Summertime Corn Salad

You don’t need to be a cornivore to enjoy this recipe, you just have to like tasty food! This recipe is great for summer because most of the ingredients are harvested in the summer. It’s also a cool snack for a hot day.

For this recipe you’ll need corn, zucchini, black beans, jalapeno, lime, and chili powder (optional).

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Chop zucchini, jalapeno, and corn.

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Make sure to rinse the beans and then place them in a bowl. Put the corn, zucchini, and jalapeno in the bowl. Squeeze the lime juice over the mixture. Add chili powder. Mix the ingredients together.

 

You can enjoy this creation on its own or with some tortilla chips.

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Put your own creative spin on this recipe by adding ingredients that you like. Maybe you could add slices of carrots or radishes or some shredded cheese.

Don’t like black beans? Use garbanzo or pinto beans or any bean that you like!

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Recipe adapted from cachampionsforchange.cdph.ca.gov

 

Enjoy! 🙂

Simple and Sweet Corn

corn-296956_640Question: What did the corn say when it was complimented?

Answer: Aw, shucks!

Do you get it? I admit, that was kind of a corny joke. 😛

We’re about halfway through summer and we have learned about a lot of different fruits and vegetables – broccoli, rhubarb, green peas, radishes, raspberries, beets, and now, corn!

Have you been to the farmers market yet this summer?  If you haven’t, you still have plenty of time to go and enjoy some delicious, fresh produce!

Sometimes corn can be a little cornfusing – for instance, is corn a vegetable, fruit, or grain? The answer is, corn is considered a vegetable, a fruit, AND a grain. Say whaaat?

Corn is a fruit because it has seeds. Corn is a vegetable because it is harvested to be edible. Corn is a grain because it is a cereal grass from which kernels are harvested. Confused? Me too! It turns out that there aren’t very clear definitions for fruits and vegetables.

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To learn some more fun facts about corn, try out The Great Corn Adventure by clicking on the image  to the right.

 

 

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When it comes to the nutritional value of corn, there is no confusion. Corn is a great source of many vitamins and minerals. Listed below are some of the nutrients contained in corn.

 

Fiber helps the digestion process work properly. (Have you noticed that most fruits and vegetables contain fiber?)

Folate helps make new cells.

Niacin is used by the body to improve cholesterol. Having good cholesterol helps the heart stay strong.

Thiamin helps the body change food into energy.

 

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Corn tastes the best fresh of the cob but you can usually use canned or frozen corn as a substitute. There a many, many things you can do with corn!

  • When its on the cob you can grill, boil, steam, or microwave it.
  • Some people like it raw
  • There are many different types of corn salad
  • Use it as a taco or burrito filling
  • Add it to a salsa recipe
  • Make corn bread
  • Add it to a soup
  • Simply spice it up with your favorite spices
  • SautĂ© with some green chilies and onions for a side dish

Can you think of any other ways to enjoy corn?

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varieties

While there are hundreds of varieties of corn, these varieties are either yellow, white, or bicolor. Corn varieties can also be categorized based on the level of sweetness.

Normal Sugary corn needs to be picked, husked, and eaten within a short amount of time or its flavor is lost.

Sugary Enhancer corn is common in a home garden. It’s a sweeter than the normal variety but keeps the same texture.

Supersweet corn, as you can probably guess, is very sweet. The kernels also have a tougher skin.

 

recipes

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Summertime Corn Salad
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Veggie Omelet Muffins

 

Information for this post came from articles.extension.org, extension.illinois.edu, medline.gov

 

Beet Chips

You might want to play some of your favorite beats while making this beet recipe. 🙂

Sometimes chips get a bad rap in the world of health but, if you ask me, these chips are nutritious and delicious!

This recipe only has four simple ingredients, beets, olive oil, salt, and pepper.

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To start, remove the stems and roots from the beets. With a good knife or mandolin, cut the beets into thin slices. 544ee0e98a26e1b24a52f33951bfe727.jpeg

Lay the beet slices in a single layer on a baking sheet. Use just enough olive oil to lightly coat the beets. Sprinkle with a bit a salt and pepper. Bake at 375ÂșF for 12-15 minutes.

Enjoy your tasty beet chips!

 

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Beets are Unbeetable!

beet-2029457_640You may think it’s un-BEET-lievable but beets have been around since Ancient Greece! Only the best things in life stick around for that many centuries. 😉

Most people eat the red bulb part of the beet but did you know that the leaves and stalks are edible too? Next time you have some beets don’t throw the leaves away, find a tasty recipe to use them in!

Another fact that is hard to beet-lieve is that about 20% of sugar in the world comes from sugar beets. Sugar beets are a different variety than the usual red beet you see at the grocery store or in a salad. Sugar from sugar beets is used and digested the same way as cane sugar. The fact that it comes from a vegetable doesn’t make it any more nutritious.

Another crazy fact about beets is that, not only has beet juice been used to dye fabric, people have used beet juice to dye their hair!

 

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Your body will feel unbeetable after eating some beets because beets contain a lot of great nutrients! Below are just a few of the nutrients found in beets.

 

Folate:  helps make new cells.

Potassium: helps nerves and muscles work correctly.

Fiber: improves digestion and helps you feel full.

Antioxidants: protects cells from damage and can reduce risk of certain diseases.

 

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To beet or not to beet; that is the question. The answer…..eat beets?! Here are some ideas on how to add more beets into your diet:

  • Eat beets raw with a little hummus
  • Steam, bake, boil, or microwave!
  • Roast beets with a little olive oil, salt, and pepper
  • Add cooked beets to a salad
  • Puree beets then use in baked goods like cupcakes, brownies, etc.
  • Thinly slice the beets then bake to make chips
  • Add to a smoothie with some berries
  • Shred beets, then add to coleslaw

 

varieties

 

 

 

Red beets are the most common and can be a red or purple color.beetroot-3440339_640

Golden beets are yellowish-gold color and have a sweeter taste than red beets.

Chioggia beets have white and red stripes on the inside.

White beets are not as sweet as other varieties of beets.

 

recipes

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Beet Chips

 

 

Information for this post came from pbs.org, medline.gov, foodhero.org

Berry Banana Split

Feeling patriotic? This berry delicious banana split is perfect for those patriotic vibes!

The banana split is an all-american dessert. Wilmington, Ohio claims to be the birthplace of the banana split – it’s inventor being Ernest Hazard in 1907. The town even holds a banana split festival every June to celebrate (sounds fun to me!). Latrobe, Pennsylvania, however, argues that in 1904, their citizen David Strickler invented the banana split. The towns have agreed to disagree. 🙂

Many types of berries are in season, which means they’re super delicious and should be eaten! You can use whatever berries you have on hand for this recipe. Frozen berries can also be used, just let them thaw a little bit before eating.

For this recipe you’ll need a banana, strawberries, blueberries, raspberries, yogurt, and granola (optional).bb1f9e34d6090aff663f76411a494cda.jpeg

Start by splitting the banana and placing it in a bowl. Spoon yogurt over the banana.

Now sprinkle all the berries over the top.

Complete your banana split with a little whipped cream!

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The original banana split was topped with marshmallows, pineapple bits, crushed nuts, and cherries. Can you think of any other fun toppings to use??

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Learn more about raspberries by clicking here!

Enjoy!

 

Information for this post came from americanprofile.com and cachampionsforchange.cdph.ca.gov

The Razzlin’ Dazzlin’ Raspberry

Welcome to raspberry season! It is actually time for many types of berries to be harvested – woohoo! Berries have many similar qualities but today we’re going to learn specifically about the wonderful raspberry.f79bf82dbc2ad9a69f9db060939d9550

Do you like raspberries as much as the cute bunny in the video below?

A single raspberry is actually a cluster of many little fruits called drupelets. If you have ever thought that raspberries have a lot of seeds,  it is because each drupelet has its own seed. All those seeds add fiber, which is a good thing!

You can find raspberries at the farmers markets but some farms allow people to come pick their own produce. Click here to find a farm near you where you can pick your own raspberries! (Scroll to the middle of the page and then select the general region you live in)

 

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Raspberries, and other berries, contain a high amount of a substance called antioxidants. Antioxidants help reduce the risk of developing different diseases by protecting cells! Here some other nutrients that your body absorbs from raspberries:

Vitamin C is an antioxidant, it helps protect cells. It also helps the immune system stay healthy.

Fiber from all those seeds helps with good digestion.

Manganese helps with bone formation and turning food into energy.

 

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Fresh or frozen, you can do a lot with raspberries!

  • Eat them plain – yum!
  • Mix raspberries into yogurt
  • Use them in a smoothie
  • Top ice cream with a few raspberries
  • Use them in baked goods – muffins, cakes, pies, etc.
  • Add them to a salad
  • Mix them in with cereal or oatmeal
  • Make raspberry lemonade
  • Make jam

 

varieties

There are over 200 species of raspberries which range in color from red, yellow, orange, purple, or black!

Raspberry varieties are split into two categories – summer-bearing (harvested in summer) and ever-bearing (harvested in fall). Varieties of red and yellow raspberries are harvested in the summer and fall. Purple and black raspberries are mostly harvested in the summer.

 

 

recipes

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Berry Banana Split

Information came from redrazz.org, extension.illinois.edu, and nih.gov

Fun on the Fourth!

242 years! That is the number of years that the United States of America has celebrated independence. Why is that important? It’s important because the 4th of July is just around the corner!

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Fun fact: The U.S.A was actually approved for independence on July 2nd, 1776 but the Declaration of Independence wasn’t approved by Congress until July 4th, 1776. You might say we’re celebrating two days late! 😉

How will you celebrate this fun holiday?? The 4th of July is a holiday that can be as relaxed or as wild as you want. Whether you’re with family or friends, this holiday is a great time to be active. Below are some fun activities that are perfect for celebrating the Fourth of July.

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  • It’s alway hot on the Fourth of July – cool down by going to a pool or run through the sprinklers in your backyard.
  • Have a picnic with your family and friends. You could make a recipe you find on this blog!
    • Fun fact: About 150 million hot dogs are eaten on the Fourth of July, that is a LOT of hot dogs!
  • Do some Fourth of July crafts! Click here for a lot of fun craft ideas.
  • Set up a relay race at a park or in your backyard.
  • Play frisbee or catch.
  • Watch the fireworks. Pick a color and count how many fireworks you see of that color.
    • Fun fact: Over 14,000 firework displays occur across the country each year.
  • Go on a scavenger hunt. Make a list of red, white, and blue items to find.

Whatever you do, make sure you have a lot of fun and stay safe!

Happy 4th of July!

Information came from history.com

Roasted Radishes

Now that we have learned a little bit about radishes, it’s time to learn how to make them into a delicious dish! Remember, many people like raw radishes – you don’t actually need to do anything to enjoy them.

Today’s recipe, however, is one that will leave your taste buds feeling super rad!

All you need is, radishes, olive oil, salt, pepper, onion powder, and garlic powder.

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Cut the radishes in half and place them on a baking sheet. Drizzle the oil over the radishes, then, pour the spices over the radishes.

Make sure your hands are clean, then toss the radishes with your hands so that they’re all covered in oil and spices. Place the radishes in a 375ÂșF oven for 25 minutes. Flip the radishes over halfway through the baking process. 

Enjoy this tasty recipe soon after the radishes are taken out of the oven!

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This recipe makes an excellent side dish. Offer to make it for your family and you’ll blow their taste buds away!

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enjoy!

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Rad as a Radish

Eating radishes will leave you feeling ravished! (ravished means delighted) This time of year, radishes are in season, which means they’re extra tasty and you’ll be able to find them at the farmers market.

radish-2069606_640.jpgYou may think that radishes were given their name because they are very rad. 😉 The word radish actually comes from the latin word radix – radix means root. This makes sense because radishes are root vegetables, like potatoes and beets.

Most radishes have a mildly hot/spicy taste. If you’re thinking that you don’t like spicy foods, still give them a try! You might just find that you love radishes.

 

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Radishes are a tasty snack and they’re also nutritious. Below are some of the nutrients that your body gets when you eat radishes.

Vitamin C:  important for skin, tissue, bones, and healing.

Folate: helps make new cells.

Potassium: helps nerves and muscles work correctly.

 

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Before eating radishes, cut off the leaves and the tip where the root was. After that you can…

  • eat them raw
  • add to them to a salsa recipe
  • put them in tacos
  • use as a salad topping
  • roast them with spices you like
  • add them to an omelet

How do you like to eat radishes?

 

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Radishes are commonly red and round but they can also be long, like a carrot, and different colors.

Champion and Cherry Belle Radish: both of these varieties are the standard red and round radish.

Daikon Long White and Icicle Radish: these varieties look like a long white carrot.

Easter Egg Radish: these radishes are round and can be purple, red, or white.

 

 

recipes

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Roasted Radishes

 

 

Information came from smartyplants.com.au, digitalcommons.usu.edu, medline.gov

Green Pea Avocado Dip

Today’s recipe will hopefully apPEAse your hunger. It’s a tasty snack that you can make quickly and with just a few ingredients. Also, if you have a lot of peas growing in your garden, this is a good way to use them!

Start by gathering your ingredients. You’ll need green peas, lime juice, a small avocado, salt, and pepper.

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Chop the avocado and juice the lime. Time to break out the food processor! (I realize we’ve used the food processor a lot recently – we’ll take a break after this 🙂 ) Use a blender if you don’t have a food processor. Place all the ingredients in the food processor and blend till smooth.

Snack completed!

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You can eat this spread with crackers or vegetables or anything that sounds good to you! Maybe try it on a sandwich or tortilla!

How will you eat this tasty snack?

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Learn more about green peas by clicking here!

Enjoy!