Common Cuisine |

This is the second part of a post from last week. For best continuity, read Part One first, then come here!

How Do I Train the Kids?
Moms can help their kids learn to make good breakfast choices in two ways. The first is to offer good options, by only bringing “good choice” food home from the store. Just a few alterations can make breakfast a whole lot healthier for the whole family. Change one item a month for a few months, and they will have gradually re-educated their taste buds.

Choose cereals with higher fiber, such as Raisin Bran, Shredded Wheat, and Multi-Grain Cheerios. Switch from flavored to plain yogurt, and stock up on frozen fruit to stir in. Begin to serve less juice, but make sure it is 100% juice with no sugar added, then dilute it about 20% with water. Develop the habit of only buying whole-grain bread. One final trick is to invest in some wheat germ and/or ground flaxseed, and stir it into all kinds of things from muffin mix to yogurt to oatmeal.

The second way moms influence their kids is to lead by example. When moms eat right, the kids learn to distinguish good from poor choices. This can be a challenge for those of us still loving the fact that we are on our own and have the freedom to choose! But it is so important, given our role in setting our kids up for long-term success.

More than Good Food
Choosing a smart start in the morning includes one other element. All of the child-rearing good we do is useless if we fail to teach our kids the importance of looking to God at the beginning of each day. Psalm 5:3 says, “In the morning, O Lord, you hear my voice; in the morning I lay my requests before you and wait in expectation” (NIV). Again, we start by setting the example of doing so ourselves: Take a moment to invite God to be part of your morning before even getting out of bed; allow ten minutes to read God’s Word before getting the kids up.

Then, help them do the same. As you greet the kids, sit down together for a moment to ask God to be part of their day. Some parents even wake their kids early enough that the kids can do their own quiet time before getting ready for school. It is so simple, yet all it takes is just a little planning ahead. And the rewards will continue for years.

Sometimes change does come hard, but a mom’s job is to stand strong. The kids may complain for awhile, but soon they will have forgotten the old ways. And remember, the changes are not just to give them good fuel for the day, but to help them learn to make good choices for the rest of their lives!

I had the most interesting encounter last weekend, that gave me a strange sense of . . . I don’t know what. Amazement I guess, at how diverse our world is.

I was volunteering in the hospitality room at my daughter’s swim club meet, working with a couple other moms. One is Chinese, studying neuro-science in the US for the last 18 months. I was about to discover that she primarily feeds her family traditional Chinese food, and thus has not experienced a wide range of American cuisine. Whatever American cuisine is, I would not have been able to define before the experience that was about to unfold.

As the breakfast tacos were brought in, her eyes widened.

“Are these American breakfast food?” she asked.

Being the food lover and informal educator that I am, I found myself explaining the ins and outs of breakfast in Texas. How tortillas are a Mexican staple, how salsa is made from tomatoes, and how chorizo is a spicy Mexican sausage, while bacon is more a result of the American influence. My new friend quizzed me until she got the words right, and listened to my explanations with rapt attention. I actually still don’t know where scrambled eggs fall in terms of taco authenticity. But I sure felt smart, in addition to satisfied at having been able to expand her horizons.

An hour later, we found several boxes of kolaches waiting to be put out. The eyes widened, the questions began again. This time I felt less like an expert, so I in turn began quizzing random coaches and volunteers as they came into the room.

“How traditional are these kolaches, and is the Czech influence that introduced them common to only this area, or all of Texas?” I found myself asking one willing pontificator.

Huan and I then both learned that while there is one town considered the heart of the Czech population around here, the influence extends throughout most of East Texas. We also learned that traditional kolaches are the jelly filled dough variety, while the sausage or bacon filled ones are once again the result of American influence. However, around here, people tend to refer to the meat buns as kolaches, and the jelly filled ones as danishes. I did not even know that! All I know is that I approve of kolaches!

The thrill of watching someone discover regional food within the confines of that humble hospitality room did not end there. I was able to talk my new friend through making coffee in the gigantic coffee pot, which she professed to like much better than when she had tried to make it at home.

She pointed to my piles of carrots and cut celery next to the bowl of ranch dressing, and asked what we call these when presented this way. I was indeed over-scholarly enough to teach her the word “crudite” but then gave the caveat that around here no one would know what she meant unless she said “cut-up veggies.”

When the local deli dropped off platters of sandwiches for lunch, we concluded together that this was probably something descended from European cuisine. But again, American influence had probably added the pickles and chips.

But oh, the joy of watching this culturally Chinese visitor witness the unveiling of the brownie cake . . . that was the best moment of all. It was nothing special, just a giant brownie packed in a cardboard box, probably purchased from Sam’s Club. I saw a stack of three of them and began to open one in order to cut it up for the impending lunch crowd.

Again, her eyes grew wide.

“Is that cake? Or a cookie?” she breathed. “I have discovered in USA that I like cheese, and chocolate.”

Now, a pregnant momma needs very little coercion to discuss the wonders of chocolate. I joyfully took it upon myself to explain how a brownie isn’t quite as fluffy as a cake, but more like a cake than a cookie. I even freely offered my opinion that this is one of the better ways to enjoy chocolate.

I did not, however, further explain how I grew up eating something called Texas Sheet Cake, only to move to Texas and find out that they have never heard of such a thing; they only have brownies here. Perhaps she had already had enough information for one day!

As I took my leave of my shift in the hospitality room, I made sure my new friend had taken a brownie to try. Her mouth was full, but her eyes and smiling face were all the confirmation I needed.

A noted Chinese proverb says, “Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.”

Moms could adapt these words to say, “Give a child good food, and she will eat good food at home. Teach her how to make wise choices with her food, and she will eat good food wherever she goes for the rest of her life.”

One of the first choices we make in any day is of what to eat. Breakfast is not the largest meal of the day, but nutritionists are always telling us that it is an important one.

Why Eat Breakfast?
Consider these benefits of breakfast eating, as reported by the Mayo Clinic. Those who take the time for a good breakfast (i.e. not coffee and a doughnut!) have a tendency to eat more nutritious food in general; to accomplish more before lunchtime; to keep their weight under control; and to have lower cholesterol, thus reducing certain health risks.

Kids especially can benefit from breakfast with improved coordination, concentration, and ability to think clearly. Moms want the best for their kids, and one very simple way to give them the best is to make the effort to feed them a good breakfast each day.

With today’s busy lifestyles, getting a good start can be quite a challenge. Planning ahead always helps. It starts with laying out clothes and other necessary items the night before. Then if the right food is in the pantry, and the choice for the morning already pulled to the front of the fridge, breakfast time can proceed a lot more smoothly.

What makes a good breakfast?
There are several components to any healthy meal, including protein, whole grain, dairy, and fruits and vegetables. According to UCLA Health, the magic is in the combination of elements. When we consume a breakfast with at least three of the above components, we set our bodies up to be able to regulate our blood sugar throughout the rest of the day. We also give our digestive system enough to  keep it busy for longer than a bowl of sugar cereal does.

Some suggested traditional breakfast combinations include high-fiber cereal, skim milk, and a banana; whole-grain toast with peanut butter and a glass of 100% juice; a hard-boiled egg, an apple, and an English muffin; or a smoothie made with plain yogurt, fruit, and a couple tablespoons of wheat germ. Less traditional, but still appropriate, options could include leftover veggie pizza on whole-grain crust; cut-up veggies layered in a tortilla with salsa and string cheese; or even a baked potato topped with broccoli and cheese.

There is more to this thought! Come back in a few days for Part Two, to read about how to implement good breakfast eating with the kids.

For a Christmas exchange this year, I was invited to share a full menu worth of recipes. I chickened out because I couldn’t decide at the last moment, but gave everyone my website address.

I realized it’s not too late to participate, as my friends may just stop by to check the site out. So here is my favorite, most tried and true menu.

Guacamole

Chicken Enchiladas

Salad w/ Ranch Dressing

Black California Olives

“Jimmy Crack” Corn Cake

Apple Dumplings

You’ll probably want to break out the mile-high sombrero and cha-cha music afterward, because these are party foods; nothing lean or mean about this meal! But guaranteed to taste good and please a crowd? Absolutely!

Here’s a fancy trick I learned recently, for dressing up a salad. Can’t wait to surprise everyone at Thanksgiving (everyone who doesn’t read about it here first, anyway!). These bowls can be made early in the day, and filled at mealtime.

Heat a 10-inch nonstick skillet over medium-high heat. Sprinkle shredded (not grated) Parmesan cheese into skillet, creating a uniform round shape. Use less cheese around the edges so the sides of the bowl will be more delicate.

Cook until cheese is light golden underneath. Remove from skillet with spatula, and drape, golden side up, over an inverted glass or jar. Gently shape cheese to form a bowl. Allow to cool.

Diana Dyer is a Registered Dietitian and cancer survivor. She pursues a cancer-fighting diet that is chock-full of veggies and other healthy foods, including flaxseed. This is one of her recipes.

• 1 box chocolate cake mix
• 1 can (15 oz) pureed pumpkin
• 1 cup freshly ground flaxseed

Preheat oven to 350. Coat 3 mini-muffin pans with cooking spray.

In a large bowl, combine cake mix and pumpkin into a smooth, slightly stiff batter. Drop 2 Tbsp bater into each muffin cup and sprinkle generously with flaxseed. Bake 10 to 15 minutes, until toothpick inserted in center of muffin comes out clean.

Makes 36 mini-muffins

Have you heard the word about flaxseed? This tiny seed has been making big waves in nutritional and medical circles, due to its ability to speed up the ol’ GI system, as well as potentially help prevent some common cancers and health conditions.

Nutrition and Health
Flax contains relatively high amounts of fiber, which does more than just help our bodies digest and eliminate food more effectively, leading to both a better sense of well-being and a reduced risk of colon cancer. Fiber is also shown to lower cholesterol and fight heart disease.

Flaxseed contains measurable doses of omega-3 fatty acid, which nutritionists have identified as a key to reducing not only heart disease but arthritis, migraines and even osteoporosis. A recent study at the Mayo Clinic also demonstrated that regular flax consumption (about 40 grams per day) can reduce mild symptoms of menopause, such as hot flashes, fatigue, and mood swings.

It is entirely possible that flax can contribute to cancer prevention and even cure. Flaxseed seems to have some estrogen-like qualities that have been shown to slow growth of breast-cancer cells in mice, by more than 30%.

Another study using human subjects found that men with prostate cancer who consumed flaxseed a day for a month before surgery had a lesser rate of tumor growth. Apparently flax slows the rate at which cancer cells divide.

Storage and Preparation
Have I sold you on this wonder seed yet? Maybe by now you are wondering how to get your hands on some. I find mine at the grocery, in the baking aisle next to all the specialty flours. They may also be found in the health food section of the store, or at the specialty health food store.

Flaxseed is available both ground and whole. The human body cannot digest whole flaxseed, so to get the health benefits be sure to add ground to your diet. Ground flaxseed can be stored tightly closed in the refrigerator or freezer for up to a month. But the oils in flaxseed lose potency and get a funny flavor quickly, so I recommend buying whole seeds and grinding them yourself if possible. I have a dedicated coffee grinder just for nuts, seeds and spices, but you can also use your regular coffee bean grinder after spinning a small handful of rice in it to remove the coffee flavor. Another alternative is to grind the seeds by hand with a stone mortar and pestle.

Ground flaxseed can be added to yogurt, hot and cold cereal, cookie dough, muffins and more. A recommended therapeutic dose seems to be anywhere from 25 to 40 grams (about an ounce) per day; however, my husband and I can feel the nutritional effects of as little as 10 grams once a day. One word of advice when consuming foods with a high fiber content: be sure to drink plenty of water with them, to prevent any discomfort from constipation or bloating.

For a fun way to get started adding flax to your diet, check out my Chocolate Flax Muffins recipe.