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Stealthy Meets Healthy: How to Sneak More Fruits and Veggies Into Your Child’s Diet

May 21, 2015 by

Many parents worry about whether or not their child is getting the proper vitamins and nutrients. Until your picky eaters are old enough to fully understand the benefits of healthy eating, you may need to adopt a tactical approach to their meal prep — one that involves sneaking in some fruits and veggies! These recipes are so tasty, they’ll be none the wiser!

  1. Make your own ice pops. Instead of giving your kids sugar-laden, store-bought ice pops, replace them with homemade versions that are just as delicious. Make your own using 100 percent fruit juice and frozen berries in an ice pop mold.
  2. Stir spinach into your pasta. If you make a family-sized pot of pasta for a weeknight dinner, stir spinach into the sauce for a full serving of veggies that the kids likely won’t even notice. You can even add the mild tasting green to macaroni and cheese!
  3. Make a cauliflower pizza crust. If your kids refuse to eat pizza topped with vegetables, cut calories and incorporate a sneaky serving of veggies by using a recipe for cauliflower crust.
  4. Top burgers with fresh veggies. For children who are less squeamish about veggies, make treat meals like cheeseburgers a bit healthier by topping with fresh vegetables. Add fresh spinach, sliced tomatoes, and even onions in addition to the burger patty and melted cheese.

Cooking Tips [Fruits & Veggies More Matters]
5 Ways to Sneak Veggies into Family Meals [Eating Well]
Sneak Vegetables Into Your Kids' Food With These Tasty Recipes [All You]

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Three Cooking Substitutes for When You’re in a Pinch

March 19, 2015 by

Any seasoned cook knows that sometimes you have to get creative when sticking to a recipe, especially if you're short on some of the ingredients. The good news is that with a few easy swaps, you can make any recipe, even if you don't have the traditional ingredients on-hand. Here are three cooking substitutes for when you’re in a pinch:

  1. If you're missing brown sugar: Your craving for homemade cookies won't wait until you can get to the store for all the ingredients. If you’re short on one cup of brown sugar, you can substitute it one cup of white sugar combined with 1/4 cup of molasses.
  2. If you're missing butter: While no kitchen should ever be without this important ingredient, it tends to happen if you cook a lot. You can replace one cup of butter with one cup of margarine or vegetable shortening. If the recipe calls for melted butter, you can use the same amount of oil.
  3. If you're missing half and half: If your carton is empty, you can easily recreate this essential ingredient with 1/2 a cup of partly skimmed milk and 1/2 a cup of heavy whipping cream.

Top 3 Ingredient Substitutions [All Recipes]
Ingredient Substitutions [University of Nebraska]
Baking Ingredient Substitution Table [Joys of Baking]

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Overslept? Try These Five Easy On-the-Go Breakfast Ideas

February 19, 2015 by

When you sleep past your alarm and don’t even have time to shower, it can be tempting to skip breakfast. Even if you don’t have time for your usual eggs and toast, these quick, healthy breakfast ideas will help you get a nutritious morning meal that you can eat while running out the door.

  1. Yogurt Parfait. Though it sounds complicated, all it takes to create a nutritious yogurt parfait is an individual-sized plain yogurt and a few toppings. Sprinkle fresh fruit, nuts, or granola on top for a quick breakfast that you can eat with just a spoon.
  2. Breakfast Smoothie. Fruit smoothies are very healthy, but they’re not as filling as your usual breakfast. Make your smoothie as hearty as a meal by adding oats or nuts to the mix.
  3. Homemade Granola Bars. If you’re always running late in the morning, bake your own homemade granola bars and keep them on hand to eat on your commute.
  4. Tortilla Wrap. When you have just enough time to toss something together for breakfast, a tortilla wrap is an easy, handheld option. Simply put scrambled eggs, grilled peppers, and a sprinkle of cheese inside of a whole wheat tortilla shell.
  5. Avocado on Toast. If you love avocado with lunch and dinner, try it out for breakfast by eating it on toast. Just mash half of an avocado and spread it on a piece of toast, then add a bit of salt and pepper to taste. For an extra boost of nutrients, top with tomato slices, too.

9 Fast, Healthy Breakfast Ideas [Real Simple]
23 On-the-Go Breakfasts [Buzzfeed]
15 On-the-Go Breakfast Recipes [Parenting]

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Memorize This Must-Know Kitchen Terminlogy

November 20, 2014 by

If you’ve ever encountered a cooking term that you didn’t understand in a new recipe, you know how confusing it can be. From julienne to mince, there’s a whole slew of complicated terminology that seems foreign to the amateur chef. Here are a few simple definitions that will help you with your next adventure in the kitchen.

  1. Braise. Braising involves browning meat or vegetables in a bit of hot fat before cooking them slowly in a shallow pool of liquid. This is a great technique to soften less tender cuts of meat or veggies.
  2. Devil. To devil something, such as an egg, you simply coat it with a hot seasoning like hot sauce or mustard.
  3. Dredge. Dredging means to coat something like meat or vegetables with flour, breadcrumbs, or cornmeal.
  4. Flambe. This term is usually found in more gourmet recipes. It involves sprinkling a food with a liqueur and lighting it on fire before serving.

Glossary of Basic Cooking Terms [Les Petites Gourmettes]
Cooking Terms [Recipe Goldmine]
Glossary of Cooking Terms [UMN]
Glossary of Cooking Terms [Better Homes & Gardens]
Culinary Terms [About.com]

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How to Ensure You’re Safely Serving and Preparing Eggs

September 4, 2014 by

Eggs are essential ingredients in a number of dishes, but they can also be dangerous to your health if handled incorrectly. To reduce your risk of salmonella and other diseases that come from eggs, follow these important guidelines.

  1. Shop smart. The first step toward healthy egg care is inspecting your eggs in the grocery store for cracks or dirty appearance. Also be sure to only purchase eggs that are stored in a refrigerated case.
  2. Store them properly. Eggs should be stored in a clean spot in the refrigerator at 40° F or lower.
  3. Cook them thoroughly. If you’re preparing scrambled eggs or another egg dish, be sure that both the yolk and white are firm and that the egg reaches a temperature of 160°F. Never eat batter or dough containing raw eggs before it's cooked or baked.
  4. Store egg dishes properly. Dishes made of only eggs cannot be stored, so be sure to eat them immediately after cooking. If you prepare something else that contains eggs, always keep it refrigerated.
  5. Keep it clean. Even if you use the utmost care when handling eggs, it’s essential to wash your hands, cooking and prep surfaces, and any utensils thoroughly to remove any traces of eggs. Wash hands and utensils with hot, soapy water, and scrub kitchen countertops with bleach or another germ-killing product.

Playing It Safe With Eggs [FDA]
Eggs & Food Safety [Incredible Egg]
Tips to Reduce Your Risk of Salmonella from Eggs [CDC]

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Find Healthy Recipe Guides on this NIH Website

January 22, 2014 by

Grilled chicken and steamed vegetables are great, but eating the same meal every day can get boring pretty quickly. If you want to eat healthy meals without constantly making the same few dishes, these creative recipe guides from the NIH might just give you some new ideas:

Fun Family Recipes
Download convenient recipe cards to make planning healthy meals for the whole family easier than ever before. These fun recipes include things like Oatmeal Pecan Waffles and a Quinoa and Black Bean Salad that will keep even your pickiest eaters feeling full and energized.

Keep the Beat Deliciously Healthy Family Meals
This colorful online cookbook contains healthy family breakfasts, lunches and dinners that are simple and delicious. It even includes high-quality photos to help you get a better idea of what each dish should look like.

Visit the NIH website to discover even more healthy recipes!

Public Domain/Public Domain
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