Over the past few years, we’ve been bombarded with warnings about rising obesity, cancer and diabetes rates. We all know how important it is to have a diet high in fresh, whole foods, including lots of vegetables! Asparagus shoots are one of spring’s first delights, poking out of cool soils alongside other perennials like tulips and crocus. The latest culinary darling, sunchokes are tubers grown from a flowering, towering relative of the sunflower. Garlic, onions and chives are all able to survive cold winters from their roots buried under the soil. Ever chopped off a lettuce plant in summer, only to find it growing back the following spring? Veggies are chock-full of vitamins and nutrients that have significant immediate and long term benefits.
PRESENTATION: Putting out a plate full of raw, freshly chopped, colorful veggies can entice kids to munch and nibble on veggies for a snack. OWNERSHIP – Giving kids ownership over their food can definitely impact food choices. Choosing heirloom or non-hybrid varieties of vegetables and fruits will enable you to save seeds so you can replant your garden each year.
Best suited for moist, light soils and full sun, artichoke plants grow larger each year, eventually producing several plump buds a year. But they’re a long-term investment: The first year, you won’t harvest asparagus at all, and each year you must leave plenty of shoots behind, letting them flower and grow into the next year’s harvest. Plant garlic and onion cloves, sets or seed in the fall, and they’ll push up green shoots in the spring; leave a few behind each year, and they’ll flower, seed themselves and divide their own bulbs to create the next year’s crop.
Some leafy greens are able to regrow from a root — an advantage for gardeners who’ll have robust greens growing quite early in spring. Many kids prefer to graze throughout the day, so having healthy options readily available for them such as a veggie platter can avoid the constant opening of the fridge and pantry doors as they rummage for food.


Some plants however can be planted once and they will come back year after year, without the need for you to sow a new batch.
They don’t do well in dry soils, so mulch and compost well, and give the roots plenty of water. Plant a single sunchoke in the fall or early spring, and it’ll grow into a hearty plant with multiple tubers to dig up. Raddichio and other chicory relatives are good bets, but as most of us grow several types of lettuce and mesclun greens mixes, you never know what might come back. The trouble is, for many of us eating even five portions can seem like a serious challenge. I have one friend that whenever I visit her I am amazed at how self-reliant her children are in preparing themselves a healthy snack.
These plants are called perennials and they regrow every year with very little help from you. If you have cold winters (zones 6-7), cut the plant back in fall and cover it with a layer of straw.
Remember to always leave a few in the ground for next year — and give it plenty of space, because this plant is a hardy native that can invade your yard with its sunny, food-producing blooms. Instead of pulling up your roots, cut the plant back at the soil surface, cover the bed with straw through the winter, and see what pops up in spring. When we work long hours, we naturally reach for convenience foods, almost all of which are carb-based. Frozen fruit is even better as it gives a nice, creamy textures to a smoothie and is extra refreshing! For example her six year old will pull a red pepper out of the fridge, slice it up on a cutting board, put it on a plate, and sit at the table to eat it…and then put his plate in the sink when he is done. Having perennials in your survival garden ensures that you will always have something growing and that you can can focus on other vegetables like potatoes, carrots, greens, etc.
Cooking at home is a lost art, with the sound of something sizzling on the stove being replaced by the beep of the microwave.


Obviously she has taught him how to do this and while that took a little time on the front end, the end result is well worth the time investment! This article will try to address this problem and offer some quick, easy and delicious ways to increase your daily intake of fruit and vegetables. Add a few of these tips into your daily routine, and you’ll be doing your body a huge favor. But if you’re prepared to spend 10 minutes in the kitchen, you can make a smoothie that will give you five fruit portions in one gloriously sweet hit. Two kiwis, two bananas, a handful of grapes, a handful of strawberries, and 250 ml of pure pressed apple or orange juice will do the trick. This is a full breakfast or post-workout energy boost, and if you want to add some whey protein or spirulina powder into the mix, all the better. You can just as easily make a vegetable smoothie as long as you use fresh, raw ingredients.
2- Incorporate vegetables into your snacking Try substituting something healthy for your mid-morning coffee break snack.
Raw carrots, celery and other crunchy vegetables will be just as filling, and will help you avoid the drop in energy that comes after eating a high-sugar snack.
For the average man, this amounts to nearly one third of the recommended daily caloric intake, and will cause a monumental sugar crash later on. Instead of eating something that has roughly the nutritional value of an old shoe, replace it with a handful of fresh vegetables.
You could eat a pound of vegetables and still have consumed far fewer calories than you would have with that muffin. If the veggies themselves are too boring, add some hummus dip for some protein or a low-fat yogurt-based dip, but skip the dollop of ranch dressing.



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