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Pumpkin and White Bean Hummus

By Laura Cipullo Whole Nutrition Services Team

Photo By Cooking Light
Photo By Cooking Light

Happy Fall! Starbucks’ pumpkin spiced latte doesn’t have to be the only festive food you try this season–this pumpkin hummus might be the perfect addition to your next gathering or family snack time.

Ingredients:

1 tbsp olive oil

1 cup canned pumpkin puree

2 tbsp tahini

2 1/2 tbsp lemon juice

1 tbsp ground cumin

1/2 tsp smoked paprika

1/8 tsp salt

1 (15-oz) can cannellini or other white beans, rinsed and drained

2 garlic cloves, chopped

Directions:

Place all ingredients into food processor, process until smooth (~30 seconds).  Serve and enjoy with pita chips or crunchy veggies!

 

Original Recipe by Cooking Light can be found here.

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Lavender Cookies

By Laura Cipullo, RD, CDE, Mom and Laura Cipullo Whole Nutrition Services Team

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As summer comes to a close, that doesn’t mean extra family time has to come to an end! Last week, my boys and I made these fun and tasty lavender shortbread cookies! A great way to get us all in the kitchen and to learn about and try a new food.  An added bonus, your kitchen will smell wonderful!

We used the recipe from Joy The Baker, here.

Ingredients:

1 tbsp dried lavender blossoms

1/2 cup + 1 tbsp raw or granulated sugar

1 cup (2 sticks) unsalted butter, at room temperature

2 1/2 cups all-purpose flour

1/4 tsp salt

1 egg, beaten (for egg wash)

extra sugar for sprinkling on top

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Directions:

1. In a medium bowl, whisk flour and salt together. Set aside.

2. In a small spice grinder or mortar and pestle, grind 1 tbsp lavender and 1 tbsp sugar.

3. In another bowl, that can be used with electric mixer with paddle attachment, add butter, ground lavender mixture, and remaining 1/2 cup sugar.  Cream ingredients on medium speed until slightly more pale and fluffy, about 5 minutes.  It’s okay if there are still some sugar bits at this point.  Add the flour and mix on low speed until the dough comes together.  The dough will have a crumbly texture, but will come together as you continue mixing.

4. Dump dough mixture out onto a clean surface and form into a ball with your hands.  Wrap in plastic wrap and refrigerate for at least 30 minutes.

5. Line cookies sheets with parchment paper and set aside.

6. Divide refrigerated dough into quarters. On a lightly floured surface, roll dough out to 1/4 inch thickness.  Use a 1 1/2-inch round cookie cutter to cut cookies, or a pizza cutter to slice into squares.  Use a fork to prick the cookies.

7. Brush the cookies very lightly with the egg wash and sprinkle with sugar.  Make sure your oven is preheated to 350 degrees F and refrigerate cookies while oven preheats.

8. Place racks in the center and upper third of the oven.  When oven is preheated, bake cookies for 8-11 minutes, until just browned on the edges. Remove from oven and allow to cool on cookie sheet for about 10 minutes then move to a wire rack to cool completely.

9. Enjoy!

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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.”

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Salmon Summer Rolls

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By Nutrition Student, Deanna Ronne and Laura Cipullo Whole Nutrition Services Team

These light, refreshing, and nutritious summer rolls are simple and fun to make, easily packed for lunch, or stored for leftovers, and even your kids will love them! Try keeping them in the refrigerator and eating them cold after a long hot summer day. Packed with protein and healthy fats from salmon and avocado, this roll will satisfy your hunger without making you feel too full.1

Rich in vitamins, minerals, and omega-3 fatty acids, Salmon has many health benefits. One omega-3 in particular, docosahexaenoic acid (DHA), is the brain’s favorite fatty acid. A diet rich in DHA is associated with improved learning abilities and disease prevention.2,3

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Ingredients:

  • rice paper wrapper (find them in the ethnic foods section of your health food store. I recommend brown rice)
  • carrots
  • avocado
  • cucumber
  • spinach/spring mix/ lettuce
  • salmon

Optional Sauce:

  • ¼ cup soy sauce (reduced sodium)
  • 1 tbs honey
  • siracha sauce (to taste, 1 tbs for a mild sauce)

salmon roll

Recipe:

  1. In a bowl mix the soy sauce, honey, and siracha sauce. On medium heat, add the sauce to a pan with the salmon. Once cooked, set the salmon aside to cool off.
  2. Wet paper towels large enough to cover the bottom of your plate. Place a wrapper on the paper towel and dab it with another wet paper towel. (You don’t want to get the wrappers too wet, because they will break easily.)
  3. Place a handful of spinach in the middle of the wrapper and the rest of the ingredients on top.
  4. Wrap the roll: start by folding the shortest sides in. Fold the bottom up and roll up to the top.
  5. Enjoy! The optional sauce can also be used as a delicious dipping sauce.

salmon roll finished

 

  1. III, V. L. F., Dreher, M., & Davenport, A. J. (2013). Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008.
  2. Kris-Etherton, P. M., Harris, W. S., & Appel, L. J. (2002). Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. circulation, 106(21), 2747-2757.
  3. Horrocks, L. A., & Yeo, Y. K. (1999). Health benefits of docosahexaenoic acid (DHA). Pharmacological Research, 40(3), 211-225.

 

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Coconut Almond Crunch Granola Bars

By Laura Cipullo RD, CDE and Laura Cipullo Whole Nutrition Services Team

FullSizeRender

From ready-made breakfasts to kids’ camp snacks, granola bars are a go-to choice for on-the-go moms and dads. What better way to enjoy granola bars, than making them yourself? They’re also a great way to get your kids involved in the kitchen!

Time: 30 minutes cooking, 15 minutes cooling

Yields: 10 bars

INGREDIENTS:

  • 2 cups oats
  • 1 cup almonds
  • 1 cup shredded coconut
  • ½ cup honey
  • ¼ cup nut butter
  • ½ cup dried fruits (raisins, craisins, dried cherries)

DIRECTIONS:

1. Preheat oven to 350 degrees.

2. Toast oats on baking pan for about 5 minutes, shake or stir the oats on the pan once or twice.  Pour into a bowl and set aside.

3. Coarsely chop the almonds and place onto the pan with the shredded coconut and place in oven for about 8 minutes, the coconut will start to turn golden and have a light aroma.

4. While the nuts and coconut are in the oven, pour the honey and nut butter (I used creamy almond butter) into a small sauce pan on medium-low heat, stir occasionally.  Simmer the mixture for 3-5 minutes until it is a medium golden.

5. Remove honey and nut butter mix from heat and stir in oats, almonds and coconut.  The mixture may seem dry, but should be evenly coated.

6. Sprinkle in dried fruits (I used a mix of raisins, dried cherries and cranberries) at the end of mixing.

7. Pour whole mix onto parchment lined baking pan or 8 x 12 cake pan and spread evenly.

8. Compress the granola mix so that there are not any spaces (this will prevent your bars from falling apart when you cut them).  You can use the bottom of another pan covered in parchment paper to flatten out the mix.

9. Wait about 10-15 minutes for mixture to cool before cutting into 1 x 4in bars.

10. Store in air tight container and enjoy!

Fun Adaptation: This recipe also makes a yummy granola! Just crumble the mix after it cools or chop into smaller pieces for a fun yogurt topping!

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Fresh Zucchini and Corn Cakes

 

Photo by Whole Foods
Photo by Whole Foods

Our Mommy friend, Danielle, and her little girl, Lucca love these zucchini and corn cakes from the Whole Foods recipe and we’re sure you will too!

Ingredients:

  • 2 large eggs
  • 1/3 cup low-fat buttermilk or low-fat milk
  • 1/3 cup whole wheat flour
  • 1 1/4 teaspoons baking powder
  • 1/2 teaspoon fine sea salt
  • Kernels from 1 ear sweet corn (~3/4 cup)
  • 1/2 cup chopped onion
  • 2 teaspoons expeller-pressed canola oil

Directions

In a large bowl, whisk together eggs, milk, flour, baking powder, salt and pepper until smooth. Add corn, zucchini, onion, and stir until combined.  Heat oil in a large skillet over medium heat.  Working in batches, drop batter by scant 1/4 cup measures into skillet.  Cook, turning once, until browned and cooked through, 3 to 4 minutes per side; lower heat if pancakes begin to brown too deeply before middle is cooked through.  Add more oil between batches if necessary.  Serve the pancakes warm or room temperature with crême fraîche.

Makes 4 servings. Enjoy!

Original recipe by Whole Foods can be found here.

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The Art of Bliss Point

Beware of the bliss point during the spring holidays! The term “Bliss Point” made headlines earlier this year when author Michael Moss’ book, “Salt, Sugar, Fat” was published. Bliss point, a term often used by the soft-drink industry represents the food manufacturers’ use of sugar, salt, and fat to increase taste and ultimately, the cravings of consumers. It is a specific term coined to represent the “specific amount of crave” which is smack in the middle of the sensory intensity (level) {The Extraordinary Science of Addictive Junk Food by Michael Moss Feb 20 2013}

Remember when Oreos were all over the news last month? A study performed by Connecticut College found that eating Oreos stimulate the same sensation in the brains of lab mice as drugs do, suggesting that Oreos may possibly be as addictive as drugs. “Our research supports the theory that high-fat/high-sugar foods stimulate the brain in the same way that drugs do,” says Joseph Schroeder, the director of the Behavioral Neuroscience Program at Connecticut College. “It could explain why some people can’t resist these foods despite the fact that they know they are bad for them.” While the study is yet to be officially published and undergo the peer-review process, it is likely that the Oreos caused the mice to reach something like their bliss point. It is important to recognize that this does not mean the food itself is addictive (food addiction will be another blog topic in the next few weeks).  If foods are eaten in combination with other foods especially proteins, the sensory experience of the food would be different and therefore not at the optimal bliss point.

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Keep in mind, the food manufacturers are trying to achieve bliss point so the consumers continually buy and eat their products. This is a marketing ploy.  The University of Indiana highlights the Bliss Point on their website, stating that the bliss point is the combination of just the right amount of sugar, salt, and fat. They report the food industry attempts to prepare all foods with at least 2 combinations of the earlier mentioned nutrients. . In fact, Moss says there are some foods on the market today that cause our bodies to feel hungry even as we’re eating them.

Take an example by Moss, from his article in the NY Times, just a half-cup serving of a popular marinara sauce brand has more than 2 teaspoons of sugar (that’s more than two Oreos worth of sugar). Moss states, however, that having too much of one sensation (i.e. sweetness, fat, or salt) can actually be off-putting to the consumer. It is a term called “sensory-specific satiety,” in which more distinctive flavors overwhelm the brain, therefore reducing the desire to eat more. Thus, not only do brands look for the perfect mixture of tastes, but they also measure them accordingly to ensure that they don’t reach the “sensory-specific satiety”.

Can you think about a certain food like a potato chip or even an Oreo that has hit upon your bliss point? I can remember eating Pringles and one was just never enough. Even now, when I eat Oreos, having one is extremely rare. Rather I try to have Oreos with my lunch, or with milk or immediately after eating dinner to so that I get full from the other foods and also to prevent a blood sugar roller coaster.

So what can we do, as consumers? As parents? We live in a busy world where too often convenience trumps nutrition. Despite having good intentions to eat locally sourced foods, time and lack of energy cause us to fall prey to packaged goods. It is truly a balancing act. Most important is that the consumer realizes this is happening and can make an educated decision regarding which brands to purchase, how often to eat packaged foods and to realize the body is not betraying you rather the big food companies may be!

Do you think food companies should be allowed to manufacture foods that achieve bliss point? Do you think overeating of these specific foods is the fault of the big food companies or the individual?

What food hits your bliss point? 

 

Additional Reading:

http://www.economist.com/news/special-report/21568064-food-companies-play-ambivalent-part-fight-against-flab-food-thought

Additional Viewing: http://www.pbs.org/pov/foodinc/

 

 

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Getting Your Kids to Dig Veggies!

Real Mom Questions – Real Mom Answer: Getting Your Kids to Dig Veggies!

By: Laura Cipullo, RD, CDE, CEDRD, CDN

Real Mom Question:

I cannot get my girls to eat vegetables (toddler dilemma).  The only veggies I can get them to eat sometimes, are edamame, carrot French fries (which are really not veggies), or veggie burgers.  I try to sneak veggies into grilled cheese sandwiches, but they spit it out in disgust; they will eat around the peas if they find them in pasta sauce.  I have even tried hummus with carrot sticks, but they only want crackers or pretzels.

Any suggestions?

Photo Credit: Abdulla Al Muhairi via Compfight cc

Real Mom Answer:

Our cutie pies are so sweet but sometimes so difficult–especially when it comes to feeding and eating. Sit back and relax. This is a process, a long one that for some kids can last longer than others, depending on other circumstances.

But in general, veggies are bitter and therefore not so yummy to their little palates. I would ensure those veggies stay on the plate, however. Just because the girls have given up, don’t give up on trying.

How to get your kids to eat their veggies and like them!!

1. Keep ’em coming. Continue the exposure every night even if it is just one carrot. The more the tots see the veggies, the more neutral they will become.

2. If they like carrot French fries, try similar shapes, textures, and flavors. For instance, try sweet potato fries, fried zucchini sticks, carrot muffins, and carrot juice (mixed with apple juice).

3.  Sugar coat with cheese. Veggies may be bitter, but we can get the picky palates to convert by melting cheese on them or making cheese fondue. Even if the kids use the same veggie over and over as a utensil, that’s a great step in the right direction. As moms know, getting the toddlers to just touch or handle certain foods is a feat in and of itself.

4. Host a taste-test party. Go the grocery store and get one veggie to try five ways or get five veggies to try with one dip or condiment.

In our home, I host a Sunday “Maybe Someday They Will Eat This.” Of course, the kids don’t know I call the day this. But every Sunday I buy a bunch of new foods to try and let the kids try a few of them that night at dinner. Currently, I only do it on Sundays, but it has worked for us as I could not have the sitter doing it for me during the week.

5.  Watch Copy Kids, the best DVD ever that role models toddlers eating fruits and veggies.

6. Go out to eat!!! Yes, bring your little princes and princesses to restaurants.

Both of my boys have increased their food variety by trying out food at restaurants and trying new sides with their main courses. Think cheese quesadillas with a fruit salad of mango, pineapple, avocado, and peppers or steak with veggie biscuits. 

 7. Work with their favorite color or flavor. If they love purple, make purple potatoes, purple eggplant, purple cauliflower, purple broccoli, and so on.

8. Get your veggies from the farm. They taste one thousand times better. I know order all of my produce and proteins through Farmigo. It is the best-tasting and most visually appealing food by far. I mean, who wouldn’t want to snack on beans when they taste like sugar and crunch like chips?

9. Follow that popular saying “Keep Calm and Carry On!” With consistent effort and exposure minus the power struggle, your little ones will slowly get there. A veggie is healthy but not essential for life. Just keep moving forward.

And one last thing, try the new rainbow baby carrot sticks, they are beautiful and sweet!!!

 

 

 

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What Type of Parent are You at the Dinner Table?

What Kind of Parent are You at the Dinner Table?

By Melanie Potock, MA, CCC-SLP

*This post was originally published on www.DrGreene.com, the original post can be read here.

One of the fascinating aspects of being a feeding therapist that works with children in their homes is that I get to see first-hand the variations in parenting styles.

One particular family was memorable because both parents were security guards and they seemed to bring an element of their jobs to the family dinner table. They contacted me because their 5-year-old daughter, Elizabeth, wasn’t gaining weight and was a “very picky eater.” When I arrived at their home, both Mom and Dad were completely engaged with their little girl, all three laughing and playing together on the living room floor.

Interestingly, the atmosphere shifted the moment everyone sat down at the table. There was practically no conversation except to announce what was for dinner and how much the little girl was expected to eat “Remember to eat all your corn, Elizabeth,” her father stated. The parents watched over her vigilantly and occasionally reminded her to “keep eating.” When the couple had finished their meal, and Elizabeth was staring at her not-so-empty plate, her father reprimanded her for “not eating her corn…again.” Noteworthy to me was the fact that both parents felt the need to set stringent eating rules, enforce them and remind Elizabeth if she did not follow dinner time guidelines. Clearly, their concern for her growth and nutrition were in the forefront of their minds, but why did they feel this directive style of parenting was going to be helpful? What happened to those engaged, interactive parents I had just witnessed playing so beautifully with their little girl in the living room?

To read more of this article, please click here to be redirected.

To read more about Melanie click here or go to www.MyMunchBug.com.