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Keto Comfort

FoodA Crisis Brings Out the Best &

Worst in People

In this Issue

Features

4 Keto Comfort Food

Columns & Departments

6 A Crisis Brings Out the Best and Worst in People

7 Miss Cathy’s Book Reviews

8 Summer Camps & Schools

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From the Editor

We hope this message finds you well in these trying times. After much internal discussion and with health and safety in mind, we decided to publish abridged April Issues of Merrimack Valley Parent and Merrimack Valley 50+ Active Life as digital editions only.

We hope the April issues contribute to a sense of nor-malcy both for you and for our community and are looking forward to resuming our full print editions in the near future.

HERE FOR YOU.The health and well-being of our patients is our first priority. Children’s Health Care will always be here to help you through life’s challenges.

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Two convenient locations: Haverhill (978) 373-6557 + Newburyport (978) 465-7121

Changes have been made to our office hours and sick call procedures. Please call for more information.

Perhaps you are one of the many who made a resolution this year to start eating healthier and getting into bet-

ter shape. Normal everyday stresses can make it hard to stick with a diet when many of us are stress eaters.

With all that is going on in the world right now, staying on track with your diet is probably the last thing on your

mind. But in a world of uncertainty, it’s important to stay in control of the things you can and not let the things you can’t control consume you.

So, before you curl up on the couch and eat half a pizza, know that there are thousands of recipes available with a click of a button that can provide that same sense of comfort and keep your resolution going strong.

One of the most popular diets right now is the ketogenic diet, mostly known as the keto diet, and there are so many recipes online that sound ab-solutely amazing. Here are just a few of the many keto comfort foods I found that I thought were worth a share.You can try making some green chile cabbage enchiladas from www.hip2keto.com. They take about 50 minutes to make and the recipe yields 7 servings.

You’ll need 1 head of cabbage, 3 cups shredded chicken, 1 cup chicken broth, 1 cup sour cream, 2 cans green chiles (7 oz. each), a handful of fresh cilantro, salt and pepper to taste, 1/2 teaspoon cumin, 4 green onions (chopped), and 1 cup shredded cheese (optional).

To begin, preheat your oven to 350 degrees.

For the sauce, add the chicken broth to a saucepan over medium heat. Bring it to a boil, then lower the heat and mix in the sour cream and green chiles. Heat thoroughly but do not boil, and make sure to stir often. Let it simmer for a bit and the sauce should thicken. Season with salt and pepper.

For the enchiladas, bring a large pot of salted water to a boil. Peel the cab-bage leaves, making sure to do it care-fully so the leaves don’t tear. Running the cabbage under warm water while you peel it can help make it easier. Throw the cabbage leaves into the boiling water for a couple of minutes, then remove and set them on a paper towel to dry.

In a bowl, mix the shredded chicken with chopped fresh cilantro, green onion, and shredded cheese (option-al). You can also season well with salt, pepper and cumin.

To assemble the enchiladas, take the cabbage leaves and place the chicken mixture inside of them. Put a table-spoon or so of the sauce in with the chicken mixture and then roll it up.

Place each cabbage roll in a baking dish and top the rest of the enchilada sauce and shredded cheese. Bake for about 20 to 30 minutes.

Or perhaps creamy sun-dried tomato and parmesan chicken noodles from www.cafedelites.com sounds more like your style and can me made in just 30 minutes.

You will need 1 tablespoon but-ter, 1 1/2 pounds skinless chicken thigh fillets cut into strips, 4 ounces fresh semi-dried tomato strips in oil (chopped), 3.5 ounces jarred sun dried tomatoes in oil (chopped), 4 cloves garlic (peeled and crushed), 1 1/4 cup thickened cream (or half-and-half ), 1 cup shaved parmesan cheese, salt to taste, dried basil seasoning, red chili flakes, and 2 large zucchini (or summer squash) made into Zoodles.

You can use a vegetable grater if you do not have a Zoodle grater. If you can’t find semi-dried tomato strips you can substitute with extra jarred sun dried tomatoes.

Heat the butter in a pan or skillet over medium high heat. Add the chicken strips and sprinkle with salt. Pan fry until the chicken is golden browned on all sides and cooked through.

Add both semi-dried and sun dried tomatoes with 1 tablespoon of the oil from the jar and add the garlic. Sauté until fragrant.

Lower the heat and add the cream and parmesan cheese. Simmer while stirring until the cheese has melted through. Sprinkle salt, basil and red chili flakes to your taste.

Stir in the zoodles and continue to sim-mer until the zoodles have softened to your liking or 5 to 8 minutes. Serve immediately.

Juicy and delicious mixed spice burg-ers from www.tasteofhome.com are definitely a comfort food must. You can make 6 patties in only 30 minutes.

You’ll need 1 medium onion (finely chopped), 3 tablespoons minced fresh parsley, 2 tablespoons minced fresh mint, 1 garlic clove (minced), 3/4 tea-spoon ground allspice, 3/4 teaspoon pepper, 1/2 teaspoon ground cinna-mon, 1/2 teaspoon salt, 1/4 teaspoon ground nutmeg, 1 1/2 pounds lean ground beef (90% lean), and let-tuce leaves and tzatziki sauce (both optional).

In large bowl, combine the first 9 ingredients. Add the beef and mix lightly but thoroughly. Shape into six 4x2-inch oblong patties.

Grill patties, covered, over medium heat (or broil four inches from the heat) for 4 to 6 minutes on each side or until a thermometer reads 160 degrees.

If desired, place the patties on let-tuce leaves and serve with the tzatziki sauce.

For a quick pick me up snack try this deviled eggs recipe from www.tasteofhome.com. You can whip up two dozen in just 15 minutes.

You will need 1/2 a cup mayonnaise, 2 tablespoons 2% milk, 1 teaspoon dried parsley flakes, 1/2 a teaspoon dill weed, 1/2 a teaspoon minced chives, 1/2 a teaspoon ground mustard, 1/4 a teaspoon salt, 1/4 a teaspoon paprika, 1/8 a teaspoon garlic powder, 1/8 a teaspoon pepper, 12 hard boiled large eggs, minced fresh parsley and ad-ditional paprika.

In a small bowl, combine the first 10 in-gredients. Cut the eggs in half length-wise. Remove the yolks and set whites aside. In another bowl, mash the yolks and then add them to the mayonnaise mixture. Mix well.

Spoon or pipe filling into the egg whites. Sprinkle with parsley and additional paprika. Refrigerate until serving.

Miss being able to indulge in a stack of pancakes for breakfast? Try this Keto low carb pancake recipe with almond flour and coconut flour from www.wholesomeyum.com. They take about 20 minutes to make and it yields about 6 servings at two 3-inch pancakes each.

Ingredients - 1 cup blanched almond flour (blanched and finely ground recommended), 1/4 cup coconut flour, 2-3 tablespoons erythritol (or any sweetener of choice), 1 teaspoon gluten-free baking powder, 5 large eggs, 1/3 cup unsweetened almond milk, 1/4 cup avocado oil, 1 1/2 tea-spoon vanilla extract (optional, but recommended), and 1/4 teaspoon sea salt (optional, but recommended).

Whisk all ingredients together in a bowl until smooth. Batter should be the consistency of typical pancake batter. If it’s too thick, add a little more milk but not too much or the pancakes will be too “wet.”

Preheat an oiled pan on the stove over medium-low to medium heat. Drop the batter onto the hot pan and form circles. Cook ad cover about 1 1/2 to 2 minutes or until bubbles start to form. Flip and cook another 1 1/2 to 2 min-utes, or until browned on both sides. Repeat with the rest of the batter.

Keto Comfort Food

By Joni Lazisky

Page 4 Merrimack Valley Parent Merrimack Valley Parent Page 5

Miss Cathy’s

Children’s Books Reviews By Cathy A. Morrow

I LOVE BOOKS

These books were generously provided by Jabberwocky Bookshop , Newburyport

Jabberwockybookshop.com

EASTER IS COMINGWritten by Tama Fortner Illustrated by Wazza Pink

B & H Publishing Group, Publishers [BH Kids]

Best for Ages 4 and up

This story begins with the story of Adam and Eve in the garden. The story continues with an illustration of the birth of Jesus on Christmas. The next part relates how Jesus cared for the sick, curing them when he was older. The Last Sup-per shows Jesus lovingly washing his disciples feet. Without being gruesome, the next section ex-plains how Jesus died, as well as, his glorious Resurrection. It is done with respect and very tastefully.

This is a gentle little story about Easter without the bunny. This story answers the question that children may have about the cel-

ebration of this holy time at Easter. I read it to my grandson and he liked it so much he asked me to read it again.

Terry Teddy and I give this book -- -- four paws up.

THE GREAT EGGSCAPEWritten by Jory John

Cover Art by Peter OswaldInterior Illustrated by Saba

JoshaghaniHarperCollins Children’s Books-An

Division of HarperCollins, Publishers

Best for Ages 3 and up

The central character in this story is Shel, an appropriate name for an egg. Shel is the narrator of the story. Shel is alone in the carton. He explains that the others some-times leave before the customers arrive and escape into the store. They hide somewhere and enjoy different Adventures. Shel pre-fers, as he says, Adventures of the imagination.

After relaxing while reading a book and enjoying a nice sleep Shel awakes to find his friends not back yet. Shel wonders if they are okay,

because they are usually back by now. “Oh, what to do?” Shel doesn’t know what to do. Should he look for them? Oh dear, that means leaving the carton. Will Shel feel safe out there? Will he even be able to find his friends, since they’re very good at hiding? Or maybe he will find them and find out something else too.

In addition to a story full of fun, there are lots and lots of stickers that you can use to decorate your own Easter eggs or anything else you want to decorate.

Terry Teddy and I give this book -- -- four paws up.

With all that is going on with our world today, I thought I would blend a bit of fun for Easter with an Easter story based upon the Bible, but for children.

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Ages 4.5 to 14Jim Loscutoff’s









Ages 4.5 to 14






Horseback Riding • Drama • Arts & Crafts & More! Transportation Available

Jim Loscutoff’s









Ages 4.5 to 14




Jim Loscutoff’s









Ages 4.5 to 14





978-475-2502

This camp complies with the regulations of the M.D.P.H. & is licensed by the Andover Board of Health

Page 6 Merrimack Valley Parent Merrimack Valley Parent Page 7

We have two kinds of people in this world. The kind that panic, hoard groceries and supplies and only care about themselves, and the kind that continues like noth-ing is going on and buys a ticket to go on vacation in the middle of the coronavirus hysteria. Most of us fall in the middle. We prepare for situations so that we can take care of our families, but we are also conscious of the fact that if we hoard all the hand sanitizer and cleaning supplies, this means that others do not have access to it. We are only making the problem worse. It’s a human reaction to feel un-ease when you go to a store and see empty shelves. It triggers your panic button and even though you know you are going to be OK, it makes you feel like you should be doing more.

It is when facing difficult moments that we find out the integrity, kind-ness and compassion in others.

What worries me the most about the coronavirus is the contagious hysteria and panic some adults are creating, and how this will affect their children.

Children are watching the adults around them and will learn how to handle difficult issues by how they react in a crisis. Adults need to stay calm so they can comfort their children’s fears.

Here is great advice I found on The-mindjournal.com: “When you can’t control what’s happening chal-lenge yourself to control the way you respond to what’s happening. That’s where your power is.”

The most important thing we can do during the next few weeks is to understand the facts about the

coronavirus so that we can prepare and take care of our families. Buy supplies like you would for a hurricane not the end of the world. Be considerate and help elderly family members and friends by asking if they need supplies when you get yours.

Don’t have the television on 24/7 this creates a feeling of unease and the hysteria of others can give you anxiety. Listen to the news once a day so that you know what is going on and then watch movies, go for walks, read, listen to music, and play games with your children.

Be sure to reassure your children and answer their questions.

Stress can weaken your immune system, so do all you can to get enough sleep, exercise, and take vitamins to boost your immune system. For years during flu season

or when I know I am going to travel I up my vitamin C intake.

Remember the vast majority of people infected with this virus will recover the most important thing we can do for our community is to stop spreading the virus, and be kind and considerate to others.

Maria Luisa Salcines is a freelance writer, and certified parent coach with The Academy of Parenting Edu-cation and Coaching in Redirecting Children’s Behavior and Redirecting for a Cooperative Classroom. Follow her on Twitter @PowerOfFamily, Instagram mlsalcinespoweroffamily or contact her on her blog Family-LifeandFindingHappy.com.

A Crisis Brings Out the Best and Worst in People

Maria Luisa Salcines

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