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I couldn’t wait to start getting my Christmas decorations up early this year. I fully admit to being one of those people who take the Halloween decorations down and immediately take out the Christmas stuff! Anyone else right there with me?? My reasoning is totally related to the fact we always travel out of town to see family over Thanksgiving and Christmas. The time we spend in our own home, enjoying our decorations, is actually pretty minimal. I maximize that time by getting everything out in November, so that it doesn’t feel like I’m taking it all back down only two or three weeks later.
We’ve been lighting up our tree every night and enjoying the ambiance, but that doesn’t mean I’m completely over all the Fall things! I’ve been in the kitchen using up my stash of homemade pumpkin puree to whip up all things pumpkin spice, and today I have an amazing Pumpkin Pancake recipe to share with you. I started making vegan pancakes on the regular, back when I learned hubs was allergic to dairy and realized one of our daughters is allergic to dairy as well as egg. I also have to admit, I love eating plant-based as much as possible. I’ve perfected the recipe over the years and can promise you – you won’t even notice egg and dairy are missing!
Fluffy Vegan Pumpkin Pancakes are ULTRA thick and fluffy, and super delicious! Dairy happens to be one of the most inflammatory foods out there and while you won’t notice any difference in flavor in this recipe, you will notice you don’t feel overstuffed and weighed down. Another essential ingredient for feeling good, is using sprouted whole wheat flour. If you haven’t tried it yet, I sure hope you do! Sprouted flour is easier to digest, higher in several nutrients and totally worth the swap.* When you click on my favorite product links, I may earn a tiny commission from qualifying purchases, at no cost to you. Thank you for supporting Big Little Bites blog*
I have a couple of tricks up my sleeve for substituting egg and dairy in pancake recipes, that never fail me. The best part is, these tricks lead to the fluffiest pancakes EVER! Keep reading to learn more!
For pancakes to be vegan, the egg, milk and butter all need to be avoided. Instead of cutting out one or all of these ingredients completely, I simply substitute them with alternatives that result in the fluffiest pancakes around!
I replace eggs with “flax eggs.” If you’ve never made a flax egg before don’t be intimidated – it’s easy and is an excellent egg replacer in any baking recipe that calls for 1 or 2 eggs. You’ll only need ground flax seed (the one I linked is my favorite, and one bag of it lasts forever in my fridge!) and water. Scroll down for easy directions on how to make flax eggs.
Another secret to ultra-fluffy pancakes, is the addition of vegan yogurt! I’ve linked my favorite clean-ingredient one to use, and I always make sure to buy the “unsweetened.” I love that this recipe uses minimal sugar and that the pancakes are only sweetened by applesauce and coconut sugar, which is low on the glycemic index.
In a small ramekin or bowl, stir together flax seed and water. Leave undisturbed for at least 10 minutes before using in a recipe. The mixture will be thickened and resemble the consistency of egg white.
The bowl on the left shows the pumpkin puree and flax eggs being stirred together. The bowl on the right, shows all of the ingredients mixed together.
Once everything is mixed together, I heat my griddle to 325 degrees and grease it with a smear of coconut oil just before I’m ready to cook. I use a 1/4 c measurement to scoop batter onto my hot griddle, and flip the pancakes when they appear to be bubbling slightly on top.
While the pancakes are cooking, make the quick candied pecans to top your pancakes with. They don’t take long to come together, and in my opinion, are an essential topping for Fluffy Vegan Pumpkin Pancakes!
But don’t forget the maple syrup! Artificial “pancake syrup” is made mostly of corn syrup and food dye to resemble the real stuff, which is sap from a tree. Real maple syrup is rich in caramelized flavor and provides manganese, zinc and even calcium, among other nutrients and antioxidants. Every Fall, I keep my eyes open at the grocer, for bourbon, barrel-aged maple syrup – it’s one of my favorite flavor finds and the packaging is usually so chic! I also think a bottle of bourbon barrel-aged maple syrup makes a really great, unique and special holiday gift for all of the important service people in our lives. Imagine surprising your postman with a beautiful bottle tagged with a thank you note, inside your mailbox!
You know how at the grocery store, they have all those meatless meat options? They never actually taste good, and they’re mostly made of overly processed ingredients like soy. Yah, that’s NOT what this is… and it tastes WAY better!
Faux meat at the grocery store is processed, so you really can’t even consider the ingredients to be whole foods. I love doing meatless nights multiple times a week for my family, but I don’t love processed foods and the health risks that come with them. This homemade, 2 ingredient, plant-based, meatless ground beef will blow your mind. Made of just minced walnuts and cauliflower, the resulting texture looks and feels like ground beef! With the addition of a few key spices, the flavor is delicious and will have you coming back for seconds. Does it taste just like ground beef? Let’s be honest – no plant-based food can replicate that flavor. BUT! It does taste really good and there’s no weird aftertaste like with some faux meats. All you really end up tasting, is the mixture of spices this healthy, plant-based meatless beef is cooked in, and that fits the bill for me!
The first thing you’ll want to do, is get out your food processor and mince 1.5 cups of walnuts with the chopping blade. Measure out 1 cup of the minced walnut, and place it in a large bowl. Now add an entire head of trimmed cauliflower florets to the food processor. Chop until minced, and measure out 1.5 cups to the bowl with the walnuts. Whatever leftover walnut and cauliflower you have, freeze them separately for later use.
In a separate small bowl or ramekin, stir the shiro miso paste with hot water to thin it out. Add all of the spices, garlic and miso to the large bowl of minced cauliflower and walnuts and stir to combine. If you’re looking for a great chili lime seasoning made from real foods and no “flavors” added, I highly recommend my personal favorite, Trader Joe’s Chili Lime Seasoning. I use it in all of my taco recipes! I always make sure to keep my spice cabinet stocked with it, because it’s that good!
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Once you add the raw meatless beef mixture to a hot skillet with oil, let it cook undisturbed for 5 minutes at a time. The entire cooking process takes 15 minutes, and in between each 5 minute mark, you give it a stir and flip it around. Letting it cook undisturbed, allows the meatless beef to brown slightly; just don’t let it burn and adjust your heat accordingly. I like to cook it over medium-low heat, because it gives me more control. If you want to turn up the heat to move the process along faster, just be sure to keep an eye on the browning, and stir more frequently.
After 15 minutes of cooking the end result will resemble the texture of ground beef, but it will be a little lighter in color. Once I remove meatless beef from the heat, I sprinkle the juice from half a lime and stir the entire plant-based mixture together. The smell of raw cauliflower will be gone and undetectable. Meatless beef does not taste like walnuts or cauliflower, just the delicious flavors you mixed into it.
Prior to serving, I warm up corn tortillas in the oven at 200 degrees for about 5 minutes. I always choose non-GMO (not genetically modified) corn tortillas, and look for brands that use real ingredients without the junk added to it. I avoid genetically modified foods because there is no consensus on the safety and most of the research claiming GMO’s are safe has been performed by biotechnology companies, making it heavily skewed. It’s important to know there have been no epidemiological studies investigating potential effects of GMO food on human health. You can learn more and get facts on the Non-GMO Project website.
My favorite and trusted brands for clean-ingredient corn tortillas are Pinole Blue and Food for Life Ezekiel. Pinole Blue stone-grinds their own corn, and Food for Life uses sprouted corn for more health benefits and easier digestion. Both brands use only real food, non-GMO ingredients.
When you pull the corn tortillas from the oven, immediately shape them gently to hold the meatless beef and toppings. I carefully fold them in half without actually making a crease (which would tear them) and let them cool a bit in that position. Place a scoop of meatless beef in each shell, and top with your desired toppings. I love adding the crunchy texture of chopped purple cabbage, the tang of homemade pickled onions, and plenty of cilantro and avocado.
Summer is a hard season to part with… longer days, warm temperatures, no school routine. But! There’s something about that fresh, crisp Fall air and the leaves changing color that makes me feel all kinds of cozy! I SO look forward to scoping out the Fall fashion trends all Spring and Summer and am such a sucker for all the sweaters and boots!
You know the other thing I’m a sucker for? All things pumpkin spice! I quit drinking coffee before my first pregnancy, so a decaf pumpkin spice latte is an occasional treat. The real magic for me though, is in pumpkin spiced foods! I used to buy canned pumpkin, but during my first pregnancy in 2009, I took a closer look at everything I was putting into my body and the lurking toxins, and thought twice. That’s when I first started making my own pumpkin puree; it’s honestly so easy that I have never looked back. If you still choose to use canned foods, I won’t judge – but homemade pumpkin puree is so easy to do that I recommend trying it at least once! Either way – you’re going to need some pumpkin puree for this deliciously hot, nourishing bowl of Pumpkin Chia Oats.
There’s no better breakfast on a crisp, Fall morning, than a hot bowl of oatmeal to warm you up. Pumpkin Chia Oats amp up the nutrient profile with the addition of chia seeds and pumpkin. Starting the day with protein and healthy fats will get your energy levels up and keep you full until lunch.
Slow-digesting steel cut oats are one of the healthiest ways to start the day. Steel cut oats won’t spike your blood sugar like processed breakfast cereals, and are full of fiber, protein and calcium. You can read more about my personal story with oats, here.
Chia seeds are a great way to add more plant-based protein, healthy fats (plenty of essential omega-3 fatty acids), calcium, phosphorus and zinc to oatmeal. When you mix chia seeds with water, they do this cool thing where they transform into a gel-like mixture that is similar to a pudding or jello texture. On top of the superfood nutrients they add to Pumpkin Chia Oats, they definitely add fluffiness to the bowl as well! I always buy organic chia seeds in bulk when I’m at Costco, but you can also find my favorite brand of Chia Seeds on Amazon!
Cooked pumpkin contains tons of vitamin A and carotenoids, which means its great for your vision! Beta-carotene is also a great antioxidant for cancer prevention because antioxidants through diet, aid your immune system, protecting you from free radicals. This antioxidant is also great for your skin and preventing wrinkles!
Dairy causes inflammation in the gut. Nut milk on the other hand, is anti-inflammatory! Full of healthy unsaturated fatty acids, creamy cashew milk is great for your heart. Cashew milk is also a great source for iron and magnesium – two essential minerals.
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Pumpkin Chia Oatmeal is simple to make! You add the oats, chia seeds, water, cashew milk, vanilla, pumpkin pie spice, applesauce, pumpkin puree and maple syrup to a pot all at once and bring it to a boil. Once it’s boiling, reduce the heat and let it cook for 20 minutes. Just give it a stir every so often, because it’s going to really thicken up and you don’t want it sticking to the bottom of the pan. Add more water as necessary, to thin it out.
The cinnamon sugar pecan topping is essential! I really like my pumpkin spiced foods to have a warm and caramel type taste to them, and treating pecans to a little dip in caramelized sugar with cinnamon is just the right touch!
To start the topping, combine the water, coconut sugar, cinnamon and salt in a small skillet over medium-low heat. The mixture can burn easily, so be careful to avoid that by stirring frequently with a wooden spoon. Once the granules look dissolved enough, you can add in the pecans to coat and toast over the heat. Once finished, the mixture should feel a little tacky when the wooden spoon is stirring.
Assemble your Pumpkin Chia Oats bowl by filling with a cup of chia oats and topping with a tablespoon or two of cinnamon sugar pecan topping!
When our first child, Lola, was two we were so excited to dress her up in costume for what felt like the first Halloween she could participate in. Would we go door to door with a two year old and collect a bunch of candy? It didn’t really feel like it made any sense. At two years old, we were focused on real, whole foods to nourish her developing brain and body, and she didn’t know the difference with junk food anyway. Really, she had the rest of her life to eat candy and her developing toddler years didn’t feel like the right time to start.
We ended up parading her to one or two neighbor homes, for our own fun, before we wound up back home on our front porch passing out candy. Hey, want to know something? Passing out candy was so much more fun! Lola sat on that stoop, eagerly waiting for people to come by. Each time she’d spy kids approaching, she would excitedly whisper to us “the people are coming!” It was so much fun to see everyone’s costumes and Lola thought it was fun to stick candy into everyones bag for them.
Fast forward a few years, to Lola at 5 years old with a couple of little sisters in the mix. She was now old enough to understand and appreciate the fun of trick or treating, but in our opinion, still too young to need to plow through an entire basket of candy. This is when we basically began conversations about moderation with processed and refined foods. We talked (and still do) about how it’s ok to eat these foods once in a while, why we make healthy choices and how to balance it all. I have always found that when we take the time to explain why we set the limits we do, as parents, our kids are more apt to go with it because they understand the reasoning behind it.
We did some thinking. Should we just buy the candy from them and toss it in the garbage? That seemed so wasteful. At the same time, we work so hard to educate them about healthy choices and why it’s important to choose foods that nourish their growing bodies that it just doesn’t align for us to feast on a basket of candies made up from artificial ingredients, flavorings, food dyes and other ingredients which have a harmful effect. My husband and I came up with an idea! We decided together, on a new tradition. From now on, we would donate the candy to our troops overseas, but we wouldn’t force the kids to do it – we would give them the opportunity to want to do it!
You may have heard of people sending care packages overseas to our troops. I did a little research and was excited to discover Operation Gratitude. When Halloween candy is sent to them, it’s included in care packages sent overseas to American troops. You simply fill out their online donation form, and then receive an email with further instruction on how to ship your package. In 2018 alone, over 264,000 care packages were sent! We decided to go for it… but how would we get the kids on board?
Here’s the deal, while Halloween candy offers nothing in the way of health, we don’t want to deny them trying or eating things they see other kids eating. We also don’t want to say, “hey, you just had all this fun collecting as much candy as you could and now we expect you to give it all away!” This is where some good ol’ fashioned bribery and deal-making come into play.
Every year, leading up to Halloween, our kids anticipate this deal and say “I think this year I’m going to keep my candy.” Yet every year, after trick or treating, when they dump all their candy out to sort and we discuss the choices – they ALWAYS go for the money and making someone else’s day. It’s a great opportunity as parents to discuss the importance of giving back and making others feel cared for and thought of. A big part of the fun, is making personalized letters from the kids, to add to the care package – they love doing this part, and were so excited to receive thank you letters for their candy!
Once they choose the option to donate, sorting becomes a fun task of deciding which pieces of candy they will keep for themselves. If they have some full-size candy bars, they can choose 3 total, if they are choosing fun size candy packages, they can choose 5 total. Figure out a number you’re comfortable with that suits your childs age. When the girls were toddlers, I would tell the they can choose 3 fun size candy packages, and it’s just evolved over time and with their age. I want it to be fair for them, but also a chance for them to consider giving to others instead of focusing solely on their own wants and needs. We began with $5 per child in the beginning, and are now up to $20, but the number can be anything you feel comfortable with.
I never really had brussel sprouts growing up… they weren’t a staple vegetable in my childhood home like broccoli, asparagus, green beans or salad. Admittedly, my first exciting experience with brussel sprouts was when they became a trendy, foodie thing at restaurants quite a few years ago – all crispy and browned because they were cooked in tons of oil and OH. SO. DELICIOUS. But could I make them healthier?
I began to take notice of the gorgeous stalks of brussel sprouts found seasonally at Trader Joes, and so I began experimenting at home.
The first thing I wanted to do, was to capture that savory, smokey flavor of restaurant brussel sprouts recipes, without adding bacon. Why no bacon? There is sufficient evidence that bacon and other processed meats (whether organic or not) do cause cancer – meaning they are in fact, considered a carcinogen. We avoid eating processed meats in our home, and I’ve found a better alternative to achieve some of that flavor! I always keep alderwood smoked sea salt on hand, for recipes I want to add a smokey bacon flavor to. This salt is smoked on alderwood at low temperatures (rather than more risky, hot smoking temperatures) making far less of the compound (polycyclic aromatic hydrocarbons) linked to cancer. Used in combination with caramelizing onions, results in a delicious sweet and savory, mouthwatering taste that pairs perfectly with browned brussel sprouts!
If this is truly you’re first time making brussel sprouts or buying them on the stalk, you’re wondering “what do I do with this huge branch of brussels attached to it!?” Begin by simply plucking the brussel sprouts off of the stalk (oddly satisfying!) and placing them onto a cutting board.
Grab a sharp knife and trim the woody end (the part that was stuck to the stalk) off. Now slice the sprout in half, right down the middle through the end you just trimmed. If the sprouts are small, this is where you can stop. If they are larger than a quarter, I like to quarter them for more thorough browning.
One crucial thing I learned about cooking brussel sprouts at home: do NOT overcook them! Overcooked brussel sprouts are on nobody’s wish list – they taste terrible. Sorry, it’s true. As soon as they turn bright green, you should start keeping an eye on them, because that’s an indication to stop cooking soon. So is it possible to cook them to the point of browning them, without OVER-cooking them? Totally!
Heat the cooking pan for about 5 minutes to get it nice and hot before adding the oil. If you add the oil before or during the heating, you risk your oil smoking. Why is it bad for oil to smoke? Not only does it lose nutritional value and make your food taste bad, but it’s also toxic to your body, generating tons of harmful free radicals you’ll breathe and ingest. When the oil smokes, it undergoes a chemical change which results in cancer-causing compounds – who wants to bother with that?
Heat your pan first, then add the oil, giving it a swirl, just as you’re about to add the sliced onion. Stir the sliced onion every few minutes, until they turn translucent. Add the sprouts, stirring well to make sure they’re evenly coated, and cover the pan. The way you achieve that toasty browned effect without tons of oil or overcooking, is by leaving the sprouts undisturbed at this point. 5 minutes later, turn the heat off, give them one more stir and cover again for an additional 3 minutes. Voila!
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There’s just something about the calendar saying “October 1” and the leaves changing color on the tree, that makes me crave healthy, Creamy White Bean Chili.
We are having a super hot fall season here in Atlanta, and I swear I overheard my sweaters and boots crying in my closet today… out of patience, waiting for their big moment! When I make this white bean chili, at least I can pretend it’s fall. My husband keeps the air conditioning so cold in this house, I throw on my sweatshirt, imagine fall scenes, and cozy up with this hot bowl – haha!
I actually first began experimenting with this recipe about 7 years ago, when we moved from Texas to Michigan, and had real fall weather. We were hosting a Halloween party at our home, for our kids and their friends and this creamy white bean chili is such a crowd pleaser, that both the parents and kids loved it. The chili is so flavorful, but personally, I think the fun is in choosing toppings! I love to set up a “toppings bar” for the kids to pick and choose what they want to put in their bowl and they love this freedom to elevate their chili on their own!
I have made this creamy white bean chili both with chicken and with only white beans as the protein. For a plant-based or meatless meal, beans are a great way to add essential protein, fiber and minerals (like iron) into your meal. To make this white bean chili vegan, simply leave our the chicken, double the beans and swap chicken stock or a quality vegetable stock (I prefer to use brands that don’t add flavoring).
If plant-based is just not your thing, or you’re craving chicken, both white meat and dark meat work well in this recipe.
The easiest, and healthiest way to thicken white bean chili is to puree half of the bean mixture. Sounds too simple, but it’s true! The white beans in the chili become really creamy on their own with a simple immersion blender, or by scooping half the beans and some broth into a food processor. This results in a creamy, thicker chili without compromising flavor or adding unnecessary ingredients.
White beans are beans that are white and have a mild taste. There are actually tons of different kinds of white beans! I’ll tell you what kinds of beans are considered white beans and how to know what kind of white bean is best for chili. As always, I want to remind you that beans and legumes are hard for the body to digest, and by soaking dried beans overnight and then allowing them to sprout before using (it’s super easy, and fun, I promise!) they won’t bother your stomach and will be even more nutritious than how they started out!
Which kind of white bean should be used to make white bean chili? I love using whatever I have on hand, and I’m always switching it up! The great news is, you can use any of the white beans I listed below, to make white bean chili. White beans are all mild tasting, with a slightly nutty flavor but you’ll be particularly impressed with the unique flavor of one of them!
These beans can also be called “large white beans,” and have a mild, nutty flavor. Great northern beans are rich in vitamin B (including folate) and are a good source of zinc and calcium.
White kidney beans are also called “cannellini beans” and are the highest protein white bean available. Also a great source of the B vitamin folate, as well as iron, these creamy beans are fat-free!
The smallest white bean is the navy bean. Although small, it is actually highest in fiber! These beans also get creamy when cooked, making them easy to puree into chili. Navy beans are a great source of magnesium and folate.
Get ready to have your mind blown: marrow beans taste similar to smokey bacon! With a meaty, creamy texture, these beans also work really well for chili.
These are technically considered a red bean, but they are more white in color and become really creamy when cooked. A bean that is creamy, is perfect for pureeing into a chili! These mild-flavored beans have a slightly nutty flavor and are rich in protein, fiber and iron.
* When you click on product links, I earn a small commission from qualifying purchases, at no cost to you *
* When you purchase qualifying items via product links, I earn a small commission at no cost to you *
You can’t have Mexican food without a trio of bell peppers. Ok fine, you totally can, but I love fajitas and fajitas include bell peppers so I’m including them in my taco night. Plus, this is a great way to add veggies to your tortilla! The bell peppers get nice and sweet when you pan sear and sauté them with a little oil, so go ahead and let them brown a little, but be careful not to burn and create carcinogens in your food.
The guacamole necessary in this recipe is chunky and gets a touch of sweetness from the tomatoes I use and tartness from plenty of lime juice. As far as tortillas, when I want to keep things totally clean and healthy, I usually reach for these delicious and thin tortillas (hint: find them for much less at Whole Foods), but for this recipe I went for the homemade flour tortillas sold at Trader Joes.
I know you’re going to love these vegan Chili Lime White Bean Tacos with Guacamole because even my kids go for seconds 🙂
Preheat oven to 400 degrees.
Heat a cast iron skillet over medium heat for 5 minutes.
Add onion and 2 tablespoons of oil to the hot skillet and stir a few times, for 7 minutes.
Grease a sheetpan with a little bit of coconut oil. Place the jalapenos (whole) on the pan and place into the oven for 10 minutes, flipping halfway through to brown on all sides.
Reduce the heat on the cast iron skillet to medium-low and add the sliced garlic, cooking for an additional 4 minutes.
Add the beans to the skillet, along with all of the seasonings and stir well. Allow to cook for 15 minutes, stirring every now and then.
Make one recipe of Big Little Bites guacamole
Move the bean mixture to a dish and cover to keep warm.
Raise the heat on the skillet to medium and swirl in the remaining 2 tablespoons of olive oil. Immediately add the sliced bell peppers with 1/8 tsp of real salt and cook until softening and just browning on the edges.
Remove jalapenos from the oven, and turn the temperature down to 200 degrees.
Gently peel and throw away the skins from the jalapenos. Place the jalapenos on a small serving dish.
Warm tortillas of choice in the 200 degree oven for 5-10 minutes.
To assemble the tacos, layer a tablespoon of guacamole, a heaping large spoonful of bean mixture and sliced bell pepper. Garnish with chopped cilantro to serve.
It’s September and kids are heading back to school. I’ve got you covered, with my back to school grocery shopping favorites from Costco. This post is not sponsored or affiliated with Costco, these are simply my favorite choice snacks and foods, based on my personal, strict standards of choosing healthy, nutritious, organic and non-GMO, whole food based snacks while avoiding natural and artificial flavors as much as possible. While Costco has really amped up their game in providing more organic choices, not everything has clean ingredients, and I’m hoping to help you sort through all of the temptations and go right for the good stuff! In case you are not a member of Costco, I have linked some items from my list for you to purchase through Amazon instead. I would like to point out that Amazon prices can’t compete with Costco’s member pricing and will be higher in most cases, but the Prime delivery option or lack of Costco membership, may make it more convenient for you. Also, whenever you purchase an item I’ve linked to, I receive a tiny commission at no cost to you.
Packing school lunches is actually relatively new for me, and I’m always on the hunt for healthy, nutritious and easy ideas. For the first few years of our childrens’ education, I homeschooled them. My husbands job kept him away so frequently, that for the first 10 years of marriage, we saw him an average of 3 random days a month and homeschool gave us flexibility to spend that time with him. That’s a whole other conversation! For now, I am drawing from my experience transitioning from eating home-cooked, real food meals right out of our fridge to preparing meals ahead of time for packing school lunches. I have to admit, I quickly came to understand how it’s so easy for one to resort to processed and packaged grab-and-go items for school lunches! It sure takes a lot of time and effort, on top of whatever else is happening in your day, to pack a nutritious school lunch. I want to help you accomplish packing healthier school lunches, while mom-lifing a busy schedule!
Packing a healthy school lunch is important because children need so much more nourishment than the typical American “kid food” diet provides (I’m looking at you: cereals, breads, processed snacks!) Their bodies and brains are accomplishing the bulk of growth and development in the preschool and elementary school years, and we need to provide the nutrients necessary to support that.
Healthy eating in the home, and in school lunch boxes, is an opportunity to teach kids healthy eating habits they can carry through adulthood.
Let me help you with some school snack ideas straight out of Costco, and tips on how to craft a nutrient-dense, balanced school lunch whether you’re in a rush, or have more time to spare.
Let’s talk about the anatomy of a healthy, balanced meal for optimal child development! If kids are not getting certain fundamental nutrients in their daily diet, there is risk of delayed physical development, cognitive brain development and performance, deficiencies and cognitive and behavioral disturbances. Honestly, there are plenty of “kids food” snacks that our kids can completely do without because they serve no nutritional purpose. So how do we find snacks and foods they’ll eat, that are healthy for them? If you’re not already stocking the foods below in your pantry, it may take your family some time to make the full transition, and that’s ok! If you stick with it and repeatedly introduce your family members to new foods, encouraging them to take two bites before deciding whether they like it or not – eventually they may realize they enjoy them! Either way, it’s never too late to incorporate healthy habits and be a role model in your family. If you’re struggling with picky eaters who turn their nose up at the sight of vegetables, fruit, or anything that’s not processed, one of the first steps I always recommend is to involve kids in grocery shopping and cooking.
A super easy way to make them feel ownership over the food they eat, and educate them about healthy choices at the same time, is to let them be in charge of choosing the fruit and/or vegetable you’ll be eating for the next meal. On your next trip to the grocery store, walk around the produce department together and “discover” new things they may have never noticed. Who knows, maybe there’s a fruit or vegetable you’ve never heard of either! The kids and I love making an adventure out of this, and googling recipes and cooking methods for the new vegetable or fruit, when we get home.
The next step is to have them help cook! One of my daughters LOVES salad, and is always game to make the dinner salad each night. Another daughter of mine, does not enjoy salad – however – when I put her in charge of making it, guess what? She is excited to eat it! That is a simple little psychology trick, all relating to “ownership” and “pride” for their choices and creations, to get them excited about trying new fruits and vegetables.
Still having trouble convincing your littles to try a bite? Check out my friend Allison over at ‘Lil Pinkies Up! She has a super helpful “picky to persuadable method” and a “politeness policy” that are great tools and tricks to implement in your own home.
Getting back to the meat and potatoes here (see how I did that?) There are essential real food nutrients we need to make sure to introduce children to, and include in their meals on a regular basis: proteins, healthy fats, carbohydrates, vitamin A, folic acid, iodine, choline, iron and zinc.
The list below details some choices for each nutrient category, that you can mix and match. You’re going to notice a pattern and find many foods cross categories! You may also notice I’ve left out fortified foods, because I believe in making conscious decisions to obtain nutrients from natural, real food choices for the healthiest way of life.
Dairy also doesn’t make it on my list. Animal milk and it’s products are the top source for saturated fat in the American diet and are inflammatory foods in the body. Dairy has been linked to heart disease, diabetes, Alzheimers and certain types of cancer. Did you know that we are the only mammal to drink another mammals breast milk? You can read more about that, and how to build strong bones without it, in a future post I’m working on.
Beans, legumes, nuts, seeds and grains are mentioned often in this list, and in order to absorb the nutrients from them, I highly recommend sprouting them before consumption. It’s easy and fun, and you can learn how here.
Do you have a large family like we do, or are you just trying to buy in bulk, to save trips to the grocery store and make life easier? Either way, check out these healthy, clean foods I buy on the regular at Costco. Costco has come so far with their organic choices, as well as providing more healthy food options, and I can’t wait to share my shopping list with you!
Perfect pair for an anytime-snack, combining protein, fiber and carbohydrates. This hummus is made only with chickpeas, water, sesame tahini, sunflower oil, lemon juice, garlic, sea salt and cumin – pretty identical to how I make it homemade! Yay!
Organic nut, seed and dried fruit mix in individual portioned packets, with no added flavors or sugar. Good for your heart, and for your brain, providing protein, healthy fats and antioxidants.
It’s tough to find dark chocolate without soy lechitin or flavoring added! The ingredients in these organic, non-GMO premium belgian dark chocolate nuggets are just real food: Organic Dark Chocolate, Organic Coconut, Organic Pumpkin Seeds, Organic Sunflower Seeds, Organic Coconut Flour, Organic Cane Sugar, Organic Brown Rice Syrup, Organic Chia Seeds and Sea Salt.
Organic dark chocolate snack made with pumpkin seeds, sunflower seeds, buckwheat, goji berries, almonds and quinoa. While the majority of chocolate on the market is made with the unhealthy emulsifier, soy lechitin, this is another chocolate snack that is made with real ingredients: Dark chocolate (unsweetened chocolate, cane sugar, cocoa butter, vanilla powder), Sliced Almonds, Sunflower Seeds, Quinoa, Buckwheat, Puffed rice, Pumpkin Seeds (pepitas), Dried Goji Berries and Salt. These chocolate thins are so good, they are the first to go!
Eating sprouted foods is so incredibly healthy – the nutrition is amped up and they are easier to digest! Pumpkin seeds are so nutritious in and of themselves, being rich in iron, magnesium and zinc.
Pecans, almonds, walnuts, sunflower seeds, honey, coconut, cinnamon and sea salt all combine to make a breakfast or snack food rich in protein and healthy fats without grain and gluten. Switch up school morning breakfast by swapping this in, over traditional, processed cereals full of sugar and additives. When you don’t have time to make my favorite granola, serve this granola over dairy-free yogurt or mixed in with a little plant milk.
Organic and non-GMO kale chips are a perfect savory snack when you’re craving something crunchy and salty but are striving to avoid processed crackers. Kale chips are packed with antioxidants, vitamin B and are one of the best food sources for vitamin K.
Crispy, salty roasted seaweed snacks are a superior alternative to veggie straws, potato chips and pretzels. Seaweed is LOADED with nutrients that are so beneficial to your growing child: protein, fiber, good-for-you carbohydrates, iron, iodine minerals, and vitamins A, B, C and E. Thanks to all of those nutrients and the fact that it’s rich in antioxidants, seaweed also can protect the body from oxidative stress, reduce inflammation, help fight bad fats in our bodies, reduce the chance for type 2 diabetes and help improve thyroid function. If you have a child that enjoys sushi, they are pretty much guaranteed to love this snack.
These super clean granola bars have only 10 ingredients in them – and they are all real foods! It’s super unusual to find granola, energy or protein bars that don’t have additives, flavoring and soy, so we love buying these gluten-free bars made with almonds, pecans, maple syrup, organic honey, unsweetened coconut, pumpkin seeds, organic unrefined coconut oil, cinnamon, sea salt and vanilla extract.
Skinny Pop is an all natural, non-GMO popcorn made with just sunflower oil and salt. Popcorn is a healthy snack as long as it’s not made using tons of oil. Popcorn is low-calorie, high in fiber, contains free radical fighting antioxidants and is a good source of magnesium, phosphorous, zinc and manganese. I love that this packaged food isn’t made with canola oil, a major GMO (genetically-modified) crop in our country. The rapeseed plant, where canola oil comes from is genetically-modified to make it more tolerant to herbicide and to improve its oil quality. Canola oil is also heavily processed. Sunflower seed oil and canola oil have a lot of omega 6 fatty acids, which cause inflammation in the body, so I wouldn’t suggest cooking with them on a regular basis, but the small amount of sunflower oil in popcorn would be fine. Unfortunately, due to how many refined foods are consumed in America, most of us are already pushing boundaries with omega 6 fatty acids and not getting enough omega 3 fatty acids.
For much the same reason I prefer almond flour over traditional flour, these crackers are a healthier choice. These crackers are actually a blend of almond flour, sunflower seeds and flax seeds, increasing their nutrient profile to include vitamin E, iron and phosphorous. Do your kids love crackers to snack on? The best part about this choice, is the simple, real-food ingredient label: Nut and Seed Flour Blend (Almonds, Sunflower Seeds, Flax Seeds), Tapioca, Cassava, Organic Sunflower Oil, Sea Salt, Organic Onion, Organic Garlic, Rosemary Extract (For Freshness). That’s it!
There is no better packaged granola snack on the market, then Made Good! In fact, I won’t purchase any other brand, due to the high sugar content or unwanted ingredients added to it. Check out this organic, gluten free, non-GMO granola snack that contains the nutrients in one full serving of vegetables from six different sources! 20 individually packaged, pre-portioned snacks in different flavors, come in a large bag and are great for a grab-and-go snack. For those sensitive to allergens, it’s important to know that MadeGood produces their granola in a facility free from the most common kinds of allergens; peanut, tree nut, soy, dairy, egg, fish, shellfish, gluten, and sesame. Also noteworthy,these granola clusters contain vitamins A, C, D, E and B6.
Grapes are consistently on the dirty dozen list, and raisins are consistently a favorite snack among kids. Since raisins are in fact dried grapes, the bulk organic raisins from Costco are my go-to for toddlers and kids to snack on! Although raisins are simply dried grapes, they contain three times the antioxidant capacity because their compounds are concentrated when they dry. Unfortunately, the sugars also get concentrated, so limiting the quantity consumed by kids, becomes important in terms of health.
Serving up 6g of protein and 910 mg of omega-3 ALA’s per serving, with zero added sugars – you can’t go wrong with this super nutritious spread! Elevate your PBJ game with cashews, almonds, brazil nuts, flax seeds, chia seeds, hazelnuts, pumpkin seeds and celtic sea salt. No added flavors, oils, sugars or preservatives – now that’s a win! Also be on the lookout for organic peanut butter and creamy almond butter at fantastic prices!
I notice at Costco, you may not always find the same brand or type of one thing you buy on a regular basis. Jam is a perfect example! Costco is always switching up the brand and flavor they carry, but I’m always able to find organic, and enjoy the change up. I strive to only buy organic jam, because common jam and jelly fruits like berries, cherries and grapes, are usually on the Dirty Dozen list.
A handful of almonds provides 6g of protein, 4 g of fiber, vitamin E, magnesium and calcium. Almonds are a plant protein rich in healthy fats and important protective antioxidants. Consumed in moderation, almonds are an excellent, healthy snack that reduces hunger and cravings. Almonds are great for reducing cholesterol, preventing heart disease, supporting healthy brain function and controlling blood sugar.
I love that this applesauce is unsweetened, meaning no sugar has been added. This box contains 24 pouches that are easy to throw in a lunch bag or for an on-the-go after school snack on the way to activities. Applesauce contains fiber and vitamin C, while remaining low in calories. Applesauce, even unsweetened, can pack a lot of sugar per serving so keep that in mind when including it as part of a balanced meal.
Obviously, since this is fresh fruit, it won’t always be available and in season – but at back to school time, get these 2 pound containers at super low prices while they’re hot! Strawberries contain the most vitamin C of any berry! I always choose organic, because berries are typically on the dirty dozen list, and you can’t beat Costco’s bulk pricing.
I love stashing organic berries in the freezer, to mix into oatmeal or top granola with! These also work great for school lunch boxes, because they are still cold by lunch time but soft enough to eat. Berries are low in calories and provide tons of antioxidants, vitamins (especially vitamin C) and minerals.
I always look for these organic mixed vegetable medleys, to use in my favorite fried rice recipe, and the kids love it in their school lunch! I simply steam 2 C in 1/4 C water with a 1 tbsp of olive oil or butter and a sprinkle of real salt. If I have extra time, I add a clove of minced garlic and 1 tsp of curry while it’s steaming – the kids love the subtle flavor this imparts!
Add extra vegetables to your kids school lunch, without the hassle of washing and trimming heads of broccoli. Broccoli florets come in multiple portioned packets within this larger bag, and you simply cut one open, drop them into a steamer basket in a pot with 1/3 C of boiling water and steam for 5 minutes.
I love buying fresh green beans in bulk at Costco. I divide this large bag, and use half at a time. One half of this bag makes enough green beans for a family dinner plus leftovers to stick in lunch boxes. Steamed plain and sprinkled with a little real salt and a sprinkle of olive oil, green beans make a great finger food for toddlers and kids alike. Green beans are a low-glycemic food that’s high in antioxidants, and a good source of vitamins A, C and K, calcium, magnesium and phosphorous.
Everyone loves pasta, so why not make it count? Traditional pasta leaves much to be desired in the way of nutrients making it empty carbohydrates. Alternatively, this chickpea flour pasta is loaded with 25 grams of protein, 13 grams of fiber and 30% fewer net carbs while remaining low on the glycemic index. Since the calories are nutritious, this pasta won’t leave you feeling hungry shortly afterwards. Chickpea pasta is an excellent swap for traditional pasta in your favorite recipes!
Us parents, we can appreciate the fun that chia seeds offered in the 80’s ! Reintroduced in modern times, as a superfood – we now enjoy chia seeds as a delicious, vegan, naturally gelatinous pudding recipe, homemade jam and more! These little seeds are bursting with health benefits including omega 3 fatty acids, fiber, protein, calcium, phosphorous and zinc. A 1/2 c of chia seeds can produce enough chia seed pudding to feed our family of 6 for breakfast, and just 2 tablespoons of these seeds pack 4 grams of protein, 11 grams of fiber and 18% of the recommended amount of calcium! I love buying these chia seeds in bulk at Costco, because I get more for the money, and use them to make chia seed pudding for breakfast the night before a school morning. I load it up with fresh or frozen berries and the kids can scoop it themselves into bowls the next morning.
I love that these sun-ripened mangoes are unsulphered. Many dried fruits are sulphured in order to preserve them longer, kill bacteria and lighten the color to make them more “attractive.” I personally prefer avoiding added ingredients whenever necessary and don’t need our mangoes sulphured just so they look a different color. I also like that unsulphured mangoes are naturally sweeter than their sulphured counterparts. Sulfites can be particularly unhealthy for those battling asthma, creating breathing problems, and some may even be allergic to it. Dried mango is a high-fiber snack and is great to pack into lunch boxes as an alternative to raisins. If you’re concerned you won’t eat them fast enough (I find that an impossible problem, personally! Haha!) you can simply store them in your freezer or refrigerator to extend their life.
I don’t consider Lara Bars to be a protein bar, I actually consider them to be an alternative to fruit since one bar can have 17 grams of sugar in it. Be aware of this when packing school lunch, and be sure to make it the only sweet included that day. That being said, what I love about Lara Bars is the super simple list of real food ingredients. For example, my favorite flavor, peanut butter chocolate chip, contains only dates, peanuts, chocolate chips and sea salt! That’s it! The range of flavors is extensive, but I stick with the reasonably priced bulk box from Costco, which comes with the peanut butter chocolate chip and chocolate chip cookie dough (nut-free). When I’m signed up to bring snack to one of the girls softball games or girl scout troop meetings, this is a go -to!
One cup of cooked quinoa boasts over 8 grams of protein and 5 grams of fiber. Quinoa is an ancient grain that’s not totally a grain (it’s a pseudo cereal!) but considered a whole grain nutritionally speaking, and is a great source of phosphorous, folate, magnesium and manganese. Confused yet? Compared to other grains you may cook for your family, quinoa is high in antioxidants, healthy fatty acids and is naturally gluten-free. I love switching this into our lunch or dinner rotation in place of rice once in a while.
I was so excited when Costco began carrying organic chicken in their refrigerated section! Bulk organic chicken at low prices, means I can feed my family chicken that hasn’t been raised on feed laced with toxic pesticides. I try to make extra-big dinners intentionally, so that I can use leftovers to build school lunches.
Also exciting! Costco carries organic ground beef in bulk, which means no hormones, no antibiotics and organic feed. These are great for making dinner, but I’ve also used a pound just to whip up some burgers or meatballs to pack in school lunches the night before.
Oh how I love Costco organic eggs!!! Anyone else go through eggs at lightening speed in their home? Even with a child who has a severe egg allergy, we still seem to go through eggs super fast, and I really appreciate Costco’s bulk package of 2 dozen. Choosing the organic egg label over just cage-free, free range or natural, is the only way to ensure a clean, non-toxic food for your family and you can read more about what all of those labels really mean, here.
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