Healthy Lunch, Happy Children!

Not a day goes by without the media addressing America’s growing obesity crisis.

The Centers for Disease Control and Prevention (CDC) has reported that if American children don’t get their weight in check, their anticipated health problems will significantly shorten their lives, and make them the first generation in our nation’s history to die at younger ages than their parents.

With children back at their desks this month, we need to ask ourselves; are we feeding our kids more healthfully? Why should healthy school food matter to every one of us?

A child may be eating a lot, but if it is of low nutritive value, his brain may literally be starving, acutely affecting his behavior. The link between nutrition and behavior has been increasingly tested over the past few decades as more and more processed 'food products' have replaced actual food in its original form.

An easy way to improve nutrition is to become conscious of eating foods closer to their original form, with as little processing as possible. This means choosing whole grains, whole fresh fruits and vegetables rather than products processed with large amounts of salt and sugar, nitrites, or foods that are "enhanced" with artificial flavors and colors.

Why do you want to plan for salad or fruits and vegetables at every meal? At least, 50% of our diet (kids included) should come from fruits and vegetables! A plant based diet not only ensures your kids are getting the proper nutrients necessary to grow, but also contributes to

• disease prevention,
• better behavior,
• more energy,
• better skin,
• better academic performance, and
• The younger you teach this to your kids, the more likely they will adopt these behaviors for LIFE.

What about Water? Without adequate hydration, a child can become lethargic, cranky and unable to focus. But fluid consumption should not come at cross-purposes: soda, fruit juice and artificially flavored drinks composed mainly of sugar and food dye may address one problem while creating another. Water is still the best thirst quencher. Explain the importance of good hydration to your kids, and try to set a good example yourself by carrying around a stainless steel water bottle.

What’s on Your Menu?

Try the following lunch menus and rest assured that your children are getting all the nutrients they need.

Lunch #1 - Brunch for Lunch

Egg Salad Sandwiches (recipe included)

Green & Red Bell Pepper Strips

Mixed Berry Fruit Salad

Lunch #2 Fiesta!

Bean and Cheese Burrito (recipe included)

Green salad with bell pepper strips & dressing

Sliced mango

Lunch #3 - Veggie Powered Pita

Chicken & Vegetable Pita Pockets (recipe included)

1 cheese stick

Orange Slices

Lunch #4 - Catch of the Day

Tuna Salad Sandwich (recipe included)

6-8 Baby Carrots

1/2 cup grapes

Lunch #5 - Breakfast Delight

1 piece Carrot “Cake” Loaf (recipe included)

1 hard boiled egg

1/2 cup blueberries

Lunch #6 - Nutty Goodness

Almond butter on Whole Wheat Bread

Broccoli and cauliflower spears

Applesauce

Egg Salad Sandwiches

6 large eggs

2 tablespoons mayonnaise or Greek yogurt

Salt and pepper

2 stalks celery, washed and chopped

1/2 bunch chives, chopped (optional)

2 small handfuls of lettuce or baby spinach

8 slices of whole grain or sourdough bread

Place the eggs in a pot and cover with cold water by a 1/2-inch or so. Bring to a gentle boil. Then turn off the heat, cover, and let sit for exactly seven minutes. Have a big bowl of ice water ready and when the eggs are done cooking place them in the ice bath for three minutes or just long enough to stop the cooking. Crack and peel each egg, place in a medium mixing bowl. Add the mayonnaise or yogurt, a couple generous pinches of salt and pepper and mash with a fork. You may need to add a bit more mayo/yogurt to moisten it. Stir in the celery and chives, if using. Taste, and adjust the seasoning. To assemble each egg salad sandwich: place a bit of lettuce on a piece of bread, top with the egg salad mixture, and finish by topping with a second piece of bread. Makes 4 sandwiches.

Bean and Cheese Burrito

Make a big batch! These burritos freeze very well. Simply wrap in foil and place in a Ziploc freezer bag and they will last up to a month.

1 (16-oz) can refried beans

1 cup cheddar cheese, grated

1/2 cup mild salsa

2 cups shredded lettuce

1 red bell pepper, cut into thin strips

1 cup leftover rice (optional)

4 whole wheat tortillas

Spread a scant 1/2 cup of refried beans on each tortilla. Top with cheddar cheese, salsa, lettuce, several bell pepper strips and rice. Roll-up and slice in half. Serves 4.

Chicken and Vegetable Pita Sandwich

Get creative! Toss in any vegetable that you know your children will eat.

2 cups cooked, diced chicken breast

1 cucumber, peeled, seeded and thinly sliced

1 large tomato, thinly sliced

2 cups baby spinach, washed & dried

1/2 cup hummus

2 pitas, halved

Spread 2 tbsp. of hummus on the inside of each pita half. Fill each pita half with 1/2 cup diced chicken, several cucumber & tomato slices and 1/2 cup baby spinach. Serves 4.

Tuna Salad Sandwich

If your kids love nuts, toss in some toasted, chopped pecans!

12-16 ounces canned tuna packed in water, drained

1/2 cup apple. cored and finely chopped

1 stalk celery, diced

2 tbsp. dried cranberries

salt & pepper

2 tbsp. mayonnaise or Greek yogurt

2 cups baby spinach or lettuce, washed and dried

8 slices whole wheat or sourdough bread

Mix tuna, apples, celery, cranberries, a pinch of salt and pepper and mayonnaise together in a medium-size bowl. Place 1/2 cup baby spinach or lettuce on top and one slice of bread, top with 1/2 cup tuna mixture and finish by topping with the second piece of bread. Repeat to make four sandwiches. Serves 4.

Carrot “Cake” Loaf

This recipe, adapted from www.101cookbooks.com, amazes me! All the sweetness comes from the fruit so there is no need to included refined sugar!

2 cups whole wheat pastry flour

2 1/2 teaspoons baking powder

1 1/2 teaspoons cinnamon

3/4 teaspoon fine grain sea salt

1/2 cup finely chopped walnuts

4 ounces butter, heated until just melted

1/2 cup dried dates, seeded and finely chopped into a paste

3 ripe bananas (1 1/4 cups), mashed well

1 1/2 cups grated carrots (about 3 medium)

1/2 cup plain Greek yogurt

2 eggs, whisked

Preheat oven to 350F. Butter a 9x5x3 / 8-cup loaf pan and line it with parchment paper. Sift together the flour, baking powder, cinnamon, and salt. Stir in the walnuts and set aside. Stir the dates into the melted butter, breaking up the dates a bit. In a separate bowl combine the bananas and carrots. Stir in the date-butter mixture, breaking up any date clumps as you go. Whisk in the yogurt and the eggs. Add the flour mixture and stir until everything just comes together. Spoon into the prepared pan. Bake for about 50 - 60 minutes or until a toothpick tests clean in the center of the cake Remove from oven and let cool. Makes one carrot cake.

Lentil Tacos

Recently, I have had to become creative with alternative taco fillings.

You see, up until about 6 months ago, my son only knew of bean & veggie tacos.

Then one day, my dad had the great idea that his grandson needed to experience "meat".

A big, huge, steak. Needless to say, he has never looked back. Now he insists on ordering prime rib when we eat out instead of anything off the $4.95 kids menu. (I'll be sending you the bill dad...) And he also loves meaty, taco fillings.

My daughter dislikes red meat, as do I, and my husband & son could exist on it.

What's a mom to do?

Fool them all....

Lentil tacos are fabulous because they are filling like meat and when cooked with taco seasoning they take on a similar flavor. Everyone is happy, especially, mom.

Lentil Tacos

serve 4

1 tablespoon olive oil

1 cup finely chopped onion

1 clove garlic, chopped

1 cup dried brown lentils, rinsed

2-3 tbsp. taco seasoning

2 cups vegetable broth

8 taco shells

1 1/4 cups shredded lettuce

1 cup chopped tomato

garnish: fresh guacamole & salsa

Heat oil in large skillet over medium-high heat. Cook onion, garlic and salt until onion begins to soften, 3 to 4 minutes. Add lentils and taco seasoning. Cook until spices are fragrant and lentils are dry, about 1 minute. Add broth; bring to a boil. Reduce heat, cover and simmer until lentils are tender, 25 to 30 minutes. Uncover lentils and cook until mixture thickens, about minutes. Mash with a rubber spatula. Spoon 1/4 cup lentil mixture into each taco shell. Top with lettuce, tomato, guacamole & salsa.

Powerhouse Kale Salad

How wonderful to have friends with gardens!

Although I love vegetables more than words can say, I am unable to maintain a garden.

It is even a running joke in my family that I kill houseplants in record time.

Seriously, my sister and mother will take bets when I bring home a plant as to how long it will make it under my care. They even hum taps and wish it good luck...

Nonetheless, I appreciate those exceptional women who are able to do it all.

This is one of my favorite recipes and I was inspired by the gift of kale from my moms (abundant) garden and basil & tomatoes from a friend (thank you Kristin!)

Voila! I may not be able to produce the food but with great friends, I am completely secure with experimenting with recipes and yes, my black thumb.

Powerhouse Kale Salad

serves 6-8

1 head of kale, washed, stemmed and cut into ribbon strips

3 green onions, cleaned and chopped

1 red pepper, diced

1 carrot, peeled and shredded

1/4 cup hemp seeds

1/4 cup diced walnuts

small handful of raisins or cranberries

optional: fresh herbs (I use basil)

1 batch tahini-lemon dressing (recipe below)

Mix the vegetables, kales leaves and 1/2 cup dressing in a large bowl until thoroughly combined. Keep in the fridge to "marinate" for 30 minutes. When ready to serve, toss with hemp seeds, walnuts and raisins. Will keep in the fridge for up to 2 days.

Tahini-Lemon Dressing

1/4 cup tahini

2 garlic cloves

juice from two medium-sized lemons

1/4 cup nutritional yeast

2-4 tbsp. extra virgin olive oil

salt and pepper to taste

3 tbsp. or more of water, as needed

In a food processor, add all the ingredients and process until smooth.

Corn & Bulgur Salad with Cilantro & Lime

Having a husband from the Midwest, corn is a must everyday of the summer.

I could take it or leave it, however, in order to keep peace in the house, I take it.

Therefore, I am always looking for new ways in which I can use it in recipes

so that we are not gnawing on corn cobs all summer.

Here's one for all you corn lovers!

Corn and Bulgur Salad with Cilantro & Lime

Serves 4-6

This recipe works just as well with other grains such as quinoa, couscous, or rice.

1/2 cup bulgur

1/2 boiling water

1 tbsp. extra virgin olive oil

3 ears of corn, shaved about 3 cups kernels

Salt

1/4 medium-size red onion, diced about 1/2 cup

1 jalapeno chili, seeded and thinly sliced

1 tbsp. fresh lemon juice

1 tbsp. fresh lime juice

Cayenne pepper

1 tbsp. coarsely chopped cilantro

Place the bulgur in a medium-size bowl and pour the boiling water over it. Cover and let stand for 20 minutes. Meanwhile, heat the oil in a saute pan. Add the corn and 1/4 tsp. salt and saute over medium heat for 5 minutes. Add the onion and saute for about 3 minutes, until the corn is tender. Allow to cool, then toss with the bulgur, chilies, lemon and lime juices, 1/2 tsp. salt, and a few pinches of cayenne pepper. Add more salt if necessary. Toss in the cilantro just before serving.

Sauteed Zucchini

This recipe comes from www.101cookbooks.com and is a fabulous, easy, versatile summer recipe. I have enjoyed this on its own as a side dish, tossed in pasta and sprinkled with Parmesan cheese, placed on top of brown rice, or baked into a frittata. Let me know if you find any creative ways to use this delicious recipe!!

Sautéed Zucchini

2 tablespoons extra virgin olive oil
5 medium garlic cloves, thinly sliced
3 medium shallots or new red onions, thinly sliced
fine grain sea salt
2 medium zucchini, sliced into 1/4-inch thick coins
a good handful of dill, chopped
1/4 cup Marcona almonds or toasted almond slices

In your largest skillet heat the oil over medium-high heat. Stir in the garlic and cook until it starts to take on a hint of color. Stir in the shallots and a big pinch of salt, and cook until they start to soften, a couple minutes. Add the zucchini, stir to get it coated with a bit of oil, and arrange the coins in as much of a single layer as your pan permits. Dial the heat up a bit if needed, add another pinch of salt and cook, stirring occasionally until the zucchini browns - ten minutes or so. Remove from heat and fold in the dill and almonds before serving. Taste, and adjust the seasoning if necessary.

Serves 2 - 4.

Beat the Bloat!!

BEAT THE BLOAT THIS SUMMER!

More than 10 million Americans regularly complain about being bloated. That uncomfortable sensation — the result of air passing through your intestines — is often caused by certain foods. So, what’s safe to eat to keep you from unbuttoning your jeans? Try incorporating these foods into your daily diet and you’ll be zipping up your pants in no time!

Grapefruit
Like other fruits with high water content, grapefruit is nearly 90 percent water and it's high in fat-burning enzymes.

Avocados

Avocados contain monounsaturated fat, which will help regulate your blood sugar and keep you feeling full for longer periods of time. When your blood sugar is stable, your body is less likely to store fat around your stomach.

Strawberries and Blueberries
Fiber absorbs excess calories in your intestinal tract and sends them out of the body. At the same time, antioxidants increase the blood flow to your muscles, which may help your muscles work harder and more quickly while you are active.

Oranges and Watermelons
Because water flushes waste and excess water out of your system, enjoying water-rich foods is ideal. Watermelons, as their name suggests, are almost all water — 92 percent. Oranges too are approximately 80 to 90 percent water.

Garlic

This plant helps reduce the levels of fat in the liver, whose main functions include detoxification and the production of biochemicals necessary for digestion — major aspects of the prevention of bloating.

Lettuce, Spinach, Kale & Chard
These green leaves, in addition to kale and chard, provide a healthy dose of fiber, vitamins, and minerals. They also help with acid indigestion and constipation.

Peppermint, Chamomile and Ginger
These teas are gas reducers. In addition to these herbs, bitter herbs, despite their taste, are effective at stimulating the digestive tract as well as the flow of saliva.

BLOAT FREE RECIPES:

Grapefruit and Avocado Salad

4 large red grapefruit, peeled and sectioned

4 avocados - peeled, pitted, and sliced

1/3 cup orange juice

1/3 cup olive oil

3 tablespoons lime juice

2 tablespoons honey

salt and cracked black pepper to taste

Arrange the grapefruit sections and avocado slices attractively in a shallow serving dish. In a bowl, whisk together the orange juice, olive oil, lime juice, and honey until well combined; drizzle the dressing over the grapefruit and avocado slices. Season to taste with salt and black pepper. Serve immediately.

Just a few easy dietary changes can change your feeling from bloated to blissful in no time.

Strawberry Balsamic Salad

1/4 cup balsamic vinegar

1 1/2 tablespoons Dijon mustard

1 tablespoon honey

1 small shallot, peeled and chopped

2 small cloves garlic, peeled

1/2 teaspoon salt

1/4 teaspoon ground black pepper

1/2 cup olive oil

1 head red lettuce leaves, rinsed, dried, and torn

1/2 small red onion, peeled, cut into 1/2-inch-wide slivers

1/4 cup sliced almonds, lightly toasted

1 pint fresh strawberries, rinsed and sliced

To make the dressing, place the balsamic vinegar, Dijon mustard, honey, shallot, garlic, salt, and pepper in the bowl of a mini food processor. Pulse until blended. Slowly pour in the olive oil, and pulse again until thoroughly blended. Set aside or refrigerate until needed. Divide lettuce between 6 serving plates, and top with red onion, almonds, and strawberries. Serve dressing on the side.

Chilled Watermelon Soup

4 cups seeded watermelon cubes

1/3 cup apple juice

2 tablespoons fresh lime juice

1 teaspoon chopped fresh mint

1/4 to 1/2 teaspoon ground ginger

1 tablespoon honey (optional)

1/3 cup plain nonfat yogurt

Process first 5 ingredients and honey, if desired, in a blender or food processor until smooth, stopping to scrape down sides. Cover and chill 1 hour. Serve in individual bowls with a dollop of yogurt.

Lemon Garlic Grilled Salmon

8 salmon steaks, de-boned, skin left on

1/4 c lemon juice, freshly squeezed

2 heap tbsp dried basil

4 large garlic cloves, minced

1/4 c olive oil

salt and pepper

Marinate salmon with all the above except salt and pepper for 2 hours or overnight in freezer bag in fridge. Remove from bag and grill to desired doneness approx. 5 minutes per 1 inch thickness. Salt and pepper during the last few minutes of cooking. Serve with wild rice and salad.

Simple Swiss Chard

2 tablespoons extra-virgin olive oil

4 cloves garlic, minced

1 bunch Swiss chard, stalks discarded, leaves cut into wide ribbons

1/4 cup balsamic vinegar

salt and pepper to taste

Heat the olive oil on a large skillet over medium heat. Stir in the garlic and cook until tender and aromatic, about 2 minutes. Add the Swiss chard and balsamic vinegar; cook and stir until the chard is wilted and tender, about 5 minutes. Season with salt and pepper and serve.