Broccoli & Red Pepper Stir Fry

by Maryann Tomovich Jacobsen, MS, RD on April 16, 2014

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Do you ever find yourself in a vegetable rut? I do.  We gravitate toward salads, roasted veggies, smoothies and raw veggies with dips.  I’ve been wanting to make more stir fries so when I saw this easy recipe on Produce for Better Health, it was a no brainer.

This turned out great. The broccoli is really crisp so if you want it softer, just steam it ahead of time or keep it covered for longer.  I know my kids prefer crisp over soggy.

What is your favorite way to make veggies?

Red Pepper & Broccoli Stir Fry
Prep time: 
Cook time: 
Total time: 

Serves: 4
 

Ingredients
  • 1 Tbsp. olive oil
  • 2 garlic cloves, minced
  • 3 cups broccoli
  • ¼ cup broth (or water)
  • 1 large red bell pepper cut into strips
  • ½ medium onion, sliced
  • 1 Tbsp. lemon juice
  • ½ tsp. salt

Instructions
  1. Add oil and garlic to a skillet over high heat. Once the garlic begins to sizzle (not brown) add broccoli and sauté until bright green. Add broth, remove from heat and cover for about 2 minutes.
  2. Return skillet to high heat adding the onions and pepper. Sauté another 2-3 minutes. Remove from heat and mix in lemon juice and salt.

 

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The Lesson My Children Learn Every Time I Put a Meal on the Table

by Maryann Tomovich Jacobsen, MS, RD on April 8, 2014

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This is The Feeding Diaries, an ongoing series about the feeding escapades in my house.

It’s been a tough few weeks. My brother has been in the hospital with a serious health condition, turning my world upside down and draining me of energy.

Despite all of this, I still come home and put a meal on the table. Admittedly, these meals are not be my best work and they are not elaborate, but I’m more committed than ever to keeping them up.

And the real lesson it’s teaching my kids hit me.

The importance of self-care

When I make the effort to make meals instead of running to takeout, I’m showing my kids that despite this tough time and “busier than ever” schedule, I’m going to take care of myself and my family. The message it sends is “taking care of yourself is not a luxury, it’s a necessity.”

Watching someone close to me battle for their health reminds me that nothing is more important than taking care of oneself. If we sweep health under the table for everyday stressors, it eventually catches up to us. And if we don’t have our health, we don’t have those other things that seem so important.

I now realize that every time I plan meals in the midst of our hectic schedule, either by putting something in the slow cooker or pre-prepping for later, I’m teaching my kids that no matter what is going on, taking the time to eat and nourish ourselves remains a priority.

From food to other areas

Of course there are other ways to practice self care, but food is the most routine — three times a day with in between meal eating. Keeping up this ritual makes it easier to practice other acts of self care such as getting good sleep, moving our bodies, expressing and dealing with unpleasant feelings, learning when to say “no” and finding time for fun and connection with others.

I believe self-care is one of the most important skills parents can teach their children. And one of the ways I drill that into my children is by providing them with balanced meals on the table, no matter what. Day in, and day out.

How do you teach your children self-care?

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Monthly Meal Plan (April)

April 1, 2014
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April is a special month for a couple of reasons. First, it’s Little D’s birthday. And second, it’s my birthday 3 days after his. I used to think it was good to have my birthday over-shadowed by my kid (getting older blah, blah blah), but now I want my birthday back. So I make a [...]




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Growth With Me Tee Giveaway

March 28, 2014
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In my last meal plan post, I mentioned a new company called Growth With Me Tee as an idea for non-food related fundraisers. They are now offering to giveaway one of their products to one lucky reader! If you win, you can make one of three choices. First, is a tee customized to your child’s [...]




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Does Rewarding Kids to Eat Healthy Backfire? What the Research Says

March 18, 2014
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Your child agrees to eat some broccoli in return for a sticker.  He knows if he gets enough stickers he can pick out a toy.  Will he keep eating broccoli when the rewards stop?  New research says, well, maybe. Studying the effects of non-food rewards on healthy food acceptance in kids is hot right now.  [...]




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The Secret to No-Fail Spanish Rice (and Recipe)

March 13, 2014
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I have attempted many times to make Spanish rice for my family, only to be left dissatisfied.  It wasn’t until I was testing recipes for Fearless Feeding (where the recipe is adapted from) that I learned the secret.  Actually, four secrets. The first is to sauté the rice in oil until it is lightly browned.  This [...]




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Family Meals: What Works, What Doesn’t and How to Prioritize

March 6, 2014

This is Kitchen Revamp, a new ongoing series about simplifying cooking in my house Somewhere along my cooking journey, I realized there were some dinners I enjoyed cooking and others I dreaded. And because I am drawn to certain meals, I tend to make them more. The problem with this is that meal variety can [...]




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Monthly Meal Plan (March)

March 4, 2014
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Now that March is here it’s time to make rough plans for the meals for the month.  I did that last month and it went pretty well.  I didn’t make all the meals I planned (about 60%) but it helped to have something I could react to instead of coming up with a whole week’s [...]




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Applegate Naturals Review and Giveaway

February 26, 2014
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I have a confession to make.  I have had serious challenges making homemade pizza.  I’ve tried making the dough that rises during the day, using quick-rising yeast for faster results, and even failed with the Trader Joe’s ready-made dough.  That’s why I use whole-wheat pitas for make-your-own pizza night. So when Applegate asked if I [...]




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The Moment Every Parent of a Picky Eater Dreams About

February 19, 2014
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This is The Feeding Diaries, an ongoing series about the feeding escapades in my house. It was snack time and I put out some celery with peanut butter, something Big A hasn’t eaten in I don’t know how long.  She looked at it and took a few bites. I made roasted veggies for dinner, something Big A [...]




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