Tuesday, November 27, 2012

Fruit Salad

Ingredients 
2 Apples (peeled and chopped) 
2 Bananas (chopped) 
1 can Mandarin Oranges (drained) 
1 bunch of seedless grapes 
1 8 oz. Fat-free Cool Whip 
1/2 cup chopped Walnuts 
1/2 cup fat-free sour cream 
1/2 cup Miniature Marshmallows

Directions
Mix all ingredients, if too wet add extra marsh mellows until it holds it's shape (firm). No cooking time necessary.

Number of Servings: 6

Nutritional Info
Servings Per Recipe: 6
Amount Per Serving
Calories: 12.3
Total Fat: 0.1 g
Cholesterol: 0.0 mg
Sodium: 0.0 mg
Total Carbs: 3.2 g
Dietary Fiber: 0.6 g
Protein: 0.0 g

Recipe Calculator

Rhonda Tompkins has found an online tool for caculating the nutritional values of a recipe.

Check it out here.
http://recipes.sparkpeople.com/recipe-calculator.asp

Tuesday, November 20, 2012

Hashbrown Casserole


2      lb pkg frozen hashbrowns              1 stick butter

1 t salt                                               1 can cream of chicken soup

1 c chopped onions                              1 pt sour cream

8 oz grated cheddar                           2 c cornflakes

 

Preheat oven to 350°.   Mix ingredients together and put in greased 9 X 13 pan.  Bake for 1 hour.

 

Yield: 12 servings                               Prep time: 20 minutes + baking time

Thursday, November 15, 2012

Creamy Cauliflower and Potatoes from Healthy Kids, Smart Kids

2 medium potatoes, peeled and diced
1 t sea salt
2 c cauliflower florets
2 c water for cooking vegetables
1/2 t black pepper
1/4 soy milk
Place the diced potatoes and cauliflower in the colander, rinse under cold running water, and then allow to drain.  Place the vegetables in a medium, heavy saucepan, cover with water and bring to a boil over medium heat. Cook for 20 minutes or until fork tender.  Remove from heat, drain and place in a medium mixing bowl.  Add salt, pepper, and soy milk.  Mix well and serve hot.

Article Review of NHF Calls for Ban on Irish Food & Drink Made with Floride

This article appeared in Health Freedom News, Fall 2012
by Dr. Howard Davis

For years we have thought fluoride good for the teeth and it's been found in toothpaste, mouthwash and numerous other dental products.  Most cities in the US also add fluoride to the water supply.  Ireland too has added it to their water supply against the will of it's own people.  Is fluoride safe? 

There is actually no study proving that is it safe.  Why?  Drugs require testing but for years, fluoride was thought of as a cosmetic and no testing was needed.  Now the European Union (EU) has declared it a medicine.  The Court said, "Legally, any company making a consumable product using fluoridated water in its preparation or as an ingredient cannot now export to any other state in the EU, even if their  product is permitted in their home state."

Fluoride toxicity has been linked to cancer, osteoporosis, arthritis, irritable bowel syndrome, neurological problems and lower IQs in children.  The National Health Federation (NHF) believes it's time to stop this practice of adding fluoride to anything before testing its safety. 

This ruling could have far reaching effects for Ireland. Ireland will not be able to sell cheese, milk, beer soft drinks, cakes and anything that uses their water supply in the making of a consumable product to other countries in Europe. 

I believe in the US, fluoride is still considered a cosmetic and doesn't require testing for toxicity.

Tuesday, November 13, 2012

Holiday Smootie




2 scoops of Vanilla Cinch shake mix
¼ c nonfat milk
¼ c eggnog
¼ t rum flavored extract
Dash nutmeg
Dash cinnamon
4-6 ice cubes. 
Combine in blender until frothy.  Sprinkle with nutmeg.  Calories 305 protein 24 g

Pecan Sandies from Healthy Kids, Smart Kids

1 1/2 c white flour
1 t baking soda
1/4 t salt
3/4 c soy margarine
1 c organic sugar
1 egg, preferably organic
1 t vanilla extract
3/4 c finely chopped pecans

Preheat oven to 375 degrees.  Combine dry ingredients in bowl and set aside.  In a medium bowl, cream margarine and sugar using an electric mixer on medium speed. Add egg and vanilla and continue to mix.  Gradually beat in flour mixture.  Stir in nuts with a wooden spoon. Lightly coat the inside of a small ice cream scoop with cooking spray, and use the scoop to drop dough on an ungreased baking sheet.  Leave 2 inches between scoops of dough.  Bake 12 to 15 minutes or until lightly browned.  Allow to cool on rack for several minutes before removing from baking sheep. 
Yield: 24 cookies

Thursday, November 8, 2012

Recipe from Healthy Kids, Smart Kids

Sweet Potato Casserole
 3 large or 6 medium sweet potatoes
1/2 c organic brown sugar
1/3 c pecans, chopped
1/2 c sugar
2 eggs
1/3 c soy margarine
1/2 c soy milk
2 t vanilla extract
2 t flour
2 t soy margarine to grease pan

Preheat oven to 425.  Scrub potatoes and prick deeply in several places so steam can escape.  Place on a baking sheet and bake for 1 hour or until done.  Remove from oven and allow to cool.  Reduce oven to 350.  When the potatoes are cool enough to handle, remove skin and mash potatoes into a bowl.  In a small bowl, mix brown sugar and pecans, set aside.  In a medium bowl, combine sugar, eggs, margarine, milk, vanilla extract, and flour.  Add mixture to sweet potatoes.  Using an electric mixer at medium speed, beat the potatoes until creamy.  Pour mixture into greased 12" X 8" X 2" pan.  Sprinkle sugar and nut mixture over potatoes and bake for 30 minutes.  Allow to cool before cutting and serve. 

Per serving:  calories: 268, Protein 5 g, Carbs 44 g, sugar 26 g, fiber 4 g, fat 8 g, sodium 68 mg

Healthy Kids, Smart Kids Chapter 3

Review of Dr. Yvonne Sanders-Butler's book "Healthy Kids, Smart Kids"
Chapter 3 - Learning by Doing, A Curriculum for Teaching Nutrition to Kids and Adults

Dr. Butler is principal of Browns Mill Elementary School in Atlanta.  She says that her school became an "exciting laboratory to help us understand and help our children." Some classroom activities were to issue everyone in the fourth grade a pedometer.  They did a study on BMI and kept a journal charting their daily activity.

Dr. Butler says, "I believe this program works because it takes a positive focus. It also requires a will and a genuine commitment to change."  She noticed a boost in the way the children felt about themselves.  She often reminded students of her desire to make her students the brightest and smartest kids who can do anything. 

She made up age appropriate contracts for the kids to sign that asked the kids and parents to commit to the following:  1.  To eat a healthy breakfast so I can be productive in school.
2.  Drink 5-8 glasses of water a day so my body is healthy.
3.  Eat 9 vegetable and fruits her day to make me healthy and strong.
4.  Exercise each day for at least 45 minutes so I have a healthy heart.
5.  Go to bed early each night so I have a healthy body and mind the next day in school.
6.  Avoid foods that have too much sugar, salt, and fat.

The results. 
During the second semester of implementing the program, she started to collect data about the students.  She noted a decrease by 30% of students who visited the nurse during the first hour of the school day. She also noted a 28% drop in teacher referrals for disciplinary concerns and a 23% decrease in the number of students referred for counseling. 

She says the long-term results of this campaign for healthier eating continue to exceed her expectations.

Healthy Kids, Smart Kids Chapter 2

Starting a Revolution is the second chapter in Dr. Yvonne Sanders-Butler's book named, "Healthy Kids, Smart Kids".

I will talk first about how and why she planned to change the  grade school where she was principal into a Sugar-Free Zone.  She noticed that her students were most often referred to the school health care worker early in the day, before 9 AM. The children appeared sluggish and complained of headaches and stomach ailments.  She then asked the students if they ate breakfast and felt the answer was no too often.  She knew that breakfast was the most important meal of the day and that is must contain healthy foods not empty calories. 

She also noticed that there were many counseling and discipline referrals directly after a meal, which indicated to her that what her students were eating was contributing to the problem.  Around the time she was noticing these problems, she also noticed a number of overweight students in the school.

She started watching what the kids brought to school for lunch.  She also made note of what was usually served for lunch in the cafeteria.  The cafeteria usually served french fries, pizza, macaroni and cheese and fried chicken.  She also learned that most kids drank chocolate milk and gobbled down sweet desserts while leaving most of the main dish on their trays.

So after these high-fat, high-calorie, high-sugar lunches, at least a third of the students returned to their classrooms and fell asleep or became hyperactive and started bouncing off the walls.  She needed her students to get and stay focused by making sweeping changes in what the kids ate. 

Once she had a plan she gathered a team of students, teachers, custodians, bus drivers, cafeteria workers and grocery store managers.  She shared with them her vision for change and asked for their help in making changes. 

Some changes implemented were bus drivers were given permission to confiscate any candy or other high-sugar, high-fat foods from any child on their buses and then given to the principal.  The same procedure applied to the classrooms.  The teachers were able to confiscate these items as well.  All were asked to model eating healthy foods in front of the children. Changes were made to the school lunch menu. She gave cooking classes and allowed kids to test out her treats and let them make suggestions of ways to make the recipe better.  She also made lists of healthy foods and gave them to the grocery store owners and they began to stock these "health nut" foods in the store. 

It seems she thought of everything.  I will continue to describe how her school became a Sugar-Free Zone in future articles.

Tuesday, November 6, 2012

Plantain drink



  Atole de Platano

6 plantains                                2 cinnamon sticks
3 or 4 cloves                                      1 c sugar
4cwater

Wash peelings and cut into pieces.  Cut off ends.  Boil with spices covered.  Let boil for ½ hr.  When the plantains are soft, peel them and put in blender with 3 or 4 c water.  Blend (you may have to do 2 batches).  Then return to medium heat. Add water until it about the thickness of ketchup.  Stir until boils.  Remove from heat.  Serve in coffee mugs. 

Healthy Kids, Smart Kids

Review of selected Chapters from book titled "Healthy Kids, Smart Kids" by Dr. Yvonne Sanders-Butler.
Chapter 1 - Leading by Example

I recommend this book to anyone with children or grandchildren or anyone who teaches.  The author is a principal of a grade school in Atlanta and tells of how she changed the eating patterns of her students and thus behavior and grades changed.  In chapter one, she tells of how she had a sweet tooth from a young age and even though she grew up in rural Mississippi in poverty, she was still able to eat healthy.  But that changed when she was on her own and able to decide what she ate.  She oftentimes chose unhealthy sweet foods.  In her thirties she got a wake up call.  She went to the ER and was told she was on the verge of having a stroke.  She changed the way she ate.  Instead of obtaining energy from sugars, which always have an initial high but lead to a crash later on, she started eating less sugar and make healthy changes in her diet.

As a principal in a grade school, she would see students trade things they loved for brownies and french fries and the like.  She decided to do something about it and developed the "Sugar-Free Zone" in and around her school. 

Stayed tuned for further posts about how she accomplished this monumental task.

Tuesday, October 30, 2012

French Bread



1 pkg yeast
1 T soft shortening
1 ½ c very warm water
1      T sugar
4   c   sifted flour
melted butter
1 ½ t salt

Sprinkle yeast into ½ c water, stir until dissolved.  In a large bowl, dissolve sugar and salt in remaining water.  All shortening and yeast mixture and mix well.  Add flour and mix.  Work through dough with wooden spoon at 10 min intervals for 5 consecutive times.  Turn dough onto lightly floured surface and divide in half.  Shape into balls.  Let rest for 10 minutes.  Roll each ball into a 12 X 9 rectangle.  Then roll firmly as for jelly roll starting with long side, seal edge.  Place rolls on baking sheet score tip diagonally 6 times.  Cover with towel and let rise 1 ½ hour. Preheat oven to 400°.   Bake for 30 – 35 minutes.  Brush with melted but while warm. 

Apple Crisp



10 apples peeled, sliced             ¼ c sugar
¼ c flour                                   1 t cinnamon
Topping:  2/3 c flour                 1 c light brown sugar
2 c quick oats                           2/3 c melted butter

Put apples in 9 X 13 baking dish and mix with other ingredients.  Mix topping ingredients together and crumbled on top. Preheat oven to 350°.  Bake for 45 min.

Thursday, October 25, 2012

Chicken Casserole



1 chicken cooked or 4 c cubed turkey or chicken
2 c chopped celery                    3 T chopped onion
1 can water chestnuts, drained and sliced               3 c cooked rice
1 can mushrooms                        2 can cream of chicken soup
1 t salt                                     2 T lemon juice
½ t pepper                                ½ c water
1 ½ c mayonnaise                        6 hard boiled eggs (sliced)
2 c crumbled potato chips for topping

Preheat oven to 400°.  Combine everything except mayo, water, eggs and potato chips.  Mix mayo with water and add to mixture.  Gently stir in hard boiled eggs.  Turn into greased 9 X 13 baking dish.  Bake for 15 minutes.  Then turn oven down to 325° and bake for 45 minutes.

Yield: 12 servings                      Prep time:  45 minutes + baking time