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Chocolate Peanut Butter Energy Bites

These energy bites are great for kids and for your pre and post workouts! Gus would not stop eating them. They have no added sugars and contain chia seeds, a powerhouse of nutrition. Chia seeds contain omega-3 essential fatty acids, antioxidants, protein, calcium, iron, potassium, vitamins A, B, E, and D, as well as other key minerals. Plus, chia seeds absorb about 30 times their weight in water… this can help combat dehydration for kids and athletes alike. These little delights are gluten free, vegan, dairy free, no added sugar

Ingredients:

1 cup rolled oats (gluten free in you need them that way)

1/2 cup cocoa powder (divided)

1/4 cup chia seeds

1/3 cup peanut butter

1 lb medjool dates (remove pits)

Directions:

Add oats and 1/4 cup cocoa powder to food processor and blend to desired oat consistency (I like mine fine). Add the remaining ingredients and process until the dough forms one large ball. Roll the dough into small balls and roll each one in remaining cocoa powder. Refrigerate. Make about 2-4 dozen depending on the size you make. 

If you’d like more info about nutrition and health please contact me!

I do phone coaching and in home nutrition consultations/ pantry overhauls. 

Play With Your Food!

So this isn't a recipe, just more of a concept to promote fun, healthy eating. Kids typically like things simple. That's why it makes sense to give them a variety of heathy options and let them choose.... and create! This is what we did with whole wheat pasta, peas and shrimp. I did a tree, Annie did a nest, Max a house (with a few added goldfish) and Gus, well I'm not too sure.

Enjoy and have fun!

Kelley

Chilaquiles!

Ever had Chilaquiles?

They are dee-lish.

Try this easy way to make them for breakfast.

Assemble these 3 simple ingredients:

Place the tortilla chips in one half of a pan and cover with salsa.

Place an egg or two on the other side. I got a double yolk today! 

Cover and cook until eggs are done to your liking. 

Assemble with eggs on top.

Eat. 

High in protein and vitamin C. 

Enjoy,

Kelley

Happy New Year!!!

Starting the New Year off right- at the Fresh Start 5K

Welcome to 2014! I'm so excited to be in a new year- something about the 13 last year just had me a little on edge :)

I just wanted to talk a little bit about New Years Resolutions… have you made some? I decided not to this year. I plan to align to New Year's PRINCIPLES for 2014. I'll share them with you:

1. Aliveness

2. Health

3. Responsibility

You see, I love the idea of a guiding principle. It feels freeing rather than marching to a specific goal. Take the example of weight loss. You could set a goal like losing 20 pounds. And really, it could be fairly easy to reach- you could work out every day and cut your calories dramatically. You could probably lose the weight in a month. But then what? What is truly sustainable? Aligning to a principle like healthy living is. It innately has the why in it… I want to be healthy. So my choices should fairly consistently reflect that. Now it doesn't mean that every choice needs to be perfect- but if my overall goal is to be heathy- I'm not going to be taking short cuts. It will be an overarching factor in my life. 

I suggest you also give this a try- and share it with your family! Ask your kids about health. You can help them understand it by relating health to having energy, clear skin, shiny hair, strong bones, getting sick less often, etc... Help them make healthy choices as well along the way. And most importantly, lead by example!

Wising you a healthy, happy NEW YEAR!!!

Two Confessions

For those of you that know me well, you may want to sit down for this one. Seriously, sit down. There's only one way to start this... might as well just rip that band-aid off: 

I'm taking my kids to McDonald's for dinner tonight. 

I'm just going to let that one soak in for a bit. 

Now just to be clear, I have not converted into a drive thru mama. (Starbucks excluded). This was actually a very tough decision. You see, Annie and Max's school is participating in a fundraiser there. A portion of the sales from tonight will go to help fund activities in their school. Many of the teachers, students and parents will be there. Love the idea, hate the venue. 

This is where I have to make a(nother) confession. I'm uptight. And not just a little, when it comes to food, I look at McDonalds like the devil incarnate (or inrestaurant). Yeah, it's that bad. It pretty much embodies all I stand against in the food world. But the reality is, I'm pretty uptight. I'm realizing more and more that there does need to be a balance in life and that takes me to my next point. 

I'm guessing some of you are thinking I should just donate the money and skip the meal. I really like that idea, but I started to give it some thought. What's important about this event, and life quite frankly, is community. And that's exactly how food should be eaten... together. Food represents so many things to so many people, but it is often part of the glue that brings people together. So tonight, I'm choosing relationships and charity first, even at the Golden Arches.

Happiness and Health,

Portion Sizes and Empty Calories

So I was feeling the need to get on a little soapbox here. I'm certainly not a perfect parent, far from it. I'm also not so great with the portion control on my plate... It's hard work and sometimes that extra cookie or 5 "mysteriously" end up missing as I stand over them at about 9:30 at night. 

That said, I want to stress that it's not maintaining the perfect balance every day that's important... but more knowing how you stack up over time. This is especially important with kids and all of the snacks and special treats they get. And it's not just at home- it's all over. It seems that there is always a reason for cake and/or a special treat. 

I thought it might be helpful to break it down in what I've seen a typical day could look like for a preschooler... I'm just going to include the empty calories here- essentially the "junk food"- (Calories are rounded)

9:30- playdate- 2 doughnut holes and a "juice" like drink: 200 calories
12:00 lunch- "fruit" snacks- 80 calories
3:00- snack- Goldfish crackers- 120 calories (Ok there are a few OK things about Goldfish- they are a source of iron and some B vitamins, but for the most part they are pretty nutritionally void.)
4:00- Dumdum lollipop at the dry cleaners- 25 calories
7:00- after dinner- two "fun size" candy bars- 140 calories.

Now obviously all of your days don't look exactly like this, but I think it's easy to lose sight of the big picture... I know I do. In this example this preschooler had 565 "empty" calories. A preschooler needs approximately 1000-1600 calories. This means more than half of your child's daily caloric needs can very easily be coming from foods with little or no nutritional value.  The current recommendation is limiting these foods to 8%-20%. No easy feat in a world full of parties, play dates, prepackaged snacks and fast food chains. 

The solution? Think about the day, or even the week. Go for more nutrient dense choices for you and your kids- for most meals and snacks. Try smaller portions of the "junk" foods. And make it fun. In the pictures below I gave my kids teeny tiny ice cream cups with sprinkles. They loved it and really didn't think twice about not getting enough. You can also offer to bring healthy snacks to play dates and parties. And finally, plan ahead. I've found many of my poor food choices come in a pinch. Have heathy snacks and desserts ready to go!

Send me your suggestions and concerns... I'd love to hear from you all!

Happiness & health, 

Pumpkin Spice Granola

I'm back blogging... finally. Took a long break to have #3! We had a little boy, Gus in February and it's been a bit of a long road in that he was born with a cleft lip and palate. I'll blog about him later. But in short, he is wonderful and such a blessing!

I was feeling very inspired yesterday with this amazing fall weather- pumpkin season is here. And since I'm kind of a nut for granola, I figured I'd combine the two! This recipe makes A LOT, so as you see in the picture, I gave some as a gift. This is great as a cereal or on top of yogurt. It also makes your house smell amazing when you make it.

1 stick of salted butter

3/4 cup brown sugar

1 jar Trader Joe's pumpkin butter

1 tsp pumpkin pie spice

1 tsp cinnamon

1 tsp vanilla

1 cup chopped pecans

1 cup chopped almonds

1 cup cranberries (optional) and I did the orange flavored ones

8 cups rolled oats

Melt butter in a large non stick pot, add in sugar and pumpkin butter and simmer for a few minutes. Add the vanilla, spices and nuts. Stir. Mix in cranberries and oats. You will need to mix for a while to thoroughly coat the oats.

Bake for about 20 minutes in a 300 degree oven. Stir about halfway through baking. Cool and serve!

Enjoy!

Homemade Gift Idea

Coconut Lotion

Ok, so this gift isn't exactly edible, but it uses an edible ingredient, so I figured I blog about it! I did these this year and loved the way they turned out! It's homemade coconut lotion. Simple, affordable and pretty- they make the perfect small gift!

Simply whip 1 jar of Trader Joe's Organic Coconut Oil with 2 tbs of vitamin E oil for about 5 minutes.  I did this in a mixer. Put into small containers (try the Container Store) and Mod Podge a paper label to the top. I added glitter too.  This recipe made about 10 2oz containers. So easy and so cute!!!

Enjoy!

Holiday Food... on a Stick!

Getting kids (and adults) to eat veggies is often tricky, but put some on a stick... and suddenly it's fun!

These are super simple and can be done year round. But with these colors, I think they'd make an awesome Christmas dish:

All you need for these are grape tomatoes, slightly steamed asparagus (cut into 1 inch pieces), fresh mozzarella balls (cut in half, I used marinated), cooked cheese tortellini (optional). I bought some small bamboo skewers and put the ingredients on like this: tomato, asparagus, cheese, tortellini, cheese, asparagus and tomato. Simply drizzle with a vinaigrette before serving (olive oil, white balsamic vinegar, salt and pepper).  It's perfect for kids and adults at home or for parties!

Enjoy!

Today is Food Day!!!

I just love the sound of that! Who can't love a name like Food Day???

Straight from the foodday.org site here's a little more info:

Food Day is a nationwide celebration and a movement toward more healthy, affordable, and sustainable food. Food Day, created by Center for Science in the Public Interest (CSPI), is powered by a diverse coalition of food movement leaders, organizations, and people from all walks of life. Food Day takes place annually on October 24 to address issues as varied as health and nutrition, hunger, agricultural policy, animal welfare, and farm worker justice. The ultimate goal of Food Day is to strengthen and unify the food movement in order to improve our nation’s food policies. Join this push for a stronger, more united food movement by signing up to organize or attend Food Day events in your community.

Check out their web site and if nothing else, take some time today to think about how you eat and learn where your food comes from!

Whole Wheat Apple Pancakes

Well it's nice to finally feel like eating and blogging again! Sorry it's been a bit since my last post. I'm 22 weeks pregnant now with #3 and he/she gave me a bit of a rough go around for the first trimester (and then some)! 

I tried this recipe today for lunch with the kids and it was awesome. These pancakes are sweet enough to skip the syrup, saving lots of extra sugar. And because they are 100% whole wheat, they make a pretty heathy meal.

Whole Wheat Apple Pancakes

3/4 cup milk

2 tbs white vinegar

1 cup whole wheat flour

2 tbs brown sugar

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1 tsp cinnamon

1 egg

1 tsp vanilla

2 tbs melted butter 

2 apples (washed)

cooking spray 

First, prepare the batter. Add the vinegar to the milk and let it sit for 5 min. Stir all of the dry ingredients together in a bowl. Add in milk mixture, egg, vanilla and butter. Stir until just blended.

Slice the apple and remove the cores with a melon baller (or knife). Heat pan on medium heat and coat with cooking spray. Dip the apples one at a time into the batter and place on the pan. Flip when golden on one side and cook through. Sprinkle with powdered sugar and serve! 

My kids loved these! Both polished off about 4 in no time!

Enjoy!

Best Beets Ever!

I'd say most folks either love or hate beets. There really aren't that many ways typical Americans eat them. Cold on the salad bar just doesn't do them justice. They are a powerhouse of nutrition... full of folate, vitamin c and fiber. Beets are also a unique source of phytonutrients called betalains which have been shown to provide antioxidant, anti-inflammatory, and detoxification support. Here's a new twist on the cooked beet that I think can turn even the pickiest of eaters into a beet fan. This can be done with either the beets or the beet greens!


Boil the beets for about 20 minutes or until soft. drain and peel (usually the skins just slip off while rubbing under water). Leave the beets warm or refrigerate... this recipe works either way. Toss them with a little olive oil, salt, pepper, and a tsp of orange zest. Top with walnuts and blue cheese (can also be goat cheese- kids tend to prefer it's milder flavor). 


Enjoy!

More on (in) Little Cups!

We were in Starbuck's the other day (mama needs her coffee!) and my daughter really wanted to get one of the fruit and cheese packages there. At $6 each I quickly thought about how I could convince her I could do it even better at home. For kids, it's all about the packaging! It's gotta be fun, and divided. Most kids don't like things touching. So, what better way to do that than using those silicone muffin cups? You can fill them with a variety of fruits, nuts, veggies, crackers and cheese. Both of my kids loved them, and I saved about $11!

Enjoy!

Homemade Plantain Chips

I love plantains... probably would have never discovered them for cooking at home if it weren't for my Honduran Mother in Law. It seems almost every time she comes by she brings a mango and plantains. She typically fries the plantains, which is really tasty, but I decided to try baking them today to save a few calories. Plantains are actually really good for you! They are high in fiber, potassium, vitamin A, vitamin B6 and vitamin C!


I started with about 3 yellow plantains which I peeled and sliced (to peel you have to actually cut off the outside, they don't peel like a banana). The thinner you slice them, the crispier they will be. I like them a little thicker so they have a softness inside. I then tossed them with a few tbs of olive oil and a sprinkle of salt. Bake for 20 min or so in a 375 oven and presto... an instant healthy snack! I eat them plain or even dipped in salsa and sour cream. 


Enjoy!

Want to Make Veggies More Fun?? Try a CSA!

Hi all- I'm reposting this info from last year since it's CSA time again!!! Contact me if you'd like to join in on the CSA I'm hosting here in Northbrook!

Spring is here and that means we will once again be able to get organic fresh produce directly from some of our local farms! I'm sure most of you are familiar with farmer's markets, but have you heard of CSAs?

CSA stands for Community Supported Agriculture and is a fun way to get a variety of very fresh fruits and vegetables (and sometimes meat and dairy) from your local farmer. Essentially you buy a "share" of the farm and each week you get a box full of the produce that was just picked. It's a great way to support a local farm and also introduce your family to a larger variety of fruits and vegetables. 

At our home, each week is like an adventure when we unpack our box and explore the variety of fruits and vegetables we have for the week. Annie loves to pick the first thing we eat! It's fun to get kids excited by showing them the variety of colors in the box and encouraging them to try the new veggies they have not seen before. Some farms also offer tours... this is an awesome way to teach kids where their food comes from. What kid doesn't like to visit a farm?

If you're thinking about joining a CSA, many of the farms have local drop off locations near large cities. Here in Chicago, farms have drop off locations all over the city and suburbs. For those of you near me, I'm actually participating as a produce drop off site for Grass is Greener Gardens out of Monroe, Wisconsin. I can send you more info if you're interested. The Local Beet also has a full list of local farms offering CSAs. 

Most CSAs start deliveries in June, so now is a great time to sign up and reserve your spot! 

I know in our family, we are looking forward to spring and new adventures in organic local produce!

Spring Cupcakes- Bird's Nest

I made these yesterday for Easter and thought they were too cute not to blog about. And they are pretty easy too!

Simply pick your favorite chocolate cake recipe and bake the cupcakes, cool. Then make your favorite vanilla butter creme frosting.  I used this one (except I used milk instead of cream). Spread a thin layer of frosting on each cupcake then pipe a circle on each about 1/4-1/2 inch tall. Top with toasted coconut and place 3 jellybeans in each "nest" (I use the Trader Joe's- they use natural colors!).

Enjoy!

Overnight Oatmeal

This recipe is great... I love to wake up to some warm, comforting oatmeal ready for breakfast! Plus, its so easy... just dump everything in the crock pot. I'll probably do this for Easter morning... start the day off right before we head to church. 

Slow-Cooker Oatmeal

1 cup steel cut oats (not instant)

4 cups water

1 pinch salt

1/2 cup half-and-half or milk (soy milk works well too)

Dried fruits or nuts (optional)

Cinnamon (optional)

1/4 cup brown sugar, or to taste

In a slow cooker, combine all ingredients and set to low heat. Cover and let cook for 8 to 9 hours (low setting).

Stir and remove to serving bowls. This method works best if started before you go to bed. This way your oatmeal will be finished by morning.

Happy Easter!

No Bake Granola Bars

Annie and I made these yesterday and they are delicious!!! I love that you can basically start with the base and add whatever you want to them. We just did raisins and walnuts... yum! Next time I think we may do apricot/almond/coconut! 

ANY FRUIT & ANY NUT NO‐COOK CHEWY BARS

1/3 cup each coarse chopped almonds and pecans (or any nut /nuts you choose)- you can also omit

1/2 cup honey**

2 1/2 cups rolled oats

3/4 cup dried apricots, prunes, figs or medjool dates

1 teaspoon cinnamon

1/4 cup shredded coconut (optional)

1/2 cup dried cranberries, raisins or other dried berries

** You can substitute fruit puree, maple syrup, brown rice syrup or natural sweetener of your choice

1. Preheat oven to 325 F. Spread nuts on a baking sheet and toast 8 ‐10 mins until light brown (optional- or buy already toasted)

2. Warm honey until thin consistency (if honey is viscous). In processor, add oats, dates (or prunes etc), cinnamon and honey. Pulse until dates are chopped and oats are incorporated

3. Scrape mixture into a medium bowl, add in remaining dried ingredients and using damp hands incorporate the ingredients together

4. Turn the oat mixture out onto a baking sheet lined with wax or parchment paper. Using damp hands press the mixture out into an approx 6 x 12” rectangle. You can also roll between two sheets of parchment paper. Place in freezer for 30‐40 minutes

5. Turn rectangle out onto cutting board and cut into 16 squares. Can refreeze or chill

Source: Sunset Magazine (adapted)

Enjoy!

Italian Sloppy Chicken Joes

I tried this out today and wow, it was good!!! I sort of stumbled upon it too. I had some leftover baked goat cheese (you know the yummy kind you get in tapas restaurants?) and thought about throwing in some chicken. Mmm, mmm tasty! This is really easy and fast in a pinch!

Italian Sloppy Chicken Joes

1 cup marinara sauce

3-4 tbs goat cheese

1 cup cooked chicken (shredded)

Pesto (optional)

Whole wheat bread/ buns

Heat the first 3 ingredients together in the microwave until warm. Spread a thin layer of pesto on your bread/ bun. Top with chicken mixture and enjoy!