Do you have a picky eater at home? It’s always a challenge to get kids to eat healthy, but studies have shown that if you involve your child in the meal prep, they are more likely to eat what they prepare. Plus it gives them something productive and fun to do during times while they are homebound.
In this video, Juliauna (age 5) makes Zucchini Pizza Boats with just a little help from her mom. And, at minute 2:31 you can see how much she loved what she made.
FoodHero.org is a fantastic website where you will find kid-approved, budget-friendly and healthy recipes. Plus you will also find meal ideas and shopping tips. Funded by Oregon SNAP-Ed (Supplemental Nutrition Assistance Program Education), they help Oregonians improve their health by increasing their consumption of nutritious foods.
Their website makes it easy to search for recipes that incorporate foods you already have in your home with a section where you can search recipes by ingredients. While supervision by a parent or caretaker is necessary for cutting and cooking, many of the recipes are easy for kids to make with very little help or direction. They also have coloring pages to help your children learn about the ingredients they are using.
We will all remember the Spring of 2020 because of the stay at home restrictions put in place to help stop the spread of disease. To make the most of the time, we offer you these tips to stay healthy while staying home.
Eat Well. Our bodies need the best fuel every day, and this is a great time to focus on healthy food choices. Eating a balanced diet, which includes lean proteins, fruits, vegetables, dairy and whole grains, can help keep you healthy. And, it’s easy! Use the USDA’s MyPlate app as your guide. Think about food groups when planning meals and snacks. Try for at least two food groups for a snack – fruit and cheese, for example – and at least three for a meal – whole grain pasta, tomato sauce with added vegetables, and lean ground beef. Pour a glass of milk to round out the meal.
Drink plenty of fluids. Your body depends on fluids to survive, and most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. Water is recommended, but when you want something different, consider drinks that won’t add unnecessary sugars to your diet, like milk. Milk not only tastes great, it also is an affordable, excellent source of 9 essential nutrients. And, did you know that three of the nutrients – vitamin A, vitamin D, and protein – are essential for a healthy immune function?
Get fresh air. While doctors don’t typically prescribe sitting on your porch to cure an ailment, they do say that stepping outside can help to impact both our physical and mental health. Open a window, take a walk, or sit on your porch. “Taking a short break outdoors can leave you feeling refreshed and more energized to get back to your daily tasks,” says Dr. Jimmy Johannes, a pulmonologist at Long Beach Medical in this article. Plus, it’s easy to keep a safe “social distance” outdoors!
Keep moving. Just because the gyms are closed doesn’t mean you should stop your exercise routine. Use this time as an opportunity to try something new. Many gyms are offering online classes, and many at home programs are offering free trials. Who knows? Maybe now is the time to start training for your next 5k or marathon. It starts with the resolve to keep moving. Need to get started? The Department of Health and Human Services offers physical activity guidelines and practical ways to be active on their website.
Get plenty of sleep. Getting a good night of sleep not only helps you feel and think better, it can also help you manage stress. Start with a healthy evening routine. Turn off the screens, including your phone, an hour before bed and pick up a good book, meditate, write, play music or find another relaxing activity that will settle your brain. Being “stuck” at home does mean you have an opportunity to binge-watch your favorite television show, just consider that getting 7 to 9 hours of sleep will help you stay healthy.
Do something good. Times are stressful. People are uncertain, confused and cooped up. A great way to help manage your own stress is to take time each day to do something for someone else. Check on a neighbor, share a roll of TP, call a parent or grandparent, sew some masks for healthcare workers, or donate funds to your local food bank. While you are at it, thank a farmer for continuing to produce food for your family. Even doing something small for someone else will boost your mood- and theirs too!
Start your 4th of July off right with this tasty red, white, and blue fruit, yogurt, and cereal pie.
Serves 10
Dietitian’s Tip: This Breakfast Greek Yogurt Pie will add dairy protein, healthy fruits, and whole grains to your day.
INGREDIENTS
5 cups bran flakes cereal
½ cup chopped walnuts
6 tablespoons unsalted melted butter
4 tablespoons honey
6 (5.3 oz.) cups of plain, nonfat Greek yogurt
2 ½ cups fresh fruit (sliced strawberries, blueberries, raspberries or pomegranate seeds)
INSTRUCTIONS
Preheat oven to 350 degrees.
Add cereal and nuts to food processor bowl and pulse about 10 times until combined.
Transfer cereal and nuts to large bowl. Drizzle with the honey and melted butter.
Mix well and press into 9 inch pie pan.
Place pie pan in the oven and bake about 8 minutes until just starting to brown.
Transfer to wire rack and cool. Shell can be made 1-2 days in advance if desired.
When ready to serve, fill with yogurt and top with strawberries and blueberries.
NUTRITIONAL FACTS
Per serving: 250 calories, 12 g total fat, 5 g saturated fat, 29 g carbohydrate, 12 g protein, 4 g fiber, 174 mg sodium, 296 mg potassium, 50 mg magnesium, 121 mg calcium
Have a relaxing “float” through summer with this idea for a treat with less sugar and calories. Of course you can always make it more indulgent by using your favorite soda flavor.
Serves 1
Dietitian’s Tip: These floats made with sparkling mineral water will contribute less sugar and calories to your diet than traditional floats.
INGREDIENTS
1 scoop (½ cup) vanilla ice cream
2 tablespoons of your favorite mashed berry or fruit
6 oz. sparkling mineral water
INSTRUCTIONS
Mash frozen or fresh fruit.
Add ice cream and fruit to glass.
Add sparkling water to glass.
Serve with a wide straw and a spoon.
NUTRITIONAL FACTS
147 calories, 7 g total fat, 5 g saturated fat, 18 g carbohydrate, 3 g protein, 1 g fiber, 91 mg sodium, 179 mg potassium, 15 mg magnesium, 98 mg calcium
Rumor has it the ice cream float was invented in 1874 when an entrepreneur ran out of ice for the flavored drinks he was selling and added ice cream. READ MORE
Food Hero has a wealth of easy to make, nutritious recipes to liven up your summer days. Here is an easy summer lunch idea for the kids … or yourself.
Serves 4
Dietitian’s Tip: This recipe is a great addition to a healthy diet serving up dairy protein, fruit, vegetables, and whole grains. Come up with your own combination using different fruits and vegetables.
INGREDIENTS
4 medium whole wheat tortillas
1 cup grated cheese (try cheddar, jack, or pepper jack)
1 cup pear slices (fresh or canned/drained)
½ cup finely chopped green or red peppers
2 tablespoons minced onion (green, red, or yellow)
INSTRUCTIONS
Lay two tortillas on two plates.
Divide the cheese between the two tortillas.
Divide the pears, peppers, and onion between the two tortillas.
Top with remaining two tortillas.
Heat a skillet or griddle to medium (300 degrees in an electric skillet). Place one quesadilla in pan. Cook 2-4 minutes, or until bottom of quesadilla begins to look a little brown.
With large spatula, gently turn the quesadilla over and cook the other side until a little brown, 2-4 minutes.
Gently slide quesadilla onto a plate. Cook the second quesadilla.
Cut each cooked quesadilla into 4 pieces and serve.
NUTRITIONAL FACTS
Per serving: 250 calories, 8 g total fat, 3.5 g saturated fat, 31 g carbohydrate, 11 g protein, 4 g dietary fiber, 400 mg sodium
Serve on toasted slices of Italian or French bread. A light, refreshing appetizer for your summertime parties.
Serves 6
Dietitian’s Tip: A great way to get a boost of dairy protein with 11 grams of protein per serving.
INGREDIENTS
2 cups 2% fat cottage cheese
1 cup coarsely chopped fresh tomatoes
¼ cup chopped fresh basil
¼ cup toasted slivered almonds
5-6 cloves garlic, peeled and minced
½ teaspoon ground black pepper
INSTRUCTIONS
Coarsely chop the tomato.
Chop the fresh basil.
Mince the garlic cloves.
Toast the slivered almonds until lightly brown in a skillet over medium heat. Watch them carefully.
Combine all ingredients and blend well.
Serve on toasted bread of your choice.
NUTRITIONAL FACTS
Per serving: 115 calories, 6 g total fat, 1 g saturated fat, 6 g carbohydrate, 11 g protein, 2 g fiber, 317 mg sodium, 201 mg potassium, 29 mg magnesium, 108 mg calcium
This Italian-inspired creamy dessert is the perfect end to any meal, and toppings are customizable to every season.
Serves 8
Dietitian’s Tip: Top with
Seasonal fresh fruit, such as berries or chopped peaches (frozen works, too.)
Mint leaves and canned mandarin orange segments
INGREDIENTS
2 cups 1% low-fat milk
1 cup low-fat buttermilk
2 packets unflavored gelatin
1 cup fat-free plain yogurt
1/3 cup mild honey
1 tablespoon fresh lemon juice
½ teaspoon vanilla extract
½ teaspoon lemon zest
INSTRUCTIONS
Pour milk and buttermilk into a small saucepan. Sprinkle gelatin over the milk. Let sit for 1 to 2 minutes to soften.
Turn stove heat to low, heat milk and gelatin, stirring constantly to melt gelatin, about 6-8 minutes. Remove from heat.
In a large bowl, combine yogurt, honey, lemon juice, vanilla, and lemon zest. Pour in warm milk. Stir to combine and remove lumps. To make smooth, you can blend with an immersion blender or a blender.
Pour Panna Cotta into serving vessel – a large bowl, pie plate, or individual cups. Refrigerate until firm or overnight. The size of the container will impact this but it could be at least 4 hours.
Top with fruit such as blueberries, chopped strawberries, or cooked rhubarb.
NUTRITIONAL FACTS
Per serving: 98 calories, 1 g total fat, 1 g saturated fat, 19 g carbohydrate, 5 g protein, 0 g fiber, 107 mg sodium, 220 mg potassium, 16 mg magnesium, 169 mg calcium
Choose milk, buttermilk and plain yogurt in the fat level (fat-free, low fat, reduced-fat or whole) that best fits your personal health goals.
Word on the street is there’s going to be a pretty big football game televised this Sunday. One might even call it “super,” with the express written consent of the National Football League, of course.
No plan yet for your big game watch party? Kick it off with this artichoke dip that’s sure to score points with your guests. It’ll be super in a bowl, or on a plate, and will stand apart in a crowded field of game day snacks and appetizers.
Yields 2 cups
Dietitian’s Tip:
Scoop onto crunchy carrot sticks, cucumbers, radishes, or jicama
Serve with whole grain crackers
Dip left over? Spread on whole grain toast for a healthy snack
INGREDIENTS
1 ½ cup plain Greek-style yogurt or plain yogurt, strained*
1 cup canned water-packed artichoke hearts, drained, patted dry, chopped
¼ cup grated parmesan cheese
2 tablespoons fresh jalapeno chili, minced
½ teaspoon salt
¼ teaspoon black pepper
INSTRUCTIONS
Mix ingredients together. Cover and refrigerate a couple hours before serving.
Follow the link to LiveBest for directions to strain plain yogurt.
NUTRITIONAL FACTS
Per ¼ cup serving: 57 calories, 1 g total fat, 0.5 g saturated fat, 6 g carbohydrate, 4 g protein, 1 g fiber, 228 mg sodium, 168 mg potassium, 16 mg magnesium, 123 mg calcium
Try this delicious, hearty chili on a cold, wintery day or any day.
Serves 8
Dietitian’s Tip: To help you meet your DASH daily goals, here are suggestions for foods to eat with this hearty chili:
Whole grain crackers or a slice of whole grain bread
Salad with leafy greens, carrots, cucumbers, and a sprinkle of nuts and a drizzle of olive oil
For a simple dessert or snack later on, choose fruit.
INGREDIENTS 1 tablespoon oil
1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
1 onion, chopped
1 ½ teaspoons garlic powder or 6 cloves garlic
2 cans (15.5 ounces each) white beans, rinsed and drained
1 can (14.5 ounces) chicken broth
2 cans (4 ounces each) chopped mild green chilies
1 teaspoon ground cumin
1 teaspoon dried oregano leaves
½ teaspoon pepper
¼ teaspoon cayenne pepper
1 cup (8 ounces) nonfat sour cream
½ cup nonfat or 1% milk
INSTRUCTIONS
Heat oil in a large saucepan. Sauté chicken, onion and garlic powder until chicken is no longer pink inside.
Add the beans, broth, chilies, and seasonings.
Bring to a boil. Reduce heat. Simmer uncovered for 30 minutes.
Remove from the heat. Stir in sour cream and milk.
Refrigerate leftovers within 2 hours.
NUTRITIONAL FACTS
Per serving: 260 calories, 4.5 g total fat, 1 g saturated fat, 40 g carbohydrate, 23 g protein, 6 g fiber, 220 mg sodium, 855 mg potassium, 86 mg magnesium, 175 mg calcium
