Fresh Baby's Peas & Carrots Blog

Dig In! Garden with Your Children

By Nannette Melamed

www.FreshBaby.com

The U.S. Department of Agriculture estimates that more than 60 percent of our children do not eat the recommended amount of fruits and vegetables they need. Gardening is an excellent way to encourage and increase your child’s consumption of these vitamin-rich foods.

Gardening is fun, plain and simple.  The process involves dirt and water and digging, and it yields hours of fun, a lifetime of memories and most importantly, fresh and tasty treats that nourish growing bodies.   So much more than plants are grown in a garden.  Families bond and grow together working toward a common goal; children grow and strengthen gross and fine motor skills while exercising and staying active outside; the love of learning grows through this hands-on science experiment;  a healthy appetite grows by watching, understanding and appreciating the process behind the food on their plate; a sense of pride, ownership and responsibility grows inside the child that is learning to appreciate nature; and most importantly, a healthy body is grown through increased activity and access to fresh, local, healthy foods.

So, how do you start a garden with your family?

Start small by planting simple seeds.  Seeds can be started in small pots or you can get creative and use lemon rinds, egg cartons or toilet paper rolls.  Planting seeds allows children to see the very beginning of a plant and get to the root of their food, literally.

Create an herb garden and experiment with flavors.  A gateway to trying new foods is often experimenting with the flavors and cooking techniques of old favorites.  You can plant some basics like parsley, cilantro and basil or get creative with fun tastes like stevia and mint, which are yummy to enjoy right off the stem.  Involve your child in choosing which herbs to use with your meal.

Use fun containers for your plants.  Anything with drainage (you can always drill holes in the bottom) can be a planter.  Old work boots, rain boots, toy boxes, wading pools, sand buckets, coffee cans, old sinks,  watering cans, tires and ice cream containers are some idea of fun containers to use for your garden.  Let your children get involved and get creative.

Let your child wear the overalls in the family.  Allow him to choose the plants that will be grown, harvested and eaten by your family.  Encourage a variety of old favorites, new things to try and of course, a rainbow of flavors.   We planted strawberries and romaine lettuce as a family favorite, but included grape tomatoes and sugar snap pea plants to help introduce him to those foods and flavors. 

Our rainbow garden plan includes:

Red –  Grape Tomatoes and Strawberries

Orange –  Sweet Orange Peppers

Yellow –  Crookneck Squash

Green –  Sugar Snap Peas, Lettuce, Chard and Cucumbers

Blue –  Blueberries

Purple -  Eggplant

 

Learn more about eating a rainbow.  

 

Facilitate the fun.   Give your child ownership in their garden by allowing them to lead the way.  Standing back may mean you have to sneak out and help with some garden maintenance, but the pride they’ll take in the ownership of their garden is worth it.  Encourage fun in the process by allowing them to dig in the dirt, water the plants, push their own wheel barrow, pull the weeds and even (pretend) to mow the lawn.  Older children may delight in keeping a scrapbook or journal to make their progress and success.   The process of gardening is just as much fun as reaping its harvest.

 

Celebrate the work.  Cook your harvests with simple preparations to bring out the fresh flavors and encourage your child to be a part of that process as well.

 

 

What will your family grow in its garden? 

 

 

 

Shopping Your Local Farmer’s Market

A fun way to get your grocery shopping done is to visit your local farmer’s market.   These, often open-air, markets offer an assortment of local produce and goods for your family. Shopping a farmer’s market is the easiest way to eat locally. 

Here are some things to think about before heading to your local farmer’s market:

• The grower of your food is right in front you. Use this as an opportunity to learn more about what you’re eating and educate your children on the origin of what’s on their dinner plate.  

 

Who runs the farms? Who harvests the food that you are eating?  

What is grown and/or raised there?  What does it taste like?  (Ask for sample) What animals, if any, do they raise?  What kind of chicken laid those eggs?  What is the best way to prepare this? 

When are your favorite foods in season?  When do they plant them?  When do they harvest?   When can you visit their farm (think family trip)?

Where is the farm located?  Where is this food grown (on a vine, in the ground, on a tree)? Where does this plant best grown (in the shade, in the sun)?

Why did they choose farming and agriculture?  Why do they grow those crops?

How do they irrigate (water) their crops?  How do they control pests?  How do they prepare this food?

 

• Know what’s in season in your area and plan your meals around it.  Seasonal produce is often what’s in most abundance and thus, more cost efficient.  Ask your local farmers about the crops they’ve just harvested and what’s to come soon so you can plan more effectively for your family.  You can also check out Field to Plate (www.fieldtoplate.com) for what’s in season in your region as well as our What’s in Season articles here. 

• Leave room in your budget for spontaneity. Experiment and try something new!   You never know what you may find at your market.  Look for fresh
  herbs, local varieties of common fruits and vegetables, locally raised meats and eggs and more.  You may also find that a great bulk buy at the market that will enable you to can or freeze.

 

 

 

 

• Keep it simple and whole!  When you shop a farmer’s market you are getting
  the most unprocessed version of your food available without actually being on the farm.  Expect to see some dirt on those root vegetables (carrots, beets, radishes and potatoes), as well as roots and leaves.  Wash your farmer’s markets finds and keep their preparation simple to really taste the full flavor of your local goodies. 

• Be prepared.  Bring cash, dress comfortably, carry reusable bags and even pack a cooler. 

Where to find a farmer’s market in your area:

Local Harvest -  www.localharvest.org

USDA Search - search.ams.usda.gov/farmersmarkets/

Download our Farmer’s Market tip sheet for way to include your children in your farmer’s market trip and help them learn about the origins of the food they eat.  

 What’s your best tip for shopping your local Farmer’s Market?  What’s your favorite farmer’s market find?

 

 

 

 

 

 

Tofu

It's National Soy Foods Month. One of our favorite soy based foods is tofu. Along with being a very versatile food to cook with, tofu is an incredibly healthy food. It is a great source of high-quality protein. It is also a good source of B-vitamins and iron. In most cases, the curdling agent used to make tofu is calcium salt, which makes tofu an excellent source of calcium.

In addition, some scientists have found that people who consume diets high in soy have significantly lower rates of heart disease, osteoporosis, cancer (breast, colon and prostrate), and fewer menopausal symptoms. It's believed these disease protecting qualities come from the "isoflavones" found in the soybean plant.

Along with all the good press, soy does get some negative press. With so many reports written about soy's health benefits, some people believe more of a good thing would be better. This is not necessarily so. There is some research that indicates that "mega- doses" of isoflavones may not be healthy, but most of this research is concerned with supplement pills containing large amounts of isoflavones, not the natural levels of isoflavones found in soybeans (and thus tofu) which are rather low. We believe the best way to get nutrients is the natural way - in foods like tofu not with pills.

Toddler Treat: Fruity Smooth and Creamy Popsicles

As the hot days of spring and summer approach, it is nice to have a healthy cool down treat on hand for your children (and you). These simple popsicles are the perfect refreshing solution! For variety, change the flavor of the pops by adding different fruits. You can purchase a popsicle mold at a grocery store, Target, or online. If you don't want to invest in a popsicle mold, small plastic or paper cups or empy yogurt containers work wonderfully for making popsicles. Add a wooden craft stick for the popsicle stick.

Ingredients:

1 (10.5-ounce) package silken tofu

1 medium banana

2 cups unsweetened orange-pineapple or apple juice

1 cup of diced fruit: strawberries, blueberries, pineapple, kiwi, watermelon, cantaloupe, peaches, pears, plums, mango or papaya

Directions:

Combine all ingredients in a blender; cover and process until smooth. Pour the mixture into a popsicle mold and freeze. Makes about 12 popsicles.

TIP: If you find the mixture to tast tart, don't reach for the sugar, add a little sweetness with a 1-2 tablespoons of maple syrup, honey or fruit spread.

Read more here!

What’s in Season – April

Spring is here! Apricots, Haas avocado, bananas, beets, grapefruit, green beans, honeydew melon, mango and pineapple are all in season. Check out some of our favorite tips and recipes for April produce.

Bananas 

Bananas are fat-free, but contain 2-3 times more carbohydrates that other fruit. Although they may not be the best choice for folks on low carb diets, they are a great choice for active kids and adults. A banana has less water, fifty percent more food energy, four times the protein, half the fat, twice the carbohydrates, almost three times the phosphorus, nearly five times the Vitamin A and iron, at least twice the other vitamins and minerals as an apple. Two important nutrients that bananas offer are vitamin B6 and potassium.

Sometimes referred to as the anti-stress, good mood vitamin, B6 is involved in the transmission of impulses in nerves and muscles and is important in making red blood cells. It is also needed for serotonin production. About 45 percent of people suffering from depression are found to have a low level of serotonin in the brain. Bananas have more Vitamin B6 than any other fresh fruit and are regarded as an excellent source of this vitamin. Eating bananas helps to keep serotonin levels high, which will keep you in good spirits.

Potassium is essential to mental function, brain power and nerve impulses. In fact, according to certain biochemists, new brain cells cannot be made without potassium. Bananas, one of nature’s richest sources of potassium, are also one of the easiest ways to give your body this important mineral that powers your brain and your muscles.

Toddler Treat: Banana Smoothie

Ingredients:

1 ripe banana, peeled

3 ripe strawberries OR 1/4 cup blueberries OR 1/4 cup of papaya

1/2 cup of 100% fruit juice, such as apple

1/4 cup of plain OR vanilla yogurt (dairy or soy)

1/2 cup of ice cubes

 

Directions:

Place all ingredients in a blender. Process until smooth and creamy. Pour into a covered cup add a straw and serve immediately. This recipe makes two 6-ounce servings.

Baked Banana Crumble

Berries and Banana Cream 

Frozen Banana Pops

Green Beans

Green beans are low in saturated fat, and very low in cholesterol. They are a good source of dietary fiber and vitamin C, Magnesium and Potassium, and a very good source of Vitamin A and Folate. These factors and nutrients all help to reduce your risk of heart disease, cancer and hypertension. Green beans are also a diuretic and may be used to treat diabetes.

Green Bean Tips 

Mango

Ranking high on the list of nutrient dense fruits, the flesh of a mango is peach-like and juicy with a hint of pineapple flavor. The flavor is pleasant and rich and high in sugars and amino acids. Mangoes are one of the best sources of Vitamin A, and contain beta carotene. They are also a terrific source of Vitamin C!

Mango Tips 

Pineapple 

As an international symbol of welcome, the pineapple is certainly a welcome member of the fruit family for its delicious taste and nutritional benefits. Pineapples are a good source of vitamin C, a commonly known antioxidant that protects the body from free radical damage and boosts the immune system. Not only does vitamin C help fend off the colds and infections, but a recent study shows that vitamin C can help reduce your risk of gingivitis and periodontal disease too.

Pineapple also contains high levels of an enzyme called bromelain. Bromelain is a natural anti-inflammatory, and it can help relieve rheumatoid arthritis symptoms, sore throat pain, and reduce postoperative swelling. Additionally, the bromelain in pineapple helps break down the amino acid bonds in proteins, which promotes good digestion. Finally, pineapple is full of manganese, a trace mineral that is in very few foods. Manganese protects against osteoporosis.

Pineapple Kabobs 

Pineapple Tips 

Strawberries

Looking beyond their sweet juicy taste, strawberries are loaded with nutrients including powerful, disease- fighting antioxidants and vitamin C. Just eight medium strawberries count as one serving, and this serving contains more vitamin C than an orange. Strawberries are also a good source of iron, folic acid, fiber, and potassium. 

Smoothies

Strawberry Tips

-- www.FreshBaby.com

St. Patty's Day: Traditional Irish Fare

A visit to rural Ireland is filled with spectacular views of lush, green hillsides and fields. Ireland's green countryside is perfect for raising cattle and sheep, and dairy farming. The country's mild climate provides a long growing season for a variety of vegetables and fruits. Irish cooks take advantage of the local harvest by choosing to cook with high quality, local and fresh ingredients.

Irish cooks keep it simple in the kitchen. Dishes are prepared using basic ingredients and easy to follow recipes.

The common staples in an Irish kitchen include:

• Potatoes (you may have guessed this!)
• Root vegetables (parsnips, carrots, etc...)
• Cabbage
• Whole grains
• Beef, mutton (lamb/sheep) and fish
• Dairy products - cheese, milk, butter and buttermilk

Herbs and Spices in Irish Cooking

Herbs grow well in Ireland and are used in many soups, stews and main dishes. Commonly used herbs include parsley, sage, rosemary, thyme and bay leaves. Irish bakers like to use nutmeg, cinnamon, cloves and vanilla to create delicious breads and cakes.

We have a good friend who lived in Ireland for 10 years and enjoyed this dish during her stay. It's a simple and delicious vegetable and fruit combination that is very green. The grapes provide a pleasant sweetness which makes this recipe nicely suited for introducing little ones to Brussels sprouts.

Sprout and Grape Puree for Baby 

Ingredients:
• 1 1/2 cups Brussels sprouts
• 1 1/2 cups Green grapes, washed
• 1 Tbsp. Olive oil

Directions:

Trim Brussels Sprout ends, remove outside leaves and slice in half. Heat the oil in a large saute pan over medium heat. Add Brussels sprouts and cook for 5 minutes. Add grapes, 1/4 cup of water and cook for 15 minutes, stirring occasionally. Pour the mixture into a blender or food processor and puree to a smooth texture. Pour the puree into your So Easy Baby Food Trays, cover and freeze. Simply defrost cubes when ready to use.

Toddler Treat: Pumpkin Date Scones

Ireland is well-known for baked goods. Crusty on the outside and moist on the inside, the scone is an authentic Irish treat. Our recipe adds a little extra nourishment with pumpkin puree and whole grain graham cracker crumbs. The directions also describe how to make smaller sized scones for little fingers.

Ingredients:
• 1-1/2 cups Flour
• 4 Graham crackers, crushed (1/2 cup crumbs)
• 1/3 cup Sugar
• 1 Tbsp. Baking powder
• 1/2 tsp. Salt
• 1/2 tsp. Pumpkin pie spice
• 1/4 cup Chopped dates, minced
• 6 Tbsp. Cold butter, cut into 1/4-inch slices
• 1/2 cup Canned pumpkin (100% pumpkin)
• 3 Tbsp. Buttermilk
• 1 Egg

Directions:

Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper; set aside.

Whisk together the dry ingredients: flour, graham cracker crumbs, sugar, baking powder, salt, and pumpkin pie spice. Slice the cold butter into small pieces and cut it into the flour mixture with a pastry cutter or 2 knives until the butter pieces are no larger than small peas. Toss in dates and set aside.

In a separate bowl, whisk together wet ingredients: pumpkin, buttermilk and egg. Fold wet ingredients into dry ingredients, and form the dough into a ball.

Pat out dough onto a lightly floured surface and form into a 1-inch thick rectangle about 4 inches by 12 inches. Use a large knife or pizza cutter to slice the dough lengthwise making two equal portions. Cut each log into 4 squares and cut each across the diagonal to form triangular shaped scones (each log will make 8 scones).

Place scones on the prepared baking sheet leaving about 1/2 inch between each scone triangle. To add a touch of sweetness, brush the tops of the scones with buttermilk and sprinkle with sugar.

Bake for 13 minutes, or until light brown. Place on wire rack to cool. Scones can be frozen for 3-4 months.

Family Meal: Traditional Irish Dinner 

To many Irish-Americans, corned beef and cabbage conjures up nostalgic images of a rural Irish past. It is a traditional meal to eat on St. Patrick's Day and our recipe is easy to prepare. We've also included a recipe for clove-spiced sweet mustard that is just divine!

If you prefer Irish Lamb Stew, we've got the perfect family recipe too. Our recipe calls for ground lamb which is easier on the pocketbook; cooks in less time than using stew meat; and has a texture that appeals to small children, too. Whether you choose to make Corned Beef or Irish lamb Stew, both are fantastic paired with our Roasted Cabbage and Potatoes.

Irish Dinner Menu
Corned Beef with Clove-spice mustard sauce
Or
Irish lamb stew
Roasted Cabbage and Potatoes
Fresh pineapple


Corned Beef with Clove-Spiced Sweet Mustard

Ingredients:
• 1 4-pound Corned beef
• 1/3 cup Yellow mustard
• 1/3 cup Brown sugar
• Dash of Ground cloves

 

Directions:

Remove corned beef from the package and rinse it in cold water. Place the corned beef in a large pot and fill with water until the meat is covered. If the corned beef came with a spice packet, open it and pour the contents into the water. Bring the pot to a boil and reduce heat to low and simmer 50 minutes per pound (a 4-pound corned beef will simmer for 3 hours and 35 minutes).

Test for doneness: a fork should easily slide into the meat.
When done, remove corned beef from the water and place it on a plate. Cover with foil and let stand for 20 minutes. Slice corned beef before serving. Using a sharp knife, slice across the grain into 1/4 inch thick slices.

Clove-Spiced Sweet Mustard: Combine the yellow mustard and brown sugar in a bowl. Stir well to dissolve the sugar. Add a dash of ground cloves. Serve corned beef with the mustard on the side.

Irish Lamb Stew 

 

Ingredients:
• 1 lb. Ground lamb
• 1 lb. Ground beef
• 2 cups Sweet potatoes, peeled and diced (about 2 medium)
• 1 cup Parsnips, peeled and diced up Pearl onions, frozen
• 2 Tbsp. Tomato paste
• 2 Tbsp. Garlic, minced
• 1 Tbsp. Rosemary
• 1/4 cup Flour
• 1 cup Dark beer (such as Guinness)
• 3 cups Beef broth
• 1 Tbsp. Worcestershire sauce
• 1 Tbsp. Dijon mustard

 

Directions:

In a heavy stockpot over high heat, saute the ground lamb and beef until browned (about 8 minutes). Remove the meat from the pan and set aside. Add sweet potatoes, parsnips, and pearl onions to the pot and saute 5 minutes. Add the tomato paste, garlic, rosemary and cook 2 minutes. Stir in the flour and cook 1 minute.

Add the beer, broth, Worcestershire and mustard. Add the meat back into the pot and bring to a boil. Cook for 15-20 minutes. Add salt and pepper to taste. Serve.

 

Roasted Cabbage and Potatoes 
Ingredients:
• 1/2 head Green cabbage (small to medium-sized)
• 10 small Yukon gold or Red potatoes
• 4-5 Tbsp. Olive oil
• Salt and Pepper (or seasoned salt - we used Trader Joe's Everyday Seasoning - Grinder)

Directions:

Preheat oven to 425 degrees. Line a baking sheet with foil and spray with cooking spray. Cut cabbage into 6 wedges and cut potatoes in half and Place cabbage wedges on one-side of the baking sheet. Brush cabbage with half the olive oil. Season with salt and pepper.

Place remaining oil and potatoes in a bowl, season with salt and pepper and toss to coat with oil. Spread potatoes on the empty side of the baking sheet.

Place in the oven and roast for 25-30 minutes, until a fork slides easily into the cabbage and the potatoes. Remove from the oven and allow to cool slightly before serving.

 

-- Learn more at www.FreshBaby.com.

 

 

Eat a Rainbow of Healthy Foods

It's National Nutrition Month, and colorful fruits and vegetables provide a wide range of vitamins, minerals, and phytochemicals your body needs to maintain good health and energy levels. Each color range provides your body with different nutrients, so it is important to eat a rainbow of color! 

Red Foods:

Red foods are packed with lots of vitamins and minerals like Vitamin A, Vitamin C, and Potassium. Red foods also contain compounds called Phytochemicals, which have been shown to have positive health benefits. Phytochemicals you might have heard about include flavonoids, lycopene, reservatol and capsaicin.

Orange Foods:

Brightly colored orange foods are good for eyes, skin, immune system and heart. Orange foods contain high amounts of Carotenoids; these compounds help provide Vitamin A, or retinol, to the body. Vitamin A helps us see at night, keeps our immune system strong and keeps our skin cells healthy. Orange foods are also loaded with Vitamin C. The color orange can also improve your mood and reenergize you. Be sure to brighten up your meals by eating at least one orange food a day.

Yellow Foods:

Yellow fruits and vegetables come in a range of textures and flavors and contain a variety of beneficial vitamins, minerals and anti-oxidants. Yellow is a great color - it's the color of sunshine and sunshine energizes us. Next time you are at the market, ask your child to choose a sunny yellow fruit or vegetable, so they can enjoy the delicious energetic benefits of yellow foods.

Green Foods:

The U.S. Department of Agriculture recommends Americans consume 3 cups of leafy greens weekly or about ½ cup each day.  Leafy greens are packed with nutrients including Vitamins A, C and K; folate, calcium and iron while also providing a good source of fiber. 

Blue Foods:

Blue foods are a great source of cancer preventing anti-oxidants and phytonutrients. The main phytonutrient, anthocyanidin, helps to decrease inflammation in the body’s cells and may protect against heart disease.  Blue foods also contain minerals including copper and iron, vitamins C, K, B-6, B-12, and fiber. Purple and black fruits and vegetables are also members of the blue food group. 

White Foods:

White fruits and vegetables contain anti-oxidants that can help prevent heart disease and stroke, vitamin C for skin, hair and joints, vitamin K and folate, and fiber to keep your digestive system healthy.  White foods can also help remove toxins from the body so your cells work properly and your body stays healthy.

Read all about these colors in depth in our free Nutrition Tip Sheet!