A story from Sara:
When I was young my mom had a method for getting me to eat healthy foods that I found gross. She would tell me to plug my nose, chew it, and then chase it with some juice. Well, that may work for some of you but it is not an enjoyable way to eat healthy food.
You may be looking at all these healthy recommended foods and be thinking yuk! How am I supposed to eat that? Well, we don’t blame you! But don’t plug your nose yet! There are many delicious recipes out there that use many of these healthy foods like kale and quinoa and your taste buds don’t suffer one bit.
I love trying out a new healthy dinner at home and watching my husband and two year old take their first bite. I sit in anguish wondering if they will notice the sprinkled flax seed or that I put salted kale chips in their tacos. Usually, I get a very happy response and then I share with them what they are eating and I get the joy of seeing my husband’s surprise.
Here are staples I like to keep around the house to hide in food.
Flax seeds. An important source of alpha-linolenic acid (ALA), an omega-3 series of essential fatty acids. ALA are critical hormones in regulating cellular activity. Omega-3 fatty acids help lower cholesterol and blood triglycerides, and help prevent clots in arteries which may result in strokes and heart attacks.
You can buy a bag of these at wither Trader Joe’s or Sprouts
They have a salty taste so you can use them on anything that needs salt. For instance, add on your chicken when baking, a salad, veggies, omelet, or I even put some in my daughters oatmeal.
Spinach. Great source of Iron and contains folate and has many flavonoids which are compounds that are filled with antioxidants.
I make spinach salads often, or soften the spinach in a pot with some olive oil, sea salt, and a favorite herb like dried rosemary. This is a great side of any dinner dish. You can also use wilted spinach in omelets or on warm turkey sandwiches.
Kale. Loaded with vitamin C, beta-carotene, calcium, and antioxidants.
You can wilt this with your spinach if you like or you can make kale chips. Cut the kale off the stem and tear them it into bit sizes. Then line a baking sheet with foil and spread out the kale on it with olive oil and sea salt. Bake the kale at 425 degrees for about 10-15 minutes or until crispy. This is good as is or it goes great on tacos or burritos. Adds a salty crunchy taste. My two year old loves these.
Quinoa. A protein filled grain that contains all nine essential amino acids that offers the same energy and satiety you would get from meat.
It is a good replacement for rice. You can buy pre-seasoned quinoa or just playing. I like the playing stuff because then I can season it with what I am serving. Quinoa does not have a lot of flavor but itself so it is easy to throw in food just for the health of it. For example, toss some in your salad. It will make your salad more filling too. It is also good in soup which is a good replacement for noodles or rice. Season it with fresh lemon juice and dill and put it beside some salmon or chicken.
Frozen Berries (rasberries, blueberries, cherries, etc medley) They are considered one of the “super foods.” They are loaded with vitamins, minerals, and fiber. They are one of the cancer fighting foods because of their phytonutrients which counter the natural oxidation in the body that contributes to aging of the tissues and many degenerative illnesses such as cancer, dementia, and damage to the arteries.
Great to throw in your cereal or oatmeal in the mornings. Or top it on some yogurt for an afternoon snack. Throw in a blender with some ice, a banana, and yogurt- great smoothie.
