Pregnancy Nutrition: What You Need to Know

By Guest Blogger Lauren Mardeusz RD

Along with being one of the most joyful times in your life, pregnancy is demanding on your body and your hormones! Being pregnant requires extra energy and nutrition to ensure the health and well-being of both mom and baby. Eating a well-balanced diet during pregnancy provides essential nutrients that support the development of your growing baby, and prepares the body for the demands of childbirth!

Diversify Your Plate with Colorful Fruits and Vegetables

One of the fundamental principles of a healthy pregnancy diet is to include a variety of fruits and vegetables. These nutrient-packed foods provide a broad spectrum of vitamins, minerals, and antioxidants crucial for fetal development. Aim to fill half your plate with colorful fruits and vegetables, such as leafy greens, berries, citrus fruits, and sweet potatoes. These foods not only support your baby’s growth but also contribute to your overall well-being.

Prioritize Protein for Optimal Development

Protein is paramount during pregnancy as it plays a crucial role in the development of the baby’s organs, muscles, and tissues. Adequate protein intake is essential for supporting the rapid growth and formation of the placenta, amniotic fluid, and fetal cells! Protein also contributes to the production of enzymes and hormones necessary for a healthy pregnancy. Including lean protein sources such as poultry, fish, tofu, legumes, and nuts in the diet ensures that both the mother and the growing baby receive the essential amino acids required for optimal development, making it a cornerstone of a well-balanced and nutritious pregnancy diet.

Stay Adequately Hydrated

There’s no getting around the increase in trips to the bathroom during pregnancy! Your growing uterus will put pressure on your bladder, increasing the need to use the restroom, but this is not a reason to avoid water! Did you know that your blood volume increases by up to 50% during pregnancy?! Water is essential to support this increase in blood volume and to produce amniotic fluid.  Aim to drink at least eight 8-ounce glasses of water per day, and more if you’re physically active or experiencing hot weather. Adequate hydration can also help alleviate common pregnancy discomforts like swelling and constipation.

Small, Frequent Meals to Manage Nausea and Energy Levels

Growing another human is a lot of work! Many pregnant women experience nausea, especially during the first trimester. To manage this, opt for smaller, more frequent meals throughout the day. This can help stabilize blood sugar levels and ease nausea symptoms. Keeping small snacks on hand can also help keep your stomach from becoming empty which can increase nausea. Include a balance of carbohydrates, proteins, and healthy fats in each meal to provide sustained energy and keep you feeling satisfied.

Supplement Wisely with Prenatal Vitamins

Despite a well-rounded diet, it can be challenging to meet all the nutritional needs during pregnancy through food alone. Prenatal vitamins can help fill the gaps, providing essential nutrients like folic acid, iron, calcium, and omega-3 fatty acids. Consult with your dietitian to determine the most suitable prenatal supplement for your individual needs.

Nutrition is a cornerstone of a healthy pregnancy, and making mindful choices can have a significant impact on the health of mom and baby. By incorporating a variety of nutrient-dense foods, staying hydrated, and making wise supplement choices, expecting mothers can nurture their bodies and provide optimal conditions for their baby’s growth and development. Remember, each pregnancy is unique, so it’s crucial to consult with healthcare professionals to tailor your nutrition plan to your specific needs. Embrace this journey with the knowledge that you are nourishing not only yourself but also your brand-new addition. Congratulations!

Lauren is a registered dietitian in Greensboro. Originally from Michigan, she has lived in the triad for the past eight years and loved making it home. With an educational and research background in perinatal nutrition, Lauren educates and supports women who are looking to improve their health through a nutrition-focused lens. She takes a non-diet, body-positive approach to nutrition therapy and teaches women how to heal, balance, and support their hormones. You can contact her here. 

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By the TMoM team

There is never a bad time for cheese melted between bread, buttered and grilled to perfection. Most don’t usually step out of the white-bread-American-cheese format. Though, you may change your mind when you see some of these grilled cheese recipes from The Hungry Girl.

The Hungry Girl is Lisa Lillien, a NY Times best-selling author and creator of the Hungry Girl brand. She also had her own show on the Cooking Channel. If you want to try something other than American cheese on white bread, take a look below for three new twists on an old favorite. We’ve also included some of our Food Network favorites in case those are more your speed. There’s something for everyone, we promise!

Fancy Grilled Ham & Cheese

PER SERVING (entire recipe): 211 calories, 7g fat, 1,126mg sodium, 23.5g carbs, 5g fiber, 4g sugars, 13.5g protein — PointsPlus™ value 5*

Ingredients:

• 1 wedge The Laughing Cow Light Creamy Swiss cheese
• 1/2 tbsp. Hellmann’s/Best Foods Dijonnaise (or another mild creamy Dijon mustard)
• 2 slices light bread
• 2 tsp. light whipped butter or light buttery spread (like Brummel & Brown), room temperature
• 1 1/2 oz. sliced 97 – 98% fat-free ham (about 3 slices)
• 2 tbsp. chopped roasted red peppers

Directions:
– In a small bowl, combine cheese wedge with Dijonnaise and mix until smooth. Set aside.
– Lay bread slices flat and spread the upward-facing sides with butter. Flip slices over, and spread these sides with cheese mixture.
– Evenly top one cheese-covered slice with ham and roasted red peppers. Place the other bread slice on top, buttered side up. Set aside.
– Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Gently place sandwich in the skillet and cook until lightly browned on the outside and hot on the inside, about 2 minutes per side, flipping carefully with a spatula.

Serve and enjoy! MAKES 1 SERVING

Sausage-Stuffed Breakfast Grilled Cheese

PER SERVING (entire recipe): 270 calories, 9.5g fat, 980mg sodium, 28g carbs, 5g fiber, 4g sugars, 16.5g protein — PointsPlus™ value 7*

Ingredients:

• 1 frozen meatless or turkey sausage patty with 80 calories or less (like the kind by Morningstar Farms or Jimmy Dean)
• 2 slices light bread
• 2 tsp. light whipped butter or light buttery spread (like Brummel & Brown), room temperature
• 1 slice fat-free American cheese
• 1 wedge The Laughing Cow Light Creamy Swiss cheese
• 2 tbsp. sugar-free pancake syrup

Directions:
– Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add patty and cook until hot and cooked through, about 4 minutes per side. Once cool enough to handle, roughly chop and set aside.
– Lay bread slices flat and evenly spread the upward-facing sides with butter. Flip slices over. Evenly top one slice with American cheese and chopped sausage. Spread the other slice of bread with the cheese wedge, and then place it on top of the first slice, buttered side up. Set aside.
– If needed, clean and dry skillet. Re-spray skillet and bring to medium-high heat on the stove. Gently place sandwich in the skillet and cook until lightly browned on the outside and hot on the inside, about 2 minutes per side, flipping carefully with a spatula.
– Place syrup in a small microwave-safe bowl, and microwave for 20 seconds, or until very warm. Serve sandwich with syrup for dunking and enjoy!

MAKES 1 SERVING

Savory Pumpkin Grilled Cheese

PER SERVING (entire recipe): 215 calories, 6g fat, 819mg sodium, 31g carbs, 7.5g fiber, 8g sugars, 11.5g protein — PointsPlus™ value 5*

Ingredients:

• 1/4 cup chopped onion
• 1/4 cup canned pure pumpkin (Libby’s is the best!)
• 1 wedge The Laughing Cow Light Creamy Swiss cheese
• 2 dashes cayenne pepper, or more to taste
• Dash black pepper
• 2 slices light bread
• 2 tsp. light whipped butter or light buttery spread (like Brummel & Brown), room temperature
• 1 slice fat-free cheddar cheese

Directions:
– Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add onion and, stirring occasionally, cook until lightly browned, about 2 minutes. Transfer to a bowl.
– To the bowl, add pumpkin, cheese wedge, cayenne pepper, and black pepper. Mix until smooth and set aside.
– Lay bread slices flat and evenly spread the upward-facing sides with butter. Flip slices over. Evenly top one slice with pumpkin mixture, followed by the slice of cheese. Place the other bread slice on top, buttered side up. Set aside.
– Re-spray skillet with nonstick spray and bring to medium-high heat on the stove. Gently place sandwich in the skillet and cook until lightly browned on the outside and hot on the inside, about 2 minutes per side, flipping carefully with a spatula.

Serve and enjoy! MAKES 1 SERVING

Grown-Up Grilled Cheese Sandwich ~ from Michael Chiarello, Food Network

Michael Chiarello is the inventor of Napa Style, and his sandwich includes ciabatta bread, Teleme or Brie cheese, ham, and roasted red peppers.

Ingredients

• 1 loaf Italian bread such as ciabatta
• 1 pound Teleme or Brie cheese
• Butter
• 1 pound sliced smoked ham (applewood if available)
• 3 to 4 tablespoons Dijon mustard
• 1 cup roasted red peppers

Directions
– Cut loaf of bread in half lengthwise. Top the bottom bread slice with the Teleme cheese, then the smoked ham, distributing it evenly. Place top of bread on sandwich and brush with butter.
– Heat a sandwich grill until hot. Set sandwich, butter side down in grill. Butter top side of bread. Place a heavy pan on top of entire sandwich to evenly distribute weight and cook until nicely browned and the cheese is melted, turning once, 3 to 4 minutes on each side.
– Transfer the sandwich to a work surface and remove the top slice of bread. Spread the underside of the bread with mustard, and add roasted peppers, if desired.
– Replace the top slice of bread, cut the sandwiches into slices, and serve immediately.

Grilled Cheese Sandwich with Red Onion Jam ~ from Brian Boitano, Food Network

Brian Boitano’s Food Network show makes even the most complicated recipes seem easy. This doesn’t look too hard though, and we’re sure you could substitute some onion jam from Whole Foods or Fresh Market to make it even easier.

Ingredients

• 3 tablespoons olive oil
• 1 large red onion, sliced
• 3 tablespoons brown sugar
• 1/4 cup red wine vinegar
• 3 tablespoons water
• 1/2 pound Taleggio, cut into 8 slices
• 1/4 pound Gorgonzola, cut into 4 slices
• 4 tablespoons butter, softened
• 1 loaf crusty rustic Italian bread, sliced

Directions
– Heat the olive oil in a large skillet over medium-low heat. Add the onions and cook until soft and translucent about 10 to 15 minutes. Add the sugar, red wine vinegar and 3 tablespoons water and cook until the liquid is reduced completely and the onions are caramelized, about 10 minutes. Set aside.
– Butter the outside of each slice of bread and arrange, butter side down, on a sheet pan. Put 1 piece of Taleggio onto a slice of the buttered bread, then a piece of Gorgonzola. Top with a heaping tablespoon of the onion jam, and another slice of the Taleggio. Cover it another slice of bread. Repeat with remaining ingredients.
– Heat a large skillet over medium-low heat. Put the sandwiches into the skillet and cook until the bread is toasted and golden and cheese is melted, about 4 minutes per side. Slice each sandwich in half and serve.

Tyler’s Ultimate Grilled Cheese ~ from Tyler Florence, Food Network

When it comes to the ultimate anything, Tyler can do no wrong. This sandwich includes apples and bacon.

Ingredients

• 8 slices country-style white bread, sliced 1/2-inch thick
• 12 ounces farmhouse Cheddar, sliced
• 3 tablespoons unsalted butter
• 12 slices bacon, cooked to desired doneness
• 1 green apple, thinly sliced
• Dijon mustard

Directions
– Heat griddle or large skillet over medium-low heat. Alternatively you can use your panini press if you have one.
– Assemble sandwich: Generously spread Dijon on 4 slices of bread. Top with slices of Cheddar, 3 pieces of bacon, apple slices and additional Cheddar. Place the remaining bread on top and spread with butter.
– Place on skillet buttered-side down and butter the remaining side. Cook until cheese is slightly melted and bread is browned.
– Flip the sandwich and continue to cook until cheese is thoroughly melted and sandwich is golden brown.

So here is a question for you – do you do anything special to jazz up your grilled cheese or other “normal” sandwiches? Are there places that you’d actually go and order a sandwich you could probably make at home, just because it’s so good? Comment below and let me know!

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By TMoM Team Member Sarah Marchwiany

As a busy mom, I know that it can be difficult to find time to make a healthy breakfast during that morning rush. That’s why I love overnight oats! They’re quick and easy to prepare the night before, and they’re packed with nutrients to keep you and your family energized all morning long. Hopefully these kid-friendly, time-saving overnight oatmeal recipes will make your mornings a little easier.

My favorite part is that they are foolproof. I typically don’t even measure my ingredients, just dump and have covered in your liquid of choice.

Instructions:
1. Combine all ingredients in a jar or bowl.
2. Stir until well combined.
3. Cover and refrigerate overnight.
4. Add any toppings

1. Classic Overnight Oats

This classic overnight oats recipe is a great starting point. It’s simple to make and can be customized with your favorite fillers/toppings.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of choice or water

2. Peanut Butter and Banana Overnight Oats

This peanut butter and banana overnight oats recipe is a kid favorite! It’s packed with protein and healthy fats to keep your little ones full and satisfied all morning long.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of choice or water
• 1/4 cup yogurt (optional)
• 2 tablespoons peanut butter
• 1/2 banana, mashed

3. Pumpkin Pie Overnight Oats

This pumpkin pie overnight oats recipe is the perfect way to start your day off on a fall-inspired note.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of choice or water
• 1/4 cup pumpkin puree
• 1 teaspoon pumpkin pie spice
• 1 tablespoon maple syrup

4. Berry Blast Overnight Oats

This berry blast overnight oats recipe is a refreshing and healthy way to start your day.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of choice or water
• 1/4 cup yogurt (optional)
• 1/2 cup of your favorite fresh berries

5. Almond Joy Overnight Oats

This is our personal household favorite. It is sweet and satisfying.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup coconut milk
• 2 tablespoons chocolate chips
• Sprinkle of Coconut

6. Apple Pie Overnight Oats

This apple pie overnight oats recipe is a delicious and fall-inspired breakfast option.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of choice or water
• 1/4 cup chopped apples
• 1 teaspoon cinnamon
• 1 tablespoon maple syrup (optional)

7. Tropical Overnight Oats

This mango overnight oats recipe is a refreshing and tropical breakfast option.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of choice or water
• 1/4 cup mangos/pineapple
• Sprinkle of coconut

8. Maple Overnight Oats

Simple comforting breakfast right when you wake up.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of choice or water
• 1/2 teaspoon of vanilla
• 1 tablespoon maple syrup
• Dash of cinnamon

9. Cookie Dough Overnight Oats

What kid is going to turn down cookie dough for breakfast?!

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of choice or water
• 2 tablespoons chocolate chips
• Dash of Vanilla extract

10. Chia Seed Power Pudding

Boost your morning with this protein-packed recipe.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk of choice or water
• 1/4 cup yogurt
• 2 tablespoons chia seeds
• Scoop of almond butter
• Drizzle of honey
• Ideas for Toppings
  • Fruit
  • Nuts
  • Seeds

There you have it, ten quick and easy overnight oatmeal recipes to make your mornings a breeze. Whether you’re in need of a kid-friendly breakfast or a simple breakfast idea for yourself, these recipes have got you covered.

Enjoy!

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By Guest Blogger Cindy Silver, a registered dietician

Does it surprise you that only 8-10% of all people have success with health-related New Year’s Resolutions? Maybe you’ve been in that small slice of success, or maybe not. For the 90-92% who have not, let’s get some ideas going to boost your chances for better nutrition in 2024. Why? Delicious nutrition helps families connect, it nourishes and energizes bodies, it makes us all clearer thinkers, and it keeps us out of the doctor’s office.

Steps to Success

Step 1: A Single, Simple Goal

When you set one goal and keep it simple, you’re off to a great start. The hard part is choosing a goal among all the options. Here are 7 goals to consider and be sure to choose one that speaks to you. Rank your top 3 and then sit down with your family, talk over the 3, and come out with a family goal for better nutrition.

7 Goal Options for Better Nutrition

1. Eat a less sugary breakfast every day.
2. Grab-n-Go for breakfast when you miss it at home.
3. Make lunch more than a green salad.
4. Cut up a fruit and a vegetable every day to keep in the fridge for snacking.
5. Think through and write down what’s for dinner, 2 days in advance
6. Post what’s for dinner on the fridge, day-by-day
7. Bring your school-age, 6-12 year, child to the grocery store as your helper

Step 2: An Action Plan (AP)

After choosing a goal, the next step is your strategy or action plan. Look at the 3 action plan strategies for each of the 7 goal options and then decide if they are realistic. If they are, great. If not, then re-write the action plans to suit your family.

1 – Eat a less sugary breakfast every day

AP: Plain Cheerios + 1% Milk/Soymilk + Banana
AP: Egg + Toast with Fiber + Apple + 1% Milk/Soymilk
AP: Warm Corn Tortilla + Black Beans + Salsa + 1% Milk/Soymilk

2 – Grab-n-Go for breakfast when you miss it at home…and always carry your water bottle!

AP: Whole Wheat Tortilla Wrap + Peanut Butter + Banana
AP: Hardboiled Egg Sandwich + Pear
AP: Homemade Trail Mix of Nuts, Seeds, Raisins or Craisins in a Baggie

3 – Make lunch more than a green salad

AP: Green Salad + Toppings like these: Colorful Veggies &/or Tuna/Chicken &/or Soybeans &/or Walnuts &/or Pumpkin Seeds + Orange
AP: Whole Wheat Tortilla Wrap with Light Cream Cheese & Deli Turkey or Chicken + Grapes + Oatmeal Cookie
AP: Soup with Vegetables + Whole Grain Crackers & Cheese + Baby Carrots & Hummus

4 – Wash & Cut up a fruit and a vegetable every day to keep in the fridge for snacking

AP: Cantaloupe Chunks + Bell Pepper Strips
AP: Apple Slices (dipped into OJ to prevent browning) + Baby Carrots
AP: Clementine Citrus + Cucumber Slices

5 – Think through and write down what’s for dinner, 2 days in advance

AP: Baked Chicken Legs + Corn + Green Beans + 1% Milk + Juice Popsicle for Dessert
AP: Spaghetti & Lean Beef Meatballs (or Meatless Meatballs) + Red Sauce + Steamed Broccoli + Mango or Melon for Dessert
AP: Homemade Corn Pancakes + Turkey Sausage (or Meatless Sausage) + Cut up Fresh or Canned Pineapple for Dessert

6 – Post what’s for dinner on the fridge, day-by-day

AP: Buy an erasable Wipe Board with magnet at an office supply store for the fridge
AP: Every 2-3 days, write dinner menus on the wipe board and post it
AP: Ask your school-age child, 6-12 years, to help post dinner menus on the wipe board

7 – Bring your school age child, 6-12 years, to the grocery store as your helper

AP: Each week, schedule 45-60 minutes for smart grocery shopping, when you and your child are not hungry, and add it to your calendar
AP: When you arrive at the store, slowly review what’s on your grocery list, or spend 10 minutes writing the list with your child’s input – before getting out of the car
AP: Inside the store, get your child involved with choosing & weighing fruits and vegetables, reading a nutrition label, and sticking to your list

Step 3: A Consistent Pattern

After firmly deciding on your goal and action plan steps, there’s one very important element left – consistency. You might call it being stubborn about your goal and, in this case, being stubborn is good. This is where you get the job done with laser focus, day after day after day. No, it may not be easy and yes, it will gradually get you where you want to go.

AP: Think deeply about your goal and write down why you chose it on a sticky note. Stick your note somewhere you’ll see it every single day.
AP: Visit your Why-Note every day, take a deep breath, and say out loud, “I got this!”
AP: Be your family’s Better Nutrition Leader for a 2024 goal. Then put your action plan to work.

What better nutrition goal will you select for your family and which action plan step will come first?

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By TMoM Team Member Sydney D. Richardson, Ph. D.

It all started when my daughter asked to help make breakfast a few years ago. My husband cracked the eggs, and she began moving the whisk in a circle. My son then walked into the kitchen and asked if he could make the pancakes. I made the batter and he started stirring. In fact, he stirred so hard that pancake batter flew onto the kitchen wall. I had to teach him how to slowly stir and teach my daughter the difference between stirring and whisking.

They were ages six and four at the time. Later, the children learned how to crack eggs and measure ingredients. I still must watch for eggshells in the bowls, but they are progressing nicely. Now, they are helping with dinner, placing baking sheets into the oven, and understanding what spices go with what food dishes. Now to be honest, I’m not teaching the cooking techniques in order, but the point is that the kids are learning and enjoying cooking.

Learning to cook is different for children today than it was decades ago. There are kids cooking shows, kids’ cookbooks, and even cooking kits for children. Regardless of the method that is used, cooking is a great skill for children to learn. They become educated on how food is prepared and where it comes from. The act of cooking builds their confidence, especially when they are learning to handle heavy pots and pans and learning the difference between simmering and boiling water. Cooking also makes them feel “older.” My eight year is a great example of this. Cooking gives her more responsibility and freedom. It allows her to experiment (safely) and try new techniques.

However, the best part of children learning to cook is that they try new foods and ingredients because they are the ones putting them into dishes. My children no longer object to new vegetables. They also know that there are a variety of spices like turmeric, rosemary, cayenne pepper, ginger, and allspice. Now to be honest, they didn’t become adventurous spirits overnight. It took time and patience and there are still some foods that they won’t try. However, we’re farther along than we were a few years ago.

If you’ve never tried to cook with your kids or you want to try it differently, consider the following tips:

Let Them Lead

I never made my kids cook with me. Once they said, “I want to help,” I gave them a choice of what to help with. Children choosing what they want to do puts them at ease and makes it easier for you to guide them.

Give it Time

If it is the first time they want to help in the kitchen, don’t let them when you’re in a hurry. Everyone will be frustrated, and nothing will work well. Instead, let them help you cook when you have time to watch over and instruct them.

Don’t Discouraged if They Stay for a Short Time

The first time my son helped me in the kitchen, he stayed for about six minutes. Then he was ready to play. The point is that children try to cook. That can be anything from stirring sauces to washing vegetables. Over time, a child will stay longer and help more.

Have Fun

Let the flour get on your clothes. Everything does not have to be perfect. The children are learning and at the end, you have a meal. Have fun while you’re doing everything and take lots of pictures.

Out of the many skills that children learn, cooking is one of the best. As your children get older, allow them to try new recipes and experiment with their own meals. Who knows, you may have the next best chef on in your house!

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By TMoM Team Member Sydney Richardson

For most families, Valentine’s Day can either be a special day filled with excitement and sweet treats, or a day of dread, especially if you are preparing cards and candy for your child’s classroom peers and teachers. Growing up, Valentine’s Day was a small special holiday in my house and within my classroom. In class, our afternoons were spent giving each classmate a card and candy, and my teachers would always do something fun like allow us to play a game or watch part of movie before school ended. However, Valentine’s Day in my house was extra special. My sister and I would wake up on that day, and two small baskets of treats from our parents greeted us at the bottom of our staircase. The baskets would usually include red heart candies (the hot kind), some chocolate, a teddy bear, and a cute card.

Now that I am a parent, I love the idea of making “I love you day” special for my family. Although the commercialization of Valentine’s Day is often stressful, it does not have to be a “blow the budget” day. In my household, Valentine’s Day falls between two household birthdays and an anniversary, so there is not much room in our budget to go big, but that does not mean that it can’t be special. There are financially friendly ways to make the day special where you and your family can gift one another. This is especially true for the little ones. Here are some ideas to get any family started:

Budget Friendly Valentine’s Day

1. Gift baskets: Gift baskets can cost a pretty penny, but you can make them on your own. Don’t think big, but small. A gift basket does not have to come in a basket; anything can suffice. Coffee mugs, tin pails, cookie boxes, decorative bowls, and even holiday-inspired holders like heart shaped boxes make a lovely “basket”. Find these items at any discount store or consignment store for very low prices. They also come in various sizes. Again, a gift basket does not have to be big.
2. Items for the gift basket: There are various things to place in an “I Love You” basket, and it is perfectly okay if they are all the same. Here are some ideas: a small stuffed animal, a card with a handwritten message, assortment of small candies, lollipops, and/or a large candy bar. When people think of Valentine’s Day, especially children, they often think of sweets, so candy will always be a hit.
3. Special Dinner: Dining out, ordering in, or home cooking? Let that night be a special dinner. Have someone in your family choose the dinner or let the parents decide but allow the dinner to be something unique from the weekly normal. During the dinner, let everyone say one thing that they love about the other family members.
4. Special Dessert: Not big on dinner? How about dessert! To go with a red love theme, strawberry cake or strawberry filled doughnuts are winners at my kitchen table. We also love a good peanut butter pie (recipe below). Is there a special dessert that your family would love to have or make?  Go for it!
5. House Decorations: Nothing says surprise and excitement than decorations, and don’t think that you have to decorate the whole house. Balloons, streamers, decorated paper or plastic plates and cups, tablecloths, and/or napkins are just some ways to decorate the house for this special day. You do not have to get everything; you can choose one thing or more. Don’t forget to get these decorations at those wonderful discount stores for the best bang for your buck.
6. Family Valentine movie: A final way to make the day extra special is to end it with a family movie. It is rare that Valentine’s Day falls on a weekend, so usually the entire family is already tired from a day of work, school, after school activities, and more. If this is your household, then make the evening special with a sweet family movie.

Whatever you choose, make “I Love You” day special with your family in your own way. Again, you do not have to break the piggy bank to do this, as this day is really about remembering those that are special to you. Therefore, spending time together is what really counts, along with establishing some great traditions.

What are some of your favorite Valentine’s Day memories and ideas?

Peanut Butter Pie

Ingredients

• Graham cracker crust
• 1 cup natural peanut butter
• 1 cup granulated sugar
• 8oz cream cheese, thawed
• 8oz whipped cream
• ¾ cup chocolate chips (you can add more if you really love chocolate chips)

Directions

In a large mixing bowl, empty all of the ingredients, minus the graham cracker crust, into the bowl. Lightly stir until everything is well blended. Next, add in the chocolate chips and fold it into the mixture until is it evenly spread throughout.

Pour the mixture into the graham cracker crust and either freeze for 30 minutes or refrigerate for one hour. Enjoy! Keep refrigerated.

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By Guest Bloggers Meagan Robichaud and Kevin Chung

Lunar New Year celebrates both the beginning of a new year and the arrival of spring on the lunisolar calendar. Because the lunisolar calendar is determined in part by cycles of the moon, the exact date for Lunar New Year varies each year, falling between January 21 and February 20. This year, Lunar New Year will be celebrated on Feb 10th, ringing in the year of the dragon (or Naga, a mythical snake-like creature, in Thailand).

While many people know it as Chinese New Year, it is celebrated in many countries across East and Southeast Asia, including in China, Vietnam, South Korea, the Philippines, Malaysia, and Mongolia, to name a few, with each country having its own customs and traditions. The Lunar New Year holiday bears different names depending on the country, including Spring Festival (春节, Chūnjié) in China, Seollal (설날) in Korea, and Tết (short for Tết Nguyên Đán) in Việt Nam. Many Asian Americans also celebrate Lunar New Year, and cities across the US have related events and activities.

Lunar New Year Celebration Ideas

While everybody celebrates Lunar New Year in their own way, this holds deep cultural and familial significance, marked by various customs and rituals that bring families together, with many people travelling long distances to reunite with their families and celebrate the holiday together.

In the days leading up to Lunar New Year, many people will thoroughly clean and decorate their homes, signaling the removal of bad luck and making way for good fortune and a fresh start. Many Lunar New Year decorations are red in color to symbolize good luck and to ward off evil. In China, common decorations include chūnlián (春联, Spring Festival couplets on door frames), paper cuttings, lanterns, and the fú (福) character, which means “luck” and is often displayed upside down as a play on words since “upside down” in Chinese sounds like “arrive,” symbolizing the arrival of good fortune. Peach and apricot blossoms, symbolizing new beginnings and good fortune, and kumquat trees, symbolizing prosperity, are traditional Tết decorations in Việt Nam.

Traditional Lunar New Year Food

Food is central to any Lunar New Year celebration, with the Lunar New Year’s Eve dinner, known as reunion dinner for many people, typically being the most important meal when families gather. Throughout Lunar New Year celebrations, some people also choose to share a meal with close friends, such as through a potluck dinner or by cooking together.

Traditional dishes each carry special significance. In Korea, tteokguk (떡국), a traditional rice cake soup, is a staple during Seollal. It is believed that consuming tteokguk adds one year to a person’s age, signifying the start of a new cycle. The round shape of the tteok (떡), rice cake, represents the cyclical nature of life and the hope for a harmonious and prosperous new year. Click here for a tteokguk recipe. Other popular dishes include jeon (전, Korean pancake), mandu (만두, dumplings), and desserts such as yakgwa (약과, honey cookies), and hangwa (한과, traditional Korean confections).

In Việt Nam, Bánh Chưng and Bánh Tét, sticky rice cakes containing mung beans and pork wrapped in either lá dong leaves (Bánh Chưng) or banana leaves (Bánh Tét) are key dishes consumed during Tết celebrations and are also traditionally served as offerings to ancestral altars. The process of making Bánh Chưng and Bánh Tét can also be a great bonding activity for families. Click here for Lunar New Year’s food recipes and other celebration ideas for families.

Family Activities to Celebrate Lunar New Year

Other activities during Lunar New Year have traditionally included:

• Red envelopes (紅包, hóngbāo) containing money are typically given to children by adults and elders during Lunar New Year in China.
• Traditional games, such as yut-no-ri (윷놀이, a board game) and neol-ttwi-gi (널뛰기, a seesaw game) in Korea, and, are also played during Seollal in Korea.
• Community celebrations, which often include fireworks and lion dances. Activities ranging from parades and festivals to music performances can be found across the US. Winston-Salem State University is hosting a Chinese New Year Celebration on February 16.
• Paying respect to ancestors: In Korea, for example, this is done through an ancestral ritual called cha-rye (차례), where families pay respects to their ancestors by offering food and performing ritualistic bows, which is believed to bring good fortune and prosperity to the family in the coming year.

Share your favorite Lunar New Year traditions and celebration ideas in the comments below!

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By Guest Blogger Michelle Spell

Have you ever heard someone say they do not like tomatoes yet they love salsa or marinara?

Sounds funny but in my house, I had a child who refused to eat potatoes but absolutely loved french fries! Hunter refused to believe they were the same vegetable and when soup weather was upon us, the thought of eating a bowl of potato soup made him cringe and grimace at the thought.

So, I quickly renamed my delicious potato bisque into French Fry Soup, and it’s now his most requested meal!

I hope you enjoy this dish as much as we do!

French Fry Soup

Ingredients:

• 1lb low sodium Bacon (Reserve 3 raw slices, remaining should be well done and crumbled)
• 1 medium yellow onion, finely chopped
• 3 cloves minced garlic
• 3 celery stalks with leaves, chopped
• 5 lb peeled, cubed Yukon gold potatoes
• 4 cups chicken broth
• 2 Tablespoons Kosher Salt
• 2 cups Heavy Cream
• 1 lb shredded sharp cheddar cheese
• Green Onions for garnish
• Salt and Black Pepper to taste

Directions:

• Using a heavy stockpot or cast iron pot,
• Fry 3 raw bacon slices over medium-high until well done, remove and set aside.
• Add onion, garlic, and celery to the heated bacon oil and fry until translucent.
• Add Chopped potatoes, salt and cover with broth. Bring to a boil and cook until potatoes are soft.
• Add heavy cream once potatoes are soft.
• Using an immersion blender, fully blend all ingredients until the soup is smooth.
• Optional: remove one to 2 cups of potato cubes before blending and add back in once blended for texture.
• Once fully blended, add cheddar cheese, and mix until melted.
• Serve and garnish each bowl with chopped green onions and crumbled bacon.
• Salt and pepper to taste.

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By TMoM Team Member Ellen Bryant Lloyd

From a young age, I have loved being in the kitchen. I remember begging my mom to teach me how to cook at the age of six. So, I told her I didn’t want to “pretend” cook while standing on a chair beside her as she cooked. I wanted to cook real food to serve our family like she did.

For my first culinary experience, I learned how to make scrambled eggs by following a recipe, with my mom’s guidance, from my Winnie-The-Pooh Kids’ Cookbook. I clearly remember the thrill of cracking eggs into a large, brown ceramic bowl and then mixing in milk, salt and pepper. When I heard the pan sizzle when the egg mixture met the cast iron skillet, I knew I was cooking… for real!

My experience that day sealed my love of cooking. I followed my first “dish” with many others during my formative years: pancakes, French toast, macaroni and cheese, carrots, corn, butterbeans, spaghetti, banana bread, chocolate chip cookies and more. While home for Thanksgiving break my freshman year of college, my mom surprised me by asking if I would be in charge of making the stuffing for our Thanksgiving meal. That was always “her thing,” so inviting me to prepare this dish was a definite nod of confidence in my culinary skills.

I invited my children into the kitchen with me when they were very young. As toddlers, they helped retrieve ingredients, pour, mix and set the timer for recommended cooking times. As they grew older, they added chopping, stirring on the stove and checking for doneness to their repertoire.

Together, we enjoyed looking through my collection of cookbooks (including some passed down from my mom and grandmothers) for recipes that, from their perspective, “sounded good” for us to make. I am proud to say that both of my children know how to cook really well and seem to truly enjoy it. I especially love it when they send photos of meals they prepare — I am always impressed.

After being in our home for more than 20 years, we are now remodeling and updating our kitchen. As the cabinets, appliances, countertops and walls were removed, I found myself reflecting on the early years of time spent cooking with my children and cherishing the countless memories we made together in that space. I am so thankful for all these times but look forward to cooking with them in a refreshed space when they return home and creating new memories with them as adults.

Here are some suggestions for child-friendly cookbooks to help you create special memories with your children in the kitchen. From personal experience, I promise these times will be great gifts you will forever cherish. Enjoy!

Cooking with Kids: Fun, Easy, Approachable Recipes to Help Teach Kids How to Cook (Fox Chapel Publishing) 101 Easy Dishes to Help Your Children Learn Essential Life Skills in the Kitchen by Brianne Grajkowski

Described as the ultimate kids’ cookbook, this book is a great resource to help parents get children involved in the kitchen. In addition to 101 easy recipes written with clear, kid-friendly instructions, there are introductions to learning basic kitchen skills, utensils and tools. According to Cathy Alter, author and Washington Post “On Parenting” columnist,” Families will have a blast making these delicious and creative dishes while building confidence in the kitchen! This cookbook should be a main ingredient in every family’s kitchen!”

The Big, Fun Kids Cookbook by editors of Food Network magazine

This New York Times bestseller includes 150+ easy, fun recipes as well as games and food trivia. Recipes, which are created by Food Network’s trusted chefs, are designed to be foolproof and include color photos and special tips. A nice bonus — a cooking cheat sheet full of great tips, tricks and substitutions found on the removable book jacket. School Library Journal says, “This accessible and visually stunning cookbook will delight and inspire home cooks of all ages and get families cooking together.”

My First Cookbook: Fun recipes to cook together… with as much mixing, rolling, scrunching and squishing as possible! by America’s Test Kitchen Kids

What happens with America’s Test Kitchen joins forces with a group of kid recipe testers? The answer — a great cookbook for kids! This cooking collection includes family meals, holiday recipes and snacks for after-school, all kid-tested and, most important, kid-approved!

Super Simple Cooking for Kids: Learn to Cook with 50 Fun and Easy Recipes for Breakfast, Snacks, Dinner, and More! by Jodi Danen RDN

Author Jodi Danen is a registered dietician nutritionist who created 50 simple recipes children will enjoy eating while also building their confidence in the kitchen. Each recipe was created with a kitchen beginner, primarily those age 8-12, in mind and sticks to the basics, without fuss or complicated ingredients. Children are sure to experience success while referring to this cookbook.

The Delish Kids (Super-Awesome, Crazy-Fun, Best-Ever) Cookbook: 100+ Amazing Recipes by Joanna Saltz

This cookbook for children focuses on fun, easy and tasty recipes that your children will love to make. There are over 100 great recipes as well as helpful tricks for young chefs to use in the kitchen, building culinary confidence while impressing their audience. Designed for ages 8-12, each recipe features tips, step-by-step photos and clear instructions. There are also fun facts about the history of dishes as well as cherished family recipes shared by grandmothers across the country.

Super Simple Baking for Kids: Learn to Bake with over 55 Easy Recipes for Cookies, Muffins, Cupcakes and More! by Charity Mathews

Baking delicious treats is another great way to broaden culinary skills. This book helps acquaint children ages 6-12 with the world of baking and highlights yummy, simple recipes along with photos and useful tips. The great advice and 55 recipes will surely inspire children to develop a love of baking.

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Ellen Bryant Lloyd is a writer and mom of two children, one who has flown from the nest and the other is not far from it. She blogs about perspectives on life and parenting at www.mindfulmom.wordpress.com and tweets at @EllenBLloyd. She is the author of FRECKLES and FRECKLES and The Great Beach Rescue, a freelance writer and memoir ghostwriter. Ellen lives in Greensboro with her husband and her daughter, when she is home from college. She looks forward to seeing her son, who is now living and working in a nearby metropolitan city, as often as possible.

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By TMoM Team Member Michaela Reynolds

Happy Leap Day! Did you know that the earth takes 365.24 days to revolve around the sun? Overtime, those extra numbers after the decimal add up to 24 hours, creating Leap Day on February 29th.  An extra 24 hours? Well, we know time doesn’t quite stop, but here are some activities to fill your bonus day!

Leap Day Activities for Kids

Kids are always up for a new challenge or activity. Take this day to do a craft, calculate math, learn some history, or make a time capsule.

1. There is no shortage of frog art projects at the Craft Train. Try something new with Easy Leaping Frog Origami or test the limits with a cool Leap Frog STEM Challenge.
2. Measure how far your child can jump and compare it to leaping animals like frogs and kangaroos. Practice writing your numbers and skip counting by 5’s and 2’s.
3. Watch this History of Leap Day for Kids video that explains the why behind Leap Day and encourages kids to dream up ways to spend their extra bonus day.  
4. Take a Day Trip to a new place or an old favorite. Either way, get out of the house and do something different than the norm!
5. Create a Leap Day Time Capsule. Collect trinkets, family photos, child artwork, and write down current interests of family members. Store it all in a fun glass bottle. In four years, open up the capsule and enjoy seeing how much has changed!

Leap Day Activities for Teens and Adults

If you have a teen at home, they most likely won’t be a teen at the next leap day so make the most of spending time with them today!

1. Take your teens out for bowling, laser tag, or an escape room. There are so many possibilities.
2. Can you envision a different life in 2028? Imagine and dream up the possibilities. Create a vision board collage with magazine scraps or simply write a list of what you want in 2028. Share with your friends or family.
3. Read up on all the traditions surrounding Leap Day. Various cultures have different opinions on it. For the Irish it’s a day for women to propose marriage, but for the Greek, it’s considered unlucky to get married in a leap year so 1 in 4 couples avoid it!

Leap Day Activities for All

Everyone can celebrate Leap Day at a few restaurants today. Wendy’s is promoting a free Cinnabon Pull-Apart during breakfast hours and Chipotle is offering free guacamole all day long. Krispy Kreme and Insomnia Cookies have free donuts and cookies for everyone whose birthday is on Leap Day. Fill your day with some yummy food deals. If that doesn’t satisfy you, there’s always opportunities for kids to eat free in the Triad!

Make the most of today. Breathe deeper and soak in the moment. We can’t wait to hear about how you fill your Leap Day with activities. Leave a comment and tell us all about it! 

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