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Simple jobs that kids can do in the
kitchen include cracking eggs, stirring,
adding measured ingredients, mashing
tuna for tuna salad, chopping soft
vegetables and fruit (with a nylon
kitchen knife, for safety), and pushing
buttons on blenders or food processors
to blend ingredients. If you have a small
herb or vegetable garden, teach your
kids how to snip fresh herbs or pick
vegetables when they’re ripe.
Practical Pointers
To put a clean diet into practice for your
family, it’s important to get organized
and plan ahead. Try these guidelines
from The Grain-Free, Sugar-Free, Dairy-
Free Family Cookbook:
Stock your pantry and freezer
with staples you regularly need for the
meals you make. To turn your kitchen
into a grain-free, sugar-free, dairy-free
producing machine, you’ll need to
have at least a few key items on hand,
from dried unsweetened shredded
coconut to applesauce to almond fl our
and coconut and avocado oils. Look
for high-quality, preferably organic
products, and save money whenever
you can by buying in bulk and taking
advantage of special discounts.
Make a weekly meal plan and
only buy the items you need. Check
out weekly sales before creating
the week’s menu. But keep the plan
fl exible and subject to change if you
unexpectedly see a vegetable you
didn’t plan on serving being on sale
that week.
Pick fi ve meals to prepare for the
week. Don’t plan to eat something
new every single meal of every single
day. Decide on meals that you’re
willing to reheat or eat as leftovers,
and include those leftovers in your
meal plan. Know which meals freeze
well and make extra servings of those
meals. Also include snacks in your
meal plan.
Mix and match leftovers. Meals
don’t have to be fi xed combinations
of food. Instead, creatively combine
the meat entrée you had on Monday
with a diff erent side dish or put it in a
diff erent form (for example, in a salad)
on Tuesday to create diff erent meals
on diff erent days.
Get creative with snacks. For
young kids, serve—or, better yet,
have them assemble—fun-to-make
snacks, such as banana snowmen
(with banana slices, blueberries,
strawberries, raisins, and seeds),
apple slice monsters (apple wedges
with sunfl ower butter and strawberries),
and turkey cucumber rolls (with thinly
peeled cucumber slices, turkey slices,
and hummus).
Invest in a good lunch box. When
packing lunch for your kids or your
spouse, Webb recommends buying and
using bento-style boxes such as Yumbox
Tapas or Bentgo Fresh: these boxes are
leakproof and they allow you to easily
pack a variety of foods without those
foods mixing together—the dry foods
can be separated from the wet.
Grain-Free
Chicken Tenders
Serves
If you’re looking for a perfectly golden
chicken tender, you can transfer the
pan to the top rack in the oven and
broil the chicken for the last 2 minutes
of the cooking time.
eggs
½ cups unsweetened
shredded coconut
½ tsp. salt
lbs. chicken tenders
. Preheat oven to °F. Beat
eggs together in wide, shallow
bowl. Mix coconut and salt in
another wide, shallow bowl. Dip
each chicken tender in egg to
cover completely, then dip into
coconut, turning chicken until it’s
completely and evenly coated.
. Transfer chicken onto parch-
ment paper-lined baking sheet,
and bake minutes. Flip, and
cook – minutes more, until
cooked through.
Per serving: cal; g prot; g total
fat (g sat fat); g carb; mg chol;
,mg sod; g fiber; g sugarChocolate Walnut Freezer Fudge
Makes pieces of fudge
Walnuts provide a distinct and delicious crunch to a thick and decadent dessert that satisfies
the craving of the chocoholic. The fudge becomes too soft at room temperature, so you’ll
need to put it on a plate positioned over an ice pack if you’re serving it at a party.½ cup coconut oil,
solid (not melted)
½ avocado
½ cup pitted Medjool
dates, packed
½ tsp. vanilla
½ cup cacao powder
½ cup chopped walnuts . Combine coconut oil, avocado, dates, and vanilla in
high-powered blender. Blend mixture until creamy
and very few date pieces remain. Try not to overblend,
as this creates heat and will cause coconut oil to
separate from rest of fudge. (You can’t avoid it entirely,
but try to keep blending to a minimum.)
. Add cacao powder, and blend about seconds
more, or until well combined. Stir in walnuts by
hand, and spread mixture into a -inch-thick slab
on parchment-lined baking sheet.
. Freeze about hour, remove from freezer, and
slice into equal-sized pieces. Serve immediately,
or return to freezer.
Per serving: cal; g prot; g total fat (g sat fat); g carb; mg chol; mg sod; g fiber;
g sugarBN0619_D_AsktheNutritionist_JS.indd 46 4/30/19 12:34 PM