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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.
61 Episodes
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: 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  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 (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 
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   Predominantly Plant-Based Pregnancy Guide    Plant-Based Juniors: First Bites   Alex on Instagram: Whitney on Instagram:  PBJs on Instagram: 
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:
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:   Produce for Better Health - Website: - Twitter: - Facebook: - Instagram:  - Have a Plant:    - Jackfruit:  - Wiki page on Jackfruit: 
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: Find the Grain Foods Foundation on social media:   Link to Melissa Joy Dobbins’ podcast, Sound Bites and her interview with Glenn Gaesser on refined grains:
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. 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): Facebook:  Twitter: Instagram:
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: Find Michelle’s book: Find Michelle on social media: 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: 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   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.
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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