"We are not taught about the power of food in medical school."
-- Michelle McMacken, MD, Assistant Profession of Medicine, NYU Medical School
Apples,
bananas, and tomatoes. Kale, spinach,
and squash. What are YOUR favorite
fruits and vegetables? Last week I wrote
about making apple sandwiches with Ellie. Fall is a wonderful time of year to incorporate freshly picked apples into your favorite dishes. Making food fun -- and making fun food -- with kids is something we do in the Growing
Healthy Kids Test Kitchen and in our healthy cooking classes.
What fruits and vegetables are being harvested where you live? For the healthiest way to eat, plan meals around what is in season (and
whenever possible is locally grown). Plant foods have the most nutrients when they are freshly picked; every day that passes, they contain less nutrients. Look for farmers near you who are growing
organically (chemical-free). Buying
frozen vegetables and fruits is the next best choice because they are frozen immediately after being harvested, which ensures optimal nutrition.
My recipe for Mango Chutney (see below) is one that kids love to make and eat because everyone loves the natural sweetness of fresh mangoes! Teaching kids how to blend the flavors of seasonal fruits and vegetables to make chutneys and
salsas is a great lesson in the art of healthy eating for Growing Healthy Kids!
GROWING
HEALTHY KIDS: Our Recipe Collection
MANGO
CHUTNEY
INGREDIENTS:
·
1
teaspoon organic cumin
·
3
jalapenos, seeded and minced (substitute green peppers if kids will be eating
the chutney)
1 clove garlic, minced
·
3
apricots, diced
1-2 teaspoons coconut sugar
·
1
large mango, peeled, seeded, and diced
·
¼
teaspoon nutmeg
·
2
teaspoons lime juice
1 teaspoon cayenne pepper
·
1
teaspoon fresh cilantro, finely chopped
DIRECTIONS:
Place
all ingredients in a medium glass bowl.
Toss to mix.
Cover bowl with
plastic wrap and refrigerate for at least 1 hour or until ingredients are chilled.
Serve over grilled fish or basmati rice with roasted vegetables.
Makes about 1 cup.
Please pass your favorite fruit and vegetable!
With
love and gratitude,
Nancy L.
Heinrich, MPH
Founder,
Growing Healthy Kids, Inc.
PS - September is Fruits & Vegetables - More Matters Month. For great recipes to make with your kids, click here.
