Do you know what it means to be a superstar? It means you’re exceptional!
The difference between GOOD and EXCEPTIONAL is usually small. Superstars remember to do the little things that make a difference in the long run. We can have exceptional health when we choose to make simple, healthy choices every day.
Follow these 5 easy tips to build your own superstar meals!
Tip #1 – Hydrate with nutritious, low-sugar beverages
Make water your main beverage! Drink water with meals and snacks to stay hydrated. Low-fat, plain milks are another great option for a satisfying drink! Every once in awhile, sugary drinks like juice or soda are ok to drink. Make sure your juices are made from 100% fruit.
Fat is an important nutrient for kids! It helps you grow strong and smart. Fat also helps the body absorb important vitamins like A, D, E, and K. The trick is to choose the healthiest kinds of fats. Try avocados, olives, and peanut butter!
On Monday, we talked a lot about how to create a healthy snack that will keep you full and satisfied. Today we are going to show you how to make some delicious and easy treats that can act as a satisfying snack at any time of day!
All you need is peanut butter, honey, and some whole-grain cereal. We used multi-grain oat cereal!
First, place peanut butter and honey in a microwave-safe bowl or measuring cup. Place the cereal in a large mixing bowl.
Microwave on high for one-minute. Remove and stir until well-combined. Return the bowl to the microwave for another 30-45 seconds. The peanut butter and honey mixture should be smooth and creamy.
Pour the peanut butter and honey mixture over the cereal. Stir until all of the cereal is well-coated with the mixture.
Drop spoonfuls of the cereal mixture onto parchment paper. Let the drops sit and harden for at least 30 minutes, or until firm.
Store the treats in the fridge for 3-5 days or in the freezer for 1-2 months! Pack these in sack lunches or keep on hand for hungry bellies in need of a snack after playing outside in the sunshine. Enjoy!
Having a good breakfast is the best way to fuel your fun for the 4th of July! These slices of Patriotic Toast provide you with whole-grains, protein, and fruit. Let’s get started!
Start with a few basic ingredients – bread, peanut butter, blueberries, bananas, and strawberries.
Slice the strawberries into small strips. Follow the steps above for easy slicing!
Step 1: Wash the berries.
Step 2: Slice the tops off the berries.
Step 3: Slice the strawberries in half.
Step 4: Lay the strawberry halves face down. Thinly slice the strawberries into small strips.
Slice the bananas in the same way you sliced the strawberries.
Step 1: Start with 1/2 banana.
Step 2: Slice in half.
Step 3: Lay each half face down and thinly slice the bananas into small strips.
Now you’re ready to build your very own patriotic toast!
Spread 1 tbsp. of peanut butter on toasted whole-wheat bread.
Top your peanut butter toast with fruit in the shape of a flag. Start with the blueberries, creating a small square in the top left-hand corner. Next add red and white stripes by alternating strawberry and banana slices. Enjoy!
Mother’s Day is just around the corner! How will you show your mom you love her?
My mom loves hand-drawn pictures, notes, and breakfast in bed. Think about making these Fluffy Wheat Pancakes for your mom this Sunday!
Pancake breakfasts can include many food groups from MyPlate. How many food groups can you spot in this breakfast? (Hint: These pancakes are topped with low-fat yogurt, peanut butter, strawberries, and a drizzle of honey).
Topping pancakes with good sources of protein, like low-fat yogurt and peanut butter, will help you stay full until lunchtime. Add some fruit to satisfy your sweet tooth and give some color to your plate!
I chose strawberries for Mother’s Day so I could turn my berries into hearts. Cut a small ‘V’ shape in the top of the berry before you slice to create a heart shape. Watch the video below to see how:
Time for a recipe that you can eat as a side dish or as the main meal. As mentioned in the last post – quinoa is a complete protein. All the amino acids (what protein is made of) that your body needs are found in quinoa. Cool!
This recipe is full of flavor! To make this recipe you’ll need: rinsed quinoa, salsa, black beans, corn, cumin and water.
To get started, combine corn and black beans in a pan and place over medium heat. Once the corn is tender, add the quinoa and cumin. Stir constantly for about 3 minutes. Next, add the salsa and water – mix together.
Cover the pan and leave for about 15 minutes or until the quinoa has absorbed the water. If the quinoa isn’t all the way cooked once the initial water has been absorbed, add more water and let it cook for a few more minutes. Quinoa should be soft and fluffy.
The finished product will surely bring a smile to your face!
You may have heard of quinoa but have you ever given it a taste? If not, hopefully after reading this blog post you’ll want to go find some quinoa to try!
Quinoa has become rather popular over the last 5-10 years in the United States but its actually been around for centuries! Quinoa originates from high up in the Andes Mountains (in South America) and is typically harvested at the end of March.
The Incas used to considered quinoa to be sacred and referred to it as the chisaya mama (meaning mother of all grains). The actual botanical name for quinoa is Chenopodeum which translates to goose foot. Quinoa got this name because the leaves of the plant it grows on kind of looks like a goose foot.
You might hear quinoa called a super food, this is because it is packed with nutrients! Quinoa is also a complete protein, which means doesn’t need to be paired with another protein in order to provide your body with all the protein it needs. The list below reviews some of the main nutrients found in quinoa:
Fiber: good for digestion and helps you feel full longer
Iron: transports oxygen in the body
Potassium: important for proper nerve and muscle function
Magnesium: needed for metabolism (breakdown of food)
Vitamin E: an antioxidant (protects cells from damage)
Basically, your body will be happy when you eat quinoa!
Quinoa is good in many dishes and some people like to eat it by itself. Just make sure that you rinse your quinoa before cooking it! Otherwise it will taste bitter and not many people like bitter tasting foods.
Here’s some ideas on how to incorporate quinoa into your diet:
Add it to a salad
Put some in a burrito (like you would with rice)
Add some fruit and eat it for breakfast
Use it in a casserole
Bake with it – cookies, breakfast bar, etc
Add your favorite spice/herb to make it a side dish
Add it to your favorite soup
Quinoa grows on stalks that can be three to nine feet tall! There are over 120 types of quinoa but the main types you’ll find at the store are: white quinoa, red quinoa, black quinoa, and sometimes a mixture of all three.
Information for this post came from medlineplus.gov and wholegrainscouncil.org