Old Soul Chrys

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I'm now a mom of two and the days can start to melt together in monotony.  Decided to try to give us a little more consistency and tap into my need for creativity. Behold our refrigerator magnet schedule! This  project took me longer than I anticipated thanks to constant kid interruptions 😂. Thought it would be a day project and it took me almost a month instead! But it was fun, nonetheless! Thought it would be a fun way to plan our days and allow Romo (my almost 2 year old) to feel like he has some choices and control as well. 

Create and color!  Older kids could probably do this too!




Cut out:


Laminate:


Glue magnets to the backs and use!




Example day:




So now at the beginning of each day, my son and I have a planning session.  I put up the non-negotiable things ahead of time (napping for sure!), but then I let him choose the rest of the day.


It's been a fun activity in itself.  It's teaching him about waiting and how time works, as well.


If you'd like to use my images for personal use instead of making your own, you are welcome to:
(please don't post anywhere without linking to my blog)

Just click each image, follow link, and then right click next to the image and select print.

Black and White (for coloring! Colored pencils or markers are best for laminating after!):




Color:





My son isn't allowed to have added sugar, so it can make events where cake is served more difficult.  This is my recent toddler-friendly cake recipe. Pretty quick to whip up and cook in the microwave in a pinch! My recent try was baking it in a donut-shaped container for "National Donut Day" so that my son could still participate.

Fruit-Sweetened Mug Cake

Ingredients:

3 tablespoons mashed sweet potato or pumpkin
1 pureed ripe banana
1/4 cup dried fruit pureed (I used prunes because my son loves them)
1/2 tsp vanilla
2 tablespoons flaxmeal(or flour of choice... Might even be able to do whey protein)
1 egg
Optional add-ins: 1/2 tsp cinnamon, 1/4 tsp ginger/nutmeg/cloves for a spiced cake (add more to taste for more spice), or 1-2 tbsp cocoa powder for chocolate.

Directions:

Pour into mug (may need two mugs, depending on how big mug is), ramiken, or microwave-safe donut molds. 

Microwave 1.5 -2.5 minutes or until toothpick comes out clean.

This recipe would be great for making a personal amount of cupcakes, too, probably... I just don't know baking details yet, since I haven't tried.

Toppings:
Can top with shredded unsweetened coconut like in the picture or peanut butter / crushed peanuts, or Chocolate Bean Hummus, or banana mixed with cream cheese.

Beans and chocolate are made to go together, I have found, and it's marvelous!  This is the recipe I've been making for my son, who is not allowed to have added sugar.  Sometimes I'm too lazy to do the ice cream maker, so I just pour the mixture into popsicle molds.  My toddler will eat this in ANY form, even in the "smoothie" stage before freezing at all.
  
Fruit-Sweetened Black Bean Ice Cream

Ingredients:
1 cup black beans (can use other type of beans)
3 bananas
1/4 cup cocoa
1/4 cup dates or prunes
1 cup milk

Directions:

Blend up all ingredients in blender or food processor until smooth.
Now I place in an ice cream maker and follow the directions. I also sometimes pour into popscicle molds and make chocolate ice cream pops. My toddler loves them!

Blender Version:

2 frozen chopped bananas
1/2 cup black beans (rinsed and drained), frozen or chilled
2 tablespoons cocoa
1/2 tsp vanilla
Dash of milk (or enough to get it to blend)
Sweetener to taste (optional)

Directions:

Blend ingredients together adding just enough milk to blend and reach desired consistency.

As a kid, I remember always looking forward to oatmeal Saturday or Sundays! I would get to mix in a big handful (or multiple handfuls) of chocolate chips until my oatmeal was probably more chocolate than oatmeal.  My body was more forgiving back then, however, and that is not a good meal to eat on the regular.  This is what I have been indulging in instead. Tasty, chocolatey, without the sugar crash! 

Chocolate Oatmeal

Ingredients:

1/2 cup dry oats
2 tablespoons cocoa powder
2 tablespoons ground flaxseed (optional, but a great source of omega 3s)
1.5 tablespoons Splenda or sweetener of choice, or to taste.
1 cup water or almond milk

Directions:

Mix dry ingredients together first before adding water or milk. Microwave in larger bowl (to prevent spilling over when it boils). Stir. Let cool for a minute. Enjoy!

Recipe is 220 calories with water, 250 with almond milk! 

Fruit-Sweetened Variation:

1/3 cup dry oats
1.5 tablespoons cocoa powder
2 tablespoons ground flaxseed
1 ripe banana pureed

Mix dry ingredients together then mix in banana. Microwave in large bowl for 2 minutes.


**Pro tip:
Can swirl in a spoon of peanut butter,  coconut, cherries or cranberries for an extra fun bowl!


New favorite snack: Chocolate bean hummus!  It's great on almost anything you would use Nutella for, except it's lower in sugar (can be sugar-free), higher in fiber, protein, and antioxidants.  A great sugar-free frosting substitute for kids! My favorite way to use it is to make a peanut butter and chocolate hummus sandwich on whole wheat bread for dessert. Or as a snack spread on low sodium Triscuits (sometimes also with peanut butter).

CHOCOLATE BEAN HUMMUS RECIPE: 
(about 400 calories for entire recipe if made sugar-free)

Ingredients:

15.5 oz can low sodium beans of choice (I used black beans) rinsed
4 tablespoons cocoa powder
1 tsp vanilla extract
Sweeten with sweetener of choice to taste (for myself, I use Splenda, and for my kids I add pureed banana or other pureed fruit until desired sweetness is reached)
(Opt. Milk of choice to thin if you prefer a thinner consistency)

Directions:

Blend together in a food processor and enjoy!

Serving Suggestion:  Whole wheat English muffins with peanut butter!





Quick and easy snack: Greek yogurt ranch dip and carrot chips. High protein and fiber -- meaning it keeps you feeling full. My plate pictured (1/4 the bag of carrot chips and 1/2 cup of the dip) is about 150 calories. 

The dip is so easy (380 calories for full 2 cups)

Greek Ranch Dip:

 2 cups plain Greek yogurt (I used nonfat)
1 packet of ranch dressing mix
(Opt. Salt to taste)

Mix together and enjoy!





Been wanting to experiment with fruit sweetened chocolate options for Romo (my 19 month old who is not allowed to have added or artificial sugar). This is what I tried out tonight... and it's really quite good. 

Has to be enjoyed frozen, but definitely hits the spot - not to mention I can eat a LOT without guilt. These pictured are made with sunflower seeds and craisins. To be honest, I didn't share any of this batch with my toddler, because I was craving chocolate and I ate ALL of it. Tomorrow I'll make some for him!

Banana Chocolate Bars

One recipe is 140 calories (add ins not included) and makes 16 little squares (four bigger squares-- essentially two large bars of chocolate). 

Ingredients:
1 ripe banana pureed in food processor.
1.5 tablespoons cocoa powder 


(Optional add ins: craisins, nuts, coconut, or you could make Reece's cups by making them in muffin tins and cupcake liners with a layer of unsweetened peanut butter in between layers of chocolate)


Directions:

Combine pureed banana and cocoa powder, mix well, and pour into molds with any add-ins  (I used old, washed Scentsy molds for mine, could also pour in pan lined with foil or parchment and make into a bark). Freeze. Enjoy once frozen. 


We've been eating burrito bowls for dinner.  YUM! So tasty, so much nutrition, and so filling! Had to whip up some more Pico (I use canned diced tomatoes, when fresh aren't on sale, and it still tastes great!), guacamole and fajita veggies this afternoon. This, plus the extras that don't require prep, should feed us for 4 days of dinners.

This is the breakdown of my burrito bowl: 

2 cups shredded lettuce
1 cup cooked peppers and onions
1/4 cup black beans
1/4 cup pinto beans
1/4 cup guacamole
1/4 cup Pico de Gallo
1/4 cup Salsa Verde
1/4 cup whole milk yogurt (instead of sour cream)
1/4 cup cooked ground turkey (seasoned with taco seasoning)

This all adds up to a LOT of food, flavor, and only 470 calories! I'm always stuffed to the gills after this bowl.






I love feeding my toddler healthy "gookies" (good+cookies) and healthy muffins for breakfast.  They are so convenient and less messy than other options.  I love that these fruit sweetened cookies are so full of healthy fats, omega 3s, fiber, antioxidants, and protein!  Decided to try using beans this time around and I'm really happy with them.  These would make killer chocolate chip cookies, if I ever get around to making fruit-sweetened chocolate chips (if I do, I'll post my recipe here).




Yummy, Fruit-Sweetened Peanut Butter Bean Cookies

Ingredients:

15.5 oz can no sodium chickpeas well drained and rinsed (or other kind of cooked beans)
1 cup applesauce (can use 4 ripe bananas instead, probably, but I have not tried this yet)
1 cup natural peanut butter with no sugar added (or nut butter of choice)
2 tsp vanilla
2 tsp baking soda
1/4 cup flaxmeal (for that added omega 3 and fiber!)
1/2-1 cup add-ins-- dried fruit, oatmeal, nuts, unsweetened shredded coconut (pictured cookies were made with coconut), or sugar-free chocolate chips (obviously can use regular, but won't be added sugar free).

Directions:

1. Preheat oven to 350F.
2. Blend chickpeas and applesauce in food processor or good blender (I had to use a tamper to fully blend) until smooth.
3. Transfer to a bowl and add the rest of the ingredients.  Mix very well.
4. Scoop by tablespoons full onto cookie sheets with parchment paper (makes about 30 cookies).
5. Flatten/ shape cookies with either a wet fork or bottom of a glass or wet hands.
4. Bake at 350 for about 15 minutes.  Let cool and enjoy.  Store in fridge.


*Variations:  for chocolate cookies can use black beans instead of chickpeas and add 1/4 cup cocoa powder. Yum!

Nutrition Facts Per Cookie  (without add-ins or substitutions):


Sometimes, when you are initially trying to lose weight it can be hard to think about what to eat, because you can't get unhealthy options out of your brain to think of healthier choices.  This is a list of different things I'll eat as a sandwich or wrap.

The nice thing about these go-to sandwich ideas, is that not-only are they tasty and nutritious, they are also low cal so they work really well in a frequent small meals capacity.  I usually eat around 6 small meals a day (or about Q2 hours).

All of these ideas can be used for whole wheat sandwiches or whole wheat wraps.

Although these are naturally low in calories, if I'm trying to cut down my calories even more, I will use 100% whole wheat fit and active bread (from Aldi) which is only 70 cals for 2 slices.

PB and B: this is what I eat when I am struggling with a sweet tooth.  I mash up half a banana (50 cals) and use as my "jelly" along with unsweetened peanut butter (1 tablespoon= 100 cal).  Calories not counting bread/wrap= 150.

Hummus and Tomato:  4 tablespoons hummus (140 calories) and 1 roma tomato sliced (22 calories). Calories without bread = 162

Cheese and tomato:  2 slices cheddar cheese (140 calories) and 1 roma tomato sliced (22 Calories). Calories without bread = 162

Hummus and and shredded carrots: 4 tablespoons(1/4 cup) hummus (140 calories) and 1/2 cup shredded carrots (25 calories). Calories without bread = 165

Hummus and spinach: 4 tablespoons(1/4 cup) hummus (140 calories) and 1 cup spinach (10 calories). Calories without bread = 150

Hummus and green bell pepper: 4 tablespoons(1/4 cup) hummus (140 calories) and 1 sliced bell pepper (25 calories). Calories without bread= 165

Egg, cheese and mustard: This is my go-to breakfast--usually on a whole wheat English muffin.  1 egg (70 cals), 1 slice cheddar cheese (70 calories), and 1 tablespoon mustard (0-15 cals).  Calories without bread= 140-155

Turkey, hummus and veggies:  I use one serving of deli turkey (70 calories--check the label), 2 tablespoons hummus (70 calories), and usually 1/2 cup carrots (25 cal)  or spinach (5 cal) or both (30 cal).  Calories without bread= 145-170


If I want to up the protein in any of these, I often will add a hard-boiled egg(70 cals) or serving of turkey (70 calories).  




So with baby number two on the way (arriving in about 3 months!), my mind has been thinking about how to get great deals on diapers.  My first baby I had planned to give cloth diapering a try, and got some diapers and inserts at my baby shower, but then never tried it, because I received so many disposable diapers from my work baby shower that I didn't need to buy diapers for 6 months.  But this baby is a second child, and not only that, but a second boy, so I won't be having a baby shower this go around.  This past week it occurred to me to read about cloth diapering again and maybe give it a try.  As a nurse, I really didn't like the idea of having to be in direct contact with poop or rinsing diapers in a toilet, for sanitary reasons.  The mental picture of having to don disposable gloves to scrub each poopy diaper seemed like a ridiculous hassle, not to mention messy.  Upon a little research, I quickly learned that my mental images of cloth diapering were slightly outdated, and maybe this wasn't such a crazy idea for a low-maintenance, germaphob, stay-at-home mom to try.  For the past week I've been doing it, and it's been really pretty easy, believe it or not.  I'm actually LOVING IT! Here are some of the things I learned this past month that make cloth diapering a very affordable and not so work-intensive choice:

My hurdles to cloth diapering...

1st major hurdle: POOP

Turns out that there are some fantastic new inventions in the world of cloth diapering that make it unnecessary to buy a sprayer or do any scrubbing:  LINERS!  Flushable liners and disposable ones.  You just place them over the pad in the diaper and it catches all the poop junk and lets the liquids go through.  All you have to do is pick up the liner by the edges and toss, and then the rest of the cloth diaper can go right into the laundry bin!  So simple.  Basically the same amount of poop handling as with disposables.

2nd major hurdle:  Start up costs

Just a quick internet search will show you that cloth diapers can actually be kind of expensive - this is a major deterrent for people who would like to try it out, but aren't sure they will like it.  Thankfully, there are, indeed, cheaper (sometimes even free) ways to try out the cloth diapering world, I found out!  I'll talk about this more, shortly.

3rd major hurdle:  Laundering concerns

I was really afraid that I would be dealing with a lot of stinky, poop stained, and complicated laundry (special detergents, water temps, drying, etc). But cloth diaper laundry can also be pretty hands-free and doesn't really have to change your current laundry habits/costs very much, if you already do laundry at least 2 times a week (that's the minimum frequency that I recommend washing diapers to prevent stains and smells setting in)

Washing:

The key I am learning is quick-rinsing just your diapers with cold water first really prevents stains and smells from setting in.  I try not to wait longer than a few days (the longer you wait, the more likely that smells /stains will set in) to rinse them.  After the quick, cold rinse in the washer, they usually are fine to add to our regular laundry with detergent (sometimes I'll add some vinegar or baking soda to boost my detergent(not both!)) with no risks of stinking up our other clothes.  It's true that you have to be mindful what detergent you use with cloth diapers, because certain ones react with the ammonia or can harm the diaper materials, but you don't need a special "diaper detergent".  We use free and clear detergents (Usually Purex, Seventh Generation, or Arm and Hammer) already, due to my husband's eczema, and all of those are safe.  Some scented ones are also safe. Below is an article listing cloth-diaper-safe regular detergents:

https://momlovesbest.com/diapering/cloth-diapers/detergents-for-cloth-diapers

You also can't use fabric softeners, because they decrease the absorbency of the inserts.

Drying:

Usually you always have to air dry your diaper covers. Line drying outside is ideal, because the sun naturally removes staining too, but I'm too lazy to take it outside, so I just hang my covers in my laundry room.

The inserts and prefolds are almost always safe to be dried in the dryer (but double check manufacture instructions to be safe).

4th most major hurdle: is it actually worth it?
When you add up the start-up costs and water and electricity usage with laundry, are you really saving enough that it's worth it? 

Depends.  It wasn't worth it for me the first year with my firstborn, because I received so many disposables for free. It also may not be worth it if both spouses work and baby is in daycare, from a convenience standpoint. 

When I calculated the cost of disposable diapers for us versus the costs associated with cloth diapering the first year (factoring in buying cloth diapers, too) one child it only saves us $10(washing 4 times/week)- $20(washing twice a week) dollars per month.  However, with two kids, the savings close to triple per month, because laundry frequency does not change. This is a unique savings amount to our family, since we don't use brand name disposable diapers. I have been able to buy generic diapers for only 10 cents or less a diaper, since having my son, which is close to half the cost of name brand diapers. So, for us, the cost difference is smaller than if you usually use brand name diapers.  It would  almost double your savings if you usually use brand name.



Diaper rashes, sensitive skin:

 Turns out cloth diapering actually is much better for preventing diaper rashes!  I have already noticed a big difference in my son's lack of rashes after only a week.


For us, with me staying at home and able to add the few extra steps, it seems worth it, especially with child #2 coming.  We cloth diaper when we are at home only, and at night we still use disposables, because my son is a heavy wetter. We also use disposables when we are traveling, for convenience sake.


Best, cost-effective diapering methods and overcoming the start-up cost hurdle:

I researched so many types and methods of cloth diapering before trying it myself, and what I found to be the most cost-effective and least labor intensive is using wipeable covers with prefolds, flats and or inserts (and for me, disposable liners, for sure!).

The simplest method for cloth diapering is to use one-size-fits-all (7-36lbs) wipeable covers (5-6 per child) and inserts, prefolds or flats on the inside (20-24 per child). You can reinforce with microfiber for added absorbency. Just never put microfiber directly next to the skin, because it can actually wick/pull moisture out of the baby's skin.  Always have cotton or some other safer material, like a fleece liner, directly on the skin.

What I use right now:

I am currently using these one-size pocket diapers (I use them as covers instead of pockets) that were a fantastic deal and very well made at only 23 bucks for 6, including 6 inserts!:

https://www.amazon.com/dp/B00P7TQ0ZS/?coliid=I26MGP063IHL26&colid=36V1RJJD803SG&psc=0&ref_=lv_ov_lig_dp_it

They are generic Alva pockets and they come with microfiber inserts included. I only have one set of 6, but by using them as covers (which allows me to reuse the same cover multiple times by just switching the inserts every 2-3 hours) and buying extra prefolds, flats, and inserts, this has been enough for me to cloth diaper and do cloth diaper laundry only 3 times a week.  If I find I need more diapers, I will be reordering these (unless I find some cheaper used cloth diaper covers).

I also bought these bamboo inserts that I LOVE because they are very absorbent and safe for baby skin:

https://www.amazon.com/Naturally-Natures-Inserts-Charcoal-Reusable/dp/B00KN0TPNA/ref=sr_1_16?keywords=bamboo+liners&qid=1551280780&s=baby-products&sr=1-16

TIP: If you're having a baby shower, ask for cloth diapers on your registry - then they are totally free!

Covers (4-6 per child):

Buying new:

If you are ok with spending a little up front, you will not be disappointed by one-size Flips diaper covers. You will need 4-6 of them, but they are so easy to use and are made with PUL lining which makes it easy to wipe or rinse clean and they dry fast, so you can use just 2 covers a day, and just swap between them (while one is in use, the other can air dry to be used again).

Cloth diaper deals:

This is another off-brand Alva set of 8 with 8 inserts for 30 bucks that looks like a fantastic deal on Amazon, but I haven't used them personally:

https://www.amazon.com/dp/B07GVDJJGJ/?coliid=I1SNDV0402YHD&colid=36V1RJJD803SG&ref_=lv_ov_lig_dp_it&th=1


Or this deal - 30 bucks for 6 generic Alva's, 6 bamboo inserts, a roll of disposable liners, and a wetbag (great for traveling):

https://www.amazon.com/dp/B00UV7G7ZO/ref=cm_sw_r_cp_apa_i_EJSDCbBW7TG5Y

I also found some generic Flip diapers (6 for 43 bucks) on amazon that seem to have pretty good reviews, but be aware they do not include inserts:

https://www.amazon.com/BB2-Solid-Leak-free-Diaper-Prefolds/dp/B00R2B9VP0/ref=sr_1_21?keywords=wipeable+diaper+covers&qid=1551280546&s=baby-products&sr=1-21


I have also heard people have found new generic diapers and inserts for 1-2 bucks per diaper on Wish.com.  I cannot vouch for quality, personally, as I've never ordered from them, but it looks like they have some fantastic deals (better than Amazon).

Buying / Receiving Used:

I see used cloth diapers on Craigslist, Letgo app, ebay.com, and mercari.com all the time! Sometimes they are even free! I've seen them at some thrift stores, kid's consignment shops, garage sales, and consignment sales.

Sometimes just announcing to your friends, family, or on neighborhood FB groups/forums that you are hoping to cloth diaper, will lead to people giving you their old cloth diapers or inserts for free.

Used is almost always my go-to! If I had not been gifted new ones at my baby shower, I'd very likely have bought used. Just make sure the waterproof layer of fabric, called pul, is still in good condition.

Inserts (need at least 20-24 per child):

Flats:

They are 100% cotton (so one of the safest materials for baby's skin) and naturally absorbent. Flour sack towels are the best flats and they are the most affordable diaper option that you can buy.  Just this past week I noticed Walmart had them on clearance in the kitchen towel section for 50 cents/towel.  Great deal! For added absorbency, you can wrap a microfiber cloth inside.

Prefolds:

These are flats that have been pre-folded and stitched so that the highest absorbancy is in the middle.  You can very easily make your own prefolds from flour sacks, flannel receiving blankets, or flats if you have access to a sewing machine or you can just buy them.  Gerber prefolds can be found online and at Walmart.

Inserts:

Of course you can also buy the pre-made inserts that are the simplest to use in many cases.  Bamboo inserts are my personal favorite for their high absorbency. But purchasing inserts is often the more expensive option compared to the above (but still not bad, at all).


Liners

 Can buy on Amazon:

 https://www.amazon.com/dp/B017U5287A/ref=cm_sw_r_cp_apa_i_lQSDCb9W2RVG8

Or make your own with stripped/washed diaper wipes (what I, personally, do - using Parent's Choice brand): 

https://youtu.be/l61n-QYG3UA

You can also use Viva paper towels for liners:

http://diydisposablediaperliners.blogspot.com/2013/08/diy-disposable-cloth-diaper-liners.html


SEWING YOUR OWN:

There are also lots of patterns if you want to make your own covers or inserts. These are some that I found that are free and look great.  I highly recommend using PUL material for your covers, because it will make covers waterproof and it's very durable. But you can also use fleece or wool for covers. 

INSERTS:

Free Insert Patterns:

https://www.thinking-about-cloth-diapers.com/make-cloth-diaper-inserts.html

COVERS:

Free Flip Cover Patterns:

http://prefold2fitted.blogspot.com/2013/03/flip-style-diaper-cover.html

http://alittledancer.blogspot.com/2013/07/cloth-diaper-tutorial-how-to-make-flip.html

Free Pocket Cover Patterns:

https://handmadebyrita.blogspot.com/2007/10/classic-rrp-ritas-rump-pocket-pattern.html

https://sewguide.com/cloth-diaper-patterns-for-babies/



My Personal Cloth Diapering System:

Here is how I have my diaper set up at home:




I use a Dekor diaper pail for tossing my poopy liners and a grocery sack-lined, small trash can with a closing lid for my dirty inserts and covers. I have had no problems with smells lingering in the room, so far. And this is located in our living room!


And this is how I set up my Alva style pocket diapers (using as cover):



By using the Alva style diaper as a cover, as opposed to a pocket, I can reuse the cover several times without having to wash, usually. Obviously, if poop gets on it, it has to go in the laundry. 






So that's what I have so far in my cloth diaper research.  I'll close with this inspirational video that truly showed me how affordable cloth diapering can be if you are willing to get creative.

Video Showing How to Cloth Diaper for Almost Nothing, If You Need To:

https://www.youtube.com/watch?v=qhBndl2GtmA


The world health organization recommends not exposing children to added sugars until the age of 4 yrs old! It can be hard raising sugar-free kids. Especially if you don't want to give them artificial sweeteners.  But pediatric diabetes is on the rise and sugar can truly be an addiction, so it's worth it.  When my husband and I sit down for meals as a family, we let our son eat pretty much everything we eat (unless it contains artificial sweeteners or added sugar), but the following is a compilation of my go-to, well-balanced toddler breakfasts/ snacks/ meals that I feed my son.

Fruit-Sweetened Oatmeal:




Ingredients:
1 medium pureed banana (or 1/2 cup applesauce)
1/3 cup fruit (I use frozen blueberries and include the juice after heating in the microwave)
1/3 cup rolled oats.
1 tbsp coconut oil or butter (optional, but I like adding a good dose of fat)

Directions: I mix it all together in the bowl and then microwave 1.5-2 minutes till the oatmeal is cooked.  My 17 mos son loves this!


Fruit-Sweetened French Toast:

Ingredients:
1 egg (for eggless just use a pureed banana instead of an egg)
1/2 tsp cinnamon
Water/ or milk as needed for consistency

1-2 pieces of whole wheat bread.

Directions:

1. I mix the egg(or banana) with the cinnamon and water, and then soak the bread in it on both sides until all the egg is absorbed.
2. Cook in a greased skillet until golden on both sides.
3. Can slice into sticks or pieces for dipping
4. Serve with peanut butter, or dip below:

*French toast dip/ syrup:  
1 ripe banana pureed
(optional) 1 tablespoon butter or coconut oil
(optional) 1/4-1/2 cup blueberries or other fruit (fresh or frozen) pureed or whole
(optional) 1/2 tsp Cinnamon
(optional) 1/2 tsp lemon juice
Directions: I combine all ingredients in food processor and then heat in the microwave.  Use right away.

Bananas, Peanut Butter and Cocoa:

Ingredients:

1 sliced banana
1-2 tbsp natural peanut butter (no sugar added)
1 tsp cocoa powder

Directions: I slice the bananas, drizzle and mix with the peanut butter until coated, then I dust with the cocoa powder.  Yum!

Fruit-sweetened Pancakes Topped with Fruit:

Ingredients:
1/2 cup oat flour (or flour of choice)
1 pureed banana or 1/2 cup applesauce
1 egg
1/2 tsp cinnamon
1/4 tsp baking powder
(optional) fresh or frozen blueberries/fruit 1/4-1/3 cup

Directions:  Mix together ingredients. Pour onto a greased griddle and cook until browned on both sides.  Serve with fruit topping or banana syrup. Makes 4 pancakes.

*Fresh fruit topping:
1 pureed banana
(Optional) 1/4-1/2 cup frozen or fresh fruit
(Optional) 1 tbsp butter or coconut oil
(Optional) 1/2 tsp Cinnamon or to taste
(Optional) 1/2 tsp lemon juice
Directions: Combine together and microwave until hot. 


Salsa and Cheese Scramble

1 egg
2 tbsp salsa
2 tbsp cheese

Directions: Mix together and then cook in a skillet just like you normally would do for scrambled eggs!  My son gobbles this up.


Other Quick Healthy Meal Ideas:

Carrot chips with hummus:  I got so excited when I saw that many stores sell carrots (for instance, Walmart) chopped into ripple chip shapes!  How fun.

PB & B whole wheat sandwich:  I mash up half a banana and use that instead of jelly with unsweetened peanut butter on whole wheat bread. This is a treat that I often will also eat if I want something sweet.

Hummus on whole wheat toast: My son LOVES hummus.  You can make it a whole wheat wrap as another variation and add lettuce or veggies like carrots, bell peppers or cucumbers.

Toasted cheese on whole wheat toast: can fold to make a cheese sandwich instead and dip in salsa (another favorite for my son). 

Hummus and Tomato Whole Wheat Sandwich: Delicious and so good for our little ones!

Cheese and Tomato Whole Wheat Sandwich: Especially with sharp cheddar cheese or colby jack.   SO good!

Bean Pasta with Tomato Sauce of Choice:  I use lentil pasta and mix it with vodka sauce from Trader Joes or Aldi (look for low/ no sugar sauces). So easy! High in protein and fiber.

Bean Pasta Mac and Cheese: mix bean pasta with shredded cheese and a little milk (or butter), salt and pepper.  Microwave cheese and milk first to make sauce, then add your pasta. Much healthier than regular mac and cheese thanks to the bean pasta (high protein and fiber).

Sweet Potato or Russet Potato with Salsa and Cheese on top:  Just microwave the potato for 5-7 minutes in the microwave, top with salsa, cheese, or you can serve it plain with olive oil and salt and pepper.

Sweet Potato, Black Bean and Corn Salad:  Dice a sweet potato and cook (about 5 minutes in the microwave), mix in half a can of black beans, and half a can of corn (no sugar added), add favorite salsa to taste.  Super easy!

Also check out my other kid-friendly recipes on this blog.  I often will let my son have gookies (good+cookies) for breakfast, snacks, or meals - because they are that healthy!

Here are links to some of my recipes that are also sugar and artificial sugar-free:

Breakfasts and Desserty Snacks:

Fruit-Sweetened Blueberry Lemon Yogurt Muffins

Fruit-Sweetened Pumpkin Banana Cookies

Naturally Fruit-Sweetened Fudgy Brownies

Only The Good Stuff: Nutrition-Packed Energy Cookies
Meals and Snacks:

Carrot and Hummus Whole Wheat Wrap

Fast and Easy Cowboy Caviar Salad

Healthier Cheese Sauce (Nut-Free with Vegan Option)

My Favorite, Easy Black Bean and Sweet Potato Enchiladas.

Healthy Tuna Salad (No Mayo)




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ABOUT AUTHOR

Chrys is a former RN-BSN, now stay-at-home mom living outside Atlanta, GA. She loves spending time with her husband and two sons, going for walks in nature, doing DIY projects, cooking and eating clean. Her new favorite phrase is: Don't just feed your body - FUEL it!

Click here to read about my weight loss journey and my simple food hacks that helped me drop 35 lbs in 3 months (No fad diets, just healthy changes).

Click here to read about the most important choice you could ever make).

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About Me

Chrys is a former RN-BSN, now stay-at-home mom living outside Atlanta, GA. She loves spending time with her husband and son, going for walks in nature, doing DIY projects, cooking and eating clean. Her new favorite phrase is: Don't just feed your body--FUEL it!

Popular Posts

  • Nutrition Dense Hot Chocolate!
    Sometimes I just want chocolate.  Sometimes I want to drink hot chocolate. But hot chocolate is basically like drinking a ton of empty c...
  • Fast and Easy Cowboy Caviar Salad
    This is an easy salad to prep at the beginning of the week for a fast, nutrient dense meal or snack!  You can eat it as a salsa with tortill...
  • Can't Believe It's Not Meat! Veggie Burger
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