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WHATS NEW at WHITSONS this year... SEPTEMBER 2011 Activity of the Month Produce of the Month Aeorbics is a fun way to relax, de-stress and unwind from a long day, but more importantly, aerobics is particularly helpful when it comes to weight control. If you are trying to lose weight or even just maintain your weight, try aerobics! Hot, fresh corn-on-the-cob is always deli- cious when in season. Fortunately, it is also a worthy part of any healthful menu. Corn is a good source of many nutrients including thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, dietary fiber, vita- min C, phosphorus and manganese. National 5-A-Day It’s National 5-A-Day Month! Did you know that eating 5 servings of vegetables per day can actually help reduce your risk of heart disease, cancer, diabetes and obesity? Here are some tips to help you on your way to 5-A-Day: • Always refrigerate cut-up fruit and veggies to store for later. • Enjoy an egg omelet with spinach or mixed veggies for breakfast. • Include cut up veggies with a low fat dip along with your lunch. • Try to include a green salad with your dinner every night. • Order a veggie pizza instead of another topping and ask for extra veggies. • Include chopped vegetables in pasta sauce or lasagna. • Grill veggie kabobs. Try tomatoes, mushrooms, green peppers and onions. Visit www.Whitsons.com/Nutrition to see a complete nutritional profile of the lunch served right in your cafeteria, including allergens and nutrition facts. Have Allergies to Gluten, Casein or Soy? Visit www.NuLifeFoods.com and check out what’s available! NuLife offers great tasting, GFCFSF foods that help people with food sensitivities to be free. The following items are available right in your cafeteria! WE PURCHASE LOCAL! Look for our Greenleaf Cuisine menu specials! Produce is purchased through regional suppliers when seasonably available. Visit our website, www.Whitsons.com, to see all that we are doing to help save the environment! f r e s h f r o m f a r m t o f o r k Greenleaf Cuisine by whitsons Chicken Nuggets French Toast Chocolate Chip Cookies Meatballs and Sauce

National 5-A-Day · 3 cups chopped veggies of your choice 3 cups shredded mozzarella cheese 1.5 cups marinara sauce 3 cups chicken broth Directions Preheat the oven to 350°. Place

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Page 1: National 5-A-Day · 3 cups chopped veggies of your choice 3 cups shredded mozzarella cheese 1.5 cups marinara sauce 3 cups chicken broth Directions Preheat the oven to 350°. Place

WHAT’S NEW at WHITSONS this year...

September 2011

Activity of the Month

Produce of the Month

Aeorbics is a fun way to relax, de-stress and unwind from a long day, but more importantly, aerobics is particularly helpful when it comes to weight control. If you are trying to lose weight or even just maintain your weight, try aerobics!

Hot, fresh corn-on-the-cob is always deli-cious when in season. Fortunately, it is also a worthy part of any healthful menu. Corn is a good source of many nutrients including thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, dietary fiber, vita-min C, phosphorus and manganese.

National 5-A-DayIt’s National 5-A-Day Month! Did you know that eating 5 servings of

vegetables per day can actually help reduce your risk of heart disease, cancer, diabetes and obesity? Here are some tips to help you on your way to 5-A-Day:• Always refrigerate cut-up fruit and veggies to store for later.• Enjoy an egg omelet with spinach or mixed veggies for breakfast. • Include cut up veggies with a low fat dip along with your lunch.• Try to include a green salad with your dinner every night.• Order a veggie pizza instead of another topping and ask for extra veggies.• Include chopped vegetables in pasta sauce or lasagna.• Grill veggie kabobs. Try tomatoes, mushrooms, green peppers and onions.

Visit www.Whitsons.com/Nutrition to see a complete nutritional profile of the lunch served right in your cafeteria, including allergens and nutrition facts.

Have Allergies to Gluten, Casein or Soy? Visit www.NuLifeFoods.com and check out what’s available! NuLife offers great tasting, GFCFSF foods that help people with food sensitivities to be free. The following items are available right in your cafeteria!

WE PURCHASE LOCAL!Look for our Greenleaf Cuisine menu specials! Produce is purchased through regional suppliers when seasonably available. Visit our website, www.Whitsons.com, to see all that we are doing to help save the environment! fresh from farm

to fork

Greenleaf Cuisineby whitsons

Chicken Nuggets

French Toast

Chocolate Chip CookiesMeatballs and Sauce

Page 2: National 5-A-Day · 3 cups chopped veggies of your choice 3 cups shredded mozzarella cheese 1.5 cups marinara sauce 3 cups chicken broth Directions Preheat the oven to 350°. Place

Cooking Lesson... STrAWbErry bANANA SmOOTHIE

OCtOber 2011

You are what you eat, or so the saying goes. The foods we eat determine the vitamins and minerals our bodies will have available to use as fuel. Different foods provide us with different vitamins and minerals. The simplest way to make sure you are getting a variety of vitamins and minerals is to eat foods that are different colors of the rainbow. For example: red tomatoes provide us with vitamin A and licopene, or-ange oranges provide us with loads of vitamin C, yellow bananas provide us with lots of potassium, green spinach provides us with vitamin K and iron, blue blueberries are loaded with various antioxidants, and purple eggplant provide us with dietary fiber and manganese. In addition, you should limit the amount of foods you eat that contain little to no nutritional value, as these “junk foods” will fill your stomach up and prevent you from being able to enjoy the much needed foods listed above.

Activity of the Month

Produce of the Month

Get into shape with soccer! Head outside to practice your goals. If you want to im-prove your game, choose two outdoor items to use as goal posts. Stand about 30 feet back and try to kick the ball into the goal. Once you master this distance, stand back a few more feet and try again. If you keep it up, it wont be long before you improve your game!

Did you know that one apple provides as much dietary fiber as a bowl of bran ce-real? That’s equal to one fifth of the recom-mended daily intake of fiber. Apples are also loaded with pectin, a soluble fiber that aids digestion and may help reduce cancer and heart disease.

Ingredients1 banana10 medium strawberries1 cup of frozen vanilla yogurt 1 cup of lowfat milk1 cup of ice DirectionsPlace all ingredients into a blender and mix until smooth. Pour mixture into your favorite cup and enjoy with a colorful straw and an umbrella toothpick. Enjoy!

Vitamins & Minerals

Page 3: National 5-A-Day · 3 cups chopped veggies of your choice 3 cups shredded mozzarella cheese 1.5 cups marinara sauce 3 cups chicken broth Directions Preheat the oven to 350°. Place

Cooking Lesson... FruIT NACHOS

NOVember 2011

Do you find yourself becoming more sedentary during the winter months? Here are some ideas for staying active indoors regardless of the weather. Why not get into a good exercise video game. You may be surprised at how many calories you are able to burn. Try yoga and pilates right in your living room, just pop in a fitness DVD and invite a friend over. You can also stay busy by straightening up the house. Clean-ing your room or even the kitchen is good exercise and will also please your family. If you live near a fitness center, try indoor swimming, tennis or even volleyball. Another fun thing to do during the winter is visit a museum or aquarium; it’s sure to get your heart pumping.

Activity of the Month

Produce of the Month

Kickboxing is great because it really gets you to loosen up! Your moves should be executed with utmost energy and firmness so that your muscles are flexed and toned down. Restricting your movements can actually defeat the purpose of this fitness program. With cardio kickboxing, your body should move without limits.

Contrary to what you may think, squash are actually soft fleshy vegetables hidden by a hard rind, similar to a pumpkin. They belong to the same plant family as mel-ons and cucumbers and have a wonderful flavor. Why not have squash with dinner tonight?

Ingredients1/2 cup chopped strawberries 1/2 cup chopped mango 1/2 cup chopped melon 1/2 cup fresh blueberries 1 tsp of freshly chopped cilantro 1/4 cup of low fat vanilla yogurt 1 bag of tortilla chips

Directions Mix all ingredients together in a large bowl, then pour into 4 smaller bowls for serving. Set the fruit salsa out on the table with the chips in the middle and enjoy your fruit fiesta!

Indoor Activities

Page 4: National 5-A-Day · 3 cups chopped veggies of your choice 3 cups shredded mozzarella cheese 1.5 cups marinara sauce 3 cups chicken broth Directions Preheat the oven to 350°. Place

Cooking Lesson... EvEryTHINg PIzzA

DeCember 2011

Enjoy your favorite holiday foods without the guilt this year. The key is por-tion control! When you are faced with that delicious holiday spread, think before you eat. Pick your three favorites dishes and serve yourself very small portions of each. Next, make sure to load veggies onto your plate so that your plate feels full. Now you can enjoy your dinner and remember to savor each bite! You will thank yourself later. As long as you are motivated you are bound to make the smart choice. It’s also a good idea to walk in with a game plan before you over indulge.

Activity of the Month

Produce of the Month

Hockey is a fun sport! If you are looking to improve your game, start with the your goal shot. As with any sport, you must keep your head up. Having the confidence to do this takes practice, but it is worth it. Keeping your head up will allow you to find openings more effectively as well as increase your accuracy.

Not only are carrots delicious but they also have the highest beta carotene (vitamin A) content among all vegetables. Believe it or not, carrots are not always orange; they can actually be found with a purple, white, red or yellow pigment. Ingredients

1 large whole wheat pizza crust3 cups chopped veggies of your choice3 cups shredded mozzarella cheese1.5 cups marinara sauce3 cups chicken broth

DirectionsPreheat the oven to 350°. Place the chopped veggies in a pan with chicken broth and cook until the veggies are ten-der. Drain excess broth. Cover the pizza dough with marinara sauce, then pile on the veggies. Once all the veggies are on, cover them with cheese and place in the center of the oven with a drippings pan on the rack below. Cook until the cheese is melted and the crust is golden brown on the edges. Let cool for 5 minutes and enjoy!

Holiday Habits

Page 5: National 5-A-Day · 3 cups chopped veggies of your choice 3 cups shredded mozzarella cheese 1.5 cups marinara sauce 3 cups chicken broth Directions Preheat the oven to 350°. Place

Cooking Lesson...

mANgO SOrbET

JaNuary 2012

Warm up your winter with heart healthy menu staples that are kind to your waistline and your taste-buds. Winter is a terrific time to enjoy foods of fiber, color and flavor: legumes. Cranberries and winter squash are just a few of the nutrition-packed must-haves for cold winter days. These foods are rich in vitamins, minerals and protein. The key is to find foods that are readily available, loaded with vitamins and are low in fat. Stews and other “one pot” dishes are always popular during these cold months because they are warm and comforting. Why not challenge yourself, after getting your parents permission, add all of your favorite winter ingredients together to make your own “one pot” dish. Try serving it to your family over rice.

Activity of the Month

Produce of the Month

Activity of The Month Challenge: It’s football season! Grab that football from the back of the closet and celebrate by having a catch with a friend! All you need is a clear area and another pair of hands in order to run around, get some exercise and have some football fun!

Cauliflower is white because it doesn’t con-tain chlorophyll, unlike broccoli, cabbage and kale. This happens because cauliflow-er is covered by its leaves during the grow-ing process which shields the florets from the sun as they grow. This nutritious veg-gie is also thought to help prevent cancer!

Ingredients2 mangos, choppedJuice of 1 lemon8 tsp of calorie free sweetener3 cups of vanilla yogurt1 cup of strawberriesFresh mint for garnish

Directions:Combine all ingredients, except the mint, in a blender, and blend until smooth. Spread evenly in a shallow bowl and freeze until firm. Once firm, scoop the mixture back into the blender and blend again to get all the ice chunks out. Once the mixture is smooth, place back in the bowl and freeze again for one hour. When one hour is up, take the sorbet out of the freezer and let thaw for ten minutes before serving. Scoop into bowls and enjoy!

Healthy Winter Foods

Page 6: National 5-A-Day · 3 cups chopped veggies of your choice 3 cups shredded mozzarella cheese 1.5 cups marinara sauce 3 cups chicken broth Directions Preheat the oven to 350°. Place

Cooking Lesson... bLuEbErry bArS

February 2012

Take care of your body and your mind. We know that the food we eat affects our body but it may have even more of an influence on how the brain works, more specifically; it’s general tone, level of energy and how it handles its tasks. Mood, motivation and mental performance are powerfully influenced by diet. The brain is an extremely metabolically active organ, making it a very hungry one, and a picky eater at that. It’s becoming pretty clear in research labs around the country that the right food, or the natural neurochemicals that they contain, can enhance mental capabilities. For example, certain foods may help you to concentrate, tune sensorimotor skills, keep you motivated, magnify memory, speed reaction times, defuse stress and perhaps even prevent brain aging. Keep your body fit with exercise and feed it with healthy fuel, such as lean proteins, plenty of fresh vegetables and fruits and whole grains.

Activity of the Month

Produce of the Month

Sledding is a fun activity that allows you to get exercise while having fun. There is nothing more exciting in the winter than fly-ing down a hill at top speed. It’s even more fun if you go with you friends and family! Just remember to watch out for other sled-ders on their way down! Enjoy.

Tangerines have similar health benefits to oranges. Tangerines and oranges provide excellent sources of vitamin C and flavo-noids. They also offer a very good source of fiber, B vitamins, carotenes, pectin, potas-sium, and folic acid.

Ingredients:3/4 cup blueberry jam1 cup flour1 cup rolled oats1/2 cup butter1/3 cup light brown sugar, softened1/4 tsp. baking powder1/8 tsp salt

Directions:Preheat the oven to 375°. Mix all ingredients, except the blueberry jam, in a large bowl. Once the mixture is blend-ed well, place half of it into an 8x8 pan. Press the mixture down into the pan and even out. Now add the blueberry Jam to the other half of the mixture in the bowl and mix thoroughly. Once the remaining mixture is blended, pour it over the top of the mixture in the pan. Bake for 25 minutes then, let cool for 15 minutes. Cut into squares and enjoy!

Mental Well-Being

Page 7: National 5-A-Day · 3 cups chopped veggies of your choice 3 cups shredded mozzarella cheese 1.5 cups marinara sauce 3 cups chicken broth Directions Preheat the oven to 350°. Place

Cooking Lesson... CArrOT FrIES

marCh 2012

This month, we focus on starting each day the healthy way, with a good breakfast. We’ve all heard that “breakfast is the most important meal of the day” and we all know that it is true, but more importantly, students who eat breakfast make fewer mistakes and complete their school work more efficiently. They also perform better on standardized tests and show improvement in their memory recall, attention and reac-tion to frustration. A good breakfast also helps to prevent overeating during other meals and snacking heavily during the day. A healthy breakfast is key to preparing the mind for learning and gives us the energy for a productive day. You should start you day off with breakfast every day!

Activity of the Month

Produce of the Month

Playing softball is a good way to reduce fat and burn calories. In terms of energy expenditure, about 15 minutes of Soft-ball expends about 105 calories. Over 12 months, this daily workout uses up a total of 38,325 calories per year: the equivalent of 11 pounds of body weight.

Potatoes are great because they can be eaten so many ways. Not only do they taste wonderful but they are actually very nutritious, too; potatoes are loaded with vitamin C and vitamin B6.

Ingredients:6 large carrots2 tbsp. olive oil1/2 tsp. salt1/4 tsp. pepper1/2 tsp poultry seasoning

Directions:Preheat the oven to 350°. Peal carrots and cut off tips. Cut all carrots down the center (the long way) two to three times until they are the thickness of a French fry. Then cut them in half to shorten them to the length of a French fry. Put all other ingredients into a large bowl and mix. Toss the carrots in the mixture until they are all coated, then put them on a pan and bake for 20 minutes or until the carrots are tender. Let cool and enjoy!

National Breakfast Month

Page 8: National 5-A-Day · 3 cups chopped veggies of your choice 3 cups shredded mozzarella cheese 1.5 cups marinara sauce 3 cups chicken broth Directions Preheat the oven to 350°. Place

Cooking Lesson... CINNA-POPS

april 2012

In celebration of Earth Day, learn how to make sustainable food choices that support local communities and make us better stewards of the Earth. A sustain-able food product is created with the goal of protecting and restoring the surround-ing environment now and for future generations. In addition to helping support local farmers and communities, sustainable food choices provide you with good quality and healthy food. Make the switch to a supermarket that provides locally or regionally produced foods. Also, look for organic and natural foods that don’t use harsh artificial chemicals, pesticides, or additives.

Activity of the Month

Produce of the Month

Basketball involves a lot of starting and stopping. While not renowned as an aero-bic sport, it is still a great workout that can help you: burn calories (an hour of bas-ketball can burn 630–750 calories), build endurance, improve coordination, develop concentration and self-discipline and build up muscle.

Did you know that banana plants are the largest plants on earth without a woody stem? They are actually giant herbs from the same family as lilies, orchids and palms. A cluster of bananas is called a hand and consists of 10 to 20 bananas, which are known as fingers.

Ingredients:1 cup low fat yogurt1 cup applesauce1 tbsp. honey1/2 tsp. ground cinnamon1/2 cup finely chopped apple (peel before chopping)

Directions:Mix all ingredients together in a large bowl. Once blended, pour mixture into paper cups until 3/4 full. Cover each cup with plastic wrap and pop the wooden popsicle sticks into each cup. Place in the freezer until firm. When you are ready to eat them, simply pop off the paper cup and enjoy!

Earth Day

Page 9: National 5-A-Day · 3 cups chopped veggies of your choice 3 cups shredded mozzarella cheese 1.5 cups marinara sauce 3 cups chicken broth Directions Preheat the oven to 350°. Place

Cooking Lesson... bErry PANCAKES

may 2012

No time? No problem! You needn’t sacrifice healthy eating to accommodate a busy schedule. A few generations ago, most meals were cooked and eaten at home. Outings to restaurants were reserved for special occasions and shoveling down a meal in the car was almost unheard of. Today, however, most of us find ourselves short on time and tempted to grab whatever is easy and call it dinner. Choosing healthy foods, even on the go, isn’t all that hard to do but it does require a bit of thought. This month, we focus on nutritious foods that you can take with you. Try packing healthy snacks like whole-grain crackers or pretzels, fresh fruit or even cut-up veggies with you. If you have something healthy available when you get hungry, you’ll eat it. Don’t waste calories on a beverage. Regular soda is filled with empty calories and the diet versions aren’t a much better alternative. Plain water is the best choice for keeping hydrated and stav-ing off hunger. Often, people reach for food when all that they really need is water. Just remember to plan ahead and you’ll be ahead of the game!

Activity of the Month

Produce of the Month

Hiking is such a great way to get the exer-cise you need. It turns something that may be considered a chore into an exciting ad-venture. Whether sight seeing, distance or altitude is your goal, there is a great sense of accomplishment when you complete the trail. Get those boots on and get out there!

Broccolini is a cross between broccoli and gai lan (Chinese broccoli). It is sweeter than broccoli and the delicate stalks do not need to be peeled. It is also sometimes called baby broccoli. Broccolini is fat free, cholesterol free, very low in sodium, and an excellent source of vitamin A and vita-min C.

Ingredients:3 cups of your favorite pancake mix1 egg1 cup of blueberries1 cup of chopped strawberries2% low fat milk2 tbsp honey

Directions:Wisk the egg in a large bowl and add 3 cups of pancake mix. Pour the small amounts of milk into the bowl and mix with the pancake mix, until you get it to the consistency of yogurt, then add the honey. Now add your berries, fold the mixture with a spoon, make sure not to crush the berries. Pour the mix onto a greased pan and cook for 2 minutes on each side, or until golden brown on each side. Enjoy!

Health On The Run

Page 10: National 5-A-Day · 3 cups chopped veggies of your choice 3 cups shredded mozzarella cheese 1.5 cups marinara sauce 3 cups chicken broth Directions Preheat the oven to 350°. Place

Cooking Lesson... PEAr APPLE COLE SLAW

JuNe 2012

Stay healthy and safe this summer. Here are some tips that can help you during these fun months to come: always eat your breakfast in the morning, it gives your metabolism a jump start for the day. Choose lower fat foods; baked, boiled and grilled foods are better then the fried alternative. Low fat dairy is a better choice than the full fat version. Stick to your exercise routine, even if it’s just going for a walk each day. The right combination of diet and exercise can actually help prevent some chronic diseases. Make sure you get all the rest you need; your cells actually regenerate them-selves while you’re sleeping. Also, don’t forget about eating those fruits and veggies; they’re in season now, so enjoy yourself while getting those important vitamins and minerals you need. Enjoy your summer!

Activity of the Month

Produce of the Month

Tennis is fun but it can get competitive. If you are ready to improve your game, remember to stay determined, know which shots to play, stay physically fit and watch your footwork! If you break the game down, it wont be so difficult!

Nectarines provide us with very good sources of carotenes, potassium, flavo-noids, and natural sugars. They are also good sources of lutein which gives the red, orange, and yellow colors to fruits. These phytochemicals are especially beneficial in the prevention of heart disease, macular degeneration and cancer. Ingredients:

1/4 cup cider vinegar 1 tbsp brown sugar 2 tsp sunflower seeds 1/2 tsp salt 1/4 tsp black pepper 2 cups thinly sliced Granny Smith apple (about 1 large apple) 2 cups thinly sliced pear (about 1 large pear) 1 (12-ounce) package cabbage-and-carrot coleslaw

Directions:Combine cider vinegar, brown sugar, sunflower seeds, salt and pepper in a small bowl, then set aside. Combine apple, pear, and coleslaw in a large bowl; stir in dressing. Chill for to 2 hours.

Stay Healthy This Summer