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Sarah Remmer, RD

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[AD] Who else loves a quick, one-pot meal for the

[AD] Who else loves a quick, one-pot meal for the busy back-to-school season? 🙋‍♀️

As a dietitian and mom, I’m all about recipes that are quick, affordable, nourishing, and of course, delicious. That’s why I’ve teamed up with my friends at L’Ancêtre Cheese to bring you my Homemade One-Pot Hamburger Helper—perfect for weeknight dinners and makes awesome leftovers for lunchboxes too!

What I love most? You can toss everything—beef, pasta, veggies—into one pot, saving time and dishes! Plus, @ancetrecheese , made locally here in Canada from pasture-fed cows, adds that perfect cheesy touch. It’s organic, sustainably produced, and absolutely delicious. 🧀

What you need:
* 1.5 lbs lean ground beef
* 4 cups uncooked whole grain, regular or gluten-free pasta noodles (like rotini or macaroni)
* ½ yellow onion, diced
* 2 cups veggies of choice, diced (eg. mushrooms, bell peppers, carrots, broccoli, cauliflower etc.)
* 1 cup frozen peas
* 2 cloves garlic, minced
* 1 tsp pepper
* 1.5 cups milk of choice
* 1.5 cups chicken broth
* 1-680 mL jar tomato pasta sauce
* 2 tsp Italian Seasoning
* Tsp red pepper flakes
* 3 cups L’Ancêtre’s Marbled Mild Cheddar

Put it all together:
1. Cook beef in a large pot over medium-high heat until browned, then drain. Add onion, garlic, red pepper, mushrooms, red pepper flakes, Italian seasoning, salt, and pepper; cook until veggies are tender-crisp.
2. Mix in milk, broth, tomato sauce, and uncooked macaroni. Bring to a boil, then reduce heat and cook for 15-18 minutes, stirring often. Adjust liquid as needed.
3. Remove from heat, stir in frozen peas and 1 cup of cheese until melted. Transfer to a casserole dish, sprinkle with remaining cheese, and bake at 375°F for 5-10 minutes until golden. Cool before serving.

Make sure to pick up L’Ancêtre cheese (either a family-sized block or pre-shredded) at a local retailer near you! Visit https://www.fromagerieancetre.com/en/cheeses/ to find out more!

#Ad #Partner #BackToSchool #LunchboxIdeas #OrganicCheese #FamilyMeals #LAncetreCheese

Oof 😓 When school is back in, so are tough mo

Oof 😓

When school is back in, so are tough moments like this sometimes. As parents this can be really hard to hear or witness because we often don’t want our child to feel different or to be in a body that may trigger negative comments or criticism. It’s easy to react quickly or freak out a bit by saying something like “no, no you’re not bigger!” Or “it’s ok to be bigger! You don’t have to worry!”

We often want to “fix things” and for our child not to feel sad. But that’s not our job.

Our job is to put our own fears/feelings/anxiety aside and hold space for our child and their very real feelings. As bodies shift and change during growth there will be SO much diversity in size (as well as shape, ability etc) and this can feel really hard to a child who feels their body is different from the majority.

The 3 steps I encourage you to do is 1) clarify what your child is saying or expressing and listen compassionately 2) empathize and connect with them so that they feel safe and heard 3) let them know that this connection and space is always open for them.

If you’re interested in learning more about kids and body image, and how to raise an intuitive eater, feel free to check out my @audible course “Raising Intuitive Eaters” https://www.audible.ca/pd/Raising-Intuitive-Eaters-Audiobook/

🥰

#bodypositivity #bodydiversity #backtoschool #parentingtips #parentinghacks #weightneutral #antidietculture #raisingintuitiveeaters #bodypositivekids #parentingadvice #dietitianapproved #dietitianmom #schooldays #bodyimage

Overwhelmed by the cereal aisle? 👋Yup, even thi

Overwhelmed by the cereal aisle? 👋Yup, even this dietitian mom of 3 is at times! ⁠
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But with a few key tips, you can make a choice that aligns with both your child's needs and your family's values. 🥣🥛⁠
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My family LOVES cereal. Whether it's a busy morning or we're having breakfast for dinner, it's always a staple in our cupboard.⁠
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In my latest blog post, I break down everything you need to know about picking a nutritious cereal—from reading labels and understanding sugar content to finding that perfect balance of fibre and protein. ⁠
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Want to know which cereals we keep stocked up? 🤔⁠
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👉 Comment CEREAL and I'll send you the list!⁠
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#KidApproved #HealthySnack #CerealForKids #PediatricDietitian #NutritionTips

👇[AD] Dietitian-approved “snack lunches” th

👇[AD] Dietitian-approved “snack lunches” that my kids love, in partnership with my friends at @naturesbakery 💜

Make sure to comment “snack lunch” and I’ll send you a free school-lunch cheat sheet 🙌🏻

Let’s be honest, the items kids get most excited about in their school lunches are the... snacks! So, why not build a meal-worthy “snack lunch” that your kids can be excited about opening and enjoying?

We do this often, and for good reason. It’s quick and easy for me (yay!), and my kids love helping pack them. Plus, these lunches can be just as nourishing as a “traditional” lunch. Bonus: the most often get eaten!

Here’s my “rule of 4” for building these lunches, ensuring they’re packed with the nutrients my kids need for the day:
 1️⃣ Whole grains/starches 2️⃣ Protein-rich foods 3️⃣ Fruit
4️⃣ Veggies

As a dietitian Mom, I’m a huge fan of including @naturesbakery Fig Bars in my kids’ lunches. Not only do they always get eaten (aka my kids love them), but I love that they contain a simple ingredients list with whole grains and real fruit. They’re also plant-based, dairy-free and nut-free (making them perfect for school lunches!).

A typical “snack lunch” might look like this:

Charcuterie-Style
* Meats, cheese and crackers; for plant-based families, you could swap the meat and cheese with smoked tofu slices, tempeh strips or plant-based deli slices, plant-based cheeses, and hummus, roasted chickpeas or edamame.
* Cut up fruit
* Chia pudding
* A Nature’s Bakery Raspberry Fig Bar (plant-based, dairy-free, and nut-free!)

Mediterranean-focused:
* mini naan bread/pita
* Hummus
* mini caprese salad skewers
* Nature’s Bakery Blueberry Fig Bar
* Fruit
* Dried chickpeas

Fun Finger Foods:
* energy bites
* edamame beans
* Seed and banana roll-ups
* string cheese (or dairy-free alternative)
* Nature’s Bakery Raspberry Fig Bar
* Mini carrots

If you think your kids will love snack lunches, comment “snack lunch” below for a free school lunch cheat sheet ❤️

#Ad #Partner #NaturesBakery #SnackLunch #SchoolLunchIdeas #DietitianApproved #PlantBasedSnacks

Raise your hand if you’ve got a “beige food”

Raise your hand if you’ve got a “beige food”-loving kid 🙋🏻‍♀️🍞

What I mean by “beige food” is white, starchy carbohydrate-rich foods such as bread, pasta, crackers, or rice. Guess what? I am raising both hands high because, although I’m a dietitian mom, I have 3 kids who eat beige foods (and sometimes only beige foods). Am I stressed or frustrated about it? Not even a little bit. Here’s why…

🥖 It’s totally normal for kids to love white, starchy foods above and beyond other foods. These foods are often soft, neutral-tasting and uniform in texture, which appeal to kids’ palates.
🥯 These foods are actually quite nutrient-rich! In particular, wheat-based starchy foods like bread and pasta not only provide fuel and energy for kids, but they are also a source of dietary fibre and protein (if you are serving whole wheat or whole grain varieties) and are enriched with essential vitamins and minerals like iron, thiamin, riboflavin and folic acid (if serving a white version). This means that contrary to what you might think or hear, these foods are in fact nourishing. Learn more about wheat nutrition from my friends over at @whataboutwheat
🥖 They are affordable, accessible and versatile. These foods offer busy families so many easy and nourishing meal options, not to mention that they are widely available and accessible for most. Speaking of easy meal ideas, I have a blog post featuring 80+ bento-box lunch ideas for school-aged kids here if you’re interested: https://www.sarahremmer.com/bento-box-lunch-ideas/
🍞It’s often just a phase. Remember that it’s often totally normal for kids to go through fussy eating phases where they gravitate towards only a short list of foods for a brief period of time. As long as you’re doing your job as the feeder (providing a variety of foods at appropriate intervals), you’re golden 😉

Allow your child to do their job of eating by choosing which foods they enjoy (and the amounts) out of what is served. Do your best to ride the waves of random and unpredictable childhood eating, and try to focus on creating a positive mealtime environment.

#foodneutrality #dietitianeats #parenting #feedingkids #dietitianapproved #antidietculture

I was out back-to-school shopping with my youngest

I was out back-to-school shopping with my youngest and we decided to go for brunch just the two of us. We ordered exactly what we were craving and loved every bite and moment. I didn’t encourage him to order something “healthy” or didn’t tell him to have a certain amount of bites or “slow down” or anything. We just enjoyed. We had the best conversations and it felt like true bonding time 🥰 With 3 kids and a full life, moments like this are rare it seems.

Yes food provides nutrition, but it’s so much more than that. Food is valuable for reasons other than just meeting nutrient requirements.

Think about the pleasure, joy, memories and connection that occurs with food. I have so many amazing memories centered around food, such as trips to a road-side fish taco shack in Hawaii and enjoying smores around a summer campfire with my family. I remember bonding with my grandmother as we baked homemade cookies together, and enjoying ice cream cones at the lake. So. Incredibly. Valuable.

Creating a calm, food-neutral and positive eating environment regardless of what or how much is eaten is - in my mind - a the best way to raise kids who have a positive relationship with food 💕

Fir more on creating a food-neutral home check out: https://www.sarahremmer.com/what-is-food-neutrality-and-why-is-it-important-for-your-child/

#foodneutrality #antidietculture #antidietdietitian #dietitianapproved #foodneutralhome

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