EDIBLES

Healthy lunch, snack ideas for back to school

Published

10 years ago

08/27/2014

(BPT) – If schools and parents received report cards on the lunches they’re serving kids, most wouldn’t receive a passing score.
Many lunches, whether served at school or brought from home, are made with bleached flour, artificial sweeteners, food coloring, high-fructose corn syrup, artificial preservatives, hormones and trans fats.
Studies have shown that these ingredients are linked to weight gain, defects in insulin and lipid metabolism, hyperactivity, increased risk of tumors, cancer, digestive issues, asthma, premature heart attacks, diabetes, and overexposure and resistance to antibiotics. Some of these ingredients are even banned in other countries.
As a parent, what can you do to keep your child healthy? Life Time – The Healthy Way of Life Company, suggests checking in with your child’s school to learn where foods are sourced, the nutritional values and ingredients in order to make informed decisions.
“The more highly processed foods are, the more likely they are to contain the seven unsavory ingredients.
Meaning they are foods it’s best to find alternatives for,” says Laura Burbank, a registered dietitian with the Life Time Foundation.
“We encourage parents to speak with school nutrition directors and cafeteria managers about reducing the amount of highly processed and artificial items served in their lunch rooms, in favor of wholesome, real foods, and we’re able to help parents throughout that process,” Burbank says.
Until changes are made, Burbank advises actively engaging kids – starting when they’re young – in packing lunch at home. “Getting kids involved in packing their lunches makes them more likely to eat and enjoy them,” says Burbank. “They feel helpful and they’re learning along the way.” She says it’s important to include a protein, whole grains, fresh fruit, vegetables and healthy fats with every meal, and provides some ideas below.
Lunch box
option one:
• Lunch: turkey or ham sandwich with avocado and spinach on whole grain bread. Look for meat that is free of hormones, antibiotics, nitrates, artificial preservatives and other additives.
• Snack: orange slices and string cheese.
Lunch box
option two:
• Lunch: grilled chicken breast, avocado and roasted bell pepper or shredded carrots in a whole grain pita with a Greek yogurt based dressing or pesto.
• Snack: apple slices and almond butter. If your child’s school has a strict nut-free lunchroom guideline, include Greek yogurt with vanilla and/or honey.
Lunch box
option three:
• Lunch: a wholesome PB&J made with almond butter and 100 percent fruit preserves on whole grain bread.
• Snack: hard boiled eggs, cherry tomatoes, cucumbers with Greek yogurt based vegetable dipping sauce, or pita chips and peppers with hummus.
Healthier lunch
room choices
Burbank notes that sometimes making lunch at home isn’t a viable option.
If that’s the case, she suggests parents discuss healthy lunch room options with their kids, as studies have shown that in addition to nutritional benefits, healthier diets also associate with higher academic performance. Things to consider include:
• Choose a salad when available to include more vegetables in the meal.
• Choose white milk over chocolate milk to cut down on sugar intake.
• Choose 1 percent milk over skim or non-fat milk, the higher fat content is more satiating.
• Choose whole grain pasta over bread which may contain bleached flour and preservatives.
• Choose red pasta sauce (vegetable-based) over cream sauce (high in fat).
• Choose fresh fruit over canned fruit which may contain artificial colors, preservatives and sweeteners.
Parents should also be encouraged to talk to the nutrition directors and cafeteria managers about reducing the amount of highly processed and artificial items in the school meals. The Life Time Foundation is a great resource for more information on this.
The Life Time Foundation partners with schools to help them remove highly processed and artificial ingredients from school meals by providing resources and assisting with menu development. For more information on how your school can get involved, visit www.ltffoundation.org.

EDIBLES

A sweet, savory, simple holiday side dish

Published

4 days ago

12/18/2024

bowienews

(Culinary.net) No matter what your main course looks like at the holidays, this Asparagus with Cranberry Sauce offers a sweet yet savory complement. Plus, the surprise pop of flavor and color are perfect for a festive tablescape. Find more easy holiday recipes at Culinary.net.

Asparagus with Cranberry Sauce

Recipe courtesy of “Cookin’ Savvy”
Servings: 6

1/2 pound bacon
1 tablespoon butter
1 tablespoon garlic powder
salt, to taste
pepper, to taste
1 bunch fresh asparagus
1 can (14 ounces) whole cranberry sauce
1 tablespoon brown sugar
2 tablespoons balsamic vinegar

Using kitchen shears, cut bacon into pieces then fry in skillet. Drain and set aside.
In same skillet, add butter and garlic powder. Add salt and pepper, to taste. Saute asparagus then add bacon back to pan.
In saucepan over medium heat, heat cranberry sauce, brown sugar and balsamic vinegar.
Place asparagus on platter and pour sauce on top.

SOURCE:
Culinary.net

EDIBLES

Cozy, comforting recipes to take on the cold

Published

2 weeks ago

12/11/2024

bowienews

(Family Features) If blustery conditions are giving you the blues, come inside from the cold for a winter warmup in the comfort of your own kitchen. Cold-weather favorites that are baked, roasted or slow cooked are usually equal parts easy, delicious and filling, making them perfect solutions for chilly, snowy days.

Add a bit of comfort to your weeknight menu with this Loaded Chicken Bake that’s ready in about half an hour. A short list of ingredients and allowing your oven to do most of the work for you mean it’s ideal for saving time (and money at the grocery store) while still satisfying winter appetites.

Serving as the hearty base is READ German Potato Salad, made with thinly sliced potatoes and bacon in a traditional sweet-piquant dressing. While it’s delicious when served chilled, heated or at room temperature on its own, it can also be the star of the show in family meals.

For another true cent saver, try Oven-Roasted Sweet Potatoes and Beets. This savory side dish highlights the flavors of the season in a recipe that’s as easy to assemble as it is to enjoy with loved ones.

Picked and packed at peak ripeness, antioxidant-rich Aunt Nellie’s beets are pickled with a delicate balance of sweetness and vinegar for a homemade flavor that’s perfect in this roasted side that can accompany winter meals of all sorts. Versatile jarred whole pickled beets are always in season, meaning you can enjoy them chilled, warmed or worked into recipes.

Find more favorite wintertime recipes by visiting READSalads.com and AuntNellies.com.

Loaded Chicken Bake

Recipe courtesy of Hungry In LA
Prep time: 20 minutes
Cook time: 15 minutes
Servings: 8

Nonstick cooking spray
2 cans (15 ounces each) READ German Potato Salad
4 cups shredded rotisserie chicken or other cooked chicken
1/2 cup heavy cream
1/4 teaspoon salt
1/4 teaspoon finely ground black pepper
3/4 cup shredded sharp cheddar cheese
1/4 cups crumbled, cooked bacon
French fried onions (optional), plus additional for serving (optional), divided

Preheat oven to 375 F.
Lightly coat 9-by-13-inch baking dish with nonstick cooking spray.
Spread German potato salad evenly in dish. Top evenly with chicken.
In small bowl, stir heavy cream, salt and pepper. Pour mixture over chicken.
Sprinkle with cheese, bacon and onions, if desired.
Bake 15 minutes, or until casserole is bubbly. Let stand 10 minutes. Top with additional onions, if desired.

Oven-Roasted Sweet Potatoes and Beets

Servings: 4

1 jar (16 ounces) Aunt Nellie’s Whole Pickled Beets
2 large sweet potatoes (about 1 pound) peeled and cubed (1/2-3/4-inch cubes)
2-3 tablespoons extra-virgin olive oil
1 teaspoon kosher salt
1/2 teaspoon black pepper
1 red onion, sliced about 1/4-inch thick
2 fresh rosemary sprigs, plus additional for garnish

Preheat oven to 400 F. Drain beets. Discard liquid or save for another use.
In large bowl, toss sweet potatoes, olive oil, salt, pepper and onion until coated.
Place silicone mat on baking sheet or line with aluminum foil.
Pour contents of bowl onto baking sheet in single layer. Remove rosemary from stems; sprinkle over vegetables. Bake 30 minutes until potatoes are almost tender.
Add beets to baking sheet. Return to oven 10-15 minutes, or until potatoes are fork-tender and beginning to brown. Garnish with additional rosemary, if desired.

SOURCE:
Seneca Foods

Seneca Foods

EDIBLES

Please pumpkin lovers with a twist on a fall favorite

Published

3 weeks ago

12/04/2024

bowienews

(Family Features) Apple, cherry and blueberry crumbles may get all the adoration, but when fall comes around, you may as well lean into the flavor of the season: pumpkin. This simple dessert satisfies the sweet tooth with some fiber to boot.

Discover more desserts designed for pumpkin lovers at Culinary.net.

Pumpkin Crumble

Recipe courtesy of “Cookin’ Savvy”
Servings: 8-12

1 can pumpkin
1 can evaporated milk
1 cup brown sugar
2 eggs
1 tablespoon pumpkin spice
1 teaspoon cinnamon
1 box cake mix (yellow, white or spice)
3/4 cup chopped pecans
3/4 cup chopped white chocolate chips
1 1/2 cups melted butter

Whipped Cream:

1 cup heavy whipping cream
2 tablespoons sugar

Heat oven to 350 F.
In bowl, mix pumpkin, evaporated milk, brown sugar, eggs, pumpkin spice and cinnamon. Pour into greased 9-by-11-inch baking dish.
In separate bowl, mix cake mix, pecans and white chocolate chips. Sprinkle over pumpkin mixture. Pour butter evenly over top. Do not mix or stir. Bake 1 hour.
To make whipped cream: Using hand mixer, whip heavy whipping cream and sugar until thick.
Serve crumble with whipped cream.

SOURCE:
Culinary.net