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Health and Nutrition for Kids - Rainbow Rice Recipe

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Karen Schachter is a food and eating expert helping families who want to eat better, feel better, and develop positive relationships to food and their bodies. She loves helping parents who are interested in improving their children’s eating habits without driving themselves – or their children – crazy. Karen received her Masters in clinical social work from Smith College School for Social Work in 1994 and her nutrition training from The Institute for Integrative Nutrition in 2006. She received additional training at the Washington Psychoanalytic Institute and has practiced psychotherapy with children and adults for over 13 years. She brings her psychotherapy experience, her nutritional training, and her experience as a mother of two young children to her innovative work. Her ability to help clients understand their own eating – and how they feed their children - from a nutritional and psychological mindset allows them to make real, long-term shifts in their eating. As a result, they often experience an improvement in their mood, their energy, and their weight, as well as decreased cravings, a resolution of the diet-binge cycle, improved self-esteem and lowered anxiety and stress levels. Parents report that children are eating better, resulting in improved behavior, mood and attention as well. Best of all, although many people come in initially to change their eating, most leave feeling that their life has improved in many other ways as well.

Health and Nutrition for Kids - Rainbow Rice Recipe

In this video, food and eating expert Karen Schachter demonstrates a variety of techniques designed to engage young children in healthy eating. The video, geared for parents and children, uses simple and engaging cooking techniques as well as child-friendly movement and mediation to make healthy eating and taking care of your body FUN!

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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, thats 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 its 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, whats this? It doesnt 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 thats 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.