15-Minute Soup

See how to make it here:

Makes 4 servings; Serving size 1½ cups
Ingredients

• 1 ½ cups pre-soaked beans or 1 (16-ounce) can beans, drained
• 1 (14-ounce) can low-sodium chicken broth
• 1 (16-ounce) can chopped or diced tomatoes, undrained
• 1 small onion, chopped
• ½ teaspoon garlic powder
• 1 (10-ounce) package frozen, chopped spinach
• ½ Cup macaroni

Directions

1. In a 2-quart pot, combine all ingredients except spinach and macaroni.
2. Heat until the liquid comes to a boil.
3. Stir in and break up spinach; bring to a boil again.
4. Stir in macaroni and simmer until pasta is tender, about 6-8 minutes.

Nutrition information per serving
145 calories, Total Fat .5g, Saturated Fat 0g, Protein 7g, Total Carbohydrate 28g, Dietary Fiber 7g, Sodium 135mg. Excellent source of vitamins A and C. Good source of iron and calcium.

Quick Chili

Makes: 4 Servings This simple chili uses basic ingredients to make a protein-packed main dish. Serve with bread or pour over rice or potatoes for a quick, easy meal!
Ingredients

• 1 cup low-sodium tomato sauce
• 1/2 pound ground beef (or ground turkey)
• 1 can low-sodium kidney beans with liquid (about 15 oz)
• 1 tablespoon dried onion (or 1/4 cup chopped onion)
• 1 1/2 tablespoons chili powder

Directions

1. In a large skillet, cook ground beef until browned.                                     2. Drain off any fat.                                                                                                  3. Stir in kidney beans with liquid, tomato sauce, onion, and chili powder. 4. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes.

Increase your vegetable intake by adding your favorite veggies! Try mushrooms, spinach or kale, and corn.

Source: USDA recipe finder

Break the Fast with a Frittata

Breakfast is my favorite meal of the day and I love to eat it any time of the day. One of my favorite childhood memories is my dad cooking dinner on Sunday nights after we came home from church. He always cooked us bacon and pancakes. He would cook each of us 2 big pancakes and top it off with a pancake in the shape of the letter that our first name started with. For me, that would be an “S”.
Now that I’m all grown up, I still like breakfast for dinner. I love to make omelets because they are so versatile and you can use up leftover veggies so they are always different. Sometimes I change things up and make a frittata instead. A frittata is simply a thicker egg and veggie mixture that you cook in your skillet with the lid on. When I have a little more time, I might make a quiche instead and put my egg mixture in a pie shell.
Add a salad and a piece of fruit to round out your “breakfast” and dinner is ready to eat in a jiffy!

Garden Frittata

This frittata with its blend of colorful vegetables and fresh eggs makes a deliciously nutritious single-dish meal for breakfast, brunch, or supper.
Prep time: 25 minutes
Makes: 4 Servings

Ingredients

• 4 large eggs
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon salt
• 2 medium unpeeled red potatoes
• 1/2 tablespoon olive oil
• 1 bunch Italian kale, or other kale variety (approximately 6 oz)
• 1/4 cup chopped onion
• 1/2 red bell pepper (chopped)

Directions

1. Beat eggs, pepper, and salt in large bowl, set aside.
2. Microwave potatoes until slightly soft, but not completely cooked, then cube. (Alternate method without microwave: cube potatoes and boil 5 minutes until slightly soft, drain)
3. Chop remaining vegetables while potatoes cool. Mix vegetables together.
4. Heat oil in a 10-inch non -stick skillet. Sauté vegetables for 5-8 minutes; add to eggs and mix well.
5. Pour egg-vegetable mixture into the same skillet. Cook over low to medium heat until eggs are almost set, about 8-10 minutes.
6. Cover and let sit until eggs are completely set, about 5 minutes. Egg dishes should be cooked to 160ºF.

Notes

Serving Suggestions: Serve with 8-oz glass of fat-free (skim) milk and 1/2 sliced orange.
Source: USDA recipe finder
Suzanne

Healthy Times Newsletter, March 2015

Be active as a family; be active today!

While growing up, sports were a huge part of my family’s life. My brothers and I were very involved in school and community athletics. We loved being physically active and sports offered the opportunity to do so while also being something that our entire family could enjoy. Our mom was very supportive, encouraging and attended all of our games. She was our biggest cheerleader!
Being involved in school sports was not all fun and games. It was a lot of hard work and determination. It required many hours in practice sessions (4-5 times a week) building stamina, endurance, learning how to really be a team player and learning how to exhibit good sportsmanship.  As a youth, I didn’t realize that what I was learning through sports have turned into life long lessons.
Being physically active, whether through school athletics or other means is something that the entire family can do together. Regardless of age, ability and interest, there are numerous activities that you and your family can participate in. With a little bit of planning and creativity, you will be well on your way to leading a healthier lifestyle.

What are the benefits of regular physical activity? Regular physical activity promotes a longer, healthier life.  It helps to maintain a healthy weight and supports better-quality sleep. Moderate physical activity also helps strengthen and maintain bones and muscles and promotes joint health. High-intensity, high-impact activity can damage muscles, bones and joints over time, especially if a person doesn’t allow enough time for rest and recovery after intense physical activity.  This is true for adults, but is a point that is especially important to remember for growing children. Family members should be taught to listen to their bodies, and focus family-activities more on fun physical activities that can be continued throughout a person’s lifetime.

Here are a few ideas that may be a good fit for you and your family:

• bowling
• karate
• go for a hike
• wash the family car
• plant a garden
• take Zumba lessons
• go camping
• play hide and seek
• have a pillow fight
• adopt a park and keep it clean

Take action today! If you and your family are not physically active, now is the time to start!
Stephanie