health-full: November Healthy Menus

11.15.2008

November Healthy Menus

Looking for ideas for some homecooked meals with a healthy twist you can whip up for your family? This month's menus include some of the fall produce like persimmons, pomegranates, apples and greens. Try adding ground flaxseed to comfort foods like casseroles, stews and soups for that extra dose of omega-3 fatty acids. Dried cranberries are also a rich source of antioxidants for fighting colds and flus. Grab a handful for a snack. Add them to chicken salad for lunch. Or, try sprinkling them over a green salad.

Novebmer 16-22

sun
Italian Wedding Soup
Corn Bread
Green salad with tomatoes, radishes, carrots and cucumbers

mon
Green salad with persimmon, feta and pecans
Broccoli Mac & Cheese with Turkey Bacon
Leftover Soup

tues
Salmon with Persimmon salsa
Black Wild Rice pilaf
Sauteed Chard

wed
Guacamole & Organic tortilla chips
Black bean enchiladas with Green tomatillo sauce
Brown rice

thurs
Chili Pizazz
Cheesy whole wheat biscuits
Persimmon & Honey Cookies

fri
Baby greens salad with black olives, cherry tomatoes & Parmesan cheese
Spinach ravioli with Alfredo sauce
Foccocia bread

sat
Luscious Leftovers

November 9 - 15

sun
Salmon with Pepita-Lime Butter
Brown rice
Steamed carrots

mon
Baby Greens salad with tomatoes and black olives
Veggie Ratatouille Pasta

tues
Waldorf salad
Giada's Winter minestrone soup (We subsitute turkey bacon for the pancetta.)
Rosemary bread

wed
More-Please Meatloaf
Mashed sweet potatoes
Broccoli salad

thurs
Dorina's Killer Guacamole with organic tortilla chips
Chicken Fajitas with Persimmon salsa
Black Beans
Brown Rice

fri
Small Group Dinner:
Green Salad
Chicken Cacciatore
Whole Wheat Pasta

sat
Luscious Leftovers

November 2 - 8

sun
White Bean & Chicken Chili
Organic tortilla chips with cheese

mon
Honey-teriyaki Chicken
Millet Fried Rice
Sauteed Bok Choy

tues
Deep Dish Potato & Pumpkin Pie
Green Salad with Feta & Fuyu Persimmons

wed
Crockpot Beef & barley stew

thurs
Cross Country League Champs
Dinner out with Team

fri
Thai Chicken Coconut Soup
Stir-fried Veggies
Jasmine Rice
Thai-spiced Salmon

sat
Taste of Friendship event:
Spinach-stuffed Manicotti Shells
with Marinara Meat Sauce
Baby greens salad with feta, walnuts & dried cranberries

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FOOD4THOUGHT

"I see a day not long from now when every major mainstream media outlet proclaims this headline: Christians are the world's healthiest people, with less heart disease, diabetes and obesity than the rest of the world and have a vibrant level of health. When this day comes, our churches will have to double or triple in size as people from near and far will beat down our doors to learn about the God we serve. In that day, we will truly be God's city on a hill, a light in the dark world."
- Jordan Rubin, author of THE MAKER'S DIET

Healthy Bookshelf

The Real Food Revival by Sherri Brooks Vinton & Ann Clark Espuelas
Disease-proof Your Child: Feeding Kids Right by Dr. Joel Fuhrman
The pH Miracle: Balance Your Diet, Reclaim Your Health by Robert O. Young, PhD & Shelley Redford Young
Grains of Truth by Donna Span
The Best of Cooking Light cookbook
Super Baby Food by Ruth Yaron
Greater Health God's Way by Stormie Omartian
The Good Herb by Judith Benn Hurley
Healthy Kids by Marilu Henner
The Maker's Diet by Jordan Rubin
What the Bible Says About Healthy Living by Dr. Rex Russell

FUN FACTS: Fruit & Veggie of the Day

A p p l e

They say "an apple of day keeps the doctor away." There's some truth to this statement....
-Apple skins (please don't cut these off, mamas) contain antioxidants.
-Apples are best-known for its fiber (3 grams per apple) both soluble and insoluble, which helps you feel full and aids in the digestive system.
-There are 2,500 kinds of apples in the United States alone.

A r t i c h o k e

-Artichokes are an excellent source of fiber. (6 grams per medium artichoke)
-Artichokes contain the antioxidant compound called silymarin, which fights against skin cancer.
-Artichokes are a great source of folate, especially important for pregnant women.

A v o c a do
-Avocadoes have ounce for ounce more calories than any other fruit: 731 total.
-Avocadoes are high in good fat (30 grams).
-Avocadoes have more potassium than bananas.
-Avocadoes lower Cholesterol
-Avocadoes are high in Folate (Extremely important for pregnant ladies)

A s p a r a g u s
-Asparagus is high in antioxidant compound called glutathione
-Asparagus is high in Vitamin E which protects against heart disease
-Asparagus is High in folate

And the Answer is...

Mountain Dew with 55 mg of caffeine per 12 ounces.
followed by...
Diet Coke with 46
Dr. Pepper with 41
Pepsi Cola with 38
Caffeine is an addictive stimulant. Dr. Joel Fuhrman writes about the high fructose corn syrup and caffeine in soft drinks and the danger for children (as well as adults). He writes in DISEASE-PROOF YOUR CHILD, "Children crave more and more as they get older. By adolescence most children have become soft-drink addicts...Contrast this high level of sugary 'liquid candy' with the meager intake of fresh produce by children and teenagers, and it is no surprise that we have an obesity epidemic beyond all expectations."

And the Answer is...

Stick margarine.

Maybe this was too easy a question for all of you voters. According to Dr. Joel Fuhrman, in his book DISEASE PROOF YOUR CHILD: Feeding Kids Right, margarine has 20 grams of dangerous trans fat per 100 grams of food.

In contrast,
standard crackers have 8.4 grams
taco shells have 8 grams
french fries have 5.2 grams

In case you missed it, all four of these foods contain significant amounts of dangerous trans fats. Fuhrman writes, "Do not eat fried food. The only way to protect yourself is to eat wholesome food prepared at home or, if eating out, make sure you know what you are eating and how the dish was prepared."

Health-full Goals

We try to eat foods designed by God for food.
We avoid food addictions and help others on that journey.
We are passionate about delicious food and sharing it with others.
We feature recipes with a healthy twist and a budget in mind.
We will seek out and promote local and organic options as much as possible.
We are committed to regular play (exercise) to honor the bodies God has given us.
We will research products and excursions for families to celebrate healthful living.
We will highlight ways to support non-profit organizations who are committed to integrity and sustainable living for all people.