KHVN wants you to eat healthy!

KHVN wants you to eat healthy!

KHVN understands that good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health. Here are some great healthy and easy dinner ideas for your family:

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Low-Country Boil

1 Review
From the EatingWell Kitchen

One pot is all you need for this easy Low-Country boil. We added green beans to the classic combination of potatoes, corn, shrimp and sausage to boost the veggie servings for a healthier crowd-pleasing meal. Dump the whole potful out on newspaper and serve with melted butter for dipping and crusty bread to round it all off!

Ingredients 8 servings

  • 6 quarts water
  • 4 teaspoons Old Bay seasoning
  • 1 tablespoon mustard seeds
  • 1 tablespoon coriander seeds
  • 2 teaspoons cayenne pepper
  • 1 teaspoon dill seed
  • 1 teaspoon allspice berries
  • 2 bay leaves
  • 1 pound baby red potatoes
  • 8 ounces kielbasa sausage, cut crosswise into 8 pieces
  • 24 unpeeled raw shrimp (21-25 count; see Tip)
  • 1 pound green beans, trimmed
  • 4 ears corn, husked and cut in half
  • 2 cups frozen pearl onions
  • ½ cup melted unsalted butter or ghee

Preparation

  • Prep

  • Ready In

  1. Combine water, Old Bay, mustard seeds, coriander seeds, cayenne, dill seed, allspice and bay leaves in a large stockpot. Bring to a boil. Add potatoes and sausage and boil until the potatoes are almost tender, 18 to 20 minutes.
  2. Add shrimp, green beans, corn and onions and boil until the shrimp are pink and the vegetables are tender-crisp, 5 to 6 minutes more. Drain and serve with butter (or ghee) for dipping.
  • Tip: For sustainably raised shrimp, look for shrimp that’s certified by an independent agency, such as the Marine Stewardship Council. If you can’t find it, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.

 

Change Your Eating Habits

  • Keep to a regular eating schedule
  • Eat together as a family most days of the week
  • Eat before you get too hungry
  • Make sure every family member eats breakfast every day
  • Drink water before a meal
  • Stop eating when you’re full
  • Don’t eat late at night
  • Try a green salad instead of fries
  • Ask for salad dressing “on the side”
  • Chew slowly every time you eat and remind others to enjoy every bite
  • Serve water or low-fat milk at meals, instead of soda or other sugary drinks
  • Pay attention to flavors and textures
  • Instead of eating out, bring a healthy, low-calorie lunch to work and pack a healthy “brown bag” for your kids
  • Provide fruits and vegetables for snacks
  • Ask your sweetie to bring you fruit or flowers instead of chocolate