Healthy Schools Campaign

Healthy Snacks Go Hollywood With Our Oscar Party Menu

by Lindsay Eanet

Sunday night, millions of people all around the world will tune in for the film world’s biggest night, the Academy Awards, and more than a few will host a viewing party. We decided to put a healthy twist on this festive Oscar ritual with some delicious and nutritious recipes (plus a few puns -- we couldn't resist!).
 

Spinach and Argo-choke Dip

There are plenty of great Spinach and Artichoke Dip recipes out there. It’s one of our favorite go-to party foods, a rich, creamy dip full of flavor but also full of veggies, and, when made with key substitutions, a lighter alternative to ranch or Bleu cheese dips. This recipe from Serious Eats is one of our favorites. You could give it an extra protein punch by using Greek yogurt instead of light cream cheese, too. Serve with various veggies (carrots and bell peppers make great companions) or baked whole wheat tortilla chips, a perfect accompaniment to Ben Affleck’s surprise Best Picture favorite.  

You’ll Need:

• 10-ounce bag fresh spinach
• 6 ounces (3/4 block) 1/3-less-fat cream cheese, softened
• 6 ounces (3/4 block) fat-free cream cheese, softened
• 1/2 cup fat-free sour cream
• 1 1/2 cups part-skim mozzarella, shredded
• 1 (14-ounce) can artichoke hearts, drained and chopped
• 1/4 teaspoon freshly ground black pepper
• 3 garlic cloves, crushed (not minced)
• 6 tablespoons shredded parmesan cheese, divided

How to Make It:
Preheat oven to 350°F.

1. Tear spinach into bite-size pieces, removing any thick stems. Rinse in a colander, leaving a little water on the leaves. In a large nonstick skillet or Dutch oven, sauté the spinach over medium heat until wilted. Drain in the colander, pushing a little of the extra water out.
2. In a large mixing bowl, combine the cream cheeses with a potato masher. Add sour cream and mash more. Add spinach, mozzarella, artichokes, pepper, garlic, and 2 tablespoons of the parmesan. Stir everything until thoroughly combined.
3. Pour mixture into a 1 1/2 quart baking dish. Sprinkle remaining 1/4 cup of Parmesan on top. Bake 30 minutes, or until parmesan is melted dip is all bubbly. Remove from oven and give it a minute or two to cool down.

Beets of the Southern Wild

This pun on Benh Zeitlin’s Beasts of the Southern Wild was almost too obvious, but that doesn’t make this beet and goat cheese salad recipe from AllRecipes any less delicious.

You’ll Need:

• 4 medium beets - scrubbed, trimmed and cut in half
• 1/3 cup chopped walnuts
• 3 tablespoons maple syrup
• 1 (10 ounce) package mixed baby salad greens
• 1/2 cup frozen orange juice concentrate
• 1/4 cup balsamic vinegar
• 1/2 cup extra-virgin olive oil
• 2 ounces of goat cheese

How to Make It:

1. Place beets into a saucepan, and fill with enough water to cover. Bring to a boil, then cook for 20 to 30 minutes, until tender. Drain and cool, then cut in to cubes.
2. While the beets are cooking, place the walnuts in a skillet over medium-low heat. Heat until warm and starting to toast, then stir in the maple syrup. Cook and stir until evenly coated, then remove from the heat and set aside to cool.
3. In a small bowl, whisk together the orange juice concentrate, balsamic vinegar and olive oil to make the dressing.
4. Place a large helping of baby greens onto each of four salad plates, divide candied walnuts equally and sprinkle over the greens. Place equal amounts of beets over the greens, and top with dabs of goat cheese. Drizzle each plate with some of the dressing.

Alternate: If you’re looking for something a bit more snackable, try these super-easy-to-make beet chips. Just slice 2 beets to 1/16 inch thick with a mandoline, toss with a little olive oil and bake for 20 minutes at 350 degrees. A delicious alternative to potato chips! 

Come to Me, Courgette, The Light Is Fading (inspired by Les Miserables)

Did you know that in France (as well as the United Kingdom and other parts of Europe), zucchini are known as “courgettes?” Well, they are. And “courgette” sounds an awful lot like “Cosette,” one of the main characters of the Oscar-nominated all-star movie musical. And zucchini is a great party vegetable, not to mention full of vitamins. For an easy and delicious snack, follow this great recipe from the "Go Ask Mom" columnist at WRAL:

You’ll Need:

• 1 zucchini, sliced in large rounds at an angle

• 1/4 cup milk

• 1/4 cup panko bread crumbs

• 2 tablespoons plain bread crumbs

• 2 generous tablespoons grated cheese

• 1/4 teaspoon salt and pepper

• Cayenne powder or crushed red pepper flakes (optional)

How To Make It:

1. Preheat the oven to 425 degrees.

2. Pour the milk in one small bowl.

3. Add bread crumbs, cheese, cayenne pepper, salt and pepper in another bowl.

4. Dip the zucchini rounds in the milk, then dip into the crumb mixture.

5. Press down to make sure the crumbs stick to the zucchini.

6. Place on a wire rack coated with cooking spray on top of a cookie sheet.

7. Bake for 30 minutes.

Alternate: Les Miserables Fruit Tricolor: Les Miserables provides you with a ton of options to play off of, but the tricolor of the French flag will make for a simple, bold and delicious statement. Consider making individual mini-crumbles for your guests with a graham cracker base, low-fat or vanilla Greek yogurt, and stripes of raspberries or strawberries and blueberries along the sides to echo the colors.

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Have a great evening, with a healthy menu taking center stage! 

 

A Healthy Valentine’s Day Treat: Heart-Shaped Fruit Pops!

The classroom Valentine boxes are ready, the card stores are a sea of red and you can almost hear Sam Cooke’s “Cupid” everywhere you go. It must be Valentine’s Day again. Last week, we offered some suggestions of how to have a fun and fit Valentine’s Day party at school, and we hope that you learned something new and maybe even tried a new idea or two. 

Here’s one last extra special treat for today -- a healthy recipe for the holiday culled from our explorations on Pinterest. Thanks to les petits presents for the idea, and we hope you have as much fun making and snacking on these beautiful, fun fruit pops (with, if desired, a Greek yogurt dipping sauce) as we did! We love these because they’re colorful, festive, encourage trying new fruits and you can get creative! You can use any combination of fruit for a rainbow of possibilities. If you have to have chocolate (and again, a little bit is okay), a drizzle of dark chocolate on these pops will pique the interest of picky eaters without the sugar rush February 14 usually brings. And add a happy Valentine’s Day message by attaching a note to the stick for a memorable and heartfelt treat.

You’ll need:

For the kebabs:

• A knife
• A heart-shaped cookie cutter (optional, but very helpful)
• Skewers or ice-pop sticks
• Red ribbon
• ½ - 2 each of the melon of your choice
• Other fruits: apples, pears, kiwis, starfruit -- whatever fruit you have on hand or is in season near you

For the dipping sauce:

• 1½ cup Greek yogurt
• honey (per your desired sweetness)
• Flavor additions of your choice - lemon or orange zest or cinnamon are good standbys, again to taste

Dipping sauce, variation:

• For a more decadent treat, playing off a great recipe from Mix It Up, add 2 tsp cocoa powder and 1 tbsp melted dark chocolate chips to the yogurt, and honey and cinnamon to taste if desired

If you want to get more creative with the Greek yogurt dips, Yummly has a nice variety of more elaborate options, including Vanilla Bean and Cranberry.

Putting it together:

• 1) Cut fruit into 1-inch slices
• 2) Cut hearts into fruit using a knife or cookie cutter
• 3) Place each fruit heart on a skewer or ice-pop stick
• 4) Tie with a red ribbon or message for your Valentine
• 5) For the dipping sauce, combine yogurt and desired add-ons into bowl, keep chilled

Enjoy, and be sure to share with your loved ones! Happy Valentine's Day from all of us at HSC.

Be the MVP of Your Party with These Healthy Super Bowl Ideas

by Lindsay Eanet

On Sunday, millions of people will gather in living rooms across America to watch the San Francisco 49ers face the Baltimore Ravens in the Super Bowl -- us included. We love the opportunity to spend time with family and friends, the drama, the crazy commercials, and, of course, Animal Planet’s Puppy Bowl.

But the Super Bowl ranks second only to Thanksgiving in food consumption. In fact, after chowing down all those wings, pizzas and chips, Americans will consume 156 billion calories total. To work off the average intake, you’d have to run the length of a football field 109 times!

Worry not, friends - here’s how to make your Super Bowl a healthier affair without sacrificing good food, and, most importantly, fun.

The Food

Substitutions are the easiest way to make Super Bowl snacks a little bit healthier without sacrificing big flavor. Consider chicken, turkey or veggie chili instead of the usual beef. If you’re firing up the grill, make some veggie kebabs or turkey burgers. To get the smoky, sweet and spicy flavor of wings without all the fat and sodium of the store-bought stuff, toss some un-breaded white-meat tenders in the wing sauce of your choice and grill, bake or cook on the stove top. Serve with carrots, celery, colorful, crunchy peppers and a cooling yogurt-based sauce (dill and garlic are great additions, as is a squeeze of lemon) instead of the fattier Ranch dressing.

Sometimes, the answer to a healthier and tastier Super Bowl menu is a do-it-yourself approach. If you have to have chips and dip, you could make your own for a fresh, flavorful and healthy dip your guests will remember. Plus, a DIY salsa allows you to get creative -- opt for a simple, fresh pico de gallo, add chillies (which contain Vitamin C and antioxidants!) to your preferred level of spice or, if you want some sweet to go with the spicy, some fruit like mango, peach or pineapple. For those who prefer store-bought salsas, many of which are lower in calories and feature all-natural ingredients, Fooducate is a great website for comparison-shopping foods based on nutritional value and finding the most nutritious options based on your budget and tastes.

The Fitness

If there will be children or families attending your party, encourage some activities! If you have a yard or spacious room, start a game of touch football before the game or during the breaks. Make it kids vs. adults for some high-energy family bonding.

Or encourage physical activity and creativity through the halftime show. Suggest they make up cheerleading routines for the 49ers and Ravens, or dance routines with halftime show music, and turn it into a (friendly) competition if you’d like. The groups can perform before or after Beyonce’s halftime performance, and your dancers will get a boost of confidence from adoring fans praising their skills.

Don’t Forget The Fun

The Super Bowl, like any big sporting event, is all about having fun. Creative, healthy snacks  and fitness activities can be great starters for lively conversation and more meaningful memories. Make it an unforgettable day of togetherness -- and be the real MVP.

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For another great recipe option, check out the Chicken Rancheros recipe by this year's winning Cooking up Change team!

Friday Recipe, Super Bowl Edition: Chicken Rancheros

Cooking up Change culinary team from Washington High School, with HSC President and CEO Rochelle Davis

It's no secret that we're big fans of the winning Cooking up Change lunch. It wowed our judges and recently it was served in Chicago Public Schools across the city. And now's the perfect time to suggest that the winning recipe be served on your very own table! We thought it'd be a great companion to another kind of competition, which Americans all over the country will be watching next weekend: the Super Bowl! Yes, we'd rather have all of America playing an active game (Flag football! Safety first!) but we also appreciate a little healthy family time. 

And how can you make that family time even more healthy? Why, serving up a dish from a Cooking up Change winning meal, of course. Here it is. Watch it disappear before halftime.

Chicken Rancheros

Ingredients

12 oz pre-cooked chicken breast strips 

6 T salsa                                                   

3 T cilantro, chopped               

1 tsp Cajun seasoning                                 

1½ tsp soy sauce                                       

1½ tsp Dijon mustard                                 

60 tortilla chips

3 T canned jalapeño peppers, diced

3 tsp cheddar cheese, shredded                                 

3 tsp mozzarella cheese, shredded   

 Directions

1. Preheat oven to 375° F. Place chicken strips in medium-sized pot over medium-low heat. Add salsa, soy sauce, Cajun seasoning and Dijon mustard.

Stir to combine.

2. Bring chicken mixture to a low simmer and cook, stirring occasionally, until flavorful and tender, about 10-15 minutes. Once mixture is fully heated, reduce heat to low.

3. Meanwhile, layer tortilla chips on an oven-proof serving dish.

4. Layer chicken mixture on top of chips, then add mozzarella and cheddar cheese.

5. Bake at 375° for 5 to 10 minutes or until cheese is melted.

6. Garnish with cilantro and jalapeños.

 

Serve immediately. Enjoy!

Yield: 6 servings

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Thanks to the students at Washington High School for sharing their recipe with us!

 

Winter Recipe: Pumpkin Pasta Sauce

by Lana Buseman

Fall and winter also double as pumpkin season, when it seems that every recipe suddenly has pumpkin in it. It is always interesting to see what new pumpkin recipes sprout up during this time.

I discovered pumpkin pasta sauce a few years ago in pre-made jar form. I was really skeptical because most of the pumpkin-based foods I had tried were of the sweet variety. I wasn’t sure what it would be like; turns out, it’s absolutely delicious.

However, while pumpkin is low in calories and high in vitamin A, the sauce itself was full of cream and fat. The pumpkin flavor is what makes the sauce so unique and special, so I set about creating a sauce that highlighted that characteristic.

To start, you will need:

• 2 cups of fresh pumpkin puree or 1 can pumpkin puree (be careful not to accidentally pick up pumpkin pie filling!)
• 2 cloves garlic, minced
• 1 shallot, minced
• 2 tablespoons olive oil
• ½ cup vegetable stock
• ¾ cup skim milk (can substitute soy or rice milk)
• 1 teaspoon dried sage
• A pinch of ground nutmeg
• Salt and pepper to taste

Sautee your garlic and shallot in olive oil over medium heat until softened. Be careful not to burn the garlic. Turn the heat to low and add in your pumpkin, stock, milk and seasonings and cook until heated through. Serve over whole wheat pasta with some freshly grated parmesan cheese and enjoy a healthy seasonal meal!

A Fun, Healthy Idea for the Thanksgiving Table

We're always looking for new, fun ways to celebrate holidays without lots of sweets. And of course, we love when kids get excited about fruits and veggies. Here's one new idea that combines both of these goals into a festive treat. Plus, it's also a craft project and (wait for it) a centerpiece!

Yes, it's a veggie turkey. This idea comes to us from Jovita Flores, manager of Parents United for Healthy Schools. Jovita works with parents all over the city as part of HSC's network of wellness teams, and one group had recently been skewering fruit kabobs into tasty flower-like bouquets. With Thanksgiving coming up, Jovita created a new, delicious (and really nutritious!) kind of turkey for the holiday table.

The body of the turkey is made of a large vegetable or fruit (most likely an eggplant, pineapple or squash). Fruit or veggie kabobs make up the feathers. (We used wooden skewers.) The eyes are cucumbers topped with grapes or prunes on toothpicks, and red and yellow pepper pieces create the beak and mouth. 

It's a great holiday activity for the kids (much healthier than making a gingerbread house!) and the entire thing is edible once the day is over.

Thanks to Jovita, teams of parents across the city are creating these fruit and veggie turkeys at their school wellness team meetings. (One group is even giving a turkey to their principal as a special gift). 

Try it out, and share your creative variations on this fun, edible craft project!

 

Award-Winning Cooking up Change Recipe: Creole Vegetable Hash (Plus, a Cooking Demo!)

As we get ready to celebrate Thanksgiving and look around for special, healthy recipes to share with family and friends, HSC is happy to highlight one of the many incredible recipes from last week’s Cooking up Change healthy cooking contest.

This recipe for Creole Vegetable Hash, a side dish created by the culinary team of Dunbar Career Academy, helped propel the team to second place in the coveted school lunch category.

On the morning of the contest, team member Ciara Dixon visited the studios of WCIU’s You & Me This Morning to prepare the great-tasting dish on-air with host Jeanne Sparrow! Check out Ciara’s great cooking demo, then check out the full recipe below!

 

Recipe: Dunbar Career Academy's Creole Vegetable Hash

Ingredients

• 2 cups baking potatoes, peeled and cubed
• 1 ½ tablespoons cooking oil
• ½ cup yellow onion, diced
• ½ cup green bell peppers, diced
• 1 cup pinto beans
• 2 cups mixed vegetables, frozen
• 1 cup collard greens, frozen, chopped
• 1 teaspoon granulated garlic
• 1 teaspoon Cajun seasoning
• ½ tablespoon southern seasoning (or blend of paprika, onion powder, cayenne pepper, black pepper, dried thyme, and dried oregano to taste)

Instructions

1. Place potatoes on a foil-lined baking sheet. Drizzle with ½ tablespoon of the cooking oil and toss to coat. Bake in a preheated 400° F oven for 30 minutes.
2. In a large skillet, heat the remaining tablespoon of oil. Add onion and bell pepper and sauté over medium-high heat until onions are translucent.
3. Add potatoes from the baking sheet to the skillet, then add beans; sauté for 5-7 minutes.
4. Add mixed vegetables, collard greens, granulated garlic, Southern seasoning and Cajun seasoning; mix well and cook for an additional 10-15 minutes.
5. Remove from heat and serve hot. Enjoy!

Many thanks to student chefs Nekeisha, Ciara, Jerry, Alexander, Nyree and Martinique for sharing this wonderful recipe!

Friday Recipe: Kidney Bean and Cashew Chili

By Lana Buseman

This chili recipe is a quick and delicious option for a cozy fall weekend or Meatless Monday. The beans are a great alternative to meat and the cashews provide a hearty texture. Packed with veggies and spices, this is a chili that is very satisfying and easy to throw together in no time at all! Kidney beans are high in protein, fiber and iron and help stabilize blood sugar after your meal. (If anyone you are eating with has a nut allergy, the cashews can be left out and you will still have a very tasty meal.)

This chili is great served over quinoa. I topped mine with low-fat shredded mozzarella and fresh diced avocado. Other great toppings could be Greek yogurt or fresh cilantro.  Let everyone get creative with your toppings and enjoy!

Ingredients

• 2 large carrots, diced
• 2 celery stalks, diced
• 1 can diced tomatoes
• 1 green pepper, diced
• 1 medium onion, diced
• 3-4 cloves garlic, minced
• ½ packet taco seasoning, or to taste
• 5 cups water
• 1 tablespoon tomato paste
• ¾ cup raw cashews
• 1 can kidney beans
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Quinoa, prepared 
• Sliced avocado, optional
• Shredded cheese, optional 

Directions

1. Heat oil, onions and garlic in a large stockpot on medium-high heat for about 2 minutes. Add peppers, celery and carrots and cook about 8 minutes or until vegetables are tender.
2. Add taco seasoning and tomato paste and cook for 1 minute, stirring. Add water, tomatoes and kidney beans and reduce heat to medium. Simmer for 10 minutes, stirring occasionally.
3. Add cashews and red wine vinegar and simmer with the lid partially open for 15 minutes.
4. Serve over quinoa and top with your favorite toppings. Enjoy!

Friday Recipe: Bright Broccoli

By Lana Buseman

I love broccoli but I will be the first to admit that regular steamed broccoli can be boring and sometimes unappetizing. This recipe transforms that green cruciferous veggie into a bright and tasty dish that is anything but boring.

To begin, cut a fresh head of broccoli into florets leaving just short stems. Steam the broccoli for 7-10 minutes or until it is fork tender but still bright green and not mushy.

While your broccoli is steaming, start on the “bright” ingredients. Preheat your oven to 300 degrees and toast ¼ cup pine nuts until just brown. Be sure to keep an eye on the pine nuts as they can burn easily. They will take about 4-6 minutes to toast.

While the pine nuts toast, start making the dressing. In a small bowl, add a tablespoon of Dijon mustard, a quarter cup of fresh lemon juice (about half of a lemon squeezed), three-quarters of a cup of olive oil, 1 tablespoon of julienned fresh basil, salt and pepper to taste. Whisk the dressing until it is combined. Set aside.

Pour your steamed broccoli in a large serving bowl and pour dressing over the top. Sprinkle with the toasted pine nuts and fresh grated pecorino cheese. For kids who like heat, toss the bright broccoli with a little bit of red pepper flakes, which help to speed up the metabolism. For those who don’t like heat, leave the red pepper out! Serve this tasty broccoli as a side dish, or as a stand-alone snack!

Friday Recipe: Turkey Egg Breakfast Cups

By Lana Buseman

Need a new idea for a healthy breakfast? My friend made this for me for breakfast one morning and I thought it was so delicious and clever -- and it only took her about 15 minutes to whip up! It is fun to eat and, with lots of protein and nutrients, a great breakfast to start out the school day.

To start, preheat your oven to 350 degrees. Spray a muffin tin with non-stick cooking spray and then line the tins with a slice of turkey. (A good option is to look for organic turkey breast because it is free of antibiotics and nitrites.)

Once you have your tins lined, scoop a small amount of salsa in the bottom. After the salsa, crack one egg into each turkey “cup.” Place the muffin tin into the oven and bake for about 8 minutes or until the eggs have set. Pull the tin out of the oven and sprinkle with a little bit of crumbled feta or shredded mozzarella cheese. Put back in the oven and broil for 2-3 minutes until the cheese has melted. The turkey cups should come cleanly out of the tins. The result is a delicious, protein rich breakfast to enjoy at home or take on the go! 

For bonus nutrition and flavor, serve with fresh fruit on the side!

Friday Recipe: Kohlrabi Pizza

By Lana Buseman

Last summer I was walking around a farmers market in Chicago and came across fresh kohlrabi. I had never tasted this vegetable and didn’t know what to do with it, but I bought some and set about discovering how to eat it. After some quick research I found that this alien-looking veggie has a very similar taste profile to broccoli; however, it is much more mild in flavor and more comparable to a broccoli stem. Kohlrabi can be eaten cooked or raw. With its apple-like texture, it is a great source of fiber and potassium which both aid in proper digestion.

After tasting the kohlrabi, I decided to try a play on one of my favorite foods, broccoli pizza. Broccoli pizza might not sound great to non-broccoli lovers but substituting in the kohlrabi makes a pizza that is much milder in veggie flavor and extra delicious.

Kohlrabi pizza is a fun dinner to make with kids. The veggie's unusual shape gives it an extra element of intrigue, and the pizza-making itself is easy for even very young chefs.

Let everyone build his or her own kohlrabi pizzas by starting with individual-size whole-wheat pizza breads. You can find these in the bread aisle at your grocery store. Use your favorite tomato sauce to start building your pie. Pour two tablespoons of sauce in the middle of your pizza bread and spread out to the edges with the back of a spoon in a circular motion. To prep your kohlrabi, you need to cut the skinny stems sprouting off of it and peel off the thin outer layer. Then slice it in thin wedges to top your pizza. Be sure to slice the kohlrabi very thin so it will cook all the way through in the oven. Let everyone layer their own kohlrabi and sprinkle with fresh basil and shredded mozzarella. Bake at 425 degrees for 8-10 minutes, or until the mozzarella has melted, and let everyone dig into their pizzas!

Plus: In this blog, HSC's Mark Bishop highlights recent research showing that kids prefer veggies with silly super-hero names. What amazing name will you and your kids come up with for kohlrabi?

Healthy Lunch on the Go: Salad in a Jar

by Lana Buseman

I love being able to pack a salad for lunch or a picnic -- however, I do not love the soggy lettuce and limp vegetables that I often find after the salad has been sitting for a while. I came across this great way to store a salad that can be made in advance and kept fresh and crisp until you are ready to dig in.

Ingredients

• 1 clean tomato sauce jar
• Your favorite salad ingredients

Directions

The key to making this storage system work is to pour your dressing in first. Create a small layer of dressing at the bottom of the jar.

Next, layer a very hearty vegetable on top of the dressing. I used mushrooms, but other good options would be carrots or sliced bell peppers.

Continue to add your ingredients in layers, leaving the lettuce for the top.

When you are ready to eat, just empty your jar into a large bowl or a plate -- all your ingredients (including still-crispy lettuce) will pour out in the order you need!

Enjoy your healthy lunch or picnic!

Friday Recipe: Homemade Fruit Leather

by Lana Buseman

This recipe makes one of my favorite snacks, and it could not be easier to make. It's perfect to bring along on kid-friendly summer activities like hikes or trips to the beach!

It only calls for two ingredients: strawberries and cinnamon. Strawberries are packed with antioxidants and are an easy way to add a “red food” to your diet. They also contain lots of belly-filling fiber. Cinnamon may lower bad cholesterol (LDL) with just a ½ teaspoon a day.  The two ingredients are sweet enough on their own that this snack doesn’t need any added sugar!

 Ingredients

• 2 ½ cups organic strawberries*
• 1 teaspoon cinnamon

 Directions

1. Turn your oven on to the lowest temperature.
2. Puree strawberries and cinnamon until liquefied.
3. Pour the strawberry puree onto a cookie sheet lined with parchment paper.
4. Allow mixture to “dry” in the oven for about two hours. (Times may vary by oven).
5. When the leather has cooled, slice or break it into pieces and store in a glass jar in the refrigerator.

Enjoy!

 *This recipe would be good with any other berry you prefer. Or try a blend of a few different berries!

Friday Recipe: Oatmeal On the Go

by Lana Buseman

They say breakfast is the most important meal of the day, but it is often the hardest meal to actually eat. Lots can get in the way: busy morning schedules, getting to school and work, and not having healthy options that are easy to take on the go.  I love this recipe because it takes care of all of those issues and is so delicious.

Oats are a great option for breakfast because they are high in fiber, an important element for staying full throughout the day, are good for your heart and are shown to lower cholesterol. However, a bowl of oatmeal isn’t always the easiest thing to grab in the morning.

This Oatmeal On the Go recipe creates oatmeal in hand-held form. It can be made ahead of time and stored or frozen for later.

Ingredients

• 2 eggs
• 2 cups applesauce, unsweetened
• 5 cups old fashioned rolled oats
• 1 banana, mashed
• 2 3/4 cups skim milk
• Sweetener of your choice, such as 2 tablespoons of honey or agave nectar or 6 packets of stevia
• 1 tablespoon ground cinnamon
• 3 teaspoons baking powder
• 1 teaspoon vanilla extract
• 1 teaspoon salt
• Raisins for topping*

 Directions

1. Preheat oven to 350 degrees F.
2. Mix eggs, vanilla, applesauce, banana and sweetener together in a bowl.
3. Add in oats, salt, baking powder and cinnamon and mix.
4. Pour in milk and combine.
5. Spray a 12 and 6 capacity muffin tin with cooking spray or use cupcake liners.
6. Pour mixture evenly into muffin tin cups.
7. Add raisins to the top.
8. Bake 30 minutes until a toothpick in center comes out clean. Cool and enjoy or freeze them in gallon freezer bags and defrost for a healthy breakfast on the go!

*Fresh fruit can be used in this recipe as well and can be added directly to the batter before putting in the muffin tin cups.

Enjoy!

Healthy Summertime Recipe: Gazpacho

Nothing says summer like a fresh, vine-ripe tomato. The best tasting tomatoes can be found at your local farmers market, a neighborhood garden or maybe even your backyard!

This recipe for gazpacho is ideal for a hot summer day, using the freshest ingredients possible.

Gazpacho

Prep time: 15 minutes

Yield: Serves 8

Ingredients

• 6 ripe tomatoes, peeled and chopped
• 1 red onion, finely chopped
• 1 cucumber, peeled, seeded, chopped
• 1 sweet red bell pepper (or green) seeded and chopped
• 2 stalks celery, chopped
• 1-2 Tbsp chopped fresh parsley
• 2 Tbsp chopped fresh chives
• 1 clove garlic, minced
• 1/4 cup red wine vinegar
• 1/4 cup olive oil
• 2 Tbsp freshly squeezed lemon juice
• 2 teaspoons sugar
• Salt and fresh-ground pepper to taste
• 6 or more drops of Tabasco sauce to taste
• 1 teaspoon Worcestershire sauce (omit for vegetarian option)
• 4 cups tomato juice

Directions

Combine all ingredients. Blend slightly, to desired consistency. Place in a non-metal, non-reactive storage container, cover tightly and refrigerate overnight, allowing flavors to blend.

Enjoy!

Healthy Fourth of July Recipe: Rainbow Kale Slaw

For the next few days, Healthy Schools Campaign will spotlight ways to prioritize health and wellness as we celebrate Independence Day. Check back for healthy recipes, fun tips, and cool ideas to have a healthy holiday!

The Fourth of July picnic table would not be complete without coleslaw, but the traditional version of this dish is heavy in calories without much nutritional value. You can create a healthy, vitamin-packed version with deep, leafy green kale and a few exciting additions.

Photo courtesy Whole Foods Market

Recipe adapted from Whole Foods Market

Ingredients

• 1 bunch kale, thick stems removed, and leaves thinly sliced
• 4 cups shredded red cabbage
• 1 small red onion, thinly sliced
• 2 navel oranges, peeled and segmented
• 1 bell pepper, thinly sliced
• 1/3 cup sunflower seeds (optional)
• 2 Tbsp dijon mustard
• 1/3 cup orange juice
• 1/3 cup balsamic vinegar
• 1/2 tsp. ground black pepper

Directions

1. In a large bowl, combine kale, cabbage, orange segments, onion, bell pepper and sunflower seeds.
2. In a small bowl, make the dressing. Whisk together mustard, orange juice, balsamic vinegar, and pepper.
3. Pour dressing over the kale mixture and toss to coat. Serve immediately or refrigerate for up to two days.

Be sure to check back this week for more ways to incorporate health into your Independence Day celebration!

Seasonal Herb Spotlight: Lavender

by Lana Buseman

Last summer I grew my own herbs on my kitchen deck and grew basil, rosemary and parsley. This summer I am in a new apartment and lacking outdoor space, but I didn’t want that to be the end of my fresh, home-grown culinary herbs. I like the idea of having something fresh growing in my apartment, and it is a much cheaper option if you like to use fresh herbs often in your cooking. I went to Home Depot to pick out some basil, rosemary and parsley and found you can also grow your own lavender. I had to pick some up and see what I could do with it. I now have four herbs growing in my “herb-an garden” and I am finding that lavender can be used for more than just freshening up your laundry.

Lavender is known to settle stomachs, help cure insomnia and even decrease anxiety. Lavender is a great substitute for rosemary in marinades for fish or chicken. It can be steeped for tea and can be made into lavender sugar.

My first experiment with my lavender was Lavender Lemonade. It’s like regular lemonade but with a slight floral flavor that is very refreshing. Lavender flavor can be overwhelming so just be sure to start with a small amount and keep adding if you want a stronger flavor.

Lavendar Lemonade

Ingredients

• 2 Tbsp. dried lavender
• ½ cup sugar 
(agave or stevia can be substituted)
• 2 ½ cups water
 + 2 more cups
• 3 lemons, juiced

Directions

1. In a medium saucepan, combine 2 ½ cups of water with sugar and lavender.
2. Bring to a boil, reduce heat and simmer 5 minutes.
3. Cover, and let stand one hour.
4. Strain out the lavender with a sieve and place liquid in a large jug.
5. Add lemon juice and additional water. Stir well.
6. Refrigerate until cold. Serve with ice cubes.

Enjoy!

Friday Recipe: Blueberry Chai “Pudding”

by Lana Buseman

There is nothing better in the summer than fresh fruit on a hot day. I absolutely love blueberries and living in the Midwest, it is easy to get great fresh blueberries when they are in season. This berry has so many positives. The blue skin is packed with antioxidants, and they are literally “brain food”; some studies have linked blueberries to a decrease in symptoms related to Alzheimer’s!

Because this recipe uses Greek yogurt, which has a thicker consistency than regular yogurt, I think this recipe turns out more like a pudding -- which means it can be both a breakfast dish or a healthy dessert! The cinnamon, cloves and nutmeg give this pudding a spicy and sweet kick that makes it unique and very tasty!

Ingredients

• 1 carton non-fat Greek yogurt
• 1 cup fresh blueberries
• 1 teaspoon cinnamon
• ½ teaspoon ground cloves
• ¼ teaspoon fresh grated nutmeg
• 1 teaspoon agave

 Directions

1. Puree blueberries, cinnamon, cloves, nutmeg and agave in a blender.
2. Whip pureed liquid into Greek yogurt.
3. Garnish with fresh blueberries and a fresh mint leaf.

Enjoy!

A Jaw-Dropper: Day Campers Asked To Bring Four Liters of Soda, Two Dozen Cookies Per Week

By Kristi Cox, HSC training + program manager

As I turned on my computer this morning, I noticed a headline from one of my favorite blogs, The Lunch Tray: "Day Campers Required To Bring Four Liters of Soda, Two Dozen Cookies Per Week". 

I thought, what? That can’t be right. Then I started to read the post and my jaw literally dropped open as I continued to read. A parent had sent The Lunch Tray a copy of literature from the day camp, stating that it required parents to send with their children four liters of soda per week (preferably Coke, Dr. Pepper, Orange, or other “standard flavors” in regular or diet) as well as two dozen cookies or brownies ... per week!

As I continued to scan the blog, I noticed the camp’s lunch menu was included. Here are the offerings:

Monday-Domino’s Pizza

Tuesday-James Coney Island (hot dogs)

Wednesday- Chick fil-A (fried chicken sandwich)

Thursday- James Coney Island (hot dogs, again)

Friday-Domino’s Pizza (again)

Yikes! Where’s the fruit? How about a few vegetables?

At a time when childhood obesity rates are reaching epidemic proportions, this is clearly sending the wrong message.  Trying to get kids to embrace healthier food choices is hard enough. As a parent with two “tweenage” kids, I know they’ll eat whatever is in front of them, healthy or not. Even though we eat healthy at home, making these types of foods readily available at camp or school only undermines the healthy habits I’ve worked so hard to establish.

At Healthy Schools Campaign, I help run a program called Fit to Learn. This teacher professional development program is designed to help teachers create classroom environments that support health and wellness, from their lessons to their management strategies to the way they approach celebrations and much more. One idea we offer our teachers is to eliminate junk food in the classroom -- as rewards, for fundraising or in celebrations -- and to offer other incentives or healthy food instead.

Teachers who participate in this program understand the importance of health and wellness and how this affects students’ ability to learn. They’re working hard with their administration, co-workers and parents to make these changes in their schools. Making health and wellness part of their daily dialog is what is going to make a difference. They realize that it’s up to the entire community to help these kids develop healthy habits. All of us who care about kids’ health and learning – teachers, parents, coaches and even the community leaders who organize day camps in the summer – have a chance to support children’s wellness not just through what we say but also with the snacks we serve and the examples we model.

The Lunch Tray post asks, "will we ever get to the point when nutritious, wholesome food is the baseline fare for kids?" I hope we will, and am so impressed with the Fit to Learn teachers who are making this the norm in their classes. To read more about their efforts, check out some of the stories here. 

Friday Recipe: Hearty Gluten-Free Veggie Lasagna

By Lana Buseman

This recipe comes from my aunt, who has always inspired me to find my inner “gourmet.” She definitely has a knack for making food elegant in any capacity and has recently been working hard to keep her diet clean and as healthy as possible.

I love this recipe because it is full of veggies, it can easily be made gluten-free and it is just a great hearty meal. You can easily adapt it to fit your own food and diet goals. I was nervous that my version of her recipe wouldn’t turn out as great as it did when my aunt made it, but was very happy to discover that I was in fact easily able to recreate it!

It’s is a great dish for Meatless Mondays, and can be made dairy free as well. The recipe also sneaks in some extra veggies for an added bonus!

Ingredients

• One package of gluten free lasagna noodles (I like the ones from DeBoles, readily available at Whole Foods) or other lasagna noodles of your choice
• One carton of fat free cottage cheese (for a dairy-free recipe, substitute dairy-free cottage cheese)
• 2 egg whites
• 1 cup chopped flat leaf parsley
• 1 carton frozen spinach, thoroughly drained
• 2 zucchini*, peeled and thinly sliced
• 1 package of shredded mozzarella (for a dairy-free version, use rice or tapioca cheese)
• 1.5 cartons of tomato sauce
• 1 package ground soy meat (or substitute additional veggies such as mushrooms if you prefer)
• Salt and pepper to taste

Directions

1. Preheat the oven to 350 degrees.
2. Mix the soy meat and sauce together in a bowl.
3. In a separate bowl, mix the cottage cheese, egg whites, parsley, spinach, shredded cheese, salt and pepper.
4. Steam the zucchini until tender.
5. Drain the frozen spinach in the sink under pressure and blot excess water.
6. Add a layer of noodles (uncooked), cheese mixture and slices of zucchini.
7. Add a layer of sauce and soy meat mixture.
8. Add noodles again and repeat for three layers.
9. The last layer should be the remaining sauce.
10. Bake for 50 minutes, covered.
11. Enjoy!

 *This recipe would also be great with eggplant, carrots or all three veggies!