Dishing It Up!

by Victoria Mattson

Victoria Mattson is a local cook, confectionaire and writer. She offers healthy and nutritious recipes and food tips in each issue of North County Outlook. Phone (360) 658-9903 or e-mail victoria@northcountyoutlook.com.

The Healthy Kids Day at the Marysville Family YMCA was a huge success! Held Saturday, April 18, the event enjoyed record attendance with more than 300 kids, accompanied by at least that many parents.

The Community Health Fair was held in the YMCA gym, and included many local organizations providing games, dances and demonstrations, all focusing on Healthy Kids.

Let's Dish! was there demonstrating a fun way to encourage kids to eat more fruits and vegetables. Kids were invited to eat the colors of the rainbow, rolled up in a tortilla. Study after study attests to the healing power of fruits and vegetables, yet getting kids to eat them can be quite a chore. When choosing foods, think of the rainbow and encourage kids to eat as many different colors as possible each day.

Fruits and vegetables can be categorized by color, with each category providing specific nutrients and benefits. All colors have been linked to substantially reducing the risk of several types of cancer. In addition to promoting a healthy heart, fruits and vegetables also support healthy skin, a healthy digestive system, and a healthy immune system.

In general, the more vibrant the color, the more nutrients the fruit or vegetable contains. For example, deep green spinach is more beneficial than iceberg lettuce and bright orange sweet potatoes provide more nutrients than white potatoes. Here are the different colors and some of their additional known benefits:

Fruits and vegetables in the yellow-orange color family provide a natural sunblock, keep eyes and skin healthy, and are a protection against environmental toxins. The reds help protect cells from damage and keep hearts healthy. The blue-purples help reduce cell damage and are linked with improved memory function and healthy aging. The greens are the vision vegetables, keeping eyes healthy. The whites help lower cholesterol and blood pressure.



Create Your Own Rainbow Roll-Ups



Place 1 slice turkey meat on 1 whole wheat or flour tortilla



Add 1-2 spoonfuls from each color group:

Yellow-Orange: shredded carrots

Red: diced tomatoes or sweet red pepper

Blue-Purple: purple grapes or raisins

Green: Baby Spinach

White: chopped cauliflower



Drizzle with Honey-Lime Dressing. Roll-up and enjoy!



Honey-Lime Dressing



1 cup honey

2 tablespoons lime juice

1/4 cup apple cider vinegar

1/4 teaspoon garlic salt

1/4 teaspoon dried basil



Mix all ingredients in a blender or whisk them together in a bowl.



Victoria Mattson is owner of Let's Dish!, a "make and take meal kitchen" located at 11605 State Ave. in Marysville. Phone 360-658-9903 or visit www.letsdish.com.