It's Friday Try-day!

It's "FRIDAY TRY-DAY!"  Time to be adventurous and try something new.  How about a PARSNIP (a close relative of the carrot).  Parsnips are a great source of fiber and potassium.  Try this:  peel and cut 1 lb of fresh parsnips.  Toss lightly in a drizzle of olive oil or flavored oil of your choice (the possibilities are endless).  Roast 20-25 minutes at 425 degrees. Season with salt and pepper to taste.  You can also add parsnips to soups/stews, or use them in your mashed potato recipe for a unique spin on a traditional favorite.  Enjoy!!

Kids in the Kitchen- Quinoa Salad

Ingredients:

-Dressing: 4 cloves garlic, ¼ cup red wine vinegar, ¼ cup olive oil, ¼ tsp basil, juice of 1 lemon, salt and pepper to taste

-Salad: 4 cups cooked quinoa, 1 cup grated carrots, ½ cup chopped green onions, ½ cup chopped celery, ½ cup chopped mushrooms, ¼ cup sunflower seeds*, ¼ cup slivered almonds*

Directions: 

-Combine dressing ingredients and let stand for at least 10 minutes.

-Combine quinoa, veggies and seeds (omit for allergies and young children).  

-Toss with dressing and serve

*Children can help rinse the quinoa, measure the liquids and veggies and stir the salad.  Getting children involved in preparing food has shown to help them be more interested in trying new foods.  It is also a great opportunity for learning (math, science, etc) and additional quality time to spend together as a family! 

*seeds and nuts can be a choking hazard for young children.  Omit or substitute if any food allergies exist. 

DELISH Refrigerator Raisin Bran Muffins

These muffins are high in fiber and delicious!  Plus the batter can stay in the refrigerator for up to 3 days so you can make hot muffins without the hassle in the morning.  Grab one with a glass of milk for a quick and easy breakfast or pack one for a healthy mid morning snack.


Ingredients:


2 cups whole wheat flour

2 teaspoons baking powder

1 teaspoon pumpkin pie spice or apple pie spice

2 beaten eggs

1/2 cup packed brown sugar

1/2 cup cooking oil

1/2 cup milk

1 cup raisins

Directions:

In a large mixing bowl stir together flour, baking powder, and spice. Make a well in the center. Combine eggs, brown sugar, oil, and milk. Add all at once to dry ingredients, stirring just until moistened. Fold in raisins.

Transfer batter to a tightly covered container. Cover and store in the refrigerator for up to 3 days. To serve, line muffin cups with paper bake cups or spray with cooking spray. Without stirring batter, fill muffin cups 2/3 full. Bake in a 350 degree oven about 25 minutes or until a wooden toothpick inserted in center comes out clean. Makes 14 to 16.

Enjoy!

Boost Your Brainpower with BREAKFAST!

Back to school means getting back in the habit of an early breakfast to start the day.  Breakfast is an important part of a healthful diet, yet tends to be the meal that is most often neglected or skipped. Research has shown that children who eat breakfast perform better academically than children who do not eat breakfast. Why, you ask? Eating breakfast is very important for both the brain and the body first thing in the morning. Breakfast is the first time that the body has to replenish its stores of glucose (blood sugar- the brain's main source of fuel) after at least 8-10 hours of fasting! Having a meal in the morning jump starts your metabolism and gives your body the energy that it needs to start the day.
A super nutritious breakfast should have at least: one serving of whole grains, one serving of fruit and either one serving of a calcium rich food or a protein (or both). Try these healthful breakfasts to jump start the day:
-Whole grain cereal with nonfat milk and fruit
-Oatmeal with sliced almonds, fruit and milk
-Vegetable omelet with a slice of whole grain bread and fruit
-Whole grain toast or waffle with peanut butter (or soynut butter) and sliced bananas on top
-Breakfast quesadilla or burrito (whole grain tortillas filled with eggs and veggies)
-Smoothie (fresh fruit, yogurt, a teaspoon of wheatgerm or flaxseed oil blended together).

There is no rule that you have to have breakfast foods at breakfast. If you or your child's taste buds crave other types of foods in the morning try: A toasted whole grain English muffin with turkey or ham and a piece of fruit, Vegetable pizza (on a whole grain English muffin or pita bread), Rice and beans and a fruit, or anything that appeals to your tastes (and is healthful)! 

Enjoy!