Going Greens

By Katrina Tauchen • Photos courtesy of Istock

I have very distinct memories of sitting at the dinner table as a child long after everyone else had finished their meals. My mom and brother would be off watching TV, doing homework or reading, and there we’d sit: my dad, my dinner plate and me.

It’s not an unfamiliar scene. For me the great dinner adversary was whatever form of meat happened to be sitting on my plate at the time, but I’ve been told peas and broccoli can produce similar results.

Whatever the food culprit might be, these stories typically center on a parent’s promotion of health and nutrition and a child’s assertion of his or her eating independence. It’s been almost a decade since my last dinner-table feud, and I realize now that there’s merit to both sides. Parents teach their children food rituals, whether its eating lean meat and salads or pizza and potato chips, and kids go on to decide how those food rituals will act, or not act, in their lives. Healthy habits must be shared, but eventually they must be owned.

In The Omnivore’s Dilemma, Michael Pollan refers to the American paradox of “unhealthy people obsessed with the idea of eating healthily.” It’s no secret that Americans are behind the curve when it comes to eating choices, but truly healthy habits aren’t as hard to implement as one might think.

Paula Vandelicht, registered dietitian at the Hy-Vee on East Nifong, says that family mealtime is an important place to start. “The parents really are the positive role models in terms of what they’re eating,” she says. “You might not like something, but if you have it available for your child to at least try, then they have the option to make that choice themselves.” Vandelicht offers the following tips for incorporating vegetables into your family’s daily diets:

1. Make it convenient: Steam-in-the-bag and pre-cut vegetables are great options when you’re tight on time. Steam-in-the-bag varieties are a quick addition to any meal, and pre-cut veggies are a great grab-and-go snack. Frozen vegetables can also be used as a quick addition to regular dinners. Add them to soups, casseroles or slow-cooker meals. “Think of the value you’re getting out of that versus just having the meat portion,” Vandelicht says. “Plus, it’s less you have to do when you get home from work. We are all interested in ways to save time.”
2. Do three in one: Try to have three vegetables with every dinner. “That sounds like a lot,” Vandelicht says, “but it’s an easy way to give kids variety and choice and also give you options to vary up the diet a little bit.” The three-in-one plan can be especially simple this time of year. David Guthrie, produce manager at Schnucks in Columbia, says that during the winter months, more people are staying inside and cooking. “We see an big increase in potatoes, onions, cabbage, broccoli, carrots. All of the cooking vegetables.” Pick your family’s favorites, and cook them all in a one-pot meal.
3. Be creative: Do breakfast for dinner with veggie-filled omelets, or make salads creative with extra diversity. If you’re not a vegetable fan, try a 100-percent vegetable juice, which offers a full serving of vegetables. For kids who are picky eaters, try calling vegetables different things. “Broccoli might not sound good, but calling them trees or dinosaur feet makes it more fun,” Vandelicht says. “If they try it and don’t like it, keep introducing it. You don’t have to force them to eat it, but if you have it available, they’ll eventually try it.”
4. Spice it up: Season vegetables with lemon juice and herbs, and don’t be afraid to try different things. “I always have Italian seasoning, garlic and Mrs. Dash on hand, just to spice things up a little bit,” Vandelicht says.
5. Think variety: “The more color you can put in your basket, the more nutritious your meals and snacks will be,” Vandelicht says. Peppers are high in vitamins A and C; broccoli is high in calcium and vitamins B and C. Bright color variety translates to more vitamins and nutrients.
6. Go vegetarian: Prepare at least two vegetarian meals a week that incorporate proteins such as tofu or chickpeas. “It’s easier to avoid large amounts of red meat if you’re planning to use another protein source,” Vandelicht says. “Tofu, edamame, soy nuts, eggs in moderation. It’s about meal planning and sitting down with the family and saying, ‘Hey, what would you try?’”

Recipes

Macaroni and Cheese

This recipe puts a healthy spin on a kid favorite. A jar of baby food squash adds nutrients and blends easily with the creamy, homemade sauce. Recipe reprinted from Hy-Vee Seasonings, Health 2010.

Serves 4 (about ½ cup each)

2 cups whole-wheat bow-tie pasta

1 tablespoon unsalted butter

1 tablespoon flour

¼ teaspoon salt

1/8 teaspoon ground mustard

1/8 teaspoon white pepper

¾ cup skim milk

1 (4 ounce) jar baby food squash

1 ½ cups finely shredded 2% milk cheddar cheese

Prepare pasta according to package directions; set aside.

Meanwhile, melt butter in a large saucepan over medium heat. Whisk in flour, salt, ground mustard and pepper. Cook, stirring constantly, until a thick paste has formed. Whisk in milk and cook, stirring frequently, until thickened, about three to four minutes.

Add squash, and stir until smooth. Add cheddar cheese, and stir just until combined. Fold in drained pasta.

Nutrition facts per serving: 280 calories, 12 g fat, 7 g saturated fat, 0 g trans fat, 40 mg cholesterol, 510 mg sodium, 28 g carbohydrate, 2 g fiber, 4 g sugar, 16 g protein. Daily values: 50% vitamin A, 2% vitamin C, 35% calcium, 6% iron.

Stuffed Peppers

When it comes to choosing vegetables, color variety is key. Bell peppers are a great source of vitamin C, and their deep color shows they are nutrient-packed. Recipe reprinted from Hy-Vee Seasonings, Health 2010.

Serves 6

6 medium red bell peppers

1 pound 95% lean ground beef (or ground turkey)

½ white onion, diced

2 cloves garlic, minced

½ cup diced green bell pepper

½ cup shredded carrots

¼ cup quick-cooking barley

½ cup dry instant brown rice

1 cup vegetable broth

1 cup 2% milk shredded mozzarella cheese, divided

Preheat oven to 250˚F. Cut tops off peppers; remove seeds and membranes. Place peppers in a large pot; cover with salted water, and bring to a boil. Reduce heat, cover and simmer for five minutes. Drain peppers, and set aside.

In a large skillet, brown beef with diced onion and garlic. Stir in green bell pepper, carrots, barley, rice and broth. Simmer, covered, for 10 – 15 minutes. Stir in ½ cup cheese. Fill each pepper with beef mixture. Top each with remaining cheese, and bake for 25 minutes.

Nutrition facts per serving: 300 calories, 9 g fat, 4.5 g saturated fat, 0 g trans fat, 75 mg cholesterol, 270 mg sodium, 23 g carbohydrates, 6 g fiber, 8 g sugar, 31 g protein. Daily values: 140% vitamin A, 370% vitamin C, 15% calcium, 20% iron.

Quick tips:

• Canned vegetables, even the low-sodium varieties, have a high sodium content. A quick drain and rinse will eliminate about 40 percent of that sodium content.
• Typically, the lower the price, the more in-season the vegetable is.
• Expect prices to be up this time of year because most vegetables have to be imported from Mexico, says David Guthrie, produce manager of Schnucks in Columbia. “Prices come back down when we start getting produce from Florida and Texas sometime in April.”