FEED THE LITTLE PEOPLE HEALTHY
THANKS TO ALL WHO ATTENDED THE EVENT AT WEAVER ORCHARD LAST WEEK!
I promised recipes see the end of the blog for recipes.
A recent study showed that 70% of our health is related to life style choices and not to genetics. This is great news, since we can change lifestyle verses not being able to change genetics. We truly can change fate.
Studies show that this is the first generation not to live as long as prior generations. This means if your parents lived to be 70, you should statistically, live longer. Our current and up and coming generation may die before the age of their parents death. It is all about diet and choices, to live longer we just need to start younger and make good healthy changes now for a life time.
Obesity rates are climbing, nothing to blame but our choices and life styles. Take a few minutes out of your busy day and go look at a fast food meals calories(available on line) count and see what we are feeding our kids. Most fast foods give more fat and sodium than we need for days yet alone one meal. This is not even considering the calorie counts.
Choose places for your children to eat that are healthy not just quick. Parents you
go out to a seafood restaurant and you get a nice piece of fish and rice with a serving of veggies and a nice green salad. What do the kids get ?
Most often we let the kids order of the kids menu, Mac and cheese, Deep fried, batter dipped fish or chicken, High corn fructose laden applesauce and ice cream that often isn't even made with real milk. Oh don't forget the sugar laden drink is is often blue or red with no real juice or fruit in the beverage.
A recent Australian National nutrition study stated 85% of 12-18 yr. old are not getting enough recommended fruits and vegetables which is four servings per day and two fruits per day.
30% of boys only eat one serving of vegetables or less per day.
Only 15% 2-4 yr. old get their required amounts of vegetables per day, 2-3 servings per day is recommended
12% of 5-12 yr.old are getting there 2-3 servings per day.
These are sad facts since french fries where part of the study, they are included as a vegetable source.
The study equated to less than 50% of all children getting there required amounts of vegetables per, only 25% teens meet there requirements
Remember the habits your children start with will be ones they live by for the rest of there lives.
Ways to increase your children's vegetable consumption
Offer more choices
Be sure they see you eat vegetables
Try new vegetables,allow children to choose new vegetables
Experiment with the rainbow of colors for vegetables
Eat and serve many colors and types
Chop fresh raw fruits and vegetables and keep available
Add Small amounts orange juice and or lemon juice to keep fruits from browning
Add salads daily to meals
Grate vegetables into soups,casseroles and salads to hide them for the picky eater
Grate pumpkins,parsnips,zucchini,onions and carrots nice flavor enhanced and healthy foods to add into many dishes
Make pizza add fresh vegetables as toppings and let the kids decorate there own pizza
Try some of our new recipes
Jicamia and Hummus dip:
Hummus with mixed vegetable served raw carrots, snow peas and celery or any vegetables.
Jicamia is a vegetable that is great for dipping and it’s new to most of you.
Avoid sweet dips /sugar laden dips they have two many calories
Fruit Kabobs
A fun family thing to make
Start with strawberries, cantaloupes, bananas, paw paw fruits
Let child par take in the process and put on Popsicle sticks they are safer than skewers or for adults
Use ½ cup orange juice and 2 tsp honey to make a sauce to keep fruit from browning.
This is great for a summer friend time or a party but put all the ingredients out and let the children make then with help. Pour the sauce over to fruits it will keep them from browning to soon.
If pre made store in frig for 3 hrs to chill.
If want a different dish freeze then lay flat in baking dish do not stack and serve frozen takes 4 hrs to get frozen.
Kiwi Pineapple sticks
2 large Kiwi
3 gold kiwi ‘pineapple wedges 1 ½” pieces
Marshmallows large
12 pop sticks
Alternate fruits and marshmallows make a nice sweet treat more fruit than marshmallows
Berry Smoothie
1 Qt. strawberries cleaned and cut
2/3 cup strawberry yogurt or plain yogurt
2 tsp. agave
Put all ingredients into a blender until all is smooth.
Pour into small cups and add pop stick freezes n 5 hrs.
2 week shelf life in freezer
Can add any type berries you want for variety
Veggie wraps:
Any flavor wrap add almond butter or cashew or peanut butter with shredded carrots, finely chopped cucumbers, small amounts lettuce ,diced apple, can replace butters with Hummus
Nashi Pear Snack :
Snack slice and peel Nashi pears slice and place on top of sliced mild cheese .This makes a nice after school snack
Banana Papaya Smoothie:
1 1/2/c. low fat milk
6oz. tropical fruit yogurt
½ cup papaya peeled, seeded,
1 banana
Combine milk, yogurt, papaya, banana, into food processor or blender till smooth pour and serve.
Taco salads
Great place to sneak in vegetables, great for dinner or lunch
1 avocado
1tbsp. lime juice
1 diced tomato
8 taco shells
½ cup mild taco sauce
8 lettuce leave butter crunch- nice alternate to iceberg
1 cup grated cheese
Scoop avocado out of shell and save the seed it can be fun for the kids to plant it and grow it as a project
Add lime juice to avocado and mash to smooth consistency
Warm taco sauce
Fill shells with avocado, lettuce, cheese and sauce.
Can add ground beef or shredded chicken or Boco burger or re fried beans to you taco for more variety and let the children build there own tacos.
Butter Bean dips
1 Can Butter Beans rinse and drain
½ cup organic Greek yogurt plain
½ teas. Lemon juice
Dash dill
Cut up fresh vegetables and serve with dip cucumbers, carrots, celery, cherry tomatoes, button mushrooms, and broccoli.
Celery logs
Cut celery and spread with peanut butter and add raisins to be the ants on the log
Pancakes or waffles
Add fresh fruit to any dish and serve
Breakfast Cereals
Add fresh fruit to there cereal berries or bananas, peaches pears etc.
Chicken Taco
8 taco shells
3 cup Shredded chicken cooked meat
1/3 cup mayonnaise
1 tsp. lime juice
Avocado diced
Butter leaf lettuce
Diced cucumbers w/o seeds
Diced tomatoes
Heat taco shells on glass baking dish, place them upside down, for 5 min.
Separate dish mix chicken, mayo, lime juice, add avocado, and blend tomatoes gentle
Build the taco lettuce on the bottom, tomatoes, cucumbers, and chicken salad mixture
Tuna & Veggie Pasta Dish
1 bag Penna artichoke pasta
2 cobs cooked and cooled corn
15 cherry tomatoes cut in ½
1 stalk celery chopped fine
1- 8oz. can tuna or non fish tuna
1 cup milk
1 1/2 cup shredded cheese
Pre heat oven 350 degrees
Cook pasta drain when AL Dante
Cut cooked corn of cob great to us extra corn on cob leftovers
Add pasta , celery, corn, tomatoes, tuna, milk and 1 cup of cheese. Mix together.
Bake in glass baking dish or individual cups .Spread extra cheese on top and bake till cheese melts 15-20 min.
Alternatives can add in place of corn, add peas or green beans
Kale and Banana Smoothie
2 bananas
2 tablespoons hulled hemp seed
1 bag of frozen blue berries
2.5 cups pure water
1 teaspoon super foods of choice (optional)
5 leafs of kale
1. Put all ingredients in a high speed blender.
2. Add enough water so that all ingredients are covered.
3. Blend well.
4. You may want to add a little more water if you like yours thinner
Give your kid smoothie full of important minerals, vitamins, healthy omega three fats, fiber, protein, enzymes, that is hydrating and easy to digest!
Arugula Lettuce and Pear Smoothie
1 banana
2-3 pears
2 tablespoons hulled hemp seed
1 cup of frozen raspberries
2.5 cups pure water
1 teaspoon super foods of choice
small bunch of arugula lettuce leafs
Liquid stevia to taste
Put all ingredients in a high speed blender.
Add enough water so that all ingredients are covered. Blend well
Arugula lettuce and pear are an excellent combination. Delicious and nutritious. You might try this combo in a salad too
Dandelion and Apple Smoothie
1 bunch dandelion greens or spinach
1 lemon (peeled)
2 large apples
1 banana
2 teaspoons flax seeds (optional) spring or distilled water
1. Put all ingredients in the blender.
2. Add enough pure water so all ingredients are covered.
3. You can add a banana for creaminess (optional).
Blend well and drink
Carrot Ginger Smoothie
1 bunch of carrots with some of its greens
1 avocado
1/2 lemon
about 1/3 inch fresh ginger
Pinch of sea salt and cayenne pepper Spring or distilled water
1. Put all ingredients in your juicer.
2. Add clean water to cover all ingredients.
3. Blend.
Drink immediately
Mango-Peach Blueberry Pops (or Strawberry Pops)
2 ripe mangos
2 peaches ripe
2/3 c light cream
½ pint blueberries or strawberries (cut into 4 Pieces each berry)
12 pop sticks
12 small paper cups or freezer pop set
Peel and pit fruit place fruit in to blender or food processor (hold Berries aside and wash)
Add Cream and mangos and peaches into blender food processor
Place berries equally into all the cups till gone
Pour the fruit blend over the berries and place a pop stick in each cup and freeze.
This is great for the fruit that is marked or about to be over ripe a nice way to turn it into a new treat without any waste.
Freeze overnight
Will last 1 month in freezer.
Make Your Own Green Smoothie Recipe
The best green smoothie recipe is the one you make yourself. It's very easy and the options are endless. Just have a ration of about 50% fruits and 50% vegetables and your smoothie will always be delicious. If not sweet enough, add some liquid. You'll hardly taste the vegetables.
Ingredients
1 bunch green leafy vegetable of choice (50% of total)
Fruit of choice (50% of total)
1-2 Bananas or 1 avocado to emulsify (make creamy)
ginger, lemon, parsley or, stevia or agava to taste.
When making fruit smoothies add small amounts of vegetables to the smoothie to get more hidden vegetables into the child.
Best to us a recipe to avoid a bad tasting drink and add small amounts you can always add more you can’t take it out once it is put into the drink!
Children snack Plates
Great place to add more veggies,on a small plate make a faceout of vegetables as a snack for after school. let teh children build there own face plates
2 slices apple = eyebrows
1 strawberry cut ½=eyes
1 slice carrot= nose
½ slice sweet red pepper= mouth
This is a great start for toddlers and a great snack and you can get them involved in the preparation.
They can be appetizers for everyone at the dinner table
Another Face Plate Idea
1 cauliflower floret for the nose
Slice carrot or sweet red pepper for mouth
1 apple cut into 1/3 use 2 slices for eyes
1 cauliflower floret for the nose
Be creative add some hair with a few sprouts,make them happy or silly faces
Jicamia and Hummus dip:
Hummus with mixed vegetable served raw carrots, snow peas and celery or any vegetables.
Jicamia is a vegetable that is great for dipping and it’s new to most of you. Avoid sweet dips /sugar laden dips they have two many calories
Fruit Kabobs
A fun family thing to make. Start with strawberries, cantaloupes, bananas, paw paw fruits
Let child par take in the process and put on Popsicle sticks they are safer than skewers
Use ½ cup orange juice and 2 tsp honey to make a sauce help to keep fruit from browning.
Pour the sauce over to fruits it will keep them from browning to soon.
If pre made store in frig for 3 hrs to chill.
If want a different dish freeze the pops,lay flat in baking dish do not stack serve frozen- 4 hrs to get frozen.
Kiwi Pineapple sticks
2 large Kiwi
3 gold kiwi ‘pineapple wedges 1 ½” pieces
Marshmallows large only if allowed best to add another fruit like mango wedges
12 pop sticks
Alternate fruits and marshmallows make a nice sweet treat more fruit than marshmallows.
Berry Smoothie
1 Qt. strawberries cleaned and cut
2/3 cup strawberry yogurt or plain yogurt
2 tsp. agava
Put all ingrediences into a blender until all is smooth.
Pour into small cups and add pop stick freezes n 5 hrs.
2 week shelf life in freezer
Can add any type berries you want for variety
Veggie wraps:
Any flavor wrap add almond butter or cashew or peanut butter with shredded carrots, finely chopped cucumbers, small amounts lettuce ,diced apple, can replace butters with Hummus
Nashi Pear Snack :
Snack slice and peel Nashi pears slice and place on top of sliced mild cheese .This makes a nice after school snack
Banana Papaya Smoothie:
1 1/2/c. low fat milk
6oz. tropical fruit yogurt
½ cup papaya peeled, seeded,
1 banana
Combine milk, yogurt, papaya, banana, into food processor or blender till smooth pour and serve.
Taco salads
Great place to sneak in vegetables, great for dinner or lunch
1 avocado
1tbsp. lime juice
1 diced tomato
8 taco shells
½ cup mild taco sauce
8 lettuce leave butter crunch- nice alternate to iceberg
1 cup grated cheese
Scoop avocado out of shell and save the seed it can be fun for the kids to plant it and grow it as a project
Add lime juice to avocado and mash to smooth consistency helps prevent browning
Warm taco sauce
Fill shells with avocado, lettuce, cheese and sauce.
Can add ground beef or shredded chicken or Boco burger or refried beans to you taco for more variety and let the children build there own tacos creations.
Butter Bean dips:
1 can Butter Beans rinse and drain
½ cup organic Greek yogurt plain
½ teas. Lemon juice
Dash dill
Cut up fresh vegetables and serve with dip cucumbers, carrots, celery, cherry tomatoes, button mushrooms, and broccoli.
Celery logs:
Cut celery and spread with peanut butter and add raisins and ant on the log
Pancakes or Waffles:
Choose whole wheat mixs verse white
Add fresh fruit to serve as toppings
Breakfast Cereals:
Choose no sugar added brands ,brown rice or whole wheat and whole grain cereals
Add fresh fruit to there cereal, berries,bananas, peaches or pears
Chicken Taco:
8 taco shells
3 cup Shredded chicken cooked meat
1/3 cup mayonnaise
1 tsp. lime juice
Avocado diced
Butter leaf lettuce
Diced cucumbers w/o seeds
Diced tomatoes
Heat taco shells on glass baking dish, place them upside down, for 5 min.
Separate dish mix chicken, mayo, lime juice, add avocado, and blend tomatoes gentle
Build the taco lettuce on the bottom, tomatoes, cucumbers, and chicken salad mixture.
Kale and Banana Smoothie
2 bananas
2 tablespoons hulled hemp seed
1 bag of frozen blue berries
2.5 cups pure water
1 teaspoon super foods of choice (optional)
5 leafs of kale
1. Put all ingredients in a high speed blender.
2. Add enough water so that all ingredients are covered.
3. Blend well.
4. You may want to add a little more water if you like yours thinner
Give your kids smoothies full of important minerals, vitamins, healthy omega 3 fats, fiber, protein, enzymes, it is hydrating and easy to digest!
1Arugula Lettuce and Pear
banana
2-3 pears
2 tablespoons hulled hemp seed
1 cup of frozen raspberries
2.5 cups pure water
1 teaspoon super foods of choice
small bunch of arugula lettuce leafs
Liquid stevia to taste
Directions
Put all ingredients in a high speed blender juicer is better
Add enough water so that all ingredients are covered. Blend well
Arugula lettuce and pear are an excellent combination. Delicious and nutritious. Try this combo in a salad.
Apple and Dandilion Smoothie
1 bunch dandelion greens or spinach
1 lemon (peeled)
2 large apples
1 banana
2 teaspoons flax seeds (optional) spring or distilled water
Directions:
1. Put all ingredients in the blender.
2. Add enough pure water so all ingredients are covered.
3. You can add a banana for creaminess (optional).
Blend well and drink juicer best verses blender
Carrot Ginger Smoothie
1 bunch of carrots with some of its greens stems just a few
1 avocado
1/2 lemon
about 1/3 inch fresh ginger
1. Put all ingredients in your juicer.
2. Add clean water to cover all ingredients.
3. Blend.
Drink immediately for best nutritional value
Mango-Peach Blueberry Pops (or Strawberry Pops)
2 ripe mangos
2 peaches ripe
2/3 c light cream
½ pint blueberries or strawberries (cut into 4 Pieces each berry)
12 pop sticks
12 small paper cups or freezer pop set
Peel and pit fruit place fruit in to blender or food processor (hold Berries aside and wash)
Add Cream and mangos and peaches into blender food processor
Place berries equally into all the cups till gone
Pour the fruit blend over the berries and place a pop stick in each cup and freeze.
This is great for the fruit that is marked or about to be over ripe a nice way to turn it into a new treat without any waste.
Freeze overnight. Will last 1 month in freezer.
Make Your Own Green Smoothie Recipe
The best green smoothie recipe is the one you make yourself. It's very easy and the options are endless. Just have a ration of about 50% fruits and 50% vegetables and your smoothie will always be delicious. If not sweet enough, add some liquid. You'll hardly taste the vegetables.
1 bunch green leafy vegetable of choice (50% of total)
Fruit of choice (50% of total)
1-2 Bananas or 1 avocado to emulsify (make creamy)
ginger, lemon, parsley, add stevia or agava to taste for additional sweetness.
When making fruit smoothies add small amounts of vegetables to the smoothie to get more hidden vegetables into your child.
For beginners it is best to us a recipe to avoid a bad tasting drink and add small amounts of vegetables at a time,you can always add more you can’t take them out once there in.
Experiment and enjoy your foods remember its a life style not a diet
Tuna & Veggie Pasta Dish:
1 bag Penna artichoke pasta
2 cobs cooked and cooled corn
15 cherry tomatoes cut in ½
1 stalk celery chopped fine
1- 8oz. can tuna or non fish tuna
1 cup milk
1 1/2 cup shredded cheese
Pre heat oven 350 degrees
Cook pasta drain when al dente
Cut cooked corn of cob great to us extra corn on cob leftovers
Add pasta , celery, corn, tomatoes, tuna, milk and 1 cup of cheese. Mix together.
Bake in glass baking dish or individual cups .Spread extra cheese on top and bake till cheese melts 15-20 min.
Alternatives can add in place of corn, add peas or green beans.
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