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Use Cauliflower instead of Potatoes for Healthier Latkes

Registered dietitian nutritionist Lauren Harris-Pincus writes that potato latkes are a Hanukkah tradition, but using cauliflower instead of potatoes can make them healthier. Riced cauliflower from the freezer section works well, but crumbled cauliflower from the produce aisle may need to be ground up in a food processor or blender to get smaller pieces, Harris-Pincus notes.

Food & Nutrition Magazine online (12/5)

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

25 Days of Snacks – Day 21 – Snowman Potatoes

snowman potato

Recipe adapted from www.cutefoodforkids.com

What kid (or kid at heart) wouldn’t love to see this snowman on their holiday plate?  Use mashed potatoes for the body, bacon bits for the eyes and buttons, a slice of carrot for the nose, a piece of green onion for the scarf, and pretzel sticks for the arms.  The hat is from a toy!

Don’t want to put this on each plate?  Try placing it on top of a big bowl of mashed potatoes.  It will be the hit for your holiday party!

Cool Season Vegetable Gardening

Written by Ed Thralls, Extension Agent, Residential Horticulture, with Orange County IFAS Extension.  Thank you, Ed, for sharing this article with Healthy Kids Today.

Cheney School GardenWhat a great time of year in the vegetable garden! With almost five months of cool season vegetable gardening ahead, I can expect many varieties of lettuce, some cabbage, broccoli, cauliflower, kale, collards, Swiss chard, carrots, onions, beets and strawberries. They should all be planted and growing by November. Get a copy of the  Florida Vegetable Gardening Guide to know what varieties are best to grow in Florida and when to plant them.

Growing vegetables from seed is fun, but transplants give an instant garden and reduce the time to harvest by a couple of weeks. Once you are an accomplished gardener with the varieties that grow well in Florida, add something new to the garden. Lettuces are interesting “cut and come again” crops. Leaf lettuce can be harvested by removing only the larger outer leaves and will “come again” in about 35 days for another harvest. Interesting varieties such as Speckles, Freckles, Red Sails, and Deer Tongue provide a great deal of interest at the dinner table as well as a pleasant taste treat.

When growing cauliflower or broccoli, consider growing Romanesco for the visual senses. It is very unusual and may be eaten raw or cooked.   It appears that it is either a cauliflower or a broccoli — you may call it what you like when it is growing in your vegetable garden.

Potatoes are best when planted in early January. Get good quality “seed” potatoes from your local garden summer-gardeningcenter. Potatoes from the produce market are often treated with a sprouting inhibitor and may not perform well in the home garden. Growing Potatoes in the Florida Home Garden identifies varieties and cultural methods to grow a great potato plant.

The cool season garden is one of the best reasons to live in Florida where you can tell relatives “up north” in March that you just harvested the best tasting cabbage ever for your St. Patrick’s day feast!

Click here to learn more about Orange County IFAS Extension

You can contact Ed at Ed.Thralls@ocfl.net