Posted by Krista | Under Cooking Tips, Meal Planning, Nutrition
Tuesday Aug 12, 2008
Are your kids picky eaters? Young children are notoriously finicky when it comes to eating stuff that’s good for them, but parents and caretakers are still in a position to influence the eating habits of the next generation. I read the other day that the primary vegetable consumed by the under-5 crowd is french fries. Don’t know about you, but that gives me a bit of a shudder as I think about the future.
Here are some ideas for how you can work together with your young ones to develop healthy eating habits that will last a lifetime.
1. Plant a garden. Even something as simple as a few potted herbs in your windowsill can be a source of fascination as kids experience the thrill of planting a seed, watering it, watching it grow, and then using bits of it in meal preparation.
2. Expose children to veggies frequently. A plate of cut up strips of bell pepper on the counter before dinner may be met with upturned noses; but if no other options are given, it just may disappear into young tummies wandering through the kitchen in search of snacks.
3. If at first you don’t succeed, try, try again. Continue to expose your children to veggies and healthy choices over and over, and what was once a strange new food will eventually become familiar. Kids are not fans of new and strange, but may more readily attempt something they have seen on their plate several times before.
4. Set a good example. For some reason, my kids will scarf food off of my plate, when they have already rejected the exact same food on their own plate. When kids see you eating lots of veggies, whole grains, and plain yogurt, they are more likely to develop a taste for it themselves.
5. Build your meals around vegetables, instead of making them an afterthought. An appropriately built meal consists of half a plate of veggies, with the other half divided between protein and grain foods. Get out your spice box, and utilize that herb garden to vary the flavor and smell of your veggies.
With patience and persistence, your kids will expand their tastes and develop healthy eating habits that will benefit them throughout their lives.
Posted by Krista | Under Food News, Go Green, Nutrition
Thursday May 8, 2008
While many people have been buying and consuming organic foods for ten to twenty years, organic produce and organic dairy products have only recently entered the mainstream marketplace, thus becoming available to a wider section of the population. As more people purchase these foods produced by sustainable means, generally without the use of pesticides, the markets offer more choices. As more people are exposed to the opportunity, more markets make it part of their standard lineup, and the positive cycle continues.
But there are still some, maybe even quite a few, who don’t quite get what the big deal is with organics. I am likewise a recent convert, and would like to share a few insights I have gained that helped push me over the line, despite our rising food prices.
There are multiple reasons why consumers are choosing organic produce over commercially produced varieties; primary motivators are environmental, economic, nutrition and health concerns.
ENVIRONMENTAL
Speaking from a conservationist standpoint, organic farming attempts to responsibly harvest from the earth in a way that is sustainable; that is to say, it is conscious of the environmental impact of its methods, and is concerned with quality of life of workers and animals. All around us we are seeing a push toward greater environmental responsibility in our choices; and organic produce, dairy, and meat are all items we can choose as we seek ways to be responsible.
Additionally, organic products often come from local farmers, especially when one shops at a local farmers’ market. Not all farmers market vendors are certified organic, but many are still practicing sustainable methods, and the fact that they are local means that fewer global resources (i.e. fuel) have been expended to get them to market.
ECONOMIC
When all food prices seem to be rising at rapid rates, financially making the switch to organics sounds particularly painful. But the truth is that many organic products are grown and produced locally, leaving them less susceptible to price hikes due to higher fuel and transportation costs. Additionally, the farmers markets bring produce directly to the consumer, cutting out a middleman that would raise costs. Produce purchased directly from the grower also has the advantage of being fresher, meaning the consumer has a longer period in which to prepare and eat it, leading to less waste.
NUTRITION
Aside from global concerns and attempts to support the local economy, buying organics provides greater nutritional punch. Organics are better for what they HAVE. The Organic Trade Association reports that more than three dozen studies have found increased levels of various nutrients in organic produce and grain, vs. conventionally grown crops. This includes at least 25% more vitamin C and magnesium, 20% more iron, and 10% more phosphorus. This supports the logic that growing crops in actual soil with animal fertilizers—as opposed to recycled paper or water with chemical fertilizers or whatever conventional methods use—is better for the end result. Organic products also tend to contain about 15% less nitrates than traditional crops. Nitrates are one of those bad boy ingredients that should optimally be kept to a minimum.
HEALTH
Another reason to choose organic is for what it DOES NOT HAVE. Foods vary in the amount of pesticides they contain. There is a diversity of opinion about how much those pesticides really are dangerous to humans, but if one is working toward consuming all-natural foods, then organic foods are closer to that goal than traditional commercial ones. While organic farmers are held to a certain standard in production that still allows use of some chemical pesticides and fertilizers, their produce is undeniably exposed to many fewer chemicals overall by the time it reaches the consumer.
The Environmental Working Group has found that different fruits and vegetables retain different amounts of pesticides. The group has identified what they call the “Dirty Dozen”: these should be chosen organic whenever possible. The group has also identified a list of those fruits and vegetables that seem to retain none or almost none of the pesticides used in growing them, and thus can be purchased commercially without worry about possible contamination.
Read the rest of this entry »
Posted by Krista | Under Adventures, Cooking Tips, Go Green, Nutrition, Recipes
Monday May 5, 2008
In light of my recent recommendations to spend smart, I am trying to put my own words into action. I have a responsibility to be a good manager of my household budget, and to provide a nourishing menu for my family at the same time. But I have got to tell you, as I try to become more conscientious about both nutrition and cost, I am encountering a bit of a pinch. Actually, quite a serious pinch. Nutritious, “real” food just costs more.
My first foray into nutritious cooking came about the time my first child began solid food. At first it was simple enough to buy a bag of dry peas, cook them, freeze them, and feed them to her. What you could buy in a jar for 60 cents, I could feed her for 10 cents.
At this point I was not even into organics. I began to spend more time around the edges of the grocery buying produce, dairy and meat, and less time in the center buying box mixes and prepared food. When I do shop in the main aisles, I conscientiously check the labels of crackers, cereals and the like, for protein, fiber, whole grain, and other nutritious features. I try to limit sugars, eliminate certain fats, and the like. In so doing, I now just buy known brands instead of whatever is on sale. But do you know what happened? Food began to cost more.
This past year I finally got on the bandwagon with organics. For those of you that still don’t get the big deal about organic food, see my thoughts on the matter. Now that I have added organic milk, butter, eggs, flour and apples to the lineup, I have increased my bottom line by about another $60 a month. All this in a time when food prices are rising at a faster rate than they have in 18 years, so all the other things I buy are now taking a bigger chunk of change than even a year ago. Yikes!
I have come to the point that I am ready to take back my grocery money. I need that money for other things! So I am developing a plan. Time will tell if it is a good plan, but you may come along with me on my journey.
Step One: Coupons
Yes, I am joining the ranks of coupon clippers. Don’t know exactly how well it will pay off for me, but I am going to give it a try for at least four weeks. Maybe another 8 after that, depending if I get any momentum built in the first four weeks.
Today was my first day of using coupons. I spent probably about three hours over the course of the past week, between collecting four weeks of papers from the local newspaper office, clipping, sorting, cross checking with the weekly circulars, and making my shopping list. I visited three stores: the two local groceries, and CVS. I could have visited two other stores, but had a toddler with me so I decided to limit myself.
I tried to purchase only things I would need within the next four weeks, that were on sale, and for which I had coupons. I purchased my organic milk at the further grocery, in full gallons instead of the half-gallons I usually get at the closer store. Saved almost a dollar a gallon. Got four boxes of name brand cereal for $1.25 each; that was great, too.
I used a couple of coupons at each grocery, but did better just buying things on sale with my shopper card. By the time I was finished I had saved 50% at one store. My usual average is 10%. But at the three stores combined, I spent an amount equal to my biggest stock-up shopping weeks. So I may have gotten a lot for my money, but saving money? Not this week yet.
So far I have a few conclusions. First, toiletries are the best item for coupons, and CVS is a great place to use them. CVS rotates pretty much all toiletries on sale sooner or later, so you can get what you want if you are patient. Plus they will have items for sale that give you credit back for spending in the store on a future visit. It is a self-perpetuating cycle. How cool is that? So I will definitely keep that in mind when it’s time to stock up. I believe some of the other major drugstores have this same program.
Second, I can do pretty well just by making my list from the sales circular. I am going to have to do that more often, coupons or no. I did very well today with focusing on sales. I bought 9 pounds of chuck roast for $18, it regularly would have been almost twice that. Convenient, since I am having a barbecue tomorrow.
My third conclusion is that coupons and sales are part of the answer, and it is worth my time to go through the coupons and make a plan to shop from the sales flyer. But they are not the whole answer. My organic and other quality brand choices are still important to me. This leads me to the second part of my strategy.
Step Two: Farmers’ Market
I am fortunate to live in the southern part of the US, where there is a Farmers’ Market year round. I have yet to make it to one, but I have been told that the prices are at least fair, and produce lasts much longer than grocery store produce.
I was unable to attend our local farmers’ market last Saturday, so I am eagerly awaiting this week’s occurrence. I also discovered that there is a store called “The Farm Patch” in the next town, that sells local produce and whatnot. I’ll get up there as soon as I can to check that out, but there is a limiting factor that frames both parts of this strategy.
Step Three: Go Green
All of this smart shopping means more driving. We live out in the country, and driving is a huge part of shopping. At the moment I do not have the option of switching out my vehicle for another that would hold my family and also be more fuel efficient. But with the rising awareness of my environmental responsibility, I have to evaluate both the cost and the impact of my intended course of action (save money and give my family better nutritional value).
I calculated that I spend $2.50 in gasoline every day when I go pick up my daughter from school, six miles away. The closest grocery is another four miles, with the above mentioned Farm Patch another 7 miles beyond that. I believe the gas cost would work out to about $6 for that trip. I really have to have a strategic plan in order to inclusively a. save money; b. buy fresh; and c. be environmentally responsible.
Can I do it? I hope so. It almost seems easier, with such a limiting set of parameters. I know I have lots of room for improvement in all three areas. Wish me luck. Any suggestions would be welcome as well.
Posted by Krista | Under Cooking Tips, Nutrition, Vegetarian
Monday Feb 4, 2008
Even if you are not a vegetarian, you may entertain one sometime. Or you may find you enjoy taking a break from meat one or two nights per week.
You can still get protein from cheese, nuts, eggs, and any two of beans, rice, or corn. Tofu is also a great protein that takes on the flavor of whatever it is cooked with.
You can sometimes modify a regular dish to be vegetarian by substituting the above choices for the meat part of a dish. Here is an example: Turkey Surprise is made by layering turkey, stuffing, and mashed potatoes into a casserole. You can turn it into Nutty Surprise by layering stuffing, chopped walnuts, slices of mozzarella cheese, and mashed potatoes.
Pastas and enchiladas are easy to remove meat from, because they usually contain cheese.
Another way to try vegetarian cooking is to feature a special vegetable dish (like artichokes, butternut soup, or a spinach quiche), served with rice and beans, mashed potatoes piled with cheese, or cheesy garlic bread. You could make a vegetable stir-fry with corn and peanuts, served over rice.
Posted by Krista | Under Nutrition
Saturday Nov 3, 2007
Did you know? Cranberries, blueberries and Concord grapes are the only three fruits native to North America! Cranberries got their name from their appearance. In the spring the vines flower, and the pink petals bear a resemblance to the head and bill of a crane. Originally called “crane berries”, the name was eventually shortened to cranberry.
A ½ cup serving of fresh, raw cranberries has about 23 calories and 2 grams of fiber. It contains a good amount of Vitamin A and potassium. And who eats cranberries raw? But once they are dried, they lose almost all their vitamins A and C content. That probably happens when they are cooked and jellied, too, unfortunately. This does reinforce my intention to serve fresh cranberry salsa this year for Thanksgiving, though.
Cranberries are a seasonal fruit, so if you think you might want to use fresh cranberries in any recipes this winter, buy them now and throw them in the freezer because in a couple of weeks they will be gone for another year. You can use cranberries frozen this way just like you would fresh ones.
For some ideas on what to do with cranberries, check out some of our cranberry recipes.
Posted by Krista | Under Food News, Nutrition
Saturday Sep 8, 2007
I read an interesting article last summer about the decline of the Red Delicious apple. Apparently the variety we get in our markets today is a far cry from the apple people fell in love with a hundred years ago. In response to consumer demand, growers developed the apple to have a more appealing bright red color and more durable thick skin.
Reds do last up to a year in cold storage, and make a beautiful display. However, due to playing with the variety maybe too much, the quality of Red Delicious has declined significantly in the last 20 to 30 years, to the point that few people are buying them anymore. Other varieties like Gala and Fuji are on the rise as the dominant sweet red apples.
As I read this article I began to understand why, for so many years, I have been disinterested in Red Delicious apples to the point that I will hardly eat red apples at all for fear of eating a Red Delicious by mistake. But it turns out the problem is not so much with the apple itself as the fact that it is difficult to tell when to harvest it for optimum flavor.
This is good news, because one of my three apple trees is a Red Delicious. It did not bear fruit this year due to severe wind damage last year. And I am glad for that because my Golden Delicious tree went haywire, producing several thousand apples by my best estimate. I have had enough to do with the fruit from one obnoxious tree and one tree (a Jonagold) with light production. But after reading this article, I have hope that I can harvest that Red Delicious tree next year in waves, and catch as many apples as possible at their peak of ripeness and flavor. I’ll let you know how they grow.
Posted by Krista | Under Nutrition
Monday Jun 4, 2007
The truth is, I love beef jerky. We’ll be traveling this summer so I got to thinking about foods that travel well. Beef jerky is a great source of protein that doesn’t have to be refrigerated, so it will be a natural choice for our trip.
In an attempt to get jerky with less fat at a lower cost, I have been making some at home this week. In the process of trying to get the best nutritional punch out of homemade jerky, I have been learning all about the science, key ingredients, and some additional interesting information.
Unfortunately all jerky has a little ingredient in it, called sodium nitrite, that is not so good for you. It is an ingredient common to all processed meats, such as hot dogs, sausage, and pepperoni (all of which I also enjoy on occasion). So everything not good about jerky is true about those meats as well.
But I also have it on good authority that life is meant to be enjoyed. We can enjoy these salty pleasures, as well as our favorite sweet treats, as long as we keep one key idea in mind: moderation. Be sure to keep hydrated, make little choices to keep your body active, and make natural foods the major part of your diet. And then, when the urge strikes, indulge in the jerky with a clear conscience.
