Thursday, August 19, 2010

5+ a Day - help your kids eat their veggies!

Alex at his chubbiest ever!
My Secret 
Serve chocolate dipping sauce!

But Seriously....
I've posted some vegan dinners that I serve to my family.  But we all know that in today's environment of ample and (on average) unhealthy food, it can be a real chore to do your duty and get fresh fruits and vegetables that last step off their plates and into their tummies.

My children are no angels at my table but they do eat a pretty decent share of the good stuff.  Apart from sheer luck, it's possible that the following helped:  

1.  Start them young
My children were both exclusively breastfed until well after 6 months, and then I started with fruits like avocado and banana as well as kumara - all lovely and sweet!  I like my broccoli and cauliflower and courgettes and carrots cooked pretty soft (and sweet), so it wasn't hard to encourage an adventurous table-tyke to steal from my plate.

As vegans, we moved from baby fruit foods to baby grain foods, and they never had the baby foods with the strong and addictive tastes of cheese, milk, or meat.   This probably made a difference.

Several mums I know use baby-led weaning for introducing solids, and don't use mashed foods at all.  It's certainly easier for young children to eat veggies and fruits in this process than fibrous meats. 
 
2.  Walk your talk (well, eat it)
I've been vegan all their lives so they see me with a plateful on a regular basis.  There is no better teacher than example.

You don't have to be a vegan to set a good veggie example.  But you do have to eat them, and be seen eating and enjoying them. 

3.  Veggies first!
Starches, especially refined starches, satisfy your sweet tooth as well as being extremely filling.  Meats, cheeses, and other rich savouries overwhelm your taste buds.

Kids and grownups alike - eat a nice pile of veggies as the starter to your meal 
  1. You are hungrier
  2. They will taste better
  3. You will eat more veggies
  4. (Optional benefit) You will eat less of the rest of the meal
Expect no joy from reluctant foragers by offering the fronds of health after a big plate of chips and tomato sauce.  While my kids don't eat meat or cheese, they do love the meat substitutes that we have at some meals.  But they don't get them unless the veggies go in first.
  • One popular concern is that if you feed children too much fibre, they may not get enough calories.  If you feel your child is now eating too many vegetables and is therefore wasting away :-) please use your own judgement.  The opposite problem is way more common.
Mine eat too much starch, and now more refined starches than when younger.  Alex was more adventurous in his tastes when younger and Nadia is copying him in everything.

My kids' favourite veggies
For what it's worth...both of my kids vary quite a bit in their tastes so yours will too.
  • Broccoli and cauliflower cooked nice and soft
  • Nadia has joined Alex in the cucumber fan club
  • Alex eats the part of the tomato with not one seed please.  Nadia eats the seeds.  With a bit of "look over there" we can get through quite a bit.
  • Alex will eat raw carrot sticks under duress, but heaps shredded carrot and lettuce on wraps.  Nadia's also keen on shredded carrot
  • Black olives
  • Gherkins
  • Alex wishes corn on the cob grew year round.  Me too.
The usual kid preparation tricks apply: making it fun with shapes or dips can go a long way. 

Also check out:
And if you haven't succeeded on the veggie front, you can score some points with fruits:
  • apples, bananas, mandarins, kiwifruit, avocado...
  • dentists don't recommend dried fruits but they do pack well in lunches
Go forth and vegetate!  You won't regret it...

Saturday, August 14, 2010

Frugal family vegan feasts - all week!

Barriers to becoming vegan:
I know, I know...
  • No meat? No fish? No eggs? No cheese? No milk? What do I eat now?
  • My family would kill me. And then eat me.
So here's some help.  I'm not a recipe cook and there are zillions of great recipes online, so these are mere wisps of inspiration for you, from me and my experience at getting dinners into 2 vegan kids and a non-vegetarian husband with only a few complaints.


Even if you have zero, nada, no way nohow interest in going vegan, I challenge you to try just one of these meals once this week to see how delicious it can be to lose the cholesterol and saturated fat.
All these meals are
  1. Kid-friendly
  2. Recognisable to husbands and other tall variety people
  3. Easily prepared in vegan, vegetarian, or omnivore versions at the same meal
I encourage you to make all your ingredients from organic wholegrains and homegrown vegetables and herbs.  They will be much more nutritious...

Ha Ha!  And back in my world, these meals are our staples because the main ingredients are easily found readymade in vegan versions in a supermarket. (A quick label check will see you right.)  Even so, these meals are pretty good nutrition and value.  Move over chicken nuggets!   
  • With all these great fresh vegies to chop, my food processor is my best friend

Monday - Mexican Beans
You can serve the basic ingredients with corn chips, rice, or tortilla wraps (corn or wheat). Many flavoured corn chips have milk powder - read the label.




  • Beans, refried or whole - I buy El Paso refried beans and Watties mild chilli beans
  • Lettuce
  • Tomato
  • Cucumber
  • Olives
  • Gherkins (dill pickles)
  • Shredded carrot 
  • Guacamole 
OK, I lied.  Mexican night isn't Monday, it's whenever the avocado is ripe for the guacamole.  My famous guacamole is just avocado, generous squeeze of lemon juice, and salt.  Bet you didn't know that breastmilk containers (cylinders) are the best for saving extra guacamole?  Not much surface area to oxidise.


Tuesday - Chinese Stirfry
Thousands of good recipes are readily available by Googling, and here's what we do:










Vegetables
  • Broccoli
  • Cauliflower
  • Mushrooms
  • Carrots
  • Courgettes (zucchini)
Sauce
  • Soy sauce
  • Balsamic vinegar
  • Honey (not vegan, use usual substitutes)
  • Ginger
  • Cornstarch/water for thickening once veggies are cooked
Serve over any variety of rice or rice noodles or bean thread noodles.

Extras
  • Cashews (we like ours added at the table instead of in the pot)
  • Tofu
  • Other meat substitute
This one (and Thursday's curry) is a bit of a cheat for the kids. They don't like my sauces but will eat steamed broccoli and cauliflower with plain rice (or with a bit of soy sauce and cashews).  In any case, we all get fed.



Wednesday - Waffles
Well, why not?  Win points with kids of all sizes by turning the day upside down and serving waffles (or pancakes) for dinner.  We don't often have time in our rushed mornings for a yummy cooked breakfast anyway, but it's a simple dinner.



 

Standard waffle and pancake recipes can easily use subsititute milk (rice, soy, almond) and omit any egg.

So this dinner doesn't feel nutritionally deprived:
  1. serve fruit and nuts and/or vegetable sticks with salad dressing dip before serving out the main course
  2. provide some nutty spreads as well as the usual sweet stuff

Thursday - Indian Curry










Vegetables 
(same list as for Chinese stirfry...well, that's what's in the crisper!)
  • Broccoli
  • Cauliflower
  • Mushrooms
  • Carrots
  • Courgettes (zucchini)
My Sauce
  • Soy or rice or coconut milk
  • Small spoon of prepared curry paste
  • Big spoon of fruit jam
  • Salt or vegie stock to taste
  • Cornstarch to thicken
  • Optional tin of tomatoes

Friday - Soup and Sandwiches

OK, let's keep it simple at the end of a hard week.  Whether you've lovingly simmered your own veggie scraps and leftover scrapings into soupmission, or twisted your wrists round the tin opener, soup is good food.
  • I do both, but the rest of the family prefers the tinned soup - both Watties Vegetable and Pumpkin soups are vegan.
Pick your favourite filler upper on the side - my kids love toast fingers for dipping and I often serve extra veggies/salad if they're eating more toast than anything else.  Bread rolls with hummus, sandwiches, crackers, croutons....

Saturday - Pizza

Yes, vegan pizza is surprisingly delicious.   And most basic pizza bases in the supermarket are vegan, as are the pizza sauces.

Vegan toppings
You can use any of your usual favourite veggies - ours are:  
  • Olives
  • Mushrooms
  • Courgettes (zucchini)
  • Tomatoes
Remember there are good fake cheeses and meats out there too.  I sampled some astonishing vegan salamis tonight at the 2nd Saturday Vegan Potluck with Alice Shopland (of AngelFood) - when those babies hit the shelf we may have to indulge.

As I finally admitted to DH, you can have too many veggies on a pizza.  If you load it up too much, it won't cook well and it will be watery.  So long as you have a flavourful sauce, the pizza will be delicious with a light sprinkling of each veggie.


Sunday - Sausage, Mashed Potatoes and Gravy

Our whole family loves mashed potatoes (as compared to steamed unpeeled potatoes, which only mum  loves).  
 
The prep time compared to steaming up some rice in the microwave means that there must be some home time involved for this meal.  But it's not that bad.
  • Mash your potatoes with salt and your favourite rice or soy milk (soy is creamier)
  • Many powdered gravy mixes are vegan - otherwise you can DYI with cornstarch and veggie broth
  • The gravy is for us - my kids have tomato sauce with potatoes in every form and I've learned to live with it

The kids and DH love Fry's vegan sausages with this meal.  They are happy with them heated between two plates in the microwave - so easy!

Wait, there's more...
Hey, you made it to the end of the week!  And I didn't even cover our other regulars:
  1. Readymade spring rolls, samosas and oven chips
  2. Italian pasta (same hot veggies as with Chinese and Indian though the mushrooms and courgettes go in the sauce)
  3. Takeaways :-)  The rotten kids will happily eat takeaway Chinese and Indian sauces, but not mum's.
Any of your basic meals can be made more of a treat (for reluctant vegans, or almost anybody) by adding a modest amount of a favourite fake meat...for those whose waistlines and bank accounts can take it!  Remember that fake meats are not a terrifically healthy or ecofriendly choice, except when compared to meat.

So if I've inspired you to give it a go, let me know!

Tuesday, August 10, 2010

Five great time investments and five time wasters

















Zen story - Wash your bowl
A monk told Joshu, "I have just entered the monastery. Please teach me."
Joshu asked, "Have you eaten your rice porridge?
The monk replied, "I have eaten."
Joshu said, "Then you had better wash your bowl."
At that moment the monk was enlightened.
I enjoy the artfully minimalist Zen koan story style.  (My son's middle name is Koan - he can thank his father when he's older that it isn't his first name)   From childhood, I also read and reread my parents' Sufi tales, which have a similar feel. 

This says to me:
  • What is the most important thing you need to do?  If you have done that, then what do you need to do to prepare for the next most important thing to do?  Repeat, for life!
For people in older cultures or just simpler ones, the answers mean life and death.
  1. You need to eat so you need to dig, or hunt, or preserve food for later
  2. You need to stay warm so you need to collect fuel
And so on.  But most of us who own computers with broadband connections are facing more choices and distractions from what we might honestly believe is the most important thing.


Rocks, Pebbles, Sand, Water 
One version of another great story (this time with a Western influence) about thoughtful time management of multiple tasks.
  • The lesson?  Unless you do your most important tasks first, your whole day can easily fill up with small and less important (or even counterproductive) activities.
Five things you will never regret spending time on

  1. Your family
  2. Your health - this includes improving your diet and your exercise and sleep habits and...
  3. Releasing unnecessary burdens (hint:  most of what you own are unnecessary burdens)
  4. Your education - never stop learning
  5. Your friends - remember, you chose each other and that must be cherished

Five time wasters

  1. 95% of online activity
  2. 99% of television
  3. Sweating the small stuff
  4. Organising things you don't need to keep
  5. Arguing with your loved ones
Can you get the big stuff in before the small stuff fills your day?

Other not-to-be missed reading on priorities:








    Tuesday, August 3, 2010

    What matters now? It's free!

    There's an amazingly minimalist free e-book available for all What Matters Now?

    Among all the essays, I think my favourite line is "Never compare your inside to someone else's outside" but picking a favourite is pretty hard.

    To me, what matters now is that we all keep thinking and trying.

    Ahimsa

    Saturday, July 31, 2010

    Top 10 tips to tidy your toyroom

    Once you have the knack of decluttering your grownup knickknacks and do-nothings, you might be ready to tackle a much thornier problem - Kid Stuff!

    Why is Kid Stuff harder?
    The essence of decluttering is "Do I need this?"  Adults usually have a few main interests and activities - we have learned we must focus on only a few for any level of quality.  So the essential question can be answered with a minimum of struggle.  Even the followup question "Will I need this later?" can, with some honesty, be handled.

    Kids are butterfly beings with different interests each day so... "does she need this - will he need this later?"  How do you know? 

    Inspired by a lovely Montessori handbook,  I have redesigned our home toy areas.  Here's what I've learned:

    Decluttering

    1.  Declutter first

    Only store and organise what you want to keep!

    Your kids will gain as much from the improvement as you do.

    2.  Art is in the making

    Be brutal with kids' paintings and crafts - at preschool and early school they might make something each day.  Do the math.  How many boxes of crumpled coloured paper and scattered glitter do you really want in your house?

    If it doesn't make you say "Wow!" and rush off to show your partner or grandma, it's not this year's keeper.

    3.  Dig deep!  

    Toys which have been buried and haven't been played with for some time are the best candidates for someone else to love.  It is tempting to bring them out as a new surprise for your children, but beware!  Unless you can get rid of familiar toys instead, you won't end up decluttering anything.

    Remember that they have too many toys and that's why you are here.  You don't have to do anything heartwrenching, but don't fall into the "this is sorta neat, maybe they'd like this again" mediocrity trap. 

    4. There can be only one... 

    You may find (like me) that you've bought several versions of a toy at different times, because you liked it just as much each time you saw it.  Full marks for consistency - now let's work on improving the clutter.

    I'm a sucker for letter and number teaching games and there are so many cool ones!  But perhaps my kids don't need a Bob the Builder spelling game and Pooh Bear dominoes and an ABC puzzle and fridge magnets to learn the alphabet?

    5. No one-trick ponies

    The secret to having fewer toys is keeping only the toys that are full of surprises to stir your child's imagination.  Some toys look great but really only do one thing. 
    • One pull-along toy grabbed my son's attention and he even bought it with his own pocket money.  But even though this cute Elmo-head opened up to show Cookie Monster when pulled, that's all it did. Pull, roll, open, and giggle maniacally.  Its string was so short that a child tall enough to pull it would generally pull it off the ground.
    • A building set we were given that makes only a dog or a duck has limited entertainment value - the frustration of putting it together wrong generally outweighs the satisfaction of building a dog one more time
    • Current Lego fashion for sets with special pieces that build only one thing get a big thumbs down - we have a giant jumbled set of mostly basic blocks and I'm amazed at what gets built.  Again, I like toys where doing it differently doesn't mean doing it wrong.
    Do yourself a favour and find one-trick ponies another stable...and think hard when bringing new toys into yours.
     
    6.  Be careful giving away your kids' stuff!  

    I judge what stuff my kids don't love anymore.  If I gave them refusal rights, they might develop a new attachment. So far, I haven't been bitten.  But just last week, my niece claimed a handed down book (now Nadia's favourite) as one of her favourites still! (This is the first time - both my nieces are very generous with passing on their things to us.)  Oh, the dilemma!  Oh the agony!  Oh, the irony, for my sister has yet to forgive our mother for donating her soft toys without asking her...

    But we've got at least a 99.99% success rate.  And when my little baby darling girl wasn't looking at the book, I slipped it into my sister's little baby darling girl's schoolbag and luckily, I haven't heard anything about it at all.  Because if there's one other thing we have too many of, it's books!  I know this will strike a chord with many of you, and I'd love to hear what you do when you have so many great kids books that your shelves runneth over.

    Storage  
    Now you're ready to put your remaining beloved educational and entertainment gems away. 

    7.  Take professional advice

    Dr Maria Montessori designed a revolutionary and successful teaching method that is still being used today.  Originally, their special handmade learning toys were dispensed by the teachers from locked cupboards.  But the children showed they would treat their playthings with respect.

    Today's model allows children free access (many early education centres also use this model):
    • Open low shelves
    • Baskets or boxes to contain parts of toys
    • Last toy put away before next toy out (very important, but we are still working on this habit for home use)
    I have seen this design in so many centres, but I had to see it described in a book to act on it.

    I had two stacking basket sets where the shelves are now, and they ended up as stacked jumble piles that the kids rarely dug into for toys.

    That big basket on the top shelf will become another junk basket if I don't dedicate it to a purpose.

      8. Easy access
      A good play area must be easy to put things into and get things out of.  Otherwise, anything stored there will turn into a junk pile. Remember that good things might as well be junk if you can't find them. It's much easier to throw something down and under than to pick it up and out.

      It took so long to clear out underneath our small school desk in the corner that it was an obvious lesson - nothing more is going to be stored there.

      9.  The storage must fit the the stored

      Small toys in a deep container might as well be in a black hole, or expect the whole lot to be on the floor for searching.  As a rule, toys shouldn't be piled more than three layers deep in a container...excluding building sets like Lego, of course.  Luckly, shallow containers are more likely to fit under furniture for storage.

      We have a few big containers (probably verging on too big)
      • Bucket for bats and paddles and spades
      • Hamper for balls and balloons (my kids like blowing up balloons just for the sake of it)
      • Tall basket and a wall mounted hammock for large soft toys
      I do my best to keep small toys out of these black holes.

      10.  Rotating toys

      You may have great toys that you and the kids can't part with but still can't fit into your professionally-inspired uncluttered easy access play area either.

      If you have the room elsewhere, box those winners up and bring them out in a few months (and choose current toys to live in the box).  Rotation time is a great time for another round of decluttering!

      When boxing up:
      • choose toys with some lifespan left - if your child will be too old for that toy by next rotation, that's one to leave available for play
      • store with care - you don't want rotation time to be jumble cleanup time

      Must try harder
      You can see from my pictures that we are still a work in progress.

      Seriously, I am donating in fruit bags when I have so much stuff I ought to be donating in rubbish bags.  Has anyone tried the clean sweep method with toys and other kid stuff?

      Other takes on tidy toyrooms:
      Have I missed out your favourite tidy tip?  Share it!

      Kickstart your day


      This isn't news to anybody who can read labels, but the vast majority of packaged cereals aren't good for you.  In fact, the vast majority of food in the supermarkets aren't good for you either.

      But some of the quotes in the cereal article make my lip curl: 
      Food and Grocery Council chief executive Katherine Rich said manufacturers had already reduced the salt and sugar content of their cereals, but "only so much can be removed without removing taste and flavour".
      Allow me to translate:
      Our customers are addicted to sugar and we like it that way.  If we added less sugar, our customers would go to another cereal that still has lots of sugar, and...wait, sorry, (fans face vigourously) I just can't talk about it anymore!
      And:
      Kellogg's spokeswoman Tina Wall said its Crunchy Nut Corn Flakes and Nutri-Grain contained less sugar than a 200g pottle of fruit-flavoured yoghurt.     
      Pay that woman an even more obscene salary - she's worth every penny.  In case anything is lost in translation:
      We're not actually at all bad, especially compared to another product that has also been sweetened past all resemblance to its natural state.
      I fondly remember the days when my kids would happily chow down on porridge with me every morning.  While their tastes have been adulterated already, our pantry holds only cornflakes, rice bubbles, weetbix, and muesli.  Boring?  Hooray for boring!  I can't imagine a trip to the store that would include buying Chocolate Frosted Sugar Bombs for my little Calvin. I shudder to think of his behaviour after eating a bowl, and this crap costs more than basic cereals.
      • Perhaps it's only a psychological effect, but I really like to start the day with simple whole grains; the way I would like to eat for the rest of the day too.  With that one meal, I get more fibre than the average person eats all day.  If you start with sugary treats, are you likely to improve with the rest of your day?
      But somebody's buying them.

      OK, let's get real.  A lot of people are buying a lot of them...a lot.  Supermarkets don't stock boxes that don't move, and 72% of cereals had unacceptable levels of fibre, sugar and fat!  And they taste like it.  They taste too good to be good for you.

      So if you do buy more, shall we say, entertaining cereals, will you step up bravely and explain why?  And I'm also interested if these are actually served to children for their breakfast...  I will also accept stories about other people you know who buy these cereals, if you know why they do.

      Thursday, July 29, 2010

      Yo-yo day again!

      I'm still looking for inspiration on my last yo-yo, the camera that was...

      This one should be a no-brainer as I'm not into dust-collectors, but it is a little potpourri jar and I want the room to smell nice!


      Perhaps someone could explain that I don't need to use a little jar to make the room smell nice?  How do you freshen your rooms in wintertime?

      And in other news, I really did it!  I cut the cord on my cleaners, like I promised.  
      • I planned one last session (as notice for them) but they delayed me for a new client until it was too late.  So I still have our $42, my thank you card, and my box of homemade chocolate coconut ice.  And I did my own vacuuming and wiping, and the house hasn't fallen to bits.  
      That's one small step for me, and one giant leap for minimalism.