mom dishes it out

5 Steps to Healthier Family Meals plus recipe

Submitted by: Laura Cipullo, RD, CDE, CEDS and Mom

With the New Year, come new resolutions for nutrition and health!! Set realistic behaviors to change. Make sure they are positive in message, measurable and specific. As you role model these new behaviors your children will learn healthy habits as well. Choose three to five behavior modifications to work on.

 

Consider these nutritious options below:

 

1. I will make a vegetarian dish every Monday for “Meatless Mondays”.
2. I will drink water with my dinner meal, five times a week Monday through Friday (no more soda).
3. I will bake for my children every two weeks using whole-wheat pastry flour and half the amount of sugar.
4. I will make 3 family meals a week on Sunday, Monday and Thursdays.
5. I will try one new healthy recipe bimonthly for Sunday dinners.

 

Having the recipes to try, or the calendar marked will make these new behaviors more likely to occur and become habits. To help you achieve your nutritious resolutions, try this healthy chicken recipe. It is perfect for a Sunday family meal.

 

Chipotle-Glazed Roasted Chicken with Butternut Squash

chipotle glazed chicken

 

Serves 6
4 1/2 cups butternut squash, peeled and cut into 1-inch pieces
2 1/2 tablespoons olive oil
4 chipotle chilies in adobo sauce, minced
2 garlic cloves, minced
2 tablespoons honey
2 teaspoons cider vinegar
1 1/4 teaspoons salt, plus additional to taste
1 teaspoon cumin
1/2 teaspoon cinnamon
28 oz skinless chicken breasts, rinsed and patted dry
Chopped cilantro, for garnish

 

1. Preheat the oven to 400 degrees. In a medium bowl, toss the squash in the olive oil and scatter on the bottom of a roasting pan. Roast for 25 minutes.

 

2. In a small bowl, mix together the chilies, garlic, honey, vinegar, salt, cumin, and cinnamon to make a paste. Rub the paste evenly over each breast.

 

3. Place the chicken breasts on top of the squash and roast until the chicken is just cooked through, about 25 to 30 minutes. Serve garnished with cilantro if desired.

 

374 calories, 15.8g fat, 3.6g saturated, 18.7g carbs, 2.3g fiber, 39.5g protein, 8.1g sugar- 9 Weight Watchers points

photo credit: lifewiththelushers.com 

Posted by Mom Dishes it Out on 12/17/2012 - 11:34
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Hearty and Healthy Slow Cooker Dinners

Mom Dishes It Out’s Laura Cipullo, RD, CDE

 

Lets get warm inside and out. Get your children cooking with these 2 heart healthy slow cooker recipes. As moms know, one of the best ways to get your kids eating a well-balanced intake, is to get them cooking and then eating together as a family.

 

So what do you dish when the garden is less plentiful and the veggies get heartier? Well, thankfully these root vegetables are a comforting sources of vitamin packed carbohydrates and are ideal for thick soups or stews. Grab your aprons, peelers and young chefs! Sit down for some bonding time while you peel and chop potatoes, carrots and butternut squash. Enjoy the experience of prepping and cooking as much as the eating!!

 

Cowboy Stew

A hearty and healthy family stew for fall.
Prep Time: 50 min. Cook Time: 4-7.5 hrs. Serves: 6-8

 

slow cooker stew recipes

 

Ingredients:
• 2 pounds bottom round, well trimmed and cut into 2-inch pieces
• 1/2 cup whole wheat flour
• 1/3 cup canola oil
• 2 large onions, diced
• 1 6-ounce can tomato paste
• 1 cup dry red wine
• 1/2 pound potatoes, peeled, cut into 2-inch pieces
• 1/2 pound sweet potatoes, peeled, cut into 2-inch pieces
• ¼ pound butternut squash, peeled, cut into cubes
• 1/2 pound baby carrots
• 2 cups no added salt, fat free vegetable broth
• 1 teaspoon salt
• 1 teaspoon dried thyme leaves
• 1 bay leaf

 

Method:
Coat the beef in the flour by shaking in a Ziploc bag. Heat 2 tablespoons of the canola oil in a large skillet over medium heat. Add the lean beef and brown a few pieces at a time, adding more oil as necessary. Transfer to a 4- to 6-quart slow cooker. Add the onions to the skillet and cook over medium heat until tender, about 10 minutes. Stir in the tomato paste and coat the onions. Pour in the wine and transfer to the slow cooker. Stir in the vegetables, broth, salt, thyme, and bay leaf. Cover and cook on low heat for 7 1/2 hours, or on high for 4 hours. Serve immediately or let cool and freeze for another day.

photo credit: www.shadowbox.blogspot.ca

 

Farmer Market’s Root Soup

Prep Time: 50 minutes. Cook Time: 6 hours. Serves: 4-6

 

farmer's root vegetable soup

 

Ingredients:
• 1 large yellow onion, chopped
• 1 lb. butternut squash, peeled, seeded and chopped
• 1 lb. carrots, peeled and chopped
• 1 lb. parsnips, peeled and chopped
• 1 lb. sweet potatoes, peeled and chopped
• 1 lb. Yukon Gold potatoes, peeled and chopped
• 2 celery ribs, stems removed and chopped
• 6 cloves garlic, peeled and thinly sliced
• 3 cups no added salt, low fat vegetable broth
• 1 bay leaf
• 1 Tbsp. fresh sage leaves, finely chopped
• 1 tsp. freshly-cracked black pepper
• 1 tsp. salt
• 3 cups chopped Swiss Chard (remove long stems)

 

Method:
Add all of the ingredients to a slow-cooker (except the Swiss chard), and carefully stir to combine. Cook on low heat for 6-8 hours until the vegetables are tender. Remove bay leaf, and carefully stir in the Swiss chard and olive oil. Let the stew continue cooking for 10 minutes or so until the Swiss chard is wilted. Serve with sprinkle cheese (parmesan/Romano) or a piece of baked cod for protein.

photo credit: www.lickmyspoon.com

 

Love these slow cooker ideas?  Try our Top 10 Recipes for your slow cooker and Steak and Potato Stew!

Love these slow cooker ideas?  Try our Top 10 Recipes for your slow cooker and Steak and Potato Slow Cooker Stew!

Posted by Mom Dishes it Out on 11/21/2012 - 10:49
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Dishing on Healthier Holiday Entertaining

The holidays are a time overflowing with family, friends and, of course, food. So let's express our special love for those near and dear to us by making this holiday season a much healthier one. And it’s easier to do than you might think! You can decide to modify your favorite recipes or continue to dish up your family's traditional fare…and just eat less of it. It’s also a great time to try some delicious new recipes. Here’s how we’ve started to make the holidays healthier in our home. I hope you find these five tips to healthier holiday entertaining not only helpful but so effortless that they become parts of your new traditions.

 

Healthy Holiday Entertaining

 

Five Tips to Healthier Holiday Entertaining…

 

1. Drink Bubbles: If you customarily say “cheers” with mixed drink cocktails, simply exchange the tonic for seltzer or club soda…or buy calorie-free tonic. An even better option is to serve lower carbohydrate drink options such as champagne and white wine. Your best bet is to forgo the alcohol completely in exchange for bubbly water like Perrier or seltzer. Be sure to serve it festively—in crystal flutes with a few champagne-infused raspberries. And of course, never drink and drive!

 

2. Move Straight to the Meal: You can clearly prevent overeating by simply serving less food! Skip the hors d’oeuvres and start the celebration with a sit-down appetizer featuring a vegetable and a lean protein. Ideas to consider include roasted asparagus wrapped in a thin layer of smoked salmon or a petite salad of lobster, grapefruit and avocado.

 

3. Hold “Recess” Periods: Rather than sitting down to eat your holiday meal in three consecutive courses, change the pace this year by holding “recess” periods. Plan two activities—one in between each course—to get you and your guests up from the table and moving around a little bit. Not only will this give everybody time to digest their food but it also affords time for their brains to recognize their levels of fullness. Ideas for these mini breaks include watching a family video montage, playing a game of touch football, opening and sharing gifts…or even playing charades!

 

4. Recipe Rehab: If you choose to modify your favorite recipe to make it healthier, you can make just a few changes or decide to revamp the entire dish. Examples include using whole wheat pasta instead of white pasta; replacing vegetable oil with canola oil; decreasing the recommended amount of sugar by 25-50% (2 cups become 1 cup); and doubling the amount of vegetables.

 

5. White Wonderland: White is the magical color of winter…and the most magical color for your plates. Research conducted by Dr. Brain Wainsink and his team at Cornell's Food Lab suggests that using white dinner plates to create contrast between foods and their settings helps to decrease overeating. So, plan to serve your favorite traditional recipes on white plates and just eat less of it to help ensure your (and your family’s) overall health throughout the holidays…as well as every day throughout the year!

By Mom Dishes It Out's Laura Cipullo, RD, CDE and Mom

Posted by Mom Dishes it Out on 11/03/2012 - 10:14
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Back to School Vegetarian Dishes in Less Than 15 minutes!

Guest blogger and R.D. Laura Cipullo of Mom Dishes it Out shares some great vegetarian recipes for back to school! Meatless meals can start a whole new family tradition.


The start of September means that school is back in session, and as moms and caregivers know, driving the kids to and from extracurricular activities leaves little time or energy to cook nutritious meals at home. Remember, family meals are essential to raising happy and healthy eaters!

 

Rather than settle for takeout or processed dinners, this year, promise to be proactive with these quick and easy recipes. From Quick Quesadillas and Dinner-Cakes to my special Eatza Pizza, each takes just 15 minutes to prepare and is a surefire crowd-pleaser. Now you too, can be a “Meatless Monday” mom.

 

Click on the link for the full recipes!

 

quesadillasQuick Quesadillas

 

 

dinnercakes

Dinner-Cakes (Pancakes for dinner)

 

english muffin pizzas

Eatza Pizza (English muffin pizzas)

 

Posted by Mom Dishes it Out on 08/23/2012 - 18:05
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Eatza Pizza - English Muffin Pizzas for Vegetarian family dinner

English muffin pizzas - Mom Dishes it Out calls them her Eatza Pizzas - are a great option for a healthy, meatless family meal. Try this great vegetarian recipe with your kids!

 

english muffin pizzas

 

Ingredients: (Makes 6-8 servings)

8 multigrain English muffins
2 cups steamed broccoli, finely minced
4 cups marinara sauce
2 1/2 cups reduced fat shredded mozzarella cheese
1/3 cup olive oil
2 tbsp oregano

Directions:
1.    Slice the English muffins in half and toast in a toaster oven.
2.    On a foil lined sheet pan, transfer muffins from toaster oven and lay face up. Lightly spread 1 tsp oil on each toasted English muffin.  Follow with 2 tbsp of sauce, a pinch of oregano, 1 tbsp broccoli and 2 tbsp of cheese per ½ English muffin.
3.    Top each muffin with 2 tbsp of sauce and broil for 5 minutes.
4.    Remove from oven and serve 2-3 muffin halves with baby carrots and cucumber sticks.

Tip: Save yourself some time by using frozen broccoli and steaming it in the microwave. Then chop with a mini blender/chopper. If you use fresh, you can freeze the additional blended broccoli for next time.

Posted by Mom Dishes it Out on 08/23/2012 - 14:25
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Quick Quesadillas

Mom Dishes it Out shares a great recipe for a meatless family dinner - a quick and easy vegetarian quesadilla that your kids will love!

 

quesadillas

 

Ingredients:

6 whole-wheat tortillas
1 cup shredded low-fat cheese
1 small white onion, thinly sliced
1 medium zucchini, thinly sliced
1 small red pepper, chopped
½ cup frozen corn
2 tbsp fresh cilantro
2 cloves of garlic, pressed
Canola oil spray

Directions:

  1. Warm the oil and pressed garlic in a non-stick pan over medium heat. Sauté the onion for 3 minutes or until translucent. Add corn and allow it to cook for 2 minutes. Mix in zucchini and pepper. Reduce heat to low.
  2. In a separate non-stick pan, lightly coat with canola oil spray over low heat. Place one whole-wheat tortilla in a pan and cover the right half with vegetable mixture. Lightly sprinkle some shredded cheese and cilantro over the vegetable mixture and fold over the left half of the tortilla. Cook for 2 minutes on each side. Repeat until vegetable mixture is used up.
  3. Serve with your child’s favorite fruit and a glass of 1% milk.

 

 

nft quesadilla

Posted by Mom Dishes it Out on 08/23/2012 - 14:10
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7 Outdoor Foods to Beat the Heat

As temperatures continue to rise, some moms may find themselves limited as to what they can pack in their little camper’s lunch boxes or bring along to the beach. After all, the last thing our children want is a melted snack or sour milk!

 

outdoor foods

Mom Dishes It Out offers up seven healthy snacks to help beat the heat while keeping our children's bellies happy, healthy and full.

1.    100% Juice.

I know some moms are fearful of this sweet drink, but 100% juice is okay to serve. It's a great way to keep your children hydrated during long, hot summer days—especially when they tire of water. Moreover, it exposes children to new flavors that they may typically avoid due to texture issues or picky palates. Fortified juices even provide antioxidants and calcium. If you are still undecided, look for brands that add water to dilute the elixir, thereby making it less sweet and less caloric.


2.    Nut Butter Sandwiches.

Turkey is good in the winter, but warmer days can be less than ideal for a sandwich stuffed with deli meats. Instead, consider smearing nutritious whole-wheat slices of bread with nut butter, whether peanut or almond. Nuts are a great source of monounsaturated fat, and they spoil less quickly than cold-cuts. Better yet, have fun with it! Add jam, sliced bananas or thinly sliced apples to the sandwich for a burst of sweetness and extra nutrition.


3.    Granola Bars.

We're not just talking about any old granola bar. Avoid the especially sticky, syrupy, chocolate chip filled bars that wind up attracting sand and grit, and cook up your own healthful brand. Not sure how? Try this crunchy granola bar recipe from Mom Dishes It Out.  It's packed with fiber and nutrients, and is perfect for those extra scorching days.


4.    Aseptic Milk Boxes.

Still not hopping on the juice bandwagon? Then know that just because it's summer doesn't mean you can't serve milk. Rather than risking spoils and spills (as I've experienced; and trust me, it's not fun!), purchase milk that is packaged in containers that resemble juice boxes. Just remember: These cardboard-like boxes are shelf-stable, not necessarily heat-stable, so be sure to pack them in an insulated lunch box or beach bag.


5.    Fresh Fruit.

Stay healthy and hydrated with a single serving of fruit. When perusing the produce aisle, go for hardier varieties like apples and oranges, as fruits like berries and melon, while delicious, tend to get mushy and hot after a few hours outdoors. An apple in a lunch box, on the other hand, will maintain a firm feel and appealing flavor for your favorite hungry camper.


6.    Fruit Ropes.

If fresh fruit isn't enough, then check out some of the newer varieties of fruit leathers or fruit roll-ups that, to many parents' surprise, are actually on the healthier side. Scan the ingredients, and look that it lists fruit puree or real fruit first. Avoid fruit ropes that include added sugar or syrups, and seek ones that incorporate 100% fruit juice and pectin.


7.    Veggie Squeezers.

Hard crunchy veggies, like carrots, may make a great addition to your child's repertoire, but many can begin to bruise or smell when left to bake in the heat. For a bit of variety, try this alternative source of nutrition, available in the toddler section of your grocery store. When shopping for veggie squeezers, look for those made from organic purees of blended fruits and veggies, packed in a handheld pouch.

Posted by Mom Dishes it Out on 07/26/2012 - 20:24
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What’s the Deal with Dessert?

Some great tips from guest blogger Laura Cipullo, RD, CDE and Mom.


From Toronto to Timbuktu, one thing we can all agree on is that dessert is defined as the often sugary, small meal we nosh on after we’ve finished our dinner. While these tempting, mouthwatering dishes are typically characterized as sweet and low in nutrients, believe it or not, dessert doesn’t have to be the pitfall of your daily diet.

I like to think of dessert as our nighttime snack. In my home, these terms are synonymous. Sure, when visiting a friend’s house for dinner or eating out at a restaurant, it’s understood that dessert refers to cookies, cakes and pastries. But I truly believe that it can be beneficial for all moms out there to help redefine dessert as just another snack following another meal.



dessert momWhen to eat dessert

As with any snack served immediately after a meal, dessert—or your "nighttime snack"—should only be ordered, served and consumed when it's considered to be a part of the meal. In other words, if you are going to eat dessert—your post-dinner snack—it’s important to decrease the quantity of the main dish. For example, if you are serving pasta primavera for your entree, you should mindfully dole out a single portion of pasta to each guest, that way, they are still hungry for dessert.



How to eat dessert

Remember that dessert doesn’t have to be loaded with refined sugar and saturated fat. An ideal dessert might be fresh berries, such as organic strawberries, served on a scoop of plain Greek yogurt. Not only is this healthful snack scrumptious and filling, but it’s also nutritious. With the strawberries, you pack in high doses of fiber naturally, which reduces the likelihood of a blood sugar spike; the Greek yogurt offers up a healthy punch of protein. This type of snack would be welcomed on a regular basis, as long as the quantity of food consumed for dinner is factored in to the meal.



Avoiding deprivation

At times, it can seem tough to resist a big hunk of vanilla cake topped with whipped cream and sprinkles. Lucky for you and your family, denial isn’t the answer. Rather, because this type of food is lower in nutrition, higher in calories and does not satiate the body, it should be considered a “sometimes food.” Consume these sometimes foods on occasion to fulfill a craving, celebrate a birthday or just to incorporate a different type of nighttime snack—one you might not eat on a regular basis.

If you want your cake, eat it. Just remember that sweet foods tend to make our cravings even stronger, which can negatively impact our health over time. When you do choose to satisfy your sweet tooth on a less nutritious item off the menu, savor the taste of it and make sure you are merely hungry—not starving—for it, otherwise, you might scarf it down without regard. In addition, make healthful choices prior to dessert, like choosing a high protein meal of fish with grilled vegetables to help balance your body’s response to the influx of carbohydrates (aka sugar).

 

dessert kid


These changes don’t happen overnight, but here’s some food for thought.

  • With patience and encouragement, you can slowly help your family to redefine dessert as simply another snack immediately following another meal.
  • Save room for your "nighttime snack" to avoid overeating, whether it be savory, salty, sweet or bitter, whether a cheese plate or a bowl of popcorn with nuts. 
  • Aim for nutrient-dense snacks like Greek yogurt and berries rather than sugary candy like Skittles and gummy bears.
  • Focus on food for snacks rather than drinks with added refined sugar. Choose water or bubbly water like Perrier to feed your carbonation craving or coffee with a splash of low-fat milk rather than a “coffee concoction” of sweetened milk, syrups, and cookie crumbles at your local café.
  • Make it known that a "nighttime snack" is not a daily necessity, and shift the primary focus of dinner to consuming a satiating meal rather than a filling dessert. Doing so—separating snacks and meals—won’t just keep your family health; it will also help keep everyone satisfied throughout the day.


Happy and healthy eating from Laura at Mom Dishes it Out!

 

Posted by Mom Dishes it Out on 05/30/2012 - 10:49
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Top Five Servingware Products for a Healthy Kid-Friendly Kitchen

Welcome back to Laura Cipullo, RD, CDE and Mom, guest blogging for momstown meals every month.


Hopefully, you've shaped up your plate in honor of National Nutrition Month in March. Now that it's April, it's time to get cooking with your kids.


mom dishes it out
Introducing kids to the kitchen is, in my opinion, essential. Not only does it present the opportunity for you to be a good role model, but it also teaches them to be proactive connoisseurs of healthy food. Kids need to know where their food comes from, what efforts go into meal preparation, what ingredients specifically go into their meal, and how eating nutritious food can be fun, easy and, of course, delicious. Here are my five favorite servingware products that I use at home with my boys to make the cooking and eating experience one that's not to be forgotten.



zoku1.    Zoku Pop Maker. My boys and I use the Zoku Pop Maker regularly—it's the fastest to use and easiest to clean of its kind. Even my boys, who have especially picky palates, love the pops, and Zoku allows me to sneak several fruits into a single snack. All that goes into the Zoku Pop Maker is pre-blended fruit, water and a dash of sugar (though sugar is not necessary). Pour the elixir into the pop machine, and within nine minutes, you have clean, fresh frozen fruit pops that are smooth in texture and high in fiber.


nest2.    Nest, from Joseph Joseph. Preparing a meal has never been more fun or easy than with these colorful nesting bowls. You can use them to make whole grain pancakes, pasta salad or chocolate chip cookies. The bottom grip is especially great for young chefs who like to stir the bowls!

 

mom dishes it out
3.    Sustainable Servingware. After losing our last set of stainless steel spoons, I vowed to maintain a more eco-friendly kitchen by opting for these great products from Bambu (manufacturer of kids' bamboo-derived plates and servingwear) and World Centric (sustainable kitchenware). These products are especially great for birthday parties and holiday celebrations. Never again will you need to use plastic!

 


mom dishes it out4.    Portionware. Portionware is a great tool for parents because it lets you know how much you're feeding your kids. While kids don't need to be bogged down with measuring cups and servings sizes, parents are responsible for recognizing how much food they are sending their children with to school. A product like Portionware, or even Pyrex dishes, makes this easy.

 


graze organic5.    Graze Organic. In order to be the gatekeeper of your children's food selections, it's imperative to encourage your kids to eat lunches and snacks that are prepared in your household. Making it "cool" to bring food from home can be just as important as the food itself. Think fun lunchboxes or earth-friendly, stylish bags, like these, from Graze Organic. My boys love the superhero lunchboxes.

 

Follow Laura at Mom Dishes It Out!

Posted by Mom Dishes it Out on 03/28/2012 - 19:49
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