Ye Ting Tan, Author at Simple Balance Nutrition

Chocolate Zucchini Cake

May 14, 2016

by Ye Ting Tan with No Comment Recipes

Aiden turned TWO today. Whoa!! Happy Birthday to my little sweet heart.

I am not all about birthday parties for a lot of reasons, as I witness my parents and friends planning bigger and expensive parties, I am more sure than ever in my decision to keep birthdays simple. Birthday celebrations are meant to be fun. However, they often turn into expensive nightmares with wasted food and unnecessary gifts. They also come year after year, which means the waste continues for years to come!!

Last year, we did not throw a 1st birthday party for Aiden, as I know he’s not going to remember it. Also, I was lazy !! I am not going to lie, as a first-time mom, I almost surviving the first year as a stay-at-home-mom. And it’s not like we didn’t celebrate, on the day of his actual first birthday, mother-in-law cooked a bowl of noodles with an egg and a drumstick for his lunch. Later, hubby bought a small piece of birthday cake, we sang a birthday song, blew out the candle, and let him smash the cake. Then we went to our favourite sushi restaurant for supper. A few days later, we had another birthday celebration on family gathering, we ordered a special cake for Aiden.

This year, I was planning to bake a birthday cake for him, no birthday party, since he does not have any friends yet. When my colleague and I chatted about it, she suggested to take her granddaughters to come and celebrate the birthday of Aiden. Well, it is a super small party, just few adults and 3 small people.

A two-year old child can quickly become overwhelmed by having a lot of people around at once. My best is to keep the party short and simple. I quickly came out a menu and foods that I want to serve, went to dollar store to buy some birthday decorations.

Instead of serving a sit-down meal, make it easy on yourself by setting up a food table where adults can help themselves to grub as they wish.

As everyone know, the very best part of a birthday party is the cake. I always want to bake a cake for a significant other, now my dream comes true. This is the perfect recipe for a chocolate lover….also it is loaded with veggies!! Even my mum (she does not like sweet) loves it too!!

Enjoy!

Recipe adapted from Great Grub Delicious Treats

Special Note for My Dear Son:

Dear Aiden, no matter how much you have grown, for us, you are always going to remain our dearest and smartest baby boy. As you blow the candle in your cake, always remember that your love is like a candle that will forever burn in our hearts. Happy Birthday, my little boy. Love.

Chocolate Zucchini Cake

Print Recipe Pin Recipe

Course Dessert

Servings 1

Ingredients

For the cake

2 cups white sugar
3/4 cup canola oil
3 eggs
2 tsp vanilla extract
2.5 cups cups all-purpose flour
1.5 tsp baking powder
1.5 tsp baking soda
1/2 cup cocoa
1 tsp cinnamon
1/2 tsp salt
1/2 cup milk
1 zucchini (grated)

For Chocolate Frosting

1 stick butter, melted
2/3 cup cocoa
1.5 cups cups powder sugar (icing sugar)
1/3 cup milk
1 tsp vanilla extract

Instructions

Chocolate Zucchini Cake

Preheat oven to 325C.
Grease a cake pan
In a large mixing bowl, mix sugar, oil and eggs together until creamy
Add vanilla, and mix until well combined.
In a small mixing bowl, stir flour, baking powder, baking soda, cocoa, cinnamon and salt together with a small whisk just t blend everything together.
Add flour mixture in with the sugar, eggs, oil and vanilla. Mix well.
Slowly mix in the milk.
After everything is well combined, stir in the zucchini.
Pour into cake pan and bake for approximately 60 minutes.
Cake will be done when toothpick inserted comes out clean.

Chocolate Frosting

Frost cake once cake has cooled.
In a medium size mixing bowl, add melted butter. Mix in cocoa.
Next add in some powder sugar and then milk, then some powder sugar then milk. Repeat until all is well mixed. Mix on low speed.
After frosting is well blended, add in vanilla extract.

Notes

I decorated with raspberries, blueberries and blackberries.

Quick Oatmeal Pecan Pancakes

May 6, 2016

by Ye Ting Tan with No Comment Recipes

Mother’s day is coming. As a proud mom of 2 years old toddler about to celebrate my second Mother’s Day, what I want most of all is for my hubby and son to remain healthy, safe and happy. Beyond that, I want a 8 hours sleep, a movie date night with hubby and a breakfast-in-bed on Mother’s Day.

There is nothing better than waking up to the smell of pancakes. This recipe has always been my all-time favourite pancake recipe. If you are allergic to eggs, try replace with flax eggs (1 tbsp of warm water and 3 tbsp of ground flax seed).

This is a super heart healthy pancakes, I used whole wheat flour and rolled oats which are high in fibre and some nuts (I used pecans). There was a canned peaches left in my pantry, so I decided to top up the fibre content.

What are your plans this weekend? What’s your favourite breakfast recipes? Let us celebrate Mother’s Day together, treat your mother or yourself on this special day with this super healthy recipe.

Enjoy! Happy Mother’s Day.

Recipe adapted from Dietitian Debbie Dishes

Quick Oatmeal Pecan Pancakes

Print Recipe

Prep Time 10

Cook Time 20

Total Time 30

Course Breakfast

Servings 17

Ingredients

1 egg (if your are allergic to egg, you can use flax egg instead: 1 tbsp ground flax seed + 3 tbsp warm water)
1 cup whole wheat flour
1 tbsp baking powder
1 tbsp granulated sugar
3/4 cup rolled oats
1.5 cup milk
1 tsp vanilla extract
2 tbsp olive oil (vegetables or canola oil are both fine)
1/3 cup chopped pecans

Instructions

In a small bowl, mix the ground flax seed and water. Stir well to combine and set aside to gel. Note: if you are using egg, you can skip to step 2.
In a large bowl, combine the whole wheat flour, baking powder, and sugar. Add the rolled oats until well combined.
Stir in the egg (or flax egg). milk, vanilla extract, and oil. Add the pecans and stir to combine.
Spray a non-stick skillet with cooking oil and add approx. 1/3 cup of batter to the pan. Cook for 1-2 minutes or until you lightly browned. Flip and cook on the second side until lightly browned.
Recipe make about 17 pancakes.

When to Start Solid Foods

May 3, 2016

by Ye Ting Tan with No Comment Baby Led Weaning Child & Family Nutrition Infant Nutrition Toddler Nutrition

Lately, I’ve come across many questions from parents wondering about the right age to start introducing solid foods. Some experts and older guidelines suggest introducing solids between 4 and 6 months, while certain parenting websites say 4 months. Sometimes, this advice even comes from a doctor or other health professionals. Many of us, especially those raised in the 80’s, may have started eating solid foods as early as 2 to 4 months because our parents followed older recommendations. As a first time mom, I totally understand the eagerness to start solids – especially with friends and family sharing plenty of “advices” and “opinions”. It’s easy to start thinking, “maybe 4 months is the right time!” With so many conflicting recommendations, it’s no wonder today’s parents are feeling confused.

WHY DO BABIES NEED SOLIDS?

Introducing solid foods to babies isn’t just about adding variety; it’s essential for both nutritional and developmental reasons. Breast milk or formula will still be a main source of nutrition during the first year, but starting solids around 6 months helps meet growing needs that milk alone can’t fulfill.

1. Nutritional Reasons

Iron Needs: By 7 months, babies’ natural iron stores begin to deplete, and they need iron-rich foods to support healthy growth and brain development.
Critical Nutrients: Beyond iron, there’s an increased need for other key nutrients like protein, zinc, omega-3 fatty acids, and additional energy to fuel their development and growing curiosity.

2. Developmental Reasons

Biting and Chewing: Starting solids helps babies practice essential skills, like biting and chewing, which play a big role in speech and jaw development.
Oral and Motor Skills: Eating solids encourages the development of muscles around the mouth and fine motor skills as babies learn to pick up food, bring it to their mouths, and chew.

ARE YOU STARTING EARLY?

Here are some common reasons parents introduce solids before the 6-month mark:

My baby is too big
My baby is too small and tiny
My baby seems hungry (increased breastfeeding demand)
My baby wakes up multiple times a night
My doctor recommended starting solids
My baby wanted the food I was eating
I wanted to offer something (iron rich foods) alongside breast milk or formula

For those common reasons parents consider introducing solids early, it’s important to remember that breast milk (or formula) provides more calories and far more essential nutrients than any solid food can at this stage. Breast milk is designed to meet a baby’s needs perfectly, offering a balance of calories, fats, proteins, and vitamins that’s challenging to match with solids. Even if your baby is showing increased hunger, breast milk or formula is usually enough to satisfy them until they reach around 6 months.

In light of all this, it’s completely understandable why so many parents are questioning when to begin solids. Next, I’ll dive into why waiting until around 6 months is often best for your baby’s development and health.

TOO EARLY? or TOO LATE?

Starting solids too early—before 4 months (17 weeks)—can pose several health risks. Research shows that introducing solids TOO EARLY can increase the chances of:

Infections and Digestive Issues: Babies’ digestive systems are still maturing, and introducing solids too soon may cause gastrointestinal discomfort and infections.
Food Allergies: Introducing certain foods too early can increase the risk of developing food allergies later on.
Obesity: Early solid feeding can influence long-term eating behaviors, potentially contributing to a higher risk of childhood obesity.
Kidney Strain: Babies’ kidneys aren’t fully developed in the first few months, and early solids can strain these organs, leading to imbalances in minerals they’re not yet ready to process.
Reduced Breast Milk Intake: Solids may replace breast milk in the baby’s diet, potentially reducing milk supply and lowering access to the essential nutrients and antibodies breast milk provides.
Choking Risk: Babies’ swallowing and chewing reflexes are not fully developed before 4 to 6 months, increasing the risk of choking on solid foods.

Waiting too long to introduce solids—beyond 7 months—can present its own set of challenges. By this age, babies start needing additional nutrients that breast milk or formula alone may not fully supply. Research shows that delaying solids past 7 months can increase the risk of:

Iron Deficiency: Babies’ iron stores begin to deplete around this time, and solids provide essential dietary iron that helps prevent deficiency.
Food Allergies: Both early and delayed introduction to certain foods are associated with a higher risk of developing allergies.
Texture Sensitivity and Food Fussiness: Delayed exposure may make it more challenging for babies to accept new textures and flavors, potentially leading to picky eating.
Difficulty with Essential Nutrients: Waiting too long can mean babies miss out on critical nutrients like iron and zinc, which support growth, brain development, and immune function.

WHAT IS CURRENT RECOMMENDATIONS

Top health organizations recommend introducing solids around 6 months when babies show signs of readiness.

World Health Organization (WHO)
Health Canada and Canadian Paediatric Society
American Academy of Paediatrics (AAP)
American Academy of Family Physicians
Australian National Health and Medical Research Council
The AAP Section on Breastfeeding
American College of Obstetricians and Gynaecologists
Academy of Breastfeeding Medicine

These guidelines advocate for exclusive breastfeeding until around 6 months to ensure the digestive system is mature enough to handle solid and to protect against gastrointestinal and respiratory infections (APP 2012, Nylor & Morrow, 2001).

Exclusive breastfeeding or formula feeding for the first 6 months provides all the essential nutrients a baby needs, with breast milk or formula remaining their primary nutrition source until they reach this milestone.

DEVELOPMENT SIGNS FOR READINESS

Watch for SIGNS that your baby is getting ready to start solids:

Around 6 months of age
Sitting with minimal support (with pillow or towel)
Good head and neck control, able to hold head upright and steady
Bringing hands and toys to their mouth
Appears interested in food, possibly by reaching for or leaning forward towards food
Your baby can swallow food (look for loss of the tongue thrust reflex)

GESTATIONAL AGE

It’s important to consider your baby’s gestational age when deciding when to introduce solids. Premature babies may not be neurologically or physically ready for solids until approximately 6 months after their original due date, rather than their birth date. For instance, my elder son, born 2 weeks early, began solids about two weeks after turning 6 months. Similarly, Audrey and Avery, born 4 weeks early, started solids around 6.5 months. Adjusting based on gestational age allows babies to begin solids when their developmental milestones and readiness are more in line with their age-adjusted peers.

What you can do If your baby is showing obvious signs of being ready for solids about 4-6 months?

It’s common for babies around 4 to 5 month to show interest in mealtimes such as reaching for food. However, this curiosity doesn’t necessarily mean they’re ready for solids. In fact, it is part of their normal development to explore by putting objects in their mouths. Here are some ways to involve your baby in mealtimes without introducing solids:

Include Them at the Table: Let your baby join family meals in a booster seat or high chair. This gets them used to mealtime routines and sitting in their designated seat, preparing them for when it’s time to start solids.
Provide Safe Utensils: Give your baby spoons, cups, or bowls to play with during mealtimes. This helps them get familiar with eating utensils in a fun and exploratory way.
Introduce Open Cups: Offering small amounts of water or expressed breast milk (1-3 oz) in an open cup starting at 6 months is considered beneficial. This lets your baby practice drinking skills while engaging at the table without starting on solid foods.

BOTTOM LINE

Most babies are developmentally and physiologically ready to start eating solid foods between 6 and 8 months of age. It’s important to look for signs of readiness rather than strictly following a calendar. Remember, the decision to start solids shouldn’t come from pressure from parents or in-laws but should be based on your baby’s cues.

Baby, Bon Appétit !!

My children love making a mess during mealtime, and that’s perfectly normal! It’s all part of the learning process as he explores new textures and flavors.

As you embark on this exciting journey of introducing solid foods to your little one, remember that patience and observation are key. Every baby is unique, so trust their cues and enjoy the experience of discovering new flavors and textures together.

For more tips, resources, and support on feeding your baby and fostering healthy eating habits, be sure to check out my Instagram. Happy feeding!

Oatmeal Cranberry Chocolate Chip Cookies

April 24, 2016

by Ye Ting Tan with No Comment Recipes Toddler Nutrition

You may hear that eating chocolate is good for your health because of compounds call FLAVONOIDS. Flavonoids are antioxidants that help the body repair damaged cells, which may reduce the risk of heart disease and other chronic disease.

Types of Chocolate

Cocoa Powder and Dark Chocolate: they are the least processed, have the highest levels of flavonoids and may offer the greatest potential health benefits.
Milk Chocolate and White Chocolate: they are not the good sources of flavonoids , therefore, they only offer a little health benefits.

I crave for chocolate once in a while. There is no cookies left in the freezer, I think it is time to make another batch for my son and myself. This recipe is so easy and quick that you can have a batch of healthy cookie done by nap time is over. I use whole wheat flour and rolled oats instead of white flour; dark chocolate instead of milk chocolate. These would be perfect for when you are craving for chocolate but still have a healthier cookie.

Enjoy!!

Recipe adapted from fANNEtasticfood.

It is good to know that chocolate contains ingredients beneficial to your health. However, it does not mean you should go ahead and eat more chocolate products. Chocolate candies and bars are often high in calorie, fat and sugar. MODERATION is the key. It is okay to have a small piece of chocolate once in a while, you can choose dark chocolate (at least 60% cocoa solids) for its higher flavonoid content.

I was extremely busy for the past two weeks. No time for baking and trying new recipes. Last two weekends were busy on the photography workshop. Also, I am trying to plan a busy weekend for Aiden, we decided to go swimming every Sunday. He loves to play in the water. This entire week, I attend some free yoga classes like Aerial Yoga and Acro Yoga. I love trying new thing, especially yoga, it allows me to find my own potential.

If you like this recipe, you might also want to try this delicious Cranberry and Dark Chocolate Chip Cookies.

Oatmeal Cranberry Chocolate Chip Cookies

Print Recipe Pin Recipe

Prep Time 15

Cook Time 15

Total Time 30

Course Dessert, Snack

Servings 35

Ingredients

3/4 cup rolled oats
1 cup whole wheat flour
1/2 tsp baking soda
2 tsp cinnamon
1/2 tsp salt
1/4 cup non-hydrogenated margarine or butter
1/4 cup olive oil
2/3 cup brown sugar
1 large egg
1 tsp vanilla extract
1/2 cup cranberries
1/4 cup dark chocolate chips
1/4 cup walnuts (optional)

Instructions

Preheat an oven to 350F
Grind rolled oats in a food processor. In a small bowl, mix the whole wheat flour, baking soda and salt and oats together until well blended.
In another large bowl, beat non-hydrogenated margarine with an electric mixer until fluffy. Add olive oil, brown sugar, egg and vanilla. Beat on low speed until smooth and creamy.
Add the dry mixture to the wet mixture, beating on low speed until well combined. (I just do all this by hand.)
Once it is mixed, stir in cranberries until well blended. You can also stir in the dark chocolate now but I prefer to add them at the same time when I am forming the cookie dough, I can control how many chocolate chips in one cookie. I made few cookies without chocolate chips for my son.
Chill for 1 hour.
Drop the dough by heaping tablespoonfuls (15 mL), about 1 inch apart, onto baking sheet lined with parchment paper.
Bake for 15 minutes until firm around the edge and golden on top. Make about 30-35 cookies.
Let cool slightly on the baking sheet then transfer to a wire cooking rack.

Notes

How to Manage Constipation in Your Child (6 months or above)- Part II

April 22, 2016

by Ye Ting Tan with No Comment Child & Family Nutrition Digestive Health Infant Nutrition Toddler Nutrition

Constipation in children is extremely common. I don’t deal with constipated children a lot in my practice, even my son, he is such a “regular” boy. Most parents are overly concerned about how often their child has bowel movement, because they have been taught that a healthy child should have a bowel movement every day. This is not TRUE.

WHAT IS NORMAL?

It is very important for parents to recognize there are many “normal” patterns for bowel movements in children.

Bowel movements decrease down to about 1 or 2 each day from age 2 months to 3 years.
Children 3 years or older have about 1 bowel movement each day (here).
Bowel movements change in thickness, number and colour when a change is made to what your child eats (e.g., when babies are starting solid foods or cow’s milk).

Your child is not constipated if his or her stools are soft and pass easily, even if it has even a few days since last bowel movement.

WHEN YOU SHOULD WORRY?

When the bowel movements are 1) dry and hard 2) difficult or painful to pass.

The frequency of bowel movements is not as important as whether the child can pass stools easily.

CONSTIPATION IN INFANT 6-12 MONTHS

In infants, any changes in diet may result in stool inconsistency and/or change in frequency of bowel movements.

COMMON CAUSES OF CONSTIPATION

Changing from breast milk to formula or cow’s milk.
Introducing new formulas. Some formulas may be more constipating than others.
Incorrect formula-to-water ratio (preparation method).
Introducing solid food(s) – Breastfed babies may be more prone to constipation when solid foods are introduced (at 6 months). This is because their tiny tummies are used to process the easily and highly digestible breast milk.

CONSTIPATION IN CHILDREN AGE 1 YEAR AND OLDER

Constipation can make bowel movement painful, so your child may try to prevent having one. Once a child begins to be afraid of passing bowel movements, the cycle of chronic constipation has begun and bowel movements become more and more abnormal.

COMMON CAUSES OF CONSTIPATION

Toilet training. Refuse going to toilet, due to not wanting to take a break from play or not wanting to use certain facilities such as the school toilets or travelling.
Diets low in fibre.
Lack of fluid intake. Sometimes the normal amount of fluid a child drinks is not enough, such as when the weather gets hot or the child increases his or her physical activities.
Excessive intake of dairy products. Milk does count as part of the fluid but be aware that too much milk can be a contributing factor to constipation as it means that a child will be eating less foods and thereby less fibre.

If high intakes of any foods create a lack of fibre or fluid intake, then constipation may result.

MANAGEMENT OF CONSTIPATION

Bathroom Routine

Children who are toilet trained should practice sitting on the toilet for 5-10 minutes every day after each mealtime (same time every day).
No distraction. Make sure parents or siblings aren’t coming in and out the bathroom when it is “their toilet time”, so that they can relax and make sure that they sticks to their morning bathroom routine consistently every morning. It usually takes up to weeks or months for them to start going consistently.
Do not ignore the “urge” to go to toilet as this can lead to harder, larger and drier stool. Make sure they have enough privacy and time to pass stools comfortably.
It is important to teach your toddler to “listen to your body” or “listen to your bottom” and go to toilet when they get the message. Then , you can take them to the bathroom right away. Parents should listen or watch the signs:
- Suddenly stop whatever activity they are doing
- Suddenly squat or sit down
- Leave the room or hide in a corner
- Stiffen up, extend their bodies upright, stand on their tip toes and tighten the muscles in their bottom
- Face turns red or change tone of their voice
- Unable to pay attention to you
Make sure your child’s feet are resting on something, such as a foot stool. It helps relax the pelvic floor muscles, which can help move the bowels.
Keep some reading or picture books in the bathroom and encouraged your child to look at them and try to relax.

Increase Fibre Intake

It is important your child eat a healthy and balanced diet. The recommended intake of fibre are 19 g of fibre per day for a 1-3 year old and 25 g per day for a 4-8 year old (here).

Offer at least one serving of vegetables or fruit at each meal or snack. In this way, your kids should get adequate fibre daily.
Gradually increase fibre intake. Going from a low fibre intake to their desired goal too fast can cause symptoms include abdominal pain, bloating, and gassiness.
Choose whole grains – e.g. whole grain bread, whole wheat pasta, brown rice, whole grain cereal, oat, quinoa, barley, etc.
Choose legumes – e.g. beans and lentils.

The best way to introduce more fibre to your child’s diet is to do so by adding some of those fibre-containing foods slowly. For example, provide a serving of fruit at lunch for a few days, then add a high fibre cereal (at least 3 g of fibre per serving) at breakfast until you reach the goal. Also, If your child is constipated and you are feeding him the rice-based infant cereal, then try bran- or oat-based cereal instead.

Avoid Binding Foods

Avoid white starchy foods, banana and cheese. Most white starchy foods are low in fibre, e.g., white rice, white bread, white pasta and breakfast cereals. These foods will bind the stool so that it is harder to pass and this can also cause pain when passing.

Increase Fluid Intake

Water is the only things that helps your child get over their constipation.
Babies 6 – 12 months:
- Offer up to 1 oz (30 mL) of fruit juice between feedings to a maximum of 4 oz (125 mL) in 24 hours.
- Sips of water from an open cup (about 2-3 oz or 60 – 90 mL at a time).
- Note: Juice and water should not replace regular feedings.
1 – 3 years Children:
- Recommended total fluid intake: 4 cups (900 mL) per day (here).
- Offer 500 mL (2 cups) of milk per day with meals and snacks.
- Offer water throughout the day.
- Limit 100% fruit juice to 1/2 cup (125 mL) per day (OPTIONAL).

Natural Laxatives

Why juice? Juices containing high amounts of sorbitol can help draw water into the bowels to make stool easier to pass. Prunes, pears and apple juices usually contain higher amounts of sorbitol compared to other juices and therefore can have some benefit in relieving constipation.

Offer “juice water” (diluted fruit juice) which mean 95% of water and a tiny splash or real 100% fruit juice. Limit 100% fruit juice intake to no more than 1/2 cup per day.
Mix prune puree with a favourite food (cereal or crackers).
Ground flax seed. Mix in cereal, soup, smoothie, baked goods, or yogurt. Dosage: 1 tbsp per day (toddler); 2 tbsp per day (older children).

Increase Physical Activity

We all know physical activity is a natural bowel-stimulator. Get your child off the couch, turn off the TV and hide the iPad. Checkout the Physical Activity Guidelines.

Medications & Laxatives & Fibre Supplement

Talk to your doctor and/or pharmacist before using any of these methods, as doses are weight-dependent. Follow the instructions carefully for the dose and the amount of the time you child should be taking them. As a dietitian, I will focus on “real foods” rather than supplements.

Prebiotic & Probiotics Supplement

Currently, there is no enough evidence or research to show that pre/probiotics supplement help with constipation. However, foods like cheese, milk and yogurt with probiotics are safe for most people including children.

Do you have a constipated baby at home? If you have any questions please leave me a comment or Contact Me.

Crispy Kale Chips

April 17, 2016

by Ye Ting Tan with No Comment Recipes Weight Management

Kale is one of those dark green vegetables that I don’t know what to do with until I discover kale chips recipe. Mmmm….. Kale chips may sound not appetizing but I can assure they are very tasty because they get crispy and almost melt in your mouth when you eat them. Kale is not only very high in Vitamin A, C and K, but also contains Calcium.

Well, it seems like a very easy recipe however, I failed making it many times until I read the tips from Oh She Glows.

Note: I made two batches. One has nothing and one with spices (garlic powder, cayenne pepper and paprika). You can store them in a airtight container. We usually eat them right away because they taste so good.

Enjoy !!

Leave me a comment and let me know how you like these vegetables chips.

Crispy Kale Chips

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Prep Time 5

Cook Time 25

Total Time 30

Course Dinner, Snack

Ingredients

1 bunch of kale
1 tbsp olive oil (enough to lightly coat the leaves)
Spices or seasoning of your choice (garlic powder, curry powder, chili powder, cayenne pepper or smoked paprika) – optional
Salt to taste (optional)

Instructions

Preheat an oven to 300F. Line a baking sheet with parchment paper.
Carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner or paper towel. Transfer kale into a large bowl.
Massage kale leaves with olive oil until leaves are lightly coated. (Sprinkle with spices or seasonings – optional).
Spread out the kale onto the prepared baking sheet into a single layer, make sure not to overcrowd the kale.
Bake for 20-25 minutes until crisp and dark green. Rotate the baking sheet half-way through baking.
Cool the kale on the baking sheet for 3-5 minutes before serving it.

Crunchy and Sweet Granola

April 12, 2016

by Ye Ting Tan with No Comment Recipes Weight Management

Store bought granola are often packed full of sugar and fat. So, I decided to make my own. I’ve tried couple granola recipes but I failed. They either burned or too dry. What I love about this recipe is that you can use different nuts and dried fruits to create your very own unique granola.

Enjoy!

What is your favourite granola recipe?

Crunchy And Sweet Granola

Print Recipe Pin Recipe

Prep Time 10

Cook Time 30

Total Time 40

Course Snack

Ingredients

3 cups rolled oats
1 nuts (I used sliced almonds and chopped pecans)
1/2 cup unsweetened coconut
3 tbsp brown sugar
3/4 tsp cinnamon
1/2 tsp ginger
1/4 tsp salt
1/3 cup honey
2 tbsp vegetables oil
1 cup of assorted dried fruit (I use raisins and dried cranberries)

Instructions

Pre-heat over to 300F.
In a large bowl, mix together the oats, nuts, coconut, brown sugar, cinnamon, ginger and salt. Set aside.
In a small saucepan on low heat, warm the honey and oil together, stirring, until smooth. Pour over the oat mixture and mix everything well together.
Line a rimmed baking sheet with parchment, then spread out the oat mixture onto it.
Bake for 30 minutes, making sure to give it a toss every 10 minutes until golden brown.
Remove the pan from oven and allow it to cool. Stir int the dried fruit.
Store in airtight container.
Makes about 5 cups.

How to Manage Constipation in Your Baby (Under 6 months) – Part I

April 11, 2016

by Ye Ting Tan with No Comment Child & Family Nutrition Digestive Health Infant Nutrition

Being a first-time mom, I know it is heartbreaking when your baby is constipated. I remember when Aiden hasn’t had bowel movement for 3 days, I began to worry. Is this normal for a 4 months old exclusively breastfed baby or is he constipated? After talking to my lactation consultant, I know this is normal for EBF baby to have infrequent bowel movement.

Most babies grunt and get red in the face when having a bowel movement. It is completely normal. However, your baby is constipated if his poo is dry and crumbly or like pellets, and it can cause him pain and discomfort.

WHAT IS NORMAL?

There is NO necessary to give your baby fluids other than breastmilk or formula before 6 months of age.
It is normal for exclusively breastfed infants to have more frequent bowel movement than formula-fed infants in the first 2 to 8 weeks after birth.
In some exclusively breastfed babies over six weeks of age with normal growth and development, bowel movements may be infrequent and soft, ranging from one every two days to two weeks (here), or even three or four weeks. These infrequent stools can be normal in infants who are effectively transferring milk (changing from breast milk to formula or cow’s milk) and appropriately gaining weight.

WHEN YOU SHOULD WORRY?

If your baby is constipated for more than 2 weeks, If he has a fever, start vomiting, decrease appetite, have blood in stool and weight loss, follow up with your baby’s family doctor to make sure there are no other red flags.

TIPS FOR MANAGING YOUR INFANT’S CONSTIPATION AT HOME

Continue breast feeding. Breast milk is easier to digest than infant formula because it is specific to the needs of human infants. It helps promote bowel regularly, mature the digestive tract and protect it from infection. If an exclusively breastfed infant has dry and hard stool, hydration should be assessed and the infant referred to a family physician or lactation consultant (if you have concerns about breastfeeding).
Small and frequent feeds. Infants have small stomach. For better digestion, offer smaller feeds, more often throughout the day. For example, if you normally offer 6 ozs every 4 hours, try offering 3 ozs every 2 hours. This method may reduce gas and fussiness as well.
Preparation method. If your baby is using formula, ensure that the formula is being properly prepared. Formula that is over concentrated can lead to difficulties with digestion as well as other medical problems. An extra ounces of water can be offered a couple of times a day to ensure adequate hydration.
For some formula-fed babies, the answer is switching formulas. The iron in formula is often blamed for constipation, but this is no evidence that there is a link between the two. And babies need the iron to reduce the risk of anemia. Some babies, however, are intolerant of cow’s milk and do better on different iron-fortified formulas. You should switch infant formulas only under your family doctor’s guidance.

Many breastfed babies do have infrequent bowel movements however this does not mean that they are constipated.

OTHER NON-NUTRITIONAL TIPS

Soft tummy massages. Starting in their navel, in a clockwise direction and moving outwards. Do several massages throughout the day, until your baby has a bowel movement.
A warm bath (if he enjoys bathing). This will make them feel relaxed and you can continue the massage technique and relieve their discomfort.
Cycle baby’s legs. You can try moving your baby’s leg in a cycling motion while they are lying on their backs to help loosen stools.
Check with your family doctor to see whether it’s okay or necessary to use an over-the-counter stool softener.

Do you have a constipated child at home? If you have any questions please leave me a comment or Contact Me.

12 Simple Ways to Maintain a Healthy Weight

April 8, 2016

by Ye Ting Tan with No Comment Weight Management

A healthy weight is when you feel healthiest, energetic and happiest, inside and out. So, eat well, be active wherever you can and love yourself.

It is better to have a body in shape than to obsess about the shape of your body.

GET A KICK START

The first thing to know is there is no magic diet. We each have a weight range that’s right for us. Healthy weight is the weight range measured by your BMI (Body Mass Index) and linked to better health for a given height. It allows for a variety of body shapes and bone structures.

BE REALISTIC

Are your too “weight conscious”? It’s possible. Many healthy weight women still try to shed pounds, and others who are overweight think they’re fine. It is important to be realistic. Look at your weight in relation to your overall health and well-being.

Healthy weight is about eating sensibly, being physically active and feeling good, not about monitoring bite.

LOOK BEYOND FADS

Forget about fad diets. Yes, you may lose weight, but then it all come back. This yo-yo dieting leaves you heavier than your were to begin with and feeling far worse. Many fad diets get rid of entire food groups, which can lead to missing out on key nutrients.

Physiologically: Severe calorie-reduced diets turn on the body’s starvation mechanism. When in starvation mode, the body uses whatever fuel it can to make up for the shortfall of calories and doesn’t discriminate between muscle and fat. The trouble is, it is the amount of muscle we have that determines our calorie-burning potential, also known as our metabolism. So when we lose muscle we make it extremely difficult to maintain our healthy weight after the diet is over.

Psychologically: Drastic reducing diets leave most of us feeling deprived. Sure we lose weight, but none of us can sustain that kind of starvation diet for long. When we go off the diet, as we inevitably do, we treat ourselves to all of the things we missed. We can’t help it.

EAT BREAKFAST

How many times have you heard that breakfast is the most important meal of the day? Well, it is true. Eating breakfast is one of the most important things you can do to lose weight. During the night, your metabolism slows down and your blood sugar level drops.

Eating a balanced breakfast sets the body to burn fuel during the day.

Choose at least 3 food groups, and enough protein (at least 15 grams), will help you manage your weight better.

DRINK WISE

Think a little sip of Milo or Teh-Tarik now and then doesn’t really count? Think again. Your drink choices — from water and juice, to soft drinks, bubble tea, hot beverages and alcohol — have a great impact on your overall weight. Of course, you need to replenish your body regularly with fluids, especially water. When your body’s temperature rises during exercise, for example, water helps cool the body through perspiration. Water also helps dissolve and absorb nutrients, as well as carry waste products out of your body.

Starving your body of fluids can dehydrate you, which can cause fatigue, and a collapse of the circulatory system.

SNACK HEALTHY

Healthy snacking can be a powerful weight control strategy. The right snack combinations prevent you from getting so hungry – you grab a bag of chips/fried bananas or chocolate. They also keep you satisfied so you don’t overeat at mealtimes and can help you meet your day’s nutrient needs. Choose 1-2 food groups include protein and fibre.

CUT CRAVINGS

Cravings are often “false hunger”. If they hit your at the wrong moment, you may give in to high-calorie nutrient/poor treats like candy bars, chocolate, cookies, chips.

Surprisingly, craving are often caused by not eating enough protein at the previous meal.

EAT MINDFULLY

Eat only when you’re really hungry. Get in tune with your body’s hunger signals – stomach starts growling or feeling low energy. Try not to eat mindlessly just because the food is there, or when you’re distracted (watching TV). Remember it takes time for the brain to register fullness (usually take about 20-30 minutes). Learn how to eat mindfully.

STAY FUN

Being physical active is so important to weight management and health that we have to find something we like so that we’ll keep doing it.

Think of things you can do that are active and fun. Try Zumba, yoga, aquafit or aerobic dancing.

BE ACTIVE

Again, being active is as important to a healthy weight as what we eat. You don’t have to be athletic or buy an expensive gym membership. Just be active 30-60 minutes a day, depending on the level of exercise. It will also help keep bones strong and reduce your risk of diseases like cardiovascular disease and diabetes.

KEEP FOOD RECORD

Keeping food and activity records before and after your start your weight loss program can be really helpful.

Your food log will tell you where your eating problems are and what habits you may need to change. Note the time, food choice and portion size and analyze the log once a week to gain insights into your eating habits.

If you don’t know how, your dietitian will work with you and help you figure it out. Also, an activity record will tell you where you could pick up the pace.

LOOK FOR SUPPORT

Nutritionist giving consultation to patient with healthy fruit and vegetable, Right nutrition and diet concept

Seeking support from healthcare professionals, family members or friends will help you reach your goals. A dietitian can help you assess your eating habits, set achievable goals (SMART Goals) and put strategies in place for lasting change.

Are you an emotional eater? You want to learn more about mindful eating? Contact Me about starting a 3 months TRANSFORM Program.

Butternut Squash Mac and Cheese

April 4, 2016

by Ye Ting Tan with No Comment Recipes Weight Management

After starting this blog, my motivation on trying new recipe every weekend is stronger. I promise myself to try 1-2 new recipes per week. That way, I can avoid the overwhelm while still adding new dishes and flavours to my meal plan.

While I was trying to organize my recipe binder, I found this recipe – Butternut Squash Mac and Cheese. I hear so many good things about butternut squash – butternut squash soup, roasted butternut squash, curried butternut squash, etc. However, I never ever had butternut squash before (no kidding). I think this is because it isn’t available in Malaysia, and I don’t think my mom know how to cook it. So, I decided to give it a try
Since the butternut squash has been sitting in my fridge for about a week, it is time to cook it up. I have been trying few Mac and Cheese recipes (Tuna Mac and Cheese), but this recipe makes the most creamy, flavourful mac and cheese ever. I used mozzarella cheese as I would like to make this as a kid friendly recipe (reduce sodium content).

Enjoy !!

Recipe adapted from Two Peas and Their Pod.

Butternut Squash Mac And Cheese

Print Recipe Pin Recipe

Prep Time 30

Cook Time 35

Total Time 1 5

Course Dinner, Lunch

Ingredients

1 small butternut squash, peeled, seeded and chopped
1 tbsp olive oil
3 cups uncooked elbow macaroni
1.5 cups milk
2 tbsp non-hydrogenated margarine
3 tbsp all-purpose flour
1/8 tsp ground nutmeg
2 cup mozzarella cheese, shredded
bread crumbs (1-2 slices whole grain bread)

Instructions

Preheat oven to 400F. Place butternut squash chunks on a large baking sheet. Drizzle olive oil over the squash and toss. Roast for 25 minutes or until tender. Turning once.
While the butternut squash is roasting, cook macaroni according to package directions, drain well. Set aside.
Add butternut squash to food processor or blender and puree until smooth. Add 1/2 cup of the milk and puree again. This will help thin out the butternut squash.
In a large skillet over medium heat, add the non-hydrogenated margarine. When the margarine is melted whisk in the flour. Add the nutmeg. Cook for 2-3 minutes, whisking constantly, or until flour mixture smells nutty. Add the remaining 2 cups of milk and whisk until mixture is smooth. Turn heat to high and bring to a boil while continuing to whisk. After sauce has thickened, turn heat to low and whisk in butternut squash mixture. Add the cooked macaroni to the pan and stir until the macaroni noodles are well coated. Season with salt and pepper, to taste (optional).
Grease a 2 quart casserole dish. Pour half of the macaroni noodles into the pan. Sprinkle half of the mozzarella cheese over the macaroni noodles. Add the remaining noodles and then top with the rest of the cheese. Sprinkle breadcrumbs on top.
Place the pan in the oven and bake for 25-30 minutes, or until macaroni and cheese is bubbling. Remove from oven and let rest for 5 min.
Serve warm with a garden salad.