Posts Tagged ‘fruit’

Quick and Easy Breakfasts

Wednesday, June 8th, 2016

Screen Shot 2016-05-23 at 9.38.28 AMI don’t know about you but we spend many mornings running around and well- running late. My alarm is always set for an hour before my daughter wakes up for preschool, but that hour goes by really quickly. Having really quick breakfast options that are also healthy are key for our family. Here are some of my favorite easy-to-put-together breakfasts.

Breakfast Quesadillas.  This is nothing more than scrambled eggs and cheese between two organic corn tortillas. If you have some pre-made guacamole on hand even better! The mix of healthy carbs, protein and fats will give them plenty of energy and keep them full.

Overnight Oatmeal. There are lots of varieties to play with here and you can either make individual servings (I use about ½ cup dry rolled oats per person) or enough for the whole family. Just put it a glass container or mason jar and cover with organic milk, nut milk or plain yogurt. You just need enough to just cover the oats, add some vanilla extract and raw honey and leave it in the fridge overnight. You can serve it cold or if you used milk instead of yogurt you can quickly heat it before serving. Try topping it with some berries, bananas, chopped nuts, peanut butter, raisins or whatever else your family loves.

Apple Sandwiches. This is one of my favorites. Pick a large apple and cut into slices that can be stuck back to each other to make little sandwiches. Spread each slice with your favorite nut butter and maybe some coconut flakes or granola, and then sandwich them together and you’re done!

Egg in a hole. Choose high quality, healthy bread such as sourdough or Ezekiel bread and grab a fun cookie cutter to make a hole in the middle of it. Heat a little butter in a pan, put the bread on the pan and then add either a whole egg or a scrambled egg into the middle of the bread and let the egg cook through.

Fruit Kabobs with Greek yogurt dip. These are great to make in large batches to have throughout the week for breakfasts or snacks. All you need is a kabob stick and your favorite fruits and a little bowl of Greek yogurt for dipping in. You can keep the yogurt plain or add some honey, strawberry jam or a touch of maple syrup.

Jacqueline Banks is a certified Holistic Health Counselor and online fitness coach. She works with women in all stages of motherhood, from mothers struggling with conception to those trying to get their grove back after pregnancy to ensure the best health and nutrition for both mom and baby.


Tags: easy breakfast, quick breakfast, kid friendly breakfast, healthy breakfast


Candy Alternatives for Halloween

Friday, October 10th, 2014
appleHalloween is one holiday that I both hate and love. I love letting my children dress up, and it’s even more exciting to see the look on their faces as they get to get surprise treats.
I am okay with my children having a piece of candy here or there, but we don’t eat anything that is artificially coloured, artificially flavoured, artificially sweetened, or that has high fructose corn syrup, which is pretty much all Halloween candy. Even plain chocolate pieces often have artificial flavourings (usually artificial vanilla). While there are a few places you can find natural candies (even at reasonable prices!), most things available don’t quite fit the bill.

What alternatives are there to candy? Halloween has no written rule that you must give out candy. The saying, after all, is “Trick or treat”… nobody says what that treat has to be! Society is no longer at a place where homemade baked goodies are consumed from strangers, but here are a few ideas for foods and goodies you can give out.

Apples: Apples are a great autumn food, and you can even have fun picking them out. If you have an orchard near by, you could take the children out to pick apples. You get to have a fun family outing and take care of treats at the same time!

Oranges: The peel keeps them nice and safe from all the jostling in the Halloween goody bag/bucket the children have.

Snack packs of Raisins: While fruit seems like a great alternative to candy (give them something healthy to balance all the sweets), it is, admittedly, not nearly as exciting.
If you want something edible that isn’t fruit, try:
  • Goldfish crackers – even the coloured ones are naturally coloured!
  • Graham crackers – tasty, fun shapes, and not candy.
  • Sesame snack sticks
  • Honey Sticks
  • Natural Fruit Snacks (or fruit leathers/strips) – Sweet and not overly healthy.
  • Cookies – Some natural companies make tiny cookie packages for the holidays.
  • Granola or Cereal Bars – from natural companies
  • Juice Boxes – some companies make natural ones
  • Mini-water bottles
  • Individually wrapped cheese sticks (only if it’s not hot out!) 

Looking for something that isn’t edible? Try:

  • Stickers – you can buy a big roll of (large) stickers for as cheap as $3 for 100 stickers. You will have to spend time ripping them apart or cutting them, though.
  • Pencils, character-shaped erasers, Mini notebooks, crayons, or other stationary
  • A colouring sheet (to accompany crayons) – some companies even make colouring pages with seeds pressed into the paper that you can plant in the ground!
  • Temporary Tattoos
  • Mini-bubble containers
  • Play Jewelry
  • Fun Stamps
  • Bouncy balls
  • Seed packets
The list goes on! The great thing about using candy alternatives? You can check out the party stores the day after Halloween and stock up cheap for next year!
Obviously, not every child will appreciate all of these items, so it would be a good idea to have a little variety for them to pick from. I know that, as a child,  if I had gone to a house that had no edible treats and choices of stickers, stamps, or flower seeds, I would have picked the seeds. I loved gardening!
Christine Kangas is a crunchy mother of two. She enjoys gardening, music, and nature. She lives in the mid-western U.S. with her husband, two children, and three cats.

Healthy Summer Popsicle Recipes

Tuesday, July 1st, 2014

There’s nothing like a popsicle to cool you down on a hot summer day. But most store brands are loaded with sugar, artificial ingredients and food dyes.

Save your health, and some money this summer by making your very own popsicles at home. You can either use a Popsicle mold or Dixie cups with Popsicle sticks. If you use Dixie cups, cover them with aluminum foil and cut a hole for the Popsicle stick to go through- that will help keep the stick in place. Here are some of our favorite, kid friendly Popsicle recipes.

Orange Creamsicle Healthy Summer Popsicle Recipes

1/2 banana

1/2 cup plain yogurt

1 tsp. vanilla

1 tbsp. honey

1/4 cup fresh squeezed orange juice

Blend everything together, pour into a Popsicle mold and freeze overnight.

Mango Dream

1 large mango

1/4 cup full fat plain yogurt

2 tbsp. honey

1/4 tsp. vanilla

Red, White and Blue Pops

¾ cup sliced strawberries

¾ cup blueberries

½ cup fresh apple juice

Mix the strawberries and blueberries together in a bowl and divide them equally into your Popsicle molds then just fill the rest of the mold with apple juice. These make a great 4th of July treat!

Watermelon Squares

Watermelon is one of those fruits that just screams summer. All you have to do to make a delicious treat is cut up large chunks of watermelon and stick in a Popsicle stick before freezing.

Jacqueline Banks is a certified Holistic Health Counselor focused on nutrition and green living strategies. She works with women in all stages of motherhood, from mothers struggling with conception, through pregnancy, lactation and beyond to ensure the best health and nutrition for both mother and baby.