Spotlight on Kale and Collards

 

                            Watch this video to learn how to buy, store and prepare kale and collards. 

Recipes

Kale Chips Sweet Potato and Kale Salad Lentil Minestrone Seared Greens Savory Greens Hummus Collard Wraps Kale, collards, and many other leafy greens are used widely across many cultures. (Other leafy greens can include mustard greens, turnip greens, spinach, watercress, Swiss chard, and beet greens.) Along with their cousins, broccoli and cauliflower, they can be eaten raw or cooked, and go with many different flavors. They are also packed with nutrients - vitamins A, C, E and K, iron, fiber, calcium. Buying Kale and Collards Kale and collards can be purchased in many forms - whole, chopped, fresh, frozen, or canned. Fresh Collard leaves are large and flat, and usually sold in bunches, or pre-chopped in bags. Kale leaves come in three varieties - green and frilly; red and frilly; or flat, bumpy, and dark green. They come in bunches, pre-chopped in bags, or are sold in their smaller, “baby,” form, usually in the salad area. For collards and kale, pick leaves that are crisp, deep in color, and do not have any yellow or brown spots. Frozen Look for kale and collards that do not have any added flavors or sauces. Create your own unique flavors at home! Frozen greens work best when you don’t need the crunch of fresh greens - like in soups, stews, or smoothies. Canned Look for plain or unseasoned greens to avoid high levels of sodium or fat. How to Store Your Kale and Collards

• Keep the leaves whole until you need them.
• Remove any brown or yellow leaves.
• Wrap the leaves with paper towels to keep them dry, and put them in an airtight container (zipper bag or plastic container).
• Store in your refrigerator for about 5 days.
  

Cooking Your Kale and Collards
Always be sure to wash your kale and collards before using them in any recipe. Removing their tough stems is also recommended for many recipes. You can remove stems with (1) a knife or (2) for kale, while holding the bottom of the stem, run your fingers up the sides of the stem (like this). This is a great job for kids as well. Eat them raw Add them to a salad for extra crunch, use them in place of a tortilla for a wrap, or add them to your smoothie. If you are using them raw, try adding strong flavored ingredients to cut any bitterness - acid (lemon, lime, vinegar), garlic, fruits, and/or a pinch of salt. Cook them up Kale and collards are hardy greens that can be cooked quickly, or for hours.

• Bake them from their fresh form with a bit of oil and your favorite seasoning for crunchy kale chips.
• Chop or tear the leaves to add to eggs, pasta sauce, or soup
• Cook them in a pan with olive oil and garlic, and season with salt
• Quickly steam them over some boiling water
• Cook your favorite flavors (onions, garlic, ginger) in some oil, add the greens, followed by low-sodium broth. Bring this to a boil, and then cover and cook on low for 45 minutes.

Spotlight on Pears

You can find pears in the fresh produce section or canned. Watch this video on how to buy, store and prepare pears.

Recipes:

Rainbow Salad
Rise and Shine Cobbler
Pork Chops with Red Cabbage and Pears
Squash Bisque with Ginger
Warm Brussels Sprouts and Pear Salad
Cinnamon Baked Pears

Did you know:

Pears were first planted in North America in 1620, but may have been growing in China since 1134 BC! Bartlett is the most common variety, but there are over 3,000 varieties found throughout the world. Most of the pears found in the grocery store are grown on the West coast, but you can find pears in Maryland farmers’ markets August through October. They are full of nutrients that reduce the risk of heart disease and diabetes, and keep your gut healthy. Pears are also a great source of fiber and water.

Tips for Buying and Storing Pears

• When at the store, you can buy fresh or canned pears. Canned pears may be halved, sliced or diced, so pick based on how you will be using them. Choose pears canned in water or 100% juice.
  
• When selecting fresh pears, look for ones without bruises or cuts. Usually pears at the store will be firm, so you will need to ripen them at home. Leave them at room temperature and gently press around the stem to see if it is ripe. If soft, it is ready to eat!
  
• Asian pears, which are more round, are like apples as they do not get soft and are eaten while crisp.
  
• Any fully ripe pears can be placed in the refrigerator for 3-5 days.
  
• Make sure to wash them well before using.
  
• If sliced, pears will begin to brown on the edges like apples. Either eat cut pears right away or toss with a little lemon juice, as that will prevent browning.

Ideas for Serving Pears

Pears are the perfect snack on the go, but there are many ways to eat pears. Some great recipe ideas are listed above. Get creative and try out some new ways to use your pears! 

• Slice or dice into salads
  
• Substitute for apples in your favorite baked goods
  
• Dip into peanut butter
  
• Serve with cheese for a snack
  
• Blend into a smoothie
  
• Put on top of oatmeal
  

Spotlight on Broccoli

Watch this video about how to buy, store, and prepare broccoli.

RECIPES FOR BROCCOLI:

Stir-Fried Vegetables, with Beef, Chicken or Tofu
Vegetable and Creamy Dip
Garden Stir-Fry
Broccoli Salad
Mac 'n Cheese with Broccoli
Broccoli Baked Potatoes
Chicken and Broccoli Quiche
 
Broccoli is a budget friendly, dark green vegetable you can serve in many easy and delicious ways to your family. Known as the “Crown Jewel of Nutrition” it is full of minerals and vitamins, especially folate, which is a B vitamin that helps make healthy red blood cells. Just a half of a cup of broccoli provides vitamin A, vitamin C, calcium, iron, fiber and potassium. 

It is one of the few vegetables that is available fresh year round, and it is grown locally in Maryland in the spring and fall so you can find it at your neighborhood farmers market or farm stand. You can also buy it canned or frozen, and it is easy to grow in a home garden. Broccoli is tasty raw or cooked.

Ideas for Serving Broccoli

• As a snack: Cut off small chunks, or florets, of the broccoli and serve with a light ranch dressing or side of hummus as a simple snack that you can keep ready to serve in the refrigerator.
  
• In a stir-fry: Sauté, (cook in a pan with a little oil) the broccoli florets alone or  with other vegetables you have, either fresh or frozen, add some soy sauce, and serve over brown rice.
  
• In a salad:  Sprinkle small florets of the broccoli over your salad with  other vegetables. Mix the florets with other vegetables and low-fat salad dressing, chill and serve to make a tangy cold salad.
  
• As a side dish: Steam yummy broccoli by itself or you can add it to many casseroles or hot dishes to serve with your main course, like grilled chicken breasts.
  
• Starring as a main dish: Add broccoli to an egg quiche or frittata, to which you can also add low fat cheese, onions and sweet peppers and serve it with a salad and whole grain bread to make a hearty meal
  

Spotlight on Zucchini

Zucchini is a vegetable rich in nutrients and good for digestion. It’s the perfect vegetable to add to your next meal, whether it is part of breakfast, lunch, dinner, or dessert. For ways to buy, store and prepare zucchini, watch this video.

Zucchini is fast to prepare for new cooks and for parents who want to cook a healthy family meal. Serve zucchini raw, baked, cooked, or grilled. We even hear of zucchini noodles! The possibilities with zucchini are limitless!

Recipes:
Watch: How to Cook Zucchini 4 Ways
Garbage Pasta Salad
Summer Squash Medley
Zucchini Pizza Bites
Ratatouille (watch video)
Oatmeal Zucchini Bread

Add zucchini to your list the next time you food shop. Look for a recipe where you can include zucchini in your next meal, as it tastes great with many foods. Try growing some zucchini next year for a tasty treat out of your garden!

Corn - A Taste of Summer

Ready to go to the market to buy corn? Watch this video about to how to buy, store, and prepare corn.

Recipes

If you are looking for a way to include some delicious corn into your meals, give these recipes a try.

Corn Salad 
3-Can-Chili
Mexican Veggie Bake
Summer is the time of year that many people think of getting their hands on some delicious corn. This farm fresh favorite is usually popular at summer cookouts, family functions and community events.

Corn is a staple crop in the United States and is grown in Maryland. This is a peak time to buy corn at the store or farmer’s market. Corn is a good source of vitamins and minerals that are good for your health.

While many look forward to eating corn-on-the-cob in the summer, corn comes in many forms and can be enjoyed year round.

Corn comes in a variety of ways, and all forms count!
Canned corn - Canned corn is available all year and can be found on most store shelves. Canned vegetables are convenient because you can store them for a long period of time and use them in a variety of recipes. 

Frozen corn - Purchase frozen corn when on sale and store for later use. Frozen corn is often less expensive than fresh, and you can find it all year long. Add frozen corn to soups, casseroles or simply heat on the stove and serve as a side dish.

Fresh corn on the cob - Fresh corn at local markets is harvested close to where you live. Locally grown produce is full of flavor and often costs less, especially when bought by the dozen. Keeping fresh corn from drying out is key. Whenever possible, store the ears with the husks on in the refrigerator. If you buy fresh corn with the husks already removed, store the corn in the original packaging. If not eaten within three days, cut the corn off the cob and freeze.

The great thing about corn is that you can easily swap out canned, frozen, or fresh corn cut from the cob in recipes. 

   

Prepare corn in a variety of ways….

Get creative with roasting - Roasted corn is a real treat.  Prepare corn by removing the husks and silks and then rinse under running water. For added flavor, use a small amount of softened butter or oil, garlic salt, pepper, and a mixture of your favorite herbs, such as rosemary, thyme, and parsley. Preheat the oven to 350 degrees. Spread the butter or oil mixture over each ear of corn and bake on a baking sheet for 20 minutes. Remove the baking sheet from the oven, turn corn over and bake for another 15-20 minutes. Enjoy!

Straight from the can - Are you in a hurry for a quick snack or dish to prepare for your family or to share at a cookout?  Open a can of corn and combine it with fresh summer produce like tomatoes and green peppers to make this colorful Corn Salad dish. You can also use frozen corn or fresh corn that has been cut off the cob.

Just getting warmed up -  If you want a warm meal but don’t want to spend hours in the kitchen, this 3-Can-Chili  is the perfect solution and is as easy as 1, 2, 3! 

In the mood to bake? - If you are feeling a little fancy and in the mood to cook up a zesty meal, this Mexican Veggie Bake is just the dish for you. Corn, peppers, squash, black beans and salsa make up this hearty, flavorful baked dish.

Sign Up for Summer Meals

Have you been taking advantage of your school district's summer meal program? If not, you are missing an opportunity for your kids to have nutritious meals all summer long!" The school year might have ended differently this year but that does not mean kids cannot have fun during their break and not worry about feeling hungry.

Throughout the state of Maryland, the USDA offers FREE summer meals programs for children up to 18 years old (and individuals 19 years of age and over who have a mental or physical disability and participate during the school year in a public or private non-profit school program). The summer meals are nutritious and are available until the end of August.  

You do not need to fill out any paperwork for your child to receive these meals. They can just show up to the sites. Given the current COVID-19 situation, some sites might operate a little differently from past years. Many sites are offering grab and go meals.  This means parents remain in the car with their child while a staff member hands the meal bag through the car window. Sites may provide all the meals for the day or more than one day’s worth during pick up.

You can find information on your closest summer meals sites at: https://mdsummermeals.org, by texting “FOOD” to 877-877, or calling 211.​

You can also get FREE food and other assistance for the entire family if you qualify through your local pantry or food bank. Check the links below depending on your area of residence.

·   Maryland (except for Prince George’s & Montgomery counties) -  Maryland Food Bank 
·   Prince George’s County - Capital Area Food Bank
·   Montgomery County - Capital Area Food Bank & Manna Food Center

Spotlight on Plums and Nectarines

Look for plums and nectarines at your farmers’ market in July. 

Watch this video on how to buy, store and prepare plums and nectarines.

Recipes 
Use nectarines or plums to replace peaches in these recipes

Fruit Salsa
Fruit Cobbler
Fruity Oatmeal 
Grill It! – Cut the fruit in half, brush on some oil, and put it on the grill for a sweet or savory dish.
 
Plums and nectarines are called stone fruit because of their large, hard seeds that look like stones. They both contain Vitamin C to help keep you from getting sick, and fiber to help your digestion.
 
Did you know??

•  Nectarines are a type of peach, just without fuzzy skin
•  There are over 2,000 varieties of plums
  

 
Choosing Plums and Nectarines

Look for smooth skin with no bruises or mushy spots.

•  Nectarines should smell sweet, like a peach
•  Plums should be heavy for their size and firm
•  If the plums have a white film on the outside, that is okay, and it can be washed off
  

Look for locally grown plums and nectarines in your favorite store, or at your local farmers' market, for the tastiest options.
 
How to Store Plums and Nectarines
Put ripe plums and nectarines in the fridge, unless you are going to eat them right away. When you are ready to eat them, let them sit on the counter for about an hour for the best taste.
Put plums and nectarines that need to ripen in a brown bag in a warm spot – like on top of the fridge.
 
How to Prepare Plums and Nectarines

Cut the plum or nectarine in half by cutting down the seam (center) of the fruit, in a full circle around the seed, twist, and separate.

If you cannot twist the fruit, cut wedges out with a knife.

Eat plums and nectarines any way you like – raw, grilled, baked – and in a savory or sweet dish!

Spotlight on Peppers

Watch this video on how to buy, store, and prepare Bell Peppers.

Recipes for Bell Peppers:

Rainbow Bell Pepper Boats with Garbanzo Beans and Kale
Bell Pepper Nachos
Bell Pepper Egg-in-a-Hole
Bell Pepper and Vidalia Onion Strata with Fresh Salsa
Sautéed Peppers

Bell peppers come in a rainbow of colors: green, red, yellow, orange, even purple and white!  They are naturally sweet (NOT spicy like other pepper varieties such as jalapeños or habañeros) and are a great source of vitamin C.  Green bell peppers are slightly bitter since they do not get all of the natural sugars a pepper would get while ripening on the vine.  Bell peppers are even dried to make paprika.

Fresh bell peppers are in season during the summer and early fall, when they are most widely available and taste their best.  In Maryland, you can find bell peppers from July through September at farmers markets (which is where you are also most likely to find the purple and white varieties!).

Ways to use bell peppers any time of the day:

• Breakfast:  Peppers are a delicious addition to omelets and frittatas, and a great way to add more veggies to your meal.
• Lunch:  Add sliced peppers to sandwiches, wraps, and salads for extra crunch.
• Snack:  Sliced peppers are the perfect match for hummus, guacamole, salsa, or any of your other favorite dips.
• Dinner:  Add color and flavor by using peppers as a topping on pizzas and tacos; inside quesadillas and burritos; and tossing in stir fries, and rice and pasta dishes.  Add chopped fresh peppers into cold rice, pasta, or other grain-based salads.

Helpful recipe tip:  one large bell pepper = 1 cup chopped


Shopping and Storing Tips:

• Choose bell peppers that are firm and heavy for their size with bright coloring and shiny skin.  If stems are still attached, they should be firm and green.  Avoid peppers that have thin wrinkled skin or brown patches.
• Green bell peppers cost less and store longer than other types.
• Whole peppers can be stored in the refrigerator for up to 5 days; do not wash until ready to use.
• Bell peppers are a breeze to freeze!  Cut peppers into strips, dice or slice, depending on how you plan to use them.  Freeze peppers in a single layer on a cookie sheet with sides, about an hour or longer until frozen.  Transfer to a freezer bag and flatten the bag to push out as much air as possible before sealing.  The peppers will remain separated, making it easy to measure out for recipes.

Spotlight on Tomatoes

You can find tomatoes in the fresh produce section or canned. Watch this video on how to buy, store and prepare tomatoes.

Recipes:

School Garden Salsa
Summer Stuffed Tomatoes
Chicken Power Wrap
Watermelon and Tomato Salad
Baked Fish with Tomatoes, Greens, and Mushrooms
Italian-Style Vegetables
3-Can Chili


Did you know:

• That tomatoes are in the same plant family as potatoes, eggplants, and peppers?
• The word tomato stems from the word tomalt, which was what the fruit was called in Nahuatl, the language of the Aztecs?
• That when tomatoes were brought to Europe from Mexico and Central America, they were at first thought to be poisonous?
• That there are many thousands of varieties of tomatoes?

Tomatoes are one of the most popular vegetables around and are important to many different cultures. They are a major source of the antioxidant lycopene, which can help reduce your risk of cancer and heart disease. Tomatoes are also full of vitamin C, potassium, folate, and vitamin K. There are many sizes, shapes, and even colors of tomatoes.

Tips for Buying and Storing Tomatoes

• When at the store, you can buy fresh or canned tomatoes. Soups, chilis, and pasta sauces are all ideal for canned tomatoes. Look for cans that say “Low Sodium” or “No Salt Added”.
• When selecting fresh tomatoes, look for ones without bruises, wrinkles, or cracks. 
• You can also find tomatoes at farmers’ markets in Maryland, usually starting in mid-June or July.
• Once home, you can place any unripe tomatoes on the counter, stem-side down, as they continue to ripen.
• Any fully ripe tomatoes though can be placed in the refrigerator for a few days. Make sure to wash them well before using.

Ideas for Serving Tomatoes

Tomatoes on sandwiches or in salads are classic, but there are endless uses for tomatoes. Some great recipe ideas are listed above. Get creative and test out some new ways to use your tomatoes!

Small cherry or grape tomatoes are great for snacking.

• Oval plum tomatoes are better for cooking
• Larger, round tomatoes are best for slicing or dicing for salads

Spotlight on Radishes

Watch this video on how to buy, store and prepare radishes

Recipes for Radishes:

Broccoli Salad (with radishes)
Roasted Radishes
Spring Vegetable Sauté
Up, Down, and Around Salad 

Radishes are brightly-colored root vegetables with many health benefits. Naturally low in calories, saturated fat, and cholesterol, radishes are high in Vitamin C and contain many health-promoting vitamins and minerals. There are many varieties, and the most commonly-found variety in the United States are red and similar in size and shape to a ping pong ball. You may even find them with green, leafy tops. Separate radishes from tops and store separately in the refrigerator.  The greens are also edible (see tips below).

Try some of these fun radish ideas:

• Use as a colorful topping – Slice, grate, or finely chop and use to add a dash of color       and crunch to salads, soups, tacos, and sandwiches.
• Roast – Let kids help spread radishes on a baking sheet. Then add oil and seasonings to roast in the oven.
• Toss into stir fries or with other sautéed vegetables. Cooked radishes become milder in flavor for youngsters who might find them to be a little on the spicy side when served raw.
• Wash bright green, leafy tops and add to a salad or chop and sauté in a pan with nonstick spray and a favorite seasoning such as garlic or onion powder. You can also use chopped greens in soups for a little burst of color that packs in vitamins and minerals. 
• Try a different variety, such as daikon radishes, and then check out these 10 easy ways to use them

Because they grow quickly, radishes are also great for teaching children about growing your own food. Plant seeds in clear, plastic recycled containers and watch the entire plant grow, roots and all.  Then you can make this Up, Down, and Around salad to sample your harvest and discuss how plants grow!

Simple Ways to Help Out In a School Garden

There are many reasons to get involved with school gardening. Fruits and vegetables grown in a school garden give students the chance to taste test new foods. Harvested produce can also be used in cafeterias, sent home, or donated to a local food pantry.  Gardening creates a fun and exciting way for people of all ages to learn about the environment and how plants grow. Environmental science is an important part of youth education.

In recent years, school gardens have become more popular from Pre-K to 12th grade. Educators enjoy the hands-on approach school gardens offer for teaching students science, math, language arts, and more. Additionally, school gardening has shown to help strengthen school communities and improve the learning experience for many students. If you are new to gardening or have a growing interest to help out, here are simple steps anyone can take to help the local school community with gardening.

• Ask your child! If you are a parent, the easiest way to learn about what is going on at your child’s school is through them. Ask questions about their interest in plant science, ecosystems, and gardening. These are great topics to bring up during meals.  
• Reach out to principals, asst. principals, teachers and staff. The principal and assistant principal are able to connect you to the right person. Asking the principal is an easy way to learn more. Contacting science teachers, food service, or maybe an afterschool program are also great contacts to learn more about gardening at school.. These leaders may enjoy hearing about your interest in school gardening.
• School garden programs often look for volunteers to help with routine care. Caring for the garden can be in the form of watering plants, weeding, and harvesting. These tasks are easy, take little time to do and are greatly appreciated by teachers and staff.
• Extra support may be needed when school is not in session. Offering to check on the garden during weekends, holiday breaks, and time off is extremely helpful. Check school policies for visiting the school after hours. Access to water and equipment may require approval from maintenance and school leaders.
• Connect with the local University of Maryland Extension office. Educators from Extension are able to answer questions, connect you with Master Gardeners, 4H youth programs, nutrition educators, and local farmers. Extension offers free information and resources to help create a successful school garden program.

For more information on gardening with FSNE, resources, and getting connected with a local school garden. Visit the School Gardens page on our teacher website.

Spotlight on Snap Peas

You can find snap peas in the produce section, either loose or pre-packaged in a clear bag. Watch this video on how to buy, store, and prepare snap peas!

Recipes for Snap Peas

Garden Stir-Fry
Garbage Pasta Salad
Mint Sugar Snap Peas
Sesame Chicken with Peppers and Peas 

Snap peas, also known as sugar snap peas, contain fiber that helps keep you full and antioxidants like vitamin C and beta-carotene that help you be healthier. They are best eaten raw, or cooked for a short time, such as in stir-fries and sautés. The whole pod can be eaten, has a crunchy texture and a sweet flavor.

Snap peas do not require a lot of prep time in the kitchen. You can cut off the ends, and pull the string that runs down the middle of the pods, but you do not have to.

Here are some tips that can help you prepare snap peas in a snap!

1. In a stir-fry: Sauté (or  cook in a pan with a little oil)  snap peas with other vegetables you have, either fresh or frozen, add some soy sauce, and add to brown rice.
2. In a salad:  Mix snap peas with any other vegetables you like. They will add crunch and a bit of a sweet taste.
3. As a side dish: Sauté snap peas with a little bit of garlic for a side dish you can enjoy with your main course, like a roasted chicken.
4. In a sheet pan dinner: Roast with vegetables and fish in lemon and some oil. Try it with butternut squash and salmon. Cook at 400 degrees Fahrenheit for 25 minutes.
5. As a snack: Serve snap peas and carrots with hummus or light ranch for a midday snack that works well for both grown-ups and children.

Keep the Party Moving with Active Games!

Classroom celebrations come in all shapes and sizes—recognizing birthdays, holidays, and class achievements—but they should all focus on having FUN! Including active games during classroom celebrations is a great way to help keep students engaged and in motion, while also encouraging brain development, creativity, and reducing stress.

Physical activity stimulates the release of dopamine, norepinephrine, and serotonin; all chemicals in the brain that make you feel good, so students can keep that celebratory feeling going strong long after the party’s over.

Offer to lead these active games as part of your child’s next classroom celebration:

• Active Reading: Read a story with lots of active verbs like climb, run, jump, shake, and wiggle. Have the students stand and act out the verbs while you read.
• Dance to the Music!: Host a dance party or play freeze dance with the class’s favorite tunes.
• Scavenger Hunt: Hide objects around the room for students to find—you can increase the activity level by leaving a note for a specific exercise or movement they need to do when they find the item.
• Simon Says: There’s lots of ways to rev up this game (and everyone’s heart rate)—jogging, shooting baskets, and squats can all easily be done in place.

Holidays/Observances

• Valentine’s Day: What better day to get everyone’s heart thumping with physical activity? Have students exchange cards with different exercises written on them. After completing the exercise, students find additional partners with which to exchange cards and complete exercises. Teach students how to measure their heart rates before and after exercising so they can see the difference it makes.
• 100th Day of School: Set up 10 stations around the classroom where students perform a physical activity (squats, jumps, touching their toes, arm circles, etc.) with one set of 10 repeated movements. At the end of the circuit they’ll have completed 100 physical activities! Or, as an alternative, choose a few exercises and see how many of each activity they can do in 100 seconds.
• Fall Harvest: Take the class on a nature walk around the school. Collect items like leaves, twigs, acorns, and pinecones to bring back to the classroom and use in a craft project.
• Thanksgiving: Host your own Turkey Trot! Set up cones on a field or in the gym to mark off the course. Give each student a paper cut out of a turkey feather for each lap they complete and then use them all to decorate a classroom turkey to mark their success. 
• Winter: Have an indoor snowball fight with soft plush snowballs or pompoms or toss beanbag “snowballs” into buckets from increasing distances.

Spotlight on Oranges

If you need a little sunshine on a chilly winter day try adding fresh juicy oranges to your snacks or meals! Watch this video on how to buy, store and prepare oranges. Recipes for Oranges:
Banana Berry Smoothie
Breakfast Fruit Cup
Cinnamon-Orange Glazed Sweet Potatoes
MyPlate Wraps
Sunshine Salad

Oranges are a citrus fruit that people have enjoyed eating for hundreds of years all over the world. We mainly eat sweet Navel and Valencia oranges as well as tiny mandarin oranges which come from tangerines. Navel oranges got their name because the bottom of the orange looks like a bellybutton or navel. In the United States they are grown in California and Florida so, depending on where you live, your oranges may not have far to travel to arrive fresh at your grocery store.

Oranges make wonderful snacks. They do not need to be refrigerated and the thick peel means you can put them directly into your bag or backpack to take them with you. Fresh orange slices add delicious tangy flavor to salads and side dishes. And you can add them to smoothies with other fruits. Ideas for Serving Oranges

• Slice oranges into wedges for a quick, healthy snack.
• Keep a bowl on the kitchen table or counter stocked with fresh oranges. When fruit is readily available it is easier to choose them as a snack instead of opening the cupboards and picking something less healthy.
• Make a fruit salad with fresh fruits like strawberries, blueberries, and grapes then add canned mandarin oranges and pineapple chunks.
• Perk up your salad at lunch or dinner by adding peeled orange segments or canned mandarin orange slices. Add some crunch with walnuts or pecans, sprinkle with crumbled cheese and drizzle on your favorite dressing.

Orange Juice is Delicious Too!

• Make your own juice! Nothing tastes better than freshly squeezed orange juice in the morning. When you make your own, you can be sure there are no added preservatives or sweeteners.
• Try a fruit spritzer. Add 100% orange juice to sparkling water for a refreshing alternative to soda. Kids love this!
• Freeze 100% orange juice in a small paper cup with a popsicle stick or spoon in it. Take it out of the freezer, peel off the paper cup and you have a mini popsicle!

Tips for Buying Oranges

• Look for firm oranges that feel heavy for their size.
• The skin, or peel, should be shiny with a bright orange color. If there are a couple of marks or green spots that is okay.
• If you want an orange with a lot of juice, pick one with a thinner skin.
• Oranges can be kept at room temperature or stored in the refrigerator for up to two weeks.
• Do not select fruits with bruised, discolored or wrinkled skin.

Washing Fresh Oranges
Oranges should be washed before peeling or cutting.  Rub the surface, rinse with running water and dry with a paper towel.
Wondering if your kids might not like the taste of oranges? Not to worry! After chocolate and vanilla, orange is the world’s favorite flavor. So pick up some fresh oranges and add them to your menu this week.

Physical Activity Ideas for the Classroom

Why are brain breaks and physical activity during the school day important? Students need to stop and move their bodies throughout the day, this will help get the oxygen flowing to the brain. Brain breaks lead to students being more focused and productive during the day.

Children should get up every 30-60 minutes during the school day to move around for 5- 10 minutes.

Physical activity/Brain Break Ideas:

• Use a deck of cards, assign an exercise to each suit and use the numbers on the card to determine the number of time to practice each exercise
• Stand up and do 3 stretches
• Have a list of available activities and allow a new student to pick an activity each day
• 5-minute walking break around the classroom before an exam or quiz
• Pick an appropriate theme song and allow students to get up and dance for the length of the song

Wellness corners in the classroom: create a different theme in each corner of the classroom

• one corner of the classroom could be a breathing exercise 
• one corner could be a coloring corner 
• one corner could be a short yoga flow 
• one corner could be meditation

Parents can help increase physical activity in the classroom too!

• Offer to take the children outside for a midday walk (if possible, have a short lesson outside)
• Work with the PTA to provide space in the school for recess. Consider wellness walls or wellness hallways or find an empty space in the school to have indoor recess (gym, cafeteria, auditorium, empty hallway)
• Donate or help raise money for a “bag of fun” indoor activities (jump ropes, balls, fitness DVDs, hula hoops)
• Let students decide what kind of indoor activity they would like to do.

Try these brain break activities in your classroom today!

Spotlight on Cauliflower

The next time you’re in the grocery store, look for cauliflower in the produce section. Watch this video on how to buy, store and prepare cauliflower. 

Recipes for Cauliflower:

Roasted Cauliflower
Cauliflower Salad
Chicken Club Salad
Crunchy Vegetable Burrito
Cauliflower Soup

As the name suggests, cauliflower is actually an edible flower that is formed tightly around each other. It is packed with nutrients and has as much vitamin C as an orange! Also available in  purple, orange or green, cauliflower is a great veggie for snacks and meals. It’s easy to prepare, can be eaten in many different ways, and goes well with almost any seasoning or sauce.

Whole Cauliflower
One of the easiest ways to cook cauliflower is to roast it whole, but it takes a long time to cook in the oven. Roast a whole cauliflower at the same time you roast a chicken or bake meatloaf. It will be ready in about 45 - 60 minutes in a 400 degree oven.
When roasting a cauliflower whole, you will need to wash it a little differently: After you pull off the green leaves, place it in a bowl and cover with water. Swish the cauliflower for 10-20 seconds to release any hidden dirt, then rinse. After washing the cauliflower, pat it dry then rub on a small amount of vegetable oil and sprinkle with your favorite seasonings. If the cauliflower won’t stay upright, trim off the bottom part of the stem.

Cauliflower Florets
The most common way to serve cauliflower is in pieces called florets. Eat florets raw, or steam, boil, or roast them. Small florets can be added to soups, casseroles, pasta, and salads.

Other forms of cauliflower

• “Steaks” -  Cut a whole cauliflower into thick slices (often called steaks), then cook the cauliflower steaks in a skillet over medium heat with oil and garlic for about 5-10 minutes each side. You can also follow the directions for roasted cauliflower florets, but bake for about 15 minutes on each side.
• “Rice” - When you chop cauliflower into tiny pieces, you get cauliflower “rice”, which has become a very popular substitute for regular rice. While you could buy it already chopped, you can easily make your own. To make cauliflower rice, put chopped cauliflower in a blender and cover with water. Pulse the blender until the cauliflower pieces are as small as rice, then drain the water off using a fine mesh strainer. Cook the cauliflower rice in a skillet with a bit of oil or sauce.
• Mashed,  puréed, and more! -  Soft-cooked cauliflower can be mashed like potatoes or even mixed in with mashed potatoes. Blend cauliflower to make soups and sauces creamy without the added fat. You can even find recipes for pizza crusts made with cauliflower!

This week, try something new with cauliflower!