Recipe: Good Morning Blueberry Muffins

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This is another great recipe from Elise Museles book Whole Food Energy.  I will say that if you are not used to eating primarily whole foods, you and/or your children are used to more processed foods in your diet (especially gluten), and your diet has not been rich in fruits and vegetables then it will take time to get used to these recipes.  You have to give your body time to get rid of toxins.  I am not a medical doctor; I only speak from my personal experience.  Once you are eating primarily whole foods they will start to taste like nothing you remember.  Everything is so fresh and delicious, and you become satisfied with much more basic, simple food choices and combinations.  I believe that things like smoothies and muffins are essential because they allow you to cram lots of stuff into one drink or muffin.  Smoothies only requires throwing all the ingredients into the blender. They are also easy to take and drink on the go, which is a must for busy families!  Muffins are perfect for breakfast or snack.  They can be made in large batches and individually frozen for later.  Get your children involved in picking out recipes and making the food. You might be pleasantly surprised at what they are willing to try when they help make it. Again, I am only offering my own personal experiences.  Take from it what you want and leave the rest!!  Happy Baking!

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Good Morning Blueberry Muffins (from Whole Food Energy by Elise Museles)

Ingredients:

  • 1 Tbsp. ground flax seed
  • 3 Tbsp. warm water
  • 1 Cup Almond Flour
  • 3/4 Cup quinoa flour *
  • 3/4 Cup brown rice flour
  • 1 tsp. ground cinnamon
  • 1 tsp. baking soda
  • 1 tsp. baking powder
  • 1/2 tsp. sea salt
  • 1/2 Cup honey **
  • 1/4 Cup coconut oil
  • 1/3 Cup applesauce
  • 1/2 Cup unsweetened almond milk
  • 1 Tbsp. apple cider vinegar
  • 1 Cup blueberries, frozen

*  I used chickpea flour because I didn’t have any quinoa flour

**  I didn’t have enough honey so I used a mixture of honey and maple syrup

I also added a little fresh lemon juice because I thought it would complement the blueberries well.

Preheat oven to 350 degrees F and oil 12-muffin pan with coconut oil or spray.  Mix flax seed and warm water together, whisk and let stand to thicken (this is a flax egg!).  In medium bowl, mix 3 flours, cinnamon, baking soda, baking powder and salt.  Set aside.  In large bowl, mix honey, coconut oil, the flax egg, applesauce, almond milk and apple cider vinegar.  Pour in the dry ingredients and mix.  Fold in the blueberries.  I used almost 2 cups of blueberries because I love the extra fruit in the muffins.  Do not overmix batter.  Fill the 12 muffin cups and bake for 25-30 minutes.

These delicious muffins are gluten-free and dairy free.  They freeze well and make a wonderfully filling snack or meal.  Enjoy!

Pre-Swim Team & Post-Swim Team Snacks

Here is today’s after school / pre-swim team and post-swim team snack:

After School & Pre-Swim Team Snack

After School & Pre-Swim Team Snack

(The mango, cantaloupe, honeydew combo on top is for me)

  • Larabar
  • unsweetened applesauce
  • honeydew
  • Tofurkey & Veganaise Sandwich
Organic Bread

Organic Bread

The sandwich is on this bread from Publix.  To my knowledge, this is the only organic bread available at Publix. There is probably a frozen option, but I have found that they usually don’t taste as fresh.  Unless you want to consume GMO wheat, this is the way to go!  More options are available at Trader Joe’s and Whole Foods if either of those store are close to you!

Super Simple Snack Series: Applesauce

Organic Unsweetened Applesauce

Organic Unsweetened Applesauce

This is a great snack, especially with the addition of a little cinnamon.  Apples are so sweet; I can’t imagine the need to have sweetened applesauce.  It may take your taste buds some time to get used to if you currently have a lot of sugar in your diet, but unsweetened applesauce is the way to go.  This is especially important for your children.  Add some chopped fruit or cinnamon to jazz it up a bit if necessary.  Or throw it in their lunch as is!

Whole Food School Lunch: October 29

Whole Food School Lunch:  October 29

Whole Food School Lunch: October 29

This morning was rushed, and I did not prepare lunches the night before……and there were no leftovers……and we were running low on fruits and veggies!  Three of the five things in this lunch are packaged, but they have minimal ingredients.  This is a great example of how in a pinch you can still eat fairly healthy.  This is what I threw together.

  • Rice Cakes with Peanut Butter
  • Cashew Cookie Lara Bar
  • Unsweetened applesauce sprinkled with cinnamon
  • carrot sticks
  • crunchy peas

Whole Food School Lunch

Whole Food School Lunch

Whole Food School Lunch

Leftover cream of cauliflower soup (vegan/gluten free), homemade whole wheat applesauce muffins (dairy-free), cantaloupe, grapes, celery/carrots and peanut butter.  This was an easy lunch to make the night before by cutting up the fruit and veggies, spooning out peanut butter, and putting the muffin in the container.  All I had to do this morning was heat up the soup and put it in the thermos!

5 Easy Steps to Eliminate Processed Foods: Part 4 – “Go-To” Foods & A Well-Stocked Freezer

One of the things that people often complain about when the topic of whole foods comes up is the time involved in cooking things from scratch.  Hopefully I will be able to show you through this site that there are plenty of healthy, whole food dishes that you can make which are not time consuming at all.  A key to success is flexibility and, in my opinion, accepting that some times making a meal just isn’t feasible.  Life happens, which is why you have to have a back-up plan.  My first back-up plan is an arsenal of “go-to” foods that are quick and easy and can be served on the fly, all the while still allowing me to feel comfortable that my family is eating a nutritious snack/meal.  My second back-up plan is a well-stocked freezer.

Larabars

Larabars

It is imperative that you have quick snack options at your disposal, especially if you have children, even more important if you have young children.  Our family exercises a lot, and sometimes we just need an extra boost of energy.  Perhaps we miss a meal or will be late eating and need a meal replacement of sorts.  This is where the Larabar is key for us.  With only a few ingredients of fruits and nuts, it is a winner for sure with us!  It does not make a daily appearance in our diet because I save it for when it is really needed, but I always have some on hand (hidden in the pantry!).

Fresh Fruit

Fresh Fruit

Fruit is my main go-to snack item if I need something quick.  I also love having plenty of fresh fruit in the house at all times because it is a great option in between meal and snack time if the kids need a little extra something to hold them over.  Raw veggies are also a great option!

Pantry Go-To Staples

Pantry Go-To Staples

I always have certain items available in my pantry; some of mine are pictured above.  Whole wheat pasta can be ready in 15 minutes if you have pesto sauce or another sauce available.  Refried beans are a quick and easy source of protein in a meal.  Your pantry staples may look different than mine, but you should have some go-to products that you can turn into a quick, nutritious meal.

Lastly, it is imperative that you build up a supply of whole food meals in your freezer.  I try to stick to things that I know my family will eat.  Breakfast options are great for those mornings when you are in a rush.  Popular things that can be found in my freezer are pancakes, muffins and soups.  Pictured below are pancakes ready to go in the freezer.  On a morning when you are short of time, pull these out of the freezer and toast them in the toaster like a waffle.  It could not be quicker or easier, and what kid doesn’t like pancakes before school?

Pancakes Ready for the Freezer

Pancakes Ready for the Freezer

Check out my Super Simple Snack Series and my Whole Food Friday Lunch posts to get some idea for snacks and school lunches.  Check out my recipe section for snack, lunch, and dinner ideas.  What will you stock in your whole food pantry?

Super Simple Snack Series: Applesauce and Grapes

Applesauce and Grapes

Applesauce and Grapes

Applesauce is a wonderful whole food snack, if the only ingredient on the list is apples.  Look for unsweetened (organic if possible) applesauce.  Adding a little cinnamon will flavor it quite nicely, or you can just enjoy it as is.  I served it with grapes.  As a change, I cut them in half and gave the kids chopsticks. Chopsticks are fun for children to try to use, and cutting the grape gives it a nice flat edge to increase their chances of success with the chopsticks.  You could also give them a toothpick to use as something different.  Or just stick with a fork.  Or fingers.