Teen Nutrition Part 1: Meal Makeovers for Teenagers

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).

March 29, 2010 | Filed Under CulinaryAdventures, Lunch, Misc., Snacks | 7 Comments 

Magical Mango Snack Cake

If you like the recipe we recently posted for Sweet Spiced Persimmon Bars but don’t have ripe persimmons on hand (or you’ve never cooked with persimmons and don’t plan on taking the plunge any time soon) … consider this made-over version featuring a gorgeous, ripe mango instead. Our kids all tried this sweet and satisfying treat, and it was a resounding success with each and every one of them. Even Liz’s 14-year old son, Josh, who just got braces (ouch) managed to down quite a few.

The other motivation for creating this snack cake came from a blog post on Gourmet Mom on the Go asking readers to submit recipes for the National Mango Board’s Mom & Mangos recipe contest. Mangos are an excellent source of vitamins A and C and a good source of fiber, and their fabulous tropical flavor can’t be beat.

Magical Mango Snack Cake

Makes 24 Servings

  • 2 large eggs, beaten
  • 1 cup brown sugar
  • 1/2 cup canola oil
  • 1 very ripe large mango, peeled, pit removed, and pureed in a food processor (to yield about 1 cup)
  • 1 cup all-purpose flour
  • 1 cup walnuts, finely chopped
  • 3/4 cup whole wheat flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon salt
  • 1/3 cup mini chocolate chips
  • Confectioners’ sugar, optional

1. Preheat the oven to 350°F. Spray a 9×13-inch baking pan with nonstick cooking spray and set aside.

2.  In a medium bowl, whisk together the eggs, brown sugar, and canola oil until well combined. Add the mango and whisk to combine.

3. In a large bowl, whisk together the all-purpose flour, walnuts, whole wheat flour, baking soda, cinnamon, nutmeg, cloves, and salt.

4. Stir the flour mixture and the chocolate chips into the mango mixture until just  combined

5. Spread the batter evenly in the prepared pan and bake until golden brown and a toothpick inserted in the center comes out clean, 22 to 25 minutes. Cool, slice, and sprinkle with confectioners’ sugar as desired.

Nutrition Information per Serving: 160 calories, 9g fat (1g saturated, 0.9g omega-3), 85mg sodium, 19g carbohydrate, 1g fiber, 2g protein

Print Recipe

This snack cake is perfect for a mid-morning pick-me-up, a lunchbox treat, or for something special when you’re entertaining. In other words, it’s a crowd pleaser!

January 8, 2010 | Filed Under Desserts, Fruits, Snacks | 5 Comments 

Podcast 87: Persimmon Cookie “Rescue”

In season October through February, bright orange persimmons are often found adorning holiday tables … but have you ever tried them before?  Much to our embarrassment, neither of us had feasted on persimmons until Catarina, a Facebook fan from San Ramone, CA sent us a box filled with Hachiya (hi-CHEE-ah) persimmons picked straight from her father-in-law’s backyard persimmon tree.

The back story behind these gorgeous orange orbs is as follows (it gets a little complicated, so follow closely):

> Catarina posted a note on our Facebook fan page asking if we could give her mother-in-law’s persimmon cookies a healthy makeover. Made with a cup of Crisco, she hoped The Meal Makeover Moms could lighten things up with a healthier oil.
> Catarina is married to Robert, and they have a 6-year old son named Enzo. Robert’s grandparents, Salvadore and Rose, had a persimmon tree in their backyard, which Robert enjoyed as a child.
> Robert’s dad now lives in the house, and the tree continues to bear its beautiful fruit each autumn.

The original cookie recipe (which Catarina sometimes turns into “bars”) called for 2 cups of all-purpose flour, a cup of Crisco, and a cup each of sugar, persimmon pulp, raisins, and chopped walnuts. “I love it because it’s a family recipe that’s been passed down. While I’d like to put a cookie in Enzo’s lunchbox, I’d feel a lot better if the oil was more heart friendly,” Catarina told us.

So for our Recipe Rescue we …

> Replaced the cup of trans-fat laden shortening with half a cup of canola oil.
> Cut the sugar from 1 cup to 3/4 cup (we tested the recipe with brown sugar and granulated, and either works fine).
> Replaced some of the flour with whole wheat.
> Tested the recipe in a 9×13-inch baking pan as a “bar.” Catarina used the batter for cookies (how’s that for versatility!?).

Here’s what Catarina thought of the new cookie recipe: “I LOVE the new recipe! I could immediately taste the difference without the Crisco. It is a clean, crisp taste. Robert said that he wants to be ‘bad’ when he eats a cookie, and that is why he eats cookies. But he was pleasantly surprised with the taste. I bet I could increase the sugar back to 1 cup for special occasions.”


Sweet Spiced Persimmon Bars

Makes 24 Servings

This batter can be turned into a bar or a cookie.  You can either use brown sugar or granulated sugar. If you use brown, your bars/cookies will be a little darker in color and moister in texture.

  • 2 very ripe Hachiya persimmons (to yield 1 cup puree)
  • 1 large egg, beaten
  • 1 teaspoon baking soda
  • 3/4 cup brown sugar or granulated sugar
  • 1/2 cup canola oil
  • 1 cup all-purpose flour
  • 3/4 cup whole wheat flour
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon ground cloves
  • 1/4 teaspoon salt
  • 1 cup walnuts, finely chopped
  • 1 cup golden raisins

1. Preheat the oven to 350°F. Spray a 9×13-inch baking pan with nonstick cooking spray and set aside.

2. Use a knife to remove the green top of the persimmons as well as any grainy middle or seeds. Place the persimmons – skin and all — in a blender or a food processor and blend to a smooth pulp. Measure off 1 cup of puree and reserve (and freeze) any remainder.

3. In a bowl, combine the persimmon pulp, egg, and baking soda.  Whisk together and set aside (the mixture will gel slightly).

4.  In a large bowl, whisk together the sugar and canola oil until well combined. Add the persimmon mixture and whisk to combine.

5. In a separate bowl, whisk together the all-purpose flour, whole wheat flour, cinnamon, nutmeg, cloves, and salt.  Add the dry ingredients to the persimmon mixture and stir until combined. Stir in the nuts and raisins.

6. Spread the batter evenly in the prepared pan and bake until golden brown and a toothpick inserted in the center comes out clean, 22 to 25 minutes.

Nutrition Information per Serving (1 bar):  160 calories, 8g fat (0.5g saturated, 0.9 omega-3), 80mg sodium, 20g carbohydrate, 1g fiber, 2g protein

Print Recipe

Catarina’s Sweet Spiced Persimmon Cookies

The batter yields 30 cookies. They are lower in saturated fat and calories than the original recipe because we nixed the shortening, and they don’t contain any trans fats (the original recipe had 2.5 grams trans fat per cookie while our new-and-improved cookie and bar have none)!

To make the cookies, Catarina used a scoop, which looked like a small ice cream scoop (around 2 tablespoons). She baked her cookies for 18 minutes, though depending on your oven and the type of cookie sheet you use, the cookies could be done as soon as 12 minutes.

We had a great time giving this recipe a healthy makeover. It’s perfect for a snack or dessert, and thanks to the persimmons (a good source of vitamin C and beta carotene), whole wheat flour, canola oil, raisins, and omega-3 rich walnuts, it’s an easy way to boost the nutrition of your family’s diet.

For lots more information on persimmons be sure to listen to this week’s Cooking with the Moms podcast. And to see all the photos from our persimmon cookie “Rescue,” visit our Meal Makeover Moms’ Flickr page.

December 30, 2009 | Filed Under Desserts, Fruits, Podcast, RecipeRescue, Snacks | 8 Comments 

Blueberry Peanut Smoothie … and Banilla, Melon & Grape Juice Slurpy

As promised on this week’s Cooking with the Moms podcast, here are two new smoothie recipes for you and your kids to enjoy.

blueberry-peanut-smoothie

The first recipe for Blueberry Peanut Smoothie is something we recently tried at the annual meeting of the American Dietetic Association (ADA) in Denver. Inside the busy and bustling conferfence Expo hall, the National Peanut Board handed out little samples of this smoothie. To be quite honest, initially, we thought the blueberry and PB combo was weird, but we gave it a try and we’re glad that we did. This smoothie rocks! Please let us know if you get a chance to try it … we’d love to hear your feedback on this one.

Blueberry Peanut Smoothie
Makes 3 (1 cup) Servings

  • 2 cups fresh blueberries
  • 3 tablespoons peanut butter
  • 1/2 cup 1% lowfat milk
  • 2 cups fat-free vanilla frozen yogurt
  • 1/2 cup ice

1. Place blueberries, peanut butter, and milk into a blender. Cover and blend at high speed for 30 seconds.

2. Add frozen yogurt and ice and blend until smooth. Pour into individial glasses and serve with a straw.

Nutrition Information per Serving: 290 calories, 9g fat (2g saturated), 46g carbohydrate, 3g fiber, 10g protein, 20% calcium

melon-smoothie-ingredients

Our second smoothie was inspired by Casey Lewis, the dietitian with Welch’s.

 

We had an opportunity to meet with Casey at the ADA convention, and during our conversation, learned that white grape juice has twice the antioxidant power of apple juice (this really surprised us). Of course we knew that red grapes (and purple grape juice and red wine!) were good for us, so we were delighted to learn about the healthful benefits of white grape juice too.  We decided right then and there to create a simple smoothie using white grape juice … so here goes.

melon-smoothie

Banilla, Melon & Grape Juice Slurpy
Makes 3 (1 cup) Servings

  • 1 ½ cups cubed cantaloupe
  • 1 cup lowfat vanilla yogurt
  • 1 ripe banana
  • 1/2 cup white grape juice
  • 4 ice cubes

1. Place the melon, yogurt, banana, grape juice, and ice cubes in a blender and blend well until smooth.

2. Pour into individual glasses and serve with a straw.

Nutrition Information per Serving: 160 calories, 1.5g fat (0.5g saturated), 70mg sodium, 34g carbohydrate, 2g fiber, 5g protein, 60% vitamin A, 80% vitamin C, 15% calcium

Stay tuned for next week’s podcast when we dish about the fantastic food scene in Denver.

October 30, 2009 | Filed Under Fruits, Snacks | 3 Comments 

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