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

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. 
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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?

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!

Streamline Santa's Waistline...Part 1

December 9, 2011

Skinny Santa? Well maybe not. But that doesn't mean you have to ruin the healthy habits that you have developed

throughout the year!

As you plan your menus for the holiday's festive events consider some of the following tips to eliminate some of the unnecessary unhealthy additions. These recommendations are for the entire family and trust me.. they will not miss the heavy fats and miscellaneous calories.

 

·   Season meat or fish with herbs and spices, instead of salt, sauces, or butter

·   Remove skin and fat from meat and poultry before cooking

·   Cook meat or poultry on a rack, so that the fat will drain off

·   Replace half of the ground beef in a recipe with texturized soy protein

·   Use Canadian bacon in place of regular bacon

·   Choose low-fat/low-sodium broths

·   Buy meat in 4-ounce (oz) portions

·   Use beef tenderloin in place of beef rib eye, eye of the round for top round, lean pork chops for pork ribs, and any cut of venison for any cut of beef

·   Replace beef with portobello mushrooms

·   Bread poultry the low-fat way:

−  Dip skinless chicken pieces in skim milk or egg white and crushed low-fat, unsweetened cereal

−  Bake on a sheet that has been sprayed with nonstick cooking spray

−  Use crushed baked tortilla chips for a Tex-Mex alternative 

·   Use a pureed potato in place of cream to thicken soup

·   “Sweat” the vegetables used in soup in wine or stock instead of fat

·   Substitute beans for meat in chili

·   Try flavored vinegar and olive oil dressings

·   Substitute orange or lemon juice for some of the oil in homemade dressings

These tips were found at www.RD411.com . They are an excellent source for nutrition tips.