Better Nutrition June 2019

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asktheNUTRITIONIST

Simple jobs that kids can do in the

kitchen include cracking eggs, stirring,

adding measured ingredients, mashing

tuna for tuna salad, chopping soft

vegetables and fruit (with a nylon

kitchen knife, for safety), and pushing

buttons on blenders or food processors

to blend ingredients. If you have a small

herb or vegetable garden, teach your

kids how to snip fresh herbs or pick

vegetables when they’re ripe.

Practical Pointers

To put a clean diet into practice for your

family, it’s important to get organized

and plan ahead. Try these guidelines

from The Grain-Free, Sugar-Free, Dairy-

Free Family Cookbook:

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Stock your pantry and freezer

with staples you regularly need for the

meals you make. To turn your kitchen

into a grain-free, sugar-free, dairy-free

producing machine, you’ll need to

have at least a few key items on hand,

from dried unsweetened shredded

coconut to applesauce to almond flour

and coconut and avocado oils. Look

for high-quality, preferably organic

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products, and save money whenever

you can by buying in bulk and taking

advantage of special discounts.

Make a weekly meal plan and

only buy the items you need. Check

out weekly sales before creating

the week’s menu. But keep the plan

flexible and subject to change if you

unexpectedly see a vegetable you

didn’t plan on serving being on sale

that week.

Pick five meals to prepare for the

week. Don’t plan to eat something

new every single meal of every single

day. Decide on meals that you’re

willing to reheat or eat as leftovers,

and include those leftovers in your

meal plan. Know which meals freeze

well and make extra servings of those

meals. Also include snacks in your

meal plan.

Mix and match leftovers. Meals

don’t have to be fixed combinations

of food. Instead, creatively combine

the meat entrée you had on Monday

with a different side dish or put it in a

different form (for example, in a salad)

on Tuesday to create different meals

on different days.

Chocolate Walnut Freezer Fudge

Makes 24 pieces of fudge

Walnuts provide a distinct and delicious crunch to a thick and decadent dessert that satisfies

the craving of the chocoholic. The fudge becomes too soft at room temperature, so you’ll

need to put it on a plate positioned over an ice pack if you’re serving it at a party.

½ cup coconut oil,

solid (not melted)

½ avocado

½ cup pitted Medjool

dates, packed

½ tsp. vanilla

½ cup cacao powder

½ cup chopped walnuts

1. Combine coconut oil, avocado, dates, and vanilla in

high-powered blender. Blend mixture until creamy

and very few date pieces remain. Try not to overblend,

as this creates heat and will cause coconut oil to

separate from rest of fudge. (You can’t avoid it entirely,

but try to keep blending to a minimum.)

2. Add cacao powder, and blend about 10 seconds

more, or until well combined. Stir in walnuts by

hand, and spread mixture into a 1-inch-thick slab

on parchment-lined baking sheet.

3. Freeze about 1 hour, remove from freezer, and

slice into 24 equal-sized pieces. Serve immediately,

or return to freezer.

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Get creative with snacks. For

young kids, serve—or, better yet,

have them assemble—fun-to-make

snacks, such as banana snowmen

(with banana slices, blueberries,

strawberries, raisins, and seeds),

apple slice monsters (apple wedges

with sunflower butter and strawberries),

and turkey cucumber rolls (with thinly

peeled cucumber slices, turkey slices,

and hummus).

Invest in a good lunch box. When

packing lunch for your kids or your

spouse, Webb recommends buying and

using bento-style boxes such as Yumbox

Tapas or Bentgo Fresh: these boxes are

leakproof and they allow you to easily

pack a variety of foods without those

foods mixing together—the dry foods

can be separated from the wet.

Grain-Free

Chicken Tenders

Serves 4

If you’re looking for a perfectly golden

chicken tender, you can transfer the

pan to the top rack in the oven and

broil the chicken for the last 2 minutes

of the cooking time.

3 eggs

1½ cups unsweetened

shredded coconut

1½ tsp. salt

2 lbs. chicken tenders

1. Preheat oven to 425°F. Beat

eggs together in wide, shallow

bowl. Mix coconut and salt in

another wide, shallow bowl. Dip

each chicken tender in egg to

cover completely, then dip into

coconut, turning chicken until it’s

completely and evenly coated.

2. Transfer chicken onto parchment

paper-lined baking sheet,

and bake 10 minutes. Flip, and

cook 7–10 minutes more, until

cooked through.

Per serving: 850 cal; 40g prot; 59g total

fat (27g sat fat); 42g carb; 230mg chol;

2,150mg sod; 4g fiber; 3g sugar

Per serving: 80 cal; 1g prot; 7g total fat (4g sat fat); 6g carb; 0mg chol; 0mg sod; 1g fiber;

4g sugar

Do you have a question for the nutritionist? We would

love to hear from you. Please email your questions to

bnaskthenutritionist@gmail.com.

46 • JUNE 2019

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