dinner Archives - Happy Healthy Kids

Go-to Weeknight Dinners

December 3, 2015 by Kelley Leave a Comment

Recently, a friend asked if I’d scout around for some foolproof weekday dinner recipes and post about it. Mission accepted: Tasteless, thrown-together meals on a busy Monday are the worst. First, I polled around about typical aversions and preferences (turns out my kids aren’t uniquely averse to “mushy, saucy things”). I also chatted up fellow parents, who, almost universally, place a premium on recipes that are easily adaptable to picky or adventurous tastes. Then I collected, tried and tweaked recipes, including favorites of mine and HHK advisory board members. The finalists are here: Six, rock-solid recipes that can serve as a foundation for dozens of school-night meals. I know I’m not splitting the atom here. But these just work.

CLASSIC ROAST CHICKEN
In terms of taste and ease, no preparation beats Ina Garten’s from her first book, Barefoot Contessa. I’ve adapted it so you aren’t running to the grocery for non-essential, obscure ingredients on a Tuesday. If you have a larger family or have some dark meat lovers, like me, buy an extra pack of drumsticks or wings, salt and pepper them and cook them on a baking sheet in same oven as the chicken for the final 45 minutes of cooking.
Ingredients:
1 (5 to 6 pound) roasting chicken
salt to taste
pepper to taste
1 lemon, halved
1 head garlic, cut in half crosswise (OR several shakes powered garlic)
2 tablespoons (1/4 stick) butter, melted
1 large yellow onion, thickly sliced
To Make: Preheat the oven to 425. Remove the chicken giblets and rinse and dry chicken. Liberally salt and pepper the inside of the chicken. Stuff the cavity with the lemon and garlic. Brush the outside of the chicken with the butter and sprinkle again with salt and pepper. Tie the legs together with kitchen string (if you have) and tuck the wing tips under the body of the chicken. Sprinkle onions in a roasting pan and place the chicken on top. Roast the chicken for 1 1/2 hours, or until the juices run clear when you cut between a leg and thigh. Remove the chicken and cover with aluminum foil for about 20 minutes. Slice the chicken onto a platter.
Simple menu: Chicken slices or leg/wing pieces + carrot sticks (roasted or cold) + quick drop biscuits
Adventurous variation: Shredded chicken + butternut squash chunks (oiled, salted, spread on cookie sheet, and roasted in same oven as chicken for last 25 minutes of cooking) + penne with garlic salt

FISH TACOS
HHK advisor Dana White, R.D., developed this recipe, simplified here, for the Food Network. Feel free to sauté fish in two Tbsp. oil if you prefer that to oven-cooking. Put toppings in small bowls on the table—children love to build their own tacos.
Ingredients:
1 1/4 pound cod (OR tilapia or any other firm white fish) cut into 16 pieces
1 cup all-purpose flour for dredging
1 1/2 cups of panko breadcrumbs
2 eggs, lightly beaten
salt to taste
pepper to taste
1 tablespoon canola OR vegetable oil
8 small corn or flour tortillas, warmed in microwave or oven
Nonstick cooking spray
one lime, quartered
choice of toppings (see below)
To Make: Preheat oven to 450-degrees. Place a wire rack over a baking sheet and spray with nonstick cooking spray. Place flour, eggs and panko in a 3 shallow dishes and season with salt and pepper. Dredge fish in flour, then egg and then breadcrumbs; transfer to wire rack. Drizzle with canola oil and bake for 20-25 minutes until golden, turning once. Serve with tortillas, toppings, and limes to squeeze over everything.
Simple menu: Shredded or diced chicken + supermarket salsa + shredded cheese + thinly sliced green cabbage + white or brown rice
Adventurous variation: Fish + mango salsa (1 cup combined diced mango, red pepper, and cucumber) +thinly sliced cabbage + sour cream or plain greek yogurt + white or brown rice

MAPLE-CANDY PORK
Of all the recipes in Jenny Rosenstrach’s useful Dinner: A Playbook, this seems to be a homerun with everyone. It’s also a good way to ease pork into the dinner rotation. You don’t really use candy in the recipe, but you don’t have to tell your kids that.
Ingredients:
4 boneless center-cut pork chops
1/3 cup maple syrup
3 Tbsp. canola oil
1/4 cup soy sauce
1/4 cup rice wine OR apple cider vinegar
1 garlic clove, halved, OR a shake or two of powdered garlic
To Make: Place the pork chops in a re-sealable plastic bag. Add the maple syrup, canola oil, soy sauce, rice wine vinegar, and garlic. Marinate anywhere from 1 hour to overnight.When ready to cook, preheat the oven to 450. Remove the chops from the marinade and pat dry with paper towels, removing any garlic slices. Place the chops on a foil-lined rimmed baking sheet and bake, flipping once halfway through, for 15 to 20 minutes, until firm but not hard.
Simple menu: Pork + buttered egg noodles + applesauce cups
Adventurous variation: Pork + white or brown rice + canned black beans, rinsed and sautéed for 5-10 minutes with finely diced onion (green, red, or yellow)

PERFECT POT ROAST
My sister Julie, a former professional chef and the best home cook I know, passed along this recipe when I first became a mom and was working full-time. Including all the ingredients here is your best bet, but I’ve made it without bay leaves and wine without a problem. This is a slow-cooker recipe but you can use a Dutch oven, too.
Ingredients:
1 3-pound boneless chuck roast
1 1/2 tsp. house seasoning (mix together salt, pepper and garlic powder)
1/4 c. canola OR vegetable oil
1 yellow onion, thinly sliced
2 bay leaves (can omit if you don’t have)
3-4 beef bouillon cubes, mixed in 1/2 cup water OR 1/2 cup beef stock
2 garlic cloves, crushed OR 1 Tbsp. garlic paste
1 can mushroom soup or stock
1/4 cup white wine
To Make:
Sprinkle house seasoning on all sides of roast and sear each side in medium-hot pan coated with oil. Place in slow cooker, scatter onions on top. Whisk together bouillon/stock, garlic, soup and wine. Pour on top of roast and scatter bay leaves around. Cook on low for 6-8 hours or high for 3-4 hours, until roast is easy to slice and at 150-160 degrees internal temperature.
For simple tastes: Sliced pot roast + oven-blasted broccoli + homemade french fries (heat oven to 450, slice two baking potatoes into long, 1/4-inch wide strips, soak for 10 minutes in bowl of water and pat dry, toss with canola or vegetable oil and liberal shake of salt, and roast on foil -covered baking sheet for 20-25 minutes)
For more adventurous eaters: Mix shredded pot roast + sautéed veggie mix (thinly sliced pepper, onion, and carrots, tossed continuously for five minutes with oil on medium-high heat on stove) + 1/2 cup cashews + 2 cups cooked quinoa or couscous

CONFETTI SALAD
Adapted from cookbook author Ricki Heller, my new favorite salad tastes even better for lunch the next day, and can be broken up into healthy components for kids whose food can’t “touch.”
Ingredients:
1 whole napa cabbage, washed, trimmed, and sliced thinly on the diagonal
1 cup cooked and shelled edamame or stringless, chopped sugar or snap peas
2 cups rainbow/vegetable fusilli or rotini pasta, cooked and cooled
1 carrot, grated
1/3 cup toasted pine nuts
1/3 cup olive oil
1/4 cup honey
1/4 cup champagne, apple cider or white vinegar
1 Tbsp. soy sauce
1 Tbsp. toasted sesame oil (best) or canola/vegetable oil
1 very small onion, grated on the finest holes of your grater (it should almost liquefy)
1 clove garlic, crushed or 1 Tbsp. garlic paste
To Make: Toss the vegetables, pine nuts, and pasta in a large salad bowl. In small, separate bowl, whisk together last seven ingredients and drizzle over salad.
For simple tastes: Separate pasta, edamame or peas, and diced ham, chicken or turkey on the side (separate on plate)
For more adventurous eaters: Serve confetti salad as is.

TURKEY MEATBALLS
This healthier alternative to beef, courtesy of Dana White, R.D. for the Food Network, is made super-tasty with a few tricky add-ins. Make extra and freeze for a quick protein source for any dinner.
Ingredients:
1 pound ground turkey
1 large egg, beaten
2 tsp. panko bread crumbs
2 Tbsp. traditional bread crumbs
1 Tbsp. prepared pesto
Salt and pepper to taste
Olive oil to taste
To Make: Preheat oven to 375. Line a baking sheet with parchment paper. In a large bowl, combine ground turkey, egg, both bread crumbs, and pesto. Season with 1⁄2 teaspoon each salt and pepper. Mix well and form into 16-18 1-ounce balls. Transfer to lined baking sheet, brush with olive oil and bake for 20 minutes, turning once.
For simple tastes: Meatballs + spaghetti + favorite jarred sauce (optional)
Adventurous variation: Meatballs + 2 cups rice of couscous + diced cucumbers + dollop of hummus and/or greek yogurt + shake of paprika, salt, pepper to taste

Found: Easy Homemade Bread Recipe

August 27, 2015 by Kelley 4 Comments

In this inaugural summer of bringing three children out to eat to places that don’t serve your dinner in paper sacks, I learned that my kids and I share a favorite thing about restaurants: the breadbasket. Especially when it’s filled with warm, chewy, just a little crunchy, freshly-baked dough. When the chicken is “too spicy” or the vegetables “too saucy,” good bread saves a meal.

A little while ago, my middle son, the biggest carbophile in our crew, started asking me to serve “restaurant bread” with dinner. The truth is, in my early 30s, when I had one baby and grand plans about home-making everything, I tried my hand at baking bread, and never landed on a good recipe that didn’t involve a day of proofing and kneading (who has the time?) or a bread machine (who has the space?)

But a couple months ago, I hit bread-recipe gold, thanks to Alicia over at Somewhat Simple. It’s (no joke) really easy, as well as a nice way to pass the time with kids: while kneading, I give them their own balls of dough to shape. It’s also delicious—perfectly soft on the inside and a little crunchy on the outside. I can’t think of a better perk to a Sunday (or a boring mid-week) dinner. It goes well with summery salad, grilled chicken, or as the weather turns to fall, soup. Serve with a side of great olive oil for dipping or whipped butter for spreading.

Easy Homemade Bread (adapted from Somewhat Simple)

Ingredients

1 1/2 tablespoons instant yeast
3 cups warm water
1 tablespoon salt
6 1/2 cups all-purpose flour

Instructions

Dissove the yeast in the warm water in a very large bowl.
Mix in salt and flour until just combined. I do this in a food processor but you could also use a wooden mixing spoon or large fork. The dough will be very soft.
Cover with a slightly damp kitchen towel and let rise in a warm place for 2 hours.
After rising, divide dough into two pieces and shape each into a round ball. Coat your hands and counter in flour to make it easier to manipulate dough.
Place each ball of dough on a piece of parchment paper or wax paper, and let it rest for 40 more minutes.
During this second rise, preheat oven to 450. Place a baking stone or overturned baking sheet (this is what I did; it worked perfectly) on the upper oven rack. Put a small broiler pan or small metal cake pan on the lower shelf. Heat the stone or sheet at least 20 minutes before baking.
When the dough is ready to bake, dust it with flour and cut three deep slashes across the top. Slide or place the dough from the parchment paper onto the stone or pan carefully. Put stone or pan back in oven if you have taken it out to place dough on it.
Pour a cup of water into the broiler pan/cake pan on the bottom of the oven and shut the oven door quickly. Bake until golden brown, 24-28 minutes.
Cool and freeze one loaf if not using within a day or two. Defrost on counter for an hour before serving.

https://www.happyhealthykids.com/found-easy-homemade-bread-recipe/

Ultimate Summer Salad

July 31, 2015 by Kelley Leave a Comment

It’s late July, which means in the Northeast, at least, summer produce is peaking—to the point, in some cases, of total garden domination. We gardeners—and anyone who regularly hits a farmer’s market or

Our overflowing late-summer garden.

even just a well-stocked supermarket—are faced with bumper crops of just-ripe (or low-priced) corn, zucchini, cucumbers, tomatoes, peaches, and more. Too often, we pick or purchase perfect produce with high hopes, only to be digging a spongy specimen out of the crisper too weeks later.

The boys at our favorite local market, Volante Farms.

Rather than try to selectively use all this great produce one at a time, I’ve lately been making a big salad that showcases several at once. This approach is nicely family-friendly, kids can pick around the one or two things they don’t like, and seem to be more inclined to try something new when it’s cozied up to a fruit or veggie they’re used to. You can also mix and match to highlight whatever is growing or on sale. The one constant: watermelon, which all kids seem to love and has a mild taste that pairs well pretty much any summer veggie.

By not dousing it with heavy dressing—just a squeeze of citrus and a splash of good olive oil—this salad lasts for at least a few days in the ‘fridge. It’s great on its own or mixed with some protein—quinoa, edamame, cheese, pine nuts for lunch, or shredded rotisserie chicken, salmon, or shrimp for dinner.

Ultimate Summer Salad

Ingredients

1-2 cups diced watermelon
1 cup tomato chunks (about five halved cherry or 1-2 seeded and chunked standard tomatoes)
1 cup fresh corn kernels (shuck and boil 1-2 ears for 4 minutes; cool and slice kernels off)
1 cup cucumber pieces (about 1 large cucumber; make half moon shapes or use these great flower shaped cutters
1 cup yellow or green zucchini chunks
1 cup diced fresh peach (about 2 small peaches)
1/4 cup basil or mint, minced
2 tablespoons extra virgin olive oil
1/4 teaspoon salt (to taste)
1/8 teaspoon pepper (optional, to taste)
One small lemon or lime, or 1/8 cup rice wine vinegar

Instructions

Place veggies in large bowl. Drizzle with oil and sprinkle with herbs and salt (and pepper if desired). Place fruit chunks on top, and squeeze lemon or vinegar to taste. Mix well and serve at room temperature. Refrigerate leftovers.

KIDS LUNCH: Serve with ham roll ups, cheese sticks, or mini sandwiches on the side

GROWN-UP LUNCH: Mix in any or all: 1 cup cooked quinoa, 1/4 cup pine nuts, 1/4 cup shelled, edamame, 1/4 cup feta, 1/4 cup diced mozzarella

FOR DINNER: Mix in or add to the side: shredded rotisserie chicken, poached salmon, grilled shrimp

https://www.happyhealthykids.com/ultimate-summer-salad/

Do Table Manners Matter?

April 28, 2015 by Kelley Leave a Comment

I’ll never forget the first time I gave serious thought to my kids’ table manners. It was maybe four years ago, at my friend Megan’s house. She and her husband and kids had invited our family over for brunch. When it came time to sit at the beautiful table on her lovely porch, I noticed a few things: We were all sitting together (preschoolers, toddlers, and parents). We were all eating the same thing (I don’t recall what it was exactly, but I know it didn’t involve dinosaur-shaped nuggets or squeezy yogurt). And everyone’s place was set with glasses. Glass glasses.

My children hung in there for a few minutes, but before long, cream cheese was smeared, fussing ensued, and at least one boy had drifted away from the table in the direction of a toy, trailing bagel crumbs along the way. Our friends didn’t seem to care, but I did. Clearly, we had a lot of work to do when it came to eating in anything approaching a civilized manner.

Progress has been slow, and I know I have mainly myself to blame. To my husband, who’s more vigilant about keeping the baby-wolf-like behaviors in check at mealtime, I’ve tried to explain, lamely, why I sometimes let manners slide. It’s a matter of priorities: When you’re chiefly concerned with making sure three active and picky boys get enough to eat, some manners are going to fall by the wayside. Perhaps that means letting a child bring his Garfield comic book to the table to get through three more bites of chicken. Or letting someone use their hands to eat their green beans “because it’s more fun that way.” Or letting the baby drift away mid-dinner, because you’re just too damn tired to convince him to stay. (And too tired to stand your ground when the same child inevitably asks for a bowl of cereal an hour later.)

I’ve also occasionally questioned whether, in the grand scheme of a family meal, especially in the privacy of one’s home, table manners really matter. But I know they do, and not just for appearance’s sake. Convincing kids to sit at a table longer increases the likelihood that the food you’ve taken time to prepare gets eaten. Cutting out the kicking, interrupting, or yelling better allows family members to have those meaningful, important conversations. Keeping fingers out of food, drinks, mouths and noses reduces the risk that kids will spread and catch illnesses. The list goes on.

The trick is getting kids to do all these things without behaving like canines ourselves by barking our way through an unpleasant mealtime. Luckily, Lisa Collins, the mom behind Perfectly Mannered classes and workshops, lives in my town. She shared some really persuasive reasons for why we should be paying more attention to good table etiquette—and great tips for getting kids on board. As with so much smart parenting advice, the theme is pretty simple: consistency.

HHK: Do you think kids today have more trouble with table manners than previous generations?

Lisa Collins: Yes, because our fast-paced, on-demand approach to life minimizes the importance of table manners, and doesn’t create opportunities to learn and practice these skills. If we’re only sitting down for a quick seven-minute meal between carpooling to three different practices, homework and last-minute trips to the market, good table manners are barely on our dinner time radar. Our focus is on getting nourishment into our kids’ bodies, not on using the proper fork! But our schedules also reduce the time needed to practice good table manners. We are not born with this knowledge and skill set, and unless we give our kids the opportunity to practice table manners, we can’t expect them to simply pick it up by holiday mealtime.

HHK: What are the core table manners you suggest focusing on when teaching kids?

Lisa Collins: The four table manners I focus on first with kids are the ones which ensure we’re being considerate of the people around us.

Sit squarely at the table
Napkin on your lap
Don’t talk with your mouth full/close your lips when you chew your food.
Be present and engaged with the other people at the table.

HHK: What are some traditional table manners that you think are outdated now?

Lisa Collins: Anything to do with the role of women and girls at the table. Traditionally, women took a backseat to the men at the table, in terms of both the food and the social experience. Today, obviously, genders are equal at the table. However, it is important to remember to continue to give deferential treatment to any elders with whom you are sharing your meal.

HHK: What are some “new” manners we should be teaching our kids, that our parents didn’t have to worry about?

Lisa Collins: We need to be aware of what I call “digi-manners.” Electronic devices are a part of our everyday (every minute!) world, but need to be set aside, away from the table and out of reach, at mealtime. They take our attention away from the people we are with, they distract us, and they exclude (how many people can really watch a YouTube video at one time!). The key here is to practice what you preach. As hard as it is to restrain ourselves from checking our phone, there’s no way our kids will be okay stashing away their devices at mealtime if we don’t do it ourselves.

HHK: What are favorite strategies for helping children learn and follow the table manner rules you’ve set up for your family?

Lisa Collins: Practice, practice, practice. Give kids the opportunity to try out their new skills each and every day—and that means gentle reminders not only during meals, but also snack time and even pretend playtime for the younger set. Modeling good table manners is also a critical element of successfully teaching our children good table manners. Take your time to emphasize what it is you are doing, so those behaviors become a natural part of your family mealtime. This might mean setting aside a little more time, when possible, for mealtime, and not trying to cram it in between other, seemingly “more important” things.
At home, good table manners should also include setting the table and helping to clean up. These “jobs” help kids to not only learn proper table setting, but also to appreciate the entire dining experience.

HHK: How about restaurants?

Lisa Collins: Going out to eat is one of my favorite things to do with kids to teach good table manners. Eating in a restaurant provides a clear structure for learning and practicing good table manners, and ensures the meal will last longer than 15 minutes! From the time kids learn to talk, they should be ordering their own meal. Using the phrase, “May I please have…” is one of the easiest things for them to remember, and sets the stage for good table manners from the beginning of the meal to the end. And remember, no restaurant is too casual for proper table manners!

HHK: I’ve talked about how table manners can improve family bonding, nutrition, and hygiene. What are some other reasons you think we should be paying more attention to teaching table manners?

Lisa Collins: Three big things: One, good manners demonstrate you have respect and consideration for others. Things like chewing with your mouth closed or not grabbing the last roll teaches us a larger lesson of being sensitive to people around us. Second, it helps kids practice social confidence. Mealtime provides an endless number of social decisions that we have to make in short order and on your own (like, how do I answer a question if I have food in my mouth?) Finally, good manners can cultivate a healthy relationship with food. It creates a positive environment that connects food, other people, and ourselves to a singular positive experience.

Well said! For more about Lisa Collins, or to contact her with further questions, check out her website, Perfectly Mannered.

photo credit: Noo via Photo Pin, cc

Tricks for Tastier Veggies

April 7, 2015 by Kelley 1 Comment

A recent, multi-center study led by Harvard researchers reveals that kids are more likely to eat vegetables when they’re prepared by a professional chef. In other words, when veggies are made well, kids are more likely to eat them.

This is the type of research that sounds ridiculously obvious, but begs for a little honest self-examination. How many of us really pay attention to the way we prepare vegetables for our kids? In the grand scheme of dinner in my household, they often serve merely to check a food group off my list, and sliced and diced or debagged and nuked without much thought or creativity at all. They’re almost always thrown together at the last-minute; no wonder they’re the last things my kids eat.

Science tells us that a plant-based diet can protect against heart disease, cancer, and obesity. So as fresh, local spring produce hit the market, I’m making an effort to think about vegetables first, and meat and starches second when it comes to the kids’ dinner.

But I do have a rule: Vegetable recipes can’t be overly complicated. Dousing them in bread crumbs or cheese sauce not only masks the veggie’s true flavor, but also takes more time than I have on a typical weekday. Here are a few simple tricks that I’m finding to be especially kid- (and clock-) friendly these days. Please share yours.

Try Roasting

We’re accustomed to roasting potatoes and carrots, but you might be surprised by what a blast of super-high-heat can do for non-root-veggies, too. Basically, it gives a nice nutty flavor to the outside of the food without allowing the middle to get mushy (the bane of most stove-cooked vegetables). Case in point: broccoli. The incomparable chef and food scientist Bridget Lancaster of America’s Test Kitchen has talked about how roasting turned her boys into broccoli lovers.

Oven-Blasted Broccoli
4-6 cups broccoli florets
1/4 cup olive oil (or to taste)
1/4 teaspoon salt (or to taste)
Heat oven to 450. Toss broccoli, oil, and salt in bowl until florets are evenly coated. Spread evenly on foil-lined baking sheet and cook for 5-7 minutes or so, or until tips of florets are just turning golden brown in places. (Watch carefully so they don’t over-brown.)
Serves 4-6

Cut Them Into Cool Shapes

I’m not talking about roses and pandas, here. But taking a few minutes to shape out coins, spirals, or sticks not only makes kids think they’re eating something exciting and different. It can also enhance flavor by allowing more surface area for seasonings.

Zucchini Ribbons
2 zucchini, yellow or green or a mix
1-2 tablespoons butter
1 tablespoon olive oil
1 garlic clove
Salt to taste
Optional: sesame seeds
Using a vegetable peeler, peel zucchini into long, lengthwise strips, turning zucchini in your hand to slice evenly until you get to the center. Heat butter and olive oil over low to medium heat in saucepan. Add zucchini and toss until it’s just softened, but not mushy, about 3-5 minutes. Add salt and sesame seeds (optional) at end before serving.
Serves 4-6

Add a Little Spice

Adding a sprinkle of paprika or high quality garlic salt (I love Trader Joe’s brand and use it often) are great ways introduce spice to kids who aren’t accustomed to heat. My kids like a touch of both spices on corn that’s shaved off the cob. It tastes just a little zesty—”like really yummy popcorn,” my one son has said. Start with a pinch and add more as they get more accustomed to the taste.

Corn Off the Cob
4 cobs of corn
2 tablespoons butter
Pinch of paprika and garlic salt, to taste
Optional: squeeze of half a lime
Boil large pot of water. Add corn and cook for 4-6 minutes. Take corn out and cool until you can touch it. Using sharp knife, hold cob upright, resting wide base against a cutting board, and carefully shave corn from the cob. Toss warm corn with butter and a pinch of paprika and garlic salt. Add a small squeeze of lime if you like a little more acid in your dish.
Serves 4-6

Give Kids Seasonings on the Side

It’s the (super-healthy) equivalent of a pizza or sundae bar: Give kids their own toppings, which makes them feel as if they’re in on the cooking process, and allows them to season to their own taste. Think beyond ranch dressing; some kids like a squeeze of lemon, shredded cheese, or a “fancy” salt (try Himalayan pink salt, which is now available in most grocery stores).

D.I.Y Asparagus Bites
1-2 pounds medium to thin asparagus
1 tablespoon olive oil
Salt to taste
For the side, in small bowls: lemon wedges; shredded parmesan or another favorite cheese; sea salt; a favorite dressing
Trim woody ends off of asparagus, and then cut asparagus into 3/4-inch to 1-inch-long pieces. Heat oil over medium heat until shimmering. Add asparagus pieces and toss, cooking quickly, just a 3 or so minutes, until bright green. Serve immediately, with toppings.
Serves 4-6

Try Something “Exotic”

Even if your child isn’t big on carrots, peas, and broccoli, he might be into peppery radishes, jicama sticks, or shredded purple cabbage. In our house, the new sensation is artichokes. They’re easy to make and fun to eat. A little bit of butter on the side is a must.

Steamed Artichokes
4-6 whole artichokes (if you can find baby artichokes, they’re great for kids)
Half a lemon
half stick of butter
Fill a wide bottomed pot or dutch oven with a few inches of water and the squeezed juice from the half-lemon. Put lemon water on high heat on the stove. Snip woody stems and half-inch off the top of the artichoke, as well as any stiff spikes on the leaves. When water is boiling, gently place artichokes, tops down, in pot. Reduce heat to medium and cover, cooking for 35-45 minutes or until part where you cut off stem can be easily pierced with a fork, and leaves can be pulled easily. Melt butter and divide into small bowls for each person. Give each child an artichoke and butter bowl and an extra bowl to toss in their discarded leaves. Teach them to pull a leaf, dip end of leaf in butter, and then pull artichoke meat from bottom of each leaf with their teeth.
Serves 4-6

Simple, Sneaky Nutrition Boosters

February 11, 2015 by Kelley Leave a Comment

I’ve never been a huge fan of relying on “sneaky” nutrition when it comes to kids’ diets. It’s not the subterfuge that bothers me; it’s the lack of real progress. Scientists say it can take more than 10 tries of a certain food before a child will like it: If the only way you prepare zucchini is to bury it in a loaf of chocolate chip bread (granted, a recipe I love), how are you training kids’ palates to accept the food? Not to mention that “sneaky” recipes—which invariably seem to rely on purees and the like—are usually twice as time-consuming and complicated than our busy life can bear.

And yet: I have three children who are on the picky spectrum, and getting at least one to try a new food one time, much less 10, is hugely challenging to us both. So I’m all for making quick-and-painless ingredient swaps and additions that nudge up nutrition, healthy fats, and calories without sacrificing taste. Here are some easy ideas.

25 Superfoods For Kids

January 22, 2015 by Kelley 1 Comment

I love the idea of superfoods—produce and proteins that naturally pack a nutritional wallop in each bite. However, the typical superfood lists found in magazines and health websites aren’t exactly workable for my family of three boys. If I have trouble finding, much less enjoying, goji berries and kombucha, how am I going to get my six-year-old on board?

Thankfully, Dana White, R.D. who is on our advisory board, has compiled a go-to list of kid-friendly superfoods in her fantastic new book, First Bites: Superfoods for Babies and Toddlers, which includes tips and easy recipes for feeding children of all ages. Whereas many healthy food lists are compiled by sources whose expertise lies, er, elsewhere (i.e., bodybuilders and massage therapists), Dana is a certified dietitian and mom who knows her stuff and provides stats and delicious recipes to back it up. Click here or on the image link in our “Great Reads” column on the right to pre-order the book or its Kindle edition (it’s available Feb. 3), and check out 25 of her 50 favorite superfoods for kids, below. One of my New Year’s resolutions: adding one new food from this list to my shopping cart each week, and trying it out with my kids. (Next up: coconut milk smoothies.)

And here’s a hint: Go ahead and tell your kids that you are serving them a “superfood,” and explain to them how it benefits their bodies (“carrots can help your eyes have super vision”; “salmon is good for your brain and can help you learn,” etc.) They may be just a little more motivated to try it.

Apples

Full of fiber, vitamin C, and antioxidants, this is a naturally sweet treat that’s great to always have on hand.

HHK recipe: Best Easy Applesauce, Six Ways

Avocados

A great first food, this creamy green fruit has heart-healthy monounsaturated fats as well as vitamin C, vitamin K, folate and potassium.

Beans

Black or kidney beans can pump up the protein and fiber in kids’ diets, and are soft and easy to eat.

Bell Peppers

There’s more vitamin C in a bell pepper than an orange, and kids who are opposed to cooked veggies often love to snack on raw red pepper strips.

Berries

Blueberries, raspberries, blackberries, strawberries, and cranberries are all filled with antioxidants called anthocyanins, which protect blood vessels and the nervous system and improve eyesight.

HHK recipe: Summer Berry Corn Muffins

Broccoli

Served raw, steamed or oven-blasted with a bit of butter, these “little trees” contain cell-protecting antioxidants as well as fiber and other vitamins.

Brown Rice

Brown rice has 10 times more energy producing B-vitamins than the white kind. Get kids started on it early, and try brown rice crackers, breads, and pasta, too.

Carrots

These bright-colored veggies, served raw or cooked to bring out their natural sweetness, provide all kinds of nutrients important for growth, development, immunity and vision.

HHK recipe: Carrot-Apple Muffins

Cheese

Cheese packs protein plus bone-building calcium, vitamin D, and phosphorus—try mild versions like Monterey Jack, mozzarella, or American at first.

Chicken

The flavorful dark meat contains healthy, polyunsaturated fat, and the mild flavor and tender texture makes it a great first protein for babies.

HHK recipe: Honey-Lemon Chicken Thighs

Coconut

Swap water for coconut milk as a cooking liquid for rice or noodles or add it to smoothies—it’s a natural source of electrolytes (sodium and potassium), and most boxed versions are fortified with calcium and vitamin D.

HHK recipe: Hummingbird Bread

Corn

Do you know corn is actually a whole grain? It’s full of the antioxidant zeaxanthin, which benefits vision, and also contains some fiber and protein. Opt for unprocessed versions—in popcorn or corn on the cob.

Cucumber

Low in calories, high in water content, and pleasingly crunchy and mild, this is a great choice for kids who turn their nose up at other green veggies.

Eggs

Hard-boiled, scrambled, or mixed into baked goods, eggs contain just about everything that’s good for growing bodies: protein, healthy Omega-3 fats, and vitamins A and D.

Honey

Suitable for kids over age 1, honey is a natural sweetener for oatmeal, cereal, and baked goods; a teaspoon or two can also help soothe coughs.

Kale

Surprisingly kid friendly when used as a crunchy salad ingredient or baked into chips, this leafy green vegetable contains oodles or vitamin K plus iron, potassium, calcium, and folate.

Kale Chips

Prep Time: 10 minutes

Cook Time: 5 minutes

Yield: 6 to 8 cups

You can find these packaged in the chip section of many supermarkets, but making your own is quick, easy, and cost-effective. Excerpted from First Bites: Superfoods for Babies and Toddlers by Dana Angelo White. © 2015 by Dana Angelo White. A Perigee Book, Penguin Group USA, A Penguin Random House Company.

Ingredients

1 large bunch kale, stems removed and roughly chopped (about 6 to 8 cups)
1-2 Tablespoons of oil
Kosher salt and black pepper
A pinch of paprika, cumin or mild curry powder (optional)

Instructions

Preheat oven to 400. Place kale on baking sheets. Drizzle with oil and sprinkle with salt and pepper to taste, and toss well. Bake for 3 to 5 minutes, turning once or until leaves just become crispy.

https://www.happyhealthykids.com/superfoods-for-kids/

Milk

One cup provides about a quarter of the daily recommended amount of bone-building vitamin D, and is also a great source of vitamin B12 for DNA formation and energy metabolism.

Oats

Use it in granola, cookies, or muffins—it’s full of heart-healthy soluble fiber.

Oranges (and other citrus)

Oranges and clementines are sweet, simple treats most kids love; try dipping segments in dark chocolate for a special treat.

HHK recipe: Orange Juice Sherbet

Pasta

A classic kid-favorite food, pasta is enriched with vitamin B and iron, and is excellent fuel for active little ones. Start with easy-to-digest white versions, but introduce whole grains early so kids can acquire a taste for them.

Pears

A truly under appreciated fruit, pears are a serious source of fiber and vitamin K. Pearsauce is a great alternative to applesauce.

Pork

Chops and tenderloin are low in fat, and have more B vitamins than most other meats. Slow cook to make tender for tots—they’ll love the mild flavor.

Pumpkin

High in vitamin A and antioxidants like beta carotene, it can be pureed and served plain for babies or added to muffins and quick breads for the whole family. Don’t forget the seeds—a tasty source of iron.

Seafood

In June, the FDA increased their recommended amount of fish that children should be eating. Low-mercury choices like cod, salmon and shrimp are high in protein and a good source of Omega-3 fats that are vital for brain development.

HHK recipe: Kid-Friendly Fish Recipes

Yogurt

Each cup contains a hefty dose of protein, calcium, and gut-friendly probiotics, and many brands are fortified with Vitamin D.

HHK recipe: Popeye Smoothie

Surviving Thanksgiving with a Picky Eater

November 20, 2014 by Kelley Leave a Comment

As I’ve written before, I try not to place family dinner on too high a pedestal. But there’s something about the Thanksgiving meal with extended family that brings out the anxious mom in me. Suddenly, the work we do throughout the year to nudge our kids toward better manners and “just one bite” is on stage, for grandparents, aunts, and uncles to see. Inevitably, someone turns up his nose up at a lovingly prepared dish, knocks over his milk, or pours it into his stuffing. I know it’s not healthy to worry about these possibilities, or get worked up if they come to pass. But as the parent of at least one picky eater on any given day, I don’t think I’m alone.

“When parents have a child who only eats a select number of foods, the thought of the traditional Thanksgiving meal can be overwhelming,” says Melanie Potock, MA, CCC-SLP, a pediatric feeding therapist and author of Happy Mealtimes with Happy Kids. “There are so many “what if?” that create stress: What of my child won’t eat anything? What if the rest of the family comments on that? What if I have to bring his preferred foods—how will that go over? It’s emotional and we put a lot of pressure on ourselves to make sure the holiday meal meets certain expectations.”

Because some parents are going to sweat the situation no matter what, she’s helped me come up with some ideas for getting through the big meal without too much stress or fuss. (And none of them involve making mashed potatoes for the first time ever a week beforehand to get your children used to the texture—something I have, ahem, heard about, uh, someone actually doing.)

Make one or two simple dishes that you know your picky child is going to eat. Though it may seem counterintuitive, Thanksgiving is not the time to broaden your child’s palate. Your great aunt is likely to be less bothered than you think by your child eating happily eating a side of mac and cheese with his turkey—heck, she might not even notice. But she might take note if he screams and cries about not wanting to take a bite of her special creamed peas. Make (and if you’re traveling, bring) something easy yet filling, like pasta, rolls, or rice, and serve it without fanfare alongside a few selections from the main meal that you think your child might enjoy.

Set reasonable expectations for how long your child must stay at the table. If you have a “wanderer,” keeping your child’s backside on her seat might be your biggest concern. A day or two leading up to a big holiday meal, you can do some pretend play with little ones—set up a table with play food, practice saying grace (if that’s a tradition) and make “conversation.” Put a timer on it and challenge your child to stay seated until the buzzer goes off. When it comes to the big day, remind her of how long you expect her to sit at the table. Adding some conversational games, especially if there’s a kid’s table, might be just the thing to keep everyone engaged. Encourage diners to go around the table and name something they are thankful for, or before the meal, write down simple questions on a piece of paper and have everyone pick one or two out of a hat.

Have your child help with table and food prep. When you make children a part of the prep work, they’ll be more invested in the meal. Choose age-appropriate tasks in advance, and if you’re dining outside your house, talk to the hosts in advance about your ideas. Little kids can make name cards for the table, or fun centerpieces, like these Potato Turkeys, which Potock first devised for the site Tender Foodie: cut off the bottom of a potato so it will stand upright, and poke holes in the top and back with a skewer or toothpick. Give kids a box filled with feathers, stick-on eyes, red felt, scissors and craft glue. Older children can arrange and serve cut-up veggies before the meal, fill water glasses, or help with simple cooking tasks, like topping yams with marshmallows or tearing herbs.

Once the meal is in motion, hand in your dinner police badge for an hour. “Instead of focusing on what your child will eat (or not eat), focus on the most important thing: friends and family,” says Potock. “Thanksgiving is about gathering together with friends and family with grateful hearts – it’s about being together. A year from now, the memories you’ll have won’t be how many bites of green bean casserole your kiddo ate. It will be the memory of everyone together around the table, sharing stories and simply being together.”

Photo credit: Place setting: Trekkyandy via Photo Pin, cc; Potato turkey: Melanie Potock via Tender Foodie

Kid-Friendly Fish Recipes

November 5, 2014 by Kelley 1 Comment

Among challenging foods for kids, fish ranks with Brussels sprouts and broccoli, and it’s no wonder: Many parents, likely from a childhood being force-fed some bland or past-prime specimens, have some fairly deep biases against dining on fish themselves. Combine that with understandable fears about toxins like mercury in some varieties, and you can see why seafood consumption in the U.S. has been on the decline since 2004.

And yet, fish is one of the healthiest foods you can feed yourself and your kids. It’s a rich source of protein and low in saturated fat, and many types include bone-building Vitamin D as well as brain- and heart-healthy Omega 3 fatty acids. In June, the FDA and EPA issued a joint advisory recommending that pregnant women and young children eat two servings of fish per week. They recommend consuming a mix of low-mercury varieties, like salmon, catfish, flounder, halibut, and tilapia, to get the benefits of the varied vitamins and minerals that different fish contain.

And by “young children” they mean tots, too. Finfish is one of the most underrated baby foods. It’s rare for kids to be allergic to it, many varieties are very mild-tasting, and it’s soft and easy for gummy mouths to mash and chew. I grew up eating a lot of fish—my parents are avid boaters, and so many times our dinner was caught hours before we ate it—and have served it to my kids since they were babies. (One loves most kinds of fish, one likes it, and the last one is so-so on it).

Obviously, getting a great, fresh specimen will go a long way to reducing the chance that your kids are going to turn up their noses at a fish dish, so these recipes really start at the seafood market or grocery store. Ask the fishmonger what’s the freshest offerings in his case—look for shiny skin and firm flesh that springs back quickly when poked with a finger (yes, go ahead and ask the seller to do this for you). If you’re buying frozen fish, look for vacuum-sealed packages that have no white spots indicating freezer burn. If anything looks iffy, ask for a fresher alternative to the fish you were hoping to buy. (Cooking Light magazine has put together a handy, printable list of fish substitutions here, and National Geographic lists sustainable alternatives to overfished varieties here.)

Different fish preparations speak to different kids, so along with some family-favorite recipes, I’ve provided some guidance as to who might go for what. And please submit your own tips for making kid-friendly fish in the comments section, below. I know some of you have some good ones to share!

If your kid loves chicken tenders…try Cracker-Crusted Sole.
I was never big into coating my fish with anything bready until I went to Italy’s Lake Como and discovered the deliciousness of thin, fresh fillets served Milanese style—dipped in egg and salted flour or bread crumbs, and sautéed. One day, I discovered I was out of bread crumbs, and blitzed some Ritz crackers in the food processor instead. The result was delicious, as you might imagine. Any type of buttery cracker will have the same effect.

CRACKER-CRUSTED SOLE
Ingredients
4-6 sole fillets (or use flounder or any sort of mild white flatfish)
1 sleeve (about 12) Ritz or any favorite savory cracker
1/4 teaspoon paprika
1/4 teaspoon salt (or more to taste)
1 egg, lightly beaten
2 tablespoons olive or Canola oil
To Make
Put crackers in food processor and pulse until they are in small crumbs (not pulverized). Put crackers in shallow bowl or pie pan, and with a fork, mix in paprika and salt. Put beaten egg in another shallow pan or bowl. Heat oil in nonstick pan over low-medium heat, swirling around until pan is evenly coated. Dredge fillets first in egg mixture, shaking off excess, and then cracker mixture (see right).
Cook for 2-3 minutes on both sides in hot oil until golden brown. Serves 4.

If your kid loves steak…try Marinated Halibut Steaks.

A recent revelation is sprinkling a fish fillet with a little sugar before cooking. While this may sound strange, the sugar speeds up browning—often, moist, quick-cooking fish gets steamy and “done” before you can achieve a gentle sear—and adds just a hint of caramelization (without tasting “sweet” at all). A simple lemon-garlic marinade over meaty halibut steaks is a great pairing with a little sugar-sprinkle at the end. (Swordfish is a delicious alternative that kids tend to really like, but serve only every once in awhile due to possibly high mercury content.) I like these grilled, but if you’ve put the grill away for the winter, you can use a grill pan or even just sauté in a nonstick pan with a little olive oil).

MARINATED HALIBUT STEAKS
Ingredients
4 halibut steaks (swordfish is a great alternative, but due to possibly high mercury content, use sparingly)
1 lemon
1/2 teaspoon salt (or more to taste)
1 minced garlic clove
2 tablespoons oil
1 teaspoon sugar

To Make
1-3 hours before cooking, mix juice and a little zest from the lemon in a small bowl with salt, garlic, and one tablespoon oil. Set aside. Put steaks in shallow baking dish or sealable plastic bag. Pour marinade over and let rest in refrigerator. Just before cooking, remove fish from marinade and transfer to a plate. Sprinkle all sides evenly with sugar (see left). Brush grill or pan with the rest of the oil, and heat over low-medium heat. Cook steaks for 4-5 minutes on both sides until golden brown. Serves 4.

If your kid loves Mexican…try Panko-Breaded Fish Tacos with Fruit Salsa.
I find fish tacos to be a great Sunday-night family dinner, because they’re fun to eat and helps combat any end-of-the-weekend blues (a cold cerveza with it helps, too). I’ve adapted this recipe from Dana White, R.D., Happy Healthy Kids’ nutrition adviser who has her own blog. She originally created this recipe for foodnetwork.com.

PANKO-BREADED FISH TACOS WITH FRUIT SALSA
Ingredients
1 1/4 pound cod, cut into 16 pieces
1 cup all-purpose flour for dredging
1 1/2 cups of panko breadcrumbs
2 eggs, lightly beaten
1/4 teaspoon kosher salt
Freshly ground black pepper
1 tablespoon canola oil
8 corn tortillas, warmed
1 cup fruit salsa: finely diced fruit (mango, peach or melon), red pepper, cucumber, pinch of salt and squeeze of lime
1 cup shredded green cabbage
To make
Preheat oven to 450-degrees. Place a wire rack over a baking sheet and spray with nonstick cooking spray. Place flour, eggs and panko in a 3 shallow dishes and season with salt and pepper. Dredge fish in flour, then egg and then breadcrumbs; transfer to wire rack. Drizzle with canola oil and bake for 20-25 minutes until golden, turning once. Serve in corn tortillas topped with salsa and shredded cabbage. Serves 4.

If your kid loves spice…try Indian-Spiced Salmon.
My friend Christine, inspired by the website Six O’Clock Scramble, serves this recipe to her kids regularly (her six-year-old, my son’s classmate, has proclaimed it to be so good.) I’ve now made it twice, and it’s indeed an easy and super-tasty way to enjoy salmon, perhaps the “king” of all fish due to its double-dose of vitamin D and Omega-3 fatty acids. (Many people, including my family members, prefer the buttery, mild taste of farmed Atlantic salmon, but if possible, choose wild salmon, since it’s an extra-healthy, sustainable choice).

INDIAN-SPICED SALMON
Ingredients
1 1/2 pounds salmon fillets
1 teaspoon olive oil
2 teaspoons brown sugar
1/2 teaspoon curry powder
1/2 teaspoon kosher salt
To Make
Preheat the broiler. Line a baking pan with aluminum foil, and set the rack about 4 inches from the heating source. Cut the salmon into 4 serving-size pieces. Pour the olive oil in a small bowl or dish and, using a pastry brush, brush it over the fish. In a small bowl, combine the brown sugar, curry powder, and salt and rub it evenly over the fillets. Broil the fish for about 12 to 14 minutes, without flipping it, until it is browned on top and cooked through, and flakes easily in the thickest part of a fillet. Watch it carefully so it doesn’t burn, and lower rack if it is browning too quickly before the inside is cooked through. Serves 4.

If your kid loves bacon…try Redfish Bites.
I credit this recipe to Captain Dave Chatham, a friend of the family who runs a fishing charter out of the southwest Florida town where my parents have a house. Dave knows how to catch and prepare almost any type of fish, and this is a favorite of adults and kids alike. (If you can’t find redfish, any type of firm, flaky white fish, like red snapper, trout or even tilapia, will work.)

REDFISH BITES
Ingredients
1 cup Italian dressing
1 pound redfish, red snapper, trout, or tilapia
1/2 pound bacon
1/4 teaspoon salt
Pinch of pepper
1/4 cup favorite barbecue sauce
To Make
Cut fish into 2 inch cubes. Pour dressing in a plastic bag or shallow pan, and marinate the fish for 15-20 minutes. Preheat grill to low-medium heat, or oven on low-medium broil. Remove fish from marinade and salt and pepper the cubes evenly. Slice bacon pieces into halves or thirds (depending on how long the slices are). Wrap bacon around fish, folding pieces that are on the thin side, smoothing ends of bacon to “stick” to other side. If broiling, line cookie sheet with foil and place wrapped fish pieces on it, and place on rack at least 4-5 inches below heat source. If grilling, secure wrapped fish with toothpicks (soaked in water for 10 minutes so they don’t burn) and place directly on grill. Cook in oven or grill for 5 minutes, flipping once. Brush fish pieces with barbecue sauce and cook for 3-5 more minutes, or until fish is cooked through and bacon is browned. Serves 4.

Cult of the Family Dinner

October 15, 2014 by Kelley Leave a Comment

What has happened to family dinner?

I don’t mean, where has it gone—countless health experts, celebrity cooks, and columnists have pontificated on its supposed endangerment—but when did it become so precious, so symbolic, so loaded?

In a recent piece in The New York Times, Virginia Heffernan calls her lack of flair for weeknight dinner her “shortcoming”. She writes, “Where I ought to have a lively intellectual curiosity about food preparation, I generally have a despairing blank.” She goes on to poke fun at the heavy-handed language that litters many of today’s family cookbooks (“The single most powerful thing anyone can do to protect their health, to live a healthy life and to have a healthy future is to go into their own kitchen and cook food themselves,’ decrees Katie Couric, who I suspect also dined out on occasion, in The Family Cooks). But she never really lets herself off the hook for not working recipes like Pork Shoulder Ragu with Papardelle into her repertoire. When a such an accomplished professional and obviously committed parent “despairs,” with a tongue planted not-so-firmly in cheek, over dinner, it makes me think we’ve gone off the rails a bit when it comes to the concept.

Many would opine that, at least evolutionarily, a parent’s ability put together healthy meals for her children is more important than her ability to, say, turn a clever phrase. I, too, realize that family dinner is more than food consumption after 5 pm. We don’t need studies—although there are loads—to realize that gathering around the table for a healthy meal is good for growing minds and bodies. But it’s the hand-wringing, all-or-nothing, nearly Puritanical idea of it that’s troublesome.

Part of the problem is that “family dinner” conjures some stuck-in-the-gravy notions: Mom, dad, and children gathered around a home table bedecked with bowl after bowl of home-cooked goodness. Combine that with our modern-day realizations of what’s healthy—less boxed and processed meals, more whole foods, veggies, and organic proteins—and we have a mash-up of The Waltons and the White House garden to aspire to: a tall order for any short order cook (which any parent, at least part of the time, essentially is.)

It’s no wonder that a recent study of moms by North Carolina State University researchers revealed that most are stressed about family dinner. Lower-income moms, understandably, are worried about getting food on the table at all. Middle-class mothers, meanwhile, are vexed by the fact that they sometimes have to rely on packaged convenience foods from time to time, or can’t always afford to buy organic. Apparently, no matter who you are, or what your household income is, your family dinner probably isn’t cutting it—at least when you compare yourself to whatever supermarket magazine, Food Network show, or Pinterest board happens to catch your eye in a given week.

Our mothers weren’t likely to have these hang-ups. My own mom is a great home cook, and made a hearty, tasty meal almost every weeknight when I was growing up. But most dinners were eaten with my big sisters as my mother went about her business in the kitchen—she ate later, with my dad, who worked until 8 pm most nights. The meals that most shaped my manners and taste buds were not these reliable home-cooked meals, but rather, the dinners out that we had once every few weeks or so, often at roadside restaurants on the way to the Delaware beach town where my parents had a cottage. It was at the Milford Sail Loft, not the family dinner table, where I learned to put my napkin on my lap, practice my indoor voice, and enjoy more challenging foods, like baked flounder or tomato wedges with Roquefort.

Early in my parenting days, I stressed about family dinners too—until I realized that stress has a strange souring effect on the meal, no matter how carefully sourced and beautifully presented the food. These days, I really do like to cook for my family, and try my best to balance wholesomeness and flavor with my own sanity. Organic greens, fresh fish, and homemade quick breads are in regular rotation, but so are canned soups, frozen chicken nuggets, and boxed mac-and-cheese (the orange kind, no less). When I try a new dish, I’ll break it up and serve it in components for my kids—a few pieces of slow-cooker pork alongside some plain pasta, rather than a full-on “ragu.” I try to share recipes on this blog that I think are easy and tasty, not Pinterest-perfect.

As for that family dinner tableau? Often, it’s three kids perched on counter stools, just like my sisters and I in the 80s; it gives my husband and I a chance to catch up and connect later, which strikes me as healthy for the larger family dynamic, too. Maybe once a week, a child might have to dine solo, while a sibling is off at an activity. (They might flip through a book while dining, which we all know is a really great way to eat from time to time.) And a couple times a week, typically Wednesdays and Sundays, we try to sit down as a family. Sometimes, the food is at a restaurant, and while I haven’t gotten the kids to try blue cheese dressing yet, they have mastered at least a couple “restaurant rules,” such as not crawling under the table and playing with a fellow diner’s shoelaces. Once in awhile, that restaurant is McDonalds, and the table is a car seat-constrained lap. I don’t beat myself up about that. In fact, it’s a Happy Meal for all involved.

I propose that we broaden the “family dinner” concept to “what’s-best-for-your-family dinner.” Every family has different schedules and needs—sometimes special ones that make the idealized notions of adventurous eating and polite conversation all but unattainable— and as long as we’re trying our best to serve reasonably rounded meals much of the time and sitting down together when it makes sense, it shouldn’t matter what dinner looks like on any given night. Food isn’t love; love is love. Family dinner is just one more ingredient to a healthy childhood, and some weeks, for a lot of us, a pinch is all you need.

Norman Rockwell’s “Freedom from Want.” Photo credit: Georges Nijs via Flickr.