Buying ready-made baby food may seem like a convenience, but with its high price and often added fillers, making baby food at home is a far better choice. You don’t prefer eating processed foods for every meal, so why should your infant? And before you think you don’t have the time, the following recipes can be whipped up in fewer minutes than it takes you to drive to the store. Homemade baby food is full of fresh ingredients, rich in flavor, and healthier for your tot. Have your food processor handy and feed your baby meals that are infant-gourmet.

Transition from breast milk or formula to soft solids

At four to six months, experts suggest introducing your infant to soft solids, such as single grain cereals, fruits and vegetables. In addition to breastfeeding or formula, soft soft solid foods provide vital nutrients and help your infant’s digestive system develop. By one year, your tot is ready for just about everything the rest of the family eats - granted, it is pureed or mashed to accommodate the fact your baby doesn’t have a full set of teeth.

Single food purees are excellent to introduce your child to new foods and to monitor your child’s reaction to them. However, you can have a lot of fun creating multi-ingredient dishes for your kiddos when you are comfortable feeding them a variety of foods.

Homemade baby food is a time saver

If the thought of making separate meals for your tot has you headed to the supermarket baby food aisle, rest assured that it will only add a few more minutes to your normal prep time for the family meals. Food processors and blenders are time saving gems in the kitchen.

Gourmet baby food recipes

The following recipes are suitable for babies six months to two years, but use your own judgment when introducing them to your tots. And be sure to substitute the fruits, vegetables, and other nutritious foods you have on hand at home to save yourself even more time.

Each recipe makes four to six servings, which can be safely stored in the refrigerator for up to two days or frozen up to a month. You can double or triple the recipes and freeze them in ice cube trays so you always have single serving meals on hand.

Strawberry Coconut Puree
Makes 4 to 6 servings

This is a tasty nutritious breakfast meal.

Ingredients:
1 small banana, cut into large chunks
6 strawberries, washed, trimmed
1/4 cup shredded unsweetened coconut
1 cup plain whole milk yogurt

Directions:
Place all ingredients in a food processor or blender and puree until smooth or desired consistency.

Apple Winter Squash Puree
Makes 4 to 6 servings

Serve this lunch or dinner dish warm.

Ingredients:
1 red apple, cored, peeled, diced
1/4 to 1/2 cup cooked or canned garbanzo beans (rinsed, if canned)
1 small parsnip, trimmed, peeled, diced
1 (2-inch thick) slice of butternut squash, peeled, seeded, diced

Directions:
Place apple in a food processor or blender. Place parsnip and squash in a medium-sized saucepan and cover with water. Place on the stove over medium-high heat and bring to a boil. Lower heat and simmer for 15 minutes or until tender. Drain water from pan and add to food processor or blender. Puree until smooth or until desired consistency.

Chicken Pineapple Puree
Makes 4 to 6 servings

This dish can be served warm or cool.

Ingredients:
1/2 cup cooked chicken
1/2 cup crushed pineapple
3/4 cup cottage cheese

Directions:
Place all ingredients in a food processor or blender and puree until smooth or until desired consistency.

Spinach Rice Puree
Makes 4 to 6 servings

Leafy greens and brown rice create a dish full of antioxidants and flavor.

Ingredients:
1 teaspoon olive oil
2 cups baby spinach, washed
1 cup cooked brown rice
1/2 cup feta or goat cheese
Squeeze of lemon juice (optional)
2 tablespoons water

Directions:
Heat olive oil in a large skillet over medium heat. Add spinach and cook, stirring, until spinach is wilted, sprinkling with water, as needed, if spinach begins sticking to the skillet. Add cooked spinach and remaining ingredients to food processor or blender and puree until smooth or until desired consistency. Add more water 1 tablespoon at a time if mixture is too thick.

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If someone in your family is gluten-intolerant or has celiac disease, ensuring that your meals, and particularly desserts, are gluten-free can be a challenge.

Gluten is pervasive in the American diet and even hides under various names in packaged foods. Cooking breakfast, lunch, and dinner for your family becomes a game of playing detective, either reading every label of every packaged product or going in search of gluten-free recipes that are practical and, equally important, as satisfying as their original gluten-containing renditions. And since wheat flour is the base for most cookie recipes, many moms simply swear off desserts (unless they are made from store-bought gluten-free mixes).

There is no reason to deprive your inner baker

However, if your family loves the aroma of freshly baked cookies wafting through the house, there is no reason you can’t indulge your inner baker and spend time in the kitchen baking with your kids. The key is finding palatable (and easy) substitutes for wheat flours. The following gluten-free cookie recipes are either naturally flour-free or use gluten-free flours, such as tapioca flour, soy flour, rice flour or potato starch flour, which can be found in health food stores and increasingly so at the supermarket.

So, don’t deprive your kids (or yourself) the sweet satisfaction of biting into a homemade cookie warm from the oven. Keep these gluten-free cookie recipes on hand and put them to use when your sweet tooth calls or you need an afternoon project to do with the kids.

Gluten-free cookie recipes

Gluten-free Coconut Macaroons
Makes 2 1/2 dozen macaroons

No cookie recipe collection would be complete with coconut macaroons. Light and tasty, these cookies contain no flour and are naturally gluten-free.

Ingredients:
1/2 teaspoon salt
4 egg whites
1 1/4 cups superfine sugar
1 1/2 teaspoons pure vanilla extract
2 cups sweetened shredded coconut

Directions:
1. Preheat oven to 350 degrees F. and line cookie sheets with parchment paper. In a medium-sized mixing bowl, add salt to egg whites and beat with an electric mixer to form stiff peaks. Add sugar slowly and beat just until sugar is dissolved.

2. Stir in vanilla and coconut, gently mixing to combine. Drop by teaspoonfuls onto the parchment. Bake for 15 to 20 minutes. Slide parchment onto the counter and let stand for 1 minute. Loosen cookies and cool on wire racks. If cookies stick to the parchment, place parchment on top of damp paper towels and let stand for 1 minute. Store cooled cookies in an airtight container.

Gluten-free Chunky Dark Chocolate Squares
Makes 24 squares

What cookie lover doesn’t love chocolate? Dark chocolate and walnuts gives these indulgent treats a boost of antioxidants and good-for-you fat. For a change, substitute the dark chocolate with cinnamon chips, white chocolate baking morsels, or milk chocolate. Pecans are especially good with chocolate, too.

Ingredients:
1 1/4 cups rice flour
1 1/4 cups soy flour
1 1/2 teaspoons baking soda
1/2 teaspoon salt
3/4 cup (1 1/2 sticks) unsalted butter, softened at room temperature
1 cup lightly packed brown sugar
3/4 cup corn syrup
1 teaspoon pure vanilla extract
2 eggs
8 ounces dark chocolate, chopped into chunks
1 cup chopped walnuts

Directions:
1. Preheat oven to 350 degrees F. and grease a 9×13-inch baking dish. In a medium-sized bowl, whisk together flour, baking soda and salt. In a large mixing bowl, cream butter and sugar with an electric mixer until fluffy. Slowly beat in corn syrup. Add eggs one at a time, beating after each addition.

2. Gradually add flour mixture, blending until combined. Add chocolate and nuts. Transfer batter to baking dish and bake for 30 minutes or until cooked through and lightly browned. Cool in pan for 10 minutes before cutting. Cool completely and store in an airtight container.

Gluten-free Carrot Craisin Cookies
Makes 4 dozen cookies

Cookies, for the most part, are not considered a health food. However, adding carrots and dried cranberries does improve their nutritional value. These carrot craisin drop cookies are quick to make and can be stored in the freezer to always have on hand.

Ingredients:
1 cup gluten-free flour (recipe below)
1/2 cup soy flour
1 1/2 teaspoons baking soda
1 1/2 teaspoons ground cinnamon
1 1/2 cups gluten-free cereal, finely crushed
1/2 cup (1 stick) unsalted butter, softened at room temperature
3 eggs
1 cup corn syrup
2 cups finely grated carrots
1 cup dried cranberries or Craisins
1/2 cup chopped walnuts

Directions:
1. Preheat oven to 350 degrees F. and grease baking sheets. In a medium-sized bowl, mix together flours, baking soda, cinnamon and cereal. In a large bowl, cream butter with an electric mixer. Add eggs one at a time, beating after each addition. Beat in corn syrup until combined. Add flour mixture and carrots and mix well. Stir in cranberries and nuts.

2. Drop tablespoonfuls of dough onto cookie sheets, spacing them 2 inches apart. Bake 12 minutes or until cookies feel firm when touched. Transfer cookies to paper towels or wire racks to cool. Store in an airtight container.

Gluten-free flour: Combine 2 cups rice flour, 2/3 cup potato starch flour, and 1/3 cup tapioca flour in an airtight container and keep on hand for baking.

Gluten-free Sugar Cookies
Makes 3 dozen

No reason to deprive your kids of cookie fun if they are gluten-intolerant. These sugar cookies are an ideal afternoon project in the summer when its too hot out or in the winter when the temperatures are too low to play.

Ingredients:
3/4 cup sugar
1 cup butter-flavor vegetable shortening
4 egg yolks
1 teaspoon pure vanilla extract
1 1/2 cups potato starch flour
2/3 cup tapioca flour
2/3 cup cornstarch
2 teaspoons baking powder
1 teaspoon salt

Directions:
1. Preheat oven to 375 degrees F. and grease cookie sheets. In a large mixing bowl, cream sugar and shortening. Add egg yolks and vanilla and blend until combined. In a medium-sized bowl, mix flours, cornstarch, baking powder and salt. Add flour mixture to sugar mixture and mix with your hands to combine and form a ball of dough.

2. Roll dough on wax paper to 1/8-inch thickness. Use round or shaped cookie cutters to cut dough into 3 dozen cookies, combining dough scraps and rerolling, as needed. Transfer to cookie sheets and bake 8 to 10 minutes or until firm. Cool on wire racks. Cooled cookies can be decorated and stored in an airtight container.

If root beer floats - those heady sweet root beer and vanilla ice cream treats - are a quintessential part of your summer, your family will love trying these tasty variations.

Ice cream float recipes

With the delectable array of ice creams and fizzed drinks, there are near endless variations for ice cream floats. Your kids can create different ice cream floats depending on the ice cream and carbonated beverages you have on hand. And you can even whip up cool, creamy floats for the adults in the house.

Ginger ale floats, cola floats, coffee floats, and stout floats are all delicious after a summer evening meal. Follow savory kabobs with a sweet peach ginger ale float. Pair a double vanilla Pepsi float with an equally innovative sandwich. Or simply wind down the evening with a grown up float.

Don’t worry about blowing your diet. The following ice cream float recipes are modest in size, each float consisting of a (1/2-cup) serving of ice cream and about 6 to 8 ounces of carbonated beverage.

Peach Ginger Ale Float
Serves 4

You can mix ginger ale with other fruit flavored ice creams as well as simple vanilla ice cream. For an extra special treat, puree fresh ripe fruit and stir it into softened vanilla ice cream, then refreeze. You can also make your own ice cream for these fun desserts

Ingredients:
2 cups peach ice cream
Ginger ale

Directions:
Divide ice cream among 4 glasses and fill with ginger ale.

Double Vanilla Pepsi Float
Serves 4

Both Coke and Pepsi have developed an array of flavored colas, from black cherry to lime, giving you many spins on the classic cola float. You can also opt for diet varieties, if you are watching calories.

Ingredients:
2 cups vanilla bean ice cream
Pepsi Vanilla

Directions:
Divide ice cream among 4 glasses and fill with Pepsi Vanilla.

Chocolate Coffee Float
Serves 4

This is a grown-up float that combines the beloved taste of coffee with chocolate, sweetly perked up with cream soda. You can always use decaffeinated coffee if this is an after-dinner dessert.

Ingredients:
2 cups cold coffee
2 cups chocolate ice cream
Cream soda

Directions:
Divide coffee and ice cream among 4 glasses and fill with cream soda.

Chocolate Stout Float
Serves 4

This is a float made for a mug. Chocolate stout can be found in specialty stores, such as World Market, www.worldmarket.com but you can also substitute another dark beer.

Ingredients:
2 cups vanilla ice cream
Chocolate stout

Directions:
Divide ice cream among 4 mugs and fill with chocolate stout.

It’s a sad fact that when I clean out the drawers and cupboards in my kitchen every few months, my response is not, “Yippee! Look at all that space!” It’s, “Woohoo! Time to look for some more gadgets!” I’m a gadget addict, obviously.

Kitchen gadgets make kitchen life fun - and sometimes easier

Kitchen gadgets are some of those things that make life in the kitchen just a little more fun. You don’t need them, but they do make your life more fun, and sometimes even easier. The other night I made 200 chocolate chip cookies for teacher gifts. That meant the big stand mixer, and I sure could have used this nifty gadget – a mixer paddle with the side-scraping spatula incorporated -  instead of stopping every couple of minutes to scrape down the sides of the bowl. In fact, I have ordered it. Absolutely ingenious! There is no way I am making 16 dozen (plus) cookies again without it.

Cool off with fun-shaped ice pop molds 

Also, with the hot hazy days of summer upon us, I’m looking for more ways to cool off. I think I have found it in these ultra fun shaped ice pop molds. Since my kids enjoy making smoothies, I think I’ll have them pour some of their next creation into one of these molds. Even better, they come in other fun shapes, too (read: more gadgets). 

Fun shapes for the kids 

Silicone has really taken off in cooking and baking. From baking to hot pads to ice trays, this flexible material makes for lots of fun. We have Lego ice trays and penguins and stars (they all can double as butter molds) and I’ve seen dolphins and Tetris shapes and all sorts of others. A little trick to cooling down? A single drop of food grade pure peppermint oil in each ice cube tray before freezing - and when you use those ice cubes for water later, it’s like you are cooling off from the inside out. Aaahh.

I scream, you scream, we all scream for ice cream!

Another fun gadget for summer will be this ice cream sandwich maker. Between the cookies I make with the spatula paddle and my favorite homemade ice creams, I think I need to up my time on the elliptical.

Speaking of that homemade ice cream, get the kids involved by getting one of these nifty ice cream makers. Send them out into the yard to kick the ball and earn their ice cream by making it first! We’re going camping later this summer and that means S’mores (with dark chocolate for us). As much as a little grit from a found stick is more authentic when roasting marshmallows, I’m thinking we’ll take along these skewers this time.

Poached eggs made easy 

One of my favorite all-time breakfasts is Eggs Benedict (traditional and variations). Not the healthiest, I know, but I love it. We’ve never made it at home much because we never did refine the egg poaching skill. However, these silicone egg cups look like they will do the trick – and my husband will be making me my favorite breakfast for years to come.

Butter up 

And finally, corn on the cob is a frequent menu item in the summer. Grilled or boiled, this nifty gadget for corn on the cob applies butter just right.

Happy summer, everyone!

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If you’ve been looking for an opportune meal to cook with your kids, kabobs may be the answer. In addition to helping you with the preparation, they can learn about the delectable array of meats, vegetables, and even fruit that can be cooked on the grill.

Tips for tasty kid-friendly kabobs

1. Let the kids pick out the ingredients. Tell the kiddos that they get to plan dinner. Give them a list of ingredients and have them choose three or four (include a variety of proteins, vegetables, and fruit that are amenable to being skewered). Best yet, take them to the grocery store or Farmer’s Market for inspiration for their kabob meal.

2. Mom and dad do the chopping. The beauty and ease of kabobs comes from chopping ingredients into bite-sized pieces. As compared to whole chicken breasts, fish fillets or steaks, the smaller kabob pieces cook quickly and make the presentation of the meal far more exciting. However, mom and dad should do the chopping to ensure little fingers don’t get cut.

3. Marinate the ingredients. For extra flavor, marinate savory ingredients in a flavorful mixture of citrus juice, wine, fresh herbs, garlic, or store-bought marinades. Add a sweet component to meats and seafood by whisking in a bit of honey, fresh pureed berries or fruit preserves. Let ingredients marinate for 30 minutes or overnight.

4. Soak the skewers. If you are using wooden skewers, soak them in water for 30 minutes to keep them from catching fire on the grill. No need to soak metal skewers, but make sure you use tongs or an oven mitt to remove them from the grill - they get hot.

5. Time to skewer. Place the variety of ingredients on the counter and give the kids freedom to thread the skewers any way they want. The following recipes have ingredients singly alternated but your kids might think two or three of one ingredient together is ideal or they may enjoy random skewering. The final dish will taste the same so let them have their creative way.

6. Serve with complementary side-dishes. Once your kiddos choose their kabob ingredients, get their input on accompaniments to round out the meal. Excellent choices for meat kabobs are potato salad, mixed greens, or even warm couscous or tortillas, for an ethnic spin. Vegetable skewers make great side-dishes by themselves and can be served with other grilled goods or with grains. Seafood skewers pair deliciously with rice. Fruit skewers are a natural with ice cream for dessert.

7. Make it a tasty learning experience. As you grill the skewers, explain to your kids how you are cooking them. You’d be surprised by what they will remember. Next thing you know, they will be telling their friends or neighbors how to best put together a delectable kabob dinner. Happy eating!

Kid-friendly Kabob Recipes

Chicken Kabobs with Chili Orange Glaze
Serves 4

Spicy and sweet, serve these juicy chunks of chicken with tortillas, shredded cabbage, and sour cream.

Ingredients:
1 pound boneless, skinless chicken breasts, cubed
Juice and zest from a small lemon
Salt and ground black pepper
1/2 cup orange marmalade
1 tablespoon olive oil
1 small jalapeno, minced (remove seeds and membranes for less heat)
1/2 teaspoon sweet paprika

Directions:
1. In a large bowl, toss chicken with lemon juice, salt and pepper. Set aside and marinate for 30 minutes. Mince the lemon zest and add it to a bowl. Add marmalade, jalapeno, and paprika and whisk to combine. Thread chicken on 10- to 12-inch skewers.

2. Oil grill or spray with nonstick cooking spray and preheat to medium heat. Brush chicken generously with glaze and grill for 10 to 15 minutes or until chicken is cooked through. Be sure to turn kabobs every couple of minutes to cook all sides evenly.

Salmon and Plum Kabobs
Serves 4

Succulent bite-sized pieces of salmon and ripe plum are best served atop a bed of mixed leafy greens and drizzled with a balsamic vinaigrette. For crunch, add a generous sprinkle of sesame seeds.

Ingredients:
1 pound boneless, skinless salmon steaks or fillets, cubed
4 ripe plums, pitted, quartered
1/2 small red onion, cut into 1-inch squares
Juice of an orange
1/2 cup apricot preserves
1 tablespoon olive oil
1/2 teaspoon ground cinnamon
Salt and ground black pepper to taste

Directions:
1. In a large bowl, toss salmon, plums, and onion with orange juice and set aside. In a small bowl, whisk together apricot preserves, olive oil, ground cinnamon, and salt and pepper.

2. Oil grill or spray with nonstick cooking spray and preheat grill to medium. Thread a piece of salmon, plum, and three squares of onion on a 10- to 12-inch skewer and repeat three or four more times to fill skewer. Repeat with additional skewers until all of the salmon and plum are threaded. If you have extra onion, save it for a later use.

3. Brush skewers with glaze and grill, brushing with remaining glaze every 3 to 4 minutes, for 7 to 10 minutes or until salmon is just cooked through. Be sure to turn kabobs every couple of minutes to cook all sides evenly.

Garlic Thyme Vegetable Kabobs
Serves 6

Garlic and wine infused vegetable skewers slightly charred from the grill make excellent accompaniments for grilled meats or for a smoky vegetarian meal paired with quinoa or whole wheat couscous and feta cheese.

Ingredients:
1/2 cup white wine
1 tablespoon olive oil
3 cloves of garlic, crushed
1 heaping tablespoon fresh thyme leaves
Salt and ground black pepper
8 ounces button mushrooms, halved
1 small zucchini, cut into 1-inch thick slices
1 small crookneck squash, cut into 1-inch thick slices
1 small onion, cut into bite-sized chunks

Directions:
1. In a large bowl, whisk together white wine, olive oil, garlic, thyme, and salt and pepper. Add vegetables and toss to coat. Set aside to marinate for 30 minutes, tossing occasionally. Thread a piece of mushroom, a slice each of zucchini and squash, and chunk of onion onto a 10- to 12-inch skewer. Repeat three or four more times to fill skewer. Repeat with additional skewers and remaining vegetables.

2. Oil grill or spray with nonstick cooking spray and preheat to medium-high heat. Cook 4 to 5 minutes per side, or until vegetables are lightly browned and tender.

Coconut Pineapple Kabobs
Serves 4

Serve these tropical treats with vanilla ice cream and ginger snaps.

Ingredients:
2 heaping cups pineapple chunks
1/2 cup shredded coconut

Directions:
Toss pineapple with coconut, coating evenly. Thread pineapple onto 10- to 12-inch skewers. Oil grill or spray with nonstick cooking spray and preheat to medium heat. Grill kabobs for 5 to 6 minutes, turning to evenly cook all sides. Kabobs are done when pineapple is warm and coconut is golden.

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Generally speaking I don’t like keeping a lot of snacky items in the house. You know, chips, crackers, cookies, and such. I try to avoid those aisles in the grocery store, even. This is in part because if we are going to snack, I’d like to teach my kids about healthier snacks, in part because of my efforts to keep partially hydrogenated soybean oil and high fructose corn syrup out of the house, and partly because I know myself and I know I will inhale them in spite of claiming they are for the kids.

Everything in moderation

Pass over the “No Fun Mom” crown, will you? It rightfully belongs on my head, I know.

Sometimes I wonder if by limiting the less healthy snack, I am making them more attractive to the kids. That probably is the case to a certain extent. But the flip side to that is (hopefully) understanding that a special treat is just that, a special treat, and not an appropriate part of an everyday diet. I don’t want to make them taboo, but I don’t want to make them common in their diets. Everything in moderation, after all.

When the kids come home from school and want a snack, I suggest fruit or yogurt first. Then I try to steer like perhaps a bowl of cereal, some baby carrots, or maybe a second apple, but this time with a little peanut butter. I like to have hummus around, but my kids still won’t knowingly eat it. On the rare occasions when we have chips or other such snacks, I try to limit the quantity they injest.

The snacking spectrum

Sometimes I will make a meal that will use the usually off-limits treats, like Frito Pie made with turkey barbeque chili or taco salad with our favorite tortilla chips. Even, on occasion, what I call “dinner nachos”: nachos with enough shredded chicken and other taco-related elements that there is some food value. The kids like those nights for the obvious reasons.

On the other side of the snacking spectrum, I need to have snacks on hand for the kids to take with them to school. This has been a far more challenging regular task because the snacks need to well-contained and preferably dry and definitely non-perishable (no cheese sticks!). Cereal bars and granola bars are an obvious choice, as are crackers, but finding items that meet my no partially hydrogenated soybean oil and no high fructose corn syrup requirements and don’t break the bank is hard. I may avoid the grocery aisle with the chips, but I probably spend the most amount of time in the aisle with the bars, reading labels and often making a decision based on lesser evils.

I like the ingredients in Z Bars (made by Clif Bar), but I can’t find them in enough flavors locally to keep the kids from being overloaded on them. My middle child would gladly eat the regular Clif Bars and Luna Bars every day, but at a dollar or more each, it’s not going to happen. Special occasion, okay, but not every day.

Of the brands I can find in the regular grocery store in this category, Sunbelt bars seem the best choice.

My favorite snack chips and crackers

All that said, there are some brands of chips and crackers that I just love. Love. They creep their way into our house for those special treat times.

• Ruffles potato chips. They actually aren’t stocked in my local grocery store, and that’s probably a good thing.
• Bugles. Also not stocked locally, and again, probably a good thing.
• Green Mountain Gringo Tortilla Strips. Yes, good tortilla chips can come from Vermont.
• Sunny Blues tortilla chips. A tasty, slightly non-traditional chip.
• Boulder Canyon Balsamic Vinegar and Rosemary potato chips. A rather grown up chip, but the whole family loves them.
• Veggie Booty. Pseudo-veggies.

Snacking can’t really be avoided, but hopefully I can help the kids understand balance here. While I’m sure I have a few more years of wishing I were a “nicer” mom and had more chips and such in the house, perhaps one day we’ll be able to sit down together and savor a favorite snack as a special treat together. One can dream.

Scott M. Shannon, MD, renowned child psychiatrist and author of Please Don’t Label My Child passionately believes in the wellness of your children and he views the escalating diagnoses of major mental health disorders, such as ADHD and bipolar disorder, as more a problem in a flawed medical system that overlooks the importance of nutrition in mental wellbeing than a gauge of the mental health of your children.

You are mostly in charge of the foods your children eat. And you are responsible in making sure they get a balanced, healthy diet. According to Shannon, a key in promoting the health and wellness of your child, you must first ensure that he or she is being properly nourished. “A sound diet can make the difference between having a child who thrives and one who is erroneously labeled [with a mental disorder] and medicated,” says Shannon.

A poor diet is related to emotional and mental disorders

Shannon believes that poor diet is undoubtedly one of the major reasons there is such a high prevalence of kids experiencing mental distress and being diagnosed with and medicated for mental and emotional disorders. Even though kids today are sold super-size portions of food, they are still experiencing malnourishment because much of their diet consists of processed, “nutritionally bankrupt” foods.

“Our children need and deserve diets that are more aggressively focused on meeting their basic nutritional needs, especially the nutritional needs of their growing brains,” says Shannon. Mothers-to-be need to be diligent in eating a nutritious diet for optimal fetal brain development as well as commit to adequately nourishing their children from birth until young adults.

Six key nutrients for brain growth

According to Shannon, the key nutrients to ensure a well-nourished brain are water, protein, energy (fat and carbohydrates), vitamins, minerals, and trace elements. He adds, “We know that certain nutrients are crucial to the building of the nervous system and the development of a healthy brain…and neuronal growth.”

Problems arising from deficiencies of key nutrients
· A protein deficiency may affect IQ, verbal ability, and spatial ability.
· A lack of iron may reduce blood and oxygen transport to the brain and muscles as well as contribute to low birth weight, cognitive impairments, and ADHD.
· A deficiency of folate can cause serious neural tube defects, such as spina bifida.
· Low vitamin A may cause blindness or visual impairment.
· A lack of iodine, which is necessary for thyroid function, may cause mental, neurological, and physical retardation.
· A lack of manganese can cause fetal malformations, such as neural tube defects.
· A deficiency of vitamin B6 may contribute to seizures and depression.
· A shortage of zinc can lead to mental disorders.
· Not getting enough healthy fats in the diet can impact cell growth, brain development and function, visual ability, learning ability, and has been associated with ADHD, dementia, depression, and memory loss.

Basic Dietary Guidelines for Children

Shannon recommends the following simple guidelines to feed your child but to also disregard any that do not apply. For example, if you already know that your child has a peanut allergy or doesn’t tolerate dairy, then there is no need to include peanuts or dairy in your child’s diet. These guidelines are easy to follow and will have a healthy impact on your child’s life.

1. Hydration. Make sure your child is well-hydrated and drinks plenty of water daily. Slight dehydration inhibits the absorption of nutrients from food.

2. Plenty of protein. Protein is a steady, slow-release form of energy. Shannon recommends children get a good two servings of chicken, fish, tofu, eggs. or meat every day.

3. Emphasize healthy oils. Monounsaturated and polyunsaturated oils such as olive oil and canola oil are good choices. Use, in moderation, butter instead of margarine. Reduce your use of corn and safflower oils.

4. Feature cold-water fish. Salmon, cod, and herring have healthy omega-3 fats, which play a positive role in brain health. Feed your child a minimum of three servings of fresh fatty fish a week.

5. Go nuts. A rich assortment of raw nuts and seeds can be eaten as snacks as well as included in salads, cereals, and other dishes.

6. Emphasize seasonally, locally grown raw (and cooked) fruits and vegetables. If your kid is stuck on bananas, make a mixed fruit salad that includes bananas and other fresh fruits. Same with vegetables. The more variety, the more likely your child will have a sufficient intake of vitamins, minerals, and other phytonutrients found in produce.

7. Favor whole grains. Forget the white flour products. Go with whole grain breads, pastas, rice, and cereals.

8. Stop the monochromatic eating patterns. If your child tends to eat the same six foods every day, she or he is missing out on key nutrients. Encourage your child to eat a variety of different foods to ensure he or she gets the greatest possible range of nutrients.

9. Supplement your child’s diet. Be sure your child is getting an adequate variety of brain-building vitamins, minerals, and other essential nutrients.

10. Foods to limit or eliminate. Ditch the refined sugar, caffeine (it’s a stimulant that can affect your child’s behavior and sleep habits), trans fats (avoid fried foods and read package labels for trans fat content), soda, excessive carbohydrates, and limit dairy products. Shannon recommends three to five servings of dairy per week because of the potential for food allergies. Further, buy organic to avoid the hormones routinely fed to cows.

For a supplement plan and more information on the importance of good nutrition for your children, pick up Shannon’s book Please Don’t Label My Child.

And for more kid-specific recipes and food-plans, visit KidsHealth.org and KidsNutrition.org.

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We all know breakfast is the healthiest meal of the day, so why do so many kids reject the concept? Jen Klein offers up some ideas for motivating a desire for breakfast, including a delicious puffed apple pancake recipe!

A healthier habit

I was never much of a breakfast person. Even from a young age, I often didn’t feel hungry in the morning and refused anything but juice before school. This was the source of many “disagreements” between my parents and me. Eventually, around high school, they gave up.

Finally, as an adult, I learned the importance of breakfast. Pregnancy is what did it for me. When I was pregnant with my oldest, I could not get through the mornings without eating, and the healthier habit continued after he was born. I noticed that my mornings were more productive and I snacked less when I ate breakfast. In other words, my mom was right. (I bet she frames this.)

Mom’s breakfast diner

As a mother I do not let my kids go out the door without something in their bellies. While I may proclaim that this kitchen is not “Mom’s Diner” with a menu and I am not a short-order cook at other times of the day, for breakfast, if we have it in the house, they can have it for breakfast. I’ll make one eggs and another oatmeal and the third a bagel if that is what it takes to get the food into them. (If they really want Nutella on t heir toast, I’ll insist they have a piece with cream cheese or fruit spread first.) On special days, if there’s big test or something, I might even make French Toast. On birthdays, the birthday child gets their choice of breakfast – usually blintzes.

On weekends we make more involved breakfasts. It’s one of our favorite things to do, and the kids get involved, too. Pancakes and waffles, biscuits and scones, omelets and muffins. A rare treat is a puffed oven-baked apple pancake. Alfs likes to make pancakes and waffles without help (he adds chocolate chips to the waffles), and Woody will often ask to make a fruit smoothie to go along with the main dish.

When we make pancakes, waffles, muffins and biscuits, we make at least a double batch. In the case of the pancakes, waffles and muffins, we freeze the extra for weekday breakfasts. If you freeze them individually (in a single on parchment paper on a cookie sheet) and then put them in Ziploc bags, you can thaw and heat or toast them quickly and easily – and you may never buy commercial frozen waffles again. With extra biscuits, we cook up some scrambled eggs and bacon a few hours later and – viola! – lunch.

Puffed Apple Pancake

4 apples, peeled, cored and thinly sliced
juice of half a lemon
6 eggs
1 1/2 c milk
1 tsp vanilla
1 c flour
2 tbsp granulated sugar
1/2 tsp salt
1/2 tsp cinnamon
pinch of nutmeg
4 tbsp unsalted butter
1 tbsp brown sugar
powdered sugar

Preheat oven to 425 degrees.

Slice apples and squeeze lemon juice over them. Set aside.

Combine eggs, milk and vanilla. Mix well. Add flour, granulated sugar, salt, cinnamon, and nutmeg and combine well. Set aside.

In a wide oven-proof skillet, melt the butter. When the butter is sizzling, add the apples and brown sugar and saute for several minutes, until the apples begin to caramelize and soften. Pour batter over apples, and place the skillet in the oven. Bake until puffed and golden, about 20 minutes. The pancake will puff in the last 5 minutes of baking.

Remove the skillet from the oven very, very carefully. It’s hot! Let the pancake cool for a few minutes, then dust with powdered sugar, cut into wedges and serve.

PointsandPrizes.com Keyword: NUTMEG worth 50 points good through 04/20/08.
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Deep in the back of my cookbook cupboard, I unearthed a long-forgotten gem: Best of the Best from Arizona Cookbook. I’m not even sure where this came from, but I browsed through it the other night and my mouth was watering. We are huge Mexican, Tex-Mex, southwestern fusion, etc. food addicts here.

Last week we tried a new enchilada recipe that was a hit! This week we had a enchilada variation that I found in the Arizona cookbook. The recipe may call itself tacos, but this is more like an open face enchilada or enchilada casserole - or even an enchilada pie. Personally, I prefer to make enchiladas this way - so much easier than the hassle of rolling flaky corn tortillas (a task I just hate).

Unlike the previous enchilada recipe, this, um, is not particularly… healthy. It is, however, nutritious and creamy and comforting and OH-so-delicious. Another rave-worthy hit in our household! The kids, the husband - they were all nuts for it.

Kids in the kitchen: It was a gorgeous day yesterday and the kids were outside on their bikes and scooters playing in the park with friends. I was perfectly happy for it to be that way. Had there been a child around, cheese shredding would have been a useful occupation.

Tip: That does remind me, though. I used to always keep packaged shredded cheddar on hand for the convenience factor, but the kids LOVE to shred cheese and it’s such a useful way for them to be involved with me in the kitchen (without being underfoot or otherwise a nuisance) that I’ve taken to buying blocks of cheese just so they can help out. It’s cheaper anyway, and personally I prefer the texture and flavor of freshly grated cheese.

Side dish: I kept it simple… steamed asparagus and some orange sections. I also served this with fresh, chopped jalepeño on the side, because my honey likes it that way. He sprinkled them on top of his portion for the additional flavor - and some heat.

Planning ahead: I’m so organized! (For once!) As I was planning my menus this week, I decided I would work smart. Last night we had the cream taco casserole. I grilled and chopped twice as much chicken as I needed and stored half in the fridge for dinner tonight (which is Jen’s BBQ chicken rollups). Hoo-ha! Thanks, Jen!

Cream Taco Casserole

12 corn tortillas
2 tablespoons vegetable oil
1/2 medium onion, finely chopped
1 pint light cream or half-and-half
1-4 oz can diced green chilis
2 tablespoons southwest seasoning (cumin/chili powder mix) or taco sauce mix
3 cups cooked chicken, coarsely chopped
8 ounces sharp cheddar cheese, grated

1. Grease a 2 quart casserole dish with butter or cooking spray. Preheat oven to 350F.

2. Grill boneless, skinless chicken pieces (I use frozen breast tenders) until no longer pink in the center. Set aside to cool for 5-10 minutes. Once cooled, coarsely chop into bite-size pieces.

3. Heat a small amount of vegetable oil in a medium skillet and heat tortillas one at a time, just until softened. Cool on a paper towel. Slice into thirds and lightly salt. Place loosely in the bottom of the prepared casserole dish.

4. Sauté chopped onion in a small amount of vegetable oil. Add the cream and stir over low heat for 5 minutes. Add chiles and southwestern seasoning and stir to blend.

5. Layer chicken over the tortillas, followed by a layer of the shredded cheese. Pour the cream sauce over the top.

6. Bake, uncovered, for 45 minutes. Serves 6.

Mmmmm, make it for dinner tonight!

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The end of the day is always a rush, isn’t it? At a time when we parents might prefer to sit down for just a moment and take a breath before the second half of our very full days get underway, the kids are hungry. Mom sitting down just won’t do.

Invariably while I am trying to make dinner, one or more of the kids is underfoot asking for a snack, or when will dinner be ready, or something. I can stave them off during most of the prep time, but as dinner time gets close and aromas fill the house, they become even more insistent.

One way I keep them occupied at this critical time is by having the kids make salad dressing for the evening’s salad.

Salad solution
The kids started eating salads more regularly at dinner a couple of years ago. At some point, Alfs decided he loved Caesar salad and started being more adventurous with greens. Woody followed shortly thereafter. Sunshine is still a work in progress. She says she likes salad, we put a little on her plate, she’ll taste a little, then declare she doesn’t like it. Oh well.

I started buying prepared, washed salad greens in bags and that changed our life. I know it’s not particularly cost effective. I know I could get two or three salads for the cost of one bag if I’d just make a little effort to wash some lettuce. But on those busy days, that salad bag makes all the difference. It means we actually eat salad.

Salad dressing, on the other hand…well, there aren’t many bottled dressings I really like. And as long as I keep some decent olive oil and vinegar in the house, we have salad dressing.

About a year or so ago, Woody decided he’d like to learn to make salad dressing. I taught him the basics: three parts oil to one part vinegar, pinches of salt, pepper, garlic powder and maybe an herb, whisk it up and pour it over. How this evolved to three kids arguing over who gets to make the salad dressing on any given night, I have no idea. Even Sunshine wants in on the action! But after a system of taking turns was established (with Sunshine’s turn heavy on the supervision), it all settled out.

Healthy and helpful
Now, when dinner gets close, after the kids have set the table, I get out the salad bag, the salad bowl, servers, the special salad dressing bowl Woody made at the pottery place, and the salad dressing ingredients - and one of the kids gets to work. Each of the kids has their own variation. Woody prefers red wine vinegar and tends to go a little heavy on the salt (we’re working on that). Alfs always goes with balsamic vinegar, and could stand to be a little more generous with herbs. Sunshine goes heavy on everything.

There are some wonderful citrus infused olive oils out there, and some lovely vinegars. They are worth stocking for some great salads. They also make great hostess gifts! You can stretch the pricier infused oils by using a tablespoon of an infused oil for flavor with two tablespoons of an everyday oil.

My Kids’ (Current) Favorite Salad

1 bag spring green salad mix
Crumbled goat cheese (you can get it pre-crumbled)
One blood orange, sectioned
Toasted almond slices
3 tbsp (about) blood orange infused olive oil
1 tbsp (about) good dark aged balsamic vinegar
Kosher salt
Fresh ground pepper
Dried thyme

Combine the olive oil and balsamic vinegar, and add the salt, pepper and thyme to taste. I tend to go light on them for this dressing as the olive oil has such lovely flavor on its own. Let the dressing sit for a few minutes to let the flavors come together.

After a few minutes, whisk the dressing again, and toss with the salad greens. Sprinkle the goat cheese, blood oranges and almonds on top.

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