Eat, Drink, Live Longer

On average, parents serve up an estimated 28,000 meals and snacks during their child's lifetime. That's one BIG reason it's important to get this whole feeding thing right! My podcast guest this week is Jill Castle, MS, RDN an expert on feeding styles and child nutrition. While she says good nutrition is a key component to raising healthy kids, Jill believes the "how to" of mealtime is just as critical. Tune in to find out why the Authoritative style of family feeding is the gold standard.

Jill is the host of The Nourished Child, which you can find on iTunes and other popular podcast sites. She is the author of Eat Like a Champion and co-author of Fearless Feeding. Her four children are now teens and young adults, and like me (and many of your, I'm sure), she has faced plenty of mealtime challenges. Her own experiences fueled Jill's passion to teach parents about the do's and don'ts of feeding kids.

Tune in to hear about the four most common styles of feeding--Authoritarian, Permissive, Neglectful, Authoritative--identify your style, and discover best practices for feeding families. Are you a clean-your-plate parent? Is your kitchen open 24/7? Or do you practice a "love with limits" style? You won't want to miss this show because some styles can actual sabotage a child's health over time.

More in this episode:

• Jill's go-to family recipes -- homemade meatballs and spaghetti sauce; beef in a Crockpot; grilled meats.
• The importance of your family feeding style and why parents would be better served if they learned this skill before they had kids!
• Everything you need to know about the four feeding styles.
• Authoritarian feeding is the "old school" style where kids are told to clean their plates.
• The common pitfalls of the Permissive style where the kitchen is open 24/7 and kids can eat whatever they want and whenever they want.
• A Neglectful feeding style can lead to insecurity and overeating.
• Why an Authoritative style is the gold standard feeding style. Jill calls it "Love with Limits."
• Think about the child you have in front of you and make decisions based on their temperament.
• Balanced eating is always the key.
• Jill's favorite cookbooks and celebrity chefs.

Links and Resources

Jill's blog post: What's your feeding style?

https://jillcastle.com/childhood-nutrition/whats-your-feeding-style/

What's Your Feeding Style? Click here for the free printable:

file:///Users/lizweiss/Downloads/getPart%20(6).pdf

The Nourished Child Blog: www.jillcastle.com/blog

Podcast: www.jillcastle.com/podcast

Website: www.jillcastle.com

Books: Fearless Feeding and Eat Like a Champion both on Amazon

Several other ebooks on Jill's website here: https://jillcastle.com/books-authored-by-jill-castle/

Jill's TED Talk: https://www.youtube.com/watch?v=EFpHZQq0qDQ

Twitter: https://twitter.com/pediRD

Instagram: https://www.instagram.com/i.am.pedird/

Facebook: https://www.facebook.com/thenourishedchild/

If you're hungry for ways to stretch your food dollars at the supermarket, you're in luck. On today's podcast, you'll be eating well on just $4.00 a day. Why $4.00? That's the amount provided by SNAP, the USDA's food stamps program and the inspiration behind Good And Cheap, written by Leanne Brown. From large families and seniors to college students, people across the country face food insecurity every day. Whether you want to save pennies on your weekly grocery bill or cut your food budget in a big way, my guest, Leanne Brown, makes saving money at the grocery store doable, delicious, and nutritious.

Leanne is a big proponent of cooking from scratch using real, wholesome, unprocessed foods. She says eating on a budget doesn't mean you have to live on ramen noodles. The recipes in her book are inventive, creative, and mostly plant based, because meat is expensive. Good and Cheap is available for purchase, or you can head to Leanne's website and download a copy (English or Spanish) for free. And if you do purchase a copy, a second copy will be donated to someone in need.

Read on for Leanne's recipes for Brussels Sprouts Hash and Eggs and Cauliflower Cheese ... and to enter to win a copy of Good and Cheap.

I'm giving away a copy of Good and Cheap: Eat Well on $4/Day by Leanne Brown (Workman, 2015)

To enter to win a copy, leave a comment at the end of this post telling me about your family's favorite budget meal and/or your best tip for saving money at the supermarket. Or tell me why you'd love to win this book. (U.S. entries only, please). Giveaway ends December 27th at noon Eastern, and I'll pick the winner at random.

Show Highlights:

• The whole story behind why Leanne decided to write Good and Cheap.
• The Good and Cheap Kickstarter story.
• How Leanne blends quality food with a strict food budget.
• Eat less meat, increase your vegetable consumption, and buy eggs.
• How you can repurpose wilted vegetables in recipes like crustless quiche.
• Ideas for using up leftover fish, including fish tacos or a seafood omelet.
• Leanne's recipe for Brussels Sprouts Hash and Eggs.
• Saving money by meal planning, getting organized, freezer cooking, and cooking from scratch.
• Download my 7-Day Meal Planner for FREE!
• Take advantage of oatmeal. It's only as boring as your imagination.
• Leann's recipe for Cauliflower Cheese.
• My recipe for Corny Salmon Cakes.
• Leanne's favorite recipe in the book: Chana Masala.
• Leanne's favorite cookbook that changed her life.

Resources

Get Your Copy of Good And Cheap: https://cookbooks.leannebrown.com/good-and-cheap.pdf

7-Day Meal Planner:

https://www.lizshealthytable.com/7daymealplanner/ Tips For Saving at the Supermarket:

Facebook: https://www.facebook.com/eatgoodandcheap/

Twitter: @leelb

Instagram: @leanneebrown Leanne's Website

Today, on the Liz's Healthy Table podcast, we're talking about pulses–dry beans and peas, lentils and chickpeas, soybeans and peanuts. I know. I know. This is the show you've all been waiting for. Right? Right! Pulses are versatile and yes, they can also be pretty exotic. They're nutritious and KIDS LOVE THEM. At least that's been my experience and the experience of my guest, cookbook author and mom, Jenny Chandler.

Jenny Chandler is a mom, a cooking instructor, author of four cookbooks including The Better Bean Cook Book and Great Food for Kids, and my go-to expert on pulses. In 2016, she served as the International Year of Pulses Special Ambassador for Europe, which may sound fancy, but Jenny is one of the most down-to-earth chefs I've ever met. She's from the UK, and we became fast friends last year when we met at a nutrition conference in Vienna. She was there to talk about, you guessed it, pulses.

On the show, we offer a primer on cooking with pulses, explain why they're sustainable and nutritious, and we share two recipes from Great Food for Kids for Super-Speedy Bean and Tuna Salad and Indian Lentil and Tomato Dal. Jenny also talks about getting your kids into the kitchen to cook with you and ultimately, on their own.

You can read the full show notes and access all the resources at www.lizshealthytable.com.

A few weeks ago, I traveled to Chicago for the Food & Nutrition Conference and Expo, fondly known as FNCE. In addition to attending scientific sessions and hearing from thought leaders like CNN's Sanjay Gupta, Kimbal Musk, co-founder of The Kitchen, and Dayle Hayes, MS, RDN from School Meals that Rock, I wandered through the Expo hall tracking innovative new food products and exciting nutrition trends. On this week's show, trends tracker and fellow dietitian, Janet Helm, MS, RDN joins me to dish about her favorite food finds, my top picks, and mouthwatering innovations making their way to a supermarket near you.

Janet's blog is called Nutrition Unplugged, and she's my go-to resource for food trend news. I always love hearing about her insights at FNCE, which is why I invited her to chat with me on today's show. Overall, these were the biggest themes we noticed at the show:

> What's Old is New Again: New food trends are fun to track, but sometimes those tried-and-true favorites make a comeback. Cottage cheese anyone? > The Power of Probiotics: With so much buzz about the health benefits of good bacteria, it was no surprise probiotic foods were everywhere. > Plant-based Milks: From almond and peanut milks to milks made with pea protein, non-dairy milks were a big hit at the Expo. > Plant-based Diets: Beans and lentils are having a moment! > Allergy-free Foods: Gluten-free was all the rage for the past few years, and now we're seeing lots of products free from the top 8 allergens.

Show Highlights:

• Janet shares her personal history and what she finds so interesting about food trends.
• Plant-based foods are the trend! Learn ways to eat less meat without giving up your favorite flavors.
• Everyone is nuts about nuts, even with the rise of allergies.
• Why natural food producers are now coming to FNCE.
• Our favorite healthy convenience foods and snacks.
• The pros and cons of home food delivery services.
• Probiotics are everywhere. Healthy guts rejoice!
• Bigger companies and mainstream food producers are responding to consumer demand for clean labels.
• Smaller brands are turning to Amazon to get their products to the world.
• Old-school foods are getting a new look and feel.
• Sorghum is on the rise, and quinoa is here to stay.
• Focus on the farmers, the inspired Ocean Spray cranberry bog, and technology that allows food to tell its story.

Ways to Connect with Janet Online

https://www.nutritionunplugged.com/

Janet Helm on Twitter: https://twitter.com/JanetHelm

Janet Helm on Facebook: https://www.facebook.com/nutritionunplugged/

Resources discussed:

Academy of Nutrition and Dietetics: http://www.eatright.org/

FNCE: http://eatrightfnce.org/

Kimbal Musk: http://www.thekitchen.com/

The Kitchen Community: https://thekitchencommunity.org/

Muuna Cottage Cheese: http://muuna.com/

Campbell's Well Yes! Soups: https://www.campbells.com/well-yes/soups/

Farmhouse Culture: https://www.farmhouseculture.com/

Lifeway Kefir Cups: http://lifewaykefir.com/family/kefir-cups-cheese/

Nancy's Kefir: https://nancysyogurt.com/products/organic-kefir/

GoodBelly Probiotics: http://goodbelly.com/

Bolthouse Farms plant-based milks: https://www.bolthouse.com/

Veggemo: https://veggemo.com/whats-veggemo/

Cybele's: http://cybelesfreetoeat.com/

Cali'flour FOODS: https://www.califlourfoods.com/

Wondergrain: http://www.wondergrain.com/products/

NOW Foods Q Cups: https://www.nowfoods.com/q-cups

Biena Chickpea Snacks: https://bienafoods.com/

P-nuff Crunch: http://pnuff.com/

Yumbutter: http://yumbutter.com/

Elmhurst: http://www.elmhurst1925.com/

Bizzy Bee: https://onafoods.com/collections/all

Daily Harvest: https://www.daily-harvest.com/

Rachel Paul's Healthy Bars: https://www.rachelpaulsfood.com/

V8 Green Juice: https://www.campbells.com/v8/v8-veggie-blends/blends-healthy-greens/

Wasa Crackers: http://www.wasa-usa.com/

Quaker Oats: http://www.quakeroats.com/product/hot-cereals/Instant-Oatmeal-Cups.aspx

Adding good nutrition to your family's table starts with flavor. After all, if your food doesn't taste great, no matter how healthy it may be, no one will eat it. That's why I like to shake things up with my recipes by turning to interesting cuisines and countries from around the world, including Mexico. Avocados, beans, chicken, eggs, mangos, and chile peppers (some are surprisingly mild!) can be found front and center in Mexican kitchens, and each brings a world of possibilities to the table. Joining me on this week's show to demystify Mexican cooking and share some of her family's favorite recipes is Pati Jinich. She's a cookbook author, PBS cooking show host, and the mother of three boys. I hope you'll tune in for a taste and travel adventure Pati.

Pati Jinich is the host of Pati's Mexican Table on PBS. Each season she explores the culture and cuisine of a different region of Mexico and then turns those culinary experiences into recipes home cooks everywhere can make for their families. Here in the U.S., when we think about Mexican food, tacos and tortillas come to mind, but there is so much more to this diverse and beautiful cuisine as you'll learn after hearing Pati's story.

On the podcast, Pati and I talk about the foods from her childhood in Mexico and how her experiences shaped how she feeds her family today. She shares her favorite guacamole recipe, and we talk about two recipes that I made from newest cookbook, Mexican Today: Meatballs in Guajillo Sauce with Zucchini and Asparagus, Mushroom, and Goat Cheese Enchiladas with Pine Nut Mole Sauce. Did you know there are hundreds of ways to make mole sauce? Me neither!

Show Highlights:

• Pati shares how she balanced her Mexican heritage and foodways while raising her sons in the U.S.
• Tips for drawing your teens back to the table with delicious food.
• How I met Pati on Nantucket this past summer! She's such a delight.
• Defining the fascinating and wondrous cuisine of Mexican.
• Pat's recipe for Mexican mac and cheese and her family's favorite guacamole.
• How her TV show, Pati's Mexican Table, explores the rich history and cuisine from different regions in Mexico.
• Mixing European flavors from Patty's immigrant grandparents with the traditional spices and flavors of Mexico.
• How her family adds a Mexican twist to traditional matzo ball soup.
• Substitutes for cilantro (for all you cilantro haters out there).
• Pat's recipe for Asparagus and Mushroom-stuffed Enchiladas with Mole Sauce.
• How it's easier today to find the chiles and ingredients you need to make authentic Mexican food at home.
• Pati gives us an update on Mexico after the earthquakes.
• How Mexican food can be flavorful and healthy.

Links:

My email: [email protected]

Connect with Pati:

Get Pati's Book: Mexican Today: New and Rediscovered Recipes for Contemporary Kitchens

Pati on Twitter

Pati on Facebook

You can read the full show notes at www.lizshealthytable.com.

As you might know, I've been a little obsessed with Kombucha lately. Kombucha is a lightly fermented tea that's a little fruity, a little fizzy, and good for your gut to boot! The power comes from the biological process of fermentation. Fermented foods are often the unsung heroes of the culinary world. Practical and nutrient-rich foods like pickled vegetables, kombucha, and sauerkraut have a unique range of benefits all their own. Today, I'm talking with Sandor Katz, the King of Fermentation himself about why we should be excited about eating fermented food!

It might be surprising to you to find out that the superpowers of fermented foods do not come from the foods themselves. Instead, the cultures of good bacteria and yeast are the heroes. These probiotic foods can lead the way to a healthier gut and more balanced nutrition. Would you like to know how to harness the power of fermentation to feed your family? Sandor and I talk about all the wonderful flavors and sensations that adding foods like pickles and yogurt can bring into your kitchen. Sandor will also share his favorite ways to enjoy fermented vegetables, and I decided to take the plunge and try my hand and making sauerkraut. I hope you enjoy this fascinating conversation about the microscopic heroes hiding in unexpected places. It only takes a little time and know-how for them to spring into action! Let's dive into fermentation today.

More to learn in this episode:

• Sandor shares his unlikely journey to become the King of Fermentation.
• What exactly happens during the pickling and fermenting process.
• Your shopping list of fermented foods.
• The health benefits of consuming Good Bacteria.
• How much fermented food should you be eating? Sandor has the surprising answer!
• The 101 on Kombucha.
• Sandor shares his tried and true sauerkraut methods.
• The fascinating history of fermented milk.

You can read the full show notes and resources at www.lizsheatlhytable.com

Today, we are all about reinforcing your healthy diet with Omega-3 Fatty Acids. Typically, my show is more "apron" than "lab coat," but today we are going to dig into some of the incredible health benefits of a diet rich in Omega-3s. Scientists have been studying heart-healthy Omega-3s for a while now, so let's break down that research into easy, yummy ways to feed your flock.

We know Omegas are good for your heart but did you know they are essential for just about every system in your body? Incredible, right! My guest today is Adam Ismail, director for GOED (the Global Organization for EPA and DHA,) a seafood enthusiast, talented chef, and devoted father. He is on a mission to ensure that consumers are educated on the miraculous benefits that a diet rich in Omega-3s can provide. Together, we will get to the bottom of why and how Omega-3s can transform the health of your family.

In this episode, I'll also share my delicious recipe for Teriyaki Salmon, Snow Pea, and Carrot Foil Packets. It is so easy and delicious and packed with the Omega-3 nutrients you need. Adam will share why it is essential for mothers to get enough DHA and EPA, and he'll also break down the trailblazing research being done on Omega-3 treatment for concussion patients. As always, we'll be sharing our favorite ways to eat and enjoy Omega-3 rich seafood, as well as giving you the inspiration you need to take the science of Fatty Acids right to your table. Confused about Omega supplements? Adam will clear that up for you!

Are you ready to give your heart and brain a boost? Then dig into today's podcast!

Today's show is all about tips and tricks for making family mealtime easy with freezer cooking. That's right! Your humble freezer is full of untapped potential. Freezing meals saves time and money, and it can easily expand your cooking skills as well as your family's appreciation for new foods and flavors. Are you ready for a freezer feast? How about a freezer party? This week's guest, Rachel Tiemeyer, takes us on a deep dive into our frosty freezers.

This week, Rachel and I will chat about how you can get started freezer cooking today. She will share how you can start your own freezer club and throw a freezer cooking party with all of your friends. Are you worried your thawed-out meals will taste mushy or stale? No worries there! Rachel will share her best practices for saving your food from freezer burn. We also discuss a few of the surprising ways your freezer can save your food longer, and so you can reduce food waste.

Along the way, Rachel and I will both share our go-to freezer cooking recipes, like the Cheddar Chive Burgers filled with fresh herbs and full flavor. I'll also dish the details on my cooking experience with Rachel's Sheet-Pan Lemon Garlic Chicken and Veggies. It was a huge winner for me, and I know it will be for you. There are so many gems inside Rachel's book, and all of them use whole, healthy ingredients that your family will love.

Breakfast! Is it really the most important meal of the day? What's all the buzz about getting more protein at breakfast? And does it matter if you eat breakfast the minute you wake up in the morning? If you're curious about breakfast or just looking for a few new and nutrient-rich recipes, I've got you covered on this week's Breakfast Benefits episode with guest, Lauren Harris Pincus.

Lauren's new cookbook, The Protein Packed Breakfast Club, is filled to the brim with delicious and balanced recipes to help you make the most of her breakfast. Today, I've asked Lauren to help me break down the science of breakfast into bite-sized pieces, perfect for changing your lifestyle one plate at a time. Together, we will share our mutual love of blueberries, dish about our best recipes like my Savory Oats with Shiitake Mushrooms and Spinach, and show you just how easy and delicious it can be to eat protein at breakfast.

More in this protein-packed episode!

• Childhood struggles with weight-gain influenced her views of food and nutrition.
• You can understand the science of breakfast!
• Breakfast jump-starts our body's metabolism.
• The cognitive benefits of eating breakfast.
• Timing your "breakfast" within two hours of waking up.
• The most common breakfast issue? They don't know what to eat for breakfast!
• Lauren shares a favorite pancake recipe from her book.
• What's the deal with protein powder?
• Easy grab-and-go recipes for your teens as they rush to the bus!
• Pitfalls of the typical American diet.
• Lauren's favorite cook book picks.

Resources

Check out Lauren Online

http://nutritionstarringyou.com/

Enter to Win a copy of The Protein Packed Breakfast Club!

Follow Lauren on Twitter, Instagram, Pinterest or Facebook. @LaurenPincusRD

Recipes

Savory Oats with Shiitake Mushrooms and Baby Spinach.

https://www.lizshealthytable.com/2017/08/21/savory-oats-shitake-mushrooms-baby-spinach-eggs/

Maple Pumpkin Pancakes

https://www.lizshealthytable.com/2015/10/23/pumpkin-maple-pancakes/

Welcome back to another fun and food-filled episode of Liz's Healthy table! School is back in session, or it will be soon, and it's time to start thinking about ways to fuel your family with healthy foods to get them through the school day. Today, I have my friend Rebecca Scritchfield on the show. We are going to discuss the ways that you can feed your family with healthy food that is simple and stunning.

Rebecca is a dietician and a mom of two beautiful girls, ages 3 and 5. Rebecca knows that it can be a bit of a puzzle to eat well with your kiddo's picky pallets. Instead of food being a struggle, Rebecca wants you to find joy in the food you eat. Today, she is going to show you how to eat well using some of those beautiful Zespri Kiwifruits that sing of sunshine and sweetness. That's right—summer is not quite over yet! You'll want to check out all of the recipe links below to bring bright summer kiwi into your weekly meals.

• Rebecca's secret weapon for meal planning and packing school lunches.
• Life-saving snacks, even for the pickiest eaters.
• The delicious differences between green kiwi and Zespri Sungold Kiwi.
• Rebecca and I share our favorite sun-filled recipes to bring bright flavor to your table.
• Create a snack with your kids! Grab your inspiration from Rebecca's Kiwi Boats, Buried Treasures, and Kiwi Sunflowers.
• Exploring the versatile uses for the Sungold Kiwifruit.
• Rebecca's trip to New Zealand to learn all about growing kiwis.
• Storing and using kiwi fruit to get the best quality.
• Rebecca's top cookbook pick: So Easy by Ellie Krieger.

Sponsors

Zespri Kiwifruit

http://www.zesprikiwi.com/

Bush's Beans

My friends at Super Healthy Kids

http://www.superhealthykids.com/

Find all of my recipes from this episode and more!

https://www.lizshealthytable.com/