We all know Mr. Curt Randall, our Physical Education teacher at Perkins Academy, who retired last year. He has a big heart for his students. A natural extension of that big heart is Mr. Randall’s goal to get his students and their families to make healthy choices for life-long health and well-being. He would like to encourage families engage in more home activity and to make healthy, informed eating habits.
In an effort to provide a forum for Mr. Randall to spread this message, the Perkins Parent Teacher Association (PTA) will dedicate a portion of the website for Mr. Randall’s Corner. Mr. Randall’s Corner will provide information concerning healthy foods and include a simple recipes incorporating those foods.
October
We love apples
APPLES!! Sweet, tangy, juicy, and flavorful, the apple is nature's perfect treat, especially when you're lucky enough to pick them straight off the tree in the fall. You can feel good about eating apples, for they are low in calories and a good source of soluble fiber, potassium and folic acid. Apples are great for snacking, but they are also versatile in the kitchen. October is National Apple Month as it coincides with the peak of the U.S. apple harvest. But October is also time for tricks and treats! With apples, you can fill your little tricksters with a healthy treat. So take advantage of this time of year to celebrate the apple. Please visit Perkinspta.org for Mr. Randall’s October recipe, CARAMEL APPLES!
Recipe
Caramel Apples
12 6-inch wooden skewers
12 apples, stems removed
2 cups Granola
1 cup sugar
1/2 cup dark corn syrup
2 teaspoons pure vanilla extract
3 tablespoons of water
4 tablespoons [1/2 stick] unsalted butter
1 cup heavy cream
Insert a skewer into the stem end of each apple. Spread granola on a baking sheet. Have ready a large sheet of parchment paper for cooling the caramel apples.
In a saucepan over low heat, combine sugar, corn syrup, vanilla, and water. Cook, stirring, until the sugar melts. Add the butter and cream; raise heat to med. high and bring to a boil. Cook, stirring occasionally, until the caramel registers 240F on a candy thermometer, about 10 minutes. Remove from heat and let cool for two minutes.
Dip apples in caramel, twirling and swirling to coat completely. Roll apples around on the granola baking sheets to cover. Store in a cool, dry place until ready to serve or up to two days.
May
Grapes are a naturally delicious and kid-friendly snack. Grapes contain vitamins C and K and like all fruits and vegetables protect against disease and slow the aging process. The nutritional value of this month’s recipe is further enhanced by the additions of milk and yogurt. Milk and yogurt are good sources of protein, calcium, and vitamin D which foster bone and muscle development and strengthen one’s immune system.
Source: Tony Tantillo and Farm Fresh, LLC
May’s Helpful Hints
Look for yogurts which are high in calcium and protein. Avoid yogurt varieties that contain more than one calorie per gram of yogurt. When choosing grapes, look for bunches which are uniform in color. If you prefer red grapes, look for bunches deep in color as they pack the best nutritional punch. Regardless of the variety, look for bunches with green stems as that is the best indication of freshness.
May Recipe
Grape Volcano Smoothie
Makes 1 serving
Ingredients:
½ cup seedless red or green grapes
½ cup skim milk
½ cup low-fat plain yogurt
1Tbsp. brown sugar
1/8 tsp. vanilla
2 ice cubes (You may freeze the grapes and use less ice if desired.)
Directions:
Put all ingredients in a blender. Blend at high speed for 15 seconds. Pour and serve.
Nutritional Information [per serving]: 210 calories, 0 g fat, 44 g carbohydrate, 10 g protein, 140 mg sodium
April
Avocados in April
Mr. Randall is pleased to feature the heart-healthy avocado in this month’s newsletter. Avocados are known to be rich in monounsaturated fat. This type of fat is actually good for the heart and body as it may lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Avocados also contain folate, vitamin B6, and vitamin E which are also beneficial to your body and overall health.
Source: Hy-Vee Dietician
April Healthy Hint
Remember that you may need to offer new foods to your children up to ten times before they become familiar and delicious to them. Keep trying and your efforts will be rewarded as they grow into healthy, fit adults.
April Recipe
A Lighter Guacamole
1 ½ cups frozen green peas, thawed
6 Tbs. water
6 small, ripe avocados, peeled, coarsely smashed
6 green onions, thinly sliced
6 Tbs. chopped cilantro
3 Tbs. lime juice
¾ tsp. garlic powder
¾ tsp. hot red pepper sauce
1 ½ tsps. salt
Process peas and water in a blender until smooth (about 30 seconds). Transfer to a bowl and stir in remaining ingredients. Press plastic wrap directly onto guacamole to prevent browning. Refrigerate.
Makes 3 heaping cups.
March
March Healthy Hint
During the cold winter months, oranges and other citrus fruits are a favorite fresh fruit of many people. Oranges have a lot of health “apeel” for the heart. One orange has 60 calories and will meet an entire day’s worth of vitamin C requirements. Some research has shown people with high vitamin C blood levels also have higher HDL [good] cholesterol levels. Oranges are also rich in folate and potassium, both nutrients found to have a role in heart health.
March Recipe
Orange Waldorf Salad
1 cup pineapple tidbits drained
1 apple, cord and cut into bite size chunks
1stalk celery, sliced
3 oranges, peeled and segments cut into bite size chunks
1 container [6 ounces] fat-free yogurt
1tbsp honey
½ cup walnut pieces
In a medium bowl, combine pineapple, apple, celery and oranges. In a separate bowl, stir together yogurt and honey. Pour yogurt over fruit mixture; stir gently to coat. Top with walnuts. Serve immediately. Makes 6 servings.
Source: Hy-Vee Dietitian
February
In honor of February (the month of love), the red tomato and its health benefits seem a natural choice for the debut of Mr. Randall’s Corner. Tomatoes are known to be rich in the antioxidant, lycopene. Antioxidants such as lycopene help prevent and repair cell damage. Tomato sauce or spaghetti sauce represent a conventional use of tomatoes that most children love. Feeding children one of their favorite foods can reduce their risks of cancer and cardiovascular disease later in life.
February’s Healthy Hint
Be sure to read the ingredients listed in your family’s favorite spaghetti sauce. It is best to select a sauce that does not have any added sugars.
February Recipe (four servings)
1 small jar or can of spaghetti sauce
1 small package of string cheese
Pour one cup of the spaghetti sauce into a microwave safe bowl. Warm the sauce for 2 minutes at 50% power or until warm. Divide the sauce into four small bowls (1/4 cup per bowl). Dip the string cheese into the sauce for a healthy after school snack rich in lycopene.