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