March is National Nutrition Month! This year’s theme is Eat Right, Bite by Bite! Join us in celebrating National Nutrition Month by focusing on making informed food choices and developing healthy eating and physical activity habits.
Throughout the month focus on:
Eating a variety of nutritious foods from all food groups
Stay on track by planning your meals each week and shopping with a grocery list in hand
Always keep healthful foods on hand at home (fresh, frozen, canned or dried fruits and vegetables; whole grains, lean meats, low fat dairy)
Eating fresh foods in the winter can be challenging, but not impossible! Here are some tips to find fruits and vegetables while it’s cold outside.
Root vegetables can grow in cold weather! You’ll find winter squash, like butternut squash and acorn squash, in most farmers markets and groceries store. Sweet potatoes and white potatoes also stay fresh all winter and are a good source of Vitamin C.
Citrus fruits, like oranges and grapefruit, are at their juiciest in the wintertime and can add sunshine to the dreary winter. Apples and pears are also plentiful this time of year!
Sometimes the best option in the winter is to buy frozen veggies. Look for whole frozen vegetables like broccoli florets and french green beans to keep the most flavor. Try roasting frozen veggies so they don’t get mushy!
Luckily, grocery stores carry lots of fresh produce all year long! Weekly sales and specials are a great time to stock up on your family’s favorites.
We’ve all been there: it’s 5 pm, no plans for dinner, and the family is hungry and cranky (aka hangry). We’re here to tell you it doesn’t have to happen again! We have some recipes, meal ideas, and general tips for keeping yourself prepared and ready for the next SOS dinner!
As the world prepares for the Thanksgiving Holiday, we over here at PB&J are also gearing up for our Holiday Giving program. Holiday Giving is our annual program that gives bags of shelf-stable food to families to help with food while kids are out of school and not able to receive free and reduced prices breakfasts & lunches.
The program is a lot of work, but a labor of love for everyone
involved. We begin on Friday evening by receiving thousands of food items, then
unpacking and counting, then arranging them to be packed into the bags. Saturday
morning our amazing volunteers form an assembly line, pack hundreds of bags,
arrange them on trucks, and deliver them to our community partner.
This year is our 10th Holiday Giving program, and
we’re celebrating by delivering a total of 919 bags this year! Almost 140 bags
more than last year!
This year we want to thank Kroger for their generous support
of the program this year. We want to thank The Blue Ridge Area Food Bank, for
the first time in the program’s history we were able to do almost all of our
food ordering through the Food Bank! We are also grateful to 4P Foods for
providing the local produce for the bags AND donating a truck and driver for
We have been fortunate this year as to have ALL the trucks
we’re using for deliveries donated. For that we want to thank Harvest Moon
Catering, Loaves & Fishes Food Pantry, Freestyle, Nest Realty, Student
Services Moving, Grit Coffee, Martin Horn/Dovetail Design, and last but
certainly not least Three Notch’d Brewing Company.
The holidays are upon us! For many of us that means holiday parties, larger meals, baking and more baking! Research shows that the average American gains 1-2 pounds during the holiday season. This might not seem that extreme, but over time it can add up. You don’t have to throw your healthy lifestyle out the window in order to enjoy this time of year. Here are some tips to help you stay on track:
Everything in Moderation: I know you have heard this one before, but it is so important! There is nothing wrong with enjoying a less healthful food (let’s say, pumpkin cheesecake). Eating a small slice isn’t going to make you an unhealthy person, but eating half of the cheesecake might. Enjoy every bite of your appropriately portioned dessert, but then leave it at that. Don’t bring leftovers home to sample every night before bed.
Don’t skip the fruits and vegetables: When making your plate at a meal, try to fill half of your plate with fruits and vegetables. Fruits and veggies are naturally low in calories and fat and are packed with fiber. Fiber will help fill your belly up, keeping you from going back for seconds! Choose more of the veggies that don’t include added fat and calories from cream sauces and cheese.
Your health is the sum total of your decisions: Like I mentioned in tip number 1, everything is fine in moderation, but all of the less healthful foods do add up over time. Overeating at one family gathering isn’t the end of the world and isn’t going to make you an unhealthy person, but repeating that behavior multiple times a week for the entire holiday season will. If you know that you are going to eat a less healthful dinner that includes dessert, try to eat a healthy breakfast and lunch packed full of fruits, vegetables, whole grains and lean proteins. These foods will naturally have less calories, are packed full of nutrients and will also keep you full longer.
Get Moving: Don’t forget to exercise! Try to make time most days of the week for physical activity. It is recommended to be physically active for 30-60 minutes most days of the week. This doesn’t have to be all at once, you can break up the time over the course of the day. Try going for a fast paced walk after dinner or signing your family up for a Turkey Trot Thanksgiving morning!
Drinks Count Too: Don’t forget that calories from drinks add up quickly! Alcoholic beverages, sodas, punch and juices are all filled with empty calories – meaning they have a lot of calories that can add to weight gain, but no beneficial nutrients that your body really needs. So it’s okay to sample some of the eggnog, but try to stick with water for all of your refills!
Next week our CHEF Kids programs will begin a 6-week unit focused
exclusively on vegetarian cooking. We have a ton of exciting, flavorful recipes
in this unit, and we’re super excited to get cooking. But we know our students,
and we know the question on all of our students’ minds will be: why?
We were inspired to put together a vegetarian unit by the NY
Time’s Food Section’s comprehensive look at how food and food production
affect climate change. 26% of greenhouse gas emissions come from food
production, 58% of that comes from production of animal products. This is
largely due to the fact that raising animals and getting them to market takes
more land, energy, and water than producing plant proteins. We thought it would
be interesting to our students (it will be their planet, one day) to put
together some recipes that make plant-based meals as delicious and nutritious
as meat-based meals.
As we were researching and preparing for the unit, we began to realize that the plant-based protein options were much, much cheaper, pound-for-pound, than the meat options. Perfect for anyone on a budget or looking for an affordable meal option! So, for the planet and for your purse-strings: give meatless meals a chance! Click over to our recipe section to see our vegetarian recipes.
Here in Virginia the summer heat is finally
winding down and we have actually had a few crisp fall days! If you’re anything
like me, this cooler weather is making you see pumpkins! While the change in
season means a lot of our fresh local produce is going away, it doesn’t mean
you are out of options. Although you can still get most fresh fruits and
veggies year-round in your local grocery store, it does taste better (and is
typically less expensive) to eat seasonal produce.
Fruits and veggies are packed with nutrients.
The most common nutrients across the board are Vitamin C, Vitamin A and Fiber.
Vitamin C is an antioxidant that helps with wound healing, keeping your body
healthy and the absorption of iron, to name a few. Vitamin A is most well-known
for its role in vision, but also plays a role in fighting sickness. Fiber helps
with digestion and helps our bellies to stay full between meals.
Check out the list below to see which fruits
and veggies are in season this fall in Virginia, and which nutrients they are
packed with! An “excellent source” means it contains 20% or more of your
recommended daily value and a “good source” means it contains 10-19% of your
recommended daily value for that nutrient. Regardless of which category it
falls in, I promise it’s a delicious and healthy choice!
By our CHEF for a Day Program Manager, Tracey Roberts
My own teenage children make fun of me because I still say this to them every single time I see them using a kitchen knife. I’ve loved my 3+ years here at PB&J and often wish I’d started my work here earlier in my kids’ lives. I’d love to say that I always cooked with my own kids from an early age, but I’d be fibbing. I would try here and there, but I wasn’t consistent with it. I now realize that I really missed out on an opportunity. I’m not just talking about the opportunity to teach them something.
I’m still missing out today that I don’t have two trained assistants working with me as I prepare dinner each night. They are teens. They should be cooking dinner for ME at this point! My mom was the best of the best, but she never had me cook with her. Now that she’s gone, I really treasure the few memories of making cookies together and the Thanksgiving she was too ill to cook the meal herself and coached me from her wheelchair to prepare all the family favorites. Long story short, COOK WITH YOUR KIDS!! It strengthens math and science skills, has them practicing reading and following directions, and, most importantly, makes treasured memories.
Here in the PB&J kitchen, we safety teach kids how to use knives every day. In our CHEF Kids after-school classes, we start third graders off with paring knives. Before they ever have a knife in hand, they learn how you walk with the knife down by your side so as to never have it pointed out. At PB&J, we do a lot of things the same way the staff do them in your favorite restaurant’s busy kitchen.
We teach our students to use “THE CLAW” (always said with appropriate scary voice) just like professional chefs in order to keep their fingertips safe. We watch the way they are holding the knife to give them tips on how each knife is meant to be used differently (ex. paring knife vs. chef’s knife). In our CHEF for a Day field trip pr0gram, we have younger students in the PB&J space preparing simple foods. In these classes, we start off with regular table knives. Even though these knives are not sharp at all, we pretend as if they are “the sharpest knives ever made” in order to practice how we treat a knife in a restaurant kitchen.
Start your own child out early with a table knife. As parents, we tend to cut things up for our kids (because it’s so much faster), but it’s a great chance to work on the motor skills kids are using in their use (or attempted use) of a knife to cut a food. Start off with soft foods like Jello or even mashed potatoes. It’s just for practice. Try to imagine your child cutting up his/her own pancake while you get to take a bite of a warm pancake for the first time in years! Hahaha. By 8-9 years old, kids usually have the fine motor skills to start learning how to use a small kitchen knife like a paring knife (with adult supervision, of course). Again, don’t start off with a tough flank steak. You can’t tell me that peeling and slicing up a banana isn’t a fun way to start the day. 😊 Celery is also great for cutting practice, and you can use it in a soup that night for dinner. The most important thing is to get your kids in there with you in the kitchen. I’m telling you. Learn from my mistakes! Train your kitchen assistants young! While they think it’s fun instead of work! -Tracey Roberts, mom to Jack(13) and Lucy(15)
When making your plate for a meal, follow the
“plate method”. Fill half of your plate with fruits and veggies and fill the
other half with protein and whole grains
Make half your grains whole grains
Throughout the day be mindful of your grain
choices. Half of the grains you eat each day should be considered a whole grain
such as whole wheat bread, whole oats, brown rice, whole wheat pasta, whole
wheat tortillas, etc. Whole grains have more fiber which keeps you full longer,
helps with digestion and can play a role in lowering cholesterol levels in your
Everything in moderation
It’s okay to eat sweets and less healthful
foods, but this should be done in small quantities and less often than foods
that are more healthful for your body.
Strong bodies need strong bones: Milk Matters!
Your body needs calcium and vitamin D to build
strong bones and teeth. You can only build your bones as a child – once you
reach adulthood you can no longer make your bones stronger! Milk has protein,
calcium and vitamin D! Drinking low fat plain milk is lower in calories, fat
and sugar than drinking whole milk or flavored milk.
Focus on whole fruits (over canned fruit and
Fruit is packed with vitamins and fiber and is
lower in calories than other snack foods. By choosing whole fruits over canned
fruit and fruit juice, you are getting less sugar and more fiber!
Vary your veggies (dark green, red and orange,
legumes, starchy and other vegetables)
By choosing different vegetables throughout the
day and week, you are getting different vitamins and minerals in your diet.
Choose a rainbow of colors!
Vary your protein routine (seafood, lean meats
and poultry, eggs, legumes, soy products, nuts and seeds)
Choose lean proteins more often (skinless
chicken, lean beef, turkey and fish) as these are lower in fat and saturated
fat. Try having a meal each week where your protein comes from a plant source
(soy products, legumes, nuts and seeds).
Limit added sugars: less than 10% daily calories
Limit sugary drinks and choose water or
unflavored milk most often. Save sugary desserts/snacks for special occasions
and substitute fruit and yogurt for dessert.
Limit saturated fat: less than 10% daily
Choose low fat dairy products and lean meats to
lower saturated fat intake. When eating foods higher in fat check the label to
make sure most of the fat is coming from unsaturated
fat instead of saturated or trans-fat! Your body needs fat, so choose
healthy (unsaturated) fats over saturated fats.
Limiting sodium may help prevent high blood
pressure. Choose more whole/fresh foods such as fruits, veggies, meats and
whole grains over processed pre-packaged foods.
Here at PB&J we have lots of chili recipes, some with
ground meat, some with chunks of meat some with no meat at all! Chili is the
perfect dish for the fall, great for cooler evening dinners, easy enough to
make up for a large group, and it can be made fast enough for any weeknight
meal! As much as we here at PB&J love recipes (and, I mean, we have a whole
segment of our website devoted to them, so we love them quite a bit) sometimes using
a recipe just isn’t quite the right move.
So how do you make chili without a recipe? Well, chili can
be broken into a formula with 5 basic parts:
Liquid + Spices + Veggies + Protein (optional) + Beans
(optional if you’re from Cincinnati)
Liquid is the most important element in figuring out the math of your chili. As a good starting point, let’s begin with 4 cups of liquid. With 4 cups, you can serve about 6-8 people a good serving of chili. Your liquid can come from anything: stock, canned tomatoes/tomato sauce (unseasoned), and even water. I prefer chili to have tomatoes, so I use 2 cans (fire-roasted when I have them) and about 2 cups of stock.
Spices. For me, classic chili flavor depends a lot on the spices! It’s just not chili unless it has cumin and a little bit of (spicy) heat. A good place to start (with our 4 cups of liquid) is 2 tbsp of cumin and about ½ tsp of chili flakes (a full tsp if you like it hot, ¼ tsp if you can’t take the heat). I also like to add in 1 tbsp of coriander, 1 tbsp of smoked paprika, ½ tsp of dried oregano, and a pinch of cinnamon. I love 6-7 cloves of garlic minced up in my chili, but if you’re not a garlic head, you can use less or skip it all together. A bay leaf or two while it simmers also adds great flavor!
Veggies! I love a thick, rustic chili with lots of veggies. They add a ton of flavor, plus a powerful nutrition punch. For our 4 cups of liquid, I like about 2-3 cups of veggies. I like some onion, some carrot, and of course some peppers (sweet or spicy, or both– chili does get its name from chili peppers, after all). I’ve also tried some recipes that add celery, and a few that add sweet potato, both perfectly delicious.
Protein. There’s a hot debate in chili circles over what type of protein is best, cubed meat or ground meat. To me, the nice thing about chili is that it can easily accommodate any type of protein, even vegetarian options. For our 4 cups of liquid, I like about 1 lb of meat. I like ground turkey and chicken as lean options, ground beef and cubed stew-beef (look for chuck or round), and even ground pork. If you want a meat substitute, I had an amazing seitan chili that made me ask the cook to promise that it contained no meat! Which brings us to…
Beans. Soak up all that good flavor, and add that perfect texture to your chili. Traditionally black beans, pintos, and kidney beans are the “chili beans” but you can get creative: navy beans, black-eyed peas, and chickpeas are all good in chili. Always drain and rinse canned beans, unless you plan on simmering them for a long, long time, as that fluid contains a lot of the protein that makes many folks feel gassy. I usually use 2 cans of beans, if you want to leave out meat, I suggest doubling that.
BONUS! Toppings! Half the fun of eating chili is scooping on your favorite toppings. You’ve got so many good choices: shredded cheddar or jack cheese (get 2% for a leaner option), sour cream (again, you can choose the low-fat option), plain Greek yogurt, avocado with lime, pickled jalapeños, crushed tortilla chips, sliced black olives, chopped scallions, chopped cilantro, fresh squeezed lime juice, and even chili flakes or hot sauce if you like that extra kick.