Sometimes my super-fast speed makes it hard to sit down for a snack! Good thing my mom knows just what to do. She prepares snacks ahead of time so we can just grab-and-go!
 
Here are some snacks that I have planned for the week:

Monday: Mango and melon chunks
 
Tuesday: Tomatoes (cherry) and string cheese
 
Wednesday: Watermelon popsicles (see Baby Tom Tom’s recipes for more watermelon ideas!)
 
Thursday: Turkey Roll-ups (turkey with slices of cucumber in a 4” whole wheat tortilla)
*Try Applegate Farms Turkey for lower nitrite content 
 
Friday: Fruit Salad: a whole mix of my favorite fruit! I especially love purple grapes (frozen)
 
Saturday: Starfruit because mom say’s I’m a super star!
 
Sunday: Sugar snap peas, so sweet and crunchy, with hummus
 
For more on grab-and-go snacks, check out Grab-n-Go Snacks for Toddlers By: Melissa Ohlson, MS, RD

Gotta Run,

-Penny

Hi, I’m Marcus one of the Super Crew Kids. I love to garden, take care of the earth and I especially love yellow foods! 

Did you know being green can be really easy? There are lots of little things you can do to be green, save green ($) and liver healthier. Here are just a few things my family tries to do every day:

Eating out-

• Choose some vegetable based meals. Vegetable based dishes tend to be less expensive and full of health benefits. They call this eating Mediterranean style which is also good for the heart. Mediterranean meals encourage you to eat more whole grains and vegetables and eat meats in moderation, especially red meat, which leaves a larger carbon footprint (bad for the earth and us) than veggies.

• If possible, walk, skip, or scoot (my favorite mode of transportation) to the restaurant and back. My mom says it’s “good on emissions, fuel cost and keeps you active.” I just like the scooting part! A nice stroll or scoot may keep you from going directly to the TV or a video game after a meal. Dad says, “this can add up and save some serious cash and calories (oh! and it benefits the environment, too).”

• Share portions, or take home leftovers. And if you feel really motivated—bring your own containers to take home any extras. This makes lunch so easy the next day –open up the fridge and there it is. Or if the portion is too big and you’re not a leftover fan, save part of meal upfront in a take home container to give to someone in need.

Gotta scoot!

  -Marcus

Hi Moms and Dads!

It’s Baby Tom Tom and I am here to share how I can morph watermelon into fun shapes. After a long, hot day in the sun, watermelon is the perfect summer treat for both you and your kids. So, let' get started!

                                         Shapes

We will start with an easy one. First, take out the watermelon and some cookie cutters. Moms and Dads, here’s where you come in. Cut the watermelon into ½ inch slices. Now, using your cookie cutters, kids and parent together, press down onto the slices like you would for cookie dough. Remove the shape and enjoy. (Save the scraps for the next watermelon morphing—Popsicles!) )

Popsicles

Chop up watermelon into small chunks and puree in the blender (Adults only!). Then, pour your blended mixture into Popsicle molds. You can even add fresh fruit chunks like pineapple, strawberries, or grapes. Freeze until hard, and enjoy!

Sticks

 Kids LOVE dips! Here’s a recipe for my favorite fruit    dip.

Just blend together the following ingredients:

4 ounces low fat sour cream
2 tablespoons sugar
½ teaspoon vanilla extract
Cut your watermelon into sticks (similar to a carrot or celery stick) and start dipping!

Think I'm cute, check me out getting ready to garden in my coloring pages, learning with the Super Crew's Fun activities and my adventures in the Super Crew book, Havoc at the Hillside Market. 

Bye-Bye, Gotta Float!

Baby Tom-Tom

-Fresh fruit or some crisp cool crunchy veggies on a hot summer’s day. Sure they are available year-round, but during other seasons they are coming from thousands of miles away. How fresh do you feel after long distance travel? I know after a whole day of flying I’m worn out. Not to mention, mom says in season fruits and vegetables are usually good for our family budget.

Dill, basil, copious amounts of berries like blackberries, strawberries, boysenberries, raspberries, grapes and my F-A-V-O-R-I-T-E blueberries (that’s what makes me so smart!); veggies like corn, cucumbers, green beans, green peas, summer squash and tomatoes; fruits such as mission figs, cherries, kiwi, watermelon and other melons, stone fruits like nectarines, peaches, plums, and apricots. With so many fresh choices you’ll just make it through the list by fall!

All fruits and veggies have health benefits here are just a few:

Herbs like basil and dill are perfect additions to summer fresh produce. It’s a good time to plant an herb garden with some starter plants. Cucumber and dill, tomatoes and basil are examples of essential pairs that liven up a summer meal. Basil and dill contain flavonoids which can protect cells from damage. Traditionally these herbs have been used for their soothing properties –but they add a lot of flavor too. When selecting the herbs look for vibrant green color with no yellowing –that means they’re fresh.  I love pulling out the chives, parsley and dill from our herb garden when mom starts cooking.

Red Tomatoes are very popular and have health benefits in all of their colors, different shapes, sizes and forms. From fresh to stewed tomatoes they add a kick to any salad or soup. My favorite tomatoes are the little cherry tomatoes because they’re so cute, tasty and easy to eat!  I bring them along for picnics and play- dates. Tomatoes are a great source of vitamins and phytonutrients like lycopene (like-o-peen). Lycopene makes the tomato its brilliant color red-- plus it works as an antioxidant, that fights cancer and may play a role in the prevention of heart disease. Look for an overall bright color and slight softness when selecting this powerful super-yummy food.

Kiwi can be blended in a smoothie, added with strawberries on yogurt, or tossed into a salad. One kiwi fruit has more vitamin C than an orange. Kiwi are also a good source of vitamin E which can usually only be found in nuts and oils. This fuzzy fruit is jam-packed with health promoting nutrients. One point to remember when selecting a kiwi is the firmer the fruit the tarter the flavor. My mom cuts them in half so she can easily scoop it out with a tablespoon for me to eat.

Visit your local farmer’s market--Don’t be shy give them a try. It’s an adventure!

Gotta FLY!

-Super Baby Abigail  (Like my style? Visit my color sheets or my book, Super Baby Abigail's Lunch Time Adventure.

http://blog.superkidsnutrition.com/2009/05/get-active-with-andy-1.html tag:typepad.com,2003:post-67299619 2009-05-26T20:15:07-04:00 2009-06-01T09:01:12-04:00

Hi Everyone! It's Jessie here, ready to show you how to transform an avocado into some whole-y guacamole. Using my super powers, I transform a whole avocado into a yummy guacamole dip. The avocado is a small round fruit. It has a dark green skin that is very tough. The guacamole is bright green and is smooth. Here's how you, too, can create this amazing transformation! Did I mention that avocados are one of my favorite foods?! First, make sure an adult is there to help you. Then, get these ingredients together: 2 ripe avocados 1/2 red onion, minced (about...

The Super Crew Kids

Hi Everyone!

It's Jessie here, ready to show you how to transform an avocado into some whole-y guacamole. Using my super powers, I transform a whole avocado into a yummy guacamole dip. The avocado is a small round fruit. It has a dark green skin that is very tough. The guacamole is bright green and is smooth.

Here's how you, too, can create this amazing transformation! Did I mention that avocados are one of my favorite foods?!

First, make sure an adult is there to help you. Then, get these ingredients together:

• 2 ripe avocados

• 1/2 red onion, minced (about 1/2 cup)

• 2 tablespoons cilantro leaves, finely chopped

• 1 tablespoon of fresh lime or lemon juice

• A dash of freshly grated black pepper

 

Here's where the transformation begins...

1. Cut your avocados in half. 
2. Twist the avocado so that the seed and the flesh separate.  
3. Get rid of the seed (or you can plant it in the ground and watch it grown as a tree!).
4. Scoop the flesh out of each half and put in a bowl.  
5. Using your super strength, mash the flesh with a fork.  
6. Once it is all smooth, add onions, cilantro, and lemon juice.  Sprinkle some black pepper and you have a great guacamole dip! 

Eat with some baked red, blue or yellow tortilla chips for a tasty whole grain and heart healthy snack!

- Jessie

http://blog.superkidsnutrition.com/2009/05/jessies-whole-y-guacamole.html tag:typepad.com,2003:post-67254745 2009-05-25T15:51:08-04:00 2009-05-25T15:56:48-04:00

According to a recent study published May 19, 2009, in the online version of the American Journal of Obstetrics and Gynecology, 'eating for two' can have some undesireable outcomes both during and after pregnancy. Research shows that those who consumed extra calories, as well as fried foods and dairy products, were more likely to gain more than is recommended during pregnancy – that’s 35 pounds or more for a woman with a normal body mass index, or BMI. (Calculate your BMI here). Complications of too much weight gain include: Pre-eclampsia Unplanned C-section Increased odds of obesity for both mom AND...

Jenny Westerkamp

According to a recent study published May 19, 2009, in the online version of the American Journal of Obstetrics and Gynecology, 'eating for two' can have some undesireable outcomes both during and after pregnancy. 

Research shows that  those who consumed extra calories, as well as fried foods and dairy products, were more likely to gain more than is recommended during pregnancy – that’s 35 pounds or more for a woman with a normal body mass index, or BMI. (Calculate your BMI here).

Complications of too much weight gain include: 

• Pre-eclampsia
• Unplanned C-section
• Increased odds of obesity for both mom AND baby

A healthy weight gain is possible, the study finds. Women with vegetarian diets in early pregnancy were half as likely to gain too much weight. Those who exercised vigorously for a half hour a day reduced their risk by 20 percent. Consuming more monounsaturated fat, found in olive oil and nuts, was linked with a lower risk of excessive weight gain. 

The lesson her is that an appropriate weight gain during pregnancy, will likely lead to a healthy weight loss post-pregnancy. And remember this: Although 'eating for two' might be easy, 'losing for two' probably won't be.  

http://blog.superkidsnutrition.com/2009/05/break-the-eating-for-two-rule-during-pregnancy.html tag:typepad.com,2003:post-67160653 2009-05-22T14:56:32-04:00 2009-05-29T20:08:29-04:00

There’s nothing like the taste of fresh produce! May is a great time to buy local and in-season fruits and veggies which are the most flavorful due to shorter time waiting on shelves and traveling short distances to get to your table. Some of the fruits and vegetables that are now in season include: Limes are beginning their season when most other citrus fruits are ending theirs. Limes bring a refreshing twist to many recipes. Known for Vitamin C power—did you know they also contain liminoids which may prevent some cancers? Buy organic, wash and add a ½ teaspoon of...

Lisa Sendrey

There’s nothing like the taste of fresh produce! May is a great time to buy local and in-season fruits and veggies which are the most flavorful due to shorter time waiting on shelves and traveling short distances to get to your table.

Some of the fruits and vegetables that are now in season include:

Limes are beginning their season when most other citrus fruits are ending theirs. Limes bring a refreshing twist to many recipes. Known for Vitamin C power—did you know they also contain liminoids which may prevent some cancers? Buy organic, wash and add a ½ teaspoon of grated lime rind to your smoothie. Lemon rind gives it a delicious kick too! Picking tip- choose limes that feel heavy for their size.

Avocados (Haas) are especially creamy and yummy! This buttery green fruit is full of healthy soluble fiber, monounsaturated oils, folate, and magnesium (important to protect against diabetes)…Add them to your favorite salad, blend them with salsa, or use as a spread on your sandwich instead of mayo. Picking tip- Fruit should yield to gentle pressure. If hard- place in a paper bag with an apple or banana to ripen.

Fresh spring greens are at the end of their season. Catch them before they’re gone! Spinach, Mustard greens, Chard and tender salad greens that are greening gardens and local farms should be represented on your plate. Spinach is both high in nutrients and low in calories. Vitamins C and E, Beta-carotene and many other minerals and phytonutrients--This plant is a big nutritional powerhouse! When picking your greens- choose large, bright leaves. Watch out for yellowing it’s the start of decay.

Cherries should start to appear in local markets soon along with the beginnings of berry season, peaches and melons. There is nothing like a warm day with a small bowl of berries or blended into a smoothie. How can so much good stuff be in such a small berry? It’s true! From brain health to cancer prevention these little guys pack a wallop! Picking tip- Cherries should have a fresh appearance and be firm. Berries should be firm, plump, bright and clean.

Don’t leave out all the other fresh items in season such as apricots, mangos, peas, parsnips, fava beans, green beans, zucchini, beets and onions. All are powerful in contributing to your overall health and disease prevention!

Read our Organic and Local foods for more great tips. Click here to learn how to get the most out of your farmers market.

 

http://blog.superkidsnutrition.com/2009/05/may-fruits-and-veggies-at-their-best.html