Tag: kid friendly recipes

Pumpkin Spice Protein Muffins

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It’s October and if you’re like me, you’re stocked up on canned pumpkin just waiting to be turned into somethin’ pumpkin spice. These healthy muffins gone pumpkin spice are a huge hit with the whole fam and the recipe is super easy, just the way I like it.

If you’re wondering why my muffins look green, it’s because they are…I add spinach to my baked goods to get extra nutrients into my kids…and myself! You bet I’m taking full advantage of this stage while my kids still think that pancakes and muffins are green! On the flip side, I also add chocolate chips, because it’s all about balance. Here’s what’s up:

Ingredients: (use organic if/when possible, recipe yields approx. one dozen muffins, can be made gluten free and vegetarian)

  • 3/4 can (or 1.5 cups) pumpkin puree
  • 4 eggs (3 if large eggs)
  • 1/2 cup coconut flour (or any healthy flour)
  • 1 scoop vanilla protein powder
  • 2 tablespoons ground flaxseed
  • 1 tablespoon applesauce
  • 1 tablespoon coconut oil
  • 1 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • optional:
    • 1 or 2 handfuls spinach
    • dark chocolate chips
    • walnuts or pepitas (pumpkin seeds)
    • 2 tablespoons maple syrup, honey, or coconut sugar for added sweetness

Pre-heat oven to 350. Blend all ingredients (except chocolate chips and/or nuts) above using a high-powered blender (Vitamix is my go-to for lazy mixing.) I recommend reusable silicone cupcake/muffin liners (Amazon) but if using pan, grease with coconut or olive oil spray. Pour batter into individual muffin cups (mix in chips/nut with spoon as desired.) Bake for 35-40 minutes until cooked through. Enjoy!

One Healthy Breakdown: serve with a PSL to really get your fix!

Kid-Friendly Breakfast Ideas

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Back to school means back to our routines, alarm clocks, and catching the bus. Although it can be tough to get the kids to have a decent meal before school, we all know that breakfast is the most important meal of the day. Children need fuel for school, both for their brain and body to function. Eating a healthy breakfast stabilizes blood sugar, energy, mood, and increases focus.

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While there are hundreds of packaged “breakfast” foods on the market, making breakfast at home ensures much healthier ingredients as opposed to sugar and chemicals you’ll find in most pre-packaged options (ie: Pop-tarts, granola bars, and most kid-friendly cereals.)  All of these kid-friendly ideas take 10 minutes or less to make and can be taken on-the-go!

1. PB & J Smoothie (makes 1 serving):

In a blender, combine:

  • ¾ cup strawberries (or berries of choice, frozen are great too)
  • 2 tablespoons peanut butter or almond butter
  • ½ cup plain yogurt
  • 1 cup milk of choice
  • optional: ½ frozen banana
  • optional: a handful of greens (spinach, kale, romaine, etc.)

Instructions: add ice cubes for desired temperature/consistency and serve in a glass once blended. Cheers!

2. Healthy Pancakes or Waffles (makes 2 servings):

In a bowl or blender, combine:

  • ¾ cup whole-grain flour of choice
  • 2 eggs
  • ½ teaspoon vanilla extract
  • dash of cinnamon
  • optional: add a banana and use 1/4 cup less flour

Instructions: lightly coat heated pan/skillet with butter/coconut oil/cooking spray and add pancake mix in small circles. Flip once pancake solidifies (typically 4-5 minutes) and let cook until desired crispness (2-3 minutes.) Plate pancakes and serve with butter, peanut butter, and/or natural maple syrup. Tastes like a treat, but healthy enough for everyday!

3. Overnight Oats (prepare the night before, makes 2 servings):

In a bowl, jar, or tupperware container, combine:

  • 3/4 cup oats
  • ½ cup milk of choice
  • 1 tablespoon chia seeds
  • ½ teaspoon vanilla extract
  • optional: dash of cinnamon
  • optional: add nuts or nut butter

Instructions: simply stir together the ingredients and refrigerate overnight for an instant healthy breakfast in the morning!

If you’d like more individual nutritional advice for you or your family, please contact kiley@onehealthyhamptons.com to set up a meeting. Kiley is certified in nutrition and clinical social work with women, children, and families.

One Healthy Breakdown: fuel for school!