Author Archives: Austin Brooks

Kids in the Kitchen

Not only is cooking with your child a great way to bond with them, it’s also a good way to broaden the types of foods they eat. Children are more likely to enjoy a food if they see how to cook it and help in the process. If you’re unsure about what to make for dinner, invite your kids to make one of their favorite take-out meals at home. Chinese-inspired meals are a great choice! Continue reading

Nigerian meal of Chicken Stew and Sautéed veggies

MyPlate-Inspired Nigerian Meals

Do you need ideas for making healthy meals for your family? Fruits and vegetables can easily be mixed into several different dishes to make them even tastier! MyPlate encourages you to make that half your plate fruits and vegetables. Get inspired with new ways to add fruits and veggies with tasty Nigerian dishes. Try out Nigerian cuisine with this simple and delicious Kidney Beans and Sweet Peppers recipe.

Ingredients:

  • 1 teaspoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 green peppers, sliced into strips
  • 2 cans kidney beans, drained and rinsed
  • 1 low sodium chicken bouillon cube

Directions:

  1. Heat olive oil in large skillet over medium heat. Add onions and garlic to pan and sauté for a few minutes until soft.
  2. Add peppers and stir. Saute for another 2 minutes.
  3. Add kidney beans and bouillon cube. Lower heat and stir until bouillon cube is dissolved and beans are heated through.
peppers, garlic, and ginger on wooden table

Nigerian spices make veggies tasty!

Here are a few ideas from Nigerian cooking you can use to make family meals more affordable and healthy, but just as delicious.

  • Choose canned or frozen fruits and vegetables instead of the fresh options.
  • Opt for the low or no sodium options if available. Low and no sodium options can usually be found at any grocery store in most vegetables and fruits.
  • Buy dried spices instead of fresh spices to lower the cost while still keeping traditional Nigerian flavor. Use garlic powder, paprika, and red pepper flakes to add Nigerian flair to your meals.
  • Mix vegetables into main dishes, soups, and stews for more nutrition.
  • Make a large batch and eat leftovers to save time. Set aside time to cook over the weekend and have yummy dinners in a flash for your busy weeknights.

Using MyPlate and Nigerian-inspired dishes to build your weekly menu is an easy way to get your daily fruits and vegetables. For more Nigerian-inspired recipes, try Creamy Chicken Paprika Stew or Jollof Rice! Which dish are you and your family going to try first?

plate of Mexican dishes enchiladas, rice, and fresh salsa

MyPlate-inspired Meals from Mexico

Mexico is known for its melting pot of influences to create distinct and tasty meals. Mexican staple foods include corn, wheat, and rice. Corn can be found either by itself or made into corn dough (masa) to make Mexican meals such as empanadas, tamales, and tortillas. Wheat is mainly used to make tortillas for tacos, enchiladas, and migas. Rice is a staple grain used as a side dish or as part of recipes like Arroz con Pollo. Continue reading

Healthy meal that follows MyPlate

Eat Healthy with Israeli Cuisine

Are you trying to find new ways to eat more fruits and vegetables but always end up using the same recipes? Eating plenty of fruits and vegetables a day can reduce the risk of some chronic diseases such as heart disease, obesity, diabetes and even cancer. Do you find it hard to make half your plate fruits and vegetables at each meal every day? Good news! The Israeli cuisine is full of delicious recipes that mix fruits and vegetables with grains and proteins, making it easy to meet MyPlate guidelines. Continue reading

Indian family cooking with children

Spice Up Your Plate with Indian Food

Did you know that India has nutrition guidelines, just like America does? Similar to MyPlate, India follows a food pyramid which recommends eating many fruits, vegetables, grains and legumes, and fewer meats, oils, high-fat foods, and added sugar. Preparing Indian recipes is a fun way to incorporate more variety and flavor into your meals. Continue reading