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Blog

How I Clean Up Recipes

January 17, 2018 Laura Morton
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Are you laughing at me for giving cleaning advice?! Well quit it cause I know what I'm doin' when it comes to cleaning up recipes.

When I say I clean up recipes, I don’t necessarily mean that I turn them into “clean eating” recipes. A lot of dietitians don’t really use the term “clean” because it doesn’t really have a definition. For some people it simply means cutting down added sugar, and for others it means cutting out entire food groups like dairy or grain. Here I’m talking about healthifying our fave recipes to make them do a little more: adding fiber, protein, reducing sugar, ya dig?

Although I don't think of clean eating as a diet, I just want you to know that I have definitely fallen victim to the marketing of diets. I feel like I’m way more easily swayed by a good documentary or book than I should be because I know better, but I definitely understand the appeal. That all changed when I realized how much impact my food behaviors will have on my kids. In order to have a healthy relationship with food, kids have to witness a healthy relationship with food. Dieting and body shaming ourselves doesn’t mix with feeding kids. Did you see my Instagram post the other day? Ruthie said to me “I regret this decision” because the hilarious little human heard me say it. They pick up everyyyyything. It wouldn't take Ruthie very long to interpret “I try to eat clean, so no bread for me” into "bread is bad for me".

What does mix with feeding kids is finding ways to make delicious food that’s fun to eat and also good for growing babes, nursing moms, and hungry dads. Here a few tweaks I make to our everyday recipes.

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1. Cut the sugar in half. In HALF I say! I have found that most baked good recipes such as muffins, banana bread, granola and granola bars, cookies, brownies, you name it - the sugar content can usually be cut in half and still taste amazing. Sometimes I cut it back even further, it takes a little trial and error but cutting back by half is usually a safe bet. The more you cook, the more comfortable you get with knowing how much sugar is enough for you.

2. Vary fats. A piece of advice I learned from the so-common-sense-she’s-genius dietitian Ellyn Satter is hedge your food choice bets to avoid feeling defeated every time a new study comes out telling us something we eat everyday is going to kill us. For example, canola oil was recommended for years to be healthier for the heart but it’s now not recommended by a lot of nutritionists because of the amount of processing it endures. I rotate butter, extra virgin olive oil, safflower oil, avocado oil, flax seed oil, and coconut oil so we have a different type on hand a lot of the time. Oils are almost always interchangeable with each other but not always with butter (oils are 100% fat while butter is 80%). I often combine coconut oil with butter in recipes like this one. Because of the level of concentration in oils, I always buy organic. That’s just one of my things, it doesn’t have to be your thing.

3. Try new flours. Coconut, almond, chickpea, oat...though different types of flour will definitely change the outcome of the recipe, I like to play around with them for added goodies like fiber and protein that wouldn’t ordinarily be there with white flour. The most commonly used flour in our house is oat flour (processed old fashioned oats into a fine powder and use cup for cup in the place of regular flour). I always have whole grain flour on hand for pitas, pizza crust, and cinnamon rolls (it can also be used cup for cup in the place of regular flour).  

4. Add twice the veggies. Pasta con broccoli - 2 bags of frozen broccoli florets. Fried rice - literally every veggie in the fridge. Pizza - smothered with sautéed peppers, onion, zucchini, etc. Pad Thai - an entire bag of carrots. chilaquiles - roasted red peppers and sweet potatoes in addition to all of the tomatoes. Chili, potato soup, meatballs, spinach and artichoke dip, lasagna, mac and cheese, ev-er-y-thing I make gets loaded with veggies. 

5. Find new protein sources: chickpeas, lentils, beans, plain yogurt, eggs, chia seeds, tempeh. I like using these guys regularly so we can avoid having meat every night of the week. There are a million fun recipes on Pinterest to try. A LOT of trial and error here for me. You have to really dress up a chickpea for me to like it but I found a few recipes that I love! (like this one).

6. Bake/Cook often. When I first started baking after college, I had to follow a recipe super carefully and have it right in front of me for it to turn out OK. Over the years, I've become much more comfortable with baking and know what I can tweak to make a recipe do a little more for me (AKA make it healthier). I also know what I can do to make it easier for example, I almost always make cookies/bars in one bowl of my mixer with great results (i friggin' hate dishes).

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In Healthy Recipes Tags healthy families, feeding kids, feeding babies
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Remember when the sun was out and plants were green?!? #februarythoughts
Remember when the sun was out and plants were green?!? #februarythoughts
MAN toddler whining gets. to. me. (And I used to be a real whiner. When we were little my sister would get anxiety before going on a family vacation in preparation for all of my whining). .

A few things I need to write down so I can quit losing my cool guy facade when there is a whole lot of whining in one day: 
Whining isn’t about me and I’m mature enough to not allow whining/toddler mood swings to affect my mood and therefore my vibe. 
Whining is normal, unhappiness after things don’t go your crazy toddler way is normal. 
Unhappy toddler feelings last as long as they last, it’s not up to me to decide “ok that’s enough, time to wrap up your unhappiness”.
Whining doesn’t mean that I have massively and permanently failed, I can remain calm and confident even in the face of a 10 minute long “WHYYYYYYY”.
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This is a realization that many probably discovered a lot sooner than I: being a capable leader all the time is HAAAAAARRRRD.
MAN toddler whining gets. to. me. (And I used to be a real whiner. When we were little my sister would get anxiety before going on a family vacation in preparation for all of my whining). . A few things I need to write down so I can quit losing my cool guy facade when there is a whole lot of whining in one day: Whining isn’t about me and I’m mature enough to not allow whining/toddler mood swings to affect my mood and therefore my vibe. Whining is normal, unhappiness after things don’t go your crazy toddler way is normal. Unhappy toddler feelings last as long as they last, it’s not up to me to decide “ok that’s enough, time to wrap up your unhappiness”. Whining doesn’t mean that I have massively and permanently failed, I can remain calm and confident even in the face of a 10 minute long “WHYYYYYYY”. . This is a realization that many probably discovered a lot sooner than I: being a capable leader all the time is HAAAAAARRRRD.
Valentine’s flower delivery to one of our very favorite people, great grandma. .

Also, swipe for a toddler activity that I didn’t have high hopes for, but actually turned out super cool. A cut bunch of celery = perfect rose stamp. Left the grocery store with these flowers and a cart full of celery to make roses with Ruthie’s preschool class tomorrow. Just draw a green stem on a piece of cardstock and have yer tot add a celery stamp on top. 🌹🌹
Valentine’s flower delivery to one of our very favorite people, great grandma. . Also, swipe for a toddler activity that I didn’t have high hopes for, but actually turned out super cool. A cut bunch of celery = perfect rose stamp. Left the grocery store with these flowers and a cart full of celery to make roses with Ruthie’s preschool class tomorrow. Just draw a green stem on a piece of cardstock and have yer tot add a celery stamp on top. 🌹🌹
Breakfast with a side of Magnolia Table choco chip cookies ❤️ #valentinesweek
Breakfast with a side of Magnolia Table choco chip cookies ❤️ #valentinesweek
Sometimes it’s handy to have a quick summary of how to raise great eaters (in case someone at preschool pickup asks for advice on their grandson’s picky eating, or a family member wants to know why you’re not helping baby eat). This has become my go-to, quick advice. .

It is a different perspective for a lot of parents and grandparents, putting babies/kids in charge of their own intake. Shifting the focus from “getting food in” to providing good food and letting babe do the job they are so capable of doing.
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It took a little practice at first, not getting too involved when Ruthie was struggling to get food in her mouth. Once I got used to it I found that it has spread from feeding into other areas like playing and drawing. I’ve gotten better at resisting the urge to help or fix every thing I perceive as a problem and let her figure things out on her own. Then I get to watch how proud she is when she finished something herself (on the other hand it sometimes results in a huge tantrum because she couldn’t figure out whatever it was, that’s all part of it too I guess!)
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Tagging a few other moms who share amazing advice around this simple but super effective approach. ❤️
Sometimes it’s handy to have a quick summary of how to raise great eaters (in case someone at preschool pickup asks for advice on their grandson’s picky eating, or a family member wants to know why you’re not helping baby eat). This has become my go-to, quick advice. . It is a different perspective for a lot of parents and grandparents, putting babies/kids in charge of their own intake. Shifting the focus from “getting food in” to providing good food and letting babe do the job they are so capable of doing. . It took a little practice at first, not getting too involved when Ruthie was struggling to get food in her mouth. Once I got used to it I found that it has spread from feeding into other areas like playing and drawing. I’ve gotten better at resisting the urge to help or fix every thing I perceive as a problem and let her figure things out on her own. Then I get to watch how proud she is when she finished something herself (on the other hand it sometimes results in a huge tantrum because she couldn’t figure out whatever it was, that’s all part of it too I guess!) . Tagging a few other moms who share amazing advice around this simple but super effective approach. ❤️
Both babes napping rarely happens anymore AND it’s finally sunny! Even if it’s 12 degrees I am so glad to see you ☀️. Holding Sam 😺under my arm (so he doesn’t have the nerve to snuggle them awake), probably just going to sit here and stare at them for a while.
Both babes napping rarely happens anymore AND it’s finally sunny! Even if it’s 12 degrees I am so glad to see you ☀️. Holding Sam 😺under my arm (so he doesn’t have the nerve to snuggle them awake), probably just going to sit here and stare at them for a while.
Sometimes when you tell one of your best toddler buddies that it isn’t snack time, they open the fridge themselves and eat a yogurt cup in their favorite window and you can’t do anything but take a pic. .

I have compiled a big ‘ole list of some of our favorite snacks on the blog. check out the list so far (link in bio) but be sure to save it somewhere because I’m going to add to it foreverrrr so none of us will ever be in a snack rut again. What are your go-to snack faves??
Sometimes when you tell one of your best toddler buddies that it isn’t snack time, they open the fridge themselves and eat a yogurt cup in their favorite window and you can’t do anything but take a pic. . I have compiled a big ‘ole list of some of our favorite snacks on the blog. check out the list so far (link in bio) but be sure to save it somewhere because I’m going to add to it foreverrrr so none of us will ever be in a snack rut again. What are your go-to snack faves??
Bringing some sun into the kitchen this morning (and also working through a 10 lb bag of grapefruit from Fresh Thyme). Sprinkled some coarse sugar over thin slices and broiled on low for about 10 minutes. Ruthie informed me that “burnt” grapefruit is not acceptable but then ate half the pan💪🏻💪🏻.
Bringing some sun into the kitchen this morning (and also working through a 10 lb bag of grapefruit from Fresh Thyme). Sprinkled some coarse sugar over thin slices and broiled on low for about 10 minutes. Ruthie informed me that “burnt” grapefruit is not acceptable but then ate half the pan💪🏻💪🏻.
Pre-dinner time is like inconceivably insane lately at our house. The day can flow by completely without breakdown until the second I pick up a pan. I’ve been trying to avoid TV before dinner because it makes the transition to the table super difficult so figuring out some new activities. This weeks successful project: moon sand! Thanks x 1000 for the idea @littlesagemama (2 cups flour + 1/4 cup oil if you haven’t made it before). it is v messy but I’ve avoided shouting “ALRIGHT, TIME FOR CLIFFORD” for like 4 days in a row so I’m down.
Pre-dinner time is like inconceivably insane lately at our house. The day can flow by completely without breakdown until the second I pick up a pan. I’ve been trying to avoid TV before dinner because it makes the transition to the table super difficult so figuring out some new activities. This weeks successful project: moon sand! Thanks x 1000 for the idea @littlesagemama (2 cups flour + 1/4 cup oil if you haven’t made it before). it is v messy but I’ve avoided shouting “ALRIGHT, TIME FOR CLIFFORD” for like 4 days in a row so I’m down.
Had a brown smoothie day 🤷🏼‍♀️. Many days Ruthie isn’t interested in smoothies but Bobby is ALWAYS down. We usually have them as part of breakfast or snack and just like with other foods, I put the smoothie cup by their plate and leave it up to them to choose whether or not and how much they want to drink. .
This one was Ruthie’s creation featuring frozen bluebs, frozen banana, purple kale, cashews, and coconut milk kefir.
Had a brown smoothie day 🤷🏼‍♀️. Many days Ruthie isn’t interested in smoothies but Bobby is ALWAYS down. We usually have them as part of breakfast or snack and just like with other foods, I put the smoothie cup by their plate and leave it up to them to choose whether or not and how much they want to drink. . This one was Ruthie’s creation featuring frozen bluebs, frozen banana, purple kale, cashews, and coconut milk kefir.
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