Category Archives: kids

NO BAKE ENERGY BITES

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INGREDIENTS

  • 1 cup oats
  • ¼ cup organic almond butter or peanut butter
  • ¼ cup agave or honey
  • 2 tbsp chia seeds or hemp seeds
  • ½ tsp sea salt

Optional add ons:

  • ½ tsp vanilla
  • ½ tsp cinnamon
  • Shredded coconut
  • Raw cacao nibs
  • Dried cranberries
  • A few tbsp of ground flax meal
  • Chocolate chips

INSTRUCTIONS

  1. Mix all ingredients together in a bowl.
  2. Use a spoon or small scooper to make balls. You may need to keep a bowl of water nearby to wet your hands so the batter doesn’t stick to them. 
  3. Place energy bites in an airtight container and store in the refrigerator up to 5 days or in the freezer up to 3 months. 

oat flour banana bread

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INGREDIENTS

  • 1 ¾ cups Oat Flour (Roughly 2 ¼ Cups Rolled Oats)
  • 4oz (½ Cup) Organic Coconut Oil
  • 1 Cup Coconut Sugar
  • 2 Large Eggs
  • 1 Teaspoon Pure Vanilla Extract
  • 1 Teaspoon Baking Soda
  • ½ Teaspoon Salt
  • 5oz (just over ½ cup) Greek Yogurt, Plain or Vanilla
  • 3 Very Ripe Bananas (the browner the better)
  • Optional Add Ins:
    • 1/2 cup walnuts 
    • 1/2 cup chocolate chips
    • Top with shredded coconut before baking

DIRECTIONS

  • Preheat oven to 350F and grease a 9X5 loaf pan.
  • In a food processor blend oats until a fine flour texture is formed.
  • Melt coconut oii and mix together with coconut sugar in a large bowl. Then add eggs and vanilla. Mix in oat flour, baking soda, and salt.
  • In a seperate bowl mash bananas. Fold the bananas and greek yogurt into the flour mixture.
  • Pour into the prepared pan.
  • Bake for 50-60 minutes. 
  • Let cool for 30 minutes before inverting out of the pan onto a plate. Enjoy!

*recipe adapted from Confesssions of a Baking Queen

SWEET POTATO BROWNIES

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INGREDIENTS

1 cup sweet potato (cooked and mashed)

½ cup any nut butter

¼ cup maple syrup or agave

1 tsp vanilla extract

½ cup cocoa powder

¼ cup oat flour (you can grind raw oats in a blender)

½ cup chocolate chips (vegan if desired)

DIRECTIONS

Preheat oven to 350 degrees F. 

Line a 9 x 9 inch pan with parchment paper

In one bowl, combine sweet potato, nut butter, syrup and vanilla.

In a separate bowl, combine oat flour and cocoa powder.

Combine all ingredients and mix in chocolate chips. 

Transfer to baking pan and bake for approximately 30 minutes.

Top with coconut based whipped topping and enjoy!

2O REASONS WHY SUGAR IS RUINING YOUR HEALTH

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Adapted from 146 Reasons Why Sugar Is Ruining Your Health, By Nancy Appleton, Ph.D.

  1. Sugar can suppress the immune system.
  2. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
  3. Sugar can weaken eyesight
  4. Sugar can cause premature aging.
  5. Sugar can cause heart disease.
  6. Sugar can contribute to osteoporosis.
  7. Sugar can increase cholesterol.
  8. Sugar can increase blood pressure.
  9. Sugar causes food allergies.
  10. Sugar can contribute to diabetes.
  11. Sugar can cause cardiovascular disease.
  12. Sugar can cause cataracts.
  13. Sugar can make the tendons more brittle.
  14. Sugar can cause depression.
  15. Sugar can contribute to Alzheimer’s disease.
  16. Sugar can lead to the formation of kidney stones.
  17. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
  18. Sugar can lead to prostrate cancer.
  19. Sugar can increase the risk of stomach cancer.
  20. Sugar can cause liver tumors

………AND THAT’S JUST 2O OUT OF 146 REASONS. 

 

BANANA BREAD CHOCOLATE CHIP OAT BARS

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BANANA BREAD CHOCOLATE CHIP OAT BARS

Ingredients
2 1/4 cups oats (before blended) (gluten free, if desired)
1/2 teaspoon aluminum free baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
3 medium ripe bananas
2 teaspoons pure vanilla extract
1/4 cup unsweetened applesauce
1/4 cup honey (agave nectar if vegan)
1/3 cup chocolate chips (vegan, if desired)

For chocolate drizzle:
2 tablespoons chocolate chips (vegan, if desired)
1/2 teaspoon coconut oil

Instructions
1. Preheat oven to 350 degrees F. Spray 9×9 inch baking pan with nonstick cooking spray.
2. To make oat flour: Place oats into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended. Transfer oat flour medium bowl; whisk in baking powder, baking soda, salt and cinnamon; set aside.
3. Place bananas, vanilla, applesauce, and honey into blender; blend 1-2 minutes or until smooth and creamy. Add to oat flour mixture and mix until just combined.
4. Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan, spreading evenly with rubber spatula. Bake for 15 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Cool 10-15 minutes on wire rack.
5. Prepare drizzle by adding 2 tablespoons of chocolate chips and coconut oil in microwave safe bowl. Microwave on high 30 seconds; stir well to combine then drizzle over the top of bars. Cut bars into 16 squares and enjoy!
Notes: Bars can be frozen. Simply bake, cool, cut; store in ziploc bag. Reheat individually for 30 seconds in microwave. Extra ripe bananas are best for this recipe.

Nutrition Information
Serves: 16
Serving size: 1 bar
Calories: 116
Fat: 2.9g
Carbohydrates: 21.8g
Sugar: 10.8g
Fiber: 2.2g
Protein: 1.7g

http://www.ambitiouskitchen.com

NON-DAIRY STRAWBERRY/ BANANA ICE CREAM

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Ingredients (makes about 4 cups)

  • ½ cup (or less) non-dairy milk alternative (coconut, soy, rice, almond, etc)
  • 1 tsp vanilla extract
  • 1 or 2 frozen bananas
  • 12 ounces frozen strawberries

 

Directions (these are for a Vitamix, modify for a regular blender…you will need a strong blender!)

Add ingredients to blender in the order listed, keeping the cap of the lid off. Set to frozen dessert setting, turn on, and use the tamper to push the frozen fruit down towards the blades.

If you don’t have a frozen dessert setting, pulse several times to break up the bananas and strawberries, then turn on and run for a few minutes, stopping occasionally to scrape down the sides of the blender.

 

PB&J WARM QUINOA BOWL

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INGREDIENTS

  • ½ cup uncooked quinoa
  • 1 ½ cups unsweetened almond milk
  • 2 tbsp natural, unsalted peanut or almond butter
  • 1 cup strawberries
  • 1 tbsp maple syrup
  • 1 tbsp chia seeds
  • 2 dates, chopped
  • 2 tbsp almonds, chopped

DIRECTIONS

In a medium saucepan on medium-high, add quinoa and almond milk. Bring to a boil and swirl in peanut or almond butter. Cover and reduce heat to low. Cook for 13 – 15 minutes, until quinoa is tender and almost all liquid is absorbed. Remove from heat and keep covered.

In a separate saucepan, while quinoa is cooking, cook strawberries and maple syrup on medium heat for 3 minutes. Mash berries with a fork and add chia seeds. Reduce heat to low and stir occasionally until thickened. Remove from heat and keep warm.

Stir quinoa with a fork and divide between bowls. Swirl in strawberry mixture and top with dates and almonds. Top with a splash of almond milk.

*adapted from cleaneating.com

 

ROASTED CHICKPEAS

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INGREDIENTS

  • Can of garbanzo beans
  • Olive oil
  • Salt
  • Seasoning/herbs of choice

PREPARATION

  • Drain and rinse the can of beans
  • Lay the beans on a paper towel and pat dry with another paper towel
  • Leave the skins on or use the paper towel to rub them off
  • Place beans in a bowl and toss with olive oil
  • Bake at 400F degrees for 30 – 40 minutes until golden brown and crunchy
  • Remove from oven, season with salt and any herbs/spices you like

For a spicy mix try:

  • 1/2 tsp ground cumin
  • 1/4 tsp cayenne pepper
  • 1/2 tsp chili powder
  • 1/4 tsp sea salt