Liz Weiss - No Whine With Dinner: 150 Healthy Kid-Tested Recipes from the Meal Makeover Moms

No Whine with Dinner 2011 by Liz Weiss and Janice Newell Bissex

All rights reserved. This book may not be reproduced in whole or in part, in any form or by any means electronic or mechanical, including photocopying, recording or by any information retrieval system now known or hereafter invented, without written permission. For information, email .

Library of Congress Control Number: 2010911464

ISBN-13 978-0-615-38122-0
ISBN-10 0-6153812-2-7
e-book ISBN 978-0-87197-569-0

Edited by Wendy Smolen
Cover and Interior Design by Carol Shufro
Food Photos by The Meal Makeover Moms
Author Photo by Lynne McGraw
Ginger Drizzle Cookies Photo by Colin Campbell
Nutritional Analysis by Janice Newell Bissex, MS, RD

Other books by The Meal Makeover Moms:
The Moms Guide to Meal Makeovers (Broadway Books 2004)

Published by M3 Press
Melrose, MA
www.MealMakeoverMoms.com

Manufacturing and Distribution:

An imprint of

P.O. Box 305142
Nashville, Tennessee 37230
800-358-0560
www.swpublishinggroup.com

The recipes and recommendations in this book are not intended to replace the advice of a qualified health professional. The authors and publisher expressly disclaim responsibility for any adverse effects incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

Printed in the United States of America

This book is dedicated to our moms, Sylvia Weiss and Carol Newell, whose delicious homemade meals instilled in us the importance of gathering our own families around the table, to our husbands, Tim and Don, and our children, Josh and Simon and Carolyn and Leah, and to the hundreds of moms and kids who tested and tasted our recipes and shared their best mealtime secrets.

~ Liz and Janice

Contents

INDEX

Introduction

We all want the best for our children, and eating a well-balanced diet is certainly up there in terms of whats best. But when kids hit the reject button every time you serve a new food (especially if its green), it sets the stage for dishes like mac & cheese, chicken nuggets, and hot dogs to become staples at the dinner table. Taking this path of least resistance the wrong fork in the road, if you will can certainly keep mealtime complaints at bay, but it establishes a pattern of poor eating habits, and feeds right into the demands of your pickiest eater.

As registered dietitians, we understand the importance of serving healthy, well-balanced meals, but as moms ourselves, we realize that no matter how super nutritious a meal may be, unless it appeals to kids in a big way, they just wont eat it. Since our first book, The Moms Guide to Meal Makeovers, was released in 2004, we have been networking with moms around the country (and the world). Via our website, MealMakeoverMoms.com, through our blog, Meal Makeover Moms Kitchen, our weekly radio podcast, Cooking with the Moms, Facebook, Twitter, and our e-newsletter, we have built strong online relationships based on the sharing and exchange of ideas.

Our followers are constantly on the lookout for nutritious recipes to add to their nightly repertoire, new ways to get vegetables on the table, and meals that appeal to both parents and kids. From a survey we conducted in 2009 of nearly 600 moms nationwide, we learned that the number one obstacle to getting children to eat healthy, well-balanced meals is picky eaters who whine and complain. Their mealtime challenges inspired us to write No Whine with Dinner, a book designed to give busy parents nutritious recipes the whole family will enjoy.

We know this book comes at a critical time. Todays youth are heavier than ever with 34% overweight or obese. We have a nation of children overfed on fat, sugar and salt, and underfed on fruits, vegetables and whole grains. Recently, high profile advocates from doctors and dietitians to chefs and even First Lady Michelle Obama have stepped forward to tackle the growing crisis of childhood obesity. We believe that by turning childhood nutrition into a national priority, the quality of foods available in school cafeterias, supermarkets, restaurants, and, of course, at the family dinner table will improve dramatically. And to that end, so will our childrens health. To support the effort, we have filled these pages with practical, real-life advice and easy-to-follow, taste-tested recipes that moms and dads everywhere can use to deliver fresh, flavorful, and nutrient-rich foods to their families.

Yes, there are skeptics who believe feeding kids a healthy diet is a lost cause. Others believe that adding pureed vegetables to everything from brownies to the breading on chicken nuggets is the best way to get more nutrition into kids diets. Our approach is more optimistic and revolves around the simple premise that kids will eat an array of nutritious foods colorful fruits and vegetables, hearty whole grains, seafood, and even beans, if and heres the catch they are presented in a way that appeals to their senses. The way a food crunches, how it smells, and the way it looks can make or break a childs willingness to try it. Presentation is key. Just imagine the surprise when your child, once labeled as picky, gobbles up his broccoli because now its steamed until crisp-tender versus cooked to death and topped with a golden cheese sauce. Dont drop your jaw when he favors a smoothie brimming with bananas and frozen berries over a sugar-sweetened juice drink, or slurps every last spoonful of homemade soup because our recipe calls for crushed tomatoes instead of the usual lumpy diced ones. We didnt just dream up this mealtime utopia. Weve actually seen it happen. Again and again.

We dont believe in "kid foods." All of our recipes Perfect Parsnip Fries, Banana Brownie Waffles, Chicken Pot Pie Bundles, Ginger Drizzle Cookies have widespread appeal, are made with color and flavor in mind, and incorporate nutritious ingredients into their essence. We dont go overboard on the nutrition thing either, so youll never see recipes like sugar-free, fat-free, oat bran muffins or dishes packed with so many vegetables even the most open-minded eater would balk. It takes time for kids taste buds to come around to liking new foods, which is why we ease them in with familiar flavors and preparations. A cup of whole wheat flour in Peanut Butter Power Cookies, a grated carrot in Garden Turkey Meatballs, or some ground flaxseed in Nutty Fruit Crumble are subtle additions, but all up the ante on good nutrition without causing pushback at the table.

Making over the eating habits of todays youth (and their families) for the better is a lofty goal. By no means do we claim to have all the answers. Thats why we gathered ideas and feedback from hundreds of fellow moms those embedded deep in the mealtime trenches to bring you kid-friendly recipes and practical advice. These moms generously tested, tasted and had their kids taste every single recipe in this book, and their feedback is included on each one. Their insightful comments helped us fine-tune the recipes, clarify instructions, and even toss out a few dishes that, well, made their kids whine. Their remarks were encouraging too. Heres what Jackie, a mother of two from Roseville, MN had to say about our Chicken Broccoli Crunch casserole: My 3-year old daughter, Danika, made this dish with me, and she willingly ate broccoli for the first time! When we say our recipes are kid-tested, we mean it!