FOOD Archives - Page 2 of 4 - Happy Healthy Kids

Tricks for Tastier Veggies

April 7, 2015 by Kelley 1 Comment

A recent, multi-center study led by Harvard researchers reveals that kids are more likely to eat vegetables when they’re prepared by a professional chef. In other words, when veggies are made well, kids are more likely to eat them.

This is the type of research that sounds ridiculously obvious, but begs for a little honest self-examination. How many of us really pay attention to the way we prepare vegetables for our kids? In the grand scheme of dinner in my household, they often serve merely to check a food group off my list, and sliced and diced or debagged and nuked without much thought or creativity at all. They’re almost always thrown together at the last-minute; no wonder they’re the last things my kids eat.

Science tells us that a plant-based diet can protect against heart disease, cancer, and obesity. So as fresh, local spring produce hit the market, I’m making an effort to think about vegetables first, and meat and starches second when it comes to the kids’ dinner.

But I do have a rule: Vegetable recipes can’t be overly complicated. Dousing them in bread crumbs or cheese sauce not only masks the veggie’s true flavor, but also takes more time than I have on a typical weekday. Here are a few simple tricks that I’m finding to be especially kid- (and clock-) friendly these days. Please share yours.

Try Roasting

We’re accustomed to roasting potatoes and carrots, but you might be surprised by what a blast of super-high-heat can do for non-root-veggies, too. Basically, it gives a nice nutty flavor to the outside of the food without allowing the middle to get mushy (the bane of most stove-cooked vegetables). Case in point: broccoli. The incomparable chef and food scientist Bridget Lancaster of America’s Test Kitchen has talked about how roasting turned her boys into broccoli lovers.

Oven-Blasted Broccoli
4-6 cups broccoli florets
1/4 cup olive oil (or to taste)
1/4 teaspoon salt (or to taste)
Heat oven to 450. Toss broccoli, oil, and salt in bowl until florets are evenly coated. Spread evenly on foil-lined baking sheet and cook for 5-7 minutes or so, or until tips of florets are just turning golden brown in places. (Watch carefully so they don’t over-brown.)
Serves 4-6

Cut Them Into Cool Shapes

I’m not talking about roses and pandas, here. But taking a few minutes to shape out coins, spirals, or sticks not only makes kids think they’re eating something exciting and different. It can also enhance flavor by allowing more surface area for seasonings.

Zucchini Ribbons
2 zucchini, yellow or green or a mix
1-2 tablespoons butter
1 tablespoon olive oil
1 garlic clove
Salt to taste
Optional: sesame seeds
Using a vegetable peeler, peel zucchini into long, lengthwise strips, turning zucchini in your hand to slice evenly until you get to the center. Heat butter and olive oil over low to medium heat in saucepan. Add zucchini and toss until it’s just softened, but not mushy, about 3-5 minutes. Add salt and sesame seeds (optional) at end before serving.
Serves 4-6

Add a Little Spice

Adding a sprinkle of paprika or high quality garlic salt (I love Trader Joe’s brand and use it often) are great ways introduce spice to kids who aren’t accustomed to heat. My kids like a touch of both spices on corn that’s shaved off the cob. It tastes just a little zesty—”like really yummy popcorn,” my one son has said. Start with a pinch and add more as they get more accustomed to the taste.

Corn Off the Cob
4 cobs of corn
2 tablespoons butter
Pinch of paprika and garlic salt, to taste
Optional: squeeze of half a lime
Boil large pot of water. Add corn and cook for 4-6 minutes. Take corn out and cool until you can touch it. Using sharp knife, hold cob upright, resting wide base against a cutting board, and carefully shave corn from the cob. Toss warm corn with butter and a pinch of paprika and garlic salt. Add a small squeeze of lime if you like a little more acid in your dish.
Serves 4-6

Give Kids Seasonings on the Side

It’s the (super-healthy) equivalent of a pizza or sundae bar: Give kids their own toppings, which makes them feel as if they’re in on the cooking process, and allows them to season to their own taste. Think beyond ranch dressing; some kids like a squeeze of lemon, shredded cheese, or a “fancy” salt (try Himalayan pink salt, which is now available in most grocery stores).

D.I.Y Asparagus Bites
1-2 pounds medium to thin asparagus
1 tablespoon olive oil
Salt to taste
For the side, in small bowls: lemon wedges; shredded parmesan or another favorite cheese; sea salt; a favorite dressing
Trim woody ends off of asparagus, and then cut asparagus into 3/4-inch to 1-inch-long pieces. Heat oil over medium heat until shimmering. Add asparagus pieces and toss, cooking quickly, just a 3 or so minutes, until bright green. Serve immediately, with toppings.
Serves 4-6

Try Something “Exotic”

Even if your child isn’t big on carrots, peas, and broccoli, he might be into peppery radishes, jicama sticks, or shredded purple cabbage. In our house, the new sensation is artichokes. They’re easy to make and fun to eat. A little bit of butter on the side is a must.

Steamed Artichokes
4-6 whole artichokes (if you can find baby artichokes, they’re great for kids)
Half a lemon
half stick of butter
Fill a wide bottomed pot or dutch oven with a few inches of water and the squeezed juice from the half-lemon. Put lemon water on high heat on the stove. Snip woody stems and half-inch off the top of the artichoke, as well as any stiff spikes on the leaves. When water is boiling, gently place artichokes, tops down, in pot. Reduce heat to medium and cover, cooking for 35-45 minutes or until part where you cut off stem can be easily pierced with a fork, and leaves can be pulled easily. Melt butter and divide into small bowls for each person. Give each child an artichoke and butter bowl and an extra bowl to toss in their discarded leaves. Teach them to pull a leaf, dip end of leaf in butter, and then pull artichoke meat from bottom of each leaf with their teeth.
Serves 4-6

Can Cereal be Saved?

March 5, 2015 by Kelley Leave a Comment

BusinessWeek just reported that Kellogg’s cereal profits have fallen for the seventh quarter in a row. Driven by concerns about sugar and gluten-free trends, Americans are less apt to eat cereal these days than to grab a nutritional bar, yogurt, or egg wrap, often on the go.

You’d never know that cereal was in trouble if you came to our house. My youngest two sons would happily eat it for breakfast, lunch, dinner and snacks if given the choice. They came by their fondness for cereal naturally. In college, while everyone else was digging into eggs and pasta, I regularly ate Grape Nuts sprinkled with raisins for breakfast, and often lunch, too. It’s quick, easy, and satisfying. And at one point, I also thought it was super good-for-me.

Cereal was invented and popularized, by J.H. Kellogg and others in the late 1800s, as a health food. But after more than a decade of reporting on health and nutrition, it’s clear to me that cereal, by and large, deserves its comeuppance. Many have good amounts of fiber and B vitamins that are important to our diet. But many are high in sugar and refined carbohydrates, and even more are low in protein. Some, like many virtuous-seeming granolas, are high in saturated fat.

Now, I try to buy lower sugar options and serve it with healthy sides, but there are certainly some days when my kids’ primary sustenance for at least one meal comes from a few scoops of sweetened flakes. I wanted to see what I could do to keep cereal on the menu without sacrificing nutrition. I scoped around and talked to my dietitian sources for ideas, and here’s what I’m hearing time and again. Turns out you can have your cereal and eat it, too; just make a few adjustments to what you serve, and how much.

Be choosy about what cereal you buy.. HHK advisory board member Dana White, R.D., a mom and author of the forthcoming First Bites: Superfood for Babies and Toddlers, looks for brands and flavors with the least amount of added sugar per serving—5 to 10 grams max. This may force you to look beyond the neon-colored boxes, since on average, cereals marketed to kids contain 40 percent more sugar than others on the shelf. (Buying cereals the whole family, not just kids, will enjoy also happens to be more budget-friendly.)

White likes cereals made by Nature’s Path. Last spring, the Environmental Working Group studied kids’ cereals and gave kudos to the following:

LEAST SUGARY KIDS CEREALS
Source: Environmental Working Group, 2014
Rice Krispies, Gluten-Free (Kellogg's)
123 Sesame Street, C is for Cereal (Post)
Cheerios (General Mills)
Corn Flakes (Kellogg's)
Crispix (Kellogg's)
Rice Krispies (Kellogg's)

Pour some milk over it (or alongside it). This seems like a no-brainer to some, but with the advent of individual cereal portions, many kids have gotten used to the idea that cereal can be eaten by the handful, not the spoonful. One of the virtues of cereal has always been the calcium, vitamin D, and protein in the milk traditionally added to it. Just one cup of low-fat milk contains 29 percent of the recommended daily value of calcium as well as 8 grams of protein.

Don’t serve it alone. Think of cereal as an accompaniment, not the main attraction, of breakfast. “Always add plenty of fresh fruit—on top of the cereal, or next to it,” says White. And think outside the berry crate: If your child prefers grapes or melon or apple chunks sprinkled with a little cinnamon-sugar, those fruits pair well with cereal, too. And adding protein is also crucial to a healthy breakfast. Some great sources aside from milk include a sprinkle of nuts or Chia seeds (2 grams protein per 2 tablespoons along with healthy Omega-3 fats)m; a side of yogurt, sausage, or a hard-boiled egg.

Photo credit: Mike Mozart and Jeepers CreepersMedia via Photo Pin, cc

Peanut News, in Perspective

February 27, 2015 by Kelley Leave a Comment

Chances are you’ve heard about the recent New England Journal of Medicine study suggesting that deliberately feeding babies peanuts can help protect them against food allergies. British infants 4 to 11 months old who were deemed at high risk of developing a peanut allergy were randomly assigned either to be regularly fed peanut products, or receive no peanut-containing food at all. By age 5, those who consumed the foods that had peanuts in them were far less likely to be allergic to peanuts.

The idea that babies should be fed peanuts early and often to help reduce food allergy risk is a dramatic shift from the guidelines most of us followed when our older children were babies: that giving kids peanut products in infancy or even toddlerhood—basically, before age 3—could predispose them food allergies. Among the 8 percent of U.S. kids who have food allergies, peanut-allergic kids tend to be at risk for the most severe reactions, including life-threatening anaphylaxis. So this is huge, potentially protocol-altering news.

However, leading up to the new study, there have been other allergy experts who’ve questioned the conventional wisdom of shielding babies from common allergens. Last year, while researching and writing a Parents magazine feature story, The New Rules for Food Allergies, I spoke with one of them: Kari Nadeau, M.D., who runs the Nadeau Lab at Stanford University, where she is associate professor of allergy and immunology. Yesterday, I reached out to Dr. Nadeau, to see if she could put the new research into perspective for our readers. In the midst of her busy clinic, she offered a few helpful pieces of advice, which I’ll share here.

HHK: Is the NEJM study surprising to you at all?

Dr. Nadeau: It makes sense and it is excellent data. Dr. Lack and his team and the NIH ran a very important study. We need to understand how to better diagnose infants and children at risk before we institute the healthiest, least risky diet to prevent food allergy.

HHK: Given the new evidence, what would be your advice to parents as to how to feed their babies?

Dr. Nadeau: I’ve long told all families without a high risk infant to diversify the diet early on at 4 to 6 months with many different foods. In addition, breast feeding and a healthy diet for the mom during pregnancy are helpful. I would suggest that all parents carefully diversify their infant’s diet to include common ‘allergenic’ foods unless told otherwise by their pediatrician.

HHK: If your child is high-risk for allergies—has a strong family history of food allergies, or eczema—would you advise a specific protocol for introducing these allergenic foods during infancy?

Dr. Nadeau: We need further data to support the exact dosing of a diversified food regimen that helps infants decrease the risk of any food allergy.

In other words, though the new study strongly supports the idea that introducing peanuts might have a protective effect against this dangerous allergy in particular, it’s still a good idea to talk to your child’s pediatrician about how to introduce foods, and when. (It’s also important to note that whole peanuts and sticky peanut butter can be choking hazards for babies.) Some doctors might suggest that a high-risk child try his or her first taste of peanuts in his or her office, just in case a severe reaction follows. And stay tuned for more developments on the food allergy front by bookmarking the excellent, parent-friendly site, FARE (Food Allergy Research & Education). Even if your own child isn’t allergic to certain foods, the skyrocketing food allergy rates make it near certain that she or he has a friend or classmate who is, and it pays for all of us to be aware.

Best and Worst Kids’ Drinks

February 24, 2015 by Kelley Leave a Comment

We’re told time and again that babies should get breastmilk (primarily) and teens need to steer clear of booze (obviously), but when it comes to kids in the middle, there’s very little talk about what they should drink, and how much. And yet, children’s beverage choices make a huge impact on how many calories and nutrients they consume in any given day.

Some recent research scarily spells this out. A 2014 report by the Yale Rudd Center for Food Policy & Obesity revealed that the typical 8-ounce “kids drink” marketed to children contains 16 grams of sugar, more than is recommended for some children in an entire day. And while I assumed that I was among the last generation of children who might discover an Orange Fanta in a lunchbox and not bat an eye, it turns out that today’s kids are drinking more sugary beverages than ever: From 1989 to 2008, calories from sugary beverages increased by 60% in children ages 6 to 11, and the percentage of children consuming them rose from 79% to 91%, according to a Harvard School of Public Health research review.

Kids’ ballooning packaged beverage consumption has a lot to do with the incredible number of choices they have—and the insidious marketing that targets them. Sodas are still in heavy rotation in many kids’ diets—despite worrisome new evidence out of Johns Hopkins showing that the cosmetic caramel color in colas and other dark drinks are carcinogenic to animals and may pose a risk to humans, too. They are also exposed to more types of juices than ever, as well as sports drinks and caffeinated “energy drinks.” Lately, it’s the latter group that’s really gotten doctor’s attention. In 2013, one-quarter of the sugary beverage ads viewed by preschoolers and children specifically promoted energy drinks, which the American Academy of Pediatrics says has no place in children’s diets, period. Some energy drinks have up to 400 milligrams (mg) of caffeine per serving (about 4 times the amount in a cup of coffee), For children under 12, as little as 2.5 milligrams per every 2.2 pounds of body weight (that’s just 75 milligrams for a 66-pound 7- or 8-year-old) can pose a danger, say University of Michigan pediatric researchers. It’s no wonder that emergency rooms around the country are reporting an uptick in cases of cardiovascular problems and seizures in people, including young children, who’ve consumed energy drinks.

While I know this is sounding like a finger-wagging screed against fun drinks, I’ll admit here that juice is on our grocery list, prompted mainly by my 3-year-old, who would happily subsist on apple cider and orange juice if given the option. (I try to limit him to a cup of either a day. Not always successful.) My other two boys are mainly water- and milk-drinkers, but my oldest son has recently acquired a taste for Sprite, which I allow him on occasion, and if hot chocolate drinking was a competitive sport, my middle child would be a champion. Gatorade, for all of them, pretty much represents an elixir from the Gods. Which is why I’m writing this post: I’d like some more clear-cut advice about what’s okay to serve on occasion, and what to keep out of the house, period. With thankful nods to the AAP, Nemours Foundation, other health policy researchers, and my always trusty advisory board, here’s what I’ve come up with.

Simple, Sneaky Nutrition Boosters

February 11, 2015 by Kelley Leave a Comment

I’ve never been a huge fan of relying on “sneaky” nutrition when it comes to kids’ diets. It’s not the subterfuge that bothers me; it’s the lack of real progress. Scientists say it can take more than 10 tries of a certain food before a child will like it: If the only way you prepare zucchini is to bury it in a loaf of chocolate chip bread (granted, a recipe I love), how are you training kids’ palates to accept the food? Not to mention that “sneaky” recipes—which invariably seem to rely on purees and the like—are usually twice as time-consuming and complicated than our busy life can bear.

And yet: I have three children who are on the picky spectrum, and getting at least one to try a new food one time, much less 10, is hugely challenging to us both. So I’m all for making quick-and-painless ingredient swaps and additions that nudge up nutrition, healthy fats, and calories without sacrificing taste. Here are some easy ideas.

25 Superfoods For Kids

January 22, 2015 by Kelley 1 Comment

I love the idea of superfoods—produce and proteins that naturally pack a nutritional wallop in each bite. However, the typical superfood lists found in magazines and health websites aren’t exactly workable for my family of three boys. If I have trouble finding, much less enjoying, goji berries and kombucha, how am I going to get my six-year-old on board?

Thankfully, Dana White, R.D. who is on our advisory board, has compiled a go-to list of kid-friendly superfoods in her fantastic new book, First Bites: Superfoods for Babies and Toddlers, which includes tips and easy recipes for feeding children of all ages. Whereas many healthy food lists are compiled by sources whose expertise lies, er, elsewhere (i.e., bodybuilders and massage therapists), Dana is a certified dietitian and mom who knows her stuff and provides stats and delicious recipes to back it up. Click here or on the image link in our “Great Reads” column on the right to pre-order the book or its Kindle edition (it’s available Feb. 3), and check out 25 of her 50 favorite superfoods for kids, below. One of my New Year’s resolutions: adding one new food from this list to my shopping cart each week, and trying it out with my kids. (Next up: coconut milk smoothies.)

And here’s a hint: Go ahead and tell your kids that you are serving them a “superfood,” and explain to them how it benefits their bodies (“carrots can help your eyes have super vision”; “salmon is good for your brain and can help you learn,” etc.) They may be just a little more motivated to try it.

Apples

Full of fiber, vitamin C, and antioxidants, this is a naturally sweet treat that’s great to always have on hand.

HHK recipe: Best Easy Applesauce, Six Ways

Avocados

A great first food, this creamy green fruit has heart-healthy monounsaturated fats as well as vitamin C, vitamin K, folate and potassium.

Beans

Black or kidney beans can pump up the protein and fiber in kids’ diets, and are soft and easy to eat.

Bell Peppers

There’s more vitamin C in a bell pepper than an orange, and kids who are opposed to cooked veggies often love to snack on raw red pepper strips.

Berries

Blueberries, raspberries, blackberries, strawberries, and cranberries are all filled with antioxidants called anthocyanins, which protect blood vessels and the nervous system and improve eyesight.

HHK recipe: Summer Berry Corn Muffins

Broccoli

Served raw, steamed or oven-blasted with a bit of butter, these “little trees” contain cell-protecting antioxidants as well as fiber and other vitamins.

Brown Rice

Brown rice has 10 times more energy producing B-vitamins than the white kind. Get kids started on it early, and try brown rice crackers, breads, and pasta, too.

Carrots

These bright-colored veggies, served raw or cooked to bring out their natural sweetness, provide all kinds of nutrients important for growth, development, immunity and vision.

HHK recipe: Carrot-Apple Muffins

Cheese

Cheese packs protein plus bone-building calcium, vitamin D, and phosphorus—try mild versions like Monterey Jack, mozzarella, or American at first.

Chicken

The flavorful dark meat contains healthy, polyunsaturated fat, and the mild flavor and tender texture makes it a great first protein for babies.

HHK recipe: Honey-Lemon Chicken Thighs

Coconut

Swap water for coconut milk as a cooking liquid for rice or noodles or add it to smoothies—it’s a natural source of electrolytes (sodium and potassium), and most boxed versions are fortified with calcium and vitamin D.

HHK recipe: Hummingbird Bread

Corn

Do you know corn is actually a whole grain? It’s full of the antioxidant zeaxanthin, which benefits vision, and also contains some fiber and protein. Opt for unprocessed versions—in popcorn or corn on the cob.

Cucumber

Low in calories, high in water content, and pleasingly crunchy and mild, this is a great choice for kids who turn their nose up at other green veggies.

Eggs

Hard-boiled, scrambled, or mixed into baked goods, eggs contain just about everything that’s good for growing bodies: protein, healthy Omega-3 fats, and vitamins A and D.

Honey

Suitable for kids over age 1, honey is a natural sweetener for oatmeal, cereal, and baked goods; a teaspoon or two can also help soothe coughs.

Kale

Surprisingly kid friendly when used as a crunchy salad ingredient or baked into chips, this leafy green vegetable contains oodles or vitamin K plus iron, potassium, calcium, and folate.

Kale Chips

Prep Time: 10 minutes

Cook Time: 5 minutes

Yield: 6 to 8 cups

You can find these packaged in the chip section of many supermarkets, but making your own is quick, easy, and cost-effective. Excerpted from First Bites: Superfoods for Babies and Toddlers by Dana Angelo White. © 2015 by Dana Angelo White. A Perigee Book, Penguin Group USA, A Penguin Random House Company.

Ingredients

1 large bunch kale, stems removed and roughly chopped (about 6 to 8 cups)
1-2 Tablespoons of oil
Kosher salt and black pepper
A pinch of paprika, cumin or mild curry powder (optional)

Instructions

Preheat oven to 400. Place kale on baking sheets. Drizzle with oil and sprinkle with salt and pepper to taste, and toss well. Bake for 3 to 5 minutes, turning once or until leaves just become crispy.

https://www.happyhealthykids.com/superfoods-for-kids/

Milk

One cup provides about a quarter of the daily recommended amount of bone-building vitamin D, and is also a great source of vitamin B12 for DNA formation and energy metabolism.

Oats

Use it in granola, cookies, or muffins—it’s full of heart-healthy soluble fiber.

Oranges (and other citrus)

Oranges and clementines are sweet, simple treats most kids love; try dipping segments in dark chocolate for a special treat.

HHK recipe: Orange Juice Sherbet

Pasta

A classic kid-favorite food, pasta is enriched with vitamin B and iron, and is excellent fuel for active little ones. Start with easy-to-digest white versions, but introduce whole grains early so kids can acquire a taste for them.

Pears

A truly under appreciated fruit, pears are a serious source of fiber and vitamin K. Pearsauce is a great alternative to applesauce.

Pork

Chops and tenderloin are low in fat, and have more B vitamins than most other meats. Slow cook to make tender for tots—they’ll love the mild flavor.

Pumpkin

High in vitamin A and antioxidants like beta carotene, it can be pureed and served plain for babies or added to muffins and quick breads for the whole family. Don’t forget the seeds—a tasty source of iron.

Seafood

In June, the FDA increased their recommended amount of fish that children should be eating. Low-mercury choices like cod, salmon and shrimp are high in protein and a good source of Omega-3 fats that are vital for brain development.

HHK recipe: Kid-Friendly Fish Recipes

Yogurt

Each cup contains a hefty dose of protein, calcium, and gut-friendly probiotics, and many brands are fortified with Vitamin D.

HHK recipe: Popeye Smoothie

Operation: ‘Fridge Makeover

January 8, 2015 by Kelley Leave a Comment

One of my (many) resolutions in 2015 is to keep a tidier, healthier, more inviting refrigerator. I came to this resolution a few days after Christmas, when I cracked the ‘fridge and encountered such goodies as a week-old spiral-cut ham, mayonnaise that expired in August, an empty produce drawer (save for a bruised apple and an old garlic clove), and a half-consumed Shirley Temple I don’t remember making for any of my children. We were venturing into post-college apartment territory. I’m usually better than this, but I wanted to talk to HHK advisory board member and mom Dana White, R.D., about how I can really raise my ‘fridge game. The goal: to make it easier and more inviting for everyone in the family to grab or prepare healthy food.

According to White, there are three words to think about when making over your ‘fridge: fresh, simple, and safe. Here’s some step-by-step advice for making that happen:

Step 1: Clean out and Check Temps

-Toss expired items

-Make sure your ‘fridge and freezer are cold enough to keep food safe and as fresh as possible. Your fridge should be set to 40 degrees or just below, and your freezer should be set to 0 or just below. If your unit doesn’t have an internal thermometer, invest in a freestanding appliance thermometer, like this one by Taylor (Amazon, $6), that you can tuck into the back of the top shelf.

-Separate meat from other foods. These 14.5 inch x 8 inch shallow trays made by Interdesign (Amazon, $16 each) are great for this.

-Assign each condiment a door-shelf space. White uses one shelf for savory condiments (salsa, mustard, etc.) and another for sweet condiments (maple syrup, jam, etc.) If all it takes is a single glance to check to see if you need jam before heading to the supermarket, you’ll be a lot less likely to wind up with six jars of Smuckers (a waste of space and money).

Step 2: Revamp Your Grocery List

-Buy freezer-safe bags for storing food in the ‘fridge and the freezer—they really are thicker and better

-When it comes to prepackaged perishables—yogurt, etc.—choose items with short ingredient lists, which makes them less likely to contain artificial colors and additives our kids really don’t need. “A good rule of thumb: avoid anything that comes in neon colors and features cartoon characters,” says White.

-Buy lots of produce your kids like and will eat. If life is crazy and it isn’t cost-prohibitive, you can purchase pre-sliced veggies spears and fruit chunks. Otherwise, carve out 15 minutes when you get home to cut up fruits and veggies into easy-to-pack and grab portions. These small, rectangular, stackable Gladware containers (Amazon, $3 for five) are a great size for displaying a week’s worth of a particular kind of produce in your ‘fridge.

Step 3: Consider preparing one ‘fridge staple yourself per week

-Choose one prepackaged refrigerator staple—like spaghetti sauce, salad dressing, or soup—every week or so, and try to make a homemade version on your own. Food Network and Tasty Kitchen have great, simple, rated recipes for these items and almost anything else you can think of. Don’t stress about it, but set a goal for yourself and give it a try. Homemade versions of foods almost always contain less preservatives and more nutrients than pre-prepared ones. “Ask yourself, can I make my own without stressing myself out or breaking the bank?” says White. “If so, do it as much as possible. Everyone in the house will be healthier for it.”

Holiday Treat: Hummingbird Bread

December 18, 2014 by Kelley 1 Comment

I’ve written before about how much I like homemade quick breads. They’re easy to make, can be packed with fruits and veggies, stay fresh for days, and can serve as a snack, breakfast, or dinner side dish. For all these reasons, they also serve as great gifts.

This holiday season, I’m making a new fave, Hummingbird Bread. Inspired by the cake that famously ran in the 1978 issue of Southern Living (and is to this day, the magazine’s most requested recipe), it contains bananas, crushed pineapple, shredded coconut, and cinnamon, ingredients that are easy to get, and yet feel like a tropical escape, in the middle of wintertime. I’ve based this recipe on one from the great Beth Bakes blog, but made some changes, including adding coconut, a pinch of salt, and swapping out pineapple for vanilla yogurt.

If you really want to remain true to the original, you can ice the entire loaf with cream cheese frosting and a sprinkling of chopped pecans, or toast slices and slather them with cream cheese. I like it plain, warm, and alongside a cup of coffee, warm apple cider, or hot chocolate.

Hummingbird Bread

Ingredients

Half stick of butter, softened
3/4 cups granulated sugar
2 eggs
2 mashed, ripe bananas
6 ounces vanilla yogurt
8 ounces crushed pineapple (canned or pureed in processor)
2 cups flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1 tsp ground cinnamon
1/2 cup shredded sweetened coconut (I blitz these in processor a bit so the cut is finer)

Instructions

Preheat oven to 350.
Cream butter and sugar together in a large bowl with an electric or standing mixer, and then add mix in eggs, bananas, and yogurt at low-medium speed. Fold in pineapple.
In separate, medium-sized bowl, stir together flour, baking soda, salt, and cinnamon. Add in batches to the wet ingredients, stirring until just incorporated. Fold in coconut at the end.
Pour into greased and floured, 9 x 5 loaf pan (or divide between 2-3 mini pans). Cook for 45-50 minutes (or about 35-40 minutes for mini pans, checking for doneness).

https://www.happyhealthykids.com/hummingbird-bread/

D.I.Y. Hot Cocoa Bar

December 11, 2014 by Kelley Leave a Comment

My kids are crazy about cocoa, and I can’t blame them: there’s something both cozy and festive about it: the kids’ version of spiked eggnog, or a great glass of red wine.

The other day I came across those Pepperidge Farm “pirouette” cookies—turn up your nose if you want, but you’ll be missing out on something darn delicious—and had a vague memory of stirring them into hot cocoa as child. Because the kids really like the make-your-own trail mix bar I sometimes put together, I thought it might be fun to set some cocoa along with some pirouettes and other goodies out as a playdate treat. They were so into it. And frankly, I was too. With a side of orange and apple slices, it made for a great cold-day snack.

Here are the fixings I set out…but I’m sure you could think of some other fabulous additions.

D.I.Y. Hot Cocoa Bar

Prep Time: 10 minutes

Yield: 4 servings

Ingredients

For cocoa:

8 tablespoons cocoa powder
8 tablespoons sugar
pinch of salt
Four cups milk (preferably whole)
You can also use a mix, of course. Two great brands are Ghiradelli or Silly Cow.

Toppings:

-Candy canes or old-fashioned candy sticks...like Gilliam's
-Pepperidge Farm pirouette cookies (or any other straw-shaped cookie)
-Marshmallows
-Whipped cream (I like Cabot's brand, or you can go crazy and make your own)
-A variety of sprinkles or sanding sugars...like these

Instructions

Set out toppings in advance of making cocoa. I use water glasses to display toppings so kids can see them; mason jars are a pretty alternative.
Make cocoa immediately in advance of serving. Whisk half the cocoa powder, sugar and salt together in a saucepan over medium heat for a few minutes, turning to low when the dry ingredients are dissolved. Mix in rest of cocoa powder. Keep on low, covered, in between serving.
Encourage kids to use sprinkles last, so they show up on the whipped cream!

https://www.happyhealthykids.com/hot-cocoa-bar/

Orange You Glad It’s December?

December 4, 2014 by Kelley Leave a Comment

‘Tis the season for citrus fruit. Get into the holiday spirit by making delicious scones, scented play dough, pretty decorations, and more.

If the holidays could be boiled down to a smell, to me, it would be citrus. Though Santa didn’t leave an orange in the toe of my childhood stocking, as he did in The Velveteen Rabbit, we received a crate of fresh-picked oranges from Sunshine State relatives every December that would last us months. My mother made the most of them, stacking them in bowls and chunking them into fruit salads through the winter.

It’s a good time to celebrate citrus, as it’s one of the only families of fruit that peaks as the weather turns cold. While these fruits aren’t exactly local for us here in Massachusetts, they are seasonal, and hence my top picks of the produce aisle this time of year. While grocery stores carry oranges, clementines, grapefruits, and of course lemons and limes, some specialty markets carry their more exotic cousins, like kumquats, blood oranges, and Meyer lemons, which are fun flavors to experiment with in cooking. Finally, citrus fruits are packed not only with immune-boosting vitamin C —you can get 93% of your daily recommended intake in a single orange— but also fiber and the heart-healthy phytonutrient herperidin, found mostly in the pith and zest of the fruit. As research tells us that it’s better to get our vitamins from the market than the drug store, you can’t go wrong with stocking up on as many orange and yellow globes as you can this season.

In case you’re wondering what to do with all that luscious fruit, I’m sharing some of my favorite recipes and crafts, here. Have more? Please share!

For Holiday Breakfasts and Brunches…make Orange-Cranberry Scones.

This is one of those recipes where the impressiveness-to-ease ratio is rewardingly high. Scones are simpler than you might think to make, and yet feel like more of a special treat than quick breads and muffins. This recipe is my baking-queen sister Julie’s, and a highlight of a festive breakfast, brunch or afternoon get together. Make a double batch and freeze by the handful into gallon-size plastic bags. That way you can pull them out and defrost them whenever the occasion calls for it.
I like these scones with cranberries and so does my eldest, but I have another child who likes them with just the orange flavoring and another who likes them with chocolate chips. You can split the dough in half and fold individual favorites (or nothing at all) into the two orange-zested sections.

Orange-Cranberry Scones

Ingredients

3 cups flour
1/3 cup sugar
2 1/2 teaspoon baking powder
1 teaspoon salt
1/2 teaspoon baking soda
1 Tablespoon grated orange peel
3/4 cup chilled unsalted butter, cut into 1/2 inch pieces
1 cup chilled, lowfat buttermilk (whisk a tablespoon of lemon juice into milk if you don't have buttermilk)
(optional) 3/4 cup dried cranberries or chocolate chips
1 egg
Sprinkle of sugar

Instructions

Line baking sheet with parchment paper (or use nonstick sheet). Sift flour, sugar, baking powder, salt, and baking soda into a large bowl. Mix in orange peel. Add butter and rub in with fingertips until mixture resembles coarse meal (you can use a food processor instead). Mix in dried cranberries, chocolate chips, or nothing. Gradually add in buttermilk, tossing with a fork gently until moist clumps form. Turn dough out onto lightly floured surface, kneading about 4 turns to bind dough. Form into 1 inch thick round, and then cut round into triangles. Brush with whisked egg and add a sprinkle of sugar to the top. Transfer wedges onto baking sheet and bake until tops are golden brown, about 25 minutes.

https://www.happyhealthykids.com/orange-recipes-for-kids/

For weekend crafting…make Pomanders and Orange Slice Ornaments.

So smitten am I by oranges that when we were tasked with doing a “how-to” presentation in fourth grade, I taught my nine-year-old peers how to make pomanders. Traditionally, these are oranges and lemons studded with cloves, rolled in spices, and left to rest in a cool place for a week or two, after which they’re dried out (i.e., you don’t have to worry about mold), but still smell delicious. You can hang them on the tree or from satin ribbon in a doorway. I leave out the spice part, because it’s a messy step that I think takes away from the pretty look of the decorated fruit. You can display them “fresh” (they’ll last for a week or two) or dry them for a week or so (they’ll last through the month).
What you need:
An assortment of oranges or lemons
One quarter-cup of whole cloves
Toothpicks
Stain ribbon, push pins, and strong glue (if hanging from a tree)
How to make:
Think of a design for the cloves on your pomander—you can make polka-dots throughout, lengthwise stripes, spirals, or cover the whole thing. Use a toothpick to push small holes just into the surface of the orange or fruit according to your design. Push cloves into holes. Arrange in a bowl, or if you want to hang on the tree, put a dab of strong glue on the top of the fruit and secure a loop of ribbon to top with a pin. Store finished pomanders in a cool, dry place for a week or two. (Check on them every so often; they shrink, so you might have to push cloves in farther).

Orange slice ornaments are even easier to make. Basically, you slice oranges, cook them at a low temperature, and hang them from satin ribbon. They look like stained glass, hanging from an evergreen bough.
What you need:
2-3 oranges
Satin ribbon (1/4-1/2 inch is best)
Paring knife

How to make (start in morning!):
Preheat oven to 150. Slice oranges into 1/2 inch thick pinwheels. Arrange on a parchment-lined or nonstick baking sheet and cook for 4-5 hours. Rounds will still have a little moisture when you take them out of the oven, but will keep drying out. Once rounds cool, make a tiny slit between juicy part and rind, and thread ribbon through it, tying in a bow or knot. Hang from a lit tree or sunny window to catch the light.

To make salads more special…add clementine sections.

One of my a-ha moments as a newish mom was discovering that a little fruit can go a long way to making everyday dinner staples more palatable and exciting to kids. A quick and easy way to get my kids to eat their greens is adding clementine sections to a simple salad. Whisk a tablespoon or two of olive or Canola oil and a half-teaspoon of salt into the juice squeezed from a fresh orange or lemon for dressing, and drizzle it over the salad.

For toddler fun…make Orange-Scented Play Dough.

I never figured myself for a homemade-play-dough sort of mom until I tried making it, and realized it’s so easy and such a nicer texture than the store-bought stuff. You can also add scents, through spices and oils, which makes it fun for kids to pretend they are rolling out “cookies” with their freshly made play dough. I’ve made this dough with orange extract, which you can buy at the supermarket or here (it never spoils and is great for use in cakes and breads). You could also use orange oil, here, which can also be added to a handful of drug store Epsom salts for a spa-like bath (which you might welcome after a day of holiday crafting).
What you need:
1 cup water
1 cup flour
1/4 cup salt
2 Tablespoons cream of tartar
Red and yellow (or orange) food color
How to make:
Stir water, flour, salt and cream of tartar in saucepan over medium heat with spatula or large spoon. Keep stirring, pulling away from sides of pan. Add food color until you reach desired color, continually stirring, until mixture is Play doh consistency. Let cool and form into a ball. Store in airtight container for a week or two.

For a special treat…make Lemons with Candy Cane Straws.

My pals who grew up going to Pennsylvania’s Devon Horse Show with me can back me on this: One of the most exciting and least revolting fair foods you can give a child is a lemon pierced with an old-fashioned candy stick. When you suck hard enough, the lemon juice starts to flow through tiny holes in the candy stick, and the result is like the best lemonade you’ve ever had. Try these out with minty or fruit-flavored candy canes at your next playdate or holiday gathering…kids go crazy for them.
What you need:
Lemons
Candy canes or sticks (any flavor, and slightly thicker are best)
A paring knife
A corkscrew or pastry tip
How to make:
Break candy sticks into 3-4 inch pieces. Poke a hole into the side of a lemon with your knife (make sure you, not your kids, do this), and then expand the hole a bit with a corkscrew or pastry tip. Put candy stick in. Kids may have to suck for a minute or so before the juice flows through the stick.