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HERITAGE FLORIDA JEWISH NEWS, JUNE 20, 2014 Tips and tricks for healthy and tasty food substitutions from culinary experts (BPT) - Summer is a time of new beginnings. For some of us, that means shedding a few pounds. Simple and healthy food substitutions can help. Some substitutions are easy, for example, substituting brown rice or quinoa for white rice or adding barley in with brown rice to add another type of whole grain. Other substitutions are completely unexpected. To be inspired and jazz up any meal time, take cues from culinary experts. Chef Andrew Lyman, culinary director, The Art Institute of Austin, suggests, "It is not uncommon to use brown sugar, for white sugar, but I often challenge my students to use other ingredients as a sweetener - for example, using a teaspoon of vanilla can often produce similar results as a cup of sugar and it saves over 400 calories. Another option is using prunes for butter, especially in brownies or other dark baked goods - 3/4 cup of prunes with 1/4 Cup of boiling water, puree to combine and you have a great option." Chef instructor Peachy Selden from The International Culinary School at The Art Institute of Cincinnati-Ohio says, "Using pureed fruit warmed on the stovetop with a bit of honey is a great substitute for classic maple syrup - decreasing the sugar content and providing an extra dose of antioxidants and vitamins and minerals." Eiliott Hilton, culinary director for The International Cu- linary School at The Art Institute of Michigan, adds, "Using non-fat Greek yogurt when the recipe calls for mayonnaise or sour cream works really well since it's a lot less fat and a good way to add additional protein." Here are a few more substitutions you can make in your recipes: Unsweetened applesauce for sugar (can be in a 1:1 ratio, but reduce the amount of liquid in the recipe by 1/4 cup). Mashed bananas for fats. The creamy, thickening power of very ripe mashed bananas is the ideal consistency in place of one cup of butter or oil. Spaghetti squash for pasta is a natural substitute. Simply roast and pull apart with a fork and voila. Using coconut oil instead of butter adds additional health benefiting nutrients and the flavor is superb. Reducing the calorie count of meals is helpful, but small adjustments make a big impact. "Something simple that I recommend is to make broths, soups and stews in advance and chill them. Before reheating, lift the hardened fat that formed on the surface. In a pinch, you can also float a few ice cubes to help harden the fat so it can be lifted and removed," says Hilton. "Using brewed tea (green, white, oolong, black) as a'liquid ingredient' to our sauce or stews add another flavor dimension, not to mention the added protective antioxidants" says Selden. Meat consumption overall is an area that can be reduced tremendously both for the sake of health and calories. "We make a mean veggie burger here at the student-run restaurant- one that would make any meat lover a veggie burger convert," says Lyman, who shares this recipe: Veggie Burger Makes four to six burgers Umami Glaze: 2 tablespoons light soy sauce 2 tablespoons Thai golden mountain sauce (available at Asian markets, optional) 2 tablespoons hoisin sauce 2 tablespoons molasses 2 tablespoons honey Patties: 1 1/2 cups cooked brown rice 11/2 cups cooked black beans, clrained and roughly chopped 2 teaspoons vegetable oil 1/2 medium onion, smoked then minced 4 cloves garlic, smoked then minced 1/2 cup grated cooked beets (use a box grater to grate one roasted beet) 1/4 cup oat bran plus more as needed I tablespoon pureed chipotle chiles in adobo sauce i tablespoon yellow mustard 6prunes, minced i teaspoon salt (kosher) i teaspoon ancho chileTowder 1 teaspoon smoked Spanish paprika I teaspoon ground toasted cumin 1/4 teaspoon freshly ground black pepper PAGE 3R Directions: In asmall bowl, combine the soy sauce, Thai golden mountain sauce if using, the hoisin sauce, molasses and honey. Heat a medium skillet over medium high heat. Add the oil andwhen hot, add the minced onion. Cook, stirring constantly, until it starts to caramelize and brown. Add garlic and continue cooking until the onions are golden brown. In a large bowl combine the cooked rice and roughly chopped beans. Add 1/2 cup of the Umami Glaze and the remaining ingre- dients including the sauted onion and garlic. Mix well to combine. Evaluate how well the mixture holds into patties. If too dry, add some of the Umami Glaze. If too wet, add a little more oat bran. Shape the veggie mixture into four to six patties, depending on size. Place the patties on a parchment lined baking sheet, cover, and refrigerate for at least one hour. To cook, brush the patties with a little vegetable oil and cook on a fiat top griddle or nonstick pan over medium heat about five minutes per side to set the burger up. Is your child eating kid-friendly foods that support overall health and wellness? (BPT) - It's 3 in the morn- ing and your child is awake complaining of aches and pains. You take his tempera- ture, give him some water, and sit with him to encour- age rest. Parents commonly experience long nights like these, and it can be torment- ing when you can't make your ill child feel better. What's a loving parent to do? While every child gets sick now and then, the key to limiting illness and keeping kids as healthy as possible is taking a proactive approach. Dr. Heather Manley, a natu- ropathic doctor who focuses on preventative health for families and is author of the "Human Body Detectives" series of children's books, recommends that parents first look at their kids' diets in order to boost overall health and wellness. "The digestive system is the gateway to optimally fu= eling the body plus the first line of immune defense," says Manley. "If the digestive system is not working well, germs can get into the body and foods will not be broken down and absorbed into the body's cells. If nutrients are not absorbed, the body does not get the energy it needs to be healthy - physically and mentally." Fruits and vegetables: The fresh facts "Encouraging kids to try an array of fruits and vegetables is really the key," says Man|ey. She notes that some kids may have a prefer- ence for veggies over fruit, or vice-versa. Try including a mix in their diets. Veg- etables typically have more fiber and less sugar, and should be incorporated at every meal. Fruit can serve as a great hydrating snack, especially during the sum- mer months as they help to prevent dehydration or heat exhaustion. Manley suggests munching on blue- berries, watermelon, plums, and cherries. What are some smart ways to add more vegetables to your child's diet? "Broccoli and carrots are the usual kid favorites, but adding local and seasonal vegetables is a clever way to entice avariety of produce into your child's diet," says Manley. She sug- gests starting a garden or visiting a weekly farmers market so children can be more hands on about choos- ing their vegetables. She says that asparagus, green beans, snap peas, tomatoes, beets, lettuce varieties, cucumbers, zucchini, and peppers are all vitamin- packed vegetables that are great for preventing illness and boosting health. Supplements: The key to filling in nutritional gaps It's no secret that kids don't always eat what they should. Manley suggests that everyone take three daily supplements: a good multivitamin, probiotics, and omega-3 fish oil. "With children and teens, the omega-3s found in fish and fish oil are essential for neural (brain) develop- ment, skin health, balanced glucose levels, a healthy immune response, a healthy heart, and long-term overall health," stresses Manley. "Nordic Naturals has al- ways been the number-one choice for omega-3 fish oil products. Their standards and quality testing top the competition, ensuring safe and effective products. They now carry a probiotic which supports the digestive and immune systems with the added bonus of not need- ing refrigeration - perfect for summer travel." Visit ww.nordicnaturals.com to learn more. Picky eater? No problem with tasty tips and tricks Not all children are going to pick up a fresh beet and munch away immediately. To encourage healthy eating of a variety of foods, Manley offers these expert tips for parents of picky eaters: No labeling. Even if you feel your child is a difficult eater, labeling him or her as one will not remedy the situation, nor will it make your child feel good if they overhear you say it. Be a role model: Always put the same foods that you eat on your child's plate too. If this is done consistently, over time your child will eventually adapt. "Green Eggs and Ham": This Dr. Seuss classic is a handy book to read regularly. It's a playful approach that encourages kids to try new foods - even just one bite. Proactive kids: The more kids are involved in grocery shopping, gardening, chop- ping, and serving food, the more likely they will want to try the foods. Food history: Kids love a good story and trivia. Ask your kids what country broccoli came from, or how yogurt is made. Be patient: Changes do not happen overnight, but patient persistence will ultimately lead to healthier eating and fewer arguments. How to be a sun-savvy super hero for your family (BPT)--Summer days lead to cherished family memories -vhetherthey're spent splash- ing in surf and sand or picnick- ing in the park. Parents have a knack for creating magical summer moments for their kids. During these times they can also set an example for sun-protection smarts, and in doing so, they can become a sun-savvy role model for the whole family. Parents know that outdoor time is important for an active and healthy lifestyle, but it also allows us to send a great sun-smart message to our kids. From field days at school to sunny summer clays at the beach to outdoor activities during camp, opportunities for kids to engage in outside play are infinite. But it's important that parents help to ensure that their children have protection options they need when enjoying those sunlit moments. Just one blistering sunburn in childhood can increase the chance of developing skin cancer later in life, according to skincancer.org. Knowing the facts reminds parents of the importance of sun protection. Become a sun-savvy super hero, because making sun protection a priority begins with you. Create a routine of applying sunscreen together as a family and don't forget other types of protection like umbrellas, sunglasses and sun-protective clothing before sending them out for the day. According to results ofanAustralian survey, parents who used sunscreen and additional forms of sun protection while outdoors with their children increased the odds of their children practicing these behaviors. With this in mind, the Coppertone Making the Sun- screen Grade program helps parents make sun sense a priority at the beach, at sum- mer camp and even during t:he school day. To help you set an example, here are fun ideas for summer activities with the family: Play a game of neighbor- hood kickball Kickball is an age-old game that never gets old. Enlist the neighborhood kids and their parents to come play this family-fun game, but before kickoff, try to model sun-savvy behaviors by sporting baseball caps, sunglasses and applying sun- screen together. Coppertone Sport AccuSpray is a good option that offers parents a continuous spray they can control when applying sunscreen to themselves and their children. The formula stays on strong when you sweat and won't run into eyes and sting. Go for a family bike ride Bike rides are great fun for the whole family, but it's difficult to stay in the shade while on the move. Remember UV rays are strongest between 10 a.m. and 2 p.m. Make sure to teach your family that sun protection is as important as wearing a bike helmet. To help ensure everyone's protected, wear sun-protective clothing and use your break time from the bike path as an opportu- nity to seek shade and reapply sunscreen. Plant vegetables in the backyard Want your kids to eat their veggies? It's more fun for them if they've grown them in their own backyard. Gardening is a great way to teach children lifelong skills, including sun- smart habits. Make sure every- one grabs wide-brimmed hats and applies sunscreen before going out. TO help yofi become that role model, try using new Coppertone CLEARLYSheer For Sunny Days, which is extremely lightweight and suitable for everyday occasions like this. For more information, visit Coppertone.com.