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Interested in a personalized Fresh Start? Check out the Services page. December 11th, 2012 FreshStartRD
With recipes as easy (& nutritious) as this, and that use everyday ingredients, there’s no need to use unnecessary artificial colors, flavors, and packaging.
Inspired by Pinterest & the Meal Makeover Moms, I recently gave this recipe a try. Both my kids loved it, had fun, and got in a few servings of fruit. So give these DIY homemade wiggly, jiggly 100% fruit snacks a try!
100% Real Fruit Snacks (DIY Jell-O Jigglers ®)
Ingredients
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1 cup + 1/2 cup 100% fruit juice of your choice (I used V8 Fusion, Acai Mixed Berry Blend)
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1 cup frozen fruit (I used a mixed blend of organic berries, including strawberries, blackberries & raspberries)
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2 packets gelatin (unflavored; available in the baking aisle)
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Sweetener of your choice (optional; I used a bit of honey, but probably would leave out completely next time)
Method
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Blend 1 cup of juice + frozen fruit until smooth in a blender.
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Pour mixture into a saucepan & bring to a boil.
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Pour the 1/2 cup of remaining juice into a bowl & sprinkle the gelatin packets over it; let stand for a few minutes while it thickens.
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Add the hot liquid & stir until all is dissolved.
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Stir in your sweetener, if using one.
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Have some fun with cookie cutters. (Excuse the bubbles on these…I’ll take my time next time & make sure the bubbles are gone! Is anything not rushed these days?!)
A note about gelatin: Gelatin is an animal product, so these are not vegan snacks. Although common in many foods, for some, it may be a questionable ingredient; however, I’m weighing these out, compared to the alternative options that preschoolers & toddlers are typically offered.
Interested in a personalized Fresh Start? Check out the Services page. November 14th, 2012 FreshStartRD
Nothing says “Thanksgiving” quite like cranberries. But they’re also an easy, tasty complement to oatmeal, rice and grain side dishes, meat entrées, casseroles, salads, yogurt, cottage cheese, sandwich wraps, home baked cookies, muffins, granola bars, breads & make-ahead breakfasts, so you can enjoy them throughout the year. You can also feel good about their nutrition.
Dried cranberries are a good source of fiber, and fit within the Dietary Guidelines for Americans and MyPlate recommendations to help you increase your daily fruit intake—a half-cup of dried cranberries is equal to one serving of fruit, while one cup of fresh, chopped cranberries has over five grams of fiber, and is a good source of potassium & vitamin C. Why are dried cranberries sweetened? Unlike other berries, cranberries are naturally low in sugar and high in acidity so they require sweetening to be palatable—but the amount of sugar in dried cranberries is equal to that of other dried fruits. They’re a convenient, high-energy grab-and-go snack on their own, or toss together a high-fiber, antioxidant-rich trail mix with dried cranberries, toasted oat cereal, almonds & mini dark chocolate chips. For kids, you’ve heard of “ants on a log”. How about trying “red ants on a log”?
Flavonoids, such as those found in cranberries, give fruits and vegetables most of their antioxidant properties and a flavonoid-rich diet may reduce the risk of cardiovascular disease. Cranberries naturally contain the flavonoid proanthocyanidin (PAC) and other polyphenols that have potential health benefits, including inhibiting the bacteria associated with UTIs, gum disease & stomach ulcers. Who knew fighting bacteria could be so yummy?
My “green” side likes that cranberries are grown more locally than many fruits—they’re one of the three widely farmed, commercially cultivated fruits native to North America. So add fresh & dried cranberries to your colorful diet, all year round!
This is a sponsored post. I have been compensated for my time; however, all thoughts are my own.
Interested in a personalized Fresh Start? Check out the Services page. October 23rd, 2012 FreshStartRD
It’s that time of year for just about anything pumpkin, so why not a nutrient-packed smoothie? Try it for breakfast or as an afternoon snack. This one was first created when I had sweet potato baby food cubes in the freezer that needed to be used up (so feel free to use sweet potato or pumpkin in the recipe).
Pumpkin Spice Smoothie
Ingredients:
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1 cup (approximate) low fat milk (you can substitute soy or almond milk)
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1 cup (approximate) low fat plain yogurt (you can use vanilla if you prefer sweeter smoothies)
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1 banana (frozen or fresh, but frozen will make the smoothie thicker)
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1/2 can of pureed pumpkin (if you won’t be using the leftovers for another recipe in the next few days, freeze it in ice cube trays)
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Dash of vanilla extract
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Dash of pumpkin pie spice (or use your own blend of cinnamon, nutmeg, etc.)
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Maple syrup, to taste (optional; use the real stuff)
Method:
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Pour into a glass, top with a sprinkle of pumpkin pie spice (or nutmeg) & enjoy!
*My go-to machine for smoothies, juices & other recipes is the Vitamix.
Variations:
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Enjoying this for breakfast? Add some uncooked oatmeal. Or, if you prefer oatmeal the traditional way, here’s how to make pumpkin spiced oatmeal.
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While fall isn’t typically popsicle season, you can freeze leftovers in a popsicle maker. When frozen, store them individually wrapped in snack-size Ziploc bags. Keep the used, empty bags in the freezer & reuse them.
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Interested in a personalized Fresh Start? Check out the Services page. October 22nd, 2011 FreshStartRD
Why would you want to give this recipe a try? Here are a few reasons:
- You or your child could use some more vegetables (especially of the green, leafy type) in his/her diet. (And, well, that’s just about everyone.)
- You just don’t know what to do with that kale or other greens you got from your produce delivery, CSA or at the Farmers’ Market.
- You’re sick of sautéed greens, and you want to try something new.
- You’re looking for ways to get more iron, fiber, or phytonutrients in your diet.
- You need ideas for quick & healthy after school or post-workout snacks.
- You’re looking for an easy, nutritious breakfast idea that you can take on the run.
Green Smoothies or Popsicles
Ingredients:
- 1 cup (approximate) low fat milk
- 1 cup (approximate) low fat plain yogurt (you can use vanilla if you prefer sweeter smoothies)
- Baby spinach and/or kale (Plenty of it. Baby spinach especially will blend right in…you’ll hardly notice it. So use a lot of it!)
- Frozen mango chunks (available at many grocery stores, including Trader Joe’s & Target)
- 1 banana
Method:
- Put all ingredients into a blender* & blend. (Or, use a hand stick immersion blender & blend it right in the yogurt container.)
- Pour into a glass & enjoy!
 *My go-to machine for smoothies, juices & other recipes is the Vitamix.
Variations:
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My daughter loves chocolate green smoothies. Use chocolate almond milk as half your milk. Or, add some chocolate syrup. Check out this recipe for homemade chocolate syrup that’s free of high fructose corn syrup and artificial flavors.
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Looking for the perfect breakfast smoothie? Add uncooked oatmeal & natural peanut butter (& omit the mango). This is a great way to boost calories & healthy fat.
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The green smoothie is the perfect workout recovery drink!
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Any version of this smoothie is an ideal high-energy snack for adults or kids.
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Green smoothies are a great way to use up other veggies, frozen or not. Try tossing in broccoli, carrots, or even beets. (When I added beets, my daughter called the popsicles her “purple ice cream”!)
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You may have to “start ‘em young” on green smoothies. If your older kids won’t drink them, simply because their green, add frozen blueberries.
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Add avocado for extra creaminess & an extra serving of monounsaturated fat. (Keep in mind that fat helps your body absorb certain vitamins.)
- Using a popsicle maker, make popsicles out of the green smoothies for a healthy frozen treat that’s (almost) waste-free. No artificial colors or flavors either. (Have you read the back of a box of popsicles lately?) When frozen, store them individually wrapped in snack-size Ziploc bags. Keep the used, empty bags in the freezer & reuse them.
- Or, freeze them ahead in these push-up frozen pop makers. Then just grab one on your way out the door.
As featured on the Charlotte Today show (March 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Green Smoothies
Interested in a personalized Fresh Start? Check out the Services page. April 14th, 2011 FreshStartRD
 This may not be a nutrition-related topic, but it’s certainly an earth-friendly, money-saving one. After all, you can save up to $2000 per child by cloth diapering.
When my toddler was a baby, I took on the cloth diaper challenge: I did months of research, read reviews, analyzed costs, laid out pros & cons, compared types, you name it. And I came up with my cloth diaper answer: GroVia. I couldn’t be more thrilled with my choice for the past two & a half years.
While GroVia offers both one-size all-in-one (AIO) diapers as well as hybrid or all-in-two (AI2) diapers, I chose the hybrids. The hybrid requires 3 parts: an adjustable outer shell, a snap-in soaker pad, and an optional booster. The best parts of this diaper system are:
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The diapers are one-size, meaning they are adjustable and grow with the baby. That means parents only have to invest once in a diaper stash.
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The soaker pad & booster (the parts that touch baby’s skin) are made of organic cotton.
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Since the baby can wear an outer shell again with a fresh soaker pad, the laundry required is minimal. The soaker pads take up very little space in the washing machine.
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After properly prepping your cloth diapers according to directions, they are super absorbent.
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When cared for properly, the quality is high enough that they can be used for multiple babies.
What will you need? I diaper my toddler full-time in GroVia hybrid diapers using 12 shells (I prefer the snap closure), 30 soaker pads & 10 boosters. Other recommended cloth diapering accessories include:
How to care for your cloth diapers? Every two to three days, you’ll need to empty your pail liner into the washing machine (& toss the pail liner in too). Start by rinsing on cold. Then, wash on warm with a cloth diaper-friendly detergent. Rinse again. Tumble dry. Don’t use stain removers, bleach, or fabric softeners (these may affect absorbency). (Sunlight works wonders for staining!)
Not ready to commit to cloth diapers? Try GroVia BioDiaper disposable diapers.
Note: I am not an employee of GroVia, nor am I getting paid to write this post. I’m just happy to have found a quality product that suits my needs. I hope you like it too!
Interested in a personalized Fresh Start? Check out the Services page. February 8th, 2011 FreshStartRD
I had a box of Trader Joe’s organic red quinoa in my pantry for far too long. As part of a pantry challenge to use up as much as possible, I finally turned the box around and read the suggested recipe for Black Bean, Roasted Corn & Avocado Salad. It turned out to be easy, delicious & very nutritious! Even my toddler gobbled it up (I set some aside before I tossed it with the dressing, just in case).
While not technically a grain, quinoa is a good source of complete protein, is gluten-free & high in fiber, and very quick to prepare. It has a mild, nutty flavor with a slightly crunchy texture that blends well with other foods, especially leafy greens. It’s also rich in folate, iron, magnesium and zinc.
Black Bean, Roasted Corn & Avocado Salad
Ingredients:
- 1 cup red quinoa, cooked in broth*
- 2 cups chicken or vegetable broth (I used one pouch each of Trader Joe’s broth concentrates…a great product!)
- 1-15 oz can of black beans, drained & rinsed (I used pinto beans I had in the freezer.)
- 2 cups roasted corn kernels (I used the Trader Joe’s frozen organic sweet corn.)
- 1 avocado, cut into 1/2 inch pieces
- 1 pint grape tomatoes, halved
- 1/2 cup red onion, diced
- 3/4 cup Trader Joe’s Cilantro Dressing (I made a homemade vinaigrette of olive oil, white vinegar, lemon/lime juice, garlic, chili powder & sugar.)
Method:
Cook quinoa with broth according to package directions*. Combine beans, corn, avocado, tomatoes & onion. Toss with dressing. Serve over cooked quinoa.
*If you’re using bulk quinoa, cooking directions are: 1 cup quinoa + 2 cups water or broth; bring to a boil, then simmer until all water is absorbed (about 12-15 minutes).
Interested in a personalized Fresh Start? Check out the Services page. November 4th, 2010 FreshStartRD
Maryann Tomovich Jacobsen, MS, RD, the registered dietitian over at Raise Healthy Eaters, wrote a summary of the new iron recommendations for babies & toddlers put out by the American Academy of Pediatrics (AAP) in their recent report.
Check out her post for the new guidelines as well as a list of iron-rich foods.
Interested in a personalized Fresh Start? Check out the Services page. June 22nd, 2010 FreshStartRD
 It’s blueberry season! Since blueberries aren’t a true berry, they don’t have the same risk of food allergies as true berries (raspberries, blackberries, raw strawberries). (Some pediatricians & dietitians recommend waiting until at least 12 months of age–or longer if the baby has a family history of food allergies–to introduce berries.) So when can blueberries be introduced to your baby?
Blueberries can be introduced to baby at 8-10 months of age and are often a favorite finger food (not to mention pack a nutritious, antioxidant-rich punch). Just be sure wash them well and quarter each blueberry to decrease choking risk.
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