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    • Nov 7, 2023
    • 1 min read

15 minute high protein vegan dinner recipe



Scenario #1: I'm hungry. It's dinner time. I have no fresh food in the house.


What do I make??


Chili!



Scenario #2: I'm hungry. It's dinner time. I need to use up the veggies going bad in my crisper drawer.


What do I make??


Chili!



Scenario #3: I'm hungry. It's dinner time. I'm having friends over that are vegan, gluten free and dairy free.


What do I make??


Chili!



Chili is one of my very favorite dinner meals because

  1. it's fast

  2. it's easy

  3. it's inexpensive

  4. it's gluten free, dairy free and vegan

It's also high in protein. One serving = 7g protein + 7.5 grams fiber.


Everyone should know how to make chili from scratch!!


Which is why we are making Chili and Baked potatoes for cooking class this month.




In this class, I'm going to teach you how to make the most basic chili recipe. From there, I'll show you how to add more ingredients to add flavor, texture, or more protein (BYO meat).


Class is based off this beloved New York Times recipe: https://cooking.nytimes.com/recipes/1017704-vegetarian-skillet-chili


Here's my recipe if you are curious what we will be making:


This month supplies will be delivered to DDI Vantage Early Head Start program participants.


Not participating in DDI VANTAGE Early Head Start? You can still join us, you'll just have to buy your own ingredients.

Reserve your spot today! https://forms.gle/pkrQ2kPuJn7Sc6SKA


    • Oct 30, 2023
    • 1 min read

Worried about Halloween Candy? Read this

When my teenage kids' friends find out that I'm a dietitian, they immediately start asking if my kids are allowed to eat candy. They think that because I'm a dietitian, I don't allow ANY sweets or treats in our house.


The opposite is true. I love treats. I love candy and baking, and I love Halloween!


Eating healthy is all about moderation and balance.


We're having a Halloween party today. We will be making frankenstein toast, mummy toast, apple teeth and mummy dogs. We will also eat donuts off of a string and have some candy corn.


What's my opinion on Halloween candy?


I follow the nutrition expert Ellyn Satter on this one. I think every parent should read her article on Halloween candy. She is the #1 expert in child nutrition and I completely trust her advice: https://www.ellynsatterinstitute.org/family-meals-focus/30-halloween-candy/


I've been following her advice since my kids were little, it works well! Now that my kids are older, it's common for me to find old Halloween candy in the pantry during our April spring cleaning.



Some parents like to do the "switch witch" where they switch Halloween candy for books and toys. I've never tried this....mostly because I'm lazy and it requires some forethought. But here's an excellent way to think about the switch witch from a Registered Dietitian: https://www.realmomnutrition.com/switch-witch/


Happy Halloween!


Looking for fun recipes to make?


Here's a few of our Halloween favorite recipes:








And this year I tried this recipe from the blog tastes better from scratch, it was delicious and fun!





See you next week! I'll be posting our November cooking class information!






    • Oct 17, 2023
    • 2 min read

Top Tips for Healthier Snacking

"Mom, I'm hungry"

"Mom, can I have some toast?"

"Mom, can I have a cheese stick?"

"Mom, is it time for a snack yet?"


Kids are relentless in their requests for food. We feed them, and then 5 minutes later, they are ready to eat again! Who can blame them? Food is yummy and fun!


But feeding our kids too many snacks can be bad for their health. Do you want to learn how to feed your kids like a nutrition pro?


Read through these healthy snacking tips to learn how:



Tip #1 Schedule snack time


If you want your child to have an appetite for nutritious foods at meals, you need to stop them from snacking within 2-3 hours of mealtime.


The easiest way to stop your child from snacking within 2-3 hours of mealtime is to schedule meals and snacks. Sit down and eat with your kids about every 3 hours. If you routinely offer a sit down snack, your kids will know what to expect and won't constantly beg for snacks.

  • If your child says "I'm hungry" before it's time for snack, let them know when the next snack time is and what you'll be having. It's good to teach your child to wait.

  • Often children who say they are hungry are actually bored, tired or thirsty.

  • Offer water between set meal and snack times.

Health Benefits of scheduling snack times:

  1. Reduces tooth cavities (dental caries)

  2. Helps children learn about hunger and fullness (not possible if you graze all day)

  3. Improves nutrition of foods eaten

Examples of a meal schedule:

  • breakfast 8am, lunch 11am, snack 2pm, dinner 5pm, snack 8pm

  • breakfast 6am, snack 9am, lunch 12pm, snack 3pm, dinner 6pm

  • breakfast 5pm, snack 8am, lunch 11am, snack 3pm, dinner 6pm

  • breakfast 10am, lunch 1pm, snack 4pm, dinner 7pm, snack 9pm


#2 Combine Fiber + Protein at every snack



  • Foods with fiber and protein are usually nutritious.

  • Fiber and protein are filling.

  • Combining foods with fiber and protein at snack time will keep your child full and provide optimal nutrition!

  • fiber foods = fruit, vegetables, whole grains, beans

  • protein foods = nuts, cheese, meat, dairy, beans

Examples

  • apple + peanut butter

  • whole wheat toast + peanut butter

  • Whole wheat toast + avocado

  • cheese + whole grain crackers

  • cottage cheese + whole grain crackers (triscuits)

  • fruit + yogurt

  • fruit + cheese slices

  • whole wheat tortilla + shredded cheese

  • veggies + hummus

  • black beans + tortilla

  • black beans + whole grain chips or crackers

  • leftover soup from lunch + crackers

  • smoothies with milk and fruit

  • whole wheat muffins + nuts or peanut butter

Want more awesome snack ideas?


Check out our recipe page and filter by snacks.


Click this link to sign up for the October 2023 cooking class. We're making healthy Halloween snacks!









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