Work In Healthy Foods – Functional Foods Into Your Family

Super foods, vitamin enriched, nutritional dense; these are terms that are becoming common in the nutrition world as well as on our grocery isles.  But, what do they mean?  How do we get our families to eat the foods that are good for their bodies and minds?  This is a question that meal planners have been struggling with for ever.

Think planning your meals around the rainbow. Beneficial foods are rich in color.  Offering your family a variety of them keeps the doldrums away.

 That starts with thinking outside of the box – tried and true recipes are great but sometimes you really need to be creative:

  •   Don’t save setting out raw veggie platters only for company.  They are a wonderful “hold over” food while you get supper on the table.  Prepare a healthy yet delicious dip to go with them and watch even your picky eater munch them down.

 Cold Spinach Dip

I like this recipe because I can make it ahead of time.

1 (10 oz.) pkg. frozen chopped spinach
1 (8 oz.) carton sour cream
1 c. mayonnaise
1 sm. onion, chopped
1 (8 1/2 oz.) can water chestnuts, chopped
1 pkg. Knorr™ vegetable soup

 Defrost, drain and squeeze all water from spinach. Place all the ingredients into the food processor and blend well.  Place dip in tightly covered container and refrigerate overnight. Stir well before serving and serve cold.

  • Go Nuts – nuts are full of vitamins and protein.  Low salted varieties are available in most grocery centers. Almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts contain less saturated fat and are approved by the FDA as benefiting heart health.
  •  Use whole grain pastas
  •  Tomatoes are rich lycopene, as is watermelon
  •  Use Salmon in your menu – this fish is very rich in both protein and healthy Omega-3 fatty acids.  Combine salmon with eggs in a quiche recipe and boost up the nutrition even more.

Easy Mini Salmon Quiche

Children of all ages like getting their individual pie.  They are also excellent breakfast foods, so make extra.

3 – 4 pre-made frozen puff pastry squares – defrosted

1 green onion, finely chopped

4 slices of bacon – sautéed, drained and diced

2 (10g) cans salmon, drained, deboned and flaked

3 eggs – beaten well

3/4 cup cream

1/2 cup grated tasty cheese

 Pre-heat your oven to 375° F.  Lightly grease 2 muffin pans (12 cup) with cooking spray.

 In a bowl, mix the eggs, cream, salmon, bacon, onion, cheese & salt & pepper with a fork until all mixed together well.

 Using a biscuit cutter (I use a glass) cut circles out of the defrosted puff pastry and place into the greased pans.  Spoon the mixture into the pastry.

 Bake in the oven for 15 – 20 minutes or until test clean with a tooth pick and are golden brown.  Remove and cool in pans on racks. Allow to set 5 – 10 minutes before serving.

  •  Bring fun to your side dish – who doesn’t love a crispy chip.  You can season them a wide variety of ways. I have included an earthy seasoned salt recipe that is ideal on this recipes, as well, as, poultry, fish and steamed vegetables.

 Sweet Potato and Beet Chips

I choose smaller sized vegetables because they tend to be less stringy and more flavorful.  If you don’t have a mandolin – you can use the slicing side of a box grater and make thin slices.

2 – 3 medium sweet potatoes

3 – 4 medium beets

Vegetable oil – only fill your pot 2/3 full to avoid a dangerous boil over

Deep fry thermometer

 Wash the vegetables and dry very well. Set aside. Warm oil in a large pot – bring the temperature up to 350° F

 In a small bowl mix your favorite seasoning salt and set aside

 Trim both ends off your sweet potatoes and beets. Very carefully slice your vegetables, about 1/8-inch thick. When the oil is ready place about a quarter of the sweet potato slices into the oil.  Let fry until golden and the bubbling has almost completely stopped, about 2 – 3 minutes.  Carefully – using a mesh sieve or slotted spoon remove the chips to a paper-towel-lined baking sheet. Sprinkle with some of the seasoned salt mixture.

 Continue with the remaining sweet potatoes, season, and transfer the sweet potato chips to a serving plate.  Next, fry 1/4 of the beets. Let fry until curled at the edges and most of the bubbling has subsided, about 3 to 4 minutes. Transfer the beets to another paper-towel-lined baking sheet and sprinkle with salt mixture. Continue with the remaining beets. Let cool and transfer to a serving plate.

 Garlic and Rosemary Salt

This is an adult favorite – the children like a touch of cinnamon and sugar on their sweet potato chips and just a touch of sea salt (it is courser and they can see it) on their beet chips.

 1 clove of garlic, minced very fine

1 tsp of finely minced fresh rosemary leaves

2  TBS salt

 In a small bowl – mix garlic, rosemary, and salt and set aside.

 Enjoy eating your rainbow and have fun with your meal planning.  The combination is endless of how to put some of these healthy foods together.

For further meal, recipes or menu ideas – feel free to e-mail me at:


About dorifritzinger

I have been a freelance writer since the days of typewriters and snail-mail. My home life centers around a large multi-generational family and our small family farm. I am a woman, wife, mother, grandmother, daughter and mentor. In my free time I love to read, quilt, do embroidery, grow herbs & study herbology, history and languages.
This entry was posted in Family Musings, Recipes and Foods, Uncategorized, Writings and Stories and tagged , , , , , , , , , , , . Bookmark the permalink.

5 Responses to Work In Healthy Foods – Functional Foods Into Your Family

  1. Pingback: Work In Healthy Foods – Functional Foods into Your Family « Dori's … Eating

  2. Pingback: Work In Healthy Foods – Functional Foods into Your Family « Dori's … Egg Me

  3. ED says:

    Very informative content will subscribe to your RSS Feed.

  4. I’m having a little bit of trouble viewing your site in Internet Explorer, but it may just be my computer. Apart from that, I love your site. I plan on browsing around and reading some more posts!

  5. dorifritzinger says:

    Please try again and let me know if it is still having a problem

    Thank You Dori

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s