Welcome to the Nutrition and Wellness Section of the Central PTA Site

 

Start the school year off on the right foot by WALKING to and from school.  This year Walk to School week will be from October 5-October 9th.  We hope everyone will join us not only during Walk to School week, but as much as possible.

 

Walking to school with your child has many benefits

á                Save money and buy less gas

á                Get fit together as a family

á                Help the environment by leaving the car at home

á                Catch up with your kids during the walk

 

Avoid potentially dangerous traffic conditions

 

If you must drive, please try to carpool with another family & remember these important safety tips:

á                Never speed through residential streets and school zones

á                Never talk on a hand-held device while driving

á                Always yield to students walking or bicycling, especially in crosswalks

á                Always wear a seat belt and make sure passengers wear seat belts.

á                Never pass stopped school buses

á                Never park or stop in crosswalks

á                Always drop off children at the curb, never from a d ouble-parked car

á                Never leave the car idling for more than three minutes

 

 

Healthy Recipes

 

Salmon Fingers with Sweet Potato Fries

serves 2-3

 

7 oz skinless salmon fillet

3/4 cup fine cornmeal or polenta (I use cornmeal)

2 tbsp. freshly grated Parmesan cheese

1 egg, beaten

sunflower oil for frying

salt and pepper, to taste

 

for the sweet potato fries:

1 small sweet potato, scrubbed and cut into wedges

2 tsp. olive oil

 

 

Preheat the oven to 400 degrees.  To make the fries, dry the sweet potatoes on a clean kitchen towel.  Spoon the oil into a roasting pan and heat briefly.  Toss the sweet potatoes in the warm oil until coated and roast for 30 minutes, turning them halfway through, until tender and golden.

Meanwhile, cut the salmon into six thick finger shapes.  Mix together the cornmeal and Parmesan cheese on a plate.  Dip each salmon finger into the beaten egg, then roll in the cornmeal and Parmesan mixture until evenly coated.  

Pour enough oil into a large heavy-based frying pan to cover the base and warm over medium-high heat.  

Carefully arrange the salmon fingers in the pan and cook for 6 minutes, turning halfway through, until golden.  Drain on paper towels, season, then serve with the sweet potato fries.

 

Recipe from Brain Foods for Kids by Nicola Graimes 

(Contributed by Penny)

 

 

Pasta with Chickpeas

This is a tasty dish, with lots of protein and fiber.   ItÕs also quickly made with pantry staples.  Serve with steamed broccoli for a complete meal!

1 ½ c finely chopped onions

2 large garlic cloves, minced

3 fresh rosemary sprigs

2 t olive oil

28 oz can diced tomatoes

2 cans chickpeas (15 oz each)

1 lb short chunky pasta (e.g. ditalini, orecchiette)

2/3 c crumbled feta cheese

 

Combine the onions, garlic, rosemary and oil in a skillet and sautŽ on low heat for about 10 minutes, until the onions are soft and golden.   Add the tomatoes and half of the chickpeas and cook for another 10 minutes.  Remove the rosemary sprigs and discard.  In a food processor, puree the tomato-chickpea mixture until smooth.   Return it to the skillet and add salt & pepper to taste. 

Meanwhile, bring a large covered pot of water to a boil.   Cook the pasta, according to directions.

To serve, spoon the tomato-chickpea mixture over the pasta.   Individuals may sprinkle feta and remaining chickpeas on top, if desired.

 (Contributed by Kim Larsen)

 

 

Mixed Bean Soup (serves 6 – 8)

This is easy enough for kids to makeÉ and they love it!    We serve it with cornbread.

 

15oz can cannellini beans

15oz can black beans

15oz can chick peas

1 cup cooked ham, chopped

1 T olive oil

1/3 cup carrot, chopped

1/3 cup celery, chopped

½ cup onion, chopped

2 garlic cloves, chopped

1 can (28oz) diced tomatoes

32 oz chicken stock

1 T oregano

1 T basil

Directions:

Drain and rinse beans.   Place in large bowl with ham and set aside.   Heat oil in stockpot on medium high.   Add carrots, celery and onion.   Cook, stirring, about 5 minutes until soft but not browned.   Add garlic and cook, stirring, 1 – 2 minutes.   Add tomatoes, stock and beans.   Stir and bring to a boil.   Reduce heat to medium low, add herbs and salt & pepper to taste.   Simmer for about 15 minutes.  If desired, add small pasta (ditalini or alphabets) and simmer until cooked.

(Contributed by Kim Larsen)

 

 

Banana Muffins - from First Meals by Annabel Karmel

***This a real healthy breakfast and snack favorite of the Day Family!

 

2 cups bran flakes (we use Raisin Bran)

1  1/4 cup milk

1 cup whole wheat flour

1/2 tsp. salt

1 tbsp. baking powder

4 tbsp. butter (we use Smart Balance)

1/3 cup superfine sugar

1 egg

2 bananas, peeled and mashed

1/2 cup raisins

 

*Soak the bran flakes in the milk for 10 minutes.  Sift together flour, salt and baking powder.

*Cream together the butter and sugar, then beat in the egg. 

*Slowly stir in (alternating spoonfuls) of the bran flakes and the flour mixture.  Gently fold in the mashed bananas and raisins.

*Fill muffin tins half way with mixture.  Bake in a preheated 350 degree oven 15 minutes for mini muffins and 25-30 minutes for regular sized muffins.

 

(Contributed by Carolyn Day)