Recognized in the literary world with stories such as Cinderella, The Legend of Sleepy Hollow, and Peter, Peter, Pumpkin Eater, the pumpkin is no stranger to the spotlight. Each year in the USA, thousands of pumpkins are carved into jack ‘o lanterns and many pumpkin pies are eaten at Thanksgiving celebrations!

Pumpkin is excellent for you. It has no cholesterol and is low in fat and sodium and rich in vitamins. The bright orange color of pumpkin is a dead giveaway that it is loaded with the antioxidant, beta- carotene. Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protection against heart disease and other aspects of aging.

On top of being good for your health, Pumpkins taste good too. That’s why they are a part of the diet in almost every country in the world.

Age to introduce: About 8-10 months (cooked and pureed).

Toddler Treat: Pumpkin Sauce

This is the not-so-well-known cousin of apple sauce — a side dish that can go with any meal, delicious as a spread on bread too!

Ingredients:
2 cups of fresh pumpkin puree (see below)
1/4 cup apple sauce
1 Tablespoon fresh lemon juice
1/4 teaspoon pumpkin pie spice
1/4 cup of honey

Instructions:

Mix all of the ingredients together in a bowl. Serve

Age to introduce: Over 12 months

Storage: Refrigerate for 2-3 days. Freeze for up to 2 months.

Fresh Pumpkin Puree: You will need 1 small to medium pumpkin.
Prep: Wash, cut in half, and remove seeds. Cut each half into four pieces.
Cook: Place in microwave-safe dish with 1 Tbsp of water. Cover. Cook 13-15 minutes. Let stand 5 minutes. Pumpkin is done if you can pierce it easily with a fork.
Puree: Scoop out pumpkin meat into blender/food processor. Add 1/4 to 1/2 cup of water. Discard Skins. Process. Add 1/4 to 1/2 cup additional water to develop smooth texture.

Pumpkins for everyone

Pumpkins find their place across the menu — breakfast, lunch and dinner and dessert — whether its pancakes, muffins, seeds for snacking, hearty soup, stuffed pumpkin or tasty pie. Here are few ideas for adding more pumpkin to your family meals:

1. Add 1/2 cup pumpkin puree (fresh or canned) and 1/4 teaspoon of pumpkin pie spice to you pancakes for breakfast. They taste terrific with maple syrup and chopped pecans!

2. Add 1-2 cups of pumpkin puree (fresh or canned) to your favorite chili recipe

3. Use pureed pumpkin (fresh or canned) instead of banana in your favorite banana bread or muffin recipe.

4. Make mashed potatoes with 1/2 white potatoes 1/2 pumpkin.

5. Bake pumpkin like a squash. Before baking, drizzle pumpkin meat with a mixture of balsamic vinegar, honey and chili flakes.

Roasted Pumpkin seeds: Don’t waste pumpkin seeds after cooking or making jack-o-lanterns. It is easy to roast the seeds for a delicious and nutritious snack. The hulls are a great source of fiber with the seeds containing a high amount of phosphorus. Let the kids slosh through the slippery seeds and pick out the fibers.

1 quart water
1 Tbsp salt
2 cups pumpkin seeds
1 Tbsp vegetable oil or melted, unsalted butter (optional)

1. Preheat oven to 250°F.

2. Pick through seeds and remove any cut seeds. Remove as much of the stringy fibers as possible.

3. Bring the water and salt to a boil. Add the seeds and boil for 10 minutes. Drain, spread on kitchen towel or paper towel and pat dry.

4. Place the seeds in a bowl and toss with oil or melted butter.

5. Spread evenly on a large cookie sheet or roasting pan (cover pan with aluminum foil for easy clean- up).

6. Place pan in a preheated oven and roast the seeds for 30 to 40 minutes. Stir about every 10 minutes, until crisp and golden brown.

7. Cool the seeds, then eat or pack in air-tight containers or zip closure bags and refrigerate until ready to eat.

Pumpkin Fun Facts

Original recipe for pumpkin pie: Colonists sliced off pumpkin tops; removed seeds and filled the insides with milk, spices and honey. This was baked in hot ashes.

My kids have always enjoyed cooking and baking, and it has been my pleasure to teach them.� My son, Dylan, is 4 and he is still happy with the toy ovens and licking the mixing spoons, but my daughter, Juliet, who will soon be 10, has already mastered stirring (while keeping much of the food inside the bowl), cracking eggs, and measuring; and has begun wanting a bit more leeway in the kitchen.

I am always anxious to try a kid friendly product in the kitchen and was delighted to test out King Arthur Flour K.A.F. Kids™ Snickerdoodle cookie mix.� I sat the box out on the kitchen counter and tied an apron around Juliet.� She had no problems following the kid friendly directions.� Not only were they easily spelled out, with child friendly fonts, margins and spacing, but there were illustrations for each step.� I helped with a couple steps, but quite frankly she could have done each step solo.� She turned on the oven while I melted the butter she lined the cookie sheet with parchment paper and then cracked her egg.� Once the butter cooled a bit she used a whisk to incorporate the egg with the butter and then used a spoon to add the packaged cookie mix.� She then followed the directions on the box and rolled the dough into balls.� Dylan got into the action at the next step as he got to roll the balls in the cinnamon and sugar (the cinnamon and sugar come with the box and there is more than enough).� They placed the cookies on the cookie sheet and I placed it in the oven.

The 8 to 10 minutes that followed brought great anticipation through our home as the kids waiting patiently for the cookies to finish baking.� They took turns flipping on the oven light and smashing their faces against the oven door, watching the dough balls spread out into proper cookie form. When the buzzer rang and we confirmed that the cookies were ready, I placed each of the 16 cookies onto a cooling rack.� �

After a few minutes I placed 2 warm cookies on plates and poured them each a glass of cold milk; quite a reward for their efforts in the kitchen.� The cookies were absolutely perfect.� We stored the leftovers in an airtight container and the texture of the cookies stayed perfect for days: edges firm, top layer crinkly, and oh-so-soft inside.

If you are looking for a fun and tasty way to spend some time in the kitchen with your child, I would certainly recommend this product.� King Arthur has a whole line of kids’ mixes and you can view them online at www.kingarthurflour.com, or you can request a catalogue by calling 800.827.6836. For about the same price of a kid’s meal at a fast food restaurant (the mixes retail for $5.50-$5.95) you will have a learning experience, great memories, and yummy dessert!

Although it would sometimes be far quicker to do it yourself, or purchase prepackaged foods, the time spent with children in the kitchen is absolutely priceless.� I fondly remember graduating from my own light bulb powered oven and becoming Mommy’s little helper.� The times spent with� my mom� in the kitchen are some of my fondest memories, thanks Mom!

Happy Baking!
Betsy

Fun foods are everywhere. Most of us live in a culture where processed, white flour, high sugar and/or deep fried foods are commonly eaten and easily purchased. The availability of these foods combined with food advertisements on all types of media are over whelming. These types of foods are so common that avoiding them becomes a challenge.

I encourage you to focus your efforts on providing whole, unprocessed foods as much as possible. This includes:

• All fresh fruits and vegetables
• Low fat meats
• Nuts, seeds,
• Beans and tofu
• Eggs

Whole grains such as oatmeal, brown rice, millet, quinoa, and whole grain breads and bread products.
Low fat dairy products such as mozzarella cheese, low fat cottage cheese and 2% milk can be added without over doing it.

If you can offer these foods to your child more than half of the time, nutrition will happen even when fun foods are part of your child’s regular diet. We are all born with an innate drive for survival. This survival instinct will attract us to the right nutrients for our bodies if we know how to follow these instincts.

In studies, children were offered a variety of healthy and fun foods for a week. They were allowed to choose what they wanted to eat and eat as much as they wanted. The study found that these children consumed the correct amount of calories and the right balance of nutrients. Yes, there were times when they chose fun food exclusively, but over time their bodies directed them to the foods that their bodies needed.

So we need to help children maintain an intact instinct to survive. It sounds harder than it is. Here are 5 tips to let nutrition happen.

• Offer a variety of healthy foods
• Children’s eating like, dislikes, and amount consumed are erratic. If they don’t eat much on one day or one meal they will make up for it later.
• Help children focus on how their body feels during a meal by not distracting the eating process with television, reading or intrusive music or radio programs.
• Always offer a healthy food with a fun food (that is served in a limited portion) so a child can eat until they decide they are full.
• Respect a child’s decision to eat or not.

Parents today recognize the importance of feeding their children healthy nutritious foods. The problem is that the cafeteria has become just another franchise; foods aren’t healthy and well-balanced. Vending machines offer chips, cookies, sodas and a myriad of other junk foods that children shouldn’t be eating. This creates a challenge to parents that many have decided to ignore.

Assuming that it’s a lost cause, some parents have rationalized that the rest of their meals are healthy and nutritious so why worry about what their children are eating for lunch. This is a dangerous misconception considering what is being served in the majority of school cafeterias.

What’s being served?
Although programs have begun to appear over the past few years addressing the problem, the fact is that not much has changed. The majority of entrees served on school campuses include pizza, Sloppy Joes, cheeseburgers, spaghetti, hot dogs and corn dogs.

It’s rare that you will see anything made with fish and chicken; unless it’s fish sticks and chicken nuggets, which contain processed meat that is breaded and deep fried. This is not nutritious.

The Traditional Sandwich
Commonly found in the packed lunch is a sandwich; the problem is that bad choices can be made here as well. White bread bought at the store contains bleached flour. And don’t be fooled by the word “enriched”, as adding back a portion of the vitamins removed during the bleaching process doesn’t undo the damage.

Additional poor sandwich choices include peanut butter which has hydrogenated oil; and as much as parents want to believe differently, jelly is not a source of fruit but is high in processed sugar. Pre-packaged, processed meats and cheeses should also be avoided as they are high in chemicals and salt.

Better sandwich choices include whole wheat bread with a lot of grains, and almond butter instead of peanut butter. Also, be creative. Try to put vegetables into a sandwich as much as possible.

Another great sandwich option is a healthy wrap. This can be done by purchasing whole grain tortillas and wrapping up healthier protein and vegetable sources.

For instance, baked turkey or chicken with lettuce, cucumbers, sprouts, red peppers – maybe even some beans sprinkled inside make a tasty protein.

Perfect Packing
Part of putting together a healthy packed lunch is having the right storage containers. Be sure to use an insulated lunch box that will hold up to four small food containers and a thermos.

When purchasing the containers you should buy at least two sets; this will help you to avoid having to wash them each night. As for the thermos, be sure that it is the wide mouth variety; this will be necessary if you wish to use it for beans or soup.

The Beverage
When it comes to healthy lunches, milk, juice and soda should be avoided at all cost. The American Academy of Pediatrics says that juice consumption is contributing to cavities and gastrointestinal issues for children.

The best choice is a small bottle of water: open the bottle, remove an extra tablespoon or two of the water to avoid expansion problems when freezing, then put it in the freezer with the lid off. In the morning replace the lid then put it in the lunchbox. This will not only be a healthy beverage at lunch, but will succeed in keeping the other items in the lunch box nice and cold.

The Entrée
Great sources of protein that can be put in a small lunch container are cubes of baked chicken, turkey or ham. This does not include processed meat that you buy at your grocery store; but should be prepared at home and cut into bite sized pieces. Remember that you can freeze these in small portions and use them randomly over several weeks.

A hard boiled egg is also a great source of protein. And don’t forget that wide mouthed thermos you purchased; beans are an excellent source of protein and can be served in a thermos with organic tortilla chips for dipping. You may also consider providing your child with some of last night’s stew heated up.

The Side Dishes
Most children don’t consider a meal as lunch unless there are chips and cookies though these must be avoided at all cost. The side dishes for your children should be tasty green vegetables; remember that greener is better.

Fruit is also a great side dish, but while it is healthy, it is also a source of sugar and not as rich in vitamins and minerals as vegetables. Serve fruit just once for every five servings of vegetables. Remember that it should be fresh, organically grown fruit; fruit roll-ups are not fruit.

Also consider inviting your child to help you prepare vegetable soup or vegetarian chili. These can be put in a thermos and taken to school over the span of a week.

Consider putting together a grain salad. This can include couscous or steamed long grain brown rice with chopped cucumbers, red peppers, baby carrots, or any other similar vegetable. You may also choose to marinate the chopped vegetables in a salad dressing for a few days prior to preparing the salad. Drain the vegetables and then mix them in. This will add moisture to the salad without having to add excess dressing.

Going Organic
Organically grown foods are slightly more expensive but worth it. The price of providing foods that are free of pesticides, growth hormones, hydrogenated oils and artificial additives and preservatives is high.

It’s important to note that organic foods are also more filling. By providing your child with smaller portions of healthier foods you’ll be spending the same amount of money without providing them with the cheaper foods. These cheaper foods are not just less expensive, but they lack nutrition. You’re paying less but you’re getting less in return.

Create a Menu
No one knows better than your own child what they’re going to eat, so let them help you prepare their lunches. Remember that if they like what their eating they will bring home an empty lunchbox.

The best way to accomplish this is to insure that their options are only healthy choices but with variety. This can be made easy by creating a mix-and-match menu. Using a white board, poster board or similar display, draw out five columns and label them for each day of the week.

Then using color-coded post-it notes, index cards or by printing on colored paper, create a square for each lunch option. For example, their protein options would be on blue, vegetables would be on green and fruits would be on yellow.

Every Sunday, let your child help you prepare their menu by picking the appropriate cards and placing them in the column for each day. You and your child can then begin prepackaging those options that can be frozen or stored for a few days.

In Summary
It’s important that your children like their lunches but it’s more important that their bodies get the vitamins, minerals and nutrients they need to develop and grow properly.

Here are some great recipes that offer a new twist to your child’s vegetarian diet!

White Bean Burritos
White beans have a great mild flavor that most children find appealing.

Ingredients for each burrito:

4 Tablespoons canned, white beans, drained and rinsed
1/2 teaspoon lemon juice
2 Tablespoons cheddar or jack cheese
1/2 teaspoon chopped cilantro
1 Tablespoon mashed avocado
1 small flour tortilla

Directions:
Place beans and lemon juice in a bowl and mash with a fork. Mix in cheese and cilantro. Heat the mixture in microwave for 30 seconds, until cheese is melted. Spoon the bean mixture and mashed avocado on the flour tortilla crosswise, fold the tortilla in on 2 opposite sides, and roll it up lengthwise. Let it cool before serving.

Tip: If the flour tortilla seems a bit stiff, you can soften the tortilla by placing it between 2 damp paper towels and microwave 20 seconds.

Broccoli and Rice Casserole

Simply steamed, it is a perfect finger food. While broccoli is terrific in it’s native “tree” form, it is also yummy chopped, julienned and pureed. Our broccoli and rice casserole is an example of what can be done with pureed broccoli. If you don’t feel like making the rice called for in the recipe, stop by a Chinese restaurant and buy a quart to go (by the way, brown rice is better for you than white rice).

Ingredients:
2 cups chopped broccoli
3/4 cup vegetable stock
1 Tbsp lemon juice
1 Tbsp olive oil
2-3 cups of cooked brown or white rice
½ cup shredded cheddar cheese (optional)

Instructions:
Pre heat oven to 350 F. Steam broccoli until tender (about 3-4 minutes in microwave/stovetop). Place broccoli, soup stock, oil and lemon juice in a blender or food processor and process to a smooth puree. Place rice and cheese in an ovenproof dish. Pour broccoli mixture over the rice and cheese. Toss mixture gently to blend ingredients. Place in oven for 15 minutes or until heated through and the cheese is melted. (Instead of using the oven, you can heat this dish in the microwave for 3 minutes, stir, and cook 3 more minutes)

Storage: Refrigerate leftovers for 3-5 days, or can be frozen for up to 2 months.

Creamy Cukes for Kids

Our Grandmother made this delicious creamy cucumber salad, and it was a staple on her dinner table all summer long. This salad is a great childhood memory of times spent with grandma, and we are delighted to share it with you. We hope your children love it.

Ingredients:
2 medium cucumbers, peeled
1/2 cup sour cream
2 teaspoons apple cider vinegar
2 teaspoons sugar
1 teaspoon fresh dill, chopped
Salt and pepper, to taste

Directions:
Cut cucumbers in half longwise. With a small spoon, scrape out seeds and slice cucumbers about 1/4 inch thick slices. In medium size bowl, add sour cream, vinegar, sugar and fresh dill and mix together with a spoon until smooth. Add the cucumbers and toss gently to coat the cucumbers with dressing. Chill in the refrigerator until ready to serve.

Makes 4-5 servings.

Variation: Add 1/2 cup of mango, watermelon or cantaloupe chunks to this recipe.

Pineapple Kabobs
Ingredients:
Makes 4 mini-kabobs
• 4 Fresh Pineapple Chunks (1/2-inch pieces)
• 2 ounces Colby Jack Marble cheese cubes (½ inch pieces)
• 2 ounces teriyaki-flavored baked tofu (1/4 inch slice, cut into 1-inch squares
• Toothpicks
Directions:
Using toothpicks, assemble the mini-kabobs on a toothpick in the following manner: 1 ham square, 1 pineapple chunk, 1 ham square, and a cheese cube.

Kiwi Wraps or rolls
These wraps can be served as a traditional wrap sandwich or slice it into pieces (like a sushi roll) for bite-sized treats.

Ingredients:
1 tablespoon peanut butter or sunflower butter
1 tablespoon cream cheese
1/2 kiwi
Tortilla — whole wheat or plain (squared)

Instructions:
Remove the skin from the kiwi and slice it into thin rounds. Spread peanut butter over half the wrap and cream cheese on the other half of the wrap. Arrange the kiwi slices evenly over the cream cheese. Beginning on the cream cheese end, gently roll up the tortilla forming a log shape. The peanut butter will act as the glue to keep it together. Serve.

Frosted Zucchini

The fun name of this recipe may be just enough to get your kids to try this delicious veggie dish. This is also a great recipe to get the kids involved in preparing. Older children can frost the zucchini and younger ones can dip them into the bread crumbs.

Ingredients:

3 medium zucchini (about 8-9 inches long)
1/2 cup mayonnaise
1/4 cup green onions, finely chopped
1/2 tsp. lemon zest
3 Tbsp parmesan cheese
1/8 tsp garlic powder
1/3 cup bread crumbs

Directions:
Cut zucchini into 3/4-inch rounds. Steam in microwave until barely tender, about 2-4 minutes (test with fork). Drain and let cool. Mix together remaining ingredients except the bread crumbs. Frost one side of the zucchini slice with the mayonnaise mixture. Dip the frosted side of the zucchini in bread crumbs and place them on a foil-lined cookie sheet. Broil them in the oven until lightly browned. (4- 6 servings).

Fruity Smooth and Creamy Popsicles

These simple popsicles are the perfect refreshing solution! For variety, change the flavor of the pops by adding different fruits. You can purchase a Popsicle mold at a grocery store or online. If you don’t want to invest in a Popsicle mold, small plastic or paper cups or empty yogurt containers work wonderfully for making popsicles. Add a wooden craft stick for the Popsicle stick.

Ingredients:

1 10.5-ounce package silken tofu
1 medium banana
2 cups unsweetened orange-pineapple or apple juice
1 cup of diced fruit: strawberries, blueberries, pineapple, kiwi, watermelon, cantaloupe, peaches, pears, plums, mango or papaya

Directions:
Combine all ingredients in a blender; cover and process until smooth. Pour the mixture into a Popsicle mold and freeze. Makes about 12 Popsicles.

TIP: If you find the mixture to be a tad on the tart side, don’t reach for the sugar, add a little sweetness with a tablespoon or two of maple syrup, honey or fruit spreads.

Fiber is very healthy and went somewhat missing in the modern first world diet with the onset of mass food production, processing and the fast food rage.

Food companies and the media have since picked up on a large body of scientific research indicating fiber protects us against chronic diseases such as heart disease, diabetes, obesity, certain cancers and gastrointestinal disorders.

So what do you need to know about fiber to raise a healthy family? Here’s the Fiber 411.

Natural sources of fiber are the BEST! These are fruits, vegetables, whole grains and cereals. Fiber is not in meat, even though it may be stringy, is not in dairy, and there is very little in juice, although food companies are now adding isolated fibers to juice and dairy products.

Most natural sources of fiber contain both digestible (soluble) and indigestible (insoluble) fibers. Both types are very important to human health. The digestible kind helps to lower cholesterol, feeds our friendly gut bacteria, and may help to alleviate diarrhea. The indigestible kind helps to lower risk of constipation and diverticular disease.

Both types of fiber help even out blood sugar levels, lower risk for obesity, and some research shows may help prevent certain cancers. Keep in mind ice cream bars, cookies, and crackers with commercially added fiber are unproven and not likely to offer the same benefits!

The American Academy or Pediatrics suggests adding five to your toddler’s age for daily grams of fiber guideline. If you have a two year old, you should aim for about seven grams a day. Because fiber is filling and low in energy, too much may prevent your toddler from getting enough protein and calories. Vegan diets tend to be high in fiber and low in calories, so if you are raising a vegan toddler, offer nutrient dense snacks such as cheese and yogurt alternatives, dried fruits, or crackers to bump up his energy intake.

Overall, there is no need to worry about getting enough fiber into your toddler’s diet. One banana, a half cup of oatmeal or split pea soup and a piece of whole wheat toast will provide enough daily fiber for a two or three year old. Pick foods that are natural sources of fiber over the food brands that have added it to ice creams, juices, etc. Natural sources are nutritional powerhouses packed with not only fiber but vitamins, minerals and phytochemicals.

This week I’m bringing you three mom-inspired ways to feed your kids better and faster. Summer can be an especially trying time for parents. There is always a meal or snack to prepare. It doesn’t matter how newly remodeled your kitchen is, it’s no place to spend June through August.

We all know the Internet is packed full of more information than most people have time to wade through. That’s why I scoured the momosphere to find easy ways to feed your den. Mom entrepreneurs helping moms…I love it.

Making Summer Taste Better: Three Simple Ways
1. Weelicious. Model-turned-chef-turned-mom Catherine McCord blogs the most unique and simple recipes for babies through toddlers. If you have wee ones circling your feet, try some of her baby-tested concoctions. What makes this food blog different is that her recipes are actually fun to make! Common ingredients, little prep time…Catherine knows how to please the part-time cook. Try her natural rendition of fish sticks. No microwave needed!

Blue Corn Chip Crusted Fish Sticks Try it

You’ll also love watching her Food Network quality Weelicous productions. Double props for the fact that she cooks with her son Kenya right there next to her in true mom fashion.� Warning: do not visit the website while hungry.
www.weelicious.com

2. Tastybaby. It seems as if a frozen baby food company puts out a shingle every other week. What makes this mom-owned company different is 1) they’re certified organic, 2) their website hosts a network of blogs and articles by parents and bloggers, and 3) it’s not just for babies.

With flavors like Bangoes™ (banana mango) and Corn in the USA, it’s hard not to be curious.� With an entire recipes section of the website where the pureed fruit and veggies can be used to make everything from scrumptious corn muffins to Life’s A Peach Bellini’s� (peach puree and champagne),� it’s impossible not to fall in love. There isn’t a parent out there who isn’t actively trying to increase the fiber and nutrient count in their child’s daily goldfish cracker routine. Tastybaby makes it easy.

Corn in the USA Muffins� More Recipes

Tastybaby is also on Amazon with free shipping included.

www.tastybaby.com�

3. OnTrack Fruit Energy Bars. I recently blogged on One Crazy Mother about a trip I took with my husband and two year-old to Canada. Kids have been making the news lately by being bumped off of planes for so-called “unruly” behavior. During the weeks leading up to the trip I found myself getting more and more nervous about how I’d keep my toddler entertained. It was her 4th or 5th plane trip but she’s a definitely wild card. Would the sticker book work? I had no idea.

In a moment of weakness I grabbed some Fruit-Roll-Up snacks and ended up giving one to her during the five hour ordeal. The only thing worse than the burst of high-fructose fueled energy that followed was the length of time it took me to scrub the sticky goo off of her molars. The new alternative to sugary fruit snacks? OnTrack Fruit Energy Bars by Bouquet of Fruits. They’re not in Targets (don’t faint), but they’re worth visiting the website and buying online for. Why? Because when the kids need a snack and they’ve had enough crackers to crash 500 Atkins diets, the fruit and nut combo will save your sanity. I loved having them as a pre-dinner 4pm alternative to a spoonful of frosting or other diet disaster. They’re natural, delicious and priced well below trendy sports bars.

Contest Alert! If you’d like to receive the OnTrack Prize Pack that I was given with all of the flavors, send an email to me at bunmizalob@gmail.com with your name, phone number and why you need a little more energy. More details here

www.ontracksnacks.com

Happy Eating and Stay Cool!

Introducing your baby to real food takes time. Fortunately, there is no need to rush, In fact, going slowly gives your baby a chance to develop a taste for different types of food, and in the long run enables her to make healthier food choices.

There is an enormous selection of fresh, natural food that your little one can eat, but there are also several foods that are not good for babies. Here is a list of many of the foods that you should avoid:

Foods with sugar, salt and caffeine as a main ingredient – Avoid introduction as long as possible: As a general rule, foods containing high amount of these ingredients, usually do not contain much nutritional value and are not very healthy.

High nitrate foods – Introduce over 8 months: Vegetables: beets, carrots, green beans, spinach, and collard greens, Meats: hot dogs, cured ham, bologna, sausages, salami, and many other deli meats. Foods containing high levels of nitrates can deplete iron stores and can cause anemia.

Honey – Introduce over 12 months. Honey contains bacteria that can cause botulism.

Un-pasteurized, juices, food items, and raw fish – Introduce over 12 months. Juices, such as apple cider, other food items such as raw goat’s milk, blue cheese, brie cheese, and raw fish, such as sushi can contain disease causing bacteria.

High allergens – Introduce at least over 12 months, possibly later: Food that most often cause allergic reactions include berries, chocolate, citrus fruits, cow’s milk, egg whites, fish and shellfish, nuts, peanuts, and tomatoes. Processed foods containing food additives, coloring agents and preservatives are also known to cause food allergies in your children. If you have a family history of any food allergies, discuss them specifically with your baby’s healthcare provider and seek their advice on food introductions.

Choking hazards– Introduce over 2-3 years old: Nuts (other than finely ground), peanut butter, caramel, candy, gum, whole grapes, raw hard fruits and veggies, chunks of meat, pieces of bacon, hot dogs, sunflower seeds, popcorn, raisins, potato chips and hard candy. As a precaution, learn the American Red Cross choking for infants emergency procedures.

Hot foods – Introduce over 3-4 years old: Baby and toddler foods should be served cold, at room temperature or slightly warm. If you use the microwave to warm your baby’s foods, make the sure the food has been thoroughly stirred (if possible) or allowed to stand and cool down to remove any hot spots. Always check the temperature of food and drinks before serving them.

Kids can show Mom she’s #1 with this recipe for Love Triangles- perfect for a Mother’s Day breakfast-in-bed surprise!

Check out the May issue of Every Day with Rachael Ray, on newsstands April 15th, for this spin on a classic Monte Cristo for an easy and thoughtful Mommy’s Day munchie, or an anytime ‘wich!

Monty Cristo Waffle ‘Wiches
SERVES 1

Ingredients:
1 tablespoon apricot fruit spread
2 frozen multigrain waffles, lightly toasted
1 slice black forest ham
1 slice smoked turkey breast
1 slice Swiss cheese
2 teaspoons butter, softened

Directions
1. Ask a GH (Grown-Up Helper) to preheat a Panini press for you.
2. Spread the apricot fruit spread on one side of each waffle and sandwich the ham, turkey and Swiss cheese in between. Coat the outside of each waffle with butter. Ask your GH to grill the sandwich in the Panini press. Cook until the cheese is melted and the waffles are golden-brown, about 2 minutes. Cut into quarters and eat while still warm.

Many believe that the gemstone garnet got its name from the pomegranate. The tiny arils of this fruit resemble the garnet’s deep-red color and shape. This recipe mixes the deep-red arils into cottage cheese creating the look of garnets buried in a blanket of snow. Try this simple dish for breakfast. The jewel and snow filling can also be spread onto graham crackers or celery sticks for a crunchy after school snack or meal time side dish.

Ingredients:

½ cup small curd cottage cheese
2 tsp honey
2 Tbsp pomegranate arils
2 tsp ground pecans (optional)
2 slices whole grain toast

Directions: Combine the cottage cheese, honey and pomegranate arils in a small bowl. Spread the mixture over the toast. Slice the toast into 4 triangles and sprinkle with ground pecans. Serve with apple or peach slices.

Note: Pomegranate arils are a choking hazard for children under 3 years old, so this recipe is best suited to children over this age.

Makes 2 servings.

This easy spin on chicken tacos from the April issue of Every Day with Rachael Ray will please kids and parents alike!

Chicken Taco Patties
Servings: 4

It’s easy to control the heat on these babies – just serve the jalapenos, taco sauce and extra onion on the side!

Ingredients:
1 pound ground chicken
1 cup chopped onion, plus more for serving
2 tablespoons finely chopped canned jalapeno chiles
1 tablespoon chili powder (a palmful)
1 tablespoon grill seasoning (a palmful)
1 clove garlic, finely chopped
1 tablespoon extra-virgin olive oil (EVOO)
1 cup shredded Monterrey jack cheese
4 whole wheat hamburger buns
1 romaine lettuce heart, shredded
1 cup taco sauce

Directions:
1. In a medium bowl, combine the chicken, 1 cup onion, jalapenos, chili powder, grill seasoning and garlic. Form four patties.
2. Have a Grown-Up Helper (GH) heat the EVOO, 1 turn of the pan, in a skillet over medium heat. Have your GH add the patties and cook for 4 minutes on each side. When they’re almost done, top each patty with a mound of cheese and cook until melted. Layer the bun bottoms with the lettuce, a chicken patty, taco sauce, extra onion and a bun top.

For more delicious recipes you and your kids will love, check out Every Day with Rachael Ray online!

Granola can be great tasting hippie food, but buyer beware. On one side, some of the packaged brands cram a lot of unfamiliar flavors in the mix. While these ingredients are often healthy, the flavors can be tough to swallow for kids. On the flip side, the more mainstream brands cram a lot sugar and artificial ingredients into their products which put them on par with the nutritional value of a candy bar. Sticking to basic ingredients is the trick.

Simple flavors – oatmeal, pecans and cranberries baked with natural goodness. This recipe is so simple, that homemade granola may soon become a staple in your house for breakfasts and snacks! Best Granola Ever is perfect for family members 3-99 years old.

Ingredients:
4 cups of old-fashioned oats
1 ½ cups chopped pecans
½ cup packed brown sugar
½ tsp salt
½ tsp cinnamon
¼ cup cooking oil
¼ cup honey
1 tsp vanilla
1 cup dried cranberries

Directions: Preheat over to 300 degrees. In a large bowl, mix the oats, pecans, salt and cinnamon. In a saucepan warm the oil and honey and stir in the vanilla. Carefully pour the liquid over the oat mixture. Stir gently with a wooden spoon until the mixture is evenly coated.

Spread the granola onto a large cookie sheet (15X10X1 inch). Bake 40 minutes, stirring carefully every 10 minutes. Remove from oven and cool completely. Stir in dried cranberries.

Storage: Store granola in an air-tight container at room temperature for one week or in the freezer for 3 months.

Makes 9-10 servings.

Make your child’s next birthday party REALLY BIG! In the March issue of Every Day with Rachael Ray, you’ll find recipes, games and even a play list to make your child’s birthday one for the record books – starting with a 7 inch JUMBO Cupcake!

On the Menu: Jumbo Cupcake, Big Broccoli, Humungo Hamburger, Macho Nachos, Mega Milkshake (see recipes below)

Game On! Play these easy party games:

• Tater Toss: Wrap a foam football in foil and play hot potato
• It’s a Draw: Let kids trace each other on butcher paper; send them home with the drawing and a box of crayons (GREAT PARTY FAVOR!)
• Heads and Tails: Put up animal stickers – make your own cutouts – for an old-fashioned game of pin-the-tail-on-the-elephant!

Play This (download the mix at www.RachaelRayMag.com/March!):

Justin Roberts, It’s Your Birthday / Elizabeth Mitchell, So Glad I’m Here / Dan Zanes and Friends, House Party Time / Rebecca Frezza, Saturday / AudraRox, Sugar High / Milkshake, Play….. and more!

Jumbo Cupcake (7 inches!)
Servings: 8
Prep Time: 1 hour
Bake Time: 30 minutes

Ingredients:
1 cup flour
1 ½ teaspoons baking powder
¼ teaspoons plus a pinch of salt
½ cup plus 2 tablespoons milk
4 large egg whites, at room temperature
4 tablespoons butter, softened
1 ¾ cups sugar
Grated peel and juice of 1 lemon
¼ teaspoon cream of tartar
One 9-inch angel food cake
¼ cup sprinkle-shaped candy, such as Mike & Ike or Good & Plenty

Directions:
1) Preheat the oven to 350o. Grease a 9-inch cake pan and line the bottom with parchment paper. In a small bowl, combine the flour, baking powder and ¼ teaspoon salt. In another small bowl, combine the milk and 2 egg whites.

2) Using an electric mixer, beat the butter and ¾ cup sugar on high speed until fluffy, about 5 minutes; beat in the lemon peel. On low speed, beat in the flour and milk mixtures alternately, a little at a time, until the batter is smooth; pour into the prepared pan and bake until a toothpick inserted in the center comes out clean, about 30 minutes. Let cool on a wire rack for 5 minutes, then invert onto the rack to cool completely.

3) In small saucepan, bring ¼ cup water, the lemon juice, remaining 1 cup sugar, the cream of tartar and a pinch of salt to a boil, stirring, over medium-high heat until the sugar dissolves. Add the remaining 2 egg whites to a medium bowl, then slowly add the hot sugar mixture and, using the mixer, beat on medium speed until just combined and still warm, about 5 minutes. Increase the speed to high and beat until stiff peaks form, about 10 minutes. Set the frosting aside.

4) Place the angel food cake, wide end up, on a platter. Fill the center hole with frosting. Cut a 50-inch-long piece of foil wrapping paper or heavy-duty aluminum foil to the height of the cake, then fold like a fan, making ½-inch pleats. Wrap the foil around the cake and tape the seam. Coat the surface of the angle food cake with a thin layer of frosting. Place the single-layer cake on top and cover with the remaining frosting, piling it high. Top the “cupcake” with the candy, “sprinkles” and a large candle.

Humungo Hamburger (21 ounces!)
Servings: 8
Prep Time: 15 minutes
Cook Time: 10 minutes

Ingredients:
One 8-inch round loaf bread
2 tablespoons extra-virgin olive oil
1 pound ground beef
1/3 pound ground pork
1 teaspoon salt
¼ cup Thousand Island dressing
6 large iceburg lettuce leaves, sliced or torn

Directions:
1) Preheat the broiler. Slicing horizontally through the middle of the bread, cut out a ½-inch-thick layer and discard, reserving the top and bottom layers. Brush the cut sides with 1 tablespoon olive oil; broil until golden.

2) In a large bowl, combine the beef and pork. Mix in the remaining 1 tablespoon olive oil and the salt. Place on a plate and shape into a ball; flatten into a 9-inch patty.

3) Preheat a large skillet over medium heat. Transfer the burger to the skillet and cook until browned on the bottom, about 4 minutes. Using a large spatula, flip the burger and cook 3 to 4 minutes more.

4) Spread the dressing on the toasted bread bottom and top. Slide the burger onto the bread bottom; top with the lettuce leaves and the bread top. Cut into wedges and serve.

Macho Nachos (6 inches wide!)
Servings: 8
Prep Time: 15 minutes
Bake Time: 15 minutes

Ingredients:Eight 10-inch flour tortillas
Vegetable oil, for brushing
2 tablespoons butter
2 tablespoons flour
1 ½ cups milk
1 pound deli-sliced American cheese

Directions:
1) Position 2 racks in the upper and lower thirds of the oven and preheat to 400. Trim each tortilla into an extra-large triangle but cutting a strip off two sides and leaving the bottom rounded. Brush the tortillas lightly on both sides with oil and arrange in a single layer on 2 large baking sheets. Bake until golden-brown and crisp, about 15 minutes.

2) Meanwhile, in a medium saucepan, melt the butter over medium heat. Whisk in the flour and cook until lightly golden, 2 minutes. Whisk in the milk, bring to a boil, lower the heat and simmer until thickened, about 4 minutes. Stir in the cheese, a few slices at a time, until melted. Serve the jumbo ships with the cheese sauce for dipping.

Banana Split Mega Milkshake (15 inches tall!)
Servings: 8
Prep Time: 20 minutes

Ingredients:
One 1.75-quart container chocolate ice cream
1 quart chocolate milk
4 ripe bananas
1 red Fruit Roll-Up
1 glazed doughnut hole
1 chocolate or black-licorice twist
One 14-ounce can whipped cream

Directions:
1) Using a blender, working in batches, puree the ice cream, chocolate milk and bananas. Pour into a large pitcher or vase.

2) Cut the Fruit Roll-Up into a 5-inch circle and wrap around the doughnut hole, cutting slits as necessary to cover the doughnut smoothly. Cut a long, thin strip off the licorice twist to form the “stem”; poke the stem into the doughnut “cherry.”

3) Top the milkshake with the whipped cream and place the cherry on top.

For additional recipes and playlist go to Every Day with Rachael Ray!

A Clever Parents reader tipped us off to this fabulous find: Fabkins, the brainchild of two friends and moms who wanted to offer kids a fun and easy way to be a part of saving the environment.

Joyce Raffo and Paige Rodgers had a hard time finding cloth napkins that weren’t too formal or too big for their childrens’ lunchboxes, so they created super cute cloth napkins with fun embroidered designs to make lunchboxes fun and paper-free!

Fabkins are adorable, reusable, washable and eco-friendly, they pass the “cute” and “cool” test, slip easily into lunchboxes and meet the goal of trashless lunches.

Available in an array of bright colors and playful designs, Fabkins come in themed packs of five – one for each day of the week. Choose from Garden Friends, Fruit Salad, Beach Bound, African Safari, Prima Ballerina and Sports Fan.

Learn more and buy at www.fabkins.com

This month we’re still working on last month’s question about how to help children who are picky eaters.

For picky eaters, food ignites strong feelings.

When you have a picky eater, the problem isn’t so much with food, it’s with your child’s feelings about food. Children whose palate is broad generally have the feeling that food is interesting. They experience enjoyment and ease when they eat. At one year old, one of my grandsons would toddle downstairs to breakfast saying “Mmmmmmm!” as he thought about breakfast. Anything would do—avocados, fruit, eggs, spaghetti from the night before would be just fine with him.

A picky eater doesn’t have that ease. When a food tastes creamy, when two foods touch each other on his plate, or when he sees the color green at mealtime, his feelings flare. And there’s often a matching set of strong feelings, feelings of comfort, attached to the select foods he can tolerate. In other words, rather than being an interesting everyday experience, food is emotionally charged, with positive and negative poles that are set off by colors, textures, smells, and how it sits on the plate.

Conventional parent tactics don’t ease the child’s feelings about food.

Parents try insisting that certain foods are eaten, and they try slipping healthy foods unnoticed into the child’s meal. Some parents hide peas inside individual macaroni noodles, trying to make a nutritious meal! They try pestering, and they try waiting until a child is busy, hoping the child won’t notice what is being slipped into his mouth. All these tactics may bring short-term successes, but none of them ease a child’s attitude about food. And over time, they perpetuate tension both for the child and for the parent. It is important for parents to pay attention to nutrition, so some of the above strategies may be necessary at times. But helping the child relax his vigilance around food gets to the emotional center of the matter.

I want to introduce a strategy that is respectful of a child’s emotional experience, and that helps build a stronger parent-child bond in the process. To take this tack, parents need to think about their child’s experience as a whole, and look for the possible roots to the feelings he has pinned so strongly onto food.

Feelings about food may have very early roots.

When a child has strong negative feelings about an everyday occurrence like eating, it can be that those feelings spring from an early, highly charged experience that he hasn’t yet recovered from. For instance, I have found that babies who scream in full protest when a shirt is pulled over their heads are often babies whose births were long and difficult. Children who spent time in intensive care may, after a few months of getting used to life at home, launch screaming protests when they are laid on their backs for a diaper change. These simple everyday occurrences carry a faint similarity to some part of the child’s frightening early experience, and he has a wildly emotional response. His feelings don’t match the innocuous nature of getting dressed or having a diaper change. They are, however, entirely appropriate for the earlier time and situation that’s been triggered in the child’s emotional memory.

Help your child release his stored upsets by listening.

So when a parent works hard to shush the nighttime crying of a baby, or offers a pacifier for a baby who begins a hearty cry every afternoon at five, the parent may be making life more peaceful that day. But the child’s feelings don’t go away when the crying is stopped. (See our Crying booklet for more details.) The sadness, fear or frustration stays parked inside the child. Feelings build. And the child’s emotional system includes delicate triggers that tip those feelings into awareness again. The feelings embedded in a child’s early experience can and do migrate from his baby efforts to cry. When he reaches his toddler stage, he doesn’t just open up and cry, he finds things he is fussy about. He hates shoes, or he needs a blankie, or his fussiness attaches to food! He needs to cry about his earliest frightening experiences, but was trained not to. So now, little things set him on edge. Peas. Carrots. Anything crunchy. Anything with vitamins in it.

Food isn’t usually the only trigger for a picky eater. Very often, children who reject many foods, or reject sitting at the table for more than two minutes are children who have easily triggered feelings about lots of other things too. They don’t like to get dressed, or hate to have their hair washed, or can’t sleep unless they are held, or they wake five times every night. Perhaps they don’t like the unexpected movement of physical play, or, on the other side of the spectrum, they play hard, don’t want to be cuddled much, and hate to slow down.

Any trigger will do to help heal the early hurts that make food difficult.

These kinds of triggers offer opportunities for a parent to initiate a child’s emotional healing from an early, bothersome set of feelings. Listening and allowing a child to have a full and passionate cry in your lap will help your child relax over time. There are particular ways of interacting with children or setting limits that will allow you to help your child with feelings. Say, for instance, that you decide to help him with his feelings about hating to get dressed. All the child needs is someone to tell him, “I know you don’t want to put on your shirt. But it’s time. Here it is. I’ll be with you until you can put it on.” Listen with care—his upset is from another time and place, but he needs you to fully understand how hard that time was for him. He needs your steady gaze. He needs you to remind him that the shirt won’t harm him, and that you’re keeping him safe. He’ll cry and fight and he may sweat as well, as he offloads his fears. When his emotional system has released enough pent-up emotion, he’ll relax in your arms, be glad you are there, and will put on his shirt, which he now can tell poses no threat to him.

The overall emotional charge from his early struggle will lessen, cry by hearty cry. Your child will gradually become better at sitting at the table, better at sampling foods, even though what he’s doing his crying about is his aversion to getting dressed. Any upset he cries about will tap into the same reservoir of hurt if you listen warmly, and allow him time.

We call this process Staylistening, and you can learn more about it through our Listening to Children series. In very simple terms, the parent provides the safety and the caring. The child expels old feelings that keep him on guard against certain reasonable activities.

As he relaxes on the inside and recovers from whatever overwhelmed him, his overall behavior will brighten. Most likely, food won’t elicit such strong responses. And you won’t have to focus on food to make progress—you can relax about food, focus on his feelings about getting dressed or sitting in the car seat or leaving his blankie behind in the morning. Tension between him and you won’t increase meal by meal.

The road to recovery from picky eating can be a long one, because the hurts that underlie children’s strong reactions to food often go deep. But this path is one that’s respectful and healthy. As you help your child recover from a hard time, he feels your support, and the warmth between you grows. Last month’s article talks about the playful ways you can help a picky eater. Our Playlistening and Staylistening tools will help you help your child gently, over time, without fighting over food. You may occasionally sneak peas into his macaroni in the meantime, but things will improve. Unless, of course, he decides he loves peas inside macaroni!

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After baby cereal, bananas are often the first solid food given to infants. They are easily digested, very nutritious, and taste great. Dubbed “Nature’s Wonder Fruit”, bananas are the only fruit to contain all the major vitamins: A, B1, B2, B6 and C. Bananas are also high in fiber, potassium and magnesium.

Sometimes referred to as the anti-stress, good mood vitamin, B6 is involved in the transmission of impulses in nerves and muscles and is important in making red blood cells.

Potassium is essential to mental function, brain power and nerve impulses. In fact, according to certain biochemists, new brain cells cannot be made without potassium. Bananas, one of nature’s richest sources of potassium, are also one of the easiest ways to give your body this important mineral that powers your brain and your muscles.

Age to introduce: about 6 months (pureed or mashed).

At the market: There is more to bananas than the standard yellow variety that your Mom used to buy. Most stores offer several different varieties Here is a description of some common ones:

Red bananas have a green/red peel and pink fruit flesh. They taste the same like yellow bananas. The redder a fruit, the more carotene it contains, so maybe they are healthier than their yellow colleagues.
Fruit-bananas are the normal, yellow bananas, 6-12 inches.

Apple-bananas are smaller, 3-4 inches, and ripen faster. They are also yellow. Baby-bananas are yellow as well and measure 1-3 inches. It is the sweetest of the banana family.

Baking bananas are 12-15 inches long and are green, yellow or red-like. They cannot be eaten raw. They fulfill the role of the potato in the tropical countries.

Storage and ripening: Countertop. To speed up ripening, place them in the sun. Bananas will turn black if placed in the refrigerator.

Here are a few easy ideas to add banana in your meals:

Add ripe, mashed bananas to pancake and muffin recipes.

Sliced bananas are great breakfast fruit, add them to cereal or oatmeal.

For an ultra smooth, smoothie, toss a banana in your blender with milk,
yogurt, juice and other fruit.

Add bananas to a tossed salad and try this salad dressing: Whisk together
1 finely diced jalapeño pepper, 1 teaspoon grated ginger,
1 tablespoon fish sauce, 2 tablespoons lime juice,
1 tablespoon brown sugar, 1/4 cup coconut milk.

Add sliced banana circles to the middle of a layer cake. Frost and top
with strawberries.

For a quick dessert, layer sliced bananas, vanilla pudding and peaches
in a bowl, add whipped cream and a cherry on top!

Toddler Treat: Frozen Banana Pops

These frozen banana pops – with or without the chocolate – are a simple summer treat.

Ingredients:
Bananas
Popsicle sticks
Chocolate (1 ounce per banana) (optional)

Directions:
One banana makes 2 pops. Peel bananas and slice in half crosswise. Insert a Popsicle stick in the end of each piece. Place in freezer for 2 hours. They are ready to eat (unless you want to dip them in chocolate).

To dip in chocolate: Melt chocolate according the package directions. You may need to add a bit of cooking oil (1 tsp – 1 Tablespoon, depending on the amount and type of chocolate) to the chocolate to develop a good “dipping” consistency. You can also purchase chocolate that is specially designed for melting and dipping. It is often located in the baking or produce sections of a grocery store. Once the chocolate is ready, remove the frozen bananas from the freezer and dip or spoon chocolate over them. Put them back in the freezer to set. They’ll be ready in minutes.

Storage: Wrap individually in plastic. Freeze for up to 2 months.

KIDS RECIPE: Make this easy, cheesy cauliflower pasta – a new family favorite.

To-Tasty-to-be-Good-for-You Cauliflower Mac ‘n’ Cheese
4 Servings

Ingredients:
Salt
1 head cauliflower, cut into florets
1 pound whole wheat pasta
2 tablespoons butter
¼ cup flour
1 ½ cups milk
1 cup chicken broth
2 cups shredded shard cheddar cheese
1 tablespoon Dijon mustard
Pepper

1) Ask a GH (Grown-Up Helper) to bring a large pot of water to a boil, salt it, add the cauliflower and cook until crisp-tender, about 5 minutes. Ask your GH to transfer the florets with a slotted spoon to a large bowl. In the same boiling water, cook the pasta until al dente then drain in a colander. Add the pasta to the cauliflower.

2) While the pasta is working, ask your GH to melt the butter in a saucepan over medium heat. Have you GH help you whisk in the flour and cook for 1 minute, then whisk in the milk and chicken broth and cook until thickened, about 5 minutes. Stir in the cheese. Whisk in the mustard and season with pepper. Stir the cheese sauce into the pasta and cauliflower. Yum-o!

For more recipes visit www.rachaelraymag.com.

“I’ve been struggling with my child’s picky eating for a long time now. It seems that the list of things he wants and really will eat is narrowing down over time. I don’t want him to grow up with the experience of daily battles over food. But I do want him to eat more than Cheerios and peanut butter! I feel like we’re caught between a rock and a hard place. Any ideas?”

Many children are finicky eaters at some time in their lives. There are lots of ideas out there about how and why food preferences become narrow, and I’ll talk next month about a few things I’ve observed in this regard. But no matter what has caused a child’s preferences to become strong and narrow, there’s a beginning strategy for loosening things up that’s fun to do, and that your child will most likely love. You may have some fun with it too! This recommendation goes with these provisos: if you suspect that your child is undersize or underweight, or if he never touches a vegetable or fruit, you of course need to have a conversation with his physician to make sure he’s getting the vitamins and nourishment he needs.

When children are caught in a behavior that makes them rigidly opposed to something ordinary and everyday, like putting on clothes, or shampooing their hair, or brushing their teeth, or eating a variety of foods, pushing them to do that one simple thing becomes a highly charged emotional event. We parents feel like we’re in a power struggle, and that for the child’s own good, we must “win.” We don’t know exactly what each child feels during these Waterloos, but we do learn that if we force a child to perform the dreaded task, he’ll have passionate feelings, express those feelings fully, and the next time we approach that task, his reaction is stronger than before. Forcing him doesn’t loosen the opposition. It tightens it.

Try a Humorous Tack

So the strategy I recommend as a first step is this: if you can’t fight ‘em, playfully join ‘em! Go ahead and adopt your child’s attitudes toward food, playfully, and with relish. You be the person who is openly disgusted by carrots, or peas, or mashed potatoes. You make faces. You say, “Yuck!” and stick out your tongue. You pick up the offending food and drop it on someone else’s plate. If you’re flamboyant, you fling a piece of broccoli across the table.

Chances are, your child will laugh heartily at your good-humored show of revulsion, and beg you to continue. As you play the one with the silly food aversions, your child’s laughter will, over time, have a healing effect. The laugher releases some of the tension that has nailed his aversion in place. He’s off the hook as “the one with the problem.” He’s not being singled out as wrong. Instead, you are silly and you and he together spend time in good humor, on the subject of yucky food, as a team. The food (or brushing teeth, or putting on clothes, or having a shampoo) loses the focus, and that focus turns to the relationship between the two of you as you lightheartedly play the troubled one. Your child feels delighted that eating has become less serious, and the laughter relaxes and encourages him. The “I hate broccoli” game can go on for long periods of time. I won’t guarantee that your child will suddenly eat a hated food after you’ve played this for 20 minutes—he probably won’t. But many ten-minute laughter sessions add up to a child’s sense that all is well. His fears diminish, silly time by silly time, and at some point, he’ll be more open to taking a tiny bite, or to tasting a food and spitting it out, a big step from tight lips and adamant refusal.

I watched one Dad do this with his three-year-old daughter. He sat down next to her, and put some vegetables on his plate that she was refusing to touch. He started to fork the food, and then went into “Daddy doesn’t want this food” mode. He moved his fork away quickly, and made a disgusted face. He winced, he turned away, he said, “Ewwwwwww!” He touched it gingerly with his finger and bolted back. He smelled it and turned up his nose. Somehow, he found twenty vivid ways to show that this food was the worst. His daughter laughed again and again. “Do I have to eat this?” he would ask. “Yes!” she would say, and he would wince and twist and protest some more. He ended the game by tasting the food, and having his face turn from disgust to a huge smile and an “Mmmmmmmm! Yummy!” If he had the energy, his daughter would have been happy to play this game for an hour, I’m sure.

Sometimes, Deeper Feelings Need to be Aired

This is not the only strategy that’s helpful: sometimes it makes sense to simply say, “No, I’m not going to make you a different dinner. This is what there is to eat,” and stay close and supportive, sure that the food that’s there is actually fine the way it is. Laughter work can help your child loosen his resistance, but sometimes, the deeply emotional side of his resistance to food tastes and textures simply needs to be heard. Don’t force him to eat the food he doesn’t want. But do set some small step toward tolerance as your goal. Ask him to taste it, or touch his tongue to it, or chew a tiny morsel and then spit it out. Then sit with him, offering warmth and confidence, as he cries. Don’t apply a timeline: if it takes thirty minutes or longer for your child to tell you how impossible this is, that is time very well spent. A picky eater is often picky about lots of other things, too. Having your caring attention while he shows you the anger and desperation that’s been stored up inside will, paradoxically, help him relax. After several big cries, he’ll begin to step forward from a life in which many things don’t feel right to him, to a life in which most things feel pretty OK.

Children’s strong aversions often seem to tap into feelings that may come from very early struggles. Children who have had difficult births, who have needed intensive care or medical intervention as newborns, who haven’t nursed well at first, or whose mothers have had health crises just after birth may focus the fears they carry from these experiences onto food tastes and textures. The intensity of their feelings about foods is real, but the emotional source, one might venture to guess, is a feeling that is fraught with fear and desperation radiating from this earlier source. Listening and caring while his feelings are strong helps to ease the child off of his guarded stance, not while he’s crying, but afterward.

One Mother’s Experience

Here’s one mother’s experience with her two picky eaters, so you can see how these “Listening Tools” work when applied to this issue.

After talking with Patty about my picky eaters, I decided there was an emotional project to be tackled. My 3-year-old is super picky about food and she has the biggest journey with this issue. My 5-year-old is just very picky. When I thought more about Patty’s theory that this is about fear, I realized that my 5-year-old had been a spitty baby and also had some mild food allergies and that these were likely the sources of fear. It took me longer to think of the fear for my 3-year-old. It’s funny that this took me longer to figure out, because she dropped into the 5^th percentile in her first year of life and there was stress and lots of discussion about feeding her and making sure she was getting enough. That easily explains why she has a good-sized emotional project, because her difficulties were so early and so pervasive.

Anyway, one night I tried to find the point where the emotion would start for both of them. A food their older sister requests sometimes is potato soup and neither of them would get near it. So first I tried having it in a bowl in front of them, asking them to think about eating it. They both cried and screamed and yelled at points and I just let them protest and pushed it no further. I tried having it on a spoon half way to my 5-year-old’s mouth. That felt a bit weird and I decided to change this into the laughter mode. So I invited them to feed me. My younger daughter happily agreed. She fed me the thick soup on a spoon. I closed my mouth and made faces, turned away, said “Bleeech!” to keep her laughing. The older one said she didn’t want to, she didn’t like that and she got upset. I said it was fun and that I was having fun – it was OK. So she opened up to trying it. She held the spoon for me and I backed up and she giggled. When she got tired of that, I tried other things to get her laughing. And she kept giggling. I even tempted her to get some on my face and I had to practically do it myself, wiping some on my nose. In the end they each had a ball doing this and my 7-year-old wanted a turn to because it looked like so much fun.

The best part is that in the weeks after this my 5-year old tried many new foods. She is still willing to try new things and has found more and more foods she is willing to eat. This one Playlistening time really helped her. I have done this to a lesser extent a couple more times, focusing it mostly for my youngest. She has improved and will let most things sit on on her plate now. She will sometimes try something but she isn’t nearly as relaxed about it I would like. So whenever I have time I try to allow a little crying, but mostly laughter, as it seemed a better fit for this issue and this child. Tonight she wouldn’t try noodles and cried that there were too many on her plate when we sat down. I listened to her her a bit and she focused on other foods. During the meal, I stated that I wanted her to try it tonight. “Not right now,” she kept saying. At the end I asked her to touch the noodles and she hesitated but did. Then I asked her to pick them up and she didn’t want to. I picked them up and then thought of playing with them. I had her feed a noodle to me and then I dangled a few out of my mouth. She lay across my lap face up like a baby and I tickled her with them on her legs, elbows, chin, tummy etc. She laughed a lot and then was willing to pick it up a noodle herself. It is an ongoing project but I am confident that eventually she will be open to trying new things.

–a mother in Los Altos, CA.

Learn more about Hand in Hand classes, materials and one-on-one parent consulting services at www.handinhandparenting.org

“What’s for dinner?” The happy children ask. “Chili,” replies the mother. One child is very happy; the other says “Yuck, chili again?”

Most of us still live in households where the food preparation responsibilities are not equally distributed.
Several years ago, I began writing books in my spare time. The family decided that maybe they would help with meals. First, they tried to cook together, and it didn’t work very well. It is hard for three people to agree on most anything.

Next, they each tried to take one night to cook. That worked much better. Suddenly, we had the Indian food night, the vegetarian night and the grilled ham and cheese night.

To make it work well, we had to lay some ground rules.

• Meals have to be balanced, having things like vegetables, fruit, bread and meat, all in the same meal.

• There has to be something that each person in the family is willing to eat in each meal.

• No one can make the others cook as they do. Family members must be allowed to pick their meals and cook their way.

Suddenly, everyone in the family was willing to eat less complex meals that took less time to prepare. It is so easy to ask for a tort for your birthday cake, until you have tried your hand at one.

Once you gain responsibility for something like cooking, you also suddenly realize how difficult it is to do, and you tend to criticize others less.

On the down side, we discovered that no one in the family had really ever learned to cook. They were having a real struggle reading cookbooks.

Thus, my next project was to write a cookbook series, designed for people who didn’t know what they were doing.

I have suggested to other families that they try this meal-splitting method. Some have tried it. All principle meal-preparers report that the meals that the other members of the family create are much less elaborate than those that they asked for in the past. Instead of pork roast and mashed potatoes, people are suddenly happy with hot dogs and canned soup.

It is fun to share the task, and fun to eat different foods. Try it.

Eating fish is heart healthy and supports your children’s proper growth and development. Dietary guidelines call for eating fish twice a week. Along with being a source of high-quality protein, essential nutrients, fish and shellfish contain omega-3 fatty acids which can reduce the risk of heart disease, lower risk of stroke, particularly in women and can reduce risk of Alzheimer’s by as much as 60 percent.

The choices for fish and shellfish are plentiful and there are a few factors may effect your decision on which types of fish you and your family eat. Mercury is a main health concern with fish and shellfish. It is a naturally occurring element and nearly all fish have some level of mercury in them. Yet some species contain higher levels than others.

Mercury may harm an unborn baby or a young child’s developing nervous system. Women who may become pregnant, pregnant women, nursing mothers and young children (under 6) should avoid some types of fish. The EPA provides the following general guidelines to reduce exposure to mercury:

1. Do not eat shark, swordfish, King Mackerel or tilefish. They contain high levels of mercury.

2. Eat up to 12 ounces (about 2 meals) a week of fish and shellfish that are lower in mercury. Five of the most common fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, catfish and tilapia.

3. Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas.

About 75 percent of Earth is water and the global demand for seafood is huge. Keeping our oceans and waterways clean and healthy is a top environmental concern and the issues that impact our oceans and waterway include:

• Over fishing threatens entire fish populations. Some fish are being caught at such a fast pace, they are not able to reproduce fast enough to maintain their population. Over fishing also threatens the existence of other animals that live off that species.
• Fishing practices (they way fish are caught) have environmental effects. Some practices do a great job at catching fish, but they also catch other animals too – sea turtles and albatross are just two endangered species that wind up in fishing boats. Still other practices damage surrounding habitats making it difficult for sea life to survive.
  
• Fish farms appear to be the answer to satisfying the huge demand for fish and shellfish but many cause pollution problems. Tilapia is one fish that is farm raised and considered eco-friendly.

• Real Fish Sticks Fish sticks can be a kid staple, but most of the “boxed frozen” brands have lots of breading, very little fish and a long unappetizing list of ingredients. This healthy recipe for fish sticks is faster to make than cooking the other kind in the oven. Plus they are so tasty; the whole family will enjoy them.

For a change of pace, make little fish sandwiches by buying small dinner rolls and cutting the fish pieces in squares instead of strips. The cute sandwiches are fun and easy to manage for little hands too!

Ingredients:
2 Tbsp Flour
2 Tbsp Corn Meal
1 egg
3-4 Tilapia fillets
2-3 Tbsp peanut oil
Salt and pepper

Directions:
Crack egg into a wide bowl and beat with a fork. On a shallow plate mix the corn meal and flour together. Cut the tilapia into long strips; season the strips with salt and pepper. Dip the fish pieces in egg and then coat both side with the flour mixture.

Heat peanut oil in a skillet over medium heat. Place fish in skillet and sauté until they are nicely browned on both sides and cooked all the way through (about 2- 3 minutes per side). When done transfer tilapia to a paper towel.

Serve fish sticks warm with tartar sauce, ketchup, lemon butter or low fat Ranch dressing for dipping. Makes 9-12 fish sticks.

Makes 5-8 servings.