Feeding kids unboxed and minimally processed foods from nature is unconventional these days. In our hectic world, “normal” has turned into ultra-processed convenience foods devoid of proper nutrients that can easily be absorbed and utilized by the body. This way of life is leaving kids with less energy and more vulnerable to sickness, setting them up for more doctor visits and more medical interventions in the future. But there’s good news! With a switch of mindset and making the choice to take small steps back toward natural foods, we can make a difference in our own lives and the lives of future generations.
As a certified holistic health coach, I encourage my clients to enjoy food and have fun with it. So, I’m excited to share two fast, easy, and affordable recipes that can be eaten on the run or frozen and quickly thawed to power all of your back-to-school adventures. You can even switch them up with local, in-season ingredients to keep these kid-friendly recipes fresh, never boring, and always delivering the most nutrition to keep bodies and brains functioning their best. Sending love, joy, health, and ease your way!
For more healthy ideas, find me on Instagram @sunshineandseasalt.
Easy Egg Cups
(Yield: 12 cups)
Ingredients
8 pasture-raised eggs
2 tablespoons pasture-raised whole milk or non-dairy alternative
1 zucchini, shredded
1 cup carrot, shredded
1 ½ cups cheddar, shredded
1 cup grape tomatoes
1 cup curly parsley, chopped
¼ cup all-purpose, gluten-free flour
1 packet mild taco seasoning
Directions
- Preheat oven to 350°F, and prepare vegetables by shredding zucchini and carrots. Roast the tomatoes by tossing them in a drizzle of olive oil and a pinch of sea salt and letting them roast for 10 minutes.
- Mix zucchini, carrots, cheese, tomatoes, parsley, flour, and flour in a bowl. Stir to coat the vegetables and set aside.
- Whisk the eggs and milk together in another bowl and pour over the vegetable mixture. Stir to incorporate.
- Line a muffin tin with parchment paper baking cups. Pour egg batter evenly into each cup, and bake for about 20 minutes or until set.
Pro Tip:
Look for the words “pasture-raised” on egg and dairy packaging. This helps ensure you get the most nutrient-dense and sustainably produced eggs, milk, cheese, and other delicious products.
Protein Brownie Bites
(Yield: 12 bites)
Ingredients
2 cups organic walnuts
1 cup fresh, pitted dates
2 tablespoons creamy peanut butter
1 tablespoon local honey
2 teaspoons pure vanilla extract
⅓ cup cacao powder
1 scoop chocolate protein powder
Pinch of sea salt
Directions
- Place all ingredients in a food processor and process until smooth and sticky. It may form a large ball (that’s okay).
- Using a mini ice cream scoop, portion the mixture and roll it into a ball with your hands.
- Place bites onto a parchment-lined baking sheet and freeze for texture and stability.
Pro Tip:
I like using a multi-powder, like a bone-broth powder with collagen, to pump up the nutritional value. These delicious bites will thaw quickly on the counter and become beautiful and brownie-like—perfect for lunches!