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Notes from the Nutritionist
Greetings!
 It's always a good time to enjoy seasonal fruits and vegetables, but June is National Fresh Fruit and Vegetable month, so I'm making a concerted effort to buy different produce at the market and try new recipes. Fittingly, this edition of The Gourmet Baby is chock full of ideas and tips for putting more fresh produce on your table. Take advantage of the gorgeous weather and spend a morning at your local farmer's market or CSA (If you volunteer your time helping with the harvest, that's even better!). This month, you'll find beets, yellow squash, peas, melons, rhubarb and cherries at the peak of perfection.
Delicious wishes,
Tina
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Color Your World
Farm stand finds can make mealtime fun! So, get inspired and start putting more seasonal color on your plate. Here are 10 tips to get you started. Remember, nothing says "nutritious" like color!
 Your Plate is Your Palette. Think of your dinner plate as a canvas. You need lots of different colors to paint a picture, just like you need to eat lots of different foods to meet nutrient requirements. For the biggest benefit, try to have at least three colorful foods on your plate at each meal.- Eye Appeal = Appetite Appeal. We eat with our eyes. If you're the type who perceives "healthy" food as boring, dress up your dinner with color so it's irresistible!
- Eat the Rainbow. When it comes to produce, color is king! Choose from the following fruits and vegetables for super-healthy meals and snacks:
 Red: Strawberries, raspberries, red peppers and tomatoes are all good for our hearts. Red-colored fruit and vegetables may also help strengthen our immunity, eyesight and protect us from certain cancers.- Orange/Yellow: Carrots, sweet potatoes and apricots each contain nutrients that promote healthy vision and immunity and reduce the risk of some cancers.
- Green: Avocados, spinach, grapes, asparagus and kale are nutrition powerhouses that are rich in vitamin K (for bone health), lutein (for eye health) and indols, a natural plant compound (for cancer prevention).
- Blue/Indigo: Blueberries, plums, blackberries, eggplant and purple tomatoes each contain antioxidants which have anti-aging benefits and may help with memory and urinary tract health.
- White/Tan/Brown: Bosque pears, white peaches, cauliflower and onions are loaded with vitamin C, an antioxidant that neutralizes free-radicals and lessens cell damage.
- Get Your Fiber Fix. While brown may not be an appetizing food color, eating a diet rich in fiber (between 25 and 28 grams per day) may lengthen your lifespan. According to a recent study by the NIH, participants not only extended their lives, but they also reduced their risk of cardiovascular, infections and respiratory diseases.
- Spice up Your Life. Don't forget that herbs and spices count, when it comes to "coloring" your plate! Curry, mint, cayenne, basil, cinnamon and dill each count!
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 Summer Green Bean Salad with Lemon, Feta and Dill
This recipe is perfect for busy mommies and VERY kind to your waistline! INGREDIENTS: 1 lb. green beans, tips removed 3 T good quality olive oil 2 T fresh lemon juice Black pepper 2 T fresh dill, minced ¼ c crumbled feta cheese
DIRECTIONS: Steam the green beans until they are crisp yet tender, then rinse under cold running water. Drain well, pat dry and set aside. In a mixing bowl, combine the olive oil, lemon juice and pepper in a serving bowl. Stir in the green beans, and toss to coat. Cover with plastic wrap and chill for one hour. Just before serving, sprinkle with feta and lightly toss again. Yield: ©2011 Tina Ruggiero, M.S., R.D. | The Gourmet Nutritionist
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A Fruit Or Veggie For All Meals
Think you can't possibly eat a fruit or veggie at every meal? Think again. It's possible - and it's a great way to shed baby weight. Here are some simple ways to increase your fruit and vegetable intake without consuming lots of extra calories:
At Breakfast:
- Try applesauce atop pancakes and waffles instead of syrup.
- Top Greek yogurt with honey and grilled peaches.
- Have a piece of papaya or kiwi as a mid-morning snack.
- Add berries or bananas to waffles, pancakes, cereal and oatmeal.
- Top a slice of toast with almond or pear butter and sliced fruit.
At Lunch:
 Toss fruit into your vegetable salads. Add apples, grapes, melon or orange sections to green salads. - Place a box of raisins in your child's lunch or backpack, and pack one for yourself!
- Add cooked or dried beans to your salad along with chilled grains like quinoa.
- Packing leftovers? Sprinkle nutmeg and lemon juice on broccoli, add dill and grainy mustard to carrots, and sprinkle basil on tomatoes.
- Snack on chunks of pineapple tossed with fresh rosemary.
At Dinner:
 Eat more entrée salads. Tuna, chicken and cold salmon are each delicious over baby greens.- Vegetables always make a great pizza topping!
- Try kale or kohlrabi chips as a side with turkey burgers and slaw.
- Top grilled chicken with a corn-avocado-cilantro relish.
- Toss together fresh mint, chilled russet potatoes and peas. (The perfect BBQ side!)
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Tina on TV
Tina is the nutrition correspondent for NBC's syndicated TV show Daytime. Nearly 80 million people tune in to hear what she has to say. Her simple tips, recipes
and ideas will inspire you
on a path to good health.
Watch her now!
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FAST FACTS
Left- or right-handed dominance won't be established until a tot is about 19 months old. Until then, allow your child to grab a spoon with either hand, experimenting to see what works best. Around 19 months, handedness will be evident and finer control of the wrist and fingers will be established. |
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