The typical person has more than 500 species of bacteria in their colon!  The key is to make sure that the beneficial bacteria outnumber the unfriendly ones that can cause problems.

This bacteria balancing act can be disrupted in two major ways:

1. Antibiotics kill off good bacteria as well as the bad ones so some health experts recommend consumption of probiotics to restore a healthy balance.

2. Disease-causing bacteria, yeasts, fungi, and parasites can upset the balance of bacteria in the digestive tract as well. Researchers are studying whether probiotics could fight the bugs that play a factor in conditions like:

• Infectious diarrhea
• Irritable bowel syndrome
• Inflammatory bowel disease
• Infection with Helicobacter pylori (H. pylori), a bacterium that causes most ulcers
• Tooth decay and periodontal disease
• Stomach and respiratory infections that children can get in daycare
• Skin infections and eczema in children

One thing to remember is that different strains of probiotics have different benefits. Read the label to make sure the probiotic strain you’re using has been tested for the condition you’re hoping to help. Luckily, there are plenty of probiotic foods on the market to choose from including fermented foods like miso, tempeh, kefir, yogurt (Janice recently did some work on behalf of Dannon, maker of Activia and DanActive to educate consumers about the power of probiotics), GoodBelly probiotic juice drinks, ProBugs organic kefir for kids and more.

If you are interested in more information on the science behind probiotics check out the Dannon Probiotics Center and the National Institutes of Health National Center for Complementary and Alternative Medicine.

The Moms’ Party Punch

During our show this week we also talked about our weekend activities, especially Janice’s daughter Carolyn’s graduation party.  About 75 people stopped by to wish Carolyn well and to enjoy the festivities and food. The rainbow of fruit salad with watermelon stars (made by good friend Mary) and our new Party Punch (one of the recipes planned for our upcoming cookbook) were a big hit! Carolyn will be heading off to study neuroscience at Connecticut College in the fall and we’ll miss her recipe testing skills, among other things!

Rainbow of Fruit with Watermelon Stars

Congrats Carolyn!!

Welcome reception for Live Well 2010 at the Villagio Inn & Spa in Yountville, CA  

Chef Bob Hurley of Hurley’s Restaurant cooks up Moroccan Marinated Tenderloin of Beef  

Chef Anne Gingrass, Executive Chef of Brix, cooks with tri-tip  

Grilled Green-Peppercorn Marinated Beef Tri-Tip with Lemon Thyme Farro created by Anne Gingrass, Executive Chef, Brix  

There was lots of talk at the conference about adding  flavor without excessive amounts of fat, and Chef Dave Zino highlighted 10 flavor boosters including what he calls, the umami advantage. Umami is known as the fifth taste and is often referred to as savoriness. Beef has umami as do mushrooms, blue cheese, red wine, Parmesan cheese, tomatoes, corn and potatoes.  

Dinner at Tres Sabores winery took place under giant olive trees and showcased the umami advantage with a dish of Grilled Beef Tenderloin with Porcini Glaze  

Chef Sarah Scott paired the dish with Farro Tabbouleh and Rancho Gorda Mayacoba Beans with Purslane  

Marinades and rubs are another way to boost flavor, so we thought we’d share this simple rub … just in time for Father’s Day cookouts.  

Lemon Thyme Rub

Makes 1/2 cup  

Rubs applied to the surface of uncooked steak add flavor … though they do not tenderize. You can apply this rub just before grilling or up to two hours in advance.  

3 tablespoons chopped fresh thyme
2 tablespoons minced garlic
1 tablespoon freshly grated lemon peel
1 tablespoon olive oil
2 teaspoons coarse grind black pepper
1 teaspoon salt  

Combine all ingredients in small bowl.  Apply rub evenly to both sides of steak. Grill to desired doneness.  

Print Recipe  

A highlight of the trip was the Be The Chef cooking challenge at the CIA where attendees were placed into groups and assigned a recipe from famous chefs including Julia Child, Bobby Flay, and Ming Tsai.  

Liz teams up with Sandra Nissenberg, Mary Young, and Mitzi Dulan to prepare celeb chef, Ming Tsai’s Wok-Stirred Curry-Ginger Beef & Leeks  

Cooking “students” choose ingredients from the “Farmer’s Market” table  

A sampling of the day’s creations included Julia Child’s Boeuf Bourguignon, and Ming Tsai’s Wok-Stirred Curry-Ginger Beef & Leeks and Sweet & Spicy Beef Noodles  

Liz’s take-away after eating beef for several days straight was that the key to including meat in a healthy diet is to choose lean cuts, keep the portion size to 3 or 4 ounces (about the size of a deck of cards), turn to flavor enhancers that heighten the flavor without the fat (unless it’s a healthy fat like olive oil, avocados, or nuts) and to pair it with interesting whole grains, and of course, lots and lots of fruits and vegetables.  

For more photos from Live Well 2010, check out our flickr page.

Have you ever cooked farro or teff?  What about amaranth or barley? For the lowdown on every grain under the sun, visit the Whole Grains Council website, a fabulous resource for everything whole grains … or tune into this week’s Cooking with the Moms podcast.  During the show, we dish about whole grains and all the easy ways to add them to your family’s diet.

Giveaway News: For fresh ideas on whole grains, our friends at Bob’s Red Mill are sponsoring a giveaway for our readers.  To enter, leave a comment at the end of this post with your favorite way to incorporate whole grains into your family’s diet or share a recipe using whole grains. Three lucky winners will receive an assortment of whole grain products from Bob’s Red Mill — things like Spice Apple Bran Muffin Mix, 13-Bean Soup Mix, 10-Grain Hot Cereal, Quinoa, and more.  Winners will be selected randomly using random.org, and the giveaway ends at noon on June 25th.

Several weeks ago, Janice had the pleasure of touring Bob’s Red Mill while in the Portland, Oregon during the annual meeting of the International Association of Culinary Professionals.  Bob Moore founded Bob’s Red Mill over 30 years ago to preserve the ancient craft of stone milling and to grind whole grains for the local community.  Now, with over 200 employees, the company offers 400 wholesome products including ground flaxseed, quinoa, teff, whole wheat pastry flour, millet, whole grain pancake mix, gluten-free all-purpose baking flour, and apple blueberry granola (over 100 of them are gluten free too). You name it … if it’s a whole grain, they grind it, mill it, mix it, and sell it!

After touring the facility and seeing the whole grains being crushed and ground, Janice went to the store and feasted on a breakfast burrito wrapped in a whole grain flour tortilla with grits and fresh fruit on the side.  There, she met Bob and asked if he wanted to be a guest on our podcast.  To her delight, he said yes, and he invited his program director, Lori Sobelson to join the conversation too.  Lori runs all the culinary classes and programs offered to the community, and she shared two of her favorite kid-friendly recipes including Cranberry Oatmeal Cookies and Hazelnut Quinoa Salad (see below).  These two charming folks spent close to an hour chatting with Janice about everything from how the company was started to how to get kids to eat more whole grains.

Breakfast Burrito and Fruit Salad at Bob’s Red Mill

Bob and Janice take a spin in his 1931 Ford

Bob’s Red Mill Cranberry Oatmeal Cookies

Makes about 24 Cookies

• 1/2 cup unsalted butter, room temperature (we used 1/4 cup butter and 1/4 cup canola oil)
• 1 cup light brown sugar
• 1 large egg
• 1 teaspoon vanilla extract
• 1 cup whole wheat flour
• 3/4 teaspoon baking soda
• 1/4 teaspoon salt
• 1 1/2 cups Old-Fashioned Rolled oats (not instant)
• 1/2 cup dried cranberries
• 1/2 cup walnuts, coarsely chopped

1. Preheat oven to 350 degrees and place rack in center of oven. Line two baking sheets with parchment paper.  Set aside.

2. In a bowl using an electric mixer, cream butter (or butter and canola oil if using both) and sugar until creamy and smooth about 2 to 3 minutes.  Add the egg and vanilla extract and beat to combine.  Add the flour, baking soda, salt and old-fashioned oats.  Beat until well incorporated.  Stir in cranberries and walnuts.

3. For small cookies place about 1 tablespoon of batter on the prepared baking sheet, spacing cookies about 2 inches apart.  For larger cookies, use an ice cream scoop or about two and one half tablespoons of batter per cookie.  If your batter is too soft, place in the refrigerator for 30 minutes to firm it up before baking the cookies.  Flatten the cookies slightly with the palm of your hand and bake cookies about 10 minutes for smaller cookies and 13 to 14 minutes for larger cookies, or until light golden brown.  Remove from the oven and let cookies cool about 2 minutes on the baking sheet before transferring them to a wire rack to cool.

A recipe from Bob’s Red Mill Bakery, Bob’s Red Mill Natural Foods

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As we mentioned in the podcast, on Bob’s 81st birthday he gave the company to his employees. He said, “I didn’t want it to be acquired by a competitor who would take it to pieces and fire everyone.  I couldn’t let that happen.”

Hazelnut Quinoa Salad

Makes 4 Servings (courtesy, Lori Sobelson)

• 2 cups quinoa, cooked
• 1/4 cup hazelnuts, toasted and crushed
• 1/4 cup finely chopped green onions
• 1/2 cup red seedless grapes cut in half

• 1/3 cup orange juice
• 1/4 cup strawberry fruit spread
• 3 tablespoon balsamic vinegar (or white vinegar)
• 2 tablespoon canola oil
• 1 tablespoon silken tofu
• 1 medium clove garlic, minced
• 3/4 teaspoon salt

1. To cook quinoa:  In a saucepan over high heat, bring 2 cups water to boil.  Add 1 cup quinoa grain and ½ teaspoon salt.  Reduce heat and cook covered for 12 minutes.  Quinoa will be done when grain has absorbed all of the liquid.  Place quinoa on cookie sheet to cool.

2. In a medium size bowl combine cooled quinoa, hazelnuts, green onions and grapes.  Serve at room temperature or chill for 2 hours before adding dressing.

3. In a food processor or blender, combine all of the dressing ingredients.  Blend for about 1 minute or until smooth. Set aside until main salad ingredients are ready to serve.  Just before serving pour dressing over quinoa mixture.  Pour slowly as you will have more than you need.

* If you don’t like the dressing recipe listed above a low-fat raspberry vinaigrette may also be used.

Print Recipe

Good luck on the giveaway. We can’t wait to read about all of your ideas!

Stella Chop Salad with Chicken, Hard Boiled Egg, Tomatoes, Bacon & Red Onion.

Duck Omelet with Duck Confit, Crumbled Goat Cheese, Mushrooms & Baby Spinach and a platter of mile-high French Toast in the background!

Lots of fun goodies — including a stuffed EB Egg — to take home and sample.

Chocolate Torte with Vanilla Gelato & Chocolate Sauce completes the meal.

 Janice & Liz meet Bart, Director of Quality, and Roger, Marketing Manager.  Not seen in the photo (taking the picture): Lainie, EB’s Marketing Coordinator.

Seven million Eggland’s Best Eggs are produced every day, and like all eggs, they provide a host of important nutrients including high-quality protein and choline, a B vitamin essential for normal brain and nerve function. EB hens are fed a special vegetarian diet of grains and canola oil, supplemented with of rice bran, alfalfa, sea kelp and vitamin E. They even eat marigolds which imparts a beautiful yellow color to the yolks and boosts the antioxidant levels. As a result, compared to ordinary eggs, they are higher in vitamin D, vitamin E, and lutein (an antioxidant good for eye health), and each large egg contains over 100 milligrams of heart-healthy omega-3 fats (versus 37mg in other eggs). 

One of the best parts about the evening was getting to meet some of our fellow Boston-area food bloggers. 

Sitting at our table were the following foodies:

Athena — Forays of a Finance Foodie
Susan –  Transient Travels
Nicole — Healthy Chow
Sarah — The Pink Shoe Diaries
Peter – On a Clear Day You Can See Forever
April — Wicked Tasty Harvest
Will — The Boston Foodie

Janice sat next to April at dinner and somehow — don’t ask us how — the conversation turned to kale chips. Janice shared our previous experience making them … and our lack of success (after forgetting to take a batch out of the oven and burning the feathery “chips” to smithereens, we kind of gave up on the recipe). Re-inspired by April whose 4-year old daughter loves them, we decided to give kale chips another try. The results weren’t bad – most of our kids liked them a lot though they all agreed the chips were “weird but good.”

Crispy Kale Chips

Makes Lots of Chips! (Adapted from April at Wicked Tasty Harvest) 

• One 1-pound bunch kale
• 1 ½ tablespoons extra virgin olive oil
• 1/2 teaspoon ground ginger
• 1/4 teaspoon smoked paprika
• Pinch chili powder
• Kosher salt

1. Preheat the oven to 250° F. Remove the stems and woody ribbing from the tender leaves. Tear the kale into bite-size pieces. Wash and dry.

2. In a large bowl, whisk together the olive oil, ginger, paprika, and chili powder.  Stir in the kale leaves and toss with your hands, coating each leaf, front and back. Lay the kale out on a parchment paper–covered cookie sheet, and sprinkle with the salt (The Meal Makeover Moms had enough kale for three batches). Wash your hands so you don’t rub chili powder into your eyes. Just sayin’.

3. Bake in the oven until they are flat and crisp, about 15–20 minutes. (It took about 17 minutes for mine, although the recipe that inspired it online said 33 minutes.) * For The Meal Makeover Moms, it took about 25 minutes.

4. Remove with a spatula and let them cool. Serve them to someone who will try one and say, “Kale chips?!?” as they bite into one. In about 1 minute, they’ll come back for 10 more. You could also grate hard cheese, like Pecorino or Parmigiano-Reggiano over them for a cheesy treat.

5. I stored the leftovers in an airtight container and three days later, the last stragglers are still crisp and delicate—and delicious.

Print Recipe

Okay, back to the EB event, which we left with a swag bag filled with a stuffed EB egg, a spatula and a bag of EB’s hard-cooked peeled eggs.  Talk about convenience!  You can use them for egg salad, deviled eggs, or sliced up for a salad topping.  If you’re inclined to hard-cook your own eggs but aren’t quite sure of the best method, read on for our tried-and-true technique.

How to Hard Cook an Egg:

Have you ever hard boiled an egg only to end up with an unsightly green-gray ferrous sulfide ring around the outside of the cooked yolk?  This can happen when the egg is overcooked and/or not chilled quickly enough.  For a perfect egg every time, follow these four steps:

> Place eggs in a saucepan in a single layer and add enough cold water to cover by an inch.

> Bring the water just to a boil, remove from heat, cover, and let sit for 17 minutes.

> Remove the eggs from saucepan and place in a bowl filled with cold water and ice (or carefully drain the hot water from the saucepan and refill with cold water and ice).  Cool for 5 minutes.

> To peel, gently tap eggs on kitchen counter to crack.  Then roll gently, pressing down just enough to crush the shells all over.  Peel under cool running water starting at the large end.

Thanks again to Lainie, Roger, and Bart from Eggland’s Best and Mary Kate from Kitchenbelle for a fun night out!

On our first night in town, Diane made an Indonesian-inspired pasta dish, and Leah devoured every morsel on her plate.  For me, this was BIG news — not that Diane cooked but that Leah devoured, so I decided to share the recipe on this blog post and on this week’s Cooking with the Moms, which is dedicated to my time in Portland.  The recipe came from Sunset Magazine, and Diane tweaked it a bit by using lite coconut milk and low sodium soy sauce … just like I would do!

Sesame Broccoli Pasta
Makes 4 servings (Adapted from Sunset Magazine)

• 1 pound broccoli crowns
• 8 ounces dried regular or whole-wheat rigatoni pasta
• 2 teaspoons minced garlic
• 2 teaspoons minced fresh ginger
• 1/2 teaspoon cumin seeds (we used ground cumin)
• 1 tablespoon peanut or other vegetable oil
• 2/3 cup canned lite coconut milk
• 1/4 cup tahini (sesame paste) or old fashioned-style peanut butter
• 1 tablespoon lite soy sauce
• 1 tablespoon toasted sesame oil
• Hot sauce
• Lime wedges
• Salt

1. Rinse broccoli. Trim off leaves and stem ends. Cut crowns into 1- to 1 1/2-inch florets, and thinly slice stalks crosswise.

2. Cook pasta in a large pot according to package directions, stirring occasionally, until barely tender to bite, 7 to 10 minutes.

3. Meanwhile, in an 11- to 12-inch frying pan over medium-low heat, stir garlic, ginger, and cumin in peanut oil until garlic is soft, 3 to 5 minutes. Increase heat to medium. Add broccoli and 1/4 cup water. Cover and cook just until broccoli is tender-crisp to bite, about 2 minutes.

4. In a small bowl, mix coconut milk, tahini, soy sauce, and sesame oil. Add to broccoli mixture; stir often just until simmering.

5. Drain pasta and return to pan. Gently stir in broccoli mixture. Spoon into a serving bowl. Serve with hot sauce, lime wedges, and salt to taste.

Nutrition Information per Serving:  420 calories, 20g fat (4g saturated, 0.7g omega-3), 230mg sodium, 47g carbohydrate, 8g fiber, 18g protein, 70% vitamin A, 180% vitamin C, 10% calcium, 15% iron

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While in Portland, I feasted on fine food and hobnobbed with some of my favorite foodie friends.  One highlight of the conference was a digital photography workshop led by Matt Armendariz from MattBites.com.  There I met Michelle Stern from What’s Cooking Blog, a blog devoted to cooking with kids, and I met Jaden Hair from Steamy Kitchen.

The opening reception featured a delicious array of local food, wine, and beer.  Even my niece Jen, who works for Taylor Shellfish, was there shucking oysters.  I have never been a fan of raw oysters, but the Kumamoto oysters I tried convinced me that I’ve been missing out.

The food at IACP was top notch … something I guess you’d expect at a culinary conference! On day-one, I ate lunch with a group of dietitian pals including Deanna Segrave-Daly, Michelle Dudash, and Jill Nusinnow (AKA the Veggie Queen).  We were all excited to see the “favors” on each table … tiny Le Creuset pots.  Little did I know that this was an omen for bigger and better things to come (later in the week, I won a raffle for a  giant orange Le Creuset Dutch oven)! Another high point for me was seeing one of my very favorite cookbook authors, Shirley Corriher.  She was making the most delicious biscuits ever using TendaBake flour.

Okay, so in addition to catching up with family and friends, I also met one of our Meal Makeover Mom fans. Here’s the back story:  On an earlier podcast, we mentioned that I’d be in Portland and suggested that listeners who lived in the area get in touch. Imagine my excitement when Teresa, a fan from Vancouver, WA, and her 15-month-old son Quinn met me for lunch during my trip. We shared a whole grains meal at Bob’s Red Mill after a tour of their world headquarters.  It was so cool that Liz and I plan to devote an entire podcast to that experience.  Anyway, thanks to  Teresa for making the journey to meet me.

On my final night of the conference, I attended an incredible dinner sponsored by the California Fig Industry.  Check out the ridiculously decadent dessert they served: Chocolate and Macadamia Nut Tart with California Fig Sauce.  Woohoo … What a great way to end my week in Portland.

Simon attends the annual Pancake Breakfast … something he’s enjoyed since making the transition from baby food to solids!

All morning long, locals and visitors start the day with a hearty meal, stacked with nostalgia.

Members of the First Baptist Church help raise money for charities like Habitat for Humanity and the Lexington Food Pantry.

With three local churches to choose from, this year, we decided to dig into an all-you-can eat pancake feast at the First Baptist Church. The pancakes were amazing. Served on real china, they came out hot and light — they actually tasted more like crepes than pancakes. The pancakes are made from scratch versus a mix, and the recipe is an “antique,” handed down from the minister’s mother. One of the members actually shared the recipe with me.

Patriots’ Day Pancakes
Feeds a Huge Crowd

• 15 cups all-purpose flour
• 4 cups sugar
• 1/2 cup cream of tartar
• 1/4 cup baking soda
• 1/4 cup salt

Mix 10 cups of the dry mix with 12 large eggs and 1/2 gallon milk.

Print Recipe

Here are a few other images from this year’s Patriots’ Day …

Simon and Josh wait for runners to cross the finish line during the Lion’s Club 96th annual Patriots’ Day 5-Mile Road Race.

The annual Lexington Patriots’ Day Parade attracts huge crowds.

A group from the Lexington Community Farm Coalition propose a new community farm that would bring fresh, local produce and hands-on educational programs to the community.

My husband, Tim, thinks our excitement over Patriots’ Day & pancakes is a bit “over the top.” But then again, he’s British, and he clearly hasn’t gotten over the fact that the English lost the Revolutionary War!  As for me, I can’t wait for next year …

]]> http://mealmakeovermoms.com/kitchen/2010/04/24/pancakes-on-patriots-day/feed/ 3 http://mealmakeovermoms.com/kitchen/2010/03/29/teen-nutrition-part-1-meal-makeovers-for-teenagers/ http://mealmakeovermoms.com/kitchen/2010/03/29/teen-nutrition-part-1-meal-makeovers-for-teenagers/#comments Mon, 29 Mar 2010 17:33:49 +0000 The Meal Makeover Moms http://mealmakeovermoms.com/kitchen/?p=8497 For the past five years (or maybe six … we’ve lost count), we’ve participated in Project Wellness, a day-long series of workshops for 7th grade students and their parents at the R.J. Grey Junior High School in Acton, MA. The Meal Makeovers for Busy Families class that we teach features lots of tips for boosting the nutritional GPA of teen favorites — things like pizza, chips, soft drinks, and white bagels — and empowers teens to take charge of their diets by choosing lots of fruits, vegetables, and whole grains. The class culminates in a Food Network style smoothie contest where teams of teens are given vanilla and fruited yogurt, 100% fruit juices, frozen fruit, and bananas and are challenged to create a delicious smoothie snack.

We begin the class with some silly icebreakers to get everyone thinking “nutrition.” From there, we dive into our makeover tips and the smoothie cook-off. For this post, we thought it would be fun to share our icebreaker activity and makeover tips.

Icebreaker: Name That Food

Q: This tiny vegetable comes in a variety of colors – white, black, brown, and cranberry. Though it is a vegetable it is sometimes referred to as the magical fruit.
A: Beans

Q: This super food gets a bad rap from some cardiologists. Despite its reputation, this incredible edible food is packed with nutrients that keep everything from your eyes to your brain healthy.
A: Eggs

Q: Only 40% of the world’s population has the enzyme needed to digest cow’s milk.  Thanks to this food, people who can’t drink milk can get the calcium and vitamin D they need to maintain strong bones.
A: Soymilk

Q: The average teenage boy consumes nearly four cups of this food each day. It’s packed with calories but zero nutrition, and research shows that consuming too much of it may leach calcium from your bones.
A: Soft drinks

Q: Anthocyanins and phenolics may not sound appetizing, but this fabulous food tastes great when added to a yogurt parfait, topped on pancakes, or blended into a smoothie.
A: Blueberries

When we ask teens what they eat for breakfast and snacks, bagels are often their number-one choice. Bagels are fine … but they’re not exactly nutritional superstars. Rather than tell middle and high school kids to give up their favorite foods, however, we prefer the more low-key makeover approach:

Teen Food Makeovers:

If you like BAGELS …

• Choose a whole wheat bagel instead of the usual white, or try a mini whole wheat bagel (brands we like are Pepperidge Farm and Thomas‘).
• Top with PB&J, a slice of lowfat cheese, or an egg omelet & cheese.
• Switch to a homemade muffin, like our Pumpkin Chocolate Chip Muffins, for a change of pace.

If you like TACOS …

• Add black beans, shredded carrot, or corn to the meat mixture.
• Use your own seasonings such as cumin, chili powder, and garlic powder instead of the usual salty taco seasoning packet.
• Choose a healthy taco shell free of trans fats.

If you like PIZZA …

• Choose healthy toppings such as sauteed mushrooms, onions, bell peppers, or broccoli instead of fatty/salty pepperoni, meatballs, or sausage.
• When making your own at home, top with lowfat cheese versus full fat.
• Opt for pizzas made with a whole wheat crust or a blend of whole wheat and white.

If you like HOT DOGS …

• Look for an all-natural, nitrite-free brand (we like Coleman Natural and Applegate Farms).
• Use a whole wheat bun.
• Choose healthy side dishes including crunchy cut up veggies and sliced fresh fruit.

If you like MAC & CHEESE…

• Choose a natural brand or one made with whole grains (we like Annie’s Homegrown).
• When using a boxed mac & cheese, make it with 2 tablespoons canola oil vs. 4 tablespoons butter, and use lowfat milk.
• Add fun mix-ins including petite peas, flaked tuna or salmon, cooked broccoli florets, leftover chicken.

If you like PEAS & CORN …

• Expand your veggie repertoire with edamame, snow peas sautéed in oil and tossed with light teriyaki sauce, steamed broccoli drizzled with extra virgin olive oil & kosher salt, or sweet potato fries (we like Alexia).

If you like SOFT DRINKS …

• Make your own fizzy drink by mixing together 100% fruit juice and seltzer or club soda.
• Switch to water. If it’s boring, add a slice of lemon, orange, or lime.
• Make a nutrient-packed smoothie or frosty with lots of fresh and/or frozen fruit.

Tell us what you’ve been doing to steer your teen toward healthier food choices. And be sure to check back on Wednesday for Part 2 of our Teen Nutrition series (we’ll be answering some of the most common questions from parents and teens).

Here at Meal Makeover Moms’ Kitchen, we applaud the First Lady’s efforts (in fact, we devoted this week’s Cooking with the Moms podcast to the topic). Her initiative strives to tackle four things: Healthier Schools, Physical Activity, Accessible and Affordable Healthy Food, and Healthy Choices. That’s certainly a tall order, but we believe Obama’s challenge to all of us — parents, school administrators, the food industry — is not just timely and critical … it’s doable.

Giving parents the tools they need to get nutritious meals on the table AND to get their kids to eat it happily without complaint has been our mission for the better part of the last decade. So we’re thrilled the issue of kids’ nutrition is receiving the national attention it deserves. Clearly, there are a lot of people out there who share our delight in Let’s Move and who are doing amazing things to promote a healthier future for children. Everywhere we look, we see positive changes taking place. Here are a few examples of things that caught our eye just this week (and it’s only Tuesday).

> Mandy, who writes the blog, Gourmet Mom on the Go, introduced a fun new Secret Mission Worksheet to encourage kids to try new fruits & vegetables. You can download it at her blog.

> Sally Sampson, a Boston-based cookbook author, launched a free cooking magazine for kids called Chop Chop. It features nutritious, kid-friendly recipes, games, and lots of cool food factoids.

> In Liz’s town, two amazing moms founded an after-school program for kids ages 7 to 12 called Kids Cooking Green. They teach hands-on classes about the value of cooking and eating locally grown foods, and the program culminates with a delicious dinner party hosted by the students, which Liz attended on Friday night (Liz helps with the program’s nutrition component and will be blogging all about it soon)!

Michelle Obama has added fuel to the exciting national discussion about new ways to improve the food choices available to children in schools, restaurants, at the corner grocery store, and at home, and it’s the “at home” part that got us thinking about our latest blog giveaway. To encourage everyone to cook more at home (we believe cooking at home offers parents the most control over what goes into their kids’ tummies), one lucky winner will become the proud owner of a 10-piece set of Anolon® Nouvelle Copper cookware! This giveaway is valued at $399.00.

In the spirit of full disclosure, we don’t work for Anolon. Janice met some of the Anolon folks at an International Association of Culinary Professionals conference a few years ago, and they have generously donated several items since then. Anolon® Nouvelle Copper, suitable for all cooktops, provides even heat distribution, and is nonstick (so it’s easy to clean, which, as busy moms, is something we appreciate). The giveaway includes a 1.5 Quart Covered Saucepan, 3 Quart Covered Saucepan, 8 Quart Covered Stockpot, 8 1/2-inch French Skillet, 10-inch French Skillet, and a 3 Quart Covered Saute.

To Enter our Giveaway (U.S. residents only, please), leave a comment on this post or on our Facebook Fan page, and tell us what you have been doing at home or in your community to bring better nutrition and/or physical activity to children … or tell us what you like about the Let’s Move campaign … or tell us about a change you’d love to see — a wishful thought, if you will — to improve the way kids eat. Over the next two weeks, we’ll “tweet” about your activities and ideas on Twitter to further the dialog (we’ll use the hash tag #LetsMove).

The giveaway ends on Friday, April 9th at noon EST, and we’ll use Random.org to select our winner. We can’t wait to hear from all of you. This is sure to be a very interesting discussion!

In the meantime, here are a few simple, under-the-radar things you can do at home to improve your family’s diet:

> Add vegetables such as shredded carrots, finely diced red bell peppers, or beans to main dishes like Sloppy Joes, tacos, and soups to increase the amount of vitamins, minerals, phytonutrients (plant nutrients), and fiber.

> To increase the fiber and nutrients in baked goods, incorporate ground flaxseed and whole grains including whole wheat flour, wheat germ, and oats.

> Cook with omega-3 eggs for more heart-healthy fats. They cost a few pennies more per egg, but we think it’s more than worth it.

> Add chopped nuts to baked goods and to breadings to increase the nutrients and good-for-you fats.

> Switch to lowfat dairy and lean meats to lower the saturated fat and calories.

> Chose convenience foods wisely to provide desperately needed shortcuts in the kitchen without the addition of trans fats or too much sodium.

> Replace butter, margarine, and shortening with healthier oils such as canola oil and olive oil to reduce the saturated fat and trans fats.

> Kept a watchful eye on portion sizes to keep the calories in check.

> Eat local and organic when possible.

But before we share Joe’s strategies, we have to tell you about our latest giveaway. To help you eat a healthier diet packed with delicious, seasonal meals, one lucky blog reader (or podcast listener or Facebook fan) will win a copy of Cooking with the Seasons at Rancho La Puerta. This beautiful cookbook was written by spa founder, Deborah Szekely, and it features a bounty of delicious-sounding recipes — Corn, Cilantro, & Arugula Salad with Yogurt Dressing, Lasagna Azteca, and Chocolate Banana Bread. We have cooked quite a few recipes from the book including Squash-Apple Soup with Thai Red Curry and Mexican Red Rice, which you’ll find further down in this post.

To enter our Cooking with the Seasons cookbook giveaway all you have to do is post a comment on this blog post or on our Facebook fan page with your best tip for how you squash stress, relax, or fit fitness and nutrition into your day. The giveaway ends on Friday, March 5 at noon.

We Will Enter You into the Giveaway Multiple Times if you do any or all of the following (just be sure to leave us a new comment every time you do one of these things):

> Tweet about our giveaway on Twitter.
> Tell your Facebook friends about it with a link back to this blog post.
> Become a Facebook Fan.

We hope many of you will enter the giveaway and listen to this week’s podcast, and we certainly hope you’ll read on for Joe Sweeney’s realistic tips … that really do work.

Address Your Stress:
> Schedule at least 10 minutes of relaxation daily.
> When you’re in stressful situations, breathe deeply to calm yourself down.
> Worry for 10 minutes every day. After 10 minutes, no more worrying permitted.
> Look for the humor in life. Begin by taking yourself more lightly.
> Exercise to relax: stretching, yoga, birdwatching, easy walking, easy bicycling.

Make Time for Exercise:
> Make exercise fun. Select activities you enjoy, and frequently vary your workouts.
> Start small and build gradually to at least 30 minutes of exercise every other day.
> Plan to move. Schedule your exercise for the upcoming week by adding it to your calendar in red ink.
> Take active vacations such as spas, walk or bike tours, raft trips, or environmental vacations.
> Make exercise a priority by committing to it for 30 days. After that, it will become a habit.

Other Tips from Joe:
> Switch your weight loss obsession to healthy habits.
> The worst thing for weight loss is to try to lose weight. Instead, focus on gaining health (we really LOVE this tip).
> Don’t give up your favorite foods. Instead, eat less of them.
> Location, location, location: Pack healthy snacks and plan ahead.
> Write down specific and realistic health goals, find a friend to do the same thing (a “goalmate” if you will), and touch base every two weeks to offer support and encouragement.

Below, are two recipes from Cooking with the Seasons at Rancho La Puerta. We consider these recipes more on the adult friendly side than kid friendly (especially the soup since it’s got a bit of heat from the Thai curry paste). Let us know what you think.

Squash-Apple Soup with Thai Red Curry

Makes 6 Servings

• 2 teaspoons olive oil (we used 1 tablespoon)
• 1 small butternut squash, peeled, seeded, and cut into cubes (we used a 1 pound, pre-peeled/sliced squash)
• 1 apple, cored, peeled, and diced
• 2 leeks, white part only, washed and sliced
• 1 small carrot, peeled and sliced
• 1/2 stalk celery, finely chopped
• 1 tablespoon chopped fresh basil
• 2 teaspoons thai red curry paste
• 4 cups vegetable broth
• 2 cups water
• 1 tablespoon brown sugar
• 2 teaspoons sea salt, or more to taste (we used 1 teaspoon kosher salt)
• Thinly sliced chives
• Thin strips of orange zest, optional

1. In a 4-quart saucepan, heat the oil over medium heat. Add the squah, apple, leeks, carrot, celery, and basil and cook, stirring often, until the vegetables are softened; do not brown (this took about 15 minutes). Add the curry paste and cook, stirring constantly, for 1 minute. Add the stock, water, brown sugar, and salt. Simmer for 45 minutes, or until the vegetables are very soft.

2. Cool for 30 minutes, then in a blender or in the bowl of a food processor, puree until absolutely smooth.

3. Reheat and taste for seasoning, adding salt if needed. Serve very hot, with a sprinkling of chives and the orange zest, if desired.

Print Recipe

Mexican Red Rice

Makes 6 Servings

• 1 teaspoon olive oil
• 1/2 small white onion, peeled and cut into 1/4-inch dice, about 1/2 cup
• 1 clove garlic, peeled and minced
• 1/2 small green bell pepper or anaheim chile, seeded and cut into 1/4-inch dice (we used half a red bell pepper)
• 1/2 cup minced carrots
• 1 teaspoon ground California chili (we used chili powder)
• 1 cup long-grain brown rice
• 1 teaspoon sea salt (we used kosher salt)
• 1 medium tomato pureed with 2 cups water
• 1/2 cup cooked green peas or cooked edamame, optional

1. In a 2-quart saucepan, heat the oil over medium heat. Cook the onions, garlic, green pepper, and carrot for 5 minutes, stirring often. Add the rice, chili powder, and salt and cook for 1 minute.

2. Add the tomato puree to the pan and bring to a boil. Cover the pan and reduce the heat to low. Simmer for 40 minutes, or until all the liquid is absorbed.

3. Remove from heat. Fluff the rice with a fork and stir in the peas or edamame if desired. Replace the lid and let the rice steam for 10 minutes.

Print Recipe

For all of our Rancho La Puerta photos, visit our flickr page.

We were invited to Rancho La Puerta as guest instructors. We gave an evening lecture on The Secrets to Healthy Meal Makeovers, and we held a hands-on cooking class for guests at La Cocina Que Canta (translation: The Kitchen that Sings).

Our menu was based on seasonal ingredients. In fact, before the class, participants walked through the garden and picked arugula, salad greens, and even edible flowers (marigolds on your salad, anyone?). Our menu included the following:

> Shrimp Quesadillas with Pineapple Salsa
> Skinny Fish Chowder
> Bibb & Arugula Salad with Grapefruit, Avocado & Goat Cheese
> Braised Kale & Cranberries
> Lemony Red Quinoa with Butternut Squash
> Grilled Salmon with Avocado Cilantro Sauce
> Almond Agave Cheesecake

Grilled Salmon with Avocado Cilantro Sauce

Makes 6 Servings

• 1 ripe avocado, pitted and peeled
• 1/3 cup 0% fat Greek-style or plain yogurt
• 2 tablespoons fresh lime juice (juice of 1 lime)
• 2 tablespoons extra virgin olive oil
• 12 fresh cilantro leaves
• 1 teaspoon honey or agave nectar
• 1/2 teaspoon lime zest
• 1/2 of a small clove garlic
• 1/2 teaspoon kosher salt
• 1/4 teaspoon chili powder
• Freshly ground black pepper
• Six 6-ounce skinless salmon fillets
• 1 ½ tablespoons extra virgin olive oil
• 1 tablespoon honey or agave nectar
• Kosher salt and freshly ground black pepper

1. Place the avocado, yogurt, lime juice, olive oil, cilantro, honey, lime zest, garlic, salt, chili powder, and a few turns of pepper in a food processor and process until smooth.   Scrape down the sides as necessary. Set aside.

2. Preheat the grill to high and lightly oil the grate.  Combine the olive oil and honey and brush on both sides of the salmon.  Sprinkle with salt and pepper.  Place the salmon on the prepared grill and cook until easily flaked with a fork, 4 to 5 minutes per side.

3. Top each salmon fillet with a dollop of avocado sauce or serve on the side.

Nutrition Information per Serving:   370 calories, 19g fat (3g saturated, 2.0g omega-3), 230mg sodium, 8g carbohydrate, 2g fiber, 39g protein, 10% vitamin C, 10% iron

Print Recipe

The key to the Rancho La Puerta experience is that no two visits are the same.  As a guest, you can spend the week relaxing with yoga, meditation, and contemplative hikes, or you can focus your energy on action-packed classes — cardio boxing, circuit training, and pilates. The element that brings everyone together, however, is the glorious meals shared in the main dining room or outside under the mountain-desert sun.

Lunch begins with a farm-fresh Citrus Salad with Caramelized Walnuts and Black Pepper Dressing

A naturally sweet dessert after dinner of Butternut Squash Pie with Pear Crisp

Janice’s Favorite Rancho Moments:

> The Food: The variety was amazing, and everything I ate was fresh, flavorful, and beautifully presented.  I was worried at first that I’d be hungry with the “spa” portions (hey, I love to eat!), but there was always enough food to comfortably fill me up.

> Sunrise Hikes: There’s something so nice about getting outside before the sun comes up.  I enjoyed talking to different people on the trail, and it sure made me hungry for breakfast!

> Stretch Class. For years, I’ve wanted to add stretching to my regular weight-training routine. It felt great to have an expert guide me through various stretches, and I now plan to do them at home.

> The People:  I loved meeting new people at every meal.  I hope to keep in touch with some of my new friends. Two of the many amazing women we met during our trip were Debbie Travis, host of several TV shows including From the Ground Up and Face Lift and Louann Brizendine, M.D., author of the soon-to-be released book, The Male Brain (we know what you’re thinking! …).  Since my daughter wants to study neuroscience in college next year it was fun to pick Louann’s brain!

> Spa Treatments. What can I say?  The treatments were great, and I was particularly surprised by how much I loved the hot stone massage; it was so relaxing.  I could definitely get used to weekly massages!

Liz’s Favorite Rancho Moments:

> Yoga: Almost every day, I took a Yoga Fundamentals class. I’m a yoga newbie for sure, but after just a few short days, I could feel the positive effects in my neck and lower back. My usual aches and pains miraculously disappeared.

> 100,000 Steps: Experts recommend we all walk 10,000 steps a day which has always been a tough goal given my work and family commitments. During my seven-day Ranch visit, I clocked over 100,000 steps. There was a pedometer in our room when we arrived, and I wore it the entire time.

> Art Appreciation:  On the third day of our trip, I decided to take a break from the exercise with a two-hour Mexican folk art and sculpture walk. I learned about the tree of life, a popular form of folk art in Mexico, and the gorgeous sculptures that dot the Rancho landscape.

> Dance with Yuichi Sugiyama: Dancing to Broadway tunes is definitely out of my comfort zone, but that didn’t stop me from taking this high-energy class, led by Yuichi, an L.A.-based choreographer. I smiled the whole time!

> The Meals: It’s hard to say which meal I loved the most. But if I had to pick three dishes, I would choose the Vegetarian Lasagna with Roasted Baby Vegetables & Putanesca Sauce, Oriental Brown Rice with Mini Spring Roll & Edamame Bean, and Chocolate Flan with Macerated Strawberries & Roasted Guava. Yum.

Our plan is to keep the spirit of Rancho La Puerta burning bright, so we have set individual fitness and mind/body goals that we vow to follow for the next month (it takes about 20 days to form a new habit). On February 24th, we’ll devote a podcast and blog post to tips for “bringing the Ranch home” (something everyone can do), and we’ll offer an update on our progress (hint: Liz is going to find a yoga studio and take a class twice a week and Janice will be adding stretching and deep breathing to her workout routine). We’ll also have an exciting giveaway to share, so stay tuned!

For all of our Rancho La Puerta photos, visit our flickr page.