Healthy Eating: Something New

The start of the New Year is a time when many try to improve their lifestyle habits and may be open to trying new things.

We’re capitalizing on this idea this week with recipes and ingredients that are on the more adventuresome side to help families try something new.

When introducing new foods or recipes, it helps to offer one new ingredient or adventuresome recipe among tried and true family favorites.

Don’t be discouraged if a new item is not immediately accepted or met with overwhelming fanfare. It can take up to 20 times for a child to accept a new food. If you like it, keep serving it. Over time your family might come to love it as well.

Try something new this week with a featured family meal of Kohlrabi and Ham Gratin, 24K Carrots and Bran Muffin and Fruit Trifle. Mix in adventuresome ingredients and recipes among family favorites all week long with recipes like Bierocks (German Meat Turnovers), Crunchy Mandarin Chicken Spinach Salad, Kiwi Lime Frozen Yogurt and Fresh Corn Chowder.

Extend the adventure from food to physical activity this week as well. Try something new like indoor skydiving, yoga, ice skating or even slacklining.

“Family Meals Matter” features registered dietitian–approved recipes with foods from all the food groups to reflect Dairy Council of California’s nutrition philosophy to elevate the health of children and parents. For more information, nutrition tools and additional family meal recipes, please visit our website, Healthy Eating Made Easier™

Kohlrani and Ham Gratin, EatingWell


(Includes ingredients to make at least four servings of each Featured Family Meal recipe)

3 pounds Kohlrabi (5-6 medium), trimmed, peeled and thinly sliced
1⅓ cups low-fat Milk, divided
3 tablespoons all-purpose Flour
½ cup thinly-sliced smoked Ham, cut into strips
¼ cup shredded sharp Cheddar Cheese
½ teaspoon Salt
¼ teaspoon freshly ground black or white Pepper
Pinch of freshly grated Nutmeg
⅓ cup fresh Breadcrumbs, preferably whole-wheat

1 pound (4 cups) Carrots, peeled and sliced, or baby carrots, whole
2 tablespoons brown Sugar, packed
2 tablespoons Butter
½ teaspoon ground Ginger

3 cups low-fat bran Muffins, crumbled
4 cups assorted fresh Fruit chunks
2 cups fat-free or low-fat Yogurt, vanilla or fruit flavored