Cold & Flu Season Tips & Tricks | Healthy Family Project

Alphabet Vegetable Soup

Amanda Keefer — Tue, 19 Sep 2023 20:38:00 +0000

This easy one pot homemade alphabet vegetable soup is loaded with nutrients thanks to all those fresh veggies. Prepped in just 10 minutes this healthy soup recipe is perfect for an easy weeknight meal or lunchbox idea.

There is just something about a nice bowl of soup that warms you up from the inside out. And when you add in all those fresh veggies, you are making a healthy meal for you and your family! The addition of the alphabet pasta make this healthy soup recipe one that will make your kiddos smile. Keep your little ones warm in the wintertime with this healthy and hearty Alphabet Vegetable Soup. Kids will have fun spelling out words with the pasta letters and trying out a variety of veggies!

A good bowl of soup is like a big hug during colder months. This is also the time of year people tend to catch colds, so loading up on lots of fruits and veggies is a great way to keep your immune system going strong.

Nutrition Tip: Vegetables provide your body with vitamins A and C, which help fight illness and promote healing.

Key Ingredients

Vegetable broth
Alphabet pasta
Veggies – and lots of them!

This soup comes together in one pot and is packed with carrots, kale, green beans, potatoes, RealSweet® sweet onions and tomatoes. Pump up the protein by adding your favorite beans. You can also easily swap out veggies with your favorites or whatever you have on hand.

Protein-Filled Additions

Shredded chicken, if you have any leftover rotisserie chicken in the refrigerator, it would be great in this soup!
Ground Beef
Ground Turkey

Don’t think that you can only make soup in the winter months! This yummy alphabet vegetable soup is good all year round and makes for a nutritious non-sandwich lunch idea for the kiddos (and us parents!). Just make sure you have a good thermos so that the soup stays warm until lunch.

Alphabet Vegetable Soup

Keep your little ones warm in the winter time with this healthy and hearty Alphabet Soup.

Course Lunchbox Ideas, Soup

Keyword healthy lunch, Power Your Lunchbox, soup, vegetable

Prep Time 10

Cook Time 35

Total Time 45

Servings servings

Calories 132kcal

Author Amber Gray

Equipment

Ingredients

1 tablespoon olive oil
8 ounces green beans chopped
3 carrots diced
2 cups baby kale
1 russet potato peeled, diced
1/2 medium RealSweet® sweet onion finely chopped
2 quarts low-sodium vegetable broth
1 14 oz. can no-salt-added diced tomatoes
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder
1 cup uncooked alphabet pasta

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Instructions

Stovetop Directions:

Heat oil in large pot over medium heat. Add green beans, carrots, kale, potatoes and onion, and cook 5 minutes, or until softened. Add broth, tomatoes, salt, pepper and garlic powder. Bring to a boil, reduce heat to low and simmer, covered, 20 minutes. Stir in pasta and cook 10 minutes, or until cooked.

Instant Pot Directions:

Add green beans, carrots, kale, potatoes, onion, broth, tomatoes, salt, pepper and garlic powder to Instant Pot. Stir, cover with lid and set valve to sealing.
Set to pressure cook on high 5 minutes. Once done, quick release steam. Remove lid.
Stir in pasta. Press saute and cook 5 minutes, or until pasta is cooked.

Video

Nutrition

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Orange Smoothie Bowl

Tracy Shaw — Mon, 01 May 2023 11:59:00 +0000

Looking for a healthy breakfast that not only tastes great but if also guaranteed to help boost your immunity? This Orange Smoothie Bowl is it! Ready in just 5 minutes, this smoothie bowl is perfect for anytime of day.

Waking up in the morning is always better with a delicious breakfast. But why settle for the same old cereal when you can make something a bit special? This orange smoothie bowl takes just minutes to whip together, making it perfect for any time of the day really!

Simply combine freshly peeled oranges, vanilla yogurt, banana, and milk in your blender and blend until smooth. Top with whatever fruits or nuts or even granola – then grab your spoon and get ready for a bowl of delightfully refreshing goodness! Not only that but it’s packed full of vitamins and minerals which will give you the energy!

Why we love oranges

Oranges are not only delicious, but they are loaded with nutritional benefits. Here are just a few reasons with love oranges:

High in vitamin C: Oranges are a great source of vitamin C, which is important for immune system function, wound healing, and the production of collagen.
Rich in fiber: Oranges are high in dietary fiber, which helps to promote healthy digestion and can reduce the risk of chronic diseases like heart disease and type 2 diabetes.
Low in calories: Oranges are relatively low in calories, making them a good choice for an easy snack or breakfast option.
High in antioxidants: Oranges contain a variety of antioxidants, including flavonoids and carotenoids, which can help to protect against cell damage and reduce the risk of chronic diseases.
May lower the risk of heart disease: Some studies have suggested that consuming oranges and other citrus fruits may help to lower the risk of heart disease by improving blood pressure and reducing inflammation.

What is a Smoothie Bowl?

Smoothie bowls have been gaining popularity in recent years, and it’s easy to see why! They are a delicious meal or snack that is healthy, not to mention, they are pretty 🙂

A smoothie bowl is essentially like a smoothie, but thicker and with more toppings. It’s made with fruits, sometimes vegetables, and other nutritious ingredients blended together. After the blend is complete, you can top it off with your favorite toppings such as nuts, seeds, granola, or fruit slices. The best part about making a smoothie bowl is that you can get creative with the flavors and the toppings so there’s no need for boredom!

What toppings are best for smoothie bowls?

Granola is one of the most popular choices when it comes to topping off your smoothie bowl. Not only does it add a little crunch, but granola also has plenty of health benefits like protein, fiber, and healthy fats. You can buy granola at any grocery store or make it yourself if you’re feeling adventurous!

Another great topping for a smoothie bowl is fresh fruit like blueberries, strawberries, or raspberries.

If you like a little more crunch, seeds are great toppings, and salted nuts are great if you’re feeling the need for something a little more savory. We’ve seen people add coconut, chia seeds, flax seeds, and so much more.

How to Make Your Own Homemade Granola for This Orange Smoothie Bowl

It’s no secret that granola is one of the most popular snacks around. And it’s not hard to see why – it’s crunchy, nutty, and filled with so much delicious goodness. But if you want to make sure you get all the good stuff without any added sugar or preservatives, why not try making your own? Making your own homemade granola for our orange smoothie bowl is easier than you might think!

First off, gather together some rolled oats and nuts of your choice – almonds are a classic option but walnuts, pecans and macadamia nuts all work just as well. You can also add seeds like sunflower and pumpkin seeds to the mix!

Preheat oven to 350 degrees F.

In a large bowl, mix together roughly one cup of oats, 1/2 cup of a mixture of seeds, about 1/2 cup of honey, and a pinch of salt.

Then, stir in about two tablespoons of oil or butter until the mixture is well coated.

Optionally you can add a teaspoon of cinnamon and/or a teaspoon of vanilla to the mix if you like flavored granola.

Finally, in a small baking pan, spread the granola mixture and bake for 30 minutes, stirring once during baking.

Cool before adding to the top of your orange smoothie bowl.

If you want to try some other smoothie bowl combos, check out our How To Build A Smoothie Bowl guide!

Orange Smoothie Bowl

Brighten up your morning with the delicious Orange Smoothie Bowl! Easy to make with yogurt, bananas, oranges, and granola.

Course Breakfast & Brunch, Snacks

Keyword orange, smoothie bowl, smoothies

Prep Time 5

Servings servings

Calories 235kcal

Author Tracy Shaw

Ingredients

8 oz. low-fat vanilla yogurt
2 oranges peeled, segmented
1 ripe banana
¼ cup 2% milk
Granola for topping
Optional: Sliced oranges

Get Recipe Ingredients

Instructions

Blend yogurt, oranges, banana and milk in blender until smooth. Add additional milk if too thick.
Pour into bowl and top with sliced oranges and granola.

Nutrition

More smoothie-inspired recipes to try:

Cherry Pear Smoothie Bowl

Orange, Mango & Banana Smoothie Popsicles

More Immunity Boosting Tips:

Immunity Boosting Snack Board

Tips for Boosting Kids Immunity for Back to School

Budget-Friendly Immunity Boosting Foods

The post Orange Smoothie Bowl appeared first on Healthy Family Project.

Immunity-Boosting Citrus Grazing Board

Amanda Keefer — Thu, 18 Feb 2021 08:00:00 +0000

This citrus grazing board is packed with delicious flavors like sweet Cara Cara oranges, vibrant blood oranges, dark chocolate, feta cheese and more. Citrus is also full in immunity-boosting properties to keep the sniffles at bay.

Citrus season is in full swing and there’s no better way to take advantage of the delicious specialty varieties available this time of year than by assembling a gorgeous snack board.

I mean, can we just stop and look at those colors? *swoon*

You’re probably very familiar with mandarins, clementines, and navel oranges, but have you tried specialty varieties like Cara Cara or blood oranges?

Let’s dive into these two amazing varieties.

What is a Cara Cara Orange?

Often referred to as the “Pink Navel,” Cara Caras are popular amongst foodies everywhere! Its beautiful pink flesh and sweet flavor make it a great addition to salads, or as a stand-alone snack.

Health Benefits of Cara Cara Oranges:

Contains 20% more vitamin C and 30% more vitamin A than regular navel oranges.
Cara Caras also contain lycopene, an antioxidant that with regular consumption has been linked to a lower risk of heart disease.
Excellent source of soluble fiber.
Great source of potassium, which has been shown to promote heart health.

What is a blood orange?

Popular for their deep red-orange interior and berry-like flavor, blood oranges are easily spotted with their blushed rind. Commonly used for desserts and cocktails, blood oranges are sought out by many while in season!

Health Benefits of blood oranges:

Excellent source of folic acid (also known as vitamin B9), which has been known to aid red blood cell formation
The vibrant color comes from anthocyanins, a powerful antioxidant known to lower blood pressure and cholesterol levels and aid one’s skin by protecting against UV damage.
Packed with vitamin C which promotes the production of white blood cells that are responsible for fighting infections.

Specialty citrus is the star of this vitamin-C-packed grazing board, and paired alongside complementary flavors like dark chocolate, feta cheese and fresh mint.

With their high levels of vitamin C, eating fresh citrus every day is a great way to boost your immune system and fight off colds and infections. Pair with some of these other immune-boosting foods when you feel that cold coming on for an extra boost!

Not sure how to pick the best citrus of the bunch? Follow these tips to pick the perfect blood oranges and Cara Caras and how to store them to ensure they stay fresh for weeks.

Citrus Flavor Pairings

Cara Caras are seedless and have a sweet, bright taste. Compared to navel oranges, Cara Caras are sweeter and less acidic. This makes them perfect for kiddos with picky palates. Serve as a standalone snack, add to smoothies, use to top salads, or in desserts.

Blood oranges are the perfect mix of sweet and tart. Their unique color and bold flavor shine through when used in cocktails, salad dressings, over a bed of greens, and in many desserts.

Low-Acid Fruit: apricots, strawberries, mango, apples, melon
Fennel
Chocolate
Almonds or Hazelnuts
Herbs: thyme, basil or mint
Goat Cheese

To learn more about Bee Sweet Citrus, check their page, about specialty citrus varieties like Cara Caras and blood oranges, and learn more tasty recipes.

Commonly asked questions about the Immunity-Boosting Citrus Grazing Board

Q: What citrus fruits are on the immunity grazing board?
A: The board includes Cara Cara oranges, blood oranges, and fresh mint.

Q: How does citrus help boost immunity?
A: Citrus fruits like oranges are packed with vitamin C, which helps boost the immune system and fight infections.

Q: What are some health benefits of Cara Cara oranges?
A: Cara Caras contain more vitamin C and A than regular oranges, lycopene, soluble fiber, and potassium for heart health.

Q: What makes blood oranges unique?
A: Blood oranges have a vivid red interior and berry-like flavor. They contain anthocyanins, an antioxidant.

Q: What foods pair well with citrus on a grazing board?
A: Citrus pairs nicely with chocolate, almonds, feta cheese, brie, beet chips, mint, and crackers.

Q: How can you use Cara Cara oranges?
A: Enjoy Cara Caras on their own, in smoothies, on salads, or in desserts. They have a sweet, bright taste.

Immunity-Boosting Citrus Grazing Board

This citrus grazing board is packed with delicious flavors like Cara Cara oranges, blood oranges, dark chocolate and feta cheese.

Course Snacks

Keyword chocolate, citrus, grazing board, healthy eating, snack board

Prep Time 20

Total Time 20

Servings -6 servings

Author Amanda Keefer

Ingredients

2 Bee Sweet Ctirus® Cara Cara oranges sliced
1 oz. feta cheese cubed
2 Bee Sweet Ctirus® Blood oranges sliced
1 wedge Brie cheese
1 dark chocolate bar broken into squares
1 oz. beet chips
8-10 crackers
1/4 cup almonds
1/4 cup chocolate-covered espresso beans
Fresh mint for garnishing

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Instructions

Cut one slice of Cara Cara orange into wedges and skewer with feta cheese on toothpicks. Place on board.
Assemble remaining ingredients on board.
Sprinkle with fresh mint and/or orange zest for added color, flavor and flair.

Feel great about making this recipe! Not only are you creating something delicious, but you’re also supporting a cause. This post, along with others that feature our amazing brand partners sponsored by the Bee Sweet Citrus, helps fund donations to Feeding America food banks. In 2023, an estimated 47 million people—about 1 in 7 Americans—faced food insecurity, according to Feeding America. Healthy Family Project has provided 22 million meals through our partnerships since 2014. Your visit helps sustain these donations, and we truly appreciate your support!

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Food Rx: Budget-Friendly, Immunity-Boosting Foods

Julie Lopez, RD — Fri, 17 Apr 2020 13:21:15 +0000

Produce for Kids is teaming up with Julie Harrington, registered dietitian and culinary nutrition chef in a monthly series focusing on the important role food plays in overall health, plus sharing kid-friendly recipes to add more fresh produce to your family’s diet.

Our diet and what we eat is more important than ever today. For most of us, we’re cooking more, exploring new ways of being active and seeking out new hobbies to pass the time at home. For others, there’s a need to save money and keep anxiety at bay.

First, know that in today’s unprecedented time, there is no right or wrong way to feel. Eating a healthy, balanced meal 100% of the time is not feasible for every family, and especially during a time like this, comfort foods are sometimes what we need to feel better. And that’s totally okay!

There’s no magic food that can keep illness at bay, but there are plenty immunity boosting foods available that can also help fight off infection. We’re exploring a few budget-friendly immunity boosting foods below, along with other important tips to keep ourselves and our immune systems healthy.

Which foods can help boost our immunity?

What we eat can play a role in minimizing inflammation and supporting a healthy immune system. It all starts with what you add to your grocery cart.

Fresh Produce

The produce department is usually the first destination when you walk into the grocery store. When heading to the produce department, think about what is in season. This is a great time to stock up on in season immunity boosting foods.

When a fruit or veggie is in season, it’s abundant and, not surprisingly, it’s available at a more affordable price. For example, summer is berry season, so that’s why strawberries and other berries are so much more affordable during the summer months.

Keep these longer-lasting fruits and veggies in mind too for a well-stocked kitchen.

Go beyond just the produce department.

It’s a myth to only shop the perimeter of the store. Keep your cabinets and pantry well stocked with canned foods, assorted pasta, and grains, herbs, and spices, for basic cooking.

Canned food is nutritious!

To ensure that foods are packed at their peak of freshness, most canning facilities are located within a few miles of the point of harvest. Fruit and vegetable canneries often can be seen from the fields where produce is harvested. Making them easy options to add more immunity boosting foods to your diet.

Don’t forget about frozen produce too.

Frozen can be just as healthy as fresh thanks to American inventor Clarence Frank Birdseye II, who invented the process of flash freezing. Flash freezing of fruits, vegetables, meats, and seafood preserve flavor, quality, and nutrients.

Birdseye discovered the key was freezing the food quickly, locking in foods nutritional value. Flash freezing forms small ice crystals which prevent the cell walls from bursting. Large ice crystals turn the food to mush.

What are some ways to incorporate these immunity boosting foods into your diet easily?

Onions

Onions are packed with immune-boosting nutrients like selenium, sulfur compounds, zinc, and vitamin C. Onions are available all year-round and make an affordable convenient option for developing flavors within recipes.

Spinach

Spinach and other dark leafy greens contain high levels of vitamin C, which not only packs a powerful antioxidant punch, it helps fight off infection and regenerate other antioxidants in the body, including vitamin E.

They also contain folate, another immune booster. Spinach is versatile and can be used in raw salads, cooked within a dish, and even blended into smoothies.

Turmeric (with black pepper)

There is a great deal of research investigating the role of turmeric for health, especially the curcumin compound. Absorption is enhanced when consumed with black pepper (due to the pepperin compound), so remember to pair them together for optimal absorption. Add turmeric to rice, soups, or roasted vegetables.

Soup

Soup is full of healthy ingredients that can also help reduce inflammation while the salt content helps your body retain water and maintain hydration. The typical base of any soup is mirepoix (onions, carrots, and celery) and can turn into a variety of soup creations.

Looking for immune-boosting soup recipes? Try one from Julie’s The Healing Soup Cookbook.

Canned Tomatoes

Canned tomato products, ranging from whole peeled tomatoes to tomato paste, are not only convenient and economical, they all provide the health benefits of fresh tomatoes.

In fact, in some cases, they are more concentrated sources of the nutrients found in fresh tomatoes, such as the antioxidant lycopene. Use canned tomato products in soup, create a sauce to top on pasta, or even into hummus.

Blueberries

Blueberries are a good source of Vitamin C. Vitamin C is necessary for the growth and development of tissues and promotes wound healing. Add to oatmeal, yogurt, or blend in a smoothie.

Citrus

Citrus is rich in ascorbic acid, also known as vitamin C, which has been used to boost immune systems for years. There is scientific evidence to back this up, including a study on vitamin C that confirmed it has antiviral and antibacterial properties.

Peppers

Believe it or not, red, green, yellow and orange bell peppers are all the same type of pepper but just at different stages of ripeness. Green peppers are unripe, red are fully ripe, with yellow and orange in between the two.

As the peppers age and ripen their taste. Bell peppers can be baked, roasted, or eaten raw, and they’re also a great snack alone or when paired with a dip.

Beans

Beans are an excellent source of protein, which plays an important role in building cells, including those of your immune system. Roast chickpeas for a snack, add beans to soup, or simply pair with rice.

Naturally, colorful foods contain immune-boosting properties. Make it a challenge to get at least three colors on your plate for every meal.

Other important tips and resources for keeping your immune system healthy.

Get moving.

Those who exercise regularly have shown to have lower incidences of both acute illness (like an infection) and chronic illness (like diabetes). Exercise contributes to general good health and therefore to a healthier immune system.

Physical activity may contribute by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job more efficiently.

Looking to move more as a family? In the Making Exercise a Family Affair episode of the Healthy Family Project, Lesley Daniels discusses the importance of exercising as a family.

Lesley shares tips on everything from fitting in exercise in your family’s daily routine, how to fit exercise in no matter the season and how to enjoy exercise as a family.

Get enough sleep.

Research shows that people who are not getting quality sleep or simply enough sleep are more prone to get sick after being exposed to a virus, such as the common cold. During sleep, your immune system releases proteins called cytokines. Certain cytokines increase production when fighting off an infection. Lack of sleep can cause a decrease in the production of these cells making it harder for your body to recover.

Prioritize better sleep hygiene by creating a relaxing nighttime routine. Turn off electronics at least a couple hours before bed.

Wash your hands.

May seem like a no brainer, but be more mindful of washing your hands throughout the day beyond after using the restroom or before preparing food. Wash hands every time after playing outside, using a tissue, running errands, etc. Your hands touch many surfaces throughout the day that can easily pick up germs.

Manage stress.

Long term stress can elevate cortisol levels, the steroid hormone that regulates a wide range of processes throughout the body, including metabolism and the immune response.

When cortisol levels are constantly elevated, it slows down the immune system to kick into gear to do its job to protect and fight against germs like viruses and bacteria.

Find a stress-reducing technique that works best for you. Try a meditation app like Headspace or Calm. Do a crossword puzzle or color. Find what works best for you.

Disclaimer: Before making any health or diet changes, please consult your doctor. The information shared as part of Food Rx is meant to be informative but not replace medical advice from your doctor.

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Helping Teenagers Cope with COVID-19

Dr Stephanie Smith — Fri, 27 Mar 2020 15:06:28 +0000

COVID-19 is affecting all of us. No matter where we live, what we do or who we are – we are all trying to make the best of this time. Information about how to keep senior citizens safe and elementary-aged kids occupied is dominating the internet. But what about our teenagers?

Adolescent Development: What They Need Right Now

As much as they’d like you to believe they are full-grown, mature and independent adults – teenagers are not any of these things. At least they don’t embody all of these traits at the same time. And that’s normal!

One of the most important tasks of development during adolescence is separating from family and becoming more engaged with peers. This process is often slow and can take many years, but it’s a good thing! It‘s what allows our kids to eventually find a partner, their own social support system, support themselves financially and create their own meaningful, independent lives. This doesn’t mean they will never come home or maintain close ties with family, but that they will become independent, thriving adults.

Keeping this developmental task in mind is important when hearing things like:

“Having to be cooped up with you [parents/caregivers] is the worst thing in the world!”

“I don’t care about COVID-19, I just want to see my friends!”

It’s OK. They don’t hate you. They’re just being normal teenagers who view their peer relationships as increasingly more important than family relationships. It’s a good thing!

The Unknown

None of us have a clear roadmap as to when life will get back to “normal.” This is a source of significant stress for many. But for teenagers this can be particularly unsettling.

“What will happen to my GPA this semester?”

“I’ve been studying all year for Advanced Placement exams to offset some of the costs of college, what’s happening with those?”

“I was counting on connecting with college scouts this baseball/track/soccer season to earn college scholarships. How are they going to see me when the season’s been cancelled?”

“Will colleges use this semester’s possibly poor grades and lack of extra-curriculars against me?”

“I was going to use video of me singing in the musical as part of my audition to college/summer camp/music school, now what?”

Of course, we as adults can conceptualize the fact that EVERYONE IN THE WORLD is being affected by COVID-19 in one way or another. But teenagers often can’t. And while we might not know the answers to all of their questions and worries, we can listen to them, understand their concerns, and offer some reassurance that allowances will certainly be made during this strange time. Every applicant is facing the same struggles – it will work out.

Grief over lost opportunities.

Senior prom. Your last high school band concert. The solo you won’t get to perform at the spring choir concert. Senior ditch day. The 8th grade dance. Graduation. Spring Break trip. The chance to be a captain on your soccer team. My heart aches for the events teenagers are missing. And their grief is very real.

Do your best to understand their feelings of grief and sadness. And just as with anyone who is grieving, the best thing we can do is listen and be a source of comfort. We can’t fix the problems right now and we don’t know what the future will bring. But we can say: “I hear you. I understand your sadness. And I love you.”

It’s a mood.

Possibly the most common of all teenager stereotypes: moodiness. And the moodiness is a very real thing for many teens during the best of times. Sadly, that moodiness can ramp up during times of stress. Sad and mopey one minute, excited and perky the next? Totally normal. Irritable and grouchy in the morning then funny and lighthearted in the afternoon? Normal as well.

Try to stay flexible and open as your teen bounces back and forth. Hopefully as we settle into our new routines in the coming weeks, you will notice their moods returning to normal, too.

When to be concerned.

The COVID-19 virus causes fever and cough, but it is indirectly causing psychological concerns as well. As caregivers we need to keep aware of our teenagers’ mental health status. Here are a few things to keep an eye out for:

Extreme moodiness and/or irritability (more than normal)
Extended tearfulness, withdrawing from the family, social isolation (not interacting with classmates/family/friends online)
Feelings of sustained hopelessness (“Why does it even matter what I do now, this is never going to change,” etc)

As caregivers, we should also be aware of the possibility of alcohol, tobacco and other drug use in our teenagers. Self-harm is also a risk during times of high stress. Know your home and the dangers that may be within it. Take precautions to keep your children safe by locking up the liquor, medications and guns in your home. And keep talking to them. Ask them about their mood, their worry and how they are spending their time.

If you have concerns about their (or your own) mental health, reach out to a health care professional in your area. Your primary care provider can give you a list of mental health resources nearby. School counselors are also a source of support as many are using online Platforms to reach students remotely. For immediate help, call the National Suicide Prevention Hotline at 800-273-8255, or 9-1-1.

The post Helping Teenagers Cope with COVID-19 appeared first on Healthy Family Project.

Resources to Survive Quarantine with Your Family

Trish James — Thu, 26 Mar 2020 19:54:10 +0000

Things today are hard. We won’t sugarcoat it – we’re in the same boat as you. Working from home while also trying to homeschool our kids, making 3 meals a day at home and spending little time outside. We’re all in close quarters and just trying to keep it together.

And that’s okay!

Some days we’ll feel like we’re finally hitting a good groove. Other days will be a complete mess. For some of us, we’re facing uncertain times with job loss, childcare issues or health concerns. We don’t have all the answers but we’re working to share as much helpful information as possible.

Please take a moment to follow us on Instagram if you aren’t already. We’re sharing helpful information daily to our Story.

Below, we’ve rounded up posts that we have that might be helpful to you during this time. Please reach out to us by commenting below or sending us a message on Facebook or Instagram if there’s additional content we can be providing to help you during this time.

Quick & Easy Dinner Ideas

Snack Ideas for Kids

Tips for a Well-Stocked Pantry & Fridge

Activities for Kids

Tips to Get Started with Cooking & Family Dinners

Health Topics

Gardening Tips

The post Resources to Survive Quarantine with Your Family appeared first on Healthy Family Project.

9 Diet Habits to Boost Your Immune System

Sally Kuzemchak, MS, RD — Thu, 19 Mar 2020 08:00:37 +0000

Rewarding your body with foods that will boost your immunity is never a bad thing. Remember, when we treat our bodies good, they treat us good in return. Registered dietitian Sally is here with helpful immune-boosting tips that your body will thank you for in the long haul, especially during flu season.

There’s a lot of hype right now about which foods have the power to knock out viruses or which supplements keep you one step ahead of germs.

The reality is, there is no one magic food you can eat or supplement you can take that can keep you healthy. And tried-and-true moves like getting enough sleep and having good handwashing practices are still top lines of defense against getting sick.

But how you and your family nourish yourselves every day does have an impact on your immune system.

Instead of focusing on specific foods or pills, adopt these nine daily habits that will help you stay at your best NOW–and all year long.

1. Include protein at every meal and snack

Protein-rich foods deliver amino acids to the body. Those are the building blocks to make proteins inside the body, like hormones, enzymes and antibodies.

Some protein foods also contain zinc, like beef and chickpeas, a mineral needed to make t-cells. It’s no wonder that not getting enough protein can weaken the immune system.

Are you worried your kids don’t get enough protein? Plenty of foods contain protein, and they all add up. Here are 20 sources (that aren’t meat).

2. Eat a fruit and/or vegetable

Produce is high in Vitamin C, which plenty of people pop in pill-form to stay healthy. The evidence is mixed on how much straight Vitamin C from a supplement helps.

The perk to getting it from foods (like strawberries, oranges, broccoli, and bell peppers) is that you’re also getting fiber and the disease-fighting compounds naturally found in plant foods.

Foods that are rich in vitamin C

Be sure to include yellow and orange-hued fruits and veggies too (like carrots, sweetpotatoes, and mango) which contain vitamin A, a nutrient that keeps tissues in the mouth, intestines, and respiratory tract healthy.

Foods that are rich in vitamin A

Carrots
Sweetpotatoes
Mango
Spinach
Sweet red peppers
Breakfast cereal (fortified with vitamin A)
Milk (with added vitamin A and D)
Ricotta cheese

3. Drink water throughout the day

Water helps carry nutrients throughout the body and is a major component of the lymph system, which transports white blood cells.

If your kids aren’t fans of plain water, add a splash of juice, serve sparkling water, or infuse with some fresh fruit (like thinly sliced oranges or a few sliced berries) to their glass. And offer water when they’re really parched, so they associate it with quenching their thirst.

4. Serve yogurt and other fermented foods

A lot of immune cells actually live in the gut, along with trillions of bacteria. Nourishing the gut with lots of “good” bacteria can create a healthier climate, with less room for “bad” bacteria.

Beyond yogurt, consider kefir, sauerkraut, miso, and kimchi. Check out these other probiotic-rich foods for a healthy gut.

5. Look beyond salt to season meals

There’s research around certain plant foods that are used to flavor foods, including turmeric, garlic, ginger, and oregano. Some may actually act as anti-microbials, others have potentially strong antioxidant potential (that means they help protect cells from damage).

So instead of reaching for the salt shaker to boost flavor, consider using your spice cabinet and pantry more for dried and fresh seasonings to get extra benefits.

Of course, don’t forget the importance of thoroughly washing your hands. Check out this post for other foods to help fight cold and flu season!

6. Include sources of healthy fats

A certain kind of healthy fat called omega-3 may play a role in keeping the immune system healthy. Bonus: These fats are also good for your heart and may help protect against certain kinds of cancer too.

You can get omega-3 fats from several different places. It’s present in fish like salmon, herring, and mackerel and also some plant foods like walnuts, flaxseed, chia seed, and canola oil.

7. Choose fewer ultra-processed foods

There’s nothing wrong with having chips, packaged cookies, or frozen chicken nuggets sometimes. But a diet that’s dominated by these “ultra-processed foods” is being found in research to have associations with higher risk for disease.

What’s the possible link? These foods tend to be higher in fat, salt, and sugar and lower in fiber. Food additives, chemicals in food packaging, and processing methods like high-temperature heating could also be contributing to health problems.

So there’s no shame in packaged foods (we all use them!) but be sure your family’s meals and snacks contain plenty of whole foods too.

8. Consider a probiotic

As dietitians, we typically say “food first” when it comes to getting needed nutrients. But if your family doesn’t eat a lot of fermented foods (like yogurt and kefir) or you’d like an extra layer of defense, consider a probiotic supplement.

By taking in extra good bacteria, you can help populate your gut with beneficial bugs that will help ward off the bad ones. Research is mixed on whether the supplements do bolster immunity. But probiotics have another possible perk: Helping day-to-day tummy troubles. My family started taking probiotics when the pandemic began, and we all agree that our digestive systems seem to be running more smoothly. So we’ve kept up the habit.

9. Get a multivitamin for picky eaters

It’s a fact that getting enough nutrients is a key part of staying healthy and fighting off illness and disease. But if you have an extremely picky eater who eats very few foods, they may not be getting what they need. Talk to your pediatrician or dietitian about supplementing with a multivitamin to fill in the gaps.

The post 9 Diet Habits to Boost Your Immune System appeared first on Healthy Family Project.

35 Healthy Pantry Staple Recipes

Amanda Keefer — Mon, 16 Mar 2020 16:32:01 +0000

A well-stocked pantry can be a game-changer when it comes to creating healthy meals when trips to the grocery store become limited. As the world is dealing with the COVID-19 pandemic, many families are finding themselves staying home and in need of easy recipes to make.

This list of healthy recipes is full of ideas made with pantry (and freezer) staples like pastas, canned tuna and beans, and frozen fruits and veggies.

Pasta, Rice & Grain Recipes

1. Lemon Chicken & Veggie Pasta

2. Cauliflower & Kale Pesto Pasta

3. Vegetable Mac & Cheese

4. Cranberry Quinoa Salad

5. Hearty Vegetable Tortellini Soup

6. Tofu Vegetable Fried Rice

7. Middle Eastern Broccoli & Dried Apricot Couscous Salad

8. Cheesy Eggplant & Tomato Penne

9. Italian Vegetable Wild Rice Salad

10. Vegetable & Lentil Soup

Canned Tuna, Salmon or Chicken Recipes

11. Avocado Tuna Sandwich

12. Chopped Chinese Chicken Salad

13. Quick & Easy Tuna Pasta Salad

14. Nutty Greek Yogurt Chicken Salad with Apples

15. Baked Salmon Cakes

16. Tuna Salad Stuffed Mini Pepper Boats

Canned Bean Recipes

17. Sweet Potato & Black Bean Quesadillas

18. Bean & Cheese Tostada

19. One-Pot Sausage Veggie Cassoulet

20. Chicken & White Bean Chili

21. Black Bean & Corn Salsa

22. One-Pot Vegetarian Enchilada Bowls

23. Southwest Black Bean Burgers

24. Cowboy Caviar

25. Black Bean Hummus

Frozen or Canned Fruit & Veggie Recipes

26. Banana, Blueberry & Mango Smoothie

27. Alphabet Vegetable Soup

28. Blueberry Avocado Smoothie

29. Strawberry Banana “Ice Cream”

30. Broiled Peaches with Greek Yogurt & Almonds

Dried Fruit & Nut Recipes

31. No-Bake Granola Bites

32. Peanut Butter-Drizzled Popcorn

33. Caveman Crunch Trail Mix

34. Nutty Apple Pancakes

35. English Muffin Topped with Basil, Raspberries & Cream Cheese

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Foods to Fight Flu & Cold Season

Katie Serbinski, MS, RD — Thu, 23 Jan 2020 21:31:18 +0000

Is cold and flu season taking down your family? Colds are common this time of year, but you don’t have to suffer long. Add these cold and flu-fighting foods to your diet to help reduce your symptoms and fight off illness sooner.

The arrival of colder weather often brings forth the need for tissues and trips to your family physician. You might feel extra tired, out of sorts, and frankly moving off the couch is enough exercise for the day.

What we fail to remember is that food provides an effective natural boost to both mood and health. Instead of blaming our lack of time or winter’s early darkness, prep yourself with strategies to fit in healthy eating when our bodies need it the most.

Here are a few foods to jumpstart your immune system and fight off any cold this winter.

Oranges and Citrus

Along with being an excellent source of vitamin C, oranges and other citrus contain antioxidants that help to support a healthy immune system. Try this Orange Chicken Stir-fry or these Citrus Shrimp Tacos for a tasty dinner.

Beans

Beans are packed with zinc, a nutrient that protects and supports our bodies against viruses. Cook them into a soup, like this Slow Cooker Minestrone Soup or mash for these Sweet Potato & Black Bean Quesadillas.

Garlic

Garlic has long been used for its medicinal properties and its immune boosting function can help shorten the length of cold symptoms. Add garlic to your chicken noodle soup or serve up these Garlic Roasted Potatoes.

Leafy Green Vegetables

Leafy greens contain many essential nutrients your body needs to support a healthy immune system, including vitamins A, K and C. Blend them into a smoothie, stir into a soup or toss together a healthy salad.

Water

All our cells need water to function properly and to transport nutrients so staying hydrated is an extra way to help your body fight off the flu as efficiently as possible. Check out these 5 Fruit-Flavored Water Ideas to stay hydrated.

Red Meat

Red meat, such as beef, is rich in glutamine, an amino acid that supports your body’s ability to fight off infection faster. Check out one of these recipes tonight: Italian Beef Skillet, Gluten-Free Italian Meatloaf Muffins or Kid-Friendly Beef Bolognese.

Honey

Due to its high content of antimicrobial compounds, honey has potent antibacterial effects and evidence suggests that honey can stimulate the immune system. Studies also show that honey can help supress coughs. Remember, honey should not be given to children under 12 months of age.

Ginger

Know for reducing nausea, ginger can also help ease inflamation. Fresh ginger can be added to meals or drinks, or you can grab ginger tea or ginger ale at the store. Just be sure what you grab is made with real ginger or ginger extract for the benefits.

Elderberry

This holistic option had really sprung up in recent years. Elderberry is full of antioxidants called anthocyanins, which helps clear the body of free radicals can can damage cells.

Turmeric

A potent anti-inflammatory, turmeric has also been shown to boost immune cell activity and enhance antibody responses. Sprinkle into a smoothie, soup or on veggies.

Dark Tart Cherries

High in antioxidants, dark tart cherries have been linked to a reduced risk of upper respiratory tract sypmtoms. They also contain natual melatonin, helping aid sleep. While cherries aren’t in season during cold and flu season, you can find them in the freezer section. Add them to oatmeal or blend into a smoothie.

Walnuts

Walnuts contain several nutrients that support the immune system, including vitamin E, vitamin B6, copper and folate. They also have anti-inflammatory benefits. Add crunch to muffins, top off a salad or use in a trail mix.

Soup

There’s nothing like a bowl of chicken noodle soup when you’re sick. Here’s why: The warm soup helps move mucus through your nose and throat to relieve congestion. Soup full of healthy ingredients can also help reduce inflammation while the salt content helps your body retain water and maintain hydration.

Yogurt

Full of probitoics, yogurt can help keep your gut healthy and reduce inflammation to help alleviate cold symptoms. Avoid yogurt with tons of added sugar. Opt for unsweetened versions and lightly sweeten with honey and fresh fruit for a yummy parfait.

Carrots

Beta-carotene in carrots converts into vitamin A, which is key for keeping mucous membranes healthy. Serve raw, steamed, roasted, mashed or added to soups for a healthy boost!

Red Bell Peppers

Did you know red bell peppers have twice the amount of vitamin C as oranges? Sliced them up for snacking or make these Turkey & Kale Quinoa Stuffed Peppers for dinner!

Luckily there are ways to boost your mood and health during the long winter months. Don’t dread the fresh snow. Instead, embrace the cold and refuel yourself and your family with the right foods!

Simply knowing you are taking care of yourself can boost your health. Plus, when you eat a healthy diet, your body reaps the benefits.

The post Foods to Fight Flu & Cold Season appeared first on Healthy Family Project.

Chicken Zoodle Soup

Amanda Keefer — Wed, 03 Jul 2019 08:00:12 +0000

Classic chicken noodle soup gets a veggie-packed makeover with zucchini noodles (zoodles)! Make a batch of this Chicken Zoodle Soup for a delicious lunch or dinner idea to change things up. Want to take this soup for lunch? Grab a thermos and fill it up for a nice warm lunch.

Our family loves a good ole bowl of chicken noodle soup a few times of year. We had a decent sized zucchini growing in the garden so I was inspired. If you haven’t had zoodles before you are missing out. They are surprisingly good and actually swap out in many recipes easily. The soup recipe is very simple too with just a few ingredients and little prep time. We love this recipe for dinner but will even pack it for lunch the next day. If you or the kids don’t have access to a microwave for reheating, just pack it up in a thermos. For best results, prep your thermos by adding boiling water to it while you heat the leftover. Then, dump out the water and add the soup. This will help keep the soup warm until lunchtime.

Nutrition Tip: A cup of zucchini has all the vitamin C a young child needs in a day. It’s also a good source of vitamin K, which helps with proper blood clotting.

When kiddos are feeling under the weather, there’s nothing like a comforting bowl of chicken noodle soup to make them feel better.

This recipe replaces the noodles with zucchini noodles for an extra dose of Vitamin C. Plus it’s filled with Pero Family Farms® Snipped Green Beans and RealSweet® sweet onions for a satisfying veggie meal that warms and fills you up.

Key Ingredients for this Chicken Zoodle Soup

Chicken– Chicken is a great source of protein and has many properties that can help your immune system, so great when anyone if feeling under the weather.

Carrots– What is chicken noodle soup without the carrots? Carrots are loaded with many minerals and vitamins and add a little sweetness to many recipes.

Onion– onions add so much flavor to most recipes and help make a delicious broth. Onions are high in Vitamin C and fiber.

Green Beans– we love green beans in our family so we incorporated them into this soup for some extra vegetables.

Zoodles- You can use packaged zoodles or if you have a spiralizer or vegetable peeler, you can make your own. Zucchini is high in fiber, essential Vitamins, and can even help strengthen teeth and bones.

How to make this Chicken Zoodle Soup

First start by heating the oil in large stockpot over medium heat. Then add the chicken and season with salt and pepper, to taste. Cook for a few minutes until the chicken is no longer pink. Remove from pot and set aside.

Next add the carrots, garlic, onions and green beans to the pot. Cook 3-4 minutes, stirring occasionally, until tender. Then add the stock, 2 cups water and Italian seasoning.

Bring to a boil, add chicken and zucchini. Reduce heat to a simmer and cook 3-5 minutes, or until zucchini is tender. Serve hot or pack in thermos for lunch!

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Commonly Asked Questions About Our Chicken Zoodle Soup

Q: What makes the “noodles” in Chicken Zoodle Soup?
A: Zoodles are spiralized zucchini noodles used as a low-carb alternative to pasta.

Q: How long does it take to make Chicken Zoodle Soup?
A: The total time to make this soup is 25 minutes.

Q: Is Chicken Zoodle Soup keto-friendly?
A: Yes, this soup is low in carbs and can fit into a keto diet.

Q: What vegetables are in Chicken Zoodle Soup?
A: The soup contains zucchini (as zoodles), carrots, onions, and green beans. It’s low carb chicken noodle soup if you will.

Q: How many servings does this Chicken Zoodle Soup recipe make?
A: This recipe makes 8 servings.

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Chicken Zoodle Soup

Classic chicken noodle soup gets a veggie-packed makeover with zucchini noodles (zoodles)!

Course Lunchbox Ideas

Keyword chicken soup, Power Your Lunchbox, soup, zoodles

Prep Time 10

Cook Time 15

Total Time 25

Servings servings

Calories 111kcal

Author Amber Gray

Equipment

Ingredients

1 tablespoon olive oil
1 pound boneless skinless chicken breast cubed
2 carrots peeled, chopped
2 cloves garlic minced
1 small RealSweet® sweet onion chopped
1 cup chopped Pero Family Farms® Snipped Green Beans
4 cups low-sodium chicken stock
1/2 teaspoon Italian seasoning
1 pound Pero Family Farms® Organic Zucchini Veggie Spirals or homemade

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Instructions

Heat oil in large stockpot over medium heat. Add chicken and season with salt and pepper, to taste. Cook 3-4 minutes, or until chicken is cooked through. Remove from pot and set aside.
Add carrots, garlic, onions and green beans to pot. Cook 3-4 minutes, stirring occasionally, until tender. Add stock, 2 cups water and Italian seasoning. Bring to a boil, add chicken and zucchini. Reduce heat to a simmer and cook 3-5 minutes, or until zucchini is tender.

Nutrition

More Recipes to Try:

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