One day over the summer I desperately needed to go to the grocery store and I needed to do a real shop, not just pick a few things up, because our pantry was incredibly bare.

Unfortunately, though, school was out and camps had not started yet, which meant I had two boys with me who had no interest in going grocery shopping. 

What’s a mom to do? Bribe. So I did. I bribed them with a treat each if they would help me out and not beg and plead for each thing that caught their interest.

They agreed. So in we went.

We had made it through the produce section and were entering the bulk foods when my little one cried out, “YOGURT PRETZELS!!” And then my older one cried out, “YOGURT PRETZELS!!” These two kids could not be more different in their taste in food- my younger loves all things protein (read: meat) and my older is a vegetable addict- so this was a rare moment.

I was about to say, “Great! Yogurt pretzels can be your treat!” When a little voice inside my head said, “But what is actually in yogurt pretzels?” I had looked it up before and deep down I knew the answer: Not yogurt.

Yogurt pretzels do have a tiny, tiny bit of dehydrated yogurt in them, but mostly the coating is confectioner’s sugar. So really what they were asking for was candy and I wasn’t a big fan of that idea.

But inspiration struck and I said, “what if we made our OWN yogurt pretzels?!” Luckily they loved the idea.

So that afternoon I poked around online and found that I really wasn’t gong to be able to make yogurt pretzels, but I came across a couple of yogurt sauces.

So the boys and I created our own version.

This has become our go-to dessert.

It is healthy, delicious, and fun- kids LOVE to dip! I have even used it as the treat at school birthday celebrations instead of cupcakes/cookies/etc. and the kids loved it.

The best part of this recipe? It takes 1 minute to make.

Ok, maybe 2 if you include washing the fruit.

A small note, I make this with organic whole milk plain yogurt. In fact, that is the only kind of yogurt we have in the house.

Here is why: 1) whole milk yogurt has good fats, 2) flavored yogurts have CRAZY amounts of sugar in them- one serving has as much sugar as a bowl of ice cream!, and 3) it is more flexible.

I use it in baking, in savory sauces, and, clearly, as a dessert.

I hope you and your kids enjoy this one as much as we do.

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1-Minute Dessert: Sweet Yogurt Dip

Course Dessert

Prep Time 1 minute minute

Total Time 1 minute minute

Servings 2

Author Jessica Braider

Ingredients

• ½ cup whole milk plain yogurt preferably organic
• 1 teaspoon honey or more, depending on how sweet you want it
• ¼ teaspoon vanilla
• dash of cinnamon

Instructions

• Mix the four ingredients together. If needed, add more honey to taste. Serve with pretzels and fresh fruit (grapes, strawberries, blueberries, apples pieces, and melon pieces have all been big hits in our household) with toothpicks for dipping.

<p>The post 1-Minute Dessert: Sweet Yogurt Dip first appeared on The Balanced Kitchen.</p>

My older son was playing at the nearby playground while I was picking out our food and I called him over in the hopes that he would help me pick out one last vegetable. He came trotting over, I told him what I had already picked out and asked him to pick out one more vegetable. He walked around the table, looking at everything that was there, and then reached for the fennel. As we walked back to the car he asked if he could munch on a stalk of fennel as we drove home, which of course I happily agreed to, and in that moment I realized that the magic of the farm share had actually been working the whole time. You see, not only did he enjoy fennel (which I did not know even existed when I was his age!) to the point that he couldn’t even wait to get home to eat it, but all those years of weekly treks to the farm share had gotten him to a point where he was able to recognize everything on the table and make an informed decision that was truly exciting to him!

So in honor of his appreciation of fennel I wanted to share with you a favorite grilled salad that helped me to learn to enjoy this vegetable that I was not crazy about when I first tried it. For those of you who aren’t familiar with fennel, when it is raw it has quite a strong anise (black licorice) flavor to it, but if you roast or grill it the flavor changes completely and it become subtle and sweet. This salad can be made on the grill outside or on a grill pan on your stove and it is a great summer salad to serve with grilled meats or veggie burgers. It is light, refreshing, and wonderfully crunchy.

<p>The post Grilled Fennel and Red Onion Salad first appeared on The Balanced Kitchen.</p>

That green showing up everywhere always gets me thinking about and craving green vegetables. Sadly, though, salad greens are kind of tough and lame at this time of year, but the sautéing greens, such as kale, mustard, and chard, are all great, so I figured now is the perfect time to share my tried and true honey greens recipe with you!

This is a spin off on a recipe my brother introduced me to years and years ago that used brown sugar instead of honey. Before having his version I had never really enjoyed chard or mustard greens, but once he put these sweet and sour greens down on my plate I was hooked! This is a recipe I often share with clients who are skeptical of greens and is also a side vegetable that I can (usually) count on my boys to enjoy with gusto. If you have lots of mouths to feed and will be doubling or tripling the recipe, I am a big fan of a mix of chard and mustard greens, but you really can’t go wrong with any of them!

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Honey Greens

Course Side, Vegetable

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 4

Author Jessica Braider

Ingredients

• 1 tablespoon extra virgin olive oil
• Dash of cayenne optional
• ½ cup onion chopped
• 1 bunch of kale mustard, or chard greens. Stemmed, rinsed, and torn into bite-sized pieces.
• 1 tablespoon rice or apple cider vinegar
• ½ tablespoon honey or more, to taste
• Salt and pepper to taste

Instructions

• Heat the oil on medium-high head in a large frying pan and add a dash of cayenne (if using).
• When the oil is hot and shimmering, but not smoking, add the onion and cook until it is translucent.
• Turn the heat down to medium and add greens, stirring constantly. When the greens have turned bright “army” green, turn off the heat.
• Add the vinegar and some salt and pepper. Stir to mix and then drizzle the honey over and give it one last stir. Serve immediately.

<p>The post Honey Greens: A Taste of Spring! first appeared on The Balanced Kitchen.</p>

The end of year is often a great time to take stock of what we have learned and how we have grown and changed. This year has been a big one for The Balanced Kitchen and I am so grateful to all of you for joining me on this journey to make cooking simple and delicious! In an effort to inspire you to get 2017 off to a delicious and happy start, I wanted to share with you the most popular posts and recipes this year. Enjoy and Happy New Year! Here’s to a joyful, delicious, and healthy 2017!

Top 5 Recipes:

Homemade Chai

Baked Chimichangas

Simple Grain Salad

Spinach Muffins

Chicken and Kale Noodle Casserole

Top 3 Posts:

4 Ways this health coach is not as health as you think I am, and why I am ok with that

My 8-year-old refused birthday cake and what that taught me about healthy eating for all of us

Easing the burden of cooking in 5 simple steps

<p>The post 2016 Round-Up: Best Recipes and Posts to Inspire and Feed You first appeared on The Balanced Kitchen.</p>

But they still need to eat vegetables! And since I don’t want it to become a huge battle, I have been working to present vegetables in ways that they are likely to find more appealing—vegetable soups, smoothies, and vegetable chips are some of our go-tos.

There are many reasons to love vegetable chips: they are a fun change of pace, satisfying to eat, easy to change up with spices, and so much better for you than the store-bought versions. But the main reason I love them so much, especially in the summer, is that they are incredibly portable! They are great for camp lunches, picnics, and meals at the pool or beach.

Vegetable chips are very simple to make and require very few ingredients, but there are a couple of tricks to making them that I wanted to share with you:

• Slice them as thinly as possible. If you’ve got a mandoline or slicer, now is the time to use it. If you don’t, then use a very sharp knife and cut them as thinly as you can, don’t worry about having them be perfectly round, after all how many potato chips are perfectly round?
• Pay close attention. I like to set the timer to check on the chips every 5-7 minutes at the beginning and then every 2-3 minutes closer to the end. It may be a bit more hands-on than a lot of my recipes, but I just set a timer and go about other kitchen tasks while they cook so it doesn’t bother me too much.
• They don’t need to be absolutely crisp to be done. This is one that you have to play around with a little bit, but just know that once you take them out and set them out to cool, they will continue to crisp up some more.
• You don’t need to coat them heavily in oil. Some recipes call for tossing them in oil, and you can totally do that and it will simplify the process a little, but I have found that by brushing them lightly with the oil instead of tossing them, I don’t use as much oil and they crisp up nicely.

So give these a shot! It is a fun and delicious way to get another serving (or two or three if you love them as much as I do!) of vegetables into your diet without even thinking about it.

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Beet Chips

Course Side, Snack, Vegetable

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 2

Author Jessica Braider

Ingredients

• 3-4 medium sized beets
• 2 tablespoons extra virgin olive oil
• salt
• Optional additional spices: garlic powder chili powder, garam masala

Instructions

• Preheat the oven to 375. Line a baking sheet with parchment paper.
• Wash, but do not peel the beets.
• Slice them as thinly as possible, about 1/16 of an inch is ideal, using a mandoline or slicer, if you have one.
• Put your olive oil into a small bowl and brush a little bit onto both sides of each piece, laying they out on the parchment paper as you go. Make sure they do not overlap.
• Sprinkle salt over the top.
• Put them in the oven and bake for 10 minutes. Pull the tray out, flip each chip, and put it back in for another 7 minutes. Start checking every 3 minutes, until they are starting to crisp and curl a little bit.
• Remove from the oven and allow them to cool on the baking sheet. Store in a sealed container for 3 days.

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Zucchini Chips

Course Side, Snack, Vegetable

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 2

Author Jessica Braider

Ingredients

• 2 medium zucchinis
• 2 tablespoons extra virgin olive oil
• salt
• Optional additional spices: garlic powder chili powder, garam masala, parmesan cheese

Instructions

• Preheat the oven to 400. Line a baking sheet with parchment paper.
• Slice zucchini as thinly as possible, about 1/16 of an inch is ideal, using a mandoline or slicer, if you have one.
• Put your olive oil into a small bowl and brush a little bit onto both sides of each piece, laying they out on the parchment paper as you go. Make sure they do not overlap.
• Sprinkle salt over the top.
• Put them in the oven and bake for 10 minutes. Pull the tray out, flip each chip, and put it back in for another 7 minutes.
• Turn the oven down to 300. Start checking every 3 minutes, until they are starting to crisp and curl a little bit.
• Remove from the oven and allow them to cool on the baking sheet.

<p>The post Vegetable Chips first appeared on The Balanced Kitchen.</p>

Many (most) of the students were very skeptical about either one or both of the sauces and a few declared that it was going to be disgusting and that they wouldn’t eat them. I calmly reminded the students to please choose their words carefully (we have a rule in the class, “don’t yuck someone else’s yum”) and I asked that everyone try at least a tiny bit of each, even if it was just a lick. Some were nervous, but everyone agreed. So when it came time to try the two sauces I went around and put a tiny bit on each kid’s plate (less than 1/8 of a teaspoon). They had apples, carrots, and pretzels to dip in the sauces. And this is where some really cool things happened.

•  Everyone tried both sauces!
• No one said anything disparaging about the food. Some of them didn’t like the sauces, and that is fine, but they all managed to express their feelings politely—no one said “yuck” or “gross” or anything like that.
• A number of students were shocked to discover that they really liked one or both of the sauces! Two of the students who had been the most nervous fell in love with the sauces and had multiple servings of both and one student who had been extremely skeptical of the tzatziki because it had cucumber in it was shocked to find she enjoyed it and even had seconds.

I was so proud of these kids! It can be overwhelming and scary to try new foods and not only did everyone try the food, but they did so with an open mind.

As I have reflected on this experience over the past couple of days I have been thinking about the process that we went through together and what made this moment a success. There are four things that I have come up with that I think are good guidelines for feeding kids, but also for learning how to cook, and even for trying new things in general (no matter how old you are).

1. Structure is key. I have worked with these kids over the weeks of the class to have them understand the expectations I have of them and they were then able to live up to those expectations. This same sort of structure is important when you are learning any new skill. When learning how to cook the structure can be working from a simple, clear recipe or mastering one specific skill at a time (sautéing, roasting, chopping, etc.).
2. Safety is essential. If I had pushed these kids to try a big spoonful of each sauce I know some would have refused, and they would have been right to. But by putting just a tiny bit on their plate and allowing the taste to be as small as they wanted, they were able to remain calm and open. In learning how to cook I think safety is starting with simple recipe because your chances of success then increase and allow for momentum moving forward.
3. It’s gotta be fun. For kids (and grown ups) dips are a great way to introduce a new food, whether it is the dip or the food being dipped that is new, because they are fun. Similarly, when learning a new skill trying to keep it fun is essential, since that will encourage you to go back to it again. So start with a favorite dish or a treat that will draw you back to the kitchen to try again.
4. Options always help. With the class I gave them three things to dip (carrots, apples, and pretzels). This gave them choices. The same can be true for learning to cook. Try picking a recipe that will give you room to make it your own as that will likely draw you in again (some good examples are a skillet tomato sauce or a noodle soup where you can pick the vegetables and proteins you want to add).

Have you found tricks to help you have success when trying new things? What was helping when you were learning a new skills, like cooking?

<p>The post 4 Ways to Make Trying Something New a Success (with Kids or Yourself) first appeared on The Balanced Kitchen.</p>

The reality, though, can be very different. People can feel frantic, tired, and stressed. Family members can arrive late. Someone refuses to eat the meal in front of him or her. The presentation of the meal is haphazard. Or family dinners just aren’t even happening.

The truth is that family dinners can be a challenge, but they are a challenge worth having.

From my own childhood I have memories of long family dinners with wonderful food and tons of laughter from a seemingly endless stream of puns (yes, I come from a very verbal family), but I also have memories of tears, slamming doors, and meals I found unappetizing. The truth is, that is what family dinners are. They are a chance for us to be our best selves and our worst selves. It is an opportunity for everyone in the family to be themselves as they are in that moment, and to still be loved at the end of it.

A lot of my clients feel really guilty about what their family dinners looks like. One of the main reasons for that is it because what people see on Instagram tagged with family dinner caption or with funny dinner captions.

Folks, those aren’t real.

People stressed, less-than-perfect food on the table, or not everyone eating together. And what I tell them, and myself, is that it is ok. We are doing the best we can and making due with what we’ve got.

So in an effort to help to take some of the angst out of the concept of family dinner I thought I would share what our family dinners look like at this stage in our family life.

My husband is in a busy time at work, which means he often in unable to be home before 6:45 or 7, which is just too late for my 5 and 7-year-old sons to start dinner. So I cook one meal for everyone and I eat twice. I sit down with my boys for dinner around 6 or 6:15. I offer them everything that I have prepared—sometimes they eat it all, sometimes they eat one thing, sometimes they pick at different items—and I try my best to not push. While I am sitting with them I eat a little bit and usually focus my own eating on the vegetables that are being served. This is in part because they are often my favorite part of the meal and also because I want my sons to see me happily eating them.

As we eat together I ask them to each tell me at least two things about their days. Sometimes this conversation lasts 5 minutes, sometimes it lasts 45. I usually share a story about something I did during the day as well. Sometimes, if they are really tired from a long day, I will read to them while they finish eating. This is something that I am trying to move away from, since it distracts them, but sometimes they just need that comfort. And my rule is that reading only happens after we have shared about our days. If my husband gets home early enough, he will also get a small plate of food and eat with us, so that we can all be together, at least for a minute or two.

On the nights when my husband gets home late, he and I will eat together after the boys are in bed. I try hard to keep my portions small at both meals so that I am not overeating. Most of the time I do ok at this, sometimes I don’t.

Then, on the weekends and on any evenings when my husband can get home early enough, we make a point to have as many meals together as possible.

In order to keep things pleasant at the table (for everyone) there are certain expectations we have for family meals:

• There is always at least one thing on the table that each person likes.
• Trying all of the food is encouraged, but not obligatory.
• You are allowed to say that you don’t like something, but only after you have tried it. And words such as “yuck,” “gross,” and “disgusting” are not allowed.
• Condiments and seasonings (salt, pepper, olive oil, balsamic vinegar, herbs, ketchup, Parmesan, etc.) are always welcome if that will help someone to try or eat a food.
• Everyone clears his/her own plate and helps to clear the rest of the table, if asked.

Have you managed to find a family dinner set up that works for your family? If so, what does it look like? If not, what are the stumbling blocks?

<p>The post The Truth About Family Dinners: What it looks like in our house and simple guidelines that helped to make it better first appeared on The Balanced Kitchen.</p>

I am currently co-teaching a cooking class to a group of 6-9 year olds. Our goals have been helping all of the kids to gain confidence in the kitchen, introducing them to new healthy foods, and exploring new foods and food preparations.

Over the course of the past weeks we have been working with them to be open to trying new foods, even if the foods being offered are ones that they would normally be resistant to eating. We have done this in a few ways.

1)   As a class we all agreed that we would try very hard not to use words such as “gross” or “yuck” and phrases such as “I don’t like it.” We talked about how we didn’t want to make anyone feel badly about their tastes and also about how sometimes when you hear someone make a negative comment about a food it can influence how you then taste the food.

2)   No one is ever forced to try a food and they are always welcome to quietly spit it out into a napkin if they don’t like it. This created a sense of safety and, amazingly, everyone has tried everything we have made!

3)   We have been exploring flavor and food. Over the course of a number of classes we have played with a base ingredient and then added different flavors to make different dishes. For instance, with yogurt we made a sweet yogurt dip and we made a tzatziki. With chickpeas we made hummus and maple-roasted chickpeas. By doing this, the kids have begun to understand the power of preparation—that even a food that may not normally be a favorite can become delicious if it is made differently than we are used to.

So this week we decided to push them a little bit! In the first class one of the questions I asked was: what are your favorite foods and what are foods that you either are not so sure about or that you don’t enjoy eating? Almost everyone in the class named spinach as their least favorite food. So this week we made two recipes with spinach.

In order to try to make everyone comfortable we sat down together before cooking and I laid the groundwork. I reminded them of the ways that we had explored making foods taste differently, I reminded them about how we taste foods and respond to them, and then I told them with a lot of enthusiasm about the dishes we were going to make using spinach: a mock-mint chocolate chip ice cream and pesto for mini-bagel pizzas.

Some kids were quite nervous to be working with spinach, but they all remained engaged and open. The mock-ice cream was an easier sell because it was such a fun and novel idea, but the pesto was definitely a stretch for some kids. As we made the pizzas with the pesto, I gave each kid control over how much pesto they wanted on their pizza, and to my surprise everyone was willing to have at least a little bit. They were also invited to taste the pesto before they spread it on their bagel. It was wonderful to see their faces as they tried the dreaded spinach in both of its forms and discovered that they LOVED it.

I’m not expecting the major spinach haters of the group to suddenly be willing to eat steamed spinach at the dinner table, but I do hope that this experience will help to take at least some of the fear away and that perhaps they will be a little bit more open when they encounter spinach the next time.

There were two lessons that really came home to me in this experience. One was the power of setting the scene for trying new foods. By remaining pressure-free and fun about it the kids were able to feel in control and, therefore, remain open. The other was importance of trying different methods of preparation. If you’ve got a spinach hater, or even if you don’t, I highly recommend this spinach pesto recipe as a fun way to use this healthy leafy green vegetable!

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Spinach Pesto

Course Sauce

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 8

Author Jessica Braider

Ingredients

• 6 ounces baby spinach
• ½ cup walnuts
• ½ cup parmesan
• 1 clove garlic
• ¼ cup extra virgin olive oil
• salt and pepper to taste

Instructions

• Place all the ingredients into a food processor and process until it forms a paste. Taste for seasoning.
• Use as a pizza base, in sandwiches, or on pasta

Notes

If using for pasta, save a bit of the pasta water to help to mix the sauce into the pasta

<p>The post Spinach Pesto and the Power of Preparing Foods in New Ways first appeared on The Balanced Kitchen.</p>

These are two foods that my older son loves and now that they are in season he has been eagerly requesting them and then enjoying them with gusto when they are served. I noticed that each time, my younger son was carefully watching his brother out of the corner of his eye and that he then, quietly, tried the food himself. These foods were offered in the same way we serve all new foods in our house: they were put out with the rest of the meal, which included “safer” foods to fall back on, there was in invitation given to try the new food such as, “would you like to try the asparagus?” And then it was left at that. I am convinced that it was his big brother’s enthusiasm that made the food more appealing.

On the other hand, I have also seen it go the other way. I have watched in dismay as my boys negatively influence one another when a new food is presented. I have also worked with clients who struggle with this. For instance, one family I worked with had an older brother who was very selective about what he ate, while his little brother was curious and eager to try new foods. The older brother, though, was very vocal about his dislikes and would even say things such as, “don’t eat that! It is SOOO gross!” The parents were at a loss because their younger one was becoming more and more selective, in order to be more like his brother.

A child who is very vocal about his or her dislike for certain foods can easily influence other siblings who then either get scared off or see it as an opportunity to declare their dislike as well. So I have come up with a set of expectations that I have implemented at our table and I use with clients as well:

• No one is required to try the foods that are offered, but the foods are offered to everyone and offered cheerfully and without pressure.
• If you would like to try the new food you are welcome to smell, touch, lick, or bite the food. If you find that it is unappealing to you, you are welcome quietly spit it out in a napkin.
• No one is allowed to say things such as “gross,” “yuck,” or “I don’t like that!” The reason for this is that everyone has different tastes and that is a good thing! But if someone says that a food is gross or yucky, then other people who like the food might feel bad or embarrassed and the person who made the food might feel bad or embarrassed.
• If you take a bite you are welcome to give a “thumbs up,” a “thumbs middle,” or a “thumbs down” to express your opinion.
  • If you express a “thumbs up,” then you are invited to say what you liked about the food.
  • If you express a “thumbs middle” or a “thumbs down,” then instead of saying what you didn’t like about the food, you are invited to give suggestions for what might make it more enjoyable for you the next time. Examples might be: more salt or seasoning, a different way of cooking, a dipping sauce, a different texture, etc.

Time and time again, I have seen at my house and in the homes of the families I work with that once those negative statements are taken away, but another opportunity for expression of preferences and tastes is offered, the children (and sometimes adults) are much more likely to try things, to be curious, and to be respectful of one another’s tastes.

While we often focus on the influence of parents, we also can forget about the other essential people at the table, the siblings. They are great influencers of one another, so if we can use that to our advantage and create an environment in which everyone feels heard and individual tastes are respected and even celebrated.

Have you seen these dynamics in your household? Do your kids encourage or dissuade each other from eating certain foods? How have you handled it?

<p>The post The Sibling Factor: The perks and perils of siblings at the dinner table first appeared on The Balanced Kitchen.</p>

Now, to be fair to us, the pressure looked very different than it did before because we were trying to do and say the right things. In the past it might have been, “just take one bite and then you will see that it is yummy.” It had become, “here’s a tiny bite! Remember, you can always spit it out…” The differences show that the expectations had changed (just a taste or lick is fine, spitting it out is acceptable, there is not promise or expectation of liking the food, etc.), but the pressure had definitely crept back in. And let me tell you, he reacted to it! His interest and curiosity in trying foods plummeted and he even stopped eating certain things that had been solid contenders before.

So then I started asking myself why the switch? We had been doing so well with just offering the foods and leaving it to him to try what he was ready to try, and it had been working beautifully—his interest in food and cooking increased, he was eating more foods, and meals were much more pleasant.  So why had we started pressuring him again? And then I realized, it was because we have been stressed for other reasons and wanted this one thing (i.e., family dinners) to be going smoothly.

We wanted our family dinners to be this perfect respite from other concerns. In short, I was feeling a need for more control in some way and had been expressing that through the foods I was offering. I had been making a lot of new dishes and not many safe, familiar favorites. I also realized that I had started taking some of the rejection personally—here I was trying new things I thought my kids would be excited about and they weren’t going over so well—and my husband picked up on that and was trying to be an advocate for me.

So I decided to pull back a bit and redefine my expectations, approach, and balance. Here is what I did:

• I stopped trying so many new recipes and instead created meal plans that had more of a balance between new things and safe favorites, but always with foods that I felt good about feeding my kids.
• I made sure to have more safe foods on the table.
• I talked to my husband, thanked him for the support, and we agreed that we were going to go back to simply offering the foods but not pushing them in any way.

And do you know what happened? It was like an overnight miracle! Within 24 hours he was trying foods again and asking for condiments to make things more palatable to him!

And that’s when I realized that bringing our best to the table isn’t about the food that we offer, it is about the attitude we bring. Yes, food is about our health and well-being, but it should also be about sharing, about community, and about enjoyment, and when stress and agendas start to creep in, our kids feel it, know it, and react to it.

<p>The post Bringing Our Best to the Table: How my own stress messed up family dinners first appeared on The Balanced Kitchen.</p>