Monthly Archives: February 2016

What Parents wouldn’t do for their Child’s Birthday – Make Healthy Sugar Free Jello

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sugar free jelloI love birthdays. They are fabulous days to celebrate people, how much we love and appreciate them and how happy we are to have them in our lives. Celebrating kids birthdays are some of the best, as they can be super fun and creative.

There are so many themes, games, crafts and activities to do around a kids birthday and I personally love a good theme. I get really into it, creating details from the cake right down to the decorations.

The one thing that is part and parcel of a birthday is of course, the cake. It is a tradition that has been around for centuries and one I honestly feel is just wrong if absent on a birthday (I hear in Sweden they start birthdays with cake for breakfast – they know what they’re doing). I have always loved the idea of a cut up cake, or a theme cake, something more than your traditional round or square. The designs, the colors, the creativity. My Mom made them for us growing up and well, even though my Mom warned me not to, I continued that tradition with my children.

sugar free rice krispie squares

Homemade Marshmallows

So for the twins, who just recently turned 6, we had a Minecraft and an Elsa cake this year; which I thought would be fairly simple. And well, once I figured out what I was doing, and all the pieces I needed, they were.

Because we chose a number of years ago to go sugar free this has created some challenges in creating things like a sugar free birthday cake. The cake itself was easy enough to do but it was the decorating, the icing and other accessories that made it interesting. This year for Luke’s Minecraft cake we discovered a design that was pretty simple in itself but required Jello and Rice Krispie squares – which I had yet to figure out how to make sugar free jello or sugar free rice krispie squares. I had some ideas on how to do this but had not made them before.

The Rice Krispie squares were easy enough. A couple of years ago I discovered a recipe sugar free rice krispie squareson Wellness Mama to make marshmallows, so I simply made that recipe and then mixed in the gluten free rice krispies right away while the marshmallow cream was still soft (at one point I thought I would have to make the marshmallows let them set then melt them down…luckily my rational brain kicked in and realized that they would already be soft before they set and I could just mix it all together right away). Once it was mixed in I just pressed the rice krispies into a pan like I usually would. They turned out quite well, though not as sweet as an original Rice Krispie square, which I think was largely due to the gluten free cereal which is not as sweet to start with; otherwise they were great.

The Jello was a little more of a challenge and this was simply because of the color I needed. Jello in itself is easy you use plain gelatin add water and let it set. But when you’re using natural fruit juice as a base and trying to make blue… Did you know there is no natural fruit that creates the color blue? You might think what about blueberries? Nope purple. Red cabbage is as a natural food dye, also purple. I even Googled it to see if I could find anything. No luck.

sugar free jelloEventually I found somewhere, the idea of using white grape juice and then adding a drop or two of blue food coloring. Though I would have prefered not to use the artificial food coloring I thought how much work did I want to do for this Jello. I decided a drop or two would be ok. So I found a natural Jello recipe on Wellness Mama (the same site for the marshmallows) and had it made setting in the fridge in about 5 minutes. Easy.

It tasted great too. In fact I prefered the Jello to the Rice Krispie squares. With this Jello though you have to like white grape juice, which some people don’t. I find it is a distinct taste that you either like or don’t. With my kids, Chloe loved it and Luke did not. The great thing is that unless you are making an odd color of Jello, like blue, you can find fruit juice out there that will give you the color you need without adding any food coloring. Like I wish I had needed red, easy! raspberry, cherry, cranberry

In general, I was really pleased with how these turned out and how the cake turned out in the end. It looked great and tasted good, with the finishing touches being the Minecraft figures on top, which thankfully Luke got from Gran for his birthday and was quite happy to put on top (I was going to sit down and draw and design these things). Luke was really pleased with the result and everyone ooed and awed over the cake when they saw it. That’s the kind of reaction that I like, and what makes it worth it. Now Chloe’s Elsa cake this year… that is another story…

Sugar Free Jello

1 1/2 cups of white grape juicesugar free jello

1/4 c. cool water

1/4 c. hot water

1 tbsp. grain fed gelatin powder

1-2 drops of blue food coloring (number of drops depends on how deep a blue you want)

Pour the cool water in a large mixing cup or quart sized mason jar and add the gelatin powder. Stir until mixed- it will start to thicken a lot. Add the ¼ cup of really hot water and stir to mix- it should be thinner now. Combine this with the juice and mix well. Pour the jello mixture into an 8×8 dish. Put in the fridge, covered, for at least 2-3 hours or overnight and serve. Cut into cubes or scoop out with a melon spoon to make cute shapes.
Serves 4-6
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Kids Healthy Cooking – Healthy Sweet Treats

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IMG_6963As human beings one of our biggest vices is all things sweet. The same goes for our kids as well, they prefer bananas over carrots, the cookie over the banana and so on. But what if we could create healthy sweet treats for kids that they would not only love and meet their need for sweet, but would provide them with a nutritional impact full of vitamins, minerals and other nutrients?

When we decided to go sugar free at our house I got a lot of looks from other people and questions about how can I deny them all the yummy things that are part of a regular kids life, like cupcakes, chocolates and cookies. The truth is they have never been denied, they still enjoy all those things at our house and more. The difference is not in the taste which is just as yummy if not more so than the ‘original’ – but in what they are made of. We have simply switched to natural sweeteners and added in foods that are super high in nutrients. And honestly they not only gobble them up but request them.

It is easy to make the switch at your house too. Just start slowly adding in one or two recipes and go from there. Make it easy. Plus if you get the kids involved in making these healthy sweet treats your chances of them eating them goes up simply because they have helped.

Also starting with ingredients and foods that they like is key to success when getting kids to eat and try new things. If you pick something they like, they are already interested and will be more open. This is why just before Valentine’s Day in our Mini Chefs class I chose two healthy sweet treat recipes for kids that were chocolate. You should have seen the kids eyes get big and how excited they got when I told them what we were making that day was chocolate (same thing happened when we made the chocolate banana smoothie a few weeks ago).

They were all so excited to try it when it was ready to eat, even though they had watched some ‘weird’ ingredients go in like avocado and chia seeds. Chocolate overruled it all.

Raw Chocolate Pudding

The thing I love about this recipe is the fact that you simply put all the ingredients in the blender and mix. In just minutes you have a smooth, fluffy and delicious chocolate pudding.

2 ripe bananas, peeled and slicedhealthy sweet treats for kids

1 avocado, pitted and peeled

2 tbsp. raw cacao powder (this is different than cocao powder)

1 tsp. agave nectar

Put all ingredients in blender in the order listed. Start on low, slowly turn speed up to high. Blend for 30 seconds on high or until desired consistency is reached. *it’s sweet as is, but if you’d like to increase sweetness add more agave nectar to taste – agave is twice as sweet as sugar so use small amounts and taste before adding more 

Avocados are fantastic additions to recipes. Not only are they mild in taste, they are high in vitamins and minerals such as Vitamin K, B5, B6, C and E as well as Omega 3’s. They offer a lot of health benefits like improved mood, reduced stress, good eye health and more. They are also a great food that actually curbs sugar cravings! Because they are high in healthy fats they slow digestion and prevent the body’s blood sugar from spiking after eating. It is also true that when we crave sugar it is often because we are missing certain nutrients and adding a healthy fat will curb this craving as the body becomes satisfied.

No Bake Chocolate Macaroons

1 bananahealthy sweet treats for kids

¼ c. coconut oil, melted

¼ c. pure maple syrup

½ tsp. vanilla or 2-3 drops madagascar vanilla essential oil

6 tbsp. cacao powder

1.5 c. unsweetened coconut

1 tbsp. chia seeds

small pinch sea salt

In a medium size bowl mash banana well until there are no clumps. Stir in melted coconut oil, maple syrup and vanilla. Sift cacao powder and stir into banana mixture. Stir in chia seeds, coconut and salt.

Line baking sheet with parchment paper. Drop a teaspoon at a time onto parchment paper. Put in freezer for 20 minutes or until firm. Store in freezer until ready to enjoy.

Makes approx 15 macaroons

Chia seeds are not only high in dietary fibre and protein as well as many other vitamins, they make you feel full as well as being an ingredient that stabilizes blood sugar. Cacao powder is rich in vitamins and nutrients such as iron, antioxidants and high in B Vitamins. Cacao does differ from cocoa as though they come from the same plant the difference is in how they are processed and the amount of nutrients that are left in it. Cacao is also considered a superfood while cocoa is not.healthy sweet treats for kids

So have fun, enjoy! not only will the kids love these healthy sweet treats you may find that you love them to (I have a hard time eating only one chocolate macaroon at a time…) They are quick easy and so yummy you and your kids will forget that they are actually good for you.

Next week pancakes with super cool faces!

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Kids Healthy Cooking – How to Make Tacos

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how to make tacos with kidsTacos are one of those great foods that are an quick easy dinner solution that you can easily incorporate many food groups (including vegetables) and taste delicious. They are also a fabulous way to get the kids involved in helping make dinner as there is lots of scooping and use of their hands. You may think it will create a big mess, but here are some easy ways how to make tacos with the kids and be successful!

How to Make Tacos with Kids

1. Prep in advance – Chop, grate, cut the ingredients you are using in advance and put them into separate bowls that the kids can easily scoop or grab things out of. Place a spoon with each item so they don’t mix them.

2. Provide a variety of ingredients – in Mini Chefs we used just lettuce and tomato and cheese, but you could include avocado, cucumber, spinach…basically any vegetable. Providing variety will not only makes the kids curious but it will also encourage them to try a little, especially when they are making their own.

3. Use some kind of dip or spread – sour cream, Veganaise or mayonaise, guacamole, salsa all add a little flavor and variety to their taco. It also makes it less dry and provides nice texture and easier on the palate.

4. Demo what it looks like – make one and show them what you would typically put in it, everything from sour cream to tomatoes and cheese. Let them know that if they choose not to put an ingredient in that’s ok. The example will not only show them what can go in it but might encourage them to put some of those ingredients in themselves.

5. Let them make their own – give them the tortilla or taco shell and show them all the options, then let them decide which ingredients they want to put in and how much. (Remind them that they need to close up the tortilla so not to put too much in). When they make their own they are more likely to eat it.

how to make tacos with kidsWhen I did this with my Mini Chefs class I had everything ready in advance and this made it very smooth when making them. The only thing we prepped together was to cook the ground chicken, which I did and they watched. They all really like watching what is happening as their curiosity makes them interested and that is the best way to get them engaged.

Many of them tried different ingredients, creating their own with various amounts of the things they liked. We used soft tortillas, which I find easier with kids because you can roll them up and have less stuff falling out! but you can use hard taco shells if you prefer. I did have to remind them that though they could put in what they liked, not to put too much in as we needed to roll it up and have it all fit.

Rolling them up was the fun part. I showed them how to do it and then helped each child coaching them through rolling it up themselves, which each of them did quite successfully. Once we had it rolled up then we chowed down and enjoyed our tasty creations.

I even had the next week a Mom share with me that her son had made tacos for supper one night after this particular class, which I was so pleased to hear. She said he insisted on clearing up which he never does and he is now also eating lettuce, which he never ate lettuce. Wrapping it up and presenting it in a different way is one of the many reasons why this has occurred. Plus he (and the other children) were allowed choice in what they could put in and weren’t told that they had to use this ingredient or that one.

I feel that this class has been our most successful class so far and that learning how to make tacos has taken the children’s learning in the kitchen to the next level. It really is a simple nutrition packed meal which can easily be modified if you want it dairy free, vegetarian or packed with protein (add kidney beans or chick peas). There are a large variety of different taco recipes and combinations to try, but I would recommend starting with a basic recipe to get the kids into it, and then expand upon it from there.

Tacos

Ingredients:

1 pkg. ground chicken (or any choice of ground meat)how to make tacos

1 tbsp. taco seasoning (recipe below)

tomatoes, chopped

lettuce, chopped

Daiya cheddar cheese, shredded (or regular cheddar if desired)

Vegan sour cream – I love Earth Island (or regular sour cream)

tortillas

Brown ground chicken in frying pan. Add 1 tbsp. of taco spice and mix.  Lay out one tortilla flat on counter or plate, spread a spoonful of sour cream on tortilla, add spoonful of chicken, tomato, lettuce and cheese. Fold tortilla over once, tuck in ends by folding over on each side, then roll the rest of the tortilla to end.

Taco Seasoning

(this is an easy seasoning that can be made at home with spices you likely already have in your cupboard. Pre-make it and skip the processed package stuff from the store)

Ingredients

1 tablespoon chili powderhow to make tacos

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon crushed red pepper flakes

1/4 teaspoon dried oregano

1/2 teaspoon paprika

1 1/2 teaspoons ground cumin

1 teaspoon sea salt

1 teaspoon black pepper

Mix all ingredients together. Store in an airtight container.

Do you have a favorite taco recipe that your kids love? Share it below

Coming up next…some chocolate delights, macaroons and chocolate pudding!

Don’t miss our other kids healthy cooking recipes such as yogurt parfaits, tuna melts and kids smoothies

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Valentine’s Day Crafts for Kids

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valentine's day crafts

Valentine’s Day is a great holiday to get creative with kids. There are endless crafts ideas with very little materials or preparation needed. Kids will love these easy, simple Valentine’s Day crafts from hearts to cupid!

All you need are things that are red, pink and white, some hearts and a little imagination! Children of all ages can make these easy crafts. Of course, parent supervision is recommended when doing any crafts, besides it is a great opportunity for you to be creative and use your imagination too. My two favorites are the Valentine Person (I love any craft with accordion folding arms and legs) and the Cardboard Tube Cupid (I just think he is super cute!)

Depending on the age of the children you may want to do some prep in advance, pre-cutting shapes or strips depending on the craft you are making. During the craft you may have to assist gluing and folding depending on the ability of the child; but some 3 years olds do very well with these activities with little or no help. The key is to let the child do as much as they can themselves not only because it is their craft but to help them learn certain skills and achieve success. This will also instill a sense of pride in their finished Valentine’s Day craft.

Valentine Heart Wreath

This very pretty, easy craft can be done with children of all ages. Younger children may need assistance with cutting.

What is needed:Valentine's Day crafts

  • different colors of construction paper
  • scissors
  • glue stick
  • markers/pencil crayons
  • cereal box

Trace a circle, about the size of a dinner plate onto the cardboard from the cereal box and cut it out. Trace a smaller circle about the size of a small plate inside the first circle and cut out the middle. Cut hearts that are approximately the same size out of construction paper, using a variety of colors. Note: smaller hearts will take longer to cover the wreath than larger ones.

Write different valentine words on each of the hearts like love, hugs, kisses, best friend, etc. Then glue the hearts around the cardboard ring until the circle has been covered.

Valentine Person

This is great for children 3 years and up. Younger children may need assistance with cutting out hearts, or have the hearts ready for them. Very easy craft that is lots of fun. Kids love the accordion arms!

What is needed:Valentine's Day crafts

  • red and pink construction paper
  • white paper
  • glue
  • scissors
  • markers

Cut one large heart out of red construction paper, this will be the body. Then cut 4 medium sized hearts out of pink for the hands and feet. Cut one small pink heart for the person’s nose. Put pink hearts aside.

Cut 4 long strips of white paper, these will make the arms and legs. “Accordion fold” the strips then glue them onto the red heart, one on each side for arms and 2 on the bottom (where the point is) for legs. Glue on one pink heart at the end of each strip for the hands and feet.

Glue small pink heart in middle of red heart for the nose. For the eyes children can cut out 2 more hearts and glue them on; they can glue on google eyes; or they can draw eyes on using markers. Similar options can be used for the mouth of either cutting out small hearts or gluing them on to form the mouth or draw it on.

Valentine Photo Frame

Great for kids 4 and up. Younger children may use only 1 or 2 colors if desired. Recommended that parent use the acrylic sealer when younger children are doing this craft.

What is needed:

  • small wooden unpainted photo frame
  • acrylic paint
  • paint brushes
  • craft jewels, buttons or stickers
  • acrylic sealer
  • white glue

Paint frame in 4 different colors, a different color on each side. Allow the paint to dry, then spray the frame with the acrylic sealer and allow to dry.

Once the sealer is dry select whatever decorations desired and glue them onto the frame. Some craft jewels may not require gluing as they have a self adhesive backing that can be peeled off and stuck onto the frame.

Add a picture of the child in the frame once dry and there is a wonderful gift for Mum, Dad, or that someone special.

Cardboard Tube Cupid

This craft is best done with children 7 years and up. It has many steps but is easy to do and very cute!

What is needed:Valentine's Day crafts

  • cardboard tube (toilet paper roll is perfect)
  • acrylic paint – peach, pink, white, black
  • paint brush
  • 1″ strip white construction paper
  • 1 gold (pipe cleaner) chenille stem
  • 1 red chenille stem
  • 1 silver chenille stem
  • 2 cotton balls
  • small piece peach felt
  • pencil
  • white glue
  • scissors

Paint cardboard tube with peach paint; let dry. Bend 2/3 of gold chenille stem into a letter “D”. Twist ends to secure and cut remaining long piece of chenille off. Remaining piece will be used to make arrow.

Bend end of red chenille into a small triangle; this will be the point of the arrow. Twist ends and trim long end off. Take remaining red chenille and bend into a red heart; this will be the back end of the arrow. Twist to secure and trim off excess. Take the remaining piece of gold chenille, twist one end onto the arrowhead and one end onto heart. Lay the bow on the table and glue the arrow across the front of it.

Cut the silver chenille stem in half to make wings. Bend both halves into tear drop shapes and twist ends to secure.

About an inch up from bottom of cardboard tube, apply some glue. Glue the 1″ wide strip of white construction paper around the tube and trim any extra. This is cupid’s diaper.

Stand the tube on end, diaper toward the bottom. Poke a hole on each side of tube with a pencil for the wings. Insert twisted ends of silver chenille wings into the holes.

Unroll the two cotton balls. Place some glue on the ends of both and attach to top of cardboard tube for hair.

Lay tube down on its side, wings sticking out to the left and right. Glue bow and arrow to the front of tube. Allow to dry completely. Cut two small circles from flesh-colored felt and glue to the front of the bow as the hands. In place of the felt, paint a piece of white paper peach and then cut out hands.

For cupid’s face, use a cotton swab or a roughed up paintbrush to dab some pink paint on for cheeks. Use the handle end of a paintbrush to dot on two white eyes. Let dry. When white is dry, dot on black. Two google eyes may be used instead of painting on eyes.

Valentine’s Day Crafts for All Ages

Valentine’s Day crafts are fun and enjoyable. One will find that there are many ideas and levels of crafts available, from very easy to a little more involved. Kids of all ages enjoy working with their hands and getting creative. Valentine’s is a great way to teach them about love and giving in a fun, interactive and creative way!

For more ideas on Valentine’s Day crafts check out Kaboose and Enchanted Learning.

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How Many Ways Can You Make Hot Chocolate – YYC Hot Chocolate Fest

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YYC Hot Chocolate FestWarm delectable chocolate and sweet cherries delight the palate, filling the senses and warming the soul…aaahhh heaven. The Black Forest hot chocolate, one of 36 possible heavens in the YYC Hot Chocolate Fest this February. A fundraiser to support Calgary Meals on Wheels, this is the 5th year various coffee shops, restaurants and chocolatiers in Calgary roll out their signature hot chocolate recipes and compete for the best hot chocolate in town.

I was very excited to discover this event this year (and wondered why I had not heard of it before). Throughout the month of February you can try as many hot chocolates as you like, then go online to vote for your favorite, as well as leave comments and participate in the additional contests.

Hot Chocolate Fest

Black Forest

I have had the pleasure of enjoying 3 so far, the Black Forest, Australian Summer and the Creamy TLC, all different and unique, all with flavors that are hard to compete with. My goal is to try them all, which will be a challenge in itself in just 28 days, but it’s hard to resist when there are flavors such as Red Velvet, Tiramisu and Butterfinger Peanut Cup to enjoy.

I realize this means that there may be some days where I will have to have two or three hot chocolates just to make sure that I get them all in before the 28th, but sacrifices have to be made, and happily I will make this one.

Hot Chocolate FestI love the idea behind this Hot Chocolate Fest, (especially with chocolate involved!), it’s fun, gets the community involved and is a great way to create awareness. It also supports local businesses, encouraging people to explore the unique coffee shops and niches in Calgary, it’s creative, expressive and supports a good cause! It is also a great social event, one where you can invite friends to join you, and create more of a network online. Who doesn’t love hot chocolate? (yes I realize that maybe someone doesn’t, but many of us enjoy the thought of a nice warm drink on a cold day. It means cozy, it means social, it means tastes buds coming alive with the different and unique combinations to enjoy).

The other thing I love about the Hot Chocolate Fest is many of the vendors offer dairy free options for those of us who wish to do so. When I ordered my Black Forest at the Higher Ground Cafe, I could choose from soy milk, almond milk or coconut milk. Now this did mean no whip cream and my cherry sunk to the bottom, but it was great that this option was available so I could participate too, and my body would be happy with me.

A Hot Chocolate Fest just gives me an all around good happy feeling, making me feel all warm and fuzzy inside. So whether you are tempted to try one or try them all, go out and check out the YYC Hot Chocolate Fest. Don’t forget to pick up your Hot Chocolate Passport from one of the vendors and check off each one as you go along to enter for additional prizes. I might see you out there. Come back here and share what your favorite was. Happy Hot Chocolate Drinking!Hot Chocolate Fest

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