Make a Commitment to More Family Meals
Happy family meals are great for spending moments together with loved ones carry obvious benefits like time to catch up and opportunities to bond, but sharing meals actually provides definitive value for families.
A study published in the “Journal of Nutrition Education and Behavior” funded by the FMI Foundation shows that more frequent family meals are associated with better dietary and family functioning outcomes. The results build on years of previous research studies to punctuate the creation of the Family Meals Movement, which encourages Americans to pledge to share one more family breakfast, lunch, or dinner at home per week.
Consider these notable findings from the study:
- Family meals improve fruit and vegetable consumption. Studies show a positive relationship between family meal frequency and fruit and vegetable intake when examined separately, but also when fruit and vegetable intake are combined.
- Family meals improve family dynamics. Nearly all the studies included in the systematic review and meta-analysis demonstrated a positive relationship between family meal frequency and measures of family functioning. Family functioning is defined as family connectedness, communication, expressiveness, and problem-solving.
“There are thousands of individual studies that examine the impact of family meals on nutrition and family behavior, but this meta-analysis looks at the relationship between family meal frequency and family functioning outcomes,” said David Fikes, executive director of the FMI Foundation. “We can confirm that family meals are a valuable contributor to improved nutrition and family dynamics.”
Find tips, recipes, and ways to increase your family meal frequency despite COVID-19 circumstances at familymealsmovement.org.
German Fruit Tart
Recipe courtesy of Deanna Segrave-Daly on behalf of the FMI Foundation
- 1 cup all-purpose flour
- 1/4 cup whole-wheat pastry flour
- 1/2 cup sugar
- 1 egg
- 1 tablespoon half-and-half or cream
- 1/8 teaspoon almond extract or 1/4 teaspoon vanilla extract
- 6 tablespoons unsalted butter, thinly sliced
- cornstarch
- sliced strawberries
- sliced kiwi
- sliced banana
- blueberries
- 2 teaspoons turbinado or powdered sugar (optional)
- Preheat oven to 350 F.
- To make crust, beat together flours, sugar, egg, half-and-half and almond extract. Add butter slices and mix together until sticky ball of dough forms. Refrigerate 30-60 minutes.
- On heavily floured surface, knead dough a few times and roll out to fit greased 10-inch tart pan.
- Carefully spread dough into tart pan and bake 15-20 minutes, or until tart starts to turn golden brown. Remove from oven and cool.
- Dust crust with cornstarch to help fruit stick to crust. Arrange strawberries, kiwi, banana and blueberries on top of crust; sprinkle with sugar, if desired.
Hawaiian Chicken Pizza
Recipe courtesy of Toby Amidor on behalf of the FMI Foundation
Prep time: 10 minutes
Cook time: 20 minutes
- Nonstick cooking spray
- 1 1/2 cups shredded rotisserie chicken
- 3/4 cup barbecue sauce
- 1ready-made pizza crust or whole wheat pizza crust (10 ounces)
- 1 cup canned or jarred tomato sauce
- 2 cups shredded mozzarella cheese or part-skim mozzarella cheese
- 1 cup finely chopped fresh pineapple or canned pineapple tidbits packed in 100% juice
- Preheat oven to 375 F. Coat pizza pan or baking sheet with nonstick cooking spray.
- In a medium bowl, combine rotisserie chicken and barbecue sauce.
- Place pizza crust on the pan and evenly spread tomato sauce over crust. Sprinkle evenly with cheese. Top evenly with rotisserie chicken mixture and pineapple.
- Bake until crust is crisp and browned around edges, about 10 minutes. Let pizza cool 10 minutes before cutting into eight slices.
Peanut Butter Banana Protein Baked Oatmeal
Recipe courtesy of Lauren Harris-Pincus on behalf of the FMI Foundation
Prep time: 15 minutes
Cook time: 30 minutes
Servings: 6
- 2 cups old-fashioned oats
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/2 teaspoon salt
- 3 packets stevia (sugar substitute) or preferred sweetener
- 1/2 cup powdered peanut butter
- 1 scoop (1/4 cup) vanilla plant-based protein powder
- 1 cup unsweetened vanilla almond milk
- 1/2 cup nonfat plain Greek yogurt
- 3 tablespoons liquid egg whites
- 1 ripe banana (4 ounces), mashed
- 1 teaspoon vanilla extract
- 1 ripe banana (4 ounces), sliced into 24 slices
- Preheat oven to 350 F.
- In large bowl, combine oats, baking powder, cinnamon, salt, stevia, powdered peanut butter and vanilla protein powder.
- In separate bowl, combine almond milk, yogurt, egg whites, mashed banana and vanilla extract.
- Add oat mixture to wet ingredients and gently stir until fully combined.
- Line 9-inch brownie pan with parchment paper. Pour mixture into pan and spread evenly.
- Top with banana slices in four rows of six slices each.
- Bake 27-35 minutes, or until golden brown and set.
- Let cool and cut into six rectangles. Wrap and refrigerate extras until ready to eat.
SOURCE:
FMI Foundation
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Meals made easy with household essentials
Meals made easy with household essentials. Constantly seeking out recipe-specific ingredients that may only be used once or twice can be a burden. Instead, keep your home stocked with necessities to simplify dinner prep with dishes made using common household staples. (Family Features)
One perfect example: kinds of pasta. These recipes for Minestrone Pasta Saute with Ricotta, Creamy One-Pot Spaghetti, and Pasta in a Pinch include easily recognizable seasonings and canned goods for simple dinner solutions. Plus, they all include dairy, an irreplaceable part of a balanced diet as a source of essential nutrients.
Another way to scale back on unnecessary grocery purchases is to give yourself permission to modify. Many recipes can be tweaked for personal preferences, such as using black beans rather than kidney beans or adjusting the amount of a spice used based on your family’s tastes.
Stock your pantry and refrigerator with versatile ingredients like these:
Canned tomatoes
Canned beans
Quick-cook rice
Small whole-grain pasta
Stock, like vegetable, chicken or beef
Fluid milk
Shredded cheese
Plain Greek yogurt
For more ideas to simplify family meals, visit milkmeansmore.org.
Minestrone Pasta Saute with Ricotta
Recipe courtesy of Lori Yates of “Foxes Love Lemons” on behalf of Milk Means MorePrep time: 15 minutesCook time: 15 minutesServings: 4
8 ounces ditalini pasta
1 1/2 tablespoons extra-virgin olive oil
3 carrots, finely diced
3 cloves garlic, minced
1/2 medium onion, chopped
1/2 bunch kale, thinly sliced
1/2 pound green beans, trimmed and halved
1/4 cup dry white wine
1/2 pound lean ground beef (optional)
1 can (15 ounces) kidney beans, rinsed and drained
1 jar (24 ounces) marinara sauce
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper
1 cup Ricotta cheese
1/4 cup grated Parmesan cheese
In large pot of boiling salted water, cook pasta according to package instructions. Reserve 1/4 cup pasta cooking water then drain pasta.
In large skillet over medium-high heat, heat oil. Add carrots, garlic and onion; cook 3 minutes, or until vegetables start to soften, stirring occasionally. Add kale and green beans; cook 3 minutes, or until green beans are tender-crisp, stirring occasionally.
Add wine to skillet; cook 2 minutes, or until most liquid has evaporated. Transfer vegetables to medium bowl. If including meat, return skillet to medium-high heat. Add ground beef; cook 6-8 minutes, or until meat is cooked through, breaking up with side of spoon. Spoon off excess fat.
Reduce heat to medium-low. Add kidney beans, marinara sauce, salt, pepper, pasta, reserved pasta cooking water and cooked vegetable mixture to skillet with beef, if using. Cook 2 minutes, or until warmed through, stirring occasionally. Divide pasta between four pasta bowls or plates and top with Ricotta and Parmesan cheeses.
Pasta in a Pinch
Recipe courtesy of Jenn Fillenworth, MS, RDN, of “Jenny With the Good Eats” on behalf of Milk Means MorePrep time: 5 minutesCook time: 15 minutesServings: 6
8 ounces uncooked penne pasta
2 1/2 cups water
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon dried basil
1/2 teaspoon garlic powder
1/2 cup milk
2 cups mozzarella cheese, grated
1 can (15 ounces) cannellini beans, rinsed and drained
1 can (14 1/2 ounces) diced tomatoes, drained
1/4 cup Parmesan cheese
freshly chopped herbs, for garnish (optional)
In large microwavable bowl, place uncooked penne pasta and pour water over top to cover. With food-safe plastic wrap, cover bowl, leaving small section to vent as it cooks. Cook 3 minutes longer than package directs, approximately 13 minutes.
Once pasta has cooked, drain into colander then place back in bowl. Add salt, pepper, basil, garlic powder and milk; stir to combine. Begin to stir in cheese a little at a time. Microwave 1 minute. Remove from microwave and stir again.
Add cannellini beans and diced tomatoes; stir. Microwave 1 minute. Remove from microwave and stir. Assess if ingredients are hot and cheese is melted. If not, microwave 1-2 minutes.
Top with Parmesan cheese and garnish with fresh herbs, if desired.
Meals made easy with household essentials
Creamy One-Pot Spaghetti
Recipe courtesy of Marcia Stanley, MS, RDN, on behalf of Milk Means MorePrep time: 20 minutesCook time: 10 minutesServings: 8
1 tablespoon vegetable oil
1 pound lean ground turkey or lean ground beef
1/2 cup chopped onion
2 1/2 cups reduced-sodium chicken broth or reduced-sodium beef broth
2 cups marinara sauce
1/2 teaspoon crushed fennel seeds
1/8 teaspoon ground cayenne pepper
8 ounces spaghetti noodles, broken into 3-4-inch pieces
1 package (8 ounces) reduced-fat cream cheese, cubed
1 1/3 cups shredded cheddar cheese, divided
chopped fresh basil or parsley (optional)
Using saute function of pressure cooker, heat oil until hot. Add meat and onion. Cook, uncovered, about 5 minutes, or until meat is browned, stirring to break up. Press cancel.
Stir broth, marinara sauce, fennel seeds and cayenne pepper into meat. Stir in spaghetti, making sure noodle pieces are covered by liquid. Secure lid and set pressure release to sealing function. Select high pressure and cook 5 minutes. Press cancel.
Allow pressure to release naturally 2 minutes. Move pressure release to venting function to release remaining steam. Remove lid.
Stir spaghetti mixture. Stir in cream cheese and 1 cup cheddar cheese until melted. Ladle into bowls to serve. Sprinkle with remaining cheddar cheese. Garnish with chopped fresh basil or parsley, if desired.
SOURCE:United Dairy Industry of Michigan
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Happy Family Meals
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Originally posted on June 6, 2020 @ 10:51 amShare ThisRelated Posts:Sustainable Eating Made EasySustainable Eating Made EasyEasy MEALS for VAN LIFECheaper Ultra Easy Healthy MealsQuick, Easy and Delicious School Night MealsGreat grilling ideas for easy home-cooked meals
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Apple Cheese Dijon Delight
As families spend more time at home, Americans are finding comfort in recipes made using bread. In addition to the comforting flavor, this trend provides valuable nutritional benefits. As a part of many healthy eating plans, bread and pasta are nutritionist-approved and provide nutrients needed for healthy aging such as B vitamins, magnesium, selenium, iron, folate, and fiber.
Try this tasty recipe for Apple Cheese Dijon Delight, which is not only packed with grains but is also under 500 calories. Find more recipe ideas at GrainFoodsFoundation.org.
Apple Cheese Dijon Delight
Prep time: 15 minutesYield: 1 sandwich
2 teaspoons Dijon mustard
2 slices honey oatmeal bread
6 thin slices Granny Smith apple
2 slices Brie cheese
2 slices cheddar cheese
4 slices deli turkey
nonstick cooking spray
Spread Dijon mustard on one bread slice.
Layer apple slices, Brie cheese slices, cheddar cheese slices and turkey slices.
Spray panini press or grill with nonstick cooking spray. Add sandwich and grill each side 2-3 minutes.
SOURCE:Grain Foods Foundation
Happy Family Meals
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Originally posted on May 25, 2020 @ 8:46 pmShare ThisRelated Posts:Gingerbread Cookie Shake DelightBaked Lemon Donuts DelightSkillet Macaroni and CheeseMacaroni and Cheese CasseroleSavor the Season with Delicious, Decorative Cheese BoardsThe ultimate apple experience