Cauliflower Soup with Herbed Goat Cheese

Ingredients:

1 2 ½ pound head of cauliflower (cored)

¼ cup extra-virgin olive oil

1 garlic clove (minced)

1 leek (coarsely chopped)

¾ cup dry white wine

1 large potato (peeled and cut into small pieces)

1-quart chicken stock or low-sodium broth

4 oz goat cheese (crumbled)

3 sprigs of thyme (tied in a bundle) and 1 tsp chopped

¼ cup heavy cream

8 brussel sprouts, 6 oz ( trimmed and separated into leaves)

2 tbsp chives

Salt

Directions: 

1. Preheat the oven to 375°. On a work surface, cut one-fourth of the cauliflower into 1/2-inch florets. Coarsely chop the remaining cauliflower.

2. In a large saucepan, heat 2 tablespoons of the olive oil. Add the leek, garlic, and a generous pinch of salt and cook over moderate heat, stirring occasionally, until softened, 5 minutes. Stir in the potato and the chopped cauliflower, then add the wine and cook over high heat until reduced by half, 4 minutes. Add the stock and the thyme bundle and bring to a boil. Reduce the heat to moderately low and simmer, stirring occasionally, until the vegetables are very tender, about 30 minutes. Discard the thyme bundle.

3. Meanwhile, at either end of a large rimmed baking sheet, separately toss the cauliflower florets and brussel sprout leaves with 1 tablespoon of olive oil and season with salt. Roast for 15 to 18 minutes, stirring each halfway through, until lightly browned and tender. Mix the goat cheese with the chives and chopped thyme in a small bowl.

4. In a blender, puree the soup in 2 batches until very smooth. Return the soup to the saucepan and stir in the cream. Rewarm over moderate heat, adding water if the soup seems too thick; season with salt. Ladle into bowls and top with the roasted brussel sprout leaves and cauliflower florets. Sprinkle the herbed goat cheese on top and serve hot.

Cook Time: 50 minutes

Servings: 4-6

**Can be stored in the refrigerator for 3 days**

Source: https://www.foodandwine.com/recipes/cauliflower-soup-herbed-goat-cheese 

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Emphasizing Health vs. Weight for Body-Positive Thinking

It is time to drop negative thinking when it comes to body image. Always focusing on weight can cause feelings of insecurity, and guilt in young children and teens, and can progress to sneaking food or disordered eating. Instead of focusing on the negatives, we need to look at the healthfulness and taste of foods. A “healthy” or balanced diet can impact athletic/school performance, energy levels, and even mood. It is important to focus on eating a balanced diet so that on days when we do tend to eat more or less nutritious foods, we do not feel guilty or feel like we are cheating. Ideas to help create body-positive attitudes and behaviors are:  

Teach What Healthy Eating Is and Isn’t 

Counting calories and obsessing over carbs, fats, and protein makes mealtime unpleasant and stressful for parents and children. Teach children that a “healthy” balanced meal consists of many fruits and vegetables. Expanding the palate and offering a variety of foods is another step in a positive direction.  

Make Food Fun 

Another way to introduce new foods and make things fun is to get everyone into the kitchen to be involved in food preparation. This can be anything from washing produce to cutting vegetables or even mixing things together, there is something for everyone. Themed food nights are also a great way to introduce new foods such as cuisine from around the world. Giving foods a fun name like green monster juice or ants on a log is another way to get kids to eat foods they generally would not gravitate towards.  

Be A Role Model 

It is hard to tell children to eat their vegetables or try new foods if the parents are not modeling that behavior. If they see an adult not like something, they will be less likely to try it. It is also important to model a healthy attitude about body image. If parents pick themselves apart for how they look or what they eat, their children will emulate those behaviors for themselves. If the parents follow fad diets, children can learn restrictive eating and think it is more important than balanced eating.  

Put Weight Into Perspective 

We cannot get a full picture of a child's health from weight alone; we have to look at the whole picture. During developmental stages, food preferences can change but promoting balanced eating and physical activity is a better indication of health than weight.  

Take Your Concerns To A Professional 

If there are concerns about your child’s development or eating habits, it is important to talk with a healthcare provider or registered dietitian nutritionist to assess diet and they can make recommendations for your child.  

Source: https://www.eatright.org/health/wellness/weight-and-body-positivity/emphasizing-health-vs-weight-for-bodypositive-thinking  

 

Fighting Iron Deficiency

    Iron is continually pumped through the bloodstream. Our bodies use iron for hemoglobin production, hemoglobin is part of a red blood cell that transports oxygen and carbon dioxide. Oxygen is picked up in the lungs, transported throughout the body, and dropped off into various tissues, and then carbon dioxide is transported from the tissues back to the lungs where it is expelled.  

Iron Deficiency 

Symptoms of iron deficiency are only seen when the deficiency has progressed to iron deficiency anemia. Deficiency means less normal red blood cells circulating throughout the body which means less oxygen deposit. In the United States, the leading cause of anemia is iron deficiency.  

Symptoms 

• Headache 

• Dizziness 

• Weakness 

• Fatigue 

• Pale skin and fingernails 

Sources of Iron 

• Oysters 

• Chicken 

• Turkey 

• Lean beef 

** Animal sources of iron are absorbed easier than iron from plants** 

It is important for vegetarians to add vitamin C to their diet because it helps with iron absorption. Good plant-based sources of iron are: 

• Whole-grain and enriched breads 

• Cashews 

• Baked potatoes 

• Tofu 

• Dark leafy green vegetables I.e., spinach 

• Beans and lentils 

• Fortified breakfast cereals 

High-Risk Populations 

    Women Who Are Pregnant: Higher blood volume needs more iron to get oxygen to the baby and growing reproductive organs. Talk with a doctor or registered dietitian before taking an iron supplement.  

    Young Children: In the first six months, babies have iron stores adequate for their needs. After six months, iron needs increase, and iron-fortified formula, pureed meats, and iron-fortified cereals help meet iron needs. Although people think it is vital for young children to drink lots of cow's milk, it is a poor source of iron. Too much milk can crowd other foods and children can develop “milk anemia.” According to the American Academy of Pediatrics, children should not drink cow's milk until after one year, and no more than two cups a day after.  

    Women of Childbearing Age: Heavy menstrual periods may cause iron deficiency.  

How to Prevent Iron Deficiency 

    Eat a balanced diet with a good source of iron. Vegetarian sources of iron should be combined with vitamin C in the same meal for maximum absorption: fortified cereal and berries, spinach with lemon juice, or bell pepper-bean salad. 

    If treatment is needed for iron deficiency, changes in diet can be made or supplements can be added but not before consulting a healthcare provider who will assess iron status.  

Source: https://www.eatright.org/health/essential-nutrients/minerals/iron-deficiency