Category: Blog

Smoothies are a great way to combine your favorite flavors into a refreshing and nourishing breakfast. They are also a fun way to be creative and explore new recipes in the kitchen. The flavor combinations are truly endless.

Enjoying a variety of colorful fruits and vegetables at each meal is an essential part of a healthy lifestyle. The more colors you include on your plate, the more health benefits you’ll receive. Wondering which nutrients your favorite fruit or vegetable contains? Check out our graphic!
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By Andi Champion, Marketing Manager, CHEF

Between work, family time, and errands it can be hard to make time for healthy food choices. For families on the go, it may seem easier to grab something from the vending machine when it comes to snack time. These snacks are often processed and contain added sugar, sodium, or fats. Instead, we’ve put together a list of wholesome, simple snack recipes your family can enjoy. Prep these on a Sunday and enjoy them throughout the week when you get a snack attack. 

Trail Mix: Skip the store-bought version and try making your own trail mix at home. Our recipe uses wholesome ingredients that don’t contain all of the extra added sugar, salt, or fats that premade versions include.

Oatmeal Cinnamon Protein Bites: These naturally sweet bite-sized snacks are packed with protein to keep you fueled until your next meal. Prep them on a Sunday and enjoy them throughout the week as a quick snack option. They can last in the refrigerator up to seven days.

Grapes with Lemony Yogurt Sauce: Grapes, protein-rich Greek yogurt, and zesty lemon…what’s not to love? This tasty treat is the perfect refreshing snack to help you cool down on a hot summer day.

Ranchy Dip: With only six ingredients (most of which you might already have in your pantry), you couldn’t ask for a simpler snack option than our Ranchy Dip! Instead of traditional Ranch dressing, our version uses lighter ingredients such as Greek yogurt and dried herbs to create a fresh and flavorful recipe your family is sure to enjoy.

Sustainability means actively limiting our use of natural resources to avoid depleting them and causing problems for future generations. By making just a few simple adjustments to our lifestyles, we can help preserve resources for future generations.

• Buy and eat just what you need. You can always go back to the grocery store later in the week.
• Compost your produce scraps. Compost is rich in nutrients and can help your garden grow.
• Freeze food before it goes bad – such as fresh berries before they mold or soup, if you made a large batch.
• Buy foods with less packaging. Less packaging means less waste.
• Practice sustainability as you wash the dishes and only run your dishwasher when it’s full.
• Grow fruits and vegetables in your backyard or contained garden – you can even give extra produce to neighbors!

By Andi Champion, Marketing Manager, CHEF

Fiesta is one of our favorite San Antonio traditions! What began in 1891 as a one-parade event honoring the memory of the heroes of the Alamo and the Battle of San Jacinto, has grown into a city wide 11-day celebration of San Antonio’s rich and diverse history. While the festivities may look a little different this year, the things that make this tradition so special: the celebration of culture, history, and food remain.

If you’re trying to enjoy the food and fun while staying on track with your health goals, we’ve put together a list of delicious and healthy Fiesta-themed recipes to add to your menu.

Tostadas Deliciosas: These tostadas are a classic CHEF recipe for a reason! They’re simple to make, kid-friendly, and are easily customizable based off your family’s taste preferences. It’s also a great way to show your child how they can use MyPlate to build a healthy, wholesome recipe. Encourage your child to see how many different colors of fruits and vegetables they can add to their plate as they build their tostada.

Fruit Ceviche: This refreshing spin on traditional ceviche is a tasty snack and a great way to introduce your family to new flavor combinations. The combination of citrus flavors and guajillo chile powder will remind you of your local frutería.

Confetti Corn: Give your taste buds a fiesta of flavor with our Confetti Corn! This recipe is full of nutrients and comes together in less than 30 minutes. Add some heart-healthy avocado and a lean protein such as black beans or shredded chicken to make it a complete meal.

Arroz con Pollo: Try a healthier twist on classic Arroz con Pollo. Our version includes extra vegetables for an added boost of nutrition, whole grains, and less sodium than traditional versions.

Watermelon Agua Fresca: Summertime in Texas is no joke! Beat the Texas heat and cool down with our refreshing Watermelon Agua Fresca.

Picadillo Tacos: Our lighter picadillo recipe includes more fresh produce and less sodium. Top it with colorful cabbage for a crunch and serve it in lettuce cups. Garnish it with chopped cilantro for even more fresh flavor or add some spice with your favorite salsa.

Colorful Black Bean Salsa: This light dish is full of protein, fiber, and flavor. The addition of colorful vegetables means that you’re getting a variety of good-for-you nutrients. This recipe would make the perfect side dish or plant-based protein option for tacos!

Rainbow Fruit Skewers with Cinnamon Yogurt: Move over chicken on a stick, there’s a new on-the-go snack in town! Rainbow Fruit Skewers with Cinnamon Greek Yogurt is the perfect recipe to indulge in your sweet tooth. This delicious and nutritious dessert can be easily customized based off your family’s favorite fruits.

Summer Mango Salsa: Nothing beats the refreshing flavors of mango after a day in the sun! Enjoy this salsa as a topping or side to your tacos or as a dip with whole grain tortilla chips.  

For even more healthy recipes, expert advice, educational activities, and more, visit chefsa.org and follow us on social media @CHEFSanAntonio.

Burrito bowls are an easy way to incorporate MyPlate into your family’s meal time. By making your own at home, instead of picking up takeout, you’ll save money and be able to control the amount of added salt, sugar, and fat in your meal. Plus, the flavor combinations are endless!

Start 1. Let’s start with 1/2 cup of your favorite quinoa grains. We like bronw rice of quinoa!

Step 2. Next, we’ll add about 1/2 cup of leafy greens such as romaine lettuce, spinach, or kale.

Step 3. To complete the base for our burrito, we’ll add some protein to help keep us full. Choose 1/4 cup of your favorite plant-based or lean animal protein, such as black or pinto beans, shredded chicken, or ground beef.

Step 4. Time to start adding some colorful toppings! Add 1/2 cup of your favorite vegetables. The more colors, the better! Some of our favorites include sautéed bell peppers and onions, corn, diced tomato, and chopped cilantro.

Step 5. Let’s add 2 Tablespoons of healthy fats such as queso fresco or sliced avocado. These are important nutrients for our bodies and brain health.

Step 6. Our last ingredients to really bring together all of the flavors is a cilantro-lime vinaigrette. You can make this by combining 2 limes, 1/2 cup olive oil, 2 cups cilantro, 4 cloves garlic, and 1 cup nonfat plain Greek yogurt in a blender. Blend until smooth and add 2 Tablespoons to your bowl. If you’re in the mood for some spice, you can use salsa as a dressing instead.

For more healthy recipe inspiration, visit chefsa.org/recipes.

Feeling bored of your basic salads? We’ve put together a guide to help you take your salad game to the next level. Use these tips to create a healthy, filling, and most importantly delicious meal that’s anything but boring. The best part about this guide is that you can continue to mix it up with different flavor combinations.

Step 1. Let’s start with about two cups of your favorite dark, leafy greens. We like spinach, kale, or mixed greens!

Step 2. Pack on the nutrients! Top your greens with fresh fruits and vegetables to boost the vitamins, minerals, and fiber. Add about 1 -2 cups of your favorite, in-season produce.

Step 3. Protein will help keep you full and satisfied. Let’s add about 1/2 cup of lean protein to your salad. Grilled chicken, fish, lean beef, beans, quinoa, tofu, or lentils are all great options!

Step 4. Cheese will add a delicious, salty flavor to your salad. A little goes a long way in flavor so stick to about 2 Tablespoons. Feta, queso fresco, and mozzarella are our staples!

Step 5. Top with some healthy fats. Healthy fats are an important nutrient for our bodies and out brain health. Add about 1 -2 Tablespoons of nuts and seeds or give your salad a creamy flavor with 1/2 of an avocado.

Step 5. Skip the processed, store-bought dressing and make a vinaigrette at home! Simply combine olive oil, an acid or vinegar, and your favorite herbs and spices. Toss your salad with about 1 -2 Tablespoons. Store the rest in a mason jar to use later.

For even more delicious salad recipes, check out chefsa.org/recipes.

In-season produce is better for the environment, can save you money, and can contain more nutrients than out-of-season produce. Here’s our top 3 favorite recipes using spring produce that’s in-season in Texas. 

Did you know that each color of produce contains different vitamins and nutrients? It’s important to include a variety of colors in your diet to get the most health benefits. An easy way to remind yourself to mix it up is to fill half your plate with colorful fruits and vegetables at each meal. Here’s our top 5 favorite recipes to help you meet this goal! 

You may recognize this friendly face as Diego, our mascot! Diego leads a CHEF approved lifestyle by following our five healthy habits. Print out this coloring page at home for a fun family activity and an easy way to encourage your child to form healthy habits. 

Download this as a PDF, here.

Oatmeal is a quick and wholesome breakfast option. It’s also a fun way to be creative in the kitchen and explore new flavor combinations. With a few tips, you can create your own filling, nourishing bowl of oatmeal in minutes.

Step 1. We’ll start with about 1/2 cup of your favorite type of oats. Old fashioned oats are the type you may be most familiar with and are the perfect option for any bowl of oatmeal. Steel cut oats have a nutty, chewy texture, but will take much longer to cook, while instant oats will cook up fast but often become mushy.

Step 2. Add about 1 cup of liquid. Milk, almond milk, oat milk, and coconut milk are all great options! Look for unsweetened varieties for no added sugar.

Step 3. Let’s add some fruit to sweeten things up! Pick 1 – 2 cups of your favorite fruit to add to your bowl. Bananas, apples, pears, or berries are all great options!

Step 4. Add about 1/4 cup vegetables. Before you say, “No way!”, vegetables are a great way to add volume, nutrients, and fiber to your oatmeal. Plus, you really can’t tastes them! Pureed pumpkin, shredded zucchini, or shredded carrots are all great ways to add in some extra vegetables.

Step 5. Add about 2 Tablespoons of healthy fats. Chopped nuts or seeds such as walnuts, almonds, or pumpkin seeds will add a nice crunch to your bowl while nut butters will add a creamy, subtly sweet flavor.

Step 6. Protein in a bowl of oatmeal can surprisingly add up! The oats, nuts, and nut butters all contain plant-based sources of protein to help build strong muscles and keep us full. To add even more protein and a creamier texture, try adding a small dollop of Greek yogurt.

For more delicious oatmeal recipes, visit chefsa.org/recipes.

By: Loren Barrera, Baptist Health Dietetic Intern

Reviewed by: Katy Bowen, MS, RDN, LD

Edited by Andi Champion, CHEF

Have You Tried Our Healthy Habits?

Leading a healthy lifestyle doesn’t have to be complicated. Our CHEF Healthy Habits are simple steps your family can take that will help contribute to their long-term health. Your family might already be following these habits without even knowing!

1. I fill half my plate with colorful fruits and vegetables at every meal.

Each different color of produce contains different vitamins, minerals, and nutrients. Enjoying a variety of colors at each meal is the best way to ensure your body get the most health benefits. If getting your child to eat their vegetables is a challenge, involving them in the meal preparation process can help encourage them to try new foods. Ask them to help by measuring ingredients, washing fruits or vegetables, and cutting ingredients with a kid-safe knife. Another way to help your child build a colorful plate is to give them a choice. For example, ask your child if they would prefer to have roasted bell peppers or grilled broccoli at dinner, or let them build a salad for the family by picking ingredients using the colors of the rainbow. By making it seem like it was their decision, they may be more likely to try something new.

2. I eat a healthy breakfast each day.

Starting your day with a wholesome, balanced breakfast provides you and your family with the energy you need to conquer the day. Aim to include protein and whole grains in your breakfast to keep you fueled and full until lunch times. If weekday mornings are a busy time for your family, smoothies or overnight oats can be a great option. You can also prep a healthy breakfast such as frittata, tofu scramble, or breakfast sandwiches that can be enjoyed throughout the week. Just heat the dish back up in the microwave and you’ll be good to go!  

3. I drink plenty of water and avoid sugary drinks.

Water is one of the body’s most essential nutrients. Every cell and tissue in the body needs it to function. Staying hydrated will keep our brains alert and energy levels stable. Skip the sugar sweetened beverages such as soda, sweet tea, and energy drinks and hydrate the healthy way by drinking water. Carrying a water bottle with you throughout the day will remind you to keep drinking and make it convenient to stay hydrated. If you’re bored with plain water, make your own infused water at home! Simply add your favorite fruits and herbs to a pitcher of water and let it sit overnight in the refrigerator so the flavors can combine. The combinations are endless!

4. I sit less and move more.

It’s important to limit your screen time and to play or be active for 60 minutes or more each day. Participating in strength and flexibility activities at least three days a week helps your body promote growth and prevent injuries. You can go for a walk, play at the park, bike ride, or dance to music. Try limiting television time at home and set up goals of how much physical activity your family would like to strive for each week. Adults should get at least 150 minutes of physical activity each week and children 6 years or older should get an hour or more each day. 

5. I cook and eat at home at least five times a week.

Cooking is a fun activity for the entire family. Encourage your child to join you in the kitchen and try making a recipe that everyone in the family can help prepare. From washing produce to chopping vegetables, there is a job for everyone. After dinner is ready, use this time to bond as a family by turning off devices and sitting together at the table to enjoy the meal.  If weekdays are a hectic time for your family, you can try batch cooking on the weekends or meal prepping food ahead of time. You can then freeze and reheat the food when you are ready to eat. Planning meals a head of time will help your family know what to buy at the grocery store. It may even help reduce those impromptu stops to fast food restaurants.

Sources:

1. How much physical activity do adults need? Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/adults/index.htm. Published October 7, 2020.

2. How much physical activity do children need? Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/children/index.htm. Published October 7, 2020.