Nu­tri­tious Meals for Busy School Nights

Riverbank News - - NEWS -

When school is back in ses­sion, the real test for par­ents is not in the class­room, but in the kitchen. Be­tween break­fast, lunch and din­ner – not to men­tion snacks – meal plan­ning seems end­less and daunt­ing.

With con­ve­nient op­tions like canned ingredients on-hand, par­ents can have the mak­ings of a whole­some home­made meal right at their fin­ger­tips.

Canned foods not only help cut down on prep time in the kitchen, but also de­liver nu­tri­tional ben­e­fits. In fact, kids and adults who use six or more canned foods per week are more likely to have di­ets higher in 17 es­sen­tial nu­tri­ents, ac­cord­ing to a study pub­lished in “Nu­tri­ents.” Plus, cans pro­vide year-round ac­cess to sea­sonal fruits and veg­eta­bles, and keep food fresh and fla­vor­ful without the need for preser­va­tives and ad­di­tives.

From on-the-go break­fasts like Veg­etable Frit­tata Mi­nis to hearty din­ners like this Beef and Veg­etable Soup and ev­ery­thing in-be­tween, a well-stocked pantry – or your “cantry” – full of canned pro­teins, fruits, veg­eta­bles and soups can help busy par­ents get through the week with creative meals they can feel good about serv­ing their fam­i­lies.

For more in­for­ma­tion about the nu­tri­tional ben­e­fits of cook­ing with canned foods and to find fla­vor­ful recipes for the back-to-school sea­son, visit Can­sGetYouCook­

Gluten-Free Pump­kin and Cho­co­late Chip Bread

Recipe cour­tesy of Cans Get You Cook­ing Serv­ings: 20 (2 loaves)

4 cups oat flour 2 tea­spoons bak­ing soda 2 tea­spoons ground cin­na­mon 1 tea­spoon ground nut­meg

pinch of salt 1 cup (2 sticks) but­ter, soft­ened 2 cups gran­u­lated sugar 4 large eggs 2 tea­spoons vanilla ex­tract 1 can (15 ounces) pump­kin 2 cups chopped wal­nuts 1 cup bit­ter­sweet cho­co­late chips 1/2 cup con­fec­tion­ers’ sugar

1 ta­ble­spoon milk

Heat oven to 350 F. Grease two 8-by-4-inch loaf pans. In large bowl, com­bine oat flour, bak­ing soda, cin­na­mon, nut­meg and salt.

In large bowl us­ing mixer, beat but­ter and sugar un­til light and fluffy. Beat in eggs one at a time. Add vanilla, oat flour mix­ture and pump­kin; beat un­til just blended. Stir in wal­nuts and cho­co­late chips. Spoon mix­ture into pre­pared pans.

Bake 50-55 min­utes, or un­til tooth­pick in­serted in cen­ter comes out clean. Cool 10 min­utes. Re­move from pan. Cool com­pletely.

In small bowl, stir con­fec­tion­ers’ sugar and milk un­til smooth. Driz­zle mix­ture over pump­kin bread.

Tuna Slid­ers with Green Chilies

Gluten-Free Pump­kin and Cho­co­late Chip Bread

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