[Music]
welcome back to as they live cooking
healthier as a family that's what the
culinary health education for Families
program is all about registered
dietitian and nutritionist Katie Bowen
joins us with some great ideas and we
were talking about how yeah $64,000
question always is getting the kids to
eat doing something like this where they
get to kind of construct it making
ownership and more likely to try it
right and even better if you have them
in the kitchen with you helping you cook
they're so much more likely to try this
amazing recipe so today we're making
some really simple kind of planned over
instead of leftovers we're batch cooking
Sunday night we're gonna batch cook our
grains which is quinoa our flank steak
roasted chicken and we're gonna roast
some gorgeous vegetables a sweet potato
carrot onion a full bell pepper broccoli
if you can put a pizza in the oven you
can roast veggies it's that simple
alright so take some of those take those
add to our wholesome whole-grain Bowl
for our land over by the way if you hear
a lot of music in the background
the Tejano fest is going on down here
Market Square so it's loud they're
having a great time
another reason to party lisaknott
mchavez food and this is actually
because again you'd say well I want to
try some of this I'm gonna try some of
that everybody can have what they like
right exactly I love what you said about
quinoa - how much protein tell me about
how about quinoa is a complete protein
which means that it has all of your
essential amino acids the building
blocks of proteins that our body doesn't
make and so it's a great source of
protein but it's also a great source of
fiber because it is a grain which is
great for our hearts and our digestive
system and so you can substitute any
grain for us but you can do brown rice
white rice whole grain pasta and
remember only half of the grains you eat
each week need to be whole grain so you
can mix it up
you say that because you're in you do
the whole 80/20 80/20 80% of your meals
should look like this
the other 20 maybe a margarita we could
chicken breasts I mean kiss you good-bye
chicken person yeah so you can buy a
rotisserie chicken and you make
different things use the eyes if you
want to absolutely and maybe this is
what breaks a flank steak so it's a
really great low cost date that you can
make and so what you can do is sear it
on either side and then cook it in the
oven slow cook to make it a little more
tender which is a great way to season it
okay and make sure you cut it against
the grain exactly a lot of money so
we're gonna add sit you can add them
spinach a little bit of add your green
then you can add some veggies either
carrots tomato or on top so you can
either add I'll pull these over here for
you you can either add you know walnuts
which are a great source of omega-3
fatty acids one of the only plant
sources yes right heart-healthy fat
right there and then our vinaigrette
that we made earlier in the show tell us
again what's in there okay it's really
at two ingredient lemon olive oil but we
went ahead and added some salt and
pepper and then some fresh chopped
parsley in it to give him motive an
extra zest you can make your own salad
dressing so simply yeah and you know
exactly what goes in
as you want or as little salt so you do
this on a Sunday and then this is what
you've got your four things on Sunday
you've got your wholesome whole-grain
Bowl so then what we can do is take our
roasted veggies our our rotisserie
chicken add that to a gorgeous salad
you've been with our flank steak we can
make this gorgeous steak and blue cheese
wrap it is fabulous put some roasted red
peppers in there some spinach you're
good to go then we can come over here
make flank steak with a gorgeous
chimichurri sauce with roast more roast
veggies and a great quinoa pilaf this
actually has red quinoa in there to give
it a little extra color and then we can
pour you know our same vinaigrette into
the quinoa medley
I also added some veggies and exactly so
we make a quinoa medley with some
veggies mix it up a spinach salad with
you your roast veggies still on top and
your roast chicken you can even make a
chicken salad chicken salad wrap so that
you've got lunch taken care of all wow
that's five meals right there
exactly one couple hours of cooking and
the prep work now my question is though
this will all keep in the fridge for
four days Sunday night you've got meals
for Sunday through Thursday and this is
beautiful too we talked about a healthy
snack so just keeping the kids on that
travel simple snack so that when the
kiddos come home you've got a little
something to eat and maybe you can
entice them to the kitchen to help you
cook a little bit which is what our
program teaches in our teaching kitchen
we want the family all together we use
it really safe kids safe
so they can chop up the veggies with the
families make some really crazy I'm
happy to I did my daughter cutting
things and she's so proud that she did
that coming out and you got classes
on this too we do so at the we have
sites all over the city teaching
kitchens the Children's Hospital just up
the road from here to YMCAs that have
some amazing classes going on one
tomorrow resumes Family YMCA Petrenko
okay along with our botanical garden
that has a really great event going on
with local celebrity chefs on Sunday
nice and they actually get to pick right
from the garden at the garden they the
kids go out they pick you know dinosaur
kale and rainbow chard and they make
this gorgeous salad and these are the
things that these kids would really not
you know eat if we were to serve it to
them on a plate but because they've had
a hand in picking it and then they make
the Ricky over there at chef Dave it's
fab rescue for second they always thank
you so very much
alright love the classes tomorrow at
10:00 a.m. again at the YMCA off 151 up
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