December 14, 2018

Healthy Meals: Week at a Glance

Get Fit Quick Tip:

Weekly Meal Prep

Save time and energy by completing weekly meal prep. Choose one day each week to shop, chop, wash, prepare and cook. Healthy meals for the whole family will be at your disposal every day of the week:

Chop all veggies. Place in baggies so they are ready to go.

Wash produce. Prepare and clean produce so everyone in the family can simply grab and go!

Wash herbs. Wrap in paper towel, place in baggies and store in the fridge.

Bulk cook meats for the week. Portion out meat and store in air tight containers. All that’s needed is to heat it up.

Bulk cook entree’s to create left-overs. Cook casseroles, chili, soups and stews with a plan for left-overs. Refreshing a meal with a creative side dish or combination is a great way to minimize cooking during the week.

 

Blueberrry Biscuits by Shirley Plant

Looking for an energizing snack to fuel your daily activities? Try this easy recipe. Simple to make ahead of time and have on hand for a convenient and healthful treat during your day!

 

Blueberry Biscuits

3 cups almond flour
1 tsp baking powder
½ tsp baking soda
zest of 1 lemon
pinch sea salt
2 tbsp lemon juice
3 tbsp honey
2 eggs
¾ cup blueberries

Mix dry ingredients together in a bowl. In a separate bowl whisk eggs, lemon juice and honey. Pour into dry ingredients and mix well. Fold in blueberries. Drop large spoonfuls on a parchment lined baking sheet and bake 325F for 15-20 minutes.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat. Click here for more information on Shirley’s 21 day challenge,
http://www.deliciousalternatives.com/21-day-challenge-video-series/
and check out her website via www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Grilled Fruit Kabobs by Helen Agresti, R.D.

Grilled Fruit Kabobs

Grilled fruit kabobs are a great way to get kids cooking in the kitchen.  Our kids love being creative with fruit.  These kabobs make the simplest dish look like a gourmet meal.  The heat from the grill enhances the sweet flavors of the fruit.  This makes grilled fruit kabobs the perfect accompaniment for a savory piece of chicken or fish-not to mention a very nutritious one too.

 

Ingredients
•    1 c strawberries, sliced
•    3 kiwi, sliced
•    1 c mango, chopped
•    6-8 skewers
•    balsamic glaze, to taste

Directions
1. Soak skewers in cold water for 15 minutes.
2. Heat grill on low-medium heat.
3. Pick 3 or 4 of your favorite fruits.  Slice into bite size pieces.
4. Thread 3 pieces of each fruit onto each skewer in any order you prefer.
5. Spray a piece of foil with no-stick cooking spray. Place the skewers onto foil and drizzle with balsamic glaze. Grill for 3-4 minutes per side.

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

Post-Workout Power Parfait by Helen Agresti, R.D.

Mango Pineapple Power Parfait

Replenishing after a workout with nutrient-rich complex carbohydrates is essential for building lean body mass.  The fruit and granola that are in this parfait recipe will do just that!  Timing is key when it comes to refueling after exercising.  Consuming a protein and carbohydrate rich snack within 40 minutes of a moderate to high intensity workout will replenish energy stores and prevent muscle mass from breaking down.  I topped this parfait with chia seeds for additional fiber and to promote a healthy balance in blood sugar levels.

In a parfait glass layer…
1. fresh mango
2. plain greek yogurt
3. all natural granola
4. fresh pineapple
5. plain greek yogurt
6. fresh mango
7. all natural granola
8. Top with a dollop of greek yogurt and chia seeds.

Replenish, Rebuild, and Enjoy Eating Healthy!

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

Healthy Eating for Kids (Even Picky Eaters) by Kristen Yarker R.D.

Summer Inspires Healthy Eating for Kids (Even Picky Eaters)

I LOVE summer! Not because of it’s lazy, hazy days, but because it’s the easiest time of year to get kids (even picky eaters) excited about trying fruits and vegetables. Summer is the time for vegetable gardens and Farmers’ Markets! Both of which are fantastic ways to get kids interested in trying new foods. Why are these such powerful tools for getting kids to eat vegetables?

 

It’s All Mine: Toddlers and Preschoolers are in what I call the “me do it” stage. Independence, skill mastery, and learning how the world works are all highly important. Growing vegetables uses this developmental stage to your advantage. Many children will eat vegetables that they’ve grown themselves that they otherwise wouldn’t have touched with a 10-foot pole.

Variety is Inspiring: When you grow your own and visit the Farmers’ Market you get to experience a huge variety of vegetables and fruit that you won’t find in a grocery store. Engage your child’s innate curiosity to compare and contrast.

Veggies, Veggies, Everywhere: We’re creatures of our environment. What’s even better than role modeling eating veggies? Spending time growing veggies and at locations where everyone eats veggies – a.k.a. the Farmers’ Market! The underlying message that you’re teaching your child is that it’s normal to eat vegetables. This is a great way to counteract all the advertising that kids are exposed to for highly processed junk foods.

It’s Obvious Where It Comes From: Picky eaters are often little conspiracy theorists, highly suspicious of the food that suddenly appears on the plate in front of them. In contrast, when you grow a food yourself, you know exactly where it comes from. At a Farmers’ Market, all the food is out in the open. You’re encouraged to touch, smell, and meet the person who grew the veggies and fruit.

I want to end with a cautionary note. The effectiveness of these summer hobbies to inspire your picky eater to try new foods is related to the attitude that you bring. Yes, you! Make sure that you’re open to and excited about trying new veggies and fruit. Be a vegetable growing, buying, and eating role model!

Child-feeding expert Kristen Yarker, MSc, RD helps Moms and Dads support their picky eaters to try new foods on their own (without being forceful or sneaky). Get scientific evidence-based answers to real questions from real parents (recipes too!) by signing up for her 101 Healthy Snack Ideas at: kristenyarker.com