Easy, Healthy Summer Fare
Recipes that kids love to make, and eat!
Louise Racine

When summer rolls around, not many of us want to spend a lot of time in the kitchen. We've got better things to do! And yet, we want to eat well and make sure our families are getting nutritious meals. There are ways to accomplish both these goals.

Veggies a challenge

One of the challenges that parents face is getting their kids to eat a variety of veggies. One reason may be that conventionally-grown produce does not taste as good as fresh crops from local farmers. So summertime, when veggies are at their best, is the ideal time to introduce them to your kids.

Don't sabotage your child's good eating habits by assuming he/she won't eat a particular food. Parents often say "my son won't eat that" when, in fact, the child has not even been given the chance to try it. Parents also assume that kids who refuse a particular food once will refuse it forever. That's not necessarily so. Presenting food in a new way can make all the difference.

Encouraging your kids to try new foods with an open mind can bring surprising results. I have successfully used this tactic with my nieces and nephews for many years. They may not always like everything they sample (and that's fine), but more often than not they discover a new favourite.

Here are three recipes that are simply perfect for summer dining. They are easy for you (and the kids) to make, plus they are a tasty and nutritious way to introduce your kids to summer veggies and other new foods.

Thai Rice Rolls
Get the family involved in preparing these colourful and tasty rice rolls. Rice paper sheets are available in Asian food stores and in some supermarkets. The ingredients below are standard ingredients for spring rolls, but you can use anything you like or have on hand. Just make sure there is a combination of textures and colours. Since each roll is made individually, your kids can put in their own favourite ingredients. If your kids like the rolls the first time you make them, encourage them to add one new ingredient the next time.

2 cups bean sprouts
3 tbsp. rice wine vinegar
2 tbsp. honey
1/2 tsp. each salt and pepper
2 cups grated carrot
5 egg yolks, beaten or 1 cup cooked chicken pieces
1 tsp. oil
1 cup snow peas or cucumber, sliced lengthwise
1 red or orange pepper, sliced lengthwise
1/2 cups peanuts, chopped (optional)
1/3 cup fresh coriander or basil, chopped
rice paper sheets, 12 inches in diameter

Drop bean sprouts into 3 cups of boiling water. Drain after 30 seconds. They will darken but will remain crunchy. Set aside.

Combine the vinegar, honey, salt and pepper in a small bowl. Add the carrot and mix well. Set aside.

If using eggs, heat oil in skillet on low heat. Add egg yolks. Cook without stirring until set. Slide out of pan on cutting board. Let cool. Roll like a cigar and slice.
Place all filling ingredients in individual dishes.

To assemble the rolls, fill a pie plate with very warm water. Place one rice paper sheet in the water. Gently submerge until it becomes soft and pliable. Remove and lay the sheet flat on a smooth work surface. (You may need to add more hot water during the process.)

Layer a mixture of ingredients along the centre of the wrap, leaving one inch around the edges. If you use too much filling, they will be harder to roll. Fold one edge over the filling, tuck in the sides and roll like a cigar. Cut each roll on the diagonal. Serve on a bed of lettuce and with your favorite dipping sauce. We like them with a sweet chili sauce.

Black Bean and Corn Salad
Most kids eat corn so this salad is a good way to introduce beans into their diet and it goes well with almost anything.

1 19 oz. can black beans, rinsed and drained
2 cups frozen corn kernels
1 small red bell pepper, seeded and chopped
1/2 red or green onion, chopped
1 1/2 tsp. ground cumin
1 lime, juiced
2 tbsps. olive oil
Salt and pepper

Combine all ingredients in a bowl. Let stand at least 15 minutes for corn to fully defrost and flavours to combine, then toss and serve.

Frozen Banana Parfait
This parfait makes great use of overripe bananas and is a great dessert or snack. Remove the skins, break banana into one-inch chunks, place in a freezer bag and freeze overnight.

2 large very ripe frozen banana chunks
1/4 cup milk or rice, soy, or almond beverage
maple syrup to taste (optional)
1/2 cup blueberries or other diced fruit

Put bananas in a blender or food processor with the milk and maple syrup. Process until thoroughly pureed. Spoon into small dishes. Sprinkle with berries or fruit and decorate with toasted unsweetened coconut, almonds or other nuts, if desired.

Louise Racine is a certified nutritional practitioner who operates Thirteen Moons Retreat near Norwood. You can find out more about her work at www.thirteenmoons.ca.