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side dish recipes that, when served
with your favorite frozen prepared
foods, create a perfectly balanced
meal you and your family will love.
Arugula and Roasted Pear Salad
with Toasted Walnuts
Pairs well with DiGiorno pizzeria! thin
(Recipe from Hungry Couple of Tast-
ing Spoon Media)
4 cups arugula
2 pears
1/2 cup chopped walnuts
1/4 cup olive oil
2 tablespoons lemon juice
1 tablespoon honey
1 teaspoon mustard
Salt and pepper to taste
Food & Dining
2017 October/November
Pg 9 - The Sunshine Express
You need more fruits and veggies:
5 easy ways to get there
(BPT) Most Americans understand the impor-
tance of including a variety of fruits and vegeta-
bles into their diets, but finding inspiration and
fresh ideas for incorporating them into everyday
meals can be challenging.
Research shows that only 10 percent of Ameri-
cans are meeting the MyPlate recommendations
for daily intake of fruits and veggies, according
to the Centers for Disease Control and Preven-
tion. As a rule of thumb, half the foods you eat
for any given meal should be made up of fruits
and veggies - preferably ones incorporating a
range of different colors and nutrients.
Daily meal planning is made easier if you turn
to your freezer for a little help. Balancing your
plate with frozen meals and pizzas and adding
fresh side dishes is a simple solution that can
help make you feel good about what you¡¯re eat-
ing, even with a hectic schedule. Choose your
favorite frozen prepared foods and pizzas as
the foundation, add side dishes made with fresh
fruit and vegetables and you have a balanced
meal that is both delicious and nutritious.
Nestl¨¦¡¯s Balance Your Plate educational program
aims to help you put together delicious and
nutritious meals that incorporate frozen and
fresh foods. The website,
balance, provides information, tips and recipes
to help consumers create easy, balanced meals
that meet dietary guidelines.
Here are some quick and easy tips for including
more fruits and veggies in your diet:
1. Chop, eat, repeat. Not into cooking? Simply
buy whatever looks good, wash it, cut into slices
and enjoy, perhaps dipping it into salad dressing
or a yogurt dip.
2. Shop the frozen-food aisle. Delicious and
easy-to-prepare frozen foods such as DiGiorno
pizzeria! thin Margherita pizza or Lean Cuisine
Ricotta Cheese & Spinach Ravioli provide your
family plenty of wholesome meals without re-
quiring lengthy prep time. Simply pair with tasty
side dishes made with fruits and vegetables for
a balanced meal.
3. Divide and conquer. Each Sunday night
mix your favorite veggies into a big salad bowl
with a cover, combining Romaine and iceberg
lettuce with darker green varieties and throwing
in other tasty ingredients that will motivate you
to want more; consider slices of grilled meat or
shrimp, boiled eggs, or small amounts of nuts,
cheeses, dried fruit, etc. Then divide the mix
into individual plastic containers for the week¡¯s
4. Top it off. As soon as your favorite frozen
pizza comes out of the oven, boost its nutrient
punch by adding pieces of fresh tomato, basil,
pineapple, spinach or arugula.
5. Stir it in. Add complementary veggies to
your favorite comfort food, like Stouffer¡¯s Mac
& Cheese. Suggested stir-ins: roasted broc-
coli, cauliflower, zucchini, carrots or butternut
Nestl¨¦¡¯s Balance Your Plate offers two delicious
Quick & Easy Tips
kids need, plus deliver on the flavor and fun
factor that will ensure their kids eat the snack
instead of tossing it in the trash.
Hungry for snack ideas?
Here are some tips for choosing snacks that
parents can feel good about to help keep your
kids going when the school day ends:
* Pack in protein - Protein is a vital compo-
nent of a balanced diet, especially for the devel-
oping bodies of young children.
Choosing a high-protein snack can also help
children avoid the energy crash that occurs
after consuming sugary snacks.
Look for protein-rich snacks like Nature Valley
Protein Chewy Bars, which offer 10 grams of
protein and are available in kid-friendly flavors
like Peanut Butter Dark Chocolate and Salted
Caramel Nut.
* Whole grains are great - Whole grains
offer a host of healthful nutrients, including B
vitamins, minerals, protein and antioxidants,
according to HealthLine.
Children can get whole grains from many sourc-
es, including whole-grain breads, but cereal can
be a very kid-friendly option for whole-grain
Create your own small treat bags of cereal for
on-the-go snacks. Options like Cheerios are
made from whole grain oats, so they pack 24
grams of whole grain per serving - about half of
the recommended daily allowance.
* Drink up, drink wisely - At the end of the
day, kids thirst for something to go with their
Before letting kids reach for a juice or sports
drink, remind them that water is the best bev-
erage for everyone, regardless of what they do
after school.
Nothing hydrates like H2O, but if your child
doesn¡¯t like the taste of plain water, you can
find many sugar-free, lightly and naturally fla-
vored waters to tempt their taste buds.
* Calcium is key - Young bones do a lot of
growing, and calcium is essential for bone
Children can benefit from snacks rich in cal-
cium - which are, coincidentally, often also rich
in protein - such as cheese and yogurt. String
cheese or yogurt variations like E-Z open Go-
Gurt are calcium and protein rich snacks that
are also kid friendly, and easy to enjoy on the
go during the busy school year. Put a frozen
Go-Gurt in your kid¡¯s backpack in the morning
and it will stay cold until after-school soccer
Numerous studies show after-school activities
benefit kids physically, mentally and socially.
Choosing the right after-school snacks can help
ensure kids get the most enjoyment and nutri-
tional benefits after the school bell rings.
Choosing Nutritional Snacks
* Pre-heat the oven to 400 degrees and line a
baking sheet with parchment paper.
* Slice the pears vertically and scoop out the
seeds with a spoon or melon baller. Spread the
walnut halves on one side of the baking sheet
and layer the pear slices on the other. Place in
the oven for about 5 minutes, toss the nuts and
flip the pears. Continue roasting for an addi-
tional 5 minutes.
* Make the dressing by whisking together the
olive oil, lemon juice, honey and mustard until
fully combined. Season with salt and pepper.
* Assemble the salad by adding the arugula to a
large bowl or platter. Top with the roasted pear
slices, sprinkle on the walnuts and drizzle with
the dressing.
Simple Kale Salad
Pairs well with Lean Cuisine Ricotta Cheese &
Spinach Ravioli
(Recipe from Loop88)
2 medium bunches kale, stemmed and roughly
4 tablespoons olive oil
1 tablespoon apple cider vinegar
1 small red onion, thinly sliced
1/4 cup feta cheese crumbles
Sea salt
3/4 cup chopped walnuts
Dress kale with olive oil, apple cider vinegar and
sea salt, then top with red onion, feta cheese
and toasted walnuts.
For more recipes, information and meal ideas
Smart, kid-friendly options
for after-school snacking
(BPT) Whether they¡¯re in a club or after-school
program, play on a sports team or go straight
home, when the school day is done, all children
have something in common - they could use a
good snack!
Children need healthy fuel after school, but
often can be picky about what they¡¯ll reach for.
Parents can struggle to find snacks that are
portable and provide the protein and nutrition