10.28.2011

Candy is dandy, however...

photo by Claire Hugron
I may be a nutritionist but there’s no way I’m going to be a killjoy when it comes to Halloween. In my books, this fright-night celebration is about letting our kids be kids. And that means giving them the okay to indulge in sweets, if they so desire. 
Instead of outlawing Halloween treats, we need to help kids learn to manage them. According to Ellyn Satter, a Madison, Wisconsin registered dietitian and psychotherapist, Halloween can be a valuable experience for children because it teaches them how to regulate their candy intake and, potentially, improve their overall relationship with food.
Satter, who has authored four best-selling books, including Your Child's Weight: Helping Without Harming, advocates letting your child relish their Halloween haul: have them spread the candy out on the kitchen table, sort it and eat as much of it as they want. Then let them do the same the following day.
On the third day, have your youngster put their sack of goodies away and provide them with a couple of pieces at meals, for dessert, and as much as they wish at snack time. 
If your child can follow this rule, they get to keep control of their loot. If they can’t, you take the reins with the message that as soon as they can manage it, they get to keep it.
Satter’s approach isn’t easy for parents because it requires a neutral stance on sugar-laden foods and minimal interference. But it emphatically recommends that treats be relegated to structured times: meals and snacks. Accompanying candy with nutritious foods allows kids to satisfy their nutrient needs and hunger, reducing the likelihood that they’ll fill up on sweets.

photo by Claire Hugron
Having a nourishing meal before your child heads out trick-or-treating is particularly important and pumpkin black bean soup fills the bill.The black beans, which are pureed and hardly recognizable, make it a hearty dish. Prepare the soup ahead of time and serve with cut-up veggies and a whole wheat baguette.
The amount of seasoning in this soup may be overwhelming for small children’s sensitive taste buds. If that’s the case, use half the amount of pumpkin pie spice mix while sauteing the onions and garlic. You can always add more, if it needs more zip, as the soup is simmering. Pumpkin pie spice mix can be store-bought or homemade. If you don’t have it on hand, here’s a recipe.
Pumpkin Pie Spice Mix
makes 2 1/4 tablespoons
1  tablespoon (15 ml) ground cinnamon
1 1/2 teaspoon (7 ml) ground ginger
3/4 teaspoon (3 ml) ground allspice
3/4 teaspoon (3 ml) ground nutmeg
1/2 teaspoon (2 ml) ground cloves

Pumpkin Black Bean Soup
serves 6
What you need:
3  tablespoons (75 ml) olive oil
1 small red onion, diced
2 garlic cloves, minced
2  tablespoons (30 ml) pumpkin pie spice mix
1/2  teaspoon (2 ml) red pepper flakes
1/2 teaspoon (2 ml) ground black pepper
4 cups (1 litre) vegetable stock
1 - 14 ounce (398 ml) can diced tomatoes
1 - 28 ounce (796 ml) can pumpkin puree (not pumpkin pie filling)
1 - 19 ounce (540 ml) can black beans, rinsed well and drained
balsamic vinegar (optional)
sour cream or creme fraiche (optional)
What to do:
In large saucepan, heat olive oil on medium-low. Add onions and saute for about two minutes. Add garlic, pumpkin pie spice, red pepper flakes and black pepper. Stir well to combine all ingredients and continue to saute for another two minutes. 
Add vegetable stock, diced tomatoes, pumpkin puree and black beans. Stir to combine ingredients then raise heat to medium-high, cover and bring to the boil. Once at the boil, reduce heat to low and simmer for 20 minutes, stirring occasionally. Taste and adjust seasoning accordingly; salt may be needed if low-sodium veggie stock is used.
Uncover and carefully puree soup with a hand-held blender or regular blender. If using the latter, puree soup in three-cup batches, covering blender lid with a dish cloth to prevent hot liquid splashes.
If the consistency of the soup is too thick for your taste, add water to thin it out. Before serving, add a few drops of balsamic vinegar and top with sour cream or creme fraiche, if using. 
For more information about Ellyn Satter’s philosophy on feeding children, visit right here.

published in the Vancouver Courier, October 28, 2011

No comments:

Post a Comment