Thursday, January 29, 2015

Twin Talk Guest Post

We were recently invited to write a guest post on healthy eating tips for Twin Talk Blog's series, Twin Toddler Boot Camp. Loaded with information and personal stories of raising twins, this site is a phenomenal resource for twin parents and non-twin parents alike. Twin Talk asked us to provide our top suggestions for some of the biggest challenges with toddlers and food, so here's our post.




What are easy and healthy meals I can give my toddlers?

Toddlers can eat anything! No really they can. The best thing you can do for your toddlers is to get them used to everyone regularly eating the same healthy meal together. There are plenty of tiny tots that still have yet to develop all their teeth, so in that case watch the nuts and raw veggies, but otherwise toddlers can chow down on most things, including spices. Avoid packaged foods and meals that claim to be designed for toddlers. These foods create picky eaters with undeveloped palates and bad eating habits. Walk down any conventional supermarket and the baby aisle will point you in this weird packaged food path where baby sausages come from cans and raviolis are toddler sized. The frozen and refrigerated sections also have packages that claim to be healthy and complete toddler meals. Buyers beware! Toddlers are real people, with real food needs. By serving them the same food their parents are eating, they will start to get used to there being one meal at dinnertime which will be a good habit to get into early on. Plus, making multiple meals isn't just one more thing on your to-do list, it also causes other picky eater problems down the line (more on that later). When making meals, go ahead and use your favorite spices, herbs, and seasonings. Have your little ones help you cook! Cooking always leads to tasting and familiarity which breeds confidence. Keep in mind, the table should be a relaxing environment, so try easing stress by making meals ahead and simplifying things as much as possible, meal planning and prep ahead recipes can go a long way here.




But what if I just need to give them a quick snack while I tend to nearby tasks; what foods can they safely feed themselves?

Your best bet in these situations are soft finger foods, such as meatballs, dark meat chicken, beans, quinoa pasta, fruits and veggies, soft tofu, grilled, roasted or steamed veggies, or eggs. Plates with compartments are great because they remind us busy parents to give plenty of healthy variety. Seasonal produce is cheapest and often the best tasting, but frozen fruits and veggies are an easy inexpensive alternative.









Why are my toddlers refusing food that s/he used to eat?

Keep track of what your family’s eating habits have been lately, especially considering the recent holidays. Initially were you careful with the food you gave your toddlers but now are they given more/too many choices? Have you suddenly started short order cooking, making meals you know your toddlers will eat instead of risking refusal at the table? Have you been on vacation or had long-term guests stay? After the holidays and all that glorious fare it's hard to go back to eating a healthier whole foods diet. But keep in mind, parents are in charge of what our kids are served and our kids are in charge of how much they eat. Avoid short order cooking or loading up their plates with foods that they are uncomfortable with. Are they coming to dinner hungry or have they had too many snacks or snacks too recently? What are they eating for snacks? Is it processed?

When toddlers stop eating meals you have to become a detective to figure out why. Look at the set up in the home, the food schedule and track what foods are kept in the house and eaten between meals. Is your child offered a snack after the meal even if they didn't eat the food that was offered at dinner? Do they know that they will still get food, something they actually prefer if they refuse food? If this is the case, go back to a more rigid (for lack of a better word) schedule but maintain an upbeat approach. "You don't want the herbs on your chicken? Ohh I see. You know what, that’s where all the amazing flavor comes from. Let's try an herb together and see what it tastes like…" Exploring the meal together can help them focus their attention away from distractions such as their cravings for other foods. If they still ask you for a different item, gently remind them that everyone is eating chicken for dinner. If they still refuse to eat their meal, most likely they are either still full from an earlier snack or they are just not hungry enough to be willing to try something that they don’t crave. Give it a few moments to observe, without talking. They might come around on their own. If they have refused a substantial amount of their meal and you know they'll be hungry again before bed, wrap their plate up and keep it in the fridge. If they get hungry a little while later, you can take it out and serve it to them again. By serving them the same meal again, they will learn that refusing food and holding out does not mean that they can eat whatever they want later.






Be sure to rotate recipes so that meals are familiar but not constantly being repeated. It is normal for everyone to not want to eat things that they used to like, and with time then go back to it. Teething in toddlerhood can often contribute to changes in eating, so just keep offering healthy foods and avoid pitfalls. Making meals that are loaded with nutrient dense foods your kids like with a side of the refused foods also sets them up for success. Serve smaller portions of the food that they now refuse, sometimes the size of the portion can be off putting or overwhelming. As long as you continue to offer healthy options, that’s all that matters.








Sunday, January 25, 2015

Family Meal Plans

Here's our meal plan for the week with links to the recipes below, some from our site and some from other favorite sites. What are you making this week? Share with us @foodfitforkids on instagram, #foodfitforkids.



Scrambled Peppers & Eggs (NYTimes, Mark Bittman)
We're going to skip the jalepeno and serve this with warm whole wheat tortillas.

Sauteed Red Cabbage (Food Fit for Kids) with Chicken Sausages
Serving organic chicken sausages on whole wheat rolls, topped with the cabbage.

Cauliflower Chowder (Damn Delicious)
Looking forward to trying this; we might add in some turkey bacon or cannellini beans.

Lemon Thyme Chicken (Food Fit for Kids)
This will be delicious served with a crisp side salad.

Smoked Sausage Rice Skillet (Yellow Bliss Road)
We'll use the rest of the peppers and store bought sausages in this recipe, which looks amazing!


Thursday, January 22, 2015

Blueberries for Sal

It's chilly outside and there's nothing better than letting a book transport us to somewhere warm and sunny. We love pairing books with food, it's the ultimate experience for kids to learn with all their senses. Is it too soon to select Blueberries for Sal for a book pairing? Should we wait until summer? We think not! We are pairing this book with some delicious blueberry pancakes. We have also included links below to more great blueberry recipes and educational activities.




Blueberries for Sal is about a little toddler and mom who go picking blueberries to can for winter, and a bear with her cub who are eating berries before winter. Little Sal can't help but eat all the berries she collects. Accidentally wandering off, both toddler and cub end up following the wrong mother up blueberry hill. The illustrations are beautiful and the story is pure joy.


Fresh, local blueberries are out of season in the winter, so we use organic frozen wild blueberries in recipes. Using frozen produce in recipes is a great opportunity to talk to your kids about the seasons and how fresh fruit can be picked and frozen right away so we can have it through winter. Just like Sal's mom is picking berries to can for the winter.


There are so many great recipes to be made with frozen blueberries. Here are a couple delicious suggestions:

Whole Wheat Oatmeal Pancakes from Sally's Baking Addiction - we added the blueberries, they aren't part of the original recipe but are easily added to the batter.

100 Days of Real Food Blueberry Muffins - the trick to adding frozen blueberries to a 'fresh' blueberry recipe is to give them a quick rinse to take any frost burn off, then they're good to go.

Blueberry Cornbread from Spicy Southern Kitchen - how good does this look?!


We added defrosted blueberries to these Whole Wheat Oatmeal Pancakes from SallysBakingAddiction.com So delicious!
  









 
Blueberries for Sal Scholastic Lesson Plan

Blueberries for Sal Preschool Lesson Plan - Looks like so much fun!



Sunday, January 18, 2015

Family Meal Plans- on a budget!

Here's what we're having this week! Focusing on budget friendly dishes that are easy, comforting and healthy. Are you meal planning this weekend? If so, share with us on instagram using the hashtag #foodfitforkids and tag us @foodfitforkids. Can't wait to see what you're having!



Split Pea Soup (Ina Garten, Food Network)
Doubling the recipe to freeze and use for leftover lunches. Love split pea soup, perfect comforting winter meatless Monday dish! (Try pouring over brown rice for the kids too).

Crustless Quiches (Food Fit for Kids)
These can be made in advance and are easy, inexpensive and delicious. Extras can be made for breakfast the next day.

Turkey Spaghetti Bolognese on Roasted Spaghetti Squash (Martha Stewart)
Simple and easy meat sauce made with sautéed ground turkey, onions, garlic and favorite jarred sauce over roasted squash. This is a fun way for kids to get plenty of veggies. Veggies that look like spaghetti, awesome.

Bean and Cheese Quesadillas (Food Fit For Kids)
Cheap and easy crowd pleaser. Dinner is ready in 15 minutes, can't beat that! (Adding hot sauce for us grown ups, yum).

Crock Pot Chicken Noodle Soup (Food.com)
Starting the week with soup and ending the week with soup. Looking forward to having dinner ready when at the end of the day with little fuss. We are switching out the egg noodles for some quinoa noodles, use whatever you prefer.



Thursday, January 15, 2015

Make Leftovers Fun and Tempting

We love instagram, there are so many amazing people with fantastic ideas. This one came straight from one of our favorite moms @glutenfreegoodlife who said that she puts leftovers in muffin tins to make it fun and enticing for the kids. She calls in "muffin cup mania" ha! GENIUS. We had to give it a try and well, apparently kids love to eat out of muffin tins, who knew! This is especially great idea for after the holidays when you've got tons of odds and ends lying around. Although around here, mid week tends to look like that too.


Here are some of our favorite recipes that make the delicious leftovers…

Cuban Roasted Pork

Pot Roast

Roasted Root Veggies

Picadillo (Cuban style ground meat with seasonings over rice)


Sunday, January 11, 2015

Family Meal Plans- Quick Meals and Slow Cooker Meals

Here's our meal plan for the week with links to the recipes below, some from our site and some from other favorite sites. What are you making this week? Share with us @foodfitforkids on instagram, #foodfitforkids.



Tofu Noodle Stir Fry (Food Fit for Kids)
One of our go-to recipes, it's fast, easy and satisfies that Chinese takeout craving. We add mushrooms and broccoli, go ahead and add your favorite veggies. Love Meatless Mondays!

Cranberry Balsamic Pork Tenderloin (Ourfullplate)
Another go-to! This one is so good, we always double it for lunch leftovers for the rest of the week. Wooohoo! Making a big pot of brown rice to soak up all the glorious juices.

Leftover Balsamic Pork from night before with roasted Brussels Sprouts (Food Fit for Kids)

Hearty White Bean Soup- Slow Cooker (My Whole Food Life)
Looking forward to trying this! The pictures look amazing, recipe is simple and simmers in the slow cooker all day. Vegetarian meals loaded with beans are kid friendly and budget friendly. Baby it's cold outside :)

Homemade Veggie Pizza (Supplies bought at Trader Joes)
Although we love to make our own crust, it's a busy week and we love an easy meal the kids can help make in 15 minutes. We buy the pre-made dough, pizza sauce, mozzarella and our favorite veggies- mushrooms, onions and Italian olives. Pizza night without all the fillers!

Thursday, January 8, 2015

Cuban Pulled Pork


Succulent pulled pork is a mouthwatering, idiot proof, impressive dish. Every time we make this people are amazed because it seems like it would take so much skill. Not! It's a simple dish that takes a lot of time but minimal effort on your part. About 10 hours in the oven (or slow cooker!) and you've got the most tender meat you will ever taste with leftovers for days! Prep is about 15 minutes and then you let your oven do the work.

Ingredients:
Pork shoulder 7-10 lbs *
1 head of garlic, peeled
Juice of one large orange (sour if possible)
1 tablespoon oregano 
1 teaspoon cumin
Salt (season the meat thoroughly, both sides)
Pepper


In one large roasting pan (or a slow cooker) place the pork then squeeze the orange, releasing the juices onto the pork.  Sprinkle with the oregano, cumin, salt, and pepper. Cut small slits into the pork then insert a clove of garlic into each of the slits. With traditional cuban roasted pork, you would roughly chop the garlic and then with a mortar and pestle grind it into a paste. At that point you could add seasonings to the paste then slather the pork with that deliciousness. Doesn't that sound amazing?! When we made this recent batch we had a family member who is sensitive to garlic so we left them whole so that they could be picked out. If you do choose to go the mortar and pestle route, this would be a great way to let your kids help!

After the pork is dressed, cover the roasting pan very tightly with tin foil then pop in a oven at 275 (or in the slow cooker on low) for 10 hours. Do not open the foil, or mess with it in any way during cooking. Suppress the urge! It will be fine, in fact it will be more than fine. Opening to check on it is how it dries out.

After 10 hours it comes out like this. Fork tender! Pull apart the meat from the fat and bone and place on a serving tray. Save some of those delicious juices and discard the rest. 


* We always make large quantities in order to have plenty of leftovers and some for the freezer. If you are planning to cook less than 7-10lbs then preheat oven to 275 and cook at least one hour per lb. This dish is not easily messed up, so if you go longer that's perfectly fine and might even be needed.


Sunday, January 4, 2015

Family Meal Plan

Here's our meal plan for the week with links to the recipes below, some from our site and some from other favorite sites. What are you making this week? Share with us @foodfitforkids on instagram, #familymealplans.


Black Bean Soup (Food Fit for Kids)
This soup is so hearty and loaded with flavor.

Braised Balsamic Chicken (AllRecipes)
This will be great with brown rice and green beans on the side.

Healthy Whole Wheat Oatmeal Pancakes (Sally's Baking Addiction)
Definitely adding some plump blueberries to these babies!

Fish Tacos with Chipotle Cream (Food Network, Ellie Krieger)
Excited to try this, might try cutting back on the peppers if they are really spicy.

Vegetarian Lasagna (Food Fit for Kids)
This one dish wonder is always a hit!