Eating Healthy in a Tough Economy!

 

 

 

 

One of my favorite books to read to children is "I Will Never Not Ever Eat a Tomato" by Lauren Child.  Lola is a typical little girl who is picky and through imagination, brother Charlie turns this around and by the end of the story, Lola is eating all kinds of healthy things!  So, the question is,Do You Have Picky Eaters at Your House?  Let's Turn That Around!

 

     Getting kids to eat their fruits and vegetables can sometimes be quite a challenge.  The first task is for parents to be good role models themselves in order to achieve healthy eating for our children.  Also, it is helpful to cook items that everyone will enjoy and avoid being a short order cook in your kitchen.  By following a few simple ideas, meal time can be a fun-time instead of a battle field.

     The first order of business is to be a healthy role model for your children.  Rather than do as I say not as I do, eat your fruits and vegetables too!  Many times, it may be an adult in the household who is not a fruit and vegetable eater.  Make this an adventure.  Take a trip to your local farmers market or supermarket and try something new.  Vegetables can take on new meaning if you try them in a different form.   Spinach is a great example.  If you have only had spinach from a can, you are missing out on a wonderful treat.  Raw spinach added to a tossed salad has no resemblance to the spinach from the can.  Also, if you lightly steam spinach and serve it promptly, it also has a flavor that is very different from the can.  When you steam vegetables, steam until just fork tender, this also lends to a more flavorful product.  Experiment with different herbs and spices, try to avoid adding salt.  Fruits are also different when purchased fresh as opposed to canned.  Also, if the fruit is not in season, a great option is frozen.  This holds true for vegetables as well. 

     The family that cooks together enjoys eating their food together and they are a healthier family!  This suggestion is best attempted when your family has the time.  Our family has been doing this on Friday nights.  It is a great way to unwind from the long week and when we cook together, we stay away from fast food alley.  More money to purchase healthy foods and we are controlling the amount of fat, sugar and salt put into our food.  Decide on a menu and divide the tasks up, of course keep the tasks age appropriate.  For an example, if Pizza is on the menu, put someone in charge of the dough, someone in charge of the toppings and then you can put the pizza together as a family.  I can’t think of a better way to encourage healthy eating than cooking together.

     When in doubt, puree up fruits and vegetables and add them to dishes, your family will never know!  Steaming cauliflower and blending it in your mashed potatoes or even adding steamed pureed broccoli to spaghetti sauce can enhance the amount of vegetables your family consumes.  Top oatmeal or dried cereal with a banana to add fruit, or try adding fruit to your tossed salad, the key is to just be creative in adding more fruits and vegetables to your daily diet.

     Finally, make dinner time a special time.  Turn off the TV, the cell phones and other electronic gadgets and eat together and converse together.  Make meal time family time and add those healthy foods and you will create a life -long good positive habit that will be carried on to the next generation.  Don’t forget a plan for physical activity.  The family that is active together and eats healthy together will be a healthy and happy family!

Menu Idea For Cooking Together

Main Entrée:  Chicken Salad Roll-Ups

Salad:            Tossed Salad: Fruits and Vegetables!

Beverage:      Fruit Smoothie 

Snack for Later:     Not Your Average Chips and Dip

 Chicken Salad Roll-Ups

3 (10 ounce)cans Chicken shredded and drained (you could also start with chicken breasts and cook them in place of using a can)

1/4 cup Italian salad dressing

6 (8 inch) flour tortillas

6 lettuce leaves

1 green bell pepper, cut into strips

Directions: 

1. In a large bowl, combine canned chicken and salad dressing.

2.  Place tortilla on plate.

3. Place 1/3 cup of chicken mixture on each tortilla

4.  Add 1 lettuce leaf, bell pepper, and celery to tortilla.  Roll like an enchilada.

5.  Cut in half and serve immediately.

*Try adding any other vegetables that you like.

 

Choose MyPlate Salad

1/2 bunch dark green leafy lettuce

1 tomato chopped

1 carrot, chopped or shredded

1/2 cucumber chopped

1/4 c. raisins or dried cranberries

1 apple, cored and chopped

1/2 cup cheese, shredded

1/2 c. cooked ham or turkey, cubed

low-fat salad dressing (optional)

1. Wash lettuce and tear into bite-sized pieces.  Place in a large bowl.


2.  Add the remaining ingredients and mix.

3. Gently mix with your favorite dressing, if desired.

4. Serve with whole grain bread and you have all 5 food groups!

 

Banana-Strawberry Fruit Smoothie

2 small bananas broke into chunks

1 c. frozen strawberries

1 c. low-fat yogurt ( vanilla flavor is good to use if you do not like the taste of regular yogurt)

3/4 c. low-fat milk                              

1/2 c. ice cubes                                         

Directions:

In a blender combine all ingredients, blend until smooth. Pour into glasses and serve.

 

*The great thing about fruit smoothies, you can add a variety of different fruits.  Be creative and change things up!

 

Not Your Average Chips and Dip

 When you cook in your kitchen, you are in charge of how much fat, sugar and salt is used!  Chips are a good example.  Have you ever made chips on your own?  So very simple!  Spray a cookie sheet with cooking spray.  Take 2 large flour tortillas (Corn works as well, may need to increase baking time by a few minutes).  Cut the tortilla shells into 8 pieces.  Spray top of tortillas if you would like them to be brown.  At this point, you may choose to salt if you would like to.  I utilize these chips for a fruit dip as well and will share the recipe, if you use it for something sweet, void the salt.  Bake in preheated 350 degree Fahrenheit oven for 8 to 10 minutes.  Watch carefully, you do not want to over cook them.  For toppings, try a can of chili beans, drain half of the juice and place in a self-sealing bag, then, take turns smooshing up the beans for a bean dip.  Put beans in a bowl and then you can top with beans, lettuce, cheese, tomatoes, salsa and black olives.  Choose items your family will eat.  This is a very healthy snack and is very filling too.  

 

Fruit Salsa:  10 Servings

Ingredients:

2	kiwi, peeled and diced	3	Tbsp. raspberry preserves
2	golden delicious apples,	10	(10 inch) flour tortillas
	peeled, cored, and diced		butter flavored cooking spray
1	pound strawberries	2	cups cinnamon sugar

In a large bowl, thoroughly mix kiwi, apples, strawberries, and raspberry preserves.  Cover and chill in the    refrigerator for at least 15 minutes.

1. Preheat oven to 350^○ F.
2. Coat one side of each flour tortilla with butter flavored cooking spray.  Cut into wedges and arrange in a single layer on a large baking sheet.  Sprinkle wedges with desired amount of cinnamon sugar.  Spray again with cooking spray.
3. Bake for 8 to 10 minutes.  Repeat with remaining tortilla wedges.  Allow to cool approximately 15 minutes.  Serve with chilled fruit mixture.

 

 

 

 

 

 

 

 

 

 

I had fun taking a look at some videos about eating healthy for adults.  This one is interesting, it is a BBC TV Series.  Check it out if you have a minute!  Truly, the issues are not unlike what we have here in America.

 

The mom in the video talks about food being high in fat and low in self-esteem.  Nutrition is important in two ways, you need to first know how to eat healthy and you then need to have a mental can-do attitude to go along with it.  Do yourself a favor and your family to, eat healthy, exercise and hey, try cooking together!  Make it a family mission to be healthy.

Delicious
We all enjoy delicious food,
Makes us happy, fixes our mood.
It's all about the juicy taste,
Doesn't matter, where the food is placed.
We should consider, nutritional support,
We shall need it, if we engage in a sport.
Energy; food provides - plenty
Need a bit more, if we're over twenty.
A great dish, we should all savor,
Eat slowly, as we taste the flavor.
Choose our very favorite cuisine,
Is it red? Or is it green?
by AnitaPoems.com

 

Here is to healthier eating in your home!