Spring Into Wellness: Strawberry “Flat-cake”
We’re back with another Spring Into Wellness post! Today registered dietitian Kristine Van Workum shares a sweet and healthy treat that is sure to delight the taste buds of kids and adults alike!
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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?
Spring Into Wellness: Flatout Mini Veggie Pizzas
We’re back with another week of Spring Into Wellness recipes and advice. Today our health expert Beth Aldrich is bringing us an amazing idea for getting your kids to eat more veggies. Bon appetit!
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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?
Spring Into Wellness: Nicole Silva, RD
Our third and final Spring Into Wellness health expert is Nicole Silva. Nicole became a registered dietitian in 2008. Prior to her career in nutrition, she received a Bachelor’s degree in Finance from Boston College. After two years of working in the field, she decided to pursue her passion for health and wellness. Nicole received a Master’s degree in Nutrition and Health Promotion and a Certificate in Sports Nutrition from Simmons College in 2007. She worked as a clinical dietitian for a year and currently works as a Community Consultant Dietitian for Price Chopper Super Market.
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?
Our next Spring Into Wellness contributor is Kristine Van Workum. Kristine is a Registered Dietitian, Certified Specialist in Sports Dietetics and Licensed Dietitian-Nutritionist. She is the owner and founder of Brevard Nutrition, Inc, a company created in 2009 to provide individual and group nutrition therapy for overall health and wellness. Kristine is also a frequently requested speaker on various nutrition topics for medical and professional organizations, as well as for local health fairs. She enjoys facilitating seminars and workshops on her specialty areas of sports nutrition, eating disorders, weight management and a non-diet approach to healthy eating.
Take it away, Kristine!
The flavors of spring often spark excitement for the summer months and fresh food. Too often we forget to keep our diet simple and well-balanced, neglecting the importance of incorporating protein with each meal. Proteins from both plant and animal-based sources are essential for cell function and overall health, and should make up ¼ of our plate per the USDA’s MyPlate dietary guidelines for Americans.
In addition, the American Heart Association recommends we consume at least 2 servings of fish (3.5 oz cooked per serving) each week, to ensure a diet rich in protein and Omega-3 fatty acids. Fresh fish and seafood are wonderful ways to incorporate the benefits of muscle-building proteins and hearth-healthy Omega-3 fats. For both kids and adults, the benefits of incorporating the nutrients found in seafood are numerous, consisting of improved cognitive/brain function, increased immune system, and decreasing inflammation and the potential for disease risk in our bodies. For many of us, high-quality protein found in fish often helps with fullness/satiety and provides essential amino acids for growth and development in children. For more information on the benefits of eating fish, click here.
Try the simple recipe below for a fun and festive way to incorporate color and variety into a delicious kid-friendly meal that packs a nutritional punch!
Shrimp Ceviche “Flatada”
Ingredients:
- 2 Flatout Hungry Girl Foldits in 100% Whole Wheat with Flax
- 1 lb. small shrimp
- 1-2 Tbsp olive oil
- 1 clove garlic, minced
- 1 large tomato, diced
- ½ red onion, diced
- 1 avocado, chopped into pieces
- 2 Tbsp fresh cilantro, chopped
- Juice of 1 lime
- Juice of 1 lemon
- Salt & pepper, to taste
- Additional lime wedges, for garnish
Directions:
Preheat oven to 350°F. Cut Flatout Foldits in half (leaving 4 individual pieces) and place on a cookie sheet. Bake for 7 minutes or until crisp, then move to plates and allow to cool.
While Flatouts are baking, heat olive oil over medium-high heat in a large skillet. Sauté shrimp and add garlic, stirring until cooked thoroughly. Remove shrimp from heat and cut into bite-sized pieces. Chop tomato, red onion, avocado and cilantro; combine with shrimp in a large bowl. Juice lime and lemon, removing seeds, and add juice to shrimp mixture. Season with salt and pepper as desired.
Spoon shrimp mixture onto each circle of Foldit Flatbread. Serve and enjoy!
Tip: Shrimp mixture can be prepared ahead of time and stored in the refrigerator. It can be served cold or at room temperature on Foldits.
Serving ideas: Serve with fresh lime wedges and optional mango side or mango salsa as a condiment. A grilled white fish or canned salmon/crab can also be substituted in place of shrimp, if preferred.
We hope you enjoy Kristine’s recipe. You can learn more about her and her company on the Brevard Nutrition Facebook page. Bon appetit!
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We’d love to hear your fresh perspective!
- How do you incorporate protein and/or fish into your diet?
Spring Into Wellness: Beth Aldrich of Real Moms Love To Eat
Spring is in full swing, and as the temperatures rise so do the number and variety of fresh options at your grocery store. This time of year, it’s easier than ever to eat right!
The team at Flatout wants to help you and your family make healthy decisions all month long, which is why we’re bringing you our Spring Into Wellness campaign!
Over the next four weeks, you’ll be hearing from three incredible health experts – from Certified Health Counselors to Registered Dietitians – on tips ranging from where to find the best local produce to how to create fabulous Flatout-themed recipes with your kids.
We know you’ll enjoy these creative ideas as much as we do. Bon appetit!
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Our first health expert is Beth Aldrich, creator of Real Moms Love To Eat. Beth is the author of the new book, Real Moms Love to Eat: How to Conduct a Love Affair with Food Lose Weight and Feel Fabulous (Penguin Books, NAL, January, 2012), and is a Certified Health Counselor and healthy lifestyle media spokesperson. She has fun with her three active sons and loves to cook, write and hang with her two Tibetan Terriers, Karma and Bonsai with her husband in Chicago’s North Shore.
Take it away, Beth!
The daffodils have found their way up through the soil and the chance of frost is past, which only means that springtime is here. Whenever this time of year rolls around, I find myself on the hunt for even more fruits and vegetables. Everything is so green and pretty outside, reminding me to spruce up the color content of our family meals, too. Recently, my son and I had the mid-morning pleasure of assembling some lunchtime snacks that hit the spot, nutritiously and in the flavor department.
As a busy mom who has an eye on nutrition, I’m always looking for fun ways to get my kids involved in the kitchen. One easy way that I’ve discovered works well is to grab some Flatout Hungry Girl Foldit Sliders, some nut chocolate topping and some fresh-from-the-market fruit that little hands can easily slice (with a plastic knife). When you give your kids the opportunity to “make” their own snacks, they learn self agency and a balanced, healthy love of food at an early age. Fruit is a great way to get much-needed antioxidants into their daily intake; and when you let ‘em “wrap it up” with a mini Foldit – perfect for little hands – you have a winning combination!
Flatout Foldit Fruit & Chocolate Sliders
Ingredients:
- 2-3 Flatout Hungry Girl Foldit Sliders in Classic White
- 2 tbsp. nut chocolate spread
- 1/4 cup fresh fruit (such as strawberries and bananas), sliced
Directions:
Spread the nut chocolate topping across each of the sliders. Top with the sliced fresh fruit. Fold the sliders over and serve. It’s that easy, and that delicious!
We hope you’ve enjoyed our first Spring Into Wellness idea! We’ll be back again on Wednesday.
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We’d love to hear your fresh perspective!
- How do you encourage your kids to get involved with making their food?
Three Weeks of Flatout Happy, Healthy Holiday Recipes and Tips!
We’ve had an incredible three weeks here at Flatout. Those in need of new recipes, decorating and entertaining tips for the holidays need look no further! Thanks to the insight and creativity from these five fabulous Flatout bloggers, our holiday season is as happy and healthy as possible.
- Monday: Laura Sampson of Hey What’s For Dinner Mom?
- Tuesday: Katie Olsen of Ruffles & Truffles
- Wednesday: Lara DiPaola of Chicken Nuggets of Wisdom
- Thursday: Jennifer Gerlock of Hip As I Wanna Be
- Friday: Jennifer Leal of Savor the Thyme
Today, we’re showcasing them all in once place. Here are links to 15 posts and videos for you to enjoy!
Healthy Holiday Recipes
Monday: Trio of Sliders Party
Tuesday: Mini Mexican Flatbreads with Gazpacho Shooters
Wednesday: Flatout Easy Holiday Buffet
Thursday: Game Day Sliders, Melts and Guacamole
Friday: Salmon Cake Sliders with Creamy Herb Sauce
Healthy Holiday Entertaining
Monday: Snow Day Fun
Tuesday: Wax Paper Flower and Flatout EdgeOn Crisps
Wednesday: Very Cranberry Crafts and Chutney
Thursday: Candlelit Winter Scene and Gobbling-Good Eats
Friday: Crostini, Dip and Asparagus-Gruyere Tarts
Healthy Holiday Leftovers
Monday: Curried Waldorf Salad with Turkey
Tuesday: Flatout Baked Crackers and “Sushi” Rolls
Wednesday: Turkey Green Flatout Enchilada Pie
Thursday: Creamy Turkey and Artichoke on Flatout Toast
Friday: Potato Pancakes, Stuffing Frittata and Mexican Flat-a-dilla
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Big thanks again to the women who made Flatout Healthy Holidays possible.
We’d love to hear your fresh perspective!
Which of these holiday recipes or decorating ideas have you bookmarked for this year?
Happy, healthy holidays from all of us here at Flatout! Bon appétit!
Healthy Holiday Leftovers: Potato Pancakes, Stuffing Frittata and Mexican Flat-a-dilla
Time flies, and today we bring you the last in our Flatout Healthy Holidays series.
You can view all the posts at this link. We sincerely hope you’ve enjoyed the fabulous recipes and decorating creations our amazing bloggers have put together! Jennifer of Savor the Thyme is helping us end the campaign on a delicious note with her take on leftovers, not to mention one of the most creative Flatout recipe names to date: the Flat-a-dilla!
The recipe calls for: Flatout Flatbread Wraps in Multi-Grain with Flax
I don’t know about all of you but personally, I look forward to the Thanksgiving Day leftovers. It usually begins late Thanksgiving night, when you are either in your PJ’s or stretchy pants and realize you have room to have a second helping of dinner.
However, by Friday afternoon, the last thing you want is the same reheated Turkey and fixings. I hope you find these ideas inspiring and yummy!
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Leftover Mashed Potato Pancakes Recipe (Yield = 4 pancakes)
Ingredients:
- 2 tablespoons grapeseed or vegetable oil
- ~2 cups mashed potatoes (consider the horseradish-sour cream recipe)
- 1 egg
- 1/3 cup whole wheat or AP flour
- 1/2 teaspoon garlic powder
- 3 to 4 chives, minced
- Salt and pepper to taste
- Gravy (or applesauce or light sour cream), optional
Directions:
Preheat the skillet and oil over medium heat. Mix the mashed potatoes, egg, flour, garlic and chives together in a bowl. Season with salt and pepper to taste. Pour ~1/4 cup of the mashed potato mixture into the pan and allow to cook until brown. Flip the pancakes and brown the remaining side. Heat up the gravy and drizzle on top of the pancakes.
Stuffing Frittata (Yield = 6 to 8 slices)
Ingredients:
- Cooking spray
- 2.5 cups of leftover stuffing
- 1 cup shredded cheddar cheese (or your favorite cheese)
- 6 to 8 large eggs
- 1 cup milk
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 1 tablespoon chopped fresh herbs
- 1/4 cup grated Parmesan
Directions:
Preheat broiler. Spray an ovenproof nonstick skillet with cooking spray and heat over medium heat. Distribute the stuffing in the bottom of the pan and top with the cheddar. Meanwhile, whisk together the egg, milk, salt, pepper and herbs. Pour the egg mixture over the stuffing and cheese. Top with the Parmesan and cook over low heat for 5 to 7 minutes. Transfer the pan to the broiler and broil for about 2 minutes, until the egg is cooked through.
Mexican Flat-a-dilla (Yield = 6 slices)
Ingredients:
- 2 Flatout Flatbread Wraps in Multi-Grain with Flax
- 1/2 pound turkey breast meat, sliced or chopped
- 2 tablespoons black beans, rinsed and drained
- 1 tablespoon minced red onion
- 2 teaspoons diced green chilies
- 1 tablespoon chopped cilantro
- 1/3 cup shredded hot pepper jack cheese
- Chili powder, optional
- Sour cream optional
Directions:
Preheat large non-stick skillet or indoor grill to medium. Place one wrap in the skillet/grill and layer all of the ingredients from the turkey to the chili powder on top of each other. Place the remaining wrap on top and close the lid to the grill if applicable. Heat long enough for the cheese to melt and the wrap to brown. Remove and allow to cool slightly. Cut into slices and top with sour cream if you wish.
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We’d love to hear your fresh perspective!
- What recipe(s) from our Flatout Healthy Holidays posts are you planning to make?
