Whole Wheat Banana Blueberry Mini Muffins

This is a delicious, simple healthy muffin recipe. This can make for a little snack for Mom or breakfast for your little one! Enjoy.

Whole Wheat Banana Blueberry Mini Muffins
Yields about 24 mini muffins

1 3/4 cups whole wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1 egg
3/4 cup skim milk
1/4 cup vegetable oil
1/3 cup honey
2 bananas mashed
1 cup fresh blueberries

1. Preheat oven to 400 degrees F.  Grease a mini muffin tin using nonstick spray.
2. In a large bowl mash 2 bananas with a fork.  Add the milk, oil, honey and egg.  Stir until combined.  

3. Mix in the flour, baking powder and salt. Fold in the blueberries until evenly distributed throughout mix.
4. Fill your mini muffin tins most of the way. Bake for 12-15 minutes or until a knife comes out clean when inserted into the center of one of the muffins.

A First Birthday to Remember

We just got back from our trip to Indiana for McKinley's first birthday party! What a fun time it was .

My little traveler is such a trooper. If she doesn't grow up to do something international, I'll be surprised. She does such a great job on planes. She loves chatting with everyone around us and lucky for us, they love chatting with her too. 

When we arrived in Indiana McKinley's Aunt and I got started right away with party preparations. 

Strawberry muffins for our guests - (we cheated and bought a box but made it extra yummy with fresh diced strawberries in the mix!).

Our "first year tree of life". I'm very lucky Kristen was a preschool teacher prior to the birth of her two beautiful babies. She is my go-to for anything baby or toddler craft oriented. 

Once our tree was complete we set to decorating the table. This party set was the best little $20 purchase I've ever made! Complete with table cloth, napkins, plate, spoons and forks, balloons, streamers, cups and thank you cards, we were set for a "whooo's turning one" party to remember. 

Our birthday girl had a great time and will have tons of pictures to look at to remember her first birthday.

Post-Partum Nutrition

Most moms are eager to lose the baby-weight after delivery. Here are a few helpful tips to help you get back to a healthy weight!

1. Rest – the first few days should be all about you and your baby. This is a time to rest and recover and build the bond with your baby. Take naps as you are able and allow family visits as often as you can handle. Don’t be afraid to ask for help!
2. Exercise - according to your doctors instructions – come up with a plan with your MD to decide when is the right time to start getting active again. Discuss type, duration, and intensity. For some at-home exercise ideas with baby look here!
3. Get enough fluids – constipation is a common occurrence at this time (I had a horrible case of the back-ups after McKinley was born, NO FUN). Drink plenty of liquids and get enough fruits and vegetables in your diet.
4. Give Yourself a Break – after birth you lose about 10 lbs right away and a little more as body fluid levels decrease. Do not expect to lose the remaining weight right away. Gradual weight loss is the safest approach.
5. If you are able to breastfeed - following your usual diet (pre-pregnancy) should allow you to lose about 1lb/wk since it takes about 500 calories a day for the body to produce milk. Your key sign is paying attention to your breast milk supply. A compromised supply signals a need to let up on the dietary restrictions. The last thing a mother wants is a milk supply that doesn’t meet their baby’s needs for healthy growth. I couldn't breast feed, so if you can't or choose not to, don't worry, you have plenty of other options.
6. Variety is key – if you are breastfeeding, be sure to incorporate a wide variety of nutritious foods in your diet. This will increase your child’s chances of having an open mind towards different foods when it comes time to introducing solids. Try to incorporate all the colors of the rainbow when it comes to produce. Lean meats, whole grains, healthy fats and dairy should be the main focus of our diets.
7. Can’t breast feed? – continue to follow your MDs instructions for exercise and follow a healthy, well-balanced diet that satisfies all your nutritional needs with a moderate restriction that allows for 1-2 lb weight loss/wk. Do not consume less than 1200 calories a day. Consult an RD for personalized help.
Find your balance – developing a healthy eating plan along with regular physical activity is usually all we need to return to and maintain a healthy weight. Everything in moderation!
Adopted from womenshealth.gov

Kelly O'Hara, R.D.

Tips For Healthy Habits for Mom & Baby

Tips for healthy habits:

• Avoid any drinks with added sugar (fruit juice, soda, sports drinks, etc) -Try to meet your babies fluid needs through healthy fluids like milk and water. Fruit juice is okay in moderation (about one 4 oz portion per day). When in doubt, though, choosing the whole fruit is better as it offers more fiber and less sugar than juice does.
• Snack smart – stay away from any processed or “empty calorie” snacks (cookies, cakes, candies). Your child needs all the nutrients they can get for a healthy start. Focus on the healthy choices of all food groups and you’ll be in good shape!
• Be fat friendly – healthy sources of fats that come from oils, fish, nut butters and avocados all offer healthy benefits. Be sure to try new recipes or find ways to include them in your child’s diet. Other fats that come from animals are okay, as long as they are in moderation.
• Have family dinners – meals eaten at the table and a family are imperative to building healthy eating habits, not to mention keeping the family close! When a child is used to eating healthful, balanced meals at the table and sees their family doing the same, they are likely to continue these behaviors as they age.
  
  

  

  
  

Important Note: Be sure to consult with your pediatrician to know when it is safe to incorporate any new food. Follow the 3 day rule to identify possible allergies

3 Day Rule: Incorporate 1 new food every 3 days to take note of any possible allergic reactions.

By: Kelly O'Hara, R.D.

Baby and Toddler Friendly Recipes

One of the challenges you'll face as a new mom is what to feed your child once she grows past breast milk or formula and simple purees. Below is a list of a variety of different meals and snacks that are easy to make for Mom that baby will love! 

Baby – 2 years:

Fruits – avoid those that are tough to chew as they till pose a choking hazard. Oft fruits like oranges, peaches, watermelon, kiwi, pineapple and tomatoes. Harder fruits like apples or pears can be diced and mashed.

Vegetables – raw veggies need to be steamed until tender before serving. Steaming helps maintain the high nutritional content while making them easier to chew. Carrots, peas, zucchini, squash, sweet potatoes, broccoli and cauliflower are all great options. Pay attention closely to the first few times serving veggies to see how your child can handle chewing them.

Protein – follow your doctor’s orders on when it’s appropriate to add cow’s milk based dairy products. Until you are sure – soy options are very nutritious. Other healthy protein sources include boneless fish, finely diced meats, soft cooked beans and eggs.

Grains – expand your horizons beyond the rice cereal you have been feeding your baby. Now you can entertain options like whole wheat pastas (cut up), whole wheat bread wedges, wheat crackers and other whole grain cereals.

Fats – introduce healthy fats to your child like those found in fish, avocado or oils that you cook with

Follow the 3 day rule: allow at least 3 days before introducing a new food into your child’s diet to rule out a possible allergy.

Breakfast

Apple-Cinnamon Oatmeal

Oats, unsweetened applesauce, small apple chunks (optional) and cinnamon

Pumpkin Pie Oatmeal

Oats, almond milk, pumpkin puree, cinnamon, pumpkin spice

Fruity Parfait

Plain yogurt, blueberries and mandarin oranges. Drizzle honey and sprinkle cheerios on top.

Sunrise Cottage Cheese Cup

Cottage cheese with diced peaches and or pineapple chunks.

Steamy Creamy Eggs

Scrambled egg yolks/whole eggs with avocado and diced tomato

Lazy Banana Pancakes

Ingredients:

1 or 2 ripe bananas (not overly ripe or mushy bananas)

Pancake Batter (try whole wheat varieties)

Directions:

Slice bananas into coins or diagonally
Coat with pancake batter
Lightly fry in pan until golden brown
Serve as Baby Finger Foods for snack or at breakfast time

Mini Bagel Bites

1 whole wheat mini bagel, lightly toasted or untoasted

Add thin layer of cream cheese and top with natural fruit preserves.

Snacks

Banana bites

Two slices of banana

Peanut butter (and jelly if desired)

Put in freezer

Fun-Size Sandwich Shapes

Make sandwich of choice and use cookie cutters to make fun appealing shapes

PBJ sushi

One piece of whole wheat/grain bread, crusts removed. Spread all natural peanut butter on one half and jelly on the other. Roll up and cut into equal parts

Peanut Butter Crunchies

Mix all natural peanut butter and cornflakes/rice crispies in a bowl. Shape into small balls and roll in crushed graham crackers

Sweet Potato Fries

Ingredients:

2 medium to large sweet potatoes

Directions:

Preheat oven to 400 degrees (F)
Scrub sweet potatoes, clean and/or peel them. Cut the sweet potatoes into sizes that will suit your needs or, cut into strips that you may then cut down after baking.

In a large bowl, add about 2 Tbsp of olive oil.
To this you may add cinnamon, ginger, a pinch of brown sugar, etc

Toss the cut up sweet potatoes into the bowl and stir so that the potatoes are coated in oil mixture.

Dump mixture onto a baking. Bake for approx 30-45minutes or until tender.

When removed with oven, sprinkle with a pinch of sea salt.

Tofu Tid-Bits
Ingredients:

1 package firm tofu
1/4 cup wheat flour (more or less)
2 egg yolks
1 cup fine dry wheat bread or wheat cracker crumbs (mixtures are fun)
1 teaspoon garlic powder
1 teaspoon paprika
1 dash or a few grinds of pepperDirections:

Preheat oven to 350 degrees F
Cut tofu into your favorite configuration (my toddlers like fingers)
Spread flour on a small plate or flat dish.
Beat egg yolks in a shallow dish.
Mix remaining ingredients in shallow dish.
Coat each piece of tofu in the flour to cover, then into the egg, then crumbs, and then to the rack.
Chilling will help to set the coating, but you can just bake right away.
Bake at 350 degrees F for 15-20 minutes until crisp.

Quinoa Nuggets

1 cup cooked quinoa (we used a mixture of red and regular quinoa, but either will do!)
2 small eggs, beaten
2 tbsp chopped fresh parsley
pinch freshly ground black pepper
1/2 onion, finely chopped
2 tbsp grated Parmesan cheese
1 clove of garlic, crushed
1/2 cup fresh whole wheat bread crumbs
olive oil

Combine all the ingredients in a large bowl and allow to rest for 5 minutes, to give the bread crumbs a chance to soak up the liquid.
The mixture will still be very damp and loose – this is what you want. Do not allow it to be too dry, as the mixture dries out significantly whilst cooking. With your hands, form into around 16 loose patties.
Heat a little olive oil in a non stick pan over a medium heat.
Add the patties to the pan. Press down on them lightly.
Cook for around 5 minutes until golden, then carefully turn and repeat on the other side.

Baby Friendly Humus

1 can chickpeas (or the equivalent amount of chickpeas you have cooked yourself)
2 tbsp tahini (omit this altogether if you prefer)
2 to 3 tbsp lemon juice
2 garlic cloves, peeled and crushed
2 to 3 tbsp extra virgin olive oil

If these flavors are too strong for your baby, lighten up on the garlic and lemon and omit the tahini. As the age you can incorporate more flavors.

Simply drain the chickpeas (if using canned) and combine all the ingredients in a food processor.

Blend on a low speed for several minutes until the hummus is completely smooth. If the mixture seems very thick, add extra olive oil or water to loosen it up. The resulting hummus should be nice and creamy.

Hummus is best served as soon as it's prepared, but you can store it in the fridge for up to 3 days.

Try serving with whole wheat pita wedges!

Kelly O'Hara, R.D.

Valentines Day Crafting and Photo Shoot!

Today McKinley and I decided to do our Valentines for her grandparents and aunts. We used some good ol' construction paper and crayola kids' friendly paints!

Super easy, inexpensive and will give each recipient their very own personalized Valentine.

TaDa!

I just love this little bit.

Following our crafting Mike took some photos to add to the front of the cards...

Not-So-Guilty Pleasure: Peanut Butter Chocolate Chip Cookies with Oatmeal

I have been craving peanut butter chocolate chip cookies for weeks now...and after much searching I found a recipe on good ol' Pinterest that helped cure my craving, but didn't totally ruin my healthful lifestyle.

This recipe was adapted from http://www.thefrugalfoodiemama.com .

4 tbsp unsalted butter, softened
3 tbsp evoo
1/2 cup brown sugar
1/4 cup honey
1/2 cup of all-natural peanut butter
1 egg
1/4 cup plain fat free Greek yogurt
1 tsp vanilla extract
1/2 cup flour
1/2 whole wheat flour
1 tsp baking soda
1 1/2 cups of whole oats
1/2 tsp salt
1/2 cup sugar free chocolate chips

1. Preheat your oven to 350 degrees. Line your baking sheet with parchment paper.
2. In a large mixing bowl, cream together the butter, oil, brown sugar, and honey. Add in the peanut butter, egg, Greek yogurt, and vanilla. Mix until well combined.

3. Mix in your oats,  white flour, whole wheat flour, baking soda, and salt one at a time until combined.

4. Fold in the chocolate chips. (Go ahead, take a taste, I won't tell anybody!)

5. Drop by tablespoonfuls onto the prepared baking sheet and bake for 9-10 minutes.

6. Allow the cookies to cool on the baking sheet for a few minutes and then transfer to a wire rack to cool completely. *It is important to do this because they are ooey gooey! If you transfer too quickly they will break apart.

Since I will not eat these cookies all in the next week, I kept a few out in a zip lock bag, and stored the rest in the freezer in an air tight freezer bag. I love taking one out at a time and warming!

Enjoy!

Veggie filled lasagna rolls

1 cup diced broccoli
1 cup diced zucchini
1 cup diced green pepper
1 cup diced white onion
2 tbsp evoo
1/2 tbsp Italian seasoning
Dash kosher salt
8 oz shredded Italian cheese
1 box lasagna pasta
1 jar tomato pasta sauce

1. Preheat oven to 350 degrees F. Fill a large stock pot 3/4 of the way with water, add 1 tbsp evoo and a dash of salt
2. While water comes to a boil, heat a large sauté pan. Add the rest of your olive oil. Toss vegetables in Italian seasoning and add to pan. Once heated add vegetables. Sauté until close to done (they will cook some in the oven)
3. When water comes to a boil add your pasta. Cook 15-20 minutes until done.
4. Strain pasta and allow to cool.
5. In a large baking dish pour enough tomato sauce to cover the bottom.
6. Roll pasta out on a plate and spread a small layer of cheese on each noodle. Top with vegetables then roll and place in baking dish.

7. Once all rolls are in place cover with sauce 

then cover with tin foil. Bake for 45 minutes. 

You can either place in the fridge for later (recommended to allow pasta to set) or remove tin foil, top with remaining cheese and set oven to broil until cheese is melted - about 3-5 minutes.
8. If you refrigerated your pasta preheat your oven once again to 350 and bake for 45 minutes. Then remove tin foil, top with cheese and broil until done.

Enjoy!

Biggest Loser Finale: Who's to Blame for Rachel's Unhealthy Weight Loss?

Last night was the Biggest Loser finale. My husband and I are big fans of this show, despite the blatant obnoxious product pushing and marketing you see throughout every season and the "race" to get thin (which if you ask me is a fairly unhealthy concept but, it's television), it sends a positive message about health and fitness.

However, last night was a disappointment of immense proportions. When the three finalists came out, each showing off their weight loss over the last several months, Rachel shocked audiences the most - including two of the coaches...

Trainers Jillian Michaels and Bob Harper clearly had the same reaction as Mike and I did when 105 pound 5'7" former athlete Rachel walked out. Rachel began the season at 260 pounds, losing nearly 60% of her body weight over the course of the season.

Twitter was flooded with comments with followers showing concern about the direction the show is going in and how it is promoting unhealthy weight loss, and today the news followed:

Entertainment Tonight reports 'Biggest Loser Scandal' Is the Winner Too Thin? 

The Huffington Post reports 'Reign in Outrage' Over Winner's New Body
Diets in Review reports Rachel's 60 Percent Weight Loss is Nothing to Celebrate; Biggest Loser Should Be Ashamed

Just to name a few. So our question is: who's to blame? 

Do we blame NBC and the trainers on The Biggest Loser? After all they are the ones "teaching" Rachel healthy habits - clearly she was lead astray. On that note, however, Bob and Jillian were apparently out of the loop with Rachel's ending results. Did they really have no clue? Do they just abandon their contestants in the last lap of the race?

A woman who is 5'7" in no world is healthy at 105 pounds. I am 5'6" and 123 pounds. When I was swimming and excessively working out, I was 140 pounds (see how that works? more heavy exercise and weight training = more muscle = more weight). If Rachel has been exercising as they do on the show, hours a day at high intensity, she's clearly not replenishing her body with the right nutrients to maintain a healthy muscle mass. As an adult woman in the VERY public eye and clearly aware of society's expectations for a "healthy" body, she had to know better, right? 

So to all my fit fans out there, please take this for what it is: a woman with a body image issue. With all of their coaching and training and teaching, the Biggest Loser Staff missed something with this one. She went from one extreme to the next. This is not a positive example of healthy weight loss. Make smart choices with your food. Eat a healthy breakfast, follow it with a fulfilling lunch and well-rounded dinner. Heck, throw a couple snacks in there too like a greek yogurt parfait or whole grain Pita chips. Just take care of yourself. For your health and your child's. This is not what you want her to grow up to look like or aspire to look like. Be the example for her so when she sees things like this all over the news and television, she knows better.

Whole Wheat Veggie Muffins

McKinley is almost a year and for the last few months she has been an awesome eater of anything puréed - spinach, kale, broccoli, you name it she will eat it...until now.

My growing busy baby is developing her own preferences in food, as most kids do, and some days she straight up refuses her vegetables. So today in order to make sure she still gets those great whole food nutrients I have put together vegetable muffins. McKinley will almost always eat carbohydrates - she's a Momma's girl after all!

Whole Wheat Veggie Muffins

1 cup diced zucchini
1 cup chopped broccoli florets
1 cup chopped kale
1 egg
1/4 cup evoo
1/3 cup all natural applesauce
2 tbsps honey
2 tbsps all purpose flour
2 tbsps wheat germ
1 3/4 cups whole wheat flour
1 tsp baking soda
1 tbsp cinnamon
1 tsp vanilla extract

1. Preheat oven to 350 degrees F. Spray your muffin tins with nonstick cooking spray.
2. In a large mixing bowl add egg, evoo, applesauce, honey and vegetables. *I like to steam my vegetables first but you don't have to.
3. In a separate bowl mix flours, wheat germ, and baking soda.
4. Combine wet and dry ingredients. Add vanilla.
5. Spoon mixture into muffin tins, about 3/4 of the way full.
6. Cook 20-25 minutes.

Allow to cool 15-20 minutes before serving.

The Benefits of Salmon

What's on our dinner table tonight? My all-time favorite smoked protein:

Salmon!

The benefits of Salmon are no surprise to the health food junkies out there, but some of you may need some convincing before consuming the supposedly "fishy" fish.

Why eat Salmon?
An awesome source of Omega 3s, Bioactive Peptides (bioactive protein molecules), Vitamins A, B & D, B12, niacin and selenium, here are some of the delicious benefits Salmon can provide the regular consumer:

-lower your bad cholesterol while increasing the good cholesterol
-prevent cancer
-lower blood pressure
-help protect you from aging (cha-ching!)

-lower you risk of diabetes by regulating sugar absorption rate

-shiny hair, bright eyes and healthy skin (ow ow!)

-Speed up your metabolism (yes)

-one 4 oz filet serves as more than half of your recommended daily protein intake

Additionally, the Bioactive Peptides in recent studies have shown to provide:
-special support for joint cartilage
-insulin effectiveness by regulating sugar absorption
-control of inflammation in the digestive track

So when Mike comes home from the market with a big 1.5 pound filet I am excited. Not only do I love the flavor (throw a little jerk seasoning on it and put it in the oven at 350 degrees F for 20-30 mins, or until flaky, and you're set) but I love knowing I'm eating something that is doing so many wonderful things for my body. 

So what about those farm raised rumors I keep hearing about?

These rumors unfortunately do have some truth to them, and many consumers out there don't have access to the recommended wild caught Salmon. Farm raised salmon does run the risk of having infection or disease due to the tight quarters it is raised in. These salmon are also fed chemically produced fish oil and fish meal, where wild salmon are free to find their own natural source of sustenance. Farm raised salmon are also given chemical coloring so they appear to have the same natural shade as wild salmon and they can have lower levels of Omega 3s due to their living conditions, leading to less benefits to you. 

Now, that being said...the gap is closing!

Don't give up on buying the Salmon at your meat counter just yet. The ACS (American Chemical Society) regulates every inch of Salmon farming from water quality to worker wages. All the major producers worldwide — who, among them, produce 70 percent of the nearly 5 billion pounds of farmed salmon harvested annually — have signed on and have committed to compliance by 2020 (www.seattletimes.com). So changes are being made and the quality of the fish you have available to you is improving. Don't discount it yet! 

You can also order your fish online if you are able and willing at http://www.great-alaska-seafood.com, rumored to have some of the best wild caught fish available.

What if I don't like fish?

Since McKinley is still a little young for proteins, I mix Flax in to several of her baked goods. Flax is a great source of dietary fibers and Omega 3s (great for brain development in little ones). Studies have also shown that Flax may reduce cholesterol, so if you or your loved one just can't take the fishiness of Salmon, next time you make some homemade bread or a post-workout health shake, throw a tablespoon of ground Flax in and get those Omega 3s!

Super Bowl Snacking for the family!

It's Super Bowl Sunday!! And it's snowing like crazy in B-town.

When the Broncos and Seahawkis take the field, we'll be preparing some awesome game day goodness including our Garlic Parm Wings (visit the In The Oven tab) and 8-layer dip !

This is our veggie and protein packed version of the typical 7-layer dip. It's one of our favorite football Sunday snacks! Pair with Tostitos Multigrain scoops and you've got yourself a pretty healthy snack. 

16-oz can refried beans

1/4 cup water

1 tbsp chili powder

16-oz can corn

2 cups Greek Yogurt

2 avocados, pitted and mashed

1 cup shredded monterey jack cheese

4 green onions, diced

1/4 cup black olives, sliced

2 Roma tomatoes, diced

1. Place the refried beans and water in a small pot on medium heat. Add in the chili powder. Cook until soft and hot

2. Place in your baking dish and immediately pour cheese over top to melt

3. Drain and wash your can of corn and spread over the cheese and beans

4. Place mashed avocado over the corn

5. Distribute diced tomato over the avocado

6. Spread Greek Yogurt over the tomato

7. Evenly distribute the green onions over the Greek Yogurt

8. Finish with black olives over top

Enjoy in moderation :)

And for baby's game day snacking - 

1 avocado, peeled and pitted

1 chopped roma tomato

1/2 lime

Put your avocado, tomato and lime juice into a blender and mix. Baby will love this tangy healthy treat!

Healthy Snacks for Mom & Baby

From time-to-time I have the pleasure of receiving new information from my sister, Registered Dietitian, Kelly O'Hara. She put together a great post on dietary needs and how they compare from mother to child and how you can meet in the middle to both snack healthy. Remember your health is just as important as the health of your child - for her future and yours. Keep making smart choices and read below for some helpful information! 

Healthy Snacks for Mom & Baby

By: Kelly O'Hara, R.D.

Dietary needs vary greatly from mother to child. From calories to macro and micro-nutrients, mom will need more of everything. However, that doesn't mean you can’t enjoy healthy snacks together. All snacks should be built around whole foods and nutrient dense choices such as: lean proteins, dairy, whole grains, and plenty of fruits and vegetables. Making and eating the same snacks as your child saves time and allows you to enjoy tasting new recipes together. Here are some staples to have in the house to allow snack-time to be less of a headache:

Dairy:

Plain yogurt (try greek for extra protein)

Milk (whole milk for children 2 and under, reduced fat for children over 2. Soy or almond can also be used for variety or for children with milk allergies)

Cheese (real cheese like Sargento or from the deli counter, not the processed slices)

If you are worried about hormones and pesticides – go organic with all dairy

Meat:

Beans

Deli meat (from the counter)

Canned tuna (in water)

Chicken

Fish

Beef (10% fat or less)

Natural Peanut or Nut Butters

If you are worried about hormones and pesticides with meat items like chicken and beef, go organic

Fruits and vegetables:

A wide variety of color to allow more vitamins, mineral and antioxidants

All of them! Remember that corn, potatoes and peas do NOT count as they are starchy so they fall under the carb/grain category.

Canned tomatoes and canned corn is okay – the heating process from canning actually helps release helpful antioxidants in these foods.

All other produce – shoot for fresh or frozen, both are great (without added sauces/flavors)

Fruit cups are easy and a good portion for children – just make sure they are not in syrup. Canned fruit should be in its own juice or low in sugar.

Grains:

Food labels are key here. Pay attention to the first ingredient as this will tell you if it is a true “whole grain”

Breads: whole grain, whole-wheat, bulgur (cracked wheat), stone ground, etc.

Tortillas: corn or whole wheat

Whole wheat crackers

Rolled or steel cut oats

Brown rice

Quinoa

Whole grain barley

whole wheat buns and rolls

wild rice

whole wheat cereal flakes

Fats:

So important for your childs brain development and energy!

Avocado

Nuts/nut butters

Mayo and dressings

Some fish

Oils (coconut, canola, corn, cottonseed, safflower, soybean, sunflower,etc)

Butter or margarine

Don’t be afraid of fat! Whole foods in their most natural state are always better and there is no need to buy fat free foods unless recommended by you physician or Registered Dietitian. Typically foods that are altered in any way (ie fat-free cheese) will have several unnatural ingredients added to preserve its taste. If desired, choose low-fat. Otherwise, the full-fat version is just fine. Just remember your portion control!

For recipe suggestions to make your own snacks, check out some of my Baby Friendly Recipes!

Post-Workout Recovery Fruit Smoothie

Mike is at the gym right now doing his Saturday morning workout while McKinley and I are home recovering from a busy week. He's a bit of a weekend warrior when it comes to the gym, so I have a feeling this is going to be a long one and he loves nothing more than coming home from his workout to a good breakfast. So this morning McKinley helped me get one together!

Packed with fruit, calcium, vitamin E, and those good Omega 3's, this smoothie is sure to power the rest of Mike's day with our busy little teether.

1 Cup Orange Juice (we use Simply Orange with Calcium)

1 Cup Skim Milk

1 cup Dole Frozen Fruit Mix with Strawberries, Peaches and Bananas

2 tsp Ground Flax Seed

2 tsp Toasted Wheat Germ

What does each one of these components do for the body post-workout? 

Orange Juice: 100% natural Orange Juice contains more potassium (electrolytes) and carbohydrates than manufactured sports drinks; not to mention it helps re-hydrate.

Milk: stronglifts.com states that combination of carbohydrates, electrolytes and calcium in milk makes for the perfect lean body mass gain and recovery. Dairy calcium also increases fat loss and decreases hunger.

Fruit: MuscleandFitness.com states that fruit provides valuable phytochemicals that benefit health. Bananas in particular help replace those "good" carbohydrates, which restores your body's level of glycogen which leads to muscle repair.

Flax: Typically a no-no for  PRE workouts, can be a great post-workout recovery aid. The Omega-3s in Flax are believed to improve an athlete's response time due to an improved condition of the brain and central nervous system. The anti-inflamatory effects are also a great benefit as they help speed up muscle repair and recovery.

Wheat Germ: That Vitamin E is a leader in muscle repair! 

The combination makes for a great creamy, fruity nutrition packed post-workout recovery smoothie!

Have a happy Super Bowl weekend everybody! We will be making our favorite 7-layer dip on Sunday.  Enjoy the food you make and do your best to make good healthy choices.

BBQ Turkey Burger with Red Pepper and Onion

This recipe was inspired by the following:

What can I do with these vegetables and ground turkey...My typical go-to would be a lighter lasagna... but it was already night time, lasagna needs time to set and truthfully was more work than what I was up for after a busy day with McKinley. I have some whole wheat buns in the fridge... let's make a cheeseburger!

But not just any cheeseburger...let's make that ground turkey a little more interesting with some sauteed vegetables and BBQ Sauce. Thus...

The BBQ Turkey Burger with Red Pepper and Onion was born!

So I pulled out my ground turkey, seasoned it with a little bit of this:

and found my inspiration! You can use simple salt and pepper too, the BBQ Sauce really carries the flavor well either way.
This is a great alternative to the traditional, less-healthy cheeseburger!
Serves 4

1 lb all-natural lean ground turkey (85/15 or 93/7)
1 cup sliced red bell pepper
1 cup sliced white onion
4 slices reduced-fat provolone cheese
1 cup fresh spinach leaves
2 tbsp Pepper Palace Pineapple Chipotle Rub (Optional)
4 tbsp Sweet Baby Ray's Chipotle Honey BBQ Sauce
Dash salt & pepper
2 tbsps evoo

1. Season Turkey Burger with Pineapple Chipotle Rub (Or Salt & Pepper)
2. Heat a sautee pan to medium-high. Add evoo. Season Bell Pepper and Onion with salt and pepper, and sautee until tender, about 5-7 minutes.  Set aside.

3. Turn the pan down to medium heat, add your second tsp of evoo and place your burger patties. Cook to desired level of doneness (we usually cook our Turkey Burgers to medium-well).
4. When burgers are nearly done, while still on the pan place your onions and peppers and top with one slice of provolone to melt.
5. Place bbq sauce on the top side of the whole wheat bun. Divide spinach up between servings.

6. Add burger and remaining toppings.

Enjoy!