Mindful Eating

Children & food

Food and it’s preparation becomes so much more than pure nutrition and nourishment, it is a social situation where many mindful, joyful moments can arise. Often we are celebrating something when we gather with food. Children are naturally curious about food and cooking so allow them to be part of it. Take a trip to the local farmer’s market, make a grocery list together and do the shopping, allow them to pick a new recipe and cook together. This will open their eyes to new foods and increase there flexibility and willingness to try them. I often suggest to families to pick one challenge food of the week where you introduce that food everyday at one meal. Stick with the same food so your children get more comfortable with the color, shape, smell and taste. We often forget we use all our senses when eating. Sometimes we don’t love the texture of the food or the smell but we can get desensitized by repetition and preparing foods in different ways.

Favorite healthy snacks

I always look for gluten and dairy free snacks to support the gut-brain relationship. There certainly is a lot of high sugar, processed snacks that are not healthy for any of us. Read the labels, know what’s in your food and what good choices are. Do your best to stay away from food dyes and high fructose corn syrup. This will certainly help children to take control of their health and understand how food can impact them. Practice mindful slow eating and have your children be part of the preparation.

• gluten free pretzels (Quinn is one of my absolute favorite brands)

• Kettle brand krinkle cut potato chips (extra crunch to meet your child’s sensory needs)

• Boulder canyon avocado oil kettle cooked chips

• organic blue corn tortilla chips

• grain free tortilla chips by Siete

• dry roasted, unsalted almonds

• rice crackers

• BOBO’S granola bars

• Larabar’s

• carrots and persian cucumbers with organic hummus

• sliced apples and celery with almond butter and raw honey

• avocado on gluten free toast or a rice cake

• strawberries, blueberries and raspberries

• kiwi, mango, pears and bananas

• dried fruit unsweetened

• sliced red bell peppers

• freshly pressed juice only

• dairy free smoothies (see recipes below)

• organic honey only kombucha/jun (I often give children a splash and add water to it; gut health)

• any fermented foods (pickles, ginger carrots, kimchi, beets)

  Yummy almond butter smoothie

  1 cup of almond butter without added sugar (I love Barney butter brand)

  2-3 bananas

  a little raw honey

  chopped dates (optional)

  1 drop of cinnamon bark essential oil (optional)

  1 cups of strawberries (optional)

  1-2 cups of unsweetened vanilla almond milk

  ice

  Antioxidant powerhouse smoothie

  (immune boosting, cleans blood, brain healthy = energy)

  1cup of potent liquid antioxidant drink (Ningxia red juice is my favorite)

  2 cups of any berries (strawberries, blueberries, raspberries)

  1-2 bananas

  1 cup of pineapples and or mangos (optional)

  1-2 drops of lemon essential oil (detox and immunity) (optional)

  freshly pressed orange juice or any other juice if needed

  ice

  we also like to make it thicker by adding more ice and then topping with some gluten free low sugar granola (Einkorn granola is great too) and sliced bananas (your own açaí berry bowl of goodness)

Garbage can quinoa

I make this once a week and its full of healthy goodness that kids love. There’s so many different options and ways to eat it. In a bowl, over a salad, baked (can even add some shredded cheese), dip tortilla chips in it, eat for breakfast and fry an egg on top.

2 cups of quinoa (cook in bone broth or low sodium chicken broth for added flavor and nutrients)

saute’ 1 chopped onion, 3 chopped garlic cloves with avocado oil

1-2 lbs. organic ground turkey or organic lean ground beef (optional)

add chopped peppers after meat is cooked (I prefer red, orange and yellow)

chopped broccoli and zucchini

edamame and roasted corn

chick peas or black beans

1 can of chopped tomatoes (optional)

Himalayan sea salt and pepper

1-2 T of ground turmeric (fights inflammation) (optional)

1 drop oregano essential oil (immunity, flavor) (optional)

1 drop black pepper essential oil (digestion) (optional)

Combine all ingredients together and serve however you want. Enjoy.:)