vegetables Archives - Happy Healthy Kids

Why We Should Cook with Our Kids

January 16, 2017 by Kelley 2 Comments

This is a guest post by Cassie Phillips, a freelance writer from Ohio. For more on Cassie, see below.

There’s no better time to get your children involved in cooking than winter—we’re all forced to be inside more, and there’s something cozy about being in the kitchen together. So why not just break out the board games and order a pizza? Solid research—as well as nutrition gurus like Michael Pollan—have convinced us that kids who are exposed to cooking eat more healthfully and try new things. And the benefits aren’t only health-related either; teaching your children cooking basics can boost their confidence, inspire conversation, strengthen math skills, and foster independent thinking.

Ready to shake images of accidents and messes, and get your kids in the kitchen? Follow these steps to get started.

Start Small

It’s important to begin one step at a time and first determine what sorts of cooking tasks your children can safely and confidently complete. Giving them too many tough tasks too quickly can set the stage for disaster. To keep you and them organized, establish firm roles at the start of meal prep, and give them just a job or two to focus on.

Preschoolers have limited dexterity, so should be given tasks that involve less fine motor work. Think:
-finding and fetching ingredients from the fridge and pantry,
-tearing leafy greens or fresh herbs
-stirring and mixing ingredients together
-mashing potatoes, yams, or turnips
-garnishing dishes with spices (or baked goods with sprinkles). Just be sure to measure out ingredients for them in advance if you want them to decorate or garnish anything!

Kindergarteners and young elementary-schoolers love to get their hands into things. Put them to work by:
-Washing and cleaning dishes; fill up a sink with soapy water and let them have at it
-Scooping, kneading or forming dough
-Preparing pans or bakeware by oiling, greasing or lining
-Spreading jams, peanut butter, or frosting
-Squeezing or juicing citrus and pouring ingredients into mixing bowls.

Older children can be given the tougher tasks as they get better and more comfortable in the kitchen. Teach them to:
-Chop and slice carefully. It might sound counterintuitive to hand children knives, but they can be taught to respect and be proficient with them by the age 7 or 8.
-Measure ingredients. Older kids can begin learning and remembering recipes.
-Use food processors and electric mixers. Close supervision is essential, but once they get the hang of these appliances, it will really make them feel like a chef.

Find Kid-Friendly Recipes

A lot of the food that will catch a child’s eye might not be practical to make. Obviously, it may not be a good idea to start out by baking something complicated like a triple-layer cake or macarons, as pretty as they are. You want them to be excited to eat what they cook, though, so picking a stew, if your child is meat- and veg-averse, may not be a good idea either. Children need time to pick up the basics, so you should start by researching some kid-friendly recipes, and your kids will love. One nice recipe to start with is a healthy, simple afterschool snack like these easy apple rings.

YouTube has a great lineup of different cooking channels with age-appropriate recipes. Some of my family’s personal favorites include Cook with Amber and Nerdy Nummies. Cook with Amber is hosted by a kid—which children love—and has a great mix of both healthy recipes and desserts. Nerdy Nummies is unique because it focuses on fun food that references our favorite fantasy worlds.

Get Cooking!

As there are so many benefits to cooking with your kids, there’s really no reason not to get started right away. It may even help improve your health if you’ve traditionally avoided spending much time in the kitchen.

What kinds of dishes are you looking forward to cooking with your children? Tell us your thoughts in the comments.

About the Author: Cassie is a health and technology blogger for eHealth Informer as well as Secure Thoughts and Culture Coverage. When not writing about her experiences and passions, she enjoys preparing healthy, delicious meals with her family.

Top Kids’ Health Headlines of 2016

December 30, 2016 by Kelley Leave a Comment

I think we can all agree that 2016 was a news roller coaster —at turns nauseating, exciting, and just plain sobering. And the output of fascinating headlines included an unusual amount of news relevant to parents and kids. Here are five family-centric health topics that caught my attention last year, and are good to catch up on if you haven’t already. What am I missing? Be sure to comment here or on Facebook to let me know. Happy New Year to you and yours…and thanks so very much for reading.

Screen Time for Tots O.K.—As Long as Parents Get Involved. For the past decade, parents have struggled to heed American Academy of Pediatrics (AAP) recommendations banning any and all screen-time for kids under 2. But now, conceding the ubiquitousness of digital media in all our lives, the AAP have updated their guidelines to not include an age floor for screen use—but instead encourages parents to be more proactive in how, what, and for how long kids of all ages watch. They recommend printing out and sticking to a Family Media Use plan like this one that encourages careful vetting of games and shows, time for outdoor play and exercise, and putting phones and tablets “to bed” when kids do.

HPV Vaccination Works—But Not Enough Kids Are Getting It. The prevalence of the cancer-causing human papilloma virus (HPV) in teen girls has dropped impressively—by 64%—since the HPV vaccine was introduced a decade ago. And yet, just 42 percent of girls and 22 percent of boys between the ages of 13 and 17 are getting the recommended 3-dose vaccine series. A just-released study in Pediatrics suggests that pediatricians take a more formal approach to getting families on board—presenting it clearly as one of the recommended vaccines for kids rather than launching an open-ended conversation about it over the course of a well visit.

Dads are Crucial to Kids’ Healthy Development. Shifting family dynamics have gotten more fathers involved in childcare, but old stereotypes and gender norms still perpetuate the notion that moms are the emotional center of kids’ lives. New research and guidelines may change that perception: In a rigorous review of recent research on fatherhood, the AAP released a clinical report showing that dads’ involvement is a stronger predictor of kids’ health and success than many might assume. Among their findings: Healthy “horseplay” often initiated by dads may challenge children to be more confident in taking risks; the amount of father communicates with a child at age 3 may be one of the chief predictors of kids’ later verbal ability; and teens with involved dads are less likely to engage in risky behavior or suffer from depression. Michael Yogman, M.D., chair of the AAP Committee on Psychosocial Aspects of Child and Family Health and co-author of the report, goes so far as to suggest that pediatricians start giving dads, specifically, a prescription at infant well visits: “Play with your baby every day.”

Zika Hits Home—and the Impact Goes Beyond Microcephaly. A little more than a year after we started reading about the devastating effects of the mosquito-borne virus in South America, cases of Zika started popping up in Florida in July 2016. The spread, at least domestically, seems to have been contained by now, but public health officials warn that warm weather in 2017 could bring about more cases—and more dangers. A new study in the New England Journal of Medicine, suggests that damage during fetal development from the mosquito-borne virus can occur throughout pregnancy, and that other birth defects are even more common than microcephaly, when babies are born with very small heads. Given Zika and the increase in tick-borne illness diagnoses in kids, it’s more important than ever that parents get as serious about applying an effective insect repellent to kids—and themselves, especially if pregnant—as they’ve become about slathering on sunscreen. We’ve listed the most effective safe bug sprays, here.

U.S. Kids are Heating Healthier, But… Finally, some good news on the kid diet front: Brown University research on children’s eating patterns between 1999 and 2012 reveals that kids are eating more whole grains, whole fruits, dairy, and protein from seafood and plants. They’re also laying off sugary foods and drinks more than ever before. But: they continue to eat too much salt and not enough vegetables—even fewer veggies than previous, less health-conscious generations consumed, say Brown epidemiologists. Here are some HHK ideas for some simple, kid-friendly veggie side dishes, and 25 superfoods—including seven vitamin-packed vegetables—worth trying on your children.

Healthy Summer Thirst Quenchers

June 29, 2016 by Kelley Leave a Comment

When most of us were kids, Coke was as common in the ‘fridge as milk, and thirsty Little Leaguers were as likely to be given Hi-C as water. But times have changed, and so has awareness when it comes to what our kids drink. Even wholesome-sounding juice has gotten a bad rap, and for good reason; a 16-ounce Ocean Spray Cran-Apple drink has 320 calories and 62 grams of sugar—more than three Twinkies.

“Think of juice like sugar water,” my friend, an obesity researcher at Harvard, recently told me while we watched second-grade soccer players suck down OJ and Munchkins after a recent game. Like the American Academy of Pediatrics, he advised that we should be offering children two beverages: milk and water.

Sound advice; but not much fun. Especially on a hot summer afternoon or evening.

I’m not ready to deprive my kids of soda and juice completely. Some of my warmest childhood memories involve Shirley Temples. I think lemonade is a rite—and right—of summer. But for those hot, not-so-special occasions, I wanted some refreshing options that don’t involve a snack-cake’s worth of sugar. So I fooled around with the blender and talked to my nutritionist and foodie friends. Then, I asked the kids to belly up to the kitchen island for some taste testing. Here’s what they say are worthy of second rounds.

Watermelon Slushie

This is a great way to use up the watermelon in your ‘fridge that’s become a little mushier than ideal. If grown-ups are involved, add a vodka or gin to the adults’ pitcher. Delicious.

3 cups watermelon chunks
2 tablespoons lime juice
1 tablespoon sugar
1 cup cubed or crushed ice
1/2 cup water

If ice is in big chunks, add that to blender first to chop it up a bit. Then add other ingredients and blend until smooth but not too frothy. Serve immediately; give a quick stir if watermelon pulp floats to top.

Makes 4 cups

Lighter Lemonade

I have yet to meet a kid who doesn’t love lemonade, and to deny children this summer staple seems cruel and unusual. But to counteract the sour base fruit, lemonade typically includes loads of sugar—27 grams, or 2.25 tablespoons, per cup. Thankfully, the kitchen scientists at Cook’s Illustrated have come up with a simple trick to cut half the sugar out of lemonade without losing sweetness: adding the zest to the lemonade while making it (and straining before serving). It works!

5 lemons
4 tablespoons sugar
2.5 cups room temperature or warm water
a pinch of salt

Put the juice of five lemons and most of the zest from all of them into a pitcher. (If you don’t already have them, a Microplane zester and an enameled citrus press make these jobs easy, and will serve heroically in countless other recipes.) Let the zest and juice sit for five minutes. In the meantime, mix water, sugar, and pinch of salt in a pitcher. Then, strain the lemon juice into the sugar water so the zest is removed. Chill in fridge for at least a half-hour and serve cold or over ice.

Makes 4 cups

Ginger Iced Tea

While kids aren’t commonly fans of hot tea, many like cold tea, and it can be a real treat for a summer dinner, luncheon or picnic. I love this flavorful homemade version, adapted from healthy chef Ellie Krieger. The ginger doesn’t overwhelm, just adds a nice zip (and some stomach-soothing benefits).

1/3 cup honey
1/3 cup roughly chopped ginger
2 cups water (plus 6 cups later)
5 black tea bags (I use decaffeinated Lipton, but choose your favorite—Raspberry or Orange flavored black would be good)
Juice from half a lemon

Bring 2 cups water, honey, and ginger chunks in saucepan over stove. Once it starts to boil, lower heat and simmer for five minutes. Turn off heat and add tea bags, letting steep for a half-hour. Meanwhile, fill pitcher with 6 cups cold water and juice from half of a lemon. After tea has steeped, strain out solids and add warm tea into cold water and lemon juice mixture. Chill for at least half-hour in fridge and serve cold or over ice.

Makes 8 cups (a large pitcher’s worth)

Berry Bubbler

This is a simple idea that elevates plain old seltzer into something a little more special. While I’ve posted about making homemade fruity ice cubes before, you can also skip the dicing and the trays and just freeze whole, small, firm fruit, like berries or grapes, to create instant, easy ice cubes that are really fun to eat at the end of your drink. Challenge the soda-lovers in your family to replace diet or flavored soda with seltzer or plain club soda for a week. We find that once you wean off of it, regular soda tastes cloyingly sweet.

1 liter favorite flavored seltzer (we like raspberry-lime, cranberry-lime, or Polar seltzer’s new Watermelon Margarita flavor)
1 cup raspberries (or blueberries or blackberries)

Spread a cup of berries on a small tray, plate, or piece of waxed paper in the freezer for at least an hour. Pour seltzer into a pretty pitcher and float a few frozen berries on top. Serve immediately.

Makes 4 cups

Green Monster Water

HHK’s resident nutrition advisor, the fabulous dietitian and cookbook author Dana White, loves serving fruit-infused waters to her kids in the summertime. “My girls like experimenting with different colors and flavors so we make a bit of a game out of it— making small batches to see what we like best,” she says. Because we are Red Sox fans around here, and it just so happens that a handful of Fenway-hued fruits and veggies—green apples, cucumbers, and green grapes—happen to hold up extra-nicely in a pitcher of water over time, we’ve landed upon this as our favorite flavor combo this year.

1/2 cup while green grapes (frozen in freezer for an hour beforehand makes them extra cold and crunchy)
1/2 cup cucumber slices (about 1/4 inch thickness)
1/2 cup green apple slices (about 1/4 inch thickness)
8 cups water

Combine cold or frozen fruit and water in pitcher, and chill in fridge for at least one hour. Serve infused water alone or with a couple of the fruits and veggies floating on top.

Makes about 8 cups (a large pitcher’s worth)

Ultimate Summer Salad

July 31, 2015 by Kelley Leave a Comment

It’s late July, which means in the Northeast, at least, summer produce is peaking—to the point, in some cases, of total garden domination. We gardeners—and anyone who regularly hits a farmer’s market or

Our overflowing late-summer garden.

even just a well-stocked supermarket—are faced with bumper crops of just-ripe (or low-priced) corn, zucchini, cucumbers, tomatoes, peaches, and more. Too often, we pick or purchase perfect produce with high hopes, only to be digging a spongy specimen out of the crisper too weeks later.

The boys at our favorite local market, Volante Farms.

Rather than try to selectively use all this great produce one at a time, I’ve lately been making a big salad that showcases several at once. This approach is nicely family-friendly, kids can pick around the one or two things they don’t like, and seem to be more inclined to try something new when it’s cozied up to a fruit or veggie they’re used to. You can also mix and match to highlight whatever is growing or on sale. The one constant: watermelon, which all kids seem to love and has a mild taste that pairs well pretty much any summer veggie.

By not dousing it with heavy dressing—just a squeeze of citrus and a splash of good olive oil—this salad lasts for at least a few days in the ‘fridge. It’s great on its own or mixed with some protein—quinoa, edamame, cheese, pine nuts for lunch, or shredded rotisserie chicken, salmon, or shrimp for dinner.

Ultimate Summer Salad

Ingredients

1-2 cups diced watermelon
1 cup tomato chunks (about five halved cherry or 1-2 seeded and chunked standard tomatoes)
1 cup fresh corn kernels (shuck and boil 1-2 ears for 4 minutes; cool and slice kernels off)
1 cup cucumber pieces (about 1 large cucumber; make half moon shapes or use these great flower shaped cutters
1 cup yellow or green zucchini chunks
1 cup diced fresh peach (about 2 small peaches)
1/4 cup basil or mint, minced
2 tablespoons extra virgin olive oil
1/4 teaspoon salt (to taste)
1/8 teaspoon pepper (optional, to taste)
One small lemon or lime, or 1/8 cup rice wine vinegar

Instructions

Place veggies in large bowl. Drizzle with oil and sprinkle with herbs and salt (and pepper if desired). Place fruit chunks on top, and squeeze lemon or vinegar to taste. Mix well and serve at room temperature. Refrigerate leftovers.

KIDS LUNCH: Serve with ham roll ups, cheese sticks, or mini sandwiches on the side

GROWN-UP LUNCH: Mix in any or all: 1 cup cooked quinoa, 1/4 cup pine nuts, 1/4 cup shelled, edamame, 1/4 cup feta, 1/4 cup diced mozzarella

FOR DINNER: Mix in or add to the side: shredded rotisserie chicken, poached salmon, grilled shrimp

https://www.happyhealthykids.com/ultimate-summer-salad/

Have a Healthier Bake Sale

May 22, 2015 by Kelley Leave a Comment

Following the lead of many schools around the country, our local high school is right now considering a ban on bake sales, citing recent federal guidelines that limit high-fat, high-calorie foods served during school hours.

I’m not alone in my view that banning bake sales is ineffectual, and perhaps even counter-productive, in the fight against childhood obesity. Forget the fact that bake sales are a major source of revenue for many school groups. Bake sales encourage people to make food at home, which is at least half the battle toward getting people to eat better. Home-baked goods tend to be far less processed, and contain fewer unhealthy fats, than the packaged goods that many kids would otherwise pick up at the corner mart or vending machine after school.

But that doesn’t mean that we can’t do better when it comes to bake sales. I recently read a thought-provoking blog post about school sweet bans by Claire McCarthy, M.D., a Boston Children’s Hospital pediatrician. As a mom who’d regularly sent cupcakes into school for her kids’ birthdays, she initially thought their school was crazy to disallow celebratory sweets. But then she considered the fact that “there’s something to be said for setting standards—and an example.” Kids get “35 to 40 percent of their daily calories at school,” she says, citing American Academy of Pediatrics’ research. “It’s not only important that the food they get in school be as healthy as possible, it’s important to use the opportunity (any opportunity, these days) to teach children and families about eating healthy.”

And then I recalled that the last treat I’d made for the kids’ school was Pokemon cupcakes—made from a box mix, since all the time I had the evening before was devoted to painstakingly decorating the cupcake tops into “poke-balls” (if you have a boy between the ages of 6 and 9, you might know what that means). Suffice it to say, the frosting contained enough red dye #40 to merit a case study into the effects of food coloring on kids’ behavior. The truth is, while I’m a passionate home baker, and make wholesome quick breads and muffins weekly, when I’m presenting treats for a birthday or bake sale, I’m a shameless crowd-pleaser. The more fat, sugar, sprinkles, and colors, the more likely kids are to gobble them up.

It got me thinking that instead of banning bake sales, schools should consider using them as an opportunity to get kids excited about slightly better-for-you sweets. I’m not talking about carrot sticks; think carrot muffins, maybe, with heart-healthier canola or coconut oil replacing butter. The goal is for slightly less sugar and fat, and maybe a few more nutrients, than your average Betty Crocker whip-up. Many of us have some healthier baked good recipes up our sleeve, and a growing number of cookbooks and websites are devoted to making treats more wholesome. Kids might balk at first, to see a table devoid of gummy-worm-topped cupcakes and jumbo frosted brownies, but I’m sure between a healthier bake sale and no bake sale at all, they’ll choose the former.

Here are a few recipes that have been kid-tested and approved among my kids’ neighborhood pals (this was an extra-fun week of blog research), and a link to more, below. *Note that two recipes contain tree nuts, and substitutions should be made in schools with tree-nut-allergic children.*

Brown Rice Krispy Treats

Would you believe that Rice Krispy treats that contain whole grains and zero dairy butter can actually taste delicious? I was a skeptic; no longer. (I tried substituting different natural syrups for the marshmallows, but the effect just isn’t the same; and kids can tell.) Cut into squares to fit into decorative cupcake liners to serve. Makes about 20 2-3-inch squares.

2 cup marshmallows
1/4 cup almond butter
3 tablespoons canola, sunflower, or coconut oil (I prefer coconut oil here)
1/2 teaspoon vanilla extract
1/4 teaspoon salt
5 cups brown rice cereal

Heat marshmallows over low-medium eat, stirring with wooden spoon or silicone spatula until melted smooth. Add oil and almond butter to warm mixture, until smooth and creamy, and turn off heat. Add vanilla and salt, and then fold in cereal. Using hands coated with a little oil, press mixture into square or small rectangular baking dish. Let cool and set before slicing.

Fresh Strawberry Cupcakes

It’s the perfect time of year for these delectable treats, which taste a lot like strawberry ice cream. The pale pink color in the frosting comes from strawberry puree. Thanks to Jen and Emily from Layers of Happiness for the recipe. It contains more sugar, butter, and white flour than might considered “heart healthy,” but we love the addition of the fresh fruit and extra egg whites to the recipe. Makes 12.

(Cupcakes)
1 1/2 cups whole fresh strawberries
1 1/2 cups flour, sifted
1 teaspoon baking powder
1/4 teaspoon salt
1/4 cup milk
1 teaspoon vanilla extract
1/2 cup (1 stick) unsalted butter
1 cup granulated sugar
1 large egg
2 large egg whites

(Frosting)
1 cup (2 sticks) unsalted butter, firm and slightly cold
pinch of salt
4 cups powdered sugar, sifted
1/2 teaspoon vanilla extract

Preheat oven to 350 and put cupcake liners in a 12-cup muffin pan. Sift dry ingredients and set aside. Remove green tops from strawberries and pulse them in food processor or blender until pureed smooth. In a small bowl, combine milk, vanilla, and 2/3 cup of the strawberry puree. In third, large bowl, cream butter and sugar with a mixer until fluffy, and then add eggs and whites. Slowly add dry ingredients, alternating with milk-strawberry mixture, until combined. Scoop batter into muffin cups and bake for 23-24 minutes. While baking, make frosting: Cream butter, salt and sugar until fluffy. Add vanilla and 1/4 cup of strawberry puree. Don’t over mix or frosting will be too fluffy; aim for an ice-cream-like consistency. When cupcakes are cooled, spread with room temperature icing. Top with strawberry slice if desired.

Pumpkin Muffins

Even kids who hate squash—dare I say, most?—tend to love pumpkin muffins. A muffin junkie, I’ve experimented with several recipes, and really like this one, which I adapted from a Food Network recipe created by Dana White, R.D., Happy Healthy Kids’ nutrition advisor and author of First Bites: Superfoods for Babies and Toddlers. Makes 18 regular sized or 36 mini muffins.

1 cup white flour
1 cup whole wheat flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1 teaspoon salt
1 cup light brown sugar
1 egg, beaten
1/2 cup canola, sunflower, or coconut oil
1 cup milk
1 teaspoon vanilla extract
1 can of pumpkin puree
optional: Pumpkin seeds for sprinkling on top

Preheat oven to 375. Put cupcake liners in muffin pan. In large bowl,mix brown sugar, egg, oil, milk, vanilla, and pumpkin. In separate bowl, combine dry ingredients and sift with fork. Slowly mix dry ingredients into wet ones, taking care not to over mix. Fill muffin cups with batter and sprinkle with pumpkin seeds if desired. Bake for 25 minutes (for regular sized muffins) or 12-14 minutes (for mini muffins).

Zucchini Chocolate-Chip Bread

No one says no to this bread, and it’s as good for breakfast as it is for after school. Chocolate chips are optional but pair so nicely with the herby zucchini, I think they’re a must. Serve individual slices in decorative, labeled bags or pretty paper plates.

3/4 cup canola, sunflower, or coconut oil
1/2 cup honey
1/2 cup brown sugar
3 eggs, beaten
1/2 teaspoon vanilla extract
1 1/2 cups white flour
1 1/2 cups whole wheat flour
1 tablespoon cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
2 cups grated zucchini
1/2 cup chocolate chips

Preheat oven to 350 and butter and flour a 9 x 5 inch loaf pan or 2-3 mini loaf pans. In large bowl, mix together the oil, sugar, honey, vanilla, and lastly, the beaten eggs. In separate bowl, mix together dry ingredients with a fork. Stir dry ingredients into wet ingredients until combined and smooth; don’t over mix. Fold in zucchini, and then chocolate chips. Bake 50-60 minutes until bread is slightly golden on edges and toothpick comes out dry (a few moist crumbs are okay).

Dark Chocolate and Hazelnut “Nutella” Bark

Dana White introduced me to this antioxidant-packed recipe, which she created for the Food Network. Keep it in the freezer in between nibbles, and package in cellophane or ziplock baggies (with tops cut off and tied with ribbon).

1/2 cup chopped hazelnuts
16 ounces dark chocolate
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1 cup brown rice cereal

Line a large baking sheet with parchment paper or Silpat and set aside. In a double boiler or microwave, slowly melt chocolate. Stir gently with a wooden spoon or silicone spatula until smooth, and fold in cereal. Spread in a rectangular shape to 1/4 inch depth on baking sheet (doesn’t have to be perfect). Sprinkle nuts over evenly and press gently into surface. Let cool at room temperature for 1-2 hours or in the ‘fridge for 30-45 minutes. Break into pieces.

Fruit Flower Skewers

As the folks at Edible Arrangements found out long ago, fruit seems to just taste better when it’s cut into pretty shapes and put on a stick. Purchase short skewers at your hardware store, supermarket or here, and spring for these adorable flower shapes cookie cutters, which you can repurpose for cookies, Play-Doh, and other projects for years to come. Chill until just before selling; you can arrange in a flower pot, spearing the ends into a piece of styrofoam or floral foam tucked in the bottom, just like the pros do, or on a chilled plate.

1 watermelon
1 cantaloupe or honeydew melon
1 bunch grapes, halved
1 pint strawberries

Slice melons width-wise, scraping away seeds at center. Use flower shapes to cut various size blooms. Layer on stick, with halved grapes between to look like flower centers. Top with hulled strawberries.

For more ideas, check out the Martha Stewart article, Better (For You) Bake Sale, and this Cooking Light Bake Sale post.

It’s important to get other parents on board with a plan for healthier bake sales at the beginning of the school year. (Buckle up for some blowback!) Present the idea to the school principal and at a parent association meeting, and offer to “test drive” a sale before making it a regular feature of the school year. Here are other tips, some mine, and some from a helpful PTO article on the subject.

How to Hold a Healthier Bake Sale
Tips adapted from ptotoday.com
Look at traditional recipes and figure out ways to make them more health-conscious. In most recipes, the fat or sugar can be reduced by one-fourth to one-third without changing the texture. If you reduce both the fat and the sugar too dramatically, however, you will alter the texture. Always test drive recipes once or twice before serving them at a sale.
To further reduce the fat content, substitute applesauce or yogurt for up to half the oil or fat in the recipe.
Add seasonal fruit or veggies whenever possible. Berries, carrots, bananas, pumpkin, and zucchini add mild flavor that kids tend to like.
Make recipes healthier by boosting the fiber content. Adding oatmeal or nuts will help. In many recipes, particularly bread and muffins, you can substitute whole wheat flour for up to half the all-purpose flour and end up with the same yummy baked treats.
Ask parents to try to steer clear of store-bought treats and baked goods made from a mix.
Offer some treats for adults and children who are allergic. A gluten-free brownie, for example, can be made with black beans instead of flour. The Celiac Sprue Association has a list of gluten-free dessert recipes; you can also find recipes for many other specialized diets online, including ideas for diabetes-friendly or lactose-free sweets.
Offer the great health beverage of choice: water.
Make it easy for parents to find healthy recipes to prepare before the sale, and learn to make them at home after. Assign a baking-savvy parent to gather and print or email out a simple "cookbook."

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

Gardening with Kids: Start Now!

March 24, 2015 by Kelley 1 Comment

Let’s face it: We all like and value spending time with our children, but you can play only so many games of hide-and-seek before wanting to crawl under the bed and never get found. A few years ago, I discovered an activity with children that combines the best of all worlds: fun, education, kid-friendly messiness, and adult-friendly productivity. It’s gardening—and not the plant-some-pansies-in a-sunhat sort. Last year, the boys and I grew enough romaine, baby carrots, and cucumbers to keep these items off the grocery bill for the better part of spring and summer.

Science makes a case for gardening with kids, too. Studies have shown that gardening can boost kids’ self esteem, a sense of ownership and pride, relationships with family members, a taste for fruits and veggies, and even academic performance.

My first year of gardening, I made a lot of mistakes, and almost gave up. Like baking, gardening is a science, and small missteps, not to mention weird weather and days when life gets in the way of watering, can mean curtains for a crop. I overwatered and drowned seedlings; I forgot to regularly pick my basil and it bolted and got tough; I crowded my carrots and they grew skimpy and stringy; and nothing became of the raspberries at all. There’s still a patch in the upper left hand corner of our tiny garden where, mysteriously, nothing but weeds will grow. But I keep at it, because it’s something the kids and I genuinely enjoy doing together three seasons out of the year. Here, on the right, is what our little patch looked like at the end of last summer.

Chioggia, golden, and bulls blood beets, grown by Marion Mass and her kids to sell to Puck Restaurant in Doylestown, PA.

Last week, I had the pleasure of talking to Marion Mass, M.D., a pediatrician at Jellinek Pediatrics in Doylestown, PA and a contributor to Two Peds in a Pod. Dr. Mass is a green thumb and then some: she and her three children have been growing—and growing, and growing—a garden for more than five years now. At first, they planted just four or five veggies in a small patch; now, they have more than 1,500 square feet of plants, including heirloom potatoes, tomatoes, and beets, among other exotic vegetables, to sell to individuals and one local restaurant.

Marion Mass’s daughter and friends, planting potatoes

With Dr. Mass’s help, I’ve made a checklist of all things you should be doing now to get a successful garden going this spring. We know this checklist, below, might sound daunting, but trust me, it’s doable, and worth it. And above all, says Dr. Mass, don’t give up. “Too many people start a garden, fail with one vegetable, and decide they can’t do it,” she says. “But you have to think of each planting as an experiment.” And what better message to send to your child then to try something new, have something fail, learn from it, and try again?

Gardening with Kids: Late March-Early April Must-Dos

	Select a spot for your garden. For your first year, 16-24 square feet (4x4, 2x8, 3x7, etc.) is plenty big enough. It should be in a place that gets about six hours of sun per day, has good drainage, and is close enough to a water source that a long hose can reach it.
	Decide what you want to grow and eat, and when. The Farmer's Almanac has a great site that allows you to plug in your zip code and see what you can successfully grow at different times of the year. They even have kid-friendly vegetable graphics on the chart that will help kids follow along. Don't be overly ambitious: Start with 1-3 veggies and maybe some herbs in the early spring and again in late spring. For an easy-to-grow first year, Dr. Mass recommends planning for lettuce and radishes in the early spring and tomatoes, cucumbers, and beans in the late spring/early summer.
	Purchase seeds. Home Depot and Loews carry a big selection. You can also find relatively affordable organic seeds at Burpee, Peaceful Farm and Garden Supply, Seeds of Change, and even Amazon.
	If you want to get a jump start on growing and get kids excited, start seeds indoors. This is best for plants with a long growing season, like tomatoes. It requires a sunny windowsill, some small starter pots or trays, and a seedling starter mix. Follow seed packet instructions and have kids help you mist with a spray bottle to keep moist (but not soggy) once or twice a day. Don't sweat it if seedlings fail; you can start seeds directly in ground according to planting guide above, or later in the spring, purchase seedlings from your local gardening center.
	Buy supplies, if needed, to prepare your garden plot. I used empty space in a mulch bed on the side of the house, and edged the space with these surprisingly real-looking, easy-to-install polyethylene "rock" strips from Home Depot. If you don't have that, you can dig up grass in your chosen plot (good instructions here), or opt for an easy raised bed, which sits right on top of the grass. Home Depot carries easy-assembly raised bed kits like this 4x4 plot by Greene's Fence. No yard? Put a tiny elevated bed on a sunny deck or patio space and plan for 1-2 vegetables and 1-2 herbs.
	Buy tools. Keep it simple: a trowel for working the soil, a hand rake, and a spade (for everyone in the family) works. Try this ergonomic four-piece kit for you and older children and this kid-friendly set for little ones. Soft, not-too-thick gloves are a must. Add a long hose if yours won't reach your spot, and a Dramm Wand in your kids' fave color to attach to your hose for easy, gentle watering children can manage.

This week, we planted seeds for baby romaine lettuce, nasturtium flowers, and our kids’ very favorite thing to grow and pick, Danvers 126 6-inch “half carrots” (named after the Massachusetts town where the market gardeners who developed them lived), in pots on the windowsill. There’s still snow on the ground, but as soon as it melts, we’ll clean out the garden, work in some fresh compost, and plant lettuce. What are you planning on growing? Send me your pics and tips—I’ll be doing gardening posts every month or so from now through the start of the next school year.

Top photo credit: Shutterstock

Environmental Health Doctor’s Wish List

January 28, 2015 by Kelley Leave a Comment

This post is part of a “Wish List” series in which I ask experts in different kid-related fields—medicine, education, etc.—what they really want parents to know and do better. Interested in hearing from a certain type of expert? Please make a suggestion here.

For this installment of the expert “Wish List” series, we’re honored to share the wisdom of Jerome Paulson, M.D., a professor of pediatrics at George Washington University School of Medicine and Health Sciences and chair of the executive committee of the Council of Environmental Health for the American Academy of Pediatrics. Here, he tells us the five things he wishes every parent knew or did to help all kids—your own and future generations’ —consume healthier air, water, and food.

1. Consuming a variety of fresh, whole foods is more important than eating organic. We know that produce is full of antioxidants and other nutrients that help protect kids from all sorts of problems. But many people will be surprised to learn there’s actually no documented long-term health benefit of eating organic foods. Eat organic if you want to, but don’t limit your child’s intake of fresh fruits and vegetables, calcium-containing foods, and whole grains if buying organic makes these choices too expensive. If you want to be choosy about organic purchases, look at the Environmental Working Group’s Dirty Dozen and the Clean 15, here. They have an app that will allow for quick reference at the grocery store.

2. Take steps to be more energy conscious. Climate change is one of the major health problems facing the globe. Any parent concerned about the future of their children and the planet should make an effort to use public transportation and carpools whenever possible, buy the most fuel efficient vehicle consistent with safety and their budget they can find; conserve energy at home; and encourage their elected officials to change local, state, and national policy so the U.S. can contribute to climate change mitigation where possible and adapt to climate change where it must.

3. Avoid toiletries and cosmetics that include endocrine disrupting chemicals. Certain chemicals common in household products are thought to possibly interfere with many chemical processes in growing bodies and are known to have adverse health effects in animals. Err on the side of caution and avoid buying soaps, lotions, and makeup for your kids that contain triclosan, phthalates, parabens and certain other ingredients (for a full and helpful list, check out the EWG’s Skin Deep page, here).

4. Keep indoor air free of pollutants. Polluted indoor air is a big asthma risk. Don’t allow people to smoke in your home—ever—and work with your local school district to take steps to keep the school’s indoor air clean by avoiding air fresheners and keeping humidity down to inhibit mold growth. Moms Clean Air Force and the American Lung Association have great tips on their websites.

5. Take your shoes off when you enter the house. You’d be amazed by how much bad stuff is tracked in on the soles of shoes—pesticides and harmful chemicals, just to name a couple. Make a designated spot by the door where everyone in the family can stow their boots and sneakers, and get everyone into the habit of removing their shoes when they come into the house.

Photo credit: Odin Thomas via Photo Pin, cc

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

Surviving Thanksgiving with a Picky Eater

November 20, 2014 by Kelley Leave a Comment

As I’ve written before, I try not to place family dinner on too high a pedestal. But there’s something about the Thanksgiving meal with extended family that brings out the anxious mom in me. Suddenly, the work we do throughout the year to nudge our kids toward better manners and “just one bite” is on stage, for grandparents, aunts, and uncles to see. Inevitably, someone turns up his nose up at a lovingly prepared dish, knocks over his milk, or pours it into his stuffing. I know it’s not healthy to worry about these possibilities, or get worked up if they come to pass. But as the parent of at least one picky eater on any given day, I don’t think I’m alone.

“When parents have a child who only eats a select number of foods, the thought of the traditional Thanksgiving meal can be overwhelming,” says Melanie Potock, MA, CCC-SLP, a pediatric feeding therapist and author of Happy Mealtimes with Happy Kids. “There are so many “what if?” that create stress: What of my child won’t eat anything? What if the rest of the family comments on that? What if I have to bring his preferred foods—how will that go over? It’s emotional and we put a lot of pressure on ourselves to make sure the holiday meal meets certain expectations.”

Because some parents are going to sweat the situation no matter what, she’s helped me come up with some ideas for getting through the big meal without too much stress or fuss. (And none of them involve making mashed potatoes for the first time ever a week beforehand to get your children used to the texture—something I have, ahem, heard about, uh, someone actually doing.)

Make one or two simple dishes that you know your picky child is going to eat. Though it may seem counterintuitive, Thanksgiving is not the time to broaden your child’s palate. Your great aunt is likely to be less bothered than you think by your child eating happily eating a side of mac and cheese with his turkey—heck, she might not even notice. But she might take note if he screams and cries about not wanting to take a bite of her special creamed peas. Make (and if you’re traveling, bring) something easy yet filling, like pasta, rolls, or rice, and serve it without fanfare alongside a few selections from the main meal that you think your child might enjoy.

Set reasonable expectations for how long your child must stay at the table. If you have a “wanderer,” keeping your child’s backside on her seat might be your biggest concern. A day or two leading up to a big holiday meal, you can do some pretend play with little ones—set up a table with play food, practice saying grace (if that’s a tradition) and make “conversation.” Put a timer on it and challenge your child to stay seated until the buzzer goes off. When it comes to the big day, remind her of how long you expect her to sit at the table. Adding some conversational games, especially if there’s a kid’s table, might be just the thing to keep everyone engaged. Encourage diners to go around the table and name something they are thankful for, or before the meal, write down simple questions on a piece of paper and have everyone pick one or two out of a hat.

Have your child help with table and food prep. When you make children a part of the prep work, they’ll be more invested in the meal. Choose age-appropriate tasks in advance, and if you’re dining outside your house, talk to the hosts in advance about your ideas. Little kids can make name cards for the table, or fun centerpieces, like these Potato Turkeys, which Potock first devised for the site Tender Foodie: cut off the bottom of a potato so it will stand upright, and poke holes in the top and back with a skewer or toothpick. Give kids a box filled with feathers, stick-on eyes, red felt, scissors and craft glue. Older children can arrange and serve cut-up veggies before the meal, fill water glasses, or help with simple cooking tasks, like topping yams with marshmallows or tearing herbs.

Once the meal is in motion, hand in your dinner police badge for an hour. “Instead of focusing on what your child will eat (or not eat), focus on the most important thing: friends and family,” says Potock. “Thanksgiving is about gathering together with friends and family with grateful hearts – it’s about being together. A year from now, the memories you’ll have won’t be how many bites of green bean casserole your kiddo ate. It will be the memory of everyone together around the table, sharing stories and simply being together.”

Photo credit: Place setting: Trekkyandy via Photo Pin, cc; Potato turkey: Melanie Potock via Tender Foodie