Category: Popular
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Creamy Cardamom Oatmeal
Do oats make a regular appearance on your family table? If not, I encourage you to welcome this nutritious grain into your family meal plan.
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Chocolate Cinnamon Energy Bites
Magnesium is an incredibly important mineral and most adults and kids today don’t get enough. To help your family get their magnesium in the most delicious way, I created these Energy Bites. One nom and you'll wonder how something that tastes so good can be so good for you! Each ball contains 33 mg of magnesium or 41% of the recommended daily intake for 1-3 year olds! My 4 year old and the rest of the family, for that matter, are absolutely addicted.
Healthy Cinnamon Pancakes
Science Corner
Cinnamon has a plethora of science-backed health benefits like anti-diabetes, cholesterol-lowering, anti-inflammatory, anti-microbial, anti-cancer, anti-Parkinson's and female hormone balancing activities - all in once spice, that's pretty darned remarkable. Oats contain a special kind of fiber called beta-glucan which has been shown to lower cholesterol, prevent heart disease, boost immune function, stabilize blood sugar and even prevent breast cancer. Bananas are an excellent source of potassium which is critical for heart function. Creamy and naturally sweet, they contain fiber to promote digestion and are a 'PREbiotic' - food that feeds the good bacteria in your digestive tract. All of these nutritional powerhouses join forces with omega-3 and calcium-rich chia seeds in this delicious and decadent breakfast that is a delicious, energizing and nutritious way to start your tot's (and your) day.
Spiced French Toast
Science Corner
As discussed in a previous post on the science-backed health benefits of cinnamon, this miracle spice can temper the effect of sugar on the body. Studies on type II diabetics have shown that even less than 1/2 a teaspoon a day of cinnamon for 4 months reduces blood sugar levels. There is evidence that cinnamon improves the function of insulin, the hormone that coaxes our cells to soak up blood sugar and use it for energy. Rice pudding flavored with cinnamon spikes blood sugar less than bland rice pudding. It's no wonder then that we encourage the use of cinnamon in any carb-heavy, sugary treat and this delicious French Toast is no exception!
Cinnamon Chocolate Chip Pancakes
As you know, I am obsessed with healthy pancakes - spelt, oat, buckwheat - so I was rather taken aback one Sunday when hubby asked for "regular pancakes" and toddler chimed in "with chocolate chips!". To prove that I too can be fun (sometimes), I whipped up these fluffy, buttermilk pancakes but, of course, added the miracle spice cinnamon to keep the blood sugar spike in check.
Bananatini
Nutrition
This is a power breakfast like no other and delicious to boot! Calcium-loaded tahini with good fats, protein and B vitamins slathered on sweet banana packed with potassium and complex carbohydrates drizzled with anti-bacterial, anti-viral sweet honey and a sprinkling of blood sugar-stabilizing cinnamon. Enough said.
Spiced Banana Oat Chia Muffins
I woke up from a nap yesterday with an intense muffin craving. It's been a week of clean eating so I didn't want to sabotage myself and toddler with added sugar nastiness. I decided to create 'healthy' muffins with oats, bananas, spices, and NO WHITE SUGAR. These are definitely gently versus cloyingly sweet but they absolutely hit the spot. I made them again for breakfast today and given toddler and papa's reaction, I'll be adding them to the 'healthy family favorite' list.
Sneaky Green Frittata
Nutrition
The US Department of Agriculture suggests 3 cups of dark leafy green vegetables per week. Most adults, let alone children, do not meet those requirements. So why the obsession with leafy greens? Calorie for calorie, leafy green vegetables are the most nutrient-dense food around. They contain minerals like calcium, potassium, iron and magnesium, vitamins B, C, E and K and phytonutrients and antioxidants that augment cardiovascular health, blood sugar regulation, digestion and detoxification. I like to think of them as harboring the energy of the sun. They convert sunlight into chlorophyll so when we eat a plate of leafy greens, we are literally taking in the sun's energy. Because some greens like spinach and Swiss chard have oxalic acid that can prevent the optimal absorption of calcium, it’s good to rotate between chard, kale, spinach, collards and gorgeous Asian greens like bok choy. With the choline in eggs for memory and brain development, good quality protein from eggs and proscuitto and starch from potatoes, this sneaky green frittata is a nutritious and complete meal.
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