[bctt tweet=”When our kids are tired, dehydrated, or not getting the nutrition they need, their brains won’t have the fuel they need to make good decisions.” username=”corkboardblog”]

The tricky thing about helping our kids get the proper nutrition is that we can find ourselves in a control battle. After all, you can’t force your child to eat what you want them to.

Here are a couple of tried and true ways you can prioritize nutrition without creating control battles:

Get Sneaky

Take what your child is already eating and boost the nutrition. Does anybody remember the Sneaky Chef? If they’ll only eat Spaghettios, add a tablespoon of carrot baby food into the can before serving. When you make brownies, you can add purees of blueberries, spinach, and/or black beans. This one can kinda be gross, but puree free-range chicken livers or grass-fed beef livers. Freeze in ice cube trays and pop a cube or two into the pan whenever you’re cooking ground meat for tacos or meat sauce. Protein powders hide well in milkshakes and smoothies. And fiber powders hide well in oatmeal, cookies, and pancakes.

Give Choices and Shared Control

It seems counterintuitive, but your child will be more likely to try new things if you flex some of your mealtime rules. Ellen Satter outlines a suggested division of responsibilities on her website. One parent reported, “My son is cautious in all things, and offering him new foods wasn’t much fun at first. If I am careful not to push him, however, I have found he ever so slowly pushes himself along to learn to like new foods. He is so proud when he tries something new!”

Supplement

Even if your child ate the recommended food pyramid at every meal, they’d still benefit from a whole-food supplement. Current soil conditions and modern eating habits make it almost impossible to get all the micronutrients needed just through food. There are a lot of misconceptions out there about supplements and a lot of contradicting advice about what’s good for our kids, and us.

You know. All the ones that pop up on Facebook where they send the exact amount of fresh ingredients you need to make specific meals.

How it all started

It all started when a friend “shared” a Hello Fresh box with me. I received $40 off and she also got an account credit ($20) for sharing. I basically paid about $4/serving. I’d been pretty incompetent about planning and making meals for years. It started out of survival when our crisis was at its height, and I just never recovered…so we’d been eating out a lot. Four dollars per serving is much better than eating out.

The weird thing that I didn’t expect was that it was easier, psychologically, for me to tackle making a meal when the recipe was chosen and all the ingredients were prepped and proportioned sitting in cute boxes in my fridge. These companies were on to something!

The standard price for these services is roughly $9-12 per serving. For a family our size, that’s just outrageous. Buuuuut, there are quite a few of these companies trying to win the market share and all have intro coupons. So I reached out to Facebook land and asked for referral codes for other similar companies.

Blue Apron, Plated, Home Chef, Sun Basket, Terra’s Kitchen…I tried them all at pretty discounted prices. #wewon.

The experience

They were all pretty much the same in terms of how you ordered, packaging, recipes, and quality.

Here’s what we found:

• With each one you can specify meal preferences, but you can always swap out for a recipe outside of your preferences.
• None of them had a Paleo option when I tried them, but did have gluten-free and vegetarian meals.
• Every meal was delicious…even to my foody, picky family.
• Most of the recipes could be made on the stovetop in about 20-30 minutes.
• It was great to realize it was dinner time and just a pull a recipe card and follow it mindlessly (knowing you had all the ingredients) and have a tasty meal on the table within the hour.
• I did receive two boxes from Blue Apron where some produce was spoiled or something had leaked, but they gave me a credit right away. I was also able to sub with stuff we had, so the credits just equaled more free food experiences. It was almost a win anyway.

Verdict?

My favorite was Terra’s Kitchen because everything was pre-chopped, and they include the ability to fill your box with extra fresh produce or bento lunch boxes. It was kind of like grocery shopping from my sofa. Their packaging was also the coolest (it’s like a mini fridge) and the most eco-friendly since it was reusable. They pick up the innovative cooler the next morning.

But, in the end, getting one weekly is just not sustainable for our family. I could see these services filling a need for smaller families or two-income families who would probably eat out or do carry out instead because these meals are WAY better. I would definitely also consider a box or two if we were going away for a week to a place with a full kitchen. The boxes would be fantastic for vacation cooking. Lastly, having a box or two for teaching kids how to follow a recipe and cook would be handy since the recipes have photos of each step and all the ingredients are provided.

So where did that leave us? Skipping a lot of weeks on a lot of meal sites…lol.

I’m keeping my Terra’s Kitchen account for those really busy (or vacation) weeks.

Alternatives

If you like the idea of someone doing the recipes and grocery list for you, I found an app, Mealime, that I love. It’s kind of the best of meal boxes and staying on a budget.

Things I love about Mealime:

• It actually has a Paleo track.
• I can also opt out of ingredients such as olives.
• It takes all of my recipes and makes one shopping list.
• The amounts for each ingredient are re-listed in the direction part of the recipe.
• It takes all the thinking out of cooking like the boxes, but I do the shopping, so it’s more affordable.
• I can scale the recipe to fit our family size or who will actually eat it.

With school back in full swing, I can’t even handle Mealime meal planning. I’ve reverted to a 2-week rotating meal schedule. This set up is also helpful if you’re trying to stick with a new set of nutritional standards (such as going Paleo or tackling Whole30) because you only need a limited number of recipes.

Here’s how to set it up for your family:

1. Choose 10 recipes that your entire family will eat.
2. Assign 2 per day of the week.
3. During the first week, make the first set of recipes. During the second week, make the second set.
4. Then rinse and repeat.

Here’s what ours looks like:

I try to choose meals that can stay Paleo but can also satisfy my two carb-mongers.

How do you handle meal planning in your family?

I’m always open to new ideas! Especially since it’s only 3 rotations in and I’m already sick of some of recipes…

[bctt tweet=”Focus on what you CAN eat rather on finding substitutes for what you can’t. #paleo” username=”corkboardblog”]

But sometimes you just need a solid bread substitute. In the past, we’ve found that Paleo breads were either too dense or were more like dessert breads rather than sandwich breads.

Then I found this recipe that used cashews and whipped egg whites. It calls for probiotic to “sour” it. What I really wanted was to be able to use my grain-free sourdough starter, so I experimented and am here to report back so you can have awesome, healthy, grain-free, sourdough bread.

What you’ll need:

20 oz. raw cashews
(I get mine through Thrive Market, but then I also found these if you’re an Amazon person.)

1 cup water

1/2 cup active grain-free sourdough starter

4 large eggs, separated

2 TBS. water

1 tsp. baking soda

1/2 tsp. salt (use something unprocessed with all the extra trace minerals still in it).
Real Salt or Pink Himalayan Salt are solid choices

Loaf pan

Butter

Tapioca or Arrowroot Starch

Parchment paper

The Night Before

1. In a food processor or powerful blender, blend the cashews, water, and starter together until very smooth. Use a rubber scraper if necessary to scrape the sides and incorporate all the cashews.
   (We have a Ninja blender).
2. Transfer to a large glass bowl. Cover and leave in a warm place overnight. The dough needs to be at at least 85 degrees but not more than 110. I either sit mine next to my crockpot (if I’m cooking something) or in my oven with just the oven light on.
   

On Baking Day

1. Preheat the over to 325 degrees F.
2. Grease the loaf pan. Dust with starch. Line with parchment paper. I usually use a piece that lines just the bottom and long sides of the pan with an inch that hangs over on each side. (I still hadn’t trimmed the paper in this picture.)
   
3. Beat the yolks with the 2 tablespoons of water. Reserve about a tablespoon in a small bowl for brushing the top of the loaf later.
4. Add the yolks, baking soda, and salt to the dough.
5. With clean beaters, beat/whisk the egg whites until soft peaks form.
6. Gently fold the egg whites into the dough.
7. Transfer the dough to the loaf pan.
8. Brush gently with the reserved egg yolk mixture. (Parchment still not trimmed. I promise that I did that before I put it in my hot oven and burned my house down ;))
   
9. Bake at 325 for about 50 minutes. The interior of the bread should read at least 200 degrees F.
10. If the top needs more browning, turn up the oven to 375 and bake another 5 to 10 minutes.
11. Remove from oven and turn onto a cooling rack. Wait at least 10 minutes to cut.
    
    

This bread is the closest thing to a white bread substitute that we’ve ever had. It’s not too dense and doesn’t have a strong flavor. It’s perfect for sandwiches, almond butter toast, and even french toast.

What would you put on a Paleo sandwich?

Instead, I’ve been throwing the following recipe in a blender for a treat that’s still tasty like chocolate-covered strawberries, has more wellness benefits, and takes a lot less time.

[bctt tweet=”Ingredients for Chocolate Strawberry Shake that has added #wellness benefits”]

Ingredients for Chocolate Strawberry Shake

3 to 5 strawberries depending on the size

2 scoops of chocolate protein powder*

1 scoop of greens* or a handful of dehydrated kale

3 ice cubes (or freeze your strawberries beforehand)

1 1/2 cups of liquid (I used plain water kefir, but you could use milk kefir or non-dairy milk)

1 teaspoon of maca

The end result is frothy and satisfying. Plus, unlike actual chocolate-covered strawberries, it has protein, extra vitamins, and the power of maca.

Benefits if you use the same chocolate and greens powder as me

• Provides a convenient low-fat, low-calorie, high-protein, high-fiber, lean alternative for individuals trying to lose fat or maintain a lean body composition through calorie reduction and exercise.
• Helps control the release of the stress hormone cortisol, which is associated with the accumulation
  of fat, particularly around the stomach, hips, and thighs.
• Helps control stress-induced appetite, overeating, and carbohydrate cravings.
• Provides essential amino acids to help prevent loss of muscle mass and muscle tone.
• Helps support blood sugar levels already in the normal range.
• Enhances energy levels while helping to alleviate fatigue commonly associated with dieting and exercise.
• Helps fight hunger cravings.
• Can help supplement your exercise efforts to help you control stress, maintain muscle mass, and maintain the shape you worked so hard for.
• Drink to combat fatigue from early morning workouts.
• Drink for breakfast to take the stress out of cooking a healthy, balanced meal.
• Can be used to replace meals with at least one well-balanced nutritious meal daily.
• Supports increased feelings of satiety.
• Contains ashwagandha to help manage appetite.
• Provides the body with essential nutrients.*
• Supports immune health.+
• Supports digestive health.+
• Supports weight management.+

+These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

*If you want to find out where to get our favorite non-gritty chocolate protein powder and powdered greens, send me a message.

What is your favorite shake recipe?

Until…The Juice Plus company told me that the Tower Garden is a healthy option for growing vine-ripened fruits and vegetables–in any space. I have to agree.

To inspire healthy living, both around the world and in my own kitchen, I need things to be brought down to earth in a very applicable way. Like as in, how will this help me TODAY?

Here are 3 Reasons to love the Tower Garden:

Simple.

It is easy to assemble and maintain in a variety of different places as long as there is sun. The Tower Garden is pretty darn simple. It can grow vegetables, fruits, flowers, and herbs. You can see a complete list here.

Efficient.

And all of those can be grown in the same place at the same time with watering just 1 Tower Garden. Produce, on my back porch, in 1 place, and I only have to water 1 thing. Additionally, it uses 10% less water and land than soil grown plants.

Notables:
-Takes up very little space
-Can be placed on a patio, balcony, even rooftops
-Grows up to 20 plants on 1 vertical tower
-Needs no land or dirt
-Grows plants faster, with less water than traditional soil based growing
-And if you ask me, it’s really affordable considering all that it does!

Convenient.

Lastly, who doesn’t want convenient? You have up to 20 plants all in 1 place. You can walk just outside your house, apartment, or office (if you have the authority to place one there) to fresh produce. Everything you need to begin growing your plants is included with the Tower Garden when you order.

Over time, the Tower Garden can save you money as it is designed to last a lifetime. Most people report the Tower Garden ‘pays for itself within 2 years’. The Tower Garden System also has a 12 month installment payment option.

And as a side note, Tower Garden is used in many home schooling organizations as well.

Ready to start growing? Click here.

What you need:

• 3 TBS of coconut oil
• 1/3 cup of popcorn
• Essential oils* (we used 1 drop Cassia, 1 drop Invigorating Blend, and 1 drop Cardamom)
• Saucepan with lid
• Salt to taste

*Only use essential oils with supplement facts listed which shows they are safe for internal consumption.

What to do:

1. Heat oils over medium heat.
2. Add 2 or 3 kernels. Cover and wait for them to pop.
3. Remove the pan from heat temporarily. Add the rest of the kernels. Cover and count to 30.
4. Return the pan to the heat.
5. Shake the pan occasionally and wait for the popping sounds to stop.
6. Transfer to bowl and salt.

We found that even though the flavors were “sweeter,” the salt really brought them out.

What are you favorite flavors on popcorn?

We’ve chosen a specific brand of essential oils because of the company’s commitment to safety, sustainability, quality, and support. We believe life (including essential oils) is best done in community and this company has a similar mindset. Unfortunately, to protect myself from scrutiny from the FDA, I’ve chosen to not disclose the brand on my website. It’s crazy world we live in! If you want to learn more about who we chose and why, send me a message here. You can also sign up for my newsletter where I send out wellness tips, event invites, and ways to get FREE oils.

Enter fried cauli-rice.

You will need:

A head of fresh cauliflower
Variety of fresh or frozen Asian veggies
An egg
Soy Vay Teriyaki sauce
Sesame oil

I kinda made this up and don’t have exact quantities. It’s a pretty forgiving recipe though. Basically make it so you like it.

What to do:

Shred the cauliflower using a box shredder on the medium side. At medium-high, heat a couple tablespoons of sesame oil in a wok or skillet. Add veggies. Just before the veggies are actually finished to your liking, add the shredded cauliflower. Create a well in the middle, add some more oil, and crack an egg into the well. Stir the contents of the wok until the egg is well scrambled and cooked through and the cauliflower is hot. Don’t over cook the cauliflower. Remove from heat. Add teriyaki sauce to taste. Enjoy.

If you’re weaning your family off of grains like me, you can reduce the amount of cauliflower and add some cooked jasmine rice.

Make slow changes.

A couple of us went cold turkey, but our family transformation is much more subtle…kind of by design. I recently stopped buying breads and pasta, but upped the amount of grain-free foods that I knew they did like. Did I mention bacon? We’re still doing rice and potatoes in moderate quantities. If I have time, I try to cut them with cauliflower to up the nutritional content. For example, potato soup that’re almost half mashed cauliflower or mixing in some cauli-rice to the standard stuff. I recommend brainstorming a list of foods that your family will eat that are grain-free and focusing on those things while quietly eliminating the other stuff.

Follow the 80/20 rule.

Simple—you can cheat up to 20% of the time. This greatly increases the chance that you’ll make an overall lifestyle change rather than just having enough steam for a fad.

1. Shred or chop veggie of choice. (I used a spaghetti squash for these photos which kind of self-shreds).
   
2. Mix in enough egg to wet all of the veggie. You can also add in flax meal if you so feel incline.
3. Season with salt and pepper to taste. You can also experiment with fresh herbs and other spices.
4. Pan fry on medium-high heat until egg sets.
   
5. Serve plain or with fresh salsa.

For one of my kids, this is one of the only ways he gets veggies into his system. If I make these, he even does it without complaining!

Variations:

• Add curry spices and serve with plain yogurt.
• Add Italian spices and serve with tomato sauce

What will you try?

“… convenient, completely vegan-friendly, and delicious weight management shake mix that provides essential nutrients and only 47 calories per serving. Blended with nonfat dairy; almond, rice or soy milk, or water, [it] can be used as part of a weight-loss strategy of reducing daily calorie intake and burning fat stores through exercise. [This shake] includes a patented weight-loss ingredient that has been clinically demonstrated to help manage cortisol—a stress hormone associated with fat storage in the abdomen, hips, and thighs. [It] blends well with water or rice or almond milk and provides 8 grams of protein and 4 grams of fiber per serving.”

We’re not doing it for the weight loss benefit but for the high-protein content and its ability to reduce the body’s cortisol (stress hormone) levels. I’ve been impressed by the non-gritty texture and the taste.

Here are our favorite ways to use it.

1. Chocolate nut butter shake. Toss 1 cup crushed ice, 2 scoops protein powder*, 1 Tbsp maca powder, 1 Tbsp cocoa powder, 1/2 cup vanilla Greek yogurt, 1 1/2 cups unsweetened vanilla almond milk, 1/4 cup your favorite nut butter, and 1 tsp. cinnamon into a blender and blend until smooth.
2. Chocolate yogurt. Mix 1 cup vanilla Greek yogurt, 1 Tbsp protein powder*, and 1 Tbsp unsweetened vanilla almond milk.
3. High protein oatmeal. Prepare one (1) package organic oatmeal (we prefer maple and spice). Mix in 1 Tbsp protein powder* and a splash of vanilla.

*We’ve chosen a specific brand of protein shake because of the company’s commitment to safety, sustainability, quality, and support. We believe life (including essential oils) is best done in community and this company has a similar mindset. Unfortunately, to protect myself from scrutiny from the FDA, I’ve chosen to not disclose the brand on my website. It’s crazy world we live in! If you want to learn more about who we chose and why, send me a message here. You can also sign up for my newsletter where I send out wellness tips, event invites, and ways to get FREE oils and products.