Delay

Due to vacation and family illness, there (have not and) will not be any posts until next Monday--February 23, 2009.  Tune in, then, to read about home made Chicken Noodle Soup!

~NutritionCents

Repeats

To stretch out those dollars, try (for a month) a scheduled menu.  On Mondays and Tuesday, serve Beans and Rice (or similar) for dinner, on Wednesday and Thursday a Chicken and rice dinner, do a homemade pizza on Friday night, then let Saturdays and Sundays be open for suggestions from your family.  It sounds a little bland on paper; but there are many ways to slightly vary those meals, it keeps planning and grocery shopping easier and it will also save a few dollars too!

Honey Milk Balls

A yummy and nutritious snack aid!

Ingredients:

1/2 cup honey

1/2 cup peanut butter*

1 cup dry milk solids

1 cup uncooked rolled oats

Mix all ingredients well, then kneed until blended.  Shape into small balls.  These taste best cold!

*even better to use natural peanut butter

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

Basic Bean Burrito

If you have left over beans from Monday's post here's a yummy favorite in our house!

Ingredients:

Cooked beans (our favorite is Black Beans)

Warm tortillas

Shredded Cheese

Spread 1/4 of beans on a warm tortilla.  Mash beans with a fork and sprinkle with cheese.  Roll up and heat as needed.  Serve with sliced grapes and orange slices.  Round our meal with a cup of milk.

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!