Archive for the ‘Recipes’ Category

Protein Energy Balls

Friday, November 6th, 2015

Protein energy balls

It’s officially the holiday season! If you thought pregnancy stretched you to your limit, you may not have been through a holiday season with little ones yet. Hang on! It’s going to be a bumpy ride.

When it does get to be too much, sit down, relax, and enjoy some of these amazing no-bake protein energy balls with a side of lowered expectations. It’s a great snack for toddlers to “help” make!

Mom’s Milk Protein Energy Balls
1 C Oatmeal
1/2 C Flax Seed
2 Tbs your favorite unbrewed Coffee Grounds
3/4 C Almond or Peanut Butter
1/4 C Honey
1 Tsp Vanilla
1/4 C Dark Chocolate shavings (optional)
1/4 C Cranberries or favorite dried fruit (optional)
1/4 C Coconut shavings (optional)
Mix ingredients together with a spoon or your hands. Put in the fridge for 10-20 minutes to allow to set slightly, then remove and use your hands to form into 1-inch balls. You can also press into a pan and cut into squares for energy bars.
If you have food allergies, substituting ingredients is easy. You can substitute any chips for the chocolate chips, or use cacao nibs for a vegan-friendly version. Any nut better can be used in place of almond of nut butter, and agave works well as a vegan-freindly sub for honey.
Take it easy on yourselves this holiday season, mamas!
Abbie is the owner of Mom’s Milk Boutique.

Best Foods for Nursing

Wednesday, September 23rd, 2015

Best Foods for NursingNursing is such a special time in your motherhood journey. Along with working on latch, positioning and learning to relax to release milk, learning what foods are best for milk production can help improve health and quality of your milk supply.

First let’s clear up a few terms: lactogenic foods are foods which help in the secretion of the lactation hormones estrogen, oxytocin and prolactin. They are also called galactagogues. The main function of a galactagogue is to help promote milk production, but in order for milk to be at its peak performance the body has to be properly hydrated and have fiber. One of the main characteristics of galactagogues is high fiber content to help the body move nutrients through your system and produce adequate and quality milk.

Oatmeal is one of the most common foods, since its high fiber, calming and comforting. Oatmeal helps with regulating blood pressure, lowering cholesterol and provides moms with a relaxing comfort food that can help produce oxytocin and promote letdown.

Spinach and leafy greens also help with production, offering a tasty way to fill your need for calcium, iron, folate and Vitamins K and A. They also contain phytoestrogens: plant-based chemicals that behave similar to estrogens help promote healthy breast tissue and lactation.

Carrots are a lesser-known galactagogue, offering nursing mothers a boost of energy as an afternoon snack. My favorite way of getting my carrots is as an afternoon juice to help boost milk production for the evening. They are high in betcarotene and Vitamin A. Papaya is another lesser-known galactagogue here in the states but is commonly used in Latin America and Asia. Papaya helps promote relaxation and has a natural sedative in it.

Brown Rice, much like oatmeal, is a great grain for nursing. It is a complex carbohydrate which helps fill the body while providing extra fiber. Research has found that eating brown rice causes an increase in serotonin levels, which in turn helps promote prolactin secretion.  Prolactin is the key hormone in milk production.

And let’s not forget protein! Salmon is a key and wonderful source of Omega 3 fatty acids and essential fatty acids–both are essential for healthy milk production and brain development.

Let’s not forget to drink lots of water, snack on wonderful almonds and keep nursing those hungry babies to help them grow grow grow!

Happy Nursing Mamas!

Pia Watzig is a stay at home mom to three (!) crazy little boys aged five, three and 10 months. A trained chef, she loves to cook for all her hungry boys in Portland, Oregon




Healthy Halloween Treats

Thursday, October 16th, 2014

Fall is finally here and Halloween decorations are already up everywhere and the supermarket aisles are filled with candy. A popular treat that doubles as an activity for kids is the ever-famous Rice Krispie treat, which you can mold into just about any shape you like from pumpkin to goblin. Instead of making the traditional recipe, try giving the kids an extra nutritional boost and some added protein with this healthier version. It’s just as fun to make and healthy, too.

Most health food stores nowadays sell food dyes made from spices or food so avoiding synthetic food coloring is not a big deal, you can even find all-natural sprinkles which would be fun to add in as well! Choose your colors depending on what shape you’re going for.

Protein-Packed Crispy Rice Treats


2 cups puffed rice cereal

½ cup almond or sunflower seed butter

¾ cup brown rice syrup

½ cup finely chopped nuts, seeds or raisins

¼ cup mini chocolate chips


Combine the almond butter and rice syrup in a sauce pan and cook on very low heat for about 3 minutes until it’s nice and creamy.

In a large bowl toss the rice cereal and mix ins.

Pour the warm, creamy mixture over the cereal mix and make sure everything is evenly coated.

Press the mixture into a 9X9 baking pan and cool in the refrigerator.

Once it’s set you can use cookie cutters to cut your favorite shapes or shape into pumpkins!

If you want to go crazy with decorating but want to keep food dyes and corn syrup out of your creations look for Surf Sweet gummy candies or Unreal candy.

Jacqueline Banks is a board certified Holistic Health Counselor focused on nutrition and green living strategies. To learn more about living a vibrant, healthy life, visit her website at

Healthy Pancakes for Kids

Thursday, August 7th, 2014

Healthy PancakesPancakes are a favorite breakfast food in our family.  Although well aware that traditional pancakes are not a very healthy way to start the day, I decided to experiment in the kitchen to create a healthier version of pancakes that my kids would still enjoy. Here is the winning recipe:

1 cup of oatmeal
¾ cup of milk (whatever type of milk your family uses: cow, goat, coconut, soy, almond, etc)
1 Tablespoon Hemp Seed
1 Tablespoon Maca Powder
2 eggs (if you don’t eat eggs, you can substitute chia seeds)
2 dates
½ teaspoon vanilla
Sprinkle of cinnamon
Coconut oil (for cooking in pan)

Healthy Pancakes



Throw all ingredients except coconut oil into a blender. Blend on medium speed for approximately a minute or until pancake batter is smooth.

Melt small amount of coconut oil in pan over medium heat. Scoop the batter onto the pan, using approximately 1/4 cup for each pancake. Brown on both sides and serve topped with your favorite fruit.

Recipe yields about 6 pancakes.

Extras: And just for fun you can play with the recipe and try adding in various ingredients to alter both flavor and nutritional value.

  • Cacao nibs
  • Banana
  • Nuts such as almonds, walnuts, or pecans
  • Seeds such as pumpkin or sunflower
  • Coconut flakes
  • Also try topping with cashew nut cream. Yum!

Sarah is a crunchy mama to three boys with a fourth on the way. Her family feels blessed to currently live abroad in the Netherlands and enjoy exploring all it has to offer.