Have you tried making yogurt cheese yet?  Basically it’s just draining the extra water out of yogurt until it’s more thick like a cream cheese consistency.

It’s a fabulous substitute to all things creamy.  We mostly use it as a sandwich spread (as you would with cream cheese), but it can also be used as a high protein, low-fat substitute for mayo, sour cream, dips, or you know what would be good… mixing some with peanut butter for a creamy spread.  MMM, If you could see me now, you would see me drooling.

Here is the super easy method:

• Scoop plain yogurt into cheese cloth (double layered), over a colander, over a bowl. My only colander is super huge, so I used the steam basket from my rice cooker.
• Put in fridge till desired consistency (the longer in the fridge, the thicker it will get)  But generally overnight at least!

  Can’t find cheesecloth?  I had been to several grocery stores and they either “were all out” or didn’t carry it, or I couldn’t figure out which aisle they would keep it.  I finally found some at Bed Bath and Beyond if anyone is looking.

This time we spread it on bagels.  Plain is good, but I had some strawberries, so we mixed them in.

Arranging it to look like a butterfly is always a fun way for breakfast or a snack for some kids..  My kids think they are too old for butterfly bagels..  When did that happen??

Today’s healthy meals idea is going to be a little different.  SHK reader Christine was looking for some toddler menu ideas and so, rather than a family meal plan, this week I’ve got a meal plan specifically for preschoolers!

A few weeks ago, Blue Mountain Organics sent me a treat to try!  It was the snack bar Coco Joy.  I did not share it with my kids! It was too delicious, and I needed a treat.  It’s raw, vegan, organic, and contains only the most simple ingredients, yet soooo yummy.  The only thing in these snack bars is:

Coconut, Cashews, Dates, Almonds, Agave, Cacao, Vanilla.  

So, if you are looking for some raw, vegan, organic, awesome food, check them out.

*Don’t forget the printable meal plans are here.

(Bringing our lunch at Disneyland)

What’s the difference between fruit salad and fruit salsa?  Not sure? The only thing I could come up with is how finely you chop the fruit.  Another difference of course is eating fruit salad with a spoon, vs. salsa you have permission to dip other food into it.

My kids would be eating all day if I let them.  But when I have a snack on the table, at a predetermined time, they are pretty good about going for what I prepared, as opposed to pretzels and granola bars (their go-to snack of choice)

Tooty Fruity Salsa!!

We love fruit salsa with fresh fruit of course, but fresh fruit get’s eaten pretty fast around here, so many times I have to resort to my stock pile of frozen goodies.

This frozen bag had

• mangoes,
• pineapple and
• strawberries. Then I added a few
• frozen blackberries. 

I microwaved for 2 minutes at 30% power.  The fruit was still a little frozen, which I liked better for chopping.

For a mix-in for flavoring, we used

• drizzle of honey
• coconut
• grated ginger

We have also used mix-ins like

• Orange juice
• lemon juice or lemon zest
• agave nectar
• granulated sugar
• a little corn starch to thicken it up
• fruit preserves (like jam)
• Vanilla extract
• Yogurt

Then, we used whole wheat pita chips, sliced and baked with cinnamon on top.  We’ve also cinnamon baked some whole wheat tortilla’s in the past.

Great recipe for an after school snack, or anytime eating.

Related recipe: Tropical Fruit Salad with toasted coconut

A strange thing happened this year on vacation.  Normally my kids are dying to eat fast food, because the rest of the year we don’t.  This year however, they never asked once! Very surprising. 

Sometimes on vacation, even with the best intentions of not eating out your whole trip (like I had), you arrive to visit your wonderful family and all of a sudden, you all end up at a restaurant.  It happened to us twice last week .   So, when you find yourselves in a similar situation with your kids, here are some tips to keep your meals on the healthy side, while enjoying the time out.

• Drink water! Your kids really don’t need a glass of soda.  They  end up drinking more than they eat the food.  Soda is either filled with high fructose corn syrup, or Aspartame.   Kids don’t need either of those!
• Go in with a plan- Most restaurants have an online menu.  Decide before you go what choices you will give your kids. It may not always be the “Kids Meal”, could be an appetizer that is a better option. One resource I found is, Healthy Dining Finder,
• Substitute- I learned this lesson too late in life.  Most restaurants that serve sandwiches or burgers will have whole wheat buns, even if it’s not listed on the menu! Ask for a whole wheat bun.  That small difference will add a little extra nutrition to your child’s meal.  Alliance for a Healthier Generation has a pdf with some substitution ideas.
• Let your kids share a meal.  Certainly each child does not need their own kids meal.  Generally, kids don’t finish their meal in a restaurant anyway, so why waste money on their uneaten food?
• Look for any fruits and veggies on the menu. It’s easy to eat meat and bread at a restaurant, but then everyone ends up feeling stuffed and crabby. Do they have small side salads?  Side of veggies?  Apple bites? Applesauce?  Cup of peaches?
• Leave the fatty condiments off.  Ketchup without the mayo doesn’t taste THAT different, does it?
• Do they have soup?  The sooner your kids can fall in love with this food, the more options will open up to you in choosing healthier fare.

Is fast food your only option?  Check out this interactive fast food Menu

Do you have more ideas?

Share in the comments, and don’t forget to enter the Chiquita giveaway (ends tomorrow).

Related post: Fast Food

Healthy Tip for the Day:  Stop using food to comfort your kids.  Usually it’s unintentional, nevertheless you should be mindful to know if you are doing it.  You are doing guilty if you’ve ever said, “You skinned your knee?” followed quickly by,  “Do you want a snack?”

Photo of the week:

Went to the zoo with TJ and the rest of the first graders from our Elementary School.  We had a blast of course!

My kids have been hard at work earning their tickets to Disneyland.  We have 15 fleece blankets to tie, and we get 5 free Disney tickets.  My mother in law gave us ALL the fleece.  My Grandma lives in So.Cal, so we’ll stay with her! I think I’m more excited than the kids!  The best part is that my semester will be over and I can finally relax!  (blurry pic, sorry)

New menu plan!

*The lettuce wrapped taco idea was provided by reader Chelsea. Here is what Chelsea said:

Here’s an idea you can share. I use the leaf of cabbage as a taco shell… Well it wasn’t a taco but it had a delightful chicken salad in it and we held it like a taco! One child holds it like a taco and eats it that way and they other just uses it like a bowl. I am sneaky though.. The cabbage was in the chicken salad too.

Thanks Chelsea!!  If you have a healthy meal idea that I share on the blog, I will send you a FREE Healthy Habits Plate for sending your ideas to me!  (Limited time only). So Chelsea, send me your address, and I’ll send you a plate!  Thanks!

This week I’ll share:

• Tofu Smoothie
• Applesauce bread
• Cottage cheese pancakes

If you’ve been in the yogurt section lately, you may have noticed Yoplait has Greek yogurt now for $0.99.  We like Greek Yogurt (extra protein, and extra creamy!).  Also, Yoplait’s flavored Greek Yogurt has regular sugar, as opposed to the High Fructose Corn Syrup.

I’m not aware if these coupons rotate or not, but currently there is a coupon for $0.30 off Yoplait Greek Yogurt on the coupons.com site!  So get it before it rotates away.Click Here

Post note: Dear Kim- We also like Dannon! We aren’t picky

I got a sweet note from a preschool teacher following my presentation on healthy eating several weeks ago.  Just goes to show you… kids are super teachable!

We are learning the letter Y this week.  Yesterday I put the words "Yum" and "Yuck" on the board and asked them to each name a thing that is yummy and yucky.  They named for our "Yum" list:  apples, strawberries, oranges, carrots, bananas, grapes, etc.  All good!:)  For our "Yuck" list they named a can, a piece of wood, carpet, etc.!  After a few weeks they still remember your lesson, especially the book about the goats and all the bad things they ate!  For 4 year olds that’s really good.  You made a great impression on them.

Thanks!

Heather

After every life event I have the same thoughts,

After my next test, I’ll spend more time in kitchen….

After TJ’s birthday, I’ll make more bread…

After the PTA fundraiser, I’ll soak my beans, rather than get them out of a can.” 

And what happens next: Another bigger and more time consuming thing!

So as a result, this menu plan is going to be Crockpot week or:

“I have no time to be in the kitchen” plan, but if possible, I’ll stick the kids in the kitchen in my place.”

If you have a healthy recipe you think our family would enjoy for future menu plans, feel free to email me a link, or the recipe, and I’ll be happy to link to your recipes in future meal plans! Thanks!!!

Disclaimer: All my children are in school, and I actually send them sandwiches in their lunch every day. These lunches are ideas if you need variety! 

Printable Meal Plans

If there is ever something in my menu that I didn’t post the recipe or link for (generally because its in one of my cookbooks), feel free to email me, and I’ll get it to you. amy@superhealthykids.com

What to look forward to this week: (subject to change if something doesn’t turn out right)

• Party/ Finger food
• Red Cabbage
• Coconut nests
• Crockpot recipe
• Indoor activity idea

Here is a new menu plan… If you get a chance, go check out the cute sidebar image for the link to the printable menu’s!

Also, we need your help!

This group; XX1st Century Kids 1st foundation is trying to win $50,000 to provide low income kids in the Chicago area with healthy food and lifestyle choices.  They just need your votes to win!!  Go here to vote!

Although I hate to be in charge, I love helping out at the class holiday parties, at the kids school.   However, my running BFF, Eliece, is in charge of her son’s 5th grade class Valentine Party this Friday.  She wanted to put a healthier spin on it, considering they’ll get plenty of candy when they exchange cards, so this is what she came up with!

Heart Healthy Valentines Party!

5 FUN ACTIVITIES THAT ENCOURAGE HEART HEALTH

1. Our HEART needs Exercise:

• throw a bean bag onto a poster-sized grid with different exercises in each square
• roll dice (or spinner)
• do the exercise the bean bag lands on that number of times (or for that many seconds)

2.  Our HEART needs Friends:

• She made a game , A paper grid they get friends to initial. For example:  someone who has read all 5 Percy Jackson books, someone with a clean desk, someone who takes dance lessons, someone with the same birthday month as you they have to get a different person to initial each box (there are 20) then they get a prize (bouncy ball).  Click here for the game download.

3.  Our HEART needs Hobbies/activities you enjoy

• Craft:  Make a key ring that says I (heart) ______________
  It is actually a clip they can put on their backpack, so clips, string, alphabet and heart beads.  Example:  I basketball    or Imusic  (whatever they like doing)

4.  Our HEART needs to Serve

• make a gift for teacher:   each child writes 3 specific things they like about Mrs Day.  Put them all in a jar for her to read

5.  Our HEART needs Healthy Food

• make own trail mix (Ziplocs, pretzels, fish crackers, raisins, m & m, etc.)
• fruit shish-kabobs (skewers, apple chunks, pineapple, grapes, strawberries)
• water

Some great ideas, right!  Changing Valentines from a sugar fest is a healthy way to show your kids you truly love them!