By Taylor Sutton, MS, RD
United Supermarkets’ Lifestyle Desk
It’s National Family Meals Month. So, gather around the table and let’s talk about the benefits of food and togetherness! What began as a campaign to shine a light on the importance of family meals in 2015 has grown exponentially over the last few. Meals together are truly a great setup for a healthy family.
The goal of this national campaign is simple — have one more meal together at home per week. What’s less simple is the practicality of this idea. There are many things like work schedules, school schedules, extra curricular activities, and life happenings that can cause a roadblock. However, where there is a will, there is a way.
With the circumstances of the pandemic the last two years, eating at home more was encouraged more than ever before. We’ve seen our guests attempt everything from baking their own bread to trying new flavor profiles outside of their comfort zones.
So, in an effort to continue this trend, we want to shed light on the benefits of continuing to eat more at home.
Let’s start by looking at how family meals foster emotional balance. Back in 2013, the Journal of Pediatrics and Child Health showed that frequent family meals increase self-esteem, a sense of well-being, positive social behaviors, and stronger family relationships.
With every additional family meal (greater than 3) shared each week, adolescents are less likely to show symptoms of violence, depression and suicide. They are also less likely to use or abuse drugs, run away or engage in risky behavior and delinquent acts (FMI.org).
Eating at home also allows the head chef to have more control over what is going into the dish. We love showcasing that small changes can make a big impact when you are looking to better the health of your family.
Opting to choose leaner cuts of meat, adding less sodium, adding more spices, adding more fruits and vegetables or choosing whole grains are easy ways to strike a balance of health and deliciousness.
Research also shows that adults and children who eat at home more regularly are less likely to suffer from obesity. In a world where your health is put at a higher priority, this is an excellent way to start the conversation and fit it into your weekly routine.
The recipe below might intrigue you with being a simple chili, but there are a few added vegetables in there that really amp up the flavor profile as well as the nutritional value!
Asian Pork Tenderloin Dinner
What You Need
1 lb. Pork Tenderloin
1/2 tsp. Paprika
1/2 tsp. Onion powder
1/2 tsp. Garlic powder
1/2 tsp. Black pepper
1 Tbsp. Canola Oil
1 small bunch Scallions (about 5-6)
1 Tbsp. Toasted Sesame Oil
2 Tbsp. Rice Wine Vinegar (or White Vinegar)
2 Tbsp. Coconut Aminos
2 Tbsp. Honey
1 Tbsp. Fish Sauce
1/4 tsp. Ground Ginger
1/4 tsp. Garlic Powder
2 pkgs. Uncle Ben’s 90 Second Brown Rice
1, 5oz pkg Arugula
1/4 bunch Cilantro
How It’s Made
1. Preheat oven to 400
2. Preheat a cast iron skillet to medium high heat and place in canola oil
3. Combine paprika, onion powder, garlic powder, pepper in a bowl
4. Season pork tenderloin with spice mixture
5. Place pork tenderloin in cast iron skillet and flip to it’s second side after 2 minutes (repeat this 4 more times for a total of 5 flips)
6. Finish the meat by placing the cast-iron skillet in the oven for 7-10 minutes or until internal temperature reads 145 degrees Fahrenheit
7. Slice scallions both whites and greens
8. In a bowl combine together the scallions, toasted sesame oil, rice wine vinegar, coconut aminos, honey, fish sauce, ginger, and garlic
9. Heat sauce in microwave for 15-30 seconds to help loosen the honey
10. Cook minute rice in the microwave according to package directions
11. Once the pork is done, let it rest on a cutting board and use the same pan to then wilt the spinach
12. Add in the rice and quinoa to the arugula
13. Roughly chop cilantro and garnish with it
