Oatmeal Banana Chip Breakfast Blender Muffins ~ Printable Mix-in-Jar Recipe Kit

I am one of those humans which wakes up with a sweet tooth. This can be a bad thing unless harnessed in the right direction. You see, I am also a human who feels strongly about being proactive with their health (especially in these uncertain times). Because of it, I get excited when I have a recipe that is both good for the body and satisfying to the senses. I believe these little muffins do just that! This is also a great “use it up” recipe for those overripe bananas and your bulk supply of pantry oats.

This recipe is made up of (heart healthy) oats, overripe bananas (waste not want not), a tad coconut sugar (low glycemic and natural), coconut oil (feeds that lovely brain of yours), Greek yogurt (a pinch of protein) and a splash of chocolate chips (I use the Lily’s brand which are stevia sweetened AND you don’t taste the stevia -- you can even find them at Walmart!).

Simply place the following ingredients in your blender in the order below:

- 2 large overripe bananas

- 2 large eggs

- 1 c. plain Greek yogurt 

- 1/4 c. coconut oil

- 1/2 tsp. vanilla extract

- 2 c. oats

- 1/4 c. coconut sugar* (or sweetener of your choice)

- 1 1/2 tsp. baking powder 

- 1/2 tsp. baking soda

- 1/8 tsp. sea salt (or pink salt)

Blend everything together until smooth (scrape down sides with spatula if necessary). 

Manually stir in 1/2 c. chocolate chips (or your choice of nuts, seeds and/or dried fruits) with a wooden spoon. 

Pour batter evenly into a greased muffin pan. Bake at 400 degrees Fahrenheit for about 15 minutes or until the muffin is set (and/or if a toothpick placed in center comes out clean). Let muffins cool in pan for 10 minutes or so before serving.

* I think the batter is plenty sweet but feel free to increase the coconut sugar if you need a dramatically sweeter muffin.

With that being said, whenever I have a recipe that fits the criteria of sweet and healthy, then I love adapting them into convenient mixes in my pantry. This is also a fun way to build your pantry in the winter months when there isn’t much to put up.

To prepare the mix, we have a printable "kit" to make it convenient which has labels and convenient directions. You will find it HERE.

In a quart jar place the following:

-- 2 c. oats

-- 1/4 c. coconut sugar (you can probably switch out to any sweetener of choice)

-- 1 1/2 tsp. baking powder

-- 1/2 tsp. baking soda

-- 1/8 tsp. salt

Shake well. Your mix is ready to add to your pantry shelf!

 

To prepare the muffins, follow the directions shared on the printable (paste round label on jar lid and paste hexagon label on front of jar side). One gives instructions on filling the jar. The other label shares how to prepare the mix.

I've been storing my muffins in a thrifted cookie jar which makes it feel nice and cozy!

I hope you enjoy this recipe! If you end up making it, please let me know! 🤎

(I kept my burnt batch in the cookie jar for this picture so you know it happens to everyone!)

Again, you will find the printable recipe kit here!

For other Make-Your-Own-Mix recipes, visit here!

Happy homemaking! 🤎

Oatmeal Jam Bar Mix-in-a-Jar ~ Free Printable Recipe Kit

"As they gathered about the table, Mrs. March said,

with a particularly happy face,

"I've got a treat for you after supper."
A quick, bright smile went round like a streak of sunshine."

~ Louisa May Alcott, Little Women

Do you ever stare at the rows of jams and jellies in your pantry and get discouraged that you have not used them up? Here is one of our favorite ways to enjoy a health"ier" sweet treat while utilizing some common pantry ingredients. So, next time you find yourself in a "jam", throw together these simple dessert bars! They can even double as breakfast bars on some special day! 

I prefer to prepare batches as pre-made pantry mixes. This can be quickly accomplished while you have out all the ingredients! It is especially simple with our recipe kit which includes the directions, jar labels and instruction labels. I like to make up six jars at a time but larger families may want to make a few more. 

To Make the Mix ~

Place inside a quart-sized jar the following ingredients:

• 1 1/2 c. all-purpose flour * (or gluten-free flour blend)
• 1 1/2 c. oatmeal (press mixture down after adding oatmeal to make room in jar)
• 1/2 c. packed brown sugar  (or coconut sugar, muscovado sugar, etc.)
• 1 tsp. salt  (we use sea or Himalayan pink salt)
• 1 tsp. baking powder 
• 1/4 tsp. baking soda 
• 1/4 c. chia seeds (optional) * I include these for the added crunch, fiber, antioxidants, protein and amino acids, essential minerals and vitamins A, B and E. Unfortunately, I think most of the essential fatty acids are destroyed in the baking process. 
• 1/2 tsp. cinnamon (optional)

* Variation: You can also use 3/4 c. whole wheat flour and 3/4 c. regular flour for a healthier blend. However, due to the shelf life of whole-wheat flour, the mix would only keep for 6-months. With the white flour it will keep for 1 year.

Once ingredients are added, place the lid firmly back on the jar and give it a good shake. The mix is now complete. Simply label and attach directions to the jars (our printable is shared at the bottom of this post).

To Prepare the Oatmeal Jam Bars ~

Preheat your oven to 350°F. Grease a 9-inch square baking dish.

Dump the homemade mix into a medium-sized mixing bowl and add:

• 3/4 c. coconut oil (melted) *

* Variation: You can substitute the coconut oil for the same amount of cubed, cold, unsalted butter. Just scatter the pieces of butter over the flour mixture and cut in the butter with a pastry cutter until the mixture is moist and crumbly.



Stir ingredients together until moist and crumbly.

• Measure 2 loose cups of the mixture and press it into the bottom of the greased pan. Smear 1/2 cup of jam/jelly gently across the top. Sprinkle the remaining crumb mixture evenly over the jam layer and press down carefully until the crumble is somewhat firm. Bake until the top is golden brown for approx. 35 to 40 minutes. Let cool completely in the pan on a rack and then cut into bars. Refrigerate for a firmer bar.

OR

* Variation (for a thinner bar): Add 2 loose cups of the mixture and press it into the bottom of a greased 9 by 12-inch pan. Smear 1 cup of jam/jelly gently across the top. Sprinkle the remaining crumb mixture evenly over the jam layer and press down carefully until crumble is somewhat firm. Bake until the top is golden brown for approx. 35 to 40 minutes. Let cool completely in the pan on a rack and then cut into bars. Refrigerate for a firmer bar.

The nice thing about making your own mixes is that you can control the quality of ingredients and avoid all the artificial additions. Instead of iodized table salt, we are able to use the healthy sea or pink salts. Instead of baking powder laden with cancer-causing aluminum, we can choose the "clean" version. Instead of bleached sugar, we are able to use a more natural version of sweetener. It is a win-win and a wonderful way to build up your pantry!

HERE is our printable recipe kit (you may also want to add it to your recipe book). Do you like to do these kinds of make-ahead projects? I adore them!

P.S. This recipe will also be featured in our upcoming "food storage/pantry" cookbook as I have been doing my own homework to find recipes made directly with shelf stable foods from the pantry. I hope you enjoy it!

You may also be interested in our other printable recipe kits for:

Cornbread Mix-in-a-Jar

GF Pizza Crust Mix-in-a-Jar
Oatmeal Muffin Mix-in-a-Jar
Savory Herb Butter Dinner "Roll" Muffin Mix-in-a-Jar

All the fine print. This post may be shared with some or all of the following link-ups: The Art of Home-Making Mondays, Modest Mom Monday's, Monday's Musings, Make Your Home Sing Monday, Good Morning Mondays,  The Scoop, Tuesdays with a Twist, Raising Homemakers, Wise Woman Link Up, Homestead Blog Hop,  Wow Us Wednesdays,  Coffee and Conversation, Homemaking Thursdays, Home Sweet Home, Our Simple Homestead, Awesome Life Friday Link Up and Shabbilicious Friday. Thank you lovely ladies for hosting these. This post may contain affiliate links (which are merchant links that help to support this site at no additional cost to you if you purchase an item through them).  Recipe was slightly adapted from here.

{Healthy} Honey Sweetened Pumpkin Cake Recipe

This healthy, hearty and easy-to-make cake can be more than dessert. It may be served as a nutritious, afternoon snack with a cold glass of raw milk (Mmm...)! You could even prepare it the night before for a fun and festive fall breakfast as there are no scary ingredients in here! 

List of Ingredients:

• 2 eggs
• 1 c. pumpkin puree (Butternut squash would work just as well!)
• ¾ c. honey
• 1/2 c. oil
• 1/2 tsp. salt
• 1 tsp. baking soda
• 2 tsp. baking powder
• 1 tsp. cinnamon
• 1 tsp. pumpkin pie seasoning
• 2/3 c. water
• 1 1/2 c. whole wheat flour

Beat eggs in a bowl. Add the remaining ingredients, except the last two. Beat well. Add the water and flour, beating to a fluffy texture. Pour into a greased 13 by 9 inch pan. Bake at 350 degrees for 20 - 30 minutes, until golden and/or cake springs back when touched. Frost cake with 16 ounces cream cheese blended with maple syrup to taste (or until it is spreadable).

This recipe is slightly adapted from one shared by Miriam Wengerd in the Keepers at Home Magazine (Vol. 10, Issue 4, Winter 2002). I replaced her listed spices for a "quick" teaspoon of pumpkin pie seasoning in my version shared above. You will find the printable recipe HERE.

For more pumpkin related posts, visit the following:

• Easy as "Pumpkin Pie" Crust Recipe
• How to Prepare Pumpkin Puree'
• How to Save Pumpkin Seeds
• Make a Happy Harvest Gift ~ Pumpkin Seed Packet Printable
• What to Make and Do with Pumpkins ~ Link Up Love

All the fine print. This post may be shared with some or all of the following link-ups: The Art of Home-Making Mondays, Modest Mom Monday's, Monday's Musings, Make Your Home Sing Monday, Good Morning Mondays,  The Scoop, Titus 2 Tuesdays, Tuesdays with a Twist, Raising Homemakers, The Homesteader Hop, Wise Woman Link Up, Homestead Blog Hop,  Wow Us Wednesdays,  Coffee and Conversation, Homemaking Thursdays, Home Sweet Home, Our Simple Homestead, Awesome Life Friday Link Up, Five Star Frou Frou Friday, and Shabbilicious Friday. Thank you lovely ladies for hosting these. This post may contain affiliate links (which are merchant links that help to support this site at no additional cost to you if you purchase an item through them).

Savory Herb Butter Dinner "Roll" Muffin Mix-in-a-Jar ~ Free Printable Recipe Kit {with GF Option}

Bread, butter, herbs and a splash of cheese. I think that says it all. It does for our family! As our daughter has needed to remove gluten from her diet, my bread making had lost its luster (I find it easier to just cook the same for everyone). And then one fine day, "these" were born (which can be made successfully with regular flour or gluten-free flour)! Our herbed butter muffins can be used in lieu of a dinner roll and would also be a wonderful breakfast/brunch addition when you want that savory taste. They are perfect with soups to round out the menu or consider setting out a basket of these hot "rolls" at your next BBQ!



And, as you all know, I love make-ahead mixes for their convenience! Therefore, I prepared these for the pantry (because they are very much worth it-- especially for an impromptu meal!). They are also quickly made while you have out all the ingredients. It is especially simple with our printable recipe kit which includes the directions, a set of jar labels and instruction labels. I like to prepare 6 jars at a time but larger families may want to make a dozen of them. 

Note to GF households: The gf flour that I use for our baking is this Better Than Cup for Cup Blend. I make 30 cups at one time (there is an Excel spreadsheet at the website and you can customize the amount you want to make) and keep it in a large pantry jar. This makes for quite a convenient and thriftier mix when you make your own. To purchase small bags is just too expensive.

To Make the Mix ~

Place inside a quart-sized jar the following ingredients:

• 3 c. all purpose flour (or GF flour blend which includes xanthum gum)

• 2 1/2 tsp. baking powder

• 1 tsp. sea salt

• 1 tsp. herb seasoning (i.e. Braggs, Mrs. Dash, or my favorite -- Tinderbox Herbal Sprinkle*)

• 1 tsp. dried chives

• 1/3 c. sugar

* Note: Tinderbox Herbal Sprinkle is an Australian product that a friend of mine gave me and I am addicted! I have no idea if these are sold in the United States but do give it a try should you find it! Freshly chopped herbs from the garden would also work wonderfully, up the amount to 1 tbsp., if you do so!

Once the first five ingredients are measured into the jar, carefully stir contents inside with a butter knife to distribute the baking powder, salt and spices (this will also allow more room for the sugar as it will compact the mixture down). Place lid firmly back on jar and give it a good shake for a final blend. The mix is now complete. Simply label and attach the directions to the muffin mix (found on our printable below).

To Prepare the Herb Dinner "Roll" Muffins  ~

Preheat oven to 400 degrees Fahrenheit (you may want to try 375 if using GF flour blend).

Mix together in a medium mixing bowl:

• 2 eggs, beaten

• 1 c. milk

• 1/2 c. butter, melted

• Add prepared muffin mix and stir until just combined (batter will be thick).

• Add 1/4 c. parmesan cheese, shredded mozzarella cheese or your favorite cheese blend and stir until just combined. Do not over stir as it will result in tougher muffins.

• Divide batter evenly into 12 lined/greased muffin cups and bake for 16-18 minutes or until golden brown (and/or toothpick inserted inside comes out clean).

The gluten-free flour blend I use gives them a nice rustic appearance. The regular flour will resemble more of a smooth muffin.

Like I have mentioned before, the nice thing about making your own mixes is that you can control the quality of ingredients. Instead of iodized table salt, we can use sea salt or the Himalayan pink salt. Instead of baking powder laden with cancer causing aluminum, we can choose the "clean" version. The best part is that our mixes don't include artificial anything!

This is a wonderful way to stock your pantry! In fact, you may also be interested in our Cornbread Mix-in-a-Jar and our favorite Oatmeal Muffins Mix-in-a-Jar recipe kits. 

When making up pantry mixes, here are a few ways to avoid mess and waste:

• Being that the ingredients you are using are dry, simply wipe off spoons and measuring cups immediately and put them away. No need to add them to that pile of dirty dishes! This makes clean up a breeze!

• When printing out our recipe kits, in order to save on ink, just wipe out the jar when it is empty and place it right back in the original spot on the pantry shelf. When you use up your last mix, refill all your jars with the ingredients. This way you save on ink and pasting each time.

• When making up the mixes, I timed myself on each jar (without rushing, I promise) and it came out to only 3-minutes per jar! That is quicker than driving to the store, waiting in line and purchasing a boxed mix (plus you are getting a superior product). Don't underestimate the savings and convenience of the make-your-own-mixes.

HERE is our printable recipe kit that you may want to add to your recipe book. Happy pantry building, ladies! P.S. Please do let me know if any of you download this kit, I am curious how many enjoy these types of pantry projects! 

"Go thy way, eat thy bread with joy...

for God now accepteth thy works."

~ Ecclesiastes 9:7

This post may be shared with some or all of the following link-ups: The Art of Home-Making Mondays, Modest Mom Monday's, Monday's Musings, Make Your Home Sing Monday, Good Morning Mondays,  The Scoop, Titus 2sdays, Titus 2 Tuesdays, Roses of Inspiration, Tuesdays with a Twist, Raising Homemakers, Wise Woman Link Up, Homestead Blog Hop,  Wow Us Wednesdays,  Coffee and Conversation, Homemaking Thursdays, Home Sweet Home, Our Simple Homestead, From the Farm Blog Hop, Front Porch Friday Blog Hop, Awesome Life Friday Link Up, Five Star Frou Frou Friday, Simply Natural Saturdays and Clever Chicks Blog Hop. Thank you lovely ladies for hosting these.

Oatmeal Muffin Mix-in-a-Jar ~ Free Printable Recipe Kit

'"How fast Duchess is eating!" thought Ribby to herself,

as she buttered her fifth muffin."

~ Beatrix Potter, The Tale of the Pie and the Patty Pan 

Welcome to our Saturday morning staple, hot coffee and warm muffins! These golden treats are quite addictive, especially when you know there isn't an ounce of white flour or sugar in them (since you know they are healthy, you may find yourself eating more ~ ahem). They are sweetened with honey and taste deliciously moist!

This is such a low maintenance breakfast, especially when you prepare a batch as pre-made pantry mixes. This is quickly made while you have out all the ingredients! It is especially simple with our recipe kit which includes the directions, jar labels and instruction labels. I like to prepare 6 jars at a time but larger families may want to make a dozen of them. What is also nice is that if time is really critical, you can just dump the batter into an 8 by 8 pan for less labor. 

To Make the Mix ~

Place inside a quart-sized jar the following ingredients:

• 3 c. oatmeal

• 2 tsp. baking powder

• 1 tsp. sea salt

• 1/2 tsp. cinnamon

Place lid firmly back on jar and give it a good shake for a final blend. The mix is now complete. Simply label and attach directions to the oatmeal mix (our short cut direction labels are found on the printable). 

To Prepare the Muffins and/or Baked Oatmeal Dish ~

Preheat oven to 350 degrees Fahrenheit.

Mix together in a medium mixing bowl:

•  ½ c. oil (we like to use sunflower oil or coconut oil)

• 2 eggs, beaten

• ½ c. honey 

• 1 c. milk 

• oatmeal muffin mix

Stir ingredients together until combined.

~~ Divide mixture into 12 lined/greased muffin cups and bake for 350 degrees for 20-25 minutes or until golden around sides.

OR

~~ If in a hurry, pour mixture into greased 8 by 8 dish and bake at 350 degrees for 30-35 minutes until golden brown and set.

The nice thing about making your own mixes is that you can control the quality of ingredients. Instead of iodized table salt, we were able to use the healthy Himalayan pink salt. Instead of baking powder laden with cancer causing aluminum, we can choose the "clean" version. Instead of sugar in the recipe, we are able to use honey this time. It is a win-win and a wonderful way to stock your pantry!

My husband loves to take them out on the tractor with him as they keep him feeling full and satisfied in the early morning. Delicious and nutritious! HERE is our printable recipe kit that you may want to add to your recipe book. Happy pantry building, ladies! P.S. Please do let me know if any of you download this kit, I am curious how many enjoy these types of pantry projects! :)

"She also rises while it is yet night,

And provides food for her household..."

~ Proverb 31:15

You may also be interested in:

Cornbread Mix-in-a-Jar

GF Pizza Crust-Mix-in-a-Jar

This post may be shared with some or all of the following link-ups: The Art of Home-Making Mondays, Modest Mom Monday's, Monday's Musings, Make Your Home Sing Monday, Good Morning Mondays,  The Scoop, Titus 2sdays, Titus 2 Tuesdays, Roses of Inspiration, Tuesdays with a Twist, Raising Homemakers, Wise Woman Link Up, Homestead Blog Hop,  Wow Us Wednesdays,  Coffee and Conversation, Homemaking Thursdays, Home Sweet Home, Our Simple Homestead, From the Farm Blog Hop, Front Porch Friday Blog Hop, Awesome Life Friday Link Up, Five Star Frou Frou Friday, Simply Natural Saturdays and Clever Chicks Blog Hop. Thank you lovely ladies for hosting these.

Peanut Butter Chocolate Chunk Muffins {Grain Free} ~ Printable Recipe

"With such rivals for the notice of the fair as Mr. Wickham and the officers, Mr. Collins seemed to sink into insignificance... but he had still at intervals a kind listener in Mrs. Phillips, and was by her watchfulness, most abundantly supplied with coffee and muffin."

~ Jane Austen, Pride & Prejudice

I never thought I would ever be sharing a grain-free muffin recipe. But with all these new allergies that are presenting themselves, we have done a lot of experimenting in the kitchen lately! These muffins are a nice, satisfying sweet snack, without giving you that heavy feeling. Perhaps you are searching for new ways to eat and could use a recipe like this also?

They may even be acceptable for breakfast with a large glass of cold, raw milk.  They are quite low in sugar too. Just 1/4 of a cup for 16 muffins! The banana puree helps out with the sweetening.

Ingredients ~

• 2 cups peanut butter
• heaping 1 cup mashed bananas (overripe preferred)
• 4 eggs
• 4 tsp. vanilla extract
• ½ tsp. sea salt
• ¼ cup raw sugar
• 1 tsp. baking soda
• 2 tsp. apple cider vinegar
• 2/3 cup dark chocolate chunks, plus some extra if you like

To Make ~

Preheat oven to 350 degrees. Line 16 muffin cups with cupcake liners.

Put the peanut butter, bananas, eggs, vanilla extract, sea salt, and raw sugar in a food processor. Place the baking soda on the top and pour the apple cider vinegar on top of it to create a chemical fizz reaction. Next, puree until smooth and creamy. Lastly, add the dark chocolate chunks. Using a spoon – not the food processor – mix the chunks into the batter. Fill the cupcake liners up nearly to the brim with mixture; there should be the 16 muffins in total. If desired, add some extra dark chocolate chunks on top of each muffin. Bake for 17 – 20 minutes, until puffy, and until a toothpick inserted comes out clean. If the toothpick penetrates chocolate, select a different spot.

Note: These muffins freeze well.

I invite you to a plate and a butter-knife and a large slab of creamy butter! You are also welcome to the printable recipe which is shared here! 

This post may be shared with some or all of the following link-ups: The Art of Home-Making Mondays, Modest Mom Monday's, Monday's Musings, Make Your Home Sing Monday, Good Morning Mondays,  The Scoop, Titus 2sdays, Titus 2 Tuesdays, Roses of Inspiration, Tuesdays with a Twist, Raising Homemakers, Wise Woman Link Up, Homestead Blog Hop,  Wow Us Wednesdays,  Coffee and Conversation, Homemaking Thursdays, Home Sweet Home, Our Simple Homestead, From the Farm Blog Hop, Front Porch Friday Blog Hop, Awesome Life Friday Link Up, Five Star Frou Frou Friday, Simply Natural Saturdays and Clever Chicks Blog Hop. Thank you lovely ladies for hosting these.

Note: My daughter adapted this recipe from Gluten-Free & Grain-Free Breads, Batters and Doughs by Halle Cottis.

Make Your Own Healthy Smoothie Station ~ Printable Labels

"I can recollect nothing more to say at present;

perhaps breakfast may assist my ideas..."

~ Jane Austen {in a Letter}

If you haven't realized this yet, everything becomes a celebration in the home when you enjoy being a keeper of the home. Things like making a simple breakfast is taken to the next level by one simple change. For instance, when my mother gifted us with a wonderful Nutribullet blender, our whole family had a renewed excitement toward our morning smoothies. The next thing you know, our extra jars were brought out, a special area was created and a smoothie station was born! My husband walked by laughing and said he was surprised I didn't label the jars. I just smiled as I was proud that he understood me, but also because he didn't give me enough credit. They were sitting in the printer tray.

The reasons we like smoothies for breakfast is, less mess in the morning, less thinking on what to make (and we are able to begin our homeschool schedule on time), they are a simple way to include all those nutrients (and raw foods) that we may be lacking in our "normal" meals (more on this later) and finally, they are just plain tasty!

Here is a quick summary for those that are new to healthy, morning smoothies:

~ Start with a liquid "base" of choice such as raw milk, coconut milk, coconut water, yogurt or kefir.

~ Add in some frozen fruit such as strawberries, blueberries, pineapple, raspberries, peaches, bananas, etc. (basically any fruit that your family enjoys). We flash freeze these fruits individually on cookie sheets and dump them into containers when they are in season but you can also purchase them frozen for convenience year round. I would encourage you to make it a point to freeze a tray of banana chunks each week. They are really helpful to improve favor and keep you full. They also give a real creamy consistency to the smoothie.

~ Add in some vegetables if you like! This is a great way to get down those greens such as a collard greens, kale, spinach and swiss chard!

~ Add in a natural sweetener (if you choose to) like raw honey, maple syrup or half of a banana (which is what we do).

~ And lastly, add in some "boosters"! This is the fun (and ultra health punch) part and where our labels come in! I will share some benefits for each of these ingredients and you can use what would be helpful for your family members. We end up putting in approx. 1/4 of a cup worth of "boosters" in one tall 16 oz. glass. Some options are:

• almonds ~ rich in monounsaturated fats (reduces risk of heart disease), magnesium and potassium.

• cocoa nibs ~ (this is the raw cocoa bean, unprocessed and without sugar) rich in magnesium, antioxidants, brain stimulating chemicals, helps body absorb calcium, fight disease, stabilize moods. Cacoa is high in magnesium (I once read that 80% of children are magnesium deficient. What is interesting is that a lack of it can hinder concentration and focus (think "ADD" here...). Once I began supplementing magnesium in our diets many moons ago, I noticed the attention span in our homeschool increased!) Also helpful for restless legs, and much, much more!

• cocoa powder ~ (this is the real cocoa bean powered, unprocessed and without sugar) same as above.

• cashews ~ rich in monounsaturated fats (reduces risk of heart disease). Contains 31% of the daily recommended value for copper, along with 23% for manganese, 20% for magnesium and 17% for phosphorus, add to that 12% of the daily recommended value for vitamin K (source).

• chia seeds ~ high in omega-3 and omega-6 fatty acids, good source of iron, calcium, zinc, high fiber content which helps stabilize blood sugar levels. Think of chia and flax as brain food. Many children are not getting these important omega's because of the unhealthy fast food lifestyle and this can affect brain development! Adding a few teaspoons in your children's (and your) smoothies will be such a blessing! 

• flax seeds ~ omega-3 fatty acids, dietary fiber, lowers cholesterol and strengthens the bones.

• goji berries ~ contains 21 trace minerals, 18 amino acids and richest known food source of carotenoids, rich source of vitamin C, is said to slow the aging process (not sure how that works though!), boosts brain cell counts, vitamin A which boosts immune response and eye health, prevents heart disease. 

• green powder ~ (food supplements made from a combination of vegetable "greens") rich in vitamins, high in antioxidants, minerals including potassium, calcium and magnesium and other plant nutrients that can help promote overall good health and prevent cancer (source).

• maca powder ~ contains 8 of the 9 essential amino acids, fiber, vitamins E and C, calcium, potassium, iron, immune boosting compounds, energy boosting and libido enhancing. Used for “tired blood” (anemia); chronic fatigue syndrome (CFS); and enhancing energy, stamina, athletic performance, memory, and fertility. Women use maca for female hormone imbalance, menstrual problems, and symptoms of menopause (source).

• oatmeal ~ high in fiber (makes you feel full so good addition for those who desire weight loss), lowers heart disease risk and LDL cholesterol.

• pumpkin seeds ~ lowers LDL cholesterol, strengthens bones and immune system, decreases the risk of certain cancers, high zinc content (great for men as it helps prevent prostate cancer), great source of protein and iron.

• sesame seeds ~ lowers LDL cholesterol,  prevents high blood pressure, protects body from liver damage, good source of calcium, anti-inflammatory properties.

• sunflower seeds ~ lowers LDL cholesterol, contains vitamin E (which prevents heart disease, relieves arthritis and asthma symptons), selenium which activates the DNA repair in damaged cells, kills cancer cells and detoxifies the liver.

There are so many options with these nutritional ingredients. I encourage you to be creative at your smoothie station! If you are interested in using our "booster" labels, you will find the printable HERE. I have found it helpful to cover the label with a piece of packing tape or clear contact paper to keep them in nice condition. There are also some blank labels for you to fill in your own foods.

"The kitchen (that is, your stomach) being out of order, the garret (the head) cannot be right, and every room in the house becomes affected. Remedy the evil in the kitchen, and all will be right in parlor and chamber. If you put improper food into the stomach, you play the mischief with it, and with the whole machine besides."

~ John Abernethy (1764-1831)

We have attempted to "jump start" the new year with a few health inspired posts this month. I hope they were helpful for those of you whose desire is to apply the golden concept of "prevention" in their lives. 

For Further Reading:

5 Simple Steps to a Healthier Life {and a Pep Talk}
20 Foods that Reduce Cancer Risk and Improve General Health
How to Make an Herbal Liquid Multi-Vitamin
Homemaker's Helper Herbal Tea Blend
"She Strengtheneth" ~ A Homemaker's Health
The Blessings of Old Fashioned Work {Your Health}

This post may be shared with some or all of the following link-ups: The Art of Home-Making Mondays, Modest Mom Monday's, Monday's Musings, Make Your Home Sing Monday, Good Morning Mondays,  The Scoop, Titus 2sdays, Titus 2 Tuesdays, Roses of Inspiration, Tuesdays with a Twist, Raising Homemakers, Wise Woman Link Up, Homestead Blog Hop,  Wow Us Wednesdays,  Coffee and Conversation, Homemaking Thursdays, Home Sweet Home, Our Simple Homestead, From the Farm Blog Hop, Front Porch Friday Blog Hop, Awesome Life Friday Link Up, Five Star Frou Frou Friday, Simply Natural Saturdays and Clever Chicks Blog Hop. Thank you lovely ladies for hosting these. Note: Some of the nutritional information was gleaned from the Nutribullet pocket guide.

Disclaimer: I am not a doctor. While I do seek scientific confirmation of the safety and effectiveness of the herbs and remedies I use, remember that using remedies is a personal decision. Nothing I say on this blog is approved by the FDA or intended to diagnose, treat or prevent disease. All things on this blog are my opinion or the opinion of others. Also, if you have a medical condition, are taking pharmaceutical drugs, or are pregnant, please consult your physician prior to taking herbs.