Food of the Month: Tomatoes

Is a tomato a fruit? Or is it a vegetable? Here at Peas of Mind, we really don't care; what we're looking for this August is a perfectly vine ripened summer tomato.  The trick to truly loving a tomato (and getting your little one to do the same) is to be picky.  Yes, you heard that right, we want you and your kids to be BE PICKY. This means waiting all winter and spring  for beautifully seasonal summer tomatoes and saying NO to the mealy refrigerated tomato that comes as an after thought on the salad you ordered in the middle of February.  Nobody really likes that kind of tomato and that might be why your little one turns up her nose when you try to cut her up a tomato for a snack.  Yes, you will wait months for your for the perfect tomato but trust us, when it comes to nutrition and flavor, it will be well worth the wait.   

When eaten during the summer months tomatoes are a great source of vitamin A, C and folic acid. They also have high levels of lycopene which has been shown to protect against heart disease and choline which helps with learning and memory (a tomato a day may make summer reading time that much more productive). 

Now the question is, how do you incorporate these delectable summer treats into your kid's diet? Have no fear, Peas of Mind is here and we've compiled our favorite tomato recipe ideas and made them extra simple and extra kid friendly:

Homemade tomato sauce: 
The trick to an easy and yummy tomato sauce is using your blender or food processor.  Simply halve the tomatoes, peel a few cloves of garlic and puree in your blender.  Pour into a sauce pan and add your favorite herbs and veggies, bring to boil then put on low and let simmer for about 90 minutes (no need to stir, just make sure it's nice and low).  Before serving add a "glug" of olive oil, a squeeze of lemon, salt and sugar to taste (this will bring out the sweetness of your fresh tomatoes).

Salsa:
Some kids say EEEK to salsa BUT if you can figure out what it is they don't like about salsa and remove that and combine it with their favorite corn/tortilla chips, they'll devour it.  Most kids tend to be sensitive to spicy peppers, onions and cilantro.  Make a simple salsa with a small amount of finely chopped yellow onion (the most mild), chopped tomatoes (have your little ones choose a special heirloom tomato - with all the different colors, sizes, and shapes they'll love the challenge of finding the coolest tomato at the farmers market), a small amount of finely chopped cilantro, a squeeze of lime, salt and agave.  Again, this hit of sweetness brings out the natural kid friendly flavors of a ripe tomato.  Allow the salsa to marinate in the refrigerator for about 45 minutes before serving.

Rustic Homemade Ketchup:  Follow this recipea for our delicious and easy to make homemade ketchup. Don't forget to pair with a tray of Broccoli Veggie Wedgies for the perfect afternoon snack!

Stuffed tomatoes:
Halve a few large tomatoes and have your little ones help you gently scrape out most of the insides/pulp of each tomato.  In a hot pan combine bread crumbs, the tomato pulp, herbs, cheese and stir-fry together until mixed thoroughly.  Add mixture back into tomatoes and top with a bit more cheese. Bake in the oven for about 15 minutes for 350 degrees.

The time is NOW to seize this year's tomato harvest and enjoy some vine ripened, nutrient dense summer tomatoes. Now is your chance to get your little ones loaded up with vitamins, anti-oxidants and the joy that comes with waiting all year for the perfect summer fruit (or is it a veggie).

Top Five Nutrients For Your Growing Kids

Figuring out how best to feed your child can be quite a daunting and confusing task; it seems that every week there's a new study proving that your child should eat more of this and cut out that, it's enough to make your head spin.  But have no fear, Peas of Mind is here and we've made an easy to follow list of “must eat” nutrients, how to get them and how to make your kiddos enjoy them.  We’re going to make nurturing your child as easy as Peas of Pie!

Vitamin A is important when it comes to bone and vision growth.  It also helps boost the immune system.  Vitamin A can be found in orange and green veggies (think carrots, butternut squash, cantaloupe and sweet potatoes).  If your child is a picky eater, load her plate with Carrot Veggie Wedgies and know that she’s getting 70% of her Vitamin A.

Vitamin C is like a band-aide for your insides. It helps repair bones, red blood cells and tissue.  It also keeps the immune system up, reduces bruising and is good for growing gums, not to mention that it can help the body absorb iron (ie: lemon on your leafy greens or orange juice with dinner).  Vitamin C can be found in fruit  (think oranges, kiwis, strawberries) as well as green veggies like broccoli.  If your child has a hard time with the above-mentioned produce, cook up some Broccoli Veggie Wedgies and know that your kiddo is getting 35% of his daily Vitamin C needs!

Fat. Yes you heard that right you want your kids to get their daily dose of fat, or to be more specific, Essential Fatty Acids.  EFAs are very important for growing kids as they are vital for healthy brain function; not to mention that they strengthen the cardiovascular system, regulate the nervous system and help the body absorb nutrients.  Healthy Fats can be found in flax seed oil, fish, olive oil, eggs and tofu.  If your child turns up her nose at tofu sneak some into her dinner with our Garden Grown Nuggets which contain tofu AND olive oil.

Calcium not only helps build strong bones and teeth it also assists with healthy muscle and nerve function as well as supports the body convert food into energy. Calcium can be found in the following foods: leafy greens, hummus (with tahini in the ingredients), cheese and yogurt.  Ensure your child gets calcium in his after school snack by preparing some Pizza Pull-a-Parts, not only will they get a good dose of calcium you’ll also be fueling them with Vitamin A and Iron.

The Iron in Popeye’s canned spinach is what made him the muscled super hero that saved Olive Oyl, episode after episode.  Popeye was as fit as a fiddle because Iron makes hemoglobin and myoglobin which carry’s and stores oxygen in the blood.  Not to mention the fact that Iron supports brain development in growing kids. Pack your kids with Iron by feeding them spinach and other leafy greens, tofu, beans, salmon and seeds.  Make sure that you pair the above foods with vitamin C to ensure absorption.   If you’re dealing with a picky eater, pop a Peas of Pie in the oven and know that your child is getting 60% of her daily dose of Iron.

Fight the Flu

If you’ve been watching the news, you know that flu season is here, and it’s here with a vengeance!   How do you stay healthy when it seems everyone around you is getting sick?  Well here at Peas of Mind, we are practicing two simple tips to stay healthy: stay away from germs and keep our immune system strong.

First things first, wash your hands! I know we hear it all the time but it really is one of our best defenses against germs. By washing our hands (sing happy birthday to yourself to gauge how long you should wash) we wash off the germs we constantly come in contact with from doorknobs to sneezes. And remember to avoid touching your mouth, nose and eyes because germs can easily sneak through these entry points. Did you know that the average person touches his or her face three to five times per minute? This means you've probably touched your face three times while reading this blog so go wash your hands!

Secondly, get in touch with your animal instinct and find time to hibernate!  Winter should be the season we slow down and get lots of sleep. Now I know sleeping for four months is just not an option but during these cold months it’s important to aim to get about 8 hours per night.  This not only boosts your immune system but it also reduces stress, inflammation and increases positivity.

An apple a day DOES keep the doctor away…well sort of… Diet greatly affects our body’s ability to fight off sickness, which means a helping of veggie wedgies (which is about 10 fries and contains 1.5 servings of vegetables) can really keep those nasty germs at bay.  Combine your veggie fries with seasonal produce, garlic (fresh garlic has been shown to fight off viruses) and whole grains and you will have that healthy edge you need to fight the flu and make it through the winter with a clean bill of health!