Put a healthy meal on the table the whole family will love

Lifestyle Wednesday 20/June/2018 18:37 PM
By: Times News Service
Put a healthy meal on the table the whole family will love

When kids are exposed to delicious meals prepared with fresh ingredients in their homes, they are more likely to make healthier choices away from home. Here are some tips to put a healthy, scratch-cooked meal on the table the whole family will love — and how to get kids involved in the process.
1. Start slow. Shifting your family's mealtime to 100 per cent scratch-cooked meals doesn't need to happen overnight. Start by introducing one new recipe each week to your family. Once you've tried it and your kids give your dish the thumbs up, you'll want to cook this way more often.
2. Be a healthy role model. School staff engages with kids as they try new items because they're more likely to accept it. Mealtime is an opportunity to educate and lead by example — whether it's in the school cafeteria or at the dinner table.
3. Involve kids. The more kids are involved with how and what they eat, the more likely they are to try new, fresh foods. Bring your kids shopping to select new produce and having them roll up their sleeves and assist in the kitchen.
4. Mix the familiar with the unfamiliar. As an example, pair arugula with blackberries, sliced cucumbers and fresh dill for an "ABCD" salad. The sweetness of the berries is a great complement to peppery arugula and fresh cucumber. And the dill brightens the whole combo.
5. Make it fun. The more interactive and hands-on kids can be with their food, the better. Add healthy dip options to encourage them to eat more fresh fruits and vegetables. These five simple tips will help you improve the nutritional quality of your family's foods, create tasty meals everyone will enjoy, and develop healthy eating habits for life.

Black Bean Hummus with Green Pepper Triangles
Ingredients
1 cup canned black beans, drained and rinsed
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/2 teaspoon black pepper
1 garlic clove, minced
1 large green bell pepper, sliced in triangles
Fresh cilantro leaves for garnish
Preparation Place all ingredients, except green bell pepper and cilantro, in food processor and blend until smooth. Transfer dip to a small bowl. Garnish with cilantro leaves. Dip bell pepper triangles into hummus.
Prep options: Red bell peppers, as well as carrots and cucumbers, also make good dippers for this hummus.