Monday, April 18, 2016

Hummus Recipe

I get tired of making school lunches!  Really, I do!  I make 177 lunches (give of take) times 2....that's 354 lunches!  Not to mention the 354 snacks I make and pack too.  
I want these meals and snacks to be healthy ones; consisting of protein, fruits, vegetables and good fats.  There is a lot of thought put into this, it's only natural to get kind of bored.  You can relate, right?

There is trial and error with coming up with so many meals.  When you come up with the ones that the kids love, hold onto that, bookmark it and keep in the repertoire.  Hummus is just one of those recipes.  My kids eat A LOT of hummus.  I was finding that I was buying two or three containers  a week at the grocery store.  It can get a little pricey.  So I came up with a recipe that is just as good and costs MUCH less.


2 cups garbanzo beans (also known as chick peas)
1/4 cup of liquid from the garbanzo beans
1/4 cup freshly squeezed lemon juice
1 garlic clove, minced ( or more if you love garlic hummus)
11/4 tsp salt
3 tbsp sesame tahini (found in the ethnic aisle of your grocery store)
2 tbsp olive oil

Blend until smooth. ( I use a food processor but a blender will work too.)

THAT'S IT!!  Easy, right?!!

I store it in a container in the fridge.  Heck, recycle a store bought hummus container! 

What are some healthy, kid-friendly recipes you make and love?  Share them with me in the comments!

Thursday, April 7, 2016

Meal Planning and Pancakes

I start every Saturday with a hot cup of coffee and pen and paper.  It's meal planning time!  Going through recipes, planning out our meals for the busy week ahead helps save my sanity. At least one dinner during the week will be breakfast.  We love breakfast for dinner.  It's quick, fun and delicious.  This week was no exception, Pancakes!  With local bacon and maple syrup. Yum!

I found a recipe for Lemon Poppy Seed Pancakes.  I love lemon and this just called out spring to me.  With a little tweaking of the recipe, I quickly made it perfect for my family.  I hope yours finds it just as delicious!

2 cups Gluten Free Flour
2 teaspoons baking powder
1/2 teaspoon salt
3 tablespoons granulated sugar
3 teaspoons lemon zest
1 cup of non dairy milk of your choice (rice or non sweetened almond milk is good)
2 tablespoons fresh lemon juice
2 large eggs
1 teaspoon vanilla extract
2 tablespoons chia seeds (using chia seeds instead of poppy seeds add nutritional value to the recipe.  Chia seeds are high in omega 3 fatty acids, fiber and protein!)

1. In a large bowl, whisk together the flour, baking powder, and salt. In a small bowl, combine the sugar and lemon zest. Rub together with your fingers until fragrant. Whisk into the dry ingredients.
2. In a medium bowl, whisk together the milk, lemon juice, eggs and vanilla. Add the wet ingredients to the dry ones, mixing only until combined. Stir in the chia seeds.
3. Heat a griddle pan or non-stick skillet over medium heat. Spray with cooking spray. Pour about 1/4 of a cup of pancake batter onto the hot griddle pan, spacing out the pancakes a few inches from each other. When the pancakes start to bubble up, flip and cook until pancakes are slightly golden brown. Serve warm with butter, maple syrup or fresh fruit.

Wednesday, March 23, 2016

Egg Muffins

A protein rich breakfast is a fantastic way for a child to start their day.  Protein and omega 3 fats feed the brain and sets the child up for success.  Where a sugar and carb heavy breakfast will put the brain to sleep, making a child sluggish and unable to learn at it's most optimal level.

These egg muffins are a perfect blend of protein, vitamins and nutrients and are perfect for an on the go breakfast that can happen on hurried school mornings.

Egg Muffins with Ham, Spinach and Cheese
1/4 cup ham, chopped
5 egg whites
2 whole eggs
1/4 cup milk ( we used rice milk, use whatever works for you)
Salt and pepper, to taste
1/4 cup fresh chopped spinach
1/4 cup shredded sharp Cheddar cheese ( I also made 3 out of the 6 with dairy free cheese)


1. Preheat the oven to 350 degrees F. 
2. In a large mixing bowl, whisk together egg whites and eggs. Whisk in milk and season with salt and pepper, to taste. Stir in the chopped spinach.
3. Grease 6 muffin tin cups with cooking spray or line cups with paper liners. Pour egg mixture evenly into the muffin cups.
4. Distribute cheese and ham equally between each muffin cup.
5. Bake egg muffins for 20 minutes, or until the muffins are firm in the center. Remove from oven and gently go round each egg with a butter knife. Serve warm.
Note-you can store the egg muffins in the fridge for 3-4 days and reheat them in the microwave

Wednesday, March 16, 2016

Happy Saint Patrick's Day!

Saint Patrick's Day.  
The day when everyone is Irish, sharing in song and food.  Even McDonald's becomes Irish when they bring out their Shamrock Shake.  This festive, sweet treat will make your head spin when you read what's inside the 22oz cup!

*Huffington Post

Can you believe it?  I almost fell over when I read this.  How can you possibly make something that's edible with so many ingredients?  Many of which you can't pronounce! Not to mention the sugar content!

I thought it would be fun to make a healthier version of the shake with only 6 ingredients, all of which we can pronounce, and only honey as the sweetener.

1 can coconut milk
1 avocado, peeled and seed removed
3 tablespoons pure raw honey
1 cup of ice
1 tablespoon pure vanilla extract
1 teaspoon pure peppermint extract
Put everything in the blender and blend. Enjoy!

Wednesday, February 24, 2016

I applaud you

Have you or someone you know been diagnosed with ADHD?  I want to applaud you!

That may sound strange, but hear me out.

The journey in which one travels on the path of ADHD is a long one.  It is started much sooner than the diagnosis.  The diagnosis is not the arrival destination; it is simply a stopping point along that path.  

For a long time, life has been full of forgetfulness, impulsiveness, accidents, tears, anger and anxiety (just to name a few) that has made you question, "Is this normal?"  Quite possibly, you may have wondered "Is this ADD?"

This journey takes years. Remember, you/they were born this way.

It takes a lot for a person to come to the decision that a medical diagnosis is needed.  For some, it's a feeling of defeat.  Others may feel that it's another piece of the puzzle they need to complete the big picture.  Both feelings are appropriate.

But you know what?
You took the right step for yourself and the people you love.
You made the decision that living this way was not living at all.
You took that difficult leap towards wellness.
I applaud you!

 You may ask yourself, "What do I do now?"

With a new diagnosis, you will need tools to help you continue on your journey in life.
These tools come in many forms; medication, counseling, nutrition, mindfulness, physical fitness, yoga and/or supplements.

In my experience, medication is another stopping point along the path that takes time coming to acceptance.  The decision to or not to medicate is a personal one and should not be taken lightly or met with criticism.  I do recommend talking with your physician should this be the route of treatment you want to explore. Only your physician can prescribe medication.

If counseling, nutrition, mindfulness, physical fitness, yoga and/or supplements are your choice of tools, I am here to help you! 
I have seen wonderful results in changing ones diet and adding yoga, and other forms of fitness.
I am here to help you, every step of the way!  
There is no cure for ADHD.  However, these are tools that can help you live life to it's fullest.  Enjoy life again.  

I applaud you.

Let's work together along your path to wellness!  I am here to help guide you along this journey; providing you with the tools you will need to help get your life back.

Monday, December 28, 2015

Happy New Year!

As 2015 comes to a close, I find myself, like many people, reflecting on what the past year has taught me. 

I have so much to be grateful for. Many accomplishments have been made as well as amazing connections with wonderful people. 

My children have blossomed both academically and socially. They are both healthy and happy, therefore I am happy. What more could a mother ask for?!

My personal relationships with friends and loved ones are built on love, trust, honesty and laughter. Surrounding myself with those who bring me such joy, as I hope I bring to them, is an overwhelming feeling of gratitude.

Towards the end of this year, I wasn't the healthiest health coach. THIS was very difficult for me to understand, at first. However, just like the highlights of my year, the darker times also taught me something. I AM ENOUGH. There is no way I can be everything to everyone and have what I need for myself. I learned this as my health suffered. I pushed myself to the point of physical exhaustion. 

Taking time for myself to heal has not only been good for my health, but also good for my soul. I stepped away from social media, a bit. I slept, I ate meals s-l-o-w-l-y, drank water in abundance and heck, watched movies just because I could.  I came to terms with all is as it should be. I AM ENOUGH.

It was particularly difficult for my health to take a nose dive right in time for the holidays. And as my wonderful friends offered their help, I could only say "Thank you! But what is done ( the shopping, the presents, the cards etc.) is going to have to be good enough." I surrendered! And it felt good!

So as we come to the end of 2015, I ask you, How are you feeling? Are you ready to take on the new year? Or are holding onto things that may not be benefiting you anymore? 

Only you know.  Remember this, I AM ENOUGH!

Thank you all so very much for being a part of the Healthy Appetites community. I'm looking forward to what 2016 has in store!

See you in the New Year!

Much love,

Monday, October 26, 2015

Keeping Halloween fun for everyone and Mummy Pizzas!

Halloween is a time full of imagination and fun.  It can also be a time of anxiety and sensory overload for some.  I recently read an article written by a Special Ed teacher in PA who also works with children with ADHD and other disabilities and it really put the night into perspective.

HALLOWEEN FACT: Sugary treats do not cause hyperactivity, but the exciting environment of tricking and other holiday experiences may contribute to an increased level of activity

While I'm all about healthy eating and not a huge fan of the overabundance of candy that goes along with Halloween, it makes sense that the over excitement of the night in general is what makes the experience difficult for children.

Jonathan Brush, Ph.D., a clinical psychologist, succinctly sums up how many children with ADHD experience Halloween. “When a child has ADHD, we know that there is a tendency towards impulsivity and over activity in the best of circumstances, and this is exacerbated in new and unfamiliar situations. In the case of Halloween, we add the experience of dressing up in costumes, going out at night, seeing other groups of children around the neighborhood. This is a recipe for the child with ADHD to become overwhelmed with stimuli, leading to less self-control and increased overactivity.”

Here are some helpful tips for school and home:

  • Create a social skill story detailing the adventure to foster familiarity.
  • Plan a costume dress rehearsal…beware of sensory and safety costume issues.
  • Take a test run of your treating route…surprises create stress.
  • Preset candy rules… schedule a donation! ( we do the "Switch Witch" at our home. Kids keep 5-10 pieces of candy,depending on size, the rest is left for the Switch Witch who takes the candy and leaves a small, non candy gift. LOVE IT!)
  • Safe Costume = Safe Trick-or-Treating
  • Try to stick to your regular bedtime routine!
  • Fill up on a healthy dinner before treating!
  • Collaborate with teacher & preview school celebration plans!
  • Take calming breaks using hard impact exercises…20 jumping jacks!
  • Schedule daylight trick-or-treating vs. night time.
  • Less is more…fewer houses, more control!
Remember, Trick or Treat is NOT a required activity. If your child really doesn't like it, skip it!  Do something else that's fun as a family. 

Mummy Pizza Recipe

A Halloween tradition in our house is having friends over for dinner before we all head out Trick or Treating.  I always like to fill the kids bellies with something fun and healthy before the onslaught of candy and shenanigans.  It wouldn't be Trick or Treat without Mummy Pizzas

What are some of your Halloween traditions?  What do you do that helps have a fun and safe night for all?