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The Healthy Family Meals Newsletter, Issue #38 -- June is Dairy Month
June 22, 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!

Kindy's Musings....

To celebrate June as Dairy Month, our food focus is on dairy products and their importance in maintaining a healthy weight, building strong bones, and preventing disease.

Seventy-five percent of the calcium in our food supply comes from dairy foods.

However, some people have trouble digesting natural milk sugar (lactose). Since they do not have enough of the necessary enzyme (lactase), they may experience symptoms after eating foods with lactose.

There are easy ways to enjoy the nutrient-rich content of milk products without discomfort.

6 ways to enjoy dairy foods when lactose causes problems:

Pair milk with meals,. Drink milk (1 cup or less) along with your meals and snacks.

Go for older and wiser. Try aged or ripened cheeses like Swiss and cheddar. They contain little, if any, lactose.

Get some “culture”. Choose yogurts with “live and active cultures.” These helpful bacteria act like lactase to break down lactose with digestion.

Chill out. Since ice cream and frozen yogurt contain less lactose than milk, small servings may cause little or no discomfort.

Reduce it. Take lactase tablets just prior to eating dairy foods. Try lactose-reduced or lactose-free milk products or make your own with lactase drops.

Did any of you get a chance to explore the information on getting out of debt? I'm going to leave the information below for one more week to give you a little more time to look at it....

And next week get ready to meet, the Whitney's, a neat family from Pennslyvania who have come up with some interesting ways to stay healthy as a family!

Try the easy recipe below:



Prep time: 40 minutes with previously cooked chickpeas

Yield: 4 servings

1 pound kale, washed and trimmed

1 TBS olive oil

1 TBS minced garlic

1 dried hot pepper, optional

4 TBS minced parsley

Salt and pepper to taste

1 pound ziti, elbow macaroni, or bowties

2 cups cooked chickpeas, drained

1.Set a large pot of water to boil. Cut the kale stems into 2-3 inch pieces; chop the leaves coarsely and set aside.

2.Boil the stems until they are tender, then add the greens. Cook the kale until it is still bright green but quite tender.

3.Scoop it out with a slotted spoon and keep the water boiling. When the kale cools, squeeze out the excess water, gather it into a mass, and chop it rather finely.

4.Meanwhile, place the oil in a large skillet, add garlic and hot pepper.

5.Cook slowly until garlic becomes golden brown, then add 2 tablespoons of parsley.

6.Remove the hot pepper.

7.While the garlic is cooking, cook the pasta, drain it. Warm the garlic mixture over medium heat and add the pasta, the chickpeas, and the chopped kale.

8.Toss well, taste for seasoning, garnish with parsley, and serve immediately.

Source: Leafy Greens by Mark Bittman



Kale is one of the hardiest members of the cabbage family; it is able to withstand temperatures as low as 5 degrees F. Kale has large, curled leaves and varies in color from light to dark green.

Look for kale with firm, brightly colored leaves, free of spots and mold. Because it is fairly tough and has a strong flavor, kale is rarely eaten raw. Blanch it for a few minutes in salted boiling water before cooking to moderate its bitterness. Kale can be boiled or steamed.

Store kale with its leaves close together in a perforated plastic bag in the refrigerator. It will keep for 5 to 10 days, but it is tastier and less bitter when consumed as soon as possible. Kale can also be frozen after being blanched for 2 to 3 minutes.

Kale is an excellent source of vitamin A and C and of potassium; it is also a good source of vitamin B6 and copper, and provides folic acid, calcium, iron, thiamine, riboflavin, niacin, and zinc.


For another week, I want to give you a chance to help your family get out of debt and give you more money in your grocery budget WITHOUT pinching pennies.....

I highly recommend a product my friend Leo Quinn.... a financial educator from the Albany, NY area has created.

I've known Leo for a while now, and he has a program that is surprisingly simple and is very easy for anyone to follow.

Basically, it shows you how to finally get rid of your personal debt, and how it can be done very quickly.

I know many families are struggling with their paycheck every payday and I also know that Leo's ebook, "How To Own Your Paycheck Again" can help.

For the last eight years, Leo has been showing people how they can get completely out of debt (including a mortgage) in under 10 years!

--And you won't have to pinch pennies, get a second job or cut back your spending in any way!

Leo is an expert in guiding people on the important journey of financial freedom and showing them "how to make their paycheck mean something again."

I will let him explain it to you when you visit his web site -- since he says it a lot better than I can.

By this time next summer your family might just be out of debt!

Here's Leo's website and ebook link....

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.

Save Thousands Grocery Shopping & Cook Great Food.

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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