on May 8th, 2012 May 2012
Easy Solutions:
Spring in the Supermarket & Kitchen is Simple, Nutritious
Step 1: Shop for nutritious fruits and veggies: kale to lightly saute, radishes for a salad, late season oranges/tangerines for a snack
Step 2: Shop for nutritious whole grains: farro for a side dish, barley for a soup, light popcorn for a snack
Step 3: Shop for nutritious dairy foods: plain yogurt to mix with fruit, 1% milk for homemade coffee latte, string cheese for a snack
Simple Meals for Spring:
Step 1. Breakfast: Whole grain toaster waffle + vanilla yogurt + berries + herb tea
Step 2. Lunch: Whole wheat tortilla wrapped around canned tuna or salmon + one-bite tomatoes + orange + water
Step 3. Dinner: Chicken on the grill + sweet potato chunks cooked in an aluminum foil tent on the grill + steamed broccoli or Brussels sprouts + yogurt/juice smoothie
Ongoing Support for Your Healthy Kitchen
Make it a habit to plan, shop and cook with good nutrition at the top of your mind. For ongoing help with this, LIKE me on Facebook and invest in my 3-ebook bundle. These resources will help you turn things around in your kitchen!
Read more blogs by Cindy here.
Seasonal Choice: Chicken
Chicken is a great start to a healthy meal. The nutrition facts show that chicken without skin in a 3 oz. cooked portion (the size of a deck of cards) has about 180 calories for breast meat and 200 calories for thigh or leg meat. Both breast and thigh/leg meats are rich sources of niacin, a B-vitamin, and selenium, a trace mineral, as well.
Chicken is a versatile and well-liked protein choice. It works well cooked and chilled as a salad or whole wheat tortilla wrap sandwich filling. It also works well cooked and chopped as a lasagna layer, for a change. Roasting, broiling, grilling, baking and stir-frying are all great ways to cook chicken. Remember to serve chicken along with colorful, simply cooked vegetables for a balanced plate!
Easy Recipe For Everyone:
Tangy Lime Chicken – 6 servings
Here’s a chicken recipe that will please all members of the family! Kids can help by measuring the ingredients, stirring together the spices and squeezing the limes, with supervision.
6, 4 oz Chicken breasts
2 tablespoons Olive oil
1 large Onion, peeled and chopped
2-3 cloves Garlic, peeled and minced
¼ tsp Red pepper flakes (optional)
1 teaspoon Ground cumin
1 teaspoon Ground coriander seed
½ teaspoon Turmeric
¼ cup Soy sauce, reduced-sodium type
3 medium Limes
- Heat a large skillet or frying pan on the stovetop to medium high.
- Add oil then add chicken, turning chicken to brown all sides, about 4-5 minutes.
- Add onion and garlic to the skillet, too, allowing onion to wilt about 2-3 minutes.
- Add spices, all mixed together – red pepper flakes, cumin, coriander and turmeric – and soy sauce. Stir a little to combine flavors.
- Add the juice of 1 lime.
- Reduce the heat to medium low, cover with a lid and cook until chicken is done, about 15-20 minutes.
- Cut remaining limes into quarters. For each piece of chicken served, squeeze on a little lime juice and serve with one lime quarter.
Nutrition per serving: 240 calories; 8 gm fat; 1.5 gm saturated fat; 0 trans fat; 90 mg cholesterol; 430 mg sodium; 5 gm carbohydrates; 0.5 fiber; 33 gm protein; 2% DV vitamin A; 10% vitamin C; 4% DV calcium; 10% DV iron
Money Saving Tip: Buy the ‘family pack’ of chicken breasts for this recipe when they’re on sale.
Time Saving Tip: Chop the onions, measure and mix the spices the night before making this recipe.
Cooking Tip: Try making this recipe with chicken thighs or legs after carefully removing the skin and extra fat.
Copyright 2011 – Cindy Silver, Registered Dietitian, LLC. www.marketbasketnutrition.com
Helpful Kitchen Resources:
If you’ve lost track of your cookbook collection or never seem to have time to flip through the pages for a quick and satisfying recipe, then it’s time for a change. Market Basket Nutrition now offers you 3 e-books that are designed to help families and singles put a balanced meal on the table in less time, with less hassle and with flavor and good nutrition at the core. Take a look at these 3 very affordable and easy-to-use e-books that can help you solve your kitchen dilemma on relaxing weekends and busy weeknights. They make great gifts, too!
Tasty Menus – Menu ideas for busy singles and families that concentrate on variety and simplicity
Tasty Recipes – Variety recipes that use easy ingredients and result in wow flavors and nutrition
Tasty Sides – Side recipes that help you build a balanced plate with plenty of flavor and good nutrition
Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness support.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina*. I am accepting new clients and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Best Nutrition Wishes,
Cindy
on May 6th, 2012  Garlic, basil and tomatoes are a great start for healthful, Mediterranean flavors! Flavors from the Mediterranean
Do you like the flavors of Italy? Do you like the flavors of Greece? Do you like the flavors of Turkey or Spain? All of these countries have coastlines on the Mediterranean Sea and, because of this, they share similar climates and some similar food ingredients and flavors.
Menu Planning from the Mediterranean
Whether or not you live near the Mediterranean Sea, you can enjoy eating a meal that is traditional to that area. It’s fun, too. Maybe you’ll want to plan a simple pasta dinner with red sauce made from garlic, basil and tomatoes. Or maybe you’ll plan a Turkish meal with beef or lamb shish kebab over rice. Both are delicious!
Celebrate Simple from the Mediterranean
Invest in yours and your family’s good health by celebrating simple, homemade cooking from the Mediterranean. Boiling pasta and making a simple sauce for dinner can be done with a little planning ahead, an easy recipe, and an efficient grocery shopping list. Grilling a shish kebab dinner can be done in similar steps. On the side of your plate, add a simple green vegetable and enjoy an orange, apricot or kiwi as a simple dessert.
Everyday Tools for Your Healthy Kitchen
Everyone needs a simple plan for everyday tasty and healthy meals for your home kitchen. LIKE my facebook page to get tips and ask questions; invest in my kitchen tools for meal plans, shopping lists and easy-to-fix recipes.
on April 29th, 2012  Picking out fresh broccoli at the supermarket is easy, or ask the kids to help! Broccoli with Cheese
Here’s a broccoli recipe the whole family will love!
Kids can help by measuring the ingredients and sprinkling the cheese, with supervision.
Makes 6 servings
4 cups Broccoli
1 cup Cheddar cheese, natural, shredded or grated
1 tsp Paprika (optional, adds natural color)
- Wash broccoli well in cool tap water. Shake off extra water.
- Trim any dry ends from broccoli stalk.
- Cut entire broccoli bunch into bite-size pieces.
- Place into a microwave-safe dish and add about ½ inch water.
- Cover dish with microwavable lid or waxed paper.
- Cook on high until tender-crisp, about 5-7 minutes depending on power of oven.
- Drain water and place broccoli into a serving bowl.
- Sprinkle with cheese and paprika.
Nutrition per serving: 100 calories; 7 gm fat; 4 gm saturated fat; 0 trans fat; 20 mg cholesterol; 140 mg sodium; 4 gm carbohydrates; 2 gm fiber; 6 gm protein; 25% DV vitamin A; 60% vitamin C; 15% DV calcium; 4% DV iron
Money Saving Tip: Buy frozen broccoli for this recipe. Be sure to adjust the cooking time.
Time Saving Tip: Buy a bag of washed and cut broccoli on a really busy day.
Cooking Tip: Try making this recipe using a combination of broccoli and cauliflower for a change.
Easy Tools to Simplify Your Kitchen – If you’re ready to try a simpler way to tasty and healthy meals and recipes for you and your family, then try these very affordable e-books. They will help you get in-and-out of the kitchen fast and please everyone at the table!
on April 22nd, 2012  Hydrating your body
Hydrating your body needs to be a #1 priority. This means when you are excising and sweating and when you are doing everyday things like working or going to school or walking the dog.
Why is Hydrating your body a good idea?
The human body is more than 3/4 water – that’s why! Your brain and other vital organs, skin and muscles are all water-based and we lose water little-by-little, all the time. Believe it or not, more water is lost through the skin than anywhere else. Putting hydrating liquid back into our body keeps everything working smoothly and it also helps keep away illness.
Hydrating liquids to try – 3 options
1. Coconut water is a natural liquid that’s high in potassium and, partly because of this, it is good at hydrating you. If the flavor is not appealing, then try mixing it with pineapple juice.
2. Fruit juice popsicles can be made at home in a fun, plastic mold with handles. Any kind of 100% fruit juice works and it is a fun, hydrating treat for kids, teens and adults.
3. Water is a hydrating liquid so be sure to drink it before, during and after exercise. And, everyday, make it a habit to drink at least 6-8 cups of water, or more.
What are you waiting for?
Staying well hydrated is a great way to feel well and be well. Take action and plan for a day of liquids today, and everyday!
on April 8th, 2012  A colorful & fresh stirfry can be tomorrow's leftover dinner!
Make Leftovers Part of Your Plan
Planning meals will save you time and money and make it easier to eat healthy. You will probably feel less stress, too, as you drive home from work and know what’s for dinner. If you’ve never planned a leftover meal, then here’s how:
Plan a Leftover Dinner Everyone Will Love
1. Find a simple and nutritious recipe.
2. Write down the ingredients you need for the recipe, after checking your dry pantry, fridge and freezer to see what’s on-hand already.
3. Buy twice as much of each ingredient as you will need to serve your family the recipe for dinner.
4. Make a double-batch of your simple recipe.
5. Enjoy dinner and then put the leftovers into a covered container in your fridge. Enjoy your leftover dinner, gently reheated, 2 days later.
Grocery List for Spring Stir-Fry - shown above
Frozen uncooked shrimp; fresh asparagus; fresh zucchini; fresh red Bell pepper; onion; brown rice; stir-fry sauce made by mixing soy sauce with a small amount of sesame oil, minced fresh garlic and a pinch of brown sugar.
on April 1st, 2012  Kale is full of flavor and good nutrition and it's low in cost!
Get to Know Kale
Since mid-March, spring greens are popping out of the ground for us in the Southeast. I used to think kale was just a pretty, green garnish that showed up on my plate in a restaurant. But now I know – kale is nutritious, easy to cook, full of flavor and it fits perfectly into my homemade meals.
Kale Saute – Easy as 1,2,3
1. Buy a bunch of fresh kale, wash it in your sink and cut out the thick stems halfway up each leaf. Chop roughly.
2. Add 1 Tbsp oil and 1 tsp minced fresh garlic to a large pan on the stove. Pile the still-wet kale on top. Sprinkle lightly with red pepper flakes and salt. Cover pan with a lid.
3. Turn stove burner on to medium heat. Listen for a little sizzle after 2-3 minutes and then set timer for 8-10 min. Using tongs, gently turn over kale every 2-3 minutes. Add 2 Tbsp water if it sticks. Enjoy with your meal.
Kale for Breakfast, Lunch and Dinner
1. Add sauteed kale to your breakfast omelet.
2. Enjoy a bowl of vegetable soup (homemade or not) with some added sauteed kale for lunch.
3. Include a generous portion of sauteed kale on your dinner plate.
on March 26th, 2012  Whole grains are flavorful, affordable & powerful nutrition! Why Whole Grains?
Good nutrition is all about enjoyment and variety. Whole grains are a notch healthier as they provide more fiber, B-vitamins, folic acid and iron than their refined counterparts. Whole grains typically are lower in calories than other starchy foods and they can help fill you up, too. By powering up nutrients and powering down calories, you can lower blood pressure, reduce joint pain and be less susceptible to type 2 diabetes.
Grocery Store Tips
1. Come to the store with a list of whole grains to try. For starters, you might try whole wheat pasta, quick-cooking barley and brown rice. Next trip, you might buy quinoa, Old Fashioned oatmeal or farro.
2. Add ingredients to your cart that enhance the flavors of simple, whole grains when cooked with them. Garlic, shallots, onions, sun dried tomatoes, fresh and dried herbs can boost flavors, without adding sodium.
3. Bring a family member to the store to help you shop for whole grains. It will take the entire family working together to switch from refined to whole grains. Everyone, though, will benefit and improve their nutrition – deliciously!
on March 18th, 2012  Spring Favorites:
Step 1: Shop for nutritious fruits and veggies: kale to lightly saute, radishes for a salad, late season oranges/tangerines for a snack
Step 2: Shop for nutritious whole grains: farro for a side dish, barley for a soup, light popcorn for a snack
Step 3: Shop for nutritious dairy foods: plain yogurt to mix with fruit, 1% milk for homemade coffee latte, string cheese for a snack
Simple Meals for Spring:
Step 1. Breakfast: Whole grain toaster waffle + vanilla yogurt + berries + herb tea
Step 2. Lunch: Whole wheat tortilla wrapped around canned tuna or salmon + one-bite tomatoes + orange + water
Step 3. Dinner: Chicken on the grill + sweet potato chunks cooked in an aluminum foil tent on the grill + steamed broccoli or Brussels sprouts + yogurt/juice smoothie
Ongoing Support for Your Healthy Kitchen
Make it a habit to plan, shop and cook with good nutrition at the top of your mind. For ongoing help with this, LIKE me on facebook and invest in my 3-ebook bundle. These resources will help you turn things around in your kitchen!
on March 11th, 2012  Just a few carefully chosen kitchen tools can make cooking quicker and easier! Why Tools ?
I’m not overly ‘handy’ at fixing things around the house, but I have a basic toolbox — pliers, hammer, screwdriver, nails, picture hangers. Like a good carpenter, I couldn’t get the job done without them. In my kitchen, I have a toolbox, too. Do you?
Kitchen Tools Make the Job Quicker
There are hundreds of kitchen tools out there. Some cost a lot and do a little. Others cost a little and do a lot. I prefer to spend my money on tools that I can use day-after-day and those that help me get the job done quickly and easily. They are tools that I cannot do without.
5 Tools for Every Kitchen
1. Wooden spoon – to stir soup, stew, pasta, muffin batter
2. Tongs – to flip over chicken or fish, toss salad, serve vegetables, handle anything that’s hot
3. Can opener, the kind that folds under the sharp edge as it opens – to open all canned foods
4. Grater, the kind with coarse and fine grating sides – to grate a chunk of cheese or carrots, to finely grate lemon zest
5. Colander – to strain water from cooked pasta, strain liquid from canned beans, drain extra juice from pickles
Kitchen tools can be fun, too. Here’s a video with Chef Sara Moulton you will enjoy!
Every Day Ideas for a Healthy Kitchen
Be sure to LIKE my facebook page and read my past blogs for new ideas to help you win in your kitchen.
on March 11th, 2012 Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness support.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina*. I am accepting new clients and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Easy Solutions:
A Colorful Meal …Is a Healthy Meal
Color and Good Nutrition
Need some help getting out of a hum-drum eating rut? The easiest way is to gather a rainbow of colorful foods at the grocery store. Not only do colors please the eyes but they pack in powerful nutrition.
Colorful Combinations
When I think of an artist’s palette, I really get going on combinations for my meal plate – what about you? A snack of blueberries and yogurt is a good start. A lunch salad with a variety of shades of green lettuces, shredded purple cabbage and tomatoes is beautiful, too. Or imagine this…a dinner stir-fry with sugar snap peas, mushrooms, carrots and red Bell pepper strips. Truly, a feast for the eyes and the body.
Simple and Nutritious
Simple and colorful meals are a smart way to make healthy eating a priority for you and your family. For everyday tips, tiny recipes and inspiration about healthier nutrition, join me on Facebook or check out my e-book bundle of Tasty Menus and Recipes.
Read More Blogs by Cindy
Seasonal Choice: Leafy Greens
Green is my favorite color – what about you? In March, we welcome the new crop of leafy greens to North Carolina farms and to your meal plate. There are quite a few such as kale, mustard, collard, turnip, Swiss chard and spinach. Most of these require cooking to tenderize the vegetable and bring out its flavor. Spinach is the exception to this since it also makes a delicious cold salad starter. Always remember to wash leafy greens well since they grow close to the ground and get dirty. Also, spend a couple minutes removing the thick ‘spine’ that is in the center line of each leaf (other than spinach) before cooking. Nutrition ranks extremely high in leafy greens with vitamins A, C, K and folic acid leading the pack. The recipe below can easily be adapted to other leafy greens with careful attention to cooking to doneness. Also, I love to add a light sprinkling of red pepper flakes to cooking greens for flavor and zip!
Easy Recipe For Everyone:
Easy Sautéed Spinach
Add this to your family’s green veggie choices!
Kids can help by measuring the ingredients, opening the bag of spinach and sprinkling the spices, with supervision.
Makes 3 servings
1 teaspoon Olive oil
1 bag, 10 ounces Spinach
Pinch Salt
Pinch Pepper
½ teaspoon Vinegar (optional, adds zing)
- Heat the oil in a large skillet over medium heat on the stove.
- Add spinach all at once.
- Cover the skillet with a lid.
- Cook without opening the skillet for 5 minutes.
- Open lid, season with salt, pepper and vinegar, and serve.
Nutrition per serving: 35 calories; 2 gm fat; 0 gm saturated fat; 0 trans fat; 0 mg cholesterol; 125 mg sodium; 3 gm carbohydrates; 2 gm fiber; 3 gm protein; 180% DV vitamin A; 45% DV vitamin C; 10% DV calcium; 15% DV iron
Money Saving Tip: Buy fresh spinach in a bunch, not a bag, and wash it yourself.
Time Saving Tip: Set the dinner table while the spinach is cooking for 5 minutes.
Cooking Tip: Add one clove of minced garlic to the heated skillet just before adding the spinach for extra flavor.
Copyright 2011 – Cindy Silver, Registered Dietitian, LLC. www.marketbasketnutrition.com
Helpful Kitchen Resources:
If you’ve lost track of your cookbook collection or never seem to have time to flip through the pages for a quick and satisfying recipe, then maybe it’s time for a change. Market Basket Nutrition now offers you 3 e-books that are designed to help families and singles put a balanced meal on the table in less time, with less hassle and with flavor and good nutrition at the core. Take a look at these 3 very affordable and easy-to-use e-books that can solve your kitchen dilemma on relaxing weekends and busy weeknights. They make great gifts, too!
Tasty Menus – Menu ideas for busy singles and families that concentrate on variety and simplicity
Tasty Recipes – Variety recipes that use easy ingredients and result in wow flavors and nutrition
Tasty Sides – Side recipes that help you build a balanced plate with plenty of flavor and good nutrition
 Happy Nutrition Month to You! -Cindy
on February 26th, 2012  Ready to roast: sweet potatoes, parsnips, red and green Bell peppers and red onions.
Color and Good Nutrition
Need some help getting out of a hum-drum eating rut? The easiest way is to gather a rainbow of colorful foods at the grocery store. Not only do colors please the eyes but they pack in powerful nutrition.
Colorful Combinations
When I think of an artist’s palette, I really get going on combinations for my meal plate – what about you? A snack of blueberries and yogurt is a good start. A lunch salad with a variety of shades of green lettuces, shredded purple cabbage and tomatoes is beautiful, too. Or imagine this…a dinner stir-fry with sugar snap peas, mushrooms, carrots and red Bell pepper strips. Truly, a feast for the eyes and the body.
Simple and Nutritious
Simple and colorful meals are a smart way to make healthy eating a priority for you and your family. For everyday tips, tiny recipes and inspiration about healthier nutrition, join me on Facebook or check out my e-book bundle of Tasty Menus and Recipes.
on February 19th, 2012  Leftovers are a perfect start to dinner! Leftovers are Reality
One reality for all of us is that we have bits-and-pieces of leftover foods in our fridge. If we’re smart, we try to use them up within a few days. If we’re not…we throw them away and waste money.
Leftovers are Fun
No matter your age, it can be fun to use up leftovers. Think creative, think food art, think colors and textures and flavors. Making a leftover concoction that is healthy, satisfying and cheap can make your day!
Leftovers are Healthy
A healthy kitchen produces healthy ingredients for a leftover meal. What do you see in your fridge right now? A cup of cold, cooked vegetable; a bowlful of cooked pasta; a quarter bag of spinach leaves; a two inch cube of natural cheese. Just about everything can be mixed, tossed or crafted into a tasty, leftover meal.
Leftover Meal Ideas
1. Leftover spinach leaves + cut up cucumber + olives + leftover canned tuna + light dressing. A delish cold dinner salad! See photo above.
2. Leftover cooked pasta + leftover steamed veggie + leftover Marinara sauce + cut up hard boiled egg. A creative warm pasta dinner!
3. Leftover vegetable or bean soup + pita bread and leftover shredded cheese, melted + fruit salad of apples and bananas. A quick soup and sandwich dinner!
on February 12th, 2012  Fish is a heart-healthy and delicious choice for a special dinner! Learning About Fish
There’s a lot about fish you may not know. Jake learned that tilapia is a vegetarian fish that loves to eat algae. Jackie was interested in how wild salmon is caught in the waters off Alaska, flash frozen and transported to her home town. Their younger brother, Rocco, was most interested in watching the live lobsters in a tank at the other end of the seafood department. Who could blame him?
Fish Can Protect Your Heart
Fish is a powerful protein food that can add quality to everyone’s meals and snacks. Not only that – fish contributes omega-3 fat to your plate and, with it, comes a stronger heart. Certain fish are richer in omega-3 fat and it’s good to learn which these are. A few examples are salmon, mackerel, herring, lake trout, sardines and albacore tuna.
Cooking Fish from Frozen
Repeat after me…fish is not hard to cook. Really, it’s not. To cook fish directly from frozen, tap into a handy online resource at The Alaska Seafood Marketing Association. You can learn quickly from these cook fish from frozen videos and begin enjoying more fish right away. Whatever your choice — grilling, sautéing, baking, broiling, roasting or steaming, fish is something for those who are smart about nutrition and appreciate delicious flavors!
More Homemade Ideas for a Healthy Kitchen
Join me for tiny tips and simple recipes that will help you turn your kitchen around with healthier, homemade flavors. Please LIKE me on facebook and join the conversation.
on February 5th, 2012  My Mediterranean recipe combines chicken, frozen butternut squash, chick peas, olives, garlic, tomatoes and spices over couscous. Slow Cooker Meals Use Simple Ingredients
Do you have a slow cooker in your kitchen tool box? If you do, there are homemade flavors at low to medium cost awaiting you. Many slow cooker recipes are easy and easy to find.
Flavors of the World Suit a Slow Cooker
The world offers cuisines with amazing flavors. For example, my slow cooker recipe shown at the left, features Mediterranean flavors with characteristic ingredients. I also love the traditional flavors of Mexico and they typically include fresh lime juice, chili powder, garlic and cumin. Korean cuisine is another favorite with its soy sauce, garlic, sesame seeds or oil, sugar and hot pepper flakes.
Exotic Flavors Wake Up Taste Buds & Excite the Family
There are good reasons to ‘spice up’ your meal table and try something new. World flavors and recipes await you and your family and they include Indian, Middle Eastern, Japanese, Italian, Spanish, Mexican and more. You may be surprised that even kids embrace something that gets your family out of a ho-hum dinner rut!
More Homemade Ideas for a Healthy Kitchen
Join me for tiny tips and simple recipes that will help you turn your kitchen around with healthier, homemade flavors. Simply LIKE me on facebook and join the conversation.
on January 29th, 2012  Getting out ingredients first makes cooking this Veg-Barley Soup quicker and easier. 5 Steps to Getting Organized & Making Homemade Soup
1. Select a soup recipe and read it all the way through. Add the ingredients you need to your shopping list. Shop for your ingredients.
2. Figure out the best time to make your soup. It may be early in the morning on Saturday before the kids wake up. Or, it may be immediately after dinner when the house is getting quiet for the evening.
3. Get all your ingredients ready before turning on the burner to cook. Take items out of the dry pantry, fridge, freezer. Wash, peel, chop veggies. Measure out soup stock.
4. Get out your soup pot. Any medium to large pot with a lid will work. Or, you can invest in a new one.
5. Follow your recipe, step-by-step, until all the ingredients are in the pot. Then, let your soup cook and enjoy the wonderful, homemade aroma in your kitchen.
3 Quick Meals with Homemade Soup
1. Soup + Pita Bread Toaster Pizza, sauce/cheese/diced ham + Cut-up Fruit
2. Soup + Crispy Cucumber Strips & Carrot Sticks with Hummus to Dip + Raisins-Almonds-Pretzel Trailmix
3. Soup + Grilled Cheese on Whole Wheat Bread, optional with tomato slices + Green Side Salad, light dressing
More Homemade Ideas for a Healthy Kitchen
Join me for tiny tips and simple recipes that will help you turn your kitchen around with healthier, homemade flavors. Simply LIKE me on facebook and please check there frequently.
on January 22nd, 2012  A traditional breakfast meal can also be lunch or dinner - in a hurry! Step 1: Meal Planning
There’s no way around it – planning is the first step to a quick, balanced and nutritious meal, or an entire week of meals, that are easy on the wallet. So, take about 20 minutes to plan and jot down notes, if it helps you remember. Draw pictures of meals with the kids, if that helps.
Step 2: Grocery Store Planning
Once your meal planning is clear, turn your attention to a grocery shopping plan. For example, turn your meal ideas into a detailed list, and pull out coupons that will save you cash on healthy purchases.
Step 3: Sticking With Your Plan
Succeeding in your kitchen and at the meal table is doable for everyone. Think simple foods. Think colorful plate. Think I will stick to my plan. If you make planning time and stick with your plan, then you’ll be amazed how much smoother the week will go.
Trusted Resources for Success!
If you are looking for an easy-to-understand way to move toward nutritional success in your own kitchen, consider my 3 e-books, Tasty Menus, Tasty Recipes for Breakfast Lunch Dinner Snacks, and Tasty Recipes for Sides Dishes. There is a nice price discount when you buy all 3 at once!
on January 15th, 2012  Making homemade granola is easy, fun and healthy! Oatmeal is a Smart Waker-Upper!
Starting the day with a steaming hot bowl of oatmeal is an awesome nutrition decision and easy on the food budget. If you think oatmeal is boring, though, think again. Your toppings can turn boring into wow!
Toppings Add a ‘Wow’ Factor!
If you have a favorite topping then chances are it will work on top of oatmeal. I like bananas, raisins and walnuts. By using all 3, I add a healthy dose of potassium, iron and omega-3 fat to my bowl. In the summer I prefer fresh blueberries which are awesome. Other more exotic oatmeal toppings work, too. Or, create a signature topping of your own.
Homemade Oatmeal Granola Recipe!
In a big bowl, mix together: 2 cups old fashioned or quick oatmeal, 1 cup pecans or walnuts, 2 tablespoons ground flaxseed, 2 tablespoons vegetable oil, 2 tablespoons honey. Rub it between your fingers to mix well. Spread out this mixture onto a flat baking sheet and bake for 30 minutes at 275 degrees. Turn the oat mixture with a spatula every 10 minutes so that all of it turns golden brown. Remove from the oven and add 1 cup raisins. When cool, store granola in an airtight container at room temperature or freeze it in airtight bags with a label and date. Eat as a topping for cooked oatmeal, yogurt or cut-up fruit.
on January 8th, 2012  Tomatoes, tomato puree or tomato paste add flavor and color to homemade soup! Warming Up with Soup!
When I want to warm up, my ‘go to’ is soup. What about you? There are childhood favorites like chicken-noodle or beef and barley. There are more adult flavors like lentil soup or mushroom soup. But, no matter what meal or snack, soup can be your healthy and delicious solution!
January is Soup Month!
January is Soup Month and that means it’s time to get out your pot and ladle. Soup can come in a can, but it can also be made easily with a few basic staple foods on hand. It’s a great time to step out, armed with your soup staples and reap the tasty, warm benefits.
A Soup Shopping List!
Fresh veg: garlic, celery, carrots, parsley, potatoes (potato soup), mushrooms (mushroom soup)
Fresh meat/poultry: lean beef steak, skinless turkey or chicken
Dry: vegetable oil, brown rice, orzo, dry beans or lentils or green split peas, chicken or beef broth, tomatoes – crushed or cut pieces, dried herbs and spices
Frozen: mixed vegetables, corn kernels, soybeans
Everyday Simple Meals and Kitchen Solutions for You!
For a great starter set of resources, look at my e-book of menu plans, breakfast-lunch-dinner recipes and side items. You can buy all 3 books for only $20 and begin experiencing a more organized and healthful kitchen and meal table right away.
on January 1st, 2012  A festive ice sculpture brightened this fun holiday party!
So Many Resolutions…
You might be surprised to find out that about 80% of all New Year’s Resolutions are about food, nutrition and dieting to lose weight. Though it’s easy to make a resolution, it’s really hard to stick with it.
So Simple to Make…
Do you typically keep your New Year’s Resolutions? Adopting proven strategies to help you stick with a resolution include websites for tracking food intake and physical activity, buddying-up with friends and family and credible group programs. These behaviors are proven to work so, for your own good health, now is a great time to take the first step.
3 Realistic Resolution Options…
1. Zero-in your full energy on breakfast – For ex, egg+toast; yogurt+high fiber cereal; or natural cheese toast+piece of fruit.
2. Switch to a piece of fruit at snack time – For ex, banana; apple; orange; pear; grapes; melon; kiwi; mango
3. Lighten-up dinner – For ex, broil instead of fry; stop after one serving; eat a sweet fruit for dessert.
Make Your Resolutions Sustainable in 2012!
It’s smart to stay focused, keep moving forward and enjoy learning about and tasting new and healthful foods in the New Year. How? Read my weekly blog and LIKE my facebook page. Come join me for a healthier kitchen and yummier life!
Note: Special thanks to Chef Al Romano for his awesome ice sculpture and Chef Don, Giselle & Andrew McMillan for a friendly and fun party!
on December 27th, 2011  Dark pink flowers mean 'appreciate', 'gratitude', 'thank you!'
Fun at the Supermarket!
For years now, I’ve enjoyed helping everyday people better understand how to gather a healthy shopping basket at their favorite supermarket. If you’ve never walked through your store with a registered dietitian (RD), then perhaps it can be your New Year’s Resolution for 2012. For both the RD and you, there will be eye-opening discoveries at nearly every turn of the aisle. For you, there will be healthier groceries for a healthier kitchen!
Music in the Aisles!
Here’s a short video to put a smile on your face…a musical at the supermarket? You bet!
Thank you & Onward to a New Year!
For your trust and loyalty in reading my blog week-after-week, or once-in-a-while, I thank you very much! The most popular topics this year have been meal planning on a budget, exciting kids about eating healthier, identifying and cooking all kinds of fruits and vegetables, and the ins-and-outs of smart choices at the supermarket. I am looking for new topics to cover in my blog in 2012 and would love to hear from you. Again, thank you from Cindy and Market Basket Nutrition!
on December 18th, 2011  Have you tried a pomegranate? History of the Pomegranate
Believe it or not, the pomegranate’s history began 4,000 years ago. In North America, it’s hard to imagine that a fruit growing currently in southern California began in various countries of the Middle East, then the Mediterranean Basin, then Asia and Europe.
Pomegranate Nutrition
The pomegranate’s popularity over more than 4 centuries is likely based on its tangy-sweet flavor as well as its health benefits. A powerful antioxidant, pomegranates are also felt to be anti-inflammatory and, as such, may help protect all organs and systems of the body.
The pomegranate’s seed/fruit sacs are called arils. Half of one cup of these tasty bits contain 70 calories, 15 grams carbohydrates, 3 grams of fiber and 15% Daily Value for vitamin C.
Pomegranates in the Kitchen
At holiday time, the pomegranate adds a festive flavor and look to green salads, fruit salads and desserts. Or, try experimenting with them in your favorite savory recipes using chicken, lean pork, veggies or fish. For some help learning how to open the pomegranate, enjoy this very entertaining video.
How to Open a Pomegranate in Six Movements from POM Wonderful on Vimeo.
on December 13th, 2011 December 2011
Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness support.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina*. I am accepting new clients and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Easy Solutions:
If you are a reluctant veggie eater then please listen up! A simple cooking method called, oven roasting, is here to change your mind.  For me, it was about 6 years ago that I first tasted homemade, roasted vegetables, and I will forever be grateful that I did.What I like about them is colors, flavors, sweetness, ease and variety. What I dislike is, well…nothing.
Here’s how: Turn on the oven to 425 degrees.Wash and cut up some veggies such as butternut squash, red skinned potatoes, onions, sweet peppers of all colors, zucchini, sweet potatoes and broccoli into bite-size chunks. I usually mix 3 kinds together, but 1 or 2 works great, too. Toss all the veggies into a big bowl and add about 1 tablespoon of olive oil, a pinch of salt, a pinch of black pepper and a large pinch of fresh or dried herbs. My favorite herb to add is rosemary but basil, thyme and mint are yummy, too. Stir up veggies + herbs with a big spoon. Scatter onto a baking pan and pop into the oven. Turn once after 10 minutes for even cooking. Remove pan from the oven after 15-20 minutes. Veggies are done when tender if poked with a fork, but not mushy.
Now, that’s what I call delicious and nutritious!
Read more of Cindy’s blogs here!
Seasonal Choice: Sweet Potatoes
Did you know that North Carolina is the #1 producer of sweet potatoes in the country? That’s definitely a source of pride for sweet potato farmers and all of us who enjoy their amazing flavor and great nutrition. With only 100 calories in a baked medium sweet potato (5 inches long, 2 inches diameter, 115 grams), they are a super smart choice for everyone’s grocery cart. Sweet potatoes are one of the top food sources of vitamin A in America with more than 400% of the recommended daily value for an adult. Because vitamin A is fat soluble, do add a light drizzle of olive oil or small pat of butter to your sweet potato to ensure good absorption into the body. Sweet potatoes are available every month of the year from local areas of North Carolina and they can help solve everyone’s balanced meal challenges. Sweet potatoes even work for breakfast along with a scrambled egg and piece of fruit! Look here for more ideas and recipes using NC sweet potatoes.
Easy Recipe For Everyone:
Apple & Sweet Potato Muffins
This is a moist and tasty muffin that’s packed with good nutrition!
Kids can help by washing the apple, mashing the sweet potatoes, measuring ingredients, cracking the eggs and stirring the batter, with supervision.
Makes 12 muffins (or about 24 mini muffins)
¾ cup Oat bran, dry
¾ cup Whole wheat flour
½ cup Sugar, white granulated
½ tablespoon Cinnamon, ground
1 teaspoon Baking powder
1 teaspoon Baking soda
1 medium Apple, washed, cored, seeded and chopped up
½ cup Raisins
1 cup Sweet potatoes, cooked and mashed
2 large Eggs
2 tablespoons Olive oil, light tasting, or canola oil
½ cup Plain yogurt, nonfat
- Preheat conventional oven to 350 degrees.
- Add all dry ingredients, oat bran + flour + sugar + cinnamon + baking powder + baking soda, to a medium mixing bowl. Stir up. Then, add chopped apple and raisins. Stir again. Put aside.
- In a large mixing bowl, combine all other ingredients, mashed sweet potatoes + eggs + oil + yogurt. Stir well.
- Add dry ingredients to the wet ingredients in the large bowl. Stir until everything is moist. Do not over mix.
- Lightly spray the muffin pan(s) with vegetable oil cooking spray.
- Using a soup spoon, fill the muffin pans about halfway full.
- Place into the oven and bake for 20-25 minutes.
Nutrition per serving: 160 calories; 4 gm protein; 3 gm fiber; 160 mg sodium; 90% Daily Value vitamin A
Money Saving Tip: Buy the store brand for flour, sugar, cinnamon, baking powder, baking soda, raisins, eggs, olive oil/canola oil and yogurt.
Time Saving Tip: Use canned sweet potatoes instead of cooking them from fresh.
Cooking Tip: Try using mixed dried fruit bits in place of the raisins in this recipe.
Copyright 2010 – Cindy Silver, Registered Dietitian, LLC. www.marketbasketnutrition.com
Handy Resources & Fun Holiday Gift Idea:
How many cookbooks do you own? How many do you use? If you’ve lost track of your cookbook collection or never seem to have time to flip through the pages for a quick and satisfying recipe, then maybe it’s time for a change. Market Basket Nutrition now offers you 3 e-books that are designed to help families and singles put a balanced meal on the table in less time, with less hassle and with flavor and good nutrition at the core. Take a look at these 3 very affordable and easy-to-use e-books that can solve your kitchen dilemma on relaxing weekends and busy weeknights. They make great holiday gifts, too!
Tasty Menus – Menu ideas for busy singles and families that concentrate on variety and simplicity
Tasty Recipes – Variety recipes that use easy ingredients and result in wow flavors and nutrition
Tasty Sides – Side recipes that help you build a balanced plate with plenty of flavor and good nutrition
 Happy Holidays to All! From my kitchen to yours, I wish everyone a meaningful holiday season full of peace, joy, nutritious food choices and fun physical activity! –Cindy
on December 11th, 2011  In S.Korea, every meal starts with soup...even breakfast! Soup Starts a Healthy Meal
South Korea is a great example of a country with strong feelings about soup. If you visit S. Korea, you will find out that soup comes in what seems like hundreds of varieties with amazing, fresh ingredients and equally amazing flavors.
Korean soup can be brothy, noodle-y or smooth and it sometimes is very hot and spicy. It can include bits of meat, seafood, tofu or egg. Or, it can be totally simple with a single kind of mushroom, seaweed or other vegetable.
Adding Soup to Your Table
Making homemade soup is a skill worth learning. Below are step-by-step instructions to get you started at making simple soup at home. Be sure to plan ahead, shop for your soup ingredients and be creative. Once your pot of soup is ready to enjoy, feel free to add it to breakfast, lunch or dinner!
Making Chicken and Rice Soup in 10 Easy Steps. Step 1: Roast a chicken in the oven until done at 325 degrees, letting the juices brown on the bottom of the pan. Step 2: Place cooked chicken onto a dinner plate to cool. Step 3: Pour about 1 cup very hot water onto the cooking pan with browned juices and stir with a spoon to dissolve everything. Save this liquid, covered, in the fridge. Step 4: After chicken has cooled about 30 minutes, remove & discard the skin and bones and save chicken meat, covered, in the fridge (you can stop here and continue the next day.) Step 5: Wash & cut up about 1 cup celery + 1 cup sliced carrots + 1 cup chopped onion + 2-3 cloves minced garlic. Step 6: Add 1/2 tablespoon canola oil to a large soup pot and heat to medium high for 3 minutes. Add cut up veggies from step 5 to the pan, stirring occasionally for 5-8 minutes until they are slightly soft. Step 7: Add 2 quarts of chicken broth (the kind with less sodium) + browned chicken juices/water from step 3 + 1/2 cup dry rice into the pot. Stir. Step 8: Add a lid to the pot and cook for about 1 hour at a simmer (very slow boil), stirring every 15 minutes. Step 9: Taste the soup and add up to 1/2 -1 teaspoon salt + 1/4 teaspoon black pepper while stirring. Step 10: Add a very large handful of chopped fresh parsley, stir and serve. Note: The cooked soup can be cooled for 1 hour, transferred to storage containers, covered tightly, and stored in the fridge or freezer. Be sure to label and date your storage containers.
Need More Easy-to-Make Recipes? If you are in search of homemade flavors and the healthiest ingredients then an affordable, non-overwhelming set of tasty recipes is the perfect kitchen resource for you. Make this a gift for a special someone on your holiday list, too!
on December 5th, 2011  Pink grapefruit is back in season! Citrus Tops the List!
There are some truly fresh flavors that cost little and go a long way to perk up home cooked meals. In my kitchen, citrus fruits such as grapefruit, oranges, lemons and limes top the list.
Citrus & Good Nutrition!
You might know that one big nutritional feature of citrus fruits is its vitamin C. What you might not know is that citrus fruits are an excellent source of fiber, potassium and they are low in calories. One orange, for example, has about 80 calories, 4 grams of fiber, and 150% of the daily recommended intake for vitamin C. The same orange also has about as much potassium as a banana. Now, that’s what I call a healthy choice!
Citrus & Meal Solutions!
Breakfast – Cut or peel a sweet citrus fruit such as a pink grapefruit, orange, tangelo or Clementine and add it to any breakfast. Or, squeeze any sweet citrus fruit for a delightful glass of juice.
Lunch – Squeeze a tart citrus fruit onto a leafy green salad, Chef’s salad or tuna salad at lunch time.
Dinner – Grate the zest (outer skin) of your favorite citrus fruit into an oil/vinegar/soy sauce marinade and use it on fish, poultry or lean beef, then grill, for dinner.
Growing Citrus at Home!
There’s nothing more satisfying and delicious than eating your own home-grown citrus. Meyer lemon trees can be grown in a container or the ground, depending on climate. In North Carolina, the container is a practical solution ~ place your tree in the sunshine from spring through fall, then bring it inside for the winter months. What fun!
on November 27th, 2011  Fresh dill adds great flavor to salad! Salad Begins with Crispy Greens…or Does It?
The color green comes to mind when I think about salad. What about you? Do you start a salad with Romaine, spinach or leaf lettuce? Do you use shredded green cabbage? Typically, crispy greens are at the center of my tossed salad, so I was surprised by this All American Salad recipe. Who knew there could be such an interesting variety of colors, textures and flavors?
Exploring the Possibilities
Salads are easy to put together in the kitchen. Kids, teens and adults can put their own ‘spin’ on their salad creations. And, if eaten the next day, salads are tasty leftovers. Keep an open mind when you’re preparing a salad because sometimes the most weird combinations are the most successful – for good nutrition, fresh flavors and eye appeal.
Salad Combinations to Try
1. Shredded carrots with raisins, shredded almonds, fresh chopped parsley and a splash of vinaigrette dressing.
2. Cooked and cut-up potatoes, chopped celery, chopped red Bell pepper, chopped fresh dill and a creamy yogurt dressing.
3. Sliced fennel, chopped sweet onions, chopped fresh basil (or dried Italian herbs) and a fresh lemon + olive oil dressing.
Help for a Healthier Kitchen
Everyday tips and ideas for your meals, snacks and kitchen pantry are easy to find. Simply LIKE my facebook page and join the conversation. You’ll be glad you did!
on November 20th, 2011  Radishes are a crunchy & tasty appetizer! Tasty Meal Starters
Appetizers are a fun start to any holiday meal. Tasty and light are the best choices because they whet the appetite without going overboard in calories that fill you up. The simplest appetizer is a colorful, crunchy and fresh platter of veggies or fruits that satisfies everyone’s hunger as the turkey finishes cooking.
Dip Away!
Kids of all ages love to dip and opting for easy and homemade dips is a smart strategy. This is because dips that are pre-made typically are fatty and loaded down with calories. Here is a cucumber-yogurt dip, a guacamole dip and a creamy herb dip. Try them for a ton of flavor and healthier ingredients.
Enjoy Thanksgiving!
Whatever your tradition, be sure to take time, slow down and savor the flavors of your meal plate at Thanksgiving. In case you’re wondering, there are advantages to eating more slowly – at a holiday meal and everyday.
on November 15th, 2011 Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness support.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina*. I am accepting new clients and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Easy Solutions: Meal Planning, Grocery Shopping, Simple Home Cooking
Seasoning your Thanksgiving turkey is easy and luscious with herbs and spices. One option is to sprinkle the turkey lightly with canola or olive oil and then shake on dry poultry seasoning. Another option is to make a mixture of fresh chopped Rosemary, basil, garlic and cracked black pepper in about 1/4 cup olive oil and rub it all over the turkey. Your kitchen will smell really good as your bird roasts. Now, here’s a few more tidbits about using herbs and spices in your healthy kitchen.
Need a Simple Flavor Boost? Try Dried Spices & Herbs!
Easy Additions
Let’s face it…bland food is not very exciting for anyone. The good news is that a simple sprinkle can make things better. In fact, dried spices and herbs can add fabulous flavor and great nutrition to your favorite dishes.
Flavors to Try
Being adventurous with food is a great approach for everyone. Here are a few shake-on options to sample:
1. Ground cinnamon goes deliciously with hot or cold cereal or a baked sweet potato. Sprinkle it on.
2. Ground cumin jazzes up a breakfast egg and cheese burrito or a lightly buttered ear of corn-on-the-cob. Sprinkle and enjoy.
3. Basil and/or oregano boosts flavors of pita bread pizza or mixed bean salad or soup. Sprinkle away.
Nutritional Benefits
While boosting flavors of your favorite foods, dried spices and herbs have a hidden nutritional surprise – antioxidants for good health! This is a powerful reason to stock your spice/herb cabinet and make them a part of every day.
Click here to read more blogs by Cindy
Seasonal Choice
Eat Seasonally: Turkey!
Thanksgiving is right around the corner and, for many of us, turkey is the feature of the feast! Roasting a whole turkey is easy to do if you have a large roasting pan, some favorite rub spices and/or herbs and a meat thermometer to test for doneness.
Check out these step-by-step instructions for roasting a whole turkey and, remember, eating a moderate portion of turkey without skin is a nutritious start to any meal or holiday feast. Then, decorate your meal table with light side dishes that are flavorful, colorful and full of good nutrition.
Using Up Leftover Turkey
If you planned ahead for turkey leftovers, then you have a delicious week to enjoy…after Thanksgiving. Try one of these:
Crispy Turkey Tostadas
Turkey-Broccoli Bake
Roast Turkey Panini
Easy Recipe: Meal Sides for Holiday Success!
Roasted Rainbow Vegetables
This recipe offers sweet flavors of healthy veggies!
Makes 6 servings
2 medium Sweet potatoes, washed, skin left on
1 medium Onion, any kind
2 medium Yellow squash or zucchini squash, or one of each
2 tablespoons Olive oil
Pinch Salt
Pinch Pepper
- Wash all vegetables. Peel off outer skin of onion.
- Preheat conventional oven to 425 degrees.
- With a cutting board and knife, cut up vegetables into bite-size chunks. The onion may be cut in half and then sliced.
- Place cut vegetables into a large bowl, add oil, salt and pepper. Stir so that everything becomes coated.
- Scatter vegetables in a large baking pan or cookie sheet with sides, about 17 x 11 inches. Spread out in one layer.
- Cook for 15 minutes. Using a spatula, turn over vegetables.
- Cook another 10-15 minutes, until tender when poked with a fork. Do not overcook or veggies may become mushy.
Nutrition per serving: 90 calories; 4.5 gm fat; 0.5 gm saturated fat; 0 trans fat; 0 mg cholesterol; 40 mg sodium; 12 gm carbohydrates; 2 gm fiber; 2 gm protein
Raw Carrots with Salsa
This recipe makes a crunchy & light holiday appetizer for all ages!
Makes 6 servings
3 long, 8-10 inches Carrots
1 cup Salsa, homemade or from a jar
- Wash and peel carrots.
- With a cutting board and knife, cut carrots into ‘sticks’ about 3 inches long.
- Spoon salsa into a small serving bowl.
Note: This recipe is a great opportunity to teach kids to use a vegetable peeler!
Nutrition per serving: 25 calories; 0 gm fat; 0 gm saturated fat; 0 trans fat; 0 mg cholesterol; 250 mg sodium; 6 gm carbohydrates; 2 gm fiber; <1 gm protein
Need More Easy & Nutritious Sides? Take a look at what Market Basket Nutrition has to offer. There are 3 e-books currently available: Tasty Menus; Tasty Recipes: Tasty Sides. One or more of these handy and affordable kitchen resources may become your ‘go to’ solution(s).
Handy Online Resource
Butterball.com is an amazing resource for planning, purchasing, thawing, cooking and using up your holiday turkey. A smart planner begins preparations at least 2 weeks before Thanksgiving – really. Check out this planning helper for a more calm and organized feast at your home. Also, don’t miss the how-to videos and ways to get kids involved in the holiday fun.
Happy Thanksgiving to All!
Reply to Cindy@MarketBasketNutrition.com
Market Basket Nutrition, 1834 Wake Forest Road, Box 28214, Winston Salem, NC 27109
on November 13th, 2011  Kitchen 'plant' scraps are good for the garden! A Food Plan Comes First!
1. Set aside 20 minutes to plan meals for the week ahead.
2. Use your free resources, like the grocery store ad and a trusted cookbook or website.
3. Firm up your plan on a day-by-day wipe board, simple notebook or smart phone list.
Sticking with Your Plan Comes Next!
1. Write a detailed shopping list and arrange it to match the layout of your grocery store to save time.
2. Store food carefully when you get home, labeling and dating perishable items like dairy foods, fresh deli meat/cheese, and freshly-cut fruits/veggies.
3. Ask all members of the family >4 years old to pitch in and help with meal plans throughout the week.
Saving Money is Your Reward!
1. Get familiar with your grocery store receipt and your food budget.
2. Look in your kitchen trash can and see what you are throwing away, day-by-day.
3. Add up the cost of food in your trash. Then, think about a smarter grocery list next week to reduce wasted food and money.
For more everyday tips about saving money as you feed yourself and your family well, please LIKE me on Facebook and join the discussion!
on November 6th, 2011  What would you be? An orange, a beet? A Fruit – A Veggie?
Jackie wants to be a strawberry because it’s her favorite fruit and so sweet. Jake wants to be cherries because they grow in a bunch and he likes hanging around with his friends. Rocco wants to be mixed vegetables so he can talk different languages with the other vegetables, and he doesn’t want to be eaten. Who knew kids could take on the ‘personalities’ of fruits and veggies so creatively? Amazing!
Getting Kids Excited about Eating Right
Next time you’re in the grocery store, try asking your child(ren) which fruit or vegetable she/he/they would like to be and why? You’ll be surprised to hear the answers, and you might be surprised at their excitement, too. Young minds are open to just about anything – even making healthier choices for the family grocery cart. There’s no better place to start than with fruits and veggies.
Getting the Entire Family On-Board
Eating meals together as a family is an awesome way to connect with those you care about most. Dinner conversation can be fun and funny for everyone and it can help kids excel in school. Try these questions for some lively times:
Which vegetable would you like to eat for breakfast and why?
What fruit makes the biggest crunch when you eat it?
If you could be any fruit or vegetable, what would you be and why?
Tips to Help You Create a Healthier Kitchen and Family
To stay in-the-loop for tasty and nutritious tips about meal planning, grocery shopping and simple home cooking, take a minute to LIKE my facebook page at Market Basket Nutrition and join the conversation. What’s in it for you? Everyday, easy ideas for you and your family to win, win, win!
on October 30th, 2011  Veggies like cucumbers can save you money! 3 Tips to Save You Money at the Grocery Store!
Sometimes putting easy strategies in place can save you a lot of money. Your grocery store happens to be a great example of this. Here are 3 tips that will add cash to your wallet while helping you put a nutritious meal on the table, day-after-day.
1. Buy more veggies and less meat.
2. Take a less-is-more approach to using coupons.
3. Become a believer in healthier choices of store brand foods.
Easy Strategies to Begin Using Right Now!
1. Buy more veggies and less meat. There is great economy and nutrition in vegetables compared to meat. The veggies you can use in multiple ways in your kitchen, like cucumbers, carrots, green beans and corn, will be your best-buys. Look for best-buy vegetables on a weekly sale in the fresh produce department or choose frozen or canned. By the way, don’t forget to keep track of what veggies are in the fridge so you can use them up before they spoil. This saves you money, too.
2. Take a less-is-more approach to using coupons. A high percentage of online and newspaper coupons are for processed foods. Typically, processing takes away from the nutritional value of foods, so using too many coupons can put products into your kitchen that are wasting your ‘good food’ dollars. Instead, opt for carefully chosen, unprocessed foods which are nutrient-rich and full of flavor. If you find coupon(s) for these, then of course use them.
3. Become a believer in healthier choices of store brand foods. Believe it or not, store brand foods can save an average shopper 20-30% on their full shopping basket of purchases while delivering top quality. The simple conclusion is that it’s really worth trying your local store brand. Be selective, however, because the best nutrition deals come with food products that use natural ingredients to boost overall nutrition.
on October 23rd, 2011  Green is everyone's favorite color! Green Foods are Great Choices!
How many green foods do you eat? How many are in your grocery bag? Do you include a green veggie every night for dinner? Can your kids name 5 green fruits and veggies? Look around for fresh, green foods in your kitchen and then get ready to add some more.
But, Why?
Green foods are nutrient-rich choices with wonderful flavors. This is a good thing when you consider the hundreds of foods with little nutrition pay-off.
How to Add Green to Your Meals & Snacks
My photo shows 4 green choices that can spice up your meals and snacks, all with a bonus of good nutrition. Here are some tips about how to use them in a quick meal or snack (photo, top to bottom):
1. Basil, washed and chopped up, adds spectacular flavor to your red pasta sauce. Just throw in a handful.
2. Romaine lettuce, washed and torn into pieces, adds delightful crunch to your tossed salad or any sandwich.
3. Cucumbers, washed, peeled and sliced, are an ideal dipper for chickpea hummus.
4. Arugula, washed, adds a mildly spicy flavor to your green salad or homemade pizza. Just pile it on top.
on October 17th, 2011 Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness support.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina*. I am accepting new clients and will be delighted to help you achieve your health and nutrition goals. Contact Cindy for your first appointment today!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Easy Solutions: Meal Planning, Grocery Shopping, Simple Home Cooking
 It’s Pumpkin Time!
Fall, Pumpkins & Kids!
There’s nothing more fun than carving a beautiful,orange pumpkin into a fun jack-o-lantern. Kids love the funny faces while watchful parents guard the sharp knife. Everyone enjoys pumpkin season ~ picking one out ~carving it ~ cooking with it in the kitchen!
Pumpkins Offer Great Nutrition!
If you’re looking for a vegetable that’s low in calories and high in health-promoting antioxidants like vitamin A,then pumpkin is the answer. Pumpkins are a hard,Fall squash that offers powerful nutrition with tasty flavor. In seasons of the year when fresh pumpkins are not available,though,a can of solid-pack pumpkin fills in nicely. Use it for kitchen creations with similar nutritious results.
Pumpkin in the Kitchen!
There are many ways to use pumpkin to make yummy,family-friendly recipes. Here are a few:
Roasted pumpkin:Bake bite-size chunks of pumpkin in the oven at 425 degrees with a drizzle of oil and a pinch of salt.
Pumpkin chili:Add some canned pumpkin to your favorite veggie chili recipe.
Pumpkin pancakes:Add a scoop of canned pumpkin to a simple pancake batter,along with some pumpkin pie spice.
Toasted pumpkin seeds:Roast the rinsed seeds of your pumpkin on a baking sheet in the oven until golden and crispy.
Ongoing Learning! Please LIKE my facebook page for everyday handy tips,ideas and recipes for your healthy kitchen!
Read more blog posts…
Seasonal Choice
Pumpkins!
Looking for a totally healthy food this Fall? Well, at only 25 calories per ½ cup cooked, and 250% of the recommended daily allowance (RDA) of vitamin A, the pumpkin wins! These same nutritional benefits go for canned, solid pack pumpkin which is versatile and delicious, too. In October, every supermarket and farmer’s market is decorated with bright orange pumpkins. So, take a friend or the entire family out to see the display, take a cheerful picture and pick out a good one!
Easy Recipe & Delicious Enough for Thanksgiving!
Light & Healthy Pumpkin Pie – This is a pie without a crust and you make it in the blender. It couldn’t be easier or more flavorful!
Makes one 9-inch pie, 8 servings
Place the following into a blender: 1 can solid pack pumpkin (16 oz); 1 can evaporated skim milk (12 oz); 2 large eggs; ½ cup sugar; ½ cup Heart Smart Bisquick mix; 2 tsp pumpkin pie spice; 2 tsp vanilla. Blend until smooth, about 2 min. Pour into a pie pan, lightly sprayed with oil. Bake 55 min. at 350 degrees until a knife comes out clean when poked into the center. Calories per serving: 150
Handy Online Resource
Kidshealth.org is the internet’s most visited website about kids’ health.
It has tons of timely and reliable nutrition and wellness information from doctors and registered dietitians. Practical parenting information is included along with kid-friendly advice about how the body works and how to stay healthy. For teens, this website’s experts answer questions in age-appropriate terms and straight talk.
It is worth checking out right away!
Now…Time to Get Started
Get Started on your Healthier Lifestyle today…you’ll be glad you did!
Need to expand your healthy lifestyle recipe file? Click here!
Need more ideas for healthy meals at home? Click here!
Reply to Cindy@MarketBasketNutrition.com
Market Basked Nutrition, PO Box 28214 , Winston-Salem, NC 27109
on October 16th, 2011  Who doesn't love pumpkins? Bright Orange is Here!
The leaves are changing and funny/scary costumes are on the horizon. Better yet, fall brings meals and snacks that overlap beautifully with the season of bright orange pumpkins for a ‘perfect storm’ of good nutrition.
Good Nutrition News!
Pumpkin falls near the top of a list of the healthiest vegetables for everyone. It has fewer than 50 calories in 1 cup cooked and over 250% of the RDA (recommended daily allowance) for vitamin A for adults. In addition, pumpkin is mildly anti-inflammatory which means it is ‘kind’ to the body’s cells and physiology in general.
Fun With Pumpkin!
For many families, a fresh pumpkin is carved into a fun jack-o-lantern and the seeds are scooped out and reserved for toasting in the oven with a little oil and salt. There’s great nutrition in the seeds, by the way, with nearly 20% of the RDA for magnesium and zinc. A big pumpkin, though, simply does not fit into the family pantry for cooking purposes. What does fit into the pantry is a convenient and nutrient-dense can of solid-pack pumpkin. Its one ingredient, pumpkin, is versatile and full of flavor.
Pumpkin for Breakfast!
Pumpkin and breakfast? Why not? By pairing the morning meal with a highly nutritious squash, everyone is in for a blast of good nutrition and a tasty, new waker-up. Go ahead, try one of these totally simple pumpkin recipes, or try both!
Pumpkin-Apple Pancakes: Mix together 1 cup Bisquick Heart Smart Baking Mix + 1 cup whole wheat flour + 1 ¼ cups nonfat milk + 1 large egg + ½ – ¾ cups solid-pack pumpkin + ½ teaspoon pumpkin pie spice. Cook into pancakes. Serve with warmed applesauce and a little cinnamon-sugar.
Pumpkin Cream Cheese and Bagel: Mix together until creamy 8 oz light cream cheese + ¼ cup solid-pack pumpkin + 1 Tbsp brown sugar + ¼ tsp pumpkin pie spice. Serve with a fresh mini bagel.
Creating a Healthier Kitchen
For tips,easy home recipes,nutrition wisdom and more,please LIKE my facebook page. Then,visit frequently!
on October 9th, 2011  Colorful peppers add amazing flavor to chili! Colorful Peppers Add Flavor
I have become a believer in colorful peppers this summer-into-fall. Not only are they a feast for the eyes, but they also add a sweet, rich flavor to your kitchen recipes. In the last month, I’ve chopped up colorful peppers for cold salads, cooked them in a stew, sauteed them for a side item, and made them into black bean chili. Beautiful, versatile, nutritious, delicious is what you can discover with peppers!
Making Fall Chili with Peppers
Making chili starts with a favorite recipe and there are plenty of them in cookbooks, online and in your family collection. Also, chili can be made with lean ground beef or lean round steak as a starter. Or, chili can be made vegetarian-style. Colorful peppers will enhance every chili recipe, so simply wash them, remove seeds and cut into small strips or random chunks. Then, toss the peppers into your chili as it simmers on the stove or in the crock pot. You’ll be amazed at the wonderful aroma in your kitchen and the burst of new flavor in your chili. Enjoy!
Creating a Healthier Kitchen
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on October 2nd, 2011  There's more to pumpkins than making jack-o-lanterns! Fall, Pumpkins & Kids!
There’s nothing more fun than carving a beautiful, orange pumpkin into a fun jack-o-lantern. Kids love the funny faces while watchful parents guard the sharp knife. Everyone enjoys pumpkin season ~ picking one out ~carving it ~ cooking with it in the kitchen!
Pumpkins Offer Great Nutrition!
If you’re looking for a vegetable that’s low in calories and high in health-promoting antioxidants like vitamin A, then pumpkin is the answer. Pumpkins are a hard, Fall squash that offers powerful nutrition with tasty flavor. In seasons of the year when fresh pumpkins are not available, though, a can of solid-pack pumpkin fills in nicely. Use it for kitchen creations with similar nutritious results.
Pumpkin in the Kitchen!
There are many ways to use pumpkin to make yummy, family-friendly recipes. Here are a few:
Roasted pumpkin: Bake bite-size chunks of pumpkin in the oven at 425 degrees with a drizzle of oil and a pinch of salt.
Pumpkin chili: Add some canned pumpkin to your favorite veggie chili recipe.
Pumpkin pancakes: Add a scoop of canned pumpkin to a simple pancake batter, along with some pumpkin pie spice.
Toasted pumpkin seeds: Roast the rinsed seeds of your pumpkin on a baking sheet in the oven until golden and crispy.
Ongoing Learning! Please LIKE my facebook page for everyday handy tips,ideas and recipes for your healthy kitchen!
on September 27th, 2011
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Welcome to the September Issue of Cindy’s E-newsletter:
Jump on board with a healthier lifestyle for you and your family! Please LIKE my Facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina*. I am accepting new clients and will be delighted to help you achieve your health and nutrition goals. Contact Cindy for your first appointment today!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Easy Solutions: Meal Planning, Grocery Shopping, Simple Home Cooking
Click Here For: Apples in the Kitchen and Easy Recipe
Learn nutritional apple facts and an apple salad recipe. A sweet and crunchy side dish for any meal or serve it for dessert!
Seasonal Choice
Eat Seasonally: Apples!
Every healthy kitchen deserves a beautiful bowl of apples on the counter this Fall. Be a family leader and explore different colors and varieties of apples, too. For example, many of us enjoy a Gala, Red Delicious or Fuji apple for eating. There are many others to try, though, including Golden Delicious, Stayman and Mutsu. If you are cooking apples, try varieties such as Golden Delicious, Jonagold, Granny Smith, Fuji, Jonathan, Mcintosh, or Gravenstein. As you can tell, some varieties work well for eating and cooking. On a stay-home day this Fall, take the leap to homemade and make your own applesauce for great flavors and a delicious aroma that fills the house.
Here’s how to make Simple Homemade Applesauce: Wash apples, cut them into quarters and remove seeds and cores. Place apples into a pot or crockpot, add enough water to cover them and cook on a low heat for 2-3 hours until apples are soft. When cool, pull skins off the apples and mash with a potato masher or large spoon. Season lightly with sugar and ground cinnamon and enjoy. Leftover homemade applesauce can be stored in an air-tight container with a lid for 1 week in the fridge or 3 months in the freezer. Be sure to label and date all leftovers.
Easy Recipe For Kids and Everyone
Apple Crisp
This is a simple dessert with big apple flavor!
Kids can help by washing the apples, squeezing the lemon or lime, and measuring, making and scattering the crumb topping, with supervision.
Makes 6 servings
3 medium, 4 cups sliced Apples, any kind, any color
1 tablespoon Lemon or lime juice, squeezed from fresh
¼ cup Sugar, white granulated
½ teaspoon Cinnamon, ground
Topping:
2 tablespoons Butter, unsalted
¼ cup Whole wheat flour
¼ cup Oatmeal
¼ cup Sugar, brown, not packed down
- Preheat conventional oven to 375 degrees.
- Wash apples and pat dry with a clean towel.
- Cut apples in half. Cut in half again.
- Peel apples and remove core and seeds.
- Place apples into a 9 x 9 inch baking pan
- Squeeze lemon or lime juice all over the apples. Pick out seeds that fall in.
- Sprinkle granulated sugar evenly over apples. Sprinkle cinnamon on top of sugar.
- In a small bowl, combine butter, flour, oats and brown sugar into the topping. With clean hands, crumble it into small crumbs.
- Scatter topping evenly over apples.
- Bake 25 minutes.
Nutrition per serving: 170 calories; 4.5 gm fat; 2.5 gm saturated fat; 0 trans fat; 10 mg cholesterol; 0 mg sodium; 32 gm carbohydrates; 2 gm fiber; 2 gm protein; 2% DV vitamin A; 6% DV vitamin C; 2% DV calcium; 4% DV iron
Money Saving Tip: Buy the apple variety that’s on sale.
Time Saving Tip: Use a pouch or 2 of apples that are already peeled and sliced in this recipe.
Cooking Tip: Try using 3 different kinds/colors of apples in this recipe.
Copyright 2010 – Cindy Silver, Registered Dietitian, LLC. www.marketbasketnutrition.com
Handy Online Resource
Kidseatright.org is the arm of the American Dietetic Association’s consumer education targeted to – you got it – kids! You can trust its information as science-based and sourced from our nation’s registered dietitians (RDs). The theme and tips are renewed weekly which makes it worth a look frequently. What you’ll find is a fun recipe video, hot nutrition tip, recipe of the week and a bundle of practical tools for helping kids of all ages shop smart, cook healthy and eat right. Check it out today!
Now…Time to Get Started
Get Started on your Healthier Lifestyle today…you’ll be glad you did!
Need to expand your healthy lifestyle recipe file? Click here!
Need more ideas for healthy meals at home? Click here!
Reply to Cindy@MarketBasketNutrition.com
Market Basked Nutrition, PO Box , Winston-Salem, NC 27106
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on September 25th, 2011  Basic foods can fuel your busy life - healthfully! Basic Foods & Your Grocery Cart
There are foods we eat as nature made them, and foods that we do not. Think about what’s in your grocery cart minus wrappers. Are there fruits, vegetables, grains like rice and barley, proteins like chicken, turkey, fish, and plain yogurt? Or, do you have a cart-full of foods with processing added?
Think about what can be inside modern, processed food wrappers that may harm your health. For example, trans fats, caffeine, artificial colors and flavors are common but your body prefers basic foods. What grandma and great-grandma ate was, perhaps, best after all.
Shopping for the Basics
Stop 1 – Fresh fruits and vegetables, choose an assortment.
Stop 2 – Bakery bread, made from whole wheat flour and other simple ingredients.
Stop 3 – Meat, seafood, poultry, without marinade and without injected solutions of any kind.
Stop 4 – Canned fruits, veggies, pasta, rice and soup, made with the simplest ingredients you can find.
Stop 5 – Breakfast cereals, without artificial colors and flavors, fiber-rich and sugar-poor.
Stop 6 – Cookies and crackers, simple is best, or make them yourself from basic ingredients.
Stop 7 – Dairy foods, without added flavors, colors or sweetners.
Stop 8 – Frozen foods, limit frozen entrees, look for fruits and vegetables that are simply plain.
For Ongoing Information about Basic Foods & Your Grocery Cart
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on September 17th, 2011  The apple is everyone's 'go-to' fruit for fall! Apples Score High Nutrition Marks
You can’t beat the apple for crunch, rich flavor and ‘sweet’ nutrition. Eat apples often and learn how to choose and store them to preserve their top-notch nutrition. During the Fall, you will experience the very freshest flavors if you buy locally grown apples and try a new variety for fun!
Apples Satisfy All Age Groups
No matter what your age, apples satisfy. Kids love them sliced, diced and whole – as long as their front teeth are in tact. Adolescents and teens enjoy them plain and with a caramel dip. Adults and seniors learn to choose a sweet or tart, firm or soft variety as their favorite.
Apples Work in Meals and Snacks
Add apples to breakfast, lunch or dinner for a nutritious fruit that the entire family adores. Cut them up in a mixed fruit salad, slice them and sprinkle with a dash of cinnamon, or make a lightly sweetened apple crisp for dessert. At snack time, spread peanut or sunflower butter onto an apple or dip slices into vanilla yogurt. Whatever your choice, make apples welcome at your meal table for great flavor, comfort and good health!
on September 11th, 2011  Black beans are a great meal starter!
Black Beans & Good Nutrition
Have you every tried black beans? If not, I recommend you do. You can eat black beans as part of breakfast, lunch or dinner. You can combine them with rice, couscous or quinoa, 3 healthy and tasty grains. The nutrition of black beans is excellent and, due to their very high fiber and protein contents, they keep you feeling full for hours.
Easy Black Bean & Sweet Pepper Salad Recipe
Ingredients to gather: 1 can black beans (15-16 oz); 2 cloves garlic; 1/2 sweet Bell pepper or other sweet pepper (red or green); 1/2 onion; 1 stalk celery; 2 Tbsp parsley or cilantro; 1/2 lemon or lime; 1/2 tsp ground cumin; pinch salt and pepper; 2 tsp vinegar; 2 Tbsp olive oil.
Directions to make salad:
Drain black beans, rinse off with cool water and put into a large mixing bowl. Add all other ingredients to the beans after preparing like this:
Peel and crush or mince garlic.
Wash, chop or thinly slice sweet pepper.
Peel and chop onion.
Wash and chop celery.
Wash and chop parsley/cilantro.
Squeeze juice from lemon/lime.
Measure cumin, salt, pepper, vinegar, oil.
Mix it all together and serve right away. Or, cover and chill in the fridge for up to 24 hours and then serve.
To Learn More
For more affordable and easy ways to add flavor to yours and your family’s meals, LIKE my facebook page and sign up for my monthly, informative E-Newsletter…today!
on September 3rd, 2011  Bell peppers taste sweet when you cook them! Making it Yourself
There are awesome advantages to cooking from simple and nutritious ingredients in your own kitchen. For example, the flavors are tasty, the nutrition reflects your ingredients and everyone appreciates a meal together. Here’s an easy recipe for you!
Peppers & Lean Beef Recipe
Ingredients: 1-1/2 lb round steak (beef or venison); 2 T. oil; 1 green pepper; 1 large can diced tomatoes; 1/4 cup soy sauce; 1/2 t. garlic powder; 1/2 t. black pepper; 1/2 t. ground ginger; 1 cup beef broth or water; 2 T. cornstarch
Directions: Trim fat from steak. Slice into thin, 2-3 inch strips. Wash green pepper, remove core and seeds, slice into thin, 2-3 inch strips. Add oil to a large, heated skillet over medium high heat. Add meat and cook, stirring, for 5-7 min. until medium-rare. Add green pepper and cook 3-4 min. longer, stirring. Reduce heat and add all remaining ingredients except broth (or water) and cornstarch. Simmer with a lid for 10 min. With a whisk, mix together broth (or water) and cornstarch well. Add to pepper & beef mixture, stirring to make a smooth sauce. Simmer 10 more minutes to thicken, stirring a few times.
A Balanced Meal: Serve Peppers & Lean Beef over cooked brown rice with a leafy green salad on the side and cut-up fruit for dessert.
For family-friendly recipes and quick nutrition tips for a healthier kitchen, be sure to LIKE my facebook page!
on August 28th, 2011 
Time for School = Time for Smart Nutrition
If you’re like most parents or grandparents of school age kids, you have butterflies in your stomach right about now. Fortunately, butterflies go away after the first week of school, but other challenges take their place. Nutritious foods and beverages are a great solution to quiet kids’ growling stomachs and to set them up for a fun and successful year of learning. Back-to-school or not, kids’ bodies are very special machines – so feed them well.
Breakfast is a must for fueling kids’ high-energy, productive day. For time’s sake, keep the emphasis on quick and nutritious. Tasty choices include a hardboiled egg, natural cheese toast, yogurt & fruit, pancake & turkey sausage or a bowl of high fiber cereal. Focus on kid-sized breakfast portions and serve cold milk for powerful nutrition.
Lunch should reinforce healthy habits, too. A lunch box of mini-snacks is appealing to little eyes so try a rotating variety like this: ham/cheese roll-ups, pretzel sticks, whole grain crackers, nuts (for non-allergic kids), small banana, mini box of raisins, flour tortilla wrapped around string cheese, homemade trail mix, cup of hummus with carrot sticks to dip, and low fat yogurt. An Earth-friendly lunch bag delights kids and tossing in ice packs keeps everything cool and safe. For simplicity, stock similar kinds of snacks as above for hungry kids after school.
Beverages should boost your kid’s nutrition and keep them well-hydrated all day long. Choose 1% or nonfat regular or flavored milk , with an impressive list of 9 nutrients kids need every day. Or, stock the fridge with other nutritious favorites such as 100 percent fruit juice and water. Use caution with sports drinks and energy drinks which can cause harm to kids.
Finally, choose to be a healthy role model’ for your kids and you’ll never look back. Good nutrition is always worth the effort!
Thank you to DairyDelivers.com for inviting me as a guest blogger last week. Here’s to a healthy school year!
on August 21st, 2011  Power-up with good nutrition for a successful year! Good Nutrition Essentials for Back-to-School
Kids’ bodies run best on nutritious foods – as do adult’s. Kids feel better when they are pleasantly full – as do adults. Kids like to eat with family and friends – as do adults. Get the point? We all thrive on good nutrition in moderate portions eaten with those we care about.
3 Essentials for Families
1. Plan ahead – Make a smooth transition with well-planned meals, grocery list and recipes. Use a pencil and paper, laptop or smart phone to get organized for a cheaper food bill and less stress.
2. Get the family together for meals at home – Put a quick breakfast and home-cooked dinner on the meal table as often as you can. Simple combinations of basic foods will nourish everyone best and keep cleanup reasonable.
3. Be a healthy-eater role model – Lead by example, every day and every meal. It’s as easy as sharing an apple while helping your child with homework or pouring a glass of 1% low fat milk for everyone at the dinner table.
Please LIKE my facebook page for everyday handy tips,ideas and recipes for your healthy kitchen!
on August 14th, 2011  An apple a day is a smart nutrition decision! Apple Facts
The legend of Johnny Appleseed is fun to read about while munching on a favorite late-summer or early-fall season apple. Apples are full of flavor, fiber and crunch and they’re versatile in meals and snacks. Take a look at this handy Apple Buyer’s Guide to learn more about apple varieties and how to use them. Then, wander over to your kitchen and make an easy and tasty apple recipe!
Fresh Apple Salad – A sweet and crunchy side dish for any meal or serve it for dessert!
Ingredients: 3 medium apples; 1 teaspoon fresh lemon juice; 3/4 cup lemon or lime yogurt; 1/4 cup plain nonfat yogurt; 1/4 teaspoon ground cinnamon (optional)
How to Make: Wash apples. Remove core and seeds. Cut apples into bite-size pieces and place in a bowl. Squeeze lemon juice over apples. Stir. Add both yogurts to apples. Stir. Sprinkle with cinnamon. Makes 4 servings.
Nutrition per serving: 80 calories; 0 gm fat; 0 gm saturated fat; 0 trans fat; 0 mg cholesterol; 40 mg sodium; 19 gm carbohydrates; 3 gm fiber; 3 gm protein
Easy menus and recipes are healthy and do-able! Check out my affordable e-books for homemade flavors you and your family will love!
on August 10th, 2011
Welcome to the August Issue of Cindy’s eNewsletter:
Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina*. I am accepting new clients and will be delighted to help you achieve your health and nutrition goals. Contact Cindy for your first appointment today!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Easy Solutions: Meal Planning, Grocery Shopping, Simple Home Cooking
A Basketful of Summer Produce – Now What?
 Shopping for healthy summer produce is one thing and figuring out what to do with it once you get home is another. Buy too much? Lacking inspiration to get into the kitchen and cook? Confused how to use it all up? Here’s some help.
Summer Ideas for Your Healthy Kitchen!
Corn on the cob –Rip off the husk and silk first. Option 1:Wrap in aluminum foil and roast on the grill for 7-10 min. turning twice. Option 2:Wrap in waxed paper and cook in microwave. Option 3:Carefully cut raw kernels off the cob using a sharp knife and cutting board. Cook in microwave with 1/2 inch water,a pinch of sugar and ground cumin.
Eggplant,zucchini,yellow summer squash –Wash and remove ends. Slice lengthwise into 1/4 inch thickness. Sprinkle with about 2 tablespoons olive oil and Italian herbs of choice. Grill about 6-8 min, turning twice.
Tomatoes –Wash,remove core and discard it. Option 1:Slice into 1/4 inch thickness. Layer with chickpea hummus and top with chopped fresh parsley. Option 2:Chop into bite-size pieces. Drizzle the top with a little olive oil and fresh lemon juice,and a pinch of salt and pepper. Option 3:Chop and add lots of them to your favorite pasta salad.
Fresh peaches –Wash,remove seed and discard it. Option 1:Slice into small wedges,sprinkle with ground cinnamon and a pinch of sugar. Option 2:Chop and mix into your chicken or turkey salad. Option 3:Chop and mix with vanilla yogurt.
Seasonal Choice: Blueberries!
Easy to grow in the Southeast, blueberry bushes add beautiful, perennial greenery to your yard’s landscaping and brilliant fall color when the leaves turn red and then drop. Whether you harvest your own, buy them from a local farmer or the supermarket, blueberries are a very smart choice. One cup of raw berries contains 84 calories, 0 fat, 4 grams fiber and 25% of the Daily Value for vitamin C. Their health-enhancing photochemicals make blueberries beneficial to the immune system and they can reduce chronic disease as well. For these health reasons and because they are sweet and delicious, make blueberries part of your healthy kitchen!
Recipe For You
Really Easy Blueberry Pancakes – 8 servings
Tip: I make half the batter into pancakes, refrigerate with a lid, wait 2 days and then make the rest. Tastes fresh and delicious both mornings!
Ingredients:
Heart Smart Bisquick –3 cups
Whole wheat flour –1 cup
1% Low fat milk –2 1/2 cups
Large eggs –2
Blueberries –1 cup
How to:
Mix all ingredients together, adding blueberries last. Do not over-mix.
Heat a flat skillet to medium and spray lightly with vegetable oil spray. Add batter to heated skillet using a soup ladle or large spoon.
Cook pancakes about 3 –4 minutes per side until pancakes are golden.
Top with a little syrup, powdered sugar or more blueberries.
Nutrition per serving: 270 calories; 5 gm fat; 1 gm saturated fat; 0 trans fat; 50 mg cholesterol; 430 mg sodium; 48 gm carbohydrates; 3 gm fiber; 10 gm protein
Creative Cooking Tip: Substitute fresh diced peaches for blueberries for a new flavor.
Handy Resource
Free Meal Planning Guide
Planning is about 90% of achieving a healthier lifestyle. And, what handier way to do it than with your laptop or desktop computer.
Here’s an online meal planner that makes tracking your daily food truly easy. Use it to plan ahead or as a daily recap. With this resource you can track calories, fat and/or carbohydrates. Everything is interactive as you plan for breakfast, lunch, dinner and snacks. No more messy paper-and-pencil food diaries…yay!
Click here for the Meal Planner.
Now…Time to Get Started
Get Started on your Healthier Lifestyle today…you’ll be glad you did!
Need to expand your healthy lifestyle recipe file? Click here!
Need more ideas for healthy meals at home? Click here!
Reply to Cindy@MarketBasketNutrition.com
Market Basked Nutrition, PO Box , Winston-Salem, NC 27106
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on August 7th, 2011  Wake up your taste buds with something new!
Breakfast Stats
Can you believe that 1/3 of all Americans skip breakfast? Are you one of them? Are your kids? If breakfast is a hard meal to ‘muster’ in your household then listen up for some nutritious and delicious options. Because…breakfast is a most important meal of the day!
Breakfast Options
Thinking out of the (cereal) box is a good starting point for breakfast. There are many, many options and no rules about what to put on your plate. Maybe traditional morning foods don’t excite your taste buds and that’s OK. Choose what’s appealing with good nutrition to power you, and yours, every morning.
Breakfast Combinations to Try
1. Black beans with ready-to-serve brown rice + sliced tomato and/or avocado + fresh peach + 1% milk
2. Ready-to-serve brown rice + scrambled or fried egg + fresh apple + 1% milk
3. Walnuts and diced peach or nectarine + low fat yogurt + ‘light’ or homemade granola + tea/coffee
4. Hard boiled egg + black beans + cabbage-tomato salad + 1% milk
5. Cottage cheese + pineapple tidbits + crunchy granola bar + 1% milk or yogurt
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on July 31st, 2011  Which tomato is your favorite? Tomatoes hit the spot in July! There are more than 100 varieties to learn about, and to grow yourself. No matter which variety you try, you’ll notice a rich flavor plus a nutritional prize of vitamins A and C along with fiber and very few calories. Just for fun, play the guessing game below and Name That Tomato!
Game Rules:
Name the 5 tomato varieties.
Think of 3 ways to add tomatoes to a meal or snack.
Hints:
Here are the 5 tomato variety names, out of order: Celebrity/Early Girl; Green Zebra; Sunkist; Curly Red; Sungold Cherry
Time to Name That Tomato (front to back):
1. Curly Red 2. Green Zebra, right 3. Sungold Cherry, left 4. Sunkist 5. Celebrity/Early Girl
Tomatoes in Meals & Snacks:
1. Add sliced tomatoes to your breakfast omelet or lunch wrap sandwich.
2. Nibble on sweet cherry tomatoes for a morning or afternoon snack.
3. Stuff a whole, cored tomato with tuna or chicken salad for dinner.
Please LIKE my facebook page for everyday handy tips, ideas and recipes for your healthy kitchen!
on July 24th, 2011  My car's passenger seat is full of good nutrition! Game Rules:
1. Look at what I bought at my local Farmer’s Market yesterday.
2. Try to name everything.
3. Try to work each fruit/veggie into a healthy meal or snack.
Hints:
1. Fresh fruits can be a part of breakfast, lunch or dinner…or, a snack. One easy way to prepare them is to wash in cold tap water, peel (depending on the fruit) and eat.
2. Fresh veggies can be eaten raw, in most cases, or cooked. One easy way to cook them is to wash in cold tap water, cut and microwave.
Solution to the Game (left to right):
1. Santa Rosa Plums – Very sweet and a tiny bit tart. Wash and eat for dessert.
2. Athena Cantaloupe – Sweet, juicy and flavorful. Wash, peel and eat as a refreshing snack.
3. Jimmy Nardello Peppers – Sweet, not hot, flavorful peppers. Wash and cut into a pasta salad for lunch or dinner.
4. Aristocrat Zucchini – Mild, fresh squash flavor. Wash, slice lengthwise and grill with a little olive oil for dinner.
5. Elephant Garlic – Mild flavor with large cloves. Peel and mince, then sprinkle onto a homemade pizza for lunch.
Looking for more help? LIKE me on Facebook for everyday solutions to a healthier kitchen!
on July 17th, 2011  Many healthy meals and snacks start here! Summer Fruits & Veggies are Here!
It is an awesome time of year to go shopping for local, seasonal fruits and veggies. You can find them at your local farm market, roadside stand or supermarket. Stock up now while the summer harvest is ‘rolling in’ and you’ll be glad you did.
What to Do with Summer’s Bounty!
Shopping for healthy summer produce is one thing and figuring out what to do with it once you get home is another. Buy too much? Lacking inspiration to get into the kitchen and cook? Confused how to use it all up? Here’s some help.
Summer Ideas for Your Healthy Kitchen!
Corn on the cob – Rip off the husk and silk first. Option 1: Wrap in aluminum foil and roast on the grill for 7-10 min. turning twice. Option 2: Wrap in waxed paper and cook in microwave. Option 3: Carefully cut raw kernels off the cob using a sharp knife and cutting board. Cook in microwave with 1/2 inch water, a pinch of sugar and ground cumin.
Eggplant, zucchini, yellow summer squash – Wash and remove ends. Slice lengthwise into 1/4 inch thickness. Sprinkle with about 2 tablespoons olive oil and Italian herbs of choice. Grill about 6-8 min, turning twice.
Tomatoes – Wash, remove core and discard it. Option 1: Slice into 1/4 inch thickness. Layer with chickpea hummus and top with chopped fresh parsley. Option 2: Chop into bite-size pieces. Drizzle the top with a little olive oil and fresh lemon juice, and a pinch of salt and pepper. Option 3: Chop and add lots of them to your favorite pasta salad.
Fresh peaches – Wash, remove seed and discard it. Option 1: Slice into small wedges, sprinkle with ground cinnamon and a pinch of sugar. Option 2: Chop and mix into your chicken or turkey salad. Option 3: Chop and mix with vanilla yogurt.
Ongoing Ideas for Your Healthy Kitchen!
Looking for more help? LIKE me on Facebook for everyday meal and snack solutions for a healthier kitchen!
on July 10th, 2011  Fresh blueberries are easy to grow & fun to eat! Blueberry Nutrition is Awesome
No doubt about it – there is a ton of good nutrition in blueberries. Fresh ones from your backyard or the local Farmer’s Market taste best; however, even the frozen store brand at your grocery store are loaded with awesome nutrition. In one cup (fresh or frozen), there are only 85 calories, 4 grams fiber and 1 gram protein. All this comes without any fat, saturated fat, trans fat, cholesterol or sodium. Sound good? What’s even better is that hiding beneath its great nutrition is powerful antioxidant value in every serving of blueberries. To learn about selection and storage, click here.
Now, on to your kitchen…
Simple & Delicious Recipe for Blueberry Pancakes
Heart Smart Bisquick – 3 cups; Whole wheat flour – 1 cup; 1% Low fat milk – 2 1/2 cups; Large eggs – 2; Blueberries – 1 cup. Mix all ingredients together , adding blueberries last. Do not over-mix. Heat a flat skillet to medium and spray lightly with vegetable oil spray. Add batter to heated skillet using a soup ladle or large spoon. Cook about 3 – 4 minutes per side until pancakes are golden. Top with a little syrup or powdered sugar.
Shopping List for Blueberry Pancakes
Heart Smart Bisquick Pancake and Baking Mix + Whole wheat flour + 1% Low fat milk + Large eggs + Blueberries + Syrup
on June 19th, 2011  Local Farmer's Markets deliver fresh and affordable! Fresh Food Supports Your Community’s Farmers & Stocks Your Healthy Pantry
If you are looking for a fun way to spend 30-60 minutes and come away with some very tasty fare, try your local Farmer’s Market. Summer is here and locally grown fruits and veggies don’t get any better. They’re tasty, cheap and smart choices for good health.
What’s in Season Now?
In North Carolina, there are awesome varieties of fresh fruits and veggies coming into local Farmer’s Markets this month. To name a few, we have broccoli, lots of greens, yellow squash, onions, basil, parsley, peaches and blueberries. Tomatoes, eggplant and peppers are coming soon. I can’t wait!
Thank you to my good friend, Natalie, for her beautiful display at the Dixie Classic Farmer’s Market yesterday. My photo shows Natalie’s table with a variety of Savoy cabbage, broccoli florets, sweet basil and nasturtium flowers which are edible.
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New 2010 US Dietary Guidelines and Healthy Eating Symbol are here!
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