Eating Ch-ch-ch chia seeds

I love chia seeds!  Lately, I have been throwing them in baked goods, cereal and sometimes savory dishes.

                 

When you hear chia, you’re probably thinking chia pets… and you would be right… these little seeds are nutritional gems and help your clay pet grow hair (but please, only buy your seeds from a health food store!).

Chia seeds look like poppy seeds and have almost no taste.  They are a member of the mint family and pack a lot of nutritional punch!  One ounce of seeds (approximately 2 Tablespoons) has:

• 4.9 grams of omega 3 fatty acids 
• 11 grams of fiber
• 4 grams of protein
• Calcium, iron, magnesium, potassium, phosphorus, manganese, copper, zinc, vitamins B1, B2, B3

They are gluten free and vegan.  The seeds are a great alternative to flax seed.  They have a longer shelf life than flax seed and do not have to be ground to release the omega 3’s (and, they actually have more omega 3’s than flax seed!). 

I find chia seeds to have no taste… which makes them the perfect addition to any dish.  Throw them into salads, yogurt, smoothies or a pasta dish.

They pack a crunch and are loaded with health benefits.  What are you waiting for?  Grab some ch- ch-ch- chia seeds!  Check out Chia Seeds and other foods we love in the eco ike store!

How do you eat chia seeds or what foods do you put them in?

mango ice cream

I scream, you scream. We all scream for home-made ice cream!

This dessert is so refreshing, simple and healthy. It has the creamy goodness of ice cream & the refreshing taste of sherbet. Grab a spoon and dig in!

1 ½ cups mango, peeled, seeded and cut into chunks
15-ounce can of sweetened cream of coconut
1/3 cup fresh lime juice
¾ cup water

(1.) Place the mango in a blender or food processor and blend until smooth. Push the mango through a sieve. Rinse out the blender to discard the mango fibers.
(2.) Pour the mango back into the blender or food processor. Add the cream of coconut, lime juice and water. Blend all of the ingredients and freeze in an ice-cream maker.

want to get your kids in the kitchen? our e-cookbook has 56 yummy, healthy & quick recipes for kids & grown-ups!  buy our e-cookbook at Amazon! only $3.99!

mini meat loaves

These little loaves are packed full of protein, vegetables and deliciousness!  They are super easy to prepare and are a hit with everyone in the family!  Feel free to use either ground chicken, turkey or beef.  Pair with your favorite side and mashed potatoes for a family favorite meal!

1 pound ground chicken, turkey or beef

1 egg, lightly beaten

1/2 cup oats

1 shallot, finely sliced

1/2 cup organic carrots, peeled & grated

1/2 cup organic red bell peppers, finely chopped

1/2 cup shiitake mushrooms, finely chopped

1/4 cup organic chives, chopped

1/2 cup cheddar cheese, grated

1 Tablespoon worcestershire sauce

1/4 teaspoon sea salt

freshly ground pepper

1/2 cup cheddar cheese, grated

1. Preheat oven to 375 degrees.
2. Lightly grease mini muffin tins with olive oil.
3. Mix all of the ingredients together. 
4. Fill each muffin tin until leveled with the pan.  Level each tin with a fork.
5. Bake for 18-20 minutes.  Turn oven off.
6. Remove from oven and top each meatloaf with 1 teaspoon cheese. 
7. Place back in oven for one minute (to melt the cheese).

Makes approximately 30 mini meatloaves

want to get your kids in the kitchen? try our e-cookbook: Cooking FUNdamentals: yummy, healthy & quick recipes for kids & grown-ups!  BUY HERE!

follow eco ike on facebook & twitter!

the incredible egg

Crack open an egg – they are high in the nutrients lutein & choline, loaded with vitamins, have all 9 essential amino acids and contain 6 grams of protein!

for more healthy eating tips, be sure to follow us on facebook & twitter!

Getting kids to eat their colors!

Red apples, orange carrots, green kale, purple eggplant… eating our colors is good for us and growing little bodies!  A great way to get kids excited & interested in fruits and vegetables is to talk about it's connection to color!  Eating a rainbow-colored diet instills wholesome eating habits that are essential for a child’s health, growth and development.

Kids love colors. Have them a draw a rainbow {red, orange, yellow, green, blue, purple} and then discuss what fruits & vegetables share the same colors.

Teach them the importance of nutrition by explaining that the different colors provide different nutrients! It’s a great way to get them involved in the foods they are eating {or hopefully about to eat!} and to help them understand that natural plant pigments signify certain health benefits:

Orange/yellow fruits & vegetables- are colored by a plant pigment called “carotenoids”. Carotenoids produce Vitamin A, which helps to make the eyes healthy. Eat your carotenoids with carrots, pumpkins, sweet potatoes, cantaloupe, mangos and winter squash.

Red fruits & vegetables- are colored by “lycopene”. Lycopene helps boost immunity so your body can fight off colds & viruses. Eat your lycopene with tomatoes, watermelon, red peppers and pink grapefruits.

Blue/purple fruits & vegetables- are colored by “anthocyanins”. Anthocyanins are a powerful antioxidant that help protect your bodies cells from damage. Eat your anthocyanins with blueberries, purple grapes, eggplant, figs and blackberries.

Green fruits & vegetables- are colored by “Lutein”. Lutein is loaded with antioxidants, essential vitamins, minerals and fiber that help protect our eyes and skin. Eat your folate with broccoli, spinach, kale, Brussels sprouts and asparagus.

Every color of fruits & vegetables contain different vitamins, minerals and phytonutrients that help nourish little bodies and help them grow and stay healthy! 

For more fruit & vegetable fun, read "Eating the Alphabet" by Lois Ehlert
'Apple to zucchini, come take a look, start eating your way, through this alphabet book.'



we love helping kids & families grow green!  follow us for more helpful tips, recipes & articles!  facebook + twitter