title

Liz's Healthy Table

Parents On Demand Network | Liz Weiss, MS, RDN

22
Followers
39
Plays
Liz's Healthy Table

Liz's Healthy Table

Parents On Demand Network | Liz Weiss, MS, RDN

22
Followers
39
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

70: New Nutrition Facts Label with Bonnie Taub-Dix, MA, RDN

We’re hitting the grocery store to check out the new food label. The Nutrition Facts Panel just got a makeover earlier this year, and my guest will help us decipher what we can find. From the addition of added sugars to a bigger and bolder callout for calories and serving sizes, Bonnie has the scoop on how the new food label can help you and your family make better food choices. Bonnie Taub-Dix is the author of Read It Before You Eat It: How to Decode Food Labels and Make the Healthiest Choice Every Time. She’s also the creator of the website and blog, Better Than Dieting.com. Bonnie is a mom and grandma, a great home cook, a and great friend. Making a cameo appearance on the show is Amy Cohn, a dietitian who works at General Mills. I’m inviting her to share with us about the revamping process for the food label and how Big G is working to reduce added sugar in some of their food products. If you love to grocery shop, then this is the show for you! Show Highlights: Get to know Bonnie, who lives in NY and has three grown sons, one grandson, and a granddaughter on the way What family dinner looks like at Bonnie’s house Why Bonnie decided to become a dietitian Bonnie’s other superpowers: painting and showing true empathy in giving good advice Bonnie’s craziest interview ever (she did the interview while getting her legs waxed!) Bonnie’s book, which explains how to use the new food label, along with an aisle-by-aisle tour of the grocery store The biggest things consumers will notice on the new food label, like bigger and bolder calorie counts, tweaked serving sizes, and a listing for added sugar How to use the ingredient list of a product to gauge sugar content in its hidden forms How to translate teaspoons and grams of sugar on labels How to balance sugar content with healthy options From Amy Cohn, a dietitian with General Mills: Her work at General Mills in helping develop nutrition strategies The most significant changes in food labels Tricks that companies use to reduce sugar content The benefits of milk in your cereal The Big G promotional paper straw, to encourage kids to drink the milk in their cereal Cereals are the #1 source of whole grains, vitamins, and minerals in the American diet What excites Amy about the new nutrition facts panel Back to Bonnie, who explains how shortfall nutrients are addressed on food labels Why we should be mindful of fiber, protein, and calcium in how we feed our kids Bonnie’s thoughts on organic foods The food label changes that Bonnie thinks are the best How to be a super-shopper at the supermarket How honey and maple syrup are treated with the new label A random question from the Mason jar about the weirdest fad diet Bonnie has ever encountered Resources: Bonnie’s website: BetterThanDieting Bonnie’s book: Read It Before You Eat It: How to Decode Food Labels and Make the Healthiest Choice Every Time Instagram: @bonnietaubdix and @BTDmedia Twitter: @eatshartbd Facebook: @BonnieTaubDix.RDN Download my FREE aisle-by-aisle shopping list: https://www.lizshealthytable.com/shoppinglist/

66 MIN1 d ago
Comments
70: New Nutrition Facts Label with Bonnie Taub-Dix, MA, RDN

Nourishing Healthy Relationships with Lisa Davis, MPH

With Valentine’s Day around the corner, today’s show is all about nurturing healthy relationships. Lisa Davis joins the show to talk about aphrodisiacs, sexy superfoods, and recipes designed to keep you and the loves in your life feeling healthy, vibrant, and strong. From beets and berries to good fats and good bacteria, Lisa serves up superfoods for a super you and gives us tips for keeping your skin looking its best. S

46 MIN2 w ago
Comments
Nourishing Healthy Relationships with Lisa Davis, MPH

From Freezer to Cooker with Rachel Tiemeyer

We are celebrating the frigid month of January with a show about freezer cooking. Today’s show just might inspire you to get going with that new Instant Pot you received for Christmas. We are covering the process of preparing those time-saving freezer meals and using the latest kitchen appliances to put nutritious meals on the table for your busy family.

45 MINJAN 16
Comments
From Freezer to Cooker with Rachel Tiemeyer

Celebrate 2020 with Liz Weiss, MS, RDN

Happy New Year! It’s 2020, which I find hard to believe. It freaks me out in a way that time flies by so fast. As this year holds a big milestone birthday for me, and I mean a really BIG one, my defining word for 2020 in my personal and professional life is----celebrate. I want to celebrate so many things this year, so that’s what we are talking about in today’s show. Let’s talk about resolutions, goals, and intentions for 2020, along with a brand-new delicious recipe.

31 MINJAN 2
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Celebrate 2020 with Liz Weiss, MS, RDN

66: Half the Sugar, All the Love: Jennifer Tyler Lee

You’ve probably heard the buzz about the typical American diet that’s filled with excess sugar. There are many health problems associated with high sugar intake, and sadly, these problems are showing up at younger and younger ages in America’s youth. Today’s show was all about tips and tricks for cutting added sugar from your family’s diet without sacrificing the fun and flavor of your favorite recipes. My guest today is Jennifer Tyler Lee, author and healthy eating advocate. Her new cookbook, Half the Sugar, All the Love: A Family Cookbook, is being released later this month. You might remember her previous cookbook, The 52 New Foods Challenge, or her really cool kids’ nutrition game, Crunch A Color. Half the Sugar, All the Love is filled with 100 sweet and savory recipes that have been remastered to be lower in sugar than their original counterparts. If you crave a chocolate brownie, Jennifer has you covered with her Double-Chocolate Brownies, and just wait until you hear how she uses sweet potatoes as a secret ingredient. If you wonder how much added sugar is in that stir-fry chicken dish you ordered out last week, Jennifer is here for you with her Better For You Citrus Chicken Stir Fry with Green Beans. This is an action-packed show that will fill you in about how much added sugar we, as a nation, are currently consuming. We’ll talk about the health consequences of all that sugar and the upper limit of the recommendations from the American Heart Association. We’re talking about tips for reading food labels and spotting added sugar, and US listeners can enter to win a copy of Jennifer’s new cookbook! Show Highlights: The basics of Jennifer’s busy life as a Canadian mom of two living in CA The positive changes we see in the health of families due to the resurgence of cooking How Jennifer’s love of cooking comes from the influence of her grandma, who taught her that home-cooked family meals should be the norm How Jennifer’s new cookbook helps you cut the sugar in all types of recipes and enjoy the foods you love in healthier ways The current trend: 1 in 5 kids is prediabetic The secret to “half the sugar” is to sweeten with fiber-rich fruits and vegetables instead of added sugar Why “sneaky sugar” is an insidious problem in savory foods many so-called “healthy” foods, like yogurt and granola The sad truth: most people consume more than 3x the daily allowance of added sugar, according to the American Heart Association, which says kids and women should have no more than 6 tsp/day and men should have no more than 9 tsp/day The new research that shows how artificial sweeteners and even natural sweeteners may lead to increased sugar cravings due to how the brain interprets them Jennifer’s work with Dr. Patel for the book, showing the dangers of too much added sugar, which include obesity, chronic disease, Type-2 diabetes, high blood pressure, high cholesterol, fatty liver disease, and cavities Why Jennifer likes to sweeten recipes with fiber-rich fruits and vegetables like sweet potatoes, pumpkin, dates, pineapple, and mango Some of Jennifer’s favorites from the new cookbook: Pumpkin Spice Waffles, and Pineapple Teriyaki Short Ribs How Jennifer’s Double Chocolate Brownies cut the sugar in a typical brownie from 4-½ tsp. to 1-½ tsp. How to determine the amounts of added sugar by reading food labels and converting grams to teaspoons Why beverages are the worst way to consume added sugar and calories How nuts, seeds, and dried fruits can be used in sugar replacement The big problems in removing sugar from a recipe are changes in texture and flavor Jennifer’s recipe for granola that’s made with lots of nutritious ingredients like oats, nuts, and dried fruits; it’s a flexible recipe with maple syrup being the only added sweetener Jennifer’s Citrus Chicken Stir Fry with Green Beans made with tangerine juice, ginger, garlic, toasted sesame oil, almonds (with zero added sugar) A bonus! If you pre-order Jennifer’s book and enter

44 MIN2019 DEC 19
Comments
66: Half the Sugar, All the Love: Jennifer Tyler Lee

Beautiful Boards with Maegan Brown

If you board it, they will come. And if you put snacks, appetizers, and nibbles on a board, everyone at your table will eat and enjoy every bite! Whether you call them cheese boards, snack boards, appetizer boards, or charcuterie boards, my guest this week has the complete scoop on how to create irresistible boards for every eating occasion. Please join me in welcoming Maegan Brown, author of Beautiful Boards, to the show.

47 MIN2019 DEC 5
Comments
Beautiful Boards with Maegan Brown

64: Maria Lichty: Two Peas & Their Pod

Finding recipes that are easy to make, delicious, nourishing and a joy for your family and friends to eat is like hitting the jackpot … and that’s what you’ll get on the show today. Joining me is Maria Lichty from theTwo Peas & Their Pod Cookbookand blog. Maria Lichty is the voice and home cook behind the food blog and cookbook, Two Peas and Their Pod. Rounding out Maria’s pod are her husband and sous chef, Josh, and her two adorable boys, Caleb and Maxwell. Maria shares her journey from wedding day to top food blogger, her adventures in the kitchen as she feeds a household full of all those guys, and some of our favorite recipes from her blog and cookbook. We’ll end with some great cookie ideas to prepare you for holiday baking. We’ll learn about her recipe for Asian-Glazed Sheet Pan Salmon and Broccoli, Artichoke and Spinach Dip, and many more! Show HIghlights: Getting to know Maria, her family, her blog, and her cookbook How Maria got into food blogging ten years ago, mainly to get through their wedding Maria’s background in learning how to cook at home with her dad How their blogging community has grown and changed over the years What family dinners are like in Maria’s home as she deals with picky eaters at times The most popular recipe on the blog: Dad’s Cinnamon Rolls How Maria defines her food focus and style How exposing kids to different foods helps eliminate picky eaters The process from developing recipe ideas to putting them on the blog or in the cookbook How Maria shares tips and tricks for getting confident and comfortable in the kitchen Maria’s top pantry staples: canned beans, pasta, whole grains, oatmeal, oils and vinegar, nuts and nut butters, canned tomatoes, and broth Maria’s “Feeling Toasty” breakfast ideas: avocado toast; toast with peanut butter, honey, and banana; toast with almond butter and fresh peach slices; and hummus on toast with tomatoes, cucumbers, peppers, and feta cheese Maria’s recipe for Asian-Glazed Sheet Pan Salmon and Broccoli: made with olive oil, soy sauce, hoisin sauce, fresh mint and cilantro, orange zest and juice, ginger, sesame oil, and red pepper flakes Maria’s Everyday Butter Lettuce Salad with a vinaigrette of olive oil, lemon juice, balsamic or champagne vinegar, honey, garlic, and salt and pepper Maria’s Four Cheese Spinach and Artichoke Dip: made with cream cheese, Greek yogurt, frozen spinach, canned artichoke hearts, shredded fontina, mozzarella, parmesan, fresh basil, red pepper flakes, and salt and pepper Some of Maria’s kids’ favorites: Slow Cooker Spaghetti and Meatballs, Black Bean Quinoa Enchilada Bake, Pesto Havarti Mac and Cheese, Enchilada-Stuffed Sweet Potatoes, and Tomato Basil Soup with Cheesy Garlic Dunkers How Maria and Josh meal-plan with their boys on Sundays to help them take ownership of the process One of Maria’s favorite go-to cookbooks: Baking: From My Home to Yours Favorite desserts in the book: Why Maria loves the cookie chapter and the dessert chapter, and her husband loves the Key Lime Bars The next big adventure for Maria? A random question from the Mason jar about Maria’s favorite food city or town Resources: Baking: From My Home to Yours by Dorie Greenspan www.superhealthykids.com www.parentsondemand.com Twitter: https://twitter.com/twopeasandpod IG: https://www.instagram.com/twopeasandpod/ Facebook: https://www.facebook.com/twopeasandtheirpod Two Peas and Their Pod website: https://www.twopeasandtheirpod.com/ Liz's better-for-you 7 Layer Bars: https://www.lizshealthytable.com/2015/02/26/lightened-up-seven-layer-bars/ GIVEAWAY: We are giving away a copy of the Two Peas & Their Pod Cookbook to one lucky U.S. winner. To enter for a chance to win, tell me about your go-to, always-a-win recipe that you make when you're feeding your family ... or your friends. So family vs. cooking for a crowd. What's your favorite? I'll pick the winner on December 4th at noon ET.

49 MIN2019 NOV 21
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64: Maria Lichty: Two Peas & Their Pod

63: Tieghan Gerard: Half Baked Harvest Super Simple

Today’s episode is all about comfort food recipes that are hearty, easy to make, and celebrate what’s in season. My guest is cookbook author and blogger, Tieghan Gerard from Half Baked Harvest. Tieghan’s new cookbook, Half Baked Harvest Super Simple is hot off the press, and she joins me to talk all about it! Half Baked Harvest Super Simple features recipes like Cream of Mushroom Soup with Garlic Bread Crumbs, Sesame Orange Chicken, and Harvest Butternut Squash and Apple Pizza, which are all perfect for cozy family dinners or festive gatherings. Tieghan took time off from her book launch to talk about the new cookbook, her journey into the wild world of food blogging, her Colorado barn where she cooks and photographs her recipes, and why her recipes appeal to even the pickiest of eaters. Show Highlights: Getting to know Tieghan and the food blog that grew out of her crazy family experiences What family mealtime was like for Tieghan growing up in a family of nine How Tieghan began cooking as a young teen to help her dad with the family cooking responsibilities The broad appeal of Tieghan’s blog, with recipes that use whole foods to create approachable recipes for everyday families How Tieghan makes an effort to stay connected to her blogging community and gives them feedback A behind-the-scenes look at Tieghan’s barn in Colorado, where she lives and cooks Why Tieghan’s new cookbook is geared to help people create delicious food easily and quickly, with recipes of a wide variety for everyone’s food taste Tieghan’s Harvest Butternut Squash and Apple Pizza made with butternut squash ribbons, cheddar cheese, sage, thinly-sliced shallots and apples, prosciutto, thyme, honey, and apple butter Apple butter: a thickened, seasoned applesauce that you need to stock in your fridge Swirled Banana Bundt Cake: an easy and delicious concoction of chocolate, bananas, with a cream cheese swirl Why Tieghan’s favorite recipes in the book revolve around pasta and pizza creations Tieghan’s Pomegranate Braised Short Ribs with Sweet Potato Mash: a one-pot wonder! What’s next for Tieghan? There are exciting projects and new things coming to her ever-expanding blog A random question from the Mason jar reveals why Tieghan would love to have dinner with Ina Garten Resources: Giveaway: We are giving away a copy of Half Baked Harvest: Super Simple by Tieghan Gerard to one lucky US listener. To enter, post a comment in the comments section at the end of this post, and tell me why you'd like to win this cookbook and/or your favorite harvest-inspired family recipe right now. In other words, tell me about a recipe that celebrates an ingredient that's in season (i.e. something with butternut squash, apples, pears, kale, etc). Giveaway ends on November 6, 2019. Discussed on the show (Pasta & Pizza Dinners e-cookbook): https://www.lizshealthytable.com/pastapizzadinners/ Follow Tieghan here: Half Baked Harvest: https://www.halfbakedharvest.com/ Tieghan's studio barn: https://www.halfbakedharvest.com/the-studio-barn-kitchen-appliances-by-kitchenaid/ IG: @halfbakedharvest FB: @hbharvest Pinterest: @hbharvest Twitter: @hbharvest www.superhealthykids.com www.parentsondemand.com

31 MIN2019 OCT 31
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63: Tieghan Gerard: Half Baked Harvest Super Simple

62: A Passion for Pumpkin with Maggie Michalczyk, RDN

Today’s show is all about pumpkin! While this versatile and nutritious autumn fruit is best known as a front porch decoration on Halloween and a flavoring in trendy coffee drinks, it's also an ingredient that makes its way into everything from wholesome muffins and pancakes to chili, enchiladas, and mac & cheese! As a dietitian, I adore pumpkin, and as you'll learn on the show today, it turns out that my guest is even more obsessed with this fall favorite than I am. On the show today is registered dietitian, food blogger, and cookbook author Maggie Michalczyk. She lives in Chicago, where she runs Once Upon A Pumpkin, a blog that’s filled with recipes and tips for cooking with pumpkin. Maggie has lots of recipe ideas to keep you cooking all autumn long and beyond. On the show, we dish about Maggie’s recipes for Pumpkin Mac and Cheese and Gluten-free Pumpkin Chickpea Blondies, and we've got tips for roasting pumpkin and pumpkin seeds. And of course, we dive deep into the nutritional benefits of pumpkin. Show Highlights: What dinner was like in Maggie’s house as she grew up in a Polish household Pumpkin’s appeal to even the pickiest of eaters The nutrition breakdown on pumpkin’s fiber, vitamins A, C, and E, and potassium Is there a nutritional difference between fresh and canned pumpkin? The ideal pumpkins for roasting are the 2-4 lb. “sugar” or “pie” pumpkins (bigger pumpkins won’t have as much flavor!) Maggie’s favorite seasonal foods with pumpkin: nut butter, chips, salsa, hummus, and pumpkin spice latte popcorn (Just browse the pumpkin offerings at Trader Joe’s for a real treat!) Ideas for using the can of pumpkin puree in your pantry: smoothies, oatmeal, muffins, crepes, enchiladas, quesadillas, chili, and soups How to roast pumpkin seeds with salt, cinnamon sugar, or pumpkin pie spice (get creative with the seasonings!); place on a baking sheet with parchment paper and roast at 250-300 degrees for about 20 minutes. Pumpkin seeds are a source of plant-based protein, fiber, and magnesium Maggie’s cookbook, with over 50 pumpkin recipes with something for everyone---even the family dog! Pumpkin Mac and Cheese, with a cheesy, pumpkiny sauce and lots of optional add-ins Maggie’s Gluten-free Pumpkin Chickpea Blondies--yummy and nutritious! A random question from the Mason jar about the weirdest, strangest thing Maggie has ever eaten What’s next on Maggie’s horizon Resources: IG: @onceuponapumpkin Website: OnceUponAPumpkinRD.com www.lizshealthytable.com/podcast Join our Podcast Posse! www.superhealthykids.com www.parentsondemand.com

40 MIN2019 OCT 17
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62: A Passion for Pumpkin with Maggie Michalczyk, RDN

61: Recipes & Tips for Memorable Family Mealtime with Brianne DeRosa

Today’s show is all about the benefits of family mealtime. Sharing family meals is good for body and soul, but making it to the dinner table night after night can be a challenge. To make mealtime a regular reality, I’m joined this week by Brianne DeRosa from The Family Dinner Project. Brianne DeRosa is the Content Manager for The Family Dinner Project. She’s the co-author of an incredible new book, Eat, Laugh, Talk! The Family Dinner Playbook. This book is over-the-top awesome with 52 weeks of easy recipes and hundreds of conversation starters and hilarious games designed specifically for the family dinner table. In this episode, Brianne and I share our family dinner experiences from childhood AND today, as busy moms. We have lots of tips to make family dinner happen more often, in spite of dealing with picky eaters and hectic family schedules. We’re cutting through those barriers today to give you easy solutions and delicious recipes, like Skillet Chicken with Goat Cheese Sauce. We’ll also tell you about The Family Dinner Project, a non-profit initiative begun in 2010 to champion family dinner as a way to connect through food, fun, and conversation. Join us to learn how your family dinners can become easier and more memorable! Show Highlights: How The Family Dinner Project has built a movement of food, fun, and conversation Brianne’s work at The Family Dinner Project over the past five years, where she manages web and social media content--while being a mom to two sons, ages 10 and 13 What family dinner was like for Liz and Brianne as kids, and what it looks like today Dealing with technology’s assault on family dinner From The Family Dinner Project: resourceful ways to use devices to further the connection between family members Brianne’s new book is filled with resources for families and is laid out to cover 52 weeks of tips and solutions from real families How the book gives weekly strategies for combating the most common obstacles to family Dinner Three of the biggest challenges (and solutions!) that parents face with family dinner: Lack of time: Solutions include managing the family’s schedule, using meal planning and “fallback” meals, trying “split-shift” dinners, and sitting down together for breakfast, lunch, or even a snack. Picky eaters and special diets: Solutions revolve around using variations of “build-your-own” meals, like a taco bar, salad bar, pasta bar, etc. Enhancing the connection piece: Solutions include being intentional about conversations and connecting with each other.t How to implement “fallback” meals with ingredients that are easy to keep on hand What it means to “lean on a dinner village” for meal prep Brianne’s recipe for Skillet Chicken with Goat Cheese Sauce, using boneless, skinless chicken, garlic, crushed tomatoes, goat cheese, basil, salt and pepper, and olive oil. The health benefits of eating family dinner together, both for children AND their parents A random question from the Mason jar about the one pantry item that Brianne couldn’t do without Resources: How to find Brianne: www.thefamilydinnerproject.org Facebook: @thefamilydinnerproject Twitter:@FDP_Tweets Instagram: @thefamilydinnerproject Pinterest: @famdinnerproj Giveaway: We're giving away a copy of Eat, Laugh, Talk! The Family Dinner Playbook; 52 Weeks of Easy Recipes, Engaging Conversation, and Hilarious Games to one lucky U.S. winner. Tell me about your fondest mealtime memory from when you were a kid or your favorite thing about family mealtime today. We'll pick one winner at random on October 16th. Eat, Laugh, Talk! The Family Dinner Playbook by The Family Dinner Project, Lynn Barendson, Brianne DeRosa, Anne Fishel, and Shelly London www.superhealthykids.com www.parentsondemand.com www.lizshealthytable.com/podcast Join the Podcast Posse!

49 MIN2019 OCT 3
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61: Recipes & Tips for Memorable Family Mealtime with Brianne DeRosa

Latest Episodes

70: New Nutrition Facts Label with Bonnie Taub-Dix, MA, RDN

We’re hitting the grocery store to check out the new food label. The Nutrition Facts Panel just got a makeover earlier this year, and my guest will help us decipher what we can find. From the addition of added sugars to a bigger and bolder callout for calories and serving sizes, Bonnie has the scoop on how the new food label can help you and your family make better food choices. Bonnie Taub-Dix is the author of Read It Before You Eat It: How to Decode Food Labels and Make the Healthiest Choice Every Time. She’s also the creator of the website and blog, Better Than Dieting.com. Bonnie is a mom and grandma, a great home cook, a and great friend. Making a cameo appearance on the show is Amy Cohn, a dietitian who works at General Mills. I’m inviting her to share with us about the revamping process for the food label and how Big G is working to reduce added sugar in some of their food products. If you love to grocery shop, then this is the show for you! Show Highlights: Get to know Bonnie, who lives in NY and has three grown sons, one grandson, and a granddaughter on the way What family dinner looks like at Bonnie’s house Why Bonnie decided to become a dietitian Bonnie’s other superpowers: painting and showing true empathy in giving good advice Bonnie’s craziest interview ever (she did the interview while getting her legs waxed!) Bonnie’s book, which explains how to use the new food label, along with an aisle-by-aisle tour of the grocery store The biggest things consumers will notice on the new food label, like bigger and bolder calorie counts, tweaked serving sizes, and a listing for added sugar How to use the ingredient list of a product to gauge sugar content in its hidden forms How to translate teaspoons and grams of sugar on labels How to balance sugar content with healthy options From Amy Cohn, a dietitian with General Mills: Her work at General Mills in helping develop nutrition strategies The most significant changes in food labels Tricks that companies use to reduce sugar content The benefits of milk in your cereal The Big G promotional paper straw, to encourage kids to drink the milk in their cereal Cereals are the #1 source of whole grains, vitamins, and minerals in the American diet What excites Amy about the new nutrition facts panel Back to Bonnie, who explains how shortfall nutrients are addressed on food labels Why we should be mindful of fiber, protein, and calcium in how we feed our kids Bonnie’s thoughts on organic foods The food label changes that Bonnie thinks are the best How to be a super-shopper at the supermarket How honey and maple syrup are treated with the new label A random question from the Mason jar about the weirdest fad diet Bonnie has ever encountered Resources: Bonnie’s website: BetterThanDieting Bonnie’s book: Read It Before You Eat It: How to Decode Food Labels and Make the Healthiest Choice Every Time Instagram: @bonnietaubdix and @BTDmedia Twitter: @eatshartbd Facebook: @BonnieTaubDix.RDN Download my FREE aisle-by-aisle shopping list: https://www.lizshealthytable.com/shoppinglist/

66 MIN1 d ago
Comments
70: New Nutrition Facts Label with Bonnie Taub-Dix, MA, RDN

Nourishing Healthy Relationships with Lisa Davis, MPH

With Valentine’s Day around the corner, today’s show is all about nurturing healthy relationships. Lisa Davis joins the show to talk about aphrodisiacs, sexy superfoods, and recipes designed to keep you and the loves in your life feeling healthy, vibrant, and strong. From beets and berries to good fats and good bacteria, Lisa serves up superfoods for a super you and gives us tips for keeping your skin looking its best. S

46 MIN2 w ago
Comments
Nourishing Healthy Relationships with Lisa Davis, MPH

From Freezer to Cooker with Rachel Tiemeyer

We are celebrating the frigid month of January with a show about freezer cooking. Today’s show just might inspire you to get going with that new Instant Pot you received for Christmas. We are covering the process of preparing those time-saving freezer meals and using the latest kitchen appliances to put nutritious meals on the table for your busy family.

45 MINJAN 16
Comments
From Freezer to Cooker with Rachel Tiemeyer

Celebrate 2020 with Liz Weiss, MS, RDN

Happy New Year! It’s 2020, which I find hard to believe. It freaks me out in a way that time flies by so fast. As this year holds a big milestone birthday for me, and I mean a really BIG one, my defining word for 2020 in my personal and professional life is----celebrate. I want to celebrate so many things this year, so that’s what we are talking about in today’s show. Let’s talk about resolutions, goals, and intentions for 2020, along with a brand-new delicious recipe.

31 MINJAN 2
Comments
Celebrate 2020 with Liz Weiss, MS, RDN

66: Half the Sugar, All the Love: Jennifer Tyler Lee

You’ve probably heard the buzz about the typical American diet that’s filled with excess sugar. There are many health problems associated with high sugar intake, and sadly, these problems are showing up at younger and younger ages in America’s youth. Today’s show was all about tips and tricks for cutting added sugar from your family’s diet without sacrificing the fun and flavor of your favorite recipes. My guest today is Jennifer Tyler Lee, author and healthy eating advocate. Her new cookbook, Half the Sugar, All the Love: A Family Cookbook, is being released later this month. You might remember her previous cookbook, The 52 New Foods Challenge, or her really cool kids’ nutrition game, Crunch A Color. Half the Sugar, All the Love is filled with 100 sweet and savory recipes that have been remastered to be lower in sugar than their original counterparts. If you crave a chocolate brownie, Jennifer has you covered with her Double-Chocolate Brownies, and just wait until you hear how she uses sweet potatoes as a secret ingredient. If you wonder how much added sugar is in that stir-fry chicken dish you ordered out last week, Jennifer is here for you with her Better For You Citrus Chicken Stir Fry with Green Beans. This is an action-packed show that will fill you in about how much added sugar we, as a nation, are currently consuming. We’ll talk about the health consequences of all that sugar and the upper limit of the recommendations from the American Heart Association. We’re talking about tips for reading food labels and spotting added sugar, and US listeners can enter to win a copy of Jennifer’s new cookbook! Show Highlights: The basics of Jennifer’s busy life as a Canadian mom of two living in CA The positive changes we see in the health of families due to the resurgence of cooking How Jennifer’s love of cooking comes from the influence of her grandma, who taught her that home-cooked family meals should be the norm How Jennifer’s new cookbook helps you cut the sugar in all types of recipes and enjoy the foods you love in healthier ways The current trend: 1 in 5 kids is prediabetic The secret to “half the sugar” is to sweeten with fiber-rich fruits and vegetables instead of added sugar Why “sneaky sugar” is an insidious problem in savory foods many so-called “healthy” foods, like yogurt and granola The sad truth: most people consume more than 3x the daily allowance of added sugar, according to the American Heart Association, which says kids and women should have no more than 6 tsp/day and men should have no more than 9 tsp/day The new research that shows how artificial sweeteners and even natural sweeteners may lead to increased sugar cravings due to how the brain interprets them Jennifer’s work with Dr. Patel for the book, showing the dangers of too much added sugar, which include obesity, chronic disease, Type-2 diabetes, high blood pressure, high cholesterol, fatty liver disease, and cavities Why Jennifer likes to sweeten recipes with fiber-rich fruits and vegetables like sweet potatoes, pumpkin, dates, pineapple, and mango Some of Jennifer’s favorites from the new cookbook: Pumpkin Spice Waffles, and Pineapple Teriyaki Short Ribs How Jennifer’s Double Chocolate Brownies cut the sugar in a typical brownie from 4-½ tsp. to 1-½ tsp. How to determine the amounts of added sugar by reading food labels and converting grams to teaspoons Why beverages are the worst way to consume added sugar and calories How nuts, seeds, and dried fruits can be used in sugar replacement The big problems in removing sugar from a recipe are changes in texture and flavor Jennifer’s recipe for granola that’s made with lots of nutritious ingredients like oats, nuts, and dried fruits; it’s a flexible recipe with maple syrup being the only added sweetener Jennifer’s Citrus Chicken Stir Fry with Green Beans made with tangerine juice, ginger, garlic, toasted sesame oil, almonds (with zero added sugar) A bonus! If you pre-order Jennifer’s book and enter

44 MIN2019 DEC 19
Comments
66: Half the Sugar, All the Love: Jennifer Tyler Lee

Beautiful Boards with Maegan Brown

If you board it, they will come. And if you put snacks, appetizers, and nibbles on a board, everyone at your table will eat and enjoy every bite! Whether you call them cheese boards, snack boards, appetizer boards, or charcuterie boards, my guest this week has the complete scoop on how to create irresistible boards for every eating occasion. Please join me in welcoming Maegan Brown, author of Beautiful Boards, to the show.

47 MIN2019 DEC 5
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Beautiful Boards with Maegan Brown

64: Maria Lichty: Two Peas & Their Pod

Finding recipes that are easy to make, delicious, nourishing and a joy for your family and friends to eat is like hitting the jackpot … and that’s what you’ll get on the show today. Joining me is Maria Lichty from theTwo Peas & Their Pod Cookbookand blog. Maria Lichty is the voice and home cook behind the food blog and cookbook, Two Peas and Their Pod. Rounding out Maria’s pod are her husband and sous chef, Josh, and her two adorable boys, Caleb and Maxwell. Maria shares her journey from wedding day to top food blogger, her adventures in the kitchen as she feeds a household full of all those guys, and some of our favorite recipes from her blog and cookbook. We’ll end with some great cookie ideas to prepare you for holiday baking. We’ll learn about her recipe for Asian-Glazed Sheet Pan Salmon and Broccoli, Artichoke and Spinach Dip, and many more! Show HIghlights: Getting to know Maria, her family, her blog, and her cookbook How Maria got into food blogging ten years ago, mainly to get through their wedding Maria’s background in learning how to cook at home with her dad How their blogging community has grown and changed over the years What family dinners are like in Maria’s home as she deals with picky eaters at times The most popular recipe on the blog: Dad’s Cinnamon Rolls How Maria defines her food focus and style How exposing kids to different foods helps eliminate picky eaters The process from developing recipe ideas to putting them on the blog or in the cookbook How Maria shares tips and tricks for getting confident and comfortable in the kitchen Maria’s top pantry staples: canned beans, pasta, whole grains, oatmeal, oils and vinegar, nuts and nut butters, canned tomatoes, and broth Maria’s “Feeling Toasty” breakfast ideas: avocado toast; toast with peanut butter, honey, and banana; toast with almond butter and fresh peach slices; and hummus on toast with tomatoes, cucumbers, peppers, and feta cheese Maria’s recipe for Asian-Glazed Sheet Pan Salmon and Broccoli: made with olive oil, soy sauce, hoisin sauce, fresh mint and cilantro, orange zest and juice, ginger, sesame oil, and red pepper flakes Maria’s Everyday Butter Lettuce Salad with a vinaigrette of olive oil, lemon juice, balsamic or champagne vinegar, honey, garlic, and salt and pepper Maria’s Four Cheese Spinach and Artichoke Dip: made with cream cheese, Greek yogurt, frozen spinach, canned artichoke hearts, shredded fontina, mozzarella, parmesan, fresh basil, red pepper flakes, and salt and pepper Some of Maria’s kids’ favorites: Slow Cooker Spaghetti and Meatballs, Black Bean Quinoa Enchilada Bake, Pesto Havarti Mac and Cheese, Enchilada-Stuffed Sweet Potatoes, and Tomato Basil Soup with Cheesy Garlic Dunkers How Maria and Josh meal-plan with their boys on Sundays to help them take ownership of the process One of Maria’s favorite go-to cookbooks: Baking: From My Home to Yours Favorite desserts in the book: Why Maria loves the cookie chapter and the dessert chapter, and her husband loves the Key Lime Bars The next big adventure for Maria? A random question from the Mason jar about Maria’s favorite food city or town Resources: Baking: From My Home to Yours by Dorie Greenspan www.superhealthykids.com www.parentsondemand.com Twitter: https://twitter.com/twopeasandpod IG: https://www.instagram.com/twopeasandpod/ Facebook: https://www.facebook.com/twopeasandtheirpod Two Peas and Their Pod website: https://www.twopeasandtheirpod.com/ Liz's better-for-you 7 Layer Bars: https://www.lizshealthytable.com/2015/02/26/lightened-up-seven-layer-bars/ GIVEAWAY: We are giving away a copy of the Two Peas & Their Pod Cookbook to one lucky U.S. winner. To enter for a chance to win, tell me about your go-to, always-a-win recipe that you make when you're feeding your family ... or your friends. So family vs. cooking for a crowd. What's your favorite? I'll pick the winner on December 4th at noon ET.

49 MIN2019 NOV 21
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64: Maria Lichty: Two Peas & Their Pod

63: Tieghan Gerard: Half Baked Harvest Super Simple

Today’s episode is all about comfort food recipes that are hearty, easy to make, and celebrate what’s in season. My guest is cookbook author and blogger, Tieghan Gerard from Half Baked Harvest. Tieghan’s new cookbook, Half Baked Harvest Super Simple is hot off the press, and she joins me to talk all about it! Half Baked Harvest Super Simple features recipes like Cream of Mushroom Soup with Garlic Bread Crumbs, Sesame Orange Chicken, and Harvest Butternut Squash and Apple Pizza, which are all perfect for cozy family dinners or festive gatherings. Tieghan took time off from her book launch to talk about the new cookbook, her journey into the wild world of food blogging, her Colorado barn where she cooks and photographs her recipes, and why her recipes appeal to even the pickiest of eaters. Show Highlights: Getting to know Tieghan and the food blog that grew out of her crazy family experiences What family mealtime was like for Tieghan growing up in a family of nine How Tieghan began cooking as a young teen to help her dad with the family cooking responsibilities The broad appeal of Tieghan’s blog, with recipes that use whole foods to create approachable recipes for everyday families How Tieghan makes an effort to stay connected to her blogging community and gives them feedback A behind-the-scenes look at Tieghan’s barn in Colorado, where she lives and cooks Why Tieghan’s new cookbook is geared to help people create delicious food easily and quickly, with recipes of a wide variety for everyone’s food taste Tieghan’s Harvest Butternut Squash and Apple Pizza made with butternut squash ribbons, cheddar cheese, sage, thinly-sliced shallots and apples, prosciutto, thyme, honey, and apple butter Apple butter: a thickened, seasoned applesauce that you need to stock in your fridge Swirled Banana Bundt Cake: an easy and delicious concoction of chocolate, bananas, with a cream cheese swirl Why Tieghan’s favorite recipes in the book revolve around pasta and pizza creations Tieghan’s Pomegranate Braised Short Ribs with Sweet Potato Mash: a one-pot wonder! What’s next for Tieghan? There are exciting projects and new things coming to her ever-expanding blog A random question from the Mason jar reveals why Tieghan would love to have dinner with Ina Garten Resources: Giveaway: We are giving away a copy of Half Baked Harvest: Super Simple by Tieghan Gerard to one lucky US listener. To enter, post a comment in the comments section at the end of this post, and tell me why you'd like to win this cookbook and/or your favorite harvest-inspired family recipe right now. In other words, tell me about a recipe that celebrates an ingredient that's in season (i.e. something with butternut squash, apples, pears, kale, etc). Giveaway ends on November 6, 2019. Discussed on the show (Pasta & Pizza Dinners e-cookbook): https://www.lizshealthytable.com/pastapizzadinners/ Follow Tieghan here: Half Baked Harvest: https://www.halfbakedharvest.com/ Tieghan's studio barn: https://www.halfbakedharvest.com/the-studio-barn-kitchen-appliances-by-kitchenaid/ IG: @halfbakedharvest FB: @hbharvest Pinterest: @hbharvest Twitter: @hbharvest www.superhealthykids.com www.parentsondemand.com

31 MIN2019 OCT 31
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63: Tieghan Gerard: Half Baked Harvest Super Simple

62: A Passion for Pumpkin with Maggie Michalczyk, RDN

Today’s show is all about pumpkin! While this versatile and nutritious autumn fruit is best known as a front porch decoration on Halloween and a flavoring in trendy coffee drinks, it's also an ingredient that makes its way into everything from wholesome muffins and pancakes to chili, enchiladas, and mac & cheese! As a dietitian, I adore pumpkin, and as you'll learn on the show today, it turns out that my guest is even more obsessed with this fall favorite than I am. On the show today is registered dietitian, food blogger, and cookbook author Maggie Michalczyk. She lives in Chicago, where she runs Once Upon A Pumpkin, a blog that’s filled with recipes and tips for cooking with pumpkin. Maggie has lots of recipe ideas to keep you cooking all autumn long and beyond. On the show, we dish about Maggie’s recipes for Pumpkin Mac and Cheese and Gluten-free Pumpkin Chickpea Blondies, and we've got tips for roasting pumpkin and pumpkin seeds. And of course, we dive deep into the nutritional benefits of pumpkin. Show Highlights: What dinner was like in Maggie’s house as she grew up in a Polish household Pumpkin’s appeal to even the pickiest of eaters The nutrition breakdown on pumpkin’s fiber, vitamins A, C, and E, and potassium Is there a nutritional difference between fresh and canned pumpkin? The ideal pumpkins for roasting are the 2-4 lb. “sugar” or “pie” pumpkins (bigger pumpkins won’t have as much flavor!) Maggie’s favorite seasonal foods with pumpkin: nut butter, chips, salsa, hummus, and pumpkin spice latte popcorn (Just browse the pumpkin offerings at Trader Joe’s for a real treat!) Ideas for using the can of pumpkin puree in your pantry: smoothies, oatmeal, muffins, crepes, enchiladas, quesadillas, chili, and soups How to roast pumpkin seeds with salt, cinnamon sugar, or pumpkin pie spice (get creative with the seasonings!); place on a baking sheet with parchment paper and roast at 250-300 degrees for about 20 minutes. Pumpkin seeds are a source of plant-based protein, fiber, and magnesium Maggie’s cookbook, with over 50 pumpkin recipes with something for everyone---even the family dog! Pumpkin Mac and Cheese, with a cheesy, pumpkiny sauce and lots of optional add-ins Maggie’s Gluten-free Pumpkin Chickpea Blondies--yummy and nutritious! A random question from the Mason jar about the weirdest, strangest thing Maggie has ever eaten What’s next on Maggie’s horizon Resources: IG: @onceuponapumpkin Website: OnceUponAPumpkinRD.com www.lizshealthytable.com/podcast Join our Podcast Posse! www.superhealthykids.com www.parentsondemand.com

40 MIN2019 OCT 17
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62: A Passion for Pumpkin with Maggie Michalczyk, RDN

61: Recipes & Tips for Memorable Family Mealtime with Brianne DeRosa

Today’s show is all about the benefits of family mealtime. Sharing family meals is good for body and soul, but making it to the dinner table night after night can be a challenge. To make mealtime a regular reality, I’m joined this week by Brianne DeRosa from The Family Dinner Project. Brianne DeRosa is the Content Manager for The Family Dinner Project. She’s the co-author of an incredible new book, Eat, Laugh, Talk! The Family Dinner Playbook. This book is over-the-top awesome with 52 weeks of easy recipes and hundreds of conversation starters and hilarious games designed specifically for the family dinner table. In this episode, Brianne and I share our family dinner experiences from childhood AND today, as busy moms. We have lots of tips to make family dinner happen more often, in spite of dealing with picky eaters and hectic family schedules. We’re cutting through those barriers today to give you easy solutions and delicious recipes, like Skillet Chicken with Goat Cheese Sauce. We’ll also tell you about The Family Dinner Project, a non-profit initiative begun in 2010 to champion family dinner as a way to connect through food, fun, and conversation. Join us to learn how your family dinners can become easier and more memorable! Show Highlights: How The Family Dinner Project has built a movement of food, fun, and conversation Brianne’s work at The Family Dinner Project over the past five years, where she manages web and social media content--while being a mom to two sons, ages 10 and 13 What family dinner was like for Liz and Brianne as kids, and what it looks like today Dealing with technology’s assault on family dinner From The Family Dinner Project: resourceful ways to use devices to further the connection between family members Brianne’s new book is filled with resources for families and is laid out to cover 52 weeks of tips and solutions from real families How the book gives weekly strategies for combating the most common obstacles to family Dinner Three of the biggest challenges (and solutions!) that parents face with family dinner: Lack of time: Solutions include managing the family’s schedule, using meal planning and “fallback” meals, trying “split-shift” dinners, and sitting down together for breakfast, lunch, or even a snack. Picky eaters and special diets: Solutions revolve around using variations of “build-your-own” meals, like a taco bar, salad bar, pasta bar, etc. Enhancing the connection piece: Solutions include being intentional about conversations and connecting with each other.t How to implement “fallback” meals with ingredients that are easy to keep on hand What it means to “lean on a dinner village” for meal prep Brianne’s recipe for Skillet Chicken with Goat Cheese Sauce, using boneless, skinless chicken, garlic, crushed tomatoes, goat cheese, basil, salt and pepper, and olive oil. The health benefits of eating family dinner together, both for children AND their parents A random question from the Mason jar about the one pantry item that Brianne couldn’t do without Resources: How to find Brianne: www.thefamilydinnerproject.org Facebook: @thefamilydinnerproject Twitter:@FDP_Tweets Instagram: @thefamilydinnerproject Pinterest: @famdinnerproj Giveaway: We're giving away a copy of Eat, Laugh, Talk! The Family Dinner Playbook; 52 Weeks of Easy Recipes, Engaging Conversation, and Hilarious Games to one lucky U.S. winner. Tell me about your fondest mealtime memory from when you were a kid or your favorite thing about family mealtime today. We'll pick one winner at random on October 16th. Eat, Laugh, Talk! The Family Dinner Playbook by The Family Dinner Project, Lynn Barendson, Brianne DeRosa, Anne Fishel, and Shelly London www.superhealthykids.com www.parentsondemand.com www.lizshealthytable.com/podcast Join the Podcast Posse!

49 MIN2019 OCT 3
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61: Recipes & Tips for Memorable Family Mealtime with Brianne DeRosa

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