Gaucamole Ole'

Ole' is a spanish word used to applaud or cheer for something; so this week we are cheering for Avocados.  This bumpy, green-skinned, wonder fruit has roughly 20 vitamins and minerals per serving.  Not only that, it is loaded with Vitamin E and HEALTHY FAT! 

Story Time:
On a dark and stormy night. . . . I wandered into the kitchen, turned the lights on, and I saw two avocados sleeping on the counter.  They were perfect, not too squishy, not too firm.  Just as I was about to pry them open, Mom saved the day.  She got a knife, cut around it lengthwise, and twisted the two halves apart.  Then, it was like magic, she put the knife right in the middle of the gigantic seed and turned it just slightly.  Out came the pit.  She amazes me sometimes.  


Then it was my turn.  I scooped out the beautiful green insides and placed them in a bowl. (If there were any brown mushy spots I threw away those parts. Only the best for this avocado celebration).  

• I mashed the avocado with a fork to show it who was boss.  Then it was time to dress it up.  
• I diced (cut up into small pieces) a few tomatoes and tossed them in,  
• I sprinkled a little salt (just a bit, you can always add more) and pepper,  
• I added the juice of one lime (or lemon),
• Then I did the monster mash.  Next time I might add cilantro, red or white onions, black beans, or even jalapeños!

Before I knew it I had created a green machine of Vitamin E, Healthy Fats, and anti-oxidants.  Healthy never tasted so good. 

I put it on the table with a bag of tortilla chips for my family and I to enjoy. 

"Now who's your hero?" I was tempted to ask, but I already knew!

Avocado Ice Cream next up on my list!!!

Sweet Potato Frites

Sweet Potatoes are just that - SWEET, like the word used to describe something AWESOME!!

These are potatoes, but not to be confused with white potatoes.  They are not even in the same family.  They are both root vegetables, but sweet potatoes offer many things the regular potato does not.

Like we talked about in class, just one cup of this amazing vegetable gives you:

• over 10 vitamins and minerals
• a powerhouse punch of antioxidants (remember those little soldiers that fight against polluted oxygen molecules)
• a good dose of carotenoids (the funny name that sounds like a carrot feeling annoyed - the pigment or color in all yellow, red, or orange fruits and veggies).  

Christopher Columbus enjoyed the sweet potato so much that he brought some back to Spain from his voyage to North America in 1492.  This veggie has many friends and I hope you'll be one of them!!!

Story Time.........

Once there was a girl who loved sweet potatoes (orange, purple, or yellow).

One day she bought a few at the store, took them home, gave them a good wash to get the dirt off, and then cut them in long strips (or circles, or squares, or whatever shape you like).

She left the skin on for all that great fiber.

She spread them out on a pan (line it with tin foil if you like easier clean-up) drizzled delicious olive oil (like a light rainy day, not a rain storm) and sprinkled salt and pepper (or whatever other seasonings you like - divide up the pan and try a few flavors on each section).

She turned on her oven to 425 degrees.
She turned on the light to watch the magic happen.
She waited and waited and waited (15-20 minutes).

Let them cool, and then dig in.

That night she dreamt of antioxidants, those powerful little soldiers that wait, ready to purify the oxygen we breathe, one molecule at a time.

                                              The End.

Your Turn:  How do you like to eat Sweet Potatoes?

Serendipitous Spinach

Serendipity is a great word that means a "happy accident" or "pleasant surprise".  That's just what we learned this week about our Superhero friend Manganese.  This amazing mineral is like a friend you never knew you had.  Even though it's a Trace Mineral (which means we only need a small amount) it packs a mighty healthy punch by helping everything from regulating blood sugar, strengthening bones and supporting cartilage.  It also helps other nutrients to do their job like biotin, thiamine, and choline, just to mention a few (all magnificent minerals  and vitamins we will learn about soon).

Spinach Omelet

Spinach is one of the greatest ways to get your Manganese (as well as 22 other vitamins and minerals).   Just one cup of this magic green food has 85% of your daily need for Manganese.  So dig in, whether it's chopped up in an omelet, blended in a smoothie, or tossed in a salad, your body and brain will thank you.

Try making this simple spinach salad for personal snack time or for your family to enjoy.

Spinach Berry Salad

Story Time:

Once upon a time I made a salad with no rules!!

I put a - handful of spinach,  a sprinkle of my favorite fresh berries (any kind you like), a few crumbles of feta cheese (or your favorite kind), and a few walnuts (peanuts and almonds are great too).

Then I used the same berries, another handful, mashed them with a fork until they got juicy, added a squeeze of lemon juice, a dash of sugar, and some olive oil.  I mixed it all together and gave it a taste.  (Add a bit more of this or that depending on your taste - remember your taste buds are boss).

I poured on the dressing (after I gave myself a high five for making my own salad dressing - seriously cool) and took a big bite of my serendipitous spinach berry salad.

I am awesome, I thought!!!

THE END

Yes, yes you are.  Congratulations on making your own powerhouse salad and dressing.  Now make another one for your family!

Your Turn:  What are some other ways that your family enjoys eating spinach?

Greek Yogurt Dip - Tzatziki

Seriously, Cucumbers have an amazing history.  They have traveled the world for centuries, first being discovered in the Himalayan mountains in India.  Later, the Greeks and Romans got excited about them and passed them along to a few European countries (with the help of a few bees and their pollinating power).  By the mid-16th century the cucumber had made its way to America.

Just 1 cup (big handful) contains more than 8 vitamins and minerals including Vitamin K, Vitamin C, Magnesium, Potassium, and many more we will learn about later this year.  So dig in, don't hold back. 

Enjoy cucumbers diced (cut small) in a salad, sprinkled on a sandwich, toss a handful in your favorite salsa, or try this fantastically easy Greek Yogurt Dip.  

Story Time:

Once upon a time I had 2 medium size (or 3 small) cucumbers (and I knew how good they were for me because I remembered everything from class) I cut the tips off each end and then cut them lengthwise, just like they are in this picture.  

I used a spoon to scrape out the seeds (I saved them to flavor some water or lemonade, it was delicious :)

I laughed because now it looked like a big long boat, then I cut them into bite-size pieces.  Because they were still a little wet, I covered them with a paper towel and dried them off.  

I measured 3 cups of Plain Greek Yogurt (because it is thick and has lots of protein for my muscles) into a blender, then I dumped the cucumbers into the yogurt and added a few more things:

• 1/4 Tablespoon of salt (add more later if you like)
• All the juice from one Lemon
• 1 clove of garlic (cut really small)

This story doesn't include other ingredients some people use for this recipe: like Dill (the herb in the middle on the top row), Mint (the last row on the left), Parsley (next to mint) Olive oil, or Pepper.  

YOUR taste buds are THE BOSS, add any of these that sound good to you.

I finally put the lid on the blender and watched all the yogurt turn a beautiful cucumber green!  I turned off the blender, poured some dip in a bowl and had myself a little party.  I even shared some with my family on our dinner salad.  Now who is the SuperHero!

THE END

Your turn:  How do you like to eat cucumbers?

Potato Mash

Not only is this a fun recipe to make but it is also the easiest.  Red Potatoes are arguably the most nutritious of the spunky spud family because of their gorgeous color.  The skin of the potato is filled with vitamins and minerals and FIBER, our super-hero this week.  You can eat any of following fiber friends we met in class (Apples, Raspberries, Carrots, Beans) but try this recipe to wow your friends and family!!

What you Need:

8 red potatoes

1/2 cup milk

1/4 cup butter

Sour cream 

StoryTime:

Once upon a time I put 8 potatoes in a pot of boiling water (very carefully). 

I let them cook for 20 minutes or until a fork could be inserted in the middle.  

I had an adult help me drain the water out of the pot and left the potatoes in.

I mashed them with whatever I wanted (fork, spoon, etc)

I added the milk, butter, and a little sour cream.  

I mixed all this together and found I had created a delightful healthy dinner entree (a fun 

                                                             word used to mean the main or biggest part of a meal).  

I skipped and danced around the room in delight as I added a dash of Salt and Pepper.

YOU GO LITTLE CHEF!!! 

You just created something that will give your body Potassium, calcium, phosphorus, magnesium, iron, zinc, copper, and manganese, just to name a few!

Squashity Squash

Hi Kids, it was so fun this week to talk about the amazing and colorful squash family.  This plant has been providing life-saving nutrients (like our SuperHero friends, Vitamin A and Potassium) for centuries!  It even helps strengthen our cells against those crazy germs some of you acted out in class.

Weekly challenge: 1 serving (1 cup, about the size of a handful) of any kind of squash.

Get ready, because once eaten, over 13 vitamins and minerals are ready to work their magic towards getting you closer to our YogaMeDo goal of a Happy Body and Happy Mind.

My favorite way to eat squash is to Squashity Squash it into soup or roast it up right!!

Roast Squash

1.  Have an adult help you cut up a butternut squash into 1-inch cubes ( you can get your ruler out and measure if you want to add a little fun ).  
                                             Hint:  You can buy it pre-cut in the grocery store if you need to save time.

2.  Put some tin foil on a large baking pan and throw on the squash.  This makes clean-up super easy!

3.  Pour Olive Oil over the squash (a few tablespoons) until each piece is lightly covered.  Sprinkle with Salt and Pepper or other spices that you might like.  Get your hands messy and mix all the chunks of squash so the flavor sticks to each piece.  

4.  Set the temperature on your oven to 400 degrees and bake for 20 minutes.  
                                             Hint: Squash are done when you can easily poke them with a fork.  
                                                       Be careful not to burn yourself! 

STOP, DROP, and EAT!!!  (once they have cooled down of course)

Mouth-watteringly delicious as they are, you can also puree (big word for blend) them into soup by doing the following:

Butternut Roasted Squash Soup

1.  Fill blender 3/4 full with the cooked squash. 

2.  Add a can of chicken stock (funny word for the flavorful liquid left when vegetables and chicken are cooked).  
                                              Hint: If you are vegetarian, just add water.

3.  Add a little (maybe 1/2 cup to 1 cup) half-n-half (it's like thicker milk that helps to make the soup creamy and delicious).  

                                              Hint: Lactose intolerant?  Try almond milk.

4.  Put the lid on your blender and turn it on.  Watch the beautiful colors (carotenoids) all mix together to create this amazing soup.  

Simple recipes but bursting with flavor.  Hope you Enjoy!

NOW IT's YOUR TURN.

What are your favorite ways to eat squash?  

Salad Boat

I am convinced that romaine lettuce was created just for this recipe, and maybe the Caesar Salad came after!
Regardless, this lettuce is the perfect shape for what we love to make and eat at YogaMeDo, the Salad Boat.

This crunchy delight has 50% of your daily needs for Vitamins A, K, and C, not to mention the 16 other essential nutrients.  Amazing to think all this goodness can fit inside one serving of Romaine lettuce!

How to Prepare:
1.  Just pick your favorite vegetables and dice them up.  Carrots, bell peppers, scallions, edamame, beans, peas, corn, and whatever other bite size wonders you have on-hand will do.  Once they are diced into small pieces put them in little bowls with a spoon for serving.
2.  Peel the leaves of the Romaine lettuce head one at a time from the core.  Wash and pat dry, careful not to break the stem (no one wants a leaky boat).
3.  Begin filling the inside cavity of the Romaine leaf with your diced veggies and more.
4.  Once the boat is full, drizzle some of your favorite dressing on top.

Here comes the best part, turn the boat towards either end and take a big bite, and then another, and another! 
Don't worry there are plenty of leaves for everyone!