Page 31 - North State Parent April 2020

for health By Carolyn Patten
Fast, Delicious Ways to Help Kids Get Their Fruits & Veggies
F or picky kids* who turn up their noses at eating vegetables, using a juicer or blender to whip up yummy smoothies can be the perfect solution
to get them into the whole foods habit and to make life easier in the morning. A juice drink or smoothie packed with green and leafy vegetables, powerhouse fruits, pro- tein and healthy fats has everything growing bodies need to zoom through the morning without a sugar crash.
Rosalyn Duran, North State Parent’s Calendar Ed- itor, says, “My entire family started juicing when our youngest son was diagnosed with cancer. At first, juic- ing was a huge adjustment for our children, but as we found more recipes and included them in the juicing process, they began to love drinking their fruits and veggies in one glass each morning! Besides the good- ness in taste, we know that by juicing, we are helping boost our ‘immune-system army,’ as we call it.”
Among the veggies and fruits that pack the most
punch are carrots for Vitamin A, citrus for Vitamin C, and green and leafy vegetables for Vitamin B complex. Protein-rich nuts and seeds are packed with Vitamin E, omega-3, omega-6 and many vital minerals; and all of these ingredients have lots of antioxidants.
Juicer or Blender?
Your choice is a matter of personal preference and budget. In general, juicers are more expensive and re- quire a bit more of a time commitment to clean and discard the pulp. A juicer separates the fibre from the rest of the fruit or vegetables, leaving only the juice. The remaining fibre pulp is discarded. This means you can pack more fruit or veggies in per cup.
A blender processes the whole fruit or vegetable for a thick smoothie which takes longer to digest. You still get all the nutrients, but they are released more slow- ly, meaning you feel satisfied longer. The fibre also acts
like a broom to sweep up toxins in the digestive system and encourage regular elimination.
A few tips before you start:
• Don’t add sugar. Fruits and veggies have plenty of natu- ral sugars. Any extra sugar hides the delicious flavors and may contribute to gum and tooth diseases and obesity.
• Make it and eat it fresh. Ingredients lose their poten- cy when exposed to air over a period of time.
• Keep it clean. Thoroughly wash and peel fruits and vegetables and wash the juicer or blender before and after using it.
• Start slow. It’s a good idea to dilute the liquid for children until you are sure their digestion is on track. • Have just one. One big glass of juiced fruits/veggies or one smoothie a day is great for breakfast or a quick lunch on the go. Balance this with solid food
at other meals. 32
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