10 Make-it-Quick Family Meals

Do YOU have any idea what are you serving for dinner tonight? Any ideas on lunch or brunch this coming weekend? It can be a very discouraging task to come up with meal ideas each and every day, especially if you have kids who are picky eaters. Here are ten quick ideas for family meals. Why not reduce the stress and try one tonight?

1.    Spaghetti – It’s so easy to throw some noodles in a pot of boiling water and simmer some spaghetti sauce. Spaghetti sauce is also very nutritious and versatile: ground beef or turkey, diced vegetables and a variety of herbs and seasonings and you can make it all your own. For a low calorie meal, use spaghetti squash in place of traditional noodles.

2.    Tacos – If your family happens to likes Mexican food, whip up a batch of tacos for dinner. You can easily mix up a batch, providing hard and/or soft shells for variety. For family menu planning, slice and dice your preferred toppings ahead of time so you can just pull them out on taco night. If you’re into bulk cooking, it’s easy to cook up a large batch of taco meat and spices, freezing it for a later date.

3.    Macaroni and cheese – What kid doesn’t like this as a dinner main dish? Spice it up with diced tomatoes, crumbled turkey or chicken bacon, or hamburger.

4.    Pizza – and I don’t mean store-bought or delivery. Keep several prepared pizza crusts on hand, or make your own with whole wheat flour instead of all-purpose. On pizza night, let the entire family choose which of their favorite toppings they want on their pizza. Preparation time is fun, and because of this you can get supper in the oven in no time flat. Wait about 20 minutes to cook and you’re ready to eat!

5.    Skewers – you can create tasty chicken, seafood or beef kebabs quickly. Skewer the meat and your favorite vegetables, placing them in a sealed container until meal day. This is the benefit of meal planning – getting prep work done early. Cook your tasty kebabs on the bbq, or use a grill pan indoors.

6.    Hot dogs – You can find turkey or chicken wieners (check and make sure it ‘real’ or ’100%’ poultry) in most grocery stores, and there are even some ‘light’ varieties. Boil or grill them, add your favorite toppings and you’re done! Thank you Oscar Mayer!

7.    Chef salad – Salads are always quick to fix but they usually lack something in the taste department. With a chef salad you get your portion of protein from lean chicken or turkey. The taste comes from the add-ins: turkey or chicken bacon crumbles parmesan cheese, tomatoes, shredded cheese, black beans and cucumbers. Use other ingredients that your family likes.

8.    Grilled cheese sandwich – Dinner doesn’t need to be a four-course meal. For a new taste, add a few slices of a juicy tomato or side this with soup.

9.    Tortilla wraps – Create quick and yummy sandwiches with your favorite flavor of tortilla. Glaze with mustard or low calorie mayonnaise. Add crunchy veggies and diced chicken, fish or beef.

10.    Leftover creations– Use leftovers to create salads, casseroles, sandwiches and soups. Don’t let anything go to waste if it can be used for new meals.

I hope these ideas help spark some of your own creative ones which will not only save you time and money, but allow you to enjoy time with your family as well.

Top Ten Healthy & Quick Foods

We all know that one of the secrets to living a long and healthy life has a lot to do with the foods we eat. With not all foods being created equal, making choices to eat healthier can not only change your quality of life, but the longevity as well.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health! Many of them are those types of foods you can eat on the run too, so you’re saving time as well as saving your health.

1. Beans – If they give you gas, it’s easy to find precautions you can use before you eat them.  Also, soaking them first can help a great deal.  Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein.  This plant protein contains very little fat, carbs and calories.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy. And they are easy to make ahead, freeze or heat-and-go!

2. Oatmeal – Oatmeal is coming back into popularity, now that it’s stated as a food lowering blood cholesterol.  You can make it yourself with rolled oats or eat the instant kind if you are in a hurry.  Oatmeal is a filling grain which also provides more of that much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A.  Antioxidants fight free radical damage in the body and reduce the risk of cancer.  Berries, such as blueberries and grapes have the highest amount of antioxidants.  Choose an array of fruits in a wide variety of colors for maximum health.  The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots.  Garlic is known for lowering cholesterol.  Allium vegetables help guard the body against the risk of cancer as well as many other ailments.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state, especially garlic and wild garlic, increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Wild salmon is a fatty fish, however containing good fats proven to improve health in both children and adults.  Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon, it contains omega-3 fatty acids.  These seeds also contain omega-6 and omega-9 fatty acids.  You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed.  Ground flax, which is the most beneficial way to consume this seed, can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful.  They contain antioxidants such as beta-carotene and Vitamin C.  Peppers range from mild and sweet, to so hot you’ll be calling the fire department.  All peppers contain a substance called capsaicin.  Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease.  They are good in salads, salsa and all sorts of dishes. Grab some with a great low-fat dip for a quick snack.

8. Nuts and seeds – Nuts may be high in fat, but those fats are the good kind.  Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein.  Crush them into a fine powder to use as a coating instead of higher carb bread crumbs.  Nuts help to lower cholesterol.  Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately.  It is rich in antioxidants and increases energy.  You can get more done and look better while doing it.  You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is incredibly good for you.  Yogurt contains calcium, Vitamin B, and protein.  There are even newer types with added health benefits which you might want to look into.  If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth.  Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat.  Try these super foods to get started on the right foot.

Whole Grains Recipes

In keeping with our theme of whole grains, I thought I’d provide you with a few recipes today so you can start slowly incorporating them into your diet (if you haven’t already). These are recipes I have found online, just to show you how easy it is to locate healthly recipes. The http://about.com website has so many wonderful selections, you’ll find it a great place to find the recipes you need for your new, healthy eating habits. I hope you find these recipes useful as well as delicious!

Flax Seed Bread

Prep Time: 15 minutes

Cook Time: 20 minutes

Ingredients:

• 2 cups flax seed meal
• 1 Tablespoon baking powder
• 1 teaspoon salt
• 1-2 Tablespoons sugar equivalent from artificial sweetener
• 5 beaten eggs
• 1/2 cup water
• 1/3 cup oil

Preparation:

Preheat oven to 350 F. Prepare pan (a 10X15 pan or cookie sheet with sides works best) with oiled parchment paper or a silicone mat.

1) Mix dry ingredients well — a whisk works well.

2) Add wet to dry, and combine well. Make sure there aren’t obvious strings of egg white hanging out in the batter.

3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it’s easy to spread.)

4) Pour batter onto pan. Because it’s going to tend to mound in the middle, you’ll get a more even thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the sides of the pan (you can go all the way to the edge, but it will be thinner).

5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.

6) Cool and cut into whatever size slices you want. You don’t need a sharp knife; I usually just cut it with a spatula.

Nutritional Information: Each of 12 servings has less than a gram of effective carbohydrate (.7 grams to be exact) plus 5 grams fiber, 6 grams protein, and 185 calories.

Apple Cinnamon Breakfast Couscous

Whole grain couscous flavored with fruit and cinnamon makes for a healthy whole grain vegetarian breakfast suitable for kids as well as adults! For a vegan version, use a vegan margarine instead of butter. Breakfast couscous recipe courtesy the Wheat Foods Council.

Ingredients:

• 1 16 ounce can apples or pears, divided
• water
• 1 tbsp butter
• 1 10 ounce package couscous (7/8 cup)
• 3 tbsp sugar
• 1/2 tsp cinnamon, or to tste

Preparation:

1) Drain fruit, reserving juice. Pour juice into measuring cup and add water to equal 2 cups. Prepare couscous according to package directions using the fruit juice and butter.

2) Dice fruit; add to couscous.

3) Combine sugar and cinnamon and mix with couscous. Place in serving bowl and sprinkle with additional cinnamon, if desired. Serve at room temperature or chilled.

Makes 6 servings of apple cinnamon couscous.

Calories per serving: 271
Nutrition: Each serving provides approximately: 271 calories; 6 g protein; 56 g carbohydrates; 3 g fiber; 2 g fat (1 g saturated); 5 mg cholesterol; 0 mcg folate; 1 mg iron; 22 mg sodium.

Moong Daal Halwa (ok, not a diet food…but we can all enjoy a treat once in awhile!)

This rich, delicious dessert has an unusual main ingredient, normally associated with savory dishes – lentils. You’d never believe it when you eat it though! Serve Moong Daal Halwa warm with a scoop of vanilla icecream and you’ll get many requests for seconds.

Ingredients:

• 2 cups Moong Daal (split yellow lentils)
• 2 cups ghee
• 1 cup sugar
• 2 cups water
• 6 pods green cardamom split
• 1 cup khoya (see recipe below)
• 1 cup finely chopped mixed dried fruits of your choice

Preparation:

1) Wash thoroughly and soak the moong daal in water plenty of water, overnight.

2) The next morning, grind to a smooth paste in a food processor. Do not add any water while grinding.

3) Prepare a sugar syrup of one-thread consistency (here’s how you do it). When done, turn off the fire and add the split cardamom pods to the syrup. Cover and keep aside for later.

4) Heat the ghee/ clarified butter (recipe here) in a heavy-bottomed (preferably non-stick) pan on a medium flame till warm.

5) Add the moong daal paste to this ghee and stir to mix. Cook the moong daal, stirring frequently till it begins to turn golden and release its aroma. Another sign of doneness to watch for is, the separation of the ghee from the moong daal.

6) Add the khoya (recipe here) and mix well. Cook for another 2-3 minutes.

7) Now add the sugar syrup (remove cardamom pods before adding) and mix to blend.

Cook on a medium flame for 5-7 minutes, stirring frequently.

9) Add the dried fruits and cook for another 2 minutes. Turn off the fire.

10 ) Garnish with chopped nuts and serve. You can also add a dollop of vanilla icecream if desired.

Easy Barley and Mushroom Pilaf Recipe

Ingredients:

• 1/2 cup fresh sliced mushrooms
• 2 tsp olive oil
• 1 cup pearl barley
• 3 cups vegetable broth
• 2 tbsp chopped green onions (scallions)
• 1/4 tsp crushed dried rosemary
• 2 tbsp grated fresh Parmesan cheese

Preparation:

1) Heat olive oil in saucepan; add mushrooms and sautee until limp. Add barley, vegetable or chicken broth, green onion and rosemary. Bring to a boil.

2) Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Sprinkle Parmesan cheese over barley pilaf and serve.

Makes 4 servings of barley pilaf.

Per serving: 242 calories, 7g protein, 7g fat, 40g carbohydrate, 4mg cholesterol, 11g fiber, 790mg sodium.

Garlic Quinoa with Parmesan Cheese

This is an easy vegetarian recipe for whole grain quinoa flavored with garlic and Parmesan cheese. Although this is a very basic recipe, you can vary it by adding some fried tofu or whatever veggies you happen to have on hand.

Ingredients:

• 2 tbsp butter
• 1 small yellow onion, diced small
• 3-4 cloves garlic, minced
• 2 cups vegetable broth
• 1 cup uncooked quinoa
• 1/4 tsp salt, or to taste
• 1/4 cup Parmesan cheese

Preparation:

1) In a medium sized pan, sautee the onion and garlic in butter or olive oil over medium-high heat for 3-5 minutes, until onions are just soft. Reduce heat to medium low.

2) Add the vegetable broth and quinoa. Cover, and allow to simmer until liquid is mostly absorbed and quinoa is cooked, about fifteen minutes.

3) Remove from heat, and gently mix quinoa to distribute any excess moisture. Season with salt to taste, and top with Parmesan cheese, or, for a vegan version, mix in nutritional yeast instead of the cheese.

I hope you try these recipes, and discover how easy it is to incorporate whole grains and other healthy choices into your meal plans.

What is a Nutritional Supplement?

What is a Nutritional Supplement?

A supplement, by definition, is something that accompanies something essential. But, in some cases, nutritional supplements can themselves be an essential part of a healthy nutrition regimen.

Whether because of a busy life style, or an individual genetic or physiological condition, there are those who benefit from nutritional supplements. Everyone requires a certain amount of vital biochemicals, with the proportion varying within a narrow range for almost everyone.

But diet doesn’t always supply those amounts, even when a sincere effort is made to eat properly. Some have rigorous exercise routines, others are forced to a more sedentary lifestyle because of work and family life. Most importantly, every individual is unique and therefore requires a particular amount of nutrient that differs slightly from others.

B-complex vitamins, for example, are essential for everyone. But the proper amount will vary depending on weight and unique physiology. For some, an all-purpose daily vitamin pill is enough to supply any needed amount that doesn’t come from a balanced diet. The body has a well-tuned ability, in most cases, to absorb what’s needed and slough off the rest.

Taking Vitamin C once helped eliminate the dangers of scurvy and rickets. That’s rarely a problem in developed countries today, but there is strong evidence that it helps boost the immune system, leading to fewer colds and infections. Past claims overstated the facts, but Vitamin C remains a needed element.

Many people as they get older consume much less calcium. To an extent, that’s normal and healthy. Young adults don’t require anywhere near the amounts that they did when they were infants or young children.

But the curve picks up again later in life, as bones become less able to manufacture the appropriate amount. For many who are lactose intolerant, or simply don’t care for the taste of cow’s or goat’s milk, getting calcium in the form of a supplement is a great way to get that essential mineral.

Omega-3 are essential fatty acids that help reduce inflammation and prevent heart disease, to name only two benefits. But one of the main dietary sources – fish – isn’t to everyone’s taste. It’s also unfortunately the case that sometimes the local fish supply is temporarily unsafe. In those circumstances a nutritional supplement is an excellent alternative.

There are dozens of supplements that can help balance out hormonal deficiencies that many women and some men suffer from. Soy is one that can smooth out imbalances and help reduce PMS (Premenstrual Syndrome) or menopause symptoms. Others are helpful for thyroid imbalances.

Cortisol is another example. Naturally produced by most people in the proper amount, some people have a deficiency due to a gland weakened by disease, age or genetic condition. Those low in cortisol can suffer from fatigue, aching joints and other symptoms. Taken in the proper amounts, it can make a huge positive lifestyle difference.

Each person should undergo rigorous testing before taking anything more than an average daily vitamin or one of the more common supplements. Ginko, for example, can lead to excessive bleeding in some. You need to know which are safe for you. But once you have the results, taking nutritional supplements can make the difference between mediocre and optimal health.

Why Choose Whole Grains?

I will ask you to forgive me for the length of this post today, but I thought it was important to not only explain the benefits of whole grains, but also how they relate to the Prophet Muhammad (PBUH) and his teachings. I hope you enjoy it.

It’s amazing just how perfectly we have been provided for, with food which is naturally healthy, taking care of all of our needs for heart, blood sugar, weight maintenance and other health situations. The strength of ancient armies and their people was often dependent on the type of grain they had available to them. Egyptian wheat (what is known today as Kamut) was often cultivated on the flooded plains of the Nile River. It is said that ancient Roman and Egyptian gladiators were eaters of barley, just as many Greeks before them.

But what better role model do we have than The Prophet Muhammad (PBUH) and his very own teachings and reactions in relation to the foods he ate. The Prophet (PBUH) never turned down any food he was offered, even if the taste was less to be desired. He was thankful for any food presented to him, no matter how little there was, or how plain.

I found the following information on “The Arab News” website and thought it was a perfect example of how our Prophet (PBUH) teaches us the value of whole grains (particularly barley), as well as how important it is to not waste any food fit for eating.

“A woman called Salma, who was close to the Prophet’s household, reports that three of the Prophet’s young relatives once came to her. These were his grandson Al-Hasan ibn Ali, his cousin Abdullah ibn Abbas and another cousin Abdullah ibn Jaafar. They made a request to her to cook them a dish that the Prophet used to like. She said to them: “You will not like it today.” They insisted that she should cook it for them. “She took some barley and cooked it. She then put it in a deep plate and added some oil. She then crushed some pepper and spices to add these and served it to them, saying: ‘This is a dish that the Prophet liked and enjoyed eating.’” (Related by Al-Tirmidhi.)

We note that the lady was reluctant to give these young men what they asked. The reason was that by the time when this took place the Muslim state had prospered and people were able to afford different types of food. Moreover, the Arabs had by then mixed with people from different areas which came under Islamic rule. They became used to their more sophisticated cooking. Therefore, the lady felt that the young men would not appreciate the simple food that the Prophet used to eat. However, they were keen to try it, because they wanted to experience some aspects of the Prophet’s life, and tasting the food the Prophet liked was one way of doing that.

The dish served by this lady companion of the Prophet was simple indeed, consisting of boiled barley which was mixed with oil and some spices. We should remember that she was not keen to serve them anything the Prophet used to eat, saying they would not like it after they had been used to far more sophisticated and tasty food. Therefore, she must have thought of the best that the Prophet ate, which needed spices and pepper to enhance the taste. By today’s standards, this was very simple food unsuitable to serve as a main dish.

Indeed the Prophet was grateful for any type of food, no matter how plain it was. A report by Anas makes it clear that the Prophet used to like the remainder that was left in a saucepan after the food had been served. This authentic report is significant because it shows that the Prophet was keen to teach his companions by practical example that no food should be thrown away if it was suitable to eat.”

Whole grains are nature’s perfect foods — they’re neatly packaged combinations of vitamins, minerals, fiber, protein and other nutrients we’re just beginning gain an understanding of. They come in a wide range of tastes and textures for us to enjoy.

A whole grain consists of three components: bran, endosperm and germ. Each of these layers has their own particular uses and attributes.

• Bran (the outside layer of grain) provides fiber, B vitamins and great texture and taste
• Endosperm (the middle of the grain) holds the bulk of the nutrients. Essential amino acids contained here help to create a vegetarian protein source, which works alongside fiber to boost the density of nutrition found in foods made with it.
• Germ (the center of a grain) contains fat and fat-soluble antioxidants such as vitamin E, and is by far the most delicious part of the grain

Over the years whole grains had been put aside and replaced with processed and refined grains that were easier and quicker to work with. The problem with this is that refined grains only contain the endosperm, leaving out many of the most important parts of this wonderful product of nature.

There are many different types of whole grains you can choose from. Some of the most popular ones are found below, with a small description of each one.

• Barley – Nutty flavor and a good source of heart -healthy soluble fiber
• Buckwheat – Not wheat, but a seed that contains high levels of an antioxidant called rutin
• Hard Red Wheat – Hard wheat has higher amino acid levels (protein building blocks) than its softer versions and is a beautiful red color as its name suggests
• Brown Rice – This grain has a delicate flavor, is hypoallergenic and gluten-free
• Rye – Also a good fiber source, this grain has a distinct earthy flavor
• Oats – This super-grain has soluble fiber and a smooth and sweet flavor
• Flax seed – Best consumed ground to obtain the best nutritional value, this grain provides both generous amounts of fiber and omega-3 fatty acids

The link between high cholesterol and heart disease is a well-known and documented fact. But simply by integrated more whole grains into your diet, especially those such as oats and flax seed you can reduce your cholesterol levels considerably. This in turn lowers your risk of heart disease. Changing to a diet high in whole grains will help ensure your heart keeps up its important work for much longer than if you stick to refined grains.

Because whole grains are complex carbohydrates, they naturally contain fiber and can’t be broken down and absorbed as quickly as simple sugars or refined grains. This results in a better maintenance of your blood glucose levels, potentially reducing or removing your need for insulin with Type II diabetics. You’ll also find your energy levels more stable as a result of slower release of sugar into the bloodstream.

Many of the fashionable diets out there these days are telling people to avoid grains as much as possible. They may not be the greatest at helping you keep a healthy weight, they still shouldn’t be forgotten. The nutrition available in the form of vitamins, minerals, complex carbohydrates and fiber, whole grains contain some of the best elements help keep you on the right path to maintaining a healthy weight.

Next Friday I’ll be blogging about different uses for whole grains, and provide you with some recipes you can try for a new, healthier you.

Tele-Conference – Eat Right w/ Yaqutullah Ibraheem MS, RD, LD

Eat Right with Yaqutullah Ibraheem MS, RD, LD

Has a masters in Health Sciences and Bachelors in Nutrition. Currently works with Dekalb Medical Center as a Clinical Dietitian and also provides nutrition education for patients with various disease states including Diabetes, Heart disease, renal failure, and the need for wt management.

A brief outline of the call that consists of:
1. Making smart choices from everyday food groups
2. Finding a balance between food and physical activity
3. Getting the most out of your calories

Listen to Your Audio By Clicking Below

(January 14, 2010)Eat Right w/ Yaqutullah Ibraheem MS, RD, LD