9/2/14

Helping Our Kids Be Healthy



 One in 3 children in the U.S. is overweight or obese.  This puts them at risk for health problems that have, up until recently have been only associated with adults, such as type 2 diabetes, high blood pressure, and heart disease.  But have hope!  Childhood obesity can be prevented.  We want to help kids eat healthier!   Prevention can come in small steps, such as keeping fresh fruit within reach or going for family walks.  Serve snacks in a bowl or on a plate instead of letting kids snack directly out of the bag or box.   Better yet, have some easy to prepare snacks on hand.  To get you started, here’s an easy recipe for a peanut butter dip that goes great with apples or graham crackers.

All you need is nonfat, plain Greek yogurt, honey and peanut butter (or nut butter of your choice).  Stir it all together in a small bowl.


Serve it in a dish with a side of apples, graham crackers, or both. 
 
 
 
I barely got this served before the kids dove in and gobbled this up!



 


Peanut Butter Yogurt Dip
 3 Tbsp. Honey
3 Tbsp. Peanut butter
3/4 c. or 6 oz.  Nonfat, plain Greek yogurt
Apple, sliced
Graham crakers

1.  Place honey, peanut butter, and yogurt in a small bowl.  Stir until well combined. 
2.  Serve with sliced apples and/or graham crackers.


Need more ideas?  Try some of these easy snacks:

1.      Blend low-fat milk, frozen strawberries and a banana for thirty seconds to make a delicious smoothie.
2.      Toast a whole grain waffle and top with low-fat Greek yogurt and peaches.
3.      Sprinkle grated Parmesan cheese on hot popcorn.
4.      Mix together toasted oat cereal, dried fruit and nuts for a ready-to-go trail mix.
5.      Spread peanut or almond butter on apple slices.
6.      Put cubes of low-fat cheese and grapes on pretzel sticks for some mini kabobs.
7.      Mix together low-fat cream cheese, mixed dried fruit bits and shelled sunflower seeds.  Spread on a toasted whole grain English muffin.
8.      Dip baby carrots in hummus.
9.      Fill an ice cream cone with cut-up fruit and top with low fat yogurt.
10.  Mix peanut butter and puffed rice cereal together.  Shape into balls and roll in crushed graham crackers. 


8/29/14

Tailgaiting Kickoff: Sweet and Spicy Steak Kabobs

Are you ready for some football?!  I am!  I'm so excited to watch the game, to hear the marching bands play, to usher in the cooler weather, and of course, the tailgaiting and fun parties that often go with football!  I'm also really excited for the new tailgaiting promotion in our stores that starts today: Game Night Bites!  Go check it out!
 

As I was deciding what to make this weekend, I was perusing our ad.  On the front page are the New York Strip Steaks - buy one get one free!  But I hesitated to use these for a few reasons.  For one thing, it's red meat.  But I wanted to show that you can, in moderation, fit this into a healthy diet.  After all, many people will chose to eat it, so why not show a great way to fit it into their meal.  Another thing, steak can be an item that may be cost prohibitive to serve at a party.  However, if we can stretch the meat to serve several people, it becomes something that can be served.  The solution?  Shish Kebabs! But not just any shish kebabs.  I wanted to kick it up a notch.  Enter a molasses chile marinade. And a bonus - the fresh cut pineapple and onions are also on sale!  Now we have a great dish that is sure to satify a crowd.  Here is how it came together:

First, I gathered my ingredients to make the marinade: rice vinegar, soy sauce, molasses, ginger, pepper, chopped garlic, chile powder, and brown sugar.
 
 
In a medium bowl, whisk the all of the above together; set aside.
 
 
Next, gather all of the ingredients to place on your skewars.  (Note: if you are using wood skewars, don't forget to place them in water and let them soak).  I also, used onions, but forgot to put them in the picture..guess I was so excited to get started!  
 
 
Cut up the meat and vegetables (and pineapple if you need to, but I saved time and the mess by buying some of our fresh cut pineapple). Place the fruit and vegetables in a bowl; set in the refridgerator.  Toss the meat in the marinade and let marinate in the refridgerator for 4-6 hours, covered: toss occasionally.  When you are ready to cook them, gather the meat, fruit, vegetables and skewars; begin building your kebabs.

 

 
 
Heat grill to medium-high heat and grill for 8-10 minutes or until done, rotating a few times during cooking time.  
 
 

 Remove and serve!



Steak Kebabs with Molasses Chile Marinade

Ingredients:
1/4 cup brown sugar
1/4 cup molasses
3 Tbsp soy sauce
2 Tbsp rice vinegar
5 cloves garlic, peeled and smashed
1/2 teaspoon ground ginger
1 Tbsp chili powder
1/4 tsp freshly ground black pepper
2 lbs steak, cut in 1 inchcubes
3 bell peppers, cut into 1 inch pieces
1 onion, cut into 1 inche pieces
1 24oz. container fresh cut pineapple or 1 whole pineapple, cubed
 
Directions:
1.    In a medium bowl whisk together brown sugar, molasses, soy sauce, rice vinegar, garlic, ginger, chili powder and freshly ground black pepper until the sugar is dissolved.
2.    Place steak cubes in the marinade and toss them around with your hands until well coated.
3.    Let marinate for 1-4 hours, covered, tossing occasionally.
4.    If using wooden skewers soak them in water for at least 30 minutes.
5.    After meat has marinated, slide alternating piences of meat, onion, bell pepper and pineapple onto skewars.
6.    Heat grill to medium-high heat and grill for 8-10 minutes, or until done, rotating while cooking.
7.    Serve and enjoy!
 
adapted from Cookin Canuk
 
 


8/26/14

Potluck Tuesday: Teaching Your Kids to Make Their Own Healthy Lunch

Imagine with me...you are sitting at the breakfast table watching your beloved child purposefully open the refrigerator and grab some fruits, vegetables, and a few other things. She closes the fridge and begins to assemble her lunchbox for school. After a few quiet minutes and minimal mess, she calls you over to approve her selection. You closely look for all the food groups and give her an approving nod and a wink. She smiles from ear to ear and zips up her Doc McStuffins lunchbox, ready for the day.

A dream? Maybe not. It's never too early to start teaching our kids responsibility and good nutrition. No doubt you've seen the MyPlate graphic - a visual guide for planning your meals. This is a great tool to help your kids pick out foods from each food group for their lunch: vegetables, fruit, grains, protein and dairy. Let them know you get final say on the lunchbox - this ensures that they don't take Skittles as the fruit selection of their lunch. If they have a less than desirable option, use it as a teaching moment to find a better choice.


See link below to download


Give kids ownership of their lunch. They'll be more likely to eat it if they made it. They'll learn responsibility and good nutrition and you won't have to make lunches! Win-win-win!

Download MyPlate Your Lunch (PDF)

You can use a Ziploc divided container or we found a mini-tackle box that you can reuse. 

Fill a mini-tackle box with fruit, veggies, whole grains,
protein and dairy for a homemade "lunch-able".

Ziploc divided container. Check out the Market Street Pinterest Page for ideas on filling the Ziploc.

Need some ideas to start you off? Check out our Market Street Pinterest page for some Quick and Easy Lunches.


Market Street Pinterest - Quick and Easy Lunches