Welcome! I am a mom of a busy 8 year old and an adventurous 6 year old. I also happen to work for a great company called NuVal. NuVal is a nutritional scoring system that rates foods on a scale of 1-100, based on how nutritious they are. We are implementing NuVal in grocery stores around the country.
NuVal may not be in your area yet. But I see the scores while they are "hot off the press" and because of that I am able to make better decisions about what to feed my family.
I am not a registered dietitian. I am just a mom who happens to work for NuVal. I am also an AFAA-certified Group Exercise Instructor. NuVal is a system designed to lead customers to the most nutritious food choices. It is not a diet or weight-loss plan. Before starting a diet, you should always consult your personal physician. The opinions expressed in this blog are the opinions of the writer and not the opinions of NuVal LLC.
It’s that time of year – when I find myself limping to the finish line by the end of each week. Bus stops, teacher conferences, homework, more homework, making lunches, making snacks, squeezing in playdates, another birthday party?! How many days left of school? Are we in the single digits yet? Before I was a parent, I used to wonder why Moms would be happy to see the school year come to a close. Now I know! While summer brings it’s own set of challenges, I am looking forward to a little break in the routine and some less-structured weeks.
In the meantime, I must make lunches. And snacks. Snacks that will stay fresh in a warm back-pack until the designated 2 pm Snack Time in my son’s first grade classroom. By Thursday night, my husband and I are tempted to throw shelf-stable fruit products (snack packs of applesauce, canned peaches, pears or pineapple) into our kids’ lunches in hopes that we might get to sit down and enjoy some Instant Netflix before 10 pm. The thought of pulling out a knife and cutting board to slice up a fresh apple is overwhelming.
I work for NuVal so I know that the best thing to give my kids is a fresh apple. Duh!
You are not going to find an applesauce that beats a 96!
However, on my last visit to Price Chopper, I was pretty amazed to find that there is an applesauce that scores very high:
Full Circle Organic Apple Sauce gets a 50 on the NuVal scale!
That is much higher than Mott’s Natural Apple Sauce & Vitamin C with No Sugar Added. That only scores a 26.
I checked in with Rachel Rodek, MS, RD, LDN, CSSD to find out why the Full Circle brand scores so much higher than Mott’s. She checked it out for me and it’s because the Full Circle brand has more fiber and less sugar than the Mott’s. You would never know that just looking at them, would you? I mean, you could stand there in the aisle and try to figure that out from the nutrition facts panel. But who has time for that. There’s homework to do and playdates to make! That’s why we need NuVal in every supermarket in America!
So, while nothing beats a fresh apple, sliced with love and carefully packaged up in your child’s lunch box, give yourself a break once in a while and buy some applesauce – the high-scoring kind, that is. Just be careful – there are some duds out there!
In case you can’t tell, the score on the Mott’s strawberry is a 5! Yup, a 5! Cheetos score higher. And fresh strawberries get a 100.
For more on apples and applesauce, be sure to check out one of my favorite blogposts from Dina Rose, Ph.D. who writes It’s Not About Nutrition (the art and science of teaching kids to eat right). I helped her with ths scores when she wrote this post back in August of 2009, and at that time the highest applesauce we had scored was only a 30. Good to know we have now found one that is a 50!
Can you crack an egg better than a 4-year-old? Check out this youtube sensation!
Turns out I’m not the only one who has been Cooking with My Kids! My mother (who has a job of her own) has been a savior to me these past 7 years, helping out with the formidable task of “gettin’ kids from here to there.” It takes a village, indeed. This year, my mother picks up my daughter one day a week from pre-school and they have some Grandma time together until I get home from NuVal. And during that time, Grandma has been teaching her granddaughter to make omelettes!
This week, Grandma was in Florida, so I picked up my daughter and she said, “Mommmy, I want to go home and make an omelette, just like I do with Grandma.” So we did! Or, I guess I should say, she did!
I was pretty impressed with my daughter’s Omelette-Making Know-How.
Me: What kind of pan should we use?
My Daughter: Any kind. But it should not be tall.
I love how 4-year-olds think! So, we got out our Not Tall pan and some eggs.
Me: So, what should we put the eggs in.
My Daughter: You know. A glass thing that pours.
That would be my small Pampered Chef Batter Bowl!
Me: Now what?
My Daughter: We turn on the stove and check to see if it is really heating up.
Have I mentioned that we have an ancient stove (circa 1983) that we will (hopefully) be replacing soon? It seems that Grandma has taught her student that it can be a little unreliable!
She cracked her eggs and I was amazed that she was able to do four of them without a single shell! (Yes, we made a FOUR egg omelette. Hey, it’s all about practice!)
She whisked them up nicely and poured them into the Not Tall and heated-up pan (with a little butter on the bottom) perfectly.
Then, she washed her hands. Salmonella freaks me out!
So, she really washed them.
I love cute 4-year-old hands!
It was funny to watch her add the ham and cheese. She literally threw it in – like it was a baseball. I could tell that Grandma has sternly warned her that the Not Tall Pan gets very hot (even on the ancient stove!)
The photo is proof of her “throwing” technique. That’s just how it landed.
I did assist with The Big Flip.
And in the end, we had a lovely lunch!
Now, we certainly could have traded up here for better nutrition. For example, we could have made a broccoli omelette instead of ham and cheese. We could have skipped the jelly on the toast or chosen a high-scoring peanut butter instead. But this is what my daughter wanted to make, so that is what we did.
I think that Cooking with Kids is all about teaching your children how to be confident, safe and creative in the kitchen. Start small. Focus on technique (cracking eggs, whisking, pouring). Hammer home the safety tips (wash hands and surfaces often to avoid cross-contamination, don’t touch hot pans or stovetops). And eventually the creativity and nutrition will come along.
I believe (and I hope!) that kids who are confident cooks will become adventurous and healthful eaters. What did my daughter want to go with her omelette? Her leftover seaweed salad from sushi take-out! Here’s my photo to prove it!
Question of the Day
What do you remember learning to cook with your mom or Grandma?
Today’s post comes to you from my friend and colleague Rachel Rodek, MS, RD, LDN, CSSD. Rachel is Manager of Nutrition Communications for NuVal. Lucky for me, she sits just a stone’s throw away from me at the office. We have a great time sharing our cooking stories and I love this one that she wrote and photographed about The Night That Her Fiance Made Dinner. So, without further ado, I bring you Rachel!
Ah, the beauty of letting go of the reigns in the kitchen. A rare yet beautiful bird. That’s right, Fernando was the cook tonight – and boy does he know how to spice it up. Who doesn’t love watching someone else work their magic with food?
On the menu tonight: Eggplant Frittata with Roasted Broccoli.
The eggplant, also known as aubergine, is another only modestly-loved fruit. Yep – you read it right: Eggplant is botanically classified as a berry. Quite a big one at that. And although it’s not dangerous, this fruit is related to the nightshade family along with tomatoes, potatoes, and sweet peppers.
Eggplant scores a 96 on the NuVal scale and is packed with fiber, potassium, and flavonoids (another name for antioxidants). So though you may be intimidated by this large, alien-shaped purple knob – it’s an incredible addition to the diet.
Back to dinner. As you know, sometimes dinner doesn’t go as planned. What was the plan? To try and flip the L-A-R-G-E LeCreuset pan of eggplant frittata like a pancake. What?? My thoughts exactly. But I wasn’t in charge tonight, so I let The Chef man the helm. You would have enjoyed being a fly on the wall.
*Splat* Eggplant Frittata everywhere. Did we eat it? Of course – it was delicious! But dinner was more of an eggplant scramble than an open-faced omelet.
To help ease the cooking anxiety of a Frittata Flop, I took over the Roasted Broccoli. Broccoli is a cruciferous vegetable that contains a type of flavonoid called glucosinolate, which is responsible for its sharp-taste. These powerful little substances act like Scrubbing Bubbles for your body; helping to activate enzymes in the liver that eliminate toxins. Other cruciferous veggies include Brussels sprouts, cauliflower, kale, cabbage, collard greens, turnip, radish, and wasabi.
Ingredients:
1 Large eggplant, cut into ½ inch cubes (NuVal score 96)
1 Onion, chopped (NuVal score 93)
2 Plum tomatoes, diced (96)
4 whole eggs (33. Trade up to 660mg omega-3 eggs for a score of 42)
4 egg whites (26. Trade up to Egg Beaters egg substitute for a score of 58)
1 Tbsp olive oil (11. trade up to Canola oil for a score of 24)
1 Pound broccoli, cut into florets (NuVal score 100)
2-3 Garlic cloves, diced (91)
Olive oil (11. Trade up to Canola oil for a score of 24)
Salt & Pepper
½ a Lemon zest and juice
Eggplant Frittata:
Whisk eggs and egg whites together.
Saute eggplant in ½ Tbsp oil until cooked through, remove from pan. Saute onions in ½ Tbsp oil until translucent, then add tomatoes and cook for about 5 minutes.
Stir back in eggplant and cook for another 5-8 minutes. Pour eggs over vegetables, cover, and cook for about 12-15 minutes.
Lift edges with spatula occasionally to allow uncooked egg to flow to bottom of skillet.
Heat broiler (So that you don’t have to attempt the “flip”!) and broil frittata for 2-3 minutes until golden.
Optional: Sprinkle parmesan cheese on top of frittata before broiling.
Roasted Broccoli:
Preheat oven to 400 degrees F.
Spread broccoli onto a cookie sheet, drizzled oil, and toss with salt, pepper, and diced garlic.
Roast in oven for 20-25 minutes until crisp, tender, and some floret tips are browned.
Remove from oven and sprinkle with zest and juice of ½ a lemon.
Optional: sprinkle with parmesan cheese.
Enjoy!
Winner of Yesterday’s Giveaway
Congratulations to Tiffany from adantatslife.wordpress.com. She guessed correctly (as many of you did) that Newman’s Own makes the highest scoring salsa. But here’s the catch: It’s Newman’s Own Black Bean and Corn Salsa Medium All Natural that gets the high score of 48. Newman’s Own All Natural Chunky Salsa Medium only gets a 15. Interesting, huh? Thanks to everyone who entered.
It’s Trade-Up Tuesday, a great day here at A Better Bag of Groceries because I talk about a trade-up I’ve made since learning about NuVal and I give away free stuff. Today’s GiveAway was inspired by my recent visit to Price Chopper. After the Healthy U Event, where I got to talk about NuVal a lot and help customers trade up for better nutrition, I took some time to roam the aisles and check out the scores. I always find something new when I do that.
This time, I discovered Amy’s Salsa!
Now, you might be looking at that score of 35 and thinking, “What’s the big deal?” Well, salsa that scores a 35 is a big deal.
Check out some popular brands:
Old El Paso Thick and Chunky Salsa, Mild, All Natural: NuVal score of 4
Chi Chi’s Original Recipe Salsa Medium: NuVal score of 7
Pace All Natural Chunky Salsa Mild, Medium or Hot: All get a NuVal score of 13
Ouch! I always thought that salsa was “healthy.”
I checked in with my friend and colleague, Rachel Rodek, MS, RD, LDN, CSSD, and she told me that the range for salsa scores is 4-48 and the median score (half score above, half score below) is a 10.
She also added, “Salsa scores vary dramatically. The higher scoring sauces have more protein and fiber, typically from added beans, corn, and other vegetables. Although it is well known that many salsas contain high amounts of sodium that detrimentally affect their nutrition – fewer people are aware of the hidden added sugars which also bring the score down.”
Who knew?
As for the Garden of Eatin’ Blue Corn Chips, they get a NuVal score of 40. Note that they are not the “No Salt” variety. Those get an even better score of 52. Still a 40 is much better than the median score for salty snacks (a 17!)
Today’s GiveAway
One lucky winner will have a jumpstart on Cinco de Mayo with this wonderful jar of Amy’s Salsa and a party size bag of Garden of Eatin Organic Blue Chips. All you need to do is leave a comment below and guess what national brand of salsa comes in at a 48. I’ll choose one winner from all of the correct entries. If no one can guess what brand it is, then I will just select a random winner from all the entries. What fun! The winner will be chosen at 10 am Eastern Time on Wednesday. Good Luck!
A friend and colleague of mine once nicknamed me just that: The Queen of Leafy Greens and Chick Peas. My curious choice in lunch foods inspired him to do so. Most days, we’d hit the cafeteria (in downtown Chicago, across from the Sears Tower at the time) and I’d help myself to a big plate of leafy greens with lots and lots of chick peas. Fast forward to today and it is still one of my favorite lunches.
Chick peas (also called garbanzo beans) are an interesting little legume, with a texture unlike that of kidney beans, black beans or pinto beans. I love all beans, my chick peas are my go-to variety.
What’s interesting about buying canned chick peas is that the NuVal scores can really vary. Check out these scores:
Goya Chick Peas: NuVal score of 88
Full Circle Garbanzo Beans: NuVal score of 82
Meijer Organic Garbanzo Beans: NuVal score of 82
Great scores, right?
Now check these out:
Bush’s Best Garbanzo Chick Peas: NuVal score of 53
Progresso Ceci Chick Peas: NuVal score of 58
Wow, not so good! As you’ve heard me say before, it’s all about the additives! I’m always inclined to reach for that Progresso can (because it’s big and I really love chick peas), but it’s definitely not the highest scoring brand!
So, now for the salad that inspired my Nickname!
In today’s mix:
Romaine Lettuce: NuVal score of 100
Red Leaf Lettuce: NuVal score of 100
Baby Spinach: NuVal score of 100
Cucumber: NuVal score of 93
Cherry Tomatoes: NuVal score of 96
Grilled Asparagus: NuVal score of 100, but take into account that I added olive oil (11) and Kosher salt (1)
Cheddar Cheese: NuVal score of 22 for Cabot Private Selection Vermont Extra Sharp White Cheddar Cheese
Dressing of olive oil (11), balsamic vinegar, Kosher salt (1), and ground black pepper.
Yum! My husband loved it too.
And now, I’m off to put on my crown and rule my Kingdom of Nutritious Foods!
The NuVal Nutritional Scoring System gives nutritional guidance to consumers frustrated with complicated nutrition labels and misleading packaging promises. Under NuVal, all foods and beverages are rated on a scale between 1 to 100. The higher the score, the higher the overall nutrition.
Awards
A Better Bag of Groceries was recently named by Medical Assistant Colleges as a Top 50 Blog for Understanding and Preventing Childhood Obesity. Hooray!
