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Healthy Food for Your Family and Kids

Fast, Easy, and Healthy Family Meal- Make a Bean and Veggie Whole Wheat Wrap in 5 Minutes

Submitted by kpfitch on Fri, 2008-10-10 15:24
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Healthy Bean and Vegetable Whole Wheat Wrap
Do you need an idea for a quick, easy meal that does not require cooking? Well these wraps are super nutritious and easy as 1-2-3 to put together and get on the table. My kids love wraps and this one is definitely healthy and filling.

Ingredients

  • 1 can Vegetarian Refried Beans (Low fat)
  • 1 10 pack of Low fat Whole Wheat Tortillas
  • 1 Tomato (diced)
  • 2% Sharp Cheddar Cheese(Lowfat)
  • 1 Avocado (chopped)
  • Shredded Romaine Lettuce
  • 1 bunch Cilantro (optional)

How to Make:
Warm refried beans of med. heat and then remove or microwave them (optional- heat your burrito at the end instead). Next, take a tortilla (warm if desired) and lay out flat on a large plate. Now spread a layer of beans on the tortilla and then add vegetables (I put the veggies I know my child will eat and maybe a little bit of something new). Last I will add the cheese and wrap it up (either use a paper towel to wrap it or a toothpick if it will not stay closed). You can either serve or warm up burrito in microwave for 10-30 seconds.
Serve with a side of fruit and you will have a meal that is healthy, and has protein, fiber, whole grains, vegetables and fruit! And you get a healthy 1 dish meal your family will love without cooking a thing! This has become a favorite lunch or dinner at my house.
When you first serve this, if your kids are not used to this type of food, I would recommend trying it with only lettuce or a vegetable he/she likes and if you need to put just a bit of a low-fat salad dressing on top to give it a little more flavor that they are used to eating.

How to Shop for and Buy Healthier Foods For Your Family

Submitted by kpfitch on Thu, 2008-07-03 20:08
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Technorati Profile Today there are so many food choices it is sometimes difficult to navigate a trip to the grocery store, not to mention trying to find healthy food choices,especially if we have kids in tow.   We hope to help you navigate through your local grocery store and give you some basic advice about shopping for healthier food options and which products our families love.
If you have not ever watched the show that was on TLC last year called, Honey, We're Killing the Kids you should look it up on www.tlc.com. The show brought a nutritionist and family counselor into the homes of many different families and showed each family what the effect of poor eating, the lack of exercise and the family's current lifestyle would do to the family's kids in 10, 20, 30, 40 years and the results were terrifying. As the kids were shown at different ages using a computer program and gathered data, the kids looked heavy and older than their ages (in many cases the kids are already having health issues at the age of 6,10,14. The Show helped the families learn to eat healthier, get rid of the junk food and unhealthy foods, get exercise and limit screen time for tv and video games.
The show is a perfect example of what is happening to most of America - we are depriving our kids of the healthy foods they need to grow and giving them foods that hurt their bodies (unhealthy foods, sugary drinks, and fast food ... most of these food have little or no health benefits and tons of adverse effects.) Often parents do not seem to realize the harm they are causing to their children now and in the future just by making poor or no food choices for their kids.

How to Get Your Kids and Family to Eat Healthy Foods

Submitted by kpfitch on Sun, 2008-03-02 08:10
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It is no secret that the world is facing a food epidemic. There are more overweight and obese children and adults than ever before. But beyond that, there are so many other concerns that are tied into the food epidemic that need to be addressed and every one of us is responsible to ourselves and our families to understand better what we are putting into our mouths and work on putting the right foods into our bodies. I hear parents complain all of the time, “my child will not eat this veggie or that fruit,” or “my child is so picky, she will only eat a few foods.” I think those comments are just ways to get out of making food an important part of our lives. I have 3 young children and I know that it does take work to keep my kids trying new foods and embracing healthy choices but with a little knowledge, the right groceries and the right dialogue we can eat healthier and our kids will grow up making healthier choices for themselves. I believe everyone needs to eat better, no matter your age, and that the younger we start serving our kids healthy food and talking about the importance of healthy food the easier and healthier it is for our kids. Here are my recommendations for getting your family to eat healthy. 1. Understand why you need to eat vegetables, fruits, healthy protein, grains, etc… 2. Start thinking about food from the right perspective. I am eating these veggies or fruit, because it fuels my body, it strengthens my body; it helps my body work well and helps my brain function and makes me smarter. 3. Start talking out loud, to your family, about the benefits of a healthy snack or healthy vegetable or meal. All day long in my house we talk about and use these words to describe foods: "It is healthy, it is good for your body, it helps you grow big and strong, it helps you see better, have energy, etc." 4. Limit the Amount of Fast Food or Prepared Meals 4.

Healthful Eating During the Holiday Season

Submitted by Staff on Fri, 2009-12-18 16:27
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It’s beginning to look and feel a lot like the holiday season! With celebrations of all sorts just around the corner many people find themselves asking, how do you balance healthful eating with all the tempting treats and fun foods? Here are some tips to keep up healthful habits but also enjoy your holiday favorites.

Decadent, Chewy, Fudge Brownies- A Light Version that Tastes Rich

Submitted by kpfitch on Sun, 2009-01-25 09:39
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Brownies, those tiny, chocolatey, melt-in-your mouth, heavenly treats. I love brownies and they are always a hit at a party but who wants all of the fat that goes with them? I always search for ways to make healthier versions of our family favorites. I also like to create recipes myself, so I can avoid giving my family the added ingredients found in many packaged brands of foods, including brownie mix. So when I can I try and make brownies myself. Here is my recipe for delicious, chewy, chocolatey fudge, shiny-top brownies that have less fat, and even use White Wheat Flour. Ingredients: 1/3 cup Butter- Softened 1 cup Brown Sugar 1 Egg 1 Egg White 1 tsp Vanilla 1/3 cup Cocoa 1/3 Cup Chocolate Chips or Dark Choc. Chips-melted 3/4 Cup White Wheat Flour (if you have it, if not use Regular White Flour) 1/2 tsp Baking Powder 1/4 tsp Salt Directions: Preheat Oven to 350. Cream together Softened Butter and Brown Sugar (whip for 2 minutes). Add Egg and Egg White and vanilla and blend together. Next add cocoa and melted chocolate chips. In a separate bowl, mix together flour, baking powder and salt. Add flour mixture to the butter mixture. Pour into a pan (you can use cooking spray-optional)and cook for approximately 15 minutes. Will make approx. 20 brownies. Use a 11x11 pan Cool completely before cutting into squares. Enjoy! Try adding nuts, or toffee bits for something different or add darker or bittersweet chocolate for a rich chocolate flavor. How to Make Heart Shaped Brownies-click here Copyright 2008-2009- Kristin Fitch

Secrets of Baking Great Cookies - Butter & How to Use It

Submitted by sharon on Wed, 2008-12-17 09:56
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I've known for some time that my cookies and other baked goods always turned out differently depending on whether I used a certain type of butter or vegetable spread.  Now I know why.  In this wonderful, informative article by Julia Moskin for the New York Times, she explains that successful, trained bakers always use butter.  And ... they would never, ever microwave the butter to soften it!  Well, I've certainly done that "no-no" many times. We've all had our disappointments in the kitchen and definitely with baking.  Did you know that when a recipe says to 'cream' the butter that you should beat to soften the butter - to incorporate air - for at least three minutes?  For more information on the proper use of butter and baking wonderous treats, read the entire article: http://www.nytimes.com/2008/12/17/dining/17bake.html?emc=eta1

Turkey Cranberry White Bean Soup- Perfect Fall Meal or After Thanksgiving Soup

Submitted by kpfitch on Mon, 2008-11-17 09:16
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Need a great new soup recipe? Well this one is perfect for Fall and Winter. The best time to try it out is after Thanksgiving when you are left with a little turkey, a little cranberry sauce, and other odds and ends. This Soup is easy, takes less than 30 minutes to make and cook.

Even my kids LOVE this SOUP! It is truly light, refreshing, yet hearty all at the same time. It is a new twist and step up on a traditional turkey or chicken soup. Yum!

To make the Turkey Cranberry White Bean Soup with a hint of Orange you will need:

Ingredients:

1 tsp Olive Oil
2 Garlic Cloves-minced
1/4 White Onion-diced
64 oz Chicken Broth or Turkey
2 Cups Cooked Turkey Meat (can be more or less)
1 cup Water
1 can Cranberry Sauce diced (less if fine)
1 can White Beans with Liquid (Nothern Beans)
1/2 tsp. Basil
1/2 tsp. Coariander
1/2 tsp. Poultry or Stuffing Seasoning or Sage
1/4 tsp. Oregano
1/4 tsp. Thyme
1/4 tsp. Sea Salt
Pepper to Taste
1/4 tsp Juice of Orange or 1/8 Orange Juice (optional)-adds a hint of citrus- think Heffenweizer with an Orange)

In a Large Stock Pot add 1 tsp Olive Oil over Medium Heat. Add garlic and onions and cook until soft (approx. 5-10 min). Add turkey broth,water, and diced turkey, and all seasonings. Then add beans and cranberry sauce and juice of orange (optional). Let simmer on Med-Low Heat until ready to serve. Or make the night ahead and reheat the next day once flavors have time to marry.

Serve warm with crusty bread! Enjoy!

For Vegetarians: Make this soup but replace broth with Vegetable Broth and Turkey with Crumbled Tofu- it is Amazing!

Quick, Healthy Dinner Your Kids will Love-Salmon Cakes with a Salad or Vegetable

Submitted by kpfitch on Sun, 2008-10-19 15:03
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I have several ways I cook Salmon and a few recipes I work with when I am serving Salmon. The first way I love to use Salmon is to make Homemade Salmon Cakes with a Spicy Honey Mustard Sauce. Salmon Cakes are a favorite in my house and friends request I make these for them. They are much tastier (and different) from crab cakes, which I do enjoy.

Ingredients for Homemade Salmon Cakes

8 oz of cooked Salmon (cook it, or use leftovers or from a can/pouch)

½ cup breadcrumbs

1 egg

¼ cup of Reduced Fat Mayonnaise

¼ tsp thyme

¼ tsp Cayenne Pepper

¼ tsp Oregano

¼ tsp Basil

Sprinkle of Salt and Pepper

1 tsp of lemon juice

1 Tbs Olive Oil or Butter

Ingredients for the Spicy Honey Mustard Sauce

½ cup reduced fat Sour Cream (or regular)

¼ cup Honey Mustard Dip/Dressing (I use Ken's)

1-2 tsp of hot sauce (like Texas Pete) or you could try 1 tsp of horseradish or cayenne pepper instead which will work

1-2 Tbs of Brown Sugar

Salt and Pepper to Taste

Time to make: 25 minutes. 10 to prepare cakes, 5-10 to cook, and 5 to prepare the sauce

Easy Dinner Ideas Your Kids will Love- Serve Your Kids Healthy Whole Wheat Pizza

Submitted by kpfitch on Wed, 2008-10-01 10:13
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If you are like most families-you love having pizza but often take out pizza or frozen pizza is high in fat and made with white flour.  Our food correspondant, Krisitn wants to share a healthier whole wheat white pizza with you.  Another recipe I love to make and have given it my own twist is my version of a White Pizza. It is called White Basil Pizza on Whole Wheat Crust and it is a wonderful pizza that is perfect for an appetizer or for dinner when paired with a small salad or soup. You can also serve the pizza with a side of marina sauce for dipping the bites of the pizza.  By adding the marinara you are adding the healthy nutrients of tomatoes, like Lycopene to your meal.

Three Bean Soup Recipe From Magazine

Submitted by kpfitch on Sun, 2008-07-13 17:25
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Here is a great Three Bean Soup Recipe. 

This recipe was not created by myself or our site. I found this recipe in a magazine several years back.  I had ripped out the magazine page and filed it under soups. The page has ads on both sides of it and therefore the publication date and magazine name is not there.  I have searched the web looking for the recipe so I could link to it and give proper credit but I have been unable to find it even by searching using a search engine and by going to each site for magazines I have subscribed to in the past to try and find it.  If you come across this recipe and know where it came from please let me know and I will link to the recipe and remove this page.

Possibly came from Parents or Parenting Magazine or Health.

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