Taters!

Potatoes get a bad reputation as empty carbs and an unhealthy vegetable, when in fact the opposite is true! In fact, 1 potato has DOUBLE the potassium of a banana, 70% of your daily Vitamin C, 30% of your daily B vitamins, AND 4 grams of protein! 

They're also incredibly versatile. From warm and hearty potato leek soup, to mashed potatoes, or even morning home fries, there are a million ways to eat these healthy, delicious tubers. The trouble comes in choosing the RIGHT potato, so we've made a quick little guide. 


Starchy: Russets or Idahos are starchier potatoes, which means they have lots of starch but tend to be drier. This results in a fluffy texture that is perfect for baking or frying or even boiling like for mashed potatoes or a baked potato bar. It also means this is not a potato that will hold it's shape very well once it's cooked, so skip it for potato salads or a potato gratin.

Waxy: Fingerling, Red, or New potatoes are waxy potatoes, with a very low starch content but a lot of moisture. They are great when you want to retain the creamy texture of a potato, as in a gratin, or home fries, or a potato salad. If you're making a soup, however, skip these ones.

All-Purpose: Yukon Golds are a good example of an all purpose potato that balances starch and moisture. They can be used in any variety of soups, gratins, mashes, or roasting, and even make pretty good fries! 


Now that you know your potato types, simply look up any heirloom variety of potato you might find at your market as starchy, waxy, or all purpose, and you'll know how to best use it! Pro Tip: If you're not sure what kind of potato you've got, slice into it. If milky white juices seep onto your knife and cutting board, it's a starchy variety. If it slices easily with no liquid coming out, it's waxy! 

Ingredient of the Month - Red Kuri Squash!

More than a decorative gourd!

We're all familiar with the typical squash varieties showing up at our farmers markets and grocery stores this time of year. Acorn, butternut, pumpkin, delicata, etc. are each delicious and have their own merits. But we'd like to expand our squash repertoire to include a lesser known but equally deserving variety - the red kuri! The red kuri squash looks like ridge-less and redder-colored pumpkin. 

Also known as the orange hokkaido in Japan or the potimarron in France, this squash is most remarkable for it's flavor. The bright orange flesh is sweet and tender with an incredible nutty flavor unique to the red kuri. Both the French and Japanese names for this squash use the word for chestnuts - kuri in Japanese and marron in French - to name it. 

When purchased from a trusted farmer or with the organic label, the skin is edible as well, making it an easy squash to prepare at home. Simply open it up, scoop out the seeds and usual bits, and cut into any shape that works! No need to peel! 

There are a million ways to eat squash, and your family probably has a favorite recipe, but we love it roasted simply with olive oil and plenty of black pepper, or cooked down and pureed into a delightfully rich tasting soup. When cubed up and roasted, red kuri squash is easily tossed into a warm kale salad with toasted farro and a bit of parmesan, or into a savory morning oatmeal with a poached egg. 

However you like to eat it, it's undeniably good for you! Loaded with beta-carotene, fiber, and low in calories, it's also a great source of vitamin A and vitamin C!  

Secret Veggie Cheese Crackers!

Homemade Cheddar Crackers!

When you’re on the go and trying to keep kids fed and occupied while running errands, waiting in line, or in a high chair, one of the go-to’s for moms everywhere are cheesey crackers. They might be shaped like fish, rabbits, or little squares, and boy do they do the trick! Downside is they aren’t cheap, and they often have loads of sodium, oil, preservatives, and dyes.

Well we decided to create our own and in classic Peas of Mind fashion, we added veggies! Just a little pumpkin puree we had on hand (though you could use carrot or sweet potato) gives the crackers an extra boost of vitamins that we can feel good about.

We created an easy, quick, cheddar cracker recipe with just a few whole ingredients. Instead of oil we used real butter; we shredded some sharp cheddar cheese and we used whole-wheat flour. The dough freezes beautifully, or you can cut them into your desired shapes and freeze them on a baking sheet. Once the little shapes are frozen, simple bag them up and they’re all ready to bake whenever you want them!

Equipment : Food processor, oven at 350^o F

Ingredients :

2.5 cups whole-wheat flour

1 cup pumpkin puree

8 oz grated cheddar cheese

4 tbsp unsalted butter

1 tsp salt

Add all ingredients to the food processor and pulse until it forms a dough. Chill the dough in a plastic wrapped disc for 1 hour. Roll out the dough as thin as possible (less than 1/8^th inch thick) between two lightly floured pieces of parchment. Take the top parchment off and leave the bottom parchment in place. Cut the dough into a grid using the tip of a pairing knife (to look like the classic cheese-it). Place the piece of parchment with your cut shapes on a sheet tray and put into the freezer for 5-7 minutes (this makes the crackers a breeze to simply flip over onto a fresh sheet of parchment). Line a sheet pan with parchment and flip dough onto the tray. Bake at 350^o F degrees for 10 minutes, then watch closely as they go from perfect to…well done and remove from the oven when slightly browned. Let cool to crisp up! Keep in the fridge for up to 7 days.

December Reci-Pea: Peppermint Mug Brownie!

BBBBRRRRRRR!!

The holidays are here, the days are dark and temperatures have dropped. Some nights, we all need a little bite of something special without a big mess or a lot of work. That’s where our mug brownie comes in - its hot and fudgy with just the right festive peppermint flavor! Best of all, you already have all of the ingredients in your kitchen and since everything gets mixed in one mug, the cleanup is quicker than the New Years ball drop!

This recipe is gluten-free, grain-free, nut-free, and low-fat, with an option to make it vegan and dairy-free as well. What more could you ask for! You can certainly substitute different sweeteners, and yogurt and applesauce work equally well, though we like the little protein kick of the Greek yogurt. The texture is dense and chocolaty in the center with a firmer cake-like exterior – best of both brownie worlds! So treat yourself – without the guilt!

Ingredients:

2 tbsp crushed peppermint candy or candy canes

¼ tsp baking powder

¼ tsp peppermint extract

1 pinch of salt

1 tbsp maple syrup (or honey or agave nectar)

3 tbsp unsweetened cocoa powder (we love Guittard)

¼ cup fat-free Greek yogurt or applesauce

Process:

1. Mix 1 tbsp of crushed peppermint and all other ingredients in a mug and blend with a spoon until uniform. Mixture will be quite thick.
2. Microwave on power level 8 for 1minute and 20 seconds.
3. Peek inside – depending on your microwave and desired “doneness” (we love the fudgy and almost mousse-like texture of 1 minute and 40 seconds) and continue to microwave in 20 second bursts until you’ve reach that level.
4. Brownie will be very hot, so let it sit for a moment while you sprinkle the remaining 1 tbsp of crushed peppermint candy on top.
5. Indulge!

November: A Whole Month of Gratitude

For most people, the month of November is all about Thanksgiving and revolves around mashed potatoes, family, football and giving thanks. Here at Peas of Mind HQ, we decided it's time to REALLY give thanks so we are declaring the month of November a month of gratitude. Yes it's true, we're making it our goal to give thanks and express gratitude everyday this month, instead of right before we feast on turkey and stuffing. 

Studies show that people who practice gratitude daily have stronger immune systems, lower blood pressure, more energy and are overall happier. Our thinking is why practice gratitude just once this month when we can practice it every day?!? 

If you've spent anytime on pinterest this month you know that there are an array of activities you can do to encourage your family to express their gratitude but we think the easiest and most enjoyable way to do this is by making a gratitude jar. 

Making a gratitude jar is simple: take a used/empty old jar (at least a large pasta sauce size or larger). Wash and clean it out thoroughly. If you feel like getting creative, feel free to decorate the jar with your little ones using mod podge/glitter/tissue paper/paint but a plain jar works just as well. Place the gratitude jar with a small pad of paper and pen in an easily accessible location in your house (ie: kitchen counter, coffee table, et cetera).   At the end of the day (perhaps when everyone gets home from work/school or before dinner), everyone in the family writes something they are grateful for on a small piece of paper and puts it in the gratitude jar. Encourage your family to write from the heart, it can be something amazing that happened that day or just something simple and small that brought a smile to their faces.  At the end of the month, sit together as a family and share some or all of the notes. Not only is this an exercise that will help you express gratitude at the end of the month (around Thanksgiving) it will allow you and your little ones to take time every day to feel gratitude and after a month of this, you’re bound to see results!

Sugar and Spice and everything nice!

This week the Peas Perspective is here to talk about the "nicest" natural sweeteners on the market. It can be overwhelming to pick a sweetener this day and age as there are ENTIRE aisles at the grocery store dedicated to natural and non-natural sweeteners.

To keep things simple we made a list of the nine most popular sweeteners available today and compared them by calories, nutritional benefits, where they fall on the glycemic index and taste.  In case you were wondering what the glycemic index is, we've also got that covered.  The glycemic index is a number given to a particular food that indicates the food's effect on a person's blood sugar level.  To keep things simple, when it comes to sweeteners, the lower the number, the better.

Agave, molasses, brown rice syrup, honey and maple syrup are all liquid sweeteners.  Molasses, brown rice syrup and maple syrup are all wonderful when used in baked goods. Honey and agave are best when used in hot and cold liquids (i.e.: hot tea and iced coffee).  Coconut sugar and turbinado sugar can be used exactly as you would white sugar.  Stevia is VERY sweet so follow the directions on the stevia packaging.

Happy baking and don't forget to STAY SWEET!

Food of the Month - Cauliflower

Cauliflower is the ugly duckling of the vegetable world. To some, she is the bland white, knobby thing that ruins the frozen vegetable medley that we all keep stocked in our freezer. Or maybe she’s that horrible side dish that comes boiled and under-seasoned when you have dinner at Aunt Margaret’s house.  But to us, she’s SO much more.  All you have to do is take off her glasses and add a little lip-gloss and POW, she can be your new favorite vegetable. If you can’t already tell, this month we’re celebrating cauliflower, one of our favorite fall/winter vegetables.

First things first, why eat cauliflower? Not only is it totally de-lish, it’s a member of the cruciferous veggie family. Like it’s brothers and sisters (broccoli, brussel sprouts, cabbage and kale), it’s loaded with Vitamin C and K, folate, fiber and B6.  Cauliflower also helps the body naturally detoxify and has a strong anti-inflammatory effect on the body.

Now, how do we glam-ify this nutritionally packed veggie?  Here are our top three favorite way to make cauliflower kid/husband friendly.

When you turn a head of cauliflower into this famous junk food staple; you’ll totally turn heads. Check out our delicious recipea for BBQCauliflower wings. They look and taste just like your favorite finger food but they’re all veggie, have a perfectly crunchy outside and a deliciously “meaty” inside and are totally gluten-free.

When you turn cauliflower into this fancy Italian dish, you’ll leave your family singing, “when the moon hits your eye like a big dish of RISOTTO…that’s amore-eee.”  Simply dice up a half a head of cauliflower (dice into very small, rice like pieces) and add to your favorite risotto recipe. Most recipes call for you cook the onions and garlic then add your veggies (before you add the Arborio rice), this is when you’ll add the cauliflower. You want it to cook down and become creamy like the rice. Use a large pot because this will give you more servings of risotto. Most people won’t even know that you’ve replaced a good amount of the main ingredient with a veggie!

And our final cauliflower recommendation is something you don’t have to make yourself. Our FAVORITE way to eat this nutrient powerhouse is via our delicious AND fat-free cauliflower VEGGIE WEDGIES.  A serving of Peas of Mind’s cauliflower veggie fries contain 2 servings of veggies, are gluten-free, vegan and can be prepared in about 12 minutes.  If you want to spice up a bag of fries, check out our garlic fry recipe and get ready for your little ones to ask for seconds and thirds!

Get our perspective!

Here at Peas of Mind we love figuring out ways to make parent's lives easier and more fulfilling. We make all natural frozen food that's loaded with veggies and quick to prepare so that Moms and Dads don't have to worry about their picky eaters not getting enough veggies. We love providing recipes that take classic "kid food" and reinvent it so it's loaded with veggies; we're always trying to practice stealth health.  This month we decided we wanted to hear from you and provide our perspective on your questions.  So write in and we'll give you our Peas Perspective on how to make your kids healthier and happier at the kitchen table!

Our VERY first question is from Suzanne from San Jose, CA.  She asks: How do I get my daughter to eat more protein? She has a major sweet tooth and I'm always trying to find creative ways to add protein from real foods to her favorite foods.

This is a great question Suzanne and the truth is we could ALL benefit from adding more protein into our diet!

Our favorite protein rich foods that lend themselves to sweeter dishes are: nuts, nut butters, chickpeas (tahini sesame seed butter) and quinoa.  A great way to start your daughter's day is by making her a sweet quinoa porridge. Any grain porridge is healthy and delicious but quinoa is a complete protein that contains about 7g per serving; it's is simple and easy to make and you can make it to her liking by adding her favorite flavors like berries, maple syrup or chocolate.  A sprinkle of almond meal will take it to the next level protein wise and she'll never be the wiser.

Now that it's stone fruit season try making a fruit crumble and changing up your favorite crumble recipe by replacing the oil or butter with tahini and ground up nuts.  It will have the same crunchy, buttery flavor that we all expect from a sweet crumble but with good fats and lots of protein.

Chickpeas are a great protein rich snack and an easy way to make these beans "sweet tooth" approved is by roasting them so that they're crunchy.  Simply mix drained chick peas with honey, cinnamon and any of your favorite sweeteners or spices and roast on parchment paper for 45 minutes on 375 degrees. Then end result is a sweet and crunch snack that your daughter will devour like popcorn.

We'd love to feature your question next month! Simply email feedback@peasofmind.com with your question, name and the city you're from and we'll give you our Peas Perspective!

Food of the Month - Carrots!

This month we're feasting on CARROTS! Not only are carrots important ingredients in our carrot Veggie Wedgies, Peas of Pie, Garden Grown Nuggets and Pull-a-Parts - they're healthy, delicious and very versatile.  Carrots are in season this time of year so check out your local farmers market or grocer to explore the wide range of different types of carrots; we have a feeling your little ones will LOVE eating Kaleidoscope carrots which come in purple, red, yellow and white.

Carrots are a perfect fridge staple as they can be served hot or cold, used in savory or even sweet dishes.  One trick to ensuring that your family enjoys the array of carrots you'll be serving this spring is to experiment with different types of cuts. Here are some time saving tips on different ways to cut carrots:  https://www.youtube.com/watch?v=C79WRZrZ-ys  Currently, our favorite way to eat a carrot is by peeling the whole thing. This spaghetti like cut is great for salads as it adds crunch but blends in nicely with lettuce greens, it looks beautiful and tastes really good with light spring inspired dill dressings!

Carrots ARE good for your eyes; they're loaded with vitamin A which is good for the immune system and of course vision. It also helps the lungs, heart and kidneys function properly.  Carrots also contain a large amount of Vitamin K which can help against blood clots, cancer and heart disease. 


Have you every tried adding carrots to your families favorite meals? We love adding carrots to pancakes, marinara sauces, muffins and meat balls.  The secret is in the finely chop (or simply use a food processor) to get the carrots down to an unnoticeable size.  And remember, the perfect side dish for your carrot infused meat balls are Peas of Mind's carrot fries. Your little one's plate will be LOADED with vitamin A and we promise, dinner will be scarfed down before you can say CARROTS ARE MY FAVORITE SPRING VEGETABLE!

The "other" greens

"Finish all your Greens" demanded your Mom which is why you repeat it to your little ones.  "Greens" which usually makes us think of broccoli, spinach, kale and salad fixings are an essential part of a healthy diet.  But because we're Peas of Mind, we're here to shake things up and change the way you think of greens and help you incorporate some "other greens" into your families diet.

We're talking about FRESH HERBS! Now that it's spring, herbs are available at your local grocery store, your favorite farmer's market or hey, even your garden!  Not only are they loaded with nutrients they're packed with flavor and can add zest and pizazz to any meal. Yes, herbs are great to cook with but for an extra dash of flavor and nutrition, add freshly chopped herbs to your fully prepared meal. Uncooked-raw herbs are much more potent.

Our favorite herbs include basil, dill, thyme, rosemary, cilantro and parsley.  Fresh herbs like these contain a powerful antioxidant as well as an anti-bacterial that can help you fight a cold! Most herbs are extremely high in vitamin K and are a loaded with vitamin A and C, iron, magnesium and folate.

Now you can confidently serve your family their favorite meals: add extra parsley and basil to your favorite pesto recipe, a double sprinkle of cilantro on your famous enchiladas and put another sprig of rosemary in the lemon, garlic noodles that your kids love so much!  And with all these meals, you'll never have to say "FINISH all your greens" because they'll eat everything up and they'll never be the wiser!

Food of the Month - Lemons

We all know that there's no miracle pill that you can take every day to ensure you maintain optimal health, but did you know that there's a miracle fruit that comes pretty close?  This week's Peas Perspective is focusing on the fragrant, tart and unbelievably healthy LEMON.

This miracle fruit not only makes water, iced tea and your other fizzy beverages taste better, lemons are packed with nutrients that will keep you and your family happy, healthy and glowing.

Starting each morning with warm water and lemon is not only a tasty morning beverage it's an alkalizing elixir that balances the PH levels in your body which can help with inflammation and indigestion. Yep, you heard that right, drinking this first thing in the morning can help stop indigestion even before it starts.  With that being said, if you feel like you're having trouble digesting after a large meal, drinking some lemon water can get things moving again and help stop belching and bloating.

Drinking lemon water throughout the day can boost your immune system, enhance your mood, clear up troubled skin and even freshen your breath. Stock your desk drawer at work with a few lemons and every time you fill up your water bottle, squeeze a bit of lemon into it. Also, if you find yourself in a 3pm slump or feeling stressed out, scratch the lemon peel with your finger nail and breath in deeply; the smell of lemons has been known to reduce anxiety and and increase energy.

When you're winding down after a long day and getting ready for bed (before you brush your teeth of course) have another glass of warm water with lemon.  Not only will this beverage help with relaxation it also completely hydrates you for your long night sleeps and alkalizes your body so you can feel like your healthiest self while you float off to dream land.

So remember, when life gives you lemons, say "Thank you!" and add a squeeze to your water!

New Year, New Kitchen

January is the month of new beginnings! It’s a new year, a new you and we’re here to encourage you to get a NEW KITCHEN.  Now, we’re not saying it’s time for a full on kitchen remodel, no, no, no. We think it’s time for some major kitchen organization, with the intention of keeping things neat and tidy, but most importantly, with the resolution to healthily (yep, we just made up a word) your kitchen.  We laid out five simple steps to give your kitchen a new year make over and we promise that a few hours of out with the old, in with the healthy, you’ll feel like you’re in a new kitchen.

1) Make a mess.  We’re big believers that it’s important to make a bigger mess before everything actually gets clean.  Make sure you have LOTS of free table and counter space and COMPLTELEY empty your refrigerator, pantry and cupboard.  Divide everything into four categories:

1. The expiration date has passed and it's time to compost it.
2.  Too many ingredients you can’t pronounce and not something you feel good about eating.
3.   Even though it’s open, it hasn’t expired and still looks good.
4.  Yummy, I’d eat this tonight!

2) Compost, recycle and throw away everything from category one and two.  Wipe off, organize and repackage everything from category three and four. (Here at Peas of Mind we love storing our grains, beans and baked goods in mason jars…it looks so cute and makes the ingredients last longer). 

3) This is where the spring “cleaning” really comes into play.  Now that everything is empty, wipe off every surface, wash each vegetable drawer and really get into all the nooks and crannies of every corner, crevice and crack.  If your freezer is like ours and it needs a good makeover too; a quick way to defrost and wipe everything down without unplugging the whole fridge is to place a pot of boiling water in the freezer and let sit for 20 minutes.  After this time, you should be able to chip away the ice and wipe your freezer until it sparkles. 

4) Put everything from categories three and four into the appropriate storage space, admiring your new adorable jars, dust-free surfaces and all the free shelf space. 

5) Fill the free space with items from our Pantry Staples that will give you Peas of Mind blog post. Also stock your squeaky clean vegetable drawers with winter produce like kale and other wintergreens.  Put out a fruit bowl with winter fruit like oranges, tangerines, grapefruits and apples. You want this bowl to be easily accessible to everyone so that your whole family can easily enjoy winter’s natural candy!

"Keep up the good work" resolutions

Happy New Year from the Peas Perspective!  Our New Years Resolution for the New Year was to NOT make any New Years resolutions.  We realized that in the past we've made difficult to accomplish goals that usually make us feel bad about ourselves and never seem to pan out.

In 2014, we're doing things differently. We decided to make some "keep up the good work" resolutions in which we focus on great things we started doing last year and want to keep it up.  It's like starting off the New Year with a pat on your back.  Here's a list of our top "keep up the good work" resolutions:

Cut my caffeine intake in half by brewing 1/2 regular and 1/2 decaf in one pot.
Always choose stairs over elevators and escalators.
Drink two big camel bak's of water per day.
Listen to NPR on my commute. Stay informed and enjoy the great stories.
Cut out technology an hour before bed (that means no Office reruns while I drift off to sleep).
Take one day per month to focus on myself. Have a ME party a la the muppets movie!
Bring a healthy lunch to work at least 3 days per week.
Keep monthly and weekly to do lists on my phone so that I can stay on top of my housework, dinners and errands.
Take 10 minutes every night before bed to tidy up (instead of leaving 5 days of minor mess for the weekend).

We encourage you to take five minutes and think back on last year and what little things you started to do to improv you and your families life, write them down, pat yourself on the back and keep up the good work!

Autumn's in the air

Not so sure about your neck of the woods but this past weekend, autumn arrived!  Here at Peas HQ we are so excited to welcome the season that celebrates apple cider, root vegetables, Halloween, black cats, cinnamon flavored candles and fall foliage.   The one thing we’re NOT so thrilled about is welcoming flu/cold season. And wouldn’t you know it, before we could say “pumpkin spice soy latte” we’re sneezing, congested and sick with this season’s first bug. 

We’re hoping that the same doesn’t happened to you so we’re revisiting our Fight the Flu series from this past winter to give you tips on how to keep your immune system up, ready to fight off any bug that comes its way.

1. Wash your hands! Suds up with warm water and soap and sing happy birthday and when you get to the final “happy birthday to yoouuuuu” you’re officially germ-free.
2. Rest up!  This is the time of year when summer Friday’s come to an end and schedules become jam packed so it’s extra important to find time to catch up on sleep and relaxation.  Try choosing one evening a week where you and your family get to throw a peas of pie in the oven, watch a movie and go to bed early…put it in your schedule and stick to it!
3. Start your day with a nutrient power-packed smoothie.  To get the most out of this easy morning breakfast, use Kale…as much as you can. If you can get 2 servings of greens and 2 servings of fruit in your morning breakfast you immune system will fight off any virus that tries to attack.
4. A Walk a day keeps the doctor away! Exercising on a regular basis helps to lower stress and speed up the rate our white blood cells fight off illness; this has a major immune-enhancing effect.
5. Take 20 minutes to enjoy the sunshine each day.  This is the last month that the sun is out past 6pm so take time to relish that vitamin D. Roll up your pants, grab a glass of water, put away your phone and breathe. 

Start off this season on the right foot by following these 5 steps and we know that you’ll make it through this fall healthy, happy and energized.

Reinvented Fried Rice

Reinventing kid food is what we do best! We take pride in providing busy parents like you the Peas of Mind that comes with feeding your little ones all natural, veggie infused meals that take minutes to prepare.  This month we’re reinventing your family’s favorite take-out dinner: fried rice! 

 As usual we’re shaking things up by packing this dish with whole veggies while slashing the fat.  We’ve even replaced rice with quinoa (pronounced keen-wah), which wows with 7 grams of COMPLETE protein per serving! Not only is this meal quick and easy to prepare, if the quinoa is cooked a head of time, it’s a one pot meal which makes clean up a cinch!

INGREDIENTS:

About 4 cups cooked quinoa, al dente

1/2 onion, small dice

1 large carrot, small dice

4 florets cauliflower, chopped

4 leaves kale (or cabbage or other leafy green), stems removed and shredded

1/2 cup frozen peas

about 1 tsp chopped ginger

1 tablespoon sesame oil

juice of 1 lemon

2 tablespoons tamari or soy sauce, to taste (or substitute salt)

sesame seeds, for garnish 

METHOD

Cook quinoa according to directions. Bring to boil, then turn off heat and let sit covered while you begin stir-fry. It should be fully cooked but not soft or mushy.

Heat sesame oil over high heat. Add onion, carrot, cauliflower and ginger. Stir-fry about five minutes, until onion are translucent and cauliflower begins to turn golden brown. Add kale and cooked quinoa and stir-fry for two minutes to combine. Add frozen peas, lemon juice and tamari and stir to combine. Cover to steam about three to four minutes over low heat. Once peas are defrosted and bright green, taste for seasoning. Serve in bowls and garnish with sesame seeds (which are this month's food of the MONTH, find out why here).

Makes 4 servings

This recipea is not only packed with veggies and protein, it is unbelievably quick to make. In the time that you would call a take out restaurant and pick up the food, this reinvented fried rice will be ready to eat. So throw out those take out menus and breath a sigh of relief knowing that your kiddos are being nourished with this month's Recipea!

Food of the Month - Sesame Seeds

If you haven’t noticed, here at Peas of Mind we LOVE food! We love to make it, eat it, talk about it and write about it.  We are constantly finding new foods that we are amazed by or finding new uses for some of our favorite foods.  That’s why we’re starting a Food of the Month club; where each month we’ll feature a new, nutrient packed power food!

This month we’re featuring the ever-versatile sesame seed.  We love sesame seeds because of their nutty flavor, the incredible crunch they can add to any dish and most of all because when sesame seeds are ground up, they  make the one and only tahini (tahini is the secret ingredient in most hummus as well as the base for an incredible sauce/dressing and is simply sesame seed paste)! Sesame seeds and tahini are both a must have in your kitchen not only because they are incredibly tasty and adaptable, sesame seeds are a nutrient rich power food that can do everything from lowering cholesterol and reducing anxiety.

Health Benefits of sesame seeds and tahini:

• Rich in Mono-unsaturated fat, which can help lower “bad cholesterol” and raise “good cholesterol”
• High in protein and amino acids
• Contains B complex vitamins like B2, B1, B15, B3 and B5
• ¼ cup of sesame seeds (or 3 tablespoons of tahini) contains more calcium then a glass of milk  and is much easier for the body to digest
• Tahini has been known to aid in digestion and help the body absorb nutrients
• Sesame seeds and tahini are an incredibly rich source of iron, manganese, zinc, magnesium, selenium

Incorporating sesame seeds and tahini into your diet:

• Tahini salad dressing (¼ cup tahini, 1 tbsp apple cider vinegar, add water to thin (about ¼ cup and salt and pepper to taste)
• Add sesame seeds to marinades
• Toast sesame seeds and sprinkle on salads, stir fries, toast and cookies
• Hummus (you can make your own but most store bought hummus contains tahini…just read the ingredients)
• Add to granola (get creative and make your own using sesame seeds AND tahini) for a nutrient packed lunch box treat

So when your little ones ask what the white specs on her cookies are, you can proudly explain that they’re SESAME seeds: Big bird’s favorite seed and the namesake for the street he lives on!

Colorful Nutrition

Nutrition can be an overwhelming, ever changing topic. How do you ensure that you and your family are eating properly and getting all of the important vitamins and minerals (not to mention what ARE the most important vitamins and minerals)?  Because we love providing a little Peas of Mind to busy parents, we’re here this week to make eating right as easy as saying ROY G BIV! If you’re not sure what that means, go ask your 2^nd grader.  She’ll excitedly tell you that it stands for the colors of the rainbow: red, orange, yellow, green, blue, indigo and violet.  Now is the perfect time to rely on the colors of the rainbow to get your nutrients as we still have the bounties of summer but are also starting to get the tastes of fall.  

We’re making an easy to follow color-coded guide that will help you fill up your plate (or your daughter’s lunch box) with nutrient packed produce.

RED: Strawberries, tomatoes, apples, beets, cherries, raspberries

ORANGE: Sweet potatoes, carrots (carrot fries), peaches, melon

YELLOW: Bananas, bell peppers, pineapples, asian pears

GREENS: Kale, spinach, broccoli (broccoli fries), apples, lettuce, kiwi

BLUE/VIOLET: blueberries, eggplant, blackberries, plums, grapes, figs

Each day eat AT LEAST one item from every color.  And keep in mind that it’s always a good idea to get your kids involved with healthy eating choices; let them help you pick out produce at the grocery store based on their favorite colors or have them pack their lunch keeping in mind, the more color the better.   What are you waiting for…it’s time to taste the rainbow!

We're celebrating Friday with A Dinner Story

Here at Peas of Mind, keeping kids healthy and happy is what we do best. We like to think that we celebrate kids every day by feeding them their favorite foods while (unbeknownst to them) filling them up with their daily dose of veggies.  As you know, we think the time has come to celebrate the grown-ups because at the end of the day, it's the hard working parents that (no matter how chaotic and crazy their schedule) bring the food to the table.  This week’s Dinner Story is celebrating Alyssa, a mid-western Mom of two young girls who prides herself on dining in SIX days a week and practicing “stealth health” with our veggie fries!

Where do you live and how many kids do you have?

"New Lenox, IL. I have two children, Alexandra 3 1/2, Addison 2."

What meal do you make that you know, no matter what, your family will devour?

"Well that’s a tricky question because I have 2 EXTREMELY picky eaters, so I usually have to make 2 separate meals, one for them, and one for my husband and me. But when it comes to the girls, nuggets and French fries are always a hit!"

What's your favorite Saturday morning breakfast to enjoy as a family?

"French toast!"

What's your favorite Peas of Mind Product?

"Veggie Wedgies! Broccoli, cauliflower, and carrot fries! My girls have NO idea what amazing veggies are hidden inside each bite! When I bake them I sprinkle a small amount of olive oil and salt over them, toss until coated, and bake! Yum!"

How many times per week do you cook from scratch?

"We rarely eat out so I probably cook 6 days a week."

What's your go to "I'm feeling unhealthy and need a nutrient-power punch" meal?

"I make a salad. I recently discovered that Target sells Panera Bread salad dressings with their recipe on the side! The Fuji Apple Chicken Salad is my favorite! Romaine, red onion, fresh apple, tomatoes, avocado, raisins, gorgonzola and croutons!"

What kitchen tool could you never live without?

"A sharp knife! I am always chopping something :)"

If you could only eat one thing for the rest of your life, what would it be?

"Chocolate :) Donuts, brownies, ice cream, you name it!"