Kale Salad with Butternut Squash and Lentils
This is an easy and hearty salad recipe that you can make with kale from your own home garden! Kale is a green that is simple to plant and provides tons of good stuff - like folate, vitamins A, C and K, ALA and fiber.
— Recipe from Isa Does It. Photos by our Rep, Ashley H


1 butternut squash

1/4 cup of olive oil

1/2 tsp salt

2 tbsp white wine vinegar

2 tsp agave nectar or pure maple syrup

1 tsp dijon  mustard

1 1/2 tsp finely minced fresh ginger

1 clove garlic

8 oz kale, stems removed, torn into bite-size pieces (about 8 cups)

1 1/2 cups cooked brown lentils (or one 15-oz can, rinsed and drained)



1.  Preheat the oven to 425.

2.  Peel the squash and cut into 1/2 inch pieces.  Spread on a baking sheet with 1 tbsp olive oil and salt.

3.  Roast the squash in the oven for ~25 minutes. 

4.  Stir remaining 3 tbsp olive oil, vinegar, agave, mustard, ginger, garlic and 1/4 tsp salt in a large bowl.

5.  Add the kale and mix thoroughly with the vinaigrette. 

6.  Add cooled squash and lentils.  Toss to coat.  Let the flavors marinate for a bit, then serve!


Recipe courtesy of Isa Does It

Eat Up: Roasted Cauliflower and Coconut Porridge Pots
I’m on a bit of a cauliflower kick right now—it started with buffalo cauliflower bites for the super bowl, then cauliflower tacos to spice up our taco night, and now this versatile vegetable is making a lovely appearance in my breakfast routine with a new favorite recipe: roasted cauliflower and coconut porridge. Eating the same vegetables prepared the same way over and over can get a little (dare I say) boring—so I’m always trying to find unique ways to sneak them into healthy recipes for my family. Before you think cauliflower has no place at the breakfast table, think again!
— Ashley H, Ascend Rep

Cauliflower is a cruciferous vegetable (think broccoli, brussels sprouts, and cabbage family) with a host of health benefits. It is high in vitamin C and contains fiber, folate and other B vitamins, vitamin K, and many vital minerals. Due to cauliflower’s rich nutrient profile (containing compounds such as sulforaphane), it’s associated with protection from cancer and heart disease, has anti-inflammatory properties, and provides detoxifying and digestive support. Low in calories, it can also help with weight management.

I’m a happy camper when I can sneak more veggies in our meals (especially breakfast) AND they get gobbled up. This recipe is a win-win. My husband and toddler can’t get enough, and our mornings run a tad more smoothly since it is prepared in advance. Oh, and it tastes amazing. Especially topped with a spoonful of coconut yogurt, peanut or almond butter, walnuts, and crunchy coconut flakes!

Try refueling with this delicious porridge after your next morning Ascend class or even as a pre-workout afternoon snack!


Roasted Cauliflower and Coconut Porridge Pots

makes 6 servings, recipe by Alexandra Dawson, inmybowl.com


½ head of cauliflower, florets only
½ cup pure maple syrup, divided
1 tablespoon coconut oil
1 teaspoon ground cinnamon, divided
2 cups rolled oats
½ cup chia seeds
2 ½ cups canned light coconut milk, divided
1 cup Bai Molokai Coconut


Preheat oven to 425 degrees F, rack in the middle. Line a baking sheet with parchment paper.

In a food processor fitted with an S-blade, pulse cauliflower florets with 2 tablespoons maple syrup, coconut oil, and ½ teaspoon cinnamon until mixture has a ‘rice’ like consistency. Transfer to baking sheet and roast for 10 minutes.

Meanwhile, in a large bowl, stir together rolled oats, remaining 6 tablespoons maple and ½ teaspoon cinnamon, chia, 2 cups coconut milk, and Bai. Stir in roasted cauliflower and refrigerate.

Allow mixture to sit for a minimum of 4 hours- overnight, or until coconut milk and bai have been absorbed, then transfer mixture to a high speed blender with remaining ½ cup of coconut milk. Whiz until mixture is very smooth, then divide into 6 airtight tupperware until ready to serve, topped with your favorite toppings. Will keep for up to one week refrigerated. 


Kat Zajac
A Fit & Healthy Pregnancy, Part I
It’s no secret that staying active during pregnancy helps to promote a healthy pregnancy, delivery and post-partum recovery.  Indoor cycling is a great, low impact form of exercise that is appropriate for many moms-to-be!  In fact, we recently started an informal Ascend Mom’s group because we have so many riders who are pregnant and riding!  (Want in?  Email us!)
However, as our posture changes during pregnancy, so does our positioning on the bike as well as how our muscles engage to perform a proper pedal stroke.  It’s important to be aware and adjust for these changes.  It’s also important to understand the difference between normal pregnancy aches and pains, versus discomfort that can be alleviated through proper stretching, strengthening exercises and therapeutic care.
We consulted with Dr. Miranda Wall, who worked with our owner, Kat during her pregnancy last year, to share her expertise on the postural changes during pregnancy and how chiropractic care can help keep you active on the bike and make you the strongest version of yourself pre and post baby.


How your body changes during pregnancy

The postural changes of pregnancy have profound effects on many areas of your body. As the weight of your baby grows and the uterus expands, the pelvis tips to counterbalance the load. The pubic bone and tailbone move backward, increasing the arch in your lower back.

Because the spine is a dynamic structure, alignment changes in the pelvis have a ripple effect on the rest of the spine. The upper back increases its curve, which rounds the shoulders forward and head to slide forward. Too much curve in the upper back is referred to as a kyphotic (rounded) posture. So during pregnancy, women experience a compound alignment problem; increased in the curve in the upper back and in the lower back, increasing the "s" shape of the spine. As pregnancy advances, the ribcage also expands dramatically, providing needed additional space for the lungs as the uterus expands and fills the abdominal cavity.


These postural misalignments may cause:

·       low back pain

·       hip/pelvic girdle pain

·       sciatica

·       headaches

·       mid back and neck pain/tightness


Almost half of all mothers-to-be suffer from low back pain. Hormone-related joint looseness and postural changes as the baby grows contribute to reduced joint stability, potentially causing pain in the pelvis, hips, groin and low back. Sacroiliac joint dysfunction and minor misalignments in the low back and SI joint (called subluxations) are a major contributing factor. Sciatica is another common symptom that occurs during pregnancy and causes pain, tingling or numbness from the low back to the back of the leg and/or foot along with muscle spasms in this area. During the 2nd or 3rd trimester, hip and pelvic pain may occur and are closely related to low back pain. .

To compensate for these postural deviations, specific muscle groups must work harder to support the body in the upright position. Over time, these muscles shorten and become tight, and opposing muscle groups need to work less to support the body and weaken. As the belly expands, the postural deviations worsen, which in turn, further augment muscular imbalances. One example of a muscle group that commonly gets tight during pregnancy are the hip flexors. Your hip flexors run along the front of the hip and are responsible for bringing the upper leg toward the front of the body. (you use these a lot in cycling!) These muscles can become extra tight during pregnancy and can contribute to hip and low back pain. Weak abdominal muscles can exacerbate this tightness, increasing the curve of the low back and disrupting pelvic alignment.

However, you can prevent or lessen most of these conditions with chiropractic care and a prenatal exercise program that focuses on counterbalancing these effects by:

·       Stretching muscle groups that tend to over-tighten

·       Strengthening muscle groups that tend to weaken

·       Keeping your alignment balanced as your body changes


What can you expect from a prenatal chiropractic visit?

All chiropractors are trained to work with pregnant women. We use special tables that adjust for a pregnant woman's body. Hormones and weight changes can leave you sway-backed and unusually clumsy due to a rapidly lowering center of gravity, and all of this can do quite a number on your spine. At your first chiropractic visit, you will receive an exam which will be tailored to your main reason for coming in (low back pain, midback pain, headaches, or because you want to keep your alignment healthy for pregnancy and birthing). I will then let you know what I found through your history and exam and what I can do to help (Of course, if I feel that you need to be referred to another healthcare specialist or for something further, I will do so at this point.) Then I will begin your treatment. I will work on the joints and muscles using the best techniques for your body and specific issue. These will likely include soft tissue work like active and myofascial release. I may go over specific exercises and/or stretches to help you maintain your alignment between visits and help balance the musculature. If you had concerns about diet and nutrition, I will address those as well!


Preparing for Delivery

Maintaining pelvic balance and alignment is an important reason to obtain chiropractic care during pregnancy. When the pelvis is misaligned it may reduce the amount of room for the developing baby (known as intrauterine constraint). A misaligned pelvis may also make it difficult for the baby to get into the best position for delivery. With chiropractic care and a balanced prenatal exercise program, you will give yourself the best opportunity to have a healthy pregnancy and delivery, and help your body "bounce back" faster after delivery.


Contact & a special offer!

I am offering free pregnancy consults during the month of March!  My office is located in north Old Town. If you'd like to schedule a visit or redeem your free consult email me at drmirandawall@gmail.com or call 703-739-0456.  You can find out more about our practice at www.chiroassoc.net

Fight the Flu with this Anti-Inflammatory Broth
While it might feel like Spring, we are still fighting off those nasty winter bugs! Packed with super foods like turmeric, ginger and coconut milk, this anti-inflammatory concoction will help to boost your immunity and soothe your tummy!
— Kate R & rider Jess D


2 cups veggie broth 

1 tsp turmeric powder

2-3 cloves garlic, minced

1 inch fresh ginger, minced or grated

1 can coconut milk

Juice of 1/2 lemon

Fresh parsley, chopped



1.  Mix veggie broth, turmeric, garlic, ginger in a small saucepan over medium-high heat and bring to a roiling boil.

2.  Turn heat to low, add can of coconut milk and stir until combined. Add lemon juice. Stir.

3.  Serve with slice of lemon and parsley.

Is Your Kitchen Due for a Make-Over?
Is your kitchen due for a makeover? Beyond appliances, countertops, or vintage wallpaper, how are you doing when it comes to the organization and availability of smart and nutritious food options at home? It’s easy to fall into a slump when it comes to shopping and cooking at home—buying, trying, making, and reaching for the same things.  


Let's Find Out...

Quick quiz:

  • What are your go-to foods and snacks and how do they support your fitness efforts and goals?  
  • What foods are looking at you on the countertop, in the fridge at eye-level, and inside the pantry? 
  • How are you doing when it comes to buying and preparing healthy snacks and making sure the right foods in the right portions are there for you when you need them? 


8 Simple Tips for a Kitchen Makeover

Here are 8 simple tips to get you going with your own personal kitchen makeover:

  1. Organize your fridge with a section of priority foods—the ones that are best to be seen and eaten and that deserve your attention. These foods are healthier, fresher, more colorful and should be easier to get to. Put any others further to the back of the fridge or just get rid of them.
  2. Keep a large bowl of apples, oranges, pears, kiwis and other favorites on the countertop where they are ridiculously easy to get to, especially when you’re in a hurry, or on your way out the door.  
  3. Keep a water bottle filled up and in an obvious place to grab and pack it around with you.  
  4. Clean and organize your cupboards and pantry, throwing out old stuff. Group together specific products to be able to see what you’ve got and keep an inventory.
  5. Use your freezer. Portion healthy foods and put them in small bags in the freezer to easily grab when they are needed.
  6. Hide treats out of sight and keep them out of mind. Enjoy them here and there, but get rid of them if they’ve already served their purpose and are just lingering or sabotaging your best efforts.
  7. Take a few minutes to assess what needs to be done and plan ahead with a grocery list of what you really need. 
  8. Remember that the little things can make a world of difference. Taking a few minutes here and there to plan and portion can greatly simplify your days and weeks.

Good luck, and enjoy the fresh new look, and healthier options, in site, in mind!


Kat Zajacadvice, nutrition
Spaghetti Squash Lasagna Boats



3 small to medium spaghetti squash (about 5 cups cooked)

salt and fresh pepper, to taste 

1/3 cup part skim ricotta cheese

2 tbsp grated parmesan cheese

1 tbsp chopped parsley (or basil)

3/4 cup whole milk shredded mozzarella cheese


For the sauce:

1 tsp olive oil

1/2 onion, finely chopped

3 cloves garlic, minced

14 oz Italian chicken sausage

14 oz (1/2 can) crushed tomatoes (I prefer Tuttorosso)  

salt and fresh pepper, to taste

2 tbsp chopped basil

1 bay leaf



1.  Preheat oven to 400ºF. Cut spaghetti squash in half lengthwise and scoop out seeds and membrane. Season lightly with salt and black pepper; bake about 1 hour, or longer if needed on a baking sheet, cut side down. 

If you prefer the microwave, cut squash in half lengthwise, scoop out seeds and fibers and place on a microwave safe dish and cover. Microwave 8-9 minutes or until soft.

2.  In a small bowl combine the ricotta cheese, 2 tbsp parmesan cheese and parsley.

3.  In a large deep sauté pan, heat oil and add onions and garlic; sauté on medium-low for about 3 to 4 minutes, until soft. Add the sausage and cook, breaking up into smaller pieces until browned and cooked through. When cooked, add the crushed tomatoes and adjust salt and pepper to taste. Add the bay leaf and cover, reducing heat to low. Simmer 20 to 30 minutes, then add in fresh basil at the very end.

4.  When spaghetti squash is cooked, let it cool for about 10 minutes keeping the oven on. If you microwaved this, preheat the oven to 400°F.

5.  When the spaghetti squash is cool enough to handle, use a fork to remove flesh, which will come out in spaghetti looking strands reserving the shells. Drain the squash on a paper towel to soak up any excess liquid, then toss with half of the sauce. Place the spaghetti squash back into the 6 shells and place on a baking sheet.

6.  Top each with remaining sauce, 1 tbsp ricotta cheese mixture, and 2 tbsp mozzarella cheese. 

7.  Bake in the oven for 20 – 30 minutes or until everything is hot and the cheese is melted.

Superhero Muffins

From the Run Fast.  Eat Slow. Cookbook

by Shalane Flanagan and Elyse Kopecky

Yield: 12

These muffins were designed for superheroes like you. They're packed full of veggies, and are sweetened with maple syrup instead of refined sugar. In addition, almond flour and whole-grain oats replace nutrient-stripped white flour.

And don’t fear the butter. Fueling up with healthy fats is a great way to start your day. Fat helps transport important vitamins throughout your hardworking body and will help keep you satisfied longer.  As a bonus, these muffins are gluten-free. 

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• 2 cups almond meal
• 1 cup old-fashioned rolled oats (use gluten-free if sensitive) • 1/2 cup chopped walnuts
• 1/2 cup currants or raisins, optional
• 2 teaspoons ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1 teaspoon baking soda
• 1/2 teaspoon fine sea salt
• 3 eggs, beaten
• 1 cup grated zucchini (about 1 zucchini)
• 1 cup grated carrot (about 2 carrots)
• 6 tablespoons unsalted butter, melted
• 1/2 cup Grade B maple syrup
• 1 teaspoon vanilla
• paper muffin cups


Arrange a rack in the center of the oven and preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups.

In a large bowl, combine the almond meal, oats, walnuts, currants or raisins, if using, cinnamon, nutmeg, baking soda, and salt.

In a separate bowl, mix together the eggs, zucchini, carrot, butter, maple syrup, and vanilla.

Add the wet ingredients to the dry ingredients, mixing until just combined.

Spoon the batter into the muffin cups filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, about 25 to 35 minutes.

Tip: Keep a batch in the freezer for a sweet grab-n-run breakfast. Simply defrost on low power in the microwave

Building a Better Version of Your Salad
Why should salads be your new jam? Because contrary to popular opinion, salads CAN be exciting and allow you to be creative with your ingredients. Salads are no longer just bland lettuce, cucumbers, and carrots, but easy to use and nutrient-dense foods. We are here to help with some suggestions on how exactly to top off your salad with foods that will easy to make ideas that are geared towards people with an active lifestyle.
— Skylar

Your foundation

Feel free to do all of one, or half and half—either way, you can’t go wrong!

A)   Greens: Even if you are someone who doesn’t regularly crave a big bowl of greens, we encourage you to add even a small amount, or sauté some in a light amount of Spanish olive oil to add some flavor. Our favorite greens include spinach, kale, and char. We grew up hearing that we need to eat our greens—but why? These green veggies in particular are high in chlorophyll which helps alkalize the body. This means that they will help reduce inflammation (which can surely help after a ride or body class) and improves bone health. Chlorophyll also cleans and provides oxygen to the blood, which is a natural performance enhancer. More clean and available oxygen = increased endurance + less fatigue + improved recovery time.

B)    Quinoa: Besides being sexy, quinoa is one of our favorites for the high quality protein it contains. Quinoa is about 20% protein, and is high in B vitamins, which help better convert carbohydrates into energy more efficiently.

Seeds and Nuts: Salad toppings

A) Pumpkin seeds: A great source of iron, protein, and magnesium. All my fellow vegans & vegetarians out there - this is especially important for those who do not eat red meat.  You may be surprised to know that a cup of pumpkin seeds has the same amount of iron as a serving of dark meat turkey! Foods that are rich in iron are more easily absorbed when eaten with foods that are high in vitamin C (kale, red pepper, oranges, grapefruit).

B) Sesame Seeds: An excellent dose of calcium as well as other minerals like copper, zinc, and iron, and is easily absorbed by the body. If you’ve never looked up the nutritional profile of sesame seeds, you may want to Google that!

C) Almonds: High in vitamin B, fiber, and antioxidant, almonds have one of the highest nutrient levels of all nuts.

D) Walnuts: High in B vitamins, potassium, and magnesium. Walnuts are found to help maintain adequate electrolyte levels in the body and help prolong hydration—which is especially important with how much we sweat!


As I said, many of our seed and nut (and even veggie) friends have more protein than many of us realize! Below are a few easy protein sources, depending on your dietary and taste preferences.

A)   Legumes: High in protein, fiber, vitamins and minerals. Some of our favorites are lentils and chickpeas for their versatility. Fun fact—one cup of lentils contain 20% of your daily B6 (which gives you energy), 36% of your daily iron needs, and 36% of your daily protein!

B)    Eggs: Have all 9 amino acids, making them a complete protein and good source of B12 and vitamin D. Try to buy “pastured” eggs, because the “free-range” and “cage free” don’t quite tell the whole story of the conditions of the animals.

C)    Fish: An easily digestible source of protein. Fish is also high in omega-3s which help with inflammation, as well as being high in B vitamins and magnesium. Always buy “wild” caught fish!

D)  Grilled Meat:  If/When you do eat meat, invest in top notch quality: local, grassfed, pasture raised.  Throw it on the grill with some sea salt, onion & garlic powder and then slice up once cooled.

Here’s Where The Party Starts

A)   Roasted Veggies: While “roasting” vegetables can take out some of the nutritional benefit, they are delicious and still incredibly healthy. Try cutting some of your favorite veggies and spraying with olive oil and baking in the oven until browned to preference. My all time favorite is roasted beets because they are rich in antioxidants and high in anti-inflammatory compounds which can greatly improve endurance and recovery time! Roasted carrots, asparagus, and squash are some other great options!

B)    Raw Veggies: It is important to try to incorporate even a small amount of raw vegetables. Red, orange, and yellow peppers are our pick—they’re sweet, give your salad some texture, and are incredibly high in important vitamins and minerals. For instance, one medium red pepper has 253% of your daily vitamin C needs!

C)    Berries: If you’re going to have fruit, or just love a sweet component to your salad, berries are the way to go. While fruit gets a bad rap for being high in sugar, a small amount of berries can help fight sickness with the high amounts of antioxidants they contain.

D)   Avocado: Eating fat does not make us fat—eating foods that are chemically processed and loaded with artificial fats and ingredients—that could make us fat. Avocados are a fruit that is basically all fat, and it’s amazing! Avocados are rich in monounsaturated fatty acids, which help fight inflammation and their specific type of fat content makes it easy for the body to better absorb fat-soluble nutrients.

Naked, or Dressed?

When you add all the amazing add-in's listed above, you might find you don't even need dressing!  However, if a salad without dressing feels naked to you, here are two great options:

A)   Asian-inspired: About ½ cup sesame oil, ¼ cup rice vinegar, and ¼ cup liquid aminos (tastes similar to soy sauce but without all the junk and MSG). Liquid aminos contain proteins from soybeans and have no added salt (you can find at whole foods).

B)    Refreshing: About 1/4 cup apple cider vinegar, 3/4 cup olive oil, fresh stem of rosemary, sea salt, and garlic (shake all in a container and let sit to let the rosemary flavor build). Try to use “unfiltered, raw” apple cider vinegar, such as Bragg's.

Kat Zajacrecipes, salads
Creamy Asparagus & Cauliflower Soup


Yield:  8 cups of soup

2 tablespoon extra virgin olive oil

3 chopped cloves garlic (you can also add diced onions, leeks, shallots, etc at this point as well)

*6 cups chicken broth, or water 

1 head cauliflower cut into small florets (about 1 3/4 lb)

2 pounds asparagus, trimmed

salt and pepper to taste

cayenne pepper to taste


1.  Heat olive oil in a large pot over medium heat. Cook and stir garlic in hot oil until fragrant, about 1 minute. Stir chicken broth, cauliflower, cayenne pepper, salt, and black pepper into garlic. Bring to a simmer, reduce heat to medium-low, and cook until cauliflower is tender, about 15 minutes.

2.  Stir 2 pounds asparagus into cauliflower mixture and increase heat to high. Cook until asparagus is tender but still bright green, 5 to 6 minutes.

3.  Blend soup with an immersion blender until smooth; season with salt and black pepper. Ladle soup into bowls and garnish with flower petals and diced asparagus tips.

Optional:  You can add chopped onions, leeks, or shallots and saute them with the garlic.

Kat Zajacrecipes, vegetarian, vegan, soup
Guest Blogger: Meet Heather from Mom Made Foods
Meet Heather from Mom Made Foods. A mom & business owner who is sharing her valuable advice on how to feed your hungry family with healthy foods, while staying on budget! PS - both my kiddos gobbled up the Mom Made Foods chicken apple meatballs! Find them at the Old Town Whole Foods!
— Kat

Learn the whole story of mom made foods here.


Eat Healthy, Stay on Budget, Strive to Thrive

We’re just beyond three weeks into 2017 and now is the time when the resolutions become really tough to maintain. Thanks to discovering a home at Ascend Cycle the exercise resolutions are a bit easier and much more enjoyable for me this year!   

To truly “ascend” however, we need to keep clean, healthy food in our pantries to fuel our bodies. I created a few tips and tricks for getting a healthy meal on the table that won’t break the bank, and – depending on where you live – have almost everything on your shopping list delivered right to your door. Instead of waiting in line at the store, hanging out at red lights or piling all the kids in the car, you can relax and spend some quality time with friends and family.

Tip 1 – Make your list ahead of time

Know exactly what you need before you head to the store. Pen and paper seem to be our tried and true method of note taking, but list making apps are super great too! Shelf Scouter and Any List are two of my favorites.

Tip 2 – Meal plan

Take 30 minutes at some point during the week(end) and plan out what you’ll have for dinner that week. I swear by a meal planning weekly subscription with The Six O'Clock Scramble. Whether you create a spreadsheet with ingredients, recipes and the like, Pinterest boards of awesome crockpot dishes, or let the Scramble's service do it for you, you’ll breathe easier knowing that you have a few ideas when the week starts and the family inevitably asks “what’s for dinner?” or schedules have to be moved around because a soccer game is the same time as ballet rehearsal! As soon as I’m done building our meal plan for the week, I write the recipes next to each day of the week on a chalk board in our kitchen. It helps the whole family feel organized going into the week.

Tip 3 – Order online

Take advantage of online shopping to get your groceries delivered right to your door! Services such as Instacart offer door to door service without getting off the couch. Fresh veggies, fruits, meats, pastas, sauces, and more are all available – often at the same price as your regular store. You’ll have more time to spend at spin class, and no one tugging on you at the checkout line for those pesky M&Ms that just happen to be at eye level. In the coupons section, you’ll find coupons for Mom Made’s products.

Tip 4 – Keep some easy, healthy options on hand

Inevitably all of us have those evenings where dinner seems impossible. For us it is once a week when both kids have an activity. Keep some easy, healthy foods in your freezer. It’s the reason I created Mom Made Foods - to have a healthy dinner for the family in two minutes that will not compromise my nutritional standards. Mom Made’s meatballs are an excellent source of protein regardless whether you have kids at home. I’ve put coupons on the desk at Ascend for Mom Made Foods. You can find our products in freezers locally at Whole Foods, Safeway, Wegmans, etc. 

Tip 5 – Get the kiddos involved

Every chef needs a sous chef right? Let the little ones belly up to the kitchen counter and teach them the finer art of slicing and dicing veggies, rolling out dough, measuring flour and layering up lasagna. Classic dishes like meatloaf will really get their hands dirty (be sure to wash hands afterwards!) and baking cookies will make even the sourest of homework frowns turn upside down. Since older kids can handle some chores they can help with cleanup and setting the kitchen table. Give mini chefs a different job each night, so they get the full range of what it really means to be on Chopped Junior! Eat healthy, stay on budget, strive to thrive.