During the holidays, there are a lot of tempting treats for children, including egg nog and sugar cookies.
It’s OK to let kids have some cake and candy, but remember to limit portions of high calorie foods. Try to fill children’s diets with servings of fruits and vegetables instead. Keeping their daily diet full of fiber-rich produce makes a tremendous difference to their health. The vitamins and minerals will keep them strong, and help them to fight off illnesses.
“Try to fill half of children’s plates with fruits and vegetables to ensure they have a well-balanced meal,” said Fidelis Care Chief Medical Officer Sanjiv Shah, MD, MPH. “Fruits and veggies also make great snacks throughout the day. They’ll be eating healthy and getting a boost of energy.”
Here are five fruits and vegetables to look forward to in the winter:
1. Clementines
This sweet, tasty fruit is an excellent source of vitamin C, a powerful antioxidant, and a perfect snack to throw in a bag or a purse.
2. Cranberries
High in vitamin C, fiber, and manganese, eat cranberries with a salad or as a snack. The tart, tasty treat can be more than just a part of a holiday dinner.
3. Kale
This dark, leafy green might not be on everyone’s vegetable list, but it should be. One cup of raw kale has almost 3 grams of protein, 2.5 grams of fiber, and numerous vitamins and minerals, including folate, which aids brain development. In addition to eating kale in a salad, you can add it to sauces and smoothies. Spinach is an excellent alternative to kale.
4. Butternut squash
Winter squashes are sweet, hearty, and delicious. Butternut squash, a good source of potassium, can be used in breads, muffins, or soups (the perfect meal to warm you up on a chilly winter’s night).
5. Chestnuts
This holiday perennial is high in protein and low in fat. It’s also a great source of vitamins and minerals, including vitamin C. Though many people think they need to be roasted, chestnuts also can be boiled or eaten raw.
A fun way for children to get their fruits and vegetables is by letting them help out with a new meal. Try this recipe for Crispy Black Bean Tacos from the A Cut Above the Rest team at Champlain Valley Educational Services, one of the winners of the Fidelis Care-sponsored 2015 North Country Jr. Iron Chef competition.
Crispy Black Bean Tacos w/ Vegetable Slaw & Cilantro Sour Cream
Course: Health u0026amp; Wellness4
servings30
minutes40
minutes300
kcalIngredients
1 Tbsp. vegetable oil
1 onion
2 poblano peppers
2 cloves garlic
2 15.5-ounce cans black beans
3½ Tbsp. ground cumin
2 Tbsp. chili powder
1 cup low-fat sour cream
4 Tbsp. cilantro
8 8-inch whole wheat flour tortillas
12 ounces cheddar cheese
½ head green cabbage
1 red pepper
2 carrots
1½ cups apple cider vinegar
¾ cup honey
2 limes
1 red onion
Salt and pepper, to taste
2 cups water
Directions
- Black beans
- Small dice poblano pepper and onion, mince garlic, and set items aside until ready to cook.
- Heat vegetable oil in saucepan over medium-low heat; cook onion and poblano pepper until tender, about 5 minutes. Add garlic and cook another 2 minutes.
- Stir in black beans, 1½ Tbsp. ground cumin and 1 Tbsp. chili powder with the onions and peppers, reduce heat and simmer until it thickens, about 5 to 10 minutes. Season with salt and pepper to taste. If the beans thicken too much, add water to thin out.
- Cilantro Sour Cream
- Mince 2 Tbsp. cilantro and mix with sour cream, season with salt and pepper to taste.
- Vegetable slaw
- On a mandolin, slice green cabbage and place in stainless steel bowl.
- Shred carrots with box shredder and add to cabbage mixture.
- Finely julienne the red pepper, red onion, and poblano pepper and add to carrots and cabbage.
- In a separate stainless steel bowl, whisk together apple cider vinegar, honey, the juice, and zest of 2 limes, 2 Tbsp. minced cilantro, 2 Tbsp. ground cumin, and 1 Tbsp. chili powder.
- Combine the vinegar mixture with the vegetables. Season with salt and pepper to taste, let rest for at least 30 minutes before serving.
- Constructing the tacos
- Heat non-stick skillet on low, add flour tortillas and top with 1.5 ounces of shredded cheddar cheese.
- When cheese is melted, pull tortilla shells out and top with 3-4 ounces of black bean mixture, top with slaw and 1 ounce of cilantro sour cream and serve.
- Garnish with any remaining cilantro.
- Mix all ingredients well.
Canned soups are often over-processed and full of salt. This will take you mere minutes to make, and it’s downright good and healthy. Ingredients 2 14.5-oz. cans low sodium diced tomatoes, undrained1 large onion, chopped4 cloves garlic, pressed2 Tbs. olive oil, divided2 large carrots, chopped2 small celery stalks, chopped1 medium turnip, chopped2 c. green beans, cut in 1-inch pieces6 c. low-sodium chicken broth¼ of a head of cabbage, chopped½ tsp. thymeSalt and pepper to taste Directions In a large soup pot, heat 1 tablespoon of the olive oil over medium-high heat. Add the onion and cook until nearly translucent. Next add the garlic, being careful not to let the garlic brown. Saute another couple of minutes. Add the rest of the chopped veggies, sauteing for just a minute or two. You’re not cooking them— just sauteing for the wonderful flavor this quick step will infuse in your soup. Add the thyme, salt and pepper while sauteing. Now put the veggies in a crock pot, followed by the tomatoes and broth. Cook on a low heat setting for seven to nine hours, depending on your crock pot, or on high for four to six hours.
Ingredients1 c. chopped onion 1 c. chopped carrot 1 c. chopped celery 2 tsp. oil 3 (14.5 oz.) cans chicken broth 1 (10 oz.) box frozen chopped spinach ¾ c. uncooked tubetti or ditalini pasta ½ tsp. dried oregano ½ tsp. dried basil ¼ tsp. ground black pepper 1/8 tsp. garlic powder 2 (15 oz.) cans Cannellini, Great Northern or white beans, rinsed and drainedDirectionsIn a large saucepan over medium heat, cook onion, carrot and celery in oil for five minutes. Add chicken broth, spinach, pasta, oregano, basil, pepper and garlic powder. Cover and bring to a boil. Reduce heat and simmer for 20 minutes. Add beans, and cover cooking saucepan for five more minutes.YieldNutrition
Ingredients2 cans (14.5 ounces each) gluten-free, low-sodium chicken broth, such as Swanson’s Natural Goodness 1 can (15 ounces) petite diced tomatoes, including juices 1/4 c diced fresh onion 1-1/2 Tbs. of finely chopped fresh oregano, basil, marjoram and rosemary, plus extra for garnish 1/2 tsp. sugar 1/4 tsp. salt, or to taste 1/4 c instant brown riceDirectionsCombine all the ingredients in a two-quart heavy saucepan. Bring to a boil over high heat, reduce the heat to low, and simmer, covered, for 20 minutes. Serve hot, garnished with a sprinkle of fresh herbs. Brimming with the fresh herb flavors of southern France, this recipe uses instant rice that slightly thickens the soup as it cooks and gives it body. If you don’t like chunks of tomato, puree the tomatoes in a blender before you cook them. Or, puree the entire soup with an immersion blender after it has simmered 20 minutes for an extra-smooth consistency.Yield4 servingsNutrition
