How We Halloween!

With very little ones over here, Halloween isn't yet the big exciting holiday that it will become in their minds. And we know it's only going to get harder. But here are a few steps we're taking to try to set some healthy habits now! 

1. Healthy all week! 

We've bookmarked every listicle and Pinterest board of healthy Halloween treats. Banana ghosts, witch's fingers, apple mouths, and creepy mummy fingers! Each day of the week leading up to Halloween we've put special healthy halloween snacks and treats in their lunches and even dinners to get them excited about the holiday in smaller doses. 

2. Dinner Dinner Dinner! 

Insisting on a very special Halloween dinner before they go out is a MUST. We make sure they're well fed with healthy and filling Halloween goodies BEFORE they leave the house. We do veggie pizza slices (our own Peas of Pie is perfect for this) and plenty of protein to keep them full all evening. It may not be a sit down affair, given the chaos of putting finishing touches on costumes and finding a pillowcase that can get smeared with chocolate, so we make sure to serve a couple easy items they can eat with one hand while we rush around if need be! That way they're not starving and eating candy as dinner! 

3. Running Just as Fast as We Can! 

In order to burn off some of that sugar energy, every time they eat a piece of candy while we're out trick-or-treating, we run as fast as we can to the next house or down the block! When we lived in apartment building, there was no elevator rule so we would run up to the next floor. This helped keep the blood sugar levels more stable and ensure that they'll sleep when we get home. 

4. Sort and Switch

When the kiddos get home, we let them have their little candy feast for a while. Usually this is less eating and more sorting their haul gleefully on the floor. While they're young enough, we take the candy and ration it out for them - one piece in their lunches for a couple of days, and then here and there during the week. But we're really considering some other options we've found, like the Switch Witch idea of encouraging them to trade their candy in for a toy. There is also a local dentist that is offering cash for candy! 

We want to know - how do you keep halloween healthy?! What traditions and tactics are instituting to develop good holiday habits? 

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!  

Hot and Cold Lunches!

We all face different temperature issues when packing lunches for our kiddos. Sometimes it's how to keep everything cool, other times we try to find ways for them to eat a hot, home-cooked lunch.

Hot lunches are a great way to avoid sandwich fatigue and repurpose leftovers so we aren't always making something new. Some schools, especially for the younger tots, will heat up packed lunches for them. But as our kids have gotten older, it's a bit more of a free-for-all! Our best solution so far has been using a thermos, but here are a couple of our lunch packing tips!

For keeping cold:

Freeze your bread! Freezing the sliced bread for sandwiches keeps it fresher longer, and also ensures that the sandwich filling (like chicken or egg salad) stays cooler longer. The bread will be perfectly defrosted by lunch time!

Freeze yogurt! Yogurt can last longer than you think without strong refrigeration because it's bacteria cultures fight off anything hazardous, but freezing a yogurt is an easy way to add an "ice pack" without taking up a lot of extra space in a lunch.

Freeze a water bottle! Even a small water bottle or juice pack will keep lunches nice and cool in a backpack until lunch time.

Freeze the thermos! In the morning while you're packing a lunch and mainlining coffee, fill the thermos with ice water and let it sit in the freezer for 10 minutes. Pour out the ice water, put in your cold items, and be amazed at how long they stay chilly! This is perfect for packing a smoothie or milkshake for their lunches!

For keeping warm: 

Boil the (wide mouthed) thermos! Simply boil a small pot of water and pour it directly into the empty thermos, screw on the lid, and let it sit for 10 minutes. Remove the water and put in your favorite hot lunch! We love everything from an omelet, to chili, to meatball or mac n cheese. Even potstickers or shepherds' pie make great options!

Separate! Put napkins with utensils, a pack of crackers, or a banana in between the hot thermos and any sort of cold food you might be packing.

What are your lunchbox hacks? And how in the world do you get your kids to bring home the ice packs and all the containers?! :)

Lunchbox Inspiration Snack Edition!

Lunchbox Inspiration Round 2!

We gave you some great protein ideas, and this week we’re giving you some snack options! Too often, the lunches we’re packing rely on cheese and yogurt for snacks, and while we happen to be raising omnivorous, we try to get a well rounded diet into our tots. Fruit and dairy are our default for grab-and-go, but we decided to challenge ourselves to come up with some other alternatives.

Here are a few general ideas, but you can always head over to Pinterest for more specific recipes!

  Polenta Fries

This recipe is easy to add veggies to – simply stir in some pumpkin or carrot puree for crispy fingers that will keep your tot going all afternoon.

 Corn Salad

Corn off-the-cob with some olive oil and basil or veggies makes for an easy dinner-to-lunch snack that’s great hot or cold.

Chickpea Nuggets

Also known as panisse, cooking up a big batch of chickpea flour and cooling it means you can cut it into an array of toddler-friendly shapes and bake them. Not to mention its another recipe into which veggies can be easily added.

 Carrot and Pepper Dippers

Sliced red pepper sticks or coins make carrot sticks a little more exciting, and add a bevy of nutrients.

Zucchini or Cucumber roll-ups

Sliced thin the long way into wide ribbons, spread with anything from hummus to pureed black beans, and roll them into pinwheels. Toothpick them in place if they get unruly.

Carrot Coins

Roasting carrot coins, either in with a little honey or a more savory olive oil version make this super healthy vegetable easier to eat for tots with fewer fully developed teeth, and provide a kick of sweetness in the afternoon.

 Mini Veggie Frittatas

It’s easy to skip the cheese in these, and cubes of sweet potato make them a little heartier so that the drive home isn’t a meltdown.

Sweet Potato Pancakes

There are a million recipes for these using everything from quinoa to banana, so use what you’ve got, make batch and freeze them for a grab-and-go snack that will defrost by the time they’re ready for a snack.

Crunchy Cauliflower

Dredge your florets in any kind of batter or panko or chopped up nut, roast ‘til crunchy, and pack them in a lunch with some tasty dip for kids who have mastered the dunk. 

Taquito Rollups

Fill a few small tortillas with some smashed beans and avocado and corn, roll ‘em tight, and bake.

No-Bake Carrot Balls

Figs or dates hold these together, loaded with shredded carrot (or parsnip or beet) and tossed in some unsweetened coconut for a tasty afternoon snack.

Veggie Skewers

Cubed up veggies like cucumber or naturally small ones like cherry tomatoes make vegetables fun! 

Roasted Veggie Chips

Zucchini, sweet potato, and beets all work well for crispy yummy veggie chips.

Spinach and Artichoke Dip 

Blend this up with a little avocado and real egg mayo instead of cream cheese for a savory spread on whole-wheat English muffins or cucumber slices.

Bumps on a Log

A classic for a reason!

Avocado Chocolate Mousse

Most recipes for this are little more than some mashed avocado, cocoa powder, and a little sweetener! A great alternative to pudding for the tiny choco-feinds!

Roasted Tomato

Cherry or grape tomatoes go under the broiler for a few minutes to get them extra sweet and concentrated, then straight into a lunchbox.

How we stopped eating off the kids' plates!

When you’re running after the kids, whose list of approved foods seems to change hourly, it’s very easy to end up eating off of the kid plate.

We know, you don’t relish it. It’s often more of a sigh and mindless grazing paired with a well-intentioned desire not to waste food. 

It can be hard to resist! That mac and cheese is pretty tasty! The problem is often that all those little bites of slobbery mashed up nuggets or slices of pizza with only one bite taken out of it add up to a lot of unintentional food (and calories!) instead of real meals.

Parents need healthy and nutritious meals in order keep up with kids, so making full meals a priority is important.

It seems like catch-22, so we decided to try out the two-bin option. We keep an empty food storage container in the fridge, and when the kids have food on their plate, and we are moving on to the next activity, we decide – compost or fridge. The older kids have to put their own uneaten food in compost or fridge as well, which helps them see what they’re wasting and teaches them to perhaps choose smaller portions next time. Half-eaten string cheese? Fridge. Couple of chicken sausage pieces? Fridge. Bread crusts? Compost.

This helps us avoid mindless eating as parents, and our rule for leftover kid food is “put it a veggie on it.” That’s it, pull out the container at the end of the day and you can turn that kid food into adult versions. The cheese stick goes into a grilled cheese with kale pesto on thick crusty bread. We have a big salad for dinner with some leftover nuggets and Caesar dressing, or eat the rest of the mac and cheese atop a big plate of roasted broccoli and mushrooms with some real Parmesan. Now we don’t feel guilty about throwing food away, and we can ensure that as grownups we are eating balanced meals. 

The compost either get’s picked up by your garbage man or you put it into soil in your garden!

LOADED GUACAMOLE!

Greener Guac!

This month’s reci-pea is for guacamole, something you really don’t need a recipe for! Everyone has their own favorite mix-ins, but ours has a boost of vitamins and mineral. By swirling in some pureed spinach, or any green veggies you have on hand (kale! Swiss chard! Broccoli!) you can up the nutritional value of your guac, making it perfect for a healthy afterschool snack. Dip in some veggies, some pita chips, or even sweet potato chips!

We kept our flavors clean and simple for sensitive palettes, just lime juice and salt, but feel free to add extra spices like cumin if your family is adventurous. We also skipped onion, cilantro, and tomatoes, so that we could freeze half of our batch! That’s right, guacamole freezes really well if kept plain. You can always add the other ingredients once it thaws, but they tend to get icy if you add them before freezing. Saving half our batch in the freezer also makes it easier to stock up on avocados when there’s a great sale without feeling wasteful.

Ingredients:

5 avocados

1 lime

1 tbsp sea salt

1 package frozen spinach – use ½ cup of spinach puree

Instructions:

Partially thaw the spinach in the microwave on 1 minute bursts until you can break it up –no need to warm it through since you want your guacamole chilled. Place spinach in a blender and blend on high until pureed and smooth. Use ½ cup of this puree, and add to the flesh of those 5 avocados in one bowl. Mash gently until uniformly mixed. Add salt and the juice of ½ the lime. Taste! Adjust seasonings to preference. Enjoy on tacos, burgers, chips, and fingers.

Winter Day Play

Here in California, we’re really hoping for a wet and rainy winter. After last year’s severe drought, many of us have been doing rain dances in hopes of major downpours. As much as a wet winter is needed, this definitely puts a damper on playtime, recess and winter fun, and many of you have the added challenge of SNOW! 

Wet, Wet, Wet! 

For this week’s Peas Perspective we decided to come up with kid friendly activities to do during this cold and grey indoor season.  We all know that reading, craft making and baking can be a fantastic way to pass the time indoors. But some days your kids need activities that involve exercise -physical time that exhausts your little ones and allows you to have a cozy rainy night that ends with sleepy kids and an hour of Netflix. 

Here’s a list of indoor day musts that will burn calories, engage imaginations, and make for an exciting day of fun.

DANCE PARTY: clear some space, turn down the lights, and teach them some of your favorite moves. Then just DANCE!  Make them question if they can they do the Sid shuffle?!

BUILD A FORT: Watch your child’s creativity run amok as you give them sheets, blankets, and decorations and encourage them to make the fort of their dreams. Just make sure to remove any breakables or sharp objects.

INDOOR OBSTACLE COURSE: Similar to the fort, clear some space, provide them with cardboard, crafts, pillows, and blankets, and construct an obstacle course that will leave your little ones feeling like they just climbed the Aggro-Crag.

BRAVE THE RAIN or SNOW: A walk in the rain or snow can be dirty, muddy and cold but SO much fun.  If you have the appropriate clothing, gear up, get some fresh air and encourage puddle jumping and snow angels. We assure you that it will be an afternoon to remember! 

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!

Growing Pains

This week we’re talking about growing pains (no, not the early 90s sitcom that launched Leonardo Dicaprio’s career) but the pains and aches that your little ones getting during those miraculous growth spurts.

Growing pains plague most children between the ages of two and twelve with a peak in three to five year olds and eight to twelve year olds.  These pains are possibly attributed to rapid bone growth and tend to creep up on kids in the evening and at night after a long and active day of running, jumping and playing. It’s important to note that growing pains usually do not cause swelling, rashes, limping or fatigue; if your child is experiencing any of the above, contact your doctor.

No parent wants to stand by and shrug when there kids are in pain so we’re here to answer the question: What can be done about growing pains?

Although they’re a part of life, there are many things that you can do to alleviate some of the pain.

Rub-a-dub-dub! After a long day of play, get your kids into the bath.  A nice Epsom salt bath can help with pains before they even starts. 

Let the sunshine in! Studies have shown that there is a link between children with low levels of vitamin D and those who experience growing pains. The thought behind this is that not enough vitamin D can lead to low bone density.  So encourage your little ones to go outside and play with their legs and arms exposed which can be difficult this time of year so seize the day when the sun is out and encourage an hour of sunscreen-less pay.

Spa day! A simple massage followed by heating pads and stretching can help sooth your child once the growing pains have set in.

The next time your child complains about aches and pains, sing them the Growing Pains theme song, draw the bath and let them know that this is a sign that they’re just growing big and strong.

Food Allergies and Children

A recent study shows that as many as 8% of children under 18 are allergic to at least one food.  That’s 4% higher than originally reported in a government study conducted in 2009.  

This fact brings up many questions about food allergies and kids, such as:

• Which foods most commonly cause food allergies?
• At what age do food allergies usually appear in children?
• What are the most common signs of food allergies?

Don’t let your head spin with confusion and fear just yet. This week's Peas Perspective is here to shed some light on the food allergies conundrum so that you can continue to feel confident about nourishing your child.

Which foods most commonly cause allergies?

According to the Mayo Clinic, these eight foods contribute to 90% of food allergies: 

•                peanuts (most common)

•                milk (second most common)

•                shellfish (third most common)

•                eggs

•                tree nuts

•                fish (bass, cod, flounder)

•                soy

•                wheat

At what age do food allergies usually appear in children?

Although most babies have no sensitivities to their mother’s milk, a small percentage of infants can show a reaction to breast milk based on foods their mother has consumed.  With that being said, a majority of first time food allergies form in children between the ages of three-five. But it’s good to know that as children age (usually by the time they’re in elementary school) they often out grow allergies to soy and wheat. 

What are the most common signs of food allergies?

Most children under the age of six years old show signs of food allergies in the form of skin irritants such as a rash or eczema.  Older children more commonly show allergies through respiratory reactions such as wheezing and hacking.  Other commons signs of food allergies in children are: rash, eczema, hives, bloating, gas, diarrhea, vomiting or increased spitting-up, under average weight gain, runny nose, stuffiness, red itchy eyes, swollen eyelids, dark circles, sever coughing and asthma. 

Spice up your health with these 5 fall flavors

If you’re like us, you rarely crave cinnamon, clove and ginger in the hot summer months when the 90-degree weather has you sweating buckets. But the minute the leaves change, you pull out your favorite wool hat and see all of the autumn inspired boards on pinterest you have an instantaneous need to add those flavors to your sauces, coffees and baked goods. 

These earthy, potent spices can not only warm you up on a cold fall day, they also have many nutritional benefits that aid in digestion, support your body fighting off viruses and help you maintain optimal health during the colder months.

Check out our top five fall spices that not only add pizzazz to your family’s favorite meals and beverages but also to give your favorite foods a natural health boost.

Cinnamon:

This powerful anti-oxidant supports healthy blood sugar levels as well as improves memory and cognitive function. A dose of cinnamon in the morning will help all members of your family start each day alert and focused. Check out our recipe for pumpkin pancakes; these tasty breakfast cakes contain cinnamon, ginger and pumpkin – a perfect trifecta of nutrition, flavor and focus!

Cardamom:

Not only does it have a cool name, this little pod has the power to stop cravings, aid in digestion, alleviates bad breath and halt a nasty case of the hiccups. Cardamom is best used after dinner as it will help you digest even the richest meals; we recommend adding ground cardamom to your favorite desserts. To give these yam apple cupcakes a little twist, add a tsp of ground cardamom or if you need a quick pick me up simply add two cardamom pods to you tea and enjoy the menthol goodness. 

Ginger:

This spicy and flavorful root is another fantastic digestive aid that can help alleviate even the queasiest stomach. Ginger can also be used if your little one is fighting a cold - not only does it boost the immune system it also acts as a natural decongestant. Check out our warming and healing Ginger Sipper for an easy way to get your child to drink this healing root. 

Nutmeg:

This dried berry is a nutritional powerhouse as it contains manganese, copper, magnesium and other disease preventing phytochemicals. In laymen’s terms, nutmeg can help you sleep better, reduce pain and inflammation and help the body absorb calcium. Nutmeg is delicious in hot chocolate, savory bisques and your favorite fall inspired desserts. Check out our recipea for vegan sweet potato cinnamon rolls for a creative way to incorporate veggies and nutmeg into your family’s dessert. 

Clove:

This potent flower bud (yes, clove is actually a dried flower bud) is a natural antibacterial and anti-inflammatory especially when it comes to joints. So next time you’re feeling achy, whether it’s a post-work out ache or a “I’ve got the flu” ache, load up on clove! For a protein and clove filled dessert, check out our recipe for Sugar and Spice Nuts. 

Spooky Witches Brew

Trick or treat, smell my feet, give me something good to eat! We all know that come October 31st the something good to eat will most likely be loads and loads of sugar.  This month we're here to offer something good to eat that's spooky, delicious, loaded with protein and of course hidden veggies.  This All Hallow's Eve night, wow your little ones with black bean witches brew and Veggie Wedgie fingers as a pre-trick or treating snack.

Black Bean Witches Brew:

1 cup drained black beans

2 Tbs sour cream

1 clove garlic chopped

2 Tbs chopped cilantro

1 tsp smoked paprika

1 tsp salt

1 Tbs olive oil

a squeeze of lime

1/4 cup water

Combine all ingredients in a blender. Blend for about 2 minutes or until ingredients are a hummus like consistency. Add more water (about a Tbs at a time) if the dip is too thick.  Put into serving bowl and let chill for at least 20 minutes.

Veggie Wedgie Fingers:

1 bag of your favorite veggie wedgies

1/4 cup pumpkin seeds or slivered almonds for fingernails

2 Tbs Black Bean Witches Brew

Cook Veggie Wedgies by following instructions on the bag.  Place fries on your serving dish. Use the bean dip to help keep the “fingernail” in place by dabbing a small amount of dip on the edge of each fry. Place one pumpkin seed or almond sliver over the bean dip and presto, you have spooky witch fingers!

Servings: About 4

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!