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!

Super Summer Squash!! // Chocolate Chip Zucchini Muffins

It’s National Zucchini Day, which means we get to celebrate with one of my all-time favorite recipes…chocolate chip zucchini muffins!

It’s about this time of year people start to wonder what they can do with all the zucchini growing in their garden. It’s not uncommon to see neighbors gifting (and re-gifting!) their zucchini squash to each other! Let’s learn some fun facts about zucchini.

Fun Zucchini Facts!

  • Did you know the longest zucchini was 8 feet, 3 inches long?! That’s about 2-3 feet taller than your parents!
  • You can eat the flower of the zucchini plant – in some countries it is considered a delicacy!
  • Small zucchinis have more flavor than large zucchinis.
  • Zucchini was brought to the United States by the Italians.

Now time for muffins!

Start by washing and shredding your zucchini with a cheese grater. Set zucchini shreds aside.

Next, mix all of your muffin ingredients in a large bowl. Gently stir in zucchini and chocolate chips.

Coat a muffin tin with cooking spray. Scoop muffin batter into the tin. Bake at 350 degrees for 20-25 minutes.

Test if the muffins are done with the toothpick test. Simply poke a toothpick in the center of a muffin and quickly take it out. You’ll know the muffins are ready when the toothpick comes out clean!

These muffins are amazing right out of the oven, or stored in the fridge/freezer for later use. Pack them in your lunch, eat them with milk for breakfast, or pair them with a fruit for a nutritious snack!

Enjoy!

Resources

  1. Guinness Book of World Records
  2. Fun Zucchini Facts

Orange You Glad it’s August? // Creamsicle Freezie

If you’ve been outside lately, you know it’s been warm! Nothing beats the heat quite like a cool, fruity drink. This recipe won’t disappoint, and you can make it all by yourself!

All you need are two simple ingredients – milk and frozen orange juice concentrate! You’ll want to let the orange juice concentrate sit out for a short time so it’s easier to mix with the milk.

Stir the frozen orange juice concentrate into your milk. Mix well, until it’s completely smooth.

Pour into two glasses. Serve with a side of fruit if desired.

Enjoy!

You Are What You Beet // Pink Risotto

When you visit the farmers’ market this month, you’ll likely see large bunches of beets with bright pink stalks and giant leaves! Beets are a great source of folate, potassium, fiber, and vitamin C.

Beets get their vibrant pink/red color from an antioxidant called “betalain.” Betalains help protect good cells in your body that keep you healthy! To learn more about beets, read this unbeetable post from last summer.

One of my favorite ways to eat beets is in risotto – a creamy, cheesy rice dish you’re sure to like. Because of the betalains in the beets, beet risotto turns a bright pink! How fun is that?

You’ll need a few simple ingredients to make this risotto. Brown rice, low-fat mozzarella cheese, bouillon cube, onion, beets, and chickpeas (optional).

  • Step 1: Even though the large stalks of beets are beautiful, all we need are the bulbs at the bottom. Cut the tops off and save to use in a different recipe.
  • Step 2: Peel the skin off the beets using a vegetable peeler.
  • Step 3: Slice and dice the beets into small cubes.
  • Step 4: Slice and dice onion into small pieces.
  • Step 5: In a large fry pan, cook the beets and onions over medium heat until they are soft and tender. Then add the rice.
  • Step 6: Slowly add water to the pan. You’ll add about 1/2 cup of water at a time. Stir the water, rice, and vegetables until the rice looks dry. Continue stirring and adding water until the rice is soft and tender (about 30-60 minutes).
  • Step 7: Add mozzarella and Parmesan cheese. Stir into risotto until the cheese is melted.
  • Step 8: Mix in chickpeas to the risotto mixture.

Now it’s time to enjoy your masterpiece!

Happy creating!

Harvest Schedule // Kid-Approved Rhubarb Muffins

Lots of farmers markets in Utah will be selling rhubarb around this time of year! Rhubarb is a funny-looking vegetable that looks like pink celery. The stalks can be eaten plain, but most people like them best when they are baked into desserts like pies, cakes, or muffins.

Here are a couple fun facts about rhubarb!

  • While the stalks are safe to eat, rhubarb leaves are actually poisonous
  • Darker stalks are more flavorful
  • Rhubarb is a great source of fiber, potassium, and vitamins A & K

You are most likely to find fresh rhubarb during May or June. Help your mom make a shopping list that includes all the ingredients you need to make these delicious rhubarb muffins!

Use our Harvest Schedule handout to finish up your shopping list. Find a few vegetables that will be available at the farmers market this week.

Want to learn more? Check out this post from last year!

References

Raving Radish Dip // The Fun Way to Eat Your Vegetables

It’s that time of year when radishes are popping out of the ground, just waiting to be eaten! Radishes are often thought of as spicy or bitter, but turning them into a yummy dip will help mellow out those flavors.

We only need three ingredients for this dip…garlic, radishes, and low-fat cream cheese.

First, cut the tops and bottoms off of the radishes.

Next, slice each radish into four pieces. You can do this by cutting a ‘t’ shape into each of the radishes.

Place the garlic and radishes into a food processor or blender.

Pulse the food processor on high until the radishes are in tiny pieces, as shown in the picture below.

Now, add the cream cheese to the food processor. Mix until smooth.

And just like that, you’ve got yourself some radish dip!

Try eating your radish dip with whole-wheat crackers and vegetables like cucumbers, carrots, or bell peppers!

Enjoy!

Cool & Sweet // Blueberry Smoothie Popsicles

There’s nothing that says “SUMMER IS HERE” like a good ‘ol popsicle. Wouldn’t you agree?

Popsicles, when made with healthy ingredients, can make for a great snack in the summertime. These Blueberry Smoothie Popsicles are a delicious way to eat your fruit and dairy. Learn more about fruits and dairy by clicking on their links!

Blueberry Smoothie Popsicles only need three ingredients: frozen blueberries, fresh (or frozen) pineapple, and your choice of low-fat milk. Never cut a pineapple before? No stress. Check out this tutorial to learn how.

Next, pour the milk into the blender and then add the fruit.

Blend on high until smooth.

Pour the smoothie into two 8 oz. plastic cups. You can also use paper cups and/or a popsicle mold for this step.

Place smoothie cups in the freezer on a flat surface (where they won’t tip over). When the smoothie is partially frozen, stick a wooden popsicle stick in the middle of the cups.

Once the smoothie is completely frozen (anywhere from 2-5 hours depending on your freezer temperature), remove the popsicle from the cup. You may need to cut a small slice in the plastic cup to help the popsicle ease out of its mold.

Most of all, make sure to enjoy your delicious frozen treat!

What other fruits would taste good in a fruit smoothie popsicle like this? Let us know what you think!

Happy creating!

Taste the Rainbow // Baked Hawaiian Chicken Kabobs

Who thinks the word “kabob” is a funny word? I know I do!

All it really means is that you cook your food on a skewer. Today we’re going to learn how to make Baked Hawaiian Chicken Kabobs. These are a great way to eat your veggies, fruits, and protein. Let’s learn how!

First, we need to make a sauce to give the kabobs a yummy Hawaiian flavor. This is called a “marinade.” We’ll need garlic, oil, low-sodium soy sauce, a little bit of brown sugar, ketchup, and crushed pineapple.

Mix all of the marinade ingredients together in a large bowl or liquid measuring cup.

Take 1 cup of the marinade and save it for later. Cut your chicken into bite-size pieces, about 1-2 inches big. Place the chicken pieces in a large zip-top bag with the rest of the marinade for 2 hours. Chicken provides a good source of protein to your meal. Read more about the benefits of protein here!

While the chicken is marinating, chop all of your fruits and veggies. You can use any combination of fruits and veggies that you like! I chose to use mushrooms, yellow bell peppers, purple onion, cherry tomatoes, and fresh pineapple. What will you choose?

Now comes the fun part! Layer the fruits, veggies, and chicken on a wooden skewer. Try making fun patterns with the different colored foods.

Place the kabobs on a baking sheet. Bake them in the oven for 13 minutes. Turn the kabobs to their other side and bake them for another 12 minutes.

Using the 1 cup of marinade (set aside at the beginning), lightly coat the rest of the kabobs with the sauce.

Turn the oven on broil and put the kabobs back in the oven for 2-3 minutes. Place the kabobs on a plate and serve them with some whole-grain brown rice. Enjoy!

Happy creating!!