Cooking, mealtimes, healthy food and everything that happens in the kitchen is a big part of my program, it’s basically the reason my program was created. My goal is to give the little ones a healthy and happy beginning to their life. I would say that some of the kids that joined my daycare when they were about 4-6 months up until now ( 2 years old ) have never had a single cold, case of pink eye, ear infection etc… just to name a few. Food really plays a huge part in the health and well-being of our children.

A daycare, where a child spends nine hours a day and five days a week, should be, as much as possible, like a home away from home in most respects. If your child attends a daycare for the first three years of their life being fed junk and highly processed foods — then they are Definitely set for a “not so healthy” start.

I don’t know about you but, as a mother and childcare provider, the state of our kids’ health greatly concerns me.

7 TIPS ON FEEDING TODDLERS – FROM A HOLISTIC NUTRITIONIST

1. Serve a variety of food and texture: Never assume that they hate something if they don’t get to try it. Some of the kids would not taste something on Monday and then scream they love it on Friday.
2. Offer the same food in multiple ways: For example, my kiddos love grilled cauliflower with coconut oil, seasoned with black pepper, turmeric and sea salt. They probably wouldn’t eat it if not for the yellow color. Kids generally seem to love eating the rainbow.
3. Figure out their favorite foods: Toddlers go through phases where they like certain foods and dislike others. My own toddler, for example, loves sweet potatoes, but I try to throw in some other veggies to roast in the oven along with the sweet potatoes. Over time, she progressed from just looking at them, to touching them, and finally tasting them.
4. Lead by example: One of the first things I like to tell parents when they tour my program is, we sit with your kids and we eat as a family. I tried creating a special menu for the kids and found out that this is not something that aligns with my belief that daycare should, in many ways, be a “home away from home”. I do meal plan, but basically I cook one big meal for everyone. The ingredients that go in my cooking are those I believe to be healthy and needed for everyone, so this is just the way I will be doing it. One more trick, take a taste yourself and tell them how delicious it is  and have them take taste.
5. Make their plates look inviting and delicious: My husband always makes fun of me, saying I am a perfectionist and that the kiddos will make a mess with the food anyway, but I really love for things to look perfect on the table before I set them down. From the color of the plates, to their cups, to the serving board etc…I like things to look perfect because, personally, I enjoy food much more if the presentation is attractive. 
6. Don’t miss an opportunity to sneak something they think they don’t like into something they love: Homemade muffins, for example, are one of our favorite snacks here in my daycare (both savory and sweet). I don’t know of many things that can’t be incorporated (disguised) in muffins. hahaha. I sneak all sorts of micronutrients, booster foods, veggies etc… in our muffins, and it all goes down to their little tummies without any problem. All our baked goods are, of course, sugar-free and most of the time gluten-free.Checkout this recipe. 
7. Invite them to cook with you: I start inviting kids into the kitchen as soon as they start walking. Some of the kids started cooking with me as early as 12 months of age and now, at almost 3 years old, they are like pros. If you are local, and would like to check out our cooking classes, please click here.

These tips have worked for my own children and the ones that attend my program. I can proudly say that they eat almost every vegetable, every meat including organ meats, all dairy including homemade plain kefir, etc…

If you have any tips you would like to share with me, please do not hesitate to put them in a comment.

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Organ meats, including liver, are considered one of nature’s most powerful superfoods. I grew up eating lots of liver. Organ meats were the cheapest considering the high prices of meat in my country of origin, Algeria. I now thank my mother who introduced this super-food  to me and my siblings without knowing that she is actually feeding us one of the most nutrient-dense food. Packed with vitamin A, iron, B vitamins (especially B12) and much more makes it a great super food for fertility, pregnancy and a wonderful first food for babies first food.

The recipe I am sharing with you today is an inspiration from all the ” foie gras ” I had when I lived in Europe. My favorite was duck foie gras, but I could not find duck liver locally.

Easy Foie Gras Recipe

Ingredients

• 2 pounds chicken liver
• 1 medium size diced onion
• 2 tbs ghee ( I use this brand )
• 2 tbs coconut aminos ( I use this brand )
• Sea salt and pepper
• Melted organic butter

Instructions

1. In Pan put the ghee to heat and add the liver salt and pepper
2. Stir and cook for 10 minutes on high heat
3. Take the liver out and set apart
4. Add the onion to the heated oil and cook until golden
5. Put the liver back in the pan and add the coconut aminos
6. Cook for another 5 minutes while steering
7. Set a side to cool a little bit and then put the mixture high in a food processor until you get the texture you like. Personally I like it like paste to spread on sourdough bread or veggies.
8. Put the paste in these secure and air free jars add the melted butter on top, secure close it and keep it in the fridge.

Note: Fresh foie gras has a refrigerator life of 3 weeks. Frozen foie gras can last up to one year.

If you have any other recipes that you like please feel free to share it in a comment. This is a very easy recipe for a busy mom and daycare owner.

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Easy Pizza Muffin Recipe

This is my first attempt to make salted muffins ( pizza muffins)  and it was a big hit in my family. If you are like me struggling getting some veggies into your toddlers diet this pizza muffin recipe will do the trick. The good thing about it is, you can customize it the way you want. You can use different vegetables, all sorts of meats, poultry and  fish. Basically any leftovers from your fridge can go in it. The recipe I am sharing with you today is made with Tuna and vegetables. And trust me, it’s the best! I also suggest that you limit Gluten so any gluten free flours would work perfectly.

Pizza Muffin Recipe ingredients

Ingredients:

• 4 eggs
• 2 cups organic unbleached flour ( I use this Brand ). I try to limit gluten in my family so this recipe will also be great with any GF flours like coconut, cassava ….etc.
• 1/2 cup avocado oil
• 1/2 cup organic full fat milk
• 1 Tuna can ( I use this brand )
• 1/2 tsp curry ( I use this brand )
• 1/4 tsp Turmeric ( I use this brand)
• 1 tsp herbs de Provence ( I use this brand )
• 1 cup organic  cheddar cheese
• 1/2 tsp sea salt ( I use this brand )
• 1 cup baby spinach
• 1/2 cup corn
• Diced tomatoes for decoration
• Few  black olives for decoration
• 1 tsp baking powder ( I use this brand )

Preparation:

• Preheat the oven to 300 degree
• In a large bowl mix the eggs, the oil, the milk
• Add the spices and salt
• Add tuna, corn, cheese and  spinach
• Mix everything together
• Add the flour and baking powder. If the mix is dry, please feel free to add some more milk. Sometimes the flour can absorb more liquids, depending on the brand you are using.
• Poor into muffin cups and decorate with tomatoes and olives.
• Cook for about 20 minutes

Bon Appetit!!!

It would mean a lot to me if you can PIN this picture and spread the love.

If you are local, please checkout out our kids cooking page here. 

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Mediterranean Style Roasted Leg Of Lamb

This is one of the best dishes I make after Eid al- Adha holiday. Everyone in my family just waits for the roasted leg of lamb. In my religion “Islam” during  Eid al-Adha, families that can afford it sacrifice an animal such as a sheep, goat, camel, or cow, and then divide the meat among themselves, the poor, friends and neighbors. Here in the US, we do the sheep every year and gather with friends and family to celebrate. If you are curious to read more about this specific holiday click here. 

This delicious  Mediterranean style roasted leg of lamb recipe lasts for few days in the fridge as it is usually more than four pounds of meat. I usually use the leftovers on salads, in fritatas and add it to soups. And be sure to save the bones for your bone broth recipe.

The Ingredients ans spices in this recipe makes it very flavorful. I usually marinate it one day before and leave it in the fridge and then cook it the next day. If time is an issue it cooks beautifully without marinating it.

Mediterranean Style Roasted Leg Of Lamb Recipe 

Ingredients

• 1 lamb leg with bone ( use grass-fed meat when possible )
• 1/2 medium diced yellow onion
• 5 garlic clove cut in half
• 1 tsp dried thyme ( buy it here )
• 1 tsp dried rosemary ( buy it here )
• 1/2 tsp dried parsley ( buy it here )
• 1/2 tsp cumin ( buy it here )
• 1/2 tsp paprika ( buy it here )
• 1/2 tsp curcuma ( buy it here )
• 1/2 tsp curry ( buys it here )
• 1/2 tbsp fresh grated ginger
• Few drops Stevia extract ( optional )
• 2 tbsp ghee ( buy it here )
• 1 tbsp olive oil ( I buy pure extra virgin here ) 

Instructions 

1. Mix all the ingredients and massage the leg of lamb for about 2 minutes until you get to all the surfaces.
2. Let it sit in the fridge for about two hours to marinate ( optional )
3. Roll in parchment paper and put in a baking dish with a lid or cover with aliminuim
4. Bake for an hour at 400 F
5. Remove the covers and broil on both side for 5 minutes.

Bon Appetit!!

Let me know how you like it by commenting bellow. And Please share on your favorite social media.

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Keto Green Smoothie Recipe

Whether you are on a ketogenic diet or not this keto green smoothie recipe is a perfect start to your day.  The ketogenic diet forces the body into burn fats instead of carbohydrates therefore it’s proven to help with weight-loss. You basically eat a diet that contains high amounts of fat, moderate amounts of protein, and low levels of carbohydrates. I use to think that the keto diet is so scary and I can’t do it because I love fruits, but the high fat and proteins makes it that you don’t crave carbs.  Click here to learn more about how you can kick the weight with Keto.

Some benefits of a Ketogenic Diet include:

• Weight loss
• Reduce Risk of Heart Disease
• Fight Brain Disease
• Help Protect Against Cancer
• Reduce Risk for Type 2 Diabetes
• Live longer

What’s the best keto ratio?

“Best” depends on your goals. A typical keto ratio has 70% of calories from fat, 25%  of calories from protein and 5% of calories from fiber-rich carbs.

Keto Green Smoothie Recipe

Ingredients

• 1 cup answeetned almond milk ( I either my own recipe coming up soon or buy the raw version at the store with no added ingredients)
• 1  avocado
• 1/2 spinach
• 1 tbsp unsweened vanilla extract ( buy it here )
• 1 tbsp MCT oil powder ( buy it here )
• 5-8 drops liquid Stevia extract ( buy it here )
• 1 tbsp naked protein powder ( buy it here )
• few ice cubes

Instruction

1. Place everything in a blender
2. Add ice
3. Pour in a glass and enjoy

Note: My kids love when i make this smoothie into pupcicles. It’s a game saver for a healthy afternoon snack. I use these molds and it makes it even much more fun.

Click here  to checkout my keto no bake energy bites for more treats ideas.

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Preparation: 10 min Cooking 20 min

I made this cassava banana muffins recipe to explore some more gluten and nuts free options and it was a big hit. My kids and everyone else in the family loved it. I even shared it at my school for one of my healthy recipes food demo and everyone loved there too. The gluten free baked goodies you see at the grocery store shelves are not necessary healthy. The list of ingredients are so big and usually filled with sugars, artificial colors and flavors.

What is Cassava Flour? It’s a type of gluten-free, wheat flour alternative that’s made by grating and drying the fibrous cassava root (yuca). It thought to have originated from the South-American forests. It’s sweet, and chewy underground tuber is one of the traditional edible root vegetables. Indigenous people of many parts of Africa, Asia, and South American continents used it as a staple food source for centuries

Benefits of Cassava Flour

• Can Be Used in Place of Wheat Flour
• Non-Allergenic (Gluten-Free, Grain-Free and Nut-Free)
• Low In Calories, Fat and Sugar
• Helps with weight-loss
• Good For Your Digestive System
• Inexpensive, Sustainable and Easy to Grow

Other Benefits according to StyleCraze:18

• Cassava made into a simple paste with water and used as a peel or scrub smoothes, brightens and hydrates your skin.
• As a mask, wash your face first with warm water, smooth on a paste using water and honey, dry completely and rinse well with cold water.
• Cassava roots and leaves can be made into a paste to nourish and soften your hair and remedy hair loss. Twice a week, apply coconut or olive oil, then cassava paste, wait one hour and rinse.
• Traditionally, the roots and leaves were used to boost immunity, energy and brain function, heal wounds, de-worm, soothe headaches and fevers, aid digestion and rheumatoid conditions, lower blood pressure and balance stress levels. ( Get it here )

Instructions

• 1 cup cassava flour ( get it here )
• 2 tbsp arrowroot Powder ( get it here )
• 4 eggs
• 2 bananas ( 1 extra for decoration )
• 1/2 cup melted butter
• 1/2 tsp baking soda ( get it here )
• 1/4 cup dark chocolate chips  ( get it here *these are stevia sweetened )
• 4 tbsp maple syrup ( get it here )

*Please chose organic when possible. The clickable links I provide in all my recipes are organic high grade quality foods.

Directions

1. In a bowl mix all the liquid ingredients
2. Add the dry ingredients and mix throughly
3. Put in baking cups
4. Decorate with fried bananas
5. Bake for 20 minutes

Decoration: 

• Cut one banana
• In a pan put 1 tbsp coconut oil and 1 tbsp maple syrup
• Cook on both sides for 1 minute

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A nice massage is one of the best non- invacive drug free therapies you can gift to your body. I try to get one whenever I have some free time treating myself to something relaxing and fun. I made this recipe  “2 ingredients DIY massage oil” and took it with me to my regular thai massage and asked the therapist to put it on me instead of the plain coconut oil they use there.  I came out very relaxed and smell amazing. This DIY 100% toxic ingredients free recipe is very affordable. Making your own beauty and personal care products can save you money and improve your overall health.

Benefits of the two ingredients used in this recipe

Organic almond oil: Enriched with vitamins E, A, and B, this miraculous oil seals the moisture in the skin and also improves absorption, thus ensuring the pores aren’t blocked.

Lavender essential oil: Lavender is beloved for its soothing, floral aroma and is one of the gentlest and most popular essential oils available. Soothing for skin and emotions alike, it is infinitely versatile. ( Buy high grade therapeutic lavender here )

Benefits of massage therapy

• Increased joint flexibility
• Help recover from strenuous workouts
• Pain relief from migraines
• Reduce post-operative adhesions and edema, as well as reduced scar tissue
• Increased circulation
• Stimulation of the lymph system, the body’s natural defense against toxic invaders
• Release of endorphins, the body’s natural painkiller
• Improved range of motion and decreased discomfort associated with lower back pain
• Relaxation of injured and overused muscles

2 Ingredients DIY Massage Oil Recipe

Ingredients

6 oz organic unrefined almond oil ( buy it here )

15 drops lavender essential oil ( buy it here )

Instruction

Combine two two ingredient in a glass bottle and store in a dark place. To preserve longevity use this dark amber bottle.

Note: Use caution on children, always heavily diluted, and halt if there are any skin reactions. The feet are a good place to start to gauge sensitivity.

Want to learn more about oils?

Learn more here

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*PREP TIME: 1O MINS *TOTAL TIME: 20 MINS

I made this salad for my Holistic nutrition school presentation and thought I would share it with you. I admit that I am not a kale lover even-though I know it’s one of the best nutrient dense food I could give my body. After playing with some recipes I finally got to enjoy it and now I make this asian chopped kale salad recipe all the time. It can be made with whatever greens you have in the fridge. I love the idea of adding fruits in salads for some more sweet taste and flavor.

Asian Chopped Kale Salad Recipe

Ingredients

•  1 pound kale
• 1/2 cup sliced honeydew melon
• 1 tbsp sliced almond ( find it here )
• 1 tbsp pumpkin seeds ( find it here )
• 1 tbsp sesame seeds ( find it here )
• Edible flowers ( optional )
• Sea salt for seasoning

Dressing ingredients

• 1 tbsp peanut butter ( can substitute with almond butter if preferred )
• 5 tbsp coconut aminos teriyaki sauce ( find it here )
• 1 tbsp apple cider vinegar

Directions

1. Steam the kale for 10 minutes, drain and then chop
2. Place in a salad dish
3. Add add all the nuts and seeds
4. Add sliced melon
5. Top with  peanut dressing
6. Decorate with edible flower

Health benefits of the main ingredients in this recipe

Kale: A brassica vegetable, closely related to collards. It’s has anti-cancer and anti-inflammatory properties. it’s alkalizing and supports healthy liver function and high in nutrient value. It’s high in vitamin C, vitamin K, calcium and magnesium.

Almonds: Almonds are an incredibly popular tree nut. They are high in fat and highly nutritious, they are a good source of fiber, protein, manganese, magnesium. They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.

Pumpkin seeds: Pumpkin seeds, also called pepitas, boost your intake of several essential nutrients. Use raw pumpkin seeds in soups, salads or sandwiches to add texture and flavor. It’s high in vitamin A , has cancer fighting properties and good for type 2 diabetes.

Sesame seeds: Sesame seeds provide a number of vital minerals, including copper, manganese, magnesium, calcium and iron, according to The World’s Healthiest Foods. These minerals lead to improved health in all areas, from bone density to heart health to cholesterol levels.

Honeydew melon: makes a refreshing treat on a hot summer day, but it’s also a low-calorie and healthy choice any time you need to feed a craving for sweets. Whether enjoyed fresh or added to a fruit salad, honeydew delivers iron, B vitamins and essential nutrients.

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Keto No Bake Energy Bites

If you are on a Ketogenic diet and trying to find some ideas to treat yourself to something delicious and fulfilling I recommend that you give these easy keto no bake energy bites a shot. It’s sugar free and the taste of the orange blossom water in it will make you want to eat more and more, so be aware of that. It’s also full of good fat and fiber which makes it a wonderful dessert for you to have after a meal or as a snack.

What is Ketogenic and why it’s worth the give it a shot? 

So a ketogenic diet is quite simply any diet that forces the body into a process called ketosis, whereby fats are burned instead of carbohydrates for use as energy. A proper ketogenic diet calls for the dieter to consume high amounts of fat, adequate amounts of protein, and very low amounts of carbohydrates. Our bodies are used to turning carbohydrates into glucose to send all over the body as energy. When we enter ketosis by sufficiently limiting our carbohydrate intake, our livers start breaking down fat cells into fatty acids and ketones, to be used as energy.

Like any other diets you can always treat yourself to somethimg delicious that can still meet the guidelines. These keto no bake energy bites are amazingly delicious and fulfilling that you forget you are on a diet.

Keto No Bake Energy Bites Recipe

Ingredients

• 1 cup almond flour ( order here )
• 1/2 cup chia seeds ( order here )
• 1/2 cup sesame seeds ( order here )
• 1/2 cup flax meal ( order here )
• 1/2 cup coconut oil ( order here )
• 5 tablespoons orange blossom water ( order here )
• 1 teaspoon gluten free vanilla ( order here )
• Few stevia drops a sweetener ( optional )
• Stevia sweetened dark chocolate for decoration ( order here )

Instructions

Mix all the ingredients in a bowl. Roll into balls and place on a plate. Let the balls sit in the refrigerator for 1 hours before eating. Keeps for a week or longer in the freezer.

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Homemade Mediterranean Pizza Sauce Recipe

If you love playing with your own ingredients and flavors when making pizza, then this homemade Mediterranean pizza sauce recipe is for you.

I had a friend from Algeria over for dinner few weeks ago and she volunteered to teach me how to make my own homemade mediterranean pizza sauce recipe. I usually use this paleo brand, but who wouldn’t want to eat a homemade mediterranean pizza made from scratch? I am only going to share her delicious and easy pizza sauce recipe today.

Why you should make your own pizza?

Cooking your pizza yourself allows you to control the ingredients and make it healthier. Store bought pizza sauce is loaded with sodium, sugar, gluten, preservatives and other unhealthy ingredients, this without taking in consideration what goes in the dough. Not all pizzas are created equal, so making it at home will be the best thing. After few trials with the kids. I can tell you that it’s one of the most easy seasonal meals to make when you are running out of ideas. And the best thing about it, is you can top it with whatever you want and it stays delicious. You are only limited to your imagination when deciding what to put on your pizza. In Addition to healthy benefits, making it at home is so cheap. The actual price of putting together a quality pizza at home is much cheaper than buying pizza at a pizzeria. No more adding 2$ for each topping. You can put as many as you want.

Homemade Mediterranean Pizza Sauce Recipe

Ingredients

• 4 tomatoes
• 1 red or green bell pepper
• 1 teaspoon dried oregano ( buy it here )
• 2 tablespoons olive oil ( buy it here )
• Sea salt and black pepper for seasoning

Directions

1. Cut the tomatoes into four pieces
2. Put all the ingredients in a pan
3. Cook on medium heat for 30 minutes
4. Puree everything in the blander. I use this one.

If you have any easy pizza recipe you would like to share please do so in a comment.

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