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)

October Harvest of the Month: Winter Squash

October is time for harvest, and one harvest that makes October special is the Winter Squash. You may be wondering, "Winter squash? But it's not even Winter yet!", and yes, it is only Autumn, but please believe that this hard-shelled fruit is ready to help your body this season!



Many people think of pumpkins during this month. Did you know that the pumpkin is a variety of the Winter Squash? Other varieties include:
- spaghetti
- banana
- acorn
- turban
- butternut
- buttercup
- hubbard

These varieties of Winter Squash all come in different colors, from deep orange to tan to green! This means that squash can help our bodies in different ways.

ORANGE fruits and vegetables help keep eyes healthy.

TAN fruits and vegetables help keep the heart healthy.

GREEN fruits and vegetables help bones and teeth strong.

On top of all that, Winter Squash contains:

- Vitamin A to help our eyes today

- Fiber to scrub our stomachs and digestive system clean

- Vitamin C to keep us healthy and give us immunity from sickness

You can even buy butternut squash already cut and cooked in the frozen section!

Whether you put it in a soup or a saute, Winter Squash will give you the nutrients you need to keep healthy as the weather changes. Check back for delicious and easy recipes using this harvest of the month!

Source: Harvest of the Month