Get Your Kids to Eat Right (Part 3)

We thought we had heard it all when it comes to ideas for getting kids to try new foods. Not so! Meal Makeover Moms' Club member Amy D. of Houston Texas, faced with the challenge of feeding two extremely finicky boys, went to the extreme with one of the most clever, out-of-the-box strategies we've ever heard!

Here's what happens when Amy introduces a new food to her kids:

"If my boys eat it all, they can squeal like a pig and eat their food like a pig, a la 'Christmas Story.' You'd be surprised what becomes more palatable when you can really be a pig. And, yes, there is a mess and they only get the piggy opportunity on NEW foods. Besides, after a 'pig session' we always get a few 'squeals' when the same dish comes back around!"

Amy, you're a Meal Makeover Mom, that's for sure! We want to hear more fun and clever ideas. Simply click on the comments button and share your tips.

Get Your Kids to Eat Right (Part 2)

Encouraging children to eat vegetables without complaint can be a tall order, but according to Diane P., fellow dietitian and mother of three from Johnston, RI, getting veggies on the table and into kids' tummies may be easier than you think! Here's her secret:

"When my children were 3, 5 and 7 years old I began to serve vegetables in a fancy side dish to only my husband and myself. One time they asked if they too could have some of the beautiful (expensive) asparagus. My husband and I looked at each other acted as though we were giving away a treasure and carefully portioned out a few delicate spears. My children now 19, 21 and 23 still love asparagus."

What kid can turn down a treasure!? By using this simple strategy, Diane and her husband made vegetables impossible to resist. Let us know how you get your family to eat and enjoy vegetables.

Get Your Kids to Eat Right (Part 1)

This is our first entry in a series of posts featuring creative ways to get your kids to eat a healthier diet. These suggestions are not our original ideas, but were sent to us by our Meal Makeover Moms' Club members! A few weeks ago, we sent our club members an email asking for tips, suggestions and strategies and the response was overwhelming. Over the next few weeks, we'll share your ideas right here on our blog, so be sure to visit often! Here's what Deb S. from Springfield, Ohio had to say:

"My kids must pack their own lunch every day. They started in first grade. They come home from school, pick a snack (usually pretzels, popcorn, toast, apple, etc) then start homework. As soon as homework is done they put their lunch together and stick it in the frig. They must include at least 1 fruit and 1 vegetable, a serving of whole grain (usually whole wheat bread, Triscuits, or dry cereal like raisin bran) and a serving of protein (usually lunch meat or peanut butter). A small water bottle goes in each lunch. They may also pick one small "snack" (pudding, jello, etc).

By making them pack their own lunch, they are learning how to look for and create a well balanced meal. I randomly check their lunches just to make sure they are sticking to the plan and I will sneak a special note in the lunch telling them what a great job they did packing that day. They are now very good at looking for a variety of food choices to satisfy each requirement. At the store, they check labels to see if the first ingredient is whole wheat or to look for the amount of fiber & protein in a dry cereal. I no longer have to make them eat vegetables or whole grains...they LOOK FOR IT. My older two kids are now in 3rd grade and 5th grade and it is just the way they eat. Of course, they get a McDonalds trip with their aunt and cousins every so often and they love candy, but I really feel like they limit it, not because I am standing over their shoulders, but because they have learned to make good choices on their own, and it all started from packing their own lunches!"

Thanks Deb. We love your tip and plan to try it with our kids (grades 2, 3, 7, 10). Stay tuned for more clever ideas coming soon ....

A Sneak Preview

When our website, MealMakeoverMoms.com, launched back in 2003, it was one of the coolest food websites out there (in our humble opinions). But now, even we must admit that it's in dire need of an extreme makeover! For our new site design, we've teamed up with Atlanta-based artist Laura Coyle, the same artist who illustrated our cookbook. Though we can't show you the new website just yet, we decided to give you a sneak preview of our new Meal Makeover Moms logo.

We'd love to know what you think of it. And while you're at it, feel free to share your thoughts on a few other aspects of our soon-to-be launched website. Here's what we'd like to know:

1. What kinds of recipes do you hope to see on our new website? Whether it's lunch box ideas, slow cooker, desserts or snacks, let us know.

2. On May 7th, we will be launching our weekly radio podcast, Cooking with the Moms. During each show, we'll tackle a different mealtime challenge -- fast weeknight dinners, healthy snacks for kids, brunch ideas -- and share two new recipes with our listeners. What are your mealtime challenges? What would you like to hear us talk about?

3. We're all about healthy recipe makeovers, so if you have a favorite family recipe you'd like us to tweak, send it our way.We look forward to reading your comments.

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

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