Tag: Kid Friendly

Recipe/

Fast and healthy fajita recipe

Healthy Fajita Recipe

If you are looking for a quick meal that can be put together within about 25 minutes to feed the whole family on a busy night, KEEP READING!

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This recipe keeps things simple

  • One great thing about this recipe is that you make our own spice mix using chili powder, salt and pepper. This helps simplify cabinets from excessive pre-made spices like taco seasoning and fajita seasoning which can overdue sodium.
  • Easily double the recipe to meal prep for the week, or make dinner for a crowd.
  • Limit clean up by pulling this meal together with a simple sheet pan!
  • This base recipe can be served up in a variety of ways and is a healthy option no matter what your dietary restrictions are.
  • Store leftovers in an airtight container in the fridge.

What makes this a healthy recipe?

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First let’s talk about the cooking method. Roasting anything on a sheet pan means you’re using less oil and letting the oven do it’s job to impart texture and flavor by dehydrating foods on the pan making it a healthier option.

Next, it uses lean chicken breast which is an excellent source of protein.

Half of this recipe is made from vegetables. Onion strips and red peppers, basic ingredients that are a source of valuable nutrients for immunity and gut health including vitamin c and fiber.

This recipe can easily be modified to accommodate a gluten free diet and it’s a natural way to eat more plant. So if your’e trying to live a plant forward lifestyle, then be sure to bookmark this page for your weekly menu! It’s also a good recipe to have on rotation if you’re trying to achieve a healthy weight or maintain a healthy weight.

Ingredients you need to make sheet pan chicken fajitas

  • olive oil or any neutral oil such as avocado oil
  • chili powder – you could add garlic powder or use a fajita seasoning mix if you have it on hand
  • boneless skinless chicken breasts – you could use boneless skinless chicken thighs, shrimp, steak or tofu but cooking times will vary.
  • lime/ lime juice
  • green bell peppers & red bell peppers – you can use any kind of fresh vegetables you’d like yellow peppers work well here too!
  • yellow onion – you could use red onion but it will be sharper, green onions will add color and can be left whole.
  • corn tortillas or flour tortilla – corn tortillas are naturally gluten free.
  • kosher salt and pepper

Optional ingredients and fajita toppings

  • Monterey jack cheese
  • Guacamole
  • Sour cream
  • Hot sauce
  • Salsa
  • Pico de gallo
  • Avocado slices

Equipment you need to make healthy chicken fajitas

We’re keeping the equipment list simple by employing our trusty baking sheet. Other recipes may call for using a cast iron skillet, grill pan or instant pot, but I really think this is the simplest and cleanest way to make this great recipe.

Turn easy chicken fajitas into a complete meal

Chicken Fajitas on corn tortillas
  • Enjoy your chicken strips and fajita veggies in warm tortillas with your favorite toppings
  • If you’re trying to follow a low carb diet plan, try wrapping this chicken fajita recipe in lettuce wraps made from iceberg lettuce
  • Another low carb option is to enjoy this recipe as a fajita bowl. Forget the wraps and rice, substitute riced palm noodles or cauliflower rice instead.
  • To amp up nutrition and fiber try serving with whole wheat tortilla or brown rice instead of white rice.
  • Serve with warm black beans for added protein and fiber

What are the macros?

If you divide this recipe into 4 servings, it will provide you with:

Calories: 292

Protein: 39g

Carbohydrate: 12g

Fat:11g

Fiber:4g

Note: Optional ingredients and tortillas of choice are not included in macros. It’s easy enough to log them separately as you customize your toppings and wraps! Learn more about macros here!

Week-night Fajitas

Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main Course
Cuisine Mexican

Ingredients
  

  • 1 tbsp chili powder
  • 3 bell peppers sliced into strips
  • yellow onion sliced into strips
  • 2 tbsp olive oil
  • 1.5 pounds chicken breast 1/4 inch strips
  • 1 lime

optional

  • 8 corn tortillas
  • sour cream
  • cheese
  • salsa
  • avocado

Instructions
 

  • Combine chili with 2 teaspoons salt and pepper to taste.
  • Season peppers and onion with half of the seasoning mix and 1 tablespoon oil.
  • Spread veggies on sheet pan and broil for 5 minutes until brown.
  • Season chicken with remaining seasoning mix.
  • Then layer sliced chicken on top of cooked vegetables. Return to oven for 10-12 minutes under broiler until chicken reaches 165F internal temperature.
  • Eat with tortillas or over rice and toppings of choice.
Kids/

Simple Eggless Banana Muffin Recipe (with Flax)

muffins in tray

Muffins are on a weekly rotation in our house. Whether they’re store bought or homemade, we love them. Enjoyed with a hot cup of coffee or a tall glass of milk, does a better, more convenient go-to breakfast or snack exist? Delicious muffins are actually quite easy to whip up, and they can easily be made without eggs – and they’re super easy to batch cook! In fact, you can even make vegan muffins quite easily with just a few substitutions.

I found this recipe online several years ago, jotted it down in my kitchen notebook and have been using it ever since!

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Table of contents

Why would I want to make eggless muffins?

Eggs are a nutrient dense food to have in your fridge, but there are times when they’re not available. More recently, they’ve become quite expensive and are about 3x’s the price they were just a year or two ago.

There are also those with egg allergies or dietary preferences such as vegan that simply choose not to eat eggs.

Making egg-free banana muffins with a flax egg is a great way to incorporate healthy plant based fat into your diet as well. My kids don’t even know the flax is in there!

My favorite Banana Muffin Recipe

I’ve tried a lot of banana muffin recipes. Many are high in fat and refined sugars, and the “better for you versions” often flop. My favorite recipe uses a combo of apple cider vinegar and flax seed that just gives them an overall comforting flavor, especially when they come right out of the oven. I also love this recipe because I can make them in a large mixing bowl and don’t have to pull out the stand mixer!

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Ingredients you need for these quick eggless banana muffins

  • ground flaxseed
  • whole wheat flour
  • all purpose flour
  • warm water
  • cinnamon
  • nutmeg
  • baking powder
  • baking soda
  • kosher salt
  • 1% milk
  • apple cider vinegar
  • maple syrup
  • canola or grape-seed oil, any neutral oil
  • vanilla extract
  • mashed overripe bananas
  • mini chocolate chips

Additions and Substitutions

What if I don’t have apple cider vinegar?

White vinegar or lemon juice will work well too! I would not suggest using a balsamic vinegar because that flavor is quite distinct. If you don’t have any vinegar on hand, you can also leave it out.

What can I use instead of whole wheat flour?

For this recipe, I like to use a flour mixture. It helps limit the number of different flours that I have in my pantry. You could easily use a whole wheat pastry flour or a white whole wheat flour instead. Alternatively, I have used all white flour without an issue in this recipe. When I’ve used 100% all purpose flour instead of a blend, I’ve found the muffin batter was just a bit thick and needed 1/4 cup more milk.

What can I use instead of flax seed?

Use 2 eggs and omit the water instead! No problem :). Read more about the flax egg here.

What can I use instead of maple syrup?

The natural sweetness from mashed bananas is enhanced by maple syrup but you could easily use an equal amount of agave or even honey. In an absolute pinch, you could use white sugar in this recipe, but I prefer to recommend more natural sources of sweetness.

Which oil is best to use?

Almost any oil will work here. Vegetable oil, sunflower oil even olive oil will work if you like the flavor! Melted butter is traditionally used in muffins to create a fluffy texture, but we use oil instead. Because oil is a fat that is liquid at room temperature, it’s a more heart healthy alternative. Coconut oil would work in this recipe but it would increase the saturated fat and contribute a distinct flavor.

Can I leave the chocolate chips out?

Yes, but I don’t know why you’d want to! Just kidding, there is a time and place for everything. I often make them without any add ins, and they disappear just as quickly! You can also add raisins, white chocolate chips, chopped walnuts or fresh blueberries.

Can I leave out the milk?

If you don’t have milk on hand or follow a dairy free lifestyle, soy milk, oat milk or almond milk will work perfectly fine. You could also use lactose free milk, unsweetened vanilla almond milk or a light refrigerated coconut milk instead. You could also use full fat milk or even fat free milk if that is what you have on hand.

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How to make a moist eggless banana muffin

First, preheat the oven to 350F.

Next, prepare your muffin pan by lining with paper liners. If you don’t have muffin cups, spray the muffin tray with nonstick spray.

Then, combine all of the dry ingredients in a large bowl.

Combine, all of the wet ingredients in another bowl. I like to use a 4 cup measurer for this.

Then add half the dry ingredients into the wet, and mix until combined. Add the remaining dry ingredients.

Once combined, add your optional mix in’s

Pour batter in to prepared muffin tin. I like to use an ice cream scoop or 1/3 cup measuring cup to ensure they’re all the same size.

This is a good time to add more optional mix in’s to the top of the muffins! OR, skip mixing them in and just add a few for interest on top! This is what they do at the coffee shop with caster sugar. They sprinkle it on top for extra crunch!

Slide the tray onto the center rack of the oven. Be sure it’s a preheated oven!

Set timer for 20 minutes or until a toothpick comes out clean.

Let them cool down on a wire rack and store in the fridge in an airtight container for up to a week!

muffins cooling on tray

Eggless Banana Muffins

Healthy banana muffins made with flax and limited sugars
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Breakfast, Dessert, Snack
Servings 12

Ingredients
  

  • 4 tbsp flax seed ground
  • 4 tbsp water warm
  • 1 cup whole wheat flour
  • 3/4 cup white flour
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp kosher salt
  • 2/3 cup 1% milk
  • 1 tbsp apple cider vinegar
  • 1/3 cup maple syrup
  • 1/3 cup neutral oil
  • 1 tsp vanilla
  • 1 cup banana mashed
  • 1/2 cup chocolate chips or other mix ins optional

Instructions
 

  • First, preheat the oven to 350F.
  • Next, prepare your muffin pan by lining with paper liners. If you don't have muffin cups, spray the muffin tray with nonstick spray.
  • Then, combine all of the dry ingredients in a large bowl.
  • Combine, all of the wet ingredients in another bowl. I like to use a 4 cup measurer for this.
  • Then add half the dry ingredients into the wet, and mix until combined. Add the remaining dry ingredients.
  • Once combined, add your optional mix in's.
  • Pour batter in to prepared muffin tin. I like to use an ice cream scoop or 1/3 cup measuring cup to ensure they're all the same size.
  • This is a good time to add more optional mix in's to the top of the muffins! OR, skip mixing them in and just add a few for interest on top! This is what they do at the coffee shop with caster sugar. They sprinkle it on top for extra crunch!
  • Slide the tray onto the center rack of the oven. Be sure it's a preheated oven!
  • Set timer for 20 minutes or until a toothpick comes out clean.
  • Let them cool down on a wire rack and store in the fridge in an airtight container for up to a week!
Keyword muffins
Melanie Marcus Selfie

Hello & Welcome!!

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.

If you’re looking for quick and healthy meal inspiration that supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Recipe/

Is the viral Tik Tok Coconut Blue Cloud Smoothie from Erewhon healthy?

coconuts on blue background

I recently learned about the viral Tik Tok drink – coconut cloud smoothie. It’s a famous blue smoothie that has been described as having an unmistakable beautiful cerulean marble color and a lot of trending ingredients. (That description reminds me of “The Devil Wears Prada”)! The original recipe was created by influencer Marianna Hewitt and was featured at Erewhon grocery store during the month of March 2022. Did I mention that it costs $17.00?

Table of contents

The original Erewhon coconut cloud smoothie is made with Malk almond milk, vanilla collagen peptides, banana, pineapple, avocado, a can of coconut milk, blue Majik Spirulina, vanilla stevia, and almond butter. While all of these ingredients on their own bring a variety of health benefits and offer a lot to love, just one serving easily has over 600 calories and over 20g fat, most of which is saturated and above the recommended daily values. That said, it is beautiful and certainly makes you feel special while drinking it, so with a few tweaks, I made a version using Dole bananas and pineapples and truth be told – I’d be happy to drink daily!

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I am the registered dietitian for Dole Food Company and Dole generously covered the cost of ingredients for this recipe.

Here’s what you need to make a healthier version of the Erewhon recipe for a fraction of the price!

  • Coconut cream – we’ll use the decadent coconut cream, and whip it before adding to the glass – but we won’t use as much.
  • Blue spirulina – this was pricey, but makes that signature blue color, so it just can’t be done without it.
  • Almond milk – you can you any kind of almond milk that you like.
  • Banana – I recommend using a frozen banana for this
  • Pineapple – we will use frozen here also!
  • Vanilla stevia – for natural sweetness.
  • Vanilla extract – for extra vanilla flavor.
  • Collagen peptides – these add a bit of protein as well as a really cool frothy light texture.

I found all of the ingredients I needed at my local Whole Foods Market, but you could also get what you need from your local grocery store plus a 1-2 items from Amazon.

Jump to Recipe

Here’s the trick to beautiful marbling

  • First whip you coconut cream well with a whisk or fork – this gives a creamier consistency. Then layer half on the bottom of the cup.
  • Next take 1/4 tsp of the spirulina powder, the most important ingredient, and sprinkle it on top of the coconut cream as well as the sides of the glass.
  • Then mix the rest of the ingredients in a high powered blender or Vitamix until light and fluffy.
  • Now pour the smoothie mixture into the prepared glass.
  • Top with remaining coconut cream.

The dietitian review

I’ve heard the Erewhon smoothie described as full of healthy fats. Which isn’t exactly true. While many coconut products are enjoying a health halo right now, it doesn’t change the fact that it has a significant amount saturated fat, or that the original recipe uses a hefty amount of coconut cream which is solid at room temperature, and not encouraged as part of a heart healthy diet. I’m glad I tried to make it, but I would not make the original version on a regular basis because it just has too many calories, overall fat and carbs. It’s just A LOT.

That said, I invested in purchasing the blue spirulina powder and came up with a version of this smoothie that I can make weekly. It really is beautiful and why not enjoy how the smoothie looks as you drink it?!

I also made a version for low carb day that you can find on my instagram @miss_nutritious_eats.

What is spirulina?

Spirulina is a type of algea, and can be either blue or green. Ancient Aztecs actually harvested it from ponds and incorporated it into baked goods in their diet. You can find it in a variety of forms, but I think powdered is the most popular. Believe it or not, it’s an excellent source of protein, and a variety of nutrients including B vitamins, iron, manganese, potassium and a good source of vitamins C, E, K and folate! And if you’re wondering, it is vegan!

Studies have suggested that spirulina has beneficial effects on blood cholesterol, triglycerides and blood pressure. It also has cancer protective antioxidant and anti-inflammatory properties.1

5 ways to use spirulina

In addition to adding to your favorite smoothie try:

  1. blend into yogurt
  2. add to oatmeal or millet
  3. add to cookies or cake batter
  4. add to your salad dressing
  5. mix into hummus or guacamole

So is it worth it?

If I were able to order one, just to try it, I would! But it would definitely be a splurge item for my wallet and my diet -> that is FOR SURE! There’s nothing wrong with indulging in foods every once in a while, just remember the 80/20 rule. And if you want an indulgent blue smoothie, try this version!

You may also like to try the DIY Pumpkin Spice Dole Whip! It’s another major winner!!

Nutrition

Take a look at those vitamin and mineral values! So many of them are more than 10 or 20% which are benchmarks for good and excellent sources! Let’s just call out a few.

Vitamin A – This smoothie provides 590% of the daily value (DV)! Vitamin A supports healthy vision, gene expression, reproduction, growth and immunity! It can be found in both animal and plant sources, but those from plant sources must be converted in order to use them!

Vitamin B6 – You’ll get 30% DV with this drink! It plays a really big role in the body because it’s necessary for enzymes to perform their functions which includes releasing stored energy (in the form of glycogen) from muscles. As we get older, it can be difficult to get the recommended amount of B6, which is usually found in tuna, salmon, turkey breast, bananas, sweet potatoes and chickpeas.

Vitamin C – This smoothie sets you up with 50% DV of C. which aids iron absorption, supports collagen formation in the body and strengthens immunity. Many Americans are consuming the recommended amount of C. Cerries, bell peppers, kiwi, broccoli, Brussels, papaya, strawberries and pineapple are top sources!

Manganese – This trace mineral helps activate powerful antioxidant enzymes into action! It helps convert fat to energy and support cartilage and bone formation. Sources to include are oats, pine nuts, brown rice, spinach, pineapple and raspberries among others!

Coconut Blue Cloud Smoothie

Lightened Up Coconut Blue Cloud Smoothie

Check out this lightened up version of the Erewhon and viral Tik Tok smoothie!
Print Recipe Pin Recipe
Prep Time 5 mins
Total Time 5 mins
Course Breakfast
Cuisine American
Servings 1

Equipment

  • 1 High Powered Blender

Ingredients
  

  • 2 tbsp coconut cream canned
  • 3/4 tsp blue spirulina powdered
  • 2/3 cup unsweetened almond milk
  • 1 banana frozen
  • 1/4 cup pineapple frozen
  • 5 drops vanilla stevia
  • 1/2 tsp vanilla extract
  • 2 scoops collagen powder
  • coco whip optional

Instructions
 

  • Add coconut cram to serving glass and sprinkle with 1/4 tsp spirulina.
  • Add remaining ingredients to blender and blend until smooth.
  • Pour smoothie into prepared glass. Top with coco whip if desired!

Notes

This recipe keeps the coconut cream from the viral original but eliminates the fat from the almond butter and avocado.  
Keyword Smoothie

References

  1. Tonia Reinhard, Super Foods. (Firefly Books, 2014).
Articles/

23 Healthy Halloween Recipes Plus Activities that Kids will LOVE!

Healthy Halloween Snacks

Move over huge bags of sugary candy, festive fun is more important than ever!!

Can the words healthy and Halloween really belong in the same sentence? According to research published in the Journal of the American Medical Association, they should! Healthy options are now more than ever! This research found that childhood obesity rose significantly during the pandemic, especially in children 5-11 years old. Whether the weight gain was a result of food choices or children being more sedentary, the gain was about 5 pounds which equals the weight increase from the past 20 years! This perfect storm of ready to eat and junk foods, meal fatigue and lack of activity during quarantine makes the focus on healthy holiday celebrations much more important this year. 

This article has been adapted from an article originally written for Dole Food Company.

While candy is a focal point for most kids, Halloween truly has a lot more to offer children — spooky costumes, magical activities and the opportunity to incorporate festive meals throughout the day. 

Celebrating the holiday season is not about taking any of that away, it’s about enhancing the Halloween experience while pumping up the nutrition in a fun way.

Melanie Marcus MA RD

And truthfully, with a little creativity, healthy Halloween snacks are sooo simple to make and they deliver a huge payoff because you kids won’t have sugar overload, or the inevitable crash afterwards!

Read on for healthy Halloween recipes and activities to enjoy the holiday in a healthy way.

Here are 23 recipes for the whole family to enjoy – without the added sugar! 

  1. Start your day with a breakfast that any monster would enjoy! These Mike Wazowski Fruit Stack served with yogurt are balanced and super fun!! My kids LOVED them!!
  2. Lunch time can be fun too!! Turn any sandwich into a spider sandwich with this trick – Cut your favorite sandwich into a circle using a large cookie cutter. Lay pretzel sticks between layers (4 on each side) to resemble spider legs! Use olives to create spider eyes on top! 
Dole Fruit Stacks
Dole Mike Wizowski Fruit Stacks
Ghost Bananas
Dole Ghost Bananas
Witching Hour Fro Whip!
Witching Hour Fro Whip
Crazy Eyes Snacks
Dole Crazy Eyes
  1. Another lunch alternative are these super cute Chicken Stuffed Roz Heads from Monsters Inc!
  2. Jazz up dinner with Pumpkin Stuffed Peppers. Turn your favorite stuffed pepper recipe into a jack o lantern of a meal by cutting out eyes and a mouth in your bell peppers before stuffing and baking! 
  3. Try this Witchy Dip for a fun halloween snack! Turn Dole avocadoes into a spooky delight by serving homemade guacamole in a shallow oval bowl. Top half the dish with blue corn chips to form a witch’s hat. Then add shredded carrots for witch’s hair, a mini pickle for a nose, olives for eyes and red pepper for a mouth! 
  4. A creative way to serve energy bites is to turn them into Bat Energy Bites! Take your go-to energy bite recipe and add two candy eyes, plus broken blue corn tortillas for wings for a festive treat!
  5. A go-to healthy snack are banana ghosts. Simply cut your peeled banana in half. Roll in yogurt and unsweetened coconut flakes then use mini chocolate chips for eyes and enjoy!
  6. Another banana based favorite are banana mummies! Wrap your banana in fruit leather and add candy eyes for a mummerific snack!
  7. If you’re little one loves PB&J, try making Dole Crazy Eyes. Start by thinly slice a baguette into ovals and spread with peanut butter. Top with a single banana slice and blueberry and use raspberry jam to create squiggly red lines coming out of the banana.
  8. A great way to get kids to eat their greens is by making Franken-smoothies! Take any green smoothie recipe and pour into a clear plastic glass that has been decorated to look like Frankenstien. So simple and so easy!!
Healthy Halloween Snacks for Kids
Yummy Halloween Snacks for Kids!
THK Frankenstein Kiwi
THK Kiwi Frankenstein
Healthy Halloween Snacks
Clementine Pumpkins & Monster Mouthes
Dole Meanies
Dole Meanies
  1. Another simple and fun snack are strawberry ghosts! Just take white chocolate and microwave at 10 second intervals (stirring in between) until soft. Then drizzle horizontally across your strawberries, finishing off with candy eyes! You can also use any other melted chocolate or dark chocolate that you like!
  2. Party guests will love candy corn parfaits. Just take small drink cups or clear cocktail cups and layer diced papaya followed with diced fresh pineapple and topped with your favorite cool whip, whipped cream or even vanilla greek yogurt for a protein packed version! Totally festive and easy! Try them at your next school party!
  3. Make Monster Mouthes with apple slices for lips, slivered almonds and marshmallows for teeth and strawberries for tongues! Super fun!!
  4. Another easy school snack are clementine pumpkins! You can leave them whole and use a black food marker to draw pumpkin faces. Go all the way by slicing small celery sticks to insert in the top for a stem!
  5. If you love cozy pumpkin spice flavor, you have to try Pumpkin Spice Sweet Potato Dole Whip! It’s autumn in a bowl 🙂
  6. Or check out this Witching Hour Fro Whip inspired by everyone’s favorite Sanderson sisters!
  7. I recently saw a dietitian create witches fingers out of Moondrop grapes which I thought was so cool. The grapes are naturally the shape of fingers and when you add an almond sliver for a nail, it couldn’t be more realistic!!
  8. Little witches brooms are simple to make with mozzarella string cheese! Cut the string cheese into 3 equal sized pieces and cut slices length wise about 2/3 of the way across each piece to make the bristles of the broom. Then insert a thin pretzel rod into the cheese!
  9. How about serving hummus in the shape of a pumpkin! To make “pumpkin” hummus, just take your knife or spoon to create a pumpkin shape and then top with a celery stick or cucumber log for a stem!
  10.  Another perfect way to get kids to way their veggies are with Green Slimesicles. Popsicles made with fruit and veg to give green slime a whole new meaning.
  11. Create a Halloween veggie skeleton! This one is easy- just use your imagination to create a skeleton with fresh cut vegetables! The sky is the limit! Use
  12. Serve up your greens with these intimidating Meanies! The concept will feature your favorite salad in classic Halloween style, and they’ll add flair to your table scape too!
  13. Wash everything down with a deliciously scary mocktail! These Sparkling Ghouls are complete with cranberry blood!!! eek
Dole Sparkling Ghoules

What to stock up on to make Halloween snacks a breeze

  • Toothpicks
  • Candy Eyes
  • Chocolate in various colors
  • Parchment Paper
  • Mini chocolate Chips
  • Mini marshmallows
  • Slivered Almonds
  • Black food marker
  • Clear plastic cups
  • Straws

Make a Halloween Pineapple Jack-o-lantern!

Nothing says Halloween fun like jack o’ lanterns!! But instead of using a pumpkin, why not use a pineapple! You can eat the inside and then create a fresh fruit centerpiece that everyone will be talking about!

Pineapple Jack O Lantern
Print

Pineapple Jack O Lantern

Carve a festive centerpiece for your Halloween season!
Author: Dole Food Company

Equipment

  • 1 Pineapple 5" wide and 7" tall
  • 1 serrated knife
  • 1 spoon
  • 1 cutting board
  • 1 pineapple corer optional

Instructions

  • Cut the bottom of the pineapple off using the serrated knife, then cut around the inside edge of the pineapple, keeping the walls of the pineapple about 1" thick for support.
  • Use the knife and spoon to remove the pineapple flesh, including the core, until nice and clean. Place the pineapple flesh in a bowl to eat.
  • Using the serrrated knife, carefully cut out your face!
  • Place the finished pineapple on a plate and enjoy the look and taste of your creation!
  • when it gets dark, place a lit LED candle on the plate under the pineapple Jack-O-Lantern

October is truly an exciting time of year, and if you think about it’s more like a full blown Halloween season, it’s not just one meal or afternoon of sweet treats anymore. There are neighborhood Halloween parties, festive school lunches to make, halloween class parties, annual parades, and costume contests that make for the perfect opportunity to enjoy healthy treats. There will be plenty of sweets to enjoy, but be sure to offer healthier options too!

Articles/

Easy weeknight meals with Dole Sheet Pan Starter Kits!!

Dole Sheet Pan Dinner

To say life with kids is hectic, is a complete understatement. Between school, work, sports, birthday parties and family visits there is always something going on – and I think moms everywhere will agree with me, time for meal planning is precious. So in the spirit of sharing things that are too good to be true…read on for my experience with these Dole Sheet Pan Starter Kits.

So in the spirit sharing things that are too good to be true… read on for my experience with these Dole Sheet Pan Starter Kits.

Ever since culinary school, I loved roasting. My culinary school partner in crime, Tracy, observed early on, that there’s nothing I loved more than a good roast – or anything that can be made in the oven. And what’s not to love? It’s an easy, hands off, clean way to get dinner on the table using a conventional sheet pan. So when Dole came out with a new line of sheet pan starter kits I was ecstatic. There are three popular flavors, including French Onion, Homestyle Roasted Herb and Lemon Parmesan flavor varieties. They include a combination of ready-to-roast vegetables including red potatoes, whole baby carrots and broccoli florets or green beans, plus a delicious seasoning packet. All you need to do is add your favorite choice of protein to the fresh vegetables and roast for 30-35 minutes.

Dole Sheet Pan Dinner

And if you’ve been getting recipe inspiration online (AKA Pinterest trend data), you know about the growing sheet pan meal trend. It’s everywhere.

Sheet pan dinners make for easy cooking and even easier cleanup!

So on their own, these unique products fill a consumer need and offer a flavorful meal experience, but it actually gets better! Each of the distinct flavor varieties can be transformed into a completely different meal. Let me explain.

Ingredients for fast dinner
ingredients for quick dinner
Bonus- with these sheet pan starter kits you can completely transform dinner into soup or a savory pasta meal with just a few additions!

When you make your new sheet pan meal starter kits at home, you’ll get a perfectly seasoned and balanced plate that includes protein, carbohydrate and fat (we recommend olive oil). But, we experimented further with the kits to see how we could transform them into soups and wraps, meals that could be made on the grill, even breakfast sheet pans, perfect for brunch! I’ve personally tried them all and couldn’t believe that one truly got better than the next.

Just in case you’re new around here, I am a registered dietitian and nutrition and health communications manager for Dole Food Company. Dole generously covered the cost of ingredients for these recipes, but all of the opinions are my own!

Use Dole Sheet Pan Starter Kits to make healthy meal solutions!

The combination of lean proteins with fresh Dole vegetables is more versatile than you would think and the perfectly paired seasoning packet provides more than enough to create these dishes below. Each of these recipes can be found at Dole’s website.

French Onion Turkey Burgers with Veggies

Dole Sheet Pan Turkey Burger

This was a no brainer! Combining the seasoning packet with extra lean ground turkey was easy to do and it all roasted together in the pan. The simple addition of truffle aioli (I used a vegan version from Trader Joe’s) was so good!! It’s seriously crave-able.

Sheet Pan French Onion Sandwich Wraps

Dole Sheet Pan Wrap

I loved this for leftovers. (If you have any!). Just reheat them and drop into your favorite wrap with mayo.

Lemon Parmesan Sheet Pan Pasta

Who doesn’t love a pasta night? This is the perfect meal for aspiring athletes. It’s a great way to carb load with whole foods that taste delicious. It’s also a good solution for leftovers. All you need to do is add pasta, parmesan cheese seasoning and a jar of your favorite sauce – I used Rao’s Alfredo – and bake until cooked through. It was a major crowd pleaser.

Breakfast Sheet Pan Meal

Talk about a way to impress your guests! Just replace the cooked chicken or add eggs to your protein of choice for a hearty breakfast for a crowd.

Roasted Chicken & Vegetable Soup

Quick Chicken Soup

The fresh-cut vegetables make soup a natural choice to transform this kit. After roasting as directed, add ingredients to a stock pot with chicken broth. It’s that easy.

Herb Salmon & Foil Pack Grillers

Dole Grilled Sheet Pan Dinner

We love cooking on the grill to keep the heat out of the kitchen, and these foil packets were so easy to throw on the grill. They didn’t need to be babysat or anything. My children loved the salmon and got a kick out of seeing their veggie foil packets!

So grab your favorite protein – chicken, salmon, pork, ground beef, different varieties of seafood – whatever and you can literally have one of these fresh vegetable meals on your table in 30 minutes.

One of the best things you can do for your health is to eat more servings of fruits and vegetables each day. And these Dole sheet pan meal starter kits help overcome a major hurdle for busy consumers which is time! It eliminates the need for a lot of specific ingredients, and limits that daily decision fatigue of – what’s for dinner!

Melanie Marcus MA RD

Are Dole Sheet Pan Meal Starter Kits Macro Balanced?

They are!! These kits are perfect for a regular macro day if you’re following the FASTer Way to Fat Loss and if you’re tracking macros, it’s easy to see where your carbohydrate, fat and protein are coming from. The potatoes help ensure you get a source of whole food carbohydrate to fuel your workouts, and you can use any protein you like! If I’m meal prepping for myself, I like to use a little less seasoning and then break out into 2 hearty portions.

When prepared as suggested, the Lemon Parmesan has 340 calories, 17g Fat, 18g Carbohydrate, 3g Fiber and 29g Protein.

But like I said, you can easily modify oil and protein choices for your needs!

So where do you find them?

Distribution started in select markets in the United States, but recently I have been able to find them near Charlotte and friends of mine in New Jersey have also tried them! I hope to see additional future flavors and new products come out soon… after-all there’s nothing better than single-pan meal options to get restaurant-quality meal on the table!

For more recipes and meal inspiration check out these links

Articles/

Cooking as a way to instill good habits in kids

get kids cooking

Little ones love to stay busy and if you’re a parent, then you know that children love to get involved with whatever YOU are doing. From dusting to washing dishes or even sharing your meal, if you’re doing it, then your toddler wants in on the action. Why not take advantage of their enthusiasm to teach a new skill and build better cooking habits for the whole family?

This article was adapted from a piece written for Dole Food Company.

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Cooking with children is a great way to help them build confidence and lay the foundation for healthy eating as they grow. Research also shows that cookin meals at home resultsin eating fewer calories, and negative nutrieints like saturated fat and sugar- even when you’re not trying to lose weight! So why not try new foods together while teaching children this essential life skill?

Melanie Marcus MA RD

Here are five tips for cooking-up healthy habits in the kitchen:

  1. Dress for the part! Pull out the aprons and get everyone in costume. If you really want to be official, check out this Dole printable chef’s hat. Children will love to personalize their own before getting busy in the kitchen! 
  2. Give them a seat at the table (literally)!  Instead of sitting little helpers on the counter, get them a step stool so they can see the counter – most importantly, what’s in that big bowl – or sit them in a booster seat at the table so they can help measure, mix and complete other age-appropriate tasks. This keeps them interested and safe. And remember to always wash hands before getting started! That is food safety 101! 
  3. Mise en place!  This is French for “everything in its place.” Set out your ingredients on the counter in pre-measured amounts that match the recipe. Maybe your child can help measure dry beans or flour? Or pull items out of the pantry? To hold little ones’ attention, start following the recipe directions only after everything is prepped. Start with simple recipes to minimize tantrums.
  4. Prepare for spills! Have your kitchen towel handy and put a garbage bowl on the counter is the best way to help clean along the way. It’s always easier to stay on track with recipes when you have a clean workspace.
  5. Set a fun table! The best part of cooking is eating! While dishes simmer or bake away, have children set the table. If they’re too little to handle carrying your fine dishware, use paper! And don’t forget the placemats. This Dole placemat will keep the kiddo’s coloring until their dinner is ready to eat. And older kids might enjoy personalizing a downloadable menus and recipe cards to turn your kitchen into a French bistro!
cooking with kids
cooking with kids
Jules and Max eating their fruits and veggies after helping in the kitchen 🙂

How to choose healthy recipes to make with your little chef

  • Start with simple snack foods. It could be as basic as having younger children use small cookie cutters to make shapes out of melon.
  • Other healthy snacks to try could be apple slices with hummus dip. Have children slice the apple with a safety knife and scoop dip into a bowl.
  • Look to your family traditions. What foods have meaning to your family. Is there special sweet treat or holiday food you can tell a story about?
  • Take a trip to the farmers market or grocery store and let your little chef choose an ingredient to work with.
  • Have your little kids scan through cookbooks or magazines to choose kid-approved recipes by looking at pictures.
  • What about something simple and easy that even picky eaters will love? Check out these simple banana oatmeal cookies.
  • If all else fails get a ball of whole grain pizza dough from the grocery store. Shape into a round and top with your favorite sauce, cheese and olive oil. You can top with veggies of choice and a green salad for a delicious dinner.
Small sized and safe tools empower children to take snack time into their own hands the healthy way!!

Benefits of cooking with kids

  • What’s better than sneaking a little extra reading time. Have them read the list of ingredients or point out letters of the alphabet.
  • They learn important math skills from measuring out ingredients!
  • They become familiar with kitchen tools
  • They can hone fine motor skills when the write out the shopping list.
  • It’s the perfect time to talk nutrition and the benefits of eating lots of colorful vegetables!
  • It’s an excellent way to spend one on one quality time.
  • It’s a great time to forget the stress and focus on the task at hand – for parents and kids!
  • Picky eaters are more likely to try new things if they’ve made them!

Things to consider buying to make cooking with kids easier!

Plastic chef knives give small hands the freedom to do the same thing you do! It makes them feel special and can motivate them to do prepare foods on their own!

A kid safe kitchen stool. These are built with safety in mind, to get kids up at counter level while ensuring they don’t fall.

Cookie cutters of all shapes and sizes. These again, are a fun way to add creativity to meals and snacks – especially fruits! My daughter loves to makes shapes out of melon and then skewer them onto toothpicks.

Bonus: Kids are more likely to try foods that they help prepare in the kitchen! Take advantage of that opportunity to make family meals that include fruits and vegetables and other healthy ingredients that improve diet quality.

Recipe/

DIY Dole Whip is back with new pumpkin spice recipe!

pumpkin spice Dole Whip

The original iconic Dole whip needs no introduction for Disney fans, but in case you’re new to the scene, Dole Pineapple Whip launched as a soft serve mix in the early 1980’s and was served at Disney’s Magic Kingdom Park shortly after. You can find it at the Disney’s Enchanted Tiki Room and at some other 3rd party retailers (if you’re lucky!). But if you don’t think you’ll be at a Disney resort anytime soon, there is a similar version of the DIY whip available at the dole website! And now there’s an amazing new pumpkin spice Dole whip to add to your favorite DIY recipes!

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Did you know that I worked Walt Disney World Resort at the “Spirit of Aloha” dinner show in college? It was a great experience. I made relationships friends and mentors that I still keep in touch with today – and it all started at the Polynesian resort! Truly, what could be better than being able to go into Disney’s theme parks, being able to see Minnie Mouse and try all of the parks incredible food offerings whenever I wanted!? It was a foodie dream.

And as a full time dietitian for Dole Food Company, I know the love for the classic Dole whip runs deep! I’ve seen everything from Dole whip smoothies and popsicles to raspberry and orange flavored Dole whips too! I mean, Disney even created a national Dole Whip Day which is celebrated every August. In developing the original DIY recipe, it was important to keep it’s smooth like soft serve ice cream and maintain a slightly sweet and tropical flavor that makes it a the perfect anytime treat. Dole and Disney followers just love their Dole whip, and they love this DIY frozen treat. All of these are vegan, or can easily be modified to be vegan dole whip!

Bonus: The original and pumpkin spice-flavored versions are even healthier than Disney’s original Dole whip dessert, thanks to it’s whole foods ingredients!!

Melanie Marcus MA RD

In honor of the fall season, Dole developed a Pumpkin Spice Dole Whip recipe!

If you’re a lover of all things pumpkin, then this is a a delicious treat that kids will be happy to eat, and you’ll be happy that it fits in your macros too! I mean, you’re probably reading this with a skinny pumpkin spice latte in hand right now right? So forget the candy corn and add the ingredients for this iconic sweet treat to your shopping list! Hello pumpkin-spice season!!!

This seasonal flavor combines tropical fruit flavors of the islands, with warm flavor of sweet potato and pumpkin spice. When it’s served cold and topped with coconut chips it truly makes a stunningly special fall treat.

Ingredients you need for Pumpkin Spice Dole Whip

  • sweet potato
  • pineapple, frozen
  • maple syrup
  • unsweetened refrigerated coconut milk
  • pumpkin pie spice
  • pecans and/or coconut chips for garnish (optional)
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You may think that sweet potato is an unusual ingredient, but after making this recipe, I can attest, that it provides a great soft serve texture. It’s not a weird pumpkin-pineapple mash-up. Trust me!!

It’s actually very convenient because sweet potatoes are an easy household staple that don’t require special conditions to be stored. Just keep them in a cool dry place and they’re basically ready for you, when you want to cook them! For this recipe you can prepare as suggested, or you could even use plain left over sweet potato mash. And if you don’t have sweet potatoes, try using a pumpkin puree instead!

If you buy a whole pineapple, core it, chop into pieces and freeze right away. If you’re using a vitamix you can also include the core as part of the recipe. It’ll be able to blend it up without an issue. As a short cut, you can purchase pre cut pineapple or even buy frozen pineapple.

I do recommend the maple syrup in this recipe. I usually try to eliminate all added sugars, but the small amount in this recipe goes a long way to bring out the natural flavor of the pineapple and sweet potato.

When choosing a coconut milk, you could use a version that has more fat. The recipe will work if you use a full fat coconut milk as well. We just liked the addition of subtle coconut flavor without the saturated fat.

Tools you need to make this pumpkin spice Dole whip at home

  • High powered blender like a Vitamix or a food processor. I would not recommend making this in a standard blender because the fibers of the frozen pineapple may make for a chunky whip.
  • Chefs knife or pineapple corer! I’m all about fewer kitchen gadgets, but I do think a pineapple corer is a great investment if you love fresh pineapple. They’re not expensive and you can have your pineapple on the table in under 2 minutes!

As a dietitian I love this recipe because…

  • The main ingredients are pineapple and sweet potato which makes reaching your fruit and vegetable goals much easier!
  • There is limited added sugars which could be eliminated or a sugar substitute could be used if you wanted to.
  • This is a sweet treat that I would serve to my family every day.
  • It’s a great vegan and gluten free option!!

Let me know if you like this fall inspired or the pineapple version of dole whip soft serve treat better!

pumpkin spice Dole Whip

Pumpkin Spice Sweet Potato Dole Whip

Dole Food Company
This is a fall inspired version of the classic DIY Dole Whip.
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 3 mins
Course Dessert
Cuisine American
Servings 4
Calories 90 kcal

Ingredients
  

  • 1 cup peeled and chopped DOLE® Sweet Potato
  • 1¾ cups chopped DOLE® Pineapple frozen
  • 2 tablespoons maple syrup
  • 2 tablespoons unsweetened refrigerated coconut milk
  • ¾ teaspoon gluten free pumpkin pie spice
  • Chopped pecans and/or coconut chips for garnish optional

Instructions
 

  • Heat potato and 2 tablespoons water in a medium microwave-safe bowl, covered with plastic wrap with 1 edge slightly open to vent, in microwave oven 3 minutes or until very tender. Drain potato; cool completely.
  • Purée pineapple, syrup, milk, ½ teaspoon pumpkin pie spice and potato in a food processor on high until smooth, scraping down bowl occasionally. Makes about 2 cups.
  • Divide pineapple mixture into 4 bowls; sprinkle with remaining ¼ teaspoon pumpkin pie spice and top with pecans and/or coconut chips, if desired.

Notes

1/2 cup serving = Fat 0g, Carbs 22g, Fiber 2g, Protein 1g.
Keyword Dole Whip, Vegan
Recipe/

Simple 3 Ingredient Banana Oatmeal Cookies for the win!

The best healthy oat cookie

These 3 ingredient banana cookies from Dole Food Company are a #momfavorite. They’re not complicated to make and they have a touch of natural sweetness that satisfies! Plus my daughter loves to get involved with making this easy recipe from start to finish – which means she’s more likely to eat them! Their wholesome ingredients are a natural fit for vegan diets making them the perfect treat. I’ve also heard them referred to as oatmeal breakfast cookies and after trying them they are like a portable and more convenient replacement for your bowl of oatmeal!! Check out the full recipe below!

While I am a full time registered dietitian with Dole Food Company, this post is not sponsored in anyway!

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On breakfast cookies as a dietitian…

healthy cookie

These cookies are a major win. They’re packed with nutrient dense foods like rolled oats, nut butter of choice and bananas! Let’s go over the nutrition benefits of each:

  • Rolled Oats – These complex carbohydrates are full of fiber which is known for slowing digestion. It also helps stabilize blood glucose levels avoiding spikes in blood sugar. Research consistently shows that fiber slows digestion and helps us feel fuller- for longer too! These carbs also help fuel the brain making these healthy cookies a perfect morning treat!
  • Nut Butter – Especially a single ingredient peanut butter is the perfect combo of fiber, protein and health promoting fats. Research suggests that those who eat peanut butter at breakfast tend to eat less for up to 12 hours afterwards! In general, when looking for peanut butter, avoid those with hydrogenated oils and added sugars.
  • Bananas – These household staples are a powerhouse for nutrition. Known for their potassium content, one medium banana provides 9% or 422mg which offers major heart health benefits and can help support a healthy blood pressure. Among other things, they also have a decent amount of soluble and insoluble fiber which support heart and gut health respectively!

Making breakfast cookies from the culinary perspective…

Like I said, these aren’t complicated to make, but that’s what makes them so great! All you need are three ingredients, mix them together and then bake! They’re so easy to make, even a child can do it!

Do I have to used rolled oats?

There are three main types of oats. Steel cut, rolled and quick oats.

Steel cut are hearty, filling and nuttier that rolled or quick. But they will not work in this recipe. Steel cut oats are the shape of little pellets and will not absorb enough liquid from the bananas and peanut butter to make a proper batter.

Rolled are convenient and often called for in baking recipes. I like the texture rolled oats give this recipe, but quick oats will work well too!

About the bananas

  • Overripe bananas, either fresh are frozen are the star ingredient.
  • If you’re going with fresh bananas – make sure they are overripe for the sweetest cookie! In general, the more blemished and ripe the better! This is the perfect recipe to keep on hand when your bananas are turning spotted. Bananas are sweetest at this stage!
  • Use frozen! This is totally fine to do, just caution you may have a bit more liquid than if you use room temperature bananas. So if the dough feels extra sticky add 1-2T additional tbsp oats.

What are the best type of oats?

  • This recipe uses rolled oats because I think they provide a great texture.
  • You can use quick cooking oats too! They will just absorb more liquid during the baking process.
  • I don’t recommend substituting oat flour for the rolled oats in this recipe. The amounts would have to be tweaked for it to be a successful banana cookie recipe.

When it comes to the PEANUT BUTTER…

  • If you want something slightly sweeter, then use traditional peanut butter like Skippy or Jif that tend to have added sugars. Normally, I would suggest avoiding added sugars from a nut butter, but in this case the sugar makes for a great tasting three ingredient cookie!
  • If you’re trying to limit added sugar, I recommend using an all natural peanut butter. Look for one that has simple ingredients. There are many that have a single ingredient: peanuts!
  • This recipe will work with any nut butter that you have on hand. You can use creamy peanut butter or chunky varieties of cashew, peanut, or seed butter. Almond butter works well too!

Chewy vs Crispy?

  • If you want them chewier, I suggest cooking them about 12 minutes.
  • I like them a bit crispier so I go 15-17 minutes.

Optional add-ins

Get creative with your add-ins! These breakfast cookies are really delicious on their own, but they’re so easy to customize for your taste. There are plenty of options to experiment with. Try these versions!

  • Add 1/2 cup mini dark chocolate chips to the dough before portioning out, or just sprinkle a few on top of each one for a little hint of chocolate.
  • Add 1/2 tsp cinnamon to the dough.
  • Sprinkle with Monkfruit sweetener or brown sugar before baking for an added touch of sweetness.
  • Sprinkle with Maldon sea salt before baking to play up the sweet and savory balance.
  • Add 1/2 cup chopped walnuts or pepitas.
  • Add 1/4 cup ground flax seeds to the dough for heart healthy fats.

Helpful tips

  • I don’t recommend adding sugar like maple syrup or honey as it will make the dough wetter. But you could add 1-2tsp if you’re hoping this cookie recipe will solve your sweet tooth cravings! Just be prepared with added 1-2T rolled oats.
  • If you want to make a double batch, I recommend combining ingredients separately for best results.
  • I recommend rolling these into balls or using a small ice cream scoop to get even sized cookies. Then pat them down with your fingers to get that traditional cookie shape. The cookie dough won’t spread out or flatten during the cooking process.
  • Bake cookies until the top is slightly golden. And they are quite forgiving even if you over bake them!
  • Store them in an airtight container in the fridge for 5-7 days. When we make a batch they never last more than a day or two!

Other tools you need…

  • parchment paper – use it to line your baking sheet for easy clean up.
  • large mixing bowl – for mixing
  • cookie sheet – for baking
  • I like to mix these by hand, but you could always use a food processor if you want a fairly smooth consistency.

As a mom…

I use this recipe as a healthy cookie or activity for my daughter to make from start to finish. She peels the bananas (if we are using fresh), and then mashes away!! I help measure the peanut butter and then we add the rolled oats together. She’s able to mix everything together on her own which is a huge confidence builder!

Next, I line the baking sheet and show her how to use a small ice cream scoop to portion out equal size balls. We then pull out the mini chocolate chips for an extra special little topping as we press down the cookies to a flat disc shape together.

We made these cookies just this past weekend. It was raining and I think we had all had reached our limit for screen-time and just needed a change of scenery. I knew I had bananas that needed to be frozen or used, and we always have some kind of nut butter and oats, so we were golden. Twenty minutes later we had cookies (and breakfast for tomorrow!). It’s really the perfect activity for kids. The total time commitment is very low!

Tracking Macros?

  • Be sure to divide batter into 12 even cookies.
  • Each cookie has 106 calories, 6g Fat, 10g Carbohydrate, 3g Fiber and 3g Protein.

I feel like the coolest mom when Jules exclaims “I can’t believe we’re having cookies for breakfast!”

When do I make 3 Ingredient Banana Oatmeal Cookies?

  • Make them for a quick breakfast (EVEN DURING THE WEEK) to enjoy at home or on the go! They’re the perfect portable version of oatmeal.
  • They’re my go-to guilt free after dinner treat especially when we top them with dark chocolate!
  • When the kids are looking for something sweet and I want them to have a healthy dessert.
  • Make them with sun butter for an allergy friendly lunch box snack.
  • Anytime we need a quick healthy snack.
Banana Oatmeal Cookie

3 Ingredient Banana Oatmeal Cookies

Dole Food Company
Developed by Dole Food Company, this recipe is one of my favorites!!
Print Recipe Pin Recipe
Prep Time 10 mins
Total Time 22 mins
Course Breakfast, Dessert, Snack
Servings 12
Calories 106 kcal

Ingredients
  

  • 3 each bananas
  • 1/3 cup peanut butter
  • 3/4 cup rolled oats

Instructions
 

  • Preheat oven to 350 degrees. Line rimmed baking pan with parchment paper.
  • Mash bananas in a medium bowl with the back of a fork; whisk in peanut butter. Stir in oats and optional add-ins, if desired; using 2 small spoons, drop about 1 heaping tablespoon dough 2 inches apart on prepared pan.
  • Bake cookies 12 minutes or until lightly browned; cool on pan 5 minutes, then transfer to a wire rack to cool completely. Makes 12 cookies.
  • Tips: You can add mini chocolate chips, chopped fruit or nuts or even ground cinnamon to make these a bit fancier!
Keyword banana, easy
Articles/

6 No Stress Tips to Raise Healthy Kids – the easy way!

Vegan lunch with Kids

Getting kids to eat well and form healthy habits – good habits – takes time. It takes lots of time, persistence and the knowledge to know it’s a long game. Nothing is going to happen overnight, trust me!

Positive, Healthful Habits: August Is Kids Eat Right Month™

The 2020-2025 Dietary Guidelines for Americans noted that some school-aged children are not eating enough of the recommended amounts of certain food groups. As a result, they may not be consuming the nutrients they need to support their growing bodies or engaging in the physical activity they need to stay healthy.

YOU! The parents and caregivers play a big role in children’s nutrition and health, teaching kids about healthful foods, being a good role model and making sure physical activity is incorporated into each day.

August, which is Kids Eat Right Month™, is a great time to reevaluate your family’s eating and physical activity habits and take steps to make positive, healthful changes.

The Academy of Nutrition and Dietetics is encouraging families to take the following steps:

  1. Shop Smart. First, encourage a healthful lifestyle. Get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.
  2. Cook Healthy. Secondly, involve your child in the preparation of meals with age-appropriate tasks. They will learn about food and may even be enticed to try new foods they helped prepare. Check out my Healthy Hot Dog recipe!
  3. Eat Right. Next, sit down together as a family to enjoy a wonderful meal. It’s also an opportunity to share the day’s experiences with one another. Family meals encourage healthful family relationships and good eating habits.
  4. Healthful Habits. You can help kids form great, healthful habits by setting a good example. With each meal, fill half your plate with fruits and vegetables, choose lean protein foods, and make at least half the grains your family eats whole grains. For beverages, drink water or milk over drinks with added sugars, and opt for calcium-rich foods with meals and snacks.
  5. Get Moving. Aside from being a great way to spend time together, regular physical activity is vital to strengthen muscle and bones, promote a healthy body weight, develop social skills and build self-esteem. Encourage preschool children to be active throughout the day. Older children and adolescents need at least 60 minutes of moderate-to-vigorous activity daily, according to the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans (2nd ed.).
  6. Get Talking. Lastly, eating right can sometimes be a challenge for kids, particularly if they are picky eaters, but experts say that a conversation can help. Talk to your children about the foods they enjoy and introduce them to new foods from a variety of cultures to expand all of your horizons.

Raising healthy kids is totally possible. Just stay consistent and know it will sink in eventually. Good habits take time 🙂

Eliminate mealtime pressure by enjoying meals together with children – after all they learn by example! It’s is a powerful way to get them to try new flavors, textures, and get the nutrition benefits of healthful and tasty food!

Melanie Marcus, Registered Dietitian
Recipe/

The Vegan (Carrot) Hot Dog Your Kids Will Love!

Vegan Hot Dog

Does it feel like your kids are just eating hot dogs and chicken nuggets? This is my life right now! As a dietitian I know it’s totally normal for kids to get stuck in a rut with food, but as a dietitian mom, I cringe a little bit inside every time we feed our children hot dogs, even if we do switch it up with turkey dogs every now and then. But this is life. Kids like what they like, and it’s okay to include traditional “kid food” as part of the meal rotation because this is how they learn balance and moderation. Plus, they’re more likely to try new foods, when familiar foods that they like are on the plate. So is there a healthy hot dog out there? YES! Check out this carrot dog!!

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That said.  The all American favorite hotdog happens to be a source of saturated fats and sodium, which usually isn’t a problem for children- but having them on a more frequent basis doesn’t exactly lay the foundation for a lifetime of healthy eating.  This is why I was thrilled to develop this healthy hot dog recipe with Dole Food Company. Ingredients were provided for me, but all of the opinions are my own.

These Southwest Carrot Dogs, a healthy hot dog alternative, and a kid food favorite, are an ideal substitute for hot dogs!  Bonus – my children both approved!  You could even just make the marinated hotdogs without the side salad for an easy plant-forward vegan bbq option. 

It’s recommended that children, just like adults make half of their plate fruits and vegetable at mealtimes.  Orange and red vegetables should make the plate several times a week because in general they’re an excellent source of vitamin A.2 They support eye and skin health and help keep our immune system at peak performance.

Carrot Nutrition

One large carrot has about 48 calories, 1g protein, 10g carbohydrate and 3g fiber!4

They’re an excellent source of vitamin K and Fiber.

They’re a good source of vitamins B6, C and E, folate, niacin, potassium and manganese.

One 2011 study published in the Nutrition Journal found that carrot juice increased antioxidant levels in participants. Authors concluded it may offer protection to the cardiovascular system.3

Why Vitamin A is important: 

  • Like vitamins C and E it appears to scavenge free radicals, offering antioxidant protection.
  • Adequate levels of vitamin A are associated with a lower risk of cancer and heart disease1.
  • It’s essential to eyesight!  Vitamin A helps us to react to changes in brightness and it also helps us see different colors. 
  • On a cellular level, it helps cells become highly specialized – which is a really good thing. 

Vitamin C and potassium are often also found in red/orange fruits and vegetables.  Vitamin C supports healthy teeth and gums, helps with iron absorption and is important to be sure scrapes and cuts heal properly and quickly.  Potassium is a nutrient of concern for most people and helps counter the effects of sodium.  It also helps us maintain healthy blood pressure. 

Which are better?  Raw or cooked carrots?

Raw baby carrots are a go-to snack for me with hummus or other dip, but I remind myself that cooked carrots provide greater amounts of vitamin A because cooking them (as we do with this carrot dog) helps break down cell walls to make it more easily absorbed in the body! Pureeing, chopping into soups and carrot juice are particularly good options.

If carrots aren’t up your alley, other vitamin A-rich foods to try include: 

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  • Acorn squash
  • Butternut squash
  • Pumpkin
  • Red bell peppers
  • Sweet potato
  • Tomatoes

What did I learn from making this recipe? 

It’s super easy.  Marinade and grill.  That’s it. 

The only change I made with the carrot dog was to use Mrs. Dash No Salt Added Steak Seasoning.  Regular steak seasoning has a lot of salt.  This swap keeps the added salt to a minimum. 

You can totally make the marinade in advance to keep things easy the day of entertaining, but it’ll also work if you marinade that morning for an afternoon grill out. 

Keep these ingredients in your pantry to whip these vegan healthy hot dogs together anytime! 

  • Pineapple juice
  • Lower sodium soy sauce
  • Apple cider vinegar
  • Avocado oil
  • No salt added steak seasoning
  • Liquid smoke

Liquid smoke wasn’t as difficult to find as I thought it would be. My local Food Lion grocery store had it right next to the BBQ sauce section.

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Do I need the liquid smoke to make the carrot dog marinade?

I say yes. You’re going for a hot dog flavor then this is going to deliver it. It’s a unique product that I don’t use frequently in my cooking, but I would use it again. It’s not too overpowering and does create a HUGE impact with flavor!

Are the healthy hot dogs Vegan or Gluten Free (GF)?

This carrot dog (aka healthy hotdog) is vegan. Marinade ingredients are all naturally vegan, but read labels when purchasing products to confirm.

This vegan bbq superstar could also easily be made gluten free, you would just need to use a GF soy sauce like tamari instead. There are also GF brands of liquid smoke – like Stubbs, so be sure to read labels if this is a new ingredient for you! And of course, use a GF bun.

Note the Dole Salad kit does not state on package that it is gluten free or vegan.

Vegan Hot Dog

Southwest Carrot Dog

Dole Food Company
This plant forward option for the classic hotdog from Dole Food Company can't be beat!
Print Recipe Pin Recipe
Prep Time 20 mins
Cook Time 10 mins
Course Main Course
Servings 8 people
Calories 279 kcal

Ingredients
  

  • 8 large DOLE®Carrots peeled, ends trimmed to length of hot dog buns
  • 1/2 cup DOLE®Pineapple Juice
  • 1/2 cup less-sodium soy sauce
  • 1/4 plus 3T cup apple cider vinegar
  • 1/4 cup avocado oil
  • 1 1/2 tbsp steak seasoning I like Mrs. Dash no salt added
  • 3/4 tsp liquid smoke
  • 8 each 100% whole wheat hot dog buns
  • 1 bag DOLE®Southwest Salad Kit
  • 1/4 cup reduced sodium black beans drained and rinsed
  • 1/4 cup frozen corn thawed
  • 1 each DOLE®Avocado peeled,pitted and chopped

Instructions
 

  • Heat carrots and enough water to cover by 2 inches to a boil in a medium saucepot over high heat; boil 8 minutes or until easily pierced with a fork. Drain and rinse carrots under cold running water until cool; pat dry and place in a large zip-top plastic bag.
  • Whisk juice, soy sauce, vinegar, oil, seasoning and liquid smoke in a medium bowl; pour over carrots. Seal bag, pressing out excess air; massage carrots in bag to coat and refrigerate at least 4 or up to 24 hours.
  • Prepare outdoor grill for direct grilling over medium heat. Remove carrots from marinade; reserve ¼ cup marinade. Spray carrots with cooking spray and place on hot grill rack; cover and cook 10 minutes or until heated through and grill marks appear, brushing with reserved marinade and turning ¼ turn every 2½ minutes. During last minute of cooking, place buns, cut side down, on hot grill rack; cover and cook 1 minute or until lightly toasted.
  • Prepare Salad Kit as package directs in a large bowl; stir in beans and corn. Makes about 4 cups.
  • Serve carrots in buns topped with salad mixture and avocado.
Keyword kid friendly, plant forward, vegetarian

Let me know if you try this recipe. I bet it’ll make your family take a second look to realize their eating a carrot dog and not a hot dog!!

Kid approved carrot dog!!

Did your kids like carrots?

They’re great tasting on their own but can be combined with other flavors well too! Try adding them to a vegetable stir fry, another kid food favorite, for additional nutrients. If you try this healthy hot dog please let me know!

  1.  Janice Thompson and Melinda Manore, Nutrition An Applied Approach.  (New York: Pearson Education Inc, 2009). 
  2. https://www.myplate.gov/life-stages/kids
  3. Tonia Reinhard, Super Foods. (Firefly Books, 2014).
  4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/2258586/nutrients