September 08, 2017

Take Three: Healthy School Lunches and Snacks

September 08, 2017/ Sheri Traxler

I don't mean take three lunches. (Though, if you can take a mid-morning snack, a lunch, and a mid-afternoon snack that's great. However, not all schools allow a place and time for snacks.)

Here's what I do mean: a reader asked for ideas for healthy lunch options for her son going back to school. My response: Powerful Plate, of course. A whole-sprouted-grain bread sandwich with chicken or turkey (no nitrates or junk), lots of cut veggies with hummus or peanut butter, and fruit. But a year of just that would get boring and the ice cream bin at school would become a very tempting substitute.

So, I reached out to some friends and got three great takes (hence the "Take Three") on Healthy School Lunches and Snacks. One of the coolest things I noticed -- there is a lot of overlap PLUS a lot of individualization, depending on likes/dislikes and personal schedules. Just the way it is supposed to be.

Enjoy (and personalize) their ideas --

"I do try to have fresh fruit in my kids' lunches, and buy lots of healthy protein bars for snacks- I'll mix a big salad and put it in separate containers for the week and add dressing the morning of and mix. I buy whole grain bread and make sandwiches and I do cheese and crackers a lot, string cheese, and peanut butter or ranch dressing and carrots. (My girl likes pb and my boy likes ranch) I also do yogurt a lot for snacks and lunches. And I actually feed my kids a full meal after school, because they both have sports until later in the evening. So after sports they will snack." Thanks for sharing...Christine Carter at TheMomCafe.com

"From Pinterest I make batches of healthy breakfast cookies. There's all kinds of recipes. And then I send one or two with each of my kids to eat when they get hungry. Could be snack time for my young ones or after school on the bus for the older ones. They decide. It's homemade, healthy, and tasty. They loved it!" Thanks for sharing...Lois Pearson at SunnysideWoman.com

"I provide my kids with healthy snacks to have during school time, and they only bring water to drink. I make their lunches so I know they're eating healthy. They have lunchmeat that qualifies for the heart check program, whole wheat bread, baked chips, yogurt or fruit." Thanks for sharing...Brenda Melendez at brendalovessharing.com

The other thing I noticed...all of these ideas work for adults, too. Prep ahead the salad, make the breakfast cookies, and toss in some yogurt and fruit.

Share what you do for healthy lunches.

August 31, 2017

What to plant in your fall garden

August 31, 2017/ Sheri Traxler

Thanks to one of the ViREO Life readers for asking what to plant in a fall garden. The answer is "Like spring, almost."

The cool weather (spring/fall) crops will germinate faster in the fall, due to the warmer soil. And some spring pests (cabbage worms, especially) I have found less of an issue in the fall. The real difference for me is have available floating row covers for when killing frosts begin, to extend the harvest into November and December.

What I plant and why:

Beets - the green leaves to blanch and freeze; the beet root to store in the fridge through the winter
Lettuce - but much less, since we eat fewer salads in the fall
Greens - kale, swiss chard, spinach, as many as the beds will hold, to be able to freeze for the winter (or if a mild winter, cover and eat out of the garden in December).
Radishes - I can get two batches of radishes in because they grow quickly. I won't eat as many radishes as we grow, but I blanch the radish greens with my other greens for freezing. We get a lot of food grown in a small space because of the 30 days maturity time. (This means if you live near me and like radishes, you may end up "gifted" with a few.)

Broccoli, cabbage, brussels sprouts - I do not plant these in the fall, simply due to space. In the spring I plant them in the same bed where sweet potatoes are started. By fall the bed is covered to overflowing with sweet potato vines and there is no room. If you have the space, plant them again as you would in the spring.

Plants I have tried unsuccessfully to "over-winter" are leeks and onions and garlic. If you want to try planting them in the fall, do so. If you are successful, let me know what you did so I can try again.

When to start your fall garden? Late August and early September seem to work for us to sow seeds. By the time seeds have germinated the weather is cooler. If I was planting broccoli and cabbage plants, I would not plant them in August, due to the heat. Other gardeners plant in August, in a shadier spot.

One last note about fall gardens: if you are planning to plant cover crops (oats, vetch, winter rye, etc.) where your summer crops were, let me know and I'll blog separately about cover crops. That has been a study-then-learn-by-oops experience for us that I'm happy to share.

Happy and healthy gardening!

May 25, 2017

Basil in a Bag ... now you can try it at home

May 25, 2017/ Sheri Traxler

A few weeks ago I planted some basil seeds in pre-bagged product. (See video here.)

Four of the six seeds germinated. Now, what to do with them? Eat with tomatoes, of course. Make a basil tea as medicine (yep - details are in the video). Store for the winter. (Watch to learn how.)

Happy growing.

Remember, you can find your path and fulfill your potential.

February 22, 2017

A Powerful Plate

February 22, 2017/ Sheri Traxler

Want more power in your life? Start with two essentials: sleep and what you put on your plate. On your plate, it is not as much specific foods for energy, as it is categories of food in certain ratios.

Let me know what your favorites are for your Powerful Plate!