Healthy Lifestyles

Eat the Rainbow

Welcome back to school, Eagles! Let's start the school year right by “eating the rainbow” EVERY day. This means to include fruits and vegetables that include ALL colors of the rainbow (red, orange, yellow, green, blue, indigo, and violet). Each week this month, we will focus on a different colorful fruit and vegetable and learn yummy recipes! 

Week 1: Apples & Avocado

Apples are high in vitamin C and fiber. Avocados are very high in “good” fats and fiber too. Apples and avocados will help your brain, heart, and tummy be healthy for a very long time!


Apple “Sandwiches”

Ingredients

1 medium apple

2 tablespoons peanut butter

1 tablespoon raisins


Directions

Wash hands with soap and water.

Cut apple in half from the stem down and lay each half cut-side down on a cutting board. Slice each half into 6 half-round slices and cut out the core.

Spread 1/2 teaspoon peanut butter on one side of each apple slice.

Put 4 to 6 raisins on top of the peanut butter on one apple slice. Top with another apple slice, peanut butter side down. Squeeze gently.

Continue with remaining apple slices.

Notes

Sprinkle the peanut butter with grated carrot, chopped nuts, seeds or granola instead of, or along with, the raisins.

Try other nut or seed butters, such as almond, hazelnut or sunflower seed.

Use other dried fruit pieces, such as cherries or cranberries.


Source: Oregon State University Cooperative Extension Service


Avocado Pita Pocket


Ingredients

1 ripe, fresh avocado, halved, pitted, peeled and diced

2 whole grain pita bread pockets, cut in half

1/4 cup canned chickpeas, rinsed and drained

2 tablespoons crumbled Cotija or Feta cheese

salt and pepper, to taste


Directions

Fill pita pocket half with avocado, chickpeas and cheese, dividing evenly. Heat in microwave for 15 to 20 seconds if desired. Season to taste with salt and pepper.


For more information, visit: https://loveonetoday.com/

Week 2: Bananas & Bell peppers

Bananas are rich in potassium and fiber. When mixed with cocoa they make for a super yummy heart-healthy snack! Bell peppers are high in fiber, vitamin A, and C, which help our eyes and our immune systems fight off disease. 


Banana Cocoa Yogurt Pops

Ingredients

1 cup low-fat vanilla yogurt

1 medium banana

2 teaspoons cocoa powder

1 ice cube tray (or paper cups)


Directions

Mash banana with a fork.

Mix banana and yogurt well.

Stir in cocoa powder.

Divide into 4 small paper cups (or 8 mini muffin cups) and place in popsicle sticks (or cut paper straws).

Freeze.

Enjoy as a frozen treat!


Source: USDA Center for Nutrition Policy and Promotion https://www.myplate.gov/recipes/myplate-cnpp/banana-cocoa-yogurt-pops


Easy Stuffed Bell Pepper Skillet


Ingredients

1 1/2 cups rice (uncooked) (sub 2 cups cauliflower rice)

1 pound ground beef or turkey

4 cups sliced bell peppers (cored discarded; about 4 peppers)

1 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon dried oregano

1/2 teaspoon salt

15 ounces crushed tomatoes

Shredded mozzarella and basil (optional)


Directions

Prepare the rice (or cauliflower rice) according to package directions.

Meanwhile, warm a large skillet over medium heat. Add the beef, breaking up with a wooden spoon, the peppers, and spices. Cook for about 5 minutes.

Add the tomatoes. Cover and cook for about 15 minutes.

Remove lid, stir, and cook for an additional 5 minutes.

Serve over rice topped with cheese and basil, if desired.


For more info: https://www.fromvalerieskitchen.com/stuffed-pepper-skillet/

Week 3: Celery and Carrots

Celery is very high in fiber and potassium and very low in calories, making it a great “always” snack to help your heart and stomach work much better. Carrots are high in Vitamin A which helps our eyes stay healthy. They are an “always” snack and come in a variety of colors--orange, yellow, purple, or red/pink. Both celery and carrots help prevent diseases like diabetes, hypertension, and obesity. 


Hiding Rabbits


Ingredients

2 celery stalks (each piece cut in half lengthwise)

4 small cauliflower florets (cut in half)

2 tablespoons favorite nut butter or cream cheese


Directions

Wash hands with soap and water.

Place one piece of celery in center of plate with the center facing up.

Use a butter knife to spread nut butter or cream cheese on top edges.

Place second piece of celery on top, forming a log. Cut log in half.

Repeat steps 1-3 with remaining 2 pieces of celery.

Place cauliflower florets on ends of each log, securing with remaining nut butter or cream cheese.


Notes

Adults: If this recipe is being prepared by children, use a sharp knife to cut off the ends of celery, cut each celery stalk in half, and cut the cauliflower floret in half.

Source:

Eagle Adventure Recipes Chickasaw Nation Get Fresh! Nutrition Education Program


Sensational Six-Layer Dinner


Ingredients

2 potatoes (medium, sliced)

2 cups carrot (sliced)

1/4 teaspoon black pepper

1/2 cup onion (sliced)

1 pound ground beef, 90% lean (browned and drained)

1 1/2 cups green beans

1 can tomato soup, low-sodium


Directions

Wash hands with soap and water.

Lightly oil or spray 9x13 baking dish with cooking spray.

Layer ingredients in order given. Cover.

Bake at 350 °F for 45 minutes or until potatoes are tender and thoroughly heated.

Uncover and bake 15 more minutes.

Notes

Can use peas or corn instead of green beans and favorite cream soup instead of tomato soup.

Source: One Dish Meals University of Wisconsin Cooperative Extension Service


Week 4: Dinosaur Kale & Dragon Fruit

Kale is a cousin of cabbage and is rich in fiber and Vitamins A, C, K, potassium, and calcium. One serving of kale packs an impressive punch to help our bodies prevent diseases like obesity, high cholesterol, diabetes, and high blood pressure. Dragon Fruit, found in tropical climates, is high in fiber and Vitamin C. You can choose to eat it alone but it’s super tasty mixed with other tropical fruits like bananas and mango!


Dinosaur Kale Chips


Ingredients

1 large bunch Dinosaur (lacinato) kale

1 tablespoon extra virgin olive oil

1/4 teaspoon salt, or to taste


Instructions

Arrange oven racks to evenly space them in the upper and lower third of the oven. Preheat the oven to 325’F.

Remove and discard thick ribs and stems of kale. Tear or chop into bite-size pieces. Rinse and spin dry in a salad spinner.

Toss kale with oil and salt using clean hands. Spread out evenly onto two large, rimmed baking sheets. 

Bake, turning once halfway through, until crispy, about 18 minutes. Season with additional salt if desired.

Notes

One bunch of kale yields about 8 cups leaves with the ribs removed and torn.

Cooked kale chips can be stored in an airtight container at room temperature up to 3 days. Note that chips that were not completely crispy will become even less so if stored this way.  


Source: https://www.healthyseasonalrecipes.com/lacinato-kale-chips/



Dragon Fruit Smoothie


Ingredients

1 cup dragon fruit cubed and frozen

1 cup mango cubed and frozen

2 bananas cut into quarters and frozen

3/4 cup almond milk or sub coconut

2 tablespoons lime juice

1/2 scoop whey protein powder* (optional) can sub plant-based protein powder

2-4 ice cubes depending on how thick an icy you'd like it!


Instructions

Add frozen fruit, milk, lime juice and protein powder to a blender, and process until very smooth.

Add more almond milk as necessary to thin to desired texture.