Read Parts I, II and III

Part IV – Trust Your Child

If you’re following along at home, we hope you’re enjoying our series on raising great eaters. It’s certainly no easy task to build healthy, lifelong habits in our children. As we discussed in Part III, the process is what matters, and one important aspect of the journey is to encourage your child to trust their physical signals of hunger and fullness.

Trusting our child with regard to eating is easier said than done for most parents. While good intentioned, many parents use pressure to move their child towards healthier choices. Unfortunately this almost always backfires in a negative way down the road. There is a significant difference between a child eating a food and a child liking a food. There are many techniques to encourage or even force a child to eat a food, but learning to like it is a different matter. If we think longer term about the process at work, our goal is likely for our child to like and enjoy a variety of foods and have positive eating experiences throughout their life.

Also well meaning, those parents who are concerned about their child’s size, especially the risk for overweight or obesity, may limit availability to foods, which can lead to overeating at other occasions. Ultimately the techniques used for controlling what our child eats often lead to the opposite effect.  This is frustrating for parents who are seeking to raise healthy kids.

To find and keep the trust, we turn to the Trust Model. It’s more commonly known as The Division of Responsibility in Feeding, created by Ellyn Satter, a child feeding specialist. Parents are responsible for the what, when and where of feeding, and children are responsible for the how much and whether of eating. Of note is the differentiation between feeding and eating. Parents are not in control of eating, kids are! If, as parents we are doing our job of providing meals and structure, and offering a decent variety, our kids are allowed to trust their natural hunger and fullness. When kids use their physical signals, they may eat erratically and seemingly unhealthy in our view, but it serves them best and results in a balanced, healthy eater with a positive relationship with food.

Trusting your child to eat the amount that is best for them, based on what is provided by us as parents, is no small task. In our last key, Part V, we’ll address ideas to make this easier.

Questions to Consider:

• How can I improve communication with my child/children with regard to how they feel physically as a means to help them trust their body?
• Are there ways I can improve my own awareness of hunger and fullness signals?
• Do I have concerns about my child eating too little or too much?
• Have I used pressure to influence my child’s eating? If so, what were the results?

Do you use The Division of Responsibility in your house? We’d love to hear about your experiences and what works well for you.

Read Parts I and II

Part III – Focus on the “How” of Feeding

Many parents rank nutrition as a top priority for themselves and their families. When it comes to feeding our kids there is certainly no shortage of advice, from when and what to introduce to our infants to solving problems with selective eaters, to school rules about junk food. Most of the focus on nutrition for kids is about what and how much to feed them. In our quest to raise healthy eaters, dare I suggest we shift the focus from the “what” to the “how?” In no way does this mean that our food choices are not important, because they certainly play a role in the behaviors and habits of long term eating. However, how we feed is a critical element in shaping behaviors as well.

The how of feeding is the process, not the end result.  The process is about structure of meals, atmosphere, conversation, and the overall philosophy of feeding that fits for your family. In raising great eaters, a critical part in how we achieve this goal lies in forming structure with meals and snacks. Kids thrive on a predictable routine and setting a regular schedule for eating helps build lifelong habits. The structure of meals and snacks allows kids to trust their instinctive self-regulation ability.

While in some ways it is more work for parents, setting structure ultimately allows for freedom because meals and snacks are anticipated and meal prep and planning can be streamlined. Once the structure is set, parents can put their nutrition knowledge into practice when choosing meals and snacks.

The atmosphere and conversation at mealtimes can pave the way for a long-time healthy relationship with food. Pleasant meals with positive conversation are much more fruitful than battles over how many bites to take and who is eating what and how much. We’ll talk more about this in Part IV, so stay tuned!

Questions to consider:

• How am I doing with providing meal structure for myself and my family?
• What are ways in which I could improve the atmosphere at mealtime?
• Are there regular mealtime battles that need to be addressed?
• Am I enjoying mealtime with my family? If so, what is contributing to this, and if not, what could enhance the experience?

By: Stacey Viera

What was once a small storefront in Shirlington Village, The Curious Grape is reincarnated as a charming restaurant and wine shop on South Quincy Street in Arlington, Virginia, near the intersection with Campbell Street, Shirlington’s “main drag.”

Upon entering through the glass doors, you’re greeted by a knowledgeable staff that can easily simplify the process of choosing wine. I don’t know about you, but no matter how often I drink wine (almost daily), I still have a hard time pinpointing specific characteristics that drive me to enjoy a vinho verde or Riesling or carmenere. The Curious Grape offers the expertise of Certified Wine Educator Suzanne McGrath, Certified Specialist of Wine Katie Park, and a number of certified wine consultants to help you choose a palate-pleasing wine.

Staying for a bite to eat? A delightful aspect of the menu is the “Pair With…” column located next to each starter, entrée and dessert. Here’s a quick list of my menu picks:

• The Virginia-grown asparagus ($9) with Meyer lemon vinaigrette, soft boiled egg and Speck ham was perfection on a plate. The crisp, green asparagus and sweet-tart Meyer lemon flavors made this a favorite. A close runner-up: warm baby artichokes ($9). Pair one of those with the 2011 Anne Amie Pinot Noir Rose “Midnight Saignee” ($4.50/3 oz., $8.50/6 oz.).
• The beauty of the menu from executive chef Eric McKamey are the half-portions available for several popular items. The lemongrass shrimp ($12 half/ $23 whole) is tasty and a bit more “lemony” than even the name suggests, and far and away the best dish I tried is the pan-roasted sea scallops ($12 half/ $23 whole). Creamy black rice makes the dish a winner, as does the bok choy and plum wine beurre blanc. I never met a tempranillo I liked until I tasted the 2010 Bodegas Arrocal Ribeira del Duero ($4.50/3 oz., $8.50/6 oz.).
• Listen up, folks. And listen good. If you go to The Curious Grape for nothing else, go for the pear crisp with 5-spice crumble & fennel ice cream ($3.50). Pretty darn affordable as far as desserts go, hurry up and get it before the seasonal menu changes. It’s the fennel ice cream that makes the entire dish. You’ll never look at the aromatic herb the same way again. Pair with a sweet dessert wine, such as a moscato.

Open from 7:30 am daily, The Curious Grape is not just for dinner. Stop in the café for coffees, espresso beverages, pastries, and sandwiches. (I haven’t tried any of those treats yet; several great reasons to go back!)

Visit The Curious Grape at 2900 South Quincy Street, Arlington, Virginia 22206, online at www.curiousgrape.com, Like them on Facebook and follow them on Twitter.

Have you shopped at The Curious Grape for wine? Dined in the new 55-seat restaurant? Dish on your favorites!

Every mom has said it. And we’ve probably said it more times – in a day – than we can count. Fear not, mamas. We come to the rescue with a vegan recipe modified here and there to make a baby-pleasing, portable, healthy and delectable meal.

What makes the Pumpkin Pie Pancakes vegan-ish? You can switch out the cow’s milk for a cup of vanilla soy milk as in the original recipe. We like this vegan-ish recipe for the under-1-year crowd since egg whites are a potential allergen, making most pancake recipes off limits. For the over-1-year crowd, these Applesauce Pancakes we got from our mom pal, Julie, are pretty darn fabulous.

Vegan-ish Pumpkin Pie Pancakes

Makes about 16 silver-dollar-sized pancakes.

1 cup all-purpose flour

½ cup (scant) whole wheat flour

2 ½ tablespoons sugar

1 tablespoon baking powder

½ teaspoon salt

¼ teaspoon pumpkin pie spice

1 cup milk

½ cup canned pumpkin

1 tablespoon canola oil

If serving all pancakes immediately, heat oven to 170 degrees and cover a baking sheet with foil. Take out two medium-sized bowls. If you have batter bowls or giant measuring cups, use those. In one bowl, mix the dry ingredients (flours, sugar, baking powder, salt, pumpkin pie spice). In the other bowl, combine milk, canned pumpkin and canola oil. Pour the wet ingredients into the dry (see where the batter bowl comes in handy now?) and stir until just combined.

Heat a nonstick skillet to medium and grease lightly with butter or cooking spray. The size of the pancake is up to you, so ladle your batter onto the skillet. Once the top of the batter starts to bubble, flip the pancake and cook the other side. Repeat. Repeat. Repeat. Repeat. Well, you get the idea. Keep pancakes warm on the baking sheet in the oven.

Serve the pancakes immediately topped with fruit or a bit of local honey. You can also freeze the pancakes individually or in sets of two or three to easily pop into the diaper bag for meals on the go.

Using canned pumpkin bumps up the nutritional value of these pancakes and, if used on the go, they make for a much better alternative to many packaged snacks.

What’s your favorite on-the-go snack or meal for your wee ones?

1) Biscoff & Banana “Ice Cream” – In a blender or food processor, blend a few frozen bananas with about a tablespoon of Biscoff spread to make banana “ice cream,” a healthy treat with a creamy texture. Serve immediately – the mixture doesn’t stay creamy for long nor does it freeze well.

2) Cookie Spread Cookies or Cookie Spread Granola – Switch out with peanut butter in a cookie recipe to make cookie-spread-flavored cookies. You can do the same with these wonderfully simple Homemade Granola Bars.

3) Biscoff Toasties – Instead of peanut butter, use Biscoff between a couple pieces of bread with marshmallows and make a pocket sandwich on the stovetop in a Toas-Tite!

4) Fruit Dip – Slice apples, pears, jicama or other produce and use Biscoff as a dip or spread. Top with raisins, dried cherries or dried cranberries for an extra sweet, antioxidant-rich punch.

5) Chocolate-Biscoff Ice Cream – Break out the ice cream maker for this easy recipe! In a saucepan, bring 2 cups half-and-half, ¼ cup cocoa powder, ½ cup sugar and a dash of salt to a boil, stirring frequently. Add a couple of tablespoons of Biscoff spread to the hot mixture and stir well to incorporate. Chill overnight in the refrigerator. The next day, put the mixture in the ice cream maker and blend for about 20 to 30 minutes. Enjoy as soft serve or freeze for a firm ice cream that can be enjoyed for days. Makes about 3 cups.

Do you like Biscoff spread? What about Speculoos or Trader Joe’s Speculoos spread? How do you use it?

The mere mention of mangos sends our hearts aflutter. For Stacey, mangos remind her of her husband’s grandfather’s mango tree and many trips to Puerto Rico. “Is the tree giving mangos yet?” she’d ask of Abuelo Fulgencio a week or two prior to each Caribbean journey. At least 30 feet tall, the tree gave hundreds of pounds of fruit, so Abuelo had to get creative with mango recipes. Though he’s no longer with us, his delicious recipes live on. Here are some creative ways to enjoy the tropical treat:

1) Fresh! – Mangos, with their wacky-shaped seeds, aren’t as difficult to cut as you might think. The National Mango Board recommends the following: When ripe (soft to the touch), stand the mango stem end down on a cutting board. From the center of the fruit, move the knife about ¼ inch to one side and slice down. Repeat on the other side. You end up with oval-shaped chunks of fruit known as the “cheeks.” Make a few horizontal and vertical slices in the cheeks and scoop out the flesh, as you would with an avocado. Remain standing at the cutting board and devour the entire mango.

2) Mango Mash with Vanilla Yogurt – Mangos are great baby food. Puree or mash mango based on your child’s individual needs. Serve with whole milk vanilla yogurt or small curd cottage cheese. *Beware the quantity you give to your little one. Mangos contain lots of healthy – er, cleansing – fiber!*

3) Mango, Shrimp, Avocado & Spinach Salad – Top baby spinach with diced mango, avocado and grilled shrimp for a light, healthy, summery salad.

4) Strawberry-Mango Smoothie – Blend 1 cup of vanilla yogurt with 1 cup of frozen mango chunks and strawberries and orange juice to desired consistency. Makes two smoothies. You can double or triple the recipe and freeze in single servings.

5) Abuelo Fune’s Mermelada de Mango (Mango Marmelade) – Clean ripe mangos and place them in a pot with water (up to ¾ of the way up – not fully covered). Boil until they soften, about 20 minutes. Remove from pot with tongs and cool on heat-safe surface. Once they have cooled, peel skin, place pulp in a strainer and remove remaining pulp from seed. Discard seed and skin. Strain pulp and measure in a dry measuring cup. Place strained pulp in a pot and add ¼ cup sugar for every cup of pulp (more or less to taste), a few sprinkles of cinnamon. Boil at low heat until mixture turns transparent and thickens.  Test by inserting spoon and mixture clings to spoon (approx. 30-45 minutes).  Once it cools, it thickens further. Transfer to clean serving cups or jars and refrigerate. Serve on multigrain party crackers with a slice of manchego cheese or as a pancake topping.

Mangos are a great source of Vitamin C and fiber and can be used in so many ways, such as those we already suggested, but have you tried mango in salsas and chutneys, as part of a sauce for meats? Get creative!

What’s your favorite way to enjoy mangos?

DISCLOSURE: The National Mango Board sent Stacey a big box of mangos to use in recipes. In no way did this gesture influence what is written in this post. 

Read Part I

Part II – Prioritize Family Goals

If the first key involves turning inward, the second key looks outward at our family and the goals we wish to create for the group as a whole. If we’re more familiar with our personal history related to food and eating, we can better consider the important values for our family. Perhaps we are looking to forge a new path from how we were raised, or improve upon values that were passed down. In either case, determining what’s important for the family will impact how our children eat and form their values about food and eating. 

Consider the following questions:

-       What are the three most important food values for me and my family?

-       What are steps I can take to improve family meal times?

-       Do I need resources to assist me in this process?

-       In an ideal world, what do I want my child’s eating to be like?

-       Are my family goals realistic?

The above questions can move us along the path to not only investigate what’s important and why, but into action and taking steps to make changes. Discuss these questions with your spouse, loved ones and other family members. Search online and visit the library for some excellent resources on ideas for improving family meal time, menu planning, and organizing your kitchen.

Work on one goal at a time rather than trying to overhaul your system with sweeping changes. If your goal is to have more family meals together, don’t forget about breakfast and weekend meals. Dinners together are wonderful, but often a challenge due to busy schedules. With a menu planning goal, make a plan for a certain number of meals cooked at home per week and build from there. For those accustomed to eating out, cooking at home can feel overwhelming, especially when we’re tired. If you’d like your child/children to try more new foods, get creative with your variety as well as how the foods are served. It’s the repeat exposure that’s most important in the long run.

Stay tuned for Part III!

What are your goals for you and your family?

By: Stacey Viera

You know those days when it’s gray outside, you’ve been awake – for no reason! – since 4 a.m., and your couch is all the more comfy due to those factors?

That was Wednesday morning, the same day as the preview of the Korean Café at Whole Foods Foggy Bottom. But instead of curling up with the dog on the sofa for a nap while the baby slumbered peacefully in his crib, I got my husband to watch the kid, and I ran out the door. Boy, am I glad I did.

At first, I feared kimchi. All Korean food, actually. You lost me at “spicy fermented cabbage.” How foolish was I. One evening, my kind Korean neighbors brought over a feast that included bulgogi and kimchi. I was so delighted by the tastes! I couldn’t wait to try more! Little did I know, an invite from Whole Foods would be delivered to my inbox in a few short days with an opportunity to try their new Korean offerings.

As Prepared Foods Team Leader, Keith Gross, a native of Southern Maryland and self-taught cook who trained at the Art Institute culinary school, said he was dreaming up ways to get more people into the store. With the area’s college campus and related patrons in mind, he thought about tacos, but how to “take them to another level?” Anyone can serve up an ordinary taco, but he wanted to put a spin on a food that Millenials are familiar with, yet challenge their taste buds. And then it hit him: Korean.

Everywhere you look lately, Korean flavors are popping up, and this inspired Gross to incorporate them to the new menu. It mixes elements of Mexican, Japanese, Korean and American tastes and textures to create a uniquely delicious medley. Six items will soon be offered:

• Tacos (3 per order) – $7.00 – Bulgogi Beef, Spicy Pork & Tofu with pickled red onions, green onions, kimchi, green cabbage, cilantro, sesame seeds, gochujang (Korean chili sauce) and Sweet Soy Sesame Aioli.
• Burrito – $7.00 – Choose Bulgogi Beef, Spicy Pork or Tofu with same accents wrapped with cheddar cheese in a chili tortilla.
• Katsu – $8.99 – Breaded and fried pork or chicken over brown rice, sautéed cabbage and Katsu sauce.
• Bowl – $8.99 – Choose Bulgogi Beef, Spicy Pork or Tofu over brown rice, kimchi, green onions, carrots and cilantro.
• Bulgogi Cheese Steaks – $7.99 – Choose Beef Bulgogi, Spicy Pork or Sweet Chili Chicken sautéed with peppers and onions on a toasted hoagie roll with mayo, gochujang and provolone cheese.
• Fries - $6.99 – French fries topped with Beef Bulgogi, Sweet Soy Sesame Aioli, gochujang, green onions, cilantro and sesame seeds.

The final three dishes seemed the most compelling. I tasted the bowl with beef, pork and tofu. The pork was my favorite for flavor and texture, and though I am staunchly anti-tofu (give me meat or give me death!), it was decently flavorful and a good option for vegetarians. This kimchi is for people who think kimchi is too spicy; it’s definitely mild compared to what you’ll find at H Mart, for example. As Gross noted about the Korean flavors in his menu, “it’s not about being spicy,” it’s about enjoying robust flavors. The brown rice is used because it’s a healthier option than white rice, and honestly, if he hadn’t mentioned it was brown rice, I never would’ve guessed.

Having tried a bulgogi cheese steak at a Philadelphia food truck, Gross was inspired to offer his own version in D.C. Plating the heaping portion of cheese steak at the cooking demo Wednesday morning, he said, “It’s not a cheese steak unless it’s falling off the bread.” At his Korean Café, he offers provolone, but noted that “in Philly you get the Cheez Whiz.” (Editor’s Note: Doubt we’ll ever see processed Cheez Whiz offered at Whole Foods. Mmm. I could go for some Cheez Whiz. But I digress.)

Finally, the fries he calls a “crowd pleaser.” He loves to put fries on his hamburgers, so why not put beef bulgogi on French fries?

And here’s a recipe for you, brave reader and adventurous eater. My neighbor tells me that once kimchi begins to taste sour, many Koreans use it in a stir fry. I made a very quick and tasty Kimchi Fried Rice. Here’s the recipe:

Cook rice according to package. This recipe is perfect for leftover rice. I used some fancy Forbidden Black Rice that I found at Whole Foods for $3.39/pound and made it in the rice maker with 1 cup of rice to 1 ½ cups of water with a little salt and oil added to the mix.  In a skillet, cook some diced onion and kimchi until the onion is translucent. Add diced garlic and cook about 30 seconds, until fragrant. Toss in the rice to warm it up.

How’s that for quick and easy? The kimchi I used tasted a lot like similar varieties found at Korean grocery stores and the 10.6-oz. package cost just $1.99. Keep this dish vegetarian or add meat, such as leftover bulgogi. Add in other veggies, too, for a more nutritious dish.

What’s your favorite type of Korean food?

Whole Foods Foggy Bottom is located at 2201 Eye Street, NW, Washington, D.C. 20037. ***Because of a computer glitch, the new items can’t be added to the inventory just yet, so hold tight folks. We’ll let you know when the Korean Café is open for business.***

In the Mid-Atlantic, asparagus and spinach are the gifts of April showers. These versatile and nutrient-rich veggies are ideal for a spring menu. When Stacey hosted two food blogger friends for Easter lunch, she was excited to use a bunch of asparagus and potatoes that needed to get used up. So one of the guests of honor, Cecilia of OneVanillaBean, suggested making a Cheesy Broccoli & Red Pepper Quiche with Potato Crust from Olga, the other guest’s blog, Mango Tomato.

First things first: bring about 4 oz. of Neufchatel (or cream) cheese to room temperature. Then, to make the crust, preheat the oven to 425 degrees. In the food processor, grate a few small russet potatoes, squeeze out the excess water and mix about 3 cups of potato with one egg and salt. Line a greased pie plate with the potato mixture. Spritz the top of the potatoes with cooking spray and bake for about 15 minutes.

Then heat some oil on the stovetop, add salt and a bunch of cleaned, cut asparagus. (When I went to dice my onion, which needed to be cooked with the asparagus, I saw it went bad and omitted it from the recipe, and it still tasted great.) While the asparagus cook, mix 4 eggs, 1 cup of half-and-half (or milk) and the room-temp Neufchatel cheese in a bowl. Add the asparagus and about ½ cup shredded Parmesan cheese. Pour the contents of the bowl into the dish over the potato crust.

Bake at 425 for 15 minutes and then bring down the temperature to 350 degrees. Bake another 25 minutes or until the top browns slightly. If you need to keep the dish warm until company arrives, cover with foil and lower the oven to 250 or 300 degrees. Serves 6 generous slices or 8 smaller portions.

Since most major grocery chains have been offering asparagus from out of the country, it’s a welcome relief to know that a local product is on its way. Great for the grill, topped on pizza, or as an elegant side, asparagus is a good source of folate, Vitamin C and Vitamin A. Spinach works wonders as the base for a power packed salad (fiber, folate, Vitamin C, iron, Vitamin A), but is easily sautéed to toss with pasta or other grains, or keep it simple and steam with salt and pepper.

What’s on your spring celebration menu? What are you looking forward to adding back to the table?

Part I – Take a Look in the Mirror

In order to feed our kids well, we have to start with evaluating our own eating. Investigating our beliefs, attitudes and values surrounding food is the critical first key. As with other values, we seek to pass along positive messages to our kids. To do so, we must know more about our own values, and this requires digging into our personal history. This step is often challenging and may also prove to be rather emotional. The values with which we were raised are likely to be the ones we pass along…unless we make the effort to change.

Consider the following questions:

-       What were the food values when I was growing up? (i.e. regular family meals, family member(s) on weight loss diets, forbidden foods)

-       What are my attitudes related to food and eating?

-       Do I have a history of dieting?

-       What was my eating like prior to becoming a parent?

-       In my home, is there focus on weight loss, or “good” and “bad” foods?

-       Are there aspects of my own eating that need attention?

In answering these questions, you may find values lurking under the surface. There may be aspects you are proud of and others that require further evaluation. This isn’t about good or bad, but acknowledging that our own eating has influence over our children’s through the decisions we make. In the next step we’ll identify how to prioritize our food and eating values for our family.

Stay tuned for Part II!

Are there behaviors about food that you seek to change?