I like the Food Network. Who doesn’t? And I get the magazine. The layout and photographs turn on my creative cooking juices.  But many of the recipes are far from healthy.  Umm. Can we just say Paula Deen?  This month I stumble upon something that sounded really good: Sweet Potato Black Bean Tacos.  But I can’t leave a simple recipe alone.  I was once told by a chef that a recipe is only there for inspiration, never to really be followed play-by-play.  And besides ask any kid, following directions isn’t fun.  So I took inspiration from the recipe and added my own twist…no taco shell, smoked greek-yogurt, and fresh avocado slices.  Enjoy

2 medium sweet potatoes, cubed in small pieces

1 small onion, chopped in small pieces

2 TBS. olive oil

½ tsp. garlic powder

½ tsp. cumin

½ tsp. chili powder

Salt and pepper to taste.

1 can organic black beans

4-6 romaine lettuce leaves

1 ripe avocado

½ cup plain non-fat Greek yogurt

Favorite smoky flavor – ie smoked sea salt, I used Trader Joes South African Smoked Seasoning

Preheat oven to 425.  Coat a baking sheet with about 2 Tbs. of olive oil.  Put sweet potatoes and onion on baking sheet.  Sprinkle garlic powder, cumin, chili powder and salt and pepper on vegetables.  Toss to coat.  Place in hot oven for 15-20 minutes.  Stir with a long spatula ever five minutes. 

While the vegetables are roasting prepare the lettuce leaves and avocado slices.

Add the smoky flavor to the Greek yogurt.  You can also add additional cumin and chili powder.

Remove the sweet potatoes from the oven and immediately add the drained can of black beans to the vegetables.  Toss well to combine.  

Scoop warm bean and sweet potato mixture on top of romaine leaves.  Slip avocado slices along the side and top with yogurt dressing.

Serves 2-4

For my family I also made some ground turkey in a more traditional taco manner.  I added some of the sweet potato/bean mixture to the kids tacos and they were happy too!

Do you tell her?  You know, your friend sitting across from you with the hunk of spinach sticking in her teeth.  Why does spinach do that?  All we’re trying to do is get some nutrients, eat our greens or stick to our diet and we end up with a big social faux pas all over our smile.  But better to grin with some indignity than pass on the spinach.  Skipping the greens can be more detrimental than a minute of embarrassment. 

Spinach is a powerhouse.  But I don’t mean this in the Popeye kind of way.  While Popeye did have the right idea, bulging muscles aren’t really spinach’s big claim to fame.  But here are some of the ways spinach does pack a powerful punch:

• ·         Phytonutrients (plant-based chemicals) with anti-cancer fighting properties
• ·         Antioxidants like lutein that protect eyes from cataracts
• ·         Vitamin K – for bone health – prevents activation of cells that harm bones
• ·         Anti-Inflammatory  - two separate compounds are abundant in spinach

And spinach is a sneaky food.  Unlike some of the green friends it hangs out with in the produce section, spinach’s flavor is mild.  (Forgive me Swiss chard, but you can be bitter!)  This means spinach can hide in pizzas, sauces and even smoothies without too much notice.  But unfortunately that spinach in your friend’s teeth is pretty obvious.  Quick give her the heads up!

My kids think Bruce Jenner is just part of the Kardashian clan.  They don’t remember the Wheaties, “Breakfast of Champions” campaign.  Gone are the days when the image of an elite athlete, the one who was named the best in the world, could encourage us to “eat our Wheaties”.  Now athletes are pictured in US Magazine slurping down Frappuccinos or in ads selling shoes.  I think Nike has a bigger ad budget than the steel cut oats farmer.   But because I was raised in the era of “The Breakfast of Champions” I still use that phrase around my kitchen table.  As in, “Those cookies are not the breakfast of champions!”  My kids roll their eyes.

So how can we encourage our families to eat a decent breakfast without the help of superstars or pop divas? 

Raise Breakfast to a New Level:

Maybe this isn’t an everyday happening, but at least a couple days a week breakfast should be an event.  Really, who doesn’t like the pampering effect of a special meal to start the day?  Like waking up to sunshine, not a fourth consecutive day of rain, a planned breakfast elevates the morning.  Ideas: Steel cut oats put in the crock pot overnight.  Make an oatmeal bar with lots of little bowls filled with toppings.  Even these can be done the night before.  Blueberries, walnuts, sesame seeds, honey…mmm…sounds like a bowl full of love!

 Understand the Egg:

Eggs are a great source of protein, Vitamin E, selenium and B Vitamins.  We’ve stripped the egg from the breakfast line up because we’re worried about saturated fat.  But the egg is so versatile and unlike breakfast pastries, pancakes or waffles, it keeps insulin response low.  It is much more beneficial to our health and weight to keep blood sugar steady, without spikes in insulin.  And unlike these simple carbohydrate foods, eggs keep you feeling full without the need for a mid-morning trip to the drive-thru.

 Have a Plan:

You ask your kids what they want to pack in their lunch the night before, why not do the same for breakfast.  Give choices.  Make sure there is a protein involved. Set the alarm and make time.  No time for a plan…look for bars that are made with all whole foods, nuts, and seeds.  Added sugars at breakfast time are not the way to start the day.

 We may not see Bruce Jenner’s face anywhere but the tabloids these days, but that doesn’t mean breakfast shouldn’t be made of champion foods.     

“It’s My Birthday and I’m Going to Make a Cake,” was the title of a book I used to read to my children when they were young.  The various storybook characters brought ingredients to make a cake.  My kids loved the sing-song rhythm of “It’s my birthday and I’m going to make a cake” that the main character stated on each page.  In response, chicken said, “I’ll bring the butter”, cat said, “I’ll bring the sugar”, dog said “I’ll bring the flour”, mouse said, “I’ll bring the eggs”.  And there you have it.  The basic ingredient list for a cake: fat, sugar, eggs, flour.

Cake is a treat. Right?  We eat cake to celebrate.  And once in a while just for fun.  But really many of us eat cake every day.

 Ingredients in a pancake: fat, sugar, eggs, flour

Ingredients in a waffle: fat, sugar, eggs, flour

Ingredients in a muffin: fat, sugar, eggs, flour

Ingredients in coffee cake (wait, that name should give it away!): fat, sugar, eggs, flour

Don’t kid yourself.  If you’re eating breakfast pastries, pancakes and muffins, you’re eating cake.  Maybe it’s missing the sugary frosting, but your body is getting enough simple carbs to spike blood sugar.  When you spike blood sugar first thing in the morning, you set yourself up to feel hungry the rest of the morning and cause your body to crave more food. 

So what’s a carb-loving breakfast eater to do?  Add fiber and protein.  These slow the insulin response caused by high carb foods and keep you feeling fuller longer.  Add nuts and flaxseed to your breakfast “cakes”, spread some almond butter on top, and look for whole grain alternatives.  Save the cake for your birthday!

It is sitting in the back of the produce drawer in my fridge.  It’s an eggplant, or snowpeas or a fennel bulb.  It’s the vegetable purchased one day because, “Oh yes, that kohlrabi would be interesting,” feeling took over in the vegetable aisle. But now, I have a dilemma, what do I do with it?

 Do you throw out produce because it goes bad before you get creative?

Today’s dilemma is brussel sprouts.  They’ve been in the drawer for a week.  Time is ticking.  I either need to cook them or pitch them.  I hate pitching vegetables.  It feels like blowing off a friend just because she was a little needy.  Okay.  Time to make time for my vegetables.

Go through your fridge today.  Is there any fruit or veggie calling out?  Can you set aside a half hour to roast, stir-fry or bake something?  Here’s what I’m going to do with my brussel sprouts:

 Brussel Sprout Salad

1 package of brussel sprouts (about a pound)

1/3 cup slivered almonds

1/3 cup raisins, dried cranberries, or dried apricots

¼ cup thinly sliced scallions

Dressing:

½ cup olive oil

Juice of ½ lemon

2 TBS. balsamic vinegar

1 tsp. Dijon mustard

1 tsp. Honey

Sea salt and pepper

Thinly slice the brussel sprouts using a food processor.  Steam the sprouts either in the microwave for 1 minute or in a steam basket for 3-4 minutes.  Immediately rinse with cold water.  Put sprouts in a bowl, add remaining ingredients and toss with dressing.  Can also add goat cheese, feta or parmesan.  Serves 4-6. 

  My kids love to test the strength of my vegetarian bond.  I haven’t eaten meat in 15 years and this baffles their carnivore-thinking minds.  Always offering me fictitious amounts of cash, they try to coax me out of my convictions.  “Would you eat a cheeseburger for $10,000?” 

Well the tables recently turned at our house.  While my seventeen year old daughter diligently researched an essay she was writing on the global impact of a Western style diet, she became disturbed by some of the facts.

 “Mom did you know that 80% of the antibiotics in the world go to livestock?” 

“Umm yeah I’d heard that one.” 

“And did you know that a cow can produce as much greenhouse gas in a day as a car?”

 Did she think I only read romance novels?  “Yes I’d heard that too.” 

“I wonder if I could be vegetarian?” she thought out loud.

Ahhh, the opening I’d patiently waited and hoped for, “Why don’t you try it?”

After a few minutes discussing more of the benefits and pitfalls of the veggie lifestyle, I caved. “I’ll give you $200 if you do it for a month!”  I yelled out like a crazy bidder at a Sotheby’s auction.

That was many babysitting jobs just thrown out on the table and she bit.  Two vegetarians now reside in our house.  Well at least for three more weeks. 

It’s a lot of money, but I really wanted her to stick with it.  She has made it a week so far, ate veggie burgers at school, and asked for no bacon on her salad when she went out with friends.  And she ate my black bean butternut squash stew.  I think it’s a win-win.  But she’s already talking about what she’s going to eat on February 1^st.  And it doesn’t include kale. What do you think?  Should I have offered her the money? 

“Aren’t people pretty aware of sweet potatoes?” was the response from an acquaintance when I mentioned it was National Sweet Potato Awareness Month.  Yes, and I think people are generally aware of brussel sprouts, broccoli and kale.  But that doesn’t mean they eat them.

 This month I’ve started a campaign called, The Sweet Potato Extravaganza, because I not only want people to be aware of sweet potatoes, but also inspired to eat them!  Sweet potatoes were voted in the top ten most nutritious vegetables by nationally recognized pediatrician, Dr. Bill Sears and by The Center for Science in the Public Interest and by WebMD.  Okay, so everyone loves sweet potatoes. And unlike brussel sprouts or kale, they are usually an easier sell to families.

 Pureed into a sauce for mac n cheese…no complaints from my kids.  Shredded into quesadillas…they were gobbled up.  And when I made Sweet Potato Apple Muffins, my daughter said, “Please make them again soon!” as she peered into the empty container.  Sweet potatoes are one of the most versatile of the veggies.     

So you want the recipes! Right? Click on over here to sign up for 15 FREE sweet potato recipes and some fun too!  If your kids struggle to eat their veggies, enter them in my contest for a $25 Build A Bear gift card.  All they have to do is tell me in an email how they tried sweet potatoes. And I wouldn’t forget you! All who join the Extravaganza are eligible to win a Williams Sonoma gift card and copies of my eBook: Thirty Day Roadtrip to a Healthier Family.

 So get on it! Join the craze.  It’s a Sweet Potato Extravaganza!

This is also published at Real Food Wednesday and Fight Back Friday

It started with cupcakes.  Next time it was pizza.  And just last week it was Key Lime pie. These aren’t the typical foods I talk about, but really, they’re part of life with kids.  A few years ago, the kids and I cooked up a boredom-busting idea one summer day.  You know the day, it’s about 2/3 of the way through summer when everyone is bored and it is overcast and all friends are on vacation?  We decided to go on a cupcake tour.  We spent two hours traveling around the city of Pittsburgh buying cupcakes.  A blind tasting was done and a grand champion was awarded. We had so much fun we’ve repeated this process many times over.  Sadly, no one has ever asked for a sautéd spinach or veggie burger tour. 

Last week we were in the Florida Keys and every restaurant served Key Lime pie.  The last night we ate in, but the kids couldn’t resist the idea of having a taste off.  Like participants in a road rally, we dashed off to three restaurants and one grocery store picking up our bounty.  After a dinner I cut taste-sized bites and labeled them with numbers.

 “This one is creamy and not too tart.”  “Oh, I can definitely tell this is from the grocery store.  I’m not even finishing it.”  “I think the crust on this one is even better than the one we had the first night.”

As I listened to my children’s comments I realized something.  I am raising food snobs. 

I’m a food snob; I admit it.  But not a, I-only-dine-at-white-table-clothed-establishments food snob.  No, I’m particular about what goes in my body.  I eat real food.  If it is processed, I will put it down as quickly as a teenaged girl critiquing her mother’s outfit.  If Pringles and Doritos and McRib were my classmates, I’d be sent to the principal’s office daily for bullying.  I am unabashed with my criticism of bad food. 

But I rejoice in good food.  My kids laughed at me and rolled their eyes when I bit into a perfect turnip yesterday.  “This is the best turnip ever! Really, please just try a bite.”  They walked away.  Probably dreaming of more pie. 

 We teach our children value.  Helping them see that all foods are not created equal should be part of that lesson.  Some foods are better.  Some taste better and some are better for our bodies.  Our junk foods taste tests are fun.  But it is equally important to help our children discern healthy foods, from those that do nothing.  Not every food is worthy of being eaten.  Helping my children develop discerning palettes is a critical part of them learning to eat well.  But I’m not holding my breath for that spinach taste-off. 

“Why do they call it fun-sized candy? There is nothing fun about less chocolate!”

So I’m quoting one of my kids’ on-line, random humor, websites.  But this is brilliant marketing.  Because the little candy bars are fun, innocent even, nothing as terrible as a big, old horrifying candy bar.  And this makes them so much easier to pop in your mouth.  And if fun-sized are less guilt, well then the adorable (think cute as a kitten here) mini, candy bars are nearly health food.  Those tiny little squares are so lovable. 

When candy companies realized the negative connotations of a big bar on our delicate dieting psyches, they made something less threatening.  But these precious little wonders are dangerous stuff.  Ghoulish even.  They not only play with our health, they mess with our mind.  Like the crazy neighbor who hides in his bushes and scares little kids on Halloween, danger hides in these small packages.

Here’s the break down.  Two fun-sized are just slightly less than a whole candy bar.  Do you find it easier to justify two little treats than to finish off a whole candy bar?  Most people do.  And kids don’t really get it.  They see a small package and think it isn’t much, so they keep opening wrappers.  And the cute minis, well most people can pop those without even thinking.  It only takes about four of those to add up to a full-sized.

If you’re going to eat candy this Halloween, don’t be fooled by the cute costumes that candy manufacturers wrap their scary treats in. Treat yourself to a few bites of a big bar or one fun sized. And then listen…the apples from the bobbing tub are calling your name.

  Under my kitchen sink is a mess. It’s always been cluttered under there. When I was growing up, it was cluttered under the kitchen sink too. Under the kitchen sink is a place for clutter. This is my mind set. It’s what I know.

 But a few weeks ago I dog sat. While looking for paper towels, under my friend’s kitchen sink, I realized there was no clutter. Wait, a cabinet under the sink doesn’t have to be filled with vases, cleaning products, sponges and a Halloween soap dispenser? I could have a clean, orderly space if I wanted? It became very clear what I needed to do. Something I hadn’t done in years. I cleaned out under my sink.

Your weight can be the clutter under the sink. It’s what you’ve known. You look in the mirror every day, and it’s what you expect. Sure you know you could do something about it. Of course every time a SOS pad or random clothes pin (why was that in there?) fell out of my cupboard, I KNEW I could clean. It just wasn’t a priority. My mom’s sink looked this way. We get use to norms. Family norms. Society norms. Neighborhood norms. All these influences paint a picture and soon, those extra twenty pounds are just the norm. But any day of the week, it doesn’t have to be at New Years, you can decide to clean out the cupboard. You can change your mindset. Is this your day?