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Festive 4th of July Food Ideas for Your Family!

  • Jul 1
  • 2 min read

I love the 4th of July! Some of my favorite childhood memories involved barbeques in my backyard with neighbors, friends, and a lot of GOOD FOOD!


If you've got little kids, you are just starting to make your 4th of July traditions, which means you can start healthy traditions now.


Instead of buying cookies and cakes that are loaded with food dye and sugar, try these healthier recipes that feature berries and watermelon.


Are you feeling like berries and watermelon are too expensive? check out this blog post about how to get free food this summer:


Also keep in mind that frozen berries will work for a lot of these recipes and usually cost less than fresh. I usually just buy frozen berries and let them defrost in the fridge overnight. The only recipes I wouldn't use frozen berries for are the wands, 5$ dinner flag and the fruit salad. Frozen berries would be too mushy for those recipes.


Flag Baked Oatmeal from Eating Bird Food Blog

This is my go-to source for healthy recipes. I cook from her site almost daily.

image & recipe from eating bird food: https://www.eatingbirdfood.com/flag-baked-oatmeal/
image & recipe from eating bird food: https://www.eatingbirdfood.com/flag-baked-oatmeal/

Great Blog to visit if someone in your family has allergies!


This recipe looks like a little too much work for me, but if you got your kids involved it could be a lot of fun.

I've made a watermelon cake before, so fun!

image and recipe from Wife, Mama, Foodie: https://www.wifemamafoodie.com/fresh-watermelon-layer-cake/
image and recipe from Wife, Mama, Foodie: https://www.wifemamafoodie.com/fresh-watermelon-layer-cake/

This is an excellent blog for finding super healthy recipes for kids, it's written by a dietitian (:

So simple, so healthy, so yum.

Why not just make fancy PBJ's? Popcorn and raisins are choking hazards for kids under 3, but if you've got older kids, this is a great option instead of chips while watching fireworks!

skip the soda and go for refreshing fruit water!

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I love this website, she's got great tips for feeding kids. She's got a degree in culinary arts

So easy, so pretty and so yummy.


Have a happy and HEALTHY fourth of July!

How Healthy is Watermelon?

  • Jun 24
  • 2 min read

Watermelon is my favorite refreshing treat in the summer.

Let your kids eat as much watermelon as they want! It's so healthy.
Let your kids eat as much watermelon as they want! It's so healthy.

Not only is watermelon yummy and cheap (last week an entire watermelon was 3$ at Smiths!), but it's also very nutritious! Did you know watermelon has more lycopene than a tomato and almost as much potassium as a banana?


Keep reading to learn more about the nutrition in watermelon:


Video source: watermelon.org

Did you know that watermelon is packed with nutrients?


nutrition facts label from watermelon.org
nutrition facts label from watermelon.org

🧠IRON is vital for toddler brain development.

  • The 0.7mg of iron in watermelon actually covers 10% of the daily need for kids age 6months to 3 years (they only need 7mg/day).


🩸POTASSIUM is essential for healthy blood pressure and cell functioning.

  • 310 mg of potassium (amount in 2 cups watermelon) actually covers 16% of a toddler's potassium needs for the day.

  • For reference, adults need about 3000mg per day, and a banana has 400 mg.


👁️VITAMIN A is important for healthy skin and eyes.

  • The 80 mcg of Vitamin A (amount in 2 cups watermelon) actually covers 25% of a toddler's Vitamin A needs for the day (300mg).


🤒VITAMIN C is important for immune health and healthy skin. It also helps us absorb iron.

  • Kids age 1-3 only need 15 mg per day, so the 23mg found in 2 cups of watermelon equates to 100% of their vitamin C needs for the day!


🍉LYCOPENE is an antioxidant which is thought to prevent several types of cancer.

  • Watermelon is the BEST food source of lycopene

  • Check out this chart from watermelon.org


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Is Watermelon Safe for Toddlers?


Now that you know that watermelon is nutrition powerhouse, you should also know that it's one of the best foods for new eaters.


Why?


Check out these pictures to see for yourself!


  • Toddlers can easily mash watermelon with their tongue, which makes it a low choking risk (image credit: unsplash)
    Toddlers can easily mash watermelon with their tongue, which makes it a low choking risk (image credit: unsplash)

  • Large pieces of watermelon are easy for young eaters to safely grasp and suck on (image credit: unsplash)
    Large pieces of watermelon are easy for young eaters to safely grasp and suck on (image credit: unsplash)
  • Watermelon can easily be cut into shapes with cookie cutters, making it a fun & healthy option for special occasions. (image credit: watermelon.org)
    Watermelon can easily be cut into shapes with cookie cutters, making it a fun & healthy option for special occasions. (image credit: watermelon.org)
  • Watermelon strips can be dipped in yogurt for an added nutrition boost! Kids love to dip! (Image credit: watermelon.org)
    Watermelon strips can be dipped in yogurt for an added nutrition boost! Kids love to dip! (Image credit: watermelon.org)

Safety Tips

  • Wash before cutting (germs on the outside can get inside when you cut it)

  • Keep cut fruit refrigerated (germs that can make you sick will grow if you leave cut fruit at room temperature)

  • Whole fruit is safe at room temperature and will keep for about a week before you cut it.



Are you inspired to try some new watermelon recipes?

Check out this website for everything watermelon: https://www.watermelon.org/recipes/


Have a great week!





Simple Healthy Summer Desserts

  • Jun 12
  • 2 min read

It's starting to heat up, which means that I'm craving everything cold and sweet.


I try to stay away from popsicles and ice cream because they are loaded with sugar. Plus, it's cheaper to make something at home.


Here are 3 low sugar recipes I've been making at home lately:


  1. Strawberry Cottage Cheese Ice Cream

  2. Banana "Nice Cream"

  3. Chocolate Peanut Butter Smoothies


Strawberry Cottage Cheese Ice Cream


I know, this sounds gross. Especially if you hate cottage cheese (which many people do). But don't knock it until you try it!


This recipe is very simple and I've made it 3 times in one week! All you do is blend strawberries with cottage cheese, freeze it 4-5 hours and eat it!


Why not just buy regular ice cream? Using cottage cheese adds protein and cuts down on unhealthy fats. This recipe is also very low in added sugar. The strawberries have enough natural sugar, and the natural sugar in fruit is good for you!!


My only tip? Use maple syrup instead of honey if your child is under 1 year.



Strawberry Cottage Cheese Ice Cream photo from https://www.lindsaypleskot.com/
Strawberry Cottage Cheese Ice Cream photo from https://www.lindsaypleskot.com/

Banana "Nice" Cream


I've been putting off trying this. I've heard of people making it but it just sounded nasty to me because I don't love bananas.


But let me tell you, this is delicious. So yummy that I ate the entire recipe myself in one sitting.


All you do is freeze and blend bananas. I added a little milk and a little vanilla flavoring but that's it!


Here's the recipe and a photo from the blog "minimalist baker." I made the plain banana flavor, but the other flavors look good too (I just didn't have them on hand)!


Why not just buy regular ice cream? This is so much healthier because it's just fruit! Minimal added sweeteners and all the potassium and nutrition from the banana!



Banana ice cream from "minimalist baker" website Unbelievably creamy and delicious.
Banana ice cream from "minimalist baker" website Unbelievably creamy and delicious.

Frozen Yogurt Bark


Here's another delicious treat I've been seeing all over the internet but was too lazy to try until now.


Just take plain yogurt, add some sweetener and berries, then freeze.


So yummy. So healthy. So pretty, especially for holidays! Yogurt is loaded with protein, calcium for healthy bones and healthy bacteria for healthy tummies.


Here's a recipe and photo from eatingbirdfood.com



frozen yogurt bark photo from eating bird food.com (see link above)
frozen yogurt bark photo from eating bird food.com (see link above)

Those are my new top three favorite summer treat recipes!


Looking for more great hot weather snack ideas? Check out these websites:



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