The bottom line is simple: green is good – when it comes to vegetables, that is. Green “plant foods” contain an abundance of beneficial chemical compounds including vitamins and minerals, and most importantly, phytochemicals - minute food chemicals that may be protective against cancer.  The healthiest of the green vegetables are the crunchy, cruciferous kind, such as Brussels sprouts and broccoli.  And, many green vegetables are very fiber-rich, so they will fill kids up, not out.

Here are 10 great reasons to keep your family “eating green” each and every day:

1. Greens are virtually fat-free: Choose the most colorful vegetables, which contain the barest minimum of fat but are high in fiber.
2. The best nutrition comes from vegetables and fruit, not pills: Vitamin pills contain some of the micronutrients necessary for good health, but science hasn’t yet isolated all the phytonutrients and antioxidants that protect humans from disease.  Your best bet is to tap into nature’s goodness to assure your child gets his or her daily dose of nutrients.
3. Think dark green when choosing leafy greens: Spinach, kale and broccoli contain a lot of essential nutrition, including healthy amounts of B-vitamins, vitamins A and C, folic acid and fiber.  The darker the green, the more valuable the veggie will be to your child’s health.
4. Leave pale-green iceberg lettuce on the shelf in favor of romaine and arugula: A cup of iceberg lettuce contains only 2 milligrams of vitamin C, and less than a gram of fiber.  A cup of romaine has 14 milligrams of C and about 2 grams of fiber.
5. The cabbage family includes Brussels sprouts, broccoli, cauliflower and kale: These are all cruciferous vegetables that are powerhouses of fiber and vitamin C.  Cruciferous vegetables have been shown to reduce the levels of homocysteine in the blood, reducing risk of heart disease, and, given their versatility in terms of preparation, can easily become a staple in your family’s weekly menu.
6. What you can’t see can help you see: Green vegetables contain phytochemicals such as lutein and indoles, which helps keep vision healthy and strengthens bones and teeth. 
7. Think red for vitamin A, lycopene and vitamin C:  Red goes well with green, such as in red bell peppers, tomatoes and red cabbage.  What would a red rose be without its green stem?
8. Microwave your greens right:  Use a microwave-safe bowl without adding any water, so only the miniscule amount clinging to the veggies from rinsing remains. Add some garlic and other spices to make the flavor pop and don’t over cook – the veggies should still be slightly crisp when served.
9. Eat in season:  Green and other vegetables and fruits in season are usually fresher and cheaper than when they’re imported, and seasonal eating helps you eat a wider variety of items throughout the year, depending on where you live. 
10. Start at the letter “A” and work down the alphabet for a creative, green inspired menu: Some green vegetables you may have forgotten are:

Avocado ·  Artichoke ·  Broccoli rabe ·  Chinese cabbage/Bok Choy 
Endive ·  Leeks ·  Okra ·  Sugar snap peas ·  Watercress ·  Zucchini
 

***ESCHEWING THE FAT: FEATURE RECIPES***   DVD Offering Healthy School Lunch Ideas for Kids Now Available at Healthy Kids’ Catalog®   Healthy school lunches are top of mind this month with the approach of National School Lunch Week October 9-13, 2006     “The Visual Guide: How To Make A Healthy Lunch For Kids!” is NOW AVAILABLE at Healthy Kids' Catalog - and just in time for October's National School Lunch Week when parents and educators alike will have a renewed focus on the importance of healthy lunch choices during the school day – both those from the school cafeteria and brought from home.   Click here to read the full news story Click here for product & ordering information Here’s a sneak peek at just some of the healthy and tasty recipes found in “The Visual Guide: How To Make A Healthy Lunch For Kids!”                      Pasta Primavera              Makes: 4 servings   Ingredients: 2 cups              Pasta, small dried 1 Tablespoon     Extra-virgin olive oil ½ cup               Onions, chopped finely 2 cloves            Garlic, chopped finely 14                     Cherry tomatoes, diced small ¼ cup               Water ¼ cup               Frozen peas ¼ cup               Frozen corn 1 Tablespoon     Fresh basil, finely chopped ½ cup               Mozzarella cheese, cut into small cubes 1 teaspoon        Fresh basil, finely chopped                         Salt and pepper to taste   Method         ·         Boil dried pasta in water for about 10 minutes. Pasta             should remain slightly firm.          ·         In a small saucepan, sauté olive oil, onions and garlic on         medium-low heat for 3 minutes ·         Add cherry tomatoes, frozen peas, corn and water. Sauté 3 minutes or until tender. Mix in cooked, drained pasta. Let cool. ·         Toss in fresh basil, mozzarella, salt and pepper to taste.   ************************************************* Asian Confetti Rice                Makes: 4 servings   Ingredients: 2 cups              Brown or white rice, cooked ½ cup               Onions, finely chopped 1                      Garlic clove, minced ½ cup               Red bell pepper, diced 1 Tablespoon     Roasted sesame oil ¼ cup               Water 1 Tablespoon     Soy sauce ¼ cup               Soybeans, shelled and frozen ¼ cup               Corn, frozen                   2                      Shitake mushrooms, finely chopped   Dressing: 1 Tablespoon     Soy sauce 1 teaspoon        Roasted sesame oil 1 teaspoon        Lemon juice, ¼ teaspoon       Ginger, powdered   Method:    Brown rice cooking instruction: Rinse 1 cup uncooked,       brown jasmine rice. Add rinsed rice to  2 ¼   cups water, bring   to a boil. Turn heat to low and let simmer for 45 minutes until  water is absorbed.   ·         In skillet, sauté onions, garlic, bell peppers and sesame oil on medium-low heat for 5 minutes or until tender. ·         Add in water, soy sauce, soybeans, corn, and mushroom cook till tender. ·         To make dressing, in separate bowl mix soy sauce, sesame oil, lemon juice and ginger. ·         Remove vegetables from heat. Toss in rice and mix well. ·         Add dressing to rice and vegetables. Mix together. Can be stored in refrigerator for up to 3 days.     "Let us not be content to wait and see what will happen, but give us the determination to make the right things happen." - Peter Marshall-