Brockton Public Schools

Jan/Feb 2018 Newsletter

Harvest of the Month

Butternut Squash

Healthy Serving Ideas:

• Try butternut hummus: Combine 1 cup butternut squash puree, 1/2 cup tahini, 1 teaspoon cinnamon, 1/2 teaspoon salt, and a pinch of pepper in a bowl and stir until smooth. Use as a spread for sandwiches or serve as a dip.
• Make butternut hash: Coat a nonstick skillet with 1 tablespoon olive oil. Fry cubed butternut squash, diced ham, and diced onions over medium-high heat until squash is tender. Season with salt and pepper and serve with a fried egg<./li>

Fun Facts:

• Butternut squash seeds can be eaten as a nutritious snack food, just like pumpkin seeds.
• Butternut Squash was developed in Massachusetts by Charles Leggett.

Butternut Squash Pointers:

• Pick a squash that feels heavy in hand. Its stem should be stout and firmly attached to the fruit.
• Pick a squash with a matte color to the skin rather than glossy, if it’s glossy its been picked too early!
• Avoid those with wrinkled surface, abnormal spots, cuts, and bruises.

Slow-Cooking

I don’t know about you, but when it’s the middle of winter, my motivation to make dinners after work slowly fades away, and the temptation to get a takeout meal definitely increases, which we know is not always the healthiest option. The solution? No, it’s not dialing your local sub shop, it’s breaking out your crockpot!

Slow-cooking is super easy and provides your entire family with a warm, hearty, and satisfying meal. There are also a ton of recipes you can search for, so no matter what you are in the mood for you, you will be able to find the perfect meal option. In general, most recipes will take 4-5 hours on high, or 8-10 hours on low so keep that in mind when planning your next slow-cooker meal.

To be even more effective in time management, it helps to prepare all your ingredients the night before, so that way in the morning all you need to do is take the pot from the fridge, start it up, and head to work. When you get out of work, you will have a delicious homemade meal waiting for you.

Some Tips:

• Always have the lid on the crockpot to ensure food cooks properly.
• Look for meats/poultry on sale, and don’t bother buying expensive cuts of meats, the slow-cooking process will tenderize all sorts of cuts. Beef Chuck, beef brisket, pork shoulder, and chicken thighs all cook wonderfully and tend to be less expensive than other alternatives.
• If you want to add dairy, add dairy in the last 30 minutes or so off the cooking process.

Red and Orange Veggies

The red and orange vegetable group includes carrots, sweet potatoes, tomatoes, acorn squash, butternut squash, red peppers, pumpkin, and hubbard squash and are full of vitamins A, C & K, phytonutrients, and antioxidants. The antioxidant beta-carotene is responsible for the orange hue, while red vegetables get their color from lycopene, also an antioxidant. All these nutrients aid in eye health, reduce the risk of certain cancers and illnesses, promote healthy joints and collagen formation, boost our immune systems and help build healthy skin. The health benefits of these colorful vegetables are endless!

Sweet Potato Fries

Ingredients:

• 2 large sweet potatoes, peeled, cut into 1x3-inch wedges
• 3 tablespoons oil
• 1/2 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon paprika
• 1/4 teaspoon garlic powder

Directions

1. Preheat oven to 425 degrees and spray baking sheet with non-stick spray.
2. Add sweet potatoes and soybean oil in large bowl, toss lightly. Sprinkle with salt, pepper and paprika.
3. Arrange potatoes in a single layer on prepared baking sheet.
4. Bake until tender and golden brown, turning occasionally. Cooking time is 18 to 24 minutes. Cool 5 minutes before serving.

Look at the Dec/Jan Food and Nutrition Events

• West Middle School Kale Salad
• Chicken Dipity Promotion with four homemade sauces
• Brockton High School sampled Banana Chocolate Overnight Oatmeal