Thursday, January 20, 2011

Kiwi Salsa

     Fresh Kiwi in December are one of the great winter treats in California.  This December, Bay View classes received a box of local kiwis from Aptos Kiwi Farm.  Students had a marvelous time tasting the kiwis in nutrition class.  In the garden, students combined kiwis with tangerines to make a scrumptious kiwi salsa. 

 Kiwi Tangerine Salsa

*3 to 4 California kiwifruit, peeled and diced (1-1/2 cups)
*2 medium tangerines or 1 orange, peeled and diced
*1 cup peeled and diced jicama
*1/2 diced sweet red or yellow bell pepper
*1/4 cup chopped cilantro
*1 tablespoon lime juice
*1/2 to 1 small jalapeno pepper, minced seeds and veins removed
*1/4 teaspoon of salt

In a large bowl, combine all ingredients, mixing well.  Chill briefly.  Makes about 2 cups.

Thursday, January 6, 2011

Plant Part Chili

The onset of winter has brought colder temperatures to the garden.  To keep students warm, we have been making a scrumptious vegetable stew.   Students incorporated all 6 plant parts (roots, stems, leaves, flowers, fruits, and seeds) in the stew.  In doing so, the Bay View students learned the different roles of plant parts and their nutritional benefits.  Below is a great chili recipe perfect for a cold night.

Plant Part Chili

  • 2 teaspoons vegetable oil
  • 1 medium onion, chopped
  • 2 carrots chopped
  • 1 head of broccoli chopped
  • 2 stalks of celery chopped
  • 1 medium green bell pepper, chopped
  • 3 cloves garlic, finely chopped
  • 1 (141⁄2-ounce) can diced tomatoes
  • 2 cups fresh or canned corn
  • 1 (141⁄2-ounce) can low-sodium vegetable broth
  • 2 teaspoons chili powder
  • 2 teaspoons dried oregano
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 (15-ounce) can red beans, drained and rinsed
  • 8 tablespoons fat free sour cream (optional)
1. In a large pot, heat oil over medium heat.
2. Sauté onion, bell pepper, carrots, broccoli and celery and garlic until tender about 5 minutes.
3. Add tomatoes, corn, vegetable broth, chili powder, oregano, and beans. Stir well.
4. Cover and simmer until thoroughly heated, about 15 minutes.
5. Spoon into 8 bowls. If desired, top each bowl with one tablespoon of fat free sour cream and serve with whole grain rolls.

Persimmon Pomegranate Salad

Fresh persimmons and pomegranates are one of the best signs of late fall.  Persimmons and pomegranates are commonly found around the Santa Cruz areas and are a great fall fruit staple.  Fuyu Persimmons, the small round persimmons, are great fresh.  Students in Nutrition enjoyed these two fall fruits in an excellent salad that is easy to make at home.  Below is fresh tasty salad that is perfect for lunch or dinner.

Persimmon Pomegranate Salad

  • 1 large pomegranate
  • 2 small Fuyu persimmons
  • 8 ounces mixed baby salad greens, washed and spun dry
  • 1 large lemon, zest grated in long tendrils
  • 1 tablespoon extra-virgin olive oil
  • Teaspoon of salt
  • Freshly ground black pepper
  •  1/2 cup pecan pieces, toasted
  • 2 tablespoon butter
  • 1 tablespoon cinnamon
  • 1 tablespoon honey
  • Melt butter in a pan.  On low heat add pecans, honey, and cinnamon until pecans are covered
  • Set aside to cool.
  • Seed the pomegranates
  • Dice the persimmons
  • Add pomegranates, persimmons and pecans to the greens
  • Add salt and pepper
  • Add zest and squeezed lemons to the oil.  Mix and drizzle over salad

Rainbow Stir Fry

Our garden classroom became very colorful this fall as Bay View students cooked up a rainbow stir fry.  A stir fry is a quick and easy dinner kids can help prepare at home that incorporates fresh vegetables.  Adding a variety of colors to meals makes eating healthy fun and encourages kids to try different fruits and vegetables.   Below is a recipe for a tasty rainbow stir fry that will brighten any kitchen!

Rainbow Stir-Fry
1 large onion, sliced
1 large red pepper, thinly sliced
2 carrots, peeled and grated or diced
1/2 head purple cabbage, thinly sliced
1 cup celery, thinly sliced
1 head of broccoli diced
2 yellow summer squash thinly sliced
2 tablespoons minced ginger root
1 teaspoon salt
1/4 cup soy sauce

Put the onion and green pepper into the pan and stir-fry for three minutes. Add the carrots and cabbage and cook until cabbage begins to wilt, about 7 minutes. Add the remaining ingredients and stir well, and cook 3 more minutes. Turn off the heat and serve over brown rice. Serves 4.