Fresh & Healthy Recipes & Tips for a Healthy Lifestyle Fall 2013 Translating MyPlate to Your Family Plate MyPlate, the current USDA food guide, is a helpful tool for feeding your family right from all the important food groups. The plate icon is divided into four equal parts; vegetables, fruits, grains, and protein foods with a separate “glass” representing dairy foods. Make your kitchen MyPlate friendly! Well-stocked pantries, refrigerators and freezers make eating healthier, tastier, quicker, and more economical. These can also reduce the stress that comes with having to answer the question of, “what’s for dinner?” Pantry Refrigerator a Dried fruit, canned fruit (in juice) a Canned vegetables (no added salt) a Tomato sauce (low sodium) a Tuna, salmon packed in water a Whole wheat/whole grain breads, oats, whole grain a Fresh fruits and vegetables, 100% fruit juice, a a a a a cereals, whole wheat pasta, brown rice, quinoa, whole wheat couscous, farro, corn tortillas, grits Dried beans, canned beans (low sodium) Nut or seed butters Whole wheat flour Canola oil, olive oil, vinegar, pepper, dried herbs Vegetable, chicken or beef broth (low sodium) Remember: 100% vegetable juice a Eggs a Nuts and seeds a Low-fat or fat-free milk, yogurt and cheese a Calcium-fortified soy milk, tofu a Fresh herbs Freezer a Frozen fruits (no added sugar) a Frozen vegetables (without sauces) a Lean ground beef or turkey, chicken breasts, fish ol lunches follow MyPlate ho sc d an t as kf ea br ol ho Both sc at school, you will t ea n re ild ch ur yo en wh guidelines. So e – or two - fewer meals! on e ar ep pr d an r fo op sh have to MyPlate Inspiration Fresh & Healthy Budget, Track & Plan | www.choosemyplate.gov The Choose My Plate website has a wealth of information and interactive tools including budget tips, food trackers, and daily food plans that you can create around your family’s preferences. A ght! Make a MyPlate dinner toni Pin & Cook | http://pinterest.com/MyPlateRecipes The MyPlate Recipes Pinterest Page is a collaboration from the nation’s top recipe creators (such as Cooking Light, Food Network, Family Circle, etc.) and boasts hundreds of beautiful, healthy and practical recipe ideas. Involve the Whole Family | http://www.letsmove.gov/eat-healthy The mission of Let’s Move is to raise a healthier generation of kids. This website has many creative ideas on healthy family eating, exercising, and planting a family garden More MyPlate Motivation Make at least half your grains whole grains… here’s how: aWhole wheat couscous takes less than 15 minutes to cook. Use it in your favorite rice and pasta recipes. aMake breakfast quinoa! Mix with bananas, almonds and a drizzle of honey. aLook for the words “whole wheat” or “whole grain” on the ingredient list when buying bread or cereal. aAdd barley to vegetable soups or salads for a quick fiber fix. Fill half your plate with fruits and veggies… here’s how: aAdd an extra ½ - 1 cup of fruits or veggies over what the recipe calls for with salads, casseroles, pastas or rice dishes. a Try to serve at least 2-3 different colors at each meal. aHave raw produce washed, cut and peeled in baggies or containers in the front of the fridge so it’s easy to find and snack on. Get your kids to love their veggies!… here’s how: a Rename – Studies show that kids eat more when vegetables are given fun titles like “X-Ray Carrots” and “Power Peas.” a Play – Make them fun! Serve cut veggies on toothpicks with a dunk-able yogurt dip or put out different veggies to make a “face” on cheese sandwich. a Whirl – Pureeing veggies into soups, tomato sauce and cheese sauce (think sweet potatoes in mac n’ cheese) is a great way to add flavor and nutrition. a Heat – Grilling and roasting bring out the natural sweetness in veggies. For more information, visit myhealthyforlife.com Brown Rice w/ Sizzling Chicken and Vegetables Preparation time: 30 minutes, excluding rice preparation Serves: 4 • • • • • • • • • A 3 cups hot cooked brown rice 3 tbsp low-sodium soy sauce ¼ cup water 1 tbsp honey 1 tbsp cornstarch 1½ tbsp canola or corn oil 1 lb boneless chicken breast, cut into 1-inch cubes 2 cloves garlic, minced 1 small white onion, cut into small wedges (about 1/8-inch thick) • 3 medium carrots, peeled and thinly sliced diagonally (1 cup total) • 1 ½ cups small broccoli florets • 1 medium red bell pepper, cut into 1-inch pieces Directions: 1. Mix soy sauce, water, honey, and cornstarch in a small bowl; set aside. 2. Heat oil in a wok or large skillet. Add minced garlic; sauté about 1minute until garlic is golden. 3. Add chicken; cook about 5-6 minutes, then push chicken to the side. 4. Add onions to center of skillet; cook until slightly tender and push to the side. 5. Continue with carrots, broccoli, and peppers separately, placing each in center of pan, cooking until slightly tender and pushing to the side. 6. Pour soy sauce mixture into center of skillet. Leaving other ingredients at the sides of the pan, stir sauce until it thickens. 7. Mix in with vegetables and chicken. Serve immediately over cooked brown rice. Serving Suggestions: Serve with apple slices and a glass of non-fat milk. HEALTHY FOR LIFE™ is the ARAMARK Education commitment to improving the health and academic potential of your students and children. © 2013 ARAMARK. All rights reserved. Confidential and Proprietary to ARAMARK. May be used only with ARAMARK’s written consent.