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Liz's Healthy Table

Parents On Demand Network | Liz Weiss, MS, RDN

19
Followers
33
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Liz's Healthy Table
Liz's Healthy Table

Liz's Healthy Table

Parents On Demand Network | Liz Weiss, MS, RDN

19
Followers
33
Plays
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About Us

If you’re looking for a healthy new way to feed your family without the hassle or hype, you’ve come to the right place. Your host, registered dietitian, Liz Weiss, serves up wholesome and flavorful recipes with a tasty side of science, good nutrition, and fun. Liz is a mom of two grown boys, a cookbook author, a family nutrition expert, and a healthy food blogger, and on each episode, she teams up with a fellow dietitian, chef, or cookbook author to bring fresh ideas and practical mealtime advice from her table to yours.

Latest Episodes

58: Virtual Cooking School with Liz Weiss, MS, RDN

On today’s show, I’m taking you behind the scenes to one of my hands-on cooking classes. I realize that most of you don’t live in my home state of Massachusetts, so this is going to be a virtual cooking class. Sound fun? I’ve been on Nantucket this summer, and over at the Nantucket Culinary Center, I’ve been giving cooking classes throughout the summer to locals and island visitors. These classes are always an adventure, and of course, everyone who joins one of my classes gets to cook up all sorts of nourishing foods. I thought it would be cool to take you along to one of my classes--not in person, but through this podcast episode. Show Highlights: Deviled Eggs: Ingredients include hard-boiled eggs, mayo, diced orange bell pepper, dijon mustard, honey, salt and pepper, and paprika Cook’s tips: steam the eggs; use a sandwich bag as a piping bag Salmon Cakes: Ingredients include grilled, diced salmon, whole-wheat panko bread crumbs, shredded cheddar cheese, corn kernels, mayo, dijon mustard, egg, fresh dill, and lemon zest. Avocado sauce ingredients include ripe avocado, olive oil, lemon zest and juice, fresh tarragon, dill, or parsley, honey, dijon mustard, and salt and pepper. Cook’s tips: substitute canned salmon if grilled isn’t available Wild Rice and Kale Salad: Ingredients include cooked brown or wild rice, kale, diced orange bell pepper, green onions, fresh parsley, toasted pecans, dried cranberries, diced celery. Dressing ingredients include olive oil, lemon juice, minced garlic, honey, and salt and pepper. Cook’s tips: Add crumbled feta cheese, if desired. This recipe is a great lunchbox option, topped with grilled chicken. For shortcuts, use pre-washed baby kale, boil-in-bag rice, and other dried fruits. Peach Apple Berry Crisp: Ingredients include diced ripe peaches, diced pink lady apples, strawberries, blueberries, brown sugar, cinnamon, corn starch, quick-cooking oats, chopped pecans, salt, and oil. Cook’s tips: Use frozen peaches if fresh aren’t available, and feel free to substitute other seasonal fruits. Find a way to celebrate summer; have a cooking class with your friends or your kids A tip for stabilizing your cutting board: place a wet paper towel under the cutting board to create a non-slip surface Resources: www.superhealthykids.com www.parentsondemand.com

37 MIN1 weeks ago
Comments
58: Virtual Cooking School with Liz Weiss, MS, RDN

Summer Produce Celebration with Wendy Reinhardt Kapsak, MS, RDN

We’re celebrating the best and brightest that summer produce has to offer. I want to know what’s growing in your garden, what’s for sale at your local farmers’ market, and what summer fruit or vegetable you can’t stop eating. For me, you may not believe that it’s the lowly cabbage. I’ve been grilling it all summer and my family has joined the obsession.

45 MIN3 weeks ago
Comments
Summer Produce Celebration with Wendy Reinhardt Kapsak, MS, RDN

Grain Foods: Myths Debunked with Christine Cochran

Grains have gotten a bad rap in light of recent low carb and keto diets, but what’s the real deal? Are grains to be avoided completely, or is there a place for them in a balanced diet? Today’s show will clear up the confusion about grains and set the record straight. My guest is Christine Cochran, Executive Director of the Grain Foods Foundation.

33 MINJUL 6
Comments
Grain Foods: Myths Debunked with Christine Cochran

55: Healthy Family Recipes with Julia Nordgren, MD

Dr. Julia Nordgren is a pediatrician who is also a trained professional chef. With her stethoscope and whisk, she's on a mission to teach her patients (and now you) about eating a healthy and delicious diet. Julia is the author of The New Family Table, a cookbook filled with no-fuss, no-muss recipes that make healthy eating flavorful, affordable, and accessible to everyone. Show Highlights: Julia’s unique roles as a pediatrician and chef, because she wanted to acquire cooking skills to help solve problems for her and her patients How the issues of childhood obesity and poor nutrition prompted her to want to offer solutions A story of a patient who saw significant results by incorporating more home-cooked meals in place of takeout dinners How to plan ahead and prepare healthy meals Julia’s new cookbook, which helps readers prepare more meals at home with simple ingredients and lots of flavors Julia’s recipe for Braised Carrots, made with butter, brown sugar, ginger, salt, and fres...

53 MINJUN 12
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55: Healthy Family Recipes with Julia Nordgren, MD

54: Vegan Diet 101 with Gena Hamshaw

Today’s show is all about eating a vegan diet, and my guest is cookbook author, blogger, and dietitian-to-be, Gena Hamshaw. Gena is a vegan lifestyle guru. She's the voice behind The Full Helping and the author of several cookbooks including, Power Plates: 100 Nutritionally Balanced, One-Dish Vegan Meals. She joins me with tips for getting started on eating a vegan diet, important rules of the road when it comes to getting the right balance of nutrients on a vegan diet, the scoop on all those plant-based milk alternatives popping up in supermarkets, answers to questions from the Podcast Posse, and lots of vegan recipe inspiration for you and your family. The featured recipes we discuss on the show include Gena's Spring Panzanella Salad with Artichokes, Asparagus, Peas and Lemon Dill Vinaigrette and her Cauliflower Scramble, a tasty substitute for scrambled eggs. Show Highlights: How and why Gena started her blog, The Full Helping, in 2009 The juggling act between blogging, writing cookbooks and being a dietetic intern Gena’s new cookbook, Power Plates, and how she guides people to healthy and balanced vegan meals Gena’s ideal vegan meal: “A grain, a green, a bean, and a sauce” Other ideas for go-to vegan dinners How to use tempeh, which is a soy product and a cousin of tofu; one of Gena’s favorite recipes is Polenta with Balsamic Braised Tempeh and Vegetables Why vegan eating is not difficult, but it takes practice with "a whole new cast of characters” A plant-based diet vs. a vegan diet. What's the difference? The nutrients that are of concern for vegans and the tricks for getting them: vitamin B12, omega-3 fatty acids, vitamin D, zinc, calcium, and iron A good starting point for vegan meals for kids: (some of Gena’s favorite recipes) Creamy Brown Rice with Shiitakes and Peas Pasta with Creamy Roasted Red Pepper Sauce Soups Spiced Lentil Tamale Pie Baked Potatoes with Broccolini and White Beans Enchiladas Breakfast ideas for vegans include Tofu Scramble and Cauliflower Scramble, instead of eggs How to bake without eggs: Gena uses a “flax egg,” which is ground flax seeds with water; another idea is the liquid left from a can of chickpeas (aquafaba), which can be used in various ways. Gena’s advice for swapping cow's milk with non-dairy alternatives: Soy milk is the most comparable to dairy Use soy, cashew, or coconut milk in soups Use almond or cashew milk in smoothies Use oat milk for coffee beverages Look for fortification and watch out for added sugar. Read the label! Favorite ways to use beans and lentils: salads, bowls, grain pilaf, pasta dishes, soups, and sauces Gena’s advice about pre-soaking nuts and seeds Gena’s Spring Panzanella Salad, with asparagus, frozen peas, greens, chickpeas, artichoke hearts, and croutons Tofu and Greens: a hearty meal to feed a crowd Gena’s connection to Food52 Gena’s #1 favorite vegan dessert: chocolate cake What’s next for Gena Giveaway: Who wants to win a copy of Power Plates: 100 Nutritionally Balanced, One-Dish Vegan Meals? In the comments section at the end of this post, tell me about your favorite vegan recipe (something that's always a "win" with your family) and/or why you'd love to win the book. I'll pick one U.S. winner at random on June 12th. Links: The Full Helping (Gena's blog): https://www.thefullhelping.com/ Facebook: https://www.facebook.com/TheFullHelping/ Twitter: https://twitter.com/thefullhelping Instagram: https://www.instagram.com/thefullhelping/ www.superhealthykids.com www.parentsondemand.com

43 MINMAY 29
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54: Vegan Diet 101 with Gena Hamshaw

53: Clean Eating for Busy Families with Michelle Dudash, RDN

What if I told you there was a cookbook out there guaranteed to solve your biggest dinnertime dilemmas: lack of time, finicky eaters, and the lure of heavily-processed convenience foods. Would you jump for joy? I bet you would, which is why I invited chef and registered dietitian, Michelle Dudash, RDN, onto the show this week. Michelle joins me this week to dish about her new book, Clean Eating for Busy Families: Simple and Satisfying Real-Food Recipes You and Your Kids Will Love. Michelle takes us into her clean eating pantry for recipes like Four Seasons Fruit Pizza (her daughters’ favorite), Turkey, Vegetable, and Oat Mini-Meatloaves with Marinara Sauce, and Hoisin Beef and Edamame Lettuce Wraps in a Hurry. What you’ll hear in this episode: Michelle’s background as a dietitian and a chef, and her life in Carmel, Indiana with her husband and two daughters, ages 5 and 9 A crazy chef story about how Michelle once served Prince Andrew, Duke of York, and how he taught her how to brew a proper pot of tea Why Michelle wrote a book about clean eating “Clean eating” and how Michelle defines it as whole foods in their least processed state, which means they have more nutrients, no added sugar, more fiber, and no trans fats How some processed foods, like canned beans, are actually a good nutritional choice Michelle’s extensive recipe testing process when she writes a cookbook Michelle’s daughters’ favorites: Four Seasons Fruit Pizza and “Meatball Cupcakes” How to get kids to try new foods: Keep it low pressure Help them to learn to enjoy food Focus on the healthy things they WILL eat, and keep those on hand Michelle’s recipe for Turkey, Vegetable, and Oat Mini-Meatloaves with Marinara Sauce: finely chopped mushrooms, onion, garlic, dry rolled oats, and lean ground turkey Why dry rolled oats are a wholesome recipe swap for bread crumbs Hoisin Beef and Edamame Lettuce Wraps: use Boston Bibb lettuce as a “cup,” and a sauce made with soy sauce, rice wine vinegar, hoisin sauce, and Chinese mustard. Sear the ground beef with onion, garlic, ginger, sesame seeds, frozen edamame, and canned water chestnuts. Stir in the sauce and serve in lettuce cups. How to get Michelle’s Clean Eating Grocery List as a free download Michelle’s favorite go-to weeknight dinners: Whole-grain pasta with tomato sauce, sautéed spinach, ground beef or chicken, veggies, seasoning, and olive oil Stir-fry with leftover veggies, onion, garlic, tamari sauce or reduced-sodium soy sauce, and dark sesame oil (Michelle’s secret ingredient for Asian dishes) Marinated Chicken Thighs with apple cider vinegar, dijon mustard, seasoning, and oil (great for grilling or baking) Tips for healthy snacking for kids and adults: whole fruit, cheese sticks, hummus with seeded crackers, hard-boiled eggs, natural microwave popcorn, raisins, and nuts Date Night recipes from Michelle’s book: Chicken Piccata: chicken breast pounded thin and lightly sautéed in olive oil with a silky lemon and butter sauce Halibut in a parchment paper pouch A wholesome sweet treat: Peanut Butter Brittle Bars with Dark Chocolate Drizzle, made with graham crackers, honey, butter, and dry roasted peanuts Resources: Michelle’s website: https://www.michelledudash.com/ Find Michelle’s book: https://www.michelledudash.com/clean-eating-for-busy-families/ Find Michelle on social media: https://www.instagram.com/michelledudash/ https://www.facebook.com/MichelleDudashRD/ https://twitter.com/michelledudash www.superhealthykids.com www.parentsondemand.com Cookbook Giveaway: Enter for a chance to win Clean Eating for Busy Families: Simple and Satisfying Real-Food Recipes You and Your Kids Will Love. This giveaway is for Canada, the US, and Europe. To enter, post a comment in the comments section at the end of this post and tell me about your favorite wholesome, easy family dinner recipe (your go-to when you want a quick win!), or tell me why you want to win the book. Giveaway ends on May 22, 2019.

42 MINMAY 10
Comments
53: Clean Eating for Busy Families with Michelle Dudash, RDN

52: PREP Cookbook for Teens with Katie Morford, MS, RDN

Today’s show features a new cookbook designed to empower teens, college students, and young adults how to cook. It's written by one of my favorite dietitian cookbook authors, Katie Morford, MS, RDN. Katie’s new book is called, PREP: The Essential College Cookbook, and the tips, recipes, and kitchen wisdom in the book provide the foundation for a lifetime of kitchen confidence. I hope you’re hungry because Katie joins me to answer your questions and to talk about some of my favorite recipes from the book including Butter Lettuce with Green Goodness Dressing, Roasted Broccoli with Lemon and Parmesan, and Golden Banana Bread. We dish about how to teach kids knife skills (yup, it can be intimidating), the importance of empowering kids of all ages with the skills they need to work their way around the kitchen, lots of kitchen wisdom, the benefits of knowing how to cook when you're a young adult. What you’ll hear in this episode: All the juicy details of Katie’s life and work as a registered dietitian, writer, cookbook author, and busy mom of three daughters Katie’s go-to supper meal: roasted veggies tossed with cooked grains ora dded to tacos or eggs Katie’s new book, a “starter” cookbook for people of any age How the cookbook idea came about as Katie’s oldest daughter prepared to go to college The double meaning of the title, PREP Benefits of learning to cook from scratch (and not relying on take-out!) How to teach your kids knife skills How to encourage a college kid to eat healthier and learn to prepare simple meals Katie’s basic tips for cooking rookies, which you'll learn about in the book: Taste as you go Realize that everyone makes mistakes Double check your recipe Know terms like chop, dice, whisk, beat, etc. Kitchen equipment essentials that Katie recommends How Katie wrote the directions for the recipes in PREP How anyone can pick up this book and have success, even if they’ve never cooked before Family favorites for Katie: Applesauce Cake, Banana Bread, and salads Katie’s Butter Lettuce with Green Goodness Dressing, which is made with avocado, green onion, fresh basil, lemon juice, olive oil, sour cream, and mayo Katie’s hacks for using a blender for the dressing and for cleaning the blender Katie's Lighter Green Goodness Dressing from Mom's Kitchen Handbook Tips for quick and easy meals after a long day at school (or work): Plan ahead on the weekend Use boneless, skinless chicken thighs in the slow cooker for versatile meals Liz's Pulled Pork slow cooker recipe Katie’s Roasted Broccoli with Lemon and Parmesan (this technique can be used with cauliflower, sweet potatoes, fennel, and turnips) The importance of knowing how to prep vegetables Katie’s personal favorites from the chapter called, “How to Feed Your Friends:” Thai Coconut Curry Noodle Soup and “Mix-in-the-pan” Applesauce Cake Why the book doesn’t include nutrition information Which, if any, of Katie's daughters is destined to become a Michelin Star Chef What’s next for Katie Resources: www.momskitchenhandbook.com Rise and Shine: Better Breakfasts for Busy Mornings by Katie Morford PREP: The Essential College Cookbook by Katie Morford Best Lunch Box Ever: Ideas and Recipes for School Lunches Kids Will Love by Katie Morford www.superhealthykids.com www.parentsondemand.com Enter for a chance to win a copy of Katie’s new book! Katie and I are giving away a copy of PREP: The Essential College Cookbook to one lucky winner (U.S. only, please). To enter for a chance to win, tell me why you'd like to win the book and/or tell me about your first kitchen cooking experience. What was the first recipe you ever made or the first recipe you made with your teen? Winner selected at random on May 8th.

40 MINAPR 25
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52: PREP Cookbook for Teens with Katie Morford, MS, RDN

51: Foods That Confuse with Mary Purdy, MS, RDN

Do you ever walk through the grocery store scratching your head and wondering what to put in your shopping cart? Do you pass by foods like coconut oil, soy, dark chocolate, coffee and other caffeinated beverages, and kombucha … and just keep walking? Are foods like coconut oil, soy, and coffee good for you and your family or bad? Or could they be both? Do these foods confuse you? To set the record straight on foods that confuse is Mary Purdy, MS, RDN, an Integrative Registered Dietitian with Arivale. {The information presented on today’s show is that of Mary Purdy and may not necessarily reflect the beliefs and policies of Arivale.} Mary is a health coach who provides nutrition and lifestyle counseling to clients using personalized genetic data, functional labs, and a food-as-medicine approach. She's also the co-host of the informative and hilarious podcast, Mary's Nutrition Show, and author of Serving the Broccoli Gods. Show Highlights: Mary’s background as an NYC theater actres...

43 MINAPR 12
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51: Foods That Confuse with Mary Purdy, MS, RDN

50: Nutrition Q and A with Liz Weiss, MS, RDN

Back in February, I sent a survey out to the LHT community. Over 200 of you responded, and wow! Did you have questions! You wanted to know about the best ways to plan healthy meals and tips for getting your kids, even your independent teens, to eat more fruits and veggies. You wanted dinner ideas that could do double duty, pleasing the vegetarians and meat eaters at your table, and a lot of you were eager for advice on cutting sugar from your family’s diet. You asked ... and I’ve got the answers. What you’ll hear in this episode: Dan’s background in nutrition and his work as my intern The easiest things to do to have a healthy diet: Use the USDA’s “Choose My Plate,” and fill ½ with fruits/veg, ¼ with protein, ¼ with grains, and don’t forget to hydrate! Quick and healthy dinner meals: Use “Build your own" nights, for tacos, Buddha bowls, or pizza Use versatile, healthy foods like eggs and rotisserie chicken Tips about meal planning and prep Check out my 30 meal-planning t...

45 MINAPR 11
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50: Nutrition Q and A with Liz Weiss, MS, RDN

Probiotic Supplements (Part 2) with Anthony Thomas, Ph.D.

Today’s show is the second in a two-part series on probiotic supplements. In Part 2, Anthony Thomas, PhD, from Jarrow Formulas, is back to answer YOUR questions, including: How do I store my probiotic supplement? How do I pick and choose a probiotic for my kids? Do different probiotic strains do different things? What are the best probiotics for IBS? Are there any long-term studies to back up the validity of probiotics? How do I take a probiotic supplement when I’m on antibiotics? And more.

29 MINMAR 14
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Probiotic Supplements (Part 2) with Anthony Thomas, Ph.D.

Latest Episodes

58: Virtual Cooking School with Liz Weiss, MS, RDN

On today’s show, I’m taking you behind the scenes to one of my hands-on cooking classes. I realize that most of you don’t live in my home state of Massachusetts, so this is going to be a virtual cooking class. Sound fun? I’ve been on Nantucket this summer, and over at the Nantucket Culinary Center, I’ve been giving cooking classes throughout the summer to locals and island visitors. These classes are always an adventure, and of course, everyone who joins one of my classes gets to cook up all sorts of nourishing foods. I thought it would be cool to take you along to one of my classes--not in person, but through this podcast episode. Show Highlights: Deviled Eggs: Ingredients include hard-boiled eggs, mayo, diced orange bell pepper, dijon mustard, honey, salt and pepper, and paprika Cook’s tips: steam the eggs; use a sandwich bag as a piping bag Salmon Cakes: Ingredients include grilled, diced salmon, whole-wheat panko bread crumbs, shredded cheddar cheese, corn kernels, mayo, dijon mustard, egg, fresh dill, and lemon zest. Avocado sauce ingredients include ripe avocado, olive oil, lemon zest and juice, fresh tarragon, dill, or parsley, honey, dijon mustard, and salt and pepper. Cook’s tips: substitute canned salmon if grilled isn’t available Wild Rice and Kale Salad: Ingredients include cooked brown or wild rice, kale, diced orange bell pepper, green onions, fresh parsley, toasted pecans, dried cranberries, diced celery. Dressing ingredients include olive oil, lemon juice, minced garlic, honey, and salt and pepper. Cook’s tips: Add crumbled feta cheese, if desired. This recipe is a great lunchbox option, topped with grilled chicken. For shortcuts, use pre-washed baby kale, boil-in-bag rice, and other dried fruits. Peach Apple Berry Crisp: Ingredients include diced ripe peaches, diced pink lady apples, strawberries, blueberries, brown sugar, cinnamon, corn starch, quick-cooking oats, chopped pecans, salt, and oil. Cook’s tips: Use frozen peaches if fresh aren’t available, and feel free to substitute other seasonal fruits. Find a way to celebrate summer; have a cooking class with your friends or your kids A tip for stabilizing your cutting board: place a wet paper towel under the cutting board to create a non-slip surface Resources: www.superhealthykids.com www.parentsondemand.com

37 MIN1 weeks ago
Comments
58: Virtual Cooking School with Liz Weiss, MS, RDN

Summer Produce Celebration with Wendy Reinhardt Kapsak, MS, RDN

We’re celebrating the best and brightest that summer produce has to offer. I want to know what’s growing in your garden, what’s for sale at your local farmers’ market, and what summer fruit or vegetable you can’t stop eating. For me, you may not believe that it’s the lowly cabbage. I’ve been grilling it all summer and my family has joined the obsession.

45 MIN3 weeks ago
Comments
Summer Produce Celebration with Wendy Reinhardt Kapsak, MS, RDN

Grain Foods: Myths Debunked with Christine Cochran

Grains have gotten a bad rap in light of recent low carb and keto diets, but what’s the real deal? Are grains to be avoided completely, or is there a place for them in a balanced diet? Today’s show will clear up the confusion about grains and set the record straight. My guest is Christine Cochran, Executive Director of the Grain Foods Foundation.

33 MINJUL 6
Comments
Grain Foods: Myths Debunked with Christine Cochran

55: Healthy Family Recipes with Julia Nordgren, MD

Dr. Julia Nordgren is a pediatrician who is also a trained professional chef. With her stethoscope and whisk, she's on a mission to teach her patients (and now you) about eating a healthy and delicious diet. Julia is the author of The New Family Table, a cookbook filled with no-fuss, no-muss recipes that make healthy eating flavorful, affordable, and accessible to everyone. Show Highlights: Julia’s unique roles as a pediatrician and chef, because she wanted to acquire cooking skills to help solve problems for her and her patients How the issues of childhood obesity and poor nutrition prompted her to want to offer solutions A story of a patient who saw significant results by incorporating more home-cooked meals in place of takeout dinners How to plan ahead and prepare healthy meals Julia’s new cookbook, which helps readers prepare more meals at home with simple ingredients and lots of flavors Julia’s recipe for Braised Carrots, made with butter, brown sugar, ginger, salt, and fres...

53 MINJUN 12
Comments
55: Healthy Family Recipes with Julia Nordgren, MD

54: Vegan Diet 101 with Gena Hamshaw

Today’s show is all about eating a vegan diet, and my guest is cookbook author, blogger, and dietitian-to-be, Gena Hamshaw. Gena is a vegan lifestyle guru. She's the voice behind The Full Helping and the author of several cookbooks including, Power Plates: 100 Nutritionally Balanced, One-Dish Vegan Meals. She joins me with tips for getting started on eating a vegan diet, important rules of the road when it comes to getting the right balance of nutrients on a vegan diet, the scoop on all those plant-based milk alternatives popping up in supermarkets, answers to questions from the Podcast Posse, and lots of vegan recipe inspiration for you and your family. The featured recipes we discuss on the show include Gena's Spring Panzanella Salad with Artichokes, Asparagus, Peas and Lemon Dill Vinaigrette and her Cauliflower Scramble, a tasty substitute for scrambled eggs. Show Highlights: How and why Gena started her blog, The Full Helping, in 2009 The juggling act between blogging, writing cookbooks and being a dietetic intern Gena’s new cookbook, Power Plates, and how she guides people to healthy and balanced vegan meals Gena’s ideal vegan meal: “A grain, a green, a bean, and a sauce” Other ideas for go-to vegan dinners How to use tempeh, which is a soy product and a cousin of tofu; one of Gena’s favorite recipes is Polenta with Balsamic Braised Tempeh and Vegetables Why vegan eating is not difficult, but it takes practice with "a whole new cast of characters” A plant-based diet vs. a vegan diet. What's the difference? The nutrients that are of concern for vegans and the tricks for getting them: vitamin B12, omega-3 fatty acids, vitamin D, zinc, calcium, and iron A good starting point for vegan meals for kids: (some of Gena’s favorite recipes) Creamy Brown Rice with Shiitakes and Peas Pasta with Creamy Roasted Red Pepper Sauce Soups Spiced Lentil Tamale Pie Baked Potatoes with Broccolini and White Beans Enchiladas Breakfast ideas for vegans include Tofu Scramble and Cauliflower Scramble, instead of eggs How to bake without eggs: Gena uses a “flax egg,” which is ground flax seeds with water; another idea is the liquid left from a can of chickpeas (aquafaba), which can be used in various ways. Gena’s advice for swapping cow's milk with non-dairy alternatives: Soy milk is the most comparable to dairy Use soy, cashew, or coconut milk in soups Use almond or cashew milk in smoothies Use oat milk for coffee beverages Look for fortification and watch out for added sugar. Read the label! Favorite ways to use beans and lentils: salads, bowls, grain pilaf, pasta dishes, soups, and sauces Gena’s advice about pre-soaking nuts and seeds Gena’s Spring Panzanella Salad, with asparagus, frozen peas, greens, chickpeas, artichoke hearts, and croutons Tofu and Greens: a hearty meal to feed a crowd Gena’s connection to Food52 Gena’s #1 favorite vegan dessert: chocolate cake What’s next for Gena Giveaway: Who wants to win a copy of Power Plates: 100 Nutritionally Balanced, One-Dish Vegan Meals? In the comments section at the end of this post, tell me about your favorite vegan recipe (something that's always a "win" with your family) and/or why you'd love to win the book. I'll pick one U.S. winner at random on June 12th. Links: The Full Helping (Gena's blog): https://www.thefullhelping.com/ Facebook: https://www.facebook.com/TheFullHelping/ Twitter: https://twitter.com/thefullhelping Instagram: https://www.instagram.com/thefullhelping/ www.superhealthykids.com www.parentsondemand.com

43 MINMAY 29
Comments
54: Vegan Diet 101 with Gena Hamshaw

53: Clean Eating for Busy Families with Michelle Dudash, RDN

What if I told you there was a cookbook out there guaranteed to solve your biggest dinnertime dilemmas: lack of time, finicky eaters, and the lure of heavily-processed convenience foods. Would you jump for joy? I bet you would, which is why I invited chef and registered dietitian, Michelle Dudash, RDN, onto the show this week. Michelle joins me this week to dish about her new book, Clean Eating for Busy Families: Simple and Satisfying Real-Food Recipes You and Your Kids Will Love. Michelle takes us into her clean eating pantry for recipes like Four Seasons Fruit Pizza (her daughters’ favorite), Turkey, Vegetable, and Oat Mini-Meatloaves with Marinara Sauce, and Hoisin Beef and Edamame Lettuce Wraps in a Hurry. What you’ll hear in this episode: Michelle’s background as a dietitian and a chef, and her life in Carmel, Indiana with her husband and two daughters, ages 5 and 9 A crazy chef story about how Michelle once served Prince Andrew, Duke of York, and how he taught her how to brew a proper pot of tea Why Michelle wrote a book about clean eating “Clean eating” and how Michelle defines it as whole foods in their least processed state, which means they have more nutrients, no added sugar, more fiber, and no trans fats How some processed foods, like canned beans, are actually a good nutritional choice Michelle’s extensive recipe testing process when she writes a cookbook Michelle’s daughters’ favorites: Four Seasons Fruit Pizza and “Meatball Cupcakes” How to get kids to try new foods: Keep it low pressure Help them to learn to enjoy food Focus on the healthy things they WILL eat, and keep those on hand Michelle’s recipe for Turkey, Vegetable, and Oat Mini-Meatloaves with Marinara Sauce: finely chopped mushrooms, onion, garlic, dry rolled oats, and lean ground turkey Why dry rolled oats are a wholesome recipe swap for bread crumbs Hoisin Beef and Edamame Lettuce Wraps: use Boston Bibb lettuce as a “cup,” and a sauce made with soy sauce, rice wine vinegar, hoisin sauce, and Chinese mustard. Sear the ground beef with onion, garlic, ginger, sesame seeds, frozen edamame, and canned water chestnuts. Stir in the sauce and serve in lettuce cups. How to get Michelle’s Clean Eating Grocery List as a free download Michelle’s favorite go-to weeknight dinners: Whole-grain pasta with tomato sauce, sautéed spinach, ground beef or chicken, veggies, seasoning, and olive oil Stir-fry with leftover veggies, onion, garlic, tamari sauce or reduced-sodium soy sauce, and dark sesame oil (Michelle’s secret ingredient for Asian dishes) Marinated Chicken Thighs with apple cider vinegar, dijon mustard, seasoning, and oil (great for grilling or baking) Tips for healthy snacking for kids and adults: whole fruit, cheese sticks, hummus with seeded crackers, hard-boiled eggs, natural microwave popcorn, raisins, and nuts Date Night recipes from Michelle’s book: Chicken Piccata: chicken breast pounded thin and lightly sautéed in olive oil with a silky lemon and butter sauce Halibut in a parchment paper pouch A wholesome sweet treat: Peanut Butter Brittle Bars with Dark Chocolate Drizzle, made with graham crackers, honey, butter, and dry roasted peanuts Resources: Michelle’s website: https://www.michelledudash.com/ Find Michelle’s book: https://www.michelledudash.com/clean-eating-for-busy-families/ Find Michelle on social media: https://www.instagram.com/michelledudash/ https://www.facebook.com/MichelleDudashRD/ https://twitter.com/michelledudash www.superhealthykids.com www.parentsondemand.com Cookbook Giveaway: Enter for a chance to win Clean Eating for Busy Families: Simple and Satisfying Real-Food Recipes You and Your Kids Will Love. This giveaway is for Canada, the US, and Europe. To enter, post a comment in the comments section at the end of this post and tell me about your favorite wholesome, easy family dinner recipe (your go-to when you want a quick win!), or tell me why you want to win the book. Giveaway ends on May 22, 2019.

42 MINMAY 10
Comments
53: Clean Eating for Busy Families with Michelle Dudash, RDN

52: PREP Cookbook for Teens with Katie Morford, MS, RDN

Today’s show features a new cookbook designed to empower teens, college students, and young adults how to cook. It's written by one of my favorite dietitian cookbook authors, Katie Morford, MS, RDN. Katie’s new book is called, PREP: The Essential College Cookbook, and the tips, recipes, and kitchen wisdom in the book provide the foundation for a lifetime of kitchen confidence. I hope you’re hungry because Katie joins me to answer your questions and to talk about some of my favorite recipes from the book including Butter Lettuce with Green Goodness Dressing, Roasted Broccoli with Lemon and Parmesan, and Golden Banana Bread. We dish about how to teach kids knife skills (yup, it can be intimidating), the importance of empowering kids of all ages with the skills they need to work their way around the kitchen, lots of kitchen wisdom, the benefits of knowing how to cook when you're a young adult. What you’ll hear in this episode: All the juicy details of Katie’s life and work as a registered dietitian, writer, cookbook author, and busy mom of three daughters Katie’s go-to supper meal: roasted veggies tossed with cooked grains ora dded to tacos or eggs Katie’s new book, a “starter” cookbook for people of any age How the cookbook idea came about as Katie’s oldest daughter prepared to go to college The double meaning of the title, PREP Benefits of learning to cook from scratch (and not relying on take-out!) How to teach your kids knife skills How to encourage a college kid to eat healthier and learn to prepare simple meals Katie’s basic tips for cooking rookies, which you'll learn about in the book: Taste as you go Realize that everyone makes mistakes Double check your recipe Know terms like chop, dice, whisk, beat, etc. Kitchen equipment essentials that Katie recommends How Katie wrote the directions for the recipes in PREP How anyone can pick up this book and have success, even if they’ve never cooked before Family favorites for Katie: Applesauce Cake, Banana Bread, and salads Katie’s Butter Lettuce with Green Goodness Dressing, which is made with avocado, green onion, fresh basil, lemon juice, olive oil, sour cream, and mayo Katie’s hacks for using a blender for the dressing and for cleaning the blender Katie's Lighter Green Goodness Dressing from Mom's Kitchen Handbook Tips for quick and easy meals after a long day at school (or work): Plan ahead on the weekend Use boneless, skinless chicken thighs in the slow cooker for versatile meals Liz's Pulled Pork slow cooker recipe Katie’s Roasted Broccoli with Lemon and Parmesan (this technique can be used with cauliflower, sweet potatoes, fennel, and turnips) The importance of knowing how to prep vegetables Katie’s personal favorites from the chapter called, “How to Feed Your Friends:” Thai Coconut Curry Noodle Soup and “Mix-in-the-pan” Applesauce Cake Why the book doesn’t include nutrition information Which, if any, of Katie's daughters is destined to become a Michelin Star Chef What’s next for Katie Resources: www.momskitchenhandbook.com Rise and Shine: Better Breakfasts for Busy Mornings by Katie Morford PREP: The Essential College Cookbook by Katie Morford Best Lunch Box Ever: Ideas and Recipes for School Lunches Kids Will Love by Katie Morford www.superhealthykids.com www.parentsondemand.com Enter for a chance to win a copy of Katie’s new book! Katie and I are giving away a copy of PREP: The Essential College Cookbook to one lucky winner (U.S. only, please). To enter for a chance to win, tell me why you'd like to win the book and/or tell me about your first kitchen cooking experience. What was the first recipe you ever made or the first recipe you made with your teen? Winner selected at random on May 8th.

40 MINAPR 25
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52: PREP Cookbook for Teens with Katie Morford, MS, RDN

51: Foods That Confuse with Mary Purdy, MS, RDN

Do you ever walk through the grocery store scratching your head and wondering what to put in your shopping cart? Do you pass by foods like coconut oil, soy, dark chocolate, coffee and other caffeinated beverages, and kombucha … and just keep walking? Are foods like coconut oil, soy, and coffee good for you and your family or bad? Or could they be both? Do these foods confuse you? To set the record straight on foods that confuse is Mary Purdy, MS, RDN, an Integrative Registered Dietitian with Arivale. {The information presented on today’s show is that of Mary Purdy and may not necessarily reflect the beliefs and policies of Arivale.} Mary is a health coach who provides nutrition and lifestyle counseling to clients using personalized genetic data, functional labs, and a food-as-medicine approach. She's also the co-host of the informative and hilarious podcast, Mary's Nutrition Show, and author of Serving the Broccoli Gods. Show Highlights: Mary’s background as an NYC theater actres...

43 MINAPR 12
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51: Foods That Confuse with Mary Purdy, MS, RDN

50: Nutrition Q and A with Liz Weiss, MS, RDN

Back in February, I sent a survey out to the LHT community. Over 200 of you responded, and wow! Did you have questions! You wanted to know about the best ways to plan healthy meals and tips for getting your kids, even your independent teens, to eat more fruits and veggies. You wanted dinner ideas that could do double duty, pleasing the vegetarians and meat eaters at your table, and a lot of you were eager for advice on cutting sugar from your family’s diet. You asked ... and I’ve got the answers. What you’ll hear in this episode: Dan’s background in nutrition and his work as my intern The easiest things to do to have a healthy diet: Use the USDA’s “Choose My Plate,” and fill ½ with fruits/veg, ¼ with protein, ¼ with grains, and don’t forget to hydrate! Quick and healthy dinner meals: Use “Build your own" nights, for tacos, Buddha bowls, or pizza Use versatile, healthy foods like eggs and rotisserie chicken Tips about meal planning and prep Check out my 30 meal-planning t...

45 MINAPR 11
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50: Nutrition Q and A with Liz Weiss, MS, RDN

Probiotic Supplements (Part 2) with Anthony Thomas, Ph.D.

Today’s show is the second in a two-part series on probiotic supplements. In Part 2, Anthony Thomas, PhD, from Jarrow Formulas, is back to answer YOUR questions, including: How do I store my probiotic supplement? How do I pick and choose a probiotic for my kids? Do different probiotic strains do different things? What are the best probiotics for IBS? Are there any long-term studies to back up the validity of probiotics? How do I take a probiotic supplement when I’m on antibiotics? And more.

29 MINMAR 14
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Probiotic Supplements (Part 2) with Anthony Thomas, Ph.D.

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