Rethinking Smoothies
It can be difficult to get all your vegetables in every day. Adding leafy greens and other vegetables to your smoothie can be a fast and yummy way to add nutrients into your day. Even picky eaters will love these colorful drinks, since they taste sweet and refreshing. You can use fresh greens such as washed spinach, kale, collard greens, beet leaves, or other greens to any fruit smoothie. Also consider adding other veggies to your smoothie such as carrots, mashed sweet potatoes, and cucumbers. To save time and money, you can also use frozen fruits and vegetables! For the smoothest smoothie, blend greens and liquid first. Then, add your other solid ingredients.
For our last recipe of the year, we invite you to try some of these ideas with your produce box this week. Hope you enjoy them, and Happy Blending!
Carrots in smoothies: try this recipe with apples or this one with peaches
Pumpkin or sweet potatoes in smoothies (try swapping sweet potato for pumpkin in this recipe!)
HAPPY SUMMER LAKELAND! - MS. AMY AND MS. ANA
Ps. See you on June 2nd over ZOOM to join Ms Amy’s Healthy Cooking session! Sign up in bit.ly/fam-maker
Get ready for summer!
Cool as a Cucumber.
The weather is getting warmer, which means lots of us will be heading outside to soak up some much needed fresh air and sunshine! Now is a great time to think about getting plenty of water to stay cool and hydrated as we move into summer weather.
Did you know that every single cell in our body has water in it! It is an essential building block for everything our body does. Our brains and hearts are made up of 70% water, and our muscles are 80% water. All of our body fluids, such as blood, saliva, and spinal fluids, contain water. Even our bones have water in them -- about 30% of our skeleton is water!
How do I get enough water?
All of us can meet our bodies' water needs through drinking fluids. Luckily, our body lets us know when it needs more water by giving us a feeling of thirst. We can also get water from the foods that we eat. Fresh fruits and vegetables are about 85% water, plus they have important nutrients that our body needs.
Cucumbers are featured in this week’s produce box! Aside from providing your body with vitamin K, which helps with blood clotting and bone health, cucumbers are an excellent source of water! Here are some ways to use the cucumbers from this week’s produce box:
Dip cucumber slices in a healthy dip such as hummus or your favorite low-fat dressing.
Add sliced cucumber to a salad… or try a salad that features cucumbers as the main ingredient such as a strawberry and cucumber salad, since both are in season now!
Or flavor your water with the soothing taste of cucumber! Try this Cucumber Infused Water recipe and get ready for the warm weather!
Popeye’s Best-Kept Secret!
Dark, leafy greens are superstars of a healthy diet and spinach might just be the biggest rock star of them all. Spinach is a nutrient-dense, low calorie food that is full of vitamins A, B and C, and it is a good source of iron, calcium, fiber and folate. Because it provides such a great nutrient punch and is so versatile, eating spinach can be one of the easiest ways to support your healthy eating habits.
Spinach is available year-round in grocery stores, but it peaks in the early spring and late fall so be sure to keep an eye out for it at your local farmer’s market! It is also pretty easy to grow at home. It grows quickly and can even be done indoors in a container, making it a fun way to introduce your family to growing food. But you can also find bagged spinach in this week’s produce box!
Fun ways to boost your healthy lifestyle with spinach:
Toss into a Salad – Baby spinach leaves have a mild, crisp flavor and are readily available year round.
Sneak into a Smoothie – Throw a couple of handfuls of spinach into the blender when you are making a smoothie and it will almost vanish right before your eyes, while still providing a healthy dose of vitamins and minerals.
Add to pizza, sandwiches, omelettes or scrambled eggs – Whether fresh, frozen, or canned, all forms are easily adaptable to all kinds of recipes.
Sauté for a Tasty Side – Toss into a pan with a little bit of olive or vegetable oil. Add fresh garlic. If you like, finish with a bit of freshly grated parmesan for a flavorful and nutritious side to your main meal. Turn sauteéd spinach into a main meal with the Green and Beans recipe below!
Zooming Zucchini!
This week’s produce box features one of Maryland’s most versatile vegetables, zucchini! Zucchini is close in shape and color to a cucumber. It can be eaten raw, stir-fried, roasted, and grilled. The mild flavor also makes zucchini a delicious seasonal treat. Zucchini belongs to the same family as other summer squashes such as yellow squash, crooked neck squash, and straightneck squash.
Zucchini is actually best when it is still immature. If you wait too much or let it grow too big, the rind is not tender and edible. Small zucchini are the most delicious choice. Zucchini is a good source of vitamin C, manganese, potassium, and vitamin B6. It is also very low in calories because of its high water content.
Try the recipe below for a simple but tasty zucchini dish.
Zucchini and Tomatoes (Serves 4)
Ingredients:
2 Tablespoons vegetable oil
1/4 cup onion, chopped
2 tomatoes, washed and diced, or one 16-ounce can of diced tomatoes, drained
1 garlic clove, chopped
2 medium zucchini, washed and diced
1 teaspoon sugar
Salt and pepper to taste
Directions:
Heat oil in a saucepan over medium heat.
Add onion and garlic. Cook until tender, about 5 to 7 minutes.
Add zucchini, tomatoes, sugar, and pepper
Cover pan and reduce heat.
Cook until vegetables are tender, about 20 minutes.
A springy bite.
The days are getting longer and the temperatures are getting warmer. These changes are a sign that spring is finally here! With the arrival of spring, a lot of fresh produce is available. . Salads are a great way to add more fruits and vegetables into your day. As you know, fruits and vegetables are a good source of fiber, vitamins and minerals; all important for the health of children and adults!
There are so many different ways to enjoy salads, think of your salad bowl as a blank canvas, completely customizable to your liking. Making a salad can be exciting. Kids can help with tasks based on their age. One thing younger kids can do is add the ingredients into the bowl. Older kids can use a plastic knife to cut some of the ingredients with parent supervision. There are many ways to make a salad fun and exciting. Your salad does not have to consist of vegetables only. Continue reading for some more creative ideas to add to your salad!
Add fruits: You can use fresh, canned, frozen (and thawed) or dried fruits.
Add protein: Beans, lentils, chickpeas, cheese, eggs, leftover cooked chicken or nuts (nuts and seeds add a nice crunch ) are all good additions to make your salad more filling and a main course.
Add grains: Try adding leftover cooked pasta or rice to your salad.
Have fun experimenting with your salads! Try adding cooked vegetables or try and make your salad as colorful as possible. Try this Apple Cranberry Salad with the lettuce and apples in your produce box this week!
Veggie Swaps
Recipes are a great way to explore new foods, but what happens when you do not have an ingredient for the recipe? Do not worry - you probably have a good option in your kitchen already. Put a fun twist on your recipe, have some fun in the kitchen, and use this simple list to help you swap ingredients for those you have on hand.
Your recipe needs…
Leafy Veggies
spinach = chard = collard greens = kale = beet tops = cabbage
Root Veggies
potato = sweet potato = parsnip = beets = turnip = rutabaga = carrots = cauliflower
Winter Veggies
broccoli = cauliflower = cabbage = brussels sprouts
Squash
Butternut squash = acorn squash = Hubbard squash = sweet potatoes
Crunchy Veggies
Snap peas = celery = snow peas = carrots = radish = cabbage = cucumber
Green Veggies
zucchini = peas = green beans = broad beans = broccoli = asparagus
Summer Veggies
tomatoes = red bell peppers = eggplant = zucchini = mushrooms = cucumber
Fragrant Veggies
onions = celery = carrots = garlic = leeks = shallots
Salad Veggies
lettuce = radicchio = rocket/arugula = baby spinach = baby kale = leafy herbs
What if you don’t have fresh ingredients??
Frozen and canned ones are a great swap for fresh fruits and vegetables.
If your dish is to be eaten cold or at room temperature, simply thaw your frozen veggies in the fridge, or drain and rinse your canned veggies.
If your dish is to be eaten warm, add in your frozen or canned veggies towards the end of cooking.
Try the recipe below and swap out the vegetables to add your family’s favorite vegetables!
One-pan wonder.
Have you ever tried a homemade stir-fry? This is a cooking method that produces quick, delicious, and healthy meals, and it is a great way to use up vegetables in the refrigerator or the freezer.
Here are some ideas to help you create a yummy stir fry with the veggies in your produce box:
Use a non-stick pan with deep sides and a vegetable oil, such as canola oil. Heat the oil to a high temperature to quickly cook the ingredients. Continually toss the food in the pan with a large spatula or wooden spoon to allow for even cooking. The high heat and constant movement in the pan help the vegetables stay crisp and not get soggy.
Use any vegetables you would like! Vegetables that are thicker and take longer to cook, such as broccoli, carrots or celery should be added to the pan before other quick cooking vegetables, like cabbage or tomatoes. Vegetables and other ingredients should be cut into similar sized pieces for even cooking.
Many stir-fries include a source of protein, such as chicken, beef, pork, or tofu. It is best to cook the protein first and remove it from the pan. Then cook the vegetables, and add the sauce and protein to the pan last to finish up the dish.
Most stir-fry dishes are served over brown rice, but whole grain pasta or other grains like quinoa also work well.
Most stir-fries use a sauce made from soy sauce, garlic and cornstarch to flavor the ingredients. However, you can experiment to find out which flavors your family prefers. Since this dish cooks quickly, be sure to make the sauce before you start cooking. This quick cooking technique also saves time during clean up since everything is cooked in one skillet.
Try this recipe and swap out the vegetables in the ingredients with our favorite vegetables or items you get in this week’s produce box!
All the colors in the rainbow!
Did You know that eating a variety of fruits and vegetables provides your body with many vitamins and minerals it needs to stay healthy? Fruits and vegetables provide us with nutrients like potassium, fiber, Vitamins A & C, and folate.
Each color helps our body in different ways:
Red: Red foods help our body to fight cancer. Choose tomatoes, red peppers, or red onions.
Orange: A great source of Vitamin A is orange foods to keep our eyes healthy. Choose cantaloupe, winter squash, sweet potatoes, carrots and apricots.
Green: Helps build strong bones and maintain your vision with green foods. Leafy green veggies like kale, spinach, and Swiss chard are great examples.
Purple: Purple/blue foods are excellent for our brains and help with our memory. Grapes, blackberries, blueberries, and plums are examples.
Try the rainbow wrap recipe to use all the different colors in your produce box this week! Swap in different fruits and vegetables to find your favorite combo! Click below to see the video recipe:
Mangoes take a dip!
What fruit is related to cashews and pistachios, and was first grown in India over 5,000 years ago? Answer: Mangoes! While mangoes are popular for their tropical flavor, they are also very good for you! Mangoes pack a big punch of vitamin C, A and B, as well as folate. The fiber in this tropical favorite helps with digestion and feeling full after eating. Keep reading for some tips on how to buy, store, and cook with mangoes!
Mangoes come in many forms at the grocery store.
Fresh - Fresh mangoes will be in the produce section and may come in a variety of colors; green, yellow, and red. Color does not indicate the ripeness of the fruit, so instead judge by how it feels. A ripe mango will be slightly soft.
Frozen - Frozen mangoes are a time-saver as they are already peeled and diced. You can use them straight from the freezer for smoothies.
Canned and Dried - Mangoes also come canned and sometimes even in individual serving cups. Look for the mangoes packed in 100% juice. Dried mangoes can be a sweet, chewy treat! Choose dried mangoes that don’t have added sugar - they are already sweet enough.
Storing
If you have unripe mangoes, ripen them on the counter at room temperature until they become soft, or place them in a paper bag to help the process. Once a mango is ripe, it should be kept in the refrigerator for up to 5 days. Cut mango can be stored in a sealed container for several days or in the freezer for up to six months.
Snack ideas
Mangoes add sweetness to any smoothie. Jazz up plain yogurt with some diced mango mixed in. For a hearty snack, make some mango toast. Spread a layer of peanut butter on toasted whole wheat bread, then place thin slices of mango on top. Watch the video below to make a sweet and creamy dip to eat with mango slices.
The Tree of Life
Broccoli is a budget friendly, dark green vegetable you can serve in many easy and delicious ways to your family. Known as the “Crown Jewel of Nutrition” it is full of minerals and vitamins, especially folate, which is a B vitamin that helps make healthy red blood cells. Just a half of a cup of broccoli provides vitamin A, vitamin C, calcium, iron, fiber and potassium.
Ideas for Serving Broccoli
As a snack: Cut off small chunks, or florets, of the broccoli and serve with a light ranch dressing or side of hummus as a simple snack that you can keep ready to serve in the refrigerator.
In a stir-fry: Saute, (cook in a pan with a little oil) the broccoli florets alone or with other vegetables you have, either fresh or frozen, add some soy sauce, and serve over brown rice.
As a side dish: Steam yummy broccoli by itself or you can add it to many casseroles or hot dishes to serve with your main course, like grilled chicken breasts.
Starring as a main dish: Add broccoli to an egg quiche or frittata, to which you can also add low fat cheese, onions and sweet peppers and serve it with a salad and whole grain bread to make a hearty meal.
In a salad: Sprinkle small florets of the broccoli over your salad with other vegetables. Mix the florets with other vegetables and low-fat salad dressing, chill and serve to make a tangy cold salad. Try this Broccoli Salad recipe which has many ingredients found in this week’s produce box!
Cooking Colorful Cabbage.
Cabbage has a simple taste, but it can still add some life to your meals! Packed with vitamins and available in white, green, and red color varieties, cabbage is a great veggie to have in a healthy diet. Cabbage can be inexpensive and you get a nice bang for your buck - one head of cabbage can easily make two meals! Cabbage also stays fresh in the refrigerator for up to 2 weeks, but can last up to 4 weeks in the freezer. Be sure to wash your cabbage before using!
Need some ideas on how to eat cabbage? Check out this list below:
Wrap n’ Roll
Cabbage can be used to make delicious wraps and rolls. Use raw cabbage leaves or boil them for about 2-4 minutes to soften them. Pile beans, brown rice, and a variety of veggies on the cabbage leaf, then roll it up! This makes for a tasty lunch or a hearty snack.
Switch Up Your Salads
Add some extra crunch to your usual salad by tossing in some shredded cabbage. You can also chop your cabbage into larger pieces to use as your salad base.
Stir it Up
Cabbage makes a great base for stir-fry. Add a tablespoon or two of vegetable oil to a frying pan over medium to high heat, add in a head of shredded cabbage and other tasty veggies, then finish with your favorite herbs and spices. This makes for a great side dish by itself or placed on top of brown rice.
Colorful Coleslaw
Coleslaw is a side dish that can add freshness and flavor to any meal. Check out this week’s recipe video in the button below.
It’s fry-time!
When we think of classics like mashed potatoes, baked potatoes, potato chips or French fries we are also thinking of the very commonly known white potato. Because of this, we often forget about the white potato’s relative: the sweet potato! The possibilities of sweet potato creations are just as endless. Plus, sweet potatoes are packed full of vitamin A and lots of fiber which benefits your digestive system. Before cooking with your sweet potato, make sure you rinse the skin with water!
Here are a few simple ways to prepare sweet potatoes at home:
Quick “Baked” Sweet Potato: Use a fork to poke holes around the sweet potato. Place sweet potato on a microwave safe plate and microwave for 6-8 minutes (depending on the size of the potato) or until soft. Remove and eat with caution-- plate and potato will be hot! Top with a little bit of butter or sour cream, cinnamon and/or brown sugar, and Kosher salt, and pepper!
Baked Sweet Potato Wedges: Even though they are called “sweet” potatoes, you can easily make them savory! Swap out French Fries and try this healthier, oven-baked sweet potato recipe for your next BBQ this Spring!
Click HERE for the video recipe.
Cauliflower is so trendy!
Have you been noticing cauliflower more and more lately, maybe on TV or social media? You aren’t alone, as this humble vegetable has become the latest food trend! No matter how cool cauliflower has become, we love it for how easy it is to make into a tasty dish. It doesn’t hurt that it is also high in vitamin C and folate, which is a B vitamin especially important for women.
This week’s produce box includes cauliflower! Learn how to store and prepare cauliflower by watching THIS VIDEO.
Because of cauliflower’s simple flavor, there are so many different ways to eat it!
Try these ideas:
Raw cauliflower florets make a great snack with some hummus or salad dressing for dipping
For a flavorful side dish, try sautéing cauliflower in a bit of oil with onions, garlic, and curry powder.
Make it into “rice”. If you are tired of eating brown rice, cauliflower rice can be a fun new way to add another vegetable to your day. You can either grate it with a cheese grater or chop it up into small pieces with a food processor, then steam or sauté it.
Roasting cauliflower is a tasty and easy recipe. Follow the recipe below to make roasted cauliflower. The best part is you can also roast some of the other vegetables found in your box such as broccoli, peppers, and onions right along with the cauliflower!
Roasted Cauliflower
Servings: 8
Ingredients:
1 head of cauliflower
2 Tablespoons vegetable oil
Salt and pepper
½ cup Parmesan cheese, shredded
Directions:
Heat the oven to 450 degrees.
Remove outer leaves of cauliflower. Cut florets off the stem, wash and drain. Combine oil, salt and pepper in a large bowl.
Toss the cauliflower florets in the oil mixture.
Spread cauliflower on a large rimmed baking sheet.
Roast in the oven at 450 degrees 15-20 minutes until cauliflower starts to soften and begins to brown.
Sprinkle with cheese. Continue to roast for 5-10 minutes.
ENJOY!
Makes 5 servings
Ingredients:
5 bell peppers (red, orange, yellow, or green)
1 pound ground beef, 90% lean
3/4 cup brown rice
1/2 can diced tomatoes, low-sodium
3 tablespoons lemon juice
1/4 teaspoon cinnamon (see SPOTLIGHT below)
1/4 teaspoon allspice
1/4 teaspoon ground black pepper
Directions:
1. Cut a circular hole in the tops of the bell peppers. Remove seeds and membrane and set aside.
2. In a large bowl, combine remaining ingredients and stir until completely mixed. Fill the bell
peppers with meat mixture.
3. Place the stuffed bell peppers in large stock pot on stove, with the tops facing up. Add 1-inch
water to bottom of pot and cover.
4. Place heat on medium, keeping covered for 30-40 minutes until rice is done. Serve.
*To prevent food-borne illness, wash hands thoroughly before and after preparing recipe, and
use a food thermometer to ensure meat is fully cooked to a minimum internal temperature of 160 °F.
Look below to learn more about how to use CINNAMON in this savory dish!
Spotlight on CINNAMON!
This spice for more than just cinnamon rolls! An earthy and sweet spice, cinnamon is said to help lower blood sugar. It helps to add sweetness without adding sugar. Cinnamon comes from the bark of a tree (a special kind of evergreen tree).
You can find cinnamon...
Sticks in the spice section. Store in an airtight container in a dark, cool place.
It’s best used to flavor foods or drinks, and is not eaten.
Drinks - add a cinnamon stick to a hot beverage for extra flavor, or to hot water for cinnamon tea.
Rice - add a cinnamon stick while cooking your rice for an extra burst of flavor.
Powder/Ground in the spice section. Store in an airtight container in a dark, cool place. (1 tsp ground cinnamon = 1, 1-inch stick of cinnamon)
It’s best used in foods, and can be eaten.
Savory foods - Try adding a pinch to your tomato sauce or vinaigrette for a twist.
Sweet foods - fruit sauces, desserts, breads
Ground cinnamon is used to flavor sweet and savory foods such as apples, mangos, pears, salad vinaigrettes, lamb dishes, and pork recipes. Try adding a pinch of ground cinnamon to boost the flavor of tomatoes.
Try cinnamon in a savory dish this week with this Stuffed Peppers recipe!
More healthy cooking from our partners at University of Maryland Extension!
Today: a healthy vegetable soup!
Brr… it’s cold outside! Try a healthy bowl of soup to warm you up! Here are some benefits for eating soup:
Soups can be healthy! Broth based soups tend to be rich in vitamins and minerals and usually low in calories.
Soups are a great way for you and your family to eat more vegetables.
Soups can hydrate you! People tend to forget to drink enough water in the winter. Soup is a great source of water that will hydrate you.
Soups are easy to make. You only need one pot, and you can make a hearty soup meal with any type of vegetable (including canned and frozen) and many pantry staples such as rice, beans, and pasta.
Don’t forget you can get a free box of fresh produce at Lakeland Elementary Middle School on Thursdays at 10 am.Many of the produce items provided in the produce boxes can be used to make homemade soup such as potatoes, cabbage, celery, onions, and carrots. Pick up your produce box and try the recipe below:
Vegetable Barley Soup
Makes 8 servings
Ingredients:
4 cups water
¾ cup barley, brown rice, or whole wheat pasta, cooked
2 Tablespoons vegetable oil
3 carrots, washed, peeled and sliced
3 stalks celery, washed and sliced
2 onions, chopped
2 parsnips, washed, peeled and sliced
½ teaspoon salt
½ teaspoon pepper
1 teaspoon Italian seasoning
1 (28 ounce) can diced tomatoes
1 bunch kale, washed and chopped, stems removed
1 (15-ounce) can garbanzo beans, rinsed and drained (or other type of bean)
Optional: toasted bread, grated cheese
Directions:
Heat oil in a large pot over medium heat. Add carrots, celery, onions, parsnips, salt and pepper, and Italian seasoning.
Cook for 20-25 minutes until vegetables begin to soften.
Add canned tomatoes and water.
Cover, then cook on low heat for 45 minutes.
Add kale, garbanzo beans, and cooked barley, rice, or pasta and cook for 5 more minutes.
Serve immediately with some toasted bread or grated cheese.
Click here to watch the recipe video, and… ENJOY!
STEAM Family Activity! -
Let’s make a healthy holiday treat!
Cooking is a science in which the main element is LOVE! So let’s spread some cheer and kindness this holiday season by making these sweet potato oatmeal chocolate chip bars with the ones we love - and maybe share a batch with someone else!
Ms. Amy Callahan from Maryland Extension, one of partners at the STEAM Center for everything green, healthy, and cool, has made this instructional video on how to make these treats.
Here is the list of ingredients for 18 servings:
2 sweet potatoes, peeled, cooked and mashed OR 2 canned pumpkins3⁄4 cup sugar1⁄4 cup vegetable oil1⁄4 cup low-fat OR fat-free plain yogurt1 large egg, beaten3⁄4 cup all-purpose flour3⁄4 cup whole wheat flour1⁄4 cups dry oatmeal1 teaspoon baking soda1 teaspoon ground cinnamon1⁄2 teaspoon ground nutmeg1 cup semisweet chocolate chips