December 14, 2018

Looking for a kid’s activity?

Looking for an activity to do with the kids this summer? Introduce them to cooking! Here’s an easy kid-friendly recipe to get you started:

 

Healthy Rice Crispy Balls

Ingredients:

2 cups all natural puffed rice cereal
2/3 cup brown rice syrup
1/2 cup unsweetened all natural peanut butter, nut butter or sunflower seed butter
2/3 cup pepitas

Directions:

Melt peanut butter and brown rice syrup in a pot on the stove- do not boil. In a bowl mix puffed rice and pepitas. Pour hot syrup over top and mix in. Form into balls and store in the fridge

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Nettle Frittata by Kristen Yarker, R.D.

Nettle Frittata

Nettles grow in the wild in many parts of North America and Europe. As one of the earliest edible greens to appear in the Spring, they’ve long been associated with health and Springtime cleanses.

Nettles taste similar to spinach. But they have one big difference, which you can likely guess when I call them by their full name: stinging nettles. Yes, they will sting your skin (and mouth) when raw. So be sure to cook them well before eating! And, don’t touch them with your bare hands when picking or washing.

You can forage for nettles but I usually buy them at my local farmers’ market or grocery store that has a great local produce section.

Ingredients:
1 TBSP vegetable oil
1 leek, finely diced
3 cups nettles
5 eggs
1/4 cup milk
1 generous tsp powdered mustard
1/2 tsp salt
½ cup shredded cheese of your choice, such as mozzarella, cheddar (optional)

1. Preheat the oven to 375 degrees F.

2. Lightly grease a 9 inch glass pie plate. Set aside.

3. Fill your sink with cold water. Add the nettle leaves. Using tongs, swish the nettles in the water to wash well. Using tongs, remove from the water. Remove the excess water by spinning in a salad spinner. Using the tongs and a knife, carefully remove the nettle leaves from the stalks.

4. Combine eggs, milk, mustard and salt in a small bowl. Whisk together and set aside.

5. In a frypan, heat the oil. Sauté the leek until softened. Add the nettles in batches as they wilt.
Cook until the nettles are well-wilted (remember you need to cook them until you’ve taken out the sting.)

6. Transfer veggies to the pie plate. Pour in the egg mixture. Top with the cheese (if using).

7. Bake in the oven about 20 to 25 minutes, until the centre is golden brown. Let rest a few minutes before serving.

Kristen Yarker, MSc, RD helps Moms and Dads support their picky eaters to try new foods on their own (without being forceful or sneaky). From introducing solids through the picky eating years, she helps Moms and Dads be confident that they’re giving their kids good nutrition today… and instilling a life-long LOVE of healthy eating. Get scientific evidence-based answers to real questions from real parents (recipes too!) by signing up for her 101 Healthy Snack Ideas at: vitaminkconsulting.com

Fresh Herbs: Great for the Body! By Lori Rosenthal, MS, RD, CDN

Fresh Herbs: Great for the Body and the Taste Buds

Fresh herbs contribute mouth-watering flavor to dishes without adding salt. But their usefulness doesn’t stop in the kitchen. Since ancient times, herbal remedies have been used to treat all sorts of ailments. Herbs contain antioxidants, substances with disease fighting properties. Antioxidants protect our bodies from cell damage caused by free radicals, which contribute to heart disease and cancer. In addition, certain herbs may soothe muscle spasms, reduce inflammation and fight infections.

With so many potential benefits, why wouldn’t we want to incorporate them into our diet. Start by adding fresh herbs to your favorite recipes. From salads to entrees, adding fresh herbs can make an ordinary dish extraordinary. Experiment with fresh herbs in homemade marinades and rubs. Basic marinades are comprised of herbs, spices, condiments, oils and an acid such as citrus fruit juice, vinegar or wine. Rubs can either be wet or dry and are a great way to infuse meat, poultry or fish with flavor. Try various combos of fresh herbs. Create flavors that excite the taste buds, but don’t overpower the other ingredients. An added bonus, homemade marinades and rubs do not contain the high levels of sodium, sugar and preservatives found in packaged products.

Use fresh herbs when making dressings, dips and sauces as well. Pesto is one of my all time favorites. This is my personal pesto recipe, so feel free to adjust it to your taste. Combine the ingredients in a blender or food processor and blend until it reaches a paste consistency. Freeze some in an ice cube tray for later use (freezes better without the parmesan). Pop out a cube, heat it up and add it to any dish for a quick, preservative free meal.

Basic Pesto
2 cups fresh basil
1/2 cup parsley
2-3 cloves of garlic
1 handful of pine nuts
1/2 cup olive oil
1/2 cup grated parmesan

This Italian salsa verde recipe was a staple in my house growing up. It pairs well with meat, poultry, fish or vegetables. Use it as a dipping sauce or condiment. I suggest trying it with salmon.

Salsa Verde
(Adapted from Bon Apetite)
1 1/2  cups chopped parsley
3/4 cup extra virgin olive oil
1 cup chopped scallion tops (AKA: The green part)
1/4 cup drained and rinsed capers
1/4 cup fresh lemon juice
1 1/2 Tbs minced garlic
1 1/2 tsp chopped fresh thyme
1 1/2 tsp chopped fresh oregano
1 tsp chopped fresh rosemary
1 tsp chopped fresh sage

Whether home grown or store bought, fresh herbs are not to be missed. Start taking your dining experience to the next level today. Your taste buds and body will thank you.

Lori Rosenthal, MS, RD, CDN
Bariatric Dietitian
Department of Surgery
Montefiore Medical Center
Follow Lori on Twitter via @LoRoRD