Now before you jump up to claim that “we always eat meals together and I still have picky eaters” I think that there is more that comes into the equation.  For instance, some people have a problem with busy work and extra-curricular schedules, and these can make family meal time difficult to achieve.  I think it’s important to remember that this can be offset by a couple of efforts: 1) eat together AS MUCH AS POSSIBLE, even if it is only 3-4 times a week, so long as everyone understands that it’s important to do so whenever you can.  Make the effort and they will see the value in it. 2) it doesn’t have to necessarily include every family member; in our household, dad works weekend nights, so he isn’t around for dinner, but the rest of the week he is, and on the weekends, I am always here to sit down with the kids, so it still feels like “dinner.”

The issue of eating together aside, I think there are lots of other ways to go about encouraging good, healthy eating habits in children.  My children will eat just about anything, and with gusto, and I often get asked by my peers “how do you do it?”  How do you get your kids to eat salmon and salad and strong cheeses, etc.?  For me, it comes down to two (or three) basic principles: 1) we (the parents) eat a large variety of foods prepared in different ways, and so they see us eating something and they are more inclined to eat it, too; 2) I RARELY prepare separate dishes for my children (exceptions: illnesses, extra spicy foods, or the occasional truly inedible dish — when even the parents agree).  I prepare healthful, balanced meals and expect my family to eat (and enjoy) them, and while I let my kids (and husband) pick a handful of foods that I either avoid preparing or allow them to pick out (mushrooms, cilantro, or other things that induce true gag reflexes!), everyone still eats the same food at dinner time, even if they “don’t like it” (my youngest daughter’s excuse for everything).  Which is where the third tenet comes in: TOUGH LOVE.  Yes, I sometimes force my kids to eat what they are served.  No, they don’t get dessert unless they finish everything on their plates (special occasions excluded), although I don’t force them to sit at the table until it’s gone, but they only are allowed to get up if they are “full” and then don’t get any more food until dinner is finished.  I can count on one hand the amount of times either one of my children have asked for something besides what is served to them.  They know the routine and they know I don’t waver, and I know they are better off because of it.  I also don’t let them off with eating a tablespoon of peas or three leaves of lettuce; they eat substantial, “normal” sized portions of everything.

And my children eat just about everything, usually without too much fuss.

While we have occasional battles about finishing up meals, they are usually insignificant, and I believe that more often than not, the child is fretting about the meal when there is something else going on; perhaps they are tired, don’t feel well, are not truly hungry, are yearning for attention, or are just simply distracted.  So it also helps to try to identify what is triggering their discontent besides the food.   Does dinner need to be served earlier? Is the TV or computer on? Are we having a normal dinner conversation (instead of telling jokes or singing songs)?  The article linked above has other suggestions for easing the mealtime battles, and I’m interested to hear what has worked (or not worked) for others.

My kids always used to beg me to buy the coconut-crusted date rolls in the grocery store, and when they have them available in the bulk bins, and I can just pick one or two, I would comply.  But at $8 a pound, I knew I could do better!  Apparently, these are also called “Sugarplums” (a la “Night Before Christmas”), and really, they can be made with any combination of dried fruits, nuts, spices, and other ingredients that suit you (and your kids, of course)!  They are super healthy, quick, easy, sweet snacks that have a wonderful shelf life in or out of the refrigerator.  So roll up your sleeves (they are a bit on the messy side to make) and get creative!

The process is very simple: We use about 1 pound of dried fruit to about 1 cup ground nuts or coconut.  A teaspoon or two of spices or other flavorings can be added as well.  Grind/puree the dried fruits, stir in the ground nuts, sesame seeds or shredded coconut (finely shredded is best, but if you have the flakes, you can grind it up more in the blender), and any flavorings you desire.  Roll the mixture into 1-inch balls between the palms of your hands (grease them with oil, or wet with water first!) and roll the balls into more ground nuts, seeds, or coconut to coat.  Store in an airtight container (they do not need to be refrigerated, but they can be if you plan to keep them longer than a month or so, otherwise the oils in the nuts may start to go rancid).

Some tips:

• A food processor or blender make quick work of both grinding the nuts and the fruits.
• If the fruit you are using is a bit on the dry or hard side, you can soak them in boiling water for about 15 minutes until they soften.  Drain off as much of the liquid as possible before mashing/pureeing or the mixture will be too soft and sticky
• Quantities are estimates and can vary based on your tastes and the consistency of the dried fruit mix.  And the process is very forgiving: if it ends up too dry you can add more fruit, or even jam, honey, molasses, or juice to help bind them together; if it’s too soft or sticky, you can add more nuts or coconut.
• Several recipes I have found call for the addition of 1/4 cup or so of honey, which is completely unnecessary if you are using dates, as they are so sweet.  It does help balance the acidity of dried apricots and other fruits if you are using them instead, and, as mentioned, can help with the consistency of the overall mixture.
• You can toast the nuts or coconut before using if desired, but it’s not necessary.
• Rolling the balls in nuts or coconut is optional, but it does help them to keep from sticking together, and provides another opportunity for more flavors or textures if desired.
• Instead of forming balls, you can also roll the mixture into logs, or press into a greased, paper-lined pan and cut into squares to make the process go a little quicker.

We have tried the following combinations with excellent results:

• Figs, dates (pitted), orange peel, cinnamon, nutmeg, ground almonds
• Dates, coconut, sesame seeds, cardamom
• Apricots, dates, crystallized ginger, honey, ground pistachios

Next time around, some combinations I want to try are:

• Apricots, dates, cocoa nibs, pumpkin seeds, molasses, cinnamon
• Dates, rosewater, cinnamon, cloves, walnuts
• Mango, papaya, fig, lime zest, macadamia nuts
• Dates, dried apples, toasted oatmeal, maple syrup, pecans

…the possibilities are endless…..

I am always so disheartened perusing the premade trail mix options out there.  They are either the same old tired combinations (peanuts, raisins, papaya, and coconut), or are full of preservatives and artificial colors, and they usually include at least one item that inevitably ends up amassed at the bottom of the bag because nobody likes it.  Plus, I we have to avoid the ones with chocolate as it melts too readily in our hot climate!

Making your own trail mix gets around all of these issues, and letting the kids pick the mix helps ensure that they will eat all of the components.  And whenever possible, it helps to involve the kids in the purchasing of desired ingredients.  When you are purchasing each ingredient separately, you also have more control over the quality of the ingredients.  Trader Joe’s has a spectacular selection of dried fruits and nuts, but our local market’s bulk section is great, too!

I simply pull out all the jars, bags, etc., of options for the kids to pick and choose from to make their own unique blends.  Some items, like apple or peach slices, papaya spears, or pineapple rings can be easily cut into bite-size bits using kitchen scissors.  You’ll need a bowl big enough to accommodate the mix and a wooden spoon, plus a jar or baggie to store the mixture.  Trail mix keeps indefinitely; the limiting factor is that some fruit might dry out more over time, and raw nuts may get a bit soft if stored too long together with the dried fruit.

Trail mix makes a wonderful energy-packed snack for the ride home from school, day trips, and other outings.  Here are some of our favorite additions–what are yours?

• Pineapple rings
• Banana chips
• Dried cherries
• Dried blueberries
• Date pieces
• Dried apples
• Dried peaches
• Candied ginger
• Raisins
• Cashews
• Almonds
• Sunflower seeds
• Pumpkin seeds
• Pistachios

OK, so we couldn’t decide on the best name for these “inventions” (actually inspired by several sources including PostPunkKitchen and chaos in the kitchen), but they sure were a hit with the kids! Don’t be afraid to come up with your own combinations… these make a great after-school snack! All steps are easy enough for kids to do by themselves, except maybe the grilling and flipping of the tortilla.

PBC&B (Peanut Butter, Chocolate and Banana) version:
Flour tortillas (we used whole wheat)
Peanut Butter
Thinly sliced bananas
Chocolate chips
Butter or vegetable oil for grilling

My girls are old enough now to actively participate in the preparations involved with a Thanksgiving dinner.  While we are going the simple route this year, as it will just be our immediate family, we will still have plenty to do to make a memorable meal.  Since a new baby around the house means that I will inevitably have to neglect something(s), I decided to recruit the rest of the family to pitch in.  What we have done is had everyone select at least one dish that they want to make (ideally from start to finish, although the girls will still need help with some tasks, I’m sure), but there are many relatively easy things that youngsters can help with, even with such an epic meal.

My 7-year-old has opted to do gravy.  Since that is ideally a last-minute task, I also talked her into choosing one other item.  The jury is still out, as she is deciding between the turkey (she should be able to handle our tiny 8-pounder just fine) or the stuffing.  Since she likes to chop and mix, that may be more up her alley, but we’ll see.

My 5-year old has chosen pie.  I gave her the choice of pumpkin and pecan, the two I was planning on making, but she resisted, and chose apple instead.  While I am not a huge fan of apple pie, we do have some apples that are in need of being used up, so I agreed — this is, after all, partly about empowering them in the kitchen.

Dad will make bacon-wrapped shrimp for an appetizer, which my mouth is already watering over, especially as he’ll wrap up part of the batch with halved jalapenos at my request.

And I get to do the mashed potatoes, squash, brussels sprouts, and bread — although the kids may want to participate in the preparation of homemade crescent rolls, too!  We have cranberries canned from last year so that part is done! (What foresight I had!)

Everyone is so excited — me to have the extra help and to see the kids’ sense of accomplishment at our stay-at-home-potluck, and them to be able to have control (more or less, as I will provide step-by-step and maybe even illustrated instructions to guide them) and be able to add their own little “flare” to the dish that they create.  Two of the most important things about this holiday, after all, is family and food, and this Cooperative Thanksgiving will definitely make us all more thankful for both!

• 1 package yeast (2 1/4 teaspoons)
• 1 teaspoon honey
• 1 1/2 cups warm water (approx 90-100 degrees F)
• 1 teaspoon salt
• 1 1/2 cups white flour
• 1 1/2 cups whole-wheat flour
• 1/2 cup barley flour*
• 1/4 cup coarse oat bran*
• 1/4 cup flax seed meal*
• 1 egg
• 3 Tbs baking soda
• Boiling water
• Kosher salt, sesame seeds or other toppings

*The barley flour, oat bran, and flax seed can be substituted with your favorite flours or meals (we have used oatmeal, quinoa flour, rye, and wheat bran in different batches).  I normally use a combination of half white and half whole-wheat flour in all of my baking, and if you don’t have any other kinds of flour, bran, etc. on hand, you can simply increase the amounts of both to 2 cups.  I have also substituted one cup homemade sourdough starter for ½ cup each of the water and flour mixture.

Stir together the yeast, honey and warm water and let sit for 5 minutes. Stir in the flours, bran, flax seed meal and salt. The dough should be stiff. Turn out onto a floured surface and knead until smooth, about 5 minutes. (You might need extra flour for the board depending on how the flours/meals you mixed in take the moisture.)

Cut dough into 8 equal pieces, roll into 15- to 20-inch ropes, twist into pretzel shapes, and gently place on a parchment-covered cookie sheet. (Note, if you don’t have non-stick parchment paper, I recommend a cookie sheet dusted with cornmeal so the dough doesn’t stick.)  To make the distinctive pretzel shape, cross the ends of the rope twice about 1-2 inches from the ends and fold the loop down over the twisted section.  Alternatively, you can make pretzel braids, bagel shapes, or small balls — whatever the kids want — just make sure the shapes and sizes are relatively uniform on each baking sheet.  Cover with a towel and let rise for about 45 minutes, or until double in size.

Preheat oven to 475 degrees.

Bring 2 quarts of water and 2 tablespoons of baking soda to a boil. Submerge the pretzels one at a time in this solution for 5 to 10 seconds, pushing them under the water with a slotted spoon, then take them out carefully (you can transfer them directly to the parchment dripping wet; they will start to fall apart if you try to drain them too long). Brush with a whisked egg and sprinkle with kosher salt, sesame seeds, or other topping, if desired.  Bake at 475 degrees on the middle rack of the oven for 10 to 15 minutes.  They are best straight out of the oven, of course, but if you are storing them, make sure they are completely cool before placing in a bag or container, otherwise the salt will soften and “disappear.”  For a healthy snack, we like to dip them in hummus or herbed yogurt cheese (stir your favorite herb blend and salt and pepper into lowfat plain yogurt and let sit in a strainer lined with paper towel overnight or up to 24 hours).

Adapted from: http://www.npr.org/templates/story/story.php?storyId=94196698

I have long wanted to give making my own yogurt a shot, but I’ve always been afraid that it would be a tricky, delicate procedure that wouldn’t be worth the trouble.  Was I ever wrong!  The process is quite easy, involving only a few simple steps, and the kids got a big kick out of seeing the final product (which was practically spot-on).  While there isn’t really that much that the kids could help with (other than reading the thermometer and stirring the mixture a few times), I think the benefit here is two-fold: 1) the kids get to create a nutritious alternative to store-bought candy-yogurt, 2) they get to learn a bit about the process of culturing and live bacteria.  It is a bit of a lengthy process, so it may be tricky to get the kids involved from start to finish, but really each step is quite brief, with lots of “downtime” in the middle, so that if they can be snagged for a few minutes here and there, I highly suggest including them!

Supplies needed:

1. 1-quart glass jar, 2 pint jars or 4 half-pint jars

2. Candy or meat thermometer

3. 2 qt (or larger) saucepan

4. 2 or 3 quart glass jars (for the culturing process)

5. Small cooler or insulated box (if you don’t have one, you can use your oven set to the lowest temperature, but the process is a bit trickier)

6. One quart milk*

7. One Tbsp plain LIVE yogurt (suggest Nancy’s, Mountain High, or other good quality yogurt with live bacteria)

I consulted my sister, who has been making her own yogurt successfully for several months, and here is the procedure that she suggested:

1. Sterilize the jar(s) that you plan to make the yogurt in in a boiling water bath for 10 minutes. Reserve the water for Step 4 instead of dumping it down the drain!

2. Heat milk in saucepan almost to boiling (the surface will get frothy).

3. Remove from heat and let cool to 105 degrees F (this is where the thermometer comes in) — this step can take an hour or more.

4. Meanwhile, you can prepare the cooler and remaining jars (which do not need to be sterilized). If necessary, wipe out any dust/debris from the cooler you are using.  You will want to fill the cooler with jars filled with boiling water.  The idea here is that the cooler will insulate the milk mixture enough to keep the temperature up so that bacteria will continue to grow overnight.  I used a small “lunchmate” cooler and needed only two extra jars, but if your cooler is larger, you may need more.  You will also want to “insulate” the yogurt jar from the hot-water jars with a dish towel so as to prevent it from getting too hot at first and killing the bacteria.

5. Once the milk has cooled, stir in the yogurt (make sure to stir well to disperse the bacteria).

6. Pour mixture into the sterilized jar(s) and place into the cooler with the hot-water jars, separated by the towel.  Set a lid loosely on top of the yogurt jar(s) to prevent contamination.

7. Close the cooler lid (note: if you are using a larger cooler than necessary you may want to cover all the jars with a couple of towels to aid in insulating them).

8. Let sit overnight, or up to 36 hours**

9. Check your yogurt — it can be considered “done” now.  Stir and taste.  **You can let it sit longer if you want it thicker or more sour, but you may have to reheat the hot-water jars to keep the optimum growing environment.

10. Now you can enjoy your yogurt anyway you want.  Our family likes to stir in honey, maple syrup, or jam to sweeten, and top with granola.  It is also suitable for smoothies, baking, and anything else you would use yogurt for.  If your yogurt is lumpy, run it through a fine-meshed sieve.  If the consistency is not thick enough for you, lined the sieve with cheesecloth or a papertowel and let the yogurt sit for several hours or overnight until desired consistency is reached.  The liquid (whey) that drains off of the yogurt is a great and healthy addition to smoothies or baking, so don’t toss it!  Also remember to save the last spoonful of your homemade yogurt to make the next batch!

*any kind of natural milk will work (not soy milk, nut milks etc); the lower the fat content, the thinner the consistency of the final product