theconnectionsnj.com PAGE 38 DINING OUT HEALTH & WELLNESS As carefree summer ways are replaced with autumn school days, we must consciously switch gears to create a steady flow of healthy family meals. Everyone benefits from sitting down together at the table for freshly prepared food. No matter how our lives diverge through work, extracurricular activities, or other commitments, it is important to meet up for a nutritious dinner. This may sound daunting for some. The reality, however, is simple- create a shopping list, go food shopping, and assign tasks. Everyone can use a sous chef! Spending time in the kitchen has taken on a new meaning. Long gone are images of housewives slaving over a hot stove appearing wilted and worn. Today’s home chef is creative, organized, and inspired. Inspiration can come from any number of sources including traditional cookbooks, magazines, television shows, blogs, websites, and even social media. Celebrity chefs, cooks, and contestants are everywhere. Everyone wants to succeed in the kitchen. Is there another room in the house that is more popular? No other space is more likely to be buzzing with activity. The kitchen is the home’s hub. It is where delicious, creative dishes are born and where everyone likes to hang out. The first step to creating a healthy family meal is the shopping list. I find it helpful to keep one on my phone using the reminders or notes apps. I add to the list if I run out of a basic staple or think of something new. I also use my phone to screenshot interesting recipes or text family members to accommodate special requests. If I rely on memory alone, I often forget ingredients which may lead to impulsive and often unhealthy purchases. This is risky for both your wallet and your waistline! Where and how often you purchase food is equally as important. Suburban living gives us access to numerous supermarkets, farmers’ markets, and specialty stores. Take inventory of your habits. Do you shop weekly or make daily visits? Going early in the day is best when purchasing fresh ingredients such as fruits, vegetables, fish and meat. A list of local and seasonal green markets can be found online on the National Farmers Market Directory at www.nfmd.org. Executing family meals requires food prep which can be a fun, family project. Don’t make it the sole burden of one. The process of creating a meal can be shared to help foster a strong work ethic and teach the importance of healthy food to children of all ages. Try keeping it simple by choosing recipes that use five or fewer ingredients. Build a main dish around healthy proteins such as fish, beans, lentils, high-protein pasta, super grains like quinoa or farro, or lean meat. Remember to make extra portions. Leftovers often taste better the next day! Take inventory of your pantry and spice rack and be sure to freeze your summer herbs as your backyard garden wanes. September is the month of transition. It represents the return to school and cool crisp northeast weather. Try to remain inspired by experimenting with seasonal produce with beautiful, bold colors. Eggplant is a versatile, hearty vegetable that can be used in numerous ways. I’ve even added it to a traditional pasta primavera, which is simple to prepare. Enjoy your family with healthy, happy cooking! Lori Kolodin, MPH, RD is the owner of LSKNutrition, a clinical practice devoted to providing nutrition counseling to individuals and their families. Her office is in Martinsville and she also offers virtual sessions. More information can be found on her website, LSKNutrition.com. Summer Waves Goodbye By Lori Kolodin, MPH, RD FOOD THOUGHT for The first step to creating a healthy family meal is the shopping list. I find it helpful to keep one on my phone using the reminders or notes apps... If I rely on memory alone, I often forget ingredients which may lead to impulsive and often unhealthy purchases. This is risky for both your wallet and your waistline! NBSHPUIBNFM !HNBJM DPN
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