Eating healthy as a family starts with a plan involving nutritious ingredients, and one of the easiest ways to incorporate them is through meal prepping. Dishes like Chicken Cauliflower Fried Rice and Mini Apple Pie Empanadas, ideal for a weekday family dinner and dessert, involve using fresh produce to encourage nutritious eating habits.
Fulfill Your Family’s Nutrition Mission
(Family Features) Eating healthy as a family starts with a plan involving nutritious ingredients, and one of the easiest ways to incorporate them is through meal prepping. By organizing recipes and the ingredients you’ll need to make them ahead of time, you’re saving time in the kitchen and helping ensure your family members won’t go off-course.
Dishes like Chicken Cauliflower Fried Rice and Mini Apple Pie Empanadas, ideal for a weekday family dinner and dessert, involve using fresh produce to encourage nutritious eating habits. Plus, because the recipes take little time to assemble and cook, you’ll save yourself more precious moments to spend at the table with loved ones.
These recipes are part of the “Mission for Nutrition” by Produce for Kids, an effort to raise awareness on the importance of meal planning and preparation to achieve regular healthy family eating together. In addition, partners of the program will donate 800,000 meals to families in need through Feeding America.
To find more information and recipes, and to download a free e-book including meal-planning ideas, visit themissionfornutrition.com.
Mini Apple Pie Empanadas
Recipe courtesy of Produce for Kids
Tip: To make in air fryer: Heat air fryer to 375° F. Spray air fryer basket with nonstick cooking spray. Add sealed empanadas and cook 8 minutes, or until golden brown.
Chicken Cauliflower Fried Rice
Recipe courtesy of Produce for Kids
Produce for Kids
While it can be easy to fall into a routine of cooking the same recipes week in and week out, getting creative with mealtime can be as easy as making simple swaps and trying new flavor combinations with fresh, high-quality ingredients. Instead of chicken Florentine, try this recipe for Pork Chops in Creamy Roasted Garlic Florentine Sauce, or rethink the typical weeknight stir-fry with this quick and easy Italian Stir-Fried Pork and Pasta.
Simple, Flavorful Recipes to Reimagine Mealtime
(Family Features) While it can be easy to fall into a routine of cooking the same recipes week in and week out, getting creative with mealtime can be as easy as making simple swaps and trying new flavor combinations with fresh, high-quality ingredients.
One of the easiest ways to shake things up in the kitchen any night of the week is to reimagine a classic dish by replacing one of the main ingredients. As an alternative to the typical chicken or beef, fresh pork is a versatile, convenient and flavorful protein that can easily transform a predictable meal into something new and delicious.
Instead of chicken Florentine, try this recipe for Pork Chops in Creamy Roasted Garlic Florentine Sauce, or rethink the typical weeknight stir-fry with this quick and easy Italian Stir-Fried Pork and Pasta.
For more creative yet easy ways to reimagine mealtime, visit Smithfield.com/ShakeItUp.
Pork Chops in Creamy Roasted Garlic Florentine Sauce
Cook time: 20 minutes
Italian Stir-Fried Pork and Pasta
Cook time: 30 minutes
Healthy cooking: Ingredient substitutions and smart food swaps
(BPT) - Creamy sauces, cookies, casseroles and cakes - as temperatures drop, it's natural to crave favorite comfort foods. However, it's easy to overindulge on rich dishes and decadent desserts, especially if you're hosting a gathering of friends and family. How can you enjoy amazing foods while bumping up the health quotient?
"Remember, when you're cooking or baking, you're in control. With a few smart ingredient substitutions and food swaps, you and your guests can enjoy favorite dishes and get more vitamins and nutrients," says Lyssie Lakatos.
Lyssie Lakatos and Tammy Lakatos Shames, both registered dietitians, are known as the "The Nutrition Twins." Together, they share their favorite strategies for cooking healthier, including clever ingredient swaps you won't even detect in the finished dish.
Eggs: When baking, eggs are a common ingredient, but not all eggs are created equal. Opt for Eggland's Best eggs, locally-sourced eggs that come from hens fed an all-vegetarian diet consisting of healthy grains, canola oil and supplements like alfalfa and vitamin E.
As a result, they have 10 times more vitamin E, five times more vitamin D, three times more vitamin B12, two times more omega-3s, 38 percent more lutein and 25 percent less saturated fat compared to ordinary eggs.
Sour cream: Swap full-fat sour cream for plain Greek yogurt in recipes, dips, sauces and garnishes. Plain Greek yogurt tastes surprisingly similar to sour cream but offers higher levels of protein.
Butter in cooking: Cooking smart means choosing healthier fats and using them in moderation. Instead of butter, try olive oil. While 1 tablespoon of butter has about 7 grams of saturated fat, olive oil only has 2 grams of saturated fat.
Butter in baking: Oil can cause baked goods to get soggy, so a better butter alternative is applesauce or pumpkin puree for half of the called-for amount. The addition of applesauce or pumpkin puree reduces the fat content while keeping baked goods moist and delicious.
Bacon: Bacon adds flavor to any dish, but a ton of fat. To get the flavor-boost of bacon without the excess fat, try using Canadian bacon, lean prosciutto or turkey bacon. Whether beside scrambled eggs for breakfast or crumbled into a casserole, these tasty alternatives will satisfy.
Salt: Use less salt and add herbs to recipes to get succulent flavor. Whether fresh or dried, herbs satisfy the palate and add beauty of any dish. Have fun mixing and matching herbs to customize a recipe perfectly to your taste.
Sugar: All those amazing glazes and desserts require sugar, but you need not rely solely on refined white sugar. For baked goods, lessen sugar and add vanilla or cinnamon to intensify sweetness. For glazes, try alternatives like maple syrup or fruit purees.
Breading: Classic comfort foods often require breading. For a healthy alternative to traditional white bread crumbs, try whole-grain bread crumbs, rolled oats or crushed bran cereal (or a mixture of them all.)
Flour: Rather than using entirely all-purpose refined white flour for recipes, try swapping half of the amount with whole-wheat flour. You'll still get the desired consistency out of baked goods, but you'll be eating more whole grains.
Lettuce: Iceberg lettuce is a popular option for salads and recipes, but to get more important vitamins (and more flavor), use arugula, collard greens, spinach, kale or watercress instead. Insider tip: try buying a bag of mixed greens to enjoy a variety of nutrient-dense alternatives.
Want to start your day out with an indulgent, satisfying breakfast that features some of these smart cooking ideas? This recipe serves as a great breakfast and has vitamin-packed Eggland's Best Eggs, sweet potatoes and turkey bacon. For more recipes visit www.egglandsbest.com.
Stuffed Sweet Potatoes
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