I am always looking for ways to add superfoods and boost the nutrition of the foods my kids eat. In a perfect world, they would only eat pure, clean, nutrient dense foods. But, we do not live in a perfect world, and they prefer packaged and processed foods void of nutrition. I am always looking for balance.
This nutrient dense cookie crumble is very tasty and gets protein, fiber, healthy fats, antioxidants, vitamins and minerals into my kids- without a battle.
What Makes This A Super Food?
Oats are high in fiber, protein, antioxidants, and phytochemicals. They provide manganese, molybdenum, phosphorus, copper, biotin, vitamin B1, magnesium, chromium, and zinc. The high fiber content is especially helpful in preventing cardiovascular disease. This is the brand I use.
Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids, especially alpha-linolenic acid (ALA). Walnuts are also rich in antioxidants, including manganese and copper. They are also a good source of molybdenum and the B vitamin biotin. Minerals found in walnuts include calcium, chromium, iron, magnesium, phosphorus, potassium, selenium, vanadium, and zinc. Walnuts contain antioxidant and anti-inflammatory compounds, including phenolic acids, tannins, and flavonoids. Walnuts are also high in vitamin E.
Buying nuts raw preserves their nutrients. I usually buy nuts in bulk at the grocery store, but I also enjoy the convenience of online shopping. I like this brand.
Pecans are potent sources of fiber, protein, and healthy fats that promote healthy weight. They are high in antioxidants, especially vitamin E, and phytochemicals, including ellagic acid, beta-carotene, lutein, and zeaxanthin which protect the body from free radical damage. Pecans are a good source of minerals, including manganese, copper, magnesium, zinc, phosphorus, iron, calcium, and selenium. I use this brand.
Coconut sugar provides more nutrition than refined cane sugar. It contains naturally occurring nutrients like magnesium, potassium, zinc, iron, B vitamins and amino acids. Coconut sugar has low glycemic index and contains inulin, a prebiotic fiber. I use this brand.
Processed, refined table salt has been demonized for years, and for good reason. But unrefined sea salt is an important addition to our diets. It contains 60 trace minerals that keep you hydrated. It provides electrolytes important for many bodily functions, and it contains properties that enhance digestive enzymes, making it the perfect compliment to any meal. I use this brand.
Entire books have been written on the benefits of coconut oil. Click here for one of my favorites.
One of coconut oil’s claim to fame is the type and amount of fat it contains. 50 percent of the fat content in coconut oil is a fat rarely found in nature called lauric acid. Lauric acid is abundantly present in breast milk and is responsible for the immune boosting benefits of breastfeeding. In addition to lauric acid, coconut oil contains capric acid, another powerful antimicrobial nutrient.
Coconut oil contains medium chain fatty acids that increase metabolism and can promote weight loss.
My favorite discovery on my health food journey was learning butter is actually good for you! Some of my favorite lessons came from Nourishing Traditions by Sally Fallon and Real Food What to Eat and Why by Nina Planck.
Butter contains the perfect balance of omega-3 and omega-6 fatty acids. It is also rich in short and medium chain fatty acids, including small amounts of lauric acid. It provides manganese, chromium, zinc, copper, iodine, antioxidants, beta-carotene, vitamin E, vitamin A, and selenium.
The trick to eating butter is to choose wisely. Organic grass fed butter has a very different nutrient profile than butter from conventionally raised cows who eat grain and corn. Conventionally raised cows are often given antibiotics because the grains make them sick and many are treated with growth hormones, all of which end up in milk and dairy products.
When butter comes from cows eating green grass, it contains high levels of conjugated linoleic acid (CLA), a compound that is protective against cancer. It also helps your body build muscle rather than store fat. The saying, “fat makes you fat” simply isn’t true!
My favorite brand of butter is Kerrygold. If you are looking to buy healthy butter in bulk online, this is a great option.
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