Posted on December 28, 2009 in food and nutrition

**The following guest post is the last one in a series of four by Chef Dave Zino, Executive Chef with the National Cattleman’s Beef Association**

As you know, this time of year is busier than usual: Christmas, Hanukkah, holiday parties, family get-togethers, well, you know the drill. And on top of all the daily work and family obligations, many of us face the ultimate question of, “What’s for Dinner?”

Even though your favorite take-out place may be right around the corner, placing orders to-go and splurging on restaurant dinners isn’t really budget-friendly when you’re trying to save those extra dollars for gifts this holiday season. A nice way to decompress during all the hustle and bustle is to take a step back and pop into the grocery store, buy just a few items and cook a satisfying, feel-good meal; with beef as the centerpiece, of course.  

Dollar for dollar, beef works hard and delivers a powerful punch of protein and essential vitamins and minerals. Here are a couple of rules of thumb that I like to follow when I’m looking to stretch my dollar, especially during the holidays: 

Evaluate Cost per Serving v. Price per Pound

• When it comes to the dinner table, look for value in the cost per serving, not the price per pound. The amount of beef you need will vary with each cut. Review our helpful guidelines on how many servings each cut will yield, and plan your grocery list ahead of time to make wise shopping choices. Five minutes of planning can help you save and you’ll be less likely to drop items into your cart that you don’t need.

Less Tender Cuts are Diamonds in the Rough

• Less-tender cuts of beef are inexpensive and if cooked properly, produce delicious flavor, texture and unparalleled satisfaction. If you remember my last post, we discussed braising and slow cooking. Inexpensive cuts from the Chuck and Round are perfect for this cooking method.  Some of the best beef dinners I’ve ever had were a result of this cooking process. Flavor doesn’t have to equate to high prices.

Go Ahead, Buy in Bulk

• A great way to save money is to purchase whole roasts and then cut them into steaks. Another option is to take some of those steaks and cut them into cubes for kabobs, stew or strips for stir-fry. Your local butcher may be happy to slice them for you without added cost. Plan ahead and freeze cut beef for 6 to 12 months. Check out my video on You Tube that covers off on how to slice and save a tenderloin roast.

Looking Ahead to 2010…

And for those looking for a little insight into food trends for 2010, Mintel (a trends research group) reports that sweet potatoes are going to be next year’s “must have” veggie. They’re packed with vitamin A and pair beautifully with nutrient-rich beef. Below are some of our favorite dishes that marry the on-trend sweet potatoes with all around goodness from the land of protein. We hope you enjoy them as much as we do.  

• Beef Ribeye & Root Vegetables
• Ancho Chili-Rubbed Beef Roast
• Autumn Beef & Cider Stew
• Cumin-Rubbed Steak & Roasted Root Vegetable Salad

 It’s been great sharing with you this season. For weekly updates, recipes and tips, sign up for our weekly Beef So Simple newsletter. Look forward to hearing from you on our Facebook fan page and feel free to stay in touch with me on Twitter.  

Happy Holidays!

Chef Dave

As Executive Chef for the leading food authority on beef and veal, Dave Zino is responsible for concept development, ideation and recipe development for the beef industry. Dave also works very closely with the checkoff-funded Beef Innovations Group in evaluating and developing new beef products.

Connect with us online!

Visit www.BeefItsWhatsForDinner.com

Join the BeefItsWhatsForDinner Facebook Fan Page

Follow Chef Dave @zcooks on Twitter

Follow @BeefForDinner on Twitter

Posted on December 9, 2009 in food and nutrition

**The following guest post is the third in a series of four by Chef Dave Zino, Executive Chef with the National Cattleman’s Beef Association**

Hello again, everyone. I hope you had a wonderful Thanksgiving holiday. Now that we are “officially”  in the hustle and bustle of the holiday season, I figured it would be a great time to share some tips on quick, simple appetizers and small bite beef plates for kids and time-strapped families.

Everyone knows that kids can be picky eaters. I meet many parents who say their kids turn up their noses at anything that isn’t delivered by a local pizzeria or that comes in a box with a toy. So if you want to broaden your children’s culinary horizons, it helps to pick fun, easy-to-eat snacks that don’t require them to be seated at the dinner table with a fork and knife.

What’s also great about the three recipes below is that they are easy-to-prepare and use ingredients that can be found at any major grocery store. Not to mention they are fun and tasty, guaranteed to please everyone.

Spicy Buffalo-Style Meatballs

These bite-size meatballs have a nice kick that can be balanced with a side of cool blue cheese or ranch dressing for dipping. They are super easy to make and would be an ideal option when cooking for a group of your child’s friends at a sleepover. If the kids don’t like spicy foods, you can easily substitute your favorite sweet or tangy BBQ sauce. 

Grilled Salsa Steak Appetizer

Kids love chips and salsa, and this recipe will make for a perfect protein-packed afternoon snack. All you need are two beef shoulder top blade (flat iron) steaks, a jar of your favorite chunky salsa, some guacamole (store bought is fine), and a little cilantro. The steaks are marinated right in the salsa to give them a little extra zip too. 

Hot Beef “Sundaes”

I know, I know, sundaes are usually associated with desserts, but trust me – this unique interpretation is a fun, colorful change of pace. As an added benefit, they can be served in simple plastic cups, which make them easy for kids to carry and eat.  
 
So, go ahead and give one of these recipes a try next time you’ve got a pack of hungry, anxious kids to feed. Drop me a line on Twitter too; I’d love to hear what they thought. If you’d like more easy beef recipes, remember that you can find hundreds of free recipes by checking out BeefItsWhatsForDinner.com on your home computer or mobile device. The site truly gives you all the know before you go.

Until next time, have fun with your kids and your food this holiday season!

Chef Dave

As Executive Chef for the leading food authority on beef and veal, Dave Zino is responsible for concept development, ideation and recipe development for the beef industry. Dave also works very closely with the checkoff-funded Beef Innovations Group in evaluating and developing new beef products.

Connect with us online!

Visit www.BeefItsWhatsForDinner.com

Join the BeefItsWhatsForDinner Facebook Fan Page

Follow Chef Dave @zcooks on Twitter

Follow @BeefForDinner on Twitter

Posted on November 23, 2009 in food and nutrition

**The following guest post is the second in a series of four by Chef Dave Zino, Executive Chef with the National Cattleman’s Beef Association**

During the holidays it seems we’re all a little busier, but there’s an easy way to get a home-cooked meal on the table for your family, while still having time to do the million other things on your list.  Braising is one of my favorite cooking methods because it brings out the best in beef. And you know what? It’s easy, requires little prep, your family will love the results and it’s a low maintenance way to cook.

Braising is the cooking method of choice for large, less tender cuts of beef, such as a bottom round roast, an eye round roast, brisket or chuck roast. A stockpot or other large heavy pan with a tight-fitting lid provides the best results. With a chill in the air now, I made a Beef Post Roast with Cider Maple Gravy and Mashed Butternut Squash last weekend and used an old heavy pan that my grandmother gave me, and it worked great.  

Here are three simple steps for slow cooking with beef:

Step One:

Lightly coat the roast with flour and slowly brown the beef on all sides in a small amount of oil over medium heat. Browning the beef is a key to success because it will lock in the juices and flavors of the beef as it cooks for hours. After it’s browned on all sides, I like to add a bit of seasoning before placing it in the liquid.

Step Two:

Add liquid, such as broth, water, apple juice or apple cider, to a heavy pan. Toss in herbs or seasonings as desired. I like to add a fresh sprig of thyme. Bring the liquid to a boil, then reduce the heat. For pot roasts and other braised dishes, use about 1-1/2 to 2 cups of liquid. You don’t want to submerge the beef.  

Step Three:

Cover the pan tightly and simmer over low heat on top of the range or in a preheated 325ºF oven until fork tender. Serve with a healthy side dish of your choice. 

My suggestions for three no-fuss, easy recipes this winter are: 

• Autumn Beef and Cider Stew I like this recipe because if you’re in a hurry, you can pick up a package of pre-cut beef for this recipe. Feel free to omit the bacon if you don’t have any on-hand and toss in any other veggies you have in your fridge.

• Slow Cooked Beef Risotto Buy beef cut for stew and risotto mix at the store and this dish is already half-way done. 

• Pot Roast with Maple Sweet Potatoes and Cider Gravy This recipe takes a bit more time than the first two, but I love this because of the kid friendly flavors (sweet apple cider!) and the chuck shoulder is one of the 29 lean cuts.

And, to channel my inner Dave Letterman, I thought I’d share… 

Chef Dave’s Top Ten Reasons Why You Should Braise with Beef

10. You can sneak healthy veggies into your kids’ diets: toss baby carrots or another root vegetable into the slow cooker when the roast has about 20 more minutes left to cook.

9. Pot roast pairs perfectly with mashed sweet potatoes (full of vitamins!) or mashed acorn squash; reward the kids by sprinkling brown sugar on top.

8. Roasts are a great value. Remember to evaluate beef based on cost per serving rather than price per pound. This will allow you to realize the most savings and get the most from your dollar.

7. You can make your own signature dish by incorporating your favorite seasonal ingredients. Love garlic? Drop a couple of fresh cloves in the pot. 

6. Braising allows you to experiment with great flavors. If you’re hosting a dinner party, consider cooking with a seasonal spiced American Ale or add a little red wine to the pan. The cooking liquid can be strained and reduced to use as a sauce.

5. You can cook once and dine twice! Slice up the tender beef slices and serve on a bed of lettuce for a protein-packed lunch the next day. Reference our guide to serving and leftovers

4.  Roasts are great lean options (opt for the Bottom Round Roast or a Round Tip Roast) that meet government guidelines for lean (less than 10 grams of total fat, less than 4.5 grams of saturated fat, and less than 95 mg of cholesterol per serving).

3. Our Classic Beef Pot Roast utilizes the affordable chuck shoulder pot roast for a timeless family favorite. And next day shredded beef sandwiches are fast and delicious.

2. Minimal maintenance is required; it’s not necessary to turn or move the roast once it’s in the stovetop pot braising. Simply check on it from time to time. 

And the number one reason why you should love to braise with beef is…

1. Serving a fork tender, succulent, slow cooked beef roast will bring smiles to faces and will leave family and friends satisfied and wanting more!

Until next time, have fun braising with beef! 

Chef Dave 
 

As Executive Chef for the leading food authority on beef and veal, Dave Zino is responsible for concept development, ideation and recipe development for the beef industry. Dave also works very closely with the checkoff-funded Beef Innovations Group in evaluating and developing new beef products.

Connect with us online!

Visit www.BeefItsWhatsForDinner.com

Join the BeefItsWhatsForDinner Facebook Fan Page

Follow Chef Dave @zcooks on Twitter

Follow @BeefForDinner on Twitter

Posted on October 7, 2009 in food and nutrition, parenting

Photo by Michael Headrick Photography

I’m beat. We had a mealtime meltdown tonight. For a few minutes, my toddler was beside herself, virtually inconsolable. Then, suddenly, like the flip of a switch, she was eager to eat the turkey burger that she had just blatantly rejected. Once my daughter settled back into her highchair, my husband took one look at her and smiled, “Welcome Back.” 

Was she just “off” tonight, or is this a new phase?  Somebody please tell me it’s the former.  

For the most part, I’ve been pleased with my daughter’s eating habits. It’s something that I’ve diligently worked on from the start, and it’s certainly come with rewards; I have a happy, healthy, generally adventurous eater. These past few weeks, however, she’s proven more challenging. She has refused old favorites and seems to be exercising her will and voice. I find myself annoyed and frustrated: Who is this child and can somebody please return mine? It’s hard not to take it personally when your toddler is throwing homemade Chicken Parmesan overboard.  

Leave it to Dr. Sears to shed some light on a complicated developmental issue. In his article, 17 Tips for Pleasing the Picky Eater, he reaffirms parents about this challenging phase: 

For young children, what and how much they are willing to eat may vary daily. This capriciousness is due in large part to their ambivalence about independence, and eating is an area where they can act out this confusion. So don’t be surprised if your child eats a heaping plateful of food one day and practically nothing the next, adores broccoli on Tuesday and refuses it on Thursday, wants to feed herself at one meal and be totally catered to at another. As a parent in our practice said, “The only thing consistent about toddler feeding is inconsistency.” 

Aside from a lot of deep breaths (SERENITY NOW), there are a few strategies that seem to be carrying me through this picky period, and I wanted to share them with you:

Food Frenzy

1. Dip and Dunk. Get creative. My daughter loves hummus and pesto. Those have been two of our go-to dips when we’re eating chicken or fish. She won’t eat them plain, but either of those dips usually do the trick. Some kids love ketchup, mustard, yogurt, even pureed fruits. Let them dip and dunk!

2. More Cheese Please! Thank God for cheese. It makes everything taste better: spinach, broccoli, beans, hamburgers.  

3. Put it on a Cracker. Last week, I made a delicious Spinach Gratin and my daughter wouldn’t touch it (Mind you, in the past, it’s been a hit!). Once I offered it on her favorite whole wheat crackers, she was open to the idea. Crackers are often a great way to get the veggies down.  

4. Serve a 3-Course Meal. If I put a veggie, meat, and fruit on my daughter’s plate at all once, she’ll only eat the fruit. I always start with the least desirable food and finish with the most desirable food.  This way she is eating the least desirable food when she is the most hungry.

Mind Games

1. It’s probably NOT about the food. Sometimes it’s hard to believe that my sweet little toddler is exercising her will or asserting her independence. It wasn’t that long ago that she was completely reliant on me for everything. Knowing this helps me to approach mealtime with perspective and to avoid a power struggle or hurt feelings.  

2. Keep Your Cool. Your toddler is watching you- your every move and reaction. Don’t get angry. Be matter of fact: I see you don’t want peas tonight. That’s fine. Then, remove them fast before it’s raining peas. Tomorrow night offer them again, maybe with an enticing dip. 

3. Choose Your Words Wisely. My daughter is pickier right now, but I’m not going to tell her that. If I tell her that she’s picky, she’s likely to live up to that expectation. I think a lot of parenting is a self-fulfilling prophecy. Stay positive and roll with it. The experts say this inconsistency is just a phase, so don’t give it more power than that.  

4. Don’t Be a Short Order Cook. I usually have a few options for dinner that include a veggie, protein/meat, and fruit. That’s it. Bribery doesn’t work for me (If you eat this, then you get this.) As much as it pains me to let my child go to bed hungry, I feel that it’s the most logical consequence for choosing not to eat. It’s her choice.  

At the end of the day, I think it’s important to have a flexible game plan that you can live with, one that’s congruent with your belief system. What is working for you right now, or what has worked in the past?  

Posted on August 31, 2009 in food and nutrition, giveaways

We’ve chatted about how to pack lunches but not about the actual food that goes into our stomachs everyday. Well, I’ve done my research, and I’m here to bring you some yummy, creative recipes from Kathy Patalsky, an author, artist, self-taught chef, kids health advocate, and creator of the healthy kids brand, The Lunchbox Bunch. Kathy specializes in cuisine that is vegan, organic, and seasonal. Her blog Healthy. Happy. Life. is choc full of recipes, wellness tips, super foods, and more!

Kathy’s latest month-long series, “Back to School” Series: Eats for Kids (of all ages), offers delicious recipes for the whole family. Here are a few of my favorite brain-boosters:

1. Honor Roll Breakfasts

• Pop Quiz Toast Ups
• Pluot and Plum Perfect Parfait
• Kiwi Cherry Almond Oatmeal
• Oatmeal Bake Tiki Squares

2. Study and After School Snacks

• Kitchen Sink Granola Bars
• Micro Veggie Cream Cheese
• Snack Smoothies
• Tomato-Free Mango Bruschetta

3. Lunchbox Showstoppers

• Bullseye Spiral Wraps
• Vegan Chick’n Pesto
• Superfruit Spread: ABC Sandwich
• Lemon-Peppered California Pasta Salad

4. Kids in the Kitchen

• Rainbow Wraps
• Trail Mix Sprinkle Cracker Snack
• Giant Soft Sidewalk Pretzels
• Creature Creations

5. Sweet Treats for Grade A Kids

• Just Almond and Chocolate Chip Cookies
• Chai-Berry Short Cup
• Peanut Brown Butter Cookies
• Zesty Lemon Custard Bars

There is MORE to this series!  Visit Healthy. Happy. Life. on September 1st, 3rd, & 7th for Sports Snacks, Study Time Sippers, and Labor Day Pizza Party ideas.

And now, it’s Giveaway time!  Here’s how to win a toddler tee, bag, and book from The Lunchbox Bunch, a wacky crew of fruits and veggies with unique personalities:

1.  Explore Kathy’s blog, Healthy. Happy. Life., and then leave a comment on this post, telling me one thing you’ve learned from her site or one recipe you’d like to try.  

2.  If you’d like to earn extra entries, you can Facebook, twitter, or blog about The Lunchbox Bunch and this giveaway.   Then come back and, in a separate comment, tell me how you’ve spread the word!

On Monday, September 14, 8 p.m. EST, one winner will be randomly selected by Random.org.  You must be a U.S. resident (18+) to enter.  Good luck!

Congratulations, #47, Charlotte! You are our winner!

Posted on August 19, 2009 in food and nutrition

The following guest post is written by my husband, Tim.  

Yesterday it was 92 degrees outside, today 93. Despite the heat, my mind has been focused on freezing. Freezing fruit, that is.  Soon the weather will turn colder, the days shorter, and the sweet taste of fresh fruit will be but a memory, unless . . .

MJ and I love fruit smoothies. We fell in love with them 11 years ago while out in California. We determined that the secret to a homemade fruit smoothie is frozen fruit (Who knew?). We’ve tried freezing fruit before, by simply throwing mixed berries in one of those Glad freezer bags and hoping for the best. Occasionally, we’d break off a chunk of berry ice and toss it into a blender to make a smoothie or two. Most of the time, however, the fruit ended up covered with ice crystals, hardly recognizable. It would sit in the freezer for a year or two before being thrown out.

This year, I was intent on doing it better, buying the fruit at the peak of ripeness (which coincides with the lowest prices). We’d save some money and a little bit of summer at the same time.

As a self-proclaimed master of google research, I googled “freezing fruit” and scanned a few of the 2.26 million websites that came up. I learned about the science behind fruit freezing and lessons learned by the countless fruit freezers that have gone before me. What I learned was that I had been doing it wrong. See the key, I’m told, is to freeze the fruit on cookie sheets lined with wax paper. I’m getting ahead of myself.  Here are the steps I took:

1.  Wash the fruit and prepare it for freezing (peel, remove stems, remove pits, etc.)

2.  Once completely dry, place the fruit on a cookie sheet lined with wax paper (the fruit should not be touching).

3.  Place the cookie sheet into the fridge to cool (for about an hour) and then into the freezer for freezing (a couple hours).

4.  Place the frozen fruit into freezer safe containers.  I used Ziplock freezer bags, though I think their days are limited in our home (see MJ’s last post).

Freezing fruit this way minimizes the freezing time and likelihood of freezer burn. It also allows for you to grab a handful of blueberries, or two or three strawberries at a time. Brilliant!

Pictured  above is our freezer, halfway through the Great Berry Freeze of August ‘09. To date, there are six pints of strawberries, five pints of blueberries, and 4 pints of raspberries frozen in our freezer. I check on them from time to time and have not noticed any ice crystals. Those websites tell me my fruit will last up to a year in there. So hopefully, as the first snow hits our Jersey lawn, I’ll be on the couch with a little Jimmy Buffet on the iPod and a little bit of summer in a glass.

Posted on August 4, 2009 in books, food and nutrition, parenting

Earth’s Best, Beaches Family Resorts, American Greetings, McDonald’s.  These are the proud sponsors of Sesame Street.  I know them well.  So does my toddler.  Call me crazy, but I recently started fast-forwarding through the McDonald’s segment.  Oh my God, have I become one of those hyper-vigilant moms?  Marion Nestle made me do it.  Her comprehensive guide on food and nutrition, What to Eat, opened my eyes to the deception of big food companies and the sophisticated marketing tactics they use to target kids.  They are so good that we don’t even notice it.  That’s precisely the problem.

Take breakfast cereals, for example.  What child isn’t attracted to cartoon characters like Tony the Tiger (Frosted Flakes), Toucan Sam (Froot Loops), or the Trix rabbit?  You can’t blame them.  These brands boast fun. Many even send kids to websites with games featuring these characters.  Although I cringe at the idea of chocolate Lucky Charms at 7 a.m., Nestle argues that brand loyalty, not actual taste, is the issue. Darn leprechaun.

Can parents just say no?  Easier said than done, especially for working parents who are wearing multiple hats throughout the day.  Even Nestle confesses caving in to her kids’ nagging: “If, as I was, you are working full time and are away from your kids most of the day, the last thing you want to do is argue with them about cereals and sodas. In the greater scheme of raising children, buying a box of cereal or a snack food seems harmless enough.  So you give in.  I certainly did. Marketers know this, and exploit the time-pressured realities of modern life to the hilt.”

Nestle has some rules for the easiest way to deal with kids’ marketing in supermarkets.  I think that some are a bit unrealistic for many moms (e.g. don’t take small children grocery shopping), but I’m going to try some of these strategies: 

• Set spending limits in advance for snacks or specific aisles.  I don’t expect that my daughter will never eat candy or junk, but I love the idea of setting a dollar spending limit. 
• Don’t buy products with cartoons and games on them.  
• Don’t buy cereals or snacks that say “fun,” which is often equated with unhealthy.  
• Don’t buy foods because they are vitamin-enriched.  They are usually also sugar-enriched.  
• Stick to the periphery of the supermarket, or spend minimal time in the center aisles.  
• Talk to your children about food marketing and target audiences.  

When I was in college, the director of my dorm always said, “All things in moderation.”  I’m not ashamed to admit that sometimes I sneak a handful of M&M’s when I need a little fix.  Overall, however, we are a health-conscious family, and my daughter eats peas by the handful.  I guess that’s why I feel compelled to fast forward through McDonald’s.  It’s my way of saying, “We’re not lovin’ it.”  Beaches family resorts? Now that’s another story.

Posted on June 15, 2009 in family fun, food and nutrition, go green, small moments

Last Saturday, we hopped in the big bad Subaru and headed out to the “country” for some strawberry pickin’. It started out like this: Daddy lead the way to an untouched patch of ripe, juicy strawberries. Two little feet followed close behind.

Then, we parked ourselves in a section of one aisle (notice the overalls are blue and white). We squatted down and inspected the berries, plucking the bright juicy fruits from their vines and plopping them into our basket. Well, sort of.

Note to self: Ripe strawberries are unwrapped candies to a toddler. Delayed gratification has no place in a field of fresh fruit.

The brim of her hat says, “Life is Good.” I mean, really, does it get any better than this?

Click HERE for a pick-your-own farm near you! Some even follow organic farming methods.

Posted on June 8, 2009 in food and nutrition

Looking for something different to feed your growing baby or picky toddler? Try avocados, the forgotten fruit (at least by Gerber). Here’s what I love about incorporating avocados into your child’s diet: They are loaded with unsaturated good fats, vitamins, and minerals for growing bodies and strong bones.  Here are a few ways I’ve incorporated avocados into my daughter’s diet: 

Posted on May 25, 2009 in books, food and nutrition, parenting

I’ve always been interested in the language that parents use with small children when discussing food and nutrition. We’ve all heard the old threat: “If you don’t eat your veggies, no dessert.”  By saying this, we’re setting our kids up to view eating vegetables as undesirable, just a means to get to the good stuff.  I’ll be the first to say, I love dessert.  In moderation.

So how can I talk to my toddler about food and avoid the negotiating and bribery game that drains so many parents and ends in a power struggle?  

I recently consulted Dr. William Sears’s book, The Healthiest Kid in the Neighborhood.  Dr. Sears uses a simple and kid-friendly language when discussing food.  He talks of “green light” (best) foods versus “red light” (worst) foods, and uses this terminology to steer kids towards making healthy choices.  Dr. Sears also refers to nutritious foods as “grow foods.”  His article, The ABC’s of Teaching Nutrition to Your Kids, is an excellent resource for parents; it offers practical tips for raising a health-conscious child with an adventurous palette (without crowning you Meanest Mother in the World).   

Stacie Elliott, founder of New Mommy Help, regularly blogs about supporting and encouraging new moms.  She is the mother of 4 beautiful children, twin boys- 6, girl-3, boy-1.  I am so grateful for Stacie’s expertise in this area (I consider the mom of 4 good eaters an expert!)

“I believe proper nutrition begins at birth–preferably breastfeeding. This requires a mom to think about what she is eating right from the start. By the way, this is a fine example of the beginning of motherhood, isn’t it? We have to make sacrifices and wise decisions regarding our children that we might never have made otherwise.

“As moms, we all know that it doesn’t matter what is on our plate; our children want it. Obviously, we can say what we want about food, but in the end our actions speak louder. Modeling healthy eating is a vital form of communication. For example, when our children started on solid foods, I chose to make homemade baby food. As often as possible, I would simply use the food we were having for dinner. If we had baked sweet potatoes, I made a puree for the baby. Of course, this only works when choosing nutritionally sound meals.

“We regularly talk about the ingredients and nutritional value in different foods. Like, meat has protein for strong muscles. Fruits and Veggies have various vitamins, etc.  Our kids respond well to that and seem to make good choices when given the chance. However, our 6-year-olds are already dealing with peer pressure in this area. They see what other kids eat and drink and want to know why they can’t have soda (for example). Since we have already talked about how foods provide various types of nutrition, they can understand our decision better.

“In response to the question, “Have I eaten enough to have dessert?” we have designated dessert days. Friday, Saturday, and Sunday are dessert days. Everyone knows dessert is only on weekends. We view it as something special, and it’s not expected any other day. We do, however, make exceptions on special occasions (i.e. birthdays). We tell our kids that desserts have lots of sugar and very little healthy ingredients, if any. That’s why we do not have dessert every day. We want to take care of our bodies and limit foods that are empty.”