MARCH - National Nutrition Month!
Check out these amazing healthy snack recipes by Sheridan Mom, Molly O'Neil! Easy to make, healthy for your kids!
*These snacks have a combo of protein, fiber, and healthy fats for energy, digestion and overall health. Plus NO added sugar!
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March Into Healthy Habits & Lunch Ideas
- Eat a healthy breakfast: Kickstart your metabolism and mind while providing energy to your muscles by starting your day with a balanced breakfast.
- Stock healthy snacks made with protein, healthy fats & fiber. (see ideas below) An ideal snack consists of protein, healthy fat & fiber and little to no added sugar. Doing this will keep your blood sugar steady during the day and provide you more energy.
- Hydrate! At least 8 cups of water a day. More if you are exercising. Water calms the mind, helps all of our vital function, promotes better rest, detoxifies the body and energizes us.
- Sleep: 10 hours a night for children & teens. Getting your zzz’s keeps hunger-hormone, grehlin, at bay and helps you make healthier choices throughout the day. Your body and muscles repair & heal while you sleep.
Valentine's Day Recipes by Molly O'Neil
(Sheridan Mom)
(Sheridan Mom)
Berry Basil Blast Smoothie |
Hot Cocoa Chocolate Cherry Pudding |
This “strawberry shake” has less than 10 grams of added sugar (unlike McDonalds which can be 56 grams!) and is loaded with antioxidants and Vitamin C (berries & lemon) that may help improve blood circulation and reduce inflammation in the body. The avocado makes it creamy and loaded with energy-building healthy fat which aids in absorbing the nutrients. Sumer herb basil adds a twist and fresh vitamins.
* 1.5 cups organic frozen strawberries * 1 cup unsweetened almond milk * 1 TBL minced fresh basil and/or spinach * 1/4 ripe avocado 2 Medjool dates, pitted or 2 TBL maple syrup 1 TBL fresh squeezed lemon juice * 1 teaspoon vanilla extract * 1 tsp ground flax Directions: Place all the ingredients for the smoothie in a vitamin or blender and blend until the mixture is thick and creamy. FLAX: Full of fiber to keep you full longer, aids in digestion. Natural source of energy. High in Omega 3’s (heart healthy, anti-inflammatory & mood food) AVOCADO: Contains both soluble & insoluble fiber which aid in digestion and improve blood sugar and cholesterol levels. STRAWBERRIES: Vitamin C, fiber & antioxidants DATES: A “gentle” sweetener. Less likely to cause indigestion & bloating, compared with processed sweeteners. Fiber, Iron, Magnesium & B vitamins. 3 X potassium than bananas. Loaded with polyphenols, plant-based compounds that work as antioxidants. |
This is the easiest make ahead snack ever. enjoy the “magic” that happens overnight with the texture. Plus it’s satiates our sweets craving without refined sugars. Makes 4 servings.
* 1 ripe avocado , pitted * 1/2 cup frozen cherries * 2 TBL chia seed * 2 Tablespoons cocoa powder * 1/4 cup almond milk , or water (for nut-free) * 1 teaspoon vanilla extract * pinch of sea salt * 4 Medjool dates , pitted, OR 2 TBL pure maple syrup Directions: Place all the ingredients for the pudding in a vitamin or blender and blend until the mixture is thick and creamy. Divide between serving cups. Cover and place in fridge for at least 2 hours, if not overnight. Top with all natural whip cream, Tru Whip or Coconut whipped cream, bright berries & dash cinnamon To Make Whipped Cream:
CHIA SEED: Full of fiber to keep you full longer, aids in digestion. Natural source of energy. High in Omega 3’s (heart healthy, anti-inflammatory & mood food) AVOCADO: Contains both soluble & insoluble fiber which aid in digestion and improve blood sugar and cholesterol levels. CHERRIES: Rich in quercetin, an antioxidant that helps combat inflammation & acts as an antihistamine, Contains melatonin which helps with insomnia. DATES: A “gentle” sweetener. Less likely to cause indigestion & bloating, compared with processed sweeteners. Fiber, Iron, Magnesium & B vitamins. 3 X potassium than bananas. Loaded with polyphenols, plant-based compounds that work as antioxidants. Cacao Powder & Dark Chocolate (70% or higher): Polyphenols, flavonoids, and antioxidants to fight disease and inflammation. Low in sugar and low glycemic. |
Back to School Healthy Habits + Snack Ideas!
Our APT Food Coordinators, Molly O'Neil and Kristin Ryan have some great suggestions on how to prepare healthy snacks for your kids, fun healthy recipes and more. Be sure to reach out if you have any questions!
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A few important suggestions from Molly O'Neil, Mom of Helen (3rd Grade) and how she prepares healthy foods for her kids:
1) Eat a healthy breakfast: Kickstart your metabolism and provide energy to your muscles by starting your day with a balanced breakfast. 2) Stock healthy snacks made with protein, healthy fats & fiber. An ideal snack consists of protein, healthy fat & fiber and little to no added sugar. Doing this will keep your blood sugar steady during the day and provide you more energy. Eating a snack or mini-meal like this an hour before your workout and shortly after a workout with help you burn calories and build muscle efficiently. 3) Hydrate! At least 8 cups of water a day. More if you are exercising. Water calms the mind, helps all of our vital function, promotes better rest, detoxifies the body and energizes us. 4) Sleep: 10 hours a night for kids & teens. Getting your zzz’s keeps hunger-hormone, grehlin, at bay and helps you make healthier choices throughout the day. Your body and muscles repair & heal while you sleep. |
French Toast Egg Muffins
(Gluten Free)
This is a grab-n-go option for all. These freeze well - double the batch! Eggs & quinoa provide an excellent source of protein, chia seeds give a punch of fiber and healthy fats, and cinnamon has anti-inflammatory properties.
Makes 8 muffins. (1 serving is 2 muffins)
INGREDIENTS:
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Grain Free Pumpkin Muffins
(Gluten Free + Dairy Free + Grain Free)
Recipe by Molly O'Neil
(Sheridan Mom)
INGREDIENTS:
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