Oatmeal is a wonderful choice for a whole grain breakfast, and can be served just as good cold as hot. We need anywhere from 45-64% of our calories to come from carbohydrates to power us through the day with energy for our bodies and minds…including oats in the morning is a key way to get off to the right start. Soak overnight in your milk of choice (I prefer coconut milk since its less prone to cause allergic reactions and its also makes for a creamy variation) and toss in some fresh berries, vanilla and a little sweeter and you have a delicious, gluten dairy free breakfast your whole family will love.
- A great source of fiber, vitamins and immune boosting antioxidants - a healthy kid friendly breakfast your child will love...
- • 3 cups rolled oats
- • 3 ½ cups coconut milk
- • 1 ½ teaspoons vanilla
- • 1 Tablespoon maple syrup
- • Assorted fresh berries
- Optional – add flax, chia or hemp seeds for added nutrients and omega 3s!
- Combine oats with milk and vanilla and maple syrup, stir well and place in fridge overnight. Top with assorted fresh berries and serve. Makes 6 servings, keeps up to 5 days covered in the fridge.
How do you take a plain boring waffle and transforms it into a rich, flavorful nutrient dense version of itself that the whole family will love? Simple! Just add seeds…and raw chocolate powder!! The texture, body, and additional omega 3 rich nutrients that superfood seeds such as chia and flax add to the batter will make you want to triple this recipe and freeze them up for future servings- they won’t last long I can guarantee. And adding raw chocolate was a no brainer. High in anti oxidants and flavor- winning combo!
I tested this recipe with 1st and 2nd graders at the Eliot School in the North End and we did not have a drop of batter left in our mixing bowl! Since we made them around the holidays, we made them extra festive by adding crushed candy canes as a topping, on a dollop of fresh whipped cream. YUM!!
- 1 cup arrowhead mills sprouted grain pancake mix
- 1 egg
- 1 tablespoon raw chocolate powder
- 1 tablespoon white chia seed
- 1 tablespoon ground flax seed
- 1 tablespoon extra virgin coconut oil
- 1 cup milk (coconut, almond or whole milk all work) or you may substitute water
- Ensure waffle maker is preheated and greased (coconut oil works well).
- Measure and mix all dry ingredients in a large bowl. In a separate smaller bowl, add melted coconut oil to other wet ingredients.
- Mix well with a whisk, ensuring egg is well beaten. Add wet ingredients to the dry ingredients and stir until well incorporated.
- Pour batter into waffle iron by 1/2 cupfuls and use according to manufacturer's instructions.
- Serve with fresh fruit, maple syrup and whipped cream
- The addition of chia seeds can sometimes make a batter thick (depending on how long the seeds are left to soak in it. ) If the batter is too thick to pour into the waffle maker just add a tablespoon or so of milk or water.
What do you get when you press an apple through a spiralizer, add some lemon juice, cinnamon raisons and walnuts? A healthy recipe for kids- tasty enough for dessert but nutritious enough for breakfast…Apple Pie “Froodles”. Kids from grades 1-8 of the Eliot School in the North End had a blast making this snack/dessert this week. They loved learning about the benefits that fruits like apples have for our hearts, the way lemon can act as a detoxifier, and the anti-inflammatory properties that cinnamon has – they even enjoyed learning that cinnamon comes from the bark of a tree.
Recipe can be found here:
- 1 Apple
- 1/4 cup walnuts
- 1/4 cup raisins
- 1/2 teaspoon cinnamon
- 2 teaspoons lemon juice
- Wash and core the apple.
- With the spiralizer on the thinnest setting, spiralize the apple.
- Add remaining ingredients, toss and serve.
Harvest day at the Kennedy Center in Charlestown was made complete with a visit from Fresh Truck, the mobile food market that makes shopping for fresh produce easier than ever with their convenient stops throughout the city of Boston. Think Market Basket Prices meet Amazon level convenience!! Families brought their kids and enjoyed making and sampling fresh smoothies, trail mixes as well as spiralizing zucchini aka “zoodles”. Each family received a free tote bag filled with recipes, a “zoodle” meal kit as well as a $10 voucher to shop the bus. Now that the truck is due to visit Charlestown weekly on Tuesday and Saturday we will most certainly be on the lookout to take advantage of this convenient way to bring healthy, nutrient dense foods to the neighborhood.
The 30 kids of Metro LAX lacrosse program at Chelsea High had a blast making smoothies, salads, dressing and eggs in a basket with Kids Cooking Green and Art of Healthy Eating today. Each teen had a chance to stop by various cooking stations and learn about the wholesome ingredients for the recipes and also help make it. I loved watching them concoct their own smoothie recipes from assorted frozen fruit yogurt and juice- they got really creative and seemed much more likely to try the drinks since they were in charge of making them!!
Home made balsamic dressing! I asked Marlo, my 6 year old daughter what made her eat salad after months of failed attempts on my part – watch what she has to say! (Recipe below)
yield: 1½ cups
total time: 5 minutes
prep time: 5 minutes
An easy recipe for a sweet and tangy balsamic vinaigrette that you can keep in your fridge for weeks!
1 clove garlic, crushed
¼ cup balsamic vinegar
3 tablespoons honey
1 tablespoons dijon mustard
½ teaspoon salt
½ teaspoon ground black pepper
¾ cup extra virgin olive oil
1. Place the crushed garlic clove in the bottom of a mason jar or other airtight container. Add the vinegar, honey, mustard, salt and pepper. Cover the jar and shake vigorously to combine.
2. Add the olive oil, cover and again and shake vigorously. Use immediately or store in the refrigerator for up to several weeks.
Made from Zucchini, these low carb, vegan gluten free noodles have a place at the table for any discerning diner. Nutrient dense, high in fiber, and delicious – toss em up with an herb pesto, light tomato sauce, use in a stir-fry, or even just sauté with garlic and oil. Today we brought the Paderno spiralizer to the Charlestown Farmer’s Market and with generous produce donated from the new mobile market in town Fresh Truck, offered a demo and samples to all of our shoppers.
- • 2 15-oz cans garbanzo beans
- • ½ cup extra virgin olive oil
- • 3 tablespoon raw tahini
- • 1 teaspoon himalayan sea salt
- • 1-2 cloves garlic
- • 3 tablespoons lemon juice, plus rind from 1 lemon
- • ¼ cup water
- Drain and rinse beans. Place all ingredients in a food processor or blender and mix until smooth. Serve alongside cut up veggies such as carrots, celery, cucumbers and peppers.
Experiment – Do Try this at Home With Your Children. Put a plate of carrots or celery in front of a child and they will barely notice it. Add a container of hummus, and the chances of them eating the carrots goes up 20%, celery 15%. Spend a few minutes mixing chick peas, olive oil, and a few other basic ingredients in a food processor and involve your child in making home made hummus and you will never believe what happens next. They will devour it, every last carrot stick. And *gasp* maybe even try a strip of red pepper, so long as they get to dip it into the hummus that they made (this could mean they press the button on the blender, mind you). Something magical happens when a child is involved in making food from scratch – both in the way they view the food and their propensity to try new foods. I did this with 5th graders and 8th graders today and didn’t have a single vegetable left after the cooking lesson. Try it – would love to hear your feedback too! Click here for a basic yet delicious hummus recipe to make with your kids at home…