Welcome to the relaunch of Family Meals Matter, a weekly family meal planning and shopping list from the Registered Dietitians with Dairy Council of California and featured on the brand new HealthyEating.org website.
Each week we’ll bring you one featured family meal and shopping list to feed a family of four with foods from all the food groups. We’ll also provide additional recipe selections for you to try throughout the week.
Starting the day with a healthy breakfast is one of the most basic keys to Healthy Eating Made Easier. Start with a featured family meal of Breakfast Mini Pizzas, Honey Lime Fruit Toss and Favorite Hot Cocoa. Plan a healthy start to the day all week long with other recipes like Cherry Vanilla Oatmeal, Sunny Frittata, Oat Bran Muffins and Banana Walnut Pancakes with Fresh Fruit Medley. Remember, breakfast foods taste just as good at night as they do in the morning, so don’t hesitate to mix it up a little this week.
“Family Meals Matter” features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California’s nutrition philosophy. For more information, nutrition tools and additional family meal recipes, please visit: http://www.healthyeating.org .
(Includes ingredients to make at least four servings of each Featured Family Meal recipe)
BREAKFAST MINI PIZZAS
4 large eggs, beaten
8 tablespoons prepared marinara sauce
4 whole-wheat English muffins, split and toastedheese blend
8 slices pepperoni (optional)
1. Preheat oven or toaster oven broiler.
2. Coat a small nonstick skillet with cooking spray and heat over medium-high heat. Add egg and cook, stirring often, until set into soft curds, 1 to 2 minutes. Spread marinara sauce on English muffin halves. Top with the scrambled egg, cheese and pepperoni (if using).
3. Broil until the cheese is melted, 1 to 3 minutes
HONEY LIME FRUIT TOSS
20 ounces pineapple chunks
11 ounces Mandarin oranges (drained)
1 large banana (sliced)
1 kiwifruit (peeled, halved & sliced)
1 cup strawberries
1/4 teaspoon grated lime peel (optional)
2 tablespoons fresh lime juice
1 tablespoon honey
1. Drain pineapple and reserve 1/4 cup juice
2. In large serving bowl combine pineapple chucks, mandarin oranges, banana, kiwifruit, & strawberries.
3. In small mixing bowl stir together reserved pineapple juice, lime peel (optional), lime juice and honey.
4. Pour over salad and serve.
If you have seasonal/environmental allergies…try using raw honey from a local source. This has proven to help desensitize allergens.
FAVORITE HOT COCOA
(When made with milk, hot cocoa is a delicious and nutritious treat).
1/2 cup granulated sugar
1/3 cup hot water
1/4 cup unsweetened cocoa powder
4 cups milk
1/8 teaspoon salt
3/4 teaspoon vanilla extract
1. Mix cocoa, sugar, water and salt in a saucepan. Over medium heat, stir constantly until mixture boils. Cook, stirring constantly, for 1 minute.
2. Stir in the milk and heat, but do not boil. Remove from heat and add vanilla; blend well. Serve immediately.
Nutrition is calculated using fat-free milk.
OTHER FEATURED RECIPES:
CHERRY VANILLA OATMEAL
1 cup oatmeal, quick-cook
2 cups milk, low-fat
1/2 cup dried cherries
1 teaspoon vanilla extract
1/4 cup cherry preserves or cherry jam
1. Cook oatmeal with milk according to package directions
2. Add dried cherries and vanilla while cooking oatmeal. Allow 5-7 minutes to cook.
3. Once oatmeal is cooked to desired consistency, add cherry preserves/cherry jam.
4. Spoon into bowls and serve
Nutrition is calculated based on 1-percent low-fat milk.
(A combination of eggs, cheddar cheese, and orange bell pepper lends the frittata a cheerful hue).
2 cups egg substitute
1/2 cup fat-free milk
1/4 teaspoon salt
1/4 teaspoon black pepper
2/3 cup (4 ounces) diced ham
1/2 cup diced orange bell pepper
1/2 cup thinly sliced green onions
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese
1. Preheat oven to 375 degrees.
2. Combine first 4 ingredients in a small bowl, stirring well with a whisk.
3. Heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham, bell pepper and onions; saute 2 minutes. Stir in egg mixture. Reduce heat to medium, and cook 5 minutes, stirring occasionally for first 2 minutes. Top mixture with cheese. Wrap handle of pan with foil; bake at 375 degrees for 12 minutes or until center is set. Cut frittata into 4 wedges.
Substitute red or green bell pepper, if you prefer. Stir the egg mixture while it cooks for the first two minutes to keep it from browning too much. Total time: 45 minutes.
OAT BRAN MUFFINS
1 cup flour
1 cup whole wheat flour
1 1/3 cups oat bran
3/4 cup packed brown sugar
1/3 cup nonfat dry milk
1/4 cup flax seed
4 teaspoons ground cinnamon
2 teaspoons baking soda
2 teaspoons baking powder
1/2 teaspoon salt
2 cups shredded carrot
2 cups chopped granny smith apple
1 cup fat free milk
1/4 cup canola oil
2 teaspoons vanilla extract
3 large egg whites
1 thin skinned orange
1. Preheat oven to 375 degrees.
2. Spoon flours into dry measuring cups, combine flours and next eight ingredients and whisk. Stir in carrot and apple. Make a well in the center.
3. Place milk, oil, vanilla, egg whites and orange in food processor and blend until smooth. Add milk mixture to flour mixture and stir until combined
4. Coat muffin cups with cooking spray. Spoon 6 tablespoons batter into each of 14 muffin cups.
5. Bake at 375 for 24 minutes or until they are brown and spring back in the center. Remove from pans immediately and cook on wire rack.
BANANA WALNUT PANCAKES
(Want fresh hot delicious pancakes in half the time? Make the batter the night before!)
1 each: large ripe mango and papaya (or 3 cups berries, such as blueberries, blackberries, raspberries, strawberries or sliced bananas)
1 1/2 cups all purpose flour
2 tablespoons granulated sugar
1 tablespoon baking powder
1/4 teaspoon salt
1/2 cup mashed, ripe banana (about 1 medium)
1 1/3 cups nonfat milk
1/2 cup chopped California walnuts
Maple syrup or honey (optional)
Oil for the griddle or skillet
1. Peel mango then slice fruit from pit; cut into 1/2-inch chunks. Peel and halve the papaya then scrape out the seeds; cut it into 1/2-inch chunks; toss with the mango and set aside. If using berries, rinse and pat dry with paper towels; slice strawberries and set aside to top pancakes.
2. In medium bowl, mix together flour, sugar, baking powder and salt. In a large bowl, whisk together banana, milk, egg and walnuts. Stir in dry ingredients just until moistened; some lumps in the batter are okay. If the batter seems too thick, add a bit more milk.
3. Heat griddle or skillet, preferably nonstick, until medium hot (a few drops of water sprinkled on it will sputter before evaporating). Brush with a little oil. Spoon the batter onto the griddle, using about 1/4 cup per pancake. Cook about 2 minutes, until the surface is dry and full of bubbles, then turn and cook up to 1 minute longer or until golden brown. Keep pancakes warm in low heat oven.
4. Serve pancakes hot with prepared fruit and drizzle with maple syrup or honey, if desired.
For more healthy meal planning made simple, go to www.healthyeating.org