The key, according to several farm families I connected with about food for the field, is planning menu ideas, preparing ahead, good communication between the field team and home team as well as flexibility and a sense of humour. They also shared some specific strategies that I’ve combined with general healthy eating principles for ideas that will help field workers eat well and reduce the risk of fatigue, energy crashes, overeating, constipation and lack of concentration.

• Prepare snacks or light meals so those on the field can eat every three hours to keep blood sugar stable and prevent energy crashes.
• Make snacks that combine two or more food groups. For example, yogurt with granola and fruit; crackers and cheese; wraps or pitas with cheese, hummus or nut butter; cheese and fruit; fruit and peanut butter.
• Replace sleep-inducing foods like chips, pretzels, candy or chocolate bars with more protein-rich snacks that provide long-lasting energy. Consider nuts, low-sugar energy or granola bars, hard-boiled eggs, hummus, peanut butter and crackers, or low-sodium jerky.
• Include snacks that will keep the driver busy, like popcorn, sunflower seeds, trail mix, dried fruit, almonds, pistachios or roasted chickpeas.
• Ensure fibre is part of the daily menu by choosing whole grains, pulses, oats, flaxseed, bran, fruits, veggies, applesauce, nuts and seeds whenever possible.
• Add plenty of finger foods to the menu. Sandwiches, homemade pizza slices, quesadillas, cut veggies, fruit, pickles, granola bars, energy balls, muffins and cookies are favourites. Just remember to send along a package of handi-wipes or store a package on each tractor.
• When serving meals, focus on those that require only one utensil to eat. Think stews, soups, casseroles, Crock-Pot meals, baked pasta, meatballs, meat loaf, quiche, etc. If anything requires cutting, it’s best to do it at home.
• Send along plenty of liquids. Dehydration can lead to fatigue and impaired performance. As much as possible, choose water, fruit-infused water, soda water, soda water with juice or herbal tea (hot or iced) instead of pop, energy or sweetened beverages.
• Prepare and freeze as many snacks and freezer meals ahead of time as possible. Homemade muffins, granola bars, cookies, soups, stews, cooked whole grains (quinoa, rice, barley, etc.), casseroles, lasagna, hamburger patties, meatballs, quiche, taquitos, burritos, etc. are excellent for freezing ahead.
• Keep sandwiches interesting by switching the toppings (see the chickpea salad below), changing the type of bread (pita, sourdough, wraps, flatbread) or adding new ingredients (roasted veggies, fresh herbs, a new cheese).

Finally, don’t forget to enter every Supper in the Field contest that you hear about as often as you can!

Chickpea Salad Sandwich or Wrap

Replace tuna or egg salad sandwiches with this tasty chickpea filling that’s equally good in wraps and pitas or on top of crackers, crispbread or leafy greens.

• 1 (15-oz./425-gram) can chickpeas, drained and rinsed
• 2 stalks celery, finely chopped
• 3 green onions, thinly sliced
• 1/4 c. finely chopped dill pickle
• 1/4 c. finely chopped red bell pepper
• 3 tbsp. mayonnaise
• 1 clove garlic, minced
• 1-1/2 tsp. yellow mustard
• 2 tsp. minced fresh dill (optional)
• 1-1/2 to 3 tsp. fresh lemon juice, to taste
• 1/4 tsp. fine sea salt, or to taste
• Freshly ground black pepper

In a large bowl, mash the chickpeas with a potato masher until flaked in texture. Stir in the celery, green onions, pickles, bell peppers, mayonnaise, and garlic until combined.

Now, stir in the mustard and dill, and season with the lemon juice, salt, and pepper, adjusting the quantities to taste.

Recipe Source: Angela Liddon, Oh She Glows

Crunchy Oats & Honey Bars

A nut-free, gluten-free crunchy oat and honey bar. Makes 27 bars that can be stored in the freezer. To ensure this recipe is gluten free, buy oats rolled in a gluten-free factory (the oat package will state if it is gluten free).

• 2 c. large-flake oats
• 1/4 c. oat flour (or grind 1/4 c. regular oats in food processor)
• 1/4 c. ground flaxseeds
• 1/2 c. quinoa puffs
• 3/4 c. brown rice cereal
• 1 tsp. vanilla extract
• 2 egg whites
• 2 tbsp. packed brown sugar
• 1/3 c. honey
• 1/4 c. canola oil

Toast oats by spreading on large baking sheet and baking at 325 F for 10 to 15 minutes. Line 9×13 pan with parchment paper.

In large bowl, combine oats, oat flour, flaxseeds, quinoa puffs and brown rice cereal.

In small bowl, lightly beat egg whites. Mix in vanilla, sugar, honey and oil.

Pour wet ingredients into dry and mix well. Transfer to prepared pan and press down firmly into an even layer.

Bake for 25 to 30 minutes or until light golden brown on top. Bake slightly longer for crispier bars.

Cool in pan for 15 minutes, then use parchment paper to lift bars onto cutting board. Cool completely, then cut into 27 bars (3×9).

Store in an airtight container or freeze if keeping more than seven days.

Recipe Source: www.gettystewart.com

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Unfortunately, it can also lead to overeating, weight gain, fatigue and chronic health concerns. To avoid these potential dangers and maximize the benefits of snacking it’s important to think about snacking as part of your overall healthy eating strategy.

Healthy snacking means choosing snacks made from nutrient-rich, minimally processed foods; the same foods we base our meals around. These include vegetables, fruits, whole grains, beans and nuts and avoid chips, candies, chocolate bars, soda, packaged baked goods and other processed foods that have low nutritional value and are high in sugar, salt, unhealthy fats and refined carbohydrates. It’s fun to eat these foods on special occasions, but it’s best to consider them as occasional treats rather than daily snack foods.

On a daily basis, we should be mindful of our snacking and look for nutrient-rich foods that will meet our cravings for something sweet, savoury, smooth, creamy, crispy, crunchy or chocolaty. Here are some ideas to consider followed by some tasty recipes to try.

Veggies and dip

When veggies are cut and ready to munch on, they’re an easy snack for the entire family. Offer them with a healthy, protein-rich dip to ensure long-lasting energy. Some dip ideas include hummus, Greek yogurt herb dip, tzatziki, white bean dip, ricotta cheese dip, etc.

Fruit and cheese or nut butter

Fruit is another easy snacking staple. And, just like veggies, they provide more long-lasting energy when paired with nut butter, cheese, cottage cheese, yogurt or oatmeal. The chocolate avocado pudding below doubles as a great dip for fruit.

Popcorn

Did you know two cups of popcorn is a serving of whole grain? Of course, the key to keeping it healthy is not to drown it in butter and salt, instead try low-salt seasonings or nutritional yeast flakes to flavour your popcorn.

Nuts and seeds

Nuts and seeds (pumpkin, sunflower, chia, flax, hemp) are super filling and are a good source of protein, vitamins, minerals, fat and fibre. They’re a nutritious addition or side to other foods (e.g. add flax or hemp to fruit smoothies). But, because they are high in calories, it’s important to watch portion size and stick to a small handful. Try the seedy chocolate energy bites below.

Eggs

Eggs are an excellent, inexpensive source of high-quality protein and nutrients. They’re also very filling and go very nicely with whole grain breads and veggies.

Pulses

Pulses such as chickpeas, lentils, beans, and peas are packed with protein, fibre, antioxidants, B vitamins, and iron. They are also very affordable and super filling. Their new-found popularity means there are tons of new recipes for using beans in dips, smoothies, baking, quesadillas and wraps. The roasted chickpea recipe below is perfect for satisfying any crunchy, salty cravings.

Whole grains and oats

Oats and whole grains provide fibre, nutrients and long-lasting energy. Whole grain crackers, wraps and breads are good when combined with protein sources like tuna, nut butter, bean dip and cheese. Look for bread, crackers or granola bars where the first ingredient is a whole grain and the fibre content is at least two grams per serving for bread and crackers and five grams per serving for granola bars. Ideally, sugar and sodium amounts should be low too.

Home-baked goods

Home-baked treats are typically smaller and healthier than commercial alternatives. They can be made even healthier by using whole grain flour and oats, reducing sugar, reducing fat and adding nutrient-rich ingredients like flax, wheat germ, bran, hemp hearts, apple sauce, etc.

Water, lemon water or herbal tea

Staying hydrated can go a long way to keeping hunger pangs at bay. Clear, refreshing water without any additives is best. However, if plain water doesn’t cut it, try adding citrus, berries, mint, cucumbers or herbal teas to your water. Soda, fruit beverages, fancy coffees, shakes, alcohol and even 100 per cent fruit juice can add a lot of calories to your day, often with very little nutritional benefit.

Here are some of my family’s favourite healthy snack recipes. All can be found at my website: gettystewart.com.

Avocado Chocolate Pudding or Chocolate Dip

• 2 ripe avocados
• 1/4 c. cocoa powder
• 1 tsp. vanilla
• 1/4 c. maple syrup or sweetener of choice
• (honey, brown sugar, agave, date syrup, etc.)
• 1 overripe banana, chopped
• 1/3- 1/2 c. water

Cut avocados in half lengthwise, remove pit and scoop out all flesh. Place in food processor or deep bowl if using immersion blender.

Add cocoa powder, vanilla, maple syrup, banana and smallest amount of water.

Purée until smooth adding water as needed to reach desired consistency.

Taste and adjust sweetness as desired.

Transfer into serving bowl or individual ramekins. Chill for 30 minutes before serving.

To store, cover well and refrigerate for up to two days.

Can be used as frozen treats (fudgsicles) as well.

Makes two cups.

Oven-Roasted Chickpeas

• 2 c. cooked, drained chickpeas (540-ml/19-oz. can)
• 1/2 tbsp. canola oil
• 1/2 tsp. Cajun seasoning

Preheat oven to 400 F (204 C).

Drain and rinse chickpeas well to remove as much sodium as possible.

Remove surface moisture by placing peas on clean cloth and rubbing gently. Remove any loose skins.

Toss chickpeas with canola oil to ensure a light, even coat.

Spread chickpeas on a large, rimmed baking sheet being sure not to crowd them.

Place in oven and bake for 30 minutes.

Stir chickpeas, continue to bake for 5 to 10 minutes. Watch carefully to avoid burning.

To test doneness, remove a chickpea, cool and taste. If it’s soft in the middle, return to oven until crunchy all the way through. Watch carefully, it happens quickly in the last few minutes of baking.

Remove from oven and allow to cool.

To store, cool completely then seal in an airtight jar. Store for up to two weeks.

If chickpeas lose their crispiness, bake for 5 minutes at 400 F.

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I zipped into the living room with my toothbrush still in hand, wanting to hear more.

We at the NDSU Extension Service launched “The Family Table” a year ago to encourage families to eat together more often, so my ears “perk” when I hear anything about it.

I have been waiting for more research to be published on the long-term benefits of family mealtimes. Many short-term studies have been published, but the new study followed children from infancy to age 10.

I was a little surprised at the national newscasters saying, “Of course, kids who eat with their families are healthier.” We certainly hope that is the case, but without actual published peer-reviewed research, we can’t make pronouncements about the health benefits of anything.

In the field of nutrition and child development, “guessing” about health benefits is not sound advice.

As part of the Quebec Longitudinal Study of Child Development, researchers tracked hundreds of children from the age of five months to age 10. Children who ate with their families more often had better communication and social skills and were less likely to be aggressive toward others. They also were more physically fit, ate less fast food and drank fewer soft drinks.

Eating more healthful meals and getting more physical activity can help children and adults maintain a healthful weight, too.

The researchers said that family meals could be promoted as advantageous, as we have been using earlier research to promote family mealtimes.

Our 2018 theme is “We’re cookin’ now!” and we will feature more skill-based information that can help anyone who has a kitchen and eats food. (Yes, that’s you.)

Visit “The Family Table” on the NDSU website to learn more. Eat, connect and savour at the family table. Join the challenges and sign up for an electronic newsletter with recipes and tips. Follow the program on Facebook for more tips, meal plans and ideas for getting conversations going during family meals.

Here are some tips to help make eating as a family a reality.

Figure out which days (and meals) work best for your family to eat together each week. Try for at least three meals per week, and preferably more. Nothing going on Monday night? Eat dinner as a family. Basketball game Thursday evening? Eat breakfast together before work and school. Communicate with all family members so everyone is in the loop.

Use the available public recommendations as a guide to healthy eating. Most say about half of your plate should be fruits and vegetables and half of your plate should be grains and proteins (one-fourth of each). Don’t forget to incorporate a serving of dairy or other calcium-rich food. Aim for whole grains and low-fat or fat-free dairy products.

Plan your meals. Find a day that works for you to sit down and plan meals for the entire week. Choose recipes that contain similar fresh foods. For example, if you are making a pasta recipe that contains spinach, find other recipes that use spinach or serve a spinach salad one day. This eliminates waste of fresh produce, which also saves money.

Serve fruit as a dessert for your family meal. Because fruits contain natural sugars, they satisfy the sweet tooth. Try healthful options such as fruit smoothies and yogurt parfaits. Allow your children to help or make their own, which turns dessert into a fun family activity.

Take chances. Don’t be afraid that your kids won’t like what you make. Children and adolescents want their parents to serve healthful meals, according to researchers studying family mealtimes. Now is the time to try something new and get feedback during your meal together.

Have fun. Family meals aren’t supposed to be stressful. They are meant to be an opportunity for family bonding, interaction and growth. Enjoy your time together.

Here’s a one-dish meal that is tasty topped with cheese, with a side of cornbread. Beans are rich in fibre, protein, folate and other vitamins. You can freeze the leftovers for a quick meal on another night or make loaded baked potatoes topped with chili and shredded cheese within a few days.

Hearty spicy bean chili

• 2 (15-oz.) cans black beans, drained and rinsed
• 2 (15-oz.) cans kidney beans, drained and rinsed
• 2 (15-oz.) cans butter beans, drained and rinsed
• 1 (15-oz.) can diced tomatoes
• 1 (6-oz.) can tomato paste
• 1 (1.25-oz.) packet reduced-sodium chili seasoning
• 1 tbsp. oil
• 2 cloves garlic, minced
• 1 medium yellow onion, minced
• 1 small jalapeno, seeds removed and diced (optional)
• 2 tsp. vegetable bouillon plus 2 c. water

Drain and rinse beans. Set aside. Heat oil in large pan. Add diced yellow onion, jalapeno and garlic, then sauté until the onion turns clear. Boil 2 cups of water on the stove or in the microwave. Once boiling, add 2 teaspoons of the vegetable bouillon until completely dissolved. Combine all can ingredients into a large slow cooker followed by the onion, garlic and jalapeno mixture, and then the broth. Add in the chili seasoning and mix well. Leave slow cooker on high for approximately 45 minutes or until chili reaches a desirable temperature.

Makes 15 servings. Each serving has 200 calories, 2.5 grams (g) fat, 11 g protein, 36 g carbohydrate, 10 g fibre and 390 milligrams sodium.

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But vague, large-scale goals like these often lead to disappointing results with only 58 per cent of people sticking to them by end of January, according to a 2017 survey.

To be more successful, psychologists like Dr. John Norcross of Scranton University recommend you set specific, realistic goals with concrete action steps and either declare those goals to others or write them down. He also cautions that you should be prepared for minor slips and setbacks and not to let them derail you. Successful resolvers have the confidence to stick to their goals and resume working on them when temporarily sidetracked.

Keep these recommendations in mind when it comes to setting goals for eating and living healthier. Set yourself up for long-term success. Avoid unrealistic targets, fad diets, cleansing, fasting or detoxing schemes, diets that avoid entire food groups or that rely on “superfoods” or an array of special supplements. Focus on small, incremental steps that you can incorporate into your everyday routine. Start wherever you are today with confidence and determination.

Here are some specific action steps to implement some of the healthy eating recommendations from leading chronic disease organizations in Canada. Remember, be realistic — pick and choose only a few suggestions from the list. Write them on your fridge, calendar or meal planner and work on them until they’ve become a habit. As you successfully incorporate one item into your daily routine, add another. Building on small successes will be much more rewarding than planning too much at one time.

Here are a few important points to keep in mind.

Eat more vegetables and fruits

• Eat one additional serving of fruits and vegetables every day.
• Have a serving of fruit every breakfast. If you don’t eat breakfast, that’s a good challenge in itself; start every day by having a piece of fruit and work up to having three food groups at breakfast.
• Pack a fruit or veggie snack whenever you’re in the car for more than one hour.
• Bring a salad, vegetable platter or fruit dessert to potlucks or parties.
• Fill half your dinner plate with vegetables every day.
• Taste a new fruit or vegetable once a month.
• Add fresh or frozen spinach, kale or dark greens to soups, stews or casseroles.
• Choose dark-green lettuce or leafy greens instead of iceberg lettuce.
• Prepare and cut fresh veggies so they’re always easily accessible for snacking.

Eat more whole grains and high-fibre foods

• Choose whole grain breads, pitas or tortillas for sandwiches, wraps and quesadillas. If 100 per cent whole grain is too much, start with 60 per cent whole wheat.
• Use whole wheat flour, oats, wheat germ and bran in baking recipes. In most baking recipes, you can substitute half of the white flour with whole wheat flour without changing anything else.
• Eat a bowl of air-popped popcorn as a snack instead of chips or crackers.
• Make a new recipe using oats every month (overnight oats, hot oatmeal, pancakes, granola, oat bread, oat snacks, etc.).
• Try a new whole grain recipe at least once a month. Try quinoa, buckwheat, wheat berries, hulled barley, amaranth, wild rice, brown rice, whole wheat pasta, millet, etc.
• Pick breakfast cereals made with whole grain, bran or oats and that are high in fibre. The first ingredient listed should be a whole grain.
• Check the “% Daily Value” on nutrition fact labels and choose whole grain foods (crackers, cereal, baked goods, granola bars, bread) with 15 per cent of fibre per serving.
• Add nuts (walnuts, almonds, pistachios) and seeds (sunflower, pumpkin, flax, hemp, or chia) in baking, on top of salads or as the basis of snacks.

Choose a variety of lean protein sources

• Eat one high-protein, vegetarian meal per week. If this is too much for your family, try once a month, if you’re already doing this add a second or third meal per week. Try lentil or bean soup, three-bean chili, frittata, quiche, chickpea curry, pasta and beans, etc.
• Eat fish once a week (especially salmon, tuna, mackerel, herring, halibut).
• Add beans, peas and lentils to salads, soups and main entrees.
• Try a new pulse recipe once a month. Look for black beans, kidney beans, pinto beans, adzuki beans, mung beans, broad beans, red lentils, green lentils, split peas, chickpeas, etc.
• Eat eggs more often. One whole egg a day does not increase the risk of heart disease or stroke. If you have diabetes limit whole eggs to four per week.
• Limit the size of meat portions to the size of a deck of cards or the palm of your hand; that’s roughly equal to 75 grams or three ounces.
• Make a meal using tofu or tempeh once a month.

Reduce sugar, salt and overly processed foods

• Cook one additional meal from scratch per week. Avoid using packaged sauces, soups or mixes.
• Reduce the number of meals you eat out per month by one or two. Fast-food and high-end restaurant food typically has more salt, sugar and fat than home-cooked meals.
• Make a habit of reading the “% Daily Value” on the nutrition facts label and choose foods with five per cent or less of sodium, trans fats and saturated fats.
• Switch to water or milk instead of pop, fruit beverages, Kool-Aid or juice. If this is a real challenge, take small steps by choosing water or milk every other time, once a day or whatever target works for you.
• Buy additional fresh, frozen or canned fruit for snacking instead of buying chips, cookies or packaged snack food.
• Make homemade muffins, cookies and granola bars (using oats and whole grains when possible) to replace store-bought baked goods, packaged cookies or granola bars. Home-baked goods usually contain less sugar, fat, salt and preservatives, use better-quality ingredients and come in better portion sizes.
• Reduce sugar in baking recipes. In most recipes, you can use one-third less sugar without any other modifications.
• Use herbs, low-salt spice blends and citrus to flavour food instead of salt.
• Replace bottled salad dressings with homemade dressings and vinaigrettes.
• Make sandwiches with oven-roasted chicken, beef, pork, tuna, salmon, eggs or nut butters instead of processed deli meats.
• Prepare homemade freezer meals and snacks to have on hand for busy days.
• Make a weekly meal plan and buy groceries accordingly. This helps avoid impulse buying and lets you plan healthy meals and snacks.

Choose and use fats wisely

• Grill, steam and bake food instead of deep-frying.
• Use soft margarine or canola or olive oil instead of hard margarine.
• Choose canola or olive oil instead of corn oil or vegetable oil.
• Choose eggs with omega-3 fatty acids.

Adopting several small changes and incorporating them into daily routines will go a long way to helping you achieve your goal to eat and live healthier in 2018.

I’m looking forward to joining you on that journey and providing more recipes and tips throughout the year.

The post One day at a time appeared first on Manitoba Co-operator.

The national 2015 Tracking Nutrition Trends survey which asks Canadians questions about their dietary habits shows many of us appear to have just stopped trying, with 35 per cent saying they’re actually making less of an effort to improve their eating habits than they were a couple of years ago.

Are we giving up? It’s a worrisome trend, say dietitians, who see it rooted in too many of us trying to do too much per minute. Meal planning, grocery shopping, cooking at home drops off our to-do lists.

“People do report just being increasingly more busy,” says Gina Sunderland, a registered dietitian in private practice in Winnipeg and spokesperson for Dietitians of Canada.

“People are putting more of an emphasis on their busy-ness versus an emphasis on their overall health.”

Compounding the problem, of course, is a food system that races alongside us. It’s so easy to eat poorly, with cheap, fast, no-effort food always within reach.

At the other end of the spectrum, of course, are those living not hectic, but isolated lives. Long winters spent indoors, engaged in sedentary activities, is not a recipe for living well, let alone eating well.

That brings us to the theme of March 2016’s Nutrition Month. This year its focus is on trying to make just small changes to our eating habits. Dietitians of Canada, which has mounted the campaign every year since 1981 has dubbed this year’s to ‘Take a 100-Meal Journey.’

We generally eat about 100 meals a month, said Sunderland. If you can make one small change in that period, you’re on your way to developing a new, healthier eating habit. Those changes could be anything from reducing your portion size, to drinking a glass of milk instead of a sugary drink. The point is, to do something doable, and tell others you’re doing it. You’re more likely to stick with it then.

Little steps to eating better is, of course, much like the old adage, ‘the journey of a thousand miles begins with one step.’ Adopting a complicated diet, or swearing you’ll stop eating this or that again, is trying to go somewhere all at once.

“Too many changes at once can be overwhelming, which is one reason people give up,” says Emily Mardell, a Dietitians of Canada Nutrition Month spokesperson in Edmonton.

“Instead, we want Canadians to pick one change and practise it over 100 meals.”

Dietitians of Canada chose eight special recipes from their Cookspiration app to help you get started along your 100-meal journey. Visit www.cookspiration.com for more ideas.

Baked Eggs With Lentils, Peppers And Tomatoes

• 1 tsp. cumin
• 1 tsp. coriander
• 2 large onions, thinly sliced
• 2 tbsp. olive oil
• 2 garlic cloves, minced
• 4 bell peppers (mixture of yellow, orange, red), sliced into 1/2-inch strips
• 1 tbsp. honey
• 2 bay leaves
• 1 tbsp. chopped thyme
• 1/2 c. chopped cilantro (reserve some for garnish)
• 10 large Roma tomatoes, chopped
• 1 tsp. smoked paprika
• Sea salt and ground black pepper, to taste
• 1 c. cooked or canned green lentils drained and rinsed
• 8 large eggs
• 1/2 c. feta cheese, crumbled

Preheat oven to 400 F. Cook in a large, ovenproof sauté pan over medium-high heat, the cumin and coriander for two minutes, stirring often. Add onions and olive oil, and sauté five minutes. Add garlic, peppers, honey, bay leaves, thyme, cilantro, and cook for five minutes, stirring often. Add tomatoes, paprika, and season with salt and pepper. Reduce heat to medium low and simmer for 10 minutes. Stir in cooked lentils and cook seven minutes longer. Remove bay leaves. Continue in your ovenproof sauté pan, or divide lentil sauce into eight individual ovenproof skillets or ramekins. Make eight indentations in the sauce and crack an egg into each. Sprinkle with crumbled feta cheese. Bake for 15 minutes or until eggs are cooked to desired doneness. Garnish with chopped cilantro, and serve immediately.

Serves: 8.Preparation time: 20 minutes.Cooking time: 55 minutes.

Recipe provided by Canadian Lentils. cookspiration.com

Chicken, Swiss And Vegetable Bulgur Salad

Similar to classic Tabbouleh but packed with vegetables, tender chicken and nutty Swiss cheese, this is a filling lunch that will really satisfy. The zesty orange dressing gives it a fresh flavour, even when made ahead and packed for lunch the next day.

• 3/4 c. coarse bulgur
• Salt
• 1-1/2 c. water
• 2 stalks celery, sliced
• 1 large tomato, chopped
• 1/2 English cucumber, chopped
• 1/2 c. finely chopped fresh parsley
• 1-1/2 c. chopped cooked chicken breast
• 4 oz. cubed Swiss or washed-rind cheese
• 2 tsp. grated orange zest
• 1/4 c. freshly squeezed orange juice
• 2 tbsp. wine vinegar
• 1 tbsp. olive oil
• 2 tsp. Dijon mustard
• Pepper

In a saucepan, combine bulgur, 1/4 tsp. salt and water and bring to a boil over high heat. Remove from heat, cover and let soak for 15 minutes. Drain and place in a large bowl. Let cool to room temperature. Add celery, tomatoes, cucumber, parsley, chicken and cheese to bulgur. In a small bowl, whisk together orange zest, orange juice, vinegar, oil, mustard and pepper. Pour over bulgur mixture and toss to coat. Season with up to 1/4 tsp. salt.

Serves: 4. Preparation time: 20 minutes.Cooking time: 5 minutes.

Recipe provided by Dairy Farmers of Canada. cookspiration.com

The post Take a 100-Meal Journey appeared first on Manitoba Co-operator.

It’s launched FNV — a brand focused on increasing consumption and sales of fruits and vegetables among teens and moms. Last week it announced a campaign to promote FNV using entertainment and sports celebrities such as actors Kristen Bell and Jessica Alba, WWE Superstar John Cena, musician Nick Jonas, New York Giants wide receiver Victor Cruz, Golden State Warriors point guard Stephen Curry, Memphis Grizzlies forward Jeff Green, San Francisco 49ers quarterback Colin Kaepernick and Carolina Panthers quarterback Cam Newton.

The campaign is sponsored by The Partnership for a Healthier America (PHA), a non-partisan, non-profit that is led by prominent health and childhood obesity advocates, including honorary chair First Lady Michelle Obama.

“FNV was inspired by big consumer brands, whose tactics are relentless, compelling, catchy and drive an emotional connection with their products,” PHA CEO Lawrence A. Soler said in a release. “We want to do the same thing for fruits and veggies, which have never had an opportunity to act like a big brand. Until now.”

The campaign is designed by advertising agency Victors & Spoils.

“Using our freshly minted list of celebrity endorsers, we’ll look to roll out in-your-face marketing tactics that go toe to toe with other big iconic brands. The days of humdrum health messages and finger-wagging PSAs are over,” said chief marketing officer Andrew Nathan.

A teaser video for a broader campaign was posted online last Thursday. The spot features stars with fruits and vegetables set to music, with the words “Prepare to be marketed to” flashing on the screen.

The post Star power advertising, but not for junk food appeared first on Manitoba Co-operator.

She’s a teacher at Salisbury Morse Place School in River East School Division where healthy snacks are available to all students from kindergarten to Grade 8 Monday to Friday.

It’s one of many schools offering a “breakfast cart” style snack program, offering fruits such as oranges and bananas, house-made “trail mixes” of cereals, raisins and popcorn, hard boiled eggs, and yogurt parfaits.

It’s made an enormous difference in how kids behave and their ability to concentrate and settle down in the classroom, says Harris, who recalls the days when she’d quietly bring food herself to school, worried about students who would arrive having eaten no breakfast and pressing through their whole school day on an empty stomach.

“The impact is huge,” she says. “Negative behaviour lessens when kids aren’t hungry.

“We serve between 90 and 150 kids a day and it runs Monday to Friday, and the kids love it. We have kids who use it right through kindergarten to Grade 8.”

The problem of hunger in their school isn’t isolated to children of families with low incomes, Harris says.

“Sometimes it’s just because parents leave for work really early, or they’re working shift work, and it’s a matter of trying to get kids out the door and fed and to school on time and one of those things falling through the cracks.”

Today Salisbury Morse Place is one of nearly 200 schools running similar programs across Manitoba. These school snack — or breakfast or lunch programs — are supported by the Child Nutrition Council, a charitable organization that since 2001 has helped provide over $2 million to feed upwards of 17,000 students healthy snacks, breakfasts or healthy, balanced light meals every day.

About 45 per cent of the participating schools are in rural Manitoba, with another 15 per cent in northern Manitoba and the other 40 per cent Winnipeg based, says Viola Prowse, the CNCM’s executive director who credits the schools themselves for the successes with these programs.

“It takes a lot of energy and creativity to run all these programs,” says Prowse. “The success of this program has been based on every school developing it in the way that it can. There are amazing things that people are doing.”

Norma Alberg, the chairperson for the program, says these nutrition programs have evolved with understanding of the role good nutrition plays not only in academic life but in all aspects of health.

“People are looking differently at the importance of nutrition in school now, and there are any number of reasons why a child is hungry,” said Alberg. Rural students for example can be hungry after a long bus ride to school regardless of whether they ate breakfast.

“It’s a support to the children. We’re not giving them breakfast that the family didn’t give them at home. It’s just that they’re ready for more.

“Or it may be their age, and they’re in a growth spurt.”

School principals say these programs have not only settled kids down to study and achieve better grades, they have fostered a unique school culture. Kids in schools offering these programs are given a strong message that their school really cares about them, said Kevin Clace, school principal at Morris School. This program has made a big difference in the relationship between students and staff, he said.

“We’ve been able to use that program to build such strong positive relationships with the kids. I think that one of the biggest things for me is knowing that every kid who walks through the doors of this building has the opportunity to start the day right, not just with breakfast, but with quality positive adult contact.”

CNCM funding supports a variety of programs, including those that involve older students in developing, preparing and cooking the foods themselves.

All nutrition programs receiving CNCM funding become part of what’s called the “Cram network.” Cram isn’t an acronym but merely a statement about the bursting energy of students and the resourcefulness of schools and community volunteers who run these programs.

The program is supported through partnerships that include the University of Manitoba’s human ecology students who volunteer and create resources and the culinary arts students from Red River College who design recipes.

Funding support is provided through a variety of sources including the province of Manitoba, the Public Health Agency of Canada, and The Winnipeg Foundation whose Nourishing Potential program supports after-school food programs. Other funders and partners include Breakfast Clubs of Canada, Dairy Farmers of Manitoba, Dietitians of Canada, Manitoba School Boards Association, and the Canadian Child and Youth Nutrition Program Network.

Manitoba’s new budget includes an additional $450,000 for child nutrition programming in low-income schools across Manitoba.

To learn more log on to: http://childnutritioncouncil.com.

CORRECTION, March 27, 2014: The print version of this article incorrectly described Salisbury Morse Place School as a Kindergarten to Grade 9 school. We regret the error.

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