Tag Archives: healthy meal recipes

Healthy Meal Planning Help for Parents with Picky Eaters

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Picky eaters are a tough crowd to please, no doubt about it. You could whip up an award winning culinary masterpiece and they would still recoil from broccoli, shudder at an egg yolk, and shun cantaloupe. The best thing to do if you have a nightmarishly picky eater is to inform yourself of its causes and effects, then take action.

Why it happens

There are two factors involved behind the making of a picky palate: genetics and biology.

  • Genetics: That’s right, if you have a picky eater, you may have only yourself to blame. A study by the Department of Epidemiology and Public Health at University College London showed that food neophobia, or picky eating, is about 78% genetic, while the other 22% is environmental.
  • Biology: Okay, you may not have _only_ yourself to blame (but it’s mostly your fault). Many pediatricians contend that young children are “prewired” to select the most energy-rich foods available. Dr. Gwen Dewar informs us that, “Smaller creatures tend to have smaller, shorter digestive tracts, making it more difficult to digest food that is high in fiber and/or toxins. So natural selection has put the squeeze on little guys: They need to focus on foods that deliver a lot of energy with little bulk.” The foods with the most energy and calories? Sweets, French fries, and sodas. While such statements are still a bit controversial, it’s logical to hypothesize that children gravitate towards the sweetest and most energy-rich foods for reasons of survival.

How to React

There are plenty of different tactics that we, as parents, can take when trying to get our children to eat nutrient-rich foods. Of course, your parenting style and the severity of your child’s “food neophobia” will dictate how you should approach your child and introduce new foods. You may try some of these options when trying to get your child to eat new foods:

  • Work with them: Instead of working against them, work with your children. Just relax, take a deep breath, and remember that they no matter what you do, children are not going to simply change their tastes overnight. Jean Mercer, PhD, says, “As for what we can do–it’s very clear that forcing, bribing,or coaxing children to eat specific items does not increase their preference for those foods. Working to make those foods more familiar can help.” Constantly putting broccoli or a salad on the table will help your child become more familiar with these foods. Eventually, your child will come around (or so we hope!).
  • Playing Sneaky Mommy: If your children are severely malnourished and you are desperate to give them the proper nutrients, you may have no other option than to subtly cook with nutritious ingredients. Reference Jessica Seinfeld’s “Deceptively Delicious,” a book of recipes based on fruit and vegetable purées that are blended into food in a way that she says children won’t notice. Seinfeld’s mac & cheese includes winter squash and cauliflower, pureed and added to the recipe and disguised under low fat cheddar cheese while her hamburger patties call for cauliflower, carrots, and sprouts. Now that’s sneaky. If trying this tactic be very careful: if your deceptive plan fails, your kids could remain skeptical of your cooking for years to come.
  • Getting them involved: If you’re not exactly the “Sneaky Mommy” type, you could try simply getting your kids involved with your cooking. Dress them up in an apron and have a cooking day. With a behind the scenes view, your child may be less leery of the food you prepare and, fingers crossed, more eager to try it.

If you’re feeling hopeless about your picky eater situation, don’t be! Picky eating will pass in time.  “Unless it becomes a huge issue, [picky eating] tends to be a little more fleeting than parents think,” says Harriet Worobey, director of the Nutritional Sciences Preschool at Rutgers University. “I know a year can seem like five to parents, but these food jags are normal.” Like Worobey says, be patient and your child will eventually reach for the veggies.

 

Family Meal Recipes: a Luscious Lean Burger

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Sure, burgers have received a pretty bad rap as of late, with rumors that claim red meat can be the cause of all sorts of ailments. Many nutritionists, however, contend that lean beef can be a great part of any diet. Registered dietician Nancy Anderson, for example, claims that though ground beef shouldn’t be eaten more than 2-3 times a week, it’s a great source of protein and iron. While the whole family enjoys a hearty, fatty burger, you may want to keep an eye on your family’s health by opting for the lean, healthy alternative or other healthy family recipes. However, many people have no clue how to cook a lean burger to make it just as luscious and delicious as its fatty counterparts. Don’t worry — there are plenty of tips that can help you trick your family into thinking they are eating the real deal.

Choosing the meat

All lean burgers start at the meat. Turkey burgers taste great and carry the same consistency as beef burgers. You could also try bison burgers or even veggie burgers if you’re feeling a bit adventurous.

  • Turkey Burgers: Ground turkey, bread crumbs, onion, egg whites and garlic can be combined to make a mean turkey burger. Turkey burgers should reach an internal temperature of about 180F.
  • Bison Burgers: If you want to go the bison burger route, look for 80-90% lean meat. Less than 10% fat may result in a dry burger. Cook your burger until it’s at least 160F internally. A continuous heat of about 475-500F will result in a well done bison burger.
  • Veggie Burgers: Black beans, panko breadcrumbs, eggs, scallions, basil, garlic and various spices make a delicious black bean burger and red beets, black beans, and brown rice can be combined to make a burger with a strikingly beef-like consistency.

Cooking Tips for Lean Burgers

You could go with turkey, veggie, or bison burgers, but lean beef reigns supreme when it comes to the “healthy” burger. Lean meat is defined by the USDA as meat that has less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 100-gram. All these factors combined and you have yourself a healthy burger. Keep these tips in mind if you want to cook up a lean burger tonight:

  • Outdoor grilling is ideal for your meat to give it massive amounts of flavor and a juicy interior.
  • Try to handle and shape your burgers as little as possible when making them into patties and never press down on your lean burgers as they cook. This will keep them nice and juicy.
  • Leaner burgers require a lower cooking temperature and could be easier to cook with added ingredients, which help increase moisture. Ingredients that give you a bit of moisture include sauces, toppings, or add-ins. Use veggies like onions, tomatoes, mushrooms, and pickles, to give your burger some moisture.
  • It doesn’t stop at the burger. If you pair your lean burger with French fries and a soda pop, you may be defeating the whole purpose of the meal. Instead, bake sweet potato fries and serve your dish with iced tea.

Next time you’re at the grill, try to prepare some family real recipes that aren’t saturated in fats. Make sure your family is taking in great, healthy meals for a healthy and happier lifestyle.