honey oat balls

Keeping with yesterday’s theme of Sunbutter, here is a recipe for honey oat balls!  I used Sunbutter, honey, flax and oats for these protein packed snacks!

Honey Oat Balls ~gluten-free, dairy-free~

They make a great on-the-go breakfast or are great to eat after exercising.  The combination of protein and carbohydrates stimulates insulin to be made, which will bring glucose and amino acids into the muscles for recovery.

Honey Oat Balls

3 cups old fashioned oats (not quick oats!)

1 cup Sunbutter (any nut butter would work!)

1 cup honey

1/2 cup flax meal

1/2 cup rasins

honey oat balls ~ gluten-free, dairy-free~

-In a saucepan over very low heat, melt Sunbutter and stir in honey.

-Remove from the heat and add oats, flax and raisins.  Mix well.

-Roll into bite-sized balls and chill.


honey oat balls ~gluten-free, dairy-free~

You can also add chocolate chips to make a healthy dessert!

honey mustard dip (sneaky beans!)

Kids love to dip their food!  Dips are a great way to entice children to eat fruits and vegetables.  Instead of giving them unhealthy cream based dips try this dip instead!

It contains a secret ingredient that’s so good for them…beans!

honey mustard dip

Not only are beans loaded with fiber and protein, they are a great source of iron which is often deficient in a child’s diet.  They are also a great source of phosphorus, magnesium and potassium….all important for those little growing bodies!

This dip paired nicely with oat bran pretzels and baby carrots however, it would make a great spread on a veggie or turkey sandwich!

honey mustard dip3

Honey Mustard Dip

1 15 ounce can cannellini beans, drained and rinsed

3 tablespoons yellow mustard (preferrable organic, gluten free)

3 tablespoons raw honey

1/2 teaspoon garlic powder

honey mustard dip1

-Place all ingredients in a food processor and blend until creamy.

note: children under the age of one should not have honey because it may contain spores of clostridium botulinum which causes botulism.

my nephew Christopher...my toughest critic!

my nephew Christopher…my toughest critic!

For more kid-approved recipes join me this Saturday at GLOW Yoga for a Toddler Nutrition Class!

Go to www.beginwithinnutrition.com for more information!

cha cha cha chia


Cha cha cha chia…if you’re a child of the 80’s you remember putting those little seeds on a clay animal or Homer Simpson’s head, placing it in the sun and waiting for it to sprout. Such a weird concept!

chiapetThere are tons and tons of nutritional benefits hidden in those little seeds.  In just two tablespoons there are 7 grams of fiber, 5 grams of protein, more calcium than a glass of milk and more omega 3’s than a piece of salmon!  The Aztecs used them for endurance on their hunting excursions.  They absorb liquid, creating a gel consistency that when consumed burns very slowly in the body making for sustained energy.  It also stabilizes blood sugar protecting against dips in glucose levels.  Chia seeds’ ability to absorb liquid also protects against dehydration and assist in electrolyte balance.

The abundance of Omega 3’s found in chia seeds have been researched for the prevention of mood disorders and depression.  The combination of fiber and liquid absorption is a great way to alleviate constipation.  The high fiber content is also a great weight loss tool by keeping you very full!  For best results, work your way up to consuming 2 tablespoons per day.  If you’re not used to consuming a lot of fiber add chia seeds slowly into your diet to prevent digestive upset.

Chia seeds can be added to smoothies, yogurt, cereal baked goods or salads.   Unlike flax seeds they do not have to be ground up for absorption of nutrients.  Or try them in a breakfast pudding!  Chia seed pudding is creates a tapioca type of consistency.  So, if you are someone who doesn’t like the texture of tapioca this may not be the recipe for you!

Breakfast Banana Chia Seed Pudding

1 banana

2 tablespoons chia seeds

½ cup almond milk

 chia seed pudding

Mash banana, add chia seeds and almond milk.  Put in refrigerator overnight.  Top with sliced berries and a drizzle of pure maple syrup.  I used vanilla flavored almond milk.  If using plain almond milk consider adding ½ teaspoon vanilla extract.  I make these the night before however, you do not need to refrigerator over night, 1-2 hours should do the trick!

 chia seed pudding 1

The combination of chia seeds, protein and, carbohydrate from banana (chia seeds have zero carbs) makes this recipe a great snack to eat before or after endurance exercise.  Heck, you don’t need to be an endurance athlete to enjoy this snack!  I need all the help I can get running around after a toddler and trying to keep up with daily activities!