Holiday Treats for Kids

I was recently asked to post about sugar free Holiday treats for kids. First let me say, I don't think "treats" necessarily have to be sugar free or healthy. I think treats should be eaten in moderation. And since you only eat them once in awhile I don't see any harm in allowing some treats to have some sugar, fat, etc, especially if they are homemade or include fruits and veggies. But I certainly don't think we should deluge our kids with sugar or let them eat whatever they want in the name of holiday spirit. And there are some fun, healthy recipes out there that most kids will enjoy.

Here are a hodepodge of recipes, suggestions and ideas for parents this holiday season:

As you will see in an upcoming post concerning healthy snacks, I'm a big fan of homemade trail mix. Instead of giving your kid/allowing your kid to devour a bag of M&M's (for example), put the bag of candy in a bowl and add dried fruit (craisins, raisins, pineapple bits, banana chips, etc), nuts, seeds, pretzels, etc for a tasty snack/treat. This stretches out the refined sugar and adds fiber and protein. You can even put some into small baggies and send with your kid to school for lunch or a snack.

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What about homemade muffins? Muffins are easy to make and something kids can help with. Here is a recipe I just came across that is certainly seasonal:

PUMPKIN MUFFINS

1. Preheat oven to 400 degrees.
2. Sift together

• 1¾ cups whole wheat pastry flour (or half whole wheat and half all purpose flour)
• ¾ teaspoon salt
• ½ cup sugar
• 2 teaspoons baking powder
• 1 teaspoon cinnamon
• ½ teaspoon nutmeg

3. Beat together:

• 2 eggs

4. Add to the eggs:

• 2 tablespoons vegetable oil
• ¾ cup low-fat milk
• 1 cup canned pumpkin
  

5. Combine the wet and dry ingredients with a few swift strokes (don’t over mix).
6. Fill greased muffin cups two- thirds of the way full and bake for 20 to 25 minutes.

Makes a dozen muffins.

I also have a recipe for berry muffins with jelly in the middle that are fun for kids to make but, of course, I don't have it with me now. Remind me and I'll post it later. ;)

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While I have pumpkin on the brain, let me recommend another recipe that uses one of my favorite foods...yogurt.

PUMPKIN DIP

1. Mix the following ingredients:

• 3 tablespoons canned pumpkin
• 1 cup low-fat vanilla yogurt
• 1 tablespoon orange juice concentrate (use 100% juice)
• ½ tsp of cinnamon(optional)
• 1 tbsp maple syrup(optional)
  

2. Dip with fruit slices or graham crackers.

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Ohhhh....I just saw this recipe. This would be fun:

WITCH’S BREW

• 1 24 oz. bottle cranberry juice cocktail
• 1 can frozen orange juice
• ½ gallon apple cider
• Grenadine

Mix first 3 ingredients together in a cauldron (or punch bowl) and serve in clear plastic cups, with Grenadine ‘blood’ dripping down the inside of the cup!

For added fun, float funny face ice cubes in the brew: Half-fill & freeze ice tray (or muffin cups) with water, garnish each cube with blueberry eyes & a mandarin orange smile, & then fill rest with water & freeze again.

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Finally, when I first got this question the first thing I thought of was baked apples. I LOVE baked apples and I think they are a great Holiday treat. You don't have to use a lot of sugar and butter for them AND you can even make them in the microwave!

"BAKED" APPLES

You will need:

• 2 apples
• 2 tablespoons brown sugar (or you can even leave this out or use less)
• 1 teaspoon ground nutmeg
• 1 teaspoon ground cinnamon
• 2 teaspoons butter
  

To make:

1. Core the apples, leaving the bottom intact.
2. In a bowl, mix the brown sugar, cinnamon and nutmeg. Spoon the sugar mixture into the apples and set a teaspoonof butter on top of each apple. Place the apples in a deep casserole dish and cover.
3. Microwave for 3 1/2 to 4 minutes or until tender. Let the apples sit for a couple minutes before serving.

Super easy, right?!?

Ok, I hope that is enough suggestions for now! Stay tuned. I will keep my eye out and do a little searching on some of my go-to websites for other fun holiday treats for kids (and kids at heart).

Beer Bread

Want to make your own, warm, homemade bread but don't have a machine or the know how?

Try beer bread! It's easy!

All you need is:

1. 12 ounces of the beer of your choice
2. sugar (about 3 tablespoons)
3. 3 cups of self-rising flour
   

You can then add extra spices, seasonings, etc to achieve a myriad of flavors.

You can try adding:

• Herbs
• Cheese
• Spices (I got the idea for this post from the post about pumpkin-ness. I think adding a bit of pumpkin pie spice or similar spices would make a nice holiday type beer bread.)
• Dried fruit

The final flavor will also depend on the beer you use. Darker beers will produce a richer, more pungent bread while lighter beers will leave it with a more mild flavor. Got a few extra, cheap-o beers chillin in your fridge from that last house party? This will put them to good use. Even beer you may not normally enjoy will probably taste good as bread. You can even try using pumpkin beer and adding pumpkin spices.

No kneading or rising necessary. Just mix the ingredients until combined and bake at 375 degrees for about 50 minutes, or until browned and a toothpick comes out clean.

Now, go make bread and be happy!

And remember I'll even allow you to put butter on it, as long as you don't bathe the bread in the stuff and as long as you use REAL butter. Is anything better than fresh, hot, homemade bread and real butter?!?

What Does A RD Know Anyway?

Today I served as a judge for the state fair in the "cookies, candies, cakes and breads" category. This was my third year. If you think it sounds like an awesome job, think again. It's fun, yes. At first, it's a nice treat. But after 50 cookies, even the cookie monster himself would fall into a sugar coma!

When I told some folks I was judging again this year I received a comment about my ability to judge fatty, sugary things that taste good but aren't good for you. It wasn't a personal slight of any kind, and I didn't take it personally. But it did get me thinking...

I know I've posted on here before about what a RD or registered dietitian is and how we differ from a nutritionist or nutritional counselor, etc. But I think many people don't realize that the extent of our education and training goes beyond the topic of "healthy" or "proper nutrition."

Yes, we take classes on medical nutrition therapy and nutrition throughout the lifecycle (what a baby should and shouldn't eat, breast feeding, how our needs change as we age, etc), and learn all about counting calories and measuring BMI. And during our internship rotations we work at hospitals calculating the needs of those receiving tube feeding and educating newly diagnosed diabetics.

But a large portion of our training is also based around food science, food service and food safety. I took some classes that were basically in-depth cooking classes and had to learn the proper way to tenderize meat, the best fat to use in a pie crust, how to make a souffle, etc. (Basically a class Alton Brown could teach.) In such classes and others we learned about the chemical structure of foods and how this determines proper preparation. I can look at a muffin and tell you if it was overmixed or undermixed, for example, or why chocolate seizes when water is added. I even learned about all the cuts of beef and the best cooking methods for each.


Now, I'm not trying to say I know everything there is to know about food. Far from it. We all have our specialized topics, especially after we graduate and find our niche in the nutrition field. (I refer the difficult sports nutrition questions I get to a close friend and often have to ask my boss or co-workers about things like canning and gardening.) But we do have a much broader understanding than some realize.

I think RDs are not only misunderstood, I think sometimes we get a bad rap. We aren't just here to tell you you are fat and force carrots down your throat. Nor do we all work in hospitals (although I sincerely admire those of us who do!) Some of us are thin and some not so much. Many of us are ardent foodies and love fresh bread with real butter, or french fries, or full fat ice cream as much as the next person. Some of us espouse a more holistic approach to food (local, organic, vegetarian, etc) and some can put together a whole meal plan using convenience/processed items common in most American households. But I think the one thing we all have in common is wanting to help others be as healthy as possible.

How did I get off on this tangent? Sheesh! Why do ya'll let me do this? ;) I think this post ended up being a combination of responses to two recent comments I received...the one about the judging of unhealthy foods and a comment about how registered dietitians are all alike and only possess a certain kind of knowledge/skill. So please pardon the rambling and the soapbox preachin'. I won't let it happen again....for awhile. ;)

Now you might be asking why there is a picture of a fluffy white dog dressed as a pumpkin in the middle of this post. And, being an all-knowing RD, and the author of this blog, I have an answer...because I couldn't find another picture that went with what I was saying and I know how ya'll prefer posts with blogs, especially wordy ones like this one and I wouldn't want to disappoint my few loyal readers so I decided to include one of my puppy all decked out for Halloween. Isn't he cute? ;)

Pumpkin-ness!

Do you like pumpkin flavored items?

Pumpkin bread?
Pumpkin pancakes?
Pumpkin pie?
Pumpkin seeds (although those don't really count as pumpkin-y)?
Pumpkin beer?

So far I have tried 4 different pumpkin beers this season in search of the best. I have also tasted the pumpkin pancakes at IHOP. Very tasty.

Do you have any good pumpkin-y foods or recipes to recommend?

Find A Buddy

No, not My Buddy. That doll always gave me the creeps.

But if you are looking to start an exercise program, or you need inspiration to keep one going, try to find a buddy for at least some of your workouts.

You could:

• Join up with a co-worker and take walks at lunch or workout after work (how many different ways can I use "work" in one sentence?)
  
• Find a local meet up group for an activity you like
• Get active with your significant other or family member. Many gyms/health clubs have family memberships which are a discount over the individual rate.
• Force a pet to help you. Take your dog for a jog or walk around the neighborhood or play in the back yard. Or, simply run back and forth down the hallway and have them chase you. ;)
  

Yesterday Sir Cakewalk and I ran together. We actually ran the whole way together. It was one of the best runs I've ever done. We got to chat along the way and both of us felt good. I know he coulda been faster, but since distance was more important anyway, it worked out. Now I really look forward to our long, slow runs together.

During the work week I take a lunch time weight/strength training class with co-workers. It works out well because it forces me to go even when I really wanna eat lunch or curl up under my desk and nap.

Accountability and camaraderie can go a long way!


(If I had a fun pic of us running together, I would insert it here. But alas! I do not.)

Fast Food Tips

As you know, I eat fast food (lurvvvvvv Mickey D's french fries). It can be a part of a healthy diet, if eaten in moderation and if smart choices are made.

Here are some tips for when ya gotta have fast food from the American Heart Association (I've added my own tips in italics):

• Find out the nutritional content of fast-food items by visiting the chain’s Web site to help identify the healthiest choices. Some restaurants post this information near the counter or provide it in pamphlet form. This information can also be found on many chain's websites. I recommend looking this up, even at non-fast food joints. It'll give you a heads up and you'll make more educated choices when ya get the menu. (Check out Panera's and Macaroni Grills for instance, they might surprise you!)
  
• Pass on “value-size” servings that enable you to choose greater portions of food for a slightly greater price. “Super-sizing” a food item inevitably increases the amount of fat, added sugars, sodium and calories you consume. Or, "value" size and share the meal with a friend.
  
• Skip the sides, which are usually deep-fried. For a healthier side dish, order a side salad or fruit cup. Or, if the sides are what you came for, make the main entree something lighter. For instance, I like to get a large salad and a small fry. Or make your meal just sides. For example, small salad and fries, small salad and chili, baked potato and chili, fruit and salad....many places are adding more healthy sides options so take advantage.
  
• Choose a baked potato over French fries, but have it with vegetables or fat-free or low-fat sour cream or margarine instead of butter, full-fat sour cream or cheese. Or try salsa or greek yogurt on top! I keep a container of salsa at work for just such occasions. A $1 baked potato with salsa makes a great last minute, warm, cheap lunch.
  
• Choose grilled chicken sandwiches often – they’re a much healthier option than breaded, fried-chicken sandwiches and usually significantly leaner than the meats used in most burgers. Or, if you really want a burger, go for it. Usually a small burger is better for ya than a fried chicken or fish sandwich. But remember to get a small/junior/single and hold the fatty toppings.
  
• Avoid ordering sandwiches with double meat. A single serving of meat is 2–3 ounces (about the size of a deck of cards) and a single meat patty is usually well over a single serving.
  
• Avoid adding bacon to sandwiches, because it’s high in fat and calories and has very few nutrients. Order pickles, onions, lettuce, tomatoes, mustard and ketchup instead to add flavor without fat. Plus, fast food bacon is usually soggy. Who wants that?!? Def not worth the calories!
  
• Steer clear of fried fish sandwiches. Choose fish sandwiches where the fish is baked, broiled or grilled. But I loooove the filet o fish.... le sigh. I got nothing else for this one. They're right. I know they're right. When I do order it I get it without cheese, because it really doesn't add anything to the sandwhich.
  
• Try asking for a wheat or whole-grain bun, as some places do offer them. Or find out if they have bagels or english muffins instead of biscuits.
  
• Hold the mayonnaise and other calorie-laden sandwich sauces (e.g., “special sauce”). Or get it on the side and apply your own light dusting. Please do not do this while driving.
  
• Drink water, diet soda or skim or low-fat milk. Regular sodas are loaded with sugars and calories. I love Mickey D's $1 large unsweetened tea.
  

• Remember, you can have it "your way" at most establishments. It never hurts to ask for special requests.
  

Beware of the Fair...food

Opps, they've done it again. The NC State Fair starts next week and it looks like they have taken the unhealthy food to a whole new level.

This year in addition to fried mac and cheese, we can also enjoy chocolate covered bacon, a zucchini weeni and a Krispy Kreme chicken sandwich. What are these concoctions, you may be asking.

The first is much like it sounds. Chocolate and bacon. I do agree that chocolate and salty go together well. But why bacon? And why bacon dipped in chocolate? (Can you feel my shivers of ickitude over the interwebs?)

The second is a hot dog, stuffed inside a zucchini, dipped in batter, and deep fried. And no, just because it has a zucchini DOES NOT MEAN IT IS HEALTHY!


And finally, my friends at KK have found a way to cash in on the internet phenomenon inspired by the Cheerwine donut and the KFC Doubledown. They will apparently be serving a donut chicken sandwich, which I imagine is just what it sounds like. Once again, even if the chicken breast is grilled instead of fried, this DOES NOT MEAN IT IS HEALTHY!



Ok, you're thinking I'm no fun. You're thinking I expect you to go to the fair, smell all those smells, see everyone else with grease and sugar running down their chins and turn a blind eye, right?

No! But, come on, folks, let's be reasonable. My plan of attack for the fair is to either eat before I go or to eat some healthy-ish before I dig in to anything overtly heart-stopping. For instance, a giant turkey leg and an ear of corn can be a decent enough pre-gaming dinner (especially if you share the turkey leg). Then, I recommend finding one indulgent item that you really like or really want to try and go for it....even if it is the nastiest conglomeration of saturated fat, salt and refined sugar as yet known to man (and fair food creators....because you know they're just gonna up the anty next year.)

I love fries from the fair. So that might be my treat. Last year I tried the mac n cheese and was sorely disappointed. So I'd recommend shopping around a bit before you wait in long lines, pony up big money and dig into your treat. Decide what you really want and enjoy every bite! (Or if you really wanna be good, share!) And remember to walk as much as possible. ;)