Once again, Extension is promoting Dine in Day on Dec. 3 This day was initiated by the American Association of Family Consumer Science because research has shown when families eat three or more meals a week together, children, including teens, have lower levels of depressive symptoms, according to Cornell University.
Here are a few ways to improve family mealtime.
First, plan for family dinners or shared breakfasts that fit your family’s schedule. Next, communicate or write down on a calendar of the times and days of the family meals.
Second, it is okday if the time spent together is a bit chaotic. It is the feelings of closeness and comfort that may provide your child with constancy.
Third, everyone needs to turn off cell phones and the television, too. Start conversations with “Tell me about your classes today. Which was the most difficult and why” or “What did you eat for lunch at school? Who did you sit next to?” It is important to keep communication flowing at family mealtimes both ways. Leave the word “you” at the back door. Keep the word “I” more prevalent in conversation.
Eating at home together may increase stress. If you plan meals, it will lighten the load a bit.
Planning meals also shortens the number of trips to the grocery store which reduces impulse buys. Check what foods you have on hand and then make a list. Save defrosting time by thawing frozen foods in the refrigerator a day or two ahead. Or use a crock pot or a one-dish recipe to save clean up time.
Plan meals and share the responsibility of food prep and cleanup with all family members. Cooking counts as family time as well. Sharing skills at a young age encourages young adults to enjoy the art of cooking.
Whatever your family looks like, celebrate Dine in Day on Dec. 3 and reap the benefits of family mealtime.
Slow Cooker Pork Stew over Rice
2 pounds lean pork stew meat
3 cups baby carrots
1 large onion, sliced
1 1/2 teaspoons dried thyme leaves
1/2 teaspoon coarse ground black pepper
1/4 teaspoon salt
1 clove garlic, minced
1 1/2 cups complete bran and wheat flakes ready-to-eat (optional)
cereal (crushed to 3/4 cup)
1 cup dried tart cherries (optional)
3/4 cup 100% apple juice or apple cider
4 cups hot cooked brown rice
Trim fat from pork. Spray large pan with non-stick cooking spray. Cook pork until browned. In a 4-6 quart crockery cooker layer carrots, onion, thyme, pepper, salt and garlic. Sprinkle with cereal and cherries. Top with pork and pour apple juice or cider over contents in the cooker. Cover and cook on low setting for 7-8 hours or on high setting for 3 ½ to 4 hours. Prepare the brown rice according to package directions toward the end of the stew cooking time. (Brown rice typically takes about 40-45 minutes to cook). Stir pork mixture and serve over ½ cup brown rice.
