DEAR GOOD SENSE EATING
What are some easy-to-grow vegetables for a
Zucchini, tomatoes, peppers, cucumbers, snow peas and sugar snap
peas are easy to grow and child-friendly.
Whatever your political leanings, you may have cheered Michelle
Obama last year when you heard about her White House kitchen
garden. Area children learned how to prepare the ground, plant
seeds, water seedlings, pull weeds and finally enjoy the garden's
According to the National Gardening Association, there was a 19
percent increase in U.S. households growing their own fruits,
vegetables and herbs last year over the prior year. While economics
surely played a role, planting a vegetable garden reaps many other
Registered Dietitian Diane Welland, the Virginia-based author of
The Complete Idiot's Guide to Eating Clean, says there is "the
pride and satisfaction of growing your own food, a sense of
accomplishment and appreciating what the land can produce."
Looking for a way to nudge your child toward more produce? In a
2009 Journal of the American Dietetic Association study, 98 percent
of the children in fourth to sixth grades who contributed to a
garden during summer camp enjoyed taste-testing fruits and
Last spring, when Welland's daughter was 4, they planted snow
peas. Every morning, they picked the ones that were ready and ate
them. Welland refers to it as a "magic garden" because that was the
only way she got her daughter to eat snow peas. Depending on your
own child's age, he or she will glean lessons not found in
Preschool-age children learn:
School-age children learn:
Planting from seed saves quite a bit of money. A packet of seeds
costs about a dollar and a full garden can cost $5-$25 depending on
how much and what you plant. If your soil quality isn't the best,
you may need to buy top soil, peat moss and manure, which may add
about $30. Welland says it's well worth the cost.
Happily, growing your own food is fashionable again. There's
nothing better than making dinner with the food you picked in the
garden that morning. It's fresh, clean and delicious and you know
your family is getting the best food possible.
Prep time: 5 minutes
To assemble, place tortilla on a large flat cutting board or
work surface. Lay banana slices in a single layer lengthwise on the
bottom middle portion of the tortilla.
Spread almond butter on top of banana. Sprinkle with dark
Fold about two inches of the bottom edge of tortilla up towards
the center, then fold in each side, one overlapping the other, to
enclose banana, and then finish rolling up tortilla.
Serve immediately or wrap tightly in plastic wrap and place in
an airtight container. Stored in refrigerator, wrap will keep for
two to three days.
Nutrition facts: 272 calories, 2 g total fat, 2
g saturated fat, 7 g protein, 43 g carbohydrate, 11 g sugars, 0 mg
cholesterol, 5 g fiber, 342 mg sodium
Reprinted with permission from The Complete Idiot's Guide to
Eating Clean, copyright 2009 by Diane A. Welland, MS, RD.
Christine M. Palumbo, RD loves snipping fragrant basil,
oregano, parsley, rosemary, mint and cilantro
from her herb garden in Naperville. But her
favorite home-grown items are the tomatoes. She can
be reached at (630) 369-8495 or ChristinePalumbo.com.
Christine M. Palumbo, RD, is a nutritionist living in Naperville.
See more of Christine's stories here.
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