Sweet on Sweet Potatoes

I think my four-year-old son might love sweet potatoes more than me.


Oh, I know he does love me.  He gives me kisses and is happy to see me when he wakes every morning.  He wants to play with me all the time and holds my hand while we read books.


But dinner last night made me stop and think.   Possibly - just possibly - he might love those potatoes a bit more.


Maybe it was the way he whooped with delight and did a little jig in the kitchen when I informed him sweet potatoes were on the menu.  Perhaps it was the way he rhapsodized about the taste while eating them.  Or the way he absolutely, unequivocally was not willing to share with another human being.  But the clincher?  When he proceeded to inhale three (yes, count them, three) potatoes.  And asked for more.


I understand why the child loves them so.  I do make a mean mashed potato, I must say - bake them whole in the oven, mash up the flesh and add just a touch of skim milk and a bunch of really good cinnamon.  No sugar, no butter, no cream.  Just sweet, delicious, rich and creamy potatoes.  


And they are really good.


Not to mention they are one of the healthiest veggies you can eat - low in calories and dense with nutrients.  Eat just one and you'll get two times the vitamin A you need and more fiber than a bowl of oatmeal.  You'll also get a good dose of potassium, folic acid and vitamin C.  And that deep, rich orange color?  It tells you that sweet potatoes are chock-full of beta-carotene, an antioxidant essential for healthy eyes, skin and immunity.


So, it's OK if he loves them.  Even a tiny bit more than me.


I mean, it could be worse.  He could be having a love affair with Skittles, Doritos or soda.  Which really wouldn't fly too well at my house.

The Humble Kiwi

My four-year-old son just wolfed down his lunch for the day. 

And the first thing he inhaled?  His fruit. Two kiwis, to be exact.  And what did I put in my daughter's lunch for school today?  You guessed it.  Kiwis.

Thank goodness for the kiwi.  At this point of the year, we here at the Zeff household (specifically those under the age of 7) are getting a little whiny about the lack of variety in our seasonal fruits - apples, pears, grapefruit and oranges (plus the same old bananas).

So the humble little kiwi adds a refreshing option to our fruit repertoire.

Yes, the hairy, brown, small and kind-of-ugly kiwi.

I was first introduced to the kiwi by my mother when I was 17 years old.  We were grocery shopping one day (this was a long time ago, before "exotic" fruits and veggies were easily found); I picked up a kiwi and asked, "What in the world is that?"  My mother promptly bought it so we could take it home and taste test.

Little did I know that a beautiful, creamy, jewel-green flesh (specked with tiny black seeds) was hidden underneath that brown peel.  And little did  I know that hidden in that little green package was a "wake-me-up" taste of perfectly balanced sweet and tart - kind of like a strawberry crossed with banana and melon.  Truly unusual (in a good way).  

And kiwis are nutrition powerhouses.  Sick of oranges?  Kiwis provide double the amount of vitamin C you need for the day.  Bored with bananas?  Kiwis have just as much heart-healthy potassium.  Looking for fiber?  Just two kiwis pack about 6 grams of fiber (almost a quarter of your fiber need each day).

As I said, all of this in a humble, kind-of-ugly-looking fruit. 

New species have developed - golden-fleshed or those with hairless skin - but I like the traditional kind.  And since they are grown all over the world now (China, Italy, New Zealand and even California), they can be found anytime.

And about peeling vs. not:  eating the whole kiwi does increase your fiber intake a bit; it also adds a pronounced tartness.  But if you can't get past that hairy texture, no worries; you're not really losing the nutritional value of the fruit if you peel it.  

Me, I've always peeled (or cut it in half to scoop out the flesh).  Besides, have you ever tried to get young kids to eat a hairy fruit?  Enough said.

If you do choose to eat the skin, be sure to wash it very well before eating - those fuzzy hairs really catch and hold dirt, pesticides and other unwanted bacteria you won't want to eat.

Cupcake of the Week: Halloween Candy Overdrive

This week's Cupcake of the Week:

What to do with all that Halloween candy your trick-or-treating kids (or you) bring home?

It's in your house.  It's right there for all to see, eat, store, pack away, whatever - for days on end.  I don't know about you, but my kids could easily survive for three weeks eating nothing but the candy they pick up at Halloween.

So again, what to do with it all?

Here's what we do.  When the kids come home, we divide up the mountains into two piles: a small keep pile and a larger give-away pile.  We eat some from the keep pile that night, then continue to enjoy it every day for the next 3 to 4 days.  Then, we gather all the candy up from all piles and donate it.  That's right, give it away.

A local dentist in our town buys back the candy for a few bucks then donates it to local shelters, organizations and to the troops overseas.  It's a total win-win.  Check out in your area and see if anyone is doing something similar.

Need more inspiration?  I ran across this video last week and it made me smile.  The 5th graders at Elysian Charter School in Hoboken, NJ, exchange their candy for fruit which is then made into smoothies.  But the twist?  The smoothies are created by the Purple Pedal Power Berry Bicycle Blender (powered by the kids exercising).  These enterprising kids have been making videos to spread the word about exercise and healthy eating - encouraging children (and parents) all across the country.  I love it and can't wait to see what other creative videos they make to promote health.

Have a fun Halloween everyone!

School Lunches are Back....

It's school time again.  I can't believe it's already here.  If you're a parent, you know what I mean.  Waking at the crack of dawn to get everyone up, fed and moving out the door.  And finding time in between to fix the kids their daily school lunches.

This year, you might find yourself looking for some new inspiration in the school lunch department.  Maybe your kids are tired of the same old sandwich.  Or maybe you're tired of seeing your hard-made lunches continuously coming home half-eaten.

If this is you, check out my most recent article, "Fast, Fun and Nutritious School Lunches",  published last week in the Dallas Morning News.  I feature five easy and healthy meals - sure to be at the top of your kids' request list.. Here's a snippet:

You can feel it in the air – another exciting new school year is fast approaching.

For most of us, this means gearing up not only for class time but lunch time, as well. I’m talking new lunchboxes, new water bottles – and the never-ending job of trying to pack healthy and tasty lunches.

Break out of the rut and try one of the fast lunch ideas below, sure to be a hit with your kids. You’ll find them delicious, nutritious and a snap to make.

Easy Lunch Ideas

Pair any of these with fresh fruit and a beverage (kid-friendly water or low-fat milk), and your child will have a healthy lunch to keep him going all day long.

Hummus Dip

What kid doesn’t like to dip? Veggies with hummus are yummy, filling and full of heart-healthy fiber and brain-boosting vitamins. Scoop store-bought hummus (Sabra and Cedar’s are good ones) into a small container; pack strips of carrots, cucumbers, bell peppers and pita slices separately for a tasty Mediterranean meal.

PB with a Twist

Shake up that old PB&J routine with something new. Instead of jam, top PB on bread with slivered almonds, raisins or banana slices. Or try a different nut or seed butter (like almond and sunflower) instead of the old-standby. Drizzle with a bit of honey for just a touch of sweetness.

Read on for more recipes at the Dallas Morning News.

And don't forget that making the lunch is just half the battle - it needs to be eaten (and enjoyed), as well.  Be sure to scan my tips on making the lunch-making process at your house is successful - so everyone in the family remains happy and lunchboxes come home empty.

Fast Food School Lunch

I can't tell you how many times I have met my daughter for lunch at her school, walked into the cafeteria and smelled that undeniable smell: fast food.

Her school doesn't serve fast food; these are lunches parents have brought in for their kids to eat that day. Their 6-year-old kids. Munching down on Chicken McNuggets, french fries, chocolate milk, hamburgers, you name it.

I've talked to a few parents about it and they tell me it's a special treat for their kids. Or the child forgot their lunch for the day and the parent had to run something up there. Or, it's a special day because Mom or Dad came to visit.

Come on, parents - we can do better than this.

We live in a small town (a suburb, really, but it has a wonderful, small-town feel); it's roughly 14 square miles with a population of about 39,000. And we do have many convenient, inexpensive fast food joints here. As a matter of fact, I counted them:

* two Sonics
* two McDonalds (which seems to be a favorite with the lunchtime crowd)
* two Wendy's
* two Subways
* KFC
* Taco Bell
* Chicken Express
* Quizno's
* Dairy Queen
* Boston Market
* Chipotle
* Mooyah Burgers
* At least five pizza places
* And that's not counting the locally-owned BBQ, donut or other fast-food type establishments
* Plus, I'm sure I missed a few

Seriously, I could eat at least one fast food meal daily at a different place 30 days in a row - all within a convenient 5-minute drive from my house.

So, fast food is definitely here. But that doesn't mean we have to eat it.

We can do better than this.

If you're looking for a fast, fairly cheap meal you can take to your kid as a treat or as an "oops, I forgot your lunch" lunch, there are so many other better choices than the requisite chicken nugget/fries/chocolate milk.

Try one of these healthier ideas for next time:

• Grocery stores typically have fresh sandwiches, salads or pizza. Market Street here has awesome (and quick) fresh-to-order, custom-made sandwiches, salads (my favorite is the Asian with crispy noodles any kid would love) and pizza. Order your pizza with less cheese, on a crispy thin crust with your child's favorite toppings - my 3-year old devours them.

• Here in Coppell, a locally-owned store called Healthy Me also has fresh-to-order meals (there is a chef on-site) and they specialize in kid meals and box lunches.

• Chipotle has pretty healthy choices and they try to provide locally-grown meats and produce. Split a burrito with your child or get him a salad bowl with beans, rice, a little cheese and some chicken (omit the lettuce if your child won't eat it - like my daughter).

• Subway has great options for healthy sandwiches - turkey, ham, veggie. Catch your favorites on their "featured day" and pay just $2.50 for a 6-inch sandwich. Plus you can order online for super fast service. Just try to forgo the chips and fountain drink.

• Jason's Deli (which is about 10 minutes away) has a great kids menu, complete with baked chips, fruit, organic apples and organic lowfat milk. Call ahead to make it a fast pick-up.

• If you must go to McDonald's, try their small, plain hamburger with a side of apples and a lowfat white milk. Much better than the chicken nugget Happy Meal (with over 20 grams of fat and about 1/2 of your child's calorie allowance for the entire day).

Any other ideas for fairly healthy, on-the-go kid lunches (and for our lovable, notoriously picky eaters)? Share in comments.....

Fun at the YMCA Healthy Kids Fair

I had so much fun yesterday at the Coppell YMCA Healthy Kids Fair - there were kids and families everywhere, learning about healthy living and eating right. And of course, I did my part by having kids play the game "Guess How Much Hidden Sugar" found in common drinks and snacks.

Some shout-outs to my favorite people and moments of the day:

* Tresha Glowacki for generously donating half of her table to me and all my stuff (and for introducing me around to all the people in the room). She is with MyCoppellToday.com - I write monthly articles for the site - and Youth Sports Today. Thanks, Tresha; you are awesome.

* My mom, who stood next to me for awhile exclaiming, "Goll-eee Susan!" or "Well I didn't know that!" when I would show kids how much added sugar is in, say, a Gatorade or Starbucks flavored latte.

* My daughter, Isabella, who memorized every food product and its associated sugar content - and who delighted in shouting out the answers when the kids didn't guess right.

* My son, Zander, who took a few minutes out of his basketball playing time to stand behind the table asking everybody who walked by if they wanted a free Soyjoy bar or box of Total (our prizes).

* The many parents who nudged their kids and said, "See, this is why I tell you not to drink that stuff". Right on, people.

* The several kids who truthfully said "water" when I asked what they drank after sports activities. Special high-fives to the older kids who said they refused to drink soda, even at friends' houses.

* The mom who (like me) feeds her kids frozen waffles for breakfast on crazy school days and not Fruit Loops or some other sugary cereal. We had fun discussing the healthiest brands available.

Finally, my very favorite moment of the day: the 10-year-old boy who sauntered up to my table with all of his friends and proceeded to shrug and say, "So. Who cares?" as they played the game. He came back by himself at the end of the day and very shyly asked me to show him everything again and to explain exactly what hidden sugar meant. And, he said thank you.

And for me - if I influenced even just one person into changing their eating or drinking habits for the better, then I count that as a pretty successful day.

Bean Heaven

We had one of my signature easy-to-make, inexpensive-yet-healthy meals the other night: black bean tacos (AKA bean burritos or bean tostadas - depending on what's in the house).

I've been making this for about 20 years now. It has always been a favorite even before I really knew it was healthy; I just have always loved beans and fresh produce. Plus it was super easy to make back in the day when I traveled quite a bit and lived by myself.

Now that I have a family, it has become a go-to favorite for a different reason: the kids love it and can help make it in about 10 minutes. And everyone eats it up - seriously, every single time. And if you're a parent, you understand my emphasis on every single time.

A few healthy tidbits about this recipe:

• Beans are low in fat and cholesterol, yet high in fiber; plus they contain essential iron, B vitamins and protein; a great meat substitute for me and my semi-vegetarian kids
• We use whole grain tortillas (Central Market's are really tasty and a good choice); or, for a change, I use packaged flat tostada shells (Old El Paso makes decently healthy ones; or you can make your own by toasting corn tortillas)
• I sometimes add rice to boost nutrition (brown rice provides even more fiber and vitamins; plus, beans combined with rice makes a complete meatless protein)
• I set up a burrito bar so everyone can make their own - usually with cheese, greens, heart-healthy avocado, and chopped up cucumbers, carrots, tomatoes, red bell peppers, etc.
• I use salt-free spices such as cumin and chili powder, plus fresh lime juice, to season the beans
• To decrease the sodium found in canned beans try this technique: drain each can in a colander, then rinse twice with cold water; you can decrease sodium content by 50%
• I have never measured anything for this recipe; I just throw everything in a bowl and season to taste
• We always add fresh fruit on the side for a super-healthy meal

Have fun changing up the type of beans you use, as well as the spices and veggie/cheese fillings. Your family might enjoy more gourmet or spicier versions than we gobble down at our house.


Susan's Black Bean Burritos

• 2 cans of beans (black, pinto, whatever), drained and rinsed twice
• Fresh lime juice (to taste)
• Cumin powder, chili powder (to taste)
• Fresh, assorted chopped veggies for filling
• Fresh cheese for filling (we like shredded monterrey and cheddar mixed)
• Whole grain tortillas 0r low-fat tostada shells
• Whole grain cooked rice (optional)
• Favorite salsa (optional)

Combine beans, lime juice, cumin powder and chili powder in large bowl. Warm tortillas; fill with beans, assorted chopped veggies, cheese and rice. Sprinkle with salsa, roll up and enjoy...Yum.

I love it!

My kids eat frozen waffles around here for breakfast many days. Especially school days - crazy mornings where we get up at the crack of dawn and manage to eat breakfast, fix lunches, get dressed, brush teeth, pack backpacks and walk to school all before that final tardy bell rings.

Because frozen waffles are one of the few things we eat around here that are convenience foods, I take great care in choosing brands with the most nutrition. I really like Van's and Nature's Path. Both have whole-grain options with minimal saturated fat, sugars or salt and more fiber than most. Nature's Path has a seriously good Maple Cinnamon with oat bran - pair that with some fresh fruit and skim milk and my kids eat it up.

Most days, my 6-year-old fixes her own (with adult supervision at the toaster, of course). Today, she was running late and asked me to fix them for her. She requested a plain, multi-grain waffle plus one Maple Cinnamon because, as she informed me, "They are the healthiest ones because I read the label. And I want to eat the healthiest ones because they have lots of vitamins and fiber which are good for me."

I just stared at her as she flashed a smile and ran upstairs to get dressed.

Ah, my heart swells with pride! All those label reading games we play at the grocery store have truly made an impact.

Today is a great day!

The Kids are Cookin'

I cooked dinner last night and my kids played their usual "cooking game".

The cooking game involves each of them rummaging through the cabinets and drawers (and my spice rack), pulling out bowls, wooden spoons, measuring cups - basically any kind of cooking paraphernalia they can find. Sometimes they uncover stuff I didn't even know I had: a tiny whisk, cool wooden chopsticks, long-forgotten cookie cutters or a spice called "Ole Chicago Seasoning".

The object of the game is not really to help me cook. They do help me cook sometimes, but this game is different. First they discuss the scenario: Should they be chefs? Stars of their own cooking show? Or just living at home? Once that key direction is agreed upon, they don their aprons, sit on the floor, arrange the many, many utensils and proceed. Next comes lots of banging, stirring and loud discussions of each dish (ingredients used, spices tried and cooking technique) and finally, a big "ta-da" with tastings and applause.

I write about this because I love the fact that they play this game. I love it that they are in the kitchen with me while I cook. Yes, they are playing a game, but at the same time they are seeing how I cook and the healthy ingredients I use. They typically stop several times to inquire about what I am doing and why.

Being in the kitchen and a part of the meal-making process gives them a fundamental connection to food - how it is stored, how it looks, the preparation methods and finally how it is served as a meal. My hope for my kids is that these seemingly simple evening games in our kitchen will continue to blossom into a lifetime love of cooking, food and family fellowship.

Hallelujah!

Today, I rejoice! My three-year-old son ate not only one, but two vegetables for lunch.

Now, understand, this is a child that looked me right in the eye not two weeks ago and stated very emphatically, "I...don't... like... vegetables." Not just any child, mind you, but a dietitian's child. This kid should be eating, dreaming and loving vegetables. He should be running freely through the produce section, joyfully tossing carrots, cucumbers, potatoes and green beans into his little grocery cart.

But alas, no, this is not so. A three-year-old is a three-year-old is a three-year-old. And the old saying, "You can't make a kid eat, sleep or go to the bathroom", rings so true. So yes, I count the small victories here in my home. And today, I rejoice that my child inhaled a huge bowl of sweet potatoes (without sugar, BTW) and crunched down three baby carrots.

Yes, the smell of victory is sweet.

They're playing (exercising, really)

My kids and husband are outside this very minute, playing football and soccer in our front yard. I hear them screaming, laughing, cheering. And I love it because you know what? They are all exercising and they don't even know it (yes, even my husband, who would never admit to "exercising").

But really, it's a perfect day here: sun is starting to set, weather is cool, homework is done. So many kids stay inside this time of day, but I try to make it a point to get mine out before the "witching hour" of 6:00pm. It doesn't always happen, but we make it a few times per week.

If you have kids under the age of 8, try and instill an appreciation for the outdoors now - before they become distracted by other, less active, forms of entertainment.