Every Friday we will be highlighting a fruit or vegetable that is in season. Additionally, the FV highlighted will an ingredient included in the food demo for the corresponding week. This week we are starting off the intervention with broccoli and cranberries.
- Broccoli is rich in vitamins like vitamin C and K1
- Vitamin C is an antioxidant that helps protect our cells from free radicals (free radicals are components formed from food during metabolism or they can come from the environment). Vitamin C is also very helpful when it comes to wound healing, increasing the absorption of non-heme iron (iron that comes from plants) and can help with the proper functioning of the immune system2.
- Vitamin K plays an important role in blood clotting and the maintenance of healthy bones3.
Season: Spring & Fall 4
Cooking Tips: Good to eat raw, roasted, steamed, or stir-fryed5
Buying Tips: If buying fresh, ensure broccoli head is an even color, florets are tight together, and stems are firm5.
Storing Tips: Unwashed in the crisp drawer5 for 3-5 days6
- Cranberries are rich in vitamin C and potassium7
- Vitamin C (described above).
- Potassium has an important role in keeping healthy cells, tissues, and organs in the body. Potassium is very important for keeping a healthy heart, smooth muscle contraction, and normal functioning of the GI tract8.
Cooking Tips: Try cranberries in savory dishes! You can reduce the amount of sugar that you need by adding 1/4 of a teaspoon of baking soda when cooking cranberries. Cranberries should be cooked only until they pop9.
Buying Tips: Make sure there aren’t any cranberries that are mushy or soft. Also look to see that there is no liquid collecting inside the bag10.
Storing Tips: Keep them cold and in the refrigerator10, they can last up to 2 months there6.
This week our recipe is “Healthy Fried Rice11“ and was published by tastyjunior’s instagram page. Check it out:
EASY & HEALTHY FRIED RICE Servings: 4 INGREDIENTS 2 tablespoons sesame oil 3 cloves garlic, minced 2 chicken breasts, diced Salt, to taste Pepper, to taste 1 cup carrots, diced 1 cup broccoli florets 2 cups brown rice, cooked ½ cup frozen peas 3 tablespoons low-sodium soy sauce PREPARATION Heat sesame oil in a skillet, and cook garlic until softened. Add the chicken, salt, and pepper, and sauté for 5 minutes. Add the carrots and broccoli, and sauté until tender. Add the rice, soy sauce, and peas, and mix thoroughly. Enjoy!
Follow them on Instagram for more tasty recipes made by children for children!
Below are the “how to” youtube videos to help you build up those cooking skills 👏🏼
How to properly use a knife12:
How to cut fresh broccoli13:
How to chop garlic14:
How to cut a bell pepper15:
How to cut carrots16:
That’s all for this week! If you try out this recipe please take pictures and post and share them to our Facebook Page!
- United States Department of Agriculture. National Nutrient Database for Standard Reference Release 28-Basic Report: 11090, Broccoli, raw. July 2017. Internet: https://ndb.nal.usda.gov/ndb/foods/show/2871?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=raw+broccoli&ds=&qt=&qp=&qa=&qn=&q=&ing= (accessed 12 September 2017).
- National Institutes of Health. Vitamin C. June 2011. Internet: https://ods.od.nih.gov/factsheets/VitaminC-Consumer/ (accessed 6 July 2017).
- National Institutes of Health. Vitamin K. April 2016. Internet: https://ods.od.nih.gov/factsheets/VitaminK-Consumer/ (accessed 6 July 2017).
- United States Department of Agriculture. Seasonal Produce Guide. June 2017. Internet: https://snaped.fns.usda.gov/seasonal-produce-guide (accessed 27 June 2017)
- Naturally Ella. Internet: https://naturallyella.com/ingredient/broccoli/ (accessed 6 July 2017).
- Food Safety. Food Keeper App. Internet: https://www.foodsafety.gov/keep/foodkeeperapp/index.html (accessed July 5 2017)
- United States Department of Agriculture. National Nutrient Database for Standard Reference Release 28. May 2016. Internet: https://ndb.nal.usda.gov/ndb/foods/show/2191?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=cranberry%2C+raw&ds=&qt=&qp=&qa=&qn=&q=&ing= (accessed September 12 2017)
- University of Maryland Medical center. Potassium. August 2015. Internet: http://www.umm.edu/health/medical/altmed/supplement/potassium (accessed July 6 2017).
- The Spruce. Cranberry Cooking Tips. July 2017. Internet: https://www.thespruce.com/cranberry-cooking-tips-1807845 (accessed July 6 2017).
- Epicurious. Cranberries are so nice you should buy them twice. November 2015. Internet: http://www.epicurious.com/ingredients/how-to-buy-and-store-fresh-cranberries-article (accessed July 6 2017).
- Instagram. Healthy Frid Rice. March 2017. Internet: https://www.instagram.com/p/BR9WakIlqR0/?taken-by=tastyjunior (accessed September 6, 2017).
- Youtube. How to Hold a Knife-Properly Using a Chef’s Knife. September 2010. Internet: https://www.youtube.com/watch?v=20gwf7YttQM (accessed September 6, 2017).
- Youtube. How to Cut Broccoli. February 2015. Internet: https://www.youtube.com/watch?v=AEVS4568w2U (accessed September 6, 2017).
- Youtube. How to Chop Garlic, 1 Minute Tips. June 2016. Internet: https://www.youtube.com/watch?v=qjzTZiY1vmk (accessed September 6, 2017).
- Youtube. How to Cut a Pepper. January 2015. Internet: https://www.youtube.com/watch?v=Gs7d7xiTFtA (accessed September 6, 2017).
- Youtube. Learn How Now: How to Julienne Vegetables. April 2011. Internet: https://www.youtube.com/watch?v=E1F0OQhJTNY (accessed September 6, 2017).
Header: Broccoli. Internet: https://pixabay.com/en/broccoli-vegetable-food-healthy-498600/ (accessed September 6, 2017).
Image 1: Broccoli. Internet: https://pixabay.com/en/broccoli-fresh-food-healthy-952532/ (accessed September 6 2017).
Image 2: Berry. Internet: https://pixabay.com/en/berry-cranberries-currant-red-2182206/ (accessed September 6 2017).