Kale and Fennel Caesar

Recipe courtesy of Candice Kumai


4 cups Italian kale
1 fennel bulb, trimmed
1/4 cup toasted sunflower seeds
1 (3.5-4 ounce) can sardines packed in olive oil, oil reserved

Caesar Dressing:
1 egg yolk
1 tbsp balsamic vinegar
1 tbsp roasted garlic
1 tbsp lemon juice
2 tbsps extra virgin olive oil
1 tbsp reserved sardine oil from can
1/4 tsp fresh black pepper
1/8 tsp sea salt



To make the salad:

Thinly slice the kale into ribbons. Cut the fennel bulb in half, then thinly slice it into half-moons, preferably on a mandoline.

To make the dressing:

In a large salad bowl, combine the egg yolk, balsamic vinegar, roasted garlic, and lemon juice. Whisk well. Stream in the olive oil and reserved sardine oil, slowly whisking to emulsify the egg and oil. Add pepper and sea salt as needed.

To serve:

Add the kale and fennel to the salad bowl and toss well to coat with Caesar dressing. Add the sunflower seeds, plate up, and top with the sardines

What this Mom Achieved in 2012: Rediscovering Food As Fuel, Not Comfort

Guest Blogger Rebecca W. shares her experience of having Gestational Diabetes twice, as well as the healthier lifestyle changes she’s made along her journey.

I had Gestational Diabetes—twice. That’s two times in my life that I have lived as a diabetic for weeks at a time. I counted carbs. I tested my blood sugar four times a day. I injected insulin before bedtime every night up until my scheduled c-sections.

During those times I enjoyed commiserating with other GD moms on chat boards and online forums. Much of the posts were venting along the lines of, “How do you have a baby shower and not eat a piece of cake?” There were long threads about what we would eat once our babies were born and the hormones causing our under-active pancreases leveled out. McDonald’s was high on the list for most, doughnuts, too. I just wanted a Carvel ice cream cake. And, once I was back home from the hospital, that’s exactly what I ate. Five nights in a row. For dinner.

Of course, food feels like a comfort at times like that. A newborn in the house, and the loss of personal freedom and spontaneity is a shock to the system. Add to that the nesting instinct, the fact that celebrations are usually accompanied by sweets, and the need to eat more calories so you have enough energy to breastfeed, and, basically, all of the lessons I learned while living with GD I unlearned quickly. Twice. The doctor’s cautions about how I now had a 50-50 chance of developing Type-2 diabetes? I put them out of my mind.

Life with small children can be a bit of a blur. My husband and I put most of our time and energy into feeding, bathing, shuttling, teaching and soothing our kids. We missed showers of our own, trips with friends, after-work drinks and time together as adults. Something we never skipped? Meals. In fact, going out to eat was one of the easiest activities for us. The kids loved to order food—even if they didn’t usually eat most of it—and they loved the attention of the waitstaff at most places, the crayons and the placemats with puzzles, the free sliced bananas they bring at Cheesecake Factory, and most of all, getting to watch videos on mommy or daddy’s phone while the adults have 10 minutes to talk without interruption. We stretched those meals out as much as we could, because once they were over it was back home to the messy living room, foiled naptimes and laundry.

I had a mental list of all the things I wanted to do in the hours after my kids went to bed: Take a yoga class, ride my exercise bike, keep a journal, have naked time with my husband, catch up with old friends over the phone, get a babysitter and see a movie. But I did none of these. Instead, every night for the better part of four years I put my kids to bed, sat down in front of the TV or the computer and ate bananas and peanut butter. The ritual of stirring the all-natural peanut butter and then drizzling it over the banana (or sometimes my fingers) was so pleasing I had no idea how much I was eating. And, because we buy almost everything at Costco, there was always at least one more jar in the cabinet.

There were mornings—at least once or twice a month—when I woke with what felt like a terrible hangover. I was headachy and nauseated. I couldn’t tolerate loud noises, needed to stay horizontal, went to the bathroom every 20 minutes. Were these migraines? Menstrual cycle-related episodes? I can’t say for sure, but once the 8 to 10 PM peanut butter binges stopped, so did the headaches.

In order to stop eating the peanut butter, I went through a multi-step process. First I had to acknowledge how much I was eating. I had to ask myself if I was eating because I was hungry, which led to admitting that although I was not indeed hungry, I was eating anyway. And then, the really hard part, I had to figure out the reasons I was eating the peanut butter: I was bored and felt deprived. I wanted something for myself. A treat. Something that was just for me.

I knew I had to find other ways of satisfying myself. And then I realized that I already had a list of them. I now ride my exercise bike five or six nights a week, regularly write in my journal, see my husband naked, and go to the movies almost every Thursday night. And when I talk to my old friends on the phone, I tell them about all of this because I know a lot of them are struggling too.

I’d like to say that I did all of this to counter those chances of acquiring Type-2 diabetes, but that wasn’t it. I did it because I wanted to feel better. I don’t have headaches anymore. I’m not bored or feeling deprived. I have things that are just for me, and they do make me feel better. If I was on one of those chat boards now, I don’t think I’d be obsessing over ice cream cake anymore. I could list a dozen things I’d like for myself, and not one of them is food.

Mom Is Dishing Out a Copy of The Plant Powered Diet!

Thanks to Sharon Palmer, Mom Dishes It Out will be giving away The Plant Powered Diet to one lucky follower!

In The Plant Based Diet, author Sharon Palmer, RD emphasizes the importance of leading a heart healthy lifestyle. This book is filled with great how-to’s, information charts on grains, fruits and vegetables, as well as recommendations for how to best incorporate them into each meal. Along with recipes and advice for navigating the supermarket, kitchen and restaurant, this is a great read for anyone looking for incorporate more plants into their life! Want to enter for a chance to win a copy of The Plant Powered Diet?

Enter by one of the following ways:

Let us know what you like about the book and you could be one of the lucky winners!
Winners will be announced on Friday, December 28, 2012 at 6:00 PM EST.

Oatmeal Raisin Cookies

Photo Credit: TastFoodBlog

Recipe by Laura Cipullo, RD, CDE,CEDS  *Originally published published in Everyday Health

Each cookie has 70 calories, 2g fat, 15g carbohydrates, 1g fiber, 1g protein, and 6g sugar. Yield: 28-32 cookies.


¾ cup canola oil
1 cup honey or agave nectar
2 eggs, lightly beaten
2 teaspoons pure vanilla extract
½ cup raisins
½ cup toasted chopped walnuts
1½ cups wheat germ
2 cups old-fashioned rolled oats
¾ cup whole-wheat pastry flour
½ cup powdered fat-free milk


  • Preheat oven to 350°F.
  • Line 2 large baking sheets with silicone baking mats or parchment paper.
  • In a large bowl, stir together the canola oil, honey, eggs, vanilla extract, raisins, chopped walnuts, wheat germ, and rolled oats.
  • In a medium bowl, sift together the flour and powdered milk.
  • Stir the dry ingredients into the wet ones until well-combined.
  • Scoop out spoonfuls of the cookie dough onto the prepared baking sheets. Cookies will not spread much, so you don’t need to leave a lot of room between them.
  • Bake for 10 to 12 minutes or until dry around the edges.
  • Cool on a wire rack and store in an airtight container in the refrigerator.

Enter to Win Portionware!

Mom Dishes It Out is giving away Portionware to one lucky follower!!

How does it work? Portionware can be used by both children and adults to help teach portion sizes. Learning portion sizes can increase healthy habits. Simply fill your bowl to the fill line and serve!

Want to enter for a chance to win your very own Portionware?

Enter by one of the following ways:

Let us know what you like about the Portionware and you could be one of the lucky winners!
Entry ends on Friday, December 21, 2012 at 6:00 PM EST.

Gingerbread Cookies


Keep the spirit of the holidays alive while making traditional recipes a bit healthier!

Gingerbread Cookies
Each of these low-fat cookies has 50 calories, 0.5g fat, 12g carbohydrates, 1g fiber, 1g protein, and 4g sugar. Yield: 30-36 cookies.

3 tablespoons unsalted butter, softened
½ cup brown sugar
½ cup honey
½ cup unsweetened applesauce
1 egg
⅓ cup dark molasses
1½ cups whole-wheat pastry flour
1½ cups unbleached white flour
1 teaspoon baking soda
2 teaspoons ground ginger
1 teaspoon ground cinnamon
½ teaspoon allspice
¼ teaspoon ground cloves


  • In a large mixing bowl, beat the butter, sugar, honey, and applesauce until smooth.
  • Add the egg and molasses, mixing well.
  • In another large bowl, combine the flours, baking soda, and spices. Add to sugar and molasses mixture, stirring well.
  • Divide the dough into two flat balls; cover with plastic wrap and chill in the refrigerator for at least 2 hours.
  • Preheat oven to 350°F.
  • Generously dust the surface of your working area with flour before rolling out the dough. Work with one ball of dough at a time, keeping the other portion refrigerated. Roll out the dough to ¼- to ⅛-inch thickness; sprinkle a little flour on top of the dough if it’s sticky. Cut the gingerbread with cookie cutters of your choice.
  • Place the cookies 1 to 2 inches apart on a lined baking sheet. Bake for 10 to 12 minutes.
  • Transfer to wire rack to cool.

Parenting 101: Eating Disorders in Kids and Teens

Moms and dads, how can we as parents, help our children develop a healthy relationship with food? Given the prevalence of both obesity and anorexia, what is an eating disorder and how can we instill healthy and positive values into our children? Despite the challenges we face with how the media portrays body size and image, it is important to guide our children to eat well, be healthy and to accept their bodies.

Earlier this month, I joined Mary Waldon in a discussion on eating disorders and steps we can take to help our children foster a healthy relationship with food. If you missed it, tune in right here:

Eating Disorders in the Land of Disordered Eating Part I
The Mary Waldon Show, November 21, 2012

Mom Dishes Out Chobani Giveaway!

Mom Dishes It Out has partnered with CHOBANI!

One lucky winner will receive a case of Chobani’s newest Blended Fruit Flavors!

This Mom loves Greek yogurt! For an easy breakfast or healthy on-the-go snack, Chobani comes in several flavors. Start your day or fuel your afternoon with Chobani Greek Yogurt or incorporate it into your favorite recipes. The creamy texture makes it perfect for recipes like, Perfect Yogurt Pancakes. So what are you waiting for??


Enter by one of the following ways:

  • Must leave a comment here and let us know that you’ve entered (yes, you must do all of the following to qualify!)
  • “Like us” on our Facebook page and Chobani
  • Follow @MomDishesItOut and tweet about this giveaway @Chobani

Tell us what you like about Greek yogurt, how you like to eat it, what you like to pair it with or your favorite flavor! Winners will be announced on Friday, December 14, 2012 at 6:00 PM EST.

Farmer Market’s Root Soup

farmer's root vegetable soup
Photo Credit: Lickmyspoon.com


Prep Time: 50 minutes. Cook Time: 6 hours. Serves: 4-6

• 1 large yellow onion, chopped
• 1 lb. butternut squash, peeled, seeded and chopped
• 1 lb. carrots, peeled and chopped
• 1 lb. parsnips, peeled and chopped
• 1 lb. sweet potatoes, peeled and chopped
• 1 lb. Yukon Gold potatoes, peeled and chopped
• 2 celery ribs, stems removed and chopped
• 6 cloves garlic, peeled and thinly sliced
• 3 cups no added salt, low fat vegetable broth
• 1 bay leaf
• 1 Tbsp. fresh sage leaves, finely chopped
• 1 tsp. freshly-cracked black pepper
• 1 tsp. salt
• 3 cups chopped Swiss Chard (remove long stems)


Add all of the ingredients to a slow-cooker (except the Swiss chard), and carefully stir to combine. Cook on low heat for 6-8 hours until the vegetables are tender. Remove bay leaf, and carefully stir in the Swiss chard and olive oil. Let the stew continue cooking for 10 minutes or so until the Swiss chard is wilted. Serve with sprinkle cheese (parmesan/Romano) or a piece of baked cod for protein.

Learn to Cook Healthy in Two Minutes

Need help in the kitchen? Let me teach you to cook healthy in two minutes!

Simple and delicious foods has always been my motto. However, between shuffling the kids to school, work, or just a hectic schedule, I know at first hand that time can be a factor in deciding what meal you’re going to prepare and how you’re going to prepare it.  Two weeks ago, eHow and I partnered up to film several of my favorite dishes. The best part? All of the dishes are quick and easy to prepare. With nutrition and tastebuds in mind, here’s a roundup of healthy meals that you can easily make at home for yourself or the entire family!

Check out eHow for the entire Healthy Meals Series, or view each cooking tutorial right here:


 Heart-Healthy Mexican Recipes

Heart-Healthy Beef Recipes


Healthy Meals That Contain Lipids & Proteins

 Healthy, Pan-Seared Cod


Turkey Meatballs With Parsley, Onions, Parmesan Cheese & Spaghetti Sauce

Recipe for Pie With Raspberries, Blueberries, & Blackberries