Thursday, June 13, 2019


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                                           

2 tablespoons sugar
3 tablespoons all-purpose flour
1 tablespoon oat flour or quick oats
2 tablespoons butter, melted
Pecans or walnuts (optional)
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


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.

Thursday, May 16, 2019


The Federal Food, Drug and Cosmetic Act defines a supplement as a vitamin, mineral, herb or other botanical, amino acid, or dietary substance for use by man to supplement the diet by increasing the dietary intake, concentrate, metabolite, constituent extract, or combination of preceding substances. With the astronomical variety of supplements being marketed, it comes as a surprise to many that these products are not fully regulated by the Food and Drug Administration (FDA). Supplements fall under the Dietary Supplement Health and Education Act (DHSEA) of 1994 that prohibits manufacturers and distributors from marketing false or unsafe products. Prior to distribution, companies selling supplements must establish a safety plan and proper labeling to meet the DHSEA regulations. Although meeting these regulations are required, the FDA does not test these supplements to verify that what is on the ingredient list is actually being sold.

While the FDA does not regulate such products, there are independent organizations that test these products to determine if the ingredients on the label are in fact what the supplement contains without the addition of ingredients not listed. Unfortunately, these independent companies do not test to see if the supplement has a particular health effect or if it is safe. Organizations such as Consumer Labs, NSF Internationals and US Pharmacopeia all have their own seal of approval that can be found on the front of the supplement bottle indicating that the specific supplement has been tested.

Under federal law dietary supplements cannot be promoted for the treatment of disease because they are not proven to be safe and effective. Label claims such as “address nutrient deficiency,” “supports health,” “shrinks tumors,” “this product does it all” and scientific words being used like “scientific breakthrough” and “secret Ingredient” must be followed by this disclaimer “This supplement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease”. These label claims can be tip-offs of a company looking to take advantage of the limited knowledge of the general public and that supplements are simply not fully regulated by the FDA.

Before purchasing a supplement, it is important to speak with a doctor, registered dietitian or a pharmacist to determine a person’s nutrition needs. Factors to consider may include age, diet, current medical conditions or medical conditions a person may be at risk for such as osteoporosis, heart disease, kidney disease, cancer, pregnancy and more. It is also important to do your homework before purchasing any type of over the counter supplement. Questions a person should ask include: What does this supplement do? What are the risks and the benefits? How much do I take? How long do I take it? When do I take it?

When researching supplements, it is important to consider the risks. Speaking with a doctor, registered dietitian or pharmacist before taking a supplement will be helpful in determining which are safe for specific medical conditions. Many supplements can have interactions with current medications a person may be taking. Examples include vitamin C and E with cancer treatments; antidepressants and birth control with St. John’s Wort; vitamin K with Coumadin; ginseng with Heparin; anticoagulants and NSAIDS; gingko biloba with high blood pressure medications. Health conditions to be aware of when taking supplements include surgery, pregnancy, breastfeeding, heart disease, high blood pressure, and gastrointestinal issues. For example, during pregnancy a prenatal vitamin is recommended as consuming the recommended dosage of specific vitamins like folate can prevent long term birth defects such as spina bifida.

If a potential problem is suspected with a supplement it can be reported to the Federal Trade Commission, State Attorney’s General Office, State Department of Health, or your Local Consumer Protection Agency. If an illness is suspected to be a result from taking a supplement, report to your doctor immediately and a compliant can be filed with the FDA online.

Wednesday, April 10, 2019


 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

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

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


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 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. Accessed October 19, 2018.

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

Saturday, January 12, 2019


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

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