Roasted Butternut Squash with Apples and Onions for Thanksgivukkuh

Creative cooks are having a field day with this year’s November 28th Thanksgivukkah “holiday” when the first day of Hanukkah falls on Thanksgiving. Don’t hold your breath, because these two holidays won’t collide again for another 70,000 years. ReformJudiasm.org started a Thanksgivukkah Pinterest board with images of turkey-shaped challah bread, Brussels sprouts latkes, cranberry applesauce, pumpkin donuts, and other hybrid food creations. This once-in-a-lifetime holiday is definitely bringing out some interesting flavor combinations!

Roasted Squash with Apples and Onions via MealMakeoverMoms.com/kitchen #Thanksgivukkah

Roasted Butternut Squash with Apples and Onions was created by Tina Wasserman, Food Editor at ReformJudiasm.org and author of the new cookbook, Entrée to Judaism for Families: Jewish Cooking and Kitchen Conversations with Children (scheduled for release December 2, 2013). When we looked at the book (we received a preview copy from our dietitian friend, Robin Plotkin who is helping to promote the book), we thought this side dish would be perfect for anyone’s Thanksgivukkah table.

Can you spot the onion that looks like a menorah???

Entree To Judiasm

Other recipes in the book include Three-Ingredient Brisket, Quick Honey Cake, and Barley Salad with Fresh Herbs and Pomegranate Dressing. Sounds good to us!

butternut squash via mealmakeovermoms.com/kitchen

Tina’s roasted butternut squash gets topped with dried cranberries, pine nuts, and cinnamon. Lots of color means it’s filled with lots of great nutrition; vitamin A, fiber, heart-healthy fats … we could go on and on …

butternut squash via mealmakeovermoms.com/kitchen

For the Roasted Butternut Squash with Apples and Onions recipe, visit ReformJudiasm.org. (We cut the squash into 3/4-inch dice vs. 1 inch, but otherwise, we didn’t make any adjustments to the recipe). Overall, we loved the flavor, especially the way the balsamic vinegar brought out the sweetness of the apples and squash.

 

10 Healthy Thanksgiving Side Dishes {Podcast #232}

It’s time to talk turkey and all the luscious side dishes that go with it. On this week’s Cooking with the Moms radio podcast, we served up 10 amazingly delicious and healthy side dishes from fellow dietitians across the web. Read on for links to all the recipes, and don’t forget to swing by iTunes to download our show, or listen right here.

10 Healthy Thanksgiving Side Dishes via MealMakeoverMoms.com/kitchen

Looking for ways to indulge in your favorite Thanksgiving side dishes without feeling like a stuffed bird at the end of the meal? These 10 better-for-you recipes are lower in fat and calories than their traditional counterparts, are made with wholesome and natural ingredients, and they taste just as good!

Red Quinoa & Cranberry Salad from Kumquat is gorgeous to look at, gluten free, and it’s made with a super-flavorful blend of fresh mint and parsley, pecans, champagne vinegar, lemon, and honey.

Colorful Cabbage Salad with Apples, Walnuts & Dried Cranberries from Mom’s Kitchen Handbook comes together beautifully with a dressing of apple cider vinegar, olive oil and maple syrup.

Roasted Butternut Squash with Walnuts and Cherries from Healthy Aperture is super simple, and on the blog, you’ll also find this How-To Video on cutting, peeling, and cubing butternut squash. How cool is that?!

Buttermilk Whipped Cauliflower Mashed Potatoes from Prevention RD is a slimmed down version of regular mashed potatoes. By adding cauliflower, buttermilk, and light cream cheese, this traditional side dish is better than ever.

artichoke squares

Amazingly Addictive Artichoke Squares. Image by The Spicy RD Blog.

Artichoke Squares from The Spicy RD Blog is an appetizer you’ll definitely want to make for your holiday table. The squares are made with marinated artichoke hearts, bread crumbs, eggs, cheese and lots of other yumminess.

Ginger Cranberry Sauce from Teaspoon of Spice is made with fresh ginger, honey, and orange zest; the perfect compliment to turkey.

Creamy Corn Muffins from The Nutrition Twins are made with real corn (!) as well as Greek yogurt and light sour cream. We want one :)

Thanksgiving Casseroles via MealMakeoverMoms.com/kitchen

If you haven’t tried ’em already, be sure to check out our Brussels Sprouts Gratin and our Pecan-Topped Sweet Potato Casserole. Both are traditional in flavor but gentle on the waistline.

Quinoa & Kale Crustless Quiche from Food Confidence is gluten free, and it’s made with some of our favorite ingredients: quinoa, feta cheese, eggs, and kale!

What side dishes are you making for Thanksgiving? Any makeovers on your menu? Do tell …

 

How to Roast Sweet Potatoes … and a Recipe for Roasted Sweet Potatoes with Coconut Oil

If one of your mealtime goals is to get your family to eat more vegetables, this is the time of year to put that goal into action. From Brussels sprouts and butternut squash to pumpkin and sweet potatoes, autumn’s bounty of veggies is a mom’s best friend. One of the secrets to getting kids to try a variety of vegetables and to love them is roasting, a preparation that brings out the natural sweetness in vegetables.

How to Roast Sweet Potatoes via MealMakeoverMoms.com/kitchen

Roasted sweet potatoes are a simple side dish for any weeknight family dinner. They’re rich in immune-boosting vitamin A and are a good source of many nutrients including vitamin C, potassium, and fiber. Once roasted, slice each one open and top with a pat of butter and a pinch of cinnamon, or if you’ve been assigned a Thanksgiving side dish, use them in a luscious sweet potato casserole. (For casseroles, we prefer roasting to boiling or steaming since the latter yields soggy sweet potatoes.) Read on for our tried-and-true sweet potato roasting technique:

How to roast sweet potatoes via MealMakeoverMoms.com/kitchen

Start with three pounds of sweet potatoes. We chose medium-size potatoes for a total of five.

How to roast sweet potatoes via MealMakeoverMoms.com/kitchen

Place one tablespoon of virgin coconut oil in a small bowl and melt in the microwave.

How to roast sweet potatoes via MealMakeoverMoms.com/kitchen

Place potatoes on a foil-lined baking sheet. Pierce each potato multiple times with a sharp knife. Use a pastry brush to brush the coconut oil over each sweet potato. Sprinkle with kosher salt.

As the sweet potatoes roast, the aroma of the coconut oil and sweet potatoes will make your house smell like candy. Amazing!!

How to roast sweet potatoes via MealMakeoverMoms.com/kitchen

Roast the potatoes at 400°F for 45 to an hour, until soft and easily pierced with the tip of a knife. Dig in!!

How to Roast Brussels Sprouts … And a Recipe for Roasted Brussels Sprouts with Basil Pesto

They’re baaaack! If you thought pumpkin was the “it” vegetable this fall, think again. Brussels sprouts are where it’s at; they’re taking over the web, and chances are, this vitamin-rich vegetable will end up on your holiday table this year. If you’ve tried our Brussels Sprouts Gratin recipe or listened to our podcast on this cruciferous veggie, you’re probably already hooked, but if you’re still afraid to let a sprout cross your lips (or if you have picky eaters who get freaked out by the thought), you’ll definitely want to try our newest recipe for Roasted Brussels Sprouts with Basil Pesto. As you’ll see, the trick to tender, melt-in-your-mouth Brussels sprouts is the roasting technique. Read on for our How-to-Roast Brussels sprouts secrets …

How to Roast Brussels Sprouts via MealMakeoverMoms.com/kitchen

To roast Brussels sprouts, start by trimming the bottoms and removing any tough or wilted outer leaves.

How to roast Brussels sprouts via MealMakeoverMoms.com/kitchen

Bring a large pot of salted water to a boil, add the Brussels sprouts, and boil for six minutes. This works wonders in terms of tenderizing the sprouts, and it also shortens the roasting time.

how to roast brussels sprouts via MealMakeoverMoms.com/kitchen

Drain the Brussels sprouts and immerse in a large bowl of ice water. This helps to cool down the Brussels sprouts and halt the cooking process.

How to roast Brussels sprouts via MealMakeoverMoms.com/kitchen

Drain well and then slice each Brussels sprout in half.

How to roast Brussels sprouts via MealMakeoverMoms.com/kitchen

Line a rimmed baking sheet with aluminum foil. Place the Brussels sprouts in a bowl and toss with basil pesto, salt, and pepper. Roast for 15 minutes, turning after 10 minutes, until tender.

Roasted Brussels Sprouts with Basil Pesto via MealMakeoverMoms.com/kitchen

Season with additional salt and pepper, and top with lightly toasted pine nuts and shaved Parmesan cheese. They add flavor and boost the eye appeal!

Roasted Brussels Sprouts with Basil Pesto

Makes 4 Servings

One cup of raw Brussels sprouts has well over a day’s worth of vitamins C and K. Just like broccoli and cauliflower, Brussels sprouts are a cruciferous vegetable, which means that eating them offers protection against cancer. The best news of all is that Brussels sprouts — if cooked just right — really taste great. For this recipe, go ahead and double or triple if you’re cooking for a crowd.

  • 1 pound Brussels sprouts
  • 1 tablespoons basil pesto
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon black pepper
  • 2 tablespoons shaved Parmesan cheese
  • 2 tablespoons lightly toasted pine nuts

1. Preheat the oven to 450°F. Line a large, rimmed baking sheet with aluminum foil and set aside. Trim the brown base from the bottom of each sprout. Remove any damaged outer leaves.

2. Bring a large saucepan of salted water to a boil. Add the Brussels sprouts, bring the water back to a boil, and boil for 6 minutes. Drain and immediately immerse in a large bowl of ice water. When the Brussels sprouts are cool, drain well. Place on a cutting board, and cut each Brussels sprout in half, lengthwise.

3. Place the halved Brussels sprouts in a bowl and toss with the basil pesto, salt, and pepper until well coated. Place on the prepared baking sheet and bake, 15 minutes, until tender, stirring after 10 minutes.

4. Season with additional salt and pepper to taste. To serve, top with Parmesan cheese and pine nuts.

Nutrition Information per Serving (about 1/2 cup): 110 calories, 6g fat (1g saturated), 220mg sodium, 9g carbohydrate, 4g fiber, 4g protein, 15% vitamin A, 160% vitamin C

Let us know if you try the recipe … especially at the holidays :)

How to Roast Brussels Sprouts via MealMakeoverMoms.com/kitchen

More Foodie Adventures from the Pacific Northwest … and a Vegetarian Side Dish Recipe for Cowboy Caviar (Part 2) {Podcast #229}

I still can’t believe my niece, Jennifer, just got married. I can remember the day she was born like it was yesterday …  and not 27 years ago! Jen married the man of her dreams a few weeks ago at the Red Barn Studios in Chehalis, Washington, and I can still taste the fresh shellfish and Northwest flavors from her Big Day.

Jen and Rand Wedding via MealMakeoverMoms.com/kitchen

Here were Jen and Rand cutting the cake. In case you’re wondering, the cake was created with luscious layers of carrot cake, white cake, and a boysenberry filling.

On this week’s Cooking with the Moms podcast, Liz and I dish about my recent foodie adventures in the Pacific Northwest. I share the highlights here and also in Part 1 of my two-part Northwest food series (which included a recipe for Kale and Berry Health Smoothie).

Chef Xihn via MealMakeoverMoms.com/kitchen

 Chef Xinh, all five feet of her, is swift with a knife, and you should see her shuck an oyster! She’s won the West Coast Oyster Shucking Championship five times, and she’s now the owner and executive chef of Xinh’s Clam and Oyster House in Shelton, Washington. Lucky for me and everyone else at the wedding, Chef Xinh and Taylor Shellfish Farms catered the event.

Curried Mussels via MealMakeoverMoms.com/kitchen

 Chef Xinh’s famous Mussels with Curry Sauce features fresh shelled mussels sauteed in a Vietnamese style curry made with coconut milk, lemongrass, cayenne pepper, ground peanuts and a seafood sauce. She serves it with jasmine rice.

Dad, Mom, Chris, Lori, and Janice at Wedding via MealMakeoverMoms.com/kitchen

My sister, Lori (shown here with Dad, Mom, her husband Chris, and me), kept us well fed while we were in Olympia.

Baked Halibut, Wheatberries, Beets, and Grilled Corn via MealMakeoverMoms.com/kitchen

 On our first night in Olympia, Lori served us a meal of baked halibut, wheat berries, beets from her garden, and corn on the grill.

Cowboy Caviar -- made with black-eyed peas, avocado, cilantro, and corn

Lori and her husband have a boat, and this is one of the salads she made before we took a trip around the Puget Sound. I know. I know. Rough life …

Cowboy Caviar

Makes 8 Servings

Lori’s friend, Kathy, gave her this recipe years ago, and it’s now Lori’s go-to recipe for picnics and excursions on the boat.

  • One 15-ounce can black-eyed peas, drained and rinsed
  • One 11-ounce can shoepeg corn
  • 1 red bell pepper or 2 roma tomatoes, cut into 1/4-inch dice
  • 2 green onions, thinly sliced
  • 1/2 bunch cilantro, chopped
  • 1 ripe avocado, seeded, peeled, and cut into 1/2-inch dice
  • 1/4 cup expeller pressed canola oil
  • 1/4 cup red wine vinegar
  • 2 teaspoons minced garlic
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

1. Combine the black-eyed peas, corn, bell pepper, green onions, cilantro, and avocado in a large bowl.

2. In a small bowl, whisk together the canola oil, vinegar, garlic, cumin, salt, and pepper until well combined.  Stir into the bean mixture.

Nutrition Information: 180 calories, 11g fat (1g saturated, 0.7g omega-3), 290mg sodium, 19g carbohydrate, 5g fiber, 5g protein, 30% vitamin A, 50% vitamin C

Print Recipe

Nancy, Janice, Diane at Wedding via MealMakeoverMoms.com/kitchen

I love weddings. Here I am celebrating with my sister Diane (right) and my sister-in-law, Nancy. :)

If you want to see more photos from my trip to Olympia, check out our Flickr page.

A Gluten-Free Recipe for Autumn Apple Quinoa Salad + “Meal Makeovers,” Our Recipe App

We recently launched our new recipe app, Meal Makeovers, available on iPhone, iPad, iPod Touch. On this week’s Cooking with the Moms radio podcast (episode 228), we dish about the app and share our latest recipe for Autumn Apple Quinoa Salad. This gluten-free recipe is nutritious thanks to the quinoa, apples, walnuts, dried cranberries, and Cheddar cheese as well as versatile.

Meal Makeovers app - quinoa salad

You can find our Autumn Apple Quinoa Salad on our new recipe app, Meal Makeovers!

Gluten-free apple quinoa salad via MealMakeoverMoms.com/kitchen

Quinoa is often referred to as an ancient grain, but technically, it’s a seed. It’s gluten free, and we love it in this simple side dish recipe made with apples, walnuts, cranberries, and Cheddar cheese. Read on for the recipe as well as our tried-and-true technique for cooking up fluffy (not mushy) quinoa.

Autumn Apple Quinoa Salad

Makes 6 Servings

Every autumn, our kids go crazy over all the crisp, delicious apples available at the farmers’ market. Snacking on apples is easy—just slice ‘em up and enjoy—but sometimes it’s nice to use them in recipes like this easy side dish. Check out all the great nutrition per serving: almost 1 gram of heart-healthy omega-3 fat, 8 grams protein, and 3 grams fiber.

  • 1 cup quinoa
  • 1½ cups water
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons cider vinegar
  • 2 tablespoons pure maple syrup
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon black pepper
  • 3 ounces reduced-fat white or orange Cheddar cheese, cut into 1/4-inch dice (about 1/2 cup)
  • 1 medium red or green apple, cut into 1/4-inch dice (1 1/4 cups)
  • 1/2 cup roughly chopped walnuts, lightly toasted
  • 1/3 cup dried cranberries

1. Place the quinoa in a fine-mesh strainer and rinse very well several times under cold running water. Drain well. Heat a large nonstick skillet over medium-high heat. Place the quinoa in the skillet and “toast,” stirring frequently, until the quinoa is dry and gives off a nutty aroma, 4 to 5 minutes.

2. Meanwhile, place the water or broth in a medium-size saucepan and bring to a boil. Add the “toasted” quinoa and stir well. Reduce the heat, cover, and simmer until the water is absorbed and the quinoa is fluffy, 15 minutes. Remove from the heat and let stand, covered, for an additional 5 to 10 minutes. Fluff with a fork.

3. Transfer the quinoa to a large bowl and fluff gently with a fork every few minutes until the grains cool.

4. In a small bowl, whisk together the olive oil, vinegar, maple syrup, mustard, salt, and pepper until well combined. Set aside.

5. Gently stir the cheese, apples, walnuts, and cranberries into the quinoa. Stir in the dressing. Season with salt and pepper to taste.

Nutrition Information per Serving (about 1 cup): 330 calories, 18g fat (4.5g saturated, 0.9g omega-3), 190mg sodium, 35g carbohydrate, 3g fiber, 8g protein, 10% calcium

Print Recipe

To learn more about our Meal Makeovers app, check out the description in the iTunes store.  And for more quinoa recipes, scroll down for links to some of our other creations …

Maple Quinoa Crunch
> Maple Quinoa Crunch

> Greek Quinoa Salad with Feta and Dill

> Crunchy Quinoa with Almonds and Apricots

> Polka Dot Squash Quinoa

4 Tips for Adding Better Nutrition to Summer Cookouts … Plus, a Recipe for Rainbow Bean & Edamame Salad

On July 4th alone, Americans will consume a whopping 150 million hot dogs! But a new survey commissioned by Applegate shows that most consumers don’t think the dogs they buy are high quality. The good news is that not all hot dogs are created equal. Today, I joined The Morning Show at New England Cable News (NECN) to dish about better-for-you dogs and to offer tips for giving  summertime cookouts a healthy makeover. You can watch the segment by visiting the NECN website … or read on for my slimming, nutrient-boosting suggestions!

Applegate hot dogs and burgers. Organic and natural

There’s no reason to whine about wieners. The key to choosing the best brands is to look for organic and natural alternatives like Applegate. I’ve been working with them this summer to spread the news that eating hot dog and good health can go hand in hand. Their beef franks (my favorite) have just four ingredients (and yes, you can pronounce them): beef, water, sea salt, and spices. They are hormone and antibiotic free and don’t contain any fillers or nitrites.

fruit and veggie kebabs

Why stop at burgers and dogs? You can add great nutrition to any cookout by grilling up veggie or fruit kebabs. My favorite pop-on-the-grill vegetables are mushrooms, zucchini, and bell peppers. Brush with olive oil, sprinkle with salt and pepper, and then grill for 10 to 12 minutes. Pineapple works wonders on the grill too as do plums, peaches, and nectarines.

Cookout condiments

Ketchup, mustard, and relish may be the most popular hot dog condiments, but there are plenty of other toppers to choose from. I love to saute sliced bell peppers and onions until they are caramelized, or you can adorn your dogs with diced avocado, salsa, and cilantro for a Tex-Mex topping.

A makeover of three-bean salad

Swap out the usual sides with interesting vegetable salads. And don’t rely solely on mayonnaise for your potato and pasta salads. You can switch over to low-fat mayo or use a combo of mayo and low-fat plain Greek yogurt. The yogurt provides protein and calcium.

Rainbow Bean & Edamame Salad

Makes 5 Servings

Three bean salad was popular when I was a kid, and it’s certainly always been a nutritious side dish given all the beans! But as I often do when I have some free time on my hands, I decided to give this classic recipe an updated flavor makeover. To that end, I mixed up a new recipe using chickpeas (also known as garbanzo beans), edamame, raisins, carrot, bell pepper, and a bunch of interesting seasonings. Pack along for a picnic or cookout or stuff into a summer camp lunchbox for the kiddos.

  • One 15-ounce can chickpeas, drained and rinsed
  • 1/2 cup shelled, cooked edamame
  • 1/4 cup golden raisins
  • 1 small carrot, finely diced about 1/3 cup
  • Half of a small red bell pepper, cut into 1/4 inch dice (about 1/3 cup)
  • 1 tablespoon lemon juice
  • 1 tablespoon extra virgin olive oil
  • 3/4 teaspoon Italian seasoning
  • 1/2 teaspoon ground cumin
  • Pinch garlic powder
  • Kosher salt
  • Black pepper

1. Place the chickpeas, edamame, raisins, carrot, bell pepper, lemon juice, olive oil, Italian seasoning, cumin, and garlic powder in a bowl and mix until well combined. Season with salt and pepper to taste.

Nutrition Information per Serving (1/2 cup): 200 calories, 6g fat (0.5g saturated), 190mg sodium, 30g carbohydrate, 2g fiber, 8g protein, 40% vitamin A, 25% vitamin C

Print Recipe

Fireworks in Lexington, MA 2013

Happy July 4th everyone!

Disclosure: I created this recipe for Applegate and was compensated for the recipe and social media/TV outreach. All opinions are solely my own.

Cauliflower Farro Salad — A Guest Post From Our Intern, Caroline

This fresh and flavorful salad is made with whole grain farro, cauliflower, and a zesty citrus dressing. Serve it with dinner, at a party, or pack it in your child’s lunchbox.

Cauliflower Farro Salad via MealMakeoverMoms.com/kitchen #vegetarian

Hi everyone: I am Caroline Lavery, a graduate student at Boston University. This past semester, I worked with The Meal Makeover Moms as an intern. Every week I took time out of my hectic studying schedule to help The Moms with research for their radio podcast, cook up healthy, great tasting recipes, and I even set up their Google Plus page! Liz and Janice taught me so much including one important point I will never forget in my future career as a registered dietitian: Food is like fashion. It needs to be stylish, practical, and make you feel great or you it won’t make it to the register.

Cauliflower Farro Salad via MealMakeoverMoms.com/kitchen

Cauliflower is one of my favorite veggies and apparently, I’m not the only one who loves it. It’s actually considered pretty trendy these days making its way into stir fries, mashes, and gluten free crusts. This cancer-fighting cruciferous vegetable is low in calories—just 25 per cup—and it’s packed with antioxidants and nutrients such as vitamin C and potassium.

Cauliflower Farro Salad via MealMakeoverMoms.com/kitchen #vegetarian

The Moms challenged me to come up with a new recipe for Meal Makeover Moms’ Kitchen. After a quick brainstorm, I decided to create a new family-friendly dish using cauliflower. Here I am helping Janice style the food and take a photo!

Cauliflower Farro Salad via MealMakeoverMoms.com/kitchen #vegetarian

 Cauliflower is the star of my crunchy, super flavorful salad with some scrumptious supporting ingredients including pecans, dried cranberries, farro (a nutritious ancient whole grain), and an orange to name a few. Serve my citrus-y side dish at your next cookout or party or make it a main meal with a bed of salad greens as the base.

Cauliflower Farro Salad

Makes 4 Servings

If you’re cooking for a crowd, you can easily double this recipe. It’s also versatile; you can swap out the pecans for walnuts, the dried cranberries for chopped dried apricots, and the farro with quinoa.

  • 1/2 head of cauliflower, cut into 1-inch bite-size pieces
  • 1 medium carrot, peeled and cut into 1/4-inch dice
  • 1/2 cup farro, cooked according to package directions (I used the 10-minute farro from Trader Joe’s), cooled
  • 1/3 cup lightly toasted pecan pieces
  • 1/3 cup dried cranberries
  • 1/4 English cucumber, peeled, seeded, and cut into 1/4-inch dice
  • 2 tablespoons roughly chopped fresh parsley
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons fresh orange juice
  • 1 tablespoon orange zest
  • 1 teaspoon balsamic vinegar
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper

1. Fill a medium saucepan about 2/3 full with water and bring to a rapid boil. While the water is heating, prepare a large mixing bowl with ice water and set aside. Place the cauliflower and carrots into the boiling water and cook until the desired texture is achieved (I like crisp but slightly tender), 1 to 2 minutes. Immediately drain the cauliflower in a colander and transfer to the ice water bath. (You can also drain and run under cold water.) Drain the cauliflower when cool and place in a large bowl.

2. Add the farro, pecans, dried cranberries, cucumber, and parsley and stir to combine.

3. Place the olive oil, orange juice, orange zest, balsamic vinegar, salt, and pepper in a bowl and whisk until well combined. Stir into the cauliflower mixture until all the vegetables are coated with the dressing. Season with additional salt and pepper to taste.

Nutrition Information per Serving (1 cup):  260 calories, 14g fat (1.5g saturated), 105mg sodium, 32g carbohydrate, 5g fiber, 5g protein, 60% vitamin A, 70% vitamin C

Print Recipe

Cauliflower Farro Salad via MealMakeoverMoms.com/kitchen #vegetarian

I’m not a vegan, but if I was this would be the perfect recipe; I might even toss in a cup of chickpeas for extra protein.

A Recipe for Greek Chopped Salad, Tips for Feeding Kids from High Chair to High School … And a Giveaway of the New Book, Fearless Feeding (Podcast #218)

There is no shortage of new cookbooks on the market, but most don’t address the dos and don’ts of feeding kids a healthy diet. According to Jill Castle, mother of four and a dietitian who writes the blog Just the Right Byte, “Raising children to be healthy eaters is an 18-year process.” (We couldn’t agree more!) So together with Maryann Jacobsen—who founded another popular nutrition blog called Raise Healthy Eaters—she’s cooked up the new book, Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School. In our humble opinions, this book is the definitive guide on feeding kids. We’re thrilled because Jill joins us on this week’s Cooking with the Moms podcast to share insight into mealtime challenges for moms as well as tip upon tip for success at the table. Tune in for invaluable advice and for two recipes from the book: a vegetarian-style Mexican Lasagna and Greek Chopped Salad (see below). We’re also giving away a copy of Fearless Feeding, so read on for details.

The cool thing about this chopped salad recipe is that you can tweak it to meet your family’s food preferences. Don’t like olives? Leave ’em out or substitute with something you do like. Carrots perhaps? Also, instead of tossing, you can serve “dinner bar” style where you present each ingredient separately and then let family members build their own individual salads as they go.

ChoppedSalad4

Wondering why your ravenous toddler just decided to become “picky?” Fearful all those preschool birthday party cupcakes will sabotage all your good nutrition efforts? Curious how much calcium your teenage son or daughter needs? Or wondering if serving meals family style versus plating everyone’s meal will entice your kids to finally “just take a bite?” Fearless Feeding addresses those questions … and MANY more!

To bring joy back to the family dinner table, Jill and Maryann outline what they call their Fearless Feeding Strategy. That strategy goes as follows:
> Fundamental 1: WHAT to Feed Your Child
> Fundamental 2: HOW to Feed Your Child
> Fundamental 3: WHY Your Child Behaves That Way
> Putting It All Together

Who wouldn’t want that advice??!!

dinnerbar

Setting out a family dinner bar can motivate finicky eaters to try new foods. And let’s face it: Everyone has different tastes, so by serving the components of a meal separately, everyone can create their own meals with the ingredients they like best. Jill suggests serving everything from salads like this one to tacos and Pasta Primavera as a dinner bar versus plating individual portions.

Greek Chopped Salad

Makes 8 Servings

This Fearless Feeding salad is perfect for teens. It can be served as a side dish or a stand-alone meal. Add a second can of tuna for more protein, and toss in some toasted nuts if your taste buds crave more crunch.

  • 1 head romaine lettuce, washed and chopped into bite-size pieces
  • 1 red bell pepper, diced
  • 1 cucumber, peeled, halved, seeded, and chopped
  • 1 cup kalamata olives, pitted
  • One 15-ounce can cannellini beans, drained and rinsed
  • One 5-ounce can tuna (we used Bumblebee Omega-3 Albacore Tuna)
  • 1/2 cup crumbled feta cheese
  • 1 medium tomato, seeded and chopped
  • 2 tablespoons fresh dill, chopped
  • 1/4 cup lemon juice (from 1 to 2 lemons)
  • 1/4 cup extra virgin olive oil
  • 2 small cloves garlic, minced (1 teaspoon)
  • 1 teaspoon dried oregano
  • 1/4 teaspoon black pepper

1. In a large, wide, and shallow bowl, layer the lettuce, bell pepper, cucumber, olives, beans, tuna, feta, tomato, and dill.

2. In a large measuring cup or jar, combine the lemon juice, oil, garlic, oregano, and black pepper. Whisk the dressing together until it emulsifies (thickens). When you are ready to serve, toss the salad with the dressing or drizzle over individual servings at the table.

Nutrition Information per Serving:  240 calories, 16g fat (3g saturated, 0.3g omega-3), 340mg sodium, 15g carbohydrate, 5g fiber, 10g protein, 150% vitamin A, 60% vitamin C, 10% calcium, 10% iron

Print Recipe

9781118308592_Castle.inddGIVEAWAY NEWS: Thanks to Jill and Maryann, one lucky winner will receive their very own copy of Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School.

TO ENTER: Leave a comment here or on Facebook and tell us about your best tip for getting your kids to eat a varied and nutritious diet. If you have a picky eater at home, we’re especially eager to hear your in-the-trenches advice!

We will enter you into the giveaway additional times if you …

Tweet about the giveaway with a link back to this post.
> Share the giveaway news with your Facebook fans and friends with a link back to the post.
> Follow us on Pinterest.
> Follow The Meal Makeover Moms on Twitter (@MealMakeovrMoms)

Please be sure to leave us a new comment every time you do something extra, and GOOD LUCK. The giveaway ends on May 22nd at noon, and as always we’ll use Random.org to pick our winner. Good luck!

Other nutrition bloggers who wrote about Fearless Feeding:

Mom’s Kitchen Handbook — Fearless Feeding: The Book Every Parent Needs
Tribeca Nutrition — Fearless Feeding Review and Giveaway
Elisa Zied — How to Fearlessly Feed Your Teen
Nutritioulicious — Fearless Feeding: The Definitive Guide to Feeding Children

« Previous PageNext Page »

Be friends

Connect with us

Follow Us on Facebook Follow Us on Twitter Follow Us on Instagram Follow Us on Pinterest

Get The Meal Makeover Moms' newsletter for healthy new recipes and giveaway news!