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Meals on the Move

9/25/2018

Fall is here and with it we are feeling cooler temperatures and are seeing leaves changing color. School is back in session and with that, an increase in after-school activities. Sometimes multiple sports with multiple kids in multiple places. Making family meals seem challenging. Unfortunately, the ever present feeling of being strapped for time can cause families to make unhealthy choices, typically found at the drive-through window.

Providing healthy food for your family is a priority for most, however challenging to find on the road. Whether you are feeding everyone in a fury before dashing off to practice or eating in the car on the way to multiple destinations, here are a few ideas to make meals on the move simple and healthy!

Quick meals before hitting the road

A little planning ahead makes feeding the troops before heading out simple. Although having options that everyone agrees on can be a challenge. Keeping the ingredient list short and options limited might make dining before you dash a much better deal.

Some of my favorite recipes call for a slow cooker. It’s so easy to prep what you need ahead of time. You can even place all of the ingredients in the slow cooker pot (refrigerated) the evening before! The next morning preparing dinner just requires you to remove the pot from the fridge and place it into the slow cooker base, plug it in and turn it on (two VERY important steps I know we have all missed a time or two).

Portable meals - let's wrap this up

I am a firm believer that you can put almost anything in a tortilla to make a meal portable - perhaps soup is the exception. This still leaves many other foods you can wrap up and go! For example, chicken caesar salad or any other salad for that matter. Lightly dress the lettuce in a bowl, place in the center of a tortilla, then add chicken or any other vegetable you fancy. Fold up the ends, roll it up, and wrap in a paper towel and perhaps a small piece of foil on the end and off you go!

This wrapping method can be used for breakfast too. Who doesn’t love a breakfast burrito?

Slow and low - A perfect cooking tempo

Using a slow cooker is a sure fire way to ensure whatever you are preparing will be tender and juicy. One pot meals are also fantastic! Clean up in minimal and the flavors are married perfectly together.

Here are a few recipes that include a slow cooking and one pot, courtesy of www.skinnytaste.com. They are simple, delicious and every recipe from this site includes nutrition information. Which is super helpful if you are trying to be a mindful eater.

One-Pot Spaghetti and Meat Sauce (Stove-Top Recipe)

Makes 5 Servings
Recipe from www.skinnytaste.com

Ingredients:

1 pound 90% lean ground beef
3/4 teaspoon salt
1/4 cup onion, diced
3 cloves garlic, minced
1 can (28 ounces) crushed tomatoes
Ground black pepper, to taste
2 cups water
4 fresh basil leaves, torn, plus more for garnish
8 ounces whole-wheat or gluten-free pasta, broken in half
Optional: grated parmesan cheese for serving

Directions:

Heat a large pot over high heat. Add beef and salt and cook for about 3 minutes, breaking up beef with a spatula.
Add onions and garlic and cook until onions are tender, about 3-4 minutes.
Add tomatoes, black pepper, water, and basil to beef. Stir to combine.
Add spaghetti, making sure there is enough liquid to cover the noodles without stirring.
Turn heat down to medium-low. Cover and cook until the water is absorbed and the pasta is cooked, about 17 minutes.
Serve with parmesan cheese and extra fresh basil, if desired.

Nutrition per serving (scant 1 1/2 cups): 377 Calories; 10.5g Fat; 23.5g Protein; 43.5g Carbohydrates; 5g Fiber; 567mg Sodium

Easiest Salsa Verde Chicken (Slow Cooker or Instant Pot)

Makes 6 Servings
Recipe from www.skinnytaste.com

Ingredients:

1 1/2 pounds raw, skinless chicken tenders
1/4 teaspoon garlic powder
1/8 teaspoon oregano
1/8 teaspoon ground cumin
Salt, to taste
16 ounces roasted salsa verde

Directions:
Slow Cooker:

Combine chicken, garlic powder, oregano, cumin, and salt in slow cooker. Stir to combine.
Pour salsa verde over the top. Cover and cook on high for 2 hours.
Remove chicken and shred with two forks.
Remove 2/3 cup of liquid from the slow cooker and discard.
Place shredded chicken back in slow cooker with remaining liquid and adjust seasoning to taste.

Instant Pot:

Combine chicken, garlic powder, oregano, cumin, and salt in Instant Pot. Stir to combine.
Pour salsa verde over the top. Cover and cook on high pressure for 20 minutes. Release pressure using the "quick release" method or naturally.
Remove chicken and shred with two forks.

Nutrition per serving (1/2 cup): 145 Calories; 2g Fat; 26g Protein; 5g Carbohydrates; 0g Fiber; 415mg Sodium

Beef Tacos (Slow Cooker or Instant Pot)

Makes 8 Servings
Recipe from www.skinnytaste.com

Ingredients:

2 pounds 93% lean ground beef
2 teaspoons + 1 teaspoon cumin, divided
2 teaspoons salt
2 teaspoons chili powder
2 teaspoons paprika
1 teaspoon dried oregano
1 small onion, minced
2 cloves garlic, crushed
1/4 cup red bell pepper, minced
1/2 cup water
1 cup tomato sauce
1 bay leaf
16 corn taco shells

Toppings:

2 cups romaine lettuce, shredded
1 cup cheddar cheese, shredded
2 plum tomatoes, sliced

Directions:
Slow Cooker:

Heat large skillet over high heat. Add beef to brown, breaking it into smaller pieces. When beef is brown throughout, add 2 teaspoons cumin, salt, chili powder, paprika, oregano, onion, garlic, and bell pepper. Cook until veggies are soft, about 2-3 minutes.
Transfer beef mixture to slow cooker and add 1/2 cup water, bay leaf, and tomato sauce.
Cover and cook on high for 3 hours or low for 6-8 hours. Discard the bay leaf and add the remaining 1 teaspoon cumin.
Heat taco shells according to package and then place 1/4 cup beef in each shell. Top with romaine lettuce, cheddar cheese, and tomato.

Instant Pot:

Press saute button on Instant Pot. Add beef to brown, breaking it into smaller pieces. When beef is brown throughout, add 2 teaspoons cumin, salt, chili powder, paprika, oregano, onion, garlic, and bell pepper. Cook until veggies are soft, about 2-3 minutes.
Add 1/2 cup water, bay leaf, and tomato sauce.
Cover and cook on high pressure for 20 minutes. Natural release. Discard the bay leaf and add the remaining 1 teaspoon cumin.
Heat taco shells according to package and then place 1/4 cup beef in each shell. Top with romaine lettuce, cheddar cheese, and tomato.

Nutrition per serving (2 tacos): 382 Calories; 20g Fat; 31g Protein; 24g Carbohydrates; 8g Fiber; 744mg Sodium

~Olivia Mathisen-Holloman, RDN, CD

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Back to School Lunches

9/16/2018

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It's that time of the year - school is here! If you’re a parent or caregiver, you may already feel overwhelmed just thinking about packing school lunches for your kiddos. Lunch planning and packing are actually great activities to involve your kids in. As the parent, your roles are to ensure nourishing food options are available to pack and to provide guidance/assistance to your child. Your child’s jobs are to communicate their food preferences, give feedback on how much food is satisfying for meals and snacks, and to assist or independently pack their own lunch, depending on their comfort or maturity level. This may be a work in progress, but with time, your child will learn how to pack healthful food to fuel them for a day of school.

As you ease into passing along lunch packing duty, assess your child’s readiness level. Children in grades 1 to 3 may not be ready to pack independently, but they can certainly help with making decisions about what they’d like you to pack. This would also be a good time to brainstorm and plan together with this handy chart! Have discussions with your child about what should be included in a healthful lunch. Aim to always have “growing food” (protein and whole grains), fruit, and veggies on hand.

By grade 4 to 6, your child may be ready to pack all or part of their lunch independently. Maybe they could assemble a wrap, sandwich, pasta salad, or leftovers, but they may need more assistance with slicing fresh fruits and veggies and packing food up properly to ensure food safety. And don’t forget to involve your child in grocery shopping so they can take pride in their selections for the week.

Last month, the Sound Dietitians team had a blast talking about planning healthy lunches and doing some hands-on prep with kids and families at Verdant Community Wellness Center. This was an excellent way to conclude Kids Eat Right Month and prepare for the start of school. Here are some tasty recipes from our class!

Chicken Salad

Leftover chicken breast or rotisserie chicken can easily be chopped or shredded to be used in lunches and additional dinner meals. Toss shredded chicken on salad or pasta, season for tacos or quesadillas, or make a batch of this delicious chicken salad. It is perfect for school lunches or snacks and can be enjoyed as a sandwich, wrap, or with whole grain crackers. Just remember to pack it with some cold packs so it stays chilled until lunch time.

Makes 2 Cups (4 Servings)

Ingredients:

¾ cup celery, diced (2 stalks)
½ cup seedless grapes, halved (optional)
2 cups chicken breast, shredded or chopped
1/3 cup Greek yogurt, plain, 2% fat
2 Tablespoons mayonnaise
1 teaspoon Dijon mustard
½ teaspoon red wine vinegar
¼ teaspoon black pepper
½ teaspoon garlic powder
¼ teaspoon salt
1/3 cup sliced almonds or sunflower seeds (optional)

Directions:

Wash and chop celery (and grapes, if desired). If kids want to practice dicing, parents can help make the job easier by first cutting the celery stalks into 3-4 inch pieces and then slicing lengthwise into thin sticks. Once this size, kids can practice chopping with supervision. Slicing grapes may be a better task for older children or adults since the grapes might slip/roll away more easily.
Combine wet ingredients and spices. Mix with shredded chicken until moistened.
Fold in celery, grapes, and nuts or seeds.
Enjoy with whole grain bread, an English muffin, crackers, on a tortilla, or in lettuce wraps.
Store in the refrigerator for up to 3-4 days.

Nutrition per 1/2 cup serving (with almonds and grapes): 240 Calories; 12g Fat; 27g Protein; 7g Carbohydrates; 1.5g Fiber; 300mg Sodium

Rainbow Power Bowl with Easy Red Wine Vinaigrette

This bowl was a HUGE hit with our class! The kids loved shaking up their own dressing and choosing a variety of colorful veggies for their bowls. One kiddo commented “the cucumbers are so crunchy and refreshing!” After assembling, these grain bowls are too pretty to pass up.

Makes 2 Cups
Recipe adapted from: https://www.superhealthykids.com/rainbow-buddha-bowls-kids/

Ingredients:

½ cup cooked grains: quinoa, farro, pasta, or other whole grains
½ to 1 cup mixed veggies
- sliced cucumber
- shelled edamame
- chopped bell pepper
- halved cherry tomatoes
- chopped snap peas
- diced avocado
- leftover roasted veggies: sweet potato cubes, broccoli
2 Tablespoons nuts, seeds, or beans
- sunflower seeds, pepitas, slivered almonds, crushed walnuts, seasoned roasted chickpeas
1-2 Tablespoons dressing/sauce of choice
- Vinaigrette dressing, Avocado sauce, Hummus
Sprinkle of feta or parmesan cheese (optional)

Red Wine Vinaigrette:

½ cup olive oil
¼ cup red wine vinegar
¼ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon black pepper
1 teaspoon Dijon mustard
1 ½ teaspoons dried chives

Directions:
(Dressing)

Shake up all ingredients in glass bottle or jar and store in the refrigerator. Serving size: 1-2 tablespoons.

(Power Bowl)

Use an airtight container or mason jar to package up your creation.
No need to measure precisely. Build your bowl with a heaping scoop of cooked grains, at least 2-3 colorful veggies, and adjust the amount of dressing based on the size of your salad.
Dressing can be packaged separately to add on just before lunch, or it can be added to the bottom of your container first (just shake it up to mix it all together!)
Mix together grains and veggies, or assemble in layers.

Notes:

Add extra protein to your bowl with shredded chicken or turkey breast, baked tofu, or diced hard-boiled egg.
For roasted sweet potato cubes: chop a large sweet potato into ½ inch cubes, toss with 1 teaspoon olive oil, transfer to foil lined pan, sprinkle with salt and pepper, and roast at 425 degrees Fahrenheit for 25 minutes (stir halfway through roasting).

Nutrition per one example bowl (½ cup quinoa; 1/3 cup each cucumber/peppers/tomatoes, ¼ cup roasted sweet potato, 2 Tablespoons roasted chickpeas; 2 Tablespoons vinaigrette dressing): 355 Calories; 19.5g Fat; 7g Protein; 38g Carbohydrates; 6.7g Fiber; 210mg Sodium

Chocolate Cherry Energy Balls

These energy balls are a great alternative to packaged, processed snacks because they are only lightly sweetened and also provide protein, fiber, vitamins and minerals. You can have fun mixing them up on the weekend and enjoy throughout the week.

Makes 24 Energy Balls
Recipe adapted from: https://www.smartnutrition.ca/recipes/mix-n-match-energy-ball-recipe/

Ingredients:

1 cup old fashioned oats (whole or ground)
1/3 cup sunflower seed butter
1/4 cup date paste (8 pitted dates)
1/4 teaspoon vanilla extract
3 Tablespoons dried cherries, chopped
1 Tablespoon dark chocolate (about 10 chocolate chips), chopped
2 Tablespoons chia seeds

Directions:

Prepare date paste. Soak dates in hot water for at least 10 minutes until softened. If you are in a rush, you can  microwave the mixture for 1 minute (be careful – water and dates will be hot!). Remove dates and combine with 3  Tablespoons water. Mash with a fork, or blend mixture in a food processor, Magic Bullet, or similar device.
Combine liquid ingredients: nut/seed butter, date paste, and vanilla extract. Stir until smooth.
Gather dry ingredients: oats, dried fruit, chocolate, seeds. Using a sturdy spatula or wooden spoon, mix all ingredients together in a medium sized bowl. If mixture is too  difficult to stir, you can knead the mixture with clean hands until well combined.
Scoop balls with a tablespoon or small cookie scoop. Gently roll into balls with your hands. If mixture is too crumbly, add in 1 teaspoon water at a time until mixture sticks together better. Place balls on a parchment lined sheet pan or storage container. Refrigerate until firm.  
Store energy balls in an air-tight container in the refrigerator for up to one week

Notes:

Oats can be mixed in whole for a chewier energy ball
For a smoother texture energy ball, process oats in a food processor and pulse until a flour-like consistency
Recommended serving size: 2-3 energy balls

Nutrition per energy ball: 55 Calories; 2.5g Fat; 1.5g Protein; 7g Carbohydrates; 1.2g Fiber

Fun extra: Check out America's Test Kitchen's "Kid Friendly Recipe & Activity Testing" to encourage food, cooking, and STEAM (Science, Technology, Engineering, the Arts, and Mathematics)!

Happy planning, prep, and packing ~ Wishing you all an excellent start to a new school year!

~Holly, RDN

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Celeriac: An Overlooked Vegetable

9/8/2018

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September is the season for change. School starting, new routines. And it is the perfect time to try a new vegetable you’ve probably seen in the stores but don’t know what it’s called. Celeriac. “Celer-what? Don’t you mean celery?” I mean celeriac, which is a type of celery grown for its root, not its stalks. Other names for it are “celery root” or “knob celery.”

You can find this root vegetable in most grocery stores from September through May (and some have it year-round). It ranges in size from the size of a baseball to much larger. Look for smaller ones, which are less fibrous. The flavor is different from celery, though similar. The texture is also different from that of celery.

Celeriac is a very low calorie, nutrient-packed vegetable. One cup of sliced, cooked celeriac contains only sixty-six calories and is a good source of fiber. It is high in vitamin C and vitamin K and is also a good source of vitamin B6, phosphorus, potassium, and manganese (1). It’s delicious raw or cooked; in salads, coleslaw, soups, stews, or in a stir-fry.

Adding celeriac to your vegetable rotation will add essential vitamins and minerals that you may be missing in your diet that are needed for the proper functioning of your body. Eating a wide variety of fruits and vegetables each day is crucial in order to get an assorted range of nutrients. A pill isn’t the same.

Try the delicious celeriac recipes below to add a new vegetable to your meal planning!

Note: You can usually ask an employee in the produce section to cut the celeriac in half, if needed, before buying it. And only take half, if you feel it is too large.

Celeriac Slaw

Makes 4 Servings
Recipe adapted from http://www.bbcgoodfood.com/recipes/5136/celeriac-coleslaw and the Joy of Cooking

Ingredients:

1/2 pound celeriac
1 Granny Smith apple
1 small red pepper

Dressing:

1/8 teaspoon salt
Pinch pepper
1 Tablespoon vinegar
1/8 teaspoon mustard
3 Tablespoons olive oil
1/4 cup fresh parsley, chopped

Directions:

Peel the celeriac then shred or cut it into thin matchstick strips. (Note: Exposed celeriac will turn brown, pour a little vinegar or lemon juice over the cut sides.)
Cut the apple in half and remove the core. Shred the apple (keep the peel on). Add to celeriac. Mix well to coat with vinegar/lemon juice since apples also brown when exposed to air.
Remove the stem, seeds and ribs from the red pepper and cut into small cubes. Add to the celeriac mixture.
In a separate bowl or jar, mix together all ingredients for dressing. (This should make just enough for this dish).
Pour dressing over celeriac mixture and stir to combine. Season with salt and pepper to taste.
If possible, allow to sit for an hour (refrigerated) to marinate.

Celeriac and Pear Purée

Makes 4 (2/3 cup) Servings
Recipe adapted from
http://www.eatingwell.com/recipes/puree_of_celeriac_with_pears.html

Ingredients:

1 3/4 - 2 pounds celeriac, peeled and cut into 1/2-inch pieces
1 Tablespoon + 2 teaspoons lemon juice, divided
1/2 teaspoon salt, or to taste
1 1/2 firm, ripe pears, preferably Bosc
1 teaspoon dried thyme
2 teaspoons butter or extra-virgin olive oil
Freshly ground pepper to taste

Directions:

Place the chopped celeriac in a large saucepan. Add enough water to cover, plus one tablespoon lemon juice and salt.
Cover pan and bring to a slow boil. Cook for 15 minutes.
While the celeriac cooks, peel and core the pears, and cut into 1/2-inch chunks.
When 15 minutes has passed, stir the pears into the celeriac and cook until both are very tender, about 10 minutes more (check after five minutes).
Drain the celeriac mixture in a colander and add to a food processor or blender. Purée until smooth.
Return the purée to the pan. Stir in thyme and butter (or oil). Season with lemon juice, salt and pepper, to taste. Serve hot.

Note: Can be prepared ahead and stored, covered, in the refrigerator for no longer than two days. Use the leftover juices in other dishes, such as adding it to a soup.

~Nancy Miller, MS, RDN

Resources:
1. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2394/2

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Meals on the Move

Quick meals before hitting the road

Portable meals - let's wrap this up

This wrapping method can be used for breakfast too. Who doesn’t love a breakfast burrito?

Slow and low - A perfect cooking tempo

One-Pot Spaghetti and Meat Sauce (Stove-Top Recipe)

Easiest Salsa Verde Chicken (Slow Cooker or Instant Pot)

Beef Tacos (Slow Cooker or Instant Pot)

Back to School Lunches

Chicken Salad

Rainbow Power Bowl with Easy Red Wine Vinaigrette

Chocolate Cherry Energy Balls

Celeriac: An Overlooked Vegetable

Celeriac Slaw

Celeriac and Pear Purée

SD Blog

Categories

Archives

Meals on the Move

Quick meals before hitting the road

Portable meals - let's wrap this up

This wrapping method can be used for breakfast too. Who doesn’t love a breakfast burrito?

Slow and low - A perfect cooking tempo

One-Pot Spaghetti and Meat Sauce (Stove-Top Recipe)

Easiest Salsa Verde Chicken (Slow Cooker or Instant Pot)

Beef Tacos (Slow Cooker or Instant Pot)

Back to School Lunches

Chicken Salad

Rainbow Power Bowl with Easy Red Wine Vinaigrette

​Chocolate Cherry Energy Balls

Celeriac: An Overlooked Vegetable

Celeriac Slaw

Celeriac and Pear Purée

SD Blog

Categories

Archives

Chocolate Cherry Energy Balls