Calcium

Do you have a 9-18 year old daughter? Did you know between the ages of 9-18 girls establish almost ALL of their bone mass. If they aren’t getting enough calcium during these critical years, they will very likely have poor bone density. The problem is, teenage girls aren’t exactly the best eaters. So, we parents need to encourage them.

How much do they need? 1300 mg!!

Here are some common foods and their calcium contents:

Yogurt, plain, skim milk- 8oz 488 mg
Collard Greens, chopped, cooked, 1 cup 350 mg
Ricotta cheese, part skim, 1/2 cup 340 mg
Sardines, canned with bones 325 mg
Skim milk, 1 cup 306 mg
Spinach, frozen, cooked 1 cup 291 mg
Milk, 2%- 1 cup 314 mg
Swiss Cheese, 1 oz 225
Kale,frozen, cooked- 1cup 179 mg
Cooked cabbage 160 mg
Tofu, enriched with calcium 4oz 140 mg

You may have heard calcium from dairy sources aren’t as readily absorbed as calcium from plant sources! This is an interesting chart from a Nutrition Text Book

FOOD
Serving Size
Calcium per serving
absorption rate
Estimated amount of calcium absorbed

Plain Yogurt
8oz
488
32%
156

2 % milk
1cup
314
32%
100

skim milk
1cup
306
32%
98

Kale, frozen cooked
1cup
179
59%
106

Broccoli, cooked
1cup
197
52%
103

Cauliflower boiled
1cup
20
69%
14

Spinach, cooked
1 cup
291
5%
14

I find this chart so interesting because although cauliflower absorbs the best, there is less total calcium overall.

So, obviously, it’s best to get your calcium from a variety of sources.

Here is a great recipe, sent in by reader Stacey, to get your girls eating some calcium

•1/2 cup vanilla yogurt (I prefer greek yogurt)
•1/2 cup almond butter
•1/4 tsp cinnamon
•1/4 cup mini chocolate chips or organic chocolate chips
•Fruit and pretzels for dipping
•Combine yogurt, almond butter and cinnamon. Stir in chips and enjoy
This website has some great recipes and ideas for getting your kids to have more calcium.
www.bestbonesforever.gov

This is the product I take and recommend.
After the age of 35, bone is lost at about .5 percent annually. By age 65, the average woman can lose one quarter of her bone mass if precautions are not taken. Because it is nearly impossible to get the necessary milligrams of calcium each day in a regular diet, calcium supplementation is critical. Calcium increases bone strength and cardiovascular health, and helps prevent osteoporosis, muscle pains, insomnia, hyperactivity, menstrual cramps and blood clotting problems. Unlike antacid or press tab sources of calcium, M'lis CALCIUM is easily absorbed by the body, as it is packaged in a soluble liquid gel form. It provides the necessary 100-2000 mg of calcium each day, and is free from yeast, corn, wheat, milk, sugar, starch, preservatives, soy, and artificial colors. Active Ingredients: Calcium, Vitamin D2 Other Ingredients: Soybean Oil, Lecithin, Yellow Beeswax, Gelatin, Glycerin, Purified Water, Titanium Dioxide

http://www.shop.innerblissbydee.com/product.sc?productId=9&categoryId=-1

Shrimp Fried Brown Rice

Ingredients
2 cups cooked brown rice
1 cup onion chopped
2 celery stalks sliced
1 clove garlic
4 oz small shrimp
2 eggs
1 T sesame oil

Directions
In a non stick pan - saute onion,garlic and celery in sesame oil until slightly tender. Fry egg with non stick spray separatly or cook in microwave and chop up. Next add shrimp to vegtables cook until warm do not over cook. Add rice cook until warm and slightly toasted a few minutes on medium high heat. Last add eggs toss together serve. If you need a little more flavor add more garlic or if you enjoy a little spice add crushed red pepper.

Glorious Greens=Vital Energy

Green veggies are the #1 missing food in the American diet.

Benefits of green veggies:
- high in calcium, magnesium, iron, potassium, phosphorous, zinc, Vitamins A, C, E and K.
- tons of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals.

Benefits:
- blood purification
- cancer prevention
- improved circulation
- strengthened immune system
- promotion of healthy intestinal flora
- promotion of subtle, light and flexible energy
- lifted spirit and elimination of depression
- improved liver, gall bladder and kidney function
- cleared congestion, especially in lungs by reducing mucus

Glorious Greens include broccoli (including the trunk), bok choy, nappa cabbage, kale, collards, watercress, arugula, endive, chicory, lettuce, spinach, swiss chard, beet greens

Eat your greens by steaming, sauteing in oil. boiling, or raw.

Try this:
Rinse Kale or collards and cut stem out. Roll the remaining leaf and cut into strips. Saute with olive oil, garlic and sea salt or coconut oil and fresh ginger. Just a few minutes until it's bright green. Serve with fish and quinoa...yum!

Cut Out Processed Corn...

Avoid buying products with corn or corn based substances (corn oil, cornstarch, or corn syrup) as ingredients. According to the USDA, at least 85% of the corn grown in this country has been genetically modified, meaning the plants are altered to make them more pest resistant.
...Eat More Real Corn...Fresh corn is easy to grow or purchase at your local farmer's market. Blanch the cobs, strip the kernels-OZO's Corn Peeler ($10; oxo.com and freeze.

Healthy Snacking Ideas

Healthy snacking is an important part of a balanced diet -- but if you're not careful, bite-size nibbles can become full-size entrees, as far as calories are concerned. By savoring each bite and choosing foods that naturally satisfy your cravings, you can keep your numbers in check without going hungry between meals.
~1/2 cup plain, low-fat yogurt and a generous 1/4 cup of blueberries: 100 calories
~1 cup raw veggies and 1/4 cup bean spread: 140 calories
~1 handful black-bean chips with salsa: 180 calories
~1 handful raw nuts and/or seeds: 170 calories
~1/4 cup roasted pumpkin seeds, lightly salted: 169 calories
~12 ounces cranberry-grapefruit sparkler: 108 calories
Makes two drinks
1 cup cranberry juice (fresh squeezed)
1 cup grapefruit juice (fresh squeezed)
1 cup sparkling mineral water
Juice of 1/2 lime

Directions
1.Combine ingredients in 2 tall glasses, adding 1/2 cup of each juice, 1/2 cup sparkling mineral water, and a squeeze of lime to each glass. Stir, add ice, and serve with a slice of lime.

Does Your Meal Planning Include Smart Ingredients?

Healthy eating impacts more than your weight - it can affect your mood, your energy level, and of course, your overall health.
1. Plan Balanced Meals- You should have a proper balance of healthy protien, lean poultry, carbohydrates from whole grains, plus vitamins and minerals from fresh fruits and vegetables.
2. Choose Food High In Antioxidants- Foods like spinach and blueberries. Blueberries are also high in fiber.
3. Protien- Protien, a macronutrient, is an essential part of a healthy diet. Protiens help repair body cells, build and repair muscles and provide a source of energy.
4. Whole Grains and Fiber- Whole grains like oatmeal and brown rice are packed with fiber. Oatmeal for breakfast helps sustain you throughout the morning, giving you energy until lunch.
5. Nutrients- Cooking to retain vitamins and minerals also helps to retain flavor.

Veggie Lasagna

2-large zucchini(1 lb each) thinly sliced lengthwise
3-(about 4 ounces each)links turkey or chicken sausage (optional)
1-red bellpepper diced
1c-diced yellow onion
1tsp- minced garlic
1c- marinara sauce (sugar free)
2- egg whites
1-(15ounce) ricotta cheese
2tsp- italian herb seasoning
1/2tsp black pepper
2/3c shredded mozzarella cheese- (I use cream cheese)

Preheat oven to 325. Lightly coat an 8 x 8 baking pan with organic olive oil cooking spary.

Lightly spray a baking sheet with cooking spray. Arrange the zucchini slices in a single layer on sheet. Spray them with cooking spray. Broil zucchini for about 8 minute s or until tender and lightly browned. Set aside to cool.

Cook the sausage over medium high heat for about 3 minutes. Add the bell pepper, onion, and garlic and cook for about 4 minutes. The juice should be cooked dry. Stir in marinara sauce and bring to a boil. Reduce heat and simmer for 5 minutes. Sauce will be very thick.

Meanwhile, in a mixing bowl, combine egg whites, ricotta(I use vinegar free), italian seasoning, and pepper.

To assemble the lasagna, spread half of the meat sauce in bottom of the pan. Layer on half of the zucchini slices, followed by half ricotta mixture and half of the cheese. Repeat with the remaining meat sauce, zucchini slices, ricotta mix and cheese. Bake for 40 minutes, or until bubbly and lightly browned.

Pumpkin Cookies

1 1/2 cup whole wheat flour
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp sea salt
1/2 cup maple syrup
2 packets of Truvia
1 cup pureed pumpkin
2 TBL canola oil
1 egg
1/2 tsp vanilla
**Chocolate Chips not allowed on Candida Diet)
Chocolate chips optional ( I use organic chocolate chips) Albertsons

Combined all ingredients. Drop by Tablespoonfull onto sprayed cookie sheet. Bake at 350 for 15 minutes.

Lime & Vanilla Smoothie

1/2 cup plain, greek yogurt

5-6 ice cubes

1/2 cup unsweetened almond milk

1 teaspoon vanilla extract

juice of half a lime

1/4 teaspoon lime zest plus more for garnish

optional: vanilla protein powder (this needs to be a healthy protien shake)

Combine all ingredients in a blender and blend until smooth. Top with lime zest and garnish with a wedge of lime.

**If following the Candida diet make sure that the yogurt has no sugar or
sweetners.**

Snickerdoodle, Non-Dairy & Gluten Free (Candida Friendly)

Ingredients
1 1/4 cups brown rice flour
3/4 cup maple syrup
1 1/2 teaspoons baking powder
1/4 teaspoon sea salt
1/2 cup canola oil, spread
4 egg yolks
2 tablespoons truvia or stevia
2 teaspoons cinnamon

Directions
Preheat oven to 375° for non-stick or 400° for any other.
Bake for 10-14 minutes.

Avocado, Bean, Tomato Dip

· 3 tomatoes, sliced and chopped
· 2 avocados diced
· 2 cups black eyed peas
· 1/8-1/4 cup Annie's Naturals - Lemon & Chive Vinegar Free Dressing
(Pure Foods) Lake Charles
Slowly stir all ingredients together. Served with baked gluten free tortilla chips, or eat with a spoon!
French Meadow Yeast and Gluten Free Tortillas cut into chips. Place on
baking sheet that was sprayed with olive oil. Bake at 375' for 10 minutes.
Sprinkle with sea salt.

Grilled Fish-and-Slaw "Tacos"

Ingredients:
12 ounces tilapia fillets
1 red onion, sliced 1/4 inch thick
2 tablespoons canola oil (I like to use grape seed oil)
1 small cabbage—cored, 4 outer leaves left whole and 3 cups finely shredded
1 carrot, shredded
Juice of 1 lime
3/4 teaspoon of Truvia
Sea Salt
1/4 cup fresh pico or salsa
Directions:
1.Preheat a grill to medium. Brush the tilapia and onion with 1 tablespoon oil. Add the onion to the grill and cook, covered, until tender and grill marks appear, about 5 minutes. Coarsely chop the onion and transfer to a medium bowl. Add the shredded cabbage, carrot, lime juice, truvia and remaining 1 tablespoon oil; season with sea salt and toss well.

2.Season the tilapia with salt, arrange on the grill, cover and cook until opaque, about 5 minutes. Flake the fish and toss with the cabbage mixture. Divide the slaw among the 4 whole cabbage leaves; top with the pico or salsa.

Crawfish and Shrimp Patties

1/2 lb small raw shrimp
1/2 lb crawfish
1 teaspoon garlic powder
1 teaspoon slap ya mama white pepper blend
1 teaspoon fennel seed (optional)

Pulse meats in food processor until coarse ground. Transfer to bowl.
In seperate small bowl combine other ingredients.
Add to meat mixture and mix thoroughly.
Form into 2 inch patties.
Saute in oil or butter for 30 seconds on each side.

Makes 8 patties.

Onion Lime Salmon

Ingedients:
4 salmon steaks
1/2 teaspoon salt
1/4 teaspoon of white pepper (you can use black pepper if not following the Candida diet)
3 Tablespoons olive oil
Juice of two limes
3 green onions, finally chopped

In a small bowl combine all ingredients.

Rinse salmon steaks under cold water and arrange on plate.

Pour ingredients over the salmon. Refrigerate, covered,for an hour.

Grill the steaks over a medium-hot grill, bottom side first for 4-5 minutes
per side.

*Tip- When chosing salmon to grill, select filets that are at least 1-inch thick steak.

Parsley Olive Oil Dipping Sauce

1/2 cup of freshed chopped parsley
1 cup cold-pressed extra virgin olive oil, plus one tablespoon
1/4 cup of French Meadow Yeast Free Sunflower Seed & Flax Seed Bread Crumbs

Use 1 or 2 slices of bread. Dry in oven. Place dry bread slices in a re-sealable plastic bag, and using your rolling pin or a large glass, roll over the top of the plastic bag and crush bread until desired coarseness.

Pinch Sea Salt
1/2 teaspoon of white pepper
1 Tablespoon of fresh lemon juice
1 Tablespoon of minced fresh garlic

In a skillet, lightly saute minced garlic in 1 Tablespoon of olive oil. Let cool.
Mixed chopped parsley, olive oil, bread crumbs, lemon juice, sea salt and ppepper. When sauteed garlic is cooled, add stir together.
Let stand to let flavors blend. Mix and serve.












If your bread is not dry enough to crumble in the food processor, place bread piece/slices on an ungreased baking sheet. Bread pieces will dry faster and evenly when they are laid out in a single layer, rather than when the pieces are stacked; allow a bit of room between pieces to dry properly. Bake in a 300 degree F. oven for approximately 10 to 15 minutes; about halfway through, turn them over so they dry evenly. Remove from oven and let cool.

Tear dried bread into smaller pieces and place in your food processor. Whirl until desired coarseness. NOTE: I like to grind mine until a coarse texture. This way, if I need finer crumbs, I just regrind the amount needed when making my dish.

Healthier Snack Ideas for Kids!

I love the Cashew Larabar
http://www.larabar.com/

As rich and creamy as premium ice cream, Luna & Larry's Coconut Bliss is a satisfying, delicious, and healthy alternative to dairy and soy-based frozen desserts.

http://www.coconutbliss.com/

Raw and Organic...did I forget Dairy Free.
http://www.zenbunni.com/zb/intro.html

Tilapia Tacos w/Gluten Free Tortillas

Makes 4 servings (2 tacos each)

Ingredients:

* 4 cups very thinly presliced green cabbage
* 1 cup chopped plum tomatoes
* 1/3 cup thinly sliced green onions
* 1/4 cup chopped fresh cilantro
* 2 tablespoons fresh lime juice
* 5 teaspoons extra virgin olive oil, divided
* 1/2 teaspoon sea salt, divided
* 1 pound tilapia fillets
* 1 teaspoon chili powder
* 8 (6-inch) French Meadow Yeast Free & Gluten Free Tortillas

Directions:

Combine first 4 ingredients in a large bowl. Add juice, 1 tablespoon oil, and 1/4 teaspoon sea salt; toss well to combine.

Heat remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with chili powder and remaining 1/4 teaspoon salt. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from heat, and cut fish into bite-sized pieces.

Warm tortillas according to package directions. Spoon about 1/4 cup cabbage mixture down the center of each tortilla. Divide fish evenly among tortillas; fold in half. Serve tacos with remaining cabbage mixture.

Nutrition:

Calories: 305
Fat: 9.8g
Protein: 26.5g
Carbohydrate: 30.1g
Fiber: 4.4g
Sodium: 445mg

Shrimp Salsa

Ingredients
1/2 pound cooked shrimp, peeled, deveined and chopped
1 large tomato, chopped
1/4 cup finely chopped onion
3 radishes, chopped
1/4 cup minced fresh cilantro
2 tablespoons lime juice
1-1/2 teaspoons finely chopped seeded jalapeno pepper
1/4 teaspoon salt
Baked gluten and yeast free tortilla chips

Directions
In a small bowl, combine the first eight ingredients. Refrigerate until serving. Serve with chips. Yield: 2 cups.

Baked gluten and yeast free tortilla chips (French Meadows Brand Tortillas)
I use a pizza cutter to cut tortillas into chips. Spray baking pan with
organic olive oil, place tortillas on pan. Bake at 375' for 10 minutes.
When done sprinkle with sea salt.

Lemon Artichoke Dip

Ingredients
1 8oz whipped cream cheese
1 can (14 ounces) artichoke hearts, rinsed, drained and coarsely chopped
1/2 teaspoon grated lemon peel
1 teaspoon fresh lemon juice
1/8 teaspoon garlic powder
1/8 teaspoon white pepper
1 tablespoon minced fresh parsley
Gluten Free Crackers and fresh vegetables
Directions
In a 1-qt. microwave-safe serving bowl, combine the cream cheese add the artichokes, lemon peel, lemon juice, garlic powder and pepper. Microwave on high for 1-2 minutes or until mixture is bubbly, stirring several times. Stir in parsley. Serve warm with crackers and vegetables.

Cream Cheese Stuffed Jalapeno Peppers

Ingredients
1(8 ounces)container of whipped cream cheese
1/4 cup chopped pimiento-stuffed olives
2 tablespoons olive juice
16 large jalapeno peppers, halved lengthwise and seeded

Directions
In a small bowl, combine the cream cheese, olives and olive juice. Spoon about 2 teaspoons into each jalapeno half. Serve immediately or refrigerate. Yield: 32 appetizers.

When cutting hot peppers, disposable gloves are recommended. Avoid touching your face.

I absolutely love Summer!

I am loving Summer so far. The fresh vegetables from the garden. The smiles and laughter from my children. I almost forgot the sunshine and swimming. I have really started to figure out this blogging thing. I hope the followers of my blog are enjoying the healthy recipes that I have been posting. I would love for you to comment about the recipes.

Homemade Nut Butter

Homemade Nut Butter - The Vegetarian Family Cookbook

Makes about 1 cup

Making fresh nut butter isn’t hard to do, and is a great kitchen project to do with young children, who actually enjoy the process of shelling peanuts. Ideally, use organic nuts. Conventional brands of peanut butter (far and away the most commonly consumed nut butter) almost always contain partially hydrogenated fats and high fructose corn syrup, two unhealthy ingredients. Some brands also contain cottonseed oil, which comes from one of the most heavily sprayed crops on earth. Natural-style nut butters contain the nuts only, and are obviously a better choice, but their flavor and texture are often too intense for younger children.

1 cup shelled roasted almonds, or cashews

1 tablespoon vegetable oil (Candida Diet- Use Canola Oil)

1/4 teaspoon sea salt

1 tablespoon honey, maple syrup, or brown rice syrup (Candida Diet- ONLY USE THE MAPLE SRYUP)

1. Place the nuts in a food processor. Process until the nuts begin to hold together.

2. Add the oil, salt, and honey, and continue to process. Scrape the sides of the container from time to time, and continue to process until the nut butter is at the desired consistency.

3. Transfer the nut butter to a lidded container and keep refrigerated. For easier spreading, microwave for a few seconds before using.


Per tablespoon:

Calories: 64 Total fat: 5 g Protein: 2 g Fiber: .8 g

Carbohydrates: 3 g Cholesterol: 0 g Sodium:

Teaching our kids to be healthy

The ultimate goal in teaching our kids to be healthy, is that when they are on their own (without us watching), they will make healthy choices.

Training them to choose the carrots is no easy task! Here are a few ideas I had that will help. But warning: THIS COULD TAKE A WHILE!!

1.Identify to them how they feel when they eat healthy food. This connection may not come naturally. Use phrases like, “Did you notice how much faster you ran today after having those strawberries for breakfast?” Or “Did you notice how bad we’ve been feeling this afternoon after we ate all that cookie dough?”
2.Develop taste buds to enjoy healthy food. This means less salt, fat, and sugar. Those three things dull our senses to natures sweetness and other flavors.
3.Include children in preparation! They can help plan meals, do the shopping and then help prepare the meals and snacks.

Do your kids need more fiber?

Do your kids need more fiber? Do you know how much they should be getting?

Two ways to look at it. Either they need 14 grams per 1000 calories. Or, take their age and add 5. So a 5 year old needs 10 grams of fiber, a 4 year old needs 9, etc.

The benefits of fiber:

•Keep stools soft and contents of intestines moving.
•Fiber slows digestion so the glucose can enter the bloodstream more slowly.
•Helps prevent overeating because you feel full.
Best fiber sources:

•Legumes
•Whole grains
•Fruits and veggies.

Turkey Chili

Thick and mildly spicey, this bowl of this chili will keep you healthy while the seasons change. Make sure not to drain the tomatoes and beans- the juices give this stew flavor and a thick, rich consistency. No other liquid is needed.

1 tablespoon olive oil
1 medium red onion, diced
1 green bell pepper, diced
1 pound ground turkey breast
3 cloves garlic, sliced
2 teaspoons chili powder, or to taste
1 teaspoon ground cumin
1 (28 ounce) can organic diced tomatoes, including liquid
1 (15 ounce) can red kidney beans, do not drain
1-2 teaspoons sea salt, or to taste
chopped cilantro, for garnish

Heat the olive oil in a large soup pot over medium heat. Add the onion and green peppers and saute 5-7 minutes, until soft. Stir in the garlic, cumin and chili powder, cooking another 1-2 minutes.

Crumble in the ground turkey, breaking up the big clumps with a wooden spoon. Stir and cook 3-5 minutes, until the turkey is cooked around the edges and is coated with the spices.

Blend in the canned tomatoes and beans. Stew on low heat for 45-60 minutes. Add one teaspoon of salt at a time, until the flavors pop out. For more flavor, add more chili powder and cumin. Garnish with some chopped cilantro.

Chicken Roll-Ups with Cilantro-Walnut Sauce

SAUCE
1 cup toasted walnuts
1-2 cloves garlic
small handful cilantro
1 tablespoon lemon juice
1/4-1/2 teaspoon salt (check sodium content of stock)
1/2 teaspoon ground coriander
1/4 teaspoon turmeric
1/8 teaspoon red chili flakes
3/4 cup Organic Imagine chicken or vegetable stock

CHICKEN
2 skinless, boneless half chicken breasts
Touch of olive oil
Sprinkling of sea salt and white pepper

Throw all of the sauce ingredients into a food processor and blend until smooth. Let sit for at least 10 minutes to allow the flavors to develop.

Heat the gas, charcoal or stovetop grill to medium heat.

Remove the small tender flap of meat from the underside of each breast. Gently pound each of the breasts with a kitchen mallet (the bottom of a wine bottle works well) until about 1/2-inch thick. Rub each side with a touch of olive oil and a sprinkling of salt and pepper. Lay the “shiny” side down.

Spread a thin layer of sauce over each breast. Form into rolls, being careful not to allow too much sauce to ooze out the sides. Pin the rolls closed with a couple toothpicks to keep them together while cooking.

Place the logs onto the hot grill, cover, and cook each side for 5-6 minutes, until no areas of the meat are pink in color. The chicken tenders and any small pieces can go on the grill and cooked 3 or so minutes each side.

Serve warm or chilled with the remaining sauce.

Moroccan Chicken with Lemon

CHARMOULA
1 yellow onion, diced
3/4 cup chopped parsley, and a little more for garnish
1 teaspoon honey / I used several drops liquid stevia
1/2 teaspoon each:
turmeric
ground ginger
mild paprika
ground cumin
1/8 teaspoon cayenne

CHICKEN
2 tablespoons olive oil
6-8 chicken thighs, bone-in, with skins
1 cup Imagine Organic Chicken stock
1 teaspoon lemon zest (grated peel)
Juice of 1/2 lemon
1/2 – 1 teaspoon sea salt (check sodium content of stock!)

Mix the charmoula ingredients in a medium bowl.

Heat the olive oil in a large skillet over medium heat. Add the chicken in a single layer and cook 2-3 minutes on each side until slightly browned.

Add the stock and onion mixture. Bring the stock to a boil; reduce heat to low, cover and cook gently for 25-28 minutes, until the chicken is tender and no pink flesh remains.

Remove the chicken pieces to a platter. Turn the heat up to medium-high and let the sauce simmer for 3-5 minutes, until reduced enough that you can almost complete a figure eight on the bottom of the pan with your spatula.

Remove the pan from the heat and stir in the lemon zest, lemon juice, and salt.

Spoon the sauce over the chicken and garnish with the remaining parsley.

Coconut Macaroons

Coconut Macaroons...I loved them as a child. Trying to find new healthy snacks for my children.
4 large egg whites
Pinch sea salt
1/4 cup sugar (I used Truvia)
1 (8-ounce) package sweetened shredded coconut, lightly toasted
Directions
Preheat oven to 350 degrees F. Whip the egg whites until stiff.
Whip egg whites and salt until they become white and begin to stiffen. Add sugar in 3 parts. Continue to whip until the egg whites are very stiff. Using a rubber spatula fold in toasted coconut.

On parchment lined cookie sheets, drop a teaspoon of the mixture leaving 1 to 2 inches around each cookie. Place into the oven and bake for 15 to 20 minutes. The outside should be golden brown but the insides should still be moist.

Wheat free Pancakes with a kick of protein!

I changed the recipe slightly. The batter is really runny… but don’t let that scare you. They still turn out fine!

•1/2 cup oats
•1/2 cup cottage cheese
•2 eggs (Or 4 egg whites..which is what I used)
•1 tsp vanilla
•1/4 tsp cinnamon
•1/4 tsp nutmeg
•1 TBL canola Oil
Blend ingredients in a blender. Don’t over blend though.

Why should you include mangos in your kids diet?

Why should you include mangos in your kids diet? For every 100 calories of mango, you get

•76% your Daily Value of Vitamin C
•9% DV of Vitamin E, an antioxidant
•Also contains B6, Vitamin K, Phosphorous, Magnesium, and potassium. Which by the way.. I heard a rumor that the recommendations for potassium are going to increase the next time the guidelines are released. Potassium has a powerful effect on lowering blood pressure.
In looking for a mango check that it:

A) Smells sweet

B) depresses slightly when you press on it.

Healthy tips for eating out while on vacation...with kids.

Healthy tips for eating out while on vacation...with kids.

•Drink water! Your kids really don’t need a glass of soda. They end up drinking more than they eat the food. Soda is either filled with high fructose corn syrup, or Aspartame. Kids don’t need either of those!
•Go in with a plan- Most restaurants have an online menu. Decide before you go what choices you will give your kids. It may not always be the “Kids Meal”, could be an appetizer that is a better option. One resource I found is, Healthy Dining Finder,
•Substitute- I learned this lesson too late in life. Most restaurants that serve sandwiches or burgers will have whole wheat buns, even if it’s not listed on the menu! Ask for a whole wheat bun. That small difference will add a little extra nutrition to your child’s meal. Alliance for a Healthier Generation has a pdf with some substitution ideas.
•Let your kids share a meal. Certainly each child does not need their own kids meal. Generally, kids don’t finish their meal in a restaurant anyway, so why waste money on their uneaten food?
•Look for any fruits and veggies on the menu. It’s easy to eat meat and bread at a restaurant, but then everyone ends up feeling stuffed and crabby. Do they have small side salads? Side of veggies? Apple bites? Applesauce? Cup of peaches?
•Leave the fatty condiments off. Ketchup without the mayo doesn’t taste THAT different, does it?
•Do they have soup? The sooner your kids can fall in love with this food, the more options will open up to you in choosing healthier fare.

Is fast food your only option? Check out this interactive fast food Menu
http://www.extension.org/pages/Interactive_Fast_Food_Menu


Do you have more ideas?
I would love to hear them.