Laura Keogh - How to Feed a Family The Sweet Potato Chronicles Cookbook

COPYRIGHT 2013 SWEET POTATO CHRONICLES
PHOTOGRAPHY COPYRIGHT 2013 MAYA VISNYEI PHOTOGRAPHY

All rights reserved. The use of any part of this publication, reproduced, transmitted in any form or by any means electronic, mechanical, photocopying, recording or otherwise, or stored in a retrieval system without the prior written consent of the publisheror in the case of photocopying or other reprographic copying, license from the Canadian Copyright Licensing Agencyis an infringement of the copyright law.

Appetite by Random House and colophon are registered trademarks of Random House of Canada Limited

Library and Archives of Canada Cataloguing in Publication is available upon request

eISBN: 978-0-449-01574-2

Editor: Martha Kanya-Forstner
Cover design: CS Richardson
Food stylist and recipe developer: Heather Shaw
Prop stylist: Catherine Doherty

Published in Canada by Appetite by Random House, a division of Random House of Canada Limited

www.randomhouse.ca

v3.1

Julian, Esme and Scarlettthis book is for you and because of you.

O F THE THOUSANDS OF THINGS that change when you have kids, food has to top the list. It certainly did for us. As long-time editors at a fashion magazine we had plenty of opportunities to report on health and nutrition. We were aware of processed food traps, knew about the benefits of organic produce and meats and understood that sugar was nobodys friend. We both enjoyed cooking and, for the most part, maintained healthy diets. However, we also inhabited a world where three hors doeuvres and a glass of champagne often constituted dinner. So it was a world-rocking shift to suddenly have children who needed to be fedregularly. By the time our kids reached the solid food milestone the enormity of the task had begun to sink in. They need another meal? And another? And another? We were overwhelmed not just with the relentlessness of the cooking, but the responsibility it represented. It was one thing to have a casual relationship with nutrition for ourselves, but when we were feeding our babies? That was a whole new ballgame. It became clear to us that we needed an approach to this madness or wed be found listless, spirit-broken at the bottom of a box of snack crackers.

And so we started our website, Sweet Potato Chronicles (www.sweetpotatochronicles.com). Our motivations were largely selfish. We wanted a place where we could figure out this family food business, share our findings about health and nutrition and be connected to like-minded parents. Because were journalists we took on the task of learning how to keep our families healthy the same way we would any other assignment. We love sharing our research, whether its a recipe for a low-sugar after-school snack or the latest thinking on vitamin D levels. Were not chefs. In fact, were far from it. Were parents who are trying to find the balance between doing the best we can for our families and maintaining some sanity. This book is the result of all that thinking and cooking and blogging. It reflects what we care about and what we think can really make a difference. These are not hard-and-fast rules. We try to keep the pressure off. After all, the last thing you need is more to feel guilty about. Here are a few things weve figured out, and we hope they will be useful for your family, too.

If youre eating at home, half the nutrition battle is won . Of course, there are those days when the only thing keeping you going is knowing that the local pizza joint is cooking tonights dinner. And to that we say, Hell, yes. But chances are the food you prepare for your family is going to be far healthier than anything they can order off a menu. Committing to making most of the food your family eats is, in our opinion, the biggest step you can take toward overall health.

Put kids in touch with food . Literally. We may daydream about a garden where we grow all our own produce but the reality is that were urban parents. So, we take the kids to the local farmers market and get them planting basil on the deck. Even more important is that we get the kids cooking with us once the food comes home. We know, we know: the mess. But the investment you make in time and mess will pay dividends when you see your kid full of pride, tucking into a healthy and delicious (remember, none of this means anything if we forget food should be yummy) dish they helped prepare.

Be flexible. Actually, be flexitarian . Were not vegetarians but we believe in making at least one or two meatless dinners each week. The health benefits are proven to be significant, plus we like establishing that a meal doesnt have to be a meat and two veg to be legit.

Back away from the sugar . We know that obesity and its long-term consequences are among the most pressing health issues facing children today. We believe that treats should be just thata treat, not for every day. Of course, theres a time and place for dessert, and well be the first to help ourselves, thank you very much! But if you dont establish what the basic rules on treats are going to be for your family (dessert once a week? modest portions?), the world is going to do it for you. And rest assured, you are not the meanest parent in the world if you sometimes say no to the endless goodie-train.

How do we navigate the grocery store? In a perfect world wed feed our kids foods cultivated by angels, free from antibiotics and pesticides, and damn the expense. In reality its not so simple to control the provenance of everything our kids consume. We all have to decide for ourselves where the line is. We prefer meat to be organic and would rather eat less of it in order to rationalize the expense. We also like to eat seasonally when we can since certain foods, especially berries, apples and vegetables, are less expensive when they havent been trucked in from Timbuktu. And even though we grew up on peanut butter and jelly sandwiches made with fluffy white bread (mmmmm!), were of the mind that its best to use whole grains in everything from bread to rice to pasta. Youll notice we dont specify what kind of milk, yogurt or butter to use in most recipes and thats by design. Weve created these recipes so you can use what youve got2% or soy milk, salted or unsalted butter. After all, we dont want anything to stand in the way of you trying them. Weve also included some ingredients we love, like chia and agave nectar, but they can be hard to find. Dont worry, they are either optional or weve offered readily available alternatives.