Some of our Favourite Foods For Kids!
Blend a Better Smoothie!
Can’t figure out the perfect smoothie? Don’t worry; I got your back.
Follow these simple steps, and I promise you will have a smoothie your child will enjoy!
Choose a base:
If your child doesn’t get enough water, suffers from constipation, or consumes a lot of dairy. In that case, I recommend always opting for H20 or adding unsweetened coconut water to increase hydration.
If your child doesn’t have constipation and drinks water but needs more healthy fats, coconut milk is a great option 2-3 x a week.
Non-dairy milk is also a great option (cashew, oat, almond)
Choose 1-4 fruit or veg - (frozen fruit and veg help create a creamy texture)
Banana + mixed berries
Banana + strawberries dark cherries
Cauliflower + banana
Pineapple + mango + banana
Peaches + strawberries + banana
Banana + Coconut + Mango
Pick a binder (this helps make a smoothie thicker )
Dates
Nut Butter
Banana
Cauliflower
Sweeten it up! Add a 1/2 tablespoon raw honey, maple syrup, or 1 -2 dates if needed.
Boost nutrition:
Ground flaxseed
Ground chased
Raw cacao powder
Acai Powder
Oats
Cinnamon
Here are a few of our favs:
Banana Almond Smoothie:
1/2 cup water
1/2 frozen banana
1/4 cup cashews
2 soft dates
1 tablespoon almond butter
One tablespoon of cacao powder
1/2 tablespoon honey
Ice
Strawberry Peach Smoothie:
1/4 cup coconut milk
1/4 cup water
1 cup frozen strawberries
1/2 cup Frozen raspberries
1/2 frozen banana
1 cup frozen peaches
Tropical Dream:
1/4 cup water
1/4 cup coconut water
1/2 cup frozen mango
1/2 frozen pineapple
1/2 frozen banana
1/2 tablespoon ground chia seed
Sheet Pan Marinara with none of the sugar and all the veg!
Skip the jarred pasta sauce and make this sheet pan marinara instead.
Recipe
On a sheet pan:
2 large carrots (chopped)
1 sweet onion (chopped)
5 diced tomatoes (ripe) or a pint of cherry tomatoes
2 red bell peppers (chopped)
4-5 cloves garlic
Salt
Pepper
Fresh rosemary, thyme, and basil
3 tablespoons nutritional yeast (optional; this will add a cheesy flavour + rich in b12)
Roast for 30 mins
Blend at low speed with an immersion blender or blender until desired consistency.
Add a few servings of bone broth powder for a little more flavour and some protein.
My favs are Organika, Prairie Naturals, Ancient Nutrition and Bone Brewhouse.
Serve over your child's favourite noodles.
Calling All Cookie Monsters!
Our goal is to teach our clients to eat nourishing foods that the whole family can enjoy, and these cookies do not disappoint.
Why do we love them?
• They are easy to make
• Loaded with lots of healthy fats, vitamins and minerals
• Fibre Friendly
• Low in sugar
• The whole family can enjoy them
Tahini, not your jam? Sub tahini for almond butter or peanut butter.
Four Ingredient Strawberry Jam
Summer is just around the corner, and this four ingredient Jam is the perfect way to start your family’s morning!
If your child eats jam or fruit, this is a great new food as it is similar to foods in their current diet.
Why do we love it?
• Chia seeds are full of fibre and act as a natural thickener (If your child is sensitive to textures, use ground chia)
• You can use whatever berries your child likes – We think strawberries and rhubarb go perfectly together, but you can try blueberries and blackberries if you want!
• Berries are packed with antioxidants
• No refined sugar
• It’s versatile; add to yogurt, pancakes, toast
• Freezer friendly, make a large batch and freeze it in ice cube trays
If you’re unsure how to introduce this new food, you can look back at our previous newsletters, where you will find our evidence-based strategies.
Recipe:
Ingredients
• 2 cups Strawberries
• 2 tablespoons raw honey or pure maple syrup
• 2 tablespoons chia seeds
• 1 Tablespoon vanilla extract
Steps:
• In a medium pot, bring berries and honey to a simmer
• Let simmer for 10 mins
• Mash Berries until jam consistency
• Add chia seeds and vanilla extract
• Let jam thicken up
• Add too air-tight glass jar (Keeps in the fridge for one week)
