Fun with fruits and vegetables

May is a fantastic month to spruce up the salad bowl; many fruits and vegetables are plentiful this time of year. Things to look for at the market include asparagus and radishes; both would add color and flavor to any dish this month. Another interesting and exciting vegetable, yes a veggie, is rocket. Have you ever had rocket or seen it? You probably have. It may have shown up in a festive salad recently. Rocket (also called arugula) is a leafy vegetable full of peppery flavor that can add curiosity, taste and bulk to any salad.

Ask the Food Dude - Nutritionist

Lycopene is splashed all over our ketchup bottle. What’s its nutritional importance?

Lycopene is part of the carotenoid family and is considered a phytonutrient. Benefits of consuming carotenoids may include protecting us from certain cancers and heart conditions and may even help with some side effects of aging. Carotenoids are found in bright, deeply colored fruits and vegetables. Common food sources of lycopene include tomato products, pink grapefruit, watermelon and guava. Remember, consuming a variety of fruits and vegetable is the preferred source of receiving these important nutrients.

Ask the Play Ground Guru

What is all the talk about vigorous activity?

May is national bike month. Do you have bikes in your home? Is their air in the tires? Can you rent bikes for the day or for a few hours? Plan a bike ride or learn how to ride a bike this month. Grown-ups - encourage your employer to support Bike to Work Week May 12th-16th. At least one day that week could be designated ”Bike to Work Day.” Kids - go for a bike ride after school. Do not forget to wear your helmet. This goes for grown-ups, too.

Raising a Fit Family

A combination of regular physical activity with a healthy diet is the key to a healthy home. By understanding the importance of being physically active daily, you can instill fun and healthy habits that will last a lifetime for the whole family.
Here are some tips for raising a fit family:

Encourage your family to participate in a variety of activities that are right for everyone’s age and/or ability.
Establish a regular schedule for family time that includes physical activity.
Incorporate activity into daily routines, such as taking the stairs instead of the elevator.
Embrace a healthier lifestyle yourself, so you'll be a positive role model for your family.
Keep it fun, so you can count on your family to come back for more.

Meal Ideas

Ground turkey or chicken browned with green peppers (red peppers too) and onions, season with mustard and a little ketchup and serve on whole wheat buns.
Sautee diced potatoes, zucchini, yellow squash and onions in olive oil. Mix in egg beaters and low-fat mozzarella cheese. Sprinkle with paprika and serve in a warmed whole wheat pita.

Kids Corner

Here is your challenge. Use the following ingredients to make your own personal healthy snack. Try to use at least 3 of the ingredients, and if that is too easy, explore a healthy snack that uses 5. Be sure to write a recipe for you new snack. Include how to combine the ingredients, how much to use, and how each ingredient should be prepared (sliced diced, toasted). Have fun experimenting with your personal snack, and remember to name your new healthy snack.

Low-fat cream cheese
Carrot
Wheat crackers
Cucumber
Chives, black pepper or dill
Wheat tortilla
Real peanut butter
Peach

Ask a grown-up to assist you in sharing your healthy snack idea with Healthy Family Home.