[Debunking Healthy Food Myths] Myth #3: Healthy food is SO hard to make. Waaaah!

By Shaina Kamman

Shaina is a Board Certified Health Coach. She works with mothers and others who are hungry for change and ready to make healthy food the staple in their home. She is a graduate of the Institute for Integrative Nutrition, the world’s largest nutrition school, and she is also a member of the American Association of Drugless Practitioners and the Weston A Price Foundation.

Myth #3: Healthy Food is SO Hard to Make. Waaaah!

The actual myth goes something like this: Healthy foods are SO hard to make because they are so terribly time-consuming. I will never be able to be both sane and healthy! Waah.

This, of course, is not the truth of the matter. The truth is that potchke foods are terribly time-consuming to make, and can easily wear down your sanity. Foods that necessitate a lot of peeling, chopping, sautéing, and/or many different pots, pans, bowls, and utensils are potchke foods. There is nothing about healthy foods that mandates you making a large mess, or spend a lot of time in your kitchen. 

Healthy foods made with simple ingredients can be prepared in a snap. Today’s simple example is scrambled eggs served with sliced tomato.

Crack the eggs. If you keep kosher -or you are just grossed out by blood spots- check for blood spots. If all is free and clear, go ahead and scramble it up with a fork. Pour it into a preheated pan with butter. WHAT? The crowd gasps. Yes, butter. Just like your great-grandmother used. Scramble it all around until it’s as soft and mushy, or as hard, as you like it. Plop it on a plate next to some tomato slices. Salt and pepper to taste, and voil`a. The breakfast of champions.

Why, you ask? Why is this the breakfast of champions?

Let’s see. Eggs. Incredible, edible eggs. Good quality eggs are rich in just about every nutrient we’ve discovered, especially Vitamins A and D. They have sulphur-containing proteins, which are necessary for the integrity of cell membranes, and contain amino acids tryptophan and methionine that promote a healthy nervous system and good moods! Waah no more. Egg yolk is the most concentrated source of a B Vitamin called choline that we know of. Regarding minerals, eggs are an outstanding source of “heme” iron, which is one of the most absorbable forms of iron. They also provide calcium, phosphorus, and trace minerals. Overall, chicken eggs are considered to be the “most complete” protein source in a single food. In fact, the amino acid profile in an egg is so well proportioned that eggs are used as the reference point in judging the protein quality of other foods.

Butter. It’s bettah with buttah. Good quality butter is a wonderful source of fat-soluble Vitamins A and D, and they are in a most absorbable form. Because of this, in many primitive cultures, butter from grass-fed cows is prized for being especially beneficial for children and expectant mothers. These fat-soluble vitamins found so abundantly in butter act as a catalyst for mineral absorption. Without them, our body is not able to utilize the minerals we ingest, even if they are present in abundance. They are essential for growth, for healthy bones, and for the proper development of our nervous system and brain. Many studies show that butterfat is crucial in maintaining normal reproductive powers, as it is rich in Vitamin E, a precursor for sex hormones.

Tomatoes provide Vitamin C, carotenoids, B-Complex, potassium, magnesium, phosphorus, and calcium. Along with other red fruits, tomatoes are a wonderful source of lycopene, which is valuable in protecting us from cancer.

Now, the recipes I’ve shared in this little mini-series are not exactly earth-shatteringly unique. They are intentionally very basic and simple. Preparing body-building, brain-building, good-mood-supporting, and delicious food for your family is practical, relatively easy, and valuable goal for every home-makin’ Priestess.

Myth #3 has been debunked!

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For more information on Shaina’s Health Coaching practice visit www.lifewithin.info and LIKE Life Within on facebook at facebook.com/pages/The-Life-Within/476284052385632 Considering if Shaina’s program is the right fit for you? Mention this LadyMama article for a 10% discount on your initial consultation!

LUNCHES MAKE ME CRINGE: The search for healthier lunches on a budget

By Becky Brownstein 

Becky Brownstein is a  wife, mother of five, cleaning lady, chef, program/trip organizer, taxi driver, blogger and all around great gal that lives in Kingston, Pennsylvania. Visit her website at http://spitsgiggles.blogspot.com where she shares all her experiences as a mother with the motto, "When all else fails, laugh!" 

LUNCHES MAKE ME CRINGE: 
The search for healthier lunches on a budget
(+ 4 lunch ideas you should try!)

Lunches. Uch... Just the word alone makes me cringe. It’s the last chore of the night (on a good night) and it’s the hardest. Especially when the cupboards are running low. As soon as you start chucking cereal in a bag, you know it’s time to go to the store.

Last school year I made it my own “Mother-Mission” to make healthier lunches without going over my food budget. I also wanted to get rid of the guilt of spending money on baggies that just get tossed out without a second glance. When I keep to a budget, I have to keep everything in mind. With my budget in mind and with the idea of not over-using baggies, I set out to look for a reusable container that would make that possible.

I found these sectioned ziploc containers.

They held up for a few months so I had to replace them in the middle of the year plus, they leaked. A lot. I spent a lot of time saran wrapping the apple sauce inside one of the sections. But it still didn’t cost as much as an actual apple sauce to go cup. Plus, it was one container to clean and it was durable. But the con’s outweighed the pro’s, so this school year I set out to spend a little more money and get something better.

I found this Rubbermaid lunchblox kit.

That blue thing in the middle is an ice pack. They are durable, easily washable, sparkle when they are clean and look really cute. The kids like them better since they can grab one container to take out to recess.  A few of the con’s are It’s easier for the kids to lose lids or misplace them.

The lids also have potential to get yucky stuff trapped so you have to make sure to clean those out well. I also have so many little containers to wash. But it beats saran wrapping. I fill up a sink tub with hot soapy water and either me or the kids will chuck the containers inside.

I mainly use the Lunchblox kit for the fresh fruit and vegetables. I use smaller ziploc containers for the carb snacks. I have 1 box of sandwich baggies for the times I must use them (usually for half a cucumber or tomato), or the times my kids ask for extra snacks, but other than those few times, I don’t use them.

When making lunches I try to think of healthy foods that I know my kids will like, not what I hope they’ll like. I usually ask them “will you guys eat green beans if they were in your lunch?” Either they will answer excitedly or look at me like I was insane and yell “no way!” I also try to keep things the same for everyone. If I know all the kids will eat grapes, I’ll put grapes. But if two kids don’t like bananas, I won’t put bananas at all. But if it’s only one kid who has an aversion to that specific food I’ll make an exception. If I had to make different things for everyone, it would make things really hard for me. Plus, there is a greater chance for mess ups.

One time my daughter came home with two full containers of applesauce and said to me “I don’t even like applesauce!” Shortly after, my husband came home and said “I would like to speak with your quality control department please.” He came home with one full container of grapes. He ate the other. So yeah, mess ups happen. Especially because it’s the last chore of the night. Don’t judge!

Now the fun part!

LUNCH #1

For the main dish I made flat bread (easiest and quickest to make when I didn’t have a chance to get bread) with a small cup of jelly for dipping. Next to that is homemade granola that the kids LOVED. Then it’s cut up baby carrots, applesauce and cut up watermelon.


LUNCH #2

The main dish is tomato, cucumber and lettuce sandwich with a a little bit of mayo. The sides are dried fruit and nuts, pickles, deviled eggs, pretzels and a clementine or half an apple.

LUNCH #3

The main dish is a pizza pocket. (I take frozen dinner rolls out while I make dinner and let them defrost/rise until I am ready to make lunches. I then shape them into round circles, add sauce, cheese and mushrooms or olives and bake.) The sides are edamame beans, applesauce, grapes and corn chips.


Lunch #4 

The main dish is a cream cheese sandwich. Not that exciting but the kids could eat those every day. The sides are sugar snap peas, cantaloupe (one is kiwi since my oldest hates cantaloupe) dried fruit and nuts and homemade date bars. (It was my first attempt at these whole wheat bars and I had to agree with my kids that they sucked. I will not be making those again.)

These are just a few examples. I juggle things around, switch around the vegetable options and try to pick things my kids will like. I am not a dietician or a crazy health nut. I just know my kids and know their reaction to overloads of sugar. They crash. Big time! Plus, if I give them sweets as snacks, they are hungry not even an hour later and come home with crazy stomach pains. I used to send them with store bought granola bars but they didn’t feel well after. 

After starting to make lunches like these, my kids have been coming home with empty containers and started requesting healthy snacks first when they are home without even realizing it. Because of that I don’t buy a lot of the snacks I used to. It’s a lot healthier and makes them a lot happier. Sugar treats have become just that, treats.

[Debunking Healthy Food Myths] Myth #2: Healthy Food Costs an Arm and a Leg

By Shaina Kamman

Shaina is a Board Certified Health Coach. She works with mothers and others who are hungry for change and ready to make healthy food the staple in their home. She is a graduate of the Institute for Integrative Nutrition, the world’s largest nutrition school, and she is also a member of the American Association of Drugless Practitioners and the Weston A Price Foundation.

DEBUNKING HEALTHY FOOD MYTHS
With Shaina Kamman

Myth #2: 

Healthy Food Costs an Arm and a Leg

[Read here for Myth #2]

Let's jump right in with the fact here:

Packaged, ready-made, anything-with-a-shiny-wrapper costs an arm and a leg, and will put a real and unnecessary drain on your resources. In addition, packaged, ready-made, anything-with-a-shiny-wrapper is not necessarily healthy.

So how do we make healthy food that is economical? Well, let’s first remember our #1 Starting Place. Ask yourself: Would my great-grandmother recognize this and feed it to her family? If the answer is yes, you are onto something good!

Today’s simple example is a delicious, deeply nourishing, and easy-to-make soup.

Cream of Broccoli Soup

1. In a big pot, sauté onions and celery in Extra Virgin Olive Oil on a medium flame until translucent. Add in salt and whatever spices you like. 

2. Chop up broccoli and potatoes into 1-2 inch pieces and throw them into the pot. Add leftover chicken soup broth from Shabbos (or whenever else you made it). 

3. Bring it all to a boil, and then simmer until the broccoli and potatoes are soft, about 30 minutes. Then blend it all up with an immersion blender. 

[Some tips: Cilantro Lovers, you can add in half a bunch of chopped cilantro to the pot a few minutes before you blend it. And if you want it really creamy, you can add a tablespoon or two of coconut cream to each bowl. Serve with a piece of whole grain bread and you’ve got a complete meal.]

The soup freezes well and can be brought out again as a super-fast, super-healthy, super-delicious dinner. This is the kind of ready-made that is great!

So what’s so good about it, hmm?

Onions, broccoli, and potatoes are some of the most inexpensive and most nourishing vegetables. Broccoli is high in carotenoids and Vitamin C and contains B-complex, phosphorus, and potassium. It is also rich in chromium, which protects against diabetes, and indoles, which is a potent anti-cancer substance.

Onions contain carotenoids, B-Complex Vitamins, all-important B6 and Vitamin C, calcium, magnesium, potassium, and sulphur compounds. They improve kidney function, lower cholesterol, have anti-bacterial qualities, and are also helpful in breaking up mucus in the throat, lungs, and nasal passageways. Potatoes provide Vitamin C and B-Complex, potassium, calcium, and iron.

Chicken broth is inexpensive to make (and is sort of free is you are using leftovers that would have been thrown out!) and is a real powerhouse nutritionally. Chicken broth, like other meat stocks, contains the minerals from the bones, cartilage, marrow, and vegetables in the form of electrolytes, which makes them very easy to digest and assimilate in the body. It is also rich in gelatin, which aids digestion and has been used to successfully treat many intestinal disorders including hyperacidity, colitis, Crohn’s disease, and many chronic disorders including anemia, diabetes, muscular dystrophy, and cancer. The amino acids that are released from the cartilage into the broth have been used in the treatment of cancer and rheumatoid arthritis. And Rambam and your great-grandmother both prescribed chicken broth as treatment for colds and asthma.

Add it all together and you see that this meal will not cost you an arm and a leg, is delicious, and can be frozen for a quick dinner for when you need it. And is something your great-grandmother and Rambam would be proud of!

Myth #2 has been debunked.

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For more information on Shaina’s Health Coaching practice visit www.lifewithin.info and LIKE Life Within on Facebook! Considering if Shaina’s program is the right fit for you? Mention this LadyMama article for a 10% discount on your initial consultation!

[Debunking Healthy Food Myths] Myth #1: Healthy Food Tastes Like Cardboard

By Shaina Kamman

Shaina is a Board Certified Health Coach. She works with mothers and others who are hungry for change and ready to make healthy food the staple in their home. She is a graduate of the Institute for Integrative Nutrition, the world’s largest nutrition school, and she is also a member of the American Association of Drugless Practitioners and the Weston A Price Foundation.

DEBUNKING HEALTHY FOOD MYTHS
With Shaina Kamman

Myth #1: Healthy Food Tastes Like Cardboard

There is a myth going around, and it’s been here for a while. I can definitely remember it from when I was a kid. The myth is that healthy food tastes like cardboard. And I think many of us can attest to that. Who remembers eating those fat-free, sugar-free, low-sodium poser “cookies” that taste like cardboard because they are, in fact, basically cardboard? I do.

But there is a catch. Here is the question: Are those fat-free, sugar-free, low sodium poser “cookies” actually healthy? The answer is a resounding no. Those beautifully packaged little cardboard morsels that will last for ten years on a supermarket shelf are not healthy.  After ten years, if the bugs and the bacteria are still not interested in those things, it’s a pretty clear sign that there was nothing of value to begin with. So- not cookies, not healthy, not yummy. What a bargain.

In our current world, with such vast food choices, how does one identify which foods are actually healthy? It’s easy for anyone’s head to spin, even the intelligent and consciously discerning. When I work with my clientele, I ask them to let go of the “____-free” stigma and switch to something more simple, and much, much more accurate: If it is something your great-grandmother would recognize and feed her family, that is a great place to start.

Let’s start with a simple recipe for Garlic Green Beans:
Steam or blanch green beans to your own desired crunchy/mushyness. In a separate pan, gently sauté garlic in Extra Virgin Olive Oil for about ten seconds. Turn off the fire and add in the drained green beans. Toss it all up, add salt, and serve. Could it be easier? Come on! 

Want to feel good about it?  


Green beans are high in calcium, potassium, and B-complex vitamins. Studies show that, along with other green veggies, they reduce the risk of lung cancer.

Garlic is a rich source of dietary sulphur and selenium, and is great for treating blood pressure disorders, infections, headaches, and parasites. Garlic also contains an oil called allyl disulphate that acts as an anti-bacterial agent in the gut. It lowers cholesterol, prevents cancer, protects again blood clotting, aids in treating bronchitis and emphysema, and strengthens the immune system. BOOM! Drop the Bomb!

Extra Virgin Olive Oil is a wonderful stable monounsaturated fat that is 75% oleic acid, which helps to regulate blood sugar. It is rich in antioxidants and Vitamin E, and above all, it has proven the test of time.

So what do we have here? A delicious, easy to make dish that is incredibly healthy, tastes nothing like cardboard, and is something your great grandmother would be proud of.

Myth #1 has been debunked!
On a side note, when is sent this article to Mimi, she wanted to know: “But are there any legit healthy "foods from the shelf" ideas that are tasty and healthy? Well, everything is on a continuum. Ideally, yes, if you make it in your kitchen, 95% if the time it will be better for you than packaged. When you cook, you probably don’t add toxic preservatives, food coloring, or the cheapest yuckiest oils available. However, that being said, I also have a quick tip for buying packaged anything. If you can pronounce the ingredients, go for it. If you can’t, its likely more related to plastic than food.

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For more information on Shaina’s Health Coaching practice visit www.lifewithin.info and LIKE Life Within on Facebook! Considering if Shaina’s program is the right fit for you? Mention this LadyMama article for a 10% discount on your initial consultation!

Guest Blogger: Fast, Simple and Yummy Recipes

Submitted by Moussia Kohanbash

Moussia lives in Pittsburgh with her husband. In her spare time, she blogs at  www.fashionfirecracker.blogspot.com, all about her busy life cooking super fast and easy meals, traveling the world, and  gaining inspiration from all around to create fashionable, modest and affordable looks.

Fast, Simple, and Yummy

Submitted by Moussia Kohanbash

"Fast, Simple, and Yummy" is the mantra I use when I enter the kitchen. I want good food, and I want it now (the disease of instant gratification.) So for you dear reader I did my research and found the fastest, healthiest and most delicious way to cook your most basic entres that are sure to be palatable to both children and adults: pasta, salmon, chicken, and brisket/french roast. These have been tested and deemed worthy by many a Shabbos guest and so please share them and use them so they may please many taste buds in the future!

Macaroni Muffins

www.allrecipes.com

• 2 cups uncooked elbow macaroni
• 1 tablespoon butter
• 1 egg, beaten
• 1 cup milk
• 1 1/2 cups shredded sharp Cheddar cheese
• 1 1/2 cups shredded mozzarella cheese
• 1/2 cup seasoned dry bread crumbs
• 2 teaspoons olive oil - I splurged and use truffle oil and it made SUCH a difference
• 1/2 teaspoon salt

• 
  Preheat the oven to 350 degrees F (175 degrees C). Grease a muffin tin with nonstick cooking spray. In a small bowl, stir together the bread crumbs, olive oil and salt; set aside. 
• 
  
• Cook macaroni and return to the pan; stir in the butter and egg until pasta is evenly coated. Reserve 1/2 cup of sharp Cheddar cheese and stir the remaining Cheddar cheese, milk and mozzarella cheese into the pasta. Spoon into the prepared muffin tin. Sprinkle the reserved cheese and the bread crumb mixture over the tops. 
• 
  
• Sprinkle basil and sea/kosher salt for an extra flavor boost
• 
  
• Bake for 30 minutes in the preheated oven, or until the topping is nicely browned. Allow the muffins to cool for about ten minutes before removing from the pan. This will allow the cheese to set and they will hold their muffin shape. 
•  

Baked Salmon

Persian Food from the Non-Persian Bride

1 ½ lbs of salmon

spray oil
1/4 tsp paprika
1/4 tsp seasoned salt
1/4 tsp salt
1/4  tsp pepper
1/2 tsp garlic powder or 3 cloves of minced garlic
3 tbsp of olive oil

Place fish in sprayed pan. Rub fish with seasonings and olive oil. Bake for 25 minutes at 350

Chicken

Adapted from Quick and Kosher

1 chicken
1 ½ c. honey
½ c. soy sauce
1/4  c. olive oil
2 tbsp garlic powder
1 tsp black pepper

Mix all and bake at 350 for 1.5 hrs or to your preference making sure to turn over peices to ensure even baking

French Roast

4 lbs of brisket or French Roast
2 onions sliced
1 bottle of beer (dark)
3 tbsp of meat tenderizer 
6 garlic cloves
3 tbsp of Montreal steak seasoning

Cooking with your Kid (PART 1)

By Mimi Hecht

COOKING WITH YOUR KID

or "How I Involved my Toddler in Dinner Prep and Why it was a Treat for us Both"

I typically spend a lot of emotional energy keeping my two active boys occupied while I prepare dinner between 3 and 4 o'clock. I move very quickly in the kitchen and like to whisk around grabbing things from the fridge, chopping and sautéing.  More specifically, having the curiosity of Shney (2 1/2 years old) getting into the fridge and Dovi (13 months) exploring the pots and pans is not my idea of playtime. And certainly not when I just want to get dinner prep done with. (Yes, I know that it sounds like I might need a lesson in dinner organization to help relieve this stress...and you would be right.)

But one evening last week, I had a realization that has already completely changed and uplifted my evenings as a stay-at-home and work-from-home mom. 

Instead of "shunning" Shney from the kitchen and going to great lengths to make sure he's out of my way, I decided "What the hey, let's do this together." 

Now, let me be clear here, in the name of honesty. I am NOT one of those moms who would excel as a kindergarten teacher. I get bored after an hour of playing with my kids. I can often be quite selfish, finding ways for my kids to entertain themselves as opposed to climbing into their world. Don't get me wrong, I love my kids. But I also love playgroup, babysitters and Baby Einstein. So in short, it certainly was not my first instinct to try and incorporate a messy and bossy toddler into my dinner prep. Honestly, this probably happened I was in an exceptionally good mood. 

So on a whim I gave Shney the front seat to making baked potato/sweet potato "fries." 

It would take patience...

...but it would pay off!

Let's do it!

(Alternate title: Time to wash those hands 

that have been God-knows-where today!)

First thing you need is a kid stool. Cooking with your kid is impossible without it! The stool brought Shney into mommy's world so he didn't feel any limitations of little land.  We have a Mommy's Helper Step Up Non-Slip Froggie Stepstool and we love it! 

STEP RIGHT UP, CHEF SHNEY!

Watchu lookin' at? I'm making dinner!

First, Shney helped me decide how many potatoes to use. So already, we were learning about "too little" and "too much." And the amount we chose also allowed us to enthusiastically practice counting to 10 :)  

After I peeled the potatoes, Shney washed each one and handed it back to me: "All clean!"Then I started cutting them. But even though he can't actually handle the knife, I let him do some decision making as I sliced each potato. Should I cut it this way? That way? Is this too big? Should we cut it some more? I was delighted that he actually had an opinion about the size of the fries. He definitely favored the thicker variety, so I went with it.  

Interview (and Rosh Hashana Recipe!) with "Kosher In The Kitch" star Nina Safar!

LadyMama had a virtual "sit-down" with Nina Safar, creator of KosherInTheKitch.com.Read her honest take on life in the kitch, her memorable dish flops, great buying tips for the kitch and what she cares about more than Prada and Chanel (you guessed it, her dream kitchen!). 


Saving the best for last!  **RECIPE!**
Don't miss the incredible Rosh Hashana recipe Nina shares at the end of the interview! 

When did you start appreciating food and being in the kitchen?

Growing up, there was always a warm home cooked meal and yummy snacks waiting for us after school. My moms cinnamon buns and chocolate babka are still my favorite desserts and I love the fact that I can always count on there being freshly baked chocolate chip cookies in her cookie jar!

What are the challenges of keeping Kosher in the Kitch? Have you ever craved making a non-kosher recipe? Be honest.

I am a food-show addict. In fact, when I was pregnant with my son I was too sick to eat but still had the usual pregnancy cravings so I would watch “Man Vs. Food” and lived vicariously through Adam Richman. I always get jealous watching him travel the states and sample grub from all over. Thick juicy burgers, cheesy pizza, sweet and savory breakfasts like french toast with sunny side up eggs on top, dripping with syrup. It always looks AMAZING. The orthodox foodie in me is furious that us Kosher eaters don’t seem to have as many options when it comes to eating out. Kosher food does not have to be boring. Why is it that most Kosher spots only serve scrambled eggs and bland potatoes for breakfast? It’s not non Kosher food I crave, it’s the adventurous and unique options non Kosher eaters have available to them that I am envious of.