Saturday, November 30, 2013

Roasted Red Beet Hummus

***Guest Blogger Alert!*** 

I am so happy to tell you guys that this latest and amazing post for a DELICIOUS beet hummus was written up by a friend and fellow (soon to be certified)  Health Coach, Heather Bedell. After seeing the pictures and hearing about how much her family loves this recipe, I wanted it for myself. But I couldn't stop there, I knew you all would love it, too, so here it is! Thank you so much, Heather!


Original recipe by: / October 2013
This deep red, protein rich hummus is quickly becoming a family favorite. A much healthier selection than most store bought hummus choices. And it's SUPER easy to whip up!!!

1 pound red beets, washed, peeled, and cut into chunks (or wash, dry & wrap individually in aluminum foil)
Olive oil, for drizzling
1 (15-ounce) can chickpeas, rinsed and drained (soaked chickpeas--that's if you're having a stellar day and super organized)
3 +/- garlic cloves, crushed 
1/4 cup tahini
1/4 cup fresh lemon juice
1 tablespoon ground cumin 
2 tablespoons olive oil
1/2 teaspoon salt

1.Preheat oven to 400 f. Place beet chunks on a baking sheet, drizzle with olive oil & sprinkle with salt & pepper. Roast for 30-40 minutes, or until tender. Allow to cool slightly.

2. Transfer roasted beets to a food processor and add all remaining ingredients. Blend until creamy, scraping down sides as needed. Adjust with lemon juice and salt. Refrigerate up to 3 days.

PER SERVING (1/2 cup): 347 cal, 16g fat (7g mono, 6g poly, 2g sat), 0mg chol, 10g protein, 42g carb, 10g fiber, 630mg sodium

Thursday, November 21, 2013



If you have a couple of paper plates, a toilet paper roll, construction paper, markers and crayons, you can set the kids to task making this adorable turkey. This one was made by my 4-year-old. He is pretty proud of this guy!  So proud that this turkey might be gracing our Thanksgiving table this year. Too cute! 

To begin, we colored the big feathers on a half of paper plate. Look how focused!!!

Then we traced the shape of our feet.

We cut out our outlines, then decorated and colored the turkey's body. 

And decorated some more.

Then I glued the bodies to toilet paper rolls and stapled the rolls to the paper plate feathers. Instant cuteness! This one is by my littlest. You can make out the outline of her tootsy toes on the bottom of  her turkey. That was her favorite part, having her foot traced! 

These are super easy and a fun craft for the days leading up to and even on Thanksgiving Day! I hope you enjoy a wonderful holiday and I look forward to seeing you back here soon! 

Thank you for reading! 

Monday, November 11, 2013

Healthy Lunch Box Lunches

Healthy Lunch Box Lunches 

These are some of the lunches I prepared for my Kindergartener during the months of September and October. They are all easy to prepare and great for anyone at anytime! 

Avocado, raspberries, homemade chicken meatball with coconut and bacon, ketchup for dipping, carrots and celery and a chocolate covered pretzel. 

Sliced salami, homemade oatmeal and raisin muffin, celery, yellow peppers, mushrooms and blueberries.

Non-GMO blue corn tortilla chips, apricots and roasted coconuts, roasted turkey, kiwi & blueberries and dried cherries. 

Locally made coconut yucca chips, blackberries and raspberrries, leftover Amy's pizza, fresh green beans and a candy corn treat.

A hard-boiled egg, dried cranberries, apricots, honey (in the small container for the peppers. Big Sister gets fussy about raw peppers sometimes) peppers, cucumbers and baked snap peas. 

Raw carrots, raspberries, black lentil salad, lightly steamed broccoli and a chocolate covered pretzel. 

Letter "M" carrots, non-GMO corn chips, flax seed waffle sandwich with homemade blueberry jam, dried cranberries, avacado and a spriulina and banana chip. 

Thank you for reading! 

Monday, November 4, 2013

Whole Happy Food Detectives

Whole Happy Food Detectives

If you are like me, whenever you hit the supermarket, health food store, Farmers' Market, or what ever your choice, you have one or more little ones in tow. For a year and a half I had three in tow. Not easy but you make it work. Now I have my two youngest and there are still challenges on the shopping scene. All the marketing done for children specifically, can make walking up and down the aisles of any supermarket with your kids a nightmare. All the little toys that are hung sporadically at eye level, the brightly colored wrappers and familiar characters promoting low nutrient foods can be all your children are begging for from one aisle to the next. 

For a long time I saw this as the bane of my chore-fulfilling existence. Really, food corporations and supermarket managers know that any parent doing food shopping with their children is just trying to survive and are bound to give in to some whining and begging in order to avoid a complete melt down. Really sneaky, guys. 

But instead of seeing a trip to the supermarket as a tricky obstacle course that I had to get through by distracting the little ones and sharply snapping, "No! No! No!" every 5 seconds, I began to think this is a seriously awesome opportunity to teach them so much. I decided I could use this as a chance to teach them about healthy foods, especially finding and choosing them, and about marketing tricks. (Yup, marketing tricks. And believe it or not, they get it!) Sometimes I forget that if you give them the language and a decent, kid-appropriate explanation, they catch on fast. 

I want to empower my kids to be able to spot whole, healthy foods on their own. Essentially I wanted to help them become Whole, Happy Food Detectives. This is a chance to take another step in that direction. 

Here is what I started doing:

Tip #1 Tell them that sometimes food companies try to trick them! 

You can assume that when we go shopping, we are looking for the healthiest choices we can find. That is a given. Cool packaging does not mean healthy food and no kid wants to feel like they are getting duped. Not even my 4 year old. So when he asked for a box of Capri Sun juices I told him, sorry, not going to happen. His response was, "But there is a cool surfer guy on it!" (insert sad puppy dog eyes right here) So,I told him the truth. "That cool surfer guy is on the package to get your attention and to get you to buy it." Its true, isn't it? If Capris Sun or similar juices marketed for kids had to stand on their ingredients alone, no one would buy them. High fructose corn syrup is often the main ingredient. No thanks. And corn syrup, aka GMO. No thanks again. Plus some flavors have HFCS AND plain ol' sugar, too. In my humble opinion, there is nothing healthy about a juice drink like that. Therefore cool surfer guys are needed. So, for the kids, just break it down:
  • Tell your little one there are a lot of things in that product that are not healthy. 
  • Even though it isn't super healthy, the company still wants you to buy it, so they make it look pretty or cool to catch your attention.
  • When you see bright colors, a character or cool surfers, its a clue that the company MIGHT be trying to trick you...
  • ...So check out the ingredients! 

Tip #2 check out the ingredients and measure.

Your little one doesn't have to be able to read to check out the ingredients! We have worked out a little system. We simply measure with our fingers. If the ingredient list is really long, Brother knows it is probably not a good choice. When he finds something with a short list, there is a good choice I will let it into the cart. 

Measuring the ingredients for cheese balls. I think he was being a little conservative here, but he was pretty clear they were NOT making their way into the cart. :) 

Measuring the ingredients for these freeze-dried fruit snacks. They have ONE (yes, one) ingredient so they are Momma approved. 

Tip #3 Find items with organic ingredients.

Easy peasy! This can be like a scavenger hunt game! If I tell the Little Man he can pick out a cereal, a snack, the ketchup, whatever... but it has to be organic, you bet he can hunt it down. 

If kids can spot the McDonalds golden arches and recognize it, then it should be no problem to spin things to the other side of the spectrum and make sure they recognize the USDA Organic label. My little man can spot that label anywhere. 

Tip #4 Find Non-GMO ingredients

My stripped down definition of GMOs is that they are grown from seeds that are not healthy for us. This is how we've described corn and things made from corn. So, if the kids want a corn cereal or corn chips, it has to have "the butterfly". 


Finding "the butterfly" means that the product is free of genetically modified ingredients. and verified as such by the Non-GMO Project. The non-GMO project has a lot of information about GMOs as well as finding and purchasing non-GMO products. 
I should point out that organic foods can not knowingly contain GMO ingredients, so the organic label is also a safety net to buying and eating non-GMO foods. 

Nothing says you can't turn your little ones into healthy food detectives. I can tell you in all honestly that both my olders use all the strategies listed here and they have made an impact. I have seen my oldest on her own,measure the ingredients of a snack with her finger and whisper, "Wow, that seems like a lot," showing that she is very aware and becoming a conscious consumer of food. On multiple occasions my son has pointed out marketing "tricks" and has told me that if I looked, I would find that wasn't a very healthy item. 

Do they still ask for ice cream and crunchy cheese snacks with a picture of the very cool cheetah on the front? Yup, they sure do. They are still kids, afterall. This is just the beginning of a long, long journey. I definitely don't have all the answers and I might not be getting everything right. My biggest hope is that I am starting this little mob of mine off on the right foot, though.

Here's to hoping....!

Thank you for reading!