Healthy Living Reality

Tag: dinner

  • Stress-Free Ways to Get Your Kids to Eat Whole Grains at Dinner

    We’ve already covered why whole grains matter, and about kids falling short of recommendations for whole grain consumption. The last couple of blog posts covered stress-free ideas for whole grains at breakfast and lunch to help close that gap. Now let’s talk about dinner. No matter how tired you are or how picky your kids may be, whole grains can fit into family-friendly meals without much effort. From pasta and tacos to burgers and soup, here are stress-free dinners with whole grains. They also have fiber and protein. 

    1. Whole-Grain Burger

    Whole-grain burger buns are easy to come by, and are often available in store brands. Toast them slightly for a better taste and texture. If your kids like something creamy on them, spread a thin layer of pureed ripe avocado or light trans fat-free margarine spread. Try a lean ground turkey patty, a veggie burger patty, or a black bean burger patty. If your kids won’t go for a non-beef patty, at least serve 93% lean ground beef to reduce saturated fat. 

    450 calories, 8 grams of fiber, 28 grams of protein

    What’s in it: 4 ounces of lean ground turkey, whole-grain bun, 1 cup of vegetables roasted with 2 teaspoons of olive oil, and fruit with a sprinkle of nuts or seeds

    Pro Tip: Serve the burger with a fun finger food like baked zucchini or carrot sticks with olive oil and salt to taste, or baked kale chips. Let them dip their vegetables into ketchup. 

    2. Mac and Cheese

    Whole-grain pasta is one of the whole-grain alternatives that’s most palatable compared to refined grains. Keep mac and cheese as a comfort food, but turn it into a healthy meal at the same time by using whole-wheat elbows, rotini, or penne instead of white pasta. 

    400 calories, 7 grams of fiber, 18 grams of protein

    What’s in it: Per serving, 1 cup of cooked pasta, ½ cup of cheese sauce made with low-fat cheese, skim milk, and pureed butternut squash, plus chopped broccoli florets, and fruit.

    Pro Tip: Let kids choose their favorite shape of pasta. If they prefer, swap cheese sauce for marinara sauce and parmesan cheese. They’ll still get vegetables, protein, and calcium. For a fun crunch on top, bake the mac and cheese like a casserole and add whole-grain breadcrumbs. 

    3. Taco Night

    Tacos can be a family favorite because they’re easy to make and fun to eat. Serve lean ground turkey plain or with Mexican seasoning. Offer whole-grain corn shells or tortillas, or whole-wheat flour tortillas. Side and toppings like beams, avocado, and grilled vegetables can round out the meal. 

    Serve ground turkey, chicken, or beans for your tacos. Add sweetness with corn or mango.

    500 calories, 10 grams of fiber, 26 grams of protein

    What’s in it: 2 whole-grain corn shells, 3 ounces of lean ground turkey, 1 ounce of shredded cheese, side of ½ cup beans, salsa, slices of avocado, grilled onions and peppers

    Pro Tip: Serve it as a make-your-own taco bar so kids feel like they have a choice in what they eat. Require them to choose one item from each group to make sure they get their vegetables. Options like homemade salsa with fresh or canned tomatoes, grilled vegetables, and cauliflower rice can be good choices for kids and parents.

    4. Stuffed Zucchini Boats

    Zucchini is popular among kids. It’s a vegetable that is soft and without strong flavors. Halve zucchini, cook them, hollow them out, and make a tasty filling with the zucchini flesh, tomato sauce, parmesan or mozzarella cheese, and your choice of cooked whole grain like brown rice, whole-wheat pasta, barley, or quinoa. Bake until the cheese is melted. 

    400 calories, 6 grams of fiber, 16 grams of protein

    What’s in it: Per person, serve 1 small zucchini (2 halves), ½ cup of cooked whole grain or ¼ cup of breadcrumbs, marinara sauce, and 1-2 ounces of cheese. 

    Pro Tip: Whole-wheat breadcrumbs are another good choice for a whole grain. Mix them into the filling along with Italian herbs. For a crunchy topping, add a few sunflower seeds or sliced almonds on top.

    5. Savory Zucchini Pancakes

    Pancakes for dinner feel like a treat because they’re surprising. Kids can also enjoy the contradiction of breakfast for dinner in the form of savory pancakes. Like the above recipe, this dinner recipe also takes advantage of kids liking zucchini. Add grated onion if your kids want. 

    Crispy zucchini pancakes for dinner can be a great way to get kids to eat vegetables and whole grains.

    380 calories, 6 grams of fiber, 14 grams of protein

    What’s in it: For two servings, ½ cup whole-wheat flour, 1 cup grated zucchini, ¼ cup parmesan or mozzarella cheese, 2 eggs, olive oil for frying. Serve with a side of fresh fruit and ½ ounce of nuts or 1 tablespoon of peanut butter. 

    Pro Tip: Pat the zucchini very dry to get pancakes with a better texture. For a different flavor, experiment with different kinds of cheese like cheddar or feta. 

    6. Sweet Pumpkin Pancakes

    If your kids love breakfast for dinner, try pumpkin pancakes as a contrast to savory zucchini pancakes. The whole grains come from oats. Use whole-wheat flour instead of white for extra whole grains and a heartier texture. Eggs add protein. 

    460 calories, 8 grams of fiber, 16 grams of protein

    What’s in it: For 4 servings, soak 1 cup of oats in 1 cup of warm milk. In another bowl, blend 1 cup of whole-grain or white flour, 2-3 teaspoons of baking powder, 1 teaspoon of cinnamon, 2 tablespoons of sugar, and ½ teaspoon of salt. In a small bowl, beat together 3 eggs and 1 cup of pumpkin puree. Mix everything together, adding 1-1 ½ cups of milk to thin the batter. Beat briefly, then cook on a girdle on each side. Serve with 1 tablespoon of peanut butter and a small apple, sliced.

    Pro Tip: Try serving the pancakes with different toppings like sliced banana, cooked berries, yogurt, or cottage cheese. For a treat, cook mini chocolate chips with the pancakes. 

    7. Chicken Noodle Soup

    Homemade chicken noodle soup is easier than you may think, and kids enjoy it. Use whole-grain spaghetti for noodles, keeping them intact if your kids love to play with them. You can make a big batch to refrigerate or store for later.

     

    A hearty bowl of chicken noodle soup can be a balanced meal. Top with cheese for extra calcium.

    350 calories, 7 grams of fiber, 17 grams of protein

    What’s in it: For four servings, include 4 cups of low-sodium broth, 4 ounces of whole-wheat pasta, 4 cups of vegetables like zucchini, carrots, onions, and green peas, and 2 cups of cooked skinless chicken, diced or shredded. Serve with whole-grain crackers on the side or on top.

    Pro Tip: Take shortcuts however you can! Use any leftovers like cooked whole-grain pasta, or swap brown rice if that’s what’s in your fridge. Fresh or frozen vegetables both work fine. Use leftover cooked chicken, or make it with leftover rotisserie chicken. It’s also a great post-Thanksgiving soup for turkey. 

    How do you add whole grains to dinner or any other meal or snack?

  • Healthy Kid-Friendly Breakfast-for-Dinner Recipes (11–15): Quick & Easy Ideas

    Here are ideas 11-15 in the final installment of a three-part breakfast-for-dinner series. (Here is the first part and here is the second part if you missed them!). Again these recipes are designed to be fun for kids by serving elements of breakfast like waffles and eggs at dinnertime. The recipes have protein, fiber, and fruits and vegetables, and they’re easy to make and clean up. They’re also easy to modify to suit picky kids and grown-up tastes and needs. 

    11. Vegetable Omelet with Waffle and Poached Pear

    350 calories, 18 grams of protein, 5 grams of fiber

    Prep tips: Cook ripe pears in a small amount of water until very soft. Slice or dice and set aside. Saute vegetables like spinach, mushrooms, zucchini, or bell peppers. In a bowl, whisk eggs or egg whites with milk. Pour into the pan and cook. Serve with a toasted frozen whole-grain waffle topped with plain yogurt and pears. Top with cinnamon if desired. 

    Why it’s great: Frozen waffles save time, and kids love the variety of surprising tastes for dinner. 

    Nutritional highlights: Eggs and mushrooms have vitamin D, and pears have lignan, which is a special type of fiber. 

    12. Your-Way Smoothie Bowl

    350 calories, 10 grams of protein, 7 grams of fiber

    Prep tips: Let each child choose their own components. Start with cottage cheese or yogurt, then offer vegetables like carrots, spinach, or kale. Sweeten the smoothie bowl with favorite fruit like bananas, berries, or melon. For thickness, offer ripe avocado or peanut butter. Let kids top their bowls with oats, seeds, cereal, or crumbled whole-grain crackers. 

    Why it’s great: Kids love choosing their own components and sprinkling toppings at the end. Grown-ups can appreciate a break from cooking. 

    Nutritional highlights: It has calcium, healthy fats, protein, fiber, whole grains, vegetables, and fruit – all in one bowl!

    13. Whole-Grain Waffle Egg Sandwich

    420 calories, 14 grams of protein, 7 grams of fiber

    Prep tips: Cook an egg. Spread a small amount of mashed ripe avocado on two frozen and thawed whole-grain waffles. Place the egg and a slice of cheese on a waffle, and top it with the other waffle. Serve with a banana or other fruit.

    Why it’s great: Grown-ups can feel good about serving something healthy without cooking much, and kids love feeling like they’re eating “junk food” for dinner.

    Nutritional highlights: It has protein, fiber, and heart-healthy monounsaturated fats. 

    14. Breakfast Burrito

    320 calories, 15 grams of protein, 6 grams of fiber

    Prep tips:Add scrambled egg and a slice of American cheese to a whole-wheat tortilla. Adults may like it with salsa, beans, and lettuce.

    Why it’s great: It’s compact and easy to transport. Take it anywhere!

    Nutritional highlights: Small but mighty, it’s filling with protein and fiber. 

    15. Sweet Potato Egg Nests

    Prep tips: Toss grated or spiralized sweet potato or spaghetti squash with olive oil, salt, and pepper. Divide into nest-sized piles on a cookie sheet with foil and cooking spray. Bake for 10 minutes, then crack an egg into the center of each nest. Back until the eggs are set. Serve with avocado or fruit.

    Why it’s great: Includes kid favorites like eggs and sweet potatoes, and adults like using whole foods instead of processed options

    Nutritional highlights: It’s high in fiber, protein, and beta-carotene. 

    With these final five recipes, you now have 15 ways to make breakfast-for-dinner both healthy and family-approved. From finger foods to bowls, savory bites to sweet twists, you’ve got plenty of inspiration to keep mealtime exciting without sacrificing nutrition. Whether you pick a favorite or rotate through all 15, your family can enjoy balanced dinners that feel fresh, fun, and easy any night of the week.

    With these final five recipes, you now have 15 ways to make breakfast-for-dinner both healthy and family-approved. From finger foods to bowls, savory bites to sweet twists, you’ve got plenty of inspiration to keep mealtime exciting without sacrificing nutrition. Whether you pick a favorite or rotate through all 15, your family can enjoy balanced dinners that feel fresh, fun, and easy any night of the week.

  • Quick and Healthy Kid-Friendly Breakfast-for-Dinner Ideas (Recipes 6–10)

    6. English Muffin Egg Pizza

    290 calories, 17 grams of protein, 3 grams of fiber

    Prep tips: Spread marinara sauce on whole-grain English muffin halves, or use whole-wheat tortilla or sliced whole-wheat bread as a base. Distribute whisked eggs or egg whites. Add sliced tomatoes or diced vegetables and top with low-fat shredded cheese. Toast or broil until the egg is cooked. 

    English muffin pizzas can be topped with any number of great options like eggs, cheese, and spinach.

    Why it’s great: Kids love pizza in all forms, and this is a high-protein, low-fat option with minimal clean-up.

    Nutritional highlights: It’s high in protein and calcium, and adding tomatoes and tomato sauce adds lycopene and fiber. 

    7. Sweet Breakfast Pasta Bowl

    280 calories, 10 grams of protein, 5 grams of fiber

    Prep tips: Toss cooked whole-grain pasta with plain yogurt or Greek yogurt, or use cottage cheese if you prefer. Stir in sliced or mashed banana and fresh or frozen berries, and serve warm or cool. Add a sprinkle of seeds or nuts if desired. 

    Why it’s great: Kids can enjoy a sweet dinner, while grown-ups can appreciate using leftover pasta and fresh or frozen fruit. 

    Nutritional highlights: It’s a source of whole grains, calcium, antioxidants, and fiber. 

    8. Chicken Egg Cups

    250 calories, 20 grams of protein, 2 grams of fiber

    Chicken egg cups freeze nicely and make fun finger foods. Add more egg whites for extra protein, or stir in blueberries for a sweet surprise.

    Prep tips: Chop and cook vegetables like spinach, tomatoes, zucchini, corn, carrots, bell peppers, and peas. Frozen thawed vegetables and leftover vegetables also work. Toss beaten eggs with vegetables in a bowl. On a separate cutting board, dice cooked skinless chicken and place it in sprayed, lined muffin tin cups. Pour the egg mixture over it, and bake for 15-20 minutes or until the eggs are set. Serve on their own or with fruit, whole-grain crackers, or mini bagels.

    Why it’s great: Parents love that it’s high in protein for the kids, low in carbs for adults, and a delicious way for everyone to eat more vegetables. Kids love that it’s a finger food and full of colorful vegetables.

    Nutritional highlights: It has two sources of protein – chicken and egg – and is low in carbohydrates. 

    9. Apple Cheddar Quesadilla

    270 calories, 12 grams of protein, 4 grams of fiber.

    Prep tips: Slice or dice apples. Add low-fat shredded cheddar or any other cheese to whole-grain tortillas. Sneak in diced tomatoes or chopped spinach if desired. Top with another tortilla and toast. Cut into wedges to serve. 

    Fill whole-grain tortillas with cheddar cheese and add sweet apples or colorful vegetables for a wholesome dinner.

    Why it’s great: Kids love quesadillas with melty cheese. Adults can enjoy contrasts like salty, creamy melted cheese and sweet, crunchy apples.

    Nutritional highlights: Calcium for bones, protein and fiber for fullness

    10. Avocado Cottage Cheese Toast Sticks

    320 calories, 12 grams of protein, 5 grams of fiber

    Prep tips: Puree ripe avocado with cooked broccoli florets and low-fat cottage cheese to make a creamy dip. Slice whole-grain bread into strips, toast it, and serve. Alternatively, serve brown rice cakes or whole-grain crackers for dipping.

    Why it’s great: Kids can enjoy a green, creamy dip and the experience of dipping for dinner, while grown-ups can also dip vegetables for additional nutrients. 

    Nutritional highlights: The dip has healthy fats, vitamin E, and protein.

    These five new ideas add more ways to get nutritious, appealing dinners on the table fast. They can fuel growing kids and healthy adults, while bringing comfort and joy due to breakfast elements at dinner. Remember to check recipes 1-5, and watch for breakfast-for-dinner recipes 11-15 coming soon!

  • Quick and Healthy Kid-Friendly Breakfast-for-Dinner Ideas (Numbers 1–5)

    Try “breakfast for dinner” when you want to put a smile on your children’s faces but you need something quick, easy, and healthy. Use classic breakfast components like eggs, pancakes, waffles, and even boxed cereal, but give them a twist for dinner. The following 5 meals can liven up your dinner table, and each has fiber, protein, and at least 1-2 servings of fruit or vegetables. 

    If you missed it, here are our previous healthy dinner tips for families!

    1. Pasta Frittata

    300 calories, 18 grams of protein, 4 grams of fiber

    Why it’s great: Kids can enjoy it as a finger food when you slice it, and adults can appreciate using leftover pasta and having a one-pot meal. 

    Prep tips: Use leftover cooked whole-grain pasta like spaghetti or penne. Stir it gently with beaten eggs and diced vegetables such as spinach, tomatoes, or cooked diced carrots or frozen peas. Baked in a pan until the eggs are set. Slice to serve. Add tomato sauce and parmesan cheese if desired. 

    Eggs with vegetables are already a favorite food – add pasta to make them more balanced and exciting!

    Nutritional highlights: Eggs have protein, and whole-grain pasta and vegetables have fiber.

    2. Cheesy Oatmeal

    420 calories, 12 grams of protein, 5 grams of fiber

    Prep tips: Cook oatmeal as usual. Stir in a bit of milk or almond milk and some low-fat cheddar cheese just like you were making a low-fat cheese sauce for mac and cheese. Add chopped broccoli florets or peas for vegetables. Kids who like crunch may also enjoy a topping of sunflower seeds or chopped peanuts. 

    Why it’s great: Oatmeal is familiar and friendly, just like mac and cheese. This cheesy whole-grain dish is simple to make in minutes. 

    Nutritional highlights: Fiber, protein, and calcium come together without a fuss.

    3. PB and Stewed Apples on Bagel

    420 calories, 12 grams of protein, 5 grams of fiber

    Prep tips: Chop or slice apples and stew them in a bit of water on the stovetop or in the microwave. Leave them plain or add cinnamon. Puree into applesauce if you prefer, or leave the apples in chunks. Spread peanut butter on whole-grain bagel halves, and top with apples. 

    Why it’s great: It’s easy, inexpensive, and guaranteed to be a hit. 

    Nutritional highlights: Enjoy a PB and ”J” sandwich with no added sugars. Whole-grain bagel, apple, and peanut butter all add fiber. 

    4. Breakfast Tacos

    270 calories, 15 grams of protein, 4 grams of fiber

    Prep tips: Scramble eggs or egg whites with spinach, diced bell peppers, or other vegetables like cut cooked green beans or grated zucchini. Spoon into whole-grain corn taco shells, and top with blueberries or other fruit.

    Why it’s great: It’s a balanced meal that offers portion control, protein, and fiber, and kids love crunchy taco shells and the fun contrast of savory tacos with sweet fruit. 

    Nutritional highlights: Vegetables add fiber, vitamin C, and potassium, while eggs provide every essential nutrient except vitamin C. 

    5. Zucchini Carrot Ribbon Pancake Wraps

    Prep tips: In a bowl, combine beaten eggs with grated zucchini and carrot, whole-wheat flour, and salt and pepper. Stir briskly to blend into a thin batter; don’t overbeat. Cook thin pancakes in a pan with cooking spray. Wrap them around shredded low-fat melted cheese, cottage cheese, or cream cheese to serve. Kids may also enjoy crunchy whole-grain cereal like plain Cheerios or shredded wheat. 

    Stuff egg-based vegetable pancakes with protein, and your kids may not realize they’re getting a healthy dinner!

    Why it’s great: Pancakes feel like breakfast, but they’re savory and fun to eat. A “side” of cereal can be an even more special treat. 

    Nutritional highlights: These pancakes have protein, vegetables, fiber, and calcium, but your kids will love them. 

    Try these recipes, and customize them your way or however your children like. Add protein with turkey or meatless sausage or bacon, ground turkey, or chicken, or swap different fruits and vegetables. Make them family favorites however you like!

    Stay tuned for more breakfast-for-dinner ideas to keep yourself sane, your children happy, and your family healthy!

  • Healthy Hot Dogs and Hamburgers for Kids and Parents: Quick & Family-Friendly Ideas

    Hot dogs and hamburgers are easy, quick, and kid favorites, but they can be among the least healthy choices for a family meal. Still, with a few swaps, you can make them healthier. Healthy hot dogs and burgers with high-fiber sides can be easy to make and kid-friendly. Here are tips for cutting back on saturated fat and refined carbs and adding protein and fiber, while keeping kids’ tastes buds in mind. 

    Choose a Healthier Hot Dog

    A standard beef or pork hot dog is high in saturated fat and cancer-causing nitrates. It’s not even that high in protein, with 5 grams of protein, or 10% of the daily value, in a classic wiener. Protein helps your kids grow and it helps you stay full for longer, which makes weight management easier. 

    Turkey franks are slightly better. They’re lower in saturated fat and don’t have red meat, which is linked to heart disease risk. But they’re still not great. They have cancer-causing nitrates just like beef dogs do, and they only have 5-6 grams of protein.

    For a much healthier choice, try veggie dogs. They’re free from nitrates and cholesterol, and they’re low in saturated fat. They’re also higher in protein. A jumbo veggie dog, for example, has about the same amount of calories as a beef or turkey dog, with 100 calories, but it has no nitrates, no cholesterol, and 14 grams of protein. 

    Better Burger Alternatives

    Don’t do it! A burger and fries can have over 1,000 calories, but with just a bit more effort, you can serve a nutritious, high-protein meal!

    Burgers can be higher in protein than hot dogs, but for the sake of your health and your children’s health, consider alternatives to regular beef burgers. A 4-ounce beef patty made with 85% lean ground beef has 240 calories and 6 grams of saturated fat. That’s about a quarter of the daily limit for saturated fat. Plus, red meat – even lean red meat – can increase risk for heart disease due to the way your body metabolizes it. 

    Try a lean ground turkey burger instead. Look for 90-95% lean. Keep it from being too dry by adding a bit of grated zucchini, a splash of milk, or beaten egg. A tablespoon of light mayo or a few squeeze of ketchup can also help. Be sure not to overwork the meat when you’re shaping it. 

    Here are some other alternatives to offer. 

    • Skinless chicken is a great lean option. Bake or grill it for kids who like simple foods. 
    • If your children like chicken nuggets, make healthier versions. Dip chicken tenderloin in egg whites and coat it with whole-grain cracker crumbs or breadcrumbs, oats, or almond meal. Bake it on a sprayed cookie sheet.
    • Veggie burgers. They’re fun for kids who like colors and textures. Different varieties may have garbanzo beans, black beans, yellow corn, green peas, orange carrots, quinoa, oats, and more. 

    Whole-Grain Buns and Wraps

    Why waste space and calories with a white bun when a whole-wheat bun is just as easy to come by? Both hot dog and hamburger buns are usually available in a generic or store brand version, so they’re affordable. Whole-grain tortillas can also be great choices for hot dogs. Kids get a kick out of a rolled-up hot dog. 

    Choosing a whole-grain bun is an easy way to boost whole grains and fiber. That’s important because a typical American gets less than half of the recommended amounts of whole grains and fiber, but these are linked to lower risk for obesity, type 2 diabetes, and heart disease. Remember to offer the bun toasted if your children may enjoy it more that way.

    For yourself, consider portion control. A smaller, store-brand whole-wheat hamburger bun can have about 120 calories. A national brand, larger bun can have 200 or more calories and 35 or more grams of carbohydrates. 

    If you’re going low-carb, consider a low-carb tortilla, low-carb wrap, or naked dog or burger. 

    Sneak More Nutrients into the Burger

    You’ve given your kids a great start with a whole-grain bun and lean protein for the filling, but it’s okay to push for more! If your goal is to get as much nutrition as possible into the burger and your child’s belly, here are some more ideas. 

    • Mashed or pureed ripe avocado for heart-healthy fats and a creamy texture
    • American cheese slices or a slice of another type of hard cheese for protein and calcium.
    • Meatless bacon
    Give your children enough healthy choices, and they are sure to end up with a healthy meal that they love.

    If you do opt for process cheese, just read the nutrition facts and ingredients. Look for a brand that has protein and calcium. Some varieties are made mostly with starch, and don’t have much protein.

    Healthy Toppings and Condiments

    Some children love toppings. Others prefer their food plain. A squeeze of ketchup is probably the most popular choice for kids. Grown-ups can enjoy relish, yellow mustard, dijon mustard, or spicy brown mustard for a low-calorie condiment. 

    For yourself, feel free to make a more filling burger or hot dog by piling it high with grilled onions and peppers, mushrooms cooked in a small amount of broth, or lettuce and tomato. 

    Kid-Friendly Vegetable Sides

    Instead of a hot dog and chips or a burger and fries, serve plenty of appetizing vegetables. For example, for a crunchy side, skip potato chips. Instead, cut sodium and fat, and add vegetables and nutrients  with baked kale chips. Shred kale leaves, toss them in olive oil and sea salt or parmesan cheese, and bake them on a sprayed cookie sheet. 

    Instead of French fries, try baked strips of sweet potato, zucchini, carrots, green beans, or parsnip. They’re delicious and far healthier choices than fried potatoes, and many children like these choices. 

    Colorful finger foods may be enticing enough to get your children to eat vegetables. Let them choose their favorites!

    If you need more vegetables for yourself, serve a side salad. It’s easy, filling, and low in calories. 

    Bon Appetit!

    Depending on your children’s ages and abilities, consider involving them to various degrees. Older children may be able to help you set the table and prepare some foods, like coating chicken with breadcrumbs, mashing avocado, or tossing kale with olive oil and parmesan. Children may enjoy assembling their own burger or hot dog and toppings. Even younger children may appreciate you asking how they want their burger or dog, and which sides they prefer. 

    End a meal with fresh fruit instead of a sugar-sweetened dessert, and your child may be just as happy.

    How do you get a quick, healthy lunch or dinner on the table for your whole family? How do you serve it? Please tell me your ideas!