When given the role as caregivers, it’s only natural to have the urge to bring treats to those who are being cared for. Rather than bringing a processed, high sugar treats, keep the health of those in mind. Bring a healthy option packed with nutrition that is not made with any refined ingredients. A balanced meal containing fruits, vegetables, protein and fiber will help manage any chronic diseases and keep up the energy levels and overall quality of life of those who are being cared for. Here are some healthy recipe options, pulled from the book, The Green Box League of Nutritious Justice that can be thrown into a caregiver’s “lunchbox,” and these treats appeal to all ages.
Berry Muffins, pg. 210
2 cups gluten free flour (all-purpose or amaranth)
2/3 c raw sugar or raw local honey
½ teaspoon baking powder, aluminum-free
½ teaspoon baking soda
¼ cup fresh or frozen blueberries and organic if possible
¼ cup sliced strawberries, fresh or frozen, and organic if possible
¼ cup raspberries, fresh or frozen, organic if possible
¾ cup full-fat buttermilk, organic if possible
3 tablespoons melted butter, organic (and from grass-fed cows if possible)
1 large egg, cage free, beaten
1. Preheat oven to 350 degrees
2. In large bowl, sift together all dry ingredients
3. In a separate bowl, mix the buttermilk, egg, melted butter, and fruit
4. With rubber spatula, gently fold the egg/fruit mixture into dry ingredients
5. Place paper muffin cups in tin, and evenly spoon mixture into tin
6. Bake 20-22 minutes or until golden brown
7. Remove from tin and cool on wire rack; serve
Turkey BLT Wrap, pg. 219
4 ounces turkey, oven-roasted or deli-sliced nitrate free/low-sodium
2 strips turkey bacon, nitrate-free or regular, cooked
3 ounces iceberg lettuce
3 slices medium tomato (organic, if possible)
2 ounces olive-oil based mayonnaise
An 8-inch gluten-free wrap
1. Lay wrap down; spread mayonnaise three quarters of the way across.
2. Place half lettuce down; put turkey on top, then put down turkey bacon, tomato, and remaining lettuce.
3. Fold in sides of wrap, then roll bottom up to top until compact and complete.
4. Cut in half; serve with pickle spear and choice of side.
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Dr. Kantor’s greatly anticipated new children’s book, The Green Box League of Nutritious Justice, is now available. Be sure to order this highly reviewed book, filled with healthy living tips for the whole family. A portion of the proceeds benefit the Children’s Miracle Network.