There are few things that smell better to me than a newly lit BBQ grill when summer is just around the corner. For most of us, the aroma of BBQ brings back memories of playing as a kid in the park or family picnics in the backyards. But if you immediately think of high-calorie sausages, bratwurst and hot dogs, and you fear the grill, think again.

You knew that I would suggest grilling the vegetarian burger, right? But if you are tired of overly processed, low calorie and soy laden veggie burgers, I have a new one for you! Check out Gardenburger’s new Gourmet Garden Steaks. The Gourmet Hula steak (vegan) is flavored with pineapple, sweet onions and ginger, and it contains a lovely 250 calories, 6 grams of protein per burger. It is really thick, juicy and totally filling. I have the other flavor in my freezer to try in the near future - made with roasted red pepper, couscous and garlic.

Whether you choose to eat meat or go vegetarian this summer, making kebab skewers can be so easy and allows for quick cooking and unique food presentation. Simply cut your meat and vegetables into 1/4 inch cubes, line up on the skewer, add a little olive oil, teriyaki or BBQ sauce and grill! Consider adding mango, pineapple or apple for a sweet touch. If you worry about burning the wooden skewers, Amazon carries stainless steel ones.

And when planning out your dinner, keep your kitchen free of dirty dishes and consider grilling all of your food, especially the vegetables. Asparagus, corn, portobello mushrooms and even fruit can taste 10x better when grilled!

Consider trying salmon, ahi tuna, tilapia, trout, halibut, swordfish, shrimp, etc. An easy way to grill fish: Add lemon juice, salt and pepper, herbs, wrap in aluminum foil and throw on the grill for a few minutes. It won’t take long, since the foil wrap keeps the steam inside.

Are you still concerned about the possible cancer link associated with grilling food on the BBQ? Grilling or cooking meat at very high temperatures for a long time does produce HCAs, a family of compounds which likely cause cancer. Grilled meats (beef, chicken, pork) do appear to cause the highest amount of HCAs, while vegetarian foods cause the least. Studies are still being performed to determine these links in humans, but in the meantime, it is recommended to minimize the need on your grill for high-temperature cooking for extended periods of time.

And whatever you choose to grill this summer, please be safe and let us know how it turned out!

Are you tired of paying for overpriced kids’ crackers, fruit snacks and cookies with excessive and wasteful packaging? If you answered yes and you can find a little extra time on your hands this summer, consider purchasing a food dehydrator. With the widespread use of refrigeration and freezing appliances, dehydrators have become less common in most U.S. households. However, they are still extremely useful and simple to operate.

The financial savings of a food dehydrator are numerous. Unlike frozen food, dried foods simply require room temperature storage, so you won’t be using electricity from your fridge or freezer. They will also cost you pennies on the dollar compared with storebought dried foods, making the investment in a food dehydrator something that will pay off quickly if you already enjoy eating dried fruit or other foods from the grocery store.

And dehydrated foods couldn’t be more convenient. Simply remove what you need, seal the container and store again. Dried foods take up much less space than frozen or canned foods (and can easily be rehydrated with water to bring back to the original form). Going on a hike or camping trip this summer? Pack up some dried fruits, nuts and granola, and it will keep for days in your backpack. Summer is a great time to start dehydrating, because you can extend the life of your favorite fruits and vegetables throughout the winter months.

What does it mean to dehydrate foods?
Food dehydration uses 1) heat to draw out the moisture in foods and 2) air circulation to carry off the moisture to eventually evaporate. The purpose is to draw out the food’s moisture to avoid spoilage. If done properly, dehydrated foods can last for many months.

What kinds of foods can be dehydrated?
Almost any food can be dehydrated - Fruits, vegetables, meats, cheeses and even yogurt! And if dehydrated properly, you can retain almost all of the nutrients. (Some fruits and vegetables may lose a bit of vitamins A and C, but this can be minimized if properly pretreated). And the recipes are endless to make crackers, breads, cookies, vegetarian burgers, potpourri, granola, snack bars, candy, you name it! For example, my daughter and I made blueberry nut bars on Friday night (just walnuts, almonds, blueberries and raisins), and it delivered a fabulous PB&J for lunch today! We also make low-calorie sweet potato treats for our overweight yellow lab and a variety of trail mixes for park outings.

I can personally recommend Excalibur food dehydrators. I had thoroughly researched different dehydrators before purchasing my first one, and Excalibur, whose dehydrators run from around $100-$200, appeared to me to have the most durable equipment, the best prices, and the strongest customer service record.

In my house, there are two adults and one toddler, so the 4-tray dehydrator, currently on sale on Amazon for around $105, was plenty big for us. I recently made zucchini walnut hemp crackers using all 4 trays, and the final product was enough to fill up a half-gallon Mason jar.

If you are new to dehydrating, I would suggest purchasing a thorough guidance book about food dehydrating, too. We have enjoyed Excalibur’s Preserve It Naturally, The Complete Guide to Food Dehydration.

Does this sound like a kitchen idea that interests you? Or have you already purchased a food dehydrator? Share your experiences and recipes with us! And if you have more questions about dehydrating, let me know!

In a world of popular fast food restaurants, highly processed snacks and sweetened drinks, it is not surprising that constipation is a widespread problem for many children. If your child has or may have constipation, is important to encourage regular physical activity and provide a high fiber diet to alleviate pain and potential long-term complications.

We all know that regular physical activity is extremely important for our children for a multitude of reasons. But did you know that it can also help to promote bowel regularity? Sedentary lifestyles contribute to constipation, and physical activity actually helps to alleviate it. Easy walking or any light exercise is often enough to maintain healthy bowel movements.

Most people also appreciate that diet plays an enormous role in constipation, but remembering what foods can help control it can sometimes be confusing. If you or your child suffers from constipation, consider these dietary guidelines.

First, it is a good idea to know how much fiber is recommended in your child's diet. The recommended daily amount of fiber per day for children is the child’s age + 5 grams. That means a three-year-old child should get eight grams a day, and a ten-year-old should get 15.

Adults need at least 30-35 grams fiber per day, more if you consume a high calorie diet. If you are eating a high fiber diet, please drink plenty of fluids each day to soften the stools. Fluids and fiber need to work together for the best effect! If you want to determine your family's fluid needs, please see my previous article on family hydration.

Foods that constipate

In general, these foods have a constipating effect:

• White flour rice, pasta, bread, bagels, pretzels


• Applesauce


• Apples without skin


• Bananas


• Potatoes and potato chips


• Processed foods such as snack chips, cookies and candy

Foods that prevent/reduce constipation

The following foods contain a large amount of fiber and help to prevent constipation:

• All fruits and vegetables except apples w/o skin, bananas and white potatoes


• Whole wheat pasta, rice, breads


• Nuts and seeds


• Peas, beans, lentils


• Dried fruits

When searching for foods high in fiber, look at the Nutrition Facts label and aim to buy foods which contain 3 grams dietary fiber or more per serving. You can learn more about this in my food label lingo post.

The role of milk products

If you are lactose intolerant or sensitive to dairy, milk products may have a laxative or constipating effect on your child. To determine this sensitivity, you can remove the trigger dairy food from the diet for 4-7 days to see if there is a major shift in the bowel patterns.

And lastly, please remember that foods have different effects on different children. For example, cheese may act as constipating for one child and have a laxative effect on another child. So my best advice is to record everything your child eats or drinks for a full week. With the help of diet records, you can look back to determine which foods are most effective for your child’s condition.

Do you have any other solutions to prevent constipation in your family? Share them with us!