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  • Thoughtful Thursday: linger a little longer

    Thoughtful Thursday: linger a little longer

    By Brenna O’Dea

    By now we have spent our Mindful Mondays mulling over mornings at the farmer’s market, adventures-en-mise-en-place, and beautiful bread baking. This week we bring you a Thoughtful Thursday post, and we hope you all had a delightful and delicious Memorial Day. This week we bring you the grand finale…the moment you’ve all been waiting for…it is time…to SIT. No, that is not an acronym. I literally mean sit down on your tush. Sit back, relax, enjoy the show…not the one on tv, the real one, this crazy cool show called LIFE. I’m talking about taking some extra time during and after your next family meal to slow down and linger a little longer at the dinner table. Whether you are grilling up all natural organic grass fed burgers over your sustainably fueled fire pit, or scarfing down Thai takeout in front of last week’s episode of The Voice because your DVR is drowning…sometimes that’s just how the night goes…take a moment to step back, and stay seated. Don’t all go rushing off to your own corners of the house immediately after you are done chewing. Spend some extra time talking to each other, listening to each other, digesting your dinner and digesting good conversation.

    Summer can be an interesting time. It can be a time when routines shift and things feel all shaken up. This can either make us stress out, or bliss out. Change can be scary. It can also be spectacular. The sun is shining (at least on most days…) and school is coming to a close. We can almost taste the ooey gooey s’mores and melty messy ice cream cones. (And fresh-from-the-garden veggies too!) As those veggies are growing, so are your little ones, and they might be more eager than ever to get out of the house and get far from home. Vacation season is certainly in full swing, but sometimes we all need a nice night in, at home, around the table, with some homemade eats at the tips of our fingers and some stories on the tips of our tongues.

    I come back to this piece from The Atlantic quite often. Written nearly three years ago, still so relevant, maybe even more so today. “The Importance of Eating Together” is about just that, why we should, why we must, take the time to slow down and catch up with our loved ones, and why meal time is the perfect time to do it. You may have heard that ol’ saying, education is the great equalizer, well food can be too. (And just imagine what we can accomplish with food education!!) Food brings people together. Think about it. Think about your last holiday gathering. Was food involved? Was food an integral part of this get together with friends and family? The answer is probably yes! Whether you are making Christmas cookies or matzo pizza, or just relaxing after a long day with a big ol’ box of Valentine’s Day chocolates, chances are, if there is something to celebrate, there is something to snack on. Food can also bring us together in the tough times. The loss of a loved one or the loss of a job, we often bring food to those who are feeling down as a way to lift them back up. Even if a close friend is having a stressful week, whatever the reason may be, taking some time to slow down, share a meal, and talk it out can do the trick in turning the day around.

    Talking it out is just as important, maybe even more important, when building strong relationships and mindful habits in your little ones. Designate dinner time as story time, a time for relaxation and human connection. Disconnect from Internet and connect with each other. I know, I know, this might sound daunting, seriously. Your inbox is overflowing, your Instagram feed is flooded, and your brain is already bursting with everything you have to do on your to-do list tomorrow. But guess what? If you take two hours, even one hour, once a day, or once a week, to slow it down and enjoy some semi-fine dining with family…IT WILL ALL BE OKAY. Your laptop will be waiting for you in the morning, but your first grader’s story about what they did in school that day might not be. They may have already moved on from caring about kickball to karate and you may have missed the opportunity to make a new memory.

    If you are seeking some wisdom on how to spark the conversation when it lags on Monday night…we all know how it goes…you just want to chow down and hit the hay…check out these awesome resources from The Family Dinner Project: Food, Fun, and Conversation About Things That Matter. And if focusing on the conversation sounds more like a distraction from dinner than a delightful dining experience, not to worry. Here are a few super simple mindful eating tips to make your next meal more relaxing than a hot stone massage…or at least almost as relaxing. It can be as simple as remembering to SIT DOWN TO EAT. I mean, duh, right? Well it is easier said than done. I know that I have found myself on many an occasion scarfing down something while I am still standing, or even pacing around the kitchen with really no purpose. CHILL OUT PEOPLE. And one of my favorite tips of all time…unitask. Say what? U-ni-task. The multitasking mind can be a spectacular thing. It can also be a stressful thing. What if we treated eating like driving? We wouldn’t watch an entire season of a tv show while we cruise down the highway…hopefully…so why would we do it during dinner time? We shouldn’t be spending time scouting out deals on Amazon on our morning commute, so skip that activity during your afternoon snack. When ya drive, DRIVE. When ya eat, EAT. How easy is that!?

    So share some food and share some love. Let yourself linger and laugh for a little longer than you might be naturally inclined. You just might find yourself leaving the dinner table with a fuller belly, and a fuller heart.

    (Image by flickr member Bob Downs licensed under Creative Commons)

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  • Summer 2017: tasty trends

    Summer 2017: tasty trends

    By Brenna O’Dea

    Summer 2017 is starting and we could not be happier…or hungrier. With the new season come new trendy tasty treats. We aren’t always all about food trends. Sometimes they are just plain silly. Anyone remember purple and green ketchup? Yeah, let’s leave that part of the past behind us. But sometimes, funky foods can be fun, and healthy too! Here are just a few of the MANY palate-pleasing predictions from earlier this year for what we can expect to see around at summer snack time.

    Cauliflower

    Sounds lame. We know. But cauli is makin’ a comeback. I’m not sure if it ever really went out of style…but this summer it is heating back up faster than ever. Expect to see this veggie popping up at breakfast, lunch, and dinner. Yeah, that’s right, I said breakfast. Kale smoothies are SO 2016. Cauliflower smoothies are the new cool drinks to be sippin’ on. Check out this “strawberry banana hidden cauliflower smoothie” loaded with fruit and flavor. Your little ones will never guess there are vegetables in their breakfast. Plus, this recipe also includes a lil’ avocado action for that healthy fats brain boost. Still craving the cauli later in the day? This “turmeric tahini roasted cauliflower salad” is perfect for lunch and dinner alike. This is a great one for when you can’t decide if you want something hot or cold, like on weird rainy summer days like this one. Loaded with lots of lemon juice, olive oil, anti-inflammatory turmeric of course, and our favorite friend, SPINACH. You can make this salad all your own by swapping in your favorite seasonal green, and grain too. This version uses couscous which is a great choice, but for our gluten free friends try out quinoa or even some brown rice – all options will keep you full and focused for the rest of your day or night.

    Charcoal

    Sounds WEIRD. We know. But hear me out for a minute. Charcoal is gaining recognition and showing up in recipes left and right due to its potential to clear up your skin and clean out your colon. Yeah, I went there. It is no miracle-maker and we make no promises, but people are beginning to reap the health benefits by adding charcoal to their summer time snacks and smoothies. Here is one simple take on this trend, loaded with lemon, apple, ginger, and kale. In fact, this recipe is a healthy one even without the addition of charcoal. And it doesn’t stop in the kitchen. If you don’t want to deal with tar-teeth, try using charcoal right on the skin instead of in the stomach. It is making quite the name for itself in quite a few cleansers and exfoliators out there. It’s even showing up in shampoos and can be especially helpful for removing those excess hair oils that begin to build up in this summer heat. And of course, there is always the old standby, old reliable: using charcoal as it was meant to be used, for your SUMMER GRILLING. There is nothing wrong with going back to basics and leaving the mess in the back yard and out of your daily skincare routine.

    Nutritional Yeast

    Sounds even weirder…well…it kind of is. But it is also DELICIOUS. We swear. You may remember a mention of this strange superfood back in March, when we talked about “cheesy” kale chips using no cheese at all! Well this bad boy is here to stay for summer and you can expect to see it in just about everything…except smoothies. Yeah, this is one ingredient that you might want to leave behind when you’re using the blender. It really does taste like cheese. Seriously. If you don’t believe us, try some for yourself. We recommend this super simple super tasty THREE INGREDIENT mac n “cheese” recipe that is just about as kid friendly as it gets. That’s right, just three ingredients. Make sure to stick with the whole wheat pasta and omega 3 packed olive oil to keep this dinner delight as nutritious as possible. And guess what? You can even serve up your little ones some healthy nachos on your next family movie night. Grab some grain-based crackers (gluten free or gluten-full, whatever bodes best for their little bellies) and pour on some of this protein packed easy cheesy goodness. Don’t forget to add some chopped veggies on top…perhaps some cauliflower?

    Chocolate for Breakfast

    If cauliflower won’t get you out of bed in the morning, chocolate sure will. Recent studies show that eating a bit of the sweet stuff can improve your brain function, and of course it will help cut those sugar cravings right at the beginning of your day. Lucky for you…and us…and EVERYONE…dessert for breakfast is making a breakthrough and we are certainly not complaining. Now don’t get TOO excited. When we say “chocolate,” we don’t mean candy bars and ice cream cones. I’m talkin’ about good quality dark chocolate, in moderation, combined with some healthy fats, fiber, and protein to slow that sugar absorption and avoid the afternoon energy crash. No need to dive into that leftover birthday cake for breakfast, but be sure to dive into some of these super-chocolatey semi-healthy recipes the next time you wake up feeling a little lackluster and in need of a sweet start. From scones to steel cut oats, there are PLENTY of fresh and fun ways to incorporate cocoa into your next morning meal. Make sure to add in an egg white omelet and some good ol’ yogurt and granola here and there, but when the cravings call, don’t ignore them, FEED THEM. And finally, for the real double doozy, this smoothie specialty has ’em both: chocolate AND cauliflower. It doesn’t get much better than that.

    Get ready to hit summer head on with open arms and wide open mouths. Whether you’re munching on charcoal or chocolate, we hope you have a healthy (and yummy) start to this beautiful wonderful season.

    (Image by flickr member Fran Feldman licensed under Creative Commons)

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  • Mindful Monday: baking bread for a clear head

    Mindful Monday: baking bread for a clear head

    Summer is heating up fast, so here is your weekly reminder to SLOW DOWN. We all know that feeling. June will be here before we know it…July 4th rolls around and we cannot believe how quickly it is all flying by…and soon enough we will be unpacking those vacation bags and packing up lunch boxes again. Summer, please slow down!! We all wish for it hard, but can we really make it happen? YES. For at least a few hours, you can. It all starts in the kitchen. It starts with baking bread.

    This Mindful Monday is dedicated to dough. Baking is about so much more than flour, sugar, and eggs. Take it from the hard workers at Greyston Bakery in New York, working in collaboration with a local Zen Community. Wrangling your rowdy ones after school certainly requires your full attention, and so does baking bread. Even if you only have one or two hours on a slow Sunday afternoon, take the time, do some baking, do some breathing. If the kitchen is not your usual territory, and the idea of putting a cup of flour in your toddler’s accident prone hands makes you tense up rather than rest easy, flip through some pages from the book, Making Bread Together, for some guidance on how to have plenty of fun and minimize the mess. While you wait for the dough to rise, chat with your little ones about their favorite foods to cook and eat, and what they are excited about this summer. Challenge them to focus on kneading the dough for a few minutes at a time, not while multitasking or watching something on a tablet propped up on the kitchen counter, just pause, do some work with your hands, and talk about your days with each other. Here are some sweet and savory ideas for how to take your next loaf to the next level, a more mindful level.

    Sweet

    This Cinnamon Sugar Pull-Apart Bread is…well…sinful. It is quite a project to complete, so make sure you are ready for a full (and flavorful!) morning in the kitchen before you dive into this baby. The trickiest part is layering each piece of dough into the pan properly to get that perfect pull-apart effect…and waiting for the bread to cool when you take it out of the oven is pretty tough too. Luckily, this stuff is best eaten HOT and of course, with your hands. There’s just something about baking the bread, and breaking the bread, all on your own (and of course with some loved ones) that is so much more satisfying than the store bought stuff. There will be mornings when you are in super speed mode and a quick croissant from the local bakery sounds far better than anything with “homemade” in the title. But for those slow summer mornings, ya know, the ones where you wake before your under-two-crew and magically find yourself full of energy from an unexplainable source, channel that energy into something good, something yummy. This recipe takes some time and it is quite methodical. Rolling and cutting the dough, sprinkling on the cinnamon and sugar in just the right amounts. Plenty of jobs that are perfect for little hands and restless minds. Not to mention the result is pretty damn delicious.

    Sour

    If you are feeling skeptical about sourdough, you are not alone. Many bakers, young and old, view sourdough as the ultimate test, the best of all the breads, that illusive loaf that you just cannot get quite right…at least not the first time. But worry not! Baking some sourdough is the perfect rainy day activity. It is the one you can pull out of your back pocket when the kids are sick of sitting inside staring at screens all day. This one requires patience. All baking requires some, this one just a bit more, but hey, raising your little rascals has probably already pushed you beyond where you thought your patience could go, so this should be a piece of cake (or a slice of bread). Check out these helpful tips for your first sourdough excursion. We know the whole “let it sit for at least 30 minutes or for up to four hours” might sound painfully long and boring, but remember, you don’t have to sit around in the kitchen checking on the stuff every five minutes, your bowl ain’t goin’ anywhere. Prep the dough for rising, play outside for a little while, then get back inside for the next steps. Build baking into your day, make it a fun family activity instead of another chore to check off your to do list.

    Sandwich

    School lunches have gone away…but summer camp snacks are here to stay. Your little ones might even be HUNGRIER than normal during these hot summer months. Hours of swimming and steal the bacon can do that to ya. Do kids still play that game? Am I still hip? Probably not. Well, whether your youngsters are busy with baseball or ballet, get ready to fuel them up with good food. This super easy oatmeal sandwich bread will give their lunches a little extra taste of home and a lot of extra love. Light, fluffy, and full of fiber, it will keep them full for all that running around and around and around. Plus, so much of the hidden sugars in our diets come from things like store bought breads and crackers. We don’t always think to check those labels for the sweet stuff, but it can be there, causing our little ones to crash at the end of their long days and end up feeling cranky by dinner time. When you make your own, there is no question about what ingredients are inside each bite. You can even try sweetening breads with honey or molasses for something lower on the glycemic index and a bit more nutrient rich. And your kids might be the coolest kids in camp if they can brag to all their friends that their not only spread on the peanut butter and jelly all by themselves…they helped to bake the bread too!

    So take it slow over the next few weeks as the weather begins to warm and our minds begin to buzz. Now more than ever we need to remember to CHILL OUT, literally and mentally. So make the most of these sunshine filled months, and the most of the rainy days too. Spend those days doing something doughy with your favorite little chefs. Some sticky fingers and flour covered noses will be well worth it when you end the day with a clear mind and a mouthful of love.

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  • Spotlight on Pilot Light: Food Advocacy Projects

    Spotlight on Pilot Light: Food Advocacy Projects

    Food Education. What exactly does it mean? You hear us talk about it all the time, but sometimes the definition can still be a bit hazy. Is it the same as nutrition education? Is it all about eating food or is it about cooking food too? Well, kind of yes and kind of no. Food education encompasses it all, and more. If you head over to our home page, you’ll get a little taste of the action, a peek into what we do:

    “Helping kids make healthier choices by connecting the lessons children learn in their classrooms to the foods they eat on their lunch trays, at home, and in their communities.”

    This is what food education is all about. Connecting food (both the making and the munching) to all other parts of life. We work to teach your little ones that food is closely connected with their daily math lessons, and science lessons, and history lessons. Are they curious about how a banana ended up in their lunchbox even though they have never actually seen a banana tree anywhere nearby? Do they wonder what composting is, and why the heck they should throw their half eaten apple out in the garden instead of in the trash can? Look no further! We have the answer! Okay, maybe not THE answer, but we have some of the answers. Food education is complicated. We could probably spend eight hours a day, seven days a week teaching your kids about reducing food waste and sustainable gardening and hunger relief and healthy snacking and…well…we could, but we won’t. We don’t want to burn out their brains before they reach middle school. But what we can do is devote some extra time to these important issues related to food education. These issues that fall under another fascinating and sometimes confusing category: Food Advocacy. Today we will take you through our Food Advocacy Projects from the 2016-2017 school year, and hopefully spark your excitement for food education, and what it can bring to YOUR child’s learning experience.

    At The Montessori School of Englewood, Ms. Barksdale and Ms. Knight have been teaching their students about food waste and solutions to this problem. They are discussing composting and how this can be a great way to reduce our food waste. Students will track their own food waste and create posters to share their findings and solutions with their peers! They are partnering with Gardeneers, a local organization devoted to enhancing school gardening programs. Gardeneers team members will work with the kids to make compost bins that they could use everyday right in the classroom. We will be happy to wave goodbye to waste!

    Over at Smyth Elementary, students from three different classes, count ’em, THREE, are all working on their own food advocacy projects. Mrs. Lopez is leading students to create awareness around hunger and nutrition. Students are selling healthy snacks to raise money for a food advocacy charity (TBD…there are SO many to choose from), and they are working on writing and publishing a newsletter explaining why and how they will accomplish these goals. Mr. Amponsah and his class is focusing on food deserts and they will present their research to the Local School Council! They say good things come in small packages, and we agree. Sometimes young minds are the brightest and boldest. This class also is also selling produce from their school garden to local restaurants and community members. But wait, there’s more! Ms. Ellis’ students did some research as well, this time about the “USDA Smart Snacks in School Rules Summary.” Her students will present their research and advocate for their healthy granola recipe, created by the 3rd grade class, to be served in the cafeteria as a snack option.

    Ms. Sayeed and Ms. Brown Rivera at Disney II Magnet are making waves (literally) and reducing waste. Ms. Sayeed will lead her students in an advocacy project focused around safe and sustainable fishing practices. Students plan to research the latest policies, and interview community members about their opinions on this issue. They will write letters to corporations encouraging them to switch to safer and more sustainable fishing practices. Ms. Brown Rivera’s class is collecting trash from the school cafeteria during lunchtime, and analyzing their findings to compile data and create lessons to share with classmates about food waste at school. They will explain why it is important to reduce waste, and teach their peers how they can reduce their food waste during the school day.

    Ms. Dolan and Ms. Friar from Palmer Elementary are leading projects focused on food waste as well (notice a theme here!). This time, students will create compost bins specifically for breakfast foods, including versions to keep in the classroom AND for students to take home and use with their own families. These two classes are also participating in the USDA Food Waste Challenge, and brainstorming solutions for lunchtime food waste across the 3rd and 5th grades. Plus, students have been discussing ways to improve food marketing and advertisements in order to make fruits, vegetables, and healthy snack options more appealing to young kids just like them!

    Mrs. Schoenbeck and Mr. Somen at Mitchell Elementary are conducting projects all about the outdoors. Their students will create a buy-in program for their school garden, and create a system for garden ownership. They are developing sign up sheets, weekly garden activities, and crafting newsletters and posters to invite other students to get their hands a little dirty and their minds a little more open to learning not only outside of the classroom, but outside of the school walls!

    And finally, three classes at Ray Elementary are engaging in advocacy projects as well! Mrs. Garcia-Kitch’s class raised awareness about food diversity in the school cafeteria. Students will also participate in a letter writing campaign in hopes of diversifying their school lunch menu. They are even creating a cookbook to sell, and will donate all proceeds to a local food bank! We know, this is almost too much awesomeness to handle…but we’re not done yet. Ms. Drewa’s students are tracking food waste in the cafeteria and developing surveys to learn about students’ favorite and least favorite lunch items, in order to learn about why certain foods might be left uneaten and wasted more than others. And last but CERTAINLY not least, Ms. Lemberis is leading her class in two projects, focused on food deserts, and environmentally friendly growing practices. Students are researching their own neighborhoods and conducting surveys of their families and friends to learn about different levels of food access around Chicago. They will also write letters to the Alderman advocating for increased awareness and action to reduce food deserts. Next, students will shift their focus to the environment, and research different methods for gardening in environmentally friendly ways. They are growing herbs right there in the classroom, and crafting cool posters to share this project throughout the school!

    Ah, deep breath. Take a moment to let the magic sink in. These are REAL STORIES from REAL STUDENTS right here in Chicago. It may be the adult’s job to pack up the lunches in the morning, but your little ones are ready for a job too, and they are actually getting out there and MAKING THINGS HAPPEN. Your lil’ buddy might not be tall enough to see over the top of the kitchen counter yet, but they can still harvest veggies in the school garden! Your child might be shy and prefer to listen in the classroom, but they can still create a cookbook with their classmates and raise money for a local food bank! THIS IS COOL STUFF. Never underestimate someone because of their size or age. Your five year old just might know more about organic produce than you do, it’s all good. Because after all…”though she be but little, she is FIERCE.”

    (Image by flickr member stine weirsøe licensed under Creative Commons)

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  • Mindful Monday: adventures en mise en place

    Mindful Monday: adventures en mise en place

    By Brenna O’Dea

    Ah, that lovely feeling. It puts your mind and heart at ease. All of your stresses and worries melt away like butter on toast. The feeling you get when finally, “everything is in it’s place,” or “mise en place” as they say. The carrots are peeled, the garlic is pressed, the onions are chopped with only a few tears shed, and you are ready to COOK (and more importantly, EAT). Okay…maybe you don’t get quite as excited about a pristinely prepped kitchen station as I do…but a lil’ organization never hurt nobody. Remember that book all about the magical mystical powers of “tidying up”? Yeah, it’s still true.

    This Mindful Monday is all about mise en place, and how cooking, really cooking, with your little ones can bring everyone in the kitchen a sense of calm and accomplishment. So often when we are preparing food, whether it is a four course dinner for the entire extended family, or an after school snack for your only child, we just want to get it done, and get out of the kitchen. Now, for some people, plenty of people, cooking is just not something they enjoy. It stresses them out more than it soothes them, and they would much rather bond with their family and friends in a different way. THIS IS OKAY. In fact, this is more than okay. If cooking is just the bane of your existence, don’t force it. If the thought of spending even ten minutes chopping veggies makes your head spin and stomach growl uncontrollably, chill, it’s all good. We cannot all love basking in the glory of a slow roasted chicken, or the moment when we finally see stiff peaks in homemade whipped cream. Maybe you find it boring, maybe your roommate or family member is on par with the one and only Ina Garten (I know, but I just have to mention her every chance I get). If you have become the designated eater and dishwasher in your household, and you avoid the cooking process at all costs, don’t mess with equilibrium. Food is better when shared with loved ones, so if you are happy on the receiving end, good for you.

    I say this however, with one condition in mind. I urge you to at least TRY cooking, even if it is just for one meal, before you decide it’s not for you. I’m talking about thirty year olds and three year olds here. Parents, don’t wait until your kids are “old enough” to get involved in the kitchen. You wanna know when they are old enough to start cooking? When they are old enough to start eating! Okay, you may want to wait until they can at least stand up on their own…but even a two year old can plop down on the kitchen floor and help you mix the blueberries into the morning pancake batter. It can be as simple as ripping up basil leaves in preparation for pasta night. THEY CAN DO IT. And mise en place is the place to start.

    The first steps in a recipe are often the easiest and the best ones to delegate to your mini sous chefs. From washing, to chopping, to peeling, to pressing, there is sure to be SOMETHING your five year old, ten year old, and fifteen year old, can all do. Not only can they do it, they can ENJOY it! Make mise en place exciting. You don’t have to call them into the kitchen with, “Come help me get organized!” That might not go over so well. Instead, invite them to “cooking club,” or the “baking bunch.” Whatever you want to call it to make it sound like they are part of something awesome, because really, it is awesome. They will get to feel like a grown up for a little while. They can learn a new skill and have a new story to share with their friends at school the next day. “That’s cool that you got to a new level in Candy Crush, Sally, but I got a sweet new toy called a garlic press! I got to put these magical white stones into this thing that looks like a shark’s mouth, then I made the mouth chomp down really hard and all this goo came out! Then later we ate that goo for dinner and it tasted really good!” Imagination is seriously a powerful thing.

    Mise en place can begin even earlier, when it’s time to gather your ingredients. Call all your critters in to the kitchen and send them each on a special mission. Go and grab the butter out of the fridge…then you get your next assignment…finding the sugar buried deep in the pantry that hasn’t been organized since the 90s!! If you make it sound like something new and exciting, they might just buy it and trade in the iPad for the peeler, even if just for one night a week. Not only can this be a fun way to get your little ones excited about healthy cooking and eating, it can help you stay organized and efficient when making your next meal. If you have six six-year-olds at your feet eager to dive in, literally, to the tomato sauce simmering on the stove, you are sure to pay attention. Texting while driving is the worst, but texting while cooking isn’t ideal either. Staying organized and mindful about what is happening in your kitchen, can contribute to calm in every other room of the house. When you slow down your movements, your mind slows down too, in a good way. Chop each carrot with intention and focus, sharpen those knives extra carefully and your brain might sharpen as well.

    So gather a group of your tiniest taste testers, and lead the way! One can wash the apples, one can dry. Someone can peel the potatoes, someone else can cut them. Don’t mistake mise en place for a time to stress out and rush through. Sure, there are some nights when you just need to get dinner on the table and you need to do it fast. On these nights, feel free to fly solo and stick to your routine. But when you have some time to spare, and maybe your wrist is getting a bit sore from all that whisking, ask for some help from your smallest sous chefs. They probably have a little (or a lot) more energy than you by the time 5pm rolls around. Channel that energy into something better than flipping through the channels. Chances are, they will get bored of their favorite television program halfway through, but halfway through dinner prep, the fun has only just begun…

    (Image by flickr member yummy noodle licensed under Creative Commons)

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  • Pink & Purple Produce: what’s in season & what to do with it

    Pink & Purple Produce: what’s in season & what to do with it

    The farmer’s market can be a lil’ funky this time of year. Some of your summer staples are not yet in season…you play the waiting game…grabbing an underripe tomato here…a loaf of bread there…oo is that a donut stand in the distance? Before you know it your basket is filled with more sugar than spinach, and you might just feel a bit defeated. Where are the green goodies I like to see? The tables are lined with piles of pink and purple and I just don’t know how to eat or cook any of this. Look no further, we’ve got some tasty tips to make this transitional time just as delicious as blueberry season…well…almost. I mean, it’s almost impossible to beat blueberry pie, but we just might come close.

    Radish

    Bitter. Boring. Blasé. THINK AGAIN. Don’t dump on radishes just yet. I might be a bit biased because I have always been partial to this particular pink veg, but hear me out, radishes can make a great addition to your summer dinners if you just give them a chance. With a little salt a lotta love, even your pickiest eaters might wanna munch on these this month. Get started with these five fabulous radish recipes ranging from roasted to rolled right into your morning omelette. Radishes are really just a pink potato with an extra kick and a quicker cook. You can whip up a roasted radish dish in just about ten minutes. For those lazy-hazy-crazy days of summer when you want fresh food fast and you don’t want to spend hours standing in front of a hot stove, these might just do the trick. And of course, to cool things off…PICKLE IT. I recommend pickling everything and anything all the time all summer long…within reason. But radishes really do work well with a nice bright brine. These spicy pickled radishes are quick, easy, and elegant tossed into your favorite summer salad or on top of anything with nice grill marks. They’ll even add a lil’ flare to your next cookout, and your little one might be a bit more inclined to taste their veggie burger if it’s topped with something this pretty n’ pink.

    Rhubarb

    It’s truth time. I don’t love rhubarb. I do not gag in it’s presence or feel faint at the sight of the thing. I just don’t love it. I have never really understood the hype. I am puzzled when people freak out about their strawberry rhubarb pie. I stare in confusion when shoppers load up their carts with barb in bulk at the beginning of the summer. But this year, I have decided to try and let rhubarb into my life. I am welcoming it with open arms and an open mouth. And I am actually pretty excited. Recent discoveries have led me to the wide world of this weird root, and here are 18, that’s right, EIGHTEEN recipes to get your started on your ride with rhubarb. Forget the pie, try popsicles…or muffins, or jam, or muffins AND jam, or compote, or COCKTAILS. Ah, now I have your attention. Rhubarb is much more versatile than you would think. It doesn’t have a super strong flavor on it’s own, which can actually be a good thing. So try adding some to your next sweet treat for a little bit of tartness to balance it out. And that fizzy boozy barb-filled beverage will add some balance to those crazy summer nights too.

    (Kohl)Rabi

    Kohlrabi and cabbage. What’s the difference?? Here’s the secret, folks, there really isn’t any!! Cook up kohlrabi just like you would any ol’ head o’ cabbage. Make a nice slaw, sautée it with some spices, turn it into soup. Do not fear this funny lookin’ farmer’s market find. It comes in the regular old greenish whitish hue, but why be boring when you don’t have to? And of course, who wouldn’t want to eat a purple veggie over a green one (hint hint princess loving picky eaters!!) Cooking with these crazy colored foods is a great way to get your little ones excited about nature and nutrition. Show them that there is more to life than broccoli. Broccoli is beautiful, but come on, live a little. Here are some tips on how to store and slice your kohlrabi so you can create something DELICIOUS (and nutritious). Kohlrabi is packed with minerals and loaded with vitamin C. Remember, nobody wants to come down with a cold just as the air is warming up and the sun is here to stay.

    Well, there ya have it. Something to make your next farmer’s market run a bit less stressful and a lot more fruitful…or veggie-full. It’s great to keep your plate green most of the time, but summer is coming quick, and we think it’s time to kick off your flip flops and have a little more fun in the kitchen.

    (Image by flickr member Danika licensed under Creative Commons)

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  • Mindful Monday: farmer’s market fun

    Mindful Monday: farmer’s market fun

    By Brenna O’Dea

    May has finally arrived! The month made of fresh air and fresh flowers. This May, we will be devoting a bit more time to mindfulness, starting with Mindful Mondays. Today, we want to chat about one fun way you create meaningful and mindful food memories and practices for the whole family. It is FINALLY time to spend your Saturday mornings out in the sun instead of snuggled up by the fire. Taking a trip to your local farmer’s market is just one great way that you can encourage your little ones to explore healthy eating habits and try new foods (preferably green ones!)

    Mindfulness in the kitchen starts before you think, it starts all the way back where your food comes from. It starts at the farmer’s market! Okay, it really starts at the farm…with the seeds…with the soil…the sun, the water, the wind, all that good natural stuff that we often forget about. Take a bite out of an apple, hey, it’s just an apple, right? It tastes pretty good and sweet, but why? Stop and think for a minute. Make each bite meaningful. Maybe it tastes a bit sweeter because you bought it from a local farmer only a few miles away and you can trust that they don’t use any harmful pesticides or waxy coatings on that beautiful skin. Maybe it tastes extra juicy because you took the extra time to chat with the farmer about the harvest this year. But hey, it really doesn’t have to take any extra time at all.

    Skip your weekend grocery store run, and spend an hour strolling through the street, grabbing all the fresh greens that catch your eye. Checking items off that shopping list should not feel like a chore! Stop stressing and relax! Encourage your kids, big or small, to explore the market and pick out one special fruit or veggie that looks good to them. If there are samples to try, offer it, don’t force it. Explain to them how COOL it is that they get to eat this food that is fresher than anything they can find along an air conditioned aisle. When you teach kids about where their food actually comes from, that is comes from the earth, not a factory, they might just grow a bit more curious (and hungry) for more. Make it a routine, a family tradition. The weekend farmer’s market run, the usual. Create fun food and farm centered memories from a young age, and make it a part of normal conversation. And if you’re ready to get your hands just a bit dirtier, start a family garden right in your own backyard (or even on the windowsill for all the high rise dwellers)!

    Whether you only make it to the market once this summer, or you go twice a week, just go. There are PLENTY of places to choose from and chances are there is a farmer out there waiting to talk to YOU. Mindful eating does not have to mean that you take 8 hours to prepare it and 4 hours to eat it. You do not need to meditate and get into deep conversation about the meanings of life and consumption. All ya gotta do is enjoy the sunshine and have a ten minute chat with your ten year old about why strawberries taste much more delicious in the summertime when they are in season. Ask them questions about their favorite fruits and veggies, and tell them about yours. Ask the farmers questions too. Curiosity really is contagious, and if your little one sees your excitement when peaches finally start popping up at your local market, they might just wanna join in on the fun (and ask for a free sample, of course).

    (Image by flickr member Stephanie Bower licensed under Creative Commons)

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  • There’s a popsicle party and you’re invited

    There’s a popsicle party and you’re invited

    Sweet summertime is upon us!!! Okay, I might be getting bit ahead of myself here, but I am more eager than ever for some sunshine and for that cool breeze to turn into a warm one. And with warm weather comes the need for cool treats. That ice cream truck tune can make us all nostalgic for our childhoods, but let’s be honest, most (if not all) of the stuff you’ll find there is loaded with a lil’ too much sugar and not enough LOVE. Snow cones will always hold a special place in my heart, and a blue stained tongue once in a while is a wonderful thing…but for the most part, I prefer my popsicles homemade and healthy. Here’s why you should too:

    Kefir

    A popsicle packed with probiotic power. Try saying that five times fast. Kefir is super special and sorta sour. It will make your summer sweets just a bit healthier and your tummies a whole lot happier. If you haven’t hopped on the bloat banishing bandwagon quite yet, head over to Lifeway Kefir to learn more about kefir and all the benefits. A lil’ teaser, it can help boost your immune system, brighten your skin, and and aid in digestion. Kefir is also lactose free. Not dairy free. Lactose free. Confused? I was too. It is technically still a milk-based dairy product, but it has been fermented to the point where 99% of the lactose is long gone, making it much more friendly for my fellow lactose intolerant lovelies! Whip up a batch of these fruity kefir pops to keep your kiddos cool and your colon clean. Yep, I said it. It’s just the truth. This super simple recipes only calls for three ingredients. Count ’em, THREE. Make sure you call all your little ones in from the yard to help you out. They can pretty much take charge on this one. From the mixin’ to the pourin’ they can prepare these pops in minutes. You might wanna supervise the first few times using that blender…but then you should be off the hook and free to enjoy your matcha and meditation. Or…let’s be honest here…you can quickly catch up on your Instagram feed and guzzle an extra cup of coffee while sitting on the nice cool bathroom tile in your nice QUIET bathroom…ALONE. Ah, pure bliss.

    Coconut

    This tropical treat brings double the trouble to the table. Coconut milk or coconut water, however you take it, it’ll probably be tasty (and transport you to a private island if only for a few sweet moments). These fruit-filled coconut water pops are too beautiful to eat. Just kidding. That’s insane. But these pops are definitely some of the prettiest you’ll see this summer. You get to skip the blender altogether on this one. Simply slice up your fruit and pour your water into your popsicle molds. These are an easy crowd pleaser that can make you look a whole lot craftier than you really are. Yeah, all you out there who could barely manage paper mache and who met your maker at the pottery wheel…I feel ya. And wait, there’s more! These pops are not quite as lovely to look at, but your little ones will still love lickin’ these on any hot summer day. These coconut milk creations are smooth and sweet, and of course loaded up with healthy fats from that creamy coconut milk. Swirl in some fresh fruit purée for a splash of color. Berries will be arriving at the farmer’s markets soon enough, and they make for an excellent antioxidant addition to pretty much any summer recipe on your menu. Except that extra glass of iced coffee to keep you keepin’ up with the kids. Coffee is coffee is beautiful coffee. Don’t mess with that. You can however, FREEZE that. Yep, here’s a bonus pop to keep your energy levels up. Coffee and cream frozen together in a popsicle dream.

    Green

    For the days when the green smoothie just sounds stale, try the green popsicle on for size. Okay, it basically is a green smoothie, just in a different form. But hey, if you can put even a semi new and exciting twist on it, your little ones might be a bit more likely to give it a taste. This gorgeous green recipe calls for green tea, Greek yogurt, and drumroll please…KALE. Yeah buddy, KALE POPSICLES. Now wait a second. Don’t go running for the hills yet. If you can’t get down with THAT much green, this recipe uses spinach as the star of the show. It’s a little less scary and still super nutritious. Plus, the peaches and powdered spirulina give these pops a vitamin punch and such a sweet, sweet taste. The best thing about the green smoothie-on-a-stick? It is the perfect refresher whether it’s morning, noon, or night. You can actually feel GOOD about passing out popsicles for breakfast. Talk about sweet summertime.

    Grownup

    Finally, a lil’ somethin’ for the kid at heart who definitely isn’t a kid anymore. You do the dishes, the taxes, the laundry, the lunch-making, the carpool, the cleanup after cleanup after cleanup…it’s time for you to do YOU. Sit back, relax, and enjoy these popsicles that are not quite playdate appropriate. They’ve got just a lil’ something extra to, how you say, take the edge off? Yeah, these will take that edge RIGHT OFF. You won’t have to worry about sloshing and spilling when go running after your rambunctious crew. You’ll have a free hand and free spirit with the help of these party pops. Just remember to label these lovely little treats in the freezer so you don’t forget which popsicles are for your mini and which are for mommy 🙂

    (Image by flickr member Lu Picerno licensed under Creative Commons)

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  • Earth Day Eats

    Earth Day Eats

    She tells you when to wake up in the morning and when it is time to settle down at night. She lets you know if you need a sweater cause it’s a lil’ breezy outside or if you should lather on that sun block. She does her best to remind you to bring an umbrella, but sometimes she is forgetful, and her mood can just change out of nowhere. She showers you with sweet treats as the seasons change, her favorites are the little round blue ones that she has only in the summertime. No, I am not talking about your grandma or that one special aunt that spoils you silly. They rock, but this lady rocks even harder, literally. I’M TALKIN’ ABOUT MAMA EARTH BABY. This Saturday, April 22nd, is EARTH DAY. A day totally devoted to appreciating the land we walk on and the air we breathe. It sounds kinda crazy. Shouldn’t we do this every damn day? I mean, none of us would be here without her. NONE of us. ALL human beings, in fact, all LIVING beings, need this Earth to survive. THIS EARTH RIGHT HERE. The one under your house right now. The one under the wheels of your car, or bike, or Segway tour group, or UberPool, or Hoverboard (are those things still trendy and cool?) No matter how you get around and where your day takes you, we all need the fresh air and water that she gives us, and of course, we all need to EAT. The Earth gives us so much each day. Here are some recipes and tips to help you give back to her, and celebrate our awesome planet in the best way we know how, through love and FOOD.

    Fish are friends, not food

    Okay, okay, fish can actually be a great source of protein and healthy fats. Let’s take salmon, for example. LOADED with omega 3’s, vitamin D, vitamin B12, selenium, phosphorous, I could go on and on. What I’m talkin’ about here is animal protein in general, and the fact that we don’t need quite as much of it as we think. If we eat a bit less of it, the Earth is actually much happier. Eating more plants and less animal based foods can lower the carbon footprint of your plate, and lessen the impact of some non-Earth-friendly issues we hear all about today, like climate change. Yes, I’m that person telling you to eat your veggies! But don’t worry, there are PLENTY of ways to make them taste good. So good that soon enough your little ones might be asking for seconds. Salads do not excite me. They never have and they probably never will. BUT, there is still hope out there for all of my friends who identify with the I-want-to-be-healthy-but-salads-suck mentality. Check out these surprisingly satisfying salads that will add a lil’ more pizzaz to your plate. And it’s finally safe to say it…summer is coming…we can feel Mama Earth warming up day by day and the sandals are making their way out from the back of the closet. Summer squash will be popping up at the farmer’s market before we know it. Squash is a great way to get your kiddos excited about healthy eating, because it is usually naturally sweet and super easy to jazz up and transform from dull to delicious. These summer squash recipes will fuel your family for those nights when you stay up a few hours too late running around the beach bonfire, and maybe you get just a few too many mosquito bites. You might be itchy, but hey, at least you won’t be hungry, right? And finally, when you are in the mood for an equally delicious and nutritious date night, our buddy Jason Hammel brings you some out-of-this-Earth plant based bites at Lula Cafe. From the Monday night farm dinners to the vegetarian tasting menu, everything on the menu will be pleasing to your palate and planet.

    Earth-Cake

    Ya know how people say you eat with your eyes first? Yeah, well this is why. Whip up a batch of Earth Day cupcakes and watch your little ones’ eyes grow wide with wonder. Warning: some minimal drooling may occur as well. I’m not talkin’ about those dirt cups or mud pies, the ones packed full of chocolate cookies and pudding with fake sugars you can’t even pronounce. This year, you can make a cupcake that looks good and is good for you…for the most part. The end result will look somethin’ like this, but we can get you there with a few steps that are a whole lot healthier. For the base of the cake, and the cloud-like white frosting, these peach cupcakes with honey buttercream are calling your name. These babies can be made totally vegan and gluten free, and they are sweetened naturally with peaches and honey. Now comes the fun part: the FOOD COLORING. Not the toxic stuff. The natural stuff. Use pureed blueberries, or steep some blue-hued tea for the “sky” half of the batter, and for the “earthy” section, nothing will give your cake that vibrant green glow quite like CHLOROPHYLL. Yep. You heard me. That liquid algae stuff. Just a few lil’ drops will give your batter a bright boost, and your little ones won’t taste (or suspect) a thing. Algae in my cupcakes!? Who knew!? Finally, for the filling, if you wanna go for that lil’ bit of love in the middle, use beets, that’s right BEETS, to make some of the frosting sparkle with that bright red boost. You can even separate out a third section of the batter and bake that love right in there.

    Ants on a log

    It doesn’t get much easier (or cuter!) than this. A tried and true classic that just never seems to get old. There are SO many options out there today to make this tot-friendly treat extra exciting. Peanut butter and raisins are the original toppings, of course, and they can always hold a special place in your heart (and belly). But think of the possibilities, nearly endless! Almond butter, cashew butter, even macadamia nut butter. Sunflower seed butter and pumpkin seed butter. And with all the exotic dried fruits you can find today, you can enjoy this treat with a new topping every day of the week. Dried goji berries and golden berries are some of the most nutrient packed, pint sized berries on the market. Loaded with antioxidants and the perfect size for sprinklin’ right on top of that smothered celery. And of course, for an extra special somethin’ sweet. Perhaps it is your little one’s birthday, or maybe it’s just the freakin’ weekend…you can never go wrong with a few chocolate chips to top it off. Don’t forget to go fair trade whenever possible, that is a sure way to make our world just a bit brighter.

    We hope your Earth Day is full of fun foodie goodness. Spend a little extra time in the kitchen cooking up something that tastes good and is good for you. Block out a couple of hours to get some more sunshine. Make room in the garden for little hands to help out, or just eat dinner on the patio tonight instead of indoors. We are lucky to live on such a beautiful, bountiful planet. Let’s work together to make sure she stays that way, so we can keep the lovin’ and eatin’ going for future generations.

    (Image by flickr member palinta licensed under Creative Commons)

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  • April Showers Bring May Flours

    April Showers Bring May Flours

    Baking is the best. Christmas cookies, birthday cake, or just somethin’ sweet on a regular old day because you feel like it. I like baking because it feels even more relaxing to me than cooking. Even though I have to pay closer attention to measurements and the timing of everything, I feel at ease when I am sifting flour and stirring batter. The fact that baking requires more precise attention almost makes it even more calming. I get to tune out everything else. The hustle and bustle of the day, the loud noises in the city streets, the stories on the news that we don’t always want to hear, it can all fade away for just an hour or two when we are alone and at peace with some butter and sugar. Here’s the thing though, I love baked goods, but they don’t love me. Gluten gives me a bellyache, but it’s all good under this oven hood. Chances are, if you too struggle with stomaching white and wheat flour, you can find awesome alternatives a store nearby. Here is the low down on some of those specialty flours that will make your springtime sugar cookies a little easier to digest (and just as delicious!)

    Almond

    This is probably the one you’ve hear about the most, or at least I had. I’ve seen cookies and cakes in the mainstream market made with almond flour. Maybe you’ve seen this common almond-based bite while browsing the local bakery: the macaron. Naturally wheat free but full of flavor, these babies are SO GOOD. I have only made them once in my life, and it was definitely a project, but nothing too crazy. This was also my first time baking with almond flour and I was pretty happy with the results. The key with almond flour is to make sure you sift it enough to get a light and fluffy result. Almond flour is already lighter in texture than almond meal, but they are really quite similar and many recipes call for either one. Almond meal is the coarser of the two and will give your final product a stronger almond flavor. Almond flour is basically straight up almond powder. The nuts are blanched, skinned, and ground into a fine flour. Voilá! Now, there are plenty of recipes out there for almond flour chocolate chip cookies and basic banana breads out there, but for something to put a lil’ more pep in your step and zing in your spring, whip up a batch of these Orange Spice Poppyseed Muffins full of fresh orange zest and free of gluten!

    Buckwheat

    At first, I was skeptical. I have tried buckwheat in other forms…hot buckwheat cereal…not the way I want to start my morning. It was just too mushy gushy for me. I’ll stick to my tried and true classic oats. Buckwheat for breakfast may not be your cup of tea either, but for baking, it definitely does the trick. And let me clear this one up, buckwheat is actually WHEAT FREE. In fact, most buckwheat is totally gluten free and even safe for those with Celiac. Maybe this is old news to you, but I still forget that from time to time because, well, it’s called freakin’ buckWHEAT. Anyway, back to baking. Where are you most likely to see this delicious dude popping up? In your pancakes. Yeah, ya heard me, PANCAKES. Sorry…I get really excited about pancakes. Why should you start using this funky flour in your flapjacks? Two words: magnesium and potassium. Buckwheat’s got ’em both. This flour will not only fluff up your cookies and cakes, but it’ll make ’em just a lil’ bit healthier…so you can feel good, nay, GREAT, about having seconds.

    Coconut

    I know, I know. Coconut seems to be in EVERYTHING these days. Or rather, it can be turned into everything and anything. Coconut water, coconut milk, and of course, the one and only, the holy grail, coconut oil. Why stop there? Coconut flour is showing up in more places and we say, hey, the more the merrier. It tastes good and it seems to be pretty damn good for ya no matter what form it comes in. If ya wanna try out coconut flour for your next bake sale, remember this, a little goes a long way. Coconut flour is very absorbent, just like that lil’ yellow dude who lives in a pineapple under the sea. Do kids even watch Spongebob these days? I sure hope so. I also hope that you consider trying out coconut flour in your next baking endeavor, because it is loaded with healthy fats and fiber. Coconut flour is just powdered coconut meat, so it contains all those same nutritious goodies. If buckwheat pancakes don’t make your mouth water, these super quick ‘n easy (and delicious) coconut flour pancakes might just do the trick. And for a night time treat, put this almond coconut cake on your list of things to try. This baby actually uses both almond AND coconut flour, because hey, a cake can never be too fluffy.

    Spelt

    What’s the story with spelt flour, you ask? First of all, the the big question, the game changer, spelt flour does contain gluten. It is NOT GLUTEN FREE. There is a common misconception that spelt flour is in fact gluten free, but I’m sorry to tell all your little sous chefs with Celiac, spelt is not for them. Of course, there is a silver lining to this glutinous dilemma! Spelt flour is kinda sorta WHEAT FREE. I say kinda sorta because most producers today still label their products as containing “spelt wheat,” and when ya get down to the nitty gritty of it, spelt flour is made from a grain that is a VERY close relative of wheat. Same genus. Different species. That’s as scientific as I’ll get because I prefer to talk about my food in terms of ingredients, not species and stuff. And because I honestly don’t even know what the heck a genus is. THE KEY TAKEAWAY: spelt flour is not Celiac friendly, but it is certainly easier to digest than traditional wheat. If ya wanna learn more, head over here to One Green Planet for some more tips of the trade. They can teach you all about this spelt specialty, even the official title…Triticum aestivum var. spelta…don’t worry, I can’t pronounce it either.

    Semolina

    Ah, sweet semolina. I for one would name my first born after this baking ingredient. The name just rolls off your tongue. And pasta made with this stuff will work wonders for your tastebuds. Semolina flour is made from the leftover parts of the grains after traditional wheat is processed, also known as “wheat middlings.” Sounds tasty, right?? Well it actually can be. Semolina flour is the one you wanna use for pasta night, homemade pasta night that is. Don’t be intimidated! Seriously! David Lebowitz lays it out so clearly you could make this stuff with your eyes closed (but we wouldn’t reccomend that technique). And for an even more in depth pasta making manifesto, check out this guide from Serious Eats. You will NEVER order out for pasta again…maybe. And of course, how can we forget dessert. Believe it or not, this flour is often used in pudding. Semolina makes each spoonful thick and creamy…with a little help from a friend, BUTTER. This semolina saffron pudding will polish off your next dinner party and leave your guests speechless, and STUFFED.

    So do not fear these foreign flours. They might just become your best buddies in the kitchen faster than you can say Triticum aestivum.

    (Image by flickr member two*step licensed under Creative Commons)

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