Healthy, easy kid-friendly recipes | Sarah Remmer, RD

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Sarah Remmer, RD

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Breakfast & Brunch

top down view of oat flour on a colourful plate

How to Make Oat Flour in One Easy Step

3 easy make ahead breakfast recipes using eggs

3 Easy & Nutritious Breakfast Recipes for Kids

chocolate lentil protein muffins

5 Healthy Lentil Recipes Kids Love

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Lunch

3 easy make ahead breakfast recipes using eggs

3 Easy & Nutritious Breakfast Recipes for Kids

wholegrain pumpkin spice muffins

The Best Pumpkin Recipes for Kids

fried rice with leftover turkey

Top Easy Ways to Use Turkey Leftovers

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Snacks

homemade turkey lentil meatballs on a plate

Turkey and Lentil Meatballs for Baby-Led Weaning

Iron-Rich Mini Banana Muffins for Baby Led Weaning on a blue plate

Iron-Rich Mini Banana Muffins for Baby Led Weaning

iron rich teething biscuits for babies

Homemade Iron-Rich Teething Biscuits for Baby-Led Weaning

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Dinner

three pasta dinners in bowls

3 Easy and Healthy One-Pot Pasta Dinners for Busy Weeknights

Mediterranean linguini in a bowl

Easy One-Pot Mediterranean Linguini

pasta bake in a casserole dish with spoon

Creamy Chicken and Broccoli One-Pot Pasta

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Desserts

rice krispie treats on a plate with M&M candies

The Best Holiday Treats for Kids

rice krispie treats on a plate with M&M candies

Holiday Chocolate Rice Krispie Treats

candy cane chocolate bark on a plate

Candy Cane Dark Chocolate Bark

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If you’ve never tried my Sweet and Salty Chocola

If you’ve never tried my Sweet and Salty Chocolate Chip Lentil Granola bars, you MUST – they have been one of the most popular recipes on my website for years and for good reason – they’re delicious, nourishing, satisfying (they are packed full of protein, fibre and vitamins and minerals) and super easy to throw together. Today I made a school-safe version of these because I am definitely struggling with school lunch creativity these days AND my kids love them 🙌🏻

First take canned rinsed lentils and blended them with a bit of water, and then added a school-safe seed butter, maple syrup, some vanilla and whisked that all together before adding the dry ingredients, which are oats (and more oats), flour, chia seeds, hemp hearts, cinnamon, and seasalt. Fold those, and then add your chocolate chips. Transfer to a lined or greased baking dish, pressing the mixture down firmly and then bake at 350 for about 25 mins or until golden brown. Allow it to cool and then slice into granola bars. These are the perfect combination of sweet and salty and will become a family-fave. Enjoy!

School-Safe Sweet & Salty Chocolate Chip Lentil Granola Bars

INGREDIENTS
• 1 cup canned and drained lentils (mixed with a bit of water and blended)
• 3 cups rolled oats
• 1 cup flour
• ½ cup chia seeds
• ½ cup hemp hearts
• 3/4 cup maple syrup
• 2 tsp vanilla
• 1 tsp cinnamon
• 3/4 tsp coarse sea salt
• 1 cup semi-sweet chocolate chips
• More chocolate chips and seasalt for the top (optional)

INSTRUCTIONS
1. Preheat oven to 350F
2. Drain and rinse a can of lentils, take one cup + about 2 tbsp water and blend in a blender until smooth.
3. Combine blended lentils, nut or seed butter, maple syrup, and vanilla in a large bowl. Whisk together
4. In the same bowl add the dry ingredients and fold everything together. Add the chocolate chips and fold a bit more.
5. Transfer the mixture into a greased 9” X 13” baking pan, add a few extra chocolate chips on top as well as a sprinkle of seasalt and bake for 25 minutes or until golden brown on top
6. Allow to cool, cut into bars and serve as a snack on their own, in school lunches, or pair with fruit for a nourishing on-the-go breakfast.

Have your kids ever asked “why do you exercise e

Have your kids ever asked “why do you exercise everyday?” Or “why do you go to those workout classes?”

It’s a fair question and definitely one that you want to reflect on and have a few answers ready for 😉

Personally, I’ve come a long way in my movement journey. What once was a way to manipulate my body size, shrink, or cope with anxiety is now a way to feel good in my body, improve my mental health, and improve physical functioning. I still reflect on my “why” every time I engage in physical activity and am patient and gracious with myself. Not only do I want my “why” to not be associated with diet culture or getting “thinner” but I also want to make sure that I’m sending a weight-neutral and body-accepting message to my kids.

Yes, moving your body in a fun, enjoyable way can be part of health, but there are so many nuances. Its good to move your body, but not with the intention of shrinking your body or fitting into certain clothes (that’s actually disordered).

It’s dependant on your privilege as well - your ability, your access, your financial situation, your size… so many things.

When trying to teach kiddos about the benefits of moving, and why they see you doing it, it’s important to shine light on these things in the simplest and most age-appropriate way. I’m always trying to refine my wording and these are just examples of what you might say to your child. I’d love hear how you might respond! Comment below ❤️

Reposted from last May on @sarahremmer

PSA: Please please keep weight, size, and shape ou

PSA: Please please keep weight, size, and shape out of this weekend’s conversations. It can be so easy and intuitive (and seem so harmless and innocent) to make a comment about a child’s body. “You’ve grown so tall and have really slimmed out!” Or “wow, you are just getting SO big! It’s is normal and natural for kids’ bodies to shift and change. Every child is different and there are multiple factors at play. Comments like these can reinforce diet culture, fatphobia and even poor body image and disordered eating behaviours. When I’m doubt, don’t say it 🤐

There is SO much more to talk about ❤️

Happy long weekend 😘

Probably the most important (and one of my favouri

Probably the most important (and one of my favourite) Instagram lives 🙌🏻

@oona_hanson shared so much wisdom today as we spoke about parenting kids, tweens and teens through an anti-diet culture lens, in order to prevent disordered eating and Eating Disorders in our kids.

What we covered:

- what is food neutrality and why it is important for parents to understand
- why food labels can cause harm and damage to a child’s relationship with food (what can happen)
- what to do (and not to do) when a child’s body shape/weight/size shifts in puberty
- but what about health?? We address this myth as well
- what to do when a child eats for comfort (emotional eating)
- how to handle co-parenting situations where parents aren’t on the same page

If you don’t already follow @oona_hanson make sure you do, because she’s got so much amazing info, resources and tools to share 🙌🏻

#disorderedeating #disorderedeatingrecovery #dietculture #parentingwithoutdietculture #foodneutrality #foodneutralhome #eatingdisorderawareness #eatingdisorderprevention

Do you ever catch yourself making comments to your

Do you ever catch yourself making comments to your kids at the table about the amounts that they’re eating? 😬

• Woa, you’re having MORE pasta?!
• Are you sure you need another piece of pizza?!
• Maybe you should check in with your tummy before you have more…
• Are you serious? You just ate that entire cantaloupe—you’re going to turn INTO a cantaloupe!

See, we as parents feel that we know the perfect amount food that our child needs to eat at any given time. And if they eat more than that (especially a lot more) that can make really uncomfortable. Or even fearful 😕

❓What if he keeps eating and gets a tummy ache or gets sick?
❓What if he eats like this all of the time now and his body shape changes?
❓What if he eats like this at our friend’s house and they judge him? What if they judge ME?
❓What if he fills up on pizza and doesn’t get the nutrients that he needs from the other foods?

See how they may have stemmed from my own experiences as a kid, my own deep-seeded weight stigma/fatphobia or from the diet culture that we are all surrounded by?

See how this is SO easy to do as a parent?

The reality is, kids appetites are unpredictable day to day and meal to meal, and depend on so many factors: rate of growth, how much they moved their body that day, what they ate the previous day or previous meal or snack, and much more. Only they know the amount that is right for their body. Even if that’s not quite what you had in mind. Also, kids need to learn how to self-regulate and sometimes that means eating more than their body needs or less than their body needs, and our interference can disrupt this learning. Not to mention that these comments can make our kids feel judged, self-conscious and ashamed. And if kids hear these often, it can really start to damage their relationship with food and their body image.

So, just be more aware of the comments and gestures you’re making. Try to catch yourself when you can, and trust your kids to eat the right amounts for their body (or at least to learn how to, even when that means that they eat too much sometimes). 🤐❤️

Being their mom is my greatest joy ❤️❤️❤

Being their mom is my greatest joy ❤️❤️❤️

#happymothersday #mothersday

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