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Healthy Recipes ~ Spicy Meat Loaf

September 1, 2010 By Dr. Mom Online Leave a Comment
photo by Suat Eman of FreeDigitalPhotos.net

photo by Suat Eman of FreeDigitalPhotos.net

As promised, I wanted to share a healthier version of the traditional family favorite – meat loaf.  This recipe is a modification of the one in my favorite cookbook, Nourishing Traditions by Sally Fallon and Mary Enig.

By personal choice, I left out the “1/2 pound of ground heart” and “1 tablespoon fish sauce” optional ingredients… just couldn’t go there. Feel free to include them in YOUR recipe!

Spicy Meat Loaf

serves 8

2 pounds of ground beef, ground bison, ground turkey or chicken or other meat choice (choose free-range, grass-fed meats or wild game for the highest nutritional value and the lowest toxic intake)
{for all the vegetable and spice ingredients, choose organic and fresh whenever possible}
1 medium onion, peeled and finely chopped
1 large carrot, peeled and finely chopped
1 stalk celery, finely chopped
4 tablespoons of butter (preferably organic and raw, from a happily grass-fed cow)
1/4 teaspoon dried chili flakes
1 teaspoon dried thyme
1 teaspoon cracked pepper
1 teaspoon sea salt
1 and 1/2 cups of whole grain bread crumbs (choose gluten-free, if you can find it… or make your own)
1 cup of real cream (from the same grass-fed, non-drugged cow that gave you her butter!)
1 whole egg (preferably free-range and organic)
4 tablespoons of tomato paste or naturally sweetened ketchup

Now, for the magic:

Saute the onions, carrots and celery in butter until soft. Add chile flakes, thyme, pepper and salt and stir. In the meantime, soak the bread crumbs in the cream.
Have a 9×13 inch pyrex pan ready. Use your hands to mix the meat with sauteed vegetables, soaked bread and egg.

Form into a loaf and set in the pan. Top with ketchup or tomato paste. Add about 1 cup of water to the pan. Bake at 350 degrees for about an hour and a half.

Remember, that left over meat loaf makes a healthy school lunch option for your young ‘uns! Need more ideas for healthy family meals, especially for school? Check out The Healthy School Days Menu! Every choice matters… make sure you know the essentials of building healthy meals for your kids! It doesn’t have to be difficult – in fact, The Healthy School Days Menu makes it simple! : )

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Back to School Nutrition Tips & Recipes ~ The Healthier Sandwich, Part Two

August 22, 2010 By Dr. Mom Online Leave a Comment
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Let’s continue our conversation about the all-American school lunch box staple – the sandwich.

In the first part of this article, The Healthier Sandwich Part One, I talked about the outside of the sandwich: bread.

Now, let’s take a look at the inside!

Are your kids “meat people” at lunchtime? A great choice then is to use fresh meats and meat that was roasted, baked, braised or slow-cooked… perhaps even left overs from dinner. If your kids love their deli meats, definitely consider upgrading to “clean” meats from free-range or grass-fed livestock that lack the hormones, antibiotics, nitrates/nitrites and other preservatives. Many of these are known carcinogens.

You’ve also got some meat ‘salad’ options like chicken or turkey salad, and tuna salad (although tuna tends to bioaccumulate mercury more than deep, cold water fish, like wild salmon). Opt for homemade mayonnaise or a brand made with real, clean ingredients.

Have you ever tried spreading the bread with mashed avocado? Equally as yum-o-la! Add some sprouts… perfect!

Basic Homemade Mayonnaise:

To make 1 and 1/2 cups…

1 whole egg at room temperature

1 egg yolk at room temperature

1 tsp Dijon or other favorite mustard

1.5 tbsp lemon juice

3/4 – 1 cup extra virgin olive oil (or sunflower oil, if you think the olive oil taste is too strong)

a generous pinch of sea salt

In your food processor or Vitamix, place egg, egg yolk, mustard salt and lemon juice – process until well blended (approx. 30 seconds). Add the oil drop by drop with the motor running. Taste and check seasoning. You might choose to add more salt or lemon juice.

For variations on your mayo, you could add fresh herbs or onions or cayenne pepper… or whatever floats your boat!

The meat loaf sandwich is another fun option for some kids. I’ll post a recipe for “Spicy Meat Loaf” soon.

Don’t feel like you always have to pack meat in the sandwich. You can also use healthy natural nut butters, like almond or cashew butter with naturally sweetened jam, apricot butter or raw honey. Or, skip the sweets altogether and just use something like bananas… like the banana tacos in The Healthy School Days Menu. They’re a hit with our kids… and with me when I’m in a rush to make lunch!

Another idea is to make veggie sandwiches with whatever your kids like – add some homemade cream cheese and, voila! Yummy and a nice change. Raw cheese sandwiches are a good option every so often, too. Spread your healthy bread choice with real butter or your homemade mayonnaise and some raw cheddar or Monterey Jack cheese.

Moving beyond bread, you’ve got even more options to add variety… wraps, roll-ups, pita sandwiches… oh my!

One that might make heads turn in your kids’ classroom is the pita bread falafel sandwich: falafel with tahini sauce and thinly sliced cucumber and tomato.

Don’t forget about all the options for spreads, preferably your healthier homemade versions: guacamole/avocado spread, cream cheese and mayo varieties, and traditional condiments that lack high fructose corn syrup and artificial ingredients.

Serve up those sandwiches with fresh veggies and maybe some fruit. Need more? Homemade trail mix, homemade ‘health’ bars and even the occasional homemade cookies are healthier options than packaged, processed lunch foods, snacks and desserts.

Find more ideas in The Healthy School Days Menu!

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Healthy Recipes & Meals ~ The Big Salad!

August 22, 2010 By Dr. Mom Online Leave a Comment
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Last night’s dinner was “The Big Salad”.

It was one of those days where we really didn’t feel like cooking much, so we made a nice big salad for the 4 of us.

Ingredients & Preparation:

We started with freshly pressed garlic cloves, then added extra virgin olive oil, some balsamic vinegar and a bit of grainy organic mustard for our own salad dressing.

Then we added nearly the entire one pound container of organic baby lettuce mix, some broccoli, grape tomatoes, sunflower seeds, a few dried cranberries, 4 hard boiled eggs, a few slices of organic ‘clean’ deli turkey and some shredded raw Parmesan cheese.

I think that eating healthy foods leads to our family having healthy conversations, too! A major topic at the dinner table last night was the identification of all the foods in the salad and their health benefits, as well as a recollection of all the healthy foods the kids consumed throughout the day.

For breakfast they had: strawberries, blueberries, blackberries and peach slices + eggs, turkey sausage and 1/2 piece of sprouted toast with butter from grass-fed cows.

Snacks (a.m. & p.m.): grapes, banana, apples, carrots w/ almond butter, cucumber slices, and another peach. Goodness gracious, these people eat a lot!

Lunch: ‘clean’ deli turkey sandwich and small salad.

I’ve said it before, but it bears repeating… these 2 need to get a job! ; )

(Need some help with feeding your kids healthy foods? That’s why I made The Healthy School Days Menu! More HEALTH for kids… less STRESS for parents!)


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Simple, Quick and Healthy Recipe ~ Chicken Tostadas

August 18, 2010 By Dr. Mom Online Leave a Comment
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(Photo courtesy of Whole Foods Market's website)

Do you ever need a last minute idea for a QUICK but healthy dinner?

OK, maybe it’s just me!

This recipe recently caught my eye recently at Whole Foods Market since it sounded yummy AND quick AND kid-friendly. I’ve revised the recipe somewhat to increase the health quotient and decrease any toxicity. The original version can be found at www.WholeFoodsMarket.com

Quick Chicken Tostadas

Serves 4

If you want the “turbo” version of this dinner, I’d recommend picking up an already prepared rotisserie chicken or using your chicken left overs. I’ve picked up some DEE-lish rotisserie chicken from Whole Foods in the past! Oh my! Remember, the healthiest (safest) chicken is from free-range birds that haven’t been drugged or fed drugs. Kinda’ the same way with people.  ; )

When you combine your pre-cooked chicken with fresh items you can create a yummy, healthy meal in minutes. Just assemble these tostadas for a satisfying, crispy and time-saving dinner. Less time in the kitchen means more fun family time!

If you’re not purchasing your tostadas pre-made, You can make your own tostadas by brushing tortillas with a bit of oil first. I typically use coconut oil or extra virgin olive oil. Bake them in a 400°F oven, flipping once, until crisp.

Ingredients

8 tostadas (You can use traditional crispy corn tortillas or choose a sprouted grain version… or whatever your heart desires.)
1 cup refried beans (traditional pinto or refried black beans for variety)
12 ounces shredded chicken
1 ripe avocado, peeled, pitted and sliced into wedges
1 cup grated pepper jack cheese (preferably raw, organic)
1 cup thinly sliced romaine lettuce
1 cup diced tomatoes or diced tomatoes

Method (this is assuming that your tostadas are already made)

Preheat oven to 350°F. Arrange tostadas on a baking sheet in a single layer and bake until hot, 3 to 5 minutes. In the meantime, heat beans and chicken separately until hot throughout. I never recommend using a microwave. Instead, heat on stove top or in convection oven.

Spread the beans on top of the tostadas, then top with chicken, avocado slices, cheese, lettuce and salsa and serve immediately.

Not a problem in my house – my people want EVERYTHING served immediately!

Enjoy!

And, as always, call me when it’s ready! ; )

For simple and healthy menu ideas, check out The Healthy School Days Menu. You and your kids will gain a lifelong foundational understanding of what it takes to create healthy meals and snacks.

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Back-to-School Nutrition Basics for Kids

August 12, 2010 By Dr. Mom Online Leave a Comment
backtoschool

Lately, I’ve been talking a lot about children’s nutrition in our practice as families get ready for Back-to-School.

Parents are concerned about providing the best foods for their kids, and avoiding the worst ones, in an effort to maximize health and performance.

Easier said than done, right?

There are some common challenges I consistently hear from parents:

1) They’re not really sure which foods are healthy! Marketing hype tends to cloud the issue.

2) Their kids (and oftentimes, their spouse!) are not on board with this mission to get healthy.

3) They’re concerned that it’s too expensive to ‘eat healthy’.

4) They’re struggling for ideas to add variety to their family’s meals.

5) They already feel like they’re short on time, and don’t know how they can devote any MORE time to food preparation.

So, what’s the solution? Just give up… give in… and feed our kids the easiest, cheapest, most convenient foods that cause no fuss or resistance from our children? Umm… sorry, Charlie. I understand the financial and time constraints that many families face… but I’ve got to focus on HEALTH here. I’ll let the savvy marketers and conventional food manufacturers take care of the “cheap, easy, convenient” elements! They’re SO good at it! ; )

Trust me, I also understand the “resistance” kids can put up. First, I don’t believe in a militant approach to nutrition… contrary to what you may think! I DO allow our kids to have ‘tasty toxins’ often enough… provided they’ve been respectful of their bodies’ innate genetic requirements for health and have provided ample fuel for optimal function already.

A real life example play out like this:  “You’d like to have {fill in this blank with a more toxic food choice}? Ok, let’s make sure you’ve had enough protein, natural fats, fresh fiber (veggies & fruit) and pure water already today.” Simple. Bodies need fuel to perform and function. The better the fuel, the better the performance and function.

So, no nutrition military here… BUT, I DO wear the Nutritional Pants in our family! One of my most important jobs as a parent is to protect my kids and keep them safe. Conventional foods – and conventional thinking about food – is not safe. It does not ensure a healthy future. We can do better for our children… and it’s not as hard as you may think.

I think that improving the nutrition and health of kids is a two-party job. Parents need to acquire up-to-date and accurate nutrition knowledge AND commit to providing healthier options at home (while providing fewer toxic options). Kids, on the other hand, would be more accepting of mom and dad’s efforts to improve their health if THEY TOO had a better understanding of nutrition and health basics. Knowledge is power!

These are some of the major reasons I made The Healthy School Days Menu. In a simple, straightforward manner, it teaches the entire family what the basic requirements are for proper nutrition, as well as how to create healthy meals and snacks that follow the basic ‘rules’ of healthy physiology.

Although recipes are good, I feel that a basic understanding of Nutrition is far more important. It’s like that old saying about ‘teaching a man to fish…’. Once we learn “how to fish” (i.e. what our bodies need for health, and how to create this in simple meals and snacks), we’re good for life!

That’s why I’ve loved teaching our kids with this menu. They’ve gained the tools and keen strategies for making healthIER choices for life… not necessarily perfect, but definitely healthier! They know what their bodies need and how to provide it. Anybody can follow a recipe – but that doesn’t teach us how to make healthy choices for life. Knowledge first, recipes second! (I provide both, by the way!)

As far as the time and money issues, I have some tips that help. It may not make it perfect… but it’ll help!

I admit, many “healthy” foods do seem to ‘cost’ more. I have two major thoughts on that subject:

1) Consider all the money being spent on toxic, harmful garbage food first – there’s SO much money spent on things like junk food, fast food, convenience foods, packaged processed snack foods, desserts, breakfast cereal, pop, juice drinks, sports & energy drinks, coffee drinks, and so on… even just decreasing spending in one or two of these areas would free up some funds to upgrade basic choices, like the quality of meats, eggs and so on, as well as allow us to invest more in health-promoting foods like vegetables and fruit.

2) Healthy “fuel” is an investment in both current and future health. Every choice does matter, good and bad. Although there is not ONE magical key to guarantee excellent health in the future, nutrition is certainly ONE of the keys. We’ve scientifically moved beyond the age of ignorance where anyone could possibly get away with the argument that what we eat doesn’t really matter all that much! It matters.

The other issue is time.

The two major shifts that have helped ME feel better about the time involved in eating healthier are:

1) See #2 above! When I feel overwhelmed with food selection and preparation, I remind myself that it’s one of the most important and loving things I can do for my family… and myself.

2) Meal planning (utilizing the Circle of Health and 4 Golden Rules of Nutrition that I discuss in The Healthy School Days Menu) have saved my sanity!

I’ll write more about how I introduced the Dr. Mom version of Meal Planning to our family in an upcoming post. It has saved us a ton of money, saved me the headaches of scrambling for meal ideas at the last minute and helped with overall stress reduction. I build in some room for spontaneity, too… ‘cuz that’s just how I am! : )

Anyhow, if Back-to-School nutrition is a concern of yours, and/or you’d like to raise your kids with a better understanding of nutrition and health, you can find out more about The Healthy School Days Menu by CLICKING HERE.

Have some healthy family recipes you’d like to share? Great! Leave a comment with your family favorites!

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Healthy Recipes ~ Turkey Breakfast Sausage

August 3, 2010 By Dr. Mom Online Leave a Comment
Copy of 104_0955

Copy of 104_0955

Need some ideas and tasty ways to add protein to your family’s breakfast?

Remember, a nice, clean source of protein at breakfast, along with fresh fiber and natural fats, is an EXCELLENT start to your day. It optimizes your brain chemistry, revs up your metabolism, regulates moods, balances blood insulin levels… and much more!

This recipe is a modified version of one found in “Nourishing Traditions” by Sally Fallon.

Turkey Breakfast Sausage
(serves 6… unless my children are there, then it might just be enough for 3!!)

1 pound of ground turkey (preferably free-range and drug-free)
1 small onion, peeled and finely chopped
1/4 teaspoon each cumin, marjoram, pepper, nutmeg, oregano, cayenne pepper, and ginger
1/2 teaspoon each dried basil, thyme, sage
1-2 teaspoons sea salt
2 tablespoons whole grain bread crumbs
1 whole egg (free-range, organic), lightly beaten
2 tablespoons butter (preferably organic, from grass-fed cows)

Mix all ingredients and chill well. Form into patties and saute in butter.

To store in freezer, form into patties and store in an airtight container, using parchment paper to line the container and separate the patties. (Do NOT use microwave to defrost!)

Remember… call me when breakfast is ready!

Can you imagine just adding something as simple and nutritious as these sausage patties to your family’s breakfast? What a powerful upgrade to make to their nutrition. Add some fresh fruit, too and POW! You’ve got yourself an excellent breakfast!  If there are still grain-based foods or dairy on your breakfast table, do your best to make sure the grains are sprouted and the dairy is raw, unpasteurized and non-homogenized. Less toxic, more nutritious.

Need more ideas for healthy breakfasts, lunches and snacks… and a foundational understanding of nutrition? Check out The Healthy School Days Menu.

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Healthy Foods & Recipes ~ The Sweet Potato

July 30, 2010 By Dr. Mom Online Leave a Comment
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images sw pot

Our family LOVES sweet potatoes! The flavor, the nutritional quotient, the color… it all makes me happy!

Here’s an interesting excerpt from “Nourishing Traditions” (one of our family’s nutrition “bibles”!) by Sally Fallon and Mary G. Enig, Ph.D.:

“There’s probably no vegetable with a higher betacarotene content than the sweet potato. This is the betacarotene that protects us against cancer, colds, infections and other diseases. The carotene content of sweet potatoes actually increases as the vegetable is stored throughout the winter.

But remember that our bodies can only convert carotene to vitamin A in the presence of bile salts. That’s why it’s so important to eat sweet potatoes with butter, egg yolks or cream. {How much do you love me NOW for letting you know it’s GOOD to have butter with these!!?? Mind you, we’re talking about REAL butter here… preferably from grass-fed cows.} These fats stimulate the secretion of bile and help the body to convert carotenes to all-important vitamin A. These wonderful fats also make sweet potatoes taste delicious.

The sweet potato is a good source of iron, potassium, niacin and vitamin C. It contains fiber and is very rich in vitamin B6, a vitamin that is highly protective against heart disease. Last but not least, the sweet potato is rich in magnesium, another nutrient that protects against heart disease.”

One of our family’s favorite ways to prepare sweet potatoes is Sweet Potato Dollars. Simple, pretty quick, fun!

For the four of us, I’ll usually use 3 sweet potatoes ~ give or take. I also use real grass-fed butter (approx. 3 or 4 tablespoons melted), sea salt, some freshly ground pepper, and a bit of extra virgin olive oil (a couple tablespoons).

I peel the potatoes and slice them crosswise into “dollars” – each approximately 1/4 inch thick.

I prepare a cookie sheet or two by spreading or brushing the butter along the bottom. Sometimes I’ll use a mix of melted butter with a bit of olive oil… most  times, I just drizzle a little olive oil on the sweet potatoes after they’ve cooked.

Next, arrange the slices in a single layer and brush with the rest of the butter. I sprinkle with the sea salt and freshly ground pepper. I’ll mix it up by adding allspice or cinnamon sometimes, or garlic & chives at other times… pretty much whatever is floating my boat on that particular day!

Then, bake for approximately 45 minutes at 350 degrees in a conventional oven, or approximately 20-25 minutes in a convection oven.

Call me when they’re ready!

Oh… and you wouldn’t believe the cheers when you bring out the sweet potato “fries” from the kitchen!!

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Quick, Easy and Healthy Meals ~ Southwest Chicken Lettuce Wraps

June 29, 2010 By Dr. Mom Online Leave a Comment
images lettuce wrap

images lettuce wrap

Last night’s dinner was almost a bust.

Somehow, just being away at my dad’s for a couple days threw things off with my awareness of what food I actually had in the house! I thought I had all the fixins’ to make a certain Asian-style chicken lettuce wrap with peanut sauce recipe. Nope. I had less chicken than I thought and some of the key ingredients that were there when I left for dad’s were now gone. (I forgot – hubby likes to eat, too!)

So, I had a last minute scramble that turned out to be a winner, according to the other people I live with!

We ended up with a Southwest chicken fajita-ish lettuce wrap sort of concoction!

I baked organic free-range chicken breasts, chopped/shredded them up, then finished them on the stove top, simmering in chicken soup stock and fajita seasonings. I cooked some organic brown rice (quickly – and the kids liked the little ‘crunch’ of slightly undercooked rice!) and added it to the pan. Then I sliced some red, orange and yellow peppers and added those.

We used nice, fresh, giant Romaine leaves as the wraps. Dee-lish! We had fresh green beans along with the lettuce wraps, too.

I was totally making this up on the fly… hubby was on his way home from a quick (last minute) trip to the grocery store at any moment, so I was trying to hold off… he had some of the missing ingredients on his list! Alas, the little people were FAR too hungry to wait any longer!

It worked out just fine… and I’ll make it again!

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Healthy Foods, Acquired Tastes, and Father’s Day!

June 22, 2010 By Dr. Mom Online Leave a Comment
Copy of 104_0861

Copy of 104_0861

My mom passed away 2 and 1/2 years ago as a result of breast cancer (and the treatments for it). Ever since then, I look out for my dad… trying to keep him in line! Easier said than done. Parents are very difficult to raise, as I’ve said before!

He tries. He does a lot of things well… but he just hasn’t quite mastered the skill of shopping for and preparing HEALTHY meals for ONE. He eats prepared foods from the grocery store frequently, and eats at restaurants more than he used to. Not the best plan for health, but not the worst I suppose. At least he knows the value of REAL food and fresh food! He eats any vegetable placed in front of him!

Leading up to this Father’s Day, I remembered his reaction a couple years ago – on the first Father’s Day following my mom’s passing – when I gave him a little cooler full of homemade burgers the way he likes them and some homemade soup. He was really, really touched… having someone prepare him home cooked food just the way he likes it. It was a tear-jerking moment, for sure!

So, I decided to do the same type of thing this Father’s Day for his gift. He LOVES bison burgers, so I  bought a few pounds of grass-fed bison and set out to select his favorite ingredients: blue cheese, onions and garlic. (Makes you want to brush your teeth, doesn’t it?!)

While I was preparing the burgers, the kids magically appeared in the kitchen as they normally do when they hear or sense that food is being prepared! My daughter approached the counter… paused… sniffed… said, “ewwww”, and that was it for her! My son, on the other hand, asked if he could try a piece of onion.

I said, “sure, honey… go ahead”. He chewed on it for a few seconds, then got a really funny look on his face and ran to the trash can to spit it out! He said, “I don’t think that was sour… I don’t know what it was… but I’m not havin’ anymore! I need some water.”

Then he noticed the blue cheese. “What’s THAT?” he asked. “Blue cheese”, I replied.

“Why is it called BLUE cheese?”

“Look at the color of it.”

“Oh. That explains it. It smells pretty bad, mom. Are you sure you want to put that in grandpa’s burgers”

“Yes, grandpa LOVES blue cheese in his burgers.”

“That’s weird. Can I try some?”

“Sure… lots of people like it… (as his sister was dramatically enacting a choking and gagging session a few feet away)… you never know ’til you try!”

Then he put a piece in his mouth, started chewing as he confidently walked away from the kitchen saying to his sister, “Seeee? It’s not *that* bad!”

No sooner had he said that when he turned around, spit it out into his hand and handed to ME (ewww), saying, “On second thought, that’s totally gross! Now I think I know what a toot tastes like!!”

(At this point, I fell over laughing!)

For the next few minutes, the kids raked me over the coals for making something SO horrible for their grandfather on Father’s Day! They just couldn’t understand why I’d DO something like that to the poor man! I tried to explain “acquired tastes” to them, but they really weren’t buying it!

My father, however, was ecstatic to receive many meals-worth of one of his favorite foods… all individually packaged and ready to go!

Someday maybe they’ll understand the blue cheese thing! Maybe…

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Teaching Kids to Cook HealthIER Food

April 12, 2010 By Dr. Mom Online Leave a Comment
images salad bowl

images salad bowl

Well, the official spring break “Dr. Mom’s Food Revolution” is over! Jamie Oliver’s “Food Revolution” served as one of the main sources of inspiration for this little project with the kids.

It was fun to let the kids stay up late and watch Food Revolution the other night. They were saying things like, “HEY! I can cook that!” and “Mom… this is what YOU’RE doing with US! Do you think Chef Oliver got the idea from YOU??!!”

Of course I told them he did! (Lol!)

Anyhow, we never did get around to making those bison burgers we had planned on. It was the perfect opportunity to teach the kids about taking meat out of the freezer early enough so that it’s thaw enough to make into burgers! ; )

Instead, we made one of our family favorites – Southwest Bison Wraps.

We start by browning grass-fed ground bison in a skillet over medium heat using coconut oil. Then we add garlic, sea salt, ground pepper, red pepper flakes,  and cumin with a bit of water. We throw in some black beans and occasionally add some salsa at this point. (We did on the night in question.) We serve the wraps in either a big piece of Romaine lettuce or in a sprouted grain tortilla/wrap – we did both on this occasion. Then we top it with grated raw cheddar cheese and more salsa and serve it up with some veggies and/or salad.

Speaking of salad, that was the other ‘meal’ I had my daughter help create. She normally likes to help with salad anyway, but this time I had her make the dressing, too. (Conventional salad dressing is loaded with toxic trans fats/omega 6 fats and artificial colors and flavors.)

I think every kid should know how to make a health-promoting, delicious salad before they move out on their own. Just imagine how different the health of our population would be if we all ate salad every day… or at least a few times each week. (With NO toxic junk in it, that is!)

We started by pressing a clove of garlic in the bottom of the salad bowl. Then we added some extra virgin olive oil and a bit of fresh lemon juice… mixed it up. Then we added our organic greens, broccoli florets, tomatoes, carrot slices, almond slivers, pumpkin seeds, hard-boiled eggs, and grated raw Romano cheese. We added a couple dashes of balsamic vinaigrette and some fresh ground pepper, tossed it, and … voila! Dee-lish!

Even though spring break cooking lessons are over, the journey will most definitely continue. This week they WILL learn to make homemade chicken soup and those yummy bison burgers.

So, what was my point with this little adventure of ours? Do I expect the kids to be able to whip up meals on their own now? Using the stove, convection oven, griddle and sharp instruments?! Nah! But I wanted them to see how meals come to be in the first place. They don’t come from boxes or drive-thru’s or even on our plates in a restaurant without somebody PREPARING that food in the first place.

I wanted to open the door for them so they could take their first steps into the world of preparing REAL foods that support their health. I wanted them to feel confident about developing a new skill set. I wanted them to understand that there IS a difference in the types of foods and ingredients out there… and that our health, our bodies and our brains will respond differently based on the types of foods we choose.

One of the most critical steps we can take to restore our health as a culture is to start cooking REAL food at home again. Nope, it’s not always easy or convenient. Our health deserves more than that.

If you like this little article, you might also enjoy: http://drmomonline.com/Jan09/http://drmomonline.com/nutrition/teaching-kids-how-to-cook-healthier-foods/

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Teaching Kids to Cook HealthIER Foods

April 10, 2010 By Dr. Mom Online 2 Comments
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The spring break “Dr. Mom’s Food Revolution” cooking lessons for the kids continue!

A few more items we’ve added to the menu in the last couple days are: black bean & cheese quesadilla, bean burritos, egg burritos, Mexican chicken and rice and slow-cooked steel cut oats. (No, not all in the same day!)

For the quesadilla, we used sprouted whole grain wraps, organic raw cheddar cheese, organic black beans, and we cooked them in coconut oil. Then we made a pretty simple guacamole with fresh lime juice and minced garlic. The kids peeled and chopped (yikes!) some carrots and steamed some green beans.

For the two different types of burritos, we used the whole grain wraps again. The bean burrito was made with organic refried pinto beans, topped with the raw cheddar and a bit of organic enchilada sauce. We served the burritos with carrots, peas, tomatoes and a bit of broccoli.

The egg burritos were made with organic free-range eggs cooked in coconut oil with some sea salt, freshly ground pepper, a bit of minced garlic and cumin. We added a bit of the raw cheddar. The kids made a fresh fruit bowl to go along with the burrito: strawberries, blueberries, and clementine orange slices.

The Mexican chicken & rice was awesome! We slow-cooked organic chicken breast in a skillet on the stove top in coconut oil and fresh lime juice and then we added enchilada sauce later. We added a brown rice/wild rice mixture and a few black beans. Yum! The kids steamed fresh asparagus for themselves… and left us on our own to make  our salad! Apparently, the lesson was over for them once the hunger pangs hit a certain point!!

This morning they learned how I prepare the steel cut oats. We start out by mixing an egg or two (depending on how much I’m preparing) with a bit of milk (raw, organic, unpasteurized and non-homogenized) in the bottom of the pan on low-to- medium heat. Then we add the oats along with some water or more milk… or a combination. We also add raw flax seeds, a little raw honey and cinnamon. Once the oats have cooked, we top with banana and fresh berries.

The last few things I plan to teach them this week are: how to make bison burgers, a big salad and maybe a noodle/veggie dish of some sort.

Chef Jamie Oliver’s got nuthin’ on these little chefs!

Fun stuff!

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Know Your Food Ingredients ~ Mystery Food Revealed

February 2, 2010 By Dr. Mom Online Leave a Comment
CHEESY-CHILI-MAC

CHEESY-CHILI-MAC

A few days ago, I posted a variety of ingredients that make up a common food. These were the ingredients:

Enriched macaroni, dried cheddar cheese, corn starch, partially hydrogenated soybean oil, dried tomato, salt, buttermilk, sugar, hydrolyzed vegetable protein and other natural flavorings, dried onion, dried corn syrup, disodium phosphate, dried garlic, sodium caseinate, citric acid, dipotassium… phosphate, FD&C yellow No. 5 and other artificial color, sodium sulfite and BHA.

The food is Hamburger Helper, Mac & Cheese flavor.

I was thinking of Hamburger Helper (HH) as I made a “soup-ish” concoction last week with left over ground bison. Something about it reminded me of HH as a kid! (See… I have SO many toxicities to overcome as an adult!)

I made “Buffalo Mac Soup”. I cooked some organic macaroni noodles made from rice (easier to digest than whole grains) and added them to tomato soup. I added the left over ground bison from Southwest lettuce wraps a couple nights prior – it was cooked in pure coconut oil, NOT partially hydrogenated soybean oil (!), and combined with onions, black beans, cumin, red pepper flakes, sea salt and pepper. I topped it with some freshly grated organic and raw Jack and cheddar cheeses.

No corn syrup. No artificial colors. No neurotoxic substance like hydrolyzed vegetable protein. Sheesh… what on earth do they DO to food?!

YUMMY! It makes a nice, thick, hearty soup… with emotional ties to HH from childhood!

No, you don’t have to make it with bison! Then again, the name “Buffalo Mac” won’t make a whole lotta’ sense otherwise! I’m sure you can work beyond that little detail!

If you can find grass-fed beef, that’s a HUGE improvement over conventional ground beef. Or try some other wild game. The biggest point is to move away from all the other toxic ingredients and additives in the HH boxed mix. You can skip the pasta all together, which would make this even healthier. Use real foods and real spices for better health and optimal function.

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Healthy Recipe for “Dessert”

January 28, 2010 By Dr. Mom Online 2 Comments

We’re not really big on traditional “dessert” in our family… at least not on a regular basis. I grew up in a family that had something for dessert pretty  much every night. Now, as a grown-up and as a parent, it just makes no sense to me. From a health perspective, not much good can come of it! I understand the social aspect of sharing a delicious dessert with loved ones… but not the health aspect. (Oh, and I’m all about the emotional aspect of dessert, personally!! That’s why I’ve had to train myself to think healthier thoughts about this little conditioned response of mine!)

Our kids ask for “dessert” a lot now. I think this has come from a variety of sources: spending more time with friends, other families, and teammates, etc. seeing it in movies and entertainment, and just getting older and seeing that other people make different choices than our family. That’s really neither here nor there. Everybody makes different choices. I’m just concerned that they process their incoming information in effective, healthy ways.

The way I’ve handled it thus far is to work on their thought process and try to help them (and me!) understand why they feel the need to have “dessert”… and what “dessert” actually means to them. Since the vast majority of the time they are not asking for something at night because they’re hungry, I know that it’s just a conditioned response… they’ve been around enough people who have dessert after every dinner that they think they should keep on trying with their own mother!!

I don’t give them something at night every night since I feel that that would obviously fuel the fire of this expectation they’re developing. I don’t want an UNhealthy habit to become an expectation.

When I DO give them something, it’s not something that would take away from their health in anyway. They’re definitely not getting cookies, or cake, or ice cream or cupcakes, etc. Our usual choices are yogurt (organic, whole milk) with or without fresh fruit, or a few banana wheels with a glob of almond butter on each. The naturally healthy fats in the whole fat yogurt and the almond butter are good for fending off any hunger bugs that may creep up late at night, plus a dose of protein (with accompanying fats) at night is a great way to balance metabolism, blood sugar and hormonal production. MUCH better than loading up on starchy carbs and other junk at night. The fresh fiber in the fruit is a great thing as well. The sweetness of the fruit is natural candy!

I don’t want to finish the day with a “treat” that would subtract from their health. It’s not a “treat” anyway if it moves you away from your optimal levels of health and function. We call conventional “treats” and “desserts” tasty toxins for this reason.

Now, when it’s a birthday, a holiday or other special event, YES, I let them have some of the tasty toxin if they choose to… as long as they’ve filled up with Health FIRST. You can’t mess with the laws of nature!

I’m simply teaching them that there are no short cuts to health… there’s no drug or surgery that can correct years of abuse. They’ve got to consistently provide their bodies with the raw ingredients for building health and optimal function… or they can’t be fully healthy. Pretty simple. Do they have to be PERFECT? Gosh, I hope not… ‘cuz if they do, they were given to the wrong mother!! : )  No… it’s not about being perfect. It’s about making healthier choices more often. Building health.

Once in a blue moon, I surprise the kids and make them (or have them help me make) a special dessert. When I do, I still make it a healthIER version of a traditional dessert – like homemade cookies with healthier ingredients… fewer toxins (no hydrogenated/partially hydrogenated oils, no artificial sweeteners/man-made sugar substitutes, no artificial colors or flavors, no soy, no refined grains/flour, etc.) No, these less toxic desserts don’t always build health… but they don’t subtract as much health either. Of course there are many other “dessert” recipes that really aren’t that toxic at all.

This little Fried Banana recipe is one of the VERY simple “desserts” I’ve made with the kids. Simple AND yummy! It’s from “Nourishing Traditions” by Sally Fallon from the Weston A. Price Foundation.

Fried Bananas

Ingredients:

Large plantain bananas, and small red bananas, if you like

Extra virgin olive oil or real butter

Fresh (organic) orange juice

Raw honey

Cinnamon

Cream for garnish, if you like (real, heavy cream, real vanilla, natural sweetener like stevia)

To make:

Peel bananas and cut lengthwise. Sauté in batches in olive oil or butter, then transfer (using slotted spoon) to long baking dish. Make a mixture of orange juice, honey and cinnamon. Pour over the bananas and bake at 300 degrees for about 15 minutes. Garnish with cream, if you like.

To make whipped cream topping:

Start with real, heavy whipping cream (preferably raw and not ultrapasteurized). Beat cream in glass bowl with whisk or electric beater until it makes soft folds. Add vanilla and stevia powder to taste.

Enjoy!

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HealthIER, Not Harder

December 21, 2009 By Dr. Mom Online 1 Comment
Ranch-Dressing-Recipe-Veggie-Tray

Ranch-Dressing-Recipe-Veggie-Tray

I’ve been asked to give more of the really quick, really simple improvements we can make in our lifestyle choices (nutrition, movement and mindset) that will move us closer to health.

Done. I can do that!

These will be VERY short recommendations, tweaks, suggestions, tips, strategies, etc. Take it or leave it! These are simply things that work for our family and for many of our practice members and clients. Give them a try!

Healthier, not harder:

Instead of using conventional ranch dressing as dips (or many other conventional dressings and sauces), that are typically made with conventional, refined polyunsaturated fats & oils/trans fats/hydrogenated or partially hydrogenated fats/omega 6 fats (toxic to every human function… including brain function!),  high fructose corn syrup, and often artificial flavors, colors and sometimes sweeteners (toxic, toxic, toxic), you can do a couple different things.

1) Have some time on your hands and access to a good, healthy grocery store/market/co-op/garden? Try making your own!

For the healthiest version, use organic, whole fat, raw and unpasteurized (if available in your area) products like buttermilk and sour cream. If you opt for mayo, make it with whole free-range eggs, extra virgin olive oil, real lemon and sea salt & pepper. Add fresh herbs &/or spices like garlic, onion, parsley, dill, and chives to the dressing mix.

2) If you’re going to purchase your ranch dressing (or mayonnaise, or other dressings and dips), look for ones that are made with REAL FOOD ingredients – no artificial colors, flavors or sweeteners, no corn syrup and no hydrogenated or partially hydrogenated oils from conventional vegetable oils.

Remember, if it’s made from REAL food, WHOLE food, food that’s as PURE as possible and FRESH, you really shouldn’t be overly concerned with calories and fat. I’ve seen FAR too many people choose low-fat or fat-free dressings, only to end up sabotaging their health with all the toxic ingredients and preparation methods.

Dying skinny isn’t the name of the game!

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What’s For Dinner? Meal Planning and Healthy Recipes

December 20, 2009 By Dr. Mom Online Leave a Comment
images grocery

images grocery

Today is grocery shopping day. It’s not the usual list of suspects gracing my shopping list. Today, I’m also shopping for the ingredients for Christmas Eve, Christmas Day, Boxing Day and the “new” annual Holiday gathering at my dad’s house where I make a serious organic/grass-fed bison lasagna for dad, his closest friends and some of our family.

I am officially procrastinating. Big shopping trip. My wallet’s going to smoke!

(OK, it’s really not that bad… with some planning ahead, I can keep things reasonable AND healthy AND special for the holidays.)

Last week’s meal planning worked out pretty well… just one “surprise” dinner out that put things on hold for a day… but totally worth it to spend time with great friends!

Once every week or two, I typically purchase ground bison, chicken or turkey breast, nitrate-free chicken or turkey slices, and some breakfast meats like turkey, chicken, or bison sausages or bacon (and we have great hunter friends that supply us with fresh venison in a variety of cuts)… quantities and specifics are usually dependent upon what’s on sale!

Multiple times each week, I replenish our fresh produce.

Last week, bison was on sale. Oh, happy days!!

When I’m on a roll, I like to cook things once and use that meat in several meals throughout the week.

For example, over the last week+, 5 pounds of ground bison turned into:

1) Dinner #1 – Shephard’s Pie served along with a big salad

2) Dinner #2 – Southwest Romaine Lettuce Wraps with veggies and salad

3) Lunch #1 – “Buffalo Mac ‘n Cheesy Soup” – the bison meat in tomato soup, with a bit of organic whole grain macaroni shells and whole cheese along with veggies.

3) Lunch #2 – Southwest wraps along with salad.

4) Lunch #3 – small taco salads for the kids (ok, no real taco anywhere… just lettuce, beans, bison, chopped tomato, cheese, avocado… called it taco salad and they thought they were cooool!!)

5) Dinner #3 – added the final leftovers to cheese, black bean and bison quesadillas, served with green veggies in a salad.

6 organic free-range chicken breasts (from Costco) turned into:

1) Dinner #1 – garlic chicken breast with wild rice, lightly roasted broccoli, asparagus and Brussels sprouts

2) Dinner #2 – big salad with chicken breast in it

And…. yet to be made:

3) Chicken/rice/lentil soup and 4) Chicken stir fry. If there are any leftovers (doubt it!), hubby will eat the chicken in a quesadilla any day of the week!

We also purchase free-range organic eggs in “bulk” from Costco and use them in several meals throughout the week:

“eggy burritos” for the kids’ breakfasts or lunches, egg sandwiches/wraps for lunch, hard-boiled eggs for snacks or in salads, and I use them in pancakes/waffles and in our steel cut oatmeal.

I like to stretch out our pancake batter, too. I make one huge batch – some for that morning, refrigerate some for the next day (the kids like them heated up in the convection oven), make some waffles to freeze for quick breakfasts, and freeze enough batter for a morning’s worth of pancakes.

OK, enough procrastination! Time to get to the details of this week’s menu planning and off to the grocery store(s)!

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Making Healthier Choices is About YOU… Nobody Else!

December 9, 2009 By Dr. Mom Online Leave a Comment
P1030957

P1030957

Here’s a little article I recently wrote about a recurring lesson I’ve been working on with our kids. It discusses how making healthy choices, regarding food or anything else in life, is really up to each individual… NOT their circumstances (at least not exclusively!).

This is about taking responsibility for our choices. Just because the cake is sitting on the table doesn’t mean you need to eat it! ; )

Enjoy the article and please share with someone who might like it!

http://articlesmind.com/?id=71146

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Nutritional Tips & Healthy Recipes ~ What’s the Deal with Peanut Butter?

December 7, 2009 By Dr. Mom Online 2 Comments
peanut-butter-breakfast-lg

peanut-butter-breakfast-lg

I grew up on peanut butter. I used to eat the stuff almost every day in my school lunch! I never liked lunch meats or hard-boiled eggs, and my mom wanted me to have some type of protein in my lunch… so peanut butter it was!

My hubby loves it, too. Double trouble!

In the past five or so years, we’ve significantly cut back on the amount of peanut butter we purchase and consume. We are officially almond and almond butter junkies!

Several leading health experts warn of the dangers of peanuts and peanut butter.So, what’s the deal with this popular legume?

The good news: peanuts are rich in protein and fat. They are an excellent source of niacin, biotin, pantothenic acid and other B vitamins, as well as vitamin E, iron, calcium, potassium and boron.  Peanuts contain the amino acid, tryptophan, known to contribute to a healthy nervous system.

As with most other foods in North American agri-business, peanuts are on the receiving end of massive manmade toxicity. Additionally, since peanuts are often grown in rotation with cotton, and cotton is a heavily sprayed product, it’s even MORE important to clean up your peanut choices. If you are a peanut or peanut butter consumer, it’s important to buy organic for these reasons.

The reason many health experts tell us to avoid peanuts is because of the carcinogenic (cancer causing) mold “aflatoxin” that commonly grows on peanuts, especially those grown in moist climates.

Some say we can skirt this issue by cooking or soaking our peanuts before in an attempt to neutralize the aflatoxin – and by avoiding RAW peanuts all together. This is a unique case where roasted nuts are actually recommended over raw.

So, the best choices?

1) If you’re going to buy peanuts, buy organic and roasted. You can make your own peanut butter from these (recipe below). If you’re going to buy peanut butter, buy freshly ground made from roasted organic peanuts.

2) If you’re not necessarily stuck on peanut butter, per say, try some other delicious, nutritious, and less risky nut butters like almond butter, cashew butter or hazelnut butter.

We use mostly almond butter. But, I do keep a jar of organic peanut butter on hand. Sometimes, if the kids really, really want peanut butter, I’ll mix in a bit with their almond butter. They fall over with joy when I give them 100% peanut butter! Ahh… such simple pleasures!

Recipe for Healthy Nut Butters (from “Nourishing Traditions” by Sally Fallon)

1) Step one is to neutralize any negative properties of the nuts (and to make them easier to digest) by making “Crispy Nuts”:

Start with 4 cups of raw nuts, preferably skinless

1 tablespoon of sea salt

filtered water

Mix the nuts, salt and water and leave in a warm place for at least 7 hours or overnight. Drain in a colander. Spread on stainless steel baking pan and place in warm oven (no more than 150 degrees) for 12-24 hours, turning occasionally, until completely dry and crisp. Store in an airtight container.

This process works well with peanuts, almonds, pecans, walnuts, hazelnuts, and pine nuts. With cashews, it’s a slight variation. Soak no longer than 6 hours and keep the oven at about 200 – 250 degrees for the same length of time.

2) Step two is to make the Nut Butter.

(makes 2 cups of nut butter)

2 cups of crispy nuts

3/4 cup pure coconut oil

2 tablespoons of raw honey

1 teaspoon sea salt

Place nuts and sea salt in food processor (or Vitamix) and grind to a fine powder. Add honey and coconut oil and process until “butter” becomes smooth. Once you chill it, it will harden. Store in an airtight container in the refrigerator.

Enjoy!

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Healthy Recipes ~ Chicken Cacciatore

December 2, 2009 By Dr. Mom Online Leave a Comment

Here’s an exceptionally healthy recipe for Chicken Cacciatore I discovered via the Weston A. Price Foundation (www.westonaprice.org). It’s by Amanda Love (a.k.a. The Barefoot Cook). Give it a try and let me know how you like it… and let me know what time dinner will be!!

Chicken Cacciatore

(Serves 6)

* 1 pastured chicken cut into parts (Grassway Organics, Copper Creek Farms, Family Farms’ Cooperative, Larry Chupp Farm (IL) and Hope Spring Farm, Pleasant Pastures, Nature’s Sunlight Farm, Miller’s Natural Foods, Sunlit Pasture Farm, Sunnyside Organic (PA))
* 1 medium onion – diced
* 3 garlic cloves – minced (Noonday Farms)
* ½ cup Shitake, Crimini or Button mushrooms – sliced
* 1 large red bell pepper, diced
* 1 28 oz. can organic diced Tomatoes
* 3/4 cup dry red or white wine
* 3/4 cup organic chicken broth (Paradise Pastures and Clearview Farm (PA) and Trautman Family Farm)
* 3 tablespoons fresh rosemary – minced
* 1 tablespoon fresh thyme – minced
* 1 teaspoon fresh sage
* ½ teaspoon dry oregano (Starwest Botanicals)
* 2 bay leaves (Starwest Botanicals)
* sea salt (Selina Naturally) and ground white pepper to taste (Starwest Botanicals)
* 2 tablespoons extra virgin organic olive oil
* Parmesan cheese (Organic Valley)
* parsley

Chicken Cacciatore with Side DishesChicken Cacciatore with Side Dishes Photo Credit: NaturallyKnockedUp.com

Wash and pat dry chicken.  Rub 1 tablespoon minced rosemary, salt and pepper all over the chicken.  Heat olive oil in a large deep skillet at medium high heat and sauté chicken parts for 7 minutes on each side or until browned.  Remove chicken and set aside.  Sauté onion, garlic, mushrooms, bell pepper and remaining herbs for about 5 minutes. Add the wine and simmer until reduced by half, about 3 minutes. Add the tomatoes with their juice and broth. Return the chicken pieces to the pan and turn them to coat in the sauce. Bring the sauce to a simmer. Continue simmering over medium-low heat until the chicken is just cooked through, about 30 minutes. Garnish with Parmesan cheese and parsley.

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Why Wait Until the New Year to Start Burning Fat and Building Health?

December 2, 2009 By Dr. Mom Online Leave a Comment
MG-TheFatBurningKitchenEbook-Final1

MG-TheFatBurningKitchenEbook-Final1

This can be a tricky time of year if you’re a health-seeking social butterfly!

Like no other time of the year, we tend to be inundated with opportunities to stray from our healthy habits. Parties, family get-togethers, holiday festivities… coupled with less daylight, colder temperatures and oftentimes less desire to get out and exercise. Oh, and then there’s the stress that many feel during the holidays.

More food, more toxic food, less movement, more stress. Hmmm. Sounds like the recipe for disaster!

My recommendation? Don’t wait until the New Year to start making healthier choices. It doesn’t have to be HARD or force you to “miss out” on any holiday fun. It simply involves making healthier choices the majority of the time this holiday season. That way, you’re not playing catch up in January. You’re already ON a healthier track!

Two of my favorite, simple eating “guides” are:

1) The Healthy School Days Menu – by yours truly… so of course it’s one of my faves! Seriously though, I love it because it so clearly keeps us on track with healthy menu options throughout the day. It’s simple and easy. It’s not just for kids, either.

Go to: www.HealthySchoolDaysMenu.com

2) The Fat Burning Kitchen – by Mike Geary and Catherine Ebeling, both experts in their fields of nutrition, exercise and wellness. This is a fabulous, no-nonsense, simple tool to finally set you on the right track regarding the right way to burn fat, drop excess pounds and inches, and eat healthier… FOR LIFE.

Whether you’re looking for healthy recipes, trying to improve your physique or add years of abundant health to your life, this is a must-have book.

Go to: www.The-Fat-Burning-Kitchen.com

Give these products a try, and let me know how they help!

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Know Your Food Ingredients ~ Guess This “Mystery Food”

December 1, 2009 By Dr. Mom Online Leave a Comment
ThanksgivingFeast

ThanksgivingFeast

In honor of the holiday season, what food do you think is comprised of the following ingredients:

Water, corn syrup, hydrogenated coconut and palm kernel oils, sugar, sodium caseinate, polysorbate 60 and sorbitan monostrearate (for uniform dispersion in oil), natural and artificial flavors, xanthan gum and guar gum (thickeners), artificial color.

Chances are, you’ve already inhaled some of this with your Thanksgiving feast!

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