Monday Message - Kids Snacks

One of the Top questions I get from Moms is what to offer kids for snacks!  I am glad to receive this question because the media and the food manufacturers have swarmed us with claims of "fruit" snacks, "whole grain" cookies and much more and we need to sort out the facts to ensure that we are providing our kids with healthy snacks.  After all, kids needs snacks more than adults do and we are the ones providing the snacks for them so it is up to us to provide the nutrition that they need.

Read this article for more information on Snacking from Kids Eat Right.

Also, check out this List of Healthy Kids Snacks from A to Z.

Veggies and Fruits Make some of the Best On-the-Go Snacks.  Check out some ideas here.

Monday Message - Recipe of the Week

Cinnamon Poached Chicken and Rice

Recipe By: Jacqueline Newgent CDN, RD

This savory recipe has gone through some changes over the years. It's now a lighter version, since it no longer has ground beef. My grandmother, straight from Lebanon, served the original version to my mother, who was raised in Peoria, Illinois. A large Lebanese community exists there today. In my Bath, Ohio, home, my mother later served it to me. Now, in New York City, I serve it to my close friends. It's a comforting dish that always "takes me home." This recipe can easily be halved.

Ingredients

4 bone-in chicken breast halves, skin removed
1 tablespoon sea salt
½ cinnamon stick
2 cups long-grain white rice, uncooked
1 bay leaf
½ teaspoon white or black pepper
 ¼ teaspoon ground cinnamon
¼ cup plus 2 teaspoons butter
1 large white or yellow onion, thinly sliced
2 teaspoons extra-virgin olive oil
⅛ teaspoon sea salt, or to taste
⅛ teaspoon white or black pepper, or to taste
¼ cup minced fresh flat-leaf parsley
¼ cup toasted pine nuts
¼ cup slivered toasted almonds

Directions

1. Place the chicken breast halves in a stockpot. Add 6 cups cold water (or more, if needed to cover the chicken), the salt, and the cinnamon stick. Over medium-high heat, bring just to a boil. Immediately reduce the heat to low and simmer, uncovered, for 20 minutes, or until the chicken is firm and just cooked through. Remove the chicken. Strain the cooking liquid and set aside.
2. When the chicken is cool enough to handle, shred it into large bite-size pieces. Discard the bones.
3. In the same stockpot, place the chicken pieces, 4 cups of the strained cooking liquid, the rice, bay leaf, pepper, cinnamon, and ¼ cup butter. Bring to a boil over medium-high heat. Cover, reduce heat to low, and simmer for 15 to 20 minutes. Meanwhile, in small skillet over medium-high heat, saute the onion in 2 teaspoons butter with the oil, salt, and pepper.
4. Mix the sauteed onion into the chicken and rice prior to garnishing. Remove the bay leaf. Adjust seasonings to taste. Serve on a large platter garnished with parsley, pine nuts, and almonds.

Makes 8 - 1 1/4 cup servings
Nutrition Facts: Recipe Link

Monday Message - Turkey Talk

Happy Belated Thanksgiving!

Although I may have missed your google search for pre-holiday Turkey cooking tips....I'm sure that you found what you need on www.foodnetwork.com! ;)  If you happened to have purchased a Turkey on sale this week here are some tips for cooking up that bird in the next three months!  (Remember...meat should not be kept much longer than three months in the freezer)

Want to make sure your Thanksgiving turkey is both safe and delicious? Use a meat thermometer.

Follow these tips from Kids Eat Right.

Have you wondered what it means when a label classifies a turkey as basted or self basted? Marinades and other flavor enhancers may have been added.

This often occurs with "Rotisserie Style" Chickens that we purchase in the grocery store.  The injected solutions of sodium and butter may make that whole chicken taste better but that does not mean it is better for our health! The prize Turkey we choose for Thanksgiving Dinner may have these additives as well.  Check out the facts here. 


Does your Turkey recipe call for 4 Sticks of Butter? Forget it!!

Start with some low-sodium chicken stock and use the turkey juices as you go.  Be sure to baste every 30 minutes to help keep the moisture in. 

Monday Message - Recipe of the Week

Have-it-your-way Chili

Recipe By: Pamela Aughe RD

This have-it-your-way chili can be made vegetarian or with lean ground turkey/beef. Enjoy the slightly sweet flavor added by the carrot.

 

Ingredients

2 teaspoons canola oil
1 pound extra-lean ground beef or extra-lean ground turkey, or 1 10-ounce package frozen meatless crumbles, thawed
1 large onion, chopped
3 cloves garlic, minced
2 ribs celery, chopped
1 medium-size green bell pepper, chopped
1 medium-size red bell pepper, chopped
1 carrot, scrubbed and sliced thinly
1 15½-ounce can dark or light kidney beans, drained and rinsed
2 14½-ounce cans diced tomatoes
1 6-ounce can no-salt-added tomato paste
2 tablespoons chili powder
1 teaspoon ground oregano
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon black pepper
3 green onions, sliced thinly, optional
½ cup chopped fresh cilantro, optional
½ cup fat-free sour cream

 

Directions

1. Combine the oil, meat (or turkey or meatless crumbles), onion and garlic in a large pot over medium heat.
2. Cook and stir until the onion is wilted and the meat is lightly browned. about 6 to 8 minutes.
3. Add the remaining ingredients except the optional ones and the sour cream. Stir well, cover, and reduce heat; simmer gently for 20 minutes. Adjust the chili powder, oregano, and black pepper to taste.
4. Serve with green onions, cilantro, and/or sour cream.

 

CookingTip

Double the batch and freeze in individual portions or family-size batches.

Makes 6 - 1.5 cup servings
Nutrition Facts: Recipe Link

Monday Message - Recipe of the Week

Tomato Soup and Grilled Cheese Croutons

Recipe By: Dawn Blatner, RD

This classic combo is tasty, simple and satisfying. Add a drizzle of balsamic vinegar on top for extra flavor.

 

Ingredients

6 pounds tomatoes, cut in half
Cooking spray
Salt and pepper, to taste
2 yellow onions, chopped
6 cloves garlic, minced
¼ teaspoon crushed red pepper
2 tablespoons olive oil
4 cups fresh basil leaves, chopped
3-4 cups water
Balsamic vinegar, to taste
Croutons
2 slices 2% cheddar cheese
2 slices whole grain bread

 

Directions

1. Preheat oven to 400°F. Mist tomatoes with cooking spray, arrange on baking sheet skin side down, sprinkle with salt and pepper and roast for 45 minutes.
2. In large pot, sauté onions, garlic, crushed red pepper, salt, pepper and olive oil for 5 minutes. Add roasted tomatoes, fresh basil, water, salt and pepper to the pot. Puree the mixture with a hand blender until semi-smooth.
3. Bring to boil, cover and simmer for 15 minutes.
4. Place cheese on bread, put on baking sheet, broil for 5 minutes until cheese bubbles/bread is toasted and cut into 1-inch bites.
5. Serve soup with drizzle of balsamic vinegar and cheese croutons on top.

Optional topping: fresh chopped basil

Recipe Link: Nutrition Facts

Monday Message: Recipe of the Week

Potato Kale Soup

Video Link:  Recipe

Monday Message - Happy Halloween!

Now what?!  All of that Halloween Candy will be calling your children's names for weeks to come!

Teach your kids how to eat their Halloween candy in moderate amounts. Start by sitting down and talking to your kids about how much candy is reasonable for a day and when during the day they would like to have the candy. Agreeing on set parameters beforehand is important in helping your children feel like a part of the decision. When they get home from trick-or-treating, ask them to separate the treats into two piles: favorites and not-so-favorites. Allow them to enjoy some from each pile, according to the agreed upon plan.

Check out the full article here: Kids Eat Right Tips

If you have left over candy from passing out treats to trick-o-treaters you may want to set some parameters for youself too!  Another option would be to donate the candy to a local food bank or save it for Christmas Goodies. 

Try avoiding the temptations next year by passing out some of these items instead:

• Nickels & Pennies
• Pencils
• Hot Chocolate Packets
• Boxed Raisins
• Dark Chocolate covered Plums or Raisins
• Mints
• Mini-Pretzel Bags
• Temporary Tattoos
• Animal Crackers

Monday Message - Recipe of the Week

Pumpkin Recipes!

Whether you saved the "guts" from your pumpkin carving adventures this year or you head to the market to pick up a can of pureed pumpkin, be sure to check out these great pumpkin recipes!

Pumpkin Spice Oatmeal - Liz's Lemon Bowl

Whole Wheat Pumpkin Oatmeal Pancakes - Liz's Lemon Bowl

Toasted Pumpkin Seeds - Liz's Lemon Bowl

 Pumpkin Cheesecake Smoothie - Kids Eat Right

Roasted Pumpkin Seeds for my Military Brother's Week out in the Field!

Monday Message - Halloween Treats

Today's Monday Message comes to us from Kids Eat Right.  To see the original article click here.

Will a zombie, superhero or character from Monster High be knocking on your door this Halloween?
It's easier than ever to find Halloween treats to make kids happy while providing a health benefit. Grocery store shelves are stocked with kid-friendly favorites containing whole grains, extra vitamin C, 100-percent fruit juice and added fiber.
This year, consider mixing up the candy bowl with some of these items that kids might enjoy, even though they may be good for them. All of these items are available in easy to distribute snack-size packages, too.

• Whole-grain cheddar flavored crackers
• Fruit snacks made with 100 percent fruit with added vitamin C
• Fruit leathers made with 100 percent fruit
• Sugar-free gum
• Animal-shaped graham crackers made without trans fat
• Mini rice cereal treat bars
• Cereal bars made with real fruit
• Individual fruit cups
• Mini 100-percent fruit juice boxes
• Low-fat pudding cups
• Baked, unsalted bags of pretzels

Remember to read the labels when buying these treats to be sure they are the healthiest choices. For example, check to see that fruit snacks, fruit leathers, cereal bars and juice boxes are made with 100-percent real fruit; animal crackers are made without trans fats; and that cheddar crackers are made with whole grain.

Other options for your trick-or-treaters are non-food treats such as Halloween pencils, pens, stickers, tattoos and spider rings. If you just can't resist handing out candy, give bite-size candy bars.

Parents and kids should agree ahead of time on how much and when candy can be consumed each day. When they get home from trick-or-treating, have your children sort their candy into piles of "favorites" and "not so favorites" and let your children choose a few favorites to enjoy. As with any treat, candy can be a part of children's healthful eating plans—in moderation.

And don't forget what a workout trick or treating can be. Your kids can burn quite a few calories walking (sometimes in heavy costumes) and climbing up and down stairs!

Give trick-or-treaters a fun and healthy surprise this year. Recent research shows that when given a choice between treats and toys, kids prefer the toys. Here are some toy ideas:

• Temporary tattoos
• Stickers
• Plastic spider rings
• Super balls
• Plastic or wax fangs
• Party favors, like slide puzzles
• Noise makers or whistles

Looking for Halloween Recipe Ideas?  Try these with your kids!

Ghost Chips & Spider Dip

Juicy Mango Jigglers

Monday Message - Recipe of the Week

California Chicken Wraps

Recipe By: Elizabeth Arvidson, RD

Wraps have revived the somewhat weary sandwich, and with good reason. They can be filled with flavorful veggies, meat, and condiments and are ready to go at a moment's notice. This wrap also does double duty as an appetizer when it is cut into small slices.

Ingredients

1 pound boneless, skinless chicken breast halves
2 teaspoons dried rosemary or Italian seasoning or other favorite herbs
1 14-ounce can reduced-sodium chicken broth
1 7¼-ounce jar roasted red bell pepper, water packed, divided
1 medium-size green bell pepper, trimmed, seeded, and minced
4 ounces light cream cheese, softened
½ teaspoon garlic powder
½ teaspoon ground cumin
¼ teaspoon cayenne pepper
4 10-inch flour tortillas
2 cups (about 4 ounces) shredded romaine

Directions

Place the chicken, rosemary (or other seasoning) and broth in skillet; cover. Simmer for 15 minutes or until the chicken is cooked through. Cool slightly and slice into thin strips.
Mince half of the roasted peppers; set aside the other half. Combine the minced red and green bell peppers, cream cheese, garlic powder, cumin, and cayenne. Spread the mixture evenly over each tortilla. Place the chicken evenly among the 4 tortillas. Top with the remaining roasted peppers and romaine.
To assemble the wrap: Place the filling across the lower third of the wrap (or tortilla). Fold the bottom edge of the tortilla over the filling. Fold both the right and left sides inward. Continue rolling up tightly, tucking the ends in, and enclosing the filling. Place seam-side down on parchment wrap or foil, and then wrap it up. Cut in half diagonally. Slice each roll into 4 pieces just before serving. Secure with a to toothpick if necessary.

CookingTip

For faster assembly, substitute precooked chicken, available in the meat case.

Makes 8 Wraps

Recipe: Nutrition Facts