The Family Table

Educating Families About the Benefits of Family Meals

Archive for the tag “#findingfood”

Salad Bar at Home

SaladBar

Recipe of the Week

Typically, if we’re having salad with dinner, I make up my kids’ plates with some lettuce and a few toppings and then set it in front of them. They will usually eat it, but they don’t get excited about it…and they definitely don’t ask for seconds! Recently, I asked my daughter if she would like me to set up a ‘salad bar’ at home and let each person choose their own toppings. This idea absolutely appealed to her and she could not wait until dinner that night! I set out all the toppings in separate bowls on the kitchen table and let each kid walk down the line making their own salad (even if that meant little fingers went into each and every ingredient…). They were fairly predictable with what they chose, but they did choose a few toppings that I wouldn’t have given them if I had been the one to make their salad. And I was shocked by the amounts of each veggie they added. I never would have put quite as many diced green peppers into one of my boys’ bowl…but he added quite a few…and then gobbled down each and every bite!

They LOVED doing this and each kid ate two full bowls of the salad they made for themselves. I offered once to help them with their refill, but…not a chance! They were all just as excited to get out of their chairs and make up their own bowl for round two. This is definitely something we’ll keep doing!

And, of course, the ideas for salad toppings are limitless! Here are just a few suggestions:

  • Base: green leaf lettuce, iceberg lettuce, baby spinach
  • Protein: thinly sliced deli meat, cubed pieces of ham or turkey, bacon, walnuts, pecans, almonds, sliced hardboiled eggs, sunflower seeds, pumpkin seeds
  • Dried fruit: raisins, cranberries, diced apples
  • Veggies: bell peppers, carrots, cucumbers, mushrooms, tomatoes
  • Freshly shredded cheese or grated Parmesan

And for the salad dressing? I usually keep it pretty simple with this basic homemade combination:

  • 2 T extra virgin olive oil
  • 1 T apple cider vinegar (or balsamic vinegar)
  • 1 T honey
  • Dash of salt

I hope this make-your-own-salad bar concept is an idea your family will enjoy just as much as ours has! For more family friendly recipes and tips, check out my blog: www.realfitrealfoodmom.com

LeAnn Nome

LeAnn Nome, blogger & mom of three little ones

The Official Drink of Halloween

official_drink_of_halloween

Recipe of the Week

Tis’ the season for jack-o-lanterns, skeletons, and goblins! I still remember dressing up as Cinderella in a big white princess dress and going door to door saying ‘trick-or-treat’ hoping to end up with a bucket full of goodies at the end of the night. Now, I love opening up my door to trick-or-treaters and filling their bags with delicious treats. However, treats don’t have to be sticky, gooey candy. The words “healthy” and “Halloween” don’t appear to fit together in the same sentence but can!

Official Drink of HalloweenIn fact, the official drink of Halloween is chocolate milk. Both nutritious and delicious, chocolate milk is nutrition in disguise with nine essential nutrients including calcium, vitamin D, and protein. Research has shown that children who drink flavored milk are more likely to meet daily calcium recommendations compared to their peers who do not drink flavored milk. No need to worry about the sugar in chocolate milk either. Flavored milk contributes less than 2% of the total added sugar to the average teen’s diet. Sodas and fruit drinks, on the other hand, account of for 50% or more, delivering much less nutrition in the process. Kids who drink flavored milk increase their nutrient intake without higher intakes of added sugars and total fat.

Be sure to include chocolate milk in your Halloween festivities this year with these fun tips:

  • Fuel up your kiddos for a night of trick-or-treating by providing them with a healthy and nutritious glass of chocolate milk at the family table before heading out the door.
  • Hand out samples of chocolate milk to trick-or-treaters that come to your house.
  • Serve chocolate milk during school Halloween celebrations.
  • Warm-up chocolate milk for a delicious snack on Halloween night.

Danielle Sovinski

Danielle Sovinski is the Health and Wellness Coordinator for the American Dairy Association Indiana. She enjoys cooking and taking long walks with her husband and dog, Elly. Check out WinnersDrinkMilk.com or follow us on Facebook or Twitter @INDairy.

How Do You Like Them Apples? Five Ways To Enjoy Those Fabulous Fall Fruits

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Recipe of the Week

With fall upon us it is time to talk about one of my family’s favorite seasonal fruits, apples. And, there is nothing my kids love more than heading out to our local orchard and picking peck after peck of fresh red, yellow, and green apples. From Granny Smiths to Fujis, this time of year it is not hard to find apples of every variety. It’s like those things grow on trees!

Sometimes with all that is available it can be hard to decide what to do if you happen to get too many of them (besides, of course, just eating them as a quick and easy snack). Here are five quick and easy ideas to help you get your creative apple juices flowing. As a bonus, with the sweetness built into the apples, all of these have little or no added sugar!

  1. Apple Crisp
  2. Applesauce
  3. Apple Butter
  4. Fried Apples
  5. Apple Salad

Scott Nitza

Scott Nitza
Graphic Designer & Marketing Associate and Father of Three

Tip of the Week: Local Food Conference

Share the promotion!
Win tickets to the Finding Food in Farm Country conference by sharing our event on your Facebook page and you’ll be entered to win two FREE tickets! Winner drawn Monday, July 16th.

Finding Food in Farm Country panelist Pete Eshelman of Joseph Decuis Restaurant and Farm is quoted as saying “…every Sunday [my great, great grandmother] served a great meal on a white tablecloth, to an extended family who enjoyed dining together. The food was so good, as a little kid I couldn’t stop eating. Dining together was a bonding experience for our family.” That is exactly the experience we desire the Family Table project to encourage.

He shared this as part of the Hoosier Farmer? Emerging Food Systems in Indiana research, which will be presented at the July 17th event…
This event is designed to spark ideas and continue our regions path toward improved economic recovery and better health for all of our residents. Please make plans for your family and friends to attend the conference. More information available at www.mcmillencenter.org.

Breakout Sessions include:
Get Your Game on – Powerhouse Eating to LiVe! Kathy Wehrle, RD, Parkview LiVe
Learn the amazing health benefits of eating whole foods and learn which vegetables and fruits are “powerhouses” and hold the highest disease fighting capability. Tips on feeding your family and learn about Parkview’s newest health initiative – the “LiVe” program. Locations of local farmers markets and recipes, will be available.

Farm to Fork Margy Hooker, Tanglewood Berry Farm
Learn how to create delicious and healthy dishes using fresh Indiana ingredients from your garden or local farmer’s market. The term “farm to fork” is related to organic farming initiatives, sustainable agriculture, and community supported agriculture. Included in her discussion will be the Ins and Outs of the Farmer’s Market and a cooking demo.

Modern Technology Makes Farmers More Productive, Gonzalee Martin, Purdue Ext. Svcs.
Biotechnology, global positioning systems, and communication are the keys that offer benefit to farmers, consumers and the environment. Change is accelerating and irreversible. Some oppose the use of newer technologies, based more on emotion than on a needed balance between science and emotion.

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