Today’s dinner consisted of one of my boys eating his fish and not eating his broccoli and purple potatoes, the other one would only eat his broccoli and potatoes. Together they make a nutritionally balanced kid, but apart they like to make me work for it.
Of course I told them to eat it and they declined saying that they don’t like it, and you know how it goes from there. The food tug of war that no one ever wins…
So I walked away slightly annoyed and decided they are on a need to know basis for the next little bit while we make it through this picky period. I’m a believer in bringing them into the kitchen, having them cook with me and teaching them about food and health as much as I can without them rolling their eyes. In reality it’s not always feasible to get into these big lessons when everyone is hungry and you’ve got 20 minutes to make something. Sometimes I just want them to eat their damn vegetables and be done with it.
I had to kick up my creativity in the easiest way I know how.
What do they both love…pancakes!
What is the most challenging green to include lately…kale!
So I’ll put kale in their pancakes.
Kale is a tad bitter so I had to add some berries to counter with sweetness. I blended three different purees to add to Bob’s Red Mill Gluten-Free pancake mix.
Raspberry Puree
1/2 cup organic frozen raspberries + 4 tbsp unsweetened coconut milk
Blueberry Puree
1/2 cup organic frozen blueberries + 4 tbsp unsweetened coconut milk
Kale Puree
1/2 cup organic frozen kale + 1 banana + 6 tbsp unsweetened coconut milk
I blended them all one at a time in my Vitamix. I then added it to the pancake batter and cooked up the pancakes as usual.
My eldest is the true kale hater in our home and he ate two plates without noticing a thing. His palate normally has a leafy-green detector, but the flavour really worked to disguise any bitterness.
He loved it so much it’s going in his lunch tomorrow as a snack.
Can I get a Kale-Yeah!
<3 Miranda
It’s easy to get in a smoothie rut during the winter months as our body doesn’t crave cold and water-dense ingredients. We’d rather be eating heavier, warming foods when the temperatures are below zero. Now that we are in April we are awaiting May flowers, listening to birds sing and ditching the snow tires. Fresh, colourful, and light are some of the words that come to mind when I think about Spring. It’s the time we reconnect with nature and our bodies. It’s important that we help our bodies to “spring clean” and eliminate lingering toxins and other elements that no longer serve us. Consuming a colourful assortment of water-dense whole foods can help you improve your mental clarity, creativity and energy. This green smoothie featuring Vega’s Protein + Greens powder is hydrating, cleansing, refreshing and satiating to help you put your best (winter bootless) foot forward.
Spring Cleansing Smoothie Recipe
Ingredients:
1 cup of Coconut Water: Hydrates, replenishes electrolytes and minerals
One scoop Vega Protein + Greens powder in Vanilla: One scoop has 20 grams of protein and two servings of greens with no added sugar.
3-4 pieces of frozen Pineapple: Cleanses, aids digestion, increase circulation, and purifies blood
2-inch piece of Cucumber: Very hydrating, a good source of fiber (leave the skin on!)
Small piece of peeled Ginger: Reduces inflammation, nausea, and boosts immune system
Handful of baby Kale: Great cancer fighting properties, and can help regulate estrogen, and will help alkalize.*Baby greens for smoothies because they typically have more mild flavours and blend easier.
3-4 leaves of Mint: Stimulates bile flow, soothes the stomach and energizes
Directions: Add all ingredients into a high-powered blender and blend until smooth!
By: Holly Morris RHN
Visit Miranda’s Instagram (@mirandamalisani) for your chance to WIN a $150 VEGA Spring Cleansing Kit!
Shown below…
If you haven’t tried making your own protein bar yet then you MUST make this a priority. A huge amount of the bars you find on stores shelves have far too much sugar, fake fibre and a long list of ingredients that you can’t pronounce. Skip those bars, make your own. Your body will thank you.
Hazelnut Almond Chocolate Protein Bars
Makes 12.
Ingredients:
1 cup quinoa buckwheat flakes
2/3 cup hazelnut almond butter
3 tbsp raw honey
1/2 scoop Vega Protein & Greens Chocolate
2 tbsp coconut oil
2 tbsp cacao nibs
2 tbsp unsweetened shredded coconut
pinch Himalayan sea salt
Directions:
1. On low heat combine raw honey, almond hazelnut butter and coconut oil in a small pot until melted. Stir and don’t let it boil.
2. Remove from heat and set aside for a minute
3. Place unbleached parchment paper on a baking sheet
4. Add quinoa buckwheat flakes, protein and greens powder, coconut and sea salt to mixture and stir until combined
5. Once mixture is cool add cacao nibs
6. Add to baking sheet and using your hands flatten into a large square.
6. Chill in fridge for 45 mins.
7. Remove and cut into rectangles
When I bake, I love exploring different ways to naturally sweeten my desserts. One of my favourite sweeteners to use in a recipe are Medjool dates. Medjool dates, also known as “The King of all Dates” are a staple in my kitchen. I keep a large mason jar of them in my cupboard because they are delicious as a snack on their own, or as mentioned above, they can be used as a natural sweetener in a recipe. Medjool dates have a creamy, caramel like texture that can satisfy a sweet craving. Some may call them “nature’s candy”. So does nature’s candy have any health benefits? You bet! Each Medjool date is packed with health promoting vitamins and minerals.
Check them out:
They are high in FIBRE
- Medjool dates are high in soluble fibre, which not only helps with constipation, but it also stabilizes blood sugar, cholesterol levels and makes you feel full longer
- Medjool dates contain a specific type of soluble fibre called beta-D-glucan, which can absorb and hold water, giving it the ability to add bulk and softness to stools which can help eliminate any toxins or waste from your colon.
They are high in ANTI-OXIDANTS
- Medjool dates are filled with powerful anti-oxidants that help protect the body against inflammation of cells that can lead to cancer.
- Medjool dates contain more antioxidants than blueberries and blackberries.
They are naturally SWEET
- Medjool dates are naturally sweet, and they contain no added preservatives or sugars. They are a great alterative to any artificial sweetener
They are high in POTASSIUM
- Medjool dates are rich in potassium, which replenishes lost electrolytes and can also help to control your heart rate and blood pressure. They are perfect if you need a quick energy pick-me-up.
- Medjool dates are higher in potassium than bananas, spinach and oranges and provide 20 percent of the nutritional daily value per 3.5 ounce serving!
They help STABLIIZE BLOOD SUGAR
- Medjool dates are considered medium on the Glycemic Index, which keeps insulin levels stable and assists with weight control.
They are high in COPPER
- Medjool dates are high in Copper, which is a mineral that helps your body absorb and use iron to form red blood cells.
- Copper is also used to form collagen, which is an important component of bone, skin, cartilage and tissues.
They are high in B VITAMINS
- Medjool dates are an excellent source of B Vitamins, which help maintain the health of your hair and skin as well as your liver function.
- Vitamin B6 helps with mood regulation and Vitamin B5 plays a role in red blood cell development.
Medjool Date Pumpkin Seed Butter Cups
Ingredients:
- 2/3 cup organic coconut oil
- 1/2 cup raw cacao powder
- 1/2 cup pure maple syrup
- 1 tsp vanilla
- 1 tsp cinnamon
- 12 tsp organic pumpkin seed butter
- 10 medjool dates quartered
Directions
- Melt coconut oil over a low heat to a liquid
- Add cacao powder, maple syrup, vanilla and cinnamon and stir. Set aside.
- Add mini muffin liners to mini muffin pan
- Add 1 tbsp chocolate mixture to each mini liner and stick in the freezer for 10 minutes
- Once frozen take out and put medjool date pieces in the cups
- Then add 1/2 tsp of pumpkin seed butter on top of each date
- Pour remaining chocolate mixture over and freeze for another 10 minutes
- Store in the freezer or fridge
