Houston mom Becky Flechsig, blogger behind Raising Texas, strives to feed her family real food and teach her two little ones that eating healthy is both important and tasty. Like us, she knows kids who get their hands dirty in the kitchen are more likely to embrace new foods. Today, she gives us some insight into how she lets daughter "L" help out.
Did you know that weight patterns and food attitudes are very difficult to alter after age 11? And by "very difficult" I mean nearly impossible. It's the difference between knowing what is healthier, but still turning to the foods you grew up with. Emotional food ties. A tough nut to crack. One thing I am trying to do with my kids to create a healthy relationship with food is getting them in the kitchen helping as early as possible. It started with non cooking tasks like handing out the silverware from the dishwasher and just watching. That led to stirring and whisking and dumping and holding pans still. Recently L has been very eager to help more, which I love. I just have to get used to not caring about things looking too pretty.
We are having casserole season at our house. Lots and lots of babies being born, lots of baking being done. This is one of my favorite recipes that we recently adapted to make it more organic and real food friendly. You can link to the original Chicken Tamale Casserole from Cooking Light Magazine HERE. Below is a breakdown of the original recipe and what we did differently. Either option is easy to make with a little helper and tastes great.
Chicken Tamale Casserole
Originally posted at Raising Texas blog
Originally posted at Raising Texas blog
Ingredients
1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided (We use organic cheese)
1/3 cup fat-free milk (We use organic milk)
1/4 cup egg substitute (I don't believe in egg substitute. One egg = 1/4C)
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (14 3/4-ounce) can cream-style corn (I couldn't find organic cream style corn. Here is an easy way to make your own. One recipe = one can.)
1 (8.5-ounce) box corn muffin mix (if you want organic you can find it at whole foods)
1 (4-ounce) can chopped green chiles, drained
Cooking spray (I rub the pan with an empty butter wrapper)
1 (10-ounce) can red enchilada sauce (there are a few organic options, but you can also make your own. This is a little more complicated at home)
2 cups shredded cooked chicken breast (two breasts will do it and shredding is a great job for kids too!)
1/2 cup fat-free sour cream (fat free just means more chemicals and sugar. I use full fat)
1/4 cup egg substitute (I don't believe in egg substitute. One egg = 1/4C)
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (14 3/4-ounce) can cream-style corn (I couldn't find organic cream style corn. Here is an easy way to make your own. One recipe = one can.)
1 (8.5-ounce) box corn muffin mix (if you want organic you can find it at whole foods)
1 (4-ounce) can chopped green chiles, drained
Cooking spray (I rub the pan with an empty butter wrapper)
1 (10-ounce) can red enchilada sauce (there are a few organic options, but you can also make your own. This is a little more complicated at home)
2 cups shredded cooked chicken breast (two breasts will do it and shredding is a great job for kids too!)
1/2 cup fat-free sour cream (fat free just means more chemicals and sugar. I use full fat)
Directions
- Preheat oven to 400°.
- Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist.
- L was great at this. I took the ingredients out and put them into measured cups and bowls and she poured them all into the big bowl for mixing.
- Pour mixture into a 13 x 9-inch baking dish coated with cooking spray.
- Bake at 400° for 15 minutes or until set. Pierce entire surface liberally with a fork. L was great at this step, too. Pour enchilada sauce over top. We did this one together.
- Top with chicken (another great kid job!) sprinkle with remaining 3/4 cup cheese. (and she loved this step, too) Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.
I also think this tastes wonderful with fresh avocado. It's very easy and very delicious. When we know Landon will be eating it, we eliminate the red pepper because she sometimes will complain that the corn part is "spicy". I put spicy in quotations because she says this even when things are not spicy by definition. It means there is something extra flavorful about it. That's a good thing, right?
Follow Becky's Instagram feed for daily inspiration and motivation to keep up the real food fight! And while you're at it, follows ours, too.
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