New Year’s Resolutions
What is your resolution for 2008? Ours is to start a weekly audio podcast, redesign our website, and get serious about writing our second book. We’re counting on our club members to hold us to it! If one of your resolutions is to cook healthier meals for your family, here’s a recipe for beef stew to get you started. Click here to see how easy it is to make it.
Sweet & Hearty Beef Stew
Makes 6 Servings
8 ounces presliced mushrooms
2 pounds lean stew meat
One 16-ounce bag baby carrots
One 8-ounce can tomato sauce
1/3 cup maple syrup
2 tablespoons cider vinegar
1/2 teaspoon salt
1 cup frozen peas, thawed
3 tablespoons cornstarch
3 tablespoons cold water
6 whole wheat rolls
Place the mushrooms in the bottom of a slow cooker. Top with the stew meat and carrots.
Pour the tomato sauce, maple syrup, and vinegar over the top and sprinkle with the salt.
Cover and cook for 6 to 7 hours on low. When done, whisk the cornstarch and water together in a small bowl until well blended and then stir into the beef mixture along with the peas.
Allow the mixture to thicken, 2 to 3 minutes. Serve with the whole wheat rolls.
Tip: Take your peas out of the freezer when you start your slow cooker and allow them to thaw on the counter until you’re ready to add them to the stew.
Nutrition Information per Serving: 340 calories, 11g fat (4g saturated), 520mg sodium, 29g carbohydrates, 4g fiber, 32g protein, 220% vitamin A, 20% vitamin C, 30% iron
I am so psyched to find you guys!! I have 3 kids 11, 7 and 5 and we just adopted my 11 year old niece this week! My 5 year old has Down syndrome and her and my 7 year old are big eaters! They are both adorable girls but have these big (but still cute) bellies!! My New Years resolution is to help them eat healthier. We really eat pretty healthy I think it is the amounts and how often they eat (they sneak in the pantry!). I can not wait to get more involved in your sight and to see how I can help them. It is exactly what I was looking for! The stew looks awesome! I can’t wait to buy the book!!
Thank you for taking your time to share you talents with all of us!
After checking out the book from the library for the second time, I figured it was time that I was actually able to ‘commit’ to the book. I’ve made the potato ‘ole and love the ‘not so fried’ rice recipe. I’m anxious to try more and like the idea of using seasonings instead of processed food. I look forward to hearing more about the latest food finds that moms can feel better about serving to kids. Although if you can pull some strings and get a Trader Joe’s in KS, I’ll be really happy.
I hope in your next book that you might be able to tackle the cholesterol amounts. Not just for the kids, but for the adults.
I’d like to know what your favorite recipes are along with your kids.
I also hope for some more meals that can be pre-made and placed in the frig/freezer. It makes life so much easier when I’ve made a casserole and all it needs is heated.
Good luck on your new book. I’m anxious to hear more.
Giani, we are so glad you found us as well! It sounds like you have your hands full at your house. We applaud your resolution to help your children eat healthier. In between meal snacking often includes mindless eating of not-so-healthy foods like chips, crackers (Goldfish and the like), pretzels, and cookies. Setting guidelines around what is allowed in between meals might be a good first step. Fruits, veggies with dip, yogurt, popcorn, a mini whole wheat bagel with peanut butter, water, and fruit juice spritzers might be on your “allowed” list while bowls overflowing with starchy “empty calorie” foods should be limited. If these foods are too tempting, you may choose not to keep them in your pantry!
Be mindful of beverages- it’s estimated that about 25% of daily calories come from beverages alone. Steer clear of sugary “juice drinks”, sodas, and sports drinks. Instead, choose water, seltzer, lowfat milk or soymilk, and 100% juice in moderation (6 to 8 ounces per day). Don’t forget the importance of physical activity. Get those kids out walking, running, biking, and tossing a ball. If it’s too cold outside, put on a favorite CD and dance!
These are a few ideas to get you started- there are plenty more tips on our book which we hope you’ll find helpful. Good luck, and keep us posted on how things go!
Hi Ann:
We’re delighted that you decided to buy our book and hope you find many more recipes that you and your family will enjoy.
The recipes from our book that Janice’s family loves the most are Halftime Taco Chili (page 120), Oh-So-Easy Chicken Parmesan (page 286), and Our Favorite Chocolate Cookie (page 324). Liz’s family likes the Cowboy Breakfast Wraps (page 150), Mama’s Amazing Ziti (page 174), and Banana Chocolate Chip Muffins (page 340).
If we could pull strings at Trader Joe’s we’d get a store for you in KS (we’d also get one within walking distance of our homes- though we are thrilled to be able to drive 20 minutes to get to TJs).
Check out our Garden Turkey Meatballs and Pulled Pork Primavera featured on our website -they freeze well as does our chili.
As for your question about cholesterol, we don’t list it because dietary cholesterol isn’t really the culprit in heart disease- it’s the saturated and trans fats. Two often maligned foods with regard to cholesterol are shrimp and eggs- both low in saturated fat and brimming with good nutrition. Ironically, some foods that are “cholesterol free” are rather unhealthy (think fat-free cookies, stick margarine, shortening).
Keep in touch!
Hi there- Greg here, Happy New Year! What great news about your new book and new web-site resolutions- very exciting!
You know I’ll be on the look-out.
My resolutions… cooking from your cookbook more- I find I have so many and I am reading about nutrition so much that I forget what I have. I think reading less about nutrition/diet/health and exercising more and cooking your recipes more would lead me to my goal of getting off the statin I am on and losing 35 lbs. The weight has stayed around all of 2007, depressing.I am kind of burnt out on diets… so confusing and new ones keep
I have my physical on Monday so I need to be armed with my plan!
Any thoughts?
All the best and thanks so much for all you do, the blog, the videos, the recipes and your loving kindness and good cheer.
Blessings, Greg
We are a family that has committed to upping our intake of fruits & veggies for the New Year! I make a conscious effort to serve my family healthful meals, but have let it slide lately… and a recent trip to the doc drove home the need to get back to it. I have had your book for a while and will be trying more of the recipes. I already implement many of the principles…. now I’m working on incorporating more fish into our diets.
Hi Greg:
So good to hear from you again! We love resolutions about cooking more from our book! Losing weight is a struggle for so many people, but your thought about exercising more should really make a difference. Strength training is important in addition to the aerobic exercise (you burn more calories at rest when you have more muscle mass).
Portion sizes are something you need to watch as well- cut back by about 10% and be sure to include lots of fruits, veggies, whole grains, lowfat dairy, and seafood into your diet.
Thanks for your kind words Greg. Good luck and let us know how your doctor’s appointment goes.
Thanks for the reply.
My appointment went well. My internist’s recommendation for diet was to follow a Mediterranean Diet, I assume your book pretty much fits the bill. He said to work on being fit and that we do gain as we get older so don’t focus completely on that, he has some unhealthy “thin” patients. Walk/run, 30 minutes minimum everyday – 1 hour for weight loss and weights 2 x per week working the major muscle groups.We are going to work toward getting me off the statin but it might not happen, so, the lowest possible dosage is my next goal. He feels they are safe.
A good report card in general. My aim is still for a 25 lb weight loss over the next couple months, before summer.
By the way, I made your chicken parmesan and used wheat germ instead of bread crumbs (none in the house) it worked great!
Best- Greg
Hi Greg:
A 25 pound weight loss over the next couple of months is not realistic!! Your doctor is right, just concentrate on eating a Mediterranean-type diet and get regular exercise. Don’t worry so much about the number on the scale, just eat healthy and get fit. The weight loss will come (slowly is best- a pound a week on average would be fabulous). Keep us posted on your progress- now go for a walk!
Hi Angela:
We applaud your commitment to upping your family’s fruit, veggie, and seafood intake. Check out http://www.aboutseafood.com and http://www.eatshrimp.com for some great recipe ideas. Our Almond Crusted Tilapia is a family favorite and is featured on aboutseafood.com. Give it a try and let us know what you think.
I tried this recipe, and it was yummy. I had enough leftovers for lunch the next day!
Hi Jill: Janice has this beef stew in the slow cooker for dinner tonight! We got about a foot of snow in Boston today so it’s a perfect night for it. Let’s hope there is enough left over for lunch tomorrow! Honey Wheat Popovers (page 308) will be served on the side…