Kid-friendly snacks. Upgrading your kids lunch

Growing up, I was the pickiest kid  (or most particular) around. Things changed when my lack of size and development were creating an obstacle in achieving my dreams of playing professional sports. Thankfully for me, at an early age I was exposed to some health professionals that provided me with the right resources to come up with a game plan for growing healthy. Now, I get to spend my time teaching people to empower themselves through health.


It’s almost mind boggling just how a few simple changes can effect kids’ success in school! Here are some scary numbers: Just 15 minutes more of sleep can make the difference between an A student and a C student. Eating fast food regularly can drop a kid’s test scores by 17 points (also the difference between an A student and C student).

We all want kids to live a SuperLife and be successful in school, but research shows that kids’ ability to focus, retain information, remain behaved, and thrive academically all heavily depend on drinking water, eating nutritious food (aka “brain-boosting food”), and getting consistent sleep each night. So simple, but they have massive effects.

Kids need to understand the benefit in eating these essential foods and how it relates to them in an inspiring way. Flavor and palatability are both key factors, as is convenience. Bland vegetables on a plate are not appealing and most kids will always opt to pass and wait for a dessert or snack. A little bit of effort in making these foods taste good goes a long way. Lets focus on purpose driven ingredients that include flavor with benefits.


There are essential nutrients that we need as we develop. Kids need vegetables for vitamins for all body functions, fat for brain and hormone development, and protein for building blocks. Making these building blocks a priority will give you a base to build your meals around.


“We’re sending kids the message that their youth somehow protects them from the ill effects of poor nutrition — as though being young is a form of immunity. But it isn’t. Real damage is done to kid’s bodies when they eat and drink the wrong things.”


Top tips:

  • Don’t try too many changes too fast. Start by upgrading what is currently going on
  • Water and hydration is a must. Start the day with a full glass and make a habit of it.
  • Sneak vegetables like carrots and leafy greens into smoothies, sauces, guacamole’s, and soups
  • Use condiments to make vegetables taste better
  • Encourage kids that their idols eat vegetables and that’s the secret


Here are a few recipes that kids will love and not even know that they are eating vegetables:


THIN MINTS        thin mints

Gluten-Free, Dairy-Free, Soy-Free, Vegan, Vegetarian

1 1/2 – 2 Scoops of Chocolate Pea Protein3 Large Tablespoons of coconut oil (melted)

3-4 drops of Peppermint oil

2 Tablespoons of Chia Seeds


Melt 3 Tablespoons coconut oil and mix in Protein, Chia seeds, and peppermint oil. Stir together until in thick liquid consistency. Pour into cookies or flat layer on parchment paper or Silicone baking mat. texture should be similar to a pancake mix or slightly thinner. Add liquid coconut oil if mix becomes to thick.

Place in freezer for 5-10 minutes. Break up in desired shape and store in container.

Makes 4-6 Servings

Try adding in crunchy extras such as: Cacao nibs, pecan or other nut pieces



Apples and Almond butter are the perfect snack with antioxidants, fiber and protein & good fat from almond butter.




Gluten-Free, Dairy-Free, Soy-Free, Vegan, Vegetarian

Makes 1 Serving




(Note: Use all organic, fresh ingredients if possible)

1 cup fresh spinach (or 1/2 cup if using frozen)

1 cup unsweetened organic almond milk (or non-dairy milk of choice)

1 cup fresh or frozen blueberries

1/2 medium frozen banana (can freeze 1/2 portion in slices ahead of time)

1 Tbsp ground flaxseed

2 tbsp almond butter or nut/seed butter of choice


1 tbsp finely ground coconut flakes (optional)

1/4 tsp ground cinnamon


Pour milk into the blender first (this keeps things from sticking), then add in spinach, blueberries, banana, nut butter, and flaxseed. Can add 2-3 ice cubes for a colder “smoothie.” Blend until smooth. Pour into your kids favorite mug, glass, or to-go cup!

Extra: You can add a scoop of a healthy protein supplement for more consistency and added protein



Gluten-Free, Dairy-Free, Soy-Free, Vegan, Vegetarian

Same recipe for both

Servings: 3-4 pancakes or 6 muffins

1 Scoop Pea or Plant Based protein

¼ Cup Coconut flour

3 Eggs

¼ Cup Coconut or Almond milk

1 Banana

1 Tsp Cinnamon


Combine ingredients in small blender or mixing bowl.

Pancakes: Pour over oiled and heated skillet at medium heat – Cook for 1-2 mins on each side.

Muffins: Preheat oven to 375 and put non stick oil in trays. Layer with mix and bake for 12-15 mins

Toppings: Sugar-free syrup, almond butter, or protein frosting


Protein Frosting:

2 Tbsp Flavored protein powder

1 Tbsp nut butter

¼ Cup Coconut or almond milk

½ banana

Blend ingredients together like a thick smoothie and top muffins or pancake.


Cauliflower Fried “Rice”

Gluten-Free, Dairy-Free, Soy-Free, Vegan, Vegetarian

This is a great dish that fools most into thinking that they are eating fried rice. Rice is a great opportunity to sneak in some leafy greens like spinach.

Serves 4 to 6

1 medium head cauliflower

2 large eggs (optional)

1 tablespoon minced ginger

3 cloves garlic, minced

1/4 cup cashews, almonds, or other nut

2 to 3 tablespoons soy sauce alternative (I like coconut aminos)


Cut the cauliflower into florets, discarding the tough inner core. Working in batches, pulse the cauliflower in a food processor until it breaks down into rice-sized pieces. You should have 5 to 6 cups of cauliflower “rice.” Cooking makes the cauliflower more tender and rice-like. Warm a tablespoon of olive oil or butter in a large skillet over medium heat. Stir in the couscous and sprinkle with a little salt. Cover the skillet and cook for 5 to 8 minutes, until the couscous is as tender as you like. Use or serve immediately, or refrigerate the couscous for up to a week.


Leave a comment

Your email address will not be published. Required fields are marked *