My daughter, 3 years old, started pre-school at the beginning of this year. This was also the kick off of making kid lunches for the next decade and a half. As a Naturopath, I have to say, I am not an extremist. I really do try to keep it realistic- I have a 3 year old and a 1 year old, I am far from perfect. However, I will admit I am most neurotic about what my kids eat. I think about the stuff that I ate as a kid, and even what I ate while I was in undergrad, and it gives me palpitations. I run a pretty tight ship but also have a 3 year old who, when asked what she would like for dinner, requests Brussels Sprouts. No joke. This is not to say she hasn't eaten McDonald's before (she has) but on the whole we keep it pretty clean. So, when it came time for lunches, I obviously wanted to continue this trend. I know many parents struggle with what to send for lunches, so I have been documenting a selection of my daughter's lunches since January. 

A few notes:

• All of these lunches are prepared the morning of within about 10 minutes.
  
• I say 'lunches', but my daughter only goes to school for a half day (8:45-11:45) so it's really supposed to be her snack. However, I tend to pack a lot of food- some days it's all gone, some days it's barely touched. If she hasn't finished it, she will usually finish it when she gets home and some more food as well.
• Her Montessori school is home based, so there is no restriction on nuts. However, it is a vegetarian home so animal proteins (even eggs other than in baked goods) are restricted, so you will see a lot of nuts in her lunches. This is because I want her to get protein sources. When she does transition to the public setting, the nuts will be substituted for animal proteins- grilled chicken pieces, eggs, meatballs, etc.
• Like I've said before, I am a creature of habit. I do not pack completely different lunches every day. I do not have time for that. So, she tends to have variations of similar lunches and she will usually have the same lunch selection for a few days at a time before it is switched up based on groceries in the house. 
• I generally fill her lunch with fruits and veggies, add some nuts, limit grains and add in a 'treat'. A treat could be anything from raisins, to the "Granola Bars" or, on a more rare occasion, a baked good like a bit of cake.
• We avoid dairy for the most part. However, my daughter loves yogurt, probably because she never gets it, but the odd time I let her have it as a treat. 

(Left to Right/Top to Bottom)
1. Watermelon, Apples, Raisins, Cucumber, Rice Cake with Hummus (Sunflower Kitchens).
2. Apples, Cucumber, Raisins, Hazelnut crackers with almond butter and raspberry jam, oatmeal with unsweetened applesauce and cinnamon (unfinished from breakfast).
3. Carrots, Cucumber, Raisins, Almonds, 1/2 GF/DF Morning Glory muffin, Greek Yogurt.
4. Peppers, Rice Cake with Hummus, Blackberries, Grapes, Almonds, Chocolate Chips and Raisins.
5. Blackberries, Strawberries, Blueberries, Grapes, Almonds, Cucumber, Rice Cake with Hummus.
6. Strawberries, Cucumber, Cauliflower, Ranch Dip, Dark Chocolate Almond Butter "Granola Bar" (Against All Grain), Brownie.
7. Watermelon, Strawberries, Blueberries, Cucumber, Apples with Almond Butter, Raisins and Cinnamon.
8. Cauliflower, Cucumber, Hummus, Apples, Raisins, "Granola Bar", GF Cake.
9. Peppers, Strawberries, Cucumber, "Granola Bar".

(Left to Right/Top to Bottom)
1. Strawberries, Apples, Grapes, Almonds, Dried Fruit, Peppers, Cucumbers, Carrots.
2. Carrots, Cucumber, Almonds, Grapes, Strawberries, Oatmeal.
3. Blackberries, Strawberries, Peppers, Carrots, Cucumber, Raisins, "Granola Bar".
4. Apples, Strawberries, Blackberries, Grapes, Cucumber, Almonds and Dried Fruit.
5. Strawberries, Broccoli, Cauliflower, Peppers, Veggie Dip, "Granola Bar".
6. Almond Butter and Raspberry Jam Rice Cake Sandwich, Bananas, Strawberries, Cucumber, Almonds and Blackberries.
7. Hazelnut Crackers with Almond Butter and Raspberry Jam, Apples, Cucumber, Raisins.
8. Bananas, Strawberries, Grapes, Almonds, Cucumber, Avocado, Rice Cake.
9. Strawberries, Blackberries, Mango, Grapes, Apples, Cucumber, Almonds and Dried Fruit.

This was Monday's lunch- Carrots, Strawberries, Apples, Grapes, Mango, Blackberries, Gluten Free Pancake 'Sandwich' with Almond butter and Raspberry Jam. Her class spent the day at the Community Garden getting the soil ready for planting, so I wanted to pack extra fruit to help keep her hydrated! She ate everything, except for the pancake sandwich. She started the morning with Oatmeal (with unsweetened apple sauce, cinnamon, coconut almond milk, raisins and a few chocolate chips- her favourite), this for school lunch and then she came home and had eggs and more veggies and dip to finish her lunch! That would be a pretty typical day for her meal/food wise. And then of course dinner is whatever we are having!

The recipe for the Dark Chocolate Almond Butter "Granola Bars" can be found here at the Against All Grain Blog. Though the original recipe calls for peanut butter, I substitute almond butter and use semi sweet chocolate chips. These bars are amazing and work great because you can make a tray of them and just keep them in the freezer, cutting off pieces as needed. My daughter loves these! I also like to keep things like no bake cookie balls and other no bakes bars in the freezer for more treat options! I will usually add a scoop of Vegan protein (Sunwarrior Warrior Blend is my preference) to increase the protein in her lunch and make even her treats a bit healthier. Overall, I find my daughter loves her lunches and I do tend to ask her every morning what she would like or give her options of what she could have so she feels like she has a say in what she is eating. It is not uncommon for her to get home with a lunch box that looks like this...

...and I'm not complaining!!

Disclaimer: Naturopathic Doctors strive to provide individualized health care. The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing an ND for individualized health recommendations.

My daughter LOVES baking and cooking with me. This weekend we were gardening and she would pick up a handful of dirt and shout "me roll dough"! So last night before bed I told her we could make blueberry pancakes for breakfast! She has a remarkable memory for a not quite three year old as she will wake up asking for what I told her we could do the night before- "Lily Mommy Boo-berry Pancakes." We are extremely fortunate to live in Waterloo where we are surrounded by local farms and produce- local maple syrup, fresh local eggs, local organic meat, fruits and vegetables- all at our finger tips! This recipe is another example of how to take a basic recipe and change it into a gluten, dairy free option! The original recipe called for wheat flour, buttermilk and butter, all of which have been replaced!

Blueberry Pancakes

2 eggs

2 cups oat flour

2 tbsp sugar

2 tsp baking powder

1 tsp baking soda

2 cups coconut milk (or almond or other non-dairy milk)

4 tbsp melted coconut oil

1 container blueberries

Beat the eggs until frothy. Add the rest of the ingredients (aside from blueberries) and stir until just blended. Add in the blueberries and mix. Cook in a heated pan over medium-high heat.

A note about using dairy free milk, I find I like using coconut milk (from a can) the best. If you let the batter sit for a few minutes before cooking, it tends to thicken up and results in thicker, fluffier pancakes. I find when using almond milk or a thinner milk, the pancakes are very thin and flat, though still very tasty!

Disclaimer: Naturopathic Doctors strive to provide individualized health care. The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing an ND for individualized health recommendations. 

Today is two weeks of clean eating- gluten, dairy and refined sugar free (with the exception of my Mother's Day cheat)! So, I made a recipe that I have been eyeing for a few weeks now from Elana's Pantry- Chocolate Mousse. Oh. My. Word. These little pots of mousse are AMAZING. They are rich, delicious and decadent!

Chocolate Mousse by Elana Amsterdam

¼ cup water
¼ cup coconut sugar
1 cup chocolate chunks (I used chips)
4 eggs, separated
½ cup coconut cream from coconut milk

In a medium pot, heat water to boiling. Reduce heat, stir in coconut sugar until dissolved. Remove pan from stove and cool coconut sugar mixture for 8 minutes, add chocolate, stirring until melted. In a separate bowl, beat egg yolks until pale yellow. In another medium bowl beat egg whites to stiff peaks. Stir egg yolks into chocolate mixture (in the pot), then stir egg whites into chocolate-yolk mixture until well combined, then stir in coconut cream. Spoon mousse into jars, place in refrigerator overnight to set. Enjoy!

As a side note, most of the coconut cream recipes call for you to take a can of coconut milk, put it in the fridge and then open and take the thickened layer of coconut 'cream' from the top. However, the other day at Freshco (great ethnic food section) I found canned coconut cream! This can be used to make whipped coconut cream or anything that calls for coconut cream!

So now that the detox is finished, how will our diets change? In general, we don't completely avoid anything but we limit gluten and dairy. We rarely have bread in the house, though during the summer and bbq season you will find hamburger buns. When it comes to dairy, we aren't a milk drinking family (only almond or coconut milk) though we do splurge with goat feta and the occasional ice cream. Again, for us the main reason to do a detox is to 'reset' our diet. So though we don't completely avoid anything, we highly limit! However, having great recipes and resources makes it much easier and so you don't feel like you are deprived in any way!

Disclaimer: Naturopathic Doctors strive to provide individualized health care. The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing an ND for individualized health recommendations. 

Today for dinner we had Red Lentil Dal, a pretty simple, delicious recipe. This again, is from The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre. This recipe makes a rather large portion so it's great to make if you are looking for a meal that gives ample left overs for lunches and dinners.

Red Lentil Dal

2 tbsp coconut oil

1 1/2 tsp black mustard seeds (I couldn't find these so I use brown)

1 1/2 tsp cumin seeds (again, couldn't find these so I use ground)

1 large onion, diced

3 cloves garlic, minced

2 tsp turmeric

2 tsp ground cumin

1/4 tsp cayenne pepper

2 large carrots, peeled and diced

3 medium red potatoes, cubed

2 1/2 cups red lentils, rinsed and drained

6 cups water

1 can coconut milk

1 14-oz can diced tomatoes

2 tsp sea salt or Herbamare

In a large pot heat coconut oil over medium heat, then add cumin seeds and mustard seeds. Saute until they begin to pop, quickly add onions and garlic and saute until soft about 5 min. Add turmeric, ground cumin, cayenne, carrots, and potatoes, saute a few minutes more. Add red lentils, water, coconut milk and diced tomatoes. Stir well. Bring to a boil, then let simmer, covered, for about 45 min. Add salt to taste and serve.

I actually think this meal tastes even better the next day! If you haven't decided yet, this cookbook, The Whole Life Nutrition Kitchen, is a kitchen staple!

Disclaimer: Naturopathic Doctors strive to provide individualized health care. The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing an ND for individualized health recommendations. 

Today's meal was another featuring veggies and grilled chicken- Marinated chicken, baked kale chips and baked sweet potato fries. This was another homemade marinade my husband threw together, so instead I will touch on the two sides.

Sweet Potato Fries

Simply chop sweet potatoes into the size you'd like and toss in olive oil. We always add a cajun seasoning mix to them but any seasoning can be added- from salt and pepper to a sweeter cinnamon and honey. Bake for about 20 min in a 400F oven, tossing half way through. Cooking times will vary depending on how large the potato pieces are.

Kale Chips

These are so good my husband and I actually sometimes fight over them. Wash kale leaves and rip into bite sized pieces discarding the hard stalks. Toss lightly in olive oil- I will actually use my hands to mix the kale with the oil so that it's all lightly coated and you can use less oil. Spread on a baking sheet. It's important to not crowd the kale as this will leave you with 'soggy' chips vs crispy. Sprinkle with any seasoning you'd like, we favour just sea salt but there are many other options, nutritional yeast will give a 'cheesy' flavour. Baking temps will vary and we tend to just use whatever temperature we have the oven set to- between 350 and 400F works best. It's important to keep an eye on the kale as it will cook quickly and can burn, tossing often helps to ensure non soggy kale as well. It will usually take about 10 minutes for the kale to crisp up.

These are two of our favourite sides and so quick and easy to toss together! Our toddler polished off everything on her plate at this meal!

Disclaimer: Naturopathic Doctors strive to provide individualized health care. The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing an ND for individualized health recommendations. 

This is a great meal for the nights where you just don't feel like cooking or are in a hurry!

Disclaimer: Naturopathic Doctors strive to provide individualized health care. The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing an ND for individualized health recommendations. 

This is a recipe I've posted before but is detox friendly and delicious- chocolate chip muffins. This is another recipe where, after making a few substitutions, is gluten, dairy and refined sugar free. A big take home message about all these recipes is that, just because you are avoiding gluten/dairy/sugar, doesn't mean you have to give up your favourite recipes or foods, by finding and understanding how to make simple substitutions you can adjust your recipes to give you 'healthier' versions! I also like to add ground flaxseeds, hemp hearts and chia seeds to anything I can!

Chocolate Chip Muffins

1 cup oat flour (you can use any gluten free flour you'd like, I just find oat an easy sub)

3/4 cup rolled oats (oat bran is what's called for, but I was out)

1/4 cup ground flaxseeds

1/4 cup hemp hearts

1/3 cup sweetener- honey, maple syrup, coconut sugar, unsweetened apple sauce etc.

1 1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp cinnamon (I usually add more than this)

1 large egg, lightly beaten

1 tsp vanilla extract

2 tbsp coconut oil, melted

1 1/4 cup almond milk

1/2 cup chocolate chips

Preheat oven to 400F. Mix dry ingredients together (if using dry sweetener like coconut sugar mix this in here). Mix wet ingredients together (if using wet sweetener like honey or maple syrup mix in here). Add the wet ingredients to the dry, stir just until moistened, then mix in chocolate chips. Fill muffin cups and bake for 16-20 min. Enjoy!

And these, like all my recipes, are very toddler approved!

Today's dinner was more grilled chicken and veggies. I think I could eat this meal every day it's so delicious. Today's marinade was homemade- Southwest Marinade and found in the Weber's Way to Grill book. Paired with some grilled peppers, onions and mushrooms and corn on the cob made for a delicious dinner.

Southwest Marinade

1/2 cup fresh squeezed orange juice

3 tbsp olive oil

2 tbsp red wine vinegar

1 tbsp minced garlic

2 tsp chile powder

1 1/2 tsp oregano

1 tsp sea salt

1/2 tsp black pepper

1/2 tsp ground cinnamon

Disclaimer: Naturopathic Doctors strive to provide individualized health care. The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing an ND for individualized health recommendations. 

Today was Mother's Day and I let my family make me breakfast which included belgian waffles- both gluten and dairy filled, and I felt the effects after. It's one of the reasons I keep gluten to a minimum in general- the headache, run down feeling, upset stomach- it's a big motivator for my spring and fall detoxes. So although today was a 'cheat' day, I am going to share a delicious gluten/dairy free brownie recipe. This recipe is not only gluten free it's actually completely grain free!

This recipe is from Elana's Pantry. The original recipe uses sunbutter (Sunflower Seed Butter) to make these nut-free as well, which makes it an acceptable recipe for school teachers too! However, since my family and I don't have issues with nuts and I always have almond butter on hand but not sunbutter, I sub in almond butter.

Grain Free Brownies from Elana's Pantry

1/2 cup almond butter

3 eggs

1/2 cup maple syrup

1 tbsp vanilla extract

1 tsp apple cider vinegar

1/2 cup cacao powder

1/2 tsp sea salt

1/2 tsp baking soda

1/2 cup chocolate chips

Combine almond butter, eggs and maple syrup in a food processor. Pulse in vanilla, vinegar, cacao, sea salt and baking soda. Stir in chocolate chips. Transfer to an 8x8 baking dish. Bake at 350F for 15-20min. Cool for 1 hour.

These brownies are delicious! I like to add some chopped walnuts to the top before baking to add a bit of crunch! Be careful with baking as these can over cook and become dry quickly, I tend to under cook them a bit and they are fabulous!

Disclaimer: Naturopathic Doctors strive to provide individualized health care. The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing an ND for individualized health recommendations.