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