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Monday, January 31, 2011

Helping kids learn about healthy foods...

I have started talking to C monster about food, and what is good food and not-so-good food, why we buy organic, why I grow my own food and so on. When we do groceries and he asks for something, we talk about it. For example, if he wants a Reese peanut butter cup instead of just saying no straight out, we talk about it. I ask him if it's healthy, if it's going to make him grow big and so on. I suggest other food that are better for him, such a bag of cashews or yogurt. Or even suggest that we buy what we need to make a healthier organic version of the treat he wanted at home. I find these discussions avoid melt downs and also are the building blocks for him to understand what a healthy diet is.

Of course, he still gets treats sometimes, but instead of buying a big candy bar we get a small individual fair trade chocolate; since these are harder to find it does not happen that often. I am actually surprised with how much the monster already understands about fair trade and organic. The other day he told me that we don't get those apples because their was pesticides on them - "mama, not these pommes yucky on them, these OK mama?"

I also found a few games that are about food "let's go shopping" by Haba and "The Picnic Game" by eeBoo. "Let's go shopping" can be played as young as 2 1/2.

I particularly like "The Picnic Game" as the goal of the game is to collect one item from the following categories, desert, fruit, vegetable, main course, drink, plate and cutlery. This helps kids understand that their are various categories of food.

Another activity I have started to do with him is his Food Guide. I created a simple food guide with envelopes and cards that he can move around to count what he has eaten in one day. I actually find some days this helps to get him to eat -- other days he could not care about it. However it's a great help to us as throughout the day I just need to glance over at it to remind myself what else C Monster should eat for the day. Eventually I want to re-do it so it has a separate fruit and vegetable categories but I wanted to get him used to the 4 basic food guide categories first.

Sunday, January 30, 2011

Dried Vegetables Flakes

My newest weapon in my kitchen-device arsenal is my dehydrator — thanks mom! At Christmas we got an Excalibur; with that name it really sounds like a weapon.

One thing I like having in the house is dried vegetable flakes. You might ask, "what does one do with these other then make soup?" I place about 2-3 tablespoons in my homemade pizza dough. That way his cheese pizza is really a veggie and cheese pizza. You can also toss them in crackers or soups.

Now you ask "why make your own?" Well, the vegetable flakes you buy at the store often have preservatives added and home-made ones just taste better.

In the summer when the vegetables needed for this are at their lowest in cost I will probably make a huge batch but until then I will make a little as I need it.

Ingredients:
2 carrots
1 red bell pepper
1/2 red onion
1 handfull dried mixed mushrooms (about 1/4 cup)
1 small zucchini

Directions:
Slice all of your fresh vegetables. The trick for dehydrating is to try to cut them all the same thickness. Once they are all sliced; place them on your dehydrator trays in a single layer (no overlapping). I like to do one tray for each type of vegetable. If you are lucky enough to have a dehydrator with a temperature dial set it at 125˚F. Check it after about 4 hours your carrots will probably be done but the rest will probably need some extra time maybe 2 more hours or so.

Once they are done they should feel completely dry and crisp.


Using scissors cut them in small little squares. Do the same with the dried mushrooms.


Now you have home-made dried vegetable flakes; store them in an airtight container and use as needed. This recipe made about 3/4 cups.

Saturday, January 29, 2011

Yet another successful smoothie

Another version of "jus vert" this one is nice and sweet due to the OJ and mangos.

Ingredients:

1/2 cup frozen mangos
1/2 cup frozen pears
2 cubes spinach
1/2 cup orange juice

Directions:

Take all frozen ingredients out the night before and place in a bowl in the refrigerator overnight.  In the morning add the orange juice and process with your immersion blender until smooth.

Serve immediately.

Friday, January 28, 2011

Manuka Honey in Ice Tea

So, you ask, where have we been? Well, we all got sick, one by one, with the flu.

One of the things I like doing when I am sick is take some Manuka Honey you want to make sure you get the highest active number that you can find.

To get it in my son when he is feeling under the weather, I make a great berry iced tea.  The tea blend I use is called Fruit Explosion from the Tea Emporium.  I make a large tea pot, about 1.5 litres, and then pour it in a heat resistant glass container and add 3 tablespoons Manuka Honey.  Let it chill to room temperature and then transfer in the refrigerator. Once cold, offer a glass now and then to your toddler.

One thing that is amazing about this tea is that it is sweet naturally, it almost has a kool-aid like taste.

Thursday, January 20, 2011

Smoothies

Here are a couple other smoothies that have been a success with the monster this past week...

Kiwi Banana

Ingredients:
1 banana peeled
2 kiwis peeled
1/2 cup orange juice

Directions:
Put everything in your blender and process until smooth.

Raspberry Avocado

Ingredients:
1/2 cup orange juice
3/4 cup water
1 cup frozen raspberries
1/2 avocado peeled and pitted


Directions:
Put everything in your blender and process until smooth.

Monday, January 17, 2011

Brownies - Take II

This is my second attempt at brownies; they are not as rich as the first one however their is a little more "healthy" stuff hiding in them.  These are not just C Monster approved but also tested and approved by my neighbour's 2 year old that also loved them.  The frosting I made for them is hands down the best chocolate frosting I have ever made.

Brownies II

Brownie Ingredients:

1/2 cup vegan shortening - at room temperature (you can also use regular vegetable shortening)
1 cup white sugar
2 eggs
1 small avocado - pealed and mashed
1 1/2 cup shredded zucchini (mine was frozen)
1 teaspoon vanilla extract.
1/3 cup cocoa powder*
3/4 cup whole wheat flour
1/4 cup hazelnut meal**
1/4 teaspoon salt
1/4 teaspoon baking powder
1/2 cup semi-sweet chocolate chips

Frosting Ingredients:

2 tablespoons butter, at room temperature
3 tablespoons unsweetened cocoa powder
1/2 tablespoon honey
1 teaspoon vanilla extract
1/2 small avocado - pealed and mashed
1+ cup confectioners' sugar

Directions:

1. Preheat oven to 350 degrees F (175 degrees C). Grease an 8 or 9 inch square pan.
2. Mix together shortening, sugar, avocado and 1 teaspoon vanilla - beat until creamy.
3. Beat in eggs and zucchini.
4. Beat in 1/3 cup cocoa, nut meal, salt, and baking powder.
5. Beat in flour.
6. Stir in white chocolate chips
7. Spread batter into prepared pan.
8. Bake in preheated oven for 35 minutes. Do not overcook.
9. To Make Frosting: combine all ingredients and whisk until creamy; I can't remember how much icing sugar I used I started with 1 cup but I think I added about an extra 1/2 cup.  Just keep adding a little at a time until desired consistency is achieved. 
10. Let brownies completely cool, then frost.
11. Cut in squares and enjoy


*The type and brand of cocoa powder one uses can change a recipe so much; some just taste better then others. I love the Camino brand personally:
Though it's not cheap it's well worth the premium.

**Most nut meals can be bought in health food stores however you can also make your own. Check out this website for how to make your own nut meals:

Monday, January 10, 2011

Spiced Cake With Vanilla Frosting

Like the brownie recipe I previously posted this is a dessert; it's full of sugar but it also has some nuts, zucchini and other hidden goodness.  So don't let your children or yourself chow down on the whole cake in one sitting.

Spiced Cake

Ingredients

2/3 cup whole wheat bread flour
1/3 cup panela
1 tablespoon flax meal
1 tablespoon oat bran
1/3 cup unsweetened shredded coconut
1/2 cup macadamia nuts
1 teaspoon baking soda
3/4 teaspoon baking powder
1 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
1/4 teaspoon allspice
1/4 teaspoon kosher salt (use a little less if you are using table salt)
1/3 cup vegetable or canola oil
2 eggs
1 1/2 cups shredded zucchini (I used thawed zucchini that I pre-shredded and froze last summer in 1/2 cup measures)

Directions

1. Pre-heat oven to 350F
2. Spray with oil 9x5 loaf pan and set aside
3. Crush macadamia nuts. Place nuts in ziplock bag and hit over and over with rolling pin or metal measuring spoon until all the nuts are crushed. Be careful not to bust the bag.


4. Combine dry ingredients - the first 13 ingredients - and mix well.
5. Form a well in the centre of the dry ingredient bowl and add remaining 3 ingredients; mix well.
6. Pour batter into greased loaf pan.
7. Bake in pre-heated oven for 45 minutes or until done.
8. Turn out unto cooling rack and serve warm as is or let cool completed then frost with vanilla buttercream frosting or your favourite icing.

Vanilla Frosting

Ingredients

3 cups icing sugar
1 - 100g YoBaby vanilla yogurt
1/4 cup room temperature butter
1 teaspoon pure vanilla extract
1 teaspoon vanilla bean paste

Directions


1. Combine in stand mixer bowl yogurt, both vanillas and butter. Whisk with whisk attachment until smooth about 6-8 minutes.
2. Slowly add icing sugar; once all icing sugar is incorporated whisk on high for 5 minutes.
3. Extra frosting will keep in the freezer in an air-thigh container for about 6 months.

Frosting Direction for Spiced Cake

1. Using a very sharp bread knife cut fully cooled cake in half lengthwise - so you get 2 cakes one top and bottom.  Place top half aside.


2. Take 3/4 cup frosting and 3/4 cup unsweetened shredded coconut and mix well.  Carefully frost bottom layer with this mixture.  I ended up having to much frosting so I put some away in the freezer.


3. Place top half of cake back on and frost top with plain vanilla frosting.  Frost sides if desired (I did not)


Sunday, January 9, 2011

"jus vert" AKA avocado smoothie

This morning juice was "jus vert" and avocado, pineapple and mango smoothie. These are super easy to make and healthy for you since the bulk of the smoothies is whole fruit.

"jus vert" - makes 2 servings

ingredients

1/2 of a small ripe avocado (peeled and pitted)
1/2 cup pineapple juice
1 cup frozen or fresh cubed mango (peeled and pitted)

directions

Combine all ingredients in the cup that comes with an immersion blender and blend until creamy and smooth.


Nutritional information
1 1/2 servings of fruit per serving

Saturday, January 8, 2011

Snow and Waffles

One of our monster's all-time favourite breakfast food are waffles or in his lingo "dip dip". This morning when we woke up and saw the white snow covered world we knew it was a dip dip kind of morning.





For our waffles we always use the same basic recipe as a guide and change it up a bit. The recipe is originally from Serious Eats; but we have even altered the base recipe as the original one had too much oil and white flour for my liking. So today I present you first our basic waffle recipe and then how we changed it up today...


Basic Dip Dip


Ingredients

  • 1 cup all-purpose flour

  • 3/4 cup whole wheat pastry flour

  • 1 teaspoon baking powder

  • 1/4 teaspoon salt

  • 2 egg yolks

  • 1 3/4 cups milk

  • 1/4 cup canola oil

  • 2 egg whites



Directions
Combine in first bowl flours, baking powder, salt. Make a well in the centre.
In second bowl beat yolks slightly add milk and oil.
Pour liquid mixture into dry mixture and mix just enough to wet dry ingredients.
In third bowl beat egg whites until they form stiff white peaks.
Gently fold egg whites into other mixture.
Cook as per your waffle iron direction.
Serve with real maple syrup.
Freeze left overs and reheat in toaster oven another day.


Snowy Saturday Morning Dip Dip

I always try to hide healthy stuff in my waffles; I discovered I can put almost anything in them and the monster will still eat waffles. So here is the new ingredient list as per what I made this morning - I want to note that the measurements here are approximations as I just kinda throw everything together.

Ingredients

  • 1 cup all-purpose flour

  • 1/2 cup whole wheat pastry flour

  • 1/2 cup quinoa flakes

  • 1 tablespoon quinoa flour

  • 1/3 cup crushed almond slivers

  • 1 teaspoon baking powder

  • 1/4 teaspoon salt

  • 3/4 cup finely shredded carrots (about 1 large)

  • 2 egg yolks

  • 1 3/4 cups milk

  • 1/4 cup canola oil

  • 2 egg whites



Directions
Follow the directions for the "basic dip dip" adding the new ingredients as follows:

Add the quinoa flakes, quinoa flour, carrots and almonds to the flour mixture.

Shredded carrots; I find the smaller I can make them the more likely my son will not notice them.


For the almonds I just took regular almond slivers and mashed them for a minute or so with the bottom of my measuring cup to make the flakes smaller and less noticeable.


We ended up serving the waffles with maple syrup and having a "jus rose" on the side along with half a banana. Our juice was a mix of milk, orange juice, blueberries, raspberries and a banana; their was suppose to be raspberry yogurt in the juice but the monster decided he wanted to taste the yogurt before it going in the juice and then preceded to eating it all. He also stole my banana during juice making and ate half of it.



I'd like to point out that both the raspberry yogurt and the banana eating was a first for my son; so maybe just maybe all my hard work at ensure that his taste-buds are used to all sorts of flavours is paying off. Here is wishing everyone a late Happy New Year and for my readers in the Toronto Area lots of fun in the snow; I know we enjoyed playing outside this morning after breakfast.