food and fun for kids

SEASONAL & STEALTHY EATSto help you veg out!

Trust usgum pasteflowers are easy

peasy! p. 7 9i

The Truth About Sugar & Fake Sweeteners

10 Goodies Youve Got to Have

The Best Fresh Recipes to Make & Take

5 RECIPESto Sweeten Up Spring

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FROM THE EDITORS OF YUM FOOD & FUNSPRING 2015Display until 4/28/2015

VOLUME 6, NO. 1 $5.99 US

Engaged Media, Inc.

Food and Fun

YK-Spr2015-Cover.CX 1/27/15 1:55 AM Page US_C1

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Y U M F O O D & F U N F O R K I D S S P R I N G 2 0 1 5 3

Helpful Healthy

8 Clear-Conscience ComfortsSneak in some springtime vegetables withooey-gooey comfort classics like lasagnaand stuffed peppers. Its so good, theyllnever know its good for them, too!

14 Springtime DefrostThe best of both worlds makes for awonderful combination of fun flavors.From the purple of winter beets to theorange of baby carrots, seasonal has abrand-new meaning.

18 Living with LactoseMilk and dairy are everywherebutlactose intolerance isnt the end of allthings tasty. The solution is simpler thanyou may think, and you can test it on theperfect strawberry cupcake. By Elise Portal e

28 Juicy GossipNot all fruit juice is created equalwhatis the real difference between the juices inthe grocery aisle? Find out which box getsour panel of kid experts seal of approval(and which one youd rather buy). By Kari Windes

32 The Sweet SpotsThe most valuable tool to monitoringsugar content is probably the trickiest tounderstand. Get to the nitty gritty ofnutritional labels and learn how torecognize real vs. fake sugars. By Kathryn Steml er , R .D .

36 Sweet DefeatIf your kids love peanut butter cups andchocolate-hazelnut spread, give it to them!Just try these homemade versions that cutdown on added sugar instead.

Spring 2015

food and fun

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On the Cover20 Seasonal & Stealthy Healthy Eats to Help You Veg Out!.......8-17, 22, 24,

46-60, 70-75Cupcakes in Bloom: 5 Recipes to Sweet Up Spring..19, 77, 80-83Faux Real? The Truth About Sugar & Fake Sweeteners32-35, 98Pretty in Picnic: The Best Fresh Recipes to Make & Take.70-75Easter Extravaganza: 10 Goodies Youve Got to Have..82, 84-93

Design by Kelly LeeStyling and Photography by Stephanie Eddy

Edible flowerstheyre what s

for lunch! p. 7 3i

Yum Food & Fun for Kids (ISSN 2156-5430) is published quarterly, every three months in Summer,Spring, Fall and Winter by Engaged Media, Inc., 22840 Savi Ranch Parkway, #200, Yorba Linda, CA92887, Periodicals Postage Paid at Anaheim, CA and additional mailing offices. POSTMASTER: sendaddress changes to Yum Food & Fun for Kids c/o VSI, Inc. 905 Kent Avenue, Liberty, MO 64068. 2015by Engaged Media, Inc. All rights reserved. Reproduction of any material from this issue in whole or inpart is strictly prohibited.



FeaturedPartyJ

Everyday Eats

12 Its a Wrap!When snack time rolls around, the afternoon rush may have youready to hand your child a sugary, pre-packed snack. Dont giveinthis nutritious PB&J will only take you 5 minutes.

46 A Sweet StartDessert for breakfast? Youd be surprised how dressing up fruit andyogurt can make a healthy meal seem a little daring.

50 Feast from the EastA great lunch is one that is filling yet not too heavy. With a littlehelp from some Asian-inspired flavors, a healthy midday meal iswithin reach.

54 A Well-Rounded WeeknightThe dinnertime battlefield is constant struggle between fun andfit. Between flavor-heavy salads and pastas light on carbs, weve gota weeks worth of solutions right here!

The Fun Stuff

20 With Flying ColorsThe Hindu tradition of spreading colors far and wide is theperfect way to ring in spring. Learn about Holi and try some tastyIndian hand pies in the process. By Karen Wilhelmsen

24 The 12-Well WonderThe kitchen is a paradise of experimentation. Some adorable minipies and a sneaky lemon muffin are the perfect way to test outyour muffin pans. By Elise Portal e

62 An Afternoon Affair Between the china, the jams and the bouquets of flowers, no littlegirl can resist the magic of a teatime party. And with a touch ofvintage flair, neither will you! By Sara De St . Jean

70 Picnic-Blanket ParadiseIts time for some fresh air and chill time with your family. Unrollthose checkered blankets and serve up some of the best make-and-take eats for any springtime outing.

94 Bottoms Up!Easter is in the airand so is the fluffy tail of this adorable, candy-craving bunny centerpiece. By Sarah Jane OKeefe

Special Sweets

76 Flower Power Get inspired by the blooms of the season. Start with some sweetshortbread and a cupcake topped with the easiest gum pasteflowers youll ever try. By Stephanie Eddy

80 Everythings Coming Up CupcakesYou know them. Your kids love them. So its time to mix thingsup a bit with some fun and creative new springtime recipes.

84 A Sweeter EasterEveryones favorite Sunday is back againserve up any of theseeight tasty treats, from carrot cake doughnuts to hybrid prezants,to make this Easter the best ever!

Columns

6 Recipe Index

7 Sincerely Yum

40 Sample the Book

96 The Book Nook

98 Ask THE Expert

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Recipe Index

Breakfast & Lunch47 Breakfast Banana Split

49 Beautiful Breakfast Tart

72 Burrito Bowl Mason Jar Salads

51 Chicken Quinoa Lettuce Wraps with Easy Peanut Dipping Sauce

75 Healthy Chicken Salad

52 Speedy Gonzales Noodles

74 Zesty Mini Quiches

Simple Snacks22 Baked Vegetable Samosa Hand Pies

15 Carrot Apple Salad

74 Healthy Strawberry Cheesecake Parfait

24 Lemon-Zucchini Muffins

67 Perfectly Peach Jam

90 Pretzant (Pretzel-Croissant)

16 Skinny Spinach and Artichoke Dip

13 Strawberry-Banana Crunch Snack Wraps

Family Dinners56 Barbecue Chicken Salad with

Creamy Barbecue Dressing

59 Broccoli-Cheese-Stuffed Potato Skins

60 Chicken Parmesan-Stuffed Shells

11 Eggplant and Zucchini Lasagna

58 Fiesta Fish Taco Bowls

57 Mongolian Beef

8 Southwestern Stuffed Bell Peppers

17 Traditional Borscht with Meat

Delectable Drinks73 Edible Flower Ice Cubes

70 Lavender-Chia Lemonade

Tasty Treats92 Bavlova (Bavarois-Pavlova)

82 Cadbury Creme Egg Cupcakes

87 Carrot Cake Baked Doughnuts

86 Carrot Cake Cookie Sandwiches

39 Chocolate Nut Butter Cups

84 Edible Piata43 Five-Flavors Party Cake

27 Handheld Lattice-Top Pies

19 Lactose-Free Strawberry Cupcakes

83 Lemon Poppy Seed Cupcakes

40 Maple Spun Sugar

91 Millionaire Jacks

79 Pink Lemonade Shortbread

69 Pink Tea Bag Cookies

81 Rainbow Swirl Cupcakes

44 Strawberry and Lemon Cream Puffs

37 Sugar-Free Nutella

77 Spring Blossom Cupcakes

89 Wobbler (Waffle-Cobbler)

Crafts & Extras95 Cottontail Candy Dish

88 Edible Flower Puzzles

79 Gum Paste Flowers

Beautiful Breakfast Tart

p.49

Strawberry-BananaCrunch Snack Wrapsp.13

SouthwesternStuffed Bell Peppers

p.8

Lavender-Chia Lemonadep.70

Bavlova (Bavarois-Pavlova)

p.92

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Elise PortaleEditor

SprIng 2015Volume 6, Issue 1

EdITorIaLGroup Editorial Director: Erin Masercola

Editor: Elise PortaleDesign Director: Gabby Oh

Art Director: Kelly LeeManaging Editor: Brook Howell

Scouting Editor: Cathy McConvilleContributing Editors: Sarah Jane OKeefe, Jickie Torres,

Karen Wilhemlsen, Kari Windes

ConTrIbuTorSWillow Arlen, Lina Calin, Carla Cardello, Sara De St. Jean,

Stephanie Eddy, Laura Fuentes, Natasha Kravchuk, JonathanMelendez, Susan Moran, Abeer Rizvi, Kathryn Stemler, Emily

Walker, Erica Walker

adVErTISIngGabe Frimmel - Ad Sales Director

[email protected] (714) 200-1930Donna Silva Norris - Senior Account Executive

(714) 200-1933 Shanda Ogas - Account Executive

(714) 200-1959Desiree Newman - Account Executive

(714) 200-1957Eric Gomez - Ad Traffic Coordinator

John Cabral - Creative Graphic Designer

dIrECT MarKETIng groupJohn Bartulin - (866) 866-5146 ext. 2746

Paul Caca - (866) 866-5146 ext. 4961Ryan Lauro - (866) 866-5146 ext. 2756

opEraTIonSGus Alonzo: Newsstand Sales & Marketing Manager

Celia Merriday: Newsstand AnalystMohit Patel: Newsstand & Production AnalystShailesh Khandelwal: Subscription Manager

EdITorIaL, produCTIon

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Ph: (800) 332-3330Fax: (800) 249-7761

www.yumfoodandfun.com www.facebook.com/yumkids

www.facebook.com/eembybeckett

Yum Food & Fun for Kids (ISSN 2156-5430) is published quarterly,every three months in Summer, Spring, Fall and Winter by Engaged

Media, Inc., 22840 Savi Ranch Parkway, #200, Yorba Linda, CA92887, Periodicals Postage Paid at Anaheim, CA and additional

mailing offices. POSTMASTER: send address changes to Yum Food& Fun for Kids c/o VSI, Inc. 905 Kent Avenue, Liberty, MO 64068.

2015 by Engaged Media, Inc. All rights reserved. Reproduction ofany material from this issue in whole or in part is strictly prohibited.

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This magazine is purchased by the buyer with the understandingthat information presented is from various sources from which

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In ull

S Sincerely Yum

As new tender shoots emerge from the groundand bright blooms burst from the trees, Yum is taking a leaf outof springs book and using it in our own. With a new yearcomes new vision and new goals, so were reflecting that in ournew look. Fresh, clean and just the tiniest bit all growed up,its all about the recipes and how you can have fun with them.

In that same vein, weve refreshed some of your favoritecolumns and added a bouquet of new ones youre sure to love.From expert tips on decoding the craziness of nutritional

labels (Labelmania, p. 32) to a leg up in the ever-growing world of food allergies (Allergy Free, p.18), youll be well equipped for making positiveand healthy changes in your familys life. If youstill have burning questions about health and diet,just drop us a line and our dietitians will lead youin the right direction (Ask the Expert, p. 98).

Of course, we still have all of the fun stuff, too!Join your kids on an expedition of flavor throughnew lands and cultures (Passport, p. 20), or betteryethave them join you in the kitchen as youboth explore fun new ingredients and cookingmethods (The Laboratory, p. 24). And dontforget the sweets: Nestled in these pages, youll

find some of our cutest treats yet. Whether youre hosting aspringy teatime shindig (p. 62) or planning for the sweetestEaster ever (p. 84), you wont be disappointed with the recipesand treat-decorating tips we have in store. Oh, and cupcakes?Weve got you covered (p. 80).

We may have a brand-new style and some new tricks upour sleeve, but Yum still has the same mission at heart: Keepingyour family smiling every day. Spring is the season of newhopes and dreams and we wish you all a happy, healthy andespecially honey-sweet year. Welcome to the new Yumfamilyand thank you for letting us be a part of yours.

YK-Spr2015-7-Editorial.CX 1/27/15 12:26 AM Page 7

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s Stealthy Healthy

Clear-ConscienceComforts

Its no secret that kidsand adults alike would choosemelty, cheesy casseroles over asteaming pile of vegetables.And while preparing theseunhealthy dishes seems likegiving in to the enemy, thatvery same melted cheese andflavorful tomato sauce are theperfect camouflage for thegood stuff. Hidden caulifloweris easily sneaked into saucystuffed peppers. Squash lies lowbetween the layers of a cheesylasagna. These two dishes are agreat way to serve up dinnerwhile giving your family adose of vitamins where theydleast expect it.

These cozy favorites get a bit stealthy with some hidden veggies.

Recipes and Photography from Grain-Free Family Ta bl e by Carrie Vitt

Southwestern Stuffed Bell PeppersThese savory and meaty stuffed peppers have a sneakyingredientriced cauliflowerthat nobody will even notice!

2 tablespoons coconut oil6 scallions, cut into -inch slices, white and green parts separated1 pound grass-fed ground beef

1 teaspoons ground cumin2 garlic cloves, minced3 cups riced cauliflower (see tip, left)1 (4.5-ounce) can chopped green chiles

teaspoon Celtic sea salt2 cups shredded Monterey Jack cheese4 large red, yellow or orange bell peppers, halved lengthwise, stems on,

seeds removed cup sour cream cup salsa

Preheat the oven to 375F and adjust the rack to the middle position. In a large skillet over medium heat, melt the coconut oil. Add the

scallion whites, half the scallion greens and the beef, and cook until themeat is no longer pink, 5-7 minutes. Move the beef mixture to the sidesof the pan and add the cumin and garlic to the center. Cook until fragrant,about 1 minute, and then stir into the beef mixture. Add the ricedcauliflower, chiles, salt and 1 cup of the cheese. Stir until all theingredients are incorporated.

Place the peppers cut-side up in a large baking dish. Divide thefilling mixture evenly among the peppers. Pour cup hot water in the

bottom of the pan and cover the peppers with a sheet of parchmentpaper. Top with a piece of foil (this way the aluminum doesnttouch the food) and press it around the dish to secure it. Bake for

25 minutes. Remove the foil, top each pepper with a bit of sour cream and

salsa and sprinkle on the remaining 1 cup cheese. Bake for 10 moreminutes, or until the cheese is bubbly and golden brown and the peppersare crisp-tender. Serve.

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Prep: 15 minutesBake: 35 minutes

Serves 4-6

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Tip IGrating thehead of a

cauliflowerricingis a very easy

process. After rinsing anddrying the whole cauliflower,

grate the cauliflower witha coarse cheese grater

so it is about thesize of rice grains.

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Tip IDepending onthe size of the

peppers, you mighthave a bit of filling leftover. If so, put the filling

in a small ovenproof bowland bake alongside the

peppers. It makes agreat lunch the

next day!


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Eggplant and Zucchini LasagnaWith vegetables drenched in sauce, layered with seasoned ricotta cheeseand baked bubbly in the oven, your family will never know this lasagna isnoodle-less.

For the vegetables5 medium zucchini, cut lengthwise into -inch-thick slices2 eggplants, peeled and cut lengthwise into -inch-thick slices

Celtic sea salt cup ghee, melted

For the tomato-meat sauce2 garlic cloves, minced2 tablespoons extra-virgin olive oil2 teaspoons dried Italian seasoning1 (24-ounce) jar crushed tomatoes1 teaspoon Celtic sea salt

1 pounds grass-fed ground beef

For the ricotta filling10 ounces ricotta cheese1 teaspoon dried Italian seasoning2 large eggs, beaten

cup grated mozzarella cheese

Preheat the oven to 425F and adjust the rack to the middle position.

For the vegetables: Place the zucchini and eggplant slices on 2 large, rimmed bakingsheets and sprinkle both sides with salt. Let sit for 20 minutes. Pat the slices dry with apaper towel or tea towel and brush with melted ghee. Roast for 15 minutes, or untilthe vegetables begin to shrivel a bit and the edges are just turning golden brown.Reduce the heat to 400F.

For the tomato-meat sauce: Meanwhile, in a large saucepan over medium heat,combine the garlic, olive oil and Italian seasoning. Cook until the garlic begins tosizzle and is fragrant, about 1 minute. Add the tomatoes and salt and simmer thesauce for 10 minutes. Add the ground beef and cook, breaking the beef apart with theback of a wooden spoon, until cooked through, 8-10 minutes.

For the ricotta filling: In a small bowl, stir together the ricotta, seasoning and eggs.Spoon a few tablespoons of the sauce into an 11x7-inch baking dish and spread

evenly to coat the bottom of the dish. Top with half of the zucchini and eggplant slices(they will overlap). Spread half of the ricotta mixture on top, followed by half theremaining sauce. Repeat with the remaining ingredients and top with the mozzarella.Bake for 25-30 minutes, until the lasagna is bubbling and the cheese is golden brownon top.

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Prep: 5 minutes

Drain: 20 minutes

Roast: 15 minutes

Cook: 18-20 minutes

Bake: 25-30 minutes

Serves 6

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For moreon Grain-Free

Family Table, seeThe Book Nook,

page 96.


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5 Ready In Five!

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On a clean workspace, lay out the Boston lettuce leaves cup-side up.Spread a little bit of almond butter on half of a leaf. Top with toasted

almonds, sunflower seeds and hemp seeds. Layer strawberries and bananaon top. Add a tiny pinch of sea salt and wrap the lettuce up. Repeatthese steps with more leaves for as many wraps as you need.

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Forvariety, try

out differentberries and nutbutters inside

the wrap.


Its aWrap!

Despite the name, oftentimes, theres notime for snack time. Maybe your child needs anafternoon pick-me-up between school andsoftball practice. Or maybe back-to-backweekend errands have your child running onempty. No matter when snack time strikes, itsnever at the right time for you. Thats whyhaving a go-to snack recipe that is easily whippedup in fewer than 5 minutes is worth keeping inyour back pocket. The next time your little onegets hungry when youre mid-hustle, toss togetherthis delicious and nutritious peanut butter crunchwrap and keep on moving!

Recipe and Photography from YumUniverse by Heather Crosby

Strawberry-Banana Crunch Snack Wraps

4 large leaves of Boston lettuceAlmond butter

2 tablespoons almonds, chopped and toasted2 tablespoons sunflower seeds, chopped and toasted

1-2 teaspoons hemp seeds4-5 strawberries, sliced

-1 banana, slicedPinch of sea salt

Prep: 5 minutesServes 2-4D

Make the speediest and healthiestPB&J with just a leaf of lettuce.

For moreon

YumUniverse, seeThe Book Nook,

page 96.

You canalso try

romaineinstead of

Bostonlettuce.

Tips I

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I In Season

Carrot

Apple Sal

ad

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springtime Defrost

While the seasons seem cutand dry with home dcor, producefollows its own calendar. Sure, asparagusand peas seem to be unambiguouslyspringy, but the cold weather in Januaryand February extends the availability offruits and vegetables for a little longerthan their December deadlines. Mixtogether some winter apples and springbaby carrots for a naturally sweet salador use the remainder of last years beets(yes, trust us!) in a steamy pot of beefstew. These three family-friendly,winter-to-spring recipes will melt inyour mouth faster than the spring meltsaway the snow!

Transition mealtime intothe new season withwinters harvest andsprings new offerings.

Recipes and Photography by Nata sha Kravchuk, nata sha skitchen.com

Carrot Apple SaladUse the end of the winter appleharvest paired with the beginningof baby carrot season to create asweet and nutritious salad.

For the dressing cup mayonnaise2 teaspoons lemon juice

tablespoon sugar teaspoon sea salt, or to taste

Pinch of freshly ground black pepper

For the salad4 medium carrots, peeled1 apple, diced

cup red or sweet onion, finely diced cup dried cranberries

For the dressing: In a small bowl, combine the mayonnaise,lemon juice, sugar, pinch of salt and pepper and mix untilwell combined. Set aside.

For the salad: Using a hand grater or food processor,coarsely grate the carrots and transfer to a large mixingbowl. Then, add the diced apple, diced onion and driedcranberries. Toss to combine.

When ready to serve, add the salad dressing (to taste)to the salad mixture and toss the salad until everything iswell coated.

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Prep: 10 minutes

Serves 3-4

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Organiccarrots tend

to be sweeterand take this

entire salad upa notch.

Tip I


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SkinnySpinach andArtichoke DipSneak a bit of healthy intoa creamy yogurt andParmesan dip with spinachand artichokes.

8 ounces reduced-fat cream cheese2 cups plain, nonfat Greek yogurt 2 tablespoons ( stick) butter

1 cups Parmesan cheese1 (14-ounce) can quartered

artichoke hearts, drained and coarsely chopped

1 (4-ounce) can diced jalapeos, drained (optional)

10 ounces frozen spinach, thawed and drained

2-3 cloves garlic, pressedMulti-grain crackers or tortilla chips, to serve

In a medium pot overmedium heat, melt togetherthe cream cheese, Greekyogurt, butter and Parmesancheese, uncovered, stirringfrequently until melted andsmooth. It should start tobubble lightly.

Stir in the coarsely choppedartichoke hearts, drainedjalapeos (if using) anddrained spinach. (Make sure tosqueeze the spinach over thesink to remove excess water.)

Stir in the pressed garliccloves. Let the mixture bubblefor a few minutes and servehot with your favorite multi-grain crackers or lightly saltedtortilla chips.

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Prep: 10 minutes

Cook: 10 minutes

Serves 8-10

C



Traditional Borschtwith MeatThis fun-colored super soup from Ukraine isfull of the cool seasons beets and potatoeswith a touch of springs fresh, green herbs.

1 pound beef, preferred cut (bone-in or boneless, see tip)1 tablespoon salt plus more to taste2 large or 3 medium beets, washed and peeled4 tablespoons olive oil1 tablespoon vinegar1 tablespoon sugar2 tablespoons tomato sauce or paste

(or 3 tablespoons ketchup)1 tablespoon butter1 medium onion, finely diced2 carrots, grated

head small cabbage, sliced2 large or 3 medium potatoes, peeled and cut into

bite-sized pieces2 tomatoes, peeled and diced (see tip)2 bay leaves

teaspoon freshly ground pepper cup chopped fresh parsley 2 cloves garlic, pressed

Sour cream, to serveSprigs of fresh dill or parsley, to serve

Wash meat in cold water, cut into 1-inch pieces(if boneless) and place in a large soup pot with14 cups cold water and salt. Bring it to a boiland remove the foam solids as soon as it boils.(If you wait, it will be hard to get rid of the foam,as it will integrate into the broth and youll haveto strain it later.) Reduce the heat, partially coverthe pot and simmer for 45-60 minutes,periodically skimming off any foam that rises tothe top.

Using a coarse grater or a food processor, gratethe beets. Place the grated beets in a large heavy-bottomed skillet with the olive oil and vinegar andsaut for 5 minutes. Reduce heat to medium-low,and add the sugar and tomato sauce. Mixthoroughly and saut, stirring occasionally, untilthe beets start to soften, about 10 minutes.Remove from the pan and set aside.

In the same skillet (no need to wash it), saut theonion in the butter for 2 minutes. Then, add thegrated carrot and sliced cabbage and cook untilsoftened, another 5 minutes, adding more oil if itseems too dry.

Once the meat has been cooking at least 45minutes, place the sliced potatoes into the soup potand cook for 10 minutes. Then, add the cabbage,beets, onion and carrot mixture and choppedtomatoes; cook for another 10 minutes or until thepotatoes are easily pierced with a fork.

Add the 2 bay leaves, teaspoon pepper andmore salt, to taste. Then, add the choppedparsley and pressed garlic; stir them into thesoup pot, immediately cover the pot and removeit from heat. Let the pot rest, covered, for 20minutes so the flavors can meld. Serve with adollop of sour cream and a sprig of fresh herbs,such as dill or parsley.

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To peelwhole

tomatoes, blanchthem in boiling hot

water for 30-45seconds. Then, transfer

to cold water andthe skin shouldpeel right off!

Tip

If your meathas a bone in it,place it in the

water whole. After itboils for 45-60 minutes,remove it from the soup,

cut away and discardthe bone and chop

the meat into 1-inch pieces.

If youprefer, you

can substitutethe beef for

pork.

Prep: 30 minutesCook: 1 hour, 30 minutesServes 8-10

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Living wiTh LacToSe

One of the most common allergies of the modern worldmight possibly be the most confusing. Milk is in so much of our dietfromthe cheese in your daughters sandwich to the milk in your sons chocolate.Luckily, as common as it is, lactose intolerance isnt really a big deal, andunderstanding how the body treats milk is a good start to helping your childlive a healthy, lactose-free life (while still eating all the good stuff!).

The Science

Lactose intolerance isnt the same as a milk allergy. While the allergy iscaused by a persons immune system reacting negatively to milk, theintolerance is the result of not being able to properly digest milk. Lactose(milk sugar) is broken down in the small intestine by enzymes called lactase.For those with an intolerance, their body does not produce enough lactase todigest milk effectively. Fortunately, consuming lactose in this condition is notdangerous (like an allergy could be) and many with the interolerance canafford to have certain fermented dairy, like yogurt or cheese. Regardless, areaction is certainly not comfortable, coming with an array of symptomsyoud want to avoid for your child.

The Solution

According to the U.S. National Library of Medicine, about 65% ofAmericans have a lactase deficiency, so there is no shortage of lactose

solutions for your child. The first and easiest step is to adjust yourchilds diet to avoid as much dairy as possible. Next, familiarize

yourself with lactose-free or nondairy products, which arewidely available more than ever before. And while it may

first seem like dairy is in everything we eat (it nearly is),youll soon find that navigating products and recipes to

suit your childs new diet will become very easy.

By Elise Portal e

Dairy intolerance does not mean the end of treats and good eats.

a+Allergy Free

Source: mayoclinic.org, ghr.nlm.nih.gov

The term lactose-freeon some dairy products isa little deceiving, as these

products actually still contain realdairy with lactose. However, what

makes these products safe for thosewith lactose intolerance is the addition of

the enzyme lactase to help with digestion.Baking and cooking with lactose-free milk ispreferable to nondairy milks (soy, coconut,

almond, etc.), as the real milk acts thesame in frostings and sauces. Manypopular brands make lactose-free

milk, yogurt, sour cream andeven butter, so these

substitutes are relativelyeasy to find.

Free for all? I

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Lactose-Free Strawberry CupcakesAn intolerance for lactose is so common that even famous London bakery LOLAs Cupcakeshas crafted a lactose-free cupcake that is still as perfectly sweet as any other recipe.

Recipe from LOLAs Forever by Lolas Bakers | Photography by Peter Cassidy

For the cupcakes1 cups all-purpose flour

1 teaspoon baking soda teaspoon baking powder

Pinch of salt cup lactose-free butter1 cup granulated sugar2 teaspoons vanilla bean paste2 eggs

cup lactose-free whole milk cup lactose-free strawberry yogurt

For the buttercream cup lactose-free butter teaspoon vanilla bean paste

3 cups confectioners sugar cup fresh strawberries, mashed with a fork

Sliced fresh strawberries, to decorate

Prep: 5-10 min.Bake: 20-25 min.

Makes 12cupcakes

Preheat the oven to 350F. Line a muffin pan with paper cupcake liners.

For the cupcakes: Sift the flour, baking soda, baking powder and salt into a large bowl. Set aside.Using an electric hand mixer in a large bowl, beat together the butter, sugar and vanilla bean paste at

medium speed for 1-2 minutes, until light and fluffy. Periodically scrape down the sides with a rubber spatula.With the mixer on low, add the eggs, one at a time, until fully incorporated. Slowly add the dry

ingredients, mixing on low, until combined.Scrape down the sides of the bowl and briefly beat at high speed until the mixture is smooth. Mix in

milk and yogurt until just incorporated. Do not overmix.Using an ice cream scoop, divide the mixture between the muffin cups, filling each to almost full.

Bake in the preheated oven for 20-25 minutes, until well risen and a cake tester comes out clean.Transfer to a wire rack to cool completely.

For the buttercream: Using an electric hand mixer in a large bowl, beat the butter and vanilla beanpaste until soft and smooth. Sift in half of the confectioners sugar and mix on low until incorporated.Add the remaining sugar and beat until incorporated. Add the mashed strawberries and briefly mix onmedium until the buttercream is light and fluffy.

Spread the buttercream onto each cake using a palette knife or pipe a swirl of buttercream using apastry bag. Decorate with fresh strawberry slices and serve.

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Forever, see TheBook Nook, page 96.

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P Passport

MARK YOURCALENDARSANDCeleBRATETHE COLORFULHOLIDAY OFHOLI IN THEKITCHEN.

By Karen Wilhelmsen

With Flying

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As with most of our favorite holidays, Holi (also known as the Hindu festivalof colors, Basant Utsav or Vasantotsav as celebrated in West Bengal) gives us a chance tomake recipes that are important to a countrys rich history. Holi is mainly observed inIndia and Nepal as well as other countries with large populations of people whopractice Hinduism.

Holi falls in the lunar month Phalgun, on the last day of its full moon. Thisyear, get ready for it to take place on March 6. This day celebrates the start ofspringa time for new beginnings and a season with a bountiful harvest. Thisholiday is a rare opportunity for kids and adults alike to make a mess and celebratewith the community by partaking in a fun tradition: smearing vibrant powders andthrowing colored water at each other.

This holiday originates from an important event in Hindu mythology,when the demon Holika was defeated with the help of Lord Vishnu.Thus, this festival also represents good triumphing over evil. LordVishnu was later reincarnated as the youthful flute-paying princeKrishna, who was a prankster that poured colored water onpeoplea fun feature of Holi still cherished today.

Many people celebrate the day before Holi by gatheringaround a bonfire. Families also often have a quieter celebrationat home to exchange gifts and make delicious recipes like gujjias,sweet samosas (hand pies) filled with dried fruits and coconut. Tryour savory samosa recipe this year to bring a part of this long-standingcustomand delicious, flavorful Indian spicesto your familys table.

Celebrate Holi atHome!

Bring the magic of Holi to your kidswith these easy tips.

GET THE RIGHT GEAR. This is one funand messy celebration thats best when

participated outdoors. If youre going to throwcolored powders, make sure your kids arewearing old clothes that you dont mindgetting dirty or tossing out afterward. To

prevent the powder from getting ineyes, have your kids wear their

swimming goggles. You caneven break out the waterguns and water balloons!

SHOW YOURCOLORS. If you donthave a local Indian or

international market nearby,buy the colored powders

online. But make sure to look forhigh-quality powders that will be

safer on skin instead of synthetic ones.Find those that are plant-based and

made from natural resources liketurmeric or marigold flowers.

Take extra precaution forkids with allergies topollen or dust andthose with asthma.

GOOD,CLEAN FUN. Whenthe celebration is

over, start the cleanupoutside so that the mess

doesnt get dragged in thehouse. Use a hose to remove

excess powder from skinand clothes. Then, use amild dish detergent or

cleansing lotion onskin and rinse.


Baked Vegetable Samosa Hand piesFull of potatoes and peas in a flaky crust, these tasty handpies are a great Indiandish to explore a world of new spices.

Recipe and Photography by Jonathan Melendez, thecandidappetite.com

For the dough1 cups all-purpose flour teaspoon sugar teaspoon salt1 tablespoon ajwain (carom or caraway)

seeds cup (1 stick) unsalted butter, chilled

and diced cup ice-cold water

For the filling2 russet potatoes, peeled and diced4 tablespoons unsalted butter (or ghee)1 yellow onion, diced3 cloves garlic, minced2 teaspoons fresh ginger, grated

2 teaspoons garam masala teaspoon whole cumin teaspoon salt teaspoon black pepper teaspoon chili powder teaspoon ground turmeric teaspoon ground mango powder (optional) teaspoon ground cinnamon teaspoon ground coriander2 green chiles, chopped (optional)

cup fresh cilantro, chopped1 cup frozen peas, thawed1 egg, for egg wash

For the dough: In a large mixing bowl, combine the flour, sugar, salt and ajwain seeds. Addthe cold butter and cut-in with a pastry blender or with your fingers, until it forms coarsecrumbs the size of peas.

Add the cold water and mix until the dough comes together. Add more water as needed, 1tablespoon at a time, until desired consistency is reached. Wrap tightly in plastic wrap andplace in the fridge to chill for at least 1 hour.

For the filling: Place the peeled and diced potatoes in a pot, fill it with cold water and bringto a boil over medium-high heat. Cook until fork tender. Drain and allow to cool.

Heat a large skillet over medium-high heat. Add the butter (or ghee) and melt. Throw in thediced onions and garlic, and saut for about 5 minutes until translucentand soft. Add the grated ginger and all of the spices. Stir and cook foranother 5 minutes to develop the flavors. Add the cooked potatoes,green chiles, cilantro and peas. Stir and cook for another 2 minutes.Remove from heat and allow to cool completely.

Preheat oven to 375F. Place the chilled dough on a lightly flouredwork surface. Roll out into a large rectangle, about inch thick. Cutout into medium circles and place on a baking sheet lined withparchment paper. Brush the edges with egg wash. Fill each withabout a tablespoon of filling in the center. Fold over and, using a forkor your fingers, crimp the edges to seal. Brush the tops with egg washand bake for about 20-25 minutes or until golden brown.

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Prep: 30 minutesChill: 1 hourCook: 30 minutesBake: 20-25 minutesMakes 14samosas

Tip IThesesamosas can be

frozen and bakedright before serving.

No thawing necessary,just add a bit more oventime. Any leftovers can

be kept in thefridge for up to

4 days.

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Servewarm with

your favoritechutney, smokyjam or sauce.


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The 12-WellIntroduce your child to the muffin tin, your kitchensmost versatile pan.

L The Laboratory

The best part ofcooking isexperimenting.Following recipes is fun, butnothing is more rewardingthan trying something newand with great results.Unless your child is anatural-born chef, nearlyeverything in the kitchen isnew and unique. When itstime to cook, introduceyour child to a new part ofyour pantry and see whatyou can create.

Nothing is more uniqueand versatile as the muffintin. Your child is no doubtfamiliar with tasty cupcakesand muffins, but the fundoesnt stop there. The shapeand size of a muffin tinlends itself to many differentconcoctions, such as miniquiches, baby meatloavesand even delicately madelattice-top pies. Thekitchen is your cookinglaboratoryso toss on youraprons and show your kidsthe magic of the kitchen!

Lemon-Zucchini MuffinsSneak in some vitamin C-rich zucchini with these lightly iced, zesty lemon muffins.

For the muffins1 cup all-purpose flour2 teaspoons baking powder teaspoon salt teaspoon nutmeg1 egg

cup granulated sugar1 teaspoon lemon zest

teaspoon vanilla extract cup canola or vegetable oil cup lemon juice1 large zucchini, finely grated (about 1 cup)

For the icing1 cup confectioners sugar1 tablespoon whole milk2 teaspoons freshly squeezed lemon juice

For the muffins: Preheat the oven to 350F. Grease a non-stick muffin tin.In a medium mixing bowl, combine the flour, baking powder, salt and nutmeg. Set aside.In a separate, large mixing bowl, beat together the egg and sugar until well combined.

Whisk in the lemon zest, vanilla and vegetable oil until well mixed. Whisk in half of the dry ingredients to the wet mixture and mix. Then, whisk in the lemon

juice followed by the rest of the dry mixture until just combined. Fold in the grated zucchini. Spoon the batter into the muffin tin, filling each well about full. Fill any empty wells

halfway with water. Bake the muffins for 13-15 minutes or until the tops are spongy andedges are lightly golden. Let cool 5 minutes, then remove the muffins to a rack to coolcompletely before icing.

For the icing: In a small bowl, whisk together the milk and lemon juice. Then, sift in theconfectioners sugar and whisk vigorously until the glaze is thick and smooth. Using a spoon,drizzle the icing on the top of each muffin. Let set for 10 minutes before serving.

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WonderWritten , Styl ed and Photographed by Elise Portal e

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Prep: 5 minutesBake: 13-15 minutesMakes 9 muffins

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TipIf your child has an

eagle eye for veggies,use yellow crookneck squash

instead of green-skinnedzucchini. They wont beable to tell the squash

and the lemon zest apart!


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Handheld Lattice-Top PiesSweet and adorable, these mini pies are greatwith all of your childs favorite fillings, includingcherry, blueberry and peach!

2 (2-pack) boxes premade pie dough, at room temperature2 (21-ounce) cans preferred pie filling (or homemade recipe)1 egg, lightly beaten

cup turbinado sugar (optional)

Preheat the oven to 350F. Grease a non-stick muffin tin and set aside.Working with a single dough round at a time, roll out the pie dough on a

lightly floured work surface until it is about inch thick. Then, using a pastrycutter or a small mixing bowl or glass, cut out 12 circles, each 4 inches indiameter. (You will need to re-roll the dough.) Set extra dough aside.

Press each circle into the well of the muffin tin, pressing out any extra airfrom the bottom. Leave a -inch rim of dough at the top of each well.

Spoon the pie filling into each well, filling each up to the brim. Do not overfill,as fruit fillings tend to bubble up during baking.

On a lightly floured surface, roll out the extra dough until it is inch thick.Then, using a sharp knife, slice the dough into about 3x-inch strips. Startingat one side of a pie, lay a dough strip across the filled pie (north to south).Then, take a second strip and lay it perpendicular (east to west) to the firststrip, creating an L shape. Take a third strip and lay it parallel to the first strip,leaving a -inch gap between the strips. Repeat in this order, weaving thestrips together over the pie, until the lattice covers the entire pie. You shouldneed 7-8 strips per pie.

Using your fingers or a fork, crimp the edges of the strips on the pies rim.Cut away any overhanging dough strips. Repeat steps 5-6 for each pie.

Using a pastry brush, lightly brush the beaten egg on the top of the latticetops. Sprinkle the turbinado sugar on top of each pie if using.

Bake the pies for 20-25 minutes or until the tops are golden and the filling isjust starting to bubble. Let cool for 5 minutes; then, remove the pies to a rackto cool for another 15 minutes before serving.

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Prep: 15-20 minutesBake: 20-25 minutes

Cool: 20 minutesMakes 12 mini pies

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GossipWritten and Photographed by Kari Windes

Our panel of Youngexperts puts thisfamous sugarylucnhbox treat tothe test.

YK-Spr2015-28-31-KidTested.CX 1/27/15 1:14 AM Page 28

Kool-Aid JammersJuice: N/A

Calories: 70 per 1 (6-ounce) pouch

Total Carbohydrates: 19gSugars: 19g

High Fructose Corn Syrup: Yeskoolaid.com, $1.88

RKID SCORE:


Back to NatureJuice: 100%



High Fructose Corn Syrup: Nobacktonaturefoods.com, $4.99

RKID SCORE:

Noartificial

preservatives,flavors or

colors

wIt tastes a bitlike baby foodand apple juice.

100%of dailyvitamin

C

HVery yummy.Souraftertaste.

EDITOR SPickj

Capri Sun Juice: 10%



High Fructose Corn Syrup: Yescaprisun.com, $1.99

RKID SCORE:

NoGMOs

hSort of a clayaftertaste.

When it comes to juice, nothing beats thefreshly squeezed stuff. Sadly, unless your juicer fits in alunchbox, youre stuck with store-bought juice boxes.Unfortunately, these famed lunchbox treats areinfamously high in sugar. Between finding your childsfavorite and picking the healthiest option, the groceryaisle is a danger zone.

We did some of the legwork for you. We gathered11 common brands to compare their sugar content,high fructose corn syrup and nutritive value. Then, ourpanel of six kid experts gave them a taste. Andalthough juice should be a treat more than a necessity,between the best tasting (Kids Pick), lowest sugar(Parents Pick) and the best of both worlds (EditorsPick), heres all you need to know about the juice onthe shelf.


HansensNatural Organic

Juice: 100%Calories: 90 per 1 (6.75-ounce) box


High Fructose Corn Syrup: Nohansens.com, $4.99

RKID SCORE:

VP

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Hi-C Juice: 10%



High Fructose Corn Syrup: Yescoca-colacompany.com, $1.99

RKID SCORE:

Minute Maid Juice: 100%



High Fructose Corn Syrup: Nominutemaid.com, $3.49

RKID SCORE:

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Noaddedsugar

wI loved it!

wWeird

aftertaste.

Wontstain mostfabrics and

surfaces

Nopreservatives

hToo sweet and

sticky.

Motts forTots



High Fructose Corn Syrup: Nomotts.com, $2.50

RKID SCORE:

Noartificial

sweeteners

KIDS Pickj


hIt is 40% less sugar.Who would like that?

HansensJunior Juice



High Fructose Corn Syrup: Nohansens.com, $0.99

RKID SCORE:

V8 V-Fusion Juice: 60%

Calories: 60 per 1 (6.75-ounce) box


High Fructose Corn Syrup: Nov8juice.com, $2.99

RKID SCORE:

Nestle JuicyJuice

Juice: 100%Calories: 100 per 1 (6.75-

ounce) boxTotal Carbohydrates: 24g

Sugars: 22gHigh Fructose Corn Syrup: No

juicyjuice.com, $2.99

RKID SCORE:

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Noaddedsugar

wMmmm. Good.

wIt tastes

like really

sweet veggie

s.

Glutenfree

PARENTS Pickj

Honest Kids Juice: 30%

Calories: 40 per 1 (6.75-ounce) pouch


High Fructose Corn Syrup: Nohonesttea.com, $3.99

RKID SCORE:

wToo watery.


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the

Nutrition labels. Theyre printed on the side of nearly everything your familyconsumes. You know theyre importantevery article and news segment youve everheard tells you to mind thembut do you really know what youre looking at?Nutrition Facts are meant to be vital information, but they can seem impossible tounderstand. Here, well make it easier, pointing out what to look for when it comesto sugar and what you need to know from ingredients to grams.

Sugar on top

A hot-button topic these days is tracking sugar content, particularly added sugar. Inthe past, parents have turned to packages labeled sugar-free to circumvent the

issue; however, recently, attitudes toward artificial sweeteners have changed, withmany parents advocating against anything except natural sugar in moderation.

Regardless of your opinion on natural vs. artificial sweeteners, you have aright to know and understand what your child is eating. And the first step is

decoding the side of the cookie box.

By Kathryn Steml er , R .D .

SpotSSweet

INVESTIGATE your food labels to keep an eye on sugar.

Nutritive SweetenersThe following

sweeteners provide asmany calories as regularsugar. Sources of sugar in

foods are often made up ofglucose and fructose. Keep an eye

out for ingredients ending in-ose. Also, be skeptical of

syrups, nectars andconcentrates, whichmay be sugar byanother name.

Cane sugar Beet sugarmay be

from GM beets High fructose corn syruplikely

from GM corn Agave syrupproduced from the

agave plant Molassesa by-product in sugar refining Brown rice syrupmade by fermenting

brown rice with enzymes Coconut sugarprocessed from the

sap of the coconut palm Maple syrupmay be artificially

made from corn syrup Fruit juice concentrate

Honey


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*START WITH SERVING SIZE. Its important to know how

much of the food contains the nutrient amounts specified onthe label. For example, if the serving size is 1 cookie but yougive your child 2, you will need to multiply all the nutrientslisted, such as the calories and grams of sugar, by 2.

* KNOW YOUR CARBOHYDRATES. Total carbohydrates arebroken down into fibers and sugars. Remaining grams ofcarbohydrates would be from complex carbohydrates (starchor fiber).

GMgeneticallymodified

GRASgenerallyrecognized as

safe

Tips IServing size 1 package

(21g)Serving Per Container

6

Amount Per ServingCalories 100

Calories from Fat 35

%Daily Value*

Total Fat 3.5g

5%

Saturated Fat 1.5g8%

Trans Fat 0gCholesterol

25mg8%

Sodium 65 mg

3%

Total Carbohydrate 14g

5%

Dietary Fiber 1g4%

Sugars 7gProtein 3g

Vitamin A 0% | Vitamin C 0% | Calcium 2

% | Iron 4%

* Percent Daily Values are based on a 2

,000 calorie diet.

Your daily values may be higher or lower

depending on your

calorie needs:Calories: 2,00

0 2,500

Total FatLess than 65g

80g

Sat. FatLess than 20g

25g

CholesterolLess than 300

mg 300mg

SodiumLess than 2,40

0mg 2,400mg

Total Carbohydrate300g 375g

Dietary Fiber25g 30g

Calories per gram:Fat 9 | Carbohydrate 4 | Protein 4

Sugar AlcoholsThought of as reduced-

calorie sweeteners, thesenutritive sweeteners provide

(on average) half the calories ofsugars. Sugar alcohols are present

naturally in some fruits and vegetablesbut are typically manufactured from

simple sugars to be used in foodproducts. Because they arent digested

well, they can produce loose stools,gas or bloating if eaten inexcessive amounts. Food

products with thesesweeteners can be

labeled sugar-free.

Sorbitol(GRAS)

Mannitol (foodadditive)

Xylitol (food additive) Erythritol (GRAS) Isomalt (GRAS)

Lactitol(GRAS)



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Should yourchild be eating

artificial sweeteners?See Ask the Expert,

page 98.

Non-NutritiveSweeteners (NNS)

These sweetenersprovide negligiblecalories from theamounts used infood. There are

two types ofNNS:

1. Naturally SourcedNNS:

Keep in mind thatalthough these sweeteners

are from a natural source, themarket versions still require

extensive refining and/or arecombined with other ingredients

before being packaged and sold.

Stevia (GRAS) Monk Fruit (GRAS)

2. Artificial NNS: The following

sweeteners are approvedfor use in food as food

additives. The AmericanAcademy of Pediatrics has noposition on the use of these

sweeteners. Sucralose

Aspartame Neotame Saccharin

AcesulfamePotassium

* GRAMS OF SUGAR. Simple sugars, as reflected bygrams of sugar, are naturally occurring in dairy productsand fruits. However, there are many products that haveadded sugars. Grams of added sugar will be included inthis measurement.

* BE AN INGREDIENT DETECTIVE.You can identifydifferent added sugars and other sweeteners in theingredients statement. Its important to note that the listis in descending order by weight. So, an ingredient atthe beginning of the list will be in greater quantitythan ingredients at the end of the list.

Label LegibleSweeteners can be categorized in several ways includingnaturally sourced nutritive sweeteners, which providecalories (p.33); naturally sourced non-nutritive sweeteners,which provide negligible calories (p.34); and artificialnon-nutritive sweeteners, which provide negligible caloriesand are produced synthetically (below). Keep in mindthat most sweeteners, whether nutritive, non-nutritive orfrom natural sources, undergo at least minimal forms ofprocessing. Methods can include mechanical, heat orchemical.

YK-Spr2015-32-35-LabelMania.CX2 1/28/15 12:55 AM Page 35

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Sweet

Make yourchilds SWEET,top-shelfFAVES Whileskipping ALLthE sugar.

There are certain foods your kids just love. And if yourea parent concerned about added processed sugar, its often difficult to haveto say no so often. Its becoming well known that products on thegrocery store shelf are teeming with teaspoons of added sugar, so for thosecertain treats they just have to have, its time to take matters into your ownhands. Some of the biggest offenders of high-sugar content are often thetastiestincluding the chocolate lovers favorites: peanut butter cups andNutella. Try your hand at these low-sugar versions that are just as tasty asthe real thing!.

Sugar-Free NutellaCreamy and sweet, this chocolate-hazelnut spread has far less added sugarthan the one youll find on the grocery shelf, but its just as tasty!

1 cup hazelnuts cup coconut milk cup brown rice syrup1 tablespoon macadamia (or coconut) oil

cup raw cacao powder1 tablespoon vanilla powder

Preheat the oven to 350F. Bake the hazelnuts on a baking pan for 8-10 minutes, until browned. Rub off most of

the skins, as they can be bitter (you dont have to be too precise). Grind the nuts in a food processor until smooth. Add the remaining ingredients and

process until well mixed. Add extra coconut milk if you want more of a sauceconsistency. Serve immediately and store in the refrigerator for up to several weeks.

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Prep: 5 minutesBake: 8-10 minutes

Makes 1 cup

DDefeatRecipes and Photography from I Qu it Sugar by Sarah Wilson


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To seemore on I QuitSugar, see The

Book Nook,page 96.

Tastesto Try I

CoconutButter cups

Make a coconutversion by using a smallball of coconut butter(well-blended coconut

flakes) instead ofthe nut butter.

Peppermintpatties

Add some peppermintfreshness by adding a fewdrops of peppermint oil(to taste) to small balls

of coconut butterinstead of the nut

butter.

Berry cups

Make a seasonalberry version by placing

a frozen raspberry inthe middle instead

of the nutbutter.

Chocolate Nut Butter CupsCandy-aisle peanut butter cups are huge offenders when it comes tosugar, so this homemade recipe uses creamy coconut and brownrice syrup.

cup coconut oil, melted cup raw cacao powder1 tablespoon brown rice syrup2 tablespoons coconut cream

cup peanut, macadamia or almond butter Large pinch of sea salt

Arrange small paper candy cups on a baking pan. In a small bowl, combinethe coconut oil and cacao powder until smooth; then, stir in the syrup andcoconut cream.

Pour a thin layer of the chocolate mixture into the bottom of the candy cups.Freeze for 5 minutes and then spoon teaspoon of the nut butter into eachcup. Pour the remaining cacao mixture on top and scatter sea salt over.

Refrigerate for 30 minutes until set (or freeze them). Serve them straightfrom the refrigerator, as they will melt at room temperature.

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a real

Whether youre for or against artificialsweeteners, one thing is for certain: Real sugar alwaystastes the best. And that includes more than just whiteand brown sugar. Natural, unrefined sweeteners come inall textures and flavors, which is great for the parent whois going au natural with their childs sweeteners. Andthats exactly the kind of food author Shauna Sever isaiming for with her new book, Real Sweet.

Sweet Selection

Subtitled More than 80 crave-worthy treats madewith natural sugars, Severs Real Sweet surely providesvaried options. From seven sections covering the typicalCandies and Confections to treats for Picnics andPotlucks, there are plenty of options for any occasion.Plus, as advertised, every recipe uses only real, honestsugarthe different types (and personalities) of whichSever introduces us to, from coconut sugar (The FemmeFatale) to agave (The Girl Next Door).

She begins the book by explaining her mission toexplore more nutritious and balanced options for herfamily: Thats what Im going to share with you inthese pagesa collection of my favorite sweet treats thatuse the kind of flavorful, natural, less-processed sugarsand sweeteners that have their place in a balanced life. Tome, this is truly baking, and eating, in moderation. Witha few extra informative notes on the derivation ofnatural sugars and their unique strengths, Real Sweet isthe perfect selection of recipes for the health- andflavor-conscious parent.

Celebrate thebenefits of legitsugar withShauna SeversReal Sweet.

By Elise Portal e | Recipes and Photography from Real Sweet by Shauna Sever

Maple Spun SugarIll admit itthis stuff is ridiculous, Sever says. Itswhimsical, its beautiful and it also has a little bit of thatWho would even do that at home? quality. In short, itsthe ultimate party trick.

For the sugar syrup1 cups turbinado sugar1 cups maple sugar

cup pure maple syrup or brown rice syrup cup water 8 teaspoon fine sea salt teaspoon pure vanilla extract

Youll NeedLong-handled wooden spoons, skewers or thin wooden dowelsA heavy wooden cutting board, pastry boards or a couple of large booksNewspapersLarge bowl of ice water Cornstarch

Prepare the space where youll be spinning your sugar: Findand clear a large, flat work surface, like a countertop or largetable. Gather 2-3 long-handled wooden spoons, dowels orthick skewers and lay them on the edge of the countertop withat least 10 inches of overhang. Weigh the sticks down withsomething heavy you dont mind getting sugar syrup onsome old large books, a hefty wooden cutting board or marblepastry board. Cover the entire floor area underneath the sticksand then some with newspaper (err on the side of morecoverage, and if you have cabinetry underneath your worksurface, tape some paper onto it as well). Spray the sticks withnonstick cooking spray. Place a large bowl of ice water nearyour work space.

For the sugar syrup: In a medium (3-quart) heavy-bottomedsaucepan, combine all the ingredients except vanilla extract.Place the pan over medium-high heat and stir gently with awooden spoon or heatproof spatula to dissolve the sugar. Oncethe syrup comes to a boil, stop stirring. Clip a candythermometer onto the side of the pan and increase the heat tohigh. Cook the syrup to 310F. Immediately pull the pan fromheat and stir in the vanilla extract.

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Prep: 10 minutesCook: 10 minutesSpin: 10 minutesMakes 4-6 candyclouds

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Take 2 forks and hold them back toback. Stir the syrup gently with the forksto encourage it to cool a bit; then, carrythe pan over to your sugar-spinning setup.Pull the forks up out of the syrup and holdthem about 12 inches over the pan. Whenthe syrup has thickened to a honey-likeconsistency and you can see spider-web-like threads flying off to the sides, thesugar is ready to spin. Swing the forksback and forth over the sticks, about 10inches above the sticks. At first, it wontlook like much, but soon, sugary strandswill accumulate, and youll get the hang ofwhere and how to hold the forks and howfast to swing them in order to get themost control over your sugar.

Keep spinning the sugar until youvecreated about the same amount ofstrands as shown in the photo (below).Then, dust your hands very lightly withcornstarch, clapping them to remove anyexcess. Beginning at the end of one sideof the sugar strands, carefully beginrolling them up toward the sticks. Gentlylift the strands as you continue to roll upthe cloud of spun sugar, winding downthe second side of the sticks, until all thesugar strands have been collected. Softlycupping the ball of spun sugar, gentlyform it into a cloud using the heat of yourhands. Insert a bamboo skewer or longlollipop stick into the cloud. Continuespinning with the remaining syrup,rewarming it on the stove over low heatas needed to keep it fluid.

Spun sugar is best served very soonafter its made, but you can get a coupleof hours of life out of it by carefullycloaking each cloud with a plastic bagand tying it with twine around the stick toenclose it and keep it cool and dry.

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Five-Flavors Party CakeNothing brings out the dessert fangirl in me quite like the heavenly combination of honey, almonds,vanilla, lemon and raspberries.

For the pans1 tablespoon unsalted butter, softened

cup sliced almonds1 tablespoon plus 1 teaspoon evaporated cane juice

For the cake1 cup whole milk, at room temperature1 tablespoon freshly squeezed lemon juice6 tablespoons honey

cup whole raw almonds (or cup sliced almonds)2 cups unbleached all-purpose flour, spooned

and leveled1 teaspoons baking powder teaspoon baking soda teaspoon fine sea salt13 tablespoons unsalted butter, softened yet cool1 cup evaporated cane juice1 tablespoon finely grated lemon zest1 tablespoon pure vanilla extract

teaspoon pure almond extract5 large eggs, at room temperature

For the cream cheese frosting4 ounces cream cheese, at room temperature

cup (1 stick) unsalted butter, softened yet cool2 tablespoons honey1 teaspoon pure vanilla extract1 teaspoon freshly squeezed lemon juice1 teaspoon finely grated lemon zest

cup organic confectioners sugar, sifted

42 almond slices, to serve12 ounces fresh raspberries, to serve

Prep: 5-10 minutes

Rest: 10 minutes

Bake: 35-40 minutes

Chill: 30 minutes

C

Position oven racks in the upper and lower thirds of the ovenand preheat it to 350F.

For the pans: Generously grease the sides and bottoms of two 8-inch round cake pans with the butter. Sprinkle the bottoms of bothpans with an even coating of almond slices. Dust evaporated canejuice over the almonds, about 2 teaspoons in each pan.

For the cake: In a large measuring cup, whisk together the milkand lemon juice. Set aside for at least 10 minutes while you getthe rest of your ingredients together. Then, whisk in the honey.

In the bowl of a food processor fitted with the steel blade,process the almonds until very finely chopped, about 30 seconds.Add the flour, baking powder, baking soda and salt. Blend for 1minute, or until the almonds have been ground to a powder.

In the bowl of a stand mixer fitted with the paddle attachment,beat together the butter, evaporated cane juice, lemon zest, vanillaextract and almond extract on medium-high until light and fluffy,about 3 minutes. Add the eggs, one at a time, beating for about30 seconds between each.

Reduce the speed to low. Alternately add the dry and wetingredients in 5 additions, beginning and ending with the dryingredients. Fold the batter several times with a large flexiblespatula to ensure the batter is well blended.

Divide the batter equally between the 2 prepared pans,smoothing the tops. Bake until the cakes are golden, a toothpickcomes out clean and the cakes spring back when lightly touched,35-40 minutes. Cool the cakes completely in the pans. Run a thinknife around the edges of each pan and invert the cakes onto awork surface. Choose the better-looking of the pair to be the toplayer of the cake. Place the other cake layer almond-side up on acake plate.

For the cream cheese frosting: In the bowl of an electric mixer, beatthe cream cheese until smooth. Add the butter and the honey andbeat until smooth, scraping the bowl often with a flexible spatula.Beat in the vanilla extract, lemon juice and lemon zest. Add theconfectioners sugar and mix until smooth.

To assemble the cake, spoon the frosting into a piping bag fittedwith a large round tip. Starting about inch in from the edge ofthe cake layer, pipe a line of frosting around the circumference tocreate a nice clean appearance when the cake is stacked. Fill inthe circle with frosting and use the back of a spoon or a smallspatula to smooth it out into an even layer.

Place a row of raspberries in a circle, shoulder to shoulder, allaround the outer edge of the frosting. Fill in the center with moreberries. Pipe a few small dollops of frosting on top of the verycenter of the berries as adhesive for the top layer.

Top with the second cake layer, almond-side up. Pipe 7 smallclouds of frosting, evenly spaced, all around the perimeter of thecake. Top each little cloud with a fresh raspberry. Gently press 6-7 almond slices around each raspberry to form a flower. Chillthe cake for about 30 minutes or until youre ready to serve,letting it rest at room temperature for 15 minutes before slicingand serving.

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Strawberry and Lemon Cream PuffsHere, a dollop of honey-sweetened lemon curd is transformed into a mousse-like filling andsandwiched with gleaming berries, Sever says.

For the dough cup nonfat milk (see tip)4 tablespoons unsalted butter, cut into

small pieces1 tablespoon turbinado sugar

teaspoon fine sea salt cup unbleached all-purpose flour,

spooned, leveled and sifted2 large eggs, at room temperature

teaspoon pure vanilla extract

For the puffs1 large egg1 tablespoon water

Pinch of fine sea salt Turbinado sugar, for sprinkling

For the filling cup heavy whipping cream, chilled cup lemon curd, store-bought or

preferred recipe1 cups sliced fresh strawberries

1 teaspoon honey

Position an oven rack in the center of the oven and preheat the oven to 400F. Line a baking sheet withparchment paper. Set aside.

For the DOUGH: In a small, heavy-bottomed saucepan, combine the milk, butter, sugar and salt. Place thepan over medium-high heat and bring the mixture to a simmer, stirring occasionally. Bring the mixture to aboil. Add the flour all at once, lower the heat to medium and immediately begin stirring quickly with awooden spoondont stop until the dough starts to come off the sides of the pan in a loose ball and alight crust forms on the bottom of the pan, about 2 minutes.

Turn the dough into the bowl of a standing mixer fitted with the paddle attachment. On medium speed,mix the dough to cool it a bit, about 30 seconds. When the steam subsides, beat in 1 egg until completelyincorporated. Beat in the vanilla extract and then add the second egg. Continue mixing on medium for 1minute, or until the dough is smooth but sticky and elastic. Grab a pinch of dough between your thumband forefinger, rubbing them together and pulling them apartthe dough is ready when you can pull yourfingers apart and stretch a string of dough between them about 1 inch in length.

Drop 12 rounded portions of dough (about 2 tablespoons each) 2 inches apart onto the preparedbaking sheet.

For the puffs: In a small bowl, beat together the egg, water and salt until well blended. Brush each puffwith the egg wash and follow with a generous sprinkling of sugar.

Bake the puffs for 15 minutes. Rotate the baking sheet from front to back and reduce the temperatureto 375F. Continue baking until the puffs are deeply golden and sound hollow when their exteriors aretapped, 10-15 minutes more. Crack the door of the oven, turn it off and let the puffs cool for 5 minutes inthe oven. Carefully transfer the puffs to a wire rack to cool completely.

For the filling: In a medium bowl, whip the cream to stiff peaks. Gentlyfold the lemon curd into the whipped cream until well blended.

Toss the strawberries with the honey.To assemble, slice the puffs in half crosswise. Place the bottoms of the

puffs on 6 dessert plates. Dollop 2 generous tablespoons of lemon creamonto each puff. Divide the strawberries equally among the puffs.Sandwich the cream and berries with the tops of the puffs, pressingdown gently to adhere.

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Real Sweet byShauna Sever,

published by WilliamMorrow Cookbooks,

2015; $27.50,harpercollins.com.

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Prep: 5 minutes (dough),

5 minutes (filling)

Boil: 5 minutes

Bake: 20-25 minutes

Cool: 5 minutes

Makes 12 cream puffs

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Tip ITypically, wholemilk is better for

baking because itadds richness and

moisture, but for pte choux, nonfat or skim milkyields a crisper puff. If youonly have low-fat (2%) or

whole milk, use amixture of half

water, half milk.


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B Breakfast

Break

fast B

anana

Split

YK-Spr2015-46-49-Breakfast.CX2 1/28/15 12:57 AM Page 46


a Sweet

Whip up these 2 dess

erts to give breakfa

st

a healthy face-lift.

Start

Youd be hard-pressed to find a child whose favoritemeal of the day isnt dessert. On the flip side, a child that willinglyeats a well-balanced breakfast is just as rare. But offer a childdessert for breakfast and suddenly, the most important meal of theday is the most exciting. While we cant really recommend pie andice cream as a wholesome breakfast, we can offer up healthy fruit-and yogurt-based recipes that at least look like dessert. From thebright colors and crunchy granola crust of a morning fruit tart toa fun bowl of a breakfast banana split, these two recipes areguaranteed to help your kids be bright-eyed and bushy-tailed.

Building Blocks

A good, bountiful breakfast requires the same essentials as anywell-rounded meal. Between fibers, protein, fats and sugar, asubstantial meal needs balance. The base of any breakfast shouldconsist of fiber and proteinfoods that keep your child fuller forlongerwhile sugars (carbohydrates) and fats should be minimized.Many whole, raw fruits and grainssuch as bananas, apples andoatsare high in filling fiber and energizing nutrients whileproviding just the right amount of sugar. Greek yogurt and nutbutters are high in protein and have some helpful fats, but justmake sure to watch out for high-fat proteins, like peanut and sunbutter or full-fat yogurts. A breakfast banana split or fruit tart mayseem like just a fun idea, but theyre made using the right nutritivebuilding blocks for a great breakfast!

YK-Spr2015-46-49-Breakfast.CX 1/27/15 2:07 AM Page 47

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Beautiful Breakfast Tart



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Beautiful Breakfast TartAlthough it looks just like a fancy French fruit tart, this healthy, granola-crusttart gets its creamy filling from healthy yogurt.

Recipe and Photography by Susan Moran, theviewfromgreatisland.com

1 cup old-fashioned oats1 cup mixed chopped nuts and seeds (such as almonds, pistachios, hazelnuts, walnuts, pumpkin seeds

and sesame seeds)5 tablespoons butter, melted

cup honey1 teaspoon vanilla extract3 cups Greek yogurt, coconut yogurt or almond yogurt (strained, if needed)

Assorted fruit (such as banana, kiwi, strawberries and blueberries), sliced or whole

Preheat the oven to 325F. Grease a 10-inch pie plate or tart pan with a removablebottom. Set aside.

In a medium mixing bowl, combine the oats, nuts and seeds, melted butter,honey and vanilla until everything is thoroughly coated.

Press the mixture into the prepared tart pan. Use the bottom ofa measuring cup to help press the granola evenly across thepan and up the sides.

Bake for about 15 minutes, until lightly golden. Let cool. Fill the tart with Greek yogurt and smooth it out evenly.Arrange the fruit on top. Sliced strawberries, kiwi and

banana work well with dots of fresh berries. Serveimmediately.

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Prep: 5-10 min.

Bake: 15 min.Serves 6-8

Usesweetened or

flavored yogurt ifyou dont like it

plain, but the thick,Greek-style yogurtworks best if you

intend to slicethe tart.

You can makethe crust the day

before and store it inthe refrigerator, but

once you fill the crust withyogurt, its best to eat it

sooner rather than later. Theyogurt will eventuallymake the granola alittle soggy if left to

sit too long.

Tip I

Breakfast Banana SplitWhat kid could resist the option of having a banana split for breakfast (even if this one is made entirely from healthy fruits and yogurt instead of ice cream)?

Recipe and Photography from The Crumbs Family Cookbook by Claire and Lucy McDonald

A couple of strawberries (or any other berries)1 banana

cup Greek yogurtDrizzle of honeyFlaked/slivered almonds, to serve

Chop up the berries and place on the bottom of a banana split dish. Split the banana lengthwise and place it on top of the strawberries in the dish. Then,

scoop on the Greek yogurt and drizzle some honey on top. Sprinkle with some flakedalmonds before serving.

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Prep: 5 minutesServes 1D To see moreon The Crumbs

Family Cookbook,see The Book Nook,

page 96.

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L Lunchtime

Chicken

Quinoa Lettuc

e Wraps with Easy Peanut Dipping Sauce

YK-Spr2015-50-53-Lunch.CX 1/27/15 2:10 AM Page 50


Feast From

Make lunchlight andflavorful with2 Asian-inspired meals.

the eastLunch is a tricky meal. You want a nice, hearty dish to keep yourchild going through their action-packed day until dinnertime, but youneed to avoid heavy foods that are going to slow them down. The perfectbalance of carbs, vegetables and protein is the perfect one-two punch for ahappy lunchtime. Lean chicken and fiber-full quinoa are made tastier witha bit of teriyaki and a sweet peanut sauce, while soy sauce-seasonednoodles are only 5 minutes away! Try these two recipes inspired by yourchilds Eastern favorites for a fun and filling midday meal.

Chicken Quinoa Lettuce Wraps with Easy Peanut Dipping SauceProtein- and fiber-rich quinoa combined with hearty veggies and chicken makes a great-tasting, long-lasting lunch.

Recipe and Photography by Natasha Kravchuk, natashaskitchen.com

For the teriyaki chicken2 tablespoons olive oil3 tablespoons soy sauce2 garlic cloves, pressed1 teaspoon grated fresh ginger (or substitute teaspoon dried, ground ginger)

tablespoon sesame oil2 large chicken breasts, boneless and skinless

For the Peanut Dipping Sauce cup low-fat sesame ginger dressing, store-bought or homemade 2 tablespoons creamy peanut butter, at room temperature cup chopped peanuts (optional)

Prep: 20 minutesChill: 20 minutesCook: 10 minutes Rest: 5 minutes

Serves 6-8

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recipe continues on page 52.


For moreon The Crumbs

Family Cookbook,see The Book Nook,

page 96.

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Speedy Gonzales NoodlesEasy, delicious and savory, these quick Asian noodles are a great additionto a lunch box or perfect for eating right on the spot.

Recipe and Photography from The Crumbs Family Cookbook by Claire and Lucy McDonald

Garlic-infused oilHandful of cooked frozen shrimpHandful of frozen peas10 ounces ready-cooked noodles

1 egg, beatenSoy sauce

In a large frying pan, heat somegarlic-infused oil until it is hot. Add thefrozen shrimp and peas and cook forabout 2 minutes. Then, add the noodlesand cook for another 90 seconds,stirring constantly.

Add the egg, still stirring, and asplash of soy sauce. This is very salty(which means kids love it!), so go easy foryounger children. Serve hot.

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Replace thepeas with corn

kernels, carrot ribbonsor bean sprouts. You can

also use leftover meat fromlast nights dinner, shreddedand added to the pan with

the peas. Just make surethat it is properlyheated throughbefore serving.

Tip I

For the wraps2 heads butter lettuce1 medium or 3 small cucumbers, thinly sliced1 large or 2 medium carrots, sliced into matchsticks

bunch fresh cilantro2 cups cooked quinoa (see below)

For the teriyaki chicken: In a small bowl, stir together the marinade ingredients. Place the chicken breast in a medium bowl, add the marinade and stir to coat the

chicken evenly. Refrigerate for 20 minutes. (Meanwhile, you can slice vegetables.)Heat a large skillet over medium, add the marinated chicken

along with some of the marinades oil and saut until fullycooked and caramelized and browned on both sides. If the

chicken breasts are particularly large, cover with the lid whencooking on the second side to cook the chicken through.

Remove from the heat and let the chicken breasts reston a cutting board for 5 minutes before slicing into thin

strips on the diagonal.

For the Peanut Dipping Sauce: In a small bowl,whisk together the sesame ginger dressing with the

peanut butter. Top with chopped peanuts if using.

For the wraps: To assemble the wraps, start with alettuce leaf and add a heaping tablespoon of cooked

quinoa, 1-2 strips of chicken breast, sliced cucumber andcarrots along with a couple of sprigs of cilantro. Drizzle with

prepared creamy peanut sauce and serve.

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King of QuinoaFor perfect quinoa, firstrinse the grains in a fine

colander until the water runsclear to get rid of any natural

bitterness. Quinoa is cooked similar torice: The ratio is cup dry quinoa to 1

cups filtered water. Cook it in a ricecooker on the white rice setting without

adding any salt or butter for about20 minutes. Then, transfer thequinoa to a bowl and cool toroom temperature or cooler

before using in wraps.


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Prep: 1 minut

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Cook: 4 minu

tes

Serves 2

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a WeLL-Rounded

Springtime is a time to re-evaluate foodoptions.Are you eating out too much? Are you eating thewrong things? Are the healthy foods you usually make toobland? Finding nutritional ways to bring dinner back intostyle can be a tricky path to navigate, especially as yourkids most likely dont volunteer to eat their peas andbroccoli. A good-tasting and good-for-you family dinner isall about compromise: Monday may be salad night, but Fridayis splurge-worthy pasta night. Traditionally fatty, cream dressingsor cheese sauce can be balanced out with some greens. Thesefive weeknight recipes arent for hard-core dieters, but theyrejust bad enough that your family will love and eat them. Andthats real balance.

Recipes and Photography by Emily and Erica Walker , favfamilyrecipes .com

WWeek of Dinners

WeeknightFind balance at the dinner table with 5 fresh, healthful recipes.

ISTO

CK/THIN

KSTOCK

Meat & Fish

3-4 chickenbreasts, boneless and

skinless 2 pounds flank

steak 1 pound (4-5

fillets) tilapia

Dairy 1 (16-ounce) bag

shredded Cheddar cheese 1 (8-ounce) carton milk Cotija cheese (optional)

1 (8-ounce) container sour cream 4 sticks of butter

24-26 ounces sharp or mediumCheddar cheese (block)

1 (12-ounce) can evaporatedmilk

16 ounces mozzarellacheese (block)

1 (16-oun

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