meal planning and my kitchen staples

our November WAHM of the month mentioned how important it is for her to plan meals and go grocery shopping with a list in hand. i couldn't agree more, having been, for most of my adult life, one of those people who has to go to the store every time i want to cook dinner (sometimes even more than once). now that we are busier with work and parenting, and cost and nutrition have both moved up on our priority list, we try to sit down every weekend and make a menu-grocery list combination. when i am feeling adventurous, i look for inspiration from food & wine, real simple, and parents magazine. when i am more focused on cost-cutting, i sit down with the grocery store circulars and plan around what is on sale. i have also found that, in order to get help with the actual cooking part, i have to get hubby to sit down and work on the menu with me. otherwise, we either end up with a menu of all "my" recipes that he, of course, couldn't even try to duplicate or my selection of "his" recipes that he doesn't "feel like" making.

of course, the organized menu planning and grocery shopping don't always happen. so i also try to keep a few staples on hand that can be put together into a quick, easy and (moderately) healthy meal.

• chicken, any cut, can be taken straight from the freezer and boiled and shredded. then you can saute it with taco seasoning, wrap it up and bake with enchilada sauce, or mix it in to a salad (some of my faves include cold peanut, chicken, cucumber and soba noodles and chinese chicken salad).
• fish is also one of our staples because it thaws very quickly (10-15 minutes in cold water). we use salmon for pan-searing (try it with creamy dill sauce, honey and soy glaze, or a raspberry reduction). mahi mahi is great for fish tacos with mango salsa, and cod is good for curry (or use prepared sauce in a jar for a really quick meal).
• boca burgers are frozen and can be prepared just as well in the microwave.
• frozen skillet meals (try bertolli or bird's eye) are inexpensive (around $6-$10 for family size) and super fast and easy but often high in calories, fat and sodium, although i think they are still better than fast food. adding in frozen veggies or some greens (spinach, chard, etc.) is an easy way to make them healthier and more balanced.

we'd love to hear your favorite quick and easy dinners, especially those that can come out of the freezer or pantry when you're in a pinch.

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recipes: autumn indulgence

this pumpkin cheesecake has become an instant classic and soon-to-be thanksgiving staple in our household. it has the consistency and tanginess of cheesecake with the flavor and spiciness of pumpkin pie. to cut calories, i made this with half low-fat cream cheese and half non-fat cream cheese. the initial high-temp cooking phase seems to help limit cracking, and bringing all the ingredients up to room temp helps a lot too. i was not a big fan of the pecan-graham crust (be very careful - that crust burns FAST at 500 degrees!), so the second time i just made a regular graham cracker crust (1 pkg (1 1/2 cups) graham crackers, finely crushed; 1/4 cup sugar; 1/4 cup butter, melted; combine, press into pan and bake at 300 degrees for 10 minutes). i also did not make the pecan praline topping, mostly because i was too impatient, but i think i prefer it simple with just whipped cream (and, really, pumpkin cheesecake isn't rich enough already?).

the big problem with this cheesecake is that it takes 5 hours to prepare - 2 hours to dry out the pumpkin, about 30 minutes of actual prep, and 3 hours of baking... PLUS the usual overnight chilling for any cheesecake. i found it worthwhile, but it definitely requires some planning. in the future, i will probably make two at a time and spread the wealth. it is a lot of effort for just one cheesecake, and pumpkin often comes in 29 oz cans, whereas the recipe only calls for 15 oz. i did find a quick alternative, but i haven't tested it yet. it is really quick - no bake, in fact. my guess is that it will be more like pumpkin pie and less like cheesecake.

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new recommendations for vitamin D for kids

the american academy of pediatrics is recommending that children receive twice the previously recommended amount of vitamin D, 400 units (10 micrograms) per day. this includes infants who are breastfed, even if they get some formula (here is more on breastmilk and vitamin D), and teenagers who do not drink four cups of milk per day. vitamin D is

...important in preventing bone loss and fractures. Without it, our bodies can't properly absorb and utilize the calcium we take in. Vitamin D also helps maintain normal blood levels of phosphorus, another bone-building mineral. Vitamin D would be essential if it did nothing else, but researchers have discovered that it's active in many tissues besides bone and may play a role in warding off a range of diseases, including cancer, hypertension, and diabetes. (From "Vitamin D Recommendations" by the Harvard Medical School Family Health Guide)

there are many ways to get vitamin D - sun exposure, 10-15 minutes per day without sunscreen, is enough for most people, but people with dark skin and those in less sunny climates need more. as far as diet, milk is a great source, but a child needs four glasses a day to meet the new recommendation. cheese, by extension, is also a good source but not exactly low in fat and sodium. many cereals are fortified with vitamin D, as are some brands of margarine, yogurt and orange juice. oily fish (including tuna, mackerel and sardines), beef liver and egg yolks are also rich in vitamin D. finally, you don't need to worry much about excessive consumption of vitamin D - the tolerable upper intake level is 1000 units (25 mcg) for infants 0-12 months and 2000 units (50 mcg) for children and adults. for more information, see the news release from the american academy of pediatrics and this fact sheet from the national institutes of health.

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how healthy are your home-cooked meals?

ever wonder how your lasagna stacks up against a big mac, nutrition-wise?  or whether mom's pot roast is more fattening than dad's chili?  i finally found a free online recipe analyzer that gives you the nutritional value of any recipe you put in - complete with calories, fat, sodium, vitamins and minerals, just like the labels on prepared foods.  the calorie count site (part of about.com health) also has lots of helpful tools for diet, nutrition and exercise (one of my faves is the unit converter... how many pounds of apples do i need to get 6 cups anyway?)

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