Full Details of Weekly Classes
Week of 1/2
: To kick things off, we will be making
applesauce oatmeal muffins. Oats are a great source of many nutrients
including vitamin E, zinc, selenium, copper, iron, manganese and
magnesium. Oats are also a good source of protein. Applesauce gives the
muffins a sweet flavor, as well as provides a great source of
antioxidants. Perfect as we enter into prime cold and flu season!
Week of 1/9
We will be mixing up some delicious Strawberry Banana Quinoa Muffins
this week. Quinoa is generally considered a grain, but interestingly it
is most closely related to leafy green vegetables such as spinach and
swiss chard. Not only is quinoa high in protein, but the protein it
supplies is complete protein
, meaning that it includes all nine
essential amino acids. We all know bananas are great for you (potassium
for cardiovascular and bone health), and strawberries are delicious and
packed with antioxidants.
Week of 1/16
: We will
be enjoying Roasted Red Pepper Biscuits this week! The recipe is a fun
"mix with your hands" recipe for sensory fun. Red peppers are high in
Vitamin A (great for eye and skin health) and C (immune system).
Week of 1/23
We're wrapping up this session with Pizza Balls. They taste awesome to
kids and adults alike, they're fun to make. They contain tofu, whole
wheat flour, and green pepper so not only are they yummy, they are super
Week of 2/6
: To kick things off, we will be making knishes. The word "knish" is Ukranian for dumpling, and these goodies are a staple in Jewish cooking. Ours use a dough made with mashed potatoes, and are filled with tofu, parsley and more potatoes! Potatoes are an excellent source of Vitamin C and potassium, among others. Tofu is a fabulous source of non-meat protein, and has the amazing ability to take on the flavor of whatever it is cooked with. (In my classes, we often tell the kids it is cheese).
Week of 2/13
: This week, we will be traveling to China for some Chinese Egg Rolls. Wondering how the kids will handle a deep fryer? Not here! These are baked in the oven, but they are guaranteed to disappear fast. They are filled with carrots, celery, bean sprouts and tofu for a vitamin packed punch.
Week of 2/20
: Next up, we will stop in Lebanon for some tasty Falafel. These baked goodies are made of chick peas (aka garbanzo beans), wheat germ, wheat flour and some tasty spices. In a recent study published in the Archives of Internal Medicine, garbanzo beans provided better blood fat regulation, including lower
levels of LDL-cholesterol, total cholesterol, and triglycerides than other foods with equal fiber content.
Wheat germ has a high amount of protein, while being low on the glycemic index for better blood sugar regulation.
Week of 2/27
We're wrapping up this session with a stop in Mexico for homemade bean burgers. These yummy treats have all sorts of nutrition packed in, from kidney beans, to carrots, salsa and green pepper. Most people are familiar with the fiber benefits of all beans, but kidney beans are also an excellent source of the mineral molybdenum, which is an integral component of the enzyme sulfite oxidase. Sulfite oxidase is important for detoxifying sulfites--those nasty additives to deli meats that many moms may recall avoiding during pregnancy!