For the past few years I have been telling my kids I am not going to make their lunches but somehow it just doesn’t stick. As much as I’d love for them to make it themselves I sometimes end up pulling it together for them in the morning. Doesn’t matter if I remind them the night before or remind them in the morning when they get up. I don’t really want to remind them anymore, I don’t even want to think about their lunches honestly. But what happens if they are pressed for time? Would they, could they go to school without lunch? Would I let that happen? Should I let that happen? Not sure what the right answer is.
With school winding down it is time to start getting ready for summer camp. I am airing out duffel and sleeping bags, washing towels and sheets and printing off packing lists. Does your daughter go to sleep-away camp? If so, you might be concerned that she won’t be able to follow a healthy vegetarian diet while she is away from home. I know I was worried when my daughter went away for the first time.
Mornings can be a crazy time with getting everyone up, fed and out the door on time. Smoothies are a great way to ensure everyone leaves the house with a healthy start to their day. Whether it be a picky eater, a vegetarian/vegan or anyone else with dietary restrictions, everyone loves smoothies.
When my daughter decided to become a vegetarian, I used our morning smoothie to get her to consume as many nutrients possible before she left for school. I tried to make it prior to her getting out of bed so she wouldn’t see what I was putting in it. Though it didn’t quite matter as she managed to pick out all the tiny green pieces anyway. We experimented with a lot of different fruits, some veggies/herbs, fish oil, hemp seeds, chia seeds… you name it, I added it to our smoothies. Did she drink them? Sometimes yes, sometimes no.
Here are a few tips to get the most out of your morning smoothie. Give them a try and you won’t have to worry about your kids leaving the house hungry and malnourished in the morning:
. Choose fruit you know everyone likes. I always recommend starting with berries- strawberries, raspberries or blueberries are all good options.
. Add some healthy fats, a tablespoon of coconut oil or avocado will do the trick. Depending on what type of smoothie your family likes a tablespoon of nut or seed butter will also work well. Theses will also add some protein.
. Add proteins like silken tofu or Greek yogurt (choose plant-based if your child is vegan) to get a smooth creamy texture.
. Instead of water, use soy milk to increase the protein content as it contains the most protein of all non-dairy beverages.
. Add a ripe banana, ripe pear or some pineapple to sweeten things up.
. Sneak in some greens like parsley or watercress as they have a mild flavour.
. Sprinkle in some chia or hemp seeds which will add protein, healthy fats and some Omega 3 fatty acids.
. Use frozen fruit if fresh it not available. It will also make the smoothie nice and cold without using ice.
Here is a tried and true recipe from our house, though quantities are approximate as I never really measure.
Mixed Fruit Smoothie
1/4 cup frozen mango
1/4 cup fresh pineapple
1/2 cup strawberries
1/2 ripe medium banana
1/2 tbsp chia or hemp seeds
Vanilla soy milk to desired consistency
Place ingredients in blender and blend until smooth.
What’s your favourite go-to smoothie?
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We all know that a diet based mostly on fruits, vegetables, whole grains and legumes is good for our bodies. But is eating less meat, eggs and dairy good for the Earth? Many environmental studies tell us that raising animals for human consumption puts a huge strain on water and land resources, and make a strong case for eating more plant-based foods.
Over the past few weeks my kids have requested this recipe 4 times. What kid doesn’t love broccoli and cheese? This recipe is super easy, tastes great and makes a great breakfast or lunch.
Broccoli and Egg Muffins
6 free-range eggs
1/2 cup milk (dairy or unsweetened non-dairy) or water
1 cup grated cheddar cheese
1 cup chopped broccoli
1 small onion, diced
Parmesan cheese – optional for topping
Preheat oven to 375. Line a muffin tray with muffin liners. Cook broccoli and onion on the stove until tender. Mix eggs and water in a bowl. Add the cooked broccoli and onion to the eggs, stir in the cheddar and pour into the prepared muffin tray. Grate a tablespoon of Parmesan cheese onto each muffin and bake for 20-25 minutes or until the eggs are set.