Healthy Eating # 3: Building Blocks For Kids

jon — Wed, 23 Jun 2010 19:35:32 +0000

We teach our kids right from wrong to prepare them to live as law-abiding citizens in the world. Why not do the same for your kids in the eating department? Unhealthy habits can be passed on and our kids will not know how to protect their health.

Keep reading for some fundamental building blocks of great nutrition.

One of the most important functions of a family is family meals. It is here at the dinner table that habits are made and bad habits broken. Statistics show that kids who eat meals with their families are less likely to drink, smoke and do drugs. They are also more likely to copy the types of eating habits they see.

This is a parent’s opportunity to showcase what they know about healthy eating. If your knowledge is lacking, we can help you with that too. Begin with the food pyramid. There is one for kids that details what their nutritional requirements are. Both kids and adults need at least five a day of vegetables and fruits.

Kids will be more likely to try new foods at the dinner table when everyone else is eating them too. This gives parents the opportunity to revamp the kitchen with healthy foods and condiments. No matter what they reach for it will be good for them.

Besides sitting down for a family meal, there is the preparation for dinner. Let the kids get involved. They will see what it takes to make a meal and how great it is to cook with healthier foods. When they snack, it will be on vegetables, nuts and other good things you are putting in the dish.

Another novel idea is to give the kids their own night to fix dinner. Help them to create their menu and give them a hand if they need it. Not just learning by your side, they get to decide what foods they like to eat and learn about nutrition first hand.

Sugar is the enemy when it is eaten in large quantities. Teach your kids about sweetness by offering snacks that contain natural sugars: fruits and vegetables (carrots, beets). Adding sweet, but low calorie sweeteners to foods is also an alternative to sugar: syrup in oatmeal, honey in tea, and applesauce in muffin mixes. There will be times that you use cane sugar but it won’t be all the time.

Kids are big drinkers. If they want an alternative to water, try flavor packets for water or adding a bit of club soda to their fruit juice for a fizzy soda-like taste without the sugar and calories.

Giving your kids a good nutritional foundation is far-reaching. They will build on that foundation throughout their life and pass on what they learn to their children.

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Say Goodbye to Spaghetti

Fat Jon — Mon, 23 Nov 2009 19:11:16 +0000

Patrick Carpen
http://www.platinumrecipescollection.com

Are you finding that spaghetti night

Seems to be a getting a little dull?

There are plenty of ways that you can still
have “Italian” night without resorting to the same old
spaghetti recipe. Italians are famous for their pasta
recipes, and boy do they have a variety of them! ‘So why
limit yourself to one dish when there are hundreds to
choose from? This article features a few easy pasta recipes
that will bring a little flair to your former spaghetti
night.

Lasagna

Ingredients:
12 lasagna noodles
1 lb Italian sausage
3/4 lb lean ground beef
16 oz ricotta cheese
3/4 lb sliced mozzarella cheese
3/4 cup grated Parmesan cheese
1 (28 oz) can crushed tomatoes
2 (6.5 oz) cans tomato puree sauce
2 (6 oz) cans tomato paste
1/2 cup minced onion
2 crushed garlic cloves
1 egg
1/2 cup water
1 teaspoon Italian seasoning
1 1/2 teaspoons dried basil leaves
4 tablespoons chopped fresh parsley
1/2 teaspoon fennel seeds
1 tablespoon salt + 1/2 teaspoon salt
1/4 teaspoon ground black pepper
2 tablespoons white sugar

1. In a Dutch oven, brown the beef, sausage, garlic, and
onion over medium heat. Add tomato products (crushed
tomatoes, sauce, paste) and water. Add the sugar, fennel
seeds, Italian seasoning, basil, 1 tbsp salt, 2 tbsp
parsley, and pepper. Cover the pot and simmer for about an
hour and a half, stirring as needed.

2. To cook the lasagna noodles, bring a large pot of water
to boil. Place the noodles in and cook for about 10
minutes. When they’re done, drain and rinse with cool
water. In a bowl, combine the egg, ricotta, 1/2 tsp salt,
and the remaining parsley.

3. In a casserole dish (preferably 9 x 13), spread about 1
1/2 cups of the meat sauce over the bottom. Place 6 lasagna
noodles on top of the sauce. Spread with one half of the
cheese mixture. Top with 1/3 of the mozzarella. Repeat To
assemble, spread 1 1/2 cups of meat sauce in the bottom of
a 9×13 inch baking dish. Arrange 6 noodles lengthwise over
meat sauce. Spread with one half of the ricotta cheese
mixture. Top with a third of mozzarella cheese slices.
Repeat. Top off with remaining cheeses. Spoon 1 1/2 cups
meat sauce over mozzarella, and sprinkle with 1/4 cup
Parmesan cheese. Make a tent of foil over the dish (spray
the inside of the foil with cooking spray if there’s any
chance of the lasagna sticking).

4. Bake at 375 degrees F for 25 minutes. Remove the foil
and bake for another 25 minutes. Cool for about 20 minutes
before serving.

Sausage Soup (with Tortellini)

1 pound sweet Italian sausage meat
8 ounces fresh tortellini pasta
5 cups beef broth
1/2 cup water
1/2 cup red wine
1 (8 ounce) can tomato sauce
4 large peeled and chopped tomatoes
1 1/2 cups sliced zucchini
1 cup chopped onion
1 cup thinly sliced carrots
2 cloves garlic, minced
1/2 teaspoon dried oregano
3 tablespoons chopped fresh parsley
1/2 tablespoon packed fresh basil leaves

1. Brown sausage in a large Dutch oven. Remove sausage and
drain, but keep about 1 tbsp of the drippings.

2. In the Dutch oven, sauté onions and garlic in
drippings. Add in the wine, beef broth, water, tomatoes,
tomato sauce, carrots, basil, oregano, and sausage. Bring
to a boil, then reduce heat. Simmer without lid for about
half an hour.

3. With a large spoon, skim the fat from the soup. Add in
the zucchini and parsley. Simmer covered for another half
hour. Add the tortellini during the last 10 minutes of
simmering. Sprinkle with Parmesan cheese and serve hot.

Shrimp Alfredo

8 oz penne pasta
1 lb shrimp, peeled and deveined
1 (16 oz) jar Alfredo sauce
1/2 cup cream
1/4 cup butter
2 tablespoons extra-virgin olive oil
1 red bell pepper, diced
2 cloves garlic, minced
1 onion, diced
1/2 cup grated Romano cheese
1/2 pound Portobello mushrooms, diced
1/4 cup chopped parsley
1 teaspoon cayenne pepper
Salt and pepper to taste

1. Cook the pasta: bring a large pot of lightly salted
water to a boil. Add pasta and cook for about 10 minutes.
Drain.

2. In a saucepan, melt the butter and olive oil together
over medium heat. Stir in the onion and cook for about 2
minutes. Add in the garlic, mushroom, and red pepper. Cook
this over a medium-high heat for about 2 minutes.

3. Add the shrimp and cook thoroughly (should turn firm and
pink in color). Add the Alfredo, Romano cheese, and the
cream. Simmer while stirring continuously for about 5
minutes, or until the sauce has thickened. Add cayenne,
salt, and pepper to taste. Add the penne pasta to the
sauce, stir well, and serve with sprinkled parsley.

With these three great Italian recipes, you can forget
about spaghetti night and welcome “Italian night” with open
arms (or an open belly!).

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