You Never Know

Somewhere in there is a sophisticated eater, just waiting to break free!  Keep trying different foods – at least a few times a week.  When it doubt, take a new vegetable – wash it peel it and boil it, then put a little olive oil/butter and salt on it and cut it into small pieces.  They may just surprise you.

Three months ago I didn’t want anything to do with Kale Chips (and neither did my kids).  But, I made them several times and now they disappear 5 minutes after they come out of the oven!  I surprised myself on that one!

Kale Chips

1)  Wash and THOROUGHLY dry 1 bunch of kale (use salad spinner, paper towels, dish towels – whatever it takes)

2)  Take out stem:  Hold piece of Kale upside-down  and grab it by the end of the stem.  Slide your hand down the stem and the greens should slide right off!

3)  Rip Kale into large pieces and lay on 2 baking sheets.  Drizzle with a little olive oil and salt.  Toss to combine.  Space out pieces on baking sheet – try not to overlap.

4)  Bake on 350 for 10-12 minutes.  Enjoy!

How Can the Kids Help?

• Teach the kids how to use the salad spinner – faster, faster!
• Show them how to strip the leafy green off it’s stem.
• Demonstrate how much a “drizzle” of oil and a “dash” of salt is.

Did You Know?

• When you flip the Kale leaf over and run cold water over it, it looks like little pieces of glass everywhere!
• Kale is one of the healthiest vegetables on the planet!
• Among a host of other vitamins/minerals, it has 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K!

I was watching the show “Wife Swap” the other day and I had an idea (uh-oh). What if they did a Kid Swap?  What if you sent a terrible eater (assuming no food allergies or sensory issues) for 2 weeks to a family that provides only one healthy family dinner?  The interesting part of this experiment is that when it is not your child, the anxiety and emotion is removed.  It’s a heck of a lot easier to say to a child that is not your own, “oh well, too bad you don’t like dinner, maybe you’ll eat breakfast”.  Assuming the dinners were simply prepared, fresh foods, do you think the child would starve?  It would be like a food boot camp.  Only instead of 100 push-ups, the child would be given fresh roasted chicken and vegetables with rice.  Who’s interested?  I live at 234 Main Street……potty trained please.

Caponata (quick Italian Veggie Stew)

This is a traditional Italian dish but I simplified the recipe and the flavors to accommodate families of all ages.  It’s a great side dish or spoon this over barley or brown rice for a hearty meal.  This is so great in the winter and re-heats perfectly the next day for lunch.

• Cook ½ onion and 2 garlic cloves in about 3-4 TBS of olive oil in a heavy pot.
• Cook until soft about 6-7 minutes.
• Add 1 peeled/diced eggplant and 3 peeled/diced zucchini and 1 bell pepper (any color).
• Cut up and add 4-5 tomatoes (these will break down when cooked – could also use 1 can of diced tomatoes).
• Add 2 TSP salt and 1 TSP pepper and some basil (fresh, 1 TSP of powdered or 1 TBS from a tube).
• Cook until soft at least 10-15 minutes.  Add some water or broth if it gets too dry – should look like a tomato-based stew.

Note:  This dinner warms your soul and is a perfect meal for your toddler!  You can also add celery, carrot and/or mushrooms to this recipe.

Barley

• Barley takes a while to cook but it’s worth it – so nutritious.  It’s like pasta but so much better!
• TIP:  Put a paper towel between the top of the pot and the lid to absorb the moisture – this will make your barley/rice fluffier.

What Can the Kids Do?

• Smash the garlic.
• Use a chopper to chop up the onion.
• Learn how to use a peeler (if ready) and help peel the zucchini (soft skin).
• Set the table and get the drinks.

Did You Know?

• Many Caponata recipes are made with olives, celery and capers and traditionally have more of a sweet and sour taste.  Some versions of the recipe include octopus or swordfish.

In a large bowl, mix:
a)  3 TSP of vanilla
b)  1 TSP of cinnamon
c)  1/3 cup of maple syrup
d)  1/3 cup of light brown sugar
e)  1/2 TsP of Salt
f)  3 TBS of canola oil

Stir in 5 cups of oats (not quick-cooking) into the bowl.

Line a baking sheet with parchment paper and spread out granola.

Bake on 350 for 15-20 minutes – or until light brown in color.

Pour mixture back into the mixing bowl and add:

• Cut up 1 1/2 cups of any assortment dried fruits (apricots, cherries, raisins, apples, prunes) - Try a Bag of Mixed Dried Fruit
• ¼ cup of coconut, 1 TBS of honey and 1 TBS of Molasses (or 2 TBS of honey)
• Spread back on baking sheet and bake on 350 for another 15-20 minutes.  Let it cool in the pan.  Store in Ziploc bags leaving large chunks.

How Can the Kids Help?

• Pick out the dried fruit
• Mix all the ingredients
• Pour onto the tray
• Taste test!

Tis the season….of arguing already?!  My kids have been out of school only 2 days and it has started already.  The ONLY thing that transforms them into a Charles Dickens novel almost immediately is decorating cookies.  They are so cute painting on the icing and carefully designing the colored sprinkles, working and laughing together….who are these children?  Forget the 7 fishes dinner tonight, let’s make more cookies!

If you only make one more batch of cookies besides the sugar kind, make these Rocky Mountain Cookies.  I revised Laura Bush’s Cowboy Cookies and my daughter re-named them, Rocky Mountain.  You will LOVE them!!  Merry Christmas:)

Ingredients:
3 cups of flour
1 TBS Baking Powder
1 TBS of Baking Soda
1 TBS of Cinnamon
1 TSP of Salt
1 1/2 cups (3 sticks) of butter
1 1/2 cups of sugar
1 1/2 cups of light brown sugar
3 eggs
1 tablespoon vanilla extract
2 cups semisweet chocolate chips
1 cup of white chocolate chips
3 cups old-fashioned rolled oats
2 cups sweetened flake coconut  (ground in food processor)
1 cup of dried cherries

Preheat oven to 350 degrees F.

Mix flour, baking powder, baking soda, cinnamon and salt in bowl.

Beat butter on medium speed until smooth and creamy, 1 minute.
Gradually beat in sugars to combine, 2 minutes.
Add eggs, one at a time, beating after each.
Beat in vanilla extract.

Stir in flour mixture until just combined. Add chocolate/white chips, oats, coconut and cherries.

Bake for 17 to 19 minutes, until edges are lightly browned; rotate sheets halfway through.  Remove cookies from rack to cool.

These cookies will be brown, don’t worry they are not over-cooked.  The coconut will make them chewy.  If you put the coconut through the food processor quickly, you won’t even know it’s in there.

I love Thanksgiving because nobody serves kid food at this meal.  There is simply no time or room in the oven for chicken nuggets.  The kids actually eat the simply prepared foods such as the turkey, corn and sweet potatoes.  You can have one meal for everyone (at least one day of the year)!!!

Two of my favorite Thanksgiving recipes are 1) Sausage Stuffing and 2) Cranberry-Pear Relish.  I have wonderful memories of my mom teaching me how to clean and prepare the turkey and make the stuffing.  Now, I enjoy cooking and teaching my younger cousin how to prepare these special dishes.  Thanksgiving is not just about the food but the traditions and memories associated with the meal.  What Thanksgiving traditions will your children cherish?  I hope you enjoy these recipes and that you and your family have a wonderful Thanksgiving!

Sausage Stuffing

1. Take 1 lb of Italian sausage (pork or chicken) out of casing and fry in a heavy pan, chopping into bits.
2. Chop and cook 1 onion and 1 cup of celery in 1 stick of butter until veggies are soft (you can buy them chopped too).  Add 1 TSP of Poultry Seasoning.
3. Add to cooked onion/celery:

• 1 bag of bread cubes
• ¼ cup of fresh parsley
• Salt/Pepper
• Cooked Sausage

4.  Gradually add about 2 cups of chicken broth and stir until moistened.

5.  Place in baking dish.  You can refrigerate for 1-2 days.  Heat on 350 for 30 minutes (add additional broth if needed).

Cranberry Pear Relish

1)  Bring 1 ½ cups of sugar and ½ cup of water to a boil for 5 minutes.

2)  Add the following:

• 1 bag of cranberries (12 oz) 2 peeled and diced pears (or canned) 1 small can of mandarin oranges (optional) ½ TSP of allspice and ½ TSP of cinnamon

3)  Stir and continue cooking until thick like jam (about 15 minutes).  Press and “pop” all the cranberries. 4)  Cover and refrigerate for a few hours or days.

Don’t forget to prepare a timeline of tasks to be done to ensure that everything is HOT and ready to serve at the same time – the biggest challenge!

Cooking with Love

I admit that I feel a sense of accomplishment and true happiness when someone eats (and likes) something I have cooked. I like making others feel full and content if only for a brief moment – almost like a really good hug.   You will love this recipe for Pumpkin-Apple Muffins.  I suggest you wrap-up a few and  ask your children to deliver them to a neighbor, friend or teacher. I guarantee  it will make them feel happy – and the recipient will enjoy them too!

*    1 ½  Cups of whole wheat pastry flour AND  1 ½ cups of unbleached flour
*    2 TSP of Baking Soda
*    2 TSP of Cinnamon
*    1 ½ TSP of Salt
*    2 1/2  Cups of Sugar (or 2 Cups of Sugar and 1/2 cup of Agave Nectar)
*    1  Can of Pumpkin (15 ozs.)
*    4  Eggs
*    1  Cup of Vegetable or Canola Oil
*    2  Apples (well peeled, cored and diced)
*    ½  Cup of Apple Juice or Water

1.  Combine Flour(s), Cinnamon, Baking Soda and Salt in a large bowl.
2.  Beat Sugar, Pumpkin, Eggs, Oil and Apple Juice until fully blended.
3.  Add to flour mixture and stir until blended.
3.  Stir in apples.
4.  Pour into muffin trays and bake in 350 degree oven for approximately 30 minutes until golden and toothpick comes out clean.  Add 20-30 mins. for loaf pan depending on size.

How the Kids Can Help?

• Baking is the easiest way to teach kids how to measure and stir.
• Ask the younger helpers to put the muffin papers in the pan.
• The kids can do the toothpick test for you too!

Fun Facts:

• Did you know that a pumpkin is really a Squash.
• Pumpkins are fruit and contain Potassium and Vitamin A
• Pumpkins were once recommended for removing freckles and curing snake bites.
• The largest pumpkin was close to 1500 pounds!

How to Eat Local

You can probably guess the benefits of eating local: it helps minimize air pollution and strengthens the local economy while providing you with fresher food. But how can you go local in your meal planning? Here are some easy tips to help you get started.

Take a Trip

Take the whole family to visit a nearby farm. Not only is this fun, but it’s educational for the kids (and yourself)! Here, you learn the methods used to harvest your food. Don’t know any farms in your area? Find one using the Eat Wild website.

U-Pick farms are another way to get yourself out to a farm. Grab a date and head out to a u-pick farm to pick your own fruits and veggies. Afterwards, you pay for what you’ve picked. Try the Pick Your Own website to find a u-pick farm near you.

Know Your Seasons

In our globalized economy, you can now buy nearly any grocery item year round. However, buying food in season cuts miles out of your food’s travel time. Smart Living provides a search engine which provides a list of seasonal food for each state. Create seasonal rituals that implement these food items. For example, in summer, make a pie out of your favorite seasonal fruit (find a vegan pie crust recipe here). This will help you and your family internalize your list of seasonal foods.

Farmers’ Markets

Farmers’ markets can be a fun way to get the freshest local treats. The best part about shopping at farmers’ markets? Meeting exactly who has been harvesting your food. While some local food does not have the USDA organic certification, you can ensure that the food is organic by USDA standards by asking your farmers questions about their food. Assure that your farmers have not used most conventional pesticides or synthetic fertilizers.

Find a farmers’ market near you by visiting the USDA website, which contains a farmers’ market search engine.

Local Food Producers

The easiest way to go local? Buy a loaf of bread from your local bakery or coffee beans from your local coffeehouse. Endorsing local eateries can help you build your community (while making you feel more a part of it!).

Follow these easy steps to get started on your new local diet. Helping the environment has never tasted so good.

James Kim is a writer for foodonthetable.com.  Food on the Table is a company that provides online budget meal planning services.  Their goal is to help families eat better and save money.

Good-bye Kid’s Menu

Here’s my goal – get rid of the Kid’s Menu at all restaurants!  I propose that all restaurants offer ½ portion meals at ½ price for their child patrons.  The restaurant could also offer a toddler some pasta or steamed veggies with butter or some grilled chicken.  This not only helps your child, it also helps the restaurant build goodwill with their customers.  Don’t be afraid to ask your waiter to make something simple for your kids even if they do have a kid’s menu.  This is so easy if your children are accustomed to fresh, simply prepared food at home.  I love the fact that my kids love the same restaurants we do.  Why limit yourself to TGIFridays when you could go to your favorite Italian or Sushi place!

Herb Chicken/Veggie Udon Dinner (20 minutes)

I always try to use up everything in my fridge on Thursday nights.  I lay it all out on the counter and start thinking.  Tonight I had 1 red pepper, 1 head of broccoli, some chicken breasts and a few mushrooms.  Any veggies will do and you can make this without the chicken.  Here’s what I whipped up:

• Boil a package of pasta* in salted water.
• Sautee 2 cloves of garlic and 2 shallots in EV Olive oil until clear.
• Optional:  pour about ½ cup of white wine and scrape the pan – let cook off for 2 mins.
• Add chopped veggies and a splash of chicken broth.  Cover a cook for 8-10 mins. until tender.
• Add some salt/pepper and herbs (I chopped some parsley, basil, rosemary/thyme) – fresh or a dash of dried.
• Drain the pasta (save some liquid) and pour the veggies in the pasta pot.
• Cut up the chicken and add salt/pepper.  Cook chicken in pan used for veggies until cooked through.  Add a little chicken broth and scrape bottom.
• Pour the pasta and veggies into the chicken and stir.  Add a little pasta liquid or chicken broth to thicken.  Top with some grated cheese.

*Note:  For the pasta, I used flat Udon noodles.  The kids loved it (so did we)!

Did You Know?

• Udon Noodles are white but are made from wheat flour.  They have more fiber and taste the same as regular pasta.   If you are like me and can’t seem to make the switch to the brown, wheat pasta – give this a try!

Snack Drawer

What’s in your snack drawer?  We all deserve a little something sweet or crunchy (or both) once in a while right?  My problem was that I would find my kids continually sneaking the food upstairs in their room or down the basement and worse, hiding it from me.  Something felt seriously wrong about this – I was creating very bad habits not to mention ruining my kid’s appetites for a healthy dinner.  Then I realized, “If I don’t want them to eat the food, why am I buying it?”.  Perhaps I was really buying the snacks for me but using the kids as an excuse.  Sure a few Doritos with your sandwich sounds like a great idea but it all goes wrong when you find the empty bag under the couch or worse, YOU eat half the bag.  Save the occasional junk food for the snack bar at the baseball game or the pool.  In the meantime, gradually transition to some healthier alternatives (e.g., granola bars, cut up fruit, cheese/crackers or even some chocolate covered raisins).   Now about MY secret stash of chocolate/almond bark in the freezer….shhhhh.

Turkey London Broil (aka ½ a turkey breast w/ tenderloin attached).  This is easy and pretty enough for a  dinner party.

• Rinse a turkey London broil (1-3 lbs.), pat dry and sprinkle with salt and pepper.
• Lay slices of prosciutto, mozzarella and basil on one half.  Fold the turkey like a sandwich and tie the roast together with butcher string.
• Drizzle or paint a little EV olive oil on the top.
• Bake in oven at 350 for until turkey reads 155 degrees (about 60 mins).
  You can also grill the turkey on Med heat for 45 mins.
• Take turkey out of oven and cover with foil for 10-15 minutes to continue cooking.

Brussel Sprouts w/Pancetta

• Cut up some pancetta (or bacon) and fry in a pan for a few minutes until crisp.  I keep some pancetta wheels in the freezer.
• Add brussel sprouts (cut in half) to pan.  Sprinkle with salt/pepper.
• Continue cooking until tender (7-8 mins).  Add a drop of water and cover to speed cooking.

Spinach w/shiitake Mushrooms

• Heat a clove of garlic in a pan with EV olive oil.  Add sliced mushrooms and cook until tender (7-8 mins.).  Add a splash of white wine and cook a bit more for extra flavor.
• Add a bag of fresh spinach and a little salt/pepper.  Toss with a drop of water and continue to cook for about 5 minutes until soft.

Rice Pilaf:

• Use a good brand (i.e., Far East) and follow package directions.
• I always keep some frozen brown rice in the freezer for a quick starch (try Trader Joe’s or Genuardi’s Organic brand).

How the Kids Can Help:

• My daughter layered the prosciutto, cheese and basil onto the turkey (see bikini picture above).
• She also used the “paintbrush” to paint some EV olive oil on the turkey once it was tied.
• Kids are great at measuring and pouring to make the rice pilaf.

Did You Know?

• A male turkey is called a “Tom” and is also referred to as a gobbler.  Female turkeys are called “Hens”.
• Enjoy this Turkey puzzle:  http://www.kidzone.ws/animals/turkeypuzzle3.htm
• Children and teens that have frequent family meals are likelier to say that they can confide in their parents.

15 Minute Meals and 3 Minute Abs

Dinner-time comes at roughly the same time each night – so can you tell me why there are some nights we look at the clock in complete and utter shock, “Oh my god!  It’s dinner-time, what are we going to do?!?”.   Imagine waking up one day, “Oh no! It’s Christmas Eve and I haven’t bought a single present!”.   The shock of dinner-time sneaks up on all of us and it happened to me tonight.  So I looked in my freezer and whipped this up with just a few ingredients in just 15 (not 30) minutes.  I guarantee it was faster than chicken nuggets and mac n’ cheese and required the same number of dishes.  I just wish I could get the same amazing results with 3 Minute Abs.

Pasta with Chicken/Sausage

• Cook ¾ box of Pasta (add lots of salt to the water).
• Take the meat out of the casing of 4 Italian Chicken Sausages (I only had 3 so I cut up a single chicken breast and added it in). 
• Fry the sausage/chicken breaking into small pieces until it is cooked through.
• Place the cooked pasta in a bowl and mix with the sausage/chicken.  Add about ½ cup of pasta water and ¼ cup of parmesan cheese.  Stir and serve!

Note:  You can cook some veggies with the meat (e.g., mushrooms, peppers, tomatoes).  Add salt/pepper and herbs to taste (e.g., parsley, basil). The flavor from the Fresh Market sausage alone was amazing!

How the Kids Can Help

• Choose the pasta you will cook
• Add salt to the pasta water
• Identify some veggies to add to the meat
• Taste the pasta to see if it’s cooked
• Set the table/fill the drinks

Did You Know?

• The family meal helps pre-schoolers develop better language skills (they may hear different words used at the table than they heard during the day).
• The link between processed foods and cancer is being proven more every day.
• Create Food Flexibility in your Family!  Life is so much easier when everyone eats the same healthy meal.