- 1 cup blueberries fresh or frozen
- 1 tbsp honey
- 1 each ripe banana diced
- 1 5.3 ounce container non-fat vanilla yogurt
In a blender, blend up blueberries and honey. Pour in bowl and set aside.
In a separate bowl, combine banana and yogurt. Mix well.
Pour yogurt mixture into popsicle containers, filling up 1/3. Layer blueberry mixture and yogurt, leaving ¼ inch at the top of container. Place popsicle stick holder in and repeat until all compartments are filled.
Freezer until firm. When ready to eat, run warm water over outer container and carefully pull out popsicle. ENJOY!
Nutrition facts per serving: 65 calories, 14g CHO, 0 g fat, 3 g PRO, 1 g fiber, 10g sugar
April 17th marks the celebration of Healthy Kids Day, a day focused on improving the fitness and nutrient habits of our children. Proper nutrition throughout childhood and adolescence helps to promote optimal growth and development while fighting against future disease. A well balanced diet can do everything from boost your child’s energy level and mood to even improve academic performance. However, many of our children are falling short of their nutrition goals each and every day.
The average youth in the United States fails to meet the recommendations to consume 2 ½ to 6 ½ cups of fruits and vegetables each day. In addition, they fall short of reaching the recommendation to consume a minimum of 2-3 ounces of whole grains daily. Unfortunately, empty calories from added sugars and fats contribute 40% of daily calories for those from 2-18 years old. The majority of these empty calories come from source such as sweetened beverages, pizza, and desserts. If your child is a bit of a junk food junkie, it may seem like a never-ending struggle to improve their overall nutrition, but it doesn’t have to be so hard. With a few tweaks, your child can still enjoy their favorite foods with a healthy twist to help them meet their daily nutrient goals. To celebrate Healthy Kids Day, we took five kid-friendly classics and gave them a makeover that will leave parents rejoicing while little taste buds stay satisfied.
Stuffed Grilled Cheese
A childhood classic, the traditional grilled cheese sandwich contains a large amount of refined carbohydrates from the white bread and lacks beneficial nutrients such as fiber and antioxidants. To ramp up the health benefits while still providing a sandwich your kids will love, swap the white bread for a Flatout 5 Grain Flax Foldit which provides 7 grams of fiber as well as an excellent source of omega-3 fatty acids. Then, mix in your vegetable with the cheese for a nutrient-powered sandwich you can feel good serving!
1/3 cup cheddar cheese, shredded
¼ cup frozen kale, chopped and thawed
Bring a skillet over medium heat and grease lightly with cooking spray. Place Flatout 5 Grain Flax Foldit into the pan and top with kale and cheese. Fold over and cook until cheese has melted. Flip the sandwich to ensure the bread is toasted on both sides. Serve warm. Makes 1 serving.
Calories: 250 Carbohydrates: 17gm Fiber: 8gm Sugar: 1gm Protein: 17gm Fat: 14.5gm Saturated Fat: 8gm Trans Fat: 0gm Cholesterol: 39mg Sodium: 597mg
Whole Grain PB&J Pinwheels
A staple in the childhood lunchbox, the classic peanut butter and jelly sandwich appeals to tastebuds, but the added sugar in the jelly and peanut butter along with the refined carbohydrates in the bread provide less than ideal nutrition. Instead, put a new spin on the old favorite by creating an incredibly fun, tasty, and nutrition-packed pinwheel.
4 teaspoons natural peanut butter
1 Tbs no sugar added jelly
Using a pizza cutter, slice the flatbread into six long, even strips. Spread the peanut butter evenly over three of the long strips and then spread the jelly over the remaining strips. Place one jelly covered strip on top of a peanut butter covered strip (jelly side facing up). Slowly roll the strips into pinwheels and secure the end with a small smear of peanut butter to prevent the pinwheel from unraveling. Repeat with the remaining strips to create three pinwheels. Serve and enjoy!
Calories: 263 Carbohydrates: 32gm Fiber: 9gm Sugar: 9gm Protein: 16gm Fat: 12gm Saturated Fat: 3gm Trans Fat: 0gm Cholesterol: 0mg Sodium: 279mg
Family Friendly Chips & Dip
Chips and dips are often a snack time favorite, but depending on your chip choice, they can be high in saturated fat, sodium, and refined flours. So why not make your chips healthier while getting your children in on the action? You can create your own delicious chips as a family that are not only fun to make, but are good for you as well.
Olive oil spray
A pinch of pepper
A pinch of salt
Preheat oven to 300 F. Using a pizza cutter, slice the flatbread into chip-sized pieces. Place chips onto a lined baked sheet (you can line with parchment paper or foil). Spray evenly with olive oil spray. Season lightly with salt and pepper. Bake for 10 minutes or until crispy. Serve warm or at room temperature with a side of fresh salsa. Makes 2 servings.
Nutrition Facts (per serving)
Calories: 144 Carbohydrates: 18gm Fiber: 10gm Sugar: 0gm Protein: 12gm Fat: 3gm Saturated Fat: 0gm
Trans Fat: 0gm Cholesterol: 0mg Sodium: 373mg
Who doesn’t love a sweet and creamy cannoli? Sure they taste great, but the traditional version is packed full of added sugars and saturated fat. This delicious alternative substitutes pastry dough for a whole grain Flatbread Foldit and replaced the sugar packed filling with a Greek yogurt and ricotta cheese mixture that tastes just like the real thing. This dessert is so delicious you are sure to want seconds and since it’s so nutritious, that isn’t a bad thing!
½ cup lowfat vanilla Greek yogurt
½ cup part skim ricotta cheese
¼ cup mini dark chocolate chips
1 Tbs sugar
Preheat oven to 300 F. Slice Flatout Foldits in half at the narrowest part to make two even, circular pieces. Roll each piece to create a cannoli shell. Place the rolled pieces onto a baking sheet lined with parchment paper. Spray each shell with cooking spray, sprinkle with sugar, and bake for 10 minutes. As shells are baking, mix together ricotta cheese, Greek yogurt, and 1/8 cup mini chocolate chips. Place mixture into a pastry bag or a small plastic bag and refrigerate until ready to use.
Melt the remaining chocolate chips in a small bowl in the microwave. Once shells have finished baking, dip the ends of each shell into the melted chocolate and place back onto parchment paper to allow chocolate to harden. Once chocolate has hardened, pipe the yogurt/cheese mixture into each shell. Chill and enjoy! Makes 8 servings.
Nutrition Facts (per serving)
Calories: 94 Carbohydrates: 13gm Fiber: 3.5gm Sugar: 5gm Protein: 8gm Fat: 3.5 gm Saturated Fat: 1gm Trans Fat: 0gm Cholesterol: 5mg Sodium: 206mg
We All Scream for ‘Nutritious’ Ice Cream!
Ice cream sandwiches tend to be staples of childhood, but enjoying these sugar packed desserts too often can be damaging to long term health. Instead, let your child get in on the action by creating this delicious and nutritious alternative that is sure to become a summertime favorite!
2 Tbs + 1 teaspoon mini dark chocolate chips
½ cup low fat vanilla Greek yogurt
Cut the Flatout Foldit as it’s most narrow part to make two even pieces and place onto a sheet of wax paper. Place two tablespoons of the mini dark chocolate chips in a small bowl and microwave at 30 second intervals until melted. Spread the melted chocolate evenly over each Flatout Foldit piece until the surface has been covered. Place the pieces in the refrigerator and allow chocolate to harden. Once the chocolate has hardened, remove from the refrigerator. Spread ½ cup of vanilla Greek yogurt evenly over the top of one chocolate covered piece. Sprinkle the remaining one teaspoon of mini chocolate chips on top of the yogurt. Place the remaining chocolate covered Flatout Foldit on top of the yogurt, with the chocolate side facing up. Place sandwich into freezer and allow yogurt to harden. Once yogurt has frozen, slice the sandwich in half and serve. Makes 2 servings.
Nutrition Facts (per serving)
Calories: 159 Carbohydrates: 22gm Fiber: 3.5gm Sugar: 12gm Protein: 9gm Fat: 6 gm Saturated Fat: 2.5gm Trans Fat: 0gm Cholesterol: 0mg Sodium: 197mg
Disclosure: This post has been sponsored by Flatout Flatbread.
A few weeks ago I was shopping at the grocery store with Joey in tow. He just loves grocery shopping, especially the produce section. He gets so excited when he sees a fruit or vegetable he loves that he typically starts cheering for them, which makes for quite a scene. But this day grocery shopping was a bit different. Few things are more concerning to a dietitian mom then to hear her not-even-two-year old yell out ‘DONUT’ at the top of his lungs as we passed by the bakery section. In a perfect world, he would have not yet ever eaten a donut, much less know them by name so well he could spot them a mile away.
Sure, there’s nothing wrong with an occasional splurge on any food, healthy or not. But there has been a pattern lately on the weekends when I work that Joey gets a special ‘surprise’ from daddy- a sprinkled donut of course. And so now, he’s beginning to request them whenever he seems them. I am not planning on banning donuts from him (he pretty much only eats the frosting right now), but I would like to provide a healthier alternative he likes just as much. So that’s when I set out to create a donut look-a-like that packs in fiber, protein, and healthy fats.
Now, I don’t have a donut maker (I don’t even have a donut pan), so I simple made this as a mug cake and cut a hole in the middle. You could make this recipe two ways- in the oven or in the microwave. The recipe itself creates one very large donut or you can easily make two smaller donuts. I haven’t tried it yet, but I think using this recipe in a muffin tin to make mini donuts might be the best tasting option. The microwave option, which is super fast, makes a moister donut whereas baking gives a crispier texture. To me (and Joey), the frosting is the best part, so either cooking method makes us happy. If you want to get fancy, you can also top it with sprinkles (I was out of these after the holidays, but will add those next time).
The frosting is made from a new product I just discovered that I have to tell you – I am SO excited about. It’s called D’ Naturals Protein Infused Almond Fluffbutter. I had seen some recipes using this online and thought I needed to try it. I found it in all places at my local Harmon’s (where as we were looking for this, Joey saw a display of cotton balls, assumed they wwere marshmallows, and started yelling ‘eat, eat!’ – you can now see why I am looking for healthy sweet alternatives for him!). So as you can see from the photo below, he was VERY happy to dig into his healthy donut today 🙂
High Protein Donut with Chocolate Frosting
One large mug, coated with cooking spray
- ¼ cup oat flour
- 2 Tbs rolled oats
- ¼ cup mashed banana
- ¼ tsp baking powder
- 1 tsp cocoa powder
- pinch of salt
- 1/3 cup plain lowfat Greek yogurt
- 1 tsp sugar
1 Tbs D’ Naturals Protein Infused Almond Fluffbutter
Mix together dry ingredients and fold in mashed banana and Greek yogurt to create dough. Place dough in greased mug and microwave on high for 60-90 seconds or until cooked throughout (you could also place in a muffin pan or donut tray and bake at 350 F for 10-12 minutes). Allow to cool then plate and cut out center hole to form a donut. Spread almond fluffbutter over donut and serve. Makes 2 servings.
Nutrition Facts (per serving)
188 calories, 21 gm Carbs, 2 gm Fiber, 9gm Protein, 3.5gm Fat
Me & my little chef whipping up a batch of our favorite breakfast cookies!
The holidays are one of my favorite times of year, but I have to admit, I could live without seeing yet another Christmas cookie. Don’t get me wrong – I love them! But that’s the problem. Everywhere I turn, there’s a sugar cookie, a frosted cookie, a chocolate chip cookie …. you get the picture. And all of those cookies can be hard to resist. And my little man has been becoming quite the cookie monster as well. So what’s a mom to do? Improvise! There’s no need to say ‘no’ to all cookies, instead just make healthy ones that taste just as good J So that’s what I set out to do. After a little trial and error, I was able to create these super easy high protein banana chocolate chip cookies that contain absolutely no added sugar! Since these cookies are packed full of whole grains, fruit, and protein, they can even be eaten as a healthy addition to breakfast or any meal where you need a bit of a sweet fix.
High Protein Banana Chocolate Chip Breakfast Cookie Recipe
- 1 large banana, mashed
- ¾ cup low fat Greek yogurt, vanilla
- 1 egg
- 1 cup oat flour
- ¼ tsp vanilla
- 1 tsp baking powder
- ¼ tsp salt
- ½ cup dark chocolate chips
Preheat oven to 400 F and line a cookie sheet with parchment paper. In a large bowl, mash large banana and add in Greek yogurt; mix well. Whisk egg and add to liquid ingredients. Fold in dry ingredients (everything but the chocolate chips) and mix well. Add in chocolate chips and mix until evening distributed.
Scoop dough by the tablespoon onto lined cookie sheets.
Bake for 15-18 minutes until edges are light brown. Serve warm or cooled and store leftovers in refrigerator.
Makes 18 servings
Nutrition Facts (per serving)
64 calories 9gm carbs 3gm protein 1.5gm fat