Variety is the Spice of Life

If you had the same thing, day after day, week after week, wouldn’t that get boring? Isn’t it nice to mix things up and experience new and different things?

This week students discussed the importance of eating a variety of fruits and vegetables, as the different colored fruits and vegetables provide us with a collection of phytonutrients, vitamins, minerals, and fiber – which help keep our bodies healthy. And bonus: most fruits and vegetables are fat-free.

Students explored the wide variety of tastes, colors, textures, and ways of eating fruits and vegetables. They also shared their favorite ones and their wish list of new ones to try.

Students enjoyed sampling spinach salad during the vegetable lesson, and fruit salad during the fruit lesson. Both salads got a big thumbs up from the kids’ taste buds.

Are You Making Half Your Grains Whole Grains?

This week students explored the great world of grains, from wheat and rice, to oats and barley. They were amazed at how many wonderful foods are made from grains.

Students also learned the difference between refined grains and whole grains, and why whole grains are healthier choices – they have more fiber, vitamins, and other important nutrients.

Samples of a whole grain trail mix was served in class, made from popcorn, whole grain rice and corn cereals, and whole grain bite-size crackers.

Students then shared ideas on how they could eat more whole grain foods and try to reach their health goal of making half of their grain foods eaten in a day be whole grains. Many included using whole wheat bread for sandwiches, choosing whole grain cereal, and packing whole grain crackers for a snack.

Tortilla Wraps

Kids really dig making and eating these wholesome, nutritious, and economical tortilla wraps…so get wrapping!

Ingredients:8 whole-wheat tortillas
2 cups black bean dip (see recipe below)
2 cups shredded cheese (i.e. mexican)
1 head romaine lettuce, rinsed and drained
2 large tomatoes, diced

Directions:
To assemble one wrap:
1. Thinly spread 1/4 cup of black bean dip across top of one tortilla.
2. Sprinkle 1/4 cup of shredded cheese across bean dip.
3. Then place a few lettuce leaves on top of the cheese.
4. Top with 1/4 cup diced tomatoes. 5. Starting at one side of tortilla, roll tortilla up like a log, carefully tucking filling in as you go. Press tortilla roll to keep its shape.
6. Repeat with the remaining tortillas and toppings.
7. Serve promptly, and refrigerate any leftovers.

Options:
Serve with salsa and low-fat or non-fat sour cream, as well as your favorite side of fruit.

Black Bean Dip

Serves 4

Ingredients:
1 (15 ounce) can black beans (rinsed and drained)
1/3 cup salsa
1 teaspoon lime juice
1 garlic clove minced or 1/2 teaspoon garlic powder
1/2 teaspoon dried oregano

Directions:
Mash beans with fork, potato masher, or in food processor. Add remaining ingredients and mix well.

Serving Ideas:
Serve with low-fat whole-grain crackers or tortilla chips; spread on whole-wheat tortillas and sprinkle with cheese, lettuce, and tomatoes for cold soft taco or warm for a quesadilla; serve along with dipping vegetables such as cauliflower, carrots, broccoli, celery, and snap peas.

Source: Food, Culture, & Reading, University of Vermont Extension