THIS SUNDAY Aunty Oxidant (that’s me) and the Little Locavore show ride again! I will be demo-ing healthful salads at the Kingfield Farmers Market, one of the best markets in town! Come see me at 10.30am down at 4310 Nicollet Ave, Mpls. It’s open every Sun 8:30 am -1 pm.
I am planning to make — with kids’ assistance — Firecracker Slaw, a gorgeous tasty salad of shredded raw beets, carrots, kohlrabi and apples tossed in a chipotle vinaigrette. It’s sweet & spicy, crunchy & filling and very ‘clean’. FULL of vitamins, antioxidants and fiber fiber fiber.
As my clients and readers know, I am all about Fiber. Fiber is the key to a healthful food lifestyle and a healthy body. It improves heart-health by removing cholesterol & fat from your system, cleans out your colon and makes you feel better. Fiber comes from — surprise — natural whole grains, beans, veggies and fruits, which also contain vitamins and antioxidants. So there you go.
This week I taught a cooking class at the newRice Street Teen Center run by St Paul Parks & Recreation Dept. My audience was St Paul teens and the topic, unbeknownst to them, was Healthful Snacks. It was a little challenging to come up with dishes that I thought teenagers — vs adults — could easily and inexpensively make at home, ie with readily available, cheap ingredients and short prep times.
This was the resulting lesson plan:
- fresh salsa w/ market veggies
- “Texas caviar” aka black bean, corn & veg salad w/ pineapple & lime juice dressing
- pineapple cream cheese & banana quesadillas
- banana, peanut butter & craisin balls rolled in sunflower seeds.
The nine teens divided into four teams to make the above, which we served with tortilla chips. We diced fresh green peppers, tomatoes & onions, minced jalapenos, garlic & cilantro and then divided these in half to use in both vegetable dishes. Corn (from frozen), fresh diced cukes and 2 cans of black beans made up the rest of the bean salad. Canned chunked pineapples were strained and mashed with cream cheese, while the pineapple juice went into the bean salad.
It was lots of fun and the teens took many containers of food home. My next class at Rice Street is in mid-Sept. With the same goal of making easy & inexpensive healthful foods, I’m thinking about Seasoned Oven-fried Potato, Sweet Potato, Rutabaga and Zucchini Spears. Roasting is a wonderful & easy cooking method as well as a healthier (low-fat) way to enjoy root veg. Plus root vegetables are cheap and feed a crowd — you can buy 5# of potatoes for the price of a lg bag of Tater Tots. So wish me luck!
I’ll be posting soon about a series of cooking classes that I’m offering at Inver Grove Hts Community Center. They are scheduled on Thursdays from mid-September thru October, to coincide with the mini- Farmers’ Market held in the center’s parking lot!
If you have any suggestions for foods/dishes that appeal to teens and kids, please include in a comment on this blog, or, email me at firstname.lastname@example.org. Thank you!