Cucumber Bites
1 large peeled cucumber cut into pieces
3-4 TBSP of soy sauce
1-2 TBSP of roasted sesame seeds (found in Oriental section of most supermarkets)
Served chilled

Fruit Salsa
2 kiwis, peeled and diced
2 Golden Delicious apples – peeled, cored, and diced
1 pound strawberries, diced
2 tablespoons white sugar
1 tablespoon brown sugar
3 tablespoons fruit preserves, any flavor
10 (10 inch) flour tortillas
Butter flavored cooking spray
1/2 cup cinnamon sugar

In a large bowl, thoroughly mix kiwis, apples, strawberries, white sugar, brown sugar, and fruit preserves.
Cover and chill in the refrigerator at least 15 minutes.
Consider cutting back on the sugar or eliminating all together.
Using orange marmalade for the fruit preserves will add to the natural sweetness.
Consider using Fuji apples as they have less tendency to turn brown.

Cinnamon Chips:
Preheat oven to 350 degrees F (175 degrees C).
Coat one side of each flour tortilla with butter flavored cooking spray or lightly with water.
Cut into wedges using a pizza cutter and arrange in a single layer on a large baking sheet.
Sprinkle wedges with desired amount of cinnamon sugar.
Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges.
Allow to cool approximately 15 minutes.
Serve with chilled fruit mixture.

Black Bean Dip (with Blue Corn Chips)
Mix the following ingredients in a bowl: 2 cans of black beans (drained)
I can of corn (drained)
Chopped fresh parsley
One chopped purple onion
4 tomatoes chopped in small pieces
In a separate bowl mix 5 TBSP of lime juice, 2 tsp of garlic salt, 1 tsp of hot sauce, and ground pepper.
Drizzle over bean mix and enjoy

A WCDS Try it Tuesday/Thursday Winner!
Texas Caviar
(Recipe adapted from the Junior League of Wheeling’s “The Best of Wheeling” Cookbook) Ingredients: 3/4 cup apple cider vinegar
1 tbs Water
1/2 cup vegetable oil (WCDS uses less)
1 cup sugar (WCDS uses 3/4 cup)
1 tsp salt
1/2 tsp pepper
1 can pinto beans
1 can garbanzo beans
1 can black beans
1 can blacked eyed peas
2 cans white (shoepeg) or (sweet) corn
2 (4) ounce cans of chopped green chilies
1 small jar of chopped pimento
1 cup of assorted chopped bell peppers (WCDS uses red, yellow & green)
1 cup finely chopped celery
1 small onion (WCDS omitted!)

1. Combine vinegar, water, oil, sugar, salt, and pepper in saucepan. Bring to a boil, stirring occasionally. Cool to room temperature.
2. Drain beans, peas, corn, green chilies and pimento. Combine with green pepper, celery and onion in bowl Add marinade and mix well.
3. Chill, covered, for 24 hours. Serve with tortilla chips.


Compare Ingredients:

Jif ® Reduced Fat Peanut Butter

Ingredients: Peanuts, Corn Syrup Solids, Sugar and Soy Protein, Contains Two Percent Or Less of: Fully Hydrogenated Vegetable Oils (Papeseed and Soybean), Salt, Mono And Diglycerdes, Molasses, Niacinamide, Folic Acid, Pyridocine Hydrochloride, Magnesium Oxide, Zinc Oxide, Ferric Orthophosphate, And Copper Sulfate

Smuckers ® Natural Peanut Butter

Peanuts And Salt Without the hydrogenated oils and added preservatives,the natural process of oil separation occurs. If you buy Smuckers, you will first need to mix the separated oil and peanut butter together and then refrigerate after use.

Two hundred years ago, the average American ate only 2 pounds of sugar a year. In 1970, we ate 123 pounds of sugar per year. Today, the average American consumes almost 152 pounds of sugar in one year – 40 teaspoons of sugar per day!

NH DHHS-DPHS-Health Promotion in Motion (2007)

Other Names for Sugar:

* Glucose * Maltose * Dextrose * Corn Sweetener * Fructose * Honey * Sucrose * Sorbitol * Corn Syrup * Lactose * Sorghum Syrup * High Fructose Corn Syrup

One helpful way to decrease sugar cravings is to eat protein for breakfast. It will help keep blood sugar balanced throughout the school day. Protein is also brain food. It feeds the brain the food it needs.


OMEGA 3 Benefits were discovered in the 1970s by researchers studying the Greenland Eskimos. The Greenland Eskimos consumed large amounts of fat from seafood, but displayed virtually no cardiovascular disease. The high level of omega-3 fatty acids consumed by the Eskimos reduced triglycerides, heart rate, blood pressure, and atherosclerosis (Marcus, 2007). Sources: Salmon, flax seeds, walnut, and fortified eggs are excellent food sources of omega 3 fatty acids.

Omega-6 and Omega 3 belongs to a family of fats called essential fatty acids. These EFAs are found in polyunsaturated fats.

The proper ratio for Omega 3 and Omega 6 is 4:1. Unfortunately, the typical American diet is between 10:1 to 30:1.

Sources: Safflower, Sunflower, Sesame, Soybean, Hemp, Corn, and Pumpkin and Evening Primrose Oil

Omega 9 fatty acid is a monounsaturated fat also known as oleic acid. Sources: Olive Oil (Extra Virgin), Almonds, Avocados

Kid Tip: You can purchase ground flax seed that can be sprinkled on oatmeal in the morning, sprinkled on salads or yogurt, or cooked in homemade bread or muffins.

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