Here are the pop molds we use. I love these because they come with a lid and you can save an unfinished pop instead of letting it go to waste.

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“When you know better, you do better.”

Chia Seeds

Chia is an edible gluten/grain free seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. Chia seeds are high in fiber and a great source of protein. One ounce of chia seeds is equal to 10.7 g of fiber, and contributes significantly towards your fiber intake for the day. Chia seeds are also a rich source of linolenic acid, that may aid in cholesterol reduction. One tablespoon of these seeds has more calcium than a glass of milk, more Omega-3s than Salmon, and more antioxidants than blueberries. They also contain mucin, strontium, 30% protein, Vitamins A, B, E, and D, and minerals including calcium, phosphorus, potassium, sulphur, iron, iodine, copper, zinc, sodium, magnesium, manganese, niacin, thiamine, silicon, and anti-oxidants.

The essential fatty acids, antioxidants and dietary fiber in chia seeds have shown promise in reducing systolic blood pressure and preventing the onset of high cholesterol, effects that may improve your overall cardiovascular health. (Source) Another potential benefit of consuming chia is the seeds’ positive effect on your bones. Chia seed contains calcium, an essential mineral that makes up an integral part of bone tissue. (Source)

See here to see how chia seeds compare to other foods, such as salmon and milk.

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Spinach Banana-Berry Smoothie

Prep Time: 5 minutes

Number of servings: 2

See Detailed Nutrition Info on

WholeFoodRealFood.com

Ingredients

• 1 cup spinach
• 10 frozen strawberries
• 1/2 cup frozen blueberries
• 1 cup almond or coconut milk
• 1 tsp honey
• 1 banana
• 1 tbsp chia seeds

Instructions

1. Combine all ingredients into blender.
2. Blend until smooth.
3. Enjoy!

Notes:

Use organic produce if possible.

Spinach Banana-Berry Smoothie

•  1 cup spinach
• 10 frozen strawberries
• 1/2 cup frozen blueberries
• 1 cup almond or coconut milk
• 1 tsp honey
• 1 banana
• 1 tbsp chia seeds

1. Combine all ingredients into blender.
2. Blend until smooth.
3. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

If I have leftovers I freeze them in our smoothie pop molds and the kids have them for snacks. My 4-year-old especially loves the pops, she eats every last drop! You can use any ice pop mold if you are going to use them as pops.  If you want to use them as a smoothie at a later date you can use the Norpro 431 4-Piece Silicone Ice Pop Maker Set.  Just freeze the smoothie in these molds and take them out to thaw an hour or so before eating.

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Blueberry Spinach Smoothie

Prep Time: 5 minutes

Cook Time: 1 minute

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food. www.facebook.com/wholefoodrealfood

Ingredients

• 2 cups frozen blueberries (preferably organic)
• 2 oranges
• 1 banana
• 2 tsp chia seeds
• 2 cups loosely packed spinach (preferably organic)
• 1/2 cup water

Instructions

1. Combine all ingredients in blender.
2. Blend until smooth.
3. Enjoy!

Notes:

If using fresh blueberries, add one cup of ice.

Blueberry Spinach Smoothie

2 cups frozen blueberries (preferably organic)
2 oranges
1 banana
2 tsp chia seeds
2 cups loosely packed spinach (preferably organic)
1/2 cup water

1. Combine all ingredients in blender.

2. Blend until smooth.
3. Enjoy!

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Eat Better. Feel Better.

Here is a breakdown of the smoothie and why it is good for you:

Bananas: Fight infections, reduce stroke risk, curb sugar cravings, boots circulations, fight obesity, prevent ulcers, ease heartburn, enhance absorption of nutrients, anti-inflammatory, reduce blood pressure, ease nicotine withdrawal, lessen diabetes risk and helps to fight depression and anxiety.  Don’t throw away your ripened bananas, use them in a smoothie. As a banana ripens its levels of antioxidants increases. These antioxidants in ripe bananas protect your body against cancer and heart diseases.

Almond Milk: More nutrients than other dairy milk alternatives, promotes heart health and normal blood pressure, helps lower blood sugar levels, contains 50% of the RDA of Vitamin E, low calorie, zero cholesterol, naturally rich in minerals such as magnesium, iron, copper, calcium, zinc, maganese, potassium, selenium and lactose, contributes to eye, skin and bone health, no hormones or antibiotics, you can make it yourself at home, good source of omega fatty acids, no refrigeration needed for storage, great addition to smoothies, free of animal byproducts and protects against free radicals. Try this recipe with homemade almond milk!

If you don’t have time to make it on your own, it is good to remember that while most store-bought almond milk contains carrageenan, Silk Unsweetened Almond milk does not. If you choose to buy your Almond Milk, Silk brand is a good choice.

Almond Butter: The number one health benefit of almond butter is that it is good for the heart. It is rich in monounsaturated fats, which are the type of fats that reduce levels of cholesterol and decrease the risk of heart ailments. Almond butter can help control levels of blood sugar in your body by reducing the sudden increase in blood sugar and insulin which usually happens after you eat a carbohydrate-packed meal. This butter is full of antioxidants, such as vitamin E and flavonoids which help protect cells from oxidative stress and reduces the risk of heart disease and other ailments associated with it.

There is a common misconception about nuts and weight gain. Since nuts, such as almonds, are high in calories, many people who are on a weight loss program tend to avoid eating them. However, almonds are high in protein, fiber, and monounsaturated fats. People who eat nuts are less likely to become overweight than those who avoid them.

Honey: Helps to prevent cancer and heart disease, reduces ulcers and other gastrointestinal disorders, anti-bacterial, anti-fungal and anti-fungal (“All honey is antibacterial, because the bees add an enzyme that makes hydrogen peroxide,” said Peter Molan, director of the Honey Research Unit at the University of Waikato in New Zealand). Even though honey contains simple sugars, it is NOT the same as white sugar or artificial sweeteners. Its exact combination of fructose and glucose actually helps the body regulate blood sugar levels.

When purchasing your honey, raw unprocessed honey is a good choice. 75% of all honey sold in stores contains no honey at all. A comprehensive investigation conducted by Food Safety News (FSN) has found that the vast majority of so-called honey products sold at grocery stores do not contain any pollen, which means they are not real honey. “Raw honey is thought to have many medicinal properties,” says Kathy Egan, dietitian at College of the Holy Cross in Worcester, Mass.  ”Stomach ailments, anemia and allergies are just a few of the conditions that may be improved by consumption of unprocessed honey.”

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Banana Almond Smoothie

Prep Time: 5 minutes

Total Time: 5 minutes

Number of servings: 1

See Detailed Nutrition Info on

Blend until smooth. The protein powder can be gritty if you do not blend it long enough.

Ingredients

• 1 banana
• 3/4 cup almond milk
• 1 tbsp almond butter
• 1 tbsp raw honey
• 1 tbsp chia seeds
• 1/2 cup ice
• 1 scoop of Garden of Life Raw Organic Protein (optional)

Instructions

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Enjoy!

Notes:

Purchase all organic ingredients if possible.

1 banana
3/4 cup almond milk
1 tbsp almond butter
1 tbsp raw honey
1 tbsp chia seeds
1/2 cup ice
1 scoop of Garden of Life Raw Organic Protein (optional)

Combine all ingredients in a blender.
Blend until smooth.
Enjoy!

~ Eat Better. Feel Better.

I found our slush recipe on the Navitas Naturals website — they call the drink a smoothie, but we like to call it a slush so the kids feel like they are having a treat.  I love this company because their products are non-gmo (for a comprehensive list of gmo verified products you can visit: http://www.nongmoproject.org) and most of their products are certified Kosher through Earth Kosher: http://www.earthkosher.com.  Their products do not contain sulfites and their entire line is gluten and wheat free.

For this slush, we used Navitas Naturals Pomegranate Powder, Navitas Naturals Coconut Water Powder, Nutiva Organic Chia Seeds, fresh organic raspberries, ice and filtered water. I knew it was a success when I gave it to my 3-year-old and she said “you made the best slushy, mommy.”  It was also a success because it was pink!  It has such incredible flavor, much more flavor than my son’s blue slushy, which had zero nutritional value, and worse, was filled with chemicals that could be detrimental to his health.

If you have leftovers when you make this slush you can freeze them in the Norpro 431 4-Piece Silicone Ice Pop Maker Set.  These will make healthy, hydrating pops with no artificial anything!

Here is the ingredient breakdown for this slushy and why it is so good for you:

Pomegranate: lowers risk of heart disease; lowers risk of cancer (especially breast and prostate); reduces cholesterol; fights cell damage; antiviral; anti-fungal; antibacterial; full of antioxidants — these are compounds and enzymes known for keeping low-density lipoprotein (LDL) or “bad” cholesterol from oxidizing and causing hardening of the arteries.
Coconut Water: can help you lose fat (helps you feel full, decreaseing  your cravings for excessive food); can help prevent diabetes (coconut water is very low in sugar); aides in digestion; helps fight viruses; revitalizes cells; boosts metabolism.
Chia Seeds: contain 3 times more calcium than skim milk; have a unique combination of soluble and insoluble fiber which combine to slow down your body’s conversion of starches into sugars — this keeps you fuller longer; have one of the most concentrated sources of omega-3 in any food — more omega-3 fatty acids than salmon; deliver 42% of your recommended daily value of fiber in a single serving; absorb 12 times their weight, thus when inside your body they help you stay hydrated longer and retain electrolytes; the fiber in chia helps slow digestion and makes you feel fuller longer, thus aiding in weight loss.
Raspberries: contain close to 50% more antioxidants than strawberries; great source of dietary fiber (1/2 pound contains about 20 grams of fiber); low in calories (1 cup is approximately 60 calories); can alleviate inflammation and allergies.

Here are the ingredients in the chemical cocktail my son came home with:

High Fructose Corn Syrup, Filtered Water, Citric Acid, Artificial Flavors, Sodium Benzoate, Yucca, Quillaia, Gum Arabic, Red 40 and Blue 1.

I shared this ingredient list with him and my hope for the next is that he chooses water :).

I hope you enjoy this slush as much as we did!

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Pomegranate Blast Slush

Prep Time: 5 minutes

Total Time: 5 minutes

Number of servings: 1

See Detailed Nutrition Info on

Ingredients

• 3 tbsp Pomegranate Powder
• 2 tbsp Chia Seeds
• 2 cups Fresh Raspberries
• 1 cup Water
• 1 cup Ice
• 1 tbsp Coconut Water Powder

Instructions

1. Combine the above ingredients in a blender.
2. Blend until smooth.
3. Add filtered water to achieve desired consistency.
4. Consume immediately or freeze until needed in stainless steel jug.

Notes:

Frozen raspberries can be used in place of fresh raspberries. If you use frozen raspberries, you can omit the ice.

My 3-year-old saw me taking a picture of the slush for the blog and wanted to take a picture of her slush too…. here is a picture of her slush, taken by her :).

~ Make one healthy choice. Then make another.

Healthforce Vitamineral Green is a superior, nutritionally dense therapeutic green superfood powder that  supports blood sugar, detoxification, the immune system, liver, kidneys, blood, bones, colon, regularity, circulation and longevity.  This product contains a full spectrum of naturally occurring, absorbable and non-toxic vitamins, minerals, all the essential amino acids and will help to keep your body alkaline.  As I have mentioned several times throughout this blog, an acid body is a magnet for sickness, disease, cancer and aging. Eating more alkaline foods helps shift your body’s pH and oxygenates your system. Alkaline foods keep your body healthy and functioning correctly, preventing and combating cancer.

We make this smoothie 4-5 times per week.  I believe it is the reason for our increased energy.  It is super quick and easy to make and is not huge, so you can drink it pretty quickly.  My 3-year-old even drinks it!  A daily serving is 1.5 level tablespoons, however we use 1 tsp in our smoothie because it is strong and 1.5 tbsp is too much for us.  We are working our way to the full dose, but for now here is our recipe for 1 tsp daily.  The following recipe was recommended by an Amazon.com user who uses Vitamineral Green (I made a few tweaks to his original recipe).

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Vitamineral Smoothie

Prep Time: 5 minutes

Total Time: 5 minutes

Number of servings: 1

See Detailed Nutrition Info on

Ingredients

• 1 tsp Vitamineral powder
• 1 tsp chia seeds
• 1 banana
• 1/2 cup ice
• 2 oz coconut water
• 2 heaping tsp unsweetened applesauce
• splash of water

Instructions

1. Place all ingredients in blender.
2. Blend until smooth.
3. Enjoy!

Notes:

Purchase all organic ingredients if possible.

There are many other combinations that can be used with this powder.  I believe the trick is to keep it sweet, the powder is very potent and needs sweetness to neutralize the flavor.  If you are using this product for the first time, I would suggest using the recipe I outlined above for a pleasant  introduction :).

~ “By cleansing your body on a regular basis and eliminating as many toxins as possible from your environment, your body can begin to heal itself, prevent disease, and become stronger and more resilient than you ever dreamed possible!”  ~Dr. Edward Group III

I came across Navitas Naturals Cacao Powder.  The only ingredient is Certified Organic Cacao. Cacao contains a naturally rich supply of antioxidants and is a good source of dietary fiber.  Raw cacao contains the highest concentrated antioxidant of any other food.  It is also known to be one of the highest dietary sources of magnesium, flavanols and polyphenols.  I was so excited to find something that would promote health that my kids would enjoy!  I used it in a milkshake and they loved it — it was delicious!

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This for That ~ Cacao Powder Milkshake

Prep Time: 3 minutes

Cook Time: 1 minute

Total Time: 4 minutes

Number of servings: 2

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Ingredients

• 4 scoops vanilla ice cream (we use Turkey Hill Vanilla Bean)
• 1/4 cup milk (we use Organic Valley 1%)
• 1 heaping tbsp Cacao Powder (we use Navitas Cacao Powder)

Instructions

1. Combine ice cream, milk and cacao powder in blender.
2. Blend until smooth.

Notes:

The ingredients in our ice cream are: Cream, Milk, Sugar, Vanilla & Vanilla Bean. I have seen organic ice cream in the stores, this would make a great choice too -- just read the label and make sure it is carrageenan free.

This vs. That: Cacao vs. Hershey’s Chocolate Syrup

Certified Organic Cacao vs. High Fructose Corn Syrup, Corn Syrup, Water, Cocoa, Sugar, Contains 2% or Less of: Potassium Sorbate (a Preservative), Salt, Mono and Diglycerides, Xanthan Gum, Polysorbate 60, Vanillin, Artificial Flavoring.

My son had two friends spend the night tonight and asked me to make these milkshakes.  The boys said they were “delicious”!  They wanted me to take their picture with their milkshake mustaches.  So here you go!

~ We need to teach our children TO EAT REAL FOOD. No Fast Foods. No Junk Foods. No Processed Foods. Just Honest, Nutritious, Real Food.

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Banana Orange Kale Smoothie

Prep Time: 5 minutes

Total Time: 5 minutes

Number of servings: 2

See Detailed Nutrition Info on

Ingredients

• 1 cup kale
• 1 cup spinach
• 1 cup red grapes (green work too)
• 1 pear
• 1 banana
• 1 orange
• 1 tsp chia seeds
• 2 cups ice
• 1/2 cup water

Instructions

1. Combine all ingredients in blender.
2. Blend until smooth.
3. Enjoy!

Notes:

Purchase all organic ingredients if possible.

1) A lot of times people will buy a bunch of produce, put them in the fridge and forget about them. It comes back to the convenience factor. If food is accessible, you are more likely to eat it. When I get home from the store I take my kale out of the bag and place it in a bowl for easy access. (Kale is one of the best known cancer fighting vegetables on the planet.) When I make a smoothie, I simply open the fridge and take a few pieces from the bowl.  That being said, the kale does wilt very quickly once out of the bag, thus only put 2-3 days worth in your bowl. For optimal results, keep it chilled in your crisper. The picture below is how much kale we go through in 3 days. Also, a fruit bowl is a great thing to put on your counter because you always have fruit accessible.

2) Don’t throw away your ripened bananas, use them in a smoothie. As a banana ripens its levels of antioxidants increases. These antioxidants in ripe bananas protect your body against cancer and heart diseases. The banana also masks the taste of the kale and spinach, you don’t taste them at all.

3) Organic seedless grapes are hard to find this time of year where we live, but I can find ones with seeds. These work great in a smoothie because the blender will pulverize the seeds.

4) This is a very versatile smoothie in that you can add many different types of seeds and powders.  We have used Flaxseed (Organic), Hemp Seeds, and Goji Berries Powder. The Goji powder does have a strong taste, so I would start with half a tablespoon until you get used to it.

5) I promise you, this smoothie is delicious!  You and your kids will never know you are drinking spinach and kale!  For picky kids, you can put the smoothie in a sippy or cup with a lid & straw so they don’t see the color.  The color will often throw kids off and they will refuse to try it.

6) Immediately after making the smoothie, pour all of it into cups or pop molds so you can clean your blender.  The smoothie residue will dry and stick to the blender very quickly and make it very difficult to clean.  We have a Vitamix which is not dishwasher safe, so has to be washed by hand.  You can also put a small amount of soap and water in the Vitamix and turn it on to clean it.

~ Eat Better. Feel Better.