GoodCookin'Mama

Food Psychology for Kids

2009-05-29T06:38:00.000-07:00

I've been super-slacker mom lately in the food department, as far as going to great lengths to ensure they get their 5 a day. But, now our kids are 2 and 5, and they'll eat just about anything. I am no longer even finding the time for the sneak-in, but I find that if I put some fresh asparagus (they call it green beans) or broccoli doused with a little butter (yes, real butter, if you even let your kids near margarine I swear I'll call S.C.A.N.), they'll eat it, at least a little. I rely on canned organic green beans and peas for other green stuff, and lots of fresh fruit and berries, especially in the summer. As for protein, they'll eat salmon and tilpia, Quorn veggie nuggets, and the occasional good ole Tyson dyno-bite is even thrown in. Lots of avocado. Canned beans and blackeye peas, those are good.

So basically, I don't have to try as hard anymore, or sneak, and I'm lucky that they'll eat these things and not wince. I think the key is starting them off early with fresh food and they'll sot of develop a taste for it. Both of my kids started out, after their whole grain rice cereal, eating bananas and avocados in place of jarred sugary foods, and they still eat them. Not to say they don't have a sweet tooth, especially my 5 year-old, who has a major penchant for birthday cake and suckers. What kid doesn't, right?

As long as parents make them aware, then they might end up as conscious eaters way earlier than we did. For instance, my girl had a cavity at her last visit, and on her own made her decision to limit her sugary food because of it. When I was a kid, I made no connection between food and my body, and I adore my Momma, but she had a hard time saying no to my request for a Twix, a Summit AND a Coke after school. I wondered why I felt like crap at such a young age...Oddly, though, I didn't have a cavity until my 20s. Am I 300 pounds now after a childhood of Big Macs and Twixes? you might ask. Well, no to that, also, but after two kids and gaining 50 pounds with each, I have to work twice as hard as the next chick.

The last thing I want for my children is an eating disorder. I don't drill into their heads the concept of food making you gain weight; it's more the "You are what you eat" philosophy. You eat good stuff most of the time, and you can have a little "junky stuff." At this point, I don't even consider weight, and use butter or cheese in their food as much as I want. Whole milk, not a problem. Luckily, they got their daddy's body traits and starting off as well as they are, will probably never have to deal with weight issues. Unless they go the other way out of rebellion. Which I know is a possibility.

Eat Good!
~R

Sneak in the Hummus

2008-09-14T20:01:00.000-07:00

Lately, I've been in fits trying to be creative and healthy in packing pre-school lunches. PB (actually almond)& J, or turkey today? On bread or a tortilla? That's all I got. But, I have been sneaking in a little extra protein lately by spreading hummus on the turkey sandwich, instead of mustard or mayo. Roasted red pepper hummus makes it extra-yummy. And healthy.

Next, I may try hummus and cheese. Cut the crusts off, and you've got yourself one kid-friendly sandwich.

Bon Apetit!
~R

Good Food on the Fly

2008-09-10T09:32:00.000-07:00

We just returned from a trip to Colorado, where we stayed with friends and had four kids to keep fed and happy.

The three of us mamas typically prepared the meals while the guys, of course, sat out back and reminisced drinking beer. We managed to stick to at least partially healthy snacking on the flight out. We used naughty things like suckers(you can get organic suckers, ya know) to plug their mouths, but also took along chewey granola bars (less crumbly), boxes of raisins, fruit and grain bars and tiny single bites of Green and Black's Organic 70% dark chocolate.

At our friend's house, and during a few road trips through the mountains, Veggie Booty and Pirate's Booty individual snack bags saved the day. Throw in some juice boxes, and you have some happy kids in their carseats. Well, for the most part.

At the house, we managed the kids' meals off the cuff, and the adults ate much later. Your good 'ole chicken nuggets with some green peas and watermelon or some brown rice and beans with applesauce did the trick, and we didn't feel guilty, much. Waffles with fruit or eggs for breakfast, and some cheese and avocadoes with crackers for lunch was easy, and all the kids liked it.

So, we returned home not feeling like our kids had been on a 5-day fast food binge, because they hadn't. Good stuff.

Happy Trails,
~R

Fried Plantains

2008-07-06T18:07:00.001-07:00

So in case anyone visits me here:
i just discovered fried plantains on our trip to Cali. There is a name for them. I can't think of it right now. They are apparently a mediterranean "french fry" when made like this:

In Cali they used the red ones. They are sweeter, almost taste like a sweet potato.
Cut a slit down the length of he plantain, then remove the peel. Slice into coins. Then heat about 1/4" vegetable oil in a frying pan, allow it to get hot enough to sizzle, and drop the coins in, pressing, then turning when brown. Salt them. Place them on a paper towel to soak any oil up.

Beck loves these. Izzy doesn't absolutely hate them. I think they're yums.
~R

Just Eat It

2008-05-28T19:59:00.000-07:00

I've been a bit busy trying to keep up with my flagship blog, momwhodrinksandcusses.blogspot. Please, comment on this one so i'll know you're reading and if i should even go to the trouble. Also, if you know what exactly flagship means, also let me know. I just thought it sounded cool.

RECIPE FOR THE DAY: just be happy your kids eat anything.
~R

Veggie Wraps

2008-04-09T09:26:00.000-07:00

Use a healthy, whole grain or Ezekiel tortilla. Spread entire tortilla with hummus* (I like Atheno's roasted red pepper), then add some turkey, shredded cheese, cucumbers, carrots, and if your kids won't freak, a little lettuce or sprouts. Roll up, and slice in half. Or, fold in half, then cut, making two flat triangle servings. A little balsamic and olive oil dressing makes this even better.

* Or use some pre-made or homemade guacamole instead of hummus. Vary it to what your kid likes!

Bean Burritos with Brown Rice

2008-03-22T10:48:00.000-07:00

Boil one cup of brown rice in two cups water. Use either a can of pinto beans and mash them or just some regular vegetarian refried beans. Heat in a pan, and add in a cup of cooked brown rice, and mix together. Season with some mild spice like Spike or Mrs. Dash.
I like the small Ezekiel tortillas, or some good flavored ones like spinach or sun-dried tomato. Heat in the toaster oven, oven or micro with some shredded cheese just until the cheese is melted. Top with a couple spoonfuls of beans, wrap, and serve with a little sour cream and sliced avocado (or put the avocado inside).
Store the leftover cooked rice for other dishes, or make some more burritos to freeze or refrigerate in baggies.
So you have the protein from beans, the superfood brown rice, the tortilla for another grain, avocado for the vegetable, and a little dairy.
Mucho gusto!

Super Fast Oatmeal

2008-03-19T07:41:00.000-07:00

Use a packet of quaker or Kashi (or whatever kind you want) instant oatmeal. Add in a tsp. of flaxseed, a tsp. of butter, and a dash of wheat germ (optional). Add the correct amount of hot water and there's breakfast with iron, omegas, and vitamin B!

Homemade fish sticks!

2008-03-19T07:35:00.000-07:00

Take a can of wild salmon, and mix together in a bowl with one egg, 1/2 cup bread crumbs or crackers, 1/4 cup lowfat mayo, a dash of worstershire, dash of garlic salt, sprinkle some parsely. Form into little sticks or cakes (salmon cakes for the grown-ups!). Pan-fry in a little (not even a 1/2 inch) vegetable oil. Serve with some peas and carrots (you were boiling these in a little water and butter while the fish sticks were frying). Use ketchup with some chopped spinach or broccoli slipped in for dip. Tre gourmet!

Turkey Burgers and Sweet potato fries

2008-03-19T07:28:00.000-07:00

Use the leanest ground turkey, and season with some Spike seasoning (or Mrs. Dash or something). Form into small patties.
Dice an organic sweet potato, mix with olive oil and some seasoning and sea salt in a bowl then spread onto a cookie sheet and bake for about 30 minutes at 350. For something green, sneak some chopped spinach or broccoli and mix into the ketchup for the potatoes.
Cook the turkey burgers on the grill or in a pan when you have about ten minutes left on the potatoes.
Either serve on a whole grain bun, or just as is (my kids like it with no bun).

Turkey - protein/iron
sweet potatoes - all kinds of good stuff
olive oil - good fat
green ketchup - veggies

Sneaky Eggs

2008-03-18T19:36:00.000-07:00

Puree or food-chop some spinach, and add it to eggs as you scramble them in some veg oil or butter. Add some garlic salt, spices (I like Spike seasoning), and shredded mozzarella or feta cheese. Sprinkle with ground flaxseed. Serve with Ezekiel or wheat toast spread with butter.

spinach - iron and more
egg- protein
cheese - calcium, protein
butter, flaxseed, good fats!
bread - whole grains

If they ask about the green in the eggs, tell them they're Dr. Seuss eggs.

Simple Sneaky Pasta

2008-03-18T19:32:00.000-07:00

Boil some penne (or rice penne) pasta, rinse and drizzle with olive oil. Add some pureed broccoli or spinach, sprinkle with some italian seasonings, then add a tablespoon of flaxseed oil. Top with parmesan. Or, if you want a good mess, use jarred organic pasta sauce and add broccoli, spinach or cauli puree to it first.

penne - grains
olive oil - good fat
flaxseed - omega 3s
spinach/broccoli - iron, vit c, calcium

Health(ier) Mac & Cheese

2008-03-18T19:29:00.000-07:00

Use a box of Annie's organic mac and cheese, and follow directions. Mix in a cup of cooked frozen organic peas, then top with ground flax seed (optional) and parmesan. For protein, add in diced turkey dogs or tofu pups. Try to resist it yourself!

macaroni - grains
peas - obvious
flaxseed - omega 3s
turkey or tofu - protein/iron

Tortilla pizzas*

2008-03-18T19:24:00.000-07:00

Use either flour, flavored (like spinach or sun-dried tomato) tortillas, or Ezekiel, like I use, for the crust. Brush the tortilla with olive oil.
Take some organic jarred spagetti sauce, and add to it some pureed broccoli, cauliflower or spinach. Spread the sauce on the tortilla, top with mozzarella and/or feta, some pepperonis (if you wish), and broil in the toaster oven or oven for a minute or two, until the cheese melts. Top with parmesan.
Slice into four triangles, and you got yourself a healthy pizza that your kid will eat.

* or, use whole grain mini bagels for fatter crust