Basic Stir Fry

Ingredients:

Chicken (or other meat), cut into bite size pieces

Bag of frozen, mixed vegetables

Oil

Seasonings

Rice

Brown Chicken in oil (I usually use Sesame), then add vegetables and seasonings, such as Soy Sauce (or other seasonings as desired).  Cook until vegetables are tender.  Serve over hot, cooked rice.  Round out meal with sliced fruit and milk.

Tuna Melts

Canned Tuna

Enough mayo to lightly coat

Horseradish to taste

Sliced block cheese

Whole Wheat Bread slices

Mix tuna, mayo and horseradish.  Spread over bread slices.  Top with cheese slices.  Bake at 375 Degrees for approximately 20 minutes (times and degrees may vary depending on oven, altitude and taste!).  Round out meal with carrot sticks, celery sticks and a cup of juice.

Homemade Spaghetti

Ingredients:

1 medium onion, chopped

3-4 cloves garlic, minced

1 lb ground beef

1 large can crushed tomatoes in puree

Sliced Mushrooms

Spices, as desired

Whole Wheat Spaghetti Noodles

Brown onion, garlic and ground beef.  Add tomatoes, mushrooms and spices and simmer for 30 minutes.  Meanwhile, cooked noodles according to package directions!  Serve with mixed salad and milk for a complete meal!

Food profile: Sweet Potatoes (yams)

Why limit sweet potatoes to just Thanksgiving and Christmas?  This yummy and relatively cheap vegatable is loaded with nutrition that can be bought and served year round!  Sweet potatoes come in two different varieties:  moist-fleshed (orange and naturally sweet) and dry-fleshed (ivory).  Yams are loaded with beta-carotine (vitamin A) and is also a great source of magnesium, and potassium.  They are super easy to prepare.  I usually buy a bunch on sale, bake them up, scoop them up, mash them up and serve them up!  They can also be easily prepared in the microwave:  just pierce with a fork,  and heat them on high (approximately seven minutes, though times may vary slightly).  My kids (and baby) just love them!

Black Bean Salad

Black Bean Salad:

Ingredients:
Cooked Black Beans
Shredded lettuce
Diced tomatoes
Shredded Co-Jack Cheese
Organic Corn chips (I get these at Walmart--Corn, sunflower oil and sea salt)

Spread chips on plate, top (in any preferred order) with the warmed beans, lettuce, tomatoes and cheese. This is surprisingly yummy! I had my doubts when I first tried it, but my entire family (including my picky toddler) devoured it! Serve with fruit slices and you got a complete meal!

Chicken Noodle Soup

With colds and runny noses, we've made this in our house a lot over the past few days!  It is very yummy and easy to make!  This is a recipe adapted from the Campbell's Collection cookbook.

Chicken Noodle Soup

Ingredients:

2 Cans (14.5 oz each) Chicken Broth

Generous dash of pepper

1 medium carrot, sliced (about 1/2 cup)

1 stalk celery, sliced (about 1/2 cup)

1/2 cup uncooked medium egg noodles

5 oz cooked chicken, cut into small pieces.

In a medium saucepan mix broth, pepper, carrot and celery.  Over medium-high heat, heat to a boil.  Stir in noodles.  reduce heat to medium.  Cook 10 minutes, stirring oftern.  Add chicken and heat through.  Serves 4.  Double as needed for larger families.

Vitamin C Reference

It seems during this time a year (Cold/Flu Season) we are all a little more conscience of trying to squeeze vitamin C into our bodies in hopes of preventing or lessening the effects of any sickness.  Here's a quick list of produce items containing vitamin C.  These are by no means the only foods containing vitamin C--but just a quick and hopefully attainable one for you.   Vitamin C is a 'water soluable' vitamin, meaning it needs to be replenished in our body each day!  The body does NOT store it!  Try to get one of these in a day!

Orange

Orange Juice

Other citrus fruit/juice

Kiwi fruit

Papaya

Tomatoes

Cantaloupe

Strawberries

Brussels Sprouts

Broccoli

Sweet Green Peppers

Bell Peppers

Twice a week for produce!

Tired of getting tons of produce, excited about the wonderful nutrition you'll have for the coming week, only to discover wilting and decomposing fruit and veggies four days later?  You think, what a waste of money!!  Yes!!  Consider buying only the produce you NEED for about three or so days and then doing a second (small) grocery trip during the week for another round of produce.

Basic Beans and Rice

Apologies for not getting this up yesterday---internet connection problems!  

Basic Beans and Rice

Ingredients:

1 lb beans

1 medium onion, chopped

2-3 cloves garlic, crushed

Brown Rice

Shredded cheese

The night before-sort, rinse and soak the beans in a slow cooker.  Next morning turning the slow cooker on for 7-9 hours on low.  At some point (either early or at least two hours before it is finished cooking) add the onion and garlic.  Also add any other spices you desire for extra flavor.  Serve over rice, top with shredded cheese.  Round out meal with cooked, chopped carrots and green peas.  Pour cups of milk for a complete meal!

Picante Chicken

Ingredients:

Chicken (any cut)

Jar of Salsa

Brown Rice

Shredded cheese (any kind)

Place chicken in caserole dish and pour salsa on top of chicken.  Bake for about an hour (more if using frozen chicken).  Meanwhile, cook brown rice.  Spoon brown rice on plate, then spoon chicken (cut up) on the rice, then place some shredded cheese on top.  Serve with green peas and corn.  Round out meal with a glass of milk.

(hint)--buying frozen peas and frozen corn are much cheaper.

Iron Absorbsency

Looking for ways to boost iron? A great way to encourage iron absorbency is to combine it with a vitamin C. For example, spaghetti is a great because the combination of iron in the ground beef and the vitamin C rich tomatoes enhances iron absorption in your body!