September marks Childhood Obesity Awareness Month, and The Atlanta Journal-Constitution and Children’s Healthcare of Atlanta will be providing information throughout the month to help you and your family live healthier lives.
September is National Childhood Obesity Awareness Month. Obesity at any age has lifelong implications for health. Physicians, nutritionists and wellness experts are part of the Strong4Life team at Children's Healthcare of Atlanta (www.strong4life.com), helping children and their families learn how to eat better, move more and live healthier. Here are some ideas for planning a week's worth of healthy meals.
All recipes adapted from "Seasonal Eats: A Recipe Collection of Georgia Products" by the Georgia Academy of Nutrition and Dietetics ($12 plus $5 shipping and handling, www.eatrightgeorgia.org).
9/8
Breakfast for Dinner Sunday
What feels more comforting than having breakfast for dinner? Treat your family to Collard Green Breakfast Bake (see recipe). While it's baking, make a fruit salad of diced fresh pears and apples, tossed with orange juice. Go for a walk after dinner. If you have time, prep the ingredients for Monday's slow cooker meal.
Collard Green Breakfast Bake
Hands on: 15 minutes
Total time: 35 minutes
Serves: 4
2 1/4 cups water, divided
1 cup 2 percent milk
2 tablespoons olive oil
4 cloves garlic, minced
2 cups chopped collard greens, thick stems removed
3/4 cup cornmeal
Salt and pepper
4 eggs
Hot sauce, if desired
Preheat oven to 350 degrees.
In a large saucepan, bring 2 cups water and milk to a boil.
While water-milk mixture is coming to a boil, heat a 10-inch or larger cast-iron or other ovenproof skillet over medium heat. Add olive oil and garlic and saute until just fragrant, about 2 minutes. Stir in collards and remaining 1/4 cup water. Saute, stirring frequently, until next step is complete.
When water-milk mixture is boiling, stir in cornmeal and cook until mixture thickens, about 3 minutes, whisking constantly. When done, season to taste. Stir in collards. Make indentations in the cornmeal mixture and break an egg into each indentation.
Put skillet in oven and bake 20 minutes or until eggs appear done. Serve immediately with hot sauce if desired.
Per serving: 269 calories (percent of calories from fat, 45), 11 grams protein, 25 grams carbohydrates, 3 grams fiber, 13 grams fat (3 grams saturated), 217 milligrams cholesterol, 143 milligrams sodium, 3 grams dietary fiber.
9/9
Slow Cooker Monday
The slow cooker can be a family's best friend. Dinner's ready when you get home and the house smells great. You'll want to serve this with brown rice, so start that cooking when you walk in the door. Try Chicken Curry in Slow Cooker (see recipe) garnished with raisins and cashews.
Plan ahead: Save half the curry for Wednesday night.
Chicken Curry in Slow Cooker
Hands on: 15 minutes
Total time: 6 hours, 15 minutes
Serves: 8
2 cups diced potatoes (about 1 pound)
1 1/2 cups sliced carrots (about 1/2 pound)
1 cup chopped apple (about 1 large)
1/2 cup chopped onion
2 garlic cloves, minced
1 jalapeno, minced (optional)
3 tablespoons all-purpose flour
3 tablespoons curry powder
1 1/2 teaspoons cumin
1 teaspoon salt
1 1/2 pounds boneless, skinless chicken breast, cut into 1-inch pieces
1/2 cup water
1 (5.3-ounce) can unsweetened light coconut milk
Brown rice, cashews, raisins
In slow cooker, stir together potatoes, carrots, apple, onion, garlic and jalapeno.
In a large bowl, combine flour, curry powder, cumin and salt. Add chicken a few pieces at a time and turn to coat. Layer chicken pieces on top of vegetables in slow cooker; sprinkle with any remaining seasoned flour. Pour water over chicken, cover cooker and cook on low for 6 to 8 hours. Increase cooking temperature to high, stir in coconut milk, cover and allow to simmer while rice cooks.
Per serving: 194 calories (percent of calories from fat, 12), 22 grams protein, 21 grams carbohydrates, 3 grams fiber, 3 grams fat (1 gram saturated), 49 milligrams cholesterol, 341 milligrams sodium, 3 grams dietary fiber.
9/10
Sandwich Tuesday
For a quick, satisfying dinner, surprise everyone with a Peanut Butter-Honey-Spinach Sandwich. Substitute another nut butter if there are allergy issues. Spread one slice of whole-grain bread with 2 tablespoons of creamy or crunchy peanut butter and another slice with 1 tablespoon of honey. Add 3/4 cup fresh spinach leaves, close the sandwich and serve. Serve with carrot sticks and cucumber slices. Fresh orange wedges make a quick dessert.
9/11
Planned-over Wednesday
Leftover Chicken Curry makes a great filling for baked potatoes. Scrub 4 small russet potatoes and prick with a fork. Microwave on high 5 minutes, turn potatoes over and cook 5 minutes more. Carefully remove from microwave, split open and top with warmed chicken curry. After dinner, take a walk to find a Popsicle?
9/12
Microwave Thursday
A whole-grain salad is great for dinner or lunch the next day. Make Squash Couscous by chopping 1 medium yellow squash and combining it in a 2-quart microwave dish with 2 tablespoons chopped green onions, 2 tablespoons low-sodium soy sauce, 2 tablespoons white wine (optional) and 1 minced garlic clove. Toss together, cover and microwave on high for 2 minutes. Stir in 1/2 cup uncooked couscous, 1/2 cup water and 1 teaspoon olive oil. Microwave, covered, on high for 3 minutes. Carefully remove from microwave and let stand 5 minutes. Stir in 2 tablespoons chopped almonds and serve with low-fat string cheese sticks and sliced fruit.
9/13
Seafood Friday
Tilapia Tacos are a kid-friendly way to enjoy more seafood. Combine 1 tablespoon cumin and 1 teaspoon each chipotle chili powder and granulated sugar. Rub mixture into 1 pound of tilapia and cut fish into strips. Heat 1 tablespoon oil in a large skillet. Cook fish until it turns white and flaky, about 4 minutes per side. Remove from heat, drizzle with juice from one lime and serve in 8 whole-wheat tortillas. Top with Mango Slaw. Combine 4 cups chopped cabbage with 3/4 cup chopped mango and 1 tablespoon diced green onion. Dress with 1/3 cup apple cider vinegar and 2 tablespoons light mayonnaise. Season to taste and divide between tacos.
9/14
Company Saturday
For a child-friendly company dinner, serve Low Carb Lasagna and a tossed salad. The kids can make the dessert of rainbow fruit kebabs by threading colorful fruit on bamboo skewers with the pointed ends cut off. To make the lasagna, cut caps off 3 large zucchini (about 2 pounds) and slice 1/4-inch thick. Steam in microwave until very tender. Lightly grease a 9-by-13-inch baking dish. Arrange half zucchini slices in one layer. Top with 1 cup low-fat cottage cheese. Layer on remaining zucchini strips and top with 1 cup low-fat cottage cheese. Pour 1 (24-ounce) jar marinara sauce over all, cover and bake at 350 degrees for 30 minutes. Uncover, top with 1 cup shredded low-fat sharp cheddar and bake 5 minutes or until cheese is lightly browned. Rest 5 minutes before serving.
About the Author
