Kudos to us! Well...sorta.

Today, Kaia mentioned that she hadn't had a Kudos bar in a long time.  It's true.  I think they are kinda junky, and besides, we like to make our own treats.  So, I thought maybe I could make something similar. ish.  hey really aren;t very similar at all, but they are yummy.  See, I didn't bother to actually look at the ingredients in a Kudos bar, and I haven't eaten many, so I just thought...hmmm...I think they have rice crispies, and chocolate...So, mine have rice crispies and chocolate.  I started with my Peanut Butter Crispie Treat recipe, and thought I would just add chocolate.  I decided to skip the agar agar, since I figured the melted chocolate would bind them well enough (it did), and then I discovered I was out of agave, so I used honey.  It all worked out just fine, and these are ready and waiting to be an afterschool snack for the girls tomorrow.

Here's what is actually in a Kudo's bar:  Milk Chocolate (, Sugar, Cocoa Butter, Chocolate, Milk Skim, Lactose, Milk Fat, Soy Lecithin,Flavor(s) Artificial ), Granola (, Rice Crisp, Oat(s), Wheat Flakes, Malt, Salt ), Corn Syrup,Chocolate Chips Semisweet (Sugar, Chocolate, Cocoa Butter, Soy Lecithin, Vanilla) ,Soybean(s) Oil Partially Hydrogenated, Calcium Carbonate, Glycerine, Sugar Brown (Salt) ,Soy Lecithin, TBHQ, Peanut(s), Almond(s)

Here's how they stack up nutritionally:

• Serving Size: 1 bar
• Servings Per Container: 4

• Amount Per Serving
• Calories 130Calories from Fat 45
• Total Calories 520Total Calories from Fat 180

•  % Daily Value* (DV)Recommended DV
• Total Fat 5 g8%65 g
  • Saturated Fat 2.5 g13%20 g
  • Trans Fat 0 g
• Cholesterol 0 mg0%300 mg
• Sodium 85 mg4%2,400 mg
• Potassium mg0%3,500 mg
• Total Carbohydrate 20 g7%300 g
  • Dietary Fiber 1 g4%25 g
  • Sugars 13 g 
• Protein 1 g 

• Calcium20%
• Iron2%
• Magnesium2%

And here's what I did:

Chocolate Peanut Butter Crispie Bars

1/2 c. peanut butter

1/2 c. honey

2 TBS ground flaxseeds

3 cups crispy brown rice cereal

1/2 cup chocolate chips

Grease a 9x13" pan (I prefer to use glass for this type of recipe).  Place cereal in a large mixing bowl.  In a small sauce pot, over low heat, heat peanut butter and honey, stirring constantly, until hot, evenly mixed and thick.  Really stir this constantly. Do not walk away or it will burn.  When it starts to bubble, stir vigorously and cook 1-2 minutes until it is very thick.  Stir in flaxseeds.  Immediately pour the hot mixture over the cereal and stir well to coat all of the crispies.  Gently but thoroughly stir in chocolate chips, until they are melted and evenly mixed in.  Press mixture firmly into your greased pan.  Cover and refrigerate for at least 1 hour, until set.  Cut into thin bars (I got 21).  

Some time ago, I found this website, where you can enter a recipe and it have it calculate nutrition information.  If I did this right, I think these look okay, as compared to commercially prepared snack bars.  (I deleted most of the "0%"s, because I felt they were just taking up space on the page.  I think I would like to try adding some oats and almond meal along with the cereal, and I might try subbing agave for the honey, but these sure are tasty just as they are.   

21 Servings
Amount Per Serving
Calories		96.9
Total Fat		3.9 g
	Saturated Fat	5.1 g
	Polyunsaturated Fat	0.0 g
	Monounsaturated Fat	0.0 g
Cholesterol		0.0 mg
Sodium		32.2 mg
Potassium		4.2 mg
Total Carbohydrate		14.7 g
	Dietary Fiber	0.8 g
	Sugars	8.9 g
Protein		2.0 g

Vitamin B-6	0.1 %
Vitamin C	0.1 %
Calcium	0.1 %
Copper	0.1 %
Iron	1.3 %
Manganese	0.3 %
Pantothenic Acid	0.1 %
Riboflavin	0.2 %
Selenium	0.1 %
Zinc	0.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

You'll notice that mine have more saturated fat and less calcium than the original, but they also have fewer calories, less sugar, carbs and sodium, and more protein and potassium.  I am pretty happy with them, and feel good about giving them to my kids, maybe with a glass of almond milk.  

Back to School, Back to Lunch

Tomorrow marks the start of the 2012-13 schoolyear.  We will send off one 4th grader, one 7th grader and one 10th grader.  That blows my mind.  Seems like yesterday we were shopping around for our very first preschool.  All those people who've said it are right ~ time flies when you're having fun.  we have a lot of fun around here.

This year, we are focussing on getting and staying organized, keeping the house uncluttered and peaceful, and trying to keep stress to a minimum.  Sure, they might get stressed about school (as will we, about work...and maybe about school, too, sometimes), but I feel like, if we can keep from stressing out about things like not being able to find things, not having enough food int he house to pack a lunch, forgetting to sign permission slips, etc., we can at least reduce the level of stress here at home (and probably at school, too).  To that end, we sat down and did some planning.  We reorganized our home, got rid of tons of clutter, and created a quiet area for reading/creating/relaxing.   We also put the kids in charge of what they will eat and wear on school days.

All of the girls have been doing their own laundry for some time, and they have always offered to fix their own lunches, but that has never worked out very well.  We have a tiny little kitchen, and it has just been too busy in the mornings to have three kids in there making lunches.  So, we have decided to have them prepare as much as possible the night before, pack their lunchboxes, and stash them in the fridge.  They have all chosen and laid out all of their outfits for the week, too, and their bookbags are packed and ready to go.  We are hoping all of these changes will take the stress out of our morning routine, and maybe even buy us all a little more sleep time (wouldn't that be dreamy?).  We also made sure to have lots of quick breakfast options available.  For instance, we prepared eggs in muffin cups ~ adding veggies, cheese, soy sausage, rice, etc. to suit different palates ~ to be heated up and tucked inside whole wheat English muffins.  I will keep hardboiled eggs in the fridge for Kaia, who only eats eggs hardboiled, and there is always cereal, oatmeal, yogurt and fruit available.

In oder to make sure that there will always be plenty of choices available to them when they pack their lunches, we created the lists that appeared in my last post.  Also, as has become our tradition, we let the girls choose whatever they wanted for their first-day-of-school lunches.  I feel it gets the year off to a good start, if they get to enjoy a favourite lunch on the first day.  Sort of helps them settle into the school routine, I think.  So, I made sure everything they needed was available (I made pesto and pumpkin muffins, since those were on their lists), and set them to work this evening.  Having each girl pack her own bag worked like a charm.  Below, I have posted pics of the results.  I am so proud of them all.  As you can see, three very different girls pack three very different lunches, but they all made healthy, reasonable choices, with an eye to keeping it nutritionally balanced, which I appreciate.

Look what a great job they did:

This is the way Kaia's lunch looks when it's all packed up and ready to go in to her new lunch bag.  Pumpkin muffin, Super V juice pouch, and a homemade "lunchable."

And here's what's inside that box ~ soy turkey slices, Coastal cheddar (her favourite cheese) and 12-grain crackers.

Here's Hallie's meal, neatly packed in the great new containers I found at Target the other day (Lunch Blox - check 'em out!).  See how the pieces all snap together?  Cool, huh?

Here's what's inside: Two slices of Italian bread, pesto, tomato slices and fresh spinach leaves (she'll assemble these ingredients to make a sandwich at lunch time, but packing them this way keeps them from getting soggy) and a trail mix she threw together with almonds, dried cherries, raisins, pretzels and just a few chocolate chips.

Above is Justice's fare.  She chose coconut water for her beverage, and packed it all up in those neat little containers.

A peek inside reveals gnocchi w/ pesto, ingredients for one of her favourite snacks, ants on a log, and almonds, just in case she needs an extra snack.

While we are on the subject of packing lunches, how stinkin' cute are the new lunch bags?  We love them.  They came in a 3-pack for $9.99 (at Target).  Can't beat that price, and we love things that come in 3-packs.  It's like they saw us coming. (Wow! They're cheaper online!)

Now, the girls are all nestled in their beds, trying to rest, despite the excitement (and jitters) that go along with the first day of school.  Shane and I gave each a bamboo plant in a tiny pot (one blue, one orange & one green), for luck.  Here's to a great year!

Lunchbox Round-up

In an effort get more organized and start the school year on the right foot, the girls and I sat down and made lists of items they like to pack in their lunchboxes.  This year, they will all be packing their own lunches, at their request.  Whenever possible, they will pack it up the night before, so it will be ready to grab and go. Grab and go is a theme for us this year.  We are all desperate for more sleep and less stress in our school mornings, so we are determined to get our act together so mornings can run smoothly and we can get out the door in record time.

Because the girls will be packing their own lunches, my part will be to make sure they have a variety of good healthy foods on hand from which to choose.  When possible, I will separate snacks into individual portions, so they are easy to grab.  We are a busy family, so we need to work together to keep the wheels turning in the right direction.  I plan to post the lists in the kitchen, in case they need inspiration.

We know our lists are works in progress.  Through the year, they will be edited.  We will probably add items as new great ideas strike us.  In the meantime, I will post them here, so you can see what the girls plan to pack this year.  The idea is to pick an item (or two) from each list to put together a healthy, satisfying lunch.  For years, I have kept these lists in my head and run through each as Shane and I tried to throw together 3 lunches first thing in the morning.  I like the new plan so much better.

Lunch Ideas - Justice

Main Dishes

PB & J

Bagel & cream cheese

Gnocchi

Pasta w/ pesto or garlic

Pasta salad

Lentil & Rice

Tortellini/ tomato sauce

Cottage cheese/ pineapple

Sliders

Pita & hummus

Rice & Beans

Homemade Lunchables: Salami or Ham, cheese, trail mix, crackers

Greek Yogurt w/ chocolate or honey

Mac & cheese

Leftover pizza

Cream cheese & jelly sandwich on white

Chili

Letfovers

Snacks:

Pumpkin muffin 

Banana Muffin

Trail mix

Crackers

Luna Bar

Fruit Leather

Grapes

Baby Carrots

Biscuit

Veggies w/ ranch

Hawaiian

Ants on a log

Granola bars

Cookie butter/ pretzel sticks

Banana

Mandarine oranges

Apples

Berries

Cherries

Peaches 

Kiwi

Mango

Pineapple

Drinks:

Gatorade

Water

Coconut water

La Croix

Juice

____________________________________________________________________________

Lunch Ideas - Hallie

Main Dishes:

Caprese

Tomato/spinach/pesto sandwich

Turkey & bread

Pasta w/ pesto or garlic

Greek yogurt w/ chocolate & berries

Quinoa

Leftover pizza

Sliders

Harboiled egg w/ mayonaise, salt & pepper on side

Falafel

Sub

Pasta Salad

Vegetarian rolls

Tortellini/ tomato sauce

Homemade lunchables: turkey, provolone, water crackers

Crispbread, farmer's cheese, mustard

Everything bagel

Snacks:

Pretzels

Trail Mix (almonds, pretzels, dried fruit, chocolate)

Cliff Bar/Z bar

Biscuit

Grapes

Hawaiian rolls

Grape tomatoes

Luna bars

Veggie sticks

Snack cake

Muffins

Cookies

Baby carrots

Peppers

Fruit Leather

Berries

Pineapple

Mango

Mandarin orangess

Drinks:

Water

Chocolate milk

Super V

Juice box 

La Croix

_______________________________________________________________________________

Lunch Ideas - Kaia

Main Dishes:

Homemade Lunchable: soy turkey, coastal cheddar, 12 grain crackers

Hardboiled eggs

Buttered noodles

Nuggets

Rice

Pasta w/ Garlic

Lentils & Rice

Tortellini/ tomato sauce

Beans & Rice

Sliders

Soynut Butter /Rice Cake

Yogurt

"Cold Dog"

Snacks:

Pumpkin muffin

Snack cake

Banana

12 grain crackers

Graham crackers

Goldfish

WW pretzel sticks w/ cookie butter

Chocolate peanut butter

Biscuit

Banana muffin

Cashews (chopped)

Hawaiian roll

Granola Bar

Corn bread muffin

Fig Bar

Cheerios

Cliff bar

Cookies

Drinks:

Water

Chocolate milk

Super V juice

Green juice

Juice box

Risotto ~ Two Ways

Shane and I love watching cooking shows.  Most people probably wouldn't know this about Shane, but he really gets a kick out of them, despite the fact that he doesn't often cook.  Lately, we have been watching "Chopped," a show in which chefs compete for a prize and one is "chopped" after each course of the meal, until only the victor remains.  The other night, one of the chefs made risotto.  We decided it was high time I made some risotto, too.  So, tonight, I did.

When I was at Trader Joe's yesterday, I picked up a box of Arborio Rice (17.6 oz), so when I say to use half a box, I mean half a box that size.  I didn't measure, so...geez, I don't know what to tell you to do if you can't find a 17.6 oz. box.  Just do your best.  the great thing about risotto is that, at a certain point, you are just sort of cooking until the liquid is absorbed and it's done.  So, if you are using less rice, stop adding water sooner.  If you are using more, add more, I guess.  As you can see, this is all going to be very precise.  

I decided to make two different pans of risotto, because I know Shane and I would LOVE mushrooms in ours, and I was pretty sure the kids would prefer Spinach and cheese (which I can't eat, due to the cheese).  Rather than cooking a dinner only half of the family would eat, I made both.  Luckily, we are now left with enough for lunch tomorrow.  

Here's how I did it:

Portobello Mushroom Risotto

1-2 tsps. olive oil

1-2 cloves garlic, diced

2 large portobello mushrooms, cleaned and diced (about 1/2-3/4" pieces)

1/2 of a 17.6 oz. box of arborio rice

about 2 oz. red wine

about 3 1/2 cups heated water

1 tsp (or one cube) vegetable bouillon*

1/8 tsp. dried rosemary

1/8 tsp. dried thyme

1/4 tsp. oregano

salt & black pepper to taste

In a large skillet (make sure it has a lid that fits) heat the oil.  Add garlic and mushrooms.  Sprinkle with a touch of salt and pepper.  Cook, stirring, for about three minutes.  Add rice and stir to combine.  Cook, stirring, until rice has started to look slightly translucent.  Add wine and cook until it has evaporated.  Add 1 cup of hot water + bouillon.  Stir to dissolve bouillon and bring to a gentle simmer.  When the liquid has been absorbed, add another cup of water and simmer again until absorbed.  Continue to do this until your rice is cooked.  This should take approximately 18-20 minutes.  I used about 3 1/2 cups of water, but you might need a little more or a little less.  Just check your rice every now and then to see if it's done.  It should be just ever so slightly soupy, and tender, but not squishy (it's going to sit for a couple of minutes, so don't make it too done here).  Taste, and adjust seasonings.  Remove from heat, cover and let stand for about 2 minutes before serving.  

* Again, I used Better Than Bouillon Vegetarian No Beef Base, but you can use your favourite.  Also, in my dreams, this recipe also contained peas.  Alas, some child ate all of my peas.  However, if I had any, I would have added them with the last cup or so of water ~ probably 1/2-1 cup of them.  In the end, we loved this exactly as it was, so I am not sure I will add the peas in the future, but I thought I would put that out there, just in case anyone wants to try it.  Actually, I was thinking it would be perfect with some vegetarian Italian sausage cooked up with peppers & onions (and maybe zucchini) thrown on top.  Might have to try that with the leftovers.

Spinach & Cheese Risotto

1-2 tsps. butter

1/2 of a 17.6 oz. box of arborio rice

1-2 cloves garlic, diced

5 large fresh basil leaves, cut in ribbons

8 oz. frozen chopped spinach

3 - 3 1/2 cups heated water

salt to taste

3 TBS cream (or milk, of you don't have cream)

1/4 cup grated parmesan cheese

In a large skillet (make sure it has a lid) melt butter over low heat.  Add garlic, basil and spinach.  Sprinkle in just a touch of salt.  Cook, stirring over med-low heat until spinach has thawed completely.  Add rice and stir to coat.  Cook, stirring, until rice has started to look translucent.  Add one cup of water and bring to a gentle simmer.   When the liquid has been absorbed, add another cup of water and simmer again until absorbed.  Continue to do this until your rice is cooked.  This should take approximately 18-20 minutes.  I used about 3 cups of water, but you might need a little more or a little less.  Just check your rice every now and then to se if it's done.  It should be just ever so slightly soupy, and tender, but not squishy (it's going to sit for a couple of minutes, so don't make it too done here).  Stir in cream and parmesan.  Taste and adjust seasonings.  Remove from heat, cover and let stand for about 2 minutes before serving.  

If you buy Trader Joe's Arborio Rice, you will find that it has instructions on the side.  I generally followed them (left out the wine in the Spinach & Cheese one, and used plain water instead of broth ~ you could add the wine and use broth.  It might be even better that way), adding the ingredients I chose.  I want to try other additions, as well.  I am thinking asparagus, peas and mint would be good, with a little white wine and maybe a light (chicken style) broth.  

We loved this, and we are so glad we had leftovers.   Hope you enjoy it, too. 

Cheap & Simple

Trying to keep dinner inexpensive, simple and healthy these days.  Seems to be a bit of a challenge lately to come up with things we can (and will) all eat.  I have a number of food allergies/sensitivities, the kids have a variety of food aversions, and, of course, we all have our individual preferences.  I manage, but it takes a little planning.

Tonight, I totally forgot to plan.  Just looked up and ~ oops!  It's 6:15!  Do you know where your dinner is? 

I really didn't feel like cooking, and, frankly, I didn't have a lot of time to work with before children started collapsing from hunger all around me.  Or so it sometimes seems.  Kaia told me recently that she is "now like a Hobbit."  It's true.  the kids eats all the time.  I decided to cook one thing I know we all like, and let everyone put together the rest of their meal from leftovers and staples around the house.

I hardboiled a bunch of eggs and threw together a quick quinoa/vegetable pilaf, then told the kids they could look in the fridge and put together any meal they wanted, as long as it included eggs.  Justice had deviled eggs, a bagel with cream cheese and green juice.  Hallie had egg salad and the quinoa.  Kaia had two hardboiled eggs (she eats only the yolks), a sausage patty, a bowl of mashed potatoes and a glass of green juice.  And I think she just said she is hungry again.  Holy cow!  I am not sure what I have left in the house that she will eat.  Wish me luck.  I think she has already eaten everything that isn't nailed down.

For myself, I made a nice big salad topped with quinoa, chopped eggs and avocado.  It was super yummy.  Ha! ~ I accidentally typed "supper yummy" the first time I tried that!  It was supper yummy, too :)

Anyway, mine was so delicious, I took a picture.  Unfortunately, I used my little camera phone, and the lighting wasn't great, but I am posting the picture, anyway, as I cannot take another, now that I have eaten the whole thing.  You get the idea.  Yummy, right?  (That's cayenne on top, because I like it spicy, but you could use paprika, if you prefer).  I think it's kind of the perfect meal.  Loaded with protein, healthy veggies, and nothing that will make me itchy, puffy or sick (always a plus in my book).