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How Much Fibre Do Kids Need?

As a parent, you’ve probably asked yourself “how much fibre do kids need?”, right? That’s a good question! Adults need about 35-40 grams of fibre a day, and kids need around 25 grams of fibre.

But do your kids get that amount each day?

There are plenty of foods that are rich in fibre, but kids are picky. Unfortunately, they tend to gravitate towards foods that have been processed or that are nutrient-low because they’ve been artificially  coloured a pretty red, green, or blue. (Yuck!)

Here’s a list of common items kids like to eat that contain almost ZERO fibre:

  • Chicken strips/nuggets
  • Hamburgers
  • Fried chicken
  • French fries
  • Potatoes
  • Potato chips
  • Candy
  • White bread
  • Most crackers
  • Dairy
  • Oils and condiments

So for that kid who’s go-to snack after school is crackers and cheese (seems healthy enough, right?) or peanut butter toast and a cheese string (doesn’t seem too bad), you should be aware that none of those foods contain any fibre (or very, very little).

Here’s a list of foods that DO contain good fibre:

  • Berries
  • Apples
  • Watermelon
  • Broccoli
  • Yams and sweet potatoes
  • Peas
  • Beans
  • Whole grain breads, crackers, and wraps
  • Brown rice
  • Quinoa
  • Oatmeal

From the list above, we’re willing to bet your child loves berries, watermelon, and whole grains. By just substituting processed cereal and milk in the morning for oatmeal and berries, you give your child about 25% of their daily recommended intake of fibre—all before school starts!

To make the day’s fibre intake even heftier, try substituting whole grain crackers and wraps for the more processed products in their lunch. You can also add NutraCleanse™ to a fruit smoothie when they get home (another 25% of their fibre intake right there at least), and make sure they have a serving of high-fibre veggies with their dinner.

By doing this, you can feel good about knowing that when someone asks you “how much fibre do kids need?”, you can respond with confidence and know that your child is getting enough!

When in doubt, add NutraCleanse™. It’s made from over 90% ground flax seeds, which are an amazing source of fibre, along with omega 3 and 6 fatty acids. To purchase online, visit our website.

3 Ways to Get Kids to Eat NutraCleanse™

Ensuring your child receives a healthy daily dose of nutrients in her diet can be a daunting task. Generally speaking, kids tend to have very particular appetites, tastes, and opinions, and it doesn’t usually support a large serving of greens or grains!

We have mentioned this before (see here): the importance of a healthy diet rich in omega fatty acids and fibre is imperative for kids’ growing bodies and brain development.

NutraCleanse™ can help!

Our dry food product is a unique formulation of flaxseeds and mostly organic (locally sourced) ingredients to provide an excellent source of fibre and omega 3 and 6 fatty acids. You can easily sneak NutraCleanse™ into many kid-approved meals and snacks so they can’t taste the healthiness (heaven forbid!) or have any reason to turn it down.

Here are 3 ways to sneak NutraCleanse™ in your child’s snacks and meals today:

Smoothies

Smoothies are a favourite snack choice for kids; probably for the slushy-like, fruity flavours that mask the taste of spinach and other healthy ingredients that were possibly added.

They’re great, because you can throw in whatever ingredients you have on hand, add some liquid, add some ice, and that’s it! There are tons of great recipes for smoothies out there that your kids will enjoy, and it’s so simple to increase the nutritional value of the smoothies by adding ⅓ cup of NutraCleanse™ to them.

Here’s a smoothie recipe from Angela Liddon (author of Oh She Glows) that mimics a chocolate milkshake:

Cheerful Chocolate Smoothie

Add to blender:

  • 2 cups of almond milk
  • ¼ cup avocado
  • 2 tablespoons unsweetened cocoa powder
  • 1 teaspoon pure vanilla extract
  • Very small pinch of fine-grain sea salt
  • 4-6 pitted medium Medjool dates, to taste
  • 4-6 ice cubes

Now add 1/3 cup of NutraCleanse™ (and possibly a splash more almond milk if it’s too thick), put the lid on the blender, and blend on high for 30 seconds. Serve immediately.

Kids’ Oatmeal

Kids love the soft, gooey goodness of oatmeal and it makes for a great breakfast or snack. Avoid buying the prepackaged and processed stuff though; you’ll want all the nutritional benefits of making up your own batch from scratch.

Our tried and true recipe for oatmeal is always a hit with the kids: add 1/3 cup oatmeal to 1 cup cold water in a pot with a dash of salt. Heat to boiling, stirring frequently. Turn heat down and simmer for 5 minutes, stirring occasionally. Then add 1/3 cup NutraCleanse™ and stir. Empty into bowl, and serve with honey and milk.

Baking for Kids

Do your kids like cookies? (Silly question, right?)

Our product can be hidden into the goodness of all kinds of baked goods. This is a great one for kids, because you can include them in the process of baking, and talk to them about the importance of following recipes and measuring out ingredients. Kids love to help out in the kitchen, so go ahead and start them while they’re young!

To make a healthier version of whatever you happen to be baking, just add NutraCleanse™! All you need to do is portion out some of the flour. If the recipe calls for one cup of flour, you can use ⅔ cup of flour and ⅓ cup of NutraCleanse. Give it a try in your next batch of chocolate chip cookies or banana muffins!

Sneaking our product into meals and snacks everyday will provide your children (and you) with essential nutrients that your body needs to stay healthy. To learn more recipe ideas or find out where you can purchase our product, feel free to visit our website or watch the video below:

 

 

 

 

 

3 Back-to-School Breakfast Recipes

Back-to-school often means additional stress for parents. Routines change and schedules shift, and more often than not, this affects meal planning.

But we want to help! (At least in the mornings.)

Here are 3 healthy back-to-school recipes that contain NutraCleanse™, which is full of fibre and great to incorporate into anyone’s diet. We hope your kids love them!

Feel the Beet Pancakes

Recipe adapted from Baby Nosh by Jennifer Browne and Tanya R. Loewen: serves 2

Ingredients

  • ¾ cup gluten-free steel cut oats
  • ¼ cup NutraCleanse™
  • 2 free-range eggs
  • 1 small beet; cooked and chopped
  • 2 tsp. cinnamon
  • 2 tbsp. pure maple syrup
  • 2 tsp. baking powder
  • 2 tsp. coconut oil

Method

  1. Combine all ingredients in blender, and purée until smooth.
  2. Spoon batter onto hot griddle.
  3. Once tops look bubbly and edges are starting to dry out slightly, flip.
  4. Flip once tops of cakes bubble.
  5. When other side is done, remove from heat, allow to cool until just warm, and serve with fresh berries and pure maple syrup.

Pumpkin Cardamom Chia Pudding

Serves 2

Ingredients

  • 1/3 cup chia seeds
  • 1 cup unsweetened almond milk
  • 1 340 ml. can of pumpkin puree
  • 2 tbsp. maple syrup
  • ½ tsp. cardamom
  • 2 tbsp. NutraCleanse™, divided

Method

  1. Combine chia seeds and almond milk, then place in refrigerator overnight to set.
  2. Refrigerate pumpkin puree overnight, as well.
  3. The next day, combine all ingredients except NutraCleanse™ in blender, and blend until smooth.
  4. Top with NutraCleanse™ (1 tbsp. each.)
  5. Serve immediately.

Om Oatmeal

Recipe adapted from Vegetarian Comfort Foods by Jennifer Browne: serves 2

Ingredients

  • ¾ cup gluten-free rolled oats
  • ¼ cup NutraCleanse™
  • 2 tbsp. hemp hearts
  • ¼ cup dried dates
  • 1 tsp. ground flax seed
  • 1 ½ cups water
  • Pumpkin and sunflower seeds to garnish

Method

  1. Throw the first six ingredients into a small stainless steel pot and combine.
  2. Add water to just cover the oat mixture (about 1 ½ cups).
  3. Cook on low-medium heat until water is absorbed; about 5 minutes. (Stir a few times throughout.)
  4. Remove from stove and scoop into two bowls.
  5. Garnish with pumpkin and sunflower seeds.

Enjoy! For more back-to-school recipes, visit our Recipes page on our website. Happy back-to-school!

*Photo credit to Tanya R. Loewen of Wild Honey Art House and Skyhorse Publishing.

 

 

NutraCleanse and Kids

We always get asked how to incorporate NutraCleanse™ into kids’ diets. Parents know that as a food product comprised of over 90% flaxseed, NutraCleanse™ is a fabulous way to add fiber and omega 3’s to their children’s everyday eating routines—and we couldn’t agree more.

Here are our top 5 recommendations for adding our product to your child’s daily menu:

Breakfast

Add 2 tablespoons of NutraCleanse™ to your child’s oatmeal. Cook oatmeal, stir in NutraCleanse™, and serve. It’s that easy!

Lunch

Stir 1 tablespoon of NutraCleanse™ into your child’s pasta, soup, stew, or chili. Kids won’t notice, but you’ll know it’s there, and you’ll feel good about that.

Snack

Add 2 tablespoons to an after-school smoothie. In addition to adding fibre and omega 3’s, our product will help your child to process the sugar from the fruit more efficiently.

Dinner

Add ½ cup of NutraCleanse™ to your family’s lasagna, burger mix, casserole, or anything else you can think of! Dinner just got even healthier, and your kids will be none the wiser.

Dessert

Sprinkle 1 tablespoon of NutraCleanse™ on top of ice cream, yogurt, pudding, fruit compote, applesauce, or whatever you happen to be serving to your child.

By incorporating NutraCleanse™, a completely natural, gluten-free, high-flax mixture to your child’s diet every day, you can assist your child in having a healthier digestive system and lower blood sugar levels. You will also increase her intake of omega 3 fatty acids—something most kids don’t get enough of.

But why take our word for it?! Order a bag (or find one in-store at one of our 1000 locations across Canada and the United States) and try it for yourself.

We promise you’ll be back for more.

High-Fiber Chocolate Zucchini Muffins

Looking for a healthy, kid-friendly recipe that you can send to school with your kids? Look no further! Our adapted version of this awesome muffin recipe created by Natalie Browne of Kitchen, Uncorked is incredible. The muffins are low in sugar, totally vegan, and super high in both fiber and taste.

Fiber is SO important to one’s health. It’s essential to help keep digestive issues at bay, and is directly related to lowered blood pressure and lowered blood sugar. Fiber keeps your body regular, and plays an important role in digestive health and wellness. Aside from raw and steamed fruits and vegetables, whole grains are a great addition to any child’s diet. (And yours!)

If you feel as though your child’s diet is lacking in fiber, NutraCleanse™ is a great supplement. It’s made with only five ingredients, and is incredibly high in not only fiber, but also vitamins and antioxidants.

And that’s where this yummy recipe comes in.

Finding a great recipe that’s healthy, fiber-rich, and nut-free is hard. So when you do find one, you have to get your kids on board! If the muffins aren’t sweet enough for your children, you can add semi-sweet chocolate chips to make them pack more kiddie punch.

So what are you waiting for? Start grating that zucchini, and away you go!

High-Fiber Chocolate Zucchini Muffins with NutraCleanse™

HIgh-Fiber Muffins

Ingredients

1 tbsp. chia seeds
3 tbsp. water

1 1/2 cups whole wheat flour
1/2 cup NutraCleanse™
1/4 cup cocoa
1/4 cup hemp hearts
1 1/2 tsp. baking powder
1/2 tsp. baking soda
2 tsp. cinnamon
1 tsp. salt

1/3 cup apple sauce
1/2 cup sugar
1 cup zucchini, grated
3/4 cup almond milk

1 tbsp. coconut oil

Method

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Combine chia seeds and water, stir well, and set aside on your counter.
  3. Measure the next 8 ingredients into a large bowl. Mix well, and set aside.
  4. Transfer the chia seed mixture to a medium-sized bowl. (It should have a gelatinous consistency.)
  5. Add in the apple sauce, sugar, zucchini and milk. Mix well.
  6. Pour the wet mixture into the dry mixture, and stir until just combined. Add chocolate chips. (Optional)
  7. Grease muffin tins with coconut oil.
  8. Fill muffin cups 2/3 full, and bake for 15-17 minutes.

Love them? You’re welcome!