Wednesday, July 10th, 2013
Michelle Dudash is an Arizona-based Registered Dietitian and Cordon Bleu-certified chef. She’s also a busy mom who wants to feed her sometimes-picky 4-year-old a healthy, balanced diet. Over the years she’s created appealing family dishes and helpful strategies for getting a home-cooked meal on the table quickly. She shares her recipes and advice in her cookbook Clean Eating for Busy Families.
Q: What do you mean by “clean eating?”
A: At its foundation, clean eating means consuming foods in their most natural and least processed state. (Also, if you can’t pronounce an ingredient on the label, you probably shouldn’t eat it.) Clean eating to me also means opting for in-season foods whenever possible. Finally, enjoy every bite. I’m a food lover and believe that food is something to be savored and celebrated. Enjoy food intentionally while seated at the table, and avoid mindless snacking.
Q: What ingredients are important to you to buy organic? Why?
A: Organic expeller-pressed canola oil, since most conventional canola contains GMOs.
Sometimes, depending on availability, I buy organic meats, eggs, and poultry because that guarantees that these animals aren’t given drugs, antibiotics, or growth hormones.
Q: What are some tips for getting a healthy dinner on the table quickly?
A: Properly stock your kitchen early in the week. That way in the time that you would call in and pick up your takeout order, you could have prepared a fresh meal at home. My book offers weekly, monthly and quarterly shopping lists, breaking down grocery shopping into manageable pieces to provide healthy meals. Try to plan meals ahead and have a go-to recipe arsenal. Your best bet: prepare one-dish or make-ahead meals whenever possible.
Q: Healthy is all well and good. What if a mom has picky kids who won’t eat any veggies, for example?
A: That makes two of us! My daughter loves hummus, edamame, and spaghetti sauce. Beyond that I need to incorporate vegetables into other things like in my Turkey, Vegetable, and Oat Mini-Meatloaves—with mushrooms! I bake them in muffin tins and call them “meatloaf cupcakes,” dicing them and serving over whole-grain spaghetti. My daughter, Scarlet, also loves fruit so I make sure to offer fresh options at every meal.
Children are more likely to try the foods that they help prepare so get them in the kitchen with you. If your child still turns up her nose, don’t give up. Continue to offer—not force—a variety of foods, namely vegetables, with most meals. It can take eight to ten exposures before a child decides whether she likes a new food or will even try it. Eventually, your child will probably surprise you. Scarlet continues to surprise me every day!
Q: How do you feel about “hiding” vegetables in foods so kids eat more vegetables?
A: “Hiding” vegetables should be your last line of defense and used only when necessary. You don’t want to add sweet potatoes to brownies and tell your kids, “Yay, eat up, now they’re healthy!” But even I succumb to hiding vegetables to add more nutrients to my 4-year-old’s diet. It’s still important to continue to offer vegetables in plain sight regularly.
Q: How else can moms encourage their kids to eat healthfully?
A: Lead by positive example. Kids become curious when they see other people, including you, eating—and hopefully it is healthy. Come up with cute names for food that resonate with your kids, like my “meatloaf cupcakes” (or anything-cupcake, for that matter).
Q: What are your daughter’s favorite dishes in the book?
A: Scarlet’s favorite recipe is Pecan-Crusted Chicken Tenders with Dill Dip, which tastes even better than deep-fried versions. She also loves the Scarlet-Approved Lemon Cilantro Edamame Hummus. When I gave her a taste, she said, “I want more” and ate it by the spoonful. Her favorite desserts are Four Seasons Fruit Pizza, Dark Chocolate Whole-Grain Brownies, and Almond Butter Oatmeal & Dark Chocolate Chip Cookies.
Q: What are some simple changes someone could make to improve her family’s diet quickly?
A: Purge your pantry of the junk snacks made of refined flour, added sugars, and lots of sodium. Replace with whole foods, like fruits and vegetables for snacking.
Switch everything in your kitchen to whole-grain, preferably 100% whole-grain, including pastas, breads, crackers, tortillas, waffles and pancakes. If you face some pushback, stick to your guns and only keep whole-grain versions in stock. Your family can take it or leave it. They might not even notice, or eventually they will take it.
Q: What is a typical weekday breakfast in your house?
A: During the week, my husband, daughter and I all eat something different, which is easy to do because I keep plenty of quick-fix items on hand. One of my favorites is oatmeal and a cup of coffee with raw sugar and a splash of milk.
Q: What is your favorite guilty pleasure?
A: Right now I am really into Coconut Bliss Vanilla Ice Cream. It’s so creamy and delicious, especially with dark chocolate sauce. I eat dark chocolate regularly, though I don’t consider that a guilty pleasure since I have just a few bites and it contains some beneficial nutrients.Add a Comment