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Liz's Healthy Table

Author: Parents On Demand Network | Liz Weiss, MS, RDN

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If you’re looking for a healthy new way to feed your family without the hassle or hype, you’ve come to the right place. Your host, registered dietitian, Liz Weiss, serves up wholesome and flavorful recipes with a tasty side of science, good nutrition, and fun. Liz is a mom of two grown boys, a cookbook author, a family nutrition expert, and a healthy food blogger, and on each episode, she teams up with a fellow dietitian, chef, or cookbook author to bring fresh ideas and practical mealtime advice from her table to yours.
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With Valentine’s Day around the corner, today’s show is all about nurturing healthy relationships. Lisa Davis joins the show to talk about aphrodisiacs, sexy superfoods, and recipes designed to keep you and the loves in your life feeling healthy, vibrant, and strong. From beets and berries to good fats and good bacteria, Lisa serves up superfoods for a super you and gives us tips for keeping your skin looking its best. She has recipes to share, including her Gluten-free Ooey Gooey Brownies made with cashew butter and dark chocolate and her Cauliflower Rice, which is brimming with colorful vegetables.   Lisa is a health expert with a master’s degree in public health, and she’s the host of two podcasts, including Talk Healthy Today and Naturally Savvy Radio. Sit back and enjoy today’s show that’s chock full of information and healthy ways to nourish yourself and your relationships.   Show Highlights:   Lisa is a California girl who has spent the last 20 years living near Boston; she loves family, outdoors, cooking, and podcasts, and she’s the busy mom of a teenage daughter How Lisa learned to leave her dirty eating habits behind and embrace healthy foods Some of Lisa’s most memorable guest interviews for her podcast Why Valentine’s Day should be about nourishing healthy relationships Lisa’s book, Clean Eating, Dirty Sex, which is really about improving overall health, intimacy, and communication The standard American diet (SAD) is full of heavily processed foods, fried foods, hydrogenated oils, high fructose sweeteners, and lots of added sugar and salt Why your diet should include healthy fats like avocados and olive oils, along with brightly-colored vegetables Women of “a certain age” need healthy fats to help with hormone regulation How nitrous oxide helps with blood flow and sexual function; it can be found in beets, watermelon, nuts, and berries Why water is the forgotten superfood that you should turn to every morning How beneficial bacteria are good for gut health and come from fermented foods like sauerkraut, kimchi, and kombucha The need for prebiotics like garlic, asparagus, dark chocolate, jicama, and onions Aphrodisiac foods: Asparagus has vitamin E and vitamins B6 and B9, which stimulate sex hormones and can boost arousal (try it roasted with salt and pepper and olive oil!) Berries have antioxidant and anti-inflammatory properties, and they help improve blood flow Dark chocolate has “feel good” hormones and healthy fats (look for 70% cocoa or higher) Pumpkin seeds have healthy fats, zinc, and magnesium (they help improve testosterone levels, which are essential for men AND women)) How to practice mindful eating for maximum enjoyment Lisa’s Ooey Gooey Brownies: made with cashew butter, almond butter, or peanut butter, honey, cocoa powder, egg, milk, vanilla extract, cinnamon, salt, baking powder, and dark chocolate How to improve skin health with hydration and a skincare routine Lisa’s Cauliflower Fried Rice: a head of cauliflower (grated or processed), avocado oil, chopped onion, carrot, zucchini, and garlic (it’s a great way to use leftover veggies!) Other favorite recipes from Lisa’s book: Spiced Chicken Thighs, Sticky and Spicy Japanese Eggplant, and Spaghetti Squash with Tomatoes and Pesto A random question for Lisa about her ideal romantic Valentine’s Day meal   Resources:   Find Lisa:  http://www.lisadavismph.com  @lisadavismph on Twitter and Instagram https://www.facebook.com/healthradiogalLisa    Link to Honeynut Squash recipe:  https://www.lizshealthytable.com/2019/11/09/honeynut-squash-stuffed-with-mushrooms-chickpeas-pistachios-cranberries/   www.parentsondemand.com www.superhealthykids.com  
We are celebrating the frigid month of January with a show about freezer cooking. Today’s show just might inspire you to get going with that new Instant Pot you received for Christmas. We are covering the process of preparing those time-saving freezer meals and using the latest kitchen appliances to put nutritious meals on the table for your busy family. Rachel Tiemeyer is the author of the new cookbook, From Freezer to Cooker: Delicious Whole Food Meals for the Slow Cooker, Pressure Cooker, and Instant Pot. The recipes are easy, delicious, family-pleasing, and nourishing. We’ll dig into Rachel’s new recipe for the humble home cook’s Beef Bourguignon, which can be made in a slow cooker or instant pot. We’ll talk about another recipe that I contributed to Rachel’s cookbook for Barley and Chickpea Soup, which is a vegetarian soup made in the slow cooker or Instant Pot. It’s chock-full of good nutrition and fiber. Rachel is co-founder with Polly Conner of Thriving Home, a down-to-earth lifestyle blog that they began in 2012 as a way to encourage and equip moms at home. Check out their blog for lots of great recipes. Their website is one of the top sites for freezer cooking in the online space. You might remember Rachel from Episode 11 when she visited with us to talk about one of her favorite topics, freezer meals. Let’s jump into more deliciousness with Rachel!   Show Highlights:   Getting to know Rachel, a busy mom of three who lives in Columbia, MO, and is known as a “Freezer Cooking Evangelist” Why freezing prepared meals does not deplete nutrients Rachel’s first book, From Freezer to Table, published in 2017; it covers how to prep, package, store, and thaw freezer meals How her new book came from the needs of busy families to get healthy meals on the table by using a slow cooker and Instant Pot How every recipe in Rachel’s new book can be prepared in either the slow cooker or Instant Pot---and can be used as a freezer meal! Why you don’t want to fully cook a freezer meal before freezing Rachel’s Beef Bourguignon: A flavorful concoction of stew meat or chuck roast, bacon, aromatics, flour, red wine, chicken broth, tomato paste, soy sauce, thyme, bay leaf, carrots, mushrooms, and potatoes Rachel’s specifics in using a pressure cooker or Instant Pot for freezer meals Safe ways to thaw freezer meals: in the refrigerator, in a cold water bath, or in the microwave Why the Instant Pot keeps food juicier than a slow cooker Why chicken is usually overcooked in the slow cooker Rachel’s rules for knowing your slow cooker Some favorites from the cookbook at the Tiemeyer house: Jack’s Chicken and Dumpling Stew and French Dip Grilled Cheese Sandwiches Breakfasts and desserts, like steel cut oats, egg casseroles, and french toast casseroles How to use “Pot in pot” cooking Liz’s Barley and Chickpea Soup A favorite vegetarian recipe in the book: Pumpkin Chili A random question from the Mason jar about Rachel’s favorite food   Resources:   Giveaway: One lucky U.S. listener or reader can enter for a chance to win a copy of From Freezer to Cooker: Delicious Whole-Foods Meals for the Slow Cooker, Pressure cooker, and Instant Pot by Polly Conner & Rachel Tiemeyer. Post a comment in the comments section at the end of this post and tell me about your favorite slow cooker or Instant Pot recipe. Or if you're a freezer diva, tell me what you like to cook from your freezer! Giveaway ends on January 29th.   Special FREEBIE page for LHT listeners: ThrivingHome.org/lizshealthytable  Top 10 EASY Freezer Meals – This collection of favorites will get you started right away on stocking your freezer. Instant Pot Cooking Times Chart – We spent years testing these cooking times (for fresh and frozen meals)! Weekly Menu Planner – A simple printable to help you plan each week. Freezer Smoothie Pack Bundle – Stock your freezer with delicious and healthy smoothies.     Check out my "Reduce Your Kitchen Carbon Footprint" blog series. In January, we're tackling COMPOSTING:  https://www.lizshealthytable.com/2020/01/06/reduce-your-kitchen-carbon-footprint-compost-food-scraps-and-kitchen-waste/   Episode 11 featured Rachel's first cookbook, From Freezer to Table: https://www.lizshealthytable.com/2017/09/19/freezer-cooking-with-rachel-tiemeyer/   Website: ThrivingHome.org    Facebook: https://www.facebook.com/thrivinghomeblog/   Instagram: https://www.instagram.com/thrivinghome/
Happy New Year! It’s 2020, which I find hard to believe. It freaks me out in a way that time flies by so fast. As this year holds a big milestone birthday for me, and I mean a really BIG one, my defining word for 2020 in my personal and professional life is----celebrate. I want to celebrate so many things this year, so that’s what we are talking about in today’s show. Let’s talk about resolutions, goals, and intentions for 2020, along with a brand-new delicious recipe.   Show Highlights:   Five themes to celebrate this year: My birthday in August-- I have cool trips planned in my quest to travel more, like Prague, Budapest, Croatia, Greece, and a cruise with my husband. A healthy planet--We need to reduce food waste and make changes to the way we shop, cook, and repurpose. My action for January is composting. (Look for a new action each month!) Simple, fast, healthy dinners--This is the #1 request I receive, and I have some great shows planned. Today’s recipe is for Easy Red Lentil and Vegetable Soup, which uses split red lentils, extra virgin olive oil, diced onion, mushrooms, minced garlic, celery seed, vegetable broth, shredded carrots, bite-sized cauliflower florets, and fresh thyme. The benefits of eating for health--Everyone is on a different diet for some reason or another. We’ll talk about these diets along with prebiotics, which feed your good gut bacteria. The power of advocacy--We want kids and families to eat healthy foods and be part of a food system that nourishes and feeds us. We’ll cover tips to becoming an advocate, along with how to read the new food labels this year.   Resources:   Black Earth Compost: https://blackearthcompost.com/ Biggest Little Farm: https://www.biggestlittlefarmmovie.com/ From Freezer to Cooker: https://thrivinghomeblog.com/from-freezer-to-cooker The Best Rotisserie Chicken Cookbook: https://www.amazon.com/Best-Rotisserie-Chicken-Cookbook-Store-Bought/dp/0778806588 Regenerative Agriculture: http://www.regenerativeagriculturedefinition.com/ Kid Food by Bettina Elias Siegel: https://www.amazon.com/Kid-Food-Challenge-Children-Processed/dp/0190862122\
You’ve probably heard the buzz about the typical American diet that’s filled with excess sugar. There are many health problems associated with high sugar intake, and sadly, these problems are showing up at younger and younger ages in America’s youth. Today’s show was all about tips and tricks for cutting added sugar from your family’s diet without sacrificing the fun and flavor of your favorite recipes.  My guest today is Jennifer Tyler Lee, author and healthy eating advocate. Her new cookbook, Half the Sugar, All the Love: A Family Cookbook, is being released later this month. You might remember her previous cookbook, The 52 New Foods Challenge, or her really cool kids’ nutrition game, Crunch A Color. Half the Sugar, All the Love is filled with 100 sweet and savory recipes that have been remastered to be lower in sugar than their original counterparts. If you crave a chocolate brownie, Jennifer has you covered with her Double-Chocolate Brownies, and just wait until you hear how she uses sweet potatoes as a secret ingredient. If you wonder how much added sugar is in that stir-fry chicken dish you ordered out last week, Jennifer is here for you with her Better For You Citrus Chicken Stir Fry with Green Beans. This is an action-packed show that will fill you in about how much added sugar we, as a nation, are currently consuming. We’ll talk about the health consequences of all that sugar and the upper limit of the recommendations from the American Heart Association. We’re talking about tips for reading food labels and spotting added sugar, and US listeners can enter to win a copy of Jennifer’s new cookbook!   Show Highlights: The basics of Jennifer’s busy life as a Canadian mom of two living in CA The positive changes we see in the health of families due to the resurgence of cooking How Jennifer’s love of cooking comes from the influence of her grandma, who taught her that home-cooked family meals should be the norm How Jennifer’s new cookbook helps you cut the sugar in all types of recipes and enjoy the foods you love in healthier ways The current trend: 1 in 5 kids is prediabetic The secret to “half the sugar” is to sweeten with fiber-rich fruits and vegetables instead of added sugar Why “sneaky sugar” is an insidious problem in savory foods many so-called “healthy” foods, like yogurt and granola The sad truth: most people consume more than 3x the daily allowance of added sugar, according to the American Heart Association, which says kids and women should have no more than 6 tsp/day and men should have no more than 9 tsp/day The new research that shows how artificial sweeteners and even natural sweeteners may lead to increased sugar cravings due to how the brain interprets them Jennifer’s work with Dr. Patel for the book, showing the dangers of too much added sugar, which include obesity, chronic disease, Type-2 diabetes, high blood pressure, high cholesterol, fatty liver disease, and cavities Why Jennifer likes to sweeten recipes with fiber-rich fruits and vegetables like sweet potatoes, pumpkin, dates, pineapple, and mango Some of Jennifer’s favorites from the new cookbook: Pumpkin Spice Waffles, and Pineapple Teriyaki Short Ribs  How Jennifer’s Double Chocolate Brownies cut the sugar in a typical brownie from 4-½ tsp. to 1-½ tsp.  How to determine the amounts of added sugar by reading food labels and converting grams to teaspoons Why beverages are the worst way to consume added sugar and calories How nuts, seeds, and dried fruits can be used in sugar replacement The big problems in removing sugar from a recipe are changes in texture and flavor Jennifer’s recipe for granola that’s made with lots of nutritious ingredients like oats, nuts, and dried fruits; it’s a flexible recipe with maple syrup being the only added sweetener Jennifer’s Citrus Chicken Stir Fry with Green Beans made with tangerine juice, ginger, garlic, toasted sesame oil, almonds (with zero added sugar) A bonus! If you pre-order Jennifer’s book and enter your confirmation number on her website, you’ll receive Jennifer’s holiday cookie recipes An example of a recipe with dates: Chewy Chocolate Chip Cookies A random question from the Mason jar about Jennifer’s first food memory   Resources: Jennifer's website: 52newfoods.com (where she  shares new recipes each week)   Instagram: https://www.instagram.com/jennifertylerlee/ Facebook: https://www.facebook.com/jennifertylerlee Twitter: https://twitter.com/jtylerlee Giveaway: We're giving away a copy of Half the Sugar: All the Love by Jennifer Tyler Lee to one lucky US winner. Tell me why you'd love to win the book and/or your favorite sweet or savory recipe that's lower in sugar than its original version. Giveaway ends January 1, 2020. If you pre-order Jennifer's book (before the release date of 12/24/2019), you'll be able to claim 3 HOLIDAY BONUS RECIPES from Jennifer. Click here to learn about the bonus, 
If you board it, they will come. And if you put snacks, appetizers, and nibbles on a board, everyone at your table will eat and enjoy every bite! Whether you call them cheese boards, snack boards, appetizer boards, or charcuterie boards, Maegan Brown, author of Beautiful Boards, has the complete scoop on creating irresistible boards for every eating occasion. Maegan Brown is The Baker Mama and author of the stunning new cookbook, Beautiful Boards. She has tips for everything from creating a sensational Cobb Salad Board piled high with all the fixings to a make-your-own Pancake Board, complete with colorful berries, maple syrup, and bacon on the side! Tune in for my delightful conversation with Maegan. If you’re looking for a new way to serve food that’s fun, interesting, and easy, then this is the show for you! Show Highlights: The story of Maegan, The Baker Mama, who is the mom of four kids under age 8 and is married to her fellow foodie husband, with whom she makes her home in Dallas, TX How Maegan’s blog began in 2012 with a focus on baking but branched out into family-friendly original recipes and entertaining How Maegan’s background is in family-friendly meals that have people gathering around the table to enjoy great food Maegan’s food philosophy revolves around helping kids to have an appreciation for food and the work that goes into growing and preparing it How boards give everyone the freedom to pick and choose the foods they want Why the 1970’s Lazy Susan was the precursor to today’s board meals A look inside Maegan’s book, filled with 50 creative snack, appetizer, holiday, breakfast, dinner, and brunch ideas Why Maegan’s boards are produce-centric, loaded with fruits and vegetables How to start with a small collection of boards and grow your collection as you go Where to get boards: www.boardsbythebakermama.com, World Market, Crate & Barrel, Target, and Trader Joe’s Maegan’s dad’s boards, which are handcrafted from start to finish How to clean a board properly with dish soap and warm water The secret to great boards is that there are no rules; be creative and learn as you go Why boards are approachable and interesting to everyone Maegan’s Cobb Salad board components: hard-boiled eggs, lettuce, pecans, roasted chicken, tomatoes, red onion, croutons, cheese, bacon bits, avocado, and dressing Maegan’s Candy Cane Caprese Board components: mozzarella, tomatoes, basil, olive oil, and balsamic vinaigrette Some of Maegan’s other boards include a Game Day Board, Rainbow Board, New Year’s Eve Board, Princess Board, Vegan Board, and Gluten-Free Board How you can ask the bakery experts in your supermarket to help with your board A behind-the-scenes look at the photography procedure to make the boards look fresh and delicious What’s next for Maegan? “We are enjoying the ride, and we’re working to grow the board business and take it to the next level.” A random question from the Mason jar about the one food that The Baker Mama just doesn’t like Resources: WANT TO BUY A BOOK AND A HAND-CRAFTED BOARD? CHECK OUT MAEGAN'S NEW BUSINESS, Boards by the Baker Mama: https://boardsbythebakermama.com/ Website: http://thebakermama.com Instagram: https://www.instagram.com/thebakermama/ Facebook: https://www.facebook.com/thebakermamablog Giveaway: We are giving away a copy of Beautiful Boards: 50 Amazing Snack Boards for Any Occasion by Maegan Brown, The Baker Mama, to one lucky U.S. winner. To enter to win, tell me about your favorite way to create snack and/or meal boards ... or tell me why you'd love to win a copy of Beautiful Boards. GIVEAWAY ends December 18th, 2019 (just in time for the holidays)!
Finding recipes that are easy to make, delicious, nourishing and a joy for your family and friends to eat is like hitting the jackpot … and that’s what you’ll get on the show today. Joining me is Maria Lichty from the Two Peas & Their Pod Cookbook and blog.   Maria Lichty is the voice and home cook behind the food blog and cookbook, Two Peas and Their Pod. Rounding out Maria’s pod are her husband and sous chef, Josh, and her two adorable boys, Caleb and Maxwell. Maria shares her journey from wedding day to top food blogger, her adventures in the kitchen as she feeds a household full of all those guys, and some of our favorite recipes from her blog and cookbook. We’ll end with some great cookie ideas to prepare you for holiday baking. We’ll learn about her recipe for Asian-Glazed Sheet Pan Salmon and Broccoli,  Artichoke and Spinach Dip, and many more!   Show HIghlights:   Getting to know Maria, her family, her blog, and her cookbook How Maria got into food blogging ten years ago, mainly to get through their wedding Maria’s background in learning how to cook at home with her dad How their blogging community has grown and changed over the years What family dinners are like in Maria’s home as she deals with picky eaters at times The most popular recipe on the blog: Dad’s Cinnamon Rolls How Maria defines her food focus and style How exposing kids to different foods helps eliminate picky eaters The process from developing recipe ideas to putting them on the blog or in the cookbook How Maria shares tips and tricks for getting confident and comfortable in the kitchen Maria’s top pantry staples: canned beans, pasta, whole grains, oatmeal, oils and vinegar, nuts and nut butters, canned tomatoes, and broth Maria’s “Feeling Toasty” breakfast ideas: avocado toast; toast with peanut butter, honey, and banana; toast with almond butter and fresh peach slices; and hummus on toast with tomatoes, cucumbers, peppers, and feta cheese Maria’s recipe for Asian-Glazed Sheet Pan Salmon and Broccoli: made with olive oil, soy sauce, hoisin sauce, fresh mint and cilantro, orange zest and juice, ginger, sesame oil, and red pepper flakes Maria’s Everyday Butter Lettuce Salad with a vinaigrette of olive oil, lemon juice, balsamic or champagne vinegar, honey, garlic, and salt and pepper Maria’s Four Cheese Spinach and Artichoke Dip: made with cream cheese, Greek yogurt, frozen spinach, canned artichoke hearts, shredded fontina, mozzarella, parmesan, fresh basil, red pepper flakes, and salt and pepper Some of Maria’s kids’ favorites: Slow Cooker Spaghetti and Meatballs, Black Bean Quinoa Enchilada Bake, Pesto Havarti Mac and Cheese, Enchilada-Stuffed Sweet Potatoes, and Tomato Basil Soup with Cheesy Garlic Dunkers How Maria and Josh meal-plan with their boys on Sundays to help them take ownership of the process One of Maria’s favorite go-to cookbooks: Baking: From My Home to Yours Favorite desserts in the book: Why Maria loves the cookie chapter and the dessert chapter, and her husband loves the Key Lime Bars The next big adventure for Maria? A random question from the Mason jar about Maria’s favorite food city or town Resources:   Baking: From My Home to Yours by Dorie Greenspan   www.superhealthykids.com www.parentsondemand.com     Twitter: https://twitter.com/twopeasandpod IG: https://www.instagram.com/twopeasandpod/ Facebook: https://www.facebook.com/twopeasandtheirpod   Two Peas and Their Pod website: https://www.twopeasandtheirpod.com/   Liz's better-for-you 7 Layer Bars: https://www.lizshealthytable.com/2015/02/26/lightened-up-seven-layer-bars/   GIVEAWAY: We are giving away a copy of the Two Peas & Their Pod Cookbook to one lucky U.S. winner. To enter for a chance to win, tell me about your go-to, always-a-win recipe that you make when you're feeding your family ... or your friends. So family vs. cooking for a crowd. What's your favorite? I'll pick the winner on December 4th at noon ET.
Today’s episode is all about comfort food recipes that are hearty, easy to make, and celebrate what’s in season. My guest is cookbook author and blogger, Tieghan Gerard from Half Baked Harvest. Tieghan’s new cookbook, Half Baked Harvest Super Simple is hot off the press, and she joins me to talk all about it! Half Baked Harvest Super Simple features recipes like Cream of Mushroom Soup with Garlic Bread Crumbs, Sesame Orange Chicken, and Harvest Butternut Squash and Apple Pizza, which are all perfect for cozy family dinners or festive gatherings. Tieghan took time off from her book launch to talk about the new cookbook, her journey into the wild world of food blogging, her Colorado barn where she cooks and photographs her recipes, and why her recipes appeal to even the pickiest of eaters. Show Highlights: Getting to know Tieghan and the food blog that grew out of her crazy family experiences What family mealtime was like for Tieghan growing up in a family of nine How Tieghan began cooking as a young teen to help her dad with the family cooking responsibilities The broad appeal of Tieghan’s blog, with recipes that use whole foods to create approachable recipes for everyday families How Tieghan makes an effort to stay connected to her blogging community and gives them feedback A behind-the-scenes look at Tieghan’s barn in Colorado, where she lives and cooks Why Tieghan’s new cookbook is geared to help people create delicious food easily and quickly, with recipes of a wide variety for everyone’s food taste Tieghan’s Harvest Butternut Squash and Apple Pizza made with butternut squash ribbons, cheddar cheese, sage, thinly-sliced shallots and apples, prosciutto, thyme, honey, and apple butter Apple butter: a thickened, seasoned applesauce that you need to stock in your fridge Swirled Banana Bundt Cake: an easy and delicious concoction of chocolate, bananas, with a cream cheese swirl Why Tieghan’s favorite recipes in the book revolve around pasta and pizza creations Tieghan’s Pomegranate Braised Short Ribs with Sweet Potato Mash: a one-pot wonder! What’s next for Tieghan? There are exciting projects and new things coming to her ever-expanding blog A random question from the Mason jar reveals why Tieghan would love to have dinner with Ina Garten   Resources: Giveaway: We are giving away a copy of Half Baked Harvest: Super Simple by Tieghan Gerard to one lucky US listener. To enter, post a comment in the comments section at the end of this post, and tell me why you'd like to win this cookbook and/or your favorite harvest-inspired family recipe right now. In other words, tell me about a recipe that celebrates an ingredient that's in season (i.e. something with butternut squash, apples, pears, kale, etc). Giveaway ends on November 6, 2019.   Discussed on the show (Pasta & Pizza Dinners e-cookbook): https://www.lizshealthytable.com/pastapizzadinners/   Follow Tieghan here: Half Baked Harvest: https://www.halfbakedharvest.com/ Tieghan's studio barn: https://www.halfbakedharvest.com/the-studio-barn-kitchen-appliances-by-kitchenaid/   IG: @halfbakedharvest FB: @hbharvest Pinterest: @hbharvest Twitter: @hbharvest   www.superhealthykids.com www.parentsondemand.com
Today’s show is all about pumpkin! While this versatile and nutritious autumn fruit is best known as a front porch decoration on Halloween and a flavoring in trendy coffee drinks, it's also an ingredient that makes its way into everything from wholesome muffins and pancakes to chili, enchiladas, and mac & cheese! As a dietitian, I adore pumpkin, and as you'll learn on the show today, it turns out that my guest is even more obsessed with this fall favorite than I am. On the show today is registered dietitian, food blogger, and cookbook author Maggie Michalczyk. She lives in Chicago, where she runs Once Upon A Pumpkin, a blog that’s filled with recipes and tips for cooking with pumpkin. Maggie has lots of recipe ideas to keep you cooking all autumn long and beyond. On the show, we dish about Maggie’s recipes for Pumpkin Mac and Cheese and Gluten-free Pumpkin Chickpea Blondies, and we've got tips for roasting pumpkin and pumpkin seeds. And of course, we dive deep into the nutritional benefits of pumpkin. Show Highlights:  What dinner was like in Maggie’s house as she grew up in a Polish household Pumpkin’s appeal to even the pickiest of eaters The nutrition breakdown on pumpkin’s fiber, vitamins A, C, and E, and potassium Is there a nutritional difference between fresh and canned pumpkin? The ideal pumpkins for roasting are the 2-4 lb. “sugar” or “pie” pumpkins (bigger pumpkins won’t have as much flavor!) Maggie’s favorite seasonal foods with pumpkin: nut butter, chips, salsa, hummus, and pumpkin spice latte popcorn (Just browse the pumpkin offerings at Trader Joe’s for a real treat!) Ideas for using the can of pumpkin puree in your pantry: smoothies, oatmeal, muffins, crepes, enchiladas, quesadillas, chili, and soups How to roast pumpkin seeds with salt, cinnamon sugar, or pumpkin pie spice (get creative with the seasonings!); place on a baking sheet with parchment paper and roast at 250-300 degrees for about 20 minutes. Pumpkin seeds are a source of plant-based protein, fiber, and magnesium Maggie’s cookbook, with over 50 pumpkin recipes with something for everyone---even the family dog! Pumpkin Mac and Cheese, with a cheesy, pumpkiny sauce and lots of optional add-ins Maggie’s Gluten-free Pumpkin Chickpea Blondies--yummy and nutritious! A random question from the Mason jar about the weirdest, strangest thing Maggie has ever eaten What’s next on Maggie’s horizon   Resources:   IG: @onceuponapumpkin Website: OnceUponAPumpkinRD.com   www.lizshealthytable.com/podcast  Join our Podcast Posse!   www.superhealthykids.com www.parentsondemand.com     
Today’s show is all about the benefits of family mealtime. Sharing family meals is good for body and soul, but making it to the dinner table night after night can be a challenge. To make mealtime a regular reality, I’m joined this week by Brianne DeRosa from The Family Dinner Project.   Brianne DeRosa is the Content Manager for The Family Dinner Project. She’s the co-author of an incredible new book, Eat, Laugh, Talk! The Family Dinner Playbook. This book is over-the-top awesome with 52 weeks of easy recipes and hundreds of conversation starters and hilarious games designed specifically for the family dinner table. In this episode, Brianne and I share our family dinner experiences from childhood AND today, as busy moms. We have lots of tips to make family dinner happen more often, in spite of dealing with picky eaters and hectic family schedules. We’re cutting through those barriers today to give you easy solutions and delicious recipes, like Skillet Chicken with Goat Cheese Sauce. We’ll also tell you about The Family Dinner Project, a non-profit initiative begun in 2010 to champion family dinner as a way to connect through food, fun, and conversation. Join us to learn how your family dinners can become easier and more memorable!   Show Highlights:   How The Family Dinner Project has built a movement of food, fun, and conversation  Brianne’s work at The Family Dinner Project over the past five years, where she manages web and social media content--while being a mom to two sons, ages 10 and 13 What family dinner was like for Liz and Brianne as kids, and what it looks like today Dealing with technology’s assault on family dinner From The Family Dinner Project: resourceful ways to use devices to further the connection between family members Brianne’s new book is filled with resources for families and is laid out to cover 52 weeks of tips and solutions from real families How the book gives weekly strategies for combating the most common obstacles to family Dinner Three of the biggest challenges (and solutions!) that parents face with family dinner: Lack of time: Solutions include managing the family’s schedule, using meal planning and “fallback” meals, trying “split-shift” dinners, and sitting down together for breakfast, lunch, or even a snack. Picky eaters and special diets: Solutions revolve around using variations of “build-your-own” meals, like a taco bar, salad bar, pasta bar, etc. Enhancing the connection piece: Solutions include being intentional about conversations and connecting with each other.t How to implement “fallback” meals with ingredients that are easy to keep on hand What it means to “lean on a dinner village” for meal prep Brianne’s recipe for Skillet Chicken with Goat Cheese Sauce, using boneless, skinless chicken, garlic, crushed tomatoes, goat cheese, basil, salt and pepper, and olive oil. The health benefits of eating family dinner together, both for children AND their parents A random question from the Mason jar about the one pantry item that Brianne couldn’t do without   Resources: How to find Brianne:  www.thefamilydinnerproject.org Facebook: @thefamilydinnerproject Twitter:@FDP_Tweets Instagram: @thefamilydinnerproject Pinterest: @famdinnerproj   Giveaway: We're giving away a copy of Eat, Laugh, Talk! The Family Dinner Playbook; 52 Weeks of Easy Recipes, Engaging Conversation, and Hilarious Games to one lucky U.S. winner. Tell me about your fondest mealtime memory from when you were a kid or your favorite thing about family mealtime today. We'll pick one winner at random on October 16th.   Eat, Laugh, Talk! The Family Dinner Playbook by The Family Dinner Project, Lynn Barendson, Brianne DeRosa, Anne Fishel, and Shelly London   www.superhealthykids.com www.parentsondemand.com www.lizshealthytable.com/podcast  Join the Podcast Posse!
Are you ready for food adventures from around the world? Today’s show is all about culinary travel from the spice markets of Marrakech to the island of Sicily, where a traditional pasta dish is topped with crispy bread crumbs. Join me for a whirlwind journey of flavors with food and travel writer Carolyn O’Neil, who has been a great friend of mine for many decades. Carolyn O’Neil is a registered dietitian nutritionist who lives in Atlanta, Georgia, but calls the world her home. After 20 years at CNN, where she launched and led the network’s coverage of food, nutrition, and cuisine, Carolyn is now a food and travel writer. She contributes to a number of publications including Atlanta Homes & Lifestyles magazine and Food & Wine magazine. She has authored two cookbooks, The Dish: On Eating Healthy and Being Fabulous! AND The Slim Down South Cookbook with Southern Living magazine.  Carolyn also appears on the Food Network as the “Lady of the Refrigerator” on Alton Brown’s Good Eats: The Return!   Show Highlights:   Why Carolyn became interested in culinary travel Sights, sounds, and flavors from Carolyn’s travels to Greece and Italy The benefits of taking a food tour when you travel Why Carolyn suggests “off the radar” locations vs. hot tourist destinations How bread crumbs pair well with pasta dishes How other countries can teach us to repurpose and eliminate food waste (like uses for the rind of parmesan cheese!) South American food highlights: from Lima, Peru and the Amaz Restaurant How kids’ lives can be changed by exposing them to different foods and cultures Carolyn’s experiences with food trends in Vietnam, China, and Korea  Tips and tricks to remember about culinary travel and getting off the beaten path Food trends in the South today which celebrate diversity in agriculture and the fruits and vegetables of the land An easy dinner from Carolyn’s latest cookbook: Honey Grilled Pork Tenderloin with a marinade of soy sauce, ginger, garlic, brown sugar, honey, and dark sesame oil Carolyn’s trip to the Galapagos Islands, where chefs are limited because of what grows there and strict importation regulations Liz and Carolyn share highlights from their craziest culinary trips A random question from the Mason jar: Carolyn shares her favorite inexpensive kitchen gadget, the lemon juicer   Resources: Ikaia Lodge Cypress Culinary Tour https://www.virtuoso.com/articles/virtuoso-communities/Our-Favorite-Vacation-Ideas-for-Food-Lovers (Great article above with a good list!)  Lemon Juicer   The Happy, Healthy Kitchen Blog by Carolyn O’Neil Find Carolyn O’Neil on Instagram, Facebook, and Twitter   www.superhealthykids.com www.parentsondemand.com 
Are you interested in raising plant-based eaters? From babies and toddlers to kids of all ages, prepping plant-based meals and snacks requires a bit of planning and plotting, but the payoff is a family table brimming with fruits, veggies, beans, tofu, and other plant-based foods. Joining me on today's podcast is Alex Caspero, dietitian, mom, and co-founder of Plant-Based Juniors---better known as, PBJs. She’s sharing lots of tips and words of wisdom about the food choices that exist today.    Show Highlights:   Alex’s background, her website, and her life in St. Louis with her husband and toddler son When Alex was pregnant, she looked for a one-stop website with the information she needed about a plant-based lifestyle, but couldn’t find it How PBJ was created with Whitney English to help other moms who are in the same boat that Whitney and Alex were as new moms How to tap into the PBJ community via the website, Instagram, and YouTube Why the term “plant-based” is more fitting than “vegetarian” or “vegan” The benefits of plant-based eating include lower rates of chronic diseases and higher intake of antioxidants The “A plant on every plate” platform How Alex’s e-book, Plant-Based Juniors: First Bites, is all about introducing a baby to solid food, with high-iron and baby-led weaning appropriate recipes Tofu Frittata Cups--a versatile recipe that works with any vegetables; think of it as baby’s first omelet! Why adding a source of vitamin C to a plant-based iron source (beans, lentils, quinoa, tofu, and broccoli) will increase iron absorption by 4-6 times Why zinc is vital for red blood cell development and immunity, especially in infants Plant-based calcium sources include fortified plant-based milk, broccoli, oranges, beans, tofu, tahini, and almond butter Why pea milk and soy milk are top plant-based milk choices--because of their higher fat content Why a plant-based diet for infants and toddlers should include more fat than you might think Two family favorites for Alex: Tofu Marinara Sticks and Cinnamon Sweet Potato Sticks Why coconut oil should be used occasionally and is ideal for baking and roasting How plant-based eaters can get sufficient omega 3 fatty acids from nuts and seeds Why DHA supplementation is recommended in infancy and pregnancy; it’s plentiful in fatty fish and algae How baby-led weaning can reduce the likelihood of having a picky eater Alex’s favorite go-to family dinners: Lentil Tacos and Pasta with veggies Details about the e-book, First Bites: the nutrition primer to raise your infant or start solid foods in a plant-based way (20 recipes included!) Details about the e-book, The Predominantly Plant-Based Pregnancy Guide: the primer with everything you need to know about a plant-based pregnancy (175 pages!) The #1 question from parents about plant-based eating for juniors is about which milk is best   Giveaway: We are giving away of a copy of the awesome new e-book, Plant-Based Juniors: First Bites. Starting solids can be intimidating, so Alex and co-author, Whitney English, demystify the process. The e-book provides a primer on baby-led weaning, tackles nutrients of concern for plant-based babies including iron, calcium, and omega-3 fats, and serves up 20 colorful and nourishing baby-led weaning recipes, all designed for plant-based eaters. To enter for a chance to win (retail value: $12.99), tell me about your baby's favorite first food and/or why you've decided to go plant-based with your baby or toddler. Giveaway ends on Wednesday, September 11th at noon ET.   Resources and Links: The Lentil Tacos recipe on Delish Knowledge  https://www.delishknowledge.com/lentil-tacos/   Predominantly Plant-Based Pregnancy Guide https://plantbasedjuniors.lpages.co/pregnancy-guide-full/#call-to-action    Plant-Based Juniors: First Bites https://plantbasedjuniors.com/firstbites/   Alex on Instagram: https://www.instagram.com/delishknowledge/ Whitney on Instagram: https://www.instagram.com/whitneyerd/  PBJs on Instagram: https://www.instagram.com/plantbasedjuniors/ www.plantbasedjuniors.com  www.superhealthykids.com www.parentsondemand.com 
On today’s show, I’m taking you behind the scenes to one of my hands-on cooking classes. I realize that most of you don’t live in my home state of  Massachusetts, so this is going to be a virtual cooking class. Sound fun?  I’ve been on Nantucket this summer, and over at the Nantucket Culinary Center, I’ve been giving cooking classes throughout the summer to locals and island visitors. These classes are always an adventure, and of course, everyone who joins one of my classes gets to cook up all sorts of nourishing foods. I thought it would be cool to take you along to one of my classes--not in person, but through this podcast episode.   Show Highlights: Deviled Eggs: Ingredients include hard-boiled eggs, mayo, diced orange bell pepper, dijon mustard, honey, salt and pepper, and paprika Cook’s tips: steam the eggs; use a sandwich bag as a piping bag Salmon Cakes: Ingredients include grilled, diced salmon, whole-wheat panko bread crumbs, shredded cheddar cheese, corn kernels, mayo, dijon mustard, egg, fresh dill, and lemon zest. Avocado sauce ingredients include ripe avocado, olive oil, lemon zest and juice, fresh tarragon, dill, or parsley, honey, dijon mustard, and salt and pepper. Cook’s tips: substitute canned salmon if grilled isn’t available Wild Rice and Kale Salad: Ingredients include cooked brown or wild rice, kale, diced orange bell pepper, green onions, fresh parsley, toasted pecans, dried cranberries, diced celery. Dressing ingredients include olive oil, lemon juice, minced garlic, honey, and salt and pepper. Cook’s tips: Add crumbled feta cheese, if desired. This recipe is a great lunchbox option, topped with grilled chicken. For shortcuts, use pre-washed baby kale, boil-in-bag rice, and other dried fruits. Peach Apple Berry Crisp: Ingredients include diced ripe peaches, diced pink lady apples, strawberries, blueberries, brown sugar, cinnamon, corn starch, quick-cooking oats, chopped pecans, salt, and oil. Cook’s tips: Use frozen peaches if fresh aren’t available, and feel free to substitute other seasonal fruits. Find a way to celebrate summer; have a cooking class with your friends or your kids A tip for stabilizing your cutting board: place a wet paper towel under the cutting board to create a non-slip surface   Resources:   www.superhealthykids.com www.parentsondemand.com
On this week's Liz's Healthy Table podcast, I'm celebrating the best and brightest that summer produce has to offer, and I hope you'll join me by tuning in and sharing your summer produce stories in the comments section at the end of this post. I want to know what’s growing in your garden, what’s for sale at your local farmers’ market, and which summer fruit or vegetable you can’t stop eating. For me ... it's cabbage! I’ve been grilling it all summer and my family has happily joined the obsession. Today’s guest is Wendy Reinhardt Kapsak, MS, RDN, a mother of three and President and CEO of the Produce for Better Health Foundation (PBH). PBH is dedicated to helping consumers live healthier, happier lives by eating more fruits and vegetables. While today’s show highlights fresh summer produce, I want to remind you that frozen, canned, dried, and even 100% fruit juice all count toward your daily fruit and vegetable consumption. Eating your greens (and yellows, and reds, and oranges ...) may sound easy, but about 90% of U.S. consumers still struggle to get enough fruits and vegetables into their diets. That’s why I wanted to devote an episode to the importance of fruits and vegetables. On the show, Wendy and I discuss PBH’s new campaign, Have A Plant, aimed and encouraging all of us to eat and enjoy more produce. And we share snack and meal ideas to keep you busy cooking up fresh produce for the rest of the summer. Show Highlights:   Grilled cabbage: try my easy foil packet method to caramelize and sweeten this perfect veggie side dish in less than 30 minutes on the grill Why Americans are not eating the recommended amounts of fruits and vegetables Why most of us need to double our consumption of fruits and vegetables Current family favorites: for Wendy, watermelon, and for Liz, roasted radishes Why “5 A Day” fruits and vegetables is a baseline, but more is better The new recommendation that ½ your plate should be fruits and vegetables The Have A Plant campaign, rooted in behavioral science and extensive consumer research How PBH is changing people’s relationship with fruits and vegetables with a new approach The research from Australia and New Zealand showing that frequent fruit and vegetable consumers report much greater overall satisfaction and happiness with life The emotional AND health benefits of eating fruits and vegetables The importance of exposure to new fruits and vegetables, especially for moms so their kids can cultivate an enjoyment How social media affects food trends with fruits and vegetables Ideas for using summer produce: Whole carrots: roasted, glazed, or shaved in curlicues on salads Watermelon: carved into shapes, grilled, or blended into drinks and smoothies Zucchini: grilled, fried, or spiralized into noodles or on salads Jackfruit: can be used in vegan meals as meat substitutes Tips for using more summer fruits and vegetables: Farmers’ Market scavenger hunt for kids Grill fruits and vegetables Try specialty produce items Use frozen smoothie kits or try a smoothie bar at home Use canned fruit cups for road trips Add dried fruit in trail mix What’s hot in produce for 2020? Wendy says, “The next big thing will be specialty produce items, specialty packaging, and powerful produce pairings.”    Resources:   For the research and science behind Have a Plant, tune in to the Sound Bites podcast with Melissa Joy Dobbins: https://www.soundbitesrd.com/podcast-episode-123-have-a-plant-the-roots-of-healthy-eating-wendy-reinhardt-kapsak/   Produce for Better Health - Website: https://fruitsandveggies.org/ - Twitter: https://www.facebook.com/FruitsandVeggies/ - Facebook: https://www.facebook.com/FruitsandVeggies/ - Instagram: https://www.instagram.com/fruitsandveggies/  - Have a Plant: https://fruitsandveggies.org/join-the-movement/    - Jackfruit: https://fruitsandveggies.org/stories/insiders-viewpoint-try-meat-alternative-national-nutrition-month-jackfruit/  - Wiki page on Jackfruit: https://en.wikipedia.org/wiki/Jackfruit   www.superhealthykids.com www.parentsondemand.com 
Grains have gotten a bad rap in light of recent low carb and keto diets, but what’s the real deal? Are grains to be avoided completely, or is there a place for them in a balanced diet? Today’s show will clear up the confusion about grains and set the record straight. My guest is Christine Cochran, Executive Director of the Grain Foods Foundation. I met Christine at a conference back in January, and I’m thrilled to get to the bottom of the grain dilemma with her in today’s show. Christine lives in the Washington, DC area with her husband, three kids, and a new puppy.  Show Highlights: Christine’s background in agricultural economics, traveling and working on farms in Costa Rica and the Czech Republic, and her work at the US Embassy in Nigeria The Grain Foods Foundation, established in 2004; their mission is to provide science-based messaging on the nutritional benefits of grains Grain foods include corn rice, oats, faro, and quinoa--not just wheat How grains are the main source of protein in other countries, but only about 16% of the American diet A gluten-free diet can still include grains like rice, corn, amaranth, buckwheat, tamarind, millet, quinoa, sorghum, wild rice, teff, and oats (although you have to be careful about the processing of oat products) Why wheat is NOT a GMO product Why carbs are getting a bad rap in today’s nutrition circles Why diets of moderation should include grains because they provide fiber, B vitamins, and minerals The forms of wheat as it comes to the food supply: whole milling, flour milling, and cracked milling How a whole grain is made up of the germ, bran, and endosperm The difference in whole wheat flour and refined flour Why “enriched” and “fortified” are important distinctions in flour Why the USDA recommends making ½ your grains whole grains and the other ½ enriched The difference in staple grains and indulgent grains The versatility of grains, like my oven-dried tomatoes to add to pasta with pesto Christine’s favorite go-to pasta with seafood and asparagus How to read bread labels to find 100% whole grain Christine’s favorite grain additions for breakfast, lunch, and dinner Lightning Round:  How Christine uses couscous: mix with tomatoes, bell peppers, onions, and garlic to make a soup with ginger and spices How Christine uses basmati rice: make fried rice with carrots, peas, onion, soy sauce, garlic, and cilantro My recent minestrone soup with leftover tidbits from my fridge and pasta Why grains are good, nutritional, versatile, and social   Resources: Grain Foods Foundation:   https://grainfoodsfoundation.org/ Find the Grain Foods Foundation on social media: https://twitter.com/grainfoods https://www.facebook.com/GrainFoods https://www.instagram.com/grainfoodsfoundation/   Link to Melissa Joy Dobbins’ podcast, Sound Bites and her interview with Glenn Gaesser on refined grains:   https://www.soundbitesrd.com/podcast-episode-120-refined-grains-diabetes-guilt-by-association-dr-glenn-gaesser/
Dr. Julia Nordgren is a pediatrician who is also a trained professional chef. With her stethoscope and whisk, she's on a mission to teach her patients (and now you) about eating a healthy and delicious diet. Julia is the author of The New Family Table, a cookbook filled with no-fuss, no-muss recipes that make healthy eating flavorful, affordable, and accessible to everyone.    Show Highlights: Julia’s unique roles as a pediatrician and chef, because she wanted to acquire cooking skills to help solve problems for her and her patients How the issues of childhood obesity and poor nutrition prompted her to want to offer solutions A story of a patient who saw significant results by incorporating more home-cooked meals in place of takeout dinners How to plan ahead and prepare healthy meals Julia’s new cookbook, which helps readers prepare more meals at home with simple ingredients and lots of flavors Julia’s recipe for Braised Carrots, made with butter, brown sugar, ginger, salt, and fresh thyme Why you should get your kids used to eating food with herbs Secrets to veggie prep to save time and get kids involved Julia’s kids’ favorites from the book: fajitas and Brazilian Chicken and Rice Soup For a kid who doesn’t like veggies, use a “gateway” flavor, like teriyaki or taco seasoning Julia’s philosophy on meat: lean, healthy proteins fit nicely into healthy and balanced diets, but most kids don’t eat enough fruits and vegetables Why Julia believes we need to eat as many plant-based foods as possible Tofu Lettuce Wraps, with Boston Bibb lettuce, carrots, red cabbage, hoisin sauce, tofu, and lime juice (ground pork or turkey can be substituted for tofu) How the cookbook is divided into sections covering breakfast, snacks, dinners with more vegetables, and desserts that capitalize on fruit Julia’s favorite snacks: minestrone soup and homemade trail mix (move away from packaged foods) How to use citrus zest or juice to freshen, liven, and balance flavors Kid-Friendly Kale Salad, with couscous, grated carrot, dried cranberries, chopped pecans, and a dressing of balsamic vinegar, maple syrup, dijon mustard, olive oil, and salt and pepper How the salad balances flavors and offers a contrast in textures Julia’s “Aha” moment when she looked at the mess in her pantry How she learned to make Vietnamese Pho Tips for family dinner: Make dinner a priority Have rules about devices Create a welcoming table, even after your kids leave the house Julia’s favorite go-to family dinner: steamed carrots, broccoli, or cauliflower, canned beans, quinoa or couscous, and fresh herbs What’s next for Julia? Travel, a food blogger conference in Alaska, and her next cookbook about feeding teenagers Resources: Giveaway: We're giving away a copy of The New Family Table: Cooking More, Eating Together & Staying (Relatively) Sane by chef Dr. Julia Nordgren, MD. (U.S. only, please.) To enter, leave a comment in the comments section at the bottom of this post and tell me about YOUR favorite family dinner recipe. Giveaway ends June 26th. www.superhealthykids.com www.parentsondemand.com www.drjuliacooks.com Find Julia on Instagram:  @drjuliacooks
Today’s show is all about eating a vegan diet, and my guest is cookbook author, blogger, and dietitian-to-be, Gena Hamshaw. Gena is a vegan lifestyle guru. She's the voice behind The Full Helping and the author of several cookbooks including, Power Plates: 100 Nutritionally Balanced, One-Dish Vegan Meals. She joins me with tips for getting started on eating a vegan diet, important rules of the road when it comes to getting the right balance of nutrients on a vegan diet, the scoop on all those plant-based milk alternatives popping up in supermarkets, answers to questions from the Podcast Posse, and lots of vegan recipe inspiration for you and your family. The featured recipes we discuss on the show include Gena's Spring Panzanella Salad with Artichokes, Asparagus, Peas and Lemon Dill Vinaigrette and her Cauliflower Scramble, a tasty substitute for scrambled eggs. Show Highlights: How and why Gena started her blog, The Full Helping, in 2009 The juggling act between blogging, writing cookbooks and being a dietetic intern Gena’s new cookbook, Power Plates, and how she guides people to healthy and balanced vegan meals Gena’s ideal vegan meal: “A grain, a green, a bean, and a sauce” Other ideas for go-to vegan dinners How to use tempeh, which is a soy product and a cousin of tofu; one of Gena’s favorite recipes is Polenta with Balsamic Braised Tempeh and Vegetables Why vegan eating is not difficult, but it takes practice with "a whole new cast of characters” A plant-based diet vs. a vegan diet. What's the difference? The nutrients that are of concern for vegans and the tricks for getting them: vitamin B12, omega-3 fatty acids, vitamin D, zinc, calcium, and iron A good starting point for vegan meals for kids: (some of Gena’s favorite recipes) Creamy Brown Rice with Shiitakes and Peas Pasta with Creamy Roasted Red Pepper Sauce Soups Spiced Lentil Tamale Pie Baked Potatoes with Broccolini and White Beans Enchiladas Breakfast ideas for vegans include Tofu Scramble and Cauliflower Scramble, instead of eggs How to bake without eggs: Gena uses a “flax egg,” which is ground flax seeds with water; another idea is the liquid left from a can of chickpeas (aquafaba), which can be used in various ways. Gena’s advice for swapping cow's milk with non-dairy alternatives: Soy milk is the most comparable to dairy Use soy, cashew, or coconut milk in soups Use almond or cashew milk in smoothies Use oat milk for coffee beverages Look for fortification and watch out for added sugar. Read the label! Favorite ways to use beans and lentils: salads, bowls, grain pilaf, pasta dishes, soups, and sauces Gena’s advice about pre-soaking nuts and seeds Gena’s Spring Panzanella Salad, with asparagus, frozen peas, greens, chickpeas, artichoke hearts, and croutons Tofu and Greens: a hearty meal to feed a crowd Gena’s connection to Food52 Gena’s #1 favorite vegan dessert: chocolate cake What’s next for Gena Giveaway:  Who wants to win a copy of Power Plates: 100 Nutritionally Balanced, One-Dish Vegan Meals? In the comments section at the end of this post, tell me about your favorite vegan recipe (something that's always a "win" with your family) and/or why you'd love to win the book. I'll pick one U.S. winner at random on June 12th. Links: The Full Helping (Gena's blog): https://www.thefullhelping.com/ Facebook: https://www.facebook.com/TheFullHelping/  Twitter: https://twitter.com/thefullhelping Instagram: https://www.instagram.com/thefullhelping/ www.superhealthykids.com www.parentsondemand.com
What if I told you there was a cookbook out there guaranteed to solve your biggest dinnertime dilemmas: lack of time, finicky eaters, and the lure of heavily-processed convenience foods. Would you jump for joy? I bet you would, which is why I invited chef and registered dietitian, Michelle Dudash, RDN, onto the show this week. Michelle joins me this week to dish about her new book, Clean Eating for Busy Families: Simple and Satisfying Real-Food Recipes You and Your Kids Will Love. Michelle takes us into her clean eating pantry for recipes like Four Seasons Fruit Pizza (her daughters’ favorite), Turkey, Vegetable, and Oat Mini-Meatloaves with Marinara Sauce, and Hoisin Beef and Edamame Lettuce Wraps in a Hurry. What you’ll hear in this episode: Michelle’s background as a dietitian and a chef, and her life in Carmel, Indiana with her husband and two daughters, ages 5 and 9 A crazy chef story about how Michelle once served Prince Andrew, Duke of York, and how he taught her how to brew a proper pot of tea Why Michelle wrote a book about clean eating “Clean eating” and how Michelle defines it as whole foods in their least processed state, which means they have more nutrients, no added sugar, more fiber, and no trans fats How some processed foods, like canned beans, are actually a good nutritional choice Michelle’s extensive recipe testing process when she writes a cookbook Michelle’s daughters’ favorites: Four Seasons Fruit Pizza and “Meatball Cupcakes” How to get kids to try new foods: Keep it low pressure Help them to learn to enjoy food Focus on the healthy things they WILL eat, and keep those on hand Michelle’s recipe for Turkey, Vegetable, and Oat Mini-Meatloaves with Marinara Sauce: finely chopped mushrooms, onion, garlic, dry rolled oats, and lean ground turkey Why dry rolled oats are a wholesome recipe swap for bread crumbs Hoisin Beef and Edamame Lettuce Wraps: use Boston Bibb lettuce as a “cup,” and a sauce made with soy sauce, rice wine vinegar, hoisin sauce, and Chinese mustard. Sear the ground beef with onion, garlic, ginger, sesame seeds, frozen edamame, and canned water chestnuts. Stir in the sauce and serve in lettuce cups. How to get Michelle’s Clean Eating Grocery List as a free download Michelle’s favorite go-to weeknight dinners: Whole-grain pasta with tomato sauce, sautéed spinach, ground beef or chicken, veggies, seasoning, and olive oil Stir-fry with leftover veggies, onion, garlic, tamari sauce or reduced-sodium soy sauce, and dark sesame oil (Michelle’s secret ingredient for Asian dishes) Marinated Chicken Thighs with apple cider vinegar, dijon mustard, seasoning, and oil (great for grilling or baking) Tips for healthy snacking for kids and adults: whole fruit, cheese sticks, hummus with seeded crackers, hard-boiled eggs, natural microwave popcorn, raisins, and nuts Date Night recipes from Michelle’s book: Chicken Piccata: chicken breast pounded thin and lightly sautéed in olive oil with a silky lemon and butter sauce Halibut in a parchment paper pouch A wholesome sweet treat: Peanut Butter Brittle Bars with Dark Chocolate Drizzle, made with graham crackers, honey, butter, and dry roasted peanuts Resources: Michelle’s website:  https://www.michelledudash.com/ Find Michelle’s book: https://www.michelledudash.com/clean-eating-for-busy-families/ Find Michelle on social media: https://www.instagram.com/michelledudash/ https://www.facebook.com/MichelleDudashRD/ https://twitter.com/michelledudash   www.superhealthykids.com www.parentsondemand.com Cookbook Giveaway: Enter for a chance to win Clean Eating for Busy Families: Simple and Satisfying Real-Food Recipes You and Your Kids Will Love. This giveaway is for Canada, the US, and Europe. To enter, post a comment in the comments section at the end of this post and tell me about your favorite wholesome, easy family dinner recipe (your go-to when you want a quick win!), or tell me why you want to win the book. Giveaway ends on May 22, 2019.   
Today’s show features a new cookbook designed to empower teens, college students, and young adults how to cook. It's written by one of my favorite dietitian cookbook authors, Katie Morford, MS, RDN. Katie’s new book is called, PREP: The Essential College Cookbook, and the tips, recipes, and kitchen wisdom in the book provide the foundation for a lifetime of kitchen confidence. I hope you’re hungry because Katie joins me to answer your questions and to talk about some of my favorite recipes from the book including Butter Lettuce with Green Goodness Dressing, Roasted Broccoli with Lemon and Parmesan, and Golden Banana Bread. We dish about how to teach kids knife skills (yup, it can be intimidating), the importance of empowering kids of all ages with the skills they need to work their way around the kitchen, lots of kitchen wisdom, the benefits of knowing how to cook when you're a young adult.   What you’ll hear in this episode: All the juicy details of Katie’s life and work as a registered dietitian, writer, cookbook author, and busy mom of three daughters Katie’s go-to supper meal: roasted veggies tossed with cooked grains ora dded to tacos or eggs Katie’s new book, a “starter” cookbook for people of any age How the cookbook idea came about as Katie’s oldest daughter prepared to go to college The double meaning of the title, PREP Benefits of learning to cook from scratch (and not relying on take-out!) How to teach your kids knife skills How to encourage a college kid to eat healthier and learn to prepare simple meals Katie’s basic tips for cooking rookies, which you'll learn about in the book: Taste as you go Realize that everyone makes mistakes Double check your recipe Know terms like chop, dice, whisk, beat, etc. Kitchen equipment essentials that Katie recommends How Katie wrote the directions for the recipes in PREP How anyone can pick up this book and have success, even if they’ve never cooked before Family favorites for Katie: Applesauce Cake, Banana Bread, and salads Katie’s Butter Lettuce with Green Goodness Dressing, which is made with avocado, green onion, fresh basil, lemon juice, olive oil, sour cream, and mayo Katie’s hacks for using a blender for the dressing and for cleaning the blender Katie's Lighter Green Goodness Dressing from Mom's Kitchen Handbook Tips for quick and easy meals after a long day at school (or work): Plan ahead on the weekend Use boneless, skinless chicken thighs in the slow cooker for versatile meals Liz's Pulled Pork slow cooker recipe Katie’s Roasted Broccoli with Lemon and Parmesan (this technique can be used with cauliflower, sweet potatoes, fennel, and turnips) The importance of knowing how to prep vegetables Katie’s personal favorites from the chapter called, “How to Feed Your Friends:” Thai Coconut Curry Noodle Soup and “Mix-in-the-pan” Applesauce Cake Why the book doesn’t include nutrition information Which, if any, of Katie's daughters is destined to become a Michelin Star Chef What’s next for Katie   Resources: www.momskitchenhandbook.com Rise and Shine: Better Breakfasts for Busy Mornings by Katie Morford PREP: The Essential College Cookbook by Katie Morford Best Lunch Box Ever: Ideas and Recipes for School Lunches Kids Will Love by Katie Morford www.superhealthykids.com www.parentsondemand.com   Enter for a chance to win a copy of Katie’s new book! Katie and I are giving away a copy of PREP: The Essential College Cookbook to one lucky winner (U.S. only, please). To enter for a chance to win, tell me why you'd like to win the book and/or tell me about your first kitchen cooking experience. What was the first recipe you ever made or the first recipe you made with your teen? Winner selected at random on May 8th.
Do you ever walk through the grocery store scratching your head and wondering what to put in your shopping cart? Do you pass by foods like coconut oil, soy, dark chocolate, coffee and other caffeinated beverages, and kombucha … and just keep walking? Are foods like coconut oil, soy, and coffee good for you and your family or bad? Or could they be both? Do these foods confuse you? To set the record straight on foods that confuse is Mary Purdy, MS, RDN, an Integrative Registered Dietitian with Arivale.  {The information presented on today’s show is that of Mary Purdy and may not necessarily reflect the beliefs and policies of Arivale.} Mary is a health coach who provides nutrition and lifestyle counseling to clients using personalized genetic data, functional labs, and a food-as-medicine approach. She's also the co-host of the informative and hilarious podcast, Mary's Nutrition Show, and author of Serving the Broccoli Gods.  Show Highlights: Mary’s background as an NYC theater actress who moved to Seattle to become a dietitian Why Mary now focuses on coaching and clinical education to promote health and wellness Mary’s book, Serving the Broccoli Gods, which allowed her to be vulnerable in celebrating flaws and sharing stories Mary’s podcast (with her husband) allows her to dive deep into a variety of topics that people have questions about–with humor, fun, and engagement Why people are so confused about nutrition Foods that are confusing and controversial Coconut oil: It’s health impact depends on the individual, the amount, and the type of coconut oil. It’s high in saturated fat and in excessive amounts, it may increase levels of cholesterol, inflammation, and weight gain. It’s delicious, so use it in small amounts. Go for the less refined varieties, like virgin coconut oil. Use it when roasting things like sweet potatoes. A little bit can go a long way. Why you don’t need to buy low-fat canned coconut milk. Just add water. Soy: Is it friend or foe? There are protective properties in soy like isoflavones. It also provides healthy fats, protein, and fiber. Tofu, edamame, tempeh, and soy milk are whole soy products, but beware of extra added ingredients like sugar. Caffeine: Know how it affects YOU. For some people, it can increase blood pressure, insomnia, and anxiety, but for others, it decreases headaches and boosts athletic performance, mood, and outlook. Don’t depend on caffeine to survive the day Kids are nervous enough already and many are sleep deprived, so be on the lookout for kids who consume caffeine. Mary recommends against it. Chocolate: It has beneficial compounds like flavanols, minerals, and even fiber! Go for the least processed forms and the highest percentage of cacao. Experiment with different flavor combos. Kombucha: This is a fermented tea beverage with a very small amount of sugar, bacteria, and yeast. It’s beneficial because of the good bacteria, but it can be expensive. Check out Mary’s homemade “Fauxbucha.” Visit Mary’s website for her free: Mary’s Quick Start Nutrition Guide Mary’s favorite quick family dinner: quick and flavorful soft tacos with refried beans, salsa, avocado, and shredded cabbage Resources: Book Giveaway:  We're giving away a copy of Mary's personal memoir, Serving the Broccoli Gods: True Tales and Tips from a Nutritionist on a Quest. Get ready to laugh along with Mary as you read, Serving the Broccoli Gods. This book is packed with nutritional tips wrapped around the lighthearted and humorous tale of Purdy’s journey of transitioning from a gritty New York City actor to a registered dietitian. It takes the dull edge off of nutritional education in favor of a creative and uproarious perspective that will have readers laughing and learning simultaneously. Mary's website: http://marypurdy.co/ Facebook: https://www.facebook.com/MaryPurdyRD Twitter: https://twitter.com/MaryPurdyHere YouTube: https://www.youtube.com/marypurdy Instagram: https://www.instagram.com/marypurdyRD/ Get Mary's Quick Start Nutrition Guide. Click here!   Recipes discussed on the show: Link to Ellie Krieger's dark chocolate tofu mousse:  https://www.foodnetwork.com/recipes/ellie-krieger/dark-chocolate-mousse-recipe-1945893   Link to Liz's Chocolate Pumpkin Whoopie Pies:  https://www.lizshealthytable.com/2011/05/23/chocolate-pumpkin-whoopie-pies/  Mary's Fauxbucha recipe (Mary's alternative to kombucha):  http://marypurdy.co/fauxbucha-marys-alternative-to-kombucha-quick-cheap-healthy-recipe/ 
Back in February, I sent a survey out to the LHT community. Over 200 of you responded, and wow! Did you have questions! You wanted to know about the best ways to plan healthy meals and tips for getting your kids, even your independent teens, to eat more fruits and veggies. You wanted dinner ideas that could do double duty, pleasing the vegetarians and meat eaters at your table, and a lot of you were eager for advice on cutting sugar from your family’s diet. You asked ... and I’ve got the answers. What you’ll hear in this episode: Dan’s background in nutrition and his work as my intern The easiest things to do to have a healthy diet: Use the USDA’s “Choose My Plate,” and fill ½ with fruits/veg, ¼ with protein, ¼ with grains, and don’t forget to hydrate! Quick and healthy dinner meals: Use “Build your own" nights, for tacos, Buddha bowls, or pizza Use versatile, healthy foods like eggs and rotisserie chicken Tips about meal planning and prep Check out my 30 meal-planning tips Have a plan and use it for shopping Making vegetables more appealing to teenagers: Use veggies with dips, roast veggies to bring out the sweetness, and make quesadillas with veggies How to wean kids off too many carbs: Know the difference between whole grains and refined grains, which have added nutrients Use carbs as part of the meal and not the whole meal How to deal with kids and their endless snacks: Think of snacks as mini-meals to fill in the nutrient gaps Low-sugar options for desserts: Limit soft drinks and sugary “fake” juice drinks Cut back on sugar in most recipes How to get healthy omega-3 fatty acids, which are good for the heart, brain, and eyes: Get these healthy fats in seafood, walnuts, flaxseed, edamame, and soy How to make healthy substitutes for chicken fingers: Try fish fingers or “no fry” chicken fingers Read labels on frozen chicken fingers to find the most protein and the least amount of sodium Adding more fermented foods to your diet: Add kefir to fruit smoothies and sauerkraut to sandwiches Getting enough calcium when dairy is a problem: Look for calcium-fortified foods, broccoli, kale, almonds, and salmon and sardines with bones Cooking with more spices and less salt: Make your own seasonings, like taco seasoning Use fresh herbs, lime and lemon juice,  zest, and use Diamond Crystal Kosher salt How to please both meat-eaters and vegetarians: Make a veggie lasagna and put meat in half of it Use “build your own ” nights for pizza, tacos, and Buddha bowls Grill portobello mushrooms and serve as burgers Incorporating more inexpensive whole grains: Try Trader Joe’s 10-minute grains that cook quickly Don’t be afraid to try tabouli and couscous Tips for feeding an athlete: Try Chicken of the Sea Infusions, which are ready-to-eat seasoned tuna snacks Other ideas include Greek yogurt, cheese sticks, hummus with carrot sticks and crackers, Bush’s bean dips, peanut butter and jelly on whole wheat, ready-made smoothies, and milk Resources: www.superhealthykids.com www.parentsondemand.com  USDA's Choose MyPlate  Eggs for Dinner recipes from the LHT blog  30 Meal Planning Tips from Registered Dietitians  Jessica Levinson's podcast interview on Dinner Dilemma Solved You can find my FREE 7-Day Meal Planner and aisle-by-aisle Supermarket Shopping List printables over on the Freebies section of my website. To find out how many vegetables your kids need each day, visit Choose MyPlate. The amount may surprise you. 12 Tips for Getting Teens to Eat Vegetables Happily Whole Grains versus Enriched Grains. Slice for slice, enriched white bread, as well as other enriched grain products, are a good source of iron and four B vitamins; thiamin, niacin, riboflavin and folic acid, as well as complex carbohydrates.  Pumpkin Maple Pancakes recipe Tips for reducing added sugar from your kid's diets. Listen to my podcast with Laura Hoover, MPH, RDN. My recipe for Mango Soft Serve. The scoop on omega-3 fats. They're good for your heart, eyes, and brain ... but how much should you get each day? Visit Always Omega-3s for the answers. Lentil Alphabet Soup recipe.   Products Mentioned: Bush's Beans seasoned savory canned beans and Bush's Best Bean Dips Chicken of the Sea Infusions Trader Joe's 10-minute grains  Buddha bowl meal ideas: Asian Beef Bowl Tuscan Tuna Bowls Jessica Levinson's build-your-own buddha bowl
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Comments (1)

Natalie Gifford

I loved this. Thank you for the great ideas. I can't wait to check out the book.

Mar 6th
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