​​​​​​​​​Week of Aug 13 thru 19:

Lucille's LunchTime Line-up

Mix and match these fantastic options to create your favorite healthy lunch! Whether you are headed back to school, looking for creative lunch ideas to pack for your kids, or just bored of your same old lunch routine - try something new today! Pick a protein and complex carbohydrate as your base, then add your favorite garnish (feel free to choose a few from this category) and condiments for some added colors! So get creative and enjoy your lunch! 


Serving size: Pick 1 item from each category for a healthy balanced meal with average calorie, fat, and protein content to keep you on track! 


Protein ideas (portions should be 2 ounces):
Turkey slices
Chicken slices
Ham Slices
Roast Beef
Turkey bologna
Chicken strips (grilled not fried)
Boiled egg
Boiled shrimp
Tuna fish
Shredded low fat cheese
All natural peanut butter (no trans fats)
Veggie burger


Complex Carbohydrates:
Wheat bread (more than 5 grams fiber – must be whole grain)
Wheat tortilla
Wheat rolls
½ wheat pita
Wheat crackers (see serving size)
Snacks portion should total 100 calories​


Condiments:
Mustard
Low fat salad dressing
All types of vinegar
Lemon
Catsup
Low fat mayonnaise

Week of Aug 6 thru 12:

Pasta Night Delight — wholefoodsmarket.com 
Lets Get SQUASHY!


4 servings per recipe

Calories: 329; Carbohydrate: 16g; Total Fat: 15g; Saturated Fat: 3g;                           Sodium: 600mg; Fiber: 4g; Protein: 19 - 22g
Ingredients: 

  • 1/2 to 1 lb ground turkey (93% lean, if available)                
  •  1 spaghetti squash, halved and seeded    
  • 1/4 medium yellow onion, finely chopped
  •  2 cups prepared marinara sauce
  •  1 1/2 tablespoon olive oil
  • 1 clove garlic, mashed into a paste
  • 1/2 teaspoon dried basil

Directions: 
        Preheat the oven to 375°F. Arrange squash in a large baking dish, cut-side  down. Pour 1/2 cup water into the dish and bake until just tender, 30 to 35 minutes. Rake with a fork to remove flesh in strands. Meanwhile, heat a skillet over medium heat and cook ground turkey, until almost cooked, breaking into smaller pieces, about 5 minutes. Add onion and cook until  soft, 6 to 8 minutes more. Add sauce and simmer to combine flavors, 2 to  3 minutes. Keep warm. Portion squash into bowls, top with sauce and  serve. 


Welcome to our Recipe of the Week! 

All our recipes are made to be family friendly, weight control friendly, and even suitable for individuals with diabetes! SO tell your friends and join in! 

Text fnctips to 31996 to join us!

Nutrition Tips and Recipe of the Week

​Eat REAL Food!

Garnish:
Tomato
Spinach instead of lettuce
Cucumbers
Shredded carrots
Avocado
Chopped apples
Chopped celery

Family Nutrition Center of  South Florida

Book an appointment with Family Nutrition Center of South Florida
Powered by Appointment-Plus