Tag Archives: Dairy-Free

The Kids’ Menu

Kids Menu

My kids don’t eat from the kids’ menu. Actually, they quit the kids’ menu a few years ago. Not that we frequent restaurants on a regular basis, but when we do, my kids are quick to let the server know that they will order from the adult menu, which in their opinion should be the only menu. My kids then privately launch into their usual contempt for the way kids are treated in restaurants. “Why is everything on the kids menu made with cheese and wheat or breaded?”

“Here, eat this food you’ve eaten a hundred times before…The children’s menu is always available, but that doesn’t mean it’s a good idea.” – Seth Godin

This link will take you to a great short piece written by Seth Godin at Seth’s Blog: The children’s menu. It makes us think about our habits, habits that have become automatic. And automatic meaning: done spontaneously, without conscious thought or intention. However, having said that, a lot of people will argue that that is precisely how they like their habits to be.

Daughter and I overheard: Parent saying to child, “Here’s your lunch.” Child protesting, “I don’t want to eat that.” Parent says more to himself, “I don’t know why we keep ordering Mac & Cheese for you, you never eat it.”

Most often tired and busy parents like to have predictable outcomes. As a result, they feed their kids food that they know they will eat so that they can check that meal off the list and carry on, without running late to the next activity. The problem being is that kids don’t develop a taste for real food or a healthy habit in understanding hunger and satiety. Most foods that are given to kids are loaded with sugars (often disguised with unusual names) and highly processed. The kids’ health begins to decline and body weight begins to rise and so the parent’s automatic reaction is that the kids need to exercise more. As a result the kids are then signed up for more activities, which leave even less time to practice eating healthy meals.

Habits don’t change automatically with age. We don’t just “grow out of it.” Most adults carry their bad habits from childhood.

Follow these 5 easy steps to practice eating healthy right now:

  1. Eliminate refined sugars from your diet (see the 50 alternative names, but not limited to, for sugar listed below). This includes cutting back on fruit. Do not eat copious amounts of fruit assuming it is a healthier choice. Fruit is nature’s candy. Eating copious amounts of anything is a habit.
  2. Eat a variety of foods. Try a 4-day rotation. Try not to eat wheat, dairy, meat or coffee/tea every single day. If you are not a vegetarian or vegan, try eating like one on i.e. Mondays. You will survive, I promise and you might even feel better for it.
  3. Prepare for hunger. Generally, we get hungry every 3-4 hours. Be prepared, otherwise we make unwise choices by grabbing what’s available as opposed to what’s healthful.
  4. Drink Water (the plastic-free variety). Make water your go to drink.
  5. Join the Plastic Free July personal challenge. By avoiding purchasing foods packaged in plastic you will cut back on your exposure to processed foods that have many grams of sugar added. Practice being in control of what you put into your body and what you end up putting in landfill. Plastic is a hormone disruptor and damages our health and pollutes our waterways. The same water we consume. Click this link to learn more about Plastic Free July.

Our habits matter.


List of some alternate names for sugar

  • Agave Nectar
  • Barley malt
  • Beet sugar
  • Brown sugar
  • Buttered syrup
  • Cane juice crystals
  • Cane sugar
  • Caramel
  • Corn syrup
  • Corn syrup solids
  • Confectioner’s sugar
  • Carob syrup
  • Castor sugar
  • Date sugar
  • Demerara sugar
  • Dextran
  • Dextrose
  • Diastatic malt
  • Diatase
  • Ethyl maltol
  • Fructose
  • Fruit juice
  • Fruit juice concentrate
  • Galactose
  • Glucose
  • Glucose solids
  • Golden sugar
  • Golden syrup
  • Grape sugar
  • High-fructose corn syrup
  • Honey
  • Icing sugar
  • Invert sugar
  • Lactose
  • Maltodextrin
  • Maltose
  • Malt syrup
  • Maple syrup
  • Molasses
  • Muscovado sugar
  • Panocha
  • Raw sugar
  • Refiner’s syrup
  • Rice syrup
  • Sorbitol
  • Sorghum syrup
  • Sucrose
  • Sugar
  • Treacle
  • Turbinado sugar
  • Yellow sugar

Savory Breakfast (or anytime) Waffles

Savory Breakfast Waffles

When I woke this morning, while I lay in bed completing my bed stretches another part of my brain was configuring my breakfast plan. Once I got down to the kitchen and opened the fridge to see what I could combine, my breakfast waffle experiment came together.

Since having a couple years of trial and error with pancake batter, I decided that I could muddle my way through a savory waffle. Here is what I did.

Prepare vegetables:

  • 1 small carrot peeled and cubed
  • 1 small yam / sweet potato peeled and cubed
    • Place carrot & sweet potato/yam into pot of water. Boil until soft. Set aside ½ Cup.
  • ¼ Cup fennel, chopped, pan-fried in olive oil, until soft. Set aside
  • ¼ Cup scallions (green onion) chopped. Set aside.
  • 2 TBSP frozen spinach OR handful fresh washed leaves. Set aside.

Purée all the above prepared vegetables in small food processor; only ½ Cup combined softened carrot & sweet potato. Add 2 – 4 TBSP (or more) liquid from boiled carrot/sweet potato pot to facilitate mixing. Set aside.

Dry Ingredients:  Combine dry ingredients in a medium sized mixing bowl.

  • 2 TBSP Organic Millet Flour
  • 2 TBSP Organic Quinoa Flour
  • 4 TBSP Organic Soy Flour
  • 4 TBSP Organic White Rice Flour (or brown rice flour)
  • 1-2 TBSP Nutritional Yeast
  • 1 scant TBSP Soy Protein Isolate
  • 1-½ tsp Baking Powder
  • ¼ tsp freshly ground Sea Salt

Wet Ingredients:  Combine wet ingredients in a medium sized mixing bowl.

  • 1 Large organic egg, beaten
  • 1-Cup Organic Homemade Soy Milk
  • 1 TBSP Olive Oil


  1. Pre-heat waffle iron. Wipe or spray a lightly with olive oil (not extra virgin).
  2. Prepare vegetable purée. Set aside.
  3. Combine dry ingredients. Set aside.
  4. Combine wet ingredients. Set aside.
  5. Pour wet ingredients into bowl with dry ingredients and incorporate well.
  6. Add vegetable purée and combine well.
  7. Add more soy milk if necessary. But better to keep the batter on the thicker side.
  8. Pour batter onto pre-heated waffle iron following appliance directions.

Savory Waffles on ironExtra waffles can be frozen (after cooling) and re-heat very nicely in the toaster.

I enjoyed mine with a spot of unsalted butter, which melted nicely on the hot waffles, and they tasted equally good without any butter.

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