3 tbs Greek yogurt
3 tbs hemp seeds
1 tbs desiccated coconut
1/4 cup coconut water
- Cut the papaya in half, discard the seeds and scoop out the flesh
- Deseed the cherries
- Add all of the ingredients into a blender, NutriBullet or whatever blending method you prefer. Blend
Dad has been training hard lately, so I’ve been creating post-training smoothies to supply a good hit of glucose to transport energy to the muscles, protein for muscle repair and electrolytes for rehydration. This formula is also perfect for a toddler smoothie, especially in the summertime when extra hydration is needed. The protein in the smoothie with slow down the release of sugar from the fruit, creating a more stabilized source of energy, and keep the body fueled for longer. It’s a great early morning or mid afternoon snack.
I had an idea of how this smoothie would taste when I was making it, but it actually came out better than expected. Drinking it made me feel like I should be dancing in the sun, on a white sandy beach, in the Caribbean islands. Thanks to my little Caribbean Dream smoothie, for that lovely memory recall…
1 tbs hemp seeds
2 tbs chia seeds
3 tbs Greek yogurt
1/2 cup grated cheese (less if desired)
Any herbs you like. I added 1 tsp green tops of onion, a pinch of chopped parsley from my garden and black pepper. You can add basil, oregano or keep it simple with only black pepper. Salt is not needed in this recipe.
- Preheat oven to 375F, 190C, Gas Mark 5
- Whisk the eggs together then add yogurt and whisk
- Add seeds and spices, whisk
- Add cheese and whisk
- Using a 1 tsp measuring utensil, add 2 tsp of mixture to each large greased muffin cup
- Bake for 18 minutes or until muffins bounce like a sponge when lightly pressed upon
Dad has the sweet tooth; I prefer savory. I was a little bored of sweet breakfast muffins, but I needed something quick and nourishing with good quality protein to keep me and the family energized, so I whipped these up. They are very dense, which is a tribute to the Greek yogurt and they are very moreish. I made them in about 3 minutes, popped them in the oven, and while they baked I went to get the girls from bed. Brilliant! Great breakfast for an on-the-go family as well.
Greek yogurt in baking is becoming more popular, and I love it! It’s more nutritious than milk and regular natural yogurt, lovely and tangy, less hassle than flour, thickens your batter like flour, the only drawback is that the heat destroys the probiotics in the yogurt. Oh well. Or, as the British say (one of my new favorite phrases), Nevermind! Just move on, appreciate the good, and not focus on the bad…
2 cups watermelon
2 tbs hemp seeds
1 cup coconut water (or filtered water)
8 raspberries (optional – see note below)
- Put all of the ingredients into the blender or NutriBullet and blend. Make sure the smoothie is served cold.
This smoothie is delicious, nutritious and versatile. It can be added to a source of protein, like eggs or sausages for breakfast, or given as an afternoon snack to keep energetic babies & toddlers (like my girls) fueled, hydrated and happy with balanced blood sugar levels. Dad likes it as a post training drink, as it contains natural sources of glucose, fat, protein & electrolytes for muscle restoration.
If you’re using regular water, you might not need the raspberries – I added them at the last second because I found the smoothie too sweet, and it’s summertime, so I had them to hand. It also helped to add a slight hue to the caramel color of this smoothie.
Organic Cheddar Cheese
- Slice the cheese and watermelon and present however you like
I present the watermelon and cheese in either circles or squares, which makes it more fun for the girls. I serve this with some type of protein – usually scrambled eggs. I wasn’t familiar with the cheese and watermelon combination until my neighbor, who is Turkish, was over one morning helping out Dad with some DIY. I, tapping into my southern Louisiana hospitality, went a step beyond making the tea – I also made a small fruit platter (it was hot that morning). Paul mentioned how much he loves the sweet flavor of watermelon with the saltiness of cheese, and often times he has it for breakfast. Done! I sent him home with a bag full of watermelon for his breakfast the next day – that’s southern hospitably for ya! Watermelon and cheese is now a regular thing in our house.
I serve this with a toddler safe cheese like medium cheddar, however, adults can use goats cheese or feta or blue cheese – be adventurous! The salty cheese with the sweet watermelon is a winning combination. I am quite vigilant with my dairy. I only buy organic, from farms that I know and trust. It’s important to me that the cows roam free and forage on green pastures, making the essential fats much cleaner and free from all the yucky stuff that many conventional dairy farms include in their ethos. We don’t have much diary in our house, so when I do buy it, it’s the good stuff.
1/2 red bell pepper or Romano pepper
1 cup of chopped spinach
1/4 – 1/2 cup grated cheddar cheese (depending how cheesy you want it)
2 tbsp whole milk
Salt, Pepper, pinch of Basil
Olive oil for frying
- Preheat oven to 400, 200, gas mark 6
- Heat olive oil in a skillet on med-low heat for a minute then add chopped onion *see note below
- Let the onion cook for 1-2 minutes while you chop the red pepper. Add pepper to onions
- Wile the onion and pepper cook, wipe and chop mushroom. Add mushroom to skillet. Let cook for 2 minutes while you wash and chop the spinach
- Add spinach and wilt for 30 seconds. Grate cheese over the top of all the veggies. Let this all melt together, stirring occasionally. Crack eggs, add milk, salt, pepper and pinch of basil. Whisk together
- Add eggs to the veggies. Mix together. Grate cheese over the eggs and veggies. Let the eggs cook for 2 minutes until the eggs begin to set at the edges of the pan
- Put the pan in the oven to cook for 8-10 minutes. The eggs will rise, but as they cool they settle again
Frittatas are fairly new to my cooking repertoire, and I honestly don’t know WHY it took me so long to adopt it as a regular dish. It’s such a great variation on poached or scrambled eggs, and I find it’s easier then an omelette. It can be served as breakfast, or load it up with bacon, sausage, chicken, any veggie or herbs you like and have breakfast for dinner! That’s the brilliance of a frittata – its versatility.
This recipe feeds two adults and two toddlers with ease. We love it in our house and the girls call it Eggy Pizza. It takes 7-10 minutes to chop and fry the veggies, then pop it in the oven and forget about it for 8-10 minutes. I find 6 eggs in a frittata goes further than 6 scrambled eggs. I always use mushrooms because the girls love mushrooms, and I always use red pepper (well, if I have it in the house) because the red pepper adds a subtle sweet flavor, as does the onion. Sometimes we have bacon and buttered sourdough bread on the side, sometimes fruit or a fruit smoothie – depending on how much time I’ve got in the morning. Use this recipe as a base and then get creative with your future frittata cooking experiences.
1 large banana
1/4 cup of chopped dates or apricots or raisins
1 tbsp cinnamon
1 tbsp hemp seeds
Pinch of salt
Muffin cups or coconut oil to grease muffin tray
- Preheat oven to 375F, 190C, gas mark 5
- Mash bananas in a bowl until runny and juicy
- Add eggs to the bowl along with the other ingredients and mix well
- I add 3 tablespoons of mixture per muffin cup, making sure I get a good amount of dried fruit in each cup
- Bake for 18-20 minutes. The muffins should bounce like a sponge when you lightly press down on the top
These muffins are super easy to make – I find it’s less mess and a lot easier than preparing scrambled eggs. This mixture will make about 6 muffins – my girls usually have 2 each. I usually make these with Number 2, once I get her out of bed, and pop them in the oven before I get Number 1 out of bed. It takes about 5-7 minutes to prepare and the girls (and Dad) love them! Double the recipe to make double the amount. You can also add fresh fruit, however, I find it makes the muffins a little wet.
Half of a banana
4 tbsp of Greek Yogurt
1 tbsp of almond butter
1 tsp of ground chia seeds
1 tsp of cacao powder
1/2 tsp of honey (raw if possible)
Sprinkle of gluten free oats and strawberries to garnish
- Mash half of a banana then add all of the other ingredients and mix well
- Garnish with fruit of choice. Oats are optional
When I’m at the supermarket, I often times see people buying Coco Puffs breakfast cereal at the checkout counter. I get it – the idea is it’s quick, easy and tasty! Who doesn’t love chocolate, and to have it for breakfast is a great way to start your day. I want my girls to have this fun food experience, but we don’t do breakfast cereals in our house, so I came up with cacao yogurt, which I hope offers a quick, healthy and nutrient dense alternative to chocolate breakfast cereals. My girls love it so much, that when a little falls off of Number 1’s spoon, she’ll lick it off the table. Classic! This breakfast will keep your baby/toddler balanced and full for a good few hours.