Fun with Cooking and Prepping

Erica Ouellette/ Registered Dietitian/ Middleton Family Medicine



Shop together, cook together, eat together, and talk together to make meals healthier and more enjoyable for your family!



Practice skills that make it easier to create tasty meals at home.

-Plan a day in the week to Grocery Shop/ Making a list can help


-Keep healthful ingredients on hand/ include vegetables and fruit on grocery shopping list


-Include new recipes/ spices/ herbs/ your children will love getting involved in prep/ making the shopping list

Add more nutrition and new flavors by expanding your range of food choices. When shopping, make a point of selecting a fruit, vegetable or whole grain that’s new to you or your family. Even better, let the kids choose a new food to try! They are more likely to try a new food if it is something they helped pick at the store.

-plan and cook with your children and use this time to teach them about good nutrition.

Share Meals


-Try to make a weekly meal schedule, for example, Taco Tuesday, and / or Make Your Own Pizza Friday

-Share meals together as a family when possible. Instead of eating on the run, plan to eat as a family at least a few times each week. Set a mealtime, turn off all electronic devices and encourage mealtime talk.

Plan Ahead


-Cut up fruits/ vegetables on Sunday and keep in zip lock bags

-Crock Pot Meals/ use for lunch and dinner/ use leftovers for lunch the next day

-Keep healthful ingredients on hand/ use segmented lunch boxes and mason jars

-Make Boiled Eggs and Chicken 1-2 days/ per week and use throughout the week; make chicken or egg salad or cut up chicken and add to salads or soups or stews

Please see Recipe Below...Enjoy!!


Slow Cooker Chicken Breast

Ingredients

  • 4 boneless skinless chicken breasts

  • 1/4 cup low sodium chicken broth

  • 1 tablespoon butter or margarine

  • 1/2 teaspoon salt

  • 1/2 teaspoon dried parsley

  • 1/4 teaspoon garlic powder

  • 1/8 teaspoon black pepper

  • 1/8 teaspoon onion powder

  • 1/8 teaspoon paprika

Instructions

  1. In a small bowl, stir together the salt, parsley, garlic, pepper, onion powder and paprika. Season both sides of the chicken.

  2. Add chicken broth and butter to the slow cooker, and stir to combine (mash the butter up a bit to disperse if you can).

  3. Add the chicken to the slow cooker, overlapping only as much as necessary.

  4. Cover and cook on low for 3 hours or until an internal temperature of 165 degrees F is reached.

  5. If you're hoping for clean slices, remove to a cutting board and cover to keep warm. Let sit for 10 minutes before slicing.


Add sauteed cauliflower rice and spinach on the side for a balanced meal:)


Sautee;

-add 2 T of olive oil and ½ clove of garlic w/ dash of salt and pepper to a skillet and add cauliflower rice and spinach leaves to your skillet amount to your liking or per the # of people you are serving


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