Food in bloom

After the darkness of this year’s brutal winter, we welcome the first bright burst of spring and look forward to adding color back to our wardrobes. It’s also a good time to colorize our diets.

But how exactly is that done without breaking the bank and spending loads of time on cooking? What are the myths about eating the colors of the rainbow? And how do you appeal to your picky eaters?

‘White foods aren’t good for you’ and other myths

For years we’ve heard the message to eat the colors of the rainbow. But where does that leave white and brown foods?

“While it’s true that deeply pigmented produce is especially healthy, there are plenty of foods that aren’t colorful in the traditional sense that are still incredibly good for you,” advises registered dietitian nutritionist Frances Largeman-Roth, author of “Eating in Color: Delicious, Healthy Recipes for You and Your Family.”

She points to black and tan ingredients “like chia, hemp and flax seeds, as well as barley, coconut and chocolate,” as being healthful. White foods such as cauliflower, onions and mushrooms also hold incredible nutritional power.

You can still add color to your family’s diet while staying on a budget. Don’t forget frozen fruits and vegetables are picked at the peak of freshness with a nutritional value just as good as fresh. Largeman-Roth, a mother of two (with one on the way), recommends Community Supported Agriculture shares to obtain lower-cost, high-quality, local fresh produce.

Isn’t it time consuming to cook healthy? Not necessarily. Largeman-Roth suggests making a weekly date with your kitchen.

“If you’re ready with ingredients and have blocked out time in your calendar, you’ll find that you can prep enough food for three to four meals plus snacks,” she says.

Picky, picky, picky

Playing up the fun factor of colorful and nutrient-packed foods can help kids with even the most discerning palates dig into what’s good for them.

Even picky eaters (kids and adults, alike) can be tantalized with beautiful-looking food. And don’t be afraid to serve veggies with cheese on top or with a dip. A little bit of extra flavor can go a long way toward encouraging little ones to try new things.

Vibrantly colored foods found in nature can be healthful and taste yummy, too. So add a pop of spring color not only to your wardrobe this month, but also to your family’s meals.

Christine Palumbo is a Naperville-registered dietitian nutritionist who is a new Fellow of the American Academy of Nutrition and Dietetics. Follow her on Twitter @PalumboRD, Facebook at Christine Palumbo Nutrition, or [email protected].

Salad in a Jar

Serves 4

INGREDIENTS:

¼ cup walnut oil

¼ cup cranberry juice

1 tablespoon Dijon mustard

1 teaspoon agave nectar (light or dark)

2 teaspoons red wine vinegar

¹⁄8 teaspoon salt

¹⁄8 teaspoon freshly ground black pepper

1-15 ounce can garbanzo beans, rinsed and drained

½ cup crumbled feta cheese

¼ cup dried cranberries

1 head radicchio, sliced crosswise into ribbons

½ head red leaf lettuce, chopped

DIRECTIONS: In a medium bowl, whisk together the oil, cranberry juice, mustard, agave nectar, vinegar, salt, and pepper. Place the beans in the bowl with the dressing, stir to coat, and set aside. Place ¼ cup of the bean mixture in the bottom of a tall mason jar. Follow with 2 tablespoons feta, 1 tablespoon cranberries, one-quarter of the radicchio, and one-quarter of the red leaf lettuce. Repeat with the remaining jars.

NUTRITION FACTS: 330 calories, 32 g carbohydrates, 5 grams fiber, 7 grams sugar, 9 g protein, 18 g fat (4 g sat fat), 17 mg cholesterol, 428 mg sodium

Used with permission from Eating in Color: Delicious, Healthy Recipes for You and Your Family, Stewart, Tabori & Chang, 2014

Relevant Directory Listings

See More

Camp Lee Mar

<p><span style="font-size: 10pt; font-family: Arial;" data-sheets-value="{" data-sheets-userformat="{">A private 7 week residential summer program offering a unique curriculum incorporating a strong Academic and Speech program with traditional camp activities. Our campers flourish at Lee Mar due to the structured environment we provide which allows our campers to feel comfortable and secure. Careful study is made of parent input, school (IEPs), camper interview, etc., so that the interests and needs of each child can best be determined for suitable grouping prior to the camper arriving. At Lee Mar the children find comfort and friendship with children of similar age and functioning level. From this foundation we encourage our campers to embrace and learn new skills and have new experiences which they can build upon on their return home. We also focus on building friendships which last throughout the year, as well as learning how to cope with the dynamics of group situations. Development of the whole child is our goal. We work hard at improving the daily living, social, and life skills of our campers, while giving them the happiest summer of their lives!</span></p>

Long Island Speech

<p>At Long Island Speech, we recognize the value of every person and are guided by our commitment to excellence. We believe that everyone has the right to better communication in order to improve their quality of life. Our mission is to provide exemplary speech/language and feeding services for each of our patients by our highly qualified clinicians, making a positive difference in the lives of our patients so that they may achieve their highest potential. Through the commitment of our staff, we can maintain a quality of presence and tradition of caring; which are hallmarks for Long Island Speech. Our vision is to be the absolute best speech therapy service provider throughout both Nassau and Suffolk counties. We aspire to be the provider of choice in our industry. We have 9 affiliated offices across Long Island, all participating with most major health insurance companies. We also offer evening and weekend hours. Call 844-5-SPEECH to schedule your first appointment.</p>

The Gillen Brewer School

<p dir="ltr"><strong>The Gillen Brewer School is a private special education school on the Upper East Side of Manhattan, NYC, serving children ages 2.8 to 11 years old</strong>. Our mission is to educate and support students to become confident, independent, and engaged learners. </p> <p dir="ltr">Our individualized, academic-therapeutic approach to education incorporates speech and language therapy, occupational therapy, counseling, and social groups throughout each child’s daily schedule. Students are immersed in learning which is developmentally appropriate and socially engaging. </p> <p dir="ltr"> </p> <p dir="ltr">Our teachers and therapists are cross-trained in each academic and therapeutic speciality in order to provide a holistic and integrated program. Students benefit from small class sizes, and enjoy specials such as art, music, physical education, science, and technology. </p> <p dir="ltr"> </p> <p dir="ltr">Central to our program is the home-school partnership, in which Gillen Brewer staff work closely with families to support the whole child in achieving their goals. </p> <p><br />Our Admissions Team is here to discuss how The Gillen Brewer School can partner with your family. Contact us at <a href="mailto:[email protected]">[email protected]</a> to schedule an in-person tour today!</p>