A Better Way to Eat Out with Your Kids!

Chicken nuggets, hot dogs, pizza, pasta with butter, French fries, chocolate milk and soda. Sounds like a list of foods that should be avoided to protect your health. Unfortunately, these are the typical offerings on most children’s menus. The sad fact is that when questioned, children in this country are most likely to list one of the above as their favorite food. Some restaurants sad attempt to offer healthy selections may include “fruit” (mandarin oranges in corn syrup) or plain steamed vegetables (not very exciting or tasty) as a side with their unhealthy selections. Where is their creativity? Wouldn’t it be refreshing if restaurants would put just as much effort into creating healthy kid’s offerings as their “adult menu” selections? Why do adults expect children to eat what they wouldn’t be interested in?

Just off the top of my head, here are some creative kid’s selections restaurants could offer on their children’s menu:

• Build your own flat bread- kids can check off the healthy toppings that would be put on top of a whole wheat flat bread with low-fat cheese
• Salad faces- healthy, in-season vegetables are used to create a “funny face”
• The classic “ants on a log”
• Baked sweet potato fries with a Greek yogurt dipping sauce
• Make your own parfait- with berries, low-fat yogurt and low-fat granola

Photo courtesy of grandpa (Saba)

As parent’s, waiting for a restaurant revolution is probably unrealistic. Let’s talk about some tips for promoting healthy eating while dining out:

• Research: review the restaurant’s offerings/menu before visiting (usually posted online).
• Think outside the box- you don’t have to stick to the official kid’s menu. Sometimes choosing a healthier appetizer or an adult entrée that the kids can share is a better option.
• Speak up- waiters/waitresses take requests. Ask if they can put the sauce on the side, grill, broil, bake or stream the item or add a vegetable side instead of what is offered.
• Make a deal with your kids that they can pick one item that is not as healthy but round out the meal with a more nutritious item (i.e. a hamburger with sliced apples and a tossed salad or grilled chicken with broccoli and French fries).  This way they will not feel deprived of their favorite foods.

Best bet- don’t eat out as much! Try and limit your restaurant eating to once a week. No matter how knowledgeable and creative we can be, you are most likely eating more calories, fat, sugar and sodium than you should. So break out those dusty pots and pans and get cooking!

Do you have any tips for other parent's while out to eat with your little ones?  Is there a restaurant you know that thinks outside of the box for their children's offerings? 

Mangolicious!

I moved out to the country!  Well not exactly the country, but it's all relative.  When we moved from NY to Florida we moved to what they call a "zero-lot line" community.  It basically means you better like your neighbors since there is only 10' between your house and theirs.  Although we were lucky with who we ended up next to, we desperately missed having some privacy and some elbow room.

We looked for an entire year before finally finding what we now call home.  Aside from meeting most of our needs it offered an incredible bonus.  Fruit trees galore!  Oranges, limes, bananas, star fruit and best of all, four mango trees.  If you've ever had the opportunity to see a mango tree you would know what I mean when I describe it as massive.  They have a thick bark with many branches that spread out and create a dense canopy of green leaves.  Mangos started appearing about a month ago as small tight green fruit in clusters and have now blossomed into large greenish/yellowish/reddish heavy fruit.  I have found that if they are not picked in time they very suddenly fall off the tree due to their weight and are usually eaten by whatever night critter is lured by the tropical scent of the ripe fruit.


Our mangos slowly ripening on their massive tree!


One of my all time favorite recipes is my mango, avocado appetizer.  My daughter likes to call it Mangolicious!  It's one of the easiest, freshest, healthiest and delicious dishes you can put together in mere minutes and can be assured it will be enjoyed by all.  It only requires 4 ingredients, not counting a small sprinkle of a good salt at the end.

Mango, avocado, lime and cilantro- a winning combination!

The most important part of this recipe is that you use fresh ingredients.  As with any recipe that involves only a handful of ingredients the quality is that much more important.  I thought I would take a minute and review the best way to cut your mango and avocado as I know some people find it a bit intimidating.

Cutting a Mango- I Know You Can Do It!

So, let's begin with the mango.  I'm not going to review the importance of washing all of your produce well since you know that already.  Right?  The first step is to stand the mango on your cutting board stem side down and hold firmly. Place your knife about 1/4" from the widest center line and cut down through the mango. Turn the mango around and repeat this cut on the other side. These 2 pieces are really where most of the "meat" is.  Another option is to invest in a mango splitter which will do this cut for you in one move.  I have not tried this tool yet but am thinking of it now that I have all of these mangos to enjoy.  Next, lay the piece skin side down and with a sharp knife slice parallel lines through the flesh, being careful not to cut through the skin.  Turn the piece 1/4 way around and do the same parallel cuts, creating a grid-like pattern (as above).  You now have two choices to remove the flesh; either scoop it out with a spoon or turn it inside out (as above) and slice off the cubes with a knife.

Slip Sliding Away- the Avocado Seed

On to the avocado!  Lay the avocado lengthwise on a secure surface.  Hold the avocado down firmly with one hand and slowly slice down the center lengthwise around the seed, starting at the narrower end.  Holding the avocado, twist and rotate the two halves apart.  I find the best way to remove the large and slippery seed is to take a chef's knife and carefully bring the knife down on the seed in a quick hard motion so it ends up secured to the seed (see above, as I don't know if you can visualize this description).  Hold the avocado firmly in your hand and twist.  The seed will be pulled out- just be careful when removing the seed from your knife (use a dishtowel).  Another way to remove the seed (as my daughter suggests) is to slip a spoon between the seed and the flesh and gently work the seed out of the fruit.  Once the seed is removed, you can use the same technique as we did for the mango and cut parallel lines through the flesh.  Once you create a grid-like pattern you can take a spoon and scoop out the flesh.

Mangolicious

Ingredients:
1 large ripe mango- any variety that looks best
1 ripe Hass avocado
1/2 fresh lime
A handful of fresh chopped cilantro

Directions:
Clean all produce well.  Cut mango and avocado (see directions above) into small cubes.  Add chopped cilantro and squeeze lime on mixture.  Gently fold all ingredients together.  Sprinkle with finishing salt to taste (I like Himalayan sea salt).  This can be served as a refreshing appetizer with chips (I use kale and chia tortilla chips) or with some celery if you are watching your calories.  It can also be used like a chutney and added to grilled chicken or fish or as a topping for tacos.  Could this be any easier?  No excuses- try it tonight and enjoy!

Servings:  4 (approximately)

What's your favorite way to enjoy a ripe and delicious mango?

 

 

 

 



Stricter Guidelines for Snacks in Schools- Is it Enough?

July 1, 2014- that is the deadline!  As part of the U.S. Dept. of Agriculture's new legislation "Smart Snacks in Schools", snacks offered in schools will now be limited in fat, salt and sugar and portion size will be restricted.  This legislation will impact about 50 million students and over 100,000 schools nationwide that participate in the federal school lunch program.  Proponents are hoping that these changes will help address the staggering rate of childhood obesity and generally improve our children's diets.  Some examples of the changes that will be mandated are:

• Vending machine food items will have to be under 200 calories (less than an average candy bar)
• Drinks will have to be under 60 calories/12oz. (less than most sodas)
• Low-fat and fat-free milk, 100% fruit and vegetable juice and no-calorie flavored water will be allowed 
• Water must be available for free
• All snack foods must have 50% whole grain, contain fruits, vegetables, dairy or protein, or contain at least 10% of the daily value of calcium, potassium, Vitamin D or dietary fiber

Sad but typical snacks offered at schools across our country!

I could write about all the loopholes in this legislation and why this isn't enough, but as I know from working within the restrictions of the government, legislation is usually somewhat lagging behind our knowledge and the current research.  If our education system put in 1/4 of the amount of time, energy and focus on our children's health and nutrition as they did on the futile standardized tests (such as the FCAT's in Florida) we may not be in such a dire situation.  Well, so it goes!  This legislation is the first significant revamping of school snacks in over 30 years.  Although we have a long way to go towards improving our children's nutrition in this country, this is definitely a huge step in the right direction.  Let's applaud the movement towards improvement!

Nutritional makeover :)

Many parents take it upon themselves to send their children snacks from home.  This will still be an option and a good one.  Unfortunately, this tactic usually doesn't work as well for older children as they will buy their own snacks when given a choice.  It comes back (again) to nutrition education and teaching self-empowerment.  Our goal as parents is to give our children the tools needed to navigate their own way in this world.  Making "good" food choices is something we as adults continuously struggle with daily in this challenging food environment.  This new legislation will hopefully make it a little easier for our children to make the right choices.  Although let's remember, the fight is not over:) 

What are your thoughts on the legislation?  How much should we as parents rely on our schools to control what our children eat? 

For more information and great ideas for school snacks, please visit:

Healthy School Snacks ~ Center for Science in the Public Interest

http://cspinet.org/nutritionpolicy/healthy_school_snacks.html

Like Mother, Like Daughter!

Kay's last day of cooking camp!

School is Out, Cooking School is In!

My 10 year old daughter Kaylee is home with me this week, her favorite place to be.  School is out and she has spent the last 2 weeks at cooking camp.  The first week was offered through our local Whole Foods and this past week was at a local cooking school, Chef Start.  The last day of camp, she presented and served all of the dishes she made- delish!

Could There Be a Better Centerpiece?

Kaylee as our centerpiece!

Kaylee has been around good cooking since she has entered this world.  When she was very young I would put her little bouncy seat on the kitchen table as I cooked around her.  It was out of necessity, as she would become upset if she couldn't see what was going on.  Before she was old enough to sit in a high chair to eat, we would put her seat in the middle of the dinner table and we would eat around her.  My husband Jason and I would joke that she was our beautiful centerpiece.  I guess it should be clear why she thinks the world revolves around her :)

Can You Say "Over the Top"?

As she has grown, she has taken a more hands-on role in our family kitchen.  Her favorite thing to do on a weekend morning is surprise us with breakfast.  I'm not talking about a bowl of cereal either.  Kaylee is all about presentation.  It's in her nature to go all and out and totally over the top.  She sets the table on any given day like it is a holiday and guests are coming.  The table always includes napkin rings, place cards (yes, even if it is for just Jason and myself), lemons and oranges in our water glasses and of course some kind of dessert.  Yes, you heard me right.  Dessert at breakfast!


One of Kaylee's "desserts"!





 Who Said Practice Doesn't Make Perfect?

Now that she is older (well 10 :)), she truly helps me in the kitchen.  We go all and out together when we host our friends and family.  We start our cooking the day before, in our aprons and usually cook late into the night.  She has mastered many tasks and continues to surprise me with her creativity.

Afternoon Delight!

Today, as I was working at my desk in my home office, she was busy working in the kitchen.  She insisted that I not come out until she let's me know it's OK.  After about an hour or so, she called out that lunch will now be served.  She presented a delicious looking BLT!  Not just any BLT, but one made with perfectly toasted whole wheat bread, crisp chopped iceberg lettuce, sliced ripe San Marzano tomatoes, crisp turkey bacon (non-nitrate) made in the oven and just enough light olive oil mayonnaise.  Are you aware of how easily it is to ruin a basic BLT?  Soggy or burnt bread, too much/too little mayo, lettuce that has not been dried well, undercooked or overcooked bacon and the worst offender of all, under-ripe tomatoes.  She was so proud and I was so impressed!  We ate our sandwiches together and enjoyed the quiet of the summer afternoon.  She truly fed my body and soul!!!!




Kaylee's gourmet BLT lunch special- YUM!!!



 

Welcome Home!

 

I am so excited!  My first official blog post is published.  I have been thinking about, contemplating, discussing, considering, imagining, and planning Rachel’s Table Talk for what feels like an incredibly long time.  To be honest, I wasn’t exactly sure what my direction was going to be and then I realized I don’t have to commit to or pigeonhole myself.  I have so much to share and I am so excited to connect with others who can also share their experiences, wisdom and knowledge. 

First let me officially introduce myself.  My name is Rachel.  I am a mother to two awesome kids, who are 4 and 10.  I am married to my best friend who was my older brother’s best friend growing up (but that story is for another post).  My husband Jason is an incredibly skilled custom woodworker. Oh, and also very private.  Divulging this much might be a problem :)

Things that Turn Me On:

• Writing and speaking from my heart
• Reading (currently any book on motivation and happiness) 
• Cooking for people who love to eat
• Mommying my two little “angels”
• Getting my sweat on
• Sticking up for the underdog
• Working on my mindfulness
• Spending time with children (in their world)
• Creating excitement around healthy and delicious food
• Contemplating life
• Empowering girls by building their self-esteem and self-worth
• Laughing with my hubby
• Hanging with my foodies

Back to the nitty gritty.  I am a registered dietitian who has worked in many different arenas, some being, hospitals, vitamin/supplement/sports nutrition companies, private practice and public health departments.  I have spent my entire career educating, counseling and supporting people in meeting their health and nutrition goals.  What I have found is that the education is the easy part.  Once people know what they should do it is in their hands to follow through and actually do it.  This universal challenge led me on a journey of mindfulness which you can be assured we will be discussing a lot of!!!

Anyway, let’s get back to how I got here.  I grew up in New York surrounded by delicious, home-cooked food.  Some of my best memories in life are around the kitchen table.  Whether it was at our family table on Long Island or the table in my grandma’s small kitchen in Bayside, NY our love was shared.  No matter what life challenges our family was currently facing (and we did face many), we always found the time to gather around the dinner table.  It was there that our family connected and that we as children felt secure and loved.

Friends and family now gather around my table. I try to create the same experience for them that I was so fortunate to have.  Over the years as a mom and a dietitian, I have found it is not only nutritious food that is important, it is the feeding of the soul and connecting with each other that nourishes us.  Rachel’s Table Talk is about offering you the chance to share and be part of this connection.  From delicious and healthy recipes and food ideas to finding new and healthy ways to take care of your soul, you will find it here at my table.  Come pull up a chair and feed your body and soul!