Crumb Coated Cod Fillet

Crumb Coated Cod

Total Time: 30 minutes

Yield: 4

Ingredients

  • 1/4 cup whole wheat white flour
  • 1/4 tsp pepper
  • 2 eggs
  • 1 tsp water
  • 1 cup whole wheat bread crumbs
  • 1/4 cup shredded Parmesan cheese
  • 4 1/2 tsp ranch salad dressing mix
  • 1 Tbsp salt-free Italian herb seasoning
  • 4 cod fillets (4 ounces each)

Instructions

  1. In a shallow bowl, combine the flour and pepper. In another shallow bowl, whisk eggs and water. In a third shallow bowl, combine the bread crumbs, cheese, dressing mix and seasoning. Coat fillets with flour mixture, then dip in egg mixture and coat with crumb mixture.
  2. Place fillets on a greased baking sheet. Bake at 425° for 15-20 minutes or until fish flakes easily with a fork, turning once.
http://celebratemore.com/home/crumb-coated-cod-fillet/

Around Our Family Table

Around Our Family Table

By: Ashley Kibutha, Supermarket Registered Dietitian & Mother of Two

At our house life is crazy as is the case in many of your households. We now have 2 kiddos, a 3-year-old and a 3-month-old, plus I work a full-time job and my husband works a full time and a part time job! We love to stay active in the community and be social with lots of friends and family.

As a dietitian, I strive to serve healthy meals for dinner (at least most of the time). Of course, there will be a random night here or there where we have pizza and wings but that is not the norm – everything in moderation and proper balance! So how do I do this? First of all, every Sunday I create a menu for the week and go grocery shopping for just those items. I look in our cupboards to see what we have available to serve as components to a meal so nothing will go out dated.

For example, I see spaghetti noodles in the pantry – great! That means spaghetti is the entre for one night and that’s a rather simple meal to make, so I will put that on for Monday in case it’s a hard transition to work from the weekend. Then I always think about the rest of the components of the meal using MyPlate… do I have all the food groups? Fruit, veggie, whole grain, protein and diary… So, for spaghetti I will have:

  • whole grain pasta
  • lean beef for the protein
  • Dietitian’s Choice tomato sauce (such as our Four Brother’s brand)

Then I will add extra veggies like:

  • frozen spinach
  • sautéed onions (already diced from the Chop Shoppe at my Coborn’s store)
  • minced garlic (in the jar, pre-done of course)
  • squeezable cilantro so I don’t have to cut it (always makes such a mess!)
  • precut mushrooms in the package
  • diced tomatoes in the can (no salt added)

Then we always have a side salad using pre-chopped lettuce from the bag – how easy is that!? I always like to add:

  • nuts
  • craisins (50% less sugar)
  • Bolthouse Farms dressing

For dessert, I will have a fresh berry blend over a Dietitian’s Choice Greek yogurt to get in the rest of the MyPlate components. There you have it! Simple and easy, I try to cut corners and save time by getting prechopped and canned items.

Another huge piece of family meals is that you need to make cooking time part of family time. I love multitasking this way because I am spending time with the kids and my husband as well as making a nutritious dinner. I always feel a sense of accomplishment plus I feel like a good mom and wife. I know I am also helping to meet my goals of returning to that pre-pregnancy weight. 

You are probably thinking where are these kids that sound so peaceful and perfect?! Don’t worry, it can be chaotic at our house too! A baby and a toddler – need I say more? We involve our toddler in many of the meal prep activities. He gets his step stool and watches us chop up items or prep the food. He has a cute little plastic toy knife, cutting board and veggies and likes to be a part of the meal prep by mimicking us and “chopping” up his toy veggies! Then we let him do age appropriate tasks to help us, i.e adding the vegetables in the pan, mixing, and pouring in the noodles. [See the backside of our Picky Eaters Handout for how kids can get involved in the kitchen.]

If he’s having a bad day or a melt down then we put on music and let him dance and play in the kitchen with his toys, or color or do play playdoh at the table so he is still a part of this and we can have family time. My husband or I are with the baby, depending on who is cooking. I am still breastfeeding so I breastfeed in the living room while my husband cooks and observes our toddler, keeping him engaged. We have a small house so we are able to hold a conversation while he is cooking in the kitchen and I feed the baby in the living room.

Yes, it may take longer to cook if our toddler is helping but remember you are prepping a healthy meal and having family time all at the same time! Yes, your toddler is probably starving after daycare and so are you, so you can have an appetizer of veggies with hummus or a piece of fruit. When dinner is ready we all sit down and enjoy our family dinner including the baby. We set him in a bouncer near us so he is a part of it all too! If it’s an exceptionally good day we even get to sneak in a glass of wine while the dinner is cooking while playing a memory game with our toddler!

So, think of cooking as time together with the whole family – rather than a mundane chore. Keep it exciting with new meal ideas and recipes! We have lots of great Dietitian’s Choice recipes right here on CelebrateMORE… so make sure to check those out to help make your family meals nutritious as well as time well spent with the whole family. 

Peace and wellness,
Ashley, RD, LD 

Dijon Crusted Chicken Breasts

Dijon Crusted Chicken Breasts

Yield: 4

Ingredients

  • 1/3 cup whole wheat dry bread crumbs
  • 1 tablespoon grated Parmesan cheese
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon pepper
  • 4 boneless skinless chicken breast halves (4 ounces each)
  • 2 tablespoons Dijon mustard
  • 1 teaspoon olive oil

Instructions

  1. Place the first five ingredients in a shallow bowl.
  2. Brush chicken with mustard; roll in crumb mixture.
  3. Bake the chicken at 350 Degrees Fahrenheit for approx. 25 minutes and until the internal temperature 165°.

Notes

Dietitian's Tips: Serve on a bed of Zucchini Noodles with a side of your favorite fruit or vegetables!

http://celebratemore.com/home/dijon-crusted-chicken-breasts/

Your New Back-To-School Routine: Batch Cooking Breakfast

Your New Back-To-School Routine: Batch Cooking Breakfast

Back-to-school means new routines for the entire family. While this change in daily patterns can be stressful, there’s one routine recommended by the Coborn’s Dietitian Team that can set the stage for a successful kick off to the new school year – breakfast batch cooking.

In batch cooking, key meal elements are prepared in advance to make daily meal prep quicker. Given the pace of hectic school mornings, pre-prepping breakfast meals over the weekend ensures all family members start their day with a nutritious, quick and convenient breakfast. There’s no need to stop and think “what’s for breakfast?” every morning, as you’ve planned it out in advance.

While we’re not the first to tell you that breakfast is the most important meal of the day, what you may not know is that only 18% of breakfasts include fruit and less than 6% include vegetables. Batch cooking breakfast can ensure kids and parents alike start their day with at least one fruit or vegetable.

Breakfast meals that are perfect for batch cooking include:

  • Omelet cups made in muffin tins. Use leftover vegetables in your refrigerator such as spinach, mushrooms, zucchini, and onions, and consider adding spice with seasonal ingredients like hatch chili peppers. Once the omelet cups cool, individually wrap them.  On busy weekday mornings, microwave for a quick, hot breakfast.
  • Blueberry Protein Walnut Breakfast Bars, our featured recipe, is a great example of how to optimize nutrition by pairing nutrient dense foods, like blueberries and walnuts. Combined they provide protein, good fat and fiber. Make a batch of the bars on Sundays, cutting into portions perfect for your ages of children. You now have a grab-and-go breakfast ready for the week ahead.
  • Bento Box Breakfast. In a plastic container that has segments, place finger friendly fruits like orange or tangerine slices or berries in one segment, nuts, such as walnuts in another, and string cheese in another. Pre-pack the containers and refrigerate so they’re ready to grab as you head out to the carpool on busy school mornings.
  • Customized smoothie packs. Based on flavor preferences of your family members, use small containers or baggies to package fruit and vegetables with added plain yogurt or your favorite nut butter, and then freeze. On weekday mornings, set out milk and the blender for each person to make their own smoothie.

Starting this new routine means setting aside some time over the weekend to prep, but the reward of knowing your family starts off on their day with a nutritious breakfast that includes fruit and vegetables is a valuable payoff.

Happy & healthy eating,
Amy, RD, LD

Caribbean Jerk Sauce Marinade

Caribbean Jerk Sauce Marinade

Ingredients: 

  • 6 green onions, chopped
  • 1 jalapeno, seeded
  • 3 cloves garlic
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 teaspoon thyme
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon cayenne pepper
  • 1/2 cup extra virgin olive oil

Directions: 

  1. Combine all ingredients in blender until smooth.
  2. For marinade, place 4 chicken breasts in baking dish. Pour contents of blender over chicken and cover. Place in refrigerator for 1 hour before grilling. 

*Recipe adapted from Smart Chicken

Simek’s Fiesta Turkey Meatball Bowl

Simek’s Fiesta Turkey Meatball Bowl 

Ingredients: 

  • 1 pkg Turkey Meatballs
  • 1 cup whole grain brown rice
  • 2 cups water
  • 1 teaspoon
  • Salt
  • Juice of 1 lime
  • 2-3 tablespoons cilantro, chopped
  • 14.5 oz. can no salt added or reduced sodium black beans, drained
  • 10 oz. can fresh tomatoes, diced 
  • 1 avocado
  • 1 red pepper
  • 1 yellow pepper
  • Lettuce

Directions: 

  1. Add the rice, water, salt, lime juice and cilantro to a medium pot. Stir well. Bring to a boil, then cover, reduce heat to low, and simmer for 14 minutes. Set aside and keep covered.
  2. While rice is simmering, thaw and heat Turkey meatballs per package.
  3. Cut peppers, avocado, and lettuce.
  4. Add all ingredients to a large bowl and serve.

*Recipe adapted from Simek’s. Find this and many more of their great recipes here

Chicken Souvlaki Pitas with Tzatziki

Chicken Souvlaki Pitas with Tzatziki

Ingredients: 

  • 1 Lb Boneless, Skinless Chicken Breast 
  • 1 Tbsp Olive Oil
  • Salt & Pepper to taste
  • 1 Cup English Cucumber, diced
  • 1 Cup Romaine Lettuce, shredded
  • 1 Cup Cherry Tomatoes, halved
  • 4 Whole Wheat Pita Pockets
  • 2 Tbsp Opa Tzatziki Sauce 

Directions: 

  1. Cook or grill chicken breast with any desired seasonings. 
  2. Cut fully cooked chicken into 1 inch pieces. 
  3. Fill each pita pocket with chicken, lettuce, tomatoes and cucumbers.
  4. Top with Tzatziki sauce and enjoy. 

Dijon Crusted Pork Tenderloin And Brussels Sprouts

Dijon Crusted Pork Tenderloin And Brussels Sprouts

Ingredients:

  • 1 1/2 – 2 Lb. Pork Tenderloin 
  • 1 1/2 Tbsp. Dijion Mustard, plus more for seasoning
  • 1/2 Cups whole Wheat Bread Crumbs
  • 2 tsp Thyme Leaves
  • 3 Tbsp. Olive Oil
  • 1 Lb. Brussels Sprouts, cut in half length-wise
  • Salt & Peper for seasoning 

Directions:

  1. Preheat oven to 400ºF. Line 2 baking sheets with parchment paper. 
  2. Place pork tenderloin in center of one baking sheet. Rub with dijon mustard. In small bowl, stir together breadcrumbs, thyme, salt and pepper. Gently press breadcrumb mixture into surface of pork to cover completely. Drizzle with 1 Tbsp of olive oil. 
  3. Arrange Brussels sprouts on second baking sheet and drizzle remaining olive oil over Brussels sprouts and lightly season with salt and pepper. 
  4. Place baking sheets in oven and roast until internal temperature of pork is 150ºF and Brussels sprouts are golden brown, about 20 minutes. 
  5. Remove from oven and let pork rest for 5 minutes. Slice and serve with Brussels Sprouts and dijon mustard. 

Dietitian’s Tips:

  • Substitue brussels sprouts for your favorite roasted vegetable to make it your own! 
  • Did you know that in a 3 ounce serving of pork there is 24 grams of protein? 

Confetti Quesadillas

Confetti Quesadillas 

Quesadilla Ingredients:

  • 12 Tortillas, corn or whole wheat
  • 1 Cup Monterey Jack Cheese, shredded
  • 1 Cup Colby Jack Cheese, shredded
  • 1/2 Cup Corn
  • 1/2 Cup Cilantro, chopped
  • 1 Red Bell Pepper, minced
  • 1 Jalapeno Pepper, minced (optional)
  • 1/2 Cup Low Sodium Black Beans 

Dip Ingredients:

  • 2 Cups Fat-Free, plain greek yogurt
  • 1 Cup Cilantro, finely chopped (loosely packed)
  • 1 tsp. Cumin

 

Directions: 

  1. Pour out excess liquid from greek yogurt to achieve thicker consistency. 
  2. In small bowl, mix yogurt, 1 cup loosely packed cilantro and cumin; Set aside. 
  3. Preheat large skillet over low heat. To build quesadillas start with 1 tortilla, then add cheese, corn, cilantro, beans and peppers. Top with second tortilla and let cook until cheese in melted and ingredients are warmed through, flipping halfway through. 
  4. Repeat for remaining quesadillas. Serve with cilantro yogurt dip. 

*Recipe adapted from Midwest Dairy Association

Apple Cinnamon Overnight Oats

Apple Cinnamon Overnight Oats

Ingredients:

  • 1/2 Cup Oats
  • 1/2 Cup Skim or Low Fat Milk
  • 1/4 Cup Plain, Non-Fat Yogurt
  • 1/2 Cup Apple, chopped
  • 1/8 tsp Honey
  • 1 tsp Chia Seeds

Directions: 

  1. In a mason jar, pour oats, milk and yogurt. Stir lightly. 
  2. Add a layer of chopped apples and top with cinnamon, honey and chia seeds. 
  3. Place in fridge and let sit overnight. In the morning, stir before eating. Enjoy cold or heat up in microwave. 

Prep time: 5-10 min. 
Difficulty: Easy

Whole Grain Tacos In Minutes

Whole Grain Tacos In Minutes

Ingredients:

  • 4 xtreme wellness whole grain tortillas or corn tortillas
  • 1 cup black or pinto beans
  • 1⁄2 cup cheddar cheese
  • ½ cup diced fresh tomatoes
  • ¼ cup chopped green onions
  • Cilantro to taste
  • 2 avocados
  • 4 leaves lettuce
  • 1/2 cup full circle salsa or the donkey salsa
  • 1/2 cup light sour cream or plain fat free Greek yogurt
  • Feel free to add 93% lean ground beef or 99% lean ground turkey to increase the protein – cook on the stove according to directions and add Mrs Dash taco seasoning

Directions: 

  1. Place 1/4 cup beans on each tortilla.
  2. Microwave 30 seconds each.
  3. Arrange 1/8 cup cheese on each tortilla and microwave another 30 seconds.
  4. Layer with toppings and fold

Whole Grain Better For You Pizza

Whole Grain Better For You Pizza

Ingredients

  • Golden Home 100% Whole Grain Pizza Crust
  • Food Club Pizza Sauce
  • 1/4 Cup Provolone or Mozzarella Cheese 

Topping Suggestions

  • Chicken Breast
  • Shredded Pork Tenderloin
  • 93% Lean Ground Beef Or Lean Ground Turkey
  • Turkey Pepperoni
  • Any Vegetables
    • Bell Peppers
    • Onions
    • Tomatoes
    • Mushrooms
    • Zucchini 
    • Summer Squash
    • Broccoli
    • Cauliflower
    • Pineapple
    • Herbs – Garlic, Basil, Cilantro

Directions

  1. Prepare pizza crust as instructed on back of package.
  2. Spread pizza sauce lightly over crust.
  3. Top with cheese and other toppings.
  4. Bake as instructed or until crust is golden brown and cheese is melted.

Find more dietitian approved recipes and great info on their Dietitian’s Corner Page

Food Facts

Emily

Some exciting new things are happening at our stores! March is National Nutrition Month, which made it the perfect time to announce our new nutritional attribute program that you will now be able to find on your favorite grocery shelf tags. This new program is called Food Facts, a program that will better assist you in making more informed and nutritious grocery decisions when our team of dietitians aren’t in the aisles with you (we wish we could be everywhere at once!).

This new program is an addition to the Dietitian’s Choice program we launched last fall. As seen below, this new program will allow specific attributes (or characteristics) to be displayed on our shelf tags, with a total of 6 potential attributes to be chosen from. Because there is only room for 3 attributes at a time on our shelf tags (due to space), we have created a hierarchy in which these attributes are listed based on what we feel YOU, our guest would want to know. Don’t worry–Dietitian’s Choice is always first on the list to help you make more nutritious decisions!

  • Dietitian’s Choice
  • Organic
  • Gluten Free
  • Low Sodium
  • Whole Grain
  • Heart Healthy

You will now see several thousand items in your favorite Coborn’s, Cash Wise and Marketplace Foods locations that have this new shelf tag. We would love to hear how our new Food Facts program is helping you make more informed food choices!

Want more information? Check out our Food Facts video here!

Healthy and Happy Eating,
Emily

Eat Healthy Shop Smart With Emily www.cobornsblog.com

 

Baked Zucchini Boats

Baked Zucchini Boats

Ingredients
  • 3 Medium Zucchini
  • 1/2 Cup Pasta Sauce
  • 1/2 Pound Ground Beef
  • 1 Bell Pepper, chopped
  • 1/2 tsp Minced Garlic
  • 1/4 Cup Shredded Cheese
  • 1/4 Cup Tomatoes, chopped
Instructions
  1. Preheat oven to 350ºF
  2. Trim ends off of zucchini and slice lengthwise. Using a spoon, scrape out pulp to create zucchini boats. Finely chop pulp.
  3. In a medium skillet on medium heat, cook beef, pasta sauce, bell pepper and garlic. Cook until beef is cooked through. Drain excess liquid off.
  4. Place zucchini boats in a baking dish and evenly fill with beef mixture using a spoon. Top with tomatoes and shredded cheese.
  5. Bake for 25-30 minutes or until zucchini is tender.

National Nutrition Month!

Emily

Hello friends!

It’s March which means it’s almost Spring, but more importantly it means it’s National Nutrition Month! We may be bias, but March is by far our favorite month at the grocery store. Not only is it a month to celebrate food, it’s also a time to celebrate nourishing our bodies. Continue reading