About SHK
Amy

Amy Roskelley

Hi! I'm Amy! While most of my time is spent online behind this computer while my kids are at school, the rest of the time you can find us hiking the amazing mountains of Utah, running in the streets or at races, or in the kitchen, baking up some homemade treats, bread, or making up new recipes.

I live with my husband and kids in the beautiful state of Utah. My kids are Nate: 15 years old, Erica, 13 years old, and TJ 11! Wade, my handsome husband, is a registered nurse at our state prison. He loves what he does, and I love that I never have to look at my children's gaping wounds!

I graduated from BYU in Health Education in 1998 and spent 10 years working at the Utah State Department of Health, counseling state employees on ways to improve their cholesterol, body fat, blood pressure, and blood sugar. I then moved over to a program called Gold Medal Schools, which works with elementary schools directly to implement health programs and policies for the students. Just before leaving the health department I developed the Healthy Habits plate and started this blog as a way to help parents feed their kids in a simple and practical way.

Natalie

Natalie Monson

I grew up in Utah and love it so much that have stayed and started my family here! My husband and I love southern Utah because of all the amazing places to go hiking and canyoneering. We love to run races, travel, and my biggest passion is gardening.

I graduated from Brigham Young University in Dietetics and then completed my accredited internship at Utah State University to become a Registered Dietitian. We have two girls, Amelia (4) and Sophie (2) who are my test subjects to all the crazy recipes we come up with!

I have always loved food and nutrition and have worked in a variety of areas of nutrition. My parents both grew up on farms in Idaho and so my family's eating habits growing up were definitely influenced by the whole foods mentality. Since having my own children I have realized the importance of teaching good nutrition habits young, while also making eating healthy a good experience for children.

Our Philosophy

Making Fruits and Vegetables Simple, Fun, and Delicious!

For kids to develop healthy habits, it’s important for them to learn to love a variety of fruits and vegetables, in a variety of ways. Serving fruits or vegetables in different forms, textures, and temperatures will actually help children develop a mature palate, which is more accepting to a wider variety of new foods. Don’t hesitate to offer fruits and veggies fresh, frozen, dried, canned, juiced, pureed, blended, etc! Parents should be in the business of training their kids tastes and appetites for real food, rather than a love for a specific vegetable.

We love the focus on fruits and veggies for our kids as a way to teach them healthy habits. Not only does it encourage a positive relationship with food by focusing on what they should be eating, without sending negative food messages that often is accompanied by guilt and shame.

Frequently Asked Questions

Q
How do I cancel?
A

You simply login to your account, click on

  • My Account
  • Scroll to the bottom and you will see the cancel link.
Q
Do the meal plans have special diet options?
A

While all of our meal ideas can be modified by you to accommodate gluten free, vegetarian, or other special plans, at this time we don’t have a specific meal plan designed for those needs.  Keep checking back, and make sure you are signed up for our newsletter, and we will notify you as soon as we are able to offer that!

Q
Will we be able to access previous meal plans and recipes? Also, how often will recipes repeat?
A

There will always be 30 days worth of recipes and meals posted, no matter when you begin.  At the end of each week, one will drop off and another posted so you can plan ahead!  You can save the URL for the meal plans or recipes you want to keep, and you can always return to it while you are a member.

We do plan to re-use some of the best recipes, especially when it comes to snacks, and breakfast.

Q
If there is a meal my family doesn’t like, what do I do?
A

Use our new replace a meal feature!  Simply remove the meal you do not want to make and replace it from our recipe database with hundreds of meals to choose from.

Q
What if I have a question about an ingredient?
A

Use our “contact page” to ask us anything! We are always on stand by to answer questions about ingredients and substitutions!

Q
I’m wondering about the total calorie count each day. Does it vary or are the calories the same everyday?
A

Because our meal plan is used by such a wide variety of ages, at this time we do not have a set calorie amount. Caloric need varies so much with age and activity level that we provided nutrition information so that you can adjust according to personal need. The best way to adjust is by increasing number of servings. This allows more flexibility within the meal plan because you can increase servings from you favorite meals.

Q
Holy Shopping List, Batman! Why so much food?
A

We tried to include everything possible for preparing all the meals. We are assuming you already have some staples like condiments, herbs, spices, baking supplies, etc. So you may not have to purchase as many of the items as are on the list. As you stick with us, the meal plans will use foods you may have already purchased in prior weeks!

Q
If I double a recipe, will the amount of ingredients change on the grocery list?
A

The ingredients on the shopping list are based on four servings at this time. Keep checking back. Our next update will allow you to change the number of servings you are purchasing for in your profile.

Q
How can I afford all this food?
A

To make every meal on this meal plan would be expensive! Most of us don’t cook food four times a day, 7 days a week. We recommend choosing certain meals your family would be interested in, and only print the shopping list for those meals. However, you can definitely spend less by following our steps below:

Know your price points and stock up during sales. We consistently use the same foods over and over! Any pantry stable items like baking products, canned goods, and spices can be purchased in bulk when you find a great price.
Bring a calculator to the store to get the best price per ounce. Buy the store brand if it’s cheaper!