|Back to Back Issues Page|
The Healthy Family Meals Newsletter, Issue #49 -- Energize Your Life with Grain Foods
October 05, 2006
Welcome! Learn How to Combine Healthy Recipes with Family Adventure!
If you are receiving your first issue of the Healthy Family Mealtime Makeover -- Thanks for signing up! I hope you learn a new nutrition and wellness tip each week.
To receive your complimentary e-book that I have written on how to get your family excited about eating breakfast, download Breakfast and Brunches FREE!
Need a quick energy boost and aren't sure what to grab?
Learn the terms with the "whole grains lingo" definitions:
Whole grains: grains that contain all 3 parts of the grain - the bran, germ and endosperm.
Refined grains: grains that are not whole grains, that have had parts of the whole grain removed - the bran and germ to give the grain a finer texture.
Enriched grains: most refined grains are enriched, which means certain B vitamins and iron are added back after processing.
To increase whole grains in your diet try instead of snacking on chips try popcorn, instead of a blueberry muffin, try whole grain cereal, instead of a fruit-filled cereal bar, try fig newtons......
Try the easy recipe below:
RECIPE OF THE WEEK
7-Grain Cereal Muffins
Makes 12 muffin tops, six 3-1/4-inch muffins, or sixteen 2-1/2-inch muffins.
Start to Finish: 40 minutes
1 cup seven-grain cereal
1 cup dried tart red cherries
1/2 cup packed brown sugar
1/4 cup cooking oil
1-1/4 cups buttermilk
1 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon ground ginger or 1 tablespoon crystallized ginger, finely chopped
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground nutmeg
1 egg, slightly beaten
1. Grease 12 muffin-top cups, six 3-1/4-inch (jumbo) muffin cups, or sixteen 2-1/2-inch muffin cups. (Or, line standard muffin cups with paper bake cups.) Set aside. In a medium bowl combine seven-grain cereal, dried cherries, brown sugar, and oil. Pour buttermilk over mixture; let stand for 30 minutes. Meanwhile, in a large bowl combine whole wheat flour, baking powder, ginger, baking soda, salt, and nutmeg. Make a well in the center of dry mixture; set aside.
2. Stir beaten egg into buttermilk mixture. Add buttermilk mixture all at once to dry mixture. Stir just until moistened. Fill the muffin-top cups almost full or other muffin cups three-fourths full of batter.
3. Bake in a 400 degree F oven about 12 minutes for muffin-top cups, about 20 minutes for 3-1/4-inch muffins, or 15 to 18 minutes for 2-1/2-inch muffins or until golden. Cool on a wire rack 5 minutes. Remove from cups; serve immediately.
How to Shop for Whole Grain Snack Foods
1. Excellent source of whole grains - the product has at least 16 grams of whole grains per serving.
2. Good source of whole grains - the product has at least 8 grams of whole grain per serving.
3. Don't let the color fool you - brown or dark colored crackers, breads and baked goods are no guarantee that you're selecting whole grain food.
4. Don't just focus on fiber - scan the ingredient list and make sure the first word that appears in the ingredient list is the word "whole" followed by a grain such as wheat, oats, rice or corn.
Check out a new water drink company that was founded by Kara Goldin, a mother of four who cares about providing healthy beverages to families....she talks more below about Hint..
The idea behind Hint is simple: pure water, nature's original refreshment, accented with a hint of natural flavor.
No sugar, no artificial sweeteners: Hint is a refreshing alternative to sodas, juice and other sweetened drinks and it tastes great.
Sound good? It tastes even better.
We thank you for trying Hint, hope that you and your family enjoy it, and wish you excellent health.
Hint is available in many specialty markets and is also sold in fine spas and hotels. If Hint is not yet available in your favorite store, please ask for it.
Hint is adding new stores, spas and hotels every week and are also interested in school and corporate lunch programs.
What will your family do for healthier MEALTIMES?
Celebrating Healthy Families 2006
I want to continue to offer an excellent resource in 2006 that will help you save thousands of dollars on GROCERY SHOPPING!
Meet Lana Dorazio whom I consider an "expert" grocery shopper. She has developed a grocery shopping system that you can learn too.
Thanks for reading and have a great week!
Kindy --Your Family Dietitian
Copyright (c) 2006, http://www.healthy-kid-recipes.com
|Back to Back Issues Page|