Posts tagged: kid friendly

Sea Salt and Black Pepper Kale Chips

Yield: Serves 2

Total Time: 30 min

Fresh kale leaves look very voluminous and full when they are fresh. But when baked, they shrink down considerably. So consider making two bunches of kale if you are serving more than two people. For me, I can eat one whole bunch of kale by myself! And make sure to splurge on that nice sea salt for these. It is completely worth it.

Ingredients:

  • one bunch of fresh kale,
  • Sea salt
  • Fresh cracked black pepper
  • Olive oil

Directions:

  1. Preheat oven to 350 degrees.
  2. Wash kale. Remove tough inner stems from kale leaves.
  3. Tear the kale leaves into large pieces. They will shrink, so tear them into pieces that are a little larger than what you’d like to eat.
  4. Dry kale leaves well with paper towels.
  5. Place kale leaves in large bowl. Start by tossing in about 1 tablespoon of olive oil at a time, when needed. The kale needs to be lightly coated with oil. Too much will make the kale limp and greasy.  Sprinkle with sea salt and fresh crushed black pepper.
  6. Layer kale leaves in a single layer in a baking sheet lined. You can use parchment paper if you like for easier cleaning.
  7. Bake for 12-14 minutes or until crisp. About 5 minutes before they are finished,  gently toss them on the  sheet pan for more even baking. They will burn easy, be aware of how they are baking.

This is something different to make with your kids! They will be surprised at how good they taste!  Try it out!

http://whiteonricecouple.com/recipes/baked-kale-chips/

    Something Different For Valentine’s Day!

    Cucumber Hearts & Cheese X's & O's Salad from Valentines Day 2009 from Workman Family Blog.  Could add other veggies too.

    Heart shaped cucumbers and “x” and “o” ‘s made from cheese.

    Very Clever!!

    May actually get your kids to eat some salad with dinner!!

    10 Ways to Get Kids to Eat Their Veggies

    A few healthy tips for the new year to get your kids off to good start!

    vegetables

     

    If your kids are veggie haters, you might find yourself playing hide-and-seek come mealtime. Peas hidden in pancakes? Check. Squash added to pasta sauce? Yep. Pureed spinach in fruit smoothies? Of course.

    But as your kids grow older (and wiser), it might be time to stop hiding the vegetables and start teaching your kids to enjoy healthful, nutritious foods as they are. And fortunately, research has shown there are less excruciating ways to teach your kids to like vegetables than forcing them to sit at the table for hours, staring at an untouched plate of broccoli. Read on for painless ways to up your family’s vegetable consumption.

    1. Don’t treat veggies as the enemy. “Kids hear a lot of negative messages about healthy eating,” says Sheela Raja, PhD, an assistant professor and clinical psychologist at the University of Illinois in Chicago. “When we say things like ‘you have to eat your Brussels sprouts before you get any dessert,’ we are sending a message that vegetables are something to be tolerated, not enjoyed.” Let your kids know that all food groups serve as fuel for the body and that nutrition plays a big role in growing up healthy and strong, she adds.

    2. Stop hiding vegetables. A new study published in the Journal of Nutrition Education and Behavior found that kids will happily eat baked goods that contain vegetables — even when they know there are veggies in the dough. In the study, researchers served zucchini chocolate-chip bread, broccoli gingerbread spice cake, and chickpea chocolate-chip cookies to groups of schoolchildren. Kids liked the zucchini and broccoli treats, and only vetoed the chickpea cookies because they were unfamiliar with chickpeas.

    3. Put the power of nutrition in kids’ hands. Researchers in the Netherlands studied 259 children between the ages of 4 and 12 and found that when kids got to choose which fruits and vegetables to eat, they were more likely to consume a healthy amount of vegetables without complaint.

    4. Grow your own. “Kids love this,” says Joan Salge Blake, MS, RD, a nutrition professor at Boston University and spokeswoman for the Academy of Nutrition and Dietetics. “If you can, start a small garden and let the kids become farmers. They will have a ball watching their veggies grow and then eating them.”

    5. Stick to vegetables with crunch. Researchers at Wageningen University in the Netherlands gave children carrots and French beans prepared six different ways, and found that the kids overwhelming preferred “crispy, crunchy, and juicy” veggies over “mushy, squishy, and slimy.” Sorry, okra.

    6. Do as you say. “The best way for adults to encourage vegetable consumption among their children is to be good role models,” Blake says. “If you eat them and enjoy them, the kids will follow your lead.”

    7. Consider nonfood rewards. Stickers might be the ticket to a happier dinner table, researchers in the United Kingdom found. In their study, 173 families with 3- and 4-year-old children were divided into three groups. One group of kids got a sticker after trying a bit of a disliked vegetable, the second group got verbal praise, and the third group was not rewarded. After 12 days, the children who received the stickers were eating more vegetables (and liking them better) than the other two groups. After one and three months, the kids were still eating their veggies. .

    However, not everyone is a fan of this method. Both Raja and Blake fear this idea sends the message that vegetables are so distasteful, a prize is necessary to eat them.

    8. Make food fun. Researchers from Temple University wanted to see if offering a salad dressing “dip” along with broccoli could make a group of 152 preschoolers tolerate the much-reviled vegetable. After giving kids the healthful green twice a week for seven weeks, they found the youngsters were more likely to eat the vegetable when it was paired with dip, even when the dip was low-fat. Blake suggests using salsa instead of high-calorie dressings and to try the technique with more than just broccoli. For example, quarter and seed red, yellow, or green bell peppers and have kids use them as salsa “scoops,” she suggests. For example, have your kids use quartered and seeded red, yellow, or green bell peppers and as salsa scoops.

    9. Ask other caregivers to help. Discuss your preferences and expectations for vegetable consumption with caregivers at your child’s daycare or school. If you pack lunch for your children, encourage them to eat well when you’re not there to supervise.

    10. Don’t give up. As with so many aspects of parenting, persistence and consistency are critical to the success of your veggie game plan. It can take 10 or more exposures to a single vegetable before a kid becomes accustomed to a particular taste, Blake says, so keep trying.

    Medically reviewed by Pat F. Bass III, MD, MPH

    http://www.everydayhealth.com/diet-nutrition/ways-to-get-kids-to-eat-their-veggies.aspx?xid=nl_EverydayHealthDietandNutrition_20130101