Ideas for using kale:

• Chop and add to soups–potato soup, bean, lentil or split pea soups, chicken noodle soup, stew…….
• Make Kale chips–Rub 2 inch pieces of Kale with olive oil, sprinkle with salt and bake on large baking sheet until crispy.
• Stir fry in garlic and olive oil

How about Kale with Wine Soaked Raisins and Cloves (I had a dish with this title at Jackson’s Corner Restaurant in Bend, so went home  to try to create my own recipe  for it)

1 tablespoon olive oil
2-4 cloves garlic, chopped or crushed
1 bunch kale; cut of thick part of stems and chop the leaves
1/4 cup white wine
2 tablespoons raisins
2-3 whole cloves

Directions: Place wine and raisins in a cup and set aside. Heat heavy frying pan over high heat. Add olive oil and garlic; when garlic is lightly browned, add kale. Saute until kale is wilted. Pour in wine and raisins. Add the cloves. Simmer for 3 to 5 minutes and serve.

So far, everyone I’ve served this to has loved it!

Butternut Squash and Mustard Green Stirfry–4 servings

1/2 medium butternut squash: heat whole butternut squash in microwave for 5 minutes to soften, then cut it in half and scoop out the seeds. Cook the halves on high heat for 10 minutes or until easy to cut, peel and cube 1/2 of the squash; peel and freeze the other half for later use.

6 to 8 ounces leftover pork, chicken or beef, OR 1 package tofu, cut into 1/2 inch cubes, OR 2 cups red, pinto, garbonzo or white beans

 1 bunch mustard greens: wash, cut of thick part of stems and discard. Chop leaves into about 2 inch pieces.

1/4 cup sun dried tomato strips

2 tablespoons olive oil

3 cloves garlic, chopped or crushed

1/3 onion, chopped

2 teaspoons Green Curry (from the Savory Spice Box–a spice store that has franchises in many towns)

1/2 tsp Graham Marsala (a curry type of spice)

1/4 tsp powdered ginger (you could use 1 tsp fresh ginger)

1/2 cup dry white wine

1 cup low sodium beef or chicken broth

2 tablespoons crunchy peanut butter

2 tablespoons raisins

1/4 to 1/2 cup chopped fresh basil or cilantro

Directions: Heat heavy skillet or wok over high heat. Add oil, garlic, onion, and spices, saute until onion is soft. Add squash and sun-dried tomatoes, and saute for 5 minutes (until squash is fully cooked). Add mustard greens and saute until soft. Add wine and broth and continue to cook until boiling. Add peanut butter and raisins, stir until peanut butter is “dissolved” in broth; add basil or cilantro and serve.

Freeze leftovers for a great lunch another day!

This is a “starter” recipe–try altering the type of green–kale, collard greens, spinach, chard….and the type of squash. You could also use sweet potatoes or yams in place of the squash. Get your creative culinary juices flowing!

We need to be very clear about what we do know about childhood obesity–sedentary activity (TV, Computer games), lack of physical activity, inadequate sleep, grazing on any food or drink that contains calories (plain milk, chocolate milk, fruit juice, sports drinks, crackers, chips, even fruit) rather than eating regular meals and snacks, sitting at the table all contribute to obesity. It may sound good to get that sugared milk out of our schools, but what will that really do? For one, it will decrease calcium intake in children, putting them at risk for poor bone development and later development of osteoporosis…. read the article in the link below, and let me know what you think!

http://www.bendbulletin.com/apps/pbcs.dll/article?AID=/20111214/NEWS01/112140354/1033/OPIN&emailed_article=1

It is not always easy to know how much our kids should eat at any one time. This interview on KATU’s AM Northwest, Nov 18, 2011, gives some basic ideas. Remember we want to respect our kids’ appetites–forcing them to sit in front of a plate until they finish it, OR restricting food at regular meal and snack times is NOT going to help them to be responsible eaters!

Our job is to provide food at REGULAR meals and snacks–2 to 4 hours between each eating time, and then let them use their appetites as guides for how much to eat. We can help prevent over or under eating by NOT letting them graze through out the day (grazing includes beverages like juice, diluted juice, fruit drinks, or milk as well as foods–plain water is fine!).

The kitchen is closed between meals and snacks. Our children are not going to starve if they refuse a meal or snack and then have to wait 2 hours before having the opportunity to eat again.

This website is from the United States Department of Agriculture and gives a wealth of information on healthy eating. In addition to giving the basics of healthy diet, it contains interactive pages where you can put in your specific weight, height, age, activity habits and obtain a food plan to fit your needs. One can also input your food intake and get a report of your calorie, protein, fat, vitamin and mineral intake.

The website is a great starting place for learning about nutrition for yourself or teaching nutrition to  others–there are great materials for children.

Check it out–this is your tax dollars at work in a very positive way!

This is an excellent newsletter that provides science based nutrition information in a format that is easy to understand, and is very interesting! I recommend this to all my nutrition clients.

Lori Brizee has been on the steering committee for this organization since its inception. Kids@heart is one of many organizations dedicated to helping solve our current health care crisis of obesity in children.

MomEnough is a wonderful internet radio program dedicated to parenting.  Marti and Erin Erickson invite you to explore with them the many facets of motherhood in today’s world – from confronting the daily joys and struggles of helping kids grow up well, to balancing work and family, to considering the big questions of how society views and values mothers and mothering.

The link above is an interview with Lori Brizee re: new book Healthy Choices, Healthy Children, a guide to raising fit, happy kids.

A Registered Dietitian is certified by the ADA–s/he has completed a minimum of a bachelor’s degree in nutrition or dietetics, and has completed a core curriculum of basic science , nutrition, and food science courses. In addition, s/he has completed an intensive supervised practical experience or internship.

Many RD’s have post graduate degrees, and specialty certifications in specific clinical nutrition areas, such as Pediatrics, Sports Nutrition, Nutrition support (refers to specialized nutrition, such as tube feeding and parenteral or intervenous feeding), or Renal Nutrition (Renal refers to kidneys). Lori Brizee has specialty certification in Pediatric Nutrition.

The Registered Dietitian must obtain 75 hours of continuing education every 5 years to maintain registration. Specialty certifications must be renewed every 5 years by proof of continued practice in the specialty field, and completion of an exam to show continued competency.

The ADA works hard to make sure that RD’s have access to continuing education–it publishes an excellent peer reviewed journal every month, has numerous “practice groups” for RD’s working in different areas of nutrition (e.g. diabetes, weight management, sports nutrition, vegetarian nutrition, and many, many more), and offers online and on location workshops and seminars.

ADA’s volunteer media spokespeople are resources for expert commentary, story ideas and background on the full range of food and nutrition topics. ADA is available to help with everything from providing background information to arranging an interview with an ADA spokesperson.

If you are looking for a person with the education and clinical expertise to answer your nutrition questions, find a Registered Dietitian near you or online, who specializes in the area of nutrition you are concerned about.

http://eatright.org/

Italian:

• Spices/flavorings: Onion, garlic, basil, oregano, rosemary, thyme, sage, marjoram, bay leaf, wine (white with chicken, red with beef), tomato, lemon juice, parmesan or asiago cheese

South of the Border:

• Spices/flavorings: Chili powder, hot or mild peppers/chilis, cumin, coriander, cardamom, oregano, onion, garlic, lime, cilantro, red chili pepper flakes

Middle Eastern/Asian:

• Spices/flavorings: garlic, ginger, curry powder, cumin, coriander, cardamom, mustard, onion, basil OR cilantro, peanut butter, raisins, lemon juice, soy sauce

East Asian:

• Spices/flavorings: garlic, onion, ginger, mustard, plum sauce, oyster sauce, soy sauce, chili sauce, red chili pepper flakes, wine (dry white for chicken/fish/beans, tofu, dry red for beef/pork) sherry, marsala, sesame oil.

Ingredients:

• Proteins: meat/poultry/fish, beans, lentils, tofu, egg

• Starch: Potato, sweet potato, yam, whole grain pasta, brown rice, whole wheat couscous, quinoa, corn

• Vegetables: ANY THING YOU HAVE ON HAND—fresh, frozen, left—over

Preparation:

• Sauté protein (meat, poultry, fish, beans, tofu) and onion/garlic/ginger in a small amount of oil (olive for Italian/Mexican, canola or peanut for Middle Eastern/Asion/East Asian). Add dried herbs and spices.

• Add “hard” vegetables (potatoes, carrots, celery, cauliflower) and liquids (broth, water, canned tomatoes).

• Simmer until above vegetables are soft, add semi-hard vegetables (broccoli asparagus, zucchini, mushrooms). Add wine/sherry.

• Continue to simmer until all vegetables are soft; add delicate vegetables (greens–spinach, chard, kale, fresh tomatoes). Continue to simmer until these are cooked.

Taste and adjust spices, add lemon/lime juice, fresh herbs. Simmer for 10 minutes to 2 hours and serve! Heartier soups and stews made with beef,  beans, potatoes, carrots, and other root vegetables,  or winter squashes need longer cooking times. Delicate soups made with leafy green vegetables, and tofu,  chicken or fish, need very short cooking times.

Be creative–Mix and match herbs, spices, seasonings, ingredients as the spirit moves you!