Children Can Cook!

Most Americans agree that the holidays can be a hectic time. If we are not careful, the real meaning of the holidays can get lost in the hustle and bustle. No where is this more cause for concern than with children and families.

It is important to involve our children more during the holidays. They will learn from and take note of how you celebrate the holidays. If you emphasize the religious significance, they will take note. If you emphasize helping others or giving to charity, they will take note. If you emphasize spending family time together, they will take note. If they see you running around in a frenzy and missing the joy of the season, they will also take note.

This holiday season, try discussing the meaningful value of the holiday and not just the hype. Hopefully, this will instill great things they will apply and teach their own children in the future.

Another way to involve them is to bring them in the kitchen with you. Many holiday family traditions begin in the kitchen. In addition to showing them the value of sharing with others, whether its family friends coming to dinner, or taking a dish to someone else’s home, it allows them to create something they will be so-o-o-o proud to share.

Here is a fun recipe you can have your children help you with. Enjoy!

COCONUT CHICKEN FINGERS
Ingredients
• 1/2 lb Boneless, Skinless Chicken Tenders
• 1/2 Cup Ian’s Panko Breadcrumbs (whole wheat healthier option)
• 1/4 Cup Shredded Coconut
• 1/2 Tsp Sea Salt
• 1/2 Tsp Fresh Ground Black Pepper
• 1 Egg
• 2 Tsp Dijon Mustard

Dipping Sauce:
• 2 Tbsp Creole mustard
• 2 Tbsp Honey
• 1/2 Tsp Crushed red pepper (optional)

1. Preheat oven to 350 degrees.
2. While oven heats, combine panko breadcrumbs, coconut, sea salt, and fresh ground black pepper in a cereal size bowl. Whisk together egg and Dijon mustard in a second bowl.
3. Create an assembly line. One at a time, dip chicken tenders in egg and mustard mixture, then dip (and thoroughly coat) with whole wheat coconut mixture. Once coated, place chicken on aluminum foil lined rimmed baking sheet (for easy cleanup). Repeat with remaining chicken tenders.
4. Bake coconut crusted chicken tenders at 350 degrees for 25-28 minutes, golden brown.
5. While chicken bakes, make the dipping sauce by whisking together all ingredients listed under “dipping sauce”.
6. Allow chicken tenders to rest for just a couple minutes, and then serve alongside sauce.

Save Time And Money This Holiday Season

The holidays are a busy time of year. One way to save time and money is to PLAN meals. Coming home from a long day and staring at a near-empty refrigerator or at ingredients which could only be used in a weak attempt in a “What-izzit succotash” is usually not appealing and a call to the nearest pizza or Chinese food delivery becomes the go-to quick-and-easy solution. A lot of us realize intuitively that grocery shopping can be as expensive as eating out – that is, if we buy things we don’t need or over-purchase amounts and food goes to waste.

Here are some tips for time- and money-saving meal planning:
1. List things you like to eat. Open a Word document or get out a piece of paper and jot down brainstorm ideas for things you and your family like or would like to eat.
2. Remember the basics. Include as many vegetables (especially the green ones), fruits, and whole grains as possible. There is no need to have meat in every meal, and don’t forget about fish as an option.
3. Use what you have. Again, we don’t have to have to center every meal around meat. When planning, look in your pantry to see what you have and build around it.
4. Make use of the freezer and crock-pot. Invest in some good freezer-to-oven or freezer-to-microwave storage containers for leftovers to have at a later date. Have a busy evening planned? Plan a crock-pot meal to cook on low all day that will be warm and ready when you get home and on the way back out soon.
5. Make plans for leftover ingredients. If you won’t use all of an ingredient in a meal, plan a meal for later in the week with that/those ingredient(s).
6. Don’t underestimate the power of coupons. You can cut your shopping costs dramatically by remembering to check the Sunday paper and mail flyers for coupons and grocery sales.
7. Put it all together. Make a place (a computer document, recipe box, folder or binder with pockets) for all your new recipes and meal ideas. Like spontaneity? Put the week’s menu choices that you’ve shopped for on a whiteboard and pick one each day.

Happy (Good, Nutritious) Thanksgiving!!

November is Good Nutrition Month. There is some irony to this because November is also the beginning of the season when people eat the most and indulge in many wonderful delicacies. In fact, studies show that adults are most likely to gain at least 5 pounds between Thanksgiving and New Year’s Day.

Here are some tips to help avoid weight gain while still allowing you to enjoy delicious holiday foods:

1) Eat a light, healthy snack such as fresh fruit or fresh vegetables, or water-based soup prior to your Thanksgiving meal to help curb your appetite.
2) Downsize your portions. Enjoy a smaller amount of your favorite holiday dishes
3) Use smaller plates to help reduce portions
4) Watch the calories you drink. Drink reduced calorie beverages or sparkling water with an added fruit slice. Reduce amount of alcohol as it can stimulate your appetite.
5) Take a walk either before or after your holiday meal
6) Explore healthier eating options. This doesn’t mean the food has to taste bad. Substitute lower fat and lower calorie ingredients in your recipes.

Here is one you can try for the big day, let me know what you think.

Healthy Holiday Honey-Glazed Sweet Potatoes Recipe

No canned sweet, No miniature marshmallows, No butter

Ingredients:
¼ cup water
2 tablespoons brown sugar
2 tablespoons honey
1 tablespoon olive oil
1 teaspoon cinnamon
2 pounds fresh sweet potatoes (about 4 large)
Topping - Cracked black pepper or dried herb (basil or thyme)

Directions:
Heat oven to 375 degrees. Spray a baking dish with nonstick spray. Combine the 1st five ingredients. Peel and cut the sweet potatoes wedges. Place in a single layer in the baking dish. Pour ½ of the sauce over the sweet potatoes. Turn them and pour the remaining sauce.

Cover and bake for about 45 minutes or until tender; turn the sweet potatoes once or twice to continue coating them. When tender, remove the cover and continue to bake until the glaze is set, about 15 minutes. Sprinkle with cracked black pepper or herb of choice and serve.