Sweet Potato Mini Muffins

wpid-img_20150226_155944.jpgI’m so excited to share another “Toddler Approved” recipe with you! Once in a while, I like to give L.B. a little treat to enjoy but preferably something that is not loaded with sugar or additives i.e. (packaged snacks). These sweet potato mini muffins are perfectly sized for little hands and the ingredients used are very simple & healthy.

Ingredients:

  • 1 tbsp of Butter (soften)
  • 2 Farm Fresh Eggs
  • 1 cup of Puree Sweet Potatoes
  • 1 cup of Whole Wheat Flour
  • 2 tsp Baking Powder
  • 1/4tsp Cinnamon
  • 1 tbsp of Organic Extra Virgin Coconut Oil

Instructions To Make Puree Sweet Potatoes:

  1. Peel & cut up a Medium Sweet potatoes
  2. Toss with 1 tbsp of Organic Extra Virgin Coconut Oil
  3. Sprinkle with 1/4 tsp of Cinnamon
  4. Bake for 25-30mins (uncovered)
  5. Remove and Let it Cool
  6. Combined Baked Sweet Potatoes with 10-12 tbsp of Organic Milk
  7. Puree until you get a smooth texture

wpid-img_20150226_073936.jpg

wpid-img_20150226_074439.jpg

wpid-img_20150226_092624.jpg

wpid-img_20150226_093052.jpg

Instructions for Baking Mini Muffins:

  1. Preheat for 350 degrees
  2. Butter 24 cup mini muffin pan
  3. Using an electric mixer on low, Whip butter for 1min. Add eggs (one at a time) and continue mixing for another minute
  4. Gently fold in Puree Sweet Potatoes
  5. In a separate bowl sift flour,baking powder & cinnamon.
  6. Add dry mixture to the wet ingredients gently combine (DO NOT OVERMIX)
  7. Bake for 10-13mins

wpid-img_20150226_094945.jpg

wpid-img_20150226_095439.jpg

I was hosting a women’s bible study group in my home today, so I didn’t get a chance to take photos of filling the pan but this was the remains of my freshly baked sweet potato mini muffins. So, I’m glad that these sugar-free muffins were adult approved too 😛

wpid-img_20150226_155858.jpg

*Quick Tip: For a mess-free way of filling the mini pan. Scoop the mixture into an icing bag and pipe the mixture into the muffin wells.

I hope you enjoyed this post! Please feel free to share…

 

 

 

 

 

Mushroom, Green Pepper & Turkey Sausage Egg Muffins

wpid-img_20150208_174440.jpgThis is an updated version of my original Spinch Egg Muffins recipe. These egg muffins are so easy to make and so healthy that we started making it on a weekly basis. However, one of my nutritional goals for this year is to cut-out processed food in my family’s diet. The original recipe was made with deli meat, which is processed. So, I decided to create an even healthier version by using silicon muffin cases (best invention ever). There is no need to grease these cups and the muffins pops right out making clean up time 10x easier and faster. Hooray !!!

Ingredients:

  1. 12 Whole Eggs
  2. 1/4 Green Pepper (minced)
  3. 4-5 Mushrooms (minced)
  4. 1 Turkey Sausage (cut into small pieces)
  5. 1/8tsp of Sea Salt
  6. Optional: 1/4 cup of shredded cheddar cheese

Instructions:

  1. Preheat oven to 350 degrees
  2. Prepare vegetables and turkey sausage.
  3. In a separate bowl, beat eggs and sea salt together.
  4. Combine vegetables, sausage and egg mixture together.
  5. Optional: Add 1/4 cup shredded cheddar cheese.
  6. Divide between silicon muffin cups.
  7. Bake for 25-27mins.

Prep: 10mins Cook: 25mins Makes: 15servings

wpid-img_20150208_161843.jpgwpid-img_20150208_162133.jpg

wpid-img_20150208_163138.jpgwpid-img_20150208_163551.jpg

wpid-img_20150208_164717.jpg

We all know that breakfast is the most important meal of the day. But who has time for that? especially when you barely have enough time to shower, pack a million things, get your kid well dressed before rushing out the door in the morning (story of my life). These egg muffins have been a lifesaver because they are so easy to make and reheat. Put them in an air-tight container, store it in the fridge (up to 5-6 days) and pop 1-2 in the microwave for 30secs. I guarantee you’ll never have to miss this important meal again.

 

 

 

 

Simple Homemade Hummus

wpid-img_20150111_203104.jpg

I’ve been making this hummus dip for the past 2 weeks and my raw vegetable consumption has increased by 100% (from not ever eating any at all). 😛 So, I want to share this recipe with you and hopefully it will inspire you to eat more raw vegetables too. This has been the best on-the-go snack for me to prepare in advance. It stores very well in the fridge for upto 5-6 days.

Ingredients:

  1. 1 can of Chick Peas
  2. 2 cloves of Organic Garlic
  3. 1 tbsp of Olive Oil
  4. Juice of 1/2 a Lemon
  5. 3/4 tsp of Sea Salt
  6. 1/2 tsp of Ground Cumin
  7. 6-7 tbsp of Water

Step by Step:

Pre-soak the chick peas in warm water for about 5-10mins to loosen up the shells. You can skip this step but I think it’s worth the extra work for a smoother textured hummus.

wpid-img_20150119_163934.jpg

Remove the shells by gently rubbing the chick peas between your fingers.

wpid-img_20150119_173313.jpg

Season with Crushed Garlic, Sea Salt, Cumin, Olive Oil & Lemon Juice

wpid-img_20150119_191812.jpg

Put all the contents into a nutribullet or (magicbullet) and blend it for about 15-30secs

wpid-img_20150119_192926.jpg

A full week’s worth of snacks all packed up and ready-to-go.

wpid-img_20150119_193308.jpg

Fun Facts: 1 cup of raw chickpeas has 15 grams of protein & 13 grams of dietary fibre. Making it one of the best snack foods to control hunger cravings and help with weight management.

A Meal Plan for Nursing Moms

Breastfeeding my daughter has been one of the most wonderful experience of being a mommy. The benefits of breastfeeding are endless but here’s a few reasons why I feel that “Breast is Best”

  • I’m 100% confident that my daughter is getting the best nourishment.
  • Breast milk contains antibodies and lymphocytes that helps my baby resist infections.
  • It’s available whenever and wherever she needs to eat
  • Breastfeeding is associated with a lower risk of (SIDS)
  • It’s Free 🙂

The only downside to breastfeeding is how hungry I feel ALL THE TIME. It’s true that breastfeeding may help your body burn up to 500 extra calories a day (without exercise). This is not the time to start eating whatever you want. Keep in mind – good quality foods that you consume will produce good quality milk for your baby too. So, start thinking about the importance of healthy eating and consuming nutritionally dense meals before your baby’s next feeding. This is also not the time to be cutting calories or going on a crash diet in hopes to shed that baby weight quickly (my biggest pet peeve). Do you really think your baby cares about what you look like before you had her? The answer is probably, NO!

Important Nutrition Tips:

  1. Drinks lots of fluids to stay hydrated (limit beverages that has added sugar, like sodas or fruit drinks) stick to lemon with water, skim milk or homemade broth.
  2. Meals should contain a lean source of protein, complex carbs and healthy fats.
  3. Snacks between meals.
  4. Talk with your doctor to find out if you need a multivitamin.

Here’s a sample of my meals:

Pre-Breakfast: Squeeze half a lemon into a full glass of water (lemon juice naturally detoxifies the body and gets your digestive juices flowing to help with better absorption of nutrients in your meals) Drink this 10-15 mins before your first meal.

Breakfast:

  • 2 egg whites + 2 whole eggs
  • 1 cup of red, green, & yellow peppers (or any kind of vegetables you like)
  • 1/4 cup of onions (minced)
  • 2 slices of multi-grain toast with 1 tsp of Unsalted Butter
  • 1 cup of skim milk
  • Prenatal Vitamins & Fish Oil Supplements

Breastfeeding Breakfast

 

Snacks: Breastfeeding burns calories, so keep healthy snacks on hand to help refuel throughout the day. I usually snack before lunch and dinner and depending on how long my nights are (when baby is teething) I will have another snack right before bed.

Healthy Snack Options:

  • Edamame
  • Homemade Coconut Bran Muffins
  • Greek Yogurt Parfait (Raisins, Plain Granola and Unsweetened Coconut)
  • Hummus, Carrots, Multigrain Toast & Hard Boiled Egg

 

Lunch:

  • 2 spinach egg muffins
  • 3 cups of mixed baby kale greens
  • 1/2 pear (chopped & slice)
  • 1 slice of multigrain toast with real butter
  • 1 cup of orange juice (not shown in photo)
  • 1 cup of Water (not shown in photo)
  • 2 capsules of Fish Oil Supplements

2014-09-26 14.16.36

Dinner:

  • 3 oz grilled salmon steak ( 2x a week)
  • 1/2 of green beans (steamed)
  • 2-3 small boiled potatoes (usually with the skin)
  • 1 polish turkey sausage ( or another source of lean protein)
  • 1 cup of orange juice (not shown in photo)
  • 1 cup of water (not shown in photo)
  • 2 capsules of Fish Oil Supplements

2014-09-07 20.01.12

This is just a sample meal plan. I DO NOT eat the same foods everyday because it’s important to eat a variety of fruits, vegetables and different source of protein.

 

 

 

 

 

 

Spinach Egg Muffins

After making a batch of Kale Pasta for my daughter this week, I decided that we should all be eating kale & spinach 🙂 The best way to teach your children about healthy eating is to lead by example.

Ingredients You’ll Need:

  • 8 Whole Eggs or (12 Egg Whites)
  • 1/2cup of Skim Milk
  • 3cups of Fresh Spinach
  • 12 Slices of Turkey or Chicken Deli
  • 1/4tsp of Butter
  • Pinch of Salt
  • Optional: 1/4cup of low-fat shredded cheese

IMG_5860

Heat butter on medium heat and add 3 cups of spinach to frying pan.

IMG_5861

Cook on medium heat for about 7-10mins. Look how much it shrunk 😛

IMG_5864

Pre-heat oven to 350 degrees F.

IMG_5865

Lightly grease muffin pan with butter and line the cups with deli meat. Beat the eggs with 1/2 cup of skim milk, add a pinch of salt and fill the wells 1/2 half way. Add spinach and top with shredded cheese and bake for 20mins.

IMG_5863

Perfect protein packed breakfast food or on-the-go snack!

IMG_5866

Serve with 2 slices of light rye bread and glass of skim milk for the perfect post-workout meal!

wpid-cymera_20141013_122829.jpg

Kale Pasta for Toddlers

I’ve been a very lucky mom, for the past 7 months my daughter has been an excellent eater. Recently, she has discovered that playing and exploring is much more fun than eating. So, trying to get her attention and keeping it long enough to feed her a meal has been a challenge. The fun part is learning new ways to make her meals colourful, nutritious and appealing.

Ingredients You’ll Need:

  • 6 cups of water
  • 1/2 cup of miniature star pasta
  • 2 cups of frozen kale
  • 2 tbsp of boiling water
  • 1 tbsp of flax-seed oil

Bring water to a rolling boil, add pasta. Reduce heat and cook for 10 mins

IMG_5840

Add 2 cups of frozen kale and 2 tbsp of water. Blend for 10-15seconds.

IMG_5841

Strain pasta and add 1 tbsp of flax-seed oil and mix in the purée kale.

IMG_5843

This recipe will give you about 24 cube servings. In my home this will last for 4 days!

IMG_5845

Beautiful little green flowers are very appealing to little fussy eaters.

IMG_5849

Care to Share:

How do you deal with little fussy eaters?

 

 

Asian Pasta Noodle With Edamame

I have a confession to make, I’m not a very good cook :(. You would think that being raised in a Chinese home, I would have picked up this important skill from my mother (who is a fantastic cook). But she’s one of those mothers who always insisted no one would ever want to marry me, unless I learned how to cook! However, whenever I did make the attempt to “help out” in the kitchen. She would shoo me away, because I’m messing up her kitchen and take over ! So, I would be like *WTH* Thankfully, someone did want to marry me (and my lack of cooking skills) and he happens to be a great cook too! I have to admit that I didn’t do much cooking during the first few years of marriage but now that I’ve become a mother, I realize how important it is to learn this skill ASAP! The internet is a great place to start, you can pretty much google anything! I started out by typing in key words like “simple” and “healthy” and then whatever food I was in the mood for making. Today, I’m in the mood for vegetarian.

I found this recipe on a food blog, and checked to see if I had all the ingredients in my pantry/freezer and tried to make my own version of it.

First, I boiled the edamame according to instructions.

IMG_5781

Put the edamame in a pot of water and let the water come to a rolling boil.

IMG_5782

Once it starts boiling, reduce heat and let it boil for about 3-5 mins (when it’s all floating that’s a good sign that its done)

IMG_5784

Drain it and let it cool completely before removing the shells, you can also buy shelled edamame but I find that these taste so much better. (If you have older kids at home, they can help with the shelling of the soy beans) My daughter is still at the stage where she would just try to eat the whole thing or feed it to the dog. 😛

IMG_5786

This is what the soy bean looks like inside.

IMG_5787

Cook 1/2 package of pasta and boil it for about 15 mins.

IMG_5788

Mix 2 tablespoon of reduce sodium soy sauce, 1 tablespoon of flaxseed oil

IMG_5789

I LOVE colourful foods ! (add the sauce mixture)

IMG_5790

I LOVE cold pasta but my husband likes it heated. Either way, this recipe was simple, healthy & delicious !!!

IMG_5791

Care to Share:

How and where did you learned how to cook?  

Peach Mango Mini Muffins

Here is a quick & easy baby muffin recipe that I’ve whipped up tonight. I’m not a big fan of pre-packaged foods (especially for baby) but we got these Earth’s Best Organic Baby Food Puree for FREE, and I’m not a big fan of wasting food either. So, I revised the recipe from the back of the package of Artisan Flour Blend and baked up a batch of these delicious baby muffins perfect for a healthy snack served with a cup of milk.

Ingredients:

  • 3tbps butter, melted
  • 1pkg of Earth’s Best Organic Baby Food Puree
  • 1egg, large
  • 1/2tsp pure vanilla extract
  • 110g Pamela’s Artisan Flour Blend
  • 1.5tsp baking powder

Directions: 

  1. Pre-heat oven to 350
  2. Lightly grease muffin tin with butter
  3. Mix flour and baking powder and set aside
  4. In a separate bowl, using an electric mixer beat together butter, puree, eggs, and vanilla
  5. Gently fold in dry ingredients to wet ingredients (Do Not Overmix)
  6. Bake for 15-17 minutes, or until toothpick comes out clean.
  7. Let it cool completely before giving to baby.

Makes 12 mini muffins.

*These mini muffins can be stored in an air-tight container in the freezer (up to 1 week).             * Thaw at room temperature in the morning in a ziploc bag for a quick on-the-go afternoon snack at the playground.

wpid-img_20140929_195030.jpg

 Enjoy!

 

Sample Day Meal Plan for 1 year old

This is a sample day meal plan for our daughter.

Breakfast: 
3 tbsp of Quinoa Flakes (cooked)
1/2 Organic Banana
1 tsp of Hemp Seed (great source of essential fatty acids)

Snack: 
Homemade Apple Baby Muffin
1/2 Organic Banana

Lunch: 
2 tbsp of Baby Chilli (Ground Veal & Veggies)
2-3 tbsp of Cooked Pasta (Acini di Pepe) this pasta is perfectly sized for little eaters!
3 tbsp of Sweet Peas (excellent source of iron)

Snack: 
1/2 Organic Avocado
1/2 Cut-Up Fruit (Peaches, Apples, Pears) served with
3-4 tbsp of Plain Yogurt

Dinner: 
2 tbsp of Baked Chicken Thighs (dark meat is higher in iron than white meat)
3 tbsp of Red Quinoa
3 tbsp of Baked Organic Root Vegetables

Her meals vary from day-to-day, but here are some “healthy guidelines” we aim for our 1 yr old.

  • Aim for a serving of protein, veggies, nutritious grain at every meal
  • Include healthy fats such as avocado, full-fat milk & yogurt in snacks
  • Eliminate added sugar (avoid pre-package foods & read ingredients carefully)
  • Best choices for hydration is water & homogenized milk