Yogurt cream fruit salad

So we have made this a few times and the kids beg for it after wondering when we are having it again and it is so incredibly easy.

We use plain greek yogurt ( its thicker) and cool whip. Stir it around and add any frozen or fresh fruit.. THATS IT. the ratio of yogurt to cool whip is approx 50/50 so it is super easy to figure out the portions. We have used every fruit from mangos, and peaches and strawberries to blueberries, pineapple , blackberries, kiwi and raspberries. We usually have 2-3 fruits in the bowl at a time. The plain yogurt has very little sugar so its much healthier. Greek yogurt is also high in protein as well. The coolwhip is the unhealthier part but its better than having flavoured yogurt with sugar and cool whip together with sugar. The whip also gives the dish a sightlier lighter texture too. If you wish aswell you can also add jam into the yogurt if you find it to bitter. add some spoonfulls and give it a stir. That dish includes all the good stuff for kids

Greek Yogurt Nutiriton (plain),

*B12: 43% of the Daily Value (DV)

• Riboflavin (B2): 35% of the DV

• Pantothenic acid (B5): 19% of the DV

• Vitamin A: 20% of the DV

• Calcium: 18% of the DV

• Phosphorus: 22% of the DV

• Potassium: 6% of the DV

• Zinc: 11% of the DV

• Selenium: 45% of the DV

Vitamin C, A , E, K, B depending on the fruits.

Santa's favourite Oatmeal Cranberry Christmas Cookies!

Who doesn’t love to bake during the holidays?! Ok.. I know a few people who dont. But if you do, here is a great fun healthy cookie you can offer Santa on that special night or make with your kids and enjoy with the whole family! This is from www.superhealthykids.com plenty more recipes are on this great website! Feel free to leave out the cranberries and sub raisins, almonds or omit it all if the kids wont eat them.

Here is the recipe:

Ingredients

• 1 1/4 cup – oats, dry

• 1/4 cup – oats, quick-cooking, dry

• 1 teaspoon – cinnamon

• 1/4 teaspoon – salt

• 1 teaspoon – vanilla extract

• 1 large – egg

• 1/4 cup packed – brown sugar

• 1/2 cup – coconut oil

• 1/2 cup – cranberries, dried

• 1/3 cup chips – white chocolate chips

• 2 teaspoon – coconut oil

Directions

1. Take 3/4 cup of old fashioned oats and turn it into oat flour by zipping it in a blender or food processor.  Add to bowl with oats, quick oats, cinnamon, salt, vanilla, egg (at room temperature), brown sugar and melted coconut oil.  Stir until combined.

2. Add cranberries and stir again.

3. Let chill in the fridge for 30 minutes.  This solidifies the coconut oil and makes the dough thick enough to scoop.

4. Preheat the oven to 375 degrees and make small dough balls and place on cookie sheets.  Slightly flatten your dough balls so they don't bake too tall!  Bake for 7-9 minutes.

5. Let cool.

6. Using a double boiler or the microwave, combine white chocolate chips and coconut oil.  Stir until smooth and then dip cookies and add sprinkles!

Summer time fun time ! ( If done responsibly)

As we all know, summer is just around the corner. Children spend A LOT of time outside. That can be alot of fun, but only if we take the proper precautions. Please take precautions so your child will be comfortable all summer long! 

Some of the problems that often happen during summer are related to sun burn and heat stroke . We provide sunscreen for the children and apply it every day in the summer. UV rays are already at a high of 6 (which means its high). 

UV 6-7 (High) 

• Protection required - UVdamages the skin and can cause sunburn.
• Reduce time in the sun between 11 a.m. and 3 p.m. and take full precaution by seeking shade, covering up exposed skin, wearing a hat and sunglasses, and applying sunscreen.

UV 8-10 (Very High) 

• Extra precaution required - unprotected skin will be damaged and can burn quickly.
• Avoid the sun between 11 a.m. and 3 p.m. and seek shade, cover up, and wear a hat, sunglasses and sunscreen.

Children have sensitive skin, and can burn much faster than an adult and get heat stroke much quicker too.  PLEASE make sure you have a hat on your child when outside at home or at daycare and make sure water is accessible to them at all times as well as if playing outside, choose places that have shaded areas, whether it may be a canopy or a tree or a building. 

Winter blues food

Feeling down in the winter? Worried about eating healthy to keep your figure? Want your kids to eat healthy? Most of you answered yes. Here are some simple easy, very nutritious foods that will not only nourish your child's brain and your own, but can boost your mood too! (all of this information is from The Food Network and can be found here http://www.foodnetwork.ca/healthy-eating/photos/mood-boosting-foods-beat-winter-blues/#!applepie-oatmeal

Oats

Oats are very high in fiber and can reduce blood sugar levels in your blood until noon if you have them at breakfast. They also have a chemical called Selenium that is actually an instant mood booseter! Steel Cut oats and large flake are the most healthy options. 

Dark Chocolate

70% or higher dark chocolate can release endorphines into your brain which make you think more positively and have a more pleasant demeanor. 1 square (not the entire bar) or a mug of hot cocoa (not regular hot choc with milk chocolate) is all you need! It is also an antioxidant which helps prevent oxidization of cells which can damage them. Dark chocolate has more benefits from this than other foods, even fruits like berries. It also improves blood flow! 

Quinoa 

Quinoa contains a range of B vitamins, and, when in low supply, can impeded production of serotonin. This multitalented grain-like seed also delivers complex carbohydrates for even more mood-boosting action.

Salmon

Salmon has been proven to help to help support healthy brain chemistry. That also helps iron out unhappiness and symptoms of depression. It is also high in omega fats that are very healthy body fats. Great source of protein. Having this twice a week is a great mood boosting lean food option. 

Eggs

Eggs are great any time of day. Even for dinner, Its lean and easily taken in by the body and doesn't weigh you down. It also is high in protean and vitamin D. 1-2 eggs is sufficient any way you like them cooked! 

I hope you all go out and look up some recipes with these great tasty nutritious foods. Your body will thank you!

Fall Food Kids Love!

Tis the season we start seeing those large squash and autumn harvest veggies piling into stores. There are a fair amount of people that have no idea what to do with them! Here's some things we have done in the past that surprisingly most of the kids actually eat!

butternut squash soup.

Its easier than you think. All you do is cut the squash length wise in half..scoop the seeds out and place in a oven and bake at 350 degrees in a baking dish with water ( 1-2C so it doesnt dry out) for an hour and a half. Remove the dish and scoop out the flesh of the squash once cooled a bit. scoop into blender, add 4C vegetable broth , clove garlic (depending how much garlic you like add or take away), pinch nutmeg, tbsp butter, blend and enjoy! This soup is very versatile so you can add any spice you wish to make it taste the way you want. You can use cream to thicken aswell if you feel fit to. 

Spaghetti Squash ideas:

So Spaghetti squash is very versatile. You can eat it literally like spaghetti. Bake it (pretty much the same way as the above recipe) but you remove the strands of squash with a fork until it has all come out. Add butter, pepper, cheese and chow down! OR make meatballs and have it with sauce! another great idea is frying it after it is baked to make bacon and onion fritters! mmmmmm! Here is what to do:

After baked and all the flesh scraped out, when it is cool enough to do so, take strong paper towel and wring out the squash until no more water is in them. Careful not to drop the squash in the sink if the towel breaks. All you do is mix the squash with beaten eggs, bacon, onions, grated parm cheese and a bit of flour. Scoop small pancake size portions onto skillet with and fry each side until cooked! add sour cream on top and green onion for special taste!! 

spaghetti squash

butternut squash soup

squash fritters

butternut squash baked

Brain Food

One of the most important things you can do for your child is provide a healthy lunch and snack option for them while they are away at school. Certain foods fuel the brain and actually help children's brain grow, focus and stay productive. Many lunch items we come across tend to be high in sugar, low in nutrients and full of empty calories that don't help children develop. Here are some very easy items that you can use to stock up lunch kits that are easy to find, healthy and will actually benefit your child. Doing it home made is also easy less expensive and will last you longer!  Foods to avoid (even though are more convenient) are noodle packets (EXTREMELY high sodium), processed lunch meat, chewy fruit snacks etc. Those items have very little nutritional value to them and extremely high amounts of sodium or sugar. Something that can lead to weight gain and other health problems such as diabetes and heart disease. 

Hummus and Pretzels or crackers ( Can chick peas (mash them) and add seasoning  (salt, garlic cloves etc)

Yogurt and fruit cup

few squares of 70%or higher dark chocolate

DIY lunchables (cut up salami or ham or chicken, pair with celery or carrots and ranch dip and cheese cubes!)

Beef Jerkey

Cream Cheese and Pretzels 

Home made granola and yogurt (rolled oats, toasted pumpkin seeds, sunflower seeds, raisins, honey or b.sugar.) 

Hardboiled eggs

Cream cheese and ham wraps with spinach or lettuce (spinach much higher nutrients content)

FRUIT SMOOTHIES!! (trust me we have done this at daycare and most kids love it.. OJ, Plain yogurt, cut up or frozen fruit..any kind with banana usually.. spinach ( handfulls..they dont even notice when its blended) and honey) BLEND WELL IN BLENDER!

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Sports Drinks... The real deal.

Sport drinks vs good old plain H2O. Many parents may be misinformed about sport drinks. Advertising on TV is a major cause of the misinformation for parents.  Here are some real facts about both. 

For the average child believe it or not, water and a healthy routine of eating vegetables or fruit is more than enough to keep your child hydrated and healthy. Vegetables have natural sources of many essential vitamins and minerals that help keep your body and mind growing.

Some facts about sport drinks might surprise you. Here is a comparison between a can of Coke and Gatorade Cool Blue.

Gatorade 710ml  Coke 355ml

Calories 180                  140   

Sugar 42g (8.52 tsp)     39g (7.91 tsp)

Sodium 300mg             45mg

Carbohydrate 45g         39g

Potassium 80mg            0mg

Caffine      0mg              approx. 40mg (=half cup coffee)

If you look at the above data you will see that the only difference between Coke and Gatorade is the amount of sodium and potassium. Those are 2 minerals that can be lost due to sweat during vigorous activity. Its recommended children only consume sport drinks after at minimum one hour of activity such as sporting games, biking, hiking, running, cycling, swimming, etc. The amount of sugar for the average child is very un healthy in both products. Sugar in that amount can lead to weight gain which can cause health problems for children and adults alike.  Please choose your child's hydration methods wisely!