Category Archives: Recipes

Berry Nutty Breakfast Milkshake


So another high protein breakfast idea which the kids will love is the Berry Nutty Breakfast Milkshake. I call it a milkshake and not a smoothie because kids tend to think a milkshake is more fun and so I’m just playing with words. You can too! So this shake has protein, antioxidants, micronutrients and you can add additional super-nutrients by adding a ‘super’-powder of your choice. My favorite is immune boosting Chaga powder but you can use any one. Just remember if you add a green like spirulina, it will affect the colour of the shake! So this is just a suggestion, you can play around with it but this is one of my favorites.


1 cup of coconut or almond milk. You can also use a full fat dairy milk

1 cup of organic mixed berries (raspberries, blueberries, cranberries and blackberries)

2 tbsps of nut butter – almond or cashew. You can use peanut but it has a stronger flavor.

1 tsp of Chaga powder extract (optional)

1 tbsp of raw honey

A squeeze of lemon juice and a tiny piece of rind.

Oats or nuts to decorate

Put everything in a blender until smooth. You may need to add more liquid to reach your desired consistency. You can also add ice to make it more of an arctic blast. Top with some oats or nuts and you’re good to go! Of course this is not just for breakfast, it can be a quick snack for those on-the-go moments. Enjoy!

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Egg and Veggie Muffins!


Adding to my recipes that I’m working on that are high in protein, this is one that kids will love. Baked eggs with veggies. So easy and so good.


4 pasture raised eggs

1 cup chopped veggies of your choice – tomatoes, onions, broccoli or mushrooms

1/2 cup of shredded organic cheese or goats cheese

salt and pepper

Heat the oven to 350 degrees. Whisk together the 4 eggs. Add the veggies, cheese (optional) and a pinch of salt and pepper. Pour into a muffin tin (with liners) and bake for 15-20 minutes. They can be stored in the fridge for a few days so they can be enjoyed as a quick snack too. Voilà! Enjoy.


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Oatmeal with pear and cinnamon



1 cup of steel cut organic oatmeal

3 cups of water or almond milk

pinch of sea salt

1 organic pear

1 tsp of cinnamon

Making oatmeal from steel cut oats does take longer but it is a healthier option than processed quick oats. Bring the water to a boil in a pot and then add the oats and salt. Bring back up to a boil, then simmer for 20-30 minutes depending on how you like it to taste. While the oats are simmering, peel and dice the pear and put it in a small pot with a little water. You may wish to add some sugar to taste but this is not necessary. Gently bring the pears and water to a boil and simmer for 5 mins.

Once the oats are done, add the soft pears and top with a dash on cinnamon. Enjoy!


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Smoothie Kids!

Today I am very excited to be starting my Smoothie Kids class in Rye, NY. I have the honor of teaching ten 7 year olds how to make smoothies! We’re going to have some fun, learn about berries and hopefully foster a taste for something new and exciting. Summer is just around the corner and I hope my little students will enjoy the next 5 weeks of learning! We will have a different color each week and I look forward to sharing our progress!


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New Food Monday Continued…

So last night we continued with New Food Monday and my kids were a little nervous. So I made a deal with them – they could pick a ‘new-ish’ food they liked and I would pick something they had not tried before. They picked the chicken pancakes from last week which I was happy about as it was a good reinforcer of that particular high protein dish. I then picked a vegetable side disguised as rice – aka cauliflower rice with onions, peas and turmeric. My friend Rosie sent me over a great recipe a few weeks ago and I’m hooked. It’s packed full of fiber, vitamins and anti-inflammatory turmeric. They tried it, it wasn’t a big hit but the deal was one bite and no complaining. My youngest child had a whole bowl of it! The older two didn’t get 10/10 for their effort but it’s new to them so I’ll give them a pass. In order to avoid the ‘rice’ they ate all their chicken so I guess it was a win-win. Here is my attempt, and the recipe for cauliflower rice is below. Tip – orange cauliflower does not have as pungent a smell as white and so your house will recover a lot more quickly :-). photo 1-8 Recipe from Rosie:

1 cauliflower, grated in Cuisinart
1 large onion, chopped 
olive oil (i use a generous amount, maybe 3 Table spoons, but you don’t have to)
1/2 tea spoon turmeric
1 cup frozen peas, or anything else you want to add, pepper, mushrooms, grilled chicken, etc.
Sauté onion in olive oil until softened. Add turmeric. Add cauliflower. Mix everything. Check if you want more turmeric, depending on color. Add salt. Add peas. Cover and let it cook for a few minutes in low heat. Cook until the consistency that you like. 

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