Coconut Almond Butter Bites

Coconut Almond Butter Bites

These little bites melt in your mouth! The protein and good-for-you fat makes this the perfect after workout snack, or satiating afternoon treat.

Combine the  ingredients in a bowl.

Once everything is combined, scoop 1 tablespoon of the mixture in mini muffin paper cups and freeze for 6-12 hours.

Bayne kids approved! Enjoy!

 

 

 


Dr. Mom’s 10 Healthy Snack Ideas and 6 Recipes for After-School

Many patients have asked me for healthy after school snack ideas. You'll find a few of my favorites here and best of all, they’re so yummy your kids won’t realize how healthy the snacks truly are. As always, I recommend you do your best to use organic fruits and vegetables, and make sure all dairy products are from organic, grass-fed cows or goat milk whenever possible.

  1.  Kale chips (see recipe at the end of the article)
  2.  Sprouted bread toast (such as Ezekiel Bread) with almond butter and organic fruit preserves
  3.  Almond flour banana bread (see recipe)
  4.  Cottage cheese and fresh fruit
  5.  Cheese quesadillas with sprouted-grain tortillas, served with raw veggies
  6.  Avocado and Goat Cheese Dip or hummus and baked blue corn chips, and blanched vegetables. (see recipe)
  7.  Cheese with apple slices, grapes or raw veggies (peppers, cucumbers, carrots.)
  8.  Homemade tomato soup (see recipe)
  9.  Tortilla roll-up sandwich (see recipe)
  10.  Yogurt parfait (see recipe at the end of the article)

Krispy Kale Chips

This recipe is “Bayne Kids Approved!” It can be served with lunch, or make it instead of popcorn when enjoying a movie. Best of all, it’s so simple and fast!

  • 1 head of organic kale, washed and thoroughly dried
  • 2 tablespoons extra virgin olive oil
  • Gomasio or sea salt

Directions

Preheat the oven to 275 degrees F.

Remove the ribs from the kale and cut into 1 1/2-inch pieces. Combine the kale, olive oil and seasoning. Place on a baking sheet and bake until crisp, turning the leaves halfway through; about 20 minutes. Serve as finger food.

 Almond Flour Banana Bread

  • 3 cups almond flour                                                     
  • 1 heaping teaspoon baking soda
  • 1/2 teaspoon kosher or sea salt
  • 3 large eggs
  • 2 large very ripe bananas
  • 1/4 cup raw honey
  • 4 tablespoons melted coconut oil or butter
  • 1 tablespoon pure vanilla extract
  • 1/2 cup chopped walnuts (optional)

Directions

Pre-heat oven to 350 F; grease a 1.5 quart loaf pan.

Whisk together the almond flour, baking soda and salt in a large bowl and set aside. Using a large mixer or a hand mixer, blend the eggs, bananas, sugar, coconut oil (or butter) and vanilla using a medium speed until well-blended. Mix in the almond flour mixture a third at a time, using the mixer on low speed. Mix well; scrape down the sides after each addition. Add the walnuts.

Pour the batter in the greased loaf pan and bake for 45 to 50 minutes, or until a knife inserted in the center comes out clean.

Place on a wire rack and let cool for 10 minutes before turning the bread out from the loaf pan. Allow bread to cool completely before slicing and serving. Makes 12 generous servings.

Avocado and Goat Cheese Dip

  • 1 firm, but ripe avocado
  • 2oz soft goat cheese
  • Juice of ½ lemon
  •  1-3 cloves fresh garlic, sliced
  • Fresh herbs (parsley, cilantro) to taste
  • Sea salt or gomasio and pepper to taste

Directions

Add all the ingredients to a mini chop or food processor and pulse until the mixture is smooth. If not serving immediately, leave the avocado seed in the dip, and press a piece of saran wrap on the surface of the dip before covering with a lid. Remove the seed and wrap before serving. Serve with vegetable tray.

How to blanch vegetables

Place raw green beans, asparagus, broccoli or cauliflower in boiling water for 2-4 minutes then transfer in ice cold water to stop the cooking process. Blanched green beans, asparagus, broccoli or cauliflower work well with the avocado goat cheese dip, or you can use hummus.

 Homemade Tomato Soup                            

  • 3 medium ripe tomatoes
  • 3 sun-dried tomato slices
  • 2 stalks of celery
  • ¼ cup of fresh onion
  • 1-2 cloves of fresh garlic
  • 1-2 springs of fresh basil
  • ½ of avocado
  • Add sea salt to taste

Directions

Cut the tomatoes in half and place in Vitamix or high speed blender. (If you don’t have a high speed blender, add extra to water to help blend the mixture, or you can use a food processor). Add sun dried tomatoes and blend until smooth. While the blender is still going, add the celery, sea salt, onion and garlic. Keep blending until fully mixed. Add the basil and continue to blend. Finally, add the avocado and blend for just a few seconds to combine.

Tortilla roll up sandwiches                          

  • 1 sprouted wheat tortilla (by Alvarado St.)
  • Olive & Garlic Tapenade by Cibo Naturals
  • ¼ cup of shredded chicken
  • ¼ cup of grated cheese,
  • ¼ cup of shredded carrots and lettuce

Directions

Generously spread the tapenade over the lower half of the tortilla. Place the shredded chicken and veggies in the middle and roll up the tortilla. Cut the roll-up in half and secure with a toothpick. You can also substitute the tortilla with romaine lettuce.

Peach Yogurt Parfait                                                                  

  • Unsweetened whole milk organic yogurt
  • One peach (diced) or ½ cup of fresh berries
  • ½ cup of homemade granola
  • 1TBS of raw honey

Directions

Spoon unsweetened whole milk organic yogurt into a bowl. Top with a fresh diced peach or other fresh fruit. Top with the homemade granola. Repeat layering of yogurt, fruit and granola. Top with raw honey to taste.


Tips for keeping your children (and yourself) well-hydrated this summer

 

Tips for keeping your children (and yourself) well-hydrated this summer

By Dr. Ingrid Maes

AKA “Dr. Mom”

In the midst of this summer’s heat wave, the question concerned mothers most frequently ask is what their children should drink to stay cool and hydrated. They want to know if soda or pop is OK to drink, or whether they should give their kids sports drinks.

My advice: Ignore the TV commercials and sports-world hype! Forget about soda (including diet) and sports drinks. They are loaded with sugar, artificial sweeteners, high fructose corn syrup, artificial flavorings and excess calories. It takes more than an hour of strenuous activity for highly-trained athletes to deplete their stores of electrolyte and glycogen that sports drinks are purported to restore, and most children don’t engage in that type of demanding workout. That’s why the number one drink to rehydrate the body is still H2O – water!

Why water? Water is the most important nutrient for life. It has many important functions including regulating temperature, lubricating joints and transporting nutrients and waste throughout the body. Unlike animals, our bodies don’t store water. That’s why it’s important to encourage our children to drink plenty of it throughout the day, not just after a baseball, soccer or lacrosse game.

Is room temperature or cold water the best way to re-hydrate? It depends on the circumstances. If your child has been playing outside in record temperatures and sweating profusely, he or she will need cool water to help the body restore its balance. Otherwise, room temperature water won’t shock the body’s systems and it will be able to rehydrate faster. (Vets recommend you can help your pets stay cool by filling their water dishes frequently with fresh cool water, not ice-cold.)  

Is Coconut water a good alternative?

Coconut water, the juice from young, green coconuts, has been marketed as nature's great hydrator, the all-natural alternative to electrolyte-replenishing sports drinks. An independent laboratory, ConsumerLab (https://www.consumerlab.com/reviews/coconut-water-one-vita-coco-zico-review/coconut-water/), tested three prominent coconut water brands and found that only one, Zico Natural Pure Premium Coconut Water, had an electrolyte content equal to popular sports drinks. Sodium, an electrolyte commonly lost through sweat, is the key ingredient here. According to ConsumerLab, Zico has 160 milligrams of sodium per serving compared to sports drinks such as original Gatorade, which contains about 110 miligrams of sodium per cup. The two other coconut water brands tested by ConsumerLab contained less sodium and magnesium than advertised.

You can also include high-water-content foods, such as cucumbers, tomatoes, jicama, celery, carrots or melons, in your daily meal planning to help your family stay well-hydrated. These fruits and vegetables are excellent additional water sources, as well as nutritious snacks. Keep an abundant supply of cut-up fruits and veggies in your fridge so they are ready to be eaten whenever hunger strikes.

Other options

After playing outdoors or exercising, if you or your children require a bit of a pick-me-up, there are other options. Recent studies have shown that some solid foods, such as bananas and raisins, may be just as effective for sustaining performance and restoring the electrolyte balance of hard-working athletes. And with the extra benefits of fiber, vitamins and antioxidants, these fruits may better complement a complete nutrition and fitness plan. And check out the “Workout Recovery” smoothie in our recipes section

Because liquids are absorbed better and replenish the body quicker, when it comes to your children you may want to stick with fluids to rehydrate their bodies. If your children don’t drink enough water, you can mix it up by substituting the following easy, all-natural and healthy “sports drink” recipes:

All-Natural Sports Drink – Lemon Flavor:                                   

  • 1/4 c. honey (optional)
  • 1/2 c. fresh lemon juice (not from concentrate)
  • 1/2 tsp. sea salt
  •  1 tsp (175 mg) ionic magnesium citrate (you can pick up Natural Calm magnesium at the PureBalance Apothecary)
  • 2 quarts water or coconut water(Zico*)

Mix well in high-speed blender. Makes a little over 2 quarts (64 ounces).

*Note: If you use Zico coconut water, eliminate magnesium and sea salt.

All-Natural Sports Drink – Cranberry-Pomegranate Flavor:

  • 2 c. 100% juice cranberry-pomegranate juice (not from concentrate)
  • 1/4c. honey (optional)
  • 1/2 tsp. sea salt
  • 1 tsp (175 mg) ionic magnesium citrate* (you can pick up Natural Calm magnesium at the PureBalance Apothecary)
  • 2 quarts water or coconut water(Zico*)

Mix well in high-speed blender. Makes 2-½ quarts (80 ounces).

*Note: If you use Zico coconut water, eliminate magnesium and sea salt.

The best way to prevent dehydration is to make sure your kids get plenty of fluids (even when they’re not thirsty) when playing with friends or engaging in sports outside!

Signs of Dehydration:

If your child is sweating a lot on a hot day or during intense physical activity, watch for signs of dehydration, which can include:

  • Lethargy
  • Irritability
  • Fatigue
  • Dizziness
  • Dry or sticky mouth
  • Dry, cool skin

Take immediate action – drink cool water and get to a shaded area. In the case of nausea, vomiting or fever, your child may require emergency medical attention.