Today’s blog is from my friend Jenn Burton, a mom and Holistic Nutritionist. She has some great nutritional tips for school! Thanks Jenn!!
Oh yes is it that time of year again…….just look at social media! Many of my friends posting back to school lunches, breakfasts. Everyone starts of with such good intentions but 5 days a week can be long preparing food for little ones and yourself. My little one will be starting school next year so I am some what lucky but I do make his lunches for day care so I can feel the pain.
Here are a few tips on how to manage time and providing healthy options for you and your children:
- Smoothies – put all ingredients a night (except the frozen items). Add wonderful foods like chia, hemp, protein powders, sneak greens in. In the morning all you need to do is add the frozen fruit and or ice, blend and serve.
- Energy Balls – great for grab and go either for school snacks, before or after sport snacks. Alternatively, you can buy “Good for Me” products (school safe), they are great but a bit pricey. See the recipe below.
- Cut up veggies – cut a bunch of veggies and store in a bowl of water to keep fresh and crisp, this way you can just grab and add to lunches. Pair it with hummus and there is a great snack. The best veggies to keep in water are carrots, celery and radishes.
- Easy Breakfast – oatmeal is a great start to the day. loaded with fiber, complex carbs and protein. This will stabilize blood sugar and keep you full for a longer period of time. Helps to avoid 3pm afternoon crash. Add food such as hemp hearts, chia seeds, cinnamon, maple syrup and berries. Rolled oats cost pennies in bulk and can feed big groups of people and quick and easy to make.
- Lunches – lately I have been roasting veggies and bbq’ing chicken breasts to add to wraps or a big green salad. This makes for a quick lunch or dinner. Add greens, hummus, cheese. I buy most of my poultry from Howards Farms which are located north Newmarket/Holland Landing area. They sell a 5lb box of chicken breasts for $28.00. They also attend the Newmarket Farmer’s Market, they sell out very fast http://www.freewebs.com/howardsfarm/.
- Dinners – invent in a crock pot or an insta pot, it can be a lifesaver for those cool and busy days. You can cut up everything at night and throw it in the morning, set the time and walk away. I bought a insta pot last year and haven’t used it to it full capabilities yet but it does have great features where you can sauté right in the same pot, this has saved dishes for me! My go to’s for the insta pot are spaghetti and meatballs, fajitas, soups and stews. Another fast idea is to make taco salads, literally cook ground chicken (make your own taco sauce to avoid any sulphates and it is yummier anyways), cut up tons of veggies, greens, sour cream, avocado. Buy the yummiest taco’s from a health food store called “Casa Fiesta”. Make a big batch so everyone can take for dinner and lunches. See below for homemade taco mixture.
- 1 cup of large flake oats
- 1 cup unsweetened coconut
- 1/3 ground flaxseeds
- ½ cup nut butter or sunflower seed butter for school safe
- 1/3 maple syrup
- 1tsp vanilla
- Add in any of these yummy additions – hemp hearts, protein powder, cinnamon, chocolate chips
- Mix and roll with hands, store in fridge
Recipe courtesy of Schwartzman http://www.rachelschwartzman.com/
Homemade Taco Mixture
- 1 tbsp chili powder
- ½ tsp garlic powder
- ¼ tsp onion powder
- ¼ crushed red pepper flakes
- ½ tsp dried oregano
- ½ tsp paprika
- 1 ½ tsp ground cumin
- 1 tsp sea salt
- 1 tsp black pepper
- Mixed together all ingredients. When using the spice mix, use about 2 tbsp per pound of meat. Brown your meet and drain fat. Sprinkle with seasoning and add 1/3 cup (may vary) of water. Simmer until water is absorbed.
Recipe courtesy of Family Fresh Meals
Look for my next blog on how to shop for your family at Costco!
~follow your bliss~