Surprising nutrition tips for spring

Spring is the time for growth — including personal growth. Time to clean up your comfort food-nomming eating habits from winter and replace them with some new spring habits.

Spring-clean
your eating habits

While you’re spring-cleaning the rest of your house, don’t forget the kitchen, cupboard and fridge. The best way to get healthy is to have plenty of good food available. We won’t make you throw out all the junk food (everyone needs a little treat now and again), but we'll help you get the advantage when it comes to eating right. What makes the following nutrition tips so surprising? They take you back to the basics -- and they work.

Step 1: Stock up on spring super-fruits and vegetables

Superfoods are all the rage in the nutrition world, but many of the veggies we all know and love are just as super as acai. Buying seasonal vegetables has the bonus of making sure they’re at their peak, when they’re packing the most nutrients they can. We recommend buying them from the farmers' market so you know exactly how they’re grown (or more importantly, how they’re not grown — with crazy chemicals in unnatural circumstances).

On your next shopping trip, pick up these spring powerhouses.

VegetablesGreen peas: Filled with vitamin C and thiamin, green peas help allergy sufferers and help ward off depression.Artichokes: Skip the can and learn to cook them fresh, because artichokes contain cynarin and a probiotic called inulin. They help with digestion and actually make other foods taste better by stimulating your taste buds.Asparagus: Packed with vitamin K, vitamin A, protein and folate, this spring green helps transport calcium to your bones and boosts your immune system.Fava beans: High in fiber, iron and protein, these oft-overlooked beans work to lower your cholesterol and (bonus!) stimulate sexual desire.Lettuce: Think anything but iceberg here! Different kinds of lettuce are all chock-full of antioxidants and come in a variety of colors that will make your salad more appealing (and tastier).Arugula: A great addition to salads because of its peppery flavor, arugula is a source of magnesium, which helps strengthen bones, keeps your immune system going strong and aids in muscular health.Radishes: Eaten with broccoli, they work together to ward off cancer. They’re also a great source of vitamin C in their own right. The leaves are also edible and may be even better for you, with even more vitamin C, calcium and protein.Green onions: Also called scallions or spring onions, these little guys are packed with an antioxidant that lowers your blood pressure and reduces your risk of heart disease. They also act like an antihistamine, which is great for people with allergies.Spinach: Popeye would be proud. This leafy green is an unexpected source of vitamin C, as well as folate, betaine, lutein and zeaxanthin. It helps ward off age-related eyesight issues, gives you more energy for exercise and boosts your immune system.Spring squash: The nutritional properties of squash depend on what kind you get, but they’re all packed with bonuses. Plain old yellow squash has vitamin C, folate, beta carotene, calcium and all 10 of the amino acids your body needs but doesn't produce.

FruitsStrawberries: Packed with fiber and vitamin C, strawberries protect your heart and increase good cholesterol. They also lower your blood pressure and help ward off cancer.Sweet cherries: Cherries are high in potassium, antioxidants and fiber, but lower in calories than many fruits. But eat them whole instead of in a pie, where you’ll add unnecessary sugar to the mix.Apricots: Beta carotene, potassium, fiber and vitamin C make apricots an excellent choice for spring. They help prevent heart disease and are great for your eyesight, and even lower in calories than cherries. (Feel free to enjoy them dried, though they do have more carbs that way.)Berries: Berries of any kind are loaded with antioxidants. The other benefits vary from fruit to fruit, so enjoy as many varieties as you can.

While just about any seasonal fruit is better for you than cake or cookies, research before you buy to stick with those that have a lower sugar content.

Step 2: Eat leaner meats

There’s nothing wrong with a little red meat in your diet, but most of us get too much. Cut down to red meat once a week (and keep your portions in control — a serving size is about the size of a deck of cards). Look for fish and chicken instead.

If you’re worried about mercury in your diet from sea creatures, opt for “light” tuna over “white” tuna. White tuna is albacore, which is larger and older when caught, so it’s had more time to accumulate mercury (three times as much)!

When selecting your cuts of chicken, don’t automatically go for white meat. While it’s true that white meat has fewer calories, it also has less iron, zinc, thiamine, riboflavin and vitamins B6 and B12. And as any chef will tell you, it also has more flavor!

If you’re just craving beef, avoid the drive-through and make it at home. Choose cuts with the least amount of visible marbling (fat). The leanest cuts are top sirloin steak, top and bottom roast or steak, eye of round roast or steak, and sirloin tip side steak.

Limit your consumption of organ meat, though, to no more than once a month. Things like liver are packed with cholesterol. If you’re going to eat it, do it on your cheat day and go for gold — fry it up and enjoy, then be extra-good next week.

Step 3: Eliminate overprocessed breads

White bread, even enriched white bread, is only made with one of the three nutritious parts of the wheat berry, the endosperm. That means a lot of the nutrient heavyweights, like fiber, vitamins B6 and E, zinc, chromium, folic acid and magnesium are stripped out.

But don’t just grab for any “wheat” bread on the shelf. You’re looking for bread made with 100 percent whole grains (whole grain or stone-ground, not enriched wheat flour). If you can’t pronounce the ingredients, skip it. It should have 120 calories or fewer, and 3 grams of fiber or more per slice.

Better yet, buy a bread machine and learn to make your own. Once you get the whole yeast thing down, it’s easier than you think! Just look for healthy recipes that don't contain white flour.

Step 4: Getting more healthy foods in your diet

We’re sure there were more than a few of the spring superfoods we listed you just don’t like. But there are several ways you can sneak them into your diet.

Use spaghetti squash instead of pasta and top it with a homemade tomato sauce with spinach and artichokes.Make a pesto using spinach, radish leaves and arugula, which is much more flavorful than the traditional pesto. Toss it with some whole-wheat pasta and a lean protein like shrimp or chicken.Make a puree of yellow squash and heat it with a few ounces each of sharp cheddar, jack cheese, ricotta (another surprising superfood), Parmesan and your favorite spices. Toss it with some tricolor pasta for a healthier mac and cheese.Make a salad of leafy greens, arugula, diced radishes, broccoli florets, green onions, fresh spinach, cooked artichoke hearts and fava beans, and top it with homemade strawberry or raspberry vinaigrette. No need for croutons; the radishes will provide plenty of crunch.Serve steamed asparagus with a dijon-based sauce instead of hollandaise, or steamed squash and red peppers tossed with low- or no-sodium seasoning alongside a lean cut of chicken topped with a broth-based mushroom sauce or marinated in just a touch of dark Mexican beer, low-sodium soy sauce and fresh lime juice.When you’re on the go, pack a snack of dried apricots and sunflower seeds to keep your energy up.Make a smoothie with frozen yogurt and a mix of berries, including strawberries.More nutritious tips

6 Super foods for your heart
Brain power: Eat to improve your memory
The anti-inflammatory diet: Eating foods to heal your body

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3 Naughty holiday drinks

Nothing Says Christmas Like A Sexy Sparkle!Growing up, being on the naughty list was a bad thing. It meant Santa was not going to bring you any presents. As you grow up, you learn that being naughty is far more fun than being nice, so whip up a few of these sassy cocktails for your holiday soiree. Being naughty has never been so much fun.

Enjoy a sexy cranberry sparkle or grab a glass of Santa's hot and dirty martinis for a sinful sip that's light and refreshing. Just watch out -- a few of these drinks may have you doing naughty things.

Mistletoe margarita recipe

Recipe adapted from The Food Channel

Serves about 2

Ingredients: 6 ounces tequila8 ounces pomegranate juice2 ounces sour mix2.5 ouncesorange liqueur (or triple sec)2 ounces cranberry juiceFresh orange zestGreen sprinkles for garnishCranberries for garnishIceDirections: 

Place ice, juices, orange liqueur, sour mix and tequila in a blender. Blend on low until smooth.Dip a glass in water and then in the green sparkles to coat the rim. Pour the margarita into the glasses and enjoy!

Santa's hot and dirty martini recipe

Recipe by Voli Vodka

Serves 2

Ingredients: 3 ounces Voli Lyte vodka1 ounce olive JuiceDash of Tabasco sauceOlives for garnishDirections: 

Shake the vodka and olive juice together in a chilled martini mixer. Strain into a martini glass and serve with a dash of Tabasco sauce.

Sexy cranberry sparkle recipe

Serves 2

Ingredients:4 ounces cranberry juice2 ounces vodka2 ounces ChampagneCranberries for garnishDirections:

Mix juice and vodka together in a chilled martini mixer. Pour into a Champagne flute. Top with Champagne and garnish with cranberries.

More holiday cocktail recipes

Christmas cocktail recipes
Festive holiday cocktail recipes
Colorful cocktails for the holidays

Parenting with multiple sclerosis A mother's story

Understanding multiple sclerosis
Rising to the challenge
and beyond

Being a parent is never an easy job, but adding the challenge of a debilitating disorder such as multiple sclerosis makes the days that much harder. Hear the inspiring story of how this mom is rising to the challenge.

March is National Multiple Sclerosis (MS) Awareness month. MS is a chronic disease that affects the brain and spinal column and is twice as likely to appear in women than men. According to the Multiple Sclerosis Foundation, more than 2.5 million people around the world are living with MS. The symptoms take a toll on the body and can make keeping up with the busy lifestyle of a mom very difficult. SheKnows had a chance to talk with Tracy, the mother of a preschool girl; Tracy is living with MS. Tracy shares openly and honestly what life as a mother with MS is like.

SheKnows: When were you diagnosed with Multiple Sclerosis?

Tracy: I was officially diagnosed in August 1999.

SK: What were your first symptoms?"An MS diagnosis is not a death sentence. Does it alter your life? Yes, but there is no reason why life can't be normal and fun."

T: My first symptom was in 1997. I had a grand mal seizure for no apparent reason that wiped out my short-term memory. Unfortunately, I was in graduate school, which meant that I no longer remember the majority of what I had learned, and despite my best efforts I had to take a medical leave of absence. I then worked with a therapist to improve my memory, got a job doing data entry and later went on to work as an administrative assistant for a firm in the legal field.

After that I was told I had a seizure disorder, began medication and went on with my life. I got married and one day woke up with severe vertigo. I had no idea what was wrong and went to numerous doctors. I eventually ended up at the neurologist, who said that he had thought I had MS, but he needed more than one relapse to officially diagnose me. We did a spinal tap, an MRI and I then started on Copaxone, which is a daily medication that I inject.

SK: What is the most challenging part about having MS?

T: Learning to live with the fact that there is no way to know when a relapse will occur.

SK: How does MS interfere with your daily life as a mom?

T: My daughter is very energetic and always want to play and do things with me. Often she can run faster than me, or she doesn't understand that I need to sleep a lot more than she does. She doesn't understand that I'm not the energy machine that she is and that I need relaxation time. She also doesn't understand the shot I give myself every day and has said that when she grows up she'd like to give herself a shot like I do. I tried to explain, but I don't think a 3-year-old really understands that doing a shot isn't a good thing.

SK: Is there anything you would like people to know about MS?

T: An MS diagnosis is not a death sentence. Does it alter your life? Yes, but there is no reason why life can't be normal and fun. I'm in moms' clubs, I hike, bike ride, exercise and I worked until my daughter came along. By the way, we were unable to have biological children and we chose to adopt. My diagnosis with MS did not hold me back or stop me. I only stopped working because the thought of the long days combined with raising my daughter and running our household seemed overwhelming for not much money after day-care expenses.

Parenting with a chronic illness >>SK: What can others do to support a friend or relative with the disorder?

T: Have sympathy for their fatigue, since MS is not obvious. Unless someone's condition has gotten to the point where they are not independent, in a wheelchair, using a walker, etc., to the outsider the person looks perfectly normal and healthy. But their foot may be numb or they may have some other issue that is not obvious. Offer to run errands if they are house-bound because of a relapse. No one likes to have to beg for help, since with MS a plaque can occur anywhere and cause any number of things, ranging from vision loss and numbness to incontinence.

More on moms and health

Mom's balancing act: How to take better care of yourself
5 Fitness tips for busy moms
Happiness secrets for busy moms

DIY salad dressing tips

Step Away From The BottleAlthough store-bought salad dressings are convenient and tasty, nothing compares to homemade. Plus, making your own dressing can save you money and is often healthier. Learn how to make the best DIY salad dressings with these easy tips.

Even when you’re rushed to get dinner on the table, making your own salad dressing only takes a few extra minutes and can be tailored to your family’s tastes. You can make a big batch that you can easily use all week long.

Substitute yogurt

Creamy dressings like ranch are delicious, but are usually mayonnaise-based and high in calories. Lighten things up with nonfat Greek yogurt to create a satisfying but healthy dressing. Replace the mayonnaise with nonfat Greek yogurt and mix with buttermilk and herbs for a “skinny” ranch dressing (pictured above with chipotle for added flavor).

Check out this yogurt salad dressing recipe >>Texture

Ingredients can be added for flavor as well as texture. Add-ins like mustard, grated Parmesan cheese and even avocado can boost the taste of a dressing while also making it creamier in texture.

Shake well

One of the secrets to a great salad dressing is to shake well, which helps all the ingredients blend together, or emulsify. A simple vinaigrette can be shaken by hand in a cruet, while thicker dressings should be blended in a food processor until smooth.

Get creative

Another great way to make your DIY salad dressing stand out is to get international inspiration. Instead of the usual ingredients, try using tahini for a Middle Eastern feel or miso for Asian flare. Other great ingredients to try out in your dressings are sesame oil, lime juice, teriyaki sauce and chipotle peppers.

Get inspired with this miso salad dressing recipe >>Use herbs and spices

A simple vinaigrette consists solely of oil (usually olive oil) and an acid (such as vinegar or lemon juice). Use this as a base and build on it by adding your favorite herbs or spices to create an exciting new salad dressing. Dried herbs and spices like cumin, paprika and oregano can instantly give new character to a dressing. In the winter, fresh sage would be a lovely addition, while nothing says summer like fresh basil.

Basil vinaigrette recipe

Makes 1 cup

Ingredients:1 small bunch basil, roughly chopped3/4 cup olive oilJuice of 1 lemon1 tablespoon Dijon mustardSalt and pepperDirections:

Put the basil, olive oil, lemon juice and mustard in the bowl of a food processor and pulse a few times. Process until fully combined.Season with salt and pepper.Serve immediately or store in a cruet in the refrigerator for up to one week.

More DIY salad dressing ideas

Avocado, lemon and pepper salad dressing
Honey mustard citrus salad dressing
Pink grapefruit salad dressing

Stuffed cabbage recipe

We pulled stuffed cabbage out of its 1970s rut and gave it a modern day makeover with bold flavors. Garlic, allspice and the unexpected use of Granny Smith apples add sweetness and tang to this otherwise dull and boring dinner.

take out the "stuffy"Stuffed cabbage recipe

Serves 6

Ingredients:2 quarts chicken stock1 head green cabbage, cored2 tablespoons unsalted butter1 medium onion, minced2 garlic cloves, finely chopped2 cups cooked brown rice1/4 teaspoon kosher salt12 ounces ground pork1 tablespoon ground allspice1 tablespoon minced fresh Italian (flat-leaf) parsley1 medium green pepper, seeded and minced2 stalks celery, minced4 cups tomato puree2 Granny Smith apples, peeled, cored and chopped1/2 cup sour cream, plus more for garnishDirections:

In a large nonreactive stockpot, bring chicken stock to boiling. Add cabbage, cook two to three minutes or until outer leaves are bright green and tender. Lift cabbage from stock, and remove outer leaves. Return cabbage to stock; repeat until all leaves are cooked. Reserve two cups cabbage cooking stock. Using a paring knife, remove any thick veins from the middle of each leaf.In a medium skillet, melt butter over medium heat until foaming. Add onion and garlic, and cook until translucent, about four minutes. Remove from heat, let stand five minutes. In a large bowl, combine onion mixture, rice, salt, beef, pork, parsley, green pepper and celery until well mixed.Add 1/2 cup rice filling to one cabbage leaf. Fold sides of cabbage over filling, and, starting with the stem end, roll the cabbage up like a burrito. Repeat with remaining leaves and filling.Line a 5-quart Dutch oven with parchment paper. Transfer stuffed cabbage leaves to Dutch oven.In a large bowl, combine tomato puree, apples and reserved cabbage stock; pour over cabbage leaves. Bring to boiling, reduce to a simmer. Cook one hour or until cabbage is fork-tender.Remove cabbage from Dutch oven; transfer to a serving platter. Whisk sour cream into pan juices and pour over stuffed cabbage. Serve warm with additional sour cream.

More St. Patrick's Day recipes

7 Lucky St. Patrick's Day cocktails
St. Patrick's Day dessert recipes
Low-carb St. Patrick's Day recipes

On-the-go snack essentials

8 Healthy
Portable SnacksKeep these healthy grab-and-go snack essentials in your pantry, car, purse or desk, and you'll never have to hit the vending machines and convenience stores. Buy them as pre-portioned snacks, or save money and bag them yourself.

Trail mix

Sure, you can buy trail mix already made up, but that's no fun. You and your kids can come up with an endless variety of trail mix concoctions tailored to suit each picky eater and filled with energy-boosting foods such as sunflower seeds, nuts, dark chocolate pieces, raisins, dried cranberries, pretzel bits, popcorn, cinnamon-flavored cereal and more.

Health: 9 More good-for-moms snack ideas >>

Fresh fruit

It doesn't get any easier than this. No matter where you're headed, you can tote apples, pears, bananas, grapes or any of your beloved fruits or berries. Most fruits come in their own containers, so to speak, but even modified fruits (think delicious applesauce) are available in portable, ready-to-eat versions.

Read more: Fun ways to make fruit kid-friendly >>   

Dried fruit

Dried fruit, from tart to sweet, is an easy, portable way to get a good daily dose of vitamin C. It's even more portable than its fresh fruit counterpart -- and it won't spoil.

Crafts: What you can make with dried fruits >> 

Beef jerky

Buy this delicious dried meat at the grocery store, or prepare your own with a dehydrator. Beef jerky provides a slew of nutrients, including protein, B vitamins and iron.

Recipe: Homemade beef jerky with lemon pepper and soy sauce >>

Nuts and seeds

A handful of peanuts or sunflower seeds provides heart-healthy fats, dietary fiber and protein, as well as antioxidants, vitamin E and selenium. While sugary snacks leave you feeling sluggish, protein-packed nuts help you feel re-energized. Good choices include almonds, walnuts, cashews, sesame seeds, pumpkin seeds, flaxseeds, peanuts and sunflower seeds.

Beauty: Find out which nuts enhance the skin >>

Granola bars

With whole grains and fiber, granola bars are a satisfying, natural appetite quencher. Look for healthy low-sugar, low-calorie bars (or create your own) for a snack that provides fiber, antioxidants, protein and minerals.

Recipe: Healthy homemade granola bars >>

Yogurt

Eat yogurt-covered raisins or yogurt in a tube. The good bacteria will enhance your digestive system, and you'll enjoy a nice boost of protein and calcium. It's easier to digest than milk and comes in a wide variety of flavors, textures and packaging for your whole family to enjoy.

Hair care: Homemade yogurt mask for the hair >>

Cheese

Speaking of calcium, don't forget the cheese. Cut up a few blocks, pick up some low-cal wedges, or go with kid-favorite string cheese, all of which go great with many of the on-the-go snacks listed above.

More snack ideas

Planning meals on the go
Satisfying snack ideas
Celebrity snacks

How to incorporate fruits vegetables in meals

10 Ways To Get
More VeggiesMy friends are always asking me how I get my kids to eat so healthfully. I tell them that fruit and vegetables have been a part of nearly every meal I've ever fed my children, and I've learned that persistence pays. But even I have had to use some psychology to keep my kids on the healthier path.

For example, my 20-month-old daughter decided one day that Sprite was the only thing she was ever going to drink again. The words of Steven Covey -- he of 7 Habits of Highly Successful People fame -- popped into my head, and I decided I needed to change her bad eating habits sooner rather than later. At that age, seven days of milk, juice and water was all it took for her to forget all about carbonated sugar water.

As our children get older and consume thousands of calories in snacks every day, there's an ever-growing need to ensure their diets are well-rounded. For older kids, a few weeks might be required to make a real change, but what's most important to remember is that no matter what age -- even yours -- it's never too late to make a healthy new habit.

If you have a picky eater, or think your kids will never get their recommended daily five servings, help is here!

10 ways to sneak in extra fruits & veggies1. Teach by example

Eating your own fruits and vegetables will reinforce that it's an important part of a daily diet. Just like you, your kids aren't going to like every fruit or vegetable -- and that's okay. Just make sure they give everything a try. Your favorites well may become theirs.

2. Eliminate options

If they have a choice between a cookie or a piece of fruit, nine out of ten kids will pick the cookie. Get rid of all the empty calorie snack foods and replace them with healthier options. If some cut fruit or some sliced veggies with dip is front and center in the fridge, and there isn't a sugary snack in reach, chances are they'll opt for the produce rather than go hungry.

3. Make it part of the routine

Serving fruits and veggies at mealtime should be part of your every day routine. Fresh fruit should complement nearly every breakfast, vegetables nearly every dinner (raw or cooked) and at lunchtime, why not try a little of both?

Fresh vegetables make a great snack when children breeze in and out of the kitchen. Leave a dish of cut up peppers, broccoli, cauliflower, cucumbers, celery, baby carrots or snap peas on the countertop as a fly-by snack for kids who pop in and out of the kitchen mid-afternoon or after school. Also keep a big bowl of whole apples (already washed) and oranges on the table.

4. Mix them in

There are so many dinner options that include veggies, it's usually pretty easy to slide in a serving or two at dinner time. For example, fajitas include fresh peppers as part of the recipe, while mushrooms and spinach can be part of lasagna or other pasta dishes. The typical store-bought bag of frozen "mixed vegetables" -- peas, beans, carrots and corn -- make a great addition to pot pie or soup.

If fruits are your challenge, there are also lots of recipes that include those. Two of my family's favorite fruit-enhanced dinners are pork chops with pears or apples, and a peach salsa which nicely accompanies scallops, shrimp or fish. (See recipes for these two dishes below.)

5. Follow their lead

Take a cue from your child's taste buds. If your daughter lives on peanut butter, make ants on a log (fill celery sticks with peanut butter and top it with raisins) for a yummy fun treat you will have fun making together. If it's peanut butter and jelly she's after, use your own fruit preserves on the sandwich instead of sugar-filled jelly.

If your child is a tortilla chip fanatic, give him a side of guacamole or mild salsa to squeeze in some servings of vegetables. If you usually serve ranch or onion dip with potato chips, leave room on the serving platter for plenty of baby carrots, celery sticks and cucumber slices for healthier dipping options.

Kids love the silliness of "macaroni and trees" -- simply make your favorite macaroni and cheese, then add some bite-sized pieces of cooked broccoli.

Often kids find one food they just love, and want to eat it at every meal. If that food happens to be a fruit or vegetable, go with it and serve it up as often as they want.

For example, my 20-month-old daughter decided one day that Sprite was the only thing she was ever going to drink again. The words of Steven Covey -- he of 7 Habits of Highly Successful People fame -- popped into my head, and I decided I needed to change her bad eating habits sooner rather than later. At that age, seven days of milk, juice and water was all it took for her to forget all about carbonated sugar water.

As our children get older and consume thousands of calories in snacks every day, there's an ever-growing need to ensure their diets are well-rounded. For older kids, a few weeks might be required to make a real change, but what's most important to remember is that no matter what age -- even yours -- it's never too late to make a healthy new habit.

If you have a picky eater, or think your kids will never get their recommended daily five servings, help is here!

6. Fruit for dessert

You can make all sorts of deliciously simple desserts with fruit. Popsicles can be made by freezing fresh fruit (chopped or pureed) mixed with juice, while a homemade smoothie made with juice and frozen fruit could rival that from any smoothie shop.

Berries, pears, peaches, apples or cherries can be turned into a decadent ice cream or yogurt topping (just mix 1 cup of fruit with 1 tablespoon of butter and 1 tablespoon sugar, then warm on the stove stirring constantly until a syrup forms).

Almost any kind of fruit would serve well as the main ingredient in a crumbly warm cobbler, and humble bananas and strawberries -- frozen whole or sliced -- make a sweet, no-fuss treat.

Let your kids snack on a variety of dried fruit, ranging from the chewy (like raisins, prunes and apricots) to the crispy (freeze-dried apple and berries or banana chips). And don't forget about fruit leather, made from pureed fruit dried in a thin sheet. A couple more treats your kids might enjoy: Tropical Fruit Dip and Rolled Fruit Wraps.

7. Let 'er dip!

Ranch dressing, caramel sauce and peanut butter can be found in individual serving sizes to help your kids partake of carrot sticks and apple slices. There are several flavors of dressing on the market, and with persistence, you are bound to find a dressing that your child will enjoy.

Start your child on salads by offering a bowl with a very small amount of shredded lettuce topped by whatever fresh vegetables they may like, along with a few croutons. Put the dressing on the side, as picky eaters often do not like their foods mixed together, and let them start dipping.

8. Be creative

Experiment with different shapes -- kids love things that are silly and wacky. For example, apples don't always have to be sliced into wedges. Cut them widthwise into thin "wheels" or run a veggie peeler around and around to make long spirals of apple. Similarly, cut a half banana into quarters lengthwise to make sticks, while oranges can be sliced in half and eaten like grapefruit. Fruit also makes a great "face" garnish for pancakes and waffles.

Make fruit kabobs by spearing cut fruit onto wooden skewers (be sure the ends are blunted), or simply poke a few pieces of fruit with a toothpick or cocktail stick -- like what might be served with a tropical cocktail.

Use vegetables to make a face on individual pizzas or on bagels spread with cream cheese. See below for an easy pizza dough recipe that can be used for one large or four small pizzas.

9. Spice, spice, baby

Almost every child's taste buds yearns for salty or sweet tastes. If you enjoy your cooked vegetables unseasoned and can't understand why your children won't partake, try spicing theirs up with a little teriyaki sauce or some butter and Parmesan cheese. One mom I know puts a dash of salt and pepper on steamed broccoli to give it a little more pep.

10. Play with your food

Kids have always known how to have fun with their food! Here are some parent-friendly places to begin.

Artichokes are the ultimate action veggies. Show your kids how to use their teeth to scrape off the soft fleshy part on the bottom of each leaf, after dipping it into melted butter or a savory sauce. (Need some preparation tips? Visit the California Artichoke Advisory Board site.)

You have even more playful options on the fruit front. The pomegranate is coming back into vogue now that word's out that it is high in vitamin C, folic acid and antioxidants. Your kids won't care about that, but they'll just have fun eating the bright red candy-like seeds.

Using an old fashioned hand-juicer can also be a fun activity for the younger set. Let them squeeze their own orange or grapefruit juice for breakfast! In the afternoon, they can squeeze a few lemons, add some water and with some sugar or Splenda to make their very own lemonade.

As your children grow and their tastes develop, you will have put them on the path toward keeping fruits and vegetables as a part of their healthy diet for years to come. Good luck, and remember: Be persistent, be consistent, and be creative.

---

RecipesFun and Yummy Pizza

Ingredients:
Pizza Crust (see below)
Tomato Sauce
Mozzarella Cheese
Toppings such as: Diced olives, pineapple chunks, diced green peppers, mushrooms, pepperoni slices

Pizza Crust:
1 1/4 cups flour
1/8 oz. dry yeast
1/2 tsp. salt
1/2 cup very warm water (120-130 degrees)
1 T vegetable oil

Directions:
1. In a medium bowl, stir together half of the flour, the yeast and the salt until well blended. Add water and oil.

2. Mix by hand until almost smooth. Gradually stir in remaining flour to make a firm dough. Cover and let set for at least 15 minutes. Generously prick dough with fork.

3. Preheat oven to 400. Generously grease a baking sheet. Separate dough into four equal portions if desired. Roll out dough on sheet. Place in middle rack of oven.

4. Prebake for 10 to 12 minutes or just until edges of crust begin to turn a light golden brown (eight minutes if baking four small crusts). Remove from oven. Let crust cool.

5. Give each child a small bowl and spoon to spread tomato sauce on pizza crust. Let them sprinkle the cheese and use ingredients of their choice to make faces on their pizza.

6. Bake an additional 10 minutes or until cheese is melted.

Peach Salsa

Serve the following with grilled shrimp, scallops or whitefish marinated in soy sauce.

Ingredients:
1 3/4 cups diced peeled peaches (about three large)
1/4 cup diced red bell pepper
1/4 cup chopped green onions
3 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro
2 teaspoons minced peeled fresh ginger, divided
1 garlic clove, minced
1/2 tsp salt

Directions:
Combine all ingredients. Refrigerate for at least one half hour.

Pork Chops with Pears
This dish is so elegant that I serve it for Christmas dinner. Even better is the fact that it takes only ten minutes to make.

Ingredients:
2 tablespoons vegetable oil
4 thin cut boneless pork chops
1 tablespoons dried sage
1 tsp. salt
1/2 tsp. pepper
2 T flour
2 pears, peeled, cored, thinly sliced
1/3 cup dry white wine
2 tablespoons sugar
1 tsp dried ginger

Directions:
1. Season pork with dried sage, salt and pepper. Coat pork with flour.

2. Cook pork in oil in large skillet over high heat until brown, about three minutes per side. Transfer to plate.

3. Drain fat from skillet. Reduce heat, add pears and cook for two minutes until warm.

4. Stir in wine, sugar and ginger, making a gravy from the pork gristle. Increase heat to high and boil until pears are tender and syrup is thick, about 5 minutes.

5. Return pork and any accumulated juices to skillet. Simmer just until cooked through, about 1 minute. Serve immediately.

Note: According to the President's Council on Physical Fitness and Sports, one serving of fruit means one medium piece of fruit, 1/2 cup mixed fruit or 3/4 cup fruit juice. On the vegetable side of things, you need one cup of raw leafy vegetables, 1/2 cup cooked or chopped raw vegetables, or 3/4 cup vegetable juice to make up a serving.

Trisha Yearwood's Southern kitchen

cooking show, recipes & life with Garth Brooks

Country music superstar and best-selling cookbook author Trisha Yearwood opens up to us on her show, her favorite foods and how she does the holidays.

Trisha's Food Network show, Trisha's Southern Kitchen, premiered its second season on Oct. 20, 2012. It features delicious Southern family recipes, nostalgic stories and traditions, and a special episode with husband Garth Brooks.

On cooking"I remember the first thing I made that tasted like my mom's – a basic potato salad. I took comfort in that. I wasn't at home but it felt like I was."SheKnows: What inspired you to have a cooking show?

Trisha: Well, it took a lot to talk me into it! I created the first cookbook as a way to get all my recipes in one place. I had no idea it would do so well, so when the idea of doing a show came about, I didn't want to at first. I wasn't sure if it would be fun. I didn't want to stand behind a counter by myself just reading off a recipe. A friend of mine said it can be whatever I want it to. I can have my friends and family on it, tell stories from where the recipes came from, and interact in the kitchen. It's been a lot of fun — everything is natural and we all hang out together.

SK: Growing up, was cooking something you enjoyed doing?

Trisha: As a kid, I did what I was told. I set the table and did simple stuff. Going to college was when I really started missing my mom's cooking. I remember the first thing I made that tasted like my mom's — a basic potato salad. I took comfort in that. I wasn't at home but it felt like I was. My mom taught me everything that I know.

SK: How is being on TV different from performing?

TY: When I'm on stage performing, I'm focused on the music. Every song is like a mini-movie, and I put myself into that role and lose myself in that song and in that moment. With cooking, there are so many things going on at once. I have to make sure the guest is comfortable, the stories get told and the recipe gets made. They're similar because of their structure and what has to get done. With the cooking show, the recipe must get made; and with a live show, the set list must be sung. Everything else can change, which keeps things fresh.

SK: You currently have two cookbooks, "Georgia Cooking in an Oklahoma Kitchen" and "Home Cooking with Trisha Yearwood," any plans for a third?

TY: I do want to continue making cookbooks, but one challenge is that those that have dozens of cookbooks have to relinquish control. The first few books are all you, but the reality is there are only so many family recipes. I love that all of the recipes in my books have a story that goes with it. It's personal. If there were a third book, I would want to focus on what we eat every day. My first two books are all about comfort foods, not necessarily how you eat on a daily basis. I'd want it to be a comfort book that won't kill you!

On holidaysSK: What is one of your favorite holiday traditions?

TY: We have a tradition where Garth, the girls and I all drive around and look at Christmas lights. We seek out the neighborhoods that really decorate for Christmas. It brings us all together as a family and is a lot of fun.

SK: Do you like to entertain or do you prefer to be the guest at holiday parties?

TY: I like to entertain! It's very casual, though. I've never thrown a formal dinner party in my life! Friends will come over, they sometimes bring a dish, or I'll put them to work in the kitchen! Cooking is something I love to do and it relaxes me. Our place is the gathering place, but again it's never formal.

SK: What is your favorite Thanksgiving dish to make and eat?

TY: Grandma's cornbread dressing is my favorite. If I could only eat one thing at Thanksgiving, this would be it. It's made from cornbread, toasted breadcrumbs, grilled onions, saltine crackers, hard-boiled eggs and turkey pan juices. It's by far my favorite part of the meal.

SK: What is your favorite holiday treat to bake?

TY: Every year we have a cookie party. My sister started this in Georgia. Everyone comes over with their favorite cookie recipe and bakes. We make hundreds of cookies. I've been making a white chocolate macadamia cranberry cookie. It's very festive! Garth suggested adding coconut, so this year I'm going to try that.

SK: What's on your Christmas wish-list this year?

TY: Garth and I are so bad about that! This past summer, my sister and I sold my mom's house, and we cleaned it out. It was very bittersweet — there were 45 years worth of stuff in this house. We kept a lot, but it was cleansing to get rid of some, too. We both agreed not to buy each other anything for Christmas. People have too much stuff in general. After cleaning that house, I haven't really bought anything. I enjoy giving gifts.

On husband Garth Brooks, new music and downtimeSK: Does Garth cook for you too, or do you mostly enjoy cooking together?

TY: He does! He's pretty awesome, he will take over and cook. I love to cook, but not every day. Garth doesn't follow recipes. His specialty is a taco pizza. It's a plain crust, with a combo of refried beans and picante on the bottom, topped with low-fat cheese, lettuce, diced tomatoes and sour cream. It's healthy since it's meat-free, and he uses low-fat cheese.

SK: Other than cooking (and singing!), what are some hobbies you and Garth enjoy together?

TY: We live on a farm, and are very outdoorsy people. Garth's a real cowboy, he likes to get out and do stuff. He's currently on the roof hanging Christmas lights! We like to hike with our rescue dogs, get in the Jeep and drive around the farm, play sports (basketball is our favorite) and, of course, watch football together on the couch.

SK: We hear you're in the process of making a record. Any plans on a release date or upcoming tour?

TY: It's still in the works. The show has been really time-consuming, and we're still editing the shows up until the end of the season. My goal is to take January off and then finish the record. I would love to have it out by fall of 2013, possibly earlier. Garth and I want to tour together in 2014.

SK: What do you do to relax?

TY: I like things that allow me to escape. I love reading and watching mindless television (her favorite shows are Grey's Anatomy and Mad Men). I wake up before Garth and read while drinking coffee every morning.

SK: And finally, what brings you the most joy in your life?

TY: My family. I am so lucky — I married the love of my life. I feel very lucky to have found this and to know that it exists. My sister and I are very close; we're sort of the last men standing in our family. My parents were both really great cooks. Everything I know is from them. The show has been a great way to keep them alive and keep all the memories. My sister's very involved in the show, too. Everything we make has something to do with them.

More on Trisha Yearwood

Trisha Yearwood goes from singer to foodie
Trisha Yearwood – Wedding hairstyles
Trisha Yearwood joins Habitat for Humanity

Photo credit: The Food Network

Top 10 energy-boosting snacks

Snack For EnergySmart snacking throughout your day will keep you feeling alive and energized. Well-timed nibbles mid-morning and in the afternoon help counter the tiredness caused by hunger and low blood sugar levels. Instead of crawling for the nearest couch, simply try one of these 10 energy-boosting snacks that you can pack or easily track down when the daily nods set in.1. Fruit and yogurt smoothie

Visit your local juice bar and ask for a fresh fruit and yogurt smoothie -- or make your own if you're at home. For a basic shake, blend a half-cup of frozen fruit with one cup of low-fat yogurt, or for a smoothie with a little more staying power, add a scoop of protein powder or two tablespoons of flaxmeal. The combination of carbohydrates, protein and healthy fats will give you lasting energy to get you through to your next meal.

2. A handful of nuts and dried fruit

Trailmix has long been a popular healthy snack for hikers and with good reason. The protein and fat in the nuts and the carbohydrates in the fruit provide the sustained energy boost to trek long mountain miles. A handful of nuts and dried fruit can keep you alive and energized while you're trekking through your day of activities, too.

3. Crackers and cheese

A satisfying savory snack, a few whole grain crackers and a modest amount of cheese (about one ounce) will not only curb your hunger, it will also fuel your brain and body for a busy morning or afternoon. The complex carbohydrates from the crackers and the protein in the cheese will give you a boost of energy that lasts. Other nutrients in cheese that can aid with long-lasting energy are calcium, zinc, vitamin B2, vitamin B12 (also known as the energy vitamin), magnesium and vitamin D. For the biggest dose of vitamin B12, reach for Swiss.

4. Edamame

This high-protein bean is also high in fiber and healthy fat, a combination that delivers sustained energy for not a lot of calories. A one-half cup serving comes in at 90 calories and can be snacked on one at a time while you're at work or on the go. Edamame can be found packaged in the produce aisle of many supermarkets and is widely available in the frozen vegetable section.

5. Nutrition bar

In a perfect world, all of your snacks and meals would be homemade, but in reality, grabbing a store-bought nutrition bar can mean the difference between nodding off during a conference call or successfully closing the deal. Opt for protein-rich, high-fiber nutrition bars that aren't sugar and calorie bombs.

6. Small soup, salad or sandwich

While soups, salads and sandwiches are eaten for lunch and dinner, a small portion of either can healthfully boost your energy and tide you over until your next meal. Beans soups, vegetable salads and whole grain lean meat sandwiches are your best bets for a filling snack.

7. Hummus and veggie sticks

Homemade or store-bought hummus paired with a handful of veggie sticks is a nutritious nosh that is high in fiber, vitamins and minerals. Best yet, this snack will satisfy your cravings for creamy and crunch. Not a fan of chickpeas? Make a kidney bean or black bean dip instead.

8. Sports drink

A turbo-charged energy drink may rocket your energy on the spot, but you're likely to crash and burn before the morning or afternoon is over. A better, long-lasting choice is a low-glycemic sports drink that contains some protein (many sports drinks are pure carbohydrate and sugar). Read the labels and be sure to check serving sizes so you're not gulping half your day's calories in a drink.

9. Cottage cheese and fruit

Cottage cheese and fruit is a balanced snack that never gets boring. You can try different fresh or dried fruit, add a sprinkling of flax, top it off with granola, or give it a healthy crunch with your favorite seeds and nuts. The combination of protein and carbohydrates will give you a sustained boost of energy to carry you through the day.

10. Espresso with milk

Better known as a latte, espresso and steamed milk is a favorite morning and afternoon pick me up. Not only do you get a modest amount of caffeine from the coffee, you get a delicious dose of protein, carbs and calcium from the milk.

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Diet strategies for women on the go

On-the-go diet tips

You've managed to keep your New Year's resolution to eat balanced, healthy meals at home, yet your schedule has you meeting friends for lunch, feeding your kids drive-through food on the way to after-school events and relying on airport food while traveling for work.

Sticking to a sensible diet is certainly easier in the comfort of your own kitchen, but that doesn't mean you need to kick your New Year's diet resolution to the curb when you are on the go. Here are some delicious and nutritious strategies to keep you eating healthy meals at restaurants, airports and more.

Dine out wisely

Even though at many restaurants a single meal can feed a small family, eating out doesn't have to mean diet disaster. Some restaurants have not only scaled-down portion sizes, they also have diet-friendly choices listed on the menu.

However, when in doubt, go to eateries armed with these tips:Order an appetizer (from the non-fried options, of course) instead of an entree. Appetizer portions are usually smaller.Skip the pre-meal bread basket or chips and dip.Share an entree with a friend or box up half of your meal to enjoy for lunch or dinner the next day.Start with a salad and low-fat dressing or clear broth-based soup to fill up before the main course.Choose vegetable- or lean protein-based entrees instead of rich, carb-heavy meals.Have fruit for dessert or share a single dessert with your tablemates.

Regardless of the where or what you eat, be sure to slow down and actually taste your meal; you'll enjoy it more and likely eat less.

Skip the dollar menu

On those days when your kids won't take no for an answer, and you don't have time to stop anywhere else, heading into a fast food drive-through doesn't mean you need to skip a meal. It does, however, mean looking past the dollar menu, where most of the cheapest items are the highest in fat and calories. Choose a salad with low-fat dressing, the smallest single-patty burger sans mayo and cheese, grilled or broiled chicken sandwiches, tacos or wraps (skip the heavy spreads and go light on the cheese) or small rice bowls with stir-fried vegetables and lean protein such as chicken or fish. Avoid all fried foods and soft drinks, and if you need a sweet, opt for a small frozen yogurt or fruit parfait instead of a chocolate brownie sundae or giant cookie. Best yet, visit the websites of the fast food restaurants you frequent and download their nutritional information; you'll be able to find the healthier, lower-calorie foods before you even drive up.

Smart choices for fast food you can make at home >>Navigate convenience-store fare

You're late for your next appointment that will run through lunch, and the only place to grab a bite is the neighborhood convenience store. Past the jumbo candy bars and 64-ounce cups of cola, you actually can find convenient healthy foods.

Here are just a few of the smarter food choices at the corner convenience store:Single-serving low-fat milk or yogurtString cheese and a piece of fruit100 percent fruit or vegetable juiceMicrowave soupWhole-grain crackers or pretzelsBeef jerky (high in sodium but takes longer to eat so you'll likely eat a modest amount)Low-fat cottage cheeseSmall packs of nutsProtein bar (opt for high-protein, high-fiber bars that have 200 calories or less)

Keep in mind that convenience store food is priced higher because it is convenient. Plan ahead, take the time to buy healthy snacks and meals at the grocery store, and keep them handy when you're on the go.

Try these healthy snacks for the mid-morning munchies >>Satisfy your airport appetite

Most airports have a smorgasbord of eateries for the hungry traveler, and there are many healthy airport foods from which to choose. Since free in-flight snacks and meals have become scarce (unless you are lucky enough to fly first class), securing a meal before you board is the best way to eat healthy and prevent a starvation-induced binge when you land.

Try these diet-friendly airport foods:Protein shake from the juice barChicken or shrimp salad with low-fat dressingTurkey wrap with vegetables (eat half now and save half for later)Lean meat and cheese sandwich without mayonnaise and topped with veggiesSushiStir-fried veggies and a small bowl of steamed riceVegetarian pizza (blot off excess grease from the cheese)

For dessert, have a small scoop of low-fat ice cream or a small frozen yogurt with fruit topping. Grab a protein bar or small bag of dried fruit and nuts to nosh on the plane or for later in the day.

Diet tips for dining out >>Hold your own at happy hour

Those refreshing fruity margaritas and luscious cocktails can be hard to resist, but these drinks are packed with sugar and calories, and can pack on the pounds fast. This doesn't mean a glass of water or diet cola is your only option. Simply skip the fancy mixed drinks and order a glass of wine, a wine spritzer or a light beer. You can also ask the bartender for a cocktail made with low-calorie or no-calorie mixers. Regardless of the drinks you choose, stick to one or two and sip slowly.

More diet tips

Top 30 diet tips for the New Year
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Healthy diet tips for a new you!

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Peeps' nest candy

Fun Easter Treat!This fun and simple Easter treat will be sure to impress, and the kids will love putting these together! Crispy chow mein noodles, marshmallow Peeps and jelly beans make an adorable end to your Easter dinner.

Looking for a fun new Easter treat? These fun little Peeps' nests are super simple to make and the kids will love putting them together. Marshmallows, chow mein noodles, Peeps and candy eggs, that's all you need!

Peeps' nest candy recipe

Yields 10 nests

Ingredients:3 tablespoons butter3 cups miniature marshmallows4 cups chow mein noodles30 miniature egg-shaped candies (jelly beans, robins eggs, etc.)10 bird-shaped Peeps candiesDirections:

In a large skillet melt butter and add in marshmallows. Stir until the marshmallows are smooth and melted.Take off the heat and stir in chow mein noodles. Stir together quickly till all of the chow mein noodles are coated in the marshmallow mixture.Coat hands in nonstick spray and shape the chow mein mixture into little bird's nest. This should give you about 10 nests.Let the nests harden, about 10 minutes, and add one Peeps candy to each nest and decorate around the nest with small egg-shaped candies.

More Easter dessert recipes

3 Healthy Easter dessert recipes
Simple Easter sugar cookie recipe
Fun Easter treats to make with kids

Homemade churros with chocolate sauce

Make Your Own
Churros At HomeBring the festive feel of a street fair to your next special gathering with homemade churros.

Churros are easier to make than you might think and use inexpensive ingredients you likely have at home. Their sugar coating and chocolate sauce make a beautiful (and delicious) presentation for a special breakfast, brunch or dessert.

Homemade churros with chocolate sauce recipeIngredients:

Churro dough

1 cup water1 tablespoon sugar1 tablespoon vegetable oil1/2 teaspoon salt1 cup flourVegetable oil for frying

Sugar mix

1/2 cup sugar1 teaspoon ground cinnamon1/8 teaspoon salt

Chocolate dipping sauce

4 ounces semisweet chocolate, chopped1/2 cup heavy cream1/2 teaspoon cinnamonDirections: 1Prepare the dough

In a medium saucepan, combine water, sugar, vegetable oil and salt and bring to a boil. Quickly remove from heat and stir in flour until it forms into a ball. Allow dough to cool for a few minutes and spoon into a pastry bag fitted with a large star tip.

2Pipe the dough

Heat a large saucepan filled with 2 inches of vegetable oil to 365 degrees F. Use a candy/deep-fry thermometer to monitor the temperature. Pipe dough into heated oil in 4-inch strips cut with a knife.

3Fry the dough

Fry a few strips at a time until golden brown, approximately 2 minutes on each side. Never leave hot oil unattended. Using a slotted spoon or tongs, transfer to paper towels to drain.

4Roll in sugar

To prepare sugar mix, combine sugar, cinnamon and salt and pour onto a small plate. Roll warm churros in sugar mix on all sides.

5Prepare chocolate sauce

Melt chocolate in a double boiler. Stir in cinnamon and cream until smooth. Serve warm.

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