I hope that got your attention because it surely got mine as I was reading it. This study applied to schools serving salad bars at lunch and I can’t help but believe that there would be an increase at home too.

Bring on the household salad bar.

With fresh and simple ingredients you can prepare a quick and easy meal that can please everyone. That’s why I love salad suppers one night a week in our house. Especially with summer baseball, swimming, and dancing to keep us all busy.

You can make simple salads for everyone in the family with two kitchen tools: a sharp knife and a can opener.

What requires a sharp knife? Strawberries, kiwis, peaches, broccoli, cauliflower, celery, carrots, apples, pears, peppers, cheese, melon, hard-boiled eggs, grilled chicken breast

What requires a can opener? Mandarin oranges, chickpeas, black beans, chicken breast, salmon (open, drain and store in the frig)

What requires nothing but your hands? Spinach, lettuce, nuts, dried fruit, thawed frozen peas, whole grain crackers

Just store those perishable items, pre-cut will get you to eat it, in containers in the refrigerator. And on those busy nights you just have to pull everything out to the counter and mix and match.

This salad ranks in the top 5 favorite salads in our house (it’s hard to really pick a number one when they are all so good!)

Simple Salad Supper

Serves 4

Ingredients:
6 oz spinach (about 6 cups)
2 cups sliced strawberries
4 ounces diced Havarti cheese
4 chicken breasts, grilled
4 tablespoons poppyseed dressing (my fav – T. Marzetti brand with natural ingredients I can pronounce)

Preparation:
1. Divide the spinach among four plates. Layer strawberries and diced cheese.
2. After chicken has been grilled, let stand 5 minutes to let juices redistribute. Slice on the bias and place on salad.
3. Drizzle with poppyseed dressing.

Serve with grilled asiago bread slices drizzled with olive oil. Yum.

What other ingredients would you include in your household salad bar?

Invite the kids into the kitchen with you.

I know it sounds like that could be a nightmare. Flour all over the counter, crumbs on the floor, fingers covered with food. Those are just a few things I think of when I imagine and do cook with my kids.

But its totally worth it.

Whether its breakfast, lunch or dinner, with a few simple guidelines, the kids can take ownership for all or part of the meal. You as the parent may also need to help a little (a plus for connections), but let the kids do the majority of it. One of my daughter’s favorite things to make is nothing glamorous – it’s peanut butter and jelly. But she is getting the sense of meal planning because she at least includes a fruit and vegetable with it along with an ice-cold glass of milk.

I met a lady last week who has kids that are all grown up. One in particular, she noted, does not like to cook and she blames herself for that because in her words she never “invited them in”. As a working mom when her kids were little, she wanted to always get the meal done, in a hurry to accomplish the next thing. We all get into that rut, but I have been more intentional now more than ever to cook with my kids and the United States of MyPlates challenge keeps us on track. Maybe it will for you too.

Stuffed Zucchini Boats
Adapted from the Healthy Lunchtime Challenge Cookbook recipe submitted by Haley Matthews of Georgia.
Serves 4.

Ingredients:
4 small zucchini, halved lengthwise
2 tablespoons olive oil
1/2 cup shredded carrots
1/2 cup diced yellow onion
8 ounces ground chicken or turkey sausage
1 cup cooked brown rice
1 large egg
1/2 cup ricotta cheese made with skim milk
1 teaspoon each chopped fresh thyme and parsley
1 teaspoon salt
1 teaspoon black pepper
1/4 cup shredded Parmesan cheese
1/4 cup Panko breadcrumbs

Preparation:
1. Preheat oven to 375 degrees. Lightly cover a baking pan with olive oil spray.
2. Scoop out the pulp of the zucchini and discard. Place on baking sheet with scooped sides facing up.
3. In a large sauté pan over medium heat. Add 2 tablespoons olive oil, shredded carrots, onion, garlic and sausage. Sauté 5 minutes or until vegetables are softened and chicken is cooked through.
4. Remove from heat and add rice, egg, ricotta, herbs, salt and pepper. Gently stir until well combined.
5. Evenly divide into scooped out zucchini boats. In a small bowl, combine cheese and breadcrumbs. Sprinkle over the top of each boat. Bake for 30 minutes or until tops are golden brown.

MyCart Shopping Tip: Worried about what the kids will eat while you are at work (if they are home)? Then make sure you have the right foods on hand. Stock your home for health and you won’t have to worry.

Make it a MyPlate meal by enjoying the zucchini boats with a spinach salad with berries and a smoothie.

Star Ratings:
Husband: 3 – He’s not in love with zucchini, but with a little more tinkering of this recipe (meaning more cheese, we may be able to up the score
Adventurous Son – 3 – He ate it but it was our first time making boats out of vegetables – a new concept.
Cautious Daughter – 1 – Again she states she would eat this for survival. Although she did pick out the sausage and rice.
Dietitian Mom – 4 – Overall, I would say this recipe deserves another chance!

Enter Greek yogurt as a replacement for those mayo-laden dressings.  Less calories, less fat, more calcium, more protein than it’s mayonnaise opponent.  It’s a refreshing, lighter dressing for your salads. Check out the stats:

• Save 392 calories when you swap out 1 cup of sour cream for 1 cup of plain, non-fat Greek yogurt.
• Save 710 calories when you swap out 8 ounces of cream cheese for 1 cup of plain, non-fat Greek yogurt.
• Save 789 calories when you swap out 2 sticks of butter for 1 stick of butter + 1/4 cup plain, non-fat Greek yogurt.
  Even more interesting:
• Save 1334 calories when you swap out 1 cup of mayonnaise for 1 cup plain, non-fat Greek yogurt.
• And the big kahuna: Save 1852 calories when you swap out 1 cup of oil for 3/4 cup plain, non-fat Greek yogurt.

Convinced yet?

Being a dietitian, I have tried a lot of yogurt. New products, new changes, lots of opportunities. But one brand stands out to me. Yes, they have great tasting yogurt, but there is so much more.

• Commitment to a high quality product.
• Commitment to education and transparency.
• Commitment to authenticity.

That’s why I love Chobani brand.

What makes their yogurt special?
It’s simple and authentic. Don’t we all crave simplicity and genuineness in everything we do and people we interact with? Chobani keeps it simple by using milk and cultures and authentically straining it to result in thick, creamy yogurt with twice the protein compared to regular yogurt.
They use natural ingredients including real fruit, no preservatives or artificial flavors or thickeners. (It’s naturally thick because of the straining process – the way it is supposed to be).

Another thing I love, is that they are transparent about the process:

Greek Yogurt 101

So I was doing a little experimenting with some favorite salad recipes that tend to be laden with mayonnaise, heavy whipping cream and the like.  Here is what I came up with:

Chobani Fruit Salad
Serves 6.

1 can (15 ounces) mandarin oranges, drained
1 cup blueberries
2 cups quartered strawberries
1 cup light frozen whipped topping, thawed
1 (6 ounce) carton Chobani strawberry Greek yogurt

1. Combine mandarin oranges, blueberries and strawberries in a large bowl.
2. In a separate small bowl, combine whipped topping and strawberry Greek yogurt. Mix well.
3. Stir yogurt mixture into fruit mixture. Serve as a side dish or dessert.

Chobani Cucumber Salad
Serves 1.

1 cup sliced cucumbers
1/4 cup plain nonfat Chobani Greek yogurt
1 Tablespoon + 1 teaspoon sugar
1 Tablespoon white vinegar
Pinch of dill weed
Pinch of salt
Pinch of garlic powder

1. Place cucumbers in small bowl. Set aside.
2. In a separate small bowl, stir together Greek yogurt, sugar, vinegar, dill weed, salt and garlic powder. Whisk well.
3. Pour yogurt mixture over cucumbers. Chill for one hour, then serve. Or eat immediately if you can’t wait!

Fruit and Pasta Toss

Adapted from a recipe I love from my friends at Midwest Dairy.

Serves 1.

8 ounces whole-wheat spiral pasta, uncooked (about 2-3/4 cups dry)
1-1/2 cups cubed cantaloupe
1-1/2 cups cubed pineapple
1-1/2 cups diced strawberries
1 cup halved red grapes
1 cup cubed Havarti cheese
1 cup diced, cooked chicken breast (optional)
12 ounces mango Chobani yogurt (or strawberry is delicious too!)

1. Cook pasta according to package directions, drain and cool.  Spray with non-stick cooking spray to allow noodles not to stick, toss and cool.
2. While pasta is cooking, add fruit, cheese and chicken (if using) to large bowl and gently toss.  Add pasta (once cooled).  Gently stir in yogurt.  Chill for 30 minutes in the refrigerator.

Disclosure: Chobani provided the yogurt for these recipes, but I was not paid to write this post. All opinions and creations are my own.

And for a bonus – here’s why my 8-year-old wants you to drink milk.  Dairy is delicious.

Which one is your favorite?

#dairygood reasons to drink milk from an 8yo @midwestdairy vine.co/v/b3H5wijOw7W—
Jen Haugen, RD,LD (@jenhaugen) June 04, 2013

By age 9, it’s recommended to consume 3 servings of low-fat or fat-free dairy daily, but most people only get 2 servings per day. Less dairy intake means less nutrients including calcium, vitamin D and potassium (among many others). Here are some easy ways we start our day with dairy:

• Breakfast sandwiches are so easy to make.  Whole grain English muffins toasted with 1 slice cheese and 1 scrambled egg – you can make these in 5 minutes or less by using the microwave to cook your egg.  Serve with milk.
• Quick smoothies.  Here are a few recipes.
• Yogurt parfaits are a hit in our house.  Fresh berries, yogurt and granola taste so great together.
• Apple with peanut butter and ice cold glass of milk.
• Instead of adding water to pancake mix or oatmeal, add milk.  It will help keep you fuller longer.

And a new recipe:

Berry Yogurt Parfait Pancakes
Serves 6.
Recipe source: Midwest Dairy

Ingredients

Batter:

1 ¼ cup all-purpose flour
½ cup whole-wheat flour
1 tablespoon sugar
2 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 ¾ cup low-fat buttermilk
1 egg
1 tablespoon unsalted butter, melted
1/8 teaspoon almond extract

Topping:
1 ½ cup low-fat plain or vanilla yogurt
¾ cup low-fat granola
3 cups mixed berries (strawberries, blueberries, raspberries)

Preparation:

1. In a large bowl, whisk together flours, sugar, baking powder, baking soda and salt. In a separate bowl, whisk together buttermilk, egg, butter and almond extract. Pour wet ingredients into dry and mix until smooth (the batter will be thick.)

2. Heat griddle or large skillet coating with cooking spray over medium heat. Pour 3 tablespoons batter onto griddle and cook until bubbles on pancake start to break (about 2 minutes.) Flip with spatula and cook other side until golden brown. Repeat until batter is gone.

3. To assemble each serving, place one pancake on a plate and spread 2 tablespoons of yogurt on top. Top with ¼ cup berries and sprinkle with 1 tablespoon granola. Top with a second pancake and spread an additional 2 tablespoons vanilla yogurt on top. Top with another ¼ cup berries and another 1 tablespoon granola. Repeat to make remaining 5 servings.

How will you start your day with dairy?

What I thought was so great is that even though the plate I gave him did not have a spot for dairy, he knew to include this on the plate. In our family, dairy makes an appearance at each meal, so it was an automatic for him, of which I am proud!

This week is the second birthday of MyPlate and it’s June Dairy Month (not to mention the end of the school year), so it’s the perfect time to teach kids about MyPlate. Why not give the kids some educational games and activities to help them with their health this summer?

4 Ways to Teach MyPlate to Your Kids:

1. Here are some great activity sheets for kids to learn more about MyPlate.
2. MyPlate games for the computer.
3. Choose MyPlate songs and videos.
4. Challenge your kids to a MyPlate creation – whether it’s out of Legos, drawing or painting on paper or even chalk on the sidewalk – it all counts!

Whether we want to admit it or not, what happens in childhood makes a tremendous impact on our adulthood. How often do you hear people referring to “when I was a kid…” stories? In the nutrition profession, those childhood habits can die hard. Why not make the most of the time you have with your kids by teaching them healthy habits that will last a lifetime?

Start the MyPlate celebration at breakfast with this delicious dairy-filled smoothie: It’s simple and easy – as all smoothies are!

Strawberry Breakfast Sunrise Smoothie
Adapted from http://www.thebreakfastproject.com
Makes 1 serving.

Ingredients:
1 cup fat-free or low fat milk
1/2 cup frozen strawberries
1/2 banana
4 ounces low fat strawberry Greek yogurt (you will find twice the protein in Greek yogurt)

Preparation:
1. Combine all ingredients in a blender and blend until very smooth.

As parents, we hold the power of helping our kids create healthy lifestyles. Don’t waste any more time.

Happy Birthday MyPlate and Happy June Dairy Month!

How will you celebrate?

I love dairy and I love Pinterest.  My friends at Midwest Dairy have married two of my favorite things and kicked off a contest for June Dairy Month: the Dairy Farm PinTourist on Pinterest. This contest invites you to go beyond the dairy aisle to see what life is like on a Midwest dairy farm.  The Pinterest virtual farm tour allows you to e-meet some of Midwest’s dairy farm families and learn more about what they do on a daily basis and give you ideas for some delicious, dairy-fresh recipes.

The contest is open today through June 28, and one randomly selected winner will receive a Midwest Dairy prize pack plus a $200 grocery store gift card to buy your favorite dairy foods!

Here are 3 Simple Steps to Become a Dairy Farm PinTourist:

1.       Complete the Dairy Farm PinTourist form on http://contests.piqora.com/fb/contest/content/dairymakessense.com/254

2.       Follow Midwest Dairy on Pinterest by clicking “Follow All”

3.       Repin favorite farm photos, dairy dishes or dairy farm facts from Midwest Dairy’s Dairy Farm PinTourist Board to your favorite board!

Also, follow my boards on Pinterest if you are looking for even more inspiration.  Happy pinning!

Go ahead, ask your kids: “Where does milk come from?” Will they say the grocery store or will they say the cows on the farm? Recently, I was invited by Midwest Dairy to attend a Nutrition Communicator Symposium. Into the wild blue yonder of Missouri, I went, so excited to learn more about one of my favorite food groups – dairy – and share fun memories with other dietitian bloggers too.

As I looked out the window, the cows were in view. And to prepare to meet these beautiful creatures, we had to sport some booties for their safety, not ours.

We met up with Chris Heins, part of Heins Family Farms of Higginsville, Missouri, for the farm adventure. What a great family. They believe that farming is one of the best jobs on earth and they love working together as a family on the farm. Fun fact: 97% of dairy farms in the United States are family owned and operated. And the success of a dairy farm depends on taking good care of the cows, or as Chris calls them, the girls.

Growing up a farm girl myself (crops and hogs), I know that a farmer must be committed to sustainable and healthy land and animals, or there won’t be a business or farm to run. One of my favorite local Minnesota dairy farmer friends has this as a tagline “Live as if you will die tomorrow, farm as if you’ll live forever”. Pretty much sums it up.

Take a quick break and watch this fun-filled, full of dedication, video: Feeding a Nation:

Walking around the farm gives a grand view of how that milk gets to your table. It all starts with healthy cows.

How do those cows get to be so healthy? From eating the right mix of healthy foods and being well taken care of. Sound familiar? Cows eat on average 100 pounds of food per day including corn (a grass), rye and few other grains. They also drink up to 60 gallons of water each day PER COW! Holy cow! What a cow eats is based on science and farmers work with professional nutritionists to devise a healthy diet for the cows so they remain healthy and comfortable. Not only does this family feed the cows the right mix of grains for optimal nutrition, they also grow those grains in the fields surrounding their farm. Just like we grow gardens outside of our houses to feed ourselves the right mix of nutrients.

Each cow has their own personality. This one was a little shy.

Safety and high quality are of the utmost concern during the milking process. The cows are milked 2-3 times per day. The udders are sanitized before the milking machine is placed on the udders to gently milk the cow. Computers keep track of the amount of milk a cow gives, because that can also give clues to their health. It only takes approximately 5 to 7 minutes to milk a cow and each cow gives about 8-9 gallons of milk per day! The milking machine releases from the udders on its own when it realizes the flow of milk has stopped. Human hands never touch the milk as it goes from cow to you. And everything is washed and sanitized after milking.

From that point, milk is quickly cooled from 101 degrees to under 40 degrees in a matter of two hours. Before the milk leaves the farm, every load undergoes a series of checks to make sure that it is safe and without antibiotics.

Your milk is local to where you live in the United States, coming to you on average no more than 100 miles away. And, in only two days!

I am so proud of our nation’s dairy farmers. They really are feeding a nation real, fresh and nutritious foods that our families need. You can support dairy farmers by putting milk on your table and nine essential nutrients your body needs.

After a dairy good farm tour, we refueled with chocolate milk (more on that soon). And here’s one of my favorite recipes with chocolate milk: Peanut Butter and Banana Breakfast Shake. Seriously Good.

Connect your family to food!

• Look for a dairy farm tour near you. Attend breakfast on the farm!
• Go on a virtual tour with this 12-year-old blogger. She’s awesome!
• Check out my new friend, Amber at Healthy Under Pressure for a fun video log of the dairy farm tour (I make a few appearances)!
• Or my new friend, Anne, who also has a great recap with a recipe for a pineapple mint smoothie!
• Follow my 30 Days of Dairy posts all through the month of June.

Got a question about dairy-farming or dairy foods? Let’s hear it!

Disclosure: My trip was paid in full by Midwest Dairy. I was not compensated to write this post. All opinions are my own. To read the full disclosure of this site, please go here.

Did you know:
Half of the babies born in 2012 have the potential to live until they are 100 years old? How many of us know someone who is currently 100 years old? I can’t say that I do. Doing a little research for a presentation this week led me to some interesting ways to maximize our age, happiness and health. Whether we want to think about aging or not, it is something we all have in common, no matter how old we are right now. I hope this information inspires you and your family too.

According to Dan Buettner, author of Blue Zones, there are 9 things that the oldest living people have in common (only 20% is attributed to genes). I have chosen a few to highlight with my own acronym: HEALTHY.

H – Hunger. Fill your stomach to 80% fullness. Comfortable, not overstuffed.
E – Eat fruits and vegetables daily at each meal. This is the one food group found to benefit aging the most. Check out other posts in the United States of MyPlates Challenge for ideas on creating healthier plates at mealtimes.
A – Alcohol (for those 21 and older), one glass a day for women, two for men. Unless the doctor has told you not to.
L – Live an active lifestyle. The oldest and happiest people in the world don’t spend their days going to the gym, while that is a worthwhile endeavor. They instead incorporate activity into their daily living – like gardening, housework, taking walks.
T – Tribe. Who you surround yourself with influences your behavior. Smoking, obesity and happiness are all contagious whether we want them to be or not.
H – Happy hour – where you take the time to de-stress and get happy in the form of quiet time, a nap, reading or socializing.
Y – You – what can you and your family do today together to live longer and better?

I follow the White House Garden happenings – and have a goal of getting there with my family before 2016. And on Tuesday of this week, First Lady Michelle Obama had kids from various states help with one of the first harvests of the season. White House chefs created a meal that inspired this post. And the First State Dinner for kids inspired this United States of MyPlates Challenge. My kids are also eager to hear from the White House, as they each entered a recipe in the challenge with hopes of a win – which means a visit to the White House! They were excited to create a recipe that will be judged by White House chefs themselves. We should know the results in a month!

I wanted to create a mash-up between the Florida recipe posted in the Healthy Lunchtime Challenge Cookbook and the White House Garden Menu from this week. Instead of the meat casserole from Florida – it sounded a little more Midwestern than Southeastern United States – we combined the use of a new ingredient that we had not tried in our family – bulgur – with the Grilled Veggie Flatbreads created by the White House chefs. Bulgur is whole grain wheat and I have to say, the mild nutty flavor and meat-mimicking texture will be something we all want to enjoy again in pilaf, soups, stuffing and casseroles.

I was surprised by how fast it cooked up – literally in about 12 minutes, of course, we had the quick-cooking kind which I would recommend for busy families. You can even cook it up a day or two before you plan to use it. Add one cup bulgur to two cups of cold water. Bring to a boil and simmer for 12 to 15 minutes. It will absorb most, if not all, the liquid.

To create the flatbreads, we made our own dough. This is a great activity for kids. Even my nine-year old loved squishing and mixing the dough.

The smell of yeast is such an experience!

While one was working on the dough, my daughter took over making the homemade dressing. I encouraged her to take a leaf of spinach and dunk it in after all the ingredients were mixed together to check the flavor. Of course she said it needed a little more honey, given her preference for all things sweet. But she was right, it did taste better with a little extra honey. We celebrated her first recipe adjustment – made on her own!

Another key step to make the cooking more fun with the family is to give them fun (yet safe) tools. “This is really easy actually” is what I heard with the apple/pear wedger.

Grilled Veggie Flatbread

Inspired by the Healthy Lunchtime Challenge Cookbook, Florida recipe submitted by Deborah Goncalves, age 12 and White House chef created recipes.

Serves 4.

Ingredients for Flatbread:
1 cup lukewarm water
1 packet active dry yeast
1 teaspoon sugar
1 teaspoon salt
2 cups whole wheat pastry flour (or whole wheat white flour)
1 cup whole wheat flour
1/2 cup semolina flour
2 tablespoons extra virgin olive oil

Ingredients for Toppings:
1/2 cup prepared pizza sauce
1 tablespoon olive oil
1 shallot, minced (here is a safer way to chop this up for little hands)
1 cup broccoli, finely chopped
1/2 cup spinach leaves, finely chopped
2 cloves garlic, minced or pressed
1/2 cup bulgur
1 cup shredded Mozzarella and Parmesan cheeses (mixed)

Preparation:
1. For the flatbread, mix the yeast, sugar and water in a small mixing bowl. Let stand for a few minutes.
2. Sift flours and salt into a lasagna dish and make a well into the center. Pour yeast mixture and olive oil in the well. Using hands, gradually bring the flour around the side into the center of the well. Work the dough until ingredients combine and dough becomes smooth and springy.
3. Set the dough aside for 1 hour in an oiled bowl, covered in a warm place.
4. Punch the dough to let air out. Place dough on floured surface and roll out into 4 small pizza crusts. Place dough onto medium heat grill and grill for 3 minutes per side. Remove from grill. Top with pizza sauce.
5. Meanwhile, for the toppings, heat pan over medium heat. Add oil, shallot, broccoli, spinach, garlic and bulgur. Sauté for 3-4 minutes. Remove from heat. Divide topping evenly between pizza crusts. Top with cheese. Carefully transfer back to the grill to melt cheese.

Bonus Recipe:
Sweet Apple Vinaigrette
1/4 cup apple cider vinegar
1 lemon, juiced
1/2 shallot, finely chopped
3 tablespoons honey
1/4 cup olive oil
Salt and pepper to taste

Stir all together, can keep in the refrigerator for up to one week.

Make it a MyPlate meal by adding a fresh salad from the garden, topped with pears, Parmesan cheese and Sweet Apple Vinaigrette, and served with a glass of milk.

MyCart Shopping Tip: Try looking for bulgur in the whole grain section of the supermarket, it is a great substitute for rice, has 7 grams fiber and 5 grams protein per serving. We will definitely be keeping this grain on hand.

Star Ratings:

Husband: 5!
Adventurous Son: 5!
Cautious Daughter: 5!
Dietitian Mom: 5 – What other number could I pick if my whole family loves this meal?

United States of MyPlates Challenge Related Posts

Memorial Day weekend starts an unofficial season: Grilling season. I competed this week in a burger showdown at my local television station and wanted to share the recipes and tips to a good-for-you burger.

Three simple tips:
1. Go lean. Thumbing through one of my favorite magazines, Cooking Light, I found this handy chart to showcase the differences between ground beef at the grocery store:

You can see why it’s worth it to go lean!

2. Add moisture. As you go leaner, add moisture to lean grilled beef through veggies, fruit, juices or sauces.
3. Jazz it up. Use guacamole in place of mayonnaise. Top with whole grain buns. Try grilled veggies for some fun flavors.

Kenny’s recipe surprised me in that I never thought to combine teriyaki flavors with hamburger before, it was seriously good. Especially with the juicy pineapple surrounding the beef. Here’s his recipe:

Kenny’s Hawaiian Burger
Serves 4.

Ingredients:
1 pound 85/15 ground beef
½ of a packet of Weber Just Add Juice Teriyaki mix
¼ cup pineapple juice (reserved from pineapple)
8 pineapple rings
1/4 cup reduced sodium teriyaki sauce
¼ cup mayonnaise
1 tablespoon reduced sodium soy sauce
4 whole grain English muffins, split

Preparation:
1. Preheat grill. Mix together beef, marinade mix and pineapple juice. Form into 4 patties.
2. Sandwich patties between pineapple slices and grill until patty reaches 160 degrees. Baste patties with teriyaki sauce.
3. Meanwhile, mix together mayonnaise and soy sauce. Set aside.
4. Serve on whole grain English muffin with dollop of mayonnaise mixture.

Nutrition Information: 610 calories, 29 grams fat, 8 grams saturated fat, 1010 mg sodium, 60 grams carbohydrate, 5 grams fiber, 29 grams protein.

I wanted to showcase how yummy a burger could be with some guacamole on top. The judge loved the flavor and wasn’t even a guacamole fan!

Jen’s Guacamole Cilantro Lime Cheeseburger
Serves 6.

Ingredients:
1-1/2 pounds 90/10 lean ground beef
½ cup diced onion
½ cup diced tomatoes
¼ cup chopped cilantro
½ lime, juiced
1 teaspoon minced garlic
1/2 cup salsa
6 slices reduced-fat cheddar cheese (optional)
6 whole grain sandwich thins
12 tablespoons Wholly Guacamole, any flavor

Preparation:
1. Preheat grill. In a large bowl, mix together ground beef, onion, tomatoes, cilantro, lime juice and garlic.
2. Form beef mixture into 6 patties.
Grill burgers to desired doneness, until patty reaches 160 degrees. Baste each burger with salsa during grilling.
3. Add cheese to each burger during the last minute of cooking to melt. Serve on toasted sandwich thins with a healthy dollop of guacamole.

Nutrition Information:

Without cheese: 427 calories, 18 grams fat, 6 grams saturated fat, 406 mg sodium, 34 grams carbohydrate, 7 grams fiber, 31 grams protein.

With cheese: 497 calories, 22 grams fat, 9 grams saturated fat, 576 mg sodium, 34 grams carbohydrate, 7 grams fiber, 38 grams protein.

For more great recipes and tips, visit http://www.beefitswhatsfordinner.com/ Happy Memorial Day!

How do you know if your child is a “healthy eater”? Each week, I get the comment, “I bet your kids are healthy eaters”. And depending on the day I get asked, they may or may not be! In fact, just yesterday, my daughter pretty much just ate applesauce and drank milk for her evening meal, despite also having brown rice, vegetables and chicken on her plate.

But there is one thing I remember from an excellent book by Ellyn Satter (registered dietitian, mom and social worker), I got to read in college:

Parents are responsible for the what, when and where of feeding. Kids are responsible for the how much and whether or not they eat at all. What does that mean?
You, as the parent make the decision on what is going to be served.
You, as the parent decide when the meal takes place.
You, as the parent decide where the meal takes place.
It doesn’t mean you cook three different meals for dinner hoping that somebody likes something! Short-order cooks belong at a restaurant not in the home kitchen. It also doesn’t mean that you create a clean your plate club at the table.

What do the kids decide?
Kids decide how much of something they will eat.
Kids decide whether they eat at all.

Don’t fret – kids are born with the instinct to know how much to eat for their energy level. Many studies have confirmed this, especially in kids under 5 years old. Studies have also found when parents try to force or bribe their kids into eating or give kids too much to eat on their plate – parents are actually teaching kids to overeat and ignore internal cues of fullness.

Keep in mind – nobody is perfect and mistakes happen. My first instinct as a mother is to ensure my kids are healthy, so that can make me a little controlling at the dinner table. I try to remember this (I think I need it stamped on my forehead): Every time I try to control or take over my child’s responsibilities around mealtime, I am denying them an opportunity to learn and grow.

That’s the reason we cook one night a week together with the United States of MyPlates recipes. Here’s the recipe from this week, great for Memorial Day picnics.

Mexican Delight
Adapted from the Healthy Lunchtime Challenge Cookbook, recipe submitted by Iliana Gonzales – Evans, of Washington D.C. We did not make our own tortillas for this recipe – as the original states, and we added turkey (instead of cooking a pound of turkey bacon as the protein) and cheese for a source of dairy.

Ingredients:
4 whole grain tortillas
4 tablespoons non-MSG ranch dressing (my favorite – Bolthouse Farms)
12 thin slices turkey
4 square slices reduced-fat Colby-Jack cheese
4 leaves of Romaine lettuce
1 tomato, sliced
1 small cucumber, thinly sliced
1/2 green pepper, thinly sliced

Preparation:
1. Lay out tortillas and spread ranch dressing over tortilla.
2. Layer turkey, cheese, lettuce, tomato, cucumbers and green pepper onto tortilla.
3. Roll tightly and secure with a toothpick if desired. Cut in half and serve.

Make it a MyPlate meal by by adding fresh grapes and a glass of chocolate milk. Of course, I always like wraps with a few whole grain tortilla chips and pineapple salsa.

MyCart Shopping Tip: Is it possible you can think of your cart like your plate? Fill it half full with fruits and vegetables. Take the kids to shop with you and give them a list in the produce department.

Star Ratings:

Husband: 4 – It’s a light meal full of veggies.
Adventurous Son: 4 – The mix of vegetables, meat and cheese were a good combination.
Cautious Daughter: 3 – She liked the meat and tortilla the best.
Dietitian Mom: 4 – I would like to see a little more flavor.

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