Monday Message From February 27th

Chicken Pot Pie Bundles

by Janice Bissex, MS RD

Everyone will love this comfort food classic with a fun new twist! Delight your diners with creamy Chicken Pot Pie Bundles, perfect for a winter night.

Ingredients

1 ½ tablespoons canola oil, divided
1 large carrot, peeled and cut into ¼-inch dice (about 1 cup)
½ small onion, cut into ¼-inch dice (about ½ cup)
2 cloves garlic, minced
1 pound boneless, skinless chicken breast halves, cut into ½-inch dice
2 teaspoons chopped fresh tarragon or ½ teaspoon dried tarragon
½ teaspoon kosher salt
Pinch of black pepper
1 cup all-natural chicken broth
4 teaspoons cornstarch
¾ cup frozen petite peas, thawed
¾ cup frozen corn kernels, thawed
2 tablespoons grated Parmesan cheese
12 egg roll wraps (NOT the smaller wonton wrappers)

Directions

1. Preheat the oven to 350°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently, until softened, about 5 minutes. Add the garlic, and cook 1 minute more.
2. Stir in the chicken, tarragon, salt and pepper. Cook until the chicken is no longer pink, about 5 minutes.
3. Place the broth and cornstarch in a bowl and whisk until well combined. Add to the skillet along with the peas and corn, and bring the liquid to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes.
4. To prepare the bundles, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 egg roll wrap into each cup, letting it extend over the sides.
5. Place a generous 1/4 cup of the chicken mixture into each wrap, and sprinkle the Parmesan cheese on top. Fold the corners up and over the top of the filling and press to seal the edges (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle.
6. Bake until golden and crisp,12 to 15 minutes. Cool slightly before eating.

Monday Message from February 20th

Time to Unplug!

by Jill Weisenberger, MS CDE RD

Ages: Toddler, Preschooler, Gradeschooler, Teen

Topics: Healthy Weight

 

What occupies your kids for more than six hours per day? TV, computer and video screens. Children spend on average almost 45 hours per week with media.That's more time than they spend with their parents! Even kids under age 2 watch one to two hours of television per day.

Too Much TV Linked to Obesity
Ungluing your kids from the TV set and other screens may help prevent and treat weight problems. Though TV and other screen time can be entertaining and even educational, too much is associated with being overweight or obese. One study found that children who spent more than eight hours watching TV each week at age 3 were more likely to be obese at age 7. Having a TV in their bedroom ups their chances of being overweight even more, says Amy Jamieson-Petonic, RD, spokesperson for the Academy of Nutrition and Dietetics and director of coaching at Cleveland Clinic. Fortunately, limiting TV and other screen time helps kids lose body fat and control their weight.
When kids—and adults too—sit in front of the TV, they're not burning up the extra calories they would if they played sports, rode bikes, walked dogs or did chores. Unfortunately, non-nutritious food and screen time seem to go together, boosting calorie intake. Researchers from the University of Liverpool note that food commercials influence kids to eat more unhealthful foods. Children who watch Saturday morning cartoons see 20 food commercials in just one hour, and 19 of them are for foods that aren't nutritious!

Kids Watching More TV
Chances are good that your kids are in front of screens more than you think they are. Do they watch TV while getting dressed? While eating breakfast or waiting for the school bus? Do they play handheld video games before dinner? Ask your kids about this. What you learn might be surprising.
Be sure to keep the TV off during dinner too. The whole family should focus on the food and the conversation. "Families that eat dinner together at least three to four times per week are healthier and maintain a better weight," explains Jamieson-Petonic.
These guidelines will help your family maintain just the right amount of screen time.

• Limit TV and other media to less than two hours per day for kids age 2 and older. Do not allow television viewing for children less than 2 years of age, according to recommendations by the American Academy of Pediatrics.
• Keep TV out of the bedrooms.
• With the exception of an occasional family movie and pizza night, keep television sets off while eating.
• Sit down with your kids to help them select the specific TV shows they'll watch, giving them some control and helping them make decisions. Watch with them when you can.

Monday Message from February 13th

Enjoy heart-healthy foods

Ages: Toddler, Preschooler, Gradeschooler, Teen
Topics: Heart Health, Dairy, Fats, Fruits, Grains, Proteins, Vegetables, Meal Planning, Energy Balance


What's the best way to share the love this Valentine's Day? A healthy heart. The month of February is not just for sweet treats and hugs—it's also dedicated to raising awareness of the leading cause of death in America: heart disease. Incorporate some of these ideas into your family's meals for a heart-healthy diet.

The key to heart health is eating foods low in saturated fat, trans fat, cholesterol and sodium, and high in omega-3 fatty acids and fiber. Eating a well-balanced diet will include a combination of whole grains, lean proteins, fruits and vegetables and low-fat dairy.

Saturated and trans fats are found in some meats, dairy products, baked goods and deep-fried and processed foods. Both types of fat raise your LDL—or "bad"—cholesterol level. Instead, eat more plant proteins, fish, poultry and low-fat dairy foods. Start cooking with oils high in monounsaturated and polyunsaturated fat instead of butter, margarine or shortening, which are high in trans fat.

Healthy Substitutions

Switch refined grains, like white rice or bread, with whole-grain options, such as brown rice and 100-percent whole-grain bread or pasta. Throughout the day, sip on water and limit sugary beverages by choosing fat-free milk and 100-percent fruit juices.

Next time you are at the grocery store, pick up some of these heart-healthy items:

Beans, peas and barley
Soybeans, other soy-based foods
Fruits and vegetables
Salmon, tuna, sardines and mackerel
Red grapes and purple grape juice
Nuts like almonds, walnuts, pecans and hazelnuts
Move It

Another way to reduce your risk of heart disease is to be active. Regular, moderate physical activity lowers blood pressure and helps your body control stress and weight. Be physically active in your own way, and start by doing what you can, at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. Encourage your family to take a walk after dinner or play a game of catch or basketball.

For more heart-healthy cooking tips and information on reducing your risk for heart disease, consult a registered dietitian in your area.

Monday Message from January 6th

Go for the fiber

By Jill Weisenberger, MS CDE RD

Fiber intakes are low among both children and adults, according to the Dietary Guidelines for Americans, 2010. This neglected nutrient might help prevent obesity, some cancers, type 2 diabetes and heart disease. Plus it's important for a healthy GI tract. Offer your kids at least two foods with fiber at each meal and at least one at each snack. You'll find great taste and plenty of fiber in whole-grains, fruits, vegetables, beans, peas, nuts and seeds. Whole-grain breakfast cereals, waffles, breads and crackers are a few more tasty ways to sneak in some fiber. Look for at least three grams of fiber on the package's Nutrition Facts Label.