A Plate of Many Colors

In the Hub's Youth Garden Program, students will often harvest & cook whole food snacks such as Kale chips or roasted beets, parsnips and sweet potato.

Last Wednesday students from MHC’s youth garden program prepared a meal using some of the sweet potatoes and kale they grew in the garden. As they prepared the food we talked about the differences between whole foods, minimally processed foods and overly processed foods. The students were asked to figure out how many whole foods verses processed foods they used to prepare the meal. The hope was that students would experience a tasty meal and recognize that eating whole foods actually tastes great. We asked the students why they thought it was important to eat more whole foods (real food) and less processed? The students soon began to share answers they had learned from previous weeks, “whole foods have more nutrients in them,” “whole foods give your body energy,”  “our bodies work harder to break down the processed foods,” and last, “processed food will not give you energy that lasts, but whole food will.”

As the students sat down to enjoy the meal they had prepared each student shared the things they were thankful for.  Several students included garden club, the garden and their worm bin to their list of thanksgivings.

The meal was a complete success! Everyone enjoyed all that was prepared with the exception of one student who said he doesn’t like anything that taste like tacos, but he liked everything else. Our meal consisted of Hummus Tacos, Sweet Potato Oven Fries, Kale chips and an Apple Oat Crisp for dessert. 

Terms the students learned:

Whole foods = whole foods are foods in their natural state, or very close to their natural state. The vitamins, minerals and other nutrients remain intact in the food, and they do not typically contain added ingredients. Examples include fresh vegetables and fruits, beans, whole chicken, whole grains (such as oats and brown rice), eggs and milk. 

Minimally processed foods = whole foods which have been changed or added to in order to preserve naturally.

Examples include butter, whole grain bread, plain yogurt, juice, cheese.

Overly processed foods = foods which have been changed a lot from their original form before they are cooked, or foods that have added chemicals or artificial ingredients.

Examples include mosts cereals and breads, crackers, frozen pizza, boxed mac and cheese, fruit snacks, frozen prepared meals, fast foods.

Hummus with Roasted Beets

Hummus is an easy favorite dip made with chickpeas, olive oil, lemon and garlic. If you have it, add some tahini (sesame butter) for extra creaminess and additional nutrition. The roasted beet adds depth of flavor plus vibrant color.

1 can chickpeas
1/3 cup sesame tahini (optional)
juice of one lemon, plus the zest (the bright yellow part of the peel) finely chopped
1 clove of garlic, finely chopped
1 tablespoon olive oil¼ teaspoon salt (more or less, to taste) 
1 large cooked peeled beet (red or golden) or several small ones.* 
parsley for garnish (optional)

Combine all ingredients except parsley and paprika in food processor until smooth, or mash thoroughly with a fork or potato masher. When serving drizzle extra olive oil over the top and sprinkle with paprika and parsley. Serve with pita, corn chips, crackers or sliced veggies. 

*To roast a beet, just wrap in foil and bake in a 350F oven for 40 minutes or until tender. Hint: they are easier to peel after they are cooked.

Extra Easy Hummus

Ingredients

• 1 -15 ounce can or 2 cups garbanzo beans cooked drained, liquid reserved
• 1 clove garlic, crushed
• 2 teaspoons ground cumin
• 1/2 teaspoon salt
• 1 tablespoon olive oil

In a blender or food processor combine garbanzo beans, garlic, cumin, salt and olive oil. Blend on low speed, gradually adding reserved bean liquid, until desired consistency is achieved.