Tip- A Mother's Influence in Eating

Yes, he learned it from his mama

The food choices of those around us, and those whom have raised us, provide a good deal of influence onto our own preferences.  That includes our mothers.

Children are not born with a palate to LOVE vegetables and other healthful foods.  Many times they are bitter and may smell funny.  This is actually a protective mechanism so that we do not ingest poisonous foods (which are often bitter and smell funny).  But with proper training, we can develop a taste for these foods.  Training starts with observation (we are truly just wild animals with technology).

In my line of work, I am frequently asked "How do I get my child to eat healthy?".  My answer?  Eat healthfully yourself! Even uttering the phrase "I hate green beans" can cause your child to avoid them for many moons (even a lifetime).  For me this is going to take practice around my own soon-to-arrive little one (I hate cooked green beans).

Even if you do not enjoy a food that you would like your child to eat, take a few bites.  No, you won't die (unless you have an allergy, in that case please DO NOT take a few bites).

I also hear all the time, "You just wait, it's not that easy".  I believe you, I'm sure it's not.  But I can guarantee you I WILL eat green beans around my babe. Who knows? I might like 'um.
 

80--- Skillet Enchilada Pasta

I have been seeing Mexican pasta dishes everywhere lately!  And why not?  This skillet pasta takes less than 20 minutes to make and it's so tasty and versatile.  Oh yeah- and it's healthful.


Skillet Enchilada Pasta
Serves 6


1 lb whole wheat pasta, cooked to slightly less than al dente (7 -8 minutes or so)
3 cups green enchilada sauce (try my Enchilada Gravy)
1 tsp olive oil
1/2 tsp salt
1/2 tsp ground cumin
1/2 yellow onion, thinly sliced
3/4 cup frozen corn kernels
1 small red bell pepper, seeded and chopped
1 can black beans, drained and rinsed
2 tomatoes, seeded and chopped
4 oz crumbled feta cheese (optional)
Fresh chopped cilantro (optional)
6-8 tortilla chips, crushed (optional)
Sour cream (optional)
Hot sauce (optional)


In a large skillet heat olive oil over medium high heat.  Add sliced onions and saute until fragrant, ~3 minutes.  Fold in red pepper and saute for additional 3 minutes.  Stir in corn and black beans.  Season with salt and cumin.  Pour in enchilada sauce and heat to a low boil.  Fold in cooked pasta, then reduce heat to medium low, cover and cook for ~5 minutes.  


To serve, top 1 1/2 cup pasta serving with chopped tomatoes, cilantro, feta, crushed tortilla chips, a dab of sour cream and a dash of hot sauce (all optional).


Enjoy!


Nutrition Info per 1 serving (without additional toppings): 320 calories, 3 g fat, 12.5 g protein, 60 g carbohydrates, 11 g fiber

80(ish)--- Berry Puffed Pancake

Mother's Day and breakfast just kind of go together.  Is that because it was your mom whom always rallied you out of bed and put something in your stomach each morning?  

This puffed pancake is SO easy!  Even a three-year-old could do it.  Except for the oven part.  And you may want to supervise the breaking of the eggs. 

The center of this pancake is super moist and custard-like, then there's the edges that are light and crispy.  Your mom will LOVE it.

Berry Puffed Pancake
Serves 4

1 Tbsp butter
1/2 cup whole wheat flour
1/4 cup all-purpose flour
1/2 tsp salt
3 eggs
1 cup skim milk
1 tsp pure vanilla extract
1/2 tsp ground cinnamon
3/4 cup berries (frozen are fine)
Powdered sugar for dusting

Preheat oven to 450 degrees.  Place butter into a cast iron skillet, then place skillet into heated oven until butter is melted and bubbly.  Remove skillet from oven (with a hot pad please) and swirl butter to cover bottom and sides of skillet (1/2 way up is fine).

In a large mixing bowl, combine flours and salt.  In a separate bowl whisk together milk, eggs, vanilla and cinnamon.  Pour liquid ingredients into dry and use a whisk to combine (careful to not over-mix).  

Pour batter into hot buttered skillet.  Sprinkle berries into center of the batter and place skillet back into oven for 12-15 minutes, until sides have puffed up and edges appear crispy.

Gently release sides of pancake from skillet and transfer onto a serving dish.  Sprinkle with powdered sugar and serve!

Nutrition Info per 1/4 pancake:  200 calories, 7 g fat, 10 g protein (not bad for a pancake!), 24 g carbohydrates, 3 g fiber

80--- Spinach, Strawberry & Kamut Salad

Kamut is another of those high-protein, high-fiber grains that we should all consume more of.  It has a chewy texture and a nutty flavor, perfect for a summer salad!


Yes, there is bacon in this salad.  You may omit it if you like but it does add a spectacular quality. 


Spinach, Strawberry & Kamut Salad
Serves 4-5


1 cup kamut
3 1/2 cups water
1 tsp vegetable bouillon
2 cups baby spinach leaves, stemmed and chopped
6-7 strawberries, quartered (unless they are enormous, then slice them smaller)
1/4 large red onion, thinly sliced
1 Tbsp olive oil
2 1/2 Tbsp champagne vinegar
1 1/2 tsp dijon mustard
1/2 tsp salt
1/4 tsp fresh ground black pepper
3 slices bacon, cooked until crisp, then crumbled


Place kamut in water in a large saucepan and allow to soak for 2 hours.  After soaking, bring to a boil over high heat, then add bouillon, reduce heat to medium-low and allow to simmer, covered, for 45-60 minutes, until kernels are tender (they will still be chewy).  Drain and rinse with cool water, then place into a serving bowl.


Whisk together olive oil, vinegar, mustard, salt, pepper, and bacon crumbles.  Pour mixture over kamut, fold in red onion, and place in refrigerator for one hour.


When kamut has chilled, fold chopped spinach and strawberries into salad and serve!


Nutrition Info per 3/4 cup:  177 calories, 6 g fat (3 g monounsaturated, 1 g polyunsaturated), 7 g protein, 25 g carbohydrates, 5 g fiber

20(ish)--- Avocado Cupcakes with Dark Chocolate Frosting

Happy Cinco de Mayo! No better way to celebrate than with cupcakes. The fat in these cupcakes (however not the frosting) has been replaced with avocado-- a great source of healthy fats!


What do these taste like? The only way they can be described is an avocado cupcake. Don't be afraid. The green color is gnarly (but pretty).


Avocado Cupcakes with Dark Chocolate Frosting
Makes one dozen


1 large Hass avocado, pitted and sliced
3/4 cup skim milk
1/3 cup plain low fat yogurt
1 tsp pure vanilla extract
1/2 cup white sugar
1 1/2 cups all-purpose flour
1/2 tsp salt
1 tsp baking powder
3/4 tsp baking soda


Dark Chocolate Frosting
1/4  cup butter
1/3 cup unsweetened Dutch cocoa powder
2 cups powdered sugar, sifted
3 Tbsp half & half
1 tsp pure vanilla extract


For cupcakes, preheat oven to 350 degrees.  In a large food processor, mash avocado slices, then add in milk, yogurt, vanilla, and sugar.  Mix until a smooth puree is formed (no avocado chunks).


In a large mixing bowl, combine flour, salt, baking powder, and baking soda.  Use a hand mixer or whisk to mix in avocado mixture.  Mix until just combined but smooth.


Line a muffin tin with 12 paper baking cups.  Spoon mixture evenly into each cup.  Bake for 20-24 minutes, until a toothpick inserted into the center comes out clean.  Remove from oven and allow to cool completely prior to frosting.


For frosting, beat butter in a medium bowl with a hand held mixer until smooth.  Add in cocoa powder and continue to beat.  Add in half & half and vanilla extract and mix until smooth.  Slowly add in powdered sugar, 1/2 cup at a time, and mix until combined.  With the mixer speed on high, whip frosting until light and fluffy.  


Use a knife to gently frost each cupcake and serve!

80--- Easy Vegan Tortilla Soup

This soup is so easy and tasty-- you won't miss the chicken!  The garbanzo beans give the soup a nice sustenance.  Give it a try for a quick Cinco de Mayo dish.


Easy Vegan Tortilla Soup
Serves 4


6 cups vegetable broth
1 tsp olive oil
1 white onion, coarsely chopped
1 anaheim chile, seeded and chopped
1 serrano pepper, seeded and chopped
1 can whole tomatoes, chopped (reserve juice)
1 can garbanzo beans, drained and rinsed
1/2 tsp chile powder
1/2 tsp ground cumin
1/2 cup fresh cilantro leaves, chopped
Fresh ground black pepper
2 corn tortillas, cut into strips (I used La Tortilla Factory's chipotle tortillas)
1/2 avocado, chopped (optional)
Olive oil spray
Salt


In a large soup pot, heat olive oil over medium heat.  Add onion and pepper and saute for ~5 minutes, until softened.  Add in chopped tomatoes with juice, vegetable broth, garbanzo beans and spices.  Bring to a low boil and allow to heat through.  


Preheat oven to 375 degrees.  Place tortilla strips onto baking sheet and spray lightly with olive oil spray, then sprinkle with salt.  Bake strips for 15 minutes, flipping halfway through cooking. Remove from oven when crispy.


To serve, garnish each bowl with chopped cilantro, avocado (if desired) and several tortilla strips.


Nutrition Info per 1 1/2 cups: 193 calories, 3.5 g fat, 8 g protein, 30 g carbohydrates, 6 g fiber

80--- Pineapple Lime Agua Fresca and Granita

This is like a BOGO sale. Buy one get one. Make Pineapple Lime Agua Fresca, get a free granita!  Ole, ole. 

Pineapple Lime Agua Fresca and Granita
Makes ~ 1/2 gallon agua fresca and 2 cups granita

2 cans pineapple slices, 1 cup juice reserved
2 limes, zested and juiced
5 Tbsp sugar, divided
6 cups seltzer water, flattened

In a large food processor, combine pineapple slices, 1/2 cup reserved juice, lime zest, and lime juice until finely pureed.  Place a fine strainer over a pitcher.  Place pineapple lime puree into strainer and press down on pulp to drain out juice. 

For granita, place pulp into an 8x8" baking dish.  Whisk in 2 Tbsp sugar and remaining 1/2 cup pineapple juice.  Place dish into freezer.  Every 20 minutes, whisk mixture with a fork, making sure to break up chunks.  Repeat process for 1 hour, until a frozen granulated mixture is formed.  Whisk again prior to serving.

For agua fresca, add flattened seltzer water and 3 Tbsp sugar to pineapple lime juice.  Serve chilled over ice, garnished with a lime wedge.

Nutrition info per 1 cup juice: 50 calories, 0 g fat, 0 g protein, 12 g carbohydrates

Nutrition Info per 1/2 cup granita: 93 calories, 0 g fat, 0.5 g protein, 23 g carbohydrates, 1 g fiber