Smart Strategies for Shopping and Cooking
Learn smart strategies for shopping and cooking in Food Smarts Lesson 6 with supplementary materials including a video on physical activity breaks, mindfulness moments, and delicious recipes for Veggie Fried Rice and Black Bean-Broccoli Quesadillas.
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Food Smarts Lesson 6: Smart Strategies for Shopping and Cooking Supplementary Materials
DO: Make it Rain Video (1:35 minutes) https://www.youtube.com/watch?v=hdFBBPVExKQ&feature=emb _logo Make it Rain http://standupkids.org Physical Activity Break OR: Shake the Wiggles Out! Video (1:40minutes) https://www.youtube.com/watch?v=3hNVrn2_LwY&feature=emb _logo http://standupkids.org Shake The Wiggles Out with Mr. E
Pick ONE: Flower Breathing With eyes closed, imagine smelling a beautiful flower. Breathe in slowly, filling your body with freshness. Breathe out slowly. Notice how your body feels. Mindfulness Moment Or Buddy Breathing Lay on your back. Put a small stuffed animal on your chest. Slowly breathe in for 1, 2, 3 seconds. Slowly breathe out for 1, 2, 3 seconds. Watch your buddy slowly rise and lower on your belly, as you breathe. Take two more deep breaths. 1-2-3.
Veggie Fried Rice 1 tablespoon oil 1 clove garlic, minced 2 cups raw vegetables, such as onion, pepper, cabbage, broccoli, peas, green beans, zucchini, diced 1 egg, beaten 2 cups rice, cooked and cooled 2 tablespoons soy sauce 1 cup chicken, tofu, or shrimp, cooked (optional) 1 cup mango or pineapple, chopped (optional) Heat oil until sizzling in the bottom of skillet. Add garlic and vegetables, toss in oil, and cover. Cook vegetables until slightly brown and soft. Add shrimp or chicken to the skillet, if using, and cook for 2 minutes. Add the egg directly into the base of the pan. Allow it to scramble by stirring it back and forth across the hot pan. Add rice, soy sauce, black pepper and other optional ingredients. turn heat down to medium-low. Cook until heated through, stirring frequently.
Black Bean-Broccoli Quesadillas 1 cup black beans, cooked cup salsa 1 cup cheese, grated 1 cup broccoli, cooked 1 tablespoon oil 4 8-inch tortillas, whole wheat if possible In large mixing bowl, mash beans. Chop broccoli into tiny pieces and add to beans. Add salsa and cheese to bean mixture and mix well. Heat oil in frying pan on medium heat. Lay tortilla flat on plate. Using of bean mixture, spread out onto tortilla. Fold in half and press to flatten. Place folded tortilla in pan and cook 3 to 4 minutes, or until lightly browned. Flip and cook second side. Remove from pan and cut in half. Repeat with remaining tortillas.
