Healthy Family, Happy Family (10 page)

You can make up a song to inspire your child to eat up. Maybe something like this: ‘We like to eat up all our greens, so our muscles can be seen; we eat our greens (we eat our greens), our spinach and our beans (and don’t forget our beans). Maybe your songwriting skills are a tad better than my sad attempt at weaving Wiggle magic. That reminds me ... Hot potato, hot potato.

Of course, life is not all fun and games: you will have to continue being the grown-up who dishes out suitable punishments when your child misbehaves. You will have to make new rules when required. You will need to organise your family so you can all leave the house on time for school or work. You’ll no doubt cook and clean and tell your child to do chores and help out. But in amongst all the busyness, remember to talk to your child about the fun stuff in their life at least once a day. Then link their goals to eating vegies, fish, wholegrains, fruit and all things healthy. Once you have finished reading this book, read it again for new inspirations.

4

It’s time to cook dinner but your two-year-old is clinging to your leg like a koala in a grass fire. ‘Let’s go swimming,’ they cry as you grab the frozen peas from the freezer. ‘I’m boooored, Mummy,’ they wail as you cut open the packet of pasta. They block your path to the stove and say ‘Play with me
now!’
Kids just don’t understand the concept of cooking or the necessity of you being in the kitchen each evening. They think ‘fun’ is on the menu and now is the time to have it. And they’re probably right.

But being an adult, you know that you cannot survive on fun alone, you need to eat too, at least three times a day, which can be quite time consuming if you don’t get savvy. However, what if you arrived home after work and half of tonight’s dinner was already prepared? Or the shopping was done and you knew you could whip up a healthy meal without your child clawing at your left leg? Well you can. Here are six time-saving tips that will help make healthy cooking happen:

If you stand in front of the fridge for just two minutes, three times a day while figuring out what to cook for the family, you’re wasting 36.5 hours every year. And if you also make two trips to the shops each week instead of one, you squander approximately 39 hours each year. Now if you live to 65 that’s more than five months of your adult life wasted on unorganised food preparation!

And it could be costing you a bundle at the checkout. Have you noticed how often you throw out wasted food? The packets of out-of-date flour in the back of your pantry and the rotting vegies in the bottom of your fridge? And did you lose inspiration to use the final three-quarters of that bunch of silver beet or did you plan to leave it festering on the middle shelf?

The solution? Be shopping savvy. Have a weekly meal plan and stick to it and you will save cash and time. Just a couple of minutes planning and one trip to the grocery store each week makes you shopping savvy and it is the key to restoring balance to your life.

You can be shopping savvy by following the weekly menus in Chapter 7 and using the corresponding shopping lists starting (which can be printed out online for extra convenience). Try them—you’ll never have to stress about meal planning again.

For a smooth and struggle-free morning, do some p.m. planning and prepare some lunch box items the night before:

You can also cook larger batches of food when you are preparing dinner so the next meal is quicker to make. Time-saving ideas include:

For a smooth and struggle-free evening, you can do some a.m. chopping. This will save you bundles of time in the evening, when your family is famished. Wake up 15 minutes earlier. Then have a look at the meal you are going to cook in the evening. Then work out if you can prepare part of it now. Suggestions include:

These can all be stored in the fridge for later use. Morning preparation (or even early afternoon preparation) is a wonderful way to ensure you have a relaxing evening meal.

Unless you love cooking, having to wash, chop, sauté and serve meals every night can be a pain. That’s why you should prepare extra food, sometimes even double what your family would eat in one meal, then store the leftovers to use at a later date. Do this at least once a week. This can save you bundles of time and take away the temptation to order that greasy pizza from the takeaway shop at the end of your street.

However, it may be essential to hide the leftovers from your family. If your clan can’t stop at one helping, you need to hide the leftovers so you can have a break from cooking on another night.

Leftovers are fantastic for next day lunches and snacks. You can also freeze them in small containers, ready for a night when you’re too tired to cook. Suitable leftover dinners that can be frozen include spaghetti bolognaise, casseroles and patties. Meals that can be refrigerated for two days and used for lunches or dinners include most pasta and rice dishes, roast meats and vegetables, certain salads and desserts.

If you are the primary care provider you are probably a very busy person. You might make the beds in the morning, prepare breakfast, clean up the mealtime mess, herd the clan into the car, drop the kids off at school, race home (or to work) and do your daily activities and then pick up the kids, go home and serve dinner, clean up and collapse in front of the TV when everyone is in bed.

When it’s put down on paper this life sounds a bit like modern-day slavery, albeit voluntary, doesn’t it?

While this may not be your exact scenario at home, it does represent what many primary care providers do on a daily basis. However, you are not part of a family simply to take care of everyone else. You do not have to clean up their mess, take out their garbage, make their beds, organise their lunches and sort their washing once they have passed the age of four (okay, so you may have to wait a little longer but four-year-olds can learn to help in small ways).

Being the primary care provider means you are actually the family’s
team leader.
It is your job to organise, delegate and motivate your family to work together. This is what it means to be a family. Working together teaches a child, by example, how they can become a positive contributor to society. This is essential for their future happiness and mental wellbeing.

So when your child or spouse makes a mess, be very, very patient and let them know it’s their job to clean it up. Do not give up after ten minutes and do it yourself; this only teaches them to wait fifteen minutes to avoid having to clean up. Wait. And wait some more and encourage the other family members to be contributors to the success of your family unit.

The positive benefits of being the team leader, rather than chief slave, are that you stop feeling so busy and stressed. You may also feel more appreciated and loved, and that’s great for your health too.

You enter the kitchen and immediately your toddler runs after you and grabs onto your leg. What do you do? Do you tell them to go and play with their sister? Do you scream for hubby to intervene? While these are options, it’s actually more productive to stop what you are doing. Put down the potato and the knife, because now is the time to have five minutes of fun with your child, so you can both achieve your goals.

Even if you have just been at the park manning the slippery dip or in the pool with them diving for ‘treasure’ all afternoon, when you arrive home set up an activity for your child to do while you cook dinner. From a child’s perspective, when they walk through the door, they may worry the fun’s about to stop and they may not know what to do next (cue whining for food or tugging on your dress for attention). This is often the time when meltdowns occur.

Prevent this from happening with the following:

This sends your child a clear message: you are more important than the fish and rice that I’m about to cook. Now when you slink off to the sink to scrub the potatoes, your child will be happily playing and less likely to race after you wielding a Barbie campervan and a bunch of half-dressed dolls.

Stop and play with your child for five or ten minutes. You will be surprised at how this saves you time when you later enter the kitchen.

5

This chapter details the essentials you need to keep in both your pantry and fridge to help you make tasty, nutritious meals and keep your family happy.

Top up with zinc, calcium, magnesium, potassium, folic acid and vegetarian protein by including almonds in your diet. Caution: supervise young children when they eat hard food such as nuts to reduce their risk of choking. Not recommended for children under the age of two.

A mega-rich source of anti-cancer beta carotene; they also contain B group vitamins, vitamin C, calcium, magnesium and potassium. In season during the summer months; fresh apricots are richer in beta carotene than the canned variety, but the canned ones are handy to have when apricots are out of season. Serve with yoghurt as a dessert. Try Lefty Lamb Casserole with Apricots.

Boasts a lower glycaemic index than most other white rices so it’s a great energy food. Save time by cooking a week’s worth or rice at once and freeze serving-sized portions in plastic zip lock bags.

Used in baking to help cakes and muffins rise. Contains a mixture of sodium or potassium bicarbonate (alkaline substances) and calcium phosphate and tartaric acid (acids). Usually contains wheat or gluten; gluten-free baking powders are available from health food shops. Make your own by mixing one part bicarb soda with two parts cream of tartar.

An alkaline powder used in baking to make muffins and cakes rise. It’s also handy to use as a natural scrub cleaner for kitchen and bathroom surfaces, and can be added to bath water to help soften the skin or temporarily reduce itching from eczema.

Contains dietary fibre, B group vitamins, magnesium, copper, potassium and calcium, making it more nutritious than white rice. It does have a higher GI so favour basmati rice if you have diabetes (high blood sugar) or hypoglycaemia (low blood sugar/energy crashes), or sprinkle some cinnamon onto brown rice when serving (to improve blood sugar levels).

Minimally processed and rich in antioxidants and vitamin E to help protect against the carcinogens produced during high heat cooking. Use this oil for cooking stir-fries and making salad dressings. Do not over-heat to the point of smoking as this indicates the oil has been damaged.

Adds flavour to soups and casseroles.

Contains cinnamaldehyde which improves blood glucose levels and slows the absorption of carbohydrates in the bowel. Spice up your life and sprinkle cinnamon on your desserts, porridge and breakfast cereal.

Packed with anti-cancer and anti-inflammatory compounds such as curcumin from turmeric; these spices help to protect against DNA damage and may reduce harmful fats in the blood.

Flavours bolognaise sauces, soups and casseroles.

Decreases blood sugar levels after three weeks of use (in diabetic rat study); contains antioxidants, beneficial for heart health and makes dips such as hummus and avocado extra special.[1]

A must for Chicken Paella.

Flavours chicken and soups.

The darker a honey’s colour, the higher the antioxidant activity; twice as sweet as beet or cane sugar so only small amounts are needed to add sweetness to food. Use honey instead of sugar whenever possible. If your child has a cough, serve them half a teaspoon of honey before bed. Do not give honey to infants under the age of one. Strawberry and Honey Muffins anyone?

Salt that has added potassium iodine is the preferred salt of choice rather than table salt, which contains aluminium-containing anti-caking agents. Use salt in moderation or not at all. Please note that some recipes have the option to add sea salt for enhanced flavour.

A great source of vegetarian protein; rich in folic acid, potassium and magnesium and contain B group vitamins, calcium, copper, iron, manganese and zinc. To make legumes easier to digest cook them with seaweed such as kombu (available from health food shops). Brown lentils make a fantastic bed for My Favourite Lamb Cutlets.

This is a mild, pleasant tasting oil that is especially suitable for people with eczema, psoriasis or salicylate sensitivity. It is ideal to use when making butter-free muffins such as Pear Muffins.

A mild sweetener made from rice; contains some slow-release carbohydrate and it is believed to have alkalising properties so it is the healthier sweetener of choice. Organic rice malt syrup costs about the same as honey so it is an affordable alternative.

Low GI, wholegrain and less processed than instant oats. Contain beta glucan so they release energy at a slower rate; heart protective, skin loving and cholesterol lowering. Vitamin C enhances the health benefits of oats so have fruit with your porridge. Try New Anzac Biscuits and Bircher Muesli.

Contain potassium, B group vitamins and vitamin C. A super-sweet snack, ideal for lunch boxes and baking (see Strawberry and Honey Muffins.

Rich in alkalising potassium and beta carotene, as well as B group vitamins, vitamin C, calcium, copper, magnesium and traces of zinc, which is required to regulate oil gland activity in the skin. Sweet potato also releases carbohydrate energy slower than the humble white potato. Try Baked Sweet Potato Feast.

Wholegrains come in the form of grainy breads, rolled oats, corn, dark rye, barley and brown rice. Richer in B group vitamins, zinc and other minerals than processed white versions (white bread, instant oats, white rice etc.). Teach your child to appreciate wholegrains and you’ll give them a great start to life. Linseed breads have the added bonus of containing some omega-3. Choose breakfast cereals that contain more than 70 per cent wholegrains.

One of the richest sources of antioxidants; soluble fibre to soothe the intestines and promote good bowel flora for proper digestion; in season from late summer through all of autumn and winter until early spring. Tell your child ‘An apple a day keeps the doctor away’. With all its goodness, it just might. Grate apple into Tasty Spinach Salad.

Contains monounsaturated fatty acids (omega-9 and some omega-6), potassium,

vitamins A, B6, B3, C, folic acid, copper, magnesium, iron, amino acids and antioxidants; avocado varieties available all year round. Avocado can be used as a nutritional spread and it’s a healthy alternative to butter and margarine.

Rich in potassium and they contain dietary fibre, vitamin B6, magnesium and copper. Serve them ripe or peel and store them in the freezer for making delicious spreads, desserts and smoothies.

Half a cup contains 1g of fibre; also has beta carotene, potassium, iron and calcium. Blanch them in boiling water for 1 minute only and transfer to ice cold water to retain their colour and crispness.

Rich in antioxidants, anthocyanin and phenolics to boost the immune system, detoxify contaminants and pollutants and reduce inflammation. The darker the colour the better the berry as the richer colour indicates they have more potent disease-fighting antioxidants. Buy strawberries from mid-spring to early autumn; blueberries in the last two months of summer; and stock frozen raspberries in the freezer all year round.

A nutritious, gluten-free flour made from wholegrain brown rice (it has the same nutrients present as brown rice). Refrigerate in an airtight container after opening the packet to ensure freshness. Use as a straight flour replacer instead of cornflour (cornstarch) in casseroles and make Yummy Rice Flour Pancakes. When using gluten-free flour in baking, add a gum such as xanthan gum to give the flour structure and elasticity (as does gluten). Available from health food shops or larger supermarkets in the health food section.

One medium carrot contains a whopping 20,250 IUs of anti-ageing beta carotene; B group vitamins, vitamin C, calcium and potassium. Serve carrots raw as ‘dipping sticks’, juice them or grate them into salads and sandwiches.

Contain anti-cancer indoles; enhance liver detoxification to help rid the body of pesticides, antibiotic residues and toxic heavy metals such as lead; a true superfood—have a serve daily.

Includes silver beet, spinach, parsley, mint, basil, chicory, beet greens, watercress, Chinese greens, kale, dandelion greens and baby spinach. Contain antioxidants, folic acid, magnesium, calcium, vitamins A, C and B group vitamins, potassium, fibre and
cancer-protective phytochemicals. Leafy greens are the most important plant food you can add to a child’s diet (yours too) and they are highly alkalising.

Great source of protein, minerals and every vitamin except vitamin C. Rich in the B vitamin choline, for brain and neurotransmitter function. Choose free range eggs as their mums live a healthier life than cramped, caged hens. Free range hens are free to peck mineral-rich soil and consume green grasses. This means they often produce eggs with brighter orange yolks—a sign the eggs are much richer in antioxidants such as lutein and zeaxanthin, for healthy eyes and protection from free radicals. If possible, choose omega-3 enriched free range eggs to boost your omega-3 intake for healthy skin, heart health, mental health and proper brain function.

Test for freshness by placing the egg in a bowl of water—if it’s stale it will float (a sign it has become porous and contains air). Fresh eggs will have clingy egg whites that cling to the yolk—not watery whites.[2]

Rich source of omega-3, a potent anti-inflammatory food. Two to three serves of fish each week is good for elevating mood and increasing the health of the brain, skin and heart. Good sources of omega-3 include cold water fish and oily fish such as salmon, sardines/pilchards (especially fresh Australian sardines), herring, trout/ocean trout, mackerel (especially jack mackerel), mullet (especially Queensland mullet), oreo, trumpeter, blue eye cod, tuna, threadfin emperor, dory (especially silver dory), warehou, bream, flathead, morwong, Patagonian toothfish (also known as Australian or Chilean sea bass, or black hake), pike, pomfret, tailor, teraglin, moon fish, hake and halibut.[3]

As the fridge is not cold enough to keep fish super fresh for days, store plastic wrapped fish on well drained ice or encased in cold packs in the refrigerator. Use within two to three days (less if the fish is not absolutely fresh when bought). If you don’t live near the sea, eat your fish the day you purchase it or by quality frozen fish from the supermarket.

Potent anti-inflammatory food; anti-nausea; flavours stir-fries, soups, broth and is essential in marinades. In season from mid-autumn through winter to early spring.

Grating ginger:
You don’t need a special grater to grate ginger, just use whatever grater you have, using the finer grating side. If a recipe says use ‘1 knob ginger, grated’ or ‘1 teaspoon freshly grated ginger’, don’t cut off the knob first as the small piece will be difficult to grate. Keep the ginger whole, peel the skin off one tip of ginger and then grate it until you have the desired amount.

Contain antioxidants, B group vitamins, vitamin C, beta carotene, iron, calcium and potassium. Buy seedless grapes and pre-wash them as they’re a handy snack for kids. Frozen grapes make delicious treats—call them ‘grape lollies’.

An optional fridge item; store bought sugar-free jams contain grape juice and pectin for sweetness and gelling effect, making them a healthier alternative to conventional sugar-loaded jams.

A wonderful anti-inflammatory seed containing 50 per cent omega-3 essential fatty acids; plus phytochemicals, silica, mucilage, oleic acid, protein, vitamin E and fibre. A potent bowel cleanser, whole or finely ground linseeds can be mixed into porridge, breakfast cereal, organic yoghurt or fruit salad. Children aged two to eight can have 1 teaspoon of freshly ground linseeds each day and older children can have 1–2 teaspoons each day (linseeds need to be mixed into food or smoothies). Adults: 1 tablespoon daily. Drink plenty of water when eating linseeds as the fibre absorbs about five times the seeds’ weight.