Monday Message - Snow Time

Play is exercise! Get your kids moving to build bones, muscle and endurance. Stay active indoors or out. Read the full article from Kids Eat Right here for tips on staying active both indoors and outdoors!

Whether your child is in preschool or high school, one thing is for certain, it is time for you to seize control of the remote! Especially during the cold winter months, setting boundaries will help maintain good habits through the season. Check out these Tips.

Monday Message - Wednesday Meatloaf

Cajun Meatloaf

Recipe By:  Mary Mullen, MS RD

Cajun seasoning brings more to this dish than your average meatloaf Wednesday.

Ingredients

1 tablespoon olive oil
3 green onions, trimmed and chopped
2 ribs celery, finely chopped
1 large onion, finely chopped
2 garlic cloves, finely chopped
1/2 green bell pepper, seeded and finely chopped
2 1/2 tablespoons Cajun or Creole seasoning
1/2 teaspoon black pepper
2 tablespoons low-sodium Worcestershire sauce
2 pounds ground sirloin beef (extra lean)
1 pound ground turkey breast
4 large egg whites, lightly beaten
1 cup fine dry breadcrumbs
1/3 cup low-sodium tomato ketchup
1/2 teaspoon salt (optional)

 

Directions

1. Preheat oven to 350ºF.
2. Heat oil in a large skillet over medium-high heat. Add the green onions, celery, onion, garlic and bell pepper. Cook, stirring occasionally, until vegetables are nicely browned, about 10 minutes.
3. Stir in Cajun or Creole seasoning, black pepper, Worcestershire sauce. Cool to room temperature.
4. Mix the ground beef, turkey, reserved vegetable mixture, egg whites, breadcrumbs, ketchup and salt in a large bowl until well combined. Shape into two meatloaves and place them into 12x6-inch loaf pans.
5. Bake 30 minutes. Increase oven temperature to 400ºF. Bake until nicely browned, about 30 minutes. Cool in pan for 5 to 10 minutes before removing and slicing into thick slices.

Makes 10 Servings
Nutrition Facts: Recipe Link

Monday Message - Fiber Basics

Looking for something that might help prevent heart disease, type 2 diabetes and some cancers in your kids? Offer them at least two foods with fiber at each meal.  Read today's Tip from Kids Eat Right here.

What are other ways to “sneak” fiber into my family's diet?

• Sprinkle flax meal, wheat germ, nuts and/ or seeds onto cold or hot cereal, yogurt, cottage cheese or frozen yogurt.
• Sprinkle high fiber cereal (i.e., 100% bran) onto yogurt, fresh fruit, and frozen yogurt.
• Liven up high fiber cereal with fresh fruits such as bananas or berries, or with dried fruits such as raisins, cranberries or apricots.
• Substitute whole wheat flour, spelt flour or oat bran for at least 1/3 of the all-purpose flour in baked goods recipes.
• Serve entrees like steak, chicken or fish on a “bed” or grilled zucchini and peppers, sautéed spinach or kale, sautéed onions and mushrooms, or grated carrots and slivered beets.
• Order or make your own pizza with a whole wheat crust and with vegetable toppings such as spinach, tomatoes, broccoli, mushroom, onion, roasted red pepper and/or green pepper.
• Snack on oat bran pretzels, whole wheat crackers, air-popped popcorn, dry-roasted nuts or seeds, whole-grain cereal, fresh or dried fruit, baked tortilla chips dipped in fresh salsa, or raw vegetables dipped in hummus.
• Add frozen vegetables to soups, sauces, casseroles or pasta dishes.
• Try different types of whole grains for variety – like barley, kasha, bulgur, quinoa, wild rice, and couscous. Also try other pasta varieties – like whole wheat, brown rice or quinoa pastas.
• Choose bean soup over cream of broccoli soup, oat bran over instant cream of wheat, whole wheat bagel over croissant or white bagel, and baked potato (with skin) over French fries or mashed potatoes.

More Tips

• Eat at least 3 ounce-equivalents of whole grains per day, substituting whole grain products (i.e., bread, cereal, rice, pasta) for refined grains.
• Eat more fruits and vegetables – at least 2 cups of fruit and 2-1/2 cups of vegetables each day.
• Choose whole (fresh, frozen or dried) vegetables and fruits over juices, which have most of the fiber removed.
• Include legumes (i.e., dried beans and peas) with your meals regularly; increase your intake of these foods gradually to limit the gaseous side effects.
• Include nuts and seeds several times a week, which also contain monounsaturated fats and can help control blood cholesterol levels.
• Increase the amount of fiber in your diet gradually, using a variety of food sources. Try to include one fiber-rich food in every meal.
• Drink plenty of water to enhance fiber’s effectiveness and to prevent constipation.

Sample Day with Two Fiber Foods at Each Meal

Breakfast:  1/2 cup 100% bran ready-to-eat cereal = 8 grams
Breakfast:  1 medium orange = 2 grams
Lunch:  1/2 cup cooked broccoli = 3 grams

Lunch:  1/2 cup baked beans = 11 grams

Dinner:  1 medium pear = 5 grams
Dinner:  1 medium baked potato with skin = 5 grams
Grand total = 34 grams fiber

Monday Message - Recipe of the Week

Zucchini Fritters

Recipe By: Dawn Blatner  LDN, RD, CSSD

These zucchini fritters are great as an appetizer. Substitute them for meatballs on your pasta. You can even have them for breakfast instead of eggs.  Watch the Recipe Video.

Monday Message - Sweet Treats

We made it through the holidays with sweet and treat galore!  Now, we are onto Valentine's Candy.  When your kids are begging for "candy" treats remember that good taste and nutrition belong together - even for dessert. Satisfy your kids' sweet tooth with a good-for-you treat made with wholesome breakfast foods. Try these Tips.

Monday Message - Recipe of the Week

Peanut Butter Chocolate Quinoa Cookies

Recipe Video By:  Dawn Blatner LDN, RD, CSSD

Looking for a healthy after school snack? These cookies are fiber and nutrient rich and also have peanut butter and chocolate chips, two things your kids will love!

Video Demonstration: Recipe Link

Monday Message - Recipe of the Week

Pesto - Pizza

 

Recipe By: Elizabeth Weiss, MS RD

 

The Super Bowl is over, but you can still enjoy this Post-Season Pesto Pizza, bursting with flavor thanks to two ingredients: caramelized onions and basil pesto. This recipe is also versatile — you can use the ingredients and layer them on two 16-ounce Italian bread loaves versus the two pizza crusts.

Ingredients

2 tablespoons extra virgin olive oil
1½ to 2 pounds onions
1 tablespoon balsamic vinegar
One 6-ounce bag baby spinach
Kosher salt
Freshly ground black pepper
¼ cup prepared basil pesto
Two 12-inch pre-made, thin pizza crusts
1 pound skinless, boneless chicken breast halves, baked and thinly sliced widthwise*
8 ounces part-skim mozzarella cheese slices

Directions

1. Peel the onions, cut in half lengthwise, and slice into very thin, ⅛-inch half-moons.
2. Heat the oil in a large nonstick skillet or Dutch oven over medium-low heat. Add the onions and cook, stirring frequently, until caramelized (they'll be very soft and golden brown), about 30 minutes. Stir in the vinegar and spinach and cook until the spinach wilts, about 3 minutes. Season with salt and pepper to taste.
3. Meanwhile, spread the pesto evenly over the two pizza crusts. Top evenly with the onion mixture. Arrange the chicken over the onion mixture; then place the cheese slices evenly on top.
4. Bake according to package directions until the cheese melts, 8 to 10 minutes. Slice and serve.

*To bake the chicken, place in a baking dish, drizzle with olive oil, and sprinkle with a pinch of salt and pepper. Bake at 350ºF until the chicken is no longer pink, 35 minutes.

Nutrition Facts: Recipe Link

Monday Message - Canned & Frozen Produce

Brrrrr....February is still Freezing in most of the country and that means we cannot run out to our gardens and pick fresh vegetables to chop up for dinner tonight!

Nothing beats fresh produce, but canned or frozen veggies and fruits are nutritious, convenient and can be cheaper, especially during the fall and winter. Kids Eat Right Article.

Using Frozen Foods:

Many frozen foods come partly or fully cooked, meaning you can serve them to your family with little time or effort. They can be nutritious too. Frozen Healthy Foods