Must have Halloween Classroom Party Snacks!

From the very first day that I brought our son home I have worried about the nutritional health of our children. When they were infants I worried if breast milk was enough, when they were toddlers I worried about fortified finger foods and when they started school I stressed about simple snack time offerings. Schools made it a rule that homemade goodies were not allowed and parents, like myself, were left to choose only what the grocery stores have to offer which are refined, quick and for the most part sugar laden and unhealthy choices. I decided to make a list of unrefined snack ideas that can spruce up the Holiday party. I started with Halloween and came up with a list of seven unrefined, healthy Halloween classroom party ideas.

These seven tantalizing treats can be made by the children in a classroom setting with minimal mess or prep time. They are filled with vitamins, minerals, fiber, protein and calcium that are sure to keep the festivities going in a healthy and unrefined way.

Apple Costumes

Is that a bat in the classroom? No it’s an apple with a funny mask! This Vitamin C and fiber packed treat will keep those choppers chewing. Printout the free printable and wrap those washed red or green apples. These masks will make the whole fruit mysterious and appealing! To print out the apple masks click here to takeyou to the down loadable sheets.

Banana Ghost Pops

Where does a ghost go to take a swim? Well vanilla yogurt of course! Take half of a peeled banana and place the cut end on a Popsicle stick. Press the pointy side of two small chocolate chips into the banana to make the eyes. Frozen bananas with chocolate chips make this treat especially chilling. Using the Popsicle stick dip the banana ghost into a serving of low-fat vanilla yogurt. These potassium rich ghosts swimming in a sea of calcium and protein make a super hero snack. Click here to see them on our Pinterest page! 

Swamp Water and Bugs on a Raft

Nothing says swampy like green or brown juice! Mix 100% grape juice with 100% orange juice or purchase Green Machine juice by Naked brand for an authentic swampy effect. Maneuver the swamp on a rickety raft made of apple slices with a layer of nut butter and topped with raisins and/or chocolate chips. Serve raft and water separately.

Sangre Salsa Dip

Little vampires can’t resist the temptation to dip precut carrots, celery, baked blue corn chips or pretzel sticks into Vitamin C rich tomato salsa.

Mummy Unwrapped

Some mummies just don’t have it together. Take string cheese and peel the strands off and layer them in a whole wheat tortilla. Garnish with a tablespoon of hummus and matchstick carrots. Roll together all of the ingredients in the tortilla and enjoy this protein rich and whole grain ancient inspired spooky snack.  

Witch Mix

Bring out the cauldron to mix together these fall favorites including Pumpkin seeds, chocolate chips, dried edamame or dried peas, nuts, raisins, dried cranberries or apricots. This good witch mix will serve up vitamins, minerals and protein in a healthy blend.

Clementine Pumpkins

Small oranges, like Clementine’s or Cuties, can be eaten with ease by little hands. Peel the pumpkins and stick a 2 inch celery stick down the center of the pumpkin.

When it comes down to it, children like to play with their food, maybe even more than they like the bright colored, sugar filled character dressed candies, cakes and cookies. This year say goodbye to the wicked witch that brings in the artificial colors, chemicals and supped up sugar foods and say hello to the nutrition fairy that wants only healthy alternatives to ease the crazy holiday season.

R.I.P unhealthy classroom snacks.

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Cooking with kids- Health and safety in the kitchen

This week I teach a class for parents and kids concerning cooking with kids. I love to bring my kids into the kitchen with me so they can try new things and have new experiences. I often find myself getting frustrated with the mess and their whimsical ways in the kitchen. So lately I have been thinking about how I can make it more fun in the kitchen.

I decided that I would divide my kids up (Jackson- age 5) and Olivia (age 2) into stations. After granting each one a special name as Sir and Madame Sous Chef I send them on their way of small, defined tasks. I also decided that I needed to have them help lead the way a little bit more. By asking them what was the next ingredient or by allowing them to make the next step they seemed more excited about cooking and the end product.

While doing research about cooking with kids I ran across a fun article written in the Vancouver Sun  that listed the top 10 kids cookbooks. I really liked the list and wanted to share the article with you. Click here to see the article. I think my favorite cookbook that was listed was Roald Dahl's Revolting Recipes by Felicity Dahl! I will have to invest in this one soon.

For other fun and interesting activities visit: Nourish Interactive. This educational and fun website is a great place to go when you need more nutrition education that is fun for kids.

If you are in South Florida this Friday make sure and stop by the School House Museum for the Munch and Move series on Cooking with Kids. We are going to read a book about cooking in the kitchen, sort through healthy and not so healthy food choices, make our own pizza dough and chef hats and then of course make a healthy snack (this week it is a fruit pizza) !

Visit our website for more fun activities: www.ABCDEatRight.com

Help promote healthy nutrition for kids- one pledge at a time.

I wanted to share with you a campaign to help kids eat healthier and be healthier by making one simple pledge each week.

We know that the majority of children don't eat enough nutritious foods to help them develop strong and healthy bodies. Today, over 85% of children are deficient in at least one or more key nutrients.

I am joining the Chef Solus March to National Nutrition Month by making a pledge to help children make healthier

choices each week.

Each week nourishinteractive.com gives a new pledge, one simple goal to focus on to help children eat healthier and some tips to help you get started. It literally takes less then one minute

to show your support.

All pledges are entered into a weekly drawing for cool prizes that promote health (valued at $30-50).

It will only take you a a minute of your time so please support this important cause. Our children are counting on you! You can make your weekly pledge to help kids by clicking here. Please join me and make your pledge for healthy children.

Why is nutrition so...ahem...BORING?

When somebody mentions nutrition do you inwardly cringe? You know that it is important but why does it have to be so dry and stale? Even the American Dietetic Association recently changed their names to the Academy of Nutrition and Dietetics in hopes of spicing up the subject and making it sound more glamorous. Did you know that nutrition has its own month? And there is an actual day where Registered Dietitians are acknowledged? (March is National Nutrition Month, and March 14^th is National Registered Dietitians day!) .

This year the theme for National Nutrition Month is “Get Your Plate in Shape” in honor of the USDA changing the food guide pyramid to the My Plate theme last summer.

My Plate focuses on:

·         Make half of your plate fruits and vegetables: Eat a variety of vegetables, especially dark-green, red and orange varieties. Add fresh, dried, frozen or canned fruits to meals and snacks.

·         Make at least half your grains whole: Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice. Check the ingredients list on food packages to find whole-grain foods.

·         Switch to fat-free or low-fat milk: Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. For those who are lactose intolerant, try lactose-free milk or calcium-fortified soy beverage.

·         Vary your protein choices: Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Keep meat and poultry portions small and lean. And be sure to choose seafood as the protein at least twice a week.

·         Cut back on sodium and empty calories from solid fats and added sugars: Compare sodium in foods and choose those with lower numbers, and season your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil. Replace sugary drinks with water and choose fruit for dessert.

·         Enjoy your foods but eat less: Avoid over sized portions. Use a smaller plate, bowl and glass. Cook more often at home where you are in control of what’s in your food. When eating out, choose lower calorie menu options.

·         Be physically active your way: Adults need at least 2 hours and 30 minutes of physical activity every week. Choose activities that you enjoy, and start by doing as much as you can.

Just remember, Registered Dietitians are there for you. They know nutrition in and out (like me, most Registered Dietitian’s are the geeky biology/chemistry majors that thrive on information that surrounds the body and the environment). If you have nutrition related question don’t feel like you are alone, seek out a Registered Dietitian in your area and let them help you and your child lead a healthier balanced lifestyle! To find a Registered Dietitian in your area visit: www.eatright.org

You can also email me with questions: Brandi@ABCDEatRight.com . I also have a weekly free e-newsletter that will provide you with recipes, healthy tips and activity ideas for parents, teachers and kids. In honor of National Nutrition Month explore new foods!  You might be surprised how delicious and exciting nutrition can be.

Launching March 1^st, 2012- ABCD Eat Right’s – Take Out Recipes for Kids- Forget the take out bring home healthy nutrition with this meal planning system. What’s included? 8 breakfast, 10 lunch, and 25 dinner recipe cards. All recipes are displayed on 2x3 cards which can be inserted into 1 of the 3 decorated magnets. These magnets hang on the refrigerator and alert the entire family as to what to expect for their next meal. They can even help choose what they want and shop for groceries because the handy recipe cards are small enough to fit into a wallet and double as a recipe card and a shopping list! Check them out today! www.ABCDEatRight.com

Finding success after failure- fueling up healthy kids

Healthy kids have many things to consider when sitting down for a meal. They may be thinking about the last fast food commercial they saw, the fun snack in their friends lunch, or the fight that you had with them to make them more familiar with a healthy vegetable.

Here are some things to remember that will keep you away from the food police stigma:

1. Don't fantasasize about how your kids should eat, make it happen by leading by example. If you want Felicia to eat her greens then make sure you are eating them.
2. Keep focused and expose a child to that green vegetable or that fancy fruit atleast ten times. It might take this long before they finally accept it.
3. Forget about the fairy tale stories your friends(or family) may tell you about how little Freddy eats all his brussel sprouts and broccoli without a complaint. The mission is to expose them to a healthy lifestyle and to try and lead by example. It is a daily test and some days we fail and most days we succeed. It's important to not focus on the failures, per se, such a daunting word, but the successes. Did they atleast glance at the fancy feast without rolling their eyes? Then that is a small success. Good luck!

Fabulous! It is still F week at ABCD Eat Right. Blog with us and visit our website to sign up for our free weekly e-newsletter at www.ABCDEatRight.com

Hammock Pointe Healthy Habits

Thanks to everyone that joined our Nutrition team from Hammock Pointe! It takes a village of parents, kids and educators to make a healthy environment for everyone. Here is your space where you can post your nutrition related questions. You can post them anonymously or email me at Brandi@ABCDEatRight.com for more private concerns.

If you did not get a chance to sign up for our free weekly e-newsletter sign up today to receive weekly healthy tips, recipes and activities! www.ABCDEatRight.com

Eggplant Meatballs- Exciting edibles for E week

Ok, so there is not really "meat" in these balls of eggplant excellence but they resemble the carnivorous cousin and you won't miss the beef or pork at all! If you are unable to use bread crumbs due to gluten intolerance or want an extra protein and omega-3 boost try substituting quinoa and flax seed instead. I originally received this recipe after a meeting at Pero's vegetable farm in Delray Beach Florida. I could not find my original recipe so modified this recipe I found at www.thedailygreen.com

2 to 3 tablespoons extra virgin olive oil, or more if needed
1 medium eggplant, peeled, cut into 1⁄4 - to 1⁄2 -inch dice
1 1⁄2 cups walnuts, toasted and coarsely chopped (optional)
Fine sea salt and freshly ground black pepper, to taste
2 cups dried bread crumbs or cooked quinoa
2 large organic eggs, beaten
1⁄2 cup dairy or vegan Parmesan, grated
1⁄2 cup grated Pecorino, or vegan cheese
2 garlic cloves, crushed
Zest of 1 lemon
1 tablespoon dried oregano
1⁄2 cup coarsely chopped basil
vegetable oil spray

1. Preheat the oven to 375 degrees F. Lightly oil a baking sheet.

2. Heat a large skillet and sprinkle in 2 tablespoons olive oil. When the skillet is hot, add the eggplant and a sprinkle of salt and sauté until the vegetables are soft and fragrant, 8 to 10 minutes. If the eggplant dries out too quickly and begins to stick, add a bit more olive oil. Transfer to a large mixing bowl.

3. Add the walnuts, if using, to the eggplant and mix thoroughly. Transfer a generous cup of the eggplant mixture to the food processor. Process until pureed and return to the bowl. Add the bread crumbs, eggs, Parmesan, Pecorino, garlic, zest, parsley, oregano, basil, 1 teaspoon salt, and black pepper and mix well. If the mixture seems too dry, add the remaining tablespoon or more olive oil. Rub a little olive oil on your palms and shape the meatballs with your hands, using 2 heaping tablespoons of the mixture at a time. Each meatball should be about the size of a golf ball.

4. Place the eggplant balls on the prepared baking sheet and spray with vegetable oil spray. Bake 25 to 30 minutes, until a deep golden brown with a nice crust. Don’t let them overbake or they will get too dry. Remove the pan from the oven, cover with foil to slightly steam the balls, and allow them to rest for a few minutes.

Serve with Einkorn pasta and red sauce. Yum!


Don't forget to sign up for our weekly newsletter. Next week we flip out for "F's" of nutrition and then we have a fabulous National Nutrition Month lined up. 
www.abcdeatright.com  

New or old food for kids? Einkorn and Emmer

Did you know that the wheat that we eat these days is not the same wheat as what was eaten even 60 years ago? During the 1920's genetic manipulation was performed on wheat by American scientists looking for an answer to the problem of starvation and famine. Through the years they developed a grain that grew faster and was more resistant to pests and changes in climate. Although noble in efforts, this change in wheat has had an impact on food production and human body shape. We consume loads of this genetically modified wheat without giving it a second thought.

Einkorn and Emmer are the "ancient" forms of wheat. This form of wheat has a different chromosomal composition. Einkorn can be found in certain pastas and baked goods which we found at stores such as Whole Foods. We did not have the issues with childhood and adult obesity so many years ago. There are many contributing factors that have changed throughout the years but wheat has been a relatively new piece of the dynamic obesity puzzle. If you are interested in ancient grains I highly encourage you to try them. It can't hurt! And what if it actually helps?

We are exploring the E's this week at ABCD Eat Right's Newsletter.

Sign up today so you don't miss a letter!

www.ABCDEatRight.com

Delicious dinner- Still discussing the D's of nutrition!

We had to try out this delicious recipe we saw posted at

 Prevention RD's blog .

Chipotle black bean and shrimp quesadillas with edamame guacamole (click on the above link to go straight to the recipe)

Delicious! Delicious! Delicious!

(Go to their blog to see the mouth watering pictures of the quesadillas!)

If you are looking for something new to try definitely check this recipe out. Not only was it delicious it was heart healthy as well. February is Heart Healthy Awareness Month and anything that we can do to bring awareness to heart disease prevention all the better!

Here are the highlights:

Black beans: Good for the soluble fiber they contain that helps to lower cholesterol.

Avocados: Good for the monounsaturated fat that helps to lower LDL "bad" cholesterol and triglycerides.

Edamame: A complete protein ( which means it contains all the essential fatty acids) , vitamin E, antioxidants and loads of fiber.

So try out this recipe (maybe on Valentines Day :) ) and follow the Prevention RD on their blog...Your heart will love you for it.

www.ABCDEatRight.com



Designable changes- Increase your kids healthy foods intake

A few weeks ago my family purchased a new dining room table. Our previous table has been in our family for over twenty years and throughout the years we had gradually lost members of the chair family that accompanied the table. We were down to 3 chairs and a Roley chair from our office. Of course the table had been beautifully colored on with permanent marker by the kids but honestly, this Sharpie surprise was not really working for us.

This new table was like Christmas morning all over again. It was amazing and by far the most beautiful piece of furniture that we own. The kids were ecstatic and could not wait to sit and eat at it. Our son made up "rules for the table" and we all had to abide by them. He even chipped in and offered to clean the table after meals were served. It was a surprising bonus to an already exciting purchase.

Over the course of the last few weeks I felt like the kids have even improved their eating habits since the purchase of the new table. By no means am I insinuating that a new dining room table will solve all the problems in the world concerning improved eating habits, but in our house I am excited to announce that we have seen some slight changes.

So what does this mean for all parents? Maybe just a little change at the dinner table is all that a child needs. A new place mat, a new spoon, fork, cup or colorful plate. Something they could call their own and be considered special to them. Maybe it is time to move out of the baby bowls and plates ( I have plenty of those still left) and give it a try, you might find some surprising changes in your child's eating habits.

This week is "D" week at Abcd Eat Right.com. Do you have our newsletter yet? Don't miss out on the rest of the alphabet tips. Sign up today at www.Abcdeatright.com

Cha Cha Cha Chia...seed a healthy addition for kids

You may have heard of the Chia Pet- a popular iconic clay pot you could find in various shapes that would grow grass on the outside of it. Although chia made a super cute decade icon it is a relatively new superfood tauted in North America. This super rich food was cherished by the Aztec's for promoting health and stamina. This ancient seed is full of protein, omega-3 fatty acids, calcium, iron and fiber. All of that packed into a tiny seed that is about the size of a poppy seed. This ancient grain can be eaten raw and is highly absorbent. Chia seed adds a nutty flavor and can be used as an egg replacer in recipes and added to yogurt, granola, baked goods, smoothies, oatmeal's and sauces. You can find it in the seed or grain aisle of the grocery store. Don't miss out on all the benefits this little seed provides. It packs a powerful punch!

Do You get our weekly newsletter? We are going through the alphabet and exploring nutrition from A-Z! Sign up at www.ABCDEATRight.com

Beans- Nutrition Art for Kids

 Beans come in an assortment of colors, sizes and shapes. Nutritionally speaking beans are high in fiber, B vitamins and protein. Here is a quick lesson in nutritional art.

Items needed:

1 cup of dried beans (black, pinto, white, black eyed peas or lentils)

Construction paper

Glue

Provide each child with a sheet of paper and 1/2 cup of each kind of bean. Have them make a pattern, sequence, shape or letter. My favorite is to make a giant "B" with the beans. Glue the beans in place. Let the glue dry.

Yea Beans!

Here are a few ways to incorporate beans into your diet:

Soups

Salads

Tacos

Casseroles

Dips (hummus and bean dip)

Brownie recipes

Click on the links above to bring you to the recipes.

What is your favorite way to include beans?

ABC's of Kids Nutrition

Kicking off the New Year with a new ABC's of Nutrition Series. This week we start with A.

Allot time for family dinners. Pick a day of the week (or two, three, or four) to make time to sit down as a family and eat dinner. This will be a good time to experiment with new foods and talk about what a child likes or dislikes. As a parent, or teacher, it is important to present healthy habits at the table. Showing children that the adult role model eats green vegetables, whole grains, and lean meats gives them a healthy example to follow. They are watching what you eat! And, eventually, it may take up to ten times, a child will try a new food.

If you don't have our newsletter yet make sure and sign up at: www.ABCDEatRight.com so you don't miss a letter!

Quinoa crusted fish

Quinoa is an excellent source of protein. This sprouted grain primarily grown in Bolivia provides an excellent source of fiber, protein and iron.

I was looking for an alternative to breadcrumbs and wanted the fish dish to still have a little crunch (to mimic a fried version).

I marinated the Mahi fillets in a Mango chipotle grilling sauce overnight. I then cooked 2 cups of quinoa. I beat an egg and dipped the fillet of Mahi in the egg and then rolled it in the quinoa to coat. I placed the fish on a prepared pan coated with spray oil. Baked the fish for about 25 minutes on 350 degrees. I served it with fresh string beans and butternut squash.

I highly recommend using quinoa as an alternative to breadcrumbs. It was easy and more nutritious.

Enjoy!

Healthy holiday tips that don't bite #4

December 4th, 2011

Green and red isn't just for decorations!

Rich in antioxidants and fiber fruits and vegetables are a great addition to a child's diet. Red and green colors depict fruits and vegetables rich in phytochemicals. Phytochemicals help prevent cancers and makes cells strong.

Children should have at least 5 servings of fruits and/or vegetables per day. A serving is considered: 1 cup of raw, 1/2 cup cooked, 1 medium sized fruit or vegetable, 1/2 cup 100% juice, or 12 grapes.

Have your child perform a scavenger hunt at the farmers market or
the produce aisle at the grocery store for red and green fruit and vegetables.

How many can you count?
Hint: I found 10.

Now the big question is...How many of these red and green items can we get our child to try?

A recent study found that kids love to dip their foods. 

Try hummus or low fat regular cream cheese for the delicious veggies.

Try flavored low fat cream cheese or yogurt, nut butter or Greek yogurt for the fantastic fruits.

This week we will be featuring pomegranates in the weekly newsletter. See how we get kids to eat this amazing red fruit.

Sign up for the free newsletter at www.ABCDEatRight.com

Bento Box Basics

The traditional meaning of the word Bento comes from the Japanese culture meaning: a single portion takeout or home packed meal. Traditional bento's include rice, meat or fish, and a pickled or cooked vegetable. The root of Bento means convenience. Something all parents strive to find!

The goal of a bento box is to provide a healthy lunch full of nutritious foods separated in appropriate portion sizes. When packing a bento box the focus should be on protein and whole grain rich foods as the main course. Fruits and vegetables should serve as compliments surrounding the protein and whole grain. Foods that are included in a bento box should be foods that are safe to eat at room temperature and do not require refrigeration. Whether you are looking for a new adventure in the lunch world check out a bento box. The concepts of a bento box are simple but full of bountiful imagination of culinary delights and can also provide a great presentation for leftovers!

For additional information on where to buy bento box supplies can be found on the Just Bento.com website.

I have seen Bento Box's but have often felt intimidated by them. All of those little squares to fill up made it hard for me to think outside the "bento" box per se. I do like the organization of a bento box and the reusable aspect of the box. After doing research for this week's newsletter I have been motivated to try some of the bento box recipes that I found on line and introduce some of the fun characters to the kids. Albeit some of the bento box recipes can be time consuming they were super cute. Check out the recipes at Parenting for more inspiration.

What do you like to put in your child's bento box?

Loveable Leftovers

The topic this week is leftovers! Leftovers aren't big winners in our house. I never understood why. We definitely feasted on leftovers for up to three days in my house growing up. This week my fellow colleague and friend Corynn Poirrier wrote an article about leftovers. I enjoyed reading Corynn's article about finding enjoyment from cooking again by recycling leftovers. I think I just haven't found my creative inspiration where leftovers are concerned. Then I began to wonder since there is such a focus on recycling and reusing nowadays maybe leftovers need a new name. Maybe this makeover of sorts and modernization of the name that appeals to my seventies yellow kitchen with orange flowers image would work to make my family more excited about reinventing leftovers. Maybe we should rename food that remains from a meal recyclables instead of leftovers. Just a thought. What will you recycle this week?