Karen Schachter demonstrates a variety of techniques designed to engage young children in healthy eating, such as making rainbow rice.
Read the full transcript »

Karen Schachter: Karen Schachter: Hi! I am Karen Schachter, and in this segment, I am going to show you how to prepare a really simple meal with children, that's fun for them also. I call it Rainbow Rice, but you can actually use any whole grain. A whole grain includes things like brown rice and millet and oatmeal and quinoa, which is what I have used for this particular snack. Quinoa, you can get it almost anywhere. Almost any grocery store, any natural food store, any little market, and its a wonderful grain to use for children, because its very high in protein, and its very strengthening for the body. In fact, all whole grains are very nourishing foods, because they supply a lot of B vitamins for children, which can help with relaxation and just it's very calming and soothing. Quinoa also is high in calcium which is great for childrens growing bodies. What I have done here is arranged a whole rainbow of vegetables. I have used red peppers, carrots, yellow for corn, I cut up string beans for green in fact, you can use peas, if you like. I put in some blueberries, and although you might think fruit, what's this? It doesn't really matter for kids. Anything to make it fun, and I have used some red cabbage, actually purple cabbage for the purple, and what I would have children do is take a serving of quinoa, or whatever grain you are using. I have added a little bit of olive oil and sea salt to it, and then, I had encouraged them to go around and make a rainbow. Some children may not want to use all the colors, and that's fine, but even if you can encourage them to take one little tiny bit, if they are hesitant, just to make it colorful, that sometimes works. By the time they are done, they have a beautiful, colorful mini meal. You can then season it, with whatever seasonings you happen to have around the house. Soya sauce, cinnamon, more salt, you can let children choose, and that often helps them sample the foods more than if we made it for them. Hope you enjoy it.

Advertisement
Advertisement
Advertisement