In May, we challenge you to eat more meals at home by preparing them yourself for your family. In the U.S., the birthplace of fast food, Americans eat fewer than 70 percent of their meals at home and less than a third of American families eat meals together more than twice a week, according to Emory University.

Children benefit greatly from the ritual of eating meals together. Family meals provide opportunities for sharing the day’s events and create a relaxing transition from busy daytime activities to slower-paced evening ones. Cooking meals at home and involving your children in food preparation is the best way to teach them healthy eating habits. You can even have your kids pick out a few menu items a week and take them to the store with you to purchase the items.

Wondering what to cook? Introduce the family to a new vegetable.

Try a new vegetable! In May, there are many seasonal vegetables available including brussel sprouts, beets, spinach, cabbage and dandelion greens! Trying a green every night is a great way to mix up the menu you offer to your family.

Check out the full chart here:  http://www.cuesa.org/eat-seasonally/charts/vegetables

Try a new recipe this week! We love this Beef Stir Fry with Avocado Salad from Fitness Magazine. It also makes a great lunch for the next day too!

Recipe: Beef Stir Fry with Avocado Salad

Ingredients:

12 ounces beef tenderloin, cut into thin strips

1/4 cup freshly squeezed lime juice

1 tablespoon plus 1/2 teaspoon chili powder

1 tablespoon vegetable oil

1 medium sweet onion, thinly sliced

1 red bell pepper, thinly sliced

1 poblano, thinly sliced

1/2 teaspoon salt

1/2 teaspoon black pepper

1 can black beans, rinsed and drained

1 avocado, diced

1/4 cup Cojita cheese, crumbled

1/4 cup cilantro plus more for garnish, chopped

Corn tortillas (optional)

Directions:

1. In a bowl, combine beef, 2 tablespoons lime juice, and 1 tablespoon chili powder; set aside.

2. Heat oil in a large skillet. Add onion, bell pepper, and poblano and saute 5 minutes, stirring occasionally.

3. Add beef and marinade to vegetables and cook 3 to 4 minutes. Season with salt and black pepper.

4. In another bowl, combine beans, avocado, cheese, 1/4 cup cilantro, and remaining lime juice and chili powder.

5. Garnish beef and vegetables with remaining cilantro. Serve with avocado salad and warmed tortillas if desired.


Nutrition facts per serving
: 436 calories, 28g protein, 30g carbohydrate, 26g fat (7g saturated), 10g fiber

For more family friendly recipes visit Dr. Katalenas.com’s family friendly recipes page to help your family stay fit and happy.

Click here to see all 12 family health challenges

About the Author

Dr. Katalenas

Dr. Katalenas is a pediatrician and owner of The Pediatric Center of Round Rock and the author of the book "The Step Up Diet: From Scratch… The Quality, Quantity, and Timing Solution to Childhood Obesity", a guide to healthy cooking and eating for busy families.