Healthy Eating


Healthy eating habits are so important for our children. From birth throughout their child hood children depend on us to make the correct decisions for them. We can protect our children from diseases and other health issues just by introducing them to HEALTHY FOODS! When they are born they start off with the healthiest food possible breast milk helps to strengthen their immune system and give them the proper nutrients needed for a healthy start. As they get older we start introducing them to foods. Notice that the baby food jars are fruits and vegetables, you don’t find cheetos in a jar. When they start eating solid foods is where I think most parents start making mistakes. It is easier to hand them a cookie or something else to gnaw on then to steam or boil vegetables for a snack.
As they get older we continue with that bad habit. It is never too late to change those habits though! We as parents have all the control! We can pack healthy lunches and we can plan healthy dinners! Try to sit down on Sunday night and plan five healthy meals for the week. If you have it written out and all the ingredients written down then it is easier to make the dinners. Remember that if they are not introduced to it, then it doesn’t exist. You can’t protect your children from bad foods. They will try them at school or at friends houses, but you can set the example for them. The better you eat, the better choices they are going to make as they grow.
In the following I have included five healthy recipes. My challenge for you is to try them for one week and see how your family likes them. I guarantee they will not only like them but they will feel better about themselves physically and mentally…
This is one of the most fun black bean recipes I know. These are popular with kids. (This recipe makes one large tortilla stack, which might serve one hungry eater or two kids. Multiply the amounts as needed for more servings. You can also use small tortillas and have each person make his/her own.)

Preheat oven to 400F/200C.
1 cup/250 mL medium salsa
1/2 cup/125 mL water
1 can (5.5 oz/156 mL) tomato paste
1 can (15 oz/540 mL) black beans, drained
1 can (12 oz/341 mL) corn, drained
1/2 cup/125 mL fresh cilantro leaves
2 cups/500 mL Monteray Jack cheese, grated
4 soft small tortillas
In a bowl, combine the salsa, water and tomato paste.
In another bowl, combine the beans, corn and cilantro.
Place a tortilla on a greased baking sheet.
Top with 1/3 of the salsa mixture, 1/3 of the bean mixture, and 1/4 of the cheese.
Top with another tortilla and repeat as above.
Repeat. (Another tortilla, etc.)
End with the last tortilla.
Top with the remaining cheese.
Bake until the filling is hot and the cheese is melted (about 10-12 minutes).

Orange Chicken Recipe with Rosemary



This orange chicken recipe is one of the best poultry quick meals I know. Just mix together a few ingredients, pour them over some poultry, and pop it all in the oven.
Preheat oven to 350F/175C.
1 lb/500 g chicken pieces, boneless and skinless
1 tsp/5 mL paprika
1 tsp/5 mL pepper
6 oz/180 mL frozen orange juice concentrate, thawed (not diluted)
1 tsp/5 mL rosemary
1 tsp/5 mL thyme
1 tsp/5 mL marjoram
Place the chicken in a casserole dish with a lid.
Sprinkle with paprika and pepper.
Mix together the remaining ingredients and pour over the chicken.
Bake for about 1 hour, covered, until no longer pink inside.

Almond chicken salad
Ingredients
• 4 green onions, thinly sliced
• 1 large carrot, shredded
• 1 red bell pepper, cut into 1/2 inch pieces
• 1/2 pound sugar snap peas, halved
• 2 cups chopped, cooked chicken breast meat
• 1/2 cup fresh cilantro leaves
• 1/2 cup blanched slivered almonds, toasted
• 2 tablespoons white sugar
• 2 tablespoons distilled white vinegar
• 1 1/2 tablespoons sesame oil
• 1 tablespoon teriyaki sauce
• 1 tablespoon ground dry mustard
Directions
1. In a large bowl, mix together the onions, carrot, red pepper, peas, chicken, cilantro and almonds. Set aside.
2. In a small bowl, whisk together the sugar, vinegar, sesame oil, teriyaki sauce and dry mustard until smooth. Pour over salad mixture and toss until coated. Serve in pita pockets or on a bed of lettuce.

Apple Pork Chops
Ingredients
• 2 tablespoons vegetable oil
• 1/2 cup chopped onion
• 4 (1/2-inch thick) pork chops
• 1/2 teaspoon salt
• ground black pepper to taste
• 2 apples - peeled, cored and sliced
• 2 tablespoons brown sugar
• 1/2 teaspoon ground mustard
• 1/8 teaspoon ground cloves
• 3/4 cup hot water
Directions
1. Preheat oven to 375 degrees F (190 degrees C).
2. Heat oil in large skillet. Saute onion in oil for 1 minute, or until tender. Remove onion and set aside. Brown pork chops on both sides in oil.
3. Place chops in an 8x12 inch baking dish and sprinkle them with salt and pepper. Cover the chops with the apples and cooked onion.
4. In a small bowl, combine brown sugar, mustard, cloves and water. Pour over chops. Cover and bake in the preheated oven for 30 to 45 minutes. Enjoy!

Grilled Salmon
Ingredients
• 1 cup brown sugar
• 1/2 cup honey
• 1 dash liquid smoke flavoring
• 1/2 cup apple cider vinegar
• 1 (4 pound) whole salmon fillet
Directions
1. Preheat grill for high heat.
2. In a small bowl, mix together brown sugar, honey, liquid smoke, and vinegar.
3. Brush one side of the salmon with the basting sauce. Place the salmon on the grill, basted side down. After about 7 minutes, generously baste the top, and turn over. Cook for about 8 more minutes, then brush on more basting sauce, turn, and cook for 2 minutes. Take care not to overcook the salmon as it will loose its juices and flavor if cooked too long.