Category Archives: Healthy Meals

How To Cook With Beets

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Before you get started cooking with beets, there are few things to keep in mind. Select beets that are firm and hard and don’t have any soft spots. Beets that still have their greens attached are likely to be fresher than beets without their greens. If you want to store your beets in the refrigerator, cut the greens off first. They can be stored this way for a few weeks.

Here are a few ways to cook with beets:

How To Cook With Beets:

  • Baked – As beets are rather dense, they will take a while to bake. Trim down the roots and cut the greens to one inch. Gently clean the beets with cold running water, taking care not to puncture the skin.Wrap the clean beets in a couple layers of foil, then place on a baking sheet. Cook in a preheated oven for about an hour at 400 degrees. When tender, remove the beets from the foil, cut off the remaining root ends and stalk, and rub off the skin using a damp towel.
  • Boiled – Prepare the beets the same way you would if baking. Add them to a large pot then fill with cold water and 1 teaspoon of salt and of sugar for every half gallon of water. Heat water until boiling then reduce to a simmer an cook for 45 minutes to an hour. Larger, older beets will take longer to cook, and may need up to 4 hours of boiling time. When finished, dunk beets into cold water, remove the remaining stalk and root ends, and rub off the skin using a damp towel.
  • Steamed – Prepare beets the same way you if baking or boiling. Place your steamer above salted boiling water. Place beets inside in the steamer, cover, and allow to steam for about 45 minutes. Beets are ready when they are tender. Dunk the beets into cold water, then rub off the skin using a damp towel.

Source:

  • “How To Roast Beets In The Oven”, Apartment Therapy

For a different approach to cooking beets, try our recipe for Chilled Beet Soup. Get more great recipes and start meal planning today with our easy to use mobile app.

How To Cook With Lentils

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Lentils are a nutritious legume that have been a part of the human diet for thousands of years. In fact, lentils were one of the first domesticated crops. There are many different varieties of lentils, which all have different characteristics. Lentils have a subtle, satisfying, earthy flavor, and can be found in many different cuisines, including the diets of Mediterranean, Asian, and South American regions. Here are some ways to experiment with this healthy and affordable food:

How To Cook With Lentils

  • Cook Indian food. Lentils are an important part of Indian cuisine and are seen in many different dishes. Indian dal, rajma, sambar, and some curries are all based on lentils. For a little Indian flavor, try adding some Indian spices like turmeric or cumin to your lentils. Or you can make an easy dal with 2 cups of red lentils, 1 chopped yellow onion, tomatoes, a teaspoon of whole cumin seeds, and a variety of Indian spices. Cook the onions with olive oil in a large pot over medium high, then add cumin, ginger, garlic, and cardamom. Then add lentils, vegetable broth, turmeric, and salt; bring to a boil, then simmer for about 15 minutes or until lentils are soft.
  • Use them in a salad. There are several different colors of lentils, so it’s important when you are making a salad to take their differences into account. While brown lentils tend to get mushy and red lentils are mild and sweet, green lentils are nutty and firm. This makes green lentils the optimal lentil to use in salad. Lentils do with crunchy vegetables like carrots, onion, and celery, and are complimented by spices and flavors like garlic, thyme, lemon juice, parsley, and salt and pepper.
  • Use lentils as a meat substitute. Lentils are a great source of both protein and fiber, which means they are a good nutritional substitute for meat dishes. Lentils can replace ground beef in tacos and sloppy joes, add a kick of protein to fresh green salads, combine with ground walnuts to make a vegan friendly “pate”, and take the place of turkey or beef in chili. If you can make it with meat, chances are there is a delicious and healthy lentil version.

Source:

  • “Lentils: How do I cook with them?”, Mayo Clinic

Ready to start cooking with lentils? Try this great recipe for Lentil and Smoked Sausage Soup. Get this recipe and more on your mobile with our easy to use meal planning app.

How To Cook With A Steamer

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Are you looking for a simple, easy method of cooking food? Why not give steaming a try? This method is so user friendly that you will be cooking shellfish, serving steam cooked vegetables, and enjoying amazing steamed fish in no time!

How To Cook With A Steamer: Fish

Steaming fish in a bamboo steamer is a great option for preparing fish because it is so delicate. Many will agree that the flavor and texture of steamed fish is hard to beat. Steaming is a great way to cook without adding any additional fat or calories and keeping the texture moist and appealing.

Steaming fish is very simple: Place the bamboo steamer over a wok or other water boiling device. You can replace half the water with soy sauce or wine if desired. Line the racks of your bamboo basket with parchment paper or lettuce or cabbage leaves, then place the fish on top. Bring the water to a boil, then reduce to a simmer. Cooking time will depend on the weight of the fish.

How To Cook With A Steamer: Vegetables

Cooking by steaming is one of the healthiest ways to cook vegetables. Plus, the technique keeps them crisp and fresh and won’t deplete their vitamin content like other methods do. The Food Network recommends steaming vegetables that are sturdy, like carrots, asparagus, broccoli, and green beans. It is possible to steam leafy greens, but don’t keep them in as long as the more substantial veggies.

Cut your vegetables into small sizes to help them steam faster. Boil a pot of water and place your steaming basket full of vegetables on top. Its okay to check the progress of your veggies, but don’t take the lid off too many times. Once your vegetables have steamed, dunk them in a colander filled with ice or in a bowl of ice water. This will keep your steam cooked vegetables crunchy.

Steaming is as easy as it is healthy, and it takes almost no previous cooking experience to master. You can even steam in the microwave!

Sources:

  • “Healthy How-To: Steaming Veggies”, Food Network
  • “How to Steam Vegetables”, Bon Appetit

Ready to steam? Try our delicious Steamed Fish on Spinach. Get more great recipes and start meal planning on your mobile with our great app.

Knowing Your Nutrition Data Could Improve Your Health

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The saying, “you are what you eat” has more scientific basis than folklore. The Center for Disease Control (CDC) reports that chronic diseases like stroke, heart disease and cancer cause more than 50% of adult deaths every single year.  Complications due to diabetes such as kidney failure, lower-limb amputation and blindness are common and on the rise.  Paying attention to the nutrition data on goods you consume could help prevent these kinds of ailments.

The CDC recommends checking the nutrition information for sodium especially, as high sodium in packaged foods leads to high blood pressure and possible stroke.  A recent study done in England proposed millions in financial savings plus added years to people’s lives just by cutting back daily sodium intake.

Nutrition Facts

Diets high in fruits and vegetables, lean protein and fiber, and low in saturated fats, sodium and sugar can ward off certain diseases and help maintain a healthy lifestyle.  Nutrition is the basis for how we feel and how our bodies function.  Without the proper nutrition, the body doesn’t have the tools to maintain proper health.  A recent study at Northeastern University about preventing coronary heart disease through food and nutrition suggests that fruit, vegetables, fish and whole grains are the best tools for maintaining heart health.

Nutrition Analysis

The American Cancer Society recommends that preventative measures against cancer may also reduce the risk of cardiovascular disease and all-other disease related mortality.  This suggests that what is good for the body in one way is also good for the body in a whole slew of other ways.  These antioxidant foods help promote heart and vascular health:

  • Berries, dark green veggies, red and yellow peppers, tomatoes, onions, sweet potatoes and mango
  • Olives, nuts, whole grains and beans
  • Salmon and tuna (fatty fish)

These foods contain Vitamin C and E, Selenium, and Beta Carotene, which are all vital in vascular health.

What is Healthy?

While some doctors agree that supplements can help remedy certain nutritional deficiencies, our bodies primarily need nutrients from food sources.  Dr. Joel Fuhrman has stated that there are unknown phytochemicals in our whole foods that can’t be duplicated in supplements.  Nature knows the proportions and combinations that the human body needs more than any study ever will.  Healthy is less about the calories and grams of fat consumed and more about the nutritional value.  The foods mentioned above have high-yield nutrition for their caloric intake, whereas potato chips do not.  The calories in a candy bar may equal those found in apple slices dipped in almond butter, but the nutritional yield into your system is much different.

A healthy diet is the best way to prevent disease and promote health and longevity for you and your family.  Make sure to manage your sodium and chemical intake with a printable grocery shopping list of healthy favorites.  When in doubt, whole foods like fresh produce, nuts, grains and lean meats are the best option!

 

Food On The Table can make dinner easier. Learn how here.

Fair Trade Food Phenomenon

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Lately everyone is using the term “fair trade.” But what is fair trade exactly? Fair trade is the movement to put an end to the exploitation of poor regions for their natural resources.  In order to get fair trade certification in the United States there is a rigorous process of fact checking that must occur to ensure that:

  • The people producing the product are working in safe conditions and being compensated with a living wage
  • Profits are being used to help develop the community
  • No genetic modification (GMO) to food is allowed
  • No child labor is allowed
  • No hazardous chemicals are used

Fair Trade Products

Most stores carry at least a few fair trade products, most commonly coffee and chocolate, tea and sugar. Any fair trade product will be labeled with the fair trade certified logo generally found in one of the 4 corners on the front of the product. Flowers, cotton, fruit, clothes, jewelry, spices, wine are other items are joining in the fair trade movement.  The growth of this kind of commerce is expanding exponentially and is expected to exceed 5 billion dollars in 2012.

Numbers

According to the World Bank, 2.7 billion people exist on less than $2 per day.  In certain parts of the world, thousands upon thousands of children work on cocoa, coffee or cotton plantations and factories and work in hazardous labor conditions.  Fair trade certified means that the supplier has been thoroughly investigated for these kinds of practices and absolutely does not participate in them.  In the U.S. alone we can choose from over 7,000 fair trade products from 58 countries.

The Fair Trade Movement

The fair trade movement is starting to take hold and gain ground globally. It is now possible to create grocery shopping lists full of fair trade products.  This is a positive thing for all nations, and especially for women and children.  Community development and humane work practices will provide the world with quality products, not at the expense of ethical standards. By providing money for education the children can go to school and female workers have ways to make money for themselves and their families to help promote equality and independence.  The extra cost to the consumer in the U.S. is minimal and as consumers start to demand only fair trade products, companies that practice exploitation will be cut out of the equation completely.

 

Ready to begin smarter meal planning with Food On The Table? Start here.

Healthy Family Dinners That You Can Make Ahead

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It can be tough cooking an entire meal every single night. The grocery list, grocery shopping, the cooking, the serving the cleaning, we’re getting exhausted just thinking about it! Instead of suffering through the dinnertime chaos, always have make-ahead meals waiting in your fridge. If you think that all easy dinner ideas have to be unhealthy, think again. You can make healthy family dinners that can be popped out of your freezer and be prepared in no time. Here are some ideas for make-ahead, healthy family dinners that will wow the whole family:

  • Vegetarian chili: Vegitarian chili is a great meal that freezes suprisingly well. Add edamame for an added boost of protein and some reduced fat cheddar cheese for taste. The calorie count should clock in at only about 345 calories if you’re using white kidney beans and edamame.
  • Spanish chicken and Rice: Chicken is a great source of lean protein and some brown rice with spices will provide plentiful amounts of fiber. Cooked chicken will last anywhere from 4 to six months, depending on how it’s packaged. Package in an air-tight ZipLock back for maximum freshness. Slightly undercook the rice you want to put in the freezer, then thaw it in boiling water when you’re ready to eat.
  • Black bean chili: Unlike vegetarian chili, this chili is made in a slow-cooker and uses black beans as its base. Include mushrooms and chipotles to create a fuller flavor. Serve with cilantro, reduced-fat sour-cream, and a tiny bit of cheese. This stew will last about 2 months in the freezer.
  • Ravioli soup: Frozen ravioli can be whipped up into a dilectible soup in under 20 minutes. All it takes is some garlic, bell peppers, red pepper, tomatoes, vegitable broth  and a bit of basil to make a ravioli soup that packages well. Soups and stews generally hold for about 2-3 months. This soup, in particular, gives you about 60% of your daily value of vitamin C and you’ll get tons of antioxidants from the tomatoes.
  • Sweet potato tart: Sweet potato tarts are a great dinner, providing us with tons of vitamin A. To prep for the freezer, wrap your sweet potato tart tightly and refrigerate for up to 3 days or freeze for up to 6 months. Do not thaw your sweet potato tart when you’re ready to start eating! Instead, throw it right in the oven with a foil cover, so you don’t lose too much moisture. Remove the cover after about 15 minutes then heat for the remaining time (about 5 minutes, give or take) on 350 degrees.
  • Sausage, Mushroom, and Spinach Lasagna: Next time you want to make a nice, make-ahead meal, prepare a healthy lasagna full of vegetables and some hearty sausage for flavor. A balanced dish in itself, a sausage, mushroom, and spinach lasagna is perfect to have for lunch during the week. This lasagna will last a month or two. Try not to store your lasagna in aluminum foil as the metallic taste sometimes sticks. Instead, use greaseproof baking paper. When you’re done baking, lift the paper and pop the food in plastic, freezer-friendly bags.
  • Frijoles Negros with Rice: Turn the Mexican staple of refried beans and long grain brown rice into a healthy make-ahead meal. All you need to pick up at the grocery store is some whole wheat tortillas and cheese and have yourself a Mexican night. Black beans are great for sugar regulation, digestion, and cardiovascular health.

You can use healthy make-ahead meals to make dinnertime easier than ever. Just remember to seal your foods correctly, date your freezer bags, and defrost correctly and you’ll have great freezer meals ready-to-go.

 

Healthy Meal Planning Help for Parents with Picky Eaters

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Picky eaters are a tough crowd to please, no doubt about it. You could whip up an award winning culinary masterpiece and they would still recoil from broccoli, shudder at an egg yolk, and shun cantaloupe. The best thing to do if you have a nightmarishly picky eater is to inform yourself of its causes and effects, then take action.

Why it happens

There are two factors involved behind the making of a picky palate: genetics and biology.

  • Genetics: That’s right, if you have a picky eater, you may have only yourself to blame. A study by the Department of Epidemiology and Public Health at University College London showed that food neophobia, or picky eating, is about 78% genetic, while the other 22% is environmental.
  • Biology: Okay, you may not have _only_ yourself to blame (but it’s mostly your fault). Many pediatricians contend that young children are “prewired” to select the most energy-rich foods available. Dr. Gwen Dewar informs us that, “Smaller creatures tend to have smaller, shorter digestive tracts, making it more difficult to digest food that is high in fiber and/or toxins. So natural selection has put the squeeze on little guys: They need to focus on foods that deliver a lot of energy with little bulk.” The foods with the most energy and calories? Sweets, French fries, and sodas. While such statements are still a bit controversial, it’s logical to hypothesize that children gravitate towards the sweetest and most energy-rich foods for reasons of survival.

How to React

There are plenty of different tactics that we, as parents, can take when trying to get our children to eat nutrient-rich foods. Of course, your parenting style and the severity of your child’s “food neophobia” will dictate how you should approach your child and introduce new foods. You may try some of these options when trying to get your child to eat new foods:

  • Work with them: Instead of working against them, work with your children. Just relax, take a deep breath, and remember that they no matter what you do, children are not going to simply change their tastes overnight. Jean Mercer, PhD, says, “As for what we can do–it’s very clear that forcing, bribing,or coaxing children to eat specific items does not increase their preference for those foods. Working to make those foods more familiar can help.” Constantly putting broccoli or a salad on the table will help your child become more familiar with these foods. Eventually, your child will come around (or so we hope!).
  • Playing Sneaky Mommy: If your children are severely malnourished and you are desperate to give them the proper nutrients, you may have no other option than to subtly cook with nutritious ingredients. Reference Jessica Seinfeld’s “Deceptively Delicious,” a book of recipes based on fruit and vegetable purées that are blended into food in a way that she says children won’t notice. Seinfeld’s mac & cheese includes winter squash and cauliflower, pureed and added to the recipe and disguised under low fat cheddar cheese while her hamburger patties call for cauliflower, carrots, and sprouts. Now that’s sneaky. If trying this tactic be very careful: if your deceptive plan fails, your kids could remain skeptical of your cooking for years to come.
  • Getting them involved: If you’re not exactly the “Sneaky Mommy” type, you could try simply getting your kids involved with your cooking. Dress them up in an apron and have a cooking day. With a behind the scenes view, your child may be less leery of the food you prepare and, fingers crossed, more eager to try it.

If you’re feeling hopeless about your picky eater situation, don’t be! Picky eating will pass in time.  “Unless it becomes a huge issue, [picky eating] tends to be a little more fleeting than parents think,” says Harriet Worobey, director of the Nutritional Sciences Preschool at Rutgers University. “I know a year can seem like five to parents, but these food jags are normal.” Like Worobey says, be patient and your child will eventually reach for the veggies.

 

How to Make a Clean Eating Grocery List

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No one likes to diet. The stomach cramps, the kicks of cravings, and, worst of all, the “oops” slip-ups and subsequent guilt — thanks, but no thanks! That’s where the clean eating diet comes in. The “Clean Eating” diet has inspired everything from Clean Eating Magazine to clean eating recipes. The premise of the “eat clean diet” isn’t complicated, counterintuitive, or controversial. Instead, this diet applies what you probably already know about healthy eating into a meal plan that prioritizes unprocessed and fresh foods.

Simply limiting your high fructose corn syrup and table sugars, ingredients commonly found in processed foods, can work wonders on your health, as “the fructose part of both table sugar and HFCS can elevate triglycerides and also lead to insulin resistance,” according to Clean Eating Magazine’s Jonny Bowden, PhD. A clean eating diet does not require ruthless calorie-counting, but the consumption of healthy foods to improve your overall well-being and lifelong health. A diet that’s not faddy, insane, or high maintenance? We could get used to that!

What is Clean Eating?

Generally, “clean eating” is defined as the process of eating foods as close to their natural state as possible, including fresh fruits and vegetables, as opposed to fast food or prepackaged meals. This means choosing oranges over orange juice or water over soda, for example. Food that is minimally processed gives our bodies the maximum nutritional value needed to feed our metabolism, according to many clean eating gurus. This switch in dietary habits from processed to unprocessed foods can minimize stress, eliminate toxins, and increase the body’s efficiency.

Creating a Clean Eating Grocery List

To kick off an unprocessed diet, start by making an “eat clean” grocery list. Try to include plenty of fruits and vegetables and keep in mind that the more vivid the color, the more phytochemicals (good sources of antioxidants and vitamins) they contain. Fill your cart with dark, leafy vegetables, like kale or spinach, orange foods, like squash or oranges, red foods, like tomatoes and watermelon, and cruciferous vegetables, like broccoli. Also emphasize protein on your healthy eating grocery list to ensure that you consume enough essential amino acids. Eggs, shellfish, chicken, and lean beef are all great sources of protein. If you’re concerned about carcinogens in your grilled meat, marinate them first in a red wine or beer marinade, which can both reduce heterocyclic amines. Emphasize “whole” carbs (like fruits, vegetables, and whole grains) rather than empty carbs (like potatoes, white rice and bread) when compiling your grocery list.

It’s certainly tempting!  But try to stay away from boxed foods, store-bought condiments and sauces, canned meals, and refined white flour.  Instead, opt for natural foods and antioxidants (above). The downside is that you will probably need to make stops at the grocery store more frequently so you can eat food at its freshest.   The upside is that daily weigh-ins and obsessive calorie counting aren’t necessary.  Simply follow your clean eating plan, drink tons of water, incorporate a little exercise and watch your health improve before your very eyes!

Ready to start smarter meal planning with Food On The Table? Start here.

Making Healthy Family Recipes Out of Not-So-Healthy Favorites

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We all love burgers, casseroles, and warm apple pie, but are these the healthiest options to feed your family? Maybe not. Luckily, there are plenty of ways that you can take old recipes from fatty to healthy by simply tweaking a few ingredients. Feed your family the nutrients they want and need by slightly changing your family recipes to make them healthy. You and your family will both look and feel healthy when they’re chowin’ down some wonderfully delicious healthy meal ideas for families.

Healthy Family Recipes

  • Lean Burgers: “Burgers can be part of a heart-healthy diet,” says Penn State University researcher Penny Kris-Etherton, PhD, RD. “The key is portion control — and the use of lean beef.” When you’re making your burger, use lean beef, poultry, or even bison. Lean beef in particular is rich in essential nutrients, including protein, zinc, B-12, selenium, phosphorus, niacin, and iron. Top your lean burger with lettuce, tomato, and a whole grain bun.
  • Not-So-Fried Chicken: Make fried chicken healthy by baking the chicken, rather than slathering in flour, then deep-frying in fatty oil. Instead, use whole grain breadcrumbs and make a breaded chicken. Hold the gravy and accompany your chicken with green beans.
  • Low-Fat Casserole: Add pureed winter squash to your favorite casserole recipe to displace some carbohydrates with a veggie that’s high in fiber, beta-carotene, and B vitamins. Spinach also goes great in plenty of casseroles. Try to substitute creamed soups and cheese with low-fat soups and low fat cheese to minimize the calorie count.
  • Sliming-Down Spaghetti and Meatballs: Making spaghetti and meatballs healthy is a breeze. Use turkey to make meatballs and substitute white spaghetti with whole grain for a brand new take on this classic dish. Skip the garlic bread and serve salad with Italian dressing as an appetizer.
  • Healthy Chili: Make a healthy version of your favorite chili dish using black beans, canned tomatoes, and chili. At only 30 minutes prep time, chili is the perfect dish for the working mom or dad. Additionally, black beans are high in fiber, folate, and antioxidants.

See? Making old recipes healthy isn’t as hard as you thought. If you want to make more of your recipes healthier, just substitute unhealthy ingredients with healthier ingredients or substitute unhealthy side dishes with healthier ones. For example, you can substitute bacon for turkey bacon, white bread for whole grains, and eggs for egg whites. Simply use less of the bad stuff, add some more veggies into your meals, and you’ll be on your way to serving your family healthy family recipes in no time.

Vitamins and Nutrients for Healthy Menu Planning

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You may include tons of fruits and veggies in your diet think that you’re getting the right amount of nutrients, but the average American falls short on many key nutrients, including calcium, fiber, potassium, magnesium, and vitamin D, according to the U.S. Department of Agriculture. That’s why you should always keep these vitamins in mind when you’re planning out a healthy menu. You should not only follow the food pyramid, but make sure you’re introducing dishes with high amounts of neglected nutrients. Here are some ways that you can get these nutrients into your menu when you’re doing your healthy menu planning:

  • Calcium: We all need calcium for strong bones and dental health. You can easily get your recommended 1,000 mg of calcium a day by kicking off your day with calcium enriched cereal and a bowl of low fat milk. An omelet, packed with spinach and garnished with cheese, could also do the trick. Eggs are extremely high in this nutrient.
  • Fiber: Fiber is another “problem nutrient” for many Americans. However, this nutrient is a breeze to fit into lunch and dinner. Try making a taco salad, with plenty of fibrous lettuce leaves and beans. A fruit salad is an extremely fibrous dessert, but make sure to include plenty of raspberries, which have about 8 grams of fiber per cup. Whole wheat pasta with a side of split pea soup gives you a great dose of fiber, as does lentil soup.
  • Potassium: Taking in a sufficient amount of potassium is critical to regulating blood pressure and heart function. Get enough of this nutrient in your diet by trying a dish with avocado, like tortilla soup. Salmon with a side of sweet potatoes could also do the trick, as these two ingredients are filled with potassium.
  • Magnesium: Magnesium is an essential mineral for transmitting nerve impulses and detoxification, in addition to numerous other body functions. Bran cereal will give you plenty of magnesium, as will rice and wheat products. Start your day off with a bowl of bran flakes and some low fat milk to get an adequate dose of magnesium. Also, spice it up! Dried herbs have tons of magnesium.
  • Vitamin D: About three-quarters of U.S. teens and adults are deficient in vitamin D, whose deficits are being blamed for everything from cancer to heart disease and diabetes. Get a healthy dose of vitamin D from oily fish, like salmon or cod, which can be served with grilled mushrooms for another dose of vitamin D. You could also try serving a shrimp stir fry — 40 oz. of shrimp has about 40% of your daily vitamin D.

Cooking these meals will assure that you and your family get the right amount of critical nutrients when you’re doing your healthy menu planning.