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Rank #194 in Food category

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Liz's Healthy Table

Updated 1 day ago

Rank #194 in Food category

Arts
Food
Health & Fitness
Nutrition
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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.

Read more

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.

iTunes Ratings

193 Ratings
Average Ratings
138
48
0
2
5

Informative and fun!

By Labrescuer - Dec 01 2019
Read more
Love the healthy meal information, interesting guests and nutrition tips.

Fun to read and listen

By JMPK11797 - Jun 22 2018
Read more
The website and these podcasts are filled with awesome bits of information and delicious recipes.

iTunes Ratings

193 Ratings
Average Ratings
138
48
0
2
5

Informative and fun!

By Labrescuer - Dec 01 2019
Read more
Love the healthy meal information, interesting guests and nutrition tips.

Fun to read and listen

By JMPK11797 - Jun 22 2018
Read more
The website and these podcasts are filled with awesome bits of information and delicious recipes.
Cover image of Liz's Healthy Table

Liz's Healthy Table

Latest release on Jan 15, 2020

Read more

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.

Rank #1: 63: Tieghan Gerard: Half Baked Harvest Super Simple

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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

Oct 30 2019

31mins

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Rank #2: 19: Cutting Back on Sugar with Laura Hoover, MPH, RD

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Sugar. It's everywhere in our food supply, and we eat a lot of it. Kids crave it, and parents struggle to keep it in check. Did you know that the average U.S. child consumes almost 80 grams (20 teaspoons) of added sugar per day? That's nearly half a cup! On this week's podcast, dietitian and mom, Laura Chalela Hoover, MPH, RD joins me to talk about her new book, Mom's Sugar Solution, share tips and tricks for taming your family's sweet tooth, and serve up recipes for kids' favorite foods made with less sugar. Wait till you hear about her Raspberry Chia Mini Muffins made with honey and her Ruby Red Soda made with no added sugar. You won’t believe how sweet and delicious food can be without the added sugar!

I personally have a sweet tooth, so I was super excited to have Laura on the show to share her best tips and tricks to slashing sugar. Unfortunately for all of us humans, fighting sugar cravings is a bit like fighting our biology. Humans are hard-wired to crave sugar from birth, so Laura says the best way to tackle it is to wean off slowly.  But Laura's book isn't entirely sugar free. She provides lower-sugar alternatives to kid favorites ... including dessert. Yes, we can all have our cake and eat a portion of it too!

Stick around for a chance to win a free copy of Mom’s Sugar Solution as well as freebies and discounts from Laura to the Liz’s Healthy Table community.

Are you hungry for new ways to tackle your sweet tooth? I am!

You can read the full show notes and access all the links and resources at www.lizshealthytable.com

Jan 10 2018

44mins

Play

Rank #3: 08: Reducing Food Waste with Chris Vogliano, MS, RDN

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When you and I make choices about the food we eat, it is easy to look at all the options and choose what is going to be healthy and beneficial for our bodies. But when was the last time you made a food choice based on what was healthy and beneficial to the environment? Sustainable eating is more than picking up local produce or reducing the amounts of harmful chemicals we use on our crops. Did you know what 40% of the food produced in the U.S. is wasted? When I found out, I was floored! What can we do as consumers to fill our bodies with healthy and delicious food, while also taking care of the environment. 

This week, I sit down with Chris Vogliano, a Registered Dietitian, and Ethical Food Warrior. He shared with me how we have the ability to reduce the amount of food we waste, choose foods with low carbon and water footprints, and still maintain a healthy lifestyle! Chris has an easy way to repurpose your leftovers and stop wasting food using the crockpot. I’ll also show you how to use up beautiful cherry tomatoes before they go bad with my delicious Roasted Tomato and Cheese Omelet. Sustainable eating seems like a daunting task, but believe me—it’s much easier than you think!

Also in this episode:

  • 3 things we can do today to eat more sustainably. 
  • What does it mean to have a farm to fork mindset? 
  • Chris’s definition of eating sustainably. 
  • Eat more plant proteins! Hear a few tips and tricks for eating more plants and less meat. 
  • What’s the beef with beef? Can a blended burger be the solution?
  • Chris and I share our go-to recipes with lentils and beans.
  • Utilize your freezer for eliminating fruit food waste. 
  • Tips for shopping your refrigerator, including your boring leftovers!
  • Taking stock of what you throw away. 
  • Sell by dates show quality, not safety! 
  • My tips for using up that pint of cherry tomatoes with my slow-roasted tomato omelets. 
  • Choosing bio-diverse foods can promote bio-diverse agriculture. 
  • 1 big thing you can do today to become a sustainable food warrior. 
  • Check out The Waste Free Kitchen Handbook by Dana Gunders. 

Links

8 Ways to reduce your Food Waste Food Print 

https://chrisvogliano.com/new-blog/weighing-in-on-wasted-food

Demystify the Sell-by dates here!

http://www.stilltasty.com/

To join the Podcast Posse and follow me on Social Media! 

https://www.lizshealthytable.com/

My friends at Super Healthy Kids 

http://www.superhealthykids.com/

Aug 02 2017

40mins

Play

Rank #4: 44: Hungry Girl with Lisa Lillien

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She's a foodie who's always hungry, and for well over a decade, Lisa Lillien has been sharing her love of healthy food through her Hungry Girl platform. Lisa makes smart eating easier with a daily email filled with recipes, diet hacks, and nutritious food finds; cookbooks (she has published 12 so far!); magazines; and a weekly podcast. On this week's show, Lisa takes us behind the scenes to Hungry Land where we dish about her most recent cookbook, Clean & Hungry Obsessed, the most popular recipes on her site, diet and food trends (wow, they've changed a lot over the years), and a sneak peek at her next cookbook.

What you’ll hear in this episode:

    • The Hungry Girl platform and brand: It began as a daily email newsletter in 2004 because Lisa loved food and wanted to help regular people make good food choices
    • Why the growth and the magic of Hungry Girl?
    • Lisa’s 12th book, Clean & Hungry Obsessed, featuring clean ingredients and lots of fresh, healthy vegetables
    • The one degree of separation between Robert Davis, “The Healthy Skeptic,” Lisa and Liz
    • How food trends have changed since 2004, when people avoided carbs, but used many processed foods
    • Lisa’s realistic philosophy: everything in moderation and calories DO count
    • Lisa’s advice: Figure out YOUR trigger foods and don’t latch on to someone else’s magic bullet
    • Why people look for one type of food to call “the enemy” and avoid it
    • Using the right spices and sauces can help vegetables taste like (and be substituted for) higher carb foods
    • Lisa’s recipe for Mexilicious Spaghetti Squash Casserole
    • Feedback from the book, with the favorites being meatloaf, veggie noodles and veggie fries, and cauliflower rice
    • Lisa’s top two all-time most popular recipes:
    • “Hungry Land” in Los Angeles, with test kitchens, content creation, and 10 full-time employees
    • Lisa’s 13th book is coming out in March: Hungry Girl Simply 6, featuring what her audience wants ... simple and easy meals with six or fewer main ingredients
    • Chocolate, and how it fits in with healthy desserts for a fraction of the calories
    • Using cocoa powder in overnight oats. (Find the recipe in Lisa’s book!)
    • How Lisa fits into the recipe development and test kitchen process at Hungry Land
    • “House walking:" Walking in your house while on the phone or doing small tasks, to get more steps and improve fitness
    • A tip from Lisa: “People are too extreme and hard on themselves, and then they throw in the towel when they can’t be perfect. Don’t be too hard on yourself, and take one day -- or one meal -- at a time”
    • Focusing on small swaps that can be satisfying 

Resources:

www.hungry-girl.com  Find out about Lisa’s daily email newsletter, podcast, books, and the magazine

Find Hungry Girl on Facebook and Instagram, too!

Lisa is giving away a copy of her latest cookbook, Clean & Hungry Obsessed: All-Natural Recipes for the Foods You Can't Live Without  to one lucky U.S. winner. To enter for a chance to win, post a comment at the end of this blog post and tell me why you'd love to win Lisa's cookbook and/or your favorite Hungry Girl recipe. Winner picked at random on January 16 at noon.

www.superhealthykids.com

www.parentsondemand.com  

Jan 02 2019

30mins

Play

Rank #5: 20: Meal Prep Magic with Toby Amidor, MS, RD

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One of the biggest trends right now in the food world is meal prep. If you’re new to meal prep, the basic idea is that you shop, prepare (usually on one designated day), and then pack multiple meals that are easy to assemble throughout the week. Meal prep saves time, money, and a bit of your sanity! From lunch and dinner to breakfast and snacks, meal prep is perfect for busy people who crave homemade meals with convenience, good nutrition, and great flavor.

I’m not a meal prep guru, so I turned to Toby Amidor, RD this week to get us started. Toby is the author of The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Prep, Grab, and Go. I'm giving away a copy, so scroll down for instructions on how to enter!

Drawing inspiration from her grandmother, Toby's cookbook is infused with step-by-step guide for grocery shopping, cooking multiple meals all on the same day, and storage dos and don'ts. Together, we share our favorite cook-ahead recipes including Tuna Nicoise Salad and tips for using up leftovers in crepes, tacos, soups, and salads.

You can read the full show notes at www.lizshealthytable.com

Jan 24 2018

39mins

Play

Rank #6: 02: Modern Italian Cooking with Alexandra Caspero, RD

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Do you love eating pasta, but you don't think that it makes a healthy meal? Then you're really going to enjoy today's show, as Alexandra Caspero and I, dig into pasta, with a modern, Italian twist and share some easy and nutritious recipes that I’m sure you're going to want to make for your family. Listen in to find out why you really can eat pasta! And yes, you can eat pasta and be gluten free!

Today’s guest, Alex, is a vegetarian, who is based in St Louis. She is a registered dietician and she's the voice behind the beautiful food blog, Delish Knowledge. She's also the author of the new cookbook Fresh Italian Cooking For The New Generation. Listen in to today's show and discover more about healthy eating, the Italian way.

Today, Alex and I talk about:

•Two of the recipes from Alex's book - Roasted Vegetable Ziti and Pasta E Fagioli.

•Alex's book- Fresh Italian Cooking for the New Generation.

•Making meat-free meals really enjoyable.

•Alex's meat-free, delicious Mushroom Lasagna.

•The story behind Alex's recipe for her Grandmother's recipe for Pasta E Fagioli.

•Why kids will really enjoy Alex's Pasta E Fagioli.

•The magical properties of pasta water.

•Herbs - they can really take a dish from ho-hum to delish!

•That Italian cooking is meant to be designed as you go, so improvise till your heart's content.

•The difference between whole-wheat pasta and white flour pasta and substituting gluten free pasta if necessary.

•Making your own pasta- great to get your kids involved!

•Alex's favorite recipe in her book – Fresh Corn and Zucchini Gnocchi.

•The different choices that are available for you in Alex's cookbook.

•Alex's favorite foodie- Ina Garten of the Food Network.

•The cookbooks that Alex thinks everybody should have on their bookshelf.

Links:

Alex's website: www.delishknowledge.com

Liz's website: www.lizshealthytable.com – Go to the blog for recipes and for the free giveaway of Alex's book.

Liz's email: liz@lizshealthytable.com

Resources:

Books: Everyday Pasta by Giada De Laurentiis

The Flavor Bible and The Vegetarian Flavour Bible by Karen Page and Andrew Dornenburg

Apr 27 2017

32mins

Play

Rank #7: 30: Health + Happiness with Joy Bauer, MS, RDN

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What's the secret to being both healthy and happy? One of the country's top dietitians, Joy Bauer, weighs in with her nourishing and joyful approach (pun intended) to living your best life. Joy is best known for her work as health and nutrition expert for the TODAY show and her new hit NBC show, Health + Happiness. Joy is the founder of Nourish Snacks, and she's the author of 12 New York Times best-selling books. She's a mom of three and loves to cook for her family.

Today, Joy is going to share her favorite recipes, healthy eating habits, and culinary inspiration with the podcast audience. We will also discuss Joy’s favorite ways to eat vegetables, including a truly tasty Zucchini Linguini with meatballs. You do not want to miss out on all of Joy’s sage advice about how to be healthy and happy! 

You can read the full show notes at www.lizshealthytable.com

Jun 13 2018

41mins

Play

Rank #8: 10: Breakfast Benefits with Lauren Harris Pincus, MS, RDN

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Breakfast! Is it really the most important meal of the day? What’s all the buzz about getting more protein at breakfast? And does it matter if you eat breakfast the minute you wake up in the morning? If you’re curious about breakfast or just looking for a few new and nutrient-rich recipes, I’ve got you covered on this week’s Breakfast Benefits episode with guest, Lauren Harris Pincus.

Lauren’s new cookbook, The Protein Packed Breakfast Club, is filled to the brim with delicious and balanced recipes to help you make the most of her breakfast. Today, I’ve asked Lauren to help me break down the science of breakfast into bite-sized pieces, perfect for changing your lifestyle one plate at a time. Together, we will share our mutual love of blueberries, dish about our best recipes like my Savory Oats with Shiitake Mushrooms and Spinach, and show you just how easy and delicious it can be to eat protein at breakfast. 

More in this protein-packed episode! 

  • Childhood struggles with weight-gain influenced her views of food and nutrition. 
  • You can understand the science of breakfast! 
  • Breakfast jump-starts our body’s metabolism. 
  • The cognitive benefits of eating breakfast. 
  • Timing your “breakfast” within two hours of waking up. 
  • The most common breakfast issue? They don’t know what to eat for breakfast!
  • Lauren shares a favorite pancake recipe from her book. 
  • What’s the deal with protein powder? 
  • Easy grab-and-go recipes for your teens as they rush to the bus!
  • Pitfalls of the typical American diet. 
  • Lauren’s favorite cook book picks. 

Resources 

Check out Lauren Online

http://nutritionstarringyou.com/

Enter to Win a copy of The Protein Packed Breakfast Club

Follow Lauren on Twitter, Instagram, Pinterest or Facebook. @LaurenPincusRD

Recipes

Savory Oats with Shiitake Mushrooms and Baby Spinach.  

https://www.lizshealthytable.com/2017/08/21/savory-oats-shitake-mushrooms-baby-spinach-eggs/

Maple Pumpkin Pancakes 

https://www.lizshealthytable.com/2015/10/23/pumpkin-maple-pancakes/

Aug 30 2017

45mins

Play

Rank #9: 41: 101 Healthiest Foods for Kids with Sally Kuzemchak, RD

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What are the healthiest foods for kids to eat? From kohlrabi and watermelon to lentils and chickpeas, today's guest rounds up the 101 healthiest foods every kid everywhere should put on their plates and into their tummies. Registered dietitian, Sally Kuzemchak is a mom of two, founder of Real Mom Nutrition, and author of the awesome new book, The 101 Healthiest Foods for Kids.

Sally joins me with highlights from her book including advice for feeding finicky eaters, tips for getting kids to try new foods, super healthy recipe ideas, and realistic food rules to make family mealtime a breeze (or close to it).  

What you’ll hear in this episode:

  • Sally’s “mom-life” in Columbus, Ohio with her husband, two sons ages 10 and 14, and her dog, Copper.
  • The Real Mom Nutrition online platform, started in 2009 as a no-judgement zone and resource for feeding kids a healthy diet.
  • How Sally started out as a writer, fell in love with the subjects of nutrition and women’s health, and then went back to school to become a registered dietitian.
  • The two biggest challenges for parents: lack of time and dealing with picky eaters.
  • Why Sally wrote The 101 Healthiest Foods for Kids.
  • How the 101 foods were chosen; Sally wanted them to be accessible at most grocery stores.
  • How the book can be the inspiration to get kids (and adults!) to try new foods.
  • What the book includes: Food category chapters (fruits, veggies, grains, protein foods), nutrition information on each food, and shopping, storage, prep, and serving tips.
  • Why the book includes a “try it” tip for each food and 26 great recipes.
  • Sally’s Red Lentil Snack Cookies, made with red lentils, peanut butter, chocolate chips, oats, applesauce, and maple syrup.
  • Other ways to add lentils to recipes include mixing them with ground meat for tacos and sloppy Joes.
  • How Sally feels about “sneaking new foods” into recipes vs. full disclosure.
  • How Sally uses kefir, the fermented dairy drink, that makes a great base for smoothies, can be swapped for buttermilk, and used in marinades and salad dressings.
  • Sally answers another question about adding a sweetener like sugar, maple syrup, or honey to carrots. News flash---it’s OK to use sweetness, fat, and salt to help flavor vegetables.
  • Some of Sally’s “Ten Healthy Food Rules to Live By:”
    • Offer fruits and vegetables at most meals and snacks
    • Be neutral about desserts
    • Eat together as much as possible
    • Focus on having a happy mealtime
  • The weirdest food in Sally’s book? “Probably kohlrabi, which is a trendy new vegetable that looks alien and intimidating but has a crispy white flesh that can be eaten raw.” How to cut kohlrabi (watch this YouTube video.)
  • Why many moms have guilt and angst about feeding kids and Sally's advice for adding ease to feeding kids.

Resources:

Giveaway News: We're giving away a copy of The 101 Healthiest Foods for Kids. Post a comment at the end of this blog post and tell me about the healthiest foods you feed your kids (happily without complaint!) and/or why you'd like to win the book. U.S. entries only, please. Winner picked at random on November 28th at noon. 

Twitter: https://twitter.com/RMNutrition

Facebook: https://www.facebook.com/realmomnutrition

Pinterest: https://www.pinterest.com/rmnutrition/

Instagram: https://www.instagram.com/realmomnutrition/

Nov 15 2018

39mins

Play

Rank #10: 32: Low FODMAP Diet: Kate Scarlata, RDN

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Do you know someone who suffers from IBS (irritable bowel syndrome)? It’s a condition that’s more common than you might think, and there is a new cookbook designed for people who suffer from this illness. Join us to take a deep and delicious dive into the diet and the cookbook that can make life more bearable for IBS sufferers.

Kate Scarlata is a registered dietitian and cookbook author who lives in Boston. She is a NY Times bestselling author and has over 25 years’ experience working in digestive health. She is a world-renowned low-FODMAP diet and gut health expert, and her passion is to advocate for her patients and others who have gut disorders. Part of her advocacy work includes a grassroots campaign she started called, I Believe in Your Story, which has helped raise research funding for IBS and awareness. She has authored The 21-Day Tummy Diet, The 21-Day Tummy Cookbook, The Complete Idiot’s Guide to Eating Well with IBS, and The Low-FODMAP Diet Step by Step. On today’s show, Kate walks us through the symptoms and triggers for IBS, along with dietary solutions. We’re talking IBS and recipes!

What you’ll hear in this episode:

  • Kate’s background in the nutrition business for 30 years and a mom of three kids
  • How she grew up the youngest of nine kids and what family dinner was like in a large family
  • IBS affects 1 in 5 Americans and is a motility disorder, in which food doesn’t move through the intestines like it should
  • IBS is some sort of disregulation between the gut and the brain, with gut microbes being big players in the symptoms, which include bellyache, constipation, gas, bloating, and diarrhea
  • The causes are not clear, but there seems to be a genetic component to IBS and some connection to food-borne illness
  • Treatment course usually includes medical tests, psyllium husks (like Metamucil), the low-FODMAP diet, and some probiotics and even antibiotics
  • FODMAP-- a group of commonly malabsorbed carbohydrates that are “fast food” for your gut bacteria
  • Common foods to avoid because they are high in FODMAPs are watermelon, apples, pears, mango, asparagus, artichokes, wheat, onion, and cabbage
  • Following the low-FODMAP diet is a temporary situation and is a plan to substitute low-FODMAP foods for the higher ones
  • Pre-biotic foods are allowed on the diet, like oats and many fruits and vegetables
  • The plan is to stay on the diet for 2-4 weeks and then add some foods back in systematically to identify the biggest triggers
  • Kate felt helpless working with her IBS patients and then had a severe intestinal problem while pregnant with her second child. She had 6 ft. of her small intestine removed, became intolerable of certain foods, and found the low-FODMAP diet to be helpful
  • For her personally, her FODMAP sensitivity is quantity-related, so she avoids large amounts of certain trigger foods, like onions
  • Kate shares success stories, the role of exercise and yoga in IBS, and how sugar affects IBS
  • The cookbook has 130 recipes (I recently tried Shrimp and Broccoli Stir Fry and loved it!) Kate’s favorites include Peanut Noodles, Cheesy Grits, and Chocolate Walnut Brownies
  • Most GI conditions are on the rise in the US and there is more awareness of probiotics and the gut biome
  • Why it’s important to talk about these issues
  • Common foods linked to IBS: emulsifiers, ultra-processed foods,and polyunsaturated fats
  • How Omega-3 fatty acids are protective and fruits and vegetables can lower the IBS risk
  • Kate recommends eating mostly whole foods, less packaged foods, and minimal emulsifiers

Resources:

We're giving away a copy of The Low-FODMAP Diet, Step by Step by Kate Scarlata, RDN and Dede Wilson. Post a comment at the end of this post telling me why you want to win this book and/or how the low FODMAP diet has helped you or someone you know with IBS.

Website: http://www.katescarlata.com  Find many valuable resources!

Twitter handle: KateScarlata_RD    https://twitter.com/KateScarlata_RD

Instagram: katescarlata  https://www.instagram.com/katescarlata/

Facebook:Kate Scarlata RD   https://www.facebook.com/katescarlataRD/?ref=bookmarks

Jul 11 2018

46mins

Play

Rank #11: 22. Real Good Food with Ellie Krieger, MS, RDN

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Ellie Krieger is a friend, fellow dietitian, cookbook author, TV cooking show host, and mom, and on today's show, she takes us into her kitchen for easy family recipes, last-minute cooking ideas, picky eater pointers, and a glimpse behind the scenes at her career journey. If you're looking for a new recipe to liven up your taste buds, tune in for Ellie's Herbed Salmon Orzo Casserole with FetaSpinach Salad with Roasted Squash, Roasted Grapes and Pumpkin Seeds, and her go-to dessert indulgence. (Hint: If you love dark chocolate, you and Ellie will have something in common.)

Ellie is such a delight. On the show, she talked about her healthy eating philosophy, her new public television cooking show, Ellie's Real Good Food, and together, we told the story of how we met years ago when I worked at CNN. I know you're going to love this episode!

"A teaspoon of added natural sugar makes healthy food compellingly delicious."

 - Ellie Krieger

I'm giving away a copy of, You Have It Made: Delicious, Healthy, Do-Ahead Meals by Ellie Krieger. (U.S. only, please.) To enter, post a comment at the bottom of this page and tell me why you want to win this book and/or your favorite make-ahead family dinner --- something that's always at the ready when stomachs are growling! I'll pick the winner at random on March 7th.

Show Highlights:

  • Ellie’s latest book, You Have it Made, which gives specific instructions and practical tips on make-ahead meals, including freezing, storing, thawing, and reheating.
  • Freezing no-no’s: certain potato dishes, creamy foods, and zucchini don't freeze well.
  • Ellie’s labor of love: her public TV show, Ellie’s Real Good Food (now in Season 2), which “hits the ‘sweet spot’ where delicious and healthy meet.”
  • Spinach Salad with Roasted Butternut Squash, Roasted Grapes, Pumpkin Seeds, and Maple Syrup. A recipe bursting with flavor, color, and good nutrition.
  • How a little natural sugar can take your recipe from good to delicious.
  • Ellie’s Facebook Live: "Airs" every Wednesday at 4 pm Eastern.
  • Advice for dealing with a picky eater, based on Ellie’s experiences with her daughter, now 15.
  • Family favorites: Salmon with Orzo, Sole with Crispy Breadcrumbs and Roasted Vegetables, Taco Night, and Pasta Night
  • Ellie’s quick dinner go-to favorites: fish, broccoli, and potatoes cooked on a sheet pan; pasta, shrimp, and spinach (Keep your freezer and pantry well-stocked!)
  • Ellie’s next cookbook: Whole in One, with whole meals prepped in one pot, pan, or skillet.
  • How we first met when Ellie joined me as an intern at CNN, where I worked for a show called, On the Menu.
  • Herbed Salmon with Orzo: a skillet meal bursting with Greek flavors.
  • Questions for Ellie from the Podcast Posse Facebook group.
  • Ellie’s favorite cookbook? Vegetables, by James Peterson.
Herbed Salmon and Orzo Casserole with Feta

[Tweet "Tune in to Liz's Healthy Table #PODCAST w/ @elliekrieger and hear about her healthy-meets-delicious food philosophy, her TV show, and 2 family-pleasing dinner recipes including MY favorite: Herbed Salmon and Orzo Casserole w/ Feta + enter to win You Have it Made"]

Links:

My email: liz@lizshealthytable.com

Recipes:   Herbed Salmon and Orzo Casserole with Feta Spinach Salad with Roasted Squash, Roasted Grapes, and Pumpkin Seeds   Connect with Ellie: Ellie's Real Good Food Ellie on Facebook Twitter Instagram   Have a question about the show or a suggestion for a future show? Ask away by posting a comment below or joining my Podcast Posse.

Feb 21 2018

46mins

Play

Rank #12: 24: School Lunchbox Reimagined with Holley Grainger, MS, RDN

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We spend a lot of time talking about breakfast (AKA the most important meal of the day) and dinner, but lunch often seems to fall by the wayside. If you have school-age children, you know how challenging it can be to prepare and pack lunches over and over and over again. So here to the rescue with healthy, creative, and kid-friendly lunchbox ideas is dietitian, mom, and lifestyle expert Holley Grainger, MS, RDN. Whether you're packing lunches in a basic brown bag or a cool and colorful Bento Box, this is the show for you.

Holley Grainger is a nationally recognized nutrition and lifestyle expert who brings healthy fun to every part of your life with Cleverful Living. She's the mom of two girls, Ellie and Frances, and has been packing healthy little lunchboxes for over six years. From building a better sandwich to adding more nutrition and variety to packed school lunches, Holley serves up practical tips and plentiful inspiration to get you started. Lunchboxes never go away, so find out how to tame the lunchbox monster before it overwhelms you.

Packed school lunches are a simple way to introduce new foods to young kids and expose them to a healthy world filled with fruits and vegetables. And of course, if you're nibbling as you pack or making a lunch meal for yourself as well, you'll benefit too. 

Show Highlights:

  • Lunch doesn’t get the love it deserves.
  • Kids lunches should include a few key components: vegetable, protein source, whole grain, and fruit.
  • Protein foods like lean turkey, beans, and/or cheese gives your kids the energy they need to get through the day.
  • Dips (hummus, ranch, guacamole) are a great way to get kids excited about eating vegetables.
  • Does the lunchbox itself matter? Holley weighs in.
  • Lunch provides an opportunity to introduce new foods for picky eaters.
  • How to can get your kids involved in meal prep. Hint: Do some lunch prep after dinner when the kitchen is already a mess!
  • Tips to get ahead of the morning rush.
  • Learn how to build a better sandwich.
  • Use your dinner leftovers for lunch the next day.
  • Instagram and Pinterest are great resources for finding lunchbox ideas. On Instagram, search for Holley's hashtag, #HealthyLittleLunchbox
  • Tips for using a Bento Box.
  • Discover Holley’s favorite cookbooks including, Generations of Love and Food by Meme Inge, MS, RDN

Resources:

Instagram 

@HolleyGrainger 

@LizWeis 

To learn more about Holley 

Holleygrainer.com

Holley’s Freebie

https://www.holleygrainger.com/125-healthy-lunchboxes-kids/

BentGo https://bentgo.com/

Planet Box 

https://www.planetbox.com/

The Empowered Mama Podcast

https://fit4mom.com/podcast

Superhealthykids.com 

Mar 21 2018

39mins

Play

Rank #13: 46: My New England Kitchen with Chef Matt Jennings

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He's a chef, a dad, a cookbook author, and he's married to a pastry chef; so how did Chef Matt Jennings go from working 17 hour days in one of Boston's hottest restaurants to losing 200 pounds and keeping it off? Tune in to the podcast and find out! 

On today's show, my interview with Matt explores his incredible journey from fat to fit, his stunning breakout cookbook, Homegrown: Cooking From My New England Roots, Matt's favorite ways to add flavor to nourishing meals, how to create a killer cheese plate, Matt's newest tattoo, and two recipes: a lamb meatball recipe with yogurt sauce that's to die for and a recipe for little gem salad with cheddar vinaigrette and pistachio granola. By the way, Matt's granola is THE BEST homemade granola I've ever made.

What you’ll hear in this episode:

  • Matt’s journey: how he started cooking at age 14, attended culinary school in Vermont, worked in restaurants all over the world, and owned and operated and  two of his own restaurants.
  • Matt’s two sons, ages 9 and 5, who are growing up as “restaurant brats” and just beginning to dabble in the world of cooking.
  • How Matt shifted priorities from his 17-hour days at the restaurant and recommitted to living a healthier life. He lost 200 pounds and has kept it off with exercise and a healthy diet.
  • Matt’s gastric sleeve surgery and his new-found addiction to the gym.
  • Matt’s ideal healthy lunch: greens cooked with olive oil, a protein like grilled chicken or steamed fish, and some cooked grains on the side (barley, quinoa, or wheat berries).
  • The key to flavor: sauces and spices (keep them on hand and experiment).
  • Matt’s 30 day no-refined-sugar challenge ... all while being married to a pastry chef.
  • How Matt and his wife met when she was the baker and catering manager at a restaurant in Cambridge, MA and he was the cheese buyer.
  • Matt explains how being a chef in New England defined his life and how it drove him to write Homegrown.
  • The influence of Nantucket and seafood on Matt early culinary life.
  • Some of Matt’s favorite recipes from Homegrown: his mother’s chowder, his chowder, meatloaf, and lime marinated grilled chicken.
  • Matt’s little gem salad with cheddar vinaigrette and pistachio granola.
  • The best granola on the plant (from Homegrown), made with old-fashioned oats, pistachios, pumpkin seeds, maple syrup, olive oil, salt, cinnamon, and cardamom.
  • Matt’s lamb meatballs made with ground lamb, egg, bread crumbs, shallots, salt, cumin, black pepper, and harissa, along with the yogurt sauce of garlic, mint, and dill.
  • How Matt encourages his kids to be adventurous eaters.
  • What’s next for Matt as a consultant: Growing Full Heart Hospitality, which is a full-service food, beverage, and hospitality consultancy.
  • Matt’s rules for the perfect cheese plate: Buy from the right place, store the cheese properly, and serve at room temperature with the right condiments.
  • Why Matt’s tattoos are a collection of stories.

Resources:

We're giving away a copy of Homegrown: Cooking From My New England Roots. (U.S. only, please.) To enter, post a comment at the end of this post telling me why you want to win the book and/or your favorite New England food memory or meal. My favorite memory is trying clam cakes for the very first time at Narraganset Beach in Rhode Island! And if you've gone through your own weight loss journey, please tell us about it. Giveaway ends February 13th, 2019.

Instagram: https://www.instagram.com/matthewjennings/

Twitter: https://twitter.com/matthewjennings

Homegrown: https://www.amazon.com/Homegrown-Cooking-New-England-Roots/dp/1579656749

Matt’s website:

www.fullhearthospitality.com  or www.chefmattjennings.com

www.superhealthykids.com

www.parentsondemand.com 

Jan 30 2019

49mins

Play

Rank #14: 11: Freezer Cooking with Rachel Tiemeyer

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Today’s show is all about tips and tricks for making family mealtime easy with freezer cooking. That’s right! Your humble freezer is full of untapped potential. Freezing meals saves time and money, and it can easily expand your cooking skills as well as your family’s appreciation for new foods and flavors. Are you ready for a freezer feast? How about a freezer party? This week’s guest, Rachel Tiemeyer, takes us on a deep dive into our frosty freezers.

This week, Rachel and I will chat about how you can get started freezer cooking today. She will share how you can start your own freezer club and throw a freezer cooking party with all of your friends. Are you worried your thawed-out meals will taste mushy or stale? No worries there! Rachel will share her best practices for saving your food from freezer burn. We also discuss a few of the surprising ways your freezer can save your food longer, and so you can reduce food waste. 

Along the way, Rachel and I will both share our go-to freezer cooking recipes, like the Cheddar Chive Burgers filled with fresh herbs and full flavor. I’ll also dish the details on my cooking experience with Rachel’s Sheet-Pan Lemon Garlic Chicken and Veggies. It was a huge winner for me, and I know it will be for you. There are so many gems inside Rachel’s book, and all of them use whole, healthy ingredients that your family will love.  

Sep 20 2017

37mins

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Rank #15: 28: Microbiome Makeover with Brierley Horton, MS, RD

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Today's show is all about the microbiome: the trillions of bacteria that live in and on you. For the most part, all those good-for-you bugs live in your intestinal tract (AKA, your gut), and research shows that they play a role in everything from good digestion to the regulation of your metabolism, immune system, and even your mood. (I heard this crazy statistic once that if you lined up the bacteria that live in your gut end to end, they’d reach the moon!)   To help us digest this exciting topic, I invited Brierley Horton, MS, RD to join me on the show. Brierley is the Food and Nutrition Director of Cooking Light magazine. If you haven’t seen their June issue yet, you need to pick it up, because the issue is all about Gut Health. On the show, we'll be giving your microbiome a healthy makeover with a list of foods rich in probiotics (those are the beneficial bacteria) and prebiotics, the foods that your good bacteria love to eat. Hey, they have to eat something. And we have a few recipe ideas for your dinner table including a recipe for Broccoli-and-Kraut Slaw, which you can find right here on the blog.   You can read the full show notes at www.lizshealthytable.com

May 16 2018

43mins

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Rank #16: 36: Seafood Suppers for Your Family

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On this week's show, we're celebrating National Family Meals Month with tips for gathering your family around the table more often and simple ways to get more seafood onto your weekly meal plan. Eating seafood at least two times a week is the recommendation from the U.S. Dietary Guidelines for Americans, and on this episode, I've got tips for making that recommendation an easy reality. I also have a brand new recipe for Parmesan Salmon Sticks with Zesty Avocado Dipping Sauce that's sure to get you one tasty step closer to that goal. My salmon sticks recipe is rich in omega-3 fatty acids, and on the show, I'll tell you why omega-3s are considered an essential fat that plays a vital role in heart, eye, and brain health.

What you’ll hear in this episode:

  • Benefits of eating family meals together. For more info, visit the Food Marketing Institute's Family Meals Month page.
  • Why engaging kids in food shopping, prep and meal planning boosts family mealtime.
  • Why removing distractions from family meals is important.
  • Flexibility with family meals is key. Breakfast together counts as a family meal.
  • The importance of incorporating seafood into your diet - It's rich in protein and healthy omega-3 fats.
  • Recipe inspiration for adding more seafood to your diet:
    • Canned tuna or salmon salad with shredded carrot, light mayo, and Dijon mustard stuffed inside a pita pocket or served on top of halved avocados
    • Wild halibut Baked in Parchment with Cilantro and Ginger
    • Omelet with leftover baked tilapia or lox (smoked salmon) with sauteed baby spinach and the cheese of your choice.
    • Fish tacos.
  • The benefits of incorporating omega-3s in your diet (read on for Omega-3 Smarts).
  • My son Josh is moving to a new apartment in New York near Russ & Daughters. Read more about this iconic "appetizer" shop in the Lower East Side of NYC.
  • Corny salmon cakes and Teriyaki Salmon, Snow Peas, and Carrots on the LHT blog.
  • Parmesan Salmon Sticks with Zesty Avocado Dipping Sauce.

    - EPA and DHA omega-3s are nutrients that play a key role in heart, brain and eye health throughout life

    - According to PubMed, there are more than 30,000 studies on EPA and DHA omega-3s, including more than 3,000 human clinical trials, making EPA and DHA among the most studied nutrients in the world.

    - EPA and DHA omega-3s may help maintain healthy blood pressure and healthy triglyceride levels and improved blood vessel function.

    - Just as calcium is essential for building strong bones, DHA is a building block for the brain. DHA not only is important for brain development – it actually is a significant percentage of the fatty tissue that makes up the brain.

    - Pregnant moms pass DHA to their growing babies through the placenta, and in breast milk after birth. Therefore, it’s important that pregnant and nursing mothers eat enough fatty fish or take an omega-3 supplement not only for themselves, but for their growing babies.

    - The body’s highest concentration of DHA is found in the retina of the eye. Therefore, DHA plays an essential role in eye health, especially for infant eye development.

    - There are three simple ways to get recommended amounts of EPA and DHA: eating fatty fish such as salmon, consuming EPA and DHA-fortified foods and beverages, or taking omega-3 supplements.

    Plant-based sources of omega-3s do not provide the same benefit. You need to get EPA and DHA directly from the diet (such as by eating fatty fish and by taking an omega-3 supplement).

    FYI: 3 ounces of salmon has 1, 670 milligrams of omega-3 fats while 3 ounces of tuna has 325 milligrams.

    • You should aim to get 250mg to 500mg of EPA and DHA per day. 

Resources:

Liz’s healthy Table Website

Liz’s Healthy Table Blog

Liz’s Color, Cook, Eat! coloring book series

Super Healthy Kids 

The Parents On Demand Network

GOED Omega-3 - Global Organization for EPA and DHA

Food Marketing Institute

Fish in Parchment Recipe, by Pamela Salzman

Family Dinner Projects

Kids Cook Monday

Sep 05 2018

38mins

Play

Rank #17: 33: Food & Fitness After 50 with Christine Rosenbloom, PhD, RDN

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Today’s episode is all about aging gracefully. While it’s impossible to turn back the hands of time, through a healthy diet and regular exercise it is possible to slow things down a bit. Today’s conversation with Chris Rosenbloom, PhD, RDN offers tips for getting one stop closer to the fountain of youth with insights into which super foods to add to your diet and easy ways to add more fitness to your day.

Dr. Chris Rosenbloom is owner of Chris Rosenbloom Food & Nutrition Services, where she provides nutrition consulting, writing, and media work to a variety of clients. She's held various teaching, administrative, and sports dietitian positions at Georgia State University and Georgia Tech and has served on numerous boards and committees. Chris is the coauthor of Food and Fitness After 50, so she's my go-to for the latest research on healthy aging.

What you’ll hear in this episode:

  • We answer listener questions from the Facebook Podcast Posse.
  • How Chris and I met way back in the late 1980 when I worked s at CNN.
  • Christine's story about buying a house in Atlanta for $1.
  • What it means to be “functionally fit.”
  • The signs of aging begin around age 40 and can’t be reversed, but aging can be slowed down.
  • Normal aging: We lose muscle mass and strength as we age, but 10 to 15 minutes just twice a week can make a difference, and you need more exercise besides just yoga and walking.
  • Since older adults spend up to 85% of the day being sedentary, it's important to find ways to be active.
  • How to integrate “activity snacks” throughout your day.
  • How to avoid weight gain during aging as metabolism slows down:
    • Boost your metabolism with strength training
    • While you don’t have to give up fats and carbs, you may want to cut back on portions and boost your usual exercise
    • Balance refined carbohydrates with whole grains. 50% of your grains should be whole grains
    • Don’t be too restrictive---enjoy your food!
  • The role of omega-3 fatty acids and brain health and how healthy fats help with cognition and muscle strength and function.
  • Why Chris recommends you weigh yourself every day to monitor weight gain.
  • How the same fitness and nutrition rules apply for people in their 50’s, 60’s, and 70’s: eat a wide variety of foods for health, watch portion sizes, and consider your risk for chronic disease.
  • Some of Chris’ favorite superfoods: salmon, tuna, walnuts, flaxseeds, fresh fruits and vegetables. Chris also loves watermelon. Check out my Hawaiian Punch Makeover.
  • Some of the best Super Diets: Mediterranean, DASH, Flexitarian, and the MIND Diet, a combo of the Mediterranean and DASH diets. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.
  • Why we need MORE protein as we age. Chris recommends adults aim for 30 to 40 grams of protein per meal. Distribute protein throughout the day.
  • Daily protein requirement: Body weight in pounds X .6 = daily protein need in grams.
  • Breakfast protein options other than eggs: soy-based meat alternatives, protein powder, Greek yogurt, milk, soy milk, cottage cheese, peanut butter, and nuts.
  • The most important supplement for older people is a multivitamin specially formulated for them.
  • Chris’ tips for nutrition and fitness after 50: Focus on nutrient-intense foods, watch out for liquid calories, and beware of alcohol calories.
  • There is no magic bullet for aging backwards.
  • The ABC’s of fitness: those movements that increase agility, balance, and coordination.
  • What Chris is making for dinner tonight: Homemade margherita pizza with fresh tomatoes, basil, and mozzarella---and a big salad.

Resources:

www.chrisrosenbloom.com

Food & Fitness After 50 by Christine Rosenbloom 

Jul 25 2018

42mins

Play

Rank #18: 26: One Year Anniversary

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On this week's show, I'm celebrating the one-year anniversary of the Liz's Healthy Table podcast. Time flies by quickly when you build something new, so I'm taking a breath today, looking back on my food adventures from the year, and thanking all of you with a chance to win a $50 Amazon gift card! I have a new recipe to share for Arugula, Apple & Brussels Sprouts Salad, and my husband Tim joins me for his annual "cameo" to tell you how he survived the year and to share highlights from our recent vacation in Riviera Maya, Mexico. It's a fun show, so I hope you'll stick around and tune in. 

GIVEAWAY: To thank you for listening to the first session of the Liz's Healthy Table podcast, I'm giving away a $50.00 Amazon gift card to one lucky winner. To enter, post a comment at the end of this post and tell me about your favorite LHT episode in Season 1 and/or a topic or guest you'd like me to tackle in Season 2. Anyone anywhere can enter, so post your comments below!

Show Highlights: 

Resources:

- Arugula, Apple & Brussels Sprouts Salad: https://www.lizshealthytable.com/2018/04/17/arugula-apple-brussels-sprouts-salad-lemon-shallot-vinaigrette/ - My trip to El Dorado Casitas Royale in Riviera Maya, Mexico: https://www.lizshealthytable.com/2018/04/17/week-mexico-el-dorado-casitas-royale/ - Homemade Chex Mix recipe: https://www.chex.com/recipes/original-chex-mix/ - Shaya restaurant:  http://www.shayarestaurant.com/menu/    - New Chefs on the Block: http://www.newchefsontheblock.com/ - Paris a Dream - food tour: http://www.paris-a-dream.com/ - Groed in Copenhagen where they make porridge: http://groed.com/en/

- Substituting Ingredients 

https://www.amazon.com/Substituting-Ingredients-Z-Kitchen-Reference/dp/1564407411

Apr 18 2018

53mins

Play

Rank #19: 04: Going Meatless More Often with Sharon Palmer, RDN

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Sharon Palmer is my guest for today’s show. She is a registered dietician, cookbook author, and mom of two sons. Her books are The Plant Powered Diet and Plant Powered for Life. They are packed full of wonderful recipes that I’m having fun trying, and I know you will, too. Visit my blog to find out about the book giveaway!

The topic for today is one that is of interest to many listeners. I’ve heard your questions about how to “go meatless” more often. So, how do we prepare more meatless meals for our families? Is it something you’ve needed some practical tips about trying? Sharon has the answers and she’s sharing them right here. Join us!

What you’ll hear in this episode:

  • The differences in terminology: vegan, vegetarian, plant-powered omnivore, etc.
  • All the options within the plant world, like grains, legumes, soy, fruits, vegetables, herbs, seeds, chocolate, and coffee!
  • The “SAD” (standard American diet), which lacks a wide variety of plants
  • The health benefits of a plant-based diet: reduced risk of chronic disease, healthy weight, and reduced carbon footprint
  • In Sharon’s 2nd book, a 52-week plan that makes plant-based eating easy and simple
  • Simple steps to implement more plant power: more whole grains, nuts, and seeds
  • What to do if the whole family doesn’t embrace plant-based eating:
    • Try “meatless Monday” (and get creative!)
    • Offer a variety of flavorful plant-based items with a small portion of poultry or fish
    • Adapt favorite recipes, like lasagna
    • Use meat as a seasoning and not the main course
  • “Blue zones”—what are they and where are they found?
  • Why the controversy around soy and tofu?
  • How to “jazz up” tofu with flavorful sauces, casseroles, and stir-fry
  • Sharon’s recipes that I recently tried: Tofu Cobb Salad and Red Lentil Soup with Root Vegetables and Sage
  • How to deal with nutrition shortfalls in a plant-based diet
  • Cooking with dried beans and lentils
  • The growing market and availability of vegan cheeses
  • The versatility of cashews
  • How to deal with a bumper crop of home-grown vegetables
  • Sharon’s favorite recipes: Tortilla Soup and Pho—because they are customizable!
  • Sharon’s favorite cookbook authors: Deborah Madison, Rich Landau, and Alex Caspero
  • Sharon’s favorite chefs: Tal Ronnen and Matthew Kenney

Resources:

www.lizshealthytable.com

Email: liz@lizshealthytable.com

www.sharonpalmer.com

www.superhealthykids.com

Check out my closed Facebook group: Liz’s Podcast Posse

Jun 07 2017

46mins

Play

Rank #20: 18: Family Feeding Styles with Jill Castle, MS, RDN

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On average, parents serve up an estimated 28,000 meals and snacks during their child’s lifetime. That's one BIG reason it's important to get this whole feeding thing right! My podcast guest this week is Jill Castle, MS, RDN an expert on feeding styles and child nutrition. While she says good nutrition is a key component to raising healthy kids, Jill believes the "how to" of mealtime is just as critical. Tune in to find out why the Authoritative style of family feeding is the gold standard.

Jill is the host of The Nourished Child, which you can find on iTunes and other popular podcast sites. She is the author of Eat Like a Champion and co-author of Fearless Feeding. Her four children are now teens and young adults, and like me (and many of your, I'm sure), she has faced plenty of mealtime challenges. Her own experiences fueled Jill's passion to teach parents about the do's and don'ts of feeding kids.

Tune in to hear about the four most common styles of feeding--Authoritarian, Permissive, Neglectful, Authoritative--identify your style, and discover best practices for feeding families. Are you a clean-your-plate parent? Is your kitchen open 24/7? Or do you practice a "love with limits" style? You won't want to miss this show because some styles can actual sabotage a child's health over time.  

More in this episode: 

  • Jill's go-to family recipes -- homemade meatballs and spaghetti sauce; beef in a Crockpot; grilled meats.
  • The importance of your family feeding style and why parents would be better served if they learned this skill before they had kids!
  • Everything you need to know about the four feeding styles.
  • Authoritarian feeding is the “old school” style where kids are told to clean their plates.
  • The common pitfalls of the Permissive style where the kitchen is open 24/7 and kids can eat whatever they want and whenever they want.
  • A Neglectful feeding style can lead to insecurity and overeating.
  • Why an Authoritative style is the gold standard feeding style. Jill calls it "Love with Limits."
  • Think about the child you have in front of you and make decisions based on their temperament.
  • Balanced eating is always the key.
  • Jill’s favorite cookbooks and celebrity chefs.

Links and Resources 

Jill's blog post: What's your feeding style?

https://jillcastle.com/childhood-nutrition/whats-your-feeding-style/

What's Your Feeding Style? Click here for the free printable: 

file:///Users/lizweiss/Downloads/getPart%20(6).pdf

The Nourished Child Blog: www.jillcastle.com/blog

Podcast: www.jillcastle.com/podcast

Website: www.jillcastle.com

Books: Fearless Feeding and Eat Like a Champion both on Amazon

Several other ebooks on Jill's website here: https://jillcastle.com/books-authored-by-jill-castle/

Jill's TED Talk: https://www.youtube.com/watch?v=EFpHZQq0qDQ

Twitter: https://twitter.com/pediRD

Instagram: https://www.instagram.com/i.am.pedird/

Facebook:  https://www.facebook.com/thenourishedchild/ 

Dec 27 2017

39mins

Play

68: From Freezer to Cooker: Rachel Tiemeyer

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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.

Rachel Tiemeyer is the author of the new cookbook, From Freezer to Cooker: Delicious Whole Food Meals for the Slow Cooker, Pressure Cooker, and Instant Pot. The recipes are easy, delicious, family-pleasing, and nourishing. We’ll dig into Rachel’s new recipe for the humble home cook’s Beef Bourguignon, which can be made in a slow cooker or instant pot. We’ll talk about another recipe that I contributed to Rachel’s cookbook for Barley and Chickpea Soup, which is a vegetarian soup made in the slow cooker or Instant Pot. It’s chock-full of good nutrition and fiber. Rachel is co-founder with Polly Conner of Thriving Home, a down-to-earth lifestyle blog that they began in 2012 as a way to encourage and equip moms at home. Check out their blog for lots of great recipes. Their website is one of the top sites for freezer cooking in the online space. You might remember Rachel from Episode 11 when she visited with us to talk about one of her favorite topics, freezer meals. Let’s jump into more deliciousness with Rachel!

Show Highlights:

  • Getting to know Rachel, a busy mom of three who lives in Columbia, MO, and is known as a “Freezer Cooking Evangelist”
  • Why freezing prepared meals does not deplete nutrients
  • Rachel’s first book, From Freezer to Table, published in 2017; it covers how to prep, package, store, and thaw freezer meals
  • How her new book came from the needs of busy families to get healthy meals on the table by using a slow cooker and Instant Pot
  • How every recipe in Rachel’s new book can be prepared in either the slow cooker or Instant Pot---and can be used as a freezer meal!
  • Why you don’t want to fully cook a freezer meal before freezing
  • Rachel’s Beef Bourguignon: A flavorful concoction of stew meat or chuck roast, bacon, aromatics, flour, red wine, chicken broth, tomato paste, soy sauce, thyme, bay leaf, carrots, mushrooms, and potatoes
  • Rachel’s specifics in using a pressure cooker or Instant Pot for freezer meals
  • Safe ways to thaw freezer meals: in the refrigerator, in a cold water bath, or in the microwave
  • Why the Instant Pot keeps food juicier than a slow cooker
  • Why chicken is usually overcooked in the slow cooker
  • Rachel’s rules for knowing your slow cooker
  • Some favorites from the cookbook at the Tiemeyer house: Jack’s Chicken and Dumpling Stew and French Dip Grilled Cheese Sandwiches
  • Breakfasts and desserts, like steel cut oats, egg casseroles, and french toast casseroles
  • How to use “Pot in pot” cooking
  • Liz’s Barley and Chickpea Soup
  • A favorite vegetarian recipe in the book: Pumpkin Chili
  • A random question from the Mason jar about Rachel’s favorite food

Resources:

Giveaway: One lucky U.S. listener or reader can enter for a chance to win a copy of From Freezer to Cooker: Delicious Whole-Foods Meals for the Slow Cooker, Pressure cooker, and Instant Pot by Polly Conner & Rachel Tiemeyer. Post a comment in the comments section at the end of this post and tell me about your favorite slow cooker or Instant Pot recipe. Or if you're a freezer diva, tell me what you like to cook from your freezer! Giveaway ends on January 29th.

Special FREEBIE page for LHT listeners: ThrivingHome.org/lizshealthytable

Top 10 EASY Freezer Meals – This collection of favorites will get you started right away on stocking your freezer.

Instant Pot Cooking Times Chart – We spent years testing these cooking times (for fresh and frozen meals)!

Weekly Menu Planner – A simple printable to help you plan each week.

Freezer Smoothie Pack Bundle – Stock your freezer with delicious and healthy smoothies.

Check out my "Reduce Your Kitchen Carbon Footprint" blog series. In January, we're tackling COMPOSTING: 

https://www.lizshealthytable.com/2020/01/06/reduce-your-kitchen-carbon-footprint-compost-food-scraps-and-kitchen-waste/

Episode 11 featured Rachel's first cookbook, From Freezer to Table: https://www.lizshealthytable.com/2017/09/19/freezer-cooking-with-rachel-tiemeyer/

Website: ThrivingHome.org

Facebook: https://www.facebook.com/thrivinghomeblog/

Instagram: https://www.instagram.com/thrivinghome/

Jan 15 2020

45mins

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67: Celebrate 2020 with Liz Weiss, MS, RDN

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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.

Show Highlights:

  • Five themes to celebrate this year:
    • My birthday in August-- I have cool trips planned in my quest to travel more, like Prague, Budapest, Croatia, Greece, and a cruise with my husband.
    • A healthy planet--We need to reduce food waste and make changes to the way we shop, cook, and repurpose. My action for January is composting. (Look for a new action each month!)
    • Simple, fast, healthy dinners--This is the #1 request I receive, and I have some great shows planned.
      • Today’s recipe is for Easy Red Lentil and Vegetable Soup, which uses split red lentils, extra virgin olive oil, diced onion, mushrooms, minced garlic, celery seed, vegetable broth, shredded carrots, bite-sized cauliflower florets, and fresh thyme.
    • The benefits of eating for health--Everyone is on a different diet for some reason or another. We’ll talk about these diets along with prebiotics, which feed your good gut bacteria.
    • The power of advocacy--We want kids and families to eat healthy foods and be part of a food system that nourishes and feeds us. We’ll cover tips to becoming an advocate, along with how to read the new food labels this year.

Resources:

Black Earth Compost: https://blackearthcompost.com/

Biggest Little Farm: https://www.biggestlittlefarmmovie.com/

From Freezer to Cooker: https://thrivinghomeblog.com/from-freezer-to-cooker

The Best Rotisserie Chicken Cookbook: https://www.amazon.com/Best-Rotisserie-Chicken-Cookbook-Store-Bought/dp/0778806588

Regenerative Agriculture: http://www.regenerativeagriculturedefinition.com/

Kid Food by Bettina Elias Siegel: https://www.amazon.com/Kid-Food-Challenge-Children-Processed/dp/0190862122\

Jan 01 2020

31mins

Play

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

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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 your confirmation number on her website, you’ll receive Jennifer’s holiday cookie recipes
  • An example of a recipe with dates: Chewy Chocolate Chip Cookies
  • A random question from the Mason jar about Jennifer’s first food memory

Resources:

Jennifer's website: 52newfoods.com (where she  shares new recipes each week)  

Instagram: https://www.instagram.com/jennifertylerlee/

Facebook: https://www.facebook.com/jennifertylerlee

Twitter: https://twitter.com/jtylerlee

Giveaway: We're giving away a copy of Half the Sugar: All the Love by Jennifer Tyler Lee to one lucky US winner. Tell me why you'd love to win the book and/or your favorite sweet or savory recipe that's lower in sugar than its original version. Giveaway ends January 1, 2020.

If you pre-order Jennifer's book (before the release date of 12/24/2019), you'll be able to claim 3 HOLIDAY BONUS RECIPES from Jennifer. Click here to learn about the bonus, 

Dec 19 2019

44mins

Play

65: Beautiful Boards with Maegan Brown

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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, Maegan Brown, author of Beautiful Boards, has the complete scoop on creating irresistible boards for every eating occasion.

Maegan Brown is The Baker Mama and author of the stunning new cookbook, Beautiful Boards. She has tips for everything from creating a sensational Cobb Salad Board piled high with all the fixings to a make-your-own Pancake Board, complete with colorful berries, maple syrup, and bacon on the side! Tune in for my delightful conversation with Maegan. If you’re looking for a new way to serve food that’s fun, interesting, and easy, then this is the show for you!

Show Highlights:

  • The story of Maegan, The Baker Mama, who is the mom of four kids under age 8 and is married to her fellow foodie husband, with whom she makes her home in Dallas, TX
  • How Maegan’s blog began in 2012 with a focus on baking but branched out into family-friendly original recipes and entertaining
  • How Maegan’s background is in family-friendly meals that have people gathering around the table to enjoy great food
  • Maegan’s food philosophy revolves around helping kids to have an appreciation for food and the work that goes into growing and preparing it
  • How boards give everyone the freedom to pick and choose the foods they want
  • Why the 1970’s Lazy Susan was the precursor to today’s board meals
  • A look inside Maegan’s book, filled with 50 creative snack, appetizer, holiday, breakfast, dinner, and brunch ideas
  • Why Maegan’s boards are produce-centric, loaded with fruits and vegetables
  • How to start with a small collection of boards and grow your collection as you go
  • Where to get boards: www.boardsbythebakermama.com, World Market, Crate & Barrel, Target, and Trader Joe’s
  • Maegan’s dad’s boards, which are handcrafted from start to finish
  • How to clean a board properly with dish soap and warm water
  • The secret to great boards is that there are no rules; be creative and learn as you go
  • Why boards are approachable and interesting to everyone
  • Maegan’s Cobb Salad board components: hard-boiled eggs, lettuce, pecans, roasted chicken, tomatoes, red onion, croutons, cheese, bacon bits, avocado, and dressing
  • Maegan’s Candy Cane Caprese Board components: mozzarella, tomatoes, basil, olive oil, and balsamic vinaigrette
  • Some of Maegan’s other boards include a Game Day Board, Rainbow Board, New Year’s Eve Board, Princess Board, Vegan Board, and Gluten-Free Board
  • How you can ask the bakery experts in your supermarket to help with your board
  • A behind-the-scenes look at the photography procedure to make the boards look fresh and delicious
  • What’s next for Maegan? “We are enjoying the ride, and we’re working to grow the board business and take it to the next level.”
  • A random question from the Mason jar about the one food that The Baker Mama just doesn’t like

Resources:

WANT TO BUY A BOOK AND A HAND-CRAFTED BOARD? CHECK OUT MAEGAN'S NEW BUSINESS, Boards by the Baker Mama: https://boardsbythebakermama.com/

Website: http://thebakermama.com

Instagram: https://www.instagram.com/thebakermama/

Facebook: https://www.facebook.com/thebakermamablog

Giveaway: We are giving away a copy of Beautiful Boards: 50 Amazing Snack Boards for Any Occasion by Maegan Brown, The Baker Mama, to one lucky U.S. winner. To enter to win, tell me about your favorite way to create snack and/or meal boards ... or tell me why you'd love to win a copy of Beautiful Boards. GIVEAWAY ends December 18th, 2019 (just in time for the holidays)!

Dec 04 2019

47mins

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64: Maria Lichty: Two Peas & Their Pod

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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 the Two Peas & Their Pod Cookbook and 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.

Nov 20 2019

49mins

Play

63: Tieghan Gerard: Half Baked Harvest Super Simple

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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

Oct 30 2019

31mins

Play

62: A Passion for Pumpkin with Maggie Michalczyk, RDN

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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   

Oct 16 2019

40mins

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

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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!

Oct 02 2019

49mins

Play

60: Culinary Travel with Carolyn O'Neil, MS, RDN

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Are you ready for food adventures from around the world? Today’s show is all about culinary travel from the spice markets of Marrakech to the island of Sicily, where a traditional pasta dish is topped with crispy bread crumbs. Join me for a whirlwind journey of flavors with food and travel writer Carolyn O’Neil, who has been a great friend of mine for many decades.

Carolyn O’Neil is a registered dietitian nutritionist who lives in Atlanta, Georgia, but calls the world her home. After 20 years at CNN, where she launched and led the network’s coverage of food, nutrition, and cuisine, Carolyn is now a food and travel writer. She contributes to a number of publications including Atlanta Homes & Lifestyles magazine and Food & Wine magazine. She has authored two cookbooks, The Dish: On Eating Healthy and Being Fabulous! AND The Slim Down South Cookbook with Southern Living magazine.  Carolyn also appears on the Food Network as the “Lady of the Refrigerator” on Alton Brown’s Good Eats: The Return!

Show Highlights:

  • Why Carolyn became interested in culinary travel
  • Sights, sounds, and flavors from Carolyn’s travels to Greece and Italy
  • The benefits of taking a food tour when you travel
  • Why Carolyn suggests “off the radar” locations vs. hot tourist destinations
  • How bread crumbs pair well with pasta dishes
  • How other countries can teach us to repurpose and eliminate food waste (like uses for the rind of parmesan cheese!)
  • South American food highlights: from Lima, Peru and the Amaz Restaurant
  • How kids’ lives can be changed by exposing them to different foods and cultures
  • Carolyn’s experiences with food trends in Vietnam, China, and Korea 
  • Tips and tricks to remember about culinary travel and getting off the beaten path
  • Food trends in the South today which celebrate diversity in agriculture and the fruits and vegetables of the land
  • An easy dinner from Carolyn’s latest cookbook: Honey Grilled Pork Tenderloin with a marinade of soy sauce, ginger, garlic, brown sugar, honey, and dark sesame oil
  • Carolyn’s trip to the Galapagos Islands, where chefs are limited because of what grows there and strict importation regulations
  • Liz and Carolyn share highlights from their craziest culinary trips
  • A random question from the Mason jar: Carolyn shares her favorite inexpensive kitchen gadget, the lemon juicer

Resources:

Ikaia Lodge

Cypress Culinary Tour

https://www.virtuoso.com/articles/virtuoso-communities/Our-Favorite-Vacation-Ideas-for-Food-Lovers

(Great article above with a good list!) 

Lemon Juicer

The Happy, Healthy Kitchen Blog by Carolyn O’Neil

Find Carolyn O’Neil on Instagram, Facebook, and Twitter

www.superhealthykids.com

www.parentsondemand.com 

Sep 19 2019

50mins

Play

59: Plant-Based Juniors with Alex Caspero, MA, RDN

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Are you interested in raising plant-based eaters? From babies and toddlers to kids of all ages, prepping plant-based meals and snacks requires a bit of planning and plotting, but the payoff is a family table brimming with fruits, veggies, beans, tofu, and other plant-based foods. Joining me on today's podcast is Alex Caspero, dietitian, mom, and co-founder of Plant-Based Juniors---better known as, PBJs. She’s sharing lots of tips and words of wisdom about the food choices that exist today. 

Show Highlights:

  • Alex’s background, her website, and her life in St. Louis with her husband and toddler son
  • When Alex was pregnant, she looked for a one-stop website with the information she needed about a plant-based lifestyle, but couldn’t find it
  • How PBJ was created with Whitney English to help other moms who are in the same boat that Whitney and Alex were as new moms
  • How to tap into the PBJ community via the website, Instagram, and YouTube
  • Why the term “plant-based” is more fitting than “vegetarian” or “vegan”
  • The benefits of plant-based eating include lower rates of chronic diseases and higher intake of antioxidants
  • The “A plant on every plate” platform
  • How Alex’s e-book, Plant-Based Juniors: First Bites, is all about introducing a baby to solid food, with high-iron and baby-led weaning appropriate recipes
  • Tofu Frittata Cups--a versatile recipe that works with any vegetables; think of it as baby’s first omelet!
  • Why adding a source of vitamin C to a plant-based iron source (beans, lentils, quinoa, tofu, and broccoli) will increase iron absorption by 4-6 times
  • Why zinc is vital for red blood cell development and immunity, especially in infants
  • Plant-based calcium sources include fortified plant-based milk, broccoli, oranges, beans, tofu, tahini, and almond butter
  • Why pea milk and soy milk are top plant-based milk choices--because of their higher fat content
  • Why a plant-based diet for infants and toddlers should include more fat than you might think
  • Two family favorites for Alex: Tofu Marinara Sticks and Cinnamon Sweet Potato Sticks
  • Why coconut oil should be used occasionally and is ideal for baking and roasting
  • How plant-based eaters can get sufficient omega 3 fatty acids from nuts and seeds
  • Why DHA supplementation is recommended in infancy and pregnancy; it’s plentiful in fatty fish and algae
  • How baby-led weaning can reduce the likelihood of having a picky eater
  • Alex’s favorite go-to family dinners: Lentil Tacos and Pasta with veggies
  • Details about the e-book, First Bites: the nutrition primer to raise your infant or start solid foods in a plant-based way (20 recipes included!)
  • Details about the e-book, The Predominantly Plant-Based Pregnancy Guide: the primer with everything you need to know about a plant-based pregnancy (175 pages!)
  • The #1 question from parents about plant-based eating for juniors is about which milk is best

Giveaway: We are giving away of a copy of the awesome new e-book, Plant-Based Juniors: First Bites. Starting solids can be intimidating, so Alex and co-author, Whitney English, demystify the process. The e-book provides a primer on baby-led weaning, tackles nutrients of concern for plant-based babies including iron, calcium, and omega-3 fats, and serves up 20 colorful and nourishing baby-led weaning recipes, all designed for plant-based eaters. To enter for a chance to win (retail value: $12.99), tell me about your baby's favorite first food and/or why you've decided to go plant-based with your baby or toddler. Giveaway ends on Wednesday, September 11th at noon ET.

Resources and Links:

The Lentil Tacos recipe on Delish Knowledge 

https://www.delishknowledge.com/lentil-tacos/

Predominantly Plant-Based Pregnancy Guide

https://plantbasedjuniors.lpages.co/pregnancy-guide-full/#call-to-action

Plant-Based Juniors: First Bites

https://plantbasedjuniors.com/firstbites/

Alex on Instagram: https://www.instagram.com/delishknowledge/

Whitney on Instagram: https://www.instagram.com/whitneyerd/

PBJs on Instagram: https://www.instagram.com/plantbasedjuniors/

www.plantbasedjuniors.com

www.superhealthykids.com

www.parentsondemand.com 

Aug 28 2019

40mins

Play

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

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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

Aug 08 2019

37mins

Play

57: Summer Produce Celebration with Wendy Reinhardt Kapsak, MS, RDN

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On this week's Liz's Healthy Table podcast, I'm celebrating the best and brightest that summer produce has to offer, and I hope you'll join me by tuning in and sharing your summer produce stories in the comments section at the end of this post. I want to know what’s growing in your garden, what’s for sale at your local farmers’ market, and which summer fruit or vegetable you can’t stop eating. For me ... it's cabbage! I’ve been grilling it all summer and my family has happily joined the obsession.

Today’s guest is Wendy Reinhardt Kapsak, MS, RDN, a mother of three and President and CEO of the Produce for Better Health Foundation (PBH). PBH is dedicated to helping consumers live healthier, happier lives by eating more fruits and vegetables. While today’s show highlights fresh summer produce, I want to remind you that frozen, canned, dried, and even 100% fruit juice all count toward your daily fruit and vegetable consumption. Eating your greens (and yellows, and reds, and oranges ...) may sound easy, but about 90% of U.S. consumers still struggle to get enough fruits and vegetables into their diets. That’s why I wanted to devote an episode to the importance of fruits and vegetables.

On the show, Wendy and I discuss PBH’s new campaign, Have A Plant, aimed and encouraging all of us to eat and enjoy more produce. And we share snack and meal ideas to keep you busy cooking up fresh produce for the rest of the summer.

Show Highlights:

  • Grilled cabbage: try my easy foil packet method to caramelize and sweeten this perfect veggie side dish in less than 30 minutes on the grill
  • Why Americans are not eating the recommended amounts of fruits and vegetables
  • Why most of us need to double our consumption of fruits and vegetables
  • Current family favorites: for Wendy, watermelon, and for Liz, roasted radishes
  • Why “5 A Day” fruits and vegetables is a baseline, but more is better
  • The new recommendation that ½ your plate should be fruits and vegetables
  • The Have A Plant campaign, rooted in behavioral science and extensive consumer research
  • How PBH is changing people’s relationship with fruits and vegetables with a new approach
  • The research from Australia and New Zealand showing that frequent fruit and vegetable consumers report much greater overall satisfaction and happiness with life
  • The emotional AND health benefits of eating fruits and vegetables
  • The importance of exposure to new fruits and vegetables, especially for moms so their kids can cultivate an enjoyment
  • How social media affects food trends with fruits and vegetables
  • Ideas for using summer produce:
    • Whole carrots: roasted, glazed, or shaved in curlicues on salads
    • Watermelon: carved into shapes, grilled, or blended into drinks and smoothies
    • Zucchini: grilled, fried, or spiralized into noodles or on salads
    • Jackfruit: can be used in vegan meals as meat substitutes
  • Tips for using more summer fruits and vegetables:
    • Farmers’ Market scavenger hunt for kids
    • Grill fruits and vegetables
    • Try specialty produce items
    • Use frozen smoothie kits or try a smoothie bar at home
    • Use canned fruit cups for road trips
    • Add dried fruit in trail mix
  • What’s hot in produce for 2020? Wendy says, “The next big thing will be specialty produce items, specialty packaging, and powerful produce pairings.” 

Resources:

For the research and science behind Have a Plant, tune in to the Sound Bites podcast with Melissa Joy Dobbins: https://www.soundbitesrd.com/podcast-episode-123-have-a-plant-the-roots-of-healthy-eating-wendy-reinhardt-kapsak/

Produce for Better Health

- Website: https://fruitsandveggies.org/

- Twitter: https://www.facebook.com/FruitsandVeggies/

- Facebook: https://www.facebook.com/FruitsandVeggies/

- Instagram: https://www.instagram.com/fruitsandveggies/

- Have a Plant: https://fruitsandveggies.org/join-the-movement/

- Jackfruit: https://fruitsandveggies.org/stories/insiders-viewpoint-try-meat-alternative-national-nutrition-month-jackfruit/

- Wiki page on Jackfruit: https://en.wikipedia.org/wiki/Jackfruit

www.superhealthykids.com

www.parentsondemand.com 

Jul 25 2019

45mins

Play

56: Grain Foods: Myths Debunked with Christine Cochran

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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. I met Christine at a conference back in January, and I’m thrilled to get to the bottom of the grain dilemma with her in today’s show. Christine lives in the Washington, DC area with her husband, three kids, and a new puppy. 

Show Highlights:

  • Christine’s background in agricultural economics, traveling and working on farms in Costa Rica and the Czech Republic, and her work at the US Embassy in Nigeria
  • The Grain Foods Foundation, established in 2004; their mission is to provide science-based messaging on the nutritional benefits of grains
  • Grain foods include corn rice, oats, faro, and quinoa--not just wheat
  • How grains are the main source of protein in other countries, but only about 16% of the American diet
  • A gluten-free diet can still include grains like rice, corn, amaranth, buckwheat, tamarind, millet, quinoa, sorghum, wild rice, teff, and oats (although you have to be careful about the processing of oat products)
  • Why wheat is NOT a GMO product
  • Why carbs are getting a bad rap in today’s nutrition circles
  • Why diets of moderation should include grains because they provide fiber, B vitamins, and minerals
  • The forms of wheat as it comes to the food supply: whole milling, flour milling, and cracked milling
  • How a whole grain is made up of the germ, bran, and endosperm
  • The difference in whole wheat flour and refined flour
  • Why “enriched” and “fortified” are important distinctions in flour
  • Why the USDA recommends making ½ your grains whole grains and the other ½ enriched
  • The difference in staple grains and indulgent grains
  • The versatility of grains, like my oven-dried tomatoes to add to pasta with pesto
  • Christine’s favorite go-to pasta with seafood and asparagus
  • How to read bread labels to find 100% whole grain
  • Christine’s favorite grain additions for breakfast, lunch, and dinner
  • Lightning Round: 
    • How Christine uses couscous: mix with tomatoes, bell peppers, onions, and garlic to make a soup with ginger and spices
    • How Christine uses basmati rice: make fried rice with carrots, peas, onion, soy sauce, garlic, and cilantro
  • My recent minestrone soup with leftover tidbits from my fridge and pasta
  • Why grains are good, nutritional, versatile, and social

Resources:

Grain Foods Foundation:   https://grainfoodsfoundation.org/

Find the Grain Foods Foundation on social media:

https://twitter.com/grainfoods

https://www.facebook.com/GrainFoods

https://www.instagram.com/grainfoodsfoundation/

Link to Melissa Joy Dobbins’ podcast, Sound Bites and her interview with Glenn Gaesser on refined grains:   https://www.soundbitesrd.com/podcast-episode-120-refined-grains-diabetes-guilt-by-association-dr-glenn-gaesser/

Jul 06 2019

33mins

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55: Healthy Family Recipes with Julia Nordgren, MD

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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 fresh thyme
  • Why you should get your kids used to eating food with herbs
  • Secrets to veggie prep to save time and get kids involved
  • Julia’s kids’ favorites from the book: fajitas and Brazilian Chicken and Rice Soup
  • For a kid who doesn’t like veggies, use a “gateway” flavor, like teriyaki or taco seasoning
  • Julia’s philosophy on meat: lean, healthy proteins fit nicely into healthy and balanced diets, but most kids don’t eat enough fruits and vegetables
  • Why Julia believes we need to eat as many plant-based foods as possible
  • Tofu Lettuce Wraps, with Boston Bibb lettuce, carrots, red cabbage, hoisin sauce, tofu, and lime juice (ground pork or turkey can be substituted for tofu)
  • How the cookbook is divided into sections covering breakfast, snacks, dinners with more vegetables, and desserts that capitalize on fruit
  • Julia’s favorite snacks: minestrone soup and homemade trail mix (move away from packaged foods)
  • How to use citrus zest or juice to freshen, liven, and balance flavors
  • Kid-Friendly Kale Salad, with couscous, grated carrot, dried cranberries, chopped pecans, and a dressing of balsamic vinegar, maple syrup, dijon mustard, olive oil, and salt and pepper
  • How the salad balances flavors and offers a contrast in textures
  • Julia’s “Aha” moment when she looked at the mess in her pantry
  • How she learned to make Vietnamese Pho
  • Tips for family dinner:
    • Make dinner a priority
    • Have rules about devices
    • Create a welcoming table, even after your kids leave the house
  • Julia’s favorite go-to family dinner: steamed carrots, broccoli, or cauliflower, canned beans, quinoa or couscous, and fresh herbs
  • What’s next for Julia? Travel, a food blogger conference in Alaska, and her next cookbook about feeding teenagers

Resources:

Giveaway: We're giving away a copy of The New Family Table: Cooking More, Eating Together & Staying (Relatively) Sane by chef Dr. Julia Nordgren, MD. (U.S. only, please.) To enter, leave a comment in the comments section at the bottom of this post and tell me about YOUR favorite family dinner recipe. Giveaway ends June 26th.

www.superhealthykids.com

www.parentsondemand.com

www.drjuliacooks.com

Find Julia on Instagram:  @drjuliacooks

Jun 12 2019

53mins

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54: Vegan Diet 101 with Gena Hamshaw

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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

May 29 2019

43mins

Play

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

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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. 

May 09 2019

42mins

Play

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

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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):
  • 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.

Apr 24 2019

40mins

Play

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

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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 actress who moved to Seattle to become a dietitian
  • Why Mary now focuses on coaching and clinical education to promote health and wellness
  • Mary’s book, Serving the Broccoli Gods, which allowed her to be vulnerable in celebrating flaws and sharing stories
  • Mary’s podcast (with her husband) allows her to dive deep into a variety of topics that people have questions about–with humor, fun, and engagement
  • Why people are so confused about nutrition
  • Foods that are confusing and controversial
  • Coconut oil: It’s health impact depends on the individual, the amount, and the type of coconut oil. It’s high in saturated fat and in excessive amounts, it may increase levels of cholesterol, inflammation, and weight gain. It’s delicious, so use it in small amounts. Go for the less refined varieties, like virgin coconut oil. Use it when roasting things like sweet potatoes. A little bit can go a long way.
  • Why you don’t need to buy low-fat canned coconut milk. Just add water.
  • Soy: Is it friend or foe? There are protective properties in soy like isoflavones. It also provides healthy fats, protein, and fiber. Tofu, edamame, tempeh, and soy milk are whole soy products, but beware of extra added ingredients like sugar.
  • Caffeine: Know how it affects YOU. For some people, it can increase blood pressure, insomnia, and anxiety, but for others, it decreases headaches and boosts athletic performance, mood, and outlook. Don’t depend on caffeine to survive the day
  • Kids are nervous enough already and many are sleep deprived, so be on the lookout for kids who consume caffeine. Mary recommends against it.
  • Chocolate: It has beneficial compounds like flavanols, minerals, and even fiber! Go for the least processed forms and the highest percentage of cacao. Experiment with different flavor combos.
  • Kombucha: This is a fermented tea beverage with a very small amount of sugar, bacteria, and yeast. It’s beneficial because of the good bacteria, but it can be expensive. Check out Mary’s homemade “Fauxbucha.”
  • Visit Mary’s website for her free: Mary’s Quick Start Nutrition Guide
  • Mary’s favorite quick family dinner: quick and flavorful soft tacos with refried beans, salsa, avocado, and shredded cabbage

Resources:

Book Giveaway: 

We're giving away a copy of Mary's personal memoir, Serving the Broccoli Gods: True Tales and Tips from a Nutritionist on a Quest. Get ready to laugh along with Mary as you read, Serving the Broccoli Gods. This book is packed with nutritional tips wrapped around the lighthearted and humorous tale of Purdy’s journey of transitioning from a gritty New York City actor to a registered dietitian. It takes the dull edge off of nutritional education in favor of a creative and uproarious perspective that will have readers laughing and learning simultaneously.

Mary's website: http://marypurdy.co/

Facebook: https://www.facebook.com/MaryPurdyRD

Twitter: https://twitter.com/MaryPurdyHere

YouTube: https://www.youtube.com/marypurdy

Instagram: https://www.instagram.com/marypurdyRD/

Get Mary's Quick Start Nutrition Guide. Click here!

Recipes discussed on the show:

Link to Ellie Krieger's dark chocolate tofu mousse: 

https://www.foodnetwork.com/recipes/ellie-krieger/dark-chocolate-mousse-recipe-1945893

Link to Liz's Chocolate Pumpkin Whoopie Pies: 

https://www.lizshealthytable.com/2011/05/23/chocolate-pumpkin-whoopie-pies/

Mary's Fauxbucha recipe (Mary's alternative to kombucha): 

http://marypurdy.co/fauxbucha-marys-alternative-to-kombucha-quick-cheap-healthy-recipe/ 

Apr 11 2019

43mins

Play

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

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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 tips
    • Have a plan and use it for shopping
  • Making vegetables more appealing to teenagers:
    • Use veggies with dips, roast veggies to bring out the sweetness, and make quesadillas with veggies
  • How to wean kids off too many carbs:
    • Know the difference between whole grains and refined grains, which have added nutrients
    • Use carbs as part of the meal and not the whole meal
  • How to deal with kids and their endless snacks:
    • Think of snacks as mini-meals to fill in the nutrient gaps
  • Low-sugar options for desserts:
    • Limit soft drinks and sugary “fake” juice drinks
    • Cut back on sugar in most recipes
  • How to get healthy omega-3 fatty acids, which are good for the heart, brain, and eyes:
    • Get these healthy fats in seafood, walnuts, flaxseed, edamame, and soy
  • How to make healthy substitutes for chicken fingers:
    • Try fish fingers or “no fry” chicken fingers
    • Read labels on frozen chicken fingers to find the most protein and the least amount of sodium
  • Adding more fermented foods to your diet:
    • Add kefir to fruit smoothies and sauerkraut to sandwiches
  • Getting enough calcium when dairy is a problem:
    • Look for calcium-fortified foods, broccoli, kale, almonds, and salmon and sardines with bones
  • Cooking with more spices and less salt:
    • Make your own seasonings, like taco seasoning
    • Use fresh herbs, lime and lemon juice,  zest, and use Diamond Crystal Kosher salt
  • How to please both meat-eaters and vegetarians:
    • Make a veggie lasagna and put meat in half of it
    • Use “build your own ” nights for pizza, tacos, and Buddha bowls
    • Grill portobello mushrooms and serve as burgers
  • Incorporating more inexpensive whole grains:
    • Try Trader Joe’s 10-minute grains that cook quickly
    • Don’t be afraid to try tabouli and couscous
  • Tips for feeding an athlete:
    • Try Chicken of the Sea Infusions, which are ready-to-eat seasoned tuna snacks
    • Other ideas include Greek yogurt, cheese sticks, hummus with carrot sticks and crackers, Bush’s bean dips, peanut butter and jelly on whole wheat, ready-made smoothies, and milk

Resources:

www.superhealthykids.com

www.parentsondemand.com

USDA's Choose MyPlate

Eggs for Dinner recipes from the LHT blog

30 Meal Planning Tips from Registered Dietitians

 Jessica Levinson's podcast interview on Dinner Dilemma Solved

You can find my FREE 7-Day Meal Planner and aisle-by-aisle Supermarket Shopping List printables over on the Freebies section of my website.

To find out how many vegetables your kids need each day, visit Choose MyPlate. The amount may surprise you.

12 Tips for Getting Teens to Eat Vegetables Happily

Whole Grains versus Enriched Grains. Slice for slice, enriched white bread, as well as other enriched grain products, are a good source of iron and four B vitamins; thiamin, niacin, riboflavin and folic acid, as well as complex carbohydrates.

Pumpkin Maple Pancakes recipe

Tips for reducing added sugar from your kid's diets. Listen to my podcast with Laura Hoover, MPH, RDN.

My recipe for Mango Soft Serve.

The scoop on omega-3 fats. They're good for your heart, eyes, and brain ... but how much should you get each day? Visit Always Omega-3s for the answers.

Lentil Alphabet Soup recipe.

Products Mentioned:

Bush's Beans seasoned savory canned beans and Bush's Best Bean Dips

Chicken of the Sea Infusions

Trader Joe's 10-minute grains

 Buddha bowl meal ideas:

Asian Beef Bowl

Tuscan Tuna Bowls

Jessica Levinson's build-your-own buddha bowl

Apr 10 2019

45mins

Play

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

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Today’s show is the second in a two-part series on probiotic supplements. Last week in Probiotic Supplements (Part 1), we explored probiotics: What are they?  How do you choose the strain that’s right for you?  And how do you know if you’re really getting what you paid for? Read on for what you'll learn in Part 2 of this series!

In Part 2 of our Probiotic Supplements series, 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.

What you’ll hear in this episode:

  • Why most probiotics will be more beneficial if stored in the refrigerator
  • Why the most efficient doses of probiotics contain billions of CFU’s (colony-forming units)
  • Why probiotics won’t “go bad,” but the potency can’t be guaranteed beyond the expiration date
  • How some probiotics can positively influence IBS symptoms
  • A link to an NCBI study on Lactobacillus plantarum 299v and how it improves symptoms of irritable bowel syndrome (IBS)
  • Listen to episode #32 on the Low FODMAP diet for IBS with Kate Scarlata, RDN to learn more about IBS
  • How probiotics might interfere with medications (or vice versa)
  • How to take probiotics and antibiotics together
  • Why a type of yeast called Saccharomyces Boulardii (S. Boulardii) may be beneficial when you're taking antibiotics
  • Why probiotics can be harmful for those who are immunocompromised
  • Tips for knowing when you’re getting a specific strain instead of random bacteria
  • Why long-term studies are difficult to do
  • Using specific strains for various ailments, like anxiety and constipation
  • The new research on probiotic use in treating mental health conditions
  • Tips for choosing probiotics for adults and kids: look at the relevant research
  • Why consumers need to look for the accurate strain ID numbers on the label and even request evidence from the manufacturer
  • Liz's upcoming article in Today's Dietitian on probiotics for vaginal health

Resources:

www.usprobioticguide.com

www.jarrowprobiotics.com

www.superhealthykids.com

www.parentsondemand.com  

Mar 13 2019

29mins

Play

iTunes Ratings

193 Ratings
Average Ratings
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48
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2
5

Informative and fun!

By Labrescuer - Dec 01 2019
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Love the healthy meal information, interesting guests and nutrition tips.

Fun to read and listen

By JMPK11797 - Jun 22 2018
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The website and these podcasts are filled with awesome bits of information and delicious recipes.