Orange Bran Flax Muffins

Ingredients:        1 ½ cups oat bran                                                          2 oranges (washed, quartered, seeded)        1 cup all-purpose flour                                                 ...

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Fruit Punches Sparkle with Health Protection

Punches can be a chance to get creative. Mix up a warming drink, like hot apple cider diluted with an equal amount of ginger-flavored tea and spiced cinnamon for "wassail," a word derived from the Norse phrase, "Be in good health." If making a cold punch, unsweetened frozen and thawed fruits, like strawberries, blueberries, raspberries and cherries are usually packaged with some juice and can be pureed in a blender to use as punch ingredients. Dilute them with other club soda and 100% juice. The following recipes use just a few nutritious, low-sugar ingredients to make delicious drinks guests may like even more than the usual bar fare. Pomegranate-Apricot Sparkler Tangy pomegranate juice is full of phytochemicals and makes a perfect base for a dazzling holiday punch. 1 1/2 cups cold...

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Gluten Free Pumpkin Muffins with Buckwheat

 Enjoy the rich taste of pumpkin in a muffin that is loaded with nutritional benefits. It combines the wonderful consistency of buckwheat with ground flaxseed and brown-rice flour – all of which are naturally gluten free. Or, if gluten is not an issue, you can substitute whole-wheat pastry flour for the brown rice flour. Either way the result is a unique treat that will add healthy breakfast or anytime snack to the season. Buckwheat, which unlike most other grains is a not a grass but a plant crop, has a rich, nutty flavor. It is believed that this ancient crop was first cultivated in China around 1000 AD and reached England...

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Healthy choices at fast food restaurants

Healthy choices at fast food restaurantsSometimes it’s difficult for kids to avoid eating at fast food restaurants. While finding a healthy, well-balanced meal in many big chains can be a challenge, there are always choices that are healthier than others.See Healthy Fast Food for tips on how to make healthier fast food choic...

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Dietary guidelines for school age children

Vegetables3-5 servings per day. A serving might be one cup of raw leafy vegetables, 3/4 cup of vegetable juice, or 1/2 cup of other vegetables, raw or cooked. Fruits2-4 servings per day. A serving may consist of 1/2 cup of sliced fruit, 3/4 cup of fruit juice, or a medium-size whole fruit, such as an apple, banana or pear. Whole Grains6-11 servings per day. Each serving should equal one slice of bread, 1/2 cup of rice or 1 ounce of cereal. Protein2-3 servings of 2-3 ounces of cooked lean meat, poultry, or fish per day. A serving in this group may also consist of 1/2 cup of cooked dry beans, one egg, or 2 tablespoons of peanut butter for each ounce of lean meat. Dairy products2-3 servings (cups) per day of low-fat milk or yogurt, or natural cheese (1.5 ounces=one serving). ZincStudies indicate...

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Healthy eating for toddlers and young children

Toddlers can be introduced to new tastes and textures as they transition from baby food to “real” food. Keep in mind that toddlers have very small stomachs. It may be better to feed them 5-6 small meals a day, rather than three large ones.Depending on age, size, and activity level, your toddler needs between 1,000-1,400 calories a day. It is perfectly normal for your child to be ravenous one day and shun food the next. Don’t worry if your child’s diet isn’t up to par every day—as long as he or she seems satisfied and is getting a well-rounded diet.Nutritional needs of toddlers and young childrenAn important part of a toddler’s diet is calcium (they need about 500 mg/day), and the best source of this nutrient is milk. Until the age of two they should drink whole milk, but older toddlers can...

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Limit sugar and salt

One of the biggest challenges for parents is to limit the amount of sugar and salt in their children’s diets.Limiting sugarThe American Heart Association recommends that sugar intake for children is limited to 3 teaspoons (12 grams) a day. Cutting back on candy and cookies is only part of the solution. Large amounts of added sugar can also be hidden in foods such as bread, canned soups and vegetables, frozen dinners, ketchup, and fast food.Don’t ban sweets entirely. Having a no sweets rule is an invitation for cravings and overindulging when given the chance. Give recipes a makeover. Many recipes taste just as good with less sugar. Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than three times the daily recommended limit for children! Try adding...

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How can I get my picky child to enjoy a wider variety of foods?

Picky eaters are going through a normal developmental stage, exerting control over their environment and expressing concern about trusting the unfamiliar. Many picky eaters also prefer a “separate compartmented plate,” where one type of food doesn’t touch another. Just as it takes numerous repetitions for advertising to convince an adult consumer to buy, it takes most children 8-10 presentations of a new food before they will openly accept it.Rather than simply insist your child eat a new food, try the following:Offer a new food only when your child is hungry and rested. Present only one new food at a time. Make it fun: a game, a play-filled experience. Cut the food into unusual shapes. Serve new foods with favorite foods to increase acceptance. Eat the new food yourself; children love to...

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Top tips to promote healthy childhood eating

Top tips to promote healthy childhood eatingHave regular family meals. Knowing dinner is served at approximately the same time every night and that the entire family will be sitting down together is comforting and enhances appetite. Breakfast is another great time for a family meal, especially since kids who eat breakfast tend to do better in school. Cook more meals at home. Eating home cooked meals is healthier for the whole family and sets a great example for kids about the importance of food. Restaurant meals tend to have more fat, sugar, and salt. Save dining out for special occasions. Get kids involved. Children enjoy helping adults grocery shop, selecting what goes in their lunch box, and preparing dinner. It's also a chance for you to teach them about the nutritional...

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Nutrition for Children and Teens/HELPING YOUR KIDS DEVELOP HEALTHY EATING HABITS

Good nutrition is the bedrock of lifelong health, and it begins in infancy. Healthy eating can stabilize children’s energy, sharpen their minds, and even out their moods. Unfortunately, kids are bombarded by messages that can counteract your efforts. Between peer pressure and the constant television commercials for junk foods, getting children to eat well might seem more futile than fruitful.However, there are simple steps that parents can take to instill healthy eating habits in their kids, without turning mealtimes into a battle zone. By encouraging healthy eating habits now, you can make a huge impact on your children’s lifelong relationship...

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Some time saving tips for cooking quick healthy meals

Cook simple. Steam or sauté some veggies. Bake a sweet potato. Grill some fish or chicken. Simple cooking is a great way to keep things easy and quick. To make the food more interesting, you can add condiments, spices, and/or dressings to your food when you eat it. Individuals with different preferences can spice up their food in their own unique way. This is great for families. Prepare food ahead of time. This will allow you to have easy access to items that you can add to your meals. Chop veggies ahead and store them in containers in the fridge. Hard-boil some eggs for breakfast. Package meal sized portions to grab and take with you for lunch. Cook more than you need for one meal. It’s great to have leftovers that can be used for a quick and easy lunch or dinner the next day. Also,...

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Some basic tips for making your favorite meals healthier include:

Decrease the meat and increase the vegetables called for in stews and casseroles. Choose whole-grain versions of pasta and bread; substitute whole-wheat flour for bleached white flour when you bake. Serve imaginative whole-grain side dishes like bulgur or kasha instead of white rice or pasta. Cook with less fat by using non-stick skillets. Blot all fried meats on paper towels. Or better yet, try baking instead of frying. Avoid cooking with soy or Worcestershire sauce and products that contain monosodium glutamate (MSG). Use garlic or onion powder instead of garlic or onion salt, and use unsalted or low-salt vegetable broths and products. Buy reduced-fat cheese or use mozzarella, which is naturally lower in fat. In recipes calling for milk or cream, substitute reduced fat versions or try using...

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Healthy Snacks

A healthy diet can include snacks. Some people actually do better when they eat three small meals plus a couple healthy snacks throughout the day. Snacks can help keep our blood sugar level more even, giving us steady energy instead of the more common highs and lows in...

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Fruit Crisp

This recipe can be made using many different types of fruits or combinations of fruits. Not only does fruit taste great because of its natural sweetness, but depending on the type can also offer vitamins, minerals, anti-oxidants, and fiber. Favorites for crisps are apples in the fall, strawberries in the spring, and peaches in the summer.Fruit ingredients:5 - 6 cups of fruit, cut into chunks Sweetener – honey, maple syrup, agave nectar or sugar (adjust the amount depending on the sweetness of the fruit. For example, when using sweet apples you can omit altogether, but with something like rhubarb you will want about ½ cup.) 2 - 3 tbsp. corn starch or arrowroot Place fruit into a 9x9 baking dish (or 9x12 depending on amount of fruit) and mix in remaining ingredients. Set aside.Topping ingredients:1/3...

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Lean & Juicy Hamburgers

Grass-fed beef contain higher concentrations of Beta-carotene, increased levels of omega-3 fatty acids, a more desirable omega-3:omega-6 ratio, and higher levels of conjugated linoleic acid (CLA or polyunsaturated fatty acids), all substances that are reported to have favorable effects on our health.Ingredients:1 pound lean ground meat (i.e. grass-fed beef or buffalo) 2 eggs 1/4 cup onion, chopped 1/2 cup bread crumbs 1/2 cup oatmeal with hot water added to the cup (just enough to fill up the cracks) 2 Tbsp. raisins (optional) 2 Tbsp. walnuts, broken into pieces (optional) 1/2 tsp salt Fresh ground pepper Directions:Mix all ingredients in a large bowl. Form into patties. Heat a frying pan to medium to medium high and add 1 Tbsp. olive oil. Add patties and cook at medium heat until side is...

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Bean Burgers

Bean BurgersBlack beans are extremely high in cholesterol lowering fiber. They also are comparable to grapes and cranberries for their anti-oxidant properties. When eaten with whole grains, such as brown rice, they make a virtually fat-free complete protein.Ingredients:1 16 oz. can of black beans, mostly drained & mashed until smooth (other beans work, too) 1 egg beaten 1/2 cup bread crumbs 1/4 cup onion, chopped 1/4 cup low-fat cheese Dash of salt 1/2 tsp. cumin (optional) Directions:Mix all ingredients together. Form into patties and place on a slightly greased cookie sheet (or onto a frying pan or skillet). Broil (or fry) until one side is brown & slightly crisp. Carefully flip and broil (or fry) the other side until also brown & slightly crisp. Enjoy with all the usual hamburger...

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Healthy lunch recipes

Lunch is often a rushed meal due to our busy work schedules and it is often eaten out. But lunch can be a very easy meal to prepare yourself if you plan ahead a little bit. Things like sandwiches or leftovers from dinner make quick, easy and healthy meals for lunc...

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Healthy dinner recipes

Healthy dinner recipes Dinner is typically the largest meal in the U.S. It can feel overwhelming to come home from work and still need to prepare a meal for yourself and your family. Thankfully there are a number of ways to make cooking dinner at home quick, easy, tasty, and fun. First, you can think of the time as an activity that brings the family together. Get the kids involved in helping prepare the meal. They can do things like washing and tearing up vegetables and measuring out ingredients. Chop vegetables ahead of time over the weekend or on a night when you have more time and energy. Store them in containers in the fridge...

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Nut Butter Banana Toast

Nut Butter Banana ToastThis simple breakfast gives you a nutritious mixture of whole grains, protein and fruit, plus it tastes great. Simply spread a whole grain toast with your favorite nut butter and cut slices of banana on t...

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Oat Pancakes

Oat PancakesAdapted from a recipe by Deborah Madison in Vegetarian Cooking for EveryoneOats are a good source of vitamin A, riboflavin, folate, calcium, phosphorus and selenium, as well as thiamin, niacin, vitamin B6, iron and manganese. Ingredients:1½ cups rolled oats 1½ cups plain low-fat yogurt plus 1/2 cup milk 2 eggs 1 tsp. vanilla 1 Tbsp. sweetener (i.e. maple syrup, brown sugar, or agave nectar) 1/4 cup olive oil dash of salt 1/2 cup whole wheat or spelt flour (or any other flour) 1/2 tsp. baking soda Dash of nutmeg (optional) 1 tsp. cinnamon (optional) Directions:Stir together oats and yogurt mixture. Let stand for 5 to 10 minutes. Add eggs, vanilla, sweetener and oil. Mix well. Add dry ingredients and mix well. Heat a skillet or griddle to medium heat. Pour 1/4 cup of batter onto...

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Veggie Scramble or Omelet

Veggie Scramble or OmeletEggs have riboflavin, vitamin B12 and phosphorus, and are a very good source of protein and selenium. Ingredients:2 eggs (or 1 egg & 1 egg white) 2 Tbsp. liquid (i.e. milk, rice beverage, or water) 1/4 cup veggies of your choice 1 tsp. olive oil (1 tsp. more for an omelet*) 2 Tbsp. onion, diced (optional) Dash of salt & pepper Directions:Break eggs into a bowl, add liquid and whisk eggs. Set aside. In a small frying pan add 1 tsp. oil and when it’s at a medium heat add the onions. Sauté onions for a couple minutes, until they are translucent and soft. Add other veggies and sauté for another 5 minutes or until the veggies are cooked how you like them. If making a scramble, pour the egg mix into the pan with the veggies and gently stir until the eggs are done. Add...

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Apple Cinnamon Oatmeal

Apple Cinnamon OatmealApples are naturally sweet, helping to curb our cravings for sweets in a natural way. They have fiber and Vitamin C. Cinnamon has many beneficial properties, including a mild anti-inflammatory effect, anti-microbial properties (helps stop the growth of bacteria as well as fungi), better blood sugar control, the odor boosts brain activity, and is an excellent source of manganese. Ingredients:1/3 cup rolled oats (or steel cut oats*) 2/3 cup liquid (1 cup liquid for steel cut oats*) 1/2 an apple cut into small pieces 1/2 tsp. cinnamon Dash of salt Directions:Add all ingredients to a small pot. Bring to a boil, then turn down to a simmer and cook until soft, about 5 to 7 minutes (about 20 minutes for steel cut oats*). * Steel Cut Oats are a much heartier cereal. They...

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Healthy Recipes Making Fast, Healthy, and Delicious Meals

In today's fast-paced culture, the prospect of planning, cooking, and savoring a home-cooked meal can seem daunting. The "quick-and-easy" way of life full of microwaves, fast-food restaurants, and packaged meals easily overshadows the importance of cooking and preparing food the old fashioned way: at home in your own kitchen. But the convenience comes with a price. Many prepared foods, whether from the drive-thru or a microwave-safe package, contain a myriad of unhealthy ingredients. In addition, many of us have been put on special diets to address specific health concerns ranging...

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10 Healthy Eating Tips

Healthy eating tip 1: Set yourself up for success  To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think. Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become...

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