Lauren Sharifi, RD LDN, Author at Bite of Health Nutrition

Cheesy Taco Lasagna

October 9, 2019 By Lauren Sharifi, RD LDN Leave a Comment

This Cheesy Taco Lasagna post is sponsored by Cabot Creamery and Healthy Aperture Blog.

As always opinions are my own.

Getting dinners on the tables these days can be more than difficult most days of the week. So I totally can relate to any of you out there that struggle daily to first come up with a recipe to make that the whole family will love but also shop and cook it! But I’ve found a solution to at least one of your problems. Deciding on what to make. How about this Cheese Taco Lasagna? It’s tacos + lasagna in one! Two of families favorite meals, in one! …

Top 8 Allergen Baby Led Weaning Meal Ideas

September 25, 2019 By Lauren Sharifi, RD LDN Leave a Comment

Easy baby led weaning meal ideas you can use to introduce your baby to the top 8 allergens.

I recently started on the journey of baby led weaning with my now 7 month old, about a month ago. This is not something I did with my son, partially because I just wasn’t educated and down right scared. So I totally understand many parents hesitations with feeding solid foods first. But i’ll tell you it has been really fun to see my daughter learn how to pick up food and eat it at such a young age. One thing I learned that is really important with baby led weaning is understanding how to best prepare foods and what to offer.

The latest research indicates that the earlier we introduce top allergen foods to our infants the lower risk of developing allergies later on. This means as long as you do not have a family history of food allergens you can start feeding your infant these foods as early as the are developmentally ready to begin eating, around 6 months old. If there is any allergen risk, discuss with your pediatrician first. …

Baked Pumpkin Apple Cider Donuts

September 18, 2019 By Lauren Sharifi, RD LDN Leave a Comment

Fall is officially here with these Baked Pumpkin Apple Cider Donuts. Perfect for snacking or eating as part of your breakfast!

Nothing says fall more than going apple picking and getting your hands on a warm apple cider donut! Oh and pumpkin flavored anything! So what’s is the best of both worlds? Freshly baked Pumpkin Apple Cider donuts! And yes, as much as I am still a Apple Cider Donut fan these are a very close second, and my son and hubby agree 😉

These Pumpkin Apple Cider Donuts are easy to make and taste amazing just out of the oven! One thing I don’t like about apple cider donuts is them a day+ old, they are stale and just no good. Three days in and these donuts are still moist! I think it has do with the butter + pumpkin spice coating that adds/locks in the moisture. I’ve been enjoying them with a cup of coffee at breakfast most morning this week and am currently planning when to make them next!

My son has been difficult to get cooking with me recently but was 100% in when I said we were making donuts. He’s a big donut fan! Whatever works 😉

Baked Pumpkin Apple Cider Donuts

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Prep time

30 mins

Cook time

15 mins

Total time

45 mins

Author: Lauren Sharifi, MPH RD LDN

Recipe type: Baked Good

Cuisine: American

Serves: 12-14 donuts

Ingredients

1 cup apple cider, reduced to about ¼ cup
½ cup pumpkin puree
2 cups all purpose flour
1 teaspoon baking soda
¾ teaspoon baking powder
1 teaspoon ground cinnamon
1 teaspoon pumpkin pie spice
¼ teaspoon salt
2 tablespoons unsalted butter, melted
1 large egg
½ cup brown sugar
¼ cup granulated sugar
½ cup milk
1 teaspoon pure vanilla extract
Coating
½ cup (200g) granulated sugar
½ teaspoon ground cinnamon
½ teaspoon pumpkin pie spice*
4 Tablespoons (1/2 stick) unsalted butter, melted

Instructions

Start by reducing apple cider. In a small pot on medium heat, add apple cider and cook for 10-15 minutes until reduced to about ¼ cup. Remove from heat and let cool while you prepare the batter. (*Note you can skip this step and just use ¼ cup apple cider, reduced apple cider just brings a stronger flavor to the donut)
Preheat oven to 350 degrees. Spray donut pan with cooking spray.
In a medium bowl add dry ingredients; flour, baking soda, baking powder, cinnamon, pumpkin spice and salt. Mix to combine.
In another medium size bowl add wet ingredients, sugar, melted butter,egg, milk, and vanilla. Mix to combine. Then add in reduced apple cider and pumpkin puree. Mix to combine.
Add dry ingredients into wet ingredients and mix just until combined.
Spoon batter to donut pan, filling half way.
Bake in preheated oven for 15 minutes or until cooked through. Remove pan from oven and let cool for 1-2 minutes. Remove donuts from pan and let cool on wire rack. Place donut pan in freezer to cool down for 2 minutes, then remove and refill with batter. Recipe makes about 12-14 donuts.
For the coating. Melt butter in a small dish. In another small bowl add sugar, cinnamon and pumpkin spice and mix to combine. Using a brush, lightly brush donuts with melted butter then dip in sugar and spice mixture. Flip donut over and repeat on the other side.

Is Sparking Water Ok for Kids?

September 12, 2019 By Lauren Sharifi, RD LDN

Delving into the topic of sparkling water and kids health. And reviewing of the current literature.

This is a question I get asked a lot by parents and have heard a lot of conflicting recommendations. The short and sweet answer is yes, you can give your kids sparkling water! The research on the topic indicates that there are no known health effects of drinking sparkling water.

One concern I get from parents is about how sparkling water impacts their child’s dental health. Specifically, the erosion of the enamel. Carbonated water is slightly acidic. The PH of water is between 6.5-8.5. While carbonated water has a PH of 3-4. After looking through the research (or lack there of), the studies that have examined this topic have not found any significant evidence that sparkling water, without added sugar, increases risk for erosion of the enamel. While the research does show drinking carbonated beverages with added sugar does increase risk for dental decay. Research also indicates that the more times you introduce food or beverages, other than water, to your teeth the higher the risk of dental decay.

So to wrap it all up.. sparkling water is a perfectly fine beverage choice for kids. If you want to potentially help lower your child’s chances of tooth decay offer sparkling water (along with other beverages) at only meal or snack times. While water is a good option anytime of day!

Frozen Banana Pops

September 5, 2019 By Lauren Sharifi, RD LDN

These Frozen Banana Pops make a great healthy treat, snack or addition to any meal!

Truth. Blogging is hard when you have a toddler, an infant and it’s summer time. All you want to do in your spare time is enjoy the outdoors. So here I am at the end of the summer finally getting around to sharing one of our families favorite summer snacks. These Frozen Banana Pops. It’s also a great way to use up those over ripe bananas you have laying on your counter right know….

Why It’s Ok to Serve Dessert to Your Kids

August 29, 2019 By Lauren Sharifi, RD LDN

Parents, it’s ok to serve dessert to your kids! No matter what you read on the internet or hear in the news.

I’ve thought about this post for awhile now. There is just so much out there on the internet saying “sugar is bad”, “limit sweets”, “cut back on dessert”. I want to cut through all this mess and tell you sugar is ok! I get so many questions from parents about sweets and how to handle them. Should they be “limiting”, “cutting back” “avoiding”. SUGAR is not the enemy, it only becomes a problem when we avoid or limit it.

I mean I get it, eating just sugar all day isn’t great for our health, but neither is just eating fruit. Also, avoiding foods that bring us joy and fun into our lives isn’t great for our health and often just leaves us wanting it more!

In raising our kids we want them to explore all foods and learn which foods they enjoy and learn how to eat them. Because dessert, sweets and treats aren’t going away. So this means we need to expose them to these foods. Not make it a reward, but include it as a fun part of a meal or snack.

My son is a big chocolate fan, probably thanks to my love for chocolate. 😉 So guess what? Most days I offer him chocolate in some form WITH a meal or snack. I want him to learn that chocolate can be part of a meal. Chocolate is not superior or inferior to any other food. This practice not only allows him to enjoy all of his foods but is teaching him to listen and trust his body. So when he’s out in the world making his own food choices he doesn’t feel crazy around food and eats an amount that is satisfying.

HOW TO OFFER DESSERT TO YOUR CHILD?

At meals offer 1 serving of the dessert. Let your child decide when to consume and how much of served portion to eat. If they ask for more remind them that they can have another dessert ( i.e tomorrow or later this week).
At snacks 1-3 times a week try offering dessert. (I recommend more frequently to start, especially if desserts have been restricted/avoided in the home or your child has been sneaking these food). At snacks let your child have as much as they want of the treat, allowing seconds or thirds if they wish. You can try offering with a more nutritious food like fruit, yogurt or milk. If this is new approach, your child may eat a lot at the beginning but over time you may notice a decrease in the amount they consume.

*Avoid making comments on the treat itself or how your child eats it. Offer it and let it go.

HOW OFTEN TO OFFER DESSERT TO YOUR CHILD?

This is up to you and your family. It could be a few times a week or once a day. For my family I let my son have one treat a day. This is sometimes with lunch or dinner and once or twice a week for a snack. There is no right or wrong with this, do what works best for your child and family!

Hope this was helpful! If you have any more questions on this topic feel free to contact me here!

Easy Blueberry Lemon Icebox Cake

June 12, 2019 By Lauren Sharifi, RD LDN

This Easy Blueberry Lemon Icebox Cake is the perfect way to cool down on a hot summers day! And even better no cooking required and make an easy dish to make with the kids!

It is finally feeling like summer here and cook outs have finally begun! I always offer to bring a dessert, because I often have ingredients on hand to whip up something and I also love dessert 😉 But in the summer the last thing I want to do is turn on the stove or spend hours baking and preparing foods. So I am always looking out for easy, no cook desserts to make in the summer months. This time it is an Icebox Cake! Ever heard of it? If not, it’s basically layers of graham cracker and whip cream with whatever filling your heart desires. Then throw it in the freezer (aka icebox) and let it freeze!

For this Icebox Cake I was feeling inspired by my favorite summer produce, blueberries. And what else goes better with blueberries than lemon?! Am-I right?! So to add another layer of flavor to this Icebox Cake I added in some jarred lemon curd and it elevated it to another level.

It was the first time I had ever tried an icebox cake and I was so impressed with how easy and delicious it turned out. And it made for a fun toddler activity while the little one was napping! This Icebox Cake basically only required two things making whip cream and layering all the ingredients into a pan. The rest is already done for you!

What is your favorite summer dessert?!

Blueberry Lemon Icebox Cake

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Prep time

15 mins

Total time

15 mins

Author: Lauren Sharifi, MPH RD LDN

Recipe type: Dessert

Cuisine: American

Serves: 8-10

Ingredients

9 graham crackers
2 cups whipping cream
2 teaspoons vanilla extract
¼ cup powdered sugar
1 pint fresh blueberries
½ (10oz) jar of lemon curd

Instructions

Line a 9x5 bread pan with saran wrap.
In a large bowl or kitchen aid mixer add whipping cream, vanilla extract and powered sugar. Whisk with hand mixer or whisk kitchen aid attachment for about 3 minutes or until stiff peaks form.
Add layer of whip cream to the bottom of the lined bread pan. Spread a thin layer of lemon curd on bottom of graham cracker and lay bottom down on top of whip cream in bread pan. (Break up graham crackers to fill bottom of pan.) Layer with `3/4 to 1 cup of whip cream, then ⅓ of blueberries. Repeat two more times spreading a thin layer of lemon curd to bottom of each graham cracker, then laying graham cracker bottom down on top of blueberries, then ¾-1 cup whip cream, ⅓ of blueberries.
Cover with saran wrap and place in freezer for at least 4 hours. Remove 15 min before serving.

Peanut Butter and Jelly Oat Muffins

May 29, 2019 By Lauren Sharifi, RD LDN

These Peanut Butter and Jelly Oat Muffins are a kid and adult-friendly nourishing addition to an easy breakfast or snack!

I’m back! These past 3 months have consisted of trying to figure out life with a now 3 year old toddler and infant. Let’s just say getting back to work, blogging and recipe development has been slow. Cooking these days is limited and consists of a lot of easy “snack” type meals that are easy to prepare. Breakfast is often whatever I can pull out of the pantry or fridge and feed myself while my toddler eats and I breastfeed my daughter or tending to her blow out. Yes the life!

So I thought these Peanut Butter and Jelly Muffins were the perfect recipe to share because I have made them about 3 times in the past 2 months and they make breakfast and snack time real easy in my house (and I’m assuming will help you too!). These muffins are also well balanced and provide a good source of protein, carbohydrate, fat and fiber to keep you full and satisfied. I like to pair it for myself or son with some yogurt or milk and fruit for breakfast or eat as is for a snack. They are also easy to change up from week to week. Try different jelly’s or nut butters to change it up!

What are some of your favorite easy breakfasts?!

Stay tuned for more recipes that are here to make your life easier because that is real life for me these days!

Peanut Butter and Jelly Oat Muffins

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Prep time

10 mins

Cook time

15 mins

Total time

25 mins

These Peanut Butter and Jelly Oat Muffins are a kid-friendly addition to breakfast or quick snack!

Author: Lauren Sharifi, MPH RD LDN

Recipe type: Baked Good

Cuisine: American

Serves: 12 muffins

Ingredients

2 cups old fashioned oats ( 1½ cups oat flour) *
¼ cup maple syrup
1 teaspoon baking powder
½ teaspoon salt
2 teaspoons cinnamon
½ cup low fat milk
1 egg
2 bananas
⅓ cup peanut butter
`6 tablespoons of jelly of choice

Instructions

Preheat oven to 350 degrees. Add paper liners or spray muffin tin with cooking spray.
In a blender or food processor add all ingredients except the jelly. Blend to combine well.
Add able 1 tablespoon of batter to the bottom of each muffin tin, then top with ~ ½ tablespoon of jelly, top each muffin with remaining batter.
Cook in preheated oven for 15 minutes, or until inserted toothpick comes out clean. Let cool for 5 minutes, then remove from muffin tin and cool completely on cooling rack. Store in airtight container. Will last up to 4 days on the counter, 7 days in the fridge or up to 3 months in the freezer.

No-Bake Lactation Bars

February 20, 2019 By Lauren Sharifi, RD LDN

In need of a quick bite to eat while you are breast feeding or just to prepare ahead for snacks for the week? Check out these No-Bake Lactation Bars, perfect for momma or a kid-friendly snack.

Tomorrow I am officially 39 weeks and at this point baby #2 could make her arrival at just any day now! As much as I have enjoyed pregnancy these last few weeks have been a bit uncomfortable and I am just ready to finally meet our baby girl. Needless to say things may be a bit quiet on the blog for a few weeks until we are able to settle into some normalcy (whatever that might be!). But I will be sure to share some of our new life over on my instagram, if you are so interested in following along :)…

25 + Freezer-Friendly Meal and Snack Ideas for New Moms

February 6, 2019 By Lauren Sharifi, RD LDN

Check out these 25+ Freezer-Friendly Meal and Snack Ideas for New Moms. Perfect for prepping before baby or making for an expecting friend or family member!

It’s just about 3 weeks away until baby #2 is due to arrive! I can not believe how long yet how fast this pregnancy went by and most of all can not wait to meet this little girl. Things have been slowing down in my private practice work this month in preparation for babies arrival but I have been keeping busy soaking in the last days with having just the little guy around and preparing food to freeze for when baby arrives.

I decided to put together a great round up of family and kid-friendly recipe ideas from other fellow RD bloggers that at perfect for making ahead and freezing for new moms! These recipes are great if you are the mom-2-be or if you are looking for something to make for a friend or family member who is expecting.