Gulf Coast Family

by Leanne Ely (The Dinner Diva)

Picky kids are, unfortunately, “on the menu” in most families. Trying to move past picky can be more than a little trying, but you have some good basics; you can move into a groove of getting them eating better.

Here then is my Top 10 Foods for Kids list — and some recipes to help you utilize these nutritional powerhouses:

1. Optimal Oatmeal: A fabulous breakfast food, full of B vitamins, iron, zinc and calcium. Old-fashioned oatmeal offers quick energy for busy kids with its carb load and fiber count.

2. Egg ‘em On: Eggs are a great source of protein and a host of other nutrients, including the B vitamins, vitamin E, and zinc, to name a few. The American Heart Association’s Guidelines have changed and an egg a day (for adults) is OK now. For kids? Well, they didn’t say, so use your own good judgment.

3. Nuttin’ Better: Nut butters are great fast foods for kids. Kids need the fat (it’s a good fat if it doesn’t have hydrogenated oils mixed in it), and they need the protein. And while peanuts can be problematic and even life threatening to allergic kids, other nut butters may be OK (but definitely check with your doctor first). Almond butter is a personal favorite.

4. Culture Club: Kick your child’s milk consumption up a notch and include yogurt on the menu. A great source of calcium, yogurt is easier to digest than regular milk, and the cultures (check the label to make sure they’re in there!) are very beneficial to good colon health . . . especially if your child has been on antibiotics. Watch it on the sugar content, though. A better idea is to buy plain yogurt and sweeten it yourself with fresh fruit.

5. Mmmm, Mmmm Melons!: My personal choice would be cantaloupe in the melon department. Vitamin C, beta-carotene, bits and pieces of B vitamins and trace minerals and calcium fill every juicy bite. Melons are not to be missed when they’re plentiful and in season.

6. Tree Cheers!: Kids like to call broccoli “trees,” and sometimes you can get picky kids to eat trees rather than broccoli. Broccoli is one of the best vegetables for anyone, especially growing kids, due to its calcium content and a whole host of other nutrients, such as potassium, beta-carotene and B vitamins.

7. Terrific Tubers: Sweet potatoes contain 30 mg. beta-carotene per cup. It would take 23 cups of broccoli to get that same amount! And with 3 grams of fiber per serving, sweet potatoes deserve a place at the table.

8. Protein Power: One size does not fit all when it comes to protein. The fact is growing kids need protein to keep growing. How you’re going to give it to them can vary widely, according to your preferences. Good choices include legumes, beans (combined with a grain to make a complete protein), soy products like tofu, or meat, fish or poultry.

9. The Whole Truth: The best nutrition is found in the whole grain. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fiber, minerals and vitamins. Don’t shortchange your kids with the white stuff.

10. OJ is OK: Kids drink too much juice — the American Academy of Pediatrics said this in a study a few years back. However, that doesn’t mean they should never drink juice. Just don’t give it to them in place of water. Orange juice is full of vitamin C, vitamin E, potassium, folate and zinc. You can buy calcium-fortified orange juice, too — it’s great stuff in moderation.

Now that you have my Top 10 Foods for Kids list, here are a few kid-tested recipes that will help you incorporate them into your family’s diet:

Cheesy Broccoli Soup – Serves 6

• 2 onions, chopped
• 3 cups broccoli, chopped (stems and all).
  You can use fresh or frozen.
• 3 cloves garlic, pressed
• 1 tablespoon olive oil
• 1 quart chicken broth, canned or homemade
• 1 cup low-fat cheddar cheese, shredded
• 1 cup skim milk

In a large soup pot, saute onions and garlic until wilted. Add chopped broccoli and continue cooking. Pour broth over the top and cook until broccoli is very tender, about 30 minutes.

In batches, process soup through a food processor or blender until almost smooth (some chunks are nice). Add milk, pour back into the saucepan and let continue cooking another 20 minutes, but be careful not to let boil or the soup will separate. When soup has thickened, remove from heat and serve in individual bowls. Top each bowl with 1/4-cup cheddar cheese and serve with a great, big salad and whole grain bread. Makes a great dinner!

Smoothie Patrol

Served with a Breakfast Cookie, this makes a great breakfast to go!

• 2 oz. tofu (I buy the silken tofu)
• 1 banana, frozen
• 1/4 cup berries, frozen
• 1 scoop protein powder
• 1 teaspoon vanilla extract
• 1/3 cup orange juice

Put everything in a blender and LET ‘ER RIP!

For more help putting dinner on your table check out Leanne’s website www.SavingDinner.com or her Saving Dinner Book series published by Ballentine. Copyright 2010; Leanne Ely Used by permission in this publication.