food of the month: asparagus
although asparagus season is nearly over, we still wanted to give this groovy veg a shout out!

what:
- asparagus is a long green shoot enjoyed world wide
- it is a member of the lily family
- white asparagus can be grown by covering the stalk in sand while it grows and denying it light which is necessary for photosynthesis

why:
- asparagus is high in the antioxidants vitamins A, C and E antioxidants
- help fight free radical damage in the body and improve immune function

how:
- it can be enjoyed stir fried, pickled, steamed, raw, sauteed, in an omlette or many other ways
- one of the best ways to enjoy the flavour of asparagus is to simply steam for a minute of two and serve hot with a little butter

good to know:
- asparagus and tomatoes make a good team on your plate and in the garden. tomato plants help repel the asparagus beetle and asparagus returns the favour by keeping away harmful worms that damage tomato plants
- in ideal conditions asparagus can grow up to 10″ in one day!
- when purchasing asparagus look for firm bright green fresh looking stalks with compact tips. picking a bunch with stalks of similar diameter helps with even cooking
- store asparagus in the fridge with a moist paper towel wrapped around the stems or stand them up tall in a few inches of water

the benefits of buying local

we all like the idea of buying local - and what’s not to like? by doing so, you’re reducing the much talked about carbon footprint, and supporting local business.

and of course you can’t deny the fresher taste of food that has been picked just yesterday, but you can also count on fresh local food retaining more nutritional value.

in fact, as soon as fruit or produce items are picked, they immediately begin to lose moisture, quality and nutrition degradation, according to dr. diane barrette, a fruit and vegetable products specialist.

the journey of out-of-towner fruit and veg

the fruit and veg we see at the supermarket doesn’t come with a detailed travel itinerary for us to see, but we can guess that their voyage can range quite a bit. for example, transportation time for fruit and veg grown in the southern hemisphere for winter and spring consumption can span from either a few days if sent via air freight or several weeks if sent by refrigerated ship.

then the fruit or veg can spend a few days at a distribution centre, before spending 1 to 3 days in a retail store display.

once a consumer buys the fruit and veg, there could be up to 7 days before consumption.

these are rough estimates of course, and the food miles vary from product to product, but it does make you realize that there is more than meets the eye when it comes to your out-of-town fruit and veg.

the price of buying local

if you know where to shop, such as directly from the farmer or at some farmers markets, you can find great deals on local produce. however, you may also find that often local produce can be more expensive than food grown farther afield.

there could be several reasons for this, local crops tend to be smaller, so the farmer must cover their costs. if it is an organic farm, then the special practices will definitely push up the price.

also, food grown in the US tends to be subsidized by the US government, fertilizers are cheaper, and labour costs are lower as well.

read this article to learn more about a point of view that outlines when buying local isn’t the best solution.

next steps to eating locally

we would like to point out some great links:

www.localeating.ca

find out what’s in season in british columbia at any given month

explore bc’s farmers markets

spend an afternoon at a u-pick farm near vancouver

are we missing any great links? feel free to post them below

at some point most likely we were all fussy eaters, and it is something that we hopefully out grow.  although it may be frustrating at times, try to keep in mind that your child will come around.  be patient and lead by example.  here are a few ideas we think are worth a shot.

make sure your child is hungry

have they been snacking all day? have they had lots of juice or milk throughout the day or too close to meal times? if so they may simply not be hungry. snacking is important to a growing body, but it is important to keep snack times and meal times a good distance from each other. on the same note juice and milk can also leave your child feeling full. let them have a small glass of water if they are thirsty close to meal times.
according to the B.C. ministry for children and families:
more than ½ cup of juice and 2-3 cups of milk a day can leave your child with little room for food

create a routine

you know kids do really well with routine, carry
this through with meal time as well. serve both meals and snacks at regular times.If your child is often tired or distracted at the dinner table create time for your child to rest and relax before eating, this helps a child settle down and focus on his/her food. a child should be fed 3 meals and 2-3 snacks a day

put them to work

put your kids to work in the kitchen! kids love to help and involving them in the preparation of food helps to connect them to what they are eating.  jobs that kids are great at:

let them voice their choice

it is helpful to keep healthy food choices available in your fridge and pantry so kids aren’t tempted by sugary snacks.  keep it simple, for example at snack-time let them choose  between two healthy options carrot sticks with dip or a piece of fruit.

patience makes perfect

introducing new foods may take a while, if your child is resisting (which for young kids is a way of showing
independence) don’t start a war, it’s not worth it. keep consistent, at first they may not respond well to the new foods, but stick to your guns and keep offering healthy foods in a positive way and eventually they will come around. sometimes it can take 5-10 times for a kid to try a new food and realize he/she likes it. If they don’t like a food now, don’t worry, just take a break and maybe in 2-3 weeks give it another try.

be creative & crafty

it’s ok to be a little sneaky when it comes to your child’s health. what they don’t know won’t hurt them…right? In a perfect world kids would want to eat healthy food, but we know in this world that is not always true. try different ways of sneaking in healthy substitutes in their favorite foods (most of the time they will never be able to tell). also try introducing more finger foods which are always fun, use dips & fun presentation methods to liven up meal time.
getting crafty with carrots:

monkey see, monkey do…

you are your child’s role model, the foods you love or hate may also be reflected in their taste buds. if you want your child to eat healthy foods it is imperative that you are also doing the same. eat with your child and talk about why you are eating healthy foods, how they work in your body and make it feel. demonstrate a positive attitude towards healthy food.  look closely at your own relationship with food, is it a positive one?

additional suggestions to munch on:

10 tips for eating well

healthy eating.  so easy to talk about, so much harder to follow through with!

1. break for breaky: breakfast is the most important meal of the day.  fill your tank with healthy whole foods in the morning so you have fuel for the day.  some simple and healthy breakfast ideas are:  fresh fruit, home made oatmeal (not the flavoured packaged kind). it’s  good idea to avoid prepared refined breakfast foods like frozen waffles, biscuits and croissants which offer a quick burst of energy from refined sugars that will not sustain you throughout your morning, in addition, they are chalk full of poor quality fat and almost void of any nutrients.

2. chew, chew, chew!:  mama always said so, and we are going to have to back her up on this one!  digestion starts in the mouth, with the release of the enzyme amylase which starts the breakdown of starch.  also, the more you chew your food the more surface area is exposed for digestive fluids to do their works, leading to more efficient digestion and thus less stomach upsets, bloating and gas, oh my!

3. smaller meals more often: eating smaller meals throughout the day gives your digestive system a better shot at getting the job done right, as well it helps to keep your blood sugar levels even so you don’t crash throughout the day.  we’ve heard people say that it also helps them to not over eat at main meal times, - sounds good to  me!

4. hold the beverage:  it sounds a bit counter intuitive, but when eating a meal it is best to avoid drinking liquids which dilute your digestive fluids and enzymes, leading to slower digestion and more work for our system.  it is ideal to consume your drinks 1/2 hour before eating or 2 hours after.  if you feel like you need a beverage with your meal, room temperature water with lemon is a great choice.  be sure to avoid ice or cold, sugary, and carbonated drinks that can shock the system, bringing digestion to a halt.

5. the 80/20 rule:  nobody’s perfect all the time and trying to eat healthy at the time can be extremely difficult to stick to.  this is why the 80/20 rule can be helpful.  the way this rule works is that for the majority of your diet (80%) you choose to eat healthy whole foods while the remaining (20%) you can choose to be more lenient so you can enjoy that piece of cake you’re liable to get offered.  if this ratio seems a bit optimistic, try changing the percentage to whatever is most realistic for you in the beginning, and gradually work your way up.

6. indulge: when you choose to have a dessert or a rich meal, stop and enjoy every flavour, feel great about your reward - you’ve earned it!

7. rest and digest: this philosophy also works well: take time to sit down and relax before eating.  your digestive system will thank-you for it.  when you are on the run, your digestion is impaired.  therefore, stop to enjoy the nutritious yummy food you are offering your body.

8. shop smart:  try doing most of your shopping around the perimeter of the store, which is where all the fresh foods are.  The inner isles contain the more processed and refined foods.

9. variety is the spice of life:  variety in your diet is important for many reasons.  variety ensures that you are getting a wide assortment of nutrients. rotating foods helps to avoid developing food sensitivies to a particular food and of course, variety keeps you palette interested.

10. try this:  gain a new grain once a month! there are so many amazing delicious and healthful grains out there, you’ll never know which ones you like until you try them.  most of us tend to eat the same grains but in different forms.  the most common grains being consumed are: wheat, corn and rice.  throughout your day, read packages and labels of the foods you are eating - you may be surprised at how often derivatives from these grains appear. be sure to check our menu for alternative grains!

if you should ‘fall off the wagon’, don’t abandon your efforts for healthy eating altogether.  we’re all bound to  be tempted and indulge - and rightly so!  keep in mind the 80/20 rule (or whatever works for you) and soon you’ll be back on track!

come summertime here in vancouver, we are lucky enough to have access to some of the most amazing berries.
which is great news for us because research shows that berries are among the fruits highest in antioxidant content. for the most antioxidants, choose fully ripened berries.

therefore, the fresher - the better!
lets take a closer look at some of our favorites…

blueberries:

what: blueberries are native to north america where they grow wild the woods and mountainous regions

why: they are also a very good source of vitamin C, vitamin E, manganese, and both soluble and insoluble fibre like pectin.

good to know: blueberries can help relieve both diarrhea and constipation. In addition to soluble and insoluble fibre, blueberries also contain tannins, which act as astringents in the digestive system to reduce inflammation.

raspberries:

what: member of the rose family and a bramble fruit like the blackberry, raspberries are delicately structured with a hollow core. This makes raspberries are highly perishable, they should only be picked/purchased one or two days prior to use & handed with care

why: raspberries are an excellent source of fibre, manganese and vitamin C. as well as being a good source of vitamin B2, folate, niacin, magnesium, potassium and copper.

good to know: raspberries contain significant amounts of the anti-cancer phytochemical ‘ellagic acid’

strawberries:

what: did you know there are more than 600 varieties of strawberries?

why: strawberries are an excellent source of vitamin C and manganese. In addition strawberries are also good source of dietary fibre and iodine, potassium, folate, vitamin B2, vitamin B5, vitamin B6, omega-3 fatty acids, magnesium, copper, and vitamin K. wow!!

good to know: strawberries are on the environmental group’s dirty dozen list, and therefore it’s best to buy organic strawberries.

want to try a yummy berry salad? give this recipe a try…

2 tablespoons plain yogurt
juice of half a lime
1 tablespoon of your favorite honey
1 tablespoon mint leaves (chopped finely)
about 4 medium sized strawberries (go for organic strawberries)
1 handful of fresh raspberries
1 handful of fresh blueberries

1) whisk together yogurt, lime and mint in a medium sized bowl
2) add fruit and gently toss to combine
3)serve and enjoy… easy peasy!

antioxidant, fibre and vitamin C rich apples are just coming into season, here’s an easy-peasy recipe that will make you think twice before buying apple sauce again…

perfect if you happen to find yourself with some time off at home and are looking for something to do with the family.

you’ll need:
-10-12 medium apples (any kind will do, sweet & tart together are wonderful)
-1/2 c sugar (add more if apples are really tart)
-1 tsp cinnamon
-1 tsp vanilla extract
-water as needed to adjust consistancy

*follow me*
1) wash, peel and core apples
2) place apples in sauce pan in a 1/2 inch of water, cover & simmer for 15-20 mins on low heat
3) stir in cinnamon & sugar, add more water if necessary, cover & simmer for another 15 mins
4) remove from heat and stir in vanilla

applesauce is great served on it’s own warm or cold, it’s also great over ice cream, yummm - always a crowd pleaser! within the meals for mums kitchen, we like to use applesauce in our baking to help keep things moist while significantly reducing the amount of both sugar and oil needed… sounds good to me!