Posted by Jennifer Tyler Lee on May 13, 2013 0 Comments
A healthy homemade hummus is the first of many
ways we plan to try our new food of the week: chickpeas.
There’s a lot to love
about chickpeas. Mark Bittman recommends them as an ingredient in one of his
top three go-to recipes. They are inexpensive, healthy and can be prepared in a
myriad of ways. When I asked what we should make with our new food of the week,
friends brought a bounty of ideas to the table: pop ‘em in stews, toss ‘em in
salads, blend ‘em into hummus, snatch a few for a snack!
We decided to start with
a simple, homemade hummus. And we did it the slow way -- gently toasting sesame
seeds to create our own tahini, slowly soaking the dried beans overnight, then
blending it all together to create a delicious homemade hummus.
Getting my kids to try our
new food this week relied on two key strategies.
First, cook together. When
my kids prepare a new food, they are much more likely to try it! Cooking
together is an essential part of the equation.
The other key is timing.
Fresh veggies (along with a new food or two) arrive at the table first. At our
house we call it the “veggie course.” This strategy gives my hungry helpers a
choice of veggies first (before they load up on carbs!). It also buys me extra
time to put the finishing touches on the rest of the meal before we sit down
together as a family.
What we Liked: Our healthy homemade hummus outshined any store-bought hummus by a
long shot. From a taste perspective, there was absolutely no comparison. As for
my kids, they were willing to give it a try, but the garlic in this version was
a bit too strong for their liking. Instead of chalking it up to a failure
(which it wasn’t), we talked about what parts of the recipe they might change. What
did they think of the texture? Which flavors did they taste and which were too
strong? The next version we plan to make is with roasted garlic, which we all
agreed would soften the flavor a bit. Most importantly, we are working together
to find the right mix for our family.
Healthy Homemade Hummus
Prep time: 5 minutes
Cook time: 0 minutes
Yield: Makes 6 servings
Crunch a Color points: 10 protein
Ingredients:
2 cups chickpeas
½ cup olive oil
1 Tbsp tahini (see make ahead below)
Juice of one lemon
1 large clove of garlic, chopped
Make ahead:
For the tahini, lightly
toast 1 cup of sesame seeds in a sauté pan over medium heat. About two minutes.
Let cool, then blend with 1/3 cup olive oil in a food processor until
smooth.
For the dried chickpeas,
cover fully with water and soak overnight. Drain, then boil gently for about an
hour and a half. Let cool before using.
Directions:
1. Load your ingredients
into a food processor. Blend! Add a touch more olive oil to adjust the
consistency if you like.
2. Serve with freshly cut
veggies.
*
How do you like to prepare hummus? Share your ideas!
Craving more easy recipes to try? Catch up on
last week’s post: Amazing Avocado.
About the author: Jennifer
Tyler Lee is a mom of two children and the creator of Crunch a Color® --
award-winning nutrition
games that make healthy eating fun. Like most parents, she struggled
to get her kids to eat healthy, balanced meals, so she decided to make it into
a healthy
eating game and she’s giving back to support non-profit kids’
nutrition programs. Winner of the Dr. Toy and Parent Tested, Parent Approved
awards, Crunch a Color® has been featured by Jamie Oliver’s Food
Revolution, Rachael Ray's Yum-O!, Laurie David’s Family Dinner, Kiwi Magazine, Dr. Greene, and Yum
Food & Fun For Kids, among many others, as a simple, fun and playful way to
get kids to eat healthy and try new foods. Jennifer’s passion is making
mealtime fun and healthy for busy families. Her easy recipes, quick tips,
and new food adventures are regularly featured at Pottery
Barn Kids, Jamie
Oliver’s Food Revolution, The
Huffington Post, and on her weekly recipe blog at crunchacolor.com.
Read More
Posted by Jennifer Tyler Lee on April 28, 2013 0 Comments
The secret to getting past picky? Try it lots of
different ways.
Avocado was one of the
first foods that I served to my son James, and it continues to be one of his
favorites. But for my daughter Catherine, it’s a struggle. Whether I didn’t
expose her early enough, or the texture is one that she just doesn’t enjoy,
it’s a challenge to get her to try avocado.
But our Cinco de Mayo
party wouldn’t be complete without this wholesome, healthy fruit. So this week
in our 52 New Foods adventure, we’re trying avocado -- a few different ways. It's the secret to getting past picky!
First we tried it sliced
in a quesadilla. Then rolled in our sushi. And finally tossed into our mango
salsa.
Avocado hasn’t yet made
it onto Catherine’s “favorite foods” list. More important than whether she
liked this new food was her willingness to try a new food. That is what we are
celebrating at our family table this Cinco de Mayo!
Tip: Avocado
can quickly turn brown when it’s exposed to the air. Add a squeeze of lime or
lemon juice to prevent browning. Leaving the pit intact will help too.
Mango Avocado Salsa
Prep time: 10 minutes
Cook time: 0 minutes
Yield: Makes 4 to 6 servings
Crunch a Color points: 10 green, 5 yellow / orange, 5 red. Bonus points (x2) for
each new food you try.
Ingredients:
1 avocado
1 mango
5 strawberries
1 Tbsp meyer lemon juice
A few sprigs of cilantro
Directions:
1. Dice your fruit into
¼” to ½” size pieces. Load into a medium size bowl.
2. Add lemon juice.
3. Toss gently.
4. Garnish with cilantro.
5. Enjoy on its own or
atop grilled salmon or chicken. Yum!
*
What’s your favorite way to serve avocado? Share your ideas!
Craving more easy recipes to try? Catch up on
last week’s post: Eat Your Colors!
About the author: Jennifer
Tyler Lee is a mom of two children and the creator of Crunch a Color® --
award-winning nutrition
games that make healthy eating fun. Like most parents, she struggled
to get her kids to eat healthy, balanced meals, so she decided to make it into
a healthy
eating game and she’s giving back to support non-profit kids’
nutrition programs. Winner of the Dr. Toy and Parent Tested, Parent Approved
awards, Crunch a Color® has been featured by Jamie Oliver’s Food
Revolution, Rachael Ray's Yum-O!, Laurie David’s Family Dinner, Kiwi Magazine, Dr. Greene, and Yum
Food & Fun For Kids, among many others, as a simple, fun and playful way to
get kids to eat healthy and try new foods. Jennifer’s passion is making
mealtime fun and healthy for busy families. Her easy recipes, quick tips,
and new food adventures are regularly featured at Pottery
Barn Kids, Jamie
Oliver’s Food Revolution, The
Huffington Post, and on her weekly recipe blog at crunchacolor.com.
Read More
Posted by Jennifer Tyler Lee on April 22, 2013 2 Comments
A fun (and colorful) way to try new foods and cook
together.
This week we’re boosting
up the color in our 52 New Foods challenge. Instead of just one new food, we’re
bringing together a few new foods and having fun eating our colors with a rainbow
salad bar! It’s an easy way to sample new tastes – jicama, radicchio, and
tomatillo – along with familiar favorites like strawberries, blueberries, mango
and avocado.
It’s also a fun and
simple way to cook together with your kids. As Michael Pollan put it in his recent
interview with Mark Bittman of The New York Times, “Cooking is probably the
most important thing you can do to improve your diet.” But cooking with your
kids can feel overwhelming for busy parents. How to tackle that challenge? Make
it easy!
Cooking together can be
as simple as chopping up fresh fruits and veggies and assembling them in a
salad. Setup your cooking project like an activity, with all of the ingredients
and supplies you’ll need within arms reach. Let the little ones peel and
squeeze, and the more experienced kids chop and dice. Most importantly, let
each person create their own mix.
What we Liked: It’s highly unlikely that my kids would have tried radicchio simply
on its own. But sprinkled on a colorful salad that they created? You bet! Same
goes for jicama. Be sure to put out a few favorites along with your new foods
to give your kids a safe place to start. Encourage them to try even a few small
sprinkles of radicchio or a couple of jicama matchsticks. Your goal is to get
them to try something new, and it’s 100% okay if they don’t like it on the
first try. Keep trying!
Eat Your Colors: A Rainbow Salad Bar
Prep time: 10 minutes
Cook time: 0 minutes
Yield: Makes 4 to 6 servings
Crunch a Color points: 15 blue / purple, 15 white (x2), 10 green (x2), 10
yellow / orange, 5 red, 5 blue / purple, 5 yellow (x2). Bonus points for each
new food you try.
Note: Crunch a Color points will be different for each person depending on their mix.
Ingredients:
3 rainbow carrots
2 tomatillos
1 jicama
1 avocado
1 mango
1 pint strawberries
½ pint blueberries
½ head radicchio
5 slices pineapple
1 small onion
1 Meyer lemon
1 lime
Cilantro for garnish
Directions:
1. Peel and dice your
veggies and fruits. Let your kids do as much of the prep as possible! My only
exception is with using the mandoline. To create super thin shreds of radicchio,
as well as jicama and carrot matchsticks, I prefer to use a mandoline. I’m not
quite brave enough to let my kids have at it with that slicer – at least not
until I find a safer version! Everything else is fair game.
Note: If you choose to
include tomatillos in your salad bar, consider roasting them first. Ten minutes
in a 350 degree oven will do the trick. My kids preferred the flavor of roasted
tomatillo to the raw version, although you can serve it either way.
Tip: Light a votive when
cutting an onion to banish tears!
2. Serve your
ingredients in small bowls, lined up in the colors of the rainbow. You should
have between a ½ cup and 1 cup of each ingredient.
3. Let each person create
their own recipe. Encourage everyone to include at least three colors in their
mix. Bonus points for trying any of the new foods, even just a taster. I was
floored when my 6-year-old son James included everything in his salad – even
the onions!
4. To finish, squeeze a
little Meyer lemon or lime on top of your salad. Enjoy!
*
What’s your favorite way to eat your colors? What are your tips for cooking
together with your kids? Share your ideas!
Craving more easy recipes to try? Catch up on
last week’s post: Taco Night!
About the author: Jennifer
Tyler Lee is a mom of two children and the creator of Crunch a Color® --
award-winning nutrition
games that make healthy eating fun. Like most parents, she struggled
to get her kids to eat healthy, balanced meals, so she decided to make it into
a healthy
eating game and she’s giving back to support non-profit kids’
nutrition programs. Winner of the Dr. Toy and Parent Tested, Parent Approved
awards, Crunch a Color® has been featured by Jamie Oliver’s Food
Revolution, Rachael Ray's Yum-O!, Laurie David’s Family Dinner, Kiwi Magazine, Dr. Greene, and Yum
Food & Fun For Kids, among many others, as a simple, fun and playful way to
get kids to eat healthy and try new foods. Jennifer’s passion is making
mealtime fun and healthy for busy families. Her easy recipes, quick tips,
and new food adventures are regularly featured at Pottery
Barn Kids, Jamie
Oliver’s Food Revolution, The
Huffington Post, and on her weekly recipe blog at crunchacolor.com.
Read More
Posted by Jennifer Tyler Lee on April 15, 2013 0 Comments
Taco night! An easy dinner that makes it
fun to try a few new foods.
Build your own taco night
is a surefire hit in our house. And it is for others too! Taco Night
consistently ranked in the top five favorite meals to cook with kids in a
recent informal poll I conducted with Crunch a Color families. Why? It’s a
dinner where everyone can get in the act – chopping, sizzling and slicing fresh
ingredients to serve up family style. It’s also an easy opportunity to sample a
few new foods.
With a big batch of mango
salsa and some deliciously fresh Halibut from Whole Foods on our hands, we
decided to make Baja fish tacos the healthy way! It’s week two in our Whole
Foods Challenge (we’re celebrating the launch of our games in their stores).
What we Liked: Hardcore Baja fish taco fans will tell you to bread and fry the fish
for your tacos, but I couldn’t disagree more! Baking the fish with a little
salt and pepper, and finishing it off with a squeeze of lemon or lime, is the
best way to bring out its naturally delicious flavor. Plus, it’s healthier!
Baja Fish Tacos the Healthy Way
Prep time: 10 minutes
Cook time: 10 to 12 minutes
Yield: Makes 4 to 6 servings
Crunch a Color points: 10 Protein plus additional colors for the veggies you
add. 2x points for each new food you try.
Ingredients:
1 ½ lb Alaskan halibut*
6 whole wheat tortillas
1 batch mango salsa
1 cucumber
1 head iceberg lettuce
1 red pepper
1 red onion
1 Meyer lemon
1 lime
Cilantro for garnish
Salt and pepper
*Note: Choose your fish wisely. Check
Seafood Watch for a list of fish to buy and avoid.
Let your kids add a few
veggies to the list. Head to the local market together and encourage them to
pick a few favorites, along with something new to try. This week my daughter
added fava beans – one of her favorites. Peppers and red onions made another
appearance this week as a new food to try (again) in our mango salsa recipe.
A trip to Whole Foods
made even more fun by spotting Crunch a Color in store!
Directions:
1. Preheat the oven to
350 degrees.
2. Peel, chop and dice
your fresh ingredients. Let each family member get in the act! Washing and
tearing the iceberg lettuce is perfect for beginners, peeling and chopping the
cucumber works for intermediate kid chefs, and full on dicing is great fun for
kids who are ready to be more independent in the kitchen.
3. Squeeze a little meyer
lemon on top of your fish, add salt and pepper, wrap it up in parchment paper
or aluminum foil and place on a bake sheet (I had aluminum foil on hand this
week, so that’s what I used, but I tend to prefer parchment). Bake for 10 to 12
minutes, or until the fish flakes easily when tested with a fork. Be careful
not to over bake the fish, which will dry it out.
4. Serve up your
ingredients family style, so everyone can add their favorite fixings to their
taco.
5. Cut a few extra
tortillas into small wedges and encourage everyone to try a taster of the new
foods on the table that they may have been shy about adding to their taco. This
makes it easy for them to give new foods a try, without having to pitch their
whole taco if they don’t like the taste of something.
*
Have you tried Baja fish tacos? What’s your favorite Taco Night recipe? Share
your ideas!
Craving more easy recipes to try? Catch up on
last week’s new food: Mango Salsa.
About the author: Jennifer
Tyler Lee is a mom of two children and the creator of Crunch a Color® --
award-winning nutrition
games that make healthy eating fun. Like most parents, she struggled
to get her kids to eat healthy, balanced meals, so she decided to make it into
a healthy
eating game and she’s giving back to support non-profit kids’
nutrition programs. Winner of the Dr. Toy and Parent Tested, Parent Approved
awards, Crunch a Color® has been featured by Jamie Oliver’s Food
Revolution, Rachael Ray's Yum-O!, Laurie David’s Family Dinner, Kiwi Magazine, Dr. Greene, and Yum
Food & Fun For Kids, among many others, as a simple, fun and playful way to
get kids to eat healthy and try new foods. Jennifer’s passion is making
mealtime fun and healthy for busy families. Her easy recipes, quick tips,
and new food adventures are regularly featured at Pottery
Barn Kids, Jamie
Oliver’s Food Revolution, The
Huffington Post, and on her weekly recipe blog at crunchacolor.com.
Read More
Posted by Jennifer Tyler Lee on April 10, 2013 2 Comments
These simple mango salsa recipes make it easy and
fun for picky eaters to try a new food (or two) lots of different ways – the
key to getting past peas and pasta!
Fresh, organic mangoes
gave the market a bright splash of color. Impossible to resist, we
decided to make them our new food of the week. A fun way to start our Whole
Foods Challenge!
As part of our 52 New
Foods adventure, we’re heading to Whole Foods to scout out our new food each
week this month. It’s how my kids plan to celebrate the launch of Crunch a
Color at Whole Foods markets! We hope you’ll join us. Be sure to snap pictures
of the new foods you are trying and share them with us on Facebook and Twitter.
Bonus points if you spot Crunch a Color in store!
Now back to those
mangoes. You may be thinking, “It’s not hard to get kids to try mango!” This
is true, but there’s a secret. Familiar foods like mango are your ticket to
more challenging foods like onion and pepper. Here’s how:
Set the ingredients up
assembly line style, and let your kids create a mango salsa tasting bar.
Encourage them to build their own recipes, moving from just one or two
ingredients (mango and lemon) to a full on salsa with all of the fixings including
those tough to try foods like red onion, cilantro and pepper. Let them taste a
bit of each version and figure out the right mix for them! They may decide that
they don’t like the recipe with red onion, but it’ll get your kids having fun
tasting a new food a few different ways, which is your goal! It’s one of the
keys to getting past peas and pasta.
What we Liked: This little game worked wonders with my picky eaters! First, it got
my daughter Catherine to finally try (and like!) cilantro. Surprise! The mango
salsa recipe with onion and pepper was a little too strong for her palette, but
I celebrated that she gave it a try (and we agreed to do it again). As for my
son James, his reaction to the full on version of our mango salsa – mango,
lemon, lime, strawberry, cilantro, red onion and pepper – can only be
summarized one way. A picture is worth a thousand words!
Mango Salsa Recipes for Picky Eaters
FOR A PRINTABLE VERSION OF THIS RECIPE CLICK HERE.
Prep time: 5 minutes
Cook time: 0 minutes
Yield: Makes 4 servings
Crunch a Color points: 5 Yellow / Orange, plus additional points for the other colors
that you add.
Ingredients:
2 mangoes
2 medium strawberries
2 slices of red pepper
2 slices, Meyer lemon
2 slices, lime
1 Tbsp red onion, chopped fine
1 handful, cilantro
Directions:
1. Prepare your
ingredients. Mangoes and strawberries should be cut into ¼” cubes. Lemons and
limes sliced into wedges. Peppers and onions chopped fine! Cilantro can be left
as is.
2. Setup your ingredients
assembly line style, starting with the simplest recipe on the left (mango,
lemon, lime) and moving to the most challenging recipe on the right (red onion
and pepper).
3. Prepare your mango
salsa recipes, moving from left to right. The recipes build on each other. For
example, the last recipe includes red onion and pepper, along with all of the
ingredients that came in the earlier versions (lemon, lime, strawberry,
cilantro).
4. Give ‘em a taste! We
tried our mango salsa recipes with a slice of whole wheat tortilla.
5. Vote for your
favorite!
*
How do you like to enjoy mango? Do you have a favorite mango salsa recipe?
Share your ideas!
Craving more easy recipes to try? Catch up on
last week’s new food: Eggplant Parmigana.
About the author: Jennifer
Tyler Lee is a mom of two children and the creator of Crunch a Color® --
award-winning nutrition
games that make healthy eating fun. Like most parents, she struggled
to get her kids to eat healthy, balanced meals, so she decided to make it into
a healthy
eating game and she’s giving back to support non-profit kids’
nutrition programs. Winner of the Dr. Toy and Parent Tested, Parent Approved
awards, Crunch a Color® has been featured by Jamie Oliver’s Food
Revolution, Rachael Ray's Yum-O!, Laurie David’s Family Dinner, Kiwi Magazine, Dr. Greene, and Yum
Food & Fun For Kids, among many others, as a simple, fun and playful way to
get kids to eat healthy and try new foods. Jennifer’s passion is making
mealtime fun and healthy for busy families. Her easy recipes, quick tips,
and new food adventures are regularly featured at Pottery
Barn Kids, Jamie
Oliver’s Food Revolution, The
Huffington Post, and on her weekly recipe blog at crunchacolor.com.
Read More
