Saturday, December 30, 2017

Mulled Cider

A warm and fragrant addition to any festive fall or winter event.
*Recipe from Guiding Stars
 
Servings: 10
Prep time: 15 minutes
Cook time: 45 minutes





Ingredients
 2 quarts apple cider
4 (3-inch) cinnamon sticks
1 Tablespoon whole cloves
1 teaspoon ground ginger
½ teaspoon allspice
6 pieces orange peel

Directions

  1. In a stock pot, combine all the ingredients. Simmer for 30 minutes. Let cool a bit and strain. Serve warm or cover and refrigerate overnight.
  2. Reheat and serve in mugs.

Nutritional Information

Serving Size: 6.4 fluid ounces


Calories: 130               Fat: 0.5 g                     Saturated fat: 0 g            Sodium: 10 mg Carbohydrates: 32 g  Fiber: 1.5 g                  Sugar: 25 g                 Protein: 1 g 

Tuesday, December 19, 2017

Festive Green and Red Healthy Cucumber Hummus Bites


Cucumber Hummus Bites make the perfect finger food and appetizer for your next party or get together. Crisp cucumbers slices are topped with roasted red pepper hummus, tomatoes, feta cheese and fresh parsley.
15 minutes Prep Time
Ingredients
  • 2 cucumbers, sliced into thin rounds {32 slices}
  • 1 10 oz. tub of Sabra Roasted Red Pepper Hummus
  • 16 cherry tomatoes, cut in half
  • 1 oz crumbled feta cheese or reduced fat feta
  • Freshly chopped parsley
  • Toasted sesame seeds (optional)
Instructions
  1. Toast sesame seeds in a skillet until slightly golden brown.
  2. Slice the cucumber into thin rounds and lay them out on serving platters. Using a small teaspoon spoon a small amount of the roasted red pepper hummus onto each cucumber slice.
  3. Top with the cherry tomato half, sesame seeds, crumbled feta cheese and the freshly chopped parsley.
  4. Serve chilled or store in an airtight container before serving.
Notes
These are great with a variety of vegetables. Try adding matchstick carrots, or thinly sliced red onion.
There are a variety of hummus options that would be great with this appetizer.
Feel free to leave the feta cheese off if you do not like it.

Nutrition Info: 11 calories, 0 gm fat, 0 gm sat fat, 35 mg sodium, 0.4 g protein, 1.3 gm sugar, 1.87 gm carbohydrate, 0.4 g fiber

Saturday, December 9, 2017

The Return of Blackstrap Molasses


When sugar cane is processed into table sugar, a thick byproduct remains after the third boiling as the sugar crystallizes.  The concentrated syrup containing the nutrient remnants of the sugar cane juice is blackstrap molasses.

While it is still a sweetener, blackstrap molasses contains slightly fewer carbohydrates than sugar, honey, or maple syrup and is touted for its higher vitamin and mineral.  The following table shows the nutrient content comparison of one teaspoon of each sweetener.

Nutrient Comparison of 1 Teaspoon of Various Sweeteners

Blackstrap Molasses
Sugar
Honey
Maple Syrup
Energy (calories)
14
16
21.33
17.33
Carbohydrates (g)
3.7
4.2
5.77
4.47
Sugar (g)
3.7
4.19
5.75
4.03
Calcium (mg)
66.7
0
0.33
6.67
Iron (mg)
4.06
0
0.03
0.007
Potassium (mg)
200
0
3.67
14
Sodium (mg)
3.33
0
0.33
0.67
Other Nutrients
manganese, copper, vitamin B6, selenium

phosphorus, riboflavin, niacin
manganese, zinc, riboflavin, niacin
kcal = calorie, g = gram, mg = milligram





Added Sugar Fast Facts
·       Added sugar is any sugar added to a food or beverage.
·       Average Americans consume 22 teaspoons of added sugar per day.
·       One teaspoon is equal to four grams of sugar.
·       Amounts recommended by American Heart Association:
o   No more than 6 teaspoons per day for most women
o   No more than 9 teaspoons per day for most men
·       Common names of added sugars on food labels:
o   Agave nectar, brown sugar, cane crystals, cane sugar, corn sweetener, corn syrup, crystalline fructose, dextrose, evaporated cane juice, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, invert sugar, maltose, malt syrup, maple syrup, molasses, raw sugar, sucrose, syrup

Historical Facts
·       Blackstrap molasses was cheaper, and therefore more popular than sugar before the turn of the 19th Century. 
·       In 1919, a molasses tsunami coined the Great Molasses Flood tore through part of Boston, Massachusetts at 35 miles per hour causing devastation in the area.
·       Blackstrap molasses has been regaining popularity since the mid-1900s as people continue to make healthier food choices.

Tips for Use
·       Blackstrap molasses has a distinct flavor (think gingerbread cookies) due to the mineral content compared to other sweeteners.
·       Recipe substitutions:
o   1 cup of blackstrap molasses for every ¾ cup of brown sugar (i.e. in baked beans)
o   cup for cup in place of other liquid sweeteners (i.e. honey, maple syrup)

Information Collected from the following sources:
Johnson RK, Appel LJ, Brands M, et al. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2009;120:1011-20.

Can you tell me more about blackstrap molasses? The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=george&dbid=350. Accessed November 4, 2017.

USDA Food Composition Databases. United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/search/list. Accessed November 4, 2017.


Sunday, November 19, 2017

Whole Grain Apple Cranberry Stuffing


2 cups low-sodium chicken broth, hot
1 cup dried cranberries
1 cup chopped celery
1 onion, chopped
2 tablespoons unsalted butter
2 Granny Smith apples, cored and finely chopped
6 cups day-old whole grain baguette, cut into 1/2-inch cubes
3 large eggs, scrambled
1/2 teaspoon poultry seasoning
1/4 teaspoon ground black pepper
1/8 teaspoon ground cinnamon
1 dried sage leaf, chopped



Preheat the oven to 350 degrees F. Spray an 11-inch oval baking dish with nonstick cooking spray. Combine the broth and cranberries in a small bowl and let soak for 30 minutes. Saute the celery and onions in the butter in a large skillet until tender, 5 minutes. Add the apples and cook for 5 minutes, stirring frequently. Remove from the heat and transfer to a large bowl.
Place the baguette cubes into a largebowl. Pour the broth and cranberries over. Pour in the eggs, and then add the salt, poultry seasoning, pepper, cinnamon and sage and mix together.
Mix in the onion and celery mixture. Spoon the stuffing into the prepared dish and bake until the center is set, 35 to 40 minutes.


Sunday, November 5, 2017

DRESS UP YOUR POPCORN!

Corn is a whole grain and popcorn can be a healthy snack when prepared correctly. Three cups of plain popped popcorn is only about 80 calories. Kernels can also be purchased in yellow, white and Non- GMO. Here are some ways to dress up your popcorn and avoid the artificial colorings and flavorings, unhealthy fats and sodium of the microwave popcorn.


First, start with the basics…
Ingredients:
½ cup popcorn kernels
1½ tablespoons of vegetable oil (sunflower, safflower, or canola)

Directions:
1.       Turn the stove onto medium heat.
2.       Place the oil in a medium sized pan.
3.       Add the kernels to the oil and cover to allow the kernels to pop.
4.       Remove the pan from the heat when the popping noise is 2-3 seconds apart.

Next… Dress it up!

Savory:
Add a small amount of parmesan cheese, garlic powder, chili powder and cumin, or any other savory spices

Sweet:
Add cinnamon, nutmeg, allspice, or any other warming spices

NUTRITION INFORMATION: Serves: 4, 

Calories: 110, Total Fat: 6g, Saturated Fat: 4.5g, Sodium: 1mg, Carbohydrates: 13g, Sugar: 0g, Dietary Fiber: 2.5g, Protein: 2g


Sunday, October 15, 2017

PUMPKIN PIE DIP

Ingredients
1 ¼ cup plain, nonfat or low fat Greek Yogurt or Icelandic Skyr 
(Skyr will make it thicker and can eliminate use of fat free cream to keep ingredients more natural)

¼ cup fat free cream cheese, softened

1/4 cup powdered sugar (can substitute honey) or to taste to lower sugar content

1 cup canned pumpkin pie filling, no sugar

1 teaspoon cinnamon
½ teaspoon nutmeg
½ teaspoon ground ginger

Fresh apple or banana slices, 
graham crackers (check labels to avoid hydrogenated fat free  crackers)



Directions
Using an electric mixer, beat cream cheese and sugar together on medium until smooth.

Add pumpkin and spices, beating well.  Fold in Greek yogurt.

Each serving provides an excellent source of vitamin A and C, folate, fiber, potassium and magnesium.

Cover and chill for 8 hours. Serve with green apples or banana slices or graham crackers.

NUTRITION INFORMATION: Serves 12. Calories: 90, Carbohydrates: 15g, Total Fat: 1 g, Saturated Fat: 0.9g, Dietary Fiber: 2g, Protein: 3g.



              

Thursday, October 5, 2017

POWER HOUSE PUMPKIN SMOOTHIE - 130 calories




POWER HOUSE PUMPKIN SMOOTHIE –130 calories
·       1/2  cup Unsweetened Pumpkin Puree   =40 calories
·       1/2 of a container of nonfat Greek Yogurt or Icelandic Skyr = 60-70 calories
·       1/3 cup of Silk Pure Unsweetened Almond Milk (or nonfat milk – 45 calories)  =10 calories
·       1 splash of Maple Syrup  =10 calories (optional, but yummy)
·       ¼ tsp of coconut or vanilla extract = ZERO calories
·       One dash of Pumpkin Pie Spice  =ZERO calories
·       1/4 cup of ice  =ZERO calories
·       A light dusting of Graham Cracker Crumbs for topping  =trace calories (also optional)
·       Add a veggie of choice= Minimal calories (10 per ½ cup)
TOTAL =130-140 CALORIES of Pumpkin Pie Yumminess!



CHILDHOOD OBESITY RATES STABILIZING

Since 1980, rates of obesity have doubled in 2- to 5-year-olds, quadrupled in 6- to 11-year-olds, and tripled in 12- to 19-year-olds. Recent reports show encouraging signs that obesity rates are stabilizing, and even declining in certain populations in the United States. Some probable causes of obesity include culture, societal norms, community assets, and practices at home influence a child’s opportunity to make healthy choices and, in the end, influence weight status. One-third of children in the United States eat fast food. One study indicated that children of certain ethnicities have less opportunities for safe play and have more exposure to media advertisements regarding unhealthy food choices. Other nutrition factors include:
  • ·       Meals away from home 
  • ·       Large portions sizes
  • ·       Increased screen time
  • ·       Advertising
  • ·       Sugar sweetened beverages
  • ·       Availability and convenience of refined foods
  • ·       Decreased physical activity at home and at school
  • ·       Safety issues in their environment for physical activity

  • References: National Institute of Health, Tufts Universtity



Tuesday, September 12, 2017

PARENTS! FIND OUT ABOUT THE SCHOOL DISTRICT'S FOOD & WELLNESS POLICY!

Thumbs up for health!
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 and address childhood obesity since an active, well-nourished child is more successful in the classroom and performs better on tests.




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, visit our district website at www.mansd.org under Departments and Food and Nutrition Services.


FOOD & WELLNESS POLICY EVALUATION RESULTS

A recent evaluation of the Manchester School District compliance of the Food and Wellness Policy is completed by school administrators annually and shared with members of the Food and Wellness Policy Council and the Superintendent of Schools.

Many schools are supporting the district wellness policy by initiating non-food related fundraisers or adjusting the fundraisers to healthier food choices. Most schools teach nutrition in the classroom and encourage physical activity opportunities and clubs. School parties frequently offer healthier choices. Vending machine choices have improved. Most schools do not use physical activity as a punishment unless there is an issue with safety of other students.

Areas of improvement are still needed in the areas of food as a reward, school birthday parties in the elementary schools, school store food and beverage choices, recess before lunch to improve student's intake of lunch and the amount of physical activity offered during the school day.


An annual district corrective action plan will be developed and shared with school administrators and the Superintendent of Schools. If you are a parent and are interested in participating on the district's Food and Wellness Policy Council, please email Sue Sheehy at SueSheehy@aol.com.

Sunday, August 27, 2017

Southside Featured on Cook's Corner

Southside Middle School presented a mouth watering display of spinach stuffed chicken, garlic whole grain noodles and a colorful display of fresh vegetable salad on WMUR's Cook's Corner on Monday, August 21. Cat Levesque (pictured), chef, and Helen Guilmette, Food Service Manager, demonstrated how to prepare this delicious meal served to the students at Southside. Jim Connors, Director of School Food Services, and Jennifer Gillis (pictured here), Principal, came along to help behind the scenes. If you missed this showing, please click  on the link below. Nice job ,Team Southside!

http://wmur.com/article/lunch-lessons-southside-stuffed-chicken/12042344?src=app

Saturday, August 12, 2017

EDAMAME SALAD



A sweet and tangy combination of protein-filled beans and flavorful veggies. This salad tastes better when left refrigerated overnight or longer but can be eaten immediately.

Ingredients
2 cups shelled edamame (green soybeans)
2 cups cooked chickpeas, low or no sodium
1/3 cup minced red onion
1/3 cup minced red bell pepper
1/3 cup minced carrot
1/4 cup sunflower seeds
1/4 cup dried cranberries
10 halved grape tomatoes
DRESSING 
1/4 cup olive oil
1/3 cup honey
1/3 cup apple cider vinegar
2 tablespoons mayonnaise, olive oil or reduced fat
1/4 teaspoon celery seed, or more to taste
1/8 teaspoon cayenne pepper, or more to taste
Directions
Mix edamame, chickpeas, red onion, red bell pepper, carrot, sunflower seeds, tomatoes, dried cranberries, olive oil, honey, vinegar, mayonnaise, celery salt, and cayenne pepper together in a large bowl.

Serving: 1/2 cup = Calories: 142, Sodium: 70 mg, Saturated Fat: 1 g; Added Sugar: 1g; Dietary Fiber: 3g; Carbohydrate: 11g

Tuesday, July 18, 2017

SUMMER SNACKNG!


Snacking can be an important part of healthy eating if you choose the right foods. Use this handout to make healthy choices for you and your family. Snacking can be useful and can improve endurance prior to exercise rather than eating an entire meal. Healthy snacks can meet our nutrient needs, increase our energy levels, control blood sugars, help with weight loss and manage our hunger.
      ·        
·       Choose foods a variety from the five food groups: protein, fruits, vegetables, whole grains, and dairy. Snacks should be at least two food groups.

·       Snacks should always include a fruit or vegetable in addition to another foods group. People who are losing weight or have diabetes should limit intake of fruit to 2-3 servings which is about 2-3 cups of cut up fresh fruit or 2-3 small pieces of fruit.

·       Lean protein as a snack in small amounts can last longer and help with feeling fuller so is believed to help with weight control.

·       Always carry snacks when away from home to avoid the temptation of choosing a high fat, sodium or sugar snack or beverage. Keep snack baggies, plastic storage containers, ice packs and lunch coolers on hand!

·       Water or low fat milk are the best beverage choices. Infused water or hot or cold naturally flavored ice teas are a great choice. Other choices are unsweetened soy or almond milk.


 SNACK SUGGESTIONS!
  • Celery with all natural peanut butter
  • Reduced fat cheese or part skim string cheese with whole grain crackers & 4 oz. 100% fruit juice
  • Whole grain popcorn & 4 oz. 100% juice or water with fruit slices
  • Mini pizza made with whole grain pita or English muffin topped with vegetables, part skim mozzarella cheese and low sodium tomato sauce
  • Yogurt parfait: berries, low sugar, nonfat yogurt and 2 Tablespoons of low sugar granola
  • Trail mix: high fiber, low sugar cereal, unsalted nuts, unsalted pumpkin or sunflower seeds and 1-2 Tablespoons craisins
  • Nonfat cottage cheese and pineapple
  • Part skim mozzarella and tomatoes
  • Baby carrots, grape tomatoes, peppers with hummus
  • Half whole grain bread with all natural nut butter and bananas
  • All natural nut butter and apples
  • Berries with nonfat, low sugar yogurt
  • Smoothie with nonfat yogurt, 100% juice and frozen unsweetened or fresh fruit
  • Low sugar, whole grain cereal (1/2 cup),  nonfat milk and ½ banana
  • Half whole grain sandwich with tuna or lean meat (leftover chicken or turkey)
  • Half small pita loaded with vegs, reduced fat shredded cheese and hummus
  • Dark leafy green salad, almonds and mango or unsweetened mandarin oranges
  • Avocado and/or low sodium salsa with whole grain sweet potato corn chips

Sunday, June 18, 2017

THAT'S BERRY GOOD!!!

Tis the season.....for berries, especially blueberries!!! With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional stars bursting with nutrition and flavor . This is the time to eat blueberries because they are at their best. The blueberry season can last from May through October. In New Hampshire, July is prime picking time.
blueberries

Blueberries have been called a “super” food for so many reasons. Want to retain your memory? Lower your risk factors for some cancers? How about a great natural source of antioxidants for optimum health? Research in Canada and the USA supports evidence that blueberries are powerful disease fighters. Blueberries have been ranked number one in antioxidant activity over 40 other tested fruits and vegetables.

We now know that blueberries are one of the best sources of antioxidants, substances that can slow the aging process and reduce cell damage that can lead to cancer, according to the American Institute for Cancer Research. Blueberries are a particularly rich source of antioxidants called anthocyanins (also contained in apples, grapes, blackberries, radishes, and red cabbage). Several studies suggest anthocyanins discourage blood clots from forming, warding off heart attacks. They also appear to improve night vision and to slow macular degeneration by strengthening tiny blood vessels in the back of the eye. Blueberries have also been associated with improving short term memory loss, promoting urinary tract health, improved metabolism of glucose (type of sugar), and reducing the risk of some types of cancers.

For just 40 calories in a ½-cup serving, blueberries offer a great lineup of nutrients like potassium and iron, as well as being a an excellent source of Vitamin C. And let’s not forget that blueberries also provide dietary fiber, two grams in each ½-cup serving which equals the amount of fiber in a slice of whole wheat bread so make sure to take the whole family blueberry picking this summer.

BLUEBERRY SMOOTHIE


INGREDIENTS:
1 - 6 ounce container non-fat blueberry yogurt
(Try Greek for a thicker consistency!)
1/2 cup apple juice
1/3 cup fresh or frozen blueberries
1/3 cup frozen sliced peaches
5-6 ice cubes

DIRECTIONS:

1. Place yogurt, apple juice, blueberries and peaches in blender.
2. Add ice cubes.
3. Blend ingredients until smooth.
4. Serve immediately

Makes 2 servings.


Courtesy of Oregon Blueberry Commission , US Highbush Blueberry Council, American Cancer Institute for Research, and USDA





Friday, May 12, 2017

Highland Goffe's Falls Elementary School and McLaughlin Middle School Win 2017 Get Moving Manchester Trophies

Congratulations to Highland Goffe's Falls Elementary School and McLaughlin Middle School! They have been awarded the 2017 Get Moving Manchester trophy for the highest school participation for all four weeks of the program.

Get Moving Manchester is a four week nutrition and physical activity program that encourages healthy lifestyle habits based on the 5-2-1-0 concept of eating 5 fruits and vegetables daily, limiting screen time to 2 hours or less. exercising for 1 hour a day, and drinking 0 sugar based beverages. The program focuses on Manchester students in grades 3-6. Students track their habits daily for the four weeks of the program. Susan Matthews, principal, Sherry Tellier, health teacher and all the classroom teachers did an excellent job of promoting the program as did Bill Krantz and his staff at McLaughlin Middle School.

The trophies will be presented by Superintendent of Schools, Dr. Vargas and Mayor Gatsas. Great work McLaughlin and Highland!

Saturday, April 8, 2017

BIKE BARN DONATES GRAND PRIZE FOR GET MOVING MANCHESTER

Get Moving Manchester, the 4 week nutrition and physical activity journal program for students in grades 3-6 is approaching week 4! That means it is almost time to select the winning elementary and middle schools, the winning class and the winning student! 

The winning elementary and middle schools will receive the Get Moving Manchester trophy. The trophy will be presented by the mayor and superintendent of schools for the highest percentage of participation. 

The winning class will be honored at the Fisher Cats game on May 5 and will receive free tickets for the class to attend the game. The class will be selected according to how much nutrition or physical activity effort or creativity the class has demonstrated during the program. 

The winning student will receive the grand prize. This student has completed his/her log all four weeks of the program and will be entered into the district raffle. The winner will be awarded a bike donated by Bike Barn. The bike can be chosen according to age. One bike choice is a 20” Specialized Hotrock Coaster brake for the younger kids or the other is a 24” Schwinn Frontier for the older kids.  The winner can use the cash value equivalent towards the purchase of an upgraded bike.  The cash equivalent is $250.00 per bike. 

Thanks to Bike Barn and all our sponsors who have made this program possible: Catholic Medical Center, Dartmouth Hitchcock Manchester, Fisher Cats, Palace Theatre, Sky Zone, and Spare Time Bowling.

 GET MOVING MANCHESTER!!!!