Double Delicious (5 page)

Juices & Sodas

Since they were little, I’ve tried to train my kids not to expect something sweet to satisfy their thirst. So the drink of choice for my family is filtered tap water or bottled water, when necessary. Juice is considered a special treat on occasion. We have lots of fun making our own freshly squeezed orange juice. I use an electric citrus juicer, which you
can find for less than twenty dollars online, to make pure homemade juices.

If I buy juice, I look for 100% fruit or vegetable juice. To be real juice, fruits or vegetables should be the only ingredients.

Check drinks closely that say they are “made with real fruit”—they may actually contain very little real fruit juice and lots of added sugars and, quite often, artificial coloring. The word “drink” on the label also probably signifies that it is made with something other than 100% juice.

Also, remember that all juices—and, of course, all sodas—contain sugar, so they can contribute to tooth decay. Carbonated soft drinks, fruit drinks, punches, fruit ades, sweetened teas, and coffee drinks are usually high in added sugars and calories with little if any nutritional benefits. Many commercially made smoothies also fall into this category.

What I Buy…

Juice:
If you buy juice boxes, make sure they are the small 4-ounce size and that they are 100% juice. According to the American Academy of Pediatrics,
daily
juice consumption for 1-to 6-year-olds should be limited to 4–6 ounces and to 8–12 ounces for 7-to 18-year-olds.

Snacks

I am sorry to break the news, but no matter what the label says, snack foods will not contribute significant amounts of healthy nutrients to your diet. They’re meant to be tasty. Regardless of what the label boasts, snack foods are treats—that means they are to be enjoyed on occasion and in moderation.

The thing that dooms much of our snacking is portion size. Even small bags that look like a single portion are often more—sometimes 3 times more! Try buying individual-serving bags, or buy in bulk and then portion it out yourself in small sandwich bags. Snacks packaged in “single serving” sizes make it harder to overeat.

And, as always, read the label carefully. There are some low-fat options, but be aware that although the label may advertise “low-fat” or “trans-fat-free,” the product can still be high in added sugars and/or calories and sodium.

Almost everybody buys potato chips from time to time. Regular chips have around 9–10 grams of total fat per serving; reduced-fat chips, with about half that amount, are a better option.

Baked chips do have less fat, but to me it all comes down to taste. I prefer to eat fewer regular chips to satisfy my craving for something savory and crunchy, rather than eating more of some overly processed baked chips, which may still leave me with the same craving!

Vegetable chips may sound nutritious—and look pretty—but nutritionally they are not much different than regular chips. Most of the vegetables’ nutrition is washed, deep fried, and processed away.

What I Buy…

Cookies:
When choosing cookies, buy the simplest ones you can find. They tend to have fewer calories and fewer unhealthy ingredients. I buy whole-wheat graham crackers, Bunny or Teddy Grahams, ginger snaps, and fruit bars.

Granola and cereal bars:
I look for products made with whole grains, then select those with low calories and high fiber. Lots of these bars, particularly so-called energy bars, contain many types of sugars and syrups and are similar in nutrition to candy bars—with some vitamins and minerals sprinkled in. I try to choose granola or cereal bars that have around 130 calories or less per bar. Clif Z Bars for kids are popular in the Seinfeld home (I remind everyone to brush their teeth afterward!)

Pretzels:
Pretzels should have no fat and only a few ingredients. Stay away from those that have added fats and flavorings.

Nuts and Seeds:
Almonds, cashews, sunflower seeds, pumpkin seeds, walnuts, and peanuts are good sources of vitamins, minerals, phytochemcials, fiber, and heart-healthy fats. Although rich in nutrients, all nuts and seeds are high in calories, so eat in moderation. I look for nuts and seeds that do not have added salt, sugars, flavorings, or oils.

Breakfast

Crunchy Almond Granola

Store-bought granolas can be loaded with saturated fat and sugar. I developed my own that’s healthier (and I think tastier). It’s addictive, so I pre-measure ½ cup servings in baggies to ensure portion control!

QUICK!

Prep:

5 minutes

Total:
35 minutes

Yield:
Serves 8

• ¼ cup sesame seeds
  
• ¼ cup flaxseed meal
  
• ¼ cup raw almonds
  
• ¼ cup raw cashews
  
• ¼ cup raisins
  
• ¼ cup dates, chopped
  
• ½ cup bran cereal, such as Nature’s Path Smart Bran
  
• 1 cup unsweetened crispy brown rice cereal, such as Erewhon Crispy Brown Rice Cereal
  
• 1 cup old-fashioned oats
  
• 1 teaspoon cinnamon
  
• ¼ cup honey
  
• ½ cup
  carrot puree
  

• 1.
  Preheat the oven to 350°F.
  
• 2.
  Combine all the ingredients in a large bowl.
  
• 3.
  Spread evenly onto a greased baking sheet. Bake for 30 minutes, stirring occasionally to prevent overbrowning. Let cool. Store in an airtight container or zipper-lock plastic bag.
  

Julian:

This is my dad’s favorite breakfast cereal.

Shepherd:

Mine too!

Calories: 209, Carbohydrate: 36 g, Protein: 5 g, Total Fat: 7 g, Saturated Fat: 1 g, Sodium: 35 mg, Fiber: 6.5 g

Cinnamon-Maple Quinoa

Quinoa is one of those super-healthy foods that’s so delicious and easy to prepare, you wonder why we don’t eat it more often. Packed with protein, fiber, and minerals, it makes a great comfy and cozy (gluten-free) breakfast.

QUICK!

Prep:
20 minutes

Total:
20 minutes

Yield:
Serves 6

• 1¼ cups water
  
• 1 cup quinoa
  
• 1 tablespoon trans-fat-free soft tub margarine spread
  
• ½ cup
  sweet potato puree
  
• 1 tablespoon pure maple syrup
  
• ¹
  /
  ₃
  cup light vanilla soy milk or nonfat (skim) milk
  
• ¼ teaspoon cinnamon
  
• Pinch of salt
  
• 6 teaspoons pure maple syrup, divided for garnish
  
• 6 teaspoons chopped walnuts or almonds, divided for garnish
  

• 1.
  In a small saucepan, bring the water to a boil. Meanwhile, rinse the quinoa in cold water and strain. Add the quinoa to the boiling water and reduce heat to a simmer. Cook for 12 minutes, uncovered. Remove the pot from the heat, cover, and let sit for 5 minutes.
  
• 2.
  In a separate pot, melt the margarine. Stir in the sweet potato puree, 1 tablespoon of the maple syrup, soy milk, cinnamon, and salt. When the quinoa has finished cooking, stir in the sweet potato mixture. Divide into bowls and top with a teaspoon each of maple syrup and nuts.
  

Joy:

Though it’s considered a whole grain, quinoa is actually a protein-rich seed. It makes a great alternative to oatmeal in the morning.

Calories: 186, Carbohydrate: 30 g, Protein: 5.5 g, Total Fat: 5 g, Saturated Fat: 0.5 g, Sodium: 100 mg, Fiber: 3 g