Harvest of the Month: Peas

"More peas, please!"
That's what you'll be saying once you taste the Harvest of the Month for March: Peas!

There are different kinds of peas. Some peas have pods that you can eat, like snow peas and sugar snap peas. Green peas have a pod that can't be eaten. The pea is actually the seed!

Peas are great for your body. Check it out:
- Vitamin A to help keep eyes healthy
- Vitamin C to keep you from getting sick by helping your immune system
- Fiber to clean your digestive system and scrub your insides!

Remember, peas are GREEN, and green fruits and vegetables keep eyes healthy AND keep bones and teeth strong.

Look at all the different ways you can eat peas:
- snack on some frozen peas
- add some to cooked rice
- top your salad for more green
- put some in your soup
- stir-fry with your favorite fruits and veggies
- and so much more!

Check out our 2 recipes for the month for some tasty and healthy whole grain rice meals that include peas!

Whether you eat them fresh, canned, frozen, have some peas this month, please!

Happy Nutrition Month

March is national Nutrition Month. Have a healthy time!

Recipe: Soul Stew

Celebrate Black History Month by making this hearty traditional stew. Not only does it soothe the soul, it helps the body in many different ways.

Fiber:
All fruits and vegetables contain FIBER, which acts like a scrub in our bodies. It cleans our digestive system and helps it to work smoothly. Which ingredients in this recipe contain fiber?

Protein:
PROTEIN helps to build and support muscle, skin, bones, and blood. We can't live without it because they are the building blocks of life! Protein is usually found in meat, dairy, eggs, and fish, and beans, and in this recipe, you'll get a dose of fiber from the beans.

Soul Stew
Adapted from Cookshop
Serves 6 at 1 cup

Ingredients:
1 can black-eyed peas
1 bunch collard greens
1 can diced tomatoes
1 yellow onion, chopped
2 tablespoons molasses
1 teaspoon vinegar
2 cloves garlic, minced
1 Tablespoon olive oil
Salt and pepper
Hot sauce*
*Optional

Equipment:
Cutting board
Knife
Large pot
Can Opener
Measuring Cups
Measuring Spoons

Directions:
1. Chop onions in small pieces.
2. Wash collards, remove their stems and slice or tear leaves into very thin strips.
3. Heat oil in a large pot over medium heat. Add onions and garlic and cook for 2 minutes, being careful not to burn it.
4. Add collard greens and stir.
5. Add all remaining ingredients, except hot sauce, and stir well. Cover pot and cook for 10-15 minutes.
6. When greens are tender, taste the flavorings and add more vinegar, salt and pepper if needed.
7. Serve alone or on top of rice or with a side of cornbread. Top with hot sauce if desired.

Recipe: Long Life Noodles

Celebrate Lunar New Year by eating this stir-fry noodle dish. Tradition believes that eating long noodles will give you a long life, but the real benefit is the healthy vegetables in this recipe.

Fiber:
All fruits and vegetables contain FIBER, which acts like a scrub in our bodies. It cleans our digestive system and helps it to work smoothly. Which ingredients in this recipe contain fiber?

Protein:
PROTEIN helps to build and support muscle, skin, bones, and blood. We can't live without it because they are the building blocks of life! Protein is usually found in meat, dairy, eggs, and fish, and beans, and in this recipe, you'll get a dose of fiber from the tofu because it's made from soy beans.

Long Life Noodles
Adapted from Food is Elementary
Serves 10 at 1 cup


Ingredients:
1 8 oz package of rice noodles
3 bunches baby bok choy
3 medium carrots
1 small head of cabbage
1 package extra firm tofu
2 large cloves of garlic
1 onion
1 Tbsp oil (Olive or sesame)
1/3 cup of low sodium soy sauce*
(*or make your own teriyaki sauce with recipe below)

Equipment:
Cutting board
Knife
Large pot or wok
Tongs or Two large spoons
Colander
Measuring cups and spoons

Directions:
1. Fill a large pot with warm water. Soak the noodles for 5-10 minutes, or until soft. Drain in colander and set aside.
2. Cut off the bulbs from the bok choy and cabbage. Compost bulb and separate all leaves.
3. Wash and scrub bok choy, cabbage leaves, and carrots.
4. With the help of an adult, finely chop garlic. Cut onions into strips.
5. Cut carrots into slices or half moons, and shred cabbage and bok choy.
6. Drain tofu and cut into smaller pieces.
7. Heat oil in pot or wok. Add onions and garlic, sauté until onions are clear.
8. Add carrots and stir. Then, add cabbage and bok choy. Stir fry for 3-5 min.
9. Add tofu and a dash of salt and pepper. Stir fry an additional 2 minutes.
10. Using tongs or two large spoons, carefully mix noodles with vegetables.
11. Add sauce to the mixture and stir. Serve warm and enjoy!

Make your own teriyaki sauce:
Replace the soy sauce with this to add a little sweetness to the dish.
Mix together:
2 tablespoons fresh ginger, minced
5 Tablespoons reduced sodium soy sauce
2 tablespoons honey
4 tablespoons toasted sesame oil
¼ cup sesame seeds (preferably toasted)

Have a Healthy New Year

Happy New Year!

Around this time of year, many people set goals, or resolutions, for the rest of the year. Why not make your resolution a healthy one?

Here are some ideas for healthy goals:
- cook with your family
- try a new fruit or vegetable each season
- eat fruit for breakfast
- start a garden
- compost
- exercise!

What is your resolution?

November Recipe: Go Green Saute

Go green with this saute! Dark leafy greens grow all year round in California, but grow best in cold weather. Now is the perfect time to use these greens in your favorite dishes to make your meals healthier for your body.

Examples of greens include:
- Collard greens
- Swiss chard
- Spinach
- Kale

Remember, the greener the leaf, the healthier it is.

After all, green fruits and vegetables help your eyes, bones, and teeth! What other green fruits and vegetables can you think of?

Greens have so many important vitamins and minerals that help our body, including Vitamin A which helps your eyes today (and tonight!), maintains smooth skin, and to fights off cancer!

For this recipe, think like a chef! What else can you add these sauteed greens to?

INGREDIENTS:
1 bunch Rainbow chard or kale
1/2 pound fresh Spinach
1/2 pound (8 ounces) rainbow pasta twists
2 cloves garlic
1/4 pound queso fresco or parmesan cheese
Olive oil
1 lemon
Salt and pepper to taste

Optional:
Cooked brown rice or pasta


EQUIPMENT:
Colander
Large pot with lid
Large cooking spoon or tongs

Directions:
1. Rinse rainbow chard and spinach in water.
2. Rip leaves into small pieces.
3. Ask an adult to chop garlic into small, tiny pieces.
4. Have adult turn on medium-high heat and heat olive oil. Add garlic and stir.
5. Add the torn leaves to the pot and stir. Lower heat and cover for 2 minutes or until greens turn bright green. Add a dash of salt and pepper. Remove from heat and take off lid.
6. Mix greens with pasta.
7. Squeeze juice of 1 lemon and crumble cheese into pasta.
8. Enjoy!

October Recipe: Black Bean and Corn Salad

This simple black bean and corn salad will build muscles, clean the stomach, and maintain a healthy immune system.

Serve with whole wheat pita bread to get the complete protein that your body needs for strong muscles!

Makes 10 servings at 1/2 cup each.





INGREDIENTS:
1(15-ounce) can low –sodium black beans
1 medium bell pepper
1 fresh tomato
1 cup fresh or frozen corn, thawed
1 clove garlic
1/2 bunch of fresh cilantro
1/4 fresh jalapeno
2 limes
1 teaspoon chili powder
5 medium whole wheat pita pockets


EQUIPMENT:
Can opener
1 large bowl
Strainer or colander
Sharp knife (For adult use only)
Cutting board
Butter knife
Small spoon
Large spoon


1. Wash all produce and rinse beans in strainer. Put into large bowl.
2. Have an adult cut tomatoes into wedges, then cut in small pieces.
3. Have an adult cut pepper in half. Take out all of the seeds! Adult will cut the bell pepper into strips. Cut in small pieces.
4. Rip the leaves off of cilantro into small pieces. Add to bowl.
5. Ask adult to finely chop onion and deseed jalapeno and chop.
6. Have an adult cut lime in wedges. Squeeze over mixture.
7. Mix all other ingredients together.
8. Cut pita in half. Spoon salad on top of or scoop into pita. Enjoy!