The Super Mom » Super Eats ‘n Treats

The Skinny On Yogurt, or Why Reading Labels Is Crucial

Galina Ozgur — Fri, 30 Jul 2010 11:02:54 +0000

We all know that yogurt should belong to meals labeled as “healthy”. Yogurt is widely used in the Mediterranean region and it still surprises me how versatile it is in its uses and applications. You can add it to vegetables, rice, fruit or eat it basic.

Yogurt, in its natural, organic state is indeed a very healthy thing to eat, it being rich in protein, calcium, riboflavin and vitamins B12 and D, as well as live active cultures that boost the immunity. Introducing it into your kid’s diet is also a wise decision because yogurt is called a “grow food”.

What is unwise, however, is that many parents disregard the fact that canned yogurt, and especially “fun food” yogurt for kids is not at all the yogurt everyone’s talking about.

Individually, yogurt and fruit are as healthy as it gets, but take a look at the label, and you’ll understand why so many doctors warn parents against purchasing yogurt cups for the kids. Yes, corn syrup and sugar. These are the culprits. Plus, of course, artificial flavorings and coloring. These are enough to get your child addicted to the sugar high, and the added flavor makes yogurt cups oh so tasty! For a responsible parent yogurts like that (even if they have fruit in them) are a big no-no.

Solution? Regular plain yogurt, no sugar added, natural and healthy. So how do you choose the best yogurt? This article can be your guide. Use these 4 tips t0 learn how to purchase the healthiest yogurt for your child.

Check the “Nutritional Facts” and “Ingredients” section. Look for yogurts that are plain, i.e. only contain live active cultures and milk. Turns out that the longer the ingredient list, the fewer chances you have of actually holding a good yogurt (what you do get is more calories and less nutrition). Be sure to read the protein and sugar values on the nutrition panel. The higher the protein and the lower the sugar content, the more actual yogurt you’re getting in the container.
Calcium content is a very important factor. The best yogurts provide 35 to 40 percent of the recommended dietary allowance for calcium in an 8-ounce container. Once the calcium gets below 30 percent of the DV, it’s a good bet that the container is filled with a lot of less-nutritious filler.
Watch out for this phrase: “heat treated after culturing”. Reading this on the label is a deal breaker, because heat treated yogurt doesn’t even have a right to be called yogurt. Once all the healthy stuff is pasteurized, it might as well be called pudding. Pasteurization deactivates the lactose and kills the live cultures, thereby obliterating two health benefits of yogurt. It prolongs the shelf life, but spoils its nutrition and health-food value. Lactose-intolerant persons who can tolerate yogurt containing live and active cultures may not be able to digest yogurt that has been heat treated.
Some other yogurt terms to watch for:

Whole milk yogurt contains approximately 7 grams of milk fat per 8-ounce serving.
Lowfat yogurt contains between 1 and 4 grams (0.5% to 2 %) of milk fat per 8-ounce serving.
Nonfat yogurt contains less than 1/2 gram (less than 0.5%) of milk fat per 8-ounce serving.
In Swiss or custard-style yogurt, fruit and yogurt are mixed together. To insure firmness, a stabilizer, such as gelatin, may be added. This is also called “blended yogurt.” Swiss yogurt is fermented in vats and then transferred to cups. This process breaks the gel, so that artificial binders and stabilizers must be added.
Fruit-added or plain yogurt has a runnier consistency. The whey, the clear liquid at the top, should be stirred into the solids.
Yogurt also comes in liquid form, called “kefir,” which may contain added sweeteners such as corn syrup.

Avocado as a First Food? You betcha!

Galina Ozgur — Wed, 28 Jul 2010 11:00:49 +0000

Avocado may not be the first food that comes to mind when you’ve finally decided to introduce solids, but is actually great as a first food for your baby. Ok, you can’t serve it to your kid alongside corn chips and salsa, but it’s still delicious and full of nutrients.

In fact, it’s so nutritious and fatty (a medium size avocado contains over 300 calories and anything up to 30 gr of fat) that a lot of people just prefer to stay away from it. However, you should remember that a baby shouldn’t be on a low-fat diet unless your doctor says otherwise, so avocados are perfect in every way! The fat they contain is utilized in the baby’s brain development and the vitamins (A, C and B1, 2, 6) and the minerals are great for physical development.

Apart from their nutrition value, avocados are smooth and are easily turned into a mash. They don’t need to be cooked (removing the skin and slicing it up is enough), either. You can freeze them and serve them to your baby in parts.

If you’re wondering when you should be introducing avocados into your baby’s diet, 4-6 months old sounds like the right time.

Picking the right avocado is not that difficult – choose ones that are firm, yet yielding with some pressure.

Grape Chicken Couscous

Galina Ozgur — Tue, 27 Jul 2010 12:00:56 +0000

This is one of my favorite recipes using grapes. It’s perfect as finger food for your little one!

What you’ll need:

1 12 oz. package couscous
1 14 oz. can chicken or vegetable broth

Pinch of salt (optional)
3 tablespoons olive oil
1 teaspoon fresh lemon juice
3/4 cup finely mushed grapes

1/2 cup finely diced cooked chicken
1/3 cup fresh mint leaves (optional)

Instructions:

Cook the couscous according to the directions on the package. Use either broth or water. Add a pinch of salt to the broth (optional).

Drain any excess liquid.

If more liquid is needed to cook the couscous, add water, a little at a time. Pour the couscous into a serving bowl.

Add the oil and the lemon juice. Stir well to coat all the grains. Add the mushed grapes and chicken.

Stir to combine all the ingredients – puree if needed. Serve warm or cold.

10 nutrition powerhouses for kids

Galina Ozgur — Tue, 27 Jul 2010 10:00:04 +0000

Blueberries
Tofu
Tomatoes
Low-Fat Greek Yogurt
Cabbage
Salmon
Cocoa
Black Beans
Basil
Cinnamon

These 10, according to an article published on CNN’s website, are supposed to be nutrition powerhouses absolutely vital for your kid’s diet. While blueberry, cocoa and cinnamon sound great, I’m sure a lot of parents would be skeptical about the remaining items on the list. There’s no denying all of them are healthy foods, but if you’ve ever dealt with a child that refused to eat tomatoes (or any other vegetable that was red), or fish, or beans, you’re not the only one.

The article advises pairing these products with dishes your child already knows and most importantly – likes. You can also try being a bit creative. There’s plenty of recipes online with step-by-step instructions on how to create little wonders with simple veggies on a plate.

Grapes in Baby Food Recipes

Galina Ozgur — Tue, 27 Jul 2010 03:00:27 +0000

I can’t stress enough that it’s important to give your baby wholesome nutrition, and while grapes are often a debatable subject when it comes to baby food recipes, I won’t back down and I will give you good reasons to include grapes into your child’s diet.

A lot of parents wonder when they should introduce grapes into their baby’s nutrition plan. Unless your pediatrician says otherwise, 6 months is a good age. If you’re considering an earlier start, consult your doctor, as babies under 6 months usually require pureed foods. Plus grapes contain their best nutritional value in their skins, and your baby’s stomach might not be ready to digest them at a very early age.

Now, back to nutritional value. Grapes are a very rich source of vitamin B, C, potassium and manganese. They also contain very crucial anti-oxidants – those that keep heart disease and cancer at bay. It’s helpful to know that you can actually choose grapes with a higher nutritional value by their color.

Grapes with redder skins contain anthocyanin, which is a very powerful nutrient, so choosing red or black grapes is most beneficial for your child. I recommend choosing red grapes also because they’re sweeter than white grapes. Mind you, this point is only valid if you haven’t peeled away the skins.

Try going for bunches that are not overripe, store them in the fridge and wash them only before you want to use them, otherwise they will go bad very quickly. Make sure the grapes you’re buying are seedless as seeds may be a choking hazard! As we’re on the subject of safety, always cut grapes into quarters if you’re giving them to your kid as a finger food!

Follow our blog for great recipes with grapes that your baby will love!

Watermelon Muffins

Galina Ozgur — Sun, 04 Jul 2010 18:11:46 +0000

CNN has come up with Nationwide Picnic Poll results on the country’s most favorite foods consumed on July 4th. I was happy to see watermelon on that list, and not just because I love watermelon, but also because I’ve recently tried a watermelon muffin recipe I found here , and it’s absolutely to die for!

Ingredients

1-1/2 cups flour

2 teaspoons baking soda

1 teaspoon baking powder

1 pinch salt

1/8 teaspoon cinnamon

6 Tablespoons butter

2/3 cup sugar

2 eggs

1/2 cup milk

1/2 cup watermelon juice

1/2 cup watermelon pulp

1/3 cup raisins

How to make it:

Sift flour, baking powder, baking soda, salt and cinnamon in large bowl.

Cream butter and sugar; add eggs. Whip in milk, watermelon juice, pulp, and raisins.

Add wet mixture to dry ingredients; blend just to incorporate.

Fill greased muffin cups 2/3 full.

Bake 25 minutes.

I got this recipe from www.cookeatshare.com, but with cooking I find it hard to concentrate on just one website. Watermelon is great for refreshment drinks, and ice-cream recipes, and summer salads, so feel free to experiment. Your kids are going to appreciate the effort!

Chicken Picatta Recipe

Karlynn Johnston — Thu, 17 Jun 2010 11:00:39 +0000

Chicken Picatta is an amazingly tasty chicken dish that even kids will like since the chicken ends up looking and tasting like one large chicken strip or nugget.

Add in some pasta and perhaps a side of veggies and dinner is done!

The recipe and instructions can be found at The Kitchen Magpie.

Chocolate Coconut Macaroons

Karlynn Johnston — Tue, 15 Jun 2010 11:00:12 +0000

Nut free and sure to impress kids and adults alike, these are the perfect summer treat for playdates or dinners alike.

Easy to make and covered in chocolate, what else could one ask for?

The recipe for these amazing macaroons can be found at The Kitchen Magpie.

Simple Dessert: Traditional Strawberry Shortcake

Karlynn Johnston — Wed, 02 Jun 2010 11:02:10 +0000

Real shortcake is made with a biscuit/scone base, and since those delicious summertime berries are a’ coming, this is one scrumptious way to use them up!

For the recipe and step-by-step photo instructions, visit The Kitchen Magpie.

Family Recipe: How to Make Quesadillas

Karlynn Johnston — Fri, 28 May 2010 14:58:08 +0000

Family friendly, fast and healthy, what you put in your own quesadillas is limited only by your imagination and the contents of your fridge!

For step by step instructions on how to make them, visit The Kitchen Magpie.