Tasty Kids Nutrition Club Updates

I’m so far behind!

Here’s what we’ve been up to from January & February!  These kids are super smart, fun, creative and delightful.  I love spending Wednesday afternoons with them!

January –

Veggie Buddah Bowls Give these kiddos some ingredients and they create the most nutritious and eye-appealing dishes!  Carrots, quinoa, pinto beans, broccoli, celery, broccoli, and radishes were designed in amazing ways!  We talked about the food groups represented in their bowls and topped them with homemade lemon vinaigrette dressing.

February –

Sweet Potato Rosemary Fritters – Measuring, mixing, food processing, chopping and cooking on a griddle were all included in this week’s recipe.  Sweet potatoes rich in vitamin A and fiber were complimented by fresh chopped rosemary in these tasty treats.  Kids tried and enjoyed some new flavors and scents, too!

Red Fruit SmoothiesIn preparation for Valentine’s Day, we made smoothies with frozen cherries and strawberries, fresh spinach, unsweetened vanilla almond milk and ground flaxseed.  These were huge hits!

Strawberry Breakfast Creations – Keeping with the red-valentine theme, and taking advantage of a killer strawberry sale, the kids made breakfasts.  Giving them some confidence in making their own breakfast at home, they combined peanut butter, whole wheat frozen waffles and strawberries.  Their creations were incredible!

IMG_6941

Stay tuned for more Tasty Kids Nutrition Club!

To see previous classes from 2016, click here:

December, November, October, September

Freezer-to-Crockpot: Buffalo Chicken Chili

Huge thumbs up from my peeps….made delicious leftover lunches too! 

Hope you love it as much as we did!

Buffalo Chicken ChiliIMG_7079

Yield: 4 servings

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds ground chicken (or turkey)
  • 2 large carrots, peeled & chopped
  • 1 small onion, chopped
  • 4 celery ribs, chopped
  • 4 cloves garlic, chopped
  • 1 tablespoon smoked paprika
  • 2 bay leaves
  • 2 cups chicken broth
  • 1 cup hot buffalo wing sauce
  • 15-oz can tomato sauce
  • 15-oz can black beans, drained and rinsed
  • 15-oz can diced fire-roasted tomatoes, with juice
  • 2/3 cup blue cheese crumbles

Directions

  1. In a large pot, over medium-high heat, warm olive oil.  Add chicken and cook about 4 minutes.  Add carrots, onion, celery, garlic, paprika and bay leaf.  Cook until vegetables are slightly tender, about 7 minutes.
  2. Add chicken stock and stir to scrap up brown bits from bottom of pot.  Turn off heat.  Add hot sauce and stir well. Turn off heat and let cool down.
  3. In a 1-gallon plastic freezer bag, add tomato sauce and tomatoes.  Add chicken-vegetable mixture to bag (don’t forget to remove the bay leaf).
  4. Freeze for up to 4 weeks.  When ready to prepare, place bag contents in slow cooker and cook on low heat for 4-6 hours, until thoroughly warm.
  5. Serve warm with crumbled blue cheese on top.

Cheers, Jenn

Lemons: One Sheet Lemon Chicken-Cabbage-Carrot Dinner

Guys – I am ALL about the one-sheet pan dinner craze!  Only one pan to clean up?!  Yes, please!  This delectable dinner came together super quick, and used up 2 large lemons (bonus!).  By the way, we harvested ONLY 140 pounds of lemons this year….. last year was over 200 pounds.  So, still a ton to use, but definitely less than prior winters!

Hope you love this!

One Sheet Lemon Chicken Cabbage Carrot Dinner

Yield: 4 servings

Ingredients

  • 4 boneless skinless chicken breasts or thighs
  • 2 large lemons, juiced
  • 1/2 head green cabbage, cut into large slices
  • 3 large carrots, peeled and cut into large chunks
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 2 teaspoons Italian seasoning

Directions

  1. Preheat oven to 375 degrees.
  2. Cover baking sheet with aluminum foil.
  3. Arrange chicken, cabbage and carrots on sheet pan.
  4. Drizzle lemon juice and olive oil over chicken and vegetables.  Sprinkle with salt, garlic powder and Italian seasoning.
  5. Roast for 30-40 minutes, until chicken is no longer pink inside and vegetables are tender.

img_6962

 

February Theme Announcement

I’m super excited for the posts to come in February…. why?  Well, here in southern Arizona winter means CITRUS!  And, at our house, we are blessed to have a lemon tree that is extremely prolific!  So…. drumroll….. the blog theme for February is

LEMONS!

lemons

I’ll be sharing ideas for freezing, juicing, savory and sweet recipes…

and, I hope you enjoy them immensely! 

Stay tuned!

Cheers, Jenn

 

Prep: Bell Peppers

When these babies go on sale, or when I am lucky enough to get a haul from POW-WOW, I stock up on bell peppers!  Look at how many green bell peppers were included at one week’s POW-WOW distribution!  When you consider that green bell peppers are a good deal at 50-cents each, and usually run $1.00 each, this was an amazing deal!

img_6375

Even though my kiddo doesn’t care for them, my husband and I love them.  I like to have strips of fresh bell peppers ready for hummus dippers, salads and wraps.

img_6511

img_5733

And, if they are already cut into strips, weeknight fajitas are a breeze!  Here’s a recipe for Salmon Fajitas that your family will love!

img_6520

Stuffed bell peppers are easily prepped on the weekend to enjoy for dinners on busy nights as well.  Just stuff with your favorite beans, rice, quinoa, corn and salsa…. top with cheese if you like…. heat in a 350 F degree oven until the peppers are soft, about 30 minutes!

img_6519img_6524

Remember – prepping is your friend!  Take a little bit of extra time to optimize your meal planning and eat healthier in the end!

Cheers, Jenn

DrJ logo 4

 

Prep: 25 Make-Ahead Breakfasts

Guys – this is the post that I’ve been so excited to share with you!  So many ideas for make-ahead breakfasts are included here – and the best part – all from Registered Dietitian Nutritionists!  YES!

I’m dividing these recipes and links up between EGG-BASED and OAT-BASED.  I encourage you to try prepping a breakfast recipe this week.  See if you end up eating healthier in the mornings… see if you feel more energized… see if the prep ahead time investment is worth it!

Enjoy!!

make-ahead-egg-breakfasts

Ham & Egg Muffins from Jennifer Bowers, PhD, RD at DrJennBowersNutrition.com

Mini Spinach & Sweet Potato Frittata from Jodi Danen, RDN at CreateKidsClub.com

Baked Butternut Squash French Toast from Amy Gorin, RDN at AmyGorin.com

Egg & Broccoli Cheddar Cheese Bites from Tracy Brenner, RDN at TriadtoWellness.com

Salsa Stuffed Egg Nests from Charlene Pors, RDN at EuphoriaNutrition.ca

Mexican Breakfast Casserole from Amanda Hernandez, RDN at NutritionistReviews.com

Veggie Egg Muffins from Jessica Levinson, RDN at Nutritioulicious.com

Smoked Salmon Goat Cheese Mini Frittatas from Marisa Moore, RDN at MarisaMoore.com

Wild Blueberry Overnight Waffle Bake from Shannon Garcia, RDN at LSNutritionTX.com

Paleo Breakfast Casserole with Chicken from Lindsay Livingston, RDN at TheLeanGreenBean.commake-ahead-oat-breakfasts

Seedy Banana & Dried Plum Overnight Oats from Tracy Brenner, RDN at TriadtoWellness.com

Cranberry Pear Steel Cut Oats from Sharon Palmer, RDN at SharonPalmer.com

Apple Pie Overnight Oats from Charlene Pors, RDN at EurphoriaNutrition.com

Ricotta Berry Oatmeal Cups from Jessica Levinson, RDN at Nutritioulicious.com

Creamy Matcha Overnight Oats from Katie Pfeffer-Scanlan, RDN at OneHungryBunny.com

Banana Peach Baked Oatmeal from Sarah Schlichter, MPH, RDN at BucketListTummy.com

Sunflower Seed Butter and Jelly Overnight Chia Oats from Chelsey Amer, RDN at CITnutritionally.com

Mango Banana Almond Overnight Oats from Amy Gorin, RDN at AmyGorin.com

Tomato Basil Steel Cut Oats from Sharon Palmer, RDN at SharonPalmer.com

Homemade Instant Oatmeal Packets from Kaleigh McMordie, RDN at LivelyTable.com

Lipton Green Tea Ginger Overnight Oats from Emily Kyle, RDN at EmilyKyleNutrition.com

Pumpkin Baked Oatmeal Cups from Kara Golis, RDN at ByteSizedNutrition.com

Strawberry Chocolate Overnight Oats from Nazima Qureshi, RDN at NutritionbyNazima.com

Mocha Overnight Oats from Dixya Bhattarai, RDN at FoodPleasureandHealth.com

Mango Coconut Overnight Oats from Chelsea Allen, RDN at ChelseasHealthyKitchen.com

Remember – prepping is your friend!  Take a little bit of extra time to optimize your meal planning and eat healthier in the end!

Cheers, Jenn

 

Prep: Tomatillos

If you’re not from the southwest, you may not know what a tomatillo is.  Well, let me introduce you to this delicious beauty!

img_6412

Recently, the fantabulous POW-WOW offered a huge bounty of tomatillos.  I was thrilled!  First step – cut tomatillos in quarters.  Second – place on a baking sheet sprayed with cooking oil.  Third – drizzle with olive oil.  Fourth – add 2-3 fresh jalapenos (quartered) and 2 cloves of fresh garlic (chopped).  Place in 400 degree oven and roast until the tomatillos are soft….about 20 minutes.

img_6413

This is what the gorgeously aromatic baking sheet will look like!  Your house will smell divine!!  You are welcome!

img_6415

When the mixture has cooled, place all of it into a blender and mix until smooth.  Stores well in glass jars in the refrigerator for up to a month.

img_6425

Enjoy this as a fresh salsa with chips or veggie sticks.  Cook in a crockpot over chicken or pork loin.  Substitute the marinara in Eggplant Parmesan with this tomatillo sauce for a Latin twist on the classic.  It was SO delicious and the leftovers made for excellent lunches!  This is a photo of the dish before baking….

img_6583

Be creative and enjoy this new flavor!

Remember – prepping is your friend!  Take a little bit of extra time to optimize your meal planning and eat healthier in the end!

Cheers, Jenn

DrJ logo 4