Happy hearts for children - includes recipes

Vibrant Life, Jan-Feb, 1991 by Georgia E. Hodgkin

Happy Hearts for Children

Children of today may live to be 100 years of age or more. In order for them to enjoy those added years, attention must be given to establishing healthy lifestyles while they are very young. A child's diet is central, if not key, to abundant health.

The tastes that we develop in childhood tend to stay with us throughout life. Give the children in your life a distinct advantage by providing them with food that is low in saturated fat, cholesterol, and sugar. Bless their little hearts with better food choices; they will become accustomed to these good foods, and incorporate them into their lifestyle.

Too often the entree is a source of considerable saturated fat, the type of fat that leads to cholesterol deposits in the body's blood vessels. The following recipes are low in saturated fat.

LENTILS WITH SWEET BASIL

2 quarts water 1 cup lentils Salt to taste 1/4 cup rice 2 T. dry onion 1 large can tomatoes 1 small can tomato sauce 1 T. sweet basil

Put the water, lentils, salt, rice, and dry onion in crockpot or large kettle and cook until soft. Add the remaining ingredients anytime during cooking, or at the end. Serves 8 to 10.

BURRITO CASSEROLE

8 medium-size flour tortillas 2 cups cooked pinto beans 1/4 cup chopped onions 1/4 cup chopped olives 1 29-ounce can prepared enchilada sauce 1/2 cup shredded low-fat cheese Toppings

Mix together beans, onions, and olives. Place about 1/4 cup of mixture into each tortilla and roll as for burrito. Place burritos into a shallow casserole and pour enchilada sauce over it. Top with cheese, and bake in a 375[degrees] F oven until bubbly. Serve with toppings of shredded lettuce, chopped tomatoes, chopped green onions, avocado, etc.

TOFU BALLS

1 pound package tofu, well drained 1 tsp. margarine 2 T. grated onion 1/4 cup carrots, finely shredded 3 eggs, beaten 3/4 cup dry seasoned bread crumbs 1/2 tsp. salt 1 T. brewers yeast or Torumel 1 T. parsley, chopped fine

Cut drained tofu into large cubes and put into baking pan. Bake at 350[degrees] F for 30 minutes. Drain well and mash fine. Braise margarine, onion, and carrots for about 2 minutes. Mix tofu, carrot mixture, and remaining ingredients and allow to stand in refrigerator at least 2 hours for flavor to blend in. Deep-fry walnut-size balls of mixture for about 4 minutes. Using a monounsaturated fat such as canola oil or olive oil. (Recent studies suggest these oils are even better for the blood vessels than is polyunsaturated oil.) Serve with tartar sauce. Serves 6.

TARTAR SAUCE

1 T. minced onion 1 T. minced green pepper 1 T. minced pimiento 2 T. minced dill pickle 1 cup salad dressing 1 T. lemon juice Salt to taste

Mix all ingredients together. If too thick, use milk to thin. Yields: 1 1/2 cups.

Children who learn to appreciate the light, fresh taste of fruit for dessert are at a distinct advantage. Pies, cakes, and cookies quickly add calories that will be hard to expend in energy in later years. A serving of the following dessert will deliver 100 fewer calories than a piece of apple pie.

FRESH FRUIT MEDLEY PIE

GLAZE:

1/4 cup frozen orange juice concentrate 1/2 cup frozen apple juice concentrate 1/4 cup frozen pineapple juice concentrate 1 cup water 1 tsp. lemon rind 3 T. cornstarch

FILLING: 6 cups assorted fresh fruit, cut up

Mix and boil all glaze ingredients for 1 minute, stirring until mixture clears. Cool and fold in 6 cups assorted fresh fruit. Pour into 10-inch prebaked cookie crust. Serves: 10.

COOKIE PIE CRUST

1/4 cup margarine 2 T. brown sugar 1 egg yolk or 2 T. Egg Beaters 3/4 cup whole-wheat flour 1/4 cup instant oats 2 T. wheat germ 1/4 cup finely chopped nuts

Mix well and press into 10-inch pie pan. Bake at 400[degrees] F for 8 minutes. Yields: one 10-inch pie shell.

"Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods prepared in as simple and natural a manner as possible, are the most healthful and nourishing." (*1) Help the children in your life to learn to enjoy simple foods. They will be more likely to enjoy the extended life span that science is predicting.

(*1) E. G. White, Counsels on Diet and Foods. (Hagerstown, MD.: Review and Herald Pub. Assn., 1938), p. 310.

Georgia E. Hodgkin, M.S., R.D., is an assistant professor at the School of Allied Health professions, Loma Linda University.