Pumpkin: Fall's festive favorite! My 2 favorite recipes to make with pumpkin.

I love this time of year, pumpkins are indicative of the holiday season approaching. The bright orange color screams antioxidants and the fleshy innards are full of gooey fibrous vitamin filled fun. This time of year you will see pumpkin flavored cookies, muffins, coffee, teas and even IPA beers! But if you are afraid of tackling the traditional pumpkin, reconsider this year and try these easy ideas to incorporate the bountiful gourd into your holiday, unrefined, cooking.

Roast the pumpkin whole (yes, that is right, don't cut it open on the top) just preheat the oven to 350 degrees, pierce the pumpkin in a few places with slits and roast for 1 hour. Let the pumpkin cool, cut it open and scoop out the seeds and strings out. Soak the scooped innards in cold water. You want to keep the seeds and roast them later. Cut open the remainder of the pumpkin and scoop out the flesh of the pumpkin. This part can be used to make pumpkin soup, pumpkin pie and mixed into any baked goods.

There are 2 favorite recipes that I love to make with pumpkin: Spicy pumpkin penne pasta and Pumpkin chocolate chip cookies. Here are the recipes.

Penne Pumpkin Pasta

1 pound penne pasta

2 tablespoons olive oil

1 clove garlic

2 cups vegetable broth

1 15 ounce can pure pumpkin pure

1 cup heavy cream

2 teaspoons hot pepper sauce or red pepper flakes

1 tsp nutmeg

Parmesan cheese

From store to table:

Boil salted water in a large pot.Heat olive oil in a medium skillet over medium heat. Add the garlic and cook until softened. Stir in the vegetable broth, pumpkin, cream, hot sauce or pepper flakes and nutmeg. Lower the heat to simmer and cook for 8 minutes. Add the uncooked pasta to the boiling water. Drain pasta. Toss the pasta sauce with the cooked pasta and garnish with Parmesan cheese. Serves 4. 

Pumpkin Chocolate Chip Cookies

Adapted from FoodNetwork.com

1 cup (2 sticks) unsalted butter, softened

1 cup sugar

1 cup light brown sugar

2 large eggs

1 teaspoon vanilla extract

1 cup canned pumpkin puree

3 cups flour

2 teaspoons baking soda

1/2 teaspoon salt

1 teaspoon cinnamon

2 cups dark chocolate chips

Heat the oven to 350 degrees. Prepare cookie sheets with nonstick spray or line with parchment paper. Using a mixer, beat the butter until smooth. Beat in the eggs 1 at a time, then mix in the vanilla and pumpkin puree. In a large bowl whisk together the flour, baking soda, salt and cinnamon. Slowly beat in the flour mixture into the batter in thirds. Stir in the chips. Scoop the cookie dough by heaping tablespoons onto the prepared cookie sheets and bake for 15-20 minutes or until the cookies are browned around the edges. Remove the cookies off with a spatula and cool on wire racks. 

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Dehydration and Kids- Not so nice

What are the Signs of Dehydration?

• Headache
• Fatigue or tiredness
• Lethargy or sleepiness/less active
• Vomiting or nausea
• Dry skin
• Dizziness
• Constipation 
• Dry or sticky mouth

How much does a child need to drink? A child needs 6-8 cups of fluid per day. One cup is equivalent to 240 milliliters which is also equal to 8 ounces. What counts as a fluid? Water, milk, 100% juice, soup and anything that at room temperature is a liquid.

 

Thumbs up to low fat milk, water and 100% juice.

Thumbs down to sports drinks, energy drinks, sodas and non-100% juice drinks.

Still discussing the D's of nutrition at ABCD Eat Right.com

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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.

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Yummy and healthy snack for kids

Chia Banana Raisin Cookies

The original recipe called for dates. I did not have dates so I used raisins. I also added a handful of chocolate. These healthy, but delicious cookies are a great source of protein and omega-3 fatty acids.

Ingredients
4 Tablespoons of white chia seeds ( I used black chia seeds)
4 Tablespoons of plain flour
Half a small ripe banana
2 tablespoons of chopped dates or raisins
2 Tablespoons of rolled oats
1 large egg
2 tablespoons of honey
1 and a half teaspoons of baking powder
1 Tablespoon of water

Preheat the oven to 350 degrees. Grind the seeds and the flour together. This makes the seeds grind easier and aerates the flour. I ground the seeds and the flour in my Cuisinart. Put this mixture into a bowl and add the rolled oats. Stir the dry mixture together. Blend together the banana, egg, dates or raisins, honey, baking powder and water. Add a handful of chocolate chips if desired.
Add this to the dry ingredients in the bowl. Mix together. The consistency should be similar to a cake batter but not as runny as a pancake mix.
Drop dessert spoons of the mixture on to an oiled tray. Bake for 15 to 20 minutes, until lightly browned.

Chia seeds can also be added to eggs, smoothies, baked goods, sauces, oatmeal, granola or yogurt.

Celery- The crunchy art addition all kids need

Celery is an interesting vegetable. It provides fiber and crunch but can be a good addition to a child's diet. This activity makes a pretty flower stamp, perfect for those upcoming Valentine's Day cards.

Items needed:

1 stalk of celery to make 1 stamp

Art paint

Paper

Cut the celery stalk horizontally 4 inches from the bottom of the stalk. Hold the bottom of the stalk in your hand and dip into paint. Press the paint so that it spreads evenly on the cut celery stalk. Stamp the paper into desired designs. Let paint dry.

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!

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Bad Example - Drinking a soda and kids

The other day some friends and I took the kids on a Trolley ride and we stopped at our favorite Pizza place in downtown West Palm Beach. While we were there I ordered a diet soda. I rarely drink diet soda but for some reason I was inclined to partake. We don't let our kids drink soda because we tell them that it is not good for them. It is full of chemicals, colorings and sugar. Absolutely nothing that could benefit a child.

Jackson, our 5 year old, was appalled. He immediately announced to everyone at our table, and loud enough so other tables could here "Mom.. how could you drink a soda? And you are a dietitian!"

What do you say to that? I did not have a really good explanation. How could I say "Well Jackson mommy drinks diet Dr. Pepper on occasion because it reminds me of being home in Texas and I like the caffeine because I was up last night with your sister". Likely not a good explanation for a 5 year old.

On one hand I was proud that he actually listened to me when I talked about food and healthy habits but on the other hand I felt like I was the worst example in the world.

I guess the lesson is that we as parents can't be perfect all the time. Will I be more cautious in the future when I order my carbonated beverage? Likely yes. Is it OK for our kids to see us eat and drink poorly? On occasion I would say yes, but for the long term challenges of feeding kids, the important thing to remember is that they are watching and remembering everything that we eat and drink.

As a dietitian side note...if you eliminate soda from your diet you will likely lose 1 pound a week (500 calories a day for 7 days equals 3500 calories which is what it takes to lose 1 pound a week), just by eliminating sugar laden sodas. Diet sodas are not much better. Studies are linking them to actually increasing the appetite.

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?

Food Borne Illness Fairy

December 3, 2011

Don't let the food borne illness fairy

dampen your sugar plum  festivities.

In order to have a safe and healthy holiday season make sure and follow the following tips:

1. Wash your hands and your child's hands often (especially if they make an onstage appearance in the kitchen as a helper).

2. Keep cold things cold (below 40 degrees Fahrenheit) and hot things hot (above 140 degrees Fahrenheit).

3. Invest in a refrigerator thermometer to make sure your fridge is functioning properly.

4. Always store your cooked food items above your raw food items (especially meats and egg products).

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