Smart Mamas

Tag: Vegan

Kids and Veggies. How to Foster a Love Affair (4)

Christian and his buddy selecting the perfect tomato

Pick Your Own Farms

There are many ways to get your kids interested in vegetables and fruit, this way is fail proof, the crown jewel. Plan a fun family day by visiting a local pick your own farm. There are many all over the country. Every farm is unique. Some are destination spots with picnic tables, restrooms, and tours. Others are small, intimate family farms with nothing more than a bucket to fill and rows and rows of fresh veggies.

Once your child learns how to look for ripe pickings, the hunt is like Easter on steroids.

This farm we visited with friends.  They grew many varieties of tomatoes. They also had peppers, watermelon, and squash. My friend’s daughter hated tomatoes. It wasn’t long before she was munching on tiny, yellow sweet tomatoes (sweet golds).

My boys couldn’t wait to get home and eat their little treasures. Christian ate a large tomato just like an apple and little Roman ate grape tomatoes by the fistful. The nice thing about picking your own fruit and veggies is they tend to be sweeter, juicer, more flavorful than those found in the grocery store. Also, kids get a chance to learn how veggies are grown and about different varieties.

Once you visit a farm, many times they will put you on their mailing list, so you will get email updates when they have a new crop ready to harvest. It’s a fun and unique way to spend a family day. One your kids will fondly remember.

The best online resource for locating a pick your own farm in your area is http://pickyourown.org/.

Have you visited one before? I would love to hear your experience.

Healthy Mango Milkshake

This is one of our favorite fruit shakes.  Sure to be a hit with it’s light and refreshing taste and a snap to make.

Ingredients

1 mango, peeled and seeded

1 large pear

2 cups of your favorite milk.  We love it with almond or soy milk.

ice

Directions

Cut the mango and pear into large pieces and place in your blender.  Add 2 cups of milk.  You may want to adjust this according to the size of your fruit.  Add ice, we use around 6-8 pieces. Blend till smooth.  Pour into glasses and enjoy.

Mangoes are packed with vitamin A and other antioxidant vitamins like E and C.  They are also high in iron.  This fruit can even help with acne by unclogging pores.  You can slice a few pieces and place them on the affected area for about 10 minutes.  Mangoes have a wonderful anti-inflammatory property, which can reduce pain from arthritis and ease symptoms of asthma.

Cheers!

Note to self, clean spots off blender and glasses before taking pictures:)

Kale and Orzo

Today I am busy with schoolwork so I made a quick, light dinner.  Can’t beat a nice, healthy meal in 30 minutes.

I found this recipe on allrecipe.com and added a few extra ingredients.

Orzo with Kale

Ingredients:

1 teaspoon ground turmeric

2 cups uncooked orzo pasta

2 tablespoons olive oil

4 cloves of garlic

1 bunch of kale, stems removed and leaves chopped

1 large lemon, juiced

1/4 teaspoon of nutmeg

1/4 cup of Parmesan cheese

salt and pepper to taste

Directions:

1. Bring a large pot of lightly-salted water to a boil: Sprinkle the turmeric over the boiling water and stir in the orzo; return to a boil.  Cook uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 10 minutes; drain. Scrape into a bowl and set aside.

2. Heat the olive oil in a large skillet over medium heat.  Cook the garlic in the hot oil for a few seconds until it begins to bubble.  Stir the kale into the garlic, cover the skillet with a lid, and cook for 10 mins.  Remove the cover and continue cooking and stirring until the kale is tender, about 10 mins more.  Stir the kale mixture into the orzo along with lemon juice, nutmeg, and Parmesan cheese.  Season with salt and pepper and serve.

The flavor is mild and refreshing.  I can’t wait to make it again.

A few minor modifications ~I tossed mushrooms and red bell peppers in with the kale and added more olive oil.  I only used 1 1/2 cups of uncooked orzo and it turned out great.  I omitted the Parmesan cheese.

Verdict
Christian (6) devoured two plates and said it was, “delicious,” except for the peppers.  He also wanted to know if kale had more vitamin A than carrots so he could see better tomorrow.
Roman (3) said, “It doesn’t smell very good,” while I was cooking.  He made sure I saw his pinched nose and exaggerated mouth breathing.  After a few minutes of asking he finally tasted the orzo and said it didn’t taste good.  I have to say he can’t stand orzo pasta because “the shape is weird for a noodle.”
Husband loved it.
Plate scrapped clean = good dish.
This recipe was submitted to allrecipes.com by Sunaina. You can find it here.

#1 Snack in our House

My kids could eat apples and peanut butter everyday. Keep fruits fun by changing up the way you cut them.  All I did was core and slice, simple and quick.   A nice bonus is the peanut butter stays on the apple and not all over your kid.

I love the fresh roasted, organic peanut butter at Sprouts.  It is half the price of other stores in my area and there is only one ingredient…peanuts.

Carrot/Grapefruit Juice

Today our morning juice was packed with antioxidants and vitamin C.  Perfect for cold and flu season.

Carrot/Grapefruit Juice

8 carrots

2 stalks of celery

1 cucumber

1 ruby red grapefruit (sweet)

I like to add a chunk of frozen acai to our cups.  My boys call it the purple ice cube.  My favorite brand is Amazon Planet because they do not add any additives, colors, flavors or preservatives of any kind.  Just acai and acerola, which is an amazon cherry loaded with vitamin C.  Thirty times more than oranges.  I highly recommend stashing a bag in the freezer.  Provides a nice energy boost, too.

A bit of info about acai:

Contains 80 mg of anthocyanins (a powerful antioxidant)

3g of omega 6 & 9 fatty acids

2g of dietary fibers and over 10 vitamins and minerals

Grapefruit contains a ton of good stuff.  packed with potassium, vitamin C, folic acid, and pectin ( soluble fiber).  Ruby reds are especially loaded with antioxidants and lycopene (chemical that prevents bad cholesterol from damaging artery walls).  Drinking grapefruit juice also slows the activity of an enzyme that activates cancer causing chemicals found in tobacco smoke.

A lot of people associate grapefruit with weight loss.  That is because it contains naringin, a flavanoid compound that blocks the uptake of fatty acids into cells to prevent our bodies from effectively using carbohydrates.  Naringin is what gives it a bitter taste.

In other words, a lot of punch in one little cup.

Cheers!

 

 

 

Kids and Veggies. How to Foster a Love Affair (3)

Grow something small.

When I was very young we lived on a farm in Fox Lake, Illinois.  My mother grew an impressive organic garden and my two brothers and I had the opportunity to help tend our food.  I have fond memories of keeping the animals out of the garden and running outside to pick veggies for our meals.  I remember taking the colander with me and filling it to the brim then immediately rinsing the greens in the sink.  On the weekends we would pick all we could and sell our produce at a nearby farmer’s market.  I thought all families ate the same way.  Perhaps many did in the 70s.

My parents separated when I was a toddler, but they shared similar food values.  My father has never eaten at a fast food restaurant.  He was raised in Greece and that was not part of his culture.  His comfort foods consist of whole foods, rich in vitamins, minerals, and antioxidants.  Meat was a side in some meals, hardly a main attraction.  Vegetables abundant and fruit sweeter than anything I have ever tasted in the States.  My father lives in Arizona and he grows an impressive garden, year-round.  When we visit, my boys run to the citrus trees in the morning to pick fresh oranges and then devour them at the kitchen table.  They associate his home with family and good food, often asking if we will ever have trees they can eat from.

Here are some photographs my father took of his garden:

Zucchini

Watermelon

Broccoli

Artichoke

Lettuce

Carrots

Assorted onions

Radishes

Tomatoes

Spinach rinsed and ready for a salad

We do not all have the luxury of a large outdoor space to grow such an abundant garden.  Many of us do not have the spare time.  But, we can all grow a few herbs indoors.  Large grocery chains like Sprouts and Whole Foods sell living basil in water.  It couldn’t be easier to keep alive.  The only task is to set it near a window and keep the roots covered with water.  I kept one alive for 6 months and my boys would pluck the leaves off and toss them into the pots as I cooked.  It cost less than $3 and I never used or bought dried basil.  In the spring my boys each have their own cherry tomato plant and they are completely responsible for it.  I love to watch them decide when the tomato is ripe enough to pluck.  Their tiny fingers breaking it free from the stem, their eyes close as they place the precious piece of fruit in their mouth.  Each time I hope it leaves enough of an impression to form a memory.  A positive memory of vegetables.  Something more than a food that has to be finished in order to enjoy dessert or leave the table.

There are a ton of resources online for growing fruits and veggies in containers.  This spring consider growing something small and involve your children.  You may be surprised how many things you can grow right inside your house.  Check out this site, they sell indoor starter kits for growing your own colony of mushrooms.  There are many companies that sell similar products.  This site teaches you how to grow them on your own.

My father started by growing herbs in containers.  There are a ton of fruits and vegetables that can be grown this way.

Good Morning Chunky Monkey Milkshakes

My boys love this quick morning breakfast and it is loaded with potassium, iron, and protein.  When I introduce new foods to my children I start with something fail-proof.  The first time they tried this shake it had these ingredients:

1 cup of unsweetened almond milk

2 bananas (I like to use my freezer bananas)

2 teaspoons of blackstrap molasses or 1 tablespoon of maple syrup

3 ice cubes

Add all ingredients to a blender and blend till smooth.

Serves 1

In time I added other ingredients:

1/4 cup of organic, fresh roasted peanut butter or 1/4 cup of tofu

1 teaspoon of ground flax seeds

Flax seed is a wonder grain. Stocked full of omega-3 fatty acids, fiber, antioxidants, high in most B vitamins, and magnesium.  It’s easy to sneak into meals, just don’t overdo it.  I don’t use more than a tablespoon per kid a day.

They love this breakfast and think it’s a big treat.  Milkshakes for breakfast, what beats that?  I know it’s healthier than cereal or any other processed breakfast.  A good start of the day for all of us.

Easy Bread Machine Pita Bread

It is absolutely necessary that we have a quick and easy pita bread recipe on hand.  I am a Greek American.  We eat a lot of pita bread.  This is a solid recipe.  I have tasted better, but it takes much longer to make.  With this recipe you can dip fresh pita into hummus 30 mins after it mixes in the machine.

Recipe from, Bread Machine: How to Prepare and Bake the Perfect Loaf, by Jennie Shapter.  My bread machine works overtime, often the dough kneading around is from this book.  Very easy instructions and a wide variety of breads.  This is my bread machine bible.

Ingredients
scant 1 cup water
1 tablespoon olive oil
3 cups unbleached white bread flour
plus extra for sprinkling
1 1/2 teaspoon salt
1 teaspoon granulated sugar
1 teaspoon rapid-rise dry yeast

Makes 6-10

1.  Pour the water and oil into the bread machine pan.  If your instructions specify that the yeast is to be placed in the pan first, reverse the order in which you add the liquid and dry ingredients.  Add the flour, ensuring it covers the water.

2.  Add the salt and sugar in separate corners of the pan.  Make a shallow indentation in the center of the flour and add the yeast.  Set the bread machine to the dough setting; use basic or pizza dough setting (if available).  Press Start.

3.  When the dough cycle has finished remove the dough from the machine.  Place it on a lightly floured surface and punch in down gently.

4.  Divide the dough into six or ten equal size pieces, depending on whether you want large or small pita breads.  Shape each piece into a ball.

5.  Cover the balls of dough with oiled plastic wrap and let them rest for about 10 minutes.  Preheat he oven to 450 degrees F.  Then place three baking sheets in the oven to heat.

6.  Flatten each piece of dough slightly, and then roll out into an oval or round, about 1/4 inch thick.  

7.  Lightly sprinkle each pita with flour.  Cover with oiled plastic wrap and let rest for 10 minutes.

8.  Place the pitas on the baking sheets and bake for 5-6 minutes, or until they are puffed up and lightly browned.  Transfer the pita breads on to wire racks to cool.

I like to make them small if we use them for dipping and large if we eat falafels.

I found this fantastic White Bean Dip on The Reluctant Vegetarian blog.  It is a recipe by Giada De Laurenentiis.

So tangy and zesty.  I made a batch prior without lemon and parsley and it was rich and creamy.  Fantastic both ways.

I also made hummus.

I haven’t measured and perfected my recipe, but I am working on it and will post ASAP.  I do like to add fresh basil and top with sundried tomatoes.

All recipes are vegan and kid approved.

Kids and Veggies. How to Foster a Love Affair (2)

This post is the second in a series.  I am sharing different ways we have kept our kids excited and interested in fruits and vegetables.

What is it?

The boys LOVE this.  We do, too.  Whenever my boys accompany me to the grocery store they pick out a new fruit or veggie they would like to taste.

This is a very serious process.

They scour each bin in search for the strangest, most unique produce.  Once they locate it they treat it as if it were a precious gem carefully carrying it back to the cart.  “What about this one, mommy?”  Both proud and curious.

As soon as we get home they are relentless in asking, “When do we get to eat it?”  It’s usually soon.

Yesterday this is what they chose…

The bin labeled it dragon fruit.  Good choice.

I told them we could eat it after dinner.  Dinner came and went and they asked if they could have a piece of Halloween candy.  I told them they could after we tried our dragon fruit.  They accepted this as a good deal on their end.

Typically we wikipedia the new item and learn a bit about it before we eat it.

This is what we learned:

It is actually called a pitaya and it is a fruit of several cacti species.  It is commonly known as a dragon fruit in Chinese.  There are 3 varieties, 2 red and 1 yellow.  They are native to Mexico, South America and Central America.  They are also cultivated in many Asian countries, Hawaii, Australia and Israel.  It is compared to a kiwi because the inside has many small edible black seeds.

Usually after viewing several pictures and learning about it the boys can’t wait to dig into it.  The sit in anticipation as the knife meets the flesh.

It is a big moment.  We dip four spoons into the soft innards and we all taste it at the same time.

It was a hit.  Not overly sweet. Kind of a cross between a kiwi and a pear.

They never did ask for a piece of Halloween candy.  Instead they went to bed with bellies full of dragon fruit.

Win for mom.

Note ~ you can buy dragon fruit at a local Asian market for half the price of a commercial grocery store.

Update: I almost forget to add the nutritional info. Here it is from this source:

Dragon fruits are high in antioxidants, which help to fight carcinogenic free-radicals from forming in the body. In addition, they are a good source of Vitamin C, and are rich in minerals, especially calcium and phosphorus. They are also low in calories and high in fiber, while the seeds are have high polyunsaturated fatty acids. Aside from its nutritional content, the fruit is also said to help excrete heavy metal toxins from the body and lower cholesterol and blood pressure. Dragon fruits are also known to be a natural laxative.

Click here to learn more about dragon fruit.

Kids and Veggies. How to Foster a Love Affair

Getting kids to eat veggies can be challenging and frustrating.  Cooking a healthy meal only to have the whole family throw it away and order pizza is defeating.  I’ve been there.  Sometimes it’s easy to throw in the apron and stick to processed, cheesy, gooey foods that everyone raves about.  Why not?  It’s a quick meal and everyone is happy.

Unfortunately, happy doesn’t mean healthy.  I would rather have a healthy, happy family.  This path takes some work, but it is possible for your kids to be as excited about a glass of carrot juice as they are about a milk shake.  It doesn’t happen over night, but if you are committed to teaching your children how to make healthy choices and eat a wide variety of wholesome foods, the reward is huge. Imagine your child not having food issues, eating disorders, diabetes, and living a long healthy life as an adult.  That is what motivates me.  It has been a process and I have tried many different tactics over the years.  Some were successful, others complete fails.  I know many people have a resolution to start eating more healthy and when you have children this is a good time to include the whole family.

I plan to keep this section running as part of a series and share the things that have worked for us.

Juicing

I have juiced for awhile and every time I juice without my kids help they take a sip and say, yuck!  However, when they do all the juicing on their own something magical happens.  They not only LOVE the juice, they talk about it all day.  Yesterday my 3 year old made juice all by  himself.  The only thing I did was cut the apple.  He even washed the veggies and fruit on his own.

I selected these ingredients for the first day; carrots, celery, apples, mini cucumbers and acai.  He will choose today.

Sneaking a peek at his hard work.

He did a fantastic job and the juice was very tasty.  He sat with his cup of juice cradled in both hand, slurping through a crazy straw, singing, “Delicious, delicious, so so nutritious.”  It doesn’t get better than that.

He hunted around the kitchen for ingredients for his next juice and decided to add pears to the list.

He was so excited to wake up today and show his dad and brother his new skill.  He wouldn’t even let them see these pics yesterday because he wanted to surprise them.

I love his enthusiasm.

My tiny little juicer.

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