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• Sarita's Sensation
• Small?
• Good for your Heart
• Big Game TREats
• Ban Boring Breakfasts
• Back on Track
• healthy skies
• Manioc
• homemade treats
• Buy Yourself Time
• Healthy holidays
• Caribbean Flavors
• UnfreeZing the frozen
• family time
• Healthy halloween
• slow cookers
• back to basics
• hungry? really?
• yogurt's benefits
• good for your bones
• back to school

• ARCHIVES

 

Swimming in Benefits

You've always been told to brush, floss, and rinse your teeth every day, but has your

dentist told you to consume more omega-3 fatty acids lately? If not, you should tell your dentist about a recent study from Japan comparing levels of omega-3 fatty acids and the prevalence of dental diseases. The results show that the anti-inflammatory effects in omega-3's are found to combat bacteria causing dental health issues.

 

Just add that to the growing list of health benefits gained from eating omega-3 fatty acids. Omega 3s are nutrients that are essential for good health. Scientific studies have shown that omega-3s benefit the heart, ward off Parkinson's and Alzheimer's disease, treat depression, play a crucial role in brain function, as well as aid in normal growth and development.

 

So where do you find these potent nutrients? Our bodies cannot make omega-3 fats, so we must get them through foods. Omega-3 fatty acids can be found in fish, particularly salmon, tuna, and halibut, other seafood, green leafy vegetables like spinach and kale, plus some nuts like walnuts, and some nut oils.

 

Salmon, in addition to it's high protein and Vitamin D content, is an excellent source of omega-3 fatty acids, containing one gram per one 1.5-ounce serving. Nutrition scientists around the world, and groups like Oldways, the Latino Nutrition Coalition, and the American Heart Association recommend that people include two four-ounce servings of fish each week.

 

We hope these two salmon recipes will entice to you to get a healthy and delicious dose of omega 3s tonight.

 

Salmon Fillets with Tomatillo Salsa

The colors of the fish and salsa meld beautifully, and the slightly acidic sauce is perfect with the rich salmon.
4 Servings

Ingredients:

1 13-ounce can tomatillos, drained


2 jalapeño peppers, stemmed (and seeded for a milder taste)


2 tablespoons onion, chopped


1 garlic clove, chopped


1/4 teaspoon salt


10 fresh cilantro sprigs


2 teaspoons olive oil


1 cup chicken stock or broth


4 salmon fillets with skin attached

Preparation


1. Place tomatillos, peppers, onion, garlic, salt and half the cilantro in a blender and puree the mixture.

2. Heat 1 teaspoon of olive oil in a heavy saucepan over medium-high heat. When hot, add the tomatillo mixture. Cook the puree, stirring, until it thickens and begins to
stick to the pan, about 5 minutes. Add the broth or stock and simmer for 15-20 minutes.

3. Remove from heat, and place 1/2 cup of the salsa in a blender with the remaining sprigs of cilantro. Blend the cilantro into the sauce and return to the pan. Keep the 
sauce warm while you cook the fish.

4. Brush the salmon skin with the remaining olive oil. Heat a large skillet over medium-high heat, and add salmon, skin side down. Cook for 8 minutes on one side only. The top should remain quite rare, however, if you wish to cook the fish thru, reduce the heat, put a lid on the skillet, and cook for 2-3 minutes more.

5. Place 1/4 cup of the salsa on each plate and top with 
salmon. Serve with hot tortillas if desired.

Nutrition Analysis Per Portion:


Calories: 244, Fat: 12g, Protein: 29g, Carb: 4g, Sodium: 390mg

Recipe courtesy of Mexican Light by Martha Rose Shulman, adapted for Yukon River Fish, a Division of Kwikpak Fisheries LLC

 

Salmon with Peptia-Lime Butter

Lime juice, chili powder and pepitas give this salmon Mexican flair. Serve with wild rice and steamed vegetables.
Serves 4

Ingredients

2 tablespoons unsalted pepitas


1 tablespoon butter


1/2 teaspoon freshly grated lime zest


2 tablespoons lime juice


1/4 teaspoon chili powder


1 pound salmon fillet, skinned, and cut into 4 portions
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper

Preparation


1. Place pepitas in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes. Place in a small bowl with 
butter, lime zest, lime juice and chili powder

2. Coat a large nonstick skillet with olive oil cooking spray and place over medium heat. Sprinkle salmon with salt and pepper, add to the pan, and cook until browned and just cooked through in the center, 2 to 4 minutes per side.

3. Transfer salmon to a plate. Add the butter-lime mixture to the hot pan; stir until the butter is melted. Serve the salmon topped with the sauce.

Nutrition Analysis Per Portion:
Calories: 259, Fat 17g, Carbs: 2g, Protein: 24g, Sodium: 360mg

Recipe and photo courtesy of Eating Well, adapted for Yukon River Fish, a Division of Kwikpak Fisheries LLC

 

Who You Callin' Small?

Some things are not very good when frozen. With shrimp, however, these little guys are just as tasty fresh as they are frozen, or grilled, sautéed, baked or boiled for that matter. In fact, the versatility of shrimp is astounding, which is why it is a weeknight hero in my kitchen.

 

With all that we have going on in our lives, it is a challenge to put a nutritious, home-cooked meal on the table each night. However, keeping star ingredients, such as frozen shrimp, on hand, allows you to create a delicious meal in no time, Whether you are craving Mexican, Italian, Thai, or Chinese, shrimp can be tossed into nearly any dish.

 

Let their size dictate their best use. Bay shrimp are great for tacos or salads; medium-sized shrimp pair well with pasta, larger tiger shrimp are delicious when boiled and served with lemon and tangy cocktail sauce; and jumbo prawns are excellent when grilled or when you are in the mood for some serious shrimp!

 

In addition to shrimp's tasty versatility, shrimp is good for you. It is an excellent source of low-fat, low-calorie protein, and it provides Vitamins B-12 and D, as well as a generous dose of omega-3 fatty acids and selenium.

 

So, winter, summer, spring or fall, look to shrimp for inspiration. Paired with healthy carbohydrates such whole-wheat tortillas, brown rice, or pasta, you will have yourself a nutritious meal that will be sure to please. Take a look below for a few Latin-inspired shrimp recipes to try this week.

 

Shrimp Tostadas

4 Servings

 

Ingredients:

4 6" flour tortillas
16 ounces uncooked large shrimp, peeled and deveined
2 tablespoons olive oil
1 clove garlic, minced
1/2 teaspoon ground cumin
2 cups field greens
1 teaspoon red wine vinegar
Salsa
1 cup plum tomatoes, diced
2 avocados, diced
1 clove garlic, minced
1/2 cup cucumber peeled, seeded and diced
3 tablespoons red onion, diced
1 tablespoon cilantro, chopped
Juice from 1 large lime
**Or, use bottled salsa if you are short on time.

 

Preparation

1. Put shrimp, 2 tablespoons olive oil, cumin, and garlic in a bowl. Cover and chill for one hour.

 

2. Preheat oven to 350°F. Brush tortillas with 2 teaspoons olive oil, place on baking sheet and cook about 12 minutes or until tortillas are slightly browned and crisp.

 

3. Mix salsa ingredients in a medium bowl and season with salt and pepper. Heat a large non-stick skillet over high heat. Add marinated shrimp and sauté until cooked
through, from three to five minutes.

 

4. Toss field greens with 1 teaspoon olive oil and vinegar. Add salt and pepper to taste. Arrange 1/4 cup of greens and an equal number of shrimp upon each of the four
baked tortillas.

 

5. Top with salsa. Serve immediately.

Recipe and photo courtesy of Mission®

 

Mexican Shrimp Wraps

Serves 6

 

Ingredients

4 whole-wheat tortillas
1 tablespoon olive oil
3/4 cup green bell peppers, 1/2 inch pieces
1 cup red onion,1/2 inch wide slices
1 cup mango or pineapple, chopped, fresh or frozen
1 teaspoon chili pepper, cumin and garlic powder
3/4 pound cooked frozen shrimp

 

Preparation

1. Heat 1 tablespoon olive oil in skillet over medium-high heat. Add bell pepper and onion, cook until almost tender, approximately 3 minutes. Stir in pineapple or mango, spices and shrimp; continue to stir and cook until shrimp is heated through, approximately 5 minutes.

 

2. Place 1/2 cup mixture on each tortilla, roll up burrito style and serve.

 

Recipe and photo courtesy of Mission®

 

 

Good for Your Heart

Did you know February is American Heart Month? Since heart health1963, the President hhas issued an acknowledgment to this effect, to help raise public awareness of heart disease. Cardiovascular diseases are the leading cause of death for all people in the United States, including Latinos. Studies show that 32% of Mexican-American men and 34% of Mexican-American women over the age of 20 suffer from cardiovascular disease. (NHANES [1999-2004], NCHS and NHLBI).

 

Part of taking care of your heart includes eating healthy foods and watching your weight. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, there are a few easy steps you can take to help lower your risk of coronary heart disease. Eating a diet low in saturated fat, but rich in fruits, vegetables, low-fat protein and whole grains is an excellent start.

 

It is also important to maintain adequate levels of healthy vitamins and nutrients in the body. Although it is seldom talked about, potassium is a crucial element for a strong, healthy body. Potassium is a key electrolyte in the body. The balance between sodium and potassium helps regulate blood pressure and heartbeat and helps to ensure the proper functioning of cells. Potassium is also key during pregnancy and childhood, as it is essential in the development of strong bones and muscles.

 

The good news is potassium is not hard to find in foods. Potatoes with skin rank highest for potassium content among the top 20 most frequently consumed fruits and vegetables. Other high potassium sources include citrus fruits, apples, bananas and apricots; cod, flounder, sardines and many meats; and leafy green vegetables such as spinach, lettuce and kale.

 

Take a look below for a few high potassium potato recipes that your heart and your taste buds will appreciate.

Potato Salad Cha Cha Cha

6 Servings

Ingredients:

1 1/3 pounds (4 medium) potatoes,

cut into 1/2-inch cubes

3 tablespoons vegetable oil

2 1/2 tablespoons lime juice

1 1/2 tablespoons bottled

mild jalapeno sauce

1 1/2 teaspoons chili powder

1/2 teaspoon salt (optional)

1 can (15 ounces) black beans,

rinsed and drained

1 can (7 ounces) vacuum packed

whole kernel corn, drained

1 cup diced tomatoes

1/2 cup sliced green onions

 

Preparation

1. In a large saucepan, cook potatoes, covered, in 2 inches boiling water 10 to 12 minutes or until just tender. Drain and cool.

 

2. Meanwhile, in large bowl, whisk together oil, lime juice, jalapeno sauce, chili powder and salt, if desired. Add potatoes and remaining ingredients. Toss gently to mix

thoroughly.

 

Recipe and photo courtesy of the US Potato Board

Nutrition Analysis
Cal: 260; Fat: 8g; Sodium: 340mg; Carb: 41g; Protein: 7g; Potassium:1291mg

 

Ensalada Andaluz (Potato-Orange-Spinach Salad)

Serves 6

 

Ingredients

For Tomato Vinaigrette:

1 cup mild olive oil

1/2 cup diced plum tomatoes

(canned or fresh)

1/4 cup orange juice

1 tablespoon grated orange zest

1/4 cup sherry vinegar

Salt and black pepper to taste

For Salad:

8 cups spinach leaves, well washed

6 very small potatoes (about 8 to 10 ounces), roasted or boiled and then sliced

1 cup celery, sliced 1"inch thick

1/2 cup finely diced red onion

Segments of 4 oranges (about 32 pieces) minus peel, pith and membrane

1/2 cup toasted slivered almonds

 

Preparation

1. In medium bowl, whisk together the ingredients for the vinaigrette.

2. Toss the salad ingredients with 3/4 of the vinaigrette and distribute salad onto 6 plates. Drizzle with remaining vinaigrette if desired.

 

Recipe courtesy of US Potato Board

 

Go Mexicana for the Big Game!

It is hard to miss the fact that Super Bowl Sunday is fast approaching. This uniquely American event is the spark for parties all over America -- gatherings with cheers, friendly wagering and, of course, FOOD!

Americans draw upon this yearly spectacle to uplift, entertain, and celebrate one of the most popular sports leagues in the country. However, what if you are foreign-born like so many of us in this country?

Don't let those cheering American fans have all the fun. Embrace this boisterous extravaganza and make it your own by serving up healthy game day treats with Latino flair! Turn up the heat with chilies and spices while making some healthy substitutions to the traditional snacks. Even if your team loses, you can still feel good about what you ate during the game.

1. Slice up carrots, celery and jicama and serve with salsa or guacamole. Bake your own tortilla chips or purchase baked chips. If you have a creamy dip, try adding chilies
and/or spices, so that a little bit will go a long way.

2. Make oven-baked chicken strips -- a healthier alternative to buffalo wings. Mix up cumin, chili powder, crushedgarlic, and lime juice; marinate and broil. You won't miss
the old standbys.

3. Substitute chicken or turkey for beef in chili or try a spicyvegetarian option loaded with beans, chilies and freshherbs and spices.

Check out the recipes below for more game day winners.

 

Quesadillas With Potatoes, Green Chiles And Asadero Cheese
8 Servings

Ingredients:
1 pound russet potatoes
1 tablespoon olive oil
1 cup white onion, minced
1 teaspoon dried oregano
1/4 cup cilantro, minced
2 4-ounce cans diced hot green chiles, drained
12 7-inch flour tortillas
3.5 ounces Asadero cheese

Preparation
1. Boil potatoes in salted water until just tender, but still firm. Drain. Let sit until cool enough to peel and dice into 1/2-inch cubes.

2. Preheat oven to 400°F. Heat olive oil in a medium-sized skillet. Add potatoes, onion and oregano. Cook 7-8 minutes stirring frequently to prevent sticking. Stir in cilantro and chiles. Cook 2 minutes longer, until mixture is heated through. Salt and pepper to taste. You should have about 3 cups filling.

3. Place 1/4 cup of the potato mixture on half of a tortilla. Sprinkle with approximately 1 tablespoon cheese. Fold the unfilled half of the tortilla over the filled half, pressing
edges to form a half circle. Arrange on lightly greased or baking sheet. Continue procedure, using all tortillas. Bake 6-8 minutes, or until the tortilla browns and the cheese melts. Serve with your favorite salsa.

Recipe adapted from WI Cheese

Nutrition Analysis
Cal: 341; Fat: 9g; Sodium: 690mg; Carb: 54g; Protein: 11g

Avocado, Jicama And Grilled Shrimp Salsa On Black
Bean and Granqueso Nachos
Serves 8-10

Ingredients
Salsa
12 large shrimp, peeled and deveined
1 tablespoon minced garlic
3 tablespoons minced jalapeño
1/3 cup minced, sweet onions
1/2 cup avocado, diced
1/2 cup jicama, diced
2/3 cup tomato, diced
1 tablespoon fresh ginger, grated
2 tablespoons chopped cilantro
3 tablespoons fresh lime juice
2 tablespoons olive oil
Nachos
2 dozen tortilla chips
1 cup cooked black beans, pureed to make a paste - add, garlic, chili powder, and lime juice to taste.
1/3 cup grated GranQueso cheese

Preparation
1. Salsa: Season shrimp with salt. Grill over medium heat until cooked. Cool shrimp, chop and combine with remaining ingredients. Season with salt to taste.

2. Spread tortilla chips with room temperature black beanpaste. Sprinkle liberally with GranQueso and top with shrimp salsa.

Recipe adapted from WI Cheese
Nutrition Analysis
Cal: 196; Fat: 10g; Sodium: 107mg; Carb: 21g; Protein: 6g

 

 

Ban Boring Breakfasts

Year after year, health studies confirm that breakfast is the most important meal of the day. Children who routinely eat breakfast think faster, clearer and solve problems with more ease then those who go without morning nutrition. Adults are also shown to perform better at work and have an easier time losing weight and keeping it off when they regularly consume a healthy breakfast.

 

If this is the case, then why do so many people still skip breakfast? The annual report of the International Food Information Council (IFIC) notes that, while 90% of Americans know having breakfast is important for health and function, only 49% admit to eating breakfast every day.

 

While lack of time is a common excuse, another reason may be just plain boredom. Many people are accustomed to eating the same basic things for breakfast. This routine can grow monotonous quite quickly, thus providing a good reason to skip the morning meal. If you're looking for ways to change your routine, here are some basic ideas to help you:

 

* Expand your scope in the produce section. Bananas and berries are common selections, but how about seasonal grapefruits, clementines, watermelons, or persimmons? Or, what about squash or yams for breakfast? Try baking acorn and butternut squash with yams, mash it together, sprinkle with cinnamon and nutmeg, and wrap it up in a tortilla. A delicious, winter meal packed with beta-carotene and Vitamins A and C.

 

* Add some variety to your usual bowl of oatmeal by sampling millet, quinoa or buckwheat. Or, instead of boiling grains in water, experiment with different milks or soy beverages to give it a creamy, rich texture, and be sure to add different fruits, nuts, peanuts or fruit jams to add flavor and boost nutrition.

 

* Lastly, spice up your egg dish. Add rice and beans, garlic, cumin, and spicy salsas to eggs, omelets, and breakfast burritos to wake up your taste-buds as well as your metabolism.

 

Take a look below for some ideas that will turn your regular breakfasts into something that makes getting out of bed worthwhile.

 

Southwestern Scrambled Eggs

4 Servings

Ingredients

4 corn tortillas

4 large eggs

4 large egg whites

Salt and ground pepper, to taste

1 teaspoon canola oil

2 tablespoons chopped scallions

Chopped fresh cilantro

Salsa

 

Preparation

1. Place a tortilla directly on a stovetop burner set at medium-low and toast, turning frequently with tongs, until light golden and fragrant, 30 to 60 seconds. Repeat with remaining tortillas. Cut the toasted tortillas into 1/4-inch strips and set aside.

 

2. Whisk eggs and egg whites in a medium bowl. Add the tortilla strips, salt and pepper.

 

3. Heat oil in a large skillet over medium heat and sauté scallions. Add egg mixture; scramble until eggs are set.

 

Nutrition Per serving:

157 calories; 7 g fat (2 g sat); 13 g carbohydrates; 11 g protein; 2 g fiber; 210 mg sodium.

 

Recipe from Eating Well adapted for HERDEZ

 

Egg, Mushroom, and Roasted Red-Pepper Burritos

Serves 4

Ingredients

1/4 teaspoon salt

3 large egg whites

1 large egg

1/2 teaspoon olive oil

1 1/2 cups sliced mushrooms

1/2 cup chopped bottled roasted red bell peppers

1 ounce diced sharp cheddar cheese

4 (8-inch) flour tortillas

1/2 cup bottled salsa

 

Preparation

1. Combine first 3 ingredients in a bowl. Add olive oil to a large nonstick skillet over medium heat. Add mushrooms; sauté 10 minutes. Add peppers; sauté 1 minute. Pour egg

mixture into pan; cook until bottom begins to set, stirring to scramble. Remove from heat; stir in cheese.

 

2. Warm tortillas according to package directions. Spoon one-fourth of egg mixture down center of each tortilla; roll up. Serve with salsa.

 

Nutrition Per Serving: 1 Burrito and 2 tablespoons Salsa

236 Calories; 7.6g Fat; 30.7g Carbohydrate, 10.9g Protein, 2.3g Fiber.

 

Recipe from Cooking Light adapted for HERDEZ

 

Back on Track

The month of January is a refreshing time of year. January offers us all a renewed sense of possibility. It is a time to wipe the slate clean and recover from the chaos of the holiday season. While some of us choose to make resolutions or renewed commitments, we generally enter each New Year in hopes of an improved path ahead.

 

Set yourself straight this year, and get back to basics. Stay with the traditional Latino diet. If an ingredient label contains a long list of words that you cannot pronounce, put it down. Focus on healthy whole grains, beans, nuts, legumes, fruits and vegetables. Allow your body to benefit from the natural fibers, proteins, and antioxidants found in these traditional foods. Be sensible about portions, look for activities that provide a sense of fulfillment, and you will lose the weight naturally.
Sample the recipes below and benefit from the natural, healthy ingredients used to create these tasty dishes.

Wild Rice with Dried Apricots and Pistachios
6 Servings

Ingredients:
7 cups water
1 cup wild rice, rinsed
2 teaspoons extra-virgin olive oil
1 small red onion, chopped
1 medium red bell pepper, seeded and diced
2 cloves garlic, minced
1 1/2 teaspoons ground cumin
1/2 cup dried apricots, diced
1/2 cup orange juice
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
2/3 cup thinly sliced scallion greens
1/3 cup shelled pistachios, coarsely chopped

Preparation
1. Bring water to a boil in a large saucepan. Add wild rice, cover, reduce heat to medium-low and cook at a lively simmer until the grains are tender and starting to split, 45 to 55 minutes. Drain in a fine sieve.

***If you do not have 55 minutes to spare, you can always substitute packaged rice. Look for low-sodium options with a short list of ingredients. Just prepare according to instructions and skip ahead to #2. Some packaged rice products, such as Tambobamba, are ready in just 10 minutes.

2. Shortly before the wild rice is ready, heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add bell pepper, garlic and cumin; cook, stirring, for 1 minute.

3. Add apricots, orange juice, salt and pepper; simmer until the apricots have plumped and the liquid has reduced slightly, 1 to 2 minutes. Stir in the wild rice. Remove from
the heat and stir in scallion greens. Serve topped with chopped pistachios.

Nutrition Analysis Per 2/3 cup:
224 calories; 5 g fat (1 g sat); 0 mg cholesterol; 39 g carbohydrates; 7 g protein; 5 g fiber; 104 mg sodium.

Recipe courtesy of Eating Well; adapted for Tambobamba Nuevo Latin Cuisine


Grilled Corn Salad with Black Beans and Rice
Serves 4

Ingredients
2/3 cup short-grain brown rice
1 15-ounce can black beans, rinsed
1 1/2 cups corn, canned or frozen
2 medium red onions, cut into 3/8-inch-thick slices
1 green bell pepper, quartered lengthwise
1 small ripe avocado
1/2 cup hot tomato salsa, preferably chipotle
1/2 cup orange juice
1/3 cup lime juice
3 tablespoons chopped fresh cilantro
1 tablespoon canola oil
3/4 teaspoon ground cumin

Preparation
1. Cook rice in a large pot of boiling salted water, until al dente, 25 to 30 minutes. Drain and rinse. Place in a large bowl, toss with beans and set aside.

**If you are short on time, substitute packed, low-sodium beans and rice. Prepare according to the package and proceed with the following steps.

2. Preheat grill pan. Grill onions and bell pepper, turning frequently, until tender and charred, 10 to 12 minutes.

3. Dice the bell pepper and half the onions; add to the rice mixture along with the corn. Place the remaining onions in a mixing bowl. Peel and dice avocado; add half to rice
mixture and half to the bowl with sliced onions.

4. Whisk salsa, orange juice, lime juice, cilantro, oil and cumin in a small bowl. Season with salt and pepper. Toss 3 tablespoons of the salsa mixture with sliced onions and avocado. Toss the rest with rice mixture.

5. Spoon rice mixture onto a serving dish and top with onion-avocado mixture. Serve with chips, if desired.

Nutrition Analysis Per Serving:
421 calories; 11 g fat (1 g sat); 0 mg cholesterol; 72 g carbohydrates; 13 g protein; 12 g fiber; 275 mg sodium

Recipe and photo courtesy of Eating Well; adapted for Tambobamba Nuevo Latin Cuisine

 

 

Come Fly the Friendly Skies

I let out a deep sigh of relief as my plane touched down late last night in my hometown. I had survived another round of air travel, enduring only minimal delays. As millions of travelers boarded planes to make it home for the holidays this year, they were bound to experience unwelcome weather delays, mechanical difficulties and unhealthy food options. However, unexpected delays and long layovers do not have to be the end to a healthy diet. With a little preparation and selective navigation, you can make it from A to B without packing on extra pounds.

 

Nutritious foods can be hard to come by at airports, so it's important for travelers to be prepared. The first line of defense against unhealthy airport food is carry-on cuisine. Raid your cabinets for nutritious, portable snacks to stow away in your carry-on luggage. The Transportation and Security Administration rules prohibit passengers from taking liquids or gels in excess of three ounces through airport security, but solid foods like peanuts, fruit, energy bars, veggie sticks, and even sandwiches should pass without an issue.

 

Planning can even start a few days prior to departure. Bake a batch of healthy muffins or bread and stash a few servings in your purse. Or, perhaps make a sandwich the night before and store it in your freezer. Then, just before heading to the airport, wrap it in an airtight container and hit the road. By lunchtime, it will be thawed and ready to eat.

 

If you are faced with a layover and are left without healthy snacks in your carry-on, be sure to explore as many food choices as time will allow. Don't resign yourself to that greasy slice of pizza without checking out all of your options.

 

Last but not least, stay hydrated! Don't wait for the airline attendants to come around with the beverage cart. Keep a bottle of water with you at all times, and be sure to skip the in-flight alcohol and soft drinks - both can dehydrate you.

 

Take a look below for a few ideas for carry-on cuisine and be prepared next time you head to the airport.

 

Peanut Butter and Honey Muffins

 

Makes 16 muffins

 

Ingredients:

1 1/4 cups all-purpose flour

1 cup whole-wheat flour

1 tablespoon baking powder

3/4 teaspoon salt

1/4 cup packed brown sugar

2/3 cup honey

1/2 cup creamy peanut butter

1 1/2 cups fat-free milk

2 large egg whites, lightly beaten

1 large egg, lightly beaten

Cooking spray

1 tablespoon granulated sugar

 

Preparations

1. Preheat oven to 400°.

 

2. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, baking powder, and salt in a bowl; make a well in center of mixture. Combine brown sugar,

honey, and peanut butter in a bowl; stir well with a whisk. Add milk, egg whites, and egg to honey mixture; stir well. Add honey mixture to flour mixture; stir just until moist.

 

3. Spoon batter into 16 muffin cups coated with cooking spray. Sprinkle granulated sugar evenly over tops.

 

4. Bake at 400° for 18 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack.

 

Peanut Butter Gorp

Makes 3.5 cups

 

Ingredients

1/4 creamy, natural peanut butter

1/4 cup maple syrup

1 cup low-fat granola with raisins

32 tiny, whole wheat pretzels, broken into small pieces

1/2 cup golden raisins

1/2 cup sweetened dried cranberries

 

1. Preheat oven to 300°F.

 

2. Combine peanut butter and syrup in a small microwave- safe bowl. Microwave at high 30 seconds or until hot; stir well.

 

3. Place granola and pretzels in a large bowl; pour peanut butter mixture over granola mixture, stirring to coat. Spread mixture in a single layer on a jelly-roll pan coated

with cooking spray.

 

4. Bake at 300° for 25 minutes, stirring twice. Stir in raisins and cranberries; return pan to oven. Turn oven off; cool mixture in closed oven 30 minutes. Remove from oven;

cool completely.

 

 

 

 

Manioc: Queen of Brazil for Gluten-free Cooking

The holidays are here and tables around the globe will soon be brimming with traditional delights both savory and sweet. While some us may only be concerned with expanding waistlines, those dealing with Celiac disease may find the holidays a bit difficult to navigate. People who have Celiac disease cannot tolerate gluten, a protein in wheat, rye, and barley, which can make holiday buffets a bit challenging.

Last week, my good friend and accomplished Brazilian chef and cookbook author, Yara Roberts, paid a visit to my kitchen. We got to talking about gluten-free challenges during the holidays. Yara suggested using manioc, a gluten-free flour native to South America, as a replacement flour during the holidays, as well as year round.

The manioc plant, once called the Queen of Brazil by historian Luis da Câmara Cascudo, is the backbone of Brazilian cuisine. From north to south, east to west, Brazilians from all social levels use the plant in many ways and in a variety of forms, resulting in a range of fabulous dishes.

The fresh manioc, for instance, is used to make soups, salads, stews, and side dishes; the starchy flour can substitute for wheat to thicken sauces and to bake cakes, pies, and cookies; the roasted coarse flour is used to stuff vegetables, fowl, fish, and meat; and then there is tapioca, which is a great basic ingredient for all kinds of soups and desserts such as custards, ice cream, and tapioquinha, a Brazilian version of the crepe.

Brazilian holiday tables have benefited for years because of the inclusion of native ingredients such as the manioc flour. The recipe depicted below is a classic stuffed chicken with a "farofa" made with roasted manioc flour and dried fruit. It calls for a few extra steps, but with one taste, you will understand why it has become a mainstay of Brazilian cuisine. Whether you are struggling with gluten intolerance or you are just seeking out new flavor combinations, try manioc flour in your next recipe.

 

Roast Chicken, King-Style Stuffed with Farofa
Serves 8

Ingredients:
1 whole chicken, 3-4 pounds
3 teaspoons salt
5 teaspoons pepper
4 cups Dried Fruit Farofa (see below for recipe)
2 cups water
2 large onions, cut into 8 pieces
2 tablespoons clarified butter

Preparations
1. Preheat the oven to 400 degrees F.

2. Wash the chicken thoroughly inside and out with warm water. Drain the chicken making sure to empty the cavity of water. Rub salt and pepper inside the cavity and all
over the chicken.

3. With a spoon, fill the cavity with the dried fruit farofa. (Do not overfill it, as the stuffing expands during baking). Tie the legs of the chicken together at the ends of the
drumsticks.

4. Place the chicken on its back in the roasting pan, pour water all around the bottom of the pan, and scatter the onion pieces around it. Bake for 50 minutes, brushing
chicken with butter every 20 minutes. Add more water if necessary.

5. Lower heat to 375 degrees F and bake for an additional 20 minutes or until done. Remove the stuffing and serve along side the chicken.

Recipe adapted from The Brazilian Table by Yara Roberts

Dried Fruit Farofa
Serves 12

Ingredients
1 1/2 cups dried fruit (apricots, figs, pitted prunes)
1 cup hot water
1/4 cup butter
2 tablespoons olive oil
1/4 cup finely chopped onion
1 tablespoon finely chopped garlic
3 cups manioc flour
4 teaspoons salt
4 teaspoons pepper
1/2 cup onion jam
1/4 cup chopped scallions

Preparations
1. Cut each dried fruit into 3 pieces and place them in bowl with hot water to soak for 15 minutes. Discard the liquid and reserve.

2. In a heavy skillet, heat the butter and oil. Saute the onion for 3 minutes; add the garlic and saute for 3 minutes; add 1/2 of the fruit and saute rapidly, mixing well with the other ingredients.

3. Pour the manioc flour slowly through your fingers into the pan and stir slowly. As the manioc cooks, it will absorb the fat. Add the salt and pepper.

4. Lower the heat and keep moving the flour from one side to another to roast it. It should take around 5-8 minutes. Add the remaining fruit and the onion jam and fold in
gently. Remove from heat.

Recipe adapted from The Brazilian Table by Yara Roberts

 

 

Homemade Treats for the Holidays

Rather than trekking from store to store in search of the perfect gift, give a gift that comes from your heart AND your hands. This year, make your gifts from scratch.

Homemade gifts are a wonderful expression of your friendship and care -- and they have the added benefits of showing your creativity at an affordable price. There is always a lot of satisfaction seeing a friend's face light up when you give them the perfect gift. But, when the gift is homemade, it makes it all the more special.

All you need is a bit of time and creativity and the possibilities are endless. Cookies, candies and homemade breads are always welcome gifts, or perhaps try your hand in creating preserves, relishes, salad dressings or sauces. Dress up your baked goods in hand crafted baskets, tins or dessert plates.

Another option is a homemade food basket with recipes and pre-made mixes that will allow the recipient to make their own meal. Food is a thoughtful gift that you can tailor to the recipient, making each present as unique as the person you are gifting.

Take a look below for a few ideas to get you started. We all have the ability to create special gift items that others will appreciate. All it takes is a little care and imagination to create a memorable holiday.

 

Tropical Citrus Marmalade
Makes 3 1/2 cups

 

Ingredients:
2 ripe limes
1 Seville (sour) orange
1 ripe grapefruit
1 cup water
1 package powdered pectin
6 cups light brown sugar
1/2 teaspoon salt
3/4 teaspoon minced ginger

Preparations
1. Rinse all citrus fruits. Using a sharp knife, cut off the rind in thin strips, and cut these into thin slivers. Reserve flesh of fruits.

2. Add slivered rind and water to the saucepan. Cover pan and simmer 20 minutes, stirring once or twice, adding more water if needed.

3. Cut citrus flesh into halves or quarters, and carefully remove sections, discarding pith and seeds. Add to the saucepan, and simmer, covered, 10 minutes, stirring once.

4. Stir in pectin and bring to a boil, stirring frequently. Add sugar, salt, and ginger; stirring constantly, bring to a rolling boil, then remove from heat to cool.

5. Pour into hot sterilized jars and seal tightly. Allow flavors to mellow at room temperature for one week before serving.

Recipe courtesy of The Flavors of the Caribbean and Latin America by Alex Hawkes

Spicy Peanuts and Pumpkin Seeds
Serves 12

 

Ingredients
2 cups unsalted roasted peanuts
2 tablespoons fresh lime juice
2 teaspoons ancho or guajillo chili powder, plus arbol chili powder if you like it spicy
1 teaspoon salt
1 cup hulled pumpkin seeds

Preparations
1. Toss peanuts with lime juice until all are moistened. Sprinkle with chili powder; toss until nuts are evenly coated. Spread nuts in a shallow layer on baking sheet; bake at 250˚F until chili powder forms a light crust on nuts, 20 to 30 minutes. Remove from oven; sprinkle generously with salt.

2. In a large skillet over medium heat, toast pumpkin seeds. Stir constantly until all have popped from flat to round, about 5 minutes. Toss with peanuts. Spoon mixture into airtight, sterilized containers.

Recipe courtesy of Rick Bayless


Chili Oil
Makes 3 (8-ounce) bottles of oil

Ingredients
3 teaspoons peppercorns (white, black or pink)
3 teaspoons cumin seeds
3 teaspoons red chile flakes
1 1/2 teaspoons salt
1 (25.4-ounce) bottle extra virgin olive oil
10 whole dried chile pods

Preparations
1. Wash 3 glass bottles with hot soapy water, rinse well and set aside to dry.

2. Once dry, place 1 teaspoon peppercorns, 1 teaspoon cumin, 1 teaspoon red chile flakes and 1/2 teaspoon salt in each bottle.

3. Heat olive oil and chile pods in a sauce pan to 150°F, turn heat off and allow oil to sit for a half hour. Carefully strain out chile pods.

4. Place funnel in the bottle opening and pour oil in the bottle, leaving about 1 to 2 inches at the top. Shake to mix well, seal and store in a cool dark place for 1 week
before enjoying.

5. Package with a stainless steel spout around the neck of the bottle for easy dispensing.

Recipe courtesy of Whole Foods

 

Buy Yourself Some Time This Year

Sometimes the secret to healthy and satisfying weeknight meals is not to race home after work and cut corners on recipes, but to plan ahead! Try to do a little extra prep work when you have the time, so that you can ease the stress of making weeknight meals at the end of an exhausting workday.

This does not mean that you have to lock yourself in your kitchen for several hours every Sunday. Rather, when you feel like cooking, take advantage of your energy and put together a few meals that will feed your family for days. Work the extra prep into what you are already doing. If you are having chicken fajitas for dinner, grill a few extra chicken breasts for later in the week. Or, if you are making tortilla soup, double the chopped veggies and reserve for frittatas, salads or wraps later in the week.

One thing to keep in mind when doubling batches and freezing for later, is to make sure you properly cool the food before storing it away. Bacteria starts to spread within two hours of sitting, so it is important the food is thoroughly wrapped and placed in the refrigerator to stop spoilage. It also saves time if you store your food in individual containers. That way, your busy family can pull out a healthy meal and eat in minutes, whenever they're in the mood.

Take a look below for some delicious, make-ahead recipes. Double or triple the batch, freeze for later and enjoy any time of the week.

 

Chicken Soup - Ranch Style

Serves 6

Ingredients:
3 (14 oz) cans low-.sodium chicken broth
1 tablespoon garlic, finely chopped
1 bag frozen mixed vegetables
1 chipotle chile in adobo sauce sauce, finely chopped
2 ears of corn on the cob
2 dried bay leaves
1 cup cooked chicken breast, shredded
3 cups cooked white rice
1 lemon, cut into 6 wedges
1 avocado, cut into slices
1/4 cup fresh cilantro

Preparations
1. In a saucepan, heat chicken broth over medium-high heat. Add garlic and cook uncovered for 4 minutes, stirring occasionally.

2. Add mixed vegetables, corn, chipotle chiles and bay leaves and cook for 30 minutes or until vegetables are tender. Add chicken until warmed.

3. Fill each container with 1/2 cup rice, 1 ear of corn, and soup mixture and garnish with the remaining ingredients.

Recipe and photo adapted from Mente Sana En Cuerpo Sano

Chicken Pozole
Serves 12

Ingredients
6 guajillo chiles, seeded and stems removed
6 ancho chiles, seeded and stems removed
1 1/2 cups hot water
2 tablespoons olive oil
1 large white onion, cut in chunks
4 cloves garlic, minced
8 cups low-sodium chicken broth
1 teaspoon coarse salt
1 teaspoon dried oregano
1/2 teaspoon dried thyme
2 bay leaves
2 cups cooked chicken, shredded
2 cans (28 oz each) hominy, rinsed and drained

Preparations
1. In a dish, soak chiles in warm water for 20 minutes.

2. In a large pot, heat oil over medium heat. Add onion and garlic; sauté for 1 to 2 minutes, stirring constantly until the onion is transparent. Place garlic,onion, chiles
and water in a blender. Cover and blend on high speed for 1 minute or until well incorporated.

3. Place a strainer over the pot and empty the blender mixture, passing the mixture through the strainer. Discard the solids that remained in the strainer. Cook uncovered over medium heat for 5 to 10 minutes, stirring occasionally.

4. Add remaining ingredients and bring to a boil. Reduce heat to low, cover and cook for 20 minutes, stirring occasionally. Remove bay leaves before serving.

Recipe and photo adapted from Mente Sana en Cuerpo Sano

 

Healthy Holidays

The holiday season is upon us. It's time for parties, presents, music and fun with family and friends. However, the holiday season does not have to result in extra pounds. The battle of the holiday bulge can be won. This season, take control of your weight and be prepared for the hustle and bustle of shopping and social engagements.
Here are a few tips that will keep you on the right track this holiday season.

1. Portion control. When you're faced with a beautiful buffet table or an incredible array of finger food, remember portion control. At a buffet, use the smaller salad or dessert plate instead of the larger dinner plate. You'll eat half the amount (as long as you don't go back for seconds!) As for the finger food, pick your three favorites and have just one of each. You'll be able to enjoy all the great tastes without all the extra calories.

2. Keep alcohol in check. Holiday cocktails can be loaded with calories - a cup of eggnog has as many calories as a small meal! Drink slowly, and also drink plenty of water throughout the day and (even throughout the party!)

3. Keep exercising. Resist the temptation to hit the mall in search of presents and skip the gym, your walk, or whatever your exercise routine may be. The best gift you can give yourself (and your family) is good health.

4. Don't throw in the towel. Just because you may have overindulged one day does not mean you should abandon your healthy habits for the whole season. Get right back on track by eating well the next day and perhaps add 10 or 15 minutes to your exercise
routine.

5. Do the holidays make you blue? If you feel sad or overwhelmed by holiday mayhem, remember that food is not the answer. Make plans with friends to see a movie or do something active like heading to the park or taking a long walk. Handle your emotions
without using a fork!

Start today with these healthy recipes for turkey leftovers.

 

Turkey Chilaquiles
Serves 8

Ingredients
2 cups low sodium chicken broth
1 1/2 cups shredded turkey
6 ounces tortilla chips
1 cup spinach, chopped
3 tablespoons cotija cheese
Salsa de Chile Chipotle
3-4 canned chiles chipotles en adobo
4 garlic cloves, unpeeled
3 large, ripe tomatoes
1 tablespoon olive oil
1/2 teaspoon salt

Preparations
1. For the salsa: In a heavy, ungreased skillet over medium heat, roast the unpeeled garlic, turning occasionally, until blackened in spots and soft, about 12-15 minutes. Cool, slip off the papery skins, and roughly chop.

2. Set oven to broil. On a baking sheet, roast tomatoes for 12 minutes, turning once. Cool, peel skins, and chop.

3. Add tomatoes, chiles and garlic to a food processor. Pulse until the mixture is nearly a puree.

4. Heat oil in a 2-quart saucepan over medium-high. Add tomato mixture and stir for about 5 minutes. Add chicken broth, (warmed) turkey, spinach and chips. Simmer for 3 minutes, until chips begin to soften.

5. Spoon onto plates and sprinkle with cotija cheese.

Per Serving
Calories: 207, Fat: 9g, Sodium: 329mg, Carb: 20g, Protein: 13g
Adapted from Rick Bayless's Mexican Kitchen and www.worldonaplate.org

Southwestern Turkey Soup
Serves 8

Ingredients
1 1/2 cups shredded cooked turkey
4 cups low sodium vegetable broth
1 (28 ounce) can whole peeled tomatoes
4 ounces chopped green chile peppers
2 roma tomatoes, chopped
1 onion, chopped
2 cloves garlic, crushed
1 tablespoon lime juice
1/2 teaspoon cayenne pepper
1/2 teaspoon ground cumin
1 avocado, diced
1/2 teaspoon dried cilantro
1/2 cup shredded Monterey Jack cheese

Preparations
1. In a large pot over medium heat, combine turkey, broth, canned tomatoes, green chiles, fresh tomatoes, onion, garlic, and lime juice. Season with cayenne, cumin,
salt, and pepper. Bring to a boil, then reduce heat, and simmer 15 to 20 minutes.

2. Stir in avocado and cilantro, and simmer 15 to 20 minutes, until slightly thickened. Spoon into serving bowls, and top with shredded cheese.

Amount Per Serving

Calories:175, Fat: 8g, Sodium: 638 mg, Carbs: 12.1g, Protein: 13.6 g
Recipes adapted from allrecipes.com

 

The Flavors of the Caribbean

The flavors of the Caribbean reflect the diverse culture of its rich and colorful history, bringing together people, flavors, and spices from all corners of the world. Few other cuisines mix such a range of spices and tastes - sweet, hot and savory - as Caribbean cuisine. The result is some of the most flavorful cuisine in Latin America.

 

Just like the cuisines of Central and South America, Caribbean cuisine revolves around fresh produce, rice, beans, and seafood. Also just like in these neighboring countries, food plays a central role in family life and island traditions. However, it is the unique herbs and spices that set Caribbean cuisine apart. There is a widespread belief that Caribbean food is hot and spicy. While some dishes such as jerk chicken have quite a lot of heat, the majority of Caribbean dishes call for a mixture of herbs and spices, such as coriander, parsley, chives, thyme, and garlic. Another mainstay in Caribbean cuisine is allspice, giving an aromatic, flavorful taste to jerk and seafood dishes.

 

Next time you are working out your weekly menu, look to the islands for inspiration. Try adding peas or coconut to your rice dishes, or grind up allspice berries and cumin seeds as a rub for a fish, poultry or meat dish. I think you'll find the flavors of the Caribbean to be a welcome variety to the jalapeños and red pepper flakes that are so commonly used for added flavor in Latino-Hispanic cooking. Take a look below for quick and healthy burritos recipes that have been touched by the flair of the Caribbean.

 

Cuban Chicken Burritos

Serves 4

Ingredients
1 package Cuban Black Beans and Rice
1/2-pound cooked chicken, cut into chunks
1 medium tomato, diced
1 medium ripe avocado, pitted, peeled and diced
8 ounces queso fresco, crumbled
4 large (8 or 9-inch) flour tortillas
Parsley, chopped
Salsa

 

Preparations
1. Prepare Cuban black beans and rice according to cooking directions on box.

2. Add the cooked chicken, tomato, and avocado to the prepared rice and beans mixture and stir the ingredients together.

3. Warm tortillas by covering with a damp paper towel and microwaving for 30 seconds. Spoon about 1/2 cup of the filling into the center of the warmed tortillas.

4. Sprinkle about 2 ounces of the queso fresco on top of the filling. Garnish with salsa and parsley. Fold and roll tortilla around the filling.

 

Recipe courtesy of TamboBamba Nuevo Latino Cuisine

Jamaican Shrimp Burrito

Makes 4 servings

Ingredients
1 package Jamaican rice and beans
1/2-pound medium cooked shrimp
8-ounces pineapple, diced
8-ounces queso blanco, shredded
4 large (8 or 9-inch) tortillas
Cilantro, chopped
Salsa

 

Preparations
1. Prepare Jamaican rice and beans according to cooking directions on box.

2. Add the cooked shrimp, pineapple and queso blanco to the prepared rice and beans and mix the ingredients together.

3. Warm tortillas by covering with a damp paper towel and microwave for 30 seconds.

4. Spoon about 1/2 cup of the filling into the center of the warmed tortillas. Garnish with salsa and cilantro. Fold and roll tortilla around the filling.

 

Recipe courtesy of TamboBamba Nuevo Latino Cuisine

 

Unfreezing the Frozen

Many of us who have moved to the U.S from warm, tropical climates may have once had the luxury of fresh fish at every corner store. As a young child, I imagined that fishermen would simply go out nightly, throw their lines in the ocean, and come back the next morning with glorious fresh fish, perfect for that night's supper.

 

But times have changed. Here in most parts of the U.S., abundant fresh fish is not available. However, this does not mean your family has to eat less fish and miss out on valuable nutrients such as Omega 3s.

 

The good news is the concept of "flash frozen" fish is gaining acceptance and popularity in the marketplace - and for good reason. It's delicious! "Flash frozen" refers to foods that have been frozen very quickly, in a matter of seconds, while out at sea on the fishing boat. This allows all of the freshness to be maintained, sealed in ice until the consumer defrosts the item for use in his/her kitchen. While you may have thought the sign "previously frozen" was a signal to avoid that fish, think again. Frozen seafood can be just as high in quality as fresh fish.

 

Purchasing frozen foods is an economical time saver. In addition to delicious 'flash frozen' fish, try stocking your freezer with an assortment of frozen fruits and vegetables or even bread. They are perfect for evenings when you want to throw a quick-yet-healthy meal together. Look for varieties that are flash-frozen and unprocessed.

 

Take a look below for some recipe ideas using delicious flash frozen Wild Yukon River salmon from our friends at Kwik'Pak Fisheries in Emmonak, a small village in Alaska's Yukon Delta.

Wild Yukon River Salmon with Autumn Slaw

Makes 4 Servings

Ingredients

4 6oz. salmon fillets (flash frozen)
1 zucchini
1 yellow squash
1 carrot
1 red bell pepper, julienned
1/2 cup soy sauce
1/2 cup dijon mustard
1/4 cup lime juice
1 tablespoon sesame seeds
2 cloves garlic, minced
Salt and pepper to taste
Olive oil as needed

 

Preparations
1. Defrost salmon according to package instructions. Heat a non-stick pan over high heat. Season salmon fillets with salt and pepper and rub with olive oil. Place flesh side down into skillet and press firmly for 10 seconds. Continue to sear for 2 minutes.

 

2. Transfer the skillet into a 400 degree oven for 8-10 minutes until salmon reaches 125 degrees or desired temperature.

 

3. While the salmon is finishing in the oven, julienne the squash and zucchini. The finished product should look like long strands of pasta. Add these to the mixing bowl
and toss with olive oil, salt and pepper.

 

4. For the dressing, combine the soy sauce, mustard, lime juice, sesame seeds and garlic and mix with a whisk.

 

5. To serve, place salmon fillets on serving dishes. Build a nest of julienned vegetables on top of the salmon then drizzle the soy dressing around the plate and over the
top of the vegetables.

 

Recipe courtesy of Kwik'Pak Fisheries

 

Wild Yukon River Salmon with Lemon Herb Butter

Makes 4 servings

 

Ingredients
4 (6 ounce) salmon fillets or steaks
(flash frozen)
1/4 cup olive oil
1 teaspoon salt
1 teaspoon lemon zest
2 teaspoons basil, finely chopped
1 teaspoon shallots, finely chopped
2 teaspoons lemon juice
4 ounces butter
salt and pepper

 

Salmon Preparation
Defrost salmon according to package instructions. Season with salt and pepper and brush with olive oil. Heat grill to high heat, and place salmon presentation side down, and sear cross marks. Turn over and repeat process. This rotation method will give that "restaurant" grill look. Continue cooking salmon to an internal temperature of 125 degrees.

 

Lemon Herb Butter Preparation
Combine lemon zest, basil, shallots, lemon juice and butter in a mixing bowl on medium speed until well combined. Add salt and pepper to taste.

 

To Serve
Place salmon fillets on serving dishes and baste with lemon herb butter. Serve with your favorite vegetable, salad, rice or pasta.

 

Recipe courtesy of Kwik'Pak Fisheries

 

 

Make Meal Time Family Time

 

What does dinnertime look like in your family? Does it involve your whole family gathered around the dinning room table with dad carving the meat and an apron-clad mom looking on with admiration for her husband and children? Or perhaps, the doorbell rings every night with yet another pizza delivery to be eaten on the couch while watching TV? Most likely, your dinnertime falls somewhere in-between!

 

Pressures such as two-career households, after school activities and carpooling obligations are just a few of the many distractions of contemporary life that have caused the demise of family mealtime. Eating dinner together has become a lost art or a goal to strive for, as more and more American families dine out, eat alone, or eat on the run.

 

This is a disappointing statistic as family mealtime has many far-reaching benefits. Nightly family meals - not just holiday gatherings or a one-off occurrence - can provide solidity to everyone's day. Regular family meals are great way to share ideas and stories, and also to connect parents to children as good role models.

 

In addition to providing stability and support to the family structure, family suppertime provides one more basic need, sustenance. A study reported in the Archive of Family Medicine, found family dinners promoted healthful eating patterns. These patterns include eating more fruits and vegetables, fiber, vitamins and minerals, and less fried foods, saturated and trans fats. Families who eat at home exercise better portion control and are less temped by high calorie foods ordered in restaurants. In addition, eating away from home can cost two to four times as much as the same meal prepared at home, and that does not include tax or tip!

 

Make mealtime a priority. Choose a regular dinnertime, plan for meals with menus and shopping lists and don't forget to get your kids involved. Ask your kids about their favorite meal ideas, have them set the table, or wash the fruits and vegetables. Including them in the meal planning and preparation will get them excited about what they are about to eat. Plus, the light little conversations that take place while you're all working away in the kitchen are sometimes the most memorable of all. For more ideas, download the LNC's Latino Living for menu ideas, recipes and tips.

 

Take a look below for a few quick, healthy recipes. Not every meal has to be a four- course feast. Just look for fresh, nutritious ingredients and think of creative ways to serve them. Experiment with different regions or cuisines to keep things interesting. Embrace your time with your family and just have fun. Everyone will be benefit in the end.

 

Southwest Turkey Wrap

Makes 4

 

Ingredients
4 whole wheat tortillas, warmed
1 tablespoon olive oil
1 pound lean ground turkey
1 teaspoon chili powder
1 cup corn, fresh or frozen
1 cup low sodium black beans
1/2 cup salsa
1/4 cup low fat sour cream (optional)
2 cups shredded iceberg lettuce
salt and pepper to taste

 

Note: If you are looking to mix up the flavor, try using flavored tortillas, such as Jalapeno Cheddar.

 

Preparation
1. Heat a large non-stick skillet over medium-high heat. Add olive oil and turkey; cook and brown (about 5 minutes). Once browned, drain of any excess fat. Stir in chili powder, salt and pepper. Reserve warm.

2. Combine corn and black beans and cook in the microwave, on high, for 45 seconds. Add the corn and black beans plus the salsa to the reserved turkey, combining evenly. Reserve.

3. Place the warm wraps on a clean work surface. To make 1 wrap: Evenly spread 1 tablespoon sour cream across the wrap. Place 1 cup of the turkey-corn-black bean mixture in the center of the wrap. Top with half cup lettuce. Roll each tortilla and cut each wrap in half. Repeat with other 3 tortillas.

 

Per Serving:
302 calories, 12g fat (3g saturated), 461mg sodium, 25g carbohydrates, 25g protein

 

Recipe adapted from Mission®

 

Asian Beef Wraps

Makes 4 servings

 

Ingredients
4 spinach flavored tortillas, warmed
1/2 pound lean flank steak, raw
1 1/2 cup stir fry vegetable medley, frozen
2 tablespoons low sodium soy sauce
1 8 ounce can mandarin oranges
1 package brown rice, 90 second style (need 1 cup portion)

Note: If you are looking to mix up the flavor, try flavored tortillas such as spinach flavor for this recipe.

 

Preparation
1. Slice flank steak in half lengthwise, then slice crosswise into thin strips (cutting across the grain will ensure tenderness).

 

2. Place a medium size non-stick skillet over high heat. Lightly coat skillet with olive oil. Add sliced flank steak and sear beef for 1 minute.

 

3. Add frozen vegetables and sauté for an additional minute. Add tamari and mandarin orange liquid and cook until the liquid has reduced (approximately 3 minutes). Reserve hot.

 

4. While stir fry is cooking; heat the rice per package instructions (90 seconds). Reserve hot.

 

5. To make 1 wrap: place 1/4 cup rice in the center of the wrap, spreading the rice out slightly. Top rice with 1/2 cup of beef stir fry mixture. Top this with 5 mandarin orange segments. Fold and roll wrap - repeat with the other 3 wraps.

 

Per Serving:
325 calories, 8g fat (3g saturated), 342mg sodium, 44g carbohydrates, 18g protein

 

Recipe adapted from Mission®

 

 

 

Healthy Treats for Halloween

When most Americans conjure up images of Halloween they think of candy, carved pumpkins, and costumes. These popular emblems have transformed over the years, creating a fun-filled holiday for people of all ages to enjoy. But have you ever wondered where these ideas and images originate, and what is the real meaning behind this festive holiday?

 

The answer to these questions is a mixture of historical facts, fiction, religions and ancient beliefs. No matter the origin -- whether it is the ancient indigenous peoples of Mexico or the history of the Celtic traditions -- the roots of our modern day Halloween is that it is a celebration of those who have died before us. The Festival of the Dead is held by many cultures throughout the world to honor and remember friends and family that have passed away.

 

The imagery surrounding Halloween is largely a mix of the Halloween season itself, Gothic literature such as Frankenstein and Dracula, as well as nearly 100 years of work from American filmmakers and production companies who have commercialized the dark and mysterious aspects of ancient religious beliefs.

 

The popularity of Halloween is increasing year after year in the United States. Costume parties, masquerade balls, and trick or treat continue to fuel the $4.95 billion dollar Halloween industry, according to the National Retail Foundation.

With bowls over-flowing with candy and treats around every corner, Halloween can wreak havoc on you and your family's health. However, do not fear, a little planning and creativity can keep the sugar demons at bay. By focusing on the fun and fantasy of the holiday and not just the food, kids will not even know what they are missing.

 

* Give your children a healthy meal or snack before they go trick-or-treating. That way, they may not be as tempted to dig into their candy stash before returning home.
* Ration the candy and allow a small amount to be enjoyed as dessert - do not allow them to snack on candy all day.
* You don't have to hand out candy bars - instead buy small, pre-packaged bags of peanuts or almonds and feel good about giving kids a nutritional treat.
* Keep everyone moving. Sure, there will be some extra candy, but take your family pumpkin or apple picking, take a bike ride or head to the park. The extra sugar calories will be burned off in no time.

 

Another fun, healthy alternative to explore this year is to get creative with watermelons! Instead of carving a silly face into a pumpkin, try using a watermelon instead. You can scoop out the tasty flesh of the melon and use it for fruit salad or a fruit snack later in the week. Take a look below from some creative ideas to get your family started.

 

Jack-O-Melon

 

Supplies:

Sharp carving knife
1 large, round watermelon

 

Directions:
1. Cut a thin slice from the bottom of a round watermelon to provide a stable base.

 

2. Cut a circular piece of the rind from the top of the watermelon that is big enough to reach into while removing the flesh. Carefully remove that top section and reserve for later to be used as a lid.

 

3. Remove the flesh from inside the watermelon using a melonballer, reserving the melon balls for snacking or a fruit salad. Once flesh is removed, drain any excess
liquid from inside the watermelon.

 

4. Using a pen or knife, draw or scratch the outlines ofeyes, nose, mouth, hair, ears or any other feature you want on the side of the watermelon. Then, following the outlines cut the features into the watermelon and remove excess rind.

 

5. To create a 3-D effect with the features after you havecut them into the melon, push gently on the flaps of rindfrom inside the watermelon. (You can use toothpicks to
prop the rind, if you want.) Be creative!

 

6. A safe, battery-operated lamp can be firmly placed inside the watermelon to provide a haunting glow. Place the circular piece of rind that you reserved back
on top of the watermelon and your Jack O'' Melon is ready to be displayed!

 

Courtesy of The National Watermelon Promotion Board

 

The Peacock

 

Supplies:
1 large watermelon
1 pint blueberries
4 kiwis, sliced
1 bunch red grapes
10 bamboo skewers
toothpicks

 

Directions:
1. Any shape watermelon will work forthis project. If necessary, cut a thick slice from one end for a stable base.

 

2. Draw a straight line (about 1/3 of the watermelon's length above the level end) around watermelon for the peacock's edge. Draw the peacock's head and neck
above the straight line.

 

3. On the opposite side, draw a half circle tail base above the straight line. Cut and remove the top section of the watermelon, leaving the head, neck and tail base intact.
Scoop out the flesh, leaving just a trace of red.

 

4. Alternate kiwi fruit, blueberries and grapes on bamboo skewers as shown in photograph. Insert skewers into tail base in fan shape. Use wooden picks to attach
blueberries to head for eye and crest.

Courtesy of The National Watermelon Promotion Board

 

 

Slow Cookers to the Rescue!

As I quickened my step over a chilly bridge on my morning walk to work, I realized there is no denying that the season has changed in my half of the hemisphere. The lazy days of summer are gone, and along with my quickened step, it seems like my "everyday pace" has picked up as well.

 

As the seasons change, so do our schedules. School, sports, homework, meetings - they all have fresh demands on our already busy schedules. Lately, I have been speaking about the necessity of proper nutrition for our families. However, you may be asking just how it is possible to provide daily, healthy family meals in addition to dealing with your everyday stresses.

 

I have two words for you: Slow Cooker. Yes, it may sound like an apparatus utilized in your grandmother's generation, but this handy appliance is making a comeback. Time, money, and energy are precious commodities, and the slow cooker delivers savings in all three categories, for an initial investment of about $30-$50.

 

The beauty of a slow cooker is its ability to cook delicious meals, unattended yet safely, all at the touch of a button. No more heating up your whole kitchen or getting your oven dirty. No more standing around, waiting for ingredients to come to a boil, or sticking your head in to see how much time is left. Simply put a roast, chicken, chili, beans or virtually any dish you desire into the cooker in the morning, and come home to the aroma of a healthy, ready-to-eat meal. You can even make delicious desserts, such as baked apples, rice pudding or fruit butters.

 

Still not convinced? Take a look at a few helpful tips to get you on your way to fast, convenient meals your whole family will appreciate.

1. Fill the slow cooker no more than one half to two thirds full. Foods will not cook properly if the appliance is filled to the brim.

2. Resist the urge to peek - every time the lid is opened, heat is released and your cooking time gets longer.

3. Try browning your meat and/or onions first. Browning adds color and enhances the flavor.

4. Add dairy-based ingredients such as milk, cream or cheese only during the last 30 minutes of cooking, as they will curdle if they are cooked too long. It's easy
to throw these in as you set the table.

Take a look below some tasty slow cooker recipes to enjoy tonight!

Green Pozole

Serves 6

Ingredients
1 dried chili (negro chili)
2 14.5 ounce cans low-sodium chicken broth
1 cup salsa verde
2 pounds chicken breast, 1-inch cubes 1 large onion, diced
2 cloves garlic, minced
1 bay leaf
2 teaspoons dried Mexican oregano
1 tablespoon ground cumin
1 4.25 ounce can diced green chilies
2 15 ounce cans hominy

Preparations:
1. Soak the dried chili in boiling water for 20-30 minutes oruntil softened; drain well. Remove the stem from the chili and place in a food processor with 1 cup of chicken
broth. Puree until smooth.

2. Pour the pureed chili mixture into a slow cooker. Add the remaining ingredients to the slow cooker. Cover and cook on HIGH for 5-6 hours or LOW for 7-8 hours.

3. Remove the bay leaf before serving. Spoon soup into bowls and serve with shredded lettuce, sliced radishes, onions, or fresh cilantro.

 

Per Serving: 206 calories, 3g fat, 552mg sodium, 19g carbohydrates, 37g protein

Recipe adapted from Herdez

 

Pork Chalupa with Beans

Serves 8

Ingredients

3 tablespoons chili powder
1 tablespoon ground cumin
1 tablespoon Mexican oregano
2 pounds boneless pork roast, trimmed, cut in large chunks
1 pound dry pinto beans, washed
2 cloves garlic, minced
1 4.25 ounce can diced green chilies
1 16 ounce jar salsa verde
2 cups low-sodium chicken broth

 

Preparation
1. Soak the dried chili in boiling water for 20-30 minutes or until softened; drain well. Remove the stem from the chili and place in a food processor with 1 cup of chicken
broth. Puree until smooth.

2. Pour the pureed chili mixture into a slow cooker. Addthe remaining ingredients to the slow cooker. Cover and cook on HIGH for 5-6 hours or LOW for 7-8 hours.

3. Remove the bay leaf before serving. Spoon soup intobowls and serve with shredded lettuce, sliced radishes, onions, or fresh cilantro.

 

Per Serving: 206 calories, 3g fat, 552mg sodium, 19g carbohydrates, 37g protein

Recipe adapted from Herdez

 

 

 

Back to Basics

The impact of the obesity epidemic can be felt nationwide, and its not just adults who have succumbed to the extra pounds. Severe childhood obesity has increased more than 70% over the last 15 years, especially in the Mexican-American population (Academic Pediatrics, 2009).

 

Political campaigns pledging to fight obesity are seen in nearly every state, congressional bills have been introduced to improve nutrition in school programs, and health officials work to increase the breadth of nutrition labels, all in the hopes of curbing America's appetite.

 

But is it working? How much responsibility are you taking as an individual to ensure healthy eating habits for yourself or your family? It may be that there are so many regulations, theories and jargon - that the message of good health and proper nutrition has been lost in all the chatter. Sometimes going back to basics - simple communication, developing healthy relationships and providing genuine feedback is the best method for success.

 

For example, take a recent study by a team of researchers led by Dr. Craig Johnston and Dr. John Foreyt at the Baylor College of Medicine. They evaluated a group of overweight, Mexican-American high school students and their response to an instructor-led program vs. a self-help program. Both programs aimed at improving eating and physical activity behaviors.

 

However the self-help group were given a parent-guided manual intended to promote long term weigh loss, while the instructor-led program consisted of 24 weeks of daily, hour-long meetings, teaching the same manual, but utilized positive feedback, created role models for the children, and aimed to explain and demonstrate the message of the manual.

"Focusing on behavior change, including physical activity and good nutrition, helped the students lose and maintain their weight losses. We also offered healthy snacks of peanuts and peanut butter with fruit and vegetables in school to help with satiety and to introduce the children to new foods," said Dr. Foreyt.

 

After one year, 80% of the 'instructor-led' group decreased or maintained weight, while almost 65% of the 'self-help' group gained weight.

 

At times, sets of rules or restrictions simply do not compute. Children need explanations and encouragement. One of the most effective ways of encouraging nutritious eating in children is for the whole family to make adjustments in their eating habits. Try to establish regular meal times, serve a variety of healthy foods and snacks, and make sure they have positive role models to learn from. There is no quick fix to America's obesity epidemic, however, one family at time - striving to make a difference, will result in positive change.

 

Please see below for some healthy, satiating snack recipes that will keep your kids on the right track.

Homemade Peanut Butter

Makes approximately 1 cup

Ingredients
1 cup roasted, shelled peanuts
1 1/2 teaspoons peanut oil
1/4 teaspoon salt

 

Preparations:
1. Place ingredients in a blender, and blend until mixture becomes a spreadable texture. If necessary, stop and scrape the sides of the blender, and continue blending
until you reach the desired consistency.

2. For crunchy peanut butter, add 1/4 cup chopped, roasted peanuts after blending is completed.

Recipe courtesy of Peanuts and Health: An Oldways Monograph adapted for The Peanut Institute

 

Healthy Peanut Snack Mix

Makes 5 cups

Ingredients
12 ounces dried apricots, chopped
1/2 cup wheat germ
2 cups unsalted, roasted peanuts
1 cup raisins
1 cup banana chips
1 cup dried pineapple, coarsely chopped

 

Preparation
1. Mix all ingredients and store in an air-tight container.

Recipe courtesy of The Peanut Institute

 

 

Hungry? Are You Sure?

To honor Hispanic Heritage Month, and to help promote the healthy Latino diet pattern, cookiethe Latino Nutrition Coalition has created Latino Nutrition Month, which will coincide with this historic month of celebration, from September 15th to October 15th.

Latino Nutrition Month has started me thinking about diet patterns, eating behaviors, and why we eat what we eat. How is it that even on a full stomach, our eyes light up in anticipation of that decadent dessert? Or, why do thoughts of chocolate or sugar slide into the picture at 3pm? It is important to understand the intricate connection between hunger, appetite and satiety.

Hunger is the physiological need for food. There are numerous physical cues that inform our bodies of the need for food, such as a growling stomach or a drop in blood glucose levels. Appetite is the psychological desire to eat, and it is associated with social situations, sensory experiences or emotional cues. The other side of hunger and appetite is satiety, which is the physiological and psychological experience of "fullness" that comes after eating and/or drinking.

 

Understanding these terms, and the ability to interpret your body's signals may help with weight management. The next time you go to put food in your mouth, ask yourself a question. Are you REALLY hungry? Does your body really need that snack, or are you just bored? The real issue is managing your own behavior.

 

See below for a few hearty and healthy recipes that will leave you feeling full and satisfied.

-- Adapted from the United States Potato Board

 

Mexican Chicken Potato Soup

Serves 4

Ingredients

4 Anaheim chile peppers*so

2 teaspoons olive oil

1/2 cup sliced green onions

1 teaspoon garlic

3/4 teaspoon ground cumin

3/4 teaspoon cumin seed

4 cups reduced sodium chicken broth

1 cup fresh or frozen corn

2 cups cubed potatoes

1 1/2 cups cooked chicken

1/4 teaspoon salt

1/8 teaspoon pepper
*May substitute 1 (4-oz.) can diced green chiles.

 

Instructions
1. Preheat oven to 450 degrees.

2. Place peppers on a foil-lined baking sheet. Roast for 20 minutes or until blackened, turning occasionally. Wrap peppers up in foil to steam. Let stand 15 minutes.
Remove skin and seeds from peppers and chop.

 

3. Heat oil in Dutch oven over medium heat. Add onions, garlic, ground cumin and cumin seed. Sauté 5 minutes. Add chicken broth, reserved peppers, corn, potatoes and chicken. Bring to a boil. Cover, reduce heat and simmer 20 minutes. Serve with baked corn tortillas strips, cheese, avocado, and cilantro, if desired

.

Nutrition Analysis Per Serving:
Cal: 240, Fat: 6g, Carbohydrates: 26g, Protein: 23g

Recipe and photo courtesy of United States Potato Board

 

Cajun Shrimp and Potato Chowder

Serves 6

Ingredients
1 teaspoon olive oil

1/2 cup chopped onion

1/2 cup chopped red bell pepper

1 1/2 pounds cubed red potatoes

2 cups reduced sodium chicken broth

1 teaspoon garlic powder

3/4 teaspoon dry mustard

1/2 teaspoon each: paprika and salt

1 pound medium shrimp

2 cups 2% milk

2 tablespoons flour

1 1/2 cups chopped fresh spinach

 

Preparation
1. Heat oil in a Dutch oven over medium-high heat. Add onion and bell pepper, sauté 5 minutes. Add potato, chicken broth and seasonings; bring to a boil. Reduce heat and simmer, covered, for 20 minutes or until potatoes are tender.

2. Gradually add milk to flour, whisking until smooth. Add to soup, stirring well. Cook 10 minutes over medium low heat or until thickened. Add shrimp and spinach and cook for several minutes more until spinach is wilted.

 

Nutritional Analysis:
Cal: 198, Fat: 7g, Carbohydrates: 47g, Protein: 18g

Recipe and photo courtesy of United States Potato Board

 

The Benefits of Yogurt

Yogurt has been my go-to snack for years, and with good reason. Yogurt is a wonderful food -- a real "old ways" food, since it has been made and enjoyed for over 4,500 years. Its sweet, creamy taste and texture satisfies my cravings, while providing calcium, protein, and healthy doses of "good" bacteria to help support my immune system.

 

Yogurt is simply milk or cream that is cultured with active live cultures. It is these tiny cultures that are the key to many of yogurt's health benefits. Active live cultures are basically "good" bacteria that are necessary for the body to function at its best. These "good" bacteria prevent the growth of harmful bacteria that cause bacterial infections and diseases, as well as help gastrointestinal conditions such as constipation, lactose intolerance and Inflammatory Bowel Disease. Eating yogurt regularly can help restore your "good" bacteria levels.

 

Since yogurt comes from milk, yogurt eaters benefit from its animal protein, plus several other nutrients found in dairy foods, such as B-Vitamins, potassium and calcium. In addition, yogurt may be helpful in the battle against ulcers. Some evidence shows that eating high quantities of live active cultures found in yogurt may keep ulcer-causing bacteria under control.

 

Yogurt can be enjoyed at any time of the day. It makes a great post-workout snack, since it supplies protein and carbohydrates to recovering muscles. Yogurt is an excellent staple at breakfast, particularly when it's mixed with whole grain cereals and fruit, or when it is added to smoothies. It also makes for a great snack on the go, or a perfect ending to a lunch or dinner, as a dessert. Take a look below for a few ideas to help incorporate more yogurt into your diet.

 

Orange-Papaya Smoothie

Serves 4

 

Ingredients
12 ounces vanilla yogurt
1 can (6 ounces) of orange juice concentrate
1 papaya, peeled, seeded and slicedcooler
1 teaspoon vanilla extract
10 large ice cubes
1/4 cup sugar (if desired)

 

Instructions
1. Place ingredients in a blender. Cover; blend on high speed for 30 seconds or until smooth.

2. Pour into 4 glasses. Serve immediately.

 

Nutritional Analysis Per Serving:
Cal: 150, Fat: 0g, Carbohydrates: 33g, Protein: 4g

 

Recipe courtesy of Mente Sana en Cuerpo Sano Program-©2009 General Mills

 

Calcium: Good for Your Bones

 

When I was a little girl, my mom always told me to drink milk. "But why?" I often asked. "What's the big deal?" It was the calcium that my mom was after, in my milk and some other nutritious foods, too. Calcium maintains bone health and keeps teeth strong, and if children don't get enough calcium, their bones may not develop properly and their teeth may become diseased, leading to severe health problems later in life.

 

Adequate amounts of calcium not only help maintain healthy bones, but also do lots of other good things, too, such as prevent or reduce the onset of osteoporosis, a disease in which bones become fragile and are more likely to break. Recent research articles suggest that calcium may also aid weight loss.

 

Calcium is one of the most abundant minerals in our bodies, and 99% of it is stored in our bones and teeth (the remaining 1% of calcium is then found throughout our body in blood, muscles, and the fluid between cells). Since we all lose calcium every day, everyone needs to replace it by consuming calcium-rich foods and drinks.

 

Milk, yogurt, and cheese are rich in calcium, and are the major food sources of calcium for people living in the US. Vegetables such as kale, broccoli, mustard greens, acorn squash and spinach are also excellent sources, as are some fish, such as sardines and salmon.

 

See below to find out how much calcium you need daily, and also for some recipe suggestions to boost the amount of calcium you get everyday.

 

AGE = CALCIUM IN MG
1-3 yrs = 500 mg
4-8 yrs = 800 mg
9-18 yrs = 1300 mg
19-50 yrs = 1000 mg
51+ yrs = 1200 mg

*Chart courtesy of National Institutes of Health

 

Fruit and Harvati Cheese Salad

Serves 4

Ingredients
2 cups strawberries, sliced
1 1/2 cups cantaloupe, cubed
1 cup blueberries
1 cup raspberries
1 cup kiwi, sliced
2 cups Havarti cheese, cubed
1/3 cup orange juice
2 tablespoons olive oil
2 tablespoons honey
2 tablespoons basil leaves, chopped

 

Preparation
1. Combine fruit and Havarti cheese in large bowl.

2. Mix together orange juice, oil, honey and basil in a small jar with tight fitting lid. Shake vigorously to combine. Pour over fruit and cheese; toss.

 

Recipe adapted from WI Cheese

 

Mexican-Style Asparagus Salad with Queso Blanco

Serves 4

 

Ingredients
Salad:
1 pound asparagus, tough ends discarded and cut across diagonally in 1" pieces
1/3 cup finely chopped cilantro leaves
1/3 cup diced white onion
1 serrano chile, chopped, or 1/2 jalapeño, chopped

1 tomato, chopped

 

Vinaigrette:
1 clove garlic, peeled and crushed
1/4 teaspoon salt
1/4 cup olive oil
1 teaspoon oregano leaves
2 tablespoons rice vinegar
1 tablespoon fresh lime juice

 

Preparation
1. Bring 2 1/2 cups water to boil. Add a dash of salt. Add asparagus and return to a boil for 1-2 minutes. Rinse with cold water and drain.

2. Place the asparagus in bowl, and add the cilantro, onion, and chile. Mix.

3. Combine all of the vinaigrette ingredients and shake well in a jar with lid. Discard the garlic.

4. To assemble, toss the asparagus mixture with the vinaigrette, and refrigerate 2 hours or overnight. Just before serving, add the tomato and queso blanco. Stir
to mix.

 

Recipe courtesy of WI Cheese

 

 

Back To School

With the dog days of summer nearly behind us, children lunch boxwill be heading back to the classroom and families will need to adjust to new time schedules. Carpools, soccer practice and evenings filled with homework are here again. The hustle and bustle of a new school year means parents have new challenges such as providing healthy meals while juggling everyone's activities.

 

Proper nutrition is crucial for social, emotional and psychological development. Teaching children how to eat healthy will enable them to establish a foundation of good nutrition and healthy lifestyle habits that will last for the rest of their lives. Parents will help their children to be at their best by making sure kids have the proper nutrition essentials to make it through the day.

 

It all starts with breakfast. Nutrition and learning go hand in hand. Research has shown that children who regularly ate breakfast had better standardized test scores, better behavior, and were less hyperactive than children who skipped breakfast. A healthy bowl of oatmeal or whole grain cereal with berries or yogurt with fresh fruit is a perfect way to get children ready for a full day of learning.

 

Lunch and dinner are equally as important. It is helpful to serve nutritious, well rounded dinners that can be reassembled for a healthy lunch the next day at school. To ease into this transition, try creating family dinner theme nights such as Meatless Mondays or Taco Tuesdays. Get the family involved - set up a taco "stand" filled with healthy toppings and have your kids build their own taco. Perhaps the next day at school, they will be eager to eat one of their own "creations" as they recall the fun they had the night before.

 

Take a look below for some more quick and healthy ideas for dinner or lunch.

 

Ground Beef Tacos

Serves 6

 

Ingredients
6 medium flour tortillas warmed
1 pound 90% lean ground beef
3/4 teaspoon salt
1/2 teaspoon chili powder
1/2 teaspoon oregano
1/2 cup onion, chopped
1/2 cup water
3/4 cup lettuce, shredded
3/4 cup salsa
1/2 cup shredded pepper jack cheese

 

Preparation
1. Heat a non-stick, medium size sauté pan over medium-high heat on the stove top. Add raw ground beef and onion and brown (approximately 5 minutes);
drain excess fat.

2. Place drained cooked beef back into the non-stick sauté pan, add salt, chili powder, oregano and water.Continue to cook until water is gone and beef is thoroughly mixed with seasoning. Reserve warm.

3. Fill each tortilla with approximately 1/4 cup of reserved taco meat, top with 1 tablespoon of lettuce, 1 tablespoon of salsa, and 1 tablespoon of shredded
cheese.

Nutrition Analysis - Per Serving:
Cal: 326, Fat: 13g, Sat Fat: 5g, Pro: 22g

Recipe adapted from Mission®

 

Chicken Corn Tacos

Serves 4

 

Ingredients
4 white corn tortillas, warmed
1/4 cup guacamole
1 cup rotisserie chicken white and dark meat (no skin), shredded, warmed
1 cup lettuce shredded,
4 tablespoons tomato, chopped
1/2 cup cheddar cheese, grated

 

Preparation
1. To build 1 chicken soft taco: Spread 1 tablespoon guacamole down the center of one warmed tortilla.

2. Top guacamole with heaping 1/4 cup of warmed chicken.

3. Top chicken with 1/4 cup shredded iceberg lettuce,1 tablespoon chopped tomato, and 2 tablespoons cheese.

4. Fold each tortilla into a taco and serve.

 

Nutritional Analysis Per Serving:
Cal: 158, Fat: 8g, Sat Fat: 4g, Pro: 8g

Recipe courtesy of Mission®

 

 

 

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