Play With Your Food!

So this isn't a recipe, just more of a concept to promote fun, healthy eating. Kids typically like things simple. That's why it makes sense to give them a variety of heathy options and let them choose.... and create! This is what we did with whole wheat pasta, peas and shrimp. I did a tree, Annie did a nest, Max a house (with a few added goldfish) and Gus, well I'm not too sure.

Enjoy and have fun!

Kelley

Homemade Plantain Chips

I love plantains... probably would have never discovered them for cooking at home if it weren't for my Honduran Mother in Law. It seems almost every time she comes by she brings a mango and plantains. She typically fries the plantains, which is really tasty, but I decided to try baking them today to save a few calories. Plantains are actually really good for you! They are high in fiber, potassium, vitamin A, vitamin B6 and vitamin C!


I started with about 3 yellow plantains which I peeled and sliced (to peel you have to actually cut off the outside, they don't peel like a banana). The thinner you slice them, the crispier they will be. I like them a little thicker so they have a softness inside. I then tossed them with a few tbs of olive oil and a sprinkle of salt. Bake for 20 min or so in a 375 oven and presto... an instant healthy snack! I eat them plain or even dipped in salsa and sour cream. 


Enjoy!

Kid Friendly Snack Ideas!

Hi All!


I've taken a pretty big break here, but I'm back at it. Figured I'd post a few of my favorite snack tips for kids to give you some new ideas for 2012!

Plain yogurt with low sugar jam… also in smoothies

Baked chips and salsa

Whole grain English muffin with cream cheese

Whole Grain Pretzels with cheese or nut butters

Frozen juice and yogurt pops

Yogurt Ranch dip and veggies- easy to make! Yogurt, dill, garlic powder and salt.

Falafel/ Veggie Patties- available at Costco

Trail Mix- combo or nuts, dried fruit and granola

Sweet potato and/ or kale chips… bake in oven with oil and salt til crispy

Muffins made with whole what flour and fruits/ veggies like blueberries, sweet potatoes, etc.

Cheese and Fruit Kabobs

Whole grain cereals

Enjoy!

Easy and Quick- Chicken Quesadillas!

Chicken quesadillas are one of my favorite last minute go-to items for dinner. They are easy, healthy and the whole family loves them. They are even easier when you already have cooked chicken in the fridge. I love to do a whole organic bird in the crock pot once a week or so... it's great just to have the meat on hand for dinners like this. 

To make, all I do is chop cooked chicken, organic mild salsa (I like the Trader Joe's tomatillo) and cheddar cheese together. Put a scoop between two whole wheat tortillas and cook both sides in a pan with a little cooking spray. Pair with a full serving of tomatoes and fruit (remember- 1/2 the plate!) and viola!... dinner in about 5 minutes. 

Enjoy!

B-b-b-b-b-b... Blueberry Muffins

So this may be hard to believe, even for us here in Chicago as we are now sweating in our post-Memorial day 90 weather, but just a few short days ago it was only 40. Yes, that's right, we had a 50 degree swing this week. I guess it shouldn't be a shock for those of Chicago natives, but it never seems to sit just right with me. 

On Friday when I was walking around shivering in my house (now reread the title of this blog), I decided I needed to find something to bake to warm up the kitchen. And the idea came out of nowhere... what about blueberry muffins??? Everyone loves them and if done right, can be somewhat nutritious. Yes, they are a little high in sugar, but they do also include whole grain flour and those little bitty antioxidant powerhouses... aka blueberries. 

I posted the recipe here since no matter the weather, these delicious treats are always a hit!

Blueberry Muffins (adapted from allrecipes.com)

Use organic ingredients if possible:

• 3/4 cups all-purpose flour
• 3/4 cups whole wheat flour
• 1/2 cup white sugar
• 1/2 teaspoon salt
• 2 teaspoons baking powder
• 1/3 cup canola oil
• 1 egg
• 1/3 cup skim milk
• 1 1/2 cups fresh or frozen blueberries
• 1/3 cup white sugar
• 1/3 cup all-purpose flour
• 1/4 cup butter, cubed
• 1 1/2 teaspoons ground cinnamon

Directions

1. Preheat oven to 400 degrees F (200 degrees C). Grease muffin cups or line with muffin liners.
2. Combine 1 1/2 cups flour, 3/4 cup sugar, salt and baking powder. Place vegetable oil into a 1 cup measuring cup; add the egg and enough milk to fill the cup. Mix this with flour mixture. Fold in blueberries. Fill muffin cups right to the top, and sprinkle with crumb topping mixture.
3. To Make Crumb Topping: Mix together 1/2 cup sugar, 1/3 cup flour, 1/4 cup butter, and 1 1/2 teaspoons cinnamon. Mix with fork, and sprinkle over muffins before baking.
4. Bake for 20 to 25 minutes in the preheated oven, or until done.

To M&M or Not to M&M... That is the Question

This week I was in Las Vegas for a convention and happened to stumble across the giant monstrosity of an M&M store on The Strip. Who knew that Mars could fill four generous floors with adorable, colorful M&M merchandise and candy? As I was about to walk past I saw a small sign that read "customize your M&Ms on the 3rd floor". Hmmmm, here lies a dilemma. Annie absolutely loves M&Ms. I know so since our part time nanny, Lana, brought her some for Valentines day. I thought about how awesome it would be to get her some special M&Ms customized for her and Max's birthday party on Saturday. But then the uptight, go green, registered dietitian in me thinks "ugh, do I really want to bring her something full of processed ingredients and food coloring?"

So what did I do?

I marched straight up to the 3rd floor, picked out a colorful selection of M&Ms and had "Happy Birthday Annie & Max" printed on each one of those tasty little morsels. I couldn't wait to see how excited she was when I gave them to her. See how freakin' cute they turned out?

For me, it's got to be about give and take. We are never going to completely prevent our kids from eating the over processed "food" that dominates our culture. But I am OK with them indulging just a little since most of the stuff we eat is pretty healthy. My biggest concern with the M&Ms is the food coloring. Several studies have shown a link to cancer and food dyes (click here for more info). But, we do eat a lot of fruits and vegetables that are full of powerful antioxidants that work in the body to help prevent certain cancers. I figure balances out. Plus, giving Annie a small handful of M&Ms every now and then will hopefully prevent her from shoveling down fistfuls of them later when she has more freedom to make her own food choices. 

All in all, I think a little flexibly in a kid's diet can go a long way. I just think it's important to do the best you can most of the time.