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RESOLVE to Eat More Veggies
"RESOLVE to Eat More Veggies">
RESOLVE to Eat More Veggies
Many families resolve to eat better in the new year, but these resolutions often break when picky eaters refuse to eat their vegetables. nutrition instructor at the Culinary Institute of America and mom Connie Guttersen, R.D., Ph.D., offers tips and new recipes to help families overcome this veggie dilemma and enjoy healthier eating all year long.
"Moms are always searching for ways to get their kids to eat more vegetables," says Guttersen. "This year, for a quick and easy solution, add beans to dishes your kids already love. Beans are loaded with protein and fiber and can be used in a wide variety of recipes."
Try these great-tasting, kid-friendly recipes developed by Guttersen and her two children to ensure the entire family incorporates more vegetables into their diet and eats healthy all year long.
Vegetables don't usually show up at breakfast, but these Rise and Shine Burritos are a great way to squeeze an extra serving of veggies into your child's diet.
1 can (16 ounces) Bush's Refried Beans or Bush's Pinto Beans
1 tablespoon olive oil
8 eggs, scrambled
8 flour tortillas
1/2 cup shredded, cheddar cheese
1 cup fresh tomato salsa (Pico de Gallo)
1 avocado, diced
1 lime, juiced
1/2 cup sliced green onions
salt and pepper, to taste
Heat beans in a medium sauce pot. Set aside. Heat a non stick large pan over medium heat. Add olive oil and eggs, using a spatula, stir until eggs are scrambled. Season with salt and pepper. Spread or place 3 tablespoons of beans in the lower section of the tortilla, top with cheese and eggs. Place salsa and avocadoes on top. Garnish with sliced green onions and fresh lime juice. Fold in 1/2-inch on the left and right sides of the tortilla to help keep the filling inside as you roll the tortilla and filling from the lower end into a burrito. Warm completed burritos in the oven for 5 to 10 minutes at 300 F. Serves 6 to 8.
BBQ Chicken Fingers and Beans
These tasty chicken fingers can be cooked in the oven or on the grill.
1 1/2 pounds boneless, skinless chicken breast cut in 1/2-inch slices
1/2 cup favorite barbecue sauce
1 tablespoon minced garlic
2 tablespoons olive oil
1 tablespoon chili powder
4 cups zucchini or yellow squash, sliced 1/4-inch thick
1/2 cup thinly sliced red onion, 1/4-inch thick, rings separated
1 can (16 ounces ) Bush's Dark Red Kidney Beans with liquid drained
salt and pepper, to taste
16 each 12- by 16-inch pieces of foil, folded in half
8 each 12- by 16-inch pieces of parchment paper, folded in half
Preheat oven to 400 F or heat grill to medium high. Season chicken with salt and pepper. Toss with 1/2 cup barbecue sauce. Combine garlic, olive oil and chili powder. Toss with sliced zucchini, onions and kidney beans. Open a double layer of foil; place a piece of parchment paper on top. Fold paper in half and open again. Scoop 1/8 of bean mixture on each package, then place chicken on top. Drizzle remaining juice from bean mixture on top of each piece of chicken. Fold the paper and foil in half (it should close like a book). Crimp edges starting at the edge of foil, twisting completely to seal. The packages must be tightly sealed so they will capture the steam created when cooking. Place packages on a baking sheet, do not overlap or let them touch. Bake until chicken is completely cooked, approximately 15 minutes. To grill, place in a single layer over medium heat, cover and let cook until packets puff up and the chicken is completely cooked, approximately 15 minutes. Serves 8.
Layered Mexican Bean Dip
Loaded with yummy vegetables, a Layered Mexican Bean Dip is a great after-school snack that kids love dipping into.
1 can (16 ounces) Bush's Refried Beans or Bush's Pinto Beans*
1/2 cup sour cream
1 tablespoon minced garlic
1 pinch cayenne pepper
1/2 cup shredded, cheddar cheese
1 cup fresh tomato salsa (Pico de Gallo)
1 avocado, diced
1 lime, juiced
1 head romaine lettuce, washed, sliced 1/4-inch thick
1/2 cup sliced green onions
6 cups tortilla chips
Salt and pepper, to taste
Line 8-inch spring form pan or baking dish with plastic wrap. Set aside. Combine refried beans, sour cream, garlic, and cayenne pepper in a bowl. Mix well. Adjust seasoning with salt and pepper if necessary. Place bean mixture in an even layer in the bottom of the spring form pan. Sprinkle with cheese. Top with a layer of salsa, scatter avocado on top. Place shredded lettuce and squeeze lime juice on top. Season with salt and pepper. Sprinkle with the green onions. Let sit in refrigerator for 30 minutes. Remove from sides of the spring form pan, wrapping or trimming the plastic. Serve on the base with tortilla chips.
*Note: If using Bush's Pinto Beans, mash beans lightly with a fork in a medium bowl. Add 1 tablespoon of the liquid for a creamier consistency. Combine sour cream, garlic, and cayenne pepper in the bowl. Mix well. Salt and pepper to taste.
Kids in the Kitchen
Tips from Connie Guttersen, R.D., Ph.D., nutrition instructor at the Culinary Institute of America
--Forget the game of "hide and sneak" when serving vegetables to your family. Kids will eat vegetables as long as they taste good. Try incorporating beans, like black and cannellini, in favorite dishes like pizza and pasta.
--Allow kids to lend a hand - they'll be more excited about eating their vegetables if they help prepare the meal. Take kids to the grocery store and allow them to choose their own vegetables or have them help with simple steps in a recipe.
Beans. The Vegetable with More.
Did you know that beans are a great way to incorporate more vegetables into your family's diet?:
--Beans have more protein and fiber than any other vegetable
--Beans are easy, convenient and, with 15 different varieties, can be used in a wide array of recipes
--Beans taste great - kids say they will eat them in chilis, soups, casseroles and dips 2
1 And legumes. Source: USDA Food and Nutrient Database for Dietary Studies (2.0) based on combined grams of fiber and protein for Reference Amount Customarily Consumed.
2 Impulse Research, 2007 on behalf of the makers of Bush's Beans
3/3/08
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Date: 3/3/08
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