Autumn Harvest Salad

SUPER EASY and NUTRITIOUS!

Autumn Harvest Salad

1 can garbanzo beans

1 c plain non-dairy yogurt CLICK here for Benefits!

1/2 c fresh cranberries (or you can try dried cranberries)

1/2 c walnuts CLICK here for 3 Wonderful Reasons to Be Wild about Walnuts!

1 apple, chopped

pepper, cinnamon

Great on its own, whole wheat toast, or a roll-up of flat bread (Flatout) or a tortilla!

COMING SOON: Benefits of cranberries!, Pumpkin Bread Dip, and Berry Kale Popsicles

COMMENTS: The leaves are just gorgeous this year! What are your favorite fall foods and activities? Have you jumped in any leaf piles yet this year?

4-Ingredient Chocolatey Goodness

My five year-old who would say (if asked) that she doesn't like yogurt EXCEPT for CHOCOLATEY GOODNESS!
UPDATE: she is 10 now, and she still LOVES chocolatey goodness! Now she only mixes bananas and cocoa!

Midnight snack?  Breakfast?  Lunch?  You choose!

No blender, chopper, oven, or microwave needed.

Chocolatey Goodness

2 bananas

1 Tbsp unsweetened cocoa (more if you love chocolate!)*
Click here for Benefits of Chocolate and here for Make Sure You Get the MOST out of Your Chocolate!

1 Tbsp chia seeds (optional)

Dash of unsweetened, shredded coconut (optional)

Mash bananas with a fork and combine with cocoa and chia seeds until smooth, and enjoy!
*1 tsp of cocoa per banana is a great ratio.

For SUPER-SMOOTH texture, put everything in a food processor for just a quick spin!  Makes a great Healthy FRUIT DIP!

You can top with some chocolate nibs or a few chocolate chips for fun!

If you're a coconut person, try swirling in unsweetened coconut!

I used to use Greek yogurt,
so you could try adding some non-diary yogurt if you wish.

Bananas add SWEETNESS without any added sugar! 

UPDATE: plain yogurt and plain kefir were about the last animal-based foods that I ever recommended, BUT DO NOT ANYMORE. However, I am hopeful that non-dairy versions provide the same benefits, as the benefits come from the bacteria that is used in production.

Greek yogurt is awesomely creamy! The unique health benefits of regular and Greek yogurt come from the PROBIOTICS they contain (this is also why kefir is awesome -- check out the health benefits HERE!...while at this link, you can read about chia's awesomeness too!) If you haven't already read about how great chocolate is for HEALTH and HAPPINESS, click HERE! Chia seeds are an ancient superfood that adds a teeny, tiny crunch and MEGA nutrient boost with every scoop!

Here is another way to try non-dairy Greek yogurt!

WHAT DO YOU THINK?  Are you a "coconut person" or not?  I didn't used to like it, but through the years it has grown on me!  I like how it feels to chomp into it!

Top 5 Quick and Easy Baby Foods

Nutritious, Easy, and Fresh!

1. AVOCADO - cut one in half and grab a spoon!

2. BANANA - Open it, mash it a bit with a fork, and viola! Depending on age, they might just take chunks in their hand, or regular bites from a whole banana.

3. SWEET POTATO - stab one with a fork a few times, pop it in the micro for 5-8 min depending on size, 8 min for a huge potato. Let cool, cut open, and grab a spoon!

4. PLAIN regular or Greek YOGURT - it is SO much easier to get a child used to this taste early. What a favor you are doing him or her! It took me years of tasting a bit myself when I was feeding my little ones, to finally enjoy the taste!

5. Old Fashioned Oatmeal (rolled oats) - dump some in a microwave bowl, add water until oats are covered. Make sure bowl is large enough for oats to bubble up quite a bit; overflow can be a little messy! Cook for 2-3 minutes. Let cool, stir in some ground flax seed, even some chia seeds!, and cinnamon, and add a little milk.

Plus, a delicious and nutritious oatmeal recipe coming soon!

Try these, and HERE ARE SOME MORE IDEAS! See what you AND your baby think!?!?

Jars are a great convenience for when you are out and about, but when your at home with your child, why not take a few extra minutes to make something from the heart, that is more nutritious AND will save you money too! Don't worry -- we will get into more variety, but this is an easy place to start!

TELL ME IN A COMMENT -- Have you ever made baby food? Have you ever thought about trying? I sure love the money I save doing it, as well as knowing exactly what my child is eating!

3-Ingredient Super-Shake!

3-Ingredient Super-Shake

1 c almond milk (substitute non-dairy kefir* or other non-dairy milk)
¼ c chia seeds (read about healthy fat!)
1 c berries
Optional: 1/4 c unsweetened cocoa (click here for more chocolate and berry treats!)
Blend and enjoy! *I haven't ever made my own non-dairy kefir, but here is a link if you want to try!

KEFIR is awesome! It has lots of vitamins, minerals, and protein! The best part-- it's loaded with HEALTHY BACTERIA! Have you heard of the health benefits of yogurt? Immunity, digestive, vaginal, and bladder health, and much more -- read here! Well, kefir can provide “yogurt benefits” much more POTENTLY, since it contains many different cultures, while some yogurts only offer one!

CHIA seeds are awesome! Jam-packed with nutrients and used for 1000s of years as a sports and energy staple! The coolest nutrition it provides is omega-3 fat: the thing that is so great about FISH, AND a nutrient in which 98% of the American population is deficient!   The seeds are teeny tiny, super cute, and you can add them to just about any food! This of course could be a whole other post too, but for now, just read this great article if you want to know more about chia! And/or read this book: Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Ever Seen by Christopher McGougall.

BERRIES are awesome! Full of ANTIOXIDANTS (a bit more here under #3), vitamins, sweetness, and flavor! You’ve probably heard all about them. They help your brain keep working well, and keep the cancer away! You can get them frozen and organic at Costco, for a fraction of the cost at another grocer, and frozen makes this drink really like a dessert! You can even eat it with a spoon if you eat quickly!
 

 

 

The finished product!

A very happy and satisfied taster!

 

TELL ME IN A COMMENT! Do you make smoothies? Do you add sugar/honey/juice? Have you tried skipping those sweeteners? What is your favorite flavor? What about adding veggies? Other powders, flax, wheat bran, powdered milk? Nuts/nut butters?

Crazy for Kefir!

Kefir, along with plain Greek and regular yogurt, are AWESOME -- providing loads of HEALTHY BACTERIA (check out how VERY MUCH here!)! REMEMBER TO CHOOSE NON-DAIRY VERSIONS!


Kefir contains up to 10 different cultures! Plain regular, and often Greek yogurt contain up to 4 or 5 cultures.  This is important because healthy bacteria has to survive through the digestive system where harmful bacteria may be trying to crowd out the good stuff.  Unfortunately, flavored yogurts contain only 2 different bacteria strains...if only one strain is used, they should not be labeled "yogurt".

Did you know that the number of bacteria within your body outnumbers the trillions of your own cells that make up your body?! …by 10 times! So it’s a good idea to try to keep the good ones overpowering the bad, right?

If we consume many different strains (like we get from kefir, plain yogurt, and most Greek yogurt), we have a better chance of more strains surviving our digestion.

So how does this "good" bacteria help?

Benefits range from immunity to digestive health, from relieving constipation to treating irritable bowel disease (IBD), and these bacteria even PRODUCE vitamin K and a B-vitamin called biotin! Speaking of vitamin K, Kefir particularly is a rich source of vitamin K and calcium, two key nutrients in BONE health!

Many more reasons still, can you believe it?!

Good or healthy bacteria are also called PROBIOTICS, which are LIVE and ACTIVE CULTURES that grow and multiply once in our bodies to cause the above benefits!

Try this simple shake to get your kefir!

Try Jerusalem Artichoke Pasta for similar benefits!

WHAT DO YOU THINK?  Have you ever been to Turkey? That's where kefir originates, and where Dr Oz's parents are from!