Getting kids to eat sensibly is a goal that's easy to set but sometimes hard to reach. For every kid who loves squash and carrots, there are 10 who'll only eat plain spaghetti.

The issue isn't stubborn kids, says Connie Guttersen, nutritionist and author of The Sonoma Diet (sonomadiet.com), published this winter by Meredith Books. Connie, mother of William, 5, and GiGi 8, says the challenge is finding a way to unlock the good flavors in healthful foods such as vegetables and whole grains so they'll appeal to the whole family.

"People always come back from Europe saying 'why don't our vegetables taste as good as the ones over there?' As a matter of fact they do," says Connie. "We have the best produce in the world. People just need to change the way they cook it."

For example, to get the most flavor from broccoli, broccoli rabe, spinach, and other greens, she recommends sauteing them in a little olive oil and adding a sprinkle of salt and splash of lemon -- then sweetening them with a light drizzle of honey. Roasting vegetables at high heat, then drizzling them with balsamic vinegar, is another trick that works well, she says. (For a recipe and guide to roasting vegetables, see link below. Requires free, easy, and quick registration.)

Connie has gathered cooking ideas from widely different sources: memories of childhood meals at her grandparents' home in Italy, her work as an obesity researcher, years in the kitchen cooking for family and friends, and, most recently, creating recipes for The Sonoma Diet.

Besides highlighting vegetables, Connie also encourages kids to eat healthfully by ensuring they choose their food in right-size portions. The secret is in learning to judge correct proportions by eye.

She considers a "healthy plate" about half vegetables, a quarter carbohydrates like potatoes or pasta, and one quarter protein. This visual approach is easy for kids to understand and it teaches them a skill they can use for a lifetime.

Braised Hunter Style Chicken (see link below, requires free, easy, and quick registration) illustrates how healthy eating and great taste go hand in hand. The chicken gets a nutritional boost from generous amounts of onions and tomatoes, and the ingredients also provide a significant amount of flavor.

Roasted Asparagus and Other Vegetables recipe

Braised Hunter Style Chicken recipe

 

Visit the Sonoma Diet web site!