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Homemade Frozen Yogurt Pops

My girls loved these super simple homemade frozen yogurt popsicles! I made them for a few reasons:

  1. There is too much sugar, artificial sugars and mysterious ingredients in the store bought kind.
  2. Teagain is teething, bad, and she loves anything cold and frozen!
  3. It's fun!

So you could buy these little Zipsicle containers and use them for almost anything and for a million recipes! I'll share my two simple recipes:

Strawberry Chia

  • 1 cup organic full fat yogurt
  • 1.5 cup fresh strawberries
  • 2 Tbs chia seeds

Blueberry Flax

  • 1 cup organic full fat yogurt
  • 1 cup frozen blueberries
  • 2 Tbs ground flax seeds

Put all ingredients in a blender, I use the Vitamix, and blend til smooth.

Use a funnel to pour ingredients into Zipsicles. 

My recipe made about 5 popsicles of each flavor. 

Freeze laying flat, then once frozen put in large zip lock container. 

Enjoy!

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Common Keto Diet Mistakes

 

The ketogenic diet is a way of eating that is high in fat, moderate in protein, and very low in carbohydrates with a goal of ketosis.  Check out my Keto 101 blog post for more details on a ketogenic diet.  If you’re currently eating a keto diet or have in the past, take a look at the common mistakes people make when eating keto.  A few of these may surprise you, especially number five!

Top 6 Mistakes 

1. Not eating enough greens & veggies

Since fat is the star on a ketogenic diet, vegetables tend to get pushed aside.  Leafy green vegetables like spinach, kale, swiss chard, mustard and turnip greens have a lot to offer!  Yes, they do have some carbs, but very few and most of which are fiber.  They are loaded with vitamins, minerals, antioxidants and phytochemicals to help the body function at an optimal level.

They also provide an array of amino acids and electrolytes. 

2. Not getting enough electrolytes or staying hydrated!

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Coconut Chicken Tenders

Ingredients:

  • 2 lbs of fresh chicken tenders (not frozen)
  • 2/3 cup coconut flour
  • 3 eggs
  • 3 cups unsweetened shredded coconut
  • 3 Tbs taco seasoning
  • Salt to taste

Instructions

Pat chicken tenders dry with paper towel.
Spray large baking pan with cooking spray.
Preheat oven to 350.
Get 3 shallow bowls or dishes. In one bowl, mix coconut flour, 2 TBS taco seasoning, pinch of salt.
In another bowl, stir 3 eggs together with 1 TBS taco seasoning.
In the third bowl, pour shredded coconuts.

Take your chicken tenders and first coat in coconut flour. Then dunk completely in egg mixture. Then coat completely with shredded coconut.

Bake at 350 for 30-40 minutes, flipping over half way. Chicken will be cooked thoroughly and not pink.

We made these with sweet potato fries and everyone in the family loved them!

My 3 year old helped me in the kitchen making these! She loved pouring out the flour and coconut, and dunking the chicken in bowls! Yes, it's messy, and it takes longer, but the earlier you get...

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Miracle Noodle Pasta

  • 1 pound organic beef or ground turkey
  • 1 Tbs avocado oil
  • 1 bell pepper, diced
  • 1 package miracle noodles
  • No sugar added pasta sauce

Miracle noodles are made of the Kojanc plant. This plant is very low in glycemic index, low in carbs and low in calories. It's also great source of prebiotics. Because of this, some people may experience an upset stomach, unpleasant GI effects after eating a whole bag of the miracle noodles, just a warning. 

Where do you buy miracle noodles? I buy the "angel hair" version on amazon

Also to make the noodles more appetizing, I found it was best to rinse the noodles in water, pat try with a towel, and then on a cutting board cut the noodles much smaller. (Also recommended for parents serving this to kids, to reduce the risk of choking).

 

 

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Grain Free Turkey Meatballs

These turkey meatballs are so incredibly easy. They are also grain free, toddler friendly, husband approved, and always available when you follow my instructions for batch prepping!

What I love to do is double, or triple this recipe and make a massive batch at the same time. 

Then, I cook one pan of them after they are ready. We eat those for dinner that night, and then have enough for leftovers. 

Then, I freeze the rest for quick, easy, healthy meals!

Ingredients

2 lbs lean ground turkey
2 eggs
1/2 cup shredded mozzarella cheese
1 Tbs garlic powder
2 Tbs italian seasonings (basil, oregano, etc)
1/2 tsp salt

Instructions

With your hands, mix all ingredients together well.
Form into meatballs.
Place on parchment paper lined cookie sheet. Bake immediately, or freeze.
If you are freezing for later, wait a few hours and then place them all in a labeled zip lock bag. 
When ready to eat them, no need to thaw, just put on parchment paper and bake. 
Bake at 350 for 30-40...

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Micros 101

Micro is a shortened term for micronutrients, which are commonly referred to as “vitamins and minerals.”  Unlike macronutrients (carbs, fat, and protein), which you can read about here, the body only requires a small amount of vitamins and minerals hence the term “micro.”  

I could go on forever about micronutrients because there are so many of them with many different purposes and functions, but for the sake of time (and short blog posts) I’ll only touch on a few key micros that you may or may not be familiar with.

Vitamins:

Vitamin C aides in the absorption of iron, protects against free radicals, and helps with wound healing and building a strong immune system. One fun fact is that 1 cup of red bell peppers actually contain more Vitamin C than an orange! Sources: green pepper, red peppers, broccoli, oranges, strawberries, Brussel sprouts.

Vitamin A helps vital organs work properly and plays a role in healthy vision, reproduction, and the...

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Lentil "Sloppy Joes"

Looking for some yummy meatless meals to add to your mix? I was a vegetarian for 12 years and used to live off lentils, beans and legumes! This recipe is similar to my lentil tacos, but makes a great “sloppy joe” alternative! It does have a little more of a chili taste, but you could experiment with adding more tomato paste into the mix!  


Mushrooms are a great source of Vitamin D, a low-starchy vegetable, anti-inflammatory properties, and rich in many vitamins & minerals!
If you aren't a fan of mushrooms, this one isnt a very "mushroom-y" dish, the sloppy joe mix takes over. Chop the mushrooms very small to help disguise them.

 

Lentil "Sloppy Joes"

  • 2 Tbs avocado oil
  • 1 small onion, chopped
  • 8 oz mushrooms, chopped
  • 1/2 cup brown lentils, washed
  • 2 Tbs tomato paste
  • 1/2 cup tomato sauce
  • Sloppy joe seasoning packet
  • 2 cups + water


Add oil, onion, mushrooms, lentils to large skillet. Turn on medium- low heat. 

Add all remaining ingredients, adding water...

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Macros 101

 

What in the world are macros, what do they do, and which foods contain them?

According to dictionary.com macro is defined as anything very large in scale, scope, or capability.  When used in the context of food, macro is the abbreviated version of macronutrient.

There are three types of macronutrients: protein, carbohydrates, and fats. These three macros are required in large amounts by the body in order to function properly and maintain health.

Protein (1g of protein = 4 calories)

Protein is broken down by the body into amino acids and used to repair and build muscle, make enzymes and hormones, and contribute to many other important functions.  There are nine essential amino acids that we must get from food, because our bodies cannot make them.  

 
We obtain these essential amino acids through complete protein sources such as high quality animal proteins like humanely raised chicken, grass-fed beef, and wild caught seafood.  If you don’t eat...

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5 Ways to Improve Your Kids' Gut Health

5 Way to Improve Your Kids Gut Health

Scroll down to watch one of my live videos from my Mommy Feeding Family group in which any mom can join for free! I shared 5 ways to improve your children's gut health!

I go in depth during the video, but the 5 ways include...

1. Reduce inflammatory foods in your kids diet. Sugars, processed cookies, candy, juice, inflammatory oils, etc.  

2. Get outside and stop sanitizing everything. Bacteria, good and bad, live everywhere, and exposure to all kinds are good for our gut microbiome. There is certainly a time and place for bleach, but every day hand sanitizer is not doing you any good.  

3. If pregnant or hoping to be pregnant, and you have a choice, research shows children born via vaginal vs c-section and children breastfed vs formula fed makes a big difference. I know this isn't always an option, and I'm not trying to cause any mommy guilt, because Lord knows we all get enough of that, simply stating...

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Picky Eaters

We want the best for our kids and feeding them wholesome, nutritious food is a high priority, but it can be beyond frustrating if your child is a picky eater.  From coast to coast, lots of blood, sweat, and tears have been shed over broccoli.  

Ideally, mealtimes should be relaxing, calm, and enjoyable… for everyone, including you, mom! I’m here to help you take the stress out of mealtimes and the pressure off of YOU!

Remember this, every meal will not be perfect 100% of the time.  After all this is real life!  Look at the big picture...the overall goal is to instill a healthy relationship with food. So when your baby is no longer a baby, they are equipped to make healthy food choices on their own (most of the time).  Try out some of these tips to help your little ones develop that healthy relationship with food.

For more help with learning what to feed your family, nutritious dinners, making sure everyone gets enough protein, etc. join my Mommy...

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