TEMPORARY NEW HOME FOR HEALTHY MEELS

I have good news!: My new site, www.eating-made-easy.com, which will be like this blog but with many more cool features, will be up and running by mid-March.  SO EXCITED to share it with you -- I can't wait!!

Until then, I have to stop blogging here, so that my web team can work their magic.  In the meantime, look for recipes and nutrition tips in these places:

• Follow me on Twitter: @healthymeels (soon to become @eatingmadeeasy)
  
• Join my Facebook Group Page: Eating Made Easy
• Follow my daily nutrition & healthy cooking tips on the Australian Be Love Bus Tour from Feb 25th through March 15th.

I'll let you know as soon as the new site launches! And feel free to email me anytime with cooking or nutrition questions: info@eating-made-easy.com.  Thank you for being one of my avid blog readers!!

Snack Ideas for Kids (and Picky Adults)

    If you're a busy mom (or busy anyone!) who feels like the only snack you can ever think of is apple slices with peanut butter, you're not alone.  It's hard to think of new snacks, and the old staples (that you already know your kid likes) are so easy to reach for.  Though I'm not a mom, I get in snack ruts all the time, so it's time for some new ideas.
    Below are some snacks to try.  You may initially think "Nice idea, but MY kid isn't going to like that." Before you dismiss an idea (which sometimes happens when you yourself don't like a certain food, right?), I encourage you to give it a whirl.  Thinking outside the box of "kid foods" opens up a whole new set of taste preferences for kids, and you never know what your kid will like.  Also keep in mind that kids may not like something the first time they see it or try it, but that doesn't mean you can't try again; it can take up to 10 introductions for a kid to feel comfortable with a new food (I know that might mean 10 times of fighting then having to make something else, so don't feel bad if you're not up for it :) ).

These can of course be adjusted to fit your kid's taste buds:

For Toddlers (older kids will love too)

• Corn Quesadillas -- 1 corn tortilla with shredded cheddar cheese & a sprinkling of corn kernels, microwaved then folded over, or cooked until crisp in a skillet.
• Honey wheat pretzels sticks with dips -- For the dips, try: mustard + honey or maple syrup (you can make it spicy or sweet), shredded cheddar whisked into warm milk for cheese sauce, peanut butter + honey, refried black beans + light cream cheese + lime juice.
• Smoothies -- Use milk as the base rather than juice, then add plain yogurt and frozen fruit of any kind.  (Tip: make your own frozen fruit in the summertime. And anytime, buy a bunch of bananas and let them get really ripe, then peel, break into pieces and freeze in a Ziploc for quick smoothies, shakes, or even banana bread).  My favorite combos: strawberries + blueberries + vanilla soymilk + plain yogurt; mango + pineapple + banana + plain Kefir or low-fat buttermilk.
• Tortilla Roll-Ups -- Start with a whole wheat tortilla, then go to town with the endless possibilities!  Try one of these combos: peanut butter + apple slices + raisins; Italian cheese blend + prosciutto or ham + dollop of marinara sauce; cream cheese + turkey slices + chopped tomato; cheddar cheese + steamed egg (beat an egg w/ fork in a mug, microwave 1 min or until fluffy & cooked); refried beans + mild salsa + avocado.
• Yogurt "Blend"-- simply mix plain yogurt with mashed fruit of any kind.  Kids this age would of course love the overly-sweet commercial yogurts if you gave it to them, but there's no need, because to a toddler, plain yogurt even tastes sweet -- capitalize on this!  Mashed bananas are easy, but you can also thaw any frozen berries, mango, pineapple, melons, etc in the microwave until very soft, then mash with a fork and add yogurt or Kefir (Kefir is cultured milk, very similar to yogurt but it is drinkable -- look for it near the yogurt in the grocery store).  Other items to mix with yogurt: canned pumpkin, baby food sweet potatoes, baby food prunes, or applesauce.
• Mini Rice Cakes/Soy Crisps with toppings -- Top little rice cakes or soy crisps with peanut butter + banana slices + raisins; cream cheese + strawberry slices + honey; hummus + cucumber slices; avocado + olive oil drizzle; cream cheese + sliced black olives/olive tapenade.

For Older Kids (with lots of teeth) & Adults

• Dip Contest -- Kids will try anything if they get to vote or play a game.  Put out 3 different kinds of dip (hummus, ranch made with Greek yogurt & seasoning packet, fruity salsa, cheese sauce, honey mustard dressing, etc.) and a tray of cut veggies.  Say something like this: "Today, you guys are judges, and your job is to decide which of these dips is the best!  I need you to try each one, then tell me which is #1, #2, and #3, and then we'll figure out which is the winner." Watch this table of kids gobble down broccoli florets like you've never seen.
• Homemade Flavored Popcorn -- microwave (Light or Unbuttered) or stove popped (super easy, just heat 1 Tbsp oil in a large pot for 2-3 min then add 3 Tbsp of popcorn kernels and cover with a lid: you'll have popcorn in a few short minutes).  Then try one of these combos: nonstick cooking spray + grated Parmesan cheese, lime juice + few splashes Tapatio or Tabasco + salt, 1 Tbsp melted butter + brown sugar, nonstick cooking spray + cinnamon + sugar.
• Fruit Parfaits -- Set out cottage cheese or plain yogurt, 2-3 bowls of chopped fruit or berries, a small bowl of chopped nuts or granola, and small clear glasses or plastic cups.  Have kids build their own parfaits by layering the ingredients, then top with a drizzle of honey.
• Homemade Trail Mix -- Place bowls of different nuts, dried fruits, cereals, and a few chocolate covered raisins (if your kids can handle that!) then give each kid a small plastic cup where they can make their own trail mix.  Trader Joe's is a great place to find well-priced and unique dried fruits, nuts, and cereals, to keep everyone's interest.
• Tropical Fruit Tray -- so often we only think of apples, bananas, and oranges, but there are so many wonderful fruits in every season that kids love.  Make trays with a variety of colors to increase appeal, and let kids go to town (give them skewers to make their own "kabobs").  In the summer it's easy: watermelon, cantaloupe, honeydew, nectarines, golden plums, apricots, tons of berries, grapes, fresh figs.  In the fall, try persimmons, different kinds & colors of apples, and pears.  In the winter, try kiwis, star fruit, satsumas, pink grapefruit.  Keep your eye out for new or exotic fruits at the grocery store or farmer's market...and if you're not sure what to do with something, ask the farmer or produce guys -- they'll happily tell you how to cut it, which parts to eat, and how to tell if it's ripe.
• Fruit Dip -- Just like with veggies, dips can make fruit more exciting.  Make your own fruit dip by mixing 1) 6 oz fruit yogurt + 1/4 cup whipped topping or whipped cream + lemon or lime zest; 2) 6 oz plain yogurt + 2 Tbsp peanut butter + 1 Tbsp honey + pinch of cinnamon; 3) cup of Ricotta cheese + 2 Tbsp caramel or chocolate sauce + pinch of cinnamon or cocoa powder; 4) cup of Greek yogurt + chopped fresh mint + lemon zest + 2 Tbsp Maple Syrup.
• Sweet Potato Treat -- turn baked or microwaved sweet potatoes into a "dessert" kids will love.  Give each kid half a sweet potato (halved lengthwise), top with a little butter, then help them add a drizzle of honey, maple syrup, sweetened condensed milk, or brown sugar + pinch of cinnamon or pumpkin pie spice + dollop of plain or vanilla yogurt.  Let them mash it all in and enjoy.

Every home cook needs some tricks up his or her sleeve.  A handy list of healthy and natural (as opposed to potentially hazardous) "kitchen hacks" was brought to my attention,  and I can't wait to put some of them to use starting today!  Below are some ways to recover from common cooking mishaps. For more great food storage, cleaning, and other random but awesome tips, click here.

 

Cooking Mishaps

We’ve all goofed up when it comes to cooking. Here are some simple tips that will help you in a pinch.

31. If you’ve burned your gravy, pour it into a new pan and sprinkle a dash of sugar in it. - The sugar will counteract the bitterness from the burned gravy, but won’t leave it with a sweet taste.  

32. Did you add too much salt? Throw in a peeled potato. - Throw in a peeled potato while your dish is still cooking.  

33. When boiling eggs, add a pinch of salt to keep the shells from cracking. - This is great right around Easter time. No one wants cracked Easter eggs.  

34. Is your rice a bit brown on the bottom of the pot? - Place a piece of white bread on top of the rice for approximately 5-10 minutes. This will take away that burnt flavor. Remember to take off the burnt part when you serve it!  

35. When your casseroles or other dishes end up to greasy, add a piece of ice. - The ice cube will attract the fat, which you can then spoon out.  

36. No need to buy expensive mixing bowls with rubber bottoms. - Set you’re bowl on top of a damp cloth. You’ll never have to worry about it sliding around while you’re mixing something.   

37. Burnt food smells can removed from the air by placing a shallow bowl about ¾ of the way full with white or apple cider vinegar . - The odor should disappear in less than a day or if it’s a really strong odor it might take 1 to 2 days.  

38. Soak stove burner grates in 1 gallon warm water and 1/2 cup baking soda. - them Leave them in there for 30 minutes. Rinse and dry them and they will be looking shiny and new.  

39. To get rid of those stuck on food splatters in the microwave, place a water-soaked sponge inside and cook in on high for two minutes. - Leave the microwave door closed for another five minutes to let the sponge cool off. The steam will loosen up the food and you can easily wipe it all off without the use of chemical cleaners.  

40. Spills in the oven - If that dish your cooking starts to cook over, take it out of the oven and pour salt on the spill. This will soak it right up. When the oven is cool, wipe with down with a damp sponge.

**tips from http://www.mritechnicianschools.org/56-healthy-natural-hacks-you-should-be-using-in-the-kitchen/

Carrot Souffle

I know, sounds weird.  And hard.  But it's neither.  It's easy and delicious, and a great way to use fresh, beautiful produce like this:

even in the middle of winter.  Click here for the Carrot Souffle Recipe.  In my slightly more low-cal version:

I use 1% milk instead of whole, and only 1/2 cup shredded sharp cheddar.  Still SO good.  If you were having company or wanted to eat this over a few days, you could make individual little souffles like this:

Polenta with Greens and Chicken Apple Sausage

Awhile ago I had polenta with chicken sausage and maple syrup at Nickel Diner in downtown LA, and since then, I can't get enough of this meal...or at least my healthier version of this meal.  It is so warm, comforting, hearty, and satisfying: perfect for a weekend brunch or quick weeknight dinner.

POLENTA WITH GREENS & CHICKEN SAUSAGE

POLENTA

1 cup polenta (course or medium ground cornmeal,

you could also use grits)

4 cups water

1-1/2 cups 1% milk

1 Tbsp butter

1 tsp salt

Bring the water to a boil, add salt, stir in the polenta and whisk constantly until it thickens, then pour in the milk and continue to whisk until creamy and smooth (should take 5-10 min). It's hard to ruin polenta -- just get it to a consistency you think is good, like oatmeal or Cream of Wheat.

SAUSAGE

4 chicken apple sausages (I like the uncooked ones from the Whole Foods meat case)

Grill pan or skillet

Heat a grill pan or skillet over medium heat, add a drop of oil, then place sausages in pan and brown on all sides (2-3 min/side). Remove to a cutting board, slice in half lengthwise, then grill the inside for a couple minutes until browned.  Set aside.

GREENS

In the same grill pan or skillet, heat 1 Tbsp olive oil.  Add a couple handfuls of the greens and a sprinkle of salt and saute until wilted, then add more greens and keep doing this until all your greens are somewhat wilted. Add a few splashes of lemon juice, apple cider vinegar, or balsamic vinegar, remove from heat.  This is a great time to use these greens:

Spoon some of the polenta into a bowl, pile some greens on it, then lay a sausage on top and drizzle with maple syrup (use Grade B for best flavor, its darker and more robust).  Enjoy!  Makes 4 servings.

More Wintertime Snacks

Want a few healthy snacks to go along with your Chip Buffet, Buffalo wings, and 7-Layer dip this Superbowl Sunday?  Look back at my blog about roasting, and try one of these:

Roasted Garbanzo Beans with Pistachios

Drain and rinse a can of garbanzo beans (chickpeas), toss with a little olive oil, roast at 425 for 15 minutes or until browned and pretty crunchy.  Pour into a small bowl with some shelled pistachios and sprinkle with coarse salt.

Roasted French Green Beans

Empty the contents of a bag of Haricot Vert (French green beans, the thin ones--they sell them pre-cut & washed at Trader Joe's, Whole Foods, Costco) onto a baking sheet, toss with a little olive oil, salt, and pepper, and roast for 12-15 minutes at 425.  They are supposed to get brown on the ends and wilt...if you want them crunchy, roast for only 3-4 minutes.  For a fun presentation, put them in a glass like this so people can just pull out a bean at a time.

**Thank you to Kari for this wonderful bean presentation idea!!

Winter Vegetables

If you like to eat seasonally, winter can present a challenge.  We have plenty of winter produce in California (that is shipped to your state if you live elsewhere), but it may be less familiar to us than summer and fall items.  Most of us wouldn't see kholrabi or chayote at the market and think "Oooh! Just what I was hoping to make for dinner!"  We're more likely to give it a weird stare and move on to the bag of baby greens and yellow-looking tomatoes we at least recognize.  Here are some delicious fruits and veggies to keep your eye out for in the winter and early spring. 

ROOT VEGGIES

Beets, Carrots, Parsnip, Rutabaga, Onions, Leeks, Turnips, Kohlrabi, Chives, Radishes 

OTHER VEGGIES 
Brussels Sprouts, Fava Beans, Cabbage, Winter Cauliflower, Collards, Swiss Chard, Broccoli, Iceberg Lettuce, Mustard Greens, Spinach, Winter Squash, Chayote

FRUITS

Oranges, Tangerines, Satsumas, Pears, Kiwis, Grapefruit, Cherimoya, Passion Fruit, Pummelo, Apples, Avocados

Over the month of February I will feature recipes with winter produce, so keep your eye out for these in-season vegetables and fruits at your farmer's market or grocery store.  Below is the first idea -- a simple cabbage slaw (to replace a green salad that's better suited for spring or summertime).

Asian Slaw

1/2 head green cabbage, shredded

1/2 head Radicchio (small leafy red-cabbage-looking ball)

2 carrots, shredded or thinly sliced

4 green onions, thinly sliced

handful of fresh cilantro, mint, or basil, roughly chopped

1/4 cup sesame seeds, chopped peanuts, or sliced almonds

Combine all these vegetables in a large bowl.  Pour about 1/3 cup Asian-style dressing (try Newman's Own Lowfat Sesame Ginger, or Ken's Lite Asian Sesame) over them and toss gently with your hands to coat.  Let the slaw sit in the dressing for 5-10 minutes, tossing occasionally, before serving.

Note: this recipe makes a lot, and can be saved in the fridge even with the dressing on it: it just gets more flavorful.

Other things you could to this salad: sliced snow peas, thin cucumber slices, shredded raw zucchini, shredded broccoli stems, shredded red cabbage, boiled edamame beans, tofu cubes

To make your own dressing: whisk together 1 Tbsp soy sauce, 3 Tbsp rice vinegar, juice of 1/2 lime, 2 Tbsp sugar or honey, dash of Siracha or other hot sauce, and either 2 Tbsp peanut butter or

1 Tbsp sesame oil.

Hearty Weekend Breakfast That Won't Slow You Down

So often weekend breakfasts turn into enormous, heavy meals, after which we are so full all we can do is  take a nap for the rest of the day.  Not that a nap is a bad thing, but a few weekend overeating episodes can undo all the hard healthy eating work we've put in during weekdays.  So, here's an idea for a hearty breakfast that will fill you up, taste special, and get your weekend morning started off right.

Oatmeal with Fruit Topping 
1 cup cooked oatmeal of any kind
(steel cut oats, quick oats, oat bran, old fashioned oats)
1/2 cup sauteed fruit

Fruit Topping Idea
(Note: this is the perfect time to use fruit you have that's getting too soft/mushy, or anything frozen)
1 Tbsp butter
1 apple, sliced
1 cup fresh cranberries (or 1/4 cup dried)
3 Tbsp brown sugar
2 Tbsp walnuts

Melt butter in skillet, saute apples for ~3 min with a tiny pinch of salt
Add cranberries (& 1 Tbsp water if mixture is getting dry)
When fruit is soft, add nuts and sugar and stir
Remove from heat and spoon onto oatmeal with drizzled milk
Another Topping Idea
1 Tbsp Butter
1 Pear
Seeds of 1 Pomegranate

Same directions as above.

Other Fruit Topping Ideas
1 cup frozen raspberries + segments of 1 orange + 1 Tbsp white sugar
2 cups strawberry slices + zest of 1 lime + 1 Tbsp honey
1 sliced banana + 2 Tbsp chopped walnuts + 1 Tbsp maple syrup
 1 mango cut into chunks + 1 Tbsp shredded coconut + 1 cup frozen blueberries

All of these Toppings would also work well for pancakes or waffles
--even frozen whole grain waffles (like Kashi GoLean).