Healthy Eating - Growing Up in Santa Cruz

Zoodles, Pancakes and Summer Fun

growingupsc — Thu, 07 Aug 2025 15:37:06 +0000

Name one summer crop that’s just as delicious folded into pancakes and muffins as it is tossed in peanut sauce or threaded onto the grill. It’s the seasonal sensation known as zucchini, and when it’s fresh and abundant, the ways to enjoy it are nearly endless. When I was a kid, our garden would explode every July with so much zucchini we had to get creative. I remember my mom’s zucchini pancakes, which we topped with a dollop of sour cream for a savory treat. Then there was her zucchini bread, studded with walnuts—moist, sweet, and irresistible. Of course, we also made Italian-style sautéed zucchini with onions, garlic, and tomatoes, or marinated and roasted it in the oven, perfect alongside any summer barbecue. I loved passing those recipes on to my own kids, but they surprised me with a fun new way to transform my favorite squash into noodles. The spiralizer, or “Zoodler,” is as practical as it is entertaining—and once you start, the possibilities are endless. Although zucchini is often considered a vegetable, it is botanically classified as a fruit; one also rich in multiple nutrients: Vitamin C – Supports immunity, skin health, and antioxidant defense Vitamin A (as carotenoids lutein & zeaxanthin) – Important for eye health Manganese – For metabolism and bone health Potassium – Helps maintain healthy blood pressure Magnesium – Supports muscle and nerve function Folate & B6 – Important for energy and cell function If you don’t have a garden—or a neighbor who does—you can still pick up fresh, locally grown Pinnacle Farms zucchini at Shopper’s Corner market. And if your kids are ready to spend some time in the kitchen, zucchini is the perfect way to help them discover how delicious healthy food can be. Since kids sometimes cringe at anything green, you can peel the zucchini first, then invite them to help shred it along with some Parmesan or feta cheese to make easy zucchini pancakes. Choose a box grater with a wide base and a comfortable handle that’s easy to grip. Many models include finger guards or food holders to keep little hands safe. Rotary graters are another great option for shredding cheese or vegetables. Look for sturdy models with a secure base and a handle that kids can turn with ease. Easy Zucchini Pancakes Makes: ~8 small pancakes (serves 2–3) ✨ Ingredients 2 medium zucchinis (~2 cups grated) 2 large eggs 1/3 cup all-purpose flour (or chickpea flour for gluten-free) 2 tablespoons grated Parmesan or feta (optional) 2 green onions, chopped (or 2 tablespoons minced onion) 1/2 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon garlic powder (optional) Olive oil or avocado oil for cooking Instructions Prep the zucchini Grate the zucchini and place it in a colander. Sprinkle lightly with salt and let it sit 5–10 minutes to draw out excess moisture. Squeeze out as much liquid as you can using a clean kitchen towel or your hands. Mix the batter In a large bowl, whisk the eggs. Stir in the flour, cheese (if using), green onions, salt, pepper, and garlic powder. Fold in the squeezed zucchini until evenly combined. Cook the pancakes Heat a large skillet over medium heat and coat with a thin layer of oil. Drop spoonfuls of the batter into the skillet and gently flatten. Cook ~2–3 minutes per side until golden brown and set. Transfer to a plate lined with paper towels. Serve Enjoy warm with a dollop of Greek yogurt or sour cream. For kids with a bit more kitchen savvy, the Zoodler or a vegetable spiralizer is a fun way to experiment with new recipes. Pick one up at Toque Blanche or Target (for less than $30!) to make yummy zucchini noodles you can eat just like pasta. Simply steam and add your favorite sauce. 🥒 Kid-Friendly Zucchini Noodles with Peanut Sauce Serves: 2–3 ✨ Ingredients For the Noodles: 3 medium zucchinis, spiralized or peeled into ribbons 1–2 cups cooked noodles (spaghetti or rice noodles) to mix in if kids prefer familiar pasta For the Mild Peanut Sauce: 1/4 cup creamy peanut butter 2 tablespoons low-sodium soy sauce (or coconut aminos for less salt) 1 tablespoon honey or maple syrup 1 tablespoon rice vinegar or lemon juice 1–2 tablespoons warm water (to thin) 🍽 Instructions Make the sauce: In a bowl, stir together the peanut butter, soy sauce, honey, and rice vinegar. Add warm water slowly, whisking until the sauce is smooth and creamy. Prep the noodles: Pat zucchini noodles lightly with a paper towel to remove excess moisture. For extra softness (great for little kids), quickly sauté them in a skillet with a tiny bit of oil for 1–2 minutes. If using cooked pasta, prepare it according to the package directions and drain. Combine: In a large bowl, toss the zucchini noodles (and cooked noodles, if using) with the peanut sauce until coated. Mix in the shredded carrot or bell pepper if your kids like veggies. Serve: Sprinkle with a few crushed peanuts or sesame seeds (optional). Serve right away—great warm or room temperature. 🌿 Kid-Friendly Tips If they’re hesitant about zucchini noodles, mix half zoodles and half pasta. For very young kids, cut noodles into shorter pieces for easier eating. Serve with mild sides like apple slices or plain rice. Let kids help spiralize the zucchini—they often love making “noodle ribbons.” Whether you’re harvesting it by the crate or picking it up from the market, zucchini is a summer standout that’s easy to love and endlessly versatile. From nostalgic family recipes to fun new twists, it’s a reminder that good food doesn’t have to be fancy—it just has to be fresh, shared, and made with a little heart. So grab a grater, fire up the skillet, or break out the Zoodler and invite your family to enjoy the bounty!

The post Zoodles, Pancakes and Summer Fun first appeared on Growing Up in Santa Cruz.

To Drink or Not to Drink: The Truth About Prebiotic Soda

growingupsc — Tue, 01 Jul 2025 22:17:58 +0000

The buzz on prebiotic soda; should you be drinking it? Recently, I was browsing the aisles at Staff of Life when I overheard a mom ask her son, “Why are these Poppi drinks so popular?” The boy, maybe 12 years old, had no clue. But I did. I managed to resist my inner Italian buttinsky—but I was dying to chime in: “Because they’re a low-sugar, prebiotic (aka healthy!) alternative to soda!” Later the moment stuck with me. Are people really buying into these buzzy beverages for the health benefits of prebiotics? Or is it just about sipping something that tastes like soda but feels better for you? As a fan of flavorful carbonated drinks, I was curious: Are these trendy cans truly a smart way to support your gut? What Are Prebiotics, Anyway? Unlike probiotics—which are live beneficial bacteria—prebiotics are the fuel that feeds those good bugs in your gut. Our gut microbiomes need both versions to help with digestion, immune support, and even mood regulation. And prebiotics provide the nourishment to keep those bacteria thriving. There are real benefits: prebiotics have been shown to improve digestion, regulate blood sugar, reduce constipation, and even boost calcium absorption to support bone health. There’s also promising research suggesting prebiotics can play a role in strengthening your immune system and improving mental health via the gut-brain connection. But while prebiotic sodas can be helpful, they’re not a miracle cure. Drinks like Poppi, Olipop, and Sunsip often contain added sugar, which may counteract some of their gut health perks. And those health claims on the label? Terms like “no fake stuff” and “supports digestion” might sound compelling, but they haven’t been evaluated by the FDA. So while the packaging may be polished, it’s important to read between the lines. What’s Actually Inside the Can? Prebiotic sodas typically contain plant-derived fibers like kudzu root, Jerusalem artichoke, agave inulin, organic acacia fiber, or nopal cactus. These are all sources of inulin or other fermentable fibers that feed beneficial bacteria in the gut. Depending on the brand, the amount of prebiotic fiber can vary widely: Olipop: ~9g of prebiotics per can Poppi & Sunsip: ~2g per can To put that into context, the general recommendation for daily prebiotic intake is about 5g. That means you’d need multiple cans of Poppi or Sunsip to reach the threshold—and with that, more added sugars or artificial sweeteners. While these drinks can be a tasty and refreshing way to supplement your diet, they shouldn’t a replacement source of prebiotics. And for some people, especially those with sensitive digestion, they can even cause side effects like gas, bloating, cramping, or diarrhea. Not for Everyone There’s still no medical consensus on whether prebiotic sodas are problematic for vulnerable populations. But most health experts agree: children, pregnant women, people with digestive disorders, and those with compromised immune systems should use caution. In fact, for these groups, whole-food sources of prebiotics are a safer, more effective way to support gut health. You won’t find fancy branding or colorful packaging in a banana or stalk of asparagus, but you will find fiber and nutrients that work naturally with your body. The Real Gut-Health Heroes Highly-processed foods and sugary beverages disrupt gut health—and prebiotic soda won’t fix that alone. But adopting a Mediterranean-style diet rich in fiber and plant-based foods can. Prebiotics occur naturally in many everyday ingredients, especially fruits, vegetables, beans, and whole grains. According to Harvard Public Health, top sources include: Garlic Onions Bananas Jerusalem artichokes Soybeans Asparagus Wheat and other whole grains These are all staples of the Mediterranean diet, which emphasizes whole foods, good fats, and plant-forward meals—a tried-and-true approach to long-term health. One recent study even found that people who consumed 30 grams of inulin-rich foods daily for two weeks were more likely to choose moderate- or low-calorie foods over high-calorie options. Their MRIs showed reduced activity in the brain’s reward centers when shown high-calorie foods—suggesting that prebiotic foods may help influence healthier dietary choices. So, Should You Sip It? If you’re switching from sugary soft drinks to low-sugar prebiotic sodas like Poppi, that’s a step in the right direction. But don’t count on canned fiber alone to keep your gut in balance. What would I say to that mom at Staff of Life now, after doing a little more digging? If your kids like the flavor and you’re trying to replace soda with something less sugary, go for it! Just don’t forget to stock up on garlic, greens, grains, and good old-fashioned produce while you’re at it. For the best gut health bang for your buck, eat like you’re in the Mediterranean. Elizabeth Borelli is a published author and Mediterranean Lifestyle Expert. Visit her website for free resources, news and events.

The post To Drink or Not to Drink: The Truth About Prebiotic Soda first appeared on Growing Up in Santa Cruz.

Strawberry Season in Santa Cruz is the Berry Best Time of Year

growingupsc — Thu, 12 Jun 2025 00:26:36 +0000

In Santa Cruz, strawberries are practically part of the scenery—we’re surrounded by some of the biggest berry farms in the country. But even with berries in stores year-round, there’s something extra magical about local, in-season strawberries. The kind you find at the farmers market or roadside stands in June? Juicy, ruby-red, sun-sweetened perfection. And guess what? These little fruits aren’t just tasty—they’re bursting with nutrition. One cup of strawberries has just 46 calories, 3 grams of fiber, and a solid helping of vitamin C, manganese, and folate. Basically, they’re nature’s candy—with benefits! Strawberries are a kid favorite for a reason—they’re sweet, snackable, and perfect for everything from lunchboxes to smoothies. Pop them straight from the basket, slice them over pancakes, or dip them in chocolate for a treat that’s as fun to make as it is to eat. Quick tip: rinse local berries just before eating to keep them at peak freshness. So go ahead—celebrate June the Santa Cruz way, one sweet, juicy bite at a time. Berry Fun! Easy & Tasty Ways to Enjoy Strawberries with Your Crew Strawberries are sweet, simple, and seriously fun to eat—especially when they’re local and in season. Here are some kid-approved ways to turn these ruby-red beauties into snacks, treats, and easy meals: Strawberries + Yogurt = Yum Top a bowl of yogurt with sliced or whole berries for a healthy snack or dessert that feels like a treat. Strawberry Shake-Up Blend strawberries with milk or yogurt for a quick, cool drink—perfect after a beach day or bike ride. Fruit Salad Fun Mix sliced strawberries with bananas, grapes, or whatever fruits you’ve got on hand for a rainbow-colored snack. Berry on Top Pile strawberries onto pancakes or waffles for a burst of morning sweetness (weekend brunch win!). Chocolate-Dipped Delicious For a special treat, dip strawberries in melted chocolate. Kids can help—and lick the spoons. Strawberry Oatmeal Glow-Up Stir diced berries into warm oatmeal for a sweet, fiber-filled start to the day. Fruit Skewers Thread strawberries onto skewers with other fruits for a snack that’s easy and fun to eat. DIY Strawberry Pops Puree fresh strawberries and freeze in molds for homemade popsicles—cool, sweet, and 100% summer. Now that you’re bursting with berry ideas, the big question is—where to pick up the freshest local strawberries? Farmers markets are a fantastic option, but let’s face it, they don’t always fit into your busy week. Good news: Shopper’s Corner has your back. They bring in sweet, sun- ripened strawberries from three nearby farms, so you can grab peak-season berries anytime you’re ready—no weekend schedule shuffle required! Looking for more uber-nutritious recipe ideas? Sneaky Strawberry Smoothies: A Morning Win for Parents and Kids Mornings can be a wild ride, but sending kids off with a brain-boosting, energy-lifting smoothie? That’s a parenting win. We might not know exactly what they’re eating the rest of the day—but if we can sneak in some goodness before they head out the door, we’re off to a great start. The best part? This smoothie is a master of disguise. Start with two kid-approved fruits—think banana, mango, blueberries, raspberries, or strawberries. Then (shhh…) blend in a handful of spinach or a little avocado. My kids claim they “don’t like” those, but somehow, when they’re blended into a berry smoothie, they’re totally on board. Toss in some flaxseed for protein and fiber, and a touch of sweetener—and boom! You’ve got a super-powered breakfast they’ll actually drink. Here’s a pro tip: keep your secret ingredients in the same color family as your base fruit. Blueberries, for example, are great at hiding greens like spinach or even sprouts. A little trial and error will help you land on the combo your crew loves most. Stevia is a great sweetener option—since fruit already brings plenty of flavor, you’ll never notice the aftertaste. And it keeps added sugar off the breakfast menu, which is always a win. Cheers to happy mornings and smoothies that sneak in the good stuff! Ingredients: – Choose 2 fruits (2 cups total): fresh strawberries, banana, fresh or frozen mango, blueberries, raspberries are favorites. -Choose 1 liquid (1 cup total): rice milk, almond, soy milk, dairy milk – Sweetener: ½- 1 tsp. stevia – Protein Booster: 2 tbsp. flax seeds – Options (1/2 cup total): cucumber (peel off), spinach, sunflower sprouts or avocado Add all ingredients to a blender, food processor or Vitamix and puree until smooth. Quick trick: premake “smoothie packs” by pre measuring and packing your solid ingredients together, placed in the freezer until ready to use. So many ways to enjoy fresh strawberries this June! Don’t miss your chance to make the most of them! By Elizabeth Borelli

The post Strawberry Season in Santa Cruz is the Berry Best Time of Year first appeared on Growing Up in Santa Cruz.

Spring’s Spiky Treasure: Why It’s Time to Love Artichokes

growingupsc — Fri, 09 May 2025 09:11:26 +0000

Spring’s Spiky Treasure: Why It’s Time to Love Artichokes May is peak artichoke season here in Santa Cruz — and all along the Central Coast. Just a short drive down Highway 1, you’ll find Castroville, the proud Artichoke Capital of the World, where these quirky green globes grow in abundance. This is when the harvest is in full swing, and the local markets are overflowing. At first glance, artichokes might not scream kid-friendly. They look a bit like alien pine cones with an attitude. But looks can be deceiving. Once cooked, their soft, mild flavor and tender leaves make them surprisingly versatile — great as a side dish, a salad topper, or even a centerpiece snack. Here’s a fun fact for the dinner table: artichokes are actually flower buds! They grow on big, spiky bushes that look like something from a fairytale — think magical thistle thrones hiding a delicious prize. Telling the story this way helps build curiosity, especially with kids. Peeling back each leaf to reveal the tender heart inside becomes a mini adventure on your plate. And the reward? A nutritional powerhouse. Artichokes are like little green superheroes — packed with fiber, vitamins, and minerals. They’re perfect for finger-food-loving kids, and with a little guidance, even the pickiest eaters can get on board. If you’re looking for the best, Pezzini Farms in Castroville grows top-tier artichokes — but you don’t have to make the trip. Our local Shoppers Corner brings them in fresh! If you’re new to the artichoke scene, don’t worry. They’re easier than they look: Just trim, steam until tender (about 30–40 minutes), and serve with a dipping sauce like butter, lemon, or a garlicky mayo blend. Show kids how to scrape the soft part from each leaf with their teeth — like a treasure hunt! Once you reach the center, remove the fuzzy choke to get to the artichoke’s delicious heart. Tips for success: Presentation matters: Make the artichoke look appealing by arranging the leaves on a plate and offering a colorful dipping sauce. Don’t force it: If kids are resistant, introduce them gradually and try different preparation methods. Slice and add them as a pizza topping, or chop and stir into a creamy pasta dish.. Make it a family meal: Eating artichokes together can make it more enjoyable and encourage kids to try new foods. Be patient: It may take several attempts for kids to develop a taste for artichokes. Keep offering them in different ways. Ready to give it a try? Make a “Pull & Dip” Artichoke Party Platter A fun, interactive way to get kids to try artichokes! 🌿 Ingredients: 2 large globe artichokes 1 lemon (halved) 1–2 cloves garlic (optional) Pinch of salt Dipping sauces (pick one or mix a few!): Melted butter with a squeeze of lemon Greek yogurt + ranch seasoning Hummus or tzatziki Ketchup + mayo swirl (yes, really — for picky eaters!) 🍽️ Directions: Prep the artichokes: Rinse them under water. Snip the pointy tips off each leaf with kitchen scissors (kids can help with this!). Cut off the top inch of the artichoke and trim the stem. Rub all cut parts with lemon to keep them from browning. Steam them: Place artichokes stem-up in a pot with a couple inches of water, a garlic clove, and a lemon wedge. Cover and steam for 30–40 minutes, or until the outer leaves pull off easily. Cool slightly and serve: Place them on a platter, pull off the first few tough leaves. Set out small bowls with fun dips. Show kids how to dip a leaf, then gently scrape the soft part with their teeth. Bonus treasure: Once the leaves are gone, you’ll reach the fuzzy choke — scoop it out to reveal the heart (the veggie treasure!). Slice it and dip it too! 🧒 Tips: Turn it into a “Dipping Game”: Who can try the most dips? Who finds the heart first? It’s hands-on, healthy, and fun — and it’s all happening in our backyard. So this May, bring home a bundle of artichokes and discover why these spiky spring “flower buds” deserve a spot on your table. By Elizabeth Borelli

The post Spring’s Spiky Treasure: Why It’s Time to Love Artichokes first appeared on Growing Up in Santa Cruz.

Kids Will Like Cauliflower’s Cousin Romanesco

growingupsc — Fri, 11 Apr 2025 19:56:24 +0000

With its lime-green color, and quirky and cone-shaped florets, a head of Romanesco could have been picked from Dr. Seuss’ back yard. Beyond the surface beauty it’s a versatile veggie packed with flavor and nutrition. A cousin of cauliflower, Romanesco’s mild, nutty taste is as delicious raw served with dip as it is roasted to and topped with kid-friendly seasonings. Plus, it’s loaded with vitamins, fiber, and all the good-for-you nutrients that make seasonal eating a win-win. If the first thing that pops up is “my kid will never eat that”, local nutritionist Rebecca Hazelton shares some simple tips to get your picky eater on board. “First, remember that you’re on the same team as your kids. They don’t yet understand the benefits of eating vegetables… Many adults still struggle to eat enough vegetables! I encourage parents to remember what it can feel like as a child and having your parent trying to force you to eat something that you don’t want to eat. What would’ve been helpful to you as a child? I encourage parents to ask their kids which vegetables they like best. Parents don’t like to prepare food that their kids don’t eat… And kids don’t like to eat foods that they don’t like, so get into conversations with your kids about which vegetables they like best and communicate like you are on the same team. I encourage patience. It’s OK if children don’t want to eat lots of different types of vegetables. You’ve got to start somewhere. It can definitely become a control issue if you try to force your kids to try new foods all the time. Let them develop some favorites and find the right pacing for your family when it comes to introducing new vegetables. Experiment with new ways of preparing vegetables: kids often prefer roasted vegetables to steamed vegetables or spiral sliced veggies. Involve them and include them in some of the decisions so that they are empowered and develop positive associations with healthy foods. Especially with younger children, compliment and encourage them (without talking down to them) when they make healthy choices. “Romanesco is in season right now, so there’s no better time to have fun experimenting with this bright and kid-friendly new vegetable! Roasted RomanescoThis recipe is a perfect busy day option, since it’s as easy to prepare as it is delicious. The mild, nutty flavor and crunchy topping create a fresh and flavorful approach to comfort food.Pro-tip: mix and cook the ingredients in a glass pie plate or ceramic baking dish for minimal clean up. Ingredients:1 small head Romanesco, cut or broken into bite-sized florets2 tbsp olive oil½ tsp garlic powder1 tsp salt¼ cup of cashew flour* (optional)¼ cup crispy fried onions (optional but recommended!)Instructions:Preheat oven to 400°F. Line a baking sheet with parchment paper.*To make cashew flour: blend 1 cup raw cashews in a food processor or high speed blender, pulse until it’s the consistency of cornmeal (mixture starts to meld if too fine). Store remaining flour in a tightly sealed jar for later use.Toss the Romanesco in a large bowl with olive oil, garlic powder, salt, and cashew flour until evenly coated.Spread it out on the baking sheet in a single layer.Roast for 20–25 minutes, flipping halfway, until the edges are crispy and golden brown.Toss in parmesan and or sprinkle with fried onions, if using.Enjoy! Serve as a side dish or add your favorite protein like baked tofu or cooked shrimp for a filling main dish.Let us know how you liked this recipe in the comments! By Elizabeth Borelli

The post Kids Will Like Cauliflower’s Cousin Romanesco first appeared on Growing Up in Santa Cruz.

Eating to Save the Planet

growingupsc — Thu, 09 Jan 2025 09:38:51 +0000

In the vibrant tapestry of Santa Cruz County’s nonprofit community, Eat for the Earth stands out as an organization with a mission as bold as it is necessary: to transform the way we eat to protect the planet. This vibrant grassroots movement is not only addressing personal health but also tackling one of the most pressing issues of our time—climate change. Reverend Beth Love, the Executive Director and driving force behind Eat for the Earth, is committed to advancing the practice of sustainable living. A longtime Santa Cruz resident, Love combines deep expertise in plant-based nutrition with a passion for environmental stewardship. Her leadership has helped establish Eat for the Earth as a necessary local resource, empowering individuals and organizations to make food choices that are healthier for both people and the planet. The Seed of an Idea Love recalls the genesis of Eat for the Earth as a moment of clarity in 2019. “I realized how intertwined our eating habits are with the health of the environment,” she told GT. She says the science is clear: our food system, particularly industrial animal agriculture, is a leading contributor to greenhouse gas emissions, deforestation, and water pollution. However, the solution is equally clear—shifting towards plant-based diets can significantly reduce our ecological footprint. What started as a grassroots effort quickly grew into a movement. Love and colleague Dr. Maria Jose Hummel began hosting workshops, cooking demonstrations, and community events aimed at educating people about the environmental benefits of plant-based eating. The Roots of the Problem The organization recognizes that many barriers exist, from cultural habits to economic challenges, that make dietary change difficult. That’s why Eat for the Earth takes a holistic approach, offering not just education but also practical tools and ongoing support. One of their flagship initiatives is helping businesses and institutions adopt plant-based options in their cafeterias and catering menus. “If we can influence the default food options in large settings, the ripple effect is enormous,” Beth explains. These efforts are complemented by partnerships with local farms and food producers to promote access to fresh, plant-based ingredients. A Growing Movement In just a few years, Eat for the Earth has achieved impressive milestones. Their outreach programs have engaged thousands of local residents, and their advocacy has inspired several organizations to commit to sustainable food policies. During the COVID-19 pandemic, they pivoted to offer virtual workshops and online resources, ensuring that their mission continued to grow even during challenging times. Program coordinator Dr. Hummel has been an instrumental part of this worked, after decades of seeing first hand how Latinos suffer disproportionately from chronic diseases related to nutrition. She says there are many social and environmental reasons for this, explaining “I have also seen that with education and motivation, people within marginalized and underserved communities can see amazing transformations in their health. I have seen dramatic improvements in health outcomes, that are not commonly seen in clinical practice. This continues to inspire me for sure.” Looking to the Future As Eat for the Earth looks ahead, their vision is both ambitious and inspiring. Beth Love envisions a future where plant-based eating is the norm rather than the exception. “We want to create a culture where sustainable food choices are accessible, celebrated, and supported by policies at every level,” she says. One of their long-term goals is to establish a dedicated education and resource center in Santa Cruz County—a space where people can learn about plant-based cooking, sustainable agriculture, and the intersection of food and climate. . How You Can Help Eat for the Earth thrives on community support, and there are many ways to get involved. Whether it’s volunteering at events, donating to sustain their programs, or simply committing to incorporating more plant-based meals into your routine, every contribution makes a difference. As Beth Love puts it, “The future of our planet depends on the choices we make today. Together, we can create a world where everyone can thrive—starting with what’s on our plates.” To learn more about Eat for the Earth or to get involved, visit their website at www.eatfortheearth.org or follow them on social media for updates on upcoming events and initiatives. by Elizabeth Borelli

The post Eating to Save the Planet first appeared on Growing Up in Santa Cruz.

Picky Preschool Eating

growingupsc — Thu, 02 Feb 2023 18:29:36 +0000

There’s a reassuring element in knowing that you’re not alone in dealing with a parenting challenge. For example, having a child who’s a picky eater. According to nutritionists, parents and MyPlate.gov, this is a very common occurrence, especially among the preschool age groups. “Picky eating is typical for many preschoolers as they grow up and become more independent,” confirms MyPlate.gov. Some strategies for getting your preschooler to eat healthy foods that the institution suggests, is to try and balance the amounts and types of foods eaten over one week; offer a variety of different foods; maintain small portions at meal and snack times; introduce new foods alongside familiar foods; and let the child help in meal preparations. This advice is on par with what a handful of local moms do here in Santa Cruz to combat picky eating. Moms Share Their Tips & Tricks “I involve them in shopping, choosing the menu for the night, and food preparation as much as possible,” said mother of two, Amelia Schmale. “When I make [my son’s] plate, I give him just a little bit of each thing so as not to overwhelm and allow him to choose. For example, I would give him one or two slices of carrots, bell pepper, snap peas, and celery. He might eat some, he might eat one, he might eat all. He also likes dip! My son likes blue cheese dressing. We like the Toby’s brand. It has less fake stuff in it. He will eat lots of veggies dipped in this.” Another Santa Cruz mom introduced fruits and veggies to her son early on. “My youngest son, who is now three, usually only wants fruits and veggies,” said Alisha Marie. “I think introducing veggies at a very young age and to continue feeding them those with every meal was important.” Santa Cruz mom, Sarah Cipollina, says that she makes sure that proteins and veggies are eaten before snacks and treats. “We made it a common practice to eat protein and a veggie before having any snacks or treats, not as a punishment/reward system. More of a matter-of-fact way of explaining the order foods should be eaten,” she said. “Also, really getting to know their favorite veggies of the moment and having them on hand helps.” “We would cut up small pieces and place them into ice cube trays; a variety of fruit, veggies and crackers,” said a Watsonville mom, Jennifer K. “Some would be new, some would be favorites and some would be a food previously rejected. I would set a tray out. They would graze usually favorites first but when those were gone the others started disappearing.” One Soquel mom, Amber Watkins, added that local Montessori schools are a big help with preschool nutrition. “Send them to Montessori schools. They do an amazing job at getting kids to eat fresh fruit and vegetables,” she said. “For red pasta sauce, I grate onions, celery, carrots, zucchini and pepper, and then cook until they’re soft and not noticed by the kids anymore,” said Ben Lomond mom, Marieke Reijn-Koehorst, who also specifies that there is a good recipe found online from Jamie Oliver. “You can also blend in butternut squash or cauliflower with cheese sauce pasta.” Another Santa Cruz mom, Jen Slaughter Michelsen, shares a couple of her tricks: “I’ve always asked that my kiddo first try three bites of any new food before I accept her inevitable rejection,” she said. “Then, I would offer her preferred healthy option. I offer sliced veggies as a before-dinner snack to satisfy those hunger pains, and it helps get vegetables in before dinner is served.” “I would make pancake batter in the blender and toss in a handful of spinach, peas or whatever I had in the refrigerator,” said Kim Furnish, a mom living in Bonny Doon. “When you cook the pancakes and put a bit of low sugar jam or syrup on top, the littles couldn’t tell! I did the same thing with pasta sauce. Put the sauce in the blender with kale or spinach and then get fun shaped pasta. They loved it and had no clue it had veggies in it!” Meghan Oona Clifford, of Aptos, shares her unique perspective on raising a vegan family. “We’re a vegan family and our kids love all the food! They eat every single veggie and fruit they can, plus all the foods I shunned as a kid – mushrooms, olives, sauerkraut, etc.,” she said. “Our problem is that we have to bring in our own food to the daycare. I’m surprised they don’t automatically offer a vegan option. I’ve heard that in the UK it’s a protected belief system and all institutions have to offer it, and that makes sense to me.” Santa Cruz mom Jamie Lafollette, shared something she heard from a doctor: “A doctor once told me that toddlers need to see a food ten times before trying it sometimes,” she said. “It’s evolution from watching what things our parents foraged that were safe to eat. Her advice was just keep putting small amounts on the plate… Even if they don’t like them.” Rhiannon Crain, of Watsonville, dishes on some of her favorite eating techniques. “My mom taught me to grate onions into dishes like guacamole where chunks of onion might otherwise turn off a sensitive eater. [and to] roast all the vegetables! Make sure and use salt,” she said. “My kids brought home the ‘No Thank You Bite’ from their lovely day care in Corralitos [and] were allowed to say no thank you after trying at least one real bite. There was a period of like five years where I didn’t eat the tip of a single asparagus because that is the bite my younger child would eat, so I ate the rest. Parenting is fun!” Finally, another resource from a Capitola mom, Diana Coatney, comes from a recipe book that Coatney and ten other moms got together to write and publish. The 2013 book is called The Stuff Our Kids Will Eat. “It has some great recipes in it (and adorable kiddos),” said Coatney. The Professionals Weigh-inSan Jose Nutrition Therapist and Consultant, Sara Leung, shares her professional advice on children’s eating habits. “Separate conversations around what to eat and a child’s health,” she advises. “Health is such an abstract concept, especially for a preschooler. They know they need to eat food and they really want to eat food that’s good for them. Try to find foods they like to eat, enjoy, and when introducing foods, try to make it come from a fun perspective. Getting kids involved in the cooking process is a great integration, too.“Let your kids play with their food,” Leung continued. “This can get messy, but when kids play, they’re learning, and that’s true for food as much as for anything else. Many kids are fearful of what they don’t know, so let your kids pick up, squish, roll their food, especially new foods you hope they will try.”Another good resource for families seeking more information, good tips and guidance for their little ones, can be found by visiting their local Women, Infants and Children (WIC) office. “There are great resources out there for parents struggling with picky eaters. WIC, for example, has a pamphlet specifically for picky eaters,” added nutritionist, Jane Gangitano, M.S., CNS. “There are some great resources for families, locally, put out by the state.”“Overall, don’t worry about it,” says Gangitano. “Have healthy snacks reachable for kids, like at the bottom of the refrigerator or cupboards. Presentation and leaving these healthier options will help to satisfy hunger. Just make it easy for them to access, don’t force and trust they’ll eat what they need.”

The post Picky Preschool Eating first appeared on Growing Up in Santa Cruz.

Nutrition Check

growingupsc — Mon, 01 Nov 2021 18:16:09 +0000

Parent Health and Nutrition Check By Leslie Funk Why are so many Americans metabolically unhealthy? It is the food we eat. Being labeled as “overweight” or “obese” by the medical system is irrelevant. All parents want their kids to be healthy. Children learn by observation; watching what you do and how you do it. This is very important when it comes to food choices, food preparation and eating habits. Now is a great time to take an honest look at your own health and the choices you make regarding food. This is not about dieting, it is about learning to choose foods that improve your health, not harm it. Preventive medicine through the consumption of fresh, real foods is the goal. How is your metabolism?Healthy adults come in many shapes and sizes. In this country 31% of adults are overweight and 43% are obese. In clinical studies evaluating the metabolic health of people designated “obese,” findings show that 80% have poor metabolic health while 20% have good metabolic health. This illustrates that health cannot be confirmed by falling into the “normal” body weight category. In studies of the “normal weight” population, 40% have Metabolic Syndrome; a clustering of conditions that lead to heart disease, type 2 diabetes, and stroke. This group is now designated as “TOFI,” which stands for “Thin on the outside, fat on the inside.” Why are so many Americans metabolically unhealthy? It is the food we eat. The offerings at your local grocery store or supermarket are about 30% real and minimally processed food and 70% highly processed non-foods disguised as healthy. If it contains “added sugar, partially hydrogenated oils of any kind, added flavorings, added colors or added fiber” it is a non-food and damages your metabolism. Being labeled as “overweight” or “obese” by the medical system is irrelevant. To evaluate your health look at the health of your metabolism. Right now 88% of adults in the United States are metabolically unhealthy. How can you find out where you stand? Ask your primary care physician to run the following: TESTS: Fasting blood glucose and Hemoglobin A1c Fasting Triglycerides Fasting Lipids: specifically your good cholesterol: HDL level Liver Function: ALT (Alanine Aminotransferase enzyme) Blood Pressure GOALS: Fasting blood glucose < 100mg/dl Hemoglobin A1c < 5.7% Fasting Triglycerides < 150 mg/dL HDL levels: > 40 mg/dl for men, 50 mg/dl for women Liver ALT < 25 Units/L excellent for men and womenacceptable ranges:10-40 Units/L for men 7-35 Units/L for women Blood Pressure < 120 systolic/80 diastolic mmHg To be categorized as “metabolically healthy” you hit the goals above and you are not taking medication to improve any of the goals. If you are on medication for glucose control, lipid levels, blood pressure or other lifestyle disease your doctor is trying to “buy you some time” to change your food choices. Are you ready? Now is the ideal time to make changes and the best team to do it with lives at your house. Lifestyle changes are made at home, not at the doctor’s office and not in the gym. Enlist your family, make a plan together and jump right in! Small changes that become habits will lead the way, you are on the slow, steady path to excellent health. This article is Part 1 in a monthly series; to help you revamp your family’s relationship with food and the practices you use to eat healthy at home. November 2021How is Your Metabolism? December 2021Hunting for the REAL Food January 2022Learning to Make Great Meals February 2022Stock the Kitchen March 2022Grow Something Edible Read More Parenting Articles

The post Nutrition Check first appeared on Growing Up in Santa Cruz.

Lets cook dinner

growingupsc — Thu, 30 Sep 2021 15:45:46 +0000

Let’s Cook Dinner! Two Quick and Easy Meals to Feed Your Family on Weeknights By Leslie Funk Hello Parents! School just started and the pace of daily life is increasing. Chances are you feel a bit burned out when faced with the question, “What’s for dinner tonight?” The nutritional goals of a home cooked meal are; lean protein, complex carbohydrates from plant sources that provide energy, fiber and nutrients, and heart-healthy fats. By making dinner at home you can insure your family gets the nutrition they need, while avoiding added sugar, bad fats and highly processed ingredients typically found in pre made store meals, restaurant food and fast food. Here are three nutritious and delicious meals to try, complete with shopping lists and directions. Consider having your kids help with dinner preparation, it is a great way to teach them life skills while doing something together. Try giving options by asking your child to help make dinner tonight or help clean up the dishes after dinner. Odds are, food prep and cooking sound infinitely better than dish washing! Onward to the recipes! Sheet pan chicken with roasted potatoes and baby carrotsChicken thighs are juicy and flavorful, and a huge hit with my family! Make extra, and you can chop up the meat for a lunch dish or dinner on another night. Roasted potatoes are delicious, while providing vitamin B6, vitamin C, potassium and fiber. Carrots add a sweetness to this dinner, combined with beta-carotene and more potassium. Grocery list:3-5 pounds boneless, skinless chicken thighs (adjust the amount based on your family size and if you want leftovers)1 bag of Yukon Gold potatoes (8-10 medium potatoes) 1 bag of organic baby carrotssalt-free seasoning (such as Mrs. Dash, or Trader Joe’s salt free seasoning)olive oil or canola oil non-stick spray2 Tablespoons olive oilDirections:Preheat oven to 400 degrees Use 2 large sheet pans, spray with oilPlace chicken thighs on one sheet pan, single layerWash potatoes, leave skin on Cut potatoes into 1 to 1 1/2 chunks, place in large bowl, add the baby carrotsAdd 2 Tablespoons of olive oil and a few good shakes of the salt-free seasoningToss the potatoes and carrots to coat, then dump them on the second sheet panPut both sheet pans in the ovenSet timer for 30 minutesAfter 30 minutes:Check the chicken for doneness (juices run clear, temperature of 165 degrees)Stir the potatoes and carrots; look for caramelization of the edges (browning)Put back in the oven for 10 minutes, re-checkThe chicken may be done first, so remove it and let coolRoast the potatoes and carrots longer as needed to achieve desired level of browning. Taco BowlsUse up any leftover chicken meat in this dish, or make this dish Vegetarian. Also great with grilled or broiled fish, lean ground beef or ground turkey.Lots of fresh vegetables make this meal packed full of nutrition and flavor.With rice and beans, this meal offers plenty of protein as a Vegetarian dish. Grocery listGet a protein: fish, lean ground beef or turkey, a vegan meat alternative if desired.brown rice can of fire roasted tomatoes2 cans of beans (black beans, pinto beans, or refried beans)1 purple cabbage (or precut bagged cabbage)2 red bell peppers2 cups of cherry tomatoes or pear tomatoes 1 bunch cilantro1 bunch green onionsyour favorite salsashredded cheese if desiredavocados or premade guacamole pre made taco shells, or corn tortillas or chipsTaco seasoning of choice (for the ground meat or on the fish) Directions:Cook up the Brown RiceYou can cook brown rice on the stove, in a pot with a lid. One cup of dried brown rice will make about 3 cups cooked (I like to make a lot at once, then use it in different meals) General directions:Add one Tablespoon of canola oil or olive oil to the pan. Pour in 1 cup brown rice, sauté it over mediumhigh heat for a few minutesThen add 1 &1/4 cups of water, turn up the heat and bring to a boilPut the lid on the pot of rice and turn the heat down to low Let simmer till the water is goneMove off the heat and let sit for 5 minutes, then remove the lid and stir/fluff up the rice. Stir in the can of fire roasted tomatoesCook up the ground meat or broil the fishIn a skillet on the stove, cook up the ground meat then add taco seasoningAlternative Cooking InstructionsSet the oven to broil, and place fish on an oiled sheet pan, sprinkle with taco seasoning. Put under the broiler in oven for 4 minutes, then check for doneness. If not done, put it back for 2-3 minutes at time till done.Chop up the VeggiesChop up the cabbage, bell peppers, cilantro and green onions in bitesized piecesCut the tomatoes in half with a serrated knife Slice up the avocados Note: I like to put the veggies in little piles on a big cutting board, or in little bowls so people can add what they want to their own custom Taco BowlHeat up the BeansStove top in a pot, or dump the beans in a microwave safe container with a lid, heat for 3 minutes.Set up the ToppingsPut out the salsa, guacamole, shredded cheese, chipsTaco shells can be heated in the warm oven, corn tortillas wrapped in a moist paper towel then microwaved for 1-2 minutes. Build a bowl! Each family member can now build their own custom taco bowl. I love to crush up some chips into mine for added crunch! Read More Parenting Articles

The post Lets cook dinner first appeared on Growing Up in Santa Cruz.

Everything Elderberry

growingupsc — Wed, 01 Sep 2021 15:44:14 +0000

Everything Elderberry by gretchen heimsoth It’s September, and for many of us, we are finding ourselves back to in-person school with our children, as well as most of us back at work in person. One can hardly check in to social media or turn on the television without hearing about the rise of the Delta variant. So I wanted to take a little time and talk about our dear friend, the Elderberry. Talk about Where it grows, its safety, effectiveness, constituents, and how to use it. Elderberry, or Sambucus nigra, Is a deciduous shrub or small tree. It is native from Oregon to Baja and Western Texas. It is rapid growing and loves to find moist soil near stream sides or seeps. It has been used by native people and frontier settlers for centuries. It is used for medicine, food, and dye, and the flowers are used to infuse flavors in syrups and liquors. Elderberry is considered safe in small doses. If you find wild elderberries, they are collected around September, and then they need to be dried and cooked. You don’t want to eat raw elderberries. Unripe or uncooked berries or flowers from the plant can cause nausea, vomiting, and diarrhea. Larger amounts can cause more serious poisoning… If you buy prepared elderberry syrup or jam, you don’t have to worry about poison. And if you prepare items from dried elderberries, you also don’t have to worry. Elderberry is high in antioxidants and vitamins. The chemical constituents in the berries please may help tame inflammation and protect the cardiovascular system. A study from Israel has shown that it helps shorten the duration of the flu by up to half!!! The plant contains chlorogenic acid and neochlorogenic acid, as well as several forms of quercetin. Chlorogenic acid helps protect the heart and modulate glucose metabolism. Quercetin lower’s inflammation, helps fight allergies, also supports heart health, and helps fight pain. These compounds are what gives Elderberry Its magic. If you use Elderberry and syrup for food or a jam, you will use as you would use any other similar item. If you’re using Elderberry as a medicine, most common, and a honey syrup form, you generally give one tablespoon every 4 hours. Using Elderberry this way is usually considered safe. Some people are allergic, so if you’ve never consumed Elderberry and find you have any allergic symptoms after using it, the thing may be considered discontinuing. I’ve been using Elderberry with my children for several years now. I love to make the infused honey syrup with fresh Ginger, cinnamon stick, orange peel, and whole cloves. I’ll even infuse thyme in there for extra respiratory medicinal benefit. I use local honey to ensure its real honey and keep some of the subtler benefits of consuming local honey. The syrup is easy to make and can be modified to suit your needs it’s. If it comes up too thin, you can always add a little extra honey for viscosity. And you can add or subtract the Ginger or the herbs according to your liking. Cinnamon, Ginger, and cloves are also powerful good based antivirals. I encourage including them! Elderberry Syrup Elderberry is high in antioxidants and vitamins. The chemical constituents in the berries please may help tame inflammation and protect the cardiovascular system. 3 1/5 cups Water 2/3 cup Dried Elderberries 1 tsp Cinnamom 1 cup Raw Honey Pour the water into a medium saucepan and add the elderberries, ginger, cinnamon, and cloves. Bring to a boil and then cover and reduce to a simmer for about 45 minutes to 1 hour until the liquid has reduced by almost half. Remove from heat and let cool until it is cool enough to be handled. Mash the berries carefully using a spoon or other flat utensil. Pour through a strainer into a glass jar or bowl. Discard the elderberries and let the liquid cool. When it is no longer hot, add the honey and stir well. When the honey is well mixed into the elderberry mixture, pour the syrup into a mason jar! Refrigerate. Can be kept for 6 weeks. Read More Healthy Eating Articles

The post Everything Elderberry first appeared on Growing Up in Santa Cruz.