A Peach of My Heart // Perfect Peach Crisp

Have you ever met a peach you didn’t like? I haven’t! Peaches are one of the best fruits in the whole world…and they’re growing right here in Utah!

The natural sweetness of the peach makes a perfect base for a delicious fruity dessert. Let’s get started!

First, gather your ingredients! Peaches, oats, whole-wheat flour, honey, sugar, cinnamon, lemon juice, vanilla, and vegetable oil.

Next, peel and slice your peaches. Mix them with lemon juice, cinnamon, and honey. In a second bowl, combine flour, oats, sugar, (more) cinnamon, vanilla, and vegetable oil for the topping.

Spray a glass pan with cooking spray. Place all of your sliced peaches on the bottom of the glass pan. Layer the topping dough on top of the sliced peaches. Bake at 375 degrees F for 20 minutes. At this point, loosely set some aluminum foil on top of the pan and bake for an additional 10-15 minutes, or until the crisp topping is bubbling.

Serve with a scoop of yogurt or glass of low-fat milk. Enjoy!

Just Peachy // A Perfect September Fruit

Fresh juicy peaches have arrived in Utah! You’ll find them on your own tree, your neighbor’s tree, fruit stands, farmers’ markets, and your local grocery store! Buying peaches when they are in-season means they are less expensive and more delicious.

Picking the perfect peach takes some practice. Look for peaches that are firm, but soft. Try to avoid any bruises. Choose peaches with a bright yellow under-color, and not a green one. Peaches with a strong sweet smell are ripe and ready to eat!

Peaches are high in calcium, vitamin A, vitamin C, and can be eaten in many ways! Some of our favorites include:

  • Freshly washed
  • Tossed in salads
  • Blended in smoothies
  • Chopped in baked goods
  • Sliced on cereal, pancakes, or waffles
  • Topped on a yogurt parfait
  • Grilled with meat
  • Dried
  • Canned
  • Frozen

It’s hard to go wrong with a fruit that tastes so good!

If you want to learn some more fun facts about peaches, read our peach article from last year by clicking here, or, try one of our peach recipes today!

References

1. Henderson, Ann, “Peaches” (2012). All Current Publications. Paper 1134.
https://digitalcommons.usu.edu/extension_curall/1134

Bringing The Whole Family Together // Baked Spaghetti

Raise your hand if you like spaghetti! Raise your hand again if you like pizza! If you have both hands up, you’re guaranteed to love this Baked Spaghetti.

All you need are four ingredients: whole-wheat noodles, tomato sauce, cheese, and your choice of vegetable! Mushrooms, olives, tomatoes, or green peppers are great options. We used yellow squash and zucchini from our garden.

Boil the noodles and dice your vegetables.

Combine noodles, tomato sauce, and vegetables. Mix till well combined.

Scoop noodle mixture into a large casserole pan. Top with cheese and bake for 30 minutes at 375 degrees F.

You’ll know the baked spaghetti is ready when the cheese is golden brown.

Next, enjoy your cheesy pizza-like spaghetti! Try adding different vegetables, ground beef, diced chicken, or even black beans to change things up a bit.

Happy creating!

Better Together // Create Family Mealtime

In September, we celebrate family mealtime! Eating together as a family is fun and helps your family be healthier.

Sometimes it’s hard to eat together as a family, between work, school, and other activities. But finding time to spend with your parents and siblings will give you memories that last a lifetime.

As a kid, you can help your family eat together more often by:

  • Planning meals with your parents and siblings
  • Not complaining at the grocery store
  • Helping cook meals
  • Happily coming home for dinner
  • Cleaning up and setting the table
  • Making mealtime enjoyable for everyone

Taking the chance to talk together is one of the reasons family meals are important. Talk about your likes, your dislikes, what you learned at school, and so much more! If you want some new ideas of things to talk about, try one of our conversation starters! Simply cut them out and put them in the center of the table. Each family member can take a turn reading a question. Let every person answer the question before moving on to the next one. You might be surprised what you learn about your family!

Make a goal to improve your family’s meals today! Maybe instead of having dinner together one night a week, have dinner together two nights a week. Whatever you do, bring a positive attitude to the table and have some fun. You won’t regret it!

Sweet n’ Salty // Terrific Trail Mix

You might think trail mix is just for hiking, but it can be the perfect snack for any activity at anytime of the day!

Making trail mix is simple. The combinations are endless! Use this guide to create your own mixture with ingredients you have at home, or try our recipe below.

We chose to make some terrific trail mix using peanuts, pretzels, dark chocolate chips, and raisins.

To me, the ratio of each ingredient is very important when making the perfect trail mix. Using measuring cups can help you make a perfect mix, every time!

Toss all your ingredients together in a large bowl.

Enjoy!

More Herbs, Less Salt! // Cilantro Guacamole

Using herbs is a fun way to flavor your food! Herbs are typically the leaves of small plants. You can buy them fresh or dried and put them on just about anything you eat! Here are some fun facts you should know about herbs.

  • In the United States we pronounce “herbs” without the ‘h’ (so it sounds like “erbs”), but in Great Britain they pronounce the ‘h.’
  • Dill was used to crown people in ancient Rome and Greece.
  • Rosemary crowns used to be used for brides.
  • Herbs used to be used as a main source of medicine. We can still use herbs today to help with stomachaches, headaches, and more!

Today we’re going to make flavorful Cilantro Guacamole! You won’t even notice the missing salt. Let’s get started!

First, gather your ingredients. You’ll need avocados, cilantro, salsa, lime, and a red onion.

Next, mash your avocados in a bowl and dice your onions and cilantro. Then, mix all ingredients together!

Serve with baked tortilla chips or a whole-wheat quesadilla!

Enjoy!

References

  1. Kid friendly ways to incorporate herbs into meals

Kids Eat Right! // Fuel For School

Many of you have already finished your first week of the new school year, and some of you will start this week! Properly fueling your body will help you have the best school year yet. Here are some tips to make your meals great!

Build a Better Breakfast

Eating a good breakfast will help you concentrate better in school. Breakfast can be tricky, but it’s very important to make it a priority each morning. Find things that work for you and your family’s schedule. Breakfasts should be rich in whole-grains, fruits, and protein. Try pairing these Pancake Muffins with a glass of milk and a banana!

Choose (or Pack) a Satisfying Lunch

Whether you eat lunch from the school cafeteria, or bring your own from home, be sure to make healthy choices! Choosing whole-grains, lean proteins, fruits, and vegetables will keep your stomach feeling full and satisfied through the rest of your school day. Satisfying lunches will also provide a main source of fuel for any after school activities you have planned for the day. Check out these creative lunch box ideas from Create Better Health Utah today!

Make Time for Dinner

Sitting down with your family for dinner can help your family have stronger bonds and help you and your siblings have more confidence in yourselves! Dinner can be simple and quick, but sitting down together will provide you an opportunity to share your favorite parts of the day with each other. Try these quick and tasty Zucchini Pizza Bites with a side of whole-grain toast for dinner tonight!

Finding one way to improve each meal will help you be fueled for school.

Happy creating!

Information for this post comes from the Academy of Nutrition and Dietetics. Click here to read more.

Welcome Back to School!! // Win the Day with Waffles

Many of you have started school this week and are probably wondering what to eat for breakfast! Getting out the door on time can be tricky, but having quick breakfasts on hand will make it easier.

One of our favorite breakfasts to have on hand is waffles! Aaaaand, since it’s national waffle day, we figured this was a perfect opportunity to share some of our favorite recipes.

It’s easy to make a large batch of waffles ahead of time and freeze them for later. Top a whole-grain waffle with fruit, peanut butter, and you have a complete breakfast!

Remember our basic whole-wheat waffle recipe from February? These are the perfect waffle for any combination of toppings! Here are some of our favorite combinations:

  • Peanut butter + sliced bananas and strawberries
  • Vanilla yogurt + sautéed cinnamon apples
  • Fried egg + avocado
  • Fresh or frozen berries + a drizzle of honey

Happy creating!

Potato, Po-Ta-Toe // Rainbow Nachos

Many people are confused by the potato. Is it a vegetable, a grain, or a fruit? Are potatoes healthy or unhealthy? In honor of the potato’s national holiday, let’s dig a little deeper into the topic.

Potatoes are part of the “starchy” vegetable group. Starchy vegetables have more carbohydrates than other vegetables. Carbohydrates give our body the energy to run, play, and learn! In addition to carbohydrates, potatoes are a great source of potassium, vitamin C, and folate.

There are many kinds of potatoes – russet potatoes, purple potatoes, red potatoes, yukon gold potatoes, and sweet potatoes!

Potatoes can be eaten baked, boiled, grilled, mashed, sautéed, fried, or roasted! Today we are going to show you how to make Rainbow Nachos!

Gather all your ingredients. You’ll need potatoes (go figure!), beans, cheese, taco seasoning, and your choice of rainbow toppings – avocado, tomato, and corn are great options!

Next, follow these steps.

  • #1: Slice the potato in thin discs.
  • #2: Dice the tomatoes.
  • #3: Lightly spray a baking sheet with cooking spray. Spread sliced potatoes in a single layer on the pan.
  • #4: Sprinkle taco seasoning over the potatoes.

Now, top the seasoned potatoes with tomatoes, corn, beans, and shredded cheese! Roast in the oven for 35-45 minutes at 45 degrees F. The cheese should be melted and golden brown!

In the meantime, prepare the avocado for the top of your Rainbow Nachos!

First, split your avocado in half. Next, with a knife, make small slices both horizontally and vertically in the avocado. Now, you can dish out your slices with a spoon. Easy as that!

When the nachos are ready, serve warm with the diced avocado and your favorite salsa! Happy creating!

Breakfast, Lunch, and Dinner! // A Celebration of the Sandwich

Did you know today is National Sandwich Day? The sandwich’s holiday is well-deserved. Sandwiches are not only tasty, but come in a variety of shapes, sizes, and flavors! Some sandwiches are hot, some are cold. Some are made for breakfast and others for dinner!

Making sandwiches is simple! All you need are 4 basic ingredients:

  • Top & bottom – try whole-wheat breads, rolls, tortillas, or pitas
  • Protein – pick lean meats, beans, or nut butters
  • Fillings – color your sandwich with layers of fruits and veggies
  • Spreads – add some flavor with mustard, hummus, salad dressing, honey, jam, or plain Greek yogurt

The combinations are endless! Here are a couple of our favorite sandwich recipes…

Happy creating!