The Healthy Kids’ Blog: Bee Healthy Musings, Tidbits and Tips to help raise Healthy Kids!

How to Correct Common Seasoning Mistakes with Our Simple Kitchen Pediatrician™ Flavor Wheel

by Jennifer A. Gardner, M.D. on February 04, 2014


Everyone has done it . . .  over, under, or off-seasoned a dish. After taking the time and effort to prepare dinner, it is ruined! Or is it?

Luckily, an excess of one flavor can be masked or balanced by another. Learning to do this is an important skill for both home cooks and professionals. Easier said than done? Not if you learn the SIX basic flavors and how to balance them with the THREE natural flavor correctors found in your kitchen!

The Holy Trinity for correcting flavor is sugar, salt, and lemon juice. One of these is always a good first bet for all seasoning mistakes! But salt is the real superhero, because it brings out the best in all other flavors.

Most dishes shine when tastes are balanced, but not necessarily equal (think pinch of salt in a chocolate chip cookie). A dish may (or may not!) taste off when one ingredient is too prominent (too garlicky, too lemony).  When flavors taste off, turn to The Flavor Wheel™ . . .

Our Kitchen Pediatrician™ Sloppy Joe recipe will WOW even the pickiest eater

by Jennifer A. Gardner, M.D. on January 11, 2014

Sloppy Joe's are a perennial childhood favorite, but the canned version lacks depth of flavor. These get their added flavor by the use of a classic French mirepoix (onions, carrots and celery). Every family has their taste preference, so we have included lots of add-in options. Simply add these at the end of cooking for the final taste you prefer. A natural accompaniment to a Sloppy Joe sandwich is coleslaw or macaroni salad, of course.

Turkey Pot Pie Is A Great Thanksgiving Leftover, But Chicken Pot Pie Is Good Comfort Food, Too!

by Jennifer A. Gardner, M.D. on December 01, 2013

Turkey Pot Pie

So many leftovers, so little choices for moist turkey leftovers. Luckily, this turkey pot pie won't disappoint. If the thought of dried out, reheated turkey for the 3rd day in a row is unbearable, use the rest of your leftovers for the pièce de résistance of the Thanksgiving meal: turkey pot pie!

And since this recipe was originally for chicken pot pie, you can make a  chicken pot pie the rest of the year by simply substituting 3 cups of cooked chicken for the turkey.

A Happy, Healthier Thanksgiving Dinner That’s Parent and Child Friendly!

by Jennifer A. Gardner, M.D. on November 18, 2013

A Happy, Healthier Thanksgiving!

Here's something to be thankful for—at Thanksgiving, simple always satisfies. Yes, we dressed our turkey well, but we know— It's all about the sides! And oh yes, really great pie.

Healthy Kids Co wishes you and your family a happy, healthy Thanksgiving!
To celebrate, we created a family friendly holiday menu that might be kid-inspired, but is anything but childish. Young and old alike will find plenty to be thankful for.

Our easy, step-by-step recipes are followed by a day-by-day plan of how to pull off the meal with ease and little culinary skills! At the end of the blog we include the full shopping list. All recipes have been made healthier, but you'll just have to take our word for it, no one will know.

Click here to see our "Healthier Thanksgiving"   video for food and decorating ideas.

Hurray, It’s Meatless Monday! Pepper-n-Eggs With Hash-Browns Will Delight All.

by Jennifer A. Gardner, M.D. on November 03, 2013

This is as easy as it gets! Since most kids like eggs, this is a great option for any time you don't want to have to work too hard. Dinner. Is. Served. 

Hurray, It’s Meatless Monday! Pumpkin Chili Will Make You Fall In Love With Autumn and Forget Winter

by Jennifer A. Gardner, M.D. on September 30, 2013

With October just one day away, we got cooking in the kitchen and developed a great, hearty pumpkin chili to satisfy little goblins and big adults.

This pumpkin chili will truly make you fall in love with fall and forget that winter is coming! As is always true with chillies, one size (or recipe, in this case) does not fit all.  Use this recipe as a starting point and consider your families' own preferences.  Enjoy!

Ahoy Mateys, It’s Meatless Monday!  Gather Your Small Fries For Some Tasty Fish and Chips!

by Jennifer A. Gardner, M.D. on August 18, 2013

Many kids do not like fish, it's true, but few refuse Fish and Chips!

Fish and Chips is a great way to introduce a reluctant child to fish.  In this healthier version, we replace the usual deep frying method with pan frying, and your family won't taste the difference. Even better, these chips are baked, not fried. But if you don't tell, your kids won't know!

This is a great method for preparing any mild white fish filet, though my favorite is flounder, which is currently in season. Enjoy!

For more Meatless Monday Ideas, please visit our Meatless Monday Board on Pinterest.

Hurray, It’s Meatless Monday! Easy and Healthy Black Bean and Quinoa Burgers

by Jennifer A. Gardner, M.D. on July 08, 2013

Beans, beans they're good for your heart... but so is quinoa!

This recipe makes 4 or 5 generous burgers, but it can easily be doubled.  This burger may not look like the all-American burger, but the taste is great, it's satisfying and very filling, a Meatless Monday trifecta!

Oh, and did we mention healthy? Yes, it's very healthy and low in fat and calories.  What about fast and easy? Yes, that too!

Hurray, It’s Meatless Monday! This Pepper, Onion and Cheese Hash-brown Fritatta Is One Easy Dinner!

by Jennifer A. Gardner, M.D. on July 01, 2013

Frittatas are an Egg-celent choice for any meal—breakfast, brunch or dinner!

This delicious frittata is great for a simple breakfast or elegant brunch, but equally satisfying as a light dinner when served with a side salad or fruit. Leftovers (if there are any) freeze well. This dish is not fussy, it can be served straight from the oven or at room temperature on a brunch buffet.

This easy dish is really just a simple egg and hash-brown frittata that can be made with other vegetables and cheeses of your choice. I often use left over roasted vegetables. While the recipe calls for shredded hard cheese, you could dot with a soft cheese like goat or feta.

Hurray, It’s Meatless Monday! Breaded Chickpea Cakes with a Garlicky Tzatziki Cucumber Sauce

by Jennifer A. Gardner, M.D. on June 24, 2013

The star of this week's meatless Monday is in the legume familiy—chickpeas, also called cici beans or garbanzo beans.

These filling cakes are tasty and good for you—any day of the week—but they make an ideal Meatless Monday entree!

I serve these with a Tzatziki cucumber sauce, but you could also try hummus, mango chutney or guacamole. If you don’t want to make the sauce, try store bought Tzatziki.