What's Cookin'? Tuesday - Vegetarian Chili

CalSERVES Nutrition Program presents What's Cookin? Tuesday!

What is Manganese?

• Manganese is an essential mineral involved in the formation of bone.
• It also plays a role in specific reactions related to amino acid, cholesterol, and carbohydrate metabolism.
• Manganese is a micronutrient or trace element, meaning this element is present in the body in small amounts.
• Interactions among minerals may occur as a result of diet. These interactions can be helpful or competitive. For example, high levels of manganese can affect iron metabolism.
• Manganese is essential for normal skeletal and connective tissue development.
• It is involved in the syntheses of fatty acids and cholesterol and the excretion of nitrogen from our bodies.
• Dietary sources include: nuts, whole grains, legumes, green leafy vegetables, dried fruits, fresh fruits, and non-leafy vegetables.

For more information, visit: Dietary Reference Intakes, Institute of Medicine, 2006.
http://www.eatright.org/ada/files/Eat_Your_Way_to_Better_Health.pdf

Vegetarian Chili
Serving Size: 1/4 of recipe
Yield: 4 servings



Ingredients:
2 large onions - cut into 1/4 inch pieces
1 green bell pepper - cut into 1/4 inch pieces
3 garlic cloves
2 fresh, diced jalapeno chilis
2 Tablespoons vegetable-oil
1 Tablespoon chili powder
1 Tablespoon ground cumin
1 can (28 ounce) whole tomatoes - cut into 1/4 inch pieces (or 8 medium fresh tomatoes)
2 medium zucchini - cut into 1/4 inch pieces
2 medium summer squash - cut in to 1/4 inch pieces
1 can (16 ounce) ounces rinsed kidney beans
1 cup chopped, fresh cilantro (or coriander)
salt and pepper to taste

Instructions:

1. In a large pot saute onions, bell pepper, garlic, and jalapeno in oil over medium high heat for about 5 minutes - stirring often.
2. Add chili powder, cumin, half of the chopped cilantro, salt and pepper, and continue cooking for another 3 minutes, stirring occasionally.
3. Add the tomatoes, zucchini, squash, and bring mixture to a simmer.
4. Simmer for 15 minutes, stirring occasionally.
5. Add beans, and continue to simmer for another 5 minutes.
6. Serve the mixture hot. Put remaining cilantro on top.

Cost:
Per Recipe: $ 6.24
Per Serving: $ 1.56

Students Enraptured by Music

Last week at Taylor Mountain, CalSERVES’ very own Kara Shelton (Literacy Tutoring Team Leader from Wright) stopped by to share her musical expertise with our 5th and 6th grade After School classes. As Kara performed her Irish fiddle and classical Bach pieces on her violin, the students’ excitement and pleasure brought about by this new musical experience became apparent on their faces; the usually fidgety boys and girls, enraptured by the music Kara was creating, sat completely still and focused.

For the mentor team, it was moving to just sit and watch the students’ joy at hearing the beautiful sounds of the violin. At the close of each piece everybody burst into applause and there was a slew of great questions about the music and the violin in general.

Thank you Kara and Wright for giving us your time and this wonderful experience!!

What's Cookin? Tuesday - Squash Soup

The CalSERVES Nutrition Program presents Cooking Tuesdays! Today, Butternut Squash.

Just the Facts

• Referred to as a vegetable in cooking, squash are actually fruits of vines of the Cucurbita genus.
• Native Americans believed squash seeds increased fertility and called squash “the apple of God.”
• In Native American, the word “squash” means “eaten raw” but winter squash are almost never eaten raw.
• Besides the fruit, other edible parts of squash plants include the seeds (eaten whole, toasted, ground into paste or pressed for oil); shoots, leaves and tendrils (eaten as greens); and blossoms (used for cooking and decoration).

Sources:
www.uga.edu/vegetable/squash.html
www.vegparadise.com
 
Home Grown Facts

• California leads the nation in total squash production (20%), followed by Florida (18%), Michigan (17%) and Georgia (15%).
• California ranks third behind Michigan and Oregon in production of squash for processing (15% of total squash acreage).
• In 2002, squash were grown on 4,340 acres in California at a value of $18.4 million. Santa Barbara County leads the state in squash production ($4.9 million in revenue), followed by Fresno County ($4.3 million).
• Squash production takes place mostly in central San Joaquin Valley, with summer squash accounting for more acreage than winter squash.

Squash Soup
Serving Size: 1/6 of recipe
Yield: 6 servings 



 

Ingredients:
1 Tablespoon olive oil
2 medium chopped onions
2 medium chopped carrots
2 minced garlic cloves
1 cup canned tomato puree
5 cups chicken or vegetable broth, low-sodium
4 cups winter squash, cooked
1 1/2 Tablespoon dried oregano
1 1/2 Tablespoon dried basil 

Instructions:

1. In a large saucepan, warm oil over medium heat.
2. Stir in onions, carrot and garlic.
3. Cook for about 5 minutes, covered.
4. Stir in the tomato puree, chicken broth, cooked squash, and herbs.
5. Bring soup to a simmer and cook, covered, for 30 minutes.

Cost:
Per Recipe: $ 6.15
Per Serving: $ 1.02
calories 150, fat 3g, Sodium 150mg, sugar 18g, protein 7g

Beginning a New Adventure

As they began their year of service in AmeriCorps, three Full-Time mentors serving at Wright Charter School reflect on the experience of joining CalSERVES, moving to California, and making a difference.

Melissa Boni

After what seemed like a much anticipated wait and a 14 hour drive to Santa Rosa, CA, I have arrived at my school site and felt the beginnings of settling in. Being new to Wright Charter School, I’ve been learning to appreciate many of the things here. There is a budding garden program that has lots of native flowers and veggies, with exciting plans of expansion and variety. I love the idea of eating local, especially that it allows kids to learn and be healthy through it.

As far as the students, I’m still in the beginning stages of getting to know them, but right now, I feel like third might be the grade for me. I’m really looking forward to having my own classroom in which to welcome my students. I really want to create a Tribes community with them.

I can’t wait to explore Santa Rosa and beyond. I feel like I have an endless list of places I want to go, things I want to do, and events and festivals I want to attend. There’s so much excitement and possibility waiting out there, I’m impatient to get going as explore. I do wish at times I could share all of these new experiences with my family and friends still in Washington, but I know this unfamiliar independence of a new state and people is important.

Patrick Link

Everything seems right at the moment. When I got the call me to inform me of my acceptance into CalSERVES, I was ecstatic. I had been interviewing for many community service programs, and it was so nice to get some good news! Later that day, on the radio, I heard “Goin’ to California” by Led Zepplin, and I took that as a sign. I knew that I needed a dramatic shift in my life; I needed to step out of my comfortable setting in Virginia and try something new. CalSERVES could provide me with that opportunity.

I was ready to serve when I arrived in Santa Rosa and got settled in my new apartment. The night before our first training, I was restless and couldn’t get to sleep. I was anxious to meet all the new people and excited to learn more about the program. But I knew sleep was the only obstacle left between me and my new adventure. So I slept to the sound of a gentle California breeze rustling through my new surroundings.

Jamie Hennick

My travel to Santa Rosa was not fast. Or efficient. It was not a simple bus ride or even a short flight. It was an extravagant cross-country road trip with my mother. The entire time, I couldn’t help but think about my decision to take this opportunity to serve and move my life from to a new coast. I couldn’t help but wonder if these 3,017 miles on US I-80 were going to be worth it. Was I doing this simply because I didn’t want to move back home with my parents? Well, partially. But I also hand an ideal vision in my head, a vision that I would love what I do and make a difference in the lives of these children.

Upon arriving in California, I can tell this dream is in my reach and that the miles of cornfields, deserts, mountains, and prairies would be well worth my time and apprehension. After training for a week, I know there’s lots I need to reach for to make this experience a great one. But I know I’m surrounded by like-minded and hearted people who will help me grow, learn, and make a difference this school year.

What's Cookin? Tuesday - Spicy Baked Squash

The CalSERVES Nutrition Program presents Cooking Tuesdays! Today, Winter Squash.

Reasons to Eat Winter Squash

One serving of cooked winter squash provides*:

• An excellent source of Vitamin A, most in the form of beta carotene. Vitamin A is a central component for healthy vision and the antioxidant beta carotene helps fight off cancer-causing free radicals.
• An excellent source of Vitamin C and a good source of potassium.
• Six grams of dietary fiber, an excellent source for this complex carbohydrate.

*Nutrient levels are an average for winter squash varieties. Individual varieties may have more or less of certain vitamins and minerals. Do the Exploring California Winter Squash activity for comparative analysis.

Spicy Baked Squash

Serving Size: 1/4 of an acorn squash

Yield: 4 servings

Ingredients:

vegetable cooking spray

1 acorn squash

dash of salt

2 Tablespoons butter

3 Tablespoons brown sugar

1 teaspoon cinnamon

1/4 teaspoon nutmeg

1/4 teaspoon ginger

Instructions:

1. Preheat the oven to 400 degrees.
2. Coat the baking sheet with vegetable cooking spray.
3. Wash the squash. Cut it in half lengthwise. Remove the seeds. Cut the squash into 1/2 inch slices.
4. Place the squash on the baking sheet. Sprinkle with salt.
5. Melt the butter on low heat in a small saucepan.
6. Add the brown sugar, cinnamon, nutmeg, and ginger to the saucepan.
7. Spread the butter mix on the squash.
8. Bake for 20 to 25 minutes, or until tender.

Cost:

Per Recipe: $ 1.42

Per Serving: $ 0.35

Calories 130, fat 6g, Sodium 80mg, sugar 12g, protein 1g

Nutrition Facts

Serving Size: 1 cup, cooked, cubes (205g)

Calories 76 Calories from Fat 6

% Daily Value

Total Fat 1g 1%

Saturated Fat 0g 1%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 2mg 0%

Total Carbohydrate 18g 6%

Dietary Fiber 6g 23%

Sugars 7g

Protein 2g

Vitamin A 214% Vitamin C 33% Calcium 5% Iron 5%