Pizza as a Path to Veggie-Eating Kids

Pizza as a Path to Veggie-Eating Kids

by | Le Blog, Taste Literacy

Pizza as a Path to Veggie-Eating Kids

Pizza Veggie Opportunities

 

Ask a group of American kids to all agree on meal they like. Pizza, a unifying force in the kid kingdom, wins. However, ask kids to agree on specific vegetables toppings and you’ll hear some “yuck” comments. Unfortunately, most pizzas for kids are made assuming kids have limited palates, particularly for vegetables.

This lack of veggie variety is a missed opportunity for helping kids develop diverse palates for nutrient-rich foods. Fortunately, kids are actually more likely to try new veggie pizza toppings because they already have a positive association with pizza.

Creating Scenarios for Veggie-Eating Kids

 

Combining a potentially challenging food such as Brussels sprouts with a food kids already like, known as associative conditioning, can increase likeability for that food.

In one “let’s get kids to eat stuff they don’t like study”, the kids who experienced associative conditioning with food pairings were more willing to start eating the “challenging” food by itself and needed less exposures before accepting a new food.

It’s commonly recommended that kids need to try foods about 10 times to help them to develop a palate for the new food. However, in the study by Capaldi-Phillips and Wadhera using associative condition food pairings, kids were more accepting of a new and challenging food. They tried new veggies seven times before accepting them without being paired with other foods.

Cooking & Tasting Veggies

 

I experimented with introducing veggies to young palates during cooking classes I taught to over 300 kids for the Halle Children’s Heart Museum. The kids, ages 7-12, made pizza’s cousin, flatbread from scratch. They cut vegetables (with chef knifes—not kid knives) and shared feedback about which ones they liked most.

Kids responded well to vegetables that they’d eaten before even though they may have not tried them as a “pizza” topping. For veggies that were new, kids were encouraged to taste them before cooking since vegetables often become sweeter from cooking.

halle cooking kids

Zucchini, created the most resistance, but kids seemed to be more familiar with them being served soft or even mushy. Feedback about veggies and herbs they liked or were willing to try on pizza included:

  • Mushrooms*
  • Fresh tomatoes*
  • Broccoli*
  • Corn*
  • Olives
  • Basil
  • Carrots (consider roasted)
  • Red and orange peppers (most kids didn’t realize they were sweet)
  • Chiles and red chile flakes (sample of kids were from the spicy Southwest)

*Measurable levels of umami which is a taste component kids love

So consider other unifying foods that can create veggie-eating kids such pasta. Use meals or condiments that kids already like when introducing new veggies. However, this is not stealth nutrition where kids aren’t aware of the actual vegetables being used. Instead, it’s taste education.

Here’s the “adult” flatbread recipe the kids prepared, cooked and ate in under 45 minutes. The flatbread dough itself can be made in under five minutes.

KER_Kids Eat Right Month

This post is in honor of Kids Eat Right Month™. This is the Academy of Nutrition and Dietetics and the Academy Foundation’s Month-long effort in August to highlight best practices and great information for healthy kids. More info on Kid’s Eat Right Month!

    About Me

    The pleasure of food, good health and well-being through simple habits for eating well and flexitarian low-key cooking.
    Michele Redmond

    Michele Redmond

    French-trained Chef, Registered Dietitian Nutritionist & Food Enjoyment Activist

    It's about Making Food First

    Get Eat Well Academy periodic updates on easy ways to choose and cook foods that satisfy your appetite, nurture your body and make eating well a pleasure.

    Fast Flatbread 3 Ways–Watch out Pizza

    Fast Flatbread 3 Ways–Watch out Pizza

    by | Le Blog, Recipes and Culinary Nutrition

    Fast Flatbread 3 Ways–Watch out Pizza

    Fast Flatbread 3 Ways

    (makes 6 one-person servings)

    Flatbread, is quicker to make than its cousin–pizza. It doesn’t require careful measuring, sifted flour or yeast and doesn’t make you wait. It’s five minutes from your pantry to a lump of dough ready to be pressed flat.

    Fast flatbread works as an “in-a-pinch” pizza or as an appetizer cut into wedges for hummus. Roll it extra thin, and you get a cracker texture when cooked to be crisp.

    Flatbread tomato zucchini

    This recipe suggests using whole wheat flour to boost flavor and add additional nutrient-rich elements. It’s a forgiving recipe, so substitute in additional whole wheat flour for all-purpose flour or vice versa if you prefer less whole-wheat.

    Fast Flatbread dough ingredients

    1 cup all-purpose flour
    ½ cup whole wheat flour (or use all-purpose flour if whole wheat isn’t available)
    ½ teaspoon salt (can use less if the whole wheat taste is not too strong)*
    ¾ cup water

    *Whole wheat flour can have bitter notes for some people

    Dough Steps:

    1. Stir the flours and salt together in a medium-sized mixing bowl. Add the water and stir with a large spoon into a lumpy ball shape. If the dough looks dry, add more water or if too sticky, sprinkle with some flour.
    2. Place the dough on a lightly floured countertop. Knead a few times to make the dough more uniform and smooth. Form the dough into a hot-dog bun shape. With a knife, divide into 6 equal circle-shaped slices.
    3. Lightly flour each slice before flattening them into about 8-inch rounds with a rolling pin. Check periodically that they aren’t sticking to the counter. Roll them until quite thin, about 1/8 inch.

    Flatbread Preparation Options:

    Pizza Stone:  Heat oven to 500˚F with pizza stone for at least 30 minutes on the middle rack. Cut some parchment paper to fit on the pizza stone and place on a pizza peel or a rimless baking sheet. Move some of the flatbread to the parchment paper, add toppings and slide onto the hot pizza stone along with the parchment paper. Cook for 6-8 minutes or until done edges are crisp and the center feels firm.

    Oven: Heat the oven to 500˚F. Line a baking sheet with aluminum foil or parchment paper. After the flatbreads are rolled out, place them on the baking sheet and add toppings. Cook in the oven on the middle rack 10-12 minutes or until done edges are crisp and the center feels firm.

    Pan-fried on Cooktop:  Over medium-heat, briefly warm a skillet. Add 2 teaspoons of high-heat cooking oil such as refined organic canola oil or vegetable oil. Once oil is hot, place a flatbread in the skillet. Cook until it begins to look light brown around the edges and underneath—about 1 minute. Using tongs, flip and cook another 1 minute or until cooked. Remove and place on a plate lined with a paper towel and cover with another paper towel. Repeat with remaining flatbreads.

    Simple Topping Suggestions

    3 plum tomatoes, cut into ¼ inch half-moon shapes
    1 large red or orange pepper, chopped or julienne style
    1 medium Italian (green) or yellow zucchini, chopped or cut into half-moon shapes or quarters
    6 ounces low-fat or skim-milk mozzarella cheese (about 1 ½ cup shredded)
    Optional vegetables: Spinach, corn, broccoli, green peppers, red onions, olives, chilies, sun-dried tomatoes
    Optional herbs or spices: fresh thyme or basil, chilie flakes, dried oregano

    Flatbread tomato zucchini

      About Me

      The pleasure of food, good health and well-being through simple habits for eating well and flexitarian low-key cooking.
      Michele Redmond

      Michele Redmond

      French-trained Chef, Registered Dietitian Nutritionist & Food Enjoyment Activist

      It's about Making Food First

      Get Eat Well Academy periodic updates on easy ways to choose and cook foods that satisfy your appetite, nurture your body and make eating well a pleasure.

      Citrus and Almond Olive Oil Cake with Tangerine Glaze

      Citrus and Almond Olive Oil Cake with Tangerine Glaze

      by | Le Blog, Recipes and Culinary Nutrition

      Citrus and Almond Olive Oil Cake with Tangerine Glaze

      This isn’t a typical olive oil cake. Often they are dense and extra unctuous, which can be desirable, or lighter and cake-like. This version is in between thanks to a flavorful addition of moist almond meal and corn meal. These additions also create a nutrient-rich cake as well.

      Despite a moist interior, the top of the cake develops a nice crust which holds up well to an addition of almonds and a grand marnier tangerine glaze. If tangerines are not in season, substitute with the related mandarin or clementines or “cousin” orange.

      While I recommend following measurements when baking, I made this cake for a taste workshop and class at Le Cordon Bleu in Paris without the benefit of measuring tools or scales, so either it’s very forgiving or I made lots of lucky estimates that day.

      Recipe for Cake

      Olive oil cake cupDry Ingredients 1 ¾ cup ground almond meal/flour ¾  cup fine ground corn meal 1/3 cup all-purpose flour 2  teaspoons baking powder ½  teaspoon fine sea salt 1  cup sugar

      The Topping: ¼ cup slivered almonds

      Moist Ingredients ¾ cup extra virgin olive oil 3 large eggs 3-4 Tangerines (2 tangelos or oranges): 2 teaspoons zest for cake 1/3 cup tangerine juice for cake

      Glaze Ingredients: 1 ¼ cup powdered sugar 1 teaspoon tangerine/citrus zest, finely grated 2 tangerines (3-4 Tablespoons) 2 teaspoons Grand Marnier Small pinch of salt

      Steps: Pre-heat oven to 350˚F

      1. Lightly coat the base and sides of a 9-inch nonstick cake pan or a quick-release version.
      2. In a mixing bowl, add flours and whisk well to remove lumps. Add the salt and baking powder and mix well. Add the sugar and mix in.
      3. To an equally large or larger mixing bowl, add the moist ingredients. With a hand mixer, blend the eggs and oil for 2 minutes on medium speed (will form bubbles on the surface).
      4. Add the zest and juice and blend only a few seconds—a moist custard-like texture quickly forms.
      5. Add the dry mixture into the wet mixture and blend until incorporated. It has a cornmeal batter texture.
      6. Pour the batter into the oiled cake pan and bake on the center rack for 48-50 minutes until a toothpick comes out clean. Place on a rack to cool and run a knife round the edges to loosen.
      7. Sprinkle the almond slices on top of the cake.
      8. For the glaze, pour the powdered sugar into a bowl, add juice, zest, Grand Marnier and salt and mix.
      9. Pour some of the glaze on top of the almonds while the cake still a bit warm and retain some glaze to serve aside cut pieces of the cake.
      • A moderately flavored olive oil works best to infuse the cake with a hint of savory flavor; however, you can use a mild tasting extra virgin olive oil for a mild or even undetectable flavor.

       

        About Me

        The pleasure of food, good health and well-being through simple habits for eating well and flexitarian low-key cooking.
        Michele Redmond

        Michele Redmond

        French-trained Chef, Registered Dietitian Nutritionist & Food Enjoyment Activist

        It's about Making Food First

        Get Eat Well Academy periodic updates on easy ways to choose and cook foods that satisfy your appetite, nurture your body and make eating well a pleasure.

        Golden Horseradish Hummus

        Golden Horseradish Hummus

        by | Le Blog, Recipes and Culinary Nutrition

        Golden Horseradish Hummus

        Golden Horseradish Hummus

        Hummus needs chickpeas. I’ve met modern interpretations at restaurants and was disappointed when I could find no trace or taste of it.

        Chickpeas have a distinct flavor and, culturally, if chickpeas are subbed out for other beans, you have bean dip, not hummus. Hummus “means chickpea in Arabic” so if you want authenticity, stick with the chickpeas (aka garbanzo beans).

        Tahini, sesame paste, is also a sign of authenticity in hummus. For “proof”, click to see a short video spoof on commercially made versus homemade hummus–Warning the tune is addictive (earworm alert):

        Authentic hummus “It’s all about the paste”

        However, getting off my high horse on hummus etiquette, there are fun non-traditional flavors that make traditional hummus playful. In this version, I’ve swapped out garlic for a horseradish hummus. Horseradish is a root vegetable in the mustard family. Its root heritage makes it a piquant spice plus it offers multiple health benefits.

        This recipe also includes turmeric which blings out the color with a golden hue as well as adding interesting nutritional qualities. Lastly, this version has about half the oil as most hummus recipes without sacrificing flavor or texture.

        Golden Horseradish Hummus

         Golden Horseradish Hummus 

        Makes about 2 cups

        Ingredients:

        • 1 (15-ounce) can garbanzo beans (about 2 cups drained)
        • 2-3 tablespoons fresh lemon juice (about 1 large lemon)
        • 2 tablespoons “prepared horseradish” (see notes below)
        • ¼ cup tahini
        • ½ teaspoon turmeric
        • ⅛ teaspoon cayenne
        • 3 tablespoons water
        • 2 tablespoons extra virgin olive oil
        • ⅛ teaspoon fine sea salt

        Steps:

        1. Drain the chickpeas and rinse. Reserve a few whole garbanzo beans for garnish.
        2. Combine the chickpeas with the rest of the ingredients in a food processor and blend to a creamy purée. You want a very smooth texture. If the texture is too thick, add a bit more water or olive oil. Tahini comes in varying degrees of textures.
        3. Taste and season further if needed.

        To serve, spread in a platter or put in a shallow bowl. Drizzle with olive oil, some chickpeas and serve with warmed flat breads or pita bread cut into quarters or with vegetable crudité.

          Golden Horseradish Hummus

        Substitutions: Taste and Nutrition considerations:

        • Horseradish “heat”: as with some other root vegetables, horseradish spicy or piquant notes increase with the amount of processing such as chopping, grinding, grating. A very finely grated horseradish will be spicier than the chopped root. The “heat” is from a volatile oil compound called isothiocyanate.
        • Types of Horseradish: “Prepared” or jarred horseradish” varies significantly in ingredients used, quality and flavor profiles. Refrigerated (fresh horseradish) has a shorter shelf life than the non-refrigerated options.
        • Ingredients: Shelf-stable options can include a variety of additional ingredients with some brands include eggs, artificial flavoring, preservatives such as sodium benzoate and extra oils. Also check the ingredient list for sugar or corn syrups (preservative roles) which can add an odd flavor to hummus.
        • Options: These extra ingredients aren’t offering any health benefits and alter the natural flavor and texture of horseradish. For a better quality product, consider the refrigerated versions which are most likely simply grated horseradish, salt and vinegar. The vinegar helps stabilize the volatile oils (released from grating the root) so that the “heat” doesn’t continue to evolve.

        More horseradish info at Food & Nutrition Magazine Savor Horseradish

        • Instead of a dip, use as a sandwich condiment spread
        • Use as in a layered veggie salad dish alternating the hummus with cucumbers, shredded carrots, peppers etc.
        • Use as a “mash” type of substitute to serve with other foods e.g. roasted vegetables or chicken.
        • Storage: Whether using prepared or homemade horseradish store in the refrigerator for 4-6 months or in the freezer for longer. I’ve kept fresh roots in the vegetable tray for up to 6 weeks.

        Thank you, horseradish, for being neither a radish nor a horse.

        What you are is a liar food.

        Jimmy Fallon

          About Me

          The pleasure of food, good health and well-being through simple habits for eating well and flexitarian low-key cooking.
          Michele Redmond

          Michele Redmond

          French-trained Chef, Registered Dietitian Nutritionist & Food Enjoyment Activist

          It's about Making Food First

          Get Eat Well Academy periodic updates on easy ways to choose and cook foods that satisfy your appetite, nurture your body and make eating well a pleasure.

          Easy French Brown-Butter Tart

          Easy French Brown-Butter Tart

          by | Le Blog, Recipes and Culinary Nutrition

          Easy French Brown-Butter Tart

          Easy French Brown-Butter Tart

          For bakers and home cooks who bake often, making tarts is easy enough. However, not everyone, including me, appreciates the specific measuring and techniques required for good tart dough. Now, after discovering this easy brown-butter tart, I’m dreaming of future tarts.

          The dough is similar to a pâte sablée (“sandy” dough). It’s tender and crumbly like shortbread, holds its shape well and has a delicate brown-butter flavor. So, while it won’t replace all varieties of tart options, it can substitute for many sweet and savory versions.

          I discovered this recipe while reading a post by David Lebovitz who wrote that upon hearing about this:

          ”I almost started choking. “Surely, you jest!” I wanted to cry out in disbelief”…”It was all just crazy-talk.”

          The source, Paule Caillet of Promenades Gourmandes, is a culinary instructor I know through her Paris market tour cooking classes. The recipe works well, but after multiple tests, I made a couple minor ingredient revisions and heated the butter mixture on a cooktop rather than in the oven.

          Brown-Butter tart

          Brown-Butter Tart Recipe

          Serves 8

          Adapted from a recipe by Paule Caillat of Promenades Gourmandes

          Ingredients:
          • 6 tablespoons unsalted butter (3 ounces or 85g) cut into chunks
          • 1 tablespoon flavorless cooking oil such as grapeseed or organic canola
          • 1 tablespoon sugar (5 ounces or about 142g)
          • ⅛ teaspoon fine sea salt (about 3 pinches)
          • 1 cup of all-purpose flour (5.5 ounces or 156g)
          Steps:
          1. Butter a 9” (23cm) tart pan (removable bottom is best) and turn oven to 400˚F (204˚C).
          2. Add butter, oil, sugar and salt to a 6-8” pot or rounded sauce pan and turn heat to medium heat.
          3. Foam and bubbles will begin to form as the water evaporates from the butter. When butter is melted (about 3 minutes) briefly stir to mix ingredients and let cook for 4-6 minutes more or until you see a tan color form in the center or around the edges. At this point remove from the heat as this tan color can quickly overcook to a dark brown (a Beurre noir) sauce.
          4. Remove the pot from the burner, add the flour and stir with a soup spoon (works best) or spoonula until the dough begins to pull away from the sides and stick together. Place the dough into the center of the tart pan and spread it across the base with the back of the spoon.
          5. When the dough is still warm but cool enough to touch, press it with your fingers spreading it evenly across the base (it will be thin) and up the sides.
          6. With a fork, prick around the dough base about twenty times, then bake on the center rack for 8-10 minutes or until the tart dough is golden brown. Once the tart is cool, fill to your delight.
          • If you use a dark pot it will be hard to see when the butter is the proper color.
          • Whole wheat substitutions will not yield the same flavor or texture.
          • European butters or Kerry Gold Irish butter for example, have lower water content than most commercial American butters. This may increase the evaporation time a bit during browning and may cause the mixture to “spit” or “pop” hot liquid a bit. Swirl the pan once or twice if this happens to reduce “spitting”.
          • The tart base can be prepared a day in advance
          • Use as a savory tart base as well but leaving out the sugar. Sugar does affect dough structure, so it will not be the exact same tart base, but it will work.

          The Queen of Hearts, she made some tarts, All of a summer day: The Knave of Hearts, he stole those tarts And took them quite away!

          1865  Alice’s Adventures in Wonderland

            About Me

            The pleasure of food, good health and well-being through simple habits for eating well and flexitarian low-key cooking.
            Michele Redmond

            Michele Redmond

            French-trained Chef, Registered Dietitian Nutritionist & Food Enjoyment Activist

            It's about Making Food First

            Get Eat Well Academy periodic updates on easy ways to choose and cook foods that satisfy your appetite, nurture your body and make eating well a pleasure.

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