How to Cook Healthy Food for Kids : Healthy Spaghetti Recipe

Most people intuitively know that vegetables are healthy.  But sometimes it can be difficult to objectively compare the nutrition value of one food compared to another.  Classifying food based on calories doesn't reflect the content of essential vitamins and minerals in foods.  Dr. Joel Fuhrman, author of Eat For Health and Eat To Live classifies food according to the Aggregate Nutrient Density Index (ANDI) score.  The ANDI score assigns foods a point value based on their ratio of micronutrients to calories.  ANDI scores range from zero to 1,000, with zero being the least nutrient dense and 1,000 being the most nutrient dense.

For example, kale and other dark green leafy vegetables have ANDI scores of 1,000.  In general, vegetables, fruit, beans, whole grains, and nuts have higher ANDI scores while highly refined sweets have very low ANDI scores.  When it comes to feeding your kids, choosing foods that have higher ANDI scores and cutting out foods with low ANDI scores is a great way of maximizing their nutrition.  In fact, the ANDI scoring system was adopted by Whole Foods Market grocery stores so you can use it the next time you go grocery shopping.

Unfortunately, despite some improvements in labeling to promote healthier eating like ANDI scores, many Americans today still choose foods based on brand recognition and commercial advertising.  Old habits are hard to break.  In the following clip entitled, Bok Choy To The Future, I go back in time to promote healthier eating.

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Somewhat paradoxically, dark green leafy vegetables are the most nutrient dense foods available to kids, but they also the most challenging foods for kids to accept.  One study found that hiding pureed vegetables into foods is an effective strategy to increase vegetables intake in young children.  I used this trick in the above clip to incorporate dark green vegetables into a flavorful spaghetti sauce.  In other words, the secret is in the sauce!  The recipe for this sauce can be found at the following link: http://aquietlifeacademy.blogspot.com/2011/07/homemade-prego-spaghetti-sauce.html

References

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

http://www.drfuhrman.com/library/article17.aspx

Spill MK et al.  Hiding vegetables to reduce energy density: an effective strategy to increase children's vegetable intake and reduce energy intake.  Am J Clin Nutr 2011;94:735-41. 

How to Cook Healthy Food for Kids : Frozen Banana Popsicles

Who doesn't like a frozen pop?  They're cool and refreshing treats enjoyed on a hot day.  The problem is that most ice pops are essentially frozen liquid sugar on sticks--even those made from fruit juice.  To read more about the harms of sugar, fruit juices, and sugary beverages, see my other post:
http://www.doctorchrisko.blogspot.com/2013/06/cooking-for-your-kids-simply-infused.html

Whole fruits are healthy snacks for kids.  One way you can make fruit even more appealing on a hot day is to freeze it.  Multiple studies have demonstrated that cooking increases the glycemic index of foods.  Alternatively, does freezing lower the glycemic index of foods?

In one study, bread that was eaten after a period of freezing and defrosting caused significantly lower elevations in blood sugar than fresh bread.  The study investigators proposed that freezing induces starch retrogradation which delays the absorption of the starch of the bread.  Starch molecules are like crystals.  Cooking starch at high temperatures is like reaching a melting point that induces gelatinization and disintegration of the crystals.  To read more about this, see my other post:
http://www.doctorchrisko.blogspot.com/2013/09/cooking-for-your-kids-carbs-gone-bad.html
Alternatively, cooling starch is like reaching a freezing point that enhances the crystallization of starch molecules, resulting in slower digestion and absorption of the starch. 

In the following video, I show you a really easy recipe for frozen bananas that I learned from Kristen Leidelmeijer, the personal chef that works with my patients.  By using whole frozen fruit instead of frozen fruit juice, you can substitute a good carb for a bad carb.  If you dads make this frozen treat for your kids, they are sure to think you are one cool "pop"!

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References:

Burton P & Lightowler HJ.  The impact of freezing and toasting on the glycaemic response of white bread.  Eur J Clin Nutr 2008;62:594-599.

How to Cook Healthy Food for Kids : Make Frozen Banana Popsicles Recipe

Frozen Banana Popsicles

Ingredients

• popsicle sticks
• 2 bananas
• 1/2 cup plain 0% greek yogurt
• cinnamon to taste
• chopped almonds or silvered almonds

Directions

1. Line tray with parchment paper. 
2. Mix the Greek yogurt and cinnamon together.
3. Peel the bananas.                                              
4. Cut off an end off from each banana and then insert the popsicle sticks.  (For smaller pops, cut bananas in half)
5. Coat the bananas in the yogurt and almonds. 
6. Lay the banana pops on the parchment paper and freeze for 45-55 minutes.  The bananas will be creamy and firm, but not completely frozen.  (You can make these ahead of time, then defrost at room temperature for 10 minutes before serving)    

How to Cook Healthy Food for Kids : Cauliflower Rice Recipe

Abracadabra!  Wait.  Nothing happened.  I once took a course in college on religion and magic.  I fell asleep during the lecture and when I awoke, it was magically over.  For most adults, magic is inevitably disappointing.  I think it has to do with a pragmatic inability to suspend disbelief.  Kids, on the other hand eat the stuff up.  Kids have yet to develop a sense of healthy skepticism and are better able to embrace the art of illusion.  Now you have it.  Now you don't!  Woah!  That ability to allow one's mind to be seduced by illusion can create a fantastic experience of amusement and awe.

As a parent, you can tap into your child's wonderment by becoming a food illusionist.  Some foods like vegetables, are eschewed by kids when presented in their natural form.  However, if you employ some clever manipulation, you can get your kids to eat their vegetables and open them up to a fantastic and new experience.

Cauliflower is not only a great source of vitamins and minerals, but it is also a versatile vegetable that can be transformed in multiple ways.  As the following link demonstrates, cauliflower can be disguised as a soup, puree, or even a pseudo grain.
http://online.wsj.com/article_email/SB10001424127887323595004579066991628388008-lMyQjAxMTAzMDEwOTExNDkyWj.html?mod=wsj_valettop_email

In the following video clip, I demonstrate how you can transform cauliflower into rice and become a food illusionist.  Considering that most rice is high in glycemic index, substituting cauliflower for rice is not only a healthy substitution, it is also a great way to encourage your kids to eat their vegetables.  Your kids won't believe their eyes...or their mouths!   

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Many thanks to my cousin Elissa Huang for introducing this recipe to me, which can be found at the following link:
http://nomnompaleo.com/post/1626071845/another-simpler-version-of-cauliflower-rice
If you have recipes you recommend for kids or want me to feature, just post your ideas and links in my comments section.

How to Cook Healthy Food for Kids : Make Pecan Encrusted Fish Recipe

What is the best meal you ever had?  Food is a sensory experience.  I have distinct memories of amazing meals based on what sensory notes they hit.  In Barcelona, I enjoyed a sumptuous meal at a stand while listening to the lively buzz of La Boqueria, the local open air market.  In Montreal, I inhaled the fragrant aroma of garlic and herbs emanating from a warm bowl of bouillabaisse.  In Greece, I enjoyed the feel of the pleasant night air while eating a savory and delicately cooked fish al fresco.  In Japan, I was visually delighted by a beautiful and inventive meal served omakase style while sitting at the chef's table.  And at Nougatine in New York, I tasted the most deliciously chickeny piece of chicken I have ever had in my life.

What do all of these meals have in common?  They were expensive.  But aside from the dent in my wallet that these meals left me with, they also left me with an unforgettable impression that I will cherish for the rest of my life.  I have had many meals that I enjoyed eating but I don't recall exactly what I ate.  Good food prepared well is a good experience.  But good food enjoyed with a loved one is simply unforgettable.  I can distinctly remember each of these meals not only because they were sensory delights, but because they were special occasions I experienced with Cassie, the love of my life.

One of Cassie's favorite meals was a simply prepared but delicious pecan encrusted trout, which she had on one of our dates when we lived in Atlanta.  I remember that night vividly because after dinner, we went to a drive-in movie theater and watched Kill Bill Volume 1.  Very romantic.  That meal was also associated with another type of dent--a dent in my car.  But despite that dent, I still remember that evening with great fondness.

Sadly, the restaurant that served up that nice piece of trout has since closed.  Nonetheless, that meal inspired me to use nuts as a coating for a fish dish.  Many dishes that coat fish or chicken call for breadcrumbs.  However, as discussed in my previous post, most processed breads are high in glycemic index and therefore unhealthy: 
http://www.doctorchrisko.blogspot.com/2013/08/cooking-for-your-kids-carbs-gone-bad_25.html

You can achieve the same effect by smashing up nuts like pecans or walnuts and using that to coat your fish or chicken.  Nuts are high in protein, good fats, and fiber.  They are low in glycemic index and very satisfying.  One study found that women who ate nuts at least twice weekly had less weight gain than those who rarely ate nuts.  Studies have actually demonstrated that nut consumption increases fat burning!  Therefore, replacing nuts for breadcrumbs is a great way of replacing a bad carb with a good carb.  In the following video, I show you a simple and tasty method of making pecan encrusted fish and introduce you to a very nutty dance craze that you and your kids are sure to go nuts over. 

The recipe for pecan encrusted fish that I used in the above video can be found at the following link:
http://tastykitchen.com/recipes/main-courses/pecan-crusted-tilapia/

What is the best meal you ever had?  Feel free to post in the comments section.

References

Cassady BA et al.  Mastication of almonds: effects of lipid bioaccessibility, appetite, and hormone response.  Am J Clin Nutr 2009;89:794–800

Tey SL et al.  Nuts improve diet quality compared to other energy-dense snacks while maintaining body weight. J Nutr Metab;2011:1-11

Sabate J.  Nut consumption and body weight.  Am J Clin Nutr 2003;78(suppl):647S-50S.
  

Bes-Rastrollo M et al.  Prospective study of nut consumption, long-term weight change, and obesity in women.  Am J Clin Nutr 2009;89;1913-9.

Claesson AL et al. Two weeks of overfeeding with candy, but not peanuts, increases insulin levels and body weight.  Scand J Clin Lab Invest. 2009;69(5):598-605.

Mattes RD et al.  Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in Adults. J Nutr 2008 ;138(9):1741S-1745S

How to Cook Healthy Food for Kids: Make Healthy Zucchini Pizza

Zucchini is a healthy substitute for the refined flour that typically makes up pizza dough.  A special thanks to Sabrina Keller for introducing me to the following recipe for zucchini pizza:

http://www.closetcooking.com/2013/07/zucchini-pizza-crust-with-chipotle-bbq.html

The beauty about making your own homemade pizza is you can choose whatever toppings you want on your pizza!  Instead of the suggested toppings in the above recipe, I topped my pizza with pancetta and diced red onions.

For the chipotle barbecue sauce, I used a recipe from Kristen Leidelmeijer, the personal chef that teaches my patients how to eat healthier:

Homemade Barbecue Sauce

Ingredients

• 2 cups ketchup (avoid ketchup with high fructose corn syrup)
• 1/4 cup apple cider vinegar
• 2 tablespoons worcestershire sauce
• 3/4 cup packed brown sugar
• 1 tablespoon molasses
• 1 tablespoon yellow mustard
• 1 teaspoon salt 
• 1/2 teaspoon black pepper

How to Cook Healthy Food for Kids : Make Healthy Pizza Recipe

Nothing says love like a big pizza pie. And, if there's anything kids seem to universally love to eat, it's pizza. If only there was a way to get kids to love eating vegetables like they love eating pizza. But that's impossible. Or is it? The problem with vegetables is once kids see their green skin, they automatically reject them. To kids, vegetables mine as well be from Venus.

Rather than force kids to embrace eating green vegetables head on, you can get your kids to love eating vegetables by transforming them into something they already love to it--pizza!  Over the next few posts, I will present tips for substituting unhealthy carbs such as highly processed and refined grains with healthy carbs like vegetables and nuts.  For justification for why I classify processed grains like bread, rice, and cereal as unhealthy, see my previous post: 

http://www.doctorchrisko.blogspot.com/2013/08/cooking-for-your-kids-carbs-gone-bad.html

In the following video, I show you a delicious way to serve vegetables to your kids in the form of a zucchini pizza.  Your kids are sure to ask for a second slice!  Vegetables may be from Venus, but pizza is universal!  

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