A Healthy New Year Starts Now

A new year means new beginnings and fresh starts.  Be ready for the new year with a plan for making healthier choices for you and your family.  Join our 2016 Healthy Challenge today!

The 2016 Healthy Challenge is all about moving towards a healthy lifestyle.  Everyone has different goals for making healthier choices.  Choose goals that are realistic and that you can carry out all year long.  Let's look at some simple goals to include in your 2016 Healthy Challenge.

Eat the rainbow.
Eating a variety of fruits and vegetable provides many health benefits.  Fruits and vegetables protect against certain diseases and cancer, and are high in fiber.  Eating colorful fruits and vegetables ensures that you are getting the vitamins and minerals your body needs.  Find ways to add a rainbow of colors into your meals.

• Buy in season fruits and veggies.  Fruits and veggies taste best when they are in season.
• Have a color challenge.  See how many different colors of fruits & veggies that you can include in your meals.
• Fruits and veggies are among the healthiest foods we eat.  Choose canned, frozen, fresh, and dried fruits and veggies when planning your meals.
• Have a "try a new food" day.  Encourage kids to try new foods.  Each week let your child try a new food.  If they don't like it, it's okay - offer it again at a later time.  Make an "I Tried It" chart and see what new fruits and veggies that your family liked the most.
• Plan ahead for meals.  Planning meals for the week can help ensure that you have healthy meals for your family.  When you plan out your meals, you can also plan to use leftovers another night.

Be active.
Being active is another way to move towards a healthy lifestyle.  Regular physical activity helps to keep the extra weight off, gives you energy, and makes you feel better.  Plan to be active this year with some of these ideas:

• Include the entire family.  Enjoy spending time being active with your family.  Set aside time 3-4 times a week to be active by walking around the neighborhood, playing ball, or enjoy inside activities like scavenger hunts, dance parties, or set up an obstacle course.
• Find an activity to do together.  Many families enjoy doing activities together like taking a hike or playing a sport.  Look for an activity that all members of the family would enjoy doing and make time to do this activity.  
• Have fun!  Being active also means having fun.  Many activities that you can do are also a lot of fun for kids. Look for ways to make physical activity fun for the whole family.

We wish you a very Happy, Healthy New Year!

Building a Better Salad

It's no secret that salads are refreshing, nutritious, and delicious  They can help you get your daily servings of vegetables in one meal.  The best part is that a salad can be a 5 food group meal.  You are
in control of how many ingredients to add.

We put together these easy tips to help you build a healthy, yummy salad.

1. Vary your greens. With so many leafy vegetables to choose from, you can keep your salad fresh by varying your base.
• Choose from:  romaine lettuce, arugula, radicchio, and green loose leaf lettuce.  Better yet, mix them all in together!
2. Keep the veggies coming!  Just because you have a base of greens does not mean you cannot add more veggies.  Add color to your salad by including your favorite veggies.
• Cherry tomatoes, shredded carrots, sliced cucumbers, sliced bell peppers can all bring flavor, texture, and color to your salad.
3. Try some fruit.  Adding even one fruit to your salad can make it more colorful, delicious, and nutritious.  
• Go for sliced grapes, strawberries, oranges, or blueberries.
4. Don't forget the protein.  Lean protein keeps your body feeling full and energized.
• Remember beans, lean meats, edamame, or tofu are great options for your salad.
5.  Sprinkle some cheese for flavor (optional).  Adding some cheese, such as feta, mozzarella, or cheddar cheese can help boost the calcium in your dish.
• Try a reduced fat cheese!  
6. Go easy on the dressing.  If you choose to bring salad dressing to the party, try a "light" variety, or better yet, substitute lemon juice or balsamic vinegar.
• Dip your fork into the dressing to get the flavor, rather than piling it on top of your salad.

Spring Shortcuts to Eating Healthy

Spring is a busy time of year for many parents.  Children are enjoying the extra daylight hours and many activities begin that take time in the evenings.  It can be hard to find time to make healthy meals.  Don't worry -- we can help!  Try these tips to make healthy meals easier this spring.

1. Plan ahead.  Set aside an hour or two to plan meals for the week.  Create a grocery list from the meals that you are going to make.  If you have more time on a weekend, you can prepare some of the food ahead of time so that you just have to re-heat on a busy night.
2. Keep it simple.  Plan meals that do not take a lot of time to make or do not need a lot of ingredients.  For example, a meal can be a meat, a fruit, and a veggie.  Using beans also provides protein and takes less time to prepare.
3. Use shortcuts to save time.  Stock up on canned and frozen vegetables that are quick and easy to prepare in a short amount of time.  Veggie can be heated quickly.
4. Cook once, eat twice.  When you do have time to cook, try making extra food that you can eat later on in the week.  For example, if the recipes makes 2 servings, double the recipe to make 4 servings and save for dinner another night.  You can freeze it, too.
5. Snack healthy.  Place veggies like celery and carrots or fruits like grapes and orange slices in plastic baggies to take with you when you are running errands.  These snacks are healthy and will help keep you full until you can eat at home instead of spending money eating fast food.

What are your favorite ways to continue to eat healthy with your busy schedule?

Spring Break Challenge!

The snow has melted and the sun is shining.  Finally, it's the time of year kids are waiting for!  Spring break is here!  Make your child's vacation fun and healthy with a Spring Break Challenge!  Do a fun nutrition and physical activity each day during spring break.  If your kids aren't on spring break this week, that's okay.  You can still try these activities before or after school this week.  Here are some ideas to help you out!

1. Monday
• Go to a new park and use the playground equipment to create an obstacle course.
• Visit the grocery store and pick out a new fruit to try that you have never tried before.
2. Tuesday
• Write down different physical activities on a piece of paper and place them in a hat  like toe touches, jumping jacks, hopping on one foot, and acting out a story.  Take turns picking an activity to do until all the activities have been used.
• Cook with kids!  Give the kids a couple of meal options to choose from and then let them help you create it in the kitchen.  Kids can help to stir, wash and cut fruits and veggies.
3. Wednesday
• Go for a long walk with the kids and look for signs of spring!  Try looking for blooming flowers, birds singing, people where lighter jackets, and the sun shining.
• Let your child choose the veggies for dinner.  Give your child two or three different veggies to choose from for dinner tonight.  Your child will love helping to prepare them too!
4. Thursday
• Have a bunny race!  Go outside or to a spacious room inside and have a bunny hopping race with the kids.
• Make a fruit and veggie collage.  The more kids learn about foods the more likely they are to eat them.  Gather a whole bunch of grocery store sales and let the kids make a fruit and veggie collage with their favorite foods.
5. Friday
• Have a veggie taste test!  Put together a tray of veggies or dishes with veggies and have your child taste and rate each one.  You can even let them write up a food review for practice.  Choose a healthier dip for your veggies like hummus or low-fat dip.
• Stretch together.  Let your child pretend they are a flower.  Have them start by curling up in a ball like a bud, and then stretch all the way to the sky like a flower, and do jumping jacks as they bloom!
6. Saturday
• We want to hear about your favorite nutrition and physical activity that you did this week!  Visit our Eat Smart, Be Fit Maryland Facebook page and post a picture in the comments section or send us a comment with a picture of your child doing these activities at eatsmartmd@umd.edu.  We want you to share how you had a healthy spring break!

Kitchen Time Savers

Most of us are short on time, but we want to give our families the healthiest meals possible.  Taking extra time in the kitchen isn't always possible.  Here are some tips to save time in the kitchen.

Try these tips to help save you time and money:

• Double your recipe so that you can freeze the leftovers for a meal another day.  If evenings during the week are too busy, plan ahead to prepare a few dishes on your day off.  Freeze, then take out and thaw in the refrigerator the day before you plan to serve it. 
• Use your ingredients for multiple meals.  Cook extra baked chicken or turkey.  Make a pot pie with a simple frozen or refrigerated crust.  Or dice the meat and serve with salsa and lettuce in a tortilla.
• Use smaller amounts of left overs for lunches!
• Have plenty of side dish recipes on hand.  Does your family like flavored rice or whole grain pasta?  Side dishes usually only take 20-30 minutes to prepare, so you can make them to go along with the main dish.
• Keep canned and frozen vegetables on hand to go with your main dish.  Canned and frozen are convenient, easily stored, and often a good value.  They are also very quick to heat up.
• Some stores have rotisserie chickens on sale one day a week.  These baked chickens are usually a good deal and are ready to eat as soon as you bring them home.
• Don't forget about frozen meats and fish.  These main dishes are quick to prepare and easy to put in the oven.  Try to get fish as fillets without too much breading and meat patties without much filler.
• Buying cut-up veggies and fruit can save you time, but you will likely pay more for the convenience.  Instead, invite your older children to help cut fruits and veggies up as you prepare the rest of the meal.
• Use a slow cooker to make meals.  Check out our recent blogs on One Dish Meals and Tips for Crockpot Meals for ideas!

Navigating the Grocery Store

Unplanned trips to the grocery store can end up taking extra time out of your day and costing more money.  Follow these four tips to make grocery shopping easier!

1. Avoid shopping when hungry.   If you are hungry, it's easy to pick up extra food items and unhealthy snacks.  Try having a healthy snack like nuts or a piece of fruit before heading to the store.
2. Make a list before you go.  Before you go to the grocery store, create a list of food items you need. Put the list in your bag so you don't forget to take it with you.  Try and stick to your list to help you save time and money at the grocery store.
3. Plan meals ahead of time. When you are making your list, try to plan meals ahead of time.  Choose recipes that you can use food items in more than one dish.  For example, buy a larger can of tuna fish.  You can make sandwiches for lunch and a tuna casserole for dinner the following day!
4. Shop the perimeter of the store.   When you get to the grocery store try to shop the outside aisles around the store.  Healthy food items, such as fruits, vegetables, and dairy products are on the outside aisles.  Processed and unhealthy foods are usually found in the inside aisles.

Don't forget there are a ton of ways to shop healthy on a budget!

• Purchase fruits and vegetables that are in season.  They are often cheaper and delicious!  For example, butternut squash and cauliflower are some vegetables that are in season during the fall.
• Look for store brands and compare labels.  They usually have the same nutrients and ingredients but just different packaging.  For example, look for a known cereal brand find the same type of cereal in the store brand and compare prices.
• Frozen and canned fruits and veggies are a great option.  They are filled with vitamins and nutrients but have a longer shelf life and are lower in cost than fresh fruits and veggies.  When you do purchase canned fruits and veggies remember to rinse them off.  This helps to get rid of added sugar in the fruits and salt in the veggies.
• Look for weekly coupons and bonus cards!  Some grocery stores even give gas points with bonus cards.
• Buy foods that are shelf stable in larger quantities.  Foods that are shelf stable will not go bad as quickly so they will keep longer.  Buying family sized packages can often save money.  Examples of shelf stable foods include canned beans and dried rice. 

Next time you go to the grocery store remember these tips to make your experience a breeze!  

Get in the Game with School Lunch

October 13-17 is National School Lunch Week!  School lunch provides a daily nutritious meal for school-age children, which includes healthy foods from each MyPlate food group:  whole grains, low-fat dairy, fruits and vegetables, and lean protein.  Schools participating in the National School Lunch week celebration may have special menu items, colorful signs posted in the cafeteria, and even lunchroom staff dressed in costumes!  Many students are eligible to receive free or reduced school breakfast, lunch, and some schools offer a late-afternoon supper meal.  Contact your child's school to ask about the free and reduced school meal program. 

Schools may feature locally grown and harvested fruit and vegetables like apples, cauliflower, broccoli, and squash on the school lunch menu this week.  It is a great opportunity to taste fresh produce at its very best!

Ask your child to read the school menu with you.  Circle healthy foods on the menu that your child already likes.  Then circle some new healthy foods to try!  Children need to try new foods many times, prepared in different ways, to decide whether they really like these foods. Encourage children to try these healthy foods by being a role model yourself.  Eat these foods together with children to show how much you enjoy eating them.  They are more likely to try these foods when they see you eating them too! 

Get in the game with school lunch and enjoy healthy and nutritious foods this week, and every week!

Dinner Planning Made Easy

 

 

What's for dinner?  Do you want to save time and money?  Here's a few questions that you might consider before making your dinner plans for tonight:

• Will I prepare a home-cooked meal or order takeout from a restaurant?
• What healthy options can I include?
• How much money do I need to spend?
• How much time do I have to prepare and eat dinner tonight?

Use the following four steps as a guide to help save time and money and make your family meals a breeze to plan.

1. Keep it simple.  Stock up on foods that you can make and serve in a hurry, such as canned tuna, whole grain bread and pasta, canned or frozen beans, fruit, peanut butter, leafy greens, eggs, and low-fat yogurt.
2. Make meals with your children.  Spend time together making family meals and get some kitchen help too!  This will save you time and your children will learn important skills.  Children can help in the kitchen by setting the tablet, washing vegetables, stirring, measuring, and choosing a fruit or vegetable to try.
3. Prepare food ahead of time.  Cook on the weekends when you have time and freeze the food you plan to eat the following week.  Search the Eat Smart website for recipes containing your family's favorite foods. 
4. Shop smart.  Go grocery shopping with your kids and take the time to read the nutrition facts labels, unit prices, and compare store and national brand products to find the best buys.  This will stretch your food dollars and keep your family healthy.



Vegetable of the Month: Squash!

The weather is getting cooler outside, which means fall is right around the corner.  There are many different varieties of squash that you can buy, but some are in season in the fall and winter months.  The most popular fall and winter squash are: acorn, butternut, and spaghetti squash.  Squash comes in a variety of shapes and colors and is a great source of potassium, fiber, and Vitamin A.

How to select:

• Choose squash with glossy skin that does not have any spots or cuts.
• Whole winter squash can be store at room temperature for 1-3 months depending on the variety.
• Store cut pieces of squash in a closed container in the refrigerator.

 

Types of squash:

• Acorn squash -- usually shaped like an acorn. To prepare rinse the outside, slice into halves and can be baked, microwaved, sautéed or steamed. Acorn squash can be filled with different ingredients for added flavor.  Try our Apple Stuffed Acorn Squash for a quick and easy side dish!
• Butternut squash -- has yellow skin and orange flesh inside.  As butternut squash gets ripe, it becomes sweeter.  To prepare, rinse the outside, peel off the skin, carefully cut down the middle, and chop into pieces.  Butternut squash is usually baked or roasted and great in soups!  Try the Butternut Squash Soup recipe below!
• Spaghetti squash:  is oblong and has a ivory to yellow or orange color.  Spaghetti squash when cooked looks like spaghetti!  Spaghetti squash can be prepared by rinsing off the spaghetti squash and poke holes on the outside.  Spaghetti squash can be cooked in the microwave, baked or steamed.  Once they are cooked, cut in half and scoop out the insides.  Try this Spaghetti Squash with Tomatoes, Basil and Parmesan recipe.  Kids will love that it looks like spaghetti!

There are many ways to enjoy squash.  What is your favorite squash recipe?

 

Butternut Squash Soup

 

Ingredients

1 red onion

2 medium butternut squash, chopped (or 2 packages of precut)

3-4 celery stalks, with leaves, chopped

1 potato, chopped

3-4 large carrots, chopped

3 cups low-sodium chicken stock

Sprinkle with black pepper

 

Add to taste:

1/4 cup brown sugar

2 teaspoons cinnamon

1/4 cup half n half

 

Directions:

1. Cook all of the above ingredients in a slow cooker on low for 8 hours, or high for 4 hours.
2. Once cooked and soft, place in a blender and blend for 2-3 minutes until well blended.
3. Add brown sugar, cinnamon and half n half to taste.
4. Enjoy!

 

Recipe courtesy of Erin Braunscheidel Duru

 

Starting the School Year Off on the Right Foot

School is starting very soon!  As the kids are getting back to school, start the year off on the right foot by making healthy choices that can last all year long.  Follow these ideas for healthy choices to help your child be more focused and get the most out of their school day. 

1. Eat Breakfast!  Eating breakfast each morning helps your child start the day ready to learn.  Whether at home or school, breakfast is important.   Breakfast will help your child feel less
   
   hungry throughout the school day.  Try our breakfast ideas during the school year. 
2. Add fruits and veggies to your plate.  Fruits and veggies have many vitamins and minerals that help keep our bodies healthy.  Encourage your child to eat a fruit and veggie at lunch each day.  Look at the school lunch menu the night before to guide your child to choose a fruit and veggie that they may like or want to try.
3. Snack healthy.  Children are working hard all day as they are learning, so they are often hungry when they get home.  Have healthy snacks on hand to eat before dinner is ready.  Need quick and easy snack ideas?  Check out our previous blog post on 5 Types of Healthy Snacks for a Busy Lifestyle. 
4. Be Active Everyday!  As school starts and schedules fill up, it can sometimes be tough to get physical activity.  Set aside time each night with your family to take a walk, play a game of catch or get creative by making up a new game inside.  Physical activity also helps children use the energy they stored up from sitting in class all day.
5. Get enough sleep.  Is it is important that your child gets enough sleep to feel well-rested in the morning.  A well-rested student stays healthy and is ready to learn!

Have a great school year!

Any Way You Slice It, Watermelons Are a Treat!

May to August is the perfect time to enjoy a family favorite treat:  watermelon!  Since it is the peak season, grocery stores and farmers' markets will have a huge supply of this delicious, juicy fruit at a low cost.  Watermelon is also a tasty, low-calorie way to stay hydrated in the summer heat and is full of nutrition that is important for your family's health.

How to Select:

• Look for a watermelon with bright skin, firm, and free of cuts
• Choose one that feels heavy for it's size.  "Water" melons contain more than 90% water and the ripest ones have the most water.
• The underside should have a creamy yellow spot from where it sat on the ground to ripen.
• Cut watermelon will keep in the refrigerator for 3-4 days.

How to Prepare:

• Wash watermelon thoroughly.
• Cut watermelon in half and remove the rind to eat.

How to Serve:

• Cut watermelon for a refreshing snack in the summer.
• Let kids use a melon baller to scoop watermelon out and make melon kabobs.
• Make homemade Watermelon Pops
• Try cooling down with a Cool Melon Slushie

Recipe Spotlight: Summer Stuffed Tomatoes

 

Summertime is a great time to go to the Farmers' Market for plenty of fresh fruits and veggies.  Peaches, tomatoes, and corn are fresh and delicious right now.  Our Summer Stuffed Tomatoes are a simple dish that is quick and easy and the whole family will love.

Make them to take to summer cookouts or have as part of your family dinner.  The kids can help make them by washing, cutting, and mixing the fruit and veggies!

Our recipe calls for 8 tomatoes, but we cut it in half to only make 4.  You can adjust the recipe if you need to.

Summer Stuffed Tomatoes
Serves: 8 

Ingredients: 
8 ripe tomatoes, washed
2 ripe peaches, washed, peeled and chopped
3 cucumbers, washed, peeled, seeded, and chopped
2 ears of fresh corn kernels, washed or 1 can corn drained and rinsed
3 Tablespoons vegetable oil
2 Tablespoons lemon or lime juice
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup basil leaves, washed and chopped or 1 teaspoon dried basil

Directions:

1. Slice off tops of tomatoes and scoop out seeds and flesh.
2. Chop the tomato seeds and flesh and place in a bowl.
3. Add remaining ingredients and spices to bowl.
4. Stir to combine and chill in refrigerator. 
5. Divide filling equally in stuffed tomatoes.

Gather all ingredients.

Cut the top off of the tomato.  Peel the peach and the cucumber. 
Take the flesh out of the cucumber.

 

Chop basil.



Remove flesh from tomatoes.
 

Mix together corn, peaches, cucumbers,
chopped tomatoes, vegetable oil, lemon juice, salt, pepper and basil.
 

Place mixture in the refrigerator to let it chill.



Fill tomatoes with chilled ingredients.
 

Serve!

 

Snack Healthy This Summer

During the summer months children spend more time at home.  Keep healthy snacks on hand to give them the energy they need to play and have fun.  In-season fruits and veggies that are now available in grocery stores and at farmers' markets are good snack choices.  Try these tips for healthy snacking.

• Grab and Go Snacks.  Keep sliced vegetables in the refrigerator and serve with dips like hummus or low-fat salad dressing.  Other great grab and go snacks include pretzels, air popped popcorn, trail mix, or peanut butter with crackers.
• Yummy Fresh Fruits.  In season berries, pears, peaches, and melons as well as bananas and apples can provide an easy "grab and go" snack.  Always wash fresh produce before eating or cooking.
• Swap out the Sugar. Make your snacks healthier by replacing sugary ingredients with healthier choices.  Top a graham cracker with low-fat vanilla yogurt and sliced strawberries.  Place another graham cracker on top to make Strawberry S'mores.   Blueberries and sliced peaches make great toppings, too.
• Mix it Up.  Blend plain fat-free or low-fat yogurt with 100% juice and fresh berries or peaches for a tasty fruit smoothie.  Buy only the amount of fresh produce your family will use within a few days.  Freeze the rest to use at a later time.
• Nibble on Lean Protein.  Choose lean protein foods such as low-sodium deli meats, unsalted nuts, low-fat cheese or eggs.  Wrap sliced low-sodium deli turkey or ham around an apple wedge or a cherry tomato.  Store these in the refrigerator to be enjoyed as "grab and go" snacks.

Place a plastic container in the refrigerator to keep all snacks together so children can grab them when they are hungry.  Prepare single-serving snacks for younger children to help them get just enough to satisfy their hunger.  Let older kids make their own snacks by keeping healthy foods in the kitchen.  

Stay at Home Family Vacation!

 

You don't have to travel to the beach or the mountains to have a wonderful summer.  Try having a vacation at home with the family this year.  With a little creativity and imagination it can be a lot of fun.  Here are some ideas to get you started on your very own at home vacation!

1. Have a family picnic -- Put a special twist on the day and take the family outside for a picnic.  Pack foods like whole grains, fruits, low-fat dairy, and vegetables.  Let the kids help cut fruits and veggies and pack the meal.  Be sure to pay attention to food safety and don't leave foods in the sun for too long!
2. Make Strawberry S'mores -- Try this healthy twist to S'mores for a fun summer treat with the kids.  This fun recipe uses low-fat yogurt, strawberries, and graham crackers for a delicious treat.
3. Go for a family hike:  Check out this website to find a local hiking trail near your home:  http://www.everytrail.com/best/hiking-maryland.  Pack plenty of water and healthy snacks like nuts and dried fruit for a fun, active day with the family.
4. Set up an obstacle course --  Create a fun obstacle course around the year.  Have everyone hop on one foot, jump, run, and crawl around for some family friendly fun!
5. Have a camp out --  Check the weather to see if it's a nice night and set up camp outside with sleeping bags, bug spray, flashlights and some summer reading books!  If outside isn't safe try an indoor camp. 
6. Cook a family meal -- Plan a special meal with the family.  Let all the family members help prepare a healthy memorable meal.  Use a table cloth and nice dishes and make it an extra special night.  Here are some healthy recipe ideas the family can cook together:
• Baked Salmon with Tomatoes, Spinach and Mushrooms
• Harvest Fajitas
• Chicken and Kale Casserole
• Crunchy Vegetable Burritos
• Lemon and Herb Chicken

Fun Easy Ways to Eat Breakfast When School's Out

  

Just because school is out doesn't mean breakfast gets to take a vacation!  Breakfast is still the most important meal of the day, especially for growing children.  Your kids will love these fun, easy breakfast ideas for summer!

• Whole grain tortilla filled with scrambled eggs, salsa and low-fat cheese.
• Oatmeal in a cup with fresh fruit and nuts on top.
• Frozen whole grain waffles topped with peanut butter and a sliced banana.
• Fruit smoothie blended with low-fat yogurt or milk.
• Trail mix with cereal, nuts, and raisins in a snack bag and a glass of low-fat milk.
• Yogurt with dry whole-grain cereal on top.

Get creative and make up your own recipes!  Try combining two kid favorites like scrambled eggs and pizza!  Just add an egg to our Make it Myself Pizza recipe and turn it into a delicious Breakfast Pizza!

Breakfast Pizza

Ingredients:
1 large egg, beaten
2 Tablespoons of salsa
1 whole-wheat English muffin
2 Tablespoons low-fat shredded cheese

Directions:

1. Coat a small non-stick pan with cooking spray and heat over medium-high heat.  Add egg and scramble.
2. Spread salsa on English muffin halves.  Top with the scrambled egg and sprinkle with cheese.
3. Bake in the oven or toaster oven at 400 degrees F, or in the microwave on high until cheese melts.
4. Enjoy!

For more breakfast ideas for your kids, check out the Breakfast recipes on the Eat Smart Website. 

Recipe Spotlight: Pasta with Greens, Beans and Chicken

Summertime is just around the corner which means busy schedules for everyone.  It can be hard to try to plan meals around the many activities going on, so finding a quick and easy recipe the whole family will love is hard to do.  Visit the farmers' market to pick up some fresh greens as a start to your meal planning for the week.  .

Looking for a healthy recipe to try with your family?  Try our Pasta with Greens, Beans and Chicken.  This simple recipe is quick and easy to prepare and your family will love it!  You can also use leftover chicken that can help save on food costs and use up meat already prepared from another meal.

Here is step by step instructions on how to prepare the Pasta with Greens, Beans and Chicken.

 
Pasta with Greens, Beans and Chicken

Servings:  6

Ingredients:
1 box whole wheat pasta
1 Tablespoon vegetable oil
1/2 onion, chopped
3 cloves garlic, chopped
3 chicken sausages, chopped or 2 cups leftover, cooked chicken cubes
1 bunch Swiss chard or 6 cups spinach, chopped
1 (15.5 ounce) can of cannellini, great northern or navy beans, rinsed and drained
2 cups low-sodium chicken or vegetable broth
1 teaspoon Italian seasoning
Salt and pepper to taste
1/2 cup Parmesan cheese, grated (optional)

Directions:

1. Cook the pasta according to directions on box, and drain.
2. On medium heat, add vegetable oil and onion to a large pan.
3. Cook for 5 minutes, add garlic and cook for 1 minute more.
4. Stir in chopped chicken and cook until heated through.
5. Add beans, chard or Spinach, chicken or vegetable stock, and spices.
6. Add in cooked pasta and stir to combine.
7. Cook for 5 minutes until pasta is heated through.

Gather all of your ingredients. Being prepared from the start is key!

 

 

Boil pasta according to the package directions.  For whole wheat pasta,
it takes 2-3 minutes longer to cook than white pasta. 




Add chopped chicken or chicken sausages.  Cook until meat is heated through.

 



Mix together beans, greens, vegetable broth and spices. 
Add to pan and stir.  Then, add cooked pasta to the pan. 

 




Cook an additional 5 minutes or until pasta is
heated through and the greens have begun to wilt.

 



Spoon into a bowl and enjoy!



 

For added flavor, you can top your dish with grated Parmesan cheese.

 

Cooking Asparagus Is Easy!

Summer is almost here! That means fresh asparagus is available at the grocery store.  Take the time to learn the many ways to enjoy it.  It is an easy vegetable to buy and prepare.

Buying:  When buying asparagus, choose bright green round stalks with closed, compact and firm tips.  Also look for cut ends that are not dry.  Asparagus stalks should be about the same size so cooking will be even.  Before cooking, wash in cold running water.  Break off the stalk ends that look brown and tough.  Try one of these cooking methods:

• Steaming:  First you need to tie a bundle of asparagus spears together with kitchen string, just under the tips and also near the bottom, making sure the bottom ends are level.  Place the bundle in a tall pot of 2 inches of boiling water for 5-8 minutes, depending on the thickness of the spears.  While the ends of the asparagus are being boiled, the tips are actually being steamed.  The end result should be bright green, crisp, tender spears.
• Boiling:  Lay the asparagus spears in a large skillet with about an inch of water.  Boil for up to 5 minutes, depending on thickness of the spears. 
• Microwaving:  Lay asparagus in a microwave-safe baking dish, with tips towards the center.  Add about a 1/4 cup of water; cover and microwave for 4-5 minutes.
• Roasting:  Place asparagus on a baking sheet coated with non-stick cooking spray and roast in a preheated 450 degree oven for about 10-15 minutes, depending on thickness of the spears.  Or, instead of using cooking spray, pour a little olive oil over the asparagus before roasting.  Try our Delicious Roasted Asparagus recipe.
• Grilling:  Place asparagus spears on a preheated (medium-high heat) grill sprayed with olive oil spray and cook for about 5-8 minutes until tender, turning occasionally. 

Asparagus can be enjoyed in many dishes as soups, salads, stir-fries, scrambled eggs and pasta.   It can be eaten both hot and cold.  To see other recipes using asparagus, click here. 

Fruit of the Month: Strawberries!

Strawberries are a fruit that creates a burst of sweet flavor when they are eaten.  The red color, green leafy cap, and fun shape makes this fruit easy to spot.  Strawberries are a great summer time fruit and sweet treat!  They are packed with vitamin C, fiber and other vitamins and minerals.

How to select:

• Choose strawberries that are firm, plump, and have a deep red color.
• Remove any moldy or damaged berries before putting them in the refrigerator.
• They will last about three days in the refrigerator.
• Strawberries will last up to one year when frozen.

How to prepare:

• Rinse strawberries with water.
• Cut the stem and green leaves off.
• Slice them, chop them, or eat them whole!

How to serve:

• Add frozen strawberries to a breakfast smoothie.
• Add fresh strawberries to oatmeal and cereal.
• Top yogurt with fresh strawberries and a drizzle of honey for something sweet.
• Try the Fruit and Spring Greens Salad.

Here are some other great recipes to try with strawberries:
Strawberry Smoothie
Chocolate Strawberries
Strawberry S'mores

Recipe Spotlight: Greens and Beans

Spring has sprung and farmers markets have begun opening up all around Maryland filled with fresh in-season fruits and veggies.  The great news is many of them now take EBT cards, making them an affordable place to purchase fresh fruits and veggies for the whole family!

Spinach, kale and Swiss chard are some of the first crops to be harvested in Maryland.  Pick up some fresh greens at your local farmers market and try this Simple Greens and Beans dish your family will love. 

Here are some step by step instructions to help you master the Greens and Beans recipe!

Greens & Beans Recipe

Servings: 6

Ingredients:
  2 Tablespoons vegetable oil
  1 onion, chopped
  2 cloves of garlic, chopped
  2 (15.5 ounce) cans of white beans, rinsed and drained
  6 cups fresh greens: (Examples are spinach, Swiss chard, or kale), washed
  2 Tablespoons fresh parsley or 1 Tablespoon dried parsley flakes
  Salt and pepper to taste

Directions:

1. Heat oil in pan over medium heat.
2. Add onion, cook for 2 minutes.
3. Add garlic and cook for 1 minute, stirring often.
4. Add beans and parsley, cook for 2 minutes.
5. Stir in greens and cook just until wilted.
6. Season with salt and pepper.

  Gather all of your  ingredients

 Measure, wash chop and prepare all ingredients.

 

 

Be sure to rinse the beans to get rid of some of the sodium!

 

 Heat oil over medium heat adding chopped garlic and onion.  Cook for 2 minutes.

 

 

  Add beans and parsley and cook for 2 minutes.

 

 

 

 Stir in greens and cook just until wilted.

 

 

Season to taste with salt and pepper and enjoy!

 

 

 

 

Fun Ways to Cook Eggs

 

 

Eating more eggs is a wonderful way to give you and your family's health a boost.  Many people are afraid that eating eggs will raise their cholesterol but eggs are actually a great source of protein and vitamins.  One little egg is packed with protein, Vitamin A, E and B vitamins.  Eating the whole egg including the egg white and the yolk will ensure you get all of the nutrition the egg has to offer. Eggs can be a part of the whole family's diet.  Here are some (egg) excellent ideas to get you started!

Four Fun Ways to Cook Eggs

 

1. Hard boiled eggs: Hard boiled eggs are healthy and low in fat.  They can be eaten as part of a healthy breakfast, a nutritious snack, dinner salad, or pasta dish.  Once hard boiled eggs are cooled kids can decorate them for a fun twist.  Learn more about hard boiled eggs including how to cook them here.
2. Omelets:  Omelets are a great way to cook eggs with veggies or low-fat cheese.  They make a great breakfast, lunch, or dinner.  Let kids stir eggs in a small bowl before cooking them in a frying pan with cooking spray.  Add veggies like broccoli, mushrooms, tomatoes, and spinach for a healthy meal.  The kids can also help cut the veggies. Try our Vegetable Omelet with your family.
3. Scrambled egg sandwiches:  Scrambled eggs are often a favorite for kids and a great protein pack way to start the day.  Make your scrambled eggs with low-fat cheese and spray the pan with cooking spray to cut the fat.  A scrambled egg sandwich with whole grain bread or an English muffin is a great grab and go breakfast for kids.
4. Quiche:  A quiche is a quick and easy dish made with eggs.  Try making a quiche with a variety of veggies like spinach, green peppers, mushrooms, and onions.   For a healthier option, make a quiche without a crust and use only a small amount of low-fat cheese.  Try this quiche recipe at home for a quick, weeknight dinner.

What is your favorite way to prepare eggs for your family?