Special of the day: Feed your Body, Fuel Your Brain

11 Sep Special of the day: Feed your Body, Fuel Your Brain

Asian Stir-fry with Beef and Vegetables

Now that the kids are back to school, it seems like everybody is settling into a routine, and many home cooks are once again making dinner on a regular basis for the family.

Making sure everyone is fueled up with nutritious food that will serve them well is no easy task. This week’s Special of the day summarizes some easy things you can do to set your students up for success in school.

One of the best things you can do for your school age students is to encourage them to drink water throughout the day. Many teachers will allow kids to bring a water bottle from home and set it on their desk, so they can keep their body and brain hydrated and working efficiently all day long.

Incorporating whole wheat into your meal planning will deliver folate to your family, a B vitamin that promotes the growth of memory cells in the brain. It’s easy to swap white bread for wheat or use whole wheat pasta instead of white to boost the nutritional value of what you’re serving to your family.

Brightly colored fresh organic fruits and vegetables are good sources of nutrients that help build a healthier body and brain. Having the kids help select fresh fruits and vegetables to use in meals throughout the week may prove to be an effective way to increase their consumption of antioxidant-rich produce.

Protein is essential to building healthy bodies and brains, if eaten in moderation. Eating a variety of protein (meat, poultry, eggs, dairy, beans, nuts and seeds) is a smart way to get the range of nutrients your body and brain needs to perform at an optimal level.

A stir fry is something quick and easy to put together on a busy weeknight. The healthiest combination would minimize the role of protein and maximize the presence of vegetables and complex carbohydrates.

Splurge for a better cut of steak this week, like tenderloin, and serve a smaller portion of it amped up with more fresh vegetables and carbohydrates for a super-charged supper.

With best wishes for a happy, healthy school year, I give you this week’s Special of the day: Feed Your Body, Fuel Your Brain and recipe for Asian Steak and Vegetable Stir-fry on Vegetable Rotini. Happy healthy cooking!

Recipes and food photography by Sydne George.

Asian Stir-fry with Beef and Vegetables

Asian Steak and Vegetable Stir-fry on Vegetable Rotini

(serves 6)

1 tbsp. olive oil

1 clove garlic, minced

2 tsp. fresh ginger, minced

1 sweet onion, sliced into thin rings

¾ pound tenderloin steak, sliced into thin strips

1 cup yellow beans, sliced in half lengthwise

1 cup green beans, sliced in half lengthwise

1 tsp. sesame oil

Soy sauce to taste

Toasted sesame seeds, for garnish

Heat wok or stir-fry pan over medium high heat until hot. Add oil and sauté garlic, ginger and onion and cook until softened. Add steak and stir fry just until no longer pink. Add beans and cover briefly to steam. Drizzle with sesame oil and soy sauce and serve over cooked vegetable rotini. Sprinkle with toasted sesame seeds, if desired. Enjoy!

Sydne George is a food journalist specializing in recipe development, food writing and food photography. She can be reached at sydnegeorge@hotmail.com . Sydne’s recipes from “Special of the day” are archived at http://sydnegeorge.com/blog/.

 

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