Make Meals and Messes with Kids in the Kitchen this Summer

School is out for the year and kids everywhere are excited to start their summers! Whatever the kids are doing, let them practice making meals and snacks for themselves this summer. This gives them autonomy with their food choices, lets them develop self-sufficiency, and may encourage them to explore new foods.

Eat a Radish from Top to Bottom

Radishes come in quite the variety: spicy to mild, small to long, round to straight, red to white to multicolored. This photo of a watermelon radish from University of California Cooperative Extension is a fun one.

Nutrition

A half cup of sliced raw radishes contains around 10 calories, 2g carbohydrates, and 1g fiber. While radishes do not contain much protein, fat, or sodium, they do have vitamins and minerals, including vitamin C, folate, potassium, and calcium.

Text says "Get your fruits and vegetables in by sampling the seasons" and image is of carrots.

There’s something about going to the farmers market that just feels right. Maybe it’s the cool breeze and peek of sunshine in the morning, the calm gathering of people with their adorable babies and furry dogs, or the colorful array of foods that stand in front of the hard-working farmers. Supporting local agriculture and entrepreneurs is supporting the community you live and work in, and that is why your heart feels good after every purchase.

Turn strawberries into jam and fruit leather and salsa

The strawberries are coming! The strawberries are coming! May is National Strawberry Month so you might start seeing sales or promotions in grocery stores and locally grown strawberries will be available soon at local farmers markets and pick-your-own sites.

Like other berries, a wonderfully ripe strawberry just bursts with juice and flavor. You can find strawberries year-round in stores, but the best quality and lowest prices will be in late spring and summer months when the berries are in-season.

What Onions (and Alliums) to Use When

Onions can serve as the star in a recipe like onion soup or play a supporting role. For today's post, I'll talk about more common bulb and spring onions, and others in the allium genus, including leeks, shallots, and chives.

Nutritionally, a single medium raw bulb onion contains around 60 calories, 14g carbohydrates, 3g fiber, and is a source of vitamins and minerals including folate, vitamin C, potassium, and phosphorus. Like many non-starchy veggies, onions are not a significant source of fat, protein, or sodium.

Increasing Broccoli's Appeal

Along with green peas, broccoli might be tied as the most unpopular veggie with kids. I was an exception. As a kid and adult, broccoli is one of my favorite veggies - cooked at least. Raw broccoli doesn't appeal to me. Even a dietitian has food preferences, so this is a reminder that how food is presented changes its flavor, texture, and acceptability to kids and adults alike. If broccoli hasn't been a favorite veggie, try out some of the different recipes in this post. You might find one you enjoy.

5 heart healthy breakfast items including oatmeal, protein smoothies, avocado salad on toast and egg scramble wraps

Do you feel pressed for time in the morning but still want to enjoy a heart-healthy breakfast? Well I’m here to help!

Breakfast is an important part of the day and an opportunity to fill your body with the fuel it needs to accomplish goals and complete daily tasks. The foods you choose influence your health so it’s wise to make smart choices early on. One healthy choice will surely lead to another.

gifts from the kitchen including pomander balls, chai, homemade tea bags and roasted nuts

When I think about the holidays, I think about getting crafty in the kitchen. Making food-related gifts for friends and family is a fun way to share your creative side and put a personal touch on the holiday season. In the past I have gifted home-preserved cranberry-orange chutney, herb ornaments, limoncello and my famous homemade chocolate-dipped peppermint-orange marshmallows.

oat-based recipes including overnight oats, savory oats, and oatmeal bars.

Oats can be found in many cultural dishes such as Scotland’s haggis and Muesli from the Swiss. Oats have been a popular addition to many recipes and a staple food source for centuries.

Oats are an extremely versatile whole grain and can be added to many recipes, from breakfast to beverages. Here are some of my favorite ways to incorporate oats: