Say NO to Delivery Food!

Have your kids reached the "I'm bored" stage of summer yet? If so, why not spend some quality time together in the kitchen? Our family is challenged with one vegetarian and one GF (gluten-free) dieters, but we have found multiple menus that still please everyone. Today's meal (pictured above) was made by our younger teenage daughter, proving that 14 year-olds can definitely do more than order pizza!

Nutrition studies have found that kids are far more willing to expand their palate when they are involved in preparing the food. Fruit smoothies are probably the easiest and most delicious way to engage your child in the kitchen. Grab some frozen fruit, a banana, and some plain or vanilla yogurt. Toss the ingredients together in a blender and voila- healthy breakfast you can drink on the run as you dash off to dance camp!

My next favorite is today's dish-stir fry. This meal is simple to make vegetarian by adding your beans of choice, but can also be protein-enhanced with chicken, fish or other meats. Supervise your kids as they learn to chop up squash, zucchini, mushrooms, onions and carrots, then toss them in a large wok or pan and stir fry with olive oil. You can also add some garlic and other seasonings as they expand their palate. We serve this over rice (using the" toss in the microwave for one minute" super-fast option) or pasta or even simply over lettuce for an extra veggie load.

BOTTOM LINE: Break the pizza/burger/nachos summer habit, and substitute some healthy dishes and family fun in the kitchen!

Get Cooking! (Another Summer Suggestion)

In our BORED list earlier this week, I didn't have space to include COOKING. Summer is a wonderful time to encourage your kids to participate in the family meal plan, as well as learning to cook. It's easy to fall into the routine of hot dogs, burgers, fries, and pizza, if you are not paying attention. Kids in general love to cook, and with no homework to tie them up, they're free to help out in the kitchen. Teach them how to safely chop up vegetables, or create a salad (even if they don't like salads yet, they can pitch in during the preparation.) Supervise them tossing ingredients into a slow cooker in the morning, and then they are proud they prepared dinner.

Another summer suggestion is to make sure every day's diet includes five to ten servings of fruits and veggies. Fruit smoothies are delicious, and especially refreshing in the summer. Toss a banana in the blender, add in a cup of yogurt and a handful of frozen berries, and you're all set! Right there, you've got a couple fruit servings.

Grab some melons- I'll bet a watermelon will disappear in a heartbeat! I challenge everyone to set out a platter of cut up melon, strawberries and grapes in front of some teens and see how long it takes for them to inhale it. Add some cheese and whole wheat crackers, and you've got a healthy lunch.
BOTTOM LINE: Include the kitchen in your summer fun!