It’s nice to start traditions. Making breakfast in bed or a meal for Mom is a extremely thoughtful and a lifelong memory for her. It can be a fun Mother’s Day tradition or a random day you can plant the seed with your children. Once they are old enough some of these recipes are quite easy for them to prepare by themselves some depending on their age they might need help from an adult or an older sibling. It can also help children begin to try new foods because helping with the food preparation usually peaks their interest to try what they have prepared.
o 1 cup Peaches, frozen sliced unsweetened
o 1 cup Strawberries, frozen, unsweetened
o 1/2 cup 8 oz Greek 0% Yogurt
o 1 1/2 cup Almond Milk Original, rice milk or organic skim milk (preferably organic grass-fed)
o 2 tbsp ground Flax Seeds (Optional)- High in Omega 3s
o 2 teaspoon Honey
o Cinnamon sprinkle (Optional)
o Whey Protein 1-2 tbsp (Optional)- Brain power, curbs appetite
Gather all ingredients
Place in high speed blender
Mix for 1-2 minutes, or desired consistency
Divide in three 8 ounce cups
Drink and enjoy!
Recipe Facts: Serves: 3 Serving Size: 1 cup
1 cup: Calories: 142.9 Total Fat 3.6g Saturated Fat 0g Cholesterol 0mg Sodium 92.7mg Total Carbohydrate 23.3g Dietary Fiber 3.9g Sugars 11.1g Protein 4.5g
Cheddar Naked Quiche Your Choice of Veggie-
Since the kids will be involved in the preparing of the naked quiche the likelihood of them experimenting with trying new vegetables is great. The veggies look so vibrant in the quiche. You can also simply make one with onions and cheese and have them add one of their favorite veggies.
2 tsp Olive Oil
1/2 cup, chopped Onions
1 1/2 cups Cauliflower, asparagus, spinach, tomatoes, broccoli or a combo chopped
1/2 cup shredded cheddar cheese
5 large Eggs
1/2 cup Milk 2%,skim, rice or soy milk
1 tsp Paprika
1/2 tsp Salt, table
¼ tsp pepper to taste
Recipe Facts Serves: 4 Serving Size: 1/4
Calories: 203 Total Fat 13.8g Saturated Fat 5.6g Cholesterol 281.7mg Sodium 492.3mg Total Carbohydrate 6.5g Dietary Fiber 1.4g Sugars 3.7g Protein 13.4g
Preheat oven to 375 F
Lightly grease an 8 x 8 casserole dish or 8-9 inch pie pan with olive oil or butter.
Spread onions evenly throughout casserole dish and put it in the oven while you are preparing the other ingredients.
In a small bowl, beat eggs, salt and milk with a whisk.
Take the dish out of the oven using oven mitts.
Spread cauliflower and cheese evenly throughout casserole dish.
Pour mixture over cauliflower, onions and cheese.
Sprinkle with paprika.
Bake for 25-30 minutes, until vegetables are cooked and casserole is golden brown.
Refrigerate in a sealed container for 2-3 days.
Flank Steak with Mango Salsa with Vegetable Kabobs
Meat and fruit is a refreshing combination; the sweetness of the fruit complements the tender succulent meat. If possible it’s to your health’s benefit to buy organic grass fed beef. Grass fed beef’s fatty acid composition is lower in overall fat and in saturated fat, providing more omega-3 fatty acids. Meat from animals that graze on grass is high in omega-3 fatty acids, and conjugated linoleic acid (CLA) which is associated with a decreased cancer risk. Grass-fed animals raised on pastures not confined to feedlots have more positive life force energy which then in turn effects your body.
Veggie Kabobs are fun for kids to put together and will help them explore tasting new vegetables.
Serves 6 Serving size: 4oz
1.5 lbs Flank Steak, (Grass-fed pasture raised preferably)
1/3 cup Olive oil
1/4 cup Red wine
2 tablespoons Tamari (wheat free soy sauce)
1 clove Garlic minced
1 tablespoon Gingerroot, minced or cut in slices
2 tablespoons Honey
2 Mangos, peeled and diced
1 Roma Tomato, diced
1 Tablespoon lime juice
2 Teaspoons Cilantro chopped (optional)
Combine all ingredients together and mix gently. Adjust ingredients to your taste. Store covered in fridge until ready to use. Keeps in refrigerator about 3-4 days.
Pierce steak with a fork. Place steak in a glass dish with marinade. Cover and marinade for best results at least 2 hours to overnight.
• Prepare and preheat grill. Remove steak from marinade; discard marinade. Grill for 5–7 minutes on each side, turning once, until the steak reaches desired doneness.
• Let steak stand, covered with foil, for 10 minutes, then slice very thinly across the grain. Serve with Mango Salsa.
• Flank Steak Nutrition Facts per serving Calories: 212 Total Fat 10 g Saturated Fat 3g Cholesterol 75 mg Sodium 90 mg Total Carbohydrate 0.2 Dietary Fiber 0g Sugars 0g Protein 27 g
• Mango Salsa Nutrition Facts Per serving Calories 70 Total Fat 0.5 g Saturated Fat 0.1g Cholesterol 0 g Sodium 1.8 g Total Carbohydrate 18 g Dietary Fiber 2g Sugars 16g Protein 1g
Vegetable Kebobs: 6 servings
1 large Red peppers cut in 1 inch chunks
1 large Zucchini cut in 1 inch chunks
1 cup Baby portabella mushrooms, cut a small portion of the bottom of the mushroom off, clean with a damp paper towel so they don’t get mushy. (cut in chunks)
1 medium Vidalia onions cut into small pieces
6 Kabobs (if using wooden kabobs soak them in water so they don’t burn.
¼ cup olive oil
¼ cup balsamic vinegar
1 garlic clove crushed
¼ teaspoon paprika
Black pepper, to taste
In a large bowl or plastic bag combine the marinade ingredients. Marinate in the refrigerator for 2 to 24 hours.
Pre-heat the Barbeque on medium-hot or the broiler and the broiler pan. If broiling, position the broiler pan 3 to 4 inches from the heating element and spray with a high temperature cooking spray like grapeseed or Expeller pressed sunflower oil. Thread the vegetables and continue to make a pattern on the skewers. Broil or grill for 4-6 minutes, turning the skewers occasionally until soft and light brown. Serve hot with a whole grain such as brown rice, couscous, quinoa or millet.
*If there are leftover vegetables prepare more vegetable kabobs.
Nutrition Facts per serving Calories: 40 Total Fat 2g Saturated Fat 0.1g Cholesterol 0mg Sodium 5mg Total Carbohydrate 9g Dietary Fiber 2g Sugars 4g Protein 2g
This recipe is part of the recipe The Recipe Redux.com/ this month’s challenge is the Cupcake Conundrum – Is the cupcake trend here to stay? Depends who you talk to. After talking to my teenage daughter’s, the one who is gluten free has recently been on a kick of making coconut macaroons. My girls think the trend cupcake trend will be here for a while but might have some newcomers. I decided to play off our families recent coconut macaroon trend since everyone seems to love them! With the warmer weather almost here I decided to make pineapple coconut macaroons. We have been experimenting with many different recipes from using condensed milk, to sucanat or muscovado sugar. I decided to use maple syrup and since I was adding pineapple I only added a small a mount of additonal sweetener. In one batch the arrowroot was forgotten the macaroons still tasted great, they were not as fluffy and cookie like. These are not too sweet and the combination of the pineapple and coconut reminds me of the tropics. I baked these on a slow cooking temperature to maintain the integrity of the ingredients.
4 large Egg Whites
Dash of Sea Salt
1/4 cup Maple Syrup
1 tablespoon vanilla extract
1/2 cup, crushed pineapple (drained) (fresh, canned or frozen. then pureed)
2 ½ cups Coconut, unsweetened, shredded
2 T Arrowroot, (optional) The arrowroot will make the macaroons a bit spongy without it they are chewy. dash
Smear of coconut oil: to grease the baking sheet or parchment paper. (optional) Use a earth friendly bleach free parchment paper.
Preheat the oven to 300 F. Use two baking sheets either use a smear of coconut oil, butter or grape seed oil or line them with parchment paper.
Beat egg whites with salt until they form stiff peaks. If using arrowroot or gluten free flour add it slowly, then the vanilla, maple syrup. Fold in the coconut and pineapple. Use a tablespoon measuring spoon for consistent portions add one tablespoon of batter at a time spaced about an inch apart.
Bake at 300 F for about 30 minutes until lightly browned. Turn macaroons over and bake for an additional 5-10 minutes until lightly browned. (if you prefer them crispy they might need to cook a little longer than an additional 5 min. It depends on your oven and if they are on the top or bottom shelf of the oven. Cool completely before taking them off the baking sheets. Macaroons should be stored in an airtight container.
Nutrition Facts: 34 Macaroons (one tablespoon portion size)
Calories: 52.7, Fat Calories: 33.8, Total Fat 3.8g, Saturated Fat 3.4g, Cholesterol 0mg, Sodium 9mg, Total Carb 4.1g, Dietary Fiber 1g, Sugars 2.2g, Protein 0.8g
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.
These are well portioned desserts great to try one and then one of the other Recipe Redux recipes.
Trail mix is a very versatile and nourishing snack when made with high quality ingredients it is filled with phytonutrients and anti-inflammatory properties. It’s an easy snack to prepare that the whole family would love. I like to make a big batch and then either put it in reusable containers, snack bags or a cookie jar. The recipe below is for a nut tree – gluten free trail mix however the options are endless, You can put together your favorite nuts, seeds, dried fruit, cereal nutrition booster seeds like flax, hemp or chia.
This trail mix includes pumpkin seeds which are an excellent source of protein and tryptophan which is converted into serotonin and niacin beneficial for sleep. They are also high antioxidants such as vitamin E, zinc and manganese. When buying roasted pumpkin seeds make sure they are not roasted with cottonseed oil which is not a food grade oil and is high in pesticides hard for the body to metabolize.
Sunflower seeds are high in vitamin E and have significant amount of magnesium which is beneficial for healthy bones and the production of energy. Sunflower seeds should be refrigerated because they go rancid quickly. When using sunflower seeds it's best to know you will be eating them soon. Cranberries have anti-inflammatory properties. Dark chocolate has cardiovascular benefits.
Mix everything in a bowl together and then place in either a cookie jar or individual snack bags for portion size.
Nut FreeTrail Mix
1/4 cup serving 81 Calories, 1 g dietary fiber, 4 g Sugar, 2.2 g Protein,
Please let me know if you have any questions and your favorite trail mix combinations!
Tracee aka Real Food Moms
In the northeast we were recently teased with warm summer like weather wanting me to make tropical drinks to cool the body with. I am often asked my thoughts of coconut water. I happen to be a member of the RECIPE REDUX challenge where occasionally we have the opportunity to participate in a themed recipe contest. Perfect timing with this challenge of using Vita Coco unsweetened coconut water. I often use coconut water in smoothies and decided to create this tropical smoothie which is ideal for breakfast or after a workout because of the added yogurt which adds protein to the smoothie. I remember when I was young enjoying creamsicles which this smoothie reminds me of.
Coconut water contains key electrolytes and is high in potassium, magnesium and calcium which are important nutrients for hydration. Often times children are needed to hydrate whether it is because of a stomach virus or endurance exercise, sports drinks and juice are often consumed.
Vita Coco Pure Coconut water is a good choice for hydration because it does not contain artificial flavors, colors or added sugars. There are flavored coconut waters which are appealing to kids which are slightly higher in calories, up to 60 calories in an 8 oz serving. Vita Coco’s fruit punch has added evaporated cane juice. Vita coco pure coconut water has 45 calories in an 8 oz serving compared to an 8 oz serving of orange or apple juice which can range from 110-114 calories and 22-24 grams of sugar or more. Vita Coco Pure coconut water has more potassium per serving than a banana and is not from concentrate they use younger coconuts for their electrolyte rich water.
Tip: This could be put in a popsicle mold and frozen for refreshing treat.
5 .3 oz plain yogurt (Greek style, cow, coconut, almond can be used)
6 oz Coconut Water such as Vita Coco
1/2 cup Pineapple chuncks (frozen works well)
1/2 cup Mangos chuncks (frozen work well)
1 tbsp Flaxseed oil
1/2 tsp Vanilla extract
2 Ice Cubes (optional if using frozen fruit)
Directions: Place all ingredients in a blender and blend until mixed for about 2-3 minutes.
Recipe Facts 2 8oz servings
Calories: 163, Total Fat 7g, Saturated Fat 0.7g, Cholesterol 0mg, Sodium 42.1mg, Total Carb 18.9g, Dietary Fiber 1.2g, Sugars 17g, Protein 8.1g
“By posting this recipe I am entering a recipe contest sponsored by Vita Coco and am eligible to win prizes associated with the contest. I was not compensated for my time.”
This recipe has not been previously published and not previously submitted to any other contest.
There is so much confusion around grains: What you want to eat are Whole Grains which are complex carbohydrates. Six servings of whole grains a week is beneficial for lowering cholesterol and blood pressure, decreasing your risk for type 2 Diabetes. Whole grains are high in magnesium which is a mineral involved in the body’s use of glucose and insulin excretion. Whole grains can help increase fiber intake.
Refined/Enriched Grains: Found in white bread, white flour, white pasta, white rice and many cookies, crackers etc is what you want to stay away from. If it doesn’t say ‘whole grain’ (ex whole wheat flour vs. just wheat flour), it’s refined. The term ‘enriched’ is also a giveaway.
For more information on whole grains and for products that have the whole grains stamp check out http://wholegrainscouncil.org/recipes/cooking-whole-grains
Tip: It is best to eat whole grain products that have 4-14 grams of fiber per cooked cup check out the nutrition label. .
Tip: When increasing your fiber intake increase your water intake. (Add slices of lemon and lime or your favorite fruit to a pitcher of water for a fruity flavor)
Amaranth: Gluten Free
Benefits: High in Calcium and it is well absorbed in the body. Protein, calcium, fiber, iron, vitamin C; unusually high in the amino acid lysine. Calcium from amaranth is absorbed well.
Methods/Uses: Add to soups to thicken (amaranth has a gelatin quality); combine with other grains, such as bulgur wheat; serve as hot cereal; pop into “popcorn”; bake bread with flour form; include sprouted form in salads.
Barley : Pearl barley has the husks removed and loses some nutrients compared to whole barley.
Benefits: high in dietary fiber and high in beta glucan, which helps to lower cholesterol .
Uses: Tossed in soups, stews, salads, pilaf with mushrooms, barley flakes as a hot cereal.
Buckwheat: ( Kasha) Gluten Free
Benefits: Very high in magnesium which relaxes blood vessels protecting against cardiovascular disease.
Uses: Tossed in soups and stews, add to salads, kasha varnishes mixed with pasta onions, and mushrooms, buckwheat flour used in pancakes, muffins, hot cereal.
Brown Rice: Gluten Free
Benefits: Beneficial in cancer protection, lowering cholesterol because it is very high in manganese, high in fiber, selenium and magnesium.
Uses: Tossed in soups, salads, mixed with beans used as a filler in tacos, burritos; rice pudding.
Corn: (cornmeal) It’s best to buy non-gmo corn as corn is one of the crops that is highly genetically modified.
Benefits: Corn is very high in antioxidants and phytonutrients and is high in fiber which can contribute to assisting in blood sugar regulation. Blue corn is high in anthocyanins.
Uses: Corn tortillas as a wrapper for quesadillas, cornmeal for polenta, cornmeal used in baking; cornbread, corn muffins, coating on chicken, BPA free canned corn, prepared polenta, fresh corn, frozen corn.
Quinoa-Complete protein. Gluten Free
Benefits: It’s a very good source of manganese and a good source of magnesium, folate, and phosphorus. Quinoa could beneficial for people with atherosclerosis, diabetes, and migraine headaches.
Uses: It is very versatile it takes on the flavor of what it’s prepared with. Used as a hot cereal, tossed in salad, soups, stews; tabouli, side dish.
Today’s wheat is quite different than 20-30 years ago. Today many people have wheat intolerances. Many people’s digestive systems have difficulty in digesting high yield grain crops like wheat and barley.
Tip: Many people digest sprouted wheat easier as well as ancient grains such as spelt, kamut and faro.
Tip: People with Celiac Disease can’t eat Wheat, Barley, Rye, Triticale and oats unless the oats are specified gluten free.
Benefits: Stroke risk reduced, type 2 diabetes risk reduced, heart disease risk reduced, maintain weight, blood pressure levels in healthy range, reduction of inflammatory disease risk.
Whole Wheat Couscous: Benefits: Couscous is thought of as a grain, it’s actually tiny pasta made from coarsely steamed and ground wheat. It is typically made from refined wheat. Whole-wheat couscous is becoming more readily available.
Uses: tossed in stews, mixes well with beans, stuffing for peppers or squashes, or as a salad with added vegetables and a dressing.
Bulgur wheat: Benefits: High in fiber
Uses: salads such as tabbouleh, filler for chili, pilafs,quick cooking.
Wheat Berries: Benefits: The bran, germ, and endosperm of the wheat kernel are intact, There's lots of fiber, B vitamins and protein.
Uses: Tossed in soup, salads, side dishes.
Oatmeal: Gluten Free only if marked Gluten Free (It can be contaminated in with wheat during growing or processing.
Benefits: Blood sugar stabilizer; high in oat fiber, manganese, phosphorus, selenium and zinc.
Uses: Hot cereal, cookies, stuffing, binder, oat flour in cooking.
Check out www.realfoodmoms.com for some more whole grains recipes.
Tahini Granola Bunches: (Gluten Free & Nut Free)
2 cups rolled oats (gluten free if eating gluten free)
1/3 cup pumpkin seeds (either roasted or unroasted & unsalted) Place them in a plastic bag and use a rolling pin to make them into bite sized pieces.
½ cup dried cranberries
½ cup dried apples or crunch dried apples in small pieces
½ cup chocolate chips (Sunspire-brand grain-sweetened or 65% cocoa)
1 ¼ cup Tahini (sesame seed butter) Once Again Nut Butter is a Real Food Moms favorite
½ cup Honey
In a large bowl add rolled oats, pumpkin seeds, dried cranberries, apples and chocolate chips.
In a small bowl add the tahini, honey and cinnamon mix well.
Add the tahini mixture to the oat mixture using two spoons mix together well. Using a 1 Tablespoon scooper or measuring spoon place into miniature baking cups. Freeze for 30-40 minutes or overnight. Optional: These can be baked for 10 min at 350 F. You can also split the batter in half and use the chocolate chips in half the batter.
Tip: In the summer these are great frozen. Granola bunches are best stored in the refrigerator especially in the summer. They can be refrozen.
45 one tablespoon servings
93 calories, 5g total fat, 0g cholesterol, 23mg sodium, 10g total carb, 1g fiber, 6g sugar, 2g protein