Chocolate Chickpea Peanut Butter Ice Pops

These gut-friendly ice pops taste so good your kids won’t know that these probiotic-rich pops are actually healthy for them!

Summer. My best memories of summer involve our little Brooklyn backyard pool, running through the sprinkler, tubs of sherbet, and fudgesicles. Nothing better than a cold, smooth treat on a hot summer day, right?

Now, summer is a time when I turn my kids’ healthy smoothies into ice pops. I love experimenting with different ingredients to make what my kids consider a treat. I even let them have a second one if they want! I love it!

I know they’ll be a day when they can go out themselves and buy whatever they’d like, but, for now, I try to make healthy desserts for them for several reasons. Such as:

-to expose their palate to different tastes

-to desensitize their palates to the high fat and sodium content of commercial products

-to fuel them with healthy food while they’re still developing muscle mass, brain neurons, fat cells, hormones, and their gut microbiome

-it alleviates some of my power struggles….and that’s HUGE for me! Trying to keep an optimistic, positive household without a lot of yelling and saying, “No” isn’t easy. This is one way I can say, “Yes”.

So, let’s talk probiotics for a moment. With only one cup of plain yogurt in a couple of pops, these ice pops certainly don’t provide a therapeutic amount of probiotics, but every little bit helps.

Why are Probiotics and Prebiotics Important to My Health?

To read more about probiotics and the gut microbiome, see my article here.

The microbes in our gut help digest food, produce vitamins and essential building blocks of protein, produce short-chain fatty acids, and destroy disease-causing cells. They also digest food to generate nutrients for host cells and metabolize drugs. A healthy gut has more bacteria and more varied strains.

Prebiotics are non-digestible parts of foods (fibers) that offer health benefits. Prebiotics are very healthy as they can:

-add fiber to the diet, increase calcium absorption, decrease gastrointestinal transit time, and possibly lower blood lipid levels.

Which foods have prebiotics?

Legumes, soybeans, nuts, seeds, chicory root, Jerusalem artichokes, wheat bran, barley, oats, apples, garlic, onion, leeks, asparagus, bananas.

How much probiotics do yogurts have?

Yogurt is a nutrient-rich food packed with protein, calcium, magnesium, vitamin B12, and some key fatty acids that your body needs.

You’ve probably seen the “Live and Active Cultures” seal on some yogurts. This is voluntary labeling with the National Yogurt Association. This indicates that the yogurt has a minimum level of live lactic acid bacteria. It does not, however, mean the amount, or variety, in a given yogurt is enough to confer health benefits.

On top of that, many yogurts on the market have no active probiotic strains at all. When commercial yogurt undergoes the pasteurization and sterilization process, often the live microorganisms that otherwise naturally occur in yogurt are killed off.

Is there a better choice than yogurt to get probiotics?

Kefir just might be.

Kefir is also a cultured milk product, like yogurt, but the amount and variation of bacterial strains are more powerful. Lifeway kefir has 12 species of bacteria and yeasts.

Kefir comes in delicious flavors (as does yogurt), but beware of sugar content. If you like plain, stick with that. Plain kefir or yogurt is definitely the base of all my kids’ smoothies and homemade ice pops.

Ice pops like these lend themselves to anything you can imagine! Stick with a plain yogurt/kefir/milk base and you’re already ahead of the game on sugar compared to commercial products.

I added chickpeas as a trial to these homemade ice pops and the kids didn’t know those prebiotic-rich, fiber-rich chickpeas were in there at all!

Chocolate Chickpea Peanut Butter Ice Pops

Makes about 6 pops

Ingredients:

¼ cup unsweetened cocoa

1 cup plain yogurt or Kefir

⅔ cup chickpeas, rinsed

1 banana

1 teaspoon vanilla

2 tablespoons Natural peanut butter

1 cup skim milk (more or less depending on your liking)

Directions:

Mix all ingredients in a blender until smooth. Pour into ice pop molds. Freeze. Enjoy!

Nutrition Facts:

Serving size: 1 pop (In my molds, I made 6 pops):

Calories: 147

Fat, total: 2 ½ grams

Protein: 8 grams

Carbohydrates: 25 grams

Reference:

https://www.health.harvard.edu/staying-healthy/your-complete-guide-to-choosing-a-yogurt-to-meet-your-needs

Easy Canned Salmon Burgers Your Kids Will Love

Canned salmon can be an easy, economical and healthy way to spruce up a busy weeknight dinner schedule.

When I ask clients about fresh and canned fish intake, salmon is rarely on their list. I think it’s partially because of the unknown of what to do with it. “Is it like tuna? Do I make it with mayo?” And for those who enjoy fresh salmon, the idea of it canned is not something that’s at the top of their grocery list.

But it should be. I won’t go into all the health benefits of salmon, both fresh and canned, here (because I have here) but in general, salmon tout high levels of heart healthy omega-3 fatty acids, B vitamins and protein.

Is Canned Salmon as Healthy as Fresh?

According to Consumer Reports, a USDA study revealed slightly higher levels of omega-3s in canned pink and red salmon than found in fresh salmon. An additional health benefit of canned salmon over fresh, is the amount of calcium in canned salmon. (That is, if you eat the tiny bones…which are completely edible!) A 3.5 ounce serving of canned salmon has almost as much calcium as a cup of milk. (If you would like to cook more fresh fish at home, but are unsure of whether or not you’re cooking it right, see my article on cooking fish here.)

a USDA study revealed slightly higher levels of omega-3s in canned pink and red salmon than found in fresh salmon

Which Canned Salmon is Healthiest?

There are two types of canned salmon. Sockeye (Red salmon) or Chum (Pink Salmon). Both are usually caught in the Pacific Ocean (wild) and not from the Atlantic ocean (which are farmed). (A note on farmed salmon – the USDA posted the results of a study that concluded that people who eat farm-raised salmon can increase their intake of omega-3 fatty acids to the levels that help reduce the risk of heart disease. (See here, if you’d like)

Red salmon is prized for its firm, bright flesh and is usually more expensive than pink. Most canned salmon is not red salmon. (It’s more often frozen.)

Pink salmon has a milder taste and softer texture. Pink salmon is usually sold as frozen fillets, in pre-packaged meals and canned salmon.

Just as fresh wild salmon is considered safer, canned wild salmon is, as well. The canned salmon varieties that are lower in pesticides and PCBs are:

Alaskan pink salmon

Sockeye / Red salmon

And the best benefit of all?

It’s shelf stable! It’s so much easier to store cans of food in my cupboard or basement, than making sure I have room in my freezer. (And there’s never been a better time to use these pantry staples as now, during the COVID 19 quarantine.)

So, What Else Can You Make with Canned Salmon?

Salmon loaf

Salmon tacos

Salmon with pasta

Salmon pasta salad

Flaked Canned Salmon over greens

And, my fav….salmon burgers!

So, to the Salmon Burgers. They’re quick and easy, modifiable to your taste and can be made on the stovetop, the oven or barbecue!

Quick, Moist Salmon Burgers

Makes 4 burgers

1 – 14 oz can salmon, drained and flaked Salt and pepper to taste

½ cup bread crumbs (or panko)

1 clove garlic, minced

Zest and juice of 1 lemon

1 Tablespoon Dijon mustard

1 large egg (or one flax egg)

¼ cup plain yogurt minus 1 Tablespoon

1 Tablespoon mayonnaise

1. Crack the eggs into a bowl and beat lightly. (If using a flax egg, add 1 tablespoon of ground flaxmeal with 3 tablespoons warm water to a bowl and let sit 5 minutes.)

2. Add all ingredients in a large bowl. Mix to combine. Use your hands to form into patties ½ inch thick

3. Heat 2 Tablespoons in a pan on medium-high heat. Add the burgers and cook 3 to 5 minutes on each side until browned.

4. Transfer burgers on a whole wheat bun with your favorite toppings or on top of a bed of greens.

Nutrition Facts: Per burger

Calories: 252, fat 10g, saturated fat: 2g, polyunsaturated fat: 4g, monounsaturated fat: 2g, cholesterol: 136mg, sodium: 597mg, cholesterol: 13g, protein: 28g.

References: https://www.consumerreports.org/cro/news/2015/05/is-canned-fish-as-good-for-you-as-fresh-fish/index.htm

Healthy Flaxseed Crackers

Looking for a quick, guilt-free, homemade cracker? These are so easy, full of heart healthy fats, and perfect for a slow quarantine day.

Like many, I'm now working from home during the COVID 19 pandemic. And I'm constantly searching for something to eat! Oh, it's terrible! My "office" is in my dining room, which is right next to the kitchen. I don't quite have a schedule down yet with my own work and my kids' remote schooling - including my meals and exercise. So, I've been perusing through my kitchen cupboards a bit more than I need.

So, I've since made a workout schedule, a dinner schedule (especially since we're limiting our grocery store trips) and had my kids make their own schedule for the day, too (essential if you want schoolwork done in a reasonable time). That has helped a lot.

So what's wrong with store bought crackers? Many are made with simply enriched flour, added sugars, excessive sodium and, possibly, unhealthy trans fats. There are certainly some crackers that are healthier, but if you can make these really easy flaxseed crackers at home, you'll be avoiding all the junk found in boxed stuff!

And our super ingredient in these crackers is....flaxseed meal! So, what's so good about flaxseeds, anyway? Flaxseeds, or linseeds, are full of cholesterol-lowering fiber (they're about 95% fiber), heart healthy ALA fats (the richest dietary source, trumped only by chia seeds) and vitamins and minerals. So why not make crackers with them??

I came across the idea of making crackers out of ground flaxmeal, so I experimented a little and came up with a guilt-free cracker on which I added canned sardines or salmon. They accompany hummus and bean spreads nicely, as well. Or, if you're looking for something sweet, omit the savory herbs and spread some preserves on them.

All you really have to do is throw all the ingredients in a bowl, spread on parchment or a foil-lined baking sheet and bake. That's it. Experiment with different herbs - my first batch was plain; in my second batch, I added fresh rosemary. Super yum.

I also experimented making these guilt-less flax crackers with and without chia seeds - and I honestly didn't see much of a difference. The crackers without chia seeds held together just as well as the ones without.

A few notes: if you have whole flaxseeds, just grind them up in a coffee grinder. Once they're the texture of flour (or you already purchased flaxseeds as flaxmeal), you're ready to go!

Healthy Flaxmeal Crackers

1/2 cup flaxmeal

1/2 cup whole wheat flour (OR you can use 1 cup flaxmeal)

1/2 cup water

1/2 teaspoon salt

1 Tablespoon herbs (optional)

1 Tablespoon sunflower seeds (optional)

1. Preheat oven to 350 degrees F. Combine flaxmeal, flour and salt in a bowl. Add chopped herbs, if you're using. Add in water.

2. Spread mixture on parchment paper or slightly greased foil on a baking sheet. Then, smoosh it down and smooth it out with the back of a spoon. The dough will be a little sticky. Spread it about 1/2 inch thick or so - you don't want it too thin, otherwise, the crackers will burn. Then score it into cracker shapes.

3. Bake at 350 degrees F for 30-35 minutes. (And check to make sure they're not burning!)

Makes about 20 crackers.

Nutrition Facts: Per 4 crackers:

Calories: 68g, Fat: ~2g, saturated fat: 0g, polyunsaturated fats: ~1.5g, monounsaturated fats:~.5g, cholesterol: 0g, sodium: 216mg, carbohydrates: 12.5g, protein: 3g

Did you try it? Tell me about it!