Healthing Choices

Everyone knows that proper nutrition is vitally important to children, but as parents, we also know it isn’t always easy to get kids to eat right, especially if you’ve got picky eaters. Good childhood nutrition is the foundation for a healthy life, however, so it’s worth the effort to help your kids choose healthier food options. Start Small When you’re filling your child’s plate, don’t overdo it. Start with small portions of everything, even their favorites. That way you can more easily convince your child to finish his spinach before he gets more chicken nuggets or applesauce.

Become a Master of Disguise

If your child won’t eat broccoli or other nutritious veggies, disguise them in soups, casseroles, or salads so they still get the benefits. You can puree vegetables like squash, cauliflower, tomatoes, and other foods and sneak them in dishes like homemade breads, cookies, sauces, and other goodies.

Don’t Ask Yes or No Questions

When it comes to food choices, don’t ask kids questions they can answer yes or no. If you ask “Do you want Brussels sprouts?” the answer is sure to be no. Instead, give them choices. “What vegetable should we have for supper, carrots or broccoli?” “Would you rather have chicken or fish?” That way, flat out refusal is not an option.

Set an Example

You are the most important role model in your child’s life. Let them see you enjoying nutritious foods. Say things like, “Yes, chocolate chip cookies sound good, but I’m going to opt for frozen yogurt because it will help give me strong bones” or “I’m going to eat broccoli because it’s a super hero food. Let them know why you choose to eat the foods you do. Be open to trying new tastes so they will also be willing to experiment with different foods.

Keep Healthy Snacks Available

If there aren’t junk food choices in your home, your child will turn to healthier options when they’re hungry. Stock the pantry with rice cakes instead of cookies, keep fresh fruit on hand, and offer to fix nutritious smoothies for your little ones. Keep ready to eat carrot and celery sticks in the fridge. Remember, you are in charge of what food is available in your home.

Be Creative

Make your children smile when they look at the food you’ve prepared. Celery, peanut butter, and raisins quickly transform into ants on a log. Create a flower face using a mound of cottage cheese, peach slices for petals, raisins for eyes, and a slice of red bell pepper for the mouth. Make a cucumber boat with grape passengers on board. A little imagination can go a long way when tempting your picky eater to indulge in nutritious food.

By following these suggestions and helping your child learn to enjoy healthy foods at a young age, they’ll be more likely to make healthier food choices as they grow and begin to make dietary selections on their own.

About the Author: Leonore Cuello loves her kids but mealtime can be a real chore. When she’s not spending time plotting her next sneaky meal in the kitchen, she can be found watching the UFX markets and studying investment portfolios.

Blackened Salmon with Cucumber Sauce

Salmon Almost A Perfect Food

It’s loaded with hearth-healthy fats and high quality lean protein. Best of all, it tastes delicious.

For runners, it’s a great choice because it keeps your muscles strong, your immune system working at top performance, and your joints properly lubricated.

While the fish by itself is delectable, the creamy coolness of the yogurt sauce is a great contrast to the charred spiciness of the salmon.

A cast iron skillet works best here, but if you don’t have one, anything but a nonstick pan will work.

Ingredients

1 tablespoons olive oil
2 6 oz salmon filets
1 tablespoon paprika
1/2 teaspoon cayenne pepper
1/2 teaspoon dried thyme
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/2 cup plain yogurt
1/2 small cucumber, grated
Juice of half a lemon
1 tsp olive oil

 Directions

In a small bowl, combine all the seasonings for the salmon. Rub generously over the salmon filets.

Heat a large skillet over medium high heat and add oil, followed by the salmon.

Allow to cook until bottom is blackened, about 5 minutes.

While it is cooking, make the yogurt sauce by combining the yogurt, cucumber, lemon juice and olive oil.

Season lightly with salt.

When the salmon is cooked on both sides, slide onto a plate and top with the sauce.

Serve and enjoy!

This healthy recipe is posted from TheFitFoodist. Visit the site for more healthy and delicious recipes especially for runners.

Vegetarian Holiday

Vegetarian Holiday

Christmas dinner is a glorious time to eat everything in sight. Turkey, goose or ham graces the table with other meat dishes. For most of the diners, this is wonderful. For a vegetarian, most of the traditional dishes leave very little for the plate. Uninformed people think that vegetarians are regulated to eating only vegetables and jello molds. This could not be further from the truth. Here are five vegetarian substitutes for the traditional Christmas feast.

Meat Substitutes

There are several commercial meat substitutes such as Tofurkey®, Quorn Turk’y Roast, “Vegetarian Plus” Whole Turkey, which is shaped like a turkey, and Harvest Celebration Field Roast. These products are made using soy, wheat, tempeh, and other meat substitutes. Cooking directions are on the package, and these products are seasoned just like the real thing. Vegan ham is a great tasting substitute, and is shaped like a ham. Prepare and slice the same as the real thing. Make a turkey substitute at home from tofu. Recipes abound on the internet. Since tofu has no taste of its own, season the same as a turkey.

Textured Vegetable Protein

Use these dehydrated protein granules instead of meat in greens, green beans and other dishes otherwise flavored with bacon, salt pork and other meats. For flavor, rehydrate the granules in water containing seasonings.

Serve Different Main Dishes

Instead of a turkey, goose or ham, serve a vegetarian lasagna or stuffed cabbage rolls. Some people eat the turkey out of politeness, but don’t prefer the taste. These dishes allow the vegetarian as well as others to enjoy non-traditional dishes and enjoy the feast. Use lentils, chickpeas, or beans to make a loaf or burgers. Season these to the diner’s taste.

Make Other Dishes the Centerpiece

Squashes combined with textured vegetable protein, beans or other vegetables make great main dishes on their own. Butternut squash filled with grains, beans, vegetables and broth makes a wholesome meal by itself. Serve different types of stuffed squashes and watch the guests enjoy. One wonderful thing about squashes is they can be served in their shell; no extra dishes needed. Season each squash accordingly.

Don’t Forget Dessert

Many desserts are made with animal fats, eggs and milk. Depending on the diner, these may or may not be acceptable. Research the internet or recipe books for traditional recipes made differently for vegetarians. Place these dishes on the table in a grouping. Inform guests of the ingredients, and let everyone choose for himself or herself. Having vegetarian substitutes for a traditional Christmas feast is not hard work. Most products and ingredients are available in local grocery stores. The cost is minimal, and the feast will be remembered for years.

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