Document 78622

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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