January 2020

NUTRITION NEWS

Inside this Issue:

Eat Light at Night

The Scoop on Legumes

What’s New in Our Kitchens?

Harvest of the Month

Recipe of the Month

Lovejoy ISD Student Nutrition

Follow us on Social Media! Our social media sites are designed to

communicate with our students, parents, and

staff about what’s going on in our kitchens, share

new items, announce promotions, and provide

resources for nutrition information and recipes to

help you live a healthy lifestyle.

www.pinterest.com/LISDnutrition

@lovejoyisdfood

@lovejoyisdfood

● Bump Up Day is Friday, January 31st at Sloan Creek, Willow Springs, and Lovejoy High School. We are so excited for 4th, 6th, & 8th grade students to eat lunch at the schools they will be attending next year. Please visit our website to see what’s on the menu for Bump Up Day at all schools.

● Know someone looking for a job in school nutrition? We are hiring for our Student Nutrition Specialist positions. See what we have to offer on page 4 of the newsletter!

● Look for our Harvest of the Month featuring fresh produce served in our cafeterias! Check out page 5 to see our pick for this month!

Announcements

Photo: gettyim ages|cleardesign1

January 2020

eat Light at night Is dinner your biggest meal of the day? Are you ravenous by the time you get home from work? Many of us tend to eat our heaviest meal late at night. To break this habit, try to eat more throughout the day so you are not starving by dinnertime. Avoid skipping meals and snacks to prevent overeating later in the day. Here are some simple tips to help you eat light at night!

Plan aHead Over the weekend, take some time to plan out your meals for the week. Make a list of everything you need for your meals and snacks. Going to the grocery store with a list helps to make sure you don’t forget anything or rebuy ingredients you may already have in your pantry, refrigerator, or freezer. Try to incorporate and use what you have on hand so that meals are made with the freshest ingredients and to reduce food waste.

Keep it simple When planning dinner, incorporate lean protein, whole grains, vegetables, and healthy fats in your meal. Turn leftovers into a new meal the next day! For example, if you are grilling chicken breast for dinner, save the leftovers and make chicken tacos the next night. Simple staples can be turned into a variety of meals. Looking for a quick side dish? Steam frozen or roast fresh vegetables. Roasting veggies adds so much flavor and they are very simple to prepare. Drizzle a little bit of olive oil, salt, and pepper over your favorite fresh veggie and roast in the oven for about 20-25 minutes on 425°F. Frozen brown rice is another great choice to have on hand when you are in a pinch for a whole grain.

CHoose satisfying foods to fill your plate At each meal, fill half of your plate with colorful non-starchy vegetables, one quarter with quality carbohydrate such as whole grains, and one quarter with lean protein. Since fats have more calories per bite than protein and carbohydrate, sprinkle in healthy fats such as oils, nuts, seeds, nut butters, avocado, flaxseeds, etc. Add a serving of fresh fruit and/or dairy with meals if desired. By pairing food groups, you will feel full longer and blood sugar levels will be more stable. For example, pair grilled or baked salmon with a side of quinoa, roasted asparagus and cherry tomatoes, and a side salad with vinaigrette dressing.

Stock up on frozen fruits & veggies Frozen fruits and vegetables are typically harvested at their peak and flash frozen, so they are fresh and nutrient-rich. For a quick side dish to any meal, steam or sauté frozen vegetables. Pick frozen vegetables without creamy or cheesy sauces to save on calories, fat, and sodium. Sauté vegetables in extra virgin olive oil with garlic and herbs to add flavor. Frozen fruit is a delicious topping for yogurt, oatmeal, and cereal. You can also enjoy frozen fruit right out of the bag!

Photo credits: w w w .m arthastew art.com

January 2020

Eat at the kitcHen table Enjoy family time by eating dinner at the kitchen table! Even though it’s an easy way to unwind, avoid watching television or being on the phone during dinner. Try to eat mindfully by sitting at the table and focusing on the meal in front of you.

Savor eacH bite From the time you take your first bite, it takes about 20 minutes for the body to send the signal for fullness to the brain. Take your time eating. There is no rush. Enjoy every bite of the meal you just prepared!

Be mindful of beverages Calories from beverages such as flavored coffee drinks, sweet tea, juice, and soda add up very quickly! Not a fan of plain water? Spice it up with a squeeze of citrus or infuse it with fresh fruit. Sparkling water without added sugar is another great choice to stayed hydrated without adding calories to your day. Remember you don’t have to change everything all at once. Small changes make a big difference over time. Aim for changing one habit a week to successfully achieve eating light at night!

Quick & Light dinner ideas Grilled or baked chicken

Whole-wheat couscous

Oven roasted vegetables (red bell peppers, purple onion, Brussels sprouts, asparagus, carrots, zucchini, yellow squash, mushrooms, etc.)

#1

Panko crusted salmon Whole-wheat orzo Mixed greens salad with cherry tomatoes, cucumbers, feta cheese, Kalamata olives, & balsamic vinaigrette

#2

Shrimp stir fry with bell peppers, broccoli, green onions, and/or snap peas over brown rice Side of fresh fruit

#3

90% lean hamburger on 100% whole-wheat bun with favorite veggie toppings Oven baked sweet potato fries Side salad with light vinaigrette

#4

Taco salad with grilled fajita chicken, black beans, brown rice, chopped tomatoes, avocado, and 2% reduced-fat shredded cheese with light lime vinaigrette Side of fresh fruit

#5

Pan seared barramundi Oven roasted rosemary potatoes Steamed green beans

#6

Check out our menus at http://lovejoyisd.nutrislice.com to see when we are serving new foods at your school!

What’s New in Our Kitchens?

January 2020

The Scoop on Legumes Legume is a fancy word for bean or lentil. There

are many varieties including: black, lima,

garbanzo, navy, fava, & kidney beans, black-eyed

peas, lentils, soybeans (edamame) and split

peas. They are packed with nutrients including

protein, iron, soluble fiber, calcium, potassium,

magnesium, zinc, and B-vitamins. Soluble fiber

satisfies hunger and keeps us feeling full for a

longer amount of time. It also has heart-health

benefits including lowering LDL cholesterol by

binding to it and excreting it out of the body.

Beans and lentils are tasty in pasta dishes, soups,

casseroles, dips such as hummus or black bean

dip, or even on top of a salad. If you haven’t done

so already, give them a try! Photo credits: w w w .veryw ellfit.com

K-12 menus featuring:

Roasted Cauliflower Fresh cauliflower florets, oil, salt & pepper

&

MasHed Cauliflower Fresh cauliflower florets, butter, salt, pepper, & a little bit of masHed potatoes

SCIS bulletin board

January 2020

We are hiring!

Visit the Lovejoy ISD website to view current job openings and to complete the online Application.

What we offer:

● Monday through Friday work schedule

● Flexible daytime shifts during school hours

● Weekends, school holidays, school breaks, and summer off

● Benefits available for permanent employees (min. 20 hours/week)

● If currently outside of LISD school district boundaries, your children may attend LISD at no cost (as long as the employee is eligible for benefits)

● Free lunch provided daily

● Opportunity for advancement

Job requirements:

● Able to lift/push/pull 40-50 lbs. on a regular basis

● Have reliable transportation

● Fingerprint screening

● Have a current food Handler’s Card

The Lovejoy Student Nutrition Department is

Hiring for several Student

nutrition Specialist positions!

Recipe: Lemon Basil Chicken with Brown Rice

ingredients: 1 tablespoon extra-virgin olive oil

½ large yellow onion, finely chopped

4 garlic cloves

1 ½ pounds boneless, skinless chicken breast, cut into ¾ inch cubes

2 tablespoons low-sodium soy sauce

¼ teaspoon ground black pepper

5 cups loosely packed baby spinach

1 tablespoon lemon zest

2 tablespoons freshly squeezed lemon juice

2 cups fresh basil leaves

Kosher salt & pepper to taste

Prepared brown rice for serving

directions: 1. In a large skillet, heat the olive oil over

medium. Once hot, add the onion and cook, stirring often, until softened, about 4 minutes. Add the garlic and cook until fragrant, about 30 additional seconds.

2. Add the chicken, increase the heat to medium high and let cook for 3 minutes, browning all sides. Stir in the soy sauce and black pepper. Let cook until the chicken is completely cooked through, about 3 minutes longer.

3. Stir in the spinach a few handfuls at a time, letting the heat of the pan wilt it as you go. Stir in the lemon zest, lemon juice, and basil. Cook and stir just until the basil is wilted, about 1 additional minute. Taste and season with additional salt or pepper as desired. Serve warm with brown rice. Enjoy!

From the kitchen of Well Plated

Photo credit: www.wellplated.com

Cauliflower Cauliflower is a cruciferous vegetable. The name “cruciferous” means cross

bearing because the four petals resemble a cross.

It’s low calorie and packed with fiber!

Fiber is a complex carbohydrate found in plant foods like fruits, vegetables,

grains, nuts, and seeds.

Excellent source of vitamin C & potassium.

Delicious roasted, mashed, steamed,

or fresh!

January 2020

Harvest of the Month

Photo credits: w w w .thepioneerw om an.com