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GRAB THIS BADGE!
No Whine With Dinner Are you old enough to remember The Four Food Groups? We certainly are. If not, you probably remember the Food Guide Pyramid. Last spring, the Pyramid was replaced with a new symbol called MyPlate. On this week’s Cooking with the Moms, registered dietitian, Elizabeth Ward joins the show to tell us all about this plate-shaped icon and to dish about her new book, MyPlate for Moms: How to Feed Yourself & Your Family Better.
On the show, Elizabeth, a mom of three, explains how to customize MyPlate to your family’s likes, dislikes, and lifestyle. She also explores the importance of protein and whole grains, and she cooks up two recipes from the book: Pork, Asparagus, and Cashew Stir Fry and Cinnamon Pumpkin Smoothie.
Elizabeth visited us at The Meal Makeover Moms’ Kitchen with ingredients in hand and whipped up this easy and oh-so satisfying stir fry.
A few simple ingredients and you’ve got a dinner worthy of MyPlate!!
Pork, Asparagus, and Cashew Stir Fry
Makes 6 Servings
Pork tenderloin is as lean and low in calories as boneless, skinless chicken breast. Cashews provide flavor, crunch, and heart-healthy fats.
- 1 bunch of asparagus, trimmed, and cut into 1-inch pieces
- 1 cup low-sodium chicken broth
- 1/4 cup rice wine vinegar
- 1 tablespoon granulated sugar
- 1/4 cup low-sodium soy sauce
- 3 tablespoons cornstarch, divided
- 1 pound pork tenderloin, trimmed
- 3 tablespoons canola oil, divided
- 6 cloves garlic, peeled and minced
- 1 tablespoon fresh grated ginger
- 1 cup unsalted cashews, chopped
1. Cook the asparagus until crisp-tender. Do not overcook.
2. In a medium bowl, whisk together the chicken broth, vinegar, sugar, soy sauce, and 1 tablespoon cornstarch until no lumps remain. Set aside.
3. Cut pork into 1/2-inch medallions, then cut each medallion into 1/2-inch thick strips. Add pork to a large bowl and toss with 1 tablespoon oil. Add remaining 2 tablespoons of cornstarch to pork mixture and toss to coat the meat.
4. In a 12-inch skillet, heat 1 tablespoon oil over medium-high heat. Cook half the pork, about 3 to 5 minutes. Remove from skillet and set aside, covered, on a plate. Repeat with remaining oil and pork. (We cooked the pork in one batch in a large wok.) Remove pork from pan. Add asparagus to pan, along with garlic and ginger. Cook for 30 seconds.
5. Stir broth mixture before adding to skillet. Cook until thickened, about 2 minutes. Add pork and cashews to pan and cook until heated through, about 1 to 2 minutes.
Nutrition Information per Serving: 308 calories, 14 grams carbohydrate, 2 grams fiber, 19 grams fat (3 grams saturated) 22 grams protein, 410 milligrams sodium, 30 milligrams calcium
Cinnamon Pumpkin Smoothie
Makes 1 Serving
Cinnamon brings out the natural sweetness of pumpkin, so you don’t need much added sugar.
- 1/2 cup fat-free milk (we used 1% low-fat)
- 1/2 cup canned 100% pure pumpkin
- 2 teaspoons brown sugar
- 1/2 teaspoon vanilla extract
- Pinch ground cinnamon
- 2 ice cubes
1. Combine all ingredients in a blender or food processor. Blend. Pour into a tall glass and drink immediately.
Nutrition Information per Serving: 106 calories, 22 grams carbohydrate, 4 grams fiber, 0 grams fat (0g saturated), 5 grams protein, 60 grams sodium, 190 milligrams calcium
GIVEAWAY NEWS: We are giving away a copy of MyPlate for Moms by Elizabeth Ward to three lucky winners. If you’re looking for easy ways to give your family’s diet a healthy makeover, this is the book for you. Packed with solid nutrition advice and lots of tips and tricks for adding healthier foods to YourPlate, it’s a must-have for any busy family.
To Enter: Leave a comment here or on Facebook and tell us about the biggest downfall in your family’s diet and/or one big change you’ve made lately that’s brought better nutrition to YourTable!
We will enter you into the giveaway a second, third, and/or fourth time if you …
> Subscribe to our RSS feed.
> Tweet about the giveaway with a link back to this post.
> “Like” us on Facebook or share the giveaway news with your Facebook fans and friends with a link back to the post.
Please be sure to leave us a new comment every time you do something extra, and GOOD LUCK! The giveaway ends on December 15th (Janice’s birthday) at noon, and as always we’ll use random.org to pick our winners.
Good luck 
36 Responses to “MyPlate for Moms, a Recipe for Pork, Asparagus, and Cashew Stir Fry and a Recipe for Cinnamon Pumpkin Smoothie. PLUS a Book Giveaway (Podcast #169)”
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I think our biggest challenge nutritionally in our house would be evening or bedtime snack times.. its soooo easy to get something quick for the kids like popcorn or crackers or whatnot for them to have during story time..but would love to give them better more nutritous options that are also fun and appealing to them too!
Our biggest challenge is my desire for baked goods on the weekends. The thing I have done recently to really improve our lives is to only eat out once a week.
One problem with our family is prepping and eating food at different times. When hubby gets home, he’s hungry, but doesn’t want to sit down to dinner yet (afraid he’ll fall asleep or something!), so our daughter has an afterschool snack, some of what daddy has when he gets home, and of course I graze with both! Guess I should plan out a “normal” meal, have it ready to go, and not try to make everybody happy with different food on so many schedules!
The one big change we have made lately that has brought better nutrition to our table is we have cut way down on sugar and eliminated soda from our house.
We have a few downfalls
. One is grandparents. They mean well, but live close and love to “treat” our girls. My husband is also guilty of this. I make sure that meals are nutritious and there are good alternatives, but the will usually choose the not-so-good options.
I Tweeted this giveaway @ Gen251. “Gen251: MyPlate for Moms, a Recipe for Pork, Asparagus, and Cashew Stir Fry. PLUS a Book Giveaway (Podcast #169) http://t.co/K2DZfDVU”
–http://twitter.com/Gen251/status/142398125989036033
I like you on Facebook!
Our biggest problem as a family is eating enough vegetables. My kids are very picky and are rarely willing to eat vegetables. It’s very frustrating!
Our biggest downfall is that we all like sugar a bit too much! We’re all thin and physically active, but I know the sugar is still bad for us.
Our biggest challenge is getting the kids to eat enough veggies. They will eat sweet potatoes, pumpkin and carrots regularly but run from anything green. I usually hide greens in smoothies.
I just started adding flax seed to things I bake.
I subscribe to the feed
I like you on FB.
My biggest problem is getting my boys to eat a variety of vegetables.
I have started searching through my cookbooks and trying different vegetable recipes.
Sandi
Our biggest downfall is that we indulge too much!
Our biggest problem is time. We get home later in the evening, tired from work and then have to prep and cook dinner that everyone will eat, a hard task. I would love recipes that we can modify to meet our tastes that don’t take forever and a day to prepare.
[...] a pod cast about the challenges of healthy eating for moms and their families. You can listen to it here, and enter to win one of three copies of MyPlate for [...]
My biggest down fall in the family diet is on nights the girls have dance. One night we get home at supper time the other night we have one hour befor we leave. I end up making frozen chicken nuggets, hot dogs, or hamburgers because they are quick. I would prefer to make something more healthy but don’t always remember to plan ahead.
Our biggest downfall is sugar. I try to limit everyone’s sugar intake by providing healthy snacks but if hubby goes to the grocery store he will buy cookies, chocolate, etc.
We love desserts at my house and I really enjoy baking so it can be a challenge. I try hard to make things healthy though by adding shredded carrots, spinach, avacado, wheat germ, etc whenever possible. My family never notices.
I agree with some other posters–big challenge to us is the nights the kids have activities–the timing just gets too hectic if I don’t manage to get something in the slow cooker in the morning. . .I have tried to stock up on more healthy, hearty sandwich ingredients so that we can pack sandwiches for those nights.
Getting kids involved with the cooking process has been a help. Teaching them about nutrition and why we’re choosing more vegetables and fruit has helped them to be more open minded.
I’ve been adding spinach and flax seed oil to my kids smoothies. They love the green color!
Definitely the challenge is getting us all to eat enough vegetables. We’ve instituted meatless monday, as well as soup or salad Sunday. Finding recipes that incorporate veggies into a main dish make it easier to get tasty vegetables on the plate.
My biggest downfall is keeping my family from not eating so much junk food and getting them to get more fruits and vegetables. It is hard when they want to eat and run.
Totally agree with the posters who said their biggest downfall is getting the kids to eat veggies. Our 4-year-old LOVES fruit and eats it a lot so that makes me happy, but it’s hard to get him to eat veggies. The biggest positive change we’ve made is that my husband and I have recently lost weight. By learning more about nutrition and cooking healthier, the whole family has benefitted and I’ve been able to be a positive role model for my son.
I also like you on Facebook. And happy early birthday, Janice!
Our weakest link is my husband (and he knows it!). He is a meat and potatoes, no veggie guy and is reluctant to try new things. I find myself hiding more good stuff from him then our kids. My 2 1/2 year old claims that asparagus are her favorite food because they are green and she likes green. Obviously they are doing okay- how can I fix their dad?
I also like you on facebook.
I subscribe to RSS
My biggest challenge is that I don’t particularly like cooking. I’m always pressed for time (doing something I’d rather be doing), and have to come up with a good and healthy meal at the last minute.
That smoothie is awesome! I can’t believe my kids are getting a veggie serving with that – and they love it! My son (almost 3) does not eat many veggies, so I’ll take what help I can get. Thank you MMMs!
Great podcast. Elizabeth Ward’s book sounds great! I love tools that bring the american diet “back to basics” with a healthy and modern perspective.
I also love your original cookbook – even before I joined the “mom” club. “No Whine” is definitely on my radar for my next purchase – can’t wait to try it out, too.
Our biggest change lately is to eat less meat. My 5 year old son decided he’s a vegetarian (!), so I figured it was a good opportunity for the whole family to eat healthier. I have been making vegetarian (or vegan) main dishes for about a week now – with a bit of meat/poultry/fish here and there – and it’s been going well!
Also – just posted this blog post and giveaway on my Facebook wall.
Eat a lot of carbs and not a lot of veggies! Thank you