Double Chocolate Cupcakes

Double-Chocolate Cupcakes

With Valentine’s Day in just a couple of days, we’re sure that spending time with your loved ones is on your mind.  Get your dose of love by baking these yummy cupcakes with your kids.  Try these delicious double chocolate cupcakes as a sweet snack!

Courtesy of Cooking Light

Ingredients

  • 1 cup all-purpose flour
  • 1/3 cup unsweetened cocoa
  • 1 teaspoon baking soda
  • 1/8 teaspoon salt
  • 2/3 cup granulated sugar
  • ¼  cup butter, softened
  • ½  cup egg substitute
  • 1 teaspoon vanilla
  • ½  cup buttermilk
  • 1 ¼  ounces dark (70 % cocoa) chocolate, finely chopped
  • 2 tablespoons powdered sugar

Method

1. Preheat oven to 350°.

2. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, cocoa, baking soda, and salt; stir with a whisk.

3. Place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well combined (about 3 minutes).

4. Add egg substitute and vanilla, beating well. Add flour mixture and buttermilk alternately to granulated sugar mixture, beginning and ending with flour mixture.

5. Fold in chocolate.

6. Spoon batter into 12 muffin cups lined with muffin cup liners.

7. Bake at 350° for 18 minutes or until cake springs back when touched lightly in center or until wooden pick inserted in center comes out clean.

8. Remove from pan; cool completely on a wire rack.

9. Sprinkle with powdered sugar just before serving.

The recipe and photo used in this post were courtesy of Cooking Light. To see the originally posted recipe please click here.

10 Ways to Say I Love You

 

So Valentine’s Day is coming up. How are you thinking of showing your love? Do your children celebrate in school? I ask you to take some time to think, “Does your child equate Valentine’s Day with chocolate hearts?” or the message of “We show love with candy?” If your child associates holidays or even birthdays with food/candy, especially “treats,” now is the time to create a new healthy association.

So why I am saying this? Because when kids equate food with love, they may eventually look to food for love when they are lonely, feel empty, and/or feel sad. This situation can domino as an adult and even turn into emotional eating and binge eating. Ideally, we teach kids that food and feelings should not be merged, well not all of the time anyway. Rather, food is fuel for wellness, and feelings are feelings that are best managed with coping skills.

This holiday, show your love with hugs and kisses! Plan a special night for the whole family.

Give your child a card that lists all the reasons why you love them. Gift them a heart picture frame with a family picture. Can you share some chocolate? Well, of course you can! The idea is to teach your child how to express love and celebrate in meaningful and truly special ways. Ideally you want your child to equate love with family or something kind, but not just food.

Here are some ideas to create new Valentine’s Day traditions!

  1. Create construction paper flowers with your children: on each petal, you and your child can write what makes him/her special and unique.
  2. Practice kindness for the fourteen days leading up to Valentine’s Day. Remember that actions speak louder than words.
  3. Frame and gift a picture of the family doing something together that everyone loves.
  4. Plan a family outing on Valentine’s Day to go ice skating or bowling in honor of celebrating your love and the love of life.
  5. Hang a chalkboard in your kitchen with all the ways that your family can express love.
  6. Think of what makes you feel good inside and incorporate that into your family.
  7. Ask teachers at school to have parents come in to read books about love and kindness rather than giving bags of chocolate
  8. Send cards to family and friends listing all the fun times you have shared.
  9. Turn off you iPhones, screens, and mind! Just devote the night to your child/children. Play games, read, and just be together.
  10.  __________________________________________________________________

You can fill in the rest. Let us know what #10 is for you.

The above may not be for everyone, but it is definitely one of the many things I want to do for my kids and clients, with the hope that they never have to experience disordered eating and/or an eating disorder.

Start a new “Family Meal” weekly tradition… beginning with Thanksgiving this year!

Start a new “Family Meal” weekly tradition… beginning with Thanksgiving this year!
Laura Cipullo, RD, CDE, CEDRD, Mom and Bitsy’s RD

*This post was originally posted on the Bitsy’s Brainfood blog.

With Thanksgiving just around the corner, the idea of family meals surely must be on your mind. For many people, Thanksgiving conjures warm feelings because it’s consistently about meals featuring family members, good friends, and yummy food. Are these the same thoughts that come to mind when thinking about family meals? Are you even able to have family meals especially during the regular work/school week? Most people now know that family meals are not only beneficial but also very much encouraged by the experts. How does this translate to your daily life? What does the latest research recommend? How should you, as parents and food consumers, interpret this information?

Photo Credit: Lawrence OP via Compfight cc

Nutrition

Fortunately, there has been quite a bit of research of late. Some of the most noteworthy include Project EAT (I-III)Purdue University’s Family Meals Spell SUCCESS, and studies coming from research by the National Center on Addiction and Substance Abuse at Columbia University (CASA). We surely know that family meals can be difficult to arrange—especially with working parents, kids’ afterschool activities, strained family relationships, and possibly even the aversion to foods served at family meals. But the statistics drawn from multiple studies via Project EAT have found that adolescents sharing family meals had higher intakes of fruits and vegetables, plus the mineral calcium, while drinking less soda. In addition, the more frequently the family meals occurred during adolescence, the more likely these individuals later would have shared household meals as young adults. Family meals were also linked to higher academic performance, greater emotional wellbeing and a reduced risk of using unhealthy behaviors for weight control1.

Overall Well Being

According to CASA surveys:

  • Teens who eat dinner with their parents twice a week or less are four times more likely to smoke cigarettes, three times more likely to smoke marijuana, and nearly twice as likely to drink as those who eat dinner with their parents six or seven times a week2.
  • Teens who eat frequent family dinners are also less likely than other teens to have sex at young ages and get into fights; are at lower risk for thoughts of suicide; and are likelier to do better in school. This is true regardless of a teen’s gender, family structure, or family socioeconomic level2.
  • Teens who have frequent family dinners are more likely to be emotionally content, work hard at school, and have positive peer relationships, not to mention healthier eating habits2.

 

Academics

Family Meals spell SUCCESS further supports these results. A study by Dr. Catherine Snow at Harvard’s Graduate School of Education notes that conversations occurring around the family table teach children more vocabulary and forms of discourse than they learn when you read to them2.

Reader’s Digest survey revealed  – a teen eating meals with their family was a stronger predictor of academic success than whether they lived with one or both parents. Research by the National Center on Addiction and Substance Abuse at Columbia University (CASA) and others has found a striking relationship between frequency of family meals and grades2.

 

Mental Well Being

When family meal research is further analyzed, the most evident benefit of family meals is decreased depressive symptoms3.

Ultimately, we need more information on the actual frequency of meals, the length of each meal, who is present at the meals, and/or if the research is simply correlated with having frequent meals or truly a direct outcome of family meals. Is it possible that people who engage in family meals have specific characteristics that are different from those in families who do not engage in family meals? The answer is yes. More long-term research identifying the above details is needed3.

Photo Credit: cafemama via Compfight cc

Putting Family Meals In Practice

But what we do know? It’s estimated that three or more family meals, consistent family meals (i.e.: every Tuesday, Thursday and Saturday), mealtimes with positive interactions and no TV are favorable…and most likely lead to the most beneficial outcomes for children3. So do your best to get some type of meal on the table and enjoy the time with your family. If one shared meal is possible, start here but make it weekly and don’t forget to turn off the TV and your iPhone!! Here at Bitsy’s we don’t strive for perfection, but we do strive for family time and healthier food for all families.

Are sharing family meals reasonable and achievable in your household? As working moms, we know this is incredibly challenging. Can you share your suggestions with the  readers?

 

References:

  1. “Epidemiology & Community Health Research.” Epidemiology Community Health Research. University of Minnesota, 2013. Web. 06 Nov. 2013.
  2. “Family Meals Spell S-U-C-C-E-S-S.” Purdue University Center for Families’ Promoting Family Meals Project. Purdue University, n.d. Web. 6 Nov. 2013.
  3. Cook, Eliza, and Rachel Dunifon. “Do Family Meals Really Make a Difference?”Parenting in Context. Cornell University College of Human Ecology, 2012. Web. 2013.

 

*This post was originally posted on the Bitsy’s Brainfood blog.

Planning for Holiday Meals with a Picky Eater

By Melanie Potock, MA, CCC-SLP

*This post was originally published on ASHA’s online blog. The original can be found here.

Photo Credit: slightly everything via Compfight cc
As an SLP  focused on the treatment of pediatric feeding disorders,  there is one common denominator among all the families on my caseload:  The stress in their homes at mealtimes is palpable.   Now that Thanksgiving and other food-centered holidays are approaching,  the anticipation of an entire day focused on food has many parents agonizing over the possible outcomes when well-meaning relatives comment on their child’s selective eating or special diet secondary to food allergies/intolerances.This time of year, I try to find practical ways to reduce the stress for these families.   One of the first steps in feeding therapy is for parents to lower their own stress level so that their child doesn’t feed into it (pardon the pun).   I often address parent’s worries with a “What IF” scenario.  I ask, “What’s your biggest fear about Thanksgiving?”   The top 3 concerns are as follows:

 

What IF Junior won’t take a bite of Aunt Betty’s famous green bean casserole?

It’s not about the bite, it’s about wanting Aunt Betty’s approval.   Focus on what Junior CAN do.  If he can sprinkle the crispy onion straws on top of Betty’s casserole, call Betty ahead of time and ask if he can have that honor.  Explain how you would love for him to learn to eventually enjoy the tradition of the green bean casserole and his feeding therapist is planning on addressing that skill in time.  But, for now, she wants him to feel great about participating in the process of creating the green bean masterpiece.  If Junior can’t bear to touch the food because he is tactile defensive, what can he do?  Pick out the serving dish perhaps and escort Aunt Betty carrying the dish to the table?  Taking the time to make Aunt Betty feel special by showing interest in her famous dish is all Betty and Junior need to feel connected.

 

What IF Grandpa Bob reprimands Junior for “wasting food” or not eating?

Keep portions presented on the plate quite small – a tablespoon is fine.  Many families use ‘family-style” serving platters or buffet style, where everyone dishes up their own plate.  Practice this at home.  It’s not wasting food if Junior is practicing tolerating new foods on his plate.  That food went to good use!  If Grandpa Bob grew up during the Great Depression, this might be tough for him to understand.  If he reprimands Junior, change the subject and tell Junior your proud of him for dishing up one whole brussel sprout! That requires some expert balancing and stupendous spoon skills!

To continue reading, please click here to be redirected to ASHAsphere.

Deep Roots & Tall Branches: Farm Life for my Little Oak Tree

What happens when a dietitian mom leaves the city and starts a farm? Happy 2nd Anniversary Amanda and family. The world is truly a better place with the Mellowsprings!! Thanks for bringing the readers back to earth at this time of year. – Laura Cipullo

 

Deep Roots & Tall Branches: Farm life for my little Oak Tree
By Amanda Mellowspring, MS, RD, CEDRD, LD/N
Eat from the Earth Nutrition Counseling, LLC
Mellowspring Family Farms, LLC

This month marks the beginning of our 2nd year as farmers. I say it this way because this is just the beginning! This lesson feels similar to being a parent – the end of the first year, is really the beginning of the “two’s”. That is when our journey to becoming farmers actually started – when our little acorn had his first birthday.  Within two weeks of his birthday, we were packed and headed for our farm in the mountains.  Nevermind we had never actually visited the land we were leaving everything for, we just knew that this was what we wanted for our family, namely our little acorn.  Amazing how the world shifts to make room for the potential in the smallest little things, like acorns.

Our decision to start a family farm was multi-fold. We wanted to spend more time together as a family, with shared focus and energy. We wanted to give our little acorn something to grow into. And we very much wanted him to appreciate nature. One of the reasons that I love the basic concepts of food and eating, is because it is so tightly intertwined with nature. The way that we engage with all of our foods can connect us or disconnect us from the world around us.  We knew that we wanted our little acorn to take pride in his process of becoming a mighty oak and that would require living into nature in a deeper way.

Our first year of farming is full of practical lessons & adjustments in things like fencing, gardening our new land (with a toddler – ie. kamikaze gardening!), chicken coops (free range chickens poop everywhere!), fencing, livestock guard dogs (bark all night!), fencing, pigs are some of the sweetest animals (once you get used to the smell, seriously the smell!), free range turkeys (bark like purse dogs!), Jacob sheep (you can literally tell their baa’s apart!), oh and did I mention fencing…fencing! I think farming vastly involves fencing, re-fencing, and moving fencing.  All of this to say, there have been so many lessons. Again this is just the beginning of two city kids, raising a farm boy to the best of our farming ability.

The rewards of this first year have been countless in our connection with nature, our community, the animals, and one another. But, the greatest reward that we continue to experience on a daily basis are the moments that my husband and I look at one another and our eyes smile together because in their reflection our little acorn is living his normal life, his farm life, and doesn’t know anything different. The view from his carseat rivals any good farm truck, with a hatchback full of chickens, pullets, turkeys, lambs, pigs, and dogs at various times.  All the while, he plays with his little toes and sings songs because this is his norm.  He has napped with a LGD pup on his lap en route to the vet’s office and the world paused for a moment in our eyes.  He helps big kids see that our dogs are sweet even though they tower over him and weigh over 100# now by kissing their faces and crawling around on their furry backs. Our dogs guard our little acorn with vigilance and compassion by standing over him and demanding that others keep a distance.

 He runs after the sheep for fun, helping mama and papa corral them in to new pastures, yelling “lambies” and laughing hysterically. He grabs the ram by the horns through the fence to kiss his nose because that’s how papa catches him (and because he isn’t allowed to play with the rams inside the fence during breeding season).

 

He sticks his hands through the slats on the pig paddock to pet the “piggies, snort, snort” as mama goes running to catch up, yelling not to reach into the piggy area!  He talks to the piggies and laughs when they escape into the yard and play chase with the dogs.

 

He collects eggs from the chicken coop and even pretends to lay eggs himself; he even recognizes the special “eggs” sound that the hens make when laying. He also gobbles up eggs for breakfast (& sometimes dinner) and tells the hens, “thank you for your eggs” when he gathers.

 

He knows that chicken and chickens are the same thing. He knows that piggies make bacon (yes, we eat bacon), and he knows that turkey is kind of like chicken.

 

He eats like a farmer, plays like a farmer, and knows how they work together. He leads hikes with the chickens and turkeys into the woods and calls for the dogs to keep a watch. He tastes leaves off the trees and shares these new flavors with friends who may be visiting.  He picks berries and grapes off the land and has them eaten up before we get back to the house. (No need for canning this year!)

 

As we start our second year as farmers, I am so glad that I can look to him to learn what living on the land, in union with our plants and animals truly means. His life is a reflection of the purest loves. His decision to live into this life has helped him to put down deep roots. His life is not a response to the world’s concerns about food sources, food ingredients, or factory farming. His life is about connection, love, and appreciation. It reminds me of one of my favorite thoughts – Notice how a tree sends its roots deep into the earth.  May we also learn to nourish ourselves in ways that are not just leaves & branches meant for others to see.

Division of Responsibility: Guidelines for Family Nutrition

Division of Responsibility:  The What, Where, Whether, and When versus How Much—Guidelines for Family Nutrition
By Elyse Falk, MS, RD

Photo Credit: slightly everything via Compfight cc

Ponder the “division of responsibility” between a parent and a child when it comes to meal time.  I love it. I live it. I recommend it. Taking the power struggle away from the food sounds like a fabulous idea, doesn’t it? No more fighting at the dinner table when trying to get your kids to eat or even stop your kids from eating too much. Ellyn Satter, a registered dietitian nutritionist, family therapist, and internationally recognized authority on eating and feeding, pioneered the Satter Feeding Dynamics Model and the Satter Eating Competence Model. She is the author of the Division of Responsibility in Feeding, the gold standard for feeding children. She educates parents on the line between what their job is and what the child’s job is when it comes to the food. The parent is in charge of WHAT food is brought into the house and served, as well as WHEN the food is given (meal and snack times; hopefully three meals and three snacks) and WHERE. The child is in charge of the HOW MUCH he/she will eat and WHETHER he/she eats what is served. When this line is crossed, usually by the parent, or the “feeder,” there begins the fighting and frustration.

 

I have stuck with the division of responsibility rule ever since I went to hear Ellyn Satter speak many years ago. Looking back, I feel lucky that I had the privilege of hearing her speak to professionals when my kids were learning the art of eating. I started to implement her model and still use it to this day with my seven-, eleven-, and thirteen-year-old. I can honestly say that by following the division of responsibility, there has never been any real issue around food at the table, other than the “I don’t like what you made” or the recipe I made tasted awful. Following this model, we can all enjoy a somewhat calm environment (hopefully not getting up from their seats to play with our new dog) and talk about our days or what the day might hold.

Photo Credit: rick via Compfight cc

As a parent who does the shopping, I know WHAT I want my kids to have more of and WHAT I want them to have some of the time  (Laura’s foods lower in nutrient density known as “sometimes” foods, such as their ice cream, cookies, brownies, and other foods that fall into this category in her book, Healthy Habits) throughout the week, so that helps my food shopping experience. I am also constantly figuring out the different parts of a complete meal.  Think “MyPlate” sources of protein, grain, healthy fat, vegetable and/or fruit, and possibly a milk/yogurt for snacks or with the meal. I also think about what they can eat that is more or less a complete meal yet is easy to make by themselves (especially for my eleven- and thirteen-year-old).

 

The WHEN aspect of the division of responsibility, for me and my family, is making sure they get their meals and snacks throughout the day to ensure energy during school and after school activities.. For example, I know that my boys have activities starting at 6:00 p.m. on some nights, so I will have a dinner for them WHEN they get home from school (they are always hungry when then get home from school) before their activity and usually WHEN they get home afterwards because they are usually hungry again,. This second feeding time is typically something on the lighter side.  The WHEN aspect for me is not a strict routine but arises when they are hungry; I would never make them eat if they weren’t hungry at the WHEN time, but I find that usually they are ready to eat at pretty consistent times of the day.  The WHERE is usually at home, not so much in the car; however, I know that on some nights the car will be WHERE a snack needs to be given.

 

The HOW MUCH and WHETHER are the hardest parts of the division. Sometimes my boys have voracious appetites and eat huge quantities, and other times they consume smaller amounts. I never comment on HOW MUCH they are eating because I never want to mess up their hunger and fullness cues and force them to stop/continue eating just because I would say “That is enough” or “You need to eat more.” I would rather use that language on homework. I have learned that even then I am overstepping my boundaries and it causes a power play.

 

The WHETHER is another difficult aspect to manage, but if you make something that you know your children will always eat, along with something new for them to try, at least you know they will be eating something. But there are those nights when nothing appeals to your child; when that happens, I settle on what’s easiest to warm up or prepare in a pinch.

 

When helping a parent out with issues surrounding food, I most often recommend Ellyn Satter’s books and methods. Sometimes parents look at me like I’m crazy for even suggesting that they keep quiet about HOW MUCH their child/children eat.  I always recommend trying Ellyn’s way for one week just to experiment with it!  I truly believe that it will make a happier child and a happier home when it comes to the food at the table!

Making fun of the RD’s Children’s Food

Making fun of the RD’s Children’s Food

Quite often during the summer months, my family and I share weekends with my best friend’s family at their beach home. What started as two families renting a cottage together each summer is now, almost seven years later, a once-a-month occurrence. My friend has one son and two step children; amazingly, the children all get along beautifully and enjoy all of their activities from playing to eating. If outsiders, however, were to observe our food choices, they’d surely get a good laugh at us…just like my best friend does!

Mind you, there are three separate sets of children—all with different biological parents. You have Alex who is my friend’s biological son. He eats everything from sushi with eel to salmon over field greens or artificially flavored frozen ice sticks. Then there are Bridget and Ben who eat most things and get very excited about food but have had to retire their “clean the plate” club memberships. And finally, there are my wacky eaters! Bobby will eat the salmon but not the field greens. He will eat apple slices in an effort to prove that he has met his nutritional needs because he wants a cupcake. And then Billy: he’s the hummus and pretzel kid. But on one particular weekend, we didn’t have hummus and pretzels.

So, we made green waffles for breakfast. All of the children ate homemade waffles enhanced with green food coloring topped with Nutella. My boys ate only half a waffle while the other three kids gobbled up their entire waffles. Next, we had pizza for lunch; they all devoured that. When we stopped at a farm for some fall fun, they all had apple cider and selected snacks. My son Bobby chose a chocolate chip muffin for his snack but ate only two bites; Billy choose an apple-shaped Rice Krispy treat and ate a third of it. The other three children ate candy apples. I’m not sure how much they ate because I wasn’t watching.

And then, it was time for dinner. I didn’t bring along my kids’ special food preferences; sometimes I do and sometimes I don’t. If I do, it’s because my kids are super picky and I want them to have a more nutritionally dense breakfast and dinner rather than one with artificial colors and flavorings. But here’s the caveat! The parents had prepared grilled salmon and swordfish over salad with homemade mashed potatoes for dinner…for everyone. Alex, Bridget and Ben happily ate their dinners and their greens. Bobby moaned until he finally decided to eat his salmon, but no greens; at least he did try some summer squash. Billy just sprawled himself over the bench and declared that he was not eating…which was fine with me except for the fact that he was interrupting our dinner.

So this is why my friend laughs. Her children certainly eat highly processed foods but they also eat wholesome real foods. And my kids are just fussy. They didn’t eat much dinner that night, but perhaps just enough to qualify for Betty Crocker cupcakes frosted with artificially colored green icing. And then, my older son Bobby ate about half of his little cupcake and my younger son Billy just licked the icing off his cupcake. So while my kids had made a scene, they didn’t really eat the cupcakes either. The other kids devoured theirs and even had seconds!

So why is it that my friend’s kids eat lots of everything and my kids eat less of some things? We joke that it’s not role modeling. She eats Lean Cuisine for dinner even if her kids eat a meal. That particular night, for example, she ate salad while we all ate carbs, proteins and fats. Her nanny cooks for her kids during the week, but their dads used to cook wholesome meals for them. (Maybe they learned from their dads?) I make wholesome meals for my kids now but my nanny cooked for them when they were very little.

So, what does this all mean? My kids don’t necessarily devour the fake food using artificial green food coloring (Yes, we added it directly to the waffle batter. And yes, I made tie-dyed pancakes the next morning using an assortment of these same dyes!), nor do they love a wide range of wholesome foods. They do love their regular foods and they eat enough of them.

The other kids may eat a greater variety of foods, but they also eat lots of boxed, processed foods. At the end of the day, I wish I knew the answer as to why this is the case. But for now all I can say is that I love my kids as they are—with all their wacky eating habits; they probably eat a lot like their mother did when she was a child! And my friends and I can laugh at our kid’s eating habits and food preferences.

Do you think your kids eat a certain way because of their environment or genetics?

Do you have children that eat everything all of the time—or just their favorite foods? Are you a like-minded nutrition expert yet always challenged by your own children’s eating?

Looking for a great afterschool snack option to appeal to your picky eaters? Check out Cooking Light’s great snack ideas!

Pumpkin Seeds x 3!

Now that we’re 2 weeks into October, we think it’s safe to assume that you’ve already taken your kids on some Halloween adventures. Maybe you visited a local pumpkin patch, went apple picking, or have started planning your fabulous Halloween costumes. Well, we at Mom Dishes It Out have come up with a few festive recipes for roasted pumpkin seeds that are sure to please some palates! These are a great snack to fuel you and the kiddies up for your fun Autumn outings!

Photo courtesy of: Rachel @ Mommy? I’m Hungry!


“Ghostly Garlic Roasted Pumpkin Seeds”

Ingredients:

  • The seeds from a medium pumpkin (or 1/2 of a 16oz bag of raw pumpkin seeds, still in shell)
  • 2 tbsp garlic powder (or enough to sufficiently cover the amount of pumpkin seeds you have)
  • 2 tbsp grated parmesan cheese (or enough to sufficiently cover the amount of pumpkin seeds you have)
  • 1 tbsp olive oil, or cooking spray of choice

Directions:

  • Preheat oven to 250˚F.
  • Line a baking sheet with parchment paper.
  • Spread pumpkin seeds onto baking sheet. Sprinkle/spray with oil, parmesan cheese and garlic powder until fully coated.
  • Bake for 60 minutes, stirring once every 10 minutes. (Keep a watchful eye to avoid burning!) Remove from oven once the seeds begin to turn golden-brown.
  • Remove from oven and allow to cool.
  • Transfer to a bowl (preferably Halloween-themed:) ) and enjoy!

 

“Creepy Cinnamon Roasted Pumpkin Seeds”

Ingredients:

  • The seeds from a medium pumpkin (or 1/2 of a 16oz bag of raw pumpkin seeds, still in shell)
  • 2 tbsp ground cinnamon (or enough to sufficiently cover the amount of pumpkin seeds you have)
  • 2 tbsp ground nutmeg (or enough to sufficiently cover the amount of pumpkin seeds you have)
  • 1 tbsp olive oil, or cooking spray of choice

Directions:

  • Preheat oven to 250˚F.
  • Line a baking sheet with parchment paper.
  • Spread pumpkin seeds onto baking sheet. Sprinkle/spray with oil, cinnamon, and nutmeg until fully coated.
  • Bake for 60 minutes, stirring once every 10 minutes. (Keep a watchful eye to avoid burning!) Remove from oven once the seeds begin to turn golden-brown.
  • Remove from oven and allow to cool.
  • Transfer to a bowl (preferably Halloween-themed:) ) and enjoy!

 

“Spooktastically Spicy Roasted Pumpkin Seeds”
(Warning: these may not be best for little ones or those who aren’t fond of spicy foods)
Ingredients:

  • The seeds from a medium pumpkin (or 1/2 of a 16oz bag of raw pumpkin seeds, still in shell)
  • 2 tbsp cayenne pepper (or enough to sufficiently cover the amount of pumpkin seeds you have)
  • 2 tbsp black pepper (or enough to sufficiently cover the amount of pumpkin seeds you have)
  • 1 tbsp olive oil, or cooking spray of choice

Directions:

  • Preheat oven to 250˚F.
  • Line a baking sheet with parchment paper.
  • Spread pumpkin seeds onto baking sheet. Sprinkle/spray with oil, cayenne, and black pepper until fully coated.
  • Bake for 60 minutes, stirring once every 10 minutes. (Keep a watchful eye to avoid burning!) Remove from oven once the seeds begin to turn golden-brown.
  • Remove from oven and allow to cool.
  • Transfer to a bowl (preferably Halloween-themed:) ) and enjoy!

 

To learn how to remove pumpkin seeds from a pumpkin, we recommend Whole Foods’ guide to Roasted Pumpkin Seeds!

Healthy Weekends in Woodstock, Vermont

What better time than Fall to create new habits, especially regarding health. As you and your children start new routines for the school year, think outside the box. What other activities or family habits can you introduce to your children? Eating locally and moving for fun are 2 healthy habits that you and your family can practice to create a happy balance between food and life. For Labor Day weekend, my husband and I reinforced the message of moving for fun with a family trip to Vermont. With the cool weather and colorful scenery, Fall is the perfect time to head to Vermont to enjoy nature at it’s finest. Plus, there are tons of cute little cafes that offer farm-to-table produce! If you’re up for hiking, exploring farms or some homemade ice cream, head to Vermont for a weekend of family fun. For easy planning and a list of mom-approved activities, follow my guide for a healthy, happy weekend!

We headed to Vermont on Friday and stayed at The Kendron Valley Inn. I recommend looking for deals online and to always call to check availability as many websites may say “booked” online, but typically have vacancies when you call. The Kendron Valley Inn offers a complimentary breakfast! Each morning we had pancakes, Vermont maple syrup, homemade blueberry muffins and more. Plus, if it’s warm enough, you and your kids can swim in the Inn’s awesome pond. It was a great experience for my city kids!! Fuel their brains with an educational outing: a visit to the Vermont Institute of Natural Science  for an educational presentation on raptures.

Later, introduce your little ones to hiking on the easy, flat trails. The boys found walking sticks and loved romping through the forest. They even pretended they were baby bald eagles as they sat in the life-size bald eagle nest at the trail head. Next, stop by the Billings Farm and Museum. We watched the cows being milked on the farm, learned about Jersey Cows, machine milking and more. Although this was our second time there, there was still so much to learn! Did you know that some farmers place eggs in specific areas around their farms, knowing their hens will lay eggs near another egg? Yes, it’s true. Farmers use this strategy so they can find their hens’ eggs when they are free-range chickens. While the chickens on Billing’s Farm are not free range, they are not caged in tiny crates either. You can actually observe the “pecking order” in their coop. And if you’re planning to visit the the Billing’s Farm–don’t worry! No matter what weekend you visit, there’s always something fun to do. Each weekend, Billing Farm’s hosts theme events like Harvest Weekend and Autumn Wagon Ride Weekend. Again, using a positive engaging experience like this can be the perfect way to introduce your family to new foods. Lastly, don’t forget to stop by the ice creamery for some homemade ice cream!! If you want to visit an organic farm, you can opt for The Neighborly Farms of Vermont in Randolph Center.

On Sunday morning, head out for another kid-friendly hike. There are many options including the Faulkner Trail, Prosper Road Trail Hike and The Pogue. We chose to hike The Pogue, which leads to this fabulous little pond known for its turtles sunbathing on the logs. Throughout the trip, my oldest son played photographer and took all of our pictures. Enjoy your family meals amongst the beautiful scenery! Pack a picnic and eat on the beautiful field just around the pond or head back to town for some locally grown produce and of course, cheese and ice cream at the Mountain Creamery Restaurant in the center of Woodstock. This place looks like an old café/dinner but serves kid-friendly fare. While the boys ate grilled cheese, I devoured a garlic scape wrap with veggies and my hubby enjoyed a pulled ham sandwich. We then concluded our meal by sharing a bit of what we like to call, “sometimes food” (food that we eat some of the time, and enjoy in moderation!) We shared two ice cream sundaes for dessert and wow, were they delicious! Fresh, homemade ice cream – there’s nothing better!

Since we stayed for a long weekend, we also visited Simon Pearce to watch them make their glass dishware. The kids found this fascinating! We then ate off their dish-ware at their restaurant on the river in Quechee, Vt. Other options include visiting the Maple Sugarhouse Museum and or the Sugarbush Farm. So hiking for fun (and exercise), eating locally grown veggies and homemade cheese and ice cream were the highlights of this healthy weekend. I can’t wait to go back and I highly recommend this trip to others wanting a weekend away; filled with both wilderness and the comforts of home. It’s about creating fun experiences for ways to encourage your kids to move, and learn about where our food comes from. Let me know if you’ve been to Vermont, plan to go, or if you have any other healthy weekend ideas!

Festively Fall Butternut Squash Pizza

Festively Fall Butternut Squash Pizza

The other night, my family and I enjoyed a butternut squash pizza from Whole Foods. We loved it so much that I thought it would be a great activity to get my kids involved in replicating the recipe. This is a fun and festive twist on a classic pizza dish!

4-6 servings

 Ingredients:

  • 1 package of whole wheat pizza dough (we get ours from the local Whole Foods bakery)
  • 1 cup tomato sauce (we used Cucina Antica’s la Pizza sauce)
  • 1 cup steamed butternut squash, cut into bite-sized cubes
  • Manchego cheese, freshly grated
  • 1 tbsp fresh oregano or 1 tsp dried (optional)

Directions:

  1. Preheat oven to 350˚F (or the recommended temperature of your store-bought pizza dough).
  2. Roll out dough onto a pizza stone or parchment paper-lined baking sheet.
  3. Spread the sauce, add the squash, and grate the cheese until the pizza is covered. Add oregano or spices of choice.
  4. Bake for 10-15 minutes, until edges appear golden brown (or as long as your specific pizza dough calls for).
  5. Remove from oven and allow to cool for 5 minutes. Serve with a side salad or mixed vegetables.

Nutrition Facts, 1 slice: 179 calories, 11.6g fat, 7.2g saturated fat, 10.7g carbohydrates, 2.1g fiber, 2.5g sugar, 8.8g protein