Archive for Kid Tip

Easy Dinner, Easy Lunch! Back-up #1

July 1, 2011 · Filed under Quick Dinner Ideas, Kid Tip, Shrimp · Tagged , , , ,

I have three go-to dinners that I classify as “back-up”.  These are items I keep stocked in my house at all times so when I am in a pinch I have food I can serve and feel good about!  For me being prepared is 99% of the process when it comes to eating healthy.  The times that are the hardest for me are when I am out and about, find myself starving, blood sugar crashing and start thinking that just about anything sounds good…and would be just fine for me to eat.

This is also true when it comes to feeding my family.  I really dislike feeling like I am stuck with having to get Subway (though I like this option on my own terms), or some other fast food item because I just didn’t get around to thinking about dinner!

Back-up Dinner #1

I ALWAYS have a bag of frozen shrimp in my freezer.  When I use it, I replace it.  I can not tell you how many times this bag has saved me!  Shrimp are an excellent source of protein, provide omega-3 fatty acids that help reduce the risks of heart disease by reducing triglyceride levels in the bloodstream, and they also contain selenium, essential for proper thyroid and immune system function.

Over the years shrimp have gotten a bad rap as cholesterol raisers, but recently this has been turned around and shrimp are being shown to raise the “GOOD” cholesterol levels, the HDL, while lowering the “bad” cholesterol or LDL levels.

I buy frozen, uncooked, peeled, tail-on.  Shrimp defrost VERY quickly, simply put them in a colander and run them under COLD water, shifting them around every 30 seconds or so.   As for what kind of shrimp to buy check out the Seafood Watch list!

What I love most about shrimp is they really taste like whatever you choose to cook them in.  The easiest thing is to saute them in olive oil, a bit of garlic, and a splash of white wine if you have it handy! 

I usually serve with edamame, also easy to keep on hand frozen.  My kids love to pick, help themselves, and dip!  Foods they can dismantle (like shrimp and edamame) are always big hits!!

I found a spice recipe for Moroccan Spiced Shrimp on the DALS website about a year ago.  It is a bit much for the kids, though it is growing on them, but Michael and I have this for dinner all the time if the kids have eaten somewhere else or we are eating later for some reason.  It is excellent and tastes like some exotic dish you would order in a posh restaurant.  I will put the recipe for Phoebe’s Spice below, but the thing to remember is shrimp are easy to dip (keep some cocktail sauce in the pantry) or saute in just about any sauce (Trader Joe’s has many sauces that are perfect for this, Peanut, Curry…so on).

This was dinner a few nights ago! 

Here is Phoebe’s Magic, as I like to call it, and I make it in large batches when I make it, seal it in a jar, and always have it on-hand.  The actual recipe is to sprinkle this over the uncooked shrimp, saute spice side down for about 5 min, flip, add more spice, until cooked…serve with naan bread (also easy to keep on-hand frozen) and a yogurt dipping sauce (Greek yogurt, cilantro and lime).

Phoebe’s Spice
3/4 teaspoon salt
1 teaspoon paprika
1/2 teaspoon ground cumin
1/2 teaspoon curry powder
1/8 teaspoon cayenne
1/8 teaspoon cinnamon

The other fabulous thing about shrimp for dinner is shrimp for lunch.  I take the leftover shrimp throw them into the food processor with some red or green onion, a tiny bit of mayo, and some yellow mustard.  Serve on bread (bacon added for Michael), and for me…perfect on some butter lettuce!  DELSIH! 

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Snack 101

May 11, 2011 · Filed under 411, Brands I Love, Costco, Kid Tip, kids, Snacks, Trader Joe's, Whole Foods · Tagged , , ,

A friend of mine was in desperate search of new snack ideas for her kid’s lunches!  She put the call out to her friends on Facebook and I loved seeing all the replies.  We can always learn new tricks and new ideas…not to mention it gets you thinking!

Some of these are mine, so you have seen them before, but lots of new ones and all in one place!

Thanks Tracy!  Keeping us healthy and accountable, I LOVE it!  Plus such a great way to end the year…keeping it FRESH!!!

  

Snack 101

Hummus & Pita

Hummus & Veggies

(Costco sells hummus snack packs)

Ants on a log

(celery & cream cheese or peanut butter topped with raisins)

What about ladybugs on a log?  Cream cheese & celery topped with craisins or dried cherries

 

Rice cakes or mini rice cakes topped with cream cheese, almond butter or peanut butter

popcorn

cucumber slices with lemon pepper

trail mix (suck up a few M&M’s and get lots of healthy protein in them)

granola

Late July brand crackers/snacks

Stretch Island Fruit Leather counts as 1/2 serving of fruit

Trader Joe’s Organic  fruit wrap

grapes & cashews

grapes & pumpkin seeds

Justin’s peanut butter squeeze packs

 (kids get to knead & squeeze, still a processed food, but lots of fun and a great source of protein)

Trader Joe’s “Just A Handful of Almonds”

small oranges peeled, and separated for them

Cliff Kid Organic Twist Fruit (1 serving of fruit)

Asian Pear Crisps

(Costco, dried fruit with no added sugar/preservatives)

Food Should Taste Good brand Cheddar chips 

(healthy version of a Doritos, 9 chips has 3g fiber & 3g protein)

SomerSaults Chocolate Flavor

(Whole Foods, PCC, Met Market)

Strawberries, blackberries,  blueberries or raspberries

(Use Pottery Barn snack containers and nothing gets mushy or crushed plus designed to fit in your lunchbox)

FAGE Greek Yogurt

(flavor comes on the side for kids to add and has 1/4 to 1/2 the sugar most flavored yogurts have)

Lettuce wraps

(anything you would put on bread wrapped in Trader Joe’s “Just Leaves”)

Dried Fruits from Whole Foods (again watch for added sugar)

Cold Pasta Salad add diced turkey and a bit of Italian dressing

Protein on a stick: cubed turkey/ham/cheese/grapes/cherry tomatoes

Fruit on a stick with some yogurt for dipping

Organic Z Bar by Cliff Kid

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Who doesn’t love to dip?

February 27, 2011 · Filed under Kid Tip, kids, Snacks · Tagged , ,

Thanks to Brenda, a fellow Tweeter, for sharing this Good Stuff!!!

ADA Article

TIP OF THE DAY
Dip into Nutrition
Do you enjoy snacks that you can dip into unique blends of flavor? Check out these ideas for healthful snacks that you can dip into:

Dip baby carrots and cherry tomatoes in low-fat ranch dressing.
Dip strawberries or apple slices in low-fat yogurt.
Dip pretzels in mustard.
Dip pita chips in hummus.
Dip graham crackers in applesauce.
Dip baked tortilla chips in bean dip.
Dip animal crackers in low-fat pudding.
Dip bread sticks in salsa.
Dip a granola bar in low-fat yogurt.
Dip mini-toaster waffles in cinnamon applesauce.
For more information on nutritional snacks for the whole family, visit www.kidseatright.org.

Produced by ADA’s Strategic Communications Team

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First Five.

January 19, 2011 · Filed under 411, Advice from the Experts, Kid Tip · Tagged , ,

Keep these ingredients out of your food, or at least be sure they are not in the first FIVE ingredients listed!

Forms of Sugar

  1. HFCS High Fructose Corn Syrup
  2. Evaporated Cane Juice (just a healthy sounding/fancy way to say sugar)
  3. Molasses
  4. Sucrose (is sugar)
  5. Corn Sugar ( another way to say HFCS, since ppl have caught on)

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The Lunch Box ABC’s

December 7, 2010 · Filed under 411, Advice from the Experts, Kid Tip, kids · Tagged

A lot of people ask me what I put in my kid’s lunches.  My kids eat a lot of foods most kids don’t eat, or more accurately their Mom’s probably assume they would never eat!  I do think the earlier kids start eating healthy, whole, REAL foods the easier it is.  My Daughter is 4 and I have been doing this for two years so she only knows clean eating.  My Son was 4 when I started clean eating and weaning him off Dino nuggets, gogurts, boxes of chocolate milk, and the idea that a Happy Meal could be dinner (often more than once a week), or we will just order pizza (again) has NOT BEEN EASY, it has taken work.  The bottom line is I am not super flexible.  I have the “No Thank You Bite Rule” which certainly has helped the expansion of my kids food palate’s.  But honestly, I often also just tell them, “Tough.”  If they are thirsty and don’t want water, then they are not thirsty.  If they are hungry and don’t want a piece of fruit, then they are not really hungry, are they?  I am not in the school of parents who want to be “friends” with their kids…they have friends and so do I.  What I do care about is making sure they have the nutrients and fuel to get through the day, that is my job as a Mom!

Not a bad lunch!

All of that said, I thought before we talk about what CAN go in a lunchbox, we should be clear on what SHOULD go in a lunchbox…what is a serving size, and what makes a perfect lunch.

 (check out Amanda Grant, her book “Healthy lunchboxes for kids” is GREAT)

        The Perfect Lunchbox

  • 1 Serving of protein

  • 1 serving of carbohydrate or starchy food
  •  1 serving of calcium-rich food
  •  1 serving of fruit
  • 1 serving of vegetables
  • 1 drink

So what is a serving?  Well Amanda breaks that down for us too, by age, which is important.

Protein, 2 – 3 servings a day

Protein ages 5 – 8

Protein ages 9 – 11
1 1/2 oz. sliced lean cooked meat or poultry 2 – 3 oz. sliced lean meat or poultry
1 – 2 tablespoons peanut butter 2 – 3 tablespoons peanut butter
1 1/2 oz. fish 2 – 3 oz. fish
1 egg 1 – 2 eggs
1/2 cup cooked beans 1/2 – 1 cup beans

Carbs, 6 servings a day

Carbs ages 5 – 8 Carbs ages 9 – 11
1 small slice of bread 1 slice of bread
1/2 small roll 1/2 – 1 small roll
1/2 – 3/4 cup pasta or rice 1/2 – 3/4 cup pasta or rice
1/2 – 3/4 cup dry cereal 3/4 – 1 cup dry breakfast cereal

Vegetables, 3 servings a day

Veggies ages 5 – 8 Veggies ages 9 – 11
1 small carrot 1 carrot
1/3 cup vegetable 1/2 cup vegetable
3 or 4 cherry tomatoes 5 – 6 cherry tomatoes

Fruit, 2 – 3 servings a day

Fruit ages 5 – 8 Fruit ages 9 – 11
1 small fruit plum, kiwi, clementine 1-2 small fruit plum, kiwi, clementine
6 Strawberries 10 Strawberries
a big handful of dried fruit a big handful of dried fruit
1/2 cup canned fruit 3/4 cup canned fruit
1/2 cup fruit juice 3/4 cup fruit juice

Calcium, 3 servings a day

Calcium ages 5 – 8 Calcium ages 9 – 11
3/4 cup milk 1 cup milk
3/4 cup yogurt 1 cup yogurt
A big handful of dried fruit A big handful of dried fruit
A handful of cheese A handful of cheese
1/2 cup fruit juice 3/4 cup fruit juice

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Jessica’s Tostada

October 27, 2010 · Filed under Kid Tip, kids, Quick Dinner Ideas, Turkey · Tagged , , , ,

Well luckily her book had not been released yet, or one might think I stole her idea!  I turned on Oprah last night to see Jessica Seinfeld is out with a new cook book (this one appears to have less pureeing, blending, and overall work in general) and one of her recipes was an easy Tostada for kids!  Jessica, great minds think alike!  So here is another variation on the quick,  healthy tostada for dinner.  We have served this in our house for a long time, and it NEVER fails!

Jessica Seinfeld's take on the Tostada

Servings: Serves 4

Ingredients

20-Minute Turkey Tostadas Recipe
  • 3 Tbsp. olive oil
  • 1 small red onion , chopped
  • 1 pound ground turkey
  • 1 can (14.5 ounces) crushed tomatoes
  • 2 tsp. chili powder
  • 1/2 tsp. kosher salt
  • 1/4 tsp. freshly ground black pepper
  • 1 can (15.5 ounces) pinto beans , rinsed
  • 8 corn tortillas
  • Salsa and lettuce and avocado and cheddar cheese and sour cream for serving

Directions

Heat the oven to 400. Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Add the onion and cook, stirring until softened, 3 to 4 minutes. Add the turkey and cook, crumbling with the back of a spoon until no longer pink, 5 to 6 minutes.

Meanwhile, pour 2 tablespoons of oil on to a sheet pan and coat the tortillas. Bake, flipping the tortillas halfway through, until crisp, 8 to 10 minutes.

Stir the tomatoes, chili powder, salt and pepper into the skillet and simmer, about 3 minutes. Make a well in the middle of the turkey mixture. Add the beans and mash with the back of a spoon. Continue to cook, stirring, until heated through.

Top the warm tortillas with the turkey mixture and add salsa, lettuce, avocado, cheddar cheese and sour cream to taste.

http://www.oprah.com/food/20-Minute-Turkey-Tostadas-Recipe

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Kid Tip: The “No Thank You Bite”

May 20, 2010 · Filed under Advice from the Experts, Kid Tip, kids · Tagged , , , ,

This post is to address the age-long question, “How do I get my kids to eat?”

I believe all parents have two goals in common when it comes to our kids and food:

1) You want your kids to eat what you cook?

2) You want your kids to try new foods.

I have the solution for both!  You need to sit down as a family, not at meal time, but find a different space and time, and explain to your kids that you will be introducing a new rule that applies to the WHOLE family.

Explain that beginning at your next meal you will all be practicing the “No Thank You Bite” rule.  What this means is that no matter what is served to eat, every person at the table has to take at least one bite, this is their “No Thank You Bite”.  If after that bite they do not want to eat any more of that dish they simply can say “No Thank You”.

My Sister is the Director of a Childcare Center, she taught me this practice and it has works like a charm!  No matter what I serve the kids have to taste one bit, then they can say“No Thank You.” 

Making it Work

1)  Hold up your end of the bargain, even if it is a food you know they like, or have eaten in the past-  once they say “No Thank you”, they are done. 

2) Do not remove the food they have said “No Thank You” to from their plates, explain that they need to leave the food on their plate, but they do not have to eat any more. (You are not a waitress who is going to start busing plates before you have eaten, and who knows, they might decide on their own to try another taste).

 3)  Enforce the rule even when you cook for friends and family, eat at a friends house, or in a restaurant.  I always state the rule, and remind MY KIDS that they will be trying everything.  I find more often than not the other Moms go along with it, but if they don’t (which is their right) just explain to your kids that every family has different rules, this is your rule, and they need to try a bite.

4)  When your kids say “I am not eating that” or “Yuck” (always embarrassing when a friend has cooked your kids dinner) simply say, “That is fine, and after your “No Thank You Bite” you don’t have to eat it, but you are going to try it!(smile smile)”

We all know kids’ taste-buds change rapidly, as does their tolerance for different flavors, textures and temperatures.  But the one thing that has been proven OVER AND OVER is it can take a child up to 16 exposures to a certain food before they decide they like it!  Can you imagine if you throw in the towel after one or two tries…you have REMOVED an entire food or food group from their diet.  Instead experts tell us to just keep serving those veggies, fruits, & healthy proteins and odds are after enough “No Thank You Bites” your kids will like the food.  In our house tomatoes, pickles, milk, eggs, green beans, hummus, and peanut butter are just a few of the foods my kids LOVE and guess what, they were all “No Thank You Bite” items at one time or another.

If you are consistent and the rule NEVER fluctuates you won’t run into any problems.

I tell you that Quinoa (Keen-Wa) in this photo (the one Ellie helped herself to yesterday) got me two little noses in the air, and lots of GROSS and YUCKS!  But guess what, it tastes so good that right after their “No Thank You Bites” they both smiled and asked for more!

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Family Style.

April 27, 2010 · Filed under 411, Beef, Kid Tip, kids, side dishes, Veggies · Tagged , , , ,

Eating family style has so many benefits. First and foremost, your kids want to be like you. If they see you heaping loads of fresh, yummy veggies onto your plate, they will want to do the same (maybe not at first, but trust me-it will come). Secondly, I think kids can get immediately turned off by thinking they HAVE to eat something simply because it is on their plate. On the other hand, if I serve fruit and veggies on a platter in the middle of the table, it takes the immediate “I’m not eating that” out of the equation, and instead the kids become curious as to what is for dinner.

Even if I make a meal that maybe does not lend itself to being served “Family Style” I try to find a way to present it that way.

Benefits of eating “Family Style”:

  • Teaches your children fine motor skills as they pass bowls, use tongs and other serving pieces
  • Teaches manners as they say “please” and “thank you”
  • Teaches sharing and the concept of taking turns
  • Slows down eating for the whole family
  • Lends to the “art of conversation”, as food is passed and people settle in there is time to talk (learning to wait your turn to talk, not interrupting)
  • Teaches children social skills and the etiquette of eating in a group setting (patience, waiting while everyone gets food on their plates)
  • People (adults and kids) learn to take what they feel they are hungry for, and learn to gauge how much food they need on their plates
  • People also tend to take less as they want to be sure there is enough for everyone at the table

If your family is not eating at least one meal per day together- reevaluate. Study after study has shown that kids who eat with their families:

  1. Are better adjusted
  2. Perform better academically
  3. Have improved nutrition, and overall healthier eating habits
  4. Communicate more openly

Putting it all together:

Dinner a few nights ago was the Grilled Skirt Steak with Chimichurri Sauce and Grilled Asparagus with Lemon and Garlic

After the asparagus were marinated for a bit, I took the marinade and tossed some chopped tomatoes and cucumbers in it. I then placed those veggies over a bed of lettuce and gently tossed it with my hands. That acted as a bit of dressing for the greens, adding very few calories, but lots of flavor. The sliced steak and grilled asparagus were then put on the bed of greens.  A dinner I could have served separately on each plate was served Family Style! Perfect!

Another evening our main course was taking a bit longer than I had anticipated. I served the fruit and veggies for that evening as an appetizer, and the kids gobbled it down. Presentation is so important when trying to teach your kids to like fruit and veggies.

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