Healthy Schools Campaign

Friday Recipe: Berry Salsa and Cinnamon Dusted Chips

by Lana Buseman

Sometimes there is nothing more refreshing than a big bowl of ripe, juicy fruit. My favorite fruits happen to be of the berry variety. I love that they are so bright and colorful and full of nutrients, vitamins and antioxidants. In fact, berries are ranked at the top of the list when it comes to getting the most antioxidant bang for your buck.

Today’s recipe is a berry salsa with homemade cinnamon dusted chips for dipping. It makes a perfect after-school snack (or holiday treat for the long weekend!) that is packed with nutrition and low in calories and fat but still sweet and fun to eat!

Berry Salsa

• 1 cup raspberries
• 1 cup blueberries
• 1 cup blackberries
• 1 cup strawberries, sliced into quarters
• ½ tablespoon cinnamon
• 1 teaspoon ground nutmeg
• ¾ cup plain Greek yogurt
• 3-4 mint leaves, julienned 

Mix berries, cinnamon, nutmeg and yogurt in a bowl. Top with julienned mint to serve. 

 

Cinnamon Dusted Chips 

• 1 package of whole wheat pitas, cut into triangles
• Cinnamon for dusting

Preheat your oven to 250 degrees. Slice pitas into pie-like triangles. Sprinkle the pita triangles with cinnamon on both sides and toast in the oven until crispy, about 5-7 minutes.

Enjoy!

Quinoa Stuffed Peppers

By Lana Buseman

Today’s recipe is for Quinoa Stuffed Peppers. I have to admit, the credit for this recipe goes to my mom, but sometimes things just taste better when your mom is cooking!

The first time my mom made this dish was also the first time I had ever seen, tasted or heard of quinoa. The stuffed peppers I had eaten in the past usually were made with ground turkey so I was fascinated to discover that what appeared to be a cous cous-like grain was actually considered a protein! In fact, quinoa has the right proportions of all nine essential amino acids to be considered a complete protein, which is more commonly found in animal products and not grains. 

Because of quinoa’s protein power and the fresh, sweet flavors of the peppers, this recipe makes the perfect “Meatless _____day” dish, for any day of the week!

Ingredients

4 red, yellow or orange peppers, tops removed and seeded

1 cup quinoa

2 cups water

1 medium onion, diced

1/2 lb. fresh mushrooms, sliced

1 28 oz can tomatoes, coarsely diced (reserve juice)

2 garlic cloves, crushed

10 oz skim mozzarella cheese, shredded

Directions

1. Pre-heat oven to 325° F. 
2. Add 1 cup quinoa to 1 1/2 cups boiling water, lower heat to a simmer and cook until water is absorbed, about 15 minutes.
3. Steam peppers until soft. 
4. In a separate pan, sauté the onion and mushrooms. 
5. Add the diced tomatoes (reserve the juice). 
6. Add the crushed garlic. 
7. Cook over medium heat for about 10 minutes. 
8. Fold in the quinoa. 
9. Place peppers in baking dish and fill with quinoa mixture. This will take about half the mixture. Pour the remainder of the quinoa mixture and reserved juice around the peppers.
10. Sprinkle shredded mozzarella over the peppers and bake for 30 minutes.

Enjoy!

Veggie Spring Rolls with Fresh Plum Sauce

By Lana Buseman

Thai food is one of my all-time favorite cuisines; I would probably eat it every day if I could. One of my family’s favorite Thai appetizers is spring rolls. They are full of veggies and come with a sweet and savory plum dipping sauce. 

Today’s recipe is a DIY version of spring rolls and plum sauce. It’s a great vehicle for delivering veggies and a fun project to get your kids involved in. 

Spring Roll Ingredients

1 package of rice paper
Lettuce
Carrots, cut into match sticks
Cucumbers, cut into match sticks
Bean sprouts
Fresh cilantro
Optional: Add sautéed tofu or cooked rice noodles to your spring rolls to turn this snack into a tasty and healthy lunch!

To make the spring rolls, lay a sheet of rice paper on a plate and have your kids help pile in the veggies they want. Dip your finger in a little bit of water and wet the edges of the rice paper to help secure the roll. Have your kids roll their spring rolls up when they are ready to eat!

Plum Sauce Ingredients

4-5 plums, diced
2 cloves of garlic, minced
½ onion, diced
1 tablespoon fresh ginger, grated
1 tablespoon soy sauce
1 teaspoon dark brown sugar

Combine all ingredients in a pot over medium heat. Let ingredients cook down and begin to caramelize. Once the plums are very soft (they mush easily with a fork), remove the pot from the heat and allow to cool completely. Once the sauce has cooled, puree in a blender until smooth. Add water if your sauce seems too thick. Serve as a dipping sauce for your veggie spring rolls!

Enjoy!

Healthy Kitchen Project: Fruits and Veggies and Pretty Eggs!

by Brittany Wright, media and outreach specialist

photo credi: Love + Cupcakes

Coloring eggs is one of those special kitchen projects that provides a fun opportunity for kids to take an active role in making a healthy treat while expressing their creativity and learning about nutrition! Making your own dyes from naturally healthy ingredients adds an extra layer of fun and even more opportunities for informal nutrition education. As you progress through the project with kids, take a moment to talk about the nutritional value of each ingredient or allow for taste testing!

Fruits, vegetables, herbs, spices and even tea can produce a wide spectrum of colors. Blueberries, grapes and red cabbage produce blue and rich purple hues. Beets, cranberries, and various berries provide red and pink. Better Home & Gardens has a great all-natural dye guide with more colors.

To begin, prep the eggs by rinsing them of any particles that could stick to the shell or interfere with the dye. Boil the eggs in a pot of cold water with a pinch of salt. Let the eggs come to a boil for about a minute, then remove from heat and allow them to cook in the hot water for 10-15 minutes. Place the boiled eggs in a bowl to cool off before coloring them.

To prepare the dyes, boil approximately two cups of the ingredient with water in a small saucepan. Once boiled, allow the mixture to simmer until it’s turned a shade slightly darker than what you’d like for the eggs, about 20-30 minutes. Allow the mixture to cool. Using a strainer to filter out the veggies or fruit, pour the dye into a bowl and add a couple of teaspoons of white vinegar. Add the cooled eggs to the dye mixture and let them soak in the refrigerator until they’ve become the color you’d like. Let the eggs soak overnight for the deepest color.

The blog world offers bunches of fun and creative variations on this idea. The folks over at Dream Whites created beautifully speckled eggs by mixing grape juice and vinegar and leaving the eggs in the solution overnight, while Sarah Gillingham-Ryan from The Kitchn dip-dyes some nice bright eggs and reminds us that the effect of the dyes varies depending on dye concentration, egg color, and how long the eggs are immersed in the dye. Paola at Love + Cupcakes offers lovely photos of eggs she creates with different veggies and spices. Create your own variations and have fun!

Spring Produce Spotlight: Rhubarb

By Lana Buseman

This season’s produce spotlight is on rhubarb. Rhubarb is technically considered a vegetable but it is widely thought of in the United States as a fruit because it so commonly found in desserts.

Photo credit: Rhubarb Recipes

Rhubarb gets its red hue from anthocyanins, which are flavonoids that give other kinds of produce like apples, blood oranges, eggplants and acai berries their deep pigments. A high concentration of anthocyanins, which can be found in fruits and vegetables with red, purple and blue hues, can help fight against cancer, diabetes and infection and are an important part of our diets.

Rhubarb is seasonal starting in late April and continuing through May and then again from June to July. Rhubarb is crisp and tart in flavor and can be eaten raw. Just be careful to remove any leaves before consuming because the leaves are not fit for consumption.

Here are some fun ways to use rhubarb!

• Cut the raw stalks like you would with celery and dip them in honey.
• Make rhubarb ants on a log! Spread some peanut butter on a raw stalk and top with raisins.
• Slice a few stalks of rhubarb into ½ inch slices, throw them into a stock pot and cover just slightly with water. Stew the rhubarb until it is soft. Add a pinch of cinnamon, a squeeze of fresh lemon juice and some honey or agave. Spoon this mixture over plain Greek yogurt for a sweet treat.
• Make a fruit salsa with fresh strawberries, melon, pineapple and rhubarb or your other favorite fruit! Serve with toasted pita bread sprinkled with cinnamon.
• Make a rhubarb spritzer! Muddle stewed rhubarb with some fresh mint, add ice and sparkling water. Substitute lemonade or iced tea for tasty variations!

 Enjoy!

St. Patrick's Day Treat: Minty Green (and Healthy!) Shakes

By Lana Buseman

In college, I worked as a barista. During slow times it was fun to get creative and use the ingredients on hand to come up with original recipes. One of my co-workers always made himself what he called a grasshopper shake. It was a combination of matcha powder, chocolate chips, peppermint syrup and cream and it was delicious. This recipe aims to mimic my co-worker's grasshopper shake using fresher and healthier ingredients but without losing the great minty flavor. It's a fun treat for St. Patrick's Day!

I choose to make this with unsweetened vanilla almond milk from Trader Joe's, but soy, rice or regular milk can be substituted. One ingredient I kept in my version of this drink is the matcha powder. Matcha is a refined form of green tea and is very high in antioxidants. Plus: matcha is what gives the grasshopper its green color! You only need a small amount of the matcha powder to reap its benefits -- a little bit goes a long way.

I swap out the chocolate chips for carob chips. Carob chips are similar to chocolate chips in look and taste but are naturally sweeter and therefore do not need to be processed with added sugar. They are also a natural source of fiber and calcium.

Finally, for the minty flavor I swap out the sugary peppermint syrup and go straight to the natural source: fresh mint. Mint is not only a natural breath freshener, but it is known to help ease stomachaches and headaches and can help clear up congestion. It is also bursting with fresh flavor and natural sweetness that helps make this treat really delicious.

Ingredients

1 tsp Matcha powder

2 tablespoons carob chips

Handful of fresh mint leaves

¾ cup almond milk

½ cup ice

Mix all of the ingredients in a blender and blend until smooth.

Garnish with a fresh mint leaf and enjoy as a fun green treat for St. Patrick’s Day!

Photo credit: Lana Buseman

Lemon Zest and Dill Sea Salt with Popcorn

By Lana Buseman

This recipe is a simple but delicious and healthy way to spice up ordinary popcorn—perfect for an after-school snack!

Popcorn is one of my favorite munchies, but so often you find it drowned in butter and salt and any sort of nutritional value gets overshadowed. In reality, air-popped popcorn is a great source of fiber with very little fat and few calories. When I make popcorn and it needs a burst of flavor, I like to add some homemade lemon zest and dill sea salt. 

When I am looking for a bright burst of flavor the first place I go is a citrus zest. The juice of a lemon or a lime can add citrusy flavor, but I have found that the zest lends a more aromatic burst of flavor than the acidic flavor you get with the juice. Whenever you are marinating something with lemon or lime juice, add a bit of the zest to the marinade and you will really see a difference in the citrus flavor you get out of it!

Photo credit: Lana Buseman

Next I like to pick an herb or a spice. Herbs can really lend a lot of great flavor to whatever you’re cooking without adding fat and calories. I really love the flavor combination of lemon and dill and it goes so perfectly with popcorn. Dill is also known to be a source of calcium. Combine equal parts lemon zest and dill with two parts sea salt and mix. I like to use sea salt because you don’t need as much to get that same savory flavor. 

Sprinkle this salt mixture over freshly popped popcorn for a healthy snack that doesn’t skimp on the flavor!

For variations on this salt recipe, try sea salt with cocoa powder and orange zest or sea salt with cumin and lime zest! 

Friday Recipe: Goat Cheese and Sun-Dried Tomato Rice

 
They say that some of your most vivid memories are of food, and I truly believe that. This recipe is from the creative mind of my mom, who has a knack for coming up with great meals out of leftover ingredients, and it is so delicious that I still remember the first time I tasted it. I had to be younger than seven years old because I remember being in my old house and her bringing me a small sample cup of slightly orange, creamy rice spotted with sun-dried tomatoes, spices and toasted pine nuts. The experiment was such a hit that she has been making it since then, sometimes substituting the rice for pasta, but always with equally delicious results.

This recipe works well with any type of grain you want to use. You can use whole-wheat pasta, brown rice, white rice, quinoa or whatever you like -- it’s really all about the flavors you are adding that make this dish special. Serve as a side, or as your main meal; it’s a hit every time!

Ingredients

• 2 cups rice, or other preferred grain, cooked according to package
• 4 oz. goat cheese
• ¼ cup toasted pine nuts
• 1 tablespoon garlic infused oil (key for flavor!)
• 1 small jar of sun-dried tomatoes, julienned in olive oil
• 1 tablespoon Herbes de Provence
• Pecorino cheese (optional)

Directions

1. In a serving bowl, add goat cheese, sun-dried tomatoes, garlic oil, pine nuts and Herbes de Provence.
2. Pour rice/grain over the top of the mixture while it is still hot.
3. Stir all the ingredients together until the goat cheese has completely melted and all ingredients are mixed throughout.
4. Top with a sprinkle of pecorino cheese and enjoy!

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Plus! Click here to see how you can make your own garlic infused oil!

Sunday Project: Make Your Own Pasta Sauce

By Lana Buseman

 
One of my favorite meals in the world is spaghetti with red sauce. It is one of my ultimate comfort foods and brings me back to when my grandma would make everything for this meal homemade, including the pasta.

Making your own sauce is a great project for a chilly Sunday morning when you want to throw something in the Crock-pot and let it cook all day until you are ready to eat it.  We always make a really big batch, and then freeze it in individual containers that we can easily defrost for a quick weeknight meal.

For this recipe, you need two 28-ounce cans of tomato puree, one small can of tomato paste, one head of chopped garlic, one sliced onion, four to five carrots, fresh or dried herbs and one pound of stewing beef. Tomatoes are full of lycopene, which is an excellent antioxidant that is positively correlated with general good health and may have anti-cancer properties. Because the concentration of lycopene actually increasing upon cooking, tomato sauce is a great source of the antioxidant.

 
If you look on the label for most premade pasta sauces, or even old family sauce recipes, you will usually find sugar as one of the ingredients. My grandma always used to put carrots in her sauce, and I find the combination of carrots and tomatoes provide enough sweetness that you don’t need to add sugar.

The way any traditional tomato sauce starts out is by sautéing onions and garlic in olive oil. What I like to do is brown the meat in a pan first, and then cook the onions and garlic in that same pan after the meat. You will want to cut the beef into about one-inch cubes and then brown it in a pan until all sides of the meat are caramelized. When they are finished browning, put the meat in the Crock-pot and pour the tomato puree and paste over the top.

Once the onions and garlic have been sautéed, put those in the Crock-pot as well.

Slice your carrots into ½ inch chunks and throw those in the Crock-pot. Then add your herbs. If you are using fresh herbs, you will want to triple the amount you would use in comparison to dried herbs.  Stir the Crock-pot ingredients up and place the lid on top. Cook for 6-8 hours on low and serve with your favorite pasta later that night!

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Plus! Here is another great recipe that uses this lycopene rich fruit as its main ingredient!

Friday Recipe: Lentil Salad

 
Do you ever get a craving for lentils? I do. I think it is because of how satisfying they are. They are a perfect stand-in for days when I feel like sticking to a veggie-only diet, but still want a filling and delicious meal.

Lentils are a staple in Middle Eastern and Mediterranean cuisine and are often served over rice. They are especially great for vegetarian eaters. The tiny pods pack a huge protein punch, with 26 grams per 3 ounces, along with high levels of fiber, folate and iron. They are also a very heart-healthy legume.They are a versatile ingredient and can be used in soups and salads or serve as a stand-alone meal. They come in green, red and brown and I like to mix them up when I cook them.

One of my favorite ways to eat lentils is in this lentil salad recipe.  It’s a recipe I threw together on a whim with the leftover veggies I had in the fridge, and it turned out to be pretty tasty. It’s a dish that can be eaten as the main course or served with fish or chicken as a side. The dressing I used comes from my favorite beet salad recipe, and I use this dressing on so many things because it complements so many different flavors, including this lentil salad. If you think about soaking the lentils overnight they will cook faster when you’re ready to make this recipe, but it’s not necessary.

Lentil Salad Ingredients

• 1 cup dried lentils, rinsed
• 4 cups water
• 1 carrot, diced
• 1 celery stalk, diced
• 1 tomato, cleaned and diced
• 1/3 cup feta cheese
• 1 bay leaf
• ½ tablespoon Herbes de Provence
• ½ tablespoon olive oil

Dressing Ingredients

• 1 tablespoon Dijon mustard
• 1/3 cup cider vinegar
• ½ cup extra virgin olive oil
• Salt
• Pepper
• Zest of half an orange
• Fresh parsley, chopped

Directions

1. Heat olive oil in a saucepan and add carrots, celery, Herbes de Provence and bay leaf. Cook 5-8 minutes until slightly tender.
2. Add lentils and water and bring to a boil. Reduce to a simmer and allow to cook 20-25 minutes until lentils are tender. This is a salad so you don’t want the lentils to be too soft, just cooked through.
3. Drain cooked lentils and veggies and remove the bay leaf.
4. Transfer to a serving bowl and allow to cool.
5. Once the lentils have cooled, add diced tomatoes and feta cheese and pour dressing over the top.
6. Serve alone or over chicken or fish and enjoy!

Friday Recipe: Southwestern Tofu Scramble

 
Photo: eatingwell.com

Today's recipe comes from the kitchen of Kristi Cox, HSC's Special Events and Training Coordinator. Her recipe combines tofu, lots of veggies, spicy cheese and fresh herbs for a Southwestern inspired scramble. This recipe puts extra produce to use in a tasty, flavorful and quick weeknight meal or hearty breakfast!

Southwestern Tofu Scramble

4 servings, about 3/4 cup each

Ingredients

• 3 teaspoons canola oil, divided
• 1 14-ounce package firm water-packed tofu, rinsed and crumbled
• 1 1/2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon salt, divided
• 1 small zucchini, diced
• 3/4 cup frozen corn, thawed
• 4 scallions, sliced
• 1/2 cup shredded Monterey Jack cheese
• 1/2 cup prepared salsa
• 1/4 cup chopped fresh cilantro

Preparation

1. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add tofu, chili powder, cumin and 1/4 teaspoon salt and cook, stirring, until the tofu begins to brown, 4 to 6 minutes. Transfer to a bowl.
2. Add the remaining 1 1/2 teaspoons oil to the pan. Add zucchini, corn, scallions and the remaining 1/4 teaspoon salt.
3. Cook, stirring, until the vegetables are just tender, about 3 minutes. Return the tofu to the pan and cook, stirring, until heated through, about 2 minutes more. Remove from the heat and stir in cheese until just melted. Top each serving with 2 tablespoons salsa and 1 tablespoon cilantro.

Optional: Serve with cooked brown rice.

Enjoy!

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Plus! Click here to see other delicious ways to cook with tofu!

New Years Eve Recipes: One Bite Appetizers!

 
Photo: FineCooking.com

Every year on December 31, my parents have all our neighbors over to play games and ring in the New Year.  When you are in the middle of an intense round of Charades but want a snack, you don’t want to have to carry around a big plate of food. It’s so much easier to have something that only takes one bite to eat. I also find that simple small appetizers can create an elegant presentation even though they are actually very easy to make.

Here are some delicious and extremely easy ideas for NYE appetizers that only take about one bite to eat but still pack a major flavor punch.

Bruschetta Three Ways

Ingredients

• Thin baguette, sliced on a bias
• Olive tapenade, store bought or homemade
• Gorgonzola cheese and fig jam
• Goat cheese and roasted red peppers

Directions

Lightly toast your baguette slices. Top slices with the olive tapenade, Gorgonzola and fig jam or goat cheese and red peppers and serve the assortment on a pretty tray.

Stuffed Endive

Ingredients

• Fresh endive leaves, washed
• Hummus
• Paprika

Directions

Fill the endive leaves with hummus and dust with paprika.

Italian Stuffed Mushrooms

Ingredients

• 1 lb button mushrooms, stems removes
• ½ pound Italian turkey sausage, casings removed
• 1/3 cup grated pecorino Romano cheese
• ¼ cup breadcrumbs
• 2 tablespoons fresh parsley

Directions

Combine last four ingredients and spoon into mushrooms. Bake at 350 degrees for 30 minutes before serving.

Flatbread Pizza with Feta, Lemon Zest and Mint

Ingredients

• 1 store bought pizza dough
• Olive oil
• 1 halved garlic clove
• 1 cup feta cheese, crumbled
• ¼ cup grated pecorino Romano cheese
• 3 tablespoons chopped fresh mint
• 1 tablespoon fresh lemon zest
• Red pepper flakes

Directions

1. Shape dough into a square and cut in half.
2. Drizzle with olive oil and bake on a greased sheet at 450 degrees for about 10 minutes.
3. Remove dough from the oven, and while still hot, rub with the garlic halves.
4. Top dough with feta and pecorino and bake for 3 minutes more.
5. Remove and top with mint, lemon zest and pepper. Cut into small bite sized pieces and serve!

Yogurt Lemon Dip with Shrimp

Ingredients

• 1 bag of cocktail shrimp, thawed
• 1 cup plain Greek yogurt
• 1 garlic clove, minced
• Juice of 1 lemon
• Fresh dill, chopped,
• 1 tablespoon prepared horseradish
• Salt and pepper

Directions

Combine all ingredients except shrimp in a bowl and mix. Spoon the sauce into small serving cups and place one shrimp over the side. Serve!

Happy New Year!

Holiday Cookie Recipe: Chocolate Orange Shortbread Cookies

 
Photo: SimplyRecipes.com

The smell of oranges has always reminded me of Christmas. Every year around the holiday season, my mom takes Cuties and sticks whole cloves in them to make a festively fragrant centerpiece. The fresh citrus mixed with the spicy clove makes an undeniable aromatic announcement that the holidays are here.

I found this cookie recipe on SimplyRecipes.com and immediately had to make them. I'll admit, my first batch did not turn out that great. I didn’t follow the explicit directions of sifting all the dry ingredients, which caused my cookies to have a very chalky texture. But after another try, and making sure to sift, I had some really delicious cookies.

This Christmas cookie recipe is incredibly light and airy, but has rich flavors that pull from dark chocolate cocoa and orange zest. I have to say, orange zest makes almost anything taste better!  It’s the perfect cookie to share with your family. . .  or Santa, if they last that long!

Chocolate Orange Shortbread Cookies

Ingredients

• 1 cup all-purpose or whole wheat flour
• 3/4 cup unsweetened cocoa powder
• 1/2 teaspoon kosher salt
• 12 tablespoons unsalted butter, room temperature*
• 1/2 cup + 2 Tablespoons granulated sugar
• 1 teaspoon pure vanilla extract
• 1 Tablespoon of orange zest

*I used half the amount of butter and the cookies still turned out delicious.

Directions

1. Preheat oven to 325°F and line two baking sheets with parchment paper.
2. Sift together the flour, cocoa powder, and salt in a bowl. (Do not skip this step as cocoa powder has a tendency to clump. You want the dry ingredients sifted to ensure a tender cookie.) Set aside.
3. Beat the butter and sugar together on medium speed in a mixer for 5 minutes, being sure to scrape down the sides and bottom as needed. Add the vanilla and orange zest and mix for 30 seconds. Add about half the flour mixture and mix on low speed. Scrape down the bottom and sides and add the rest of the flour mixture. Once incorporated, mix at medium speed for 2 minutes.
4. Lay out a sheet of parchment paper and place the dough on it. Cover with another sheet of parchment paper and roll out to 1/4-inch thickness with a rolling pin. (You can also lightly flour a work space, but I find my method far easier and cleaner; it also helps the shortbread keep a sandy texture by not picking up the extra flour.) You may find the dough getting too soft. If it does, place it in the freezer for ten minutes to firm it up before you continue rolling or cutting. (The dough is very hard to work with when soft.) Cut into desired shapes and place on the baking sheets about one inch apart.
5. Bake for 13-15 minutes, rotating the pans halfway through baking. It can be difficult to tell when these cookies are done, so when they smell like freshly baked cookies and the edges are slightly firm but still give a bit then consider them done. Remove the pans and allow the cookies to cool for a minute or two before moving to a wire rack to cool completely.

Enjoy!

Quick & Easy Holiday Recipe: Shrimp and Red Snapper Ceviche

Today, we have a guest blog from aspiring chef Josh Marks. The 7”4’ cook -- who hopes to become one of the world's tallest healthy chefs! -- currently resides in Jackson, Miss. For more mouthwatering recipes, check out his Facebook page, JoshMarksCooks which is dedicated to food, cooking, and healthy living.

Marks shares a recipe for shrimp and red snapper ceviche, which is strongly influenced by his Panamanian roots. Ceviche makes the perfect appetizer for holiday celebrations because it is so easy to prepare. Serve in pretty clear glasses for a unique presentation of this delicious dish! 

The ceviche making process does not use a conventional cooking process. The fish is cured or “cooked” in citric acid and flavored by the seasonings and aromatics. I was definitely inspired by the flavors of Panama.

I’ve always seen chefs make ceviche on various cooking shows (i.e. Iron Chef, Emeril Live, Good Eats, etc.), but it wasn’t until I went deep sea fishing in Destin, Flor. that I had the opportunity to try it myself. I quickly whipped up my ceviche before heading to a nice park with my mom, kid sister, and aunt. Its always best to use the freshest seafood that you can find. (Fortunately, the fish I used was just swimming in the Gulf of Mexico less than two hours ago!) I used fresh-caught Triggerfish with lime, lemon, orange, and grapefruit juice to cure it. For the aromatics I used fresh cilantro, onions, tomatoes, and jalapeños plus salt and pepper. You can use nearly any fresh fish you'd like. The recipe below is a variation that would be great for your holiday celebrations.

This recipe is amazingly healthy, quick, easy, and very tasty. 

Ingredients

• 1/2 lb of medium or large shrimp
• 1/2 lb of Red Snapper diced into 1/2” pieces (one med/large fillet)
• 1/2 of a Jalapeño pepper (diced) Seeds removed
• 1/2 of a Yellow Mariachi pepper (diced) seeds removed
• 1 small clove of garlic (chopped)
• 1 Lime (1 teaspoon of zest)
• 1 Lemon (1 teaspoon of zest)
• 1 Tangerine (1 teaspoon of zest)
• 1/2 Red Onion (diced)
• Fresh Cilantro
• Curry Powder
• Smoked Paprika
• Sea Salt
• Black Pepper
• Spanish Olive Oil 

Directions

1. Season your shrimp and snapper with curry powder, smoked paprika, black pepper, and salt (all to taste). Place your seasoned fish and shrimp into a bowl and zest your citrus fruits over your seafood. Then juice each fruit, getting all of the juice out of every little nook and cranny of the fruit. Add diced red onions, peppers, and cilantro.
2. Marinate this mixture for at least 10 minutes or up to 6 hours. This can also be prepared the night before.
3. Serve chilled and enjoy. 

Tip: The textures of ceviche is rather soft, so serve with toasted tortillas chips or toasted pita chips. If you like it spicy then do not remove the seeds from your chile peppers.   

Ceviche has no boundaries, so feel free to use whatever ingredients you like. It’s highly unlikely that you’ll see the same ceviche recipe twice.

Thanks for sharing your amazing recipe Josh!

Plus! Don't forget to connect with Healthy Schools Campaign on Facebook. Stay posted for more healthy recipe and snack ideas on the HSC blog.

Cooking up Change for the Holidays

Today we’re sharing HSC Media and Outreach Specialist Brittany Wright’s adaptation of student-designed sweet potato muffins from Cooking up Change! The healthy treat was created by the student team from Jacksonville as part of their healthy school lunch, which won first place in the national healthy cooking contest. Thanks to the Jacksonville team for sharing their recipe!

By no means am I a skilled chef; I aspire to be a decent amateur home cook. So when I tried this amazing recipe, I had to share my excitement! It was not only a pleasure to taste these student-created muffins at the national competition earlier this year, but I was also honored to meet the young culinary talents behind the recipe.This fall, the students of the Cooking up Change Jacksonville team met First Lady Michelle Obama, who commended their efforts to promote healthy eating!

As Thanksgiving approached, I endeavored to take on my grandmother’s recipes while literally bringing something new to the table. I consciously chose to provide a healthy treat since several of my family members have health issues. 

The Center for Science in the Public Interest called sweet potatoes "a nutritional All-Star," because they are filled with beta-carotene, vitamins A and C, potassium, and fiber. Unsweetened applesauce would provide the needed moisture and add a naturally sweet taste.

I was quite impressed by the result. I followed the recipe to the letter and had no major issues outside of a hand cramp from mashing the sweet potatoes!

Our oven is not calibrated correctly, so my muffins didn’t rise properly. Trust me when I say, no one cared!

My favorite part of baking the muffins was the smell of the brown sugar, nutmeg, and sweet potato mixture.

I added a light maple syrup on some, but most of my family was fine eating the muffins plain! I'd also recommend fat-free whipped cream as a topping.

I hope that this recipe can become a holiday menu staple in the years to come. I recommend you give the pie crust a break and give these muffins a try!

I can’t wait for the Cooking up Change competition next year to get healthy, great-tasting ideas from talented youth. It is inspiring to see young teens like Denver, Alexus, and Leoniqua from the Jacksonville team contributing wonderful creations.

To learn more about Cooking up Change, please visit CookingupChange.org. You can stay up to date on the latest contest news on our blog. 

Be sure to check out some of the other healthy recipes and snacks featured on our blog.

Friday Recipe: Portabella Pizza!

 
Photo: zestycook.com

Today's recipe is contributed by Kristi Cox, HSC's Special Events and Training Coordinator. Her recipe is a take on traditional pizza, but instead of piling toppings high on dough, she uses a portabella mushroom cap.

Portabellas are a large, hearty mushroom that can withstand the heat of a broiler or grill and their earthy flavors make them a great stand-in for meat. Have you ever had a portabella burger? Delicious!

Kristi piles her portabellas high with veggies like spinach, onions and peppers and you can top yours with your favorite toppings too. This recipe is really great for a quick weeknight meal and allows everyone in the family to create their own personal pizzas!

Portabella Pizzas

Prep time: 10 minutes Cook time: 10-12 minutes Serves: 3-4

Ingredients

• 8 Portabella mushrooms
• 2 cups pizza sauce (or pasta sauce, I use Paul Newman’s Sockarooni)
• Shredded mozzarella cheese
• 1/3 cup of each: red, green, orange pepper, diced
• 1/3 cup sweet onion, diced
• 1 cup sautéed fresh spinach
• 1 tsp red pepper flakes (optional)

Directions

Preheat oven by setting the broiler on low. Take a baking sheet and cover with a silicone non-stick baking mat or parchment paper for easy clean up. Remove stems of Portabellas and gently rub Portabellas with a wet cloth to clean. Place Portabellas ‘belly’ side up on the baking sheet. Spoon about 2 tablespoons of pizza sauce into each Portabella. Grab a cutting board and knife and chop the onion and pepper and then sprinkle onto Portabellas. Next, add the sautéed spinach. (Add as much as you like!) Top with mozzarella cheese. Finally, shake on some red pepper flakes. Broil in the oven on the lowest temperature setting on the middle rack for about 10-12 minutes, watching closely as broiler temperatures vary. Serve immediately and enjoy!

Student-Designed Holiday Recipe: Sweet Potato Corn Muffins

Happy Thanksgiving! We’re thrilled to share a very special recipe that we hope will brighten your table in the months ahead.

This recipe was created by the talented student chefs of Jacksonville, Florida who won first place in HSC’s Cooking up Change national healthy cooking contest. These young chefs recently received a visit and congratulations from First Lady Michelle Obama for their achievement in the contest! (You can read more and see a video here.)

This November, HSC launched our 2011-12 Cooking up Change season with contests in Chicago and Denver. Contests will follow in cities across the nation! We can’t wait to see the healthy, delicious recipes that high school students across the country create for this year’s culinary competition.

Student chefs Denver Singletary, Leoniqua Jackson and Alexus Baldwin prepare their award-winning lunch

Many thanks to the young chefs of Cooking up Change for sharing this recipe!

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Sweet Potato Corn Muffins
by the student chefs of Frank H. Peterson Academy
Yield: 12 servings

1 ½ sweet potato
¾ cup unsweetened applesauce
1 cup brown sugar
3 tsp. ground cinnamon
1 tsp. ground nutmeg
1 box (8.5 oz.) cornbread muffin mix
1 tsp. baking powder
2 large eggs
½ cup low-fat milk
1 Tbsp. Canola oil
1 tsp. vanilla extract
Optional: Serve with syrup, honey or jam

Bake the sweet potatoes for an hour in a 425-degree oven. Let cool, then peel off skins and put the filling into a large bowl and mash.

Add applesauce, brown sugar, cinnamon, nutmeg, eggs, milk, oil and vanilla into sweet potatoes. Mix well.

In another bowl, mix cornbread mix and baking powder. Fold into the sweet potato mixture.

Place pan liners in muffin tin.

Pour batter into muffin tin until two-thirds full and bake for 20 minutes or until golden brown.

Serve plain or with syrup, honey or jam.

Enjoy!

Healthy Thanksgiving Recipe: Mashed Cauliflower and Parsnips with Roasted Garlic

By Lana Buseman

 
If you ask anyone in my family, they will tell you that I am the mashed potato queen on Thanksgiving. It is definitely my favorite side dish, and I could probably eat it for my main course and be happy. So, as far as “mashed potato alternatives” go, I am probably one of the biggest critics around.

I have heard many times that mashed cauliflower can be a potato substitute because it has a similar texture and flavor. I don’t agree with that idea: it's definitely not the same as mashed potatoes. Cauliflower brings its own unique flavors, however, and can be a tasty part of your Thanksgiving feast, especially if you are looking for something a little lighter this year.

Cauliflower is part of the same family as broccoli, Brussels sprouts and cabbage and is a very good source of Vitamin C as well as fiber and folate.  It is low in fat and lacks the starch of potatoes, which makes it a nice alternative to the spud. Cauliflower is often seen as the white version of broccoli, but it also comes in orange and purple!

The other main component in this mashed veggie dish is the parsnip. Parsnips are a very close cousin to carrots but are usually white and have a sweeter flavor. The parsnip is also higher in vitamins and minerals than its orange family member, and is a great source of potassium and fiber.

For this recipe you will need:

• 2 heads of cauliflower, stems removed and chopped
• 2-3 small parsnips, peeled and chopped
• ½ head of roasted garlic
• 1 tablespoon butter
• ¼ cup skim milk
• Salt and pepper
• 2 tablespoons seasoned breadcrumbs
• 2 tablespoons ground pecorino cheese

Rinse and chop the cauliflower and parsnips and put them in a steamer over medium heat. Steam until the veggies can be easily pierced with a fork.

  
While your cauliflower and parsnips are steaming, roast your garlic. To do this, preheat your oven to 400 degrees. Cut off the top of the garlic head but leave the peel intact. Drizzle a bit of olive oil over the exposed garlic and wrap in tin foil. Roast the garlic for about 30 minutes.

 
Once the garlic is done, squeeze the cloves into a bowl with the cauliflower and parsnips. Add the butter, milk, salt and pepper and mash together using a fork or potato masher.

 
Pour the mashed veggies into a glass baking dish and sprinkle breadcrumbs and cheese over the top. Bake in a 350 degree oven until the top is browned and serve. 

Happy Thanksgiving!

Friday Food Focus: A Guide to Vinegar, with Recipes!



by Lana Buseman

Vinegar is one of the most versatile condiments you can work with. It can tenderize meat, it can deglaze a pan to help you scrape up the carmelized bits and it can bring a zing of flavor to dressings! There are as many different types of vinegar as there are uses and each one is a little bit different.

Today I am sharing an overview of some of the most popular kinds of vinegar and some ideas on how to use them!

Apple Cider Vinegar

This is one of my go-to vinegars that I always have on hand. It is made from fermented apple cider so it has a sweeter, milder taste than other vinegars. This type of vinegar is great for salad dressings or marinades. I love using apple cider vinegar when I sauté kale.

Sautéed Kale with Tomatoes and Cider Vinegar

Ingredients

• 1 bunch kale, ribs and stems removed
• 2 cloves garlic, diced
• ½ cup cherry tomatoes, quartered
• 1 medium onion, sliced
• 1 tablespoon olive oil
• 1 table spoon cider vinegar
• Salt to flavor
• Red pepper flakes, optional

Directions

1. Heat your oil in a deep pan over medium heat and add onions. Cook until translucent.
2. Add kale to the pan and a splash of water to help steam. Once kale begins to wilt, add tomatoes, garlic and red pepper flakes.
3. Add salt and cook over medium-high heat until kale is wilted. Stir in vinegar and sauté for 4-5 minutes. Kale should be very soft and tender.
4. Sprinkle with salt and pepper and serve!

 

Balsamic Vinegar

Balsamic is one of the sweetest kinds of vinegar and usually comes from the Emilia-Romagna area of Italy. Balsamic vinegar is like a fine wine: the longer it’s aged, the better it it. . . and the more expensive it is. You can find balsamic vinegar that is very concentrated and sweet, called Cream of Balsamic, or the version that is less concentrated, which is widely available in grocery stores. Balsamic vinegar, being sweeter, is excellent for helping the caramelization process and creating a nice glaze on whatever you are cooking. Here is a quick recipe for balsamic glazed roasted veggies!

Roasted Root Veggies with Balsamic

Ingredients

• Assorted root vegetables: potatoes, carrots, parsnips, sweet potatoes, etc.
• Onion
• Olive oil
• Balsamic vinegar
• 1 sprig fresh rosemary
• Salt and pepper

Directions

1. Chop veggies into wedges, or leave whole in the case of baby carrots.
2. Toss in a Ziploc bag with oil, vinegar, rosemary, salt and pepper (enough to coat veggies).
3. Roast in a 400-degree oven on a baking sheet for 20-25 minutes, until tender and caramelized.

Serve immediately and enjoy! Click here for a balsamic roasted Brussels sprout recipe!

 

Rice Vinegar

Rice vinegar is a slightly sweet and sour vinegar that is used most commonly in Asian cooking. It is often added to cooked rice that is going to be used to make sushi. It is also great in marinades for meat that you plan to grill, especially chicken. The way I like rice vinegar is in cucumber salad. This salad is customarily served with satay at Thai restaurants and it is just so tasty and refreshing!

Cucumber Salad with Rice Vinegar

Ingredients

• 1 cucumber, peeled and sliced thin
• ¼ onion, sliced thin
• Rice vinegar

Directions

1. Place cucumber and onion in bowl and pour rice vinegar over the top until cucumbers and onions are covered.
2. Cover and allow to marinate in the refrigerator for at least an hour before serving.

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Plus! Click here for information on even more types of vinegar and ways to use them!

Halloween Recipe: Spooky and Healthy, Banana Ghosts!

 
Photo: familyfun.go.com

It's Halloween time again and for a kid, this is one of the most exciting times of the year. You get to dress up in a cool costume, go to fun parties and enjoy sweet treats. While it’s fun to get in the spirit and enjoy treats in moderation, the over-abundance of Halloween candy and cupcakes can leave us all searching for a spooky snack on the healthier end of the spectrum.

I came across this creative recipe for banana ghosts that delivers a great combination of sweetness, nutrition and holiday fun.The main ingredient in this recipe is a banana, with a bit of white chocolate for sweetness and a few currants, raisins or small candies for the face. 

This cute banana ghost is simple to make, and fun to serve and eat! It still has chocolate sweetness, so you won't feel like you are missing out on the Halloween treats extravaganza, but it also delivers the nutrition of a banana, with lots of potassium and fiber. 

Try this fun recipe at your next Halloween party!

Banana Ghosts

Ingredients

• 1 bunch of bananas, peeled and cut in half width-wise
• 1.5 oz of white chocolate
• Currants, raisins or small chocolate candies
• Popsicle sticks

Directions

1. Push a popsicle stick into the bottom of each banana half and cover each with plastic wrap. Freeze for about 3 hours, until firm.
2. Place the 1.5 oz of white chocolate in a microwave-safe bowl and cook for about 1 minute until melted.
3. Using a butter knife, spread the melted chocolate on the frozen bananas. Place the bananas on a wax-paper-covered dish and press the currants, raisins or candies on to make a face.
4. Let the ghosts sit in the fridge until you are ready to serve!

Boo!

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Plus! Here are some other great ideas for healthy Halloween snacks!