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A Spring Treat- and a lesson in moderation

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Parenting during the holidays is never easy. Everywhere you turn, there are sugar-laden treats tempting your little ones and undermining your efforts. With Easter and Passover just around the corner, it’s a good time to share some tips for teaching your children how to indulge wisely. As a dietitian and mom, I believe that the key to raising healthy eaters is moderation. Here is how my family practices moderation, so we can indulge in occasional treats (like the Spring Sunflower Cups, below!) without worry.

Everyday foods are healthy foods.

Making the healthy choice an easy choice is important- for kids and parents! In my house, this starts with meal planning and keeping plenty of nutritious options on hand. We stock our refrigerator with washed, sliced fruits and vegetables that the whole family can easily enjoy. The pantry is filled with snack-sized portions of dried fruit, pumpkin or sunflower seeds and whole-grain crackers.

Avoid using food as a reward or punishment.

It can be tempting to use food to encourage or discourage behavior but it’s not a great idea. Rewarding with treat foods simply puts that food on a pedestal and increases your child’s desire for it. Keeping a neutral attitude about all foods will help kids learn moderation and decrease the chances that they will become adults who are constantly “rewarding” themselves with food.

Be a good role model.

What happens when YOU overeat? As parents, our actions speak louder than our words. Eat a healthy, well-balanced diet and try not to show signs of guilt or make a big deal out of your own indulgences. We are all human and food is something to be enjoyed, not vilified.

When it’s time to indulge- choose wisely! 

When it is time for a little treat, be sure it is something truly delicious! These simple, allergen-friendly Spring Sunflower Cups are the perfect addition to your springtime celebrations.  Naturally portion-controlled and made with high-quality Gerbs Dark Chocolate and Homemade (or store bought) Sunflower butter, they are worth the splurge!


Print Recipe
 Spring Sunflower Cups
These delicious, no-bake, allergen-friendly treats are the perfect addition to your spring celebrations! The key to this recipe is creating a "piping bag" using 2 gallon-size plastic bags. Check out our no-fuss tips for clean piping!
Course Dessert
Prep Time 10 minutes
Servings
Sunflower Cups
Ingredients
  • 2.5 cups Gerbs Dark Chocolate Chips 2.5 cups = 1 lb bag Gerbs' chocolate chips
  • 1 cup Sunflower Seed Butter
  • 1/4 cup Gerbs Sunflower Seeds (for garnish)
Materials
  • 2 gallon-size plastic bags
  • 40 mini cupcake liners
Course Dessert
Prep Time 10 minutes
Servings
Sunflower Cups
Ingredients
  • 2.5 cups Gerbs Dark Chocolate Chips 2.5 cups = 1 lb bag Gerbs' chocolate chips
  • 1 cup Sunflower Seed Butter
  • 1/4 cup Gerbs Sunflower Seeds (for garnish)
Materials
  • 2 gallon-size plastic bags
  • 40 mini cupcake liners
Instructions
  1. Heat chocolate in microwave-safe bowl for 2 minutes or until melted smooth. Let cool slightly.
  2. Place cupcake liners on a cookie sheet.
  3. Line two tall glasses with a gallon-size plastic bag. Scoop all of sunflower butter into one bag and 1/2 of the melted chocolate into the other. Remove liner from glass and twist bag to secure closed. To begin piping, cut a small hole in one edge of each bag.
  4. Pipe enough chocolate to cover the bottom of each cupcake liner.
  5. Pipe a layer of sunflower butter on top of the chocolate layer.
  6. Refill the chocolate bag with remaining melted chocolate and pipe over the sunflower butter. Smooth tops of each cup using the back of a small spoon, if necessary.
  7. Garnish each cup with a few sunflower kernels and cool in the refrigerator.
Recipe Notes

SHOP: Gerbs Dark Chocolate Chips- Miniatures

Use HOMEMADE SUNFLOWER BUTTER in this recipe!

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Homemade Sunflower Butter

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Sunflower butter, also called sunflower seed butter, is a delicious, healthy alternative to nut butters. Rich in protein and healthy fats, it is a great option for people who suffer from peanut or tree nut allergies or anyone looking for something new! Sunflower butter is also a great option for nut-free school lunches and snacks.

The most delicious sunflower butter starts with good quality, freshly toasted sunflower kernels. We used maple syrup to add a touch of sweetness but feel free to adjust the amount or type of sweetener, to your taste. Honey or Agave would both work well in this recipe. If you’ve had store-bought sunflower butter, be sure to give this recipe a try. You simply cannot beat the taste of the homemade stuff!

Start off by toasting your seeds. This is one, 1lb bag of Gerbs Raw Sunflower Kernels (approximately 3 cups).

Toasting is essential to get the best flavor and to ensure that the seeds “cream” into butter efficiently. Don’t skip the toast! We toasted in a 325 degree oven for about 14 minutes, stirring the seeds every few minutes. Once they are ever-so-lightly browned, set them aside to cool.

Next, we collected the rest of the ingredients and set up the food processor. Be sure to use at least a 9-cup food processor.

Go time! Add the cooled, toasted sunflower seeds to the food processor and turn it on. At first, the seeds will pulverize into a dust-like consistency. (Picture 1) Don’t worry! After a minute or so, the dust will settle (literally!) and the consistency will change into more of a sand-like texture. (Picture 2). After about 3 minutes, add your oil, cinnamon, pinch of salt and sweetener of choice. At this point, the mixture will resemble wet sand. (Picture 3) Now, just let the food processor do the work and be patient. It can take a while for the seeds to cream into a smoother, butter-like texture. It took an additional 18-20 minutes for ours to “come together” but this will vary depending on the food processor. (Picture 4)

Once you’re happy with the consistency, transfer the sunflower butter into an air-tight container. It will last for at least a month in the refrigerator (but we polished ours off MUCH quicker!)

Once you get hooked on this, play around with the recipe and share your family’s favorite combinations (Vanilla extract? Cocoa Powder?) on the Gerbs Facebook page!

Print Recipe
 Homemade Sunflower Butter
Makes approximately 2 cups of sunflower butter
Prep Time 15 minutes
Cook Time 20 minutes
Servings
2 tablespoon servings
Ingredients
  • 3 cups Gerbs Raw Sunflower Kernels 3 cups = 1 lb bag of Gerbs' seeds
  • 2-3 tablespoons maple syrup, honey or agave optional
  • 2-3 tablespoons mild oil (such as Sunflower or Light Olive Oil)
  • 1/2 teaspoons Gerbs Cinnamon
  • Pinch Gerbs Himalayan Salt
Prep Time 15 minutes
Cook Time 20 minutes
Servings
2 tablespoon servings
Ingredients
  • 3 cups Gerbs Raw Sunflower Kernels 3 cups = 1 lb bag of Gerbs' seeds
  • 2-3 tablespoons maple syrup, honey or agave optional
  • 2-3 tablespoons mild oil (such as Sunflower or Light Olive Oil)
  • 1/2 teaspoons Gerbs Cinnamon
  • Pinch Gerbs Himalayan Salt
Instructions
  1. Preheat oven to 325 degrees F.
  2. Spread sunflower seeds evenly on a rimmed cookie sheet. Toast for 10-15 minutes. stirring every few minutes, until lightly browned. Set aside to cool.
  3. Place toasted seeds in food processor. Turn on and pulverize for 3 minutes until seeds reach sand-like consistency.
  4. Add oil, sweetener, cinnamon and salt. Continue to process until mixture reaches butter consistency, about 18-20 minutes.
  5. Store butter in jar or air-tight container in refrigerator.
Recipe Notes

SHOP: Gerbs Raw Sunflower Seed Kernels

SHOP: Gerbs Cinnamon

SHOP: Gerbs Himalayan Salt

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Chia Overnight Oats with Dates

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Happy National Chia Day!

National Chia Day is a happy day indeed! These tiny seeds are one of the most nutritionally powerful foods on the planet. We’re celebrating with a new recipe: Chia Overnight Oats with Dates!

Chia seeds date all the way back to Mayan and Aztec tribes. It’s thought that the seeds were eaten by these cultures to provide strength and energy. I’m not surprised. These powerhouses contain all the nutritional goodness of heart healthy omega-3 fatty acids, complex carbohydrates, protein, fiber, calcium, and antioxidants. One ounce of Gerbs raw black chia seeds (approximately 2 tablespoons) contains 135 calories, 5 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.

So why stop at the seeds? Let’s go one step further and incorporate some chia seed meal powder into our lives! After all, this nutty flavored food is not only a rock star when it comes to nutrition – it’s also delicious! The mild flavor makes chia versatile. It can be added to smoothies, cereals, yogurt, baked goods, sauces, vegetables, rice dishes, and oatmeal! And if you’re trying to add more healthy foods into your kids’ diets (who isn’t?), this is one food that can usually sneak past the pickiest of eaters.

Hungry yet?

New Recipe: Chia Overnight Oats with Dates

I’m not sure what I love more about this recipe – the incredible amount of nutrition it packs into a single dish (with the chia seeds, chia powder, gluten-free rolled oats, and dried fruit) or the fact that it is incredibly easy to make! Let’s call it a tie.

 

I’m a big fan of using mason jars for overnights oats, because it gives me a way to recycle my salsa jars. But you can use a bowl with an air tight lid for this recipe as well. This is an allergen-friendly recipe, but there are a few modifications you can make depending on your dietary restrictions or preferences. For example, if you’re allergic to almonds, you can substitute your choice of milk for the almond milk (or water if you prefer).

Also, if you’re not into the sweet stuff right now, you can omit the vanilla extract and/or maple syrup – these are optional ingredients. The dates are a delicious way to sweeten the oatmeal naturally without any added sugar. However, if you’re trying to keep all sugars down, including natural sugars, you can substitute fresh fruit which is less concentrated than dried fruit.

This fiber-packed, nutrient-rich breakfast is a fantastic way to start your day. The powerful combination of healthy fats, protein and fiber is sure to keep you feeling satisfied all morning long.  And it’s great for kids before school, because it fuels them up with nutrients they need to succeed in the classroom! Let us know if you give this recipe a try by sharing it on social media and tagging #GerbsNutritionMoms. Enjoy!

 

Print Recipe
 Overnight Oats with Chia and Dates
National Chia Day with Overnight Oats with Chia and Dates
Course Breakfast
Servings
Ingredients
  • 1 cup Gerbs Gluten Free Rolled Oats
  • 1 tablespoon Gerbs Raw Black Chia Seeds
  • 1 1/2 teaspoons Gerbs Chia Seed Powder
  • One pinch Gerbs Himalayan Salt
  • 1/2 teaspoon Gerbs Cinnamon
  • 6 whole Gerbs pitted dates (chopped)
  • 1 cup unsweetened, vanilla almond milk or water or milk of your choice
  • 1/2 teaspoon Vanilla Extract
  • 2 tablespoons pure maple syrup optional
Course Breakfast
Servings
Ingredients
  • 1 cup Gerbs Gluten Free Rolled Oats
  • 1 tablespoon Gerbs Raw Black Chia Seeds
  • 1 1/2 teaspoons Gerbs Chia Seed Powder
  • One pinch Gerbs Himalayan Salt
  • 1/2 teaspoon Gerbs Cinnamon
  • 6 whole Gerbs pitted dates (chopped)
  • 1 cup unsweetened, vanilla almond milk or water or milk of your choice
  • 1/2 teaspoon Vanilla Extract
  • 2 tablespoons pure maple syrup optional
National Chia Day with Overnight Oats with Chia and Dates
Instructions
  1. Combine oats, chia seeds & powder, salt, cinnamon and dates together in a bowl or mason jar. Pour almond milk, vanilla extract and maple syrup over the mixture and stir. Cover and place in the refrigerator overnight. Serve cold or heated up, topped with more dates and your choice of nuts or seeds.
Recipe Notes

SHOP: Gerbs Rolled Oats

SHOP: Gerbs Raw Black Chia Seeds

SHOP: Gerbs Chia Seed Powder

SHOP: Gerbs Himalayan Sea Salt

SHOP: Gerbs Cinnamon

SHOP: Gerbs whole pitted dates

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Meet the Gerbs Nutrition Moms!

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Hi! We’re the Gerbs Nutrition Moms! It’s a pleasure to meet you. As moms and registered dietitians, we can relate to the real-world challenges of feeding your family a healthy diet. It is not easy. This is especially true for families managing food allergies and intolerances.  That is why we are so honored to be representing Gerbs. Like you, we are constantly on the hunt for healthy, delicious products we can trust. Whether you or a loved one suffers from allergies or, you are just looking for great-tasting seeds, granola, grains (and much more!), Gerbs has your back!

Gerbs Nutrition Moms Stephanie Ferrari and Sheri Kasper
As the Gerbs Nutrition Moms, we’ll be sharing food and nutrition tips, recipes and more on the new Eating Well Blog and on social media. Here is what you can expect from us:

  • Nutrition advice you can trust
  • Tasty, family-friendly recipes
  • Thorough, judgement-free answers to your nutrition questions
  • Tips and tricks to help kids enjoy healthy foods
  • A bit of humor- feeding kids requires a good sense of humor!

Here are some fun facts about us:

Gerbs Nutrition Moms Sheri Kasper, RDN, LDN

 

About Stephanie Ferrari

We are thrilled to be part of the Gerbs Community and look forward to getting to know you! Be sure to sign up to receive notification when a new blog is posted! And, don’t forget to follow Gerbs on Facebook, Twitter and Pinterest. Lastly, if you have a nutrition question or blog topic idea for us, please send us an email: NutritionMoms@MyGerbs.com.

-Steph & Sheri

Kick off National Nutrition Month with a Mixed Berry Smoothie Bowl!

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Happy National Nutrition Month!

As a registered dietitian and a mom, I know how challenging it can be to feed your family with confidence. There is so much misinformation on the internet today and it’s causing a culture of fear around food. And if your child is living with food allergies, it makes it a thousand times harder. I am allergic to crustaceans, my husband’s cousin has a severe peanut allergy, and my niece has Celiac Disease, so I have seen firsthand just how tough it can be – the worrying, the isolation, and the work that goes into eating can be exhausting. But Gerbs takes all of that away which, in my humble opinion, is incredibly valuable.

Gerbs granola and pumpkin seeds and snack mix

Did you know that March is National Nutrition Month? The theme of the month is “Put Your Best Fork Forward.” And that’s exactly what we’re here to help you do!

If you haven’t tried smoothie bowls yet, now is the perfect time to start. These colorful, nutritious bowls of goodness make a fantastic meal at any time of day. Plus, they are fun to eat, so kids love them! Eat your smoothie with a spoon? You bet! So put your best fork spoon forward and give this healthy, food allergy- friendly recipe a whirl.

Mixed Berry Smoothie Bowl with Granola and Pumpkin Seeds

The key to a good smoothie bowl is twofold: the base should be thick enough to support the toppings, and the toppings should balance out the meal nutritionally. To keep the base thick, you’ll want to add less liquid than you normally would for a smoothie plus one thick ingredient like yogurt or avocado. For this recipe, we used frozen berries, pomegranate juice, and dairy-alternative plain yogurt plus some frozen spinach. I always add frozen spinach to smoothies – it’s a great way to sneak some greens into the kids’ diets.

This recipe calls for coconut yogurt and shredded coconut. If you or a loved one is living with tree nut allergies, you may be wondering if you can safely eat coconut. According to the American College of Allergy, Asthma, & Immunology, “Coconut is not a botanical nut; it is classified as a fruit, even though the FDA recognizes coconut as a tree nut. While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut.” And according to Kids with Food Allergies, “Most people allergic to tree nuts can safely eat coconut. Coconut allergy is reasonably rare.” If you are allergic to tree nuts, talk to your allergist before adding coconut to or eliminating coconut from your diet and get clearance from your doctor before trying this recipe. 

Mixed Berry Smoothie Bowl with Pumpkin Seeds and Granola.

The pumpkin seed kernels give the smoothie bowl a nutrition boost. Pumpkin seeds are a good source of protein, vitamin K, iron and copper, and a very good source of magnesium, phosphorus and manganese. They are also rich in immune-boosting zinc. The seeds are a great topper for smoothie bowls, because they add color and crunch. What’s not to love?!

Gerb’s gluten-free Original Honey & Seed Granola is one of my favorite products. Granola tends to get a bad rap – and usually for a good reason. Most granolas on the market today are packed with sugar and calories. The Gerbs granola, on the other hand, has a clean ingredient list of real food. And it’s the perfect texture – no hard-to-chew clumps! At only 125 calories per serving and containing only natural sources of sugar, this product is a pantry staple.

This recipe is a mixed berry smoothie bowl made with granola and pumpkin seeds

Let us know if you blend this up! Share it on social media and use the hashtag #GerbsNutritionMoms. And if you like this recipe, remember there’s more where that came from! Be sure to sign up to receive notification when a new blog is posted. And, don’t forget to follow Gerbs on Facebook, Twitter and Pinterest. Lastly, if you have a nutrition question or blog topic idea for us, please send us an email: NutritionMoms@MyGerbs.com.

Print Recipe
 Mixed Berry Smoothie Bowl
Course Breakfast
Prep Time 7 minutes
Cook Time 3 minutes
Servings
person
Ingredients
  • 1 1/2 cups frozen mixed berries
  • 1/4 cup pomegranate juice
  • 1/4 cup plain coconut yogurt (or yogurt of your choice)
  • 1/4 cup frozen spinach
  • 1/4 cup fresh blueberries
  • 1/2 medium banana
  • 2 tbspn Gerbs Original Honey & Seed Granola
  • 2 tbspn Gerbs Raw Pumpkin Seed Kernals
Course Breakfast
Prep Time 7 minutes
Cook Time 3 minutes
Servings
person
Ingredients
  • 1 1/2 cups frozen mixed berries
  • 1/4 cup pomegranate juice
  • 1/4 cup plain coconut yogurt (or yogurt of your choice)
  • 1/4 cup frozen spinach
  • 1/4 cup fresh blueberries
  • 1/2 medium banana
  • 2 tbspn Gerbs Original Honey & Seed Granola
  • 2 tbspn Gerbs Raw Pumpkin Seed Kernals
Instructions
  1. Blend the frozen berries, pomegranate juice, yogurt, and spinach until smooth. Transfer to a bowl and top with the blueberries, sliced banana, pumpkin seeds, and granola. Dig in!
Recipe Notes

SHOP: Gerbs Original Honey & Seed Granola

SHOP: Gerbs Raw Pumpkin Seed Kernels

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Salt and Pepper Caramel Brownies

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Salt and Pepper Caramel Brownies

Photographs copyright © 2015 by Erin Kunkel

Salt and Pepper Caramel Brownies using Gerbs Allergy Friendly Cocoa Powder

Salt and Pepper Caramel Brownies: They say that freshly ground black pepper wakes up the salivary glands and enhances our ability to taste food. Who wouldn’t want to taste their brownies more completely? Black pepper also adds an unexpected smoky, floral note to the classic treat, making them complex and irresistible. The bittersweet, salty caramel is indulgent but heavenly.

Cook time: 24 minutes
Yield: Makes 16 large or 25 small brownies
Adapted from a Recipe by Samantha Seneviratne

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REVIEW: Gerbs Allergy Friendly Granola

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“Gerbs Original Seed & Honey Granola is a total winner!” by The Food Allergy Mom

“The granola has a great rich, crunchy texture with just a hint of sweetness. Gerbs is family-owned and operated and owns all of their own machinery. Because of this, they are able to guarantee every product they sell is made from all-natural ingredients and is free from the top major recognized allergens: gluten, peanut, tree nut, soy, dairy, milk, egg, sesame, shellfish, and crustacean.

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Nutritional Benefits of Eating Dried Pineapple

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Gerbs Allergy Friendly Diced Dried Pineapple

Gerbs Allergy Friendly Diced Dried Pineapple

Nutritional Benefits of Eating Gerbs Allergy Friendly Dried Pineapple and a Muffin Recipe.

Dried fruits offers some advantages: a longer shelf life and portability. Dried fruits contain fiber, which help keep your digestive system running smoothly. Dried apricots, for example, contain 6.5 grams per cup, while fresh apricots contain just 3.1 grams.

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Superbowl Chocolate Covered Strawberries

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SUPERBOWL GERBS ALLERGY FRIENDLY DARK CHOCOLATE COVERED STRAWBERRIES RECIPE

Made with Gerbs Allergy Friendly Dark Chocolate

Create an easy, impressive treat for the gang during SuperBowl by dipping juicy strawberries in Gerbs Allergen Friendly Dark Chocolate.

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