Simple swaps in a diet can have a huge impact on your health over time. Figuring out how to creatively incorporate nutrient-packed foods into the diets of children is the goal. Children are leery of unique foods with unfamiliar ingredients, and parents don’t have the time to create elaborate dishes to sneak in nutritious foods. Intentionally packing a meal with goodness, as opposed to just trying to limit its damage, needs to be the focus.
Problem: When making a meal typically accompanied by French fries, a kid favorite, we have to be creative. Immediately we think to swap out the deep-fried fast-food staple for oven-baked fries or a baked potato. While both these choices are better options than the original, they are not the best substitute to maximize nutritional value and create a love of healthy foods. The baked fries may be used simply as tool for eating sugary ketchup, and the baked potato doesn’t have much appeal when taking the place of indulgent fries.
Solution: A perfect way to add nutrients to a plate is with a sweet potato! Some benefits of a sweet potato are fiber to support healthy digestion; vitamin A for healthy skin, vision, and bone growth; and vitamin C. You can simply bake the sweet potato, but if your son or daughter requires a little more excitement, try mashed sweet potatoes. You can mash them with a mixer by adding a small amount of low-fat milk and a dab of plain Greek yogurt, for a creamier texture. Then, season with a bit of salt and pepper and add a small handful of a shredded-cheese blend to make it a big winner with the kids! This small amount of added fat also enhances the benefits of the beta-carotene. When mashing 3 to 4 medium sweet potatoes (slightly larger than the size of your fist), I recommend starting with only 1/4 cup milk and a tablespoon of Greek yogurt. The Greek yogurt can overpower the sweet potatoes, and excessive milk may leave them too wet. The size of your sweet potatoes is important to keep in mind.
Buying Tip: Sometimes it is difficult to find fresh vegetables when they are out of season. Sweet potatoes are in season in November and December. However they can be found in supermarkets all year.
- Sweet Potato Burger. Scoop a portion of sweet potato mash on top of a turkey burger and then top with grilled sliced tomatoes. This gives you a great hearty meal and no need for a bun!
- Sweet Potato Shepherd’s Pie. Use the sweet potato mash to make your own version of a shepherd’s pie!
- Sweet Potato Skins. Potato skins are a great source of nutrients! Bake the leftover skins from your mashed sweet potatoes for an additional snack. Keep in mind, the more potato left on the skin, the harder it is to crisp up. Season with a little salt and pepper, and you are done!