- Soups are easy to make and last 4-5 days in the refrigerator. They freeze well and are quick and easy to prepare. Fresh soup is also available at many supermarkets and health foods stores. If buying it at a store, check for salt content. Some are very high in sodium. Avoid canned soup as it is almost always very high in sodium.
- Brown rice cakes and Corn thins spread with nut butters (try peanut, almond, cashew, sesame) and low sugar fruit spreads.
- Plain unsweetened organic yogurt mixed with fresh chopped fruit and nuts. Canned crushed unsweetened pineapple is a quick and tasty addition if you don’t have time for fresh fruit.
- Organic cheese grilled on toasted wholegrain bread with fresh or dried basil on top, covered with sliced organic tomatoes– a big improvement over pizza.
- Find a salad dressing which your child likes (Whole Food’s Honey Mustard Vinaigrette is a favorite), and try to get in at least a small serving of greens with organic tomatoes on a regular basis.
- Mexican food made with soft corn tortillas (not fried), whole beans (refried beans have lard), fresh salsa, and guacamole is a fast nutritious choice.
- Mix steamed greens (spinach, collards, kale, chard, etc.) of any type with a little “Asian sauce”and many kids will eat them this way. Recipe: Mix hot steamed greens with a small amount of butter or oil and toss until coated. Afterward add a small amount, to taste, of a sauce made of 1 part each: tamari or soy sauce, apple cider vinegar, and sugar. You can make sauce in advance and put in a covered glass jar in the refrigerator. It will last for months.
- Oatmeal for breakfast. Cook oatmeal with cinnamon, banana, raisins, nuts, and mix with plain yogurt just before eating.
Sources: A Diet for All Reasons, Michael Klapper, M.D.; Diet for a New America, John Robbins; The China Study, T. Colin Campbell