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.
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!
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
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.
My friend and colleague Joe Kelly recounted a story to me one day about his children. He told me that when his kids started school he noticed that both children complained about their stomachs hurting constantly. After ruling out illness and allergies he sat them down and asked them what they noticed when they would get stomach aches. His children told him that their stomach’s started to hurt before going to school and would feel better when they got home. He realized that his kids were not comfortable in the school system and were having a body reaction. His neighbors were home schooling their children and he decided to do the same. He was faced with others telling him it was a bad idea, that children whom are home schooled lack social skills and that the children would eventually adapt to their environment if he kept taking them to school. Joe did something really, really smart. He trusted his children’s guts and went ahead with home schooling. Both children’s excessive and consistent stomach problems disappeared never to be seen or heard of again. Several years later, Joe says both his children, adults now, are well adjusted, successful and happy.
I wondered to myself how often our children’s body’s communicate to us via their guts and how difficult it might be for a parent to trust them as accurate. But most of us have felt at least once in our lives, something in our guts to be true before our brain could process the situation. Because I’m a nutritionist and a yoga therapist, I am always considering the mind-body connection. I realized that the answer to why Joe’s children’s guts should be trusted lie in the relationship between the Enteric Nervous System (ENS) and the 3rd Chakra.
The Enteric Nervous System is located in the digestive track and is known as the gut’s brain or the second brain. It comprises an estimated 500 million neurons! The ENS was first only thought to control digestion but now we understand that it plays an important role in our physical AND mental well-being. Just like our brain’s in our heads, this system sends and receives impulses, records experiences and responds to emotions. The first brain and the second brain interact and react with each other. However, the ENS can work independently from the brains in our head meaning that information that the gut sends to the brain doesn’t have to come from consciousness. The ENS helps you sense environmental threats and then influences your response. In addition, the gut’s brain is reported to play a role in good and bad feelings. Over 30 neurotransmitters are produced that are identical to those found in the first brain-one of which is serotonin. A whopping 90% of serotonin is located in the gut. Serotonin is the ‘fee-good’ hormone that regulates sleep, appetite and mood. So now we know why Joe’s kids had stomach aches! Their Enteric Nervous system was communicating, from a subconscious place, that something in their external environment was creating stress. Joe’s kids, 5 and 6 at the time didn’t have knowledge of why their tummies ached but their Enteric Nervous system did!
The 3rd Chakra gives us even more information about why Joe’s kids were having this reaction. The word Chakra means wheel or disk. In yoga, meditation and Ayurveda, this term refers to the wheels of energy throughout the body. There are seven main Chakras which align the spine starting from the base of the spine through to the crown of the head. The 3rd Chakra or the Solar Plexus Chakra is located between the navel and the solar plexus. This Chakra governs among other things, the digestive system. The solar plexus chakra regulates how centered we feel during the day in relation to our cognitive emotions. This Chakra, also called Manipura Chakra is all about sensing your personal power, being confident, responsible and reliable. It is the center of self-esteem and governs our sense of self, the power that we have within and over our destinies. When there is injury to the 3rd Chakra, we feel powerless. Our bodies respond to this tension by developing digestive distress or disorders.
Manipur or Solar Plexus Chakra represents ages 6 years to adolescence. This is the time frame when a child begins school and interacts with others such as teachers and friends but their primary influence is still their home. During this time, children must find their own identity within the family. If they are able to develop a sense of self while living in a family system they are able to develop confidence. So now we know why Joe’s children’s stomachs ceased hurting when Joe began home schooling. When Joe’s kids first entered school they may have felt that something wasn’t quite right but remained powerless to change their destinies thus digestive distress ensued. When Joe acknowledged, trusted and acted on what their children’s guts was telling him, his children gained a sense of personal power even though they didn’t cognitively know what was needed. Furthermore, they had space to begin developing the all the confidence and reliability needed to move into their adulthood.
What an amazing example of why it is so important to trust your child’s gut. Next time your child has a stomach ache, suffers from gastric distress or digestive issues, consider that their body is trying to communicate something important that they may not be aware of.
By Laura Cipullo, RD, CDE and Laura Cipullo Whole Nutrition Services Team
Looking to clean up your eating out? Panera has even more big news! The last time we talked about Panera, we were excited about their announcement to remove all artificial ingredients and flavorings from their menus by 2016, but Panera is not stopping there. In mid-June, we had the opportunity to attend Panera’s Pantry, a pop-up space in Soho, only opened for two days. At their event the first night, Head Chef, Dan Kish, and Head Baker, Tom Gumpel, presented to us a demonstration and sampling of some new sandwiches and salad recipes from their upcoming Fall menu!
As we tasted, listened (and took lots of pictures of our plates!) Dan and Tom explained the trajectory of Panera’s journey and how they had designed the beautiful space where the event was held. Displayed along the walls and shelves of the space were all 450 ingredients used in Panera’s dishes–the ones they love and the ones they are phasing out–total transparency.
Panera has been a leader in the food industry, from one of the first to announce their removal of articulate ingredients and flavors, to working with registered dietitians to formulate ensure their meals not only tasted great, but were balanced and provided healthy choices for a individuals and families eating out. We’re giving Panera another big thumbs up as they continue on their journey, and can’t wait to try what they come up with next!
But what does a Head Chef like Dan, feed his own family after feeding hundreds across America each day? We had the opportunity to catch up with Dan on his family’s favorite meal and what is important to him when making food choices.
MDIO: What’s your family’s favorite meal to make/have together?
Dan: Thanksgiving comes to mind first. That said, there occasions all year ranging from simple grilled bread panzanella enjoyed al fresco in the summer, to slow cooked meals on weekends in the winter that perfume our home with a delicious anticipation.
MDIO: “What’s your child’s favorite food at home?”
Dan: “Simple roasted chicken, roasted vegetables and really good artisan bread with butter.”
MDIO: “What are the most important things you look for when eating out or grocery shopping with your family?”
Dan: “We do our best to know who our food is coming from. Trusted sources are always the best.”
MDIO: “How do you get your kids involved in the kitchen and in learning about the foods that you and they are making and eating?”
Dan: “Our kids know and understand food because they were involved from a young age. When my children were little, we found it best to make them a part of the shopping process. Most effective was to go to local farmers markets and farm stands so they could engage with the people who grew, raised or harvested the ingredients that became the meal.
Salads are a great way to engage kids. Washing ingredients teach care. Making a simple vinaigrette teaches about ratios and balancing flavor and tumbling the ingredients together is fun.”
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! .
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.
We’ve been talking a lot about watermelons this summer! And as one of the most hydrating and tasty fruits, we’re happy to have one more reason to incorporate it into our summer dishes, just in time for your Fourth of July cookout!
1. To prep salsa, combine the first 7 ingredients and set aside
2. To prep pork chops, heat a grill pan over medium-high heat. Combine oil and next 4 ingredients (through black pepper) in a small bowl. Rub oil mixture over both sides of pork chops. Coat pan with cookies spray. Add pork to pan, cook for 4 minutes on both sides or until desired degree of doneness.
3. Serve with salsa and enjoy!
The original post for this recipe can be found here.
By Nutrition Student, Deanna Ronne and Laura Cipullo Whole Nutrition Services
Are you at a loss when it comes to creative kid friendly food? Well, Dishing with the Media gave Mom Dishes it Out some fabulous new recipe ideas! We attended the “Thinking Outside the Lunchbox” event in SoHo a few weeks ago, kid’s cooking expert and professional chef, Cricket, along with 15 year old Season One winner of MasterChef Jr., Chef Alexander Weiss, introduced us to some fabulous recipes and parenting strategies. They shared ways to incorporate nutritious foods into more common kid-friendly recipes, and some new recipes for them to try! Most importantly they shared helpful ways to get kids, as young as 2 years old, excited about helping in the kitchen!
The event began with samples of a refreshing green smoothie, “Nutribullet University Blast #2”, a delicious and nutritious summer snack for you and your kids. Even if you are dealing with picky eaters, you can show them how great it tastes by drinking it yourself! Cricket reminded us that the best way to promote healthy habits is to model eating behaviors yourself.
Another great way to include unfamiliar foods in your kid’s diet is to incorporate them in recipes they are familiar with. Cricket and Alexander introduced us to two creative recipes using foods kids know and love with others they might be less comfortable with. Cricket’s “Broccoli Cheddar Mac and Cheese Cups” are the perfect way to sneak some veggies into a delicious bite of mac and cheese. They are fun to eat and easy to pack in a lunch box! You can even individually wrap them to freeze and use later on.
Tip from Cricket: Try cooking the broccoli in the same pot as the pasta (add it a few minutes after the pasta) to reduce dishes!
Chef Alexander uses a similar approach with his “Tofu Bao”, a recipe he created to mimic the Pork Sticky Buns many of us know and love. Instead of using pork belly however, he replaces it with tofu to create this tasty and easily packed lunch option.
Chef Alexander explained how tofu is available in many varieties types of firmness, pre-baked, cubed, etc. For those of you unfamiliar with tofu, it is a low calorie, high protein, soy-based product that can be used to replace protein and vegetables in many common dishes. Soft tofu can be blended and used to replace eggs in many recipes to make them healthier. (He advises not to use it in baking as it will make the desert too dense.) Because it is used to replace meat in this recipe, Chef Alexander recommends using a firm variety and to blot it to remove excess water before cooking. He also recommends a non-stick pan for searing tofu in his savory marinade. This sweet and salty dish was one definitely our favorite- delicious!
Another one of our favorite recipes from this event is “Libby’s Veggie Confetti Dip.” It’s a great afterschool snack including a vegetable, protein, and dairy. Cricket showed us how Libby’s vegetable cups can be used to make a tasty dip using only a few simple ingredients: a microwavable Libby’s vegetable cup, yogurt, raisins, and herbs. During her demonstration, Cricket stressed the importance of getting kids involved in the kitchen and turning into a learning experience. Both Chefs agreed that “everyone can cook” so give your kids a task they can complete; an 8 year old can read the recipe out loud and measure ingredients, a 4 year old can use a plastic or butter knife, and even a two year old can help by tearing the herbs! Cricket believes that the more kids are involved in preparation, the more they will want to try the food. She also reminded us to give children “choice within your boundaries” by letting them choose the type of Libby’s vegetable cup!
Tip: This dip goes great with crackers, salmon, grilled chicken, burgers, and can also be blended in a Nutribullet to make a sauce.
We are so excited to get our very own Nutribullet and to recreate these recipes ourselves! All recipes from this event can be found here!
Sipping a cup of coffee on the way out the door while making sure everyone’s shoes are on the right feet is how many busy moms may be starting their morning. Or maybe you grab a cup on your way to work, or even prefer to meet up with a friend for coffee and catching up! Regardless of how you take your coffee, you’re not alone in getting your caffeine fix—nearly 90% of the adult US population consumes caffeine, and 98% of that caffeine comes from coffee! While we may (almost) all be drinking coffee daily, there are still a few controversies even the most devoted coffee drinkers might not have the answers to, including a list of some of the best coffee shops to try in NYC!
Does the Brew Method Affect Caffeine Content?
Yes and no. An 8oz cup of drip coffee will have marginally more caffeine than instant coffee and about 2-3 times as much caffeine as a 1oz shot of espresso. But your barista has the final say in deciding how much caffeine you’ll have in your order. While the variation from day-to-day likely depends on the training regimen and reputation and goals of the coffee shop, it can be significant. A study in Maryland followed coffee shops over a six-day period to find they served up the same drink order but it was measured to have a wide range of caffeine presence, from 58-259mg. (For reference, moderate intake of caffeine is considered three cups a day and averaged to be 300mg.)
Might Coffee Irritate Me If I’m Gluten Intolerant/Have Celiac Disease?
It could! Instant coffee is often contaminated with traces of gluten that could irritate someone with gluten sensitivity or celiac disease.However, drinking pure coffee should not cause problems for someone with gluten sensitivity or celiac disease.
My child wants to try coffee…
Children are grouped into a sensitive subpopulation, along with pregnant women in terms of a having a cap on caffeine consumption, under 300mg/day to reduce risk of adverse affects. More specific recommendations for children, based on age and weight, suggest that no more than 45mg/day for a 1-5year old and no more than 125mg/day for a 10-14 year old. Considering other sources of caffeine that may be in your child’s diet (chocolate, teas, soft drinks) just a half cup to a cup of coffee could exceed the child’s daily recommendation.
Where to get the best cup?
Here are our favorites coffee shops around Manhattan and some we’re excited to try!
Serving specialty coffee and their signature cold brew for the summer months, Stumptown offers a laidback and inviting environment to enjoy any weekend morning. Optional (but limited) outdoor seating and prime West Village location makes it easy to bring along the stroller or kids on your way to Washington Square Park!
With locations across Manhattan, it’s hard to find an excuse to not pop into this charming coffee shop for a drink or their West Village location for some “brekkie”. They are known for their avocado toasts and uniquely named coffees, like the “magic”. Also offers indoor and outdoor seating and is a popular weekend brunch spot!
Location: 55 Greenwich Ave, New York, NY 10014 (Collective Café)
The perfect spot after Soul Cycle in Noho, or a break from shopping in Soho. These airy cafés are welcoming and filled with light, if you don’t get a seat, we promise, their iced coffee is just as good, to-go.
With one Midtown location, this is a great spot to grab a quality coffee between meetings or on your way to the office. With very similar vibes to Bluestone Lane’s Collective Café in West Village, Little Collins slows down the busy pace of a midtown weekday with their own Australian brews.
667 Lexington Ave, New York, NY 10022
Fulgoni, V., Keast, D., & Lieberman, H. (2015). Trends in intake and sources of caffeine in the diets of US adults: 2001-2010. American Journal of Clinical Nutrition, 1091-1087.
Hogan, E., Hornick, B., & Bouchoux, A (n.d.). Communicating the Message: Clarifying the Controversies About Caffeine. Nutrition Today, 28-35.
Mccusker, R., Goldberger, B., & Cone, E. (n.d.). Caffeine Content of Specialty Coffees. Journal of Analytical Toxicology, 520-522.
Vojdani, A., & Tarash, I. (n.d.). Cross-Reaction between Gliadin and Different Food and Tissue Antigens. Food and Nutrition Sciences FNS, 20-32.
By Deanna Ronne and Laura Cipullo Whole Nutrition Service Team
Nutrition Student Deanna Ronne’s favorite post run snack:
This smoothie is SO delicious and full of fuel. It leaves me satisfied and energized without feeling bloated. While your body is in a state of recovery after a long run, it is time to refuel your muscles with this easy smoothie. If mom is making this smoothie, read how to share with your child below.
Why Matcha and Maca?
Matcha Tea is a powdered form of whole green tea that provides more antioxidants, specifically Catechins, than other green teas.1
These antioxidants have many health benefits and may even boost the break down of fat2. However, I originally bought Matcha Tea because it is used in Starbuck’s green tee lattes, which I love. Now, I use Matcha Tea in smoothies and even baking.
Maca powder is a South American root vegetable originally used to give Incan warriors strength and endurance during long journeys and battles.
Studies show that many compounds found in Maca powder also protect our bodies from oxidative damage and inflammation.3
Maca is neutral in taste but a great boost of antioxidants for a smoothie.
1 Scoop Vanilla Whey Protein Powder
1 tbs. Loose Matcha Tea powder.
½ cup milk (Use dairy, almond, soy, and or coconut milk.)
1 small banana
1 small apple (keep the skin to keep the fiber!)
1 cup spinach
1tsp Maca Powder
3-4 ice cubes
Blend all the ingredients up with whatever blender you have and enjoy!
If you are not using this as a post workout meal and don’t feel that you need an entire scoop (typically about 20g) of protein, you can just use ½ a scoop, or get rid of it all together! If you are making this smoothie for a child, see below.
How Much Protein for a Child?
If you are looking for a way to sneak some protein into your child’s diet, smoothies are a great idea. However, children (ages 4-8) only need about 19 grams of protein a day, compared to the 46 grams an average adult female needs.4 One scoop of whey protein is about 20 grams of protein, exceeding what a child needs for the entire day! The serving size of most protein powders is 25-30 grams per scoop (about 1.5-2 tbs.).* So, for children, ages 4-8, it might make more sense to only use ½ tbs. of protein powder, only providing about 5 grams of protein. For children, ages 9-13, the protein requirement increases to 36 grams a day.
D.,& Anderton, C. (n.d). Determination of catechins in matcha green tea by micellar electrokinetic chromatography. Journal of Chromatography A, 173-180.
Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., … & Vandermander, J. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. The American journal of clinical nutrition, 70(6), 1040-1045.
Wang, Y., Wang, Y., McNeil, B., & Harvey, L. M. (2007). Maca: An Andean crop with multi-pharmacological functions. Food Research International, 40(7), 783-792.
National Academy of Sciences. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrate. Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005).