Fruits and vegetables are probably the most important food your child can learn to eat but teaching them isn’t always an easy task. Recipe ideas and tips to work four super nutritious produce powerhouses - kale, spinach, sweet potatoes and strawberries – into their diet.
[Music Playing] Liz Pearson: Fruits and vegetables are probably the most important food your child can learn to eat for a healthy body weight and the prevention of disease. But teaching them isn't always an easy task. Kale Did you know? Kale is an exceptional source of vitamin K, a disease-fighting nutrient most people don't get enough of. In fact children need to be exposed to and ideally taste a new food as many as 10-15 before they'll accept it. And instead of bribing or rewarding the best way to introduce children to a wide variety of fruits and vegetables is to start early and serve them often in a variety of ways. There are four super-nutritious power houses that make an exceptional addition to the diet of parents and kids alike. Kale, spinach, sweet potatoes and strawberries. Kale is a vegetable that most kids are unfamiliar with. So getting them acquainted with it, before it shows up on their plate is important. Have your kids help pick it out at the grocery store and help prepare it in the kitchen. Chopped kale can be added to soups, salads, omelettes, luzonia, and tastes great when combined with sweeter vegetables such as carrots and beets. And remember kids are much more likely to try something if you say it tastes good rather than it's good for them. Sweet Potatoes Did you know? Boosting potassium intake can significantly lower blood pressure, as it has the opposite effect of sodium. When it comes to fruits and vegetables, color is an excellent indicator of nutritional value, the fastest and easiest way to cook a sweet potato is in the microwave. Prick the skin, microwave on high, and turn halfway through the cooking time. For a kid-friendly option, try making sweet potato wedges, toss them in olive oil, with a touch of salt and pepper and bake at 350 degrees for about 40 minutes or until crisp. Spinach Did you know? Compared to iceberg lettuce, spinach contains 4 times more potassium, 7 times more folate, 11 times more magnesium and vitamin 4, and 18 times more vitamin A. Spinach is a nutritional power house and tastes great in salads. You can even dress them up with nuts, fresh fruit and your favorite dressing. A delicious way for your kids to get their daily dose is to combine it with fresh strawberries and smoothie and don't let the colors scare you off. It tastes like strawberries and bananas but has the added nutrition of spinach. Strawberries Did you know? Just 1 cup of strawberries exceeds your recommended intake of vitamin C for the day. Strawberries are one of the most anti-oxidant rich foods you can eat, and luckily getting your kids to eat them should be easy, simply wash and enjoy them as they are or top off your cereal pancakes or yoghurt. They also taste great with salads, leafy greens or fruit. Try making a big batch of fruit salad on the weekend and store in an airtight container in the fridge for a quick snack all week long. Kale, spinach, sweet potatoes and strawberries are abundantly available year round from the southern U.S. For more recipes and tips on how to include these four power houses in your diet visit gosouthfresh.com [Music Playing]