Written by: Nicole Pazdziorko, RDN, LD Food City Dietitian

September celebrates Family Meals Month with the goal to encourage families to gather for a shared meal. Research has demonstrated a strong link between meals shared at the dinner table and positive dietary patterns, including increased fruit and vegetable consumption.  To make the most of family mealtime aim to prioritize key nutrients that promote health and encourage good eating habits in children. Focus on adding these foods at meals to incorporate health supporting nutrients.

Mushrooms 

Mushrooms are a versatile option that contribute savory umami flavor to dishes and that in many cases can be substituted for meat in a dish to add additional nutrition and fiber. What makes mushrooms so unique among produce picks is that when exposed to UV light, they are the only plant source of vitamin D, and a 90 gram serving serves up 118% of the recommended daily allowance for vitamin D. Vitamin D has an important role in helping the body to absorb calcium crucial for building and maintaining healthy bones, in addition to assisting with muscle function and helping to reduce inflammation. Vitamin D is made by our bodies when our skin is exposed to ultraviolet rays from the sun, but during the fall and winter months it can be difficult for our body do produce sufficient vitamin D, so eating a balanced diet containing vitamin D sources is essential. 

Feature in these powerful pairings:

• Mushroom, Kale and Sweetpotato Breakfast Skillet -  Kickstart your morning with a savory veggie-filled breakfast, offering a fiber-filled sweet potatoes, mushrooms and avocado featuring eggs.  

• Mushroom, Mozzarella and Cherry Tomato Pizza – A classic family meal like pizza can still serve up health supporting nutrients, by featuring mushrooms and tomatoes that adds vitamin D, vitamin C and selenium.

• Blended Sloppy Joes – This decadent kid’s favorite adds an extra serving of vegetables to the plate by blending ground meat with mushrooms. Great as a taco filling, in spaghetti sauce or burgers. 

Avocados

Avocados are a delicious way to boost the nutrition profile of your favorite meal. One-third of a medium avocado offers a good source of fiber, folate, potassium, and vitamin K which help to support bone health, brain health and blood pressure regulation. Avocados are also a good source of heart-healthy fats that help the body to absorb fat-soluble nutrients like vitamins A, D, E, and K. Oleic acid is a monounsaturated fatty acid and is the predominant type of fat found in avocado. Research suggests that replacing saturated fats with unsaturated fats like oleic acid may reduce cholesterol and improve heart health.

Feature in these powerful pairings:

• Sweet Pork Chops with Grilled Pineapple-Avocado Salsa – this recipe is the perfect way to add bold, fresh flavor to your next grilling night or backyard barbecue.

• Sweet Avocado Salmon Tacos – Add a twist to taco night by serving up sweet and spicy avocado salmon tacos.  

• Avocado Mexican Casserole - Full of flavor and sure to be a meal the whole family will love, this casserole is easy to prepare and makes for great leftovers. 

For more recipe inspiration to enjoy Family Meals Month, pick up our free Family Meals recipe booklet in Food City stores.