Healthy Tips and Recipes for Families from Ellen Briggs of Family Food Experts & Kid Critics #WorldHealthDay

As a mom of 4 I know all about picky eaters! I totally get the time, effort, dedication and enormous amount of patience it takes to get kids to eat a variety of healthy foods. While I sometimes "sneak" healthy foods into our meals I much prefer to have fruits and vegetables openly visible on our plates so that my children can recognize them and eventually, hopefully have a better appreciation and knowledge about what healthy foods are. We are trying to raise health minded adults after all. 

So when I was contacted by Ellen Briggs, founder of Family Food Experts and author of several books geared towards families eating and being healthy I was excited to share some of the fun ideas and great tips with all of you. For instance, we all know that smell has a lot to do with how we perceive and even taste foods but did you know that you can easily remove the strong odors that many sulfuric veggies naturally have? 

How to REDUCE NASTY SULFUR SMELLS: Do your kids run away every time you cook broccoli, cauliflower, cabbage or brussel sprouts? Reduce their offensive odors by adding a piece of stale bread or 2 celery stalks in the cooking water. 

I'm loving all of the really simple recipes, tips and games on the Family Food Experts and Kid Critics website, I hope you will add them to your reading list!


Here are 5 tips inspired by the Fuel Your Dreams^TM program to help families with small children to choose and eat healthier foods. 

Teach your kids about the connection between what they eat and drink and what happens inside their bodies. Once they learn that 100 billion neurons in their brain send thousands of messages so they can run fast, they are totally motivated to eat avocados and sweet potatoes so they can be the best they can be.  Kids will eat healthy foods that taste good.

Don’t make broccoli a 4-letter word.  Find ways to include fruits and vegetables in creative and varied ways, and your kids will love to experiment and add it to their menu.

Be transparent with your kids – they’re too smart.  Rather than hiding, pureeing, masking vegetables, if you prepare and present them properly, kids will embrace vegetables and create healthy, lifelong habits.

You become what you eat and drink.  However, kids need a reason to eat healthy food beyond “your mom said so.”  So, for example, if a kid wants to be an NFL football player (a popular choice among boys) or a veterinarian (the number one pick among girls surveyed), educate them on what specific foods can “fuel their body for success.”

Don’t “dumb it down.”  Kids are critical thinkers (love to ask and understand the “why”); they love to vote (power); and they appreciate being heard. Further, kids are egocentric, focused primarily on their own desires. Once kids understand WHY nutrition fuels success, they will crave it.

The Family Food Experts^TM team is dedicated to providing healthier food solutions that kids love to eat so they can become the best they can be.  The team developed the Kid Kritics Approved^TMSeal as a way to make food purchasing and meal preparation easier for families by identifying foods that are “kid approved” that also pass firm ingredient standards.  

Fuel Your Dreams^TM uses a variety of educational and online tools to motivate kids to want to eat healthier so they can optimize their potential, and empowers parents to understand that kids will eat healthy foods as long as they taste good.

Founder Ellen Briggs authored “Are Your Kids Running on Empty?” and “Mom, I’m Hungry.  What’s for Dinner?”  Briggs hosts the "Family Food Experts TM Kitchen" radio show, and along with co-host Carolina Lima Jantac, MS, RD, LD, and Manager of Healthier Recipe Moms, hosts “Better Food Choices,” both found on iHeartRadio.  Briggshas been featured on Fox and Friends and on NBC, CBS, PBS, FOX, and more. 

Some of my favorite recipes that get kids to eat their veggies:



Bubble and Squeak has yummy brussel sprouts, potatoes and cheese, yum!

Roasted Butternut Squash Tacos with South Western Black Beans are one of my kids favorite dinners.

Almost Meatless Sloppy Joe's

Baked Parmesan Eggplant Dippers

Share your tips and tricks on getting kids to eat healthier.

What is your child's favorite veggie? 

How do you incorporate veggies into your family's diet?

Huevos Rancheros el Fresco {recipe makeover} #giveaway

My very inquisitive 8 year old son just asked me if I knew who "Texel's" {pet guinea pig} parents were. In true mom of the year form I immediately replied, "Not exactly but I'm guessing maybe a Zebra and a Goldfish." To which 'J' gives me an 'Are you crazy' look. So, of course I guessed again. "Maybe a goat and a butterfly?" 'J' spins on his heels, shaking his head and head out of the room. So I have to yell after him, "I got it! His parents must have been a monkey and an alligator!" My 7 year old 'N' who has been sitting at the table shaking his head "You're weird." 'J' from the end of the hallway, "It's all true, you are!"

I'm o.k. with that. Some might call it 'weird', but I prefer calling it,  thinking outside the box. If you will.





Which is what I did when recreating one of my longest standing favorite meals into a healthier one. Wether it be brunch or dinner, Huevos Rancheros hits the spot every time. Every. Time. In fact, we either have Huevoes Rancheros or Crepes aka 'Skinny Pancakes' every Christmas morning as a tradition. Once or twice a year as a special treat I make these for no special reason whatsoever. Like tonight.


As you might know, if you actually follow along here at Simply Healthy Family, I am a (grandfathered in) Native Arizonan. I grew up with beans and home made tortillas, chile verde and spicy foods galore at the dinner table. My mom used to carry a small bottle of home ground chile/cayenne powder with her at all times to sprinkle on her foods when we ate out. Spagetti, cottage cheese, peanut butter, nothing was safe from a hot kick in the ass.

El Pato, has long been one of my 'go to' chile sauces. I always use it for huevos rancheros and it the the very secret undercover ingredient to my famous shredded chicken tacos. It's how I finagled my husband into marrying me! Shhhhh, our little secret.

As a matter of fact, now that I think of it El Pato may have been the reason why I started this blog. Again, my signature dish to this day (still not on this blog ;) is my shredded chicken tacos. I was asked over and over again by friends, cousins, sisters and my own mom to send them the recipe. As I grew tired of typing the recipe over and over again I decided to start a blog to organize and save my favorite recipes. Aaaaaand here I am today. This has been a place to share my love for healthy, quality foods and also a journal of sorts.

Thank you for listening. My children are being moderately hateful to each other right now so I think I need to wrap this up.. for the sake of the children. The lambs.

These cute little cast iron skillets were perfect for serving individual Huevos Rancheros. They are very sturdy for their size and the craftsmanship was lovely. They come pre-seasoned and are perfect for those of you who love the taste of cast iron cooked foods that can not be replicated but don't need a full size pan to do the job. 

Want a duo? How about one of these square griddles plus a nice oval one for Au Gratins? 

Enter to win below!

Repeat afar me:  I will not use canned beans in this recipe. Slow cooked beans in chile powder, cumin, salt, onions and garlic are a must. Period. The end.

Using a spoon, make a little dent in the beans to cradle the egg.

More queso, of course. While we all like the ooey, gooey-ness of shredded cheese incorporated into the beans and chiles, a good crumbly queso fresco is essential, Essential to topping off an authentic Mexican meal. I like Oaxaca, and Queso Fresca.

Instead of tortillas, I prefer to get my crunch factor from purple cabbage. Contary to popular belief, purple cabbage is actually sweet and pairs perfectly with spicy foods like huevos rancheros. Don't even get me started on it's nutritional content!

Ingredients

2 medium sized poblano peppers (they are mild)
1 cup slow cooked pinto beans in:
1 tablespoon chile powder
1/2 tablespoon cumin
1 teaspoon salt

1/4 cup diced white onions
1/2 cup shredded Jack cheese
4 eggs; Organic, free range of course
El Pato salsa de chile fresca, to taste

garnishes:
shredded purple cabbage
chopped cilantro
crumbly queso fresca
sliced avocado



Pre heat oven to 450F

Slice poblano's in half, length wise, remove veins and seeds, discard
Place poblano's in cast iron skillet, open side up and roast for 10-15 minutes.
Remove from oven. Spoon cooked beans into poblano peppers and drizzle El Pato over beans. Sprinkle onions on beans. Top with jack cheese. Using a spoon make a small indent into beans and carefully crack eggs into hole.

Bake at 450F for 12-15 minutes. DO NOT overcook or eggs will be leathery. Eggs may look undone but 12 minutes is plenty time to cook them through.

Remove from oven. Garnish. Enjoy.

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Almost Meatless Sloppy Joe's

It's been a long week. I just finished Day 6 of my Extreme workout program and I feel AMAZING! Tired and sore but also stronger and better. Even something as simple as bending down and putting in a load of laundry I could actually feel my shoulder and back muscles working. They do actually exist. Who knew? One day I might even find my ABS!





Independence Day was a fun day spent with my sister and her cute family. My 4 little nieces came over and we all swam and BBQ'd and then swam some more. Then we had a banana split party complete with cherries, star sprinkles, chopped walnuts, strawberries, chocolate fudge and of course lots of whip cream. I only had a couple of bites...... mostly banana, honestly.

Anyhooo, since I've been working out I've found myself hungry all of the time. Literally starving. I've been lifting weights and doing interval training and so my body is building lots of lean muscle which really revs up your metabolism. Good thing I planned ahead and had lots of healthy foods around like hummus and crudites, cottage cheese and fruit, nuts and lean cheeses and chicken and broccoli.



I have found myself craving meat for the very first time ever, well except for when I was pregnant with baby #2.  I still don't really like to sit and eat a big pile of meat however and would rather incorporate a small amount of it into my meals so it's more balanced with veggies and good carbs.

Summer Supper!

The finer you grate cabbage, the sweeter it is.
 I used bagged cabbage this time which isn't nearly as sweet.
Serve with baked sweet potato fries tossed very lightly with corn starch and flour. 

These sloppy joe's really hit the spot and the husband and kids loved them! The sauce was really the key and they tasted just like the original deal. Just a small amount of lean ground beef added that beef flavor instead of just tasting like beans, which I love but get bored with them sometimes.

These are really and truly a perfect weeknight meal, so stinking simple!

recipe adapted from Mark Bittman

• 
  
• SERVES  4      TIME   40 MINUTES TOTAL
• You Will Need:
• 2 tablespoons olive oil
• 1/2 cup finely chopped white onion
• 1 tablespoon minced garlic
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 6 ounces lean ground beef or ground sirloin
• 1/2 cup grated carrot (adds sweetness)
• 2-3 teaspoons chili powder
• 1 teaspoon brown sugar

• 1 teaspoon dried oregano
• 1/4 teaspoon ground red pepper
• 2 cups canned crushed tomatoes
• 1 (15.5-ounce) can low-sodium red beans, rinsed, drained, and divided
• 4 (2-ounce) whole-wheat sandwich rolls, split and toasted
• 4 (1/4-inch-thick) red onion slices, separated into rings
• shredded cabbage to top on sandwich
• 
  
• Putting it all together:
• Heat olive oil in a large skillet over medium-high heat. Add onion, garlic, salt, black pepper, and beef to pan; cook 5 minutes or until meat is browned and vegetables are tender, stirring occasionally to crumble beef.
•  Add carrot, chili powder, sugar, oregano, and red pepper; cook 2 minutes, stirring occasionally. Stir in tomatoes; bring to a boil. Reduce heat to medium; cook 10 minutes or until thickened and carrot is tender, stirring occasionally.
•  Partially mash 1 cup beans with a fork or potato masher. Add mashed beans and remaining whole beans to pan; cook 1 minute or until thoroughly heated. Spoon 1 cup bean mixture onto bottom half of each roll; top each serving with 1 red onion slice, shredded cabbage and top half of roll.

Nutritional Information

Amount per serving

• Calories: 405
• Fat: 14.4g
• Saturated fat: 3.2g
• Monounsaturated fat: 7.5g
• Polyunsaturated fat: 2.3g
• Protein: 19.4g
• Carbohydrate: 53.3g
• Fiber: 10.4g
• Cholesterol: 28mg
• Iron: 5.1mg
• Sodium: 633mg
• Calcium: 148mg

Gingered Millet with Japanese Veggies. Detox, Day 1

I'm not going to call it a New Year's Resolution per say, but more of a cry for help. Out of sheer and desperate need to fit into my clothes again I've decided to kick it into gear. We already eat mostly healthy most of the time but I have to admit that there are many things I need to re-evaluate about what I put into my mouth every day and my lack of exercising as of late. I've been content with blaming it on being a busy mom, having other priorities and most recently the Holiday's. I need to stop making excuses and start doing, like I said before, it's a wardrobe emergency!

So I've browsed the Internet for detox and diet strategies which are plentiful right now and found some great tips and wonderful recipes and snack ideas. Nothing drastic, I don't believe in diets in general but rather being very conscience of what your eating and making it a Goal for Life. More Raw veggies and fruits and whole grains. Less meat, NO processed foods or sugars or refined carbs. My body and mind are crying for this. I'm listening my friend.

So join me on my journey over the next few weeks of extra healthy snacks and meals. I'll be sharing not only the best recipes that will have you feeling your best but also tips and tricks I've learned along the way!
I would really appreciate any and all tips or thoughts on what's worked for you as well!

 Recipe slightly adapted from Whole Living

TIME   40 MINUTES     SERVES  4-6

You Will Need: 


1 cup millet
One 15-ounce can black beans, drained and rinsed
2-3 tablespoons minced fresh ginger
1/4 teaspoon sea salt
3 cup water 
1 cup shiitake mushrooms, sliced 1/4 inch thick
2 medium carrots, peeled and cut into 1/4-inch-thick rounds
1 small bok choy, chopped and rinsed well under cool water
1/2 cup shredded red cabbage
3 scallions, thinly sliced
Freshly ground black pepper
2 tablespoons toasted sunflower seeds

DRESSING
3 tablespoons sesame oil  (could use extra virgin olive oil also)
3 tablespoons apple-cider vinegar




Putting it All Together:

• Place millet and ginger in a small saucepan. Add 1/2 teaspoon salt and water. Bring to a boil, stir once, then reduce heat and simmer, covered, for 25 minutes. Allow to rest for 10 minutes, then fluff with a fork, add beans.


• Steam shiitakes in a steamer over boiling water, covered, for 3 minutes. Add carrots and bok choy and steam 4 to 6 minutes more. Remove steamer from heat.

• In a small bowl, whisk together oil and vinegar to make dressing. Season with a dash of salt.


• Transfer millet to bowls and garnish with steamed and remaining raw vegetables. Season to taste with salt and pepper. Pour dressing over top and sprinkle with sunflower seeds

PRINTABLE VERSION OF THIS RECIPE

Tips:

1.  Make sure to steam and NOT stir fry veggies, this is obviously much healthier and part of the 'detox'.
2. Make an extra cup of millet and save for 'the day after tomorow' for a healthy whole grain breakfast with added nuts and fruit.
3. Chop extra cabbage and green onions and save for easy salad toppings

Keep a journal of your thoughts, progress and struggles!

I'm sending this over to Hearth and Soul  for her home made and healthy blog hop!
Also to Fresh, Clean and Pure Friday's at La Bella Vita!
 Midnight Maniac Meatless Monday's
My Sweet and Savory Meatless Monday's
 So many great ideas!











ENJOY!

Apple Slaw

Simple, old fashion recipes. These are my favorite. My kids too! This is the best blend of flavors, tangy, sweet and wonderful. This reminds of a leisurely day outdoors. If the weather isn't always as sunny as it is here in Phoenix, you could always make this simple apple slaw alongside these home made cornmeal fish sticks and have an indoor picnic! Yay!

Celery seed, if you've never tried it is really good and gives even more flavor to this dish.

I use plain, fat free yogurt as a base instead of mayo so it's much healthier for you. Yogurt's smooth, creamy texture and tanginess (is that a word?) is perfect in coleslaw... I mean appleslaw.

The cider vinegar gives it the classic tartness of coleslaw.

The apples give it some sweet crunch.

Sweet golden raisins make this a sweet treat.

Agave nectar is a perfect compliment to the tartness.

Sweet and tangy! Yum!

Serve it with homemade baked garlic fries and cornmeal crusted fish sticks.

recipe:SERVES 6 TIME 10 min
5 cups cabbage mix (green cabbage and shred carrots)
3 cups pre shredded purple cabbage
2 cups plain, fat free yogurt
1 tablespoon unfiltered apple cider vinegar (filtered/refined foods are over processed and have less nutrients in them.)

2 tablespoons celery seed
2 tablespoons mayo (did you see it hiding in shame in my photo? ;-)
2 tablespoons Agave Nectar
2 green apples, sliced thinly ( I used my KitchenAid thin slicer attachment)
1/2 cup golden raisins
1 tsp ground black pepper

Mix it all together, chill for an hour before serving.
Impress your family and friends by serving this at your next BBQ!

I am posting this on Kitchen Corners for the November Cook off featuring Apples!