I recently wrote a post for Parents.com that included experts’ nutritious and delicious back-to-school recipes. The response to recipe requests from my colleagues was so overwhelming, I decided to share a few more gems on my Stressipes® blog. Enjoy!
1. Egg Pita Pocket. Scramble 1 to 2 eggs. Place in 1/2 of a 7-inch pita pocket. Top with 1/4 cup grated cheddar cheese and salsa. Pair with fresh seasonal fruit.
2. Chocolate Peanut Butter and Banana Muffin Top. 1 double chocolate Vitamuffin top topped with 1-2 tablespoons natural peanut butter and 1/2 sliced banana.
3. Protein-Rich Smoothie with Wheat Germ and Chia Seeds. (Recipe courtesy of Kretschmer.) Place 1/2 cup fat-free milk, 1/2 cup fat-free plain Greek yogurt, 1 frozen medium banana, 2 tablespoons unsweetened smooth peanut butter, 1 tablespoon Kretschmer Honey Crunch Wheat Germ, 1 tablespoon chia seeds, 1-1/2 cups baby spinach and 4 large ice cubes into a blender and process until smooth and creamy. Serve cold. Serves 2.
4. Yogurt and Granola Parfait. 6 to 8 ounces nonfat Greek or regular low-fat or nonfat yogurt layered with fresh berries or fruit of choice and topped with 1 crumbled granola bar (like a Fiber One bar).
5. Peanut Butter Banana Dog. Spread peanut butter (or any nut butter or sunflower seed butter) in a whole wheat hot dog bun. Place peeled banana in bun. Enjoy with glass of nonfat milk.
6. Cherry Vanilla Freeze. Combine 3/4 cup frozen pitted sweet cherries, 1 cup plain low-fat Greek yogurt, 2 ice cubes and 1/2 teaspoon vanilla extract in blender or food processor and blend. Drink immediately. Serve with a slice of whole wheat toast.
7. Cantaloupe-Raspberry Smoothie. Add 1/2 cup cantaloupe chunks, 1 cup Oikos nonfat vanilla Greek yogurt, 1 cup raspberries and a handful of ice cubes to blender. Blend until smooth. Pour into glasses and enjoy! Makes 2 servings.
What’s your favorite morning meal?
Image of the Protein-Rich Smoothie with Wheat Germ and Chia Seeds via Kretschmer.
Full disclosure: I have no financial or other ties to any of the specific brands or products mentioned.
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Stressipes (rhymes with recipes) are solutions for the negative ways stress affects what (and how much) you eat, how you move, how well and how much you sleep, and how you handle all the things in life that make you feel stressed.
Even if we think otherwise, we have the power to not let stress get the best of us, and adversely affect our habits. In the Stressipes web series, I will show you simple solutions using real food, exercises, and lifestyle strategies to help you survive and thrive despite whatever tries to bring you down or debilitate you, physically or mentally.
Here’s the link to Episode 1 of Stressipes on You Tube! I hope watching it gives you a laugh to help you destress!
Have a great day!
Source of image of Paul Heyman and Elisa Zied: Jeff Fusco.
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I was recently asked to be part of a FREE online event designed to empower parents to raise healthy, successful kids. The event is called “Relationship Based Parenting: The Simple Truths about Raising Healthy, Successful Kids,” and it takes place between August 12th and 23rd,.
As a registered dietitian nutritionist, freelance writer, and author, I’m humbled be one of 21 speakers from around the world who was asked to participate. Created and organized by Abby Bordner, the event brings together top speakers in the fields of child psychology, child development, writing/publishing, and authors of bestselling parenting books to answer two key questions:
- What does it take to raise healthy, successful kids?
- How can I become a better person while doing it?
While you can listen to my interview on August 14, 2013 at 8 PM EST/5 PM PST, all of the interviews done with the speakers between the 12th and 23rd of August will be available to you.
I truly hope you’ll join this community of parents and professionals in what is sure to be a valuable exploration of the most important things we can do to raise healthy, successful children.
Click here if you’d like to join this FREE event.
Full disclosure: I received no compensation for granting or promoting an interview, nor will I receive any compensation when or after you join the event. It just seemed like a terrific event that I could contribute to!click to comment
It’s been almost two months since The Scoop on Food–my new Parents.com/Parents Magazine blog–debuted. I’ve really enjoyed writing it, getting feedback, and hearing ideas for future topics from parents and those who work with children. Please keep the comments coming!
In case you missed any of my posts, I’ve provided links below. I invite you to subscribe to the feed and to continue to send me your thoughts and ideas for future posts. Because when it comes to feeding kids and helping them live a more healthful lifestyle, we’re all in this together!click to comment
The Scoop on Food–my new blog for parents and their children on Parents.com–has arrived! I’m thrilled to share my thoughts (and plenty of resources) about the food, nutrition and health topics that are at top-of-mind for many parents. My hope is that the blog will spark conversation about these topics and help us all raise our kids to be more mindful and nutritious eaters.
Thanks for checking out and subscribing to the blog, and sharing your questions and ideas. Don’t forget to also take a look at the many terrific blogs featured on Parents.com.
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When my first son was born, one of my goals as a doting mother, and as a registered dietitian/nutritionist, was to raise him to be a healthy eater. From the get-go, I tried my best to instill in him a love of nutritious food and balanced eating habits. I still try to teach him, at age 15, and his 11 year-old brother, healthful habits–sometimes I do so by verbalizing something interesting I learned about diet, but most often (and most successfully) I model habits I encourage them to develop.
Like so many other parents, I have undoubtedly made some feeding (and other) mistakes along the way in raising my children. Did I really need to introduce them to fast food? Should I have ever allowed so-called ‘junk food’ in the house? And, what was I thinking when I introduced my children to their first kid’s menu (to which they’ve become accustomed) when dining out? Even parents like me who should know better sometimes make questionable feeding decisions.
But, does being a mother of a teen or tween mean it’s too late to empower our children and instill in them better habits when it comes to choosing and eating food? Is there anything we can say and do now to help our older children not only make better food choices and eat more mindfully as they grow, but make better decisions as they increasingly eat away from home?
To the rescue comes a brand new book called Fearless Feeding: How to Raise Healthy Eaters From High Chair to High School. Written by registered dietitians Jill Castle and Maryann Jacobsen, the book is an extensive and comprehensive resource all parents can use as a toolbox to empower their children–even those in or entering the temperamental teen years–to become healthy eaters.
Below you’ll find Castle’s helpful responses to a few questions about feeding teens, folllowed by a delicious Turkey Slider recipe you and your teens are sure to love.
1) What’s the biggest challenge you think parents of teens face when it comes to helping their kids eat well?
Parents face several challenges, including keeping up with a bigger appetite and staying on track with healthy eating. But one of the biggest challenges is communicating about nutrition in a manner which doesn’t turn off the teen (or cause more problems), is developmentally on target, and compassionate. I’ve been told by many parents that they don’t know what to say, or are afraid they will damage their child. Listening to teens, rather than lecturing, and guiding them to figure out nutrition, with factual information, and an empathetic perspective can go a long way toward keeping the lines of communication open. Teens may do some experimenting with food and nutrition, and this is normal, but it can be concerning for many parents. Finding ways to keep the lines of communication open and productive is important, but a challenge! We’ve included some information for doing this in the book.
2) If parents of teens feel like they have made feeding mistakes while raising their kids, is it too ate for them to help their teen eat a more nutritious diet and reduce their risk of not only becoming overweight but of developing an eating disorder or poor body image?
It’s never too late! Today’s parents are still in the mode of role-modeling lifestyle behaviors for their teen, as well as setting up a nutrition environment at home that reflects nutritious foods and regular meals. Parents really cannot control what their teens eat outside of the home, but can certainly guide them to make healthy choices. Communication is a key to helping the teen eat well and identifying behaviors that may be dangerous or unhealthy in the long run. A healthy self-esteem and body image is in development from early on in childhood, but parents can help their teen by being a good listener, supportive and empathetic to their concerns, while keeping the home front a model of nutritious, tasty food. We give sample dialogue in the book as well as how to communicate with teens in a productive manner.
3) What’s your bottom line advice for a parents of teens to empower them to eat well and nurture themselves to grow into healthy adults?
I find teens to be incredibly observant of their parents’ behaviors—noting whether they smoke, drink, eat well or exercise. If parents can show their teens that they care for and appreciate their own bodies, eat well, and have a positive outlook on living well (without being too controlling, obsessive or strict about nutrition or exercise), this will go a long way to cementing an image of health and wellness that the teen (hopefully) will mimic, if not now, then later in young adulthood, after the developmental phase of adolescence passes. Families have a great opportunity to showcase this at family meals—so I advise getting teens around the dinner table as often as possible!
Asian Turkey Sliders
Make a meal! Pair these sliders with homemade French fired or sweet potato fries and Greek chopped salad.
Makes 10 to 12 sliders.
1 pound ground turkey
¼ cup panko (bread crumbs)
2 tablespoons soy sauce
1 tablespoon ginger paste
2 tablespoons sesame oil
2 scallions (green onions), white and green parts, thinly sliced
12 bakery-style dinner rolls
1. If using an oven, preheat to 400F.
2. Mix the ground turkey, panko, soy sauce, ginger paste, sesame oil, and scallions together in a large mixing bowl.
3. Roll the mixture into 10 to 12 small balls and press each into a 2-inch circle.
4. Bake the sliders on a cookie sheet for 15 minutes, or grill until done.
5. Serve the patties on dinner rolls.
Nutrient info: Each slider is an excellent source selenium and manganese and a good source of niacin, thiamin, iron and phosphorus.
Reprinted by permission of the publisher, John Wiley & Sons, Inc., from Fearless Feeding by Jill Castle and Maryann Jacobsen Copyright © 2013 by Jill Castle and Maryann Jacobsen.
Disclosure: I received a complimentary copy of Fearless Feeding by the publisher.
How do you fearlessly feed your children?click to comment
Check out this month’s ZIED GUIDE free monthly e-newsletter. This month’s issue includes links to some of my recent blog posts for US News and World Report’s Eat + Run blog and caloriecount.com, some great tuna and lasagna recipes, the answer to a Parents magazine reader question and so much more.
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What’s not to love about this delicious, nutritious twist on lasagna? Yum!
Makes 6 servings
1 tablespoon olive oil
2 large zucchinis, sliced about ¼‑inch thick
4 large tomatoes, sliced about ¼‑inch thick
2 medium onions, sliced very thin
1 sprig fresh basil, 6–8 leaves, chopped or thinly sliced Italian seasonings
ground black pepper
8 ounces shredded 2% mozzarella
1) Preheat the oven to 400°F.
2) In a 2½- quart oval bakeware dish (such as Corningware), pour the olive oil (or spray with olive oil cooking spray). Cover the bottom of the dish with sliced zucchini. Then, spread a layer of tomatoes and a layer of onions. Top with half of the sliced basil, Italian seasonings (or other herbs from your garden), and ground pepper.
3) Then add a layer of about half the shredded cheese.
4) Repeat (except for the olive oil).
5) Bake about 30 minutes. Let cool for 5 minutes before serving.
Hint: This recipe is especially great for using up end‑of‑summer veggies. An easy way to slice the basil is to roll up several leaves (stem edges inside), and then make thin slices. You end up with very thin strips, called a chiffonade.
Note: This recipe is adapted from Liz Manaster’s From A to Zucchini.
What are your favorite lasagna ingredients?
SOURCE: The DASH Diet Weight Loss Solution by Marla Heller, MS, RD.
Full Disclosure: I received a complimentary copy of the book from the publisher.click to comment
Here are three delicious twists on tuna* you and your family are sure to enjoy.
Change of Pace Tuna Casserole from Don’t Break Your Heart Cookbook.
1 (10-ounce) can condensed 98 percent fat-free, reduced-sodium cream of mushroom soup
1/2 cup light sour cream
1/2 pound whole wheat rotini pasta, cooked according to package directions
2 tablespoons chopped pimiento
2 tablespoons trans-free margarine
1/2 pound fresh mushrooms, sliced
1/2 cup chopped onion
1/2 cup chopped celery
2 (6-ounce) cans of tuna, drained
1/2 cup sliced almonds, toasted
1. Preheat the oven to 350 degrees F.
2. In a bowl, blend soup with sour cream until smooth. Add pasta and pimiento; set aside.
3. Melt margarine in a sauté pan and sauté mushrooms, onions, and celery until vegetables are tender, about 5 minutes.
4. Mix vegetables into soup mixture; fold in tuna.
5. Pour tuna mixture into a lightly-greased 11/2-quart baking dish. Top with almonds. Bake, uncovered, about 25 minutes or until hot and bubbly.
Cooking Tip: To make this meal more nutritious, add a 10-ounce (283.5-g) package of thawed, frozen vegetables, such as chopped broccoli or mixed stir-fry vegetables, when you add the pasta to the soup in step 2.
Nutrients per serving: Calories: 335 Total Fat: 11 g Saturated Fat: 3 g Trans Fat: 0 g Cholesterol: 31 mg Sodium: 416 mg Total Carbohydrates: 37 g Dietary Fiber: 7 g Sugars: 5 g Protein: 22 g Iron: 3 mg
Provencal Grilled Tuna Salad from Don’t Break Your Heart Cookbook.
4 (6-ounce) tuna steaks, each about 1-inch (2-cm) thick
3 tablespoons white wine or broth
3 tablespoons olive oil
2 tablespoons red wine vinegar
1/2 teaspoon chopped fresh rosemary or 1/4 teaspoon (1 ml) dried
1/2 teaspoon ground black pepper
1/8 teaspoon salt
1 clove garlic, minced
6 cups salad greens
1 cup cherry tomatoes, halved
1/2 cup each thinly sliced red and yellow bell peppers
Nonstick cooking spray
1. Place fish in a glass dish.
2. To make vinaigrette, combine wine or broth and next 5 ingredients in a jar with a tight fitting lid. Shake well.
3. Pour 2 tablespoons (30 ml) over fish, add garlic, and turn to coat. Marinate for 15 to 30 minutes, turning once. Reserve remaining vinaigrette for salad dressing.
4. Coat grill rack with cooking spray and place on grill to heat 1 minute. Place tuna on grill 4 to 6 inches (10 to 15 cm) over heat source. Cover with lid or tent with foil. Cook, turning once, until tuna begins to flake easily when tested with a fork, about 7 minutes. Discard marinade.
5. Meanwhile, arrange salad greens on 4 plates. Place hot tuna on greens and add cherry tomatoes and peppers.
6. Shake remaining vinaigrette and drizzle over salads.
Nutrients Per Serving: Calories: 273 Total Fats: 11 g Saturated Fat: 2 g Trans Fat: 0 g Cholesterol: 55 mg Sodium: 158 mg Total Carbohydrates: 8 g Dietary Fiber: 2 g Sugars: 2 g Protein: 36 g Iron: 2 mg
Acapulco Tuna Salad from The DASH Diet Weight Loss Solution.
Makes 4 servings
2 6‑ounces cans tuna, very low sodium
2 tablespoons low-fat mayonnaise or regular mayonnaise made with olive oil
1 medium tomato, diced
½ small sweet onion, diced very finely
1 jalapeño, diced, seeds and spines removed
1 tablespoon lime juice
Drain the water from the tuna and mix all the ingredients in a medium bowl.
Nutrients per serving: Calories: 112 Total Fat: 3 g (with EVOO regular mayo) Cholesterol: 40 mg Sodium: 115 mg Total Carbohydrates: 3 g Dietary Fiber: 1 g Protein: 18 g
*According to the FDA, women who are planning to get pregnant, pregnant or nursing and young children can safely eat up to 12 ounces of light tuna or up to 6 ounces of albacore tuna each week.
Change of Pace Tuna Salad and Provencal Grilled Tuna Salad reposted with permission from Don’t Break Your Heart Cookbook by Shara Aaron, MS, RD and Monica Beardon, RD, LD.
Acapulco Tuna Salad reposted with permission from The DASH Diet Weight Loss Solution by Marla Heller, MS, RD.
Full disclosure: I received a complimentary copy of The DASH Diet Weight Loss Solution from the publisher.
How do you like to eat tuna?
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In the clever, information-packed new book, The Clean Separation, Kara Landau (The Traveling Dietitian) helps readers who have endured a life-changing event–a break-up or end of a relationship, the loss of a job, or the death of someone close to them–use the power of nutrition to lift their spirits and move them towards the next chapter of their lives. With warmth and positivity, Landau lays out a ‘business plan’ that readers can personalize to help them structure their lives while minimizing stress as they move towards their ‘new normal’. She also utilizes her insights about the eating habits and lifestyle practices of people from around the globe to make real-world recommendations readers can use to optimize their health and well being. Delicious recipes for breakfast, lunch, dinner, snacks and desserts by Susan Irby (The Bikini Chef) round out The Clean Separation to help readers follow the book’s food and nutrient recommendations.
Even if you haven’t recently endured a break up of any kind, you’ll no doubt find this delicious Thai Tasty Chicken Wrap from The Clean Separation a delicious addition to your menu. Enjoy!
2 cups chicken breast, roughly chopped
Pinch sea salt
Pinch black pepper
1/4 cup water
1/4 cup diced green onion
1/4 cup chopped toasted peanuts
2 Tablespoons chopped fresh coriander (cilantro) leaves
1 Tablespoon chopped fresh ginger root
1/2 cup nonfat plain Greek yogurt
1/2 teaspoon ground mustard
1 Tablespoon honey
1 Tablespoon lime juice
1 teaspoon thai red curry paste
4 8-inch high fiber flour tortillas
4 leaf lettuce leaves
1. Season chopped chicken with salt and pepper.
2. Heat a non-stick skillet over medium heat and add chicken. Cook, stirring occasionally, until cooked through, adding the water, as needed, to prevent drying.
3. In a large mixing bowl, toss together the cooked chicken, green onion, peanuts, coriander, and ginger root.
4. In a small mixing bowl, stir together yogurt, mustard, honey, lime juice, and curry paste. Mix well and then add to chicken mixture.
5. Place wrap onto a flat working surface. Top each with 1 lettuce leaf, spread with 1 1/2 Tablespoons yogurt mixture and top with 1/2 cup chicken mixture. Fold one edge of wrap in towards the center slightly. Fold both side edges over filling.
6. Spray non-stick saucepan and heat over medium-high heat. Add wraps and heat until lightly golden. Serve warm or cold as an on-the-go snack.
Make chicken mixture ahead of time for the ultimate go-to snack for mid-week. These wraps are delicious served hot or cold.
Serving size: 1 wrap
Saturated fat: 2.4g
Is there a nutritious, delicious meal you like to cook or eat after a break-up or loss?
Full disclosure: The publisher sent me a complimentary copy of the book.click to comment