Editor's Note: The Busy Kitchen is a Monday column written by two area chefs - Tiffany Poe and Val-arie Carter - who also happen to be mothers of young children. They explore nutrition, cooking for kids and more.
There are two times a year that I take a look at my family's nutrition and eating habits: the new year and back-to-school time. Because the latter of the two is well underway, I decided to step back this week and look at the types of snacking, dinner menus and daily fruit/vegetable amounts my little people are consuming.
A healthy diet for most people is one that includes five to seven portions of vegetables and fruits a day (a good balance is three to four vegetables and two to three fruits). In most families, kids will eat the right amount of fruits each day, but vegetables are another matter.
Variety is the key to achieving a well-balanced diet. I like to look to the color spectrum to find variety when planning my weekly eating and snacking menus, and also to keep the kids interested in learning about fruits and vegetables.
Kids love color. They identify it with mood, seasons, art and nutrition. Color plays a vitally important role in the world in which we live. Color can sway thinking, change actions and cause reactions. It can irritate or soothe your eyes, raise your blood pressure or suppress your appetite. When used in the right ways, color can even inspire people - including our little ones - in ways we never thought possible.
As a powerful form of communication, color is irreplaceable. Red means "stop," and green means "go." Likewise, the colors used in snack time, breakfast, lunch or dinner can cause powerful reactions.
Over the next few weeks, I want to introduce you to the importance of color on your family's plate and include some information that might persuade you to encourage your kids to choose more colors in their food choices.
This week we will start with green. I love this color because it speaks of health, nutrition and vitality when it comes to food. We associate nature and bounty with this amazing color. On the fruit and vegetable side, green food has taken on a whole new meaning with yummy green smoothie recipes and the idea of putting kale in every meal of the day.
Green fruits and vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.
There is definitely something to be said about eating your greens, as our mothers and grandmothers would say. Green means life, and if you want your kids to have energy and good health for keeping up with their busy back-to-school agendas, try some of these great green recipes to keep them fueled and interested in this delicious color. Their bodies will thank you, and their taste buds will crave more.
FYI, I like to put platters of fruits and veggies together for my kids for snack time or as a light lunch. When we are at the grocery store, I let them do a scavenger hunt for fruits and vegetables they want on their platter, and then we see how many we can find in that color.
Here are three recipes I love to make for the kids that incorporate green fruits and veggies into their meal times. The first includes grapes - rich in polyphenols, which protect our heart, improve circulation, help lower cholesterol and have anti-fungal properties. They are also a good source of vitamin C.
Don't let the weird description throw you. This smooth and creamy drink has great flavor and is super fun to do with the kids.
EASY GREEN PEA SOUP
Serves 3-4
1 teaspoon olive oil
1 large onion, sliced (about 1 1/2 cups)
2 1/2 cups low-sodium chicken broth
3/4 teaspoon fresh mint
1/2 teaspoon salt
Freshly ground black pepper
1 (10-oz) bag frozen peas
4 teaspoons plain nonfat yogurt
1. In a large pot, heat the olive oil over moderately low heat. Add the onion; cover and cook, stirring occasionally, until softened, about 5 minutes.
2. Add the broth, mint, salt and a few turns of freshly ground black pepper, and bring to a boil. Add the peas, and cook just until defrosted.
3. In a blender, puree the soup in 2 batches until smooth. If serving hot, return the soup to the pot and bring just to a simmer. If serving cold, transfer to the refrigerator to chill. Ladle into bowls.
4. Stir the yogurt so that it is smooth, and top each serving with a swirl of yogurt.
- adapted from a "Healthy Appetite with Ellie Krieger" recipe, FoodNetwork.com
GREEN GRAPE AND LEMON FOAM
Serves 2
1 cup of green grapes (plus extra for garnish)
3/4 generous cup of mineral water (you could use lemon-lime soda, but I like to keep the sugar down)
2 large scoops of frozen plain yogurt
1 1/2 tablespoons concentrated frozen lemonade
1. Place the grapes, mineral water, frozen yogurt and lemonade in the blender or processor, and blend until smooth.
2. Pour the foam into glasses, top with a few grapes, and serve.
Green pears have antibacterial properties, and are high in fiber and antioxidants. They are hypoallergenic, which means it's a good first fruit for small children and contains a wide range of nutrients.
AROMATIC GREEN PEARS
Serves 4
4 ripe but firm pears, about 5-6 ounces each
2 tablespoons lemon juice
1 tablespoon honey
2 whole star anise
1 cinnamon stick
1 lemon grass stalk, bruised (could also substitute ginger piece)
2 whole cloves
1 bay leaf
1 1/4 cup of water
1. Using a peeler, peel the pears as thinly as possible, and leave the stalk intact. (Save the pear skins to put into a smoothie later, or chop up for a salad. They are high in nutrients and fiber. Unfortunately, the pears won't absorb the flavor of the aromatics if you leave them on. )
2. Cover the pears with water, and add lemon juice to keep from oxidizing.
3. Pour the honey into a medium sauce pan with a lid, and throw in star anise, cinnamon, lemon grass or ginger, clove, bay leaves and water.
4. Drain the pears, and place them into the pan. Bring the liquid almost to boiling, and then reduce to simmer and cover.
5. Cook for 15-20 minutes or until tender. Remove from the pan, and let the pears cool in the syrup. When cool, remove them with a slotted spoon, and place in a serving dish.
6. Return the syrup to the heat, and bring to a boil. Boil for 5-8 minutes or until the syrup has reduced by half and thickened. Let cool for 10 minutes; then pour over the pears, and serve.
Green is good
Here is a list of green fruits and vegetables to look for this week as you plan menus.
- Artichokes
- Arugula
- Asparagus
- Avocados
- Basil
- Bell pepper
- Bok choy
- Broccoflower
- Broccoli
- Broccoli rabe
- Brussel sprouts
- Cabbage
- Celery
- Chard
- Chayote squash
- Cilantro
- Collard greens
- Cucumbers
- Edamame
- Endive
- Escarole
- Fennel
- Green apples
- Green beans
- Green cabbage
- Green grapes
- Green olives
- Green onion
- Green pears
- Green peppers
- Honeydew melon
- Jalapeno
- Kale
- Kiwifruit
- Leafy greens
- Leeks
- Lettuce
- Limes
- Mache
- Okra
- Parsley
- Peas
- Poblano peppers
- Snap peas
- Sno peas
- Spinach
- Sprouts
- Sugarsnap peas
- Tomatillo
- Watercress
- Zucchini
- Assorted green herbs
Chef Tiffany Poe, a graduate of The Culinary Institute of America in Hyde Park, N.Y., owns Tiffany Poe Culinary Services, a consulting, food styling and corporate coaching company. She and her husband have three small children and own The Grandview Inn, a historic bed and breakfast near the Tallgrass Prairie Preserve in Pawhuska. Find more of her recipes on her blog,
tulsaworld.com/gastronomymommy.
Original Print Headline: Color matters: Green means health, vitality
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