Posts

Learn About Vitamin C

Vitamin C

Vitamin C has a history of being touted for its immune system-boosting properties. Besides citrus fruits, the vitamin also is found in tomatoes, strawberries, potatoes, red and green bell peppers, kiwi, Brussels sprouts and broccoli

The Academy of Nutrition and Dietetics says vitamin C:

  • Helps grow and repair bodily tissues.
  • Promotes healthy bones, teeth, skin and cartilage.
  • May help protect against some types of cancer and heart disease.
  • May help reduce cartilage loss associated with osteoarthritis.
  • May help reduce the duration of cold symptoms.
  • Vitamin C Foods, Signs of Deficiency & Health Benefits

 

The Recommended Dietary Allowance (or RDA) for vitamins reflects how much of each vitamin most people should get each day. The RDA for vitamin C (measured in milligrams per day) is as follows:

For infants:

  • 0 – 6 months: 40 mg/day
  • 7 – 12 months: 50 mg/day

For children:

  • 1 – 3 years: 15 mg/day
  • 4 – 8 years: 25 mg/day
  • 9-13 years: 45 mg/day

For adolescents:

  • Girls 14 – 18 years: 65 mg/day
  • Pregnant teens: 80 mg/day
  • Breastfeeding teens: 115 mg/day
  • Boys 14 – 18 years: 75 mg/day

10 Smoothies for Kids

Kids smoothiesAdapted from Vitamix

Incorporating veggies into the family diet in subtle ways can help expand the palate and cultivate a taste for vegetables. Smoothies use the natural sweetness of fruit as the perfect disguise. Pineapple, orange, and grapes are particularly good smoothie ingredients to marry with vegetables. Apples can offset greens with a slight “bite” such as spinach. Cucumber adds a crisp finish without taking center stage. Try these recipes for nutrition that looks as wonderful as it tastes.

  1. Beet, Strawberry, Cranberry Smoothie
    Bright, beautiful, and bursting with flavor.
  2. Fruit Salad Smoothie
    Carrot and cucumber go incognito in this delicious medley of fruit.
  3. Gold Medal Smoothie
    Fresh fruit and carrot create a winning combination. Add protein powder for sustained energy when you’re on the go.
  4. All Green Smoothie
    Broccoli and greens are tucked neatly behind the sweetness of grapes, pear, avocado, and pineapple juice.
  5. Everything Smoothie
    With carrot, broccoli, spinach, and six different fruits, this recipe lives up to its name.

For smoothies 6-10, visit the Vitamix website.

25 Days of Snacks – Day 13 – Veggie Christmas Tree

christmas tree veggie

Recipe adapted from www.bettycrocker.com

A broccoli and tomato “tree” with pretzel “trunk” and cauliflower “snow” are delicious dippers for a cool and creamy low fat dip.

 

Creamy Herb Dip

1/2 cup low fat sour cream
1/4 cup low fat mayonnaise 
3 tablespoons fresh chopped parsley
3 tablespoons finely chopped fresh chives
1/2 teaspoon Worcestershire sauce
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 small clove garlic, finely chopped

 

Vegetable Platter
3 cups fresh broccoli florets
14 grape tomatoes
1/2 yellow bell pepper, cut into strips
1 1/2 cups fresh cauliflower florets
3/4 oz (about 40) pretzel sticks (from 15-oz bag)
Directions
1 In small bowl, stir together dip ingredients. Cover; refrigerate at least 1 hour to blend flavors.
2 Rinse and thoroughly dry vegetables. Trim broccoli and cauliflower floret stems.
3 Arrange broccoli on serving platter to form tree shape and tomatoes to form garland. Arrange bell pepper to form star and cauliflower to form snow (see photo). If desired, cover and refrigerate up to 4 hours.
4 Just before serving, arrange pretzels at bottom of tree to form trunk. Serve with dip.

Kale, Broccoli, Chicken and Apple Salad Two Ways

[gmc_recipe 2938]