Healthy Family, Happy Family

by Karen Fischer

  Being the primary care provider means you are actually the family’s team leader. It is your job to organise, delegate and motivate your family to work together. This is what it means to be a family. Working together teaches a child, by example, how they can become a positive contributor to society. This is essential for their future happiness and mental wellbeing.

  So when your child or spouse makes a mess, be very, very patient and let them know it’s their job to clean it up. Do not give up after ten minutes and do it yourself; this only teaches them to wait fifteen minutes to avoid having to clean up. Wait. And wait some more and encourage the other family members to be contributors to the success of your family unit.

  The positive benefits of being the team leader, rather than chief slave, are that you stop feeling so busy and stressed. You may also feel more appreciated and loved, and that’s great for your health too.

  6. Stop and set up an activity

  You enter the kitchen and immediately your toddler runs after you and grabs onto your leg. What do you do? Do you tell them to go and play with their sister? Do you scream for hubby to intervene? While these are options, it’s actually more productive to stop what you are doing. Put down the potato and the knife, because now is the time to have five minutes of fun with your child, so you can both achieve your goals.

  Even if you have just been at the park manning the slippery dip or in the pool with them diving for ‘treasure’ all afternoon, when you arrive home set up an activity for your child to do while you cook dinner. From a child’s perspective, when they walk through the door, they may worry the fun’s about to stop and they may not know what to do next (cue whining for food or tugging on your dress for attention). This is often the time when meltdowns occur.

  Prevent this from happening with the following:

  • set up an activity for your child before they ask for it

  • then play with them for a few moments, using some eye contact and friendly chit-chat.

  This sends your child a clear message: you are more important than the fish and rice that I’m about to cook. Now when you slink off to the sink to scrub the potatoes, your child will be happily playing and less likely to race after you wielding a Barbie campervan and a bunch of half-dressed dolls.

  Stop and play with your child for five or ten minutes. You will be surprised at how this saves you time when you later enter the kitchen.

  Remember me!

  • Be shopping savvy: refer to the weekly menus in Chapter 7 and shopping lists starting (these shopping lists can also be printed out online for extra convenience—refer to ‘Further resources’).

  • Become a p.m. planner: cook large batches of freezeable foods such as rice, soup and bolognaise sauce, and prepare lunch box items.

  • Do some a.m. chopping: prepare part of your dinner in the morning. Marinate meats, make a salad or crumb the veal.

  • Hide the leftovers: having spare food in the freezer is handy for those nights your head feels like lead and the lounge looks too comfy.

  • Delegate, delegate, delegate: get your whole family involved with the running of your household. This helps them to grow into responsible and helpful adults.

  • Stop and set up an activity: there’s always time for five minutes of fun. Stop and play with your child for at least five minutes before you begin cooking dinner. This increases your chances of whipping up a feast in peace.

  5

  Kitchen essentials

  This chapter details the essentials you need to keep in both your pantry and fridge to help you make tasty, nutritious meals and keep your family happy.

  Keep these in your pantry

  Almonds

  Top up with zinc, calcium, magnesium, potassium, folic acid and vegetarian protein by including almonds in your diet. Caution: supervise young children when they eat hard food such as nuts to reduce their risk of choking. Not recommended for children under the age of two.

  Apricots

  A mega-rich source of anti-cancer beta carotene; they also contain B group vitamins, vitamin C, calcium, magnesium and potassium. In season during the summer months; fresh apricots are richer in beta carotene than the canned variety, but the canned ones are handy to have when apricots are out of season. Serve with yoghurt as a dessert. Try Lefty Lamb Casserole with Apricots.

  Basmati rice

  Boasts a lower glycaemic index than most other white rices so it’s a great energy food. Save time by cooking a week’s worth or rice at once and freeze serving-sized portions in plastic zip lock bags.

  Baking powder

  Used in baking to help cakes and muffins rise. Contains a mixture of sodium or potassium bicarbonate (alkaline substances) and calcium phosphate and tartaric acid (acids). Usually contains wheat or gluten; gluten-free baking powders are available from health food shops. Make your own by mixing one part bicarb soda with two parts cream of tartar.

  Bicarbonate of soda (bicarb soda; baking soda)

  An alkaline powder used in baking to make muffins and cakes rise. It’s also handy to use as a natural scrub cleaner for kitchen and bathroom surfaces, and can be added to bath water to help soften the skin or temporarily reduce itching from eczema.

  Brown rice

  Contains dietary fibre, B group vitamins, magnesium, copper, potassium and calcium, making it more nutritious than white rice. It does have a higher GI so favour basmati rice if you have diabetes (high blood sugar) or hypoglycaemia (low blood sugar/energy crashes), or sprinkle some cinnamon onto brown rice when serving (to improve blood sugar levels).

  Extra virgin olive oil

  Minimally processed and rich in antioxidants and vitamin E to help protect against the carcinogens produced during high heat cooking. Use this oil for cooking stir-fries and making salad dressings. Do not over-heat to the point of smoking as this indicates the oil has been damaged.

  Herbs and spices

  BAY LEAF

  Adds flavour to soups and casseroles.

  CINNAMON

  Contains cinnamaldehyde which improves blood glucose levels and slows the absorption of carbohydrates in the bowel. Spice up your life and sprinkle cinnamon on your desserts, porridge and breakfast cereal.

  MILD YELLOW CURRY POWDER

  Packed with anti-cancer and anti-inflammatory compounds such as curcumin from turmeric; these spices help to protect against DNA damage and may reduce harmful fats in the blood.

  DRIED MIXED HERBS

  Flavours bolognaise sauces, soups and casseroles.

  GROUND CUMIN

  Decreases blood sugar levels after three weeks of use (in diabetic rat study); contains antioxidants, beneficial for heart health and makes dips such as hummus and avocado extra special.[1]

  PAPRIKA, SMOKED

  A must for Chicken Paella.

  PAPRIKA, SWEET

  Flavours chicken and soups.

  Honey

  The darker a honey’s colour, the higher the antioxidant activity; twice as sweet as beet or cane sugar so only small amounts are needed to add sweetness to food. Use honey instead of sugar whenever possible. If your child has a cough, serve them half a teaspoon of honey before bed. Do not give honey to infants under the age of one. Strawberry and Honey Muffins anyone?

  Iodised rock salt (optional, if you use salt)

  Salt that has added potassium iodine is the preferred salt of choice rather than table salt, which contains aluminium-containing anti-caking agents. Use salt in moderation or not at all. Please note that some recipes have the option to add sea salt for enhanced flavour.

  Legumes (chickpeas, canned brown lentils, cannellini beans and other beans)

  A great source of vegetarian protein; rich in folic acid, potassium and magnesium and contain B group vitamins, calcium, copper, iron, manganese and zinc. To make legumes easier to digest cook them with seaweed such as kombu (available from health food shops). Brown lentils make a fantastic bed for My Favourite Lamb Cutlets.

  Rice bran oil

  This is a mil
d, pleasant tasting oil that is especially suitable for people with eczema, psoriasis or salicylate sensitivity. It is ideal to use when making butter-free muffins such as Pear Muffins.

  Rice malt syrup

  A mild sweetener made from rice; contains some slow-release carbohydrate and it is believed to have alkalising properties so it is the healthier sweetener of choice. Organic rice malt syrup costs about the same as honey so it is an affordable alternative.

  Rolled oats

  Low GI, wholegrain and less processed than instant oats. Contain beta glucan so they release energy at a slower rate; heart protective, skin loving and cholesterol lowering. Vitamin C enhances the health benefits of oats so have fruit with your porridge. Try New Anzac Biscuits and Bircher Muesli.

  Sultanas

  Contain potassium, B group vitamins and vitamin C. A super-sweet snack, ideal for lunch boxes and baking (see Strawberry and Honey Muffins.

  Sweet potato

  Rich in alkalising potassium and beta carotene, as well as B group vitamins, vitamin C, calcium, copper, magnesium and traces of zinc, which is required to regulate oil gland activity in the skin. Sweet potato also releases carbohydrate energy slower than the humble white potato. Try Baked Sweet Potato Feast.

  Wholegrains

  Wholegrains come in the form of grainy breads, rolled oats, corn, dark rye, barley and brown rice. Richer in B group vitamins, zinc and other minerals than processed white versions (white bread, instant oats, white rice etc.). Teach your child to appreciate wholegrains and you’ll give them a great start to life. Linseed breads have the added bonus of containing some omega-3. Choose breakfast cereals that contain more than 70 per cent wholegrains.

  Keep these in your fridge

  Apples

  One of the richest sources of antioxidants; soluble fibre to soothe the intestines and promote good bowel flora for proper digestion; in season from late summer through all of autumn and winter until early spring. Tell your child ‘An apple a day keeps the doctor away’. With all its goodness, it just might. Grate apple into Tasty Spinach Salad.

  Avocado

  Contains monounsaturated fatty acids (omega-9 and some omega-6), potassium,

  vitamins A, B6, B3, C, folic acid, copper, magnesium, iron, amino acids and antioxidants; avocado varieties available all year round. Avocado can be used as a nutritional spread and it’s a healthy alternative to butter and margarine.

  Avocado tips and tricks

  1. How to test if an avocado is ripe: Using your thumb, press on the smallest tip of the avocado—if it is soft when pushed but the rest of the avocado feels mostly firm and mildly soft, it is ripe. If the avocado feels hard (especially the tip), then it needs to be left on the kitchen bench (not refrigerated) in order to ripen. If an avocado feels very soft all over it is likely to be overripe and it may look bruised inside (in this case, do not buy it).

  2. How to cut open an avocado: Using a sharp knife, cut the avocado in half lengthways around the stone. To separate the two sides, softly twist the halves in opposite directions. To remove the stone, chop into the stone with the middle of your knife so the knife gets stuck, then twist the knife to remove the stone (this will be nearly impossible to do if your avocado is under-ripe but easy when ripe). Then you can scoop out the avocado flesh using a dessert spoon—scoop as close to the skin as possible, moving around the skin until the flesh is no longer attached. Then remove.

  3. Storing cut avocado so it stays fresh for longer: See ‘How do I keep fruit and vegetables fresher for longer?’.

  Bananas

  Rich in potassium and they contain dietary fibre, vitamin B6, magnesium and copper. Serve them ripe or peel and store them in the freezer for making delicious spreads, desserts and smoothies.

  Beans (green)

  Half a cup contains 1g of fibre; also has beta carotene, potassium, iron and calcium. Blanch them in boiling water for 1 minute only and transfer to ice cold water to retain their colour and crispness.

  Berries (strawberries, blueberries, raspberries)

  Rich in antioxidants, anthocyanin and phenolics to boost the immune system, detoxify contaminants and pollutants and reduce inflammation. The darker the colour the better the berry as the richer colour indicates they have more potent disease-fighting antioxidants. Buy strawberries from mid-spring to early autumn; blueberries in the last two months of summer; and stock frozen raspberries in the freezer all year round.

  Brown rice flour

  A nutritious, gluten-free flour made from wholegrain brown rice (it has the same nutrients present as brown rice). Refrigerate in an airtight container after opening the packet to ensure freshness. Use as a straight flour replacer instead of cornflour (cornstarch) in casseroles and make Yummy Rice Flour Pancakes. When using gluten-free flour in baking, add a gum such as xanthan gum to give the flour structure and elasticity (as does gluten). Available from health food shops or larger supermarkets in the health food section.

  Carrots

  One medium carrot contains a whopping 20,250 IUs of anti-ageing beta carotene; B group vitamins, vitamin C, calcium and potassium. Serve carrots raw as ‘dipping sticks’, juice them or grate them into salads and sandwiches.

  Cruciferous vegetables (broccoli, cauliflower, cabbage and brussels sprouts)

  Contain anti-cancer indoles; enhance liver detoxification to help rid the body of pesticides, antibiotic residues and toxic heavy metals such as lead; a true superfood—have a serve daily.

  Dark leafy green vegetables

  Includes silver beet, spinach, parsley, mint, basil, chicory, beet greens, watercress, Chinese greens, kale, dandelion greens and baby spinach. Contain antioxidants, folic acid, magnesium, calcium, vitamins A, C and B group vitamins, potassium, fibre and cancer-protective phytochemicals. Leafy greens are the most important plant food you can add to a child’s diet (yours too) and they are highly alkalising.

  Eggs, free range

  Great source of protein, minerals and every vitamin except vitamin C. Rich in the B vitamin choline, for brain and neurotransmitter function. Choose free range eggs as their mums live a healthier life than cramped, caged hens. Free range hens are free to peck mineral-rich soil and consume green grasses. This means they often produce eggs with brighter orange yolks—a sign the eggs are much richer in antioxidants such as lutein and zeaxanthin, for healthy eyes and protection from free radicals. If possible, choose omega-3 enriched free range eggs to boost your omega-3 intake for healthy skin, heart health, mental health and proper brain function.

  Test for freshness by placing the egg in a bowl of water—if it’s stale it will float (a sign it has become porous and contains air). Fresh eggs will have clingy egg whites that cling to the yolk—not watery whites.[2]

  Fish

  Rich source of omega-3, a potent anti-inflammatory food. Two to three serves of fish each week is good for elevating mood and increasing the health of the brain, skin and heart. Good sources of omega-3 include cold water fish and oily fish such as salmon, sardines/pilchards (especially fresh Australian sardines), herring, trout/ocean trout, mackerel (especially jack mackerel), mullet (especially Queensland mullet), oreo, trumpeter, blue eye cod, tuna, threadfin emperor, dory (especially silver dory), warehou, bream, flathead, morwong, Patagonian toothfish (also known as Australian or Chilean sea bass, or black hake), pike, pomfret, tailor, teraglin, moon fish, hake and halibut.[3]

  As the fridge is not cold enough to keep fish super fresh for days, store plastic wrapped fish on well drained ice or encased in cold packs in the refrigerator. Use within two to three days (less if the fish is not absolutely fresh when bought). If you don’t live near the sea, eat your fish the day you purchase it or by quality frozen fish from the supermarket.

  Ginger

  Potent anti-inflammatory food; anti-nausea; flavours stir-fries, soups, broth and is essential in marinades. In season from mid-autumn through winter to early spring.

  Grating ginger: You don’t need a special grater to grate ginger, just use wha
tever grater you have, using the finer grating side. If a recipe says use ‘1 knob ginger, grated’ or ‘1 teaspoon freshly grated ginger’, don’t cut off the knob first as the small piece will be difficult to grate. Keep the ginger whole, peel the skin off one tip of ginger and then grate it until you have the desired amount.