Delicious and Nutritious 4th of July Snacks

The 4^th of July isn’t just about burgers and hot dogs! Fire up the grill and celebrate Independence Day with a medley of colorful grilled vegetables, couscous salad, and fun fruit dishes. Flavor and healthfulness go hand-in-hand with these festive recipes. Happy 4^th of July!   

Grilled Vegetables

While you have your BBQ fired up, throw some fresh veggies on there for a delicious side dish.

Ingredients

• Zucchini, cut into 1-inch pieces
• Mushrooms
• Bell peppers, cut into 1-inch pieces
• Cherry tomatoes 
• Asparagus, cut into thirds
• Any other veggies you have in the fridge
• Olive oil
• Salt and pepper

Instructions

1. Toss all of the veggies with a little olive oil, salt and pepper
2. Cook on the grill until soft and start to brown on the edges

Refreshing Couscous Salad

Ingredients

• 1 cup whole grain couscous
• 2 cups chicken or vegetable stock
• 1 hothouse cucumber, diced
• 2 scallions
• 1/2 cup roasted red pepper, diced
• 1/4 cup flat leaf parsley, finely chopped
• 1 tablespoon fines herb
• 1/4 cup crumbled feta cheese
• 3 tablespoons slivered almonds
• 1/4 cup balsamic salad dressing

Instructions

1. Combine couscous and stock in small pot and bring to a boil. Reduce to simmer and cover. Cook 10 to 15 minutes or until liquid has been absorbed. Let cool completely. 
2. In a large mixing bowl, combine cooled couscous with remaining ingredients. Toss to mix thoroughly.
3. Serve chilled 

Fruit Flag

Ingredients

• 29 large strawberries
• 30  large blackberries
• 7  or so large bananas
• Lemon juice

Instructions 

1. Hull and halve 29 large strawberries and set them aside.
2. Arrange 30 large blackberries, as shown, in the upper left corner of a serving tray or cutting board (it should be at least 8 by 13 inches).
3. Cut 58 banana slices, 3/4-inch-thick, into a bowl. Sprinkle on lemon juice and toss the slices gently with a rubber spatula to keep them from browning.
4. Assemble the banana slices in rows as shown and top each slice with a strawberry half, or you can alternate rows of bananas and strawberries to make red and white stripes.
5. For  ultimate freshness, prepare this treat right before serving. Present it with toothpicks for spearing the fruit and a bowl of your favorite dip, if desired.

Watermelon Pop Stars

These starry fruit pops make a cool treat for your Fourth of July celebration.

Ingredients

• Watermelon
• Popsicle sticks
• Star-shaped cookie cutter

Instructions

1. Use a cookie cutter to cut juicy star shapes from 1-inch-thick slices of seedless watermelon.
2. Insert a Popsicle stick into each star, then set the pops on an aluminum foil-lined baking sheet.
3. Cover the stars with another sheet of foil and freeze for 1 hour or until firm.

Remember to drink plenty of water and get lots of exercise this holiday weekend.  Have fun and enjoy!

Wolfgang Puck Shares Personal Stories to Teach About Healthy Eating

Here at SOSMentor, we can't stop raving about the entertaining and inspiring speech Wolfgang Puck gave at our Poster Contest Awards Reception last week. Wolfgang delighted our audience with colorful personal stories, encouragement, and advice.

On Wednesday, we shared some of his tips for kid-friendly, healthy cooking. Today, we're getting even more up close and personal with Wolfgang, as we share some of the interesting childhood stories and life experiences he described to our audience.

Growing up in Austria, Wolfgang says, it was very easy for him to eat healthy, because his family had their own vegetable garden. They ate mostly fruits and vegetables because it was what they had -- and of course, it made economic sense!

He remembers that the first time he ate canned pineapple, he was amazed at this exotic fruit and thought it was the greatest thing ever. But canned foods were a luxury his parents could not afford -- so they stuck to mostly fresh fruits and vegetables. Eating well was a way of life.

Wolfgang's family also ate very little meat because they did not have a refrigerator to store it! His mother would pick up 2 pounds of meat from the market on Fridays, and that would feed the entire family of 6.

In contrast, a 2-pound porterhouse steak passes as an acceptable portion for one person in many restaurants today! Wolfgang says when he first moved to the U.S. and was living in Indianapolis (he's a big racing fan, by the way), he ordered roast beef at a restaurant. When the waiter brought it out, Wolfgang asked him, "Is this for 2 or 3?" The waiter responded, of course, "No, that's all for you," and Wolfgang couldn't believe one person could eat that much!

The recommended portion size for meat is
about the size of a deck of cards
Image credit: www.treehugger.com

He reminded our audience that our bodies and the planet would benefit if we ate less meat. Our overconsumption of meat is contributing to our nation's health problems, and if every American reduced the amount of meat they eat, we could raise fewer cattle and reduce greenhouse gas emissions.

Wolfgang acknowledged that here in America, meat is our soul food. It's part of our tradition and our national identity. But, he advised, quality is more important than quantity. With meat, a little goes a long way.

The stories and advice Wolfgang Puck shared with us reinforce one of the most important lessons regarding healthy eating and nutrition: Enjoy your food, but eat less! 

Wolfgang Puck's Tips on Cooking Healthy For Kids

On Monday, we told you about celebrity chef Wolfgang Puck's tips for instilling healthy eating habits in our children. But what we all really want to know is: What does a world-renowned chef and restaurant owner like Wolfgang cook for his kids at home?

Wolfgang gave us the lowdown on what goes on in his home kitchen at our Poster Contest Awards Event on June 13, where over 200 guests gathered to celebrate our poster contest finalists. Lucky for you, we're willing to share his secrets!

Though you might think a professional chef like Wolfgang would whip up complicated, fancy meals for his children, the reality is just the opposite. Wolfgang emphasized that cooking doesn't have to be an expensive endeavor or take a lot of time. The key, he says, is choosing good ingredients and keeping it simple.

He inspired and encouraged the parents in our audience by reminding them they can all be great cooks! With a little passion and effort, and lots of love, parents can create delicious, healthy meals that kids will enjoy. Here are some of Wolfgang's tips for cooking healthy food for kids:

• Fill up their plate with vegetables. Wolfgang suggests filling 75-80% of kids' plates with vegetables. He keeps it simple by steaming carrots, broccoli, green beans, and asparagus, and finishing them off with a little olive oil and salt. 

• Serve brown rice, pasta, or meat on the side. Wolfgang's youngest child likes pasta with a little olive oil and parmesan cheese, while his older one prefers pasta with meat sauce. Wolfgang's recipe for meat sauce is surprisingly simple! Start by sauteing ground chicken with chopped onions, carrots, and celery. Add tomatoes (fresh or canned) and a little garlic, and season with salt and pepper. For a regular tomato sauce, just leave out the chicken. Easy, right?!

• Make your own strawberry milk. Growing up in Austria, one of Wolfgang's favorite things was fresh strawberry milk. He would pick wild strawberries in the forest and his mother or grandmother would mash the strawberries in a bowl with some milk. This is much healthier (and tastier!) than the stuff that comes in a carton. You can also start with plain yogurt and create your own flavored yogurt this way, without all the added sugars. 

• Make desserts with fresh fruits that are in season. Wolfgang says that when you use fruit that is ripe and in season, it is sweet enough that you don't need to add "a pound of sugar" to your pie. Use ripe peaches in the summer and apples in the fall to make pies or tarts. 

As you can see, cooking healthy food that kids love does not have to be difficult, time-consuming, or expensive. With fresh, seasonal fruits and vegetables from the farmers' market, you can be a Wolfgang Puck in your own kitchen!

Wolfgang Puck: Set a Good Example for Kids!

At SOSMentor's Poster Contest Awards Reception on June 13, celebrity chef Wolfgang Puck took to the stage as our special guest speaker. Wolfgang Puck was so inspirational to our audience of LAUSD students, their families, and public health advocates, that we'll be blogging about the highlights of his speech all week long!

Today's topic? Educating children about healthy eating and exercise by setting a good example. Wolfgang reminded our audience that healthy living starts at home. By showing children what to eat at a very young age, parents can teach their kids skills they will carry with them for the rest of their lives.

As a parent himself, Wolfgang shared great insight and practical advice with the parents in the audience. When his children were just 2 and 3 years old, he would take them to the Sunday farmers' market, where they would sample fresh fruits and vegetables together.

When he would taste a carrot or some asparagus, his children would naturally follow suit. It was here, at the farmers' market, where Wolfgang taught his kids how to choose the best strawberries (FYI, the darker ones are sweeter!) and about the importance of eating fruits and vegetables.

Indeed, studies confirm that when parents eat more fruits and vegetables, their children will eat more too. In a Michigan State University study, mothers' diets had a huge influence on whether their children ate enough fruits and vegetables. But it's not just up to moms -- research also shows that children whose fathers place less value on family mealtime or who frequently eat fast food are also more likely to eat fast food.

So what can we do about it? In addition to sampling fresh food at farmers' markets, Wolfgang suggests getting kids involved in the kitchen. By the time they were 4 or 5 years old, his kids were helping peel vegetables and prepare family meals. When kids are more involved in the kitchen, they're more likely to eat what they prepared.

Wolfgang also urges us to teach our kids that food is "something sacred, something we enjoy together." Family mealtime is an opportunity to turn off the television, sit down at the table together, and talk about what's going on in our lives.

By providing this structure for our kids and setting a good example at the dinner table, parents can teach their kids to make healthy eating a lifelong habit. Take it from Mr. Wolfgang Puck, and sit down to a nutritious, home-cooked meal with your kids tonight!

Poster Contest Winners Recognized at SOSMentor's Awards Event!

Wolfgang Puck and the poster contest winners

This Monday, June 13, after much anticipation and planning, the student winners of the LAUSD Healthy Schools Campaign poster contest were finally announced at an exciting awards event held at St. Vincent Medical Center. SOSMentor hosted over 200 people for a special celebration in honor of the 32 poster contest finalists, who represented all of the 8 local districts within LAUSD.

After inspiring speeches from LAUSD Superintendent John Deasy, Asst. Superintendent Earl Perkins, and celebrity chef Wolfgang Puck, the 1st, 2nd, 3rd place winners, and honorable mentions were announced. Cameras flashed and the audience enthusiastically applauded as the elementary, middle, and high school students received their prizes and the recognition they deserve for being health advocates and role models in their community.

The students received praise from influential leaders and were given fun prizes like Disneyland tickets, bicycles, Big 5 gift cards, and Lakers gift bags, making it a night they will always remember! Every student was a winner, as all 32 finalists were recognized and took home prizes.

Check out the slideshow below to see all the winning posters. Which one is your favorite, and why? Leave a comment below!

LAUSD Superintendent Intends to Say Goodbye to Chocolate Milk

Photo credit: Ed Bruske, www.theslowcook.com

In an effort to improve student health and address the pressing issues of childhood obesity and diabetes, LAUSD Superintendent John Deasy is supporting the elimination of flavored milk in LA schools. Chocolate- and strawberry-flavored milk can have as much sugar per serving as soda, and many concerned parents and nutritionists believe that serving flavored milk in schools contributes to the obesity epidemic.

Superintendent Deasy, who is a guest speaker at our upcoming Poster Contest Awards Reception on June 13, is going ahead with the recommendation despite claims that kids won't drink the plain white milk - and that revenue may drop. You can read more in the LA Times article, "L.A. schools consider dumping chocolate milk."

Do you think flavored milk should be eliminated from schools? Comment below!

USDA Unveils "MyPlate"

Yesterday the US Department of Agriculture released the much-anticipated "MyPlate," its new icon for guiding Americans' eating habits. Check out this video from CNN:

Here are the key take-home messages provided by the USDA, and some tips for making it easy. 

Balancing Calories: 

• Enjoy your food, but eat less. When eating at home, serve meals on smaller plates. It's an easy trick that help control your portion sizes and calorie intake. 

• Avoid oversized portions. Restaurant portions are almost always oversized -- when eating out, divide your meal in half when it comes to the table. Take the second half home for tomorrow's leftovers -- this is a great way to save money, too! 

Foods to Increase: 

• Make half your plate fruits and vegetables. Rather than planning your meal around meat as the central component, showcase your favorite fruits and vegetables in a large salad. 

• Make at least half your grains whole grains. Check the ingredients list for "whole grain" or "whole wheat" -- it should be the first ingredient listed. 

• Switch to fat-free or low-fat (1%) milk. These dairy products have all the nutrients of regular milk, minus all the fat. 

Foods to Reduce: 

• Compare sodium in foods like soup, bread, and frozen meals -- and choose the foods with lower numbers. USDA's 2010 Dietary Guidelines suggest reducing daily sodium intake to less than 2,300 mg for the general population, and less than 1,500 mg for the following groups: those who are 51 and older, African Americans, and anyone with hypertension, diabetes, or chronic kidney disease. 
• Drink water instead of sugary drinks. Sugary drinks like soda are simply empty calories with no nutritional benefit. Stay hydrated with water or, when drinking juice, look for "100% fruit juice" or "no added sugar." 

What do you think about MyPlate? Feel free to comment below.