Cookie Cutter Sandwiches

• Take an ordinary PB & J or turkey sandwich and use cookie cutters to create shapes.  You can surprise them with a heart, flower or their favorite shape or get them involved in the process.  Dont get stuck in a rut…try nut and seed butters like almond or sunflower as a great alternative to peanut butter and skip the jelly and opt for fresh fruit like sliced apples and bananas.  Toddler Approved Turkey Turnovers

Roll Ups

• No, I am not recommending you include sugar-laden fruit roll-ups in your child’s lunch but we could say they are an inspiration for healthier options. Using just one large whole-wheat tortilla, add a slice of your child’s favorite cheeses, meats or nut butter.  Roll up the tortilla and slice into cute layered “wheels”.English Muffin Pizza

DIY Parfait

o   Pack a container of low-fat yogurt or cottage cheese in your child’s lunch box and make sure to include toppings.  When lunch time comes around your child can create their own concoction with the toppings you have packed.  Think nuts, dried fruit, low sugar cereal or even mini-chocolate chips.

A little something sweet

o   Lets be honest.  We all enjoy something sweet from time to time.  This traditional sandwich gets a twist with a touch of sweet.  Take  two slices of whole-wheat bread, 1-2 slices of lean ham, 1 slice of cheese, and one teaspoon of peach jam spread.  The result…sweet and savory kid friendly grub.

Nuggets

o   Kids love bite sized food options which is why chicken nuggets are such a hit.  Mix it up and increase your child’s vegetable intake by packing spinach and broccoli nuggets from veggie patch. Be sure to include fun dipping options your kid enjoys.

1. Add shredded zucchini, carrots, or beets to baked goods such as breads, cakes, muffins, etc.
2. Mix mashed squash, sweet potato or carrot into baked mac ‘n’ cheese—the color matches and the flavor is subtle.
3. Bake up some Veggie Patch broccoli bites or spinach nuggets—even picky eaters can’t resist.
4. To avoid texture issues, puree greens, peppers, onions, etc. and add to marinara sauce.
5. Pair cut raw veggies with their favorite dip or condiment, whether its hummus with carrots, peanut butter on celery or ranch beside cucumber.

Between the months of May and September, it’s difficult to flip through any food or cooking magazine without being lured by the picture-perfect char marks of mouth-watering grill recipes.  Grilling is more than a favorite summer pastime.  It is also a deliciously healthy cooking method involving little or no added fat and lots of smoky flavor!

The first step in healthy grilling is avoiding food borne illness.  Preheat your grill for 15-20 in order to reach proper temperature and be sure to cook all foods, especially meats, to safe temperatures.  While preparing and cooking your grilled goodies, be careful to avoid cross-contamination too.  Keep meats separate from each other as well as separate from veggies.  To be sure meats are thoroughly cooked an instant-read thermometer is cheap, easy and accurate tool for the job.

To avoid chemical exposure, try to buy additive-free charcoal (if you use charcoal at all) and skip the lighter fluid.

Try to cook meats below 325 degrees.  Above that temperature, certain carcinogens (PAHs or polycyclic aromatic hydrocarbons) begin to form.  While some char is unavoidable (and adds to flavor), do not let the coals get too hot.  This will lead to blackening, and these pieces should be cut off to avoid consuming the cancer-causing compounds they contain.  By selecting lean meats, trimming off fat and skin, and keeping a squirt bottle of water nearby, it is relatively easy to control grill temperatures.  To avoid more charring, skip the sugary sweet sauces like teriyaki and BBQ while grilling and instead brush them on to meats once they are cooked.

According to the American Institute for Cancer Research, marinating can reduce HCA (heterocyclic amine—a common type of carcinogen) formation by as much as 92-99%.  A study out of Kansas State University showed that steaks marinated in three different mixtures of oil, vinegar, herbs and spices had 57-88% fewer carcinogens. Dozens of studies have since confirmed the effect.  Also keep in mind, some spices such as thyme, sage, and garlic may yield a 60% reduction in carcinogens.  Rosemary is especially useful and may reduce them by up to 90%!  The University of Porto in Portugal found similarly beneficial effects from marinating beef in wine or beer for six hours prior to cooking with about 40% reduction in carcinogens.

Luckily, carcinogens do not form in veggies like they do in muscles meats.  This provides even more incentive to grill outside the box—try some of your favorite veggies such as zucchini, summer squash, asparagus, peppers, corn, onions, etc.  No reason to stop at veggies though!  Low water content fruits tend to work well on the grill.  Try pineapple, peaches, apples, figs, plantains, etc.  You don’t have to stop there.   Get inspired and whip up a better, leaner burger like one made with bison (buffalo), salmon, turkey or even a Veggie Patch veggie burger.  Add more flavor with low fat toppings like yogurt based spread, salsa, and pile on the grilled veggies of course!

The bottom line is that grilling is actually quite simple  and good for you.  Despite the many tips and tricks there are to remember, it all boils down to keeping your food as tasty and nutritious as possible.  In the interest of health, make sure you cook food thoroughly, avoid over-cooking meats (particularly charring), always opt for marinades, and aim to consume more fruits and veggies than meats.  By following these easy rules, grilling can quickly make summer the healthiest season of the year!

Contemporary versions often include mustard, tomatoes, bacon, anchovies, avocado, and/or bacon (to name a few). The famous salad gets its name from Caesar Cardini. Cardini was an Italian immigrant with restaurants in both the United States and Mexico. He operated in both countries to avoid the restrictions of Prohibition. Invented in 1924, Cardini as well as a number of his staff have taken credit for inventing the salad recipe. Cardini’s daughter Rosa later recalled that during a 4th of July rush, the kitchen was low on ingredients, and hence the invention of the famous salad. Julia Child claimed to have eaten a Caesar salad at one of Cardini’s restaurants when she was young. However, other than her recollection, its first appearance outside of a Cardini restaurant was in 1946 in a Los Angeles restaurant. Some stories point instead to another Italian cook in Chicago about 20 years earlier. However, apart from a few unsupported references in books from the 1940s and 50s, this is generally believed to be a myth.

The Caesar salad has come a long way since its origination but the familiar flavors are still very satisfying.  As a fan of a good salad and a good Caesar salad i set out to make this staple a bit healthier and more modern.  Here are some fun tips:

• lighten up the dressing by skipping the eggs and using a few tablespoons of Green Yogurt and Dijon mustard instead.
• opt for a bakes whole grain crouton instead of it oil laden white bread counterpart
• get creative with other crunchy greens like kale, frisee or ever Swiss chard
• Use proteins like seared tuna, salmon or tofu instead of chicken

Try this tasty alternative to the traditional Caesar salad and make it a meal!

What tasty alternatives to the traditional Caesar do you love?

When I am in the mood to use a new ingredient or introduce a new ingredient to a client or child I always aim to incorporate familiar flavors, smells and textures that will ease the eater into the experience.  That was my exact philosophy when I created this recipe. When creating this recipe I was starting with a familiar and loved ingredient, cheddar, and my mind drifted to comfort food favorites like macaroni and cheese or a cheddar and broccoli potato.  I am using those familiar and well loved foods to introduce farro, a whole grain with a nutty flavor and hearty bite.  Farro is in the wheat family and is consumed quite regularly in Europe.  I choose to cook up the farro with cheddar and my favorite broccoli alternative, kale thus creating this soulful and savory dish.

Farro with Cheddar and Kale

• 2 tbsp olive oil
• 2 shallots, chopped
• 2 cups farro or wheat berries
• 2 cups low sodium vegetable stock
• 2 1/2 cups water, divided
• 4 cups fresh kale,  chopped
• ½ cup Cabot plain Greek yogurt
• 1 cup (lightly packed) Cabot 75% light cheddar, shredded
• Salt and pepper to taste

In a large saucepan over medium high heat add the oil and shallots.  Add a pinch of salt and cook for 3-5 minutes or until tender.  Add the farro, stock and 2 cups of water and stir to combine.  Bring to a boil then cover, reduce to a simmer.  Cook for 35-45 minutes or until the majority of the liquid is absorbed.

While the farro is simmering, add kale and ½ cup water to a small pot.  Cook for 3-5 minutes or until kale has wilted and is bright green and tender.  Drain.

Combine the cooked kale, yogurt and cheese in a food processor or blender.  Puree.

Add the kale mixture to the cooked farro.  Stir to combine and heat through.  Season with salt and pepper and serve.

I received free samples from Cabot Creamery of the cheese and giveaway items mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Cabot Creamery Cooperative and am eligible to win prizes associated with the contest. I was not compensated for my time.

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When I think of maple syrup my mind drifts to cool afternoons, leaves changing colors and the earthy overtones of fall…but,  I am feeling inspired by warm afternoons, sun soaked days, flowers blooming and fantasies of summer  as spring blossoms here in Philadelphia.  So, my recipe for this Redux is in mind mind a play on the emotions evoked by maple and honey and instead is the result of many things current including my 10 month old son who lights up when exploring new flavors, my desire to use natural sweeteners over refined products, the endless recipes that pop into my head when I think of maple and honey and finally and most importantly the whimsical thoughts of a Popsicle on a spring/summer day.  Yes, I am on a Popsicle kick.  Why not?  The options are endless and it’s a great way to feel like a child, feed a child and enjoy all those colorful fruits and veggies that will soon be born in our area.

Blackberry Maple and Pear Pops

(Makes 4, 4 ounce Popsicle or 16 of these little guys)

• ½ pint of fresh blackberries (about 1 cup frozen)
• 1 ½ cups of organic pear juice (no sugar added)
• 1 tbsp of maple syrup
• ½ lemon, juiced

Puree all ingredients in a blender.  If desired, strain to remove the seeds.  Pour into Popsicle molds and freeze until solid.

What is your favorite Popsicle creation?
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Known as ballekes in Belgium, Bakso in Indonesia and Polpette in Italy, meatball variations are enjoyed around the world.  In general a meatball is ground meat mixed with a grain and/or vegetable, spices, possibly a thickener, and served with a sauce.  There are several explanations for the creation of the delicious meatball.  They help to distribute meat to a larger amount of people since they are mixed with other ingredients.  Meatballs are also a good way to use up leftover meat before it goes bad.  It is also possible meatballs were created to make tough meat more palatable and digestible.  Whatever the case, it seems they were always delectable.  The earliest recorded recipe was found in Apicius from Ancient Rome.  The recipe included ground meat, white bread soaked in wine, pepper, garum, myrtle berries and pine nuts.  Yum!  We can be grateful to that recipe for the vast array of meatball recipes available to us today!

For the meat and meat-free eaters out there here are some tips to use when making healthy meatballs and two recipes we love.

• Use lean protein as the base.  We love bison, turkey, chicken, and beans
• Skip the breadcrumbs and use cooked or dry grains.  Cooked grains like quinoa and millet work well if you are baking your meatballs.  Dried grains like bulgur work well if you are simmering the meatballs in a liquid or sauce to cook.
• Add veggies…pureed veggies will add flavor, nutrition and color.
• Skip frying…simmer your meatballs in a sauce or poaching liquid or bake them in the over.
• Meatballs are for more than just pasta—serve over grains, on a sandwich or on a toothpick as as appetizer.

Veggie Patch Panko Meatless Meatballs (pictured)

Ingredients:

• One package (about 20) Veggie Patch Meatless Meatballs
• 1/4 cup whole wheat flour
• 6 tablespoons liquid egg whites (2 large egg whites)
• 1/2 cup Panko bread crumbs, ideally whole grain
• 1/2 cup grated Parmesan cheese
• 1 cup marinara sauce
• 20 tooth picks, optional
• Salt and pepper, to taste

Preheat oven to 400 degrees. Spray a baking sheet with oil.

Place Meatless Meatballs in a microwave safe dish, cover with wet paper towel and cook on high for 45 seconds. Set aside.

Place flour in a shallow dish or on a plate.

Place egg whites in a bowl next to the flour.

In a third shallow dish or on a paper plate, combine the Panko crumbs with the Parmesan cheese.

Roll each Meatless Meatball in the flour, shaking off excess, then the egg whites, and then the Panko mixture.

Press the breading evenly onto each Meatball.

Place breaded Meatballs on the sprayed baking sheet and bake for 5 to 10 minutes.

Turn Meatballs over once, then return to oven for another 5 to 10 minutes until golden brown.

Insert skewer, if using, and serve with warm marinara dipping sauce.

Greek Bison and Bulgur Meatballs

Ingredients:

• 2 pounds lean ground bison
• 1 cup finely chopped fresh flat-leaf parsley
• 1/2 cup coarse bulgur
• 1 large egg, lightly beaten
• 2 tablespoons shredded carrot
• 1 scallion, peeled
• ¼ cup chopped red pepper
• 2 cloves of garlic
• 1 teaspoon ground cumin
• Salt and pepper
• 4 cups of tomato sauce
• 1 cinnamon stick

In a food processor, combine parsley through cumin and puree.  In a large bowl, combine the meat with the egg mixture.  Season with salt and pepper.

Shape 2-tablespoon-sized portions of the meat mixture into balls.

In a large sauce pan, add the tomato sauce and the cinnamon sticks.  Simmer.  Add the meatballs, cover and continue to simmer for 20-30 minutes or until meatballs are cooked and bulgur is tender.

• By choosing to participate in the Lancaster Farm Fresh Community Supported Agriculture program, you make a very powerful commitment to purchase Certified Organic produce that positively impacts our local economy, personal health, and planet and you can stop in to say hi when you pick up your goods at Healthy Bites Kitchen @ 2521 Christian St every Monday of the growing season!

Here are some of the many reasons that it makes sense to participate:

• The CSA model helps to keep organic farming a viable way of life for small-scale family farms that are increasingly threatened by agribusiness. LFFC member farmers farm an average of five acres.
• Farming is a tradition in many Lancaster County families, and has been inherited by the majority of LFFC member farmers.  By purchasing a CSA share, you ensure that this rich tradition can be passed on to future generations. It’s a great legacy.
• LFFC member farms are 100% Certified Organic. We pride ourselves on our strict standards, excellent records of all activities on the land, and our highly maintained and enriched soil.
• Our produce is some of the most nutrient-dense that Lancaster County has to offer! By purchasing a CSA share, you ensure that you and family make a commitment to consuming fresh, local Certified Organic vegetables for up to 33 weeks out of the year. Increasing your daily intake of fresh produce is proven to reduce the risk of cancer, heart disease, high blood pressure, and Type II Diabetes, as well as providing you with a noticeable boost in energy.
• At the grocery store, all vegetables are fruits are made available to us at all times of the year. Our shareholders enjoy being reconnected with the tradition of eating vegetables and fruits when they are in season and at their freshest.
• One of the benefits of joining a cooperative is that your CSA share is sure to be packed with variety, as each of our farmers enjoys growing unique heirloom vegetable and fruit varieties. Towards the end of the season, many of shareholders also confess that they’ve learned to love a vegetable or two that they may never have tried on their own.
• Once a week, shareholders pick up their CSA shares at a convenient pick up location. Over the season, they meet neighbors, make friends, and develop relationships with one another.
• At the grocery store, Certified Organic produce is often marked up 50 to 150%, and much of it isn’t even local! Because the CSA model connects consumers directly with farmers, the price of each item in a share is comparable to wholesale pricing.
• In the U.S., food travels an average of 1,500 miles from farm to plate, accounting for a large portion of the nation’s total carbon emissions. Unlike the vegetables that you find in the grocery store, which are chemically treated to withstand weeks of travel time, the vegetables that you’ll find in your CSA share are delivered 24-48 hours after harvesting. LFFC also delivers exclusively to areas within a 150 mile radius.
• Something that makes our CSA program unique is the option for shareholders to participate in Four Season Harvest, our online buying club. Through this program, CSA members can order additional items (such as milk, eggs, meat, etc.) to be delivered each week with their CSA shares!
• Should you choose to purchase animal products through Four Season Harvest, you can be sure that LFFC is committed to the strictest animal husbandry practices. All animal products offered through the Co-op come from pastured, humanely-raised animals.

On March 18th, we will close the doors to Healthy Bites Market/Cafe but will continue to offer several services to our customers and friends!

The past two years have been filled with joy as we have become a part of the graduate hospital community.  We have loved meeting our neighbors and building relationships with all of you. Katie and the team at Healthy Bites have loved serving up fresh paninis, salads and more at Healthy Bites Market and Cafe but Katie, a new mom to 9 month old Hudson and a business women who has a boundless amount of passion for nutrition and sustainability, has decided to simplify but continue to pursue several of the endeavors that are near and dear to her.  She has made the bittersweet decision to close the market and cafe at Healthy Bites but remains committed to her clients and plans to continue to offer Nutrition Services, Meal Delivery, Catering and Cooking Classes. We will even be offering periodic dinner events throughout the summer as we love out outside space and want to continue to share it with the neighborhood.

You can continue to keep in touch with Katie as her tips and recipes can be seen in several national magazines (like O, the Oprah Magazine this month), and in regular contributions on Food Network’s Healthy Eats Blog and Philadelphia Magazine’s Be Well Philly Blog to name a few.  She will continue to write and post recipes on the Healthy Bites Blog as well. Want to get you little ones in the kitchen?  Come hang with Katie at Nest where she will be teaching 3 cooking classes this spring for 2-4 year old. Plus, stay tuned for her cookbook which is in the works!

So, our awesome customers and friends…come visit us as we will be closing March 18th, and will have some stellar sales in the meantime.  All of our items in the market will be on sale through our closing so stop in, stock up, have one last BELT and wish us farewell.

For this month’s “Recipe Redux” the theme was chocolate.  I am seriously, who doesn’t love chocolate?  Throw in the fact that is packed with good-food-you nutrients (like we needed more motivation to dig in) and this ingredient should be added to every recipe, right?

Well I figured there would be several post with sweet treats and since sweet treats really aren’t my thing (I am a salty/savory gal) I figured I would mix it up with this chili.  A favorite in our house and with clients the layers of flavors and “secret” ingredients make this recipe a true, chocolatey treat that is, in fact, GOOD for you!!

Pork and Sweet Potato Chili

Ingredients

• 1 tablespoon canola oil
• 1 1/2 cups chopped white onion
• 1 medium carrot, chopped
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 1 large sweet potato, peeled and diced
• 3/4 pound boneless center-cut pork loin, cut into 1/2-inch cubes  *use loin cuts as it is leaner
• 1/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon unsweetened dark-chocolate powder
• 1 teaspoon dried oregano
• 1 teaspoon ground cinnamon
• 2/3 cup low-sodium vegetable stock
• 1 14 ounce can diced tomatoes
• 1/2-1 chipotle pepper in adobo sauce, diced
• 1/2-1 tablespoon adobo sauce
• 1 15 ounce can navy beans, rinsed and drained
• 1/2 cup chopped fresh cilantro (plus more for serving, optional)
• 4 tablespoons nonfat Greek yogurt (optional)

Directions

1. Heat the oil in a large pot over medium-low heat. Add the onion, carrot, celery, garlic and sweet potato; cook 8 to 10 minutes, until tender. Season the pork with the salt and black pepper; add the meat to pot and cook until browned, stirring frequently, about 5 minutes.

2. Mix in the chili powder, cumin, dark-chocolate powder, oregano and cinnamon; cook 2 minutes. Add the vegetable stock, tomatoes, chipotle pepper and adobo sauce; stir, then bring to boil. Reduce heat to low; cover pot and simmer, stirring occasionally, until pork is tender, about 1 hour. Stir in the navy beans and cilantro; cook until heated through, about 3 minutes. Serve the chili topped with more cilantro and a dollop of yogurt if desired.

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