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Colors for Nutrition

March 23, 2018 by Dinner Tonight

Nutrients present themselves as different colors in in fruits and vegetables. Different colors = different nutrients! If you see a lot of the same colors on your plate, consider mixing it up!

Did you know that adding color to your meals will help you live a longer, healthier life? Colorful fruits and vegetables can paint a beautiful picture of health because they contain phytonutrients, compounds that give plants their rich colors as well as their distinctive tastes and aromas. Phytonutrients also strengthen a plant’s immune system. They protect the plant from threats in their natural environment such as disease and excessive sun.

When humans eat plant foods, phytonutrients protect us from chronic diseases. Phytonutrients have potent anti-cancer and anti-heart disease effects. And epidemiological research suggests that food patterns that include fruits and vegetables are associated with a reduced risk of many chronic diseases, including cardiovascular disease, and may be protective against certain types of cancers.

The American Cancer Society recommends 2 1/2 cups per day of fruits and vegetables. The 2020-2025 US Dietary Guidelines recommend consuming even more: 2 1/2 cups of vegetables and 2 cups of fruit, based on a 2,000-calorie diet.

Below is a quick run down of some of the phytonutrients that you’ll find in fruits & veggies of that color:

Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease.
Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions

Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.
Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn

Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isothiocyanates, and indoles, which inhibit the action of carcinogens (cancer-causing compounds).
Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil)

Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.
Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage

White and brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.
Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms

Source:

Harvard Health Blog – find the original article here.

Here are some of our most fruit and veggie packed recipes for you to check out!

Fruits:

Vegetables:

Separate Eggs

March 9, 2018 by Dinner Tonight

On your mark, get set, separate! Follow these easy steps to successfully separate the egg yolk from the egg white.

How to Pick Fresh Fish

August 26, 2016 by Dinner Tonight

There are so many choices when it comes to selecting fish at the grocery store or fish market. Choosing fish seem like a daunting task; however, you can be sure to take home a fresh fish with these simple checks:

Flesh: The flesh of the fish should be firm, not soft. It should spring back when pressed gently.
Smell: Fresh fish should not smell like a rotten or strong fishy odor. It should smell fresh without any harsh odor.
Color: Fresh fish like finfish should be white. If you are purchasing a fish that might have a different flesh color be sure to choose fish whose flesh is bright and characteristic of the fish species. Fish with gills should have bright red or pink gills.
Skin: Fish with skin on should be shiny and the scales should be tight and not falling off.
Appearance: Eyes should be bright, clear, and protruding. Fish with cloudy, pink, or sunken eyes are not fresh and should not be purchased.

Always remember to ask your local fish market or grocery store, when they are delivered fresh fish and how long the fish has been in the cooler. Be sure to use fresh fish within two days of purchase. If you do not plan on cooking with fish within two days freeze the fish for later use.

Learn more about How-to-select-fresh-catfish with these easy steps.

Join Chelsey as she makes a case for fish as a smart protein choice and how to make it an easy choice for dinner with tips on purchasing fish to make food dollars stretch.

If you want more tips on how to incorporate seafood into your dinners, check out our tips!

If you are unsure about cooking seafood, check out our safety tips here.

Help Wanted: Menu Planning

March 9, 2015 by Dinner Tonight

Cooking nutritious meals for your family may seem like a daunting task but with menu planning and time management you CAN do it.

Menu planning does not have to complicated. What it does need to be is realistic for you and your family.

Start with these tips:

Write down some of your favorite meals and ask for input from family members. If you can’t think of any ideas, look for recipe ideas on the Dinner Tonight website, Pinterest, or recipe magazines.
Plan a week’s worth of meals at a time. Don’t forget to include side dishes (which can be as simple as a frozen bag of veggies).
Find Balance. If you have veggies, dairy, and protein at one meal, include fruit and grains in the next to cover all 5 food groups.
Vary protein foods. Choose a variety of protein foods throughout the week. If you have chicken one day, try seafood, beans, lean meat, or eggs other days.
Designate meals for each day. If you know that Wednesday nights are hectic with after school activities, make that night grab-and-go style. For example, you could make turkey wraps with low-fat cheese and spinach, carrot sticks, and use Greek yogurt as a dessert.
Take a quick inventory of your pantry and fridge then go grocery shopping based on your menu. Remember to make a list.
Love your leftovers. Prepare enough of a dish to eat multiple times during the week. Making leftovers part of your plan can save money and time.

Try menu planning this month. To get you started, here are a few favorite recipes from the Dinner Tonight archive to give you a one-week menu. Practicing menu planning can lead us down the path of healthy living. Let us know what you use to menu plan and share your helpful tips. Enjoy!

Monday- Easy Slow Cooker Pulled Pork

Tuesday- Black Bean Rice Salad

Wednesday- Pork Street Tacos (use leftovers from Monday)

Thursday- Oriental Lettuce Wraps

Friday- Family Night Out

Saturday- BBQ Pepper Steak (prepare extra steak)

Sunday- Roast Beef and Blue Cheese Salad (use leftover steak from the day before)