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Muffins are typically little sweet cakes disguised as a nutritional breakfast option… not with this recipe… It’s loaded with natural & nutritious ingredients to make them the perfect breakfast or snack!
I’m always tinkering with ways to make muffins a little bit healthier while still retaining their moist, sweet deliciousness. I think this recipe is win-win… it’s sweetened with maple syrup, loaded with good-for-you foods like organic applesauce, carrots and walnuts and kissed with a little cinnamon and nutmeg!
This recipe can easily be doubled. I love this yield, though... the muffins always get consumed while they are fresh and at their best.
1 cup flour
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon baking powder
1/8 teaspoon nutmeg
1/8 teaspoon salt
1 organic egg
1/3 cup maple syrup
1/2 cup organic applesauce
1/4 cup coconut oil* or olive oil
1 teaspoon vanilla
1/2 cup organic carrots, shredded
1/2 cup walnuts, chopped
1/2 cup organic raisins
1 Tablespoon granulated sugar
1/4 teaspoon cinnamon
- Preheat oven to 400 degrees. Line a mini-muffin tin with 18 liners or grease and flour 18 mini muffin cups.
- In a mixing bowl; mix the egg and maple syrup together. Add the apple sauce, coconut oil and vanilla. Mix until combined.
- In a medium bowl, whisk together the flour, baking soda, cinnamon, baking powder, nutmeg and salt. Add the flour ingredients to the egg mixture. Mix until thoroughly combined.
- Add the carrots, walnuts and raisins. Mix just until combined.
- Spoon the batter into the 18 prepared mini muffin cups.
- Mix together the Tablespoon of granulated sugar and 1/4 teaspoon of cinnamon. Lightly top each muffin with the sugar mixture.
- Bake for 11 minutes.
* coconut oil is usually solid, I sometimes lightly heat the oil for a couple of seconds in the microwave, but I also sometimes put it in solid and let the mixer break it down- whatever you prefer.
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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.'
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(1.) Most liquid soap comes in excess plastic packaging that can be recycled, but end up in the landfill. Bar soap typically comes in a paper wrapper that has considerably less packaging.
(2.) You get more soap with a bar. Ounce for ounce, the bar soap will last longer than the liquid soap (typically water & liquefying ingredients are the first ingredients in a liquid soap – not true for bar soap).
(3.) It’s more economical! It’s good for the pocket book & the environment!
Raise the bar... because... substituting one bottle with a bar in each U.S. home would keep 2.5 million pounds of plastic out of landfills.
{photo of Nature Boy soap from Whole Truth shop here!}
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Smoothies are a big hit at our house! The kids love watching the blender whirl and mix the chunks of fruit, ice and yogurt into one thick drink, and I love knowing that they are drinking 2+ servings of fruit or vegetables, yogurt and flax seed.
This drink is so versatile and adaptable… use whatever fruits (and some veggies), juices and yogurt that you have. Smoothies are super easy to put together… throw it all in and seconds later, its ready! We make these as snacks, but they are a perfect & portable breakfast or light meal on-the-go.
banana strawberry smoothie:
1 banana, peeled
1 cup strawberries, hulled {if they are organic, i throw the whole strawberry in}
1/2 cup vanilla yogurt
1/4 cup milk, orange juice or water
1/4 cup crushed ice
1 Tablespoon flax seed
(1.) Put all of the ingredients in the blender. Blend for one minute; until smooth. Serve :)
For a basic smoothie recipe, I typically take 2 cups of fruit {and sometimes spinach}, add yogurt, milk or juice & ice. Blend well and serve!
Some additional add-ins to complement your smoothie: nuts, coconut, protein powder, vanilla, cocoa powder, peanut butter & honey
want to get your kids in the kitchen? our e-cookbook has 56 yummy, healthy & quick recipes for kids & grown-ups! Amazon: BUY HERE!
First Lady, Michelle Obama, has started a great campaign called, Let's Move! She states, "This isn’t just a policy issue for me. This is a passion. This is my mission. I am determined to work with folks across this country to change the way a generation of kids thinks about food, nutrition and physical activity"!
We love this campaign and we love the turkey burger recipe from the White House Executive Chef. It's healthy & absolutely delicious. It has a light texture with a subtle lemon & herb flavor. It's going in the dinner repertoire and is definitely company-worthy.
turkey burger recipe:
1 pound ground turkey
1/4 cup panko crumbs (*we added an additional Tablespoon*)
1 egg white (*we used a whole egg*)
2 Tablespoons minced scallions
1 garlic clove, minced
2 Tablespoons soy sauce
2 Tablespoons fresh parsley, chopped
Zest & juice of 1 lemon
1 Tablespoon of canola oil
(1.) In a large bowl, blend ground turkey with panko, egg white, scallions, garlic, soy sauce, parsley, lemon zest and juice. Shape into 4 equal patties (*we made 6 patties out of this recipe*).
(2.) Heat canola oil in a large nonstick skillet over medium heat. Cook turkey patties for about 5-7 minutes on each side or until cooked through.
These would be delicious topped with cheese, sliced tomato and/or avocado.
To check out more of the Mom-in-Chief's great campaign and to get tips on everything from nutrition, diet, exercise and improving school lunches, visit http://www.letsmove.gov/
More than half of all second graders have cavities! More than 40% of children have some tooth decay by age 5. Baby teeth are vulnerable to decay from the moment they appear. Why is tooth decay in young children on the rise and more importantly, how can you protect your child's teeth?
No shocker that sugar is the main culprit! Sugar occurs in almost everything children eat these days, whether it's naturally occuring or added. Soda is one of the worst dental offenders. One can of soda has the equivelant of 10+ teaspoons of sugar... a cavity in a can. To help offset this problem, minimize the amount of processed sugar they eat. Serve nuts, seeds, fruits & veggies.
A natural sweetener? Xylitol is a natural sweetener that may help strengthen teeth! Scientific studies show that xylitol not only prevents cavities, it also repairs dental enamel and reduces the formation of plaque around teeth. Look for it as an ingredient in toothpaste, gum and mints.
Brusha, brusha, brusha! Have those tykes brush regularly; at least two times a day with a properly sized soft-bristle toothbrush.
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article adapted from taste for life
a simple trick to encourage more paper recycling and less landfill accumulation is to place a recycling bin right next to a garbage bin. this is a super easy way to conserve paper! producing one ton of paper from recycled pulp saves 7,000 gallons of water and 17 trees!
{trash & recycle decals from Tasty Suite- get yours here! use the code ECOIKE at check out and get 25% off on your order!}
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