From The Nutritionist

Kate Williams, RD, LD
Guest Author
Kate Williams, RD, LD
Kristen Kauffman, nutrition student
Guest Author
Kristen Kauffman, nutrition student

Keep Your Resolutions with the Help of  Real Solutions

Once the calendar nears January 1st, people declare New Year’s resolutions. Sometimes the goals we set, like “Lose Weight” or “Eat Better”, though full of good intention, lack a plan to get us from point A to point B. Campbell can help with Real Solutions. These are the actual behaviors, plans or products to help you reach your goals/resolutions, not just for January, but all year long. Below are a few popular resolutions and Real Solutions to help you be successful.

It’s simple: make small changes in your diet and lifestyle to achieve large, long-lasting results.


RESOLUTION –Find Balance with Food and Fitness

REAL SOLUTIONS

  1. Make better beverage choices with a simple swap. Enjoy 8 fl. oz. of V8® Fruit & Vegetable Blends instead of 8 fl. oz. of regular soda each day. It’s a simple way to cut calories and
    sugar, while adding a full serving of vegetables*.

  2. Campbell’s® Healthy Request®
    Minestrone Soup

  3. Demand more from your snack! When the
    afternoon slump hits or you need something to hold
    you over until dinner, reach for a bowl of Campbell’s®
    Healthy Request®
    microwavable soup instead of hitting the vending machine. It takes longer to eat when served hot and the volume can help you feel satisfied.1 Soup can also be a Strategy for Weight Management.

  4. Commit to Fitness. On busy days, squeeze in a quick walk at lunch or add lifestyle activities (like choosing a farther spot in the parking lot). On days off, add a longer workout and challenge yourself.** Play kickball with the kids, create a homemade obstable course or try something new, like a weighted hula hoop. Any activity counts!

*A full serving of vegetables = ½ cup of vegetables
**Be sure to check with a doctor before starting any exercise regimen.


RESOLUTION - Spend Time with Family

REAL SOLUTIONS

  1. Begin the day together – with breakfast. It can be tough to gather for dinner with sports, work, and school schedules. Make time in the morning to have a nutritious breakfast together. Try yogurt with granola, cinnamon swirl bread with raisins, or a mini bagel topped with peanut butter and a piece of fruit.

  2. Take a field trip to the supermarket. Talk about “anytime foods”, healthful choices vs. foods that are “sometimes foods”, like chips and sweets. Have little ones pick a new, healthful food to try each week. Encourage them to guess which foods fit in each group. Treat the shopping experience like a treasure hunt by giving kids a mini shopping list to complete.

  3. Transform the kitchen into a classroom. Have the kids help with a recipe. This is a fun way to practice math & measuring, reading and of course, following directions! Have teens prepare a simple meal with Campbell’s® Sauces to build culinary skills. Enjoy the meal as a family and then make cleanup a team effort.


RESOLUTION - Eat More Meals at Home & Save Money!

REAL SOLUTION –

  1. Plan ahead. Check your schedule for the upcoming week and plan a 7-day menu. Then, create a shopping list to get all the food you will need. Plan for quick and easy meals on days when you are the busiest. For example, use the slow cooker on a hectic day – a few minutes in the morning and it will be ready when you get home late from the office or ball game. Campbell’s® Healthy Request® Condensed cream soups can also help you make nutritious recipes with a few pantry staples. Check out Campbell’s Nutritious Recipes to find recipes that meet your diet/nutrition needs.

  2. Take a detour from carryout pizza. Instead of ordering a takeout pizza with a thick, greasy, crust, loaded with meat and cheese – make a lightened-up version at home! Start with a thin crust, spread with Prego® Veggie Smart® pizza sauce, top with veggies like mushrooms, caramelized onions, and grilled sweet peppers. Then add a sprinkle of low-fat mozzarella and parmesan cheese. Want a unique make-at-home recipe? Try Pepperoni Tortilla Pizzas and add a veggie salad as a side.

  3. Double up. If you make a double batch of all your meals for a week, you will have a freezer full of ready to thaw meals when a busy stretch catches you off guard.

Making small changes in your everyday life can be easy to do, when you have a plan. As we head into the New Year, let’s all try to pair resolutions with Real Solutions, so next year we can look back at our successes!

Find Your Real Solutions,

Kate & Kristen

Kate's Bio

Kate received her bachelor's degree in dietetics from the University of Delaware and completed her dietetic internship at Johns Hopkins Bayview Medical Center. She has over ten years of experience in a variety of nutrition-related practice areas including clinical nutrition, weight management counseling, health and wellness and nutrition education. Kate has worked as a nutrition consultant to the Campbell Soup Company since 2005.

Kristen’s Bio

Kristen is currently a senior at West Chester University studying Nutrition and Dietetics. This past summer Kristen completed a 12-week internship at the Campbell Soup Company as the Health Science and Regulatory Affairs intern. Through this experience, she saw the role of a dietitian in the food industry. Her future goals are to complete a dietetic internship, and ultimately work in the area of nutrition education and communication.

References

  1. Low-Energy-Dense Foods and Weight Management: Cutting Calories While Controlling Hunger http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_energy_density.pdf Accessed Nov 19th, 2015.

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En Papillote Technique

1. Prepare the parchment paper
Get a large piece of parchment paper, approximately 2.5 times as large as a single portion of food. Cut the paper into a heart shape, lightly brushing one side with oil. This creates a slight barrier to water, preventing the paper from becoming soaked too quickly. Another option, though not as attractive, is to use tin foil instead of parchment paper.

2. Select the ingredients
This is a very quick-cooking approach, so it works best with tender proteins such as fish and shellfish. The accompanying ingredients, like julienned vegetables (matchstick size), must be small enough to cook at the same rate as the fish. In some cases the vegetables can be blanched, or quickly cooked in boiling water, to ensure proper doneness. Fresh herbs will go a long way in providing flavor.

3. Assemble the packet
Lay the oiled, heart-shaped paper on a baking tray, oiled side up. Season your vegetables with salt, pepper, extra virgin olive oil, and half of the herbs. Toss them around for an even coat. Place enough for one portion on half of the paper. Bunch them up to create a bed for your fish, leaving about two inches between the food and the edge of the paper. Place the seasoned fish on the vegetables and sprinkle the remaining herbs. Add a splash of the liquid on top of the fish, just enough to add moisture.

4. Seal the packet
To seal, fold the heart over to enclose the fish and vegetables (so it resembles a teardrop). Starting at the top of the heart, fold about 1/4" of the edge toward the center. Fold over again to create a seal. Continue along the length of the parchment, folding each section twice. When you get to the point of the heart, twist and fold to finish the seal.

5. Bake your dinner
Bake the packet in a 425°F oven for 10-14 minutes, depending on the size of the fish. The packet will puff and brown while in the oven and as the steam builds. When cooked, remove from the oven and carefully place the packet on a plate. With a knife or scissors cut an "X" on the top and fold back the edges for a dramatic presentation and a delicious, healthy meal.

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Spicy Flounder and Clams with Summer Vegetables

Prep Time: Less than 20 minutes
Cooking Time: 10-14 minutes
Yield: 2 servings

Ingredients:

  • 1/3 cup carrots, finely cut julienne
  • 1/3 cup sugar snap peas, cross cut thinly
  • 1/3 cup zucchini, yellow, finely cut julienne
  • 6 each cherry tomatoes, cut in half
  • 1 Tbsp. shallot, minced
  • 1 clove garlic, minced
  • 1 Tbsp. extra virgin olive oil
  • 2 tsp. parsley, fresh, minced
  • Dash salt
  • Dash black pepper
  • 6 oz. fillet, flounder (2 fillets, 3oz. each)
  • 2 Tbsp. Low Sodium Spicy Hot V8® 100% Vegetable juice
  • 3/4 lb. clams, in the shell

Instructions:

  1. Preheat the oven to 425°F.
  2. Combine the carrots, sugar snap peas, zucchini, cherry tomatoes, shallot, garlic, extra virgin olive oil, half of the parsley, salt and pepper in a bowl. Toss well to combine.
  3. Lightly oil two large heart shaped pieces of parchment paper.
  4. With the parchment paper on a sheet tray, place half of the vegetable mixture in the center of one half of each heart leaving about a 2" border.
  5. Lightly season each fillet with salt and pepper. Fold or roll the fillet to create a uniform thickness and place on top of the vegetables.
  6. Top the fish with the remaining herbs and the Low Sodium Spicy Hot V8® 100% Vegetable juice.
  7. Place half of the clams around each portion of vegetables and fish.
  8. Fold the heart over to enclose the fish and vegetables so that it resembles a teardrop.
  9. Starting at the top of the heart, fold about 1/4" of the edge towards the center. Fold over again to create a seal.
  10. Continue with this method along the length of the parchment packet folding each section twice to make an attractive edge.
  11. When you get to the point of the heart twist and fold to finish the seal.
  12. Bake the packets for 10-14 minutes (depending on the thickness of the fish).
  13. Remove from the oven and serve by cutting an "X" in the top and folding back the edges.

Nutrition Information (per serving):

Calories 180, Total Fat 9g, Saturated Fat 1g, Monounsaturated Fat 5g, Polyunsaturated Fat 1g, Cholesterol 50mg, Sodium 450mg, Carbohydrate 10g, Fiber 2g, Sugar 4g, Protein 16g.