Meals Matter Blog

The Meals Matter Blog offers advice and tips on using a positive and realistic approach for meal planning, healthy eating, feeding families and fitness. Posts are written by staff and guest bloggers of the Dairy Council of California.

Weekly Family Meal Recipes: To Your Health

by Meals Matter | about the author 11. May 2012 12:30

May is National Stroke Awareness Month and we’re eating to your health with some exciting research from Sweden. A decade-long dietary study of over 70,000 adults links a diet rich in low-fat and fat-free milk, cheese and yogurt with a significantly reduced risk of stroke.

New research like this Swedish study continues to reveal additional benefits of enjoying a wide variety of food from all the food groups. So this week we’re raising a toast to your health with recipes that traditionally would have been high in fat. By preparing these recipes with low-fat or fat-free milk, they are transformed to healthier versions of favorite recipes.

Start with a featured family meal of New England Clam Chowder, Chilled Asparagus with Lemony Garlic Dressing and Peach Berry Compote with Yogurt and Almonds. Keep your stroke risk at bay all week long with other recipes like Choco-Nana Milk Mixer, Skillet Tuna Noodle Casserole, Creamy Couscous Florentine and Turkey Noodle Tetrazzini. Register at www.MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.

“Family Meals Matter” features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, www.MealsMatter.org, maintained by registered dietitian moms with Dairy Council of California. Healthy Eating Made Easier

Photo Caption: New England Clam Chowder, EatingWell.

Measuring Memorable Moments

by Sara Floor Miller, MA | about the author 9. May 2012 09:00

Mother's Day is around the corner. So while there is still time send your mom flowers or drop a greeting card in the mail, spending time together will likely be more treasured than any trinket or gift.

Recently, I asked the Meals Matter Moms and our colleagues at Dairy Council of California to share what role milk played in their favorite memories of their moms and of being a mom. As you may imagine, many of the responses revolved around time spent together in the kitchen, preparing dishes or lingering over a delicious family meal as they reflected on how they grew up with milk as an irreplaceable food in their homes. While this is a longer-than-usual blog post, we hope you enjoy these stories of lasting memories of mother's love.

Photo: ThePrudentHomemaker.com

Meals Matter Mom and Registered Dietitian Maureen Bligh was one of five kids growing up and she still recalls twice-weekly milk deliveries. "The wire container sat beside our back door and had six slots that fit half-gallon bottles. We had milk every night at dinner, and we never wasted a drop of milk. Pretty much the whole top shelf of our fridge was milk! Sometimes I don't know how my mom did it," says Maureen. "With two teenage boys of my own, my fridge pretty much looks the same as it did growing up! I'm happy to keep up her tradition as we still have milk every night with dinner."

Suzy O. Macatiag, M.P.H. and Dairy Council of California Territory Manager recalls her bedtime tradition fondly. "My mom would prepare a semi-warm glass of milk concocted with chocolate flavored Ovaltine. I remember pretending to be sleepy at 4 p.m. just so I could get my flavored chocolate milk already!" A mom herself, Suzy now keeps a close eye on the clock as she prepares the same warm milk for her son each night. "I want to continue that legacy, minus the pretending part!"

"Milk was a main staple in our household growing up, and with three brothers, you can imagine how much we went through," recalls Kim Beach, Administrative Support for Dairy Council of California. "When the local dairy stopped delivering milk door-to-door, they accommodated customers at the drive-through dairy. My mother would pile the four of us in the family station wagon and we would hit the drive-through to purchase at least four gallons of milk a week. Whoever was lucky enough to sit in the front seat got to order the milk and pay- we did fight for this position!"

"As we got older and learned to drive, this task was passed from mother to son, to the second son and then on down to me," continues Kim. "Driving mom's car to Holdener's dairy to buy milk became THE rite of passage. It was the only time she would loan out her car. It was a sad day when Holdener's closed just a few short months after I got my drivers' license. So while I did not get to make as many of those precious milk runs as my brothers, I cannot purchase milk in the grocery store without picturing my mom and my brothers all piled into the family station wagon."

Lori Hoolihan, Ph.D. and Nutrition Research Specialist, recalls her mother's forward thinking, "Like most teenagers, I went through a rebellious phase where I wanted to distinguish myself from my parents. One of the results of this was, I decided I no longer needed to eat breakfast. Being a cross-country runner, on top of riding my bike to and from school each day, my mom recognized that I needed the calories and nutrients that breakfast provided. But, instead of engaging in a power struggle (which she would have lost), she started buying me Carnation Instant Breakfast (made with milk) to get me out the door quickly in the morning. This was her nurturing way of providing me with the nutrients that a young, active adolescent needed... yet allowing me to assert my independence at the same time." 

"My mom is the best!" exclaims Candice Sainz-Lau, Territory Manager. "She would make fruit smoothies every morning with a grilled cheese or a quesadilla for lunch, packed with a little note on our napkins! Later, she admitted that she threw in some peas and other vegetables in our smoothies. We had no idea, other than that she cared so much for my brother and me!"

Customer Service Coordinator Leona Bettencourt tells a slightly different story of trying to continue family traditions with her own children. "I grew up in a poor family and powdered milk- we called it mixed milk- was the only milk I was ever given as a child. Many years later when my boys (five in all) were in elementary school, I tried mixing in some powdered milk at a 50/50 ratio and IT DID NOT FLY AT ALL! For my boys it's the real thing and that's it!" 

Meals Matter Mom Tammy Anderson-Wise, Director of Program Services, fondly remembers her mom's after school snacks that always included milk. "I never remember a time when we were 'out of milk' – it was a staple in our house growing up and a tradition that my mom passed along to me and my kids. Another heartwarming memory is homemade mac and cheese.  I didn’t even know they made the 'boxed' type until I was out on my own in college….my mother made the very best mac and cheese…and now I duplicate that recipe for my family!"

"Every Mother’s Day I think about how much I miss my grandmother, who was the heart and soul of our family," says Ashley Rosales, Registered Dietitian and Meals Matter Mom. "Like my mother, she believed strongly that food brings the family together no matter the circumstances. When she would stay with us for the summer we looked forward to sitting around the table with an array of delicious and nourishing foods she prepared for us; green beans, rolls, roast chicken, baked apples, and always served with cold glasses of milk to wash it all down. In some ways it felt like Thanksgiving every night. Some have heirlooms passed on as a way to remember a special person by, but for me I have meal time memories so vivid that the smell of apples baking makes me instantly want to grab a glass of milk and take a few moments to honor her memory."

We hope you enjoyed this trip down memory lane and peek into the lives of your Meals Matter Moms as much as we did. Happy Mother's Day!  

Sara Miller, M.A. 
Communications Manager

  

Weekly Family Meal Recipes: Beef It Up

by Meals Matter | about the author 4. May 2012 14:30

May is National Beef Month! To celebrate, we’ve compiled nutrient-rich, quick-to-prepare beef entrees and convenient side dishes your whole family will enjoy. Each recipe is ready to eat in 30 minutes or less!

Beef is an excellent source of protein and a good source of iron, zinc, niacin, vitamin B6 and vitamin B12. Over 29 different cuts, including flank steak, sirloin and even some ground beef meet the government labeling guidelines for lean.  Keep in mind though, that each three-ounce portion is about the size of a deck of cards, or the palm of your hand.

Enjoy a refreshing family meal this week with Mediterranean Beef and Salad Pitas, Basil Green Beans and Power Orange Smoothies. Beef it up throughout the week with, Touchdown Taco Salads, Gorgonzola Stuffed Burgers with Cucumber-Yogurt Sauce, Warm Corn and Tomato Salad and Roasted Pepper Basil Skewers. Don’t forget to register for free at www.MealsMatter.org to add these and other healthy recipes to your own personalized meal plan and shopping list.

“Family Meals Matter” features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, www.MealsMatter.org, maintained by registered dietitian moms with Dairy Council of California. Healthy Eating Made Easier

Photo Caption:  Mediterranean Beef and Salad Pita, California Beef Council and the Beef Checkoff

Weekly Family Meal Recipes: Rice is Nice

by Meals Matter | about the author 27. April 2012 07:00

Providing more than one fifth of all the calories consumed worldwide, rice is arguably the most important member of the Grains food group.

In the U.S. alone, more than 100 different varieties are grown commercially, making it an affordable staple that can be used in a wide variety of dishes- including entrees, side dishes, desserts and even beverages.

Let rice play a leading role this week with a featured family meal of Zucchini Rice Casserole, Asparagus with Romano Cheese and Pine Nuts and Cranberry Apple Dessert Risotto. Throughout the week, explore some if the various ways rice is used worldwide with Horchata, Black Bean and Rice Salad, Coriander Rice, and Herbed Tomato, Beans and Rice Supper. Register at www.MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.

“Family Meals Matter” features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, www.MealsMatter.org, maintained by registered dietitian moms with Dairy Council of California. Healthy Eating Made Easier

Photo Caption:  Zucchini Rice Casserole (EatingWell, Photo by Ken Burris)

Weekly Family Meal Recipes: Ole’ Mole

by Meals Matter | about the author 20. April 2012 10:00

Get ready to celebrate Cinco de Mayo (May 5th, which marks the anniversary of the Battle of Puebla) with mole, one of the most representative dishes of Mexico. With influences from North America, Europe and Africa, mole poblano is the most popular version of this dark sauce and usually combines one or more varieties of chili peppers, especially ancho and chipotle with nuts or seeds and spices like garlic, cinnamon and chocolate.

Say ‘Ole’ to a family meal of Grilled Chicken Breasts with Smoky California Dried Plums and Chipotle Mole, Jicama Salad with Chile and Lime and Vanilla Rice Pudding. Enjoy mole and other flavors of Mexico all week long with recipes like Black Bean Mole and Coconut Couscous, Mexican Lasagna, Cheese Enchiladas with Easy Mole Sauce and Caramel Flan with Mangoes. Register at www.MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.

“Family Meals Matter” features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, www.MealsMatter.org, maintained by registered dietitian moms with Dairy Council of California. Healthy Eating Made Easier™

Photo Caption: Grilled Chicken Breasts with Smoky California Dried Plums and Chipotle Mole, Ketchum Food Center for the California Dried Plum Board.

Weekly Family Meal Recipes: Family Style

by Meals Matter | about the author 13. April 2012 14:35
Sometimes how you serve a meal can be as important as the food itself. When was the last time your family sat down to a meal where platters full of food were passed to each person rather than pre-plating or even eating different foods altogether?
Spinach and Cheese Stuffed Shells, EatingWell
 
Family style meals offer numerous benefits for children, like improved coordination, table manners and portion control, explains registered dietitian-blogger Jill Castle on her blog Just the Right Byte. Family-style meals honor Ellyn Satter's Division of Responsibility with Feeding and can also promote a sense of community when adults are gathered around the table. Placing milk on the table can also help to make sure you’re getting a balanced meal.
 
Celebrate community and healthy eating this week with a family-style meal of Spinach & Cheese Stuffed Shells, Rosemary Chicken and Baked Pears. Keep passing platters all week long with other recipes that can be served family-style like Butternut Squash and Red Pepper Casserole, Honey Mustard Pork Chops, Banana Bread Oatmeal and Healthy Peach Cobbler. Register at www.MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.
 
“Family Meals Matter” features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website,www.MealsMatter.org, maintained by registered dietitian moms with Dairy Council of California. Healthy Eating Made Easier™
 
Spinach & Cheese Stuffed Shells, photo and recipe by EatingWell
 

It's Tax Time, Are You Getting Enough Bang For Your Food Buck?

by Maureen Bligh, Registered Dietitian | about the author 9. April 2012 10:10

Like many Americans, my husband and I spent the last weekend doing our taxes. And this gets me thinking about making purchases that are a good financial value, including the foods we purchase. We share the same values as other families when it comes to food; we want food that is safe, affordable and nutritious. This is very important to us since we have two teenage boys and they eat a lot!! How are you going to eat well and manage the costs this year?

It is reassuring to know that many familiar foods are the best nutrient-bang for your buck. These foods include eggs, milk, beans, lean ground beef, potatoes and soup. Other favorites that pack a nutritional wallop include sweet potatoes, bananas, oatmeal, oranges, yogurt, spinach and tuna just to name a few. I definitely keep these as regulars in my kitchen pantry.

Here are a few other strategies to get the most value from your food dollar: cook at home, minimize waste and avoid overeating. Here are the tips that I employ to meet these objectives;

  • Keep basic food staples on hand so we don't end up going out to dinner because we don't have any food in the house.
  • I also keep some "go to" foods on hand to extend a meal if my kids' friends show up at meal time. That means I keep on hand lots of pasta, marinara and some frozen foods (yes, frozen pizza) in order to feed hungry teens. I cook more rice or pasta if we have extra kids in the house and always like to have enough milk for everyone.
  • Ironically, I don't shop too far ahead. Our schedules change constantly (teenagers never plan more than an hour ahead). I don't like rotting food in my fridge, so I tend to buy the vegetables (with the exception of salad greens which I try to always have on hand) on my way home from work.

I have a theory that it is better to fill up on healthy food so you are less tempted to go overboard on high calorie/low nutrient foods. Overeating is not good for your health or pocketbook. I also don't buy diet food; it can be more expensive and less satisfying. We eat regular everything, salad dressing, butter, mayo, etc. and skip the snack foods labeled "low-fat" or "low calorie." Due to the health halo associated with low-fat foods, people tend to overeat them.

I am working on having more healthy snacks on hand and keep them at eye level in the refrigerator so the kids will grab them first. Fruit, milk, whole grain crackers, string cheese are a few foods that I want to move into this prime spot in the refrigerator.
 
What are you going to do this year to eat healthy and stay within your family budget?
 
Maureen Bligh, Registered Dietitian
 

Weekly Family Meal Recipes: Let the Sunshine In

by Meals Matter | about the author 6. April 2012 15:00

They say March comes in like a lion and out like a lamb; leaving April showers in many parts of the country. As we wait patiently for May flowers, let the sunshine in with citrus fruit and other seasonal foods.

Between their bright color and refreshing flavors, lemons, oranges, grapefruit are like edible sunshine. Full of vitamin C and antioxidants, citrus fruits are also functional foods that can provide health benefits as part of a balanced diet.

Enjoy a seasonal family meal of Tortellini Primavera, Freckled Lemonade and Citrus Salad with Ginger Yogurt. Enjoy citrus and other seasonal fruits and vegetables all week long with  recipes like Chicken with Artichoke and Melted Lemons, Roasted Pears with Cheddar Crumble, Strawberry and Stilton Salad and Asparagus Pesto Lasagna.

Register at www.MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list.

“Family Meals Matter” features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, www.MealsMatter.org, maintained by registered dietitian moms with Dairy Council of California. Healthy Eating Made Easier™

Tortellini Primavera recipe by EatingWell, photo by Ken Burris.

Weekly Family Meal Recipes: Green Eggs and Ham?

by Meals Matter | about the author 30. March 2012 15:00

Many family meal preparers may find themselves with refrigerators full of leftover ham and hard boiled eggs this week. To keep these Easter leftovers from turning into story-book “Green Eggs and Ham,” we’ve compiled a wide range of recipes to repurpose your Sunday staples.

Whether you eat them in a box or with a fox, start with a family meal of Scalloped Potatoes and Ham, Sweet Sour Deviled Eggs and Mango and Melon Salad with Strawberry Sauce. Throughout the week, if you find yourself with a goat or on a boat, try other recipes like Ham and Cheese Tea Biscuits, Pan-Roasted Asparagus with Red Onions, Hard Boiled Eggs, Capers and Tarragon, Chunky Potato Soup and Chef's Salad.

Register at www.MealsMatter.org/ to add these and other recipes to your personalized family meal plan and shopping list.

“Family Meals Matter” features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website, www.MealsMatter.org/ , maintained by registered-dietitian moms with Dairy Council of California. Healthy Eating Made Easier™

Weekly Family Meal Recipes: Boost Brainpower with Breakfast

by Meals Matter | about the author 23. March 2012 12:00
Spring's arrival marks the beginning of standardized testing at elementary and middle schools across the country. Scientific studies have linked a healthy breakfast with higher scores on achievement tests, so spring is a perfect time for the whole family to boost brainpower with breakfast.
 
Since mornings can be hectic, we’ve compiled healthy breakfast options that are either very quick to prepare or can be made ahead of time. Preparing these recipes together as a family is also a great opportunity to put math and reading skills into action, further boosting your child's brainpower.
 

Get the week off to a smart start with Nutty Breakfast Parfaits prepared with Homemade Yogurt and washed down with Spiced Hot Chocolate. Other healthy, make-ahead breakfast recipes include Crockpot Oatmeal, Spinach Pie, Blackberry-Banana Breakfast Smoothies and Cheese and Fruit Kabobs. For best results, make sure breakfast includes a variety of foods from all five food groups for optimal nutrition and energy until lunchtime.

Register at www.MealsMatter.org to add these and other recipes to your personalized family meal plan and shopping list. "Family Meals Matter" features registered dietitian-approved recipes from the thousands of user-contributed recipes available at the free family-nutrition and meal-planning website www.MealsMatter.org, maintained by registered dietitian moms with Dairy Council of California. Healthy Eating Made Easier™

Nutty Breakfast Parfait recipe and photo by California Walnuts, www.Walnuts.org