Did you know only 10 percent of American adults and children eat the recommended servings of fruits and vegetables each day? This means many families are missing out on the health benefits that fruits and vegetables provide, such as a lowered risk for heart disease and some types of cancer. By serving family meals that showcase a variety of ingredients from all five food groups, you will help your family meet their daily recommended servings and encourage lifelong healthy eating patterns.

Did you know only 10 percent of American adults and children eat the recommended servings of fruits and vegetables each day? This means many families are missing out on the health benefits that fruits and vegetables provide, such as a lowered risk for heart disease and some types of cancer. By serving family meals that showcase a variety of ingredients from all five food groups, you will help your family meet their daily recommended servings and encourage lifelong healthy eating patterns.


Serve a balanced meal of Carrot Salad with California Dried Plums, Baked Chicken and Ziti and Pineapple Berry Smoothies. For the rest of the week, enjoy more autumn produce with Butternut Squash and Red Pepper Casserole, Pear and Gorgonzola Salad, Creamy Banana Walnut Oatmeal and Gingery Salmon with Cucumber and Radish Salad.


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"Family Meals Matter" features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California’s nutrition philosophy. For more information, nutrition tools and additional family meal recipes, please visit our new website, HealthyEating.org. Healthy Eating Made Easier.


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SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)


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CARROT SALAD WITH CALIFORNIA DRIED PLUMS


http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/70868.aspx


Total preparation time: less than 15 minutes


Actual cooking time: less than 15 minutes


Number of servings: 6


2 pounds thin carrots, peeled


\ cup freshly squeezed lemon juice


2 tablespoons olive oil


{ teaspoon hot paprika


\ teaspoon cinnamon


\ teaspoon ground cumin


\ teaspoon salt


1 cup pitted California dried plums


3 tablespoons chopped cilantro


2 tablespoons toasted sesame seed


Preparation:


Cut carrots into 1-inch pieces on diagonal. Drop carrots into boiling, salted water. Cook carrots 5 minutes after they return to the boil or until tender but not mushy. Drain. In large bowl, whisk together lemon juice, oil, paprika, cinnamon, cumin and salt. Add carrots, dried plums and cilantro. Mix together gently. Mound in serving bowl or on 6 individual plates; sprinkle with sesame seeds.


Source: Ketchum Food Center for California Dried Plum Board


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BAKED CHICKEN AND ZITI


http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/23940.aspx


Total preparation time: 1 hour


Actual cooking time:15 to 30 minutes


Number of servings: 4


{ pound chicken


{ onion


2 garlic cloves, minced


1 28-ounce can crushed tomatoes


1 teaspoon Italian herb seasoning


\ teaspoon black pepper


2 cups ziti or penne


2/3 cup fat-free ricotta cheese


1/3 cup or more of fat-free shredded cheese (Mozzarella or cheddar)


Preparation:


Spray a large nonstick skillet with nonstick cooking spray; heat. Add the chicken and cook, turning as needed until brown,5-6 minutes, transfer to a plate.


Preheat oven to 375 F.


Spray skillet with more cooking spray. Add the onion and garlic; cook, stirring as needed, until softened, about 5 minute. Add the tomatoes, Italian seasoning and pepper; bring to boil. Reduce the heat and simmer, uncovered, stirring as needed, until the mixture is thickened slightly, 8-10 minutes.


Meanwhile, cook the ziti, drain and mix with ricotta cheese.


Pour half of the tomato mixture into a 13x9 baking pan, layer with the ziti mixture, the chicken and the remaining tomato mixture. Sprinkle with cheese. Bake until hot and bubbly about 15-20 minutes.


Source: WW Simply the Best


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PINEAPPLE BERRY SMOOTHIE


http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/53040.aspx


Total preparation time: less than 15 minutes


Actual cooking time: No cooking required


Number of servings: 4


1 can (20 ounces) crushed pineapple, undrained


1 cup fat-free vanilla yogurt


1 medium, ripe banana, quartered


1 cup pineapple juice


{ cup fresh-frozen strawberries or raspberries


{ cup ice cubes


Preparation:


Combine crushed pineapple, yogurt, banana, pineapple juice, strawberries and ice cubes in blender or food processor container. Cover; blend until smooth. Garnish with strawberry and banana slice, if desired.


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OTHER FEATURED RECIPES


Butternut Squash and Red Pepper Casserole


http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/35947.aspx


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Pear and Gorgonzola Salad


http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/8150.aspx


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Creamy Banana Walnut Oatmeal


http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/14219.aspx


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Gingery Salmon with Cucumber and Radish Salad


http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/32232.aspx


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Summary: Showcase a wide variety of fruits and vegetables with other food group foods to encourage lifelong healthy eating patterns.


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"Family Meals Matter" features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California’s nutrition philosophy. For more information, nutrition tools and additional family meal recipes, visit healthyeating.org.


Distributed by MCT Information Services