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Healthy Family Lunchbox Ideas

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  • Healthy Family Lunchbox Ideas
  • Food & Nutrition, Health, Kids, Video

Healthy Family Lunchbox Ideas

  • August 29, 2013
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About me

Welcome
Hi, itโ€™s Vicki here. Want to nourish your total body with real food first? Youโ€™re in the right place. Welcome to my blog and into my kitchen.

Recent Posts

  • Easy Roasted Garlic Hummus
  • Turkey Meatball Recipe
  • Healthy Peanut Butter Blossom Cookies
  • Slow Cooker Veggie Frittata
  • Tofu Shawarma with Beet Carrot Yogurt Sauce

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Vicki Shanta Retelny, RDN
15 is fun! Happy birthday to my free-spirited, cre 15 is fun! Happy birthday to my free-spirited, creative, daredevil daughter. We love you, Sammie! ๐ŸŽ‚๐Ÿญ๐Ÿงšโ€โ™‚๏ธ๐Ÿ’•
One of my favorite moments with my Mom at the Clif One of my favorite moments with my Mom at the Cliffs of Moher in Ireland. I was a mere 25 years old and she is almost the same age here as I am now!) I can truly appreciate this womanโ€™s passion for history, geography and travel! Thanks for a lifetime of love, Mom. โค๏ธ๐ŸŒธโค๏ธ๐ŸŒธโค๏ธ
๐—–๐—ฟ๐—ฎ๐˜ƒ๐—ถ๐—ป๐—ด ๐˜€๐˜‚๐—ด๐—ฎ๐—ฟ? ๐—–๐—ฟ๐—ฎ๐˜ƒ๐—ถ๐—ป๐—ด ๐˜€๐˜‚๐—ด๐—ฎ๐—ฟ? ๐Ÿญ You are not alone. The average adult eats 17 teaspoons of added sugar each day. Thatโ€™s almost triple the limit for women and double the limit for men. So how do you fend off sugar cravings? I take a deep dive into creating a low-sugar lifestyle in the latest issue of @chihealthmag. Thank you for lending your expertise @suvarmd and Allie Fuller, RD. Here are some ways to cut back on added sugar every day: โ˜•๏ธ Choose unsweetened foods and beverages, such as plain yogurt, plain oatmeal and black coffee and add your own sweet flavor with whole, dried and purรฉed fruits or a drizzle of honey, pure maple syrup or agave nectar. ๐Ÿช Make baked goods with fruit purรฉes and sauces (i.e., applesauce in muffins). ๐Ÿฅค Instead of sugar-sweetened soda and drinks, add a spritz of lemon, lime or a splash of your favorite juice to sparkling water; choose unsweetened tea and tea blends. ๐Ÿซ Eat dark chocolate versus milk chocolate as you get less sugar plus antioxidants. Always check labels for added sugar. Keep in mind: 4 grams = 1 tsp. (The American Heart Association recommends to limit added sugar to 6 teaspoons a day for women; 9 teaspoons a day for men.) For more check out the latest issue of @chihealthmag or link on my website >> link tree in bio. #lowsugarliving #lowsugar #sugar #sugaraddiction #lowsugarlifestyle #cutsugar #sugarbustingtips #nutritiontips #dietitiansofinstagram #writer #nutritionwriter #lifestylenutritionist
My heart is full. โค๏ธ Although life takes us o My heart is full. โค๏ธ Although life takes us on our own soul-searching journeys, thereโ€™s nothing like the familiar bonds of family. ๐Ÿงšโ€โ™‚๏ธ I am feeling fortunate to have had some much needed family time this weekend. After 2 + years, thereโ€™s nothing like a healthy hug and a loving group huddle with my clan.โค๏ธ๐ŸŒบ๐ŸŒท๐Ÿฅฐ #familytime #family #sisters #reunion #mom #myclan
Spring is in the air๐ŸŒทand itโ€™s a lovely day fo Spring is in the air๐ŸŒทand itโ€™s a lovely day for a ๐—ฏ๐—ถ๐—ฟ๐˜๐—ต๐—ฑ๐—ฎ๐˜†! ๐ŸŽ‚๐Ÿงšโ€โ™‚๏ธ As I celebrate another trip around the sun, Iโ€™d love to say hello to familiar faces and new ones today. Here are few fun facts about me: ๐ŸŽ Iโ€™m a native New Yorker โ€” I grew up in Hicksville, NY (yes, Billy Joelโ€™s hometown!) Exit 41 off the LIE. ๐Ÿง๐Ÿปโ€โ™€๏ธI was a teen in the 80โ€™s and loved doing Jane Fonda workouts, wearing leggings and listening to Culture Club, New Order and Michael Jackson. ๐ŸŽ I love to gift wrap (one of my first jobs was as a gift wrapper in a local department store.) ๐Ÿญ While in college, I attended Disney University and worked at The Magic Kingdom as part of the Disney College Program. ๐ŸงI am a second career dietitian. My first degree is in communications and I worked in TV advertising prior to becoming an RDN. ๐ŸงฌMy love of how food works in the body started with a 7th grade science project on the human digestive system. (The small intestine holds a special place in my heart!) ๐Ÿ“š Iโ€™ve always loved language and writing. I published two short stories in elementary school as part of a Young Authors competition. (I have two published nutrition books, too.) โ˜บ๏ธ I love a good hydrating face mask, especially with each passing birthday! ๐Ÿคช โค๏ธ Most importantly, I am the proud mom of two great teens. Thanks for the positive birthday vibes today! ๐ŸŽ‚๐Ÿญ๐Ÿฌ๐Ÿฆโ˜€๏ธ๐Ÿงšโ€โ™‚๏ธ #pisces #marchbirthdaygirl #marchbirthdays #springtime #spring #birthdaygirl #birthdayparty #goodvibes #newyear #olderbutbetter
Radish, anyone? Having some fun in the kitchen w Radish, anyone? Having some fun in the kitchen with these ruby red beauties for ๐—ฅ๐—ฒ๐—ด๐—ถ๐˜€๐˜๐—ฒ๐—ฟ๐—ฒ๐—ฑ ๐——๐—ถ๐—ฒ๐˜๐—ถ๐˜๐—ถ๐—ฎ๐—ป ๐—ก๐˜‚๐˜๐—ฟ๐—ถ๐˜๐—ถ๐—ผ๐—ป๐—ถ๐˜€๐˜ ๐——๐—ฎ๐˜†! Thankful to my colleagues for sharing in this fun and rewarding profession and to my clients for keeping the food and nutrition possibilities alive and well. ๐Ÿ‘๐Ÿฅญ๐Ÿ“๐Ÿซ๐ŸŽ๐Ÿ’๐Ÿ‡ Enjoy evolving your eating today! ๐Ÿงšโ€โ™‚๏ธ #rdnday #eatrightpro @eatright_pro #dietitiansofinstagram #nutritionist #haveaplant #foodfun #vsrnutritiontoday #lifestylenutrition
Letโ€™s face it, plant-based meats ๐ŸŒฑare making Letโ€™s face it, plant-based meats ๐ŸŒฑare making a splash! As someone who dabbles in plant meats and gets a lot of questions about them from friends and clients, I was thrilled to take a dive into this topic in my latest article for @chihealthmag. The population of non-meat eaters is growing โ€” with 63% of respondents of US survey by @healthfocusinternational reporting eating more plant-based foods. But how do plant meats stack up nutritionally? The answer to this question is not simple as there are so many plant meat products out there. Some key things to thing about when choosing plant-based meats are: โ€ข look at individual products (even within the same brand) to get the Nutrition Facts. โ€ขlook for fiber and watch too much for saturated fat and sodium. โ€ขhone in on protein, B12, and iron. The two experts who weighed in โ€” Penny Kris-Etherton, PhD, RDN @pennstate and Kirsten Straughan, MS, RD @illinois1867 agreed that the bottom line is if you are replacing meat in your diet with plant foods, make sure you are getting a nutritious alternative that hits the nutrition mark for you. ๐ŸŒฑ Do you eat plant-based meats? Drop a comment belowโ€ฆ For the full article, go to my website #linktreeinbio under โ€œMediaโ€. #plantmeats #plantbased #plantbasedmeats #chicagordn @eatright_pro #mediard #chicagoeats #nutritionist #writer #foodwriter #lifestylemedicine #dietitiansofinstagram #balancedeating
Itโ€™s always a good day for a champagne flute, ri Itโ€™s always a good day for a champagne flute, right? ๐Ÿฅ‚ I was super excited to whip up these fizzy ๐—ฃ๐—ผ๐—บ๐—ฒ๐—ด๐—ฟ๐—ฎ๐—ป๐—ฎ๐˜๐—ฒ ๐— ๐—ถ๐—บ๐—ผ๐˜€๐—ฎ ๐— ๐—ผ๐—ฐ๐—ธ๐˜๐—ฎ๐—ถ๐—น๐˜€ on @wgnnews โ€œMidday Fixโ€ yesterday. In the spirit of mindful drinking and dampening down on alcohol intake for January, I whipped up a couple of tasty, antioxidant-rich mocktails. Thereโ€™s still time to share your mocktail recipe and photo as part of the #POMMocktailContest โ€” until January 10. This contest is a fundraiser for @diversifydietetics - a nonprofit that helps students of color enter the nutrition profession. For every post, @pomwonderful will donate $100 to this amazing cause - up to $20k. Three winners will be chosen and get Williams Sonoma gifts cards and plenty of POM Wonderful 100% pomegranate juice. โค๏ธ This recipe is simply: 1/2 ounce POM Wonderful 100% pomegranate juice 5 ounces orange kombucha 1 ounce sparkling water Garnish: pomegranate arils, optional Check out the full segment at wgntv.com or go to the โ€œMediaโ€ tab on my website (link in bio). I hope you join in the mocktail fun! ๐Ÿน #HealthyRecipes #POMWonderful #Antioxidants #MocktailRecipes #DiversifyDietetics #FundTheFuture #HealthyNewYear #Contest
*๐—”๐˜๐˜๐—ป: ๐—–๐—ผ๐˜€๐˜๐—ฐ๐—ผ ๐—ฆ๐—ต๐—ผ๐—ฝ๐—ฝ๐—ฒ๐—ฟ๐˜€ Want nutrition inspiration in the kitchen in the New Year? As a registered dietitian nutritionist (RDN), I encourage my clients to arm themselves with the Nutrition Facts! Now more that ever, there are tech tools at your fingertips to assess whatโ€™s in your favorite recipes. All you need is your smartphone, tablet, PC or laptop and in minutes you can get a nutrition picture of whatโ€™s on your plate or in your bowl or cup. Check out my latest article in the January issue of @Costco Connection for some websites and apps that take the nutrition mystery out of your culinary faves. Shout out to a few @verywellhealth @myfitnesspal @selfmagazine @recipeiq #whisk Note: This doesnโ€™t take the place of professional and personalized nutrition advice from an RDN. ๐ŸŒฑ๐ŸŒฑ๐ŸŒฑ To find a #dietitian in your area, go to @eatright_pro . Happy cooking in 2022! ๐Ÿฝ๐ŸŠ๐Ÿ๐Ÿซ๐Ÿฅฌ๐Ÿฅฆ #nutrition #nutritionfacts #recipes #recipeshare #costco #cooking #eatrightpro #nutritionwriter #nutritionist #dietitiansofinstagram #homecooking #nutrifacts #newyeargoals
16 years ago this boy came into our lives. Happy 16 years ago this boy came into our lives. Happy birthday, Grant! Love you to the moon and back.๐ŸŽ‚๐ŸŽˆ๐ŸŽ
Itโ€™s cookie making season! ๐ŸŽ„โœจ Ready for a Itโ€™s cookie making season! ๐ŸŽ„โœจ Ready for a healthy twist on ๐—ฃ๐—ฒ๐—ฎ๐—ป๐˜‚๐˜ ๐—•๐˜‚๐˜๐˜๐—ฒ๐—ฟ ๐—•๐—น๐—ผ๐˜€๐˜€๐—ผ๐—บ ๐—–๐—ผ๐—ผ๐—ธ๐—ถ๐—ฒ๐˜€? It was fun to get in the kitchen and play around with this recipe. I use a surprise ingredient to make them gluten-free and add some fiber. Drum rollโ€ฆ. The ingredient is ๐—ฐ๐—ฎ๐˜€๐˜€๐—ฎ๐˜ƒ๐—ฎ ๐—ณ๐—น๐—ผ๐˜‚๐—ฟ. Itโ€™s made from the root of the cassava plant. You can use in place of other flours in cooking and baking. Have you used cassava flour? Iโ€™d love to know what you make with it. ๐Ÿงšโ€โ™‚๏ธ For the full recipe >> go to my blog. #linktreeinbio #ontheblog #peanutbutterblossoms #peanutbutter #holidaycookies #bakingseason #healthycookies #cassavaflour #glutenfree #grainfree #darkchocolate #dietitiansofinstagram #culinaryconsultant #realsimple #rslove #simplerecipes
Itโ€™s chocolate bark season! ๐ŸŽ„๐Ÿซ The possib Itโ€™s chocolate bark season! ๐ŸŽ„๐Ÿซ The possibilities are endless. I love making bite-size bark as itโ€™s easy to portion control and sample your faves. ๐Ÿ™Œ Try these festive little jewels: ๐—ฃ๐—ฒ๐—ฝ๐—ฝ๐—ฒ๐—ฟ๐—บ๐—ถ๐—ป๐˜ ๐—ฃ๐—ถ๐˜€๐˜๐—ฎ๐—ฐ๐—ต๐—ถ๐—ผ ๐——๐—ฎ๐—ฟ๐—ธ ๐—–๐—ต๐—ผ๐—ฐ๐—ผ๐—น๐—ฎ๐˜๐—ฒ ๐—•๐—ฎ๐—ฟ๐—ธ 10 ounces dark chocolate chips 2 peppermint sticks, crushed 1/4 c. lightly salted pistachios, coarsely chopped Put chocolate chips in microwave-safe bowl and microwave for 1 minute; stir. Put in for another 30 seconds, if needed. Spoon melted chocolate into non-stick mini muffin tins. Top with peppermint and pistachios. Put in the freezer for at least an hour. Remove from tins and enjoy! โœจ Check out my LIVE from today (in profile) for this recipe in the making. ๐Ÿ‘ What are you favorite bark mix-ins? #chocolatebark #bark #darkchocolate #peppermintbark #peppermint #pistachios @wonderfulpistachios #ghirardelli @ghirardelli #holidaysweets #minisweets #portioncontrol #dietitiansofinstagram
Hosting overnight guests this week? Try this simp Hosting overnight guests this week? Try this simple and tasty โ€œset it and forget itโ€ recipe for breakfast or a leisurely brunch. โ˜€๏ธโ˜€๏ธ ๐—ฆ๐—น๐—ผ๐˜„ ๐—–๐—ผ๐—ผ๐—ธ๐—ฒ๐—ฟ ๐—ฉ๐—ฒ๐—ด๐—ด๐—ถ๐—ฒ ๐—™๐—ฟ๐—ถ๐˜๐˜๐—ฎ๐˜๐—ฎ The best part is itโ€™s very little mess and it cooks while youโ€™re doing other things. (Bonus!) ๐Ÿ‘โœจ๐Ÿ‘โœจ Plusโ€ฆ.you can use whatever veggies, herbs and cheese you have on hand! ๐Ÿณ๐Ÿฅ•๐Ÿฅฆ๐Ÿ ๐Ÿง…๐Ÿซ‘๐Ÿง€ For full recipe, go to my blog link in my bio. Google โ€œVicki Shanta Retelny Slow Cooker Veggie Frittataโ€. Whatโ€™s your slow cooker go-to meal? Happy Thanksgiving Week! ๐Ÿ๐Ÿฆƒ #holidayseason #thanksgiving #brunch #frittata #slowcooker #slowcookerrecipe #simplerecipes #eggs #eggenthusiast @incredibleegg @egg.nutrition #haveaplant @fruitsandveggies #dietitiansofinstagram
Enjoy the holiday season with antioxidant-rich hot Enjoy the holiday season with antioxidant-rich hot chocolate! Ingredients: 3/4 c. pomegranate juice 1/2 cup dark chocolate chips 1/2 tsp cinnamon 1/2 tsp nutmeg 1/2 tsp cayenne pepper (To make boozy: add a shot (1.5 oz. chocolate liqueur or Irish cream) Bring juice to a boil over high heat on stovetop or in microwave. Add chocolate and spices. Mix with an immersion blender for 30 seconds. If desired, add liqueur. Pour into a 12-ounce mug or 2 6-ounce mugs. Top with mini marshmallows and a sprinkle of unsweetened cocoa powder, if desired. Enjoy! โœจ๐Ÿซโฃ๏ธ #pomegranates #pomegranatemonth #pomwonderful #hotchocolate #antioxidants #holidays @pomwonderful #eatrightpro #darkchocolate #holidaybeverages #iglive #vsrnutritiontoday #dietitiansofinstagram
Let the fun and games begin. Happy Halloween to y Let the fun and games begin. Happy Halloween to you! ๐ŸŽƒ๐Ÿ‘ป ๐ŸŽƒ๐Ÿ‘ป #halloween #dressup #costume #gladiatorgirl #juliuscaesar
Itโ€™s ๐™Ž๐™ค๐™ช๐™ฅ ๐™Ž๐™š๐™–๐™จ๐™ค๐™ฃ!๐Ÿฒ Do you make your own soups and stocks or want to learn what ingredients you need? Iโ€™m thrilled to be teaming up with Chef Lisa Kalabokis for a virtual ๐™ƒ๐™š๐™–๐™ก๐™ฉ๐™๐™ฎ ๐™ƒ๐™–๐™ง๐™ซ๐™š๐™จ๐™ฉ culinary nutrition class made possible by @greencitymarket @allofusnorthwestern Weโ€™ll be talking about all things soup and nutrition! Join us here LIVE on Thursday, October 28 from 6:30 - 7:30 pm (CT). Learn how to make tasty soups and stocks, as well as how to nourish yourself well this fall. We are excited to see you there! ๐Ÿฅฆ๐Ÿฅ•๐Ÿ…๐ŸŒถ #culinaryclass #sponsoredevent #virtualclass #iglive #soupseason #soup #stocks #nutrition #nutritionist #plantbased #plantforward #haveaplant #greencitymarket #allofusresearch #bettertogether #realfood #homecooked #simplerecipes #rdchat #eatrightpro #dietitiansofinstagram
As October rolls along and we celebrate ๐—ก๐—ฎ๐˜๐—ถ๐—ผ๐—ป๐—ฎ๐—น ๐—™๐—ฎ๐—ฟ๐—บ๐—ฒ๐—ฟโ€™๐˜€ ๐— ๐—ผ๐—ป๐˜๐—ต, I am getting in the kitchen with a bevy of plants and dairy foods. With the current focus on regenerative farming practices to reverse climate change, improve the health of the soil, use water consciously and integrate animals to graze on cover crops to reduce CO2 emissions, farmers deserve recognition for their hard work. ๐ŸŒฑ From farm to table, we are fortunate to appreciate fruits, veggies, nuts, seeds, legumes, milk, cheese and yogurt. The culinary possibilities are endless! ๐Ÿ๐Ÿ๐ŸŠ๐Ÿ“๐Ÿ‹๐Ÿ‘๐Ÿฅญ๐Ÿฅ’๐Ÿฅ•๐Ÿฅ›๐Ÿง€ Today, on my blog I whipped up ๐—ง๐—ผ๐—ณ๐˜‚ ๐—ฆ๐—ต๐—ฎ๐˜„๐—ฎ๐—ฟ๐—บ๐—ฎ ๐˜„๐—ถ๐˜๐—ต ๐—•๐—ฒ๐—ฒ๐˜ ๐—–๐—ฎ๐—ฟ๐—ฟ๐—ผ๐˜ ๐—ฌ๐—ผ๐—ด๐˜‚๐—ฟ๐˜ ๐—ฆ๐—ฎ๐˜‚๐—ฐ๐—ฒ. Itโ€™s not only loaded with herbs and spices and plant foods, but rounded out with a creamy yogurt-based sauce for added probiotics, protein, potassium and calcium for a nourishing boost! ๐Ÿ‘Š๐Ÿผ Love farmers? Tag a farmer or farm-loving friend in the comments below. ๐ŸŒฟ For the #recipe, go to blog link in my profile. #recipeshare #sponsoredpost #nationalfarmersmonth #farmtotable #thefeedfeed #f52grams #plantbased #plantforward #haveaplantwithdairy @fruitsandveggies @midwestdairy @dairygood #culinarynutritionist #homemade #tofu #soyfoods @soyconnection #huffposttaste #shawarma
Who knew chia seeds could be so fun? โœจ Thanks f Who knew chia seeds could be so fun? โœจ Thanks for stopping over @livinghealthytv to talk about seeds. Not only am I a seed lover, but I recommend at least 2 Tbsp of seeds a day for health and happiness. ๐ŸŒฟ Did you know seeds like chia, flax, hemp and pumpkin seeds are jam-packed with healthy omega-3 fats, protein, fiber, vitamins and minerals + plant compounds galore! So sprinkle seeds into salads, yogurt, soups, smoothies, meatballs, chili and over pizza. Try my simple recipe: ๐—ฆ๐—ฝ๐—ถ๐—ฐ๐˜† ๐— ๐—ถ๐—ป๐˜ ๐—–๐—ต๐—ผ๐—ฐ๐—ผ๐—น๐—ฎ๐˜๐—ฒ ๐—–๐—ต๐—ถ๐—ฝ ๐—–๐—ต๐—ถ๐—ฎ ๐—ฃ๐˜‚๐—ฑ๐—ฑ๐—ถ๐—ป๐—ด ๐—–๐˜‚๐—ฝ๐˜€ > 3 Tbsp chia seeds > 3/4 cup milk > 1 Tbsp pure maple syrup (or honey or agave nectar) > 1 Tbsp dark chocolate chips > 2 mint leaves > 1 tsp cayenne pepper (or smoked paprika) Combine chia, milk and maple syrup. Stir for a minute. Divide into 2 small 5 oz glasses. Place in the fridge for a couple of hours or overnight. Remove from refrigerator and top with chocolate chips, mint and cayenne pepper. Enjoy! What do you mix-in to your chia pudding? Pls drop a comment below and share. โค๏ธ. #seeds #chiaseedpudding #chiaseeds #hempseeds #flaxseeds #pumpkinseeds #simplerecipes #dessert #healthyliving #chicagord #eatrightpro @eatright_pro #plantprotein #plantbased #plants #lifestylemedicine #vsrnutritiontoday
I was ๐˜๐—ต๐—ฟ๐—ถ๐—น๐—น๐—ฒ๐—ฑ to whip up I was ๐˜๐—ต๐—ฟ๐—ถ๐—น๐—น๐—ฒ๐—ฑ to whip up my ๐— ๐—ฒ๐—ฑ๐—ถ๐˜๐—ฒ๐—ฟ๐—ฟ๐—ฎ๐—ป๐—ฒ๐—ฎ๐—ป ๐—™๐—ฎ๐—ฟ๐—ฟ๐—ผ ๐—ฆ๐—ฎ๐—น๐—ฎ๐—ฑ yesterday on @wgntv Midday Fix! Thank you for allowing me to talk about nutrition and brain health because a plant forward diet can play such a large role in fending off dementia and Alzheimerโ€™s disease (which is a fatal type of dementia and the sixth leading cause of death in the U.S.). September is โ€œWorld Alzheimerโ€™s Monthโ€, so letโ€™s think about ways to improve cognitive health. This salad embodies many of the foods that are part of the MIND diet, which has been shown to prevent Alzheimerโ€™s disease up to 53 percent! In this salad: โ€ข Leafy greens - baby kale โ€ข Whole grains - farro โ€ข Other veggies - cucumbers, tomatoes, shallots โ€ข Nuts - walnuts โ€ข Healthy oils - olives, extra virgin olive oil โ€ข Herbs - cilantro ๐ŸŒฟ Oh, thereโ€™s more to add to your brain healthy list: berries, fish, poultry and red wine play a role in cognitive health, too. ->> For the complete recipe and the TV segment โ€ฆ go my website under โ€œmediaโ€ and/or the blog link in my profile. Cheers to your mind health! ๐Ÿ’œ #minddiet #mind #alzheimersawareness @alzassociation #worldalzheimersmonth #brainhealth #wgntv #bobsredmill #wholegrains @fruitsandveggies #plantforward #plantbased #lifestylemedicine #vsrnutritiontoday #mediard #chicago #chicagord #chicagomedia #nutritionist @eatright_pro
We blinked and 18 years flew by. Thanks for the l We blinked and 18 years flew by. Thanks for the love, laughter, talks and all those walks, Scott! You make my heart sing every day. xoxo ๐Ÿ˜˜
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