Do Not Fear The Pomegranate

If you have been to the grocery store in the last month, you’ve probably seen the pomegranate displays.  Did you just walk by? It’s that time of year when pomegranates are at their peak season, but the majority of people don’t know what to do with them so they don't even try them. Or, they are stumped on how to cut the seedy, red-staining fruit up without causing a big mess. I recently received some pomegranate in my produce co-op share and I was looking for new ways to eat this seasonal treat. So, let’s explore pomegranates together.

The word pomegranate is French derived from pomme garnete, which literally means “seeded apple.” Favored by the gods in ancient mythology, considered as a symbol for fertility in many cultures, prosperity among Jews and hope among Christians, this unique fruit has only positive origins and references. Nutritionally, it is a rich source of fiber, postassium, Vitamins C, K, B6 and Pantothenic Acid. Pomegranate contains antioxidants like polyphenols, tannins and anthocyannins which effects in removal of free radicals from our body cells. It also helps in repair of cells and boosts the immune system. Pomegranate juice is known to be among the super healthy drinks of today. It is helpful in osteoarthritis and keeping the skin and heart healthy.

Interested yet?  If I have now piqued your interest about pomegranates, you may consider eating one if you gained confidence in cutting one up. The California Pomegranate Council says that there is an easy 3-step process in cutting and de-seeding pomegranates:

1. Cut off the crown, and cut the pomegranate into sections.

2. Place the sections in a bowl of water and then roll out the arils (juice sacs) with your fingers. Discard everything else.

3. Strain out the water, then eat the arils whole, seeds and all.

You can blendarize the arils and seeds to make juice, or use the nutritious seeds as a topping to oatmeal, yogurt or salads. For recipe reference, one medium pomegranate yields about a ¾ cup of seeds and ½ cup juice.

If you want to start slow, try this wonderful nutritient-rich recipe that mildly uses the sweetness of just one pomegranate, but mixes it with bolder flavors of lime, jalapeno and salmon.  As a proud Texan, this is my kinda flavor!

Roasted Salmon with Pomegranate and Avocado Salsa

Roasted Salmon with Pomegranate and Avocado Salsa

 

2 teaspoons ground coriande
2 teaspoons sugar

Salt, as needed

1 pomegranate, seeded (see above for process)

1/2 cup thinly sliced green onion

3 tablespoons fresh lime juice

2 teaspoons finely chopped jalapeno pepper or to taste
1 large clove garlic, chopped finely
2 avocados, preferably Hass, cut in 1/2-inch dice
1 head hearts of Romaine, about 7 ounces
4 center-cut Salmon fillets the same thickness, 6 to 7 ounces each
1 lime, cut in eighths for garnish

Mix coriander, sugar, and 1 teaspoon salt; reserve. Up to 4 hours before serving, mix pomegranate seeds, onion, lime juice, jalapeno, and garlic; gently fold in avocado. If holding more than 30 minutes, put plastic wrap against the surface of the salsa, then tightly cover; store in the refrigerator. Remove about 30 minutes before serving. Separate the romaine leaves; wash, then dry thoroughly. Reserve 4 of the most attractive leaves for garnish. Slice the remaining leaves crosswise in thin shreds; reserve.

To prepare the salmon, rub a generous teaspoon of the reserved seasoning mixture over each piece. Arrange the salmon on a baking sheet, skin-side down. Roast at 500˚ F about 11 minutes for medium rare (salmon should be spongy when pressed with a finger at its thickest part.) and 13 minutes for medium-well (salmon should be just firm when pressed with a finger at its thickest part.).

Do you have a favorite recipe that uses pomegranates?  If so, I would love to hear from you!
 
Some information provided in this post came from the California Pomegranate Council website.

Operation Halloween Candy: Party's Over!

If the leftover Halloween candy is causing a struggle in your
home, consider teaching a valuable community service
lesson to your children by donating it.

Our family has way too much candy leftover from Halloween.  We didn't get as many trick or treaters this year so we have bags of chocolate bars.  Plus, my kids received tons of candy that has been taunting them daily.  Is it the same scenario at your house?  Although I encourage each of us to continue teaching our children about the proper behaviors around candy, we also must consider environmental triggers.  I think candy donations to our military troops can be a great way to teach our children about community service and giving to others while also eliminating candy overconsumption in the household.  At our house, we are putting together a care package that includes our candy along with handmade cards from our children thanking the troops for how they protect our country.  Of course, we will be sure to include a message that encourages the troops to enjoy their candy in moderation so they can maintain a healthy lifestyle!  My brother served two tours in Iraq and he said that it was wonderful to get candy in the mail because it was not available where he was stationed.  Apparently, this is the case in many places soldiers are stationed in different parts of the world.  Although I am not a fan of candy (I'm a salt vs. sweet kinda gal), I understand that others like it and would appreciate having some sent over for an occasional treat.

If you want to donate your candy, here are a couple places:

Operation Gratitude
Operation Shoebox

Halloween is fun because it comes once a year and then it's over.  So don't let Halloween candy eating continue on and on to where the treats do a "trick" on your healthy lifestyle.  Donate your candy this year!  If you have any other great ideas on what to do with Halloween candy other than eating it all until it's gone, I would love to hear about them.

Trick or Treat -- Candy, Please!

Yep! Candy is mostly sugar.  Good thing
Halloween only occurs once a year.

The reality is that the Halloween tradition is about children receiving candy as they go door to door in their Halloween costumes.  Halloween only occurs once a year, so I say, let the children enjoy some candy.   Don't get me wrong.  I love the healthier ideas out there, especially the toy and sticker alternative.  But remember, candy is not the root of all evil – it is the frequency in which it is consumed that could pose a problem.  We live in a world where our children are already around lots of candy, so we must teach them proper behaviors around eating it.  I see Halloween as a wonderful training opportunity on proper eating behaviors.  So let the kids enjoy their Halloween candy, but don’t let it be consumed endlessly after the holiday.  I allow my children to have more candy than usual on Halloween.  In fact, I let them have all the candy they want this one night per year.  My daughter has already learned firsthand that too much candy will give her a tummy ache.  We had a great discussion when she was feeling sick after eating too much icing one time that too much candy will make her body feel bad.  After Halloween comes and goes this weekend, the frequency of candy consumption will go back to how it normally is at our home – a maximum of once or twice per week.  So, my take on Halloween?  Let the kids have their candy.  And remember to use this time to teach them about the place that candy should have in their lives every other day of the year – as an occasional treat. 

Haunting Tales....From The Buffet Line

Don't let amazing buffet designs divert your attention
from the temperature your food should be served to you!
(cool watermelon design on one of the cruise buffets)

Thanks to my food microbiology class several years ago, buffets scare me like a teenage girl going through a haunted house. It may also be because I have had food poisoning on more than one occasion and it is no fun. I can look at blood and guts all day long, but seeing food with mold on it makes me want to shriek! It’s all about bacteria overgrowth here. Now that you know my phobia, you will giggle to learn that I just got off a cruise ship filled with buffets! There was so much food the entire week and much of it was indeed served buffet-style. My first shot at the buffet line, I said to myself, “OK, you can do this, Angela. All those stories you hear about foodborne illnesses on ships – it’s the exception to the rule.” So I boldly fill my plate with all kinds of food, including some grilled fish. I sat down at the table and began to eat. All the food was lukewarm at best. The grilled fish was cold! That’s it, I’m done. Stick a fork in me.


My food bacteria fear will one day cause me to bring a food thermometer with me to buffet lines – I can feel it coming. After all, the temperature danger zone (TDZ) is between 40-140 degrees, because this is the range in which most common bacteria love to grow. If you arrive at your holiday party without your handy temperature gauge (as most of us do!), make sure the foods that are normally in the refrigerator are actually cold and the foods that are supposed to be served hot, actually are hot. A good rule of thumb is to stay clear of any hot or cold food that has been sitting out longer than 2 hours. If you are entertaining this holiday season, do us bacteria phobes a favor and review the safe guidelines provided by the USDA.  The USDA provides an entire website devoted to food safety, so keep your family safe this year by reviewing their guidelines and techniques.

You may wonder how I survived my 5-day cruise. Well, I am happy to report that I survived all the buffets. If only I hadn’t eaten at the authentic Mexican restaurant in Veracruz! All of us got sick on that one. Thanks a bunch, Montezuma. Grrr.

Fall Fun With Pumpkins

Halloween is a great time to encourage family fun
with food - by playing and eating pumpkins!

With the Fall season in full swing, we are approaching the fun times of pumpkin patches and pumpkin carving - such great activities for families with small children.  What a wonderful time to allow your kids to learn about and play with pumpkins.  Afer all, the more comfortable and interested they are in this nutrient-packed gourd, the more likely they are to eat it in varying forms.  Pumpkins are thought to have originated in North America.  The word pumpkin comes from the Greek word "pepon" which means "large melon."  Pumpkins are packed with great nutrition to fuel our child's growing bodies.  They contain carotenoids, lutein, and zeaxanthin, which are all antioxidants or anti-cancer properties.  Pumpkins also contain iron, zinc and fiber.  Talk to your children about these interesting facts and more as you have fun picking and carving your pumpkins.

I love those farms that allow you to pick pumpkins right off the vine, although they are harder to find these days.  Many of the pumpkin farms have them already sorted by size and price.  Allow each of your children to have their own pumpkin, if possible, so they can design their own.  Give your child an ice cream scoop or large spoon so they can be part of the messy fun after they draw their own whimsical faces and designs.  I personally like the ideas on Kaboose's pumpkin craft page.

After you have carved your pumpkins, what to do with the pumpkin "guts?"  Don't throw that wonderful nutrition in the trash!  No, continue the fun by baking or cooking a recipe with your children.  You can substitute canned pumpkin in any recipe for fresh pumpkin.  Simly remove the pumpkin seeds and set aside (to lightly salt and roast for their own separate treat later).  Steam the pumpkin pieces and pulp with a bit of water in a pressure cooker, or in a pot using a steaming basket.  When it's done, blendarize your pumpkin and it's ready to be added to your recipe.  These are the recipes that look interesting to me this Halloween:

Eating Well's Pumpkin Cookies or Pumpkin Apple Soup

Taste of Home's Pilgrim Pudding

All Recipe's Pumpkin Bread

Family Oven's Pumpkin Breads & Muffins

What is your family's favorite pumpkin recipe?  I would love to hear from you.  This season, make time to have some family fun with pumpkins!

School Lunch vs. Brown Bag: Obvious Choice?

Many people believe that sending a school lunch is always the healthier alternative. Is it? School lunch has been under heavy scrutiny for good reason. However, I have done many diet recalls on children and have seen my share of issues with lunches brought from home as well. Therefore, I put a chart together that gets you to think objectively about your child buying vs. bringing a lunch to school.



(If you are having trouble reading this table,
let me know and I will happily send it to you directly!)

 Addressing The Issues: Brown Bag & School Lunch

If your child is brown bagging:
- Commit to providing food variety for your child. Even if you believe the same lunch you make is considered healthy, don’t make that same lunch every day. Sit down with your child and discuss menu options that they can get excited about eating.  When kids are invited to be part of the planning process, they will feel more inclined to eat the foods you provide.  I absolutely love Catherine McCord's super creative lunch ideas that also make healthy foods fun to eat.  Check out her quick video to inspire you on Weelicious. 
- Include a fruit and veggie in your child’s lunch every day. And for vegetables, branch out from carrots! Make a side salad, veggie kabob or even make fun faces out of veggies and provide a nice dip such as hummus for dipping.
- Concentrate on quality carbohydrates such as whole grain breads, rices and noodles. Low-fat chips are fine sometimes, but try not to use that as the staple carbohydrate in your child’s lunch.
- Make sure portions are right for your child. Some healthy bagged lunches do not provide enough calories to get your child through the day. On the other hand, too many “healthy” sweets might push your child over the calorie limit recommended for a child’s lunch.
- Include a low-fat dairy everyday – either a low-fat yogurt, milk or cheese. For those with milk allergy (rare), consider soy products as a good alternative.

If your child is buying a school lunch:
- Review the school menus with your child. Empower them to make healthy choices on their own. That includes, for example, making the choice not to have ice cream every day.  Allow the cafeteria experience to be part of the education experience!
- Encourage your child to eat the healthier meal items first to maximize their nutritional intake. Remind them that there is a limited amount of time to eat, and that their lunch will help them power out the rest of their day.
- Become involved in your child’s school lunch menu. Contact their school nutrition department and discuss any concerns you have with them directly.

The biggest thing I want to highlight is to get involved in the changes happening with school lunches everywhere. Schools get so many negative comments about their food, so when you see an improvement, let them know. Positive changes are slowly occuring, which is certainly something to be celebrated.  I am inspired by the changes being made in my city - Dallas, Texas. They have taken out many high calorie/low nutrient foods out and have added quality foods in their place. And now, a new initiative is on the horizon where Dallas Independent School District will be collaborating with Registered Dietitians from the Dallas Dietetic Association to educate freshman students on nutrition. These are the wonderfully positive things that are happening in my area. What about yours? Encourage positive change by recommending practical solutions that your school district can implement. Help to be part of the solution – for the sake of our children!

Parenting Styles and Child Feeding: What Does It Mean?

Health professionals were reminded in a great study that came out in the Journal of the American Dietetic Association back in 2008 that we must address parenting styles and family dynamics if we want to be successful in implementing dietary change in families. This study is consistent with many others published.  So with that, what is your parenting style? (If you haven’t yet, take the quiz in my previous post: Parenting Styles & Family Feeding: Take the Quiz!)

The good work started by psychologist researcher, Diana Baumrind, in the 1960’s helped us identify these 3 types of parenting styles – authoritarian, authoritative and permissive parenting. Now there are psychologists adding other styles, but we will zero in on the original three. The research I have done along with my own experiences with many family interventions reveal that authoritative parenting correlates to the best family feeding practices and lowest incidence of childhood overweight. Why? Because authoritative parents have a tendency to do the things pediatric dietitians and feeding experts recommend: monitor unhealthful child behaviors such as sugar and fat consumption; positively monitor, and take responsibility to promote child health and well-being through limit setting. They also have a tendency to model healthful lifestyles, which is a key component in your child’s learning process. On the other hand, authoritarian parents tend to food restrict and/or pressure children to eat regardless of the child’s desires. Permissive parents have a tendency toward poor healthy lifestyle modeling.  Therefore, it is not surprising that authoritarian and permissive homes produce the most overweight children.

The right parenting style may make your meal
times even more enjoyable.

So what’s the take home? It is clear that children need structure and clear guidelines when it comes to all kinds of behavior. But they also need and desire to have choice in matters. So, combine clear limits with the allowance of your child to make their own choice within those guidelines. Many child feeding specialists believe that regular and consistent times for meals and snacks promote feeding confidence in a child. The choices you give your child need to be age-appropriate as well. As an example, I allow my 6 year-old daughter to choose from a large selection of healthy snacks in our refrigerator and/or pantry during snack time. They are all there for her choosing. She feels empowered to make her own choice within the acceptable selection, and I am pleased that she is having a healthy choice.

If you took the quiz and found that you lean more towards a parenting style other than authoritative, don’t be upset. Many times our parenting styles fluctuate between the three styles. For instance, I notice that I sometimes deviate towards permissiveness when I am really tired, or more authoritarian-like when I am angry. So, take heart and know that knowledge is power. This information is designed to remind all of us as parents to be invested, consistent and clear about parenting for the sake of our home atmosphere as well as for the future of our children – in all areas, including feeding. If you want to read more about Diana Baumrind’s work on parenting styles, go to UC Berkeley's Institute for Human Development page.

More Reading:

Kyung E. Rhee, Julie C. Lumeng, Danielle P. Appugliese, Niko Kaciroti and Robert H. Bradley. Parenting Styles and Overweight Status in First Grade. Pediatrics 2006;117;2047-2054.

Hubbs-Tait L, Kennedy TS, Page MC, Topham GL, Harrist AW. Parental feeding practices predict authoritative, authoritarian, and permissive parenting styles. J Am Diet Assoc. 2008 Jul;108(7):1154-61.

Wake M, Nicholson JM, Hardy P, Smith K. Preschooler obesity and parenting styles of mothers and fathers: Australian national population study. Pediatrics. 2007 Dec;120(6):e1520-7.

Kyung Rhee. Parenting Style, and Family Functioning. The ANNALS of the American Academy of Political and Social Science 2008 615: 11