Wednesday, August 31, 2011

Wednesday Wellness - Vegetable Salsa


    1 cup diced zucchini 1 cup chopped red onion 2 red bell peppers, seeded and diced 2 green bell peppers, seeded and diced 4 tomatoes, diced 2 garlic cloves, minced 1/2 cup chopped fresh cilantro 1 teaspoon ground black pepper 2 teaspoons sugar 1/4 cup lime juice 1 teaspoon salt


Wash vegetables and prepare as directed. In a large bowl, combine all the ingredients. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.

Friday, August 26, 2011

Wednesday, August 24, 2011

Wednesday Wellness - Apples with Cream Cheese Dip


    8 ounces fat-free cream cheese 2 tablespoons brown sugar 1 1/2 teaspoons vanilla 2 tablespoons chopped peanuts 1/2 cup orange juice 4 apples, cored and sliced


Place the cream cheese on the counter to allow it to soften, about 5 minutes.
To make the dip, combine the brown sugar, vanilla and cream cheese in a small bowl. Mix until smooth. Stir in the chopped peanuts.
Place the apples in another bowl. Drizzle orange juice over the apples to prevent browning. Serve the sliced apples with the dip.

Wednesday, August 17, 2011

Wednesday Wellness - Roast Beef Wrap

What you need:

  • ¼ cup light mayonnaise
  • ¼ cup fat-free Greek-style plain yogurt
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon horseradish sauce
  • 2 large romaine leaves, cut in half
  • 8 slices of leftover lean roast beef, thinly sliced
  • 1 small tomato, thinly sliced
  • 4 (8-inch) whole-wheat wraps
  • Food processor
What to do:

  1. Place mayonnaise, Greek yogurt, salt, pepper, and horseradish into a food processor.
  2. Pulse until well combined, about 10 seconds.
  3. Lay wraps onto a flat surface.
  4. Top each wrap with a piece of lettuce, some tomato, and 2 slices of roast beef.
  5. Drizzle some dressing over the veggies and beef.
  6. Roll each wrap up. Serve immediately or wrap in foil for later.

Sunday, August 14, 2011

Wednesday Wellness - Strawberry Smoothie

  • ½ c. vanilla soy yogurt
  • ½ c. strawberries
  • 2 ice cubes
  • 2 tsp. vanilla extract
  • blender
  • measuring cups
  • measuring spoons
  1. Blend all ingredients in a blender until smooth.

Wednesday, August 10, 2011

Wednesday Wellness - Pizza Quesadillas

What you need:
  • 4 whole-wheat tortillas (8 inches)
  • 2/3 cup fresh or frozen spinach, finely chopped
  • 2/3 cup part-skim mozzarella cheese, shredded
  • 1 cup marinara sauce (store-bought or homemade)
  • Cooking spray
  • A 10- to 12-inch skillet
  • Thin spatula (metal preferred)
What to do:
  1. Lay 2 tortillas on a flat surface. Divide spinach and cheese between the tortillas.
  2. Top with remaining 2 tortillas.
  3. Place skillet over medium heat. Lightly coat pan with cooking spray.
  4. Gently slide 1 pizzadilla into the pan and cook until light golden brown on one side (about 1-2 minutes).
  5. Using a thin spatula, gently flip over the pizzadilla and cook for 30-60 seconds more or until cheese is fully melted.
  6. Remove pizzadilla and cut into triangles. Repeat with remaining pizzadilla.
  7. Serve with marinara sauce for dipping.
  8. You can wrap and refrigerate leftovers to take to school for lunch.

Thursday, August 4, 2011

Recycled Robots

  • Tin can
  • Electrical tape (optional)
  • Hardware, and various recyclables such as bottle caps, keys, etc.
  • Hot-glue gun
  • Strong disk magnets
  1. Open a tin can with a safety can opener so there are no sharp edges. (If you only have a regular opener, line the inside of the can's rim with electrical tape.)
  2. Empty, wash, and dry the can.
  3. For facial features, arms, propulsion devices, and communication arrays, look for items around the house and at the hardware store. We used bolts, brackets, hinges, keys, wing nuts, switches, bottle caps, washers, knobs, and more.
  4. Hot-glue the items to strong disk magnets.

Wednesday, August 3, 2011

Wednesday Wellness - Cream Cheese Cucumber Sandwiches

What you need:
  • ¾ cup light cream cheese, slightly softened
  • half a large cucumber, thinly sliced
  • 8 slices of whole-wheat bread
  • Large knife
  • Cutting board
  • Plastic wrap (optional)
What to do:
  1. Spread each slice of bread with cream cheese (about 3 tablespoons per sandwich).
  2. Place about 4 cucumber slices on 4 of the slices of bread and top with remaining bread slices.
  3. Cut into quarters and serve immediately or wrap sandwiches and save for later.