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?