Healthy Spice Rubs – Eat More Protein by Making Tasty Meat!

August 4, 2014 | Posted in Gluten Free, Kid Friendly, Nutritious Recipes, Paleo, Toddler Friendly | By

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The western diet is heavy in carbs and processed food – most of my clients need to increase their protein intake.  It’s easy to get “meat burn out” if you don’t have creative ways to prepare it, which is why I love making Healthy Spice Rubs.

Marinades and sauces add extra calories to meat dishes and have combinations of addictive nutrients that destroy your ability to stop eating when you’re satiated.  Spice rubs are a tasty, calorie-friendly way to enjoy eating meat.   Here are my favorite healthy spice rubs! .

5 Healthy Spice Rubs for Meat

Directions for Using Healthy Spice Rubs

Take the spice rub and coat the meat in it – really rub it in!  Then, cook any way you prefer – baked, roasted, grilled, etc

CHOCOLATE & COFFEE SPICE RUB (BEEF, GROUND TURKEY, PORK, CHICKEN THIGHS)

1.5 teaspoons garlic powder
1 teaspoon ground cumin
1 teaspoon sweet paprika
1 tablespoon unsweetened Ghirardelli Cocoa powder
1.5 teaspoons of your favorite coffee grounds
1 teaspoon brown sugar AND 1/2 teaspoon stevia powder, OR stevia only.
1/2 teaspoon ground pink himalayan salt
1/2 teaspoon black pepper

MOROCCAN SPICE RUB (BEEF, LAMB, PORK, CHICKEN THIGHS)

1 tablespoon sweet paprika
Optional: 1/2 teaspoon hot paprika
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/2 to 1 teaspoon finely ground pink himalayan salt
1/2 teaspoon black pepper

MEDITERRANEAN SPICE RUB (WHITE FISH, CHICKEN BREAST, SHRIMP, LEAN BEEF)

1 tablespoon fresh thyme OR 2 tablespoons dry thyme
1 tablespoon dried basil
1 tablespoon lemon zest (grated skin of lemon)
2 cloves of garlic, chopped finely
1/2 to 1 teaspoon pink himalayan salt
1/2 teaspoon black pepper

PICKLE SPICE RUB (CHICKEN THIGHS, LEAN BEEF, PORK, GROUND TURKEY)

2 bay leaves, crushed in a mortar and pestle
2 tablespoons fresh dill, chopped OR 3 tablespoons dried dill
1 tablespoon ground coriander
1 tablespoon dry mustard powder
1/2 teaspoon sugar or equivalent stevia powder, as preferred
1/2 to 1 teaspoon pink himalayan salt
1/2 teaspoon black pepper

 

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Skinny Oatmeal Waffles – AKA the Womelette, or the Bodybuilder’s Waffle

August 4, 2014 | Posted in Breakfast, Dessert, Gluten Free, Kid Friendly, Nutritious Recipes, Toddler Friendly, Vegetarian | By

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After facebooking more with Trisha Oubre (fitness model) about how HER skinny oatmeal waffles have FOUR waffles per serving… clearly, she had a secret I did not. I got back to experimenting with my skinny oatmeal waffles this morning and came out with a new and improved recipe.  This one’s especially good for people who like to eat a lot, are on a high protein diet (more than 20g of protein in this one) and don’t mind a softer texture of waffle.  If you’re in this for a crispy texture, then check out my original waffle recipe.

Skinny Oatmeal Waffles - Paleo and Gluten Free

 

The Skinny

SO, here’s my refined waffle recipe – meant to serve ONE with FOUR WAFFLES – which I’ve decided to call the skinny waffle.  It’s code name is the womelette, because it’s a hybrid between a waffle and an omelette.

This is a good post workout protein/carbohydrate combination if you leave out the coconut oil – it’s best to avoid fats during the post workout recovery window because they can slow the digestion of other nutrients in your digestive system.  Add a high glycemic index (sweet!) garnish like maple syrup or honey to enhance muscle growth if you’re trying to put on muscle mass.

By the way, did you know that waffles freeze well?  Make a big batch of these, put them in the freezer and reheat in the   toaster oven.

Skinny Oatmeal Waffles

5.0 from 1 reviews
Skinny Waffles - AKA the Womelette, or the Bodybuilder's Omelette
 
Prep time
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Total time
 
This skinny waffle recipe is very high protein - I almost named it the WOMELETTE because it's a cross between a waffle and an omelette. It's a twist on a popular bodybuilding breakfast - oatmeal and egg whites. THIS WHOLE RECIPE SERVES ONE PERSON!
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 1
Ingredients
  • 5 egg whites (~1 cup)
  • ⅓ cup old fashioned oats, uncooked
  • 1.5 teaspoons coconut oil
  • ½ teaspoon vanilla
  • 1 teaspoon baking powder
Instructions
  1. Preheat waffle iron.
  2. Add all ingredients to a food processor and blender. Blender until smooth.
  3. Pour into your waffle iron. These waffles cook faster than a traditional batter, so keep your eye on the waffle iron so they don't burn. My iron takes about 2 minutes to cook these.
  4. Remove from the iron, garnish and enjoy! I top mine with fresh berries that I smash or muddle.
Nutrition Information
Serving size: 1 Recipe/4 Waffles Calories: 252 Fat: 9g Carbohydrates: 18g Sugar: 1 Protein: 24g

Enjoy your Skinny Oatmeal Waffles!

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Broccoli Puree With Fresh Mint

July 14, 2014 | Posted in Kid Friendly, Meatless, Nutritious Recipes, Paleo, Toddler Friendly, Vegetarian | By

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This is my twist on broccoli puree with fresh mint, inspired by french chef Patricia Well.

As I gear up for my next NPC Bikini competition, I have a lot of broccoli on my plan.  A LOT of broccoli.  It’s a very light, nutrient-dense vegetable that’s perfect for nourishing the body while cutting calories and leaning out.  Luckily, I love broccoli.  However, I may not love it at the end of this prep if I can’t find other ways to prepare it – especially since my favorite way of preparing it uses oil, which is not available to me right now.

For me, it’s imperative to keep food boredom at bay when you’re cutting calories.  I don’t coach contest preparation, so I am fortunate that I can make sure my clients have a lot of variety in their food – a luxury I don’t have right now. This recipe is certainly helping to make my “cut” easier.

Broccoli Puree With Fresh Mint

Now listen up – I know what you’re thinking.  You’re thinking that this does not sound good.  Mint?  Broccoli?  Together?? What?  Give it a chance.  There’s something truly enjoyable about it.  Both broccoli and mint have earthy, rich flavors.  Together, they create a nice combination.  I like it so much, I’m even considering making this into a soup!  Give it a chance and let me know what you think.

Broccoli Puree With Fresh Mint - A Light Vegetable Recipe from TotalLifestyleManagement.com. #weightloss #cleaneating #paleo

 

Recipe

Pureed Broccoli with Fresh Mint
 
Prep time
Cook time
Total time
 
Fresh mint leaves take broccoli from blah to "ah"
Author:
Recipe type: Vegetable
Serves: 12
Ingredients
  • 2 lbs broccoli, trimmed of leaves
  • 1 cup fresh mint leaves with stems
  • Sea salt
  • Equipment:
  • Steaming Rack or Basket
  • Food processor or blender.
Instructions
  1. Steam the broccoli via your method of choice - I prefer using a steaming rack or basket. Place the rack over simmering water, cover the pot and cook for about 7-10 minutes. Don't let the broccoli get grey - it should still be green and a little crisp.
  2. Transfer the broccoli to a food processor.
  3. Add the mint and salt.
  4. Puree until smooth. Experiment with the texture - you might prefer it on the coarse side or completely smooth.
Nutrition Information
Calories: 30 Fat: 3g Carbohydrates: 6g

Broccoli Puree With Fresh Mint – Broccoli Recipes – Adapted from “Vegetable Harvest” by Patricia Well

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White Bean Macaroons – Gluten Free & Flourless

White Bean Macaroons - Flourless, 1 g of sugar and 90 calories each - gluten free. #whitebean #glutenfree #macaroons #vegetarian #flourless

April 9, 2014 | Posted in Beans & Legumes, Dessert, Gluten Free, Kid Friendly, Meatless, Nutritious Recipes, Toddler Friendly, Vegetarian | By

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White Bean Macaroons??? I’m all about finding new ways to make tasty treats!!!  And this way is definitely new.

This is my original recipe for White Bean Macaroons – the combination of protein and fat with little sugar means this delicious treat won’t make your blood sugar go on a rollercoaster ride.  Even better, they’re really easy.  You’ll need a blender or food processor to make the puree.

White Bean Macaroons: Flourless, Gluten Free, Vegan and Surprisingly Delicious!

My one recipe made 22 cookies, clocking in at ~100 calories each with 3.5 grams of protein and less than 1 g of sugar per cookie.  I tend to be inconsistent with the size and number of cookies per batch, so know that an entire batch of batter measures at 2,250 calories and 70 g of protein – get an accurate measure of your own batch by dividing these measurements by the number of cookies you make.

I’d love these to have more protein, so I’m going to try adding my favorite unsweetened Sun Warrior Natural Protein powder next time!

White Bean Macaroons

White Bean Macaroons
 
Prep time
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Total time
 
Author:
Recipe type: Dessert
Cuisine: Dessert
Serves: 22
Ingredients
  • 3 cups white beans, pureed
  • ¼ cup honey (I don't make mine very sweet - just enough to be enjoyable - so I used a little less - use more if you like it sweet)
  • Optional: ¼ teaspoon stevia
  • 1.5 teaspoons vanilla extract
  • 2 eggs
  • 1 5 oz package of unsweetened flake coconut (shredded coconut)/approximately 2 cups
Instructions
  1. Preheat your oven to 350 degrees F.
  2. Blend/process the white beans, honey, stevia, eggs and vanilla until smooth.
  3. Transfer from the blending container into a bowl. Add the package of unsweetened flake coconut and mix.
  4. Oil a baking pan or use parchment paper.
  5. Use your hands or a spoon to form balls, making each the size of a flat golf ball.
  6. Bake at 350 degrees for 18-20 minutes, or until the top of the macaroon is golden brown. If they fall apart then they're undercooked.
  7. Allow to cool and enjoy!
Nutrition Information
Serving size: 1 Calories: 100 Sugar: 1 g Protein: 3.5 g

The whole recipe makes 2,000 calories and 53 g of protein – I made 22 cookies with mine, which puts them at 90 calories each with 2.5 grams of protein and less than 1 gram of sugar each.

 

White Bean Macaroons – Gluten Free & Flourless – Total Lifestyle Management

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Red Bean Caramelized Onion Tacos

March 21, 2014 | Posted in Beans & Legumes, Kid Friendly, Meatless, Nutritious Recipes | By

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Enjoy these Red Bean Caramelized Onion Tacos!  Come Friday and we’re out of food in our fridge.  Tacos are one of my favorite go-tos for an delicious, easy and nutritious meal.

Red Bean Caramelized Onion Tacos: Easy, Cheap, Healthy Dinners

 

I like to serve these with a side of spinach salad or a cabbage salad. Honestly, I don’t enjoy eating beans on their own – the caramelized onions add a sweetness that brings out the flavor of the beans and neutralizes their mushy texture.   I love to add Cholula Chili & Garlic hot sauce to mine, too!  When it comes to a grocery budget, you can’t beat the affordability of beans – all the red beans in this recipe cost me about eighty cents!  Tortillas are also affordable.

Recipe for Red Bean Caramelized Onion Tacos

Red Bean & Caramelized Onion Tacos
 
Prep time
Cook time
Total time
 
Author:
Cuisine: Mexican & Vegetarian
Serves: 3
Ingredients
  • 6 Corn or Whole Wheat Tortillas
  • 2.5 cups red beans, cooked or canned from dry.
  • 2 sweet or yellow onions, halved and sliced thin
  • 1 avocado
  • 2 tomatoes, chopped
  • 1 tbsp olive oil
  • 4 tbsp water
  • 1 tbsp chili powder
  • 1 tsp cumin
  • ½ tsp salt
Instructions
  1. Heat a skillet on medium heat and add the olive oil. Swish the pan to coat.
  2. Add the onions and cook on medium heat until they're translucent.
  3. Add 2 tbspwater to the pan and continue to cook the onions on medium heat, five to ten minutes more.
  4. Add the beans, spices and water. Mix.
  5. Cook for 3-5 minutes, until the beans are heated. Meanwhile, heat your tortillas in the oven for 3 minutes at 350 degrees.
  6. Remove both the tortillas and the beans from heat.
  7. Place the beans mixture into the tortillas and top with the avocado and tomatoes.
  8. Enjoy
Nutrition Information
Serving size: 1 Taco Calories: 243

 

 

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Flourless Pancakes: Paleo and Gluten Free

Flourless Pancakes | Relay Foods

February 2, 2014 | Posted in Gluten Free, Kid Friendly, Meatless, Nutritious Recipes, Paleo, Toddler Friendly, Vegetarian | By

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Do you have a love for pancakes that remains unfulfilled because of dietary restrictions?  Re-embrace this classic breakfast comfort food by making flourless pancakes.  They’re  moist, sweet and simple.

Flourless Pancakes | Total Lifestyle Management

Even better, they’re packed with protein and low in calories – so you don’t have to limit yourself to one or two.  Eat them plain or top them with your favorite syrup, fruit or yogurt.  They’re grain free, so they fit into paleo and gluten free diets.  The bananas make this recipe sweet, so this is most appropriate for the post-workout window if you’re trying to lose body fat.  Don’t worry about that if you’re trying to build muscle or if you plan on feeding this to a growing kiddo!

Flourless Pancakes - Gluten Free and Paleo Breakfast Recipe from TotalLifestyleManagement.com/

The Finer Points

These cook up best if you make smaller pancakes and use cooking spray.  I also find it’s important to use a spatula with a fine edge, like this pancake spatula. Spatulas with thick edges can’t get under the thin pancake and end up tearing it apart.

Have a batter disaster?  Just scramble the batter and call it sweet scrambled eggs.

Flourless Pancakes

Flourless Mini Pancakes: Paleo and Gluten Free
 
Prep time
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Total time
 
A sweet and moist recipe for flourless pancakes.
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 2
Ingredients
  • 1 Banana, Medium to Large and Ripe - Riper bananas yield sweeter pancakes.
  • 2 eggs
  • ½ teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • Cooking spray, or 1 tablespoon of butter or cooking oil.
Instructions
  1. Add the peeled banana to a blender or food processor with the eggs, vanilla and cinnamon.
  2. Blend until the mixture is smooth with little bubbles.
  3. Preheat a cast iron skillet or griddle to low heat.
  4. Add the cooking oil to the pan and coat it well.
  5. Pour the batter into the pan, ⅛ cup at a time.
  6. Cook the pancakes on low to medium heat until bubbles just begin to form throughout the pancake. Be careful not to overcook them or they'll stick to the pan - it may only take a few seconds.
  7. Use a spatula to flip the pancakes. Let them cook for just a moment on the other side.
  8. Remove from the pan and enjoy!

 

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Paleo Hot Chocolate – Dairy Free

January 20, 2014 | Posted in Beverages, Dessert, Gluten Free, Kid Friendly, Meatless, Nutritious Recipes, Paleo, Toddler Friendly, Vegetarian | By

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Are you dairy free? Paleo?  Try this – it’s a dairy and sugar free paleo hot chocolate, without using any artificial sweeteners or chemical junk!

Paleo Hot Chocolate: Dairy Free Hot Cocoa Recipe

It uses canned coconut milk instead of regular milk.  The medjool dates add a nice caramel flavor to the cocoa.  They’re also naturally sweet!  I think a lot of the flavor depends on the Cocoa powder you use.  My favorites are Ghirardelli’s Cocoa Powder and Hershey’s Special Dark CoCoa Powder.

*Note:  Hershey’s Special Dark Cocoa Powder has a disclaimer on the container saying that their special dark blend does not contain as many antioxidants as the regular blend.

This is a whole food recipe.  I think you will enjoy your paleo hot chocolate!

Random Thoughts

As a side note, nothing says you HAVE to add the dates to this.  My 3 year old will drink his completely unsweetened and still thinks it’s a special treat.  Likewise, my husband has a taste for savory things and loves having it without the dates!  I’d say no sugar means that’s REALLY paleo!

It’s also really good cold – it’s paleo chocolate milk!

Paleo Hot Chocolate Recipe

Paleo Hot Chocolate - Dairy Free
 
Paleo hot chocolate - dairy free and gluten free. Uses medjool dates.
Author:
Recipe type: Beverage
Cuisine: Paleo
Ingredients
  • 3 tablespoons canned coconut milk (make sure you shake it first so the cream is mixed evenly throughout the coconut milk - you may even want to blend it briefly, first)
  • ¾ cup water
  • 3 soft pitted Medjool dates
  • ½ teaspoon vanilla extract
  • 1 tablespoon cacao powder
  • Dash of cinnamon and nutmeg
Instructions
  1. Put all the ingredients in a blender (Vitamix!!) and puree until very smooth. If you have a Vitamix, then turn slowly turn to Variable 10, then High and leave it on until the liquid is hot.
  2. If not, transfer it to a pot and heat it until it's just warm.

 

 

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Roasted Sun Chokes, aka Jerusalem Artichokes

Roasted Sunchokes, also called Jerusalem Artichokes. This wholesome vegetable is high in Iron and a great substitute for potatoes.

November 12, 2013 | Posted in Meatless, Nutritious Recipes, Paleo, Toddler Friendly, Vegetarian | By

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Just when you think you’ve tried everything, another strange food shows up in the grocery store.  This time it was sun chokes, the bulbous root of the sunflower. Also called Jerusalem artichokes, I used them to make roasted sun chokes.  These little babies are wholesome and cook up beautifully.  They have a nutty flavor without any bitterness.  Use them like you would use sweet potatoes and potatoes.

Roasted Sunchokes, also called Jerusalem Artichokes. This wholesome vegetable is high in Iron and a great substitute for potatoes.

Sunchokes are surprisingly high in Iron, with one serving having 15% of your daily value.  You can find them at certain grocery stores.  I found mine at Kroger, pictured below.

Roasted Sun Chokes: The root of the Sunflower plant is nutty, delicious and high in Iron.

The root of the Sunflower plant is nutty, delicious and high in Iron.

 

I love roasting because I like to keep it simple when I try a new food.  Simple means I can taste the true flavor of it.

Vikalinka also has a great recipe for Roast Chicken with Lemons and Sunflower chokes.  The Nourish Evolutionhas a recipe for Caramelized Sunchokes with Meyer Lemon & Zest – I’m not a fan of the added sugar, but it’s worth looking at!

Roasted Sun Chokes

Roasted Sun Chokes
 
Simple and delicious recipe for the root of the sunflower plant,
Author:
Recipe type: Side Dish
Cuisine: American
Ingredients
  • 1 Package of Sunchokes
  • Spray Olive Oil or "Homemade" Olive Oil Spray (ie a Misto)
  • Himalayan Salt and Pepper to Taste
Instructions
  1. Preheat oven to 425 degrees.
  2. Scrub and rinse the sunchokes.  They've been sitting in the dirt for their whole lives, so get them good and clean!!
  3. Make slices ¼" thick.
  4. Spray a baking sheet with cooking spray.
  5. Line sheet with sliced sunchokes.  Lightly spray again.
  6. Sprinkle with salt and pepper.
  7. Roast in the oven until tender and starting to turn golden brown.  Cooking times vary depending upon the oven.  Mine cooked for ~18 minutes in a counter top toaster oven.

 

 

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Frozen Bananas on a Stick

Frozen Bananas on a Stick: A healthy treat for teething, summertime or just because. From TotalLifestyleManagement.com

October 9, 2013 | Posted in Babies and Kids, Eating Well, Kid Friendly, Nutritious Recipes, Toddler Friendly | By

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So, how did I decide to make frozen bananas on a stick? True story: Picky toddlers will eat anything you put on a stick. Well, at least mine will. Sometimes it’s just switching up the presentation.  And I needed to make a particular sad, fussy boy happy.

Another True Story: Teething is a terrible thing. It’s always been bad.  But the “I” Teeth really suck. My son has never been so miserable and drooly.  I have spent hours looking for magic cures and teething tips.

My answer?

Banana pops. AKA frozen bananas on a stick.  They are easy (yay for mom), a great shape for little teeth to gnaw on AND the stick keeps little hands from getting too cold (mine is very sensitive to holding cold things).

Frozen Bananas on a Stick: A healthy treat for teething, summertime or just because. From TotalLifestyleManagement.com

These are also a great way to cool off during hot summer months!

Making Frozen Bananas on a Stick

All you’ll need are bananas and popsicle sticks.  I like to cut my banana into thirds and put each third on a popsicle stick.  Then, I lay them on a piece of wax paper or parchment paper in the freezer, or stand them upright in a tall glass with the banana outside the glass (the banana will freeze to whatever it’s touching).  You can even try dipping them in melted coconut oil or plain yogurt, then rolling them in chopped nuts, wheat germ or other favorite toppings.  I’ve even heard of folks dipping them in melted dark chocolate!  That sounds like a luxurious treat, too.

 

Enjoying his banana on a stick!

Enjoying his banana on a stick!

Depending on the ability level of the eater, the bananas may need to thaw and soften a bit before serving.  Gnawing may not be easy for some tiny teeth.

Frozen bananas on a stick – a nutritious treat, great way to cool off during the hot summer months and a tasty teething remedy!  Try it out and let me know what you think.

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Healthy Snack List for Preschool and Daycare

Healthy Preschool Snack List for Classwide snacks. Great for daycares as well. Built to be simple for parents/teachers and age-appropriate for toddlers and young preschoolers.

September 23, 2013 | Posted in Babies and Kids, Eating Well, Nutritious Recipes | By

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Are you looking for a healthy snack list for preschool or daycare? My son started going to a 2 day/week preschool that we absolutely love.  Like many programs, the kids eat snack together and the snack is provided by the school.   A parent brings the class’s assigned snack in every day and the snack is assigned off of a mandatory, master list created by the school.

I cringed when I saw the master class.  It contained items like mini muffins, cheez its and cinnamon bread.  Overall, there were many processed foods and refined grains in the list, along with fruits, vegetables and cheese.

Healthy Preschool Snack List for Classwide Snacks. Great for daycares as well. Built to be simple for parents/teachers and age-appropriate for toddlers and young preschoolers.

Healthy Preschool Snack List for Classwide snacks. Great for daycares as well. Built to be simple for parents/teachers and age-appropriate for toddlers and young preschoolers.

I quickly volunteered my services to help remake the snack list into a Healthy Preschool Snack List.  My goal was to decrease the amount of processed foods on the list.  I’m really happy with what we came up with.  I’ve had many friends and parents ask me for a copy of the list, so here it is.

The school had the following requirements:

1.  All foods must be store bought and require little to no preparation.
2.  No peanut products or nut products of any kind.
3.  No choking hazards, as defined by rules governing child care centers  and preschools in Virginia.  So, you will see that some of my favorite finger foods are missing (IE, baby carrots and popcorn).

The snack list below is a compromise between health and practicality.  It will not meet everyone’s nutritional perspective (i.e. gluten free, dairy free, only raw dairy, paleo, etc.) but nothing ever will in a school environment.  This snack list is not meant to treat or address any medical condition.  I initially had some snacks with Ezekiel bread, but Ezekiel bread is best served warmed and the school did not have the resources to do that.

You’ll find I don’t include bagels, english muffins or bread products.  The variabilkty in bread quality is too high to make it an easy choice.  Many brands have high fructose corn syrup, atificial preservatives and more.  I didn’t want parents to have to go picking through nutrition labels to find acceptable bread products.  Plus, I believe most children have bread products for breakfast before school.

Some items may repeat on this list and the quantities are meant to reflect the size of the class at our particular school.

Healthy Snack List for Preschool and Daycare

Many notes contain information about gluten – our school has a few students who are severely gluten intolerant, so I provided the information to assist their parents.

Item Recommended/Preferred Brands Cost Per Item (based off local
grocery store)
Total Cost Serving Suggestions/Notes
12 Pears and 36 Whole Milk Cheese Sticks Cheese Sticks Available at Kroger:
-Horizon Organic Cheese Sticks
– Sargento Sharp Cheddar Cheese Sticks
– Sargento Colby Jack Cheese Sticks
PLEASE: NO LOW FAT OR REDUCED FAT PRODUCTS
Pears: $1.50/lb –approximately 6 lbs.
Cheese Sticks:Horizon Organic: 4.99/8 sticks
Sargento: 3.99/12 Sticks
$12-$16 This is A Gluten Free Snack if Horizon Organic Brand is Purchased, although Horizon says their products are safe for consumption by most people with gluten allergies.
36 Plain Rice Cakes and 6 Avocados Rice Cakes Available at Kroger:
– Lundberg Family Farms Organic Rice Cakes, Lightly Salted: Original or Wild Rice.
– Quaker Original Flavor Rice Cakes
PLEASE: NO FLAVORED RICE CAKES
Rice Cakes:
Lunderberg Family Farms: $3.99Avocados: Organic $.99/Each
Regular Pack of 4 – $3.99
~$10 Mash avocado with a fork and spread on rice cakes, or allow children to dip.This is a gluten free snack if the Lundberg Family Farms Organic Rice Cakes are served.
2 Large Containers of Plain, Whole Milk Yogurt
and
2 Large Containers of Grapes, Cut Into Halves
Yogurts Available at Kroger:
– Dannon All Natural Plain Whole Milk Yogurt
– Mountain High All Natural Plain Whole Milk Yogurt- Greek Gods Plain Whole Milk Greek Yogurt
– Stonyfield Organic Plain Whole Milk Yogurt
Yogurts:
Dannon: $3.99/Container
Greek Gods:
Stonyfield: $4.99/ContainerGrapes:
$1.69/lb at approximately 6 lbs.
$10-$12 Mix grapes into yogurt or serve separately.This is a gluten free snack.
12 Oranges and 2 Containers of Cottage Cheese Cottage Cheeses Available at Kroger
  Horizon Organic Cottage Cheese
– Kroger Brand Cottage Cheese, 4% Milk Fat
– Daisy Brand Cottage Cheese, 4% Milkfat
PLEASE: NO COTTAGE CHEESE WITH FRUIT ADDED
Cottage Cheeses:
Kroger Brand: $3.99/Container Horizon Organic
2.79/Container
Daisy Brand: $3.39/ContainerOranges
Organic:
$5.29/3 lb Bag (~12 small oranges)Nonorganic:
$4.49/3 lb Bag (~8 large oranges)
$12-$14 Mix oranges into cottage cheese or serve separately.
1 Large Container Plain Hummus and 2 lbs Baby Carrots Sabra Classic Hummus Hummus: ~$3.99Carrots:
1 lb Bag Organic Carrots by Simple Truth – $1.69/each2 lb bag by BunnyLuv: $3.19
~$8 This is gluten free snack.  Sabra hummus contains <20 ppm gluten.
1 Loaf of Whole Grain Bread and 1 Jar of Sun Butter Sunbutter Brands Available at Kroger:
-Sunbutter Brand Organic Unsweetened Sun Butter
Sunbutter Brands Available at Kroger:
Organic SunbutterAvailable at Amazon.com:
Swanson Health Products 100% SunbutterPLEASE: NO SUN BUTTER WITH ADDED SUGAR, CANE SUGAR, CANE SYRUP, GRANULATED SUGAR, HONEY, AGAVE OR OTHER SWEETENERS.
Ezekiel Bread: $5.99/LoafSun Butter: $6.49/jar ~$13 Sun butter is made from sunflower seeds.  It can be found in the natural section at Kroger.  Please do not purchase the natural kind of sun butter, as it contains added sugar.
2 Medium Size ripe Cantaloupes OR sub whole grain chex mix cereal
2 Large Containers of Plain, Whole Milk Yogurt
Yogurts Available at Kroger:
– Dannon All Natural Plain Whole Milk Yogurt
– Mountain High All Natural Plain Whole Milk Yogurt- Greek Gods Plain Whole Milk Greek Yogurt
– Stonyfield Organic Plain Whole Milk Yogurt
Cantaloupes:
~$2.50 – ~3 each.Yogurts:
Dannon: $3.99/Container
Greek Gods:
Stonyfield: $4.99/ContainerGrapes:
$1.69/lb at approximately 6 lbs.
$13-$15 This is a gluten free snack.
2 Large Containers of Strawberries
and 2 Containers of Plain Cottage Cheese
COTTAGE CHEESE BRANDS AVAILABLE AT KROGER:
– Horizon Organic Cottage Cheese
– Kroger Brand Cottage Cheese, 4% Milk Fat
– Daisy Brand Cottage Cheese, 4% Milkfat
PLEASE: NO COTTAGE CHEESE WITH FRUIT ADDED
Cottage Cheese:  Kroger Brand: $3.99/Container Horizon Organic
2.79/Container
Daisy Brand: $3.39/Container
Strawberries:  Regular Strawberries: $2.99/Container
Organic Strawberries:
$3.99/Container
This is a Gluten Free Snack if Horizon Organic Brand is Purchased, although Horizon says their products are safe for consumption by most people with gluten allergies.
12 Bananas and 1 Jar of Sun Butter Sunbutter Brands Available at Kroger:
-Sunbutter Brand Organic Unsweetened Sun Butter
Sunbutter Brands Available at Amazon.com:
Swanson Health Products 100% SunbutterPLEASE: NO SUN BUTTER WITH ADDED SUGAR, CANE SUGAR, CANE SYRUP, GRANULATED SUGAR, HONEY, AGAVE OR OTHER SWEETENERS.
Bananas:  $.69/each at 6 lbsSun Butter: $6.49/Jar ~$11 Sun butter is made from sunflower seeds.  It can be found in the natural section at Kroger.Serve the sunbutter spread on the bananas.This is A gluten free snack.
12 Apples and 2 Large Blocks of Whole Milk Cheddar Cheese No specifically recommended brands. Apples:
Organic 3 lb Bag $5.49/bagNonorganic 3 lb bag: $3.57Cheddar Cheese:  ~3.99/Block
$11-$13
6 Cucumbers and 1 Container of Plain Hummus Sabra Classic Hummus

Hummus: $3.99/eachCucumbers:  .75/each ~$11 This is a gluten free snack.  Sabra hummus contains <20 ppm gluten.
1 Box Plain Shredded Wheat and 2 Containers Whole Milk Yogurt -Mom’s Best Cereals’ Toasted Wheat-Fuls- Post Shredded Wheat Shredded Wheat:  Mom’s Best, $3.09/Package
Post Shredded Wheat,
$3.99/BoxYogurt:
Dannon: $3.99/Container
Greek Gods:
Stonyfield: $4.99/Container
$11-$14 Eat separately or use yogurt as a dip.Soak shredded wheat in yogurt for a few minutes to soften it.
2 Containers Cottage Cheese and 2 Packages Celery Sticks. 1 small pack raisins. COTTAGE CHEESE BRANDS AVAILABLE AT KROGER:
– Horizon Organic Cottage Cheese
– Kroger Brand Cottage Cheese, 4% Milk Fat
– Daisy Brand Cottage Cheese, 4% Milkfat
PLEASE: NO COTTAGE CHEESE WITH FRUIT ADDED
Cottage Cheese:
Kroger Brand: $3.99/Container Horizon Organic
2.79/Container
Daisy Brand: $3.39/ContainerCelery:
Celery Hearts $2.49/bag
~$10-$13
1 Can Chickpeas and 12 Bananas CHICKPEA BRANDS AVAILABLE AT KROGER:
– Simple Truth
Chickpeas:
Simple Truth
$1.29/CanBananas:  $.69/each at 6 lbs
~$6 Served chickpeas and bananas separately, or stack the chickpeas on slices of banana.This is a gluten free snack
2 Containers Cherry or Grape Tomatoes, Chopped in Half and 12 Cheese Sticks Cheese Sticks Available at Kroger:
-Horizon Organic Cheese Sticks
– Sargento Sharp Cheddar Cheese Sticks
– Sargento Colby Jack Cheese Sticks
PLEASE: NO NON FAT, LOW FAT OR 2% CHEESE
Cheese Sticks:Horizon Organic:
Sargento: 3.99/12 SticksTomatoes:
10 oz grape, $2.99
20 oz grape, $3.99
10.5 Oz Cherry, $3.49Organic Cherry, $3.99
~$10 This is a gluten free snack.

Healthy Snack List for Preschool and Daycare

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