September 2, 2020

It’s Wednesday – What’s in Your Lunch?
It’s back-to-school time and whether your kiddos are virtually learning from home or back in their classroom, the challenge of what to feed them is always a reality. As parents, we struggle to find a balance between nutritious foods to fuel their mind and body, and ones they prefer which might not meet our standards. One bonus of virtual learning – If they’re eating at home, you don’t have to worry about packed lunch being traded! So often we wonder if the “better for you” foods we might include in lunch get eaten, thrown away, or traded. In an ideal world, it would always be the first option.

Enlist their help to prepare lunches and offer a variety of choices and guidelines for how/what to pack. Offer leftovers or bento-style mix and match items instead of a traditional lunchtime meal. As long as they’re getting something from most of the food groups you in good shape. Instead of the battle over sweets or treats being the hill to die on, make a choice to allow 1 SMALL treat with their lunch as long as they’ve served up most of the food groups from the options you’re comfortable offering.

And, check out our video for basics of building a good lunch that should give you some extra hints.

Dietitians Dish – August 31, 2020

Labor Day eats…without a lot of labor!

With so many everyday life changes happening during the pandemic, let us help you take the labor out of your Labor Day menu. Create a simple menu that takes advantage of in-season fresh foods and sale items. It’ll lessen the strain on your wallet and offer flavorful tastes of late-summer. And remember, a rainbow of color from a mix of produce items means a wide variety of immune-boosting nutrients.

The freshness of this salad makes it a great menu item for any occasion. With the majority of the time spend boiling a pot of water, it’ll be ready in less than 30 minutes. What’s not to like about that? So, put it on your menu while the fresh ingredients are available. You won’t be disappointed!

Fresh Corn, Cherry Tomatoes & Avocado Salad

Ingredients:

• 6 medium ears of corn, silks and husks removed
• 1/4 cup extra virgin olive oil
• 2 Tbsps. fresh lemon juice
• 1 tsp. Dijon mustard
• 1/4 tsp. ground red pepper
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 cups halved cherry tomatoes
• 1/2 cup finely chopped red onion
• 2 Tbsps. chopped fresh chives
• 1 large avocado, cut into 1/2-inch pieces
• 1/3 cup small whole basil leaves

Directions:

• Heat large covered saucepot of salted water to boiling over high heat. Add corn and cook 3 minutes or until corn is crisp-tender. Rinse corn with cold water; drain and cut kernels from cobs.
• In large bowl, whisk together oil, lemon juice, mustard, red pepper, salt and black pepper; stir in tomatoes, onion, chives and corn. Fold in avocado and basil. Makes about 6 cups.

August 29, 2020

Saturday Snacking… with Snack Boards!
Snack boards are a great way to get all the good stuff without slaving over a meal. They can be offered as an option for a family meal or a snack in between meals. You can serve up leftover veggies or fruits, bite-sized meats, cheese cubes, nuts, dried fruits, whole grain crackers, or whatever your family prefers. The options are only limited by your imagination. I would encourage you to consider creating a snack board with more than one option from each food group (fruit, vegetable, meat, dairy, and grain).

August 27, 2020

Thankful Thursdays
It’s that time of the week to take stock of who and what you’re grateful for in your life! Set aside some quiet moments in the morning or at night to really think on it. Starting your day with gratitude helps start your day with purpose. It brings a positivity to your mindset that will help overcome the struggles of the day. Waking up and starting the day with an intentional high is a great habit to get into, even if you just start it on Thankful Thursdays. I challenge you to evaluate how your day goes when you start it with gratitude as compared to when you don’t.

August 24, 2020

Beat the Heat with Meatless Mondays
Enjoy a meatless meal that doesn’t heat the house up! You just can’t beat the nutritional punch this amazing salad provides. It’s bursting with flavor and nutrients from berries and pecans. That’s a WIN-WIN. And, if you’re still planning for more meals at home this one comes together quickly for a lunch or dinner.

Blueberries – Vitamin C, Manganese and dietary fiber offer heart protective effects plus help to break down nutrients like fat, protein and carbohydrates.

Strawberries – Vitamin C, dietary fiber, folate and phytonutrients may protect against heart disease and arthritis.

Pecans – The combination of unsaturated fats, plant sterols, fiber and flavonoids make it a heart-healthy superfood.
Check out this flavorful salad recipe.