This month, students sampled a variety of whole grain products; 100% Whole Grain bread, whole grain crackers, popcorn and Toasted O’s. Kids identified whole grain foods they would like to eat in place of refined versions. You can help them make the switch to more flavorful, healthful whole grains by making sure that your kitchen is stocked with delicious whole grain foods.

What are some of your family’s favorite whole grain foods and recipes? Please share!

I hope you have a chance to make Zucchini Ribbons and other great ChopChop  recipes at home.

Ingredients

4 small zucchini, ends trimmed and cut in half to make two short columns

2 teaspoons olive oil

¼ cup water

Parmesan cheese

Directions

1. Using a peeler or a small knife, cut the zucchini into ribbons.
2. Put the zucchini, oil and water in a large skillet and bring to a boil over high heat. Stir well and cook until the zucchini is tender, about 2 minutes.
3. Serve warm, or at room temperature, topped with Parmesan cheese.

1. Focus!! Watch what you’re cutting at all time
2. Place food to be cut on a flat edge (cut it first to make a flat side if necessary)
3. Hold the food with curled fingers
4. Hold the knife with the other hand close to the blade
5. Saw back and forth with the knife (the knives we used had serrated blades)

Students did a fantastic job, and felt great about developing such a grown-up skill.  Catherine Newman has a great blog entry about her daughter, Birdy’s, first experiences with cutting. Take a look; Cooking with Birdy: Cutting Stuff Up

Students will also make a recipe from each issue and we hope you continue to expand your child’s cooking repertoire by making other recipes at home.

To get a peek at some of the outstanding recipes, tips and features in the magazine, check it out on line… www.chopchopmag.org.

Smoothies are always a big hit with kids. When they make their own with fat free, plain yogurt and real fruit, you know they are enjoying a super cool, super healthy drink.

Berry Banana Smoothie

1 cup orange juice

2 cups plain nonfat yogurt

1 cup frozen berries

1 banana, broken into pieces

2 Tablespoons sugar

 Combine all ingredients in a blender and blend for about 10 seconds, or until smooth.

Minty Bulgar Wheat & Pear Salad

1 cup uncooked bulgur wheat

1 1/2 cups boiling water

¾ teaspoon dried mint

3 Tablespoons fresh lemon juice

2 tablespoons fresh lime juice

2 Tablespoons olive oil

1 Tablespoon sugar

¼ teaspoon salt

2 cups diced pears

2 cups diced cucumber

 1. Combine boiling water, bulgur and dried mint in a large bowl.  Cover with a plate and let stand 1 hour or until water is absorbed. Drain off any excess water.

2. Combine lemon juice, lime juice, olive oil, sugar and salt.

 3. Add pear, cucumber and mint. Toss to combine.

 4. Chill 1 hour.

Option: Replace the dried mint with 1 cup finely chopped fresh mint, adding it in the last step, with the pears and cucumber.

 Yield: 8 servings

Our sample for the week was Peach Smoothie. Try our recipe, or use your own. Either way, smoothies made with low fat milk or yogurt are a delicious way for kids (and adults) to get the calcium rich foods needed to build and maintain healthy bones.

For ideas on adding bone building calcium to your child’s diet, check this out: Small Changes Can Make a Big Difference.

Keen Peachy Smoothie

1 cup fat free milk

2 cups fat free vanilla yogurt

2 cups frozen peaches

2 ripe, frozen bananas

Combine ingredients in a blender and blend on high speed until creamy and smooth.

Source: Milk Matters, National Institue of Health

Washington State University Thurston County Extension provided a copy of  “CHOP,CHOP” magazine for every student participating in Food $ense at Garfield. I hope you have a chance to sit down with your child and look it over together. It’s a new cooking magazine for kids and families that’s full of recipes and tips for kids who cook. Have fun in the kitchen, and enjoy great food at the same time!

This lesson was my last Food$ense lesson of the year.  Once again, it’s been a delight to work with students and staff at Garfield. Food$ense activities will continue throughout the year though – in the form of our “Local Roots” cooking activities. In our first activity, students will prepare a delicious salad made with bulgur, pears and mint. It would be a delightful addition to your holiday menues. Watch this space for the recipe!

 Our chefs cooked up a batch of scrambled eggs with veggies. Eggs are not only delicious and versatile, but they pack a big nutritional punch. Get today’s recipe here.

We also discussed the importance of thorough cooking and safe handling of eggs to avoid the possibility of food borne illness. Get detailed information about egg safety from the FDA.