2 #MOMLIFE Kid-Friendly Program Hey Mommas, I know what its like trying to get healthy and get your family on board. I have attached some recipes here for your munchkins and an example menu plan ( you do not have to follow this for your kids its just an idea). As well as you do not need to make all this food these are some examples and recipes to get your kids eating healthy and that way if you eat their food if wont hinder your results. Be patient with this it will take a bit of time but i promise the more consistent you are with making them eat this kind of food the more their taste buds will change to crave healthy food. For any questions visit FAQ section on the website and if your answer is not there. Message
3 Blueberry Zucchini Breakfast Cookies Banana Coconut Granola Blueberry Zucchini Breakfast Cookies Lucky Green Smoothie Lucky Green Smoothie Simple Banana Pancakes Simple Banana Pancakes Celery with Sunﬂower Seed Butter Celery with Sunﬂower Seed Butter Hummus Dippers Slow Cooker Energy Bars Slow Cooker Energy Bars Yogurt & Berries Yogurt & Berries Apple Slices & Hummus Apple Slices & Hummus Hard Boiled Eggs Herbed Chicken Tenders with Honey Dijon Deli Snack Box Hard Boiled Eggs Deli Snack Box Turkey Hummus Sandwich Turkey Hummus Sandwich Green Smoothie Mufﬁns Green Smoothie Mufﬁns Green Smoothie Mufﬁns Green Smoothie Mufﬁns Green Smoothie Mufﬁns Carrots & Guacamole Carrots & Guacamole Herbed Chicken Tenders with Honey Dijon Classic Tacos Penne with Bursted Cherry Tomato Sauce Penne with Bursted Cherry Tomato Sauce Slow Cooker Spaghetti Squash & Meatballs Slow Cooker Spaghetti Squash & Meatballs Mango Coconut Popsicles Mango Coconut Popsicles Mango Coconut Popsicles Warm Apples with Cinnamon Warm Apples with Cinnamon Pear Pear
4 Apple Avocado Banana Blueberries Lime Pear Maple Syrup Black Pepper Chia Seeds Cinnamon Cumin Garlic Powder Ground Flax Seed Hemp Seeds Italian Seasoning Onion Powder Oregano Pumpkin Seeds Sea Salt Sea Salt & Black Pepper Frozen Berries Frozen Mango Baby Spinach Basil Leaves Carrot Celery Cherry Tomatoes Garlic Green Lettuce Mixed Greens Spaghetti Squash Tomato Yellow Bell Pepper Zucchini Chickpea Pasta Crushed Tomatoes Organic Coconut Milk Quinoa Whole Grain Crackers Baking Powder Brown Rice Flour Dried Unsweetened Cranberries Nutritional Yeast Oat Flour Oats Pitted Dates Raw Honey Unsweetened Coconut Flakes Cheddar Cheese Chicken Breast Corn Tortilla Extra Lean Ground Beef Extra Lean Ground Turkey Hummus Organic Bread Sliced Turkey Breast Turkey Breast Avocado Oil Coconut Oil Dijon Mustard Extra Virgin Olive Oil Sunflower Seed Butter Tahini Egg Plain Greek Yogurt Unsweetened Almond Milk Vanilla Protein Powder Water
5 Blueberry Zucchini Breakfast Cookies 45 minutes Banana Egg (large, room temperature) Coconut Oil (melted) Maple Syrup Zucchini (small, shredded) Oat Flour Oats (quick or traditional) Baking Powder Hemp Seeds Ground Flax Seed Blueberries (fresh or frozen) Preheat the oven to 350F. Line a baking sheet with parchment paper. In a bowl, mash the banana using the back of a fork. Then whisk in the egg, coconut oil, maple syrup and zucchini. In a separate bowl, mix together the oat flour, oats, baking powder, hemp seeds and flax. Add to the wet mixture until thoroughly combined. Gently fold in the blueberries. Scoop the batter onto the baking sheet, making cookies of about 4 to 5 inches wide. Bake for 35 to 40 minutes or until golden brown. Enjoy! One serving is equal to one cookie. Refrigerate in an airtight container up to 3 to 5 days. Enjoy cold, reheat in the microwave or bake in the oven if you prefer it a bit crispier. Bake in a muffin tin for about the same time, or a mini-muffin tray for about 20 to 25 minutes. Use grated carrot instead. Use butter instead. Use spelt flour or all-purpose flour (gluten-free optional) instead.
6 Banana Coconut Granola 1 hour 15 minutes Oats (rolled or old fashioned) Unsweetened Coconut Flakes Pumpkin Seeds Cinnamon Sea Salt Banana (ripe, mashed) Coconut Oil (melted) Preheat oven to 300F. In a large bowl, combine the oats, coconut flakes, pumpkin seeds, cinnamon and sea salt. Add the mashed banana and coconut oil into the bowl with the oat mixture. Use a spoon to stir until all is very well combined. The mixture should be evenly coated. Spread mixture in an even layer on a large baking sheet. Press down slightly and place in oven. Bake for minutes, checking and tossing every 15 minutes. Break up large clusters as necessary. Once the granola is evenly browned and no longer feels damp, remove from oven. As it cools it will crisp up even more, so do not overbake. Once cooled, store in an airtight container at room temperature for up to one week. Or store in the freezer for a few months. Yogurt, oatmeal, parfaits, almond milk and/or fresh fruit.
7 Lucky Green Smoothie 10 minutes Frozen Mango Lime (juiced) Baby Spinach (packed) Ground Flax Seed Hemp Seeds Water Throw all ingredients into a blender. Blend well until smooth. Divide into glasses and enjoy! Add frozen pineapple or banana instead. Add a scoop of your favourite clean protein powder.
8 Simple Banana Pancakes 20 minutes Banana (ripe) Egg Coconut Oil In a bowl, mash the bananas very well until quite smooth. Add the eggs and beat gently with a fork for about 30 seconds. Heat coconut oil in a skillet over medium heat. Add 1/4 cup of the batter at a time to form pancakes, cooking for about 1-2 minutes per side. Serve with a sprinkle of cinnamon or a drizzle of maple syrup if desired. Add blueberries or chocolate chips into the batter.
9 Celery with Sunflower Seed Butter 5 minutes Celery (sliced into sticks) Sunflower Seed Butter Spread sunflower seed butter across celery sticks (about 1 tbsp per celery stalk). Happy munching! Use cucumber instead
10 Hummus Dippers 15 minutes Yellow Bell Pepper Carrot Celery Hummus Slice your pepper, carrot and celery into sticks. Line up 4 small mason jars (we like to use size 250 ml). Fill the bottom of each with ¼ cup hummus. Then place the veggie sticks into the hummus so that they are standing vertically. Seal the jar and place in the fridge until ready to eat. Make your own hummus! Check out our Sweet Potato Hummus or Green Pea Hummus recipes. Substitute in different veggies like cucumber or zucchini.
11 Slow Cooker Energy Bars 4 hours Egg Coconut Oil Tahini Maple Syrup Unsweetened Almond Milk Cinnamon Sea Salt Quinoa (dry) Dried Unsweetened Cranberries Pumpkin Seeds Unsweetened Coconut Flakes Chia Seeds Line the bottom of your slow cooker with parchment paper. Do this by tracing the shape of the slow cooker onto parchment, cutting it out and placing it into the bottom of the slow cooker. Brush the parchment with coconut oil. In a medium sized mixing bowl, combine the tahini and maple syrup. Whisk together until smooth. Add in the almond milk, cinnamon and salt. Continue to whisk until well combined. Whisk in the eggs until combined, then stir in quinoa, cranberries, pumpkin seeds, coconut, and chia seeds. Pour the mixture into your slow cooker and cook on low setting for 3.5 hours. Run a knife around the outside perimeter of the slow cooker bowl. Carefully, turn the bowl over onto a large plate to release the bars. Place plate into the refrigerator to cool completely before cutting into individual bars. Enjoy! Store in an airtight container in the freezer up to 6 months.
12 Yogurt & Berries 5 minutes Plain Greek Yogurt Frozen Berries (thawed) Divide yogurt into glasses or bowls. Top with thawed frozen fruit. (Do the reverse if you like the fruit on the bottom.) Enjoy! Use a dairy-free yogurt like coconut, almond or cashew. Use any type of fresh fruit instead.
13 Apple Slices & Hummus 5 minutes Apple Hummus Slice apples and cut out the core. Serve with hummus for dipping. Enjoy! Use pear slices instead.
14 Hard Boiled Eggs 15 minutes Egg Place eggs in a saucepan and cover with water. Bring to a boil over high heat. Once boiling, turn off the heat but keep the saucepan on the hot burner. Cover and let sit for 10 to 12 minutes. Strain the water and fill the saucepan with cold water. Let the eggs sit until cool enough to handle. Peel and enjoy! Refrigerate in a covered container with the shell on for up to 7 days. Add salt to the water while boiling.
15 Deli Snack Box 5 minutes Pumpkin Seeds Whole Grain Crackers Cherry Tomatoes Cheddar Cheese (cubed or sliced) Sliced Turkey Breast Egg (hard boiled) Place pumpkin seeds in a small container, and wrap the turkey slices into rolls. Assemble all ingredients into a storage container and refrigerate until ready to eat. Refrigerate up to 3 days. Swap any ingredient out for chickpeas, assorted beans, baked chicken, deli meat, or our Marinated Baked Tofu recipe instead.
16 Turkey Hummus Sandwich 5 minutes Organic Bread (or gluten-free) Turkey Breast (cooked) Hummus Dijon Mustard Mixed Greens Lightly toast the bread. Spread one slice of the bread with hummus and mustard. Layer on the turkey and mixed greens. Place the second slice of bread over top. Slice and enjoy! Use chicken breast instead. Use smashed chickpeas instead of turkey.
17 Green Smoothie Muffins 25 minutes Coconut Oil Baby Spinach Banana (ripe) Vanilla Protein Powder Pitted Dates Unsweetened Almond Milk Egg Oats (rolled) Baking Powder Preheat your oven to 350F and line a muffin tin with liners. Brush the liners with coconut oil or use silicone cups to prevent the muffins from sticking. In your blender, combine the baby spinach, bananas, protein powder, dates, and milk. Blend until smooth, then add the eggs, oats, and baking powder. Blend again until a batter is formed. Scoop the muffin batter into the cups. Bake for 18 to 20 minutes, or until a toothpick inserted into the middle of a muffin comes out clean. Let cool and enjoy! This recipe was developed and tested with a plantbased protein powder. If using a different type of protein powder, results may vary. or more. Store in an airtight container in the fridge for 4 days, or freeze for two months After blending, stir in chocolate chips, fresh berries, walnuts, or anything else you like to add to banana muffins!
18 Carrots & Guacamole 5 minutes Carrot (medium) Avocado Lime (juiced) Sea Salt (or more to taste) Peel and slice carrots into sticks. Peel and pit the avocado. Mash the flesh in a small bowl with lime juice and salt. Dip the carrots into the guac & enjoy! Add chili flakes, salsa and/or chopped cilantro to the guacamole.
19 Herbed Chicken Tenders with Honey Dijon 40 minutes Chicken Breast (skinless, boneless, sliced into strips) Avocado Oil (divided) Oats (quick) Italian Seasoning Sea Salt Carrot (medium, peeled and sliced into fries) Dijon Mustard Raw Honey Preheat oven to 400 degrees F and line two baking sheets with parchment paper. Brush chicken strips with half of the avocado oil. Combine the oats, Italian seasoning, and sea salt and spread over a small plate. Press both sides of the chicken strips into the oat/spice mixture to coat, then lay on baking sheet. Toss the carrot sticks in remaining avocado oil. Spread across the other baking sheet. Place both pans in the oven and bake for 30 minutes, flipping the chicken and tossing the carrot fries halfway through. Meanwhile, combine the Dijon and raw honey in a small bowl to make the sauce. Mix well and set aside. To serve, divide the chicken tenders and carrot fries between plates and serve with honey Dijon dipping sauce. Enjoy! Place rolled oats in your blender or food processor. Pulse a few times to break them up. Use tofu strips instead of chicken. Keeps well in the fridge up to 3 days.
20 Classic Tacos 25 minutes Corn Tortilla Avocado Oil Extra Lean Ground Beef Onion Powder Garlic Powder Sea Salt Cumin Green Lettuce (small, finely chopped) Tomato (medium, diced) Prepare tortillas according to instructions on the package. Heat a large skillet over medium heat. Add the avocado oil and the beef, stirring to break it up as it cooks. Add the onion powder, garlic powder, salt and cumin to the pan. Once the beef is cooked through, remove from heat. Add the ground beef, lettuce and tomatoes to the center of each tortilla. Fold in half and enjoy immediately. One serving is equal to two tacos. Keep all ingredients refrigerated separately. Refrigerate ground beef in an airtight container up to 2 to 3 days. Add shredded cheese, avocado, salsa, plain Greek yogurt, olives, red onions, cilantro or roasted corn. Use ground turkey, chicken, pork or lamb instead. Use lentils instead of ground meat.
21 Penne with Bursted Cherry Tomato Sauce 30 minutes Chickpea Pasta (dry) Extra Virgin Olive Oil Cherry Tomatoes Garlic (cloves, minced) Sea Salt & Black Pepper (to taste) Basil Leaves (chopped) Nutritional Yeast Cook pasta according to the directions on the package. Run under cold water once cooked to prevent from over cooking. In a large sauce pan, heat olive oil over medium-high heat. Add tomatoes, garlic, salt and pepper. Stir occasionally and cook until all the tomatoes have bursted, about minutes. Toss pasta with the chopped basil and divide onto plates. Top each serving with the tomato sauce and nutritional yeast. Enjoy! Use any other high-fibre, high-protein pasta such as lentil or black bean pasta. If using brown rice, quinoa, or regular whole grain pasta, add in extra protein like chicken or, chickpeas, hemp seeds. Use parmesan or omit completely.
22 Slow Cooker Spaghetti Squash & Meatballs 4 hours Extra Lean Ground Turkey Brown Rice Flour Egg (whisked) Extra Virgin Olive Oil (divided) Oregano (divided) Crushed Tomatoes Sea Salt (divided) Black Pepper (divided) Spaghetti Squash (medium) In a large mixing bowl, combine the extra lean ground turkey, brown rice flour, egg, half of the olive oil and half of the oregano. Mix well. Use your clean hands to roll the turkey mixture into small meatballs, about the size of golf balls. Set on a plate. In the bottom of your slow cooker, add the remaining olive oil and oregano. Add in the crushed tomatoes, sea salt and black pepper. Mix well and then submerge your turkey meatballs into the sauce. Very carefully cut your spaghetti squash in half lengthwise, and scoop out the seeds. Place it flesh-side up in the tomato sauce. No need to submerge it in the sauce. (Note: If the spaghetti squash is too big to fit into the slow cooker, cut it into quarters.) Set your slow cooker on low for 6 hours or on high for 4 hours. Before you are ready to eat, use tongs to lift the spaghetti squash out of the slow cooker. Use a fork to scrape out the flesh into a sieve/strainer (or onto a layer of paper towel) and let the excess fluid drain off. Divide the spaghetti squash between plates and top with meatballs and tomato sauce. Enjoy! Use any type of ground meat. Sprinkle with parmesan cheese.
23 Mango Coconut Popsicles 40 minutes Frozen Mango Organic Coconut Milk (divided) Blend mango and 3/4 of the coconut milk in a food processor or blender until smooth. Roughly scoop mango puree into 3oz. paper cups. Spoon remaining coconut milk into each cup to fill in the gaps around the mango. This will create a swirl effect when frozen. Insert popsicle sticks in the middle. Place in freezer for 4 hours or until completely frozen. Use almond milk or cashew milk instead.
24 Warm Apples with Cinnamon 10 minutes Coconut Oil Apple (cored and sliced) Cinnamon In a pan, melt coconut oil over medium heat. Add apple slices and sauté until soft, about 5-8 minutes. Sprinkle cinnamon over top and stir to coat evenly. Divide into bowls and enjoy! Our banana ice cream, Paleo Granola or on top of oatmeal. Use pears.
25 Pear 5 minutes Pear Cut pear in half lengthwise. Cut each half in half again and use a knife to remove the core. Place all pieces in a bowl and enjoy!
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1 2 W E L L E S L E Y S T W E S T. T O R O N T O O N 4 1 6-9 2 0-2 7 2 2 F I L L I N G, E N E R G I Z I N G & H E A L T H Y BREAKFAST IDEAS R E C O M M E N D E D B Y D R. K A T E M C L A I R D N D banana