Monday, June 20, 2011


I spent the weekend on the road again, getting my CrossFit Kids Certification. It was a great two days of instruction and information. One of the sessions focused on children’s nutrition. It’s so important that we start to teach our kids about proper food choices as early as possible. I’d like to pass this along to you:

Sane Nutrition for Kids in 150 Words

"Our goal with kids isn't to get them on the zone, but to get them to think and make good choices about what they eat. Our goal is to teach them very basic concepts, sugar is bad, protein is good and you need to eat some in every meal. Nuts and seeds are good fats. Eat them, don't avoid them. Pasta, white bread, and white rice are not that good for you, stuff that's red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it. 

Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don't eat more."

We can make an impact on this generation of kids! Get them moving and eating healthy. I will be posting some “kid-friendly” recipes shortly.

In the meantime, share this cake with the whole family.

 Cinnamon Apple Coffee Cake

Take your newspaper and coffee (or a glass of coconut milk) out onto the porch and indulge yourself with a warm-from-the-oven piece of cake. A drizzle of honey over the top makes it extra-indulgent.

2 cups almond flour
3 tablespoons arrowroot powder (Available at health food stores)
½  teaspoon baking soda
½   teaspoon salt
1 teaspoon cinnamon
1 egg
¼  cup coconut oil, melted and cooled
¼ cup unsweetened applesauce
¼ cup agave nectar
1 teaspoon vanilla extract
1 apple, peeled and thinly sliced
¼ cup raisins

A few walnuts, chopped
Organic honey for drizzling

Pre-heat oven to 350°F.

Line an 8” x 8” baking pan with parchment paper. Lightly spray the paper with cooking spray.

Mix together the almond flour, arrowroot powder, baking soda, salt, and cinnamon in a large bowl. Add the egg, coconut oil, applesauce, agave nectar, vanilla, and raisins. Stir together until well combined. Pour the batter into the prepared pan.

Layer the thinly sliced apples in rows on top of the cake batter. Sprinkle with a few walnuts. Push down lightly on the toppings to press them into the batter. Using a basting brush, put a little bit of coconut oil over the apples to help brown them. Bake for about 25 minutes or until the middle of the cake springs back when touched. 

Loosen edges of cake and allow to cool for a few minutes in the pan. Remove the cake and cut into squares. Drizzle each square with a small spoonful of warm honey.

Use blueberries and almonds instead of the apples and walnuts.

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