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.

 

 

 

 

 

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HEALTHY Halloween – Veggie Skeleton

Are your student’s diets ghoulish?
Have them make a “scary as they want” skeleton using fresh fruits and/or veggies.
Add a healthy ranch dressing dip with:
 Ingredients:
• 1/3 cup Greek Yogurt
• 1/3 cup low-fat buttermilk
• 3 tablespoons mayonnaise
• 1 ½ teaspoons lemon juice
• ½ teaspoon onion powder
• ½ teaspoon granulated garlic
• 1 tablespoon finely chopped fresh chives
• Sprinkle of salt and pepper
Directions:
In a medium bowl, combine all ingredients and mix until well-blended. Serve with veggies from the skeleton.
This revamped ranch dressing vs. a traditional bottled ranch dressing has:
  • Less calories: 70% less calories in 2 tablespoons in this recipe
  • Less fat: 8 grams  in this one vs. 14 grams of fat in the bottled ones
  • Less saturated fat: .6 grams in this recipe vs. 2.5 grams in the bottled one
  • Less salt: 70% less salt in this one

Pick a Peck of Peppers – Stuffed!

What bell pepper is the most nutritious?   Well the quick and simple answer is – it depends.

Many will say that the red are the most nutritious, because they are on the vine the longest.  A red pepper starts out green, but then the longer it is on the vine it may transition to either the color red or to white, then purple and then red. Longer vine times mean a greater amount of Vitamin C.  Plus the peppers taste sweeter!

NUTRITION BY THE COLORS:

1 large RED bell pepper provides 103% of our recommended daily amount of Vitamin A, 349% of Vitamin C, 10% potassium, 24% Vitamin B6 and is a really good source of fiber.

However, the YELLOW ones do give the red ones a run for their money.  1 large yellow pepper provides more Vitamin C (569%) and potassium (11%) and is a good source of Vit A, B6, potassium and fiber.

Don’t discount the GREEN ones yet, as 1 large one still provides 220% of our daily recommended amount of Vitamin C, 12% Vitamin A, 8% potassium, 18% Vitamin B6 and are a good source of fiber. Plus, they generally cost less as they are harvested quicker and are at less risk for spoilage in the field.

Most growers will tell you too that the nutritional content is dependent on the soil they are grown in, the varietal or type of pepper, how long they are kept on the vine before harvesting among many other factors.

Peppers come in a variety of different shapes, sizes, hotness and colors! This includes, green, orange, yellow, red, purple, pink, blue, white, black and brown and even rainbow ones (the transition stage from one color to the next). Bell peppers are great in the fall because they are most likely in season and so naturally taste sweet. And baby bells are some of student’s favorites!

Plus, they have really cool names like “Golden Summer”, “Purple Beauty”, “Chocolate Brown or Mulato.”

One of the cooking activities you can do with students is to give their typical bell pepper recipe a makeover by replacing higher calorie, fat and saturated fat ingredients with healthier ones. This recipe takes a little longer to make then most of our recipes, but well-worth the time and effort. If you don’t have enough class time to make it, you can prep the ingredients one day and make the recipe the next. Students can work in teams of 2-4 to complete it.

NUTRITIONALLY SPEAKING:

Peppers by themselves are pretty low in calories. A large pepper contains less than 50 calories for the whole pepper.  Plus they are naturally low in fat and saturated fat.

However, what you stuff in it can have a huge impact on its nutritional value. For example, a typical Italian stuffed bell pepper is generally packed with meats, cheeses and salt. On average one serving contains almost 1,000 calories, 46% of your daily recommended amount of fat, 64% saturated fat and 157% of daily recommended sodium or salt.

To give it a healthy makeover, we replaced the meat with red lentils and dried green split peas (our favorite healthy protein!) and the cheese with omega-3 packed walnuts and black olives.  One serving of the recipe below contains only 389 calories, 22% of your daily recommended amount of fat, 13% saturated fat and 38% of daily recommended sodium or salt. It also is an excellent source of fiber (10 grams!), Vitamin A and C and iron, plus a great source of potassium and contains calcium.

Here’s the made-over recipe:

Bell Peppers

Italian Stuffed Peppers

Serves: 4

Ingredients: 

  • 1 24-oz. jar of marinara spaghetti sauce – I like to use the spicy kind!
  • 4 large different colored bell peppers – cut off about an inch from the top and scoop out the inside flesh and wash to remove the seeds.  Keep both the tops and bottoms for baking.
  • 2/3rd cups dried green split peas, rinsed
  • 1/3rd cup dried red lentils, rinsed
  • 1 cup wild rice blend
  • Water for rice steamer
  • 2 tablespoons olive oil
  • 1 regular size shallot, diced
  • 1 stalk celery, diced
  • 1-2 cloves garlic, minced
  • ¾ cup baby broccoli or broccolini
  • 1 medium zucchini, diced
  • 2 each chopped kale leaves
  • ¼ cups walnuts
  • ¼ cup whole black olives
  • ¼ teaspoon of salt and pepper
  • Sprinkle of no-salt granulated garlic
  • 3 each chopped Italian parsley leaves

Directions:

  1. Pre-heat oven to 400º.  Oven temperatures vary and you may need to raise or lower this temperature depending on whether or not you are in altitude.
  2. Cook wild rice, split peas and lentils together in a rice cooker until soft.
  3. Prepare peppers.  Bring a large pot of water to a boil. Add peppers and cook for about 1 ½ minutes. Remove peppers from water and let cool.
  4. Heat olive oil in large sauté pan over medium heat. Once hot, add the shallot, celery and garlic to the pan. Sprinkle with salt and pepper and cook for about 5 minutes.
  5. Next add the baby broccoli and cook for another 3 minutes.
  6. Add in the zucchini and kale and cook for 5 minutes more until zucchini is soft and kale is wilted. Add a sprinkle of granulated garlic and another sprinkle of salt and pepper.
  7. Lastly, add the walnuts and black olives and cook for another minute.  Remove from heat.
  8. In a large bowl, combine the vegetable mixture with the rice and peas/lentils, ½ jar of spaghetti sauce and the chopped parsley.

Assemble the peppers: 

  1. Add a layer of the spaghetti sauce to the bottom of glass cookware or any other baking pan.  I like to also add ¼ can of fire-roasted tomatoes (drained) to the sauce, but this is optional.
  2. Place the peppers in the cookware cut-side up and then using a tablespoon, stuff the peppers with the combined mixture.
  3. Top each pepper with some spaghetti sauce, leaving some aside for serving. Add pepper top to each pepper and then cover glass cookware with lid or foil.
  4. Bake for 30 minutes until peppers are tender.
  5. Serve on a plate with additional spaghetti sauce and a variety of fresh or dried Italian herbs. 

We highly suggest that you take pictures of students with their finished peppers as they are so colorful and your network will adore them.   And/or we would love it if you shared your favorite bell pepper shots on our Facebook page at https://www.facebook.com/AnOunceofNutrition/ , so that other teachers can enjoy!

 

Lime in the coconut – really a bellyache? The AHA thinks so!

The American Heart Association (AHA) is fighting back on the claim that “butter is back” (started by Time magazine’s cover article “Eat Butter” in 2014) by stating that saturated fat really does contribute to heart disease. And they’re taking it on in a big way – slamming coconuts! Well not coconuts really….coconut oil.

So many people, including dietitians are fired up about this statement. “What do you mean, coconuts are not healthy? Not only do I drink their milk and water and use their oils, but also put coconut creams and makeup on my face. How could this be?”

As a dietitian who reads just about every single label and nutrition fact on food, I never understood what the hoopla was about the coconuts; milk, water or oil anyways.  There really isn’t any nutrition in them – except polyphenols, which I will get to in a minute.

The point that AHA is making is that coconut oil raises your LDL or “little devils”, the not so good cholesterol. This tropical fat contains saturated fats, which have been shown to raise LDL levels. We know that saturated fats raise your not so good cholesterol levels more than anything else and are strongly connected to heart disease.

Even Dr. Esselstyn, the renowned cardiologist who promotes eating vegan to prevent heart disease, recommends against coconut oil – or for that matter all oil.

So is the AHA correct in what they are saying? Well maybe…

One of the important items that the AHA didn’t address in their report is how the coconut oil is refined. When it comes to coconut oil, I think this is a critical component to consider.  Some of the commercial brands of coconut oil are made by bleaching and deodorizing them. They may be extracted from the skin using a chemical solvent (e.g. hexane) and sodium hydroxide may be added to extend shelf life. This type of processing often kills the beneficial antioxidants in the coconut oil that help prevent heart disease and may contribute to other diseases.

I did wonder about their hasty decision to recommend other highly refined oils instead like soy or canola oil, so decided to dig a bit.  One of their panel members receives significant grant money from Ag Canada and the Canola oil council and the AHA itself just received a huge grant ($3.9 million) from the Monsanto (GMO soybean seeds) Fund to reach 120 early care centers.  I’m not saying this played a part in their recommendations, but it certainly may have contributed.

What the AHA is missing is that unrefined coconut oil contains polyphenols. Polyphenols are antioxidants found in coconut and other oils (think olive!) that have positive effects on LDL cholesterol – they lower it. They also reduce inflammation, contain antimicrobial components (protect against disease-causing bacteria) and may even protect our bones. A number of studies have shown that when people consume diets high in phenolic compounds it actually reduces their risk of coronary heart disease.

The AHA admits that clinical trials showing a direct relationship between coconut oil and heart disease have not been reported. They are only basing it on the fact that it raises LDL levels.

My point has always been that most food is a combination of nutrients and ingredients that add pluses and minuses to our health. Our bodies do a good job of balancing these out. So focusing on one ingredient in a food (even though it is sky high!), may not be a valid approach until we have evidence that there are no other components that are working to balance it out.

So what do I recommend? As usual, my recommendation is to eat coconut in its whole form. This means coconut meat (the edible white part of a coconut). I read somewhere someone referring to it as “the other white meat.” Coconut meat is extremely high in fiber (excellent source!), and contains polyphenols, both which have been shown to lower LDL cholesterol. As a bonus, it’s high in iron, phosphorus, selenium and is a good source of zinc!

 

Say it isn’t “Soy”

PART 2 OF 2

Soymilk

What the research is telling us about soy?

Of course you can certainly find studies that support your views on any topic. And the research on soy is “mucky” at best.

  • Claim #1: Soy promotes breast cancer – High levels of estrogen in the body have been linked to breast cancer because cancer cells attach to estrogen causing them to grow and multiply. Because soy contains “phyto” estrogens, some have speculated that they will have the same effect in our bodies. However, phyto-estrogens are not the same as body made estrogen. PE are naturally formed dietary estrogens found in plants. Most research indicates that soy in its “whole, organic, food” form exhibits weak estrogenic effects and does not lead to breast cancer growth or development. Instead, some studies demonstrated that it has a protective effect and may even decrease the risk of breast and other hormone-related cancers.
  • Claim #2: Soy causes hypothyroidism – Hypothyroidism occurs when your thyroid doesn’t make enough of certain kinds of hormones. This can result in severe fatigue, weight gain, a puffy face, depression and even goiters (abnormal enlargement of the thyroid gland). The mineral iodine, mostly found in foods from the sea (e.g. seafood and seaweeds), but also in iodized salt is essential to produce thyroid hormones. Soy has been shown to lower the amount of iodine in our body, which eaten alone could certainly lead to hypothyroidism.  However, with the “enormous” amount of iodine consumed in most people’s diets from iodized salt, deficiency of this nutrient is rare.
  • Claim #3: Soy blocks the uptake of essential nutrients – Soy contains phytic acid (phytates), an anti-oxidant found in whole grains, beans, nuts and seeds. Phytic acid has been shown to interfere with the uptake of calcium, magnesium, copper, iron and zinc. Interestingly enough, no scientific evidence shows that this leads to deficiencies of these nutrients, so the impact is unclear. Phytic acid is also deactivated when cooked, although the degree of deactivation is debated.

In conclusion to these three claims, eating large quantities of any single food or excessive supplementation may cause imbalances or even health issues. Our best advice is to eat soy (or any other food for that matter) in moderation, so that you can incorporate other healthful foods along with it.

What is moderation for soy? The recommendations are 1-2 servings a day. 1 serving is 1 cup of soymilk or ½ cup of tofu or whole soybeans. If you are interested in the least processed soymilk possible, you can make your own.

Here is a simple recipe:

Soymilk Recipe 3

HOMEMADE SOYMILK

Serves: 4 (1 cup servings)

Ingredients:

  • ½ cup whole dried soybeans
  • 2-3 cups water for soaking beans overnight
  • 4 cups water for blending
  • 2 tablespoons vanilla
  • 1 tablespoon sea salt
  • 1 tablespoon honey

Directions:

  1. Place dried soybeans in a bowl. Cover with 2-3 cups water and soak overnight.
  2. Pour soaked beans into a colander and drain water.
  3. Rub beans between fingers to remove skins. Discard skins.
  4. Place skinned beans in a blender. Add 4 cups of water, vanilla, sea salt and honey.
  5. Blend until smooth.
  6. Strain the blended mixture by pouring it through a jelly or nut bag into a large pot.
  7. Twist the bag tightly to squeeze out the liquid completely.
  8. Pour mixture into a pitcher, let cool and then refrigerate until chilled.

Serve over oatmeal, cereal or drink plain.

The bottom line is that you can certainly find studies for or against eating soy or any other food for that matter. Easy to do! The important thing to remember is that your body is in a constant state of adding and subtracting nutrients all the time through a variety of different foods. So the key is to eat the right-size portion of a wide variety of “real” foods every day. This will add pluses that balance out the minuses to promote health and reduce deficiency.

Say it isn’t “Soy”

PART 1 OF 2

Soy Health and Nutrition

I hear from many, many, many people that they avoid soy because it’s “so dangerous!” And I think; really? How did this way of thinking start? When did this come about? After all, it’s just a bean. Well, it’s a little more complex than that, mainly because how soy is processed.

I would place soy products into 2 different categories; the highly processed kind and the minimally processed ones.

Let’s start off with the minimally processed kind:  

The minimally processed soyfoods consist of:

  • Whole non-GMO soybeans (edamame)
  • Organic soymilk
  • Organic tofu
  • Tempeh
  • Miso
  • Natto (fermented soy)

Soy in its minimally processed form has many benefits. Namely it is:

  • 41% protein – so a great source of protein!
  • Considered a “complete” protein because it contains all of the amino acids your body can use to build (e.g. muscle, tissues, hair, skin, etc.). Some of you may say that it’s low in certain amino acids, but it does still contain them.
  • Rich in isoflavones which have anti-oxidant, anti-inflammatory and anti-tumor properties.
  • A good source of omega 3 fatty acids.
  • An excellent source of fiber.
  • Packed with iron, Vitamin C and calcium.
  • Naturally low in calories and saturated fat.
  • Loaded with B vitamins and folate.

After learning a few big points pertaining to non-processed soy products, let’s take a look at a few big points pertaining to processed soy products.

Soyfoods sales have climbed from $500 million in 1992 to $5.2 billion in 2011.

Part of the reason for its growth in popularity is that soy is highly subsidized* by the government, which means that farmers will grow a lot of it. The harvested soy needs to go somewhere, so why not create a monstrous amount of highly processed meat look-a-likes.

*Agricultural subsidy – money paid to farmers to grow a certain crop. This helps supplement their income and keep them going in times of bad weather or drought.

Examples of highly processed soy foods include:

  • Meat alternatives like veggie burgers and dogs.
  • Soybean oil
  • Soy yogurt
  • Soy formula
  • Texturized vegetable protein
  • Soy sauce

Soy is also added to meat products as a filler – “think fast food burgers” – to save on costs.

So, what is it about these highly processed versions that cause issues?

  • Soy Protein: Soy protein isolates, concentrates and texturized vegetable protein (the ingredients used to make fake-meat patties and baby formulas) are highly refined extractions from soy beans. The refining process isolates these proteins, making them more concentrated and more difficult to digest. The main concern is that they are removed from the bean using Hexane; a petroleum-based product (a result of gasoline refining – also used in cleaning products, show making, brake repair and textiles). Regular exposure to hexane may result in headaches, dizziness, headaches, eczema and even neurotoxicity (poisoning of the nervous system). Plus, the Environmental Protection Agency (EPA) has data that indicates “hexane is a widely occurring atmospheric pollutant.”
  • GMO’s: The vast majority of soy food (91% of it is grown in the US) is genetically modified. GMO’s are plants created in a laboratory and do not occur naturally. They consist of taking the DNA or genes of a plant and combining them with genes of another organism (could be another plant, animal, virus or bacteria) in order to make it more resistant to insects, weeds and to maintain the integrity of the plant. Although “unbiased” research on GMO’s is new, we do know for sure that “cross-breeding” or genetically altering certain foods with other foods may cause allergic reactions. After the passage of a national bill, you can now tell whether or not a product has been genetically modified (small print on the back of the package, a QR code or direct consumers to a phone number or website). To avoid GMO soy, choose the organic versions or ones that are verified by the non-GMO project. **Always remember to read the labels of the foods you are putting into your body**
  • Artificial Additives: The highly refined versions of soy foods have nutrients stripped out that are replaced with a huge amount of salt and a bucket-load of artificial additives and preservatives. For example, veggie burgers and veggie hot dogs contain ingredients like modified cellulose, caramel color, corn syrup solids, dextrose, carrageenan, maltodextrin, disodium guanylate, disodium inosinate, hydrolyzed torula yeast, gum Arabic and red 40 and blue 1. Helpful tip: If you have no idea what the ingredients are in the foods that you are consuming; you may want to stay way!

 

Black Garlic…if you please!

Black garlic is a 4,000 year old Korean recipe for curing garlic in order to preserve it and now their latest health trend product.  It went mainstream in the U.S. in 2008 and is growing in popularity.

BG is made by a fermentation-type process of exposing garlic to high heat and high humidity for more than a month (usually 35 days). The high heat causes what is known as a Maillard reaction* a caramelization reaction that causes the garlic to turn black.

*The Maillard reaction is a chemical reaction between an amino acid and sugar brought on by the addition of heat.  This process results in the browning or caramelization of food.  

Although this type of fermentation process does not produce “live bacteria” like probiotics, it does produce a significant amount of disease-fighting anti-oxidants. The most common one being S-allylcysteine; a water-soluble component easily absorbed by the body.

S-allylcysteine is known to naturally lower cholesterol levels, prevent strokes, work as an anti-inflammatory or immune booster and may help reduce diabetic complications.

Black garlic produces as much as 3 times the amount of anti-oxidants as regular garlic, plus it doesn’t exude the strong, “off-putting” odor!

The optimal fermentation time for BG is 21 days as that is when anti-oxidants are at their peak.  After that time, they decline a little every day up to the 35 day fermentation period.

Chefs like to use black garlic to make sauces, purees and salad dressings.  They also use it as a sandwich spread, in deviled eggs and even to make ice cream. Check out their recipes at http://www.seriouseats.com/2015/09/what-to-do-with-black-garlic.html.

Picture courtesy of restaurantgirl.com 

Fermented Vegetables

 

In sticking with our theme of gut microbe trends, I thought I would highlight a couple of probiotic powerhouses. One of the best – “fermented” vegetables.

Sauerkraut is fermented cabbage. It is high in fiber and provides a good source of iron, Vitamin C and Vitamin K. It is also considered a “cruciferous” vegetable, which have been shown to lower your risk of cancer.

Kimchi is also made from fermented cabbage. It also includes radishes, scallions and cucumbers and seasonings.  Kimchi is an excellent source of Vitamin K (64% of the daily recommended amount in a cup), iron (25% of the daily rec amt) and folate.  It also provides Vitamin C, magnesium, potassium and zinc. And since it’s a cabbage, it is also a “cruciferous” vegetable.

Pickled cucumbers, beets, onions, carrots, etc. – You get many of the vegetable benefits from these including Vitamins A and C. Plus, they have been shown to lower blood sugar, are excellent sources of anti-oxidants, help relieve muscle cramps and may treat restless leg syndrome. Just make sure it is the live, raw, fermented kind to help keep sodium levels low.

One final note:

The Vitamin C in cabbage becomes more bioavailable (more able to be digested and absorbed) when it’s fermented to become sauerkraut and kimchi. The process also creates beneficial enzymes, B-vitamins, Omega-3 fatty acids and various strains of probiotics such as Bifidobacterium and lactobacillus that improve digestion and gut health.

“Get Nutrition in Every School”

An Ounce of Nutrition is on a mission to get Nutrition in EVERY School! We challenge you to take the pledge and join us in promoting healthy choices for all students. Enter your name and email address on our website and then tell us why you think it’s important to get nutrition in every school (e.g. take the pledge) – then we’ll send you your “free” download of “HOW TO FUND YOUR NUTRITION PROGRAM” to help you bring nutrition into your school.

Why should you take the pledge?

Because……

  1. You can teach students skills that will last a lifetime!
  2. Well-nourished students are generally more focused on their school work and do better academically.
  3. Students who eat well will have more energy and be more alert in school and in life!
  4. Healthy food choices help prevent future chronic diseases like heart disease, cancer or diabetes.
  5. Kids without grumbling tummies can concentrate better.
  6. Students make better food choices when they know their food is made and where it comes from and how it impacts their health.
  7. Food and nutrition education can be integrated into any subject to help bring it to life including; math, science, history or social sciences.
  8. You may experience less behavior issues in the classroom.
  9. Well-nourished students are generally absent less.

What are other reasons you can think of?  Take the pledge and tell us why nutrition should be in every school.  Go to: http://anounceofnutrition.com/take-the-pledge.html to take the pledge.

Hearts on Fire

Valentine’s Day week is a great time to share with students “foods that fuel their heart” – starting with the RED ones. When we are having a discussion about fruits and vegetables in our classes, I like to point out that the natural chemicals in them are responsible for their color. They give fruits and veggies vibrant, bright colors! These chemicals are known as “phytochemicals” or “phytonutrients.”  A good example is anti-oxidants, readily found in these foods. Although they do not contain nutrition, they are still responsible for helping to protect us from disease.

Although each color performs a multitude of disease-preventing functions that may cross over into other colors, I like to associate one color with one function to help students remember it.  Sooooo, the white ones protect your immune system, the orange/yellow protect your eyes and the green prevent against cancer.

So then what do the red ones do? Protects our “red” hearts of course!

The red ones contain a chemical called “lycopene” (found in tomatoes) that is responsible for its red pigment. Lycopene may inhibit the production of cholesterol and reduce LDL or the “not so good” cholesterol in your blood. Some studies have suggested too (although results are mixed) that higher concentrations of lycopene have been associated with a reduced risk of heart attack.

So what are some of the best “red” Valentine’s Day foods you could recommend to students to help melt their “beloved-ones” heart?

  •     Tomato soup
  •     Valentine’s Day salad topped with red heart tomatoes
  •     Red pepper dip
  •     Baked red snapper
  •     Spaghetti with red lentil pasta sauce
  •     Desserts with strawberries, raspberries or cherries

A simple, luxuriously sweet, “red” recipe that you can make with your students is Poached Pears in Raspberry Sauce.

Poached Pears in Raspberry Sauce  

poached-pears-in-raspberry-sauce

 

Ingredients:

  • 3 firm Bosc or Bartlett pears
  • ½ cup freshly squeezed orange juice (not from concentrate)
  • ¼ cup raspberry jam or jelly (I use jam that is fruit-juice sweetened and not from concentrate)
  • Pinch of ground cinnamon or nutmeg
  • Pinch of salt
  • Fresh raspberries, strawberries and mint leaves for garnish

 Instructions:

  1. Preheat oven to 350º F.
  2. Cut pears in half lengthwise, scoop out seeds and core with a spoon.
  3. Place pears cut side down in a baking dish.
  4. Combine juice, jam or jelly, cinnamon or nutmeg and salt in a separate bowl.
  5. Pour sauce over pears and cover dish with foil.
  6. Place pears in the oven and bake until they are soft (about 25 minutes).
  7. To serve, place pears cut side up on serving dish. Spoon sauce from baking dish over them and garish with berries and mint.

A popular option now is instead of cutting pears in half; cook them whole and then serve  standing up dripped in raspberry sauce.