Cooking for Different Shapes and Sizes

It’s fun to find a dad’s eyes and a mom’s smile on a toddler’s face, and when I can figure out the sisters in a group just by their mannerisms, I feel proud, like I just solved a puzzle. The sensitive me always notices a dad carrying a baby and wishes I could reverse time and hold my kids at that young age one more day. The professional me is quick to note when one kid appears thin and athletic and the other looks round and soft. Same gene pool. Same food in the fridge. Same access to exercise and likely similar lifestyles.

I parent this one myself: Rex has been called “string bean” and Maizy “juicy” by well-meaning friends. I cringe at these descriptions but, of course, love the beautiful little packages called bodies that they come in. I just want them to be healthy, fit and free from body-image issues. They’re kids, after all, and I don’t have a crystal ball to tell me if their body types will take after me, their dad, or a grandparent or great-grandparent from generations back. It doesn’t matter what look like on the outside; I’m glad they are just as they are.

Just like there may be something to birth order or gender differences, eating to your body type may be something worth exploring. In Ayurvedic practices it is referred to as eating for your dosha. I notice that Maizy prefers the quinoa and sweet potatoes, and she wants a second helping of dessert. Rex can be less enthusiastic about his meals, but he reliably wants steak, sea bass, and late-night snacks of seaweed and peppers. It feels impossible to parent them the same way when it comes to food (oh, and everything else too, I guess!).

We all worry about our kid who seems like he eats more than he needs getting an imbalance or overabundance of nutrition. We worry that our other kid isn’t eating enough to support his growing body and immune system. Anyone with me on this one? I’ve done the research (and practice what I preach to the best of my ability, of course), and I’ll tell you this is one tough issue to parent. Here’s what I’d have us do:

Be consistent with your Food Culture. Just as there should not be short-order cooking for each kid, each kid should not be put on his or her own “diet.” Your family needs a manifesto, philosophy or, as I like to call it, Food Culture that you follow. This Food Culture is a set of rules that work for your household. Make simple rules. Everyone sits together for dinner. We all taste everything offered. Dessert is offered every night. As you come up with your Food Culture, establish rules that promote healthy behaviors, good food choices and an opportunity for your kids to have some control and independence over their eating. An example of promoting independence is having your kiddos put their own veggies on their plates or choose what starch is served at dinner.

Focus on health and wellness, not body shape or size. I’ll admit it freaks me out that Maizy could eat through the better part of a pint of ice cream while Rex may request more kale chips. I never let ‘em see me sweat. “Kids, here’s your ice cream. Enjoy.” “Mom, can I have some more?” “Sorry, kiddo, ice cream is a treat and that’s all you get. It’s not going to give you the power you need for gymnastics tomorrow. If you’re still hungry in 20 minutes, I’ll slice up some cucumbers.” As your kids grow, they’ll bring questions about their bodies to you. One of their friends calls herself “skinny” and another “fat,” and your daughter will want to know what you think of her body. Tell her that you love her the most in the world, and it doesn’t matter what she looks like, but it really matters that she’s as healthy as she can possibly be (which is why you keep trying to get her to eat the turnips). Don’t just say it. Believe it.

Expect changes. Listen, there is a method to this growing-up thing. Babies and kids get plump. Then they get taller. Then they get plump. Then they get taller. Do not mess with this process by putting your babe on a diet, unless there is a medical reason to do so. Restricting calories and not meeting your child’s needs is extremely dangerous. Overfueling your kid can have backlash too. Let puberty reveal what is to become of your child’s body by offering a healthful diet, making sure physical activity is as important every day as brushing teeth and making sure your kids get enough rest to recharge their bodies. The gangly kid who is “all arms and legs” will fill out. The pudgy and round little one will lengthen and redistribute. Hormones do amazing things.

Walk the walk. Don’t be afraid to talk about your own experiences and observe others with your kids. You can compare two puppies’ shapes and sizes to start a healthy dialogue with your kids. You can talk about your own sister who got tons of attention as a ballerina and your success in field hockey. You can share your fears that if your children aren’t eating healthfully, they may have problems that come from poor food choices. Remind them (and yourself) that we each get only one body, and it may not look like anyone else’s in the family, but it’s up to you to take great care of it.

This recipe served with a side of brown rice has a funny way of appealing to your meat eaters, sweet treaters and carb lovers alike.

Raspberry Salmon

Total Time: 45 min

Yield: 4 servings

24 fresh raspberries

8 tablespoons balsamic vinegar

4 teaspoons freshly squeezed orange juice

1 teaspoon orange peel

2 teaspoons honey

Splash of red wine

Olive oil cooking spray

Four skinless salmon fillets (approximately 4 ounces in size), preferably wild

Mash the raspberries and vinegar with a fork in a small bowl. Stir in the orange juice, orange peel, honey and wine until combined. Set aside.

Coat a nonstick skillet with oil cooking spray and place over medium heat. Cook the salmon for about 4 minutes per side, or until the fish is cooked through. Set aside. Remove the skillet from the heat and carefully wipe away any liquid with a paper towel.

Return the skillet to medium heat and add the reserved raspberry mixture. Stirring constantly, cook 2 minutes, or until just thickened.

Pour the sauce over the salmon and serve with asparagus on the side.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1E2h8JU

Nutrition News: Addictive Foods, the Taste of Fat and a Peanut Allergy Switcheroo

In this week’s news: Pizza and fries may really be addictive (it’s not just you); fat may be a basic taste; and the medical community does a 180 on its approach to peanut allergies.

Jonesing for Junk Food

We joke about being addicted to foods like pizza, fries, cookies and chocolate, but the joke may be on us. A new study published in the journal Plos One finds that highly processed foods, which contain added refined carbohydrates or fat, may be more addictive than those that are less processed, leading us to overeat and potentially setting us on a slippery slope toward obesity. The study, conducted by researchers at the University of Michigan, also found a link between a food’s glycemic load (how much it is estimated to raise the blood glucose level of the person who eats it) and how likely it is to spark an addictive response. Those with symptoms of food addiction or higher body mass indexes reported a stronger response to highly processed foods, the authors say, which suggests some people may be more sensitive to the addictive qualities of processed foods than others.

Fat’s Where It’s At

Mmmm … there’s nothing like the delicious taste of fat. Wait. What? Science recognizes only a handful of basic tastes: sweet, sour, salty, bitter and umami. But a new research review, published in the journal Flavour, suggests that a sixth taste may be worthy of inclusion: fat. Researchers in the Sensory Science Group at Deakin University in Australia suggest that fat may qualify as a distinct taste of its own, and not as just something we perceive as a creamy texture in our mouths. To qualify as a “primary” taste, fat must meet a series of criteria, and while there’s still room for debate as to whether it does, the authors conclude that “a growing body of evidence from humans and other animal species provides support” that fat has its own distinct taste. That’s significant because “differences in taste sensitivity for fat appear to predict certain dietary behaviors, i.e., decreased sensitivity to fat taste is associated with an increased consumption of fat,” which may have implications for obesity.

Nutty News About Peanut Allergies

Uh-oh, have we been going about peanut allergy prevention the wrong way for years? A new study suggests that, instead of recommending that children, especially those considered at risk for developing food allergies, avoid eating peanuts for the first years of their life, doctors should recommend early introduction. “At least with respect to peanuts, avoidance may actually worsen the problem,” Gideon Lack, a pediatric allergy professor at King’s College London and the study’s senior author, told The Wall Street Journal. That’s not to say that parents should immediately rush out and start feeding their babies peanut products, health experts warn, but rather that current pediatric guidelines should be revised to reflect the new findings. The study may also have best-practice implications for the introduction of other common food allergens — like eggs, fish and dairy products — but further research is needed.

Amy Reiter also contributes to FN Dish.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1DZoTA8

Time for Turmeric: Heat Things Up With This Antioxidant-Rich Spice

It offers amazing flavor, naturally bright color and a slew of health benefits! We could all use a little more turmeric.

Turmeric Basics

Related to ginger, this tangerine-colored root is the fresh form of turmeric. It’s often dried and ground into a yellow-orange powder, best known for its role as the main ingredient in curry powder. It’s also a common ingredient in mustard and other foods with a bright yellow hue. Use of this ancient spice for cooking and medicinal purposes dates back to 600 B.C. Nowadays folks take it to treat arthritis and digestive conditions. The amounts used in foods are considered safe, but some high-dose supplements can be dangerous for pregnant women or for those taking blood-thinning medications.

Nutrition Info

Ground turmeric can be found in just about any grocery store or online spice retailer. One tablespoon has 24 calories, and 1 gram each of fat, fiber and protein, plus an impressive 15 percent of the daily requirement for iron. Turmeric also contains a compound called curcumin, which is believed to have potent antioxidant properties that protect cells and fight inflammation.

What to Do with Turmeric

The bitter and distinct flavor is more versatile than you might think. Add fresh turmeric to smoothies and juices, soups or marinades, or to infuse flavor into rice. You can do even more with the dried spice: Make your own custom curry powder blend, sprinkle over veggies before roasting or whisk into marinades and salad dressings.

Storage Tips

Store fresh turmeric like ginger: in the refrigerator unpeeled for up to 3 weeks or in the freezer (peeled and sliced or grated) for up to 6 months. Dried turmeric powder should be kept in a cool, dry and dark place for no more than 6 months, or the flavor will suffer.

Recipes to Try

Oven-Roasted Cauliflower with Turmeric and Ginger

Turmeric-Roasted Chickpea and Lentil Salad

Golden Mango with Turmeric Smoothie

Curry Powder Blend

Summer Squash with Turmeric Butter

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1LMc12X

The Chef’s Take: Mushrooms a la Plancha from Joel Hough at il Buco

At il Buco, the beloved Italian restaurant in New York City’s East Village, Chef Joel Hough spans the Mediterranean for inspiration. “I like to play around with Spanish and Moorish influences and the flavors of Southern Italy,” he says. This means dishes like quail with pickled dried fruit and pomegranate; spaghetti with olive oil-poached swordfish, Calabrian chiles, capers and parsley; and Bella Bella Farms baby chicken with roasted baby beets, blood orange and mustard greens.

Aside from serving did-your-Nonna-make-this pasta, il Buco is known for its high-quality olive oil, fragrant and green as spring grass, and its homemade breads crafted from organic flour and an extra-long fermentation process. It’s bread you must try to believe: soft but firm with an almost nutty taste and a crackling farmhouse crust. (You can thank head baker Kamel Saci the next time you’re in.) Drag it through a shallow puddle of olive oil, sprinkle with sea salt and you’ll have your new favorite meal. But you might want to add a plate of Hough’s mushrooms — a riff on the Spanish classic ceptas a la plancha. Hough adds his own fermented garlic sauce to give it a little kick. “Fermented foods are super good for you,” he says. “And the flavor is pretty awesome too.”

Mushrooms a la Plancha, adopted from il Buco

Yield: 4 to 6 servings

2 pounds mixed cultivated (maitake, oyster, shittake) and wild mushrooms (black trumpet, yellowfoot, hedgehog)

3 tablespoons grapeseed oil

Sea salt

Black pepper

Lemon

Good extra virgin olive oil (Umbrian oil is nice with mushrooms)

Fermented black garlic sauce (recipe follows)

Wild arugula, for garnish

Aged gouda or parmigiano, for garnish

Season the mushrooms with the grapeseed oil, sea salt and black pepper. Heat a large cast iron skillet to high heat and gently wipe out the skillet with a lightly oiled rag. add the mushrooms in a single layer and allow to sear on one side. Stir gently and add to a mixing bowl. Add a few tablespoons of olive oil and a squeeze of lemon juice to the mushrooms and lighlty mix. To plate, take a spoon of the black garlic sauce and erratically make little streaks on the plate. Scatter the mushrooms across the plate, arrange a few leaves of arugula and shave the cheese to finish.

For the black garlic sauce

1/4 cup fermented black garlic paste

1/4 cup milk poached garlic(smashed to a paste)

1 teaspoon aged balsamic

Sea salt to taste

To prepare the garlic sauce, poach approximately 8 large cloves of garlic in 2 cups of milk until soft. Smash to a paste and work in the black garlic paste and season with the balsamic and sea salt.

Andrea Strong is a freelance writer whose work has appeared everywhere from The New York Times to Edible Brooklyn. She’s probably best known as the creator of The Strong Buzz, her food blog about New York City restaurants. She lives in Queens with her two kids, her husband and her big appetite.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1zHLqfS

Breakfast of the Month: Quinoa Berry Bowl

I should be honest and tell you that before making this breakfast I was not that fond of black or red quinoa. I know it’s surprising coming from a true whole-grain enthusiast, but the fact is that pearl quinoa (sometimes labeled as white) has a much more pleasant and versatile texture — which is why I cook it weekly. Although extremely pretty, black and red quinoa are best used in meals that benefit from a seedlike crunch and a texture that is not what I look for in a hot breakfast. But, after a few months of smooth and creamy breakfast porridges, I was ready to shake things up a little.

This berry-studded breakfast bowl is a refreshing approach to hot cereal and contains a powerhouse of nutrition, thanks to anthocyanins. Anthocyanins are plant-based pigments found in black, deep red, purple and blue foods, and are the reason these dark-colored foods contain high levels of antioxidants. Made up of all the aforementioned colors, this breakfast bowl also contains abundant protein, calcium and amino acids, thanks to the quinoa — it’s enough to get me to place the quinoa in all colors front and center in my pantry.

Black Quinoa Berry Breakfast Bowl

As with all whole grains, I suggest soaking the quinoa overnight. Not only does an overnight soak increase the availability of nutrients in the quinoa, but it also shortens the cooking time.

1/4 cup black quinoa

1/4 cup red quinoa

1 cup water

Pinch salt

Pinch cinnamon

1/2 cup frozen or fresh blueberries

1/2 cup frozen or fresh blackberries

To serve:

Almond milk

Fresh berries

Chopped pistachios

Maple syrup or honey, optional

Soak black and red quinoa overnight in 1 cup of water.

In the morning, drain and rinse quinoa and place in a small pot. Add 1 cup fresh water, salt and cinnamon, and bring to a boil. Cover pot, lower heat and simmer for 25 to 30 minutes until quinoa has softened (it will still be firm but shouldn’t be hard). Stir in berries and cook for another 5 minutes or until heated through. Remove from heat, divide between bowls and top with almond milk, berries and pistachios. Serve warm, with a drizzle of sweetener if you like.

Photo: Stephen Johnson

Amy Chaplin is a chef and recipe developer in New York City. Her cookbook At Home in the Whole Food Kitchen came out this fall. She blogs at amychaplin.com.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1LznwsL

Coconut, Almond, Soy or Hemp? Your Guide to Dairy Alternatives

On February 17, 2015, Starbucks stores began to offer Single Origin Sumatra Coconut Milk for use in their hot and iced bevvies. According to a spokesperson for the coffee giant, there’s been high demand for a dairy- and soy-free option. In fact, it’s the second most-requested customer idea of all time from the brand’s idea blog page. With more and more people opting for replacements for milk that are dairy- and soy-free, which one should you choose?

Nutrition Breakdown

The various options for dairy alternatives offer great variety but can make it hard for consumers to know exactly what nutrients they are and aren’t getting. The good news is that many of these beverages are fortified to contain the same amount of calcium and vitamin D as a glass of cow’s milk: 300 milligrams and 150 IU, respectively. Despite this consistency across many brands, it’s still a good idea to check labels, and when it comes to other nutrients, there are lot more differences in nutrient profiles. Here is a breakdown of what you’ll find in a one-cup serving.

To learn more about the taste profiles and recommended uses, check out this Taste Test: Dairy Alternative

1% Cow’s Milk; Calories: 105; Fat: 2 grams; Protein: 9 grams

Coconut Milk; Calories: 80; Fat: 5 grams; Protein: 0 grams

Rice Milk; Calories: 120; Fat: 2.5 grams; Protein: 1 gram

Soymilk; Calories: 100; Fat: 3.5 grams; Protein: 6 grams

Almond Milk; Calories: 60; Fat: 2.5 grams; Protein: 1 gram

Hemp Milk; Calories: 110; Fat: 7 grams; Protein: 5 grams

There really is no right or wrong when it comes to which dairy-free beverage to choose; ultimately you need to stick with what you like and what you will drink. The key is to pay attention to what’s in your drink of choice and plan the rest of your diet accordingly. Choose one with minimal added sugar, and if you prefer an option that is lower in protein, then be sure to get the protein you need from other healthy foods.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1CYLzwp

Pack a Smile! Healthy, Creative School Lunchbox Ideas

When my kids were little, I remember opening up the refrigerator and pantry doors and closing them. Then opening them, then closing them. I’d scratch my head and think, “I’m a nutritionist, for the love of God; why is making lunch for my 4-year-old so hard?!” My second thought was always, “If this is hard for me, it must be even more stressful for moms who didn’t study food!” In all fairness, there’s a lot of pressure surrounding what goes into what we put into those superhero boxes every day.

Mostly, we want our kids to eat something at lunch, because if they don’t, they’re grumpy, lack focus and move about their day with low energy. We also need to feed them food they’ll actually eat. This is the tricky part! The foods not only need to be delicious to the child, but they also have to meet your high standards, pack easily and withstand tough criticism from the surrounding 4-year-olds. They need to be resilient to the tossing about that comes from hanging off of your child’s swinging arm and from accidental dropping (and the occasional trample of shoes). Finally, the contents of that carefully selected lunchbox need to be so engagingly wonderful that your kids want to — no, look forward to — eating what you’ve lovingly made! Perhaps this is less pressure than Tom Brady and the Patriots faced in the Super Bowl, but to us moms and dads, it’s all relative!

I’m here to help.

Come up with a formula. I tell my clients to put five things in their child’s lunch box every day: “main” + vegetable + fruit + snack + water. Having a formula like this one helps to assure they’re getting good nutrition in and makes it easy for you to assemble.

Main: Have a rotation of seven or so things you know your child enjoys. They don’t have to be labor-intensive. Some examples are: hard-boiled eggs, sandwich, meatball leftovers from dinner, yogurt, soup, cheese and crackers, hummus and crackers.

Vegetable: Raw or cooked, these can be eaten at room temperature. Carrot sticks get b-o-r-i-n-g after a while. Think outside the box: green beans, edamame, peas, kale chips, and little rings of hearts of palm sometimes even make for an enviable treat.

Fruit: Yes, fresh, seasonal, local and organic, but in the name of simplicity there is nothing wrong with the occasional cup of applesauce or box of raisins or dried apricots (sans added sugar!).

Snack: “Snack” doesn’t have to mean “snack food,” and the definition is personal to each of us. Examples of my kids’ faves include: trail mix, fruit leather (not if that was the “fruit,” of course), roasted seasoned chickpeas, homemade mini muffins and coconut chips.



Be conventional. Be unconventional. There’s nothing wrong with the tried-and true-mains: a sandwich, wrap, mini bagel and thermos of soup are all great choices. When variety is challenging, think outside the sandwich bread and use homemade pancakes with your (nut-free?) PB&J. When yogurt feels boring, replace it with cottage cheese or ricotta to mix things up. Make a quinoa salad with beans, cucumbers and tomatoes, instead of the usual pasta salad. Try filling up a thermos with oatmeal or even scrambled eggs. If you can, offer a bento box with easy-to-open lids for an exciting “reveal” of what’s inside. Don’t you wish you were able to see your kids’ little faces when they open up their lunch and find something unexpected that they love?



Embrace your invisibility. So, the unknown is really unsettling for many of us. We want the uneaten food sent home so we can see if we scored big with our lunch choices. The truth of the matter is, you’re better off asking than seeing how much of your hard work was actually eaten. Your little one is navigating more than lunch independence in the cafeteria. Sometimes they don’t eat as much because there was a snack or celebration in the classroom. Maybe they got stuck in line washing their hands in the restroom. Sometimes they’re too busy socializing to eat. Just because you see untouched food doesn’t mean you didn’t hit it out of the park.

Collaborate. My Maizy looks forward to her lunch when she knows what she’s looking forward to. When you can, ask your kid what he WANTS to eat for lunch. Give him some choices and take some pressure off of yourself. Going through phases of wanting the same yogurt every day is normal, so mix up the fruit, veggies and snack until he’s ready to change it up.

If they loved it, repeat it. If your dinner was a total hit last night, give it to ’em again in their lunchbox. From crudites to dessert, take the whole meal and turn it into tomorrow’s lunch. This one’s a gift to you both, since you can pack tomorrow’s lunch as you’re cleaning up tonight’s dinner and your kiddo will be thrilled to get a favorite twice!

“Macro” Platter
Time: 35 minutes

Serves: 1

1/4 cup brown rice, uncooked

3/4 cup water

1/3 cup kale, cut into 2-by-2-inch pieces

1/3 cup broccoli, chopped

1/3 cup sweet potato, sliced into ¼-inch pieces

1 hard-boiled egg

2 cups water

1/3 cup avocado, chopped

Place brown rice in large saucepan with 2 1/2 cups water. Bring to a boil, then reduce heat to low and simmer, covered, until almost all the water is absorbed, approximately 40 minutes. Steam kale, broccoli and sweet potato. Place each cooked ingredient into a different section of compartmentalized lunchbox.

Keri Glassman is the founder and president of Keri Glassman, Nutritious Life and The Nutrition School. She is a contributing editor and advisory board member for Women’s Health Magazine, the Health and Wellness partner for JW Marriott, was Lead Nutritionist for Turner’s health and wellness entertainment brand, upwave and the Nutritionist and Judge on the healthy cooking competition show, “Cook Your Ass Off”. She has authored four books and is regularly featured on The Today Show, Good Morning America, and Access Hollywood Live.

Photo: iStock.com.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1JwejFC