Inspire Wellness ‘Healthy Kid Ideas’
I have so much zucchini growing right now I had to figure out how to use them up fast! I decided to try out some low-sugar, gluten- free muffin recipes and I found this one from the Run Fast Eat Slow cookbook. I modified a couple things and now it’s a family favorite. I love that the muffins have 2 cups of zucchini in them! And loaded with healthy fats and protein to keep you satisfied.
- 2 cups almond meal (I buy from Trader Joes)
- 1 cup gluten free rolled oats
- 1/2 cup chopped walnuts
- 1/2 cup raisins
- 2 teaspoons ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1 teaspoon baking soda
- 1/2 teaspoon fine sea salt
- 3 eggs, beaten
- 2 cups grated zucchini (about 2 zucchini)
- 2 tablespoons grassfed unsalted butter, melted
- 1/4 cup avocado oil
- 1/2 cup maple syrup
- 1 teaspoon vanilla
- paper muffin cups
Preheat the oven to 350°F. Line muffin tin with paper muffin cups.
In a large bowl, combine the almond meal, oats, walnuts and raisins, cinnamon, nutmeg, baking soda, and salt.
In a separate bowl, mix together the eggs, zucchini, butter, oil, maple syrup and vanilla.
Add the wet ingredients to the dry ingredients, mixing until just combined. Fill muffin tins.
Bake 20 mins. Let cool completely and enjoy.
They taste delicious plain or topped with some almond butter.
18 muffins/per: 205 Calories, 14g Fat, 3g Fiber, 9g Sugar, 6g Protein
These chicken nuggets have been in a hit in our house! I double the recipe to have quick leftovers that are great either warmed up or served cold. Perfect for school lunches!
I found this recipe on stiritup.me. I modified the original recipe and cut back on the amount of the spices.
- 1.5lb organic chicken breast (or breast tenders), cut up in bite size pieces
- 1/4 cup coconut milk
- 2 tbsp lemon juice (about the juice from one lemon)
- 1 cup gluten free bread crumbs (or tastes great using almond meal)
- 1 tsp paprika
- 1 tsp himalayan salt
- 1 tsp garlic powder
- 2-4 tbsp avocado or coconut oil
Preheat oven to 400 degrees. Cut chicken into bite size pieces and place in a bowl. Add coconut milk and lemon to the bowl and let sit 10 minutes.While that is sitting, get a gallon sized freezer bag and add the dry ingredients and shake to mix well.
After 10 minutes, place a colander in the sink and pour chicken into it to let the milk and lemon juice drain out. Add the chicken to the bag of dry ingredients and shake well.
Cover a baking sheet with parchment paper and place chicken on top. Bake 10 minutes.
Get out a large pan, I used my 6 quart pot so the “frying” wouldn’t splatter and make a huge mess.
Heat the pan, or pot, on high and add 2 tbsp coconut oil or avocado oil.
Place the chicken in the pan/pot and let cook for about 2-3 minutes on each side until it’s a nice golden brown.
Take out the chicken, use a paper towel to wipe out the pan/pot and repeat until it’s all cooked.
My friend Stephanie passed on this recipe. I love having energy balls on hand because you can have them stashed in the freezer or refrigerator for when you need a quick pick me up or when the kids want a little treat. When I made it per the recipe, they were really sticky so I actually ended up putting it all back in the bowl and added some chopped pecans and protein powder to it. They are still a little sticky but they hold together great and taste great, so it doesn’t bother us.
- 2 ripe bananas
- 2 cups rolled oats
- 1/4 cup almond butter
- 1/4 cup honey
- 1/2 tsp cinnamon
- 2 tbsp. mini chocolate chips
- 1/2 cup chopped pecans
- 1/2 cup vanilla protein powder (I used Tera’s Whey)
Mix all ingredients together and form into balls. I used a big spoonful to roll. Place on parchment paper inside a glass pyrex dish and refrigerate for 2 hours.
These cookies are packed with good stuff and still taste great! Perfect for a little sweet tooth without any guilt afterwards!
I found the recipe on leangreenbean.com and adjusted it to what I like and had at home. I love anything made with coconut flour, yum! The base is made of mashed sweet potatoes – packed with vitamin A. There is also 23% calcium, 15% iron and 13g of fiber in one cookie!!
- 1 cup sweet potato, cooked and mashed
- 1/2 cup almond butter
- 2 eggs
- 1 tsp vanilla
- 1 tsp cinnamon
- 2 tbsp maple syrup (add 1 tbsp for additional sweetness)
- 2 tbsp. chia seed
- 1/2 cup chopped walnuts (or pecans)
- 1/4 cup coconut flour (may need to add an extra 1tbsp)
- 1 tsp baking soda
Steam sweet potatoes for 15 minutes and mash. Preheat oven to 375 degrees. Add all ingredients together and add extra flour if too runny. Line a baking sheet with parchment paper and scoop out cookies. Bake 10-15 minutes. Makes 12 cookies.
Nutrition: 203 Calories, 13g Fat, 13g Fiber, 4g Sugar, 5g Protein
Are you exhausted trying to think of lunch ideas for your kids? It is always good to get new ideas to try. Sometimes you will be surprised with what they will like.
Try to create a balanced lunch with a source of protein, vegetable, fruit, grain/starch, healthy fat and healthy treat.
Beans, carrots, strawberries, nut thins, avocado and 1/3 kashi go lean plant bar.
Salmon, cauliflower, blackberries, nut thin crackers, almond butter and a date.
Coconut chicken, broccoli, berries, sweet potatoes, cheese stick and juice plus gummies.
Turkey, carrots, apples, rice cake, cheddar cheese and banana chips.
Cranberry Tuna (whole foods), cucumbers, strawberries, nut thins, sweet potatoes and fig.
Turkey, peas, strawberries, quinoa with pine nuts, nut thins and fig.
What are your kids favorites? Share your ideas with us too!
My kids start everyday with a yogurt sundae! I make it fun and switch up the toppings I use. It always starts with Wallaby Plain Greek Yogurt – full fat for extra creaminess (but could also do 2%). The consistency and taste is the best plain greek yogurt I’ve found. I also buy some of the small flavored yogurts for mixing in flavor. I add a big spoonful in to add some flavor or use honey to sweeten it up a bit. Next is the toppings – either fresh or frozen fruit, seeds, nuts, granola, chia seeds, flaxseeds and/or cocoa nibs. I know they are getting a great balance of protein, healthy fat and healthy carbs with this breakfast! A great start to their day.
One of the greatest gifts you can give your kids is the gift of health. Spend time teaching them while they are young about what fuels their body the best.
I fuel my kids with real food such as fruits, vegetables, nuts/seeds, whole grains and protein.
They also take Juice Plus+ chewable vitamins. My kids are so excited to get this gift of health everyday! They love them and are constantly reminding me to take them.
I got hooked on Juice Plus is because it is made of 18 different non-gmo fruits and vegetables (carrots, parsley, beet, garlic, broccoli, tomato, spinach, cabbage, kale, apple, peach, cranberry, orange, papaya, pineapple, date, cherry and prune) and 2 grains (rice bran and oat bran). Although my kids get a lot of healthy foods, they do not get this variety and each color of the rainbow daily and each color offers different nutrients to our bodies.
It doesn’t contain high fructose corn syrup or any artificial preservatives colors or flavors like many other childrens vitamins. They taste delicious and are gluten free.
There is tons of clinical data at top research facilities supporting Juice Plus+. The most impressive one to me is markers of systemic inflammation improve (inflammation is the cause of some many diseases/ailments). See the research!
It is made from real fruits and vegetables picked vine-ripened at their peak time, juiced, dried and blended to make these tasty vitamins.
The cost is reasonable at $25/month, less than $1 a day. The company also has a great program to give free product for your child when an adult orders the product. This includes parents and grandparents! Inquire if you are interested!
Some of the Impressive results parents reported about their children after taking Juice Plus:
- Less Doctors Visits
- Eating More Fruits & Vegetables
- Less Prescription and Over the Counter Medication
Set your kids up with a strong foundation everyday!
These were a hit at my house! Super easy to make and a healthy and cheaper alternative to store bought bars. I found this recipe on superhealthykids.com. The only suggestion I have is to make a double the recipe.
I like using dates because they are packed with fiber, iron and potassium and adds the right amount of sweetness to feel like a treat. Give them a try and let me know what you think!
- 2 cups pitted dates
- 3/4 cup cashews
- 1/4 almond butter
- 1/2 cup unsweetened shredded coconut
- 2 tbsp unsweetened cocoa powder
- 1 pinch of salt
Toss everything into a food processor until it clumps together in a ball. Press into a 8×8 dish lined with parchment paper and refrigerate for 30 minutes. Remove and cut into bars.
Educate your kids about proper nutrition and it will be a great gift to them when making their own choices. This picture was from my daughter, Audrey’s preschool class. She had to pick a topic to be an expert on and she said, “the green light and red light foods”. I owned the book before I even had kids and we started reading it when my kids were young. It’s called Eat Healthy, Feel Great. by Dr William Sears.
It categorizes foods into Green Light (go ahead & eat all you want), Yellow Light foods (slow down when you eat these and just have a little bit after you have eaten your green light foods), Red Light (stop eating these foods, they hurt your body). It also explains what foods do to benefit your body. The Green light foods give your body more energy to play and the Yellow and Red light foods can slow you down or give you a tummy ache. It takes it further to show foods rich in different vitamins and minerals and how they help your body. When kids know the reason for eating or avoiding certain foods, it helps them make the decisions on their own. They understand the reason why they cannot have junk food all the time.
I had fun reading to the class because all the kids were genuinely interested. I had two moms the next week tell me their kids were still talking about it which made me happy! It is so much easier to form good habits when you are young.
Let me know what you do to help educate your kids!
I know it’s so easy to reach for packaged foods when it comes to kids. Especially with picky eaters. It’s a lot of work to put in without knowing if they will eat it. (I have found consistency on trying does help.) Try to limit packaged items for a week and see how it goes.
When making a plate, always try to include a couple things you know they like and maybe one new thing you are hoping they try.
The other important thing is balance. That is another reason why I like the Yum Box. It reminds you to include all food categories each meal. Balanced meals will sustain them longer and be a mix of nutrients. (Just like with us, if we go too heavy on sugar/carbs, we will see big spikes in energy followed by a melt down.) Balanced meals will help keep their mood balanced.
Include a protein, fruit, vegetable, healthy carb and some sort of healthy fat (I usually do nuts, nut butter or avocado).
Change it up daily to make it interesting for them!