Tag Archives: realfood

Homemade Granola Bars

November 30, 2017

 

Homemade Granola Bars

If your schedule is anything like mine, it’s full of activities almost every night of the week., if not every night. It can be challenging to find time to make healthy, good quality lunches and snacks….I get it! When I find something I can whip up that’s fast, easy and makes enough to last for a week or more, it makes me happy.

 

Here is a homemade Granola recipe I have adapted from www.100daysofrealfood.com.

 

We are gluten/dairy free so feel free to substitute the non dairy items if desired. However, I have sampled our gluten/dairy free recipe to several people and I haven’t have any complaints. I actually got such great reviews it made it the the blog! 🙂

 

Ingredients

3 ½  cups steel cut oats (can use rolled oats for granola)

1 cup sliced almonds

1 cup cashew pieces (walnuts or pecans)

1 cup unsweetened shredded coconut

1.2 sunflower seeds

½ cup pumpkin seeds

½ cup dairy free/gluten free chocolate chips

2 teaspoons ground cinnamon

1 ½ teaspoons ground ginger

½ teaspoons grated or ground nutmeg

6 tablespoons coconut oil (vegan butter or unsalted butter)

½ cup honey

2 teaspoons vanilla extract

½ teaspoons salt

 

I don’t always use the chocolate chips but who doesn’t love a little chocolate in their granola!

I have also just used the steel cut oats and sunflower seeds – if that’s all I have on hand when I decided to make a batch and it was still yummy!

Instructions

  1. Preheat the oven to 250 degrees. Cover a rectangular baking sheet with parchment paper.
  2. Mix the dry oats, almonds, cashews, coconut, seeds and spices together in a large mixing bowl.
  3. Heat the butter and honey together in a small saucepan over low heat. Once the butter melts stir in the vanilla and salt.
  4. Pour the hot liquids over the dry ingredients and stir together with a rubber spatula until evenly coated.
  5. Spread mixture onto prepared pan in one even layer. Bake for 75 minutes.
  6. The granola will become crisp as it cools at which point you can break into pieces (if making bars) or break it up into small chunks by pounding it in a ziplock bag (if making cereal). Store in airtight container at room temperature for up to 2 weeks.

 

Enjoy!!!

As always try changing up the recipe to meet your family’s taste.

Happy Granola Bar Making!!!

 

Power balls!

April 27, 2017

 

We just made these last night so I had to share! One of the great things about this recipe is that you can change it up and they are still so yummy!

 

We have recently gone gluten and dairy free (GF DF) (more on that to come later) so these make a great snack. I left out the pumpkin and added in a cup of GF DF Koala Crisps and they were so good.

 

  • 2 Cups GF Oatmeal
  • 1/2 Cup Pepita
  • 1/2 Cup Sunflower Seeds
  • 1 Cup Koala Crisp
  • 1 Cup Honey
  • 1 Cup Natural Peanut Butter

 

Stir, roll into balls, freeze and ENJOY!

 

***These make a great pre/post run snack!

 

 

 

November, 24, 2015

Pumpkin Power Balls

pumpkin power ball

Just in time for Thanksgiving!

One of my favorite things about fall is pumpkin, pumpkin, everything pumpkin. So when I saw a recipe for pumpkin power balls I knew we had to try it. We got a few pie pumpkins from our CSA so I was excited to try our favorite pumpkin recipes this year with real, natural pumpkin. While you can buy canned pumpkin; the extra step of scooping out the pumpkin seeds (or guts as my kids call them) and roasting the pumpkin makes it feel so much more like fall. And the kids love scooping out the guts!

Our family loves power balls, as we call them and we are always willing and ready to try different variations.

I modified this recipe from @cleanfoodcrush  on Instagram – she has a TON of great recipes. I

  • 3 C uncooked oatmeal (old fashion oats)
  • 1 C sunflower seeds
  • 1 C all-natural peanut butter
  • 1 c pumpkin puree
  • ⅔ c raw honey
  • ½ tsp cinnamon
  • ½ tsp pumpkin spice (I used all-spice, because that’s what I had) 🙂
  • ½ TBSP vanilla extract
  • Combine all ingredients – Mix well.
  • Roll into balls.
  • Place on parchment paper and freeze 30-60 mins.
  • Serve or freeze. I freeze any extras in an airtight container.

Survey says = A SUCCESS. The kids loved the pumpkin power balls!

The original recipe uses chocolate chips and while you certainly could add them in – I find my kids love them so much without the chocolate, why add it? They are able to enjoy a healthy, whole food snack that is full of nutrition!

My 1st grader loves taking them in her lunch and I enjoy them as a pre or post run snack! 
Everyone is happy!

Teal Pumpkin Project

October 31, 2016

Teal Pumpkin Project

kailee-teal-pumpkin-2016

Another year…another teal pumpkin! 🙂

We got our pumpkins carved and ready just in time for Halloween this year! And for the 2nd year we have a teal pumpkin. This year was another great year. Kailee, my oldest, is perfecting her pumpkin carving skills, while Kobe is working on his…but he is the best guts scooper outter! 🙂 And Kash, my 2 yr old, has mastered the art of painting pumpkins – and himself! 🙂 Like every year the kids had a great time getting the pumpkins ready for Halloween.

 

kids-halloween-2016

What is new this year is that Kailee isn’t asking me why we have a teal pumpkin. She is telling people why we have a teal pumpkin! And that makes me so happy! Spread the word – Teal Pumpkin Project!

Check out the post below for more info on The Teal Pumpkin Project!

 

October 30, 2015

Teal Pumpkin Project

teal pumpkin

Halloween is tomorrow?!?! Where has October gone? Between all the fun, fall activities and Royals Baseball we have been so busy the last few weeks, but we are loving every minute of it!!!

I LOVE the weeks leading up to Halloween. There are so many fun family activities – hayrides, Hoots and Toots at the Zoo, Night of the Living Farm, Enchanted Forest…and those are just a few! One of our favorite activities has always been pumpkin carving. I love that it is different every year. As the kids get older they participate in more and different ways. It’s so fun to watch their excitement and creativity grow each year.

pumkin carving 2015

Even Kash got in on scooping out the guts!

pumkin painting 2015

The kids had a blast painting the pumpkins!

For a few years now we have handed out non-food items on Halloween; for no particular reason other than the fact that kids get plenty of candy already and sometimes the non-food items are just as (or even more) exciting for the kids. In a sea of candy, giving a 5 yr old glow sticks, stickers or even tattoos can really help to mix it up and the kids love them! What I didn’t realize until this year was that we were (unknowingly) participating in a movement happening for non –food trick or treat items on Halloween.

FARE, Food Allergy and Research Education is prompting the Teal Pumpkin Project. It is so simple and can help make Halloween a fun holiday for ALL kids.

What is it?

Simple – You paint a pumpkin teal and leave it outside your house. This indicates that you will be handing out non-food items! Simple, right? I bought a tube of teal paint and a mini roller for $2.00. I think this is an incredible idea. This makes it so much for fun for the kids with allergies. They can go trick or treating AND actually have something they can keep.

Why?

When I explained the Teal Pumpkin Project to my 6 year old daughter – it took her a few moments to understand the why? But when I explained to her that while kids with allergies can still trick or treat, how fun is it to then give EVERYTHING you just got away? That was all it took to put a huge smile on her face and say, “MOM”, we have to have a Teal Pumpkin this year”!

I can not completely convey the feeling of joy and happiness I get from not only being able to participate in things like the Teal Pumpkin Project, but also in knowing that my kids are aware of, and hopefully sensitive to the fact, the challenges that other children face. And that there is usually something we can do to help. We are a community after all!

Thinking ahead

How fun would it be for the kids (with allergies and/or those [parents] that do not want an overload of candy…like me) to be able to have a Halloween Hunt for Teal Pumpkins. Roaming the neighborhood searching out all the Teal Pumpkins…sounds like fun times! J

Check out FARE for get more info on the Teal Pumpkin Project.

Happy Halloween!!!

Homemade whole-wheat blueberry muffins

August 13, 2016

Homemade whole-wheat blueberry muffins

blueberry muffins

So good my 2 year old couldn’t wait for me to snap a picture…he was already trying to grab one! 😀

 

One thing I really enjoying doing with my kiddos is baking! We have a good time trying new recipes, alternating old recipes and mostly trying the finished product! Muffins are always a great treat! And this recipe is so yummy! You can alter it to make so many variations it’s always a new recipe. Here is the recipe we love to use:

 

From: www.100daysofrealfood.com

SERVES: MAKES 12 MUFFINS

INGREDIENTS

  • 1½ cups whole-wheat flour (I used King Arthur’s white whole-wheat flour)
  • ½ teaspoon salt
  • 2 teaspoons baking powder
  • ½ teaspoon cinnamon
  • ⅛ teaspoon all spice
  • 2 eggs
  • 2 tablespoons honey
  • 1 teaspoon pure vanilla extract
  • ¼ cup oil (I used coconut oil)
  • ¾ cup fresh squeezed orange juice
  • About 1 cup of total filling (berries, fruit, nuts, etc. – see below for details)
  • Muffin/Cupcake liners

 

Click on the link below for the complete recipe.

http://www.100daysofrealfood.com/2010/05/12/recipe-fruit-nut-or-berry-or-whatever-you-want-them-to-be-whole-wheat-muffins/

 

In this batched used blueberries. However my middle man loves when I use mange and my hubby like strawberry. Several times I switch out the juice with a non dairy milk. I have found that vanilla soy-milk, coconut milk and almond milk are excellent substitutions.

These muffins also freeze well. I will bake a few batches just for the freezer for snacks or lunches. When you need a good snack in a pinch and you have this in the freezer…makes life much easier! And you are more likely to avoid the gas station snack stop… been there done that too! 😕 And with school starting back, these are a great lunch addition. (they also make for a great pre and post run snack)

 

Happy Baking!!!

Baby Bullet, Healthy Babies!!!

June 23, 2016

Baby Bullet, Healthy Babies

 

For the amazing new and expecting mothers! 🙂

 

kash baby

December 29, 2014

Baby Bullet, Healthy Babies!!!

This Year I went out and bought myself a Christmas Gift…a new Baby Bullet! Woohoo!!! Good times! You can tell how much your priorities have shifted when you get so excited about a Baby Bullet!

This is my second Baby Bullet, the first one I bought when Kailee (who is 5) was born and it lasted a while, with fairly regular use. While my middle child is now 3, the large batch mixer is the perfect size for Green Smoothies (so yummy) so YES I did use it almost everyday. Ultimately, I believe, the motor went out, user error I’m sure! J

I can already see the eyes a’ rolling… “You’re one of THOSE moms…well I just don’t have time for all that”! Calm down, and stop being so judgmental. I’m not here saying, you MUST do this…I’m here saying, “Hey it’s really not that difficult and the benefits are worth it, to me!”

I mean after all, would you eat fast food everyday? I hope for most of us the answer is NO. However, if the answer for you is yes, don’t get frustrated. Start with small changes and keep going! And remember, you are in the right place! #HealthyLifestyle

Well, let’s think about packaged baby food as fast food and/or processed food – with extra additives, salt, sugar, etc; then why wouldn’t we make it and save the packaged (convenience) baby food for the emergencies.

Making baby food is not only super simple, it’s a real cost saver. I normally make Kash’s food right before he eats based on what we have in the house and/or what we are eating for dinner.  I will make batches and freeze some a few days a week as well – for the above mentioned emergencies. The best part, you never have to worry about running out of baby food. The Baby Bullet is so small and easily packed I take ours with us on vacations. I also have the steamer, and its small enough to steam the baby food but not large enough to be a hassle when cleaning. You can store the extra food in the containers that are perfect serving size containers and great to take on the go! I know, I know…I sound like an infomercial! Honestly, I don’t know that I would’ve last making baby food for three kids without a Baby Bullet!

To give you an idea how easy it is to make food:

Apples:

  • Slice and Peel
  • Set in Steamer (takes about 10 mins)
  • Add to Baby Bullet
  • Add Breast  Milk
  • Blend for 10-20 secs
  • Serve or Store

(To warm up the baby food you can place the storage container in warm water)

Once your baby is able to eat mixtures it is so great to have. I make brown rice, with chicken and veggies for the little ones in my bullet!

I know some of you are thinking, “why wouldn’t I just use a blender”…well it seems logical but I’m sure those that choose the blender route instead of the bullet route don’t last near as long. Why? Because of the awesome design of the baby bullet, the perfect size of the mixing containers and the serving size storage containers all make it so easy. I made the same mistake too. When my bullet finally went out, I tried the blender route. I lasted one day before I went out and bought a new Baby Bullet. So for those of you thinking it’s the same thing as using a blender, IT’S NOT!!! J Take my advice; buy the Baby Bullet from the beginning. Let’s start our babies off on the best possible path to a healthy lifestyle!

If you have any yummy baby food recipes please share, I’m always on the lookout for more ideas!

http://www.amazon.com/Magic-Bullet-Baby-Care-System/dp/B004V5BTUA/ref=sr_1_1?ie=UTF8&qid=1419882564&sr=8-1&keywords=baby+bullet

Homemade granola chunks / bars

April 20, 2016

Homemade granola chunks / bars

IMG_20160420_132338

 

I have always been a huge fan of granola; granola bars, granola cereal, granola parfaits, etc. Unfortunately as my knowledge of processed foods, additives artificial flavoring and artificial food coloring increased my desire to buy granola products plummeted. Almost every ingredient I mentioned is found is most packaged granola products. 🙁

 

So for a long time we just went without any granola. But as I started searching for more real food options began to come across granola recipes. I have since tried several recipes and some are better than others but this recipe I have to say is DELICIOUS!

 

I made this week per the request of my 1st grader for her school lunch. I absolutely LOVE when my kiddos not only eat some of the new food I have introduced but start making requests!

 

Granola/ Granola Bars – makes 3lbs

Recipe Adapted from www.100daysofrealfood.com

  

  • 3½ cups rolled oats (steel cut oats for bars)
  • 1 cup raw sliced almonds
  • 1 cup dried cranberries
  • 1 cup unsweetened shredded coconut
  • ½ cup raw sunflower seeds
  • ½ cup raw pumpkin seeds
  • 2 teaspoons ground cinnamon
  • ½ teaspoon all spice
  • 6 tablespoons unsalted butter
  • ½ cup honey
  • 2 teaspoons vanilla extract
  • ½ teaspoon salt
  • Also need – parchment paper

 

INSTRUCTIONS

 

  1. Preheat the oven to 250 degrees. Cover a rectangular baking sheet with parchment paper.
  2. Mix the dry oats, almonds, cranberries, coconut, seeds and spices together in a large mixing bowl.
  3. Heat the butter and honey together in a small saucepan over low heat. Once the butter melts stir in the vanilla and salt.
  4. Pour the hot liquids over the dry ingredients and stir together with a rubber spatula until evenly coated.
  5. Spread mixture onto prepared pan in one even layer. Bake for 75 minutes.
  6. The granola will become crisp as it cools at which point you can break into pieces (if making bars) or break it up into small chunks by pounding it in a zip lock bag (if making cereal). Store in air tight container at room temperature for up to 2 weeks.

 

My kids prefer to make large granola chunks, perfect for their tiny fingers! 🙂

 

The great thing about this recipe is you can add in any ingredient you would like to try. We like the dried cranberries but you could use cashews, pecans, raisins etc.

 

Happy Baking!!!

 

 

 

 

 

 

Black Bean Brownies

April  17, 2016

Black Bean Brownies

black-bean-brownies-pinterest

These are a family favorite and a perfect dessert for Sunday Dinner!

If you haven’t yet tried these…these are a MUST try! So next time you feel like making brownies skip the boxed brownies and all the chemicals and additives and give these a try!

You will NOT be disappointed! :

 

Enjoy!

 

 

 

 

July 13, 2015

Black Bean Brownies

black-bean-brownies-pinterest

 

It’s summertime, the kids are home and I LOVE baking with my kiddos. Since I’m always on the search for yummy homemade goodness I decided to share one of my favorite finds! While we are not a gluten or dairy free home I still love to make recipes that are because they are so delicious! So next time your family wants brownies for dessert try this recipe! It’s fast and easy (a must in our home). Made with all real food ingredients you can enjoy a yummy dessert without the all the extra (unknown) additives that won’t leave you feeling, blahhh! 🙂

TIP: The first time I made these I didn’t tell the kids nor the hubby these were black bean brownies. They devoured them before I could tell them! 🙂

Ingredients

  • 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well) (250g after draining)
  • 2 tbsp cocoa powder (10g)
  • 1/2 cup quick oats (40g) (See nutrition link below for substitutions)
  • 1/4 tsp salt
  • 1/3 cup pure maple syrup or agave (or honey, but not for strict vegans.) (75g)
  • pinch uncut stevia OR 2 tbsp sugar (or omit and increase maple syrup to 1/2 cup)
  • 1/4 cup coconut or vegetable oil (40g) (See nutrition link for substitution notes)
  • 2 tsp pure vanilla extract
  • 1/2 tsp baking powder
  • 1/2 cup to 2/3 cup chocolate chips (115-140g) (Not optional. Omit at your own risk.)
  • optional: more chips, for presentation

Total Time: 15m

Yield: 9-12 brownies
Instructions

Black Bean Brownies Recipe: Preheat oven to 350 F. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.) Stir in the chips, and then pour into a greased 8×8 pan. Optional: sprinkle extra chocolate chips over the top. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up! Makes 9-12 brownies.
Read more at http://chocolatecoveredkatie.com/2012/09/06/no-flour-black-bean-brownies/#hlkQvFHZx52mQW7W.99
http://chocolatecoveredkatie.com/2012/09/06/no-flour-black-bean-brownies/

Read more at http://chocolatecoveredkatie.com/2012/09/06/no-flour-black-bean-brownies/#hlkQvFHZx52mQW7W.99

 

Happy Baking!

3 Tips for Living a Healthy Lifestyle

March 15, 2016

3 Tips for Living a Healthy Lifestyle

nye res

We are moving into week 11 of 2016. Do you remember your 2016 New Year’s Resolutions? Were they to eat better, exercise more, lose weight. Etc.….are you sticking to them or have you already kicked them to the curb?!?!?

Well it’s not too late to make 2016 a great year for you AND your health.

 

3 Tips for Living a Healthy Lifestyle

  1. Ditch the gym
  2. Ditch the diet
  3. Ditch the scale

 

Ditch the Gym

The truth is so many people are wasting money on a gym membership because they either don’t go or they don’t know what to do when they are there. If you have been going to the gym regularly for months and still no results – chances are you are wasting your time and money. In order to get results you need to know what to do and how to do it. Those of you that know your way around a gym, keep it up! For the rest of us, STOP wasting money and get a new plan.

 

Cardio – the easiest and cheapest exercise. Get outside and walk, jog or run. Take your kids with you. This is a great way to spend time together doing something that is great for your health. Have a bike? Ride it! This is another great way to turn “going to the gym” into a fun family activity.

Strength Training/ Cardio Mix – there a several good DVDs on the market to choose from that would serve the purpose. One of my favorite DVD workouts is the CU24 Level 2 . This series is great and you get an amazing workout in only 24 minutes! No time lost here driving to the gym! Pick a DVD and commit to doing it 3-4 times a week.

Ditch the Diet –

Stop bouncing from diet to diet. I have done this so many times over the years, until I discovered the power of eating real food. You hear about a friend that lost weight by eating only carrots with her left hand (or something just as bizarre) so you think, OK, I should that that. NO, you shouldn’t! There is no secret to losing weight, maintaining your weight, and/or feeling good. Put good stuff into your body and you will feel good. Put a ton of junk into your body and you will feel yuck! It’s that simple! Check out our meal plan guides if you are needing help figuring out how to get started.

Cleanse – a good quality cleanse can help detox your body of all the toxins and help to reset your metabolism. There are also many cleanses available today. Here is a great 10 day cleanse option.

Supplements – As much I as try to eat a wide variety of foods, I know I’m slacking. I have my favorites and often times I just overlook many of the other options. Taking high quality wellness supplements are a great way to ensure you are getting all the necessary vitamins and minerals to keep you feeling great. As part of our daily routine we take CorePlex with Iron, OmegaPlex and ProBiotic Restore.

Ditch the Scale –

If you do everything 100% will you lose 25 lbs in a week? Probably not, but that’s ok! The amount of time and effort you invest in your health will determine the rate of your results. Instead of making a goal of losing ___ lbs in 10 days, try making a goal to add in cardio 3x a week and a strength training video 2x a week. If you are eating better, exercising more and feeling better…you are doing great!

a yr from now

If you are looking for a great program to help jump start your weight loss goals and you are ready to start feeling better, try the 24 Day Challenge!

 

Have questions? Not sure where to start? Just ask! We love helping people on their journey to a more active, healthier future!

If you need a goal – start running, start training and signup for Hospital Hill today! Use discount code HHRKELLI.

 

Happy St. Patty’s Day!!!

Breakfast Muffins

March 9, 2016

Breakfast Muffins

breakfast muffins

If you are like me, anything I can make ahead of time is always a great option. J  And when you have real food already made it makes those busy mornings or evenings so much easier. And between the kids’ activities, school activities, church and just wanting to be outside enjoying the nice weather some evenings have less dinner prep time available. On those nights, try these delicious breakfast muffins. We call them breakfast muffins but they make a great little meal on the go or in a rush. I made a batch (or two) and freeze them – and then just pop them into the toaster oven or microwave and Viola!

 

Breakfast Muffins

Ingredients

  • Also need: Foil muffin holders for baking

 

Directions

  1. Preheat the oven to 350 degrees F.
  2. Distribute 12 foil muffin holders into a muffin baking pan. If the foil holders are lined with paper either don’t use those or make sure they are on the outside as shown in the picture.
  3. Cut the sandwich bread into half inch squares and evenly distribute them on the bottom of the muffin cups (pictured above).
  4. In a mixing bowl or large measuring cup that has a pour spout thoroughly whisk together the eggs and milk. Add a few dashes of salt and pepper if desired.
  5. Evenly distribute the egg mixture into each muffin cup. It’s okay if the bread pieces float to the top.
  6. Sprinkle an equal amount of both the grated cheese and the crumbled bacon (or sausage) into each muffin cup on top of the egg mixture.
  7. Bake at 350 for 15 minutes or until eggs are set. 
    Enjoy or freeze (in-between sheets of wax paper) for another day!

From:  www.100daysofrealfood.com

This is a great recipe to change up and make your own. You can omit the bacon/sausage if you prefer and add in spinach, celery etc. I usually have the kids help me make these; they are a fun kid recipe to make. They each choose their own fillings, and most people are surprised that they will opt for spinach! Plus getting them involved in the baking process makes it easier for me…because they will eat them no questions asked! J

I hope your family loves these as much as ours does, and try new variations….that’s always the most fun!

 

Happy Meal Prepping 🙂 !!!

 

Mango Pear Green Smoothie

March 5, 2016

Mango Pear Green Smoothie

mango smoothie

If you are like me and LOVE your green smoothies here is a recipe for mango pear green smoothie, that is absolutely delicious. I like to always mix it up and try new smoothies, so I don’t get bored and this is one of my new favorites. This smoothie is packed full of nutrition, including about 14 grams of protein; no wonder it makes for such a great pre-run (or post-run) meal!

Mango Pear Green Smoothie

  • 1-2 cups spinach (I use fresh spinach – which I have previously frozen)
  • 1 cup coconut water (coconut milk)
  • ½ avocado
  • ½ cup mango (I use frozen)
  • 1 pear cored
  • 2 tbs hemp hearts

 Blend the spinach and coconut water until smooth. Add in remaining items, blend well and enjoy!

 

www.simplegreensmoothies.com

Delicious!

What’s your favorite green smoothie recipe?

 

Happy Blending!!!