Healthy Habits

 Introducing Your Family to Yellow Foods.

  

Yellow fruits and vegetables come in a range of textures and flavors and contain a variety of beneficial vitamins, minerals and anti-oxidants. 

 

Yellow is a great color - it's the color of sunshine and sunshine energizes us. Next time you are at the market, ask your child to choose a sunny yellow fruit or vegetable, so they can enjoy the delicious energetic benefits of yellow foods.

Here's more information about some of our favorite "sunshine" yellow foods:

Bananas- This fun and easy to eat fruit contains potassium, vitamins A, B-6, B-12, and C. Bananas provide a quick energy boost for hungry kids of all ages. Keep bananas on the counter for healthy after school snacking. Bananas are great added to smoothies, cereal, yogurt, pancakes, or baked goods. For more ideas on adding bananas to your family meals, check our Food Guide: Bananas.

Pineapples - Juicy, sweet pineapples provide the body with Bromelain, Vitamin A and C, and manganese. Bromelain is a natural anti-inflammatory that helps relieve swelling caused by injury or illness. Serve pineapples fresh, grilled, or add to sauces and salsas. For more ideas on adding pineapple to your family meals, check our Food Guide: Pineapple.

Yellow Peppers -Yellow peppers are a good source of dietary fiber, vitamins A, C, and B6 niacin, magnesium, copper, folate, potassium and manganese. Add yellow peppers to pasta, stir-fry, and salads. Slice yellow peppers and serve with a side of salad dressing for a crunchy, sweet snack.

Yellow Squash - Yellow squash contains vitamin C, Iron, folate, beta-carotene, and lutein. Slice yellow squash and sauté with olive oil for a nutritious side dish, or add to casseroles for extra goodness.

Corn - Nothing says summer like fresh corn, and watching a young child eat corn on the cob can be a memorable experience! Corn provides the body with beneficial anti-oxidants to help prevent disease and fiber for healthy digestion. Steam, boil or grill corn on the cob, or cut the kernels from the cob and serve as a side dish, or add it to soups, stews, salads and casseroles.

Lemons - Lemons are a good source of vitamin C. Plus, they are a cleansing food. Squeezing a slice of lemon into a glass of water each day can aid digestion problems and remove impurities from the body. Adding a little slice of lemon to your kid's water can be a great way to get them to drink more water. You can also squeeze fresh lemon juice over vegetables, poultry and fish.

Yellow Pears - Loaded with vitamins, minerals, and cancer preventing anti-oxidants, pears are a healthy and delicious choice for snacks and side dishes. Pears also have a low glycemic index, which means they can help control blood sugar levels. Pears provide the body with vitamins A, C, B1, B2, and E, folate, potassium, iron, and fiber.   Slice pears and serve alone, or add to salads and smoothies. 

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Healthy Habits: Introducing Your Family to Red Foods.

Introduction to Japanese Food

In Japan, the color red signifies energy and power and is often used as a color for heroic figures.  This is a good description because when you include red fruits and vegetables in your child's meals, they will grow up strong like superheroes.

Red foods are packed with lots of vitamins and minerals like Vitamin A, Vitamin C, and Potassium. Red foods also contain compounds called Phytochemicals, which have been shown to have positive health benefits.  Phytochemicals you might have heard about include flavonoids, lycopene, reservatol and capsaicin.

 

Make a game out of letting your kids choose one "superhero" red food to eat every day.  Our favorite red foods include:

• Strawberries - Strawberries are loaded with vitamin C, potassium, and folate.  Strawberries are best fresh, for a special treat add them to yogurt, cereal and smoothies.
• Tomatoes -Tomatoes are a great source of lycopene, potassium and Vitamin C. They taste great fresh off the vine and cooked in sauces, stews and soups. Try them with scrambled eggs.
• Red Peppers - A bright red pepper contains potassium, Vitamin A and Vitamin C. Red Peppers can be served raw as a snack or in salads, cooked in pasta and stir fry dishes, or roasted in soups and stews.
• Apples - The wonderful shiny red apple contains soluble fiber, pectin, and flavonoids. For a healthy afternoon snack, slice an apple and top with peanut butter.  Yummy!
• Watermelon - You know its summer time when you see watermelons.  Watermelons are packed with Vitamin A, Vitamin C and lycopene.  A big slice of fresh watermelon is sure to put a smile on your little one's face.
• Red Beets - Red beets contain iron, niacin and potassium. Start introducing red beets to kids in salads or roasted with olive oil and ground pepper.  Pickled red beets are also a good introduction.
• Red Grapes - Red Grapes contain flavonoids, reservatol and quercitin to help keep your heart healthy and strong.  Grapes are a great snack.  Freeze them for a hot summertime treat.
• Cherries - Cherries are considered a nutritional super food because they are loaded with antioxidants and vitamins and, they taste great! Remove the pits to make it easier for little ones to enjoy this delicious treat.

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Toddler Treat: Okonomiyaki

 Toddler Treat: Okonomiyaki

Okonomiyaki is a Japanese-style pancake and is very popular with kids. There are restaurants all over Japan that specialize in making Okonomiyaki. These places have special tables with a griddle built into them.  Families are seated around the griddle, they cook their Okonomiyaki and eat them.  We chose to make this dish with cabbage, green onion and shrimp, but you can use almost any shredded vegetable and chopped meat combination.    

Okonomiyaki Pancakes:

• ¼ cup Flour
• 1 tsp. Baking powder
• 1 Egg
• 3 Tbsp. Water
• ¾ cup Nappa cabbage, shredded
• 5 Cooked shrimp, chopped or ¼ cup cooked chicken, chopped
• 2 Green onions (green parts only), chopped

Okonomiyaki Sauce:

• 3 Tbsp. Ketchup
• 1 tsp. Worcestershire sauce
• 1 tsp. Soy sauce

Directions: Combine flour and baking powder in a medium size mixing bowl. Gently mix in the water and egg. Next, add the cabbage, shrimp and green onions and mix them together thoroughly.

 

Heat a skillet over medium heat and lightly oil. Spoon the okonomiyaki mixture in to the skillet to make 2 pancakes (about 4-inches wide).

Cook about 4-5 minutes and turn it over with a spatula and cook an additional 4 minutes. Both sides should be a light golden brown and the pancake will be firm in the center.

Serve on a plate and spread the sauce over the okonomiyaki. 

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Introduction to Japanese Food

Introduction to Japanese Food

  

The people of Japan enjoy a long, healthy life.  So much so, that according to research, Japan has the longest lifespan of any country in the world.  The Japanese diet has been shown to play a big role in this long, healthy life. 

There is a lot more to Japanese cooking than sushi.  Many Japanese dishes are noted for having an umami (say it oo-MA-mee) flavor. Umami is a savory taste with meaty flavors.  Shitake mushrooms and soy sauce provide umami taste and are common ingredients in Japanese dishes.

Japan is an island surrounded by ocean waters that provide a steady supply of seafood.  For this reason, fish and sea plants are plentiful in the Japanese diet.  Japanese people do eat chicken and red meat too. 

Along with fish, common foods in Japanese meals include: 

• Brown and White Rice
• Soba and Udon Noodles
• Vegetables
• Mushrooms
• Soy Beans - edamame and Tofu
• Nori (Dried seaweed sheets used for wrapping sushi)
• Fruits

Herbs and Spices in Japanese Cooking:

Japanese dishes are enhanced using pickled and fresh ginger, soy sauce, wasabi paste, miso, rice vinegar, mirin (rice wine), chili oil and mustard.  Dashi, a soup stock made from shitake mushrooms or edible sea kelp, gives many dishes a distinctive flavor.  Dashi powder is often available in the Asian section of your grocery store.

If you are lucky to have Japanese Market in your area, stop in for a visit. Japanese products have colorful packaging and interesting shapes. All imported food products must have English ingredients label.  So while you may not be able to read the front of the package, the ingredients (and often cooking instructions) will help you discover what's inside.  

  

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