'Twas the Night Before Christmas...

...and we received an email from a woman in LA who questioned why in our book on page 38 we recommended including two Hershey's Kisses in a child's school lunchbox. She expressed concern that the sugar in this treat could lead to hyperactivity. Following is part of our response to her. We welcome all feedback about about our book, and do personally respond to all emails sent to us...

"In our lunchbox makeover, we took a prepackaged 'Lunchables' lunch that many kids bring to school and made it healthier. I think you would agree that cutting the fat and sodium by over 50%, upping the fiber sevenfold, doubling the calcium, and providing a half day's worth of vitamin C and almost two day's worth of vitamin A is a vast improvement.

Many children bring a dessert with their school lunch. A popular choice that we have observed in lunchboxes is an individual package of Oreo cookies. These Oreos provide 4 times more sugar and calories, 3 times more fat, and 60 times more sodium than our two Hershey's Kisses.

We believe in portion control. The standard serving on the Hershey's Kisses package is 9 pieces- we recommend 2 as a treat. There is about one teaspoon (4.5 grams) of sugar in two Kisses. We're quite sure that this is not enough to lead to hyperactivity in children."

FYI, a Capri Sun juice drink pouch has 25 grams of sugar. Our two tiny Hershey's Kisses are looking better and better!

Keep those emails coming - we love hearing from fans and even those who have questions about what we recommend!

Holiday Party Menu Planner

Why angst over your holiday dinner menu when help is just a mouse click away. Last year, we hosted the PBS special, RECIPE RESCUE. In it, we worked with a family to create a healthy and delicious holiday feast. Click here to watch our cooking videos and print recipes for Rosemary Roasted Turkey, Spinach Mashed Potatoes, Cheesey Broccoli Casserole, Maple Pecan Carrots, and Chocolaty Coconut Party Torte.

Happy Cooking!

Get Griddling!

We've had lots of fun creating new recipes with our Cuisinart GR-4 Griddler Panini maker. Desiree H. of Philadelphia is the winner of our latest giveaway for the Griddler and we're sure she'll have fun experimenting with it as well. Here's one of our favorites to get you started Desiree! For those of you who do not yet own a Panini maker, just cook it in a skillet with a heavy pot on top to flatten the sandwich a bit. Enjoy!


Tuna & Artichoke Panini
Makes 4 servings

One 6-ounce can light or albacore tuna, drained and flaked
One 6-ounce jar marinated artichoke hearts, drained and coarsely chopped
½ cup preshredded reduced-fat Cheddar cheese
¼ cup olive tapenade
4 teaspoons extra virgin olive oil
Eight 1/2-inch-thick slices Italian bread (about 5 x 2 ½ inches)

Preheat the Panini grill on high heat. Combine the tuna, artichoke hearts, cheese, and olive tapenade in a bowl and set aside. Lightly brush one side of each slice of bread with olive oil. Place 4 slices of bread on the work surface, oiled side down. Divide the tuna mixture evenly between the bread. Top with the remaining slices of bread, oiled side up. Place sandwiches in the Panini press and cook until golden brown, about 5 minutes. Slice each sandwich in half and serve.

Nutrition Information per Serving:
240 calories, 14g fat (3g saturated, 0.2g omega-3), 660mg sodium, 14g carbohydrate, 2g fiber, 17g protein, 15% calcium

Holiday Foods ... Enjoy Them!!

This morning, we watched a segment on the Today Show featuring tips for avoiding holiday weight gain. The Today guest suggested that one of the best ways to curb your holiday cravings is to eat before you go to a party. We've heard this advice numerous times and every time, it makes us chuckle. We prefer to go to a party hungry, saving up our calories for the fun foods that await us! After all, eating and enjoying a delicious variety of appetizers and treats is part of what the holidays are all about.

While we don't recommend gorging on platefuls of Brie cheese and rich chocolate fudge, we would never advise anyone to deprive themselves either. Here are a few tips to help keep weight gain in check during the holiday season:
- Increase your exercise (walk, walk, walk!): It will help reduce your stress level and burn off extra calories.
- Start your party nibbling with low-calorie choices: Fill up first on things like shrimp cocktail, veggies with hummus or lowfat dip, and fruit. Once you feel satisfied, enjoy a tiny taste or two of the more caloric options. Then, move away from the food table!
- Beware of beverages: The calories from beverages can add up before you know it. Stick with water or seltzer (we like the lemon and lime flavors), choose lowfat eggnog if available, limit party punch to one glass and watch your alcohol consumption.

Life is short. So get out there and enjoy eating and drinking (in moderation!) with family and friends over the holidays. Cheers!

A Sweet Veggie Side Dish

Every year without fail, we both make our favorite sweet potato casserole recipe for family holiday gatherings. It's always a huge hit but requires a lot of ingredients and results in a sink filled with dirty dishes. Since we love sweet potatoes -- as do our kids -- we decided to take our tried-and-true recipes and simplify them quite a bit. What we came up with is this simple veggie side dsh you and your famiy can enjoy any day of the year. All you'll need is a pot, a bowl, and a potato masher!

Smooshed Sweet Potatoes
Makes 4 (almost 1/2 cup) Servings

1 pound sweet potato (about 2 medium)
2 tablespoons orange juice
1 tablespoon brown sugar
1/2 tablespoon butter
1/8 teaspoon kosher salt
Pinch ground pepper
Pinch ground ginger

Cook the sweet potatoes in a pot of boiling water for 20 to 30 miutes or until tender. Let cool. When you can handle the sweet potatoes, peel them and then mash with a potato masher or fork. Stir in the orange juice, brown sugar, butter, salt, pepper, and ginger until well combined. Season with additional salt, pepper, and ginger to taste.

Nutrition Information per serving: 120 calories, 1.5g fat (1g saturated), 110mg sodium, 24g carbohydrate, 4g fiber, 2g protein, 110% vitamin A, 30% vitamin C

Holiday Cookie Makeover

Now that Thanksgiving is behind us and the holiday season is in full swing, you may be dusting off your old recipe box as you plan for a month of baking your favorite festive treats. If that's the case, we hope you'll try some of our hot-off-the press cookie recipes featured in this month's issue of Kiwi magazine. There, you'll find five of our best-ever cookie makeovers. Perfect for cookie swaps, neighborhood parties, and family gatherings, you'll love our sweet, better-for-you confections. Click here http://mealmakeovermoms.com/about/press/pdf/KiwiCookieSep2007.pdf to check out the article (hey, we even made the cover with our Chocolaty Coconut Mini Tortes recipe).

Chocolaty Coconut Mini Tortes
Makes 2 Dozen

These super fudgy, hard-to-resist nibbles get a healthy makeover with a few smart switches. For starters, we use whole wheat flour instead of white. For the clincher, we swap the usual stick or two of butter for a healthier fat: canola oil. By using omega-3 eggs, we also up the ante on nutrition.

8 ounces semisweet chocolate chips (about 1 1/4 cups)
1/2 cup canola oil
1 cup granulated sugar
1/2 cup whole wheat flour
1/2 cup unsweetened cocoa powder, sifted
1/4 cup shredded unsweetened coconut
5 large omega-3 eggs, beaten
Confectioners’ sugar

Preheat the oven to 350°F. Lightly oil or coat 24 mini muffin cups with nonstick cooking spray and set aside. Stir the chocolate chips and canola oil in a medium saucepan over low heat until melted, about 2 minutes. Remove from the heat. Whisk the sugar, flour, cocoa powder, and coconut in a large bowl until well combined. Whisk in the eggs until well blended. Add the melted chocolate mixture and stir to combine. Spoon the batter evenly into the prepared muffin cups. Bake about 15 minutes or until a toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool for 5 minutes. Remove the tortes and cool. To add “snow” to the tops of each torte, sprinkle with confectioners’ sugar.

Nutrition Information per Serving: 150 calories, 9g fat (3g saturated, 0.5g omega-3), 15mg sodium, 18g carbohydrate, 1g fiber, 2g protein

So You Think You Can Cook!

Last month, the Rachael Ray Show invited Liz to help judge their "So You Think You Can Cook" culinary challenge. The story aired today, and we sure hope some of you saw it! If you missed it, click the following link to watch a clip from the Rachael Ray Show.

Viewers from all over the country entered to take part in the challenge, but only five contestents were ultimately selected. Once the contest began, the finalists were given various cooking challenges and each week, one contestant was eliminated. The challenge that Liz had the opportunity to judge took place at an elementary school in Long Island, NY. There, the three remaining contestants were asked to create a healthy meal for a group of hungry and finicky third grade students.

While the recipes all tasted okay -- turkey meatballs, breaded chicken nuggets, sauteed peas, oven baked potato fries -- none blew Liz away in terms of kid-friendly flavors or nutrition (wow, she's a tough judge)!

All in all, hanging out behind the scenes during the show's taping was a thrill. There were a mind-blowing 25 producers, food stylists, and crew members on hand to light the kitchen, set up the cameras, coordinate the kids, and organize a well-stocked food pantry for the contestents. The set-up began around noon and ended at 8:00 PM that night. It's amazing how much people power it takes to create entertaining "reality" TV. We've included a couple of photos so you too can take a sneak peak behind the scenes.

Manic Mommies Escape

Moms from as far away as Texas and Michigan gathered in Newport, RI this past weekend for the first annual Manic Mommies Escape. We had the pleasure of joining the group -- nearly 100 manic mommies strong -- for a fast-paced Meal Makeover lecture. During our presentation and cooking demo, sponsored in part by Mom's Best Naturals, we prepared our Grab-and-Go Breakfast Bars and talked about easy and realistic ways to add good nutrition to the family table.

One mealtime challenge that came up was the issue of feeding picky eaters, especially those who love a particular food one day but then refuse it the next. Click here to watch our picky eaters video clip for clever ways to tackle this all-too-common problem. On a final note, we’d like to send a huge thank you to Erin Kane and Kristin Brandt (AKA the Manic Mommies) for inviting us to speak at the Escape!

The Dinner Party Project

When children learn where their food comes from and acquire hands-on skills in the kitchen, they're more likely to eat a healthful diet. That's the premise behind The Dinner Party Project, a nationwide cooking program introduced by Spoons Across America,® an organization dedicated to educating children, teachers, and families about the benefits of healthy eating. Recently, the five-week program came to Liz's town of Lexington, MA where a group of twenty 5th grade students were taught about nutrition (that's where Liz came in), food safety, meal planning, table setting, etiquette, and cooking. The course culminated with a giant dinner party where the kids cooked a delicious meal of roasted chicken and autumn vegetables, salad, and homemade bread that their families were able to enjoy. One of the coolest things about Lexington's Dinner Party was the role that the Lexington Farmer's Market was able to play. Students had the opportunity to tour the market, meet local farmers, and create the meal using fresh ingredients from the area. If you want to bring the Dinner Party Project to your community, check out http://www.spoonsacrossamerica.org/.

Candy Rules!!

Halloween is behind us but for many families, the aftermath is buckets and pillowcases filled with candy. To help your kids control their appetite for Skittles and Snickers, consider some of our Halloween food rules:

- Set limits. It's okay to eat a couple of pieces of candy a day, but half a dozen or more is a bit much. For Liz's boys, two or three pieces is the limit: one piece after lunch and one after dinner (none for snack time).
- Donate a few pounds to your local nursing home.
- Make tooth brushing mandatory after eating a treat.
- Find out if your dentist, or any others in your community, have a "buy-back" program. In our area, one dentist pays $2.00 per pound of confections. In December, he and his young patients use the candy to create a gingerbread house which is then given to a local nursing home.

Tell us about your candy rules!

Halloween Party Ideas

Add a new twist to your Halloween gathering by serving some good-for-you goodies. Kid-friendly suggestions: sweet potato chips, all-natural cheese curls, popcorn, dried fruits such as apricots and cranberries, Chocolaty Pumpkin Bars , pumpkin seeds, and chocolate milk. You can even try these fruit kebabs, presented in a pumpkin!

Frighteningly Delicious Fruit Kebabs

Makes 25 kebabs

1 honeydew melon, cut into cubes

1 cantaloupe, cut into cubes

1 quart strawberries

1 small bunch seedless red or green grapes

Mini marshmallows

25 ten-inch wooden skewers

Thread fruit and marshmallows onto skewers. Stick ends into pumpkin (to make inserting the wooden skewers easier, use something like a metal meat thermometer ... or even a drill bit ... to poke the holes). For an added element, use a marker to create a funny or scary face.

Nutrition Information per Kebab: 25 calories, 0g fat (0g saturated fat), 0mg sodium, 6g carbohydrates, 1g fiber, 0g protein, 35% Vitamin C

The Best Snack Cake Ever!

Celebrate autumn’s best apples with this easy-to-make snack cake. Perfect in a lunch box or as an after-school treat, your kids will love every healthy bite. The Meal Makeover secrets in this recipe include the whole wheat flour, flaxseed, omega-3 eggs, and of course, the apples.

Apple Butterscotch Cake
Makes 15 servings

1 cup all-purpose flour
3/4 cup whole wheat flour
3/4 cup granulated sugar
1/4 cup ground flaxseed or wheat germ
1 teaspoon baking powder
1 teaspoon pumpkin pie spice or cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
3 large omega-3 eggs, beaten
1/2 cup unsweetened applesauce
1/2 cup canola oil
2 large Golden Delicious apples, unpeeled, cut into quarters, cored, and coarsely grated (about 2 packed cups)
1/3 cup butterscotch chips

Heat the oven to 350°F. Spray a 9 X 13-inch baking pan with nonstick cooking spray and set aside. Whisk together the two kinds of flour, sugar, flaxseed, baking powder, pumpkin
pie spice, baking soda, and salt in a large bowl. Whisk together the eggs, applesauce, and oil in a separate bowl. Stir in the apples until well blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Stir in the butterscotch chips. Pour the batter into the prepared baking pan; smooth with a rubber spatula. Bake about 35 minutes, or until the top is golden and a toothpick inserted in the center comes out clean. Cool on a rack before cutting.

Nutrition Information per Serving: 220 calories, 11g fat (3g saturated fat), 160mg sodium, 28g carbohydrates, 2g fiber, 4g protein

BACK TO NATURE Giveaway Winners

We are thrilled to announce the winners of last month's giveaway for snack bars and squares from Back to Nature. The snack lineup includes Banana Walnut Bakery Squares, Oatmeal Raisin Bakery Squares, Apple Fruit & Grain Bars, Strawberry Fruit & Grain Bars, Cranberry Almond Chewy Trail Mix Bars, and Cherry Pecan Chewy Trail Mix Bars. Made with organic fruits, grains and real nuts, but none of the artificial flavors, preservatives and high fructose corn syrup found in many popular bars, nutritious Back to Nature squares and bars are a snack you can feel good about!

And the winners are ....
Gina L. from Burke, VA, Jo C. from Rancho Cucamonga, CA, Amy B. from Westport, CT, Michelle S. from Bedford, IN, Nancy C. from Reading, MA, Patricia M. from Wakefield, MA, Kelly D. from Colorado Springs, CO, Barbara B. from Coplay, PA, Kelly M. from Lakeville, MN, Aileen B. from Johns Creek, GA, Donna Z. from Bronston, KY, Susan H. from Troy, MI, Karen H. from Steilacoom, WA, Dawn Y. from Urbandale, IA, Daniele F. from Sun Prairie, WI, Diane S. from Palm Coast, FL, Crystal B. from Keller, TX, Jennifer M. from Cranston, RI, Cathy N. from Rockville, MD, Vivian T. from Kailua, HI.

We wish we could hand deliver all of your gifts (especially to Hawaii) but clearly that is not realistic. So instead, expect your gift boxes to arrive via snail mail some time over the next few weeks. We'll be back in touch in early November with news on our next cool giveaway.

Simply Ming

We recently had the opportunity to mingle with celebrity Chef Ming Tsai (http://www.simplyming.org/), host of the popular PBS cooking series, Simply Ming. We ran into him at the annual meeting of the American Dietetic Association (ADA) in Philadelphia, PA. There, on behalf of Canola Info, Ming conducted a cooking demonstration featuring recipes from his show. The MC for the event was dietitian pal and author of The Dish on Eating Healthy and Being Fabulous, Carolyn O’Neil (http://www.dishdivas.com/). Liz was invited up on stage to taste his food along with incoming ADA president, Marty Yadrick and Jeanne Goldberg, Professor of Nutrition at Tufts University. Ming was as charming (and handsome!) in person as he is on TV … and his beautiful food tasted great too!

The Battle of the Books

There's a bit of a battle going on at the bookstore this week between the newly released Deceptively Delicious by Jessica Seinfeld and The Sneaky Chef by Missy Chase Lapine, released just last spring. Both feature recipes that "hide" fruit and veggie purees in kid-favorite meals -- everything from mac & cheese to chicken nuggets.

While we like the idea and confess to "weaving" good-for-you ingredients into many of our kid-friendly recipes (Chocolaty Pumpkin Bars, Have-It-Your-Way Tacos w/ black beans, Mama's Amazing Ziti w/ shredded carrot), we think it's critically important to introduce children to the actual fruits and vegetables themselves.

When our book came out in 2004, the public was just starting to talk about the growing rate of childhood obesity in the U.S. as well as poor nutrition among kids. We hope The Moms' Guide to Meal Makeovers helped to get that conversation going... we plan to talk about it now and in the future and to offer fresh advice and recipes on our blog and websites. AND ... if all goes according to plan, we'll get book #2 published before our kids go off to college! We'll keep you posted.

In the meantime, feel free to share your "sneaky" tricks for getting your kids to eat healthfully. We'd love to hear from you.

A Nutrition Extravaganza!

We just returned from the annual meeting of the American Dietetic Association in Philadelphia. In addition to interesting seminars and networking receptions, we had the opportunity to check out hundreds of products at the Convention Expo. Overall, what we saw was food companies making an effort to add good-for-you ingredients to their products. Yeah! We'll be featuring some of our favorite finds in our upcoming blog entries. To whet your appetite, here are a few fun products that we learned about and sampled.

KeriBar is made with whole grains, flaxseed, and dried fruits. Our favorite flavor: Strawberry Chocolate Chip (it reminds us of our own homemade Grab-and-Go Breakfast Bars).

Gerber Graduates mini fruits and mini veggies feature freeze-dried bits of apples, bananas/strawberries, and corn. They're all natural and ideal snacks for toddlers with tiny tummies.

Ian's Natural Foods has introduced new whole wheat french toast sticks available in three fun flavors: Cinnamon & Honey, Banana, and Triple Berry. There is also a wheat-free/gluten-free version.

Calling All Snackers

If you have a toddler, you probably spend a lot of time preparing and serving snacks. Toddlers have tiny tummies and need lots of mini meals to stay energized (and happy) throughout the day.

Right now, we are working on a magazine article featuring healthy snack ideas for little kids -- especially those between the ages of 2 to 4. Although we have plenty of yummy and nutritious suggestions -- fruit smoothies, Banana Chocolate Chip Muffins, apples dipped in peanut butter, whole grain cinnamon swirl toast -- we are on the lookout for even more ideas. What are your favorite go-to snacks? What do you pack when you're on the run and need a portable nibble for your toddler? What's your child's favorite after-school "treat?"

Share your snack suggestions by posting to our blog!

Banana Chocolate Chip Muffins
Makes 12 Muffins (or 24 Mini Muffins)

1 cup all-purpose flour
1/2 cup whole wheat flour
1/4 cup wheat germ or ground flaxseed
2 teaspoons baking powder
1/4 teaspoon salt
2 ripe bananas, mashed (about 1 cup)
2 large eggs, beaten
1/2 cup packed brown sugar
1/3 cup canola oil
1/3 cup 1% lowfat milk
1 teaspoon vanilla
1/2 cup mini chocolate chips

Preheat the oven to 350°F. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside. Whisk together the all-purpose flour, whole wheat flour, wheat germ, baking powder, and salt in a large bowl. Combine the bananas, eggs, sugar, oil, milk, and vanilla in a medium bowl and stir until well blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Stir in the chocolate chips. Spoon the batter into the prepared muffin cups. Bake about 20 minutes or until the muffins are light golden and a toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool for 5 minutes. Remove the muffins and cool an additional 5 minutes before serving. To make 24 mini muffins, bake about 14 minutes.

Nutrition Information per Serving: 220 calories,10g fat (2g saturated), 140mg sodium, 31g carbohydrate, 2g fiber, 4g protein

The Whole Grain Quiz!

What's the difference between whole grain and fiber?
A. Whole grain and fiber are the same
B. Whole grain is a type of fiber
C. Fiber is just one part of the whole grain
D. Difference? There is no difference

If you answered C, fiber is just one part of the whole grain, you’re right. But most people get this question wrong. In fact, a recent survey found that 64% of consumers don’t know the difference between whole grain and fiber. Although many whole grains provide fiber, whole grains contain a host of other important nutrients including several B vitamins (thiamin, riboflavin, niacin, and folate) and minerals such as iron, magnesium, and selenium. Experts recommend eating three or more whole grain servings per day for a healthy digestive system, to help with weight management, and to lower the risk of heart disease.

To learn more about whole grains, watch our video clip on Whole Grains at http://www.mealmakeovertv.com/.
You can also check out the USDA MyPyramid website at http://www.mypyramid.gov/pyramid/grains_why.html

The Incredible Edible Egg

This week, the American Egg Board launched a new advertising campaign touting the health benefits of eggs. "Healthy!" you say? "Aren't eggs bad for my family, and shouldn't I be tossing all those yolks in the trash?" NO!!! We're huge fans of eggs (especially omega-3 eggs) and hope the following egg facts will change your opinion about this incredibly nutritious food:

• The yolk gets its color from the yellow-orange plant pigments, lutein and zeaxanthin. Lutein and zeaxanthin have been shown to reduce the risks of cataracts and age-related macular degeneration, the leading cause of blindness in those 65 and older.


• Egg yolks are one of the few foods that naturally contain vitamin D, essential for healthy bones.


• One egg has 13 essential nutrients in varying amounts – including high-quality protein, choline, folate, iron, zinc, and vitamins A, D and E ... all for just 75 calories.


• When shopping for eggs, look for Omega-3 eggs. They come from chickens fed a special dietof algae, fish oil, or flaxseed. Omega-3 eggs may cost a few pennies more, but we think it’s well worth it for the heart-health benefits.

For more information on eggs, visit http://www.incredibleegg.org/. Also, be sure to check out our Pantry Tip/Omega-3 Foods video clip at http://www.mealmakeovertv.com/

No Burping at the Table

As a mom of two rambunctious boys -- 12-year old Josh and 8-year old Simon -- Liz knows how frustrating it can feel when kids burp, whine, diss the meal and get up and down during dinner. That's why she put the kibosh on bad manners and roudy mealtime behavior when her kids were young. With realistic and enforcable food rules, family meals are now a pleasurable daily ritual. Visit Meal Makeover TV to watch our Food Rules video clip featuring simple strategies for implementing the following rules:

• Practice Good Manners at the Dinner Table
• Mom is the Executive Chef, Not the Short-Order Cook
• Drop Out of the Clean Plate Club
• Let Them Eat Cake ... Sometimes

It's Wild Blueberry Season

Maine is the largest producer of wild blueberries in the world and last week, Liz was there to experience the tiny sweet berries in all their glory. With her family, she traveled to a picturesque area called Sebasco Bay and enjoyed the local cuisine (lobsters, mussels, potatoes and blueberries, of course). If you're lucky enough to get a hold of some Maine wild blueberries, try our Blueberry Snack Muffins. You can also use frozen blueberries so don't worry if you can't find the fresh ones.

Blueberry Snack Muffins
Makes 12 muffins

Topping:
1 tablespoon sugar
1 tablespoon wheat germ
1/4 teaspoon cinnamon

Batter:
1 cup all-purpose flour
1 cup whole wheat flour
1 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large omega-3 eggs, beaten
One 6 to 8-ounce container lowfat blueberry yogurt
1/2 cup granulated sugar
1/4 cup canola oil
1 teaspoon vanilla extract
1 1/2 cups fresh or frozen wild blueberries

Preheat the oven to 350°F. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside. Prepare the topping by combining the sugar, wheat germ, and cinnamon in a small bowl. Set aside. To make the batter, whisk together the all-purpose flour, whole wheat flour, baking powder, baking soda, and salt in a large bowl. In a separate bowl, combine the eggs, yogurt, sugar, canola oil, and vanilla and stir until well blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Gently stir in the blueberries. Spoon the batter into the prepared muffin cups. Sprinkle evenly with the topping. Bake about 20 minutes or until the muffins are golden and a toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool for 5 minutes. Remove the muffins and cool an additional 5 minutes before serving.

Nutritional Information per Serving: 190 calories, 6g fat (0.5g saturated), 31g carbohydrate, 2g fiber, 150mg sodium, 4g protein

Smart Snacking

On average, children consume over 850 snacks per year. Wow. That's a lot of nibbles! For many kids, snack time has unfortunately become junk food time. To turn snacks into the healthy mini meals they were meant to be try our new Grab-and-Go Breakfast Bars (a makeover of store-bought granola bars). This is one of our best recipes yet! In fact, it took us ten tries in the Meal Makeover Moms' Test Kitchen before we got it just right. It's super nutritious thanks to ingredients like walnuts, dried fruits, and whole grain cereals, and kids love the taste. What could be better?!

Grab-and-Go Breakfast Bars
Makes 16 Bars

1 cup quick cooking oats
1 cup shredded wheat cereal*
1 cup walnuts
1 1/2 cups dried fruit (we use a combination of dried apricots, dried plums, and dried cranberries)
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
2 large omega-3 eggs
1/3 cup honey
1 teaspoon vanilla extract
1/2 cup mini chocolate chips

1. Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan with nonstick cooking spray and set aside.
2. Place the oats, shredded wheat, walnuts, dried fruit, cinnamon, and salt in a food processor and pulse until the mixture is finely chopped (the dried fruit will be the size of a dried pea or lentil).
3. In a large bowl, whisk together the eggs, honey, and vanilla. Add the oatmeal mixture and chocolate chips and stir to combine.
4. Transfer to the baking pan and flatten down gently with the back of a spoon or spatula to spread evenly.
5. Bake about 18 minutes until the edges turn golden brown and the bars are done. Let bars cool completely in pan before slicing and serving.

* We like Mom’s Best Naturals Toasted Wheat-fuls for this recipe.

TIP: These bars freeze really well. So, if you have leftovers, wrap individual portions in plastic baggies or aluminum foil and freeze.

Nutrition Information per Serving: 160 calories, 7g fat (1.5g saturated, 0.7g omega-3), 85mg sodium, 23g carbohydrate, 2g fiber, 3g protein

Janice Meets Oprah

We've been told for years that we should be on the Oprah Winfrey Show to share our ideas & tips for feeding families a healthy diet. Janice finally had the opportunity to talk with/beg Oprah to let us on her show. Unfortunately, Janice didn't get a response from the Diva of Daytime TV because the Oprah Janice spoke to was made of wax. "Wax, you say?" Yes, since their meeting took place at Madame Tussaud's Wax Museum in New York City, it was impossible to get any sort of dialog going (though Janice did do her best). If anyone knows the real Oprah, feel free to tell her all about us!

Mad About Mangos

First grown in India over 5,000 years ago, mangos have emerged today as the world's most popular fresh fruit! They're a great source of immune-boosting vitamins A and C and are also low in calories and rich in fiber. Their versatility can't be beat. We love them as a snack or blended into sweet, refreshing smoothies. They also work wonders in sensational summer salsas. In fact, we recently created a recipe for Mango Cilantro Salsa, perfect as a topping for grilled seafood, beef, pork, or poultry. If this recipe is a tad too sophisticated for your kids, leave the red onion out. Or let loose and add a minced jalapeno for a bit more of a kick!

Mango Cilantro Salsa
Makes 5 to 6 Servings

1 ripe mango, peeled, pitted and cut into 1/2-inch cubes
1 small red bell pepper, diced into 1/4-inch pieces
1 small cucumber, peeled, seeded, diced into 1/4-inch pieces
1 lime (the zest and the juice -- about 2 tablespoons)
2 tablespoon minced red onion, optional
2 tablespoons coarsely chopped cilantro
2 tablespoons honey
1 teaspoon ground cumin
1/2 teaspoon kosher salt
Freshly ground pepper to taste

In a large bowl, combine all of the ingredients and mix together well. Season with additional salt and pepper to taste. Refrigerate about 1 hour to allow the flavors to blend.

Nutrition Information per Serving: 60 calories, 0g total fat, 180mg sodium, 15g carbohydrate, 1g fiber, 0g protein, 25% vitamin A, 40% vitamin C

Click here to watch a video of our Mom's Mango Smoothie recipe at http://www.mealmakeovertv.com/

For more delicious mango recipes check out http://www.mango.org/

Fishing for Compliments!

When we each received our Master’s Degrees at Boston University back in the 1980s, we didn’t expect to return 20 years later to teach a cooking class for 25 members of the National Fisheries Institute. But that’s just what we did last week. And what a fun time we had! After showing folks how to dice a mango, cut a sweet potato, and juice a lime, we all went into the commercial kitchen and cooked up a storm.

We all prepared and then enjoyed an appetizer of Crispy Shrimp with Garlicky Sautéed Spinach, followed by Almond Crusted Tilapia with Mango-Cilantro Salsa, Sweet Potato Fries, Mesclun Salad with Simply Sweet Vinaigrette, and ended with Chocolaty Coconut Torte with Fresh Raspberries. We ended our meal with a hilarious contest to see who could hand whip cream fastest to serve with the torte.
Here’s one of the favorite recipes that we invite you to try. We guarentee you'll love it!

Crispy Shrimp with Garlicky Sautéed Spinach

Makes 5 Appetizer Servings

1 pound jumbo raw shrimp (15 count), shelled and deveined

1 large egg (preferably an omega-3 egg), beaten
1 cup Panko (Japanese style) bread crumbs

1/4 cup grated Parmesan cheese
2 tablespoons ground flaxseed
1 tablespoon canola oil
1 tablespoon butter

1 tablespoon canola oil
1 garlic clove, minced
One 10-ounce bag prewashed baby spinach
Kosher salt
Freshly ground pepper
1 lemon cut into wedges

Flatten each shrimp gently with a mallet or rolling pin and set aside. Combine the bread crumbs, Parmesan cheese, and ground flaxseed in a shallow bowl. Place the egg in a separate bowl. Dip each shrimp in the egg, then coat evenly with the bread crumb mixture. Arrange on a plate. Heat the oil and butter in a large nonstick skillet over medium-high heat. Add the shrimp and cook until crispy and cooked through, 1 to 2 minutes per side. You may need to cook the shrimp in two batches depending on the size of your skillet.

Meanwhile, heat the oil in another large nonstick skillet or saucepan over medium heat. Add the garlic and cook until golden, about 1 minute. Add the spinach, raise the heat to medium-high, and cook, stirring frequently, until the spinach wilts, 3 to 5 minutes. Season with salt and pepper to taste.

To serve, divide the spinach and shrimp evenly onto five plates, and garnish with a lemon wedge.

Nutrition Information per Serving: 290 calories, 14g fat (3g saturated, 1.9g omega-3), 170mg cholesterol, 430mg sodium, 15g carbohydrate, 4g fiber, 26g protein, 50% vitamin A, 25% vitamin C, 30% iron

"The Moms" Meet Mom's Best

It's not everyday you get to tour a cereal factory and see a wind turbine but that's exactly what we did last Tuesday in Northfield, Minnesota. As guests of the Mom's Best Naturals cereal company, we donned hairnets, safety goggles, ear plugs, and lab coats (see our ready-for-primetime photo below!) and went behind the scenes as thousands of pounds of hot and cold cereals were cooked up at the plant. Seeing raw wheat turned into one of our kids' favorite cereals, Sweetened Wheat-fuls, was a real treat. After the tour, we headed over to a wind turbine that is part of the network that generates 100% of the electricity used to create Mom's Best. How cool is that?

Mom's Best Naturals creates value-priced cereals (costing 20 to 50% less than comparable all-natural brands) that are made without artificial colors, flavors, or trans fats. You can see why we love them! For more information check out http://www.momsbestnaturals.com/. To see a video demo of our yummy Toasty-O-Granola recipe using Mom's Best Toasty O's, visit http://www.mealmakeovertv.com/.

Summer Camp Kebabs

Summer is in full swing and by now, some of you may have come to the realization that YOU'RE STILL PACKING LUNCHES for the kids! If PB&J is all you can muster up (let's face it, after a school year of stuffing lunch boxes, you may be a tad bit fried), try our Fruity Chicken Kebabs. With the season's freshest berries, grapes, and melon, these fun kebabs add flavor, fun and great nutrition to any camper's lunch box.Visit our new website, http://www.mealmakeovertv.com/ and be sure to watch our video of Fruity Chicken Kebabs to see how easy they are to make.

A Patriotic Dessert

Get ready for the 4th of July with one of our favorite easy-to-make desserts, Apple Blueberry Walnut Crisp. Made with red delicious apples and blueberries and then topped with vanilla ice cream or frozen yogurt, this red, white, and blue dessert is the perfect ending to any July 4th feast. The fact that it’s bursting with great nutrition makes it even better!
Watch us cook up this mouth-watering dessert at http://www.mealmakeovermoms.com/flash/tvAppleBlueberryCrisp.html

Apple Blueberry Walnut Crisp
Makes 6 Servings

Filling:
3 large red or golden delicious apples (about 2 pounds), peeled and cut into 1/2-inch pieces (about 4 cups)
2 tablespoons packed brown sugar
2 tablespoons whole wheat flour
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/2 pint blueberries (1 cup) or 1 cup frozen wild blueberries

Crisp Topping:
3/4 cup walnuts, very finely chopped
1/4 cup old-fashioned or quick-cooking oats
2 tablespoons packed brown sugar
2 tablespoons whole wheat flour
2 tablespoons ground flaxseed
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
2 tablespoons canola oil

Preheat the oven to 400°F.
Combine the apples, brown sugar, flour, vanilla, and cinnamon in a large bowl and toss to coat. Gently toss in the blueberries. Place the apple mixture in an 8 x 8-inch baking dish and set aside.
To make the topping, combine the walnuts, oats, brown sugar, whole wheat flour, flaxseed, cinnamon, and salt in a medium bowl. Add the canola oil and stir until the dry ingredients are well coated.
Spread the topping evenly over the fruit mixture. Bake 40 to 45 minutes, or until the fruit is tender and the topping is golden brown (cover with foil if the topping browns too quickly).

Nutrition Information per Serving: 260 calories, 16g fat, (1.5g saturated, 2.3g omega-3), 105mg sodium, 30g carbohydrates, 4g fiber, 4g protein, 10% vitamin C

Nachos with a Twist

Last week, Janice was out in Portland, OR visiting family. While she was there, she was a guest on the local ABC morning show talking about tips for eating healthy on a budget. In contrast, that evening, she went to a sports bar to watch the Red Sox game and to sample some of the local "cuisine." We put the word cuisine in quotes because what she ate was a bit odd to say the least: deep-fat fried Tater Tots topped with some sort of "cheese sauce" (notice the quotes again) and a few chopped tomatoes. Though Janice admits the greasy Tachos tasted pretty good, she wouldn't make a habit out of eating them (lest she clog up her arteries and require a new plus-size wardrobe). If your mouth is watering and you'd like to make this dish at home, be sure to use a lowfat cheese (we like Cabot) and one of our favorite all-natural Best of the Bunch Tot brands: Ian's Alphatots or Cascadian Farm Spud Puppies.

For more of our kid-friendly food favorites, check out the Best of the Bunch at:
http://www.mealmakeovermoms.com/club/best.html

Breakfast: Better Late Than Never!

Now that school is out (or almost out for our kids), your alarm clock may be taking a much-needed summer siesta. If sleeping late means you and your crew are skipping breakfast and grabbing a mid-morning donut on your way to camp or the beach, consider making our Chocolaty Pumpkin Bars instead! Packed with nutrient-rich ingredients like pumpkin and pecans, this delicious "belated breakfast" treat will keep you fueled until lunchtime rolls around.

Get the recipe and watch our video clip of Chocolaty Pumpkin Bars at: http://www.mealmakeovermoms.com/flash/tvChocolatyPumpkinBars.html

Popcorn Green Beans

Plain steamed green beans can be boring, but when you toss them in a hot wok or skillet with canola oil, kosher salt, and pepper, they're downright irresistible. The inspiration for this recipe came from Liz's friend Marcia who, at the request of her kids, Julia and Ben, makes this crunchy side dish at least once a week.

The reason we call this recipe "popcorn" green beans is because Marcia's kitchen smells like popcorn when she makes it (we're not sure why, but it really does!). We just returned from the market with the season's freshest green beans and tested the recipe. Now all of you can make it at home. Let us know what you think!

Popcorn Green Beans

Makes 4 to 5 Servings

2 tablespoons canola oil

1 pound green beans, washed and trimmed

1/4 teaspoon kosher salt (we like Diamond Crystal)

Freshly ground pepper

Heat the oil in a wok or large skillet over medium-high heat. Add the green beans and toss until well coated with the oil. Add the salt and a pinch of pepper and continue to cook, stirring frequently, for 3 minutes. Sample the green beans and season with additional salt and pepper to taste. Continue to cook for 2 to 3 more minutes until the green beans are crisp-tender. Eat and enjoy!

Fish is Brain Food!

Last week, the 13-year-old winner of the Scripps National Spelling Bee stated with confidence that he almost always eats fish before a competition because, “it’s good for the brain.” Evan O’Dorney, who often orders a tuna salad sandwich from Subway, is clearly one smart cookie!

Recent studies confirm a link between seafood and brain development. One study from Rush University Medical Center in Chicago found that a diet rich in seafood reduces the rate of cognitive deterioration in the elderly. For those of us (especially overworked cookbook authors) who experience signs of cognitive deterioration on a daily basis, this is great news!

To get more seafood into your diet, try this super-easy recipe.

Scoop-It-Up Tuna Salad
Makes 2 Servings

One 6-ounce can solid white or light tuna in water, drained and flaked
1 small carrot, shredded (about 1/2 cup)
3 tablespoons light canola mayonnaise
Salt and pepper

Scoopers: Baked tortilla chips, cucumber wheels, mini whole wheat pitas, whole grain crackers

Combine the tuna, carrot, mayonnaise, and salt and pepper to taste in a medium bowl and mix well.
To pack for a school lunch, place the tuna salad in a plastic container with a tight-fitting lid. Pack “scoopers” in separate containers.

Nutrition Information per Serving: 200 calories, 9g fat (0.5g saturated, 1.5g omega-3), 530g sodium, 6g carbohydrate, 1g fiber, 20g protein, 90% vitamin A

Watch a video clip of this recipe on MealMakeoverTV.com:
http://www.mealmakeovermoms.com/flash/tvTunaSalad.html

Meal Makeover Mom Cooking Party

Last night, Betsy, a mom from Milton, MA, hosted a Meal Makeover Mom Cooking Party. She and friends Ashley and Ruth from the SoBo (South of Boston) Moms Group got together to share a glass of wine and cook a few recipes from our book. Since Betsy let us know about the party ahead of time, we made a plan to call her house via speakerphone to join in on the fun! The moms had plenty of questions ranging from how to choose the best cooking oils to fresh ideas for preparing last-minute meal for the whole family. We hope more of you will follow their lead by hosting your own cooking party. Click the following link for our party planning page: http://www.mealmakeovermoms.com/party/index.html

Eat Lean!

A couple of weeks ago, Janice was in Naples, Florida speaking at a food conference (while Liz was back in the test kitchen slaving over a hot stove). On the panel with Janice was Sally Squires, longtime Health & Nutrition Columnist for the Washington Post. Sally just released her new weight loss book, Secrets of the Lean Plate Club. Her “non-diet” approach is refreshing, and the book is filled with strategies, recipes and physical activity ideas to help people reach their weight loss goals. If you’d like to receive Sally’s weekly Lean Plate Club newsletter, click here: http://www.washingtonpost.com/wp-dyn/content/article/2006/10/12/AR2006101200647.html

Ready, Set, Grill

With Memorial Day just around the corner, it’s time to fire up your backyard grill. Instead of the same old burgers and dogs, try pork tenderloin instead. We like it because it’s versatile, easy to cook, and very lean. In fact, it has the same amount of fat as skinless chicken breast and is also a great source of B vitamins.

If you need some incentive to expand your grilling repertoire, the National Pork Board is sponsoring a recipe contest: Grilling Grates from 50 States. They’re looking for regionally-inspired, quick and easy tenderloin recipe creations with five ingredients or less. You can check it out at TheOtherWhiteMeat.com. In the meantime, to get you started, try our pork tenderloin recipe … with just 5 simple ingredients.

Rosemary-Marinated Pork Tenderloin
Makes 4 Servings

One 1 ¼ pound pork tenderloin
1/4 cup Italian salad dressing
1 tablespoon chopped fresh rosemary
1 teaspoon Dijon mustard
1 clove garlic, minced
1/2 teaspoon kosher salt
Pinch black pepper

Place the pork in a large resealable plastic bag; set aside. Whisk together the salad dressing, rosemary, mustard, garlic, salt, and pepper in a bowl. Pour the marinade over the pork. Seal the bag and refrigerate for at least 1 hour, or up to 24 hours for the most flavorful results.

Nutrition Information per Serving:
170 calories, 6g fat (2g saturated fat), 160mg sodium, 0g carbohydrate, 0g fiber, 28g protein

100% Fruit Juice: AOK for Kids

Contrary to what many moms and even pediatricians may think, drinking 100% fruit juice doesn't make kids overweight or obese. In fact, new research shows that juice drinkers eat a pretty healthy diet -- consuming less fat, saturated fat, and added sugars and more nutrients like vitamin C, folate, and potassium. The study, which analyzed the diets of 3,618 children between the ages of 2 to 11, found that drinking 100% juice can actually reduce the risk of weight gain among kids.

A few tips for Moms:
* Choose 100% fruit juice or 100% fruit & veggie juice (check out new Juicy Juice Harvest Surprise -- Orange Mango, Tropical, & Grape -- made with a kid-friendly blend of fruits and vegetables including apples, pears, carrots and sweet potatoes).
* Stick to the American Academy of Pediatrics 100% juice guideline of no more than 4 - 6 ounces for 1 to 6 year olds and 8 - 12 ounces for older kids.
* Blend 100% juice into thirst-quenching smoothies for extra nutrition.

Tropical Strawberry Smoothie
Makes 3 Servings


2 cups Tropical Juicy Juice Harvest Surpise
1 cup frozen strawberries
1 cup frozen nonfat vanilla yogurt
1 ripe banana
3 straws

Place the juice, strawberries, frozen yogurt, and banana in a blender. Process until smooth.
Pour evenly into three individual glasses and serve with a straw.

Burgers Anyone?

Have you ever wondered how much saturated fat and cholesterol you get when you bite into a burger made with 80 or 90% lean ground beef? We sure have. Believe it or not, companies are not required to list the nutrition facts on ground beef. But now there's a tool, the Ground Beef Calculator, that crunches the numbers for you. By inputting a few key facts into the online calculator, you can view the full nutrient breakdown of different ground beef choices, including calories, fat, saturated fat, vitamins, and minerals. Check out the calculator at http://www.ars.usda.gov/nutrientdata/GroundBeefCalculator And while we're on the subject of ground beef, try our recipe for Cheesy Black Bean Burgers, perfect for busy weeknights or lazy weekends.

Cheesy Black Bean Burgers
Makes 8 Servings

One 15 ½-ounce can black beans, drained and rinsed
1 pound lean ground beef (90% or higher)
1 large egg, beaten
1 cup preshredded reduced-fat Cheddar cheese
1/3 cup seasoned bread crumbs
1/2 teaspoon garlic powder
8 hamburger buns

Preheat the grill to medium. Place the black beans in a large bowl and mash with the back of a large spoon until smooth but still a bit chunky. Add the beef, egg, cheese, bread crumbs and garlic powder and mix until well combined. Divide the beef mixture and shape into 8 patties. Place the patties on the grill and cook until no longer pink inside and an instant-read thermometer registers at least 160°F, about 4 minutes per side. Serve on hamburger buns with your favorite toppings and condiments.

Nutritional Information per Serving: 310 calories, 8g fat (3g saturated), 510mg sodium, 32g carbohydrate, 7g fiber, 28g protein

Canned Pumpkin: More than Pie

The other night, after speaking to one of our local Mothers of Twins groups, we left with a new and deliciously sneaky baking idea: add canned pumpkin to replace some of the butter or oil. People often use applesauce but canned pumpkin makes even better sense -- it's loaded with immune-boosting vitamin A, fiber, and hey, it's a vegetable! With idea in hand, Liz cruised by her neighborhood Trader Joe's and grabbed a box of chocolate brownie mix. Though it called for two eggs and a stick of butter – equivalent to 1/2 cup -- we tweaked things a bit. Here's our makeover:
- Switch from regular eggs to omega-3 eggs
- Replace the stick of butter with 1/4 cup heart-healthy canola oil AND 1/2 cup canned pumpkin puree
- Add two tablespoons ground flaxseed (for even more omega-3)

Initially, we planned to use 1/4 cup pumpkin but couldn't resist the temptation to add more (after all, we're dietitians ... so cut us some slack). To compensate for the extra 1/4 cup of liquid, we baked the brownies for a few additional minutes. Bear in mind that brownie and cake mixes vary, so you may need to experiment a bit. Our sense is that anywhere from 1/4 to 1/2 cup pumpkin puree will do the “trick.”

Now for the great part: The results were terrific. The brownies were rich and chocolaty and no one detected the pumpkin or the flaxseed. Who knew you could get 20% of your daily vitamin A in one small brownie by adding a little pumpkin.

TIP: Place half-cup portions of leftover pumpkin in small plastic resealable bags and freeze.

Home Runs All Around!

On Sunday night, the Red Sox swept their arch rival Yankees in a three-game series at Fenway Park. The icing on the cake during that game: four back-to-back home runs. It was pretty amazing and a thrill for the players and fans alike. That home-run thrill is something we feel every time we create a new recipe and our kids say, "Mom, I love it." Recently, we tested a new recipe, Mommy's Edamames, on Janice's 7-year old daughter, Leah. Not only did Leah agree to try a bite -- you know how kids feel about green veggies --she now lists edamame (the Japanese word for soybeans) as one of her favorite foods.

Check out the recipe below and Click here to watch a sneak preview of our Mommy’s Edamames cooking segment on MealMakeoverTV.com. You'll laugh when you see little Leah gobble it up.

Mommy’s Edamames
Makes 6 Servings

One 16-ounce bag frozen edamame (soybeans in pods)
1 tablespoon extra virgin olive oil
1/2 teaspoon kosher salt

Bring a saucepan of salted water to a boil.
Add frozen edamame. Bring the water back to a boil. Boil for 5 to 10 minutes depending how crisp you like your edamame.
Drain and return to saucepan. Toss with the olive oil and salt.

Tip: The actual pods are not edible. It’s the beans inside that you want to eat. Just pop them out into your mouth and enjoy.

Nutrition Information per Serving: 120 calories, 5g total fat (0g saturated), 125mg sodium, 9g carbohydrate, 4g fiber, 8g protein, 10% vitamin A, 10% vitamin C, 10% iron

Spring Showers Bring Inspiration

Spring is an amazing time of year in New England (that’s where we both live). But as diehard New Englanders know, the annual arrival of the daffodils and tulips can sometimes be usurped by rain and mud. Well, wouldn’t you know it: it’s school vacation week and it’s been raining solid for five straight days. To make the best of the situation, we took advantage of yesterday’s downpour by putting our two youngest taste testers – Janice’s daughter Leah, age 7, and Liz’s 8-year old, Simon, to work (well, sort of). As we rushed around the kitchen measuring ingredients and debating the merits of carrots, the kids built Legos, played knee hockey (a first for Leah to be sure), and sampled our latest recipe creation! So as we survive April showers, we bring you this delicious new seafood dish that’s sure to bring sunshine to everyone’s day!

Seafood is rich in heart-healthy omega-3 fats, but it's not the only source. Watch our video for easy ways to increase your omega-3 intake. Click here

Teriyaki Salmon in Foil
Makes 4 servings

1/4 cup lite teriyaki sauce
1 tablespoon brown sugar
1 teaspoon toasted sesame oil
1 teaspoon minced fresh ginger *
1 teaspoon cornstarch
1 ½ cups snow peas (about 4 ounces), trimmed
1 large carrot, cut into 2-inch long very thin “matchstick” strips (about 1 cup)
Four 5-ounce salmon filets, skin removed
Salt and freshly ground pepper
1 tablespoon toasted sesame seeds, optional

Preheat oven to 400°F. Cut four 12-inch square pieces of aluminum foil. In a bowl, whisk together the teriyaki sauce, brown sugar, sesame oil, ginger, and cornstarch until well blended. Lay the snow peas and carrots in the center of each piece of foil. Lay the salmon on top of the vegetables and season with salt and pepper. Spoon the teriyaki mixture evenly over each piece of salmon. Seal each packet by bringing up the sides and folding the top edge over twice. Seal the edges in the same way. Place the packets on a baking sheet and bake until the fish is cooked through and the vegetables are tender, about 18 minutes. Open the packets (be careful of the steam!), place the salmon on individual plates, top with the vegetables and sauce, and serve. Top with toasted sesame seeds as desired.

* For convenience, use bottled minced ginger. Serve with rice and your favorite fruit on the side.


Nutrition Information per Serving: 240 calories; 7g fat (1g saturated; 1.6g omega-3); 450mg sodium; 12g carbohydrate; 2g fiber; 33g protein; 110% vitamin A; 25% vitamin C

Bring Back the Oranges … Please!

Last April, one week before the youth soccer season kicked off, Liz and her husband wrote a letter to their local newspaper urging parents to think twice before bringing junk food “team” snacks to their children’s weekend games. Liz’s two boys, who eat a pretty healthful diet during the week, were being inundated with sugary drinks, salty bags of chips, donuts, and even candy just for playing an hour of soccer or an afternoon of baseball. Things were out of control, to say the least.

Happily, their letter sparked a lot of sideline conversation, and the vast majority of parents agreed that junk food did not belong on the playing field. Once the community got behind the issue, Liz created a Fruit & Water Only team snack guideline which both the soccer club and the town’s Recreation Department adopted.

Now, every child who plays soccer looks forward to fresh fruit at halftime and right after the game. The parents are thrilled and the kids are just as happy eating a handful of sweet strawberries or a juicy slice of watermelon as they were with the donuts and cookies. The bottom line: One letter to the editor can change the behavior of an entire community!

Let us know what’s happening in your town – we’d love to hear from you.

Read the team snack guideline and sample letter to the editor: http://mealmakeovermoms.com/about/press/releases/index.html

Even Dietitians Love Cupcakes!

When Becky, a Moms' Club member, emailed us earlier this week requesting ideas for a springtime treat, we sprung into action (and into the kitchen). What we came up with was a sweet carrot cupcake with a maple cream cheese frosting. They're perfect for a party or an after-school treat. When our kids get home from school today, they're sure to be pleasantly surprised and perhaps a bit shocked!

While the kids are licking their lips, we'll be smiling about some of the ingredients we slipped into this recipe: whole wheat flour, heart-healthy canola oil and omega-3 eggs, and grated carrots. If you have a picky eater who typically shuns veggies, you'll be happy to know that each yummy cupcake has half a day's worth of immune-boosting vitamin A. Let us know what you and your family think.

Carrot Camouflage Cupcakes
Makes 12 Cupcakes

CUPCAKES:
3/4 cup granulated sugar
1/2 cup canola oil
2 large omega-3 eggs
1/4 cup 1% lowfat milk
1 teaspoon vanilla extract
1 1/4 cups finely grated carrots (about 8 ounces carrots)
3/4 cup all-purpose flour
3/4 cup whole wheat flour
1 1/2 teaspoons baking powder
1/4 teaspoon salt
FROSTING:
4 ounces light cream cheese
3/4 cup confectioners’ sugar
2 tablespoons pure maple syrup

Preheat the oven to 350°F. Line 12 muffin cups with paper liners and set aside. Beat the sugar, oil, eggs, milk, and vanilla at medium speed of a mixer until well blended, about 2 minutes. Scrape down the sides of the bowl if necessary. Mix in the carrots. Meanwhile, whisk together the all-purpose flour, whole wheat flour, baking powder and salt in a medium bowl. At low speed, gradually beat in the flour mixture until just combined. Spoon the batter evenly into the muffin cups. Bake for 20 or until a toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool for 5 minutes. Remove the cupcakes and cool completely before frosting.

To make the frosting, beat the cream cheese, sugar, and maple syrup at low speed until blended (you can raise the speed to medium once the sugar is incorporated). Spread the frosting over the cupcakes; garnish with a jelly bean, an M&M, sprinkles or nothing at all!

* For a non cream cheese based frosting, whisk together 1 cup confectioners’ sugar and 1 ½ tablespoons lemon juice or 1% lowfat milk.



Nutrition Information per Serving (1 cupcake): 260 calories, 12g fat (2g saturated, 1g omega-3), 150mg sodium, 36g carbohydrate, 1.5g fiber, 4g protein, 40% vitamin A

Dinner Dilemma: Chicken Nuggets Again?

This past week, Liz spent two warm, sunny days in New York City. On the flight home, she sat next to a fellow Bostonian and father of two who, once he discovered Liz was a dietitian and cookbook author, asked for ideas on how to expand his sons’ dinner favorites beyond hot dogs and chicken nuggets. To help our dad, and parents everywhere, we hope you’ll try one of our favorite dinnertime recipes for Confetti Chicken Wraps. The dish starts with chicken, because most kids love it. From there, we use orange bell peppers instead of green since they’re sweeter (and more nutritious!) as well as red beans (just open the can), one of nature’s most nutritious, antioxidant-rich foods.

Let us know what you and your kids think!

Confetti Chicken Wraps
Makes 6 to 8 Servings

1 tablespoon canola oil
1 large orange bell pepper, finely diced
1 pound skinless, boneless chicken breast halves, cut into bite-size pieces
1/2 to 1 teaspoon ground cumin
1/2 to 1 teaspoon chili powder
One 15 1/2-ounce can red beans, drained and rinsed
One cup frozen corn kernels, thawed
1 cup preshredded reduced-fat Cheddar cheese
3/4 cup salsa (we like mild)
Six to eight 8-inch flour tortillas
1/2 cup reduced-fat sour cream, optional

Heat the oil in a large nonstick skillet over medium-high heat. Add the bell pepper and cook, stirring frequently, until tender, about 5 minutes. Add the chicken, cumin, and chili powder and cook until the chicken is no longer pink, 4 to 5 minutes. Stir in the beans, corn, cheese, and salsa and cook until the mixture is heated through and the cheese is melted, about 2 minutes. Meanwhile, stack the tortillas on a microwave-safe plate, uncovered, and heat in the microwave until warmed through, 30 to 45 seconds. Assemble by placing the chicken mixture down the center of each tortilla. Wrap burrito style and serve with sour cream as desired.

Nutrition Information per Serving: 330 calories, 8g fat (1.5g saturated fat), 510mg sodium, 41g carbohydrate, 8g fiber, 24g protein, 20% vitamin A, 60% vitamin C, 15% calcium

Want to Know More about Food Safety in Your Home Kitchen? Watch Our Video Tip! Click here

Fruits & Veggies: Bring ‘Em On!

Last week, we spoke to a packed crowd of 200-plus Boston-area seventh graders and their parents. When we asked the students what they ate for breakfast, many said, “nothing!” Others told us they grabbed a bagel with cream cheese or a Pop Tart as they dashed out the door. The more we talked about their typical choices for meals and snacks, the more we all realized that nutrient-rich fruits and vegetables were missing.

Just days after our lecture, the Produce for Better Health Foundation and the Centers for Disease Control and Prevention (CDC) unveiled a new public health initiative, “Fruits & Veggies -- More Matters™”, the next generation of their “5 A Day for Better Health” program. In fact, Janice was a speaker at the Boston launch of this program. Given the fact that a staggering 90 percent of both adults and children don’t consume the recommended daily number of fruits and vegetables, the campaign is timely to be sure.

Okay, so how many fruits and vegetables should everyone eat each day? In a word, MORE! For our 13-year old students, the suggested amount is about 2 cups of fruit and 2 ½ cups of vegetables (to learn more go to http://www.fruitsandveggiesmorematters.org/). That goal may seem daunting given the fact that families are so busy these days, but the suggestions below may convince you that it’s really quite doable.

4 large strawberries = 1/2 cup
1/4 cup raisins = 1/2 cup (1/4 cup dried fruit = ½ cup fresh)
1 small banana = 1/2 cup
4 ounces 100% juice = 1/2 cup
Green beans = 1/2 cup
Baked potato = 1 cup
Green salad = 1/2 cup (1 cup leafy greens = 1/2 cup of vegetable)
Carrots with dip = 1/2 cup

On a final note, students at our lecture prepared and tasted one of our favorite new recipes: Mom’s Mango Smoothie. Delicious with breakfast or as an after-school snack, each serving
provides about a cup of fruit!

Mom’s Mango Smoothie
Makes 4 Servings

2 cups frozen mango (one 10-ounce package)
1- 1/2 cups mango juice, mango juice blend, or orange juice
1 cup lowfat vanilla yogurt

Place the mango, mango juice/nectar, and yogurt in a blender. Process until smooth.
Pour into four individual glasses and serve with a straw.

Nutrition Information per Serving: 150 calories, 1g fat (0.5g saturated), 45mg sodium, 33g carbohydrate, 2g fiber, 3g protein, 35% vitamin A, 25% vitamin C, 10% calcium

Easy Ways to Add Fruits & Vegetables to the Family Diet: Watch Our Video Tip! Click here

We're gearing up for our new Blog!

Tired of take out, fast food, and processed convenience meals? It's time to get cooking with our exciting new blog, designed to help you and your family prepare fast, healthy, and delicious meals everyone will love!