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?

25 Fast and Healthy Family Dinners for Back to School – National Family Meals Month {Podcast #291}

September is National Family Meals Month, an initiative spearheaded by the Food Marketing Institute. It’s designed to encourage families to gather around the table more often and to educate everyone about the many health benefits of breaking bread together.

We’re both on board with #FamilyMealsMonth and hope you are too. To make family mealtime easier (especially now that kids everywhere are back in school) and more nutritious, we collected 25 fast and healthy recipes from our dietitian blogger friends to share with you. We organized the recipes into three categories: seafood, poultry, and vegetarian.

Fast and healthy family dinners via MealMakeoverMoms.com/kitchen #FamilyMealsMonth

From cookbooks and blogs to food magazines and family archives, there are literally millions of recipes out there. Yet, when we ask our readers which meal of the day frustrates them the most, the majority say, DINNER.

For family dinner inspiration, tune in to this week’s Cooking with the Moms podcast. Click the player button below to listen, and head on over to iTunes to subscribe.

If you are new to Meal Makeover Moms’ Kitchen and Cooking with the Moms radio, we’d like to WELCOME you, and we hope you’ll stop by again 🙂

Family Meals Month

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Asian Grilled Turkey Tenderloin with Pineapple – Part 2: Grill Something Unexpected {Podcast #288}

In Part 2 of our Grill Something Unexpected series, we feature turkey tenderloin, a moist and tender cut that lends itself to the outdoor grill. 

My Asian-inspired marinade made with soy sauce, ginger, lime juice, garlic, toasted sesame oil, and honey adds a slightly sweet, slightly salty flavor, and the grilled pineapple rounds out the meal.

Asian Grilled Turkey Tenderloin with Pineapple via Mealmakeovermoms.com/kitchen #turkey #grilling

June is National Turkey Lovers’ Month®. While most of us look forward to turkey with all the fixins on Thanksgiving, there’s a wide variety of turkey cuts including the drumstick, thigh, breast, tenderloin, cutlets, ground, and wing/drumette that can be used for breakfast, lunch, dinner and even snacks all year long. Turkey can easily be prepared by grilling, baking, roasting, pan frying or broiling. 

On this week’s Cooking with the Moms radio podcast, I share my recipe for Asian Grilled Turkey Tenderloin with Pineapple and highlights from my Farm to Fork turkey farm tour, which I attended last summer in Ohio.

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25 Ways to Improve Your Family’s Diet {Podcast #287}

Struggling with picky eaters? Looking for new ways to add variety, more nutrition, and kid-friendly flavors to every-day meals? Stuck in a snack rut? Curious how much added sugar is lurking in your family’s favorite foods? Wondering out how much fiber your family needs for optimal health?

25 ways to improve your family's diet via MealMakeoverMoms.com/kitchen #picky #kids #nutrition

On this week’s Cooking with the Moms radio podcast, we share highlights from our 5-part blog series on 5 Easy Ways to Improve Your Family’s Diet TODAY. We gathered all 25 of our doable, practical, and realistic strategies below and dish about them on the podcast. There’s something for everyone here, and we hope our tips get you closer to boosting the nutritonal GPA of your family’s diet.


Click the PLAY button above to tune in!

This week’s podcast is sponsored by Chobani Kids® Greek Yogurt Pouches and Tubes. We were compensated for our work, and as always all opinions are our own.

How to market good nutrition to kids via MealMakeoverMoms.com/kitchen #nutrition


1. Make healthy foods highly accessible and attractive: Kids are more likely to eat fruits and vegetables when they’re cut into fun shapes and presented in playful ways. From fresh berries used as a “decoration” for a smoothie bowl topping to a Halloween Skeleton made with vegetables, a dash of creativity can really spark a child’s interest. And if you serve fruits and veggies at the start of the meal when kids are hungry, they’ll be more willing to take a few bites too.

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Gut Health: How to Nurture Your ‘Good’ Bacteria with Diet and Lifestyle {Podcast #286}

There may be no such thing as the Fountain of Youth, but a growing body of cool science shows that taking care of the 100 trillion bacteria that reside inside your gut can have a profound and positive impact on your family’s health.

 On this week’s Cooking with the Moms radio show, we welcome Stanford University scientist, Erica Sonnenburg, PhD to the show to talk about her book, The Good Gut, why our microbial community or “microbiome” is critical for promoting health and warding off disease, and how a few simple and surprising things in our everyday lives can grow and nurture the good bugs that live within you and your kiddos.

  The Good Gut via MealMakeoverMoms.com/kitchen #guthealth

Erica and Justin Sonnenburg, PhDs co-wrote The Good Gut. They live in California with their two daughters, ages 7 and 9, and their dog, Louis, who’s named after Louis Pasteur. They grow vegetables in their garden, and they eat a lot of fiber. Why the dog and the garden? Well, it turns out that good bacteria live in soil, so exposure to dirt from hands and paws can boost the beneficial bacteria that take up residence in your gut. And why the fiber? Well, that’s what the 1,200 or so bacterial species that live in your gut like to eat.

The Good Gut via MealMakeoverMoms.com/kitchen #guthealth

{We’re giving away a copy of The Good Gut, so read on for the details on how you can enter to win.}


 If you lined up all of your gut microbes side by side, they would reach the moon.

That’s a lot of bacteria, and it’s no coincidence that the diverse community of bugs that inhabit our gut also plays a significant role in our health. Our collection of microbes helps us digest food and stay regular, and controls our metabolism, immune system, mood and behavior, and even our body weight. They’re wired into our biology.

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Arugula, Farro and Pistachio Salad with Raspberry Vinaigrette

Add a healthy, flavorful spin to homemade vinaigrette with convenient frozen raspberries, and then toss the dressing into this nutrient-packed salad made with arugula, pistachios, farro, goat cheese, chickpeas, avocado, carrots… and raspberries! 

Arugula, Farro and Pistachio Salad with Raspberry Vinaigrette via MealMakeoverMoms.com/kitchen #salad #RedRazz

In case you don’t have a ‘favorite’ go-to salad, we’re here to fill your salad void with a new recipe made with greens, grains, and a dressing featuring frozen red raspberries. It’s as flavorful as it is gorgeous! {We created this recipe in partnership with the National Processed Raspberry Council. We were compensated for our work, and all ideas are our own.}

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Gluten-Free Walnut, White Bean and Quinoa Salad in a Jar {Podcast #284}

This gluten-free, salad-to-go is filled with fiber, flavor, and heart-healthy omega-3 fat, and whether you’re a busy mom or a school-age kid, we’re pretty sure you’ll look forward to eating it for lunch! 

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

Our new recipe and this week’s Cooking with the Moms podcast is sponsored by the California Walnut Commission.

Did you know that walnuts are the only nut—and one of the few foods—significantly high in omega-3 alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid? One ounce (about a handful) has 2.5 grams of ALA, which is more than the recommended daily amount of 1.6 grams for men and 1.1 grams for women.

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

A few months ago, the 2015 Dietary Guidelines for Americans were released. The new recommendations from the USDA encourage all of us to reduce saturated fat intake and shift to foods high in the healthy polyunsaturated fats. Choosing plant-based foods like walnuts is a great way to help you meet that goal.

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

Walnuts are versatile. We love to grab a handful for a snack, add them to breakfast favorites like fruit & yogurt parfaits and overnight oats, and incorporate them into pancakes, cookies and quick breads. They also provide an easy way to add more plant-based protein to things like salads and pasta dinners.

Tune in to this week’s Cooking with the Moms podcast by clicking on the PLAY button above for our easy Walnut, White Bean and Quinoa Salad in a Jar as well as two other recipes your family will love: Grab-and-Go Granola Bars and Rosemary and Sea Salt Walnuts.

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

This recipe is super easy. Start with two wide mouth, pint-size Mason jars, and fill each with light Italian salad dressing, quinoa, and white beans (AKA cannellini beans). Mix together and then keep building …

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

… with diced red bell peppers, feta cheese (that’s optional), and quartered kalamata olives …

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

… and then add the final touches with fresh basil and toasted, chopped walnuts. Yes please!

Each serving has over a day’s worth of good-for-you ALA omega-3 fat, 11 grams of filling fiber, and 14 grams of protein.

4.5 from 8 reviews
Walnut, White Bean and Quinoa Salad in a Jar
This gluten-free salad is seriously yummy, and it's super flexible. You can use any bean of your liking or add any veggie you love. Hmmm: Roasted beets sound good right now! And for even more flavor, go ahead and add some lemon zest to the quinoa/bean mixture or just before serving.
Recipe type: Lunch or Dinner
Serves: 2
  • 2 tablespoons light Italian salad dressing
  • 1 cup cooked quinoa, cooled
  • ½ cup cannellini beans, drained and rinsed
  • ½ cup diced red bell pepper (cut into ½-inch dice)
  • ¼ cup crumbled feta cheese, optional
  • 12 pitted kalamata olives, quartered (about ¼ cup)
  • ¼ to ½ cup loosely packed torn fresh basil leaves
  • 2 ounces lightly toasted walnuts, roughly chopped (about ½ cup)
  1. Divide the salad dressing evenly between two wide mouth, pint-size Mason jars and top each evenly with the quinoa and white beans. Use a fork to stir the ingredients together until the quinoa and beans are well coated with the dressing.
  2. Continue layering each with the bell peppers, feta cheese as desired, olives, basil leaves, and the walnuts.
  3. Secure the lid and refrigerate. To serve, shake until the ingredients are combined, and then pour into individual bowls, or eat directly from the jar with a spoon or fork.
One salad has 25% vitamin A, 80% vitamin C, 20% iron, 10% calcium, and 2.7 grams ALA.
Nutrition Information
Serving size: (1 jar) Calories: 460, Fat: 29g, Saturated fat: 3g, Carbohydrates: 40g, Sodium: 590mg, Fiber: 11g, Protein: 14g


Walnut Giveaway

Thanks to our friends with California Walnuts, look what we’re Giving Away:

– Walnut tote bag, which folds into a walnut shell
– Walnut spatula
– Walnut apron
– Walnut Pear Chardonnay Handmade Soap made with walnut shells
– 1 Mason jar filled with walnuts
– One-ounce walnut sample packs
– Recipe cards

TO ENTER add a comment right here on this blog post and tell us about your favorite way to incorporate walnuts into your family’s diet. Or simply tell us why you’d like to win the giveaway! (U.S. and Canada only please)

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.

> Share the giveaway news with your Facebook fans and friends with a link back to the post.

> Follow us on Pinterest.

> Follow The Meal Makeover Moms on Facebook and Twitter (@MealMakeovrMoms).

Giveaway ends at noon on April 7th, so hurry up and enter! – Giveaway is CLOSED.

Ever wonder how walnuts are harvested? Check out this fun video!

Healthy Zucchini Quiche + Finding Common Ground on Diet Advice {Podcast #282}

Eating more plant-based foods and the green light that it’s AOK to include eggs in a healthy, well-balanced diet are two tenants of the new 2015 Dietary Guidelines for Americans, and this healthy Zucchini Quiche fits right in with those diet “dos.”

Quick Zucchini Quiche via MealMakeoverMoms.com/kitchen #vegetarian

Here at Meal Makeover Moms’ Kitchen we embrace eating a variety of foods with an emphasis on consuming plenty of plants and good-for-you fats, keeping saturated fats and nutrient-devoid, heavily processed foods in check, and choosing foods with a healthy and sustainable environment in mind. Easy, right?

On this week’s Cooking with the Moms podcast, we welcome Sara Baer-Sinnott, president of Oldways, to the show to dish about finding common ground among the dueling diets and scientific advice that consumers see every day in the media.

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20 Healthy Lentil Recipes + The International Year of Pulses {Podcast #281}

We love lentils—green, brown, red, Beluga, French green—in soups, stews, and salads, but these little legumes can also star in protein and fiber-filled tacos, “burgers,” and even desserts. These 20 healthy lentil recipes should get you well on your way to loving this petite pulse. 

20 Healthy Lentil Recipes / Year of Pulses via MealMakeoverMoms.com/kitchen #LovePulses #IYP2016

On this week’s Cooking with the Moms radio podcast, we celebrate the International Year of Pulses with healthy lentil recipes like our Lentil Alphabet Soup and a roundup of lentil dishes that everyone at your table will love. We chose lentils as our featured pulse because, well, we had to start somewhere!

Click the play button above to tune into this week’s Podcast, and don’t forget to subscribe on iTunes!

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