Category: Nutrition

Keepin’ It Fresh

A great morning addition to breakfast or a tasty, healthy snack all year round, fruit salad is always a fan favourite. It’s always one of the more “popular” entities in the salad family.


The prep work is really the only work when it comes to fruit salad. So how annoying is it when you spend the time to cut, peel, and mix then overnight your once vivacious colourful fruit salad has gone brown.


Here are 5 Tips to keep that salad fresh and appealing to your eaters.


  1. Citric Acid

Squeezing in today, keeps the brown away.


Adding lemon or lime juice to your mixture is an easy way to prevent the discoloration. The citric acid in the juice from a lemon or lime stops the chemical reaction happening in your other fruits. Plus the citric flavour is an added bonus.


  1. Water

Got the h2o you’re good to go!


This may not be great for all your fruits but submerging pieces of fruit in cold water after cutting is an effective way to slow down the browning process.


  1. Sugar and Salt

A dash of this, a dash of that, keeps it looking fresh right of the bat.


Adding sugar syrup will protect your exposed fruit from the air and prevent the change in colour. Salt, a very alternative choice but will stop the fruit from changing. This would however, be one of the more “unhealthier” options because you are addition additional salt and sugar.


  1. Vitamin C Tablet

Crush, brush and stop the rush.


Simply break up the tablet with a spoon or other utensil. Once broken up mix vitamin into water and use the mixture to “paint” over your fruit.


  1. Juice

Pick your flavour


This is definitely one of the easiest and fastest ways to preserve your fruit salad. Adding either your favourite orange, pineapple or apple juice to your mix will help preserve your snack and piece of mind that is will withstand the week. Be careful if you are working on a health-conscious recipe that a lot of juices have a lot of additional sugar, which helps with preservation but isn’t great when trying to reduce the eater’s sugar intake.



Fresh to Def: Salad Not For Rabbits.


The ultimate fruit salad, ready for any snack or eager eater.


Keep in mind, depending on the season and time of year some of this fruit may not be at its peak season. Some fruits like pineapple or peaches can be bought canned and just as delicious.



  • apples
  • bananas
  • peaches
  • pears
  • oranges
  • pineapples
  • grapes
  • lemon juice
  • cinnamon



Could it get any easier?

  1. Cut all fruit into desirable eating pieces.
  2. Mix up all fruits into one large bowl.
  3. Add 2 tablespoons of lemon juice, insuring it covers as much as the fruit as possible.
  4. Add 1 tablespoon of cinnamon, sprinkle throughout the mix.



  • Add granola or almonds on the top of your serving to add an alternative texture and crunch.
  • A side of vanilla Greek yogurt is always a beautiful partnership.



The Green Piñata

Let Us Love Lettuce Again!


So the holiday break is officially almost over. Which means the kids are going back! Yes, the house may be a bit quieter, but that just means the schedules are back in full swing.


Start off the New Year right and kick up their lunch a notch or two. Lunches are the lifelong battle of coming up with ideas that are cost efficient, healthy, fun, easy to eat, little mess…. And the list goes on.


Lettuce Wraps became a recent trend among adults as a healthy substitute to a traditional wrap. So why not send our kids to school with the same thing!


We want to call this:


The Green Piñata



  • Iceberg lettuce
  • Ground beef (or ground turkey)
  • Mexican taco seasoning
  • Cheddar cheese
  • Green, red or yellow bell peppers
  • Salsa
  • Avocado



  • Break up the ground beef or turkey and fry in a hot skillet until brown.
  • Add the seasoning, either pre-mixed or your own spices.
  • Add water and let simmer until fully cooked.
  • Cut up vegetables and shred the cheese.
  • Separate vegetables in little containers so your hungry luncher can be the mastermind behind the creation.
  • Separate full pieces of the iceberg lettuce and add to a separate container.
  • Once everything is packed together your job is done!


The kids will be able to assembly and put what vegetables and toppings they want. The more goodies in that piñata the better! And just like the piñata, the best part is in the inside. You can change the vegetables to the ones your child prefers, add beans for protein or rice for that extra hungry eater.


Lets love lettuce and lunch again!


Your Truly, Mama Beetle

Upgrade your PB&J Sandwiches for 2017

We all remember inhaling the yummy classic PB&J. How could something so simple taste so delicious. Well now we want to kick it up a notch. If you have never experienced the joys of peanut butter, bananas and strawberries YOU will thank us later. Its breakfast the whole family will enjoy!


Delicious breakfast quesadilla stuffed with peanut butter, bananas and fresh strawberries. A great on the go breakfast.



  • Cooking spray or butter
  • 2 tablespoons natural creamy peanut butter
  • 2 whole grain tortillas
  • 1 large ripe banana, sliced
  • 4-5 strawberries, sliced
  • 1/8 teaspoon cinnamon (if desired)


  • Heat a medium skillet over medium high heat and spray pan with cooking spray.
  • Spread 1 tablespoon of the peanut butter evenly over each tortilla. Arrange both the banana and strawberry slices over one tortilla, sprinkle with a pinch of cinnamon, and top with the remaining tortilla, peanut butter side down. Press gently to help them stick together.
  • When the skillet is hot, add the quesadilla, flipping once, until golden brown, about 2 minutes per side. Cut each quesadilla into halves or quarters.
  • Serves 2-4.

Save me some, Sincerely

Mama Beetle

Gingerbread Waffles


As much as we love to promote healthy living and eating, sometimes we need a treat!

The Gingerbread Man always comes around this time of year, Gingerbread Houses set up shop in millions of kitchens this month but we have been missing one crucial element of the gingerbread family. Waffles. Yes we said it. Gingerbread waffles. As the drool commences, take a look at this tasty, delicious recipe for the family this holiday season.


  • 2 cups all-purpose flour
  • ¼ cup sugar
  • ½ cup Greek yogurt
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ¾ tsp salt
  • ¼ tsp. ground nutmeg
  • ¼ tsp. ground cloves
  • 4 egg yolks
  • 4 egg whites
  • 1/3 cup oil
  • 1 cup milk
  • 1 tsp. ground ginger
  • 3 Tbsp molasses
  • 1½ tsp ground cinnamon



1) Combine the dry ingredients: flour, sugar, baking powder, baking soda, salt, and spices. Whisk to combine.


2) In a separate bowl, combine the eggs yolks, butter, milk, Greek yogurt and molasses and mix well.


3) Add the egg whites to a large bowl and beat with electric mixers until they reach stiff peaks. Add the wet milk/molasses mixture to the bowl with the dry ingredients and stir to combine.

4) Gently fold in the egg whites.


5) Heat a waffle iron and grease with butter or cooking spray. Add about 1/4 cup of batter to the hot waffles iron (or more, depending on what type of iron your using).

  • 6) Serve warm with syrup. Also tastes great with cut up bananas and icing sugar!


Fun Kid-Friendly Sushi Sammies

Ditch the boring sandwiches and try out some Fun Kid-Friendly Sushi Sammies!

Do you really blame the kids if they don’t enjoy their typical sandwich lunches anymore? Change the traditional by rolling it up into some fun sushi rolls!


  1. Cut the crust off of your choice of bread.
  2. Using a rolling pin, flatten each slice of bread (or just use a soft Tortilla shell ).
  3. Layer a slice of cheese with a slice of ham on top of each flattened slice of bread ( or shell). Top with some mustard or mayonaise and your choice of veggie.
  4. Roll each slice of bread up and cut into three.
  5. Toast in the toaster oven or just serve as is.
  6. Enjoy!

Try your own combinations! Make some breakfast Sushi Sammies by spreading some peanut butter and jelly on each slice. Or try a dessert variation with Nutella and strawberries.

The Possibilities Are Endless! 

Easy Freezy Froyo Bites

Snack time will be easy freezy with these Froyo bites!

Keep a special treat ready in the freezer with these Easy Freezy Froyo bites. They are the perfect snack for all year round, especially when you have a bit of a sweet tooth.

Prep Time: 10 Minutes

Freeze Time: 3 Hours

What you will need!

  • Your favourite flavour(s) of Greek Yogurt
  • Your favourite fruit topping (diced if needed)


  1. Using a silicon baking sheet, spoon your choice of yogurt into each cup. (Layer different yogurt flavours to make different combos!)
  2. Sprinkle fresh fruit on the top of each cup of yogurt!
  3. Transfer baking sheet with cups to freezer. Freeze yogurt for 3 hours, or until firm. Remove the silicon baking sheet when ready to serve.  ENJOY!

For some added fun, purchase fun shaped silicon sheets from the dollar store!

easy freezy froyo bites


Smooth & Crunchy Apple Sandwiches

The Smooth Taste Of Peanut Butter


 The Crunch Of An Apple


An equation that will truly ‘wow’ your taste buds. Combining two of arguable the worlds best snacks in a sandwich rendition is genius, and we praise the one who came up with it.

All you will need to make this healthy and quick snack is an apple, peanut butter and some chocolate chips! OR if you are feeling adventurous ( and  your kids have a taste for them) you can top with raisins, oatmeal, shredded coconut or almonds.

  • 1 apple, sliced and cored
  • 2 Tbsp peanut butter, almond butter or sunflower butter
  • mini chocolate chips
  1. Spread peanut butter on top of the apple slice.
  2. Next sprinkle with chocolate chips.
  3. Squish two halves together.
  4. Continue until all slices are done.
  5. Serve and enjoy!

The combinations are endless! 


Healthy Chicken Noodle Soup (Halloween Edition)

Oodles of noodles and some spooky Halloween fun!

Turn your favourite traditional chicken noodle soup into a pot filled with carrot pumpkins and bat noodles. Halloween night is always a busy one. The kiddies are eager to throw on their costumes and hit the streets running for the search of the best Trick-or-Treat spot. Plan ahead of time this week and make Halloween dinner tonight by trying your hand at the Halloween version of healthy chicken noodle soup. One we are sure your kids will love!

Not only will the soup be filling but it will also warm your little Batman, Princess, and Ghost up for a night of fun!

Use your favourite chicken noodle soup recipe and just substitute the carved pumpkin carrots and black dyed noodles, or follow the one below.


Serves: 6

What You Will Need: 
  • 8 cups canned low-salt chicken broth
  • 1/2  whole chicken
  • 1/4 cup chopped onion
  • 1 carrots, peeled, carved into pumpkins and thinly sliced
  • 1 celery stalks, sliced
  • 1 tablespoons  butter
  • 1/2 box of bow tie pasta
  • black food colouring
  • 1/4 cup finely chopped fresh parsley
Bat Noodle Prep:
  1. Cook your pasta according to the box’s al dente instructions.
  2. Once cooked, drain the pasta and rinse with cold water.
  3. Place into a gallon zip top bag, add black food dye and shake the noodles well.
  4. Allow to sit overnight and drain any excess dye off in the morning.
Soup Prep:

Combine chicken broth and chicken in a heavy large pot. Bring to boil. Reduce heat; cover partially and simmer until chicken is cooked through, about 20 minutes. Using tongs, transfer chicken to large bowl. Cool chicken and broth slightly. Discard skin and bones from chicken. Cut chicken meat into bite-size pieces and reserve. Spoon fat off top of chicken broth.

Return broth to simmer. Sauté onions, carrots and celery with butter then add to broth. Simmer for about 8 minutes. Stir in pre-cooked bat noodles, parsley, and reserved chicken. Simmer until noodles are tender, about 5 minutes. Season soup to taste with salt and pepper.

For some extra fun, serve the soup in small hollowed out pumpkins!

Recipe idea originally from Mommy blogger, Morgan Manages Mommyhood.




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