Tag Archives: recipes

Super Foods for a Super You in 2011

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Next time you are shopping in your local supermarket, think about putting some of these super foods in your cart.  Each one on the list provides important health benefits for you and your family. 

  1. Apples
  2. Avocado
  3. Beans
  4. Broccoli
  5. Carrots
  6. Cinnamon
  7. Dark Chocolate
  8. Extra Virgin Olive Oil
  9. Garlic
  10. Honey
  11. Kiwi Fruit
  12. Low Fat Yogurt
  13. Oats
  14. Onions
  15. Oranges
  16. Pineapple
  17. Pomegranates
  18. Pumpkin
  19. Soy
  20. Spinach
  21. Tea
  22. Tomatoes
  23. Turkey
  24. Walnuts
  25. Wild Salmon

If some of these foods are unfamiliar, why not resolve to try a new food every week.  There are many online recipe sites you can go to: http://allrecipes.com/Recipes/Main.aspx and http://www.foodnetwork.com/ are two excellent sites to start at.  Your local library probably has a wonderful selection of cookbooks that you can borrow for free.  Of course, there are some people who just LOVE cookbooks (like me and my sister) and enjoy collecting them because we love seeing how many ways there are to make a particular dish.   If reading this makes you smile in recognition, a trip to new and used bookstores, as well as garage or tag sales can result in finding a cookbook treasure.

How about a dinner menu that’s beautiful to look at, delicious to taste, and contains several of the super foods…so you know it will be bursting with health benefits for you and your family.  Let your children help you prepare the meal and you will reap several other benefits: fussy eaters often eat what they have helped prepare and children gain confidence and develop competence when they master kitchen tasks and skills.

 GRILLED SALMON WITH ORANGE SLICES

You will need: 1 lb salmon fillet, 1 Tb olive oil, 1 Tb dried dill (you can substitute basil or thyme), 1 Tb honey, 1 orange

  • Wash the salmon fillet and pat dry with paper towel.
  • Mix the olive oil, honey and dill in small bowl and brush some on the salmon, reserving the rest for basting.
  • Heat the grill and place the fillet, skin side up, on the grill.
  • Grill on low for 5 minutes, turn and baste with the oil/honey/dill sauce.
  • Grill an additional 10 minutes or until the fish is cooked through.
  • Slice the orange and use it to garnish each serving of salmon.

This should feed 4 people…add some steamed broccoli and multigrain rolls for a Super Food Extravaganza!

Tomorrow…some more reasons to serve your family Super Foods…and the best Carrot Cake recipe ever!

Baking with Preschoolers: Easy-Peasy Gluten-Free Overnight Cookies

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When my children were young, one of their favorite places to be was in the kitchen, helping me prepare meals and snacks.  Even though there might have been some additional cleanup…it was definitely worth it…for me and for them.

If you are looking for a simple cookie recipe with just a few ingredients, this is it.

If you are not great at measuring ingredients and, like me, you need a recipe that is very forgiving, this is it.

Overnight Cookies

You will need: 2 egg whites, 1/4 cup sugar, 1 cup ground almonds, 1 cup raisins, 1 large bowl, 1 mixer, 1 greased cookie sheet.

1. Beat egg whites in bowl till stiff peaks form. (Your little ones will LOVE watching how the liquidy egg whites turn to stiff cream)

2. Add 1/4 sugar and fold in gently.

3. Add ground almonds and raisins and fold in gently.

4. Drop by tablespoonsful onto the greased cookie sheet…I use a canola oil spray.  If you want a smaller cookie, use a teaspoon.

5. Place the cookie sheet in a 350 degree oven and bake for 5 minutes.  Turn off the oven and leave the cookies in at least an hour…or overnight if you wish. 

6. Makes about 1 1/2 dozen, more or less, depending on the size cookie you make.

  

This cookie is so easy to make and it always tastes delicious and it is so very nutritious.  Kids especially love the idea of waking up in the morning to cookies fresh out of the oven.  Because they are so healthy (and gluten free, come to think of it), you could probably let them have one or two with breakfast.

Happy New Year to All!

 

Tips, tactics and tools for shopping with preschoolers

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Do you dread going shopping with your preschooler?  It doesn’t have to be a nightmare…although it does take some planning and prep work.  Here are some ideas that may help you and your child enjoy future trips to the market and beyond!

  1. Talk with your child beforehand about where you will be going and what you will be doing.  If your child helps you with meal preparation (which is an awesome way to build self-esteem: mixing, pouring, and measuring ingredients develops confidence and competence), you can discuss what items you will need to purchase.  If your child feels involved in the process, he/she will be more likely to enjoy helping you find what is needed.
  2. Talk to your child while shopping, pointing out colors (how many different color apples do you see?), shapes (do you see the big round sign? what shape is the cereal box?), and other items of interest.  Elicit responses from your child (how many pumpkins are on the shelf?). 
  3. Prepare a small backpack or drawstring or canvas bag with: a small bag of a favorite dry cereal or homemade trail mix to munch on; a non-spill cup of water or juice; a few crayons and a notebook of blank paper; a small board book or small game with moving parts…but not removable pieces that might get lost.  I don’t know why a lot of parents think a small child should be happy just sitting in the shopping cart, doing NOTHING, for a few minutes or, sometimes, a few hours.
  4. Oh yes, and on the subject of SHOPPING CARTS: if you are using one of the shopping carts provided by the store, please don’t forget to clean it out before putting your child in it.  Many times a previous shopper has left used tissues or other items that you would not want your child touching.
  5. Carry some of those anti-bacterial wipes with you…although many stores are now providing them near the carts…so that you can wipe down the surfaces of the cart where your child might put his mouth or hands.  You can purchase a ready-made shopping cart cover that fits into the seat area and covers all the surfaces and can be tossed in your washing machine.
  6. Make sure your child is seated securely and belted in.
  7. Please, please don’t allow an older brother or sister to pull or climb on the cart while the younger child (or baby) is in it…or even when it is empty.  It is scary and dangerous for all concerned when a shopping cart tumbles over.
  8. It is hard to believe that I feel I have to mention this…but since I see it all the time in grocery and department stores, I guess I will have to:  NEVER LEAVE YOUR CHILDREN UNATTENDED EVEN FOR ONE SECOND…BECAUSE THAT IS ALL THE TIME IT TAKES FOR THEM TO DISAPPEAR.  The other day I was shopping and a little girl about 4 years old was wandering around, looking for her mother.  I brought her to the service desk and they called the mother’s name over the intercom…no response!  I asked the child what her mother was wearing and located the woman who was talking to her shopping companion and hadn’t even noticed that her child had disappeared for over five minutes.  She thought someone else was watching her…the other person thought she was.  So, even if your little one does not like to sit in the cart, unless you will constantly hold his/her hand, the cart is the safest place.

I hope with all those warnings, I haven’t made the thought of shopping with your preschooler even more onerous.  It really can be a great fun-filled learning experience for your child…treasure every moment you have with him or her…even while shopping!

Here is a great trail mix recipe you can prepare with your child to keep on hand.  Having a little bag of nutritious munchies may help keep your child from requesting the sugary candy bars and salty chips most stores display near the checkout counters.

CHILD-FRIENDLY TRAIL MIX

You will need: 1 cup unsalted peanuts or other nuts, 1 cup hulled sunflower seeds, 1 cup coconut flakes, 1 cup raisins, 1 cup dried fruit cut into small pieces, a large bowl and a package of zip-lock plastic bags.

  1. Mix together all ingredients in a large bowl.
  2. Store in an airtight container or large glass jar with a lid. 
  3. Scoop out a small zip-lock bagful for your child when needed. 
  4. Makes about 5 cups of trail mix.
  5. TIP: You can make an alternative trail mix for very young children who are not old enough to manage nuts and seeds or for those who have allergies.  Combine several different types of dry cereals, rounds of Melba toast, and pieces of zwieback.  Your little ones will enjoy the different shapes and tastes and will be occupied while you shop.

Amanda Rock, the parenting preschoolers guide at about.com, has a lot more suggestions on this topic: http://preschoolers.about.com/od/foodnutrition/a/grocerystore.htm?nl=1