Feed Your Family a Super Healthy Diet: 5 Simple Mealtime Strategies {Podcast #297}

It’s a new year, which means there are plenty of resolutions being tossed around. From exercising more to eating more fruits and veggies, what’s your goal for 2017? On this week’s Cooking with the Moms podcast, we checked in with Amy Roskelley, founder of Super Healthy Kids, for her top 5 ways to achieve success when you resolve to feed your family right.

Improve your family's diet in 2017 via MealMakeoverMoms.com/kitchen

**********

Click the PLAYER button below to tune in!

***********

(1) Eat More Dinners Together
Make it a part of your family culture. Even when your kids get older and they’re busy with late-afternoon and evening activities, making the time to dine together leads to better nutrition for everyone.

(2) Include More Fruits and Vegetables in the Diet vs. Eliminate Entire Food Groups
From gluten free to dairy free, instead of jumping on a popular diet trend that calls for eliminating entire food groups, Amy recommends shifting your focus to ADDING foods to your family’s diet, especially fruits and vegetables. And she offers this great advice: If your child shuns a particular vegetable—steamed broccoli for example—instead of trying it over and over again, prepare it 10 different ways. If steamed broccoli gets rejected at your table, roasted broccoli might be a big hit.

Fruit and Veggie tracker from Super Healthy Kids

Check out this free Fruit & Veggie Tracker download from SHK.

(3) Weekly Meal Prep
Amy says you’re much more likely to eat vegetables if they’re washed, chopped, and stored in containers (she loves wide-mouth Mason jars) so they’re at the ready when mealtime rolls around. Pick one day each week to organize ingredients for the days ahead.

Turkey Chili Potatoes from Super Healthy Kids

{Turkey Chili Potatoes: Photo courtesy Super Healthy Kids.}

(4) Meal Planning
Are you organized when it comes to making family dinners or do you fly by the seat of your pants!? Plotting out your meals ahead of time means fewer takeout meals or pizza deliveries. Super Healthy Kids offers a meal planning subscription service, and when we asked Amy to share one of the most popular recipes from the plan, she offered up these Turkey Chili Potatoes.

(5) Have Fun with Food
From gardening to growing herbs indoors to TV food shows hosted by kids, Having fun with food is one of the best ways to entice tiny taste buds.

What’s your family’s resolution for 2017?

Cabbage From My CSA + Our Intern’s Recipe for Thai “Bland” Soup

From coleslaw and kimchi to this Thai “Bland” Soup and salads, cabbage is a versatile vegetable that adds crunch, flavor, and good nutrition. Cabbage is a good source of fiber, folate, and vitamin C, and it contains antioxidants that promote good health. Guest Post: Hi, I’m Ben, a senior in nutrition from Boston University. A [more]

Recipe for 3-Seed Lentil Cakes: #RecipeRedux from Laurel’s Kitchen Cookbook

These vegetarian 3-Seed Lentil Cakes are packed with great nutrition, plus they are gluten free. Like mini meat loafs you can top them with a bit of tomato sauce and serve with a side salad, coleslaw, vegetable and/or rice! We have been participating in The Recipe Redux healthy blogger challenge for several years now, and this [more]

10 Healthy Grab-and-Go Snacks for the Hectic Holiday Season

The hectic holiday season just got a whole lot healthier thanks to these 10 grab-and-go, nutrient-packed snacks. Our 10 good-for-your-family ideas feature our favorite new Chobani yogurt drink, lots of fruits and veggies, nuts, and muffins and bars made with whole grains. All provide the protein, fiber, and health-enhancing nutrients that we all need when we’re [more]

Barely Banana Protein Pancakes + Rise & Shine Cookbook {Podcast Episode #296}

Over the years, we’ve made more batches of pancakes than we can remember. From pumpkin to blueberry to apple, fluffy pancakes are always greeted with a smile in our households. Now, thanks to these moist and mouthwatering Barely Banana Protein Pancakes (with 4 Little Ingredients), we have a new recipe to add to the mix. [more]

Healthy Holiday Gift Guide – Cookbooks, eBooks, Meal Plans, Lifestyle eCourses, and More!

What are your go-to gifts for the holidays? Cozy slippers? A tacky Christmas sweater? What about the gift of good health? This year, consider some of our favorite good-for-you cookbooks, ebooks, meal plan subscriptions, and online healthy lifestyle classes to place under your holiday tree or menorah. From better breakfasts and wholesome baby food to lightened [more]

Entertain on a Budget: 4 Healthy Holiday Recipes Made with Pantry Ingredients

When the holidays roll around and you find yourself cooking for family and friends, you may also find that your wallet gets skinnier by the day. From elaborate parties to unexpected guests, the food cost associated with hosting a holiday party can add up quickly. To the rescue, we have 4 healthy holiday appetizer recipes [more]

Cinnamon-Spiced Roasted Walnuts – Lower in Sugar But Packed with Holiday Flavors

Most of the sugar-and-spice roasted nut recipes that we’ve seen online call for half a cup to a cup of sugar, so the healthy attributes of the nuts (good fats, fiber, antioxidants) get sabotaged. Our “candied” walnut makeover has a hint of sweetness from just 1/4 cup brown sugar and lots of flavor from cinnamon, allspice, and [more]

Kale Salad with Lemon Yogurt Dressing + $100 ALDI Gift Card Giveaway

This Kale Salad with Lemon Yogurt Dressing is now my number one, go-to recipe when I’m craving something healthy, flavorful, and budget friendly for dinner. I fell in love with this salad during a recent trip to ALDI headquarters outside Chicago where I had an opportunity to tour one of their flagship grocery stores and [more]