Monday Message - Recipe of the Week

Coconut Crunch Truffles

These no-bake cookies are perfect for summer and they are naturally sweet!

Recipe Link:  Video Demonstration

Monday Message - Picky Eaters

Do you have any loved ones who are picky eaters? Kids are usually the pickiest when it comes to meals but if the picky habits are catered too early on, those picky eating habits will grow into adulthoood.  Not only is it important to learn how to handle the picky eaters in your life to ensure they are getting adequate nutrition, it is also important to teach young ones the importance of trying new foods.  For the kiddos....did you know that it can take a child up to 15 times of trying a new food before they can form a true opinion about that food item?  Our taste buds change over time and it only makes sense to keep trying foods over the years even if you have not enjoyed them in the past. 

Kids Eat Right Pointers:  Picky Eater Video

Monday Message - Recipe of the Week

Mexican Style Vegetarian Pizza

Check out the link below for a recipe demonstration with tips on what type of crust to use, adding a high fiber sauce and recommendations for the best fresh vegetables to add on top!

Recipe Video:  Veggie Pizza

Monday Message - Rubs and Marinades

Grilling Season is upon us!  After being cooped up all winter our grilling techniques may have become a little rusty but by now we should be well on our way to perfecting our grilling cuisine this season. Thinking outside the box is a great way to enjoy new tastes on the grill.  Here are some foods to try on your grill:

• Pineapple or Apple - tough fruits need about three minutes per side
• Banana or Mango - soft fruits only need about 1-2 minutes per side
• Veggies - eggplant, sweet potato, beets, mushrooms, peppers or zucchini grill up great
• Kabobs - mix and match meats and veggies on metal or wooden skewers (soak wood in water first to avoid flames)
• Pizza - make up the dough and cook for ~10 min on one side then flip and add healthy toppings
• Fruit  Pizza - use goat cheese and a little Rum or Vanilla extract for a base and top with grilled fruit
• Portobello Mushrooms - make great burger substitutes
• Planks- cook up your meats on cedar, maple or apple wood planks (untreated from the hardware store)
• Shrimp and Veggies - open up a bag of both and throw them in a grill basket over the heat
• Fish - heartier fish can be cooked directly on the grill
• Corn - grilled in the husk will come out nice and steamy without needing any added fat

Portobello Mushroom Burger



How much do you know about marinating meats?

Rubs are blends of dry spices applied directly to raw meat before cooking.
Wet Rubs are a mixture of dry spices and oil applied to the meats.
Marinades are liquid sauces combining spices and water, juice, wines or oil to aid in the tenderization of the meat

Foods have different marinating times
Chicken/Turkey: 30 min to 3 hours
Beef: 12 hours
Shrimp/Fish: 15-30 minutes
Pork: 2-4 hours
Vegetables: 15-30 minutes

More tips!
Use a disposable plastic bag to marinate your meats in.
Drain "sweet' marinades to avoid extra flames on your food
Food Safety Tip: avoid foodborne illness by throwing away the extra marinade, never add the leftover marinade after the meat has been cooked
Use juices or wine instead of oil for marinating
Here are some Spicy Rub ideas from Kids Eat Right

Watch the Fat and Sodium!

Hotdogs and Brats are overflowing with fat and sodium.  Read the labels and choose brats or hotdogs that have 500 milligrams or less of sodium and less than 10 grams of fat.  This may mean choosing a turkey or chicken product.  When it comes to beef and pork, choose lean cuts such as sirloin or tenderloin and trim off all visible fat.  Taking the skin off the chicken before cooking will save you quite a few fat grams as well.

Happy Grilling!

Tuesday Message - Strawberries!

This special edition "Tuesday" Message is all about Strawberries!

Check out the information from Kids Eat Right: Strawberry Facts

Visser farms is offering a U Pick Strawberries Day on June 20th, 2011.  This day of family fun will include Wagon Rides, Free Hot Dogs and of course....plenty of Strawberries!

Plus, Liz's Lemon Bowl has many ideas for your fresh-picked strawberries.  Balsamic Strawberries, Strawberry Smoothies, Fruit Salad and Frozen Strawberry Basil Lemonade!  Yum

Quick!  The strawberry season will not last long!

Monday Message - Recipe of the Week

Caprese Salad on Stick

Recipe By:  Stacey Antine, MS, RD

Salad on a stick? We gave the classic Italian salad a brand new look and made it fun for the whole family! We skewered the mouth watering combination of creamy mozzarella, fresh sweet 100 cherry tomatoes, and homegrown basil, drizzled with extra virgin olive oil and a pitch of sea salt. Kids are crazy about this salad and parents know they are getting good sources of vitamins A, C, and calcium. Pair this colorful stick with your favorite grilled entrée and whole grain side dish and you have a well-balanced meal.

 

Ingredients

¾ oz fresh mozzarella cheese (approximately 3 round cheese balls)
3 basil leaves
3 cherry tomatoes
1 teaspoon extra-virgin olive oil
⅛ teaspoon sea salt (optional)
Bamboo skewer

 

Directions

1. Assemble cheese, basil, and tomato, in order, onto skewer, until all ingredients are on stacked beautifully on the skewer.
2. Drizzle olive oil over assembled skewer, and add a pinch of sea salt if desired. Enjoy!

Nutrition Facts: Recipe Link

Farmers Markets are Open!

Farmers Markets are a great community resource for fresh and loca produce.  Local produce is seasonal by definition and has usually traveled less than a day from the farm to a market.  Buying local produce supports local farms and helps us to stay connected to fresh seasonal flavors.  In addition, the cost savings in less food travel is passed onto us as we can enjoy healthy fresh foods at an affordable price

Making the most of your Farmer’s Market Trip:

1.  Know the Seasons:  ask the growers what is fresh each week.

2.  Go Early or Late:  for the best selection be sure to show up early or for  the best deals stroll in just before the end of the market hours.

3.  Try New Foods:  farmers are experimenting with different varieties…taste a new fruit or veggie!

4.  Work in Volume:  the best deals are in bulk plan to freeze, can or make batches of your favorite recipe to freeze for later this year.

5.  “Whole Foods:” think in terms of how food grows and comes to the market.  Look for beets with greens attached and whole unpeeled carrots to avoid foods with any processing.

6.  Bring Bags:  reduce the waste in your own home by bringing recycled bags or boxes with you.

7.  Barter:  don’t be afraid to barter, especially if you go later in the day as farmers would rather get rid of items then to pack them back up in the truck.

8.  Plan Ahead:  think about meals for the week, work with your budget and purchase lighter items first so you are not weighed down while walking through the market.

9.  Talk to the Farmers:  introduce yourself and ask about their farming techniques, what they will have next month or how they like to prepare some of the fresh produce they are selling.

10. Enjoy!  Make it a relaxing experience, go with a friend or family member, stroll along and enjoy nature in the warm summer temperature, bright sunshine and fresh healthy foods from the earth.

Farmer’s Market Food Safety:

• Before & after preparing fresh produce, wash your hands for 20 seconds with soapy warm water.
• Wash fruits and vegetables thoroughly under running water just before eating, cutting or cooking.
• Even if you plan to peel produce before eating it is still important to wash it first.  Any bacteria present on outside of items like melons can be transferred to the inside when you cut or peel them.
• Be sure to refrigerate cut or peeled fruits and vegetables within two hours after preparation.
• Make sure that eggs are properly chilled at the market if they are untreated. (45 degrees F)
• Bring an insulated bag or cooler for any meat you purchase and keep these items separate from other fresh purchases.

Looking for Farmers Markets?  Visser Farms is a large Farm in West Michigan that attends many markets in the area. Check out the Markets they attend and reivew their website for information on the CSA Box Program!

Monday Message

Kids on the Move

Have you ever heard a teen say that they do not want to join you for a walk because they "would rather watch TV" or they "do not want to mess up their hair by sweating" or that it is "too far"?

Whether exercise habits are inherited or not, our society is getting used to a sedentary lifestyle.  Americans sit 10 hours per day on average.  We sit when we eat (although not always a bad thing!), we sit when we watch TV, we sit in our cars to drive anywhere we need to go, we sit at a desk for work or school, we sit when we meet with people, we sit when we watch sporting events, we sit when we are checking our email, we sit through the many drive-thrus around town, we sit when we are waiting for a bus or other ride and even I am sitting right now while I type this blog post!

If our teens continue to get used to this "sitting" the predicted rates of obesity and diabetes in American are going to become a reality in the near future!  Wee need to stop sitting and start moving more.  Review this link for potential solutions for encouraging teens to Move More and you might even find some encouragement for yourself too!

One of my favorite tools for moving more is a pedometer.  My workplace offers a Walking Challenge at the beginning of every summer to get people moving more.  Strapping this device on my hip each day is a constant reminder that I need to get out of my chair and start moving. 10,000 steps is a good goal for everyone and pedometers are relatively inexpensive.

This one can be found for $5.00 at local discount stores.

Monday Message - Recipe of the Week

Chocolate Zucchini Cupcakes

Recipe By: Stacey Antine, MS RD

Cupcakes for breakfast? Yes, if they have zucchini! We have so much zucchini in the summer that we have to find fun ways of using this delicious vegetable in recipes. This breakfast treat will be sure to get the whole family up and energized to start their day!

 

Ingredients

1 cup zucchini, grated
1 cup applesauce, unsweetened
1 teaspoon vanilla extract
½ cup agave nectar, divided
¼ cup brown sugar
1 cup whole wheat flour
½ cup all purpose, unbleached flour
¼ cup, flaxseed, ground
½ teaspoon baking powder, low sodium
1 teaspoon baking soda
1 ½ teaspoons ground cinnamon, divided
½ teaspoon ginger, ground
¼ teaspoon cloves, ground
¼ teaspoon nutmeg, grated
½ cup cocoa, unsweetened

 

Directions

1. Preheat oven to 350°F and line muffin cups with paper liners.
2. Put grated zucchini in paper towels and squeeze out as much water as possible. Set aside.
3. In large mixing bowl, add applesauce, vanilla extract, ¼ cup agave and mix thoroughly.
4. Add flours, baking soda, baking powder, flaxseeds, 1 teaspoon cinnamon and other spices and mix well. Add cocoa and mix thoroughly.
5. Add zucchini mixture and stir thoroughly.
6. Fill paper liners with chocolate zucchini batter to ¾ full. Bake for approximately 20 minutes or until a toothpick comes out clean from the center of cupcake.
7. Mix ¼ cup agave with ½ teaspoon cinnamon in small bowl. Before serving, drizzle agave mixture over cupcakes as icing and enjoy!

 

 

Nutrition Facts:  Recipe Link