CORE CONNECTIONS | Kids Nutrition, Health & Development

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Today’s episode is all about bringing awareness around the importance of kids nutrition. I encourage you to be open minded as bring up topics that I feel don’t get talked about enough (many I’d like to dive into deeper in the future). We all want the best for our children, and bringing awareness of how that plays out nutritionally is extremely important.

Knowledge is power – take away what you can implement into your life and start helping your kids live a healthier life today.

Kids Who Are Fed Healthy Foods, Grow Up Loving Healthy Foods.

I take you through how your nutrition before getting pregnant, during pregnancy, while breastfeeding and so on can dramatically impact the way your children feel, behave and their health. In today’s society, we have become too comfortable with relying on processed foods to feed ourselves and our family’s.

It is never too late to start implementing healthier habits because it can make a huge impact both NOW and for our children’s FUTURE!

Mentioned In Today’s Podcast:

  1. Sammy’s Milk – great baby and toddler formula
  2. Dr. Sears The Baby Book – a great resource for babies ages birth to 2
  3. Amazing Grass Greens for kids!
  4. Amazing Grass Plant-based Protein Powder – I’ve found this to be the best tasting protein powder out there
  5. Bulletproof Brain Octane Oil
  6. Gluten Free… Fad or Lifestyle Change?


Adding good, quality fats into their diet:

  • Avocados
  • Coconut Oils
  • Organic Grass Fed Butter
  • Fish Oils
  • Nuts


Homemade Hummus

Servings: 2-3


  • 1 can of garbanzo beans drained, rinsed and peeled
  • ¼ cup of lemon juice
  • ¼ cup tahini
  • 2 Tbsp garlic, minced
  • 4 Tbsp olive oil
  • ½ tsp ground cumin
  • Salt and pepper to taste
  • 2-4 Tbsp of water (can depend on thickness of tahini)
  • 1-2 tsp honey


  1. Blend together very well. May need to stop after 30 seconds to scrap the sides then keep blending until smooth.
  2. Serve with veggies

Erica’s Bonus Tip: The skin of the garbanzo bean is made of cellulose which is a hydrophilic dietary fiber and is hard for people to digest so recommended to take the skin off garbanzo beans.

Homemade Pizza

Servings: 6-8


  • 1 cup almond flour
  • 1⁄2 cup coconut flour
  • 6-8 eggs
  • 2-4 cups mozzarella cheese or almond cheese
  • 1 can tomato paste
  • Garlic salt
  • Salt and pepper to taste

Optional Items:

  •  You can add any additional toppings you like
  • To make nut-free, replace almond meal with an additional 1/2 cup of coconut flour instead
  • To make dairy-free – replace cheese with almond cheese


  1. Preheat oven to 350 degrees
  2. In a medium bowl, whisk eggs together
  3. Combine the almond and coconut flour
    1. If the combination is too thick, add an additional egg or two
  4. Let the flour sit with the egg mixture for 3-5 minutes
  5. Mix in garlic salt
  6. Place parchment paper on a cookie sheet
  7. Using a spatula, spread the crust mix out on the cookie sheet until thinly disbursed
  8. Bake at 350 degrees for 15 minutes on the middle rack
  9. Remove and spread the tomato paste evenly over the crust
  10. Sprinkle garlic salt on top
  11. Add cheese along with any additional topping
  12. Bake for another 12 to 15 minutes or until the cheese has completed melted
  13. Remove and let sit for 10 minutes

Banana Bread

Servings: 6-10


  • 3 bananas
  • 3 eggs
  • 4 Tbsp grass-fed butter or ghee, softened
  • 1-2 tsp vanilla extract
  • 1-2 Tbsp organic honey
  • 1 cup almond flour
  • 1/4 cup + Tbsp coconut flour
  • 1⁄4 tsp sea salt
  • 1/4 tsp baking soda
  • 1/2 tsp apple cider vinegar

Optional Items:

  • Add dark chocolate chips  or walnuts


  1. Preheat oven to 350 degrees
  2. Add bananas, eggs, butter, honey and vanilla to large mixing bowl
  3. Mix for 2 minutes with beaters
  4. Add dry ingredients: almond and coconut flour, baking soda and salt
  5. Combine together and stir well
  6. Add apple cider vinegar and combine well
  7. Let it sit for about 5 minutes
  8. Line the bread pan with parchment paper
  9. Pour the banana mix into the bread pan
  10. Add chocolate chips and/or walnut pieces to top if you choose
  11. Bake for about 60 minutes or until top is slightly golden brown and you will be able to run a toothpick clean through the center
  12. Let it sit for about 10 minutes

Chocolate Peanut Butter Banana Smoothie

2-3 Servings: 2-3 For Little Ones
  • 1 cups water
  • Ice
  • 1 banana
  • 1 Tbsp PB powder or 1 Tbsp creamy organic PB
  • 1-2 scoops Amazing Grass Kids Superfood (chocolate) I would start with 1 scoop and work up to more
  • 1/2 Tbsp organic cocoa powder

Optional Items:

  • Add 1/2 to 1 scoop collagen powder
  • Add  1 tbsp brain octane (if skipping the peanut butter or wanting to add more healthy fat)
  • Add 1/2 to 1 scoop Amazing Grass Greens powder (for more added greens).


  1. Blend together well

Episode Quotes:

The material contained within is provided for educational and informational purposes only and is not intended as medical advice. You should seek prompt medical care for any specific health issues and consult your physician before beginning a new regiment or purchasing any product(s).

*Please note that some of the links above are affiliate links, and at no additional cost to you, I will earn a commission if you decide to make a purchase by using the link. Please understand that I recommend these products because they are helpful and useful, not because of the small commissions I make if you decided to buy. 

The post CORE CONNECTIONS | Kids Nutrition, Health & Development appeared first on Knocked-Up Fitness.

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