Chicken and Vegetable Pot-Pie: How to get your children to eat their vegetables

Children's tastes and preferences change like the wind, at least my children's do. At one meal, my toddler and preschooler might guzzle down a chicken and vegetable stir-fry, only to completely reject it the next time it's served. So how do you get your kids to eat their vegetables? Perhaps you like to disguise them like Jessica Seinfeld does in her recipe book "Deceptively Delicious", sneaking things like spinach into chocolate brownies (yes, spinach!). Or maybe you can't bear to throw out another plate of untouched vegetables and have compromised by just about not serving them at all, relying on vitamin supplements and fruit instead. This is not meant to make you feel guilty- ask almost any parent and you'll find you're not alone.

I don't always get it right, but I've found a few things to be worth trying:

Perseverance
It's easy to get put off if your child rejects something the first time, but by offering a small piece every now and then will get them used to the idea and you may be pleasantly surprised.
Get them involved
At the grocer (or even better, in your garden) ask them to help you pick out a vegetable they would be willing to try; at home involve them in the preparation, safe things like rinsing or arranging them on a plate.
Be aware of textures
Daughter #1 is very sensitive to certain textures so she tends to dislike cooked mushrooms and peppers ('too slimy!').
Don't nag or get involved in a power struggle
I still use mushrooms and peppers regularly in my cooking, and Daughter #1 knows she will not be forced to eat them, maybe just asked to give it a try once in a while.
Variety
Colour, presentation and varied cooking methods will prevent boredom. Soups, vegetable kebabs, interesting dips or dressings, and stir-fries are worth a try.
Peer pressure
My toddler loves to get what everyone else in the family gets, even if it's a serving of Korean-style bean sprouts.
Set a good example
Do you eat your veggies?
Compromise
Don't feel bad if you land up peeling the cucumber or eggplant, or sprinkling cheese on cauliflower again, if it means they will eat it.

Which brings me to today's recipe. I know puff pastry is not the healthiest thing to eat, but making a pot-pie means you use less pastry than a pie with a base and you can combine it with almost any vegetable/meat mix you fancy. I used what I had in the house (I had some leftovers from a chicken I poached for some chicken soup), but I also like to use a mushroom/spinach/fish combination in a white sauce. I brushed the pastry with milk instead of egg as Toddler has an egg-allergy. The kids loved it, for today at least!

Chicken and Vegetable Pot-Pie

Ingredients

Shredded chicken from a whole poached/roasted chicken, skin removed
1-2 large cloves garlic, finely chopped
1 medium onion, chopped
1 punnet (200g) mushrooms, sliced
1 cup frozen peas
1 teaspoon dried herbs
1 small head of broccoli, cut into pieces
1 cup chicken stock
2 heaped teaspoons corn flour, adjust depending on thickness of sauce
Salt and pepper to taste
1 sheet puff pastry, defrosted in fridge
Little milk (or egg) for brushing pastry

Directions

Sauté onions and garlic in a little oil until tender.
Add mushrooms, peas, broccoli and herbs.
Toss in chicken.
Add about 1 cup of chicken broth/stock and bring to the boil.
Season to taste.
Combine corn flour with a little cold water and pour into the mixture. Let it boil until liquid thickens to a gravy consistency.
Pour the mixture into a pie dish.
Unroll defrosted pastry and cover the pie dish.
Use a fork to poke holes into the pastry to allow hot air to escape.
Brush pastry with milk (or beaten egg).
Bake at 180 degrees Celsius for about 20 minutes or until the pastry is golden brown.

The Wonders of Asparagus: Quick Asparagus and Ham Pasta

There are many reasons to include asparagus in your diet, especially when they are in season and they become much more affordable. Asparagus is part of the lily family- its cousins include onions, leeks and garlic- so it's no wonder this vegetable is so good for you.

Some facts: Asparagus is an excellent source of folic acid, potassium, thiamin, vitamin B6, rutin and glutathione.
Rutin is a bioflavonoid and has anti-inflammatory and antioxidant properties, as well as the ability to improve vitamin C uptake in the body.
Glutathione has powerful antioxidant properties. According to the Oxford Food and Fitness Dictionary,

It is used in the body to make glutathione peroxidases, chemicals that act as antioxidants, protecting red blood cells from damage and destruction by mopping up toxic free radicals. It is also needed for the action of insulin.

When shopping, choose asparagus that is bright green in colour, and has tightly closed compact spears. The white butts of asparagus are woody and inedible so avoid these if possible.
The best way to store asparagus is by placing a moistened paper towel around the tips and placing the whole bunch in a plastic bag in the fridge, or by standing the bunch upright in 2 inches of water in the fridge.

Here's a quick and easy pasta recipe - I like to add low fat cream cheese to my dishes to give it a bit of creaminess yet keep the calories down instead of using cream. 

Note to moms with fussy-eater-toddlers: I sprinkled grated cheddar cheese in my toddler's dish to increase the calorie, protein and calcium content.

Quick Asparagus and Ham Pasta

Ingredients

1 Onion, chopped

1 Clove of garlic, finely chopped
One sprig of fresh rosemary, finely chopped
20 spears of asparagus, cut into bite-size pieces
7 slices of ham, shredded
1 heaped tablespoon Low fat cream cheese
Salt and pepper to taste

Canola or Olive oil
Pasta, any shape
Parmesan cheese (optional)

Directions

Boil pasta according to package directions.
Steam asparagus in a over the pot of boiling water until crunchy but tender.
Heat a pan with a little oil. Sauté onions, ham and rosemary until onions are tender. Add the asparagus.
Turn off the heat and stir in the cream cheese until melted.
Toss the mixture into steaming pasta; moisten with a bit of milk or water if necessary and season to taste.
Top with finely grated Parmesan cheese if desired.

Shedding a few pounds - simply and sensibly

Today I thought I would share ten useful tips on weight loss based on what I've come across in practice over the years.

1. Drink Water first

We've all heard the recommendation to drink 6-8 glasses of water a day, but it is especially important when trying to lose weight. Control your appetite better by deciding if you’re really hungry or actually thirsty. Quench your thirst with a glass or two of water or caffeine-free herbal tea before deciding if you really need that extra helping or snack. Caffeine is a diuretic so drinking caffeinated tea or coffee will defeat the purpose of rehydrating your body. Also, if you're in the habit of adding milk (or cream) and sugar in your tea or coffee that’s extra calories that could be keeping you from reaching your goal.

2. Bulk up meals with Vegetables

Aim to fill at least half your dinner plate with a variety of vegetables - the fibre and high water content fills you up, with relatively few calories. Soups, salads, roasted veggies, and stir fries are all great ways to include vegetables. Go easy on the oils and dressings though.

3. Eat enough Protein

Most people skimp on this part of the meal, but it is important to have enough protein as it increases satiety levels- that feeling of fullness that helps you know you've had enough to eat. A typical example is this: substitute your turkey sandwich for a plateful of salads from last night's dinner topped with a whole chicken breast, avocado and a few pecans. Replace your bread with a few spoons of cooked pasta or cous cous thrown into the salad. You'll be amazed at how great you feel and it will likely prevent those mid-afternoon slumps.

4. Choose your Carbohydrates wisely

Choosing the right carbs at the right time is probably the most significant thing you can change in your diet, especially if you suffer from frequent dips in energy through the day, get sugar cravings (mostly with the mid-afternoon slump), or struggle to control your appetite. 

The physiology lesson: Refined carbohydrates and carbohydrates with a high glycaemic index are absorbed (as glucose) into the blood stream rapidly, which causes a surge in your insulin response (the hormone responsible for blood glucose regulation). Think of insulin as a 'building hormone' - it promotes fat storage and fat retention - so it makes sense to choose foods that don't cause surges in your insulin response, particularly if you are part of the growing population that has Insulin Resistance, a condition that can result in excessive amounts of insulin secretion and is a precursor to type 2 diabetes and other chronic lifestyle diseases (approximately 1 in 4 people in the US have this condition).

If bread makes you feel bloated and lethargic or just doesn't fill you until you've had at least half the loaf, try things like corn, boiled baby potatoes, pasta or brown rice. You may need to rethink your lunches especially if you're usually on the go during the day and rely on portable foods. 

Also, many people forget that fruit is a rich source of carbohydrates and tends to have a more favorable effect on blood glucose and insulin levels, so it is an ideal choice for snacks and is a great substitute for starches, which often need to be eaten with something.

5. Plan your meals

A few minutes a week of planning your grocery shopping and meals will go a long way in achieving long term change to your eating habits and managing your weight, not to mention improving your budget. Each week draw up a grocery list of things you will need for the week. If your pantry and kitchen are well-organized, it will be easy to identify items that need to be replenished. 

I usually browse the store flyers for specials every Thursday evening and draw up a shopping list, making a mental note of meals that I can make the following week. If you prefer to be less spontaneous and work with recipes and planned meals, then by all means draw up a week's worth of menu's. See what works for the family and adjust as necessary.

6. Eat in context 

Unless you're a socialite and eat meals out most days, eating in context means that it's OK to have a slice of cake on your birthday without feeling guilty, but it's not alright to have the rest of the cake for breakfast the morning after.
Make your calories count- whatever goes in your mouth should be worth it. At social gatherings scan the table for suitable foods to fill your plate. If you have little choice and don't want to be rude to the host choose the best option.
Summer strawberries dipped in expensive Belgian chocolate are a prudent choice compared to double chocolate fudge brownies topped with cream.

7. Alcohol adds up

Don't forget that alcohol is high in calories and can slow down fat metabolism, increase appetite, and increase insulin levels. If you can't do without, try to extend drinks by having a glass of water between drinks, try white wine spritzers, or have a tot of whisky with water. Set a limit and goal though. I suggest halving whatever you're used to having as your initial challenge.

8. Eat mindfully

How often do you snack on the run, gulp down the last few mouthfuls of your kids leftovers while clearing the dishes, or gobble up your dinner while glued to the television or your laptop- And still feel like you haven't eaten?

Make an effort to set the table, use a plate, knife and fork, sit at the dining table, put away your distractions and be present at your own meal. Focus on the different tastes and textures, and chew each mouthful well.

9. Keep a Food diary and you’ll be amazed at what you actually put in your mouth. This alone can be a powerful problem-solving tool to give you insight into what habits need to change.

10. Don’t weigh yourself

If you find weighing yourself to be more harmful than helpful put the scale somewhere inconvenient, like the garage or basement. It is self-defeating to measure your weight too frequently as it does not truly reflect success; rather take monthly body measurements (waist, hip, thighs) and body fat percentage.

Of course, this information is quite general. Don't be shy to consult a Registered Dietitian for expert advice that is tailored to your unique needs and lifestyle- most of us are friendly and we generally don't bite!

Ideas for Leftover Chicken...And thoughts of being a Mother

Being a mother of two children under the age of four is a funny phase of life. It’s so busy, yet at the end of the day you can feel as if you’ve achieved very little. I always had the idea that one day when I had kids I would easily go back to work and life would continue as normal. Not so! Being a perfectionist in the area of work and parenting is not a good combination, so in my mind I could only choose one or the other. Of course, not everyone has a choice, but in my case I chose parenting full-time, at least until my youngest is potty-trained and can speak coherently. It’s not an easy road, and some days I wonder if I’ll ever get over the "Baby brain" thing. This too shall pass…

To be creative as a mother is a useful skill for teaching, disciplining and entertaining, but it can be exhausting! To be creative with cooking and using your leftovers wisely requires less brainpower (at least for me), and it can really stretch your budget.

We’ve all had it at some point- leftover roast chicken, whether store-bought or home-made. What to do with the leftovers that aren’t really appealing to eat on it’s own? Here are a few suggestions for getting the most out of your already-cooked chicken. If you have some basic cooking skills and you have your pantry basics sorted, these should work for you.

Leftover roast chicken, skin-removed (if you want to keep things lean), deboned and shredded, can be used in multiple ways:


Chicken in mushroom sauce

Sauté onions, garlic, mushrooms, and frozen peas (or any other veg you have- zucchini, broccoli, or spinach). Add shredded chicken. Pour in a bit of chicken stock to make a sauce, thicken with corn flour if necessary. You can add some milk to make it creamy (or plain yoghurt/cream cheese, but add this last or it will curdle if you boil it). Season to taste with freshly ground black pepper, salt and herbs. Serve with long grain white rice, brown rice or pasta.

Variations:
Chicken a la king- use mixed peppers and mushrooms.
Chicken pot pie- put some ready-made puff pastry over the chicken mixture in a casserole dish, brush with beaten egg, and bake in the oven till golden.

One pot chicken dinner, Chinese-style

My mom used to make this dish often, as we always seemed to have leftover chicken breast from our roast chicken. I prefer to leave the bones in as it adds more flavor to the sauce.

Cut chicken in pieces. Sauté onions until translucent; add fresh green beans and a dash of water and simmer for a few minutes. Add 1 tablespoon of Hoisin sauce (Chinese oyster sauce) with the chicken. If you don’t have Hoisin sauce, soya sauce is just as tasty. Add enough water to make a bit of a gravy; thicken with corn flour if necessary. Season to taste. Serve on a bed of steaming long grain white rice.

Variations:
Add 1 tablespoon of finely chopped black bean paste and 1 clove of minced garlic.
For a stew-like meal add some chunky cubes of boiled potatoes to the mixture.
Sprinkle finely chopped green onions (scallions/spring onions) over the prepared chicken.


Chicken in pita bread 

This is great for a do-it-yourself quick dinner. Just put all your fillings out and the family can help themselves to whatever they like. It’s like a chicken mayonnaise sandwich, but with more options.

Stuff your pita with chicken, shredded lettuce/cabbage, chopped tomatoes, cucumber, sliced peppers, pickles, shredded raw beetroot, avocado- whatever salady things you like. If you want to increase the protein content, add some grated cheese.

Flavour your leftover chicken bits with mayonnaise or plain low fat yoghurt (to keep the fat content down) and your favourite salad dressing. Or, if you’re like me and love a bit of spice, add some peri-peri sauce, like Nando’s peri-peri sauce, mixed with mayonnaise.

Tortilla wraps are a nice variation.

Chicken in cous cous with chickpeas, diced cucumber, finely chopped red peppers, fresh parsley, avocado chunks, seasoned with olive oil, salt, black pepper, fresh lemon juice/ red wine vinegar/ balsamic vinegar. A lovely salad that can be served warm or cold.

Chicken pasta with a twist
Sauté chopped celery and onions. Add raisins, a little chicken stock, and shredded chicken. Toss into cooked pasta shells. Sprinkle with roasted sunflower seeds.

From my dearest Daughters.

Easy Peasy Wholesome Bran Muffins

Besides the usual childhood kitchen experiments with oat crunchies and fudge (which invariably always turned into toffee), these delicious muffins were one of the first recipes I attempted as a child. My mom, who has a knack for finding good recipes, spotted it on the outside of a flour packet and gave it a try. It soon became a family staple in our home, since it's so simple and economical to make.

If you’ve stocked up your pantry with the basic essentials you should have all the ingredients on hand.

These muffins are a convenient and healthy snack to have in the house for the whole family. It’s ideal for my daughter who has an egg allergy, and it gives her a good dose of dietary fibre. For a fussy toddler like mine who needs extra calories, you can serve the muffins with margarine, jam or grated cheese.



Easy Peasy Wholesome Bran Muffins
(Egg-free; Suitable for vegans)

Makes 12

1 cup boiling water
1 cup raisins
1 cup brown sugar
1 tablespoon soft margarine (for vegans) or butter
2 cups whole wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1 pinch of salt

Directions:

Preheat oven to 180 degrees Celsius (355 degrees Fahrenheit).
Pour boiling water over the raisins and allow to cool slightly.
Mix the sugar and butter together (no need to cream).
Add the whole wheat flour and the sifted dry ingredients.
Make a well in the centre and add the raisin mixture.
Stir till well blended.
Spoon into greased muffin tins.
Bake for 20 minutes or when a toothpick comes out clean.

Variations and tips:

• I prefer my muffins with more moisture so I tend to add a little more than a cup of water. Your batter should be moist but not runny. 
• You can add 1 teaspoon of cinnamon for extra flavor. 
• For a softer moist texture add 1 large ripe mashed banana. 
• Sprinkle sunflower seeds on muffins prior to baking for a nutty taste and a boost of vitamin E. 
• Adding grated carrots is a great way to sneak some veggies into the family's diet. 
• Add some roughly chopped apple (skin on). 
• Chopped dates will add a sticky sweetness to the muffins and are a healthy variation. 
• These muffins keep well in an airtight container in the freezer.