Breakfast

Here are some ideas to keep in mind next morning you find yourself looking for a delicious jump-start to your day:

Make your own yogurt parfait. Get a glass or bowl, add some low-fat yogurt, add granola (recipe to make your own below), put on your favorite fruit (bananas, sliced strawberries, berries, dried fruits), even top with nuts and honey.

Cook up an omelet. Add chopped peppers, onions, tomatoes, mushrooms, basil-- or create a breakfast sandwich by putting it between a piece of whole grain bread and a slice of low fat cheese

Instant oatmeal. Quick and easy to prepare, and it tastes good when you add berries, dried fruit, nuts, and honey!

Breakfast Sandwiches. These can be creative and good for on-the-go. Start with a whole grain tortilla and add low-fat cream cheese with fruit, peanut butter and banana slices, or a scrambled egg with peppers and vegetables.

Fruit smoothies. A refreshing and nutritious way satisfy hunger on the go, adding vitamins and fiber to your day. Blend fruit (frozen fruit can work here too!), ice, milk, yoguryjuice, Try out different combinations, like blueberry and peach, mango and strawberry, orange and papaya) to find your favorite combo.

Granola. A great on-the-go snack to keep on hand, mix with dried fruits, topped on yogurt, added to cereal, or eaten alone for a sweet treat. Start by preheating the oven to 325 degrees, and in a large bowl, combine 3.5 cups old fashioned rolled oats, along with 1/4 cup chopped pecans, 1/4 cup chopped almonds, 1/4 cup chopped walnuts (or any other kind of nuts you want to add) along with 1/4 teaspoon salt, 5 teaspoons vegetable oil, 5 tablespoons maple syrup, and 1/2 teaspoon vanilla extract. Mix together, spread mixture on a baking sheet and bake for 25-30, or, until golden brown.(Makes 4 cups; stores for up to 2 weeks at room temperature)

...and don’t forget to check out the websites below for additional breakfast recipes!

Resources:
http://www.livestrong.com/article/240595-ideas-for-a-healthy-breakfast-menu/

http://www.livestrong.com/article/291726-10-healthy-breakfast-ideas/

http://www.livestrong.com/article/337649-healthy-breakfast-fruit-smoothies/

http://www.cookinglight.com/food/quick-healthy/quick-breakfast-recipes-00412000070253/

Healthy Eatings!

-Anth249 H

Recipes (for the whole family!)

We all know how hard it can be to get in all those daily recommended fruits and veggies, but there are ways to incorporate them into your everyday meals in delicious ways. Vegetables can be thrown on a skillet, roasted on a baking sheet, added to stews and stir-frys, steamed, chopped in a salad, tossed in with pasta or rice, added to a wrap or sandwich- the possibilities are endless! Spice up salads light dressings, nuts, fresh fruits, lean meat.

In the following posts, be on the lookout for some basic meal ideas to get started.

Healthy Eatings!

-Anth249 H

Kitchen and Meal Prep

Before cooking, here are a list of some cookware, ingredients, and go-to items that are a good thing to keep on hand in the kitchen.

Cookware Essentials- it is a a good idea to have some basic kitchen utensils that many recipes may call for. Here are some items you make sure you have next time you make a meal:

skillet, cutting boards, dry and liquid measuring cups, pots, baking sheet, loaf pan, blender, microwave, strainer, paring knife, large knife, grater, whisk

Choice Items-1) to keep on hand in the cupboard:
peanut butter, rice (brown rice is a healthy alternative to white rice!), pasta (look for whole grain!), extra virgin olive oil, flour, sugar, baking powder, baking soda, aluminum foil and plastic wrap, honey, salt and pepper

2) in the fridge:
milk, cheese, yogurt, eggs, butter, jam/jelly, low fat mayo, ketchup, mustard

3) suggested spices to keep on hand:
basil, black pepper, cinnamon, garlic, ginger, oregano, salt

Things to keep in mind when cooking:

• when defrosting items
• if defrosting meats or fish, always use within 24 hours (you can’t refreeze them!)
• use microwave for easy defrosting
• handling meats:
• minimize your contact with raw meat; if your cutting board comes in contact with raw meat, be sure to wash it thoroughly before using it to cut vegetables and other items. Better yet, if you have more than one cutting board, designate each solely for either meat or produce.
• when cooking meat (chicken or pork), make sure you cook it all the way through (no pink on the inside)

With a good foundation, the prospect of eating more nutritiously becomes that much less daunting.

Healthy Eatings!

-Anth249 H

Utilizing Leftovers

Everyone wants to get the most out of their dollar, and with food the easiest way to do that is to buy in bulk and create meals that utilize leftovers. An easy way to make sure that you are getting the most out of your purchases is to plan a week’s menu around a couple staple food items. As stated before, many vegetables can be bought in season and then stored frozen or canned. This is a great way to buy items in bulk. Overall, there are a variety of menu ideas that can incorporate any leftovers to form an original meal. Here are a few ideas:

Chicken pot pie: utilizes the leftover chicken and broccoli very nicely. One would need to purchase pie crusts, any other veggies, and a simple gravy mix.

Sausage Jambalaya: would use leftover sausage and rice. One can easily purchase a spice packet for this meal and it’s as good as done.

Chicken soup: which would take the smaller pieces of chicken leftovers and broccoli can easily be included. Add noodles and any other veggies that you prefer.

Chicken stir fry: would use leftover chicken, rice, and broccoli. Add any other veggies such as carrots or water chestnuts. For a more colorful meal canned fruit can be added too, such as mandarin oranges or pineapple tidbits.

These are just a couple ideas to show how such meal planning should be planned in advance and can easily use every bit of food you purchase. The staple food of course does not only have to be a meat, it could be something such as potatoes or pasta. Along with being creative in your meal making combinations there are many sites that offer assistance in putting together a meal. For example LeftOverChef is a site where you simply put in the staple foods you would like to include for that week and it gives you menu ideas that can utilize that food. Planning weekly menus out in this manner saves time, wasted food, and money.

References:
http://www.lovefoodhatewaste.com/recipes

http://www.leftoverchef.com/

http://teriskitchen.com/leftovers.html

Healthy Eatings!

-Anth249 H

Getting Kids to Eat Healthy: Even More Ideas!

Another obstacle that parents find is getting their child to eat food that is healthy. As mentioned earlier, if there are a lot of options a child will eventually work out on their own what they like and don’t like. We would like to add to that that we think that if a parent only supplies healthy options there should be no problem for a child to like them. For example, buy large bags of carrots, apples, fruit cups, raisins, etc and have those sitting around and available instead of candy or chips. Another big part of getting kids to explore certain food options is to make it something they can interact with. For example, providing options where the child is able to make themselves a dish or use their imagination in creating will make healthy options fun. Here are some ideas to try with a child that would make healthy food fun!

• Ants on a Log: this is a classic for a reason. Celery stalks, peanut butter, and raisins. Let the kids build them on their own and they will enjoy eating it that much more, not even realizing the health benefits.
• Pizza Tortilla Chips: a healthier option to pizza is to make mini pizzas on tortilla chips. This recipe can be altered to anyone’s preference. Just provide healthy options such as shredded cheese, salsa, shredded leftover chicken or sausage, onions, or olives and let the imaginations run wild!
• Homemade Parfait: this can be made also depending upon the kids taste variation. Frozen or dried fruit can be put on top of yogurt. If one wants to get more creative you can supply different types of cereal to put on top (ex: Honey bunches of Oats or Cheerios). Some people like to add honey, others graham crackers… all up to personal preference.

Again, kids love to explore so the best a parent can do is to provide healthy food and allow the child to do the rest and figure out what they want. If you want there are always websites that have tons of fun, creative snack options to show your kids to get their creative juices flowing. My personal favorite is the banana dog (peanut butter and banana sandwich made to look like a hot dog).

References:

http://recipes.kaboose.com/afternoon-snacks.html

http://www.momswhothink.com/kids-recipe/kids-recipes-a-to-z.html

Healthy Eatings!

 -Anth249 H

Picky Eaters

For student parents, making healthier food choices can sometimes be only half the battle, for perhaps an ever greater obstacle to overcome is getting your child to actually try newer, healthier foods. We all know that children can be some of the most reluctant “food explorers”. Nearly two thirds of parents describe at least one problem with their child’s eating habits (according to a study in Contemporary Pediatrics). And while such pickiness does not immediately result in drastic nutritional problems, modifying these habits as early as possible will give your child a more well-rounded diet, while relieving some stress on parents as well.  The following are just a few strategies suggested to combat picky eating.

• Don’t push you children too hard. Forcing may just lead to an even greater aversion to the food at hand. Simply suggest they try the food first, even if it be just one bite.
• Praise, Praise, Praise! Positive reinforcement is always a good strategy, again, even if your child takes just one bite.
• Set an example. Don’t give them another reason to not want to try the food! That being said, make healthy choices that the whole family may enjoy.
• Give non-food alternatives. Sometimes pickiness doesn’t even have to be about the food. Does your child have a favorite plate? A certain way he/she wants their food cut? Humor these little idiosyncrasies. It may be extra work, but if the difference between getting your child to try a healthier food is something as simple as the color of the dish, then it may just be worth it.

Picky eaters can be a drain on parents in various ways, so combating such problems are imperative for establishing good eating habits. Of course, pickiness may just fade with time. With this in mind, as stated before, remember not to overwhelm yourself with getting your child to try certain foods. Perhaps the best strategy is to always give (healthy) alternatives and variety. Give your children the chance to make their own decisions and discoveries. As long as it’s relatively healthy, you can’t go wrong!

Resources:

http://www.parenting.com/gallery/7-picky-eater-solutions?cid=tgchannel

http://www.mayoclinic.com/health/childrens-health/HQ01107

Healthy Eatings!

-Anth249 H

Kid-Friendly Recipes

Looking for new ways to shake up your daily menu, especially for your kids? Well there are a plethora of websites out there geared towards kid-friendly recipes. However, to make things a little easier, we have compiled a modest list of sites especially concerned with healthy meal prep. From so called “superfoods” for children, to sneaking in vegetables, to simple after-school snacks, feel free to explore and find the recipes that work best for your child and your lifestyle. Remember, be creative with your eating. Living nutritiously never has to be boring!

Resources:

http://www.parenting.com/article/sneak-in-healthy-food

http://www.parenting.com/gallery/healthy-kids-snacks

http://www.myrecipes.com/kids/

http://www.eatingwell.com/recipes_menus/collections/healthy_eating_kids

Healthy Eatings!

-Anth29 H