How to Cook Healthy Food for Kids : Frozen Food

Fresh food just tastes better.  Therefore, if you want to get your kids to embrace vegetables, serve them fresh vegetables that are in season.  You can check out the application at the bottom of my blog to see what foods are in season in your area.  Unfortunately, if you live in an area like mine that actually has four seasons, nothing is in season right now.

Wintertime is an ideal time to eat frozen vegetables.  Frozen vegetables are picked at peak season, then flash frozen to preserve their freshness.  By cooking frozen vegetables, your kids can continue to enjoy the taste and benefits of vegetables anytime and anywhere.

One of the key historical figures we can thank for high quality frozen vegetables is Clarence Birdseye of the Birds Eye Frozen Food Company.  In his biography, Birdseye: The Adventures of a Curious Man, Mark Kurlansky shows that Birdseye was much more than just a man with a clever name.  He was a brilliant inventor, hunter, entrepreneur, and teacher.  He is also considered to be the founder of the modern frozen food industry.  

While ice fishing with the Intuit, Birdseye discovered that the fish he caught froze instantly and tasted fresh when thawed.  He later discovered that the key to fresh tasting frozen food was how rapidly the food was frozen.  Food that is frozen slowly develops large ice crystals while food that is frozen quickly develops smaller ice crystals.  Larger ice crystals are more damaging to the cellular structure of food.  Additionally, when slowly frozen foods thaw, cellular fluids leak from the ice crystal-damaged tissue, resulting in a mushy and unappetizing consistency to the food.

Birdseye developed new technology to quickly freeze food, preserve their architecture, and enhance their taste.  After running countless experiments, he found that certain types of food such as fish fillets, spinach, and peas are particularly amenable to freezing.  In the following movie trailer, I introduce Dr. Freeze, an infamous character with the power to freeze food.  Happy Holidays!

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For a tasty recipe featuring frozen spinach, try making these spinach croquettes:  http://everydaysisters.blogspot.com/2011/08/spinach-croquettes.html

References

http://en.wikipedia.org/wiki/Clarence_Birdseye

Kurlansky, Mark (2012).  Birdseye : The Adventures of a Curious Man.  New York: Doubleday

How to Cook Healthy Food for Kids : Be a Role Model

Developing healthy eating habits is only partially about distinguishing healthy from unhealthy foods.  It is also about developing a healthy psychology about food choices.  In my previous post, Dr. Stewart Zelman discussed how children use food to express choice.  In this post, Dr. Zelman discusses the importance of modelling healthy eating behaviors for children.   

Chris : What tips do you have to help kids develop positive eating habits?
Dr. Zelman : Be a positive role model for your children.  When you model positive eating habits, they will follow suit.  Children are open to the messages they receive from their environment and are easily influenced.  It is imperative that as a parent, you set a good example for them so that they can carry these positive habits into adulthood.   Drinking water daily, choosing healthy snacks, and moderating portions are all important habits to develop at a young age.  Try to pack your child's lunch as often as you can to continue the positive eating habits you set at home.  Stick to a structured eating schedule with children.  Set aside specified mealtimes and snack times.  Do not force children to eat if they aren't hungry.  Also, do not allow children to replace a skipped meal with an unhealthy snack.  Instead, offer them a healthy snack option and then allow them to eat a full meal at the next mealtime.  

Chris : What do studies show regarding how early eating habits develop in kids and how that affects eating behavior over the long run?
Dr. Zelman : Studies show that kids develop early eating habits from what they observe in their surroundings.  Parents should ensure that they are setting a good example by monitoring their own eating habits, attitudes, and choices.  Children pick up cues very quickly and begin to mimic their parents' behaviors.  Positive eating habits can lead to a child developing positive habits in other domains as well. 

Chris : What tips do you have for picky toddlers?
Dr. Zelman : Toddlers are going to be picky about what they eat and this is a normal part of their development.  Parents should try not to become anxious or overwhelmed by this fact.  You just have to get a little creative.  Also, parents should try to make mealtime as relaxing and anxiety-free for their child as possible.  Eat together as a family.  Children are more likely to feel comfortable with eating particular foods if everyone else is eating the same food at the same time.  They need reassurance that the food is good and safe.  Give small portions to toddlers so that they can taste the food and do not feel too pressured by a large amount of a food.  Also, get your toddler involved not only in meal preparation but in shopping for ingredients as well.  If they are able to see the entire process that goes into preparing the foods they are served, they are less likely to refuse to eat them.   


Being a positive role model for you kids is easier than you might think.  I show you just how easy, in the following clip:

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Biography:

Dr. Stewart Zelman, Ph.D. is a psychologist and founder of the Centers for Motivation. During his thirty years of professional practice, he has developed a deep understanding of human potential and motivation. He is the author of Think: Mindful and Mindless Tools For Weight Management, and an expert on cognitive behavioral management of food. He has also contributed his time and expertise to the treatment of physically and emotionally challenged youth. I attribute and thank Dr. Stewart Zelman and the Centers for Motivation for their contribution to this post.
References

C. Vereecken et al.  Associations of parenting styles, parental feeding practices and child characteristics with young children's fruit and vegetable consumption.  Appetitie 2010 55(3):589-596.

Bao Y. et al.  Association of nut consumption with total and cause-specific mortality.  NEJM 2013 369;21:2001-11. 

How to Cook Healthy Food for Kids : Healthy Spaghetti Squash Recipe

Who is in control in your household?  There is a clear hierarchy in my house.   Colin and Cailya are at the top, Cassie is a strong second, and if you squint hard enough, you can see me way down at the bottom.  A perfect example of this hierarchy is watching the dynamic at our kitchen table.  Although we serve our meals on our kitchen table, sometimes it feels more like a poker table.

Perhaps you have had your fair share of table-side negotiations, bluffs, and power struggles with your own children.  Introduction of new foods, designated mealtimes, and eating out are all opportunities for kids to exercise control.  Rather than approach these impasses in a confrontational way, you can take the opportunity to teach your kids important life skills like decision making, compromise, and independence.

To gain more insight into the psychology of kids, I interviewed the brilliant cognitive behavioral psychologist, Dr. Stewart Zelman (biography below).  Here is what he had to say:

Chris : What should I do when my kid refuses to try something new?
Dr. Zelman : New foods can be an opportunity for a child to exert power and control in their lives.  Children who are managed by teachers and parents, or older siblings, find that this is one of their few opportunities to be in charge.  Look at the bigger picture and see if your child has the chance to take charge of his or her life in other areas.  Then a request that they try one bite of the new food will not be so much of a struggle.  Also, it is helpful to create a culture that the whole family tries a new food once a week.  Implement the new food you want  your child to try during mealtime and let them be a part of the meal preparation.  They will want to eat what they helped to create.  


Chris : What should parents do when kids no longer want to eat their favorite foods?
Dr. Zelman : Perhaps your child has grown tired of eating that food.  This is a good opportunity to introduce new foods to your kids.  Parents can try to remove some of their favorite foods for a while and  then try to reintroduce the favorite foods at a later point.  We can all grow tired of eating the same foods regularly.  Toddlers are still developing and may be developing new food interests as well.  Allow them to explore their eating options and never forget to make mealtime fun and interesting.  

Chris : What suggestions do you have for parents trying to "reason" with their kids?
Dr. Zelman: Explain to children that it is their choice whether or not they would like to eat.  However, there are certain foods that they should eat and certain other foods that are not good for them.  Give children some choices and some control over what they can eat, so that they are equipped to make good decisions in the future about their eating habits.  For example, if they do not want to eat their dinner that night, explain that if they are not hungry, they do not have to eat but that they cannot have any snacks or dessert in place of dinner.  If they are truly hungry, they will eat dinner.  Also, explaining to a child that you would like them to eat what has been prepared so that they can be healthy and grow strong can be helpful.  

Chris : What tips do you have for taking kids out to eat?
Dr. Zelman : Make sure that you are taking your child to a family restaurant that is kid-friendly.  Never bring a tired child out to eat because this will increase the likelihood that they will be fussy and picky.  Be sure that the establishment has a kids menu or that you can order a smaller portion size.  Some menus are over-spiced or too salty for a child's taste.  Review the menu before your child does, and pick out the ones you find to be most healthy or appropriate.  Give your child an option out of the ones you think will be best for them.  This way, they will be eating healthy and they will also be a part of the decision-making.  

In the following video, I play food poker with Colin.  See who wins:

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In the above video, I used recipes from the following sites:
http://www.foodnetwork.com/recipes/easy-entertaining-with-michael-chiarello/spaghetti-squash-with-marinara-recipe/index.html
http://aquietlifeacademy.blogspot.com/2011/07/homemade-prego-spaghetti-sauce.html

Biography:

Dr. Stewart Zelman, Ph.D. is a psychologist, trainer and founder of the Centers for Motivation.  During his thirty years of professional practice, he has developed a deep understanding of human potential and motivation.  He is the author of Think: Mindful and Mindless Tools For Weight Management, and an expert on cognitive behavioral management of food.  He has also contributed his time and expertise to the treatment of physically and emotionally challenged youth.  I attribute and thank Dr. Stewart Zelman and the Centers for Motivation for their contribution to this post.  

How to Cook Healthy Food for Kids : Kabocha Squash Recipe

Why don't more Americans cook?  Some common excuses include not having enough time, not wanting to go shopping for ingredients, not wanting to clean up afterwards, or just plain not knowing how to cook.  What is the most frequently cited reason people give for not cooking?  They let their spouses do all the cooking!

I used to be guilty of every one of those excuses myself.  In fact, I still find myself making excuses even though I have a cooking blog!  The problem with cooking is it is inconvenient.  After a long day at work, it is just easier to pick up a package from a convenience store and serve that up for dinner.  It's just easier to buy processed food and store it indefinitely in your pantry rather than shop for fresh food.  That's part of the appeal of processed food.  Removing fiber and adding preservatives, salt, and trans fats to processed foods enhances their shelf-life and their convenience. 

There's no doubt that processed food is convenient.  But I question whether or not we can really consider these products food.  The reason processed foods don't spoil is because bacteria and fungi don't recognize them as food!   Bacteria and fungi won't touch the stuff and yet we call this stuff food and give it to our kids!

But nature provides a solution to the inconvenience of spoiling food.  The tough exterior of seeds, nuts, and gourds protect these organic foods from spoiling.  You can buy a winter squash and stick it on your kitchen counter for one to two months!  Now that is a convenient, real food that is good enough to eat!  In the following video, I pit the American pumpkin against Kabocha, the so-called Japanese pumpkin, in a movie meal called, "Glory of the Gourds".

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References

http://www.huffingtonpost.com/2011/09/09/cooking-survey_n_955600.html

http://en.wikipedia.org/wiki/Kabocha

http://www.eatbydate.com/fruits/fresh/how-long-does-winter-squash-last/

How to Cook Healthy Food for Kids : Make Vegan Quinoa Chili Recipe

What kind of potato do you plan to serve this Thanksgiving?   Possible choices run the gamut from white to orange to purple.  There are also many possible ways to prepare your potatoes from mashed to fried to baked.  Which potato is the most nutritious and which method is the healthiest way of preparing potatoes?

White potatoes are very high in glycemic index and are one of the most fattening whole foods.   For instance, mashed white potatoes have a glycemic index close to pure glucose.  Also, in a study looking at the weight gain potential of over fifteen categories of food, potatoes and potato chips topped the list at numbers one and two.

Compared to white potatoes, sweet potatoes provide significantly greater amounts of essential vitamins and minerals.  Sweet potatoes are a rich source of vitamins A and C, and are a good source of fiber.  Sweet potatoes are also a good source of the antioxidant beta carotene, which gives sweet potatoes their orange color. 

In general, sweet potatoes are lower in glycemic index than white potatoes, but this can vary depending on what you add to and how you cook your sweet potato.  Many recipes for sweet potatoes include added sweeteners such as brown sugar, maple syrup, or marshmallows.  Why these recipes insist on drowning out the natural sweetness of a sweet potato with the deafening notes of these added sweeteners is beyond me.  They're called sweet potatoes for a reason! 

The method you use to cook your sweet potato can also alter its glycemic index.  One study tested the glycemic responses to cooking potatoes in different ways--roasting, baking, frying, and boiling.  This study found that sweet potatoes prepared by baking or roasting were associated with the highest glycemic indices, around eighty.  On the other hand, sweet potatoes prepared by boiling had the lowest glycemic indices, around forty.  In this video, I show you how to make a sweet potato puree for your baby and a spicy sweet potato chili for your toddler, courtesy of Kristen Leidelmeijer, the personal chef who helps my patients eat healthier:

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So this Thanksgiving, consider skipping the white potatoes altogether and try some sweet potatoes.  Consider boiling your sweet potatoes and skip the brown sugar and maple syrup.  Now that's a sweet meal that you can be thankful for!

References

Mozaffarian D et al.  Changes in Diet and Lifestyle and LongTerm Weight Gain in Women and Men.  N Engl J Med 2011;364:2392-404.

Atkinson FS et al.  International tables of glycemic index and glycemic load values: 2008.  Diabetes Care 2008 Dec 31(12):2281-3

http://aggie-horticulture.tamu.edu/archives/parsons/vegetables/sweetpotato.html

Bahado-Singh PS et al.  Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica.   J Nutr & Met 2011:1-6.

How to Cook Healthy Food for Kids : Vegan Quinoa and Sweet Potato Chili Recipe

Here is another fabulous recipe from Kristen Leidelmeijer.  You may need to adjust the spices, particularly the chili powder, which may be too intense for some kids. 
  
Vegan Quinoa and Sweet Potato Chili
6 Hearty Bowls of Chili

 Ingredients

• 29 oz can black beans, rinsed and drained                                                                        
• 6 oz can tomato paste
• 32 oz vegetable stock
• 1 onion, chopped
• 5 cloves garlic, minced
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon oregano
• 1 tablespoon olive oil
• 1 sweet potato, peeled and cut into bite sized chunks
• 1 cup dry quinoa
• salt and pepper to taste
• avocado, cilantro for garnish (optional)

Directions

1. Heat the oil in a large heavy soup pot over medium low heat.  Add onions, and cook until soft (about 10 minutes)
2. Add the garlic and cook for about 2 minutes.  Add the tomato paste, chili powder, cumin, and oregano and cook for about 2 minutes, stirring constantly. 
3. Add the beans, stock, and potatoes, and season with salt and pepper.  Cook for about 5 minutes.  
4. Add quinoa and continue cooking for about 15-30 minutes, stirring frequently.  Cook until quinoa and potatoes are cooked and the chili has thickened.  Add water if the chili becomes to thick for your liking.  
5. Top with avocado and chopped cilantro.

 

How to Cook Healthy Food for Kids : Eat Like The French

Food can serve as a window into different cultures.  Exposing your kids to various ethnic cuisine is not only a great way to give them flavor variety, it is also a nice way of exposing them to different backgrounds and traditions.  One country that carries a rich tradition in cooking and a deep appreciation for gastronomy in general is France.


Interestingly, France is the 128th fattest country and claims one of the lowest obesity rates in Europe.  This might partially be explained by the fact that the French have a profound respect for the labor that goes into cooking food and traditionally eat more freshly prepared food than processed food.   An interesting book by Karen Le Billon called, French Kids Eat Everything makes the point that the French are distinct not just in what they eat, but when, where, and how they eat.

Because of this book, I decided to look a little deeper into how French traditions differ from American traditions when it comes to kids and food.  So I went to the source.  I interviewed my friend Sabrina Keller, a French native.   Many thanks Sabrina!

Chris: How many meals do French kids eat per day?

Sabrina: Generally three standard meals and one after-school snack

Chris: Do kids and adults eat the same food?

Sabrina: Yes.  In fact, a jar of baby food is commonly the same meal that an adult would eat, only pureed.  One good example is lamb and leeks.

Chris: What do French kids drink?

Sabrina: Milk, water, some juice, and traditionally very little soda.  Fresh milk is really only sold in two versions: whole and half fat.  Usually the only skim milk you can find is the long-conservation/unrefrigerated stuff. Most French kids start their day with a big bowl of warm milk mixed with something like Banania (http://en.wikipedia.org/wiki/Banania). 

Chris: Do kids help themselves to snacks? 

Sabrina: Not that I've ever seen.  In general I would say the adults are in complete control.

Chris: In what ways do the French eat differently compared to other cultures? 

Sabrina: I would say second servings are rare, although that of course depends on the family.  A traditional French meal is usually composed of several smaller courses, so there really isn't room or time to have seconds of any particular course; you just move on to the next one!  And because the meal is slower, you feel fuller sooner.  Utensils are used rather than finger foods (except for babies and toddlers).  People made fun of me when I moved here and cut up my pizza with a fork and knife. 

Also, food is rarely eaten on the go.  

Chris: Are desserts like cakes and pastries eaten regularly?  What kind of portions?

Sabrina:  Even though France is known for its desserts and pastries, I feel like those are reserved for special occasions. One exception is a morning croissant with your espresso.

Chris: How often are meals eaten in restaurants?

Sabrina:  Pretty often.  Meals out are usually long, and rarely just one course.  There is no such thing as "multiple seatings"  at a restaurant or a rush to turn the tables - a waiter will never hurry you.  (Tourists often complain about the slow service because of that!)  The waiters are also not working for tips, which probably plays a part.

Chris: Are kids taught how to cook?

Sabrina:  Yes!

Sticking with the French theme, I thought I'd try my hand at some "French" cooking. What's more French than a souffle? I found a healthy soufflé recipe using non-fat Greek yogurt instead of heavy cream at the following link:

http://bakingbites.com/2008/06/yogurt-cheesecake-souffles/

References

http://en.wikipedia.org/wiki/Obesity_in_France

Le Billon, Karen.   French Kids Eat Everything.  New York: Harper Collins, 2012