The Family Table

Educating Families About the Benefits of Family Meals

Archive for the tag “children”

The Egg is Back!

eggs

Recipe of the Week

I love eggs! Scrambled, hard-boiled, as omelets – I love eggs in all forms.  Some of my fondest memories from childhood are picnics at the beach eating egg salad sandwiches wrapped in wax paper. I think sandwiches just tasted better back in the days when we used wax paper! Not only are eggs delicious, they are one of the least expensive forms of protein.

For the past several years the guidelines for dietary cholesterol  recommended greatly restricting eggs.  Frankly, I ignored that recommendation – I loved eggs too much to give them up. But eggs are back in vogue – new recommendations from the Dietary Guidelines Advisory Committee reflect recent research showing dietary cholesterol does not necessarily lead to high cholesterol in humans. Eggs are also a major source of choline, which is associated with liver health and women’s health. Choline may also support the brain during aging and help prevent changes in brain chemistry that result in cognitive decline and failure.

In other words, it’s ok to eat eggs again as part of a healthy diet!*  A favorite egg-based dinner  in my house is crustless feta and spinach quiche. Serve with a salad and quiche of any flavor makes an easy, scrumptious meal.

One of the things I love most about eggs is that they have been the first meal I have taught my kids how to cook.  Scrambling or hard boiling eggs is easy and I would rather have my kids scramble eggs for an after school snack than eat something less healthy.  Here’s an easy guide to teaching your kids how to  cook some egg-based  recipes

*Always follow dietary recommendations given by your physician.

Holli-Seabury-2012

CEO and Mother of Seven

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The Hunt is Over!

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This Week’s Recipe

The eggs have been boiled, colored on, dyed and the egg hunt is over.  Now there is one thing left, lots of hard-boiled eggs!  If your eggs were not left sitting out for a long time it is time to eat them. You can make hash, potato salad, egg salad sandwiches or add them on top of a salad.

Eggs are not only delicious and fun, but they are healthy for you too! Eggs contain one of the highest quality proteins of any food, which helps you to say fuller longer and stay energized. Eggs have over 13 different nutrients in them that aide in brain function and eye health.

In my family, with two little ones at home, we dyed one dozen eggs. After the official family hunt, and a few unofficial hunts with the kids hiding them for each other, my son asked when I would make egg salad. His favorite! With a dozen eggs to eat I looked at other recipes to enjoy as well. I have included a tasty one for you to enjoy with your leftover hard-boiled eggs.

BethanyClapper_2012

Bethany Clapper, Director of Development & Marketing and Mother of Two

Finding a Quick and Easy Dinner for Two

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This Week’s Recipe

I was talking to my parents last night on the phone, both of whom are retired and live in Florida, and they were talking about what to have for dinner. Ever since I was a child my mom has not enjoyed cooking and did not look forward to making dinner each night. But every night when my dad would get home from work there was a hot home cooked meal prepared by her on the table to enjoy. Last night was pretty typical as they were trying to decide what they were going to have for dinner and they didn’t want chicken breasts again. Since they are living in a 55 and older community often they are busy with church, volunteer work, social events and activities, but last night they were staying in.

We may know a home cooked meal is a healthier option than eating out, but that doesn’t mean we all enjoy cooking. Sometimes it seems like it is hard to think of a meal that I haven’t cooked over and over (like my mom and chicken breasts!). The internet can be a life saver for finding quick and easy recipes. Put a shout out to Facebook friends for their favorite recipes or hop on Pinterest. I told my mom about some new recipes I had pinned on Pinterest and that she should check them out and try them with my dad. One of them was a shrimp stir fry that was really tasty and easy to make for just two people. I look forward to hearing if they enjoyed it and I hope you give it a try too. Let us know if you enjoyed the recipe!

BethanyClapper_2012

Bethany Clapper, Director of Development & Marketing and Mother of Two

A Complaint Free Dinner Hour

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This Week’s Recipe

How many of us parents have prepared meals only to be confronted by a child (or spouse) who doesn’t like, doesn’t want or isn’t in the mood for what we just fixed. What happens next is one of two unpleasant scenarios–1) fixing an alternate meal for the unhappy person, 2) standing your ground and facing a fit.

Having faced this situation time after time, I was determined to find a mutually agreeable solution for our family of four that didn’t include me working as a short order cook! It occurred to me that I usually planned dinner four nights a week. On Sundays, we had a tradition of making homemade pizza, which everyone enjoyed. One night every week or two, we ate out or ordered in. The meals I fixed on the other nights usually generated a night or two of leftovers, which, fortunately no one objected to on principle. Of course, if someone didn’t want it or like it on night one, they sure didn’t want it on night two!

Since there are four people in our family, I told my husband and children that I was going to ask them on Thursday when I make the grocery list, what meal they want the next week. The caveat was each one of us would have a choice, and each one of us would eat without complaints everyone else’s choice. There were two other conditions. I could round out the meal with side dishes if the meal was not well balanced. And although I would not make an alternate meal, I would keep yogurt on hand if someone truly didn’t like the protein we were having.

This had some immediate benefits that I had not anticipated. It made grocery shopping much easier and ultimately cheaper. It eliminated those nights when I was at a loss as to what to fix. If the kids had picked something like chicken nuggets or burgers, I was sure to add a healthy side dish. Then I would pick a meal like roast or tilapia. If someone picked a meal that was labor intensive, I’d be sure to pick a meal that week that I could make in 30 minutes or less. On leftover night, there was usually something available from each of our meals.

This resulted in a very manageable routine with very little whining. Everyone had a say in what we ate, and we saved time and money. If you’ve become a short order cook, or face a barrage of whining at mealtime, why not think about how you could give everyone a choice in exchange for a complaint free dinner hour?

Sally Edington
Friend of McMillen Center and Mother of Two

Four Tips for Working Parents to Get Dinner on the Table

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This Week’s Recipe

A new study found home cooking is a major ingredient in a healthy diet.  People who cook at home more often eat fewer calories and their meals have fewer carbohydrates and fat than those who eat out more frequently.  This makes sense – it’s nearly impossible to make a meal at home that is as unhealthy as most restaurant meals!  However, the study found one of the main barriers to home cooking was working more than 35 hours a week outside of the home.

I fall into that category of working full-time and I agree – it makes getting dinner on the table every night more difficult.  Over the years I have found a few tips to make it easier to feed my family healthy home cooked meals after a long day at work:

  1. Keep it simple – a healthy dinner doesn’t need to be a major production. Sauté some chicken breasts in olive oil and serve with a side of veggies.  Dinner is on the table in 20 minutes and it is healthy and delicious.  I may melt some cheese on the chicken breasts or season them differently to mix things up.
  2. Dust off your crock pot – there are a million easy crock pot recipes and nothing is better than walking in the door to a dinner that is ready to go. I have the really big crock pot so I double the recipe and I will serve the crockpot meal at least twice during the week.  I assemble the meal the night before, put it in the fridge and then it’s in the crockpot and cooking before I leave for work.
  3. Take advantage of the weekends to do your prep work so you can get right to cooking and don’t waste time cutting veggies or mixing sauces after work. I don’t plan for more than 30 minutes from the time I walk in the door until dinner is on the table and having the prep work done in advance not only saves time, but it keeps my kitchen cleaner during the week.
  4. Make double or triple portions and freeze the leftovers for future dinners. I tend to make huge dinners on the weekends and the leftovers become healthy freezer meals.  I will pull a meal out to thaw before I leave for work and then pop it into the oven for 20 or 30 minutes to warm for dinner.

Holli-Seabury-2012

Holli Seabury
CEO and Mother of Seven

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