What is on your menu for your July 4^th Festivities?

July 4^th is an amazing day to celebrate the adoption of the declaration of independence.  This is a holiday that is steeped in tradition for our family.  When I think about traditions, it always includes food and lots of it!  My Grandma would always pack a picnic basket with fried chicken, potato salad, cucumber salad and of course, watermelon!  The day of the 4^th of July was spent at a local parade, all the community would be there and you would see friends and family that you had not seen since the year before at perhaps the same celebration.  As I grew up and had a family of my own, it was important to continue on some of the traditions with some additions to make it our own.

In our community, the fireworks display is typically on the 3^rd of July.  It is held at our local arena and the whole community seems to come out early and tale gaiting is the name of the game!  We are always invited to join in the fun.  You will see outdoor grilling with hamburgers and hot dogs, fruit salads and who can resist the decadent desserts!  Chocolate brownies and pies galore!  Again, a wonderful time to visit family and friends that you have not seen since the last year’s festivities and catch up on each other’s lives and goings on.

The fourth of July brings a family gathering with all the trimmings.  On the menu is typically barbecued chicken, hamburgers and hot dogs.  Added to the main course is potato salad, pasta salad, chips and lots of sweet desserts for the indulging.  To top off the day, homemade ice cream is a highlight of the day.  The first time I began this “tradition” I was a bit nervous, how could I pull this off for a large group?  I now have it down to a science!  The first rule, invite your guests early and when they offer to bring something, never turn them down!  Have a menu in mind and ask for those things such as side dishes and desserts.  Here is my plan for this year, barbequed chicken, hamburgers and hot dogs on the grill.  Potato salad, Cole Slaw salad and fruit salad, Texas sheet cake brownies and homemade ice cream for dessert, if I plan ahead, I will need to be sure to have the meat and the ice cream and may delegate some of the other items for guests to bring.

Barbecue Chicken

This is an in-expensive item for a large gathering.  The key to success is to prepare.  Be sure to thaw it out in plenty of time.  I usually try to find a sale on cut up chicken, if not, I buy a whole chicken and cut it up on my own.  This is the one time during the year that I am not fussy about taking the skin off.  After all, the skin lends itself to the chicken being nice and juicy and crunchy.  I begin by pre-baking the chicken.  It is important that you cook your chicken to the appropriate temperature of 165 degrees Fahrenheit and the hamburgers to 160 degrees Fahrenheit.  Be sure to have a meat thermometer and temp the meat before serving to your guests.

 I typically season the chicken; I like to use a rub I have on hand and bake in my oven at 350 degrees Fahrenheit for about 30 minutes.  I work on the timing of this so that the chicken can go from the oven to the grill.  Be sure to preheat your grill and have the hamburger patties ready to go.  I then place the meat on the grill and coat with barbeque sauce.  The following is a recipe for my favorite homemade sauce.

Ranae's Barbecue Sauce

In a sauce pan, stir together 1/2 cup catsup, 1/4 cup chopped onion, 2 tbs. brown sugar, 1 tbls. prepared mustard, 1 tbs. water, 1 tsp Worcestershire sauce, 1/4 tsp. garlic powder and 1/4 tsp. crushed red pepper.  Cook 2 minutes or until onion is tender.  Makes 3/4 cup (6 servings).

You can also find great buys on bottled sauce, I go for whichever one is more economical!

Next up is an easy twist on an old favorite!  My Grandma would make really great Cole Slaw.  Some of us in our family do not care for the sweet sauce of a slaw, and I have an easy remedy for this!  It is a Cesar Cole Slaw.

Caesar Cole Slaw

1 pkg. cabbage slaw mix

1 cup Caesar salad dressing

½ cup grape tomatoes halved

Mix all ingredients together, you can add parmesan cheese and croutons if you would like.  Chill for ½ hour and serve.

A traditional food on the menu in the summer months growing up was Texas sheet cake.  Nothing better and it makes a big quantity.  If you have left overs, they freeze nicely and you can take them out at a later time for a nice treat. 

Texas Sheet Cake

Ingredients:

2 cups all-purpose flour

2 cups sugar

1 teaspoon baking soda

1/4 teaspoon salt

1 cup butter

1/3 cup unsweetened cocoa powder

2 eggs

1/2 cup buttermilk or sour milk (add 1 tsp. lemon juice to milk to sour)

1 1/2 teaspoons vanilla

Chocolate Frosting:

1/4 cup butter

3 tablespoons unsweetened cocoa

3 tablespoons milk

2 to 2 1/4 cups sifted confectioners' sugar

1/2 teaspoon vanilla

1/2 cup chopped pecans, optional

Cake
Grease and flour a 15X10X1-inch or jelly roll pan or a 13X9X2-inch baking pan; set aside. In a large bowl, combine flour, sugar, baking soda, and salt; set aside.

In a medium saucepan combine 1 cup butter, 1/3 cup cocoa, and 1 cup of water. Bring mixture to a boil, stirring constantly. Remove from heat. With an electric hand-held mixer on medium speed, beat chocolate mixture into the dry mixture until thoroughly blended

Add eggs, 1/2 cup of buttermilk, and 1 1/2 teaspoons of vanilla. Beat for 1 minute (batter will be thin). Pour batter into the prepared pan. Bake in a 350° oven about 22 to 25 minutes for the 15X10-inch pan or about 30 to 35 minutes for the 13X9-inch pan, or until a wooden pick or cake tester inserted in center comes out clean.

Frosting:
In a medium saucepan combine 1/4 cup butter, 3 tablespoons unsweetened cocoa powder, and 3 tablespoons buttermilk. Bring to a boil, stirring, over medium heat. Remove from heat; add 2 cups confectioners' sugar and 1/2 teaspoon vanilla. Beat until smooth. Add more confectioners' sugar or a little milk or more buttermilk, if needed, for a spreadable frosting. If desired, stir in 1/2 cup coarsely chopped pecans. Spread the warm frosting over the cake.

Pour warm chocolate frosting over the warm cake, spreading evenly. Place cake in pan on a wire rack; cool thoroughly before cutting.
Makes 24 servings.

Next up homemade ice cream!  One major item to remember, never use a recipe that calls for raw eggs!  This can be a tough concept if you are like me and the traditional family recipe called for raw eggs.  It is important from a food safety perspective.  Eggs can carry salmonella and this can make you really sick.  Either find a recipe that calls for cooking the eggs or find one that does not call for eggs.  I go with recipes that do not call for eggs.  If you do not have a freezer, you can try a recipe that makes ice cream in a bag or in your freezer.  The following is the recipe I  use and I am adding one for making it in a self-locking bag.

Ranae’s Ice Cream Recipe 

2 quarts half and half                                 4 tsp. vanilla extract

½ pint heavy cream                                    pinch of salt.

1 ½ cup white sugar

1.    Combine half and half, cream, sugar, vanilla and salt in freezer container of ice cream maker.  Freeze according to the manufactures instructions. 

 *My note:  The key is to layer the ice and have plenty of salt on each layer.  This helps the freezing process. 
 If you do not have an ice cream machine, you can make it in a bag!

Ice Cream in a Bag

1gallon size self-sealing freezer bag

1 pint size self-sealing freezer bag

4 cups ice

½ cup rock salt

½ cup 2% milk

½ tsp vanilla extract

1 Tbsp Sugar

Procedure: 

1. Pour milk, vanilla extract, and sugar into the small freezer bag.  Squeeze as much air out as possible and seal the bag carefully.
2. Place the small Ziploc bag down into the large bag.  Cover with the ice and salt.  Seal the large bag tightly.
3. Shake, toss, and flip the bag for 5 to 10 minutes.  If the bag gets too cold to handle, wrap it with a towel or pass from person to person.  Don’t open the large back to check the ice cream because it may not seal properly afterwards.
4.   Open both bags and spoon the ice cream into small cups.  Enjoy!

A final word, keep your celebration simple!  The main idea is to enjoy family and friends.  You can do very simple things to make your  food look festive!  Here is a pinterest idea to make your fruit salad look like the 4^th of July!

Fruit Salad 

You simply need watermelon cut out into star shapes, blueberries and strawberries.  You could also add bananas.  Serve this in a clear serving bowl and it will be the hit of your party!

National Eat A Vegetable Day June 17!

 

 

 

Is it possible?  Do you eat your vegetables?  Here is a thought, if you put on your science hat, what makes a fruit a fruit and a vegetable a vegetable?  Give up?  Well....anything with a seed is a fruit.  So, all of those things you may say you do not like are indeed not a vegetable at all.  What is it that you do not like about vegetables?  Is it that they have a variety of vitamins and minerals that help maintain a healthy body? 

     June 17 is National Eat Your Vegetables Day.  This actually was a daily theme in my home growing up.  Vegetables have so many good things that help your body and your overall health.  Concentration on varying colors and variety will not only make it more appealing to your eye and to your diet, it will also provide you with a variety of vitamins and minerals.

      Looking at the history of the National Eat Your Vegetable Day, I found that the date selected was strategically the mid date of the summer months.  So, what is your favorite vegetable?  Put it on your menu this week.  Enlist the help of your family to try new vegetables as well as to be creative with family favorites.

    Summer time is a great time for a variety of vegetables.  Our garden has lettuce and arugula ready for harvest.  We enjoy butter crunch lettuce and for an additional spice, arugula adds variety to the salad from the garden.  Add a few radishes and throw in a raspberry or two and you have a gourmet salad.  There are no rules when adding vegetables to your diet, do what it takes.  Salads are such a great addition to the menu, you can add all of the food groups into one dish and there is no cooking required!  For variety, check out your local Farmer's Market, you will be glad you did!

 

 

     Grilling, what is better in the summer than a barbeque?  Why not add vegetables to the menu.  Slicing vegetables and putting them on a kabob skewer, marinating them in your favorite dry rub and a little olive oil, makes me smile thinking about it!  You can also place the vegetables in a foil pouch and this works well.  You will need to watch carefully so that they do not burn. 

 

 

     Do you have picky children or adults in your home who dislike vegetables?  Be creative; let them pick out new vegetables to try.  When all else fails, play scientist and ask your family what makes a fruit a fruit and a vegetable a vegetable.  They may just find the “vegetables” they dislike are truly fruits.  Scientifically, a fruit has seeds, so that cucumber that we deem a vegetable is really a fruit.  This can be pondered all day! 

     Here is a wonderful salad that when you add a slice of whole grain bread, you have all of the food groups in one dish!  If you are like me, summer time is filled with activities and the last thing we want to do is spend time laboring in the kitchen.  Salads are a great solution to the summertime heat.  What new vegetable will you try?

Choose MyPlate Salad

½ bunch dark green leafy lettuce                   ½ C cheddar cheese, shredded

1 tomato, chopped                                          ½ c cooked turkey or cooked ham cubed

1 carrot, chopped or shredded                         Favorite low fat dressing

½ cucumber, chopped

¼ C raisins (or dried cranberries)

1 apple, chopped

 

1. Wash lettuce and tear into bite size pieces.  Place in a large bowl.
2. Add the remaining ingredients and mix.
3. Toss with your favorite dressing.

Still not convinced to try adding a vegetable to your day?  Check out this resource from Choose MyPlate.gov,  http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet2AddMoreVegetables.pdf  You will find 10 tips on adding more vegetables to your plate. 

 

It's really not that difficult to eat your veggies!  Just wash and eat!  Steam them, grill them, boil them it is all up to you.  The benefits far out way the trouble it takes to just put them on your plate and eat!  What is your plan for trying a new vegetable today?  Vegetables should be on the calendar everyday all day, the pay off in the end would be less chronic disease, less obesity and living longer, healthier and happier lives.  What are you waiting for?  Go grab a carrot or other lovely veggie and enjoy!

The best benefit is if you begin the habit of feeding your family heart healthy food and incorporate physical activity at an early age, you will thank your mom for saying, eat your veggies!

Happy Eat A Vegetable Day!!!

 

 

 



World Environment Day 2013  THINK.EAT.SAVE

·         ~Happy World Environment Day! This year’s theme is THINK EAT SAVE~ Crazy food lady's breakdown: Think=use Choose MyPlate to guide your decisions EAT=Eat together as a family SAVE=Nothing goes to waste!  Leftovers can safely be eaten for 4 days, then freeze it and take it out for a stress free meal later on!  Catch some outdoor time and get your 30 minutes of exercise for the adults in your home and 60 minutes for your kids.  Eat healthy and love your family!

 

 

 

 

Our community is not unlike any other community, there are opportunities to share food.  If you have a large picnic or gathering this summer and you find yourself with too much food, share with others.  Check your local food pantries and shelters to see if they have a need for leftovers.   In 2011, according to the Feeding America website, 50.1 million Americans live in food insecure households. http://feedingamerica.org/hunger-in-america/hunger-facts/hunger-and-poverty-statistics.aspx

 

 It becomes very much a challenge during the summer for families when free and reduced lunches are not readily available for children.  When planning meals, be sure to plan for leftovers.  Often times, leftovers are a wonderful easy lunch for your family.  Cooking from scratch and selecting fruits and vegetables in season as well as being aware of food prices in your local store and using coupons when appropriate are all great ways of eating healthy on a tight budget.

 

Practicing the concepts of THINK EAT and SAVE is a great lesson for families.  If you are a family that is living in a daily situation of food insecurity, not having enough resources for food monthly, check into your communities local food banks and food pantries.  Also, be sure to apply for SNAP benefits.  Here in Nebraska, you need to do this through Access Nebraska http://dhhs.ne.gov/Children_Family_Services/AccessNebraska/Pages/accessnebraska_index.aspx

Remember, if you have a change in income or living situations, it is well worth your time to go through this process to see if your family qualifies.

 

Today is one day of many to come, so the idea of World Environment Day is a great way to be mindful of our planet, but we should be mindful of it everyday!

 

 as a family SAVE=Nothing goes to waste! Leftovers can be used safely for 4 days and then, freeze it! Take it out in a few weeks and you have a wonderful, stress free meal!~ Catch some outdoor time and get your 30 minutes of working out, eat healthy, and love your family~H

Enjoy Your World Environment Day today and Everyday!  Remember, THINK EAT SAVE!!

What is summer?  Wikipedia breaks it into categories, timing, weather, holidays, and activities.  Wait, what about food?  Summer for me is strawberries, raspberries, spinach, lettuce, bing cherries, green beans, peas, watermelon and an old fashioned picnic.  It is many things, timing, weather, holidays and activities but food, oh the food from the garden, traditional things like lemonade on a warm day and a picnic with fried chicken, potato salad, baked beans and don't forget the chips!  Let's take a look at some fast and fun foods for the summer and take a look at food safety so we all stay nice and healthy while enjoying summer festivities. 

Summer is for simple things because the activities are in full swing!  Sandwiches, wraps and keeping it simple is my motto for summer food.  The idea of cooking once and eating twice means half of the prep time and more time to play.

Memorial Day weekend found us in the yard and garden preparing for the upcoming months.  We had a lot on our to do list, but I didn't want to forget about the food, the wonderful, mouth watering and nutritious food.  I found that our local store had Pork Shoulder Roast for $1.88 a pound.  I chose to fix this for Sunday dinner.  I found this lovely rub on-line and cooked it at 300 degrees fahrenheit for about 4 hours.  http://bbq.about.com/od/rubrecipes/r/bln0224a.htm  My roast was 10 pounds, I used about 1/2 of the rub on the roast.  Along with summer at our house is the sacred grill, a good meat rub is nice to keep on hand.  I personally like a rub that has a mix of spice and sweet, so I enjoy a good North Carolina Rub.  Sunday dinner found a roast meal with potatoes and gravy, green beans and an apple cobbler for dessert.  Monday, found the roast turned into pulled pork sandwiches, the roast was slow cooked and fell apart, I then covered it with barbecue sauce.  This is a great time of year to stock up on bottles of barbecue sauce.  You can find great home made sauce on line as well.  Check out this sight, http://bbq.about.com/od/barbecuesaucerecipes/tp/10barbecuesauce.htm.  I have a family favorite that we use, it comes from the Better Homes and Garden recipe book that I have had for many years!

Ranae's Barbecue Sauce

In a sauce pan, stir together 1/2 cup catsup, 1/4 cup chopped onion, 2 tbs. brown sugar, 1 tbls. prepared mustard, 1 tbs. water, 1 tsp Worcestershire sauce, 1/4 tsp. garlic powder and 1/4 tsp. crushed red pepper.  Cook 2 minutes or until onion is tender.  Makes 3/4 cup (6 servings).

Recap: Sunday, roast dinner with potatoes and vegetable, Monday, pulled pork sandwiches, served with potato salad and baked beans. Leftovers, frozen into portions for sandwiches for lunches in a week or so.  Never let anything go to waste!  It is typical for a family to grow tired of leftovers, they can be easily frozen for a quick and easy meal at a later time.

Wraps:  Anything wraps up in a tortilla!  The shredded pork could have been put in a tortilla with peppers, onion, tomatoes and lettuce topped with taco sauce for a twist.  Our family likes to make Quesadillas, we cover the tortilla shell with shredded low fat cheddar jack cheese, place under broiler for just a few minutes, top it with tomatoes, lettuce and salsa, and you have a healthy snack or it can be a main entrée.  For a grab and go breakfast, scramble eggs and add cheese and salsa, great quick breakfast on the go, or a great lunch item.  My favorite snack is a small tortilla, spread 1 tbs. of nuetella, or peanut butter, place a banana in the middle, roll up the tortilla and eat, makes me smile thinking about it!

Tortillas are so very easy to make.  The ingredients are flour, baking powder, salt, oil and water.  They are a bit labor intense, but you will get your physical activity in for the day!  This link is a wonderful recipe, you will notice videos on the right hand side to get you started!  http://allrecipes.com/recipe/authentic-mexican-tortillas/.  We make the tortillas as a family. Typically, we double the batch and freeze some for later.  In the summer, we go through a lot of tortillas because you can have a quick and easy meal or snack.

Picnics in the Summer Time!  Who does not love a good old fashioned picnic?  My motto is still to keep it simple.  Summer always brings hot weather and bacteria just loves a picnic! With a few tips, you can be sure that your summer fun is not ruined by a food borne illness.   http://www.fda.gov/downloads/Food/FoodborneIllnessContaminants/UCM239489.pdf  This tip sheet will help you to be sure your food is safe for your summer picnic.  To sum up safe practices, keep the hot food hot and the cold food cold.  As soon as you have completed your picnic lunch, be sure to place food in a cooler if you want to serve the food at a later time.  Always play it safe and when in doubt, throw it out!

Fruit in the summer is just absolutely the best!  What an easy snack, fresh berries, sliced water melon and cantaloupe.  One of my favorite things to put on the table is a fruit salad.  At my house, that means whatever fruit is in the frig, sliced and eaten fresh, yum!  The fruit is endless, grapes, strawberries, bananas, blueberries and the list just goes on!  Vary the colors and you get a variety of vitamins and minerals to improve your health.

Vegetables are at a premium too.  Try something you have not tried before!  One of my favorite things to do is to make pasta salad, I include a variety of vegetables in my salads.  My favorite pasta to use is rainbow pasta with dried spinach and dried tomato.  Slices of fresh cucumber, squash, green bell pepper, red bell pepper, onion, black olives and cherry tomatoes are a spectacular colorful combination as well as a mixture of great tastes!  You could use a variety of dressings for your salad.  I keep on hand our favorite salad dressings, creamy italian, ranch and oil and vinegar.  I am most fond of my home made oil and vinegar, You will find this in my previous post on gardening.  The best part of making a home made oil and vinegar dressing, is that you can decide on the herbs and this alters the taste of the salad.  In the spice section of your grocery store, you will find a blend of spices and it is labeled for salads, this adds a nice flare to your pasta salad.  Once you make your first pasta salad, you will not go back to the box version!

What is summer without a dessert?  Again, fruit is in abundance, so a lot of times, we will call the water melon a dessert.  We also enjoy fruit cobblers.  My favorite cobbler comes from my Aunt.  So simple!

Apple Cobbler

Sliced Apples tossed with 1/4 cup sugar and 1 tsp. cinnamon.  Spread in bottom of 9X13 pan (approximately 4 to 6 cups)
Combine 3/4 c. flour, 3/4 c. oatmeal, 1/2 c. brown sugar and 1/2 c. butter.  Mix together till crumbly.  Spread evenly over top of apples.  Bake at 350 degrees fahrenheit until apples are tender and top is slightly brown.  Approximately 30 minutes.

One thing I have learned about summer, this is a time that I do need to work on planning.  Healthy snacks and easy meals are a must.  Get your kids involved, no time like the present to visit your local farmer's market or super market and check your produce section to see what is in season.  Give your kids the chance to try something new or be creative with a food you have had before.  As your kids get a bit older, it is a good thing to help them learn to cook easy and healthy meals and snacks.  This will help prepare them for good habits when they are grown-up.

Summer is all about timing, weather, holidays and activities.  Don't forget the exercise!  Check out your local parks and exercise trails, you will be glad you did!  Our family enjoys a local hiking trail.  Add a picnic lunch and you will have summertime memories to last a lifetime!

Yanney Park, One of our favorite places to ride bicycles, walk and enjoy the outdoors!  Find your local parks and trails and enjoy!  Make this a part of your summer tradition!

I leave you with this fun video, "Everybody's Free to Wear Sunscreen".   As school comes to a close and summertime begins, be mindful that the habits with regard to food and having a healthy lifestyle will be of great benefit to you, your family and generations to come!   Happy summer!

What About a Garden to Eat Healthy On A Tight Budget?

 

As I think about spring and summer and gardening, I get a bit hysterical because it means less attention to the goings on in my house.  How will I play cook, chief bottle washer, cleaning lady, mom, gardener and all of those things in between?  The key is to keep it simple!  Mainstream your life a bit.  My first action step is to get the family on board.  1.  Pick up after yourself. 2. Enlist help with planting, weeding the garden and with harvest.3. Prioritize, oh this is the toughie!  My mind wonders to a bible verse and a song written for it, "There is a time for everything, and a season for every activity under the heavens."

Spring and summer for me is a time to clean out the old and bring in the new!  The new being that of my garden.  The thought of fresh salad and fruit from my garden coming to my kitchen and finding its way to the plate is so very exciting!  With a bit of planning, you can have a small garden in just about any circumstance.

 

Your local nursery will have varieties that do well in pots.  This is a great way if you have a lot of time constraints and perhaps issues with space.  In the beginning, it is good to start small and then each year, add to it. 

 

One of my favorite things is my salad garden area.  I plant it in close proximity to my kitchen.  You will find spinach, lettuce, arugula, radishes and onion.  I find that the closer it is to my kitchen, the more I fit it in to my meal plan.  There is nothing more nutritional and easy than a chef's salad on the table in the summer.  A mix of greens, meat if desired, cheese and I even love to add berries to the salad.  Let your creative juices flow when it comes to the salad.  I also can't stress enough how wonderful it is to have herbs as a part of your garden.  I have a new favorite recipe for my oil and vinegar dressing and the best part is that I use my fresh oregano!  It has the best flavor.

Ranae's Favorite Vinaigrette Dressing

 1/3 c. apple cider vinegar (white works too!)

1/3 c. extra virgin olive oil (canola oil works too!)

1tbs. sugar

1 tsp. fresh oregano, basil,rosemary or thyme ( my favorite is oregano and thyme)

1 tsp. Dijon mustard

Mix all ingredients.  Just lovely!  If you use olive oil, keep it at room temperature or you will find it hard to mix and pour.

 

 

my lovely oregano



We are working on establishing more perennial fruits and vegetables in our garden.  Rhubarb is a wonderful plant to establish!  I love to make desserts with Rhubarb and strawberries.  The latest Cook it Quick Newsletter from the University of Nebraska-Lincoln has a great recipe for a Strawberry Rhubarb dessert.  http://food.unl.edu/web/fnh/cook-it-quick-newsletter-may-2013 You will find this website to be of a lot of help when cooking in your kitchen.  Other perennials we are establishing are asparagus, raspberries, strawberries, blackberries, blueberries, apples, peaches, cherries, and pears.  A lot of the perennials I speak of will take a few years to establish, so don't delay!  This is a great way to have produce for generations to come without replanting every year.

 

Looking ahead to harvesting your garden, there is a lot of help with food preservation at this link http://food.unl.edu/web/preservation/home. 

 

When I began to be extremely interested in gardening, everything from establishing our fruit orchard to old fashioned sustainable living, a neighbor recommended the book, "Rodale's All-New Encyclopedia of Organic Gardening: The Indispensable Resource for Every Gardener."  I found it very reasonably priced at Amazon and it has been used for selecting crops, where to plant them, things to be mindful of etc.  It is just an amazing resource.  I also found a website that is interesting and by Rodale http://www.rodale.com/topic/organic-gardening  I also through the years have learned a lot from the publication, Mother Earth News, you can find them at http://www.motherearthnews.com/ 

 

Gardening in recent years is becoming the cool thing to do, especially if you are a foodie!  Such creativity with the emergence of roof top gardens in the cities, to growing yore items in pots on your patio to full fledged gardening operations.  If I have not convinced you to grow your own, visit your local farmer's market!  Buying local food is such a great way to eat healthy and help your local farmer all at the same time!  So what will it be?  A small container garden, old fashioned garden or seeking out your local farmer's market?  I love this time of year.  The food is being planted and there is nothing sweeter than watching your food grow and preparing it into lovely pieces of healthy art for your family to enjoy! I leave you with this fun video of a remix of Julia Child.  She always said that fresh is better and there is nothing more fresh than food from the garden.  Food is a lot like our favorite things in life, it gives us sustainability and feelings of satisfaction.  For me, gardening just adds more of a happy element to the food that I grow, prepare and consume.  Until next time, how does your garden grow, or does it?  That is your assignment, to grow or not to grow.  If the answer is yes, welcome to a whole new world of learning how to eat healthy on a tight budget, it can be done and it can be fun!

 



Breakfast, Still The Most Important Meal of the Day!

I know what you are thinking, I don't have time in the morning for this!  I am the world's worst morning person.  As a teen, I rebelled and refused breakfast.  As I have gotten older, I find that if I do not eat breakfast, I have issues with concentrating, low-blood sugar symptoms and to top it all off, I get really crabby.  So, breakfast is now one of those must haves for me and I am working hard on instilling this value for everyone in our family.  Breakfast does not need to be difficult, make it as simple as you can.  

For many years, I grabbed various cereal boxes off the shelf and brought them home.  Today, you will find those boxes but I add a few other things in-between.  I found that when reading the labels on cereal, I found all kinds of added ingredients that I did not want in my diet.  For instance, I found Raisin Bran to have 360 mg. of sodium in one bowl!  I have to keep my sodium below 1500mg. on a daily basis due to health issues.  So, in my estimation, this is not a good choice.  A good rule of thumb if you dislike reading labels, choose those that have the WIC seal of approval.  You will find those on the unit shelf display.  One example is frosted mini wheats, one of my favorite choices.

One of the keys to a balanced breakfast and a way to be sure you get all the necessary foods into your diet is to include 3 different foods from 3 different food groups.  Now, I know what you are thinking at this point ( I know I did!), seriously?  I do not have time for this!  It is as simple as cereal, milk and a banana!  It just takes a bit of re-framing one's attitude toward this first meal of the day.  A couple of really economical choices for breakfast are oatmeal and cream of wheat.  The quick oats are still considered a whole grain and they do cook up a bit faster than the old fashioned oats.  We find we like the old fashioned ones the best.  I will cook up enough for two days and this is a great way to be ready and you can just warm up the oatmeal in the microwave and presto, breakfast is served.  There are other things you can do in the microwave as well.  Spray lightly a microwave proof bowl, scramble one egg and place in microwave on high for 30 seconds.  Be sure to beat the egg well and do not ever try to do an over easy egg, the yolk will blow up in the microwave and you will have a lovely mess!  While the egg is cooking, toast bread, a bagel or an english muffin.  Lightly spread butter on the toast, when egg is done, place on one side of the toast, add a slice of cheese (your choice), place slice of toast egg and cheese back in microwave for about 20 seconds, place the other toast on top and you have a breakfast sandwich.  Add a banana or a glass of juice, and you have breakfast!  If you need to, a lot of options can be taken on the run.  I find this does not work real well with my kids.  I do what I have to do to stay away from drive throughs that usually have options that are loaded in fat and calories.  I would rather save my money for other things such as a fine dining experience  not on a soggy breakfast burrito or smashed breakfast sandwich with a side of fried potatoes.

Lately, I have seen a lot of recipes for slow cooking.  I found this one for the slow cooker and I plan to try it soon.  It is a lot like a breakfast casserole that I bake in the oven.  

http://abcnews.go.com/GMA/recipe/stephanie-odeas-slow-cooker-hashbrown-breakfast-casserole-15007561

There are so many things in the media today that really make us think about the problems created by obesity.  Believe it or not, breakfast helps us to maintain healthy weight.  Our metabolism is like a car, energy in and energy out.  You need to keep meals on time, exercise (30 minutes most days of the week for adults and 60 minutes for kids), and include foods from all of the food groups.  An article in Today's Dietician will give you even more reasons for why Breakfast is the Most Important Meal of the Day! http://www.todaysdietitian.com/newarchives/090111p44.shtml

Morning I have decided is really not too bad, especially if I begin it with a wonderful breakfast and a window with a great view!  Give breakfast a try and you will feel like a million bucks and will be ready to have a fabulous day!

 

 

 

 

One of my favorite books to read to children is "I Will Never Not Ever Eat a Tomato" by Lauren Child.  Lola is a typical little girl who is picky and through imagination, brother Charlie turns this around and by the end of the story, Lola is eating all kinds of healthy things!  So, the question is,Do You Have Picky Eaters at Your House?  Let's Turn That Around!

 

     Getting kids to eat their fruits and vegetables can sometimes be quite a challenge.  The first task is for parents to be good role models themselves in order to achieve healthy eating for our children.  Also, it is helpful to cook items that everyone will enjoy and avoid being a short order cook in your kitchen.  By following a few simple ideas, meal time can be a fun-time instead of a battle field.

     The first order of business is to be a healthy role model for your children.  Rather than do as I say not as I do, eat your fruits and vegetables too!  Many times, it may be an adult in the household who is not a fruit and vegetable eater.  Make this an adventure.  Take a trip to your local farmers market or supermarket and try something new.  Vegetables can take on new meaning if you try them in a different form.   Spinach is a great example.  If you have only had spinach from a can, you are missing out on a wonderful treat.  Raw spinach added to a tossed salad has no resemblance to the spinach from the can.  Also, if you lightly steam spinach and serve it promptly, it also has a flavor that is very different from the can.  When you steam vegetables, steam until just fork tender, this also lends to a more flavorful product.  Experiment with different herbs and spices, try to avoid adding salt.  Fruits are also different when purchased fresh as opposed to canned.  Also, if the fruit is not in season, a great option is frozen.  This holds true for vegetables as well. 

     The family that cooks together enjoys eating their food together and they are a healthier family!  This suggestion is best attempted when your family has the time.  Our family has been doing this on Friday nights.  It is a great way to unwind from the long week and when we cook together, we stay away from fast food alley.  More money to purchase healthy foods and we are controlling the amount of fat, sugar and salt put into our food.  Decide on a menu and divide the tasks up, of course keep the tasks age appropriate.  For an example, if Pizza is on the menu, put someone in charge of the dough, someone in charge of the toppings and then you can put the pizza together as a family.  I can’t think of a better way to encourage healthy eating than cooking together.

     When in doubt, puree up fruits and vegetables and add them to dishes, your family will never know!  Steaming cauliflower and blending it in your mashed potatoes or even adding steamed pureed broccoli to spaghetti sauce can enhance the amount of vegetables your family consumes.  Top oatmeal or dried cereal with a banana to add fruit, or try adding fruit to your tossed salad, the key is to just be creative in adding more fruits and vegetables to your daily diet.

     Finally, make dinner time a special time.  Turn off the TV, the cell phones and other electronic gadgets and eat together and converse together.  Make meal time family time and add those healthy foods and you will create a life -long good positive habit that will be carried on to the next generation.  Don’t forget a plan for physical activity.  The family that is active together and eats healthy together will be a healthy and happy family!

Menu Idea For Cooking Together

Main Entrée:  Chicken Salad Roll-Ups

Salad:            Tossed Salad: Fruits and Vegetables!

Beverage:      Fruit Smoothie 

Snack for Later:     Not Your Average Chips and Dip

 Chicken Salad Roll-Ups

3 (10 ounce)cans Chicken shredded and drained (you could also start with chicken breasts and cook them in place of using a can)

1/4 cup Italian salad dressing

6 (8 inch) flour tortillas

6 lettuce leaves

1 green bell pepper, cut into strips

Directions: 

1. In a large bowl, combine canned chicken and salad dressing.

2.  Place tortilla on plate.

3. Place 1/3 cup of chicken mixture on each tortilla

4.  Add 1 lettuce leaf, bell pepper, and celery to tortilla.  Roll like an enchilada.

5.  Cut in half and serve immediately.

*Try adding any other vegetables that you like.

 

Choose MyPlate Salad

1/2 bunch dark green leafy lettuce

1 tomato chopped

1 carrot, chopped or shredded

1/2 cucumber chopped

1/4 c. raisins or dried cranberries

1 apple, cored and chopped

1/2 cup cheese, shredded

1/2 c. cooked ham or turkey, cubed

low-fat salad dressing (optional)

1. Wash lettuce and tear into bite-sized pieces.  Place in a large bowl.


2.  Add the remaining ingredients and mix.

3. Gently mix with your favorite dressing, if desired.

4. Serve with whole grain bread and you have all 5 food groups!

 

Banana-Strawberry Fruit Smoothie

2 small bananas broke into chunks

1 c. frozen strawberries

1 c. low-fat yogurt ( vanilla flavor is good to use if you do not like the taste of regular yogurt)

3/4 c. low-fat milk                              

1/2 c. ice cubes                                         

Directions:

In a blender combine all ingredients, blend until smooth. Pour into glasses and serve.

 

*The great thing about fruit smoothies, you can add a variety of different fruits.  Be creative and change things up!

 

Not Your Average Chips and Dip

 When you cook in your kitchen, you are in charge of how much fat, sugar and salt is used!  Chips are a good example.  Have you ever made chips on your own?  So very simple!  Spray a cookie sheet with cooking spray.  Take 2 large flour tortillas (Corn works as well, may need to increase baking time by a few minutes).  Cut the tortilla shells into 8 pieces.  Spray top of tortillas if you would like them to be brown.  At this point, you may choose to salt if you would like to.  I utilize these chips for a fruit dip as well and will share the recipe, if you use it for something sweet, void the salt.  Bake in preheated 350 degree Fahrenheit oven for 8 to 10 minutes.  Watch carefully, you do not want to over cook them.  For toppings, try a can of chili beans, drain half of the juice and place in a self-sealing bag, then, take turns smooshing up the beans for a bean dip.  Put beans in a bowl and then you can top with beans, lettuce, cheese, tomatoes, salsa and black olives.  Choose items your family will eat.  This is a very healthy snack and is very filling too.  

 

Fruit Salsa:  10 Servings

Ingredients:

2	kiwi, peeled and diced	3	Tbsp. raspberry preserves
2	golden delicious apples,	10	(10 inch) flour tortillas
	peeled, cored, and diced		butter flavored cooking spray
1	pound strawberries	2	cups cinnamon sugar

In a large bowl, thoroughly mix kiwi, apples, strawberries, and raspberry preserves.  Cover and chill in the    refrigerator for at least 15 minutes.

1. Preheat oven to 350^○ F.
2. Coat one side of each flour tortilla with butter flavored cooking spray.  Cut into wedges and arrange in a single layer on a large baking sheet.  Sprinkle wedges with desired amount of cinnamon sugar.  Spray again with cooking spray.
3. Bake for 8 to 10 minutes.  Repeat with remaining tortilla wedges.  Allow to cool approximately 15 minutes.  Serve with chilled fruit mixture.

 

 

 

 

 

 

 

 

 

 

I had fun taking a look at some videos about eating healthy for adults.  This one is interesting, it is a BBC TV Series.  Check it out if you have a minute!  Truly, the issues are not unlike what we have here in America.

 

The mom in the video talks about food being high in fat and low in self-esteem.  Nutrition is important in two ways, you need to first know how to eat healthy and you then need to have a mental can-do attitude to go along with it.  Do yourself a favor and your family to, eat healthy, exercise and hey, try cooking together!  Make it a family mission to be healthy.

Delicious
We all enjoy delicious food,
Makes us happy, fixes our mood.
It's all about the juicy taste,
Doesn't matter, where the food is placed.
We should consider, nutritional support,
We shall need it, if we engage in a sport.
Energy; food provides - plenty
Need a bit more, if we're over twenty.
A great dish, we should all savor,
Eat slowly, as we taste the flavor.
Choose our very favorite cuisine,
Is it red? Or is it green?
by AnitaPoems.com

 

Here is to healthier eating in your home!