5 Easy Weeknight Meals: Your 7 Day Family Jump Start!

Do you ever wish you didn't have to ask yourself what's for dinner or what's healthy EVERY DAY?

Do you ever wish a menu of easy, healthy, and delicious meals for your family would just appear in your inbox?

Here's your chance! Get 5 Easy Weeknight Meals, absolutely free, along with weekly recipes, tips and tricks for a healthy, happy family, delivered directly to your inbox. Just type in your email address below.

(* Indicates required)
Email Format html text

My New Kveller Blog: Mixed Marriages – Vegetarian & Carnivore Edition







Read my new blog on

We all know studies have shown that married couples who share religious beliefs, practices, and values have an easier time maintaining a successful relationship. What about food values? This also matters.

First it’s just about the two of you. Then you have kids. That united front every child development expert will tell you to present, should probably include food. That has proven easier said than done in my house. I think we’ve become experts at the art of compromise.

I was an off and on (mostly on) again vegetarian when I met my husband. Eventually my squeamish meat/chicken eating (i.e. no bones, liver, etc…) turned into only eating meat on Shabbat, and then mostly not even then. A few years ago I re-committed to vegetarianism. I’ve been pretty consistent, minus ingesting chicken soup a few times when I was super sick. Now I can’t even stomach that.

In fact, after reading numerous Dr. Joel Fuhrman books, including Eat to Live and Disease-Proof Your Children and The China Study by Dr. T. Colin Campbell and Thomas M. Campbell II, I’m convinced that eating any animal products, fat-free, organic or not, is unhealthy. I can’t even convince my husband to buy all organic dairy. The idea of not giving our children any meat, dairy, or eggs sounds insane to most people, including him.

Click here to read the rest. It gets pretty funny after this….





Food as Dermatologist?

Food as dermatologist?

Who wants to know about the newest miracle food? I think that cutting out junk food and eating a variety of fruits and vegetables is really what will bring miracles, but sometimes it helps to have motivation to eat something specifically green and good for you.

I just read, “Eat your way to a facelift: Watercress is the latest wonder food in battle against aging” on the Daily Mail website.

“If you want to roll back the years, forget expensive lotions and potions and instead reach for something more natural (and cheap): a bag of watercress.

“The old adage of beauty coming from within has been borne out by a new study in which 10 out of 11 female volunteers experienced visible improvements to their skin after just four weeks of adding one bag of watercress a day to their diet.

“One woman even managed to reduce her facial wrinkles by an incredible 39 per cent.”
Read more

I was Googling for an article I’m writing (about mixed marriages: vegetarian/vegan and omnivore spouses) and found this study instead of the one I was looking for. I’m still looking for a study about marriage compatibility based on similar eating habits. In the meantime, I’m going to buy some watercress asap!

The study’s participants ate 80g per day. What the heck is that, you ask? I looked it up for you. 2.82 ounces.

For more suggestions about beauty from the inside out – using healthy food, subscribe to Kimberly Snyder’s Beauty Detox blog.


Besides adding watercress whole to salads and sandwiches, watercress pesto is a great way to add a healthy sauce to vegetables, sandwiches and even fish or chicken (if you must eat animals! lol… ).




Arugula and Spinach Stuffed Pitas with Watercress Pesto

Serves: 4

Preparation Time: 20 minutes



1 bulb garlic

2 cups watercress, stems removed

5 basil leaves

1/2 cup walnuts

4 tablespoons unsweetened soy, hemp or almond milk


4 whole grain pitas

1 tomato, sliced

1/2 cup thinly sliced red onion

2 cups arugula

2 cups spinach

1 avocado, pit removed, sliced

Slice bottom edge including root off garlic bulb. Lightly roast bulb for 15 minutes at 300 degrees. Cut open cloves and squeeze out soft cooked garlic. Combine the roasted garlic with the other pesto ingredients in a high-powered blender until smooth.

Spread pesto on whole grain pitas. Stuff pita with the remaining sandwich ingredients.

Or, easy peasy, put it in a shake!

Also from Dr. Fuhrman’s website…


Berry Good

Alakea Kiani

Serves: 1

Preparation Time: 5 minutes



1 cup (Organic or 100%) Pomegranate Juice

1/4 cup Unsweetened Almond, Soy, or Hemp Milk

3-6 Medium sized (Organic) strawberries [chop off leaves]

1/2 cup Blueberries

5-10 Raspberries

1 cup Baby Spinach

1 cup Watercress

2 tablespoons Ground Flaxseed

1/2 Banana (optional)

Instructions: Blend in Blender.



 Avocado, Mango and Watercress salad. Looks delicious!




I’ll let you know how it goes. Let me know if you find a favorite!



New Article – How to Cook with Your Kids – and Get Them to Eat it!




How to cook anything with your kids – and get them to eat it!

By Natasha Rosenstock Nadel

New York City Chef Linda Lantos often works with children and their parents to help them overcome food phobias, poor eating habits, and the dreaded “picky eater” phase.

She finds that kids often use food as a way to assert the little bit of power they can find. Lantos always recommends (safely) involving your children in the cooking process. When she sees this power play, she recommends a couple of additional ways to help kids feel in control through their assistance in the kitchen.

Fist, give kids clearly defined tasks. For instance, they love to twist salt and pepper grinders. Just tell them how many times to twist and then they can count themselves – or you can help them count. A similar idea is to put something like half a cup of oil in a small squeeze bottle and then count how many squeezes it takes to empty it into the mixing bowl. Or put your vinegar into a small squeeze bottle and tell them how many squeezes for each recipe.

Second, there are easy ways to empower your kids with choices. Ask them what color pepper they want in the salad or what shape to cut the cucumbers.

Kids are mostly only exposed to sweet, salty and fatty because they are the building blocks of fast food and processed food.  Even supposedly healthy processed snacks can be higher in salt than necessary. Intense sweet and salty can prevent us from tasting more nuanced flavors.

When Lantos cooks with families, she tells kids that they have a very important job. They are going to be super honest taste tasters. But they have to be helpful by telling the cook if the dish is too salty, too sour, sweet, etc… or if it needs more of something. It doesn’t help the cook to say “I like it,” or “I don’t like it.” The taster’s job is to give the cook specific direction to improve the dish. You can help kids explain this to you by first identifying these different types of tastes.

All children have certain foods they won’t eat and don’t like – even if they haven’t tried them before. According to Lantos, it’s helpful to establish some ground rules around tasting that takes out the yuck or yum factor.

First, repetitive exposure with no pressure takes away the power play. Give them three fruits/veggies/herbs and ask which one they want to try. Not if, but which.

Second, tell your kids that sometimes people have to taste something 6 or 7 times before their tongue knows if it likes it or not. Say, “Stick out your tongue and see the tiny dots. Those are taste buds. It’s the first thing that touches and tastes your food. The taste buds send a message to the brain and tell the brain if it’s salty or sweet or sour. They change their tastes all the time so a certain type of food might taste different soon. In fact, it’s fun to see what your taste like on any particular day.”

Working against the constant onslaught of advertising for processed junk food – often aimed directly at children – and hearing someone say “make veggies fun!” makes some moms and dads want to stab the speaker with a fork!

These ideas may encourage you to put down that fork.

Carrot Tongues

Take as big of a carrot as you can find and, depending upon the age of the child, either guide their hand, or let them peel one side of the carrot. Keep peeling until you’ve created a wide flat side to the carrot. How wide? Why, as wide as a tongue might be. Place the carrot over your own tongue and ape about – inviting your little one to try to talk and sing with the carrot tongue in their mouth. Ask your kids what they can do with their carrot tongues. Two options: Put them in salad and take a bag of them to school to share with friends.

Fun with Herbs

“Show me pinching fingers…Now sprinkling fingers.”

Tell your kids that big chefs don’t know how to do this but kids with little fingers do. They may have a hard time at the start, but they’ll get it and then they’ll enjoy spreading herbs over a dish – both to make the recipe and then decorate it at the end. When kids throw in herbs they’ve smelled and interacted with, there is a better chance they’ll eat the dish.

Natasha Rosenstock Nadel is a writer living in Potomac, MD with her husband, son and daughter. When she’s not blogging at, she is trying to get her family to eat their veggies.