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Posts Tagged ‘family meals’

Spaghetti squash is a vegetable that can be used in place of traditional spaghetti pasta with your favorite sauce. It is full of folic acid, potassium, beta carotene, fiber, and Vitamins A and C – with a one cup serving coming in at 42 calories, versus the almost 200 calories a traditional cup of pasta contains. 

Spaghetti squash is an oblong winter squash that is ivory-yellow in color and weighs 2 to 3 pounds. A mature squash will be 4 to 5 inches in diameter and about 8 to 9 inches long with rounded ends. When selecting squash, look for a hard rind, free of bruises, and heavy in comparison to others. Squash can be stored at a mild temperature (50 – 60 degrees) for up to 6 months.

To prepare spaghetti squash, cut the squash in half lengthwise, and scrape out seeds. Place cut side down on a roasting pan in a 375 degree F oven for 45 to 60 minutes. Hull will be soft to the touch and beginning to brown when ready. Let cool about 30 minutes and spoon squash strands out, separating to form spaghetti like strands. Microwaving is also an option – place cut squash in a glass dish (cut side down) with ½ inch of water and microwave for 10 to 12 minutes. Cool and remove squash strands.

Try serving your spaghetti squash with a Roma tomato sauce or your favorite jar sauce for a quicker meal. Ohio State University Heart Hospital has a wonderful Oven Roasted Spaghetti Squash with Roma Tomato Marinara if you are looking for an option. To see a video of how to prepare spaghetti squash go to http://go.osu.edu/spaghettisquash.

Let us know your favorite way to eat spaghetti squash!

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County.

Sources:

The Ohio State University Heart Hospital, https://wexnermedical.osu.edu/

University of Illinois Extension, http://web.extension.illinois.edu/ccdms/facts/140218.html

Michigan State University Extension, http://msue.anr.msu.edu/news/spaghetti_squash_also_called_vegetable_spaghetti

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Many people forget how important it is to start your day with a fueling breakfast. We often forget to include this meal due to lack of time and planning around hectic schedules. One versatile breakfast item that my family and I enjoy is a veggie egg muffin. This simple dish has fresh ingredients, is easy to make with only a few ingredients, and is packed with protein from the eggs and fiber from its veggies. One large egg has 6 grams of protein, including essential amino acids and only 70 calories. Eggs also provide a rich source of vitamin D, phosphorus, riboflavin and selenium. Additionally, eggs are very economical to make; one egg has an average cost of approximately 8.5 cents in today’s market.    .

Vegetable Egg Muffin on a Plate

Veggie Egg Muffins

I like to make many versions of this recipe, depending on what I have available in my refrigerator. I always start with 10-12 eggs, and add milk and various veggies on hand. I also add additional spices to enhance the flavor. Spices include fresh garlic (or garlic powder), onion powder, parsley flakes, and sometimes fresh or dried basil.

Here is an egg muffin recipe that I would to share to get started. This can be modified based on your veggie preferences and items you have on hand.

Veggie Egg Breakfast Muffins
Prep: 10 minutes
Cook: 25 minutes
Yield: 12 muffins

Ingredients

  • 12 large eggs
  • ¼ cup nonfat milkEggs in a bowl. Peppers, onion, spinach, broccoli, and mushrooms on cutting board
  • 1 cup chopped fresh spinach
  • ½ cup shredded cheese
  • ½ cup diced onions
  • 3 medium-size mushrooms
  • ½ cup broccoli
  • 2 peppers, diced
  • 1 tsp garlic powder
  • Cooking Spray

Instructions
Preheat the oven to 350°F. Grease a muffin pan with cooking spray.

In a large bowl, whisk together the eggs, nonfat milk and ½ teaspoon pepper. Stir in the spinach, broccoli, mushrooms, diced peppers and onions. After vegetables are mixed together, add your cheese to the bowl.Egg mixture with veggies in a bowl

Divide the mixture evenly between the 12 muffin pan cups and bake the muffins for 20 to 25 minutes, or until the egg is fully cooked. Remove the muffins from the oven and let them cool for 5 minutes in the pan then use a knife to loosen the muffins from the cups.
*Adapted from Just a Taste

These healthy egg muffins taste good by themselves, but I often will make it into an egg sandwich to add more fiber. I start with a whole grain sandwich thin, and then add guacamole, taco sauce, 1 slice of cheese, and sometimes a thin slice of deli turkey. After I’ve assembled my sandwich, I warm it up in the microwave for about 30-45 seconds. This is a great sandwich to start the day. They can be made the night before and put in a sandwich bag for a quick grab-and-go breakfast or afternoon snack. My husband likes to have it as a mid-afternoon pick-me-up snack.

If they will not be used in 5 days, plan to put them in the freezer for a later date.

Why not give it a try this week, and leave a reply in the comment box below to share other ideas for a healthy breakfast egg muffin.

Resources:
http://www.eggnutritioncenter.org/egg-nutrition-basics/

http://www.aeb.org/news-trends/incredible-breakfast-trends/new-consumer/millennial-evolution

https://www.justataste.com/healthy-breakfast-egg-muffins-recipe/

 

Written by:  Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, zies.1@osu.edu and Shannon Smith, RD, LD, Program Coordinator IGNITE Grant, Ohio State University Extension, Wood County, smith.11604@osu.edu

Reviewed by:   Dan Remley, Field Specialist, Family & Consumer Sciences, Ohio State University Extension,   remley.4@osu.edu

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In Buckeye land it is time for football games, tailgating or viewing parties. With those parties often comes heavy snacking. Why not start the season off right by making the switch to healthier food choices for future parties?  We are each responsible for making a few food or drink choices for the next party that we host or attend to help everyone maintain a healthier (not heavier) diet. 

When you plan your party keep in mind that a few healthy options can go a long way in contributing to the health of all Buckeyes (or Bobcats, Bengals, Browns, Bearcats, Cavaliers, Flyers, Monsters, Zips, Falcons, Flashes, or your home town team).

  • Start your party prep by purchasing a medium size plate, I know those tray size plates seem like they should be wonderful, but often contribute to over-eating or waste (you take something, but don’t eat it).
  • Plan beverages so you can serve infused water rather than soda. Make ice cubes or rings out of fruit in your team colors.
  • Switch burgers to leaner meats and serve them on whole grain slider buns. The bun switch alone can save you 180 calories.
  • Always serve fresh veggies and fruits with a low-fat dip.
  • Serve pizza with vegetable or fruit toppings; limit the extra meats and cheeses. If you are making your own consider a whole grain crust.chili-2
  • Modify your chili to include 2 types of beans, turkey sausage, diced sweet potatoes, and chopped peppers.
  • Serve quesadillas on whole grain tortillas, filled with chopped vegetables and low fat cheese.
  • Serve grilled chicken breasts or lean pork loins.
  • Switch your chips or pretzels to baked, veggie, or whole grain.

Don’t forget to be food safe at your tailgate or party too! Use coolers or tubs of ice to keep cold food cold on those first warm fall games. Ensure that grilled meats reach safe temperatures by using a meat thermometer: ground beef or ground pork should reach 160 degrees, all poultry 165 degrees, and steaks or chops 145 degrees.

We can’t wait to hear what you will be serving at your next tailgate. If you are looking for ideas here are a few http://go.osu.edu/healthtailgate. Comment with your healthy tailgate tip or recipe.

Sources:

Alabama A & M, Auburn University: http://news.aces.edu/blog/2016/10/05/host-healthy-tailgate-season/

University of Washington, https://www.washington.edu/wholeu/2014/09/30/healthytailgatefoods/

Vanderbilt University Medical Center, https://news.vanderbilt.edu/2014/10/09/vanderbilt-health-educator-offers-tips-for-healthy-tailgating/

Army HEALTH, http://blog.armyhealth.pbrc.edu/post/Healthy-Tailgating

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer:  Pat Brinkman, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fayette County.

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It is no secret that drug abuse is running rampant in Middle America. Over half a million Americans die every year from overdoses, accidents, illness, or other poor choices. I live in southern Ohio, an area that has been over whelmed with the opiate epidemic. I recently had the opportunity to attend an “Ohio State University Conversation on the Opioid Crisis” where I learned some things that we can all do to prevent the spread of drug abuse in our own communities. Here are a few things you can do to prevent drug use: family-eating

  • Have regular discussions with your children about the risks of drugs and alcohol. These discussions have been shown to result in a 50% reduction in use (Who knew?).  Be consistent, talk about the law, listen to what your children have to say, and control your emotions as you talk with them.
  • Have dinner together as a family – four or more times per week if possible. Research shows that teens who eat meals with their family are less likely to try tobacco, marijuana, alcohol, and other drugs. Use mealtime as a chance to find out what your children are up to, who their friends are, what is going on at school, and to encourage improving grades and school work. Make conversation at mealtime positive and encouraging. Turn off the TV, put cell phones away, and take out earbuds so everyone can talk and listen.  (As a side benefit, if you prepare some of these meals together you will save money and teach your children to cook.)
  • Encourage children to be involved in extracurricular activities – sports, music, church activities, 4-H, Scouts, clubs, or volunteering. Not only should you encourage your child to be busy doing positive activities, but know where they are, who they are with, and when they will be home.
  • Decrease opportunities for exposure to addictive substances. Keep medication where children won’t happen upon it. When you finish taking the pain medication you were given after surgery, dispose of any that is left. Discuss this with older family members as well.  Literacy about medications and medication safety is key.
  • Set an example for children. Use prescription drugs properly, don’t use illegal drugs, never drink and drive, and if you drink, drink in moderation. If you used drugs in the past, explain the problems that it may have caused for you or other family members. Discuss why you wouldn’t choose to do drugs now.
  • Remember you are the parent! Monitor your child’s TV and Internet viewing, games they are playing, music they are listening to or purchasing, maintain a curfew, make sure adults are present when teens are hanging out and check in with them when they get home from school, and keep track of their school work (they give us access to those grades on the Internet for a reason). Recognize children for the positives – did they raise a grade, achieve a PR (personal best) in running or swimming, or finish all their chores without nagging? If they did, let them select the Sunday lunch meal, the movie you are watching together, or a new game to play together.

Parents and grandparents can have a powerful influence on protecting children from drug use and abuse. Take advantage of opportunities to talk about the risks of drugs and alcohol, and set an example for your own children and their friends. Volunteer to drive your child and their friends/teammates to events, or allow your child to invite a friend for family dinner on the weekend. When you have these opportunities – ask questions and listen, without criticism.

Sources:

Drug Free New Hampshire, http://drugfreenh.org/families

Start Talking Ohio, http://www.starttalking.ohio.gov/

National Center on Addiction and Substance Abuse, http://www.centeronaddiction.org/

United States Food and Drug Administration, How to Dispose of Unused Drugs, http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm101653.htm

National Institute of Health, National Institute on Drug Abuse, https://easyread.drugabuse.gov/sites/default/files/EasyToRead_PreventDrugUse_012017.pdf

Writer: Lisa Barlage, Extension Educator, Family and Consumer Science, Ohio State University Extension, Ross County, barlage.7@osu.edu.

Reviewer: James Bates, Assistant Professor/Field Specialist, Family Wellness, Ohio State University Extension, bates.402@osu.edu.

 

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veggiegirl2

According to MyPlate.gov, snacks can help kids get nutrients needed to grow.  This blog will show some ideas to help you make creative snacks with veggies & fruits. By making food fun, you may encourage your child to try something new. If possible, involve your child in food preparation or cooking. Kids like to try their creations!

Concerned about the cost of fresh vegetables and fruits? Select vegetables & fruits when they are “in season” or on sale. Make sure to buy enough, but not too much where you end up throwing it away.

  • Winter “In Season” vegetables & fruits include kiwi and citrus fruits like tangerines, clementines, oranges and grapefruit.
  • Spring “In Season” vegetables & fruits include snow peas, broccoli, greens, asparagus, strawberries and spinach.
  • Veggies & fruits that are readily available “year round” include bananas, celery, carrots, apples, potatoes & onions.

Here are some recipe ideas to try:

    • Veggie Kid. Add light ranch dip for the face of the kid and make the body out of vegetables & fruits you may have on hand.
    • Cheese and Crackers. Try the convenience of single serving string cheese and pair it with whole wheat crackers. To ramp up the veggies, add a few carrot sticks or apple wedges.
    • Make a fun “character” fruit tray. Easy and fun! The eyes in this fruit tray are hardboiled eggs. Watch the children “gobble” up the fruit.

Need more inspiration? Try these:

elmofruit

  • Apple Smiles made with peanut butter and raisins.
  • Fruit Kabobs. Use your favorite fruits for this fun snack!
  • Crunchy Berry Parfait. Use your favorite fruits in this easy favorite.
  • Cowboy Caviar. A favorite of adults and kids alike! Serve with whole grain chips, fill celery sticks or top a salad with this tasty salsa.

Remember that some children don’t like foods that are mixed up. If this is the case, serve them individually.

Final Tips:

  • Make it easy to choose add-ins. Try hummus, creamy vegetable dip made with yogurt, or applesauce with a little “crunch” (granola or cereal) and cinnamon.
  • Let them pick a new vegetable or fruit to try if you take them grocery shopping.

What ideas do you have to add more veggies & fruits to your day? Post your ideas in the comment section.

Sources:

Iowa State University Extension and Outreach (2017). Spend Smart. Eat Smart. http://extension.iastate.edu

USDA (2016). MyPlate snack tips for parents. MyPlate, MyWins. www.choosemyplate.gov

USDA What’s Cooking? Recipe Finder available from https://whatscooking.fns.usda.gov/

Photo credits:

Jennifer Driesbach, driesbach.2@osu.edu

Michelle Treber, treber.1@osu.edu

Writer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Reviewer: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin county, lobb.3@osu.edu

 

 

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Does your family regularly eat together?  December 3 (Dine-In Day) is a good time to start or make it a habit to share a meal together as a family.  Sharing a meal can
happen at any time during the day, breakfast, lunch orfamily meal
dinner.   Try to make it a healthy meal by following My Plate.   You don’t have to prepare all or any of the food for the meal, it could be take-out food or even eating at a restaurant. The most important part is sitting down together at the table. Turn off television, phones, screens or other distractions and talk together.

Eating together as a family has been shown to provide benefits to your child in recent research by Musick and Meier.  These benefits are just from eating healthy meals together:

  • 35% are less likely to develop eating disorders
  • 24% are more likely to eat healthy
  • 12% are less likely to become overweight
  • The family will feel the benefits of closeness and comfort which provides                         stability.
  • Other researchers found children are less likely to develop depression symptoms and have less delinquency.

Past research showed additional benefits but didn’t account for other family factors.  The following benefits will continue to develop in many children but can not be associatfamily-eating-at-the-table-619142_640ed due only to family meals:

  • Children are more likely to have better mental health and avoid substance use and delinquency.
  • Children have greater academic achievement.
  • Children show improved psychological well-being.
  • The family has more positive interactions.

Here are some recommendations of getting started having family meals or keeping it a priority:

  1. Choose a meal or different set of meals you will share together as a family.
  2. Set a goal of sharing a family meal at least three times a week.
  3. Realize your family will gain closeness and comfort as they eat meals together.  This can provide some stability for your children, especially during times of turmoil.
  4. Make sure the time is quality time by turning off television, phones, screens and other distractions. Ask your children questions and talk together.  Make it a happy time together, no criticism or complaining.

Commit to participating in “Dine In” Day by clAAFCS_Day_Logo_2015ouicking on this link http://www.aafcs.org/FCSday/index.html  and signing up. to participate. Take a picture of your family eating a healthy meal together and post on their Facebook page, Twitter, and/or Instagram using #FCSday and #healthyfamselfie.    Share your pictures with me on Twitter at #93brinkman and post on our Live  Healthy Live Well Facebook page.

Author:  Pat Brinkman, Extension Educator Family and Consumer Sciences, Ohio State University Extension Fayette County

Reviewer:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County

References

American Association of Family and Consumer Sciences, (2016).  “ Dine-In” With Us!  Available at http://www.aafcs.org/FCSday/index.html

Cook, E. and Dunifon, R. (2016). Do Family Meals Really Make a Difference?  Cornell University.  Available at http://www.human.cornell.edu/pam/outreach/upload/Family-Mealtimes-2.pdf

USDA, Choose My Plate, (2016).  Start with Small Changes, Available at https://www.choosemyplate.gov/start-small-changes

 

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We are at a point in our life where all our children are adults and moving out on their own. As they leave my home, one hope is that they appreciated the importance of family meals. Family meals go beyond the food that is prepared and consumed.  A great fact sheet from University of Flopink reciperida Extension used the letters in the word RECIPE to breakdown the importance of effective communication that family meals can provide.  Communicating with everyone in the family about healthy eating and the importance of physical activity is a great idea!  As attention increases over childhood weight issues and obesity, these discussions gain more significance.

The article breaks down each letter in the word RECIPE.  Each letter and an accompanying description follow:

– Reflective Listening

E – Encouragementrecipe

– Compromise and Cooperation

– “I”-messages

P – Practice

E – Engagement

The “R” is for Reflective listening, the vital skill of actively listening to those who are speaking.  Someone who is actively listening may ask questions, restate what was said, and understand or put themselves in other person’s shoes.  To a child’s statement of “I don’t want to eat that” a reflective listener might respond with a statement such as, “Sometimes it is hard to try new things”.

Encouragement, “E”, is appreciating what another has to say.  These responses may praise one another and offer supportive.  Encouragement helps keep the lines of communication open.

“C” doubly represents Compromise and Cooperation which allow family members to find solutions to conflict and disagreements.  When parents role model and encourage, “compromise and cooperation” conversations will likely lead to solutions that can be agreed upon by all.

“I” Messages are a s
pecific way of telling others how one feels.  An “I” message communicates to another how his or her behavior causes you to think or feel.  An example of an “I” message would be “I feel badly when I cook a big meal and no one is home to eat it” as opposed to a “You” statement such as “I don’t like what you have made for dinner.  I’ll make something myself.”

Practice is for “P” the fifth letter in the RECIPE communication acronym.  Practice is needed for any new skill to become a habit.  Practice requires patience and effort.

The “E” in RECIPE stands for Engagement.  This is defined as the level of involvement of each family member in the communication process.  This requires giving others your full attention.

Once all the letters of the RECIPE communication technique are blended together effective communication can start to take place.  This requires time and patience but can lead to better health and wellness for everyone in the family.

Author: Liz Smith, M.S., RDN, L.D. Ohio State University Extension, Family and Consumer Sciences.

Reviewed by:  Cheryl Barber Spires, RD, LD, Ohio State University Extension, Family and Consumer Sciences.

Source: Family Nutrition: A RECIPE for Good Communication.  Retrieved from: http://edis.ifas.ufl.edu/fy1060.

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