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Sunny Six Can Salsa

September 14, 2021 By Kim Galeaz

A Bowl of Ten Benefits. Sunny Six Can Salsa is great for parties, pitch-ins and just about anytime you want to make a big batch of something and enjoy it for the next several days.  Check out this additional bonus, too: this salsa happens to be rich in all the right nutrients to keep everyone healthy and aging vibrantly. Top Ten Benefits. More fruits and vegetables.  You're already trying to eat more fruits and vegetables, but fresh isn't your only nutrient-rich choice. Canned fruits and ...

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Filed Under: recipes Tagged With: beans, Boomers, canned foods, chips and dip, cookouts, dip, family meals, fruit, holidays, Indy Boomer, lean protein, parties, picnics, salsa, vegetables

Ham Leftovers Get Creative with Cajun and Cuban Inspired Dishes

April 8, 2020 By Kim Galeaz

  Time for a twist with all that leftover ham in your fridge. Try Cajun Red Beans and Rice with Ham and Andouille Sausage or Cuban Empanadas. Or both. Why do I love ham as a registered dietitian nutritionist? Because it's lean and low fat as well as versatile. Ham has only 3 grams fat in every 3 ounce portion. That's lean. Plus, it packs around 20 grams protein in every 3 oz. serving. Get a dose of immune-supporting nutrients with Cajun Red Beans and Rice with Ham & Andouille ...

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Filed Under: food talk, recipes Tagged With: beans, brunch, Cajun, canned foods, Cuban, Dinner, Easter ham, empanadas, family meals, ham, lean protein, pie crust, skillet dish, stovetop, vegetables

Fiesta Taco Beef Filling

March 24, 2020 By Kim Galeaz

My super easy skillet dish makes Taco Tuesday a snap, or any night you're craving tacos, burritos or nachos. And surprise! You'll be getting a hefty dose of vegetables along with this protein-rich filling since it contains canned corn, black beans and diced tomatoes. Add extra cumin, chili powder, hot pepper sauce and crushed red pepper if you prefer dishes hot and spicy. Or use less if you prefer milder seasonings. I love making it with 90% lean ground beef. You'll never miss the fat in this ...

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Filed Under: food talk, recipes Tagged With: beans, beef, black beans, burritos, canned foods, corn, Dinner, easy meals, family meals, fiesta, lean protein, Mexican, nachos, salsa, sheet pan, skillet, stovetop, taco tuesday, tacos, tomatoes, tortillas, vegetables

Family Friendly Cheeseburger Pizza

September 5, 2019 By Kim Galeaz

Pizza or cheeseburgers for dinner tonight? Make them both! Cheeseburger pizza is ready in less than 30 minutes. Just grab the skillet and brown the ground beef, unwrap the ready-to-use pizza crust, open the bag of shredded cheese, chop the onion and you're minutes away from a kid-friendly, family-friendly meal that makes everyone happy. Of course as a registered dietitian nutritionist, I'm thrilled this easy pizza contains 4 of the 5 nutrient-rich food groups: grains (crust), vegetables ...

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Filed Under: food talk, recipes Tagged With: cheeseburgers, Dinner, dinner dash, easy meals, family meals, fast meals, kid favorites, kid-friendly, lean protein, pizza, pizza lovers, vegetables

Pizza Sloppy Joes

October 22, 2018 By Kim Galeaz

Family meals. You want them fast. And healthy. I've got you covered with this easy and nutrient-rich Pizza Sloppy Joe dish, because it's an easy stove-top skillet recipe. Choose a really lean ground beef in this recipe so you can save some calories and fat grams for those mini pepperoni slices! Perfect example of balance, by the way. It's packed with onion, garlic, green pepper and pizza sauce, which ALL count as vegetables. Serve on whole-wheat hamburger buns, and everyone enjoys a ...

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Filed Under: recipes Tagged With: Creative Lunches, Dinner, family meals, ground beef, lean protein, pepperoni, pizza, Sandwiches, sloppy joes

Four Reasons to Stop Calling Pizza “Junk Food”

October 19, 2018 By Kim Galeaz

Here's why I'd like you to stop calling pizza "junk food." 1. Pizza typically provides at least three of the five nutrient-rich food groups. Surprise! Pizza indeed has nutritional value. Take a basic, kid-favorite cheese pizza. It contains cheese (dairy), tomato sauce (vegetable) and crust (grains.) Make a Hawaiian Pizza by adding ham (protein) and pineapple (fruit) and now you’ve got all five nutrient-rich food groups! This hardly qualifies as “junk food.” Which by the way, is a term I ...

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Filed Under: food talk Tagged With: cheese, family meals, farming, Indiana agriculture, Indiana Farmers, lean protein, livestock, parties, pepperoni, pizza, vegetables

Six Better Breakfasts

September 5, 2018 By Kim Galeaz

Two secrets for a better breakfast. Foods with power-packed nutrients that stick with you and keep you operating at peak performance all day. Easy and fast to fix. Since September if Better Breakfast Month, it’s time to dispel the myth that healthy breakfasts are time-consuming. Nope, I think there are so many fast and healthy options, there aren’t enough days in the week to enjoy them all! I’ll start with six of my favorite ideas to inspire you to create better breakfasts. Or if ...

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Filed Under: food talk Tagged With: breakfast, easy breakfast, family meals, fast breakfast, fruit, grab 'n go breakfast, lean protein, vegetables, whole-grain

Cooking Fantastic Food at the Fest – Waffles and Moroccan Hummus

February 11, 2018 By Kim Galeaz

                More whole grains and more vegetables.....that's my goal again today at the Fantastic Food Fest at the Indiana State Fairgrounds Expo Hall. I'll be at the Kroger booth so stop by and say hi! First up, more whole grains with my favorite Cornmeal Waffles, made into a breakfast-for-dinner savory waffle with chipotle and ancho chili powders. Savory Cornmeal Waffles   Save Print Prep time 5 mins Cook time 15 mins Total time 20 mins ...

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Filed Under: food talk, recipes Tagged With: breakfast, breakfast-for-dinner, brunch, Creative Lunches, Dinner, dip, family meals, hummus, Kids Lunches, lean protein, Moroccan cuisine, snacking, sweet potatoes, vegetables, whole-grain

Cooking Fantastic Food at the Fest: More Whole Grains and Vegetables

February 10, 2018 By Kim Galeaz

Hummus counts as a vegetable. Papa pancakes are 100% whole grain. Global flavors are easier than ever today. Three of the many messages I'll convey at the Fantastic Food Fest today while I demonstrate a few of my favorite dishes. I'll even convey why they're called Papa Pancakes! Papa Pancakes   Save Print Prep time 5 mins Cook time 10 mins Total time 15 mins   Easy 100% whole grain pancakes. Author: Kim Galeaz RDN CD Serves: 20 small pancakes ...

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Filed Under: food talk, recipes, Uncategorized Tagged With: baking, breakfast, brunch, Creative Lunches, hummus, Indian cuisine, Kids Lunches, lean protein, pancakes, snacking, vegetables, whole-grain

5 Tips for a Healthier 2018 from a Food-Loving Dietitian

January 26, 2018 By Kim Galeaz

Five tips healthier 2018

Remember those New Year's resolutions you made a couple weeks ago to eat healthier and exercise more?  Well it's NEVER too late to start, especially if you have a food-loving dietitian on your side, cheering you along with small, sensible steps. I’m all about realistic, not radical, ways to eat smarter and add activity. Here are my five favorite tips to help you create lifelong healthy habits. #1. Eat more protein at breakfast. More protein means more fullness, or satiety. And more fullness ...

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Filed Under: food talk, recipes Tagged With: activity, breakfast, Cherries, exercise, family meals, fruit, lean protein, move more, treats, vegetables

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