How to Cook Healthy Food For Kids : Avoid Mutated Food and Embrace Gluten-free, Grain-free Flours

 

The other day, Cassie and I actually saw a movie!  We didn't just see a movie, we actually saw a movie  in a real live movie theatre!  We got tickets and popcorn and actually watched the previews.  And the best part was the empty seats next to us.  Colin and Cailya were fast asleep at their grandparent's house, leaving Cassie and I to enjoy the movie in blissful silence.

We watched, X-Men Days of Future Past, a cleverly named title for a very entertaining movie.  As you  probably already know, the basic premise of any X-men movie is that people fear change.  Mutations are genetic changes that occur over time.  But while it is natural to be uncomfortable with change, sometimes change can be a good thing.

Making a conscious change to eat healthy is one of the most challenging changes you can make for yourself and your kids.  Although we have become accustomed to eating processed foods, so much of these foodstuffs are so mutated that they can hardly be considered real food anymore.  One of the unnatural ways by which food has become mutated is the refinement of grains.  Most baked goods and desserts are made out of refined flour.  Such refinement can be considered a man-made mutation which is not only a bad change, but a harmful change at that.

Instead of accepting this kind of derangement to our food, I invite you to embrace a different sort of change.  Consider using healthier flours like flours made from beans or nuts.  Because beans are made out of more resistant starches than grains, they have a lower glycemic index.  To read more about this, see my previous post:
http://doctorchrisko.blogspot.com/2013/09/cooking-for-your-kids-is-pasta-good.html

Thus inspired to make a change, I attempted a flourless chocolate cake made out of garbanzo beans:
http://allrecipes.com/recipe/garbanzo-bean-chocolate-cake-gluten-free/  (Incidentally, the recipe calls for 3/4 cup sugar ,but I found that 1/2 cup sugar was more than enough.)  You won't believe how good a cake can taste made out of beans!  Check out this week's featured video, X-Meal and try making your own change for the better:

How to Cook Healthy Food For Kids : Healthy Deconstructed Banana Split Ice Cream Sundae For the Home Molecular Gastronomist

The other day, we went to Jose Andres' molecular gastronomy restaurant, Minibar.  We were served a tasting menu described as a "food experience".  Indeed, we weren't just served fantastic food, but we were given a whole food experience that topped the charts.  From the service, to the table side dining, to the wonderfully inventive works of art served on plates, it was truly an exceptional food experience.

On the back chalkboard was a quote from Bruce Lee that read, "Simplicity is the key to brilliance."  I have always admired the creative geniuses that are able to conceptualize brilliant dishes that are inherently complex but yet appear utterly simple.  I asked one of the chefs if he went to a special school for molecular gastronomy, and he said that his schooling trained him in the fundamentals that enabled him to subsequently learn molecular gastronomy on the job.

Besides being awed by their precision, skill, and artistry, I was really impressed with their ability to take simple ingredients and transform them into exceptional dishes.  One of the things I have learned about food preparation is that it is all too easy to add loads of sugar and fat to our food.  Most of the processed foods we eat are so loaded with sugar and fat that we experience more gluttony than gastronomy.

One of the hallmarks of molecular gastronomy is the deconstruction of food.  I had a some fun pretending to be a molecular gastronomist in the following video:

You can have a little fun experimenting as a home molecular gastronomist for your own kids.  Try this healthy deconstructed banana split ice cream sundae, which is significantly lower in fat than your average banana split:

Healthy Deconstructed Banana Split Ice Cream Sundae

 Ingredients:

• 1 frozen banana
• 1/4 cup almond milk
• Splash of vanilla extract
• Dusting of cocoa powder
• 1 teaspoon sliced almonds
• Diced cherries
• Diced strawberries
• Mint leaves for garnish

Directions

1. Freeze peeled banana overnight.
2. Blend frozen banana, milk, and vanilla extract.
3. Top with cocoa powder, almonds, and fruit.

  

What Kind of Food Culture are We Creating For Our Kids?

Cassie and I recently took the kids to the homestead resort in hot springs, Virginia.  On the surface, we were celebrating the fourth of July, but in reality we were just taking advantage of the $100 off per night deal and the opportunity for some much needed rest and relaxation.  We even took advantage of the baby-sitting service and treated ourselves to a couple of hours at their spa.  

Since it was the fourth of July, many families were dressed in coordinated red, white, and blue outfits.  Cassie said this was the norm, but I felt like it was a little much.  Don't get me wrong.  I'm as proud to be an American as the next guy.  I just can't get into the idea of putting my kids in outfits that look like they threw up the American flag and then sending them off to do a photo shoot.

But as I gazed into the night sky as the fireworks went off, I got to thinking about whether or not we can be proud of the American food culture.  What exactly is the American food culture?  Fast, convenient, processed food comes to my mind.  Over the past half century, we have moved away from preparing traditional food and moved into industrially prepared processed food.  In that same time period, we have seen a near tripling of the prevalence of obesity and a more than tripling of the prevalence of diabetes.  

Food is much more than just sustenance.  It is a gateway into people, history, and culture.  One of the most exciting culinary experiences is melding the foods from two different cultures into one delectably delicious new culinary experience.  That is the true melting pot, and that is the kind of food culture we should be creating for our kids.  Take for instance, the Korean taco, the perfect example of blending two cultures together into one dynamite bite.  I feature the Korean taco in this week's video, entitled, "Southeast Side Story."  

Here is the link to the recipe featured in the above video:

http://www.tablefortwoblog.com/slow-cooker-korean-tacos/

References

Flegal KM, Carroll MD, Kit BK, Ogden CL.  Prevalence of obesity and trends in the distribution of body mass index Among US adults, 1999-2010.  JAMA.  2012;307(5): 491-497

How to Cook Healthy Food For Kids : Make Deconstructed Vietnamese Bunless Bahn Mi

Where's the Bun?

America has an addiction to wheat.  That's probably because wheat is so commonly found in so many of the foods we consume on a daily basis.  If you have or know someone who has celiac disease, you know how prevalent wheat is in the American food supply.  Wheat is found in grain products like flour, cereal, pasta, and bread.  But it is also found in surprising places like soy sauce and Twizzlers.

Books like Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health and Grain Brain: The surprising truth about wheat, carbs, and sugar--your brain's silent killers argue that wheat is not only harmful to those with celiac disease, but to everyone in general.  These books argue that as wheat has evolved, humans have developed a wheat intolerance, resulting in problems from attention deficit disorder, to joint inflammation, to dementia.

At the core of the wheat problem is the high glycemic index of wheat combined with the high prevalence of wheat in the American diet.  The result of this combination is that wheat is a significant contributor to the glycemic load in the American diet.  To read more about the health implications of a high glycemic load diet, see my previous post:
http://doctorchrisko.blogspot.com/2013/08/cooking-for-your-kids-carbs-gone-bad.html

One of the most common sources of wheat in the American diet is bread.  In my previous post, I explained that all types of wheat bread--white, brown, whole, and 100% wheat are all harmful because they are all derived from a fine flour that is high in glycemic index.

Sandwiches are amongst the most common sources of bread in the American diet.  Rather than get your kids used to eating sandwiches, why not get them used to eating the goodness that lies between the two slices of bread?  Hans and Franz show you how easy it is to go bunless by making this deconstructed bunless Bahn Mi:

I based the bunless Bahn Mi loosely off of the following recipe for a traditional Bahn Mi sandwich:
http://www.foodandwine.com/recipes/grilled-pork-banh-mi

References

Davis, William.  2011.  Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health, Dr. Davis

Perlmutter, David, and Kristin Loberg. 2013. Grain brain: the surprising truth about wheat, carbs, and sugar--your brain's silent killers

How to Cook Healthy Food For Kids : What to Cook for Your Fourth of July Barbecue

Happy Fourth of July!  In a few days.  Long summer weekends always make me think of family.  When we were kids, my brother and I would cool off during hot summers by running through the lawn sprinklers.  On rare occasions, my dad would dust off his old propane grill from the garage and we'd have a family cookout.  Except my family doesn't like heat or bugs, so my dad would be the only one cooking out while everyone else would be eating in.

Besides being awed that the old grill actually still worked, I remember being awed watching the old man work at the grill.  I enjoyed seeing the open flames, smelling the meat being cooked, and seeing my dad sweat.  Grilling was one of the few occasions where my dad actually did the cooking.

I have since carried on the Ko tradition in my own household and accepted the title of the grill master.  And while traditional barbecues may feature hamburgers and hot dogs, we have had some great family events serving up tasty portions of lean fish and chicken.  One technique that I've used successfully is to grill salmon on top of cedar planks.  I show you how easy and tasty cedar smoked salmon can be in the following video:

Happy grilling! 

How to Cook Healthy Food for Kids : Deconstructed Deviled Egg

Imagine a fresh, colorful salad with cranberries, pecans, mixed greens, tomatoes, and bell peppers.  Adults may like complex meals comprised of many ingredients which blend harmoniously together.  However, too many mixed ingredients can be confusing for a kid.

Kids like to be able to easily identify what they are eating.  I find that Cailya prefers to be served food items one at a time as opposed to all at once.  Colin enjoys using trays that are compartmentalized so he can clearly recognize each food that he is eating.

One way you can make food less distracting and more appealing to kids is deconstructing it.  You can take the basic elements of a dish, change their forms, and put the elements back together in a way that is more kid-friendly.

The next time you are having trouble constructing a meal for your kids, just think, "deconstruction!"
That's what I did in the following clip:

The recipe for the deconstructed Caesar salad deviled egg featured in the above clip can be found at the following video link:
https://www.youtube.com/watch?v=5Q9SRi5DSYc

To read more about the healthy egg, see my previous post:
http://doctorchrisko.blogspot.com/2013/08/cooking-for-your-kids-daily-egg-or.html

How to Cook Healthy Food For Kids : The Art of Fermentation

 

I never developed much of an appreciation for alcoholic beverages.  This may be due to the fact that anytime I ordered a fancy mixed drink, it would disappointingly taste just like alcohol.  Or it may be due to the fact that I am too cheap to buy expensive alcohol.  Or maybe it is simply due to a disdain for being carded despite being a thirty-five year-old man with two children.

Moderate alcohol consumption has been found to be associated with improvements in blood cholesterol levels and has been inversely associated with blood sugar levels and belly fat.  Although an explanation for these associations is not yet fully known, one explanation may simply be due to the fact that people who drink alcohol as their beverage of choice are less likely to drink unhealthy sugary beverages.  To read more about the harms of sugary beverages see my previous post:
http://doctorchrisko.blogspot.com/2013/06/cooking-for-your-kids-simply-infused.html

Moderate alcohol consumption may actually be less toxic than sugary beverage consumption!  But of course, I don't advocate giving your kids alcohol!  However, alcohol is an example of sugar that has undergone fermentation.  Fermentation improves digestibility, lowers glycemic index, and serves as a source of healthy bacteria.  To read more about the health benefits of live cultures, see my previous post: http://doctorchrisko.blogspot.com/2013/06/cooking-for-your-kids-yogurt-with.html

Although I don't advocate giving your kids alcohol, I do recommend introducing them to fermented foods like kimchi.  Kimchi is a traditional fermented Korean side dish made of napa cabbage and spices.  I show you a simple recipe for kimchi and discuss the art of fermentation further in the following video:

The link to the kimchi recipe featured in the above video can be found at:
http://www.chow.com/recipes/29505-basic-napa-cabbage-kimchi-kimchee

As a word of caution, I followed this recipe literally and the kimchi turned out quite spicy, so you may need to adjust the amount of red pepper powder.

References

Churilla JR.  Association between alcohol consumption patterns and metabolic syndrome.  Diabetes Metab Syndr.  2014.

Higgins JA. Whole Grains, Legumes, and the subsequent meal effect: Implications for blood glucose control and the role of fermentation. J Nutr Metab. 2012.

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