The Purple People Eater and the Elusive Kale

The number one question I am bombarded with as a dietitian from mom's is, "How do I get my child to eat their vegetables?".  Ah, the age old question that mother's have been asking for generations.  Although I am all for cultivating a love of pure, unadulterated veggies in children (see my post "Growing Up Fruity"), I am also realistic.  I would rather ensure a child consumes healthy food in a sneaky way than not have it a part of their diet at all.  One of the most challenging vegetables to get children to embrace is the all popular, all famous, dark leafy green.  A child's brain and taste buds are not set up to appreciate the texture and bitterness that are inherent in vegetables such as kale and spinach.  As children grow, their taste bud's change and so does their palate and perception of certain foods.  Don't despair, many of the pickiest eaters will grow up and be able to enjoy a delicious spinach salad, but until then we may need to use a little trickery :)

The "Purple People Eater" ingredients

Who Doesn't Like a Shake?

One of my favorite ways to ensure, not only my children, but I get my full range of fruits and veggies is by concocting a smoothie.  Although I usually have one for breakfast, I often offer this treat to my children for an after school snack or even a dessert.  How else can you consume such a variety of fruits and veggies, including all colors of the rainbow with such little prep work and resulting in something so truly delicious?  The key to being able to whip up the most tasty and quick smoothie is to keep frozen fruits on hand. 

Kid's Eat With Their Eyes First

Frozen berries are one of my favorites and is the foundation of most of my shakes, especially when made for children.  Aside from the many health benefits, berries provide the masking of color of the greens in a shake.  Although I find the natural green hue of my morning smoothie appetizing many young children would disagree and turn their nose up to it before even giving it a fair chance.  Blueberries particularly are great coloring agents and work wonders at making my green shake magically turn a lovely shade of purple.  Another important ingredient in a kid-friendly smoothie is a frozen banana.  Not only does it provide a healthy dose of potassium, but it results in a thick and smooth finished product that most kids enjoy.  The natural sweetness is also a plus.  I buy fresh bananas and when they are at their peak of ripeness, I peel them, break them in half and put them in a plastic bag in the freezer so they will be ready to use.

 

Eating the Rainbow

What's great about a smoothie is you can totally customize it based on what's at hand and your own child's preferences.  Other frozen fruit that we typically add is mango, peaches and pineapple.  Since we talk about "eating the rainbow" in our house, I always represent all colors in my kid's shakes (how you can build on that lesson is for another post).  Another great addition for a smoothie is avocado.  Filled with healthy fat (that most people in this country don't get enough of) avocado is easy to cut in half and scoop out.  It provides more silkiness to the shake and will keep them feeling fuller longer.  Lastly, although not necessary, raw honey can be added to ensure adequate sweetness.  Raw local honey has been shown to stimulate the immune system, especially when consumed cold (not heated up by adding to your tea or baking with).

Baby Steps

You know your child best and can decide how much deceit you need to use.  My four year old son loves to help me make the shake, greens and all.  He finds it riveting that when blended all of those different colors turn into a vibrant purple.  He decides what to add to our custom concoction and because of that enjoys it all the more.  My ten year old daughter doesn't want to know what's in it (her words) but once presented, cold, purple, pretty and in a tall glass with a long straw, will drink it without even a nudge.  Whether you call it a placebo effect or not, once the "Purple People Eater" is downed, you and your little ones will feel like you can take on the world :)

 

The Purple People Eater

Servings: 2-4

Ingredients:
2 cups spinach or kale, fresh
1 cup blueberries (frozen)
4 strawberries (frozen)
1 avocado, fresh
1/2 cup pineapple (frozen)
1 banana (frozen)
2 cups almond, soy, or coconut milk
1-2 tablespoons raw local honey

Directions:
Place all of the ingredients in a blender and blend on high until fully combined and broken down into a smooth consistency.  Feel free to experiment with the types of produce you use and the amounts.  Once you get your child to embrace this smoothie, you can slowly try adding more greens.  Drink immediately as it will start to separate quickly.

My little smoothie making assistant ready to take on the world......

A Sweet New Year- Resolutions for Parents and Children!

Apples and honey for a sweet new year!

Last week was Rosh Hashanah, the celebration of the Jewish New Year.  Although the holiday is a happy one, it begins the 10-day contemplation period that leads to Yom Kippur, also known as the day of atonement.  It is during this time period that you are instructed to assess, focus on, contemplate and review the year as a whole and consider and acknowledge what you could have done differently. It ends with apologizing for the mistakes you have made.

As a child I remember sitting in temple for hours on end and listening to and chanting about how bad we were during the past year.  I always thought, "I don't think I was that bad!" and I would look around at the others faces to see if I could tell if they were thinking the same.  To be honest, I always felt a little offended.  As an adult, I don't look at it as literally as through a child's eyes instead I focus on what I can personally improve in my everyday life.  I take the time during services to try and become re-inspired to make the necessary changes and develop a plan of action.

Growing up Jewish, I remember watching people on T.V going into confessional.  Voicing your guilt anonymously so you can wipe your hands clean and move on.  What a great idea!  I look at this time of the year as a self-confessional.  Taking the time to review and acknowledge how the year went, decisions you made, behaviors you had, mindlessness habits you engaged in.  These are all up for contemplation and a good start for considering what you want to be different in the year ahead.

Some things that came to my mind........

• Keep things in perspective.  When I am having a hard day with the kids remembering how lucky we are that we have our health and each other.
• Save more time and energy for my husband who deserves my love more than anyone in this world and unfortunately who sometimes gets shuffled on my priority list.
• Discover something we can do as a family to give back to the community.
• Make sure I do something that brings me joy everyday so I can be balanced and at my best for the people I love.

This year I took my 10-year old daughter to the full adult services and watched her sit there like a trooper as I quietly hoped she was getting something out of it.  I took the time to talk to her about what the service was about and how she should take the time to think about her past year.  I reminded her it is also about reviewing what she was proud of and how to figure out how she can continue to make those good decisions and have those good behaviors.  She took it a step further and made a list when we got home of what she is sorry for and what she is proud of.  That's so Kaylee :)

We took my 4-year old to the children's service as he isn't capable of sitting for more than an hour.  He was the most well behaved in the congregation only because he fell asleep a few minutes into the service.  No indication of how good the services were, it was just that witching hour of 2:30 in the afternoon.   Although he missed it, I shared this beautiful prayer we said together as parents and children with him when we got home:

Parents:  Sometimes I do things you do not understand.
Children:  Sometimes I do things you do not understand.

Parents:  I will try to listen and not just lecture.
Children:  I will try to listen more than I want to.

Parents:  I hope you will tell me what you're feeling.
Children:  I hope you will try to comprehend what I'm feeling.

Parents:  But I can't always tell you what you want to hear.
Children:  I will try to remember that you have my best interest in mind.

Parents:  I will try not to scold you for small mistakes.
Children:  I will try to be more responsible.

Parents:  I will try not just to teach you but to let you learn for yourself.
Children:  I will try to accept what you want to pass on, while I chart my own path.

Parents:  I will force myself to let you stumble because failure is as valuable as success.
Children:  I will try to remember that I can learn from failure as much as from success.

Parents:  You are important to me and I will try to show you my love every day.  I shall always try to make our time together meaningful.
Children:  You are important to me, and I will search for even more ways to be closer to you and make more room for you in my life.

BOTH:  May this new year be a year in which the hearts of parents will turn toward their children and hearts of children turn towards their parents.

Wishing you a happy, healthy and sweet new year :)