A Health and Food Blog centered around Organic Living. I'm Sara, RD, CLT. I am a Registered Dietitian Nutritionist and Certified LEAP Therapist who believes in whole foods made with unprocessed ingredients. Let me show you how delicious and easy real food can be.
Trying to eat healthier doesn’t mean you have to give up your favorite recipes. For the recipes I don’t want to say goodbye to, I prefer to find better ingredients to swap out for old ones. I posted how I do just that with my go to Banana Nut and Seed Bread recipe on my Instagram page and had requests from you to share more. While this grain-free banana bread is delicious, sometimes you just want a piece of Classic Banana Bread. This is it!
The original version of this banana bread came from the Flour’s famous banana bread that was posted on the Food Network’s website. I have used this recipe for years and I can absolutely see why it is famous. When I used to make this recipe I would use all-purpose flour, white sugar, and vegetable oil. I stopped making if for a couple of years because I prefer not to bake with such refined ingredients. This bread is one of my husband’s favorites, so when he asked me why I didn’t make banana bread anymore I knew it was time to make a few swaps.
Have some ripe bananas on your counter? You need this Classic Banana Bread @organicRD Click To Tweet
Eating well isn’t about giving up everything you love; it’s about finding and using better ingredients. Look for ingredients that are more nutrient-dense and less processed.
For my Classic Banana Bread recipe I only made a few simple changes. Instead of all-purpose flour, I use Bob’s Red Mill 1:1 Gluten Free Baking Flour. Many of my clients don’t do well with gluten so this flour makes baking gluten-free much easier.
When it comes to sugar in a recipe I always prefer replacements like honey, coconut sugar, or maple syrup. For this recipe I wanted it to be as close to the classic version as possible (my husband especially is pretty picky that way) so I used an organic raw cane sugar and didn’t put in as much as was called for in the original recipe. I typically cut sugar amounts in most recipes because my taste buds have adjusted over the years. The full amount of sugar in the original recipe would be too sweet for me.
Vegetable or canola oil is often used in baked goods because it doesn’t add much flavor, but the downside is that this type of fat is highly inflammatory. Coconut oil is amazing for baking but the coconut taste can be overpowering. My husband hates coconut! He can taste coconut in a recipe from a mile away. Since I make this bread for him, I had to find a solution. Enter: refined coconut oil. Generally I don’t recommend refined oils but Nutiva brand has a better refining process than others.
Nutiva Refined Coconut Oil is made though a steam-refining process. Absolutely no chemicals are used! The benefit of refined coconut oil is that it has a higher smoke point than virgin coconut oil. You can cook with it at up to 400°F (versus 350°F for virgin coconut oil).
The other benefit of the refined version is that it doesn’t taste like coconut. When I use it in this recipe my husband doesn’t taste coconut at all!
See? It is it possible to enjoy some of the recipes that you love while still making healthier choices. Enjoy!
Classic Banana Bread
Why say goodbye to your favorite recipes? Replace old ingredients with new ones instead! This Classic Banana Bread recipe is gluten free and uses higher quality ingredients, making it tasty and healthier.
1 2/3 cups Bob's Red Mill 1:1 Gluten Free Flour
1 teaspoon baking soda
1/4 teaspoon ground cinnamon
1/2 teaspoon salt
2/3 cup organic cane sugar
2 each eggs
1/2 cup coconut oil, melted
4 each very ripe bananans, peeled and mashed
2 tablespoons coconut cream
1 teaspoon vanilla
2/3 cup walnuts
Set oven to 350 degrees F.
Line bottom of a 9×5 loaf pan with unbleached parchment paper.
In a large bowl mix together flour, baking soda, cinnamon, and salt.
In the same bowl add sugar, eggs, oil, mashed banana, , coconut cream and vanilla.
Mix the ingredients together to form a batter.
Fold in the walnuts.
Pour the mixture into the lined loaf pan.
Bake for 1 hour – 1 hour 15 minutes until the top is golden brown and a knife comes out clean.
Allow to cool completely and store leftovers in an airtight container for up to 5 days.
I posted a picture of one of my new favorite meals over on Instagram and a few of you asked for the recipe. Today I am delivering on that promise and sharing my Cabbage and Kale Chicken Taco Bowl with you! Call me crazy but I think this combination works so well. I can’t get enough!
Follow my hashtag #goodformyhormones over on Instagram and you will find I try to do things everyday that nourish my hormones. It could be anything from gentle movement, self-care, relaxing, sleeping, or nutrition.
Believe it or not this dish fits the requirements of supporting health hormones in multiple different ways. This Cabbage and Kale Chicken Taco Bowl is a balanced meal containing quality proteins, healthy fats, and good carbohydrates, which help stabilize blood sugar levels. If you ride the blood sugar roller coaster all day long, then you are stressing out your adrenal glands. Your adrenal glands have a lot of control over your other hormones too, so you want to keep them happy and healthy.
This Cabbage and Kale Chicken Taco Bowl has some important hormone-supporting ingredients. Avocado is a wonderful source of good fat. We have been afraid of fat for far too long. Healthy fats are important for many different reasons, one being that your hormones are made out of fat. Bottom line: if you don’t eat fat, you can’t make hormones.
Cabbage and kale are both in the cruciferous vegetable family. These types of vegetable help support your liver’s ability to properly detox and excrete excess hormones. If you liver is clogged up (which is a common problem with many of my clients), then your hormones can’t be detoxed from your body. This situation can contribute to things like estrogen dominance. Symptoms of high estrogen include:
Heavy or irregular periods
Weepy and emotional
Breast cysts or fibrocystic breasts
Gall bladder problems
Blood sugar issues
I hope you (and your hormones) enjoy this Cabbage and Kale Chicken Taco Bowl as much as I do. When you make it be sure to share with me over on Instagram, tag me in the photo @theorganicdietitian, and include the hashtag #goodformyhormones.
This is a sponsored post written by me on behalf of Sprouts Farmers Market. All opinions are 100% mine.
The big game is just around the corner and one necessity for any Super Bowl party is a BIG tray of nachos! But I don’t do anything without giving it a twist and these Chicken Enchilada Plantain Nachos are no exception.
Football fan I am not, but I do love chicken enchiladas and nachos so they made the perfect marriage.
I am also obsessed with plantain chips and eat at least one or two bags ever single week. Have you tried them yet? They are literally my favorite snack. Try them dipped in some guacamole. The perfect combinations of healthy carbohydrate and good fat. I seriously would get stock in plantain chips if I could. I first fell in love with plantains on a trip to Puerto Rico where I ate my weight in tostones.
Plantains look like banana but they are much starchier and when they are not sweet at all when they have a green skin. The starch is extremely beneficial and is known as a resistant starch. This type of starch isn’t fully broken down and absorbed so that it can be food for the good bacteria in your digestive system, also known as a prebiotic.
Chicken Enchilada Plaintain Nachos for the WIN! @organicRD Click To Tweet
You all probably have heard how important the gut is for our overall health and particularly having a large amount of good bacteria to keep things functioning well. I have also previously written about how gut health is connected to our hormone health. Swapping out the traditional corn chips for plantain chips with these nachos helps boost the nutritional content and health benefits of traditional nachos.
Who doesn’t love the gooey cheese covering a loaded plate of nachos? I love it too but dairy isn’t something everyone tolerates well. When working with my clients I often run food sensitivity tests with them and I can say that one of the top sensitivities I see is cows dairy. A large percentage of the population can’t tolerate certain types of dairy so I topped these Chicken Enchilada Plantain Nachos with an easy homemade cashew cheese sauce. This way no matter who shows up to your party they will have some allergen friendly options that is still completely tailgate worthy.
I am all about sharing recipes with a twist. With Valentine’s Day just around the corner I couldn’t think of anything better to share with you then these super easy Chinese Five Spice Chocolate Truffles. Before you think I am crazy for adding Chinese Five Spice to chocolate I encourage you to give it a try.
The inspiration for this combination came from a chocolate tour and tasting my husband and I did in Hawaii. We went on a three-hour adventure and learned all about the cacao tree and how to make chocolate from the cacao fruit. At the end of the tour we sat down to an extensive chocolate tasting.
We tasted twenty different types of chocolate that were all grown and made in Hawaii. The experience was as amazing as it sounds! We tried chocolate with ginger, pineapple, bacon, coconut, and nuts.
With all of the different types we tried, my favorite bite of chocolate during that three hours and twenty different tastings was the one with Chinese Five Spice! I was just as surprised as you probably are right about now. You may even be wondering, “What the heck is this spice?!”
If you aren’t familiar with Chinese Five Spice, it typically contains spices like cloves, star anise, cinnamon, fennel, and pepper. It has a bit of a black licorice flavor that works so well with dark chocolate.
If you would have told me fifteen years ago that I would love dark chocolate I might not have believed you. I was “Team Milk Chocolate” all the way. But then I learned about all of the health benefits contained within dark chocolate. It is important to know that not all chocolate is created equal.
Dark chocolate is full of antioxidants and the higher percentage of cacao, the more nutrients. Over time my taste buds have adjusted and now I can’t get enough of the dark stuff!
If you are as big of a chocolate fan as I am, then you will also love some of my other favorites! How about a Chocolate Fruit Crisp for Two, served with a Strawberry White Hot Chocolate? Both would be perfect to share with a loved one this Valentine’s Day along with these Chinese Five Spice Chocolate Truffles! Give this recipe a try, be sure to let me know what you think in the comments and share it with me over on Instagram!
I celebrated Christmas by being sick with a head cold. Sore throat, sinus pressure, runny nose, and feeling overall yucky. Being sick is never fun. Luckily, I usually only catch a cold once per year. When symptoms start I ramp up supporting my immune system in a few different ways. I’m often asked by my clients what my favorite natural remedies are, so let me share exactly what I did this past week.
Before I dive in I want to mention that if you frequently have colds or the flu, it may be a sign of HPA axis dysfunction or adrenal fatigue. Being under long-term stress can weaken your immune system. Chronic stress increases a hormone called cortisol. Cortisol’s job it to help your body deal with stress in a number of ways, one of which is to reduce inflammation. When cortisol is always high due to long-term stress, it can actually suppress the immune system and leave you more vulnerable to infections. If you get sick on a regular basis, before trying these natural remedies, you might want to start with a comprehensive hormone panel to check your cortisol levels.
In general, you want support your immune system by living a healthy lifestyle. This means eating healthy foods, avoiding food allergens and sensitivities, getting adequate sleep, having just the right amount of movement, limiting stress, reducing sugar, and supplying your body with needed nutrients. All of these things together help support your body when you’re exposed to a bug.
When I initially notice a symptom (this time around it was my throat), my first natural remedy secret is zinc. Having some zinc within 24 hours of the onset of symptoms helps to shorten the length of your cold. The theory is that zinc keeps cold viruses from multiplying and setting up shop in your nose and throat. I like Zand Elderberry Zinc Herbalozenges but it is important to get the right amount of zinc. I use four lozenges per day (20 mg zinc gluconate), but be sure not to use more than eight lozenges per day as the package recommends (2). I don’t recommend high doses of zinc for more than three days because high doses of zinc over time can actually start to suppress the immune system.
On mornings when I don’t feel so hot, I’ll have a cup of Echinacea tea with extra lemon. Echinacea is a popular herb that helps support the immune system. Being sick is a stress for the body and when under stress, our body uses vitamin C more rapidly. The added vitamin C from lemon helps replenish the body’s supply. Add some raw honey for its antibacterial, antiviral, and antimicrobial activity (1). Much of this is due to the natural vitamins, enzymes, antioxidants, and other important nutrients found in raw honey.
My natural remedy daily routine also includes one shot of Fire Cider, a couple spoonful’s of I-Boost Herbal Sauerkraut by Pickled Planet (for a good dose of probiotics too), and a dose of oregano (3). The Fire Cider and Herbal Sauerkraut contain ingredients like horseradish, ginger, garlic and cayenne that support the immune system and break up congestion. Oregano contains antioxidants for immune system support and certain phytochemicals that act as powerful antimicrobials. This powerful herb can be purchased in pill form like with the OregaMax and is also an ingredient in the Pickled Planet sauerkraut.
A few other things to consider:
Sleep! Your body uses a lot of energy and resources to fight off illness, which is why we get so tired when we are sick. Listen to the clues your body is trying to give you and rest. Out of all the advice I can give, sleep is probably the best natural remedy I can recommend.
Hydrate! An important thing to do when you have a cold is to replenish fluids lost from sweat, urine, and decreased food intake. My favorite fluids include filtered water, hot tea, and bone broth. You could also try my Immune Boosting Elderberry Lavender Latte.
There are many things that you can do when you get sick, but these are my personal go-to remedies. How do you usually battle illness? Let me know in the comment!
I am super excited! Yes, my excitement is over a hormone test. You may have already noticed how much I love using DUTCH hormone testing with my clients. I talk about it a lot on my Instagram and often even show you a glimpse into the results I see with my own clients. The great news is that they are adding even more beneficial information and not changing the price, not even by one penny!
What are they adding?
They are adding six organic acids tests (OATs). Organic acids are metabolic byproducts of cellular metabolism and they can be measured from a urine sample. This comprehensive hormone test is already super informative, but now it’s even better. Starting January 2, 2018, Precision Analytical, Inc. is adding three neurotransmitter metabolites to offer insights into symptoms such as mood disorders and fatigue, and will be combined with markers for vitamin B12, vitamin B6, and glutathione deficiency. A neurotransmitter is a substance that sends signals between nerve cells in the brain and they body.
Homovanillate (HVA) the primary metabolite of dopamine
Vanilmandelate (VMA) the primary metabolite of norepinephrine/epinephrine
5- Hydroxyindoleacetate (5HIAA) the primary metabolite of serotonin
These three organic acids are the primary metabolites of dopamine, norephinephrine and serotonin. Dopamine is produced by the brain and acts as a chemical messenger between brain cells. If dopamine is low it can contribute to fatigue, low motivation, inability to handle stress, Parkinson’s, ADHD, depression, and addiction issues.
Norephinephrine is released from the adrenal glands as part of the body’s response to stress. With this information we get even more insight into the adrenal and HPA (hypothalamus pituitary adrenal) axis function. Low levels of norepinephrine may also lead to conditions such as ADHD, depressions, and very low blood pressure.
Many clients with low hormone levels report symptoms of fatigue, anxiety, trouble sleeping, and depression. Serotonin deficiency can also contribute significantly to these issues. Prolonged periods of stress, poor diet, toxins, and hormone changes can lead to depleted serotonin levels. Serotonin affects every part of your body and is responsible for many important functions including bowel movements, sleep, bone health, and sexual function. If your levels aren’t in balance, it can impact your mental, physical, and emotional health.
Nutritional Organic Acids
Methylmalonate marker for vitamin B12
Xanthurenate marker for vitamin B6
Pyroglutamate marker for glutathione
These three organic acids act as functional markers of nutrient deficiency. When the body has inadequate cellular levels of vitamin B12, vitamin B6, or glutathione, levels of their corresponding organic acid build up and spill into the urine. In some cases, these markers are more effective than measuring the nutrient directly in the blood. Organic acid tests show you if you have enough of a nutrient to meet your specific metabolic needs; one step up from simply counting how much of a vitamin is in your blood. Not all vitamins are stored in the blood. Vitamin B12 is stored in the liver, so blood levels may not be the most accurate.
Vitamin B12 deficiency is thought to be one of the leading nutrient deficiencies. It is an important nutrient to support your mood, energy levels, heart, skin, hair, memory, and digestion. B12 is also essential when addressing adrenal fatigue and hormonal balance due to its link to adrenal cortex stress. Symptoms of vitamin B12 deficiency include fatigue, brain fog, memory problems, muscle weakness, unsteady gait, numbness, tingling, depression, migraines/headaches, and low blood pressure.
Vitamin B6 benefits the nervous system, balanced blood sugar levels, mood, immune system, and energy levels. Symptoms of vitamin B6 deficiency include changes in mood, such as irritability, anxiety and depression, confusion, muscle pains, low energy, or fatigue. Birth control pills tend to create lower levels of vitamin B6 and B12 so if you have ever taken oral contraceptives you may be deficient.
Glutathione is one of the most potent antioxidants in the human body. It is especially important in getting rid of toxins and can protect against cancer, aging, heart problems, and brain diseases. Poor diet, pollution, toxins, medications, stress, trauma, aging, and infections can deplete your glutathione levels.
You can see why I am so thrilled that Precision Analytical, Inc. continues to add to the already advanced DUTCH test for hormones. I am excited to see how my clients will benefit from these additions. Ready to work on balancing your hormones and get a comprehensive look at your personal levels? Schedule a FREE 30 minute discovery call using the link below.
It is now cold and flu season, a time when everyone tries to find ways to boost their immune system to prevent catching the next virus making the rounds. My husband recently experienced his first illness of the season – luckily I didn’t end up with it myself. I like to attribute that to my conscious effort to take care of my immune system all year long. A new concoction that I whipped up to do just that is this Immune Boosting Elderberry Lavender Latte. All year long I have been searching for the perfect way to incorporate elderberries into a recipe. I tried elderberry ice cream and even elderberry chia pudding. Both good, but this Immune Boosting Elderberry Lavender Latte is LIFE!
You can leave out the lavender, but I have been obsessed with all things floral lately. I am not just talking about using lavender essential oil (although amazing in a bath) or buying a bouquet of roses. I love using dehydrated flowers in nourishing recipes, too. Flowers can have a ton of health benefits. Lavender is an herb that can promote restful sleep, improve mood, and help reduce stress. The good polyphenols (antioxidants) in lavender can reduce bloating and support healthy levels of gut bacteria. Since much of your immune system is located in your gut it is important to support it as much as possible.
Elderberry is commonly used to boost the immune system particularly during a cold or the flu due to its antiviral properties (1). These little berries have anthocyanidins (which gives them their purple color) that can help stimulate the immune system. The nutrients in elderberries can also support healthy levels of inflammation, which may also benefit someone suffering from a sinus infection.
It doesn’t end there; raw honey also has some beneficial antimicrobial, antiviral and antibacterial properties (2,3). Much of this is due to the natural vitamins, enzymes, antioxidants, and other important nutrients found in raw honey.
Boost your immune system with a Elderberry Lavender Latte @organicRD Click To Tweet
Not only can this latte support a healthy immune system but it is free of caffeine. I often recommend my clients avoid all caffeine even if it just for a few months. Caffeine triggers your bodies stress response so it can be hard on the often already stressed out adrenal glands. Your liver also has to work on metabolizing caffeine which can contribute to estrogen dominance. Other great caffeine free alternatives to that morning jolt of caffeine also include my Homemade Herbal Coffee or Molasses Milk.
I have a confession to make: I have never eaten a piece of fruitcake in my entire life. I remember that my grandpa loved fruitcake; we bought him one for the holidays every year, famous for its neon-colored fruit pieces. Fruitcake has been around for a very long time. In the 16th century it was discovered that fruit could be preserved in high concentrations of sugar, which created an abundance of candied fruit. This made fruitcakes very popular. You may have heard the jokes about how fruitcakes last forever. Fruitcakes that contain a lot of alcohol are essentially preserved and can last for years. Overall this holiday dessert has gotten a bad wrap but I gave it a makeover with my Gluten Free Fruitcake Bars.
Part of my Gluten Free Fruitcake Bars makeover includes swapping out brightly colored candied fruit for more nutritious organic dried fruit from Sprouts Farmers Market abundant bulk bins. Soaking the dried fruit for about an hour plumps them up and helps introduce more moisture into the bars. Cinnamon, nutmeg, cloves, and cardamom are some of my favorite spices and they add traditional holiday flavors to these bars. Sprouts has an amazing selection of organic spices. Spices are my secret weapons to adding delicious flavor to all my recipes.
Be sure to visit Sprouts’ “Incredible Bulk Sale” which runs from 12/8-12/10/2017. All “scoopable” bulk items will be 25 percent off during this sale. The perfect time to purchase ingredients to make these Gluten Free Fruitcake Bars.
In true Organic Dietitian fashion these bars are gluten-free and void of any refined sugar. In fact, I kept the overall sugar content down by swapping out some of the brown coconut sugar for more natural applesauce. This trick also helps keep the bars super moist and delicious! So, if you are like me and don’t think fruitcake is your thing, then I challenge you to give these Gluten Free Fruitcake Bars a try.
This post is in partnership with BCBSAZ but all thoughts are my own.
Nourishing Arizona was started by BCBSAZ (Blue Cross and Blue Shield of Arizona) to help educate our community about nutrition and why it matters. We see the health problems that result from poor nutrition. While good nutrition is only one piece of the health puzzle, it is an important component. I see it every day in my private practice – how changing what you eat can impact how you feel. One obstacle that seems to come up over and over is lack of time to spend in the kitchen cooking nourishing meals. Before you visit the drive thru, I want to introduce you to easy sheet pan dinners. All you need is your favorite seasonal vegetables, a good protein source, and a sheet pan. A healthy and tasty dinner can be on the table in 30 minutes or less.
I recently posted a picture in my Instagram stories showing a sheet tray full of vegetables that I was going to roast for the week. Surprisingly I got some questions about what vegetables I used, what seasoning I put on them, and how I roasted them. Spending most of my life loving the time I can spend in the kitchen combined with a nutrition background, I tend to forget that not everyone is a food expert. Lets spend some time talking about how to season and roast vegetables in one pan and how to make it a complete meal without a lot of effort.
Sheet pan dinners can make eating healthier easier. There are hundreds of combinations you can use to switch the flavors up and better yet have one pan to clean at the end of the meal. And do it all in 30 minutes!
Tips to creating an easy sheet pan dinner|
Give harder vegetables like potatoes and carrots more time to cook. If you are adding a softer vegetable like asparagus or tomatoes, add them 10-15 minutes before the pan comes out of the oven so they don’t get mushy.
Keep the vegetables roughly the same size. When adding potatoes, bell peppers or onions, cut the ingredients to the same size (3/4 – 1 inch pieces work well) to ensure they cook at the same rate of time.
Line the sheet pan with unbleached parchment paper or a silpat to make clean up super easy.
Lightly coat the vegetables with coconut or avocado oil before roasting to prevent them from drying out while cooking.
Any protein works well, including salmon, chicken, pork, or beef. Keep the pieces the size of a deck of cards. Too small and they will dry out and get tough. To large and they won’t cook all the way through. If using shrimp, add the shrimp halfway into cooking your vegetables.
Don’t overcrowd the sheet pan. Keep everything to one layer for even cooking. You can always cook your meal on two sheet pans if you are feeding more people.
Ideas to get your creative juices flowing|
Salmon, Brussels sprouts, and butternut squash with honey mustard and pecans
Sliced sausage, bell peppers, green beans, red onion, and halved fingerling potatoes seasoned with salt and pepper
Chicken, tomatoes, zucchini, and onion with Italian seasoning
Shrimp, bell peppers, and onion with taco seasoning and squeezed with lime before serving
Apple and sweet potato chicken sheet pan dinner (recipe below)
Leftover Tip|Cut the chicken into cubes. Serve the chicken and roasted vegetables and apples over chopped kale (or your favorite green) and top with a simple dressing. Mix 1 tablespoon apple cider vinegar, 2 tablespoons avocado or olive oil, and a squirt of Dijon mustard into a jar. Shake the jar to mix the dressing and pour over the salad. Done!
This post was created in partnership with BCBSAZ but all thoughts are my own. I was recently invited to be a part of a Sugar Swap promoting Nourishing Arizona with Blue Cross and Blue Shield of Arizona (BCBSAZ). The goal of the event was to make it easier for the community to get free fresh fruits and vegetables. People visited the Uptown Farmers Market and swapped any food item with more than seven grams of sugar in exchange for $5 in Homegrown Healthy Bucks, good for fresh produce. The wrappers from the donated food items became part of a creative art installation made by a local artist.
It was an amazing event and I was pleasantly surprised to see a number of kids exchange their Halloween candy for something more nutritious. Getting kids involved in cooking, planning meals, and even shopping for fresh healthy foods can get them excited about eating well. Teaching kids from a young age the importance of healthy eating is one of the best lessons they can learn.
Eating local – and with the Seasons!
A lesson for all of us to learn is the importance of how to eat seasonally and locally. Doing so ensures that you are getting the most nutrient-dense and fresh foods. Produce starts losing its nutritional value as soon as it is harvested. Items that travel long distances to make it to your local grocery store lose vitamins and minerals along the way. When you buy locally, you are not only supporting your community, you’re also reaping more health benefits from your food.
Try it out!
I challenge you to start swapping out processed foods and unnatural sugar for some fresh, nutritious fruits and vegetables. Roasted apple or pears sprinkled with cinnamon can replace sugary treats. Scrambled eggs with sauteed vegetables can replace that morning bowl of cereal. Start at home. Spend some time with your kids examining the food labels on some items in your pantry. Teach your kids about what to look at including looking for a low sugar content and how to spot processed ingredients. Even create your own type of Homegrown Healthy Bucks at home (use Monopoly money!) to get the kids more involved with grocery shopping.
Starting nutrition education at an early age can set your kids up for a lifetime of good habits. Getting them involved by shopping at your local farmers market is an educational activity and the kids can speak directly to the farmers about how food is grown. Then when you stock your fridge with some nutritious fruits and vegetables you can use the recipes below to get started cooking.
Here are some recipes I recommend that call for in-season produce: