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The Healthy Family Meals Newsletter, Issue #95 Have a Green St. Patrick's Day
March 17, 2008

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.

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Kindy's Musings....

Now every week, as your family dietitian, I will be scoping out the most relevant research and news that you can use to help your family make healthy nutrition and wellness choices.


...about the food industry we shop in as parents and educators...and family nutrition and health issues today.

Happy St. Patrick's Day! 2008 appears to be another year moving in the direction of living and eating 'green'! Enjoy the article links below that will help you stay informed on the trends of the future....

How to Elevate Oatmeal to Superfood Thanks to for these tips below on eating more superfoods....

Drink a glass of this with your oatmeal to help elevate your breakfast to superfood status: orange juice.

Why? The nutrients in oatmeal and OJ work synergistically to provide double the benefits you'd expect from simply adding their powers together.

Food Synergy

The phenols in oatmeal and the vitamin C in OJ both help make LDL more stable -- and that's a good thing, because the more stable LDL is, the less likely it is to rupture, stick to artery walls, and cause a heart attack. But consume the phenols and vitamin C together and they'll stabilize LDL at twice the level expected from adding their effects together. It's like this: 2 + 2 = 8, not 4, when it comes to phenol + vitamin C benefits.

Good Sources of vitamin C:

-Red bell peppers, one medium - 150 mg

Orange juice, 1 cup - 125 mg

Green bell peppers, 1/2 cup - 95 mg

*Papayas, one half - 85 mg

Strawberries, 1 cup - 85 mg

*Oranges, one medium - 70 mg

Cantaloupe, 1 cup - 65 mg

Brussels sprouts, four large - 60 mg

Mangos, 1 cup - 45 mg

*Broccoli, fresh or frozen, 1/2 cup - 41 mg

Honeydew melon or watermelon, 1 cup - 40 - 45 mg

Cast a Wide Net

So how can you take advantage of more food synergies? The best way is to eat a varied diet rich in colorful fruits and veggies, healthy fats, different kinds of whole grains, and few or no processed foods. This will give nutrients the best shot at meeting up in your body and reinforcing one another as they guard against disease.

Read the latest food trends and happenings with the links below:






Thank you Laura from Ontario for submitting this family recipe in the contest.

Ingredients and Instructions:

2 1/2 cups rolled oats

1 cup unsweetened coconut

1/4 cup sunflower seeds

1/4 cup pumpkin seeds

1/4 cup sesame seeds

1/2 cup wheat germ

1/4 cup peanuts (use any kind of nuts)

1/4 cup almonds (whole or sliced)

3 tbsp of ground flax seeds

1 tbsp unsalted butter

1/4 cup dark brown sugar

1/2 cup honey

2 tsp vanilla extract

1 cup of chopped dried fruit(raisons,apricots, cranberries,prunes,apples,dates,bananas,etc)

-Preheat oven to 300 F and spread oats, coconut, sunflower seeds, pumpkin seeds, sesame seeds, wheat germ, peanuts and almonds evenly on a 9 by 12 baking sheet.

-Bake these ingredients for 20 min stirring occasionally.

-Meanwhile heat butter, flax, brown sugar, and honey in a small saucepan.

-As soon as the oat mixture is out add dried fruit and stir.

-Remove honey mixture and stir in vanilla extract and then pour over top of the dry mixture.

-Mix well until coated and press into pan at 300F for another 20 minutes.

-When finished take out of oven and let sit 5 minutes. Then cut into squares in pan and place whole pan in the freezer.

Wait until frozen and then break apart and store in container in the freezer.

***Laura says, "These are absolutely wonderful tasting and much healthier then store bought brands... My family can't get enough!"

* Also add 1/2 cup of "just peanuts" peanut butter for peanut butter granola bars

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2008

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) 2008,

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