Posts tagged: veggies

Back to School is just around the Corner!!

 

Wow, talk about the summer flying by…. our kids start school in just a couple of days and although I feel prepared for back to school now, it always seems to nip me in the behind that first week!  Our school district is also starting off the school year with a full first week!  The last few years it was just a half a week,  which was just enough time to get the kids (and myself!) back to reality and a schedule.  I think five full days will be a very long week!!

To prepare, I’ve decided to work out a full week of healthy dinners and lunches ahead of time… less stress makes for a much happier household!!

Now the menu I came up with works well for my family’s likes and dislikes… feel free to edit it accordingly to your needs.

Lunch Plan:

Monday: Turkey Breast & Cheese on whole wheat wrap, pretzels, red grapes & a treat!

Tuesday: Tuna salad with crackers, carrots, &  a peach.

Wednesday: Peanut Butter & Jelly on whole wheat bread, rice cakes & small apple.

Thursday: Hummus or Yogurt, graham crackers, trail mix & orange.

Friday: Mini Pizza Bagels, green peppers & carrots, fresh fruit salad.

Dinner Plan:

Monday: Penne Pasta with red sauce, peas & salad.

Tuesday: Teryiaki marinated Chicken with Broccoli, brown rice.

Wednesday: Ground White meat turkey Sloppy Joe’s on whole wheat rolls, celery & carrots.

Thursday: Italian marinated Chicken with spinach & sweet potato fries.

Friday: BBQ Grilled Salmon Filet, green beans & red bliss potatoes.

 


Market:

Produce:  oranges, apples, seedless grapes, cantaloupe, carrots, celery, broccoli, green beans, sweet potatoes, red bliss potatoes, salad

Frozen: peas, spinach, pizza bagels

Deli/Cold: turkey breast, cheese, hummus, yogurt

Meat: ground turkey, salmon, chicken breast (2 dinners)

Dry: Pretzels, graham crackers, trail mix, whole wheat bread, rolls & wraps, brown rice, red sauce, pasta, teriyaki sauce, pasta

 

 

Mini Egg Frittatas

A great kid friendly Easter Brunch idea that will work well for the holiday, or as a make ahead wonderful breakfast (or running out the door dinner!). What works well for picky eaters – is they can have a say in what goes in it.  Try with low sodium ham, cooked broccoli bites,  or part skim cheddar cheese!

 

Mini Frittatas
  • For a fun and easy morning meal, try these small-scale egg dishes. Baked in individual muffin cups, they ensure that everyone gets the mix-ins they like.
Ingredients
  • 4 large eggs
  • 1/4 cup half-and-half
  • 1/2 teaspoon salt
  • Assorted mix-ins (such as shredded cheese, diced vegetables, and cooked and chopped bacon, ham, or sausage)
  • Grated Parmesan cheese (optional)
Instructions
  1. Mini Frittatas - Step 1 Heat your oven to 350º F and coat a 6-cup muffin pan with nonstick cooking spray.
  2. Mini Frittatas - Step 2 Whisk together the eggs, half-and-half, and salt in a medium bowl, then evenly distribute the egg mixture among the muffin cups.
  3. Mini Frittatas - Step 3 Add about 2 tablespoons of mix-ins to each cup, then sprinkle on a bit of Parmesan cheese, if you like.
  4. Bake the frittatas until they are puffy and the edges are golden brown, about 20 to 25 minutes. (If necessary, run a butter knife around the edge of each one to loosen them before removing them from the pan.) Makes 6 mini frittatas.

 

Read the whole recipe at FamilyFun Magazine

Nutrition Basics: Vegetable Serving Sizes

VEGETABLES

Okay, lets be honest…. most of us have a much easier time getting our kids to eat fruits than vegetables!!

Vegetables are the edible parts of plants.  Full of vitamins, minerals, fiber and phytochemicals!  They should make up a large part of our diet.

Keep trying different vegetables, cooked (or raw), multiple times!!

And try vegetables you may not like, because your child might!!

They are low in calories and can aid in maintaining a healthy lifestyle. (not fried please!)

Do you know what a portion is?

Each serving contains approximately 25 calories, 5 g carbohydrate, 2 g protein, 0 g fat

  • Asparagus, fresh 5 spears
  • Baby sweetcorn 6
  • Baby carrots 10
  • Baked beans 3 tbsp (1/2 cup)
  • Broad beans 3 heaped tbsp (1/2 cup)
  • Broccoli 2 large florets, 5 small florets
  • Brussels sprouts 8
  • Cabbage 3 heaped tbsp shredded, (1/2 cup)
  • Carrots 1 large
  • Celery 3 sticks
  • Cherry tomatoes 7
  • Corn 1 ear
  • Curly kale 4 tbsp (1/2 cup)
  • Eggplant One-third of a large one
  • Mixed salad Cereal bowl full (1 cup)
  • Mushrooms, button 14
  • Onion 4 slices
  • Parsnip 1 large
  • Peas, fresh, frozen or canned 3 heaped tbsp (1/2 cup)
  • Potatoes Never count towards your daily vegetable servings, in any form
  • Pulses, cooked: kidney beans, chickpeas, lentils etc 3 heaped tbsp (1/2 cup)
  • Salad leaves, lettuce etc Cereal bowl full (1 cup)
  • Scallions 8
  • Snowpeas 10
  • Spinach, cooked 2 heaped tbsp (1/2 cup)
  • Sugarsnap peas 10
  • Sweetcorn, fresh, frozen or canned 3 heaped tbsp (1/2 cup)
  • Tomato 1 medium
  • Tomato Juice 3/4 cup
  • Vegetable soup 1 serving of fresh or canned soup
  • Zucchini Half a large one