Healthy Kids Community Challenge Leeds and Grenville

Children pulling leeks

Veggie of the Week Blog

Week 20

Beets written on a chalkboard sign

This week on our veggie (& fruit) of the week blog we are learning about BEETS.

Did You Know?!

You can eat the leafy green tops that grow from beets. Sautť or steam them and add them to a stir fry, rice or pasta dish.

Trivia Time!

True or false?

The red juice from beets can be used as a natural food dye.

Answer: True. Beets are a vibrant reddish purple colour and their juices can often be used as a food dye in dips, spreads, and even cupcakes!

Let's Get Cookin'!

Roasting beets is a delicious and easy way to cook them. If you cook a big batch at once you can enjoy them through the week in salads, soups or as a side to any meal.

Radical Roasted Beets
Serves 3-6

Ingredients:

Directions:

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Beets. Retrieved from: https://www.ontario.ca/foodland/food/beets

Week 19

Cauliflower written on a chalkboard sign

This week on our veggie (& fruit) of the week blog we are learning about CAULIFLOWER.

Did You Know?!

Many people can tell that cauliflower is a cousin of broccoli, but did you know that it is also related to cabbage?

Trivia Time!

Sometimes there can be brown spots on white cauliflower. What do you think these are?

  1. Water marks
  2. Snail tracks
  3. Dirt

Answer: A, the brown spots on white cauliflower is just a water mark! You can still eat this.

Let's Get Cookin'!

This delicious and refreshing strawberry banana smoothie has a special ingredient in it: cauliflower!

Secret Ingredient Strawberry Banana Smoothie
Serves 2-3

Ingredients:

Directions:

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Cauliflower. Retrieved from: https://www.ontario.ca/foodland/page/cauliflower Recipe adapted from: http://www.lifeisbutadish.com/strawberry-cauliflower-smoothie/

Week 18

Zucchini written on a chalkboard sign

This week on our veggie (& fruit) of the week blog we are learning about ZUCCHINI.

Did You Know?!

The flowers that grow on zucchinis are edible! How cool is that?

Trivia Time!

What colour are zucchini flowers?

  1. Pink
  2. Green
  3. Yellow

Answer: C, Yellow. The flowers on the zucchini are yellow and are really yummy when you cook them.

Let's Get Cookin'!

Zucchini Bread Oatmeal
Serves 1

Ingredients:

Directions:

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Recipe adapted from Oh She Glows: http://ohsheglows.com/2011/08/22/zucchini-bread-oatmeal/

Week 17

Bok Choy written on a chalkboard sign

This week on our veggie (& fruit) of the week blog we are learning about BOK CHOY.

Did You Know?!

Bok choy is a member of the cabbage family and can be enjoyed in its standard size or smaller size, called "baby bok choy".

Trivia Time!

Which continent does bok choy come from originally?

  1. North America
  2. Europe
  3. Asia

Answer: C, bok choy is native to Asia.

Let's Get Cookin'!

This recipe is simple but oh-so-tasty and quick to make!

Super Sesame Baby Bok Choy
Serves 4

Ingredients:

Directions:

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Asian vegetables. Retrieved from: https://www.ontario.ca/foodland/food/asian-vegetables

Week 16

This week on our veggie (& fruit) of the week blog we are learning about PEPPERS.

Did You Know?!

Red peppers start off green on the plant and change to red when they are ripe. Once they are picked they donít change colour at all!

Trivia Time!

Which type of bell pepper is grown the most in Ontario?

  1. Orange
  2. Yellow
  3. Red

Answer: C - Red

Let's Get Cookin'!

In this video, our HKCC registered dietitian, Danielle, shows us an easy way to slice up a bell pepper.

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Kidís Corner. Peppers. Retrieved from: https://www.ontario.ca/foodland/page/peppers

Week 15

Grapes written on a chalkboard sign

This week on our veggie (& fruit) of the week blog we are learning about GRAPES.

Did You Know?!

You can wash your grapes and then freeze them in a covered container for a tasty and refreshing snack. So easy!

Trivia Time!

How many months of the year are grapes available fresh in Ontario?

  1. 3
  2. 2
  3. 6

Answer: B, grapes grow in Ontario from August to September.

Let's Get Cookin'!

We use grapes in our chicken salad recipe! Try it on lettuce, celery slices, a slice of whole grain bread or crackers. Mmm!

Glorious Grape and Chicken Salad
Makes about 5 cups of chicken salad

Ingredients:

Directions:

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Kidís Corner. Grapes. Retrieved from: https://www.ontario.ca/foodland/page/grapes Recipe adapted from: http://twohealthykitchens.com/healthy-chicken-salad-with-grapes-apples-and-tarragon-yogurt-dressing/

Week 14

Carrot written on a chalkboard sign

Welcome back to our veggie (& fruit) of the week blog. This week we are going to talk about CARROTS.

Did You Know?!

People often peel vegetables like carrots, cucumber, and potatoes, but those skins are filled with flavour and nutrition. We love keeping them on our veggies!

Trivia Time!

Carrots are a root vegetable, meaning they grow underground. Most carrots are orange; what other colours can they be?

Answer: Purple, red, white and yellow.

Let's Get Cookin'!

This week we share a tasty and simple carrot recipe. You will be surprised how roasting the carrots changes their taste.

Crispy Carrots

Ingredients:

Directions:

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Kidís Corner: Carrots. Retrieved from: https://www.ontario.ca/foodland/page/carrots

Week 13

This week on our veggie (& fruit) of the week blog we are learning about BEANS.

Did You Know?!

Beans have been a source of food for humans since prehistoric times. Wow!

Trivia Time!

True or False? Green and yellow beans are easy to grow in your own home.

Answer: True. Visit this website for information on planting beans at home.

Let's Get Cookin'!

This week we share with you tips for washing your vegetables and fruit. Take a look at this video!

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Kidís Corner. Beans. Retrieved from: https://www.ontario.ca/foodland/page/beans

Week 12

Corn written on a chalkboard sign

This week on our veggie (& fruit) of the week blog we are learning about CORN.

Did You Know?!

Corn comes in three colours: white, yellow, and bicolour which is a mix of yellow and white.

Trivia Time!

How many types of corn are grown in Ontario?

  1. 3
  2. 4
  3. 7

Answer: A - Ontario grows three types of sweet corn: normal, sugar-enhanced and supersweet.

Let's Get Cookin'!

Today we are sharing our black bean and corn salad Ė the HKCC team loves bringing this to barbecues or other events. It is easy to double the recipe to make more, too!

B & C salad (Bright and Colourful Black Bean and Corn Salad)

Ingredients:

Directions:

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Kidís Corner. Corn. Retrieved from: https://www.ontario.ca/foodland/page/corn

Week 11

This week on our veggie (& fruit) of the week blog we are learning about ROMAINE LETTUCE.

Did You Know?!

It's important to drink water all year long to keep hydrated; did you know that eating vegetables that are mostly water, such as lettuce, also helps us to hydrate?

Trivia Time!

You might be surprised to learn that I am very high in this vitamin! Which vitamin am I high in!?

  1. Vitamin C
  2. Vitamin E
  3. Vitamin K

Answer: C - Vitamin K. Just 2 cups of romaine lettuce meets our daily needs of vitamin K!

Let's Get Cookin'!

In this video, our HKCC registered dietitian, Danielle, shows us a quick and easy way to grow romaine lettuce at home.

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Kidís Corner. Lettuce. Retrieved from: https://www.ontario.ca/foodland/page/lettuce

Week 10

Tomato written on a chalkboard sign

This week on our veggie (& fruit) of the week blog we are learning about TOMATOES.

Did You Know?!

To ripen your tomatoes, place them in a brown paper bag with a couple apples or pears. Both of these fruit release a natural gas called ethylene that speeds up ripening. Pretty cool stuff!

Trivia Time!

How many groups of tomatoes exist in Ontario?

  1. 8
  2. 11
  3. 3

Answer: C - 3. The categories are round, roma or plum, and beefsteak.

Let’s Get Cookin’!

Tacos, quesadillas, burrito bowls Ė this pico de gallo (pronounced peek-o-day-GY-o) recipe will be a great addition to your favourite dishes!

Pico de Gallo (fresh salsa)

Ingredients:

Directions:

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Kidís Corner. Tomatoes. Retrieved from:
https://www.ontario.ca/foodland/food/field-tomatoes

Week 9

This week on our veggie (& fruit) of the week blog we are learning about KALE.

Did You Know?!

Once you have chopped your kale up, massaging it with about 1 tablespoon of olive oil helps to make it more tender. It's so delicious!

Trivia Time!

True or false? You can blend up kale into a smoothie to make it a funky bright green colour.

Answer: True! We love mixing kale into our smoothies with some fruit and water for a healthy snack.

Let’s Get Cookin’!

In this video, our HKCC registered dietitian, Danielle, shows us a quick and easy way to de-stem kale.

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

Week 8

This week on our veggie (& fruit) of the week blog we are learning about STRAWBERRIES.

Did You Know?!

Strawberries are at their peak through the months of June and July. Picking strawberries can be a lot of fun! To find a farm near you, visit Ontario Berry Growers Association.

Trivia Time!

How many seeds does one strawberry have?

  1. 55
  2. 200
  3. 1000

Answer: B – Strawberries have around 200 seeds on the outside of them. They are also the only fruit that has seeds on the outside.

Let’s Get Cookin’!

In this video, our HKCC registered dietitian, Danielle, shows us how to hull a strawberry.

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Kidís Corner. Strawberries. Retrieved from: https://www.ontario.ca/foodland/page/strawberries

Week 7

Radish written on a chalkboard sign

This week on our veggie (& fruit) of the week blog we are learning about RADISHES.

Did You Know?!

Radishes are root vegetables that look like beets or turnips, but have a yummy, peppery flavour. In Ontario, they are in season from May to November.

Trivia Time!

Which condiment are radishes related to?

  1. Mustard
  2. Ketchup
  3. Relish

Answer: A - Radishes are part of the mustard family.

Let’s Get Cookin’!

The HKCC Leeds and Grenville team loves roasting veggies to bring out their natural sweetness and flavours. Roasting radishes gives them a different flavour than eating them raw. For this recipe, we cut the radishes into chips and bake them to get them nice and crispy. Mmm!

Roasted Radish Chips
Serves 2-3

Ingredients:

Directions:

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Kidís Corner. Radishes. Retrieved from: https://www.ontario.ca/foodland/page/radishes

Week 6

Asparagus written on a chalkboard sign

Welcome back to our veggie (& fruit) of the week blog. This week we are going to talk about ASPARAGUS.

Did You Know?!

The tough, woody ends of the asparagus should be snapped off and composted; not eaten!

Trivia Time!

Usually the asparagus we see is green in colour. What other colour of asparagus is grown in Ontario?

Answer: White. Fun fact: the white kind is grown in less than 1% of land used for growing asparagus.

Let’s Get Cookin’!

This week we share one of our favourite asparagus recipes! Quick, easy and delicious served hot or cold.

Lovely Lemon and Garlic Asparagus
Serves 2-3

Ingredients:

Directions:

TIP: We added lemon slices on top of our asparagus to make it look extra delicious. Donít forget to wash your lemon in safe water before using it.

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Kidís Corner: Asparagus. Retrieved from: https://www.ontario.ca/foodland/page/asparagus

Week 5

Mushroom written on a chalkboard sign

This week on our veggie (& fruit) of the week blog we are learning about MUSHROOMS.

Did You Know?!

There are thousands of mushroom varieties in the world, but only 25 varieties that we can actually eat!

The type of mushroom that is grown most in Ontario is the White Button mushroom. Their colour can be white, cream, or brownish and their size ranges from small to jumbo.

Trivia Time!

How do farmers grow mushrooms all year long, even in the winter?

  1. When itís cold, farmers keep the mushrooms warm with hats and mittens
  2. Mushrooms can be grown indoors, in climate-controlled rooms, all year long
  3. Mushrooms freeze over the winter and then dry up in the summer, when they are ready for harvesting

Answer: B - Thanks to climate-controlled rooms, mushrooms can be grown all year long in Ontario.

Let’s Get Cookin’!

This week we want to share with you tips on storing and washing mushrooms.

How you store your mushrooms depends on the type of mushroom you have.

White Button, Cremini and Portobello keep best if you store them in a paper bag in the refrigerator. Before using the mushrooms, wipe them with a clean, damp cloth or rinse in cool, safe water then pat dry with a clean towel.

Store Shiitake and Oyster varieties refrigerated in a container covered with a damp cloth to keep them from drying out. Before using them, rinse briefly under safe water and then pat dry with a clean towel.

Food Safety Alert!

Wash hands (with warm, soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Kidís Corner. Mushrooms. Retrieved from: https://www.ontario.ca/foodland/page/mushrooms

Week 4

Cucumber written on a chalkboard sign

Hi everyone! Welcome to our veggie (& fruit) of the week blog. This week we are going to talk about CUCUMBERS.

Did You Know?!

In Ontario we grow two types of cucumbers:

  1. Greenhouse cucumbers. These grown year-round and do not grow in soil. They are often grown in a special material called Rockwool which holds water really well!
  2. Field cucumbers. These are available between June and October and are grown in soil.
Trivia Time!

One of the main vitamins in cucumbers is:

  1. Vitamin K
  2. Vitamin D
  3. Vitamin C

Answer: C - Cucumbers are a source of Vitamin C.

Let’s Get Cookin’!

Now that you have learned about cucumbers, it's time for us to share a recipe with you! This is one of the HKCC team's favourite cucumber recipes (shown in the photo above):

Cool ‘n’ Crispy Cucumber Salad
Serves 2

Ingredients:

Directions:

Food Safety Alert!

Wash hands (with warm soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks.

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Kid's Corner: Onions. Retrieved from: https://www.ontario.ca/foodland/page/cucumbers

Week 3

Rhubarb written on a chalkboard sign

This week on our veggie (& fruit) of the week blog we are learning about RHUBARB.

Did You Know?!

It wasn't until around the year 1778 that rhubarb became appreciated for its fruit-like quality – before this it was used for medicinal purposes.
Something unique about rhubarb is that it is available during times of the year when many other fruit are not.
It is also quite hearty and easy to grow, making it a great go-to for someone who might be newer to gardening.

Trivia Time!

This nutrient is most commonly known for being in bananas, but did you know you can find it in rhubarb, too? What nutrient is it?

  1. Iron
  2. Sodium
  3. Potassium

Answer: C – Rhubarb is a source of potassium, just like bananas.

Let's Get Cookin’!

This combination of rhubarb, orange juice, oats, milk and maple syrup really works well. This is a delicious oatmeal recipe to enjoy year-round!

Rocking Rhubarb and Orange Oatmeal
Serves 2

Ingredients:

Directions:

TIP: You can make this oatmeal in advance so all you have to do is heat it up when you want to enjoy it! Separate the oatmeal into containers, let it cool, and then store in covered containers in the fridge for up to 4 days.

Food Safety Alert!

Wash hands (with warm soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks! (see below)

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Eating Well. (2017). Oatmeal-Rhubarb Porridge. Retrieved from: http://www.eatingwell.com/recipe/250267/oatmeal-rhubarb-porridge/

Foodland Ontario. (2017). Rhubarb. Retrieved from: https://www.ontario.ca/foodland/food/rhubarb

Week 2

Welcome back to our veggie (& fruit) of the week blog. This week we are learning about ONIONS!

Did You Know?!

There are many different types of onions that are available year round. They are great because they can be used in a lot of different recipes: stir fries, salads, soups, sauces, sandwiches – the list never ends!

Helpful tip: To prevent "onion tears", try running the onion under cold water while peeling the outer layer off. You can also try freezing the onion for about 20 minutes before cutting it or wearing a pair of “kitchen goggles”!

Trivia Time!

This is the compound in onions that makes our eyes water:

  1. Calcium
  2. Hydrogen
  3. Sulphur

Answer: C – The sulphuric compounds in onions are released when you cut into them and that is what makes our eyes tear up.

Let's Get Cookin’!

In this video, Danielle from our HKCC team shows two different ways to chop an onion. Take a look!

Food Safety Alert!

Wash hands (with warm soapy water), fruit, veggies, counter tops and utensils before you start preparing food and between tasks!

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home visit: The Leeds, Grenville and Lanark District Health Unit's website.

References:

Foodland Ontario. (2017). Kid’s Corner: Onions. Retrieved from: https://www.ontario.ca/foodland/page/onions

Week 1

Sweet potato written on a chalkboard sign

Hi everyone and Happy Spring! For our first series in our veggie (& fruit) of the week blog, we are going to be learning about SWEET POTATOES.

Did You Know?!

Sweet potatoes are commonly found growing right here in Ontario. You can find them growing along the north shores of Lake Erie – cool! We love bright veggies and fruit, and the sweet potato’s bright orange flesh is certainly colourful; this means it is loaded with nutrition.

Let’s Get Cookin’!

While sweet potatoes can be enjoyed in many ways (roasted, boiled, or steamed, mashed or baked as fries), one unique way to use them is in a smoothie! The HKCC team loves this yummy banana sweet potato smoothie.

Banana Sweet Potato Smoothie
Serves 2

Ingredients:

Directions:

Food Safety Alert!

Wash hands (with warm, soapy water), fruits, veggies, counter tops and utensils before you start preparing food and between tasks!

Keep cold foods at 4°C or lower and store in a sealed container.

For more information on food safety at home, visit: The Leeds, Grenville and Lanark District Health Unit's website.

References

Foodland Ontario. (2017). Sweet Potatoes. Retrieved from: https://www.ontario.ca/foodland/food/sweet-potatoes