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