Maple chipotle salmon (rub made from maple syrup, chipotle sauce, garlic powder, pepper, and lite salt)
Sauteed sugar snap peas and carrots
Brown Rice and Amaranth (mix 1/4 cup amaranth and 3/4 cup brown rice and cook as usual per rice instructions)
Fresh blackberries and strawberries
A few weeks ago, my cat spotted a dog wandering around the yard and, in typical feline wisdom, bolted up the nearest tree. He skittered up to the first branch which just happened to be about 60 feet off the ground. Ten minutes later, I had my husband at the top rung of a 40 foot extension ladder that was placed in the bucket of a front end loader that was placed at the base of the tree and raised as high as it could go. The next minute went as follows – the husband reached for the cat, the cat scratched and tried to get away, the ladder wobbled, the wife screamed, the husband lunged for the cat, the wife lunged for the ladder, the cat was captured and, everything turned out okay.
What does this have to do with nutrition? Well, after telling the story to a friend a few days later, the friend asked me if I had ever seen a cat skeleton in a tree. Seeing my puzzled expression, the friend said that the cat would have come down on its own when it was hungry enough. This is the link to nutrition – children will eat the food provided when they are hungry enough. Being hungry will decrease their resistance to eating foods that might normally be declined, such as vegetables. If a backup or alternative food is offered when the child refuses the original meal/snack, the child has no need or motivation to try something different. This concept goes back to the golden rule of childhood nutrition. Parents are responsible for what and when food is provided. It is their job to ensure that healthy foods are given on a consistent schedule, even if the food offered is something that the child may not eat. Children are responsible for how much, if any, food is eaten. If they decide not to eat any of the offered food, chances are, they weren’t hungry enough. If meals and snacks are being offered on a predictable schedule, the parents do not need to feel as though they are starving their child. For more on this concept, consider reading Ellyn Satter’s book, How to Get Your Child to Eat…But Not Too Much. It is important to note that while this practice is recommended the majority of time, there are children whose picky eating is due to sensory issues or medical conditions. A dietitian can help identify these situations and offer alternative strateiges to improve eating.
*Unhealthy foods can have a place in the diet provided that they are offered on the rare occasion. Having them in the diet teaches that all foods are okay. Try not to limit unhealthy foods to special occasions or refer to them as treats which will paint them as things of value and healthy foods as things of little value.
This meal cooks up fairly quickly and with little effort – 30 minutes from start to finish. The kids still squawk at “chunky tomato sauce” but it usually only lasts until the first bite.
Tonight’s menu:
Pasta with roasted tomatoes and capers (toss cherry tomatoes with fresh oregano, capers, salt, and pepper and then roast at 450 degrees until tomatoes start to explode. Cook pasta while tomatoes are roasting and then toss together to serve)
Green salad of mixed greens, cucumber, red bell pepper, carrots, and cashews
Fresh mango
When you eat, food travels through the mouth, down the esophagus and into the stomach. As this happens, the stomach slowly fills with food, similar to the way a balloon expands when air is blown into it. When the stomach is filled to a certain quantity, typically equivalent to the amount of food that would fit into your foods if they are cupped together, it sends a message to the brain. Brrring Brrring – “Hello, Brain? This is the stomach. We are all filled up down here so you can stop eating. Talk to you in a few hours. Bye.”
Unfortunately, many people eat too fast to let this communication occur and successfully regulate food intake. By the time the brain has received and processed the message that it is time to stop, many more bites of food have been eaten. This results in a stomach that is overfilled. If this happens frequently, the stomach will be stretched and create a larger balloon to fill.
To tune in to your body’s cues, sloooooow down when eating. Set your fork down between bites. Chew each bite at least ten times. Wait fifteen minutes before getting a second helping. Stop eating when you feel as though you will be full in a few more bites. These techniques can help allow time for that crucial communication to take place between the stomach and the brain.
Spicy shrimp with cilantro (raw shrimp tossed in cumin, cayenne pepper, cinnamon, smoked paprika, and curry powder and then sauteed in olive oil)
Green salad of greens, cucumber, carrots, fresh dill
Whole wheat bread
Fresh Strawberries and Blackberries
Grilled salmon
Grilled asparagus
Boiled red potatoes, topped with fresh dill
Sliced peaches
Grabbed a pizza for dinner tonight. To make this unhealthy food a healthy dinner, I always serve a big side of vegetables and top the pizza with plenty of vegetables. The kids thought I was kidding the first time I brought them home a broccoli pizza but now they don’t expect anything else.
2 pizza pies to choose from: Cheese pizza with broccoli OR the “Mountain Goat” pizza (trio of mushrooms, spinach, tomato, and goat cheese)
Green salad with balsamic dressing (salad greens, cucumber, red bell pepper, carrots, chives, dried cherries)
Sliced pears
For many, the word “chia” brings to mind those novelty planters from the 80’s called Chia Pets. Actually though, chia seeds have been a part of the Central American diet since ancient times. The edible seed is suddenly a hot topic these days because of its omega- fatty acid content. Similar to flax seeds, chia seeds are a good source of omega-3 fatty acids; however, a few key differences between the two seeds have rapidly elevated chia seeds to numero uno omega-3 superfood, a place long held by flax seeds. The differences are:
So, yes, the chia seeds may be superior to flax seeds but are they the best source of omega-3 fatty acids? The answer to that question is no. Not all omega-3 fatty acids are created . The type in plant foods, such as chia seeds, does not appear to be as beneficial as the type from animal sources, such as salmon. Bottom line – chia seeds are not a superfood (are there really any superfoods?) They are still a healthy addition to the diet so go ahead and give them a whirl. I dare you not to sing the song while eating them.
Chia seeds have a mild, nutlike flavor. They can be sprinkled on cereal, yogurt, smoothies, or salads. They can be ground and mixed with flour while making baked goods. When mixed in water, they will form a gel. This gel can be also be added to a variety of recipes. Or, make a popular Central American drink, called “chia fresca,” which is a mix of chia seeds, water, lemon or lime juice, and sugar.
This quick bite is dedicated to those who celebrate Easter, a holiday that is rapidly approaching. Like so many holidays before it (Halloween, Christmas, Valentine’s Day, etc), Easter has become another holiday accosted by the candy industry. Keeping in mind that moderation is one of the keys to good nutrition, here are a few ideas to displace some of the candy in Easter baskets.
Egg fillers:
Basket fillers:
My kids are not fans of fish. That still doesn’t keep me from serving them twice a week for dinner. Fish are a great lean protein and source of the fats that make your heart happy, omega-3 fatty acids. To help bring my kids from the land of “I don’t like fish” to the land of “I like fish”, tonight, I made fish sticks for dinner. The breading, size, and ability to pick them up with their fingers for dipping, make these kid-friendly. This homemade version is also much healthier than the frozen fish sticks found in the grocery store. And, the sticks were pretty quick to prepare and easy enough that my 8 year old was able to do it all by herself.
Tonight’s dinner:
Tossed salad – spinach, carrots, red bell pepper, and fresh dill
Sliced plums
Girl Scout cookie