Even if your children are not allergic to peanuts, you might want to consider switching to sunflower butter because it is healthier than peanut butter. We think it tastes better, too. Try making these sunshine wraps, and let your kids be the judge.

Ingredients for each wrap:
2 tablespoons sunflower butter
1 tablespoon apple, grated
1 tablespoon carrots, grated
1 tablespoon raisins
1 whole wheat tortilla

Directions:
Spread sunflower butter on the tortilla, Sprinkle the top with apples, carrots and raisins. Roll up and serve.

Variations and optional additions: shredded coconut, chopped dates, banana rounds, drizzle of honey, sliced turkey, chopped celery, chopped onion, mini marshmallows, bacon crumbles, or anything else that sounds good!

Produce Corner: Sunflower Seeds
Sunflowers are one of Mother Nature’s wonderful gifts. This brilliant yellow flower that towers high above other plants in the garden bares seeds that are delicious and nutritious. The sunflower is native to North America. In fact, Native Americans considered sunflower seeds an important, high-energy food source. They introduced them to the Spanish explorers who brought them back Europe where they also became very popular.

Sunflower seeds are called a “nutrient-rich” food, this means that they provide substantial amounts of vitamins and minerals for relatively few calories. With the new 2005 U.S. Dietary Guidelines recommending Americans eat fewer calories, these types of foods are quite popular for the obvious reason – you get more of the good stuff with less of the heavy stuff.

Sunflower seeds are an excellent source of “good” fats, both mono and poly unsaturated. Most of the fat in your diet should come from these two types of fat (the most common sources are seeds, nuts, and fish). Sunflower seeds are the best whole food source of vitamin E, an important nutrient needed to prevent heart disease, Alzheimer’s, and dementia. They are also rich in fiber. Most Americans consume only half of the fiber they need each day. A fiber-rich diet will reduce risk of cardiovascular disease and diabetes. Magnesium is another important nutrient that many Americans lack, but is also found in Sunflower seeds. Some research shows that higher intakes of magnesium could reduce your risk of Type 2 Diabetes.

If you are looking for a simple, healthy snack, enjoy a handful of mild nutty tasting sunflower seeds. But don’t stop there, you can also get the healthy benefits of sunflower seeds in buttery smooth sunflower butter, and in sunflower oil.

Age to introduce: Around 2-3 years old. Both sunflower seeds and sunflower butter are a choking hazard for very little children.

Sunflower seeds for the family
At the market: Sunflower seeds are sold in the shell or shelled. Because they are high in fat, sunflower seeds are susceptible to becoming rancid; shop at a store where there is a rapid turnover in bulk products and check the expiration date on packaged items. Sunflower butter is sold in many natural products stores and is usually located where you will find peanut butter. Sunflower oil is available in most supermarkets and you’ll find it with other vegetable oils.

Storage: Sunflower seeds can spoil easily, because of their high fat content. They are best stored in a tightly closed container in the refrigerator or freezer. For storing sunflower butter and oil, follow the manufacturer directions on the package.

It’s easy to add sunflower seeds to your family’s meals:
Sprinkle them on yogurt, oatmeal, cold cereal, or ice cream
Top a salad or pita sandwich with them for lunch
Toss a handful of seeds in tuna or chicken salad
Add ½ cup of seeds to muffin, pancake, or cookie batters
Snack on trail mix made with sunflower seeds, granola, and dried blueberries

Thanksgiving Salad
This colorful salad is a perfect starter or compliment to your Thanksgiving dinner. It has everything you need – color, texture, and taste!

Dressing:
¼ cup balsamic vinegar
¾ cup extra virgin olive oil
1 tablespoon sugar
1 tablespoon minced garlic
2 tablespoons cilantro, chopped
Salt and Pepper, to taste

Salad:
9-12 oz baby spinach, washed and dried
½ cup canned beets, drained, sliced or julienned
½ cup mandarin oranges, drained
¼ cup feta or blue cheese, crumbled
¼ cup sunflower seeds

Dressing: Combine all ingredients in an airtight container, cover and shake. Refrigerate until ready to use. (Dressing can be made a day ahead).

Just before serving, shake dressing and pour about ½ the dressing over the spinach. Toss gently until spinach is coated. Taste, and add additional dressing, if needed. Divide spinach onto 4-6 salad plates or spread spinach over a large serving platter for buffet or family-style dining. Arrange beets, oranges, cheese and sunflower seeds on the top of the spinach salad bed.

Sunflower Butter:
You can replace peanut butter with sunflower butter in all of your favorite recipes. However, when cooking with sunflower butter, reduce the amount baking powder or baking soda, or add a little lemon juice to the recipe. Otherwise, the sunflower butter will turn a green color.

Sunflower butter dipping sauce
This is a terrific Asian inspired dipping sauce that is perfect to serve with fresh or grilled veggies, grilled meats and tofu, or just toss a few tablespoons with cooked ramen noodles for a simple side dish.

Ingredients:
2 garlic cloves, minced
1 tablespoon sesame oil
¼ cup minced onion
½ teaspoon fish sauce or soy sauce
¼ cup water
½ cup sunflower butter
½ cup coconut milk
¼ teaspoon salt
Dash of red pepper flakes

Directions:
Place ingredients in a bowl and blend together until smooth. Refrigerate. Sauce will thicken in the refrigerator. Serve cold or at room temperature.

About the Authors
Cheryl Tallman and Joan Ahlers are sisters, the mothers of five children, and founders of Fresh Baby. Raised by parents who love fresh foods and entertaining, their mom, a gourmet cook, ensured that they were well-equipped with extraordinary skills in the kitchen. Both with long track records of business success, they decided to combine their skills in the kitchen with their knowledge of healthy foods and children to create Fresh Baby. Cheryl and Joan put a modern twist on the conventional wisdom that when you make it yourself, you know it’s better. Their goal at Fresh Baby is to make the task of raising a healthy eater a little bit easier for all parents. Fresh Baby’s breastfeeding accessories and baby food making supplies provide parents with practical knowledge and innovative tools to support them in introducing their children to great tasting, all-natural foods – easily and conveniently. Visit them online at www.FreshBaby.com and subscribe to their Fresh Ideas newsletter to get monthly ideas, tips and activities for developing your family’s healthy eating habits!

If you observe carefully, you’re likely to find that you eat more than you need. There are several steps you can take to reduce the size of your portions without being hungry or feeling deprived. Dr Edward Abramson, author of Body Intelligence: Lose Weight, Keep It Off, and Feel Great Without Dieting, has some advice for you!

First, and most obvious, is to emphatically say “no” when asked, “Supersize that?” If you just can’t pass up a “bargain,” bring along a friend, order the larger size, and split it between the two of you. Otherwise, remind yourself that the regular portion will satisfy your physical hunger. Several studies have demonstrated that when you eat a food until you’re no longer hungry, it stops tasting good. The extra food in the jumbo size wouldn’t have provided any additional enjoyment; it would have just left you feeling bloated and angry with yourself, so you shouldn’t feel deprived when declining jumbo portions.

Second, recognize that controlling portion size requires that you read the labels carefully to avoid being misled. For example, a snack package of Grandma’s Homestyle Chocolate Chip Cookies has 200 calories, nine grams of fat, and twenty-eight grams of carbohydrates per serving, but if you read the label carefully, you’ll find that a serving is only one of the two cookies in the package. More than likely you’ll eat both cookies, so you’ll consume twice as many calories, grams of fat, and grams of carbohydrates.

Sam, a forty-six-year-old engineer who had lost twenty pounds, learned that the price of continuing weight loss was eternal vigilance. Having avoided desserts for most of the week, he decided to stop at a convenience market after dinner to indulge his love of ice cream. He was doing everything right: he had eaten sensibly so he could allow himself a treat, he had finished dinner so he wasn’t hungry, he wasn’t using the ice cream to soothe any emotional turmoil, and he was planning on giving the ice cream the attention it deserved to get the maximum enjoyment from it. He spent a few minutes in front of the freezer case examining its contents before choosing an ice cream sandwich made with two cookies. He did some mental calculations and decided that he could afford the 295 calories listed on the label. When he got home he noticed that the serving size was “1?2 sandwich.” The sandwich was perfectly round; there were no notches, dotted lines on the wrapping, or anything else to suggest that it should be cut in half. Sam struggled for a minute before deciding that he couldn’t afford 590 calories, cut it in half, and put one half in his freezer before enjoying the other half.

Check the label on a package of pasta. The caloric values are for a two-ounce serving yet most recipes call for at least four ounces and restaurants may serve seven or eight ounces. You have to read the nutrition labels very carefully.

Third, slow the pace of eating. One study found that eating slowly was associated with greater weight loss for women in a weight-control program. When you’re eating take smaller bites, put the knife and fork down frequently, talk more (remember, it’s not polite to talk with your mouth full!), and stop eating for a minute in the middle of the meal, while there is still food on your plate. Don’t distract yourself by reading or watching TV while you’re eating. Pay attention to what you’re eating. Notice the texture and temperature of the food and see if you can identify any spices that were used. If you focus on your eating, it’s likely that you will be satisfied with smaller quantities of food.

Finally, review your Eating Records paying particular attention to the “Excess” column. While overeating is a general tendency that occurs in many situations, see if there are any particular “Times,” “Foods,” or “Location/People/Circumstances” associated with the checks in the “Excess” column. If you find any circumstances that make overeating more likely, you can plan to substitute low-density (high-fiber, high-water content) foods when you are in that situation.

About the Author
Edward Abramson, Ph.D., is an internationally recognized expert on eating and weight disorders who lectures to professional and lay audiences around the world. He is a professor of psychology at California State University and a former director of the Eating Disorders Center at Chico Community Hospital. Dr. Abramson has appeared on “Hard Copy,” “20/20,” PBS, “Good Day LA,” “Joan Rivers,” and other TV and radio programs, and his work has been written about in Reader’s Digest, Cosmopolitan, Good Housekeeping, Self, the New York Times, the Los Angeles Times, the Washington Post, and other major publications. For more information, visit www.dredabramson.com.