Getting Greener

I was recently at a buffet with my son, when I saw a young girl pointing to some buffalo meatballs. “I want those,” she said to her mother. “But I don’t want any of the green stuff.” The offending greens were tiny flecks of parsley, barely discernable, and yet totally unsightly to her.

My little guy, Ilan, used to pick steamed kale and spinach off his tray. He’d happily pop whole florets of broccoli into his mouth, until recently that is. And, I always knew this day, when he would dislike greens, would come.

The green pigment found in plants, leaves, and algae is known as chlorophyll; the key element found in chlorophyll is magnesium. Chlorophyll has many positive health benefits, such as:

1) Assisting with the growth and repair of tissues

2) Providing a good source of vitamins A, C and E

3) Stimulating red blood cells to improve oxygen supply throughout the body

Greens provide a significant source of vitamins and minerals that our growing children require for healthy development, and yet most children go through short or prolonged periods of disliking the colour green found in these nutrient rich foods. Try not to worry about this behaviour, as it is usually only temporary.

At WeeMunch we suggest, however difficult this may be, that you never give up on offering lightly steamed greens such as broccoli, spinach, kale, Swiss chard in their natural form. Persistence, patience, and being a good influence by enjoying the same foods you want your children to eat are important factors for encouraging healthy eating habits in your children.

During these fussy periods, you can offer your little one good whole food supplements such as chlorella, spirulina and blue/green algae (i.e. E3Live, found in the freezer section of most health food stores). You can add small amounts to their milk, juice, water, yogurt, avocado or add to their food after it has been cooked to preserve the enzymes found within.

Important Note: Green whole food supplements can be very powerful, and because of the high magnesium content, can promote diarrhea. To prevent this and instead to promote maximum absorption, introduce whole food supplements slowly. Begin with the tiniest sprinkling of powder or liquid and work your way up to ¼ of a teaspoon per day over several weeks.

Fun With Juicing

Recently I acquired a juicer and was very eager to enjoy some fresh carrot and beet juice (one of my top seasonal juice picks). My son, Oskar, was game. He loves the power of pressing produce into pulp. And, the loud motor only adds to his excitement.

So we scrubbed 6 organic carrots and 3 beets and what resulted was the most gorgeous eye-pleasing juice I’ve ever laid my eyes on. Oskar wiggled in anticipation of sampling our fresh concoction. His delight was so inspiring that we quickly devoured a full glass each of the ruby orange/red liquid.

Wait a minute. I didn’t even think to dilute little Oskar’s serving of juice. Beets tend to have a laxative effect when a significant amount is consumed. Let’s just say it went right through him.

I wasn’t worried as it is a natural reaction, but I certainly felt foolish forgetting this important characteristic of beets. He didn’t feel bad at all—in fact he wanted more! He didn’t get any more until the next day when I properly diluted it and he had no issues.

We had fun making juice! I really felt great after drinking it too—it gives you a feeling of vitality like nothing else.

Helpful Juicing Hints:

1) For kids, dilute at least 1:1 water and juice when juicing beets.

2) Introduce fresh juices as early as 6 months in small 1 oz doses (and be sure to follow first food guidelines) and dilute 1:1. Fresh, clean juice is far superior to any store-bought juices which are all pasteurized and therefore have lost their vitality and much of their nutrition. They also contribute to spikes in blood sugar which can, in time, lead to various disorders.

3) Add some pulp back into the juice to take advantage of the health benefits of fibre.
4) Add some quality fat to your juice (approx. 1 tsp per 8oz serving) such as coconut oil/milk, cold-pressed olive or sesame oil or organic ghee or even avocado. *If your child doesn’t like carrot or beet juice see what they think after adding some rich, luscious coconut milk to it.

5) If it's a cool day, consider adding cinnamon, cardamom, or ginger to 'warm up' your juice as well as add additional nutrients and stoke digestion.

Nutrition Facts about Beets:

1) Excellent source of vitamin C, folate and a good source of manganese and potassium.
As a root vegetable they are deeply nourishing and restorative, providing storage energy and deep nutrition when we need it most.
2) These deeply colored root vegetables contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.

3) We must think beyond the breakdown into vitamins and minerals too and recognize the energetic of fresh, clean nutritious foods – they add energy and vitality to our body’s minds and spirits and our children will only flourish if we give them these kinds of foods daily.

Super Smooth Smoothie

I love the rich, lavender colour of a blueberry smoothie. My mother-in-law grows blueberries, raspberries and blackberries in her garden, which she picks and freezes on cookie sheets and then, once frozen, places into ziplock bags to prevent freezer burn. She makes the most perfectly frozen fruit. I inherit a few large ziplock bags of her unsprayed frozen berries…and while it’s preferable to eat local, seasonal fruits…there isn’t much to choose from in the winter on the West Coast.

Smoothies are a great way to introduce alternative proteins such as nut butters/tahini and healthy fats found in coconut oil and flax meal (also a good protein source). Some children and adults are sensitive to certain food combinations that can promote bloating and gas. It’s worth trying to separate eating fruit with whole animal proteins and/or grains at the same meal. Mainstream nutrition doesn’t offer much wisdom about healthy digestion and combining food certain groups, but we suggest following these principals to see if you notice an improvement in your or your little one’s digestion. Proteins, such as milk, yogurt, tahini or nut butter, are okay to mix with fruit.

Smoothies have an undeniably rich, creamy texture and can also be a good way to introduce vegetarian proteins, spices and unique fruit combinations, such as banana and avocado, to your budding foodie. Here are some suggestions for you to play and experiment with. Tell us about your favorite smoothie creations.

Liquid Base
Org. Whole Goat Milk or Goat Yogurt
Almond Milk (unsweetened)
Brown Rice Milk (unsweetened)
Herbal teas such as ginger/chamomile/lemon/rooibos or other fruit varieties
Fresh-pressed juice
Fresh, filtered water

Fruit Combinations
(Lisa Marie suggests using local and/or seasonal fruit as much as possible)
Blueberries and/or other local berries
Apples and/or Pears, Persimmons
Banana and Avocado

Spices (one year old plus, and just a dash)
Cinnamon
Cardamom
Ginger
Real Vanilla (ideally from the pod)

Protein/Healthy Oils
Tahini
Nut Butters (such as almond, one year old plus)
Coconut Milk
Flax/hemp seeds (freshly ground)
Coconut Oil
Ghee (from organic butter, ideally)

Sweeteners (optional)
Maple Syrup
Raw Honey (one year old +)
Brown Rice Syrup
Blackstrap molasses, unsulphured (great for additional iron, b vitamins, magnesium)

Whole Food Supplements (Optional, one year old +)
Chlorella (for those fussy ‘no greens’ eaters)
Probiotic liquids or powders (for enhancing immunity)
Royal Jelly (fresh or freeze-dried- for additional bio-available vitamins/minerals)