Category: snack

December 14, 2022

Nutrient-Dense Butterscotch “Milkshake” for Kids

When it comes to great recipes I have a theory – most of them are created by accident. And this nutrient-dense butterscotch milkshake is no exception!

As an Analytical Eater I get in food ruts very quickly. Just ask my family. But one day as I was making lunch I was just sick of my usuals. Instead I was in the mood for something cold and creamy. Ice cream sounded awfully good. Back in high school I would have just eaten ice cream and called it a meal. But being a Nutritional Therapy Practitioner I knew I also needed nourishment.

What I really wanted was something chocolate. But my body does not tolerate cocoa well. So I tried to create a carob smoothie, hoping my odd concoction of various forms of protein and frozen fruit would satisfy my craving.

I wasn’t sure it would taste good at all. But to my surprise the end result was the most amazing smoothie that tastes like butterscotch!

My kids all insisted that they had to try it. I only ended up with half of my smoothie. But my protein-packed butterscotch “milkshake” was born.

Healthy Drink for Kids

Nutrient-dense drinks are one of my favorite tools for nourishing under-eaters and selective eaters. Smoothies loaded with desiccated liver and collagen (use code TAKE10 for 10% off) literally saved my daughter’s life! Read more about her story HERE and HERE!

So I’m always trying to create new healthy drinks for kids.

When I say healthy, I mean a drink has a balance of complete protein, complex carbohydrates (think fiber!), and unprocessed fats. This combination is essential for blood sugar reguatlion in kids.

But it also has to taste good. I’ve definitely made my share of smoothies that were loaded with nutrition but were not very palatable. Think way too many greens. Kids need the right balance of nutrition and flavor.

Easy Protein for Picky Eaters

Hands down the most difficult macronutrient to get selective eaters to consume is protein. This is a top concern for many of my clients – especially when it comes to snacks and breakfast.

This easy butterscotch milkshake is your solution!

The recipe starts with hard-boiled eggs. Yes, you read that correctly. It sounds crazy, but you can’t taste them. The eggs add thickness in addition to nutrients like protein, B Vitamins, and healthy fat.

The second ingredient is sunbutter (or any nut butter you like). More protein and healthy fat!

The next two ingredients are whole milk and collagen. Even more protein! This breakfast butterscotch milkshake is a protein powerhouse. Using two eggs, two tablespoons of sunbutter, three fourths cup of milk, and two scoops of collagen gives you 44 grams of protein!

It serves two-to-four kids. So each child gets 11 to 22 grams of protein in one drink!

Adults, you can drink this as well. Even if you only drink half of this you’re still getting a great start to your protein goals for the day. And you can always add an extra scoop of collagen or an extra egg to boost it even more.

Dairy-Free Butterscotch

Don’t feel disappointed if your child is dairy-free. This butterscotch milkshake can definitely be made dairy-free! Simply use your favorite milk substitute (like homemade rice milk) in place of the whole milk.

If you don’t have any milk substitutes simply use water. It will still taste great. And there will still be 38 grams of protein!

Delicious dairy-free butterscotch is possible.

Breakfast Butterscotch Milkshake Recipe

Many kids struggle with breakfast. It can be a sign of low blood sugar, low stomach acid, or even nervous system dysregulation. Whatever the cause, serving an easy-to-consume, highly palatable breakfast can help things turn around.

The healthy dose of protein will help a child with low blood sugar. The easily absorbed nutrients will help a child with low stomach acid. And comforting food will help a child with nervous system dysregulation. You really can’t go wrong with a butterscotch milkshake for breakfast.

It can be a stand-alone breakfast. Or you can serve it alongside other nutrient-dense options like:

breakfast cupcakes (yes, cupcakes and milkshakes for breakfast!)
sourdough toast with butter and smashed avocado
breakfast cookies
coconut flour squash scones
broth scrambled eggs
granola bars
baked oatmeal
pumpkin pie breakfast bites
puffy pancake
granola bar bowl

Nutrient-Dense Butterscotch Smoothie

Whether you call it a milkshake or a smoothie, the taste and the nutrition is the same. If you have a selective eater, butterscotch milkshake probably sounds more appealing.

My kids like it really thick. By adding extra ice it gets so thick it’s almost like ice cream! Sometimes I even serve it with a spoon.

While I do love serving smoothies with breakfast, my kids love this nourishing drink any time of day. Sometimes we have it for a snack. Sometimes we have it with lunch. The other day I even made a batch for the whole family to go with our Friday breakfast-for-dinner meal.

No matter when you serve this nutrient-dense butterscotch smoothie, it’s a kid-pleasing way to nourish your child!

Do you ever serve milkshakes for breakfast?!

Butterscotch Milkshake

Prep Time 10 minutes

Servings 4

Ingredients

2-3 hard-boiled eggs
2-3 Tbsp. sunbutter or any nut butter
3/4 cup whole milk or milk substitute or water
2 Tbsp. collagen
1 1/2 Tbsp. carob powder
3 Tbsp. maple syrup
1/4 - 1/2 tsp. Real Salt
1 1/2 cups frozen, sliced bananas
1/2 - 1 cup ice

Instructions

Blend all ingredients in a high-power blender until smooth. The milkshake will be thick.
Add more ice if desired for extra thickness.

July 8, 2022

Blueberry Cheesecake Pops

When the weather is hot and blueberries are fresh it’s the perfect time for blueberry cheesecake pops! Not too sweet but what a treat.

We go crazy for blueberry season here. Blueberries are an all around family favorite fruit. We mostly freeze them and eat them fresh.

But of course we use them for a few treats too.

Gluten-Free Blueberry Dessert

One of the easiest ways to use blueberries is in blueberry cheesecake pops. It only takes about five minutes to get them to the freezer. As a busy mom of four, the faster the better!

We almost always have homemade gluten free graham crackers in the cupboard, which makes treats like blueberry cheesecake pops a cinch. This time I used gluten free pumpkin spice grahams! Any homemade or store bought version that you tolerate will do.

Then all you have to do is blend, crush and pour.

Blueberry Cheesecake Pops

Slightly sweetened whole milk yogurt blended with blueberries gives the flavor of blueberry cheesecake. The crushed graham crackers mimic a graham cracker crust.

If you want some variety try swapping the blueberries for strawberries or raspberries. Or use all three for a mixed berry cheesecake pop!

Coconut milk or coconut yogurt can be used in place of the dairy yogurt as well for variety or for allergies.

Healthy Blueberry Dessert

Blueberry cheesecake pops really are a treat. But you can also pack them with nutrients. They already have maple syrup and sea salt. Both contain lots of minerals.

Then there is the whole milk yogurt with healthy fat. Plus blueberries are bursting with vitamins.

If you really want to load up these popsicles with good stuff you can add egg yolk to the mix. I like to do this for my kids that sometimes struggle with focus. All of the B vitamins really help.

What to Make with Blueberries

If your kids are like mine they don’t want to wait for the popsicles to freeze. Blueberry cheesecake pops can be eaten as blueberry cheesecake yogurt if you are really in a hurry. Just blend, pour, stir and serve. Then you can serve this for breakfast!

Use a few of your fresh blueberries to make a treat the whole family will love. Blueberry cheesecake pops are dessert with nutrition packed inside.

What is your favorite way to enjoy blueberries?

Blueberry Cheesecake Pops

2015-07-29 04:59:44

Serves 4

A fun way to use your fresh blueberries in a sweet frozen treat. Yogurt, blueberries and graham crackers create a cold version of blueberry cheesecake.

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Ingredients

1/2 cup blueberries, divided
3/4 cups plain, whole milk yogurt, coconut milk or coconut yogurt
2 Tbsp. maple syrup or honey
1/2 tsp. organic vanilla
1/4 tsp. unrefined sea salt
1/2 cup graham crackers, crushed
optional: 1 pastured egg yolk
optional: 1 tsp. lemon juice

Instructions

Blend 1/4 cup blueberries, yogurt, maple syrup, vanilla, salt, egg yolk and lemon juice until pureed.
Layer in the popsicle molds half of the yogurt mixture, fresh blueberries and graham cracker crumbs.
Repeat with a second layer.
Freeze until firm.

Notes

Any graham cracker will work.
You can replace the blueberries with any other fruit.
If you don't want to do layers or your kids don't like chunks you can simply puree all of the ingredients and pour into the molds.

By Mary - homemadedutchapplepie.com

Just Take A Bite https://justtakeabite.com/

This post is linked to Savoring Saturdays.

January 8, 2022

Metabolism Boosting Salted Caramel {With A Secret Ingredient!}

Looking for an easy way to get some liver down the hatch? This metabolism boosting salted caramel is easy to make, tastes great and is loaded with Vitamin A!

This recipe was an accident.

For about a year now I’ve had so many things I can’t eat while breastfeeding that I stopped making salad dressing. I can’t do tomatoes, dairy, nuts, peas, coconut, mustard, garlic, eggs, vinegar. Seriously.

Getting creative.

But I LOVE salad. And I was not about to eat plain lettuce. So I would just put some olive oil, honey and salt on my salad and call it good.

After a while I decided to experiment a bit and added desiccated liver (this is the brand I use). Who knew I’d actually love the taste?! And it’s so healthy for a slow oxidizer like me with high tissue calcium levels. I need all the Vitamin A I can get.

I’m not one to mix up a bottle of dressing. I always just add the ingredients directly to my lettuce and mix it all together. But one day I tried mixing up the dressing first to see if it was easier.

Accidental Caramel

Imagine my surprise when instead of a dressing I ended up with a thick, gooey salted caramel! And my kids gathered around like baby birds begging for bites.

That is how my nutrient dense salted caramel came about.

It tastes great, is easy to make and my kids love it. Want to know something else? It’s great for boosting your metabolism too!

Metabolism Boosting Combination

If I am low on energy or haven’t gotten enough sleep this is the perfect pick-me-up. A little salt, a little sugar, a little fat and some vitamins.

My girls and I all have slow metabolisms and are in need of some serious rest and recovery. So this salted caramel makes a great snack for all of us.

Easy Toddler Treat

In fact, my toddler eats half of the lettuce and cucumbers out of my salad just because of this dressing. She’ll suck it off and then eat the vegetables. It’s that good!

You can eat the salted caramel with a spoon. I like to dip banana in it. Then you even get some starch with your sugar, salt and fat. It’s the perfect combination for a metabolic boost. Any fruit you like will work.

Metabolic Recovery

My journey with healing my metabolism has been a long one. You can read about what happened to me in 2013 and all of the things I learned in the process.

One thing that was pivotal for healing was The Nourished Metabolism by Elizabeth Walling of The Nourished Life. I have recommended this book to more people than any other book or real food resource.

I’ve probably read it five or six times myself. And I learn something new every time. I’m so glad I have a hard copy now! It’s a great reference.

I think just about everyone could benefit from Elizabeth’s advice. Especially all of my sleep-deprived mama friends. Even children and teens these days that are over scheduled, over stressed and under nourished need some help with their metabolism (have you checked your child’s body temperature lately? You might be surprised how low it is…it’s supposed to be 98.6!).

Whip up a batch of salted caramel (with liver!). Grab a spoon, your favorite fruit or even a homemade graham cracker for dipping. Then dive into The Nourished Metabolism. Trust me, you won’t be able to put it down. I read it almost cover-to-cover the first time through.

Have you assessed your metabolism lately? What are you doing to keep it running at full speed?

Try some salted caramel and all of Elizabeth’s tips in The Nourished Metabolism. You’ll be amazed at how great you feel.

This post is linked to Allergy Free Thursdays.

Metabolism Boosting Salted Caramel (With A Secret Ingredient!)

2016-06-19 19:55:51

Serves 1

A simple gooey caramel that will boost your metabolism and your nutrients with liver!

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Ingredients

3/4 Tbsp. extra virgin olive oil
2 Tbsp. honey
1/8 tsp. unrefined sea salt (adjust to taste)
1 capsule Perfect Supplements desiccated liver

Instructions

Combine all of the ingredients in a small bowl. Stir until well mixed. The mixture will thicken in about a minute.
Eat with a spoon, with fruit for dipping or with graham crackers.

Notes

This can be used as a salad dressing if you increase the oil to make it thinner.
You can add one capsule of Organic India moringa to the mixture when using it as a salad dressing for extra nutrients.

By Mary - justtakeabite.com

Just Take A Bite https://justtakeabite.com/

January 7, 2022

Kid-Friendly Rutabaga Fries Recipe

Wondering how to get your kids to eat vegetables? Or just looking to add something new to your menu? These rutabaga fries are easy to make and kid approved!

One of the most common struggles amongst my clients is getting kids to eat vegetables. For some they only have a few they are willing to eat. For others they are even to scared to touch a vegetable. Feeding kids is simple…but not easy!

Vegetables Kids Love

While some situations require deep healing, sometimes a little creativity is all it takes to get kids on board with veggies.

Don’t be afriaid to experiment! Over the years, even I have had to try lots of new veggies. Some were hits (who knew parsnips and parsley root are so delicious?!). Some were big misses (none of us is a fan of turnips). And we still enjoy some of our old staples like cauliflower and cabbage.

One of our new favorites is rutabaga. I’m not sure why I had never tried them before. Maybe because they are so big and ugly. If you buy one at the store it comes with a waxy coating to keep it from drying out.

But once you peel it you see a pretty pale orange flesh (don’t worry, it’s not high in Vitamin A!). Rutabagas are a bit tough to cut. But not too bad.

As a little side note here, I’m coming to realize that we’ve way over-complicated our food these days. With the ability to get any kind of food all year long we have seriously strayed far away from the way people used to eat. A simple diet of meat, potatoes, grains, beans and a few basic fruits and veggies is probably more accurate. And totally healthy.

Our vegetable selection alone has gotten very extensive, unlike the choices of our ancestors.

Rutabaga Fries

I’ve tried cooking rutabaga a few ways and eating it raw. The raw is a bit strong for my taste buds. Hands down our favorite way to prepare rutabaga is by making rutabaga fries!

Rutabaga fries are the closest to regular french fries (potatoes) that I’ve tried. They hold their shape well, but are tender on the inside.

My kids love to use the new crinkle cutters they got for Christmas to make crinkle cut rutabaga fries. And anything in a fun shape is going to be a bonus for introducing a new food to kids. Getting them in the kitchen to help make the food will too! We use Kids Cook Real Food to teach knife skills.

I’d be lying if I said they were an instant hit for the whole family. My girls can’t get enough. My oldest son…he can tolerate them right now, but isn’t crazy about them. And that’s ok. I told him we’ll keep trying. Sometimes it takes a while to adjust to a new flavor. Hey, I forced myself to like liver by eating it over and over. So a child can learn to like rutabaga fries too, right? My husband doesn’t mind them. But he’s not big on trying new foods either.

If your child needs a little convincing he can dip them in honey, honey mustard, ketchup, or hummus. My girls and I devour them plain.

Rutabaga for the Whole Family

Even my 8 month old enjoys well-cooked rutabaga chunks. He’ll grow up with a unique palate, having an NTP for a mom!

Rutabaga fries are so easy to make. Just peel, slice and roast with avocado oil, olive oil, or your favorite healthy fat. And lots of unrefined sea salt, of course. Don’t forget the mandatory “assistant” to pull open drawers and untie your slippers while you use a sharp knife!

We are actually going to try growing rutabagas in our garden this year! Another fun experiment. I hope they turn out. It’ll be interesting to see if the flavor is any different when they are home-grown. Maybe that alone will encourage the boys to eat them.

Have you ever tried rutabaga? What is your favorite way to eat them?

Rutabaga Fries

Prep Time 10 minutes

Cook Time 1 hour

Total Time 1 hour 10 minutes

Servings 5

Author Mary | Just Take A Bite

Ingredients

2 rutabagas
2 Tbsp avocado oil
1 tsp salt

Instructions

Heat oven to 400 degrees F. Line a baking sheet with parchment paper.
Peel rutabaga. Cut into thin strips.
Mix rutabaga, oil and salt on baking sheet.
Bake for one hour, until browning and cooked through.

December 10, 2021

Breakfast Neapolitan and Spumoni Parfaits | Simple, Whole Foods!

Looking for a way to get your winter dessert fix without reaching for ice cream? Turn breakfast into a special treat with these Neapolitan and spumoni parfaits!

I have fond memories of eating lots of Neapolitan ice cream and spumoni ice cream growing up.

Of course I was like most kids and really just wanted the chocolate! Who doesn’t want chocolate?

Updated Neapolitan and Spumoni

I have recreated these classic flavor combinations in a healthy breakfast treat. Did I mention they are super easy to make too?

Neapolitan and spumoni parfaits use plain, whole milk yogurt, fresh or frozen fruit, organic cocoa powder and pistachio nuts. You get the flavors you love without any high fructose corn syrup, artificial flavors, or food dyes.

Unique, Kid-Friendly Breakfast

My kids went crazy over these parfaits! I’m not sure I’ve ever seen them eat yogurt that quickly. I can’t blame them. What’s not to love about vanilla and chocolate yogurt combined with sweet strawberries?

Kids can help prepare Neapolitan and spumoni parfaits. It only requires pouring and mixing. They love the assembly part too.

Holiday Breakfast Parfait

I love how festive these parfaits look. Hosting guests for the holidays? Prepare the parfaits the night before. Then wow your guests with a special treat in the morning. Wine glasses make fancy serving dishes.

You could even use these as a special Valentine’s Day dessert.

This winter spruce up Saturday morning breakfast with a classic dessert flavor. Try both parfaits and see which one you like best. Or combine them to make a four layer parfait that includes chocolate, vanilla, strawberry and pistachio.

Are you ready to try something new for breakfast (or dessert!)?

Neapolitan and spumoni parfaits are simple and nutritious. Plus they are packed with flavor.

Looking for an actual dessert that captures the Neapolitan flavor? Try my grain and dairy free Neapolitan ice cream cake.

Neapolitan Parfait

2015-12-17 05:28:57

Serves 1

A yogurt parfait with the classic Neapolitan flavor of vanilla, chocolate and strawberry.

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Vanilla layer

1/2 cup plain yogurt
1 Tbsp. organic cane sugar
optional: 1/2 tsp. organic vanilla extract

Chocolate layer

1/3 cup plain yogurt
2 tsp. organic cocoa powder
1 Tbsp. maple syrup
optional: 2 tsp. mini chocolate chips

Strawberry layer

1/4 cup fresh or frozen strawberries

Instructions

In a small bowl combine the vanilla layer ingredients. Let sit 1 minute.
In a small bowl combine the chocolate layer ingredients. Let sit 1 minute.
Layer the vanilla yogurt, chocolate yogurt, chocolate chips and strawberries in a serving dish.
Serve immediately or refrigerate.

Notes

The cocoa powder and maple syrup can be replaced with 1 Tbsp. homemade chocolate sauce.
If using frozen strawberries allow them to thaw for a few minutes before serving.
The cocoa powder can be replaced with carob powder.
Coconut yogurt can be used in place of the whole milk yogurt.

By Mary - justtakeabite.com

Just Take A Bite https://justtakeabite.com/

Spumoni Parfait

2015-12-17 05:40:45

Serves 1

A breakfast parfait with the classic spumoni flavor of chocolate, strawberry and pistachio.

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Chocolate layer

2/3 cup plain yogurt
4 tsp. organic cocoa powder
2 Tbsp. maple syrup
optional: 3 tsp. mini chocolate chips

Strawberry layer

1/4 cup fresh or frozen strawberries

Pistachio layer

1/4 cup shelled pistachios

Instructions

In a small bowl combine the chocolate layer ingredients. Let sit 1 minute.
Layer the chocolate yogurt, chocolate chips, strawberries and pistachios in a serving dish.
Serve immediately or refrigerate.

Notes

The cocoa powder and maple syrup can be replaced with 1 Tbsp. homemade chocolate sauce.
If using frozen strawberries allow them to thaw for a few minutes before serving.
The cocoa powder can be replaced with carob powder.
Coconut yogurt can be used in place of the whole milk yogurt.

By Mary - justtakeabite.com

Just Take A Bite https://justtakeabite.com/

March 1, 2021

Dairy-Free Zucchini Cheese

Dairy-free and missing cheese? Try this simple, healthy zucchini cheese loaded with healthy protein, fat, and complex carbohydrates to keep your kids happy and nourished.

Within one week of my youngest being born I was 100% dairy-free.

I had been through this with my previous two babies. So I knew the signs of a dairy reaction right away. There was no easing into it. I went from eating ice cream pretty much every evening while pregnant to strict no speck of dairy almost overnight.

It’s not fun to have to cut out dairy. But I knew how to do it. I have another son that is still dairy-free, so I just added two more family members to the mix.

Unfortunately our food reactions did not end there.

I cut out so many foods, trying to help my son’s silent reflux. We had his tongue and lip tie clipped.

What finally made a significant difference in his ability to nurse and eat was learning about histamine intolerance. I switched to a low-histamine diet and it was like magic.

What wasn’t magical was the amount of effort it took to keep the two of us nourished, and our lack of food options.

During the summer we basically lived on zucchini and ground beef as I tried to calm our bodies. Our garden was overflowing with zucchini, so I sliced and roasted some pretty much every day.

The ground beef was nourishment that I could actually digest. Plus I could cook up some burgers for us and freeze extras for another meal (an essential part of a low-histamine diet – not letting meat sit in the fridge).

I’m thankful I am an Analytical Eater that truly does not mind eating the same foods over and over. In fact, that is what I love. But I was really lacking in texture with all that soggy zucchini. My mouth needed more!

My solution? Zucchini cheese!

What are the Health Benefits of Zucchini?

Although often overlooked, zucchini really does pack a punch in terms of nutrition. This fruit, used as a vegetable, contains:

potassium
phosphorus
magnesium
calcium
fiber
Vitamin C
Vitamin B2
Vitamin B6
Vitamin A
Vitamin E
Vitamin K
Zinc

Zucchini also has a really high water content in addition to its minerals so it is great for hydration!

What Can I Do With Too Much Zucchini?

I often joke with my husband that there is no such thing as too much zucchini.

Every summer we grow an absurd amount of zucchini. And every summer I use it all up! Sure, we give away a few here and there. But I truly do my best to not let any go to waste (though the chickens get the baseball bat zucchinis that we inevitably miss).

It’s easy to use up quite a bit of zucchini by roasting it for a family dinner. My kids will devour roasted zucchini covered in herbs and garlic.

Some other fun ways to use zucchini include:

Of course we can’t eat all of our zucchini fresh. Somtimes we pick 20 in one day! So I love to freeze all of my extra zucchini.

Simply slice into rounds and place on a baking sheet. Freeze and bag. Peeling is optional. You can also freeze grated zucchini to use in bread and muffins.

Last year I froze at least five gallons of zucchini. I lost count. It’s been such a blessing to be able to enjoy it all year.

What Can Be Made With Frozen Zucchini?

Frozen zucchini works well in soups, stews, and stir fry. Frozen grated zucchini is great for zucchini bread, muffins, or scones.

But mostly I use my frozen zucchini to make zucchini cheese. I have some in the fridge at all times.

I love that I don’t have to do any peeling or slicing when I use frozen zucchini. Just put a big pile in a saucepan to cook for a few minutes and it’s ready to go!

Though you can make zucchini cheese with fresh zucchini too. That is how I do it all summer.

Dairy-Free Zucchini Cheese

Back to our low-histamine diet. I was really getting bored with roasted or sauteed zucchini. I had heard you could make “cheese” with zucchini. So I found some recipes and started experimenting.

The first one I tried used lemon juice. That was a big disaster. I think it all went in the trash. Even the kids couldn’t stomach the flavor.

Over time I figured out my own version of zucchini cheese that has been a staple in my diet ever since.

Zucchini cheese gets it’s texture from a combination of healthy fat (like butter or coonut oil) and grassfed gelatin. Now that my son tolerates butter I tend to use it for zucchini cheese. But coconut oil works just as well!

I use a small loaf pan to create a taller block of cheese that I can slice.

We use zucchini cheese on salads and sandwiches. It’s delicoius on crackers. Or I often just eat it plain.

Dairy-Free Zucchini Cheese

Servings 10

Author Mary | Just Take A Bite

Ingredients

2 1/2 - 3 cups zucchini sliced, peeled or unpeeled, fresh or frozen
2 Tbsp. coconut oil or butter
4-5 Tbsp. gelatin
1/2 - 1 tsp. unrefined sea salt
1/4 tsp. garlic powder optional
1/4 tsp. onion powder optional
1/4 tsp. tumeric optional
2 Tbsp. non-fortified nutritional yeast optional

Instructions

Place sliced zucchini and a small amount of water (enough to cover the bottom) in a small saucepan. Turn heat to high until water comes to a boil.
Reduce heat to low and simmer until zucchini is cooked, about 5-10 minutes.
Drain the zucchini and place it in a blender with the coconut oil and salt.
Blend on high until smooth.
Add the gelatin and blend on high until smooth.
Taste and add seasoning/yeast as desired. Blend.
Pour into a glass or ceramic small bread pan. Chill in the refrigerator until firm.
Slice or cut into sticks to serve. Store in the refrigerator for up to 10 days.

Recipe Notes

The flavor will become milder as the cheese firms, so add a little more salt/seasoning than you think you need.

Healthy Veggie Cheese

While zucchini works very well for making a faux cheese because of its neutral flavor, you can defnitely change up the flavor with other vegetables!

This is really important for the Adventurous Eaters that need variety. Plus you get a different array of nutrients.

One of our favorites is squash cheese. It has such a beautiful orange color! Not to mention it has a bit of sweetness to it. So kids really love it. It has a taste reminiscent of American cheese, so it’s often a great transition for kids that are used to a Standard American Diet (SAD).

Cauliflower is another great option if you want a white cheese with a kid-friendly flavor.

You can go a little more bold with peas and create green cheese!

What to Feed a Child Who Doesn’t Like Meat

One of my favorite things about zucchini cheese is the nutrition factor. It has a combination of protein (gelatin), healthy fat, and carbohydrates with fiber (zucchini). Lots of Real Salt adds essential trace minerals.

Sometimes I really boost the nutrient content by adding non-fortified nutritional yeast and turmeric.

So many selective eater kids struggle with eating meat. Whether it’s the texture, the chewing, or the inability to digest it, getting adequate protein is a struggle for many.

Gelatin is a great solution! And zucchini cheese is an easy way to get a big dose of easy-to-digest gelatin down.

Perfect Supplements is the only brand of gelatin I trust. It is grassfed and certified 100% glyphosate free!

Stock up now. Take 10% off with the code TAKE10 HERE!

Zucchini cheese is also great for the kids that only want to eat cheese and starch all day. You can get a great dose of both macro and micronutrients in while they still enjoy their favorite food.

Easy Toddler Snack

When I first started making zucchini cheese it was really for myeslf. Did I let my kids try it? Of course! But I was the one needing something creamy and salty.

But soon it turned into one of my favorite toddler snacks. My almost-three-year-old has been enjoying zucchini cheese with me since he could eat solid food!

I cut it into thick slices and then into sticks. Easy to hold. Easy to chew. Easy nourishment. That equals an easy toddler snack! And a great way to get little kids interested in veggies.

Is your toddler like mine and only wants to snack all day? Zucchini cheese is the way to go. Snack away!

What is the Best Diet for Picky Eaters?

Each child has unique, bio-individual needs. Which is why I am so passionate about Nutrional Therapy for Kids! That being said, all kids need a balanced diet. This is especially important for those “picky” or “selective” eaters.

A balanced diet includes whole food sources of protein, fat, and carbohydrates with fiber. An easy way to think of this is meat, oil, fruits, and veggies.

Zucchini cheese meets all of the criteria! So it is a great addition to a picky eater’s diet. And getting that balance will help alleviate those picky eating symptoms.

It is also great for those “hangry” kids that crash when they haven’t eaten in a while. Zucchini cheese is a ready-to-go snack when they need something quickly!

Need more dairy-free substitutes? Grab your copy of 10 Simple Dairy Substitutes with recipes for everything from milk to yogurt to ice cream!

Allergen-Free Food on a Budget

One of the hardest aspects of having a child with dietary restrictions is the cost of the food. Have you ever compared the price of regular cheese to dairy-free cheese? Or the cost of wheat bread to gluten-free bread?

If you have, you know that allergen-free food can add up very quickly!

Which is why I love making zucchini cheese. Zucchini is a very affordable vegetable that you can buy in bulk in the summer and store enough for the whole winter. Visit any farmer’s market in the summer and you’ll see piles of zucchini. Or just ask a neighbor with a garden. They probably have extra.

Stock up on gelatin with a bulk discount or when it’s on sale HERE.

You can also watch for good deals on coconut oil.

Now you have all of the ingredients for healthy, dairy-free cheese on a budget!

Is Dairy-Free Cheese Healthy?

I’ll be the first to admit that we do buy some dairy-free cheese. It’s nice to have something that melts like real cheese when making a pizza or grilled cheese.

But I can’t say I’m thrilled about the ingredients. While not horrible, it is still a processed food with some gums and fillers.

That is why I love making zucchini cheese. I control the ingredients. And they are all whole foods that I serve my family regularly.

Is dairy-free cheese healthy? It is if it’s homemade zucchini cheese!

Is your family dairy-free? Do you miss chees? Give zucchini cheese a try!

January 15, 2021

Kid-Friendly, Healthy Avocado Fries

I once heard a chef on tv (I won’t mention names) say you should NEVER cook avocado. Boy was she wrong!!! I cook avocados all the time. They are delicious!

Years ago while doing the GAPS diet I got very creative with avocados. I put them in soups, on salads, blended them in smoothies, added them to eggs, used them for “bird’s nests,” all kinds of stuff.

The Best Way to Serve Avocado

Although smashed avocado with a generous helping of Real Salt scooped with organic corn chips or raw veggies is pretty amazing, there is another version of avocado that tops my list.

My favorite way to serve avocado is to fry it in a pan to create avocado fries!

I use either butter or coconut oil and plenty of unrefined sea salt.

The result? Golden, crispy, salty outsides with rich, creamy insides. This is like heaven for an Analytical Eater (find out if that’s you HERE).

Avocado Fries

Avocado fries are like french fries…but much healthier.

They contain tons of good fat, vitamins, and minerals (did you know avocado is high in potassium?). You can eat the avocado fries plain or dip them in ketchup, pesto, hummus, or honey mustard. Really they are good dipped in pretty much anything.

Eat them like fries or use them to top a salad (like croutons).

How to Increase Healthy Fat in Your Child’s Diet

I like avocado fries as part of an easy to prep lunch. I just toss them in the pan and let them cook while I get the other food prep done.

Avocado fries make great finger food for toddlers. And they are a fun way to get healthy fat into any child’s diet.

There isn’t much to cooking avocado. Simple, delicious, nutritious. My favorite food trifecta!

Give avocado fries a try. You’ll be glad you did. If someone ever tells you not to cook avocados…ask them if they’ve tried avocado fries.

Quick Avocado Fries

Cook Time 14 minutes

Servings 2 kids

Author Mary | Just Take A Bite

Ingredients

1/2 avocado sliced lengthwise
1 Tbsp. butter or coconut oil
Pinch unrefined sea salt to taste

Instructions

Heat a small skillet over medium heat. When hot add the butter/coconut oil.
Add sliced avocado (the thickness just depends on your taste). Sprinkle with salt. Let cook on the first side until golden and crispy, about 5-7 minutes.
Flip and repeat with the other side. Add extra salt if necessary.

Recipe Notes

Don't waste the salty butter in the pan. Use it on bread or to cook some greens.

This post is linked to Fat Tuesday and Real Food Wednesday and Fresh Bites Friday and Fight Back Friday.

September 8, 2020

How to Make & Can Pear Sauce | A No Sugar Added Alternative to Applesauce

Fall is a busy time of canning applesauce and freezing pumpkin. But don’t forget about preserving pears! With a short season and a busy schedule use this guide to stock your pantry with pear sauce before the pears are gone.

I’m a big fan of hardy produce. You know, the kind that can sit on the counter or in the fridge for weeks and still be OK? Like carrots, potatoes, apples, rutabaga, parsnips, cauliflower, and cabbage.

I love all kinds of fruits and veggies. But some of them are a bit demanding.

One day an avocado is not quite ripe. The next day it’s mushy.

The same goes for pears. You check and check for ripeness. Then all of a sudden you’ve missed the window and they over ripe.

Personally, I like to be in control instead of my produce. But it just doesn’t work that way for everything.

So I always get anxious when it’s pear season. I want to preserve them. But I just don’t have time any old day. Will I time it just right? Will I be stuck peeling hard pears? Or will I let them go too far because we were busy with soccer and band?

It’s a gamble.

I try to do a fair amount of canning each fall. How much I do depends on my kids’ ages and how I’m feeling.

Regardless, I don’t like to spend hours on end in the kitchen each day to keep up with produce preservation.

How to Can Pears

I already take the easy route when it comes to canning peaches. That is a life saver!

Then I get to pears. There is really no way around it.

Canning pears takes a lot of time.

Lots of peeling and slicing (especially if the pears are small). It can take up to sixty pears just to do one round of canning! That is a lot of peeling.

So I stopped doing it years ago. Much to my husband’s disappointment. I just don’t have time.

But I still want to preserve this amazing fruit to enjoy it all winter.

How to Can Pears Without Sugar

Enter pear sauce.

It is just like applesauce but with pears. Honestly, I would take pear sauce any day over applesauce. It is that good.

There is no need to add any sweetener as pears are plenty sweet on their own.

The other thing you don’t have to do – peel them!

Preserving pears is quite easy when you can just wash, quarter, cook and puree. Then either can or freeze the pear sauce.

Pear Sauce for Baby

One of the reasons I love having pearsauce on hand is that it makes a super easy first food for little ones six months and up. You can serve it plain or turn it into a nutrient dense baby porridge. Warm the pear sauce slightly and mix in coconut oil and an egg yolk. Stir and serve!

My big kids love pear sauce too! Sometimes I even make it extra special by adding strawberries, raspberries or blueberries from our freezer stash. As they melt and let off juice it colors the pearsauce and adds an extra burst of flavor.

Serve it cold. Serve it warm with a pinch of cinnamon. Add it to oatmeal. Mix it in yogurt.

You really can’t go wrong. You also don’t need to spend days on end making pear sauce.

Pear Sauce Canning

Here is my busy mom’s solution to preserving pears. I am able to work through a half bushel in one day (with four young kids, including a nursing little one) and still manage to do our school work, go to activities, and get healthy meals on the table.

It only takes about twenty minutes to wash and slice one batch of pears. Then you can let it cook for a bit while you tend to something else. Being able to make pear sauce in steps is so handy!

A full batch (seven quarts) takes about 30 – 35 medium to large pears. So figure out how many jars you’d like to can and then figure out how many pears you need. I usually get one bushel of pears. It makes three rounds of pear sauce with some pears left over for eating fresh.

Pear sauce makes a great alternative to applesauce. Variety is key to any diet, especially if you are implementing a rotation diet for food allergies. So this is a nice change of pace! My kids actually prefer it over applesauce.

Have you ever tried preserving pears? I encourage you to try pearsauce!

Are you new to canning? Check out my step-by-step tutorial to get you going.

What to do With Extra Pears

Depending on the size of the pears and the quantity you buy, sometimes you end up with a pile of extra pears. And like I said before, they can go from almost ripe to mush pretty quickly. So what do you do with those extra pears?

Of course you can eat them fresh! Pears are a sweet treat on their own. But you can only eat so many. Here are a few other options for using up extra ripe pears.

pear butter
frozen pears
pear lime jello salad
gluten-free pear muffins
gluten-free pear crisp
pear fruit leather
pear pancake topping
spiced pear ice cream

Homemade Pear Sauce Recipe

Homemade Canned Pear Sauce

Prep Time 30 minutes

Cook Time 45 minutes

Servings 7 quarts

Author Mary | Just Take A Bite

Ingredients

30 - 40 medium ripe pears
1 cup water

Instructions

Making Pear Sauce

Wash pears (this can be done in a clean sink full of water).
Add 1 cup water to a large stockpot and turn on high heat.
Quarter and core pears, placing them in the stockpot as you go.
Adjust heat to simmer and cook the pears until soft, stirring periodically, about 15 minutes.
In batches puree the cooked pears and their juice in a high-powered blender until smooth.

Freezing Pear Sauce

Chill the pear sauce.
Put the pear sauce in freezer-safe containers.
Label and freeze for up to a year.

Canning Pear Sauce

Return the pureed pear sauce to the stockpot and keep warm.
Prepare the water bath canner (filled with water and jars and get the jars hot).
Ladle the hot pear sauce into hot jars, leaving 1/2" headspace.
Wipe the rims of jars and place the lids and bands on.
Can in hot water bath for 30 minutes (quarts) or 25 minutes (pints).
Remove the canner lid and let the jars sit for 5 minutes.
Remove jars from the canner and place on a towel to cool, untouched for 8 hours.

Recipe Notes

One batch of pear sauce makes 6-7 quarts or 12-14 pints.
A half-bushel of pears will make 2 rounds of pear sauce, with a few pears left for eating fresh.

This post is linked to Savoring Saturdays.

August 14, 2020

What To Do With Leftover Muffins…Make Leftover Muffin Bread Pudding!

Don’t let those extra muffins go to waste! Whether they are getting stale or are starting to crumble, leftover muffins make amazing bread pudding.

Growing up there was a great debate in my house – should bread pudding have raisins or not?

The debate was between my big sister and me. As an Analytical Eater, I L-O-V-E chunks in my food. Bread pudding without a contrasting texture was too boring.

But my sister wanted nothing to do with raisins!

My poor mother. She never knew who to please. I’m sure we had it both ways many times.

In the end the bigger conundrum in my mind was why we didn’t get bread pudding more often!

What is Bread Pudding?

Bread pudding is sort of a misleading name. It’s not really pudding like we know it. No creamy chocolate dessert here. It’s more of a custard made with chunks of bread…or muffins!

You mix bread or muffins with eggs, milk, and some type of sweetener. When baked it creates a cake-like breakfast or dessert with a custard feel to it. The more eggs and milk you add, the more custard you get.

Why do Muffins Fall Apart?

How many ways can you mess up a batch of muffins? Far too many!

Muffins mishaps can be caused by too much or too little of a lot of things:

too little moisture (milk, water, or fruit/veggie purees) (crumble)
too few eggs (fall apart)
too many eggs (won’t fully bake)
not enough baking powder (stay flat)
no binder (gluten, psyllium husk, flax seeds, gelatin) (fall apart)
overbeating (chewy)

Who knew something as simple as a muffin could cause such trouble?! But it happens to the best of us.

Sometimes it’s not even a bad batch of muffins that causes problems, but a lack of paying attention to them.

Normally when I bake muffins I use them for a couple breakfasts and freeze the rest to have later. But sometimes I get busy. And the muffins just sit there, staring at me for a week.

Or once in a while there is that batch of muffins that didn’t turn out quite right. That happens more than I care to admit with gluten-free baking! They are crumbly and messy and you just want to toss them. Don’t!

Use them to make muffin bread pudding!

Leftover Muffin Bread Pudding

Traditional bread pudding is made with chunks of bread. But it’s just as easy to make it with leftover muffins.

Bread pudding with muffins is simple to prepare. Just crumble the muffins (if they aren’t a big mess already!), mix them with eggs, milk, and sweetener, and bake! You can assemble a delicious dessert or breakfast in minutes.

The next time you have a few leftover muffins turn them into something new.

It’s fun because you get a variety of flavors depending on the muffins. I have tried flavors like orange raisin and blueberry. These double raspberry chocolate chip muffins would make amazing bread pudding! If your muffins are kind of bland you can add extra fruit or dried fruit to the bread pudding to boost the flavor without adding refined sugar.

Easy Bread Pudding for One or For a Crowd

You can make leftover muffin bread pudding with a whole batch or just a few muffins. Enjoy it as a breakfast or dessert. I like to pour milk on top, like baked oatmeal.

I have fond memories of my mom serving bread pudding when I was a child. It was one of my favorite treats. But I don’t take the time to make it often these days. When I do, though, it’s usually using leftover muffins (these allergen-free blueberry muffins are perfect for making bread pudding!)

Kid-Friendly Bread Pudding with Muffins

My kids are very proficient in the kitchen thanks to the Kids Cook Real Food eCourse. My oldest is actually the muffin maker around here. Most of the time they turn out well. But once in a while we have a muffin flop. It’s part of the learning process.

Then all the kids can chip in to make leftover muffin bread pudding. The little one can have fun breaking or cutting muffins into chunks. While the older kids can practice cracking eggs, measuring ingredients and oven safety. Plus they get a delicious reward at the end. Muffin mistakes never tasted so good.

Not sure what to do with leftover muffins? Turn them into bread pudding – a delicious breakfast or dessert the whole family will love.

Leftover Muffin Bread Pudding

2017-12-24 05:40:41

A simple breakfast or dessert using leftover muffins.

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Ingredients

Leftover muffins
2 eggs for every 4 medium-size muffins
1/2 cup milk for every 4 muffins
2 - 3 Tbsp. organic cane sugar, sucanat or coconut sugar (depends on the sweetness of the muffins) for every 4 muffins
optional: fresh fruit, frozen fruit or dried fruit

Instructions

Heat oven to 375 degrees F.
Grease a baking dish.
Add the eggs, milk and sugar (and fruit) to the baking dish. Beat with a fork.
Crumble the muffins and add to the dish. Push the muffin pieces down to get fully coated. If there is not enough moisture add extra milk.
Adjust sweetness to taste.
Bake for about 1 hour, until golden on top and baked through.

Notes

Serve plain or with milk, yogurt or ice cream.
Serve warm or room temperature.

By Mary - justtakeabite.com

Just Take A Bite https://justtakeabite.com/

August 8, 2020

Protein-Rich Salted Chocolate Milk

Have a kid that won’t eat meat or isn’t getting enough protein? Chocolate milk to the rescue! This refined sugar-free protein-rich salted chocolate milk is perfect!

When it comes to drinks in our house we basically have two options: milk or water.

It may seem boring. But really, we don’t need much else. Once in a while my kids get a little pure grape juice (if they are fighting a cold or if we are making our “smart water.”). And of course we do love our smoothies for added nourishment (check out my book full of recipes here!).

But if my kids are thirsty it’s generally water or milk.

Kid-Friendly Drink Without Refined Sugar

Then there are those days where we just want something a little extra. Or maybe my Intuitve Eater is in one of her “I don’t want to eat much” slumps. And I have to be sneaky.

That’s when I bust out the chocolate milk! Who doesn’t love chocolate milk? I know I sure do!

Protein-Rich Drink for Kids

My version of chocolate milk is taken to a new level with extra protein from grassfed collagen (THIS is the brand we use – use TAKE10 to get 10% off). It blends right in with no added taste. Plus it’s loaded with a whole array of essential amino acids.

The kids and I have been studying human anatomy and physiology for science this year. Our unit on nutrition introduced us to amino acids and how they are the building blocks of protein. And they are so important! So when I showed the collagen container to my oldest she was fascinated to look at the amino acid profile. Science lesson built in to making chocolate milk!

The good stuff doesn’t stop there. We are big fans of adding salt to chocolate. When I say salt I mean real, unrefined sea salt (like this). Not only does it contain a broad spectrum of minerals, it is also hydrating/good for balancing electrolytes and delicious! We even use it to make salted dark chocolate ice cream, healing hot cocoa and salted honey chocolates . Salt and chocolate go so well together.

To really boost nutrition we like to add probiotics and raw egg yolks (from our own free-range chickens). So you are getting extra protein, essential minerals, probiotics, and vitamins! All in a glass of chocolate milk. It’s a mom win!

If you like your chocolate milk a bit thicker, like a shake, you can add a little banana and/or avocado.

Healthy Chocolate Milk

When I gave this protein-rich salted chocolate milk to my daughter she had two comments:

Does this have salt?! Yum! When can we make salted chocolate ice cream?
You have to make this every single day!

How to get Kids to Eat Enough Protein

My youngest can be really picky when it comes to meat. Veggies? She’ll out eat anyone. Meat? Turns up her nose. We have to bribe her to take bites of meat…then she can have thirds of veggies! For real. So I’m always glad when I can sneak in extra protein for her in something so delicious like chocolate milk. Collagen is a great way to do this. A scoops gives her the protein boost her little body needs. Added to the raw milk and egg yolks it makes a complete protein.

Her ideal meal is a huge pile of vegetables with a glass of salted chocolate milk. And I love to give it to her.

Quick & Easy Nutrition for Kids

It only takes about three minutes to make salted chocolate milk (mostly just the time required to gather ingredients). Older kids can make it themselves. My six and nine-year-olds know how to separate egg yolks thanks to the Kids Cook Real Food eCourse. My three year-old loves to help with the blender. It’s a family event! And we all enjoy the reward at the end.

The next time you’re in a beverage rut or your kids need a little protein boost, make a batch of salted chocolate milk. Use your favorite milk and some grassfed collagen to blend a nourishing drink the whole family will love.

Protein-Rich Salted Chocolate Milk

A nourishing drink filled with extra protein and minerals.

Prep Time 5 minutes

Servings 2

Author Mary | Just Take A Bite

Ingredients

2 cups raw whole milk, full fat coconut milk, almond milk, or rice milk
2 Tbsp. organic cocoa, carob, or cacao powder
2 Tbsp. maple syrup or raw honey
1/4 tsp. unrefined sea salt
2 Tbsp. collagen
1 capsule probiotics optional
1/2 medium banana optional
1/4 avocado optional
1-3 egg yolks from free-range chickens

Instructions

Combine all of the ingredients in a high-powered blender.
Blend on high until well combined.
Serve immediately.