It is December and people of all religions, cultures and walks of life are looking forward to celebrate the coming of a new year. No matter how we look at it, this holiday season really is the best time of the year – time to reflect on goals, accomplishments and sometimes failures; to make plans; to hope for new beginnings; to forgive; to help and to give; to embrace the good in life.
Observing traditions and the festivities too often involve overindulgence – with gifts and with food, and it is only natural that kids are more easily tempted than adults. Among all other things, think of this time as a great opportunity to start creating or to keep reinforcing habits of healthy eating for your kids. Take them grocery shopping, talk to them about the benefits of certain foods as compared to others, involve them in the preparation of food and make it fun for everybody.
And don’t forget to make some changes yourself – it really is that simple. If you are not quite sure what the best way to approach your kids is though, why not begin with some curious and fun facts, which will certainly grab their attention? Tell them for instance:
- Tomatoes are actually fruits and for a very long time were thought to be poisonous
- Eggplants are also fruit, classified as… berries
- Strawberries are the only fruit that has its seeds on the surface and they have more vitamin C than oranges
- Figs are a most unique flower, which cannot be seen to blossom
- Banana is a fruit which does not grow on trees – the banana “tree” is actually an herb
- Peanuts are legumes and they form underground
- Pears ripen from the inside out
- Apples do not sink – they float because they are 25% air
- Honey is the only food on earth that never, ever goes bad!
Once you have your kids’ attention, involve them in the preparation of food and use this special time to tell them interesting stories about the holiday season and the traditions you observe. In the process, start making your simple-but-important changes, such as:
- Switching to smaller plates
- Preparing smaller quantities of different dishes instead of one big dish that will last days
- Offering alternatives – while keeping traditions alive you can always make a lighter and healthier version of a certain dish
- Trimming the fat from the meat you will be cooking
- Steaming instead of roasting
- Using lots of herbs – they are not only unbelievable taste enhancers, but have also innumerable health benefits
- Avoiding salad dressings – better to use pure and natural ingredients like lemon juice, extra virgin olive oil, honey, mustard, herbs
Here are a couple ideas for simple, fast, healthy and delicious treats:
Savoury “Berry” Dip
Ingredients
1 medium sized eggplant
2 cloves garlic
Fresh dill
4 tbsp. extra virgin olive oil
Salt to taste
Preparation
Wash eggplant, pat dry and microwave on high for about 5 minutes or until eggplant is soft to the touch. Let cool. Peel and transfer in food processor. Add garlic and oil, salt to taste. Puree. Add finely chopped dill (or parsley, if you prefer it) and mix well. Serve as dip with baked pita slices or use as sandwich spread.
Benefits
Eggplant is very rich in fiber, potassium, vitamin C and B1, and contains unique phytonutrients which give it its antimicrobial and antiviral properties, to mention just some of the health benefits it provides.
Dill contains dietary fibers, many anti-oxidants and vitamins including folic acid, riboflavin, niacin, vitamin A, ß-carotene, vitamin C that are known to have disease preventing and health promoting properties.
And because no holiday is good without a sweet treat, at least have something healthier:
Yogurt Parfait
Ingredients for one portion
Thickened yogurt
Honey to taste
Lady Fingers
1 kiwi
2 strawberries
Blueberries
Raspberries
Vanilla extract
Preparation
To thicken yogurt spoon out of the container about 2 tbsp., making a small hole in the middle and let stay overnight. Drain excess liquid. Clean and cut in pieces kiwi and strawberries, mix with blueberries and raspberries. Set aside. Mix the yogurt with the honey and a few drops of vanilla extract. In a serving bowl build a few layers alternating fruit and yogurt, finishing with yogurt. Dip a Lady Finger and decorate with some of the fruit or drizzle chocolate syrup. Serve chilled.
Benefits
Yogurt has long ago been acknowledged as one of the top healthy foods, but a less known fact is that it is also considered a “grow food” – due to its high protein and unique nutritional content yogurt improves the bioavailability of other nutrients and helps with intestinal absorption problems. The combination of yogurt, berries and kiwi is a most powerful immune system booster.
Renata Shishkova is a mother and a grandmother, a writer and an artist from Toronto, Canada. She holds a Master’s degree and has a strong interest and background in nature, healthy living and wellness, and the challenges of parenting. You can read her insights at http://blog.kytephone.com
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