Archive for the ‘Nutrition’ Category

Fun Finger Foods for Lunch Box Meals

     2Back2Schoollunches2 Fun Finger Foods for Lunch Box Meals

Get ready for the next round of school lunch box meal ideas!

Delloraine brought up a couple great points and planning is the solution for each.

If breakfast is chaotic, the best approach is to have something that is grab and go ready the night before. This can be as simple as making ‘overnight oats’ where you place rolled oats into a container, cover with water or almond milk and let set in the fridge to soak up all the liquid. In the morning heat up and add favorite toppings.

You can’t go wrong with Smoothies!

Have your favorite Protein Powder on hand – I love and recommend Prograde Protein – liquid of your choice such as water, almond milk or coconut milk, and any additional add ins. The boys love to drink PB&J smoothie. For this I simply blend almond milk with 2 scoops of vanilla Prograde Protein, almond butter and frozen strawberries. Smoothies can also be made ahead of time. Blend and pour into a cup with a lid, place in freezer. The next morning defrost in microwave, stir and drink. This trick also works if you want to take your smoothie with you if you are on the go. Remove from freezer upon waking, then take with you as you head out the door. Smoothie becomes slushy as it defrosts naturally.

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Mini Egg Muffins are also fantastic and are a great protein based snack for any time of the day.

Preheat oven to 350 F. Grease muffin tin (metal or silicone). I like to make one bowl of scrambled eggs then pour into each muffin cup until 3/4 full to allow room for ‘mix ins’. Bake for about 15 minutes – until eggs are set. Eat or store in fridge

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Next up for meal ideas.
My tip – keep it simple.

You are correct that searching for ideas online can lead to information overload.

Rather than thinking 14 different meals, narrow it down to a couple different options based on protein or “theme” of the meal, such as Italian. Then determine how to recycle the foods you are preparing and cooking. The most common example is cooking up one big batch of chicken. How many different ways during the week can this chicken be used? I like to bring in new ideas to my meals as well but in order to avoid getting lost in all the possible recipes, I choose to try one new recipe each week and stick to the simplified approach to prepping the rest of my meals that particular week.

During the 21 Day Lunch Box Challenge, I was trying new ways to prepare Tyler’s lunches every day, and yes this was taxing. To help make it more doable, I tried to repeat simple side items, like apple slices.

 

Here is the next round of Lunch Box meal ideas, many of which make for great finger foods!

 

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Breakfast Burritos ~ New Zealand Style Strawberry-Pomegranate Yogurt ~ Sliced Strawberries

Burrito Recipe: I used sprouted grain tortilla and filled with turkey sausage by Applegate, scrambled eggs and shredded cheddar cheese.

 

 

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Turkey Pesto Bites (turkey, pesto, buffalo mozzarella, grape tomato) ~ Grapes ~ Baked Nut Chips

 

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Hawaiian Ham Bites – Baked Zuke Chips – Sliced Granny Smith Apples

Zuke Chips Recipe: Slice thin, dipped in almond/coconut milk, dipped in mix of bread crumbs, shredded parm and seasonings – baked in oven 425 20+ min to desired crispy-ness. I did make these ahead – just kept in fridge before packing into lunchbox and they were fine.

 

 

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Muffin Tin Taco Cups topped with ground turkey, cheese, chobani greek yogurt & avocado ~ Honey Crisp Apple Slices

Taco Cups Recipe: I used sprouted grain tortilla for the crust, used a small cup to “cut out”, place in muffin tin, top with taco toppings and bake in oven at 350 for about 15-20 minutes.

 

 

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Muffin Tin Mini Pepperoni Pizzas ~ Baked Sweet Potato Fries w/Rosemary ~ Pineapples & Kiwi

Pizza Recipe: I used sprouted grain tortilla for the crust, used a small cup to “cut out”, place in muffin tin, top with fire roasted tomato pizza sauce, turkey pepperoni and buffalo mozzarella, bake in oven at 350 for 15-20 minutes.

 

Hope you picked up some new ideas that you can apply to your meal plans.

If you have Questions or want to share your lunch box meal ideas, tell me about it!

 

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Your Friend and Coach,

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Need Protein Ideas For School Lunches?

1B2Sprotein1 Need Protein Ideas For School Lunches?

 

One of the biggest back to school challenges for busy moms are school lunches.

I was inspired by Michelle’s comment on the blog about the challenges she is facing so decided to dig up the variety of lunches I shared for a 21 Day Lunch Box Makeover I posted on the FYM Facebook page a couple years ago. I challenged myself to make Tyler a new, healthy, balanced lunch for school every day for 21 days. 

Below you will find the first five lunch box meals I shared.

Take a look to see how I planned and prepped each meal and get inspired to try new lunches with your children.

To specifically address Michelle’s concern, in addition to looking at the lunches I share, I would suggest getting him involved in planning and making his school lunches. Maybe discuss the protein options he WILL eat – then map out lunches from there. Find at least 3 protein options he will eat then just vary the sides. Make the presentation of the protein options fun and inviting, such cutting sandwiches into shapes or using mini sizes versions – like the turkey burgers below.

It is also super helpful to explain why eating his lunch – especially protein – is so important.

I have just started doing this with Alexander. He wants to get bigger, to get muscles and to have energy and protein is an important food he must eat with his meals. Kids love to learn! Frame the discussion in a way that he can grasp the benefits of eating a healthy, well balanced meal.

Now here’s the first round of lunch box meal ideas!

 

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Southwest Mini Turkey Burgers – Sliced Honey Crisp Apples

Recipe for the turkey burgers – pretty simple. Mix some chili powder, S& P, minced onion,  minced bell peppers and ground turkey – form into small patties – cook as you would a hamburger  (either on grill or stove top).  Top with cheese to melt. Place on bun with mashed avocado & ketchup (or salsa or tomatoes – your choice). I used the Ozery One Bun  – minis.

 

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Baked Chicken Nuggets, Sliced Cucumbers, Sliced Strawberries,  Sliced Apples – side of Fruit Dip: greek yogurt, scoop of Prograde vanilla protein, dollop of honey. Nugget Coating – dipped pieces of chicken breast in egg then in mixture of panko crumbs – fresh shredded  Parmesan and flaked coconut – sooooo yummy!

 

 

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Sweet & Sour Mini Turkey Meatballs – Sweet Potato Fries – Sliced Nectarines

I add a heaping tablespoon of melted coconut oil to a gallon ziplock, add fries, add rosemary, close  and knead the bad to get all fries coated as evenly as possible. Then put in oven that is 400 and it might be 30-45 minutes but I watch and will toss about 20 min in.

For the sweet and sour sauce I use apricot jam and a couple dashes of Bragg Liquid Amino (or you could use low sodium soy sauce).

Follow your favorite meatball recipe – preferably a clean recipe – I used ground turkey, onion and garlic powder – baked in oven. Then added to the sweet and sour sauce I had made on the stove top.

 

 

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 BBQ Lunchable
: Pulled BBQ Beef ~ Muenster Cheese ~ Cibatta Bread Annie’s Rice Pasta Mac-n-Cheese ~ Fruit Salad

 

 

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Turkey Kabobs – turkey, smoked cheddar, grape – Sugar Snap Peas – Roasted Red Pepper Hummus

 

Hope you picked up some new ideas.
I have more lunch box meals to share!

 

Stay tuned!

Do you have a lunch box meal you would like to share?

1leaveacomment Need Protein Ideas For School Lunches?

 

Your Friend and Coach,

holly signature 109 Need Protein Ideas For School Lunches?

 

 

Pomegranate Winter Salad Recipe

winter pom salad pic Pomegranate Winter Salad Recipe

Brighten up your favorite salads this winter with Pomegranate!

I absolutely love the visual presentation of this winter  salad recipe as the goat cheese resembles fallen snow, and is complimented by the crisp greens and ruby red pomegranate jewels – not to mention it is literally bursting with flavor!

Best Pumpkin Recipes for Fall

Our Favorite Pumpkin Recipes

Enjoy some of our favorite pumpkin recipes

 

Sweet & Satisfying Pumpkin Pie Smoothie Recipe

 

Pumpkin Pie is a holiday favorite but eating too much can hinder your holiday fat loss efforts.

Here’s a fun way to enjoy this delicious fall flavor and stay on track ~ make it into a smoothie!

 

Chocolate Protein Pancakes Recipe

chocolate protein pancakes Chocolate Protein Pancakes Recipe

It was the first week back to school and to help our mornings go more smoothly I did some bulk cooking. One of the easiest and most nutritious breakfast foods…protein pancakes. Especially delightful for the boys when they are chocolate ones!

Here is the recipe I used…

Cookie Craving Smoothie Recipe

cookie smoothie main Cookie Craving Smoothie Recipe

Crave Cookies?

Give this sweet smoothie a try and stay on track with your fat loss goals.

Sweet Beet & Berry Slimming Smoothie

sweet beet smoothie Sweet Beet & Berry Slimming Smoothie

Blend Beets & Berries for a Sweet & Slimming Smoothie

Testing this out at the time I made the video. I was intrigued by the idea of adding beets to a smoothie so I experimented with what I thought would be a tasty combination.

Lean Lion Smoothie Recipe

lean lion smoothie Lean Lion Smoothie Recipe

Alexander Approved Smoothie Recipe

Smoothies are a staple in the Rigsby household.

The hot days of summer has everyone turning to a refreshing smoothie for a quick snack or meal on the go. I tend to experiment and come up with new combinations for the boys to test out.

While Tyler is open to anything and has always been a good eater, Alexander is quite the opposite – a very picky eater. When I make smoothies he is all about the plain vanilla or chocolate.

This morning in preparation of the Summer Smoothie recipes that I will be posting this weekend, Alexander came into the kitchen and requested a smoothie.

Natural Vitamin Water

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Quench Your Thirst With Infused Waters

Add some flavor and zest to your daily water intake with infused waters!

These are the real deal when it comes to Vitamin Water for it’s all natural and YOU get to choose your ingredients. The perk is that in creating your infused water concoction, the jars and pitchers of water are beautiful and make fabulous center pieces as well!

My go to recipe has been sliced cucumber and mint leaves. I recently came across a recipe for cucumber, blueberries and lime ~ so Yummy! Also piqued my interest in expanding my infused water options.

Since my boys are water drinkers, they have enjoyed the added fun and unique flavors this summer – which is only expanding their palates – gotta love it!

Chocolate Raspberry Protein Pancakes

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Chocolate Raspberry Protein Pancakes

 

Protein pancakes are a delicious and healthy way to add variety, as they can be customized to use any berry or flavor combination imaginable (like crepes, pancakes can be savory).

While the recipe I typically use is posted below, the recipe for making protein pancakes is super flexible, giving you dozens of options.

Here are 4 tips to keep in mind when whipping up your favorite protein pancakes.