Plant-Strong Kids! Week 2 Plant-Strong Scavenger Hunt Tony Gonzales Wants You to Eat Healthy! Calcium Word Find Meet Rip & Jill Just For Parents Help Kole Fill in the Blanks! Plant-Strong Challenge of the Week! Recipe of the Week Plant-Strong Scavenger Hunt! On your next trip grocery store, see if you can find the following: Asparagus Strawberries Apricot Swiss Chard Sweet Potato Romaine lettuce Mango Carrots Bonus! Put one of these things in your shopping cart and eat it when you get home! Find something in the produce section that you have never tasted before! What did you find? Tip from Rip! Make your own trail mix! Use your favorite plant-‐strong cereals, oats, walnuts and raisins! Tony Gonzales and His Plant-Strong Diet! When you look at NFL rock star Tony Gonzalez, you might not think he eats oatmeal and fruit for breakfast. But the tight end, who plays on the Atlanta Falcons LOVES eating oatmeal with fruit for breakfast. For lunch, he likes brown rice and beans with vegetables. For dinner he likes whole-wheat pasta, tomato sauce and veggies. Dessert is usually fruit sorbet. No one would call Tony a wimp! He is 6-feet-5-inches, 251 pounds — he works out a ton! He's had a amazing football career, lots of records, when you want a touchdown, Tony is the man! But a few years ago, he didn't feel good. He had a health scare and then got a rare illness that can paralyze one side of a person's face. He recovered, but started learning about healthy ways of eating. He read about how people in other countries may be healthier because they eat more vegetables and grains and less fat and sugar. Bonus! This week find other plant-strong celebrities! Who is your favorite plant-strong star? Parents: Read the book “The China Study” like Tony did! Calcium Word Find How do you build strong bones? Exercise! Calcium is important and the best sources of calcium are plants of course! Did you know that bok choy has more calcium than any other food? Bonus: What other plant-strong foods have calcium? Meet Rip & Jill! Last week you met Kole and Sophie, this week meet their parents! You might know Rip already, he was a tri-athlete, and then became a firefighter in Austin, TX. One day he realized that his firefighter buddies were not the healthiest and strongest they could be, so he challenged them to get plant-strong. In just a month, his fire-fighter buddies got stronger than ever eating plant-strong. Rip has been plant-strong for more than 20 years! Rip’s favorite meals are his big bowl with lots of fruit, and Engine 2 Sweet Potato Lasagna. He loves swimming, riding his bike and being with his family. Jill started a school in Austin, TX called KIPP (Knowledge Is Power Program) to help kids in East Austin get a great education! She loves swimming and yoga. Her favorite meals are raw oats with in season fruits and almond milk, Kole’s Creamy Cauliflower Soup, Rice and Beans and Mexican Lime Soup! She also loves making meals with her family, especially spring rolls and whole grain bread! Plant-Strong Coloring What fruit is this? Bonus: Name the vitamins in this fruit! Parent Tip: Plant-strong milk taste test! What you will need: Chilled (and shaken) unsweetened non dairy milk. Dixie cups Star stickers Switching from dairy to no- dairy? Why not have a taste test? Pick up a variety of unsweetened non dairy milk: Oat milk, soy milk, rice milk, almond milk and hemp milk (We try not to use coconut milk, because it has saturated fat) Make a batch of mighty muffins or plant-strong cookies to go along with your tasting. Put a little bit of each non dairy milk into pixie cups, be sure to label what milk is in which Dixie cup at the bottom of the cup. Have everyone put a star sticker on the Dixie cup if they liked that non -dairy milk. Some tips: Be sure the non dairy milk is cold and you have shaken it! Stay away from sugary non dairy milks. Pick up unsweetened non dairy chocolate milks as well. The next week include the top non-dairy milks that your family chooses. Remember, sometimes people have different tastes, if one of your children loves soy milk, and the other loves almond milk, be sure to pick up both at the store. Lastly, watch this great lecture by Dr.McDougall on the perils of dairy: http://www.youtube.com/watch?v=TJvrlwnEqbs Help Kole fill in the blanks! Across 3. Firefighters slide down this to get to their trucks faster 6. What is Rip’s last name? (You might need an adult to help with this one!) 8. What is the best way to build strong bones? 9. This leafy green has tons of calcium, more than any other food Down 1. This fruit can be red, yellow or green, grows on a tree and has a core 2. He is a plant-strong football player and wants you to eat healthy 4. When Grapes dry out turn into these. 5. What is the healthiest way to eat? 7. This food usually starts out as a white block, is made from soybeans and it jiggles! Become a firefighter this week! Complete this week’s firefighter challenge for 50 Fire fighter points! Your challenge this week is get moving everyday! Pick any activity you love, like: walking, running, jump rope, dancing, Wii-Fit, soccer, basketball or anything else that you can come up with. Day Sunday Monday Tuesday Wednesday Thursday Friday Saturday Activity Sophie’s Recipes of the Week! Our first recipe is from Susan: http://blog.fatfreevegan.com It is one of her daughter’s favorite things to eat! Chili Mac 2 cups elbow macaroni 1 onion, chopped 1 15-ounce can tomato sauce 1 1/2 cups water 4 teaspoons mild chili powder* 1/4 teaspoon chipotle chili powder 10 ounces frozen corn kernels 1 16-ounce can pinto or kidney beans, rinsed and drained 2 to 3 tablespoons nutritional yeast 5 cups thinly-sliced kale (thick stems removed before slicing) or other greens** salt and pepper, to taste Cook the pasta in plenty of boiling water until tender. Drain. Sauté onion in a large non-stick pot until translucent. Add remaining ingredients, as well as cooked pasta. Simmer for 15 minutes, stirring occasionally. Serve hot. *This is chili powder, not pepper, a mixture of mild chili peppers and cumin that adds no heat to the dish. If you want it spicy, add cayenne or additional chipotle chili powder. **If you use a faster-cooking green such as spinach, add it during the last 3 minutes of cooking. Makes 6 servings. Per serving: 259 Calories (kcal); 2g Total Fat; (6% calories from fat); 13g Protein; 52g Carbohydrate; 0mg Cholesterol; 854mg Sodium; 9g Fiber. 139mg Calcium; 2mcg B-12. Weight Watchers 5 Flex Points. Cocoa Cookie Dough Balls soy-free, wheat-free, gluten-free option From the book Let Them Eat Vegan! by Dreena Burton. For more on Dreena’s plant-powered recipes visit www.plantpoweredkitchen.com. You can also join her facebook page and follow her on twitter. 1/2 cup raw almonds (see note for nut-free option) 1/2 cup + 2 tbsp rolled oats (use certified gluten-free for gf option) A few pinches of sea salt (about a scant 1/8 tsp) 1 cup pitted dates 1/4 cup raisins 1/4 cup unsweetened cocoa powder 1 tsp pure vanilla extract A few teaspoons of unsweetened cocoa powder, unrefined sugar, or a combination of both, for dusting/rolling (optional) In a food processor, process the almonds until fine and crumbly. Then add remaining ingredients and (except the optional chocolate chips) pulse or process. Once the mixture starts to become crumbly, process fully for a minute or two. It will appear as if nothing is happening at first, that the mixture is just whirring around in crumbs, but soon it will start to become sticky. Continue to process until it forms a ball on the blade. Stop the machine and remove the dough. Take small coops of the dough (1 to 1 1/2 tablespoons in size) and roll in your hand. Repeat until you have rolled all of the dough. Toss or roll the balls in the coating, if using and refrigerate. Eat and repeat often. Makes 14 to 16 dough balls. Allergy-Free or Bust!: For a nut-free version, replace the almonds with just 1/4 cup of raw pumkin seeds, and add another 1/4 cup of rolled oats. If This Apron Could Talk: Make a double batch and freeze half. They thaw very well. Kid-Friendly: These are excellent to pack in school lunches, with a nut-free option for you if nuts aren’t permitted in your school. For a nut-free version, replace the almonds with just 1⁄4 cup of raw pumpkin seeds, and add another 1⁄4 cup of rolled oats. Savvy Subs and Adds: Replace vanilla with 1/2 teaspoon almond extract or orange oil.
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