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Archive for April, 2009

Eating an OrangeBusy morning schedules are often to blame for skipping breakfast. Try one of these quick breakfast options that are packed with nutrients:

 

  • Ready-to-eat cereal topped with sliced banana and yogurt.
  • Bran muffin and yogurt topped with berries.
  • Peanut butter or hummus on whole-wheat toast and milk.
  • Cheese pizza and a glass of orange juice.
  • Toasted whole-wheat waffle topped with fruit and yogurt.
  • Lean ham on a toasted English muffin with vegetable juice.
  • Breakfast wrap with cut-up fresh or canned fruit and low-fat cream cheese rolled in a whole-wheat tortilla with chocolate milk.

 

Breakfast can be any food you like, even a slice of pizza! Start the day with good nutrition and you’re off to a great start!

 

Taken from www.eatright.org     

Produced by ADA’s Public Relations Team

February 9, 2006

 

Try this recipe found in the May 2008 issue of Everyday Food Magazine for a quick breakfast taco!

 

Tex-Mex Breakfast Tacos

Serves 2        Ready in 10 minutes

 

4 large egg whites

Coarse salt and ground pepper

1 teaspoon vegetable oil

2 corn tortillas (6-inch)

¼ cup store-bought salsa

¼ avocado, diced

2 scallions, thinly sliced

2 teaspoons fresh lime juice

Chopped fresh cilantro (optional)

 

In a bowl, whisk together egg whites and 2 tablespoons water; season with salt and pepper. In a non-stick skillet, heat oil over medium.  Add egg mixture; cook, stirring with a rubber spatula, just until set, 2 to 3 minutes.

 

Wrap stacked tortillas in a damp paper towel; microwave on high for 10 seconds.  Dividing evenly, top one half of each tortilla with eggs, salsa, avocado, and scallions.  Sprinkle with lime juice, and if desired, top with cilantro; fold and serve.

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school-steps-familyThinking about your kids in the kitchen may conjure up images of messes, kids with sharp knives, and the entire contents of your refrigerator out on the counter and tables. But you may be surprised to find that putting the entire family to work in the kitchen can be a safe and enjoyable family-bonding experience.

The kitchen is a great place to make memories. The key to success is to give kids tasks that are appropriate to their age and skill level. In addition to being fun, cooking as a family provides a perfect opportunity for you to teach your kids anything from measuring and counting to basic food preparation skills and nutrition lessons.

If you get the entire family involved in making dinner, it will be on the table a lot quicker. You’ll be able to instill healthier eating habits. Kids will also improve their self-esteem because they’ll be proud of themselves when they helped make the meal that everybody is going to eat! What’s more, getting the kids in the kitchen can help them learn to cook, love and most importantly eat healthy foods that they weren’t open to trying before.

But cooking together isn’t everything – eating together is really the key to building traditions that will keep your family healthy and happy.

It may be hard to believe, but there was a time that family dinner was a nightly ritual in the US. But with long hours at work, hectic schedules and after-school activities that conflict with dinner time, it’s become hard for families to have dinner together. Today, only 30-40% of families eat at least 5 meals a week together.

However, some recent research studies show just how important regular family dinners are:

Ø   Teens who eat with their families at least 5 times a week are 40% more likely to get A’s and B’s, 42% less likely to drink alcohol, 59% less likely to smoke cigarettes, and 66% less likely to try marijuana.

 

Ø   When families tell stories and have long discussions around the table, family dinners become one of the most important components in helping kids develop language skills.

 

Ø   Adolescent girls who frequently eat with their families in a positive atmosphere were less likely to have eating disorders in their teenage years. 

 

Ø   Kids who eat with their families are more likely to eat more fruits and vegetables, grains, fiber, vitamins, and minerals and less likely to consume fried foods, foods high in saturated fat and soda. 

 

So tonight, get everyone together to cook and eat a tasty and healthy dinner – you’ll all be glad you did! 

 

Taken from http://www.meatlessmonday.com

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corn on the cobDo you find yourself only making corn and potatoes as the vegetable part of your family’s five-a-day intake?  Do you wonder if corn offers any nutritional value to your family’s diet?  Well, it is true that corn does not offer a lot of vitamins and minerals.  In fact if offers just a small amount of vitamins A and C and some iron.  It also offers a small amount of protein.  But, new research has shown that corn offers a large amount of antioxidants that are essential for your family’s health!  Remember antioxidants – the compounds in fruits and vegetables that fight off diseases like heart disease and cancer?


Well, corn is full of them. Specifically lutein and zeaxanthin which eye doctors are raving about. In fact, corn is one of the best non-green sources of these antioxidants. Fresh corn is best, although canned corn also offers these important disease fighting compounds. In addition to warding off heart disease and cancer, these specific antioxidants may help protect against the sun damage that leads to skin cancer and colon cancer! 

 

So pick up some corn on the cob from your local farmer’s market or grocery for dinner tonight! 

 

Ever tried to grill corn? Grilling is a great way to prepare your corn and keep from adding heat to your kitchen. 

 

Grilled Corn on the Cob

 

6 ears corn

6 sheets aluminum foil

6 tablespoons butter

Salt and pepper, to taste

 

Preheat an outdoor grill for high heat and lightly oil grate.

Peel back corn husks and remove silk. Place 1 tablespoon butter, salt and pepper on each piece of corn. Close husks.

Wrap each ear of corn tightly in aluminum foil. Place on the prepared grill. Cook approximately 30 minutes, turning occasionally, until corn is tender.

 

Nutrition info Source:  Giant Book of Kitchen Counter Cures; Karen Cicero and Colleen Pierre, M.S., R.D.

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