Back to School – Hot vs. Cold Lunch

School LunchThe transition back to school is an opportunity for change. If there are unhealthful habits that have snuck into your family’s life over the summer, take a time-out to identify what they are. For example, perhaps summer was very busy with family engagements and your family got into the habit of dining out 3 or 4 nights per week. Try to use the transition back to school to keep everyone at home for dinner.

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Say Goodbye to Sugar Sweetened Beverages

Fruit Infused Tea

Sugar-sweetened beverages are any drink with added sugar and often also include 100% juices. These beverages have been linked to both adult and childhood obesity, as well as, several other chronic diseases such as diabetes, heart disease and fatty liver disease.  For this reason health professionals, including registered dietitians, recommend water as the number one beverage for kids and adults. Water provides hydration without additional ingredients. Many people stray away from water due to its plain taste, but this is another reason to keep it number one.

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Winter Fruit Breakfast Recipes

Banana Oat MuffinsIn the winter, we tend to eat fewer fruits and vegetables. Try these recipes that feature available fresh and frozen varieties.

Banana Oat Muffins

  • 2 cups whole wheat flour
  • 1 cup rolled oats
  •  ½ cup brown sugar
  • 1 tsp baking soda
  • 1 tsp baking powder
  • ½ tsp salt
  • ½ tsp nutmeg
  • 1 tsp cinnamon
  • 2 (1 ½ cups) over-ripe bananas, mashed
  • 2 eggs
  •  ¼ cup tub margarine, melted
  • 1 t vanilla

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1-Pot Meal: Tuscany Soup

What a crazy-busy month! Keep ingredients on hand for this very quick, 1-pot meal—it’s sure to get you out of a time crunch.

Tuscany Soup Recipe

Tuscany Soup (from Olive Garden-printed in Wisconsin State Journal)


2 medium potatoes

2 small onions

¼ lb. spicy pork sausage

6 Tbsp.flour

4 cups chicken broth

½ cup milk

1 ½  cups fresh kale, remove rib and chop


  • Cut unpeeled potato into ¼ inch thick slices. Cook potato and onion in just enough water to cover. Drain.
  • Brown sausage and drain fat; sprinkle flour over meat. Mix well. Add broth and cook until thick and smooth.
  • Add milk, potatoes, onion and kale. Heat through and until kale is wilted. Season with salt and pepper.
  • Makes 4 servings.

What’s your favorite 1-pot meal?

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