I'm super pleased that so many of you liked my last post on healthy school lunches. I love hearing that this article put you at ease and made you feel like you could totally rock a nutritious school lunch. One of the questions that kept coming up in the feedback though was:
HOW DO I GET THE HEALTHY FATS IN?
That's really the hardest nutrient category. Protein, carbs and antioxidants are pretty easy because you can generally find something your child likes to eat in those categories. For example, ham slices, multigrain bread, blueberries, cherry tomatoes and carrots. And fibre will also be found in the carbs and antioxidant foods.
But what about the healthy fats?
Here are some sources of healthy fats and how you can apply them:
Cooked SalmonMix salmon with mayo and stick in sushi rolls or sandwiches.
AvocadoInclude in sandwiches, wraps, sushi rolls.
Whole eggsEgg sandwich, or boiled eggs.
Raw pumpkin, sesame, chia SeedsBuy or make seed butter (instead of peanut or almond butter which many schools don’t allow). Sprinkle into sandwiches for a bit of crunch. Or just include a serving on its own as a snack.
Coconut oil, butter, flax oil, extra virgin olive oilI use olive oil to spread on bread to keep it soft as an alternative to butter sometimes. (Think Spanish tapas!)
And if you don't manage to get any healthy fats in to lunch, here's a great recipe that will give your kids a very healthy dose as soon as they come home from school.
My girls really love this - including my youngest who supposedly hates avocado.
- 2 ripe avocados
- 150 ml coconut milk
- 1/3 cup raw cacao
- 3 medjool dates (if you can soak them for a few hrs but no biggie if you don't)
- 2 tbsp maple syrup / honey
- 1 tspn vanilla extract
- 1 tbsp Great Lakes collagen powder (optional but good for a bit of protein)
- 1 tbsp chia seeds (optional as well. If your child won't eat the pudding because of the "dark spots" in it, you can always finely grind the chia seeds a blender like the Vitamix or a coffee grinder)
Put all ingredients into a high speed blender and whiz until thoroughly mixed.
If you don't have coconut milk in the pantry - I've also made it without. Still delicious! You just need sub with almond milk or some kind of liquid to get the blender going.
Put into an air-tight container and refrigerate. Keeps for about 3-4 days -- but it won't last that long.
I'll be including this recipe and more in THRIVE'S ZERO SICK DAYS SURVIVAL GUIDE, so please sign up for my children's nutrition workshop on SEPTEMBER 6th.
But that's not all attendees get:
- A FOODCRAFT GOODIE BAG with a discount code for their carefully curated online shop full of nutritious deliciousness.
- YUMBOXES at a 5% discount. These lunchboxes make is SO EASY for you to organize your food and make sure you are ticking all the nutrient boxes.
- 20% off professional grade PROBIOTICS and FISH OILS from REDWOOD. This is an amazing offer that should not be missed.
- Great prices on the AROMIS line of essential oils. And I'm going to take you through which ones I love for alleviating cold/cough symptoms and how to use them on your kids.
Click here for the details. The 6pm workshop is almost full so please sign up now.
Cristina Tahoces is a holistic nutritionist and owner of Thrive Nutrition Practice. Please join her Facebook group “Thrive Nutrition Practice” for daily articles, recipes, promotions on professional grade supplements and upcoming workshops.
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