Healthy Dinners
Hi everyone! This week's post will be about how to cook healthy dinner meals with a small amount of ingredients. When I was home over winter break, this was the meal that my mom decided to cook one night. It has almost every food group included in it, which is vegetables, grains, protein, and a little bit of dairy. In this post, I will be outlining each major food product used in this meal.
Vegetables-
Tomatoes: Great source of Vitamin C, potassium, folate, and Vitamin K. The major nutrient in tomatoes however is lycopene. This nutrient helps to reduce the risk for heart disease and cancer. But, one major tip or fact that you should know about lycopene is that it deactivates for the most part when the tomato is cooked, hence you will get the most out of it if it's raw. The typical price is $4-5 for one pound.
String beans: This vegetable covers two categories of the food plate, the veggie section and the protein section. String beans are very high in fiber and provides lots of vitamins such as A, C, K, B6, and folic acid. In addition to this, green beans are a good source of calcium, silicon, iron, manganese, potassium, and copper. The typical price for canned green beans is $1.50 and a little more when buying fresh.
Mushrooms: Mushrooms are packed with lots of nutrients such as copper, potassium, protein, phosphorus, zinc, niacin, and pantothenic acid. Mushrooms are the opposite of tomatoes because when mushrooms are cooked, there are much more nutrients available for our bodies to absorb than when they are raw. The typical price of mushrooms is about $1.50-$2.
Protein/Dairy/Grains-
Chicken with panko coating: Obviously there is a great amount of protein in chicken that has many benefits such as regulating blood pressure and good cholesterol levels as well as lowering risk for cancer. Chicken can also help with weight loss. Now, not many people would believe this but proof that chicken can aid in weight loss is in the new Weight Watchers plan. All types of protein, including chicken, have become zero points. As for dairy and grains, the panko coating helps with the grain section and the egg, milk mixture to dip the chicken in first takes care of the dairy content. The average price of chicken breasts would be anywhere from $5-$10 depending on how many people you are feeding.
While you may not think that your meals have every food group in it, you'd be surprised that if you pay attention while making it what is actually included.
So thank you so much for reading my blog and I hope you enjoyed this week's post!! Make sure to follow me on Instagram @jenuinenutrition_ to keep updated with when I post. Thanks so much and I hope to see you all in the next post!!
Vegetables-
Tomatoes: Great source of Vitamin C, potassium, folate, and Vitamin K. The major nutrient in tomatoes however is lycopene. This nutrient helps to reduce the risk for heart disease and cancer. But, one major tip or fact that you should know about lycopene is that it deactivates for the most part when the tomato is cooked, hence you will get the most out of it if it's raw. The typical price is $4-5 for one pound.
String beans: This vegetable covers two categories of the food plate, the veggie section and the protein section. String beans are very high in fiber and provides lots of vitamins such as A, C, K, B6, and folic acid. In addition to this, green beans are a good source of calcium, silicon, iron, manganese, potassium, and copper. The typical price for canned green beans is $1.50 and a little more when buying fresh. Mushrooms: Mushrooms are packed with lots of nutrients such as copper, potassium, protein, phosphorus, zinc, niacin, and pantothenic acid. Mushrooms are the opposite of tomatoes because when mushrooms are cooked, there are much more nutrients available for our bodies to absorb than when they are raw. The typical price of mushrooms is about $1.50-$2.
Protein/Dairy/Grains-
Chicken with panko coating: Obviously there is a great amount of protein in chicken that has many benefits such as regulating blood pressure and good cholesterol levels as well as lowering risk for cancer. Chicken can also help with weight loss. Now, not many people would believe this but proof that chicken can aid in weight loss is in the new Weight Watchers plan. All types of protein, including chicken, have become zero points. As for dairy and grains, the panko coating helps with the grain section and the egg, milk mixture to dip the chicken in first takes care of the dairy content. The average price of chicken breasts would be anywhere from $5-$10 depending on how many people you are feeding.
While you may not think that your meals have every food group in it, you'd be surprised that if you pay attention while making it what is actually included.
So thank you so much for reading my blog and I hope you enjoyed this week's post!! Make sure to follow me on Instagram @jenuinenutrition_ to keep updated with when I post. Thanks so much and I hope to see you all in the next post!!
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