Enjoying a family meal is a great way for families to bond and create lifelong memories, however it is something that some families struggle to do five or more times a week. A themed family meal can get all family members involved and put a spin on an everyday, mundane event. Here are some fun ways to start having family mealtimes or if you already have family mealtimes, change up the routine!

1. Have one night a week dedicated to a theme, i.e. Taco Tuesday, Meatless Monday, Wok Wednesday, Western Wednesdays, etc.

2. Try adding decorations to your meal to really get your family involved. Put a red and white checkered tablecloth on the floor and have your own picnic inside (if weather permits go all out and have a picnic outside).

3. Highlight a holiday each month and have a meal centered around it. For example, cook green foods or traditional Irish cuisine for St. Patrick’s Day.

4. Travel the world by cooking traditional dishes from different countries. Add some fun facts from that country for interesting family table talk!

5. Make it a whole night. Dinner and a movie -have dinner, some movie theater treats, and then watch a movie together. Try tying your movie into your dinner theme, like fried chicken and What About Bob?, or spaghetti with Lady and the Tramp.

6. Your very own chopped! Provide three ingredients to family members and let them come up with a meal for the whole family with other ingredients in the kitchen.

This month try something new with your family. Here are a few recipes to kick start your own St. Patrick’s Day themed dinner— or you could go with the classic corned beef and cabbage!

Irish Stew

• 2 lbs stewing steak cut into small pieces
• 8 large potatoes, diced
• 4 to 6 large carrots, diced
• 2 large onions, diced
• Salt and pepper to taste

Brown beef and add to stewing pot or slow cooker along with juices. Add potatoes, salt and pepper, and 4 quarts water (more or less, as desired). Bring to a boil. Add carrots and onions. Simmer on low for 1 to 2 hours until potatoes can be pierced with a fork.

Optional variations: Add 1 to 2 cups of diced celery with carrots and onions. Add 1 to 2 tsp of dried thyme with potatoes. Use beef broth in place of water. If desired, you can add a little flour mixed with water (a roux) to the simmering soup about 20 – 30 minutes before serving to thicken broth, but traditionally, it is a fairly thin soup.

Recipe Source

Irish Soda Bread

Ingredients:

• 4 Cups all-purpose flour
• 4 tablespoons white sugar
• 1 tablespoon baking powder
• ½ teaspoon salt
• ½ Cup butter, softened
• 1 Cup buttermilk
• 1 egg
• ¼ Cup butter, melted
• ¼ Cup buttermilk

Directions:

1. Preheat oven to 375 degrees F (190 degrees C). Lightly grease a large baking sheet.

2. In a large bowl, mix together flour, sugar, baking soda, baking powder, salt and softened butter. Stir in 1 cup of buttermilk and egg. Turn dough out onto a lightly floured surface and knead slightly. Form dough into a round and place on prepared baking sheet. In a small bowl, combine melted butter with 1/4 cup buttermilk; brush loaf with this mixture. Use a sharp knife to cut an ‘X’ into the top of the loaf.

3. Bake in preheated oven until a toothpick inserted into the center of the loaf comes out clean, 45 to 50 minutes. Check for doneness after 30 minutes. You may continue to brush the loaf with the butter mixture while it bakes.

Colcannon (Irish Potatoes and Cabbage)

• 6 medium potatoes, washed, peeled (optional) and quartered
• 2 cups grated cabbage
• 4 tablespoons butter
• ½ teaspoon salt
• ⅛ teaspoon pepper
• 2 stems of green onion, chopped

Add potatoes to a large pot of boiling, salted water, and cook until tender, about 20 – 25 minutes. When the potatoes have cooked 15 minutes, add the cabbage and continue boiling until the potatoes are fork tender. Right before draining the potatoes and cabbage, add the chopped green onion and cook for one minute. Drain the potatoes and mash them. Add the milk and butter. Adjust milk if potatoes are too dry.

Recipe Source

Key Lime Meringue Pie

One baked 9-inch pie crust of your choice

Key Lime Curd:

• Finely grated zest from 4 limes
• ⅓ cup lime juice
• ½ cup granulated sugar
• 3 large eggs
• 3 large egg yolks
• ¼ teaspoon salt
• 8 tablespoons unsalted butter, cut into small pieces
• 1 cup heavy whipping cream
• Green food coloring, if desired.

In top of double boiler, whisk lime zest, lime juice, sugar, eggs, egg yolks and salt. Whisk constantly until the mixture becomes thick, about 12 to 15 minutes. Remove from heat and whisk in butter one piece at a time until smooth. Add a few drops of food coloring for a brighter green, if desired. Strain curd through a fine-mesh sieve into another bowl. Line the surface of the curd with plastic wrap and chill in the fridge for about 30 minutes. Whip cream to soft peaks and fold into the chilled curd. Pour into completely cooled pie crust.

Meringue:

• Egg whites from 4 large eggs
• ⅔ cup granulated sugar
• ¼ cup powdered sugar
• 1 teaspoon vanilla extract
• ¼ teaspoon salt

Preheat oven to 375° F with the rack positioned about 8-inches from the top of the oven. Beat egg whites for about 5 minutes and gradually add granulated and powdered sugars in a slow and steady stream. Add vanilla and salt. Increase the speed and beat for about 10 minutes or until the meringue becomes very thick.

Spread the meringue over the curd and cover up to the edges of the curd and crust. Swirl and create peaks using a spatula. Place pie plate on a baking sheet and bake for 10 to 12 minutes, rotating it halfway through the baking time. Meringue peaks should be a beautiful light golden brown with white “valleys”. Completely cool pie on a wire rack before chilling in the fridge for at least an hour before serving. Best served the same day it is made.

Recipe Source 

By: Jaqueline Neid-Avila, RDN, CD Extension Nutrition Assistant Professor

Success in school could be as easy as having family dinner each night. Find out why, and get six tips on how to make that family mealtime happen.

With back to school right around the corner, parents and children are hopeful for a successful school year. Parents would go to any length to help their children achieve in all aspects of life; socially, emotionally and academically. But what if all it took to help children succeed was an hour or even less on most days of the week? Taking just one hour of your day to share a meal with your family has benefits that reach well beyond the dining room table.

Research suggests that children who regularly participate in family mealtimes perform better academically, develop larger vocabularies and have better communication skills than children who do not eat as a family (Utter et al., 2013, Quarmby, T. & Dagkas, S., 2013). These same children are also more likely to have overall healthier diets, consume more fruits and vegetables, maintain a healthy body weight and struggle with disordered eating less frequently (Gillman, 2000). They are also less likely to engage in risky behavior such as tobacco, drug and alcohol use (Utter et al., 2013).  Families experience stronger family bonds and have more positive interactions when they enjoy meals together (Utter et al., 2013). Sounds too good to be true, doesn’t it?

Despite all of these documented benefits, tight schedules and budgets often keep families from having meals together as often as they would like. Follow the tips below to create enjoyable and successful family mealtimes in your home.

1. Plan meals ahead of time. If you already know what you are going to make, you will be more likely to actually do it. Planning also helps ensure you have all the ingredients you need.

2. Schedule a set time for meals. Knowing that dinner is at 6 p.m. will allow family members to schedule other activities around dinnertime. But, remember family mealtime isn’t just for dinner. If everyone is more available on weekend mornings, make breakfast your family meal.

3. Involve family members in the meal planning, preparation and clean-up. This lightens the load for everyone. Having family members involved in the planning will also ensure that everyone has at least some meals they like during the week.

4. Unplug for dinner. No television, phones or other devices allowed. Family mealtimes are beneficial because it is a time for your family to share about the day and reconnect with each other through conversation.

5. Keep conversation at family meals positive. Try to keep family mealtimes an enjoyable experience. They are not the best place for disciplining children or arguing with spouses. Try using a conversation jar with fun topics to keep the chatter light and enjoyable.

6. Keep it simple. Family mealtimes do not have to be gourmet; they just have to be together. Find ideas and recipes for simple, healthy meals on the Food $ense website, extension.usu.edu/foodsense.

This article was written by Casey Coombs, RD, CD; Policy, Systems, and Environments Coordinator, Utah State University Food $ense, casey.coombs@usu.edu.

Sources:

Gillman, M. (2000). Family dinner and diet quality among older children and adolescents. Archives of Family Medicine, 9(3), 235-240.

Quarmby, T., & Dagkas, S. (2013). Informal mealtime pedagogies: Exploring the influence of family structure on young people’s healthy eating dispositions. Sport, Education and Society, 20(3), 323-339.

Utter, J., Denny, S., Robinson, E., Fleming, T., Ameratunga, S., & Grant, S. (2013). Family meals and the well-being of adolescents. Journal of Paediatrics and Child Health, 49(11), 906-911.

Follow these tips to save some extra money for the holidays!

Being a Frugal Foodie

Money spent on food is probably one of the biggest expenses in a household budget—perhaps even larger than a mortgage, depending on family size. Combine money spent on groceries with money spent eating out, and that number gets even larger.

Here are some tricks to save on food costs. And as a bonus, most money-saving tips will also help you eat healthier.

1. Make a meal plan and detailed shopping list. Together these will help you spend less time in the store, help you buy only what you need and help you avoid more frequent shopping trips. Remember to use foods in your cupboard and food storage as part of your meal plan instead of buying unnecessary duplicates.

2. Reduce the number of trips to the grocery store. Undoubtedly you’ve gone to the store to buy a gallon of milk and spent more than $10. Try to narrow store visits to once a week; if you shop more frequently than that, try twice a month. Buy as much milk, fruit, etc., as you need for that time, or try doing without an ingredient instead of making another trip to the store.

3. Shop when the stores are less crowded and NOT when you are hungry. Food originally not on your list suddenly appears in the cart when you’re hungry, which doesn’t save money. However, it is a good idea to make your meal plan when hungry because it’s easy to bring meal ideas to mind with a grumbling stomach.

4. Make food from scratch, or nearly from scratch. It is generally cheaper than buying pre-packaged foods. Buying a head of lettuce and a package of carrots and chopping it yourself will likely be cheaper and larger than buying a pre-packaged salad mix. But if you won’t chop the lettuce and carrots, it will be a waste of money. It’s almost always cheaper—and healthier—to choose more whole, fresh foods rather than boxed, bottled or frozen ready-to-eat options. Consider your options for saving money and compare that with your time and your family’s preferences. If you have time, options such as making homemade bread, tortillas and other bread products could save a lot of money over the long term.

5. Ditch the myth that healthy foods are more expensive. While some foods considered healthy are more expensive than less healthy foods, this is not always the case. For example, frozen salmon fillets could be considered healthier than sirloin steak, yet salmon is more expensive per pound. However, chicken is a lean meat, generally cheaper than sirloin steak and a healthier choice. Another example: for the price of a box of cereal (or cheaper), you could buy a large container of oatmeal, which has more servings than the box of cereal, provides 100 percent serving of whole grains, is naturally filled with fiber and nutrients and is free of added sugars.

6. Eliminate food waste. Healthy, fresh foods become expensive when they are allowed to spoil or age before they can be eaten. Carefully plan how you’ll use foods while they are fresh. List a few meals that use the same foods and refer to that when you have excess or when certain foods are on sale. Also try the “cook once, eat twice” idea where you make one large meal and repurpose it for a different meal the next day. Be sure to use the freshest foods first, then turn to frozen and canned foods. Another way to eliminate food waste and save on food is to carry leftovers or sack meals when on the go to avoid eating out.

7. Compare prices between generic and store brands. Generally foods higher or lower on the shelves will be cheaper than those at eye level. Also check unit pricing (most stores include this in the price tag on the shelf) and not just the price per container.

8. Use coupons carefully. If it is a product you usually buy and use, and the coupon will make the item cheaper than the generic brand, it is worth using. Check for online coupons that connect to your shopper’s card. Price matching can also be a great way to save money. Some stores require you to bring proof of the item price in another store, so be prepared.

9. Buy produce in season. The price of fresh produce can vary throughout the year, based on harvest season. Save money and vary eating habits by buying fresh produce in season. Watch for labeling of prices—most of the time, fresh produce is priced per pound, not per item. There could be a great difference between heads of cabbage that are .99 per pound versus .99 per head.

10. Don’t forget frozen and canned fruits and veggies. Most fruits and vegetables that are canned or frozen are processed quickly at their peak of ripeness and nutrition. Canned and frozen fruits and veggies without added sugars and salts are healthy options and can be less expensive than fresh options, especially for foods out of season or hard to find in your area. They also add an element of convenience since the chopping and/or peeling has been done, and they store well.

11. Since meat is costly, consider cheaper proteins including milk, eggs, peanut butter, Greek yogurt, cottage cheese, edamame and beans. Reduce the amount of meat used in recipes. If a stir-fry recipe calls for 2 pounds of chicken, try the recipe with 1 pound and add more veggies. Save the other pound for later. Or add more whole grains and vegetables to your diet.

12. Shop sales and stock up on foods you use often. Track prices of foods you use most, and when prices go down, buy more. Use food storage to plan your meals and rotate the food. This helps keep costs down and reduces food waste. Many grocery stores in Utah have seasonal case lot sales when prices are lower for many pantry-stable foods, such as canned goods, flour, sugar, rice, beans and oatmeal. There are also baking sales in late fall before the holidays.

13. Buy from the bulk section. Not all bulk items will be cheaper than pre-packaged foods, so compare prices carefully. However, buying bulk, scoop-it-out-yourself foods is an excellent way to get food you use frequently or to get small amounts of foods to try in new recipes, such as quinoa, whole grain pasta noodles, nuts, steel-cut oats and ground spices.

14. Grow a garden and use the produce in your meals and snacks. Visit livewellutah.org and click “recipes” for ideas on using produce easily grown or purchased in most parts of Utah.

15. Consider preserving garden produce for later use. Freezing, dehydrating and canning are all great ways to preserve food and have the potential to save you money and avoid food waste. Canning supplies can be expensive, but can be accumulated over time, and with the exception of canning lids, they can be used repeatedly. For safe, scientifically tested canning and preserving information, go to extension.usu.edu/foodpreservation or contact your local Extension office. For classes near you that will give you more healthy, eating-on-a-budget tips, visit https://extension.usu.edu/foodsense/htm/calendar.

This article was written by Melanie Jewkes, Utah State University Extension associate professor, Salt Lake County

References

extension.usu.edu

November is a crazy month. Stay ahead of the game and plan your meals now!

Om Nom November

You might remember that we did a post on menu planning a little while back. Menu planning is an amazing way to save money and time! However, thinking of meals to make week after week can be a challenge.

To help you out with the month of November, bigbiteslittlebudget.com has put together a sample menu plan for you! Feel free to move meals around, swap meals out for ones you like better and completely change it up. The most important thing is that you make a plan and stick with it.

Don’t worry; if you have never tried menu planning, this is a great place start! Plus, bigbiteslittlebudget.com has included all of the dinner recipes you will need this month and every single one is absolutely delicious.

Here is one of the recipes you won’t want to miss!

To find your handy-dandy November menu plan and all SIX delicious recipes, click here.
Happy planning!

References

Table for One

Who knew that saving your time, your money and your health was this easy!

October Menu Planning

Picture this:

The clock strikes 5:00 and you are home free. Everything is wonderful until you remember you don’t have plans for dinner. All of a sudden you’re panicking about ingredients and recipes and if you have enough of everything to make a meal. Instead of dealing with the idea of cooking you decide to just grab takeout.

Sound familiar?

While this option can be convenient, it is expensive and definitely not the most healthy. No matter if you have a big family or live by yourself, taking time to create menu plans each week will save time and money.

Why plan a menu?

Planning a menu will help you avoid:
• Going to the grocery store, loading up your cart, spending $100 or more, returning home to put all the food away, and then realizing you still have nothing to make for dinner. Let’s be honest, we have all done it.
• Spending 30 minutes or more at night trying to figure out what to eat for dinner. Menu planning means you spend 30 minutes or less per week figuring out what to eat. That is quite a time savings.
• Spending $40 on take out because you couldn’t figure out what to make with ingredients in the pantry.
• Throwing out leftovers you forgot about in the back of your refrigerator.

How to plan a menu

The hardest part of planning a menu is making time to do it.
Use these simple and easy tips along with the menu planning template to make a menu in just minutes!

1. Schedule a time when you will have a few minutes to dedicate to the task.
2. Plan your menu around food items you already have on hand. This will not only make your grocery bill less, but also use up products before they spoil.
3. Choose a variety of meals that include family favorites, budget stretchers, and quick-fix meals.
4. Cook once, eat twice. Plan to use your leftovers. Putting leftovers into your menu plan will reduce the amount you have to cook and reduce the amount of food waste.
5. Picture your plate as you plan each meal. Remember to include veggies and fruits in the menu. Ideally half the plate will include vegetables and fruits, a quarter of the plate will have grains, and the other quarter will have protein. With a glass on the side for dairy, you will have all the food groups suggested by MyPlate: choosemyplate.gov.
6. Have the local store circulars available when you are planning. Always take advantage of sales on products you know you will use.
7. Create a thorough shopping list.
Use this handy Grocery Shopping Packet to assure you have a successful trip to the store.

Sample Menu Plan for October PLUS 7 Delicious Recipes.

Big Bites on a Little Budget has put together a sample menu plan for October to help you get started. Feel free to switch things around and get creative.

Here is one of their wholesome and delicious recipes. Click here to find 6 more!

Enjoy!

References

Mayo Clinic
mayoclinic.org

USU Extension
extension.usu.edu

Make the most of family mealtime!

Bonding Over Brisket

With the average husband and wife both having to work full-time, or a single mother or father juggling the children and work, sitting down to have dinner together is probably one of the most difficult but important things a family can do.

Sitting down together at the family table and talking to each other about the events of the day without interruptions from the TV or other electronic devices has proven to be very beneficial.

Families should ensure spending time together is built into their weekly schedule. And since we all have to eat, why not make it a point for family time to be spent sharing a meal together?

Here’s how family mealtime will benefit your family beyond the dinner table:

• Encourages better nutrition. According to the FDA, Americans now consume about one-third of their total calories on foods prepared outside the home. The Center for Disease Control has linked obesity to the propensity of Americans to eat in restaurants where portions are large. Home cooking allows a family to select healthy ingredients, tailor meals to suit its own particular nutritional needs and tastes, serve portions appropriate to age and activity level and monitor methods of preparation.

• Saves money. According to the National Restaurant Association, Americans spend 45 percent of their food budget dining out. A family that eats most meals cooked at home saves substantial food dollars.

• Promotes long-term health care savings. Consistently eating high-calorie, high-fat foods can lead to obesity and heart disease, among other chronic issues. Eating healthier, home-cooked meals and adopting a healthier lifestyle will leave a person less likely to develop these health conditions. This practice will save money in the future on costs related to health care and prescriptions.

• Builds life skills. Manners and etiquette help build character and self-esteem, and help build a positive environment. Eating together provides the opportunity to test drive etiquette and manners. Family mealtime is a perfect occasion for everyone in the family to learn how to set the table, prepare food and clean the dishes. Parents are able to role model healthy eating habits and table manners during family meals.

• Strengthens communication skills. The number one source of conflict in a family is lack of or mis-communication. Conversations during the meal provide opportunities for the family to bond, plan, connect, and learn from one another. In a series of focus groups conducted with low-income program participants by the Nutrition Education Network of Washington, participants said they believed that the primary benefit to eating together was strengthening relationships by providing opportunities for communication. Other studies report similar perceptions on the part of parents.

Other things happen during mealtimes as well, including: socialization of children; establishment of family unity, safety, and security for children; and increased literacy and language development.

Data suggests that eating dinner as a family can provide positive life-improving benefits. These benefits for children, especially adolescents, have been shown to cross racial, ethnic, and socioeconomic lines, but some glaring distinctions exist between families who share meals and those who don’t.

References

Campbell, C. Bond with your Family: Eat Together. http://powertochange.com/family/bonddinner/.
Jan 13, 2012
Forthun, L.F. (2008a). Family Nutrition: The Truth About Family Meals. Gainesville, FL: Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. Publication number: FCS8871. http://edis.ifas.ufl.edu/fy1061
Hand, B. The Benefits of Eating Together, The Family Who Eats Together Stays Together. Retrieved April 10, from http://www.sparkpeople.com/resource/nutrition_articles.asp?id=439.

This article was written by Paula Scott, Utah EFNEP State Director, Heidi LeBlanc, Food $ense State Director and Debra Christofferson, Utah Food $ense Assist. Director.

Take away the stress of going back to school by establishing fun and orderly routines!

Children may not exactly beg parents to establish routines for school-day mornings, family meals or weekend chores, but every family needs a certain amount of structure to function well.

Morning routines at home can help family members feel prepared for the day and reduce the stress they might otherwise feel if they were to rush out the front door in the morning with barely enough time to shower, get dressed and grab their backpack.

Here are some tips to help get your routines established!

Weekday morning routine. The website, www.healthychildren.org, established by the American Academy of Pediatrics, suggests that in order to make the household function well in the morning, family members should know what needs to be done in advance. The organization suggests the following:
∗ Put as many things in order as possible the night before.
∗ Keep wake-up routines cheerful and positive.
∗ Be sure your child eats breakfast, even if he or she is not hungry in the morning. It’s important to have food in the system to start the day. That goes for grownups, too.
∗ Pause long enough to say goodbye to your child. A hug goes a long way to make your child’s day go better; receiving a hug in return is great, as well.

After-school routine. When parents can’t be home to welcome children when school is out, it’s important to choose a place they can be where they are safe and cared for until mom, dad or another guardian can be with them. The majority of risk-taking, participation in pranks or juvenile delinquent behaviors from children and youth commonly take place after school when children are unsupervised.

Whether the after-school routine includes staying to participate in activities at the school, going to a grandparent’s home, or elsewhere, children who know they have a safe and caring place to go after school will remain more focused throughout the day. Parents should make every effort to see that a caring adult or responsible teen is available. Even having a close neighbor who is at home and available to call, if needed, helps children feel secure.

Dinner routine. It doesn’t really matter if the meal is dinner. Families should eat several meals together every week providing all members time to be together. In a back-to-school article posted on life.familyeduation.com it states sitting down to a family meal can be a wonderful time in the day. It should be a time to hear about everyone’s day and reinforce that family members do care. This time can be made very positive by allowing each member of the family to briefly tell about their favorite part of the day. It may also serve as a time to discuss family plans or how to best support a family member in an upcoming activity.

Bedtime routine. Children, teens and adults all benefit from having an established routine when they can wind down before crawling into bed. Younger children will benefit the most emotionally and physically from repetition each night. If parents will allow 30-45 minutes of preparation, the children will be calmer and able to fall asleep more easily. Bedtime should include story time and/or a chance for children and youth to talk about their day with mom or dad. Try to avoid rowdy activities just before bedtime. As they get older, children will be able to establish their own routine. However, parents should still have older youth stick to an established time to be in bed.

It is a challenge for families to establish comfortable, effective routines. It requires planning, creating a structure that is realistic, and getting all family members to commit to the plan. However, such efforts will pay great dividends in cutting down on disorder and confusion. It may also strengthen the family unit overall and increase children’s devotion to their family.

This article was written by Kathleen Riggs, Utah State University Extension Family and Consumer Sciences Professor for Iron County. Questions or comments may be sent to kathleen.riggs@usu.edu or call 435-586-8132.

When your life is constantly on the go, don’t let nutrition go!

Eating Healthy in a Hurry

It’s a fact: life is crazy. Unfortunately, one of the first things to go when life gets hectic is a healthy diet. It’s hard to find time to cook a delicious meal or prepare a variety of dishes when you barely have time to save your sanity!

When your life is in a whirlwind and you still want to watch what you eat, follow these top 10 tips from Eat Well Utah!

Here are a couple of tips:

#2. Keep a well-stocked pantry. A well stocked pantry with staple items like rice, pasta, canned fruits and vegetables, and herbs and spices can be thrown together for a quick, yet healthy meal when your day didn’t quite go as planned. For a list of good foods to have on hand, click here.

#6. Use a slow cooker. Many slow cooker recipes call for little prep time and long, slow cooking times. Take a minute to throw the ingredients in the slow cooker, leave it, and you will have a great meal later.

For eight other great tips, click here!

Also, try one of these tasty, hasty dishes. They are perfect to make when your schedule is full but your stomach isn’t.