We’ve all heard the saying: “An apple a day keeps the doctor away.” Whole fruit is a favorite SuperHero food in our household—we always prefer them over fruit juice. Plus, whole fruits, including apples, provide a lot of beneficial fiber and nutrients for our bodies. This stewed apples recipe takes
Sunflower seeds are awesome! Seeds and nuts contain many vitamins and minerals that our bodies need. Sunflower seeds have many other benefits too including boosting the immune system and providing anti-inflammatory advantages. Sunflower seeds also contain melatonin making them a good evening time food. We love adding sunflower seeds to
Raw milk is a wonder food. There are so many health benefits of raw milk that it is well worth the sometimes difficult search to find a good source. However, there is a lot of misunderstanding and fear around drinking raw milk. Disclaimer: The raw milk we are referring to
Salmon is one of our favorite SuperHero Foods and one that we try to eat often, but sourcing the safest, nutrient dense salmon is nuanced. Here are some tips when buying safe salmon. A little over half of the salmon sold in the United States are raised on farms through
We love this homemade rhubarb soda recipe because it’s a great way to eat seasonally. One of my favorite things about buying produce at farmer’s markets and connecting with growers is learning about new foods and getting new ideas for the kitchen. We love taking our kids on field trips
Breakfast cereal is so ubiquitous today that it’s hard to imagine a grocery store or breakfast table without the brightly colored boxes covered with exclamations about taste, colors, shapes, and various statements about health. But is cereal bad for you? Unfortunately, cereals did not gain popularity because of their nutritional
Cooking at home is a big deal for our family. It’s an awesome way to spend time with the kids, choose the best quality ingredients, save money, and build skills (both for you and the kids!). The benefits of cooking at home are priceless. One of the biggest tips I
Our digestive system is the frontline of our health. It breaks down our food and metabolizes it into energy and many many compounds that our bodies use for day-to-day functioning. Taking care of our digestive system is so important! Conventional gummies and other sugar-filled, ultra processed snacks can do a
Breakfast is often referred to as the most important meal of the day, and this statement rings particularly true for children. Starting the day with a healthy breakfast provides a range of incredibly important benefits for children that can set them up for a productive and successful day. Here are
Breakfast can be a challenge. There is so much going on in the morning with trying to get everyone dressed and ready for school, work, and whatever else is going on that day. It’s no wonder we turn to convenient processed foods in the morning. But breakfast is the first
I don’t know about you, but I LOVE my morning coffee. I remember my mom would drink coffee straight black first thing in the morning, and we often hear that black coffee is the “healthiest” way to enjoy the drink. But we’re here to question that advice. Is black coffee
Artificial colors are in so many foods these days, particularly foods marketed towards children. Candy, cake frosting, cereals, yogurt, pickles, and so much more are colored with these artificial ingredients. Even many medicines include artificial food dyes to color pills or syrups. Artificial colors are usually derived from petroleum or
Easy, quick snacks are a necessity for every parent. Hungry kids are not happy kids! But so many of the processed snacks available in the store are full of artificial colors, natural flavors, and seed oils. Especially seed oils! Because so many quick and convenient options contain seed oils, it
Most of the cereal and granola you find at the store today is ultra-processed, not very fresh, and made with seed oils. That’s why we choose to make our nutrient-dense no seed oils granola recipe at home. Most granola available at the store contain artificial ingredients, seed oils, and way more
Seed oils are ultra processed and pro-inflammatory foods that are linked to heart disease and other chronic conditions. The science is becoming clearer every day, yet many physicians and seemingly reputable sources still suggest that seed oils are healthy? So do seed oils make you sick…or not? After posting a
One of the best ways to say #HelloHealthySugarMindset is to make at home with your kiddos! And there’s nothing easier than this 5 ingredient peanut butter cookie recipe! A healthy sugar mindset is not just about restricting sugar intake, it’s about appreciating and understanding the sugar that goes into your body.
Seasonal eating is an excellent way to keep a diverse diet, eat fresh foods, and engage with your local growers and economy. Winter seasonal eating also helps your body stay in sync with your environment. Just like the circadian rhythm—our daily internal clock that tells our body when to sleep
Extra virgin olive oil (EVOO) is one of our favorite healthy fats. Since it is best used raw or at very low temperatures, we love making salad dressings with EVOO, dipping bread or veggies in it, or drizzling it over a plate of pasta. It’s one of those ingredients that
A recent study by Consumer Reports found high levels of heavy metals in chocolate. A similar report on Consumer Lab was published at about the same time. As long-time lovers of chocolate, particularly dark chocolate, we were concerned to read these reports, and we decided to look into this further.
We love making desserts at home because it means quality time with the family, building practical skills, and making something fresh and high quality! Plus, making your own sweets at home is a great way to build a healthy mindset around sugar. This easy chocolate recipe is a great one
Ice cream is a nutrient-dense food. Wait, what? You read that right! BUT there is a huge difference between store-bought ice cream and a homemade ice cream recipe made with high quality, nutrient-dense ingredients. Many store-bought ice creams contain corn syrup, natural and artificial flavors, seed oils, and/or gums, and
Is monk fruit and stevia healthy? They come from nature AND they don’t have any calories? Sounds a bit too good to be true… Let’s explore. Monk fruit or siraitia grosvenorii, the scientific name, is native to south China and Thailand and is a small melon that is part of
Chocolate chip cookies are a fun and easy treat to make at home. Plus, when you make cookies at home, you get to choose the best quality ingredients! Nutrient density is key. We can choose better ingredients (highlighted below), so that we balance out the sugar with extra nutrients and
Sleep. It’s one of the most important aspects of our children’s development and wellness. Yet, most children don’t get enough sleep. Quality sleep is associated with many, many benefits for kids including improved attention, behavior, learning, mental health and more. On the other hand, insufficient sleep can result in decreased
Sugar is added to and hidden in most processed foods, and we’re eating more ultra processed foods than we ever have. That’s why it’s incredibly important to build a healthy relationship with sugar when your kids are young. The American Heart Association recommends that kids get no more than 25
For quite some time, I looked at making dinner as a chore. Sometimes I even dreaded it! But everything changed when I started to shift my perspective on cooking. It helped me to appreciate the time more and helped me to see all the wonderful benefits of cooking at home.
We talk often about the benefits of cooking at home, but if you think cooking is overwhelming, time consuming, or hard, that might not be enough to drive you towards cooking more often. If cooking isn’t already your wheelhouse, getting yourself into the kitchen can be challenging, especially on top
Store-bought salves can be filled with fragrance and other ingredients Use this easy beeswax salve recipe to protect you and your family’s skin.
We all love fresh scents and clean aromas. This is why the ingredient “fragrance” is in many household and skincare products, including lotion, shampoo, laundry detergent, deodorant, and even baby wipes. However, these scents are often a toxic fragrance in disguise and they can be harmful to your and your
When you think of gummies, what comes to mind? For many (myself included), gummies remind us of those sugary snacks we had packed in our lunch boxes growing up. And while I loved gummies and still do, it’s been a long time since I’ve snacked on store-bought gummies, and I
At My SuperHero Foods, we LOVE to think of ways to get our community involved. While we were deep in the illustration process for our newest book, My SuperHero Sleep, our amazing illustrator, Elizabeth Evey, had the great idea of selecting three kids to be characters in our book! We hosted
I have some wonderful memories of Halloween growing up. My favorite part was organizing and sorting my Halloween candy with my sisters and friends As a parent, I want to give my kids a fun Halloween experience, but it’s tricky because I know the harm that all that processed sugar
We talk often about the amount of artificial ingredients in our food. That’s overwhelming enough, but when we add harmful chemicals, like phthalates, that are in household products and cleaning supplies…whew! It’s a lot to take in. Living a low-tox lifestyle can be overwhelming at first, but it’s all about
I get it! For many families, an early dinner is hard to work into the schedule. Working late, afternoon and early evening activities for the kids, traffic, and life. It already hard to cook at home every night but then add cranky kids, a messy home, and so on, and
A nutrient-dense lunch has tremendous benefits for our kiddos! It is such a wonderful opportunity to load them up with real, whole SuperHero Foods that will build their bodies and minds. I get it…packing a school lunch can be tedious at times. That’s why I’m sharing my approach and formula
Sleep experts will agree that sleeping has a plethora of amazing benefits for kids. In fact, quality sleep doesn’t just provide benefits. It’s a necessity for a child’s development, and you can give your kids an amazing gift enough night if you improve your kids’ sleep. In his book, Genetic
Seed oils are a group of inflammatory seed oils that are linked to inflammation and other health conditions. They are in all kinds of pastries, restaurant food, and “healthy” granola bars. We dedicated an entire month of #SuperHeroYou2022 on saying goodbye to seed oils. But there are many different kinds
Sugar isn’t the enemy. We’re never advocating it as such. And it’s not about avoiding it completely, but to be mindful about the amount of sugar you consume, to consider where it comes from, and to how much it’s processed. Big Food makes this difficult as they engineer ultra processed
Prioritizing local food from local farms may be one of the most worthy causes in terms of our bodies, our communities, and our planet. By supporting local, you are ensuring that your food budget goes directly to supporting your community. Your direct support allows these farms to survive–and thrive! Not
“Big Food” refers to the major food and beverage corporations in the United States. Some well known examples of Big Food companies include Kellogg’s, Post, Kraft, General Mills, Nestlé, and Coca-Cola. Like other monopolies, Big Food hinders a free economy. Smaller, alternative brands have a hard time competing, and many
Reading food labels is an essential part of eating well, buying smart, and caring for your health. In fact, I think this critical skill should be taught in all schools. Why? Our health is our biggest asset, and what we put in our body REALLY matters. What we DON’T put
The main concern we hear about healthier whole foods is that it’s too expensive, but we believe that with a little research, organization, planning, and creativity, it’s possible to eat well on a budget. We’ll be honest with you: the hardest part of eating healthy on a budget is going
Did you know that the US wastes 30-40 percent of the food we produce? That’s crazy!! And about 39 percent of that waste happens in our home. Wasted food is wasted energy, time, and money. Reducing waste is a great way to make the most of your grocery budget and
Fresh produce makes up most of the list of SuperHero Foods we promote, and for good reason! Broccoli, berries, avocados, and all of the rest have so many fantastic nutrients to offer us. Berries have tons of antioxidants; broccoli and other cruciferous veggies contain many different vitamins; and avocados provide
Eating well is one of the best ways to care for your health, but high-quality food can be expensive. Unfortunately, our food system priorities profit and quantity over quality, and many of the cheaper and more widely available products aren’t what’s healthiest for us. There’s no reason why we should
We believe that cutting industrial seed oils from your diet may be one of the most important steps you can take to improve your health. It’s hard to avoid seed oils because they are everywhere from almost all processed foods to most restaurants, but we’re going to give you some
celebrating our youngest’s first birthday with a delicious no added sugar banana coconut cake recipe Birthdays are special. I have wonderful memories of my birthdays while growing up, and I want to be able to provide this same experience for my kids too. But here’s where it gets hard! Birthday
Condiments made at home (like everything else you make at home!) can be much healthier than store-bought condiments. Why? Because you choose the ingredients! I always try to find the highest quality ingredients I can. For healthy salad dressing recipes, we prioritize fresh organic ingredients, extra virgin olive oil, organic
Nut and seed butters can be a wonderful and filling snack. They are also a fairly good source of protein for vegans. Nut butters can be an easy and convenient way to get healthy fats, protein, and other important nutrients in our diet. But remember, not all nut butters are
Omega 6 versus Omega 3 When it comes to our health, there is one ratio you should really understand, and that is the ratio omega 6 to omega 3. Omega 6 and omega 3 are both fatty acids. They are polyunsaturated fatty acids (PUFAs), and they are important because they
Our newest book to help your kids understand the power of quality sleep!
Our children’s book to build your kid’s curiosities about healthy food!
Like us, you care about your family’s health, and we want to help empower you to make informed (and delicious!) decisions.
Making breakfast for your kids on busy mornings can be easy, and this book will show you how!
Words of kindness
