Saturday, December 14, 2019

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

"Healthier" Dark Chocolate Turtles

INGREDIENTS
3 ½ oz. dark chocolate
1 cup pitted dates
2 oz. pecan halves (aout 40-45 small halves)


DIRECTIONS

1. Process dates until they become a sticky, thick, jam-like consistency.

2. Roll processed dates into 15 marble-sized balls.

3. Press 2-3 pecan halves into the date balls and then place in freezer for 10 minutes to set.

4. Melt dark chocolate over low heat in a saucepan or in the microwave.

5. Using a spoon, pour a small amount of chocolate sauce over each of the date/pecan mound. 

6. Place in freezer for at least 10 minutes.


 















Sunday, November 24, 2019

Baked Sweet Potato Fries


A sweet potato is a sweet-tasting vegetable known as a tuber. Sweet potatoes can be orange, white, and even purple. They are a great alternative for regular white potatoes, loaded with vitamin A (important for vision), potassium (important for regulating blood pressure) and fiber (promotes digestive regularity). Sweet potatoes can be mashed, roasted, fried, and even baked!

Fun Fact- One large sweet potato, baked with skin, is approximately 561% of the daily value for vitamin A for an adult.1 In comparison, a regular white potato contains minimal amounts of vitamin A.

Try the recipe below for baked sweet potato fries:

Baked Sweet Potato Fries
Yield: 4 servings

Ingredients
§  2 medium sweet potatoes
§  ¼ cup canola oil
§  Optional spices such as garlic powder, salt, pepper, basil, thyme

Directions
1.     Preheat oven to 400°F
2.     Slice sweet potatoes into desired size and spread onto a large baking sheet
3.     In a small bowl, mix canola oil and desired spices together
4.     Pour the oil and spices mixture over the sweet potato slices and mix together by hand until evenly coated
5.     Bake for 25-30 minutes or more until slightly browned and tender

Nutrition Facts
Serving Size- 1 serving · Calories- 176 · Fat- 14 g · Carbohydrate- 12 g · Fiber- 2 g · Protein- 1 g

1.      U.S. Department of Health and Human Services: National Institutes of Health. Vitamin A. Accessed October 29, 2019. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/






Sunday, November 10, 2019

Sweet Potatoes


Sweet Potatoes

Sweet potatoes are a starchy sweet-tasting vegetable known as a tuber. Sweet potatoes are a great alternative for regular white potatoes loaded with dietary fiber, vitamin A, and potassium. Sweet potatoes can be baked, mashed, roasted, and even fried! 

Feel full with fiber!
Sweet potatoes are among the many vegetables that contain dietary fiber. Dietary fiber is naturally found in plant foods including vegetables, fruits, whole grains, and legumes. Dietary fiber performs numerous benefits important for digestive regularity and health, satiety, and even have benefits related to lowering cholesterol and blood sugar.1 One cup of cooked sweet potato (with the skin) contains over 6 grams of dietary fiber, which is over 20% of the daily recommended value of fiber for one day.

Keep your eyes and skin healthy 
Vitamin A is a fat-soluble vitamin that helps maintain vision, helps keep your skin healthy, and supports growth. Vitamin A is commonly found in animal food sources, but some plant-based food sources provide specific carotenoids that are able to be converted into vitamin A. Carotenoids are pigments that give fruits and vegetables their bright colors and may possess cancer-fighting properties in the body. Sweet potatoes provide one of those carotenoids known as beta carotene. In fact, one large sweet potato, baked with skin, provides approximately 561% of the daily value for vitamin A for an adult.

Packed with Potassium 
Potassium is an essential mineral needed to maintain normal levels of fluid in the body. It helps our muscles contract and supports normal blood pressure. The average adult needs approximately 4,700 mg of potassium a day. One cup of baked sweet potato provides approximately 950 mg of potassium, which is over 20% of the recommended daily value for potassium for one day.


Sweet Potato Brownies
Yields 16 Brownies 

Ingredients 
2 medium sweet potatoes (1 cup, mashed) 
1 1/3 cup almond butter (or other nut butters) 
½ cup maple syrup 
¼ cup cocoa powder 
Optional: ¼ cup chocolate chips 


Instructions 
1. Preheat oven to 350*F 
2. Choose either A or B 
  • A. Use a fork to poke holes in each sweet potato and then place on a microwave-safe dish to microwave for 6-7 minutes until soft. Then, slice each sweet potato down the middle and allow to cool for a few minutes. Scoop out the sweet potato flesh and discard the skin. 
  • B. Preheat oven to 400*F. Peel and roast the sweet potato in the oven for 25-30 minutes until soft 
3. Mash the sweet potato and set aside 
4. In a large bowl, whisk the almond butter and maple syrup together. Then, add the cocoa powder and the mashed sweet potato. 
5. Line an 8x8 baking dish with parchment paper and pour batter into the pan. 
6. Bake brownies for 35-40 minutes or until a toothpick comes out clean. 
7. Allow to cool before indulging! 

Nutrition (16 servings) : 
Serving Size: 1 Brownie Calories: 168 Fat: 12g Carbohydrate: 14g Fiber: 3g Protein: 5g 




References 

1. Mayo Clinic. Healthy lifestyle: Nutrition and healthy eating. Accessed November 2, 2019. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 

2. U.S. Department of Agriculture. Food Data Central: Sweet potato, cooked, baked in skin, flesh, without salt. Accessed November 2, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients 

3. U.S. Department of Health and Human Services: National Institutes of Health. Vitamin A. Accessed October 29, 2019. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ 

4. U.S. Department of Health and Human Services & U.S. Department of Agriculture. Dietary Guidelines for Americans: 2015-2020. 8th ed. https://health.gov/dietaryguidelines/2015/guidelines/appendix-10/.Accessed November 2, 2019. 

5. The Almond Eater. Flourless sweet potato brownies. Accessed November 2, 2019. https://thealmondeater.com/flourless-sweet-potato-brownies/

Juicy Roasted Turkey Breast

1 turkey breast with bone or turkey breast without bone
1 medium onion
2 whole carrots
2 stalks of celery, halved
Olive oil
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 juice and thicken with flour or cornstarch.

Enjoy!

Nutrition Information:
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.

Sunday, September 1, 2019

ACAI BOWLS


 There are many food trends out there including acai bowls, the new craze. The acai berry has been known for its many health benefits, but its strongest benefit is definitely its taste. Acai is a delicious tropical fruit and when it comes served as a bowl, it makes waking up a whole lot easier. An acai bowl is basically a really thick smoothie that's been topped with oatmeal, fruit or peanut butter, and then you wolf it down with a spoon. After eating a bowl, you will not only feel happily full, you will have satisfied a sweet craving and done something that was good for you. Win win!!! You can purchase frozen or powdered acai berries. Here’s how to make an acai bowl with or without the acai.


 1. In a blender, add: 1 frozen banana, 1 cup berries (blueberries, strawberries or frozen acai), 1 peach or 1/2 pear

1 tablespoon of unsweetened cocoa, and 1 cup  of milk of choice

2. Add extra fiber (shredded zucchini, carrots, kale, spinach, etc.)

3. IF NEEDED, add extra sweet (2 tsp of honey or pure maple syrup)

4. Blend well and pour into a bowl.

5. Add toppings one or more of the following:
FRUIT SLICES: Strawberries, banana, mango or golden kiwi
SEEDS: Chia, pumpkin, flax or sunflower seeds
NUTS: Walnuts, cashews, almond slices or peanut butter
OTHER: Shredded coconut, mini chocolate chips, dried fruit
GRAINS: Oats, granola, other cereals, quinoa



WHAT DOES A HEALTHY SNACK CONSIST OF?

Snacking can be an important part of healthy eating if you choose 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 other food groups. 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








                      















· 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 and spinach

· 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

· 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  with  Parmesan cheese & 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 crushed unsweetened pineapple/fresh fruit

· Part skim mozzarella balls or sticks and tomatoes


























Thursday, August 15, 2019

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 colors 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


Thursday, June 13, 2019

GET MOVING MANCHESTER 2019 WINNING SCHOOLS


School Food and Nutrition Services is proud to announce our Get Moving Manchester program winning schools! Congratulations to Parker Varney and Highland Goffe's Falls Elementary Schools for having the highest participation for all 4 weeks of the program.

Get Moving Manchester is a 4-week nutrition and physical activity school based program for students in grades 3-5. The program began on Monday, March 18 and ended on Friday, April 12

Get Moving Manchester demonstrates how parents, guardians and teachers can play a major role in influencing the overall health and wellness of our children/students. By making smart choices together, parents and teachers can set an example for a healthy lifestyle. Research shows that children’s behaviors are learned through the observation of others.

The program was made possible by our sponsors: Manchester School Food and Nutrition Services, Catholic Medical Center, Dartmouth Hitchcock Manchester, Anthem, Anagnost Inc., Palace Theatre, Fisher Cats and Bike Barn.



Wednesday, April 10, 2019

STICKING to TRADITION


 Step into any Chinese restaurant, whether Americanized or traditional, and there is a high chance that pot stickers will be on the menu. In fact, most grocery stores are even providing frozen options that make a quick and delicious weeknight meal. As told by my relatives growing up, legend has it that pot stickers were invented by the chef of the king during the Song Dynasty of Imperial China. The chef was preparing dumplings for the Imperial Court, and he accidentally overcooked them. As a result, all of the dumplings became stuck to the pot, and had browned bottoms. Unsure of what to serve as it was time to deliver the food, one of his assistants suggested that the chef plate the overcooked dumplings and describe them as a new creation of his called pot stickers. The guests loved them, and the rest is history!

Flash forward to the 21st century, and pot stickers are still as popular as ever. Growing up, my parents would make homemade pot stickers from scratch. Every weekend, they would sit down at the dinner table while my brother and I sat next to them, watching them make those meticulous pleats with their hands. As we became older, we started joining them at the dinner table, placing little scoops of meat and vegetable filling into those circle flour wrappers, using our fingers to dab some water onto half of the wrap, and then slowly closing them. Then, we would all wait in the living room as my mom would pan fry them. Once the sizzle stopped, we would rush to the dinner table with anticipation. Served piping hot, biting into the super crispy bottoms of the skin would give way to tender meat and vegetables and bursts of broth. Nowadays, I think back to those fond memories and am instantly transported back home. For a healthier alternative to takeout, try making your own pot stickers at home

Pot Stickers
Serves: 4
Serving size: 10 Pot stickers

Ingredients
2 cups unbleached all-purpose flour
¾ cup water
1 pound ground chicken
3 cups shredded green cabbage
1 tablespoon minced garlic
1 teaspoon grated fresh ginger
1 teaspoon canola oil
1 tablespoon low-sodium soy sauce
1 teaspoon cornstarch

Instructions
1.)   Slowly add water to the flour in a large bowl, mixing until combined.
2.)   Using your hands, make balls that are about 1 inch in size.
3.)   Flatten with a rolling pin to form wraps with diameters of about 4 inches.
4.)   Combine the chicken, cabbage, garlic, ginger, canola oil, soy sauce, and pepper in a large bowl, mixing with your hands to blend. Once blended, add in the cornstarch.
5.)   Take a dumpling wrapper and place it in your hand.
6.)   Dip your index finger into a bowl of water and paint half of the border of the dumpling wrapper.
7.)   Place a tablespoon of filling into the center of the wrapper.
8.)   Fold the wet side onto the dry side, forming a half moon.
9.)   Pinch the edges closed, making three to five pleats.
10.) Heat a pan using medium-high heat and add canola oil, swirling to coat the entire pan.
 Place the pot stickers in the pan, making sure to leave a little space in-between each one.
11.) Once they start to reach a golden brown, about two minutes, sprinkle two tablespoons of
       water into the pan and cover for three to five minutes.
12.) Remove the lid and turn off the heat. Once the sizzling stops, carefully use a spatula to
       transfer the pot stickers to a plate, flat side down.
13.) Eat immediately alone or with your favorite low-sodium soy sauce!

Nutrition Facts: Each serving of 10 pot stickers provides 192 calories, 10 grams of fat, 5 grams of carbohydrates, 2 grams of sugar, 1 gram of fiber, 21 grams of protein, and 205 mg of sodium.


By Rose Tan, UNH Dietetic Intern

Friday, February 8, 2019

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.



Sunday, January 20, 2019

FOOD IS CULTURE



Food is any substance that provides the nutrients necessary to maintain life and growth. There are many ways to eat healthy and we are not limited to one right way. For example, there are different methods of cooking vegetables such as stir-frying, steaming, boiling or even eating them raw. United States is a mecca of cultural diversity. In 2016, nearly 326 million people legally immigrated to United States from the Caribbean, Central and South America, Asia, Africa, and Europe.1 As humans continue to migrate, so does food and dietary habits. For example, we can experience Chinese cuisine flavors through a stir-fry pork dish made with soy sauce, rice wine, and ginger root; Mexican cuisine flavors through a meal combined with tomatoes, onion, chili pepper, and cumin; and experience Italian cuisine flavors through a pasta made with tomato, garlic, basil, oregano, and olive oil.

As immigrants have transformed food in the United States, food for immigrants is a cultural identity. Food is a way to stay connected to the land they left behind while cultivating a feeling of security and comfort in a new environment. Moving three years ago to United States and  eating a plate of rice, beans, and fried plantains represents home and each bite reminds me of the beautiful beaches of Puerto Rico, the warm weather, and my mother’s kitchen. The Puerto Rican cuisine is influenced by a mixture of cultures: African, Spanish, and Taíno (indigenous group). This blend of cultures makes the Puerto Rican cuisine delicious and preparing a Puerto Rican dish makes me feel close to my identity, as well as home even though I am 1,713 miles away from my loved ones.

For others, food means preserving balance and harmony; for example, eating “yin/yang” foods2. In Asian culture, “yin” foods are believe to cool and moisten the body and are low in calories. While, “yang” are foods that are believed to warm the body and are characterized as high in calories. Some “yin” foods include: vegetables and fruits. Some “yang” foods include: meat, poultry, fish, eggs and alcoholic beverages. In addition, food represents strength, vitality, and health.

Food ties us to our culture and is a portal to experience new cultures when you are far away from home. Immigrants have provided us accessibility to different cuisines and adventures. It is important to be mindful when trying new cuisines and take into consideration the history and special place it has for the person who prepared the meal.


 By: Kalelys L Calero

1. Largest U.S. immigrant groups over time,1960-present. Migration Policy Institute website. https://www.migrationpolicy.org/programs/data-hub/charts/largest-immigrant-groups-over-time?width=900&height=850&iframe=true. Accessed October 19, 2018.

2. Goyan P, Sucher K, Nahikian-Nelms M. Food and Culture. Cengage Learning, 2016. Print.

Saturday, January 12, 2019

"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