Nutrition Corner: Fun Healthy Food for Busy Schedules

Setting a time: My kids are starting back to school and normal routines will begin again. I believe in the importance of creating family meals times. Schedules are filled with after school sports, activities, homework and adult work schedules. It is important to aim for a few home cooked family meals around a table without the interruption of TV, iPads, cell phones, emailing or doing homework. This provides the time to communicate and connect together as a family. Older children can help with preparation of food and setting the table. If dinner does not work, a Sunday brunch or weekend lunch together can always count. I think this is great resource for the creating the family mealtime: www.thefamilydinnerproject.org/resources/faq/(left) Green beans, butternut squash, summer squash, onion, olive oil salt and herbs

Onion Facts: Onions are high in Vitamin C and folic acid. They help our immune system because they contain phytochemical to help improve the function of Vitamin C. Onions also contain chromium that help regulated blood sugar. Another photychemical in onions called quercetin helps reduce inflammation. Try adding onion to your roasted vegetables.

Our Family Meal: In my family, we like to set a special mealtime, usually on Sunday nights. This can be a time to try new dishes, cuisines, or serve family favorites. A fun idea is to create a themed menu from another part of the world. It can be as simple as Italian night. The children can decorate the table with a checkered tablecloth and fresh white flowers. This is a great way to try new foods and dishes. Recently we have been focusing on making roasted vegetables. Our family rule is that the children try at least three bites, and then they may say “no thank you” if they do not want any more. Our attitude is one of encouragement and excitement around trying new things. Making faces or making negative sounds about new foods is discouraged. In time, kids that are offered to try new foods regularly (not forced) will want to try them.

Fun Fact: My daughter's favorite food is now salad.

(left) Roasted yellow califlower, purple cauliflower, peeled whole carrots (red, yellow, orange), onions, olive oil, herbs, and salt.

Roasted Vegetable: Our roasted vegetables include broccoli, cauliflower (green, purple, white), sweet potatoes, spaghetti squash, butternut squash, yellow squash, zucchinis, carrots (purple, orange, yellow), Brussels sprouts, onions, asparagus, and bell peppers (red, yellow, orange). You can even do roasted garlic to spread on bread, crackers, or on top of the other veggies! Our kids don't like everything, of course, and we also try to spice things up with dips like dressings, hummus, ketchup, ranch, or mustard. For time-saving and to keep it healthy, we prepare our roasted vegetables very simply by tossing them in a bowl with a few tablespoons of olive oil, Jane’s Krazy mixed-up salt, and herbes de provence (Amazon or William Sonoma). We also like All Natural Frontier Garlic Granules. We sometimes add thin sliced onions for flavor. Put them on a baking sheet and bake at 350-400 degree for 25-45 minutes depending on vegetables. Roasted veggies are quite tasty when they're slightly brown and crunchy!