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	<title>Healthy Little Cooks</title>
	
	<link>http://healthylittlecooks.com</link>
	<description>Cooking up healthy eating habits, while changing taste buds one bite at a time.</description>
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		<title>5/18/12 – Weekend Food Challenge: Strawberries</title>
		<link>http://healthylittlecooks.com/2012/05/15/51812-weekend-food-challenge-strawberries/</link>
		<comments>http://healthylittlecooks.com/2012/05/15/51812-weekend-food-challenge-strawberries/#comments</comments>
		<pubDate>Tue, 15 May 2012 19:37:17 +0000</pubDate>
		<dc:creator>HLC</dc:creator>
				<category><![CDATA[Past Challenges]]></category>

		<guid isPermaLink="false">http://healthylittlecooks.com/?p=3704</guid>
		<description><![CDATA[Featured Food:  Strawberries Challenge Weekend May 18, 2012 Silly Food Fact Ever wonder how many little seeds are on a strawberry?  We did and found out that there are about 200 (in average) on each one of these delicious fruits.  Also, peak harvesting season for strawberries is from April through June.  During this time, California harvesters ship about 10 million pint baskets daily! Why Our Body Loves it! Strawberries are low in calories and superhero foods for our body.  A cup of strawberry juice is only 50 calories and contains 88 milligrams of ascorbic acid (an antioxidant that helps our bodies fight environmental stress).  Another perk of eating whole strawberries is that eight medium strawberries contain 140% of the USDA recommended servings of Vitamin C. Care &#38; Picking When picking strawberries, look for plump red berries that have a strong sweet smell.  Although big berries are attractive, the medium berries are typically the sweetest.  If your purchasing them in a carton, look for mold or bruises.  Sometimes, these pesky damaged ones can be hiding in the bottom so check carefully. Tips &#38; Warnings To keep your strawberries looking and tasting fresh, keep them in the refrigerator.  Be careful to only rinse them in water when you&#8217;re ready to eat &#8216;em and not before storing.  This will help prevent mold from growing and damaging your fruit.  Also, when storing, keep the green tops on and place them in a colander or a container with holes so the cool air can keep them fresh longer.  This should help your berries last ...]]></description>
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		<title>5/11/12 – Weekend Food Challenge: Greek Yogurt</title>
		<link>http://healthylittlecooks.com/2012/05/11/51112-weekend-food-challenge-greek-yogurt/</link>
		<comments>http://healthylittlecooks.com/2012/05/11/51112-weekend-food-challenge-greek-yogurt/#comments</comments>
		<pubDate>Fri, 11 May 2012 13:08:42 +0000</pubDate>
		<dc:creator>HLC</dc:creator>
				<category><![CDATA[Past Challenges]]></category>

		<guid isPermaLink="false">http://healthylittlecooks.com/?p=3690</guid>
		<description><![CDATA[Featured Food:  Greek Yogurt Challenge Weekend May 11, 2012 Silly Food Fact Did you know that many people believe that yogurt was discovered on accident by Prehistoric herders who carried pouches of milk for long distances in the heat? The heat soured the milk and it turned into yogurt. Can&#8217;t decide which yogurt is best for you? The only difference between Greek Yogurt and regular yogurt is that in the fermentation process, Greek yogurt has most of the liquid whey removed.  Making it thicker, richer and many would say, &#8220;yummier&#8221;.  Although in the United States, most greek yogurt is made with cow milk, in Greece you will often see both sheep and cow milk brands. Why Our Body Loves it! Greek yogurt has almost 3 times more protein than regular yogurt.  Because of that, we consider it to be a protein and calcium super-hero food!  With many low and zero fat varieties, Greek yogurt is an excellent snack that will satisfy our hunger while feeding our muscles the protein it needs. Care &#38; Picking Greek yogurt should be stored in the refrigerator.  If your packing it a your lunchbox, be sure to include one or two icepacks to keep it cool. Tips &#38; Warnings Be sure to check the yogurt&#8217;s expiration date and read the nutritional labels.  Each variety of Greek yogurt has different fat, calorie, protein and sugar levels.  Look for the 0% or 2% varieties in plain or vanilla for the best overall nutritional value.  You can always jazz up plain yogurt with fruit, granola or a tad bit of ...]]></description>
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		<title>5/4/12 – Food Challenge: Rhubarb</title>
		<link>http://healthylittlecooks.com/2012/05/04/5412-food-challenge-rhubarb/</link>
		<comments>http://healthylittlecooks.com/2012/05/04/5412-food-challenge-rhubarb/#comments</comments>
		<pubDate>Fri, 04 May 2012 19:43:56 +0000</pubDate>
		<dc:creator>HLC</dc:creator>
				<category><![CDATA[Past Challenges]]></category>

		<guid isPermaLink="false">http://healthylittlecooks.com/?p=3677</guid>
		<description><![CDATA[Featured Food:  Rhubarb Challenge Weekend May 4, 2012 Silly Food Fact Did you know that although many people treat and eat rhubarb like a fruit, it&#8217;s actually a vegetable and is widely known as the &#8220;pieplant&#8221; and us used in many sweet dishes like pies, cakes and puddings?  Rhubarb is a cousin to buckwheat and has an earthy and acidic flavor. Why Our Body Loves it! Rhubarb is low in cholesterol, saturated fat and sodium.  It&#8217;s a great source of magnesium, calcium, potassium and vitamins C and K.  Also, because of its high fiber, it helps rid our bodies of waste and aids with indigestion. Care &#38; Picking Rhubarbs come in long stalks.  Typically, the skinnier the stalk, the sweeter the rhubarb.  Make sure the stalks are firm and free of any nicks.  Rhubarb can come in various colors of red and green.  We found a great video on how to pick a rhubarb. Video:  How to pick a rhubarb Video:  How to grow rhubarb How to Grow Rhubarb &#8212; powered by ehow Tips &#38; Warnings The leaf of a rhubarb plant is toxic to our bodies.  Although we would have to eat 11 pounds before it becoming lethal, caution should be taken when eating this vegetable.  It can create serious problems for our bodies. Learn more about rhubarb Our Favorite Recipes Nutritional Info      Our Challenge Submit a Video             Upload a Picture         Share your Recipes]]></description>
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		<title>4/27/12 – Weekend Food Challenge: Black Eyed Peas</title>
		<link>http://healthylittlecooks.com/2012/04/27/42712-weekend-food-challenge-black-eyed-peas/</link>
		<comments>http://healthylittlecooks.com/2012/04/27/42712-weekend-food-challenge-black-eyed-peas/#comments</comments>
		<pubDate>Fri, 27 Apr 2012 15:31:40 +0000</pubDate>
		<dc:creator>HLC</dc:creator>
				<category><![CDATA[Past Challenges]]></category>

		<guid isPermaLink="false">http://healthylittlecooks.com/?p=3651</guid>
		<description><![CDATA[Featured Food:  Black Eyed Peas Challenge Weekend April 27, 2012 Silly Food Fact Although the name may trick you into thinking it&#8217;s a pea, it&#8217;s actually a bean!  Black Eyed Peas are considered to be &#8220;good luck&#8221; in some cultures and are eaten every New Year Eve dinner.  But, they&#8217;re more than lucky beans, they&#8217;re healthy ones.  Black Eyed Peas are so rich in protein that they can be used to substitute meat in our diets. One cup has 13 grams of protein. That&#8217;s a quarter of the recommended daily intake from the USDA (50 grams total). Why Our Body Loves it! In addition to having tons of protein, Black Eyed Peas are low in fat, sodium and are cholesterol free.  Their high levels of B1 can help sustain our energy throughout the day.  Our body&#8217;s are even able to move waste better because of their power-packed levels of fiber, magnesium, phosphorous and zinc. Care &#38; Picking If you purchase canned black eyed peas, then select the ones with low sodium and remember to check the expiration date.  Also, only purchase cans with no dents.  Dented cans can increase the risk of carrying botulism.  If you purchase dried or fresh peas, then pick the ones that look clean and have firm skin. Tips &#38; Warnings Canned and dried Black eyed peas should be stored at room temperature.  Dried peas should be stored in an airtight container to help keep moisture and insects away.  If you&#8217;re cooking dried peas, add salt to the water 15 minutes ...]]></description>
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		<title>Saturday April 28, 2012:  Healthy Kids Day at the YMCA</title>
		<link>http://healthylittlecooks.com/2012/04/23/saturday-april-28-2012-healthy-kids-day-at-the-ymca/</link>
		<comments>http://healthylittlecooks.com/2012/04/23/saturday-april-28-2012-healthy-kids-day-at-the-ymca/#comments</comments>
		<pubDate>Mon, 23 Apr 2012 18:13:41 +0000</pubDate>
		<dc:creator>HLC</dc:creator>
				<category><![CDATA[Events]]></category>
		<category><![CDATA[Mom's Blog]]></category>

		<guid isPermaLink="false">http://healthylittlecooks.com/?p=3644</guid>
		<description><![CDATA[Raising healthy kids are our passion.  That&#8217;s why we are proud to announce that Healthy Little Cooks are huge supporters of the national Healthy Kids Day sponsored by the YMCA.  Although we&#8217;ve attended as spectators in the past, we&#8217;re pleased to announce that we&#8217;ll have a booth at the Y Dancel in Ellicott City.  The date is Saturday, April 28th from 10am-1pm.  Hope to see you there. For more info, visit the YMCA&#8217;s website at http://www.ymca.net/healthy-kids-day/]]></description>
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		<title>4/20/12 – Weekend Food Challenge:  Artichoke</title>
		<link>http://healthylittlecooks.com/2012/04/20/42012-weekend-food-challenge-artichoke/</link>
		<comments>http://healthylittlecooks.com/2012/04/20/42012-weekend-food-challenge-artichoke/#comments</comments>
		<pubDate>Fri, 20 Apr 2012 12:26:23 +0000</pubDate>
		<dc:creator>HLC</dc:creator>
				<category><![CDATA[Past Challenges]]></category>

		<guid isPermaLink="false">http://healthylittlecooks.com/?p=3590</guid>
		<description><![CDATA[Featured Food:  Artichoke Challenge Weekend April 20, 2012 Silly Food Fact Did you know that artichokes are one of the oldest foods known to man and because of its beautiful bloom, some consider it to be a flower? A fully grown artichoke plant can spread up to nine feet wide and five feet high? Why Our Body Loves it! Artichokes are an excellent source of vitamin C, folic acid fiber.  They also extremely high in antioxidants.  Artichokes ranked as the top 7th antioxidant rich food in a USDA study compared to over 1000 foods. learn more about these benefits and more here Care &#38; Picking Artichokes come in three sizes (small, medium and large).  To select a fresh artichoke, make sure it&#8217;s heavy in hand, has plump leaves and has a healthy-looking green color.  One of the keys to selecting a great artichoke is making sure its plump and full of water.  Some even bend a leaf to see if it snaps off easily.  If it does, it&#8217;s plump and ready!  If not, it&#8217;s old and should be left at the market or store. Tips &#38; Warnings There are many ways to cook an artichoke.  From roasting and baking to microwaving and steaming, each method has it&#8217;s own technique.  Because of its unique make-up, we thought you&#8217;d appreciate this quick video demonstration on a few methods on how to best prepare and cook an artichoke. How to Cook Artichokes &#8212; powered by ehow Our Favorite Recipes Nutritional Info    Our Challenge Submit a Video             Upload a Picture         Share ...]]></description>
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		<title>4/13/12 – Food Challenge:  Spinach</title>
		<link>http://healthylittlecooks.com/2012/04/12/41312-food-challenge-spinach/</link>
		<comments>http://healthylittlecooks.com/2012/04/12/41312-food-challenge-spinach/#comments</comments>
		<pubDate>Thu, 12 Apr 2012 13:15:24 +0000</pubDate>
		<dc:creator>HLC</dc:creator>
				<category><![CDATA[Past Challenges]]></category>

		<guid isPermaLink="false">http://healthylittlecooks.com/?p=3587</guid>
		<description><![CDATA[Featured Food:  Spinach Challenge Weekend April 13, 2012 Silly Food Fact Spinach is a native plant of Persia.  Today, there are three types of spinach: Flat leaf (mild taste with un-wrinkled leaves), savory (crinkly dark green leaves) and semi savory (lightly curly leaves). Why Our Body Loves it! Spinach low in calories, and is an excellent source of iron, vitamins A &#38; C, minerals, and fiber. Spinach also contains 3 grams of protein per serving. Care &#38; Picking Spinach grows in the ground, it should be washed thoroughly.  Look for leaves that are green and crisp with a nice fragrance.  Avoid ones with spotted leaves.  Store your spinach in a plastic bag in the refrigerator. Tips &#38; Warnings Spinach contains a chemical called oxalic acid, which can prevent the absorption of its natural high iron and calcium content. To improve your iron absorption, eat spinach with vitamin C-rich foods such as orange juice, tomatoes, or citrus fruit. Our Favorite Recipes Nutritional Info    Our Challenge Submit a Video             Upload a Picture         Share your Recipes]]></description>
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		<title>4/6/12 – Food Challenge:  Eggs</title>
		<link>http://healthylittlecooks.com/2012/04/06/4612-food-challenge-eggs/</link>
		<comments>http://healthylittlecooks.com/2012/04/06/4612-food-challenge-eggs/#comments</comments>
		<pubDate>Fri, 06 Apr 2012 12:02:08 +0000</pubDate>
		<dc:creator>HLC</dc:creator>
				<category><![CDATA[Past Challenges]]></category>

		<guid isPermaLink="false">http://healthylittlecooks.com/?p=3568</guid>
		<description><![CDATA[Featured Food:  Eggs Challenge Weekend April 6, 2012 Silly Food Fact Did you know it takes a hen only 30 minutes to lay an egg from the point of ovulation? Also, the difference between a brown and white egg, isn&#8217;t related to quality, it comes from the color of the hen. More interesting egg facts Why Our Body Loves it! Eggs are one of the richest food sources of choline, a nutrient that is critical to brain function.  Eggs also are an excellent source of protein, folate, B12, selenium and riboflavin.  At only 75 calories an egg, they are an excellent low-calorie, high nutrient food. Care &#38; Picking Pick eggs carefully, by selecting ones with no cracks or thin areas and then store them in your refrigerator to lengthen its lifespan.  Also, eggs can absorb smells.  So, when storing them in the refrigerator, try to keep them away from foods with strong odors like onions. Tips &#38; Warnings Truly fresh eggs can keep in the refrigerator for up to two months.  If you purchase them from the store, follow the expiration date on the carton.  If you get them from a farm, ask the seller about an expire date.  If all fails, lay your egg in a pot of cold water.  The eggs that float are typically old or expired. The ones that sink are fresh and good to eat. Our Favorite Recipes Nutritional Info    Our Challenge Submit a Video             Upload a Picture         Share your Recipes]]></description>
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