Back to Back Issues Page
The Healthy Family Mealtime Makeover, Issue #014 -- Garlic, An Old-timer in the World of Herbs
January 16, 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!

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.

Every time she goes shopping she has learned how to come home with delicious food for her family at a fraction of the cost the grocery store would have liked her to pay!

I would encourage you in this new year of thinking how you will save money with your family's food budget to investigate Lana's ebook, Save Thousands Grocery Shopping & Cook Great Food.

Kindy's Musings....

We talked about eating oatmeal last week and will continue to celebrate National Oatmeal Month throughout January -- who would have thought oatmeal had it's own month to shine?

A recent parenting poll was done at asking the question:

What's the biggest obstacle to your eating healthier?

52% - Convenience: It's too time consuming to prepare healthy foods.

24% - Taste: Who wouldn't prefer chocolate to broccoli?

24% - Price: It's more expensive to eat healthy.

Which category do you fit into?

Try the easy recipe below:



Prep time: 20 minutes

Yield: 6 to 7 cups

2 TBSP oil

1 clove garlic, minced

1 ½ lb beef tenderloin or rib eye steak

¼ tsp pepper

10 oz can “Healthy Request” beef broth or 1 low-salt bouillon cube in 1 ¼ cup hot water

½ cup water

1 cup 1% milk

1 tsp Worcestershire sauce

1 TBSP tomato paste

½ tsp salt

1 cup fresh mushrooms, chopped

¼ cup whole wheat flour

½ cup light sour cream

½ cup 1% cottage cheese

1. Saute onions and garlic in oil until translucent.

2. Slice the steak into thin strips and sprinkle with pepper.

3. Add meat to saucepan with onions and garlic and stir fry on medium high heat quickly until just browned.

4. Add remaining ingredients, then combine the cottage cheese, sour cream, and flour mixture and puree until the mixture is smooth. Whisk this mixture into the sauce.

5. Heat mixture on high until boiling. Reduce heat, cover and cook slowly for 40 minutes or until meat is tender. Stir occasionally.

6. Serve hot over fettuccine noodles.

Source: Tailoring Your Tastes Cookbook by Linda Omichinski, RD, and Healther Wiebe Hildebrand, RN, BSN



The herb, garlic has been grown for over 5,000 years, making it one of the oldest cultivated plants.

During the building of the pyramids, the Egyptians believed that garlic had the power to increase strength and endurance.

The bulb or head of garlic is made up of a cluster of 12 to 16 cloves. There are over 30 varieties of garlic, the most popular being the white garlic, pink garlic, and purple garlic.

When buying, choose firm heads that are free of sprouts and spots. Garlic can be found in flake, powder, chopped, and paste form.

For easy peeling, crush the garlic lightly with the flat side of a knife, and the peel should practically come off by itself.

The flavor of garlic is released only when it is cut, crushed, or chopped. The more finely the garlic is chopped, the stronger its flavor.

For maximum flavor, add the garlic at the end of cooking.

It is not necessary to refrigerate garlic for it will keep for several months at room temperature when stored in a cool, dry place.

Garlic can be frozen after removing the outer skin, for about 2 months.

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2006


Eat Right Montana (

I encourage you to forward this newsletter to your friends, other parents, and colleagues for their review and enjoyment. However, please do so only by sending it in full, thereby keeping the copyright and subscription information intact.
Also, if you wish to post this newsletter to a newsgroup or electronic discussion group, you may do so if you preserve the copyright and subscription information.

Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2005,

Back to Back Issues Page