Posts tagged Dr Dees Clayton College

Food: It’s a Family Affair

April 1, 2009 · Filed under Kids Can Cook!, Nutritious Family Recipes · Tagged , , , , , , , , , ,

A study from Harvard University shows that kids who eat regularly with their family have healthier eating habits than those who don’t.

Enjoy these four tips brought to you by FoodFit.com for making food a family affair.

  • STEP 1: Let little hands pitch in making dinner. Younger helpers can tear lettuce or help stir. Older children can chop ingredients under mom or dad’s watchful eye. It may be messy or take longer, but the sense of accomplishment and the closeness that children feel makes it all worth it.
  • STEP 2: Make your meals seasonal. “My mother always began dinner with fruit — grapefruit in the fall and winter, cantaloupe in the spring and honeydew melon in the summer,” explains Ellen Haas. ” As a girl, I knew fall had arrived when grapefruit appeared on the table again.” Fruits and vegetables that are in season are cheaper and better tasting.
  • STEP 3: Offer fruits and vegetables as fast food. Have good-for-you nibbles like washed carrots, celery sticks or peas ready to go in the refrigerator. Keep a bowl of washed fruit on the table to get everyone in the family through those hungry moments just before dinner is ready.
  • STEP 4: Go on family outings to the local farmer’s market. They are fantastic places for kids to see and learn about the different foods they eat. Use fresh as it gets — a guide to shopping at farmer’s markets to get started. Have everyone in the family pick their favorite tomatoes, peaches or greens.

    • read the full article here

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    Mashed Sweet Potatoes and Turnips

    December 12, 2008 · Filed under Vegetable Dishes · Tagged , , , ,

    Recipe from American Cancer Institute Research

     

    Mashed Sweet Potatoes and Turnips

    1 medium sweet potato (about 3/4 pound), peeled and cut into 2-inch pieces
    1 medium turnip, peeled and cut into 2-inch pieces
    1 Tbsp. canola oil
    1/2 cup diced onion
    1/4 cup finely diced Italian parsley
    Salt and freshly ground black pepper, to taste
    1/4 cup shredded reduced fat Swiss or Gruyére cheese

    In large pot, place steamer filled with potatoes and turnips. Add 2 cups water, cover and bring to boil. Steam until tender, about 15 minutes.  Meanwhile, in small skillet, sauté onion and parsley over medium heat in oil for 5 minutes. In large bowl, place tender potatoes and turnips and mash with large fork. Stir in onion, parsley and oil from pan.  Season mixture to taste with salt and pepper. Lightly coat baking dish with oil spray and add potato mixture, pressing down evenly.  Top with cheese and broil for 2-3 minutes or until cheese is bubbly and lightly browned.

    Makes 4 servings. Per serving: 121 calories, 4 g total fat (>1 g saturated fat), 18 g carbohydrates, 4 g protein, 3 g dietary fiber, 65 mg sodium.

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