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I have recently moved over to Wordpress.org for my blog... come join me there!  There is a new name, but still a focus on healthy families:

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Car Carts

Yesterday, I had to take my two girls to the grocery store... a big chain store that does NOT have "car carts". And the thought crossed my mind, I sure wish they had car carts here... Wait, did I just think that?! 

For those that are not familiar with the child beloved car cart, it is some mad scientist project that is part toy car for children to ride in, part grocery cart. When my children ride in them, the love steering the play steering wheels, love sitting next to each other, and even love being buckled in. They casually wave to other shoppers smiling and saying "Hi!". It is as if the car cart has transformed them into the perfect little children. However, there are a few other parent concerns...

• With the added length of a toy car on a shopping cart, you feel like you are pushing a small train through the store
• A small train being driven by a conductor that has not quite mastered the sharp turn
• You have to be very good at smiling and saying "Sorry!" so that people will excuse your poor steering and cutting in front of them when you approach a blind corner at the end of an aisle
• Your children will most likely want to get out at some point, just to want immediately back in
• If your children are anything like mine, color definitely matters, "But MOM, we really want to ride in the identical GREEN one, not BLLLUUUUUUUE!!"
• If you are lucky, the wheels might even squeak or make big clunking noises, as if everyone you pass wasn't already looking at you

Despite my love for the car cart, however, let me tell you how my youngest (1 and 1/2 years old) acted today at the store without one...

• Ride in a cart, NEVER! I am pretty sure she would have said if she was older by her protests when I tried to put her in the regular, old shopping cart while she was yelling, "WALK, WALK".
• She then gets that little mischievous look in her eyes when I encourage her to keep up, often giving me an evil laugh and high-tailing it the other direction
• She will then wait until we are at the most congested part of the grocery store and proceed to crawl gathering every germ there ever was (she has been walking for over 5 months) while giggling at other customers, feeding off of their sweet coos
• And lastly, will run along aisles grabbing anything shiny or interesting looking and throwing it on the floor or try to place it in the cart...

So after today... maybe I have come to realize I actually DO love car carts, just a little?  :)

Anyone find grocery shopping with your little ones a bit more challenging?  Anyone love the car carts as well?

Homemade Enchilada Sauce

Mmmm... my family loves all Mexican inspired dishes (and our Tex-Mex) and enchiladas are such a versatile dish, I can get my family to eat them with chicken, beef or even beans/vegetables. Now I know that traditionally, enchilada sauce does not even contain tomato sauce (instead you use chiles as a base) but this NON traditional sauce is quick and DELICIOUS! I have been trying to use less canned products and this is a perfect solution that my family loves. 

1 cup low sodium tomato sauce
1 cup low sodium chicken broth
2 tablespoons whole wheat flour
2 tablespoons canola oil
1 tablespoon brown sugar
1 tablespoon chili powder
½ teaspoon salt

1. Heat sauce pan to medium-high. 
2. Add oil and flour and stir until it reaches a nice brown color (about color of peanut butter). 
3. Then, add tomato sauce and chicken broth to pan and stir well.
4. Last, add brown sugar, chili powder and salt. 

This mixture makes about 2 cups, which worked well with 8-10 enchiladas for my family (I used 1 cup mixed in the enchiladas and the rest to top the enchiladas before cooking). However, my husband loved the sauce so much he wished there was more! 


Makes 2 cups (each serving about ¼ of cup): 101 calories, 2 g protein, 9 g carbohydrates, 1 g fiber, 7 grams fat (1 g saturated) and 146 mg sodium. 

Does anyone have a more traditional sauce they love as well? 

No Mayo Coleslaw

This past Sunday, we were invited over for a dinner shrimp boil at one of our good friend's homes. Knowing it was going to be SO hot here in Texas and that the kiddos were most likely going to want to play outside the entire time, I decided to bring a cold side dish! I am no fan of a heavy mayo laden dish, so this light and crunchy slaw is a great quick and easy dish to bring. 

NO Mayo Coleslaw

4 cups pre-shredded cabbage

½ cup roasted, salted and hulled sunflower seeds

½ lemon, squeezed

¼ cup olive oil

¼ cup chopped parsley

2 chopped green onions

2 tablespoons Dijon mustard

2 tablespoons honey

Pepper to taste 

1. Mix olive oil, Dijon mustard, lemon juice, parsley and green onions in bowl.

2. Stir in the pre-shredded cabbage and sunflower seeds.

3. Stir until cabbage is well coated.

4. Enjoy!

 

Makes about 8 servings (about ½ cup each): 139 calories, 3 g protein, 9 g carbohydrates, 2 g fiber, 11 g fat (2 g saturated) and 86 mg sodium per serving. 

Spaghetti Squash

"Spaghetti squash for supper tonight honey?" you ask. "Ummm... you mean spaghetti with that yellow crooked squash in it?". Not exactly. If you are not yet familiar with spaghetti squash, the large squash separates into spaghetti like strands after baked. The cooked squash is somewhat of a blank canvas, however, I have a recipe for one of my favorite variations below. 

But first, lets break down the preparation:

1. Select a nice spaghetti squash at the supermarket or farmer's market. When you get home, pull out a sharp knife and a cutting board. 

2. Slice the entire squash in half. 

3. Scoop out the seeds and stringy membranes, leaving the side flesh. 

4. Place the halves into a baking pan, face-down (I used foil because I hate washing dishes!) 

5. Bake at 350 degrees F for about 45 minutes. 

6. When that 45 minutes is up, take the squash out of the oven and let cool slightly. Get ready- the magic is about to happen   :)

6. Take a fork and start shredding the sides of the squash and you will see nice little strands appear. Continue until all of the flesh has been turned to strands. 

7. Then, assemble all other ingredients: 

- 8 cups fresh spinach

- 1 drained can low sodium chickpeas

- 1 drained can diced tomatoes

- 1 small chopped onion

- 2 small minced cloves of garlic

- 1 cup fresh mushrooms

8. Place onions, chickpeas, mushrooms and spinach in skillet with 1 tablespoon olive oil.

9. Once onions begin to become translucent and spinach wilted, add garlic, tomatoes and spaghetti squash strands. 

10. Saute all ingredients for about 3-5 minutes. 

11. Top with fresh basil and feta cheese; enjoy!

Ingredient List (about 4 servings when completed)

- 1 4-6 oz spaghetti squash

- 8 cups fresh spinach

- 1 drained can low sodium chickpeas

- 1 drained can diced tomatoes

- 1 small diced onion

- 2 small minced cloves garlic

- 1 cup fresh mushrooms

- 1 tablespoon olive oil

- 1/2 cup feta cheese

- Sliced basil leaves 

- Crushed red pepper to taste

Alternate preparation method

Another method my husband enjoys is eating this dish like typical spaghetti. Simply bake and obtain strands (through step 6 above). Then, after dishing on plates, add warmed tomato sauce and preferred seasonings. Feta cheese and basil would taste yummy on your end food as well. 

Has anyone tried spaghetti squash before? Any other good recipe variation?

Happy Eating!

Healthy Eats at the Amusement Park

Summer just isn't quite summer without a trip to the amusement park. But between the cotton candy, chili cheese fries and nachos, you may think your family is destined for a day of high-calorie, nutritionally empty meals and snacks. "Eating right at an amusement park can seem like an impossible feat, but it doesn't have to be,” says Academy of Nutrition and Dietetics spokesperson Jim White, RDN, ACSM-HFS. "Now that people are more health conscious than ever, there are a surprising number of healthy options. You just need to know where to look for them." Here’s how:

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• Scout it out: While you're walking through the park keep your eyes open for healthy options. You'll be surprised what you can find. Skip the hot dogs and hamburgers, and go for a grilled chicken breast sandwich with a side salad or corn on the cob instead of fries. Or, squeeze in a serving or two of veggies with a veggie burger or grilled vegetable skewers.
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• BYO snacks: Just because you'll be at the park from dawn until dusk doesn't mean you have to eat every meal there. Before you leave, serve up a healthy breakfast at home. That way you'll know your family started the day fueled up and ready to go. At the park, fill in with nutritious snacks from home. A few well-planned snacks can cut down on the number of meals you'll have to buy and the amount of time you spend waiting in line for food. "A small bag of granola or nuts or a piece of fresh fruit can help hold kids over between meals and is a lot healthier than an ice cream sandwich," says White. If the park you're visiting doesn't allow you to bring in food from outside you can still snack right. Many amusement parks now stock healthy nibbles like fresh fruit cups, yogurt, and even carrot and celery sticks.
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• Sip smart: Super-sized sugar-filled drinks can bring lots of hidden, empty calories to the table. While fat-free or 1% milk or chocolate milk are great choices, so is water. "If it's hot and everyone's sweating, replenishing fluids is key for preventing dehydration," says White. Encourage kids to hang on to their empty water bottles and refill them throughout the day rather than tossing them in the trash.
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• Don't cave: Nothing's more frustrating than listening to your kids nag you for kettle corn, giant pretzels and funnel cake. While there's certainly room for the occasional treat, don't feel that you have to say yes to everything. A 2012 Journal of the Academy of Nutrition and Dietetics study found that parents who were most permissive when it came to kids' eating were the most likely to have children whose diets had the fewest nutrients.
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• Indulge – a little: If most of the day's meals and snacks are healthy, it's completely OK for kids to have a small treat. Rather than snacking while walking through the park, encourage your children to sit down and savor their food. They'll actually enjoy it more. If you are going to have a treat, try to save it for later in the day, says White. That way you won't feel like your kids stuffed themselves with not-so-nutritious food the minute you got to the park and you can focus on what really matters – the fun.
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- See more at: http://www.eatright.org/kids/article.aspx?id=6442471532#sthash.KJX93KNb.dpuf

Going Meatless Every Monday

by Monique Ryan, MS RD CSSD LDN

Have you gone meat-free today? More and more people are going vegetarian — at least for one day a week. This small change in your diet can improve your health and the environment.

Going meatless one day a week started with the Healthy People 2010 report from the United States Surgeon General, which recommended lowering meat consumption by 15 percent, specifically to cut down on saturated fat. This calculation works out to about one day weekly, so plan ahead and try making Monday, or any other weekday, meatless. In fact, a few generations ago, meat was often consumed in side dish portions, while nutrient-rich beans and lentils, vegetables and whole grains took center stage.

Cutting back on meat intake offers many protective benefits. Red and processed meat consumption is associated with increased risk of death from chronic disease. Going meatless once a week can help fight the nation’s top killer — heart disease. Fatty red meats and many processed meats are high in saturated fat which raises harmful or “bad” LDL cholesterol. Consuming red meat can also raise the susceptibility for certain cancers, including colon cancer. Studies suggest people who eat less meat tend to be leaner and less likely to gain weight than people with higher meat intakes.

Don’t Just Cut Back, Add to Your Diet
Losing meat one day a week is not only about subtracting from your diet, but adding to it. Eating more whole grains, beans and lentils and vegetables on your meatless day offers many health benefits.
Whole grain, unprocessed carbohydrates such as whole-wheat bread, whole-grain pasta, brown rice, oats, buckwheat, quinoa and millet can help prevent heart disease, certain cancers and diabetes. Experimenting with a new grain choice on your next meatless day can provide fiber for normal bowel function, along with a variety of vitamins and minerals that contribute to the nutrient density of your diet.Americans regularly eat more than enough protein. Adding beans or lentils to your meat-free meal also maintains an adequate protein intake. Providing about 16 grams of protein per cup of cooked, beans and lentils are also a great source of fiber, folic acid, iron and potassium. These nutrient-rich foods are also good sources of manganese, magnesium and copper, riboflavin and vitamin B6.Vegetables are also nutrient powerhouses and add color and texture to your meals. Try leafy greens like kale, collards, bok choy and broccoli for good plant sources of calcium.

Good for the Environment
The practice of consuming a plant based diet can benefit the environment. According to the Food and Agricultural Organization, livestock was estimated to contribute to 18 percent of greenhouse gas emissions (GHG), with other estimates ranging from a 10 percent to 51 percent contribution. Going meatless one meal weekly, eating less meat, and choosing organic or grass fed meats all reduce GHG.

  - See more at: http://www.eatright.org/kids/article.aspx?id=6442478591#sthash.MmP3JEUa.dpuf