Healthy Halloween – Candy Corn Smoothie

I love candy corn at Halloween!  So when I saw this candy corn smoothie recipe online, I just had to try it – with some adaptions of course.  Adapted from: Toni Dash. It was pretty good.

The wheels are already spinning and I think that next time I will make it with lemon, orange and Greek Yogurt layers.  But still a fun recipe you can make with your students.

Please let us know if you have made this recipe and if so, what you used for the layers?

Candy Corn Smoothie

Candy Corn Taste in a Glass

Yields: 2 smoothies

Ingredients:

Yellow Layer

  • ½ cup fresh pineapple – cut and diced.
  • ½ large banana
  • 2 tablespoons water

Orange Layer

  • 1 cup fresh papaya – I used can since papaya (unsweetened) wasn’t in season and unavailable
  • 1/4 cup freshly squeezed orange (no sugar added and not from concentrate)
  • If desired: ¼ teaspoon cinnamon

White Layer

  •  ½ cup coconut milk
  • 2 tablespoons coconut cream
  • 1 teaspoon honey
  • If desired: ¼ teaspoon vanilla

Directions: 

  • Place wide-rimmed martini shaped glasses in the freezer for 20-30 minutes.
  • While glasses are chilling, blend ingredients in a blender for the yellow layer (pineapple, banana and water).
  • Add a thin layer to the bottom of the martini glass.  Chill 15-20 minutes.
  • While yellow layer is chilling, rinse blender then blend together ingredients for the orange layer (papaya, orange juice and cinnamon).
  • Pour this layer on top of the yellow layer in a thin circular motion so that it does not mix with the yellow layer.  I chilled my yellow layer until it was almost icy, so that it would hold.
  • Chill for 15-20 minutes.
  • While orange layer is chilling, rinse blender and then blend together ingredients for the white layer (coconut milk, coconut cream, honey and vanilla).
  • Pour this layer on top of the orange layer in a thin circular motion, again making sure that it does not mix with the layers below it.
  • Serve as is or chill again and then serve.

 This recipe is a good source of fiber, iron and potassium.

 

 

 

 

 

Advertisements

“The Three Sisters” Squash

The word squash is derived from the Indian word askutasquash, meaning “eaten raw or uncooked.” Although Native Americans mostly ate it raw, we generally like to cook it.  Squash is known as one of the “Three Sisters” planted by Native Americans.  The three sisters include corn, beans and squash and were three native plants that were farmed.  This was one of the first examples of sustainable agriculture, as each plant supported the others’ growth: corn provided stalks for the beans to grow, squash vines covered the weeds on the ground, and beans provided nitrogen for all three crops to grow.

Squashes are technically classified as a fruit, but have many culinary uses as a vegetable. They come in a variety of sizes, shapes and colors.  Some are big and round, while others are thin and short.  They can come flattened or tubular and with straight or crooked necks.  Colors range from white to yellow to orange to green – some with stripes, others that are solid.

They are classified according to when they are best harvested, in either the winter or summer. Summer squash is usually harvested during the summer. These plants have thinner skins and are smaller.  Examples include zucchini and yellow crookneck. Winter squash are harvested at maturity, usually at the end of the summer through the winter.  This type of squash generally has a harder shell, which allows them to act as storage containers for cooking their flesh along with other ingredients.  They have thick skin and hard seeds and can be stored for long periods of time without refrigeration.  Examples include butternut, acorn and spaghetti squash.

Squash is extremely high in carotenoids (Vitamin A) – most orange fruits and veggies are high in Vitamin A.

It is also extremely high in the following:

Vitamin C
Fiber
Potassium
Magnesium

It is rich in Lutein, a carotenoid that contributes to the dark orange color of butternut squash and pumpkin and serves as an anti-oxidant.

Squash can protect you against cancer, heart disease and cataracts.

Fun Fact: It has the same composition as a fruit, so is considered a fruit and not a vegetable. All squash is considered a fruit with edible flesh.

Parent tip for cooking with kids: Many varieties of squash contain seeds that can be toasted and eaten as a snack. Pumpkin is a member of the squash family, and its seeds can be made into a tasty Halloween treat that kids gobble up! You can toast any kind of squash seeds, including butternut and acorn squash, and then coat them with a little olive oil, cayenne pepper, cumin and salt and add them to their favorite squash soup.

CinnaSquash Muffin

CinnaSquash Muffins
A healthy take on regular old muffins.

Yields: 24 regular-sized muffins (two pans’ worth)

Ingredients:

1 1/2 banana – mashed
1 cup butternut squash – baked or boiled
2 eggs
¾ cup apple sauce
1/3rd cup turbinado sugar or sucanat (or any other less processed sugar)
¼ cup plus 2 tablespoons sunflower oil
2 cups whole wheat/white flour
1 teaspoon salt
1 teaspoon baking soda
2 teaspoons baking powder
2 teaspoons cinnamon

Directions:

• Preheat oven to 350 degrees.
• Grease muffin pans or add muffin cake liners to pans.
• Mix together banana, squash, eggs, apple sauce, sugar and oil in a mixing bowl until  well blended. You can also use an electric mixer if this is easier.
• In a separate bowl, mix together flour, salt, baking soda and powder and cinnamon.
• Make a hole or well in the dry ingredients. Dump the wet ingredients into the center and then start to blend the two ingredients together to form a batter.
• Pour batter into muffin tins and sprinkle with cinnamon.
• Bake at 350 degrees for 16-20 minutes.
• Let cool and then serve.

Optional: Top with a glazed cinnamon icing

Nutritional information (per muffin):

Calories 90
Carbohydrates 12 grams
Protein 2 grams
Fat 4 grams Saturated fat 1 gram
Fiber 2 grams
Vitamin A 1% of daily rec amt
Vitamin C 5% of daily rec amt Sodium 130mg – low
Calcium 1% of daily rec amt
Iron 4% of daily rec amt
Sugar 1.5 grams

Why is this recipe healthier than a usual squash muffin recipe?

  • We used bananas instead of butter for moisture and tenderness.
    • A lot of recipes call for a cup of butter, which adds 1,600 calories, 176 grams of fat and 112 grams of saturated fat to the recipe.
    • 1 ½ bananas add only 158 calories, .6 grams of fat and .15 grams of saturated fat.
  • We swapped out butter for sunflower oil.
  • We added butternut squash for a boost of Vitamin A and Vitamin C.
  • We lowered the amount of sugar added to the recipe – only 1/3rd cup.
    • Some recipes call for 3 cups of sugar!
    • We swapped out the sugar with apple sauce.  You can also use fruit such as figs or dates, fruit puree or vanilla extract to cut back on sugar in a recipe.
  • We used whole wheat/white flour to add more fiber and still make it appealing to kids.
  • We added only a teaspoon of salt for 24 muffins.
  • We included cinnamon for added sweetness and flavor.

“Netted Gems”

The orange ones protect your eyes!  Yep, that’s right, the orange colored fruits and vegetables are rich in beta-carotene which is converted to Vitamin A in our bodies to help protect our eyes. And the orange flesh-colored cantaloupes are no exception to this rule. 1 cup of cantaloupe provides 120% of our daily recommended amount of Vitamin A.

Why do we need Vitamin A? When we eat foods rich in Vitamin A, they become part of a protein known as Rhodopsin. This protein converts light into a signal that is sent to our brain to create an image, which allows us to see in dim light or at night. It also helps our eyes adjust to darkness – think dark movie theatre!

Vitamin A Deficiency: So knowing that Vitamin A helps us see in the dark, it makes perfect sense that a deficiency in this important nutrient could make it difficult for us to see at in the evening, a condition known as night blindness. This ailment makes it extremely challenging for drivers to see at night!

Vitamin A also strengthens our eyesight by nourishing our corneas and helps prevent xerophthalmia or dry eyes.

History: I like to give students a little bit of history on foods grown locally, so that they have a better idea of where their food is coming from. For example, the burpee company introduced these “netted gems” in the 1880’s and Colorado has been growing them since that time. Although cantaloupe is grown all over the state, the majority are grown in the Rocky Ford region (about an hour southeast of Pueblo). This area has been coined the “sweet melon capital of the world,” because they also grow another extremely popular summer melon – watermelon. Consider doing some research on locally grown cantaloupe in your area (if applicable) and share with your students.

Now is a great time to have students prepare recipes using these netted gems as they are in-season right now and taste so sweet and juicy – yum!

Personally, I just like to cut up cantaloupe and eat as is (I could literally eat a whole cantaloupe in one sitting – it tastes so sweet!), blend it by itself to make cantaloupe juice or even freeze it to make a cantaloupe sorbet. However if you want to introduce students to new and different ways to use cantaloupe, here are a couple of recipes to try.

Cantaloupe Creamsicle Smoothie

 Cantaloupe Creamsicle Smoothie

Image courtesy of: http://www.kitchenfrau.com/creamsicle-smoothie/

Servings:  3

Ingredients:

  • ½ medium cantaloupe
  • ¼ cup plant-powered milk (I prefer soymilk because it makes it creamier, but you can also use almond milk.)
  • ¼ cup fresh pressed orange juice – no sugar added and not from concentrate.

Directions:

  1. Thoroughly wash and dry (if possible use a fruit and vegetable wash) the cantaloupe rind before cutting it. This may help reduce your risk of food poisoning.
  2. Then cut and dice your cantaloupe. This article does a good job of explaining the necessary steps to cut a cantaloupe http://www.onceuponachef.com/how-to/how-to-cut-a-melon.html.
  3. Add diced cantaloupe to a blender and then add plant milk, and orange juice. Blend until desired smoothness. Some like it smooth and even juice-like, while others like it a little thicker.

Nutrition Facts: Here is the nutrition label for this recipe.  As you can see, per serving this recipe provides 104% of your daily recommended amount for Vitamin A and as an added bonus, it provides 85% of your daily recommended amount for Vitamin C. Plus it is a good source of potassium and contains iron.

Nutrition Facts
Servings: 3
Per Serving % Daily Value*
Calories 52
Total Fat 0.6g 1%
Saturated Fat 0.1g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 25mg 1%
Potassium 311mg 7%
Total Carb 10.9g 4%
Dietary Fiber 1g 4%
Sugars 9.8g
Protein 1.6g
Vitamin A 104% · Vitamin C 85%
Calcium 1% · Iron 3%
*Based on a 2,000 calorie diet
Recipe analyzed by  Very Well

If you have a little bit more time, here is another fun, simple recipe to make with students.

Cantaloupe Sorbet

Cantaloupe-Sorbet-4-527x794

Image courtesy of: http://thekitchenmccabe.com/2014/06/23/cantaloupe-melon-sorbet/

Servings:  4-5

Ingredients:

  • ½ medium cantaloupe (approximately 2 cups)
  • ½ tablespoon lemon juice
  • 2 tablespoons honey
  • 2 tablespoons water

Directions:

  1. Thoroughly wash and dry (if possible use a fruit and vegetable wash) the cantaloupe rind before cutting it. This may help reduce your risk of food poisoning.
  2. Then cut and dice your cantaloupe. This article does a good job of explaining the necessary steps to cut a cantaloupe http://www.onceuponachef.com/how-to/how-to-cut-a-melon.html.
  3. Place diced cantaloupe onto a parchment paper lined cookie sheet and place in freezer. Freeze for a few hours to overnight.
  4. Place frozen cantaloupe, lemon juice, honey and water into a food processor. Blend until it has a sorbet or ice-cream-like texture.
  5. Serve immediately.

I use this recipe as a starting point and then add other ingredients to make it even more spectacular. Try replacing the water with 6 ounces of blueberries or check out an additional recipe at the Colorado Fruit and Vegetable Growers Association Facebook Page – https://www.facebook.com/CFVGA/