Cruciferous Veggies- A Little Trivia!

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  Brussels sprout plant

  Vegetables pack a power punch!  It is estimated that over one third of all cancer-related deaths could be prevented by a healthy diet. Fruits and vegetables are key. Research suggests that people who eat at least 5 servings of fruits and vegetables per day cut their cancer risk in half when compared to those who consume one serving or less. Vegetables are especially nutrient dense. Calorie for calorie they pack more vitamins, minerals, fiber, and other cancer fighting agents than any other food group. Cabbage family (cruciferous) vegetables for instance are particularly powerful cancer fighters.
• Odors getting to you?  There are a few tips to out-do the sulfur odors created when cooking vegetables like cabbage, broccoli, brussels spouts and cauliflower: a slice of bread, a wedge of lemon, a walnut, a stalk of celery are all suggestions for food  items to add to your cooking pot to help absorb the smells. Also, the longer you cook these guys, the more odoriferous they become.  Short cooking times in a stainless pot or in the microwave will also keep the odors at bay. 
• While cooking brings out the smells, these great vegetables can also be offer uncooked. Remember to wash all fresh produce thoroughly.  Offer coleslaw, broccoli tree and cauliflower florets with a healthy dip and enjoy the crunch of these nutritious garden gems! 

Here are a couple of short clips for working with cauliflower. Enjoy!

How to cut up a head of cauliflower

Roasted popcorn cauliflower.

What is a Cruciferous Vegetable?

Cruciferous Vegetables are known for their strong flavors and odors. When introducing these vegetable to children, give them a chance to try both cooked and uncooked vegetables. For example, you could choose fresh broccoli and compare it to steamed broccoli.  Coleslaw made from shredded cabbage with microwaved cabbage leaves.  Encourage your children to touch, smell and taste these leafy and stem parts of the plant!  When working with this kind of vegetable, plan to offer a dip or sauce to help soften the flavors and increase acceptance.

Arugula                    Bok choy            Broccoli                Broccolini
Brussels sprouts      Cabbage            Cauliflower           Chinese cabbage
Collard greens         Horseradish        Kale                     Kohlrabi
Mustard Greens       Radishes            Rutabagas           Turnips
Watercress

Kohlrabi

Enjoy the Taste of Eating Right! March is National Nutrition Month

What does "Eating Right" mean to you? Here are a few tips to get you on track: 

• Earn your calories by fitting physical activity into your hectic days. If you consume more food calories that you work off with activity, you will gain weight.
• Savor the foods you really by enjoying smaller portions and eating slower.If you have food cravings for sweets -- plan to satisfy them with small indulgences -- such as a piece of dark chocolate or a few low fat candy bits like peppermints or lifesavers. Most people, with careful planning  can carefully work in a little "indulging" with 150-200 discretionary calories per day.   
• Keep the healthy foods in the kitchen, close at hand and ready to enjoy! Roasting vegetables like carrots, peppers or potatoes does not take too much preparation or too many ingredients. Scrub and cut up your favorites, toss them with a little olive oil and herbs and  spread them out on a foil lined sheet pan for roasting.  Other produce items easy to prepare for a snack include oranges, apples, carrots, avocados, hummus bean dip and whole grain crackers.  
• Planning keeps you on track.  If you have a menu planned, it minimizes the stress of "What's for supper?"  Planning ahead means fewer supermarket runs, less duplicated foods and less food waste and waste of time. Planning also helps you fit in adequate fruit and vegetables for everyone you shop for.

Celebrate National Nutrition Month this March by paying attention to your personal wellness! 
Here is a link for some games and interactive tools from the National Academy of Nutrition: http://www.eatright.org/nnm/games/#.Uxz4ooU6vZc

How Would You Describe a Carrot?

A crisp, crunchy, fresh, slightly sweet, root vegetable.

During February, Vikki and Kate the K-1 and 3rd grade teachers for Girls, Inc. prepared roasted carrot fries as part of a Healthy for Life nutrition experience.  When we interviewed Vikki, she shared with us that she tries to offer food lessons to her girls that they wouldn't get at home.  For this experience, she knew that kids eat raw carrots all the time so she wanted to try something new.  She found a recipe for carrot fries and she showed a video on different ways to cut carrots and to make the recipe on YouTube.  She told us that almost 60 girls had the chance to taste test these carrot fries and they loved them.  Making this recipe would be a great activity for school-aged children.

Here is the three ingredient recipe she used:

Roasted Carrot Fries

Ingredients:
1 pound fresh carrots, cut into 1/2-inch sticks
2 teaspoons olive oil
1/2 teaspoon salt                                                      

Directions:                                                       

Place carrots in a greased 15-in. x 10-in. x 1-in. baking pan.  Drizzle with olive oil and sprinkle with salt; toss to coat.  Bake uncovered at 450 degrees for 10-12 minutes or until crisp-tender.                                                                                       

Nutritional Facts: 1/2 cup equals 53 calories, 2 g fat (trace saturated fat), 0 cholesterol, 299 mg sodium, 9 g carbohydrate, 3 g fiber, 1 g protein.

 

 

 



Dental Health Fun with Dinogator

Shannon, Dietetic Intern, promoting healthy teeth

Shannon has been spending time with preschoolers in the Giraffe, Tiger, Bear, and Elephant classrooms at the Adams site.  She has covered going to the dentist, foods that are healthy for the teeth, and proper tooth brushing using books, food pictures, and props.  Serenity, one of the preschoolers, said "I want to be healthy!".  Another little preschooler showed us his muscles and said, "I want to be strong!".

February is National Dental and Heart Health Month

As we move into the second month of our YFS  Healthy for Life Grant our topics of the month include healthy hearts, healthy teeth and crunchy carrots.  Do you remember the IMIL song, My Heart Says Thanks? Dig through your supplies and have your children listen to the song.    Here are the lyrics:

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Pineapple Trivia from Vikki

Thanks for your comments Vikki! -- Two years to grow a Pineapple -- I did not know that!  You also shared that because of how a pineapple grows it is good to turn it upside down for a while before you carve it so all the sweetness dissipates  throughout the fruit.  Great Info. Thanks for sharing!
Patty