INTRODUCTION
5
BREAKFAST
DESSERTS
51
7
No-Bake Energy Bars – Sandra Meister, CNP Nutrition Manager
52
Oatmeal Banana Breakfast Cookies – Caleb & Abdiel Jimenez, IDEA Rio Vista students
9
(N)ice Cream
53
Easy Veggie Egg Bake
10
Mixed Fruit Parfait
55
Pumpkin Parfait – Daniela Villareal, CNP Culinary Supervisor
13
Healthy Cookie Dough Dip – Tiffany & son Larry Austin, 3rd grader at IDEA Mays
57
Egg & Ham Cups – Jorge Gonzalez, IDEA Chef
15
Peach Crumble
59
Cocoa Banana Overnight Oats – Fernando Aguilar, Managing Director, Child Nutrition Program 17
SPECIAL SECTIONS
61
19
My Plate
62
Root Vegetable Gratin
21
Pantry Staples – Keely Hawkins, PHD, CNP Nutrition Director
64
Farm Fiesta Salad – Rocio Hernandez, Farmer at IDEA Quest
23
Growing Herbs at Home – Hernan Colmenero, CNP Farm Manager
66
Green Chile Pesto with Roasted Chayote Squash – IDEA Pflugerville HKH Team
24
Fueling for an Active Lifestyle (and/or Hydration) – Eren Kirksey, Athletic Director
68
Coleslaw – IDEA Child Nutrition Program
25
Eating for Whole Health – J. Denise Smasal, Manager of Student Advocacy
70
Kale Chips – Monica Jackson, IDEA Southern Louisiana RDO
25
Spicy Black Beans
29
Ginger Carrots – IDEA Child Nutrition Program
30
Carrot Raisin Salad – IDEA Los Encinos Child Nutrition Program
30
SIDE DISHES
ENTRÉES
33
Vegetarian Tostada – Hernan Colmenero, CNP Farm Manager
35
Sausage and Veggie Pasta Bake – Irma Munoz, Chief Operating Officer
37
Buffalo Chicken Stuffed Sweet Potatoes – Megan Heron, Director of Health and Wellness
39
Spinach & Strawberry Salad with Feta Cheese- Jorge Gonzalez, IDEA Chef
41
Beef & Bean Chili
43
Spaghetti with Meat Sauce
45
Crispy Baked Barbecue Chicken Wings
47
Caldo de Pollo – The Aguilar Family: Fernando Aguilar, Managing Director of The Child Nutrition Program & Cristina Aguilar, Regional Director of Health Services
49
IN 2014, IDEA LAUNCHED OUR HEALTHY KIDS HERE PROGRAM TO FOCUS EFFORTS ON THE HEALTH AND WELLNESS OF OUR STUDENTS.
SNACKS + STARTERS
INTRODUCTION
This work is led by staff members from our Child Nutrition Program, Health Services, Program Innovation and Student Advocacy teams. Our goal is to become the healthiest school district in America by focusing in three areas: food, fitness, forever. Food: increase student access to healthy and nutritious foods Fitness: provides a healthy and active lifestyle for our students Forever: educating our IDEA Team & Family on health, wellness and nutrition We hope our IDEA Team & Family will use this book to create memories in the kitchen and at the dining room table. Enclosed you’ll find a collection of recipes submitted by IDEA students, parents, and staff. Many of these meals are also served in our school cafeterias! We are committed to providing our scholars with nutritious meals at school and our hope is that you enjoy testing some of these recipes at home! Sincerely, IRMA MUÑOZ Chief Operating Officer
5
PUMPKIN SPICE PARFAIT Page 13
EGG & HAM CUPS Page 15
BREAKFAST
A healthy breakfast is an important way to start the day; research shows breakfast eaters tend to have better attendance, decreased tardiness, and less hunger-induced stomach aches in the morning. Get the nutrition you need to start your day with these breakfast ideas.
Submitted by: Caleb and Abdiel Jimenez, IDEA Rio Vista Academy Students SERVINGS: 6
NUTRITION PER SERVING
PREP TIME: 5 minutes
Calories
94
COOK TIME : 15 minutes
Fat
3g
INGREDIENTS:
Saturated Fat
0.3g
Cholesterol
0mg
• 2 large bananas, very ripe
Sodium
0mg
• 1 cup old fashioned oats
Carbohydrates
14.5g
• 1/3 cup walnuts
Sugars
• 1/3 cup dark chocolate chips
Fiber Protein
3.2g 2.1g 2.8g
INSTRUCTIONS: 1. Preheat oven to 350˚F and line a baking sheet with parchment paper
BREAKFAST DESSERTS
OATMEAL BANANA BREAKFAST COOKIES
2. Grind the oats in a food processor or mixer for 1-2 second bursts until they are the desired texture. Do not grind too fine or the cookies will not hold together when baking. 3. Peel bananas, place them in a bowl and mash them. 4. Add oats and chocolate chips into bowl and mix.
FUN FACT Dark chocolate contains antioxidants that help promote healthy blood flow and decrease blood pressure.
5. Spoon cookies onto the baking sheet and mold with your fingers. The batter should make 12 cookies. 6. Bake until golden brown (about 15 minutes).
9
EASY VEGGIE EGG BAKE
NUTRITION PER SERVING Calories
INGREDIENTS: • • • • • • • • •
12 large eggs 1 small yellow or white onion, diced 1 bell pepper, diced 1 cup cherry tomatoes (or 2 large tomatoes, chopped) 2 cups kale, roughly chopped 1/2 cup crumbled cheese, like feta 1 cup milk (cow’s milk or almond milk, as desired) Salt & pepper, to taste Olive oil or butter
INSTRUCTIONS: 1. Preheat over to 400o F.
Fat Saturated Fat
110 6.6g 2.6g
Cholesterol
193mg
Sodium
155mg
Carbohydrates
4.7g
Sugars
2.9g
Fiber
0.6g
Protein
8.5g
SERVINGS: 12 PREP TIME: 10 minutes COOK TIME : 50 minutes
2. Grease a large casserole pan with oil or butter. 3. In a pan, add oil or butter, and heat on medium-high heat. Add in onion and cook until see-through, about 3 minutes. 4. Add in bell pepper and cook for 1 more minute. Turn off heat and set aside. 5. In a large mixing bowl, crack eggs and whisk well. 6. Add in milk and stir until completely mixed. 7. Add in cooked onion and bell peppers, tomatoes, kale, cheese and salt and pepper. Stir to combine. 8. Add mixture to casserole pan and bake for 30 minutes or until cooked all the way through. 9. Let stand for 10 minutes before cutting into 12 servings.
BREAKFAST 11
Submitted by: Daniela Villareal, CNP Culinary Supervisor
SERVINGS: 6 PREP TIME: 10 minutes COOK TIME : N/A
DANIELA VILLARREAL CNP Culinary Supervisor
INGREDIENTS:
NUTRITION PER SERVING
• 2 cups Non-fat, vanilla yogurt
Calories
270
• 2 cups Non-fat, plain Greek yogurt
Fat
6.2g
• 1.5 cups low sugar granola (cinnamon or plain)
Saturated Fat
• 1- 29 oz. canned pumpkin
Cholesterol
4.9mg
• 1.5 cup almond milk
Sodium
175mg
• 1 teaspoon ground cinnamon
Carbohydrates
34.6g
• 1/4 teaspoon ground ginger
Sugars
23.9g
• 3 tablespoons brown sugar
Fiber
• 1/3 cup pepitas (shelled, roasted pumpkin seeds)
Protein
1.4g
4.2g 12.8 g
BREAKFAST
PUMPKIN SPICE PARFAIT
INSTRUCTIONS: 1. In a large bowl, mix canned pumpkin, almond milk, brown sugar, ginger, and cinnamon. Stir together until fully mixed. 2. In a separate bowl, mix equal parts Greek yogurt and vanilla yogurt. Stir until completely mixed. 3. In a separate bowl, mix granola and pepitas to make the topping. 4. In a large cup, layer the pumpkin mixture and yogurt: 5. Bottom layer: 1/4 cup pumpkin mixture 6. Middle layer: 1/2 cup yogurt 7. Top layer: 1/4 cup pumpkin mixture 8. Top with 2/3 cup of crunchy granola mix and enjoy! Note: Parfaits will keep in the fridge, covered, for 2-3 days.
13
Submitted by: Jorge Gonzalez, IDEA Chef
INGREDIENTS: • Cooking spray (butter or olive oil)
• 1/2 cup of shredded cheddar cheese
• 12 Eggs • 6 pieces of Ham, cut in half INSTRUCTIONS:
JORGE GONZALEZ IDEA Chef
1. Preheat the oven to 400o F. 2. Coat a 12-cup muffin tin with cooking spray. 3. Press ham into each muffin well, creating a cup for the egg to sit in. 4. Divide the cheese evenly among the cups. 5. Crack an egg into each cup, then season with salt and pepper to taste. 6. Bake for 13-15 minutes or until yolks are at desired level of doneness.
BREAKFAST
EGG & HAM CUPS
NUTRITION PER SERVING Calories Fat Saturated Fat
270 6g 5g
Cholesterol
4.5mg
Sodium
50mg
Carbohydrates
43g
Sugars
32g
Fiber
0g
Protein
12g
SERVINGS: 12 PREP TIME: 10 minutes COOK TIME : 13 minutes
15
DID YOU KNOW? Oats are an excellent source of carbohydrates and fiber! They help lower cholesterol and blood sugar levels, and promote gut health. They also contain more protein than most other grains and are loaded with vitamins, minerals, and antioxidants that your body needs to keep cells healthy.
Submitted by: Fernando Aguilar, Managing Director, Child Nutrition Program
SERVINGS: 4
NUTRITION PER SERVING
PREP TIME: 5 minutes
Calories
COOK TIME : Refrigerator, overnight
Fat
INGREDIENTS:
Cholesterol
4.5mg
Sodium
50mg
• 2 cups rolled oats • 1 ½ cups almond milk (or cow’s milk) • 1/2 cup plain yogurt • 1 banana, mashed or sliced • 2 tablespoons cocoa powder, dry, unsweetened
Saturated Fat
270 6g 5g
Carbohydrates
43g
Sugars
32g
Fiber
0g
Protein
12g
• 1 tablespoon honey
BREAKFAST
COCOA BANANA OVERNIGHT OATS
INSTRUCTIONS: 1. In a large bowl, mix all ingredients together. 2. Place bowl in the fridge, preferably overnight or for at least 2 hours. 3. Scoop desired amount of oats, about 1 cup, into a bowl and enjoy! Oats can be eaten cold or heated in the microwave for 30-60 seconds. Note: Oats can be kept in the fridge covered for 2-3 days. Overnight oats can be enjoyed for breakfast and for an energizing mid-day snack!
17
FARM FIESTA SALAD Page 23
Vegetables offer a unique combination of nutrition from Vitamin A to zinc. Have your children help wash, peel, and slice vegetables. Be careful with a knife! If they help prepare the dish, they are more likely to eat it.
SNACKS + STARTERS
SIDE DISHES
19
FUN FACT Potatoes, parsnips, carrots and sweet potatoes are called root vegetables because the parts we eat grow underneath the soil! They help the plant get water and nutrients to grow which makes them energy powerhouses for us. They are a big source of carbohydrates and help energize us throughout the day.
SERVINGS: 8 PREP TIME: 30 minutes COOK TIME : 55-60 minutes INGREDIENTS: • • • • • • • • •
2 medium sweet potatoes, washed and cubed 1 large white potato, washed and cubed 1 small butternut squash, peeled and cubed 3 large parsnips, peeled and cubed 1 teaspoon salt 1/2 teaspoon black pepper 1 teaspoon fresh thyme, chopped 1 cup heavy cream 1 ¼ cup cheese, shredded (recommended: gruyere; parmesan also works) • 1/2 cup panko breadcrumbs
NUTRITION PER SERVING Calories
300
Fat
17g
Saturated Fat
10g
Cholesterol Sodium Carbohydrates
58mg 460mg 29g
Sugars
5g
Fiber
5g
Protein
7g
SIDE DISHES
ROOT VEGETABLE GRATIN
INSTRUCTIONS: 1. Preheat oven to 400˚F. 2. Put all vegetables, salt, pepper, and thyme into a large bowl and mix until all vegetables are evenly seasoned. 3. Pour mixture into a greased baking pan. Pour in heavy cream and mix. Bake for 30 minutes, stirring halfway through. 4. Carefully remove baking pan from the oven and add 1 cup of the shredded cheese. Mix so that the cheese is dispersed throughout. Bake for another 15 minutes. 5. Carefully remove baking pan again. Sprinkle remaining cheese and panko breadcrumbs over the top of the dish. Then bake for another 10-15 minutes.
21
Submitted by: Rocio Hernandez, CNP Farmer at IDEA Quest
SERVINGS: 4
Calories
COOK TIME : 0 minutes
Fat
1g
Saturated Fat
0g
INGREDIENTS: • 1 head of lettuce • 1 cucumber, washed and sliced into ¼-inch pieces • 2 mangoes, peeled and diced • 1/2 jicama, peeled and diced ROCIO HERNANDEZ CNP Farmer at IDEA Quest
NUTRITION PER SERVING
PREP TIME: 30 minutes
• Juice of 1/2 lemon
Cholesterol Sodium
180
0mg 110mg
Carbohydrates
39g
Sugars
26g
Fiber
8g
Protein
4g
• 2 tbsp fresh dill, washed • 2 tbsp fresh parsley, washed
SIDE DISHES
FARM FIESTA SALAD
• 1/4 cup raspberry vinaigrette INSTRUCTIONS: 1. Wash and pat dry lettuce. 2. Chop leaves into edible-sized pieces. 3. Put lettuce and all other ingredients in a large mixing bowl. 4. Gently toss until dressing evenly coats all ingredients. 5. Enjoy!
23
GREEN CHILE PESTO WITH ROASTED CHAYOTE SQUASH Submitted by: IDEA Pflugerville Healthy Kids Here Team
INGREDIENTS: Pesto Sauce
Chayote Dish
• 3 serrano peppers
• 2 chayote squash
• 3 cloves of garlic, unpeeled
• 1/2 tablespoon olive oil
• 1/2 poblano pepper
• 1/4 teaspoon salt
• 1/2 bunch of cilantro with stems
• Juice of 1/2 lime
• 1/2 bunch of fresh Italian parsley
• 1/3 cup goat cheese, crumbled
• 1 teaspoon salt
• 1/2 teaspoon pumpkin seeds
• 1/3 cup olive oil INSTRUCTIONS: 1. Cook the serrano chiles and garlic in a skillet over medium-high heat for 5-7 minutes or until blistered and brown on the outside. 2. Carefully roast or grill the poblano over an open flame until skin is black. Then remove from heat and wrap in a paper towel to steam. 3. Place cilantro, parsley, peppers, garlic, salt, and olive oil into a blender and puree until smooth. Store it in a bowl until you’re ready to use it. 4. Preheat the oven to 450˚F. 5. Cut chayotes into quarters and remove seeds. Then cut into 1-inch pieces. 6. Place them on a baking sheet and drizzle with olive oil and salt. Gently toss. 7. Bake for about 20 minutes or until the chayote is light brown and barely forktender. 8. Remove from oven and place in a bowl. Add lime juice and 2-3 large spoonfuls of the pesto. Toss. 9. Add goat cheese and mix gently. Then top with pumpkin seeds and serve!
NUTRITION PER SERVING Calories
300
Fat
26g
Saturated Fat Cholesterol Sodium
3g 0mg 790mg
Carbohydrates
5g
Sugars
2g
Fiber
3g
Protein
11g
SERVINGS: 4 PREP TIME: 20 minutes COOK TIME : 30 minutes
SIDE DISHES
COLESLAW
Submitted by: IDEA Child Nutrition Program
INGREDIENTS: • • • • • • • •
INSTRUCTIONS:
4 cups shredded cabbage (combination of green and red) 1 cup shredded carrot 1/2 cup dried cranberries 1/2 cup crushed pineapple from a can 1/4 cup pineapple juice (from the can of crushed pineapple) 3/4 cup low-fat mayonnaise 2 teaspoons apple cider vinegar 1 teaspoon salt
OPTIONS TO ADD/SUBSTITUTE: :
1. Stir all ingredients together in a large mixing bowl. 2. Refrigerate for 1 hour, then serve.
Submitted by: Monica Jackson, IDEA Southern Louisiana RDO
SERVINGS: 4 PREP TIME: 5 minutes COOK TIME : 7-10 minutes
INGREDIENTS: • 1 head of fresh organic kale • 2 tablespoons olive oil • 1/2 teaspoon Sea salt • 1/4 teaspoon fresh black ground pepper
Fat
SERVINGS: 8 PREP TIME: 10 minutes COOK TIME : 60 minutes in the refrigerator (optional)
100 5g
Saturated Fat Cholesterol
• Chopped toasted pecans • Shredded coconut • Diced granny smith apple
KALE CHIPS
NUTRITION PER SERVING Calories
Sodium
1g 10mg 500mg
Carbohydrates
13g
Sugars
9g
Fiber
2g
Protein
1g
INSTRUCTIONS: 1. Preheat oven to 425˚F. Cover baking sheet in aluminum foil. 2. Wash and dry kale leaves. Pick out the wilted leaves and remove the stems (unless you like them). 3. Chop into 2-inch pieces and spread onto the baking sheet. 4. Drizzle olive oil over kale and sprinkle with salt and fresh ground pepper. 5. Mix with hands to spread evenly 6. Bake for 7-10 minutes. Toss/turn with a spatula after the first 3-5 minutes. Then watch closely, as it may burn quickly. Remove once kale has shrunk and become crispy. 7. Let cool, eat, and enjoy.
NUTRITION PER SERVING Calories
70
Fat
7g
Saturated Fat Cholesterol Sodium Carbohydrates Sugars
1g 0mg 300mg 1g .5g
Fiber
1g
Protein
1g
25
ENTRÉES 27
SERVINGS: 6 PREP TIME: 10 minutes COOK TIME : 15-20 minutes
INGREDIENTS: • • • • • • • • • • •
2 teaspoons olive oil 4 garlic cloves, finely chopped 1 jalapeño, seeded and chopped 3/4 teaspoon ground cumin 1/4 teaspoon ground coriander 1/4 cup yellow onion, finely diced 2, 15-ounce cans black beans, drained and rinsed 3 cups low sodium chicken broth Juice from 1/2 lime 1/2 teaspoon salt 1/4 cup fresh cilantro, chopped
NUTRITION PER SERVING Calories
200
Fat
5g
Saturated Fat
0g
Cholesterol Sodium Carbohydrates Sugars
0mg 680mg 28g 1g
Fiber
11g
Protein
11g
SIDE DISHES
SPICY BLACK BEANS
INSTRUCTIONS: 1. Heat olive oil in a large saucepan on medium heat. 2. Add onion and start cooking down. After a couple minutes add garlic, jalepeno, cumin, and coriander, and saute for 1 minute. 3. Add beans and chicken broth and stir. Cook for several minutes, stirring every minute or so. 4. Using a large fork, gently mash the beans. Make sure the they do not mash all the way. You still want it to be chunky. 5. Turn up the heat a little and let the bean mixture simmer until it thickens, 8-10 minutes. Stir every minute or so. 6. Once thick, add lime juice and salt and gently mix. 7. Sprinkle cilantro on top when serving.
29
GINGER CARROTS
Submitted by: IDEA Child Nutrition Program
SERVINGS: 6
INSTRUCTIONS:
PREP TIME: 5 minutes
1. In a sauté pan, combine the juice, ground ginger, and sugar. Cook over medium-high heat until sugar is dissolved, stirring often. 2. Meanwhile, in a cup, mix the cornstarch and water. Stir quickly using a fork to make a slurry, where the cornstarch is mixed in with the water until it thickens. 3. When the juice mixture is boiling, add in sliced carrots and the cornstarch slurry. Cook for 5-8 minutes or until carrots are tender and liquid forms a sauce that glazes the carrots. 4. Serve next to your favorite healthy protein and enjoy!
COOK TIME : 8 minutes
INGREDIENTS: • 2 pounds, carrots, sliced into coins • 1/2 cup 100% orange juice • 1/2 teaspoon ground ginger • 1 teaspoon brown sugar • 1/2 teaspoon salt • 1 teaspoon cornstarch
NUTRITION PER SERVING Calories Fat Saturated Fat Cholesterol Sodium
70 1g 0.2g 0 242.4mg
Carbohydrates
15.1g
Sugars
2.5g
Fiber
4.9g
Protein
1.1g
• 1/4 cup water
CARROT RAISIN SALAD
Submitted by: IDEA Los Encinos Child Nutrition Program
SERVINGS: 8 PREP TIME: 10 minutes COOK TIME : N/A
INGREDIENTS: • • • • • •
1 pound, carrots, shredded 1/4 cup reduced-fat mayonnaise 1/2 cup light, sour cream 1 tablespoon apple cider vinegar 1 cup raisins 1 cup canned pineapple, crushed
INSTRUCTIONS: 1. In a large bowl, mix all ingredients together. 2. Refrigerate until served and enjoy!
NUTRITION PER SERVING Calories
70
Fat
7g
Saturated Fat Cholesterol Sodium Carbohydrates Sugars
1g 0mg 300mg 1g .5g
Fiber
1g
Protein
1g
SIDE DISHES
IDEA KYLE CHILD NUTRITION PROGRAM TEAM 31
BEEF & BEAN CHILI Page 43
SPINACH & STRAWBERRY SALAD WITH FETA CHEESE Page 41
ENTRÉES
33
Submitted by: Hernan Colmenero, CNP Farm Manager
SERVINGS: 6 PREP TIME: 5 minutes COOK TIME : 10 minutes INGREDIENTS: • • • • • • • •
14 ½ oz fat free refried beans 6 baked corn tostadas 1 romaine lettuce, shredded 3 Roma tomatoes, chopped 1 small white onion, chopped 1/2 cup 2% reduced fat shredded cheddar cheese 2 large ripe avocados, diced Optional- 8 oz Mexican sour cream
NUTRITION PER SERVING Calories Fat Saturated Fat Cholesterol Sodium Carbohydrates
241 4.5g 1.1g 6mg 567mg 42.9g
Sugars
2.7g
Fiber
7.8g
Protein
9.5g
ENTRÉES
VEGETARIAN TOSTADA
INSTRUCTIONS: 1. In a small pan, heat up refried beans on medium heat. Once hot, spread refried beans on tostadas. 2. Top with lettuce, tomato, onion, cheese and avocado. 3. Optional- drizzle Mexican sour cream over the top.
35
DID YOU KNOW? Switching out regular pasta for a whole grain or whole wheat pasta is an easy way to get more nutrients in your diet. Eating whole grains increases the amount of fiber, Vitamin B, and minerals your body gets each day. Fiber may help reduce blood cholesterol levels, lower your risk of heart disease, obesity, and type 2 diabetes!
Submitted by: Irma Munoz, Chief Operating Officer
SERVINGS: 8
NUTRITION PER SERVING
PREP TIME: 30 minutes
Calories
450
COOK TIME : 30-35 minutes
Fat
10g
Saturated Fat
INGREDIENTS: • • • • • • • •
1 box whole wheat rotini pasta 2 spicy chicken sausages, sliced into pieces 2 cups marinara sauce 1 - 6oz. can tomato paste 3 cups spinach 1 cup yellow bell pepper, diced 1 cup lowfat ricotta cheese 1 tsp Italian seasoning
• • • • • •
1 tsp garlic powder 1 tsp salt 1 tsp black pepper 1/2 cup shredded low-fat mozzarella cheese 1/4 cup grated Parmesan cheese 1/4 cup fresh basil
Cholesterol Sodium
4g 50mg 1050mg
Carbohydrates
65g
Sugars
11g
Fiber
9g
Protein
ENTRÉES
SAUSAGE AND VEGGIE PASTA BAKE
24g
INSTRUCTIONS: 1. Preheat oven to 375˚F. 2. Cook pasta in boiling water until almost ready to serve (about 5 minutes). When ready, drain and set aside. It will cook the rest of the way in the oven. 3. Combine marinara sauce and tomato sauce in a saucepan over medium heat. Mix in the spinach, bell pepper, and chicken sausage. Stir until spinach is wilted. 4. In a medium bowl, mix the ricotta cheese, Italian seasoning, garlic powder, salt, pepper, and mozzarella cheese. 5. Spread 1/3 of the sauce mixture in the bottom of a greased 9x13 pan. Then evenly spread half of the pasta on top. 6. Add another 1/3 of the sauce mixture on top of the pasta. And then add the rest of the pasta on top of the second layer of sauce. 7. Finally, spread the remaining sauce mixture across the top. Cover with foil and bake for 20 minutes. 8. Remove the baking dish from the oven and carefully take the foil off of the top. Sprinkle the grated Parmesan evenly on the top and place back in the oven until the cheese melts and is light brown (about 5-10 minutes). 9. When finished baking, let the dish sit for at least 5 minutes before serving.
37
HOW COOL IS THIS? Greek yogurt is full of probiotics, a healthy bacteria that helps your body digest all the food you eat. Probiotics help your body absorb nutrients and fight bad bacteria.
Submitted by: Megan Heron, Director of Health and Wellness
NUTRITION PER SERVING Calories
SERVINGS: 4 PREP TIME: 15 minutes COOK TIME : 60 minutes
Fat
7g
Saturated Fat
1g
Cholesterol
INGREDIENTS:
• 4 large sweet potatoes
• 2 green onions, thinly sliced
• 2 medium chicken breasts
• 1/4 cup plain greek yogurt
• 1 teaspoon salt
• 1/2 cup Frank’s RedHot sauce
• 1/2 teaspoon pepper
• 1 teaspoon garlic powder
INSTRUCTIONS:
1. Preheat oven to 400˚F. 2. Wash sweet potatoes and poke holes all over them with a fork. Place in the oven directly on the rack. Make sure there is room in the oven for the chicken as well. 3. Season chicken breasts with 1/2 teaspoon of salt and pepper. Place in a baking dish and bake until cooked through (about 25 minutes). 4. While the sweet potatoes and chicken are baking, combine the greek yogurt, RedHot sauce, garlic powder, and
210
Sodium
80mg 290mg
Carbohydrates
9g
Sugars
4g
Fiber
2g
Protein
ENTRÉES
BUFFALO CHICKEN STUFFED SWEET POTATOES
28g
5. Once chicken is finished baking, carefully remove from the oven and allow it to cool. The sweet potatoes will need another 25 minutes or so until they’re soft and ready. 6. While the sweet potatoes finish cooking, use two forks to shred the chicken. Put the shredded chicken in a medium bowl and pour the sauce mixture over top. 7. Add the sliced green onions to the bowl and mix until everything is well-combined. 8. Once the sweet potatoes are soft, carefully remove from
remaining salt in a small bowl. Stir together until completely
the oven and slice down the middle, lengthwise. Open the
blended. Taste the mixture; feel free to add more RedHot
sweet potatoes and stuff with the chicken mixture.
sauce if you want it to be spicier. OPTIONAL: You can top with more plain greek yogurt, garnish with green onions, and serve with celery sticks or carrots.
39
Submitted by: Jorge Gonzalez, IDEA Chef
INGREDIENTS:
SERVINGS: 6
Salad • 7-10 cups Baby Spinach • 5 cups Fresh Strawberries, cut into bite-sized pieces • 1/4 cup Almonds, diced • 1/2 cup Feta Cheese
PREP TIME: 15 minutes COOK TIME : N/A
NUTRITION PER SERVING
Dressing • 1/2 cup vegetable oil • 1/4 cup balsamic vinegar • 1/4 cup white sugar • 1 pinch paprika
Calories
INSTRUCTIONS:
Sodium
1. In a large bowl, toss the spinach, strawberries, and almonds. 2. In another small bowl, begin adding the dressing ingredients starting with the liquids. Add paprika and continue whisking. Slowly add sugar while whisking until dressing has desired taste. 3. Once dressing is made, toss into the larger bowl with spinach. Toss to combine. 4. Sprinkle feta over the top of the salad. 5. Serve immediately.
323
Fat
25g
Saturated Fat
4.6g
Cholesterol Carbohydrates Sugars
ENTRÉES
SPINACH & STRAWBERRY SALAD WITH FETA CHEESE
11mg 171mg 23g 17g
Fiber
4g
Protein
5g
41
Submitted by: Daniela Villarreal, CNP Culinary Supervisor
SERVINGS: 8 PREP TIME: 15 minutes COOK TIME : 30 minutes
INGREDIENTS: • • • • • • • • • • • •
1 ½ pound ground beef 1/2 cup canola oil 1/2 cup onion, chopped 1 tablespoon garlic, chopped 2 tablespoons tomato paste 1- 14.5 oz. can diced tomatoes 1- 16 oz. can kidney beans, rinsed 1, 16 oz. can pinto beans, rinsed 2 teaspoons ground cumin 2 teaspoons chili powder 1 teaspoon salt 4 cups water
NUTRITION PER SERVING Calories
309.6
Fat
11.8g
Saturated Fat
4.6g
Cholesterol Sodium Carbohydrates Sugars Fiber Protein
67.9mg 849.3mg 23.6g
ENTRÉES
BEEF & BEAN CHILI
4.7g 7.8g 26.3g
INSTRUCTIONS: 1. In a large pot (5 quarts), heat the oil over medium-high heat. Once hot, add the onion and garlic. Cook until you can smell the garlic and the onions are see-through. 2. Add the tomato paste to pot and stir into the onions. Cook for about 3 minutes. 3. Add ground beef. Cook until all the meat is brown and drain the fat once done. 4. Add in the rest of the ingredients and bring mixture to a boil. 5. Bring heat down to medium-low, cover, and simmer for 20 minutes. Stir occasionally. 6. Add some color to your chili by adding diced onion, reduced fat shredded cheese, or a dollop of Greek yogurt! Serve hot!
43
Submitted by: Keely Hawkins, PHD, Director of Nutrition
SERVINGS: 8 PREP TIME: 5 minutes COOK TIME : 45 minutes
NUTRITION PER SERVING Calories Fat
INGREDIENTS: • • • • • • • •
1 pound, whole-grain spaghetti pasta 1 pound, ground beef 1/2 cup onion, chopped 1 cup pumpkin puree, canned 1- 24 oz. jar spaghetti sauce 1 cup water, plus more to cook pasta 2 teaspoons garlic powder 1 teaspoon salt
Saturated Fat Cholesterol Sodium Carbohydrates Sugars Fiber Protein
309.6 11.8g 4.6g 67.9mg 849.3mg 23.6g
ENTRÉES
SPAGHETTI WITH MEAT SAUCE
4.7g 7.8g 26.3g
INSTRUCTIONS: 1. In a large pot, cook the ground beef with salt and garlic powder over medium-high heat until browned, about 5-7 minutes. 2. Drain the fat and add the meat back in the pot. 3. Add the chopped onion and cook until the onions are see-through. 4. Add the rest of the ingredients, except the pasta. Stir, and bring to a boil. Reduce to medium-low heat, cover, and let simmer for 30 minutes. Stirring occasionally and adding water to keep the same consistency. 5. Cook the spaghetti according to the package directions, in salted water. 6. Drain and mix into the spaghetti sauce. 7. Serve with grated Parmesan cheese and chopped fresh parsley if desired.
45
DID YOU KNOW? Chicken is a lean meat that contains protein which as the building blocks for bones, muscles, cartilage, skin, and blood. Proteins are also building blocks for enzymes, hormones, and vitamins. For an added healthy kick, remove any skin from chicken before cooking!
SERVINGS: 2 PREP TIME: 20 minutes COOK TIME : 30 minutes
INGREDIENTS:
• 10 whole chicken wings with skin, separated (10 drumettes and 10 flats) • 2 tbsp baking powder • 1.5 cups barbecue sauce INSTRUCTIONS:
NUTRITION PER SERVING Calories
210
Fat
7g
Saturated Fat
1g
Cholesterol
80mg
1. Preheat the oven to 425˚F.
Sodium
2. Place chicken wings and baking powder in a plastic bag and shake
Carbohydrates
9g
Sugars
4g
Fiber
2g
until the wings are slightly coated. 3. Spread wings on a parchment paper-covered baking sheet and bake until cooked through and golden brown, about 40 minutes. 4. Carefully remove the baking sheet from the oven. 5. Use tongs to carefully toss the wings in mixing bowl with barbecue
Protein
ENTRÉES
CRISPY BAKED BARBECUE CHICKEN WINGS
290mg
28g
sauce. 6. Place wings back onto the parchment paper-lined baking sheet and broil until the sauce caramelizes, about 5 minutes.
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Submitted by: Aguilar Family: Fernando Aguilar, Managing Director of The Child Nutrition Program & Cristina Aguilar, Regional Director of Health Services
INGREDIENTS: • 2-3 gallons of water • 1 whole, raw chicken quartered (or 3lbs. drumsticks & thighs) • 6 celery sticks (cut into medium pieces) • 1 large onion (diced medium pieces) • 1 green pepper (diced medium pieces) • 4 peeled carrots (cut into medium chunks) • 1 green cabbage (cut into medium chunks) • 3 each zucchini or calabaza (cut into slices) • 4 medium potatoes (cut into large chunks) • 4 fresh or frozen corn on the cob pieces • 1 tablespoon minced garlic
• 1 teaspoon cumin • 2 tablespoon low sodium Knorr chicken flavored bouillon • 1 teaspoon salt • 1 teaspoon pepper • 1/4 teaspoon coriander • 2 bay leaves • Pinch of thyme • Optional: • Fresh lime juice • Fresh cilantro • 2 chipotle peppers • Your choice of hot sauce: Cristina like • Cholula; Fernando loves Tabasco!
INSTRUCTIONS: 1. After rinsing the chicken, place chicken pieces into a large stock pot with 2-3 gallons of water; add garlic, onion, salt, and pepper. 2. Cover pot and bring to a boil, once boiling reduce the heat to low. Stir in chicken bouillon, cumin, coriander, and thyme. Cook on low for about 25 minutes. 3. Add all remaining veggies and simmer on medium-low until corn, carrots, and potatoes are tender, about 30 minutes. 4. Optional: add 2 chipotle peppers here for a kick! 5. Serve and enjoy! You can freeze this soup for 2 months in a freezer-friendly container.
NUTRITION PER SERVING Calories
607.7
Fat
23.9 g
Saturated Fat Cholesterol Sodium
6.7 g 113.4 mg
ENTRÉES
CALDO DE POLLO
184.2 mg
Carbohydrates
65.3g
Sugars
11.6 g
Fiber
11.7 g
Protein
37.1g
SERVINGS: 8-10 PREP TIME: 15 minutes COOK TIME : 60 minutes
Optional: serve with chopped cilantro and fresh lime juice
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TIFFANY AUSTIN & SON, LARRY AUSTIN IDEA Mays Parent & Student Page 57
MIXED FRUIT PARFAIT Page 45
DESSERTS
NO-BAKE ENERGY BARS
Submitted by: Sandra Meister, CNP Nutrition Manager
SERVINGS: 12 PREP TIME: 10 minutes COOK TIME : 10 minutes INGREDIENTS: • 2 cups Quick oats • 1 cup dried fruit, cut into bite sized pieces • 1 cup chopped nuts • 1/2 cup dark chocolate chips • 2 tablespoons butter • 2 tablespoons brown sugar • 1/2 cup honey • 3/4 cup peanut butter • Sea salt, to taste
NUTRITION PER SERVING Calories Fat
253 15.6g
Saturated Fat
3.8g
Cholesterol
5mg
Sodium
SANDRA MEISTER CNP Nutrition Manager
109mg
Carbohydrates
23.9g
Sugars
10.9g
Fiber
3.7g
Protein
7.7g
INSTRUCTIONS: 1. Line an 8x8” pan with foil and lightly butter the foil or spray evenly with cooking spray. 2. In a large bowl, mix quick oats, dried fruits, nuts, and chocolate. Set aside. 3. In a small saucepan, heat butter, brown sugar, honey, and peanut butter until butter melts. Whisk the mixture until smooth. Pour over the oat mixture and stir to evenly coat. 4. Spread mixture into prepared 8x8” pan and press down firmly to even out the mixture. Lightly sprinkle sea salt on top of bars. Chill until firm, about 1 hour. 5. Using the foil, lift bars out of the pan. Cut bars in half, then cut into desired bar width.
SERVINGS: 4 PREP TIME: 5 minutes COOK TIME : N/A INGREDIENTS: • 1 pound frozen strawberries • 1/2 cup honey INSTRUCTIONS: 1. Add the frozen strawberries and honey to a food processor or blender. 2. Pulse until evenly mixed and smooth. 3. Place the mixture in a loaf pan, cover with plastic wrap and place in freezer until completely frozen. 4. Scoop into a cup and enjoy!
NUTRITION PER SERVING Calories
116
Fat
0
Saturated Fat
0
Cholesterol
0
Sodium
0
Carbohydrates
30g
Sugars
27g
Fiber
2g
Protein
0g
DESSERTS
(N)ICE CREAM
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Submitted by: Daniela Villarreal, CNP Culinary Supervisor
SERVINGS: 6 PREP TIME: 10 minutes COOK TIME : N/A
INGREDIENTS: • • • • • •
2 cups Non-fat, vanilla yogurt 2 cups Non-fat, plain Greek yogurt 1.5 cups low sugar granola (cinnamon or plain) 1 pound fresh strawberries, sliced 1 pint fresh blueberries 1 pint fresh raspberries
INSTRUCTIONS: 1. In a large bowl, mix equal parts Greek yogurt and vanilla yogurt. Stir until completely mixed. 2. In a separate bowl, mix fruit together. 3. In a large cup, layer the mixed berries and yogurt: 4. Bottom layer: 1/4 cup fruit mixture 5. Middle layer: 1/2 cup yogurt 6. Top layer: 1/4 cup fruit mixture 7. Top with 2/3 cup of crunchy granola mix and enjoy!
NUTRITION PER SERVING Calories
270
Fat
6.2g
Saturated Fat
1.4g
Cholesterol
4.9mg
Sodium
175mg
Carbohydrates
34.6g
Sugars
23.9g
Fiber Protein
DESSERTS
MIXED FRUIT PARFAIT
4.2g 12.8 g
Note: Parfaits will keep in the fridge, covered, for 2-3 days.
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DESSERTS
HEALTHY “COOKIE DOUGH” DIP Submitted by: Tiffany Austin & son, Larry Austin, IDEA Mays 3rd Grader
SERVINGS: 10 PREP TIME: 10 minutes COOK TIME : N/A
INGREDIENTS: • 1 1/2 cups chickpeas (1 can, drained and rinsed very well) • 1/8 teaspoon salt • 1/8 teaspoon baking soda • 2 teaspoon vanilla extract • 1/4 cup nut butter of choice (peanut butter, almond butter, sunflower butter, etc) • 1/4 cup milk of choice, only if needed to make smoother • Sweetener of choice, only if needed • 1/3 sugar free chocolate chips • 2-3 teaspoon rolled oats or flaxmeal
INSTRUCTIONS: 1. Add all ingredients (except for chocolate
NUTRITION PER SERVING Calories Fat
chips and milk) to a good food processor,
Saturated Fat
and process.
Cholesterol
2. Add milk as needed to make smooth. 3. Mix in the chocolate chips. (If made correctly and blended long enough, this should have the exact texture of real cookie dough!) 4. Use graham crackers or apple slices to dip!
160 5.4g 1g 1mg
Sodium
89mg
Carbohydrates
21.2g
Sugars
4.3g
Fiber
5.7g
Protein
7.8g
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IDEA NAJIM CHILD NUTRITION PROGRAM TEAM
SERVINGS: 9 PREP TIME: 7 minutes COOK TIME : 45 minutes INGREDIENTS:
• • • • • • • •
5-6 medium peaches, diced 3/4 cups old-fashioned oats 1/2 cup whole wheat flour 2 tablespoons pure maple syrup or honey 2 tablespoons unsalted butter, melted 2 tablespoons cornstarch 1 ½ teaspoon almond extract 1 teaspoon ground cinnamon, divided
NUTRITION PER SERVING Calories Fat Saturated Fat Cholesterol Sodium Carbohydrates
241 4.5g 1.1g 6mg 567mg 42.9g
Sugars
2.7g
Fiber
7.8g
Protein
9.5g
DESSERTS
PEACH CRUMBLE
INSTRUCTIONS:
1. Preheat oven to 350°F. 2. Lightly coat an 8x8” square baking pan with nonstick cooking spray. 3. In a medium bowl, toss together the diced peaches, cornstarch, almond extract and ¼ teaspoon cinnamon until mixed completely. 4. In a separate bowl, mix the oats, flour, and rest of the cinnamon. Add in the syrup/honey and butter. Stir until mixed completely. 5. Spread the peach mixture into the baking pan and sprinkle the oat mixture evenly on top. 6. Bake for 35-45 minutes, or until the juice from the peaches is bubbling and oats on top turn crunchy. 7. Let cool to room temperature for easy slicing. For best results, let the crumble sit for at least 2 hours. 59
HERNAN COLMENERO Farm Manager Page 67
DESSERTS
SPECIAL SECTIONS
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MyPLATE: THE USDA’S EASY GUIDE TO HEALTHY EATING
• Make half your plate fruits and vegetables • Focus on whole fruits • Eat a variety of veggies – “eat the rainbow” • Make half your grains whole grains • Move to low-fat or fat-free dairy options • Vary your protein choices • Pick food and drinks with less sodium, saturated fat, and added sugars • Drink water instead of sugary drinks
Try to get your plate to look like this at every meal!
SPECIAL SECTIONS
KEY MyPLATE TIPS:
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PANTRY MAKEOVER By: Keely Hawkins, PHD, Director of Nutrition
STEPS TO READING AND UNDERSTANDING FOOD LABELS: 1. Check Serving Size (Green) • Keep in mind packages often contain for than 1 serving but the information provided is only for 1 serving. 2. Check Calories 3. Limit these Nutrients • Look at the amount of fat and limit saturated and trans fats 4. Get Enough of these nutrients 5. Quick Guide to % Daily Value: • 5% or less is low • 20% or more is high
EASY FOOD SPECIAL SECTIONS SWAPS
TIPS FOR A PANTRY MAKEOVER: 1. Stock your refrigerator, freezer, and pantry with healthy foods. These should focus on whole grains, lean meats, fresh or frozen fruits and vegetables, and healthy fats. 2. Plan out a few go-to healthy meals too, then stock up on those ingredients, along with snack-size packages of nuts, pre-cut and whole fruit and vegetables such as an apple or baby carrots, light cheese sticks or yogurt, and whole grain crackers for when you are on the run. 3. Read and understand nutrition labels so you know you’re making healthy choices when shopping.
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GROW YOUR OWN HERB GARDEN! By: Hernan Colmenero, Farm Manager
1. Start by filling your pots with the potting soil mix, and plant 2-3 seeds about ¼” deep, and cover with the same potting soil mix. 2. Tap lightly on it. If you’re transplanting a seedling, place the cutting into the soil right up to the first leaves, or when the stem begins turning green. 3. If growing outdoors in the Texas heat, place them in a shaded area. If growing indoors, place them in an area with direct sunlight. 4. Water your pots lightly every day until you see the seeds germinate, or in the case of a seedling water everyday for the first week. You can water every other day after that. 5. See below for a list of common easy-to-grow herbs that you can try. • Rosemary (seedling) • Mint (seedling) • Chives (seedling) • Oregano (seedling) • Basil (seed) • Cilantro (seed)
SPECIAL SECTIONS
ALL YOU’LL NEED IS A FEW POTS, POTTING SOIL, A PLACE WITH SUNLIGHT, AND SEEDLINGS (OR SEEDS).
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FUELING YOUR BRAIN AND BODY THROUGH HYDRATION
By: Eren Kirksey, PE Curriculum Manager and Director of Athletics
Scholars at IDEA Public Schools are challenged to meet academically rigorous expectations. To support their mental and physical needs; they must eat, sleep and commit to proper hydration as a way to keep their bodies functioning at a high-level. Tips for increasing daily hydration:
Consider exploring natural flavor combinations using fruits and veggies to add some pizzazz to your drink.
Explore the enormous varieties of sparkling water products. Offering the fizzy bubbly without the highfructose syrup and high sugar levels found in soda.
Use water flavor drops. There are all-natural, sugar-free options that help take plain H2O and turn it into a bottle of your preferred flavor, even when you’re on-the-go.
EASY FOOD SPECIAL SECTIONS SWAPS
Why is water important?
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EATING FOR WHOLE HEALTH By: Denise Smasal, Student Advocacy Manager
Depression The roller coaster of high blood sugar followed by a crash may make the symptoms of mood disorders worse. Sugar is also at the root of chronic inflammation, which impacts the immune system, the brain and other systems in the body and also has been implicated in depression. Addiction Although controversial, a growing body of evidence points to the addictive potential of sugar. Both drugs and, to a lesser extent, sugar and processed junk foods flood the brain with the feel-good chemical dopamine, over time changing the way the brain works. Anxiety Sugar can cause blurry vision, difficulty thinking and fatigue, all of which may be interpreted as signs of a panic attack. A sugar high, and the crash that follows, can cause shaking and tension, which can make anxiety worse. *Psychology Today (2013)
Try these easy, healthy pancake muffins – a great way to start your day eating for whole health! 5-INGREDIENT MUFFIN TIN PANCAKES INGREDIENTS: • • • • •
2 eggs. 1/2 cup gluten-free plain flour. 1/2 cup milk of your choice (full-fat, almond, oat, rice). 1/2 teaspoon salt. 1/3 cup butter, melted.
DIRECTIONS: 1. Preheat oven to 425°F and grease an 8- or 12-hole muffin tin with a little butter. Alternatively, you can use a non-stick muffin tin. 2. Place all ingredients in a blender and blend until smooth. Pour a small amount into each muffin tin, filling to about ⅔ of the way full. 3. Place in the oven and cook for 15 minutes, or until golden and risen. 4. Serve warm and fill your mini pancakes with your choice of sweet or savory toppings!
TOPPING IDEAS: • Sweet: blueberries, ricotta, and cinnamon • Savory: bacon, spinach, and feta
EASY FOOD SPECIAL SECTIONS SWAPS
SUGAR AND OTHER SWEETENERS, INCLUDING HIGH FRUCTOSE CORN SYRUP, HONEY, MOLASSES AND MAPLE SYRUP, CAUSE CHANGES IN YOUR BLOOD SUGAR LEVEL AND MAY CONTRIBUTE TO A NUMBER OF MENTAL HEALTH PROBLEMS:
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