Feeding You – Mom Dishes It Out

October 6, 2015

Fat is Okay

By Laura Cipullo, RD, CDE, CEDRD

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The comedian Nicole Arbour has it wrong—as do many people. Fat shaming is not helpful. It makes people feel worse about themselves, not better! Smart people recognize that putting people down is counterproductive to self-care, which ultimately leads to wellness. Our culture needs to refocus and promote positives specifically around food and body. Moms, dads, and friends—we need to get it right. As adults who influence children and their health, it is in our hands to prevent fat shaming and, just as important, to redefine the word “FAT” and the word “DIET.”

Using the Word “FAT”

When my children were born, I avoided the word “fat,” making a rule—it was not to be used in my house and guests could not call my kids fat. I even skipped the “fat caterpillar” part in Eric Carle’s book The Hungry Caterpillar. Fat was and is demonized in the public. Most who are/were called fat internalize the word, leading to poor body image, eating disorders, and low self-esteem.

Neutralize the Word

Things are changing. I have learned with my clients that focusing on wellness instead of weight loss are without a doubt a better way to achieve health—and even weight loss if needed. The Health at Every Size (HAES) movement has introduced the concept of neutralizing the word “fat.” This means, as parents and especially as health professionals, we should be redefining “fat.” The word should connate neither a good nor bad vibe. HAES recognizes that people may be overweight but that it doesn’t have to be a negative thing. Rather, size acceptance and body acceptance is most important when trying to pursue health.

With this, I have in my practice and even at home begun to change the use of this word. I use the word “fat,” and along with the HAES’s influence, I encourage others to do so as well. Let’s face it, we all eat foods with fat, all have fat on our bodies, and all need both dietary and body fat.

The Science on FAT

Body size and fat are different. Body size and body fat are partly determined by genetics—actually about 50 percent. Body fat, stress, and even the way in which we eat affect how we gain, lose, and maintain weight. Excessive body fat is part of the cause and the result of metabolic snafus. Basically, think of it like this: your car is filled with gas, but your gas tank erroneously reads it as empty. You continue to pump gas into the tank and it spills out causing a mess. This can happen to expensive cars and used cars. There is no discrimination. Rather, miscommunication between bodily systems can happen in both thin people with a high fat mass as well as larger people with a high fat mass. That’s right, even thin people can have a high fat ratio and put themselves at risk for heart disease, diabetes, and more. (1) In other words, thinner as well as larger people can hold greater amounts of fat. It is not an appearance thing, so please stop judging the book by its cover. It can be quite deceiving.

Recognize that health is not determined by the number on the scale, the size of your pants, or someone calling you fat. Health is much more complex. Fat is not bad or good. Fat is fat. Like anything else, too much of one thing can become unhealthy. And while we are on the topic of redefining “fat,” let’s also redefine the word “diet” and practice the All Foods Fit philosophy!

To support this message, start using the hashtags #HAES, #AllFoodsFit, #AllBodiesFit, #redefinediet #BodyLove…

To help create awareness, I have also created tanks and totes that voice this message:

for totes with the All Foods Fit and All Bodies Fit, click HERE
for tanks with the All Foods Fit message, “Eat Kale and Cupcakes,” and more, click HERE

10 percent of all proceeds will be donated to Project Heal NYC!

http://www.nature.com/ijo/journal/v30/n4s/full/0803516a.html

International Journal of Obesity (2006) 30, S23–S35. doi:10.1038/sj.ijo.0803516

The thrifty ‘catch-up fat’ phenotype: its impact on insulin sensitivity during growth trajectories to obesity and metabolic syndrome

A G Dulloo¹, J Jacquet², J Seydoux² and J-P Montani¹

September 22, 2015

Eat Like A Baby

By Dina Cohen, MS, RDN, CEDRD

Photo Credit: Mait Jüriado via Compfight cc

My girls are confident self-feeders by now, and it’s a lot of fun to watch them eat. When I put a new food on their trays, they curiously examine it, poking and prodding with great interest, and finally cramming it into their little mouths. By the time they are done, their noses, ears, eyebrows, and hair have all had a share in the meal, and naturally, the floor is a disaster, but it’s great fun for them, and for me! The babies are fascinated by new colors, textures, and tastes. While they recognize their favorites and will grin and gurgle at each other in appreciation when I serve something that they think is fabulous, they’re still very open-minded, and I take full advantage. It’s so entertaining to see their expressions after I shock them with an entirely new texture or flavor. I love that they are so curious and will always try at least a bite or two, no matter how different a new food looks, smells, or feels. I don’t know how long this will last, but I hope it always will! I’m certainly appreciating it for the moment.

Eating with my girls is showing me how enjoyable a meal can be when you involve all your senses and approach it with a sense of discovery and adventure. Watching their active participation in their meals reinforces how valuable it is to eat mindfully. Mealtime is about more than simply filling your stomach and moving on to your next activity. Eating is a much more satisfying experience if it involves noticing and appreciating the color, texture, and flavor of your food. Is it as good as you expected? If you were brave enough to try something new, how much did you enjoy it? Is it worth going back for another bite? Not everything you eat is always going to taste super-amazing, but once you’re eating, your food should taste good to you! My girls aren’t finicky, but they don’t compromise, either. They enjoy a variety of textures and flavors, but if they aren’t impressed with a particular food, they’ll abandon it after a few bites. They listen to their stomachs and will leave over food when they are full.

I try to vary their menu to keep them curious and so that we don’t get into a Cheerio rut. It’s important to me that their meals are stimulating and fun, as well as nourishing and tasty. But I’ll admit that my own meals don’t always receive the same level of attention. As moms, even dietitian moms, it can be easy to put ourselves last and eat the same thing day after day just because it’s easy, and, well…mindless. How different might our eating look if we ensured our meals included a variety of colors and flavors? When did you last try a new ingredient or a unique recipe? How much time do you take for your meals, and how much do you enjoy them? Are your meals enjoyable? Satisfying?

Eating mindfully is something we were born knowing how to do. Noticing how food makes us feel while we’re eating it and how satisfied we are afterwards is not a special talent. We all started out with this ability. Somewhere along the way, though, most of us were socialized to focus more on external signals as opposed to what’s going on internally. We eat in a hurry. We eat past the point of fullness. Sometimes we might finish a meal barely noticing what it was we just consumed. None of this is a crime; sometimes, when life is busy, it’s a necessity. But there’s no question that it’s a less-than-ideal way to eat. The good news is that mindful eating is something that can be relearned. You’ve done it before, and you can do it again. If there’s an opportunity in your day (or even a day in your week), when you can slow down enough to enjoy a meal that’s appealing to your senses and satisfying to your body, you’ll be eating the way it’s meant to be done. So as I amusedly watch my babies’ gleeful faces as they squish and smash their way through their gloriously messy mealtime, I can’t help but think, “Hey…they’ve got a point!”

September 10, 2015

Keep Calm and Slow-Cooker On

By Christie Caggiani, RDN, LDN, CEDRD

And we’re off! The start of the school year has descended upon us in full force. Busy school days, and just-as-busy afterschool activities, practices, rehearsals (not to mention homework!), can quickly put even the most calm and organized mom in a bit of a time-crunch tizzy. And though as I mom I aspire to be both calm and organized, keeping up with my kids’ lives, trying to manage my professional one and juggling normal day to day stuff quickly interfere with the ideal. I usually employ the philosophy of quick-to-assemble meals that can make it to the table in 20 minutes. Yet there are plenty of days that I really want to walk into my house and have food magically appear on the table. In fact, there are vivid and wonderful childhood memories I recall, coming home to the amazing smells of dinner. Mom had it covered and all was well with the world.

So the invention of the slow-cooker is nothing short of genius, bringing me back to the reality that my home really can smell nourishing and food really can be table-ready when we all roll in the door. And it’s not even a new concept, though some of the digital features on them are quite 20^th century. How easy it is to forget the small kitchen appliance tucked away in my top cabinet. Out of sight, out of mind I suppose. I’ve recently resolved to more regularly reacquaint with this 6-quart beauty, and though you may associate it with only a few dishes, the possibilities really are quite vast.

And while this has obviously now saved dinner, one of my favorite slow-cooker benefits is the meals that follow. Lunch for your child’s thermos the next day, a meal you can re-purpose for tomorrow’s dinner or extra servings that can be divided and frozen for a future time crunch. Not to mention that you can confidently answer the kids’ eternal question, posed the second they see you after school: “What’s for dinner?

One of our latest favorites is slow-cooker lasagna, and while I’ll include a recipe below, don’t be afraid to play with it. Throw in some layers of diced veggies, swap out lasagna noodles with spaghetti or macaroni, mix in some fresh herbs or throw in all the little bits of cheese you have hanging out in your fridge drawer. Something magical happens when you let all these individual ingredients slowly work together over a string of calm, uninterrupted hours. They come together and by dinner, these solo players have created an orchestra of nourishment. In fact, slow cooker meals really allow you to play in your kitchen in a different, less structured way. It’s such a fun way for your children to cook with you, and see how being in the kitchen doesn’t need to be intimidating in the least.

A couple of pointers for you to consider:

Read reviews online to compare features, sizes and find the best prices.
If you’d like to brown or sauté before switching to slow-cooker mode, seek out versions that can accommodate.
Make sure it has a “warm” feature, which the cooker will automatically switch to once the programmed cooking time has ended. This ensures you won’t come home to an over-cooked meal, if you’ve had an extra long day.
Include enough liquid to prevent drying or burning.
Look for a cookbook and/or search for recipes online specifically designed for slow-cookers.
Consider “building” the meal the night before. Prep all the ingredients in the crock, put a lid on it, then store in your fridge until you’re ready to turn that baby on and leave the house.
Make certain the area around your slow cooker is free from “stuff” – nowhere that your pet can disturb and knock to the floor, and away from stray papers or plastic that may not do well around heat.

Now sit down, taste every steamy bite and relish the fact that your clean up will be minimal, you’ve saved electricity, and have warmed the hearts, souls and tummies of your whole family!

Slow Cooker Lasagna

1 pound uncooked whole grain lasagna noodles

1.5 pounds ground beef or pork

1 onion, chopped

3 garlic cloves, minced

2 tsp Italian seasoning

1 ½ tsp salt

1 24-oz jar spaghetti sauce

8 oz tomato sauce

6 oz tomato pasta

3 eggs

1 15-oz container ricotta cheese

6 cups fresh spinach

2 zucchini, shredded or sliced

1 cup parmesan cheese

2 cups shredded mozzarella, divided

3 Tbsp water

In a large skillet over medium heat cook the ground beef, onion, and garlic until brown. Add the spaghetti sauce, tomato sauce, tomato paste, salt, and Italian seasoning and stir until well incorporated. Cook until heated through.

In a large bowl mix together the ricotta cheese, egg, grated Parmesan cheese, and 1 cup shredded mozzarella cheese.

Spray the crock with nonstick spray. Spoon a layer of the meat mixture onto the bottom of the slow cooker. Add a layer of the uncooked lasagna noodles. Break to fit noodles into slow cooker. Top noodles with a portion of the cheese mixture. Next layer 2 cups spinach and 1/3 of the zucchini. Repeat the layering of sauce, noodles, cheese and veggies until all the ingredients are used. Top with remaining 1 cup of mozzarella. Drizzle water around the edges of the crock.

Cover, and cook on LOW setting for 5 to 6 hours.

Let sit for 30 minutes or more and then slice and serve.

September 1, 2015

How Your Dinner Plate Can Affect Your Diet

By Laura Cipullo, RD, CDE and Mom

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Did you know that your dinner plates can actually affect the amount of food you and your children consume?

As a mom and dietitian, I understand the need for parents to feed their kids well while fostering a positive relationship with food.

This relationship is more complicated than the nutritional value of what you serve, however; in fact, it actually begins with your servingware.

If you haven’t thought about it before, then consider it now. Beyond ingredients alone, parents need to think about the ways in which the environment impacts children’s associations with food. Eating off of dishes that we find aesthetically pleasing or comforting can set us up for a sense of satisfaction before even taking a bite off our plate – and the same goes for our children.

When it comes to finding the perfect plates that suit your parenting philosophies and personal styles, consider yourselves covered. These five picks won’t just help to foster healthy attitudes in the kitchen; they’ll also eliminate unnecessary stress by prompting your ever-picky eaters to finish what’s in front of them.

1. The No Fuss Mom: Corelle White Dish

I’ve eaten off of these plates for years! Dishwasher safe and practically unbreakable, there is nothing better than these crisp, white dishes – except, that is, the price!

For a mere $50 dollars, you can purchase a set of eight of these family-friendly plates. Eating off of white dishes creates a colorful contrast with your meal which, based on studies by Dr. Brain Wainsink, lends to eating smaller portions and over time, an easy way to lose weight without consciously dieting.

2. The Eco-chic Mom: Bambooware Santa Barbara Dinnerware

For the environmentally sound mother with a love of anything green, these eco-chic plates fromBambooware are made of bamboo and are decidedly awesome.

Not only are they melamine-free, but these low-impact plates are both reusable and dishwasher safe, making them perfect for every occasion, from family meals to birthday parties and more.

3. The New Mom: Green Eats BPA-Free Kids Dishes

Babies and tots are known for touching, tantrums and throwing, so we’re not exactly serving our little bundles of joy baby food or even finger food off of our finest china. Yet with all the talk and rising concerns about BPA, many parents are hesitant to use plastic servingware, bottles and plates – even if many states, including New York and California, have put BPA-free laws in place.

TheseBPA-free platesfrom Green Eats gives new moms everywhere one thing less to worry about, and are ideal for serving wholesome, sustainable foods to our little ones.

4. The Mom Gone Crazy: Waechtersbach Warehouse Funfactory II Dinnerware

Having a selective, or “picky,” eater can give any mom grey hairs. While eating off of white plates helps to decrease portions consumed, go ahead and apply the opposite logic with these funky, brightly hued dishes. Purchase an entire set of these vibrant plates, one in every color of the rainbow, for variety, fun and for the picky eater, a low contrast combination.

In Dr. Brian Wainsink’s study, people ate more when they were served pasta with red sauce on a red dish and greens on green plates. These low contrast combinations may unconsciously convince your picky eater to nosh on just a few bites more of their meal.

5. The Party Planning Mom: Harvest Table Setting

What can be better than sitting down to a tasty fall meal at a beautifully decorated table? This year, embrace the changing seasons with an aesthetically pleasing dinner table, set for the harvest theme. Choose pumpkin bowls, candles and a fall hued centerpiece to go a step further in creating an environment that fosters an appreciation of feeding and eating.

I personally love the idea of entertaining family and friends, but fall short when it comes to patience and getting the look I want. Use Pottery Barn’s party planning website to learn how to create this warm and inviting Harvest Table Setting.

With your table set and your confidence high, all that’s left now is to decide on what to feed the kids. If you’re looking for ideas and inspiration, be sure to refer to my personal blog, Mom Dishes It Out, where I “dish” on delicious, kid-centric meals and answer real questions posed by real moms everywhere.

This blog was originally posted here.

August 27, 2015December 16, 2017

Greek Yogurt Marinated Chicken

By Laura Cipullo Whole Nutrition Services

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To prepare for the upcoming school year, I’ve been trying to focus on finding meals I can make ahead and then have ready to heat and eat during the week. This yogurt marinade recipe is my recent favorite because in addition to a marinade for chicken, I’ve also used the recipe as a sauce or even dressing for other meals and side dishes. It keeps chicken moist–whether grilled or baked–and is a tangy and fresh compliment to seasonal veggies and sides!

Ingredients:

Makes 4 servings (marinates 4 chicken breast fillets)

2 cups Greek yogurt, plain

2 tbsp honey

1 medium lemon, juiced

1/4 cup cucumber peeled and diced, finely

2 medium strawberries diced, finely

1/4 medium onion, diced

1-2 cloves garlic, made into paste

1 tbsp olive oil

salt and pepper

Directions:

1. In medium bowl, stir to combine yogurt, olive oil, lemon juice and honey.

2. Dice onion, cucumber and strawberry. Paste garlic. Combine all with yogurt mixture. Season with salt and pepper.

For Marinade: Pour into gallon-sized ziplock to cover chicken breasts and squeeze bag to coat chicken. Allow to marinade in refrigerator overnight. Grill or bake chicken to desired doneness, checking for an internal temperature of 165F.

For Sauce: Chill yogurt mixture in airtight container and enjoy with veggies, grains, salads or proteins as a dipping sauce or dressing.

Enjoy!

August 25, 2015

How to Grow a Healthy Eater, Naturally

By Dina Cohen, MS, RDN, CEDRD

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When my friend Esther told me that her kids prefer broccoli to pizza, I knew we had to talk

some more. Esther is a mom to three children under the age of five, and she is also one of the

most relaxed, serene individuals I know. I’ve chosen her as one of my “role model moms” (I

collect them) and the way she feeds her children is just one of the many things I admire about

her. I’ve asked Esther to share her techniques for raising healthy eaters. Here are her tips!

1. Expose kids to a wide variety of foods. Kids each have their own preferences, so by

exposing them to many different foods, you enable them to find their healthy favorites. Esther

doesn’t get stuck in a rut of serving only things she knows they’ll eat. In her house, “Kids taste

everything. After that, they can have an opinion. If they don’t like something, it’s not a big a

deal. They’ll meet their needs at another meal.” Esther finds that involving kids in meal prep is a

great way to motivate them to try new foods. She suggests saying something along the lines of

“Libby helped make the salad today. Doesn’t it look delicious? Thank you, Libby!”

2. Know that whatever Mommy eats is exciting. There is nothing more powerful than role

modeling. “Kids pick up on your vibes,” Esther says. “Let them see you eating and enjoying

healthy foods. I love fruits and vegetables. I really think they taste good, and so do my kids. I

stocked up on of fruits and veggies at the beginning of the week and cut them up into snack

bags for my kids to take to day camp. They were ecstatic. My four-year-old ran over to me with

her veggie bag and said, ‘Mommy, smell it! Smell it! It’s so yummy!’ ” Esther shares how she

recently bought fresh cherries and her daughter was so excited she tried to climb up to the top

shelf of the fridge to get them. Her younger son loves imitating his big sister as well as his mom,

and he eats plenty of fruits and veggies too. Cherry tomatoes are a family favorite. “They enjoy

putting one in each side of their cheeks and looking weird.” Mealtime is a wonderful time for

role modeling healthy behaviors. Esther makes a point of sticking around during mealtime. “Sit

at the table with them and they will have an easier time eating. The more people at the table,

the better. I’ve noticed that whenever we have guests, they’ll do better at meals. It’s always

best if you can eat with them. You can beg them to eat a bowl of cereal and they’ll refuse, but

sit down and have one yourself and they’ll come crowding around.”

3. Help kids build healthy habits early on. Because her daughter refused water at a young

age, Esther began giving her juice, but she always dilutes the juice with water. “I dilute it so

much, it’s like flavored water. The other day I’d diluted the juice while it was still in the

container, and when I poured some for my daughter, she said, ‘Hey, you didn’t put in water!” I

try to give my kids whole grain products and while it doesn’t always go over successfully, it

often does. They aren’t fans of whole wheat bread, but they really like brown rice. “Get away

with it when you can.”

4. Provide all foods. Esther sets the stage for healthy choices but she knows when to step

back. “I do let go because I don’t want my kid to be the one eating candy under the table.”

Recently, her four-year-old has been asking for a freeze pop upon coming home from day camp

because she sees the neighborhood kids having them, and Esther has no problem allowing her

to have too. She’s ok with it because her daughter enjoys many healthy foods as well and she

does not want her to feel deprived. She knows her daughter is used to a healthy routine and

understands that all foods can be part of a balanced lifestyle.

5. Understand that it will be challenging. Things don’t always go smoothly at Esther’s table.

“It’s hard when you put in a lot of work to prepare a meal you think they’ll really like but then

they don’t eat it.” However, Esther believes that this is because “Children are challenging! It’s

not food-specific. They don’t always do what you want, and you’ll have to readjust your

expectations. Don’t drop the whole thing, but know that you might have to rework the

scenario.”

6. Don’t have an agenda. Esther feels it’s important not to get too worked up about your

children’s eating. “When they feel you are anxious for them to eat something, they won’t want

it. It’s like when you’re anxious for them to go to sleep on time because you have a babysitter

coming; they’ll sense it and won’t go to sleep.” She believes it’s best not to be overly invested in

the outcome, or at least to “pretend you don’t care!” When I asked Esther to share some

rewarding moments, she replied, “I don’t view it that way because I don’t put in intense effort. I

don’t have an agenda. We keep trying things, and when something doesn’t work, it doesn’t

work. And something that didn’t work at first might work later on. So rather than individual

rewarding moments, I get slow, gradual gratification. I’m seeing that the seeds I’ve planted

have successfully grown.”

August 20, 2015

Hearty Fruit and Nut Granola

By Laura Cipullo, RD, CDE, Author of The Diabetes Comfort Food Diet Book

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I’m excited to be sharing another recipe from my book, The Diabetes Comfort Food Diet Book! This is an easy, and tasty granola recipe that you can make ahead for the week, for breakfast, snacks and on-the-go!

Ingredients:

1 1/2 cups old-fashioned (large flake) rolled oats

1/4 cup millet

1/4 cup unsweetened dried cranberries

2 tbsp ground flaxseeds

1/4 cup unsalted sunflower seeds

3 tbsp pure maple syrup

1 tsp ground cinnamon

1/2 tsp ground cardamom

Directions:

1. Preheat oven to 350F and spray large rimmed baking sheet with nonstick cooking spray.

2. In a large bowl, combine oats, millet, cranberries, flaxseeds, sunflower seeds, almonds, maple syrup, cinnamon, and cardamom. Stir well to combine.

3. Spread evenly onto prepared baking sheet. Bake in preheated oven for 35 minutes or until golden brown, stirring carefully once or twice. Remove from the oven and break up any large pieces of granola while it’s still warm.

4. Cool completely before sorting into airtight containers. You can store at room temperature for up to 1 week. Enjoy!

July 19, 2015

Making Sunday Brunch with the Kids

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By Jessica Levinson, MS, RDN

Ahh, Sunday brunch. Who doesn’t like the thought of a lazy Sunday morning spent in bed followed by mimosas, French toast, and eggs benedict?

BK (aka Before Kids), Sunday brunch was a favorite pastime of mine. These days my Sundays are a bit different. We wake up early and get ready for a busy day, often filled with birthday parties or some other activity that will tire out the kids before we head back home for their nap. Sunday brunch happens sometimes, but often it’s an easy bagel brunch at home or a chaotic meal at a restaurant. Luckily my girls love to eat, so we’ve actually been pretty lucky with being able to have some good brunch meals out. They’re not the way they used to be back in the day – calm and relaxing; but it is possible to have a nice family brunch with the children at home. How?

I’ve said it before: when children are involved in the cooking process, they are more likely to try new foods since they had a hand in cooking them. And cooking with kids increases their competency in various domains, including fine motor skills, math, science, and reading. If those reasons aren’t enough to convince you, here’s one that will: when the kids are cooking with you, they’re occupied and having fun, meaning you don’t have to worry what trouble they’re getting in elsewhere and you can get a nice meal on the table. And maybe you’ll be able to enjoy a mimosa too!

One Sunday brunch recipe the whole family will enjoy making and eating is this Mushroom Onion Quiche.

When I posted this picture on Facebook, Twitter, and Instagram a couple of weeks ago, I received so many likes and comments asking for the recipe. Come back tomorrow for the recipe and tell the kids to get ready to cook this weekend! Not sure what they can do? Here’s a video of my two-year old girls helping me make this recipe.

*You may want to lower your volume for the first 6 seconds to avoid a whining child.

*Link to original post found here.

July 9, 2015

Give Your Children the Gift of Cooking! (And Never Pay a Penny)

By Erica Leon, MS, RDN, CDN, CEDRD

Photo Credit: slightly everything via Compfight cc

Today my twenty-three-year-old son moved to a new city eight hundred miles away for a

job opportunity. As a typical mother, I am going to worry about him adjusting well and

meeting friendly people, along with a dozen other unnecessary concerns. However, I will

never have to worry about whether or not he eats healthfully.

Without expensive lessons or significant input from me, my son learned to cook so well

that when he is home, our kitchen looks and smells like a five-star restaurant. My

college-aged vegetarian daughter also prepares meals for herself, such as soups and stir-

fry dishes that include tofu and vegetables.

While these culinary family moments make me feel proud, if I could do it all again, I

would teach my children how to cook for themselves at a young age. Cooking is an

important life skill that promotes independence, responsibility, and frugality (since it’s

less expensive than eating out every meal). Add to that knowledge about proper nutrition

and healthy eating and you have passed on a gift to your children that they will always

appreciate!

Here are some important cooking and life skills that your child would benefit from

learning as it becomes age-appropriate:

Sanitation and food safety: Teach your child the importance of washing hands as

well as surfaces before and after meal preparation

Food quantities and measurement: Involve your child in using math and reasoning

skills as he/she figures out proportions in recipes

Cutting fruits and vegetables: Help your child improve manual dexterity as he/she

progresses from plastic utensils to regular knife skills

Respect kitchen dangers: Show your child how to respect hidden dangers in the

kitchen, including sharp knives, flames, and electricity

Menu planning: Involve your child in planning meals ahead of time as well as

cooking them, and watch him/her be receptive to trying new recipes

Research: Look for new recipes online, in cookbooks, or in magazines
Communication: Enjoy the closeness that only shared activities can bring!

Part of teaching your children how to cook is the skill of following recipes and the

excitement of creating new meal ideas. Here are two dishes my children learned to cook

on their own—without my assistance or input.

Tofu Stir-Fry Rebecca Style

Ingredients

1 package extra firm tofu

½ medium yellow onion

1 cup fresh broccoli

1 large red pepper

2 cups spinach leaves

2 tbsp. reduced sodium teriyaki sauce

1 ½ tbsp. sesame oil (or canola)

1. Start by pressing the water out of the tofu. Place it between paper towels and put a heavy

pot or book atop the tofu. Leave for at least 20 minutes. Meanwhile, chop the vegetables

into bite-size pieces.

2. Slice the tofu into even squares and sauté in 1 tbsp. sesame oil over medium heat for

about 2–3 minutes until lightly browned. Remove from the pan. Sauté vegetables in ½

tbsp. oil, add tofu and teriyaki sauce, and simmer for one more minute. Enjoy!

Robby’s Rockin’ Turkey Chili

Ingredients

2 tbsp. vegetable oil

1 yellow onion, diced

6 jalapeno peppers, diced (optional)

1 clove garlic, minced

1 lb. fresh ground turkey

1 28 oz. can crushed tomatoes

2 tbsp. cumin

5 tbsp. chili powder

salt

pepper

1 16 oz. can black beans

1 16 oz. can pinto beans

1. Sauté diced onion, jalapeno, and minced garlic in oil until soft.

2. Add turkey and cook turkey until brown.

3. Add some chili pepper, cumin, and salt.

4. Add crushed tomatoes and bring to a boil.

5. Add more spices. Add black beans and pinto beans and bring from a boil to low heat.

6. Add more spices; simmer on low heat for 30 minutes.

7. Serve hot with cheese, sour cream, and/or scallions. Bon appetit!

Having your children learn how to cook healthy and delicious meals offers one more

important benefit—you will have less worry as they learn to navigate the ups and downs

of adult living. I will always be assured that my kids are eating healthfully.

July 3, 2015

What to Eat July 4th: Summer BBQ's

By Laura Cipullo Whole Nutrition Services Team

The Fourth of July is one of our favorite holidays as it brings family, friends, and neighbors together. And of course, it involves fun food! Below are some sure ways to keep things nutrient dense. Keep In mind , the best choice for you is the food the will both satisfy and satiate you and your family. Be self aware of your portion size with your hunger fullness cues.

With the help of Fox & Friends, we’ve compiled a variety of common entrees, condiments, dips, and desserts you’ll find at a BBQ this summer. We tested the hosts to see if they knew which food was the “healthiest” not necessarily the lowest in calories! Try and guess which option is chock full of nutrition, and we will explain why!

Entrees: Cheeseburger with Chips vs. Hot Dog with chips vs. Turkey Burger with avocado and olives on the side:

Answer: Ground white turkey meat is key here!! Dark meat raises the saturated fat. The avocado and olives contain the heart helping monosaturated fats that we all need in our diet. And yes, the is a whole wheat bun higher in fiber to help eaters feel full.

Also, keep in mind 1 hot dog equals 1.5 oz of protein while a typical burger here in the USA is about 6 oz protein. Therefore 4 hot dogs equal 1 burger. Think about how many hot dogs fill you up. Beaware the hot dog will contain more salt than the burger.

Condiments: Ketchup Vs. Mustard Vs. BBQ

When comparing condiments–even salad dressings–it is best to look at the ingredients list instead of the nutrition facts. Many ingredient lists still contain corn syrup, high fructose corn syrup, and or both. Mustard is 100% natural so preferable. The second preference is ketchup. Heinz now makes Organic Ketchup with no HFCS! .

libby's dip Fox

Dips: Onion Dip vs. Guacamole vs. Libby’s Veggie Dip

Our favorite choice here is Libby’s veggie dip. Laura’s boys are picky eaters and she is always looking for ways to incorporate veggies in their diets. We love the taste and texture of this dip and it is so easy to make! Don’t get us wrong, we also love guac too, for its high content of monounsaturated fats from avocados, however if you ate a burger with avocado, switch it up for some Libby veggie dip (we just learned this recipe last week at the Dishing With the Media event).

You can find the recipe for Libby’s Veggie Dip here. (Add link)

Side Dishes: German Potato Salad Vs. Cole Slaw Vs. Veggie Slaw

Favorite choice is the easy veggie slaw made of raw veggies in white vinegar. Love yourself some fiber and antioxidants! German potato salad (red potatoes, spices, and olive oil) is a great choice but may feel to filling with all of the other holiday foods we consume on this day.

Desserts: Strawberry Shortcake Vs. Frozen Berry Banana Pops Vs. Italian Ice

Rich in antioxidants and naturally low in calories, the frozen berry pops are the healthiest of these choices. While italian ice is also low in calories, it is high in simple sugar but with no vitamins, minerals or antioxidants. Strawberry short cake contains the most calories, and saturated fat but is definitely yummy!!

Consider what foods you love, what your body is craving, and what will fill and satisfy you. The last thing a Mommy RD would recommend is to eat all the low cal foods and then have you go home to secretly eat the foods you deprived. This is also true for your kids. Have a happy and healthy day mentally, physically and spiritually!!

When choosing what to eat this weekend, remember all foods fit. Food education can help you make food decisions. By understanding why some foods are higher in nutrition you have the opportunity for choice. And remember, the healthiest option isn’t always the lowest in calories, it is the most nutritious. However, if strawberry shortcake is your absolute favorite dessert, or you feel like Elisabeth Hasselback from Fox and Friends, who exclaimed, “I pick the Italian ice! It is my childhood favorite”, we say, go for it!

Have a wonderful 4th of July!

Kris-Etherton, P. M., Pearson, T. A., Wan, Y., Hargrove, R. L., Moriarty, K., Fishell, V., & Etherton, T. D. (1999). High–monounsaturated fatty acid diets lower both plasma cholesterol and triacylglycerol concentrations. The American journal of clinical nutrition, 70(6), 1009-1015.
German, J. B., & Dillard, C. J. (2004). Saturated fats: what dietary intake?. The American journal of clinical nutrition, 80(3), 550-559.