5 Healthy Foods for Your Grocery List NUTRITION
CREAMY COLESLAW with Tahini Dijon Dressing
SERVES 4–6
INGREDIENTS Dressing:
MAKING HEALTHIER CHOICES for your family can be confusing when the most common diet advice we get is about what not to eat. Removing individual foods or entire food groups can leave you prone to missing out on major nutrients—and getting bored of your meals. Instead, let’s shift the focus toward what types of nourishing foods to add . By creating space for nutrient-dense foods, you’re more likely to fill up on these good- for-the-body foods while still enjoying the good-for-the-soul foods in smaller portions. This can be as simple as including a veggie- forward snack between meals, adding a dollop of natural peanut butter to pair with crackers or slicing up some tomatoes and cucumbers with an olive oil drizzle for a dinner side. Mitra Nowroozi , registered dietitian at Rady Children’s, offers this list of suggestions for your next grocery trip:
n Juice from 1 lime n 1/2 cup tahini n 1 tablespoon Dijon mustard n 1/3 cup water n 2 teaspoons apple cider vinegar n 2 teaspoons liquid sweetener, such as agave, maple or honey Salad: n 5 cups shredded green cabbage n 2 medium carrots, shredded n 1/2 medium leek (the white part), thinly sliced n 1/2 medium daikon radish, shredded n 1/2 cup roasted sunflower seeds INSTRUCTIONS 1. Blend all the dressing ingredients in a blender on high, stopping occasionally to scrape down the sides. Continue until creamy. If a blender is unavailable, simply whisk all the ingredients together in a bowl. 2. Toss all the salad ingredients and the dressing in a large bowl. Allow the salad to sit for at least 15 minutes for the cabbage to soften. Serve and enjoy!
Tahini Made from ground sesame seeds, tahini is packed with healthy polyunsaturated fats and is a good source of calcium. Use tahini for Mediterranean dips like hummus or baba ghanoush or blend it into a salad dressing for added creaminess.
Frozen salmon burgers Salmon is a good source of omega-3 fatty acids, which are beneficial for brain health. Having frozen salmon burgers on hand to quickly toss onto a barbecue makes for a quick and delicious meal. Don’t like salmon? Pick a frozen turkey or veggie burger instead, and remember to check the nutrition label for a lower-sodium option when possible.
Leeks This mild relative of the onion can be a great way to add a leafy green vegetable to stir-frys, quiches or homemade pizza. Thanks to their inulin content—a type of prebiotic—leeks help promote healthy gut bacteria.
Unsweetened sparkling water Given all of the flavor options available, sparkling water is a fantastic substitute for soda, which typically contains high amounts of added sugars. Combine sparkling water and sliced cucumbers or lemons with a splash of your favorite juice for a refreshing summer drink that cuts the overall added sugar to a fraction.
Canned beans: rotate varieties Having canned beans on hand is great for convenience, but ever find yourself reaching for the same can every week? While all beans are a fantastic source of protein and fiber, each kind has a unique set of nutrients, and changing up the variety provides us with a wider set of them. Next time, try cannellini, pinto or fava beans.
SUMMER 2022 HEALTHY KIDS MAGAZINE 13
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