Strategies for Getting Kids to Eat Healthier

Switching to a mostly healthy eating lifestyle is a process. It's not going to happen overnight, and it's not going to happen without some major decisions and actions by you, the parent. It also takes patience! 

Many people think their kids are picky eaters. And there are some picky eaters, super tasters, kids who have issues with consistencies, intolerances, etc. However, the majority of kids these days are not dealing with any of those things! The majority of kids, when they don't want to eat things, are fighting a battle with you. The older kids are, the harder it will be to get them on board, but it's so worthwhile and an invaluable tool to teach them how to nourish their growing bodies. I've come up with some strategies that we employ that I hope will help those of you who feel like your kids only want junk.

1. Don't change everything at once. Try to change something small every week or two. 

2. Don't make separate meals for your kids. Eat together (when possible) and eat the same foods. We rarely serve different meals unless I'm making something that's extra spicy. If I know that my kids don't love something (and that's ok!), I usually have an alternative option. For example, my kids don't love Brussels sprouts, but my husband and I love them. When I serve them, I always have a veggie that my kids do love. And I always put a small serving of Brussels sprouts on my kids' plates anyway. It's an acquired taste!

3. Serve new foods with familiar foods. It's great to explore foods that you're unfamiliar with, too! Commit to one new food/recipe a week, for you AND your kids. Be a great role model and let your kids see you eating new, healthy foods too!

4. Smart Snacking: The only snacks allowed within the 90 minutes before dinner are fresh veggies. Similarly, if a child doesn't eat his/her meal, and then asks for a snack 30 minutes later, don't offer something different than the meal. (Many parents say their kids won't eat dinner but then will want yogurt, fruit, crackers, etc 30-60 minutes later.) Incorporate protein and/or fat in snacks, it will help keep them full longer than just some crackers or fruit. 

5. A successful strategy is having your kids cook, or help prepare/cook new meals. If they have put effort into something, they generally will want to eat it!

6. Don't keep junk food in the house. Don't buy food that you don't want your child -- or yourself! -- to eat. Out of sight, out of mind!

7. Employ a "no screen time" rule for meals. Not having distractions helps turn the focus on the food and company. 

8. Don't use food -- dessert -- as a reward. 

Which strategies do you use at your house that work well?

Memorial Day

As everyone enjoys food, pool parties, and each other's company, don't forget the reason for the holiday today. Thinking of those who gave their lives for our freedom. And on a personal note, my mind is with my dad, who passed away a little over a year ago. He would have celebrated his 65th birthday today.

For our evening meal, I am stealing Skinnytaste's idea of Watermelon Caprese over a bed of arugula to serve with pesto salmon, pesto linguine, and roasted beets. We have had a cookout and BBQ this weekend, so I thought I would switch it up a bit today. 

This dish is everything. Sweet, salty, peppery, crunchy and tender all in one bite. This will not be the last time it graces our table. 

Easy Sunday Lunch

A favorite mix: eggs, tomatoes, and avocado sprinkled with sea salt. 

Weekly Meal Planning for May 23-30

What's on your meal plan this week? Our farm box will have beets, green beans, sweet potatoes, zucchini, tomatoes and lettuce. I'm thinking some sweet potato hash browns will make their way in this week's meals. Maybe a tomato-zucchini-green bean salad similar to this? The forecast calls for a rainy week so I need to have some alternatives to grilling. Here's what I have so far:

Saturday: quick cookout after a full day at the pool including hot dogs, green salad, mac n cheese, mangoes & papaya 
Sunday: BBQ, baked beans, arugula salad and banana pudding for my nephews' birthdays
Monday: pesto salmon, pesto linguine, watermelon caprese over arugula, roasted beets
Tuesday: my oldest's Kindergarten celebration is that evening, so we will have an early meal of scrambled eggs with spinach and sweet potato hash browns
Wednesday: one-pot pasta primavera
Thursday: chicken & zucchini green bean salad 
Friday: out with my sister and her kids Hand Foot Mouth virus is a game changer, we are staying in & trying a new pasta similar to this
Saturday: cookout at a friend's house probably Indian takeout!

Happy Planning!

Breakfast: Make the Most Important Meal of the Day Filling and Tasty!

Breakfast foods are big favorites around here. And not just the kids' favorites. I could eat breakfast food all day. In fact, some days I do! The best part about breakfast is that, generally speaking, it doesn't take long to prepare. Sometimes, I have to be prepared ahead of time. Sometimes, it's a quick "what can I toss together" or defrost. And there are some days that it does take a while! 

We rarely eat breakfast on the go. We don't eat breakfast together very regularly on weekdays, but most of the time, we eat breakfast at the table, at least the girls do. Simpler breakfasts are best for weekdays, especially when it's the very end of school and everyone is just *done*. And sometimes, simple means pulling something out of the freezer. Here is a list of breakfasts we've had lately:

- yogurt with berries (I added toasted seeds/nuts to mine)
- whole wheat toast with avocado and boiled egg slices
- raisin toast with butter, berries
- whole wheat pancakes and berries
- banana with nut butter
- sweet potato hash browns topped with fried eggs (shred the sweet potato directly into a pan with heated butter/oil/bacon grease, stir around until softened, crack eggs into pan)
- omelet with spinach
- cereal* with berries (365 brand honey flakes and oat clusters)


Here are a few other ideas that need to be prepared ahead of time, but can make a busy morning a little easier:

- overnight oats (this is a very versatile breakfast - I just made some with rolled oats, frozen berries, flax meal, and milk)
- english muffin sandwiches (layer: cooked eggs, cheese, sausage/bacon on an english muffin, wrap up in parchment paper and foil, freeze; heat in toaster oven or microwave when ready to eat)
- breakfast burritos (wrap cooked eggs in a tortilla with cheese and salsa)
- egg cups (use muffin tin to bake 'mini' frittatas using whichever vegetables and types of cheese you have on hand; heat in toaster oven or microwave when ready to eat)
- breakfast bread or muffins 
- green smoothie (prepare ingredients the night before, blend together in the morning using these estimates: 2 cups of greens, 2 cups fruit - frozen fruit is perfect! - 2 cups liquid and add in rolled oats, flax meal, chia seeds, honey, nut butter, cinnamon, greek yogurt)

I do try to keep a box of bars as a back-up just in case. It's not often that a "bar" is for breakfast (except for hubby) but it does happen every once in a while!

Two tips:

1. Be prepared: Boil eggs ahead of time. Cut up fruit/veggies ahead of time. Make enough overnight oats for several days. Make some of the freezer sandwiches above. Buy avocados with different degrees of ripeness.

2. Get creative! Use leftovers. Have one burger left? Some vegetables that aren't enough for a meal of leftovers? Quinoa or couscous? Mix (or top) whatever little leftover you have with an egg and there's breakfast! 


What's YOUR favorite breakfast?



*We don't typically have cereal but every once in a while, the girls ask for some. Our go-to brands are Cascadian Farm, Kashi, and 365 Everyday Value (Whole Foods).

Start the Week Off with Meatless Monday!

Meatless Monday, the public health awareness program run by Johns Hopkins, is nothing new. During World War I, there was a campaign started by President Wilson to decrease meat consumption among families in an attempt to assist the war effort. These days, the campaign is for different reasons - health reasons. There are studies that show that a decrease in meat consumption can lead to healthier eating and more positive wellness decisions. After a weekend of unhealthy decision-making, start the new week on the right foot. Get some exercise. Make better food choices. Eat a meatless meal! But how to start?

Many people feel that a meal is not quite complete without meat. If you are in this group, start by focusing on reducing red meat, pork, and chicken consumption but keeping a seafood component to your meal. For example, instead of having a chicken breast and two sides, replace the chicken with a piece of fish. Or in the case of a meat pasta dish, cook shrimp in the pasta in place of the meat. Another idea is to cook portobello mushrooms as a meat substitute. The "meat" is firm and hearty, holding up well between two buns or as the base in a "stuffed vegetable" recipe. More ideas:

When you want tacos...switch out the beef or chicken with quick sautéed shrimp or baked tilapia or black beans. 

When you want chicken pesto pasta...spread pesto on a salmon fillet and broil, serving over a bed of linguine tossed in pesto and a green salad. 

When you want chicken pot pie or similar type of casserole...omit the chicken and double the veggies. (Quick tip: double the recipe, make two casseroles, and freeze one!)

When you want enchiladas...substitute shrimp or beans for the beef or chicken. 

When you want chicken tenders...try breading and pan frying tilapia fillets.  

When you want lasagna...omit the meat and use spinach and sliced zucchini instead. 

When you want a steak…try a swordfish or halibut steak…..or just get yourself a good, juicy steak. ;-)

What's your favorite meatless meal?

Weekly Meal Planning for May 17-21

Here's this week's meal plan:

Sunday: burgers, tater tots, spinach & strawberry salad
Monday: spinach ravioli and balsamic-marinated tomatoes (I have a meeting at 6:30 so I need something quick and easy between swim team practice and my meeting)
Tuesday: zucchini, black bean and corn tacos with avocado slices  
Wednesday: leftover burgers, corn on the cob, kale salad with peaches, feta and almonds
Thursday: pizza (spinach, artichoke & pepperoni)

We have family coming in town next weekend, so the plans have not been made yet. I'm sure we will be spending time at our neighborhood pool so there will likely be some grilling taking place there. 

Dining Alfresco

During the summer months, we eat many of our meals outside. Many evenings are spent at our neighborhood pool. We are lucky to have a grill there, so many nights include a grilled dinner or at least partly so.

To me, summer food should be fresh, light, and easy. Different types of salads, charcuterie style meals, and grilled foods are the highlights of my summer menus. In addition to traditional sandwiches and green salads, here are some ideas for grill-free dinners that are easy to pack and take: 

1. A pasta salad is very versatile. You can toss whatever you have in your produce drawer or bowl in it. I love Italian- or Greek-style salads, so I tend to include artichokes, spinach, tomatoes, cucumbers, olives, cheese, and fresh herbs from the garden. The best part is that it can be made ahead of time, in large batches, and it tastes even better after a while!

2. A meal of cheese quesadillas, corn-black bean-tomato salad, sour cream & avocados can also be made ahead of time and is easy to pack for the pool or an evening picnic.

3. Chicken (or tuna) salad wraps are a tasty and easy way to change up a typical sandwich. You can use lettuce to wrap if you're trying to stay away from bread. My favorite way to make these salads is with ripe avocado as the creamy binder. I like to add chopped celery, some chopped grapes or raisins, and toasted seeds or chopped nuts. 

4. Growing up, we had some very simple charcuterie style meals. They looked way fancier than they actually were. These would be great alfresco as well. Think deli meats (prosciutto wrapped melon pieces or asparagus spears are favorites!), cheeses, crackers/french bread slices, olives, caper berries (another favorite for my kids), and tomatoes and cucumbers drizzled with balsamic vinegar. 

5. Similarly, pack some boiled eggs, crackers or pita bread, tomatoes, cucumbers, and cheddar cheese, and you have an easy meal!

6. Grilled salads. Yes, you read that right. A couple of food bloggers I follow posted these incredible grilled salads (here too) last year, and they are delicious! They are easy to make ahead of time, and easy to pack! 

And last but not least, a nice juicy watermelon to end a summer meal is a necessity for alfresco dining!

End of the Year Party Treat

Today is the last day of preschool for my younger daughter. (Yes, it's super early!) the end-of-the-year party has a luau theme and I am in charge of bringing treats. The party will be on the playground just after lunch. So, the kids won't really be hungry. I hemmed and hawed about what to bring as they get a lot of junky stuff. I found these little umbrella toothpicks in the back of my pantry - a plus of not cleaning it out often! - and decided to make some sort of skewer. And tada! Here is the pineapple, watermelon, and cheese cube umbrella skewer:

Simple Meals

As mentioned in a previous post, I have some hot meals that are super easy and quick to make. If I'm running out of time and I need to whip something up in a hurry, I turn to one of these.

1 - Breakfast for dinner

This is the one we turn to most. It's simple, it's made from fresh foods, and it's delicious. We usually make "super" eggs (what my kids call scrambled eggs with spinach or kale), or dipping eggs, which are fried eggs that they then dip bread into. Toss some fruit on the side and some raw veggies to munch on while the eggs are cooking, and there's your meal. You'll need eggs, spinach/kale, butter to cook the eggs in, milk (optional), and fruit!

2 - Boxed mac n cheese and peas

I have a box of organic macaroni and cheese to make every once in a while when I'm really strapped for time and ideas. I always keep a bag of peas in the freezer and mix them into the mac n cheese. Aside from the box and peas, you need some butter and milk for this.

3 - Tortellini and steamed veggies
I also keep a package of tortellini (and assorted veggies) in the freezer for a super quick meal. 

Lastly, the "picnic" dinner is also a quick one. It's not a hot meal and I don't do this as much because my kids generally eat lunches like this at school. But it happens more in the summertime when we are headed to the neighborhood pool/playground for some evening swim time. This can include many different options which are in a separate post about packed lunches.

ETA: I just came across this list of easy ten minute meals and it's a good compilation! http://www.superhealthykids.com/top-10-ideas-for-10-minute-dinners/

Weekly Meal Planning for May 10-16th

Summer temperatures are here, so that means salads and grilled foods! I got the list of produce items that will be in my farm box this week, so I'm planning out my menu. We already have one post-swim team practice "picnic" evening planned. That will likely be Thursday.

Here's my farm box produce list:
Red beets
Broccoli
Yukon Gold potatoes
Romaine Lettuce
Cucumbers
Tomatoes
Oranges
Peaches

These are my ideas for the week:
Sunday: I'm not in charge :-)
Monday: Grilled salmon, potato grill packets, spinach salad with grilled peaches, bleu cheese, and toasted pecans 
Tuesday: Cucumber slices, cheese & crackers, hard boiled eggs, watermelon for picnic dinner
Wednesday: Grilled chicken drumsticks, caprese salad, broccoli and beet salad
Thursday: leftovers
Friday: dinner & a movie at our pool - likely chick fil a
Saturday: zucchini & shrimp pasta 

Happy meal planning!

Salmon with Bok Choy

Bok choy came in our farm box on Monday. Confession: I have never eaten or cooked it before. So I decided to make some salmon and bok choy Monday evening. It was very good. My older daughter, husband, and I enjoyed it. After trying a couple of bites, my younger daughter decided she did not care for the bok choy part. It is a very simple meal and cooks quickly. 

Salmon and Bok Choy
Slightly modified from Cooking Light

3 tablespoons lower-sodium soy sauce, liquid aminos or coconut aminos 

2 tablespoons honey

2 teaspoons ground ginger

2 teaspoons avocado oil

1/2 teaspoon garlic powder

1 pound baby bok choy or bok choy

4 (6-ounce) wild caught salmon fillets

Preheat broiler.

Combine first five ingredients in a small bowl, stirring with a whisk.

Coarsely chop bok choy leaves, and arrange on one end of a baking dish. Coarsely chop bok choy stems and arrange in a single layer on opposite end of jelly-roll pan. Place salmon, skin side down, in a single layer on top of leafy greens. Pour half of soy sauce mixture evenly over salmon; pour remaining half evenly over bok choy stems. Broil for 5 minutes; stir stems. Broil an additional 4 minutes or until desired degree of doneness. Arrange bok choy on each of four plates. Top with salmon and serve with brown rice.

Recipe: Energy Bites

The first time I made these, I had a newborn and needed a quick snack to grab during those "I have to eat something right now" hunger pangs. At the time, I called them "nursing balls" after seeing them on a friend's blog post. Now, they are for everyone. They are easy to make (and eat!) and the ingredients are items that you probably already have on hand! The best thing about them is that you can be imaginative with what you put in them, and if you don't have a certain ingredient, substitute or leave it out! The key is to get a consistency that comes together well. (Note: if you're going to use sun butter, you will need more of the dry fillers as it is runnier than nut butters.)

Ingredients:

1 cup rolled oats

1/2-1 cup nut butter of choice

1/2 cup coconut flakes

1/2 cup ground flaxseed

1 Tbsp vanilla

1 Tbsp chia seeds (soaked)

1/2 cup raisins

1/3 cup maple syrup or honey (optional)

1/4-1/2 cup chocolate chips (optional)

Mix all ingredients together in a large bowl. Roll into small 1" balls and place on a wax paper covered baking sheet. Freeze for 30-60 minutes. Remove and store in an airtight container in the refrigerator. (Another option is to roll in a long log, freeze for 30-60 minutes, cut 1" pieces, then store in an airtight container in the refrigerator.)

Packing Lunches

I'm not going to call this a school lunch post, because it goes well beyond school lunches for us. We pack lunches a lot. For my kids' schools, my husband's work, and for just being out and about. This goes for dinner too but especially during lunchtime, my kids really prefer a lot of different options. So I aim to have 4-5 different items in their lunch boxes. We use bento style containers so they make it easier to pack and keep items separated. And bonus points, less containers to wash!

Today's lunches included:

For the husband: peanut butter and jelly sandwich, a banana, red pepper strips and cucumber slices, and cheese and crackers.

For the oldest daughter: a pita sandwich with hummus, cucumbers, and olives, rainbow carrots, red pepper strips, beet and chocolate chip mini muffin, strawberries, and a piece of cheddar cheese. Popcorn for snack.

For the youngest daughter (who is going on a picnic playdate): cucumber and lebni (kefir cheese spread) in a mini pita, hummus with red pepper strips, rainbow carrots, applesauce pouch (organic Kirkland brand)

As mentioned in a previous post, the biggest predictor in whether or not I stress over lunches is how prepared I am.

Things we keep on hand for lunches:
Mini muffins in the freezer (usually apple/carrot, beet, or zucchini)
Raw veggies, washed and cut up in a container in the fridge (favorites are bell pepper strips and cucumbers)
Hummus (organic options at Whole Foods and Costco are our favorites)
Fresh fruit, washed and/or sliced (oranges, grapefruit, papaya, mango, berries, kiwi are favorites)
(Pre)boiled eggs, kept in a separate bowl in the fridge so there's no confusion!
Energy bites (recipe to come!)
Cheese
Crackers
Large container of plain yogurt
Popcorn

Having these items ready when I'm packing lunches the evening before is so helpful and makes it seem like less of a chore! There are other things that go in the lunches, but these are the frequently packed items. My older daughter goes to a  school with a cafeteria but the lunch options leave a lot to be desired. She does like buying every now and then so we allow her 1-2 times per month. On those days, I make sure her snacks and dinner are vegetable-heavy! Every once in a while, leftovers go in the lunches. Those times are rare, though more often for my husband than the girls. I tend to eat the leftovers for my lunch more often than not. Happy packing!