Back to School with Family Meal Time

    Back to School with Family Meal Time

    Jacqueline Gomes, RD, MBA

    It’s September, and that means school’s in for teachers, kids and parents who will be helping with homework and activities.  While schedules are more hectic than ever, making time for family meals will have profound benefits on your family.

    • A Harvard study found that eating family dinners together most or all days of the week was associated with eating more healthfully!
    • Families generally consumed higher amounts of important nutrients such as calcium, fiber, iron, vitamins B12 and C… and consumed less overall fat, compared to families who “never” or “only sometimes” eat meals together.
    • Adults and children who eat at home more regularly are less likely to suffer from obesity.

    Make Meals Happen…

    • Small children can help out by washing fruits and veggies during preparation.
    • Older children can help with prepping meals, setting the table and helping with the dishes.
    • When you have time, prepare staples (think rice, quinoa) and refrigerate or freeze to throw into soups/casseroles/side dishes later in the week.
    • Roasting a whole chicken is a great way to incorporate a variety of healthful ingredients into a one-pan meal.

    Easy Spinach & Ricotta Mac & Cheese

    Spinach Ricotta Mac and Cheese

    Prep: 5 minutes

    Cook: 15 minutes

    Makes: 4 Servings

    Ingredients:

    • 8 ounces pasta such as whole grain, high protein or garbanzo
    • 1 tablespoon unsalted butter
    • ¼ cup minced onion
    • 3 garlic cloves, minced
    • 6 ounces baby spinach
    • 1 cup Foodtown ricotta, at room temperature
    • 1/2 cup grated parmesan cheese
    • ¼ cup grated Gruyere cheese
    • 1 teaspoon grated lemon zest
    • 1 cup reserved pasta water
    • Salt and pepper to taste

    Instructions

    1. Cook pasta according to package directions. Reserve 1 cup of cooking water and drain pasta. (Note, you may not need all of the water).
    2. While the pasta is cooking, melt butter in a large skillet over medium-low heat. Add onion and garlic and stir for about a minute, until fragrant. Add spinach and cook until wilted, 5 minutes.
    3. Lower the heat to low and add ricotta, parmesan, and lemon zest and stir well. Stir in 1/2 cup of pasta water until smooth. Add pasta and toss the pasta until well-coated. Add more pasta water as needed. Serve immediately.

    Note:

    Refrigerate for up to 4 days. When reheating on stovetop, add a splash of milk or water as the sauce will separate during refrigeration.