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The Healthy Family Mealtime Makeover, Issue #21 -- Celebrate National Nutrition Month in March!
March 11, 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....

Step up to Nutrition & Health is this year’s National Nutrition Month theme currently being celebrated in March.

The campaign reinforces the importance of nutrition as a key component of health. This month try to focus on some new nutrition changes with your family, no matter how's still progress!

• Healthy eating helps you get the most out of life. A healthy lifestyle is the key to looking good, feeling great and being your best at work and play. It all starts with a healthy eating plan.

• Match you food choices to your lifestyle and individual requirements, choosing enough to achieve and maintain a healthy weight.

• Actively pursue variety. Expand your range of choices and explore new tastes. Eating a wide variety of foods not only promotes optimal nutrition, it provides the pleasurable aspects of eating.

• Make moderation your goal – you decide how much and how often. Healthy eating doesn’t mean feeling deprived or guilty. Look at the big picture, what you eat over several days – not just one day or one meal – that’s important.

Try the easy recipe below:



Prep time: 15 minutes

Yield: 8 half cup servings

1 cup uncooked quinoa

2 cups water or vegetable broth

¼ tsp salt

½ cucumber, seeded and small diced

4-6 calamata olives, finely diced

3 sun dried tomatoes, finely diced

1 TBSP olive oil

¼ cup crumbled feta cheese or goat cheese

2 TBSP lemon juice ( ½ lemon)

2 TBSP chopped parsley

1 TBSP chopped basil ( 1 tsp if using dry)

1 clove garlic, crushed

White pepper (to taste)

1.Rinse quinoa under cold water for 1 minute. Combine quinoa, water and salt in a saucepan. Bring to a boil. Reduce heat, cover and simmer 15-20 minutes.

2.Spread quinoa out on a sheetpan to cool. Toss cooled quinoa with the remaining ingredients in a large bowl.

Chill for one hour. Serve.

Source: Good Food by Margaret M. Wittenberg


Quinoa (pronounced keen-wa)

Quinoa was cultivated for centuries by the Inca tribes in the Andes Mountains of South America.

It has a slightly nutty flavor and is much milder in flavor than most whole grains. It has a slightly chewy texture and has the highest amount and quality of protein found in any grain.

Two nicknames for this grain are “the mother grain” and “supergrain” because of its amazing nutritional profile. It has twice the amount of protein as rice or barley.

Quinoa has a naturally occurring coating on it that repels insects. This coating, called saponin tastes bitter so quinoa should be rinsed with cool water before cooking.

Quinoa cooks very quickly compared to many whole grains. It typically takes only 15-20 minutes to cook. It can be cooked like rice.

For a richer flavor, toast it on a dry or slightly oiled skillet first.

Quinoa is a good source of calcium and several other minerals and vitamins such as: phosphorus, iron, magnesium, vitamin A, vitamin E, and B vitamins. Quinoa is gluten-free.

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2006

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) 2006,

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