Kefir For Kids: Do Babies, Toddlers and Children Really Need It?

Kefir for kids is a growing area of interest, particularly as the nutrients in kefir have been linked with various health benefits.

You may also have heard that the health benefits of kefir are superior to yoghurt!

So you wonder whether you should be offering kefir to your baby, toddler or older child.

If you’d like to explore the benefits of kefir milk for children then you are in the right place.

In this blog article, we’ll discuss whether kefir is good for children, kefir’s health benefits and how much kefir to drink.

What is kefir and is it safe for babies and infants?

Kefir is a fermented drink with a creamy consistency and slightly acidic taste.

Kefir can be prepared by fermenting milk from cow and goat milk with starter cultures containing kefir grains.

Did you know that kefir grains are not a grain?

Instead, it’s a symbiotic culture

3 Best Plant Milk Alternatives For Toddlers

Need help sourcing the best milk alternatives for toddlers?

As a family, you might be thinking about eating less meat and more plant-based foods this year.

You hit the supermarket and you decide to pick a plant-based milk alternative for you and your children.

Any will do for your baby or toddler, right?  Wrong!

Need help sourcing the best milk alternatives for toddlers?

As a family, you might be thinking about eating less meat and more plant-based foods this year.

You hit the supermarket and you decide to pick a plant-based milk alternative for you and your children.

Any will do for your baby or toddler, right?  Wrong!

Learn how to choose the best plant-based milk alternative for your toddler as what’s right for you, won’t be the best choice for your infant or toddler.  Confused?

Keep reading to find out which milk alternatives for toddlers I recommend.


How to

Are Peas Low FODMAP for IBS Kids?

Peas are every kid’s favourite vegetable so you are probably wondering ‘are peas low FODMAP?’

Peas are an easy feel-good veggie that pairs beautifully with fish fingers on fishy Fridays.

If your child is struggling with tummy troubles and has been recommended to follow the kid’s version of the low FODMAP diet, you might be unsure whether peas should be off the table.

So you search: Are peas low FODMAP for kids?

In this blog article, we’ll cover whether peas are low in FODMAPs or whether you need to restrict this vegetable for children with tummy troubles and IBS Kids.

Are green peas a low fodmap food?

FODMAP is an acronym.  

It stands for:

  • Fermentable
  • Oligosaccharides
  • Monosaccharides 
  • and Polyols

FODMAPs are a group of fermentable carbohydrates that resist digestion by the stomach and pancreatic enzymes, travel undigested to the large part of the bowel, can release gas and moves water

Simple Festive Fall Salad – Nutrition Awareness

Suuure, soups are “on trend” for fall but that doesn’t mean you can’t enjoy a seasonal salad, too!

Balanced, healthy salads make for a great weekday lunch, even during the cooler months.

I’m a simple gal when it comes to lunch, but that does not mean I don’t want my meals to lack texture, flavor, or nutrition. Cue this healthy & festive fall salad!

As specific ingredients come into season, I like to get creative with my usual recipes. Nearly every day, I have a big salad for lunch so this experiment made it’s way into my October-November rotation!

Over a bed of greens, I added roasted butternut squash, toasted pecans, diced green apple, goat cheese crumbles, and grilled chicken. For a kick, I whipped an easy maple mustard vinaigrette that took less than 5 minutes to create.

There are tons of ingredient swaps for this recipe:

  • Instead of

What is the Sirtfood Diet? Should I Try It?

The sirtfood diet was developed by two “celebrity” nutritionists in the UK and has recently rocketed to the top of this year’s top diet trends due to the claim that Adele has used it to lose 40+ lbs.

Adele has not personally confirmed doing the sirtfood diet OR how much weight she has lost.

The creators of the sirtfood diet, Aidan Goggin and Glen Matten, claim that you can “lose weight and not feel hungry. You can drop 7 lbs and 7 days and none of it will be muscle.” This quote is taken straight from the sirtfood website.

They claim that sirtuins (SIRTs), a group of seven proteins in the body, have been shown to regulate a variety of functions, including metabolism, inflammation and lifespan. Of note, these studies were on fruit flies and mice, not humans.

What do you eat on the sirtfood diet?

“Sirtfoods” supposedly increase sirtuins

Dietitian’s Guide: Healthy Options at Starbucks

Navigating the menu for healthy food & drink selections at Starbucks (or any coffee shop) can be overwhelming, but we’re to make it easy for you.

Sorry, no peppermint mochas or cake pops here!

Be sure to screenshot or bookmark this page so you are armed with a list of healthy options at Starbucks the next time you need a caffeine fix.

P.s- You can also listen to this episode on our Nutrition Awareness Podcast.


  • Unsweetened black coffee or tea. Feel free to add a splash of milk to break up the bitter taste
  • Americano
  • Unsweetened latte or cappuccino with any milk
  • Unsweetened Chai Tea Latte
  • Nitro Cold Brew, plain or with unsweetened milk
  • Nitro Cold Brew… with sweet cream! A grande has only 4 grams of added sugar, which is peanuts compared to other sweet beverages at SB with 4-10x that much sugar
  • Unsweetened Green Tea


  • If

Date Brownies (for an easier labor!)

I read a study that showed that women who ate dates in the 4 weeks prior to labor significantly reduced the need for induction and interventions in labor. It was a small study, but eating dates can’t hurt, right?

So I bought dates.

And they sat in my pantry for a week, untouched.

I realized I needed something a little more enticing to make myself eat dates (the women in the study at 6 dates per day). I’ve had ridiculous sweet cravings throughout most of my pregnancy, so why not take the dates and make them into brownies?

It didn’t take me long to get through an entire container of dates this way 🙂

Date Brownies 

  • 2 cups pitted dates
  • 1 1/2 cups walnuts (I toasted mine prior to bring out a nuttier flavor)
  • 3 tablespoons cocoa or cacao powder
  • 5 tablespoons chocolate whey protein (I used Naked Nutrition)

A Berry Healthy Valentine’s Day Smoothie Bowl

Show yourself some love & blend up a delicious Smoothie Bowl for Valentine’s Day!

You’re a smooth[ie] operator 😉

I’m all for boxes of chocolates and candy hearts but leading up to the most romantic day of the year, I still want to eat nutritious meals that satisfy my sweet tooth! Cue this Valentine’s Day Smoothie Bowl.

I like my smoothie bowls as thick as Beyoncé, topped with a variety of superfoods, and as tasty as a dessert.

To celebrate Valentine’s Day, I combined my love for spoonable smoothie bowls, nutritious food, and delicious flavors to bring you A Berry Healthy Valentine’s Day Smoothie Bowl!

Here are tips to creating a THICK smoothie bowl:

Grits waiting for a bite during our food photoshoot!
  • Use frozen fruit. If you only is fresh produce, throw them in the freezer and wait 1-2 hours. This works best if your fruits and vegetables

Mediterranean Veggie Pasta (High-Protein, Gluten-Free, Vegetarian)

This delicious Mediterranean Veggie Pasta with pesto makes for a healthy, plant-based dinner.

Make extra for lunch the next day- you’re going to thank yourself!

Traditional pasta tastes great (duh), but they often lack protein and fiber!

Upgrade your traditional vegetarian or vegan pasta recipes by using a high protein pasta made from chickpeas, lentils, or black beans. For this Mediterranean Veggie Pasta, I used Trader Joe’s Yellow Lentil & Brown Rice Spaghetti- they have 14 grams of protein and 3 grams of fiber per serving.

Banza is the OG high protein, legume pasta. It’s made from chickpeas and it’s probably my favorite taste & nutrition-wise.

But what kind of registered dietitian would I be if I did not encourage you to load up on veggies? Non-starchy goodies like bell pepper, onion, tomato, zucchini, & eggplant add texture, fiber, and Mediterranean vibes to this recipe.

Since I LOVE a big

3 Healthy Pumpkin Spice Breakfast Ideas

To keep energy levels high this season, try these 3 healthy pumpkin spice breakfast ideas!

I know, I know… pumpkin spice isn’t cool anymore. But as a basic millennial, it’s in my DNA to crave a PSL whenever the temp. drops below 80’F (I live in Florida, don’t make fun of me!)

Buuuuuuut most pumpkin spice themed items at the store are full of added sugar, low in fiber, and don’t boast much protein. 

Pumpkin spice cereal, granola, and energy bars just ain’t it. Sure, they taste good but a bowl of pumpkin spice cereal with almond milk will keep me full for like, I don’t know, 27 minutes?

Then I’m scrummaging my pantry for more sugar.

Instead, try one of these 3 healthy pumpkin spice breakfast recipes from home for less sugar, more protein, and extra nutrition!

Chocolate Pumpkin Overnight Oats (Vegan, Gluten-Free)

Tastes like cake!

In a mason