By: Eliza Vecchiarelli
The annual event, Eat Healthy RI, will be taking place on March 9, 2016. The goal is to inspire kids of Rhode Island to make healthy choices in their everyday lives. Here at Martin Middle School, we are doing the same. The MMS Media Team enlisted Martin students to share healthy recipes from their families at home. Check out these healthy recipes and go to the Eat Healthy RI website for even more ideas.
Healthy Marble Banana Bread
A recipe submitted by Joseph Teixeira and his mother, Remi Teixeira
- Nonstick cooking spray for the pan
- ¾ cup all- purpose flour
- 2 ounces bittersweet chocolate, chopped
- 2 medium bananas completely yellow
- ⅔ cup sugar
- ¼ cup canola oil
- 2 large eggs
- ¾ cup white whole wheat flour
- 1 ½ teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon kosher salt
- ½ cup buttermilk
- 1 teaspoon vanilla extract
- Preheat the oven to 350 degrees F. Lightly mist a 9-by-5-inch metal loaf pan with nonstick cooking spray and dust well with all-purpose flour to cover the pan completely, tapping out the excess.
- Put the chocolate in a medium microwave-safe bowl and microwave on high in 30-second intervals, stirring, until melted and smooth, 1 minute to 1 minute 30 seconds. Set aside to cool slightly while preparing the batter.
- Combine the bananas and sugar in a large bowl and mash with a potato masher or fork until mostly smooth with just a few small pieces of banana left. Add the oil and eggs and stir until combined. Using a wooden spoon or rubber spatula, mix in both flours, the baking powder, baking soda and salt. Stir in the buttermilk and vanilla.
- Stir 1 cup batter into the melted chocolate. Fill the loaf pan with half the banana batter and then half the chocolate batter. Repeat the layers and gently swirl together using a spoon or knife. Bake until golden brown on top and a toothpick inserted in the center comes out clean, about 45 minutes.
- Cool in the pan 15 minutes, and then turn out onto a wire rack to cool completely. Serve warm or at room temperature.
Cook’s Note: To prepare your loaf pan for baking, you can also use a nonstick spray with flour already in it. Flouring the pan helps the bread rise well and prevents any collapse after it comes out of the oven.
A recipe submitted by Eliza Vecchiarelli and her cousin, Anne-Therese Deriaz
- 1 small pumpkin, seeded
- 8 russet potatoes (about two pounds), washed and peeled
- 5 carrots (About 1 pound), washed and peeled
- 1 cup milk
- 1 teaspoon garlic powder
- 1/4 teaspoon pepper
- 1/4 teaspoon of salt
- Cut all vegetables into cubes and place them into a stock pot.
- Fill the pot with water until the water is covering the vegetables.
- Cook between medium and high until the vegetables are very soft.
- Ladle the vegetables with the water from the pot into a food processor and blend until smooth. No chunks or bits should be left. Place all the processed vegetables into a bowl add in one cup of milk and stir until mixed.
- Sprinkle salt, pepper, and garlic onto the soup and adjust to taste.
- Serve hot and enjoy.
A recipe submitted by Parker Reid and Jennifer Reid
- 1cup (250 mL) gluten-free rolled oats
- 1 ½ cups (375mL) almond milk
- ¼ cup (60mL) chia seeds
- 1 large banana mashed
- ½ teaspoon (2mL) ground cinnamon
- Fresh mixed berries, or other fruit
- Hemp seeds
- Pure maple syrup or other sweetener
- In a small bowl, whisk together the oats, almond milk, chia seeds, banana, and cinnamon. Cover and refrigerate overnight to thicken.
- In the morning, stir the oat mixture to combine. Serve the oats in a jar or parfait dish, and top with optional toppings.
Pond Scum Smoothie
A recipe submitted by MMS Portuguese teacher, Edite Rodrigues
- Frozen strawberries
- Frozen pineapple
- Any other fresh fruits and vegetables
- Add water into blender and blend
Cook’s Note: Naturally the more greens that go in the more it looks and tastes like pond scum. The idea is not to make it taste like a thick shake from Mickey D’s. I am the only one in my family that likes it heavy on the veggies. They all use fruits only when making it. All ingredients are optional and any can be added.
A Healthy Smoothie
A recipe submitted by Stella Wolfe
- Flax Seed
- Blend all ingredients together (It’s as simple as that!)
Officer Almeida’s Noodle-less Zucchini Lasagna
3 Large Zucchini
1 ½ cups part skim or reduced- fat Ricotta cheese
1 ½ cups crushed tomatoes (canned, no salt or reduced fat)
1 cup (or 2 large links) ground Lean Turkey Sausage (Sweet Italian flavored)
2 tbsp of grated parmesan cheese (part skim or reduced fat)
1 cup of reduced- fat shredded Italian Cheese
2 cloves of garlic
1 small shallot
1 tbsp chopped fresh basil
Salt and pepper to taste
- Cut the zucchini in half and then make ½ inch thin slices lengthwise. Lay the slices out on a non- stick baking sheet and season with salt. Zucchini has a lot of water in it. Let stand 10 minutes and blot excess water off zucchini. Season again with salt, pepper and/or garlic powder. Bake the zucchini slices for approximately 15-20 minutes in the oven at 350 degrees.
- Taking the casing off the turkey sausage links and cook in a skillet, mashing up the sausage links so that it resembles ground turkey. Any leftover zucchini pieces can be chopped up and cooked along with the turkey sausage, as well as the small shallot and clove of garlic. Set aside.
- Heat the can of crushed tomatoes, adding sliced clove of garlic and/or salt, pepper, oregano to taste. Set aside.
- Put the Ricotta cheese in a bowl and mix the grated parmesan cheese and fresh basil. Set aside.
- Begin assembling: layer zucchini slices at bottom of casserole dish, side by side. Spread 2-3 large spoonfuls of tomato sauce and then a layer of the Ricotta cheese. Add another layer of zucchini slices, along with 2-3 spoonfuls of tomato sauce and add the ground turkey mixture. Add the last layer of zucchini slices along with a thick layer of tomato sauce and finish with shredded Italian cheese.
- Bake 20 minutes at 350 degrees
- Let stand a few minutes before cutting into….. and ENJOY!