I recently wrote the  following article for a wonderful site, www.savvyauntie.com that offers resources and an online community for aunties. Although the article is targeted toward aunts, it’s still useful information for parents, grandparents, sitters, teachers, and anyone else that spends time with kids (or likes asparagus). This will be the first of many posts on how to encourage children to eat more nutritious foods - many parents mention that this as a big issue for them.

Getting Kids to Eat More Green

Green, green, green! It’s definitely the color of 2009. But a lot of kids aren’t a big fan of green – especially when you’re talking about vegetables. I know that it’s hard for us aunties to feel like we have much influence on our nieces and nephews’ eating habits. But there are plenty of ways for you to introduce a love of food, even vegetables, to your nieces and nephews even if you don’t see them frequently.

Even the smallest of activities can help you and your nieces and nephews forge a bond in the kitchen so that they become open to eating new foods with you. When my nephew was only 2 years old, I began making smoothies with him and talking to him about how it’s important to eat lots of fruits and vegetables. Now, at 7 years old, he constantly peppers me with nutrition and food questions and trusts me when I encourage him to try a new dish – and of course, he still loves smoothies! Even if you aren’t a confident cook, you can still make basic recipes like yogurt parfaits (yogurt, cut fruit and granola or graham crackers layered in a clear glass).

Once you have them excited about sweet, fruit-based recipes, you can try introducing them to vegetables and more exotic cuisines. They will often be more receptive to trying a food for you that they might not otherwise try for their parents. While many parents are often too busy (and tired) to keep introducing a new food (it can take up to 15 tries, or in the case of my 4 year old nephew, 150) you have the advantage of being the Cool Auntie who can make something as simple as eating a fun, new adventure!

Some tips on introducing new foods to kids:

Don’t make a big deal out of it. Keep your tone light and offer it only a couple of times per meal. Remind them that if they don’t like it, they don’t have to eat all of it. The point is to get them to TRY new foods – so compliment them for trying it, even if they don’t end up liking it. It’s fine if they spit it out but they must do so politely into a napkin.

Be a good role model. Introduce the new foods around other adventurous eaters – including yourself. Don’t expect them to eat something that you won’t - they are too smart for that. If they don’t want to even taste it, I’ll eat it instead and say “Mmmmmm” and tell them how lucky I am that I get to eat something so good.

Have fun with it! If you’re at a grocery store, make it a safari hunt or at a restaurant, pretend that you’re on an exotic vacation – they love immersing anything into a “story” so let both of your imaginations run wild.

Here is a spring time dish that is a favorite with adults and kids. Kids are more open to vegetables like broccoli and asparagus because they look like little trees. I can’t explain it – I just know it works. It’s very easy-to-prepare and this is asparagus season so try to pick up a fresh bunch at your local farmer’s market.

Parmesan Crusted Asparagus

1 pound green (or white) asparagus stalks, ends cut off
1-2 tablespoons extra-virgin olive oil
Zest of ½ lemon (zest is finely grated lemon peel – it’s best to grate with a microplane)
2 teaspoons freshly squeezed lemon juice
1/3 cup grated parmesan
¼ teaspoon kosher or sea salt

Preheat oven to 425°F. Line a baking sheet with foil or parchment paper. Arrange asparagus on baking sheet. Whisk olive oil, lemon zest, and lemon juice in small bowl and pour over asparagus. Toss asparagus stalks gently to coat. Spread asparagus in a single layer. Sprinkle parmesan and salt evenly over stalks. Roast until asparagus is tender, stirring occasionally, for about 15 minutes.

Preparation time: 30 minutes
Serves 2-4
Recipe by Julie Negrin © 2006

Do you wish you had the time to go to a farmer’s market to buy fresh, local produce? If you become a CSA member, they will do the shopping and delivering for you!

This is a great time of year to become a member of Community-Supported Agriculture (CSA). They differ in how they are set up but essentially, a CSA member purchases a “share” of the farm’s crop at the beginning of the growing season. This way, the farmers have guaranteed revenue and each CSA member can count on fresh produce throughout the growing season. Some CSA’s deliver your box of recently picked, seasonal produce directly to your home while others have a pick-up location or on-farm pick-up.

If you need a little motivation to eat more fresh, local vegetables and fruit - there is nothing more inspiring than having gorgeous produce land on your kitchen counter each week. Many CSAs include recipes on how to prepare the produce you receive and also offer other items like milk or eggs - saving you trips to the grocery store.

And if you are worried about receiving too many vegetables - find a CSA that offers bi-monthly deliveries instead of signing up for the standard weekly box. Or start off sharing it with a neighbor, friend or co-worker. You’ll be eating better, saving money, and helping the planet and your local economy. Visit Local Harvest to find a CSA in your area and celebrate Earth Day by becoming a CSA member!

For ideas on how to integrate more vegetables into your daily eating habits, check out the recipes page of my website for tips and recipes.

And for those extra vegetables you aren’t sure what to do with? I recommend finding recipes that don’t rely on specific ingredients such as chili, stews, and soups so that you can take advantage of whatever is in season. It’s more economical and efficient to prepare these kinds of dishes.

I just heard great news! The school I teach for, PCC Cooks at PCC (Puget Consumer’s Co-Op) Natural Markets in Seattle won the International Association of Culinary Professionals (IACP) award of excellence for best avocational cooking school.

This was announced on April 4th at the annual IACP conference in Denver. The theme of the conference was “Pioneering a Sustainable World.” PCC Natural Markets is definitely a pioneer in the locally grown foods movement - here is a little history about the store from their site:

“PCC Natural Markets began as a food-buying club of 15 families in 1953. Today, it’s the largest consumer-owned natural food co-operative in the United States. PCC has nine stores in the Puget Sound region and is owned by nearly 40,000 members who shop (along with thousands of non-members) in our neighborhood locations.”

I’m honored to be working for a school that is so progressive and forwarding thinking. I started teaching for PCC Cooks about 10 years ago which confirmed my desire to make culinary education a full-time career. I’m lucky that I am able to work with some of the same staff members I worked with 10 years ago because they are fantastic! Marilyn, Jackie, Alicia, and Rachel are extremely hard-working, passionate and dedicated to bringing a wide variety of cooking classes to adults and children for a very reasonable cost. Their stores are warm and welcoming – in fact, I’m still getting used to the staff greeting me with a smile after living in New York City for so long.

I recently finished teaching a round of Greek Isle Cooking classes for parents and their 4-6 year old children and Challah Bread Baking for parents and their 2-4 year olds. The kids were adorable, the parents were grateful to be learning new recipes and I was reminded of how lucky I am that I do something I love for a living.

For the spring/summer session, I’m teaching a class that’s just for grown ups. If you’ve always been curious about Sephardic* dishes that are simple yet mouthwatering, come join me for a class in May or June. Register soon at PCC Cooks – my classes fill up quickly! (Please note that I will not be teaching the June 22nd but have a lovely substitute filling in for me.)

*Sephardic refers to Jews that descend from Spain and in my family’s case, landed in Greek and Turkey for a few hundred years before moving to Seattle around 1900. So, the dishes I prepare are a mix of Sephardic/Spanish, Greek, Turkish and some Northwest influences like salmon.

Old World Sephardic Cooking

PCC Cooks at PCC Natural Markets
Seattle, Washington

Prepare to have a fun exploration of the mouthwatering delicacies enjoyed by the Seattle Sephardic community. While you prepare an authentic feast, you’ll hear the culinary history behind these traditional dishes with Turkish, Greek and Spanish influences. You’ll make Quasado (traditional spinach and cheese frittata); Pescado con Limón (poached salmon with egg-lemon sauce); Rice con Tomat (rice and stewed tomatoes); Borecas (potato- and three cheese-filled pastries); and Biscochos (sesame egg cookies). With fish, dairy and eggs. Members: $35, Non-members: $40

Monday May 18, 6:30-9pm. Greenlake .
Thursday Jun 4, 6:30-9pm. West Seattle
Monday Jun 8, 6:30-9pm. Edmonds
Wednesday Jun 17, 6:30-9pm. Redmond
Monday Jun 22, 6:30-9pm. Issaquah (Becky Selengut will be teaching for me)

Enjoy this lighter version of your favorite comfort food - both adults and children love this easy-to-prepare dish. For a crispier fish, you can pan-fry it but throwing it in the oven keeps your hands free and is equally delicious. And best of all? You can make the entire dish for under $20.

Fish

6 four ounce cod, sole or tilapia filets
2 cup unbleached flour
1 teaspoon dried oregano
1 teaspoon dried basil
½ teaspoon kosher or sea salt
¼ teaspoon black pepper
2 eggs, lightly beaten
1/3 cup water
2 cup panko crumbs (or breadcrumbs)
Canola or safflower oil

Preheat oven to 350° F. Mix flour, dried herbs, salt and pepper in a shallow bowl such as a pie pan. Whisk egg and water together in a shallow bowl. Place panko crumbs (or breadcrumbs) in a third shallow pan or bowl. Dredge one filet at a time in seasoned flour, dip into egg was and then dredge in panko crumbs.

Carefully place fish on baking sheet lined with foil or parchment paper. If fish is very thin, bake for 18-20 minutes. If fish is thicker, cook up to 25 minutes. Serve with tartar sauce or ketchup.
Preparation time: 35-40 minutes
Serves 4
Recipe by Julie Negrin © 2008

Fries

These taste so good, you wouldn’t know they were oven baked. My teenage students are very picky but these are always a hit. The trick is to cut them very thin and be generous with the olive oil and salt - it will still be a lot less than you’d find in restaurant fries and much better quality.

4 russet potatoes, washed and peeled
1-2 tablespoon olive oil
Kosher or sea salt to taste

Preheat oven to 425º (or to 400º for convection, which is best for this recipe). Cut potatoes into 1/8 inch slices. Pat dry well with paper towels or dish towel to remove any extra moisture.

Toss with olive oil directly on baking sheets lined with parchment paper or foil. Spread out so slices they aren’t touching and sprinkle salt evenly. You can add more salt after you bake them if necessary.

Bake for 25-30 minutes until crispy.

Preparation time: 40 minutes
Serves 4
Recipe by Julie Negrin © 2008

Every year, we vow to start eating healthier - and yet, it’s so hard to make real change happen!

Perhaps, if we adjusted our thinking and looked at the big picture, it would be easier to make lasting changes. We focus so much on the nutrient content and amount of food - but rarely think about who prepares our meals and where we eat them. We need to alter how we feed and nurture ourselves - counting calories is just a small part of real change.

Studies show that we are more likely to make lasting changes to our diet when we have the support of others. And yet, we (me included) often end up eating the majority of our meals in front of a computer, on the road, or standing up in the kitchen late at night.

My recommendation is to Share a Meal with others - it may be better for your health than you’d expect. The French are known for sitting for hours and enjoying the company of others while eating a high-fat meal but are still healthier than Americans. Maybe it’s not just the wine….

There is an extraordinary study from an Ohio university where rabbits that were held and petted while being fed fatty diets had less heart disease symptoms than rabbits who weren’t touched during meal time.

Certainly, we need to consider how much we are consuming and the type of food we eat - where it’s grown and if it’s organic and seasonal. However, I also think that in order to regain our health, we need to reconnect with the tradition of eating with others.

You’ll be so busy chatting and enjoying yourself that you’ll automatically eat slower and follow all of those diet tips you’ve been reading about….and better yet - it’s free and the best kind of entertainment. For inspiration, rent the movie, Like Water for Chocolate.

Here are some ideas on how to integrate meal sharing into your busy life:

Create a rotating dinner party schedule with your friends. My friend in Portland has a group of friends and they each take turns hosting a Friday night dinner once a month. They discover new recipes, share each other’s company, and their kids have a chance to play together – the ultimate way to create a sense of community.

Commit to sharing meals with your family. If you aren’t close to your family or live far away from them, find other friends who are in the same boat and ask them over for meals to create your own “family” tradition. Invite elderly neighbors and single friends over - they’ll be thrilled to join you for a meal.

Host a potluck or brunch. A lot of people aren’t comfortable enough in the kitchen to throw a dinner party on their own. Brunch is an easy meal to prepare and you have all weekend to get ready for it. Or just have each guest bring a dish for dinner or a picnic and then you won’t have to do any cooking at all!

Eat with your co-workers. Many of your co-workers are just as worried about saving money and their health as you are. So, make a deal with them to start bringing leftovers for lunch and finding a relaxing space to eat together. If you’re worried about looking like a slacker, make a point of telling your boss how much more productive you are after you’ve had a solid meal or better yet, invite your boss to lunch with you.

The simple act of cooking together can improve the entire family diet, minimize meal time battles and create a lifelong, healthy relationship with food. Even the simplest tasks - like having them break eggs for scrambled eggs on Sunday morning - can initiate a love of cooking.

Cooking together provides a natural way to discuss nutrition, good eating habits and the impact their food choices have on the environment. The more educated they are about food, the more likely they will appreciate your suggestions to eat something healthful.

Kids are much more likely to eat what they make. They love to be creative - is there anything more fun than getting to eat your art project? It’s a great acitivity for picky kids who resist trying new foods because they are more open to eating an unfamiliar food if they helped prepare the meal.

What else do they learn? Science, language, math, counting, fractions, budgeting, weighing, sequencing, measuring, problem solving, sharing, fine motor skills, and reading.

Even if they don’t wolf down their first few creations, don’t worry – you are still introducing them to a wider range of foods and better nutrition. Eventually, they will copy your eating habits (beware!), so stick it out – they will eat more variety as they mature.