Homespun
The following tips will help you make sure your children enjoy 5 A Day:
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Be a role model: When you stop in a store, pick up a packet of some
dried fruit and a can of low-sodium vegetables juice instead of a
candy bar and soda. Comment on how good your snack is. At home or
at a restaurant, get excited about how good the vegetables look and
smell.
If you make it they will come: What's more accessible in your kitchen -
the cookies or the cut-up cucumbers? The more handy and visible
you make your fruits and vegetables, the more likely your children
are to snack on them.
Get interactive: Kids can become fruit and veggie advocates when they
are part of the project. They can help by sprinkling raisins or
blueberries on cereal or yogurt, grating carrots and cucumbers to
make the "hair" for "monster hair salads," or throwing fruit into
the blender and whizzing them up into shakes. Letting them become
chefs gets them excited about the meal, and gives you a few seconds
to think about other things.
There's always SOMETHING they will like: There are too many fruits and
vegetables, and too many ways for them to be prepared, for your
children to decide that they don't like them. Just try: small
broccoli florets added to macaroni and cheese, fruit chunks in
gelatin, and home-made 100% fruit juice popsicles.
Give your kids a choice: Take them to the grocery store or farmers
markets to let them see all the different shapes and colors that
fruits and vegetables offer. Then they can pick out a new fruit or
vegetable they would like to try and help with the preparation.
SWEET POTATO FRIES
2 medium-sized sweet potatoes, peeled
Vegetable cooking spray (No more than 1/2 teaspoon.)
1 tablespoon favorite seasoning (Cinnamon or Chinese five spice
powder will do.)
½ teaspoon granulated sugar
¾ cup sauce (Plum sauce or ketchup perhaps - optional.)
With a sharp knife, cut sweet potatoes into strips four inches long and ¼ inch thick. Line a baking sheet with foil or parchment paper, and spread fries on it in a layer. Spray lightly with cooking spray.
In a small bowl, stir together seasoning and sugar. Sprinkle this mixture on the fries, tossing gently. Bake at 350° for 45-55 minutes, until fries are soft. Serve with sauce for dipping. Makes 4 servings.
GOLDEN APPLE MERINGUES
2 (¾ lbs.) Golden Delicious or Rome Beauty apples, pared and halved
1 cup orange marmalade
2 tablespoons sugar
2 cups apple juice or water
2 egg whites
2 tablespoons almonds, chopped and toasted
Poach apples in apple juice about 5 to 7 minutes or until barely
tender, drain. Spoon 2 tablespoons marmalade into center of each half.
Beat egg whites to soft peaks. Add sugar gradually; beat until stiff.
Fold in almonds. Cover tops of apple halves to edges with meringue. Bake
at 350° for 7 to 10 minutes or until lightly browned. Serves 4.
