October 14, 2020

Wellness Wednesday
Keeping wellness for kids in mind means getting a balance of nutrients and trying to include more servings of fruits and vegetables. If your kids are open to trying things and enjoy their fruits and veggies, then count yourself lucky! For many families, it’s a challenge to get enough servings and a variety so that the body gets many nutrients. Eating a rainbow of color is one tip I’ve often suggested, because the color of fruits and veggies has an impact on the types of nutrients it contains and their nutritional value.

If your child is picky and it’s a challenge to get them to eat a variety (or any) fruits and veggies then it’s always helpful to get some new ideas to try. Seasonally, their interests might change because the options for fruits and veggies change. Getting out to pick your own at a local farm or growing your own can help build their interest. But, when those things aren’t possible, you can find recipes that include (not necessarily hide in a sneaky way) more produce. Mushrooms can be blended with ground meat. Pureed squash can be added cheese sauce for Mac & Cheese. Carrots and zucchini can be ground up and added to meatloaf or meatballs. There are MANY ways that you can try to bump up the servings they consume without taking away the things they enjoy and agree to eat. But, it’s important to start slowly, and be honest so they don’t stop trusting you all together.

Here’s some info for adding more during the Fall, based upon what is in season.

October 8, 2020

Thirsty Thursday – what is your (non-alcoholic) beverage of choice?
When we think about wellness, staying hydrated and not consuming too many calories from beverages are key points. But how do you find balance and enjoy some flavorful beverages in moderation? I do enjoy juices from time to time, to break up the monotony of water. But, you can always get creative with how you flavor water to keep it from being boring. Freeze some fruits in ice and add them to chill your water. Or, infuse with fruit in the refrigerator. In place of water, try mixing it up with unsweetened tea. You can choose bottled or fresh-squeezed juice and add a splash to your water. It will offer a subtle flavor and a hint of sweetness.

You can also go all-in with squeezing your own juices to enjoy in between plain water. Watermelon is naturally sweet with a high water content. You can blend it up and then pour through a strainer to make “agua fresca”. Watermelon water is high in lycopene. Whether you enjoy it pure or add it to other ingredients, it’s a versatile option! Make a festive beverage the whole family can enjoy – Watermelon Grape Fizz!

Image courtesy of Watermelon.org.

October 6, 2020

Cook Once, Eat Twice Tuesday!
Simplify day 1 by using a slow cooker to cook dried beans. Add seasonings to give you the flavor profile you want. They make a great side dish or can be included in another recipe. Then, use them again during the week (day 2) in a different recipe. For example, black beans can be pureed into a hummus or bean dip to each with cut veggies or pita chips for a snack. You can also incorporate cooked black beans in a meatless burger. Top a Southwest salad or pizza for some added protein. There are many great ideas in InSeason magazine. This article features these fabulous ideas for black beans, but you can really use any dried bean you prefer. They are all a great source of fiber, which benefits digestion, diabetes, heart disease and many other health conditions.

Dietitians Dish – October 05, 2020

How do you make an all-in-one meal!

STUFF IT!

Potatoes have gotten a bad reputation through years of low-carb dieting. There are too many myths still keeping them from the dinner table. The fact is, they are highly nutritious and delicious! Idaho® potatoes are certified as heart-healthy by the American Heart Association. Their potassium helps with blood pressure, while other nutrients and vitamins keep the body fueled up! As a fat-free and cholesterol-free food, their dietary fiber helps keep you full long after the meal. Did you know, potatoes are naturally gluten-free? All-in-all, they are a healthy part of a plant-based diet

Baked potatoes offer a great base for an all-in-one meal. Use your imagination (or a recipe site for inspiration) for ideas on how to stuff all your food groups into a baked potato! The Idaho Potato Commission is a great place to start. This stuffed baked potato serves up vegetables, protein and dairy. Just add some fruit and a whole grain roll on the side and you’ve got a complete meal.

Savory Stuffed Idaho® Spuds

Ingredients:

• 4 large Idaho® Potatoes, baked
• 1 1/2 cups fresh broccoli florets
• 1/2 cup sliced fresh mushrooms
• 1/4 cup sliced green onion
• 1/4 cup chopped sweet red pepper
• 1 cup fully-cooked lean turkey or lean ham (optional) diced

• 1/2 cup non-fat plain yogurt
• 1/4 cup skim milk
• 2 tsps. cornstarch
• 1 tsp. Dijon-style mustard
• 2 tsps. grated Parmesan cheese
• Dash of nutmeg

Directions:

• In a 1-quart microwave-safe casserole dish, combine broccoli, mushrooms, green onion, red pepper and 2 teaspoons water. Micro-cook, covered, on HIGH for 3 to 5 minutes or until vegetables are tender. Drain well.
• Add the turkey or ham (if desired). Cook, covered, on HIGH 2 to 3 minutes or until heated through.
• Stir together yogurt, milk, cornstarch, mustard and nutmeg. Add to broccoli mixture. Cook covered on HIGH 2 to 4 minutes or until mixture is thickened, stirring every 30 seconds.
• Spoon over hot potatoes. Sprinkle with Parmesan cheese.

Recipe and photo courtesy of the Idaho Potato Commission.

October 3, 2020

Stock Up Saturday!
One key to eating better and not wasting a lot of money on fast food (which doesn’t tend to be all that fast) is keeping a stocked pantry and freezer. Check out the sales circular for items that would be good to buy in greater quantity and keep on hand. When stocking up on canned goods, try for ones identified with lower sodium or no salt added. Think veggies, soups, fish, beans, etc.

Fill the pantry with brown rice, quinoa and other grains; pasta, dried beans and other shelf-stable goods that can be stored for a long time. The nice thing is that when you have some time, you can cook them in large batches and freeze the extra. It helps to reduce cook time for a future meal. Having cooked rice frozen in a single serving can make it easy to build a grain bowl. Just top it with fresh, frozen or canned ingredients, some lean meat or beans and the crunch of nuts or seeds. Add some flavor with a drizzle of dressing or marinade.

Using pantry and freezer stock for quick meal ideas is a great kitchen hack! For more ideas on how to stock the pantry, check out Healthy Pantry Essentials.