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The Healthy Family Mealtime Makeover, Issue #009 -- Tiz the Season to Eat the Zesty Orange
December 16, 2005

Welcome! Learn How to Combine Healthy Recipes with Family Fun!

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Family Breakfasts & Brunches

The holiday parties are starting for both adults at work and kids at school.

Plan ahead for holiday greetings, meetings, and feasts. If you are over-hungry, it's natural to over-eat with all the goodies of holiday tables.

The secret is to eat something light, but filling, an hour or so before the events.

Fuel yourself with a piece of string cheese, a small muffin, some beef jerky, or half a sandwich before you go out -- that way you'll be able to make more sensible choices.

Remember to enjoy all holiday foods and beverages, just donít overdo it.

All the goodies will be around next year and the year after that!

Start with small portions, eat slowly, and savor every bite.

Try the easy recipe below:



Prep time: 10 minutes

Yield: 4 to 6 cups

The tartness of orange blends beautifully with the sweetness of peach here. For a variation, make an ice ring by pouring additional peach juice into a mold and freeze. When you are ready to serve, put frozen ring into a punch bowl.

2 cups unsweetened orange juice

2 cups frozen peach slices

ľ cup peach juice

1 cup low-fat milk

2 Tablespoons sugar

1 teaspoon vanilla extract

ľ teaspoon ground nutmeg

Combine all ingredients except nutmeg in an electric blender; process mixture until smooth.

Pour into glasses. Sprinkle nutmeg on top.

Serve immediately over crushed ice.

Source: Lifeís Simple Pleasures by Karen Mangum, MS, RD



There are many different varieties of oranges that are classified as the bitter orange, the sweet orange, the Valencia orange, the navel orange, and the blood orange.

Oranges are identified by a brand name.

Each brand name represents several different types of oranges according to size and quality.

Close to 14% of the world production of oranges is supplied by the United States.

When buying, choose oranges that are firm and heavy for their size.

Oranges can be stored at room temperature for about one week. For a longer storage life, keep them in the refrigerator.

Oranges can be eaten raw, used in cooking, made into marmalade, or squeezed to make juice.

Oranges are known for their high vitamin C content and are also a good source of potassium.

They are a diuretic, aid in digestion, prevent scurvy, and have a mild laxative effect.

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2005


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Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2005,

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