Summer Traveling the Healthy Way
The kids are out of school and the temperature is rising; that can only mean one thing–summer is here! The first thing that comes to mind about summer is vacation and travel. Whether traveling for work, vacation or sporting activity make sure to pack healthy on-the-go snacks.
Here are some great examples of quick and easy snacks to take on the go this vacation season.
On-the-go snacks (non-pershible)
Chasing stripes on a black top road, messy back seats, a ridiculous car load of luggage, and the inevitable boredom snacks! We want you to be fully prepared when you take your annual summertime trip. We want to avoid empty calories such as potato chips, candy bars, and sodas. Keep your snack bag full of these grab-n-go ideas:
- Raisins and whole grain pretzels
- Squeezable apple sauce
- Trail Mix- make your own with nuts, seeds, unsweetened cereal and dried fruit
- Granola bars
- Peanut butter or almond butter snack packs and whole grain crackers single packs.
Cooler Snacks
Don’t forget to pack an iced down cooler. We want to be sure that it is kept 40* or below to avoid food borne illnesses, so keep it iced down. While snacks are important, so are your drinks. Don’t forget to ice down bottled water, sparkling water, fruit juice, or bottled tea. Here are some nice cooler snacks:
- Reduced-fat cheese sticks
- Greek Yogurt squeezable yogurt tubes
- Cut-free fruit such as grapes, cherries, mandarin oranges, etc.
- Turkey Bell Pepper Roll Ups- Take a one slice of lower sodium turkey and 3 slices bell peppers and a 1 teaspoon spreadable cheese.
- 100 calorie snack packs of guacamole and carrot sticks
- Sliced citrus fruits for infused water
Hotel Snacks
- Instant oatmeal- my favorite is to add a teaspoon of peanut butter and jelly to unsweetened oatmeal. It tastes just like like a PB & J sandwich!
- To- go soups
- Whole-wheat tortilla (warmed) and lemon pepper tuna
- Microwavable popcorn
Airplane/Airport (TSA Approved). Remember the fluid limit of 3.4 oz in carry on bags.
- Dried fruit or all natural fruit strips and nuts
- Jerky
- Protein bars
- Empty water bottle- this way you can save some cash and stay hydrated
Look for some great recipes of quick and easy snacks this week via Dinner Tonight’s Facebook, Instagram and Pinterest page.
Thanks to the Academy of Nutrition and Dietetics for these summer snack ideas
Kids in the Kitchen
Kids in the Kitchen
Today, more and more children are diagnosed with childhood obesity. According to Obesity Action Coalition, childhood obesity affects more than 30% of children, making it the most common chronic disease of childhood. This number has tripled since 1980.
Getting kids in the kitchen is an exciting way to teach them about nutrition and help them gain the skills and knowledge to prepare their own meals all while teaching them about important food safety.
Food Safety
As kids get older they get more and more independent in the kitchen. Its important to teach them about food safety to keep them safe when they’re preparing their own snacks and meals. Fight Bac! is a partnership to prevent food poisoning and they have lots of fun activities to teach kids about food safety and safely preparing their own meals and snacks. Check out their website for:
- Interactive activities
- Computer Games
- Coloring pages
- Fun placemats
Cooking with your Kids
Get them involved in the kitchen! Family meals are important for children and teens because it allows families to grow closer together and eat nutritious foods. This month focus on getting your children or even a spouse to help you prepare meals. View the video below for tips on how to include your family in the cooking process. Click below for kitchen activities for 2-5 year olds from the USDA.
https://youtu.be/wmK6qRISzTI
Got picky eaters on your hands?
Check out our tips on dealing with your picky eater.
You Can Grill That?
Now we all know the grill was made for cooking steak, hamburger and other barbeque favorites but have you ever thought about grilling fruits and vegetables? The grill is a great method to cook fruits and vegetables because of how quickly they cook and the unique flavor it incorporates. You can grill almost any fruit or vegetable, so let your creativity flow!
A few key things to remember when grilling fruits or vegetables – Here are our best tips:
1. RIPE BUT NOT TOO RIPE
You want to grill fruit right before you’d normally eat it as is. It should be slightly firm so that it holds up on the grill. The heat caramelizes the sugars in fruit and weakens the structure, so something overripe or mushy will be more likely to fall apart.
2. BIGGER IS BETTER
Cut fruit into large chunks to keep it from falling between the bars of the grill grate. Even if you’re working with a grill pan indoors, you want to go for bigger pieces in order to maintain the structure of the fruit. Bonus tip: if you’re grilling bananas, keep them in the peel to protect the soft texture — the high heat will ensure that they cook through.
3. PICK YOUR FAT
Brush fruit with a high-heat, neutral oil. [Small Amounts] of Melted unsalted butter or clarified butter also works well.
4. DO NOT DISTURB
Grill fruit over high heat for 3 minutes without moving or turning it to get the perfect sear (and coveted grill marks!). Flip and cook for 1 to 3 minutes more.
5. USE THE TOP RACK
If you’re working with more delicate slices, cherries, or berries, move the whole operation to the top rack if you have one, or in a perforated grill basket or sheet—even a foil pouch or boat if that’s how you’re rolling. The lid still goes down, but you’ll need to check more frequently.
So get out outside and start up that grill for some healthy cooking. Have a happy and healthy Memorial Day weekend.
Grilled Eggplant
A delicious side dish for any grilling recipe!
Ingredients
- 2 medium eggplants
- 2 Tablespoon olive oil
- 1/2 teaspoon dried or fresh oregano
Servings:
Units:
Instructions
- Heat grill. Cut eggplant vertically (1/4 of an inch slices). Brush both sides with olive oil. Grill 3-4 minutes on each side or until grill marks are present.
- Transfer to serving plate and sprinkle with dried or fresh oregano.
Recipe Notes
