Tag Archives: healthy snacks

Kale Chips

Now before you click delete or navigate yourself right out of this post, hear me out. I was a kale chip skeptic. In fact, i was a kale skeptic altogether (just like you are, right?). Kale just looks so incredibly…well…healthy in a good-for-rabbits kind of way. Cooked kale can be a little bitter or even tough to chew if you’re not used to eating greens…so that skepticism may even be warranted in most instances. But not if that bunch of kale is prepared this way. This way it becomes one of the healthiest snack foods you can imagine. But not just healthy – it’s also salty and flavorful and crispy and just plain addictive. Reserve judgment until you’ve tried these. Please.

Why kale? It’s absolutely packed with health benefits and is often cited as a superfood (on lists of such things). If you want to read about all of its merits, check out this link from the World’s Healthiest Foods website – amazing stuff. But in a nutshell, it’s about the most efficient food on the planet for providing a host of nutrients for practically no calories. To get these health benefits, I’ve started to add kale to soups and stews and casseroles – all slow cooking methods with a ton of moisture –  which helps to break it down to a more “chewable” level. But this recipe? This takes it to another level altogether.  This method literally transforms kale from an uber-healthy green to a “pop in a DVD and kick back on the couch” kind of snack.

Betcha can’t eat just one.

Kale Chips

1 bunch fresh kale
1 Tbsp. olive oil
1 tsp. salt
freshly ground black pepper


1. Preheat oven to 300. Wash and dry kale. Remove hard center “vein” from each leaf with a sharp knife. Cut remaining leaves into “chip sized” pieces. Place in large bowl, drizzle with olive oil and toss to coat.
2. Spread kale pieces in a single layer on large baking sheet. Sprinkle with salt and pepper.
3. Bake for about 20 minutes or until thoroughly dried and crispy to the touch. Cool and eat.

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Healthy Convenience Food?? Does it exist?

I’m sometimes asked for recommendations for healthy convenience foods. Okay, honestly, I’m asked that A LOT! And it’s completely understandable. With the pace of life we’ve all become accustomed to these days, there are times when it’s helpful to be able to open a box or a bag and know that a healthy meal or snack is moments away. It’s not impossible to find healthy packaged options, but it does require some solid investigation and a little label reading know-how.

Before I get to that, let me just say that my overall recommendation is still to limit packaged and processed foods as much as possible.

Can you challenge yourself to find ways to get fresh, whole foods on the table quickly? You’d be amazed by how quickly a shrimp stir fry can come together, or a big dinner salad with pre-cooked chicken, or even a healthy sandwich loaded up with extra veggies!

Can you expand your definition of convenience foods to include things like:
– Nuts and seeds
– Dried fruit
– Quick cooking whole grains
– Frozen vegetables
– Frozen fruits
– Plain yogurt or cottage cheese

These can become the basis of healthy meals and snacks and often take just as little time to prepare as a more processed option!

And yet…there are times when packaged foods seem like the only solution. For those times, I’ve compiled a few thoughts for you on how to make the best choices possible.

Self Magazine Healthy Food Award Winners
I was intrigued by the list of Healthy Food Award winners in this month’s issue of Self Magazine. I think there are some real winners on that list (and some i may not have given quite so glowing an endorsement to myself). But all in all I think the staffers at Self have been thorough and have produced a good list of ideas for your review.

Fitness Magazine Healthy Food Award Winners
In the same vein as the Self List above, here is the list as judged by Fitness Magazine. The link takes you to a set of slideshows with Top 10 lists by category.

Eat This, Not That Recommendations
Additionally, I think the editors of the Eat This, Not That empire (and I do mean empire – have you COUNTED how many books they’ve published?) do a great job of helping to highlight better packaged food choices. They also have books on restaurant menu choices, food for kids, and other topics. For the record, I find their website a bit confusing and not very user-friendly but the books are much simpler to navigate!

A few thoughts of my own:
Beyond those lists, I’ve compiled a few principles to follow when navigating the aisles of prepared foods. Leveraging these principles will let you explore various brands and flavor combinations, looking for what appeals to you vs. buying something just because it showed up on a “list”.

Principles:

– Choose packaged foods with the shortest lists of ingredients, and with ingredients you recognize

– Read nutrition labels! Don’t be fooled by marketing claims on the front of the package (e.g. Whole Grain! Low Carb! All Natural!) Those words are often meaningless. Instead, read the actual nutrition label and keep meals within reasonable caloric limits, taking note of fiber, sugar, fat, and sodium content (as well as anything else you are watching for your health)

– Limit consumption of packaged meals to once or twice a week “crutches” vs. making them everyday fare

– When selecting packaged meals and snacks, check out the organic section of your grocery store or shop in a health food store like Whole Foods – they’ve done some of the work for you in narrowing down your options to some of the best ones!

– Build your list of trusted brands and shop their selections first (A few examples: I like Amy’s and Kashi in the frozen meals category, Amy’s and Healthy Choice soups, Annie’s and Back to Nature for snack foods, etc.)

Happy shopping! I’d love to hear some of your personal favorites in the comments section below!

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My beef with Children’s Menus

Have you ever noticed what is ON a Children’s Menu? If you don’t have small children, you may not be able to rattle off a list, but suffice it to say that the menus are incredibly similar from restaurant to restaurant. They generally include some combination of the following items, regardless of the ethnicity or fanciness of the restaurant in question:

Macaroni and Cheese
Grilled Cheese
Cheese Pizza
Chicken Fingers or Chicken Nuggets
Hot Dog
Buttered Noodles
Spaghetti

Not exactly the healthiest or most varied fare for our littlest eaters. I will concede that nearly every child will eat (and moreover will really like!) these dishes given the opportunity, but I’m often left wondering why these are the only choices on kids menus! To me, it reinforces a widely-held belief that there are two types of food in this world – “Grown Up Food” and “Kid Food” – and I just don’t buy that.

As the mother of preschool age children, I’m often asked questions about how I get my own kids to eat healthfully. So many of my clients, friends, and family struggle with children who are either picky eaters or habitual snackers or reluctant eaters overall. The truth is, on certain days I could call my own children the same things…but I have a few principles that generally keep them eating healthy diets full of foods that nourish them.

Here’s what I do:

1) There’s no “Kids Menu” at our dinner table
I cook one meal for the family and the kids can either eat it or not…but I don’t make separate food for them. Since we’ve done this since their very first meals, they don’t know any other way so they agree to this pretty readily. I may “deconstruct” our meal so that they have slices of grilled chicken and mandarin oranges if we are having an Asian Chicken Salad, but I simply won’t prepare different food for them.

2) I put at least one KNOWN hit on their plate at each meal.
To help with the first principle, I make sure that there is at least one thing on their plates that I know they love at each meal. While they then at least try everything, when they don’t love ALL of their dinner, there is something healthy there to fill their bellies.

3) I don’t have a “Clean Your Plate” rule.
Since I’m constantly introducing new flavors and textures at the dinner table, and since it’s unlikely they’ll love everything I ask them to try, I don’t force them to completely finish their lunch or dinner plate. When they are full, they stop, and that’s cool with me! The beauty of this is that they stop eating when they are full…even on nights when one of their favorites is on the table! I’m far more interested in training them to listen to their bodies for fullness cues than I am in policing them while they reluctantly choke down those last bites of potatoes. Kids will not starve themselves. Trust me. They may not be hungry when we want them to eat a meal, but when they get later, they will eat healthful, nutritious food if it is what is offered to them.

4) I use condiments like catnip and kids dishes like art canvases.
All kids LOVE LOVE LOVE to dip! I will let them dip anything in anything if it works for them! Ketchup is a favorite…homemade salad dressings….sour cream….mustard….barbecue sauce…kids can handle a few extra calories if it gets them to eat REAL FOOD for dinner! Try it. I swear to you my kids eat their vegetables FIRST because of this. I also have those sectioned-off kids dishes and often artfully arrange their food in fun presentations. They love the visual fanfare as much as you love it when a great restaurant stacks or fans your food on a gorgeous plate. We eat with our eyes first – kids do too.

5) I keep healthful snacks on hand all the time.
Kids have small stomachs and need to eat smaller quantities more frequently. Rather than fighting the “not now it’s almost time for dinner (or lunch)” battle, I keep healthy snacks on hand and let them eat when they are hungry. If that means they eat a smaller dinner, so be it. As long as what they are eating for snacks is nourishing, it doesn’t really matter WHEN they eat. This means snacks are things like turkey and cheese, fruit, raw vegetables, soups, plain nonfat yogurt with fresh add-ins, leftovers from previous meals, healthy cereals, dried fruit, etc. Get the good stuff in. Don’t be picky about when it happens.

6) I teach that treats and snacks serve two different purposes.
We have “healthy snacks” (see #5 above) and we also have “treats”. My kids love cookies and ice cream and french fries as much as any other child does, but I’m trying to teach them that those are things we eat because they taste good and are a fun treat…NOT because we’re hungry. When we are actually hungry, it’s time to fuel our body with healthy food..not to go digging for a cookie. Incidentally, this reduces the craving for “treats” overall because their bellies are full of GOOD stuff…and when they do have a treat, that’s exactly what they call it and how they see it. One is not a substitute for the other. When you want that chocolate chip cookie, let’s face it, nothing else is going to scratch that itch. I think there’s a place for both and the important lesson is learning to tell the difference.

7) I let them eat treats!
I absolutely admit that I give my kids “treats” on a daily basis. My objective is not to withhold indulgences from them; in fact I often indulge right along with them! My goal is to help them learn how to integrate these things into an otherwise healthful, nourishing diet. We keep portions kid-sized. If my 5 year old asks for chocolate, she means 1 or 2 Hershey’s kisses or 10 chocolate chips in a little pile….NOT a king sized Snickers or 4 cookies. Make sense?

8) I try to cut myself some slack.
That means when someone asks my daughter what her favorite meal is, and she says “chicken nuggets and french fries” I try not to cringe! The truth is that she really DOES love it when we let her have lunch at McDonalds…it’s just not a frequent occurrence in our house. My answer to the favorite meal question may be Maine lobster with drawn butter eaten on the coast….but that doesn’t mean I eat it often, right? Every meal isn’t going to be perfect…in your house or in mine…but I take heart in knowing that on most days my children are getting healthful, nutritious foods into their bodies and learning how to really enjoy food!

So, what do I do about Children’s Menus? I rarely have my kids order from them. I’d rather get them a plate to share my meal or order an adult meal or side dishes for the two of them to share than give in to the conformity of the ubiquitous Children’s Menu.

Do you have other ideas to share? Comment here and tell us what YOU do to keep the kids in your life healthy and thriving!

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