Back-to-School Fuel

Aug 2

It's hard to believe it is back-to-school season. Whether your kids are heading to school, sports practice, or simply settling back into a routine, one thing is certain: packing lunch is going to become part of the daily conversation again.

Unfortunately, most of the "healthy" snacks lining grocery store shelves are little more than seed oils and candy dressed up with clever marketing. Bright packaging, cartoon characters, and health claims often hide artificial dyes, preservatives, seed oils, and enough added sugar to send energy levels on a roller coaster.

Food should work *for* your family, not against it. Children are constantly growing, learning, and moving. Their brains and bodies need protein, healthy fats, vitamins, and minerals to stay focused throughout the day. And so do you! Instead of reaching for ultra-processed snacks, think about building combinations that keep blood sugar steady:

* Hard-boiled eggs

*Cheese sticks made with whole milk

* Grass-fed beef sticks or homemade jerky

* Fresh fruit with nut butter or walnuts

* Greek yogurt with berries and honey

* Cottage cheese with peaches

* Apple slices with cheddar cheese

* Homemade muffins made with Einkorn flour

* Leftover grilled chicken or meatballs

Family Favorite Breakfast

Lately I've been making something called a Dutch Baby Pancake, and it has quickly become one of our favorites.

Think of it as one giant fluffy pancake that's baked in a hot cast iron skillet. Because it's made with several eggs, it has much more protein than traditional pancakes, and using Einkorn flour gives it an extra wholesome touch.

Top it with fresh berries, peaches, bananas, or whatever fruit is in season, then drizzle with real maple syrup. Leftovers are surprisingly delicious cold or gently reheated, making them easy to pack in lunchboxes or enjoy after school.

Dutch Baby Pancake

Ingredients

* ¾ cup Einkorn flour

* 4 whole eggs + 1 egg yolk

* ¾ cup whole milk

* 2 tablespoons sugar

* ⅛ tspn fresh ground nutmeg

* ⅛ tspn Ceylon cinnamon

* 1 teaspoon vanilla extract

* 4 tablespoons butter

* Real maple syrup

* Fresh fruit for serving

*Tip: Use room temperature eggs, and do not open the oven once your pancake is put in!

Add in stewed apples for extra health benefits!

Directions

1. Place an oven-safe cast iron skillet in the oven, at 450°F

2. Using a blender, combine the flour, eggs, egg yolk, milk, sugar, nutmeg, cinnamon, and vanilla until smooth.

3. Once the skillet is piping hot, carefully add the butter and swirl it around to coat the bottom and sides.

4. Immediately pour in the batter and return the skillet to the oven.

5. Bake for **18–25 minutes**, until the pancake is puffed and beautifully golden.

Serve immediately with fresh fruit and pure maple syrup. It's one of those recipes that looks impressive but couldn't be easier!

Skip the Artificial Stuff

Instead of snacks containing artificial food dyes, hydrogenated oils, and ingredients we can't pronounce, we look for foods with short ingredient lists. Some easy swaps include:

* Popcorn popped in butter or coconut oil (not prepacked)

* Fresh or dried fruit instead of fruit snacks

* Homemade cookies or muffins made with Einkorn flour

* Grass-fed beef sticks instead of processed lunch meat

* Cheese, yogurt, and eggs for protein

You don't have to overhaul everything overnight. Even replacing one processed snack each day with a whole-food option can make a noticeable difference.

Products We Love

Here are a few products we regularly recommend for packing healthier lunches.
Interested in recipes or grocery lists? Let Us Know!

Back-to-school doesn't have to mean returning to processed convenience foods. With a little planning and a few simple recipes, it's possible to send kids off with lunches and snacks that actually nourish growing bodies and busy minds and make you feel great yourself as well.

Here's to a healthy, happy school year filled with real food and lots of adventure.

Until next time, be well!

Doug Mentzer