Fun is the Key to Making Healthy Family Resolutions That Succeed in the New Year Ahead

by Beth
As we enter the New Year, maybe its time to try a new approach with resolutions. The same-old pattern of resolving for a fantastic, healthiest year yet that fades by mid-month — much less mid-year — needs a fresh start of its own.
Sometimes resolutions fail because we make big plans of sudden change, and the change is not something we want to make, or something easy or pleasurable to alter. Resolutions often mean giving up pleasure, not gaining it. It gets more complicated if those resolutions you make are for the whole family, not just yourself. If, at 12:01 a.m. January first, you start passing around the tray of broccoli bites to your vegetable-hating family, it’s a good bet that resolution will last only until 12:02 a.m.
Often, it seems like the only people who succeed at those New Year’s goals are those highly motivated already. The good news is, however, that when fun is added to the equation, less highly motivated people may actually perform better, according to an intriguing study by researchers Dolores Albarracín and William Hart at the University of Florida.
“It’s not that those with high achievement motivation always perform better,” Albarracín said. “You can also get the low achievement motivation folks to perform better than the highs when you present a task as enjoyable and fun.”
Instead of setting a single healthy resolution up for failure, try a series of family challenges that bring fun and a bit of a game approach to your goals for the New Year.
Here’s some new ideas from The Cleaner Plate Club, that offer short and fun challenges you can take on as a family adventure:
  • Designate each family member a week where they have to come up with one healthy recipe idea that they will eat. Everyone tries it together and votes it “in” or “out” of the family menu.
  • Make a fitness challenge with a prize for the winner. The prize shouldn’t be a trip to Ben and Jerry’s, but maybe a long-desired activity or even a “get out of household chores for a week” certificate. Affordable pedometers can even make the challenge incorporate into every day life! He who takes the most steps each month wins the title!
  • Eat your way through the alphabet. One letter every two weeks, a vegetable or fruit or healthy dish starting with that bi-weekly letter.
  • Make a list of new, fun physical activities to try as a family. Foxtrot to fencing, zumba to zip-lining, change it up. You may discover a new sport together, or at least get some very interesting pictures for the family album! Affordable activities are often available at community centers.
  • Find volunteer activities that build on your own health goals. Volunteering at a food bank can offer a day’s worth of physical activity along with a better appreciation of having healthy food on the table at home.

Over time, note the challenges that go well and work for your family. Then, base your bigger changes on things you find fun, incorporating these more and more into your schedule. Ideally, the experience will also offer quality family time, too. Which is healthy for everyone.

Posted in By Beth, Healthier Eating | Leave a comment

Dips Get Kids to Eat More Vegetables

This is definitely not new news to any of us moms, but according to a new study in the Journal the American Dietetic Association, researchers have proved that dips, do indeed get kids to eat vegetables. In the study, pre-schoolers with an aversion to bitter foods like broccoli were served the vegetables twice weekly at snack time, sometimes with dip and sometimes plain. Kids who were most adverse to bitter vegetables consumed 80 percent more of the vegetables with the dip.

The research didn’t mention any outcome based on the repeated exposures to the food, but this factor more than others (even dip) is often key to getting kids to eat healthier foods and getting past the “picky.” The kids who already liked broccoli, however, were not swayed by dip — they continued to eat the same amounts as before.

The researchers did try different dips such as hummus and other dressings, not just ranch. All dips were successful in getting kids to eat more vegetables. This is great news if you’ve read the ingredients on a bottle of ranch dressing lately. HFCS, anyone? Here’s a dip recipe from our book The Cleaner Plate Club that actually ups the veggie serving by using lima beans in the hummus.

Yes, lima beans. But they taste good this way! Really.

Lima Bean Hummus

1 cup low-sodium vegetable broth

1 (16-ounce) package frozen lima beans

2 garlic cloves

{1/2} teaspoon salt

3 tablespoons lemon juice

Salt and freshly ground black pepper

{1/3}–{1/2} cup extra-virgin olive oil

Pita bread or other bread wedges

1. Bring the vegetable broth and frozen lima beans to a boil in a medium saucepan. Reduce the heat, cover, and simmer for 15 minutes, until the lima beans are soft.

2. Peel the garlic cloves. Put the bean mixture, garlic cloves, salt, lemon juice, and salt and pepper to taste in a food processor. Pulse until it is a nice purée.

3. Add the olive oil with processor running until the hummus is the desired texture. Serve with veggies!

Makes about 2 cups.

Recipe courtesy of The Cleaner Plate Club by Beth Bader and Ali Benjamin, Storey Publishing.

Posted in By Beth, Kids today, and what they're eatin'., Recipes | Leave a comment

Picky Eaters at the Holiday Table?

So, Santa’s already arrived, the stockings long plundered and all bets are off for getting the sugarplums to eat well at the Christmas dinner table? Meanwhile, you’re already feeling a bit like the Grinch just trying to get one holiday meal cooked, much less a special meal for the picky crew.

It’s time for some holiday magic. Or, at least an easy few recipes that both the adults and kids alike will enjoy. This elf is not above using the holidays to get kids to eat red and green vegetables, either.

Merry Christmas to all, and to all a peaceful holiday meal!

Red, Gold, and Orange Salad
This recipe pairs a kid-favorite of in-season, sweet winter citrus and cheese with vegetables for a colorful, tasty introduction to beets. If your kids have already rejected red beets, switch it up to golden beets for a milder flavor. The red and gold colors with green herb accents in this dish make it a stunning and festive seasonal salad the adults will love too.

2 large red beets, peeled and cut into 1-inch cubes

2 large golden beets, peeled and cut into 1-inch cubes

1 small fresh fennel bulb, trimmed, cored, and cut into eighths

2 shallots, quartered

3 tablespoons extra-virgin olive oil

2 tablespoons balsamic vinegar

Coarse salt and freshly ground black pepper

1 (15-ounce) can mandarin orange sections, drained (or 4 clementines, peeled and sectioned)

1{1/2} cups coarsely crumbled feta cheese

{1/4} cup chopped fresh mint leaves (optional)

1. Preheat the oven to 400 degrees F. Coat a 9-inch square baking dish with cooking spray.

2. Place the beets, fennel, and shallots in the prepared dish. Drizzle with the olive oil and balsamic vinegar, sprinkle with salt and pepper to taste, and toss to coat. Roast until tender, about 1{1/2} hours. Let cool to room temperature.

3. Toss the roasted vegetables with the orange sections. Sprinkle the feta over the mixture, and garnish with mint, if desired.

Serves 4 to 6
Recipes courtesy of
The Cleaner Plate Club, Storey Publishing

Carrot-Orange Soufflé
We all wish for peace on earth this season, but this dish may at least bring some peace at the holiday table by eliminating the battle for bites of vegetable. The sweet, light almost mousse-like vegetable dish is an easy one for kids to like and an elegant classic side for the bigger kids-at-heart.

2{1/2} pounds carrots, about 12 medium, peeled and chopped into 1-inch pieces

{2/3} cup sugar

{1/4} cup unbleached all-purpose flour

3 tablespoons plain low-fat yogurt

3 eggs

2 tablespoons butter, melted

1 teaspoon baking powder

{1/2} teaspoon salt

{1/4} teaspoon ground mace or nutmeg

{1/2} teaspoon vanilla extract

{1/2} teaspoon orange extract

1. Steam the carrots until very soft, about 30 minutes. You can do this in an electric steamer. Alternatively, fill a large pot with a couple inches of water, set a steaming basket in it, and bring to a boil. Set the carrots in the basket, cover, and let steam. Let cool completely.

2. Preheat the oven to 350 degrees F.

3. Place the carrots in a food processor or blender, and pulse until puréed. Add the other ingredients separately in order, from the sugar through the extracts, pulsing as you go. Run the food processor until all the ingredients are well mixed.

4. Spray a soufflé dish with cooking spray. Pour in the soufflé batter. Bake for about 50 minutes, until the sides are puffed up and just golden on the edges and the center is set.

Serves 8 to 10.
Recipes courtesy of
The Cleaner Plate Club, Storey Publishing

Ham, Tomato and Broccoli Mac and Cheese
If you are tasked with extra picky eaters joining the holiday table this year, try this trick: Use the holiday colors to sell a bit of vegetable in a kid-favorite like Mac and Cheese. You may even call it Santa’s Mac and Cheese if that will help!

1 medium head broccoli, florets only (save the stems to use in broccoli soup or for crunch in salads)

1 cup roasted tomatoes, recipe below

1 {1/2} tablespoons butter

3 scallions, sliced, whites and 1 inch of the greens parts

2 tablespoons unbleached all-purpose flour

1 cup low-fat milk

{1/2} cup vegetable broth

1 {1/2} cups grated Monterrey Jack cheese

Pinch of ground nutmeg

Salt and freshly ground black pepper to taste

{1/2} pound small pasta

1 pound of ham, diced small (in {1/4}-inch cubes)

{1/2} cup panko bread crumbs (or regular bread crumbs)

1. Steam the broccoli for about 5 minutes, until crisp and bright green, but no longer raw. You can do this in an electric steamer. Alternatively, fill a large pot with a couple inches of water, set a steaming basket in it, and bring to a boil. Set the broccoli in the basket, cover, and let steam. Let cool. Chop fine.

2. Make the cheese sauce. Melt 1 tablespoon of the butter in a saucepan over medium heat. Add the scallions and sauté for a couple minutes. Add the flour and whisk. Cook this roux for a bit, until it smells nutty and is golden. Add the milk and the broth and heat for about 5 minutes, whisking as you add. Add the cheese and nutmeg and continue whisking until the cheese melts and the sauce is thick. Season with salt and pepper to taste, remembering that the ham is going in and it is salty.

3. Preheat the oven to 350 degrees F.

4. Bring a large pot of water to a boil and cook the pasta according to the package directions. Drain.

5. Toss the pasta, sauce, chopped broccoli and ham in a large bowl. Layer {1/2} of this mixture in a 2-quart casserole dish (oven safe). Spread the roasted tomatoes for a middle layer of “filling” and top with the rest of the pasta mixture. Melt the remaining {1/2} tablespoon of butter in a small bowl in the microwave, about 20 seconds, and toss with the bread crumbs. Sprinkle over the top of the casserole. Bake for about 15 minutes, until the bread crumbs are golden brown.

Serves 8.
Recipes courtesy of
The Cleaner Plate Club, Storey Publishing

Roasted Tomatoes
The recipe makes three cups so you can use the remaining portion for an easy, quick (red and white) bruschetta appetizer with goat cheese for the big people! Which is a nice bonus when you can make two dishes at once on a busy holiday!

1{1/2} pounds cherry tomatoes (about 4 cups), halved

{1/4} cup extra-virgin olive oil

5 garlic cloves, coarsely chopped

1{1/4} teaspoons crushed red pepper flakes

1 tablespoon chopped fresh marjoram, or 1 {1/2} teaspoons dried

Kosher salt and freshly ground black pepper

1 tablespoon chopped fresh basil


1. Preheat the oven to 450 degrees F.

2. Toss the tomatoes, olive oil, garlic, crushed red pepper, and marjoram in a large bowl. Place the tomatoes in a single layer on baking sheets. Sprinkle generously with salt and pepper to taste.

3. Roast until the tomatoes are blistered, about 35 minutes. Top with the chopped basil.

Makes about 3 cups.

Recipes courtesy of The Cleaner Plate Club, Storey Publishing

Posted in By Beth, Cleaner Plate Book Club, Recipes | Leave a comment

In which Ali does the most gruesome of Thanksgiving tasks

Who did this? I did.

My next door neighbor has been raising turkeys. About a month ago he asked me if I would like to help him “process” the turkeys before Thanksgiving. “Process” is such a clinical term. It sounds clean, it sounds efficient, it sounds very, very tidy.It is not. And I’m going to talk a little about that. And I’m sorry.

Let it be said that I am a person who captures spiders in a jar to carry them outside. When I see a person step on an ant, I cannot help but imagine a world in which the ants are thousands of times larger than we are, what it might feel like to have such a creature step on us. I don’t care for fishing, even catch-and-release fishing, because that hook is so sharp, and oh, those poor fish with their big eyes who only wanted something to eat. Bless their tiny two-chambered little hearts. It just all seems so unfair.

I remember reading Edward Abbey’s Desert Solitude the summer I turned 20. There is a scene in that book where Abbey wonders whether he could kill a rabbit — “brain the little bastard” — with a rock. He does, and feels elation, concluding (rightly, probably): “we are kindred all of us, killer and victim, predator and prey, me and the sly coyote, the soaring buzzard, the elegant gopher snake, the trembling cottontail, the foul worms that feed on our entrails, all of them, all of us.”

It didn’t matter whether he was right; he horrified me. I put that book down (I was only on page 33, mind you) and never picked it up again.

I am a softie, a bleeding heart, a wuss.

And yet. I’ve had four decades of Thanksgiving turkey. I’ve never had a problem eating turkey; theoretically, I shouldn’t have a problem turning a bird into meat, then.

An aside: the whole idea of this post, I realize, has become utterly banal. Rediscovering one’s relationship to the food chain by killing your own food! Self-actualization through slaughter! Perhaps it was once a novel idea; but by this point it’s been done to death (pun intended). Michael Pollan did it. Barbara Kingsolver did it. The Dirty Life woman did it. This fella’ did it. So did this guy. This gal did it, with gorgeous if graphic photos. The interwebz are filled with stories like this. Everyone’s done it, such a hoe-hum bore of a topic by now, really.

But here’s the thing: I hadn’t done it.

And why, some might ask, did I want to? Two reasons:

First, my neighbor who asked me if I’d like to help is the best neighbor one can have. When our basement flooded, he slogged through the water at midnight. When our leaf problem was unmanageable our first autumn in this house, he was here with rake and tarp. He hauled our fruit trees from the nursery, then helped us plant them in soil. He lends us equipment, clears sledding trails for the children in winter, supplies us with eggs and maple syrup, and generally helps us with whatever we need, whenever we need it. A guy like this? You help out.

Second, and more simply, I was curious. I was curious about the process, certainly. But just as important, I was curious about my own reaction to the process.

The process itself has been well-documented elsewhere, so I won’t rehash that. I’m not the one you should ask, anyway — I fumbled my way through the morning. Go here for a well-documented post with photos.

I’ll just offer up my rather simplified, and highly editorialized, set of instructions:

1. Grab turkey from pen. Try not to hear it cry out. Try not to anthropomorphize  the squawks of the other birds as they watch their fellow bird get scooped up, carried away to the other side of the barn not to return again. Try not to imagine they are calling out to their departing friend, “They got you! Goodbye, goodbye!” Note: if you are the kind of person who carries spiders from the house and feels sorry for crushed ants and still resents Edward Abbey two decades after reading the first 33 pages of his book, this part may be difficult.

Do not anthropomorphize. Do not anthropomorphize.

2. As you carry turkey, hold it close. First, because this is apparently calming to the bird. Second, because those are some large, strong, wings, and their flapping is seriously badass.

3. Place it head first in killing cone. At this point, they’ll get pretty calm.

They do get pretty calm in there. Until they, um, twitch.

4. Reach up through the bottom of the cone, grab the turkey’s head (he or she will resist. Be firm. If you are not firm, it just makes the whole thing harder on everyone, bird included).

5. Say a tiny prayer for this guy or gal. Or don’t. Slit throat.

6. If it is your first time, stop to be surprised at how dark the blood is, and just how much of it comes pouring out. Note, you need a bucket there.

7. The turkey will twitch. Hold its feet. This is apparently a nerve reaction; the bird is already dead. You’ve done it. Stop apologizing already.

8. Dunk it in hot water to loosen the feathers.

9. Pluck. This is a tedious business, even if you happen to be using a homemade whiz-bang plucker.

10. Gut. This involves chopping heads, cutting legs, slicing necks, peeling skin, and holding on the outside of a body things that were meant to remain inside. It means sticking your hands inside of places that were never meant to have hands there. You’ll need to tear at things and scoop things. It’s messy.

Make them sharp. You will understand why once you start to use them.

11. Chill. I mean chill the bird in ice water. I don’t mean relax. You’ve only done one bird so far. You’ve got more to go.

This is usually the point where first-timers wax philosophical, stop to consider their place in the universe, and decide they are better for having done this deed. I don’t know if I’m there yet, frankly. Instead, I offer up The Top 20 Things I Learned From Killing Barnyard Birds

1. Turkeys have a lot of blood. It’s kind of shocking at first.

2. It is true what they say: once you do a couple, you kind of turn off your own squeamishness. It becomes kind of mechanized. It is interesting, and kind of disturbing to me, how quickly something can go from upsetting to just a job. I don’t have a philosophical problem with killing turkeys for food; but I am aware that human’s abilities to turn off empathy, to mechanize death, doesn’t end at barnyard slaughter.

3. There is a foul odor. (a fowl odor! ha!) to this whole business. It’s not terrible, but you should decide not to focus on it. You’ll get used to that, too.

4. Plucking is tedious. It’s effing tedious, actually. Even when you get the visible feathers off, there are the pin feathers, little stubs of feathers, that must be removed, sometimes with pliers. Employ foul language (fowl language! There I go again! Ha! I slay me! And turkeys, I slay them too!) as needed.

5. There’s surprising beauty in turkey anatomy. Fresh gizzards, for example, have an iridescent blue-silver sheen to them that is as startling as it is dazzling. You will want to gaze at them some. Who knew?

6. Speaking of gizzards, you know how when you buy a turkey, there is a little bag with neck and heart and gizzard and stuff? (I routinely forget about these, and bake them inside the bird, still tied inside their plastic bag). I always assumed that those belonged to the bird I was cooking. But those parts almost certainly came from different birds – during the gutting, you just kind of throw all parts from all the birds into a single bucket, then sort it out later. Again, who knew?

7. The gizzards may be beautiful, but the windpipe? That one is hard to see. You may have already done a whole bunch of tough jobs by the time you peel that ribbed tube from the neck, but still. You might get a little dizzy when you see it. Which just goes to show you that you never know when the reality of this job will hit.

8. Different people have different levels of tolerance for the job. My friend Rebeccah volunteered to come along for the fun, and she was as clinical and unsqueamish as anyone I have ever seen. She would make an outstanding surgeon, or nurse, or mob hitman, and I have made a note to self: when a grizzly job needs doing, she is the one I will call.

9. It is helpful if the day is warm and sunny, and you are doing it with friends.

There's laughter in slaughter. No, I mean that literally - just take away the s.

10. It is also helpful if one of those friends is an M.D./Ph.D., who can point out the different anatomical parts as you go. “Oh, that?” he might say casually as you hold up something that resembles a cannellini bean. “That’s a lymph node.”

11. As much as we talk about how expensive meat is, how expensive all food is, by the end of the day, you might think to yourself, “Wow. Seems like it’s not really expensive enough. Because it’s just an awful lot of work. Every bird starts as an individual. And every individual has thousands of feathers, a strong neck, oil glands and other unsavory bits that must be removed, lungs and windpipes and other things that don’t want to give themselves up easily.

12. And this makes you appreciate all the people out there who do this work, all the time. True.

13. If you are doing it at a farm that has free-range chickens, the chickens will be nowhere to be seen during this whole process. The miniature donkey and miniature horse, however, might just be incredibly curious the whole while:

A little dose of equine cuteness makes blood and guts easier to stomach.

14. Wear rubber boots. They will get splashed with lots of things.

Do not ask what is on these boots.

15. You might find yourself hungry as you do this business, which will seem wholly incongruous. But there it is. Your stomach is rumbling. Huh.

16. You might also find yourself imagining things. It will be hard for you to look at the plucked, headless carcasses without imagining them standing up and dancing, doing a little chorus line for you, right on the table where they were gutted. It makes no sense sometimes, what pops in your head.

17. Embrace the absurdity. You might as well.

Absurdity looks like this.

18. Even if you get through the morning, you are not necessarily off the hook. Later that night, before going to bed, it is possible that certain images will replay themselves in your mind: the turkey’s beak opening and closing silently in the moments just before its throat is slit, for example. You might think to yourself, “did I really do that?” And even though you know that these animals died more humanely than most animals die, that death in the wild is almost always more violent and terrifying, that even if you hadn’t been there, they would have died anyway, you might still feel bad about it. When you look up at your neighbor’s yard, it might seem eerily quiet. This is called processing your processing. I just thought of that. Feel free to use it. You’re welcome.

19. You might eat less meat as a result. But if you’re like most, you won’t. Chances are, you will still eat your Thanksgiving turkey, and with some pride.

20. Life goes on. Not for the turkeys, of course. But for you. The more hours that pass, the less you think about it.

Would I do it again? I don’t know. But I’ve done it. I don’t claim to be original in that, or to have become self-actualized or anything. Mostly, I just feel a little muddled about the whole thing. But  within that muddle is a tiny bit of pride: I unshielded myself from some sort of reality. For one sunny morning in November, I stood up and faced something that was, for me, kind of grim.

Look: here’s the proof:

I'm cringing a little as I go.

"Look ma, no head!" Sorry.

Posted in By Ali, Look Ma, I Made This, Mad skillz | Leave a comment

Season of Gratitude

By Beth

This year, I made a commitment to trying to do more volunteering activities with my child. She’s old enough now to be able to do some of these projects and for the some of the important lessons that go along with the efforts. We’re blessed, really. We have plenty enough that my child doesn’t have to experience hardship firsthand, lucky enough that I have to think about how to help my child appreciate this.

I’m doing my best to slow down and make time for what’s important. I’m terrible at slowing down. This project was a good one to fit in at home. One my child could do while we cooked a couple gallons of soup. Yes, gallons.

The lunch bags each contain a lot of packaged foods that can be eaten cold. It’s definitely not the homemade foods we normally eat. I did try to put in some more natural items and find nutritious products. Each contains; a lunch kit, soup, applesauce, fruit and vegetable drink, and cookies. The kiddo’s job was to help pick out the food, write a kind word on each bag, and pack each lunch. I left it up to her to choose what to draw and write. The bags have stars on them, and flowers with a sunshine in the sky. They have words like “Be well.” “Get better.” And, “God loves you” wrapped in a heart.

We dropped the lunches off at church. From there they, along with others, get delivered to homeless individuals around the city. The people I see every day on my way to work. On the trips downtown when our child has been along, she, too, has seen the people who live under the bridge. She’s asked questions I can’t answer. Questions like “Why?” And, “What do they do if they are sick?”

For a handful, at least, she and I can now envision them getting a bright blue bag with a kind word and food. After the bags were done, we made a couple soup deliveries. One batch to a friend who has been sick. Another batch to the older neighbor whom my child loves to visit. These are small things, really. Six lunches. A bit of soup. Good wishes. Small lessons I hope build over time.

What kinds of volunteering do you do with your kids? How do you teach them some of life’s tough lessons?

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