In Monday’s weekly meal plan I mentioned how Big A is finally drinking smoothies — we’ve been having them all summer long.  So I wanted to step it up and add something green to the smoothie. 

A good way to introduce new foods to a kid, is to include it as part of a food they already accept (at least that’s what the research says). 

To keep the trust in feeding, something that’s very important to me, I don’t like sneaking in food hoping that my kids won’t notice.  I also think this sends the message that healthy foods taste so bad tasting you have to sneak them.

So I stay up front about anything new I add to a familiar food.  Here’s how it went with the smoothies:

Me: Let’s make smoothies for snack

Big A:  Yeah!  Smoothies!!

ME: I was thinking of adding some spinach to the smoothie

Big A: Will it taste the same?

Me: I’m not sure.  Maybe.  We’ll have to try it and see.

Big pause

Big A: Okay

Recipe:

1 cup frozen strawberries (if you use fresh add some ice)

1 banana

1/2 cup vanilla yogurt (or any yogurt of choice)

1 cup tightly fit spinach

1 cup orange juice

I blended all the ingredients in the blender and the color was not really green, more like brown but as we kept drinking them they turned almost green.  This makes about 3 cups.  I gave the smoothie to Big A and after a sip she said: “It tastes the same!” and continued to drink it.

Of course I had to use this as a teachable moment and told her that “even if it didn’t taste the same, that would be okay.  It’s good to eat (or try) food that tastes different” (we talked a lot about this on our vacation where Big A kept asking if the food we were eating would “taste the same” as it does at home).

What green smoothies do you make at home?

Nutrition per serving:172 calories, 4g protein, 3g fiber and 26 g sugar (most naturally occurring expect from the vanilla yogurt).   126% DV for vitamin C, 22% vitamin A, 63% vitamin K, 15% potassium, 10% calcium and 5% iron.

Every Sunday we gather for dinner at my mother-in-law’s. I make a point to read People magazine to catch up on my celebrity gossip. When I ran across the recipe for Caulifower “Mac ‘N’ Cheese” I knew I had to try it. It comes from MasterChef (reality show) winner Whitney Miller.

It turned out great. Little D and I really enjoyed it while my husband and Big A didn’t really partake (my husband is a mac and cheese purist). The recipe calls for heavy cream, which is an ingredient I never use — it’s the dietitian in me. But I worked up some courage and tried the recipe “as is.” Maybe I’ll get help from the Meal Makeover Moms to lighten it up a bit.

This inspired me to search for other cauliflower mac and cheese recipes that actually have macaroni in them. Here are a couple that look good: Macaroni and Cheese with Cauliflower from Real Simple and Cauliflower Macaroni and Cheese from Shape Magazine.

Anyone else making something like this at home?

Ingredients:
-8 cups cauliflower florets (1 head)
-2 cloves garlic, minced (optional)
-2 Tbsp extra virgin olive oil
-1/2 tsp Kosher salt
-1/2 tsp. ground black pepper
-2 Tbsp butter
-2 Tbsp flour
-1.5 cups fat-free milk
-1/2 cup heavy cream
-1/4 tsp table salt
-1 cup grated sharp cheddar cheese (reduced fat optional)

Directions:
1. Preheat oven to 400. Toss florets in oil (and garlic if using) on a baking sheet (I prefer to mix in a sealed bag first). Sprinkle with salt and pepper. Roast until fork-tender and lightly browned, 25 minutes. Remove pan from oven and reduce to 350.

2. Melt butter in a medium skillet over medium heat. Stir in flour and cook for 1 minute. Gradually whisk in milk. Simmer over medium heat, stirring frequently, until thickened, 2 to 4 minutes. Whisk in cream and cook 5 minutes.

3. Remove pan from heat and stir in 1/4 tsp. salt, 1/4 tsp pepper and all but 2 Tbsp cheese. Stir over medium-low heat for 5 minutes.

4. Place cauliflower in an 8X8-in glass baking dish. Pour cheese sauce on top and sprinkle with 2 Tbsp. cheese. Bake until sauce is bubbly, 20 to 25 minutes.

There is no breakfast food that offers convenience and nutrition the way cereal does. But when you go down the cereal aisle you may be overwhelmed by the choices. How much sugar is too much? How much fiber and whole grains should you shoot for?

You’ll be glad to hear that research is on cereal’s side. In fact, a study published in this month’s Journal of the American Dietitian Association found that 35 percent of children (9 to 13 years) and 25 percent of adolescents (14-18 years) consumed ready-to-eat cereal. When compared to the breakfast skippers and non-cereal eating kids, the cereal eaters had diets lower in fat and cholesterol and higher in fiber and vitamins and minerals and these kids were leaner.

So I compiled a list and guidelines to help you choose cereals that are right for your family. The flexible guidelines include (per serving) 10g or less of sugar, 3g or more fiber, whole grain as the first listed ingredient (16g whole grains = 1 serving of whole grains), no artificial colors & preservatives and, in some cases, key nutrients like iron.

Let’s take a look.

1. Iron-fortified Whole Grain Infant Cereal: Because of their rapid growth and need for iron, I recommend that for the first two years of life, babies and toddlers consume iron-fortified whole grain cereals. Since the introduction of fortified formula and cereals, iron deficiency has decreased significantly. But it still occurs in about 10 percent of children under two. And you want your little one to avoid iron deficiency because if left untreated it can cause cognitive deficits that are sometimes irreversible.

I like Earth’s Best but any fortified whole-grain cereal will do. And older children can try some of the iron-fortified ready-to-eat cereals listed below.

2. Oatmeal: When your kid is ready to get off iron-fortified infant cereal, it’s the perfect time to switch them to regular oatmeal. Oatmeal is 100% whole grain, rich in filling, heart-healthy soluble fiber and is a great vehicle for fresh fruits, nuts and dried fruits.

I didn’t highlight a particular brand but if you are choosing one that is sweetened, watch the grams of sugar and additives.

In 2008, Consumer Reports analyzed and rated 27 ready-to-eat cereals marketed to children. The following 4 cereals all got a “very good” nutrition rating based on their sugar, fiber and sodium content.

3. Cheerios: 1g of sugar, 3g of fiber and whole grain oats as the first ingredient (16g whole grain). Cheerios also contains 45% Daily Value (DV) for iron, making it a great food for toddlers. There are other similar natural products such as Trader Joe’s Os and Annie’s Bunny Love (not fortified).

4. Honey Nut Cheerios: 9g of sugar, 2g of fiber and whole grain oats as the first ingredient (8g whole grain). It falls short a little short on fiber/whole grains and has more sugar than Cheerios but it still rated well.

5. Kix: 3g of sugar, 3g of fiber and whole grain corn as the fist ingredient (8g whole grain). This cereal also contains 45% of the DV for iron.

6. Life: 6g of sugar, 2g of fiber and whole grain oat flour as the first ingredient (18g whole grains). Again, falls one gram short of fiber but is packed with whole grains and contains 45% DV for iron. [This products contains BHT preservative]

7. Frosted Mini Wheats Bite Size:12g sugar, 6g of fiber and whole grain wheat as the first ingredient (49g of whole grains). This product was leader of the “good” Consumer Reports’ ratings. Its sugar content is greater than 10g but it has 6g of fiber, 49g of whole grains (3 servings worth!) and 90 percent DV for iron. This was also the only cereal with high fructose corn syrup.  For no sugar try the unfrosted variety.

The following items are adult-targeted cereals that have kid appeal. Let us know if you have found a healthy (non-kid) cereal your kid will eat.

8. Barbara’s Bakery Shredded Spoonfuls: 5g of sugar, 4g of fiber and whole oat flour is the first ingredient (15g whole grains).

9. Kashi Honey Sunshine: 6g of sugar, 6g of fiber and organic whole grain yellow corn meal as the first ingredient (20g whole grain).

10. Wheaties: 4g of sugar, 3g of fiber and whole grain wheat as the first ingredient (16g whole grain). [This product contains BHT preservative]

References
Deshmukh-Taskar PR. Nicklas TA. O’Neil CE. Keast DR. Radcliffe JD. Cho S. The Relationship of Breakfast Skipping and Type of Breakfast Consumption with Nutrient Intake and Weight Status in Children and Adolescents: The National Health and Nutrition Examination Survey 1999-2006. J of the Am Diet Assoc. 2010:110(6):869-78.

Pediatric Nutrition Handbook. 6th Edition. 2008.

This was submitted by Charlotte, a busy mom in France. She got this recipe from one of her mom friends and it has become one of her family favorites. It’s a nutritious twist on the traditional pancakes that most kids (and moms) love. Thanks Charlotte!

For Batter – Mix in Blender:
4 egg whites
1/2 cup Quick Cook Oats (not instant)
3/4 cup cottage cheese
1 tsp vanilla extract
1 tsp cinnamon

If the batter is too thick, you can add just a little water to thin it out. Then cook them in a pan just like regular pancakes – about a minute per side and voila!

My daughter likes them plain or with just a little honey drizzled on top. Of course you can use syrup too!

Bon appetit!

If you have an easy meal idea send it in through Contact Us. Remember, these are uncomplicated, nutritious and quick recipes that you keep in your head.

Subscribe to Raise Healthy Eaters to get more easy meal ideas.