Friday, August 28, 2009

A Thought About Food: Family Mealtime + Fitness = Full Esteem Ahead

This recipe is one my family enjoys! This recipe is usually prepared by my husband for our family! I hope you will give it a try.
Think about this! August 24, 2009 was the first day of school for my son and daughter. My daughter, Shuncy, entered the 7th grade at Marlin Middle School and my son, KT, entered the 5th grade at Marlin Elementary School. On the morning of August 26, 2009, my daughter who had completed two days of increased activities including band, cheerleading and volleyball practice, exited the front door on her way to school while making the following statement, "Mama, make sure you have something cooked and ready for me to eat when I make it home." Her statement, brought to mind the important message we have been communicating through this blog. Her statement also reminded me of the major role that I play in making sure she receives daily nutritious meals. This is a major role because there is so much substance in the meals I provide her. Substance? Yes! The nutrition is substance! The time we spend together while consuming the meal is substance! It provides nourishment and contributes greatly to the self-esteem of each family member. I use to hear the saying full steam ahead when I was a child and it meant onward determination. I hope this blog motivates you to move forward in providing healthy meals for your family. Research shows that youth who have a balance of quality family time, physical fitness and healthy meals do better in school and life. For more information on this research visit the Cooper Institute at www.cooperinstitute.org/our-kids-health/index.cfm.
We as parents, play a major role in contributing to the self-esteem and substance of our family. Do the math! Family mealtime + Fitness = Full Esteem Ahead!

Friday, August 21, 2009

Lasagna Roll Ups

The key to this recipe and many others is to prepare ahead. When I make spaghetti meat sauce at home, I make enough for other recipes (like this one) too and freeze for later use! I also prepare the cheese filling either the night or morning before I plan to cook. Both of these steps save loads of preparation time for this meal.

To find information about freezing prepared foods visit the University of Georgia Cooperative Extension page linked below:

Freezing Prepared Foods

Have a great week and I hope you enjoy this recipe as much as I do!
Dee Lee :)

Friday, August 14, 2009

Re-create Leftovers for Tasty Family Meals.

Some of my favorite memories revolve around the times my family shared a meal together around the dining table. Do you ever wonder how Mom did it with busy kids and a full time job? The weekly menu was essential. It was and still is all about planning ahead. If you aren’t currently planning meals for your family try it for one week, I think you will find that it makes getting a healthy meal on the table a much easier process. Make your plan simple or detailed, that part is up to you, but by planning weekly menus you can cut down on shopping and preparation time and you receive a triple bonus of money savings, eating out less and family memories!
Look for menu ideas that allow you to cook once and eat twice, for instance, grilled chicken tonight becomes chicken fajitas tomorrow night. A few tips for implementing the cook once, eat twice strategy:
• Always follow the food safety principles, many have been outlined in previous BLOGS, remember to cook foods thoroughly, cool properly, refrigerate promptly and reheat leftovers to an internal temperature of 165°F.
• Don’t just plan to re-heat, plan to re-create, make extra spaghetti sauce tonight and serve along with meatballs for a meatball sub tomorrow.
• If you cook additional portions don’t ever let it get to the table or it will vanish! Set aside the extra portion you cooked before you begin to serve, package appropriately and place in the refrigerator or freezer for a future meal.
• Cook and freeze larger batches of key ingredients for a quick fix later in the week.
• Pack your pantry and freezer with staples like canned beans, sauces, tuna, fruit, pasta, rice and frozen vegetables. A few pantry staples can be the ingredient that takes the dish to the next meal with ease.

Let me give you an idea of how this week’s recipe for Tex Mex Beef Skillet can be one of your favorite re-creations. First when you brown lean ground beef (or ground turkey breast) brown two or three pounds, add some chopped onion and garlic. Cool quickly and divide the cooked meat into one pound portions and store in freezer bags in your freezer. These packages can be the base for many quick skillet type meals. Use within two to three months for best quality.

Keep quick cooking brown rice and canned beans in your pantry, along with green chiles and tomato paste, now you have the ingredients to put the Tex Mex Beef Skillet on the table for Dinner Tonight!

I serve this the first time around with a green vegetable or green salad and cornbread muffins. The second time around I serve this dish as the filling for burritos along with additions such as salsa, black olives, cheese and avocado or as a taco salad with lettuce and tomato topped off with salsa and low-fat sour cream.

Follow these simple tips, stir in a little imagination, heat to 165°F and you will be re-creating with ease in no time.

Healthy regards,
Dana

Thursday, August 6, 2009

Spicy Stuffed Bell Peppers

Bell peppers are rich sources of some of the best nutrients available and an excellent way to spice up otherwise bland dishes. To start, bell peppers are excellent sources of vitamin B6, C, and K, beta-carotene, thiamine, and folic acid and the list goes on. Bell peppers come in a beautiful array of colors and shapes. Red bell peppers are fully ripened green bell peppers, with a milder, sweeter flavor. The red bell peppers have significantly higher levels of nutrients than green peppers. Red bell peppers also contain lycopene, which is a carotene that offers protection against cancer and heart disease.

How to Select and Store Bell Peppers
Choose peppers that have deep colors and that are free of soft spots, blemishes and darkened areas. Peppers should be heavy for their size and firm enough so that they will gently yield to slight pressure. The shape of the pepper does not generally affect the quality, although for the Spicy Stuffed Bell Pepper recipe you will want to select bell peppers with height and sturdiness. Wash peppers just before using; remove the stem, seeds, and interior membranes, and add to salads, soups, or stir-fry’s. Unwashed bell peppers can be stored in the vegetable compartment of the refrigerator for up to one week in the refrigerator. Peppers are available throughout the year but are usually in greater abundance during the summer months.

A Few Quick Serving Ideas:
Roast peppers by holding them over an open flame, or broiling them about 1/2-inch from the broiler flame and rotating every minute or so until they blacken evenly. Put charred peppers in a plastic bag for about 10 minutes, then pull off the blackened peels and rinse the peppers under cold water. Pat dry, remove seeds and stems, and slice peppers. Use roasted pepper in salads, or purée in soups.

Purée roasted and peeled peppers with sautéed onions and zucchini to make a deliciously refreshing soup that can be served hot or cold.

Add chopped bell peppers to tuna or chicken salad.

Sauté chopped peppers, celery and onions then combine with chicken or seafood to make a simple Louisiana Creole dish.

I hope your family enjoys dinner tonight!