Featuring Nutrition Month & A Fresh Start!

March 2013

Easy Solutions:

When I’m meal planning, I always have easy in the back of my mind. For a tasty meal that lends itself to every side dish imaginable, I often choose to roast a whole chicken. There’s just about nothing easier. Click here to learn more about roast chicken as a tasty, healthy, easy meal.

Click here to read more blogs by Cindy.

 

March is Nutrition Month!

It’s Nutrition Month and time for a fresh start!

 

Breakfast: For most people, eating more at their morning meal is a good idea because the healthy fuel gives a burst of energy early on. Nutrient-rich choices such as fruit or 100% juice make a great combination with a hard boiled egg and toast or a half tuna sandwich. Over the weekend, when you have more time, try making a whole grain pancake and then add some fresh or frozen blueberries and chopped walnuts.

Lunch: First of all, never go without lunch because you will be out of energy before you know it. Plan a balanced bag lunch such as a lean ham and cheese on whole wheat pita pocket with lettuce, along with an apple and low fat yogurt. Or, carefully choose a lunch restaurant where you can get a broth-based vegetable soup and colorful salad or turkey club minus the mayo. If you miss fruit at your restaurant lunch, tap into your desk drawer for some dried fruit midway through the afternoon.

Dinner: Keep the evening meal simple and make it at home whenever that’s possible. Try spaghetti with meatballs (see Lean Little Meatballs recipe, below) or veggie crumbles from the frozen foods case at the grocery store and a hearty helping of green beans (see Great Green Beans recipe, below.) Roast a chicken (see Easy Solutions blog, above) and add a baked sweet potato sprinkled with cinnamon or nutmeg and steamed cabbage. For dessert, enjoy sweet fruit such as a kiwi, pineapple or an orange!

 

Easy Recipes For Everyone!

Lean Little Meatballs

Lightly spiced, baked meatballs are a kid’s best friend!

Kids can help by measuring the ingredients, mixing them up and forming the balls in clean hands, with supervision.

 

Makes 6 servings, 18 meatballs

1 pound Ground beef, sirloin, 90% lean

1/8 teaspoon Salt

1/8 teaspoon Cayenne pepper

1/2 teaspoon Garlic powder

1/2 teaspoon Onion powder

1/2 cup Saltine crackers, crushed

1 large Egg

1/2 Nonfat, skim milk

1. Preheat oven to 400 degrees.
2. Measure all ingredients into a large mixing bowl.
3. With very clean hands, mix ingredients together. Or, use a big spoon.
4. Get out a baking sheet pan and cover it with parchment paper, to make cleanup easier.
5. Roll meat mixture into 1-1 1/2 inch balls and place on the parchment-covered pan, one inch apart.
6. Bake for 15 minutes.
7. Let little meatballs cool on pan.

Nutrition per serving: 190 calories; 9 gm fat; 3.5 gm saturated fat; 0 trans fat; 90 cholesterol; 180 mg sodium; 6 gm carbohydrates; 0 gm fiber, 20 gm protein; 2% DV vitamin A; 0% DV vitamin C; 4% DV calcium; 15% DV iron

Money Saving Tip: In this recipe, buy every ingredient in a store brand if you can.

Time Saving Tip: Make a double batch and, when cool, freeze in zip-top baggies with a label and date. Then, on a busy day, defrost and use with pasta and sauce or on a meatball sandwich.

Cooking Tip: Do an experiment by adding different herbs and spices, like oregano, thyme or chili powder, to your meatballs.

Copyright 2012- Cindy Silver, Registered Dietitian, LLC. www.marketbasketnutrition.com

 

Great Green Beans

Try cooking these beans to ‘al dente’ which is tender-crisp!

Kids can help by measuring the ingredients, snapping off the end of the beans and stirring, with supervision.

 

Makes 4 servings

1 pound Green beans

1/2 tablespoon Olive oil

1/8 teaspoon Salt

Pinch Pepper

1. Cut away the stem-end of the beans by snapping them, one-at-a-time. Or, carefully cut away the stem-end of beans in small handfuls using a cutting board and sharp knife.
2. Wash beans in a colander in cool tap water. Shake off excess water.
3. Place beans in a microwave-safe dish and add about 1/2 inch water.
4. Cover dish with microwavable lid or waxed paper.
5. Cook on high until tender-crisp, about 5-7 minutes depending on power of oven.
6. Drain water and place beans into a serving bowl.
7. Drizzle with olive oil and sprinkle with salt and pepper. Stir gently to mix.

Nutrition per serving: 50 calories; 2 gm fat; 0 saturated fat; 0 trans fat; 0 mg cholesterol; 75 mg sodium; 9 gm carbohydrates; 4 gm fiber; 2 gm protein; 15% DV vitamin A; 20% vitamin C; 6% DV calcium; 4% DV iron

Money Saving Tip: Make this recipe with frozen green beans, prepare according to the package directions and season as above.

Time Saving Tip: Buy washed, trimmed and bagged green beans when you are in a time pinch.

Cooking Tip: Add a topping of 1/4 cup sliced, toasted almonds to this recipe for a special occasion or holiday meal.

Copyright 2012 – Cindy Silver, Registered Dietitian, LLC. www.marketbasketnutrition.com

 

Nutrition Inspiration!

Where do you get inspiration to eat nutritiously? Outdoor farmer’s markets may be found all over the world and their colors and freshness are a feast for your eyes and your meal plate. This market is in Salzburg, Austria. You may notice there are a lot of root vegetables and squash for sale and it makes perfect sense since it was late in November. Does this give you any new ideas for making a tasty and nutritious family meal? I hope so!

 

Take Action Now!

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 information.

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 now 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.

Wishing you a Happy Nutrition Month!

Cindy