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!

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Stay tuned for more Tasty Kids Nutrition Club!

To see previous classes from 2016, click here:

December, November, October, September

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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!

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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

Freezer-to-Crockpot: Beef & Broccoli

Are you a busy mom who loves her slow cooker?  I don’t know what I’d do without mine.  Your family will love this Asian-inspired dinner because it tastes delicious.  You will love it because you can make in advance, pop it in the freezer, and later take it out to cook in the crockpot without any hassle!  I made mine about 3 weeks before serving for dinner, and it held up in the freezer beautifully!  As if you needed more reasons to try this — it’s nutritious (full of fiber, vitamin C and iron) and economical (only $2.82 per serving).  Enjoy!

Beef & Broccolibeefbroccoli

Yield: about 6-8 servings

Ingredients

  • 2 pounds flank steak, thinly sliced
  • 1 beef boullion cube
  • 1/2 cup soy sauce
  • 1/3 cup brown sugar
  • 2 cloves garlic, minced
  • 1 tablespoon sesame oil
  • 2 tablespoons cornstarch
  • 16 oz bag frozen broccoli florets
  • 2 carrots, peeled and cut into thick circles
  • 3 cups cooked brown rice

Directions

  1. In a 1-gallon size plastic freezer bag, place beef, boullion cube, soy sauce, brown sugar, garlic, sesame oil, and cornstarch.  In a separate plastic freezer bag, place broccoli and carrots.  Seal tightly and freeze for up to 3 weeks.
  2. When ready to prepare, dump contents of beef bag into slow cooker.  Add 1 cup water.  Cook on low heat for 6-8 hours.  Add vegetables to slow cooker during last hour of cooking time.
  3. Serve over brown rice.

March Theme Announcement!

A few days late, but better late than never!! 

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I’ll share my tips for prepping fast dinner meals that can be saved in the freezer and popped into the crockpot for dinner later.  Truly a life-saver in my house!

Stay tuned!

Cheers, Jenn

14 Nutritionist-Approved Eats

Stuck starving in an airport or out running errands?  What to do?!  Check out my Reader’s Digest article with the top choices for breakfast, lunch, drinks and dinner at Starbucks, Panera and Chick-fil-a!

14 Nutritionist-Approved Eats

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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.

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Lemons: Easy Fresh Lemon Salad Dressing

I use this on sooooo many foods….. salads (obviously), roasted Brussels sprouts, potatoes, sandwiches, steamed veggies…. it is super versatile and takes only a couple minutes to throw together.  And, the best part – it does not contain unpronounceable ingredients, high fructose corn syrup, salt or any other weird undesirable ingredients!  Hope you love it!

Easy Fresh Lemon Salad Dressing

Yield: about 1 cup

Ingredients

  • 1/3 cup olive oil
  • 2/3 cup fresh lemon juice
  • 1-1/2 teaspoons Garlic-Herb flavor Mrs. Dash seasoning mix
  • 1 teaspoon Dijon mustard

Put all ingredients into a mason jar & shake to combine.  Stores well in refrigerator for a couple of weeks.

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