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MAY 2013 RECIPES

STRAWBERRIES

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May is Strawberry festival time!   Enjoy these ruby-licious “nutritional gems” while they are being harvested this month.  Strawberries are not only loved by kids and teens, but the great news is that strawberries have numerous health benefits.  Research has shown that strawberries can protect against heart disease, certain cancers, and Type 2 diabetes.  There is also scientific evidence that consuming 2-3 servings of strawberries per week can slow the onset of age-related cognitive impairment.

These sweet berries not only resemble a heart, but are heart-healthy too:  regular consumption of strawberries can increase HDL (good) cholesterol and lower blood pressure.  Strawberries can also help regulate blood sugar levels (due to their high fiber content and low glycemic load).  In one study, researchers found that a cup of strawberries, when eaten with table sugar, actually prevented blood sugar spikes!

What makes strawberries a true nutritional powerhouse is their antioxidant capacity.  Strawberries are ranked among the top antioxidant foods that you can eat.  (Antioxidants neutralize disease-causing free radical scavengers that steal electrons from our health cells.)

Strawberries are also an excellent source of Vitamin C - just one cup contains 150 percent of the recommended daily allowance!  In the two recipes featured this month, we have paired strawberries with two foods – spinach and dark chocolate – both of which are rich in iron.  The body can only absorb the iron in these foods if they are eaten with foods that contain Vitamin C, like our strawberries!  This is particularly important during adolescent years.

Strawberries also contain the trace mineral manganese, which is essential for the body to absorb calcium and maintain healthy bones.  So, eat a cup of strawberries a day (or a cup 3 times a week) and enjoy the many "valuable" health benefits of this "nutritional gem"!

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CHOCOLATE STRAWBERRY CUPS

©2013 Kids Heart Felt Health Inc.


INGREDIENTS:
  • 1 cup Dark Chocolate (70%)
  • 1 Tbsp. Coconut Oil
  • 1 cup Greek yogurt
  • 1 cup Strawberries, sliced
  • 1 mango, sliced
  • 1 Tbsp. honey
  • 12 mini Cupcake liners

TO PREPARE CHOCOLATE CUPS

  1. Melt 1/2 cup dark chocolate and 1 Tbsp. coconut oil in ramekin in microwave for 1 minute.  Remove and stir in additional 1/2 cup of chocolate.
  2. Place ramekin in bowl of warm water, but do not submerge (this will keep chocolate from setting).
  3. Using a paintbrush, paint the inside of each cupcake liner with the melted chocolate.  
  4. Place on wax paper on tray and put in refrigerator for 30 minutes for chocolate to harden.
  5. Remove from refrigerator and paint another layer of chocolate inside the cupcake liners.  Place in refrigerator for an additional 30 minutes.  Repeat once more (for 3 layers of chocolate).
  6. Gently remove cupcake liners from hardened chocolate.  Chocolate "cups" are ready to be filled.

TO PREPARE STRAWBERRY FILLING:

  1. Place 1 cup of nonfat Greek yogurt in a mini food processor or blender.
  2. Add 1 cup of sliced strawberries and 1 fresh mango to food processor.
  3. Blend in 1 Tbsp. honey while processing.
  4. Fill cups with strawberry/mango mixture and decorate with fresh strawberries.
  5. Freeze excess strawberry/mango yogurt (eat alone, or fill some cups with frozen mixture).

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STRAWBERRY SPINACH SALAD WITH CANDIED PECANS

©2013 Kids Heart Felt Health Inc.

 INSTRUCTIONS:  Combine 3 cups Spinach (rolled up and sliced into smaller pieces) with:

  • 4-6 sliced fresh Strawberries
  • 1/2 cup of Candied Pecans (see Recipe below)
  • 4-5 Tbsp. Strawberry Mango Dressing (see Recipe below)

TO PREPARE CANDIED PECANS:

  1. Melt 2 Tbsp. butter and 2 Tbsp. light brown sugar together in a pan over Medium heat.
  2. Add pecans (split in half) to pan and cover with sugar mixture and heat for 1-2 minutes.
  3. Place on wax paper and separate the pecan pieces until they have cooled.

STRAWBERRY MANGO DRESSING:

 ©2013 Kids Heart Felt Health Inc.

 INGREDIENTS:

  • 1 cup strawberries, sliced
  • 1/2 fresh mango, sliced
  • 4 Tbsp. olive oil
  • 2 Tbsp. cider vinegar
  • 1 Tbsp. honey
  • 1/4 tsp. salt
  • 1/4 tsp. pepper

PREPARATION:

  1. Place 1 cup of sliced strawberries in microwave for 1 minute; then place in blender.
  2. Blend strawberries, mango, olive oil, vinegar, honey, salt and pepper (to taste).
  3. Store in refrigerator.

FOR RECIPE ARCHIVES CLICK HERE