Saturday, January 4, 2014

How to Cook Healthy Food for Kids : Make Healthy Huevos Rancheros Egg Breakfast Recipe

A couple of posts ago, I mentioned that fresh food is always better.  Unfortunately, in the dead of winter, fresh food isn't always available.  The fresh vegetables that are delivered to your local grocer may have spent several days in transit, losing a significant amount of their nutrient content in the process.  Frozen vegetables are harvested at the peak of ripeness and are a good option during wintertime.

Canned vegetables are also picked at the peak of ripeness.  They are then blanched and canned within a few hours of being picked, which seals in their nutrients.  One study found that the nutritional content of canned vegetables was comparable to that of fresh vegetables.  Vegetables such as tomatoes are particularly amenable  to canning.  For instance, the lycopene in tomatoes may actually be more bioavailable after it has gone through a process of canning.

And while canned vegetables are a good option during wintertime, fruit is not ideally eaten out of a can.     Many canned fruits have been peeled and stripped of their fiber.  In addition, canned fruit is often steeped in a sugary juice to prevent the fruit sugar from leeching out and rendering the fruit tasteless.

In the following clip entitled, "Top Home Chef", I show you how any home chef can utilize canned ingredients to make easy and tasty meals for their kids.  This video features a version of huevos rancheros, a healthy egg breakfast.  To read more about why eggs are healthy, check out my previous post:

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Here is the link to the recipe that I used in the above clip.  Instead of corn tortillas, I used whole corn kernels from a can.


Nassauer, Sarah.  "Frozen Produce Seeks Respect Promising Nutrients, Convenience."  The Wall Street Journal 31 Dec.  2013.  Print.

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