Monday, August 13, 2018

"HEALTHY" LEMON BLUEBERRY COFFEE CAKE










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                                           

TOPPING
2 tablespoons sugar
3 tablespoons all-purpose flour
1 tablespoon oat flour or quick oats
2 tablespoons butter, melted
Pecans or walnuts (optional)
DIRECTIONS:
Preheat oven to 350º. Spray a 9-inch spring form pan or 8 X 8 inch square pan with non-stick cooking spray with flour.

Prepare crumb topping and set  aside. CRUMB TOPPING: In a small bowl, combine sugar, flour, oat flour and butter. Mix until mixture is crumbly.

In a small bowl, whisk together flour, oat flour (if you use more honey then use 1 cup oats instead of ¾ cup) and baking powder and set aside. 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.
Spread batter evenly into prepared pan. Sprinkle with crumb topping.

Bake at 350º for 45 minutes or conventional bake for 25 minutes or until a toothpick inserted into the center comes out clean. 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.)


Nutrition for 12 servings: Calories: 200, Total Fat: 5g, Saturated Fat: 2.8g, Sodium: 60mg, Carb: 30g, Fiber: 2g, Sugars: 12g (includes fruit and milk sugar), Protein: 10g, Potassium: 246mg


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





Wednesday, August 8, 2018

Summer Mango, Black Bean & Corn Salsa

Salsa has traditionally been made with a combination of tomatoes, onions, cilantro, and spice from chili peppers. This type of salsa has usually been used in Mexican dishes and as a dip for chips. 

Many people enjoy salsa on:

  • Sweet Potato or Corn Chips
  • Turkey or Beef Burgers 
  • Baked or Sweet potatoes 
  • Stuffed Peppers
  • Eggs 
  • Tacos/Burritos/Quesadillas 
  • Mix in with tuna
  • Green Salads
  • Pork Chops 

Health Benefits of Salsa: 
  • Easy and tasty way to add an extra serving of fruits/vegetables to your diet 
  • Provides a wide range of antioxidants, vitamins, natural phytochemicals, fiber, protein, and potassium
  • Adds flavor without the sodium as long as it is prepared low sodium
Why cut the sodium?
Sodium is a mineral that is naturally found in foods and is also added to some foods. Sodium plays an important role maintaining fluid balance in the body.

Limiting dietary sodium has been associated with improved blood pressure and heart health. Reduced sodium diet may help to prevent the build up of excess fluid in the body.

Did you know?
Processed and restaurant foods account for 70% of adults’ dietary sodium intake. Salt added during home cooking only account for 5-6% of daily sodium intake.

Recipe:
Prep: 10min
Total Time: 10min
Servings: 12

Ingredients
·    1 ½ cup low sodium corn
     15 ounces low sodium black beans
1 medium mango, cubed
¼ onion, chopped
¼ cup cilantro, minced
2 Tbs lime juice
1 tsp garlic salt
¼ tsp ground cumin

Instructions
·     In a large bowl mix all the ingredient together
Refrigerate salsa for at least one hour to let the flavors blend
Serve as a dip or on top of your favorite dishes


Nutrient Analysis of Recipe:
Serving Size: ¼ cup
Calories: 70
Sat. Fat: 0g
Sodium: 314mg
Carbohydrate: 14g
Sugars: 6g
Fiber: 2g
Protein: 3g

Tuesday, June 19, 2018

Jewett Street and Highland Goffe's Falls Elementary Schools Win 2018 Get Moving Manchester Trophies

Congratulations to first place winner, Jewett Street School and second place winner, Highland Goffe's Falls Elementary School! They have been awarded the 2018 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. Hayley Lane and Sherry Tellier, health teachers and all the classroom teachers did an excellent job of promoting the program at Jewett Street and Highland Goffe's Falls schools.

The trophies were presented by Superintendent of Schools, Dr. Vargas and Mayor Craig. Great work Jewett and Highland!

Monday, June 4, 2018

HYDRATION and ATHLETES

What is the most important thing an athlete can drink?
WATER! Plain water is the best way to replace all the water you lose during all sports and during all seasons. Cold water gets into the bloodstream and will cool you down faster.

Why do you get cramps when playing sports?

The most common cause of cramps is dehydration and not cold water.


What is dehydration?
When your body doesn’t have enough fluid to work properly, dehydration occurs. It is important for everyone to drink fluids or stay hydrated. Kids use more energy than adults during physical activity because they produce twice as much heat. If you do not replace the fluids, you will overheat. Many athletes are sent to the hospital for dehydration. Dehydration can affect your performance too!

How do you know if you are dehydrated?
If you are dehydrated, you may have signs such as dry mouth, headache, confusion, dizziness, weakness, faintness, and nausea.

How much fluid or water do you need?
You can’t wait until you are thirsty to drink fluids. You should be drinking fluids or water before, during, and after sports.
Before Exercise: drink 2 cups of cold water 1 to 2 hours before activity
During Exercise: drink ½ cup of cold water every 15 minutes
After Exercise: drink 2 cups of cold water for every pound of weight loss

What about sports drinks?
Sports drinks contain water, sugar, salt and sometimes unnecessary vitamins. They may be helpful for sports that last one continuous hour or more or during extreme heat. Avoid drinks with caffeine, sugar or carbonation. These drinks lead to cavities and cause unnecessary weight gain. These drinks should contain no more than 15 to 18 grams of carbohydrates per cup. Fruit juice may only be used as a fluid replacement if it is diluted at least twofold: 1 cup water for every 1 cup of juice. Carbonated beverages, high-sugar drinks and undiluted fruit juice are too high in carbohydrates and may cause stomach cramps, nausea and diarrhea
Other acceptable fluid choices are nonfat milk, almond milk, soy milk, coconut water, 100% juice, and smoothies, but water is still the best choice of fluid.

Written by Susan Sheehy, RDN, LD

Saturday, April 14, 2018

Homemade Vegetable Chips vs Potato Chips


Homemade Vegetable Chips vs. Potato Chips?

Potato chips have a large amount of saturated fat and sodium. Although homemade vegetable chips are not a substitute for fresh vegetables they can add in a serving of vegetables to your diet without added sodium and less saturated fat.

Benefits of vegetables:

Vegetables have high vitamin and mineral content that are needed by the body. Vegetables also provide the body with fiber. There are two types of fiber, soluble and insoluble. Soluble fiber is important because it helps achieve a healthy weight, assists in controlling blood sugars, and can reduce cholesterol levels. Insoluble fiber helps maintain intestinal health and promotes healthy digestion. It is recommended to have 25-38 grams of fiber a day for the average person.

Why Choose Brussel Sprout Chips?

Eating vegetables that are in season can reduce food costs. Brussel sprouts are in season as the weather grows colder. Take advantage of the low prices and try brussel sprout chips!



Roasted Brussel Sprout Chips

Prep Time: 10 mins

Cook Time: 15 mins

Ingredients:

2 cups washed brussel sprouts (outer leaves)

1 ¼ tablespoon olive oil

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon salt

¼ teaspoon black pepper

Directions:

1) Pre-heat oven to 375 degrees

2) Remove the outer leaves from brussel sprouts, save the dense portion of the sprouts for roasted side dish

3) Toss outer leaves with olive oil, garlic powder, onion powder, salt and pepper

4) Lay out leaves, in single layer, on baking sheet

5) Place in oven for 15 mins, or until golden brown

6) Turn leaves over, after 7 minutes


NUTRITIONAL INFORMATION: Serves 4, Calories: 59 Carbohydrates: 6g, Total Fat: 3.75g, Saturated Fat: .5g, Dietary Fiber: 2g, Protein: 2g.

References:
National Fiber Council
USDA Dietary Guidelines for Americans

Saturday, March 31, 2018

HEALTHY BEVERAGE OPTIONS - Week 3, Get Moving Manchester



Students and teachers in grades 3-5 are starting week 3 of Get Moving Manchester this week. Students will be tracking 0 sugar based beverages. Beverages should be mostly water and milk. Milk includes low fat, nonfat, nonfat flavored or nonfat lactose free milk. Seltzer with a splash of 100% juice or fruit infused waters also make good choices. See below for fun and healthy beverage options.


Strawberry Limealicious
Add 3 strawberries that are thinly sliced, 4 thin slices of lime and 3 mint leaves to plain or sparkling water. Gently shake or stir and then add in ice to taste.

Orange Glow
Add 4 cut in half slices of oranges, 3 thinly sliced (or diced) peeled fresh ginger and 2 twigs of thyme to plain or sparkling water. Gently shake or stir and then add in ice to taste.

Berry
Add 6 thin slices of cucumber, 1/4 cup of blackberries and 1/4 lemon juiced to plain or sparkling water. Gently shake or stir and then add in ice to taste.

Get Moving Manchester is an optional 4-week nutrition and physical activity journal program for Manchester students in grades 3-5, potentially impacting over 3000 students.The elementary school with the highest and second highest percentage of student participation will receive Get Moving Manchester trophies presented by the mayor and superintendent of schools. Incentives and raffles include Palace Theatre tickets, Fisher Cats tickets, gift cards to Dick's Sporting Goods and more. At the end of the 4 weeks, students will be entered into a raffle to win a bike donated by Bike Barn. Get Moving, Manchester schools and fill out those logs to be eligible for some great raffles and incentives! Most importantly, be a winner of health!

Special thanks to Get Moving Manchester program sponsors: Catholic Medical Center, Manchester Dartmouth Hitchcock, Fisher Cats, Palace Theatre, Anagnost Companies, Anthem Blue Cross and Blue Shield, Bike Barn and Indian Head Athletics.





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Tuesday, February 13, 2018

TAKE CARE OF YOUR HEART!












February is “heart” month so be good to your heart. Here are six steps to a healthier heart.


¨ EXERCISE: For a healthier heart, exercise 150 minutes per week. To maintain a “healthy” weight, exercise 60 minutes most days of the week.

¨ DON’T SMOKE: Smoking is among the top preventable causes of heart disease and certain types of causes also.

¨ EAT PLENTY OF VEGETABLES AND FRUITS: Include a variety of five or more fruits and vegetables a day for children and seven or more for adults.

¨ EAT WHOLE GRAIN FOODS: Include foods such as whole wheat bread, cereals, and pasta. Look for the “whole grain” label on foods.

¨  INCLUDE HEALTHY FATS: Try peanuts, avocados, and olive oil. Avoid saturated fats and trans fat which contribute to heart disease. Saturated fats are found in butter, whole milk and dairy products and fatty meats. Trans fats are found in some margarines, snacks foods, processed foods and many other items so check those labels!

¨ LIMIT YOUR SODIUM INTAKE: Try ground pepper, fresh or dried herbs or spices, lemon instead of salt. Go easy on canned soups, cold cuts, frozen dinners, chips and other processed foods.



Friday, February 2, 2018

Pasta Shakers - New Menu Item

A new menu item is now being featured on the elementary school menu.....Pasta Shakers! Check out the menu and look for this item that layers healthy garbanzo beans, shredded carrots, sliced cukes and whole grain pasta seasoned with Italian dressing. Pasta shakers make healthy FUN for kids!

Wednesday, January 17, 2018

"NO GUILT" BROWNIES


Ingredients
3 cups black beans (1 15-oz can, drained and rinsed very well), reduced sodium or no sodium
4 tbsp cocoa powder
1 cup quick oats
¼-1/2 cup maple syrup
1/2 cup honey
1/2 cup vegetable oil
4 tsp pure vanilla extract
1 tsp baking powder

¾ - 1 cup chocolate chips (I also think less than ¾ cup works well but this is personal preference)
Chocolate chips for presentation
Add some walnuts and/or ground flax for added nutrition


Instructions
Black Bean Brownies Recipe: Preheat oven to 350 F. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.) Stir in the chips, then pour into a greased 8×8 pan. Optional: sprinkle extra chocolate chips over the top. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up! Makes 9-12 brownies. The trick with these: serve them first, and then reveal the secret ingredient. You can also make a thicker brownie and cutting them into smaller pieces by using 1 1/2 times the recipes. Cooking time increases slightly.

Yield: 18-24 brownies


Per Black Bean Brownie:
Calories: 137
Fat: 6g
Carbs: 15-19g
Sugars 10g
Fiber: 3g
Protein: 3g
Sodium: 17mg