Health Advice: Pantry Must-Haves

Q: Grocery shopping can be overwhelming.  It's hard to choose what to cook each week and than what to do to spice up all the leftovers.  I want to ensure I have basic staple foods on hand to provide variety for our  weekday meals.  Any suggestions?

A:  Cooking can be a fun experience and also stressful.  We eat with our eyes so ensuring you have some basic staple foods in your pantry will help to spice up leftover chicken from Sunday's meal.  Here are some ways to eat healthy in a pinch:

• Quinoa:  Is a gluten-free, cholesterol-free whole grain and complete protein (seed).  It takes about 10-15 minutes to cook and tastes great on its own or an added punch to any meal.  Also vegetarian/vegan friendly.
• Add it on salads, sandwiches/wraps, side grain for veggies/meats
• Spicy Sweet Potato and Quinoa Salad
• Avocado: good source of fiber, potassium and vitamins such as C and K.  Can buy them firm and wait till they ripen otherwise ensure they are soft to the touch if needing to use same day.
• Add it on salads, sandwiches/wraps, burgers, Mexican dishes, guacamole/dips, bean soups, use in place of Mayonnaise
• Shrimp and Avocado Salad

• Nuts: almonds, cashews, walnuts, pine nuts, pistachios
• Great for snacking, add onto salads, sandwiches/wraps, tail mix, add in with cooked veggies or pasta dishes
• Asparagus with Sliced Almonds
• Dried fruits: such as cranberries, raisins, dates, apricots, plums, figs
• Great for snacking on instead of dessert, add onto salads, sandwiches/wraps, tail mix, compotes, add into cottage cheese/yogurt
• Dried Fruit Compote
• Spices: cinnamon, garlic, curry powder, olive oil, soy sauce, lemon juice, oregano, parsley, nutmeg, cumin, mint, basil, cilantro, onion
• Marinades, salad dressings, added flavor, cultural flair to meats, baking breads/muffins

Plan out your weekday meals and don't be afraid to get creative!

Health Advice: Spice It Up

Q: I recently planted an herb garden.  I also have an extensive spice rack at home but could use some help knowing when to add what to my cooking.  What do you suggest?

A: Looking to spice up your life?  No problem! 

Spices are great additions to food because they tend to be low in calories, high in antioxidants, and contain healthy minerals our bodies need to function.   

Cinnamon (helps lower blood pressure) goes well in yogurt, on oatmeal or in smoothies as an anti-inflammatory.  Basil goes well with lime when cooking Tilapia or layered in a sandwich.  You can add mint leaves and cucumber to your water distiller for fancy spa like H2O. Dried red pepper flakes goes well in Thai dishes, pizza or with pasta.  

Nutmeg is a wonderful addition to pies, rice pudding, pumpkin bread/muffins, or sprinkled on sweet potatoes.  Add some garlic into your tomato sauce, burgers or stir-fry.  Ginger is a good stand alone to eat with sushi and makes a light salad dressing.

For recipe ideas click here.

Health Advice: How to Cook for Kids

Q:  I have kids at home and some days it can be a challenge to cook healthy and please everyone.  They range in age from 8 years old to teenagers.  One is even a vegetarian.  Please send some helpful tips for dinner that can bring my life some sanity after a busy workday.

A:  You are not alone!  Cooking for a family can be simple and a challenge all at the same time.  Especially when it comes to food allergies or different nutrition needs.  The key is all in the planning.  Know what you need to shop for, what meal is set for eat day and make sure to do some prep beforehand so the week goes smoothly.

The best thing you can do is involve your kids in helping with meal prep.  Let them pick recipes out of the cookbook.  They can learn to cut up or mix ingredients together.  If you prep a dish they can toss it into the oven when they get home from school so its ready once you are home.  Once kids take part in making the meal they will enjoy eating it more too.  This teaches great life skills for once they go off to college or live on their own in the future.

Meal Ideas-

• Homemade Pizza- use a bread maker or packet of pizza mix, add fresh produce, cheese and meat
• Pita bread is another option: BBQ Chicken Cheddar Pitas
• Casserole dishes- mac n' cheese, Shrimp and Rice, chicken and wine 
• Chili- set it in the crock pot and let it cook all day!
• Slow-cooker Vegetarian Chili w/Sweet Potatoes
• Lasagna- prep it the day before like on a Sunday and you'll have plenty of leftovers after
• Burritos or Tacos- prep the meat prior or use beans, build your own Mexican meal in a snap
• Stir Fry- use your rice cooker to prep rice and have veggies pre cut
• Salad/Sandwich- Prep a salad to eat cold or hot such as Tortellini with Edamame, coleslaw, Three-Cheese grilled cheese, tuna salad sandwich
• Soup and crackers- buy a soup in bulk, make in a slow cooker like Minetrone Soup w/pasta, beans, and vegetables

Eat Right, Feel Great!

Take a look at your nutrition and chances are small changes can make a world of difference.  The foods you eat effect your mood, how your body recovers from workouts, and how much energy you have to make it through the day.  Here are some food choices to help you look great in no time:

1.             Salmon: High levels of vitamin D can help increase muscular strength.  The omega-3 fatty acids also are great for your heart.  Try: Baked Salmon

2.             Cherry Juice:  Prevent inflammation by using this as your recovery beverage.  This antioxidant-rich choice is great to drink alone or add to smoothies.  Too expensive?  Try berry or grape juice instead.  Just make sure it says 100% on the label. 

3.             Sweet Potatoes: Plenty of vitamin A and C make this a good root vegetable. It will fill you up with fiber while giving you the much needed carbs you crave.  Known to help stabilize blood sugar levels.  Try: Sweet Potato and Apple Casserole  
4.             Greek Yogurt: Get your calcium fix along with important protein to repair muscles.  Eat alone, mix it up in a party dip or use it as a topping on your burger.  Versatile and yummy!

Seasonal Meals

Attend your local farmer's market, grow your own, or know what's in season before you shop for the best selection.  Purchase extras to freeze or can for winter use.  Plan your meals around produce that is in season to get the best nutrition and taste throughout the year.   

Here are some recipes to help you and your family eat more healthy:

·                     Avocado-Spinach Salad w/Honey Lime Vinaigrette

·                     Wagon Wheels w/Summer Squash and Mint

·                     Mozzarella Tomato Salad w/Balsamic Drizzle

·                     Red Cabbage, Cranberry & Apple Slaw

·                     Oriental Chicken Salad

·                     Avocado Feta Salsa

·                     Spinach & Artichoke Pasta