Keeping with the trend of March Break, this week’s focus is Nutrition for kids! Early life nutrition is extremely important for proper growth and development of young children. Dietary habits established in childhood often carry over into adulthood.  Hundreds of years ago, food was prepared in a much simpler form than it is today. Advancement in food processing has allowed for quick fixes like packaged, frozen and microwaveable foods. Don’t get me wrong, these foods are super easy and convenient but they are also loaded with sugars, synthetic colouring and common additives that don’t provide a whole lot of good nutrition. Below are some basic guidelines to help provide a healthy, balanced and nutrient-rich diet for your child:

• 50-65% of Complex Carbohydrates. This includes whole grains (wheat, rye, barley, brown rice, oats, millet), vegetables, legumes (dried beans, peas) and whole fruits. The sugars found in complex carbohydrates are more gradually absorbed into the bloodstream vs. those from processed sugars which eliminates the 'sugar-high'!
• 15-25% of Proteins. This includes milk, cheese, eggs, meat, fish, poultry, nuts and most legumes. Combining grains and vegetables provide a complete source of protein.
• 20-25% of Fats. Use unrefined, minimally processed organic oils. This includes flaxseed, olive, sesame and coconut oil. Include other sources of healthy fats like, nuts, nut and seed butter, avocados, ground flax, chia seeds and eggs.

Below is a compiled list of my top 5 quick and healthy recipes kids can enjoy over March Break and hopefully even beyond that!

OVERNIGHT OATS

• ½ cup rolled or steel cut oats (gluten-free if necessary)
• ¾ cup unsweetened almond or coconut milk
• 2 tbsp almond butter
• 2 tsp of chia seeds
• 1 tbsp of flax seed
• 1 tbsp of honey
• Toppings
  • ¼ cup of blueberries/strawberries
  • Coconut yoghurt
• Directions:

1. In 500 mL mason jar combine the oats, chia seeds, nut butter, honey, flax seeds and milk
2. Stir the above to combine everything
3. Cover and place in refrigerator overnight
4. Add toppings in the morning: blueberries/strawberries and coconut yoghurt

PROTEIN ENERGY BITES

• 1 cup natural peanut butter or almond butter
• ¼ semi-dark chocolate chips
• 1 cup rolled oats
• 2 tbsp ground flax seeds
• 3 tbsp whole chia seeds
• 2 tbsp of pumpkin seeds
• 2 tablespoons honey
• ¼ cup shredded coconut
• 1 tsp vanilla extract
• Directions:

1. Combine all 8 ingredients in a large bowl
2. Stir well to combine thoroughly
3. Place in refrigerator for 30 minutes to 1 hour
4. Roll into 15-20 balls

CHOCOLATE BANANA NUT MUFFINS

• 2 cups almond flour
• 1 tbsp cacao powder
• 2 tsp baking soda
• 1 tsp sea salt
• 1 tbsp cinnamon
• 1 cup pecans, finely chopped
• 3 medium bananas, ripe
• 3 large eggs
• ¼ cup coconut oil, melted
• Directions:

1. Preheat oven to 350^oF
2. Combine flour, baking soda, salt, cacao powder and cinnamon in a bowel. Whisk to combine
3. In a food processor combine the pecans, bananas, egg, melted coconut oil and process until smooth
4. Add the dry mixture to the banana mixture and stir to combine
5. Fold in the pecans
6. Bake for 30 minutes

MASHED SWEET POTATO

• 5 medium sweet potato
• ½ tablespoon honey
• ½ tsp salt
• Directions:
  1. Peel and chop sweet potatoes
  2. Place in pot with boiling water for 30 minutes
  3. Remove water and mix the potatoes until they are fluffy
  4. Add in honey and salt while continuing to mix

CRISPY BAKED CHICKEN

• 1 pound chicken tenderloins
• ½ tsp garlic powder
• 1 whole egg and 2 egg whites
• 2 cups brown rice cereal
• ½ tsp Himalayan salt
• 2 tsp Pepper
• 2 tsp of oregano
• Olive oil
• Directions:
  1. Preheat oven to 400 degrees
  2. Place rice cereal, garlic powder, salt, pepper and oregano into a Ziploc bag
  3. Using a rolling pin crush the dry ingredients
  4. Place mixture in a bowel
  5. Mix whole egg and egg whites in a small bowl
  6. Dip chicken tenderloins in egg and then in rice cereal mixture
  7. Place chicken on baking sheet and spread olive oil on top
  8. Bake for 35 minutes

HAPPY MARCH BREAK :)

**Disclaimer

The advice in this article is for informational purposes only. It does not replace the care of a Naturopathic physician. 

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