News Type: Healthy Meal Time

Don’t be Haunted by Halloween: Tips for a Healthy Holiday

Posted on October 30, 2015 by Christina Blick -

At Brighter Bites, we promote eating fruits and vegetables at every meal and snack. But on Halloween, we know that it’s difficult to keep kids away from the candy. Well… maybe not just the kids! One thing that can be just as scary as the ghosts and zombies tomorrow night, we be all the leftover candy collected from trick-or-treating. It may be difficult to know when enough is enough with seemingly endless bowls of chocolate-covered everything hanging around the house.

Image Source: POPSUGAR Photography/Jenny Sugar

As you can see from the above photo, popular Halloween candy is often already packed in 100 calorie pieces. Those little pieces add up when families start replacing Halloween candy for a piece of fruit at dessert or snack time. Don’t be afraid though! Treats like Halloween candy can fit into any healthy diet. Here’s how:

The “out of sight, out of mind” philosophy is one that could work when children bring home an abundance of Halloween candy after trick-or-treating. Keeping the candy in a bowl or storage bag on a high shelf or in the back of a cabinet may make it easier for the whole family to avoid over indulging and prevent kids from sneaking candy when the adults aren’t looking.
Another important factor in making healthy choices at Halloween is portion control. Most Halloween candy already comes in small, bite-sized packages, which makes portion control even easier. Setting the limit to one or two pieces at a time for all members of the household will ensure everyone gets a treat without overdoing it.
Suggest to children that they select three pieces of candy from their trick-or-treating bags, and give the rest to your local dentist participating in the Halloween Candy Buy Back program, which sends candy in care packages to U.S. troops serving overseas.
Finally, savor the candy that you eat. Eating the candy slowly and enjoying each bite will help you feel satisfied and keep your portions in check.

There can be a lot of scary things about Halloween, but candy doesn’t have to be one of them. Eat some apples, make some pumpkin muffins, and have a happy Halloween!

How to cut a Butternut Squash

Posted on October 23, 2015 by Christina Blick -

Butternut squash belongs to a family of vegetables called winter squash, which also includes acorn, kabocha, banana, pumpkin, spaghetti, and others. In Texas, butternut squash is in season April through November. Whether you slice it in half and roast it, or chop it up and bake it, butternut squash adds flavor and texture to several dishes including macaroni and cheese, Indian curries, pizza, and salads. Did you know that it also provides many health benefits? Butternut squash is high in vitamin A (important for the health of your eyes) calcium ( vital for strong bones), and potassium (helpful for lowering blood pressure, strengthening muscles, and preserving bone density). For more helpful tips about fruits and vegetables, check out the Brighter Bites YouTube channel.

Grilling for a Healthy (and Yummy) Feast

Posted on August 24, 2015 by Christina Blick -

With Labor Day quickly approaching, grilling season is coming to a close in some places, but is just a continuation of the same cooking style we’ve been doing for months. Most people grill hot dogs and burgers, foods that tend to be loaded with calories, fat, and sodium, but grilling doesn’t have to lead to a calorie-loaded feast. Grilling can actually be one of the healthiest ways to cooking because you don’t have to add a lot of fat to get flavorful food. Here are some healthy tips to get your BBQ back on track:

Instead of loading up on creamy dips and chips before your meal, try having fresh veggies with hummus or cheese and whole-grain crackers for appetizers.
Chicken or fish make great lower calorie main course options. Make your own marinade using a base of olive oil and some type of vinegar or lemon juice and add plenty of fresh herbs or other seasonings like salt and pepper. Cook the proteins to the correct temperature and serve with various veggies.
Classic side dishes, like potato salad, can be tasty without all the added calories. Substitute Greek yogurt for mayo in recipes with a creamy dressing and add tons of fresh veggies to side dishes like pasta salad.
Most vegetables taste great fresh from the grill because the heat brings out their natural flavor even more. Asparagus, zucchini, bell peppers, and corn are just a few examples of vegetables that have a lot of flavor and not many calories. For a simple side dish, just drizzle the vegetables with olive oil and add some salt and pepper before you grill them.
Try making a grilled fruit salad with fruit like peaches, pineapple, or plums for a great dessert.

Grilling foods can be a simple way to bring out unique flavors in foods. Not only is grilling quick and easy, but it is also a great way to serve up healthy dishes. Use this warm weather as the perfect time to try grilling foods for a quick and healthy summer dinner. http://health.usnews.com/health-news/blogs/eat-run/2015/06/29/ready-set-grill-15-healthy-bbq-ideas-from-nutrition-pros

Going BANANAS over Ice Cream

Posted on July 3, 2015 by Christina Blick -

It’s officially summertime in Texas so we created a kid-[and dietitian]-approved ice cream to celebrate. Whether you’re going bananas cooped up inside to escape the heat or you just love bananas, we hope you give our healthy banana ice cream a try. It’s as simple as blending frozen bananas, low-fat milk, vanilla extract, a touch of honey, and a dash of nutmeg. The best part is customizing the flavor. Every batch starts with the same basic vanilla but you can add whatever toppings and mixes you want! We experimented with different spices, fresh fruits, dried fruits, nuts, coconut flakes, and jam. Believe it or not our tiny taste testers said it tasted just like birthday cake! Dessert can be a healthy and guilt-free addition to any afternoon if it’s done right. Give our way a go and let us know what you think!

How to Build a Healthy Salad

Posted on June 23, 2015 by Christina Blick -

When most people say they want to start eating healthier, the one meal that usually comes to mind is salad. Salads can be a great way to get started on the right healthy foot. They can also fall into the unhealthy category depending on what you put in them. We want to be your guide through the great greens mystery so you can create a salad that’s nutritious and delicious. The best way to build a wholesome salad is to start with a variety of dark leafy greens. Some great options include kale, spinach, arugula, or a spring mix. While mixing in some romaine or iceberg lettuce will provide some crunch, the darker greens will pack a bigger nutrition punch. Salads can get boring if the only ingredients are greens and dressing, so adding things like celery, pea pods, and a few nuts can add some crunch. Putting colorful fruits and veggies like blueberries, apples, tomatoes, and bell peppers on top of salads adds some vibrancy and also increases the nutritional quality of the salad. Lean proteins like grilled chicken, salmon, or black beans make great toppers that can add substance to the salad and help keep you full. The finishing touch is topping the salad off with a healthy dressing. Good options include vinegar, lemon, or lime juice mixed with a little olive oil or canola oil. Salads can be a great way to amp up your fruit and veggie intake and are simple to throw together. Even if you already eat a salad a day, try livening up your basic greens with fun new toppings like those found in our Citrus Spinach Salad!

Ravishing Radishes!

Posted on June 10, 2015 by Christina Blick -

One of the most versatile vegetables, radishes can be found in a variety of dishes. Radishes pack a nutritious punch. Low in calories and high in fiber, these root vegetables have large amounts of vitamin C, folate, and potassium. Fiber benefits your body by keeping your bowel movements regular and possibly lowering cholesterol. Vitamin C, folate, and potassium may help prevent illnesses such as cancer or heart disease, and they help with muscle contraction. Radishes may seem difficult to cook with, but they can be very easy to prepare. Eat them raw, roasted, boiled, braised, sautéed, or steamed. Use some of these tips next time you prepare radishes: • Thinly slice raw radishes and serve them in a salad. • Drizzle radishes with olive oil, season with salt and pepper, and roast on a baking sheet at 450°F for about 20 minutes or until tender. • Chop radishes and sauté them with garlic and other vegetables in oil to make a nutritious and delicious stir-fry. • You can also give our Do the Hula Salsa recipe a try! No matter how you prepare them, radishes offer a flavor and nutrition profile unlike any other vegetable. Thanks to our intern, Nicole Lyons, for writing this post.

Celebrating National Fresh Fruits and Vegetables Month in June

Posted on June 2, 2015 by Christina Blick -

National Fresh Fruits and Vegetables month occurs every June and gives Brighter Bites many opportunities to reinforce different ways to add more fruits and veggies to your meals and snacks. Finely diced fresh fruits and vegetables make a great addition to salsas. Yellow summer squash, watermelon, and peaches add an interesting twist to a standard salsa that goes great with whole grain chips, chicken, or fish. Raw sliced veggies like zucchini, cucumbers, and bell peppers taste delicious in hummus and bean dips. Try adding fresh fruit like strawberries, cantaloupe, and nectarines to smoothies, salads, and yogurt. These simple tips ensure you get the most out of the fresh food you purchase: • Buy in-season produce to save money and get the best quality. Stop by your local farmer’s market to see what they grow locally. • Buy small quantities so unused produce won’t spoil. • Buy whole fruits and vegetables and prepare them yourself. • Store cut or cooked fruits and vegetables in the refrigerator. • Rinse all produce before preparing • Grow your own! A garden provides an easy way to enjoy fresh produce all summer long. Check out our Fruit Tips and Very Veggie handouts for more great ideas!

Sneaky Strategies to Increase Veggie Consumption

Posted on May 22, 2015 by Christina Blick -

Sometimes kids are finicky eaters, so it’s hard to know if they are getting enough veggies to grow big and strong. Children are generally open to eating fruit, since they’re filled with the natural sweetness kids tend to crave. But what about veggies? Brighter Bites has devised a few new recipes to address this issue. The Crafty Mac and Cheese, McBrighter Chicken Nuggets, and I Can’t Believe It’s Not Just Turkey Burger are still in the testing stage (you’ll never believe we hid carrots, zucchini, cauliflower, and mushrooms in them). We’ll get these recipes up on the website soon, but here are some strategies you can start using today! Give the veggies a descriptive name such as “X-Ray Vision Carrots.” Research shows kids are likely to eat more veggies when they have a creative name. Keep it colorful! After all, you eat with your eyes first, right?. Get your kids involved at the grocery store, putting away your Brighter Bites bags, or even cooking in the kitchen. If they prepare the food, they’ll be excited to try their own creations and share them with the family. If you’re using ground meat, then finely chop your vegetable of choice to add to the mix! The bits will be so small the kids won’t even know they are there until you tell them. Neuroscientist, food blogger, and mom Darya Rose has a couple more tricks up her sleeve on her website Summer Tomato (you know it’s yummy if there’s food in the name) We’d love to hear your tricks of the trade! Email us at [info@brighterbites.org] to tell us how you get your family to eat their vegetables. Before you go, check out the Sneaky Mashed Potatoes recipe. Let us know if your kids notice anything different!

Avocados: The Good, the Bad and the Wholly Guacamole!

Posted on April 24, 2015 by Christina Blick -

Avocados really sparked our interest this week after seeing a volunteer’s avocado seed sprout leaves! If you’re as obsessed with avocados as we are then you know the value of growing your own. Not only are you saving money but you could also have plenty on hand for your next batch of chicken salad or guacamole.

Mashed avocados are the perfect substitute for creamy ingredients like mayonnaise. Avocados can also be substituted for butter or oil in baking. They boost any recipe’s nutritional value too, adding an extra 20 vitamins, minerals and phytonutrients to the dish. Avocados are sodium free, cholesterol free, and low in saturated fat. Avocados are just the perfect addition to your diet in so many ways! Lucky for all us avocado lovers out there, they are always in season! Learning how to choose avocados is the first step. Look for ones with firm skin and no soft spots. They will firm but yield to gentle pressure when ripe. Click on this link for a neat tip to ripen your avocados more quickly. They will stay yummy in the refrigerator for a few days after they ripen. Check out our Pinterest board for creative ways to eat more avocados! If you want to learn anything about produce, check out the website Fruit and Veggie More Matters. It has information about when all different types of produce are in season, how to select them, how to store them, recipes to make with them and their nutritional value.

All About Apples

Posted on April 10, 2015 by Christina Blick -

http://artsanniecrafts.blogspot.com/2012_10_01_archive.html

Source: artsANcrafts

For hundreds of years, apples have been associated with a healthful diet. They are high in fiber and vitamin C. The concept of eating an apple every day to prevent ailments dates back all the way to ancient Asian medicinal practices. However, not until the 1860s was the phrase recorded as, “eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” In modern times the phrase has evolved into the popular, easy-to-remember saying, “an apple a day keeps the doctor away.” Researchers who study the health benefits of apples concluded that eating an apple a day lowered unhealthy cholesterol levels in adults. The nutrients in an apples can also help reduce the risk of developing diabetes, Alzheimer’s and heart disease. If you think it might be challenging to eat an apple each day, then try some of our recommended recipes to help. Baked Apples for dessert or Crunchy Apple Crisps for a midday snack could help you along the way. You and your family will not be disappointed! Sources: The Washington Post, How Stuff Works