When it comes to eating well, it is a fact that healthy diets make happy kids. Just like adults, children need well-balanced diets to help them grow to their full potential.
Did you know that adding extra virgin olive oil to their diets can be an added element that not only aids digestion, but also has so many more excellent properties?
Here are just a few…
- Prevents Cardiovascular Diseases and Cancer
- Promotes Brain Development
- Is Rich in Vitamins
- Keeps Skin and Hair Healthy
- High Calorie Count
- Reduces Risk of Obesity
At My Olive Tree we are huge proponents of leading healthy lives, and training our children to do the same. One of the greatest aspects of health is tied to nutrition.
Adding just a small serving of extra virgin olive oil (EVOO) regularly to your child’s diet, as well as your own, is more than just delicious… it’s smart!
We know it’s hard to meal plan, especially on a budget, but here are just a few recipes we personally have enjoyed cooking for our own growing families. Reasonably priced, these meals are packed full of the rich vitamins and minerals that they need.
Broccoli and Olive Oil Puree[i]
2 cups broccoli, chopped into small florets
1 small white potato, peeled and chopped
1 tablespoon olive oil
Instructions:
1. In a medium saucepan, bring 2 inches of water to a boil over medium heat.
2. Place the broccoli and potato into a steamer basket, and place over boiling water. Steam for 12-15 minutes or until the broccoli and potato are tender. Reserve water from steamer. Let cool slightly.
3. Add the broccoli, potato and olive oil into a blender or food processor and puree until smooth, adding water from steamer in 1/4 cup increments if needed.
Adding In Spices
Feel free to add in 1 tsp. of chopped chives, 2-3 mint leaves, 1 tsp. of chopped cilantro, 1/2 tsp. cumin or a squeeze of fresh lemon juice.
Roasted Vegetables[ii]
- Prep the vegetables. Broccoli, cauliflower, carrots, potatoes, sweet potatoes, and winter squash are all great candidates for roasting. Break the broccoli and cauliflower into bite-size florets, and peel and slice the rest into 1/2-inch slices or wedges. Make sure that the pieces are sized similarly to ensure that they cook evenly. (Want to add a little sweetness? Apples and firm pears are delicious roasted too!)
- Pick your pan. A rimmed baking sheet is the ideal pan for roasting veggies, though a cast iron skillet can also work in a pinch. You want a pan that's big enough to comfortably hold the vegetables without them overlapping much. This will ensure that each piece will caramelize slightly and turn a light golden brown.
- Add the seasoning. Olive oil is a great option for roasting vegetables for babies since it adds some good fats, and it helps prevent the vegetables from sticking to the pan. Most vegetables are delicious without any extra flavoring, but if you want to make things a little more interesting, you can add a small sprinkle of salt (for toddlers), a touch of dried herbs such as crushed thyme or rosemary, or even a little grated garlic. Toss everything together well and spread evenly on the pan. For easier cleanup, line the baking pan with parchment paper first.
- Roast until tender. Preheat your oven to 425, place the vegetables into the oven, and roast for 20-25 minutes or until tender. Depending on the variety, potatoes and winter squash might take longer, but checking for tenderness by poking with a fork is the best way to test for doneness.
We hope that you have enjoyed this article on adding EVOO to your child’s diet. If you are looking for a high-quality, all-natural brand, please be sure to check out the My Olive Tree Extra Virgin Olive Oil that we sell in our store. Made in Israel, the taste that this nutritious oil provides is like no other found anywhere else in the world. TRY IT TODAY!
[i] http://www.babyfoode.com/blog/2015/2/25/broccoli-olive-oil-puree
[ii] http://www.parents.com/recipes/baby-food/how-to-roast-veggies-for-babies-and-toddlers/
