Fruit of the Week: Grapes/Raisins

Fun Facts:

  • Grapes come in many colors, including green, red, black, yellow, pink, and purple. "White" grapes are actually green
  • Grapes are a kind of berry
  • Grapes don’t always grow in perfect bunches like the ones at the grocery store. They can group together in clusters that range from 6 to 300 grapes.
  • In 1873, an unexpected hot weather spell caused the grapes to whither in California. One grocery store owner sold them as a delicacy and raisins were born

Benefits:

  • One cup of grapes provides lots of vitamin C which helps with growth and repair of tissues in your body
  • Kidsneed potassium for heart function and digestion, and eating grapes can help them get the potassium they need

Recipes:

Graham Cracker Grape Sandwiches

Ingredients

  • Green, red or black seedless grapes, halved
  • Cream cheese
  • Graham crackers

Directions

Spread cream cheese on top of graham crackers and top with halved grapes. East open faced or add another cream cheese covered graham cracker on top for a complete sandwich

Fruit Kabobs and Sweet Yogurt Dip

Ingredients

  • 1 cup watermelon chunks
  • 1 cup pineapple chunks
  • 1 cup grapes, red seedless
  • 1 cup strawberries, stemmed
  • 2 kiwis, peeled and cut in quarters
  • 1 cup yogurt, light strawberry or vanilla
  • 8 6-inch-long skewers

Directions

  1. Rinse and cut all fruit
  2. Place fruit chunks on bamboo skewers. Place fruit kabobs on platter
  3. Place non-fat yogurt in a bowl. Serve kabobs with yogurt on the side

Homemade Granola

Ingredients

  • 4cups oats
  • 1 ½ cups sliced almonds
  • ½ cup brown sugar
  • Pinch salt
  • Pinch cinnamon
  • ¼ cup honey
  • ¼ cup oil
  • 2 teaspoons vanilla
  • Raisins, to taste
  • Dried cranberries/cherries/blueberries/apple, optional

Instructions

  1. Preheat oven to 300F.
  2. In large bowl mix first five ingredients. In a small bowl, blend honey, oil and vanilla. Pour over dry ingredients and stir to blend. Spread on a large baking sheet and place in bake 40 minutes. Stir occasionally. Keeps for a week sealed at room temperature, or frozen up to 3 months.

Vegetable of the Week: Brussel Sprouts

Fun Facts:

  • Brussels sprouts get their name because there were a lot grown around Brussels, Belgium in the 16th century
  • Brussels sprouts don’t need to ripen before you eat them
  • Some people have a genethat make Brussels sprouts and other cabbages taste bitter to them

Benefits:

  • Brussel Sprouts are a cancer fighting vegetable
  • They are also high infolic acid and fiber
  • A half-cup of cooked Brussel sprouts contains 80% of the total amount of vitamin C you should get every day!

Recipes:

Brussels Sprouts withLemon Dressing

Bring a large pot of water to boil. Place Brussel sprouts in pot and continue to boil 3-5 minutes. Smaller sprouts =less time whereas larger sprouts should take more time.Don’t overcook as they will lose their nutrition and flavor!

Prepare dressing:

  • Juice of one lemon
  • Salt & pepper
  • 1/3 Cup fresh parsley, chopped or 1-2 Tablespoon dried
  • 2 teaspoons vinegar

Squeeze lemon and pour juice into bowl. Add other ingredients and pour over Brussels sprouts.

Kid Friendly Brussel Sprouts Recipe

Ingredients

  • 1 pound fresh Brussels sprouts
  • 3 Tbsp. olive oil
  • 3 Tbsp. honey
  • 1 1/2 tsp garlic salt
  • Black pepper to taste
  • 1/4 cup dried cranberries
  • 1/4 cup Parmesan cheese

Directions

  1. Preheat oven to 450 degrees F.
  2. Cut the ends of Brussels sprouts and then cut in half.
  3. Whisk olive oil, honey, garlic salt and black pepper in a bowl and then toss with Brussels sprouts.
  4. Spread on a baking sheet and sprinkle with dried cranberries and Parmesan cheese.
  5. Bake for 15-20 minutes until golden brown.

Brussels Sprout Chips
Peel the leaves of the Brussels sprouts, then flash fry them in hot oil for about 30 seconds. Season with garlic salt, and serve with a spicy aioli dressing.