Blueberry Oat Bran Muffins

Looking for a healthy way to start your day?  Give these fiber-rich blueberry oat bran muffins a try!  I mean check out these bloobz.  I’ve been planning on using oat bran in baking for some time now and finally decided to use it in muffins.  The result was delicious, filling muffins that my kids gobbled up too.  Now you may be wondering what oat bran is.  In general, oats come in so many different ways that it’s easy to get dizzy from it all.   Oat bran is the outer layer of the oat and is the most versatile part.  With an exceptionally high fiber content, oat bran makes for the perfect and satisfying warm morning breakfast cereal and is a great addition to baked goods.  Compared to an equal serving as oatmeal, it contains more fiber and less calories.  Just 1/3 cup contains about 6 grams of dietary fiber (3 of it being from soluble heart-healthy fiber) and about 5 grams of protein!  Here are a few other ways to include oat bran in your daily intake:

-sprinkle on salads; add to smoothies, yogurt and cottage cheese; use in place of breadcrumbs; mix it into a soup or stew.

With baking, be sure to allow the oat bran to soak in with the liquid ingredients before baking.  I found that this helps to soften the bran and create a moister muffin.  Happy Baking!

Ingredients

1/2 cup pure maple syrup

1 1/2 cups oat bran

1 cup whole wheat flour

1/2 cup unbleached all purpose flour

1 teaspoon baking powder

1 teaspoon baking soda

1 teaspoon ground cinnamon

1 teaspoon vanilla extract

1/4 teaspoon salt

2 eggs

1 cup vanilla low fat or nonfat yogurt (I used Siggi’s vanilla)

1/3 cup unsweetened applesauce

1 1/2 cups blueberries (I used a mix of fresh and frozen)

 

Directions

  1. Preheat oven to 375 degrees F.  Line a 12 cup muffin tin with muffin liners.
  2. In a large mixing bowl, whisk together oat bran, flours, baking powder, soda, and salt.
  3. In a separate bowl, whisk eggs, applesauce, vanilla and yogurt.
  4. Add wet to dry ingredients and mix until well-blended and let stand 10 minutes which helps the oat bran to soften.
  5. Fold in blueberries
  6. Bake at 375 degrees F for 18-20 minutes or until golden brown

 

Savory & Sweet Cream of Wheat with Lentils

When I went to the Food & Nutrition Conference & Expo last year, I stopped by the Lentils booth and tried this delicious dish that I have been re-creating ever since with my own little flavor spin! Savory & Sweet Cream of Wheat with Lentils.  You may not think lentils + cream of wheat go together but they do! and tastes amazing.  The addition of honey, dried cranberries, apples, cinnamon and vanilla make this warm dish extra flavorful and nutritious.  Not to mention that this dish is gluten free and you get a boost of fiber and protein from pulses!  The variety of toppings are endless and totally customizable to your taste preferences.

Ingredients:

1/4 cup toasted sliced almonds (or pumpkin seeds)

1 tablespoon 100% pure maple syrup

2 cups of unsweetened almond milk

1/4 cup Cream of Wheat

1/4 cup split red lentils

1/2 apple, finely chopped

1 cup of water

1/4 cup dried cranberries

1/4 teaspoon cinnamon

1/2 teaspoon vanilla extract

pinch of salt

Directions:

  1. In a small saucepan, combine the lentils and water.
  2. Bring to a boil and then simmer for about 15-20 minutes.
  3. In the meantime, in a small bowl combine the apple, almonds and 1 teaspoon of the maple syrup. Set aside.
  4. Pour milk into a medium saucepan, bring to a light boil and whisk in cream of wheat.
  5. Reduce heat to a simmer and add the cranberries, vanilla, cinnamon and 2 teaspoons of maple syrup.  Whisk to combine.
  6. Once lentils are cooked and soft, pour into a mesh strainer and use a whisk or spoon to extract any excess liquid from the lentils.
  7. Pour lentils into the cream of wheat mixture and continue to simmer for about 5 minutes.
  8. Portion out mixture into individual bowls and top with the apple and almond mixture.  Serve warm.

The FDA’s Warning on Consuming Raw Flour-What every parent needs to know

As parents, we always make sure our children know to never eat raw eggs and wash their hands after coming in contact with them due to risk of Salmonella.  However, according to a recent statement issued by the FDA, flour, regardless of the brand or type (ex: unbleached, all-purpose, self-rising), can also contain bacteria that cause disease.  Raw dough could transmit harmful or evenly deadly pathogens which can make adults and children sick, while cooking the dough through methods such as roasting or baking-kills the bacteria.  Aside from cooking, doing crafts that include raw flour such as making play-doh can be just as dangerous if the dough is consumed.  See the link below for the complete FDA statement which includes tips on handling food safely but in the meantime, please see my tips on ways to help keep your children safe in some situations where they may be exposed to raw flour.

How to keep your kids safe

With the holiday season in full swing, Christmas cookies are one baked item that I make often and even give as gifts to family and friends. And whenever I make cookies, I always get my kids involved to help with the preparation and decorating and with this new FDA warning on raw dough, it’s important for parents to know how to keep their kids safe when making homemade cookies. Although cooking with kids is very important, it’s even more important to make sure they are safe and not consuming any potentially harmful ingredients. Here are a few tips that I use to keep my kids safe while baking cookies or even making crafts that require flour.

  • Hand washing! I can’t stress this enough. Washing hands after coming in contact with raw dough or raw flour is very important. To ensure my kids wash their hands immediately after handling either of these raw components, I have them wash their hands right at the kitchen sink while standing on their stools. This way, I can make sure it gets done right in front of me instead of relying on them to head to the bathroom to do it (which is where they usually prefer to wash their hands on their own). I then wash any utensils or work surfaces that have come in contact with the raw dough and flour.
  • Keep your kids informed. Often times, kids understand more than we realize so be sure to take the time to explain this raw flour/dough warning and what can potentially happen if they eat raw dough. Also, explain the rules of the kitchen and baking with mommy or daddy, and include “no eating raw flour or dough” and “hand washing after preparation”, etc. as part of those rules.
  • Keep raw foods separate from other foods. Due to it’s powdery consistency, raw flour can spread easily. Be sure to keep any other food products far from the flour and your work surface when preparing cookies or other baked goods that require flour. Kids often like to spread the powder as well, so removing all other foods items from this area will prevent any contamination that may be present from spreading.
  • Keep dish or paper towels close by.  Having some type of dish cloth or torn sheets of paper towel to wipe up excess flour (which parents know can get out of hand while baking with kids) will help to keep it from going on their little hands.
  • Be cautious when making homemade crafts that require flour. Homemade play-doh is a ton of fun to make with kids and makes the perfect rainy day activity but since it requires raw flour, it’s important that you have it in your sight at all times and be sure to have children wash their hands immediately after making it. I would also suggest discarding it afterwards or keeping any homemade play-doh in a safe area, far from where the kids could reach it. You may also want to save a craft like this for older children who do not mouth objects and have a better understanding of why raw flour cannot be consumed.

 

https://www.fda.gov/forconsumers/consumerupdates/ucm508450.htm?utm_campaign=11.27.17%20CU%20Raw%20Cookie%20Dough&utm_medium=email&utm_source=Eloqua

Sweets & Treats for kids: My thoughts as a dietitian and mom

Tis the season to be jolly and eat…and eat…and eat some more.  The grocery store aisles are filled with treats galore, from flavored candy canes to marshmallow Christmas trees and chocolate snowmen-food brands really know how to lure you in!  But when it comes to kids and sweets, how much is too much?  and should we be allowing our kids to indulge in sweets during the holidays at all?

First I’ll share that when it comes to counseling adults and children, including my own, I don’t have a deprivation mentality and don’t think any food should be labeled as “bad”. Children should learn to develop a healthy relationship with food and as parents, we need to encourage this.  With that said, I see holidays as an opportunity to teach children that all foods could be included in an overall healthy diet when used in moderation.  Most times, when children have restrictions like “no sweets, no cookies, no cake”, they often seek it elsewhere and when faced with the opportunity to indulge, they easily will and then some!

Although parents insist that sugar is the cause for their child’s hyperactivity, it’s important to note that substantial body of research shows there is no link between the two.  However, sugar is linked to obesity and metabolic diseases like diabetes, but micromanaging your kids’ candy consumption may actually make them crave it more.  Now does this mean you should give your child a free pass to shove candy in their mouth, absolutely not!  Instead, be supportive and ask questions about how they feel after eating it and explain the importance of eating nutritious foods and how this can benefit them.  Children who eat loads of sugar tend to eat less healthy foods, so be sure to be a good role model and eat healthy foods along with your child and be sure to keep your fridge and pantry stocked with healthy, easily accessible foods such as a bowl of fresh whole fruits on the kitchen counter or a plate of veggies its dip in the fridge.

Recommendations for added sugar with children.  What’s the latest?

According to a scientific statement released by the American Heart Association in 2016, children should eat less than 6 teaspoons, equivalent to 100 calories or 25 grams, of added sugar daily with recommendations that advise children under 2 to not consume any added sugars from food or beverages.  By July 2018, most foods will require the newly designed nutrition facts label which includes a separate line showing the amount of added sugar in the product.  However, in the meantime, be sure to read nutrition labels, especially for snacks geared toward kids and be mindful of the amount of sugar they contain.  Stick with fruits, vegetables, whole grains, lean protein, low fat dairy and healthy fats as the main sources for your child’s calories.  Regarding 100% fruit juice, according to a new policy statement issued by the American Academy of Pediatrics, fruit juice offers no nutritional benefit to children under age 1 and should not be included in their diet.  The new recommendations state that 100-percent fresh or reconstituted fruit juice can be a healthy part of the diet of children older than 1 year when consumed as part of a well-balanced diet.  Fresh fruit is also promoted versus fruit juice.  Here are the policy recommendations:

  • Intake of juice should be limited to:
    • at most, 4 ounces daily for toddlers age 1-3.
    • For children age 4-6, fruit juice should be restricted to 4 to 6 ounces daily
    • and for children ages 7-18, juice intake should be limited to 8 ounces or 1 cup of the recommended 2 to 2 ½ cups of fruit servings per day.
  • Toddlers should not be given juice from bottles or easily transportable “sippy cups” that allow them to consume juice easily throughout the day. The excessive exposure of the teeth to carbohydrates can lead to tooth decay, as well. Toddlers should not be given juice at bedtime.
  • Children should be encouraged to eat whole fruits and be educated about the benefits of the fruit as compared with juice, which lacks dietary fiber and may contribute to excessive weight gain.
  • Human milk or infant formula is sufficient for infants, and low-fat/nonfat milk and water are sufficient for older children.
  • Consumption of unpasteurized juice products should be strongly discouraged for children of all ages.
  • Children who take specific forms of medication should not be given grapefruit juice, which can interfere with the medication’s effectiveness. In addition, fruit juice is not appropriate in the treatment of dehydration or management of diarrhea.

Although it’s nearly impossible to get away from sweets and added sugars around the holiday season, it’s important to talk to your kids about how treats could be enjoyed in moderation.  You can also set an allowance for your kids on how much candy they can have.  For example, if you allow for them to have one piece of candy as a dessert after dinner, they will then see it as a dessert versus a snack.  I actually did this with my kids for Halloween. When they came home with a huge bag of candy, I stored it and made an agreement with them that they could choose one piece of candy from the “treat” bag to have as a dessert after dinner and some days they wouldn’t even ask for it at all.

As parents, we should lead by example and follow the same rules you’re setting for your children.  Teach them lessons about nutrition early one and they will carry it with them throughout their lives.

Mini Funfetti Pancake Muffins

I love baking for my son’s kindergarten class.  The other night, I was brainstorming ideas and thought of Ethan’s favorite foods-one of which is pancakes.  So I decided to make these mini “puffins” pancakes + muffins (I totally didn’t coin this term and can’t tell you exactly where I heard it first (which was a while ago) but cute and clever right?).  Mini anything is super cute and perfect for little hands. So if you don’t own a mini muffin tin, you need one!

Just running off this recipe for bit to let you know that it’s always a great idea to create fun names for recipes and foods for kids.  Kids actually prefer foods with fun names!  According to my favorite professor in the field of nutritional science, Brian Wansink, “cool names make for cool foods” and it’s true! Try it with your kids!   According to one study, 186 4-year olds were given regular carrots and on other lunch days, they were given the same carrots with the cool name “x-ray carrots” and on these days, they ate twice as much!  So the next time you’re giving your child a vegetable or new food, give it a fun name and it may spark their interest to give it a try!

Ok back to this yummy recipe!  I added in sprinkles and finely shredded carrots, which also add a hint of sweetness and of course including a vegetable in with a typical breakfast food is a win in my book-especially if the kids love it!  My 2 year old ate 5 of these for breakfast, topped with cream cheese!  and one of the kids from my son’s class said everyone ate them up.  I love when children (my own and others) eat and enjoy what I bake or cook.  It make my heart happy.

Ingredients

2 cups whole wheat flour

1 cup oat flour

1 tablespoon baking powder

1/2 teaspoon salt

3 tablespoons pure maple syrup

2 1/2 cups milk or dairy alternative

1 tablespoon vinegar

2 teaspoons vanilla extract

2 eggs

4 tablespoons butter, melted

1/3 cup finely shredded carrots

1/2 cup sprinkles, divided (I used India Tree sprinkles made with vegetable colorants)

Directions

  1. Preheat oven to 400F.  Line a mini muffin tin with liners for easy clean up.
  2. Combine flours, baking powder and salt in a medium bowl.  Whisk well.
  3. In another bowl, combine milk and vinegar and allow to sit for a few minutes.
  4. Add in eggs, maple syrup and melted butter just until combined.
  5. Pour the wet ingredients into the dry ingredients. Stir with a spatula just until combined.
  6. Fold in the carrots and then stir in the sprinkles.
  7. Using a small spoon, pour into muffin liners.  Top off the muffins with a couple of extra sprinkles.
  8. Bake for 10-11 minutes.
  9. To prevent sticking, let cool before removing from the liner.

 

Homemade Granola

I love granola.  It adds a great layer of texture to your parfaits, frozen yogurt or even as part of a trail mix.  But some store-bought brands are laden with added sugar.  This homemade granola is delicious! only sweetened with maple syrup (honey works too), no refined sugar and totally customizable to your own taste preferences.  I’ve been experimenting with cooking temps and times for the perfect granola for a while and finally found it!  This recipe is adapted from Alton Brown’s granola recipe.  It is literally the best cooking temp/time I’ve found! This recipe makes a large amount of granola which can be stored in an airtight container or portioned out in individual ziplock bags.  Although homemade granola can last for a few weeks, I’ve heard that freezing it can extend the shelf life.  It’s also a great recipe to put in mason jars and give as little gifts for the holidays!

This recipe was so easy to make that my 2 year old did most of the work!  So be sure to get your kids involved in this one and if you’re concerned about clean-up, try doing the prep over a piece of parchment paper lined on the kitchen counter or table and use a large cup to place all dirty utensils in.  Super easy clean-up!

Ingredients

3 cups gluten free rolled oats

3/4 cup unsweetened shredded coconut (depending on how coconutty you like it)

3/4 cup sliced almonds

1/3 cup pure maple syrup or honey

2 tablespoons unsweetened applesauce

1/4 cup coconut oil

1 1/2 teaspoons vanilla extract

1 cup raisins

Directions

  1. Preheat oven to 250 degrees F.
  2. In a large bowl, combine the oats, nuts and coconut.
  3. In a separate bowl, combine maple syrup (or honey), oil, applesauce and vanilla.
  4. Add liquid to dry ingredients and mix well until oats are coated.
  5. Pour onto a parchment lined baking sheet.
  6. Bake for 1 hour and 15 minutes, stirring every 15 minutes to achieve an even color.
  7. Remove from oven and transfer into a large bowl.  Add raisins and mix until evenly distributed.  Allow to cool before storing.
  8. *Note: mixture may seem a bit wet upon taking it out of the oven but it will crisp up once it cools.

Cheesy Baked Ziti Bolognese

As the cooler weather approaches, I totally crave warm comfort foods.  Baked ziti bolognese has always been a family favorite-that delicious combination of pasta, cheese and ground turkey is so satisfying.  To take it up a notch, I used Banza chickpea pasta ziti which boosts the protein and fiber of this dish!  My older son isn’t a fan of any sauce with meat, so I make him a meatless marinara sauce and he eats a full bowl full of Banza pasta (it’s honestly his favorite pasta!).  With 5 main ingredients plus Banza ziti, this recipe couldn’t be any easier!  Give it a try and I promise you will love every bite!

  • 1 box Banza ziti
  • 3/4 lb ground turkey (I used a mix of dark and white)
  • 3 garlic cloves, minced
  • 1 onion, diced
  • 28 oz canned Italian crushed tomatoes (I used San Marzano)
  • 8 oz shredded mozzarella cheese
  • 1 1/2 tablespoons olive oil
  • salt and pepper to taste

 

  1. First, you need to make your bolognese sauce. Set a large sauté pan over medium

heat and add 1 tablespoon olive oil.  Season the ground turkey and brown for about 5-7 minutes.

  1. Add in the garlic and onion and sauté for another few minutes.
  2. Add the crushed tomatoes, season with salt and pepper and let the mixture simmer for about 30 minutes.
  3. As the bolognese simmers, cook the Banza pasta in boiling water with a bit of olive oil (which I always use to prevent pasta clumping) until just al dente (about 8 minutes and be sure to cool a piece and do a taste test to be sure). Drain pasta and set aside.
  4. Return the pasta to the pot and mix together with the bolognese sauce. Add in 1/2 of the mozzarella and mix well.
  5. Pour into a large baking dish and sprinkle the remaining mozzarella.  Bake for 25 minutes until the cheese begins to brown and bubble. Serve immediately.