I hope that you are taking time today to vote. This is not another paid political announcement; just a reminder that you vote every day by the food choices you make. Are you choosing fresh, pesticide-free (organic if possible) fruits and vegetables? How about grass-fed meats and cage-free eggs? Do you buy from local producers? Have you committed to eating seasonally? Your choices make a difference, not only for the health of your family, but for the health of the local economy and, ultimately, our planet.
This week, while the kids are still picking through the rest of their Halloween candy, make sure you feed them some high quality protein and fiber to help balance out the excess sugar consumption. A 50-pound child needs about 28 grams of protein per day. This is equal to a cup of macaroni and cheese, 1/4 cup green peas and 1 cup of skim milk. Foods like eggs, nuts and peanut butter, tofu, whole grain breads and pasta will provide tasty options.
Here are a few more protein and fiber ideas.
Cheese and apple bread
Make sandwiches with this delicious bread and you’ll be providing a healthy lunch. Eggs and cheese provide protein; apples offer fiber. Recipe from Marian Burros, author of “Pure &Simple: Delicious Recipes for Additive-Free Cooking,” who says that this bread tastes best the second day. It can also be made ahead and frozen, if desired. Makes one loaf.
1/2 cup butter
2 eggs
2/3 cup sugar
2 cups unbleached flour
1 1/2 teaspoons baking powder (preferably non-aluminum)
1/2 teaspoon baking soda
1 teaspoon salt
1 cup peeled shredded apples
1/2 cup shredded Cheddar cheese
Grease a 9-by-5-inch loaf pan; set aside. Preheat oven to 350 degrees. Combine butter, eggs and dry ingredients in a large mixing bowl; blend well. Stir in apples and cheese. Turn mixture into prepared baking pan. Bake in preheated oven about 50 to 60 minutes, until center of loaf tests done. Cool thoroughly before removing from pan.
Banana-walnut oatmeal
This breakfast will start the day with 12 grams of protein and 3 grams of fiber. It’s also a great way to use an overripe banana. Recipe from Eating Well magazine; makes 2 servings.
1 cup skim or low-fat milk
Pinch of salt
1 cup quick oats
1 very ripe banana, mashed
1 tablespoon pure maple syrup, or to taste
1 tablespoon chopped walnuts
In a saucepan over medium heat, combine milk, salt and 3/4 cup water; heat until almost boiling. Add oats and cook, stirring, until creamy, one to two minutes. Remove pan from heat; stir in mashed banana and maple syrup. Divide between 2 bowls, garnish with walnuts and a little more maple syrup and serve warm.
Sunflower green salad
Sunflower seeds add vitamin E, crunch and fiber to any salad. Here’s a simple one that offers 7 grams of protein and 2 grams of fiber per serving. From “Healing Foods” by Miriam Polunin. Makes four servings.
1/4 cup sunflower seeds
Mixed salad greens (organic if possible)
1/4 cup fresh grated Parmesan cheese
Dressing of choice (honey mustard is good, but use whatever the kids like.)
Put sunflower seeds in an ungreased skillet and heat gently a few minutes, shaking often, to bring out their flavor. In a serving bowl, mix together the hot seeds, salad greens, and Parmesan. Add dressing, toss well, and serve.
Italian sausage and tortellini soup
This dish offers a triple protein combo in the sausage, pasta and cheese, plus fiber in the vegetables. The soup can also be prepared two days ahead before adding the pasta. Recipe from Bon Appetit magazine. Makes six servings.
1 pound sweet Italian sausage, casings removed
1 cup chopped onion
2 large garlic cloves, sliced
5 cups beef stock or canned broth
2 cups chopped tomatoes
8-ounce can tomato sauce (or homemade)
1 large zucchini, sliced
1 large carrot, thinly sliced
1 medium-size green bell pepper, diced
1/2 cup dry red wine (optional)
2 tablespoons dried basil
2 tablespoons dried oregano
8 to 10 ounces purchased fresh cheese tortellini
Grated Parmesan cheese
Saute the sausage in a deep skillet over medium-high heat until cooked through, crumbling with back of spoon, about 10 minutes. Using a slotted spoon, transfer sausage to a large bowl. Pour off all but a tablespoon of the drippings in pan. Add onion and garlic; saute until translucent, about five minutes. Return sausage to skillet. Add stock, tomatoes, tomato sauce, zucchini, carrot, bell pepper, wine, basil and oregano. Simmer until vegetables are tender, about 30 to 40 minutes. (If preparing ahead, put soup until a storage bowl, cover and refrigerate. Bring to a simmer before continuing.) Add tortellini to soup and cook until tender, about eight minutes. Season with salt and pepper to taste. Ladle into bowls, sprinkle with Parmesan and serve.