by diana on January 10, 2011

in Healthy Snacks, Food & Recipes for Kids



There is more unhealthy packaged and junk food than ever before in North America and we are seeing the result of that. Disease and illness.

In my last post I listed some unhealthy foods. Foods you should think about giving up and promised to post a list of the nutritious foods to add. Here is the list of healthy, nutritious foods I recommend you add to your family’s diet.

  • Hemp Seeds (Hemp Hearts) – One of the most nutritious foods on the planet. High in protein, Omega 3, Vitamin E (3x the amount as in flax seeds), GLA and essential fatty acids
  • Chia Seeds – Complete protein, high in antioxidants, potassium, boron, iron, essential fatty acids, riches veggie source of Omega 3, fibre and more. Good for energy and endurance.
  • Raw Nuts and Seeds – Protein, vitamins, minerals, Omega 3, essential fatty acids, iron and fibre. Sesame seeds are very high in calcium, copper, manganese, tryptophan, magnesium, iron, phosphorus, zinc, Vit B1 & fibre. Pumpkin Seeds – Manganese, magnesium, phosphorus, tryptophan, iron, copper, Vit K, zinc, protein. Sunflower Seeds – Vit E, Vit B1, manganese, magnesium, copper, tryptophan, selenium, phosphorus, Vit B5, folate
  • Buckwheat & Oat Groats – these are high in fibre, protein and minerals. Buckwheat is gluten free (it is a seed). Both of these can be ground into flour, soaked and eat raw, cooked and used in baking and dehydrating recipes.
  • Quinoa - High in protein, manganese, magnesium, iron, tryptophan, copper, phosphorus. Great hot or cold, cooked or sprouted. Great in salads.
  • Gluten Free Flours (organic, high nutrient and high fibre). Chickpea, amaranth, brown rice and tapioca (just to name a few).
  • Madjool Dates (if in a package read label to see if contains preservatives) – High in calcium, sulphur, iron, potassium, phosphorous, manganese, copper, magnesium and fibre
  • Figs (again read package and check for preservatives) – Potassium, calcium (250 mg of calcium per 100g compared to whole milk at 118 mg), magnesium, iron, copper and manganese. (I buy the sun-dried figs from Thrifty foods)
  • Raisins and dried fruit (in moderation because high in sugar) – Use to sweeten cookies, muffins, cereals, treats instead of sugar
  • Cacao Powder (raw chocolate) – High in magnesium and antioxidants. Very low in caffeine (must lower than roasted cocoa and processed chocolate).
  • Raw Unsweetened Coconut flakes or chips – Calcium, magnesium, B vitamins, zinc, Vitamin C and good fats
  • Himalayan Salt or unprocessed/unbleached Sea Salt, Celtic Salt - High in natural minerals and trace minerals. Minerals are in colloidal form so small enough for cells to absorb.
  • Unpasteurized Honey (and/or Raw Honey) – Packed with enzymes (good for digestion), full of natural antibiotics. Source of simple carbohydrates, contains amino acids, vitamins, minerals. Niacin, riboflavin, calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc. (these nutrients vary depending on floral source)
  • Organic RAW Blue Agave Nectar or Raw Clear Agave Nectar and Pure Organic Maple Syrup – These are all sweeteners. Used for making raw chocolate and in various recipes requiring a sweetener. No need for white sugar!!

I have not listed everything there is out there that is healthy and could be added to your family’s diet but I have touched on some.

If you are new to this way of eating and would like more info on any of the ingredients above, please contact me or search for them on Google.

No need to get rid of everything bad and then only have the good. If you try to do this too fast, you will get overwhelmed and even frustrated. Especially when it comes to kids, introduce a little at a time and slowly begin taking away the bad.

I would love to hear your healthy food items/ideas – leave me a comment! We all love learning and sharing!

I will be posting some healthy food ideas and recipes in future posts so stayed tuned!


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