Hudson Valley Parent

HVP November 2019

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22 Hudson Valley Parent n November 2019 grocery shopping with you and show them the differences between pro- cessed and unprocessed foods. Go through nutrition labels on canned and pre-packaged foods and point out calorie information along with fats, salt and sugar content so they can make educated decisions about healthy food choices on their own. Together, compare a whole apple with a jar of processed apple sauce that doesn't include the apples' nutri- tious peel and contains added sugar. Or try looking at the differences be- tween a natural apple and canned or bottled apple juice, many of which are glorified sugar-water because of their high amounts of sugar. Another comparison could be about the differences between a natural potato, which has as much protein as a glass of milk, plus loads of fiber and vitamins and is cho- lesterol- and fat-free, with a bag of potato chips, some of which consist of 65 percent of unhealthy fat by calories. You also can talk about the how some seemingly healthy foods, like store-bought hummus, have a high fat content. Then make a plan to make home- made hummus with your kids for a fun way to enjoy an even healthier option since you'd control the dish's ingredients. Cook together for fun and health Bring your kids into the kitchen often. Have them keep a recipe box of dishes they've made to give them a feeling of accomplishment and encourage a joy of cooking. One of the first recipes my kids and I made together was an apple pie. They peeled the apples and mixed the ingredients, including the "secret ingredient" lemon juice, and were excited to have their father try their first-time creation. Young children can wash vegeta- bles, knead dough, peel garlic cloves and use a rolling pin. Older kids can chop vegetables and use the stove with supervision. Easy-to-follow recipes for stir-frys, curry dishes, and pasta meals are tasty dishes and provide great ways to train young cooks. Healthy eating doesn't have to be a special or restrictive diet. Show your kids how wholesome, nutritious food can be as delicious as it is fun to shop for and prepare. Dr. Padma Garvey studied medi- cine at the University of Pittsburgh. A working mother of two, she enjoys creating new recipes, making old ones in new ways and showing peo- ple how healthy eating and is doable and fun. Visit her website for reci- pes, cooking videos, podcasts and blog posts, WHOLESOME EATING (Continued from Page 21) Padma Garvey's son, Joe Garvey, makes his own dishes at college. Recipe for wholesome macaroni and cheese • With your kids, soak 1/3 cup of raw, unsalted cashews in water for 30 minutes. • Cut two unpeeled large carrots, one large onion, and one unpeeled large red skinned pota- to into large cubes. • Boil the vegetables in three cups of water until they are fork- tender. • Separately, boil whole wheat penne or lentil pasta in water, then drain. • Puree the vegetables and their cooking water with the soaked cashews, two tablespoons of Dijon mustard, 1/3 cup of nutritional yeast, and one low-so- dium vegetable bouillon cube. • Mix with the pasta and sea- son to taste. For more family healthy recipes, visit

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