Healthy Habits: Introducing Your Family to BLUE Foods

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Guest Post by Cheryl Tallman,  FreshBaby.com

Blue foods are a great source of cancer preventing anti-oxidants and phytonutrients. The main phytonutrient, anthocyanidin, helps to decrease inflammation in the body’s cells and may protect against heart disease. Blue foods also contain minerals including copper and iron, vitamins C, K, B-6, B-12, and fiber. Purple and black fruits and vegetables are also members of the blue food group.

Healthy blue fruit & vegetable choices include:

Blueberries: Considered one of nature’s best “super foods”, blueberries give your body and brain a healthy dose of vitamins, minerals and anti-oxidants. Be sure to include these delicious berries in your breakfast, lunch and dinner menus. Blueberries freeze well and are great added to smoothies, baked goods and jams.

Purple Potatoes: Purple potatoes provide carotenoids and flavonoids anti-oxidants, which can prevent cancer. Add color to your potato and vegetable dishes by using purple potatoes instead of white ones in recipes.

Blackberries: A tasty way to add fiber and vitamin C to your diet, blackberries are delicious in salads, sauces and backed goods. Pick blackberries in season and freeze for an off-season treat.

Eggplant: Purple skinned eggplant adds fiber and flavor to meals. Cut eggplant in circles, brush olive oil, sprinkle with salt, then grill the circles. Grilled eggplant makes a nice side dish that is loaded with fiber and anti-oxidants.

Purple Cabbage: Purple cabbage supplies the body with fiber, potassium and Vitamin C. Toss shredded cabbage into green salads or make crunchy coleslaw for your summer picnic table.

Plums & Prunes: Plums and prunes (dried plums) are loaded with anti-oxidants and vitamins that help keep eyes, skin and organs healthy. Plums and prunes make a nutritious, low calorie snack on their own, or combine them with yogurt and cereal for a nutritious meal.

About the Author: Cheryl Tallman is the co-founder of Fresh Baby, creators of the award-winning So Easy Baby Food Kit, and author of the So Easy Baby Food Basics: Homemade Baby Food in Less Than 30 Minutes Per Week and So Easy Toddler Food: Survival Tips and Simple Recipes for the Toddler Years. Visit Cheryl online at www.FreshBaby.com for more delicious tips.

Learn more about Cheryl’s work:

So Easy Baby Food (Spiral)
So Easy Baby Food (Spiral)
Price: $18.29
Presented in an innovative format that is a combination of cookbook, workbook, and instructional guide, this reference helps parents provide dietary essentials for their babies through all-natural, homemade baby food. With more than 40 recipes for fruit, vegetable, and protein purees, hundreds of suggestions for creating meals, and tips for enhancing flavor with herbs, parents will learn to easily prepare food in only 30 minutes per week that looks, smells, and tastes better than any mass-produced variety. In addition to the recipes, the guide provides information on the benefits of homemade baby food, introducing solid foods, and developing healthy eating habits, while the workbook format makes it easy to record allergies and other reactions.

So Easy Baby Food Basics - Cheryl Tallman - Paperback
So Easy Baby Food Basics – Cheryl Tallman – Paperback
Price: $8.95
Buy So Easy Baby Food Basics by Cheryl Tallman in Paperback for the low price of 8.95. Find this product in Cooking > Baby Food.

Healthy Habits: Introducing Your Family to Red Foods

Healthy Habits: Introducing Your Family to Red Foods
A guest post from Cheryl Tallman, Creator of FreshBaby.com

In Japan, the color red signifies energy and power and is often used as a color for heroic figures. This is a good description because when you include red fruits and vegetables in your child’s meals, they will grow up strong like superheroes.

Red foods are packed with lots of vitamins and minerals like vitamin A, vitamin C and potassium. Red foods also contain compounds called phytochemicals, which have been shown to have positive health benefits. Phytochemicals you might have heard about include flavonoids, lycopene, reservatol and capsaicin.

Make a game out of letting your kids choose one “superhero” red food to eat every day. Our favorite red foods include:

* Strawberries – Strawberries are loaded with vitamin C, potassium, and folate. Strawberries are best fresh, for a special treat add them to yogurt, cereal and smoothies.

* Tomatoes -Tomatoes are a great source of lycopene, potassium and vitamin C. They taste great fresh off the vine and cooked in sauces, stews and soups. Try them with scrambled eggs.

* Red Peppers – A bright red pepper contains potassium, vitamin A and vitamin C. Red Peppers can be served raw as a snack or in salads, cooked in pasta and stir fry dishes or roasted in soups and stews.

* Apples
– The wonderful shiny red apple contains soluble fiber, pectin and flavonoids. For a healthy afternoon snack, slice an apple and top with peanut butter. Yummy!

* Watermelon – You know its summer time when you see watermelons. Watermelons are packed with vitamin A, vitamin C and lycopene. A big slice of fresh watermelon is sure to put a smile on your little one’s face.

* Red Beets – Red beets contain iron, niacin and potassium. Start introducing red beets to kids in salads or roasted with olive oil and ground pepper. Pickled red beets are also a good introduction.

* Red Grapes – Red Grapes contain flavonoids, reservatol and quercitin to help keep your heart healthy and strong. Grapes are a great snack. Freeze them for a hot summertime treat.

* Cherries – Cherries are considered a nutritional super food because they are loaded with antioxidants and vitamins and, they taste great! Remove the pits to make it easier for little ones to enjoy this delicious treat.

About the author: Cheryl Tallman is the co-founder of Fresh Baby, creators of the award-winning So Easy Baby Food Kit, and author of the So Easy Baby Food and the new book So Easy Toddler Food: Survival Tips and Simple Recipes for the Toddler Years. Visit Cheryl online at www.FreshBaby.com for more delicious tips.

Learn more about Cheryl’s work:

So Easy Baby Food Kit: Make It Natural, Make It Fresh.
So Easy Baby Food Kit: Make It Natural, Make It Fresh.
Price: $23.85
An award-winning, all-inclusive solution for making baby food in less than 30 minutes per week. The month-by-month Cookbooks uses fresh ingredients with no additives. Kit includes a cookbook, freezer trays, how-to video, and nutrition card, and pays for itself in just three weeks compared to jarred baby food.

So Easy Baby Food Basics: Homemade Baby Food in Less Than 30 Minutes Per Week
So Easy Baby Food Basics: Homemade Baby Food in Less Than 30 Minutes Per Week
Price: $8.95
Baby Food Cookbook including recipes and instruction for making stage 1, 2, and 3 baby foods. This book also includes the basics of introducing solid foods and developing healthy eating habits. Available in English and Spanish.

So Easy Toddler Food: Survival Tips & Simple Receipes for the Toddler Years
So Easy Toddler Food: Survival Tips & Simple Recipes for the Toddler Years
Price: $8.95
When it comes to eating, toddlers can be tough to please. So Easy Toddler Food is the perfect resource for parents looking for survival tips and 35 simple recipes that will win over even the pickiest toddler. Available in English and Spanish.