Sunday Family Dinner

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IMG_2605One of my favorite childhood memories comes from my Italian heritage; the importance of a delicious family dinner every Sunday.   From an early age my mom, pop pop, and cousin Angie taught me the importance of whole, fresh, handmade foods and sharing it with family, friends, or those in need.  As a busy mom of 2 and dietitian, I also hold these ideals close to me, but I also need any help I can get when it comes to saving time, money, and healthy eating.  My answer: Sunday Family Dinner.

I utilize Sunday afternoons for prepping, cooking, and spending time with family and friends.  I do this with the idea in mind that I am making enough to also create meals for the rest of the week.  This saves time, stress, and money. I find that 2-2.5 hours on Saturday or Sunday can make healthy eating a breeze all week long.

To give an example I am taking you to my kitchen this past Sunday and taking you back to my delicious roots, Italian food!!

The Menu: IMG_2583

Zucchini noodle salad

Homemade vegetarian lasagna

Marinara with turkey meatballs

Roasted citrus chicken with fennel and carrots

Whole grain baguette

This is a lot of food, but it only took me about 2.5 hrs of work and now we coast through the week. On Sunday we eat a little of everything and package the rest for later in the week.

                Meatless Monday: Vegetarian lasagna (leftover) and steamed green

                                                   beans

                Tuesday: Zucchini noodle salad (leftover) and baked salmon

                Wednesday: Roasted chicken (leftover) and mashed potatoes

                Thursday: Spaghetti squash with meatballs and marinara (leftover)

 

Recipes similar to what I make can be found on our Pinterest page. https://www.pinterest.com/banisternutriti/sunday-dinner/

These meals totaled to approximately $75.  Therefore, for a week of healthy foods my total grocery bill for a family of 4 was $150. This is the same cost as ordering a fast food meal/person 6 times.  Fast isn’t cheaper than cooking healthy foods.  I would pick 21 delicious, healthy meals over 6 fast meals per week any day.   –MVC

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Aphrodisiac Salad with Orange Vinaigrette

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The ‘magic’ ingredient in this salad is ‘arugula’ which the Romans, centuries ago believed had qualities of being a sensual enhancer. Please keep in mind there have been no current controlled trials testing this theory. You might want to conduct your own trials—it could motivate you to increase your intake of this healthy leafy green.

No matter what your reason for adding arugula to your diet, it has many health benefits including: rich sources of phytochemicals to combat cancer, great sources of folic acid, vitamins A, C, and K, provides a boost for bone and brain health, and it provides an array of minerals with high sources of iron and copper. Arugula has a peppery flavor. In addition to salads try adding arugula to pasta, sandwiches, wraps and soups or blend it into a delicious spicy pesto.

I am sharing a recipe for a salad using arugula which I have made a couple times in the past month for guests. Pairing arugula with roast beef, fresh beets, and Orange Vinaigrette dressing made a great combination.

Salad Recipe

Ingredients:

3 small beets, trimmed791

8 cups loosely packed arugula

Orange Vinaigrette (recipe below)

1 (4-ounce) slice low-sodium deli roast beef, cut into strips

½ cup (2 ounces) crumbled goat cheese

2 tablespoons pine nuts, toasted

Preparation:

  1. Place beets in a microwave-safe bowl; add enough water to come halfway up sides of bowl. Cover with plastic wrap; vent. Microwave at HIGH 8 minutes or until tender; drain and cool. Peel and slice into wedges.
  2. While beets cook, combine arugula and Orange Vinaigrette (recipe below), tossing gently to coat. Arrange mixture evenly on each of 4 plates. Top evenly with beef, beets, cheese, and nuts.

The first time I cooked a lean rump roast in my crock pot, then cut it into ½ in thick strips to place on the salad. The second time I was short on time so I purchased deli roast beef and asked them to slice it ½” thick then I cut it into strips for the salad.

Orange Vinaigrette Recipe

Ingredients:

1 orange

2 tablespoons white wine vinegar

1 tablespoon minced shallots

2 teaspoons Dijon mustard

¼ teaspoon sugar

2 tablespoons olive oil

Preparation:

  1. Grate 1 teaspoon orange rind; squeeze 2 tablespoons juice from orange over a bowl.
  2. Combine orange rind and juice, white wine vinegar, and next 3 ingredients in a small bowl, stirring well with a whisk. Slowly add oil, stirring well with a whisk.

Whatever your reason or test trial for preparing this salad, enjoy! CB

Make the Most of Your Smoothies

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Making smoothies can be fun but sometimes it can be a challenge to come up with the right ingredient combos.  Smoothies can be a quick and easy way to incorporate more fruits and/or vegetables into your diet.  They’re simple and kids love them too!  With unlimited combinations, here are some ingredients that work (and taste) best!  Following the ingredients below, is the ultimate smoothie recipe!

Best Fruits:

  • Berries
  • Mangos
  • Pineapple
  • Peaches
  • Bananas
  • Apples
  • Melons
  • Cherries
  • Apricots

 Best Vegetables:

  • Carrots
  • Kale
  • Spinach
  • Avocados
  • Cucumbers

Smoothie Additives for Flavor/Nutrition:

  • Flaxseed
  • Chia seed
  • Old fashion oats
  • Cinnamon, nutmeg, or ginger
  • Vanilla
  • Coconut water
  • Unsweetened cocoa powder

Best High-Protein Ingredients:

  • Non-fat plain yogurt
  • Non-fat milk
  • Tofu
  • Natural peanut butter
  • Almond butter
  • Soy milk
  • Plain, high protein almond milk

Ultimate Smoothie Recipe:

½ C Liquid (almond milk, skim milk, coconut water, etc.)

1 C frozen banana slices

½ C other frozen fruit

1 C greens (spinach/kale)

1/3 C protein (tofu, Greek yogurt, etc.)

 

Feel free to comment below with any ingredients you love to use that aren’t listed here!  We would love to hear your feedback! SY

On the Go-Be Smart, Eat Smart

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Wake up. Get the kids ready for school. Take the kids to school. Go to work. Work all day. Pick the kids up. Grocery shopping. Soccer practice. Piano lessons. Bedtime battles. Sleep, and repeat! Being on the go all the time and eating out frequently can make it hard to stay on track with eating healthy. Larger portions and too many extras can make it difficult to stay within calorie needs. Use these tips when making choices next time you’re eating away from home.

  • Consider your drink. Choose water, fat-free or low-fat milk, unsweetened tea, or other drinks without the added sugar.
  • Savor a salad. Start your meal with a salad packed with vegetables to help you feel satisfied sooner. Always ask for the dressing on the side and try to use a minimal amount.
  • Share a main dish. Try splitting a main entrée with friends or family members.
  • Pack your snack. Pack fresh fruit, sliced vegetables, low-fat string cheese, or unsalted nuts to eat on road trips. No need to stop for food when you pack ready-to-eat snacks.
  • Fruits and vegetables! Stir-fries, kabobs, or vegetarian options are usually full of vegetables. Stay away from creamy sauces or heavy gravies. Select fruits for dessert.

  • Compare calories, fat, and sodium.     A lot of menus now include nutrition information. Look for things that are lower in calories, saturated fat, and sodium. If the nutrition information is not on the menu, ask your server if they have one in the back.
  • Quit the “clean your plate club”. When you start to feel full, STOP. Take leftovers home in a container and chill in the refrigerator as soon as possible.

We know that being busy can make it tough, but following these simple tips can keep you on the right track for healthy eating! sy

Let’s Talk Diabetes: The Finger Prick

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If you’re just starting to check blood glucose levels you might think, “Ouch! This kind of hurts…” I promise it gets better but when I first started having to check my blood glucose levels I hated it. The anticipation of the needle actually poking me drove me crazy. At the beginning, I would cry and become so frustrated with myself.  I knew I was being a baby about it but it was scary and different.

Leveling out your blood glucose levels can be really hard when starting out.  Your body is adjusting to insulin and you’re trying to figure out your insulin to carb ratio and your sensitivity and everything else there is to know about diabetes.  It can be extremely overwhelming!

With that being said, the best way to work those things out faster is to make a habit of checking your glucose levels often. I know sometimes it’s hard to quit everything you’re doing to check but it’s a must. Without a record of your blood glucose levels, doctor’s and diabetes educators will have a hard time helping. Most doctors recommend checking your glucose 4-6 times/day; always before snacks and meals and especially if you’re feeling like you might be low or high.  28-42 finger pokes a week is a lot but I promise it’s do-able and it’s worth it. Once your glucose levels are under control, you won’t want them any other way. 8 years later I check my blood glucose levels at least 4-6 times a day without even thinking about it. sy

Research on the “Electric Salt Spoon”

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Looking for a way to learn more about the sodium in your food?  The University of Kentucky is conducting a study on a device called the “electronic salt spoon”. The electronic salt spoon is being used to help families transition to low-sodium diets.  Place the spoon in the food item and it reads how much sodium is in your dish.

People with cardiovascular disease, hypertension, or renal disease need to lower their sodium intake. Sodium is hidden in all processed foods including frozen pizzas, canned vegetables, and soups. The University of Kentucky has conducted a three-month study that found families who used the salt spoon were successful in decreasing their sodium intake.

The University of Kentucky will recruit patients and their families to track long-term outcomes resulting from the use of the electric salt spoon.  They hope to use this spoon as part of their educational programs teaching families how to shop for and cook lower sodium foods.

The recommended dietary guidelines regarding sodium suggest consuming fewer than 2300mg per day. With further research, this electric salt spoon may be on the market soon to help families lower their sodium intakes. Is your sodium intake within the daily recommended amount? sy

Whole Grains: What are they and why do we need them?

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Whole grains are frequently talked about when it comes to nutrition. Why are whole grains important and what sets them apart from refined grains?

Including whole grains as part of a healthy diet has shown to help reduce cardiovascular disease, lower body weight, and reduce incidence of diabetes. Whole grains provide fiber, vitamins and minerals and they contain high levels of antioxidants.

Here are two grains that may not be your “typical” grains:

Amaranth

Gluten-free amaranth is considered a complete protein because it contains all essential amino acids. It’s a good source of minerals like iron, magnesium, and zinc. Amaranth is similar to poppy seeds with their thin outer shells and they give a nice crunch. Adding whole amaranth to the batter of baked goods is a great way to create an interesting texture.

Quinoa

Like amaranth, quinoa is a complete gluten free protein. Quinoa is an excellent source of magnesium, zinc, iron, and folate. Before cooking quinoa, use a strainer to rinse the quinoa and remove the outer coating. Quinoa goes great in salads and casseroles, or even under grilled chicken and veggies. Check out eatingwell.com to find healthy quinoa recipes.

 

When trying to incorporate more whole grains, keep these tips in mind:

  1. Cook extra. Having the grain cooked can speed up any dinner. Consider freezing half of what you make.
  2. Check the label for fiber.
  3. Start with substituting half of your refined grains with whole grains.

Next time you go shopping, keep your family healthy by choosing whole grains! sy

 

The Coffee Connection

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Coffee has become one of the most popular drinks in the world.  What’s in coffee? Variations appear between different beans and preparation but overall, coffee is a good source of B vitamin riboflavin, caffeine, and antioxidant phytochemicals.

The American Institute for Cancer Research has found a link between coffee and lowered risk for liver cancer. Liver cancer is the second leading cause of cancer deaths worldwide. The new report’s finding that coffee protects against liver cancer follows a report issued in 2013 that found coffee to be protective against endometrial cancer also.  It is believed coffee acts on liver enzymes that eliminate carcinogens. Because coffee is consumed in a variety of ways, they have yet to determine the amount or preparation that provides optimal protection.

Looking for a summertime coffee drink? Try this Banana-Vanilla Coffee Smoothie!

Banana-Vanilla Coffee Smoothie

  • 1/2 cup nonfat milk
  • 1/2 cup strong-brewed coffee (for brewing, use 2 Tbsp. ground coffee per 1/2 cup water)
  • 1 cup frozen non-fat coffee-flavored yogurt or low fat ice cream
  • 1 large, peeled frozen banana, cut into 4 pieces
  • 1 tsp vanilla extract

Pour milk and coffee into blender. Add frozen yogurt, banana and vanilla. Puree until thick and creamy. Pour into tall glasses and top each with a little crushed banana chips (optional).

Serves 3

Per serving: 120 calories, 0 g fat (0 g saturated fat), 26 g carbohydrates,
5 g protein, 1 g fiber, 60 mg sodium sy

The Growth of Organic Foods

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4colorsealJPGUntil recently, shopping for organic foods took a special trip to an upscale grocery store or local farmer’s market, and increased costs. As the American interest in organic foods has grown, so has availability for those foods in supermarkets. You can find a wide variety of organic products in 3 of 4 conventional grocers. Locally organic foods are plentiful in Sprouts, Whole Foods, Target, Uptown Market, Sam’s, and Walmart.

Most organic shoppers consider themselves health conscious and are convinced organic foods and beverages provide benefits. While true in most cases, it’s important not to misinterpret “organic”. Many consumers assume that “organic” means “nutritious”, which is not always the case. For example, organic chocolate cake is still going to contain the extra calories, fats, and sugars.

You may have seen labels say “USDA Organic” (pictured at a
local Target on right) which refers to unique sourcing, growing, harvesting, and processing methods. Unique in a sense that USDA organic operation’s main goal is to “demonstrate that products are protecting natural resources, conserving biodiversity, and using approved substances,” which is great as long as you keep in mind that “organic” does not always mean “healthier”. Organic, by definition, is a labeling term that indicates the food or other product has been produced through approved methods integrating cultural, biological, and mechanical practices. When conserving biodiversity; synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used.

Fruits and vegetables are the largest and fastest growing organic food category for sales (up 15% from 2012), followed by dairy. As consumer interest in organic foods continue to grow, so will the market for these options, which could result in more reasonable prices for those organic foods. sy

Gardening Fun With Kids

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I recently blogged about the importance of kids helping in the kitchen but why not take it back another step by letting them help in the garden? Letting kids help with gardening gives them a better insight on the importance of healthy, homegrown, fruits and vegetables and will make them more likely to garden when they’re older.

With the younger ages, start by letting them help with pulling weeds and/or planting with their own plastic tools. Just be prepared for them to be covered in dirt! As they get older, get them involved by letting them pick a couple things they want to have grown. If you have multiple kids this could be a great opportunity for a friendly competition. The same patient that informed us on how she includes all five of her kids in meal making, told us of a pumpkin growing contest her kids had. The largest pumpkins weighed in at 106 and 98 lbs!
If space is an issue, give terrarium gardening a try. To the left is a picture of how to set up a terrarium. For more tips on how to grow certain terrarium plants, visit climatekids.nasa.gov/mini-garden/. Younger ones, especially, will be excited to see their plant sprout and watch it grow daily. Helping them find their green-thumb now can help them make healthier choices in the future! sy