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Crowd Pleasing Veggie Burgers

By Brenna O’Malley and The Laura Cipullo Whole Nutrition Services Team

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In search of a meatless option for a crowd or just an alternative to packaged veggie burgers with lots of extra ingredients? This easy make-ahead recipe is perfect for a quick weeknight dinner, a salad or lunch topper, or a great way to get some protein and veggies into your day! These are crowd pleasing veggie burgers because your whether your friends are meatless, gluten free or particular about the veggies or ingredients they like, these burgers can be adapted to fit your guests’ palates!

Yields ~8 patties

Ingredients:

1 can black beans, mashed

½ medium onion, diced

1 large carrot or 1 cup baby carrots, grated or diced finely

1 (8oz) pkg of mushrooms, diced

1 medium red pepper, diced

1 cup oat flour (can be made by blending 1 cup oats)

½ cup quinoa, rinsed and cooked

½ cup sweet potato, diced and cooked

1 tsp salt

1 tsp black pepper

2 cloves of garlic, minced and made into paste

1 tbsp olive oil

2 eggs

1 tsp cumin

1 tsp red pepper flakes

 

Optional Add-ins:

1 cup sautéed spinach or kale, 2 tbsp chopped almonds, 1 tbsp reduced sodium soy sauce

 

Instructions:

  1. Preheat oven to 350F
  2. If you do not have roasted sweet potato or rinsed and cooked quinoa ready, prepare those now. Sautee onions, garlic paste, mushrooms and red pepper with tbsp. olive oil until veggies are soft.
  3. In a large mixing bowl, combine all ingredients and any optional add-ins you choose. Season to taste and mix well.
  4. Prepare a baking sheet, moisten hands with water and begin to tightly pack and shape patties for baking.
  5. Bake patties in oven for ~25 minutes, if your patties are thicker, flipping halfway through may promote even baking.
  6. Can be refrigerated for a few days or frozen to have on hand for the week. Enjoy!
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Dining Out With Your Young Food Allergic Child

Dining Out With Your Young Food Allergic Child

by Melanie Potock, MA, CCC-SLP

*This post was originally published on The Tender Foodie Blog.  The original article can be found here.

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DO YOU DINE OUT?

Many parents feel overwhelmed at the thought of bringing their child with food allergies to any restaurant for fear of exposing him/her to an allergen that could make them horribly ill or worse.  Yet, according to Restaurants USA Magazine,  Americans eat out for 4.2 meals per week! Dining out with our families and friends is part of our social routine.  It’s possible to enjoy this time together as a family, but it requires a bit of planning. One strategy that may soothe some fears is assembling your own “Restaurant Backpack” filled with everything you need to create a safe and fun dining experience for your entire family.

 

SETTING UP

While it might be tempting just to wrap the chair in your coat, as this parent has done (above picture), start instead with a washable highchair cover to shield your little one from those germy, possibly allergy-laced wooden restaurant highchairs.  Fisher Price™ makes a padded version that includes tether straps to attach to toys so they won’t fall on the equally dirty floors.  The carry pouch is included.  Tuck a package of sanitizing wipes in the carry pouch so that when you arrive at your seat, the first thing you do is wipe down the table, highchair and anything that is within reach of your child. Then add the cover, then add the kid. Speaking of toys, it’s ideal to bring quiet toys that won’t disturb the other patrons, lightweight toys that keep the backpack manageable and socially interactive toys that focus on you and your child being together and enjoying the moment.  My top three favorites?

MESS-FREE CREATIVITY!

Aquadoodle Travel N Doodle  is a soft, mess-free, portable and foldable drawing mat that includes a refillable “water pen” that magically makes red appear on one side of the mat and blue appear on the other.  The most your child gets on him/herself is a bit of water.  One suggestion: store the pen in a re-sealable plastic baggie or empty it before going home.  It can leak in the backpack.

 

To continue reading, please click here to be redirected to The Tender Foodie. 

 

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The Debate About Milk

Photo Credit: mary mackinnon via Compfight cc

My friend asked a simple question “I don’t personally like cow’s milk so do I have to give it to my baby when she turns 1?”.  The question slowly turn into a conversation with other moms about organic vs. non-organic, grass-fed vs. non grass-fed cows, and why other milk options are or aren’t as beneficial to babies.  Every mom involved had a strong opinion!  Who knew a simple question could spark a debate?

The American Academy of Pediatrics recommends that children delay receiving cow’s milk until after they are 12 months old.  The organization recommends pasteurized, whole cow’s milk for most babies because of the high fat content helping to absorb vitamins and minerals and for brain development.  If there is a history of childhood obesity, 2% milk may be recommended but families should talk to their pediatrician.  (Source: www.aap.org)

But what to do if you’re not a fan of cow’s milk?  Or worse, what if your baby has a milk allergy or intolerance?  Cow’s milk is important for calcium, vitamin D, protein, fat, and hydration. There are so many milk options out there: soy milk, almond milk, hemp milk, coconut milk, cashew milk, and more coming to a store near you! Their nutrient compositions are similar to cow’s milk but nothing is exactly the same.  It’s a very personal decision how to feed your child, and one that you should talk about with your pediatrician and Registered Dietitian Nutritionist.  If you decide to switch to an alternative milk, make sure you supplement with other foods that contain the important nutrients your baby needs.

I was shocked that some moms would argue against cow’s milk, but why not try to see where they are coming from?  There are a lot of nutrition myths out there about food and I heard a lot of them that day, ranging from hormones in milk to absorbable calcium. Nutrition information is everywhere, but moms should really look to pediatricians and Registered Dietitian Nutritionists for advice.  I took the opportunity to educate my friends about dairy products and nutrition, and also stressed the importance that all foods fit into a healthy diet.  Moms and dads shouldn’t feel ashamed about any nutrition decision they make for their family.  After all, it’s a very personal decision as to how to feed your children.  So what is this dietitian going to do?  I will give my baby whole cow’s milk when he turns one year old.  I will also let him try different kinds of milk with an attitude that all foods fit into a healthy lifestyle.

 

 

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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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It Takes a Village – And Then Some!

It Takes a Village – And Then Some!

by Erica Leon, MS, RDN, CDN

While not easy, I somehow launched my children into college and beyond. With fellow empty-nester friends who are also health professionals and moms—one a nurse, one a psychologist—I took a walk down memory lane. We reflected on teaching children good self-care, particularly when they have health concerns related to food.

Photo Credit: woodleywonderworks via Compfight cc

 

Peanut Allergy:

Carpooling was challenging enough, but when I thought three-year-old Thomas had shared my son’s peanut rice cakes, I panicked! Thomas was severely allergic to peanuts as well as tree nuts. Still parked at the nursery school, I hoisted Thomas like a football, screamed for the teachers, and rinsed his mouth, hoping I did not have to administer his EpiPen. He never ate any of the rice cakes, but I learned a valuable lesson on scrutinizing food items when you have or care for a child with allergies!

According to Hildie Kalish, RN, an elementary school nurse whose child has a severe nut allergy, “Keep your child safe by constantly checking and then rechecking ingredients in food products. Never assume an item is safe as it is not uncommon for food manufacturers to change ingredients or processing techniques. As soon as children are old enough to understand, teach them to read labels and avoid sharing food with other kids. When they are responsible enough, have them carry Benadryl and their own Epi-pen or Auvi-Q, and make sure they know how to use them.”

Dehydration:

My nutritional skills were put to the test when I rescued ten-year-old Luke, my son’s friend, who was dizzy from playing baseball in the summer heat. Driving up with hydrating sports beverages and a mom’s wisdom, I remembered that Luke had an endocrine condition that made dehydration particularly dangerous. When a child exercises, their muscles generate heat, which in turn raises body temperature. The body cools itself through sweating, which must be replaced by fluid or the body will overheat.

Dehydration is more common in children, and young athletes are particularly prone to dehydration. Encourage your young athlete to drink fluids before, during, and after sports to prevent heat-related illnesses. Recommend fluid-rich foods such as fruits and vegetables and have your youngster carry a water bottle and drink a sports beverage when his/her physical activity level exceeds one hour.

Celiac:

I became a celiac expert when Rachel, a good friend of my daughter’s, was diagnosed. From that day forward, I stocked my cabinets with gluten-free items and helped her mom educate other parents about which foods to keep on hand for play dates.

 Merle Keitel, Ph.D, counseling psychologist and parent of a child with celiac, says,

“It is important to establish a support system that is aware of your child’s dietary restrictions and has food on hand that your child can eat if at their homes for an extended period of time.  In the case of celiac, fruits and vegetables work but if other children are having sweets, it is helpful for there to be chocolate or other gluten-free sweets so the child does not feel cheated and self conscious about being ‘different.’ Friends and extended family who are educated and willing to help can be a gift to the child with special dietary needs.”

Photo Credit: Whatsername? via Compfight cc

 

These real-life scenarios portray what can happen when a child has a chronic health condition. Says Kalish, “At school I work with families of kids newly diagnosed with Type 1 diabetes. I always say that education is key. I see parents overcompensating with extra treats for fear that their child will feel deprived. Diabetic children do not need extra treats. It is important to treat them like any other child and learn the merits of a healthy balanced diet with plenty of ‘everyday’ foods and occasional ‘sometimes’ foods.”

While we can try to protect our children from all types of threats, educating your child, caregivers, schools, and trusted friends about a chronic health condition is essential. Allow your child to take the reigns and manage his/her own health as soon as he/she are emotionally and intellectually ready. We want our kids to remember the lessons that we teach them at home, as they will eventually leave the nest.

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MDIO Product Review: Garden Lites Muffins

MDIO Product Review:

Garden Lites Carrot Berry Muffins

These muffins are so tasty, even my picky eater approves of them!

Photo Courtesy of Garden Lites

Photo Courtesy of Garden Lites

With the most delicious taste accented by blueberries, everyone will love these adorable little muffins. The first ingredient is carrots so that is an obvious thumbs up. The second is egg whites so another thumbs up. And the third, a gluten free flour blend that contains brown rice, and flaxseed meal.

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This is a great snack option for kids. Especially those who need to consume more veggies. Plus, they’re allergy-friendly and make a great snack for parents!

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Gluten-Free: Diet Trend or Medical Necessity?

Gluten-Free: Diet Trend or Medical Necessity?
By Julie Holland Faylor, MHS, CEDS

 

Open a magazine, visit a restaurant or shop for groceries and you’re likely to observe the gluten-free diet craze. Books, magazines and blogs claim various health and weight loss benefits from eliminating gluten from our diets, restaurants tout separate gluten-free menus, and grocery stores have added whole aisles dedicated to gluten-free foods. In fact, the gluten-free eating trend has become so pervasive that there’s even a gluten-free Girl Scout cookie!

For many people, gluten-free eating is the latest fad. However, for people like me with celiac disease, it’s a necessity. According to the National Foundation for Celiac Awareness, only 1 in 133 Americans have celiac disease, a genetic autoimmune illness that damages the small intestine and restricts the body’s ability to absorb nutrients from food. People who have this disease cannot tolerate gluten, a protein found in wheat, rye and barley. If any gluten is ingested, even a small amount, uncomfortable medical symptoms develop shortly afterwards, including abdominal pain, diarrhea, vomiting and constipation. In addition to those with celiac disease, there is a portion of the population who have non-celiac gluten sensitivity. These people also cannot tolerate gluten, and while they may experience similar symptoms, they don’t experience the same damage to their small intestine.

As an eating disorder specialist, two things are concerning to me about the swift rise in gluten-free diets—the connection between dietary restriction and eating disorders, and the impact of the growing popularity of elective gluten-free eating on people without medically-verified gluten intolerance or celiac disease.

Eating disorders often begin with a seemingly innocent diet—medically indicated or otherwise—and many diets call for the elimination of entire food groups like gluten, dairy or meat. Sometimes, dietary restriction can lead to disordered eating behaviors like “orthorexia,” a condition characterized by an unhealthy preoccupation with healthy eating. In other cases, dietary restriction can lead to a full-syndrome eating disorder (the dieting behavior activates the latent genetic predisposition toward developing an eating disorder—remember, eating disorders are hereditary! Link to first post) For individuals without a medically diagnosed gluten intolerance that elect to stop eating gluten, I encourage them to think about why they are making this significant change to their diet. In general, whole grains are an important part of a balanced pattern of eating, and labeling foods as “good” and “bad” can stigmatize eating and reinforce the cycle of dieting and dietary restriction. A simple best practice following any significant change in food intake is to consult with a registered dietitian to establish an optimal nutrition plan. While doing so, it is important to specify that the gluten-free change is a dietary preference rather than a medical necessity. Regardless of our diet choices or mandates, it is important to keep wellness and balance in mind.

Photo Credit: Whatsername? via Compfight cc

Additionally, the gluten-free diet fad creates a misperception that gluten-free is merely a preference, not a medical necessity. As a result, gluten-free standards have relaxed to the point where many products and menus claiming to be free of gluten actually contain some measure of wheat, rye or barley. This makes it more challenging to practice a medically-indicated gluten-free diet. While food products must list their ingredients, gluten-free menus at restaurants can be blatant offenders, not taking the time to truly understand what gluten is and in what products it is used. In my personal experience at many restaurants, I have ordered meals from these special menus that actually contained gluten ingredients like soy sauce, and I felt terribly sick shortly after. In a sense, it seems as though elective gluten-free eating has trivialized a celiac disease diagnosis. I encourage those with gluten intolerance to be hyper-vigilant about their product choices and restaurant visits—in light of the gluten-free trend, we have to listen to our bodies even if a label or menu item claims to be gluten-free.

In today’s culture, dieting is pervasive. Gluten-free eating is all the rage this year, the latest in a long line of fads and gimmicks like low/no-carb, high protein, raw, fat-free, sugar-free—the list goes on and on. While the majority of diets are elective in nature, some diets—including the dietary restrictions of individuals with celiac disease—are medically indicated. Regardless of the motivation for the diet or the diet’s underlying philosophy, it is important to understand the connection between dieting and eating disorders. In fact, research has found that 35 percent of “normal dieters” progress to pathological dieting, and of those, 20-25 percent progress to partial or full-syndrome eating disorders.* With this statistic in mind, caution must be exercised when any sort of dietary restriction is taking place.

 

* Shisslak, C.M., Crago, M., & Estes, L.S. (1995). The Spectrum of Eating Disturbances. International Journal of Eating Disorders, 18 (3): 209-219.

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Ingredient1: App Review

Ingredient1: App Review
By MDIO Product Review Team

Sometimes it can be hard to find foods you crave that also meet your dietary restrictions and taste preferences. Ingredient1 is a free mobile app that allows you to find natural and healthy foods that meet your nutritional needs within your zip code!

Photo Courtesy of Ingredient1

An App for Our Friends with Food Allergies and Dietary Restrictions

Ingredient1 is perfect if you who have food allergies or need a specialized diet for medical reasons.

 

The Test—Here Is How to Use It:

  1. Make a food profile.
  2. For instance, you can enter gluten-free, dairy-free, and/or GMO-free diet.
  3. Use the “Food Mood” section of the app. If you are craving something sweet, crunchy, small, and GMO free, just tap on the circles to reflect this food mood.
  4. Scroll through the options that appear. Cinnamon & sugar pumpkin seeds by Supersedes look delish to me. I was pleased to see the product had all the ingredients, nutrition info, certification claims, and allergen information!
  5. Click “Find It” and/or “Share It” (favorite option for RDs to send their clients food ideas!
  6. Go and get it!! Enjoy!!

 

Seems Easy and Perfect; However…

Unfortunately, upon selecting the snack and clicking on “Find It,” the seeds were not sold in the NYC area. Even when I selected another food choice, Whole Foods didn’t come up as a store selling the chosen item. Seeing as there are quite a few Whole Foods in NYC and the nearest store carrying this product was a market over twenty-five miles away, I chose another snack. But you can order the foods online if you want. Just click the “Share It” icon, and email the link to yourself, roommate, and/or partner to order. My advice would be to order the products you like online and choose a food in your zip code for cravings!

 

When I asked Ingredient1 about what seemed to be a faux pas, they immediately let us know the plan to have Whole Foods included on the app’s “Find It” in the very near future. So go ahead and download Ingredient1!

Photo Credit: joeltelling via Compfight cc

Bottom Line:

  • MDIO gives thumbs up—Love this app!!

Pros:

    • For everyone: Whether you have specific dietary choices and/or are looking for new healthy food products.
    • Great selection of foods that meet your taste preferences.
    • “Share It” option allows you to share your food finds with friends or clients.
    • Lists of ingredients, nutrition info, certification claims, and allergen information.

Cons:

    • The product you desire may not be available for immediate consumption.
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5 Tips for Welcoming Herbivores to the Holiday Feast

From vegetarians to vegans and pescatarians to gluten-free, throwing a holiday feast can be quite challenging. If you are planning to host a dinner party this holiday season, rest assured, entertaining guests with multiple food sensitivities does not mean you need to toss out traditional or favorite Holiday foods. With a few modifications, many foods can be easily modified.  What should you do when welcoming herbivores to your holiday feast? We’re dishing out 5 tips you need to do and know before you start cooking this holiday season.

1. Confirm Your Guests’ Dietary Restrictions – First things first, before you start purchasing any ingredients find our what type of food preferences your guests have and if they have any allergies. Keep in mind that not everyone has the same food preferences. Some people will eat dairy but not eggs and vice versa. Knowing your guests’ food styles won’t just help you plan out what dishes you can serve, but it will ensure there is something at the table for everyone.

2. Always Serve A Main Vegetarian Dish – If you pass on confirming your guests’ dietary preferences, steer on the safe side by preparing a main vegetarian dish. This way, anyone who passes up the turkey or other main meat dish will still have something just as delicious and satiating as the latter. For large crowds, a dish like vegetarian lasagna can be appetizing for both non-meat and meat eaters alike.

3.  Make Your Side Dishes Veggie-Friendly – Make sure there are side dishes that everyone can enjoy. While you don’t have to dish out a whole chicken, turkey fish or tofurkey to meet all of your guests’ dietary preferences, side dishes are where you can make something suitable for everyone’s palates and preferences. To do this, keep an open mind by serving dishes other than a simple salad. Some side dishes can include sliced fresh fruits, cheeses, crackers, bruschetta, Brussels sprouts, cranberry sauce, deviled eggs, potato salad, roasted cauliflower, chickpeas, lentils, latkes, corn on the cob, cornbread, stuffed mushrooms, quinoa salad, garlicky kale or spinach.

4. Encourage Your Guests to Bring a Dish – After you letting your guests know in advance that you will be preparing vegetarian/vegan dishes, offer to let them bring a couple of dishes that they enjoy too. If you feel like you’re scrambling to find enough vegetarian/vegan dishes, allow your guests to bring dishes to share with everyone.

Photo Credit: Sugar Daze via Compfight cc

5. Prepare Two Dessert Options – When dishing out dessert, consider eggs and dairy products. If possible, it’s best to prepare one non-dairy dessert option. If you plan to make the dessert yourself, there are a ton of substitutions on the market that add flavor and moisture to your baked goods. For egg substitutes, you can try applesauce, chia seeds in gel form, or EnerG Egg Replacer, which can be found at a health foods store or Whole Foods Market. To substitute cow’s milk, you can use soy, almond or hemp milk and vegetable margarine in many baked goods. For those who are new to creating sweet concoctions without dairy and eggs, know that it is possible to serve a scrumptious vegan dessert!

 

Have you ever hosted a vegetarian or vegan dinner? What tips would you give to new hosts?

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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.