Springtime Strawberries

Maybe it's a bit premature, but today is the first day of spring and that puts me in the mood for strawberries.



So when I saw these beauties in the produce section for $2/lb I decided to take a chance. Strawberries are truly a superfood : high in fiber, antioxidants, vitamin C, and manganese. One cup of strawberries is just 43 calories and provides 136% of the RDA of vitamin C and 13% of the RDA of fiber. The red pigments are antioxidant, the phenols are anti inflammatory and that combination is protective against cancer and age-related deterioration of the eye. Strawberries are also a good dietary source of manganese, an anti inflammatory and antioxidant mineral that contributes to bone strength and cardiovascular health. Along with other berries, strawberries are a low glycemic food; combine this with all the properties mentioned above and they are a smart choice for a sweet treat for diabetics.

I was pleasantly surprised by how good these strawberries from California turned out to be (they were the perfect accompaniment to our breakfast for dinner tonight)!



But I'm really looking forward to when the strawberries in my garden will ripen so I can have them my favorite way: plucked fresh and warm from the sun!
What a yummy way to welcome spring!

Meal Planning and Grocery Shopping Tips

"What's for dinner?" This used to be a question that caused a lot of angst in my life. Often asked in my own head—but also by my husband or one of my children—in the late afternoon or early evening, it would put me into a state of agitation: searching through the fridge, freezer, and pantry to see what we had on hand and what I could possibly create. Dinner was usually a thrown-together affair (though even in these frazzled times, it was still most often made from scratch) served late in the evening. Grocery shopping, while less angst-ridden, was often inefficient, off-budget, and very frequently included the purchase of perishable items that went bad before they were used or unneeded items that got lost in the pantry.

After literally years of dreading the question "what's for dinner?" I finally wised up and developed a plan of attack to save my sanity (and my grocery budget). This plan involved 3 key components:

1. Organizing the pantry (and the fridge) and keeping it stocked with bulk items that we eat frequently.
   
2. Creating a weekly meal plan.
   
3. Creating my shopping list(s) using a simple equation: All ingredients needed to make the dinners for the week – pantry items already on hand = weekly shopping list(s).
   

The Pantry

I dream about a walk-in pantry like the one we had growing up, but my "pantry" actually consists of a large cupboard in the garage, another in the house, a drawer in my buffet for potatoes, onions, winter squash, etc, and my spice cabinet. There used to be no real rhyme or reason to the organizational system—mainly it relied on my semi-photographic memory of where I had stashed something (which failed terribly when the boys or my husband would rummage around for snacks). Now, I've created an organization system that works much better for my space—the key being that items are much more easily visible, bulk containers are labeled with their contents, and shelves are organized by category (eg—baking supplies, canned savory foods, canned fruit, dried pasta, rice, beans, and snack foods are separated into specific locations). See my nicely organized pantry:

You should organize your fridge and freezer in the same way. I haven't taken the final step to complete organization by making an inventory, but can definitely see the value in that (it would save the perusal through the cupboards, fridge, and freezer that I do as I complete my shopping list each week). It would also help keep food from expiring before you get around to using it.

The Weekly Meal Plan

At my house, this means planning home-made dinners (with occasional eating out) for the full week. I usually make big enough meals that there are leftovers—either for another dinner to eat the next night, to freeze for later, or to be lunch for my husband and I the next day. Breakfast and lunch are pretty much fend-for-yourself meals at our house but I make sure we have ingredients on hand for both. I'm fortunate to be able to be home early enough most evenings to cook unhurried dinners from scratch and my meal planning works around the nights I work later and don't have as much time to cook. Even if you work full time, you could still plan home-made meals for the week and do most of your prep work and cooking on a day off so all you have to do is throw a pre-made dish in the oven when you get home or toss together pre-prepped items (such as a quick stirfry). Here's my meal plan for this week (I painted my cupboard doors with chalkboard paint just so I could do this):

As I plan my dinners, I try to include a variety of proteins, veggies, grains, etc. so we aren't eating the same thing over and over—it's a very loose rotation diet (which helps reduce the development of food allergies—I'll plan to write a post about this in the near future). I plan more elaborate dinners for the nights I have more time to cook and easy dinners (soup & sandwiches, tacos, doctored pizzas, and frozen leftovers are typical for us). Over the past year, I've also made an effort to have one meal a week where one my boys is in charge (for Christmas 2010 I make them aprons, chef hats, and oven mitts and gave them kid-friendly cookbooks—look for future posts about cooking with your kids). Having your kids help with cooking goes a long way with picky eaters!

The Shopping List(s)

Working from one day of my meal plan at a time, I determine the necessary ingredients, check if I already have them on hand, and whatever I don't have goes on the list. Focusing on one meal at a time helps me make sure I don't forget anything and thus eliminates extra trips to the store. After I've got everything for dinner, I'll add extras for breakfasts and lunches such as milk, sliced bread, cereal, fruit for snacks, etc. If I've stayed with my plan, this usually means that I only have to grocery shop once a week and I make a trip to Costco about once a month. How you make your list is up to you but I paid for an app for my iPhone that memorizes items as I add them, let's me indicate quantity, categorizes items by where I find them in the store, creates separate lists for separate stores—an even lets me email the list to my hubby on days when he's kind enough to do the shopping on his way home! Otherwise, I would recommend creating master lists on your computer where you can highlight the items you need and add to it as necessary.

So, that's how I rid myself of "what's for dinner" angst! And just for fun, here's a pic of last night's dinner from my meal plan:

How do you approach meal planning and grocery shopping? Does it stress you out? Are these tips helpful? Please share!

Packing a Lunch for School

This post came about after reading about the “Pink Slime” in the Huffington Post this morning. Getting good and nutritious food for our school kids is such an important issue as it can affect so many aspects of their lives: learning ability, emotions, and physical activity. Having a well fed kid can make the difference in their attitude and how they interact with those around them. The most immediate thing I can think of to help combat the food problem in schools today is to pack your kids lunches yourself.  Next would be advocating for better lunches to be served in schools, but who knows how long this process might take? I would love to give Jamie Oliver a high five and join him in his crusade to improve school lunches. What we can all do right now is to sign his petition for better school lunches.

Here is what I am doing:

This year my little dude started preschool, and with preschool came my first foray into lunch packing for the kiddo. The school had some requirements: no packaged foods that have sugar as a main ingredient, no cookies or candy, and it must be packed in something that can be opened and closed by the kids themselves.

The first thing I tackled was the packaging. I took O to The Container Store and wandered down the lunch box aisle and had him practice opening and closing a variety of lunch boxes. We finally settled on this one. It holds a sandwich and fruits, veggies or crackers, and fits perfectly in the insulated lunch bag I found on the next aisle over (I was going to make one but I couldn’t beat the price). The downside of this box is that it does not hold soupy things (yogurt or applesauce) or juicy things (kiwis or sweet potatoes) and it is the only thing that fits in the bag so there is not room for a second container for the soupy and juicy lunch items. But it has served us well since September.

The items I pack are usually a PB and jam or honey sandwich on Dave’s Killer Bread, apples, carrots, and almonds or crackers. Sometimes I will try to slip in some celery sticks or cauliflower to see what happens, but they usually come home uneaten. My philosophy on food with my family is whole grains as much as I can and always offering a range of vegetables and fruit. I don’t get too hung up if he doesn’t eat everything I offer. I believe just having it around and being exposed to it will serve him well as he grows up and develops his own eating habits.

So if you can: brown bag it!

What do you pack for lunch for your kiddos? Share with us below in the comments or on our Facebook page.

The Doctored Pizza

I'm sure you've been there... shopping at a warehouse store, feeling uninspired and unmotivated to cook dinner from scratch for one reason or another (mine today being I've finally succumbed to the plague that has infected my family). And then you see it: the take-and-bake pepperoni pizza, on sale for $5.99, and you think, "Now that I can work with."

I have have a hard time pointing out any health benefits of pepperoni pizza, but I do know how to make it healthier. I have always argued that pizza can be a perfectly complete meal: it certainly covers all the food groups when you do it right. So, when life gives you pepperoni pizza, make combination! At our house tonight, that means add spinach, artichoke hearts, sundried tomatoes, and feta (to everyone but Big C's quarter--he likes apples sliced on to his when it comes out of the oven).





So, the lesson is: none of us can do it perfect all of the time, but we can always make it better!

Easy Egg Breakfast

The hardest part about changing my eating habits is getting a good healthy breakfast. A friend passed on this quick, easy and mobile way to get a healthy portion of protein.

You will need:
One corn tortilla
One egg
A slice of cheddar cheese (optional)
A nonstick frying pan or a small amount of olive oil
Salt

Place tortilla in pan and start heating.
Once the tortilla is hot slowly crack the egg on top of the tortilla.
Break the yolk and the white, a little will run off the side but most of it will stay on the tortilla.
Sprinkle a little salt on and let cook for a few minutes.

Once the egg starts to set up flip the whole thing over.
Let cook for about half a minute till egg is cooked through.
Flip back over and slide onto a plate.
If you want cheese place a slice on one half and let melt.
Fold it like a taco and walk out the door with breakfast in hand.

Alternatively you could add tomatoes to the taco style fold.

Enjoy!!

Breaking Radio Silence

Chef Brett is back,after months of ignoring my blogging responsibilities I'm ready to share my culinary inspirations again. The holidays have come and gone, I weathered my first holiday break from preschool, and our first major health issue - tubes in my 3.5 year old's ears. I'm ready to cook again.
What should I cook? Well what I would like to cook is spaghetti ala carbonara (freshly cooked noodles tossed with hot bacon, eggs and parmesaen - the heat of the noodles and bacon grease cooks the eggs making a salty creamy noodle dish.) But I am not going to cook or eat at that because I want to build better eating habits. So last week I started a new system as follows:

• Brainstorm meals for the week as a family on Sunday mornings

• Plan four fresh meals a week

• One day will be leftover day

• Two days will be frozen food days (frozen food days can also be eating out days)

• When making soups or casseroles will make enough to freeze to provide for the future frozen food meals

With this plan I am hoping to eat better and save money. I also am hoping to loose some weight by creating better eating habits.The healthy habits I am trying to implement are:

• eating a salad type thing and/or steamed veg at every meal

• only eating meat 3 times a week

• making sure to snack more frequently so that while I am making dinner I don't eat two string cheeses and 3/4 cup roasted almonds (in smaller portions a healthy snack but when too hungry appetite ruining).
• only eating when hungry, not just because the clock says its time to eat

Come back in a day or two and I will share this week's menu and some recipes! (Really, I will be here, I am recommitting to this blog and Doctor Crystal).

When the Dog Bites, When the Bee Stings

Both Chef Brett and I have recently shared some of our favorite kitchen gadgets with you (see here and here) and that inspired me to share some of my favorite (read practically indispensable) medically-oriented home items. So, read on and prepare to stock your alternative medicine cabinet!

HOMEOPATHIC REMEDIES
Whether they are single remedies like arnica montana (for trauma and bruising) and Apis mellifica (bee stings) or combination formulas for colds, flus, and teething infants, homeopathics are an indispensable part of my medicine cabinet. They stimulate healing, have no side effects, no drug interactions, and are safe for ALL ages.

ESSENTIAL OILS
I have a small collection of essential oils that I like to have on hand. Lemon is a natural disinfectant (I like to add 10 drops to my kitchen soap, a few drops in the garbage disposal when it's smelly, or a few drops in a sinkfull of water to wash produce!. I keep peppermint in the car (it's great for motion sickness--just hold it in front of the vent in the car!). I apply lavender topically when I burn myself cooking (I try not to, but it happens from time to time...). I also love some of my blends for immune boosting and stomach upsets.



TEMPLE THERMOMETER
I LOVE this (and I use it at my clinic as well)! Just hold it on your temple and you have an accurate temperature reading in 6 seconds--an absolute must have if you have an infant. And it's handy for older kids and adults too.


ALOE VERA & NATURAL INSECT REPELLANT
We're pretty outdoorsy at my house and these two items get quite a bit of use In the summertime. I'm not a fan of sunscreen so inevitably we get a few sunburns early in the summer before we've soaked up enough vitamin D and have a good base tan going. Aloe is great for soothing burns: store it in the fridge or even freeze it into cubes for even more relief! Most commercially available bug sprays are horribly toxic so we use essential oil-based ones at our house. Taking extra B vitamins and eating lots of garlic also makes you less appealing to bloodthirsty insects!

CASTOR OIL WRAPS & PACKS
I'm not a fan of castor oil internally (my midwife threatened me with it when I was overdue with my first baby so I went into labor rather than having to drink it ;). But used topically it is truly awesome. Used on the abdomen, it stimulates detox, aids digestion, and reduces inflammation (see here for instructions for use). The antiinflammatory benefit of castor oil also makes it a great choice for sprains and strains. Sprained ankle? Wrap with a piece of flannel saturated with castor oil under your ACE bandage to reduce swelling and speed your healing. It's great for carpal tunnel syndrome as well.

TEA, HONEY & GINGER
I always have an assortment of Traditional Medicinals teas in my cupboard. They have formulas for everything from menstrual cramps to coughs. While they may not be the most potent herbals out there, I love them for their convenience and accessibility. I usually fortify all their immune formulas by adding honey (see my post about honey's health benefits) and fresh ginger root (ginger aids digestion and has warming effects that help boost immune cell function).

And my absolute favorite thing in my home health toolbox...?


WOOL SOCKS!
Wool socks are the key ingredient in the amazing, magical hydrotherapy treatment that is warming socks! Warming socks are a wonderful way to boost your immune system. Worn for 3 nights in a row at the earliest sign of a challenge to your immune system, warming socks can knock out that cold and flu before it has a chance to incapacitate you. And they are great for kids too! For instructions on how to do warming socks, go here!

So, there you have it (though I guess I didn't cover dog bites, did I?). I hope you find this helpful--and timely too as these items make great stocking stuffers and holiday gifts!

Stay healthy everyone!
Dr. Crystal