Eat the Rainbow – Mom Dishes It Out

October 8, 2015

Pumpkin and White Bean Hummus

By Laura Cipullo Whole Nutrition Services Team

Happy Fall! Starbucks’ pumpkin spiced latte doesn’t have to be the only festive food you try this season–this pumpkin hummus might be the perfect addition to your next gathering or family snack time.

Ingredients:

1 tbsp olive oil

1 cup canned pumpkin puree

2 tbsp tahini

2 1/2 tbsp lemon juice

1 tbsp ground cumin

1/2 tsp smoked paprika

1/8 tsp salt

1 (15-oz) can cannellini or other white beans, rinsed and drained

2 garlic cloves, chopped

Directions:

Place all ingredients into food processor, process until smooth (~30 seconds). Serve and enjoy with pita chips or crunchy veggies!

Original Recipe by Cooking Light can be found here.

September 17, 2015

Lavender Cookies

By Laura Cipullo, RD, CDE, Mom and Laura Cipullo Whole Nutrition Services Team

As summer comes to a close, that doesn’t mean extra family time has to come to an end! Last week, my boys and I made these fun and tasty lavender shortbread cookies! A great way to get us all in the kitchen and to learn about and try a new food. An added bonus, your kitchen will smell wonderful!

We used the recipe from Joy The Baker, here.

Ingredients:

1 tbsp dried lavender blossoms

1/2 cup + 1 tbsp raw or granulated sugar

1 cup (2 sticks) unsalted butter, at room temperature

2 1/2 cups all-purpose flour

1/4 tsp salt

1 egg, beaten (for egg wash)

extra sugar for sprinkling on top

Directions:

1. In a medium bowl, whisk flour and salt together. Set aside.

2. In a small spice grinder or mortar and pestle, grind 1 tbsp lavender and 1 tbsp sugar.

3. In another bowl, that can be used with electric mixer with paddle attachment, add butter, ground lavender mixture, and remaining 1/2 cup sugar. Cream ingredients on medium speed until slightly more pale and fluffy, about 5 minutes. It’s okay if there are still some sugar bits at this point. Add the flour and mix on low speed until the dough comes together. The dough will have a crumbly texture, but will come together as you continue mixing.

4. Dump dough mixture out onto a clean surface and form into a ball with your hands. Wrap in plastic wrap and refrigerate for at least 30 minutes.

5. Line cookies sheets with parchment paper and set aside.

6. Divide refrigerated dough into quarters. On a lightly floured surface, roll dough out to 1/4 inch thickness. Use a 1 1/2-inch round cookie cutter to cut cookies, or a pizza cutter to slice into squares. Use a fork to prick the cookies.

7. Brush the cookies very lightly with the egg wash and sprinkle with sugar. Make sure your oven is preheated to 350 degrees F and refrigerate cookies while oven preheats.

8. Place racks in the center and upper third of the oven. When oven is preheated, bake cookies for 8-11 minutes, until just browned on the edges. Remove from oven and allow to cool on cookie sheet for about 10 minutes then move to a wire rack to cool completely.

9. Enjoy!

August 25, 2015

How to Grow a Healthy Eater, Naturally

By Dina Cohen, MS, RDN, CEDRD

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When my friend Esther told me that her kids prefer broccoli to pizza, I knew we had to talk

some more. Esther is a mom to three children under the age of five, and she is also one of the

most relaxed, serene individuals I know. I’ve chosen her as one of my “role model moms” (I

collect them) and the way she feeds her children is just one of the many things I admire about

her. I’ve asked Esther to share her techniques for raising healthy eaters. Here are her tips!

1. Expose kids to a wide variety of foods. Kids each have their own preferences, so by

exposing them to many different foods, you enable them to find their healthy favorites. Esther

doesn’t get stuck in a rut of serving only things she knows they’ll eat. In her house, “Kids taste

everything. After that, they can have an opinion. If they don’t like something, it’s not a big a

deal. They’ll meet their needs at another meal.” Esther finds that involving kids in meal prep is a

great way to motivate them to try new foods. She suggests saying something along the lines of

“Libby helped make the salad today. Doesn’t it look delicious? Thank you, Libby!”

2. Know that whatever Mommy eats is exciting. There is nothing more powerful than role

modeling. “Kids pick up on your vibes,” Esther says. “Let them see you eating and enjoying

healthy foods. I love fruits and vegetables. I really think they taste good, and so do my kids. I

stocked up on of fruits and veggies at the beginning of the week and cut them up into snack

bags for my kids to take to day camp. They were ecstatic. My four-year-old ran over to me with

her veggie bag and said, ‘Mommy, smell it! Smell it! It’s so yummy!’ ” Esther shares how she

recently bought fresh cherries and her daughter was so excited she tried to climb up to the top

shelf of the fridge to get them. Her younger son loves imitating his big sister as well as his mom,

and he eats plenty of fruits and veggies too. Cherry tomatoes are a family favorite. “They enjoy

putting one in each side of their cheeks and looking weird.” Mealtime is a wonderful time for

role modeling healthy behaviors. Esther makes a point of sticking around during mealtime. “Sit

at the table with them and they will have an easier time eating. The more people at the table,

the better. I’ve noticed that whenever we have guests, they’ll do better at meals. It’s always

best if you can eat with them. You can beg them to eat a bowl of cereal and they’ll refuse, but

sit down and have one yourself and they’ll come crowding around.”

3. Help kids build healthy habits early on. Because her daughter refused water at a young

age, Esther began giving her juice, but she always dilutes the juice with water. “I dilute it so

much, it’s like flavored water. The other day I’d diluted the juice while it was still in the

container, and when I poured some for my daughter, she said, ‘Hey, you didn’t put in water!” I

try to give my kids whole grain products and while it doesn’t always go over successfully, it

often does. They aren’t fans of whole wheat bread, but they really like brown rice. “Get away

with it when you can.”

4. Provide all foods. Esther sets the stage for healthy choices but she knows when to step

back. “I do let go because I don’t want my kid to be the one eating candy under the table.”

Recently, her four-year-old has been asking for a freeze pop upon coming home from day camp

because she sees the neighborhood kids having them, and Esther has no problem allowing her

to have too. She’s ok with it because her daughter enjoys many healthy foods as well and she

does not want her to feel deprived. She knows her daughter is used to a healthy routine and

understands that all foods can be part of a balanced lifestyle.

5. Understand that it will be challenging. Things don’t always go smoothly at Esther’s table.

“It’s hard when you put in a lot of work to prepare a meal you think they’ll really like but then

they don’t eat it.” However, Esther believes that this is because “Children are challenging! It’s

not food-specific. They don’t always do what you want, and you’ll have to readjust your

expectations. Don’t drop the whole thing, but know that you might have to rework the

scenario.”

6. Don’t have an agenda. Esther feels it’s important not to get too worked up about your

children’s eating. “When they feel you are anxious for them to eat something, they won’t want

it. It’s like when you’re anxious for them to go to sleep on time because you have a babysitter

coming; they’ll sense it and won’t go to sleep.” She believes it’s best not to be overly invested in

the outcome, or at least to “pretend you don’t care!” When I asked Esther to share some

rewarding moments, she replied, “I don’t view it that way because I don’t put in intense effort. I

don’t have an agenda. We keep trying things, and when something doesn’t work, it doesn’t

work. And something that didn’t work at first might work later on. So rather than individual

rewarding moments, I get slow, gradual gratification. I’m seeing that the seeds I’ve planted

have successfully grown.”

July 30, 2015

Salmon Summer Rolls

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By Nutrition Student, Deanna Ronne and Laura Cipullo Whole Nutrition Services Team

These light, refreshing, and nutritious summer rolls are simple and fun to make, easily packed for lunch, or stored for leftovers, and even your kids will love them! Try keeping them in the refrigerator and eating them cold after a long hot summer day. Packed with protein and healthy fats from salmon and avocado, this roll will satisfy your hunger without making you feel too full.¹

Rich in vitamins, minerals, and omega-3 fatty acids, Salmon has many health benefits. One omega-3 in particular, docosahexaenoic acid (DHA), is the brain’s favorite fatty acid. A diet rich in DHA is associated with improved learning abilities and disease prevention.^2,3

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Ingredients:

rice paper wrapper (find them in the ethnic foods section of your health food store. I recommend brown rice)
carrots
avocado
cucumber
spinach/spring mix/ lettuce
salmon

Optional Sauce:

¼ cup soy sauce (reduced sodium)
1 tbs honey
siracha sauce (to taste, 1 tbs for a mild sauce)

salmon roll

Recipe:

In a bowl mix the soy sauce, honey, and siracha sauce. On medium heat, add the sauce to a pan with the salmon. Once cooked, set the salmon aside to cool off.
Wet paper towels large enough to cover the bottom of your plate. Place a wrapper on the paper towel and dab it with another wet paper towel. (You don’t want to get the wrappers too wet, because they will break easily.)
Place a handful of spinach in the middle of the wrapper and the rest of the ingredients on top.
Wrap the roll: start by folding the shortest sides in. Fold the bottom up and roll up to the top.
Enjoy! The optional sauce can also be used as a delicious dipping sauce.

salmon roll finished

III, V. L. F., Dreher, M., & Davenport, A. J. (2013). Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008.
Kris-Etherton, P. M., Harris, W. S., & Appel, L. J. (2002). Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. circulation, 106(21), 2747-2757.
Horrocks, L. A., & Yeo, Y. K. (1999). Health benefits of docosahexaenoic acid (DHA). Pharmacological Research, 40(3), 211-225.

July 7, 2015

Panera Bread: How Head Chef Feeds His Family and Yours

By Laura Cipullo, RD, CDE and Laura Cipullo Whole Nutrition Services Team

Looking to clean up your eating out? Panera has even more big news! The last time we talked about Panera, we were excited about their announcement to remove all artificial ingredients and flavorings from their menus by 2016, but Panera is not stopping there. In mid-June, we had the opportunity to attend Panera’s Pantry, a pop-up space in Soho, only opened for two days. At their event the first night, Head Chef, Dan Kish, and Head Baker, Tom Gumpel, presented to us a demonstration and sampling of some new sandwiches and salad recipes from their upcoming Fall menu!

As we tasted, listened (and took lots of pictures of our plates!) Dan and Tom explained the trajectory of Panera’s journey and how they had designed the beautiful space where the event was held. Displayed along the walls and shelves of the space were all 450 ingredients used in Panera’s dishes–the ones they love and the ones they are phasing out–total transparency.

Panera has been a leader in the food industry, from one of the first to announce their removal of articulate ingredients and flavors, to working with registered dietitians to formulate ensure their meals not only tasted great, but were balanced and provided healthy choices for a individuals and families eating out. We’re giving Panera another big thumbs up as they continue on their journey, and can’t wait to try what they come up with next!

But what does a Head Chef like Dan, feed his own family after feeding hundreds across America each day? We had the opportunity to catch up with Dan on his family’s favorite meal and what is important to him when making food choices.

MDIO: What’s your family’s favorite meal to make/have together?
Dan: Thanksgiving comes to mind first. That said, there occasions all year ranging from simple grilled bread panzanella enjoyed al fresco in the summer, to slow cooked meals on weekends in the winter that perfume our home with a delicious anticipation.

MDIO: “What’s your child’s favorite food at home?”
Dan: “Simple roasted chicken, roasted vegetables and really good artisan bread with butter.”

MDIO: “What are the most important things you look for when eating out or grocery shopping with your family?”
Dan: “We do our best to know who our food is coming from. Trusted sources are always the best.”

MDIO: “How do you get your kids involved in the kitchen and in learning about the foods that you and they are making and eating?”
Dan: “Our kids know and understand food because they were involved from a young age. When my children were little, we found it best to make them a part of the shopping process. Most effective was to go to local farmers markets and farm stands so they could engage with the people who grew, raised or harvested the ingredients that became the meal.
Salads are a great way to engage kids. Washing ingredients teach care. Making a simple vinaigrette teaches about ratios and balancing flavor and tumbling the ingredients together is fun.”

April 26, 2015

A Conversation with Kia Robertson from "Today I Ate a Rainbow"

A Conversation with Kia Robertson from “Today I Ate a Rainbow”

Early last week, I had the pleasure of having a conversation with founder and president of Today I Ate a Rainbow, Kia Robertson. Today I Ate a Rainbow is an interactive program, developed by Robertson, working to increase daily consumption of fruits and vegetables by encouraging children—and parents—to attempt to consume a full rainbow daily.

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Here is some of our conversation:

LC: First, why don’t you tell me a little bit about your philosophy at Today I Ate a Rainbow?

KR: Our main goal is to help parents set healthy eating habits for kids. Healthy eating is this big idea and everybody has their own opinion, so we decided to focus in on just fruits and veggies—that is one thing we know that everybody needs. And, let’s be honest, most of us are not meeting the daily requirements—especially our kiddos. We really want to make it fun and easy. So the concept of a rainbow, thinking of the colors, is so simple. Even for little two year olds to grasp. We made it really basic.

I started out doing this for my own daughter when she was four years old. We started doing chore charts, and she loved it—and I love charts—and so we just whipped one together to see how many colors we were eating. I had just come across a little text somewhere saying that kids should be eating a variety of colors, and I had never thought about it like that before. We quickly discovered that she was eating a lot of green and orange, but that was about it. It was a really great eye-opening thing for our whole family to start tracking what colors we were eating; and Hannah, being four, was all of sudden saying, “Mommy, I need some bananas. I need to get my yellow!” or “Blueberries so I can get my purple!” It was so cool to see a little kid taking interest and ownership. So that’s how it all started and we really feel like its something simple, because parents are so busy, we want to put something out there that is quick and easy for parents and for the kids.

LC: A lot of what you talk about it taking “ownership” and “responsibility” over your body as a child. Can you say more about that?

KR: Yes! Usually, [kids] are just going to eat what is put in front of them. They don’t usually have that active role in, say, going out and picking the food at the store or farmers market or deciding together “what should we eat.” Whereas, when we are thinking about the rainbow and the rainbow chart, it really gets everybody thinking about it. I’ve heard from so many parents where they are just like, “My kid is asking for things. This is so weird!” It’s such a strange thing, especially with little ones when they say, “Oh, I need an apple!”

The earlier we can get kids understanding [the importance] of eating these fruits and vegetables and that it feels so good and makes them feel strong and helps them to be smarter—whatever it is—the better; because it is harder to create those habits, or try and recreate habit, as an adult. So setting them when they are really young, I think is fabulous. And connecting the dots for them that the food they eat is going to impact the way they feel and how they go about their day.

LC: As a parent, have you seen any differences in your diet since starting Today I Ate a Rainbow with your daughter?

KR: Oh, yes! Personally, just to give you a little backstory, I was a super picky eater my whole life. As a kid, I would pick out carrots in the carrot cake—I was dedicated to not eating vegetables at all. So, when Hannah came along, I really didn’t want her to go through the picky eater struggles because it’s actually very hard and socially limiting because you don’t want to go to new restaurants, and it’s stressful to go to other people’s houses because you don’t know what they are going to serve.

Being a recovering picky eater, I honestly have a hard time getting all my colors if I don’t do a smoothie. Because it is still not something that is natural for me to do—to just grab an apple or a piece of celery. Whereas, for my daughter, who has grown up with this, it is such a normal thing, and it’s so easy for her that in just two meals a day her chart is filled! It’s such a simple thing for her!

It has really improved my diet a lot because when you have the chart up and you have one magnet and your kid has five already… it’s a little embarrassing! Let’s be real. The competitive side of me is like, “Oh! I need to get some more colors in!” And the really cool thing is, with all these colds going around, we rarely get sick anymore; eating all these fruits and vegetables have just boosted our immune system so much. There have been benefits for the whole family.

LC: Would you say, and I think I know the answer to this one, that your daughter is a more fearless eater than you are?

KR: Oh, absolutely, yes. Her attitude, just a willingness to try, is so good and just so much better than mine. She totally is. One time, we were with our good friends and they offered Hannah some octopus. [She ate it!] And there is no way I would, even now. Not happening.

LC: There are a lot of resources on your site for parents. Do you have any tips or advice for emphasizing positive change to your child when you’re exhausted, and tired, and at the end of a long day and just at your wits’ end?

KR: Just to go with really small steps. Ridiculously small steps that seem silly. It’s a slow process; don’t expect them to go from picky to adventurous right away. It takes a lot of time and patience. If they are willing to have that grain of rice or that half of a pea, celebrate that because one day, they are going to eat a lot more.

There are going to be some foods that people just don’t like – and that has to be alright. But what we have learned is that a lot of dislike comes down to texture. It’s easy to give up because it’s hard and its frustrating to make something for your kid and they don’t like it—especially if they reject it over and over again, you kind of start to take it personally. Studies show that it takes at least ten times to try something before they accumulate a taste for a new food.

LC: You spoke about texture and how that is a trigger for a lot of people. What are some other food sensitivities that you see with kids?

KR: Visually, they will just refuse to eat something if it doesn’t look good. Or if it’s green, in a lot of cases. I don’t know what it is about that color, but a lot of kids are just not into it.

If you look at it sensory wise; the way things look make a difference, the way things smell, that’s a really big thing. If you look at it from the perspective of sensors, that can be helpful when trying to feed a picky eater. You can see, based on the sense, what may be triggering it for them.

LC: You also say on your site not to overdo it, in terms of modifying a food. What would be a good example of this?

KR: I always suggest breaking it down. If eating a rainbow in a day is too much or too overwhelming, make it a rainbow a week. A color a day!

We don’t want to vilify food, that “good” and “bad” stuff – kids can really play into that. It’s more about asking how it makes you feel and not so much about what the food is. I think parents have so much on their plate already that adding that extra stress of “my kid isn’t eating right” is so hard, and it’s such an emotional thing – feeding our kids.

LC: It sounds like patience is a huge factor here.

KR: Yes, absolutely. Patience is huge. And persevering. You know, don’t give up. Don’t give up on your kids.

For more information, or to contact Kia and the Today I Ate a Rainbow team, check out their website at todayiatearainbow.com.

Also, stay tuned for the exciting new Eat a Rainbow project coming out of the Today I Ate a Rainbow offices. It is an integrative program connecting teachers and parents, the two biggest role models our kids have, to get one another on the same page while encouraging healthy eating habits!

March 1, 2015

Getting Your Kids to Dig Veggies!

Real Mom Questions – Real Mom Answer: Getting Your Kids to Dig Veggies!

By: Laura Cipullo, RD, CDE, CEDRD, CDN

Real Mom Question:

I cannot get my girls to eat vegetables (toddler dilemma). The only veggies I can get them to eat sometimes, are edamame, carrot French fries (which are really not veggies), or veggie burgers. I try to sneak veggies into grilled cheese sandwiches, but they spit it out in disgust; they will eat around the peas if they find them in pasta sauce. I have even tried hummus with carrot sticks, but they only want crackers or pretzels.

Any suggestions?

Photo Credit: Abdulla Al Muhairi via Compfight cc

Real Mom Answer:

Our cutie pies are so sweet but sometimes so difficult–especially when it comes to feeding and eating. Sit back and relax. This is a process, a long one that for some kids can last longer than others, depending on other circumstances.

But in general, veggies are bitter and therefore not so yummy to their little palates. I would ensure those veggies stay on the plate, however. Just because the girls have given up, don’t give up on trying.

How to get your kids to eat their veggies and like them!!

1. Keep ’em coming. Continue the exposure every night even if it is just one carrot. The more the tots see the veggies, the more neutral they will become.

2. If they like carrot French fries, try similar shapes, textures, and flavors. For instance, try sweet potato fries, fried zucchini sticks, carrot muffins, and carrot juice (mixed with apple juice).

3. Sugar coat with cheese. Veggies may be bitter, but we can get the picky palates to convert by melting cheese on them or making cheese fondue. Even if the kids use the same veggie over and over as a utensil, that’s a great step in the right direction. As moms know, getting the toddlers to just touch or handle certain foods is a feat in and of itself.

4. Host a taste-test party. Go the grocery store and get one veggie to try five ways or get five veggies to try with one dip or condiment.

In our home, I host a Sunday “Maybe Someday They Will Eat This.” Of course, the kids don’t know I call the day this. But every Sunday I buy a bunch of new foods to try and let the kids try a few of them that night at dinner. Currently, I only do it on Sundays, but it has worked for us as I could not have the sitter doing it for me during the week.

5. Watch Copy Kids, the best DVD ever that role models toddlers eating fruits and veggies.

6. Go out to eat!!! Yes, bring your little princes and princesses to restaurants.

Both of my boys have increased their food variety by trying out food at restaurants and trying new sides with their main courses. Think cheese quesadillas with a fruit salad of mango, pineapple, avocado, and peppers or steak with veggie biscuits.

7. Work with their favorite color or flavor. If they love purple, make purple potatoes, purple eggplant, purple cauliflower, purple broccoli, and so on.

8. Get your veggies from the farm. They taste one thousand times better. I know order all of my produce and proteins through Farmigo. It is the best-tasting and most visually appealing food by far. I mean, who wouldn’t want to snack on beans when they taste like sugar and crunch like chips?

9. Follow that popular saying “Keep Calm and Carry On!” With consistent effort and exposure minus the power struggle, your little ones will slowly get there. A veggie is healthy but not essential for life. Just keep moving forward.

And one last thing, try the new rainbow baby carrot sticks, they are beautiful and sweet!!!

February 10, 2015

Color Me Red

Color Me Red

by Christie Caggiani, RDN, LDN, CEDRD

As we enter February, we’re seeing Red around every corner. Valentine’s Day and American Heart Month highlight the color, and give us a burst as the sometimes-drab days of winter continue to swirl around us. Not only can our moods become a little blah this time of year, our food choices may become more monotonous as well. By creating a theme, however, we can add a fun, proactive twist to eating, and bring more variety to our plates. What a great way to jazz up your kids lunchboxes, snacks or meals at home by picking a color theme– and what better color this month than RED!

Photo Credit: Kiwifraiz via Compfight cc

Our role as parent or provider is not to make sure our kids love everything they eat, but rather to present them with opportunities to explore food, develop their preferences, expand their comfort level around a variety of choices, and therefore become confident, competent eaters. A color theme is one way that children can participate in the process, as they identify colors in the grocery store, find them in your fridge, and add them to their plate palate. It also provides an opportunity for them to learn about the function of many foods. For example, as you will notice below, many red fruits and veggies help promote heart health, so children can begin to connect the ways that foods work for them and support their bodies and brains. If you are introducing a new food, make it fun and don’t be discouraged if they don’t enjoy it the first time around (or the first many times!).

So roll out the red carpet and enjoy acquainting your family with some of these bright beauties:

Acai: This berry from Central and South America is shown to have excellent antioxidant value, which may assist in heart health, decreased inflammation and decreased risk of some cancers. Mix frozen acai in your blender with a splash of milk and banana, then top with granola, fresh fruit and shredded coconut for a colorful and satiating breakfast or snack.

Cherries: These succulent rubies give us great fiber, immune-helping vitamin C, and heart-happy potassium. Slice up fresh or frozen cherries for a fun ice cream topping or substitute berries in your favorite recipe with equal parts (pitted) cherries.

Cranberries: Not only are they super for our urinary tract system, they may also help keep our digestive system protected from unhealthy bacteria and ulcers. Pour a glass of cranberry juice, add some canned cranberries into a smoothie or mix some dried cranberries into your kids’ trail mix.

Raspberries: Rich in vitamins C and K, and many antioxidants such as alpha and beta-carotene, lutein, zeaxanthin, and choline, these berries can help protect our heart and prevent certain types of cancers. Fold some fresh berries into your favorite muffin or pancake mix, or keep frozen raspberries on hand to toss into a smoothie or oatmeal.

Strawberries: They are a good source of heart-helping folate, which decreases the risk of certain birth defects, and are a powerhouse of the antioxidant vitamin C, giving a boost to our immune system. Sprinkle some strawberries on cereal or blend up some frozen strawberries in a milk and yogurt smoothie. Or dip into some melted chocolate for a super satisfying snack!

Photo Credit: jetalone via Compfight c

Watermelon: Despite popular belief that watermelon is made up of only water and sugar, it is actually considered a nutrient dense food, one that provides a high amount of vitamins, particularly A and C, mineralssuch as magnesium, potassium and zinc, and antioxidants, including high levels of lycopene. Because it does contain 92% water, it’s also a wonderful way to help keep your kids hydrated. Insert a popsicle stick into watermelon chunks for a fun snack, or freeze some watermelon balls to add to your kids’ water bottles.

Beets: With an earthy flavor that gets supersweet when cooked, beets are very nutrient-loaded, giving us 19 percent of the daily value for folate, necessary for the growth of healthy new cells. Their rich color comes from the phytochemical betanin, which helps bolster immunity. Roast them, pickle them or shred them raw and dress them with citrus for a refreshing salad.

Red peppers: For the love of your eyes and your skin, include these vitamin A-packed foods. Add a little crunch to your child’s favorite deli sandwich or have them taste test with peanut butter or hummus.

Tomatoes: These red beauties are heart protective and provide a great defense against prostate and potentially breast cancers. Include a little more marinara sauce on your pasta or add some grape tomatoes into the lunchbox.