Thanksgiving Day Food For Thought

Having “attempted” to cut back on (mostly) my and my family’s caloric intake early this week to prepare us for tomorrow’s awaiting feast, I find myself dreaming of the smell and sinfully pleasant taste of my Aunt’s homemade sweet potato casserole, which is of course welcomingly corrupted with freshly toasted marshmallows. Dreams of this wickedly decadent indulgence got me thinking about the rest of the menu staples served up on most of our tables on Thanksgiving Day. It got me wondering what, if any, nutritional value can be found in these traditional Thanksgiving Day goodies.

Nutritional Anatomy Of A Thanksgiving Day Meal

Turkey
What Thanksgiving would be complete without the bird? Sure, Tom Turkey gets a bad wrap for tryptophan – the reason most of us sit (or sleep) listlessly staring at the television after a big Thanksgiving Day meal. Did you know that this same component, tryptophan, is also believed to alleviate stress, leveling one’s mood? Also, as long as you go light on the gravy and chose the white breast meat over the enormous turkey leg, turkey is relatively low in fat and is a great source of protein.

Sweet Potatoes
Sweet Potatoes are an antioxidant-rich vegetable that is an excellent source of Vitamin A and Vitamin C as well as a good source of dietary fiber, vitamin B6, potassium and iron, among other nutrients. As you know, antioxidants are believed to help protect the body from certain types of cancers and heart disease. Sweet potatoes are also believed to act as an anti-inflammatory, helping to reduce the symptoms associated with asthma and arthritis. Just go light on the marshmallows – I’m speaking to myself right now! Also, in case you’re always wondering, a yam is the same as a sweet potato.

Mashed Potatoes
Rejected by many of us for being a high carbohydrate food, white potatoes are in fact rich in Vitamin C, Vitamin B6 and potassium and are believed to help regulate blood pressure, reduce cancer and cardiovascular risk. Vitamin B6, super rich in potatoes, is also known to help enhance athletic performance and endurance. Anyone up for a turkey trot?

Cranberry Sauce
The colorful accompaniment to most turkey day meals. As mentioned in an earlier blog, cranberries is an antioxidant that is believed to help ward off certain cancers. It is also believed to protect the heart, maintain urinary tract health and keep teeth strong and healthy. Pretty and powerful all wrapped up into one.

Pumpkin Pie
OK, OK, I know I’m pushing it now. If you take away the pie crust and the tons of sugar, pumpkin has lots of important health benefits. As mentioned in one of my October posts, one cup of pumpkin contains more potassium than a medium banana and more Vitamin A than a cup of carrots. Pumpkin is also believed to protect against cancer and because it contains lutein and ziazanthin, it promotes good eye health and guards against macular degeneration.

Yes, I am attempting to be a little tongue-in-cheek and I’m certainly not suggesting that you take this information as license to have third and fourth helpings on the pumpkin pie, but like I always say "moderation is the key to the enjoyment of life." So this Thanksgiving enjoy the delicious foods of the season in moderation and your family in overwhelming abundance.

Wishing you all a very happy, joy-filled Thanksgiving!

Cranberry Sauce - Not Just A Pretty Plate Dressing

This is probably one of the only times of the year I’ll get your full attention about a Thanksgiving Day meal staple – cranberries. While cranberries have always held a special place at the Thanksgiving Day table most people underappreciate just how beneficial these little ruby red gems are – here are some of the highlights that you might want to “impress” your relatives with this coming Thursday and hopefully convince them that cranberry sauce is not just a colorful plate decoration.

While most people know that cranberries are super rich in Vitamin C, many people don’t realize that cranberries are a pretty powerful food that offers a wide range of health benefits, including:

Protects The Heart
Cranberries contain flavonoids, which are believed to help reduce bad cholesterol and prevent build-up on the wall of the arteries reducing the risk of heart disease and stroke while also increasing the good cholesterol in your body.

Powerful Antioxidant
Since cranberries are a good source of antioxidants it is believed they can protect against certain type of cancers, including breast cancer.

Helps To Keep Teeth Strong & Health
Cranberries are believed to inhibit the growth of cavity and plague-causing bacteria in the mouth.

Maintains Urinary Tract Health
There is a component in cranberries that is believed to inhibit bacteria from attaching to the wall of the urinary tract, preventing urinary tract infections. If you are prone to UTI infections it is believed that a regular diet of cranberry juice can prevent or reduce these types of infections.

Now that I’ve hopefully got you think more seriously about cranberries let me see what I can do about getting that can of cranberry sauce out of your cart this Thanksgiving. Don’t get me wrong, I will be the first to admit that I grew up on the kind of cranberries that come straight from a can and when they are sliced and served still have the ring indentation left from the inside of the can. While they will always hold a special place in my heart because of the fond memories each of those rings represent as I’ve gotten older I’ve come to realization that you cannot beat the taste of freshly made cranberry sauce and since homemade cranberry sauce is so easy to make why not serve the real thing on your Thanksgiving day table – really, making cranberry sauce from scratch does not take more than the recipe on the side of the cranberry package and takes just about as long as opening up that can. And for those of you that would like to have some fun with jazzing up your cranberry sauce there are so many recipes available that are equally quick and easy to make as well as can be made several days ahead of time. I particularly love cranberry sauce recipes that incorporate other seasonal fruits like apples and pears. Click on the link for tons of unique and simple cranberry sauce recipes. Cranberry Sauce Recipes. One of my personal favorites is Cranberry Sauce with Pears and Cardamon.

Also, why stop there? Cranberries can be found in a variety of great tasting recipes from breakfast scones to quick breads and cakes. Here is a recipe for light and healthy breakfast scones I made for my family this past weekend.



Cranberry-Buttermilk Scones (Adapted from Health Magazine)
Makes 6 servings

1 1/2 cups whole wheat pastry flour or all-purpose flour
2/3 cup sugar
2 t baking powder
1/4 t baking soda
1/4 t salt
2 T chilled unsalted butter cut into small cubes
1/3 cup low-fat buttermilk
1 egg, lightly fork beaten
1/2 t vanilla extract
1 cup fresh cranberries
1 egg white, lightly fork beaten
1 1/2 t sugar for dusting

Preheat oven to 400. Combine all dry ingredients in medium bowl; cut in butter with pastry blender or work in with two knives until mixture looks like coarse meal.

Whisk together all wet ingredients and add to dry mixture; gently fold in cranberries; stir until just moist.


With floured hands knead dough in bowl 5 or 6 times; place on a parchment-lined cookie sheet and shape into a 7 inch circle; cut into six wedges.

Brush with egg white and sprinkle lightly with remaining sugar. Bake 15 minutes or until golden. Let cool briefly (about 10 minutes) and serve.

I'm planning on making this Spiced Cranberry Bundt Cake this coming Thanksgiving (picture to hopefully follow).

Mix things up this year and “think outside the can,” while also knowing that you are doing something good for you and your family.

Now, who would like a second serving? Anyone?





Photo Credit: Keira Bishop

Note To Self - Harvest Fruit Kabob Display Is Always Best To Serve At Home!

All week long I've looked forward to posting a blog on my "healthy snack" idea for my son's Harvest Party, which was yesterday. When I was first assigned the task by his class' room parents I thought to myself "What are a bunch of ten year old kids going to want to dive into that is 'healthy'?" I knew I could not simply toss a bowl of sliced fruit on the table, step back and watch as it was hungrily devoured like a bunch of pellets tossed at the goats through the fence at a petting zoo -- I needed to be a bit more inventive if I wanted to generate as much excitement.

After searching through a couple of magazines and a few of my favorite sites I came to the decision that fruit kabobs was the best way to go. I thought they were a good idea because not only could I incorporate different types of fruit but it was fun (certainly more fun than a bowl of fruit) and I could also make it a bit more festive and in keeping with the spirit of harvest by including chunks of pumpkin bread in addition to the fruit. To further add to the harvest theme and give it the "wow" factor I was seeking I decided that a great way to display the kabobs was sticking them into and around a large fresh pumpkin -- creating a kind of fruit arrangement. So with the help of my husband's cordless screwdriver and 25 fruit kabobs of freshly cut-up apples, pineapple, cantaloupe and home baked pumpkin bread I set out to make the most amazing and healthy cornucopia for my son's class. I must say the finished product looked amazing and even elicited a "wow" from my husband who was feeling a bit skeptical about my use of his power tools. While I was pretty proud of my achievement and with only seconds to go before I was due at my son's school, the one piece of this "healthy snack" idea I never stopped to consider was "How in the world am I now going to get this 50lb display safely from my front door to my son's school! Let's just say there were a lot of stops along the way and my belly is filled with many, many pieces of fallen pumpkin bread. Even with the bumps in the road (literally) the fruit arrangement was a huge hit with kids and parents alike. I can happily report that there was only one cast-off fruit kabob remaining and my trip home was a lot less stressful except for.........I FORGOT TO TAKE A PICTURE FOR MY BLOG!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

With no photo evidence you'll need to trust me and give this idea I try. All you need is any kind of fruit skewers, a large pumpkin and a power tool with a fairly thick drill bit and you can make the most impressive fruit arrangement for your Thanksgiving gathering -- especially if you are hosting!

Other fun ideas to incorporate into your fruit skewers is chocolate dipped or drizzled fruit and maybe marshmallows instead of bread. Also, make sure the bread is super cold or frozen so it does not fall apart on the skewer. But most importantly -- DON'T FORGET TO TAKE A PICTURE!

This is all I have left -- the now sad looking cast-off pumpkin!

Homemade Pumpkin Waffles Have Never Been Easier

Let me begin my saying “I love the weekends!” Our lives are so crazy these days that I delight in the pleasure of waking up on a Saturday morning (after the end of soccer season) knowing that we don’t have to leap out of the starting gate at the first pop of the pistol. This past weekend I awoke to the sound of the rain beating on the roof. It felt so safe and warm inside I decided to gently wake my family with the intoxicating aroma of freshly made pumpkin waffles.

Unlike the preparation of most homemade waffles, which frequently require the beating and folding in of egg whites, this recipe is very simple to execute and are a guilt-free morning indulgence that are rich in the healthful benefits of pumpkin. This recipe is a good use of leftover pumpkin puree, which I just so happened to have from some pumpkin bread I had made earlier in the week.

These waffles would also be the perfect way to get everyone in the mood Thanksgiving morning.

Pumpkin Waffles
Makes 5-6 large waffles

1 cup of all-purpose or whole wheat pastry flour
½ cup cornstarch
¾ teaspoon baking soda
½ teaspoon salt
1 teaspoon cinnamon
½ teaspoon ground ginger
Pinch of cloves
1 large egg
1 large egg white
½ cups low-fat buttermilk*
¾ cups canned pumpkin
¼ cup brown sugar
2 tablespoons canola oil

1. Preheat waffle iron and coat with cooking spray.
   
2. Combine dry ingredients in large bowl.
   
3. Whisk together remaining ingredients in another bowl.
   
4. Make well in dry ingredients; add wet mixture. Stir until just moist.
   
5. Add about ½ cup of batter to waffle iron and spread to edges. Repeat with remaining batter. Waffles can be placed on cookie sheets and kept warm in a 400 degree oven.
   
6. Serve with warmed maple syrup.

*Since I made these waffles spur of the moment and did not have buttermilk on hand I used vanilla yogurt instead. They were just as delicious!

The 10 Healthiest Grocery Stores In America As Rated By Health Magazine

The November Issue of Health Magazine featured an article America’s Healthiest Grocery Stores. Speaking as one who prefers one-stop shopping as well as feels that while I want to buy the healthiest products and ingredients for my family it is not always economical or practical for me to shop the health food stores. Given my desire to find more affordable and healthy solutions for my family right at the grocery store this article really appealed to me. It offered the promise that if you are geographical fortunate maybe you can accomplish the same mission but without having to step any further than your local grocery store.

To obtain this list of “10 standout supermarket chains” that offer the freshest and healthiest foods Health Magazine asked six “prominent health experts” to compare 35 of the nation's largest retailers. In order to come down to the top ten the experts compared these retailers on freshness of produce, availability of healthy prepared and packaged food products, and the store's dedication to delievering nutrition and health nformation to their customer base.

Cross your fingers and hope you’ve been geographically blessed, here’s their list of the top ten healthiest supermarket chains.

1. Whole Foods – With over 275 stores nationwide it is probably a no-brainer for most of you that Whole Foods made the cut. It is one of the first “natural-foods” supermarket chains and is considered by these experts to offer the “Rolls-Royce of healthy eating.” Whole Foods believes that whenever possible they will buy products that are grown or produced locally. They offer a wide variety of fresh organic and conventional fruits and veggies, grass-feed meats, free range chickens and fresh seafood. For those of us suffering a time crunch Whole Foods also offers prepared meals that just don’t play lip service to being made with the healthiest of ingredients. When craving something sweet you will find that every item in the bakery department at Whole Foods is “free of artificial colors, flavors, sweeteners, preservatives and trans fat.”
   
   Educated Thought – While I would love to do all my shopping at Whole Foods, I must say they are also quite expensive compared to other supermarkets, which one could argue they might have to be since they are offering the healthiest selection of products and ingredients. If money was not an issue I would probably shop here more often.
   
   
2. Safeway – At 1,700 grocery stores nationwide Safeway is at first blush a mega-supermarket chain. According to this article they are in a stage of transformation and have started offering their own more affordable organic brands and a selection of locally grown produce. They are also taking the lead in offering an on-line “Food Flex” program that allows shoppers to analyze their store purchases based on dietary recommendations and guidelines and then when needed will offer alternative solutions. According to one expert “It’s like having your own registered dietitian.”
   
   
3. Harris Teeter – A relatively small chain with slightly more than 170 stores in the Southeast. While they have a massive selection of fruit, veggies and non-farm raised seafood it was their healthy shopping tools that allowed them to take third place. Among their health initiatives are shelf tags that help to clearly denote the nutritional value of food items (i.e. “excellent source of fiber).
   
   
4. Trader Joe’s – 300 stores and growing. Trader Joe’s is widely known for their private label brands that are free of artificial flavors and colors, preservatives, trans fats, genetically modified ingredients and no MSG or nitrates – you will not find big corporate brands like General Mills or Proctor & Gamble here. The article pointed out that Trader Joe’s would have placed higher on the list if not for their limited selection. While the products at Trader Joe’s are definitely worth the trip you’ll probably still need to set foot in a more traditional grocery store.
   
   Educated Thought – I truly piety anyone that does not have a Trader Joe’s near them. It is one of my all time favorite places to shop for affordable, unique and every changing natural food products. It is the only place I will buy family staples like 100% whole wheat bread, natural peanut butter, prepared cookies, organic milk and yogurt, among other items. These items are relatively healthy and much more affordable in comparison to traditional grocery and health food stores. In fact, when we were living in Maryland for several years, once a month I would make a pilgrimage to the Trader Joe’s that was about an hour from our home – once it is in your blood it is a tough place to give up. Fortunately, we now live about 15 minutes from one.
   
   
5. Hannaford - Only in the Northeast with over 165 stores. Remarkably Hannaford is the largest certified-organic supermarket in the region. It receives its produce from more 200 farms close by, contributing to more than 50 locally grown or produced products. Similarly to many of the other stores mentioned, it offers in-store nutritional assistance in the form of their “Guiding Stars” rating system. This program rates the healthfulness of food items based on a one, two, or three star system where three stars represents the most in nutritional value. For those of us obsessed with reading labels this would cut down on the time we spend in the store.
   
   Educated Thought – After I read this article I remembered that there is a Hannaford’s about 20 minutes from my home but not in a direction I ever travel. This article incited me to give it a go and I must say I was a bit disappointed in this particular store. I did not see the range of products described and no sign of the “Guiding Stars” rating system. Also, I did pick up a loaf of bakery-made bread that contained HFCS –maybe these healthful changes hasn’t made it here yet. I personally felt the prices were a bit high (at least as high as my local supermarket) and did not offer me anything I could not find there. With that being said I did pick up for my family preservative-free store-brand turkey sausage that was reasonably priced and quite good.
   
   
6. Albertsons – Over 525 stores all in the West. Offers an extensive line of store-branded organic products called Wild Harvest, which is usually 15% less than brand name organics. Wild Harvest does not use artificial preservatives, sweeteners, colorings or flavorings and stays away from hydrogenated oils. They also offer a cool program called Healthy Eaters. Healthy Eaters is designed specifically for kids and it allows children to take a tour of the store with a registered dietitian – great field trip idea!
   
   Educated Thought – Shaw’s, which is where I do the bulk of my family’s grocery shopping, is owned by the same company as Albertsons. Since it first appeared in my store several months ago I’ve been buying many of the Wild Harvest products and have become quite a fan of these products as well. As the article pointed out, Wild Harvest is very reasonably priced organic and natural store-brand and can frequently be found on-sale and has products in virtually every aisle of the store. When I can’t make it to Trader Joe’s Wild Harvest has become my next go-to option.
   
   
7. Food Lion – Huge chain with 1,300 stores in the Southeast and Mid-Atlantic. Interestingly, Food Lion is owned by the same company as Hannaford. Well stocked organic fruits and veggies and it also offers its own organic store-brand, Nature’s Place. Like Hannaford it has the “Guided Stars” program.
   
   
8. Publix Super Markets – Southeast based with 952 stores. Like many, it has its own store-brand natural and organic products, GreenWise. It has nutritional programs designed to educate pregnant women and new moms on healthy eating as well as one designed for children. Apparently it is in the process of testing an off-shoot store, Publix GreenWise Market that will focus on organic and natural products.
   
   
9. Pathmark – With 141 stores in the Mid-Atlantic Pathmark is the “largest retailer of locally grown produce in the Northeast.” It’s Live Better! Program encourages healthier eating by offering discounts on fruits and vegetables as well as an on-line program that provides healthful meal ideas and recipes.
   
   
10. SuperTarget – 239 SuperTarget stores in 21 states. Would any shopping list be complete without Target? SuperTarget offers a wider variety of natural brands than its leading competitor (you know who you are). It also has its own natural store-brand, Archer Farms, which offers a range of inexpensive products including cereals, snacks and baked goods.
    
    Educated Thought – While I do not have a Super Target nearby I can attest that I’ve tried many of the Archer Farms products with a high degree of satisfaction – my family especially likes the Archer Farm’s 100% Whole Wheat White. My only complaint would be that it is frequently sold-out when I shop. Also, Target is one of the few places outside the health food store that I can find family lunch box staples like Honest Kids Juice Pouches and the full line of Annie’s snacks among some other more healthy brands that are slightly cheaper at Target.

To find out if any of these stores are within a reasonable distance to your house click on the supermarket’s name above and it will take you directly to their website where you can search the store locator. You can also read more from this article by clicking the link above.

Go On An Expedition Right In Your Produce Aisle

My daughter and I stumbled into a new family tradition when she was recently forced to join me for the weekly grocery store run. The first time it happened we were standing in the produce department and while I was pouring over a mound of lemons looking for the “perfect one” unbeknown to me Rachel was checking out the exotic fruit section of our store. As she thrust an Asian pear into my face and asked “What kind of fruit is this?” I explained to her what it was and where I thought it was grown. I asked her if she would like to take one home to try after dinner, which she quickly and enthusiastically pronounced “Yes!” Needless to say it’s been a while since I have seen my children excited about fruit so I was more than happy to comply. It was not until we returned home and Rachel immediately searched the bags so she could share her exotic treasure with her brother that it got me thinking about the value of my relatively mindless decision to indulge her by buying this pear. I told my kids that from now on every time we visit the grocery store together they can seek out one new fruit or vegetable that we have not sampled before. Not only did this exercise turn out to be a great way to open up their minds and taste buds to new flavor experiences, but it also gave them a feeling of control and peaked their curiosity about the stories behind each of these exotic creations we've brought home – Where does it come from? How is it grown? Is it like any other fruit we've tasted? What kind of nutritional value does it provide? By the way, most of these answers are just a google search a way.

Since this original visit to the store my kids have sampled a variety of new fruits which they probably would of never encountered under normal conditions – some have been enjoyed while others have been met with scrunched up and twisted faces and my having to finish what was left – regardless of the reaction it has been a long-lasting lesson in exploration and open experimentation. I just hope we can find enough new fruits and veggies to keep us going.

"Eat This, Not That for Kids" -- All You Ever Wanted To Know About Our Kids Favorite Foods

Although I am not completely done reading it yet I wanted to clue you in to a new book I’m reading called "Eat This, Not That For Kids." I did not read the first edition, “Eat This, Not That,” but apparently it was written from an adult’s point-of-view where this one is more directly relevant to children and the foods they generally prefer. The layout of the book is pretty interesting – early chapters include a detailed but concise look at general food industry trends that are causing our children to gain weight at an uncomfortable rate. This chapter also shares some really disturbing statics about how living your life overweight can have a life threatening impact on overall health and well-being. While this information was very informative, the later chapters are the reason I picked up the book in the first place as well as the reason I could not wait to share it with you now.

The authors of this book took great pains in analyzing kids’ menu offerings from all of the major chain restaurants as well as have taken a long, hard look at the packaged goods many of us are feeding our kids today, not to mention the food brands we all probably have in our pantries right now.

They separate menu items for each restaurant and the many categories (breakfast foods, frozen foods, salty snacks, etc.) of packaged foods found in the supermarket into two groupings, food our kids should eat (“Eat This”) versus foods deemed unhealthy ( “Not That”). They make specific kids’ menu recommendations and suggest food products that are smarter and healthier choices for our kids compared to those that are considered relatively unhealthy due to high calories, too much fat, sodium and sugar as well as inclusion of such ingredients as high fructose corn syrup and hydrogenated oils.

They’ve done all of the leg work for us and present this information in an incredibly reader-friendly fashion in that it provides photo-driven information with simple, easy to follow nutritional explanation. The book is compact-sized and could easily be kept in the glove compartment of your car or your pocketbook (that is if yours is as big as mine!) and all of the restaurants are listed in alphabetical order.


Here are some of my favorite and disturbing chapters:

Eat This Not That…

At Their Favorite Restaurants - This chapter analyzed the best and worst popular kids’ meals at 40 fast-food and national chain restaurants. While there were some regional restaurants listed here, the vast majority are chains that I both recognized and my family has personally dined at one time or another. I found this chapter particularly sickening because unlike supermarket brands where if you are so inclined (like me) to scan nutritional labels before buying certain products you always know exactly what you’re getting into. Since most restaurants don’t disclose nutritional information right on their menu (and now I understand why) you have to leave it up to your judgment. Let me just say I thought, that is until now, that I have pretty good judgment when it came to making healthy menu choices for my family when eating out. You can imagine how horrified I was that some of my kids' favorite foods to eat when we dine out made the “Not That” list – including some kid mainstays like Panera Kids PB&J (19 grams of sugar in a tiny sandwich!).

At The Supermarket – Not only does this chapter teach us how to better read a nutritional label, it also compares and recommends healthier processed food choices with unhealthier versions within the same category – and remember, this book is specifically for kids so all of the products were chosen for their appeal to the under 4-foot set. They take you through virtually every aisle of the supermarket and give you specific reasons why some products are better for our kids than others. The categories covered in this section are quite extensive and include: Cereal, Granola and Breakfast Bars, Yogurt, Breads, Condiments, Peanut Butter & Jellies, Cheeses, Deli, Trail Mix, Crackers, Crunchy Snacks, Dips, Cookies, Pudding, Juice, Children’s Drinks, Grains, Noodles, Sauces, Soups, Frozen Produce, Frozen Breakfast Entrees, Frozen Snacks, Frozen Meal Entrees, Ice Cream & Other Frozen Novelties. Now don’t go into this with the same cockiness I did. I just assumed that I was buying the best, most healthy products for my kids, but this chapter opened my mind to some of my mistakes. However, I do have to same my tender ego was relieved to see that many of my choices did fall into the “Eat That” category.

At School – This chapter reviews many of the foods our children are faced with when we are not looking over their shoulder – at school. It reviews cafeteria meal choices as well as what our kids commonly encounter in the school vending machines.

I shared this book with my children and they really latched on to it. They had fun reviewing the colorful photo-driven pages and discovering for themselves the value of all kinds of foods. It opened their eyes to exactly what is in many of the foods we try to avoid as a family and they too seemed relieved to discover many of our family food choices fell into the “Eat This” category – for them it was like winning some sort of game.

You should really check this book out and share it with your kids if for no other reason than pure entertainment.

Click on this link and it will take you to Amazon Online Reader. Here you can get a closer look at exactly what you'll find in the book. "Eat This, Not That For Kids"

The Power of Quinoa - Super Grain To The Rescue!

Over the summer my family and I were visiting my sister who happens to be a vegetarian. My sister is an exceptional cook and on this day she served the most delicious salad made with an unusual grain that I’ve seen used in a number of recipes in the past but for whatever reason I have never personally made it. That grain is quinoa – pronounced keen-wah. While the name might take you a couple of attempts to remember the flavor and remarkable health benefits of this under appreciated grain will be extremely difficult to forget.

While quinoa goes relatively unrecognized in this country it has actually been around for at least 6,000 years. Most commonly considered a grain, quinoa is actually “a relative of leafy green vegetables like spinach and Swiss chard” – and a nutritional powerhouse much like these vegetables too.

Quinoa is extremely simple to prepare. It cooks very much like rice but in less time and looks a lot like couscous. When fully cooked quinoa is light and fluffy and has a pleasingly nutty texture, which gives it a much richer flavor profile compared to rice. It is delicious plain, but there are many recipes that cover everything from breakfast, lunch or dinner.

While the pleasantly nutty flavor and ease of preparation should be all you need to know to give quinoa a try, the mind-blowing nutritional profile of quinoa will definitely send you running for the store.

It's A Bird, It’s a Plane, It’s a Supergrain!
Quinoa is considered a “supergrain” in that it is highly nutritious and can supply the body with many of its important daily requirements, including: complex carbohydrates, fats, proteins, vitamins, minerals and fiber.

Quinoa is probably more commonly know and loved among vegetarians because of its high protein content. The protein content is an impressive 11 g for one-half cup of quinoa and unlike wheat and rice, quinoa offers a balanced set of all the essential amino acids needed by humans, making it a complete protein. It takes less quinoa protein to meet one’s protein needs than wheat protein. This is exciting news for anyone with kids that has a difficult time getting them to eat traditional proteins like chicken, beef or fish. I don’t know many kids that would turn down a bowl of rice, pasta or couscous. While quinoa is a bit different from these, it shares many of the same flavor characteristics. The pleasant taste and its versatility could be an awesome way of getting more protein into our kids without the battles.

Quinoa possesses larger quantities of calcium, fat, iron, phosphorus, folic acid and B vitamins than many other grains. One-half cup of dry quinoa contains 51 mg of calcium, compared to 28 mg in the same quantity of whole-wheat grains. One cup of cooked quinoa has the calcium content equal to that of a quart of milk, but because it is from a plant source it is more easily absorbed and believed to be better quality.

Quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus; this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Magnesium, a mineral that helps relax blood vessels, which prevents constriction and rebound dilation, both characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Furthermore, due its ability to relax blood vessels, magnesium can also help with heart disease and improve cardiovascular health.

Quinoa is high in minerals and B vitamins, especially vitamin B6. Two ounces of cooked quinoa offers 14% of the RDA for B6. Niacin, one of the B vitamins usually measured in trace quantities, totals 2.49 mg, a figure considered impressive when it comes to the B vitamins.

Because it is a good source of dietary fiber it is also believed to protect against certain cancers, heart disease, diabetes and obesity. As far as fiber goes, quinoa averages 5 grams of fiber per one-half cup.

With several family members plagued with celiac disease I was thrilled to also learn that quinoa is gluten-free, giving me another tasty option to share at family gatherings. It is also considered extremely easy to digest.

I found this delicious recipe at one of my favorite blogs 101 Cookbooks. Not only is this recipe made with all the healthfulness of quinoa, it also includes other good-for-you ingredients like kale (you can also use spinach), tofu, and tomatoes -- yes, I promise you, my kids loved it! In fact, my husband and 10 year old son fought over the little that was left at the bottom of the bowl and after my son won my husband announced that next time I needed to "make a double recipe." Click on this link to find this recipe at 101 Cookbooks: Heather's Quinoa Recipe. While you are there check out her other Quinoa recipes not to mention her gorgeous site devoted to healthy, mouth-watering cooking.

Quinoa can easily be found in the grain section of your local supermarket. If you cannot locate it in the regular rice aisle go to the grain section in the health food section of the supermarket.

For much more detailed history and nutritional information on quinoa go The Worldest Healthest Foods.

Vote Today And Begin The Healing Of A Nation

It feels like years since this current presidential election process began. I don't know about you, but I am so very, very happy Election Day has finally arrived. I feel that our country has been divided way to long across party lines and with the constant mud slinging, slanderous name-calling and general condescension toward the intellect of the American people I feel this day could not have come any sooner. This democratic process has damaged relationships, divided friends and acquaintances and there seems to be a genuine distrust among people as a result of their political alliances that never existed before.

In my own family, there are many people of different political points of view, which in the past these opinions have been shared with each other with great passion, conviction but most importantly acceptance. Even after a spirited debate we were always able to leave the table having said our piece, but still come together as a family that respected and loved one another for their differences. I always thought it was a great lesson for my children. It teaches them that it is ok to have your own opinions and if you share them wisely and respectfully people will respond. Unfortunately, the more this election turned into a bloody boxing match, these good-natured and thought-provoking political conversations seemed to grow more and more contentious and personal that it finally got to the point we collectively decided we could no longer discuss politics at family gatherings. What a shame it was for us! Having come from my own family where we were not permitted to disagree, I always cherished the lively debate that would often ensue at these gatherings. These conversations would sometimes start at dinner or sometimes it would wait until dessert, but once they got going you knew you were in for a fun roller-coaster of a ride. If these conversations turned personal and accusatory among people who know and deeply love one another what can that mean for the general public?

So with Election Day finally here let us all demonstrate the importance of being part of the process for our children and also let us show them that while we might disagree with others on the nuisances of politics we collectively want what is best for our country. If not only for the benefit of our children let us all agree that regardless of whether our party wins or loses today we WILL come together and heal the wounds of the past in order to create the change we need to get this great country of ours back up on its feet again.

Let’s remember something very important – at the end of the day, it is all about the children and working together to make sure they have a safe, clean, stable and supportive world to hopefully raise their own children in some day.

Now, go out and VOTE and then do something fun with your kids today!

In the October issue of Family Fun magazine I saw this really cute alternative to the over-sized carmel apple we've all grown so accustomed to seeing at this time of year. While I love a sweet and chewy carmel apple as much as the next guy, it is often way too much of everything for my kids to eat -- way too much sugar, way too much food for their itty bitty bellies and definitely way too much of a sticky, icky mess for mom to clean-up when they've finally given up trying to devour the entire carmel coated apple. Oh, and the most important point I neglected to mention is that it is also way too tempting for me to finish off both carmel apples that lie abandoned by my two children!

I made these bite-sized apple treats for my daughter's in-school Halloween party. Yes, it is covered in chocolate, but at least they also get a small bite of fruit (wink) to go along with it and all of the other sweets they gobbled down on this day.

While Halloween has been packed away until next year, I thought it was worth posting these treats since they still reflect the season. They would be a simple and fun activity to do with the kids for a Harvest Fair or Thanksgiving.

Click on the link below to go directly to this recipe at Family Fun.

Mini Carmel Apple Recipe at Family Fun

Little hint -- I was concerned I would waste a lot of the apple making this recipe, which was simply not the case. However, with the apple pieces I had leftover I made myself a quick and easy warmed apple sauce, which I then ate with yogurt and granola for lunch - YUM. It's really easy. Simply place whatever pieces of apple you have leftover into a microwave-safe bowl, splash a couple of tablespoons of water and sprinkle with a little cinnamon and nutmeg. Microwave for about 1 minute (it depends on how much you have); mash apple with fork and enjoy!