Macaroni and Peas

Friday is July 4th. To celebrate America’s Independance Day, we’re focusing on summer family gatherings this week. Many of these outdoor family gatherings include grilled meats, sides like potato salad, icy drinks, and lots of children. Today’s focus is on the grill.

Kids love hot dogs!

Big family gatherings, especially those where we gather to celebrate holidays, are not the time to deny your children a hot dog.

I know hot dogs aren’t very healthy. Not only are most of them full of fat and sodium, but nearly every hot dog contains nitrites. Nitrites are used as a preservative and contribute to the distinct flavor of a hot dog. They are also a carcinogen. Before you ban them from your house, remember that it takes a lot of hot dogs to build up enough nitrites to cause a problem. By a lot, I mean more than a dozen in a month.

So if you splurge and let your kids eat hot dogs at the family barbecue, they’ll be happy and you don’t need to feel guilty. If you still feel bad, make sure this is a once a month (or less) thing and that your kids know it’s a treat.

If you’re going to do hot dogs on the grill, you might as well get the best hot dogs you can find. I like all beef kosher dogs, myself, but I know Oscar Meyer is a classic favorite as are Ball Park Franks. Try some low fat (not fat free - don’t do that to yourself or your kids!) varieties. It may take some taste testing to find a hot dog that you and your kids like.

Grillin’ for Grownups

While you’re grillin’ up the hot dogs, you might want to throw a few brats on for those with more discriminating tastes. Soak your brats in beer with sliced onions overnight before slapping them on the grill. Again, you may need to try a few different brands and types of brats to find some that you like. With brats (and to some extent with hot dogs), the seasonings can make or break the flavor.

If you’re doing burgers at the feast, get beef that’s 85-90% lean (not more) for the juiciest burgers. Mixing the raw ground beef with a seasoning (dry onion soup mix, grill seasoning, etc.) can add a huge flavor boost. Turkey burgers are good too, just be sure you don’t get the all breast meat stuff - the fat content is too low for a good burger. Feelin’ bold? Try some veggie burgers this year. Boca makes great ones as does Morningstar Farms.

Condiments

These are just a few of the possible hot dog/hamburger condiments popular at the classic American barbecue:

• ketchup
• plain yellow mustard
• dijon or brown mustard
• sweet relish
• fresh onions
• cheese
• chili without beans
• sauerkraut and/or horseradish
• fresh tomatoes
• lettuce leaves
• pickles
• mayonnaise or Miracle Whip

Sides on the Grill

Now that the grill’s nice and hot, slap on a few veggies and fruits. Fold a piece of foil over several times so it’s sturdy enough to hold the food. Then poke a few holes in it and slap it on the grill over a medium heat. Toss on your sliced fruits and veggies without fearing that they’ll fall through the grill. For veggies, I like sliced zucchini, halved tomatoes, sliced or halved onions, and sliced carrots. For fruits, try pineapple rings, peach halves, or sliced watermelon.

Tune in on Wednesday for a healthy but yummy take on classic barbecue side dishes!

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Image Credit: Sean Locke

Traveling by plane with the family this summer? Whether you’re off to see the grandparents or the Grand Canyon, you need to be prepared to get through the airports and planes without falling prey to ooey gooey cinnamon buns and sugary smoothies.

Remember that you’ll be going through security with the whole family. The security checkpoints are enough of a hassle these days that the added stress of getting your children through the line without killing them or any other unsuspecting passengers is enough to make you run to the candy stand as soon as you can.

Plan Ahead

First and foremost, preparation is key in this situation. Pack carefully, making sure your zip top bags of toiletries are handy and any necessary electrical equipment is convenient. I usually stick the toiletry bags in my purse (it’s a mom bag, so it’s got plenty of room), so they’re easy to pull out and put in those delightful gray bins.

Don’t forget, shoes and coats (including baggy hoodies and the like) need to come off before you step through the metal detector thingy. If you don’t want to go through security barefoot, put on socks before you get in line. If your family is like mine, they can go the entire summer without donning a single pair of socks. To really speed things up, make sure you and your kids have your shoes and coats off before you get too far in line.

Pack Snacks

Pack a few snacks you know the family likes. I usually mix some nuts, dried fruits, and chocolate chips before the trip. Stuff a few plastic bags and stash them in easy to reach locations (here’s where the mom bag and those little pockets on your carry ons com in handy) and you’ve got an instant healthy snack that your kids will love. If they love dry cereal, bring a few baggies of it. Portable fruits like oranges, apples, and bananas are great for traveling as well.

Hydration

Don’t even try to get security to let you bring more than 3oz of liquids through unless it’s baby formula or a prescription medication. Instead, pack a couple of empty reusable water bottles and fill them up at the water fountain once you get through security. Add a pack of flavored goodness (Crystal Light, Lipton, and Kool-Aid all make packets in great flavors) if your family isn’t into plain water. This saves you from having to pony up $5 for a bottle of water and keeps everyone from drinking sodas.

Staying hydrated is doubly important on summer vacations. It’s hot out and you’re in an airplane…that’s a recipe for dehdyration if I ever saw one. Even if it means multiple trips to the tiny bathroom on the plane, make sure you and your kids drink a lot.

Delays

Even if you don’t anticipate the trip taking very long, preparing for delays is a must. Pack enough snacks to get everyone through a longish flight. If you have to eat in the airport (and there are times when you have no choice), try to find a place that makes sandwiches and grab the healthiest thing you can.

Bribes

Reward your kids for good behavior at the airport or on the airplane with a book, toy, or activity…don’t offer cookies or ice cream (no matter how badly you crave them). Chances are the kids will love the alternate reward just as much as food and you’ll feel better about your decision.

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Image Credit: Stacey Gamez

Does grocery shopping feel like an enormous drain on your time? Don’t let it get you down! Here are some Do’s and Don’t’s that will make your grocery trips less painful

Do’s

1. Shop only once a week. We’re looking to reduce the time you spend going to and from the store as well as the time you spend in the store. Making multiple trips can be a drain on your time and energy. If storage is an issue, try creative ways of storing your foods and other kitchen items or shop twice a week (at most). Link to post on storing kitchen supplies.
2. Make a list and stick to it. That generally means knowing what you’re going to be cooking next week. You don’t have to plan out every meal, but knowing what seven dinners you’re going to prepare helps a lot when making a grocery list. Link to post on menu planning.
3. Get to know the grocery store employees. Ask the produce guys when they get fresh fruits and veggies, so you get first choice. Make friends with the butcher and you’ll get meat trimmed and cut up faster. Find out who the manager is and ask for items the store isn’t carrying that you’d like to see. Knowing the people at the store can make your life a lot easier.

Don’ts

1. Shop when everyone else is shopping. Try going on weekday mornings between 8am and 11am or on weeknights after 7pm. Avoid Sunday afternoons at all costs.
2. Shop when hungry. You think you can resist buying more, but you’ll inevitably end up with more food that you set out to buy. Plus, who wants to be surrounded by food while they’re hungry?
3. Bring the kids. If you’re not chasing them down the aisles, chances are you’ll be busy putting back the stuff they added to the cart. Surprises at the checkout counter are never fun. If they’re young enough to sit in the front of the cart, you may end up soothing a crying baby the whole time. You’ll get in and out faster if you go it alone.

They say breakfast is the most important meal of the day. A healthy breakfast can keep you full until lunch and keep you from reaching for more coffee or a sugary snack to get through that mid-morning lull. It’ll help your kids stay focused at school and give them the fuel they need to play and grow.

How do you feed your family a healthy meal while getting lunches packed, homework signed, and shoes tied? Generally, mornings are stressful for busy families, adding a healthy breakfast is often a challenge.

Hand Held Foods

Providing foods your kids (and you) can eat in the car or on the bus is a great way to get a healthy breakfast into those kids who take forever to eat. Try spreading peanut butter on a tortilla and wrapping it around a banana. Serve with an individual container of low fat milk. I prefer buying these as opposed to using reusable containers because they inevitably sit on the floor of my back seat all week.

Breakfast Bar

Having a small section of your kitchen devoted to breakfast foods is a great way to get older kids involved in choosing healthy foods and allows everyone to get what they want quickly. Stock a few of your family’s favorite cold cereals, unflavored instant oatmeal, raisins, nuts, bananas, and apples. Break out the milk, orange juice, and berries in the morning. Don’t forget to set out bowls, spoons, and glasses. Everyone will get a healthy breakfast that suits their tastes.

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Image Credit: Michele Princigalli