Cheers for Coconut

Katie’s follow-up article this week about the success of coconut oil on Rae’s sensitive skin inspired me to highlight the plethora of other health benefits of coconut oil.  I am sure many of you have heard the recent growing popularity of coconut oil in cooking, foods, and as we know from MySuperFoods’ posts, skin care.  However, what is not widely known is that coconut oil has been used for centuries as a superfood due to its many beneficial health and healing properties.  Check out the long list of things we can utilize coconut oil for on a daily basis.  Did I also mention that coconut oil is a fraction of the price (and more effective) of many of the other products it can act as a substitute for? Read on to find out….

WHAT IS COCONUT OIL? (SOURCE: NaturalNews):

Coconut oil is a popular nutritional oil derived from the meat of matured coconuts. Coconut has long been a primary source of food throughout the tropics. Its various industrial and cosmetic applications have made it a very viable commodity. Coconut oil is heat stable, making it suitable for cooking at high temperatures (Megan meaning: the biochemical composition of the fats do not break down or form dangerous byproducts, which is what happens when you cook with/heat olive oil too high; what we think is “healthy” actually winds up working against our health!).  Coconut oil is slow to oxidize (Megan meaning: it’s not going to lead to free-radical damage, a.k.a the stuff that causes cancer and other degenerative diseases in our bodies), resists rancidity (it doesn’t spoil easily), and has a shelf life of approximately two years or more; virgin coco creme created through a wet-milling process has an indefinite shelf life.

HOW COCONUT OIL HELPED RAE’S SKIN….A LITTLE THING CALLED LAURIC ACID (SOURCE: NaturalNews):

Coconut oil has many health benefits which are attributed to the presence of lauric acid. When it is present in the body, lauric acid is converted into monolaurin, a compound that is highly toxic to viruses, bacteria, funguses and other microorganisms because of its ability to disrupt their lipid (fat)membranes (a.k.a. protective outer shields) and virtually destroy them.

Monolaurin is effective for treating candida albicans, fungal infections and athlete’s foot. It also targets bacterial infections and viruses like measles, influenza, hepatitis C, and even HIV. In fact, researchers from the Philippines are studying the effectiveness of lauric acid against HIV/AIDS due to its strong anti-viral properties. Moreover, lauric acid is non-toxic, making it a better alternative to modern drugs that are typically prescribed for viruses as well as fungal and bacterial infections.

Without lauric acid, monolaurin cannot be produced by the body. Breast milk is the only other source of lauric acid, which must explain the lesser incidents of infections with breast-fed infants. It has also been observed that regular consumption of coconut oil boosts immunity and reduces incidences of sickness.

In Rae’s case, coconut oil acted as an excellent skin conditioner because it contains medium-chain triglycerides (which are naturally occurring fats that deeply penetrate, moisturize and acts as a protective barrier against environmental and free radical damage).  Added bonus, the oil also provides sun protection by screening 20 percent of ultraviolet exposure!  I use this daily on my own skin to help with daily sun exposure rather than slather on chemical-ridden sunscreens that cause my skin to break out in all kinds of rashes.

Coconut oil is rich in anti-oxidants and bursting with the natural microbial and antibacterial agents caphrylic and capric acids.  Its ability to smooth the skin while infusing with anti-oxidants makes it a perfect anti-aging moisturizer (why spend hundreds on fancy chemical creams for your face each year?!?  I don’t think those creams do that much anyway).  More importantly, coconut oil contains vitamin E, which is another antioxidant popular for hastening the recovery of skin abrasions, burns and other trauma.

WHAT MAKES COCONUT OIL DIFFERENT FROM OTHER OILS (SOURCE: NaturalNews):

The coconut possesses great fiber and nutritional content, but it is the oil that makes it a remarkable source of food and medicine. It has definitely earned its reputation as the healthiest oil in the world despite the fact that its high saturated fat content was once falsely claimed to be unhealthy.  I for one, was shocked when I first looked at the nutrition label and saw how much saturated fat was in a serving of coconut oil.  It made me a little hesitant to eat, but after I educated myself on why this type of saturated fat was not as bad as I once thought, I made it a daily dietary staple.

Oils and fats are composed of molecules known as fatty acids (we’ll learn more about these another time…it will be like a mini bio-chemistry lesson [FUN!] that I think is important for people to understand and it would make a good article topic). They are classified either according to saturation or based on molecular length and size of the carbon chain within each fatty acid.  For now, just know that the second classification is based on molecular size or length of the fatty acid’s carbon chain. Long chains of carbon atoms consist of each fatty acid with an attached hydrogen atom. There are short chain fatty acids (SCFA), medium chain fatty acids (MCFA) such as coconut oil, and long chain fatty acids (LCFA). Whether unsaturated or saturated, the majority of fats and oils in our diet are composed of long chain fatty acids. In fact, a majority of the fatty acids commonly consumed are LCFA.

Coconut oil is predominantly medium-chain fatty acid (MCFA) and the effects of the MCFA in coconut oil are distinctly different from the LCFA found in other foods. In fact, the saturated and unsaturated fat in milk, eggs, meat and even in plants and most vegetable oils are made of LCFA. Why is this relevant? It is important because our bodies respond and metabolize each fatty acid differently. It is the MCFA found in coconut oil that makes it special because these fatty acids do not have a negative effect on cholesterol (cholesterol is only found in animal products, anyway, but even plant-based products we eat can have a negative impact on our body’s cholesterol levels because our bodies produce cholesterol in addition to what we ingest from our foods). In fact, the MCFAs from coconut oil are known to lower the risk of heart disease and atherosclerosis. There are only few dietary sources of MCFA, and one of the best sources by far is coconut oil.

The liver and gall bladder do not need to digest and emulsify (break up) MCFA, resulting in instant energy, increased metabolic rate (how fast our bodies break down food and create energy), and subsequently more heat production as well as increased circulation.  Anyone with an impaired fat digestion or removed gallbladder will benefit from coconut oil as this oil is easily digested (despite what one might think when looking at the nutrition label and witnessing a high fat and saturated fat level).

WHAT ELSE IS COCONUT OIL GOOD FOR!??! (SOURCE: NaturalNews):

Hair Care – The unique fatty acids in coconut oil have a small molecular structure and pass freely into the hair’s cell membrane, allowing for the oil to penetrate the hair’s shaft; this literally brings out the deep conditioning from within compared to other conditioners that work from the outside in.  Massaging the oil into the scalp can offer relief from dandruff, dry scalp, or itchy skin. Dandruff is caused by dry skin or an internal fungal condition that reached the scalp. With regular use, coconut oil can kill the fungus and eliminate dandruff issues. For deep hair conditioning, a teaspoon or two on damp hair left for as long as possible can give an ultra-nice shine. Leave it on overnight and see startling results.  I have even heard coconut oil being an effective treatment for lice rather than dousing a child’s scalp with harsh pesticides (although I am sure many parents freak out at the thought of lice and want something to massacre the little creatures as quickly as possible).

Weight loss – Medium-chain fatty acids found in coconut oil can speed up metabolism faster than long-chain fatty acids because they are easily digested and converted into energy. In fact, a study reported medium-chain fatty acids to be three times more effective in raising metabolism than long-chain fatty acids, leading researchers to conclude that effective weight loss can be achieved by replacing long-chain fatty acids with medium- chain fatty acids.

Natural remedy for pneumonia – In a study presented before The American College of Chest Physicians on October 29, 2008, coconut oil was found to offer pneumonia patients faster and more complete relief from symptoms. This could be a welcome development for many as this means a reduced stay in the hospital, lower medical expenses and lower exposure for the patient to a hospital environment. Moreover, it is an inexpensive addition to traditional antibiotics and has no known side effects.

Lowers risk of diabetes, heart disease and improves cholesterol levels – In a study made on women subjects ranging from 20 to 40 years old, half of the subjects were instructed to take a 30 ml soybean oil supplement while the other half were instructed to take a 30ml coconut oil supplement while maintaining moderate exercise routine over a 12-week period. Results of the study showed that although both group of women had a decrease in body mass index (BMI), only the women who were taking coconut oil showed a notable decease in waist circumference significantly lowering the risk of conditions like type II diabetes and heart disease.

Furthermore, the study also showed that the subjects who experienced an improvement in their cholesterol profile along with higher HDL levels and higher HDL: LDL ratio were the ones taking coconut oil. Those taking soybean oil did not receive the same benefits, but reflected a higher total cholesterol as well as higher LDL cholesterol lower, lower HDL cholesterol and a lower HDL: LDL ratio.

Assists in bone health and chronic fatigue – Research has found coconut oil to help prevent osteoporosis because it helps in the nutrient absorption of minerals such as calcium and magnesium – important minerals that fight osteoporosis.  Moreover, the medium-chain fatty acids in coconut oil produce energy rather than body fat, thereby improving metabolism and preventing fatigue. The oil has also been shown to destroy organisms in the body that sap its strength and contribute to the condition of fatigue.

Alzheimer’s Disease – Dr. Mary Newport, after failing to get treatment for her husband’s dementia, discovered that coconut oil contained natural medium-chain triglyceride (MCT). The same substance was used in a drug trial her husband failed to qualify for. So, she gave her husband 1 tbsp. of coconut oil twice a day for a month and a half and saw him almost completely recovered.

Aside from the health benefits already mentioned, the following health benefits have been attributed to the beneficial use of coconut oil:

• Protects against cancer and HIV and other infectious diseases
• Kills bacteria and parasites like tape worm and liver flukes
• Eases acid reflux, aids in proper bowel function
• Lowers incidence of hemorrhoids
• Heals and relieves intestinal problems
• Soothes earaches
• Deals with symptoms connected with prostate enlargement
• Strengthens the liver and protects against degeneration
• Reduces incidence of epileptic seizures
• Reduces joint and muscle inflammation
• Eases neuropathies and itching from diabetes.

WHAT DOSAGE SHOULD ADULTS AND CHILDREN TAKE? (SOURCE: NaturalNews):

According to researchers, an adult should consume around 3 1/2 tbsp. of coconut oil daily: an amount equal to the MCFA a nursing infant would receive in one day. The benefits of coconut oil are derived from the nutritional value of medium-chain fatty acids (MCFA’s), and the best comparison in nature as to the percentage of MCFA consumed in a diet is in human breast milk. For those who are not used to having coconut oil in their diet, it is best to start out with a lesser amount and see how the body reacts before following the recommended amount.  Children would most likely do best with about 1 tbsp. of coconut oil a day, although I have heard of some parents giving their children as much as 2 tbsp. a day.  I always tell individuals to notify your medical professional once you incorporate something new into your diet/routine.

SIDE EFFECTS/CAUTIONS TO COCONUT OIL (SOURCE: NaturalNews):

Coconut oil has no known side effects. However, if you are used to a low-fat diet, a common adverse reaction would be diarrhea. It is probably not advisable to start with a large amount right away. Spreading the recommended amount over the course of one day and building up to a larger dose can help to avoid unwanted effects.

In coconut-producing countries, it is considered beneficial for pregnant and lactating women to enjoy coconut oil; Westerners used to a low-fat diet, however, are cautioned not to experiment with coconut oil while pregnant if the body is not used to it. If you have been consuming coconut oil regularly with no adverse reactions, there is no reason to discontinue consumption.

Here is another interesting link about coconut oil: http://coconutoil.com/coconut-oil-research-alzheimers/

I love this info graphic that makes a super visual guide to the benefits, doses, and uses of coconut oil:

http://www.naturalnews.com/Infographic-Benefits-of-Coconut-Oil.html

Coconut Cranberry Pecan Balls – a SUPERfood treat!

If my kids grow up anything like me (and statistics show that when it comes to eating…they will), they will thoroughly enjoy a satisfying, delicious meal and still crave a little something sweet when the dishes have cleared.  Instead of indulging regularly on something full of sugar and empty calories that will only send me crashing, I often try to grab something tasty with a superfood or two to boost my overall health while still satisfying my sweet tooth.  Imagine my delight in stumbling across this Coconut Cranberry Pecan Ball recipe in my new Clean Food cookbook.  Not only does it take mere minutes to make, it has two of my favorite superfoods inside, coconut and cranberries.

Coconut is having a popular resurgence lately with it’s foray in the water world.  I literally trip over gigantic boxes of coconut water in my neighborhood Whole Foods on a regular basis.  But the “meat” of the coconut is where my love remains.  Good news for me, since lauric acid, the major fatty acid, and capric acid, another fatty acid in the meat, have been recognized for their antiviral, antibacterial and antiprotozoal functions.  Recent research also shows that a diet including natural coconut fat leads to a normalization of body lipids and improves the immune system’s anti-inflammatory response.  (source: http://www.life-enthusiast.com/index/Articles/Enig/Coconuts_and_Oil:_Benefits)

While I can rarely drink a glass of cranberry juice without someone commenting on urinary tract infection prevention, cranberries have recently been found to “inhibit the growth and proliferation of breast, colon, prostate, lung, and other tumors.”  Additionally, the antioxidant properties of cranberries have a full range of other health benefits, including the support of cardiovascular health. (source: http://apjcn.nhri.org.tw/server/APJCN/Volume14/vol14.2/fullArticles/Vattem.pdf)

Why wouldn’t I want all of those benefits for myself and my kids?  Especially in a yummy treat.  So, here’s the recipe.  Enjoy!

Coconut Cranberry Pecan Balls

1/4 C shredded dried unsweeted coconut
1 1/2C toasted pecans
1 C dried cranberries
1/2 C almond butter
1/2 C maple syrup

Place coconut in a small bowl and set aside.

In a food processor, combine remaining ingredients and process to form a stiff paste or meal.  Form into tablespoon-size balls and roll in coconut to coat.  Serve immediately or store in airtight container for up to 4 days.

MAKES 12-15 balls.

Source: Clean Food by Terry Walters

Super Ingredients

As a mom (or a person) it’s hard to stay on top of the latest and greatest nutritional powerhouse ingredients.  (Nevermind getting everyone up, dressed and fed for the day…)

Here’s a simple breakdown of some of our favorite ingredients, why they are so amazing and some products we buy for our own kids to maximize nutrition:

1. Chia – rich in omega 3s (polyunsaturated fats).  These are essential fatty acids that are good for cognitive development (brain food), asthma, growth, and anti-inflammatory effects.  We used chia in the development of MySuperCookies and also love Nature’s Path Coconut Chia Granola.

You can read more about chia here.

2. Quinoa – Has 8 essential amino acids, which can’t be made by the body, but are needed for brain health, immunity and kidney function.  Quinoa is also high in vitamins A, C and E, which makes it a great antioxidant.  We love Simply 7 Quinoa Chips with Sea Salt.

3. Acerola – tropical superfruit with many health benefits.  It is extremely rich in vitamin C, an essential nutrient that plays a role in immunity health.  MySuperCookies are made with acerola and 1 serving (11 cookies) achieves 50% RDA of Vitamin C.

4. Coconut Oil – Is rich in antioxidants and fiber.  The fatty acids are known to reduce the risk of heart disease.  We love baking with coconut oil and can’t get enough of Emmy’s Organics Dark Cacao Macaroons.

 

Check out our past article on coconut oil here.

5. Flax Seeds – Tiny powerhouses of fiber, antioxidants, vitamins and minerals. Flax seeds are easy to sprinkle into smoothies, oatmeal, and pancake batter.  We use flax seeds in all MySuperFoods products but we also love Dr Kracker Pumpkin Seed Cheddar Crackers. 

 

Here is a bit more about flax seeds.

MEGAN MONDAY: Healthy Popsicles

Healthy Summer Popsicle Ideas for the Whole Family

Megan Monday articles are written by Megan Kalocinski, a Certified Nutrition and Health Coach.

Other than blazing hot temperatures and sunny skies, summertime is known for the abundance of delicious frozen treats that kids and adults alike love to indulge in. I recall the gallons of ice cream, frozen yogurt, custard, ice pops and sorbet I consumed as a kid – with flavors from the traditional chocolate and vanilla to blue bubblegum replete with actual multi-colored bubblegum pieces, the possibilities seemed endless to my love of frozen delicacies. Every time the ice cream man would roll down our street in his mini-school-bus-turned-sugar-shack-on-wheels blasting that horrid song that sounded like a dying music box over the loudspeaker, every kid would dart out from wherever we were to rush and buy whatever junk-on-a-stick our allowance money would purchase for the day. We didn’t care what was in those multi-colored and flavored ice pops and novelty ice creams; they tasted good and that is all that mattered. Our parents didn’t really know better back then to watch out for artificial colorings and flavorings, not to mention the exorbitant sugar content these treats packed. Armed with better knowledge and understanding about the health impacts such questionable ingredients can have, especially on children, we are now the generation in the driver’s seat choosing what our kids and households consume on a daily basis – including treats. Check out the following list of ingredients taken straight from some of the most popular popsicle treats consumed (Popsicle and Creamsicles); ingredients such as artificial colorings, flavorings, high fructose corn syrup (one of the worst sweeteners out there!), and preservatives find their way into these products…and then into your kids. While the novel pink or blue tongue from eating an ice pop is cute, the aftermath in our kids’ bodies is not.

Nutrition Facts

Serving Size1 Pop (53g)
Servings Per Container20
Amount Per Serving
Calories40
% Daily Value*
Total Fat0g	0%
Sodium0mg	0%
Total Carbohydrate10g	3%
Sugars8g
Protein0g
Vitamin C	20%
*Percent Daily Values are based on a 2,000 calorie diet

Not a significant source of calories from fat, saturated fat, trans fat, cholesterol, dietary fiber, vitamin a, calcium and iron.

This box contains the following flavors:
Orange, Cherry, Grape
Ingredients:
Orange Pop: water, high fructose corn syrup, corn syrup, sugar, contains 1 percent or less of each of the following: malic acid, citric acid, guar gum, ascorbic acid (vitamin c), locust bean gum, natural and artificial flavor, annatto extract (for color)
Cherry Pop: water, high fructose corn syrup, corn syrup, sugar, contains 1 percent or less of each of the following: malic acid, citric acid, guar gum, natural and artificial flavor, red 40, ascorbic acid (vitamin c), locust bean gum, cherry juice concentrate
Grape Pop: water, high fructose corn syrup, corn syrup, sugar, contains 1 percent or less of each of the following: beet juice concentrate, malic acid, citric acid, guar gum, ascorbic acid (vitamin c), grape juice concentrate, natural flavor, locust bean gum, red 3, blue 1, yellow 6

 

Nutrition Facts

Serving Size1 Pop (50g)
Servings Per Container20
Amount Per Serving
Calories15
% Daily Value*
Total Fat0g	0%
Sodium0mg	0%
Total Carbohydrate4g	1%
Protein0g
Vitamin C	10%
*Percent Daily Values are based on a 2,000 calorie diet

Not a significant source of calories from fat, saturated fat, trans fat, cholesterol, dietary fiber, vitamin A, calcium and iron.

This box contains the following flavors:
Orange, Cherry, Grape
Ingredients:
Orange pop: water, glycerine, maltodextrin (corn)*, contains 1 percent or less of each of the following: citric acid, guar gum, aspartame, acesulfame potassium, locust bean gum, ascorbic acid (vitamin c), natural and artificial flavor, annatto extract (for color)
Cherry pop: water, glycerine, maltodextrin (corn)*, contains 1 percent or less of each of the following: citric acid, guar gum, aspartame, natural and artificial flavor, acesulfame potassium, red 40, locust bean gum, ascorbic acid (vitamin c), cherry juice concentrate
Grape pop: water, glycerine, maltodextrin (corn)*, contains 1 percent or less of each of the following: citric acid, guar gum, aspartame, grape juice concentrate, natural flavor, acesulfame potassium, locust bean gum, ascorbic acid (vitamin c), red 3, blue 1, yellow 6
*Adds a trivial amount of sugar
Phenylketonurics contain phenylalanine

 

Nutrition Facts

Serving Size1 Bar (65 g)
Servings Per Container8
Amount Per Serving
Calories100
Calories From Fat20
% Daily Value*
Total Fat2g	3%
Saturated Fat0.5g	3%
Trans Fat0g
Cholesterolless than 5mg	0%
Sodium30mg	1%
Total Carbohydrate20g	7%
Dietary Fiber0g	0%
Sugars12g
Protein1g
Vitamin A	2%
Vitamin C	15%
Calcium	4%
Iron	0%
*Percent Daily Values are based on a 2,000 calorie diet

This box contains the following flavors:
Orange, Raspberry
Ingredients
Orange Creamsicle: Orange Sherbet: nonfat milk, water, liquid sugar (sugar, water), high fructose corn syrup, maltodextrin, corn syrup, milk fat, orange juice concentrate, citric acid, malic acid, mono and diglycerides, guar gum, polysorbate 80, locust bean gum, natural flavor, ascorbic acid, annatto (for color), Low Fat Ice Cream: nonfat milk, liquid sugar (sugar, water), corn syrup, milkfat, whey, maltodextrin, high fructose corn syrup, propylene glycol monoesters, cellulose gum, mono and diglycerides, cellulose gum, natural flavor, locust bean gum, polysorbate 80, guar gum, carrageenan, vitamic A palmitate
Raspberry Creamsicle: Raspberry Sherbet: nonfat milk, water, liquid sugar (sugar, water), high fructose corn syrup, corn syrup, maltodextrin, corn syrup, milk fat, raspberry juice and plum concentrate, vegetable juice concentrate (for color), citric acid, malic acid, raspberry, mono and diglycerides, guar gum, locust bean gum, polysorbate 80, natural flavor, ascorbic acid, annatto (for color), Low Fat Ice Cream: nonfat milk, liquid sugar (sugar, water), corn syrup, milkfat, whey, maltodextrin, high fructose corn syrup, propylene glycol monoesters, cellulose gum, mono and diglycerides, cellulose gum, natural flavor, locust bean gum, polysorbate 80, guar gum, carrageenan, vitamic A palmitate

 

This article isn’t intended to shake a finger at anyone who still gives their kids (or eats themselves) the standard ice pop; rather, I just wanted to share some awesome healthy alternatives you can make at home with your kids and family – not only will it be a fun project, but you have control over what ingredients go into these treats, and you can even get some fruits and veggies in there without the kids (or adults) making a fuss. It’s always fun to experiment and kids love to get involved in the kitchen AND with what they make. Did you know kids are much more likely to eat healthy foods if they had a hand in the preparation?

To start, some of the things you may want to have on-hand to make your popsicle-making easy:

• For simple, cheap, quick, and easy – you can use little disposable paper cups with either a lollipop stick or popsicle stick inserted during freezing. These are perfect-sized treats and easy for kids to manage getting their smaller mouths around.
• Spoons make great stick alternatives AND they can be reused!
• There are some great popsicle molds available online to make re-usable pop-making a breeze (I prefer a BPA and phthalate-free version!). Even fancier is the ZOKU brand/model of popsicle maker. I found all available on Amazon.com for prices ranging from $5 to $30.
• Here are some quick links to things you can get on amazon.com:

o   Treat sticks

o   Zoku molds

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Love creamsicles (or cream-based pops with fruit, chocolate, etc.)? Here is a great cream base to use. You can layer it with cut-up fruit (like kiwis, strawberries, etc.), you can blend it with fruit (and/or veggies!) to make a smoothie and then freeze, or you can blend it with fresh-pressed fruit juice like orange to make a delicious homemade orange creamsicle!

Dairy version (for cream base/layer):
– 1 cup heavy cream (or half-and-half), divided into two 1/2 cups
– 1/2 cup whole milk (or lower-fat milk)
– 1/4 cup (50 gr) (preferred) coconut palm sugar (it’s healthier!); you can also use stevia to replace sugar or use sucanat. I personally try not to use white or granulated table sugar in anymore recipes.
– pinch of salt
– 3 egg yolks
– 1 tspn vanilla extract

Combine all ingredients above in a saucepan over medium heat and whisk, blending everything together until heated (don’t boil…you’ll scramble your eggs!). Let cool and then add to whatever else you’re making it with. You can even leave the egg yolks out if you want a “lighter” version or if you’re going to make a vegan version with coconut milk.

Non-Dairy version (for cream base/layer):

Follow the directions above, but substitute full-fat and/or low-fat organic coconut milk (I personally love and use Native Forest Organic canned coconut milks…they are in BPA-free cans as well. I order mine on Amazon.com

You can even sub cashew milk or another nut milk.)

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Pina Colada Pop

Delicious, tropical, creamy, frozen delights! Why are they good to make? The pineapples in the recipe help with bone-building (manganese) wrinkle-fighting and immunity due to vitamin C.

How to make:
Blend together 4 cups pineapple chunks (about 1 pineapple) + 1 cup canned coconut milk + ½ cup sweetened coconut flakes. Pour mixture into popsicle molds, insert stick and freeze until solid. How easy is that?!?!

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Raspberry Lemonade Pops

These fiber-full and anti-oxidant-rich pops are so delicious, you won’t realize they are good for you!

How to make:
Blend together 1 pint or 1 bag frozen raspberries (about 3 cups, and preferably organic, since berries are on the Dirty Dozen list) + ½ cup freshly squeezed lemon juice + ½ cup coconut palm sugar dissolved in 1 cup water. Pour mixture into popsicle molds, insert stick and freeze until solid. You can even cut the sugar in half if going for a lower-sugar pop…or skip it altogether and use stevia.

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Strawberry Shortcake Greek Yogurt Popsicles

Ingredients

1 cup Greek Yogurt (I prefer plain, as it has way less sugar in it; you can add vanilla extract and stevia or a little bit of coconut palm sugar to sweeten it up a bit)

½ cup milk OR coconut milk if you prefer

½ tsp ground vanilla beans OR vanilla extract

⅓ cup strawberries, chopped

⅓ cup shortcake, crumbled

Instructions

1. Mix the yogurt, milk, and ground vanilla beans together until completely smooth.

2. Gently mix in the strawberries and shortcake. Divide among popsicle molds, and place in the freezer.

3. After 1 hour, insert popsicle sticks.

4. Let freeze completely, 3-4 hours.

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Orange Creamsicle – The creamy & delicious flavor of the traditional, but without all of the added fat. They also have the added benefit of protein from the Greek yogurt.

How to make:
Blend together:

– 1 cup frozen fresh-pressed organic orange juice (preferred) or if pressed for time, you can use organic frozen concentrate

– 2 cups filtered water

– 1 cup Greek yogurt (use which fat version you prefer; I personally use higher fat versions for my young kids)

– 3 tablespoons honey

– 1 teaspoon vanilla extract

 

Pour mixture into popsicle molds, insert stick and freeze until solid.

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Peaches ‘n’ Cream– Try this delicious take on the sweet and delectable summer treat that offers a great antioxidant dose with vitamins A and C.

How to make:
–        Blend together 4 ½ cups chopped organic peaches (skins on)

–        1 teaspoon vanilla

–        In a separate bowl, mix together ½ cup organic half and half cream + ⅓ cup maple syrup

–        Drizzle 1 tablespoon of the cream mixture into each popsicle mold, top with peach mixture and gently mix to create a swirl effect.

–        Insert stick and freeze until solid.

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Strawberry Smoothie Pops

• 1/2 cup sliced pineapple or mango (or banana) (60g)
• 1/2 cup sliced strawberries (80g)
• 1/3 cup raw kale or spinach (omit if desired) (15g)
• 1/4 cup milk or yogurt of choice (60g)
• 1/2 tsp pure vanilla extract
• sweetener of choice, to taste (I prefer using coconut palm sugar; take into consideration the type of milk used as well. Remember that the frozen product will be less sweet, so you may want to try adding some stevia or a dash of pure maple syrup.)

Combine everything in a blender, food processor, etc. until super-smooth. Pour into popsicle molds or paper cups, and insert spoons or popsicle sticks. Enjoy!

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Chocolate Covered Kiwi or Banana (or any fruit, really!) Popsicles – Genius! Chocolate AND fruit!?!?

 

You can use either bittersweet dark chocolate and/or semi-sweet chocolate, preferably organic.

Note that the kiwis are a bit more tart after they are frozen (especially if you use ones that aren’t quite ripe), so the sweeter chocolate balances out the kiwi nicely.
What you’ll need:

– 6 large kiwis, peeled using this awesome method, cut into 1/3″-1/2″ thick rounds
– 1 cup dark chocolate or semi-sweet chocolate chips
– 1/4 cup coconut oil
– popsicle sticks or lollipop sticks

Slice the peeled kiwis into rounds with a lollipop stick in each one. Place on a tray lined with wax paper or parchment. Freeze for at least 4 hours and up to 48 hours.

In a glass bowl, melt the chocolate and the coconut oil over a pan of simmering water.
Dip each frozen kiwi or other piece of fruit into the melted chocolate. The chocolate will harden within a few moments of being dipped. Eat immediately or re-freeze.

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Black Bean Fudgesicles (Really!??! BEANS!?!?)

From Kathy Hester’s “The Great Vegan Bean Book,” copyright 2013; Recipe reprinted with permission from Fair Winds Press.

Soy-free, gluten-free oil-free, these healthier fudgesicles still taste like your childhood favorites.

1 1/2 cups cooked black beans or 1 can (15 ounces), rinsed and drained
1 can (14 ounces) light coconut milk
1/4 cup unsweetened cocoa powder
3 tablespoons agave nectar
2 teaspoons vanilla extract

Puree all the ingredients in a food processor until smooth. There will be some black flecks from the black bean skins. I think they look like chocolate flecks, but you can strain the mixture through a cheesecloth if you like. Fill your frozen pop molds about seven eighths full of the mixture. Freeze for several hours or overnight before serving.

Makes 6 large pops.

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Banana Fudgesicle – A great way to get a dose of potassium and calcium for stronger bones and muscle function!

Recipe:
Blend together:

– 2 bananas

– 2 cups milk, fat preference up to you (or coconut milk or nut milk of choice)

– ¼ cup cocoa powder

– ¼ cup coconut palm sugar

Pour mixture into popsicle molds, insert stick and freeze until solid.

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What are some of your favorite popsicle ideas? Please share them below!

Megan Monday articles are written by Megan Kalocinski, a Certified Holistic Nutrition and Health Coach and Owner/Founder of Empower Nutrition & Health Coaching, LLC. Megan educates and empowers women, men, and children of all ages to learn the true ins-and-outs of “feeding the brain with knowledge about the best foods, products, and habits for one’s body” in order to reach optimal health and wellness potentials. Visit her website today to learn more:http://www.exponentialhealthandwellness.us or feel free to send her an e-mail at:megan@empowerhealthcoach.com. Follow Megan on Twitter (@MPowerNutrition) and like her onFacebook: Empower Nutrition & Health Coaching, LLC.

TEST KITCHEN: Gluten Free Apple Walnut Bread

 

I recently read Wheat Belly by William Davis, MD.  I do not have celiac disease or follow a gluten free diet, but wanted to further educate myself on the topic.  I found the book enlightening and informative.  Definitely thought provoking.  While I don’t plan to change to a gluten free diet, I was interested in trying his recipe for Apple Walnut Bread and know that many of you are interested as well.  Especially those of you who DO follow a gluten free diet.

We made some small adjustments by using melted coconut oil instead of the other options of walnut oil, extra-light olive oil or butter. The other alternation we made was instead of using sour cream or coconut milk we used plain fat free yogurt.

Overall, we enjoyed the bread, but felt that a drizzle of honey on top was the way for it to be best enjoyed.  We also considered adding chopped pieces of apple or pear to the existing recipe for a hint of sweetness.  Trust me when I say we are not an overly sugared bunch.  But we felt it needed a little something extra.

Apple Walnut “Bread”

Recipe adopted from #1 New York Times Bestseller Wheat Belly by William Davis 

Yield 10 to 12 servings

Ingredients

2 cups ground almonds (can be pre-ground)

1 cup chopped walnuts

2 tablespoons ground flaxseeds

2 teaspoons ground cinnamon

2 teaspoons baking powder

½ teaspoon fine sea salt

2 large eggs

1 cup unsweetened applesauce

½ cup melted coconut oil

¼ cup plain Greek yogurt

Directions

 

1.Preheat the oven to 325°F.  Coat a 9 x 5- inch loaf pan liberally with coconut oil.

2.Combine the ground almonds, chopped walnut, ground flaxseeds, cinnamon, baking powder, and salt in a bowl and stir until thoroughly mixed.

3.Combine the eggs, applesauce, oil, and yogurt in a small bowl.  Pour the mixture into the dry ingredients and stir just until incorporated.

4.Pour the batter into the pan and bake until a toothpick comes out dry, about 45 minutes

5.Allow to cool in the pan for 20 minutes, then turn out. Slice and serve!

FIND THE PRINTABLE VERSION OF THIS RECIPE HERE

 

MEGAN MONDAY: Health Is Only Skin Deep

Health Is Only Skin Deep – The Importance of Massage for Every Age

Megan Monday articles are written by Megan Kalocinski, a Certified Nutrition and Health Coach.

I hope everyone is doing well as we get closer to officially kicking of summer here. With the days getting longer and temperatures getting hotter, this is a time of year when we usually are more active. Whether it’s running around outside in the gorgeous weather or swimming for hours on end in a pool, at the beach or a lake, we tend to exert ourselves more than usual, which can lead to some sore muscles, or even newfound injuries. Kids are not immune to this at all, and I recall therapeutic massage to be one of the best ways to heal from any injury I incurred from either swimming, rowing, or running. Injury aside, we often don’t think of massage as a customary thing for kids – rather, it seems more like an indulgent opportunity for a stressed adult who wants to escape for an hour of relaxation. While I understand at the end of the day when everyone is tired and ready for bed, giving your kids a massage may be the last thing you want to do, but it can have incredible health benefits, which ultimately make your life easier, too. Healthier kids = happier kids (and parents). One of my favorite books for kids’ health, “Perfect Health for Kids,” by Dr. John Douillard, offers some key insight into this topic, and is where I reference a majority of the information used in this article.

Believe it or not, skin dryness is one of the key indicators that a massage is needed to help the body naturally recover from an imbalance. Normally, the winter months lead to dryer skin due to lack of moisture, drier air, colder temperatures, and dietary changes. However, whether this dryness continues into the summer months or if your child’s skin is dry from the use of sunscreens, pool chlorine, beach salt, excessive sweating (salt and ammonia deposits), or dehydration, it’s important to note and take action on – and not just by slathering on moisturizer.

Dr. Douillard notes:

“What we don’t see [in dry skin] is that the deeper layers of the skin and the tissues beneath them can also become dry. Too much dryness causes the skin to lose the ability to function as an organ. When supple, moist, and in balance, the skin drains toxins and waste products efficiently into the lymphatic system, which then carries the waste away from the skin and out of the body. If the skin stops functioning, the lymphatic fluid will also stagnate and the waste will begin to back up in the skin. Along with the liver and kidneys, the skin is one of our primary organs of both processing and eliminating toxins…When the skin is supple and well-lubricated for extended periods of time, the lymphatic system moves freely, allowing the disease-fighting white blood cells of the immune system also to move freely. But, if dry skin interferes with the removal of waste products, the lymphatic fluid stagnates and the immune system becomes compromised…In kids, this usually results in a skin rash, allergic hives, or eczema.

One of the most effective ways to treat and prevent all-too-common dry skin is with a simple daily massage for your child (or self). A daily massage can lubricate both superficial and deep layers of the skin, restoring normal circulation, waste removal, and other functions.”

I know that my son loves his legs, arms, and back massaged after his bath each night. We use coconut oil or all-natural Earth Mama Angel Baby lotion. What you actually use on your child’s skin is very important, for you do not want to use anything made with synthetic ingredients, harsh ingredients, or anything that can actually cause greater issues with toxins (see my other article here). Not only is the massage routine before bed good for my son’s health, but I can honestly say, he has some of the nicest skin, which people compliment on often. I wish my skin was as soft as his. Daily massage after bath time also relaxes my son and he sleeps very well each night. We also massage our 3-month old baby, for infant massage is not only important for the reasons already mentioned, but it also stimulates their senses and helps with brain development and tactile recognition. Not to mention, it’s a nice bonding experience with your kids. Studies have shown an increase in production of growth hormones in subjects who were touched regularly compared to those who were not.

Dr. Douillard recommends the use of warm sesame or other oils on the skin for massage. Oils tend to pull impurities out of the deep layers of skin, acting as detoxifiers and allowing the skin to function effectively as an organ. Also, natural butters like shea, mango, avocado, and coconut are great for penetrating the skin into the deeper tissues to effectively moisturize all layers of the skin.

A proper massage would start with the child sitting up and beginning at the scalp, by rubbing the child’s head and then working down to the shoulders, heart, chest, and mid-back using sweeping strokes. You can then move on to the arms, hands, and fingers using circular strokes on the wrist, elbow, and shoulder joints. Finish with the hips, legs, and feet. The feet are some of the most important parts to massage, as this is where many of the nerves in the body begin and end, so massaging the feet has a calming effect on the entire nervous system.

As children get older, they can learn how to do this massage themselves, preferably with warm oil before a shower or bath. The kids can learn how to do this easily – just massaging the oil into their skin by rubbing effectively and then rinsing. The skin will remain moisturized all day and will usually not require additional oil or moisturizer. Dr. Douillard explains that this can be an awesome way for kids to learn how to start caring better for themselves and their health.

Megan Monday articles are written by Megan Kalocinski, a Certified Holistic Nutrition and Health Coach and Owner/Founder of Empower Nutrition & Health Coaching, LLC. Megan educates and empowers women, men, and children of all ages to learn the true ins-and-outs of “feeding the brain with knowledge about the best foods, products, and habits for one’s body” in order to reach optimal health and wellness potentials. Visit her website today to learn more: http://www.exponentialhealthandwellness.us or feel free to send her an e-mail at: megan@empowerhealthcoach.com. Follow Megan on Twitter (@MPowerNutrition) and like her on Facebook: Empower Nutrition & Health Coaching, LLC.

MySuperCookies – Coming Soon!

I know, I know…we’ve been teasing and taunting you with our newest launch of MYSUPERCOOKIES.  (And we work so hard to ask our kids to stop such behavior…)

A little update on how things are going.  Testing and planning are moving along very nicely.  Ingredients are being ordered.  Boxes are being revised again and again to get them just right.  And who knew it took so many weeks to build the mold of our SuperKids so that these cookies will be in 5 fun shapes!?

Here’s what you should know about what is coming (as early as June) to a store near you.

MySuperCookies are:

– Organic and Non GMO

– Nut Free, Made in a Nut Free Facility

– Available in Honey, Blueberry Vanilla, and Chocolate

– Shaped like FIVE, fun, SuperKids

– Made with Acerola and Baobab – two NEW superfruits!

– Packed with Quinoa, Chia, Flax and Coconut Oil

– Low in sugar

– So delicious that our kids are devouring any samples that come through the door…

Interested?  Call your favorite local store and ask them to carry these products.  Send us their info and we will get some samples right out the door.

We are so excited.  Can’t wait to share the final product with you all!!

Business Update: How our SuperFamily is Growing

It’s been awhile since our last business update.  Here are 5 EXCITING things that have happened since then:

1. We launched MySuperCookies at Expo West – March 6-9 2014.  Organic, nut-free, chia & flax seeds, coconut oil.  Honey, Blueberry Vanilla and Chocolate.  Coming in June.

2. We partnered up with Alaskan Airlines to put MySuperSnack Granola Bars in their Kids’ Choice Picnic Pack.  Available in April.

3. We introduced TristZen, the fifth member of our SuperTeam.  Silvia had him 2 years ago.  It was a bit overdue…

4. We’ve added Kings, Balducci’s, Fairway, Wild By Nature, and many other independent stores to our list of amazing customers.

5. Our favorite holistic health and nutrition coach, Megan Kalocinski welcomed Patrick Duke into the world less than 1 month ago.  And she’s still blogging away.

We couldn’t be happier, more excited or freaked out than we are right now.  Launching new products is like having more kids.  If you’re awake, you’re either asking yourself, “can we handle this?” or “can we afford this?”  But if we had all the answers before we had the answers then we wouldn’t have any fun at all.

In every interview I’ve ever watched of a successful entrepreneur they’ve all said, “If I would have known how hard this was going in, I might not have done it.  But I’m so glad that I did.”

Thanks for joining us for the ride.

Megan’s Top 5 Super Smoothie Ideas (For Kids AND Adults)

Megan Monday articles are written by Megan Kalocinski, a Certified Nutrition and Health Coach.

So we’ve all been there – we know we should be eating as many veggies (and fruits, too) a day, especially the dark, leafy greens that offer so many vitamins and minerals.  However, if you’re anything like me (and my child), there are days when the thought of chowing down on a pile of kale or spinach is as appealing as banging your head against a wall.  Now don’t get me wrong – I love my veggies and greens, but there are some days where it just gets….well, old.  Or you don’t feel like eating or tasting them.  And now my son (who used to love eating cooked greens) will spit them out and act like he became possessed by some ungodly creature that is trying to exit his body through animated gagging tongue motions and spitting sounds.  In many cases, it would be easiest to just let it pass and not “force” my child to eat anything (obviously, this is not recommend, nor will you get very far…in addition to scarring your children for life about wanting to eat veggies and fruits).  I know there are theories out there that really discourage “hiding” food in other forms to get kids to eat it, etc.  While I understand this concept and definitely agree to it to an extent, as a former teacher, I also know there are “accommodations” to employ to meet a child’s needs (in this case, nutrition) in a way that works for him/her.  Um, not to mention that I feel on most days lately, I need to disguise fruits and veggies for myself to make sure I get what I need without getting bored or tired of eating “healthy.”  I have really found smoothies and juices to be an excellent way to pack a super nutritious punch while making it tasty, mobile, convenient, and well, easy to get into difficult eaters.  Sometimes, we just need to pull out the big guns to get the job done.  As a health coach, I’d rather see children (and adults, too!) getting their nutrients from whole food sources in a creative way like a smoothie rather than trying to force them to eat foods they may not like in the individual form.

Smoothies are perfect ways to:

–          Incorporate many healthy foods into one serving.

–          Get your kids involved!  Kids (and adults, too!) think it’s fun to partake in making them.  Let them pick out ingredients, experiment with their own recipes (with your guidance, of course), put the ingredients in the blender or mixer, and create their own healthy masterpiece.  Studies show kids are way more inclined to eat more healthy foods if they are part of the preparation and decision-making process.  My toddler LOVES to hit the “on” button and turn the speed dial up on our Vitamix each day I make a smoothie.

–          Make “healthy ice cream”!  You can even freeze smoothies to make what I like to call “ice green” – my corny take on ice cream (my toddler thinks he’s eating ice cream, so I’ll be as corny as I want as long as it works!).  Freezing the smoothie for about an hour or so until it’s semi-frozen, but still “moveable” enough to scoop with a spoon really tastes like a great frozen treat!  You can even freeze smoothies into ice pop molds and freeze until solid to make an awesome and healthy alternative to conventional ice pops.

–          Try new recipes and not get tired of the same thing day-in and day-out.

Some tips when considering smoothies (especially for kids):

–          Drink your smoothie, too!  Not only for the added health benefit for yourself, but children learn from our modeling behavior.

–          When getting kids on board with trying these new concoctions (if they are not used to them…or the color!), make the description fun or name them: “Monster Juice” or “Super Slushie” (you get the idea; heck, it worked back in the day with Ecto Cooler!  Look how many kids drank that green juice because it carried the name of something from Ghost Busters…)

–          Try to use organic produce whenever possible, especially when choosing fruits and veggies off of the Dirty Dozen list. 

–          Try a different smoothie recipe each day to vary things up and keep taste palettes craving the healthy stuff without getting bored.

–          Serve smoothies in fun glasses or containers to get the kids excited about their “special drink.”  We even use those little drink umbrellas at times (when I’m desperate…hah!) or “straw clips” – find something like a trinket or charm you can attach to a straw to make it entertaining to drink out of.

–          Prep smoothie ingredients ahead of time to make committing to having one each day that much quicker and easier!  Berries and fruits like bananas, pineapple, and mango freeze very well and act as the ice/”slush” component in your smoothie.  You can use glass mason jars to put all of the dry ingredients in ahead of time and keep in the fridge or freezer so all you’ll need to do is dump in the blender and add your liquid.  I prefer using glass containers over plastic (even if BPA –free) because there is no chance of anything leaching into your foods.  Wash and cut up greens, fruits, veggies in one large batch and portion out.  This also makes it easy for kids to get involved!

–          When considering which liquid to use, I always recommend using clean, ultra-filtered cold water as a base, but if you are looking to add healthy fats and/or flavor to your smoothie, you can choose coconut water, nut milks, seed milks, dairy milk, etc.  Just please read labels on prepared items and check for unwanted ingredients like carrageenan and additives or preservatives that you don’t want to be ingesting each day.

–          Switch up and “rotate” your ingredients to a degree every day.  Eating the same foods day-in and day-out can actually be taxing on your digestive system and the enzymes required to break these foods down.  Rotating greens like kale for spinach, collards, etc. is a good idea, in addition to switching up the other fruits and veggies you use.  Eating the same foods every day can also create a type of allergy response in some people as well, which is another reason why “rotation diet” behaviors are important.  (This is a topic I can cover in a future article)

–          Try to have a higher veggie to fruit ratio, as you do not want to spike your sugar levels too much with too much fructose.  Yes, fruits are awesome and beneficial… but you want to balance those natural fruit sugars out with enough veggies (which have lots of water and fiber to slow the sugar metabolism, too!).

Here are some of my favorite recipes and variations (kid tested and approved!) to use when making smoothies:

• Feel free to substitute any ingredient for allergy or taste-preference reasons
• Parents like adding about a teaspoon of fresh ground flaxseeds and/or chia seeds to each smoothie to get added Omega and fiber benefits.
• I personally don’t use juices (like apple or orange juices) as ingredients in my smoothies, as I’d rather you use the actual fruit because it’s full of fiber and its whole-food nutrients are intact versus being processed and full of sugar (which kind of defeats why we’d be drinking the healthy smoothie in the first place)

 

1. 1.       Krazy Kale

–          about 3-4 leaves of fresh, washed, organic kale

–          handful of frozen organic berries like blueberries, raspberries, blackberries

–          1 organic banana (you can even freeze it… but take the peel off first before freezing!)

–          1 organic orange (any variety), peeled

–          1 tablespoon of organic coconut oil or butter

–          About 12 ounces of fresh, cold, filtered water

Blend in a blender and kids love the naturally sweet, creamy taste!

1. 2.       Orange Creamsicle (Remember Orange Julius shakes when you were a kid?!?)

–          1 or 2 organic oranges, peeled

–          1 peeled, frozen banana

–          If no dairy allergy, you can use 1 cup of plain yogurt, milk, or kefir

–          If preferring not to use dairy, you can use 1 cup of a nut or seed milk

–          I cup cold, filtered water (if using just yogurt…this will add liquid so the smoothie will blend better)

–          ½ tsp. of pure vanilla extract or scrape the inside of 1 vanilla bean

–          Add some ice cubes if you want a more thick or frozen-type smoothie

Blend well in a blender and enjoy!  This also makes an awesome healthy ice-pop or “ice cream”

1. Super Sweet Super Spinach Smoothie (a perfect way to pack a ton of healthy ingredients into something picky eaters normally wouldn’t touch!)

–          1 cup frozen or fresh pineapple cubes

–          1 or 2 tablespoons of chia seeds

–          About 2-3 handfuls of fresh, organic spinach

–          1 peeled banana (preferably frozen)

–          1 teaspoon organic coconut oil or coconut butter (which is a little creamier than coconut oil)

–          For an added zing and vitamin c power-punch, 1 tablespoon fresh lime juice

–          1 cup cold, filtered water

–          If not using frozen fruit, add ½ cup-1 cup ice to make it more thick and “frozen” (about 5-10 ice cubes)

Blend all ingredients together on high in a blender and enjoy!  Spinach is surprisingly sweet in smoothies and is easily disguised when combined with fruit.

1. 4.       Avocado Apple Awesomeness – This is a perfect way to deliciously get healthy fats and fiber into a glass!

–          1 or 2 cored and sliced organic apples (it doesn’t matter which type; you can even combine different varieties!).  Leave the skin on for added fiber and antioxidant boost. 

–          1 peeled and pitted avocado

–          1 cup plain, unsweetened almond milk (preferred; or you can use another type of plain, unsweetened nut or seed milk).  You can also just use 1 cup of cold, filtered water!   

–          About 2-3 cups/handfuls of loosely-packed organic spinach

–          2 teaspoons (preferably raw) organic honey (local if possible to help with allergy-fighting/immune-boosting properties) OR coconut sugar **DO NOT USE HONEY IF CHILDREN UNDER THE AGE OF 1 WILL BE CONSUMING

–          You may want to try this variation if your kids will like it, but you can add a dash of fresh ginger for a flavor zing and digestive and immune-boosting aid.

–          You can also try adding the juice of a small lemon to add some citrus zing and vitamin C

–          If you prefer your smoothies thicker or icier, add about 5 ice cubes

 

1. 5.       Berry Blast

–          ½ cup frozen organic strawberries

–          ½ cup frozen blueberries

–          1 frozen banana

–          1 cup organic spinach or 2 organic kale leaves

–          1 cup of any liquid you prefer: nut milk, seed milk, dairy milk, water, coconut water, etc.

Blend all ingredients together on high in a blender.

What are some of your favorite smoothie recipes or ideas?  What are some funny smoothie stories (or disasters!)?  Please share below!  Perhaps challenge yourself to making and drinking as many smoothies this week or month as possible.  You’d be amazed at how great you feel once you incorporate these healthy staples into your daily diet routine.

Megan Monday articles are written by Megan Kalocinski, a Certified Holistic Nutrition and Health Coach and Owner/Founder of Empower Nutrition & Health Coaching, LLC. Megan educates and empowers women, men, and children of all ages to learn the true ins-and-outs of “feeding the brain with knowledge about the best foods, products, and habits for one’s body” in order to reach optimal health and wellness potentials. Visit her website today to learn more: http://www.exponentialhealthandwellness.us or feel free to send her an e-mail at: megan@empowerhealthcoach.com.  Follow Megan on Twitter and like her on Facebook!

Graham Cracker Crusted Chicken Fingers

Despite the plethora of articles regarding the chemicals in chicken nuggets and chicken fingers, kids LOVE them.  It’s a shame we even call it “chicken” when studies of various brands have shown that they are less than 50% actual chicken, the rest is made up of not so appetizing things like blood vessels, nerves, fat and muscle mixed with msg, salt and artificial flavors. Hungry yet?  Me neither.  I have made various kinds of chicken fingers at home with various types of breading/coatings, but this week my husband suggested that we crush some graham crackers and mix them with bread crumbs to get a crispy crust (since the sugar in the graham will caramelize much better than regular bread).  We tried it and it was a HUGE HUGE hit.  So much so, that we didn’t have anything left over.  Not. One.Piece. The chicken was crispy on the outside, moist inside and the hint of sweetness was just perfect.  Even if you have award winning picky eaters at home, you have to try this simple recipe.

Graham Cracker Crusted Chicken Fingers

3-4 Chicken Breast

2 eggs

1/2 cup milk

1 cup plain bread crumbs (white or whole wheat)

3-4 Graham Crackers

2-3 Tablespoons of Olive Oil or Coconut Oil

Salt to taste

Cut chicken cutlets into 1/2″ strips (I use a heavy duty scissor).  Season with salt.  In a bowl, beat eggs and add milk.  Place graham cracker in a zip lock bag a crush with a rollin pin or wooden spoon.  Mix graham cracker and bread crumbs in a bowl.  Heat oil in a large frying pan on medium heat (I use coconut).  Dip chicken in egg mixture then roll in crumb mixture and add to pan.  Cook for 4-6 minutes on each side, or until desired crispness.

ENJOY!