1 turkey breast with bone or turkey breast without bone
1 medium onion
2 whole carrots
2 stalks of celery, halved
1 tablespoon ground lemon
Black pepper to taste
1 and 1/2 teaspoons onion powder
1 and 1/2 teaspoons garlic powder
1/4 teaspoon salt
1/2 teaspoon paprika
Place the onion, carrots, and celery in the bottom of a roasting pan. Put the turkey breast on top of the vegetables and brush with olive oil. Combine spices in a small bowl. Rub the spices over turkey. Roast at 400 degrees for 5 minutes and then turn the oven down to 325 degrees. Roast until the turkey breast reaches an internal temperature of 165 degrees.
Place the turkey on a serving platter and let it stand for 15 minutes before carving. Prepare gravy by adding water to the pan with the vegetables. Allow everything to simmer for 10 minutes. Remove the fat and thicken with flour or cornstarch.
Serves 14. Each 3 ounce serving contains 114 calories, 0.5 g fat, 0 g saturated fat, 70 mg cholesterol, 44 mg sodium, 0 g carbohydrate, 0 g fiber, and 25 g protein.
Tuesday, November 20, 2018
Wednesday, October 24, 2018
Most people think of pumpkins as just Halloween decorations, as a Thanksgiving pie filling, or a flavoring in your favorite pumpkin spice latte (which actually has no real pumpkin flavor, just the spices!). When cooked and eaten in different ways, pumpkin is rich in vitamins and minerals and low in calories. Here are some great reasons to dig into that pretty orange gourd and a yummy recipe for the whole family!
Fill up on fiber!
Pumpkins are a great source of filling fiber. Fiber, if you don’t know, is the indigestible roughage found in many plant foods like grains, fruits, and vegetables and is very important for smooth digestion, hormone control, heart health, and even blood sugar control. If eaten regularly, it can also help reduce certain types of cancers. If you don’t want to cook your own pumpkin from fresh, you are in luck when it comes to fiber. In one cup of canned pumpkin there is over 7 grams of fiber, while one cup of cooked, fresh pumpkin has about 3 grams of fiber.
Boost immunity and keep your eyes healthy!
Pumpkins are high in Vitamin C and E and rich in antioxidants such as beta-carotene and lutein. These infection fighters give pumpkins their bright eye-catching colors. Beta-carotene is a special antioxidant that converts to Vitamin A in our body and fights against degenerative eye damage. Vitamin C has been linked to the prevention of high cholesterol and heart disease.
Don’t skip the seeds!
Pumpkin seeds, also known as “pepita seeds”, are high in fiber and a good source of protein, healthy fats, zinc, and more vitamins and minerals. Next time your kids carve their pumpkins don’t forget to save the seeds for roasting and snacking!
Now that you know how healthy real pumpkin can be, here is a fun snack to introduce your kids to eating this colorful gourd!
No-Bake Pumpkin Chocolate Chip Granola Bars
(Adapted from therealfoodrds.com)
Prep Time: 10 mins Total Time: 10 mins Yield: 8 Granola Bars
- 2 cups of “old fashion” rolled oats
- 1/3 cup of canned pumpkin puree (not canned pumpkin pie mix)
- ¼ cup nut or seed butter of your choice (peanut butter, almond butter, sunflower seed butter etc)
- 3 Tbsp. pure maple syrup
- 1 tsp. pumpkin pie spice
- ½ tsp. pure vanilla extract
- ¼ cup chopped unsalted pumpkin seeds (can use pecans, sunflower seeds, etc.)
- ¼ cup mini chocolate chips
In a blender or food processor, combine the oats, pumpkin puree, nut or seed butter, maple syrup, pumpkin pie spice, and vanilla extract. Pulse on low for a few seconds, scraping the sides as needed. Process just until mixed, you want some of the oats to remain whole. Transfer the pat mixture to a bowl and fold in the pumpkin seeds (or other seed/nut of choice) and chocolate chips.
3. Line a 9 x 5 inch loaf pan with plastic wrap or parchment paper. Lay the mixture into the loaf pan, spreading it out as you go, and pressing down very firmly. Place in the freezer for 30 minutes before slicing into 8 bars or 10 squares. Store in airtight container in the fridge and enjoy for breakfast or a snack!
Note: Invite your kids to help measure the ingredients and have a taste test of some of the ingredients (oats, pumpkin, nut or seed butter, maple syrup, pumpkin seeds) before it is put into the food processor so that they know what they taste like separately and together at the end.
Sunday, October 7, 2018
NON FOOD FUND RAISERS
- paint nights
- rubber bracelets with relevant messages
- cell phone chargers
- rent-a-teen helper (rake leaves, water gardens, mow lawns, wash dog)
- car wash (pre-sell tickets as gifts)
- singing telegrams
- talent shows
- haunted house or hayride
- decorate your own pumpkin contest
- spelling bee
- science fairs
- carnivals (halloween, Easter)
- dances (kids, father/daughter, family, Sadie Hawkins)
- recycling cans/bottles/paper
- golf tournament
- bowling night/bowl-a-thon
- skate night/skate-a-thon
- auction (teacher does something for kids)
- raffles (teachers do a silly activity)
- magic show
- family/glamour portraits
- treasure hunt/scavenger hunt
- horseshoe competition
- penny wars (pennies+1 point, nickels+5, quarters+25, team w/most points wins)
- raffle (movie passes, theme bags)
- treasure hunt/scavenger hunt
- craft sales
- corn hole family competition
- tennis/horseshoe pitching competition
- festivals focusing on different cultures
- Take Your Parents/Grandparents to Lunch Day
- "Story time with the Principal" class raffle
- "Principal for the Day" raffle
- game night
- bingo night
- lotions, soaps
- greeting cards
- plants, flowers, bulbs, seeds
- discount cards/coupon books
- recycling (cell phones, printer cartridges)
- school spirit apparel and merchandise
- holiday-themed decorations and greenery
- rent a special parking spot
- parents’ day/night out — provide childcare with open gym and activities for kids so parents can holiday shop or have an evening out
- community craft fairs or garage sales — solicit donated items to sell
- raffle tickets with donated prizes and special items — like a front row “VIP” reserved seat at school concert
- Fruit and vegetables boxes, baskets or bundles
- Healthy spices and seasonings
- Cookbook of families’ healthy recipes
- Cookware and kitchen utensils
- Herb starter kits
- School seed stores
- Farmers markets •
- Family nights at healthy restaurants
For more ideas, visit:https://articles.extension.org/pages/74693/healthy-fundraising:-how-to-fundraise-without-sacrificing-health
Monday, September 3, 2018
The Manchester School District is required by Federal Law to have a wellness policy. The policy supports family and community efforts to encourage student achievement and health since an active, well-nourished child is more successful in the classroom and performs better on tests.
How Can Parents Support the Policy
How Can Parents Support the Policy
- Following nutrition guidelines when providing food for classroom parties and school events
- Supporting non-food fundraisers or sell food items that meet the district nutrition guidelines
- Providing healthy choices when packing snacks and bag lunches
For more information on our wellness policy or school wellness council, visit our district website at www.mansd.org under Departments and Food and Nutrition Services.
Monday, August 13, 2018
1 1/2 cups all-purpose flour ¾-1 cup oat flour or quick oats
1 3/4 teaspoons baking powder 2 tablespoons butter, softened
¼ cup nonfat plain Greek yogurt ¼- ½ cup honey
2 large eggs 2 teaspoons vanilla extract
1/2 cup nonfat milk 1 tablespoon lemon zest
2 cups blueberries or 1 teaspoon lemon extract
2 tablespoons sugar
3 tablespoons all-purpose flour
1 tablespoon oat flour or quick oats
2 tablespoons butter, melted
Pecans or walnuts (optional)
In a large bowl, beat butter, eggs, honey, vanilla and milk. Mix in lemon zest or extract. Add flour mixture and mix just until combine. Stir in blueberries.
Cool 10 minutes, then run a knife around the edge and remove ring. Cool completely before serving. (Unless you would rather eat it hot even though the cake doesn’t cut as well.)