Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Fresh Berry Caprese Salad

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This simple yet fresh Berry Caprese Salad is a perfect salad for when strawberries and blueberries are in season. Can be eaten as a side dish or have grilled chicken added to it to make it a main dish. Enjoy one of our favorite summer inspired salads!

Fresh Berry Caprese Salad
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6 servings
Fresh Berry Caprese Salad
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6 servings
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Instructions
  1. Pour balsamic vinegar into a small saucepan. Bring to a gentle boil over low heat; cook 15 minutes or until reduced to a thick glaze. Allow to cool.
  2. Place strawberries, blueberries, mozzarella, almonds and basil on top of spring mix salad. Drizzle with olive oil and balsamic glaze.
Recipe Notes

Fresh Berry Caprese Salad Nutrition Facts Serving size 1 cup spring mix + approx 1/2 cup toppings (186g) servings per container 6 Amount per serving Calories 150 % Daily Value Total Fat 8 g 10 % Saturated Fat 2.5 g 13 % Trans Fat 0 g Cholesterol 10 mg 3 % Sodium 190 mg 8 % Total Carbohydrate 15 g 5 % Dietary Fiber 3 g 11 % Total Sugars 10 g Added Sugars 0 g 0 % Protein 8 g Vitamin D 0 mcg 0 % Calcium 326 mg 25 % Iron 1 mg 6 % Potassium 166 mg 4 %

Peanut Butter Banana Toast

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Get your young children involved with this peanut butter banana toast. (or other nut butters!) Spread nut butter on toast and let children decorate the top with sliced banana.

Peanut Butter Banana Toast
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Recipe Notes

Peanut Butter Banana Toast

Naturally Occurring Sugar versus Added Sugar

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Did you know that almost half of the added sugar in our diets comes from beverages such as sodas, fruit drinks, and other sweetened beverages?

The 2015-2020 Dietary Guidelines for Americans recommend limiting calories from added sugars to no more than 10 percent each day.  On a 2,000 calorie eating pattern, this would equal 12 teaspoons or about 200 calories.

Added sugars are added to a food or food product when they are processed or prepared.  They can include ingredients such as sugars (brown, raw, turbinado, granulated), corn syrups, molasses, honey, and nectars to name a few.  Added sugars contribute calories but do not provide essential nutrients.

Some foods have naturally occurring sugar like fruits, vegetables, and milk, these foods are not added sugar.  Replacing foods and drinks high in added sugars is a step to establishing a healthy eating pattern for our children and family.

You can make a few choices throughout the day by replacing foods high in added sugars.  Here are a few options:

  • Eat fruit for dessert instead of cakes, cookies, or ice cream.
  • Flavor water with fresh fruit instead of sodas or sweetened tea.
  • Try choosing a smaller size of a food with added sugar.
  • Reduce the amount of sugar in an original recipe by one third.

Making small steps to reduce the amount of added sugar is a step in establishing a healthy eating pattern.

Watch this video to learn how to limit calories from added sugars.

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Importance of Family Breakfast

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Breakfast is a great time to start the day off right and connect as a family. Here are a few tips for how to make breakfast your first ‘family mealtime’ of the day!

  1. Gather around the table as a family and eat breakfast together.
  2. Talk about the plans for the day and what everyone is looking forward to. Here are a few examples:
  • What are you most excited about doing today at school (or work)?
  • What are you looking forward to doing this afternoon when we get home?
  • How can you be kind or helpful to others today?
  1. Empower children to be part of preparing breakfast. It does not have to be complicated, slice some strawberries or bananas (or have older children help!) and let younger children place these on whole grain waffles or toast spread with low-fat cream cheese or peanut butter. This is a fun and easy way to get children active in making a nutritious breakfast.

For more tips on living a healthy lifestyle in 2016, check out this fact sheet from the Academy of Nutrition and Dietetics (http://www.eatright.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/16healthtipsfor2016.ashx).

Try out theses Cream Cheese and Strawberry Waffles!

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Cream Cheese and Strawberry Waffle

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Try this yummy twist on a breakfast classic! This breakfast starts with a freezer staple, the frozen waffle and then amplifies the flavor by spreading low-fat cream cheese on top and decorating with sliced strawberries.

Cream Cheese and Strawberry
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Cream Cheese and Strawberry
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  1. Once you have toasted your morning waffle, spread low-fat cream cheese on top. Top with sliced strawberries or give your child a chance to play with their food by decorating their waffle with their own strawberry design.
Recipe Notes

Cream Cheese Strawberry Waffle Label

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