People love the crap out of these recipes it would seem! 

Some I had entirely forgotten about to be honest, happens when you have a blog choc-ful of recipes! 

And a couple which I found, well, surprising! 

In order of popularity, here we go …

1. Healthy Anzac Biscuits

2. Cauliflower and Potato Soup

3. Date and Cinnamon Muffins 

4. Notella, A Healthy Chocolate Spread

5. Crispy Chicken with Garlicky Potato Cream Sauce

6. 5 minute Apple Cinnamon Bliss Balls 

7. My Favourite Homemade Granola

8. Brenda’s Big Batch Bircher Muesli

9. 17 Sweet and Easy School Lunchbox Recipes

10. Apple Crumble Slice

11. Creamy Cauliflower and Bacon Bake

12. Spinach and Cheese Triangles

13. Oat, Seed and Date Bars

14. Chicken, Leek and Mushroom Pie

15. Spelt and Buckwheat Pancakes

16. Jam Drops

17. Chewy Choc-Banana Cookies

18. Pumpkin and Root Vegetable Soup

19. Cardamon Spice Cake

20. Savoury Lunchbox Ideas

Is one of your faves listed above?

If not, what are some of your favourite recipes from my blog?

If you make this recipe please do take photos and send them to me.

If you share them on instagram, remember to tag me @brendajanschek. Otherwise feel free to pm me your photos via Facebook. I get a total kick out of seeing you bring my recipes to life.

If you’re looking for more recipe inspiration, take a look at my new recipe ebook which is getting rave reviews, Easy Wholefood Lunchboxes.

It’s packed with 40 delicious nut-free, refined sugar free sweet and savoury recipes which have all been kid-tested and approved!

We all know that eating a diet rich in greens is one of the best things we can do for our health, and as long as we are eating them, we really can’t go wrong. But often we get stuck on just eating our faves, or what’s trending #kale.
 
So here’s a quick reminder of some super valuable greens which pack a powerful punch of nutrition, containing an array of vitamins and minerals which benefit our kids’ health enormously, as well as having wonderful cleansing and hormonal detoxing effects for those who might be experiencing hormonal symptoms like heavy periods, mood swings, anxiety, bloating, weight gain, skin issues, sore muscles and more.
 
Below I’m sharing a list of the Top 5 Greens in terms of nutrient density from the Centre of Disease Control and Prevention.

Here we go:
 
1) Watercress – Is a close cousin to cabbage and rocket (arugula) and is the super star of all greens receiving a perfect nutrient density score of 100%!!  It’s delicate and peppery and can be added to your salads or smoothies, and because it’s a winter veg, it’s great to throw into your soups and pastas.

2) Chinese Cabbage – part of the cruciferous vegetable family and great for detoxing and reducing inflammation.  My kids love it in fried rice and it’s really yummy in salad 

3) Chard – Also known as Silverbeet or Swisse chard. In Australia we are mostly familiar with the “Fordhook” variety which has big white stems and large dark green leaves. Chard is full of anti- oxidants and is great in salads, Cheese and Spinach Triangles and curries.
 
4) Beet Greens –Don’t throw the leaves of your beets out! They are full of fibre and great for cleansing and are in fact more nutrient dense then the round beet itself! They are yummy in salads, lightly steamed and sautéed, and I also throw them into smoothies.
 
5) Spinach – Rich in iron and so restores energy, increases vitality and improves the quality of the blood, and is wonderful for detoxifying. I love it chopped up in salads, added to soups like my Spinach, Lentil and Spinach Soup,  and smoothies, like my Ginger, Mint and Green Apple Smoothie

Finally, by no means dismiss kale (15^th on the list!) and it’s myriad of benefits. I personally love it in my green smoothies, stir fries and scrambled eggs,  and the whole family loves it as Crunchy Kale Chips 

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As the synapses connect throughout childhood, kids brains are growing and learning how to memorise, organise and categorise. They are also learning how to retrieve their stored information, reshape it and apply it in a useful way (unless it has anything to do with making a bed once in a while).

As psychiatrist Drew Ramsey, the co-author of The Happiness Diet says, “These years are critical for brain development, and what they eat affects focus and cognitive skills.”

Food is a very important factor affecting brain development (along with stimulation, exercise, hydration, and a supportive and mindful upbringing).

So here are five foods that help kids stay sharp, and which have positive long-term effects on brain development.

 Fish, Seeds and Nuts

These foods contain essential Omega-3 and Omega-6 fatty acids that actively promote mental health by keeping our kids’ brains healthy.

The best sources of Omega-3 are from wild or organically farmed salmon, sustainable tuna (though be mindful of mercury levels), sardines, herring & mackerel, whole anchovies, flax, hemp, pumpkins and chia seeds, and eggs.

Try these Sweet Potato, Corn and Wild Salmon Fritters.

The best sources of Omega-6 come from seeds (sunflower, sesame) and walnuts.

Try this Muesli Slice recipe, a great one for lunchboxes

Tip: Measure one part each of sesame, sunflower and pumpkin seeds, along with three measures of flaxseeds into a sealed jar and store in the fridge. Freshly grind one heaped tablespoon of these seeds and add to your child’s smoothie or porridge in the morning.

Eggs

Eggs contain choline, which is vital for the creation of the memory stem cells formed deep within our brains. Choline also helps our kids to concentrate

Pastured eggs ensure your child is eating the best quality fats. Your child can safely have one egg per day.

Find out my favourite brands of eggs in this post All Eggs Are Not Created Equal and here’s a simple family-friendly recipe for Potato, Feta and Spinach Frittata 

Protein

Amino acids are life’s building blocks, and protein is where you get them. Amino acids build the neurotransmitters that affect your child’s mood, memory and mental alertness.

Ensure that your child has a 1-2 servings of protein-rich food daily in order to keep their brain humming, and them feeling positive, motivated and energised.

Favourites: Meat, eggs, fish, dairy, lentils, beans, seeds, nuts, quinoa.

Lentils and Rice (Mjadra) makes a cheap, easy and extremely tasty dish the whole family will enjoy.

Fruits and vegetables (especially greens!)

Vitamins and minerals may play a support role in the development and function of your child’s brain. The most important are the Vitamin Bs, Vitamin C, folic acid, magnesium and manganese. They are also full of antioxidants & minerals.

Greens are my favourite because they are full of folate and help ward off dementia later in life.

Tip: Overcome the challenge of getting kids to eat their greens with this Crunchy Kale Chip recipe or by adding finely chopped kale or spinach to omelettes or stir fries.

 Wholegrains

Complex Carbohydrates come from wholegrains like brown rice, buckwheat, oats or quinoa, as well as the foods mentioned above.

They are low GI and provide the most important food for your child’s brain – glucose – the brain’s major fuel.

Tip: Studies show that fueling the brain with breakfast is important for thinking, acting and learning. Try a slower-releasing breakfast in the form of bircher muesli.

There is no second best when it comes to looking after your kids’ grey matter. As the long term control centre of the body, it really is no surprise that our brains need nourishment just like our bodies do . By focusing on a varied diet rich in fish, seeds and nuts, eggs, protein, fruits and and wholegrains, will ensure that you’re giving your kid’s brain all the nourishment it needs.

Bren x

Source: 
http://www.webmd.com/add-adhd/childhood-adhd/features/brain-foods-kids http://www.eatingwell.com/nutrition_health/healthy_aging/foods_that_boost_brain_power?page
Optimum Nutrition for your Childs Mind – Patrick Holfod and Deborah Colson

Here’s the article from Choice.

Before I show and tell, a bit of background understanding about eggs is important.

Egg Definitions

Free Range – hens have some access to the outdoors, though this can vary greatly. For eggs to be labelled free range, the Model Code of Practice says there should be a maximum of 1500 hens per hectare. But many brands keep 10,000 chooks per hectare and are still charging you free range prices.

Open Range – hens are roaming around in pasture

Cage free or Barn Laid – hens aren’t kept in cages but are allowed to roam around in barns

Factory Farmed– higher stocked densities of hens kept in battery cages, unable to move or engage in normal activity like lie down, stand up, groom themselves, or flap their wings.

In an ideal world we’d all be eating eggs from healthy chickens who scratch and forage for fresh bugs and insects and grubs, and whose diet is supplemented only with natural, organic feed. 

Eggs from these types of  open range/free range chooks are much richer in Vitamin D, Vitamin A, Vitamin E, Omega 3’s and betacarotene than eggs from their caged counterparts.

I do understand that these type of eggs will set you back anywhere between $8-$11 a dozen, which obviously isn’t achievable for everyone, but the way I like to look at it is that for a dozen high quality, highly nutritious eggs, you’re paying less than for a single cafe brekky. Given the free range market is growing, it suggests there is much more interest and awareness around healthier eggs, and consumers continue to be duped with false labelling. So be careful, and make sure you get what you’re paying for.

Here is a list of free -range egg brands which meet the Model Code and are eggs I have been enjoying for many years.

Eggs I purchase from my local health food stores:

These can also be found in Woolworths.

Holbrook Paddock Free Range Eggs

Brigadoon Harvest Free Range Eggs

Egganic Eggs

Fraser Coast Organic

Eggs I purchase from Harris Farm:

Mulloon Creek Eggs

Eggs I purchase from my local supermarket:

Woolworths:

Macro Free Range eggs

Sunny Queen Organic Free Range Eggs

Southern Highlands Organic Eggs

Coles:

Sunny Queen Free Range Eggs

Have you heard of the CluckAr App? You just point your phone which will inform you on stocking density, amongst other things. 

BENEFITS OF EGGS

Good quality eggs provide a delicious high quality form of protein, and are a true superfood in my book, reducing the risk of many diseases, protecting our skin and eyes from UV damage, and improving our liver and brain function. Just make sure you know what you are paying for.

SOME OF MY FAMILIES FAVOURITE EGG RECIPES

Potato, Feta and Spinach Frittata

Egg Muffins

Oat, Seed and Date Bars

Cardamom Spice Cake

Please share in the comments which brands of eggs are your favourites and local to you as this will help others in different states.

Bren x

They’ve never really needed encouragement to fill their cheeks to the brim, but the last few years their bodies have been demanding an insatiable amount of food. HealthyChildren.org explains that a surge in appetite around the age of 10 in girls and 12 in boys foreshadows the growth spurt of puberty. That pretty much explains what’s going on over in my house.

It’s mind boggling how much they need to eat and just how quickly they are growing, and how busy they can be, but I keep reminding myself about the enormous amount of change their bodies are going through and just how important good nutrition is to support their growth and development.

I recently some crafty ways I ensure shared on my instagram feed here.

According to RaisingChildren.net.au, your teenager will need extra calcium and iron during adolescence:

“…..enough calcium will help your child to reach peak bone density and build strong bones for life … expanding blood volumes and growing muscle mass means your child needs more iron in adolescence. Girls also have extra iron needs because of their periods.”

Feeding my insatiable kids can be a challenge at times, especially while trying to run my business on top of the endless home duties. On top of that, there is the added burden of dealing with the negative food influences surrounding my kids at school, sport and in their friendship circles, which become more intense as they become more autonomous and want to ‘fit in’. I see so many kids live primarily on processed sugars and starches primarily, which is a recipe for disaster for their hormonal health, not to mention their attitude and moods.

I recently shared some crafty ways and food ideas to ensure you get as much nutrition as possible into your kids here on my instagram feed. 

Carbohydrates are also important for growing children, especially if they are very active. Naturopath, Naomi Judge explains…

“It does depend on activity, if they fill up on carbohydrates and watch TV all day then they are most likely going to put weight on and get blood sugar problems. So lots of carbs are important plus extra sweet or white potato, rice, nuts and seeds as an extra carb source is a good idea. Dinner time is ideal for them to fill up and make sure they get all the right nutrients, that way when they sleep, bones, muscle, etc can grow and repair.”

I think the best we can do as parents is to provide as much tasty, nutrient-dense food as we can for our children when they’re at home, focusing on a good balance of mainly protein and fats (should be consumed at every meal as they are the building blocks of healthy hormones), plus some healthy carbohydrates as their body’s major energy sources.

Cheese, Ham and Spinach Hot Pots from Real Food for Hungry Teens.

Hence why it became my mission to create a list of delicious recipes designed to fill those ‘hollow legs’ without having to resort to a loaf of white bread at each sitting. Most importantly, they needed to be quick and easy to make for even our teens!

My blog is full of healthy, well balanced, family friendly recipes, so take a look around, as are my ebooks, Easy Wholefood Lunchboxes, and  Real Food for Hungry Teens, which provides highly nutritious recipes specifically targeted at active, growing teenagers, and which aims to keep them coming back for more. My free recipe ebook, Think Outside the Cereal Box, has some great, nutritious breakfast ideas too.

Using everyday foods rather than hard-to-get items, all recipes are truly a reflection of how we love to eat when at home.

Bren x

Connection has been something he as craved, but has found difficult to find outside of his family. Sometimes connection is even hard to find within your own family, but as parenting author and educator Maggie Dent says, “the great memories of our childhoods play an important role in our outlook on life….building memories that last occurs simply when we repeat significantly positive experiences“.

Through the ritual of cooking, a major point of connection for Orlando and I (I do not, and will not, play golf!) is the kitchen. For us, it’s a place where we can talk about life’s problems and stresses and fritter them away into the ether, to replace them with a sense of peace, joy and fun.

In the kitchen it’s just me, my son … and food!

Pic: Banana-Choc Cinnamon Icecream from Real Food For Hungry Teens

Everything just feels all right when we are in there together. It’s our own little club where we can relate and speak on the same level, try new approaches and create different taste sensations. I have the extra sense of smell, but he definitely has the highly evolved taste buds!

Sure, we’ll disagree on recipes from time to time (and can’t he put his foot down?!), but for the most part, our time spent together here is a very grounded and deep.

Food and nutrition has been an important part of my life since before he was born. I suppose it’s only natural that some of this will rub off on him, and he has certainly grown up to embrace my love of good food.
Pic: Hearty Black Bean and Sweet Corn Quesadilla

He trusts me enough to tell me when he’s indulged and made some poor choices (which happens more often as he gets more freedom and autonomy), even though he knows I won’t be that happy about it. I guess he feels he can confide in me because he knows the reason I won’t be happy is simply because I love him. I think he trusts me because he doesn’t feel judged, or that he’s let me down.

I do my best not to create fear around food, and the key (to me) is to not be judgmental. Who needs it, right?! It’s about teaching the right lessons and our kitchen experiences allow opportunities for explaining why good, real food is so beneficial. I find that accentuating the positives naturally draws us to positive habits. In doing so, I’m comfortable that I have given him the right set of tools to make the right choices, and can trust him to do so, even if he goes through the inevitable period of rebellion.

My son is big, bustling, sporty, developing and HUNGRY and needs as much nourishment as he can get. It’s critical for his development, but even more important is making sure it’s the right kind of nourishment – the kind that his body requires for sustainable, long term development.

So, this is why we decided to write a recipe book together. And it’s one of the most important things I’ve created in my work because my son and I created it together.

I know I will cherish the memory of this experience forever, as well as all our special moments in the kitchen. I have a feeling he will too.

When I tell him that one day his future wife will thank me for teaching him how to cook, and how lucky his own kids will be having a Dad who knows how to nourish them, he shoots me his proudest grin.

REAL FOOD FOR HUNGRY TEENS is the eBook we created together. We hope you love all the recipes and maybe even create beautiful long-lasting kitchen memories together.

About the eBook: Created by certified health coach, Brenda Janschek, and her hungry and creative son Orlando, this eBook contains a rich variety of over 20 nourishing, real food recipes designed to satisfy the tastebuds and growth requirements of developing teenagers.

Teenage years place a great burden on the body as it transforms into adulthood. These tasty recipes are designed to help our growing kids through this period of physical, emotional and intellectual upheaval with food that actually supports their accelerating growth, without simply resorting to a loaf of bread at each sitting.

You can purchase it here.

But as my kids started to grow up, I started to wonder if I’d need something to fill the void when I hit the ‘Big 5-0’, and the kids have left home (please God…), I’ve been out of the workforce in, like, forever, and the husband starts taking an odd interest in sports cars …

My decision was fairly easy in a way. Given the enjoyment and fulfilment I experienced in my previous work life, starting a new business was a natural decision. The question was what type it would be.

In pursuing my passion for nutrition and wellbeing, I decided to study to become a health coach four years ago, establishing my business Brenda Janschek Health and Lifestyle once the course was completed. To be honest, I had no real plan, but I thought I’d love to do pantry makeovers. It didn’t take long to realise that this service alone was not going to reach everyone I wanted, nor make me a sustainable living.

Almost three years on, and I still run my signature pantry makeover service as well as other successful offerings, and I’m much clearer about my passion and my direction. I have to admit, it’s been hard, and I have wanted to give up 100 times, but bottom line, I absolutely love what I do.

I love connecting with my beautiful Facebook community of like-minded spirits, I love working closely with women in my one-on-one coaching and reaching hundreds of women through my online courses.

I love the messages of gratitude from those whose lives I’ve helped in some way, I love recipe creating, blogging and being a part of a movement of wellness warriors who are all striving for positive change in this world.  And I love how all of my work is at one with my core beliefs and values.

Your work is to discover your work and then, with all your heart, to give yourself to it. Buddha (563 – 483 BC)

One part has been missing however, how to make it truly financially viable and therefore sustainable. Which is why I jumped at the chance to do my Diploma of Business through Business Mamas.

Pukka Tea and Chewy-Choc Banana Cookies help me concentrate!

So while I’m overloaded as a mum and entrepreneur, I’m optimistic that doing this course will help me become clearer about the best way to propel my business forward. I hope that my studies will provide the direction my business needs to become more efficient, and provide the tools necessary to support it’s success.

My ultimate dream is about creating  positive change to the health and wellbeing of precious families all over the world and so affect a change for the generations to come, so wish me luck!

I truly don’t know what will come of it, but am grateful that the opportunity to do this course has come into my life and to have you on this journey with me.

If you want to take the first step to live happy, work happy, be happy, contact Business Mamas today and the Business Mamas team will be in touch with more information.