As seen on KUSA-TV 9
Nutrition recession: what to do with the food budget as the economy flags, sags and drags.
• Prices are way down on the stock market and way up at the grocery store.
• Just thinking about it could make you lose your appetite
• Provide tips that won’t break the bank and will balance your nutrition budget
Imagine high food prices could put the nation on a diet as people, strapped for cash, tighten their belts and eat and weigh less.
• Soaring food prices have the opposite effect -- fatten up the nation.
• As price of one food goes up, people buy less of it, but buy other, cheaper food in its place, and cheaper foods tend to have more calories than those with a higher price tag
• Finding the best deals on groceries may become more important than buying the groceries they like best, so they may start buying cheap foods they wouldn't otherwise buy.
• Quite simply fats and sweets cost less, whereas healthier diets cost more
Shop the perimeter of the grocery store for the bulk of your groceries
• This is where most of the basic, fresh and less processed foods are.
• Most produce, dairy products, meats, and grain products are usually located on these outer aisles. Often these foods are the most nutrient-rich-that is, they provide a substantial amount of nutrients for their calories.
• Then after you shop the outer aisles, dip into the inner aisles for staples that you know you need.
Produce: Nutrient rich and economical ways to give you more nutrients per bite
• To save money buy colorful, delicious fresh produce in season
o In the winter, think the three “c’s” carrots, collards and cabbage which provide you crunch, color and cost savings
• Use dried fruit like raisins
o A full fruit serving is only ¼ a cup, and provides plenty of fiber, vitamins and anti-oxidants for your health
o At 25 to 30 cents per serving, you economically meet one of your recommended fruit servings, compared to 75 cents to a dollar a serving for fresh fruit in the winter.
• Frozen and canned fruit and vegetables are also a nutrient-rich option.
o Processed just after they are harvested, they maintain nutrient content
o You only take out what you need, storing the rest and decreasing expensive food wastage.
Beverages
• Shocking statistic, 84% of teens spend money and drink on a daily basis, sports drinks
• Milk with nine essential nutrients, is the best bargain at $0.25 per glass
• Compare with sport and energy drinks at one to two dollars per bottle-and usually the bottle is two servings, butt realistically the kids drink it in one sitting
Save on protein foods
• With flash frozen foods such as fish and meat, use only the amount you need, reseal the package, and return it to the freezer. Properly stored, there's no waste
• When you do buy meat, choose smaller portions of lean cuts.
• Use more inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes
o Eggs are an excellent, inexpensive source of protein that can be eaten for breakfast, lunch or dinner.
o You could also try using a smaller portion of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, and/or vegetables.
o Purchase in the bulk bins
In this economic recession we also face a nutrition recession: People are overwhelmed, overweight and undernourished
• We too often buy high-calorie foods (chips, dips, cookies, candy) which are generally cheaper than low-calorie foods as processed foods are cheaper to produce, ship and store
• Follow some basic general principles such as: shopping the perimeter of the store, incorporating dried, frozen and canned produce, choosing more nutrient –rich beverages like milk, and less pop and energy drinks, and looking at alternative protein.
• It takes an investment of your time and planning, however in these tough economic times, you can still feed your family with nutrient –rich foods while on a budget
Sunday, April 26, 2009
Chinese New Year 2009
As seen on KMGH-TV 7
Year of the Ox: Lunar Year 4707
Chinese New Year Offers Symbols of Health, Wealth and Wisdom for 2009
The Chinese New Year of the Ox begins on January 26, 2009 and is celebrated for the next 15 days. More food is prepared and consumed during this holiday than any other time of the year, and much of the food has symbolic connotations.
Mary Lee Chin, a registered dietitian and first generation Chinese-American is encouraging everyone to hedge their bets this Chinese New Year and indulge in the foods that symbolize health, wealth and wisdom.
Mary Lee brings you New Years greeting from the Colorado Dragon Boat Festival. In our ninth year, it will be held at Sloan’s Lake Park this year on July 25 and 26
• Boat team registration for both adult and youth teams are now open.
• The diverse cultures of Hawaii will be featured at this year's 2009 festival to commemorate the 50th year of its statehood with special activities including a Hawaiian Lei Ceremony, Polynesian dancing, luau ceremonies and much more!
• The CDBF will also be featuring the second annual commemorative poster design contest with cash awards for the top three finalists.
• For more festival information and New Year recipes, go to www.cdbf.org
FOOD and Health & Wealth: Foods have special significance and it is advised to eat dishes with auspicious sounding names in Chinese.
The Box of Harmony
The box of candies traditionally offered at New Years is round or octagonal, the form resembling togetherness, and contains dazzling rows of fruit and candies to begin the New Year sweetly.
• Candies are given to friends and relatives during their visits.
• Each candied fruit is symbolic—though highly sugared, so eat in moderation!
• Let’s go over some of the symbolism: I have selected fruits that symbolize wealth and prosperity
o Pineapple of wealth
o Kumquat - gold, hence fortune, wealth
o Lotus seeds, crystallized - a full wallet, many (male) offspring
o Candied melon symbolizing good health and growth., having a large number of children
o Coconut: promoting togetherness and friendship
o Water chestnut) - unity
The Box of Health and Harmony: Can’t get away from being a registered dietitian and making healthy recommendations.
• Modernized and updated fruit offerings to also reflect healthy choices.
• These are representative of a food group to encourage: Fruit Food group
• Nutrient-rich. That is, they provide much more nutritional value in terms of vitamins, minerals and other healthful components, for the low amount of calories they contain.
o Tangerines are very popular as, among other things, they symbolize abundant happiness.
• Excellent source of fiber and vitamin C
o Walnuts- happiness of the entire family
• Source of omega-3-fatty acid for heart health
o Grapes and raisins - wealth, abundance, fertility, many descendants, family harmony
• Use dried fruit in winter at 25-30 cents per serving to help meet your recommended 4 servings of fruit/day economically
o Golden raisins
• With anti-oxidants beta-carotene and lycopene
o Mangos
• Golden- wealth
o Apple - wisdom, peace
• Excellent source of soluble fiber and a kid favorite
o Peach, pair of - wealth, abundance, long healthy life, great fortune for many generations
• Research on phytochemicals to reduce risk of cancer
New Year's Eve and New Year's Day are celebrated as a family affair, a time of reunion and thanksgiving.
• Events that take place during this time sets the tone for the rest of the year.
• Take this opportunity to celebrate health, and happiness with your family, and focus on getting your four servings of fruit/day—even in the winter
• For more information, go to www.cdfb.org
Year of the Ox: Lunar Year 4707
Chinese New Year Offers Symbols of Health, Wealth and Wisdom for 2009
The Chinese New Year of the Ox begins on January 26, 2009 and is celebrated for the next 15 days. More food is prepared and consumed during this holiday than any other time of the year, and much of the food has symbolic connotations.
Mary Lee Chin, a registered dietitian and first generation Chinese-American is encouraging everyone to hedge their bets this Chinese New Year and indulge in the foods that symbolize health, wealth and wisdom.
Mary Lee brings you New Years greeting from the Colorado Dragon Boat Festival. In our ninth year, it will be held at Sloan’s Lake Park this year on July 25 and 26
• Boat team registration for both adult and youth teams are now open.
• The diverse cultures of Hawaii will be featured at this year's 2009 festival to commemorate the 50th year of its statehood with special activities including a Hawaiian Lei Ceremony, Polynesian dancing, luau ceremonies and much more!
• The CDBF will also be featuring the second annual commemorative poster design contest with cash awards for the top three finalists.
• For more festival information and New Year recipes, go to www.cdbf.org
FOOD and Health & Wealth: Foods have special significance and it is advised to eat dishes with auspicious sounding names in Chinese.
The Box of Harmony
The box of candies traditionally offered at New Years is round or octagonal, the form resembling togetherness, and contains dazzling rows of fruit and candies to begin the New Year sweetly.
• Candies are given to friends and relatives during their visits.
• Each candied fruit is symbolic—though highly sugared, so eat in moderation!
• Let’s go over some of the symbolism: I have selected fruits that symbolize wealth and prosperity
o Pineapple of wealth
o Kumquat - gold, hence fortune, wealth
o Lotus seeds, crystallized - a full wallet, many (male) offspring
o Candied melon symbolizing good health and growth., having a large number of children
o Coconut: promoting togetherness and friendship
o Water chestnut) - unity
The Box of Health and Harmony: Can’t get away from being a registered dietitian and making healthy recommendations.
• Modernized and updated fruit offerings to also reflect healthy choices.
• These are representative of a food group to encourage: Fruit Food group
• Nutrient-rich. That is, they provide much more nutritional value in terms of vitamins, minerals and other healthful components, for the low amount of calories they contain.
o Tangerines are very popular as, among other things, they symbolize abundant happiness.
• Excellent source of fiber and vitamin C
o Walnuts- happiness of the entire family
• Source of omega-3-fatty acid for heart health
o Grapes and raisins - wealth, abundance, fertility, many descendants, family harmony
• Use dried fruit in winter at 25-30 cents per serving to help meet your recommended 4 servings of fruit/day economically
o Golden raisins
• With anti-oxidants beta-carotene and lycopene
o Mangos
• Golden- wealth
o Apple - wisdom, peace
• Excellent source of soluble fiber and a kid favorite
o Peach, pair of - wealth, abundance, long healthy life, great fortune for many generations
• Research on phytochemicals to reduce risk of cancer
New Year's Eve and New Year's Day are celebrated as a family affair, a time of reunion and thanksgiving.
• Events that take place during this time sets the tone for the rest of the year.
• Take this opportunity to celebrate health, and happiness with your family, and focus on getting your four servings of fruit/day—even in the winter
• For more information, go to www.cdfb.org
Facts & Fallacies-Foods you have scolded for eating
As seen on WB 2
Foods that you have been scolded for eating- the reality
As a registered dietitian I am continually challenged to help people separate common myths about common foods.
Food myths are created from outdated science, old wives' tales, and misconceptions that have been around long enough that they take on the aura of truth.
They stick around because they are so familiar. But every now and then, you need to take another look at information you believe is true and change with the times.
You know it's easier to feel good about eating "good-for-you food" when you consume Brussels spouts or made-from-scratch whole wheat bread.
But have you ever been scolded for consuming foods that are more convenient, can help you watch your weight or provide a guilty pleasure?
Many of these foods deserve a second chance. And new research shows added value and additional health benefits of the foods.
So let's take a look and separate fact from myth.
Milk: We are at a nutrition crossroads here, where we need to take a look at what foods have, rather than what they do not have.
All milk, whether it is conventional or organic is the same. And both are the same in that neither contains hormones or antibiotics.
And milk is so much more than an excellent source of calcium. Its nutrient-rich foods, containing nine essential nutrients needed for health and growth, and providing a wealth of nutrients for the calories.
Research shows that milk consumption can help you feel more satisfied, help achieve positive weight control, and control high blood pressure.
Dried fruit: We have been told to avoid raisins, because they are so sticky, can cause cavities
New research reveals raisins may benefit oral health because the fruit possesses several antimicrobial phytochemicals that suppress growth of some oral bacteria associated with dental cavities and gum disease.
Oleanolic acid was one such compound showing positive response to reducing pathogenic activity. Prior, non-related studies reveal oleanolic acid also has anti-inflammatory and anti-tumor properties
In addition, just 1/4 cup of California raisins count as a fruit serving, helping you meet the recommended 4 servings of fruit per day.
Eggs: Recommendations have changed. The American Heart Association allows up to seven eggs a week, one for each day.
There is 30 years of evidence which shows that eating eggs daily does not have a significant impact on blood cholesterol of healthy adults.
New research shows that eating foods rich in choline (koh-leen) and betaine (bee-tuh-een) such as eggs may help reduce the risk of inflammation associated with chronic diseases such as cardiovascular disease, bone loss, dementia and Alzheimer’s disease.
Eggs are a nutrient dense food. They are an inexpensive source of complete protein and contain a variety of nutrients including healthy doses of vitamins A, B12, D, K, and riboflavin.
Sugar substitutes: With overweight and obesity now considered a national “epidemic” many people are working to reduce their calories.
Sugar substitutes are a great tool to get the sweetness we all love, without the additional calories.
All the sweeteners on the market, like aspartame, have been carefully tested for decades, and all are safe.
Especially as we head into the calorie-heavy holiday season, the sugar substitutes can help you watch your weight, while enjoying your food.
Processed foods such as spaghetti sauce: Have you been told that it is better to raw than processed foods? In actuality, many processed foods are higher in nutrient content.
Processing tomatoes makes the vitamin A content more absorbable.
And for men, it increases the amount of the anti-oxidant, lycopene which research has shown to decrease risk of prostate cancer.
Just 1/2 cup of spaghetti sauce counts as one vegetable serving, helping you meet the recommended five servings of veggies per day.
Water: Think green here as well as safety. (If enough time)
For a long time we have been using bottled water, and contributing to the mountain of waste.
Tap water is perfectly safe.
In addition the water in our area has fluorine, and essential nutrition to help keep our kids teeth formation healthy.
Advice is easy to come by these days, especially when it comes to nutrition, but don't fall for “old wives tales.” Take the opportunity to enjoy the benefits of these foods.
Foods that you have been scolded for eating- the reality
As a registered dietitian I am continually challenged to help people separate common myths about common foods.
Food myths are created from outdated science, old wives' tales, and misconceptions that have been around long enough that they take on the aura of truth.
They stick around because they are so familiar. But every now and then, you need to take another look at information you believe is true and change with the times.
You know it's easier to feel good about eating "good-for-you food" when you consume Brussels spouts or made-from-scratch whole wheat bread.
But have you ever been scolded for consuming foods that are more convenient, can help you watch your weight or provide a guilty pleasure?
Many of these foods deserve a second chance. And new research shows added value and additional health benefits of the foods.
So let's take a look and separate fact from myth.
Milk: We are at a nutrition crossroads here, where we need to take a look at what foods have, rather than what they do not have.
All milk, whether it is conventional or organic is the same. And both are the same in that neither contains hormones or antibiotics.
And milk is so much more than an excellent source of calcium. Its nutrient-rich foods, containing nine essential nutrients needed for health and growth, and providing a wealth of nutrients for the calories.
Research shows that milk consumption can help you feel more satisfied, help achieve positive weight control, and control high blood pressure.
Dried fruit: We have been told to avoid raisins, because they are so sticky, can cause cavities
New research reveals raisins may benefit oral health because the fruit possesses several antimicrobial phytochemicals that suppress growth of some oral bacteria associated with dental cavities and gum disease.
Oleanolic acid was one such compound showing positive response to reducing pathogenic activity. Prior, non-related studies reveal oleanolic acid also has anti-inflammatory and anti-tumor properties
In addition, just 1/4 cup of California raisins count as a fruit serving, helping you meet the recommended 4 servings of fruit per day.
Eggs: Recommendations have changed. The American Heart Association allows up to seven eggs a week, one for each day.
There is 30 years of evidence which shows that eating eggs daily does not have a significant impact on blood cholesterol of healthy adults.
New research shows that eating foods rich in choline (koh-leen) and betaine (bee-tuh-een) such as eggs may help reduce the risk of inflammation associated with chronic diseases such as cardiovascular disease, bone loss, dementia and Alzheimer’s disease.
Eggs are a nutrient dense food. They are an inexpensive source of complete protein and contain a variety of nutrients including healthy doses of vitamins A, B12, D, K, and riboflavin.
Sugar substitutes: With overweight and obesity now considered a national “epidemic” many people are working to reduce their calories.
Sugar substitutes are a great tool to get the sweetness we all love, without the additional calories.
All the sweeteners on the market, like aspartame, have been carefully tested for decades, and all are safe.
Especially as we head into the calorie-heavy holiday season, the sugar substitutes can help you watch your weight, while enjoying your food.
Processed foods such as spaghetti sauce: Have you been told that it is better to raw than processed foods? In actuality, many processed foods are higher in nutrient content.
Processing tomatoes makes the vitamin A content more absorbable.
And for men, it increases the amount of the anti-oxidant, lycopene which research has shown to decrease risk of prostate cancer.
Just 1/2 cup of spaghetti sauce counts as one vegetable serving, helping you meet the recommended five servings of veggies per day.
Water: Think green here as well as safety. (If enough time)
For a long time we have been using bottled water, and contributing to the mountain of waste.
Tap water is perfectly safe.
In addition the water in our area has fluorine, and essential nutrition to help keep our kids teeth formation healthy.
Advice is easy to come by these days, especially when it comes to nutrition, but don't fall for “old wives tales.” Take the opportunity to enjoy the benefits of these foods.
From Ballot Box to Recipe Box
AS seen on KUSA-TV 9
I did a little research and discovered some favorite recipes of the presidential and Vice-presidential candidates.
A New Hampshire newspaper did a series of articles in late 2007 to find out where candidates stood on the issues, and also in the kitchen.
They printed recipes such as Tancredo’s spaghetti sauce and Clinton’s oatmeal chocolate chip cookies.
Now if you are Obama supporters here is Obama's Family Recipe Chili
Obama has been using this chili recipe since college and says he would bring it to any potluck party. He says he "can't reveal all the secrets, but if you make it right, it's just got the right amount of bite, the right amount of oomph in it, and it will clear your sinuses." The chili powder provides the “oomph”
All hot chilies contain phytochemicals known collectively as capsaicinoids.
They are being studied to alleviate chronic pain, and interestingly enough, there is research to show hot chilies may have an anti-ulcer protective effect on the stomach.
For the Democratic vice-presidential candidate, one of his favorite dishes is Joe Biden's Pot Pie,
He notes that it is a tradition in his family that on your birthday, you could pick whatever you want to have for dinner. Pot pie is the hottest item.
Jill Biden usually personalizes the pie crust with a name or "Happy Birthday."
As for McCain supporters: He says he is a grill-master with McCain's Baby Back Ribs
McCain says barbecuing for guests is one of the few ways he relaxes, especially during the grueling campaign.
His carefully honed recipe on the gas grill: baby back ribs, using a dry rub that's a third garlic powder, a third salt and a third pepper.
The trick to not letting the ribs dry out? Keep putting lemon juice on them.
For Sarah Palin fans it has been more of a challenge to find moose for her often cited favorite dish of Moose Stew.
I had to search through many online and journal publications to find a Moose Stew recipe.
I'm finding it hard to buy moose-illegal to sell in U. S. So if you want authentic moose stew you will have to find a wild game hunter who is willing to share.
You can also use elk which is legal to buy, and which I have been told tastes like moose.
The easiest thing to do is to use beef, which I have done in this recipe.
And like Biden’s recipe, both contain lots of vegetables like carrots, celery, onion and green beans. As a registered dietitian have to vote for that.
Lastly, I would serve my red, white and blue jello salad to round out the menu.
For recipes go to 9news.com for links for the recipes featured.
For the Pulled Pork with Raisin Cornbread, link to www.loveyourraisins.com
For the four presidential and vice-presidential candidate recipes link to www.maryleechin.com
Pulled Pork with Raisin Corn Bread
INGREDIENTS
Pulled Pork
• 1 boneless Boston butt or shoulder blade roast, about 4 pounds
• 1 tablespoon cumin seed
• 2 teaspoons crushed red pepper flakes
• 1 teaspoon coriander
• 1 tablespoon cracked black pepper
• Salt, to taste
• 3 cups California raisins
• 1 cup red wine vinegar
• 3 cups red wine
• 1/4 cup brown sugar
• 2 white onions, cut in matchstick-size pieces (julienne)
Raisin Corn Bread
• 1-1/4 cups stone ground cornmeal
• 3/4 cup all purpose flour
• 1 tablespoon sugar
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 3/4 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground cardamom
• 1 cup California raisins
• 2 large eggs
• 2/3 cup milk
• 2/3 cup buttermilk
• 3 tablespoons warm, melted butter
PROCEDURE
Pulled Pork
Preheat oven to 350°F. Rub pork with spices, pepper and salt. In a roasting pan, brown meat on all sides over high heat.
Put raisins, vinegar, wine and brown sugar in a blender and blend until smooth. Use this mixture to deglaze pan used for browning meat. Add onions; cover and place in oven. Bake for 2 1/2 hours or until meat can be broken or shredded with a fork.
Moose Stew 2
- 2 1/2 lb moose meat, cut into 1-inch cubes
- 2 tb shortening
- 1/4 ts cracked black pepper
- 1/2 ts Paprika
- 1 bay leaf
- 1 ts salt
- 2 cn condensed beef broth (10-1/2 ounces each)
- 1 c dry red wine
- 1 lg onion; diced
- 3 carrots; sliced
- 6 whole white onions
- 12 sm new potatoes; peeled
- 2 tb butter
- 2 tb flour
Saute meat cubes in shortening until brown on all sides. Add pepper, paprika, bay leaf, salt, beef broth, red wine, onion, and carrots. Cover and simmer until meat is tender, about 2 hours. Add whole onions and potatoes; cover and simmer for an additional 15 minutes, or until the vegetables are barely tender. Mix butter and flour into a paste. Drop into simmering stew. Cook, stirring, until stew bubbles and thickens. Serve with rice or polenta
Obama Family Chili Recipe
1 large onion, chopped
1 green pepper, chopped
Several cloves of garlic, chopped
1 tablespoon olive oil
1 pound ground turkey or beef
¼ teaspoon ground cumin
¼ teaspoon ground oregano
¼ teaspoon ground turmeric
¼ teaspoon ground basil
1 tablespoon chili powder
3 tablespoons red wine vinegar
Several tomatoes, depending on size, chopped
1 can red kidney beans
Saute onions, green pepper and garlic in olive oil until soft.
Add ground meat and brown.
Combine spices together into a mixture, then add to ground meat.
Add red wine vinegar.
Add tomatoes and let simmer, until tomatoes cook down.
Add kidney beans and cook for a few more minutes.
Serve over white or brown rice. Garnish with grated cheddar cheese, onions and sour cream.
McCain's Ribs
Dry Rub:
1/3 part Garlic Powder
1/3 part Salt
1/3 part Pepper
3 lemons
Turn the grill down to low temperature.
Mix together garlic powder, salt and pepper. Then cover both sides of the ribs with that.
Grill ribs, bone side down, for 90 percent of the time. It will take about an hour to an hour and a half. Squeeze the lemon on it frequently, because that makes it taste a lot better.
Senator Biden's Favorite Homemade Pot Pie
Pie crust (Jill Biden prefers to make the Betty Crocker homemade recipe)
Whole chicken
Celery, chopped
Onion, chopped
Poultry spices
Salt
Pepper
Potatoes, peeled and chopped
Carrots
Green beans
Flour
Cornstarch
Bake homemade crust.
Boil chicken with celery, onion, poultry spices, salt and pepper. Then add potatoes, carrots and green beans, and let cook thoroughly.
After crust is done, take everything out of water and use water to make gravy. Thicken it with flour and cornstarch.
Pick chicken from bones, and put chicken, green beans, celery, onion and potatoes into the pie shell, add gravy, put the top crust on, crimp crust and bake pie shell at 375 degrees for 35 minutes.
NOTE: Jill Biden usually personalizes the pie crust with a name or "Happy Birthday."
I did a little research and discovered some favorite recipes of the presidential and Vice-presidential candidates.
A New Hampshire newspaper did a series of articles in late 2007 to find out where candidates stood on the issues, and also in the kitchen.
They printed recipes such as Tancredo’s spaghetti sauce and Clinton’s oatmeal chocolate chip cookies.
Now if you are Obama supporters here is Obama's Family Recipe Chili
Obama has been using this chili recipe since college and says he would bring it to any potluck party. He says he "can't reveal all the secrets, but if you make it right, it's just got the right amount of bite, the right amount of oomph in it, and it will clear your sinuses." The chili powder provides the “oomph”
All hot chilies contain phytochemicals known collectively as capsaicinoids.
They are being studied to alleviate chronic pain, and interestingly enough, there is research to show hot chilies may have an anti-ulcer protective effect on the stomach.
For the Democratic vice-presidential candidate, one of his favorite dishes is Joe Biden's Pot Pie,
He notes that it is a tradition in his family that on your birthday, you could pick whatever you want to have for dinner. Pot pie is the hottest item.
Jill Biden usually personalizes the pie crust with a name or "Happy Birthday."
As for McCain supporters: He says he is a grill-master with McCain's Baby Back Ribs
McCain says barbecuing for guests is one of the few ways he relaxes, especially during the grueling campaign.
His carefully honed recipe on the gas grill: baby back ribs, using a dry rub that's a third garlic powder, a third salt and a third pepper.
The trick to not letting the ribs dry out? Keep putting lemon juice on them.
For Sarah Palin fans it has been more of a challenge to find moose for her often cited favorite dish of Moose Stew.
I had to search through many online and journal publications to find a Moose Stew recipe.
I'm finding it hard to buy moose-illegal to sell in U. S. So if you want authentic moose stew you will have to find a wild game hunter who is willing to share.
You can also use elk which is legal to buy, and which I have been told tastes like moose.
The easiest thing to do is to use beef, which I have done in this recipe.
And like Biden’s recipe, both contain lots of vegetables like carrots, celery, onion and green beans. As a registered dietitian have to vote for that.
Lastly, I would serve my red, white and blue jello salad to round out the menu.
For recipes go to 9news.com for links for the recipes featured.
For the Pulled Pork with Raisin Cornbread, link to www.loveyourraisins.com
For the four presidential and vice-presidential candidate recipes link to www.maryleechin.com
Pulled Pork with Raisin Corn Bread
INGREDIENTS
Pulled Pork
• 1 boneless Boston butt or shoulder blade roast, about 4 pounds
• 1 tablespoon cumin seed
• 2 teaspoons crushed red pepper flakes
• 1 teaspoon coriander
• 1 tablespoon cracked black pepper
• Salt, to taste
• 3 cups California raisins
• 1 cup red wine vinegar
• 3 cups red wine
• 1/4 cup brown sugar
• 2 white onions, cut in matchstick-size pieces (julienne)
Raisin Corn Bread
• 1-1/4 cups stone ground cornmeal
• 3/4 cup all purpose flour
• 1 tablespoon sugar
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 3/4 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground cardamom
• 1 cup California raisins
• 2 large eggs
• 2/3 cup milk
• 2/3 cup buttermilk
• 3 tablespoons warm, melted butter
PROCEDURE
Pulled Pork
Preheat oven to 350°F. Rub pork with spices, pepper and salt. In a roasting pan, brown meat on all sides over high heat.
Put raisins, vinegar, wine and brown sugar in a blender and blend until smooth. Use this mixture to deglaze pan used for browning meat. Add onions; cover and place in oven. Bake for 2 1/2 hours or until meat can be broken or shredded with a fork.
Moose Stew 2
- 2 1/2 lb moose meat, cut into 1-inch cubes
- 2 tb shortening
- 1/4 ts cracked black pepper
- 1/2 ts Paprika
- 1 bay leaf
- 1 ts salt
- 2 cn condensed beef broth (10-1/2 ounces each)
- 1 c dry red wine
- 1 lg onion; diced
- 3 carrots; sliced
- 6 whole white onions
- 12 sm new potatoes; peeled
- 2 tb butter
- 2 tb flour
Saute meat cubes in shortening until brown on all sides. Add pepper, paprika, bay leaf, salt, beef broth, red wine, onion, and carrots. Cover and simmer until meat is tender, about 2 hours. Add whole onions and potatoes; cover and simmer for an additional 15 minutes, or until the vegetables are barely tender. Mix butter and flour into a paste. Drop into simmering stew. Cook, stirring, until stew bubbles and thickens. Serve with rice or polenta
Obama Family Chili Recipe
1 large onion, chopped
1 green pepper, chopped
Several cloves of garlic, chopped
1 tablespoon olive oil
1 pound ground turkey or beef
¼ teaspoon ground cumin
¼ teaspoon ground oregano
¼ teaspoon ground turmeric
¼ teaspoon ground basil
1 tablespoon chili powder
3 tablespoons red wine vinegar
Several tomatoes, depending on size, chopped
1 can red kidney beans
Saute onions, green pepper and garlic in olive oil until soft.
Add ground meat and brown.
Combine spices together into a mixture, then add to ground meat.
Add red wine vinegar.
Add tomatoes and let simmer, until tomatoes cook down.
Add kidney beans and cook for a few more minutes.
Serve over white or brown rice. Garnish with grated cheddar cheese, onions and sour cream.
McCain's Ribs
Dry Rub:
1/3 part Garlic Powder
1/3 part Salt
1/3 part Pepper
3 lemons
Turn the grill down to low temperature.
Mix together garlic powder, salt and pepper. Then cover both sides of the ribs with that.
Grill ribs, bone side down, for 90 percent of the time. It will take about an hour to an hour and a half. Squeeze the lemon on it frequently, because that makes it taste a lot better.
Senator Biden's Favorite Homemade Pot Pie
Pie crust (Jill Biden prefers to make the Betty Crocker homemade recipe)
Whole chicken
Celery, chopped
Onion, chopped
Poultry spices
Salt
Pepper
Potatoes, peeled and chopped
Carrots
Green beans
Flour
Cornstarch
Bake homemade crust.
Boil chicken with celery, onion, poultry spices, salt and pepper. Then add potatoes, carrots and green beans, and let cook thoroughly.
After crust is done, take everything out of water and use water to make gravy. Thicken it with flour and cornstarch.
Pick chicken from bones, and put chicken, green beans, celery, onion and potatoes into the pie shell, add gravy, put the top crust on, crimp crust and bake pie shell at 375 degrees for 35 minutes.
NOTE: Jill Biden usually personalizes the pie crust with a name or "Happy Birthday."
Tuesday, November 11, 2008
Fall "Phyto" Foods
Fall "Phyto" Foods
As seen on Chgannel 7 11:00 AM News
This Thanksgiving doesn't have to be a food fiasco, filled with heavy or fat-filled options. Feature fall foods for your Thanksgiving meal that really pack a nutritional punch.
Phyto-Friendly Foods and Tips:
Fall is a great time to enjoy traditional foods that are so associated with colder weather, warmth and comfort and the upcoming holidays.
Luckily many of these foods are also nutrition powerhouses, packed with nutrients to keep you healthy and strengthen you immune system
Choose foods that are phyto-friendly. These are foods that contain important phytochemicals, antioxidants, and fiber, plus many other nutrients.
These same foods are budget-friendly, too. Each is in-season and can be easily obtained.
Pumpkins - contain phytochemicals, carotenoids, such as beta-carotene; excellent source of Vitamin A, good source of Vitamin C
Walnuts -Omega 3s (a beneficial fat), phytochemicals and Vitamin E
Apples - contain phytochemicals, including flavonols, excellent source of fiber
California Raisins - contain phytochemicals, potassium and antioxidants, along with fiber and inulin, which promote a healthy heart and digestive system
Cranberries - contain many phytochemicals and antioxidants that may help to prevent diseases including cancer and heart disease, along with slowing the aging process. Harvard study shows can help prevent urinary tract infections
Brussels sprouts - a cruciferous vegetable, along with broccoli and mustard greens that contains Sulphoraphane. Stimulates the body to produce its own protective enzymes, and neutralizes free radicals.
Take these phyto-friendly foods and create something unique and delicious this Thanksgiving by trying these recipes:
Pumpkin Tamales filled with shredded beef and raisins (pumpkin, raisins): Substitute shredded turkey for shredded beef, which gives you a delicious way to use your leftover turkey!
http://www.calraisins.org/recipes/recipe.cfm?id=755
California Waldorf Salad (apples, raisins, walnuts): plus low in calories and high in fiber
http://www.loveyourraisins.com/recipes/recipe.cfm?id=346
Cranberry Orange Sauce (Cranberries, oranges plus skin)
Golden Crusted Brussels sprouts (Brussels sprouts, olive oil)
Raisin Pumpkin Cake (raisins, walnuts, pumpkin): This is so easy because you start with a yellow cake mix; add raisins, nuts and spices. Get non-guilty pleasure from a delicious dessert.
http://www.calraisins.org/recipes/recipe.cfm?id=114
Recipes for the Pumpkin Tamales, California Waldorf Salad and Raisin Pumpkin Cake can be found on www.loveyourraisins.com
For Cranberry orange sauce and Golden Crusted Brussels Sprouts, click on "Recipes" at www.maryleechin.com
As seen on Chgannel 7 11:00 AM News
This Thanksgiving doesn't have to be a food fiasco, filled with heavy or fat-filled options. Feature fall foods for your Thanksgiving meal that really pack a nutritional punch.
Phyto-Friendly Foods and Tips:
Fall is a great time to enjoy traditional foods that are so associated with colder weather, warmth and comfort and the upcoming holidays.
Luckily many of these foods are also nutrition powerhouses, packed with nutrients to keep you healthy and strengthen you immune system
Choose foods that are phyto-friendly. These are foods that contain important phytochemicals, antioxidants, and fiber, plus many other nutrients.
These same foods are budget-friendly, too. Each is in-season and can be easily obtained.
Pumpkins - contain phytochemicals, carotenoids, such as beta-carotene; excellent source of Vitamin A, good source of Vitamin C
Walnuts -Omega 3s (a beneficial fat), phytochemicals and Vitamin E
Apples - contain phytochemicals, including flavonols, excellent source of fiber
California Raisins - contain phytochemicals, potassium and antioxidants, along with fiber and inulin, which promote a healthy heart and digestive system
Cranberries - contain many phytochemicals and antioxidants that may help to prevent diseases including cancer and heart disease, along with slowing the aging process. Harvard study shows can help prevent urinary tract infections
Brussels sprouts - a cruciferous vegetable, along with broccoli and mustard greens that contains Sulphoraphane. Stimulates the body to produce its own protective enzymes, and neutralizes free radicals.
Take these phyto-friendly foods and create something unique and delicious this Thanksgiving by trying these recipes:
Pumpkin Tamales filled with shredded beef and raisins (pumpkin, raisins): Substitute shredded turkey for shredded beef, which gives you a delicious way to use your leftover turkey!
http://www.calraisins.org/recipes/recipe.cfm?id=755
California Waldorf Salad (apples, raisins, walnuts): plus low in calories and high in fiber
http://www.loveyourraisins.com/recipes/recipe.cfm?id=346
Cranberry Orange Sauce (Cranberries, oranges plus skin)
Golden Crusted Brussels sprouts (Brussels sprouts, olive oil)
Raisin Pumpkin Cake (raisins, walnuts, pumpkin): This is so easy because you start with a yellow cake mix; add raisins, nuts and spices. Get non-guilty pleasure from a delicious dessert.
http://www.calraisins.org/recipes/recipe.cfm?id=114
Recipes for the Pumpkin Tamales, California Waldorf Salad and Raisin Pumpkin Cake can be found on www.loveyourraisins.com
For Cranberry orange sauce and Golden Crusted Brussels Sprouts, click on "Recipes" at www.maryleechin.com
Tuesday, October 21, 2008
On The Write Path as seen in the Denver Post October 20, 2008
On the Write Path
By Greg Henry
Special to The Denver Post
Article Last Updated: 10/18/2008 04:28:16 PM MDT
Dear Diary: Today I ran 20 miles but scarfed a bag of M&MsThe best way to lose weight might be to put down your fork and pick up a pen and a piece of paper.
A person who keeps a daily food journal can double his or her weight loss, according to a study by Kaiser Permanente's Center for Health Research published in the August issue of the American Journal of Preventive Medicine.
"It seems that the simple act of writing down what you eat encourages people to consume fewer calories," said Jack Hollis, lead author and a researcher at Kaiser Permanente's Center for Health Research in Portland, Ore.
Food diaries, from simple to complex, are available at bookstores, on the Internet or through your doctor or local nutrition experts to suit your individual needs.
Getting started
Mary Lee Chin, a registered dietitian and media consultant on food issues, says to decide what your objectives are first and then figure out how much time you have to keep a diary. "Think it through first," Chin says. "Find a program — (either) a notebook or a simple to complex program online. Lastly, don't expect miracles without effort on your part."
A diary can be as simple as including what, when and the amount you eat or as complex as logs that track your mood, nutritional information, exercise data and more. The important factor is being honest, sometimes brutally truthful.
"I know sometimes when we keep a food journal, we have a tendency to just want to record the days that we perceived as really good, the sort of 'perfect days,' " says Suzanne Farrell, registered dietitian and owner of Cherry Creek Nutrition. "You don't want to go beyond that and get those days when you're off your ideal way of eating."
The simple fact of seeing your daily food intake on paper or a computer screen is critical.
"It's the ultimate wake-up call," Farrell says. "Especially like when you use one for calories. Once you track that and pay attention and learn some of the calories in certain items, like a tuna salad sandwich. You may not realize that can be a high-calorie meal."
Customize your approach
Figure out what kind of food journaling fits your lifestyle.
"For a person who's on the go all the day and is moving around and isn't in front of a computer all the time, perhaps a small notebook in your pocket or pocketbook would be the way to go," Chin says. Office workers who spend all day at their desks might want to use an online program. Many programs calculate how many calories you're eating and give a quick nutritional analysis of the foods, as well.
Also important, Farrell notes, are the times you eat.
"In terms of assessing how you're eating, recording the time that you eat is an important factor because you can start to identify your meal patterns," she says. "For instance, if you have breakfast at 8 and then you're not eating again until 3. That's a very large gap. . . . So that could be contributing to why you overconsume when you get home at night."
More than weight loss
Experts claim a food dairy can be useful for anyone wishing to improve his or her health. Whether you're pre- diabetic, have high blood pressure or have high cholesterol, a food journal can help you track what you eat and help change your eating habits.
"It could help people who must go on clinically oriented diets, such as people with diabetes or heart disease," Chin says. "It can help us identify foods that we may be eating too much of, such as high-saturated-fat foods or high-sodium foods."
A food journal also can reveal the foods and nutrients missing from your diet.
"It's not so much what people are consuming always, but what is being left out of the diet," Farrell says. "You notice trends of very low fruit and vegetable intake or low fiber. So you pick that up from food journals. I want people to focus on what's missing from this diet."
By Greg Henry
Special to The Denver Post
Article Last Updated: 10/18/2008 04:28:16 PM MDT
Dear Diary: Today I ran 20 miles but scarfed a bag of M&MsThe best way to lose weight might be to put down your fork and pick up a pen and a piece of paper.
A person who keeps a daily food journal can double his or her weight loss, according to a study by Kaiser Permanente's Center for Health Research published in the August issue of the American Journal of Preventive Medicine.
"It seems that the simple act of writing down what you eat encourages people to consume fewer calories," said Jack Hollis, lead author and a researcher at Kaiser Permanente's Center for Health Research in Portland, Ore.
Food diaries, from simple to complex, are available at bookstores, on the Internet or through your doctor or local nutrition experts to suit your individual needs.
Getting started
Mary Lee Chin, a registered dietitian and media consultant on food issues, says to decide what your objectives are first and then figure out how much time you have to keep a diary. "Think it through first," Chin says. "Find a program — (either) a notebook or a simple to complex program online. Lastly, don't expect miracles without effort on your part."
A diary can be as simple as including what, when and the amount you eat or as complex as logs that track your mood, nutritional information, exercise data and more. The important factor is being honest, sometimes brutally truthful.
"I know sometimes when we keep a food journal, we have a tendency to just want to record the days that we perceived as really good, the sort of 'perfect days,' " says Suzanne Farrell, registered dietitian and owner of Cherry Creek Nutrition. "You don't want to go beyond that and get those days when you're off your ideal way of eating."
The simple fact of seeing your daily food intake on paper or a computer screen is critical.
"It's the ultimate wake-up call," Farrell says. "Especially like when you use one for calories. Once you track that and pay attention and learn some of the calories in certain items, like a tuna salad sandwich. You may not realize that can be a high-calorie meal."
Customize your approach
Figure out what kind of food journaling fits your lifestyle.
"For a person who's on the go all the day and is moving around and isn't in front of a computer all the time, perhaps a small notebook in your pocket or pocketbook would be the way to go," Chin says. Office workers who spend all day at their desks might want to use an online program. Many programs calculate how many calories you're eating and give a quick nutritional analysis of the foods, as well.
Also important, Farrell notes, are the times you eat.
"In terms of assessing how you're eating, recording the time that you eat is an important factor because you can start to identify your meal patterns," she says. "For instance, if you have breakfast at 8 and then you're not eating again until 3. That's a very large gap. . . . So that could be contributing to why you overconsume when you get home at night."
More than weight loss
Experts claim a food dairy can be useful for anyone wishing to improve his or her health. Whether you're pre- diabetic, have high blood pressure or have high cholesterol, a food journal can help you track what you eat and help change your eating habits.
"It could help people who must go on clinically oriented diets, such as people with diabetes or heart disease," Chin says. "It can help us identify foods that we may be eating too much of, such as high-saturated-fat foods or high-sodium foods."
A food journal also can reveal the foods and nutrients missing from your diet.
"It's not so much what people are consuming always, but what is being left out of the diet," Farrell says. "You notice trends of very low fruit and vegetable intake or low fiber. So you pick that up from food journals. I want people to focus on what's missing from this diet."
Tuesday, April 1, 2008
Kids in the Kitchen
As seen on WB-2
Recipes at the end of the backgrounder below
"10 Simple Strategies: Shopping with Kids" by Elizabeth Ward, MS, RD, posted after the recipes
http://www.elizabethwardrd.com/
For more information go to: www.maryleechin.com
Kids in the Kitchen: Make Healthy Eating Fun
The best way to get your kids to eat healthier is to make healthy eating fun and get them involved with all aspects of food: planning, in the grocery store, and in the kitchen.
Ø Important as kids need to achieve eating the recommended 2 cups of fruit/day plus 2 1/2 cups of vegetables. It is a very difficult recommendation for people to reach, especially kids.
Ø Just 1/4 cup of dried fruit, such as California Raisins, counts as a fruit serving. It's easy to reach the daily goal of 2 cups of fruit and 2 1/2 cups of vegetables when you focus on including a variety of them in every meal and snack.
Ø Here are some tips and recipes from registered dietitian Mary Lee Chin, for getting your kids to eat healthier—and they won’t even know it!
Does grocery shopping with young kids test the limits of your patience and sanity? Do rambunctious little ones and temper tantrums make shopping more drama than it's worth?
Ø Fear not. Given the right conditions, taking toddlers and preschoolers to the supermarket can be productive, educational, and dare we say it -- fun.
Ø You're serving as a role model when you grocery shop with kids, especially when you stop to chat with them about healthy foods.
OK, you're sold on the idea of grocery shopping with your young children. Here are 10 tips to make it easier. Go to www.maryleechin.com to get the ten tips, and here are a few to get you started. More at the end of the recipes below.
Ø Let your child help you make a grocery list
Ø Take your child shopping and let her pick out one new fruit or vegetable to try.
Ø Ask your child to choose four apples, or four green apples, or four round fruit.
At home, involve your child in the kitchen-let them help you cook.
Ø Keep plenty of healthy snacks on hand such as Snack-sized California Raisins
Ø Provide fun, colorful ingredients for your child to sprinkle on their foods-such as cherry tomatoes or raisins, or diced red or green peppers. Bumps on a Bagel recipe below.
Ø A simple game for kids to encourage trying a new fruit/veggie is to place food in a brown paper lunch bag. Kids put hand in the bag and try to guess what it is. Cook with the child using the new item at the next meal to introduce new food. Fruit Salsa Salad recipe below.
And here are some kid favorite recipe tips
Ø Add nutritious ingredients to foods you know they already love to eat. Freckled Salad recipe below.
Ø Find simple recipes that even 2 or 3 year old kids can help cook. Toasted Apple Raisin Munchables recipe below.
And finally-provide a sweet dessert with some nutritious bits!
Ø Favorite Oatmeal Raisin Cookies recipe below.
For more information and recipes go to http://www.calraisins.org/raisins_home/
RECIPES
Bumps-on-A-Bagel
4 servings
2 bagels, split
2 small ripe bananas
Cinnamon
1/2 cup California raisins
PROCEDURE
Toast bagels. In medium bowl, coarsely mash bananas. Spoon onto bagel halves; sprinkle with cinnamon. Top each with 2 tablespoons raisins; press gently.
Notes: Substitute 1 teaspoon grated orange peel for cinnamon; stir into mashed bananas.Substitute chocolate syrup for cinnamon; drizzle onto mashed bananas.
Nutrition Facts (per serving) Calories 210 (4% from fat); Total Fat 1g (sat <1g,> Cholesterol 0mg; Protein 5g; Carbohydrates 46g; Fiber 3g; Iron 2mg; Sodium 190mg; Calcium 36mg
Fruit Salsa Salad
Makes 4 cups
2 cups fresh pineapple chunks, cut up
1 kiwi fruit, peeled and coarsely chopped
1 large orange, peeled and coarsely chopped
3/4 cup California raisins
1/4 cup finely chopped red onion
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
1 tablespoon honey, if desired
PROCEDURE
In medium bowl, combine all ingredients; stir well. Cover and refrigerate at least 1 hour or until chilled. Serve the same day for best flavor with broiled or grilled chicken or pork.
Nutrition Facts (per serving) Calories 190 (3% from fat); Total Fat 1g (sat 0g, mono <1g,> Cholesterol 0mg; Protein 2g; Carbohydrates 47g; Fiber 5g; Iron 1mg; Sodium 5mg; Calcium 46mg
Toasted Apple Munchables
Serves 8
1-1/2 teaspoons sugar
1/8 teaspoon ground cinnamon
1 medium apple, cored and diced (about 1 cup)
1/2 cup California raisins
8 very fresh, whole-wheat bread slices
PROCEDURE
In a small bowl, stir sugar and cinnamon together. Add dried apple and raisins; stir together. Cover with wax paper and microwave on high for 1 minute. Stir and microwave for 1 to 1 1/2 minutes more or until the apples are soft. Meanwhile, trim crusts from bread slices and discard them. Flatten the slices to 1/8-inch thick with a rolling pin. Spoon about 2 tablespoons raisin mixture on one corner of each bread slice and spread slightly. Fold bread over filling to make a triangle. Seal edges by pressing with fork tines. Toast in toaster oven or under broiler until lightly brown on one side; turn and brown other side.
Nutrition Facts (per serving) Calories 100 (9% from fat); Total Fat 1g (sat 0g, mono <1g,> Cholesterol 0mg; Protein 3g; Carbohydrates 22g; Fiber 2g; Iron 1mg; Sodium 120mg; Calcium 25mg
Freckled Salad
Serves 4
1 package (3 ounces) lemon flavor gelatin
3/4 cup boiling water
1/2 cup cold water
Ice cubes
1 cup crushed pineapple, well drained
1/2 cup California raisins
PROCEDURE
Spray 4 tea or coffee cups lightly with nonstick cooking spray. In medium bowl, combine gelatin and boiling water; stir until gelatin is dissolved. Add ice cubes to cold water to equal 1 1/4 cups. Stir until gelatin is thick; remove remaining ice.
Add pineapple and raisins to gelatin; refrigerate 15 minutes or until starting to thicken. Stir to distribute fruit evenly. Carefully spoon into tea or coffee cups. Refrigerate 2 hours or until completely set. Run knife around edge of each salad; unmold onto individual serving plates.
Note: An easy recipe for kids. Parents may want to handle the boiling water.
Nutrition Facts (per serving) Calories 190 (1% from fat); Total Fat <1g> Cholesterol 0mg; Protein 3g; Carbohydrates 47g; Fiber 2g; Iron 1mg; Sodium 80mg; Calcium 17mg
Our Growers Favorite Oatmeal Raisin Cookies
Makes 36
The perfect oatmeal-raisin cookie from California raisin growers.
2 cups butter, softened
2 cups white sugar
1 cup light brown sugar
2 teaspoons vanilla
2 large eggs
3 cups all purpose flour
2 teaspoons baking soda
2 teaspoons cinnamon
3 cups rolled oats
2 cups California raisins
2 cups pecan halves
PROCEDURE
Preheat oven to 350°F. Grease cookie sheets or line with parchment paper; set aside.
In a large bowl, cream butter, sugars and vanilla together until light and fluffy and sugar is completely dissolved. Add eggs, one at a time, beating well with each addition. Combine flour, baking soda and cinnamon; mix well and gradually stir into creamed mixture. Fold in rolled oats, raisins and pecans. Drop by rounded tablespoonfuls onto prepared cookie sheets. Bake for 12 to 15 minutes in preheated oven at 350°F. Remove cookies to a wire rack and cool completely.
Nutrition Facts (per serving) Calories 290 (46% from fat)total Fat 15g (sat 7g, mono 6g, poly 2g);Cholesterol 40mg; Protein 3g; Carbohydrates 37g; Fiber 2g; Iron 1mg; Sodium 180mg; Calcium 17mg;
10 Simple Strategies: Grocery Shopping With Kids
From: By www.ElizabethWardRD.com
WebMD Feature April 1, 2008
1. Consider Timing. There may be no perfect time to shop with a rambunctious 3-year-old or a toddler who is teething, but some times are better than others. When possible, go grocery shopping with a well-rested child.
2. Allow Plenty of Time. Grocery shopping with small children is typically not a quick affair. Give yourself plenty of leeway to get the job done.
3. Focus on the Familiar. Grocery stores are noisy, bustling places that may overwhelm a young child. Bring along a favorite toy, blanket, or book from home to make them feel more secure.
4. Have Realistic Expectations. Small children tire easily. An hour-long foray into the grocery store may be enough. Don't push it by trying to do all of your errands at once.
5. Set Limits. Begging for treats at the store can really get on your nerves. Make it clear when grocery shopping with your kids what will happen once you're in the store. No matter what, stick to your guns to minimize whining next time.
6. Involve Your Kids. Kids love to feel a part of whatever is happening. The more you give kids to do and think about, the easier and more fun grocery shopping is for everyone.
7. Try Not to Think Too Much. Figure out what you need to purchase at home, then make a list. Your powers of concentration may be limited by your child's needs once you're grocery shopping.
8. Reward Good Behavior. You expect your toddler or preschooler to behave in public, but doing so in a grocery store may prove particularly taxing because it's such a stimulating environment. Let kids know how good they were in the store by taking them to the park later, or reading them a story when you get home.
9. Be Prepared to Leave. Young children are fickle. You may be gung-ho to get two weeks worth of grocery shopping done, but 10 minutes into the trip, it's clear your little one wants out.
10. Stay Safe. An American Academy of Pediatrics study revealed that more than 20,000 children under the age of 5 were treated in emergency rooms in 2005 for injuries related to shopping carts. Falls from carts topped the list of trauma. Cart tip-overs, becoming trapped by a cart, and being run over by a cart were injurious to young kids, too. Never let kids stand up in the cart and don't let them ride on the front, back, or side. Children should not push carts by themselves. When seated, use a seat strap to keep kids secure. Little ones who are on foot should hang on gently to the cart while you slowly push it.
The first time or two you go grocery shopping with your kids you may leave frazzled, with fewer groceries than you went in for. Yet remember, this is a skill you're both developing. Like teaching your tot to get back on his or her bike, don't be afraid to try, try again!
Recipes at the end of the backgrounder below
"10 Simple Strategies: Shopping with Kids" by Elizabeth Ward, MS, RD, posted after the recipes
http://www.elizabethwardrd.com/
For more information go to: www.maryleechin.com
Kids in the Kitchen: Make Healthy Eating Fun
The best way to get your kids to eat healthier is to make healthy eating fun and get them involved with all aspects of food: planning, in the grocery store, and in the kitchen.
Ø Important as kids need to achieve eating the recommended 2 cups of fruit/day plus 2 1/2 cups of vegetables. It is a very difficult recommendation for people to reach, especially kids.
Ø Just 1/4 cup of dried fruit, such as California Raisins, counts as a fruit serving. It's easy to reach the daily goal of 2 cups of fruit and 2 1/2 cups of vegetables when you focus on including a variety of them in every meal and snack.
Ø Here are some tips and recipes from registered dietitian Mary Lee Chin, for getting your kids to eat healthier—and they won’t even know it!
Does grocery shopping with young kids test the limits of your patience and sanity? Do rambunctious little ones and temper tantrums make shopping more drama than it's worth?
Ø Fear not. Given the right conditions, taking toddlers and preschoolers to the supermarket can be productive, educational, and dare we say it -- fun.
Ø You're serving as a role model when you grocery shop with kids, especially when you stop to chat with them about healthy foods.
OK, you're sold on the idea of grocery shopping with your young children. Here are 10 tips to make it easier. Go to www.maryleechin.com to get the ten tips, and here are a few to get you started. More at the end of the recipes below.
Ø Let your child help you make a grocery list
Ø Take your child shopping and let her pick out one new fruit or vegetable to try.
Ø Ask your child to choose four apples, or four green apples, or four round fruit.
At home, involve your child in the kitchen-let them help you cook.
Ø Keep plenty of healthy snacks on hand such as Snack-sized California Raisins
Ø Provide fun, colorful ingredients for your child to sprinkle on their foods-such as cherry tomatoes or raisins, or diced red or green peppers. Bumps on a Bagel recipe below.
Ø A simple game for kids to encourage trying a new fruit/veggie is to place food in a brown paper lunch bag. Kids put hand in the bag and try to guess what it is. Cook with the child using the new item at the next meal to introduce new food. Fruit Salsa Salad recipe below.
And here are some kid favorite recipe tips
Ø Add nutritious ingredients to foods you know they already love to eat. Freckled Salad recipe below.
Ø Find simple recipes that even 2 or 3 year old kids can help cook. Toasted Apple Raisin Munchables recipe below.
And finally-provide a sweet dessert with some nutritious bits!
Ø Favorite Oatmeal Raisin Cookies recipe below.
For more information and recipes go to http://www.calraisins.org/raisins_home/
RECIPES
Bumps-on-A-Bagel
4 servings
2 bagels, split
2 small ripe bananas
Cinnamon
1/2 cup California raisins
PROCEDURE
Toast bagels. In medium bowl, coarsely mash bananas. Spoon onto bagel halves; sprinkle with cinnamon. Top each with 2 tablespoons raisins; press gently.
Notes: Substitute 1 teaspoon grated orange peel for cinnamon; stir into mashed bananas.Substitute chocolate syrup for cinnamon; drizzle onto mashed bananas.
Nutrition Facts (per serving) Calories 210 (4% from fat); Total Fat 1g (sat <1g,> Cholesterol 0mg; Protein 5g; Carbohydrates 46g; Fiber 3g; Iron 2mg; Sodium 190mg; Calcium 36mg
Fruit Salsa Salad
Makes 4 cups
2 cups fresh pineapple chunks, cut up
1 kiwi fruit, peeled and coarsely chopped
1 large orange, peeled and coarsely chopped
3/4 cup California raisins
1/4 cup finely chopped red onion
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
1 tablespoon honey, if desired
PROCEDURE
In medium bowl, combine all ingredients; stir well. Cover and refrigerate at least 1 hour or until chilled. Serve the same day for best flavor with broiled or grilled chicken or pork.
Nutrition Facts (per serving) Calories 190 (3% from fat); Total Fat 1g (sat 0g, mono <1g,> Cholesterol 0mg; Protein 2g; Carbohydrates 47g; Fiber 5g; Iron 1mg; Sodium 5mg; Calcium 46mg
Toasted Apple Munchables
Serves 8
1-1/2 teaspoons sugar
1/8 teaspoon ground cinnamon
1 medium apple, cored and diced (about 1 cup)
1/2 cup California raisins
8 very fresh, whole-wheat bread slices
PROCEDURE
In a small bowl, stir sugar and cinnamon together. Add dried apple and raisins; stir together. Cover with wax paper and microwave on high for 1 minute. Stir and microwave for 1 to 1 1/2 minutes more or until the apples are soft. Meanwhile, trim crusts from bread slices and discard them. Flatten the slices to 1/8-inch thick with a rolling pin. Spoon about 2 tablespoons raisin mixture on one corner of each bread slice and spread slightly. Fold bread over filling to make a triangle. Seal edges by pressing with fork tines. Toast in toaster oven or under broiler until lightly brown on one side; turn and brown other side.
Nutrition Facts (per serving) Calories 100 (9% from fat); Total Fat 1g (sat 0g, mono <1g,> Cholesterol 0mg; Protein 3g; Carbohydrates 22g; Fiber 2g; Iron 1mg; Sodium 120mg; Calcium 25mg
Freckled Salad
Serves 4
1 package (3 ounces) lemon flavor gelatin
3/4 cup boiling water
1/2 cup cold water
Ice cubes
1 cup crushed pineapple, well drained
1/2 cup California raisins
PROCEDURE
Spray 4 tea or coffee cups lightly with nonstick cooking spray. In medium bowl, combine gelatin and boiling water; stir until gelatin is dissolved. Add ice cubes to cold water to equal 1 1/4 cups. Stir until gelatin is thick; remove remaining ice.
Add pineapple and raisins to gelatin; refrigerate 15 minutes or until starting to thicken. Stir to distribute fruit evenly. Carefully spoon into tea or coffee cups. Refrigerate 2 hours or until completely set. Run knife around edge of each salad; unmold onto individual serving plates.
Note: An easy recipe for kids. Parents may want to handle the boiling water.
Nutrition Facts (per serving) Calories 190 (1% from fat); Total Fat <1g> Cholesterol 0mg; Protein 3g; Carbohydrates 47g; Fiber 2g; Iron 1mg; Sodium 80mg; Calcium 17mg
Our Growers Favorite Oatmeal Raisin Cookies
Makes 36
The perfect oatmeal-raisin cookie from California raisin growers.
2 cups butter, softened
2 cups white sugar
1 cup light brown sugar
2 teaspoons vanilla
2 large eggs
3 cups all purpose flour
2 teaspoons baking soda
2 teaspoons cinnamon
3 cups rolled oats
2 cups California raisins
2 cups pecan halves
PROCEDURE
Preheat oven to 350°F. Grease cookie sheets or line with parchment paper; set aside.
In a large bowl, cream butter, sugars and vanilla together until light and fluffy and sugar is completely dissolved. Add eggs, one at a time, beating well with each addition. Combine flour, baking soda and cinnamon; mix well and gradually stir into creamed mixture. Fold in rolled oats, raisins and pecans. Drop by rounded tablespoonfuls onto prepared cookie sheets. Bake for 12 to 15 minutes in preheated oven at 350°F. Remove cookies to a wire rack and cool completely.
Nutrition Facts (per serving) Calories 290 (46% from fat)total Fat 15g (sat 7g, mono 6g, poly 2g);Cholesterol 40mg; Protein 3g; Carbohydrates 37g; Fiber 2g; Iron 1mg; Sodium 180mg; Calcium 17mg;
10 Simple Strategies: Grocery Shopping With Kids
From: By www.ElizabethWardRD.com
WebMD Feature April 1, 2008
1. Consider Timing. There may be no perfect time to shop with a rambunctious 3-year-old or a toddler who is teething, but some times are better than others. When possible, go grocery shopping with a well-rested child.
2. Allow Plenty of Time. Grocery shopping with small children is typically not a quick affair. Give yourself plenty of leeway to get the job done.
3. Focus on the Familiar. Grocery stores are noisy, bustling places that may overwhelm a young child. Bring along a favorite toy, blanket, or book from home to make them feel more secure.
4. Have Realistic Expectations. Small children tire easily. An hour-long foray into the grocery store may be enough. Don't push it by trying to do all of your errands at once.
5. Set Limits. Begging for treats at the store can really get on your nerves. Make it clear when grocery shopping with your kids what will happen once you're in the store. No matter what, stick to your guns to minimize whining next time.
6. Involve Your Kids. Kids love to feel a part of whatever is happening. The more you give kids to do and think about, the easier and more fun grocery shopping is for everyone.
7. Try Not to Think Too Much. Figure out what you need to purchase at home, then make a list. Your powers of concentration may be limited by your child's needs once you're grocery shopping.
8. Reward Good Behavior. You expect your toddler or preschooler to behave in public, but doing so in a grocery store may prove particularly taxing because it's such a stimulating environment. Let kids know how good they were in the store by taking them to the park later, or reading them a story when you get home.
9. Be Prepared to Leave. Young children are fickle. You may be gung-ho to get two weeks worth of grocery shopping done, but 10 minutes into the trip, it's clear your little one wants out.
10. Stay Safe. An American Academy of Pediatrics study revealed that more than 20,000 children under the age of 5 were treated in emergency rooms in 2005 for injuries related to shopping carts. Falls from carts topped the list of trauma. Cart tip-overs, becoming trapped by a cart, and being run over by a cart were injurious to young kids, too. Never let kids stand up in the cart and don't let them ride on the front, back, or side. Children should not push carts by themselves. When seated, use a seat strap to keep kids secure. Little ones who are on foot should hang on gently to the cart while you slowly push it.
The first time or two you go grocery shopping with your kids you may leave frazzled, with fewer groceries than you went in for. Yet remember, this is a skill you're both developing. Like teaching your tot to get back on his or her bike, don't be afraid to try, try again!
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