MSU Extension’s family and consumer sciences program offers unbiased, research-based resources to help Montanans make informed decisions as they care for their homes, their health, their families and their finances.

The MSU Hill County office has a wealth of information available to you concerning many topics.  Please stop in or call the office if you have a question or are seeking information about a certain topic.

Family Meal Time

Do you ever wish your family could slow down long enough to all be at home at the same time? Why not organize a family mealtime into your routine?  This may sound overwhelming if you do not share any meals together at this time, but it can be done easily and benefits to your family will be great.

A large national study of American teenagers found a strong link between regular family meals, academic success and positive psychological adjustment. In addition, rates of alcohol use, drug use, early sexual behavior and suicidal risks are lower when families eat meals together. When parents and children eat together, they tend to eat healthier foods. Children eat more fruits, vegetables and dairy foods and less high fat, high sugar foods.

Here are some tips to help you find time to share a meal:

• Make it a family priority. Challenge your family to eat at least one additional meal together next week.
• Shared meals don’t have to be time-consuming. Simple meals can taste good. The food can be from the freezer or occasionally from a take-out spot.
• Reduce pre-dinner stress. Your arrival home may be stressful. Your little ones may be hungry, crabby and clingy. If children get hungry before everyone arrives home, have a healthy snack ready. It can also be helpful to have a prepared “pre-dinner activity” for youngsters such as a box with paper and crayons for drawing pictures of their day. The pictures can be discussed during the meal.
• It doesn’t have to be dinner. If dinner doesn’t work for your family, try making breakfast the family meal. If it’s impossible to eat together everyday, set aside specific days for family meals.
• Show that family meals are important. Turn off the TV and don’t answer the phone while you are eating. Newspapers can be read after the meal.
• Eat around a table. It is easier to talk and listen when you are facing each other.
• Enjoy meal talk. Make easy conversation – don’t nag or complain. Allow everyone a chance to talk.
• Keep mealtime short. A child needs enough time to eat, but sitting patiently for a long time is too much to expect. If kids get fussy, your family meal won’t be fun.
• Try some new ideas. Create a new tradition by having a family picnic night weekly during the summer. Eat outdoors, at a nearby park or on the living room floor.
• Get everyone involved. Children are more likely to eat meals they plan or prepare. They can wash veggies, make place mats, or set the table. As children get older, they can become more involved in the preparation.

If you or a group in the community would like more information or would like to schedule a class about family mealtime call the extension office to make arrangements.

To reduce your stress, plan ahead by using a slow cooker to have your meal ready when you arrive home. Listed below is a tasty meal, just add a salad or vegetables, milk and bread (optional as the noodles serve as your bread serving).

Slow Cooker Lasagna
Yield: 8 servings, serving size is about 2 cups

1 pound ground meat                           
3 cups shredded cheeses – use any kind or use 1 cup of 3 different cheeses
1 cup chopped onions                             
3 cups spaghetti sauce                     
1 -  8-ounce package of lasagna noodles, uncooked
1 cup cottage or ricotta cheese (optional)

1. Brown meat, drain and rinse off any fat. Return meat to pan and add onion and spaghetti sauce. Mix well.
2. Spoon layer of meat mixture on bottom of slow cooker, about 1/3 cup. Add a double layer of broken noodles (3 noodles) on top of meat. Cover noodles with one cup of meat sauce, 1/3 cup cottage/ricotta cheese, and one cup of shredded cheese.
3. Add second layer of broken noodles (3 noodles), one cup of meat sauce, 1/3 cup cottage/ricotta cheese, and one cup of shredded cheese.
4. Add a third layer using the rest of the noodles, meat sauce and cheeses.
5. Make sure to cover all noodles by using a spoon to spread sauce and cheese over them.
6. Pour one cup of water over the top of lasagna and cover with a tight fitting lid. If your lid is not tight enough, cover with tin foil and then put on the lid.
7. Cook on low for 6 hours or on high for 3 hours or until the noodles are tender.

Tip: Slow Cooker Lasagna does not cut into squares as traditional lasagna but is spooned out like a casserole.

Per Serving: Calories 525 – Fat 31 grams – Protein 29 grams – Carbohydrates 31 grams – Fiber 2 grams

Return to regular view	Text-only	Updated: 2/19/09