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If there is one misconception people have about dietitians, it’s that we have perfect diets. I could take it a step further and say a lot of people think our kids are fabulously well-rounded eaters. Well I’m here to tell you that neither of those stereotypes is true – at least not for me!

My three-year-old daughter has been a great eater until recently. All of a sudden my good eater has become picky…and it is driving me insane! I find protein to be my biggest struggle. Chicken, turkey, steak and even fish used to be easy meals for her. Now it is only a certain kind of chicken, maybe a turkey meatball. Often, she leaves the dinner table only having eaten fruit or yogurt. Sound familiar?

After re-reading one of my favorite books from graduate school, “Child of Mine” by Ellyn Satter (check out her website - it’s fabulous!), I altered my methods. Satter’s idea is basic. It is the parents’ responsibility to provide a child with food. It is the child’s responsibility to eat it. So I stopped pestering her. I make one meal at dinner for everyone, and it includes a major form of protein, poultry, lean red meat or fish. I always serve it with fruit and/or vegetables, most of which she willingly eats. If she decides she doesn’t want to eat the protein, there is always yogurt or a peanut butter and jelly in the fridge.

Otherwise, when dinner is over, so is meal time. I find that if she is hungry (translation: no snacks before dinner), she eats. If not, she won’t starve. I stock the fridge with a lot of healthy choices, make sure she takes a multivitamin and know that I will look back and realize it wasn’t worth stressing over!

This calzone recipe is packed with protein, delicious and super easy to make. Enjoy!

Ham and Cheese Calzone

Ingredients:

• 2 Flatout Soft 100% Whole Wheat Wraps
• 1/3 lb low sodium deli ham
• 1/3 lb low fat Swiss cheese
• Jar of roasted red peppers, chopped
• 1/2 cup shredded Monterey Jack cheese

Directions:

Preheat oven to 350°F. Coat a cookie sheet with cooking spray. Lay each wrap on the cookie sheet. Divide and layer ham, Swiss cheese and roasted red peppers evenly between each wrap, leaving 1 inch around the edge. Sprinkle with Monterey Jack cheese. Roll tightly by folding each edge in, starting with a long side. Flip over and make two small slices with a knife to allow for venting.

Bake for 15-20 minutes until crisp and golden. Slice in half and serve!

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We’d love to hear your fresh perspective!

• What are your strategies for helping picky eaters clean their plates?

Today Kristine Van Workum is sharing her insight on the benefits of eating whole grains. We think you’ll love her unique and delicious recipe. Bon appetit!

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Most of us are already familiar with the health benefits of whole grains: rich in fiber, vitamins, minerals, phytochemicals and antioxidants, they’ve been linked to a decreased risk of obesity, diabetes, heart disease and certain types of cancers. And the list goes on and on. The term “whole grain” means that all three parts of the grain kernel are intact, which includes the germ, bran and endosperm layers. Every month the Whole Grains Council features a different whole grain to spotlight. May brings attention to the whole grain amaranth. Amaranth is a gluten-free grain, and thus growing in popularity among those who have Celiac Disease or who avoid wheat/gluten-containing foods/grains. Never heard of it? Don’t worry – here’s your chance to learn and try something new!

Nutritionally, amaranth provides a good dietary source of protein, fiber, iron, magnesium, phosphorus, copper, selenium and Vitamin B6, and is an excellent source of manganese. It also contains more than three times the average amount of calcium, and it’s the only grain documented to contain Vitamin C. For more information on amaranth and its health benefits, visit the Whole Grains Council website.

Since this is my last recipe post for Flatout this month, I decided to create a more unique dish using amaranth, especially since I’ve never cooked with it myself. I always encourage my patients to try new foods so I wanted to follow my own advice. In the recipe below I have replaced what would normally call for bulghar (or cracked wheat) with amaranth. I hope you enjoy the recipe and experimenting with this more unusual whole grain!

Flatout Kibbeh & Amaranth Wrap

Ingredients for Kibbeh:

• 4 Flatout Soft 100% Whole Wheat Wraps
• 1 lb 93% (or leaner) ground beef (you can also substitute ground lamb, chicken or turkey)
• 1 medium onion, finely chopped
• 1 tsp salt
• 1 tsp pepper
• 1 Tbsp cinnamon
• 1 Tbsp all spice
• 1 cup amaranth (rinsed in cold water)
• 2-3 Tbsp pine nuts

Ingredients for Condiments:

• 1 cucumber, seeded, peeled & chopped
• 1 cup plain yogurt
• 2-3 Tbsp fresh mint, chopped
• Salt and pepper to taste
• Sliced tomatoes and red onions

Directions:

Preheat oven to 350ºF. Combine all kibbeh ingredients, then form into logs or patties (meatball size) – this is a fun hands-on job for kids (just be sure to wash hands well after handling raw meat)! Bake on a cookie sheet for ~30 minutes or until fully cooked. While kibbeh is baking, prepare condiments. Mix cucumber, yogurt, mint, salt and pepper for cucumber-yogurt sauce. Slice tomatoes and red onions. After kibbeh is done baking, assemble wraps using Flatout Flatbread, kibbeh, cucumber-yogurt sauce and tomatoes/onions as desired. Enjoy!

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We’d love to hear your fresh perspective!

• Have you ever made a recipe with amaranth? What ingredients did you use?

Additionally, we’d like to invite you to join us on Twitter this Tuesday, May 22 from 7:00-8:00 p.m. CST for a Spring Into Wellness party! Check out all the details here. We hope to see you there!

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What’s a mom (of teenagers) to do? They have a mind of their own and don’t always want to eat the meals and snacks I prepare. Well, thanks to Flatout Bread, I have some options. Sneaky as they may be, my tactics are simple. Give them what they want (within reason). My teenage sons are very clear about what they like and don’t like to eat, so I have loads of those things around the kitchen within reach.

From time to time, I’ll throw in a curve ball and introduce something new for them to try. Nine times out of ten, they’ll at least take a bite. I find that if you add some sweetness like whipped topping, peanut butter, syrup or a little sprinkle of sugar, you can get them to eat just about anything. So when I decided to elicit the help of my middle son, Ryan, for today’s vlog, I asked him what types of protein he’d add to a wrap. With my turkey breast and sliced chicken standing in the wings, the jar of peanut butter took center stage instead. With 7 grams of protein in a two tablespoon serving, I knew we’d be a tad bit short in the protein department. But never fear: Flatout Bread Multi-Grain with Flax to the rescue. With 9 grams of protein per wrap and 8 grams of fiber, this mom of teens can give a sign of relief.

Now the fun part, letting my teenager stage a video for the concoction. We searched around and decided that a sprinkle of cinnamon (to help regulate blood sugar – good for hyper kiddos) and a tablespoon of ground flax (loaded with omega-3s, fiber and protein) would partner nicely with a fiber and potassium-rich banana, all sitting atop a slather of organic peanut butter.

Wrap it up and, wha-lah, breakfast, lunch or an after school snack DONE for my muscle-seeking teenage son. Little ladies can appreciate the benefits of this wrap, too.

It doesn’t take much money, time or energy to come up with a healthy snack or meal option when Flatout Bread is on hand. Just consider your key ingredients: protein, fruits, vegetables and grains, and you’ll have what it takes to make any kid well-fed, satisfied – and asking for more.

Watch Ryan making his snack in the video below!

Flatout Peanut Butter Protein Wrap

Ingredients:

• 1 Flatout Multi-Grain with Flax Wrap
• 2 tbsp. peanut butter
• 1 tbsp. ground flax
• 1 large banana, sliced
• 1 pinch cinnamon

Directions:

Spread the peanut butter over the bottom third of the wrap. Sprinkle ground flax over peanut butter and add sliced bananas. Roll the wrap up tightly, taking care to keep ingredients packed in. Using a serrated knife, slice into pinwheels and sprinkle with cinnamon. Serve and enjoy!

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Big thanks to Beth and her sons for all of the amazing advice and recipes these past four weeks! To view Beth’s other three posts, click on the links below:

• Flatout Foldit Fruit & Chocolate Sliders
• Flatout Mini Veggie Pizzas
• Black Beans & Rice Dip with Flatout EdgeOn Baked Flatbread Crisps

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Vegetable. There is something about the word that makes a child cringe. From a visual perspective, some vegetables may not be among the most aesthetically pleasing foods. I know firsthand that the hardest part about getting a child to eat their veggies is to get them to try them first! After one bite and if well presented, chances are they are going to go in for another and another!

I find the best way to entice my daughter to try new veggies is to include her in the cooking process. Bring a chair or step stool up to the counter and let them in on the fun. Starting early is best but it’s never too late to begin cooking lessons in the home! Plus who doesn’t need a live-in sous chef? Your child’s age will determine his or her ability and level of skill, so be sure to delegate tasks appropriately. Try letting your child place chopped sweet potatoes in the pot. Later they can help with the smashing. Whether it is husking corn or washing carrots to dip in hummus, kids just like to feel included and accomplished. Encouragement goes a long way and they will be itching to try their latest creation!

Green Pea Guacamole with Bread Crisps

Ingredients:

• 1 package of Flatout Hungry Girl Foldit Sliders in Classic White
• 1 16 oz bag of frozen peas, thawed
• 1 avocado, peeled and chopped
• 3 cloves of garlic, minced
• ½ small onion chopped
• Juice of one lemon
• 1/3 cup coarsely chopped fresh oregano, divided
• 1 tsp of salt (optional, to taste)

Directions:

Preheat oven to 350° F. Coat a cookie sheet with cooking spray. Separate individual Flatout Sliders and cut in half. Place evenly on cooking sheet and toast for 10 minutes or until crisp (flipping after 5 minutes). While the sliders are toasting, puree together pees, avocado, garlic, onion, lemon juice and half the oregano. Stir in salt, if desired. Transfer to a serving bowl, sprinkle with oregano and serve with toasted sliders. Enjoy!

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We’d love to hear your fresh perspective!

• What are some strategies you use to get your kids to eat their veggies?

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Spring is the prime time to focus on savoring the fresh and robust flavors of seasonal veggies. And what better way to enjoy eating your vegetables than if they are homegrown? If you live in an area where you can cultivate a garden, it’s a great way to get kids interested in taste-testing the foods they grow. To find some tips on gardening and for information on which springtime vegetables are in season now, check out the Produce for Better Health Foundation’s website.

One of my favorite Spring vegetables is asparagus. Since May is also Mediterranean Month, I’ve incorporated some Mediterranean ingredients into my recipe below. Kids (and adults) will enjoy eating their veggies if they are incorporated into meals and snacks in a creative, tasty, and finger-food way.

Since one of the key principles of the Mediterranean Diet is eating abundant amounts of vegetables, fruits and whole grains, I decided to focus on a sampling of veggies in my snack below. Research shows eating a diet rich in fruits, vegetables, whole grains, nuts, beans and seeds is abundant in healthy micronutrients, antioxidants, vitamins, minerals and fiber. Studies suggest the components of the Mediterranean diet may help protect against cancer, heart disease, Alzheimer’s disease, dementia and even type-2 diabetes and obesity. For more specific research and menu planning ideas for Mediterranean-style meals, visit the Mediterranean Foods Alliance website for more information.

Flatout Veggie Logs

Ingredients:

• Fresh arugula or spinach leaves (1-2 handfuls)
• Olives (black or Kalamata), chopped
• Roasted red pepper, sliced
• Asparagus spears (~1” tops)
• Bell pepper, sliced (orange or red variety)
• Cucumber or zucchini, sliced
• Sun-dried tomatoes, chopped
• 8 Flatout EdgeOn Multigrain Baked Flatbread Crisps
• Hummus or babaganoush spread

Directions:

Place 1-2 handfuls of arugula and/or spinach on a plate. Chop a few olives, slice a roasted red pepper, wash and cut off tops of 4-5 asparagus spears, and slice/dice some orange bell pepper, cucumber and/or zucchini, and sun dried tomatoes. Assemble a variety of “veggie logs” by spreading a Flatout Crisp with either hummus or babaganoush, then add a variety of the chopped veggies. Place several different combinations of “veggie logs” onto the plate with arugula/spinach.

Make up fun and creative names for your creations (see a few examples below):

• Mediterranean Ants on a Log (Flatout Crisps with hummus and chopped olives)
• Mediterranean Forrest (Flatout Crisps with hummus and tips of asparagus spears standing up)
• Caterpillars on a Log (Flatout Crisps with babaganoush and  sliced sun-dried tomatoes)

Enjoy!

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We’d love to hear your fresh perspective!

• What types of “veggies on a log” would you create?

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Let’s face it, kids love to play with their food when they eat. They swirl the spaghetti on their forks, they push the carrots around the plate with their fingers and they make bubbles with their milk. As parents, we want to teach our children that food is an important part of living healthy and that having a love for food is a good thing.

When kids get excited about certain foods and about helping in the kitchen, moms should take note and cultivate kitchen participation. If they have favorite foods, let them help you prepare those foods in various recipes and don’t worry too much about the mess or mistakes they might make. Instead, join in on the fun. Just remember to include a variety of proteins, good fats, fiber, grains, fruits and vegetables for balance. It doesn’t have to be perfect and don’t feel as though you need to “fix” the final preparation in front of your child – that will only teach them that what they prepared isn’t good enough. As a rule of thumb, let it be their creation and just step aside.

My youngest son has always loved rice, so when I was put to the task to talk about grains this week, I was thrilled to share this special “after school snack” recipe with you: black beans and rice with spices served with Flatout EdgeOn Baked Flatbread Crisps for dipping. I’m regularly trying to find ways to pair his favorite foods (example: white rice) with new tastes and flavors. By adding the protein and fiber of the beans with the quality of rice, which provides fast and instant energy and the essential source of vitamin B1 and its own fiber, you have a winning combination. The Flatout EdgeOn Baked Flatbread Crisps are the perfectly seasoned, crunchy delivery method for this creation, complete with good carbs, ample protein and bursts of flavor.

Catch a glimpse of Logan in action below. He’s creating a quick, easy and delicious after school snack with his Flatout EdgeOn Baked Flatbread Crisps that is guaranteed to satisfy any hungry child. Adults will love this recipe, too. Give it a try at your next party!

Black Beans & Rice Dip with Flatout EdgeOn Baked Flatbread Crisps

Ingredients:

• 1 cup quick cook rice
• 1 can or instant cook pouch of black beans
• 1/2 teaspoon of garlic powder
• 1/4 teaspoon of cumin
• 1-2 teaspoons of dried onions (to taste)
• Flatout EdgeOn Baked Flatbread Crisps 
• Sliced tomatoes (optional)
• Sour cream (optional)
• Cilantro (optional)

Directions:

Blend rice and beans in a bowl. Stir in seasonings and serve with Flatout EdgeOn Baked Flatbread Crisps. Adorn with sliced tomatoes, sour cream and cilantro, if desired. Enjoy!

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We’d love to hear your fresh perspective!

• What are your favorite dips to serve with Flatout EdgeOn Baked Flatbread Crisps?

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I’m not a big fan of dabbling in diet trends. Low-fat, low-carb, sugar-free – the list goes on and on. If being a dietitian has taught me one thing, it is that fad diets do not work. However, I am a big, if not HUGE fan of one of the latest trends in eating: choosing clean and whole foods. In a nutshell, it means to incorporate foods with minimal amounts of processing into your diet. Think fruits, vegetables, whole grains, fish and lean protein.

Whole grains are really up and coming these days. They are any grain that contains the entire grain seed. Any processing of the grain excludes it from being considered and labeled as whole grain. Such whole grains include amaranth, barley, buckwheat, corn, millet, oats, quinoa, rice (brown, colored and wild), rye, sorghum, teff, triticale and wheat.

Why should you eat whole grains? The short answer is, why not!  Whole grain intake of just three servings a day is associated with a reduction in several chronic diseases. Generally, whole grains are high in protein, fiber, iron, magnesium and B vitamins, all of which play major roles in overall health and body function. A serving of whole grains may be any of following:

• 1/2 cup cooked brown, wild or colored rice
• 1/2 cup cooked hot cereal
• 1/2 cup cooked 100% whole grain pasta
• 1 slice 100% whole grain bread

Try replacing ingredients in your cabinet with whole grain options. You will find you not only feel more satisfied but also stay fuller, longer!

Black Bean and Brown Rice Burrito

Ingredients (serves 4):

• 4 Flatout Multi-Grain with Flax Wraps
• 2 cups brown rice, cooked
• 1 can reduced sodium black beans, drained
• 2 avocados, halved and sliced
• 1 cup low fat shredded cheese (Mexican or Monterey Jack)
• 2 cup fresh tomato salsa
• 1 cup nonfat sour cream

Directions:

Lay out one Multi-Grain with Flax wrap on a tray or plate. Spread 1/2 cup of brown rice over the wrap. Add 1/3 cup of beans and 1/2 of an avocado. Sprinkle evenly with cheese. Fold the bottom of the wrap up over the filling, then fold the sides in and roll up from the bottom. Repeat with remaining ingredients. Serve with salsa and sour cream (or Greek yogurt) for dipping!

Serving Size: 1 burrito

This recipe is as delicious as it is healthy and satiating. Bon appetit!

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We’d love to hear your fresh perspective!

• What are your favorite burrito toppings?

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Most Americans fall short on the goal to fill half their plate with fruits and veggies, so I try to squeeze them into as many of my meals and snacks as possible. Research shows that increased consumption of fruits (and vegetables) may help protect against a wide range of cancers and other diseases.

As a registered dietitian living in Florida, each spring I’m lucky enough to enjoy a plentiful supply of locally-grown strawberries (weather permitting, of course). Since May is National Strawberry Month, it’s a great fresh fruit to incorporate into any meal or snack. Strawberries are a delicious source of fiber, Vitamin C, potassium and folate. Their brilliant red color makes them visually appealing, and remember the more color and variety in our diets, the higher the nutritional benefits.

Strawberries, as well as all other fruits, provide antioxidants and phytochemicals essential for overall health and disease prevention. For more information on strawberries, including research and additional health benefits, visit the Florida Strawberry Growers Association or the California Strawberry Commission websites. Try the simple recipe below for a fun way to incorporate fruit into your next meal or snack – I like enjoying this one for a well-balanced breakfast!

Strawberry “Flat-cake”

Ingredients:

• 1 sheet of  Flatout Hungry Girl Foldit Sliders in Classic White
• 1 tsp olive oil
• 1 Tbsp cinnamon, cardamom, or pumpkin pie spice blend (or any spice you prefer)
• 6 large strawberries, diced
• 4 oz Greek yogurt (plain or vanilla flavor)
• 1 Tbsp chopped dried plums (optional, or substitute any other fruit you prefer)
• 1 Tbps walnuts, chopped (optional)

Directions:

Preheat oven to 350°F. Break sliders into individual pieces and place on a cookie sheet. Brush each slider lightly with olive oil, then sprinkle with cinnamon, pumpkin pie spice and/or cardamom. Bake for 8-10 minutes or until slightly crisp; allow to cool.

Place 1 slider section on a plate. Spoon 1/3 of the Greek yogurt onto the slider, and layer 1/3 of diced strawberries on top. Repeat this process, stacking the second slider on top, then layering with yogurt and strawberries; repeat again, ending with yogurt and strawberries. Top with diced dried plums and chopped walnuts, if desired.

How beautiful does that look? We hope you try – and enjoy – Kristine’s delicious recipe!

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We’d love to hear your fresh perspective!

• What are your favorite ways to incorporate strawberries into your meals?

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What’s a mom to do? We know how important veggies (and fruits) are for our kids, but sometimes they just won’t eat them. If they only knew how much the antioxidants and vitamins helped them fight off disease, heal and grow, maybe then they’d munch on the green stuff a little more?!

HMM, probably not! That’s the stuff moms need to know, and that’s where the challenge comes in.

We need to find clever, fun and even inventive new ways for kids to crave those veggies. One way is to combine the veggies with something versus just plopping them on the plate, all lonely and green-like with no cheese, sauce or seasoning in sight. I remember growing up, my mom would boil every vegetable to an unrecognizable beige color and then expect us kids to lap it up like it was chocolate.

“I don’t think so,” I would think, as I tossed the veggies under the table to the dog, who was standing close by for any stray food that happened to fall his way. Times have changed and now I can toss back Brussels sprouts with the best of ‘em – as for the dog, it’s kibble for him! Lucky for today’s moms, we have easy peasy Flatout Foldits to come to the rescue. With just a few simple ingredients we can – correction, our kids can – whip up a tasty veggie-filled meal in seconds.

You heard me right mamas: kids WILL eat their veggies when they’re on pizza. Just ask my son (who is demonstrating the ease of it all in the video below). With mom’s help with the hot toaster oven, kids will don the chefs hat and you’ll be sipping Arnold Palmers in the easy chair.

Watch this clip of Logan making his own pizza creation!

Flatout Mini Veggie Pizzas

Ingredients:

• 1 Flatout Hungry Girl Foldit in 100% Whole Wheat with Flax
• 1 teaspoon of olive oil, sprinkled with oregano flakes
• 1 Tbsp of pre-cooked chicken or nitrate-free pepperoni (optional)
• 1 Tbsp of steamed (mom can do this) veggies, such as asparagus or broccoli
• 1 Tbsp raw tomatoes, sliced
• 1-2 Tbsp of mozzarella cheese

Directions:

Cut Flatout Foldit in half to make two mini pizza “crusts.” Take each half of the flatbread and brush on olive oil mixture. Top with steamed veggies and (optional) meat. Sprinkle mozzarella cheese over the top of each mini pizza.

Toast in the toaster oven until cheese melts.

Remove from the oven and let cool for a bit. Enjoy warm for lunch or dinner or as an after school snack.

The best part about this recipe is that you can mix and match all of the toppings. Enjoy!

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We’d love to hear your fresh perspective!

• What ingredients would you be sure to include on your Flatout mini veggie pizza?

Take it away, Nicole!

This is my favorite time of year. Spring has sprung and that means one thing: summer is around the corner! The produce section of your local grocery store is about to get a lot more colorful and less expensive, too! A lot of fruits are entering their prime picking (and eating) season.

Fruit is a fabulous addition to just about any meal or snack. Kids tend to love its sweetness and have no idea how healthful it is. Fruits contain many vitamins, minerals, fiber and nutrients essential to growth and help protect from many chronic diseases.

When purchasing fresh fruit, try to choose those that are in season. Spring fruits include strawberries, cherries, pineapple, mango, honeydew, oranges, apricots, cherries and limes. Don’t forget to check out the freezer aisle, too. The fruit is picked when it is just ripe and immediately frozen. It can be even fresher than fresh fruit and a lot less expensive. This is also a great way to save money, especially during the winter months, as frozen fruit is typically much less expensive. Remember to always choose whole fruit instead of fruit juice. Whole fruits are full of fiber, which aids in digestion and lowers the risk for heart disease and diabetes. Plus a lot of the nutrients and vitamins are found in the skin.

The recipe I created for this week is Breakfast Sushi. I chose to use strawberries, mango and pineapple, but it can be adapted to include whatever fruits you prefer. The fruits are loaded with fiber and Vitamin C, which helps to promote wound healing and is responsible for healthy teeth and gums. Be sure to include your kids when making this (or any) recipe. It helps them feel accomplished and also makes them much more likely to try something new. Enjoy!

Flatout Breakfast Sushi

Ingredients (serves two): 

• 2 Flatout Original Wraps
• ½ cup of strawberries, sliced thin
• ½ cup of mango, sliced thin into 1 in. pieces
• ½ cup of pineapple, diced
• ½ cup low fat cream cheese
• ½ cup of peanut butter (substitute any other nut butter or nut-free butter if necessary)

Directions:

Lay out each Flatout wrap on a tray or plate. Mix cream cheese and peanut butter together. Spread the mixture evenly between the two wraps. making sure to go all the way to the edges. Place strawberries, mango and pineapple evenly on each wrap. Start at one side and roll tightly into a long tube. Slice each tube into eight even pieces and serve.

Serving size: 8 rolls

The possibilities are endless, and the result is absolutely delicious.

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We’d love to hear your fresh perspective!

• What ingredients would you add to your Flatout breakfast sushi?