Homeschooling Nature Walks that will Bring the Family Closer and Glorify God
Introduction: A Path to Spiritual and Familial Connection
Imagine your family stepping out the door, greeted by the crisp morning air, the sun's gentle rays filtering through the trees, and the chorus of birds singing their praises. Homeschooling provides the unique freedom to integrate learning with life, and there’s no better way to do this than through nature walks. These moments in creation not only offer an educational experience but also an opportunity to draw closer as a family, all while glorifying God in the process.
In nature, the world becomes your classroom, and every leaf, stream, and mountain declares the majesty of the Creator. Let’s explore how these simple yet profound walks can transform your homeschooling experience, strengthen your family, and elevate your spiritual journey.
The Spiritual Significance of Nature
God's creation is not just a backdrop to our lives—it is an active reflection of His glory. In the book of Romans, we’re reminded that “since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made” (Romans 1:20). Nature provides a living, breathing testimony of God’s greatness.
When you step into the outdoors with your family, you’re entering a sacred space where the fingerprints of God are everywhere. Whether you’re gazing at the intricate design of a butterfly's wings or the vastness of the sky, nature reveals layers of divine craftsmanship. These walks invite you to slow down, take notice, and draw nearer to the One who created it all.
Planning Your Homeschool Nature Walks
A successful nature walk begins with intentionality. First, choose a location that aligns with the themes you’re exploring in your homeschool. Is it a botanical garden for a plant study? A woodland trail to study wildlife? Research local spots that will enhance both educational and spiritual growth.
Once you’ve selected your location, prepare with purpose. Equip your children with tools like binoculars, sketchpads, or nature guides, but don’t forget to pack a Bible. Prepare a few scriptures to meditate on during the walk, turning your family adventure into a holistic learning experience where education, faith, and family meet.
Using Nature Walks as a Teaching Tool
Nature walks offer a wealth of educational opportunities, blending subjects like science, art, and Bible study into a single adventure. You can teach your children about God’s intricate design by observing the ecosystems around you—the pollination of flowers, the cycle of seasons, the food chain.
But don’t stop at science. Use these moments to point out the spiritual parallels. Just as a seed must die to grow, we too must grow in faith through sacrifice. Nature becomes a powerful metaphor for life and faith, drawing your children into deeper reflection.
The Role of Gratitude in Nature Walks
As you walk, encourage your children to see the beauty and complexity of God’s creation through the lens of gratitude. Teach them to pause and give thanks for the simple gifts—sunlight, fresh air, the vibrant colors of fall leaves. By fostering a spirit of gratitude, you help them cultivate an appreciation for both the small and grand gestures of God’s provision.
Gratitude can turn an ordinary walk into an act of worship, lifting your family’s hearts and minds to God.
Strengthening Family Bonds Through Outdoor Adventures
There’s something about being in nature that brings families closer together. Perhaps it's the absence of distractions—the technology, the schedules, the noise—or maybe it's the shared experience of discovery. Walking together provides space for meaningful conversation, shared wonder, and collaboration.
These moments in nature create lasting memories and forge deeper connections between parents and children. When you reflect on God’s creation as a family, you strengthen not only your faith but also the bonds that hold you together.
Nature as a Sanctuary for Prayer and Reflection
In a world filled with constant busyness, nature offers a quiet sanctuary. As you walk, encourage your family to take time for individual or collective prayer. The stillness of a forest or the lapping of waves on the shore creates a perfect backdrop for moments of reflection.
Teach your children to listen—to truly listen—not just to the sounds of nature but for the still, small voice of God. As you walk, pause to pray together, acknowledging God’s presence in the beauty around you.
Documenting Your Journey: Nature Journals and Scrapbooks
Encourage your children to document what they see, hear, and feel during these walks. Nature journals are a creative way to capture the beauty of creation while reflecting on God's goodness. Whether it’s sketches of animals, pressed flowers, or written reflections, these journals can become treasured keepsakes.
As a family, you might also consider creating a nature scrapbook, combining photographs, scriptures, and prayers. This tangible record of your journeys can serve as a testament to God’s faithfulness and the growth of your family.
Overcoming Obstacles in Homeschooling Nature Walks
Not every nature walk will go perfectly. Rain might surprise you, or distractions may pull your kids' attention away. That’s okay. These obstacles offer their own lessons in resilience and adaptability—skills you want to instill in your children.
If the weather doesn’t cooperate, use it as an opportunity to discuss the beauty of God’s design in all seasons. Encourage your children to see the adventure in overcoming challenges, whether it’s navigating muddy trails or learning to focus in a noisy environment.
Conclusion: Embracing God’s Creation as a Family
Regular nature walks as a homeschooling family offer long-term benefits that extend far beyond education. They help you instill a deep love for God’s creation, foster gratitude, strengthen family bonds, and enrich your spiritual journey. Each walk becomes a steppingstone toward a deeper connection—with nature, with each other, and with God.
So, take that first step outside. With every walk, you’ll find your family growing closer, and your hearts lifted higher, glorifying the Creator who made it all.
Want an awesome journal to help your family not only get in tune with God and nature, but will make it way easier to record the evidence they find as well as plenty of pages to draw, color, and write their thoughts down?
The Ultimate Guide to Family-Bonding Through Home Upgrades
In a world where family time often competes with screen time, what better way to strengthen family ties than engaging in home improvement activities? In this guide, I’ll share several thrilling home projects suitable for all ages. These ventures revamp your home, promote teamwork, and develop practical skills. Excited yet? Let's dig in!
Floral Harmony: The Family Garden Project
Gardening is therapeutic and educational. Allow each family member to pick out plants they’d like to see grow. Whether it's roses, tulips, or even small shrubs, involve everyone in planting and caring for them. This teaches responsibility and the basics of gardening, not to mention the satisfaction that comes with seeing something flourish because of your collective care.
Making Home Interior Improvements
Tackling small home repair projects with your children offers a great opportunity to bond while teaching valuable life skills. These activities help children develop problem-solving abilities, practical knowledge of tools, and a sense of responsibility. Working together on repairs fosters teamwork and communication, while also boosting their confidence as they contribute to maintaining the home. You can also use a home repair app to find trustworthy professionals if the project is a little too difficult. This one provides options to chat with a plumber, for instance.
Create Your Own Hideaway: The Treehouse Adventure
Remember the magic of a treehouse from your own childhood? Why not pass that on? Involve everyone in the design, discussing options for windows, doors, and perhaps even furniture. Collectively purchase the materials and construct the treehouse as a family mission. This project helps kids learn about basic carpentry and planning while enhancing teamwork.
The Sandbox Kingdom: A Kid’s Paradise
Constructing a sandbox can be a fantastic weekend project. Sketch the design together, decide on the dimensions, and get to work. Once it’s built, filling it with sand can be another fun activity for the little ones. This project isn't just for kids; it helps everyone learn about basic building techniques and project planning.
Garage Makeover: The Ultimate Cleanup Challenge
A cluttered garage can be transformed into an organized haven with a family effort. Create a game plan, designate zones for different categories of items, and then dive into the task of sorting. It's a good way for the family to learn about organizing, decluttering, and perhaps rediscovering long-forgotten treasures.
Mailbox Art: A Dash of Curb Appeal
If you’re looking for a simple yet impactful project, consider giving your mailbox a creative makeover. Assign each family member a section of the mailbox to paint or decorate. This activity gives you a reason to spend time outside and improves your home's curb appeal. And who knows? The colorful mailbox might make the mail carrier’s day a bit brighter!
The joy of these family-centric home improvement projects lies in the tangible results and the shared experiences and skills gained. Whether it’s crafting a personal sanctuary up a tree or embarking on a family business venture, the sense of accomplishment and unity that comes from these activities is priceless. So don't delay! Gather your family and tools and get ready to turn home improvement into a bonding experience like no other.
Emily Graham is the creator of Mightymoms.net. She believes being a mom is one of the hardest jobs around and wanted to create a support system for moms from all walks of life. On her site, she offers a wide range of info tailored for busy moms — from how to reduce stress to creative ways to spend time together as a family.
Homeschooling Dietitian Mom is here to share homeschooling, nutrition, educational, and lifestyle tips. If you have any questions, please email debbiesuerd@homeschoolingdietitianmom.com.
I knew that by naming my new fall product, “Halloween Math and Food Science,” I'd be getting controversial because of the word “Halloween.” However, let me just say up front, this is not truly a “Halloween” project in the sense of the word “scary,” dressing up or any of that. (Post may contain affiliate links). This is Halloween Food Science Experiments with a twist.
My intention when creating this fun project was to give your kids something they could play with that would help them wrap their minds around the reality of what the candy of the season is all about. And also to work in some fun (and challenging) math and food science into the mix.
In order to help you know what is in it, and also, if you have already purchased this Halloween Food Science Experiments unit study, I wanted to give you a better idea of how to use it. I've decided to post about our own experiences the past couple of weeks in using this awesome (even if I do say so myself) Halloween Food Science Experiments Unit Study.
Moving on, Nathan had to choose 3 of his favorite candies from the list at the bottom of the worksheet. He also had to purchase them at the local grocery store. His favorites are candy corn, Sour Patch Kids, and Peeps.
My son was also required to research if any of his chosen candies contained ingredients suspected of causing allergies or behavioral problems in children.
The candy corn was purchased at a specialty store, and was more expensive. Though it wasn't declared to be natural only, it was Jelly Belly brand. It's interesting to note that the Jelly Belly brand candy corn did not contain Red 40. It did have other artificial colors, however.
Natural Versus Artificially Colored Candies
The artificial colors in the three regular candies also include Yellow 5 Lake, Yellow 6 Lake, Red 3, Yellow 5, Blue 1 Lake, Blue 1, and Blue 2 Lake. (List not exhaustive). Some of these colors are in the Skittles and M&Ms we also purchased for the math part of the unit study.
There are four factors most people consider when they purchase candy: Availability, Cost, Look, and Taste. . The first thing we came across was how difficult it was to find a natural version of just one candy: Candy Corn.
Availability
My husband first brought my son to the regular grocery store where we shop. We live in an Urban Metropolitan area, so this will drive the point of how difficult it can be to find a natural substitute product such as candy.
So, the regular grocery store, despite that it has a natural foods section, did not carry naturally colored candy corn. As a result of this, my husband and Nathan went to a nearby store called, “Natural Grocers.” They did not have natural candy corn in stock either. However, we did discover that Natural Grocers carries the Yum Earth candy corn in some of its stores throughout the U.S.
Halloween Math
Before I compare cost, I would like to provide a short economics lesson. (That's right, economics is math)!
You may have noticed that candy is less expensive at this time of year. This is a basic law in economics: The Law of Supply and Demand.
Here's how it works. First of all, candy manufacturers expect that people will buy larger amounts of candy. As a result, they manufacture larger amounts of candy in anticipation of the greater demand for candy. Second of all, grocery stores also anticipate a greater demand. As a result of this, most grocery stores purchase candy in larger quantities. The grocery stores get a better deal when they purchase larger quantities from the food manufacturers. The food manufacturers have a large enough supply to offer them a larger amount and a better price. Thus, the savings is passed down to the consumer (customer).
This can be seen at many other times of the year as well. For example, during the summer, picnic items such as paper plates, napkins, ketchup, mustard, and soda pop are usually available at a much lower price. Also, Super Bowl Sunday is another time when you can stock up on cheap snacks. And you can probably think of a lot of other examples.
Cost
The second factor we came up against was the cost. For comparison, we priced the regular “Brach” candy corn at our grocery store. For 8 ounces, the price was $3.00. The specialty candy corn that didn't have the RED 40 was $3.69 for 3 ounces.
Natural Grocers was selling its Yum Earth Product for $5.49 for 5 ounces. I ended up purchasing the same brand from an online natural candy website: https://www.naturalcandystore.com/.
The cost of the candy corn at the Natural Candy Store was $5.99 for 5 ounces.
I got a 15% discount. However, I had to pay for shipping, which was about $6.00. Because I really needed this candy for the experiment, I bought a few extra things, including a few suckers and some natural food dye, to make it worth my while. At any rate, if all you bought was the one package of candy, it would cost about $12.00. OH BROTHER!
So, that's $3.00 for 8 ounces of regular Brach candy corn versus $12.00 for 5 ounces of Yum Earth natural candy corn. If you want to compare cost for cost, take the total amount of the package and divide it up by the number of ounces. For example, 3.00 divided by 8 = 37.5 cents an ounce for the regular candy corn. For the Yum Earth, including shipping, $11.99 divided by 5 = $2.40 per ounce! If you can find it at a Natural Grocers near you, the cost is $5.49 for 5 ounces. 5.49 divided by 5 = $1.10 per ounce. Obviously, that's a HUGE cost difference!
Unfortunately, part of the problem is related to the economic law of supply and demand as well. Because there are so few people who are either educated, motivated, or even interested in natural candy, the demand is low. Not only that, but it is apparently a lot harder to make a satisfactory tasting and looking product using only natural ingredients. Plus it is more expensive to do this as well.
So, as the consumer, we can become more educated on the cost and benefits of buying natural versus artificial colored candies. Unfortunately, the natural candies are still candy, and still have lots of sugar. So, there's also that, right?
But at least when you make your decisions, they are informed decisions! For example, if you have children who have allergies, it might be worth it once or twice a year, to splurge and buy the healthier alternatives. But that is a personal decision that each family must make.
Taste and Look
We just got the natural candy corn in the mail on Saturday. So we taste tested them. Personally, I liked the regular candy corn better, though they were both acceptable. However, Nathan didn't notice a difference. The look was slightly different however. See picture to the right. Can you tell which one is the natural version? Hint: there are two regular and three natural. 😉
This coming week, Nathan will be researching the parsnips he purchased this weekend. This is the unfamiliar vegetable he chose to learn more about.
I’ve recently become familiar with a fruit many have probably never heard of before.
So, I did a little research.
According to Wikipedia,
“Mangosteen (Garcinia mangostana), also known as the purple mangosteen,[2] is a tropical evergreen tree with edible fruit native to tropical lands surrounding the Indian Ocean. Its origin is uncertain due to widespread prehistoric cultivation.[3][4] It grows mainly in Southeast Asia, southwest India and other tropical areas such as Colombia and Puerto Rico,[3][5][6] where the tree has been introduced.
The fruit of the mangosteen is sweet and tangy, juicy, somewhat fibrous, with fluid-filled vesicles (like the flesh of citrus fruits), with an inedible, deep reddish-purple colored rind (exocarp) when ripe.[3][5] In each fruit, the fragrant edible flesh that surrounds each seed is botanically endocarp, i.e., the inner layer of the ovary.[7][8] The seeds are of similar size and shape to almonds.
Genus Garcinia also contains several less-known fruit-bearing species, such as the button mangosteen (G. prainiana) and the charichuelo (G. madruno).
Viral fighters and prevention of infections (Vitamin C and Antioxidants)
Helps prevent gum disease (Vitamin C)
Energy boosters – anti-fatigue
Anti-aging
May promote weight loss
Improves insulin resistance
Anti-tumor benefits
Cancer: Mangosteen helps in the prevention of cancer with its powerful antioxidants.
Lowers blood pressure
High in xanthones, powerful antioxidants
May help with blood sugar control
Many say it tastes good
Upon further research, I discovered other fun facts.
For example, the mangosteen (Garcinia mangostana) is a tropical evergreen tree, believed to have originated in the Sunda Islands and the Moluccas. The tree grows from 7 to 25 meters tall. The edible fruit is deep reddish purple when ripe. In Asia, the mangosteen fruit is known as the “Queen of Fruits,” while the durian (Durio spp.) is known as the “King of Fruits.” It is closely related to other edible tropical fruits such as button mangosteen and lemon drop mangosteen.
The outer shell of the fruit is rather hard, typically 4-6 cm in diameter. Cutting through the shell, one finds a white, fleshy fruit 3-5 cm in diameter. Depending on the size and ripeness, there may or may not be pits in the segments of the fruit. The number of fruit pods is directly related to the number of petals on the bottom of the shell. On average a mangosteen has 5 fruits (round up figure).
I have eaten a lot of different fruits in my life, but I have never seen or tasted this “Queen of Fruits.”
And now I know why!
Fresh mangosteen is rarely available in the US! Not only that, but apparently it and other Asian fruits were banned in the US until 2007 due to concerns over fruit flies.
The good news is that there are freeze dried versions of it as well as multiple different powdered forms.
If you’re interested in learning a bit more about mangosteen, click the links below:
FDA Approved Weight Loss Medications – Do They Work?
The latest numbers show that 73 percent of adults in the U.S. are experiencing overweight or obesity and almost half are trying to lose weight (1,2). Losing weight and keeping it off are no easy tasks. Making healthy lifestyle changes, and maintaining them for weeks, months, and years can be extremely difficult (3).
Choosing more nutritious foods in optimal amounts and increasing physical activity are wise moves for just about everyone’s physical and mental health. Losing 5-10 percent of weight helps to lower triglycerides, blood pressure, and blood sugar levels (4). However, even after implementing a healthier lifestyle, there may be a [need/recommendation] to further reduce weight (3).
The good news is that there are a number of [weight loss/diet][drugs/medications/treatments] approved by the FDA for long-term use. They’re also known as “anti-obesity medications” (AOMs) (5). These medications can provide some extra help. They’re meant to be used [in addition to/alongside] healthy eating habits and regular physical activity because these medications don’t work on their own (3,4,5,6).
Most of these weight loss medications require a prescription from your doctor. They are mainly for people who have already tried to lose weight through diet and nutrition and exercise, and either have a BMI of at least 30, or have a BMI of at least 27 plus a health condition like diabetes or high blood pressure for which there would be a great health benefit to lose additional weight (5,7).
The purpose of these medications is to help manage weight while already eating a nutritious diet and doing regular physical activity (7). Combining one of these medications with a healthy lifestyle will help to boost weight loss by 3-12 percent more than diet and lifestyle changes alone (4,7). They are not recommended for anyone who is pregnant, breastfeeding, or trying to get pregnant (7).
This article briefly discusses some of the pros and cons of taking these medications, such as their benefits, how they work, their side effects, as well as some important nutrition strategies you need to know when taking one of these medications.
What are the weight loss medications and how do they work?
There is a wide selection of long-term weight loss medications to choose from (5). There isn’t one that is going to be the most effective for everybody and it’s not possible to know for sure which would work best for you or how effective it will be (5). Start with a conversation with your doctor to help decide where to start. Based on your current health status, other medications and supplements you’re taking, and your family history, along with how expensive the medications are and their associated side effects, you and your doctor can decide next steps (4,5).
According to the Obesity Medicine Association, “All weight loss medications work best in the context of a healthy eating plan and exercise” (5). There are several different ways that these weight lossmedications work. Most help you to feel less hungry, to feel fuller faster, and/or to reduce cravings (5,7). They do this by interacting with hormones (e.g., leptin, ghrelin), neurotransmitters (e.g., GABA, serotonin), and peptides (e.g., GLP-1) found in the brain, digestive system, and fat tissue (5,6).
This physiological strategy works because when you feel less hungry, fuller faster, and have fewer cravings, it becomes easier to consume fewer calories, resulting in weight loss (6).
Orlistat works differently because it impacts the way the digestive system absorbs fat (7).
Semaglutide, tirzepatide, and liraglutide
Semaglutide and tirzepatide are weekly injections of “glucagon-like peptide-1 (GLP-1) and GIP receptor agonists” (4,5). They work by targeting areas of the brain that regulate appetite and food intake (4,5). The dosages start low and are gradually increased over the course of 16-20 weeks (5). The reason for starting with a lower dosage is to reduce side effects (e.g., digestive issues, headaches, dizziness, and fatigue) (5).
Liraglutide is a daily injection that acts on gut hormones to help feel fuller faster and to decrease hunger (5).
Bupropion-naltrexone
These tablets are a combination of two different drugs including an antidepressant that can help weight loss and an opioid receptor antagonist that helps with alcohol and drug dependence (4,5). Taking these together can impact the pleasure-reward area of the brain and help to feel fuller faster and decrease appetite and cravings (4,5).
Phentermine and phentermine-topiramate
Phentermine is the oldest and most commonly used weight loss medications (5). Phentermine is a pill that works by reducing appetite to make you less hungry (4). When combined with topiramate (used to help with seizures and migraines), they work together to further reduce appetite and cravings (5).
Setmelanotide
Setmelanotide is a daily shot that is specifically for people who have a certain rare inherited disease (e.g., Pro-opiomelanocortin deficiency, proprotein subtilisin-kexin type 1 deficiency, or leptin receptor deficiency) (7). While it doesn’t treat the underlying genetic condition, setmelanotide can help with weight loss by helping to feel fuller, reduce appetite, and help the body burn more calories at rest (7).
Orlistat
As mentioned above, Orlistat is different from the rest of the long-term weight lossmedications. It’s available by prescription and a reduced strength version is non-prescription (7). Orlistat capsules are taken with meals and work to reduce the body’s ability to break down and absorb fat from foods and drinks by about 30 percent (8). It does this by preventing the enzymes that digest fat from working (5). This means that, instead of absorbing the calories from fats, they continue traveling through the digestive system and are eventually excreted.
What are some common side effects of weight loss medications?
While these medications seem to be safe for most people, when used as directed, there are some side effects to be aware of (6). Most of the side effects are mild and many resolve with continued use (4). The most common side effects affect the digestive system, such as nausea, constipation, and diarrhea (7,8). Some people may also experience dry mouth, abdominal pain, vomiting, headaches, dizziness, nervousness, insomnia, and tiredness (5,7,8). As with any drug, there is a small chance of serious side effects (7).
With orlistat, the unabsorbed fats going through the digestive tract undigested is why some of the common side effects include abdominal pain, loose stools, and passing more gas (4,7).
Another common experience with anti-obesity medications is regaining some of the lost weight after stopping their use (4,5,7,8). This is the body’s natural metabolic response to weight loss—including weight loss with or without medications (5). This is partly due to a decrease in resting metabolic rate, as well as impacts to the hormones that make you feel hungry and full (5). According to the Mayo Clinic, “practicing healthy lifestyle habits may help limit weight gain” (7).
It’s important to stay in touch with your doctor when taking any anti-obesity medication, and to contact them if you experience any negative effects (6). You may need to follow-up regularly to share how you’re feeling, what side effects you’re experiencing, and how much weight you’ve lost so far (7). These can help you and your [doctor/physician] determine whether the medication is working for you, whether to switch to another one, and when to stop taking it (7).
What nutrition advice is essential when taking weight loss medications?
The most important thing to consider when taking any of these weight loss medications is to maintain a nutritiouseating plan. This means that you’re getting all of the essential nutrients and eating the optimal quantities of food to help you reach your weight loss goals. Avoid weight loss programs that have too many unrealistic promises (1).
According to the National Institute of Diabetes and Digestive and Kidney Diseases, a safe and successful weight loss program includes “a healthy, reduced calorie eating and drinking plan, a plan for increasing physical activity if appropriate, guidance and support for adopting these lifestyle habits, and a plan for keeping the weight off” (1).
The purpose of a good weight loss program is to set realistic weight loss goals, promote healthy long-term behaviors, and provide techniques to track progress and overcome barriers (1). Ideally, all of the elements listed above would be tailored to your specific situation by a healthcare professional such as a registered dietitian.
While there is no one-size-fits-all weight loss program, there are some important nutritional guidelines to keep in mind when working toward losing weight:
A realistic weight loss goal is to lose about one pound per week (9)
Focus on highly nutritious, filling, fiber-rich foods like fruits, vegetables, and whole grains (9)
When it comes to meat and dairy, choose leaner cuts and lower fat options (9)
Minimize less nutritious foods (e.g., fried foods, or those high in sugar or salt) (8,9)
Keep portion sizes in check (8,9)
Choose water as your go-to beverage (9)
Increase the amount of physical activity you do on a regular basis (9)
Because Orlistat works to prevent fat digestion, there are a few additional nutrition recommendations specific to this medication:
Reducing the absorption of fats can also reduce the absorption of some essential vitamins and minerals. Talk to your trusted healthcare provider about including a multivitamin or other supplement (8).
Many of the gastrointestinal side effects can be reduced by pairing orlistat with a diet that’s lower in fat (5).
Final thoughts
According to the Mayo Clinic, “Weight-loss drugs aren't an easy answer to weight loss. But they may help you make the lifestyle changes that you need to practice losing weight and improving your health” (7).
Do you need help making lifestyle changes that can lead to sustainable weight loss with or without [weight loss/diet/anti-obesity] [drugs/medications/treatments]? As a [certified/credentialed/licensed/Master’s level] [registered dietitian/nutritionist/nutrition professional], I’d love to help.
Want support to create a nutrition and lifestyle program to make losing weight easier? Need personalized recommendations for recipes, meal plans, and other ways to ensure you’re getting all of the necessary nutrients in the optimal amount of food to reach your health goals? Ready to start working with a professional who is invested in seeing you thrive, despite weight management challenges?
Book a free appointment with me today to see if I can help you reach your goals. 🙂
National Center for Health Statistics. (2018, July). Attempts to Lose Weight Among Adults in the United States, 2013–2016. Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/products/databriefs/db313.htm
Who doesn't love a heaping plate of piping hot chicken parmesan oozing with melted cheese and tongue tickling tomato sauce? Chicken parmesan or parmigiana as it is formerly known due to the essential addition of Parmesan cheese is a foodie favorite for sure. However, it's one you may feel like you have to avoid if you're striving for weight loss the healthy way.
There's no need to deny yourself a hearty helping of chicken parmesan if you know how to do the meal makeover right. Optimize nutritious ingredients and lower and lessen your intake of fattening foods that aren't good for your body.
First things first, let's talk about the chicken.
When it comes to protein and reducing your fat intake there's no better source of sustenance than chicken. Some dieters may feel though that chicken is done to death. But with plenty other protein options you can still enjoy classic chicken meals like cutlets parmesan without feeling guilty.
So how to healthy up the chicken? Choose chicken breasts that come from grass-fed, free-range chickens. You may notice that the organic chickens produce meat that seems less meaty. Chicken breasts are smaller. If you can manage the higher price tag for less food, treat your body right with some grass-fed chicken meat for a superior form of meat-based nutrition.
Reduce your portion size. If you would normally fill your plate with two oversized chicken cutlets swimming in sauce and cheese, cut your portion in half. Instead of gorging yourself, be more mindful. Take your time to enjoy this favorite, savory meal.
Substitute another cheese for the mozzarella. Mozzarella is a parmesan lover's favorite and yet you do have some healthy options if you would like to enjoy a weight-loss-friendly chicken parmesan experience. Try a cheese like provolone which is higher in calcium and vitamin A and has a stronger flavor. Stronger flavor means you don't need to use as much to get the same effect. You and your family will hardly notice the difference. You can also make a mix of fontina and provolone. Experiment with different, decent quality artisan cheeses in your parmesan recipes when you can!
Cut the amount of cheese per serving. If you normally would stack three thick slices of mozzarella on each cutlet, shoot for one slice and sprinkle some Parmesan over it for extra flavor. Just be aware that grated cheese does contain fat. So, if you're looking to reduce fat intake, you're going to want to watch your portion size on that as well.
Bake instead of frying your cutlets.
Another change in the recipe for chicken cutlets is making the baked version. To do this, batter or dip your cutlets in eggs and bread crumb like you normally would. Lay the breaded cutlets on a baking sheet lined with foil that you have sprayed with olive oil to prevent sticking. Also spray your olive oil cooking spray lightly over the cutlets to help the breading crisp up with a bit of healthy fat.
Swap out white breadcrumbs for whole grain.
To lower the carbs even more, substitute a bread crumb alternative such as almond flour, to give that crispy texture without adding carbohydrates to the meal.
Switch white flour pasta to whole grain pasta. Or if you want to take the healthy factor up a few extra notches you can bake a spaghetti squash, drizzle in oil and season with garlic and herbs, then topped with spaghetti sauce to serve as a healthy veggie side with your parmesan cutlets. Spaghetti squash does a might good pasta impression, even your kids are likely to love this healthy veggie that's fun to eat.
Baking dish, mixing bowls, measuring cups and spoons, oven, cutting board, chef knife, meat pounder
Ingredients
2lbs.900g chicken breast, boneless, skinless
½cup65g panko breadcrumbs
1cup100g parmesan cheese, grated
1tbsp.garlic powder
½tsp.salt
1egg
3tbsp.olive oil + 1 tsp. to grease dish
1cup260g marinara sauce
1cup115g mozzarella cheese, shredded
fresh basilfor garnish
Instructions
Preheat the oven to 450°F (230°C) and grease an oven-proof dish with 1 teaspoon of olive oil.
Slice each chicken breast in half, lengthways, then place the chicken on a cutting board and cover with plastic wrap. Using a meat tenderizer, pound the chicken to a ½-inch thickness. Set aside.
In a large bowl, combine the breadcrumbs, parmesan cheese, garlic powder and salt. Whisk the egg into a medium bowl.
Dip each chicken breast first into the beaten egg, shaking off any excess, then into the breadcrumb mixture.
Heat ½ tablespoon of olive oil in a large skillet over a medium-low heat. Add the chicken to the skillet and cook for 3-4 minutes on each side, until golden brown. Wipe the skillet between each chicken breast to remove any brown bits and continue to saute the remaining pieces of chicken.
Transfer the chicken to an oven-proof dish and top the chicken breasts with the marinara sauce and sprinkle over the shredded mozzarella.
Bake the chicken in the oven for approximately 7 minutes or until the mozzarella has melted and the chicken is cooked through.
Sprinkle over freshly chopped basil and serve immediately.
Notes
Remove salt from recipe and use reduced sodium marinara sauce (or better yet homemade sauce) to reduce sodium.
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declared to be natural only, it was Jelly Belly brand. It's interesting to note that the Jelly Belly brand candy corn did not contain Red 40. It did have other artificial colors, however.
