Citrus Pancakes

Cooking in the kitchen with our children is beneficial on soooo many levels. Not only are they learning a plethora of skills, but the bonding time just can’t be beat.

This morning Hayden and I decided to get creative in the kitchen and explore some new ingredients. His request: homemade pancakes from scratch. My request: let’s make them snazzy!

I’m always excited when Hayden shows interest in helping me whip up something new, because it opens the door for tons of experiential learning time. I always try to teach him basic cooking skills, while also leaving room for him to make suggestions and participate as an equal member. It is amazing how much I learn when I allow this space to exist. Today for example!

I was using my imagination to see how many nutrient dense ingredients I could pack into one pancake recipe, (which if you’ve seen my other recipes, you know is A LOT), when Hayden suggested we add an orange. At first I kind of chuckled but then I started thinking, “Wow I bet that would taste really good!”

The result:

🍊 Citrus Pancakes🍊

An energy boosting, immunity pumping, strength building, delicious, nutritious start to your day…and omg are the yummy!

Even cooler then that, Hayden felt so proud of his ability to contribute to our new breakfast recipe!

Try these babies out and let us know what you think.

INGREDIENTS:

  • 1 1/2 cups all purpose flour
  • 3 1/2 tsp baking powder
  • 1 tsp salt
  • 1 TBL spoon coconut sugar
  • 2 TBL spoons chia seed
  • 2 TBL spoons Maca powder
  • 2 TBL spoons hemp seed
  • 1 tsp cinnamon
  • 1 tsp nut meg
  • 1 tsp imitation vanilla
  • 1 TBLS freshly squeezed orange (about 1/4 orange, squeezed)
  • 1 tsp orange zest
  • 1 1/4 cups milk
  • 1 large egg
  • 3 TBL spoons melted butter

Find our super food recommendations used in this recipe here:

http://thrv.me/rFyaFZ

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DIRECTIONS:

combine all dry ingredients into a bowl until integrated.

-add liquid ingredients and mix until smooth.

– pour 1/4 cup of batter onto buttered

medium hot griddle (325 degrees).

– cook until lightly browned on one side (3-5 minutes)

-flip and cook until batter has cooked through.

-Serve immediately 🥞

ENJOY AND STAY CRUNCHY!

Immunity Boost Soup

When it comes to flu season, I’m always looking for ways to boost my families immune system. The easiest way for me, is through our diet.

Preparing healthy meals packed with immune boosting ingredients, is a sure way to fight off viruses we may come into contact with as were out and about.

Sometimes I’ll even challenge myself to see how many super, immune boosting ingredients I can get into one dish.

Today I’m sharing one of my family’s favorites:

Immunity Boost Soup

INGREDIENTS:

2 TBL Olive oil

2 cups Shiitake mushrooms (chopped)

1/2 Yellow Onion (chopped)

2-3 cloves Garlic (diced)

Sweet potatoes (cubed)

2 tsp Fresh Ginger (minced)

1/4 cup Miso paste

1 cup Spinach

1 cup Carrots (chopped)

Greek yogurt (dollop garnish on top)

1 tsp Green onion (garnish on top)

DIRECTIONS:

1. Soak mushrooms in 6 cups of water for 30mins to 1hour. Remove mushrooms and place water to the side.

2. Dice mushrooms and place in large pot with olive oil over medium heat for 2-3 mins.

3. Add onion and cook for 2-3 mins.

4. Add remaining ingredients and cook for 4-5 minutes.

5. Add water and cover pot. Let simmer for 25-30 mins.

6. Serve with Greek yogurt and green onions as garnish.


-Enjoy and Stay Crunchy-

10 Habits for Raising Kind and Well Adjusted Children

Y’all have to read this amazing blog posts from mother.ly.com

If you’re already doing these things, GREAT! If not, think about one step you could take today to incorporate one or more of these practices. 

I always remind myself and other budding parents to think about how we would want to be approached if we were to do something harmful or hurtful to another. I know I for one do not enjoy being shamed, blamed, or berated… and I never seem to learn much from it either (but maybe that’s just me). It tends to result in me going into fight, flight, or freeze (typically freeze), experience increased heart rate, irregular breathing patterns, and fear of the individual approaching me in this way. This in turn makes me feel horrible in my mind, body, and soul. So when I think about how to approach difficult situations with my wee one, I have to ask the question, “Is that how I want him to feel?” The answer is, Absolutely Not! 

I want him to feel safe, comfortable, and confident in his ability to learn, grow, and live in a way that is balanced and productive for his developing mind, body, and soul. 

We are all human, and all deserve to be treated with equal kindness and care. I think the 10 habits shared in this article are a great way to get there!

Like, share, and feel the love ❤️.

#onlykindnessmatters #crunchygranolamom #mindbodysoul #holisticparenting

 10 Habits for Raising Kind and Well Adjusted Children: https://www.mother.ly/child/10-ways-to-shape-a-kind-well-adjusted-child#close

Tuna Salad Sandwhich

This weeks Delicious Nutricious Recipe: 

Mama Harper’s Tuna Salad Sanwhich

One of my families favorite super foods is tuna. Tuna is awesome because it is a lean protein packed to the gills with B vitamin. But what has nutritionists and scientists really excited about tuna is the omega-3 fatty acids it contains. 

Omega-3s have been linked to a ton of health benefits to include warding off depression and cognitive decline, reducing inflammation, and decreasing the risk of heart disease. The evidence is so good that the American Heart Association recommends we eat fish rich in omega-3 fatty acids (like tuna) twice a week.

Worried About Mercury Mamas? 

Tuna being a large ocean fish, can accumulate mercury in its flesh. According to the FDA, most people are not affected by the low levels of mercury in most seafood, but sensitive populations like pregnant women and children should limit eating fresh caught tuna to one serving, or six ounces per week. 

Canned tuna however, has even lower levels of mercury, and is advised for pregnant women and children to eat as much as 12 ounces per week! Yay! 

So pack in those nutrients by incorporating this recipe into your weekly meal time regimen. 

Mama Harper’s Tuna Salad Sanwhich Recipe:


*Tip- I usually make a double or triple batch and keep in the fridge for easy tuna access through out the week. 

Ingredients:

  • 2 cans Solid White Albacore Tuna in water
  • 2 celery stocks
  • 1 apple
  • 1 large dill pickle OR 2Tbl spoons relish 
  • 1/2 cup cherry tomatoes 
  • 1/2 cup sliced almonds 
  • 1tbl spoon chia seed
  • 1tsp salt
  • 1tsp pepper
  • 1/4 cup extra virgin olive oil OR lite mayonnaise 
  • 2 slices Dave’s Killer Organic Bread

Directions:

  • Drain tuna and place in large mixing bowl
  • Chop celery into 1/4 inch pieces
  • Chop apple into small cubes
  • Mince dill pickle or use dill relish
  • Halve cherry tomatoes
  • Mix ALL ingredients together with tuna in large mixing bowl
  • Spoon tuna onto bread
  • Garnish with fresh romain lettuce 
  • Enjoy and be healthy!

          *LIKE-SHARE-SUBSCRIBE*

Sources:

1. Ross A. Modern nutrition in health and disease (11th ed.). 2014. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins.  

2. Kaur N, Chugh V, Gupta AK. Essential fatty acids as functional components of foods – a review. J Food Sci Techno. 2014 Oct;51(10):2289-303.  

3. U.S. Department of Health and Human Services. US Food and Drug Administration Website. Washington DC. What You Need To Know About Mercury in Tuna

4. Persons, J. G., Amman, E. M., Coryell W. H., Espeland, M. A., Harris, W. S., (2014). Omega 3 fatty acid biomarkers and subsequent  depressive symptoms. International Journal of Geriatric Psychiatry, 29(7), 747-757.

Very Berry Smoothy

Would you believe me if I told you I could offer a recipe that would get your little ones to eat spinach and kale for breakfast 😳? 

We’ll get ready to be mystified! This super easy, super quick recipe includes your probiotics, antioxidants, Omega 3s, protein, calcium, potassium and more… plus it’s GREAT for all stages: pregnant and nursing mothers, introducing solids (can be frozen into trays as well), picky toddlers, and moms and dads looking for that extra boost 😊! #getthatextraboost

Here it is:

 The Very Berry Smoothy!


Ingredients:

1 cup kale

1 cup spinach

1 cup frozen mixed berries

1 banana

I cup Greek yogurt 

1 scoop Superseed Blend by Nutiva (for purchase at Costco)

1/2 cup warm water OR apple juice

Directions:

  • Add ingredients to blender.
  • Blend on high until smooth

And there you have it, a super yummy and extremely healthy breakfast that will have your kids tantruming for more!!! 

My son requests this for breakfast almost daily, and it brings me GREAT JOY to serve it to him 😊! 

Power Pancake Recipe

These pancakes hit the mark and check every box moms are looking for. Packed with flax, chia, hemp, coconut, and almonds. They contain 1600 mg of Alpha Linolenic Acid (an Omega 3 fatty acid), 12% of our daily fiber, and my favorite part… contain absolutely no refined sugar. Hayden loved that they were in the shape of a heart and ate every last crumb!
SHARE-LIKE-AND SPREAD THE HEALTH

#healthyhappykiddos

#mindbodyandsoul

#crunchygranolamom


Here’s the recipe: 
3/4 Wheat flour

1 scoop superseed blend by Nutiva (for purchase at Costco)

1/4 cup sliced almonds 

2tbl spoons baking powder

1tbl spoon honey

1/2tsp salt

1 large egg

3/4 cup milk

2tbl spoons butter

Coconut oil for cooking in the pan

Directions:

  • Mix all ingredients in large mixing bowl
  • Heat pan or griddle over medium heat
  • Coat pan with coconut oil
  • Pour 1/4 cup batter into pan and cook until first side is golden brown or top begins to bubble. Flip and cook other side until golden brown! It only takes about 30 seconds to 1 minute for second side. Adjust heat if necissary and wipe clean with paper towel in between batches. Reapply coconut oil. 
  • ENJOY!