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Family Meals Matter: Make family mealtime fun

03.10.11

Some recent research publicized by the British Psychological Society suggests that family meals help discourage picky eating. Kids are more likely to try new foods when they are involved in meal preparation or see adults enjoying the food.</p><p> Children have a natural curiosity about food so be sure to offer new foods at mealtime and eat them yourself. Never force your child to eat; it is important to make mealtime a pleasant experience, not a time for discipline or arguing about problems at school or work.</p><p> Make family mealtime fun this week! Get the whole family involved in preparing personalized Pita Pizzas, Basil Green Beans and Super Good Pudding. Continue to Eat Better, Eat Together all week long with fun family-meal recipes like Silly Spaghetti Casserole, Cheeseburger Meatloaf, Kale Chips and Caramel Flan with Mangoes.</p><p> Visit Facebook to take the Eat Better, Eat Together family meal pledge and follow the Twitter hashtag #EatBetter2Gether for family meal updates. Then register at MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.</p><p> "Family Meals Matter" features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family nutrition and meal-planning website, Meals Matter, maintained by registered dietitian moms with Dairy Council of California.</p><p> SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)</p><p> PITA PIZZAS</p><p> 1 cup super quick chunky tomato sauce (or prepared tomato sauce)</p><p> 1 cup grilled boneless, skinless chicken breasts, diced (about 2 small breasts)</p><p> 1 cup broccoli, rinsed, chopped and cooked</p><p> 2 tablespoons grated Parmesan cheese</p><p> 1 tablespoon fresh basil, rinsed, dried and chopped (or 1 teaspoon dried)</p><p> 4 6-inch whole-wheat pitas</p><p> BASIL GREEN BEANS</p><p> 4 cups frozen French-style green beans</p><p> 4 teaspoons butter or margarine</p><p> 1 teaspoon dried basil</p><p> 1 teaspoon lemon-pepper seasoning</p><p> Salt to taste, optional</p><p> SUPER GOOD PUDDING</p><p> 4 cups 1 percent low-fat milk</p><p> 2 packages (4 serving size) vanilla pudding</p><p> 1 cup 1-inch low-fat brownie pieces</p><p> 2 cups sliced strawberries</p><p> 1 cup blueberries</p><p> FEATURED FAMILY MEAL LINKS</p><p> Pita Pizzas</p><p> http://www.MealsMatter.org/recipes-meals/recipe/94215</p><p> 1 cup super quick chunky tomato sauce (available on MealsMatter.org OR use prepared tomato sauce)</p><p> 1 cup grilled boneless, skinless chicken breasts, diced (about 2 small breasts)</p><p> 1 cup broccoli, rinsed, chopped and cooked</p><p> 2 tablespoons grated Parmesan cheese</p><p> 1 tablespoon fresh basil, rinsed, dried and chopped (or 1 teaspoon dried)</p><p> 4 6-inch whole-wheat pitas</p><p> Preparation</p><p> 1. Preheat oven or toaster oven to 450 degrees.</p><p> 2. For each pizza, spread one-quarter cup tomato sauce on a pita and top with one-quarter cup chicken, one-quarter cup broccoli, one-half tablespoon Parmesan cheese and one-quarter tablespoon chopped basil.</p><p> 3. Place pitas on a nonstick baking sheet and bake for about 5-8 minutes until golden brown and chicken is heated through. Serve immediately.</p><p> Cook's notes: Keep ingredients on hand for older children to make pita pizzas for themselves. Younger children can help top their own personal pizzas.</p><p> Basil Green Beans</p><p> http://www.MealsMatter.org/recipes-meals/recipe/7801</p><p> 2 cups frozen French-style green beans</p><p> 2 teaspoons butter or margarine</p><p> 1/2 teaspoon dried basil</p><p> 1/2 teaspoon lemon-pepper seasoning</p><p> Salt to taste, optional</p><p> Preparation</p><p> Combine all ingredients in a saucepan. Cover and bring to a boil. Reduce heat; simmer for 6-8 minutes or until beans are tender</p><p> Super Good Pudding</p><p> http://www.MealsMatter.org/recipes-meals/recipe/14340</p><p> 4 cups 1 percent low-fat milk</p><p> 2 packages (4 serving size) vanilla pudding</p><p> 1 cup 1-in. low-fat brownie pieces</p><p> 2 cups sliced strawberries</p><p> 1 cup blueberries</p><p> Preparation</p><p> Add milk to pudding mix and prepare according to directions on box (instant pudding may be substituted). Place half of the brownie pieces on the bottom of a medium glass bowl and layer with half of the vanilla pudding, 1 cup of strawberries and 1/2 cup of blueberries. Repeat layers with remainder of ingredients. Serve immediately or cover and refrigerate.</p><p> Cook's notes: If berries are not in season, you can also substitute frozen berries, thawed.</p><p> Other Featured Recipes</p><p> Cheeseburger Meatloaf</p><p> http://www.MealsMatter.org/recipes-meals/recipe/25013</p><p> 1/2 cup ketchup, divided</p><p> 1 egg</p><p> 1/4 cup dry bread crumbs</p><p> 1 teaspoon onion powder</p><p> 1 pound lean ground beef</p><p> 2 teaspoons prepared mustard</p><p> 2 teaspoons dill pickle relish</p><p> 6 slices American cheese</p><p> Preparation</p><p> In a bowl, combine 1/4 cup ketchup, egg, bread crumbs and onion powder.</p><p> Crumble beef over mixture and mix well.</p><p> On a large piece of waxed paper, pat beef mixture into a 10-in x 6-in rectangle. Spread remaining ketchup over meat to within 1/2 in. of long sides and 1-1/2 in. of short sides. Top with mustard and relish.</p><p> Place four cheese slices on top; set aside remaining cheese.</p><p> Roll up loaf, jelly-roll style, starting with a short side and pulling away waxed paper while rolling.</p><p> Seal seams and ends well. Place loaf, seam side down, in a greased 11-in. x 7-in. x 2-in. baking pan.</p><p> Bake at 350 degrees for 45 minutes or until meat is no longer pink and a meat thermometer reads 160 degrees. Cut the reserved cheese slices in half diagonally; place on top of loaf. Return to the oven for 5 minutes until cheese is melted. Let stand for 10 minutes before slicing.</p><p> Carmel Flan with Mangoes</p><p> http://www.MealsMatter.org/recipes-meals/recipe/12529</p><p> 1/3 cup sugar</p><p> 3 beaten eggs</p><p> 1 1/2 cups milk</p><p> 1/3 cup sugar</p><p> 1 teaspoon vanilla</p><p> Fresh mango slices or other fresh fruit</p><p> Preparation</p><p> In a heavy, medium skillet place 1/3 cup sugar. Cook over medium-high heat until sugar begins to melt (do not stir); shake skillet occasionally to heat sugar evenly. Reduce heat to low and cook until sugar is melted and golden brown; stir as necessary after sugar begins to melt. Pour caramelized sugar into an 8-inch quiche dish. Tilt dish to coat bottom. Let stand 10 minutes.</p><p> Combine eggs, milk, 1/3 cup sugar, and vanilla. Beat until well combined. Place quiche dish in a 13x9x2-inch baking pan on the oven rack. Pour egg mixture into prepared quiche dish. Pour boiling water into the baking pan around quiche dish to a depth of 3/4 inch. Bake in a 325 degree Fahrenheit oven for 20 to 25 minutes or until a knife inserted near the center comes out clean.</p><p> Carefully lift quiche dish from water. Transfer to a wire rack. Serve warm or cool completely and cover and chill up to 24 hours. Loosen edge of dish with a spatula or knife, slipping point of spatula down sides to let air in. Invert onto a serving platter. Garnish with mango slices or other fresh fruit.</p><p> Silly Spaghetti Casserole</p><p> http://www.MealsMatter.org/recipes-meals/recipe/15273</p><p> 8 ounces dried spaghetti (whole wheat for better nutrition)</p><p> 1/4 cup egg substitute</p><p> 1/4 cup finely shredded Parmesan cheese</p><p> 1/2 of 10-ounce package frozen cut spinach, thawed</p><p> 3/4 pound turkey or lean ground beef</p><p> 1/3 cup chopped onion</p><p> 4 cups spaghetti sauce</p><p> 3/4 cup shredded part-skim mozzarella cheese (3 ounces)</p><p> 1 green, red or yellow bell pepper</p><p> Nonstick cooking spray</p><p> Preparation</p><p> 1. Preheat oven to 350 degrees Fahrenheit. Spray an 8-inch square baking dish with non-stick cooking spray.</p><p> 2. Cook spaghetti according to package directions, omitting salt and oil; drain. Toss with egg substitute and Parmesan cheese. Place in bottom of prepared baking dish.</p><p> 3. Drain spinach in colander, pressing out excess liquid. Spray large nonstick skillet with cooking spray.</p><p> 4. Cook turkey (or ground beef) and onion in skillet over medium-high heat until meat is lightly browned, stirring to break up meat. Drain off any fat.</p><p> 5. Stir in spinach. Stir in spaghetti sauce. Spoon on top of spaghetti mixture in dish.</p><p> Sprinkle with mozzarella cheese. Use small cookie cutter to cut decorative shapes from bell pepper. Place on top of cheese in baking dish. Cover with foil. Bake 40 to 45 minutes or until bubbling. Let stand 10 minutes. Cut into squares and serve.</p><p> Cook's notes: Make two casseroles at a time so you have one to serve, and one to freeze and reheat later.</p><p> Kale Chips</p><p> http://www.MealsMatter.org/recipes-meals/recipe/83697</p><p> 1 bunch kale (5 cups, chopped)</p><p> 1 tablespoon olive oil</p><p> 1 teaspoon Kosher salt</p><p> Preparation</p><p> 1. Preheat an oven to 350 degrees Fahrenheit.</p><p> 2. Line a noninsulated cookie sheet with parchment paper.</p><p> 3. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces.</p><p> 4. Wash and thoroughly dry kale with a salad spinner.</p><p> 5. Drizzle kale with olive oil and sprinkle with salt.</p><p> 6. Bake until the edges brown but are not burnt, 10 to 15 minutes.</p><p> Cook's notes: Try using flavored salts to give these chips different flavor.

Source: Kansas City Star

1 teaspoon Worcestershire sauce

04.10.11

Yield: 8 servings

1 1/2 pounds russet or Yukon gold potatoes, peeled and cut into 1/2-inch pieces

2 tablespoons canola or vegetable oil

1 cup chopped onion

2 carrots, peeled and finely diced

2 cloves garlic, minced

1 1/2 pounds lamb stew meat

1 3/4 teaspoons kosher salt, divided

3/4 teaspoon freshly ground black pepper, divided

2 tablespoons all-purpose flour

2 teaspoons tomato paste

1 cup chicken broth

1 teaspoon Worcestershire sauce

2 teaspoons fresh rosemary, chopped (2 sprigs)

1 teaspoon fresh thyme leaves

1/4 cup half-and-half

4 tablespoons ( 1/2 stick) unsalted butter

1 large egg yolk Source: STLtoday.com