Monday Message - Recipe of the Week

Take traditional veggie pizza and turn it into an interactive pizza party for your kids with this kid-friendly and mother-approved recipe.  Kids Eat Right Recipe Video Demonstration. 

Monday Message - Memorial Day

Celebrating Memorial Day with Friends and Family is a great way to honor America!  Remembering those who have fallen while serving our country should be part of our regular routine but allowing a day of celebration with Cemetery Services, Parades and even Festive Red, White & Blue Paraphernalia allows us to share the gratefulness and admiration together!

What did you do to honor the memory of those who have served our great nation on Memorial Day?!

Kids Eat Right Tip:  Pack food right from the refrigerator into your picnic cooler immediately before leaving home. Click on the link for more details.

World War I U.S. Food Administration

Simple Enough?  Almost 100 years ago and the message should still hold true!



U.S. Food Administration Poster 1914-1918

Monday Message - Chi-Chi-Chi-Chia!

Have you ever taken care of a Chia Pet?  Did you know that your Chia Pet is actually edible?  Usually we would not think of eating our "house pets" but these seeds contain omega-3 fatty acids; antioxidants; fiber; protein and minerals, and may even help lower cholesterol! Check out this short article from Kids Eat Right to learn more about Chia Seeds.

Monday Message - Recipe of the Week

Rhubarb Bread Pudding

Recipe By: Donna Weihofen, MS RD

Spring is a great time to take advantage of the rhubarb crop with this bread pudding. Did you know that rhubarb is a vegetable, not a fruit?  Rhubarb comes in early in Michigan— sometimes in May. It can be enjoyed in a wide variety of baked items and then freeze as much as you can to enjoy until the next spring.

Ingredients

vegetable cooking spary
2 cups nonfat milk
2 large eggs
1 ⅔ cups sugar
2 teaspoons vanilla extract
½ teaspoon nutmeg
½ teaspoon cinnamon
7 slices dry whole-grain bread, cubed
5 cups diced rhubarb, fresh or frozen (thawed) 

 

Directions

1. Preheat oven to 350º.
2. Coat a 2-quart baking dish with the cooking spray. In a large bowl, combine the milk, eggs, sugar, vanilla, nutmeg and cinnamon. Beat well. Stir in the bread and rhubarb. Pour into the prepared baking dish.
3. Bake, uncovered, for 60 to 75 minutes, or until a knife inserted in the middle comes out clean. Using a spatula, press down on the bread a few times during the baking process.

Substitutions

Substitute ½ cup liquid egg substitute for the 2 large eggs. To reduce the calories, substitute ⅔ cup spoonable sugar replacement ⅔ cup of regular sugar (retain the remaining 1 cup regular sugar).

Nutrition Facts: Recipe Link

Green Commute Week

Green Commute Week ended yesterday, May 19th. How did you use "green" modes of transportation such as biking, walking or riding public transportation to get around town?

I only live about seven miles from my primary place of employment and have biked to work on occasion.  Being only 7 miles away (and over a few hills!) sounds like perfect grounds for commuting by bike during the fair weather months but I usually have trouble setting a schedule to bike on a regular basis because my second job is about 20 miles from my primary job and that bike ride would be far too long for me to get to the second job on time as I travel between jobs on a daily basis. 7 + 20 + 15 (or more) miles to get home would make for an awesome workout! However, being the novice cyclist that I am, it would take some restructuring in my routine and I would probably need to eliminate the "workout class" that I teach at my second job....in addition, at 6 months pregnant this whole regimen sounds daunting!

Despite my trials, roadblocks and excuses listed above, I was extremely lucky to spend the majority of "Green Commute Week" on Mackinac Island!  This community is devoted to "Green Commuting" as there are no motorized vehicles permitted on the entire Island. Disclaimer here: while staying on the island for three days, I did spot an ambulance van en route to a rescue...sometimes medical emergencies are worth a few emissions and a few less calories burned!

While on the Island, I witnessed green transportation in many forms:

• Walkers
• Runners
• Strollers
• Single and Multi-Speed Bikes
• Bikes with Baskets for Lunch and Souvenirs
• Bikes to haul Boxes to local businesses
• Three Wheel Bikes
• Tandem Bikes
• Bikes with Stroller Attachments (for babies or photography equipment?!)
• Bikes with Trailer Attachments for the young riders
• Horses and Carriages
• Skateboards
• Wagons
• Horse Drawn Wagons

Mackinac Island is only an eight mile trip around the perimeter which can make for about an hour worth of a leisurely ride or you can speed around the island in a mere 30 minutes. Regardless, there are plenty of opportunities to walk, run, skip, bike or even hitch a horse drawn carriage ride in an effort to keep your commute green 365 days of the year on Mackinac Island!

Looking for a weekend biking trip?!  Mackinac Island has over 70 miles of trails and pathways for cyclists to explore.  Bikes are EVERYWHERE, you will have no trouble finding a place where you can rent a bike for one hour, half days or full days.  Another option would be to just bring your own bike over on the ferry!

Never ridden in a horse drawn carriage? It's worth a short ride on Mackinac Island. Join a carriage tour and learn about the history of the Island while enjoying the shade.

Mackinac Island is a very walkable community.  During my three day trip, I walked everywhere! Main street is only 5 blocks long which takes only 15  minutes to get from on end to the other.  Our hotel was a few blocks further which made for a nice walk!

I learned of a statistic this week that I wanted to share: In 2012 over 87% of children will NEVER walk or bike to school and those 13% that may walk or bike are considered "part-time" commuters where their parents will most likely drop them off at school and they may walk home. How many grandparents have told us the story of the 5 mile walk to school every day-uphill both ways? Horse drawn carriages may seem old fashioned, but green commuting is better for our environment and our health.

Monday Message - Recipe of the Week

Buttermilk Chocolate Chip Pancakes

Skip the boxed mixes! What can be better than buttermilk pancakes for the family Sunday breakfast? How about adding chocolate chips to the batter?

Pancakes are an all-American breakfast treat, and this version pairs chocolate chips and fresh bananas for extra goodness. Here in Michigan, where wild berries grow, we love to use blueberry syrup; you can also try them with Wild Blueberry Sauce.

 

Ingredients

¾ cup all-purpose flour
2 tablespoons sugar
½ cup toasted wheat germ
1 teaspoon baking powder
½ teaspoon baking soda
2 eggs, lightly beaten
1 cup reduced-fat buttermilk
1 banana, mashed
¼ cup semisweet or milk chocolate chips
Vegetable oil cooking spray

 

Directions

1. Combine the flour, sugar, wheat germ, baking powder, and baking soda in a large bowl; set aside.
2. Whisk together the eggs, buttermilk and banana in a separate medium-sized bowl.
3. Pour the wet ingredients over the dry and stir just until mixed. Stir in the chocolate chips.
4. Spray a skillet with the cooking spray; heat over medium-high heat. Sprinkle a few droplets of water on the surface; the skilled is preheated when water sizzles.
5. Spoon the batter onto the hot skilled using a ¼-cup measure. When bubbles appear in the center of the pancake, flip it to the other side. Cook both sides to golden brown.

Substitution

If you don't have buttermilk, add 1 teaspoon unflavored vinegar to low-fat or skim milk. Swirl gently to mix.

 

Cook's Tip

Use an overripe banana for easier mashing and extra sweetness.

 

Food Trivia

Pancakes are one of our oldest forms of bread. They vary in thickness and flavor according to their country of origin. Americans enjoy thicker pancakes while the French, for example, specialize in thinner crépes.

 

Nutrition Nugget

Chocolate is rich in phytochemicals, which have been shown to boost your body's seratonin levels. Semisweet chocolate without extra milk fat and sugar is a good choice.

Nutrition Facts: Recipe Link

Monday Message - Milk Questions Answered

Is your child drinking enough milk? If not, they may be missing out on key nutrients to keep their bones and body strong. View the Kids Eat Right Article for more information.

Should I offer my child chocolate milk? Only if they will not drink the plain milk. Remember the power that a role model can hold!  If Mom and Dad are drinking regular milk with meals on a daily basis, kids will eventually follow suit. Another option would be to offer chocolate milk as snacks/drinks throughout the day instead of sugary drinks/juices while providing regular milk at meal times.

What type of milk does your family consume? There are many milk options available for our families but it is important to know some background behind each type.  Check out my milk tips below:

• Cow's Milk - Pasteurized Milk that has been consumed for centuries. High in protein, vitamins and minerals, this milk is one of the closest alternatives we have to human milk and provides a base for our cereal, cheese products, beverages and many many uses in recipes.
• Raw Milk - Unpasteurized and considered dangerous due to the potential of harmful bacteria passed on by animals, animal byproducts or in processing. If the conditions are controlled and sanitary, this milk is safe to drink or use to make milk products.
• Goat's Milk - Nutritional content is very similar to Cow's Milk and may be used as an alternative to Cow's Milk.
• Breast Milk - Natural Form of Nutrition for infants as long as mom is eating adequate nutrition.
• Chocolate Milk - Sugar added to Cow's Milk.
• Almond Milk - Often flavored with sugar, this milk is low in protein and vitamins/minerals and may be used in recipes that call for milk but would not be a nutritional substitute for regular milk.
• Soy Milk - Lower in protein than Cow's Milk, but may be substituted for regular milk on a daily basis. However, the upper limit on soy protein is 25 grams per day which would be nearly three servings per day - if no other soy products were consumed - this is not an easy feat considering soy protein is added to many many foods.
• Rice Milk - Similar to Almond Milk, this milk has very little nutritional value and is only recommended to be used in recipe that call for regular milk. Watch the sugar in flavored rice milk!
• Skim or Fat Free - Widely recommended to reduce cholesterol and disease risk as the fat has been "skimmed" off the milk to produce a thinner liquid without any fat content.
• 1/2%, 1%, 2% - Varying levels of fat content in milk which range from 1g to 5g of fat per 8 ounces.
• Whole Milk - 3.25% Fat = 8g of fat per 8 ounces.
• Lactose Free Milk - Lactase Enzymes have been added to Cow's Milk to aid in the digestion of the natural milk sugar (lactose).
• Organic Milk - Cow's Milk that is free of synthetic hormones, potentially contaminated feed and medications.

Registered Dietitian Recommendation:  Breast Milk until at least one year old & Organic 2% Milk thereafter.

Monday Message - Mother's Day Recipe Makeovers

There is nothing sacred about most recipes. You can give any plate a healthy makeover; the kids can even help for Mother's Day. Worried your family might notice a difference?  Check out Kids Eat Right's article on the motives behind meal makeovers here.

REDUCE – a high-calorie ingredient if it is an essential part of the final product.  Some reductions may include:

1. Sugar in baked products – reduce by ¼ to 1/3
2. Oil or shortening in baked products – reduce by ¼ to 1/3
3. Egg yolks – instead of using 3 whole eggs, try 3 egg whites + 1 egg yolk
4. Cheese in recipes – lower fat options, amount added or all together delete.

SUBSTITUTE – a low-calorie ingredient in place of a high-calorie ingredient.  Some low-calorie substitutions you can make include:

1. Skim milk in place of whole or 2% milk
2. Yogurt in place of sour cream or mayonnaise
3. Blended cottage cheese in place of cream cheese or sour cream
4. Broth in place of gravy
5. Low-fat white sauce in place of cream soup

ELIMINATE – a high-calorie ingredient if it is included primarily for appearance or by habit, or if it is optional.  Ingredients easily eliminated are:

1. Nuts in baked goods
2. Olives in salads
3. Whipped toppings and thick frostings
4. Butter/margarine/oil as extras

Monday Message - Recipe of the Week

Ratatouille

Want your kids to eat more veggies? Try Ratatouille, a traditional French vegetable-based dish, packed with nutrients your family doesn't get enough of on a daily basis.

Video Demonstration:  Recipe Link

Monday Message - Yogurt Do's and Don'ts

Yogurt, even plain yogurt, has sugar, but it can still be a healthy choice for your child's snack or as part of a family meal when making the right yogurt choice.  Why does Yogurt have so much sugar? Read the Kids Eat Right Article here.

How do I choose the right yogurt? Three Easy Steps!

First: Opt for plain yogurt. No added flavorings or natural/artificial sweeteners.

Second: Choose yogurt with 2-4% Fat Content. Even whole milk Yogurt is an acceptable choice. Just because the commercials on TV show us that we can lose weight by eating "Fat Free" Yogurt does not mean that the the fillers such as starch, gelatin and other ingredients that we cannot pronounce are providing the gastrointestinal benefit we need from the helpful bacteria in regular yogurt.

Third: Go for the protein. Greek yogurt provides more protein because much of the whey has been strained.  Same rules above apply...choose plain varieties with a moderate fat content.

• Sweetening Yogurt on your own is the way to go! Try this recipe: Liz's Lemon Bowl - Chocolate Raspberry Yogurt
• Beneficial Bacteria Yogurt Recommendations:  Stoneyfield Farms Organic/Non-Organic Yogurt, Organic Valley Yogurt, Fage 2-4% Greek Yogurt, Horizon Organic Whole Milk Yogurt; Wallaby Greek Organic Plain 2% Yogurt
• Plain Greek Yogurt makes a perfect alternative to Sour Cream. Use it to top your Mexican fare, use in a recipe or add herbs & spices to make a tasty veggie dip.