Changing Children's Food Habits Through Loving Deception

We are reminded everyday of how important it is to protect our children from "bad food habits." From the grocery store to food vendors, advertisements on television and flyers, we see endless brand names of manufactured, processed foods that entice our children to want, buy and think about these sugary and chemically filled foods.

Providing and eating healthy foods is challenging!  We all have shortcuts and wisdom we learn from our own mothers, from friends, and from the best teacher of all - FAILURE. But there's no reason to repeat the same mistakes, and giving up is just not an option from a mothers' perspective!

We have all had the experience of arguing with our children over eating their vegetables, and the resulting frustration is enough to make us want to give up altogether.   Being a parent is largely about being challenged all the time.  Whether you work outside the home or stay home with your children, parenting is just plain difficult and does not come with a handbook, but, what if their was an innovative approach to feeding our children healthful foods without the added stress for either parents or children?  That's where a little loving deception comes in handy.

We all want our kids to associate eating food and mealtimes with happiness and conversation, not power struggles and arguments.  With a little helping hand to each other, we can make the issue of what our children will and will not eat disappear from the table.

Let's get started!

Equip Your Kitchen

Here is a list provided to help make sure you have all the utensils and equipment needed to provide easier food tasks, most of you may already have these items on hand.

• Steamer - collapsable steamer, or pasta pot with a drainer basket.
• Food Processor - Magic Bullet, blender or mini chopper.
• Strainer or Colander
• Cutting Board
• Vegetable peeler
• Large 10 inch chef knife
• Small paring knife
• 1 and 2 quart saucepans
• 6 and 8 quart pots
• Kitchen timer
• Measuring cup and spoon
• Food storage bags and containers
• Black permanent marker to label bags
• Wooden spoons - small, medium and large
• Scissors
• Box Grater
• Waxed paper
• Potato Masher
• Large 12 inch skillet and ovenproof skillet
• Baking pans and dishes
• Popsicle molds
• 9x5 inch loaf pan
• Spatula
• Whisk
• Mixing Bowls
• Ice Cream Scoop
• 12 cup Muffin Pan
• Cooling rack
• 9 inch cake pan
• 9 inch pie plate
• Electric mixer (optional)
• Paper baking cups

Stock Your Pantry

Stock your kitchen with staple ingredients that you will use again and again.

Parishables

• Eggs
• Butter
• Sour Cream
• Plain Yogurt
• Mozzarella & Cheddar Cheese
• Parmesan Cheese
• Buttermilk
• Cream Cheese
• Cottage Cheese
• 1% Milk
• Wheat Germ
• Flaxseed Meal

Spices

• Sea Salt
• Pepper
• All Spice
• Basil
• Chili Powder
• Cinnamon
• Ground Cloves
• Ground Cumin
• Garlic Powder
• Whole or Ground Nutmeg
• Onion Powder
• Oregano
• Rosemary
• Sweet Paprika
• Pumpkin Pie Spice
• Thyme

Grains

• 100% Whole Grain Bread
• Brown Rice
• Couscous
• Pastas (Preferrably Whole Grain)
• Whole Wheat Tortillas

For Baking

• Whole Wheat Flour
• Oatmeal
• Organic Sugar
• Brown Sugar
• Semisweet or bittersweet baking chocolate
• Semisweet dark chocolate chips
• Unsweetened cocoa powder
• Molasses
• Pure Vanilla Extract
• Pure Lemon Extract
• Applesauce
• Dried Apricots, prunes and cherries
• Pecans and walnuts
• Cornstarch
• Canola or Vegetable Oil
• Baking soda (Look for aluminum free baking soda)
• Baking Powder

In The Cupboard

• Extra Virgin Olive Oil (Cold Expeller Pressed)
• Grapeseed Oil
• Natural Peanut butter (actually needs to be refrigerated, and nonhydrogenated)
• Chicken Broth
• Beef Broth
• Canned Tomatoes, whole or diced
• Chickpeas
• Beets
• Navy Beans
• Kidney Beans
• Canned Pumpkin (or if in season the real thing)
• Breadcrumbs
• Balsamic Vinegar
• Soy Sauce
• Worcestershire Sauce
• Maple Syrup
• Honey

Now that we are fully equipped, let the loving deception begin!  Below you will find recipes to get you started on how to include and "lovingly deceive" your family into eating healthy.

One small tip: You can prepare and have ready purees stocked in your freezer for each recipe provided, for the mom on the go, or prepare each time you begin the recipe in the kitchen. Don't forget to label the bag with the type, amount and date of the puree.


French Toast

• 4 Large Eggs
• 2 tbsp of: banana, pineapple, sweet potato, carrot, butternut squash OR pumpkin puree
• 1/4 Tsp Cinnamon
• 4 Slices of Whole Grain Bread
• Butter/ Grapeseed oil for pan
• Pure Maple Syrup
• Fresh fruits, for serving such as blueberries, strawberries and/or apples
• Flaxseed meal (optional)

1.  In a bowl, whisk the eggs, puree, and cinnamon.  Add the bread slices and turn them in the mixture to soak for 30 to 60 seconds.

2.  Butter/Oil Pan and set over medium heat.  When pan is hot, add soaked bread slices (sprinkle with flaxseed meal if you like) and cook until golden brown on the outside, 2 to 3 minutes per side.  Serve warm with syrup and/or fruit topping.


Scrambled Eggs

• 2 Large Eggs
• 4 Large Egg Whites
• 1/4 Cup Sour Cream
• 1/2 Cup Cauliflower puree
• Kale, finely diced, stocks removed
• 2 tbsp grated parmesan cheese
• Pinch of Sea Salt
• 1 tsp Extra Virgin Olive Oil

1.  In a bowl, whisk together the eggs, egg whites, sour cream, cauliflower puree, kale, parmesan and salt.

2.  Set pan to medium-high heat.  When the pan is hot add the oil.  Add the egg mixture, reduce the heat to low, and cook, stirring frequently with a spatula, until the eggs are scrambled-firm but nice and moist - 2 to 3 minutes.

Oatmeal

• 1 cup Milk
• 1/4 Cup Brown Sugar
• 1/4 Cup Pumpkin or sweetpotato puree
• 1 tsp Vanilla extract (optional)
• 1/4 tsp cinnamon or pumpkin pie spice
• 1 Cup Old Fashioned Oats
• 2 tsp Natural Peanut Butter (optional)
• Dried fruit and nuts (optional)
• Pure Maple Syrup

1.  In a small saucepan, combine the milk, sugar, pumpkin, vanilla, if using and spice.  Bring to a gentle boil and stir in the oatmeal.  Reduce the heat and simmer for 2 to 3 minutes, until the oatmeal is soft and creamy.  Stir in the peanut butter, if using.

2.  Spoon the oatmeal into bowls, sprinkle with dried fruit and nuts, if you like, and serve warm with maple syrup.

Meatball Soup

• 3 Ounces of whole wheat pasta shapes
• 1 tbsp extra virgin olive oil
• 1 small onion chopped
• 2 cloves garlic chopped
• 1 (28 ounce) can whole peeled tomatoes, with their juice
• 1/4 Cup carrot puree
• 1 1/2 tsp sea salt
• 3 cups beef broth or chicken broth
• 3 slices of whole grain bread cubed
• 1 large egg, lightly beaten
• 1/4 cup sweet potato puree
• 1/4 cup milk
• 2 tbsp grated parmesan, plus more for serving
• 1/4 tsp pepper
• 1/4 tsp paprika
• 1/2 lb. lean ground turkey

1.  Cook the pasta in a large pot of boiling salted water according to package directions until al dente.  Drain in a colander and set aside.

2.  Heat a large pot over medium-high heat.  When the pot is hot, add the oil and then  the onion and garlic.  Cook, stirring often, until the onion is softened but not brown, 3 to 4 minutes.

3.  Puree the tomatoes and their juice with the carrot puree in a food processor or blender, then add to the pot with 1/2 tsp salt.  Add the broth, reduce heat to low, and simmer, covered, for 10 to 15 minutes.

4.  Put the bread in a large bowl.  Add the egg, sweet potato puree, milk parmesan, 1 tsp salt, pepper, and paprika, and let soak until bread is very soft.  Stir to break up the bread, add the ground turkey, and mix until smooth.  Form into mini-meatballs 1/2 inch in diameter.

5.  Add the meatballs to the pot.  Simmer, covered, until the meatballs are no longer pink in the center; 12 to 15 minutes.  Stir in the pasta.  Serve sprinkled with parmesan.

Tip: another addition to any tomato pasta sauce is pureed spinach at the end of the sauces cooking time.  You can also add to each family members bowl, 1 tablespoon of extra virgin olive oil to increase your essential fatty acid intake.

Mashed Potatoes

• 1 lb. potatoes (optional to leave the skin on for more fiber) cubed
• 1 tsp sea salt
• 1/2 cup cauliflower puree
• 2 tbsp butter
• 1/2 cup buttermilk

1.  Put the potatoes and sea salt in a large pot and add enough water to cover potatoes by about 3 inches.  Bring to a boil over high heat, then reduce the heat and simmer until the potatoes are tender, 15 to 20 minutes. (Or steam them for about 30 minutes.)  Drain in a colander.

2.  Mash the potatoes once returned to pot.  Add the cauliflower puree, butter and buttermilk, and mix with a large spoon until the potatoes are smooth and creamy.

Homemade Ketchup

• 1 (6 ounce) can tomato paste
• 1/2 cup carrot puree
• 1/4 cup water
• 2 tbsp apple cider vinegar (another handy ingredient to keep in your kitchen)
• 2 cloves garlic, minced
• 1 tbsp brown sugar (optional)
• 1/2 tsp dry mustard
• 1/4 tsp sea salt
• 1/4 tsp ground allspice
• 1/4 tsp chili powder; or to taste

1.  Stir in all the ingredients together in a big saucepan and bring to a boil over medium-high heat.  Reduce the heat and simmer until the mixture has reduced by about half, 15 to 20 minutes.  Let cool before serving.

2.  Refrigerate in an airtight container for up to 5 days, or freeze 1/4 cup amounts in zipper-lock snack bags for up to 3 months.

It is really almost possible to add pureed vegetables to any recipe.  Now that you have the tools and cupboards are stocked full of wholesome and healthy foods, start experimenting with your own recipes that your family loves to enjoy! 

Puree and freeze the many different types of vegetables that you would like to include in your recipes.  Include your children in jobs to do around mealtimes, setting and clearing the table and learning to serve themselves.  Children love to be apart of our day to day tasks and they get excited coming to the dinner table knowing they did something productive and helpful.