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Simple Squash Soup

Simple Squash Soup

Gluten free, dairy free, vegan 
1 T coconut oil
1 medium onion, chopped roughly
½” to 1” fresh ginger, peeled and roughly chopped
4-6 C peeled and chopped squash (pumpkin, butternut, delicata, kabocha, hubbard, etc.)
4-6 C vegetable stock
Salt and pepper

 

Directions

  • In a stock-pot, sauté coconut oil with onion and ginger, until soft.
  • Add Squash and stock.
  • Cook until soft (about 30-40 minutes).
  • Immersion blend, or slowly transfer to blender.
  • Mix until smooth.
  • Add a little salt and pepper throughout the process.

 

4x6 recipe card_Simple squash soup

Carrot Cake Pancakes

Vegetarian, gluten free
• 4 eggs
• ½ C milk (or nut milk)
• 3 T coconut oil (liquified)
• ¼ C coconut flour
• 1 T honey
• ½ tsp. vanilla
• ¼ tsp baking powder
• ¼ tsp sea salt
• ½ tsp pumpkin pie spice
• ½ C shredded carrot
• ¼ C raisins
Instructions
1. Whisk wet ingredients together in a large bowl.
2. In a smaller bowl combine flour, baking powder, salt, and pumpkin pie spice.
3. Mix dry ingredients with wet, then add carrots.
4. Prepare a skillet with butter.
5. Using a Tablespoon, spoon batter into pan and top with a few raisins. Flip when edges curl a bit.
6. Serve with pumpkin seeds and maple syrup (if desired).

Simple Pumpkin Butter

Simple Pumpkin Butter

Ingredients

Vegan, gluten free, dairy free

2 C pumpkin puree
2/3 C maple syrup
1 T lemon juice
1 tsp lemon zest
¼ tsp ground allspice
¼ tsp ground cinnamon
¼ tsp grated nutmeg
¼ tsp ground ginger
1/8 tsp ground gloves
 

 

Instructions

1.Combine all ingredients in a medium sauce pan, cook over medium heat for 20-30 minutes. It should darken and thicken a lot.

2.Cool in a glass container in the fridge for 2 weeks.

3.Serve on toasted bread, add to oatmeal or a baked sweet potato!

Simple Tomato Quinoa Soup

Simple Tomato Quinoa Soup

tomato quinoa soupIngredients
½ large onion, chopped
2 carrots, chopped
2 celery stalks, chopped
2 T olive oil or avocado oil
¾ C cooked quinoa
2 cans tomato sauce
2 T tomato paste
48 oz. vegetable stock
Salt & pepper

Instructions:

  1. Sauté onions, carrots and celery in oil in a stock pot until onions are soft (about 10 minutes) – add salt.
  2. Add vegetable stock (reserve ¼ to rinse tomato cans), cook for about 10 minutes.
  3. Add tomato sauce to pot. Use remaining stock to clean the sauce that stuck to the sides of the cans.
  4. Add tomato paste.
  5. Cook for about 20-30 minutes until vegetable are very soft. Add salt and pepper to taste.
  6. Blend with immersion blender and serve warm.
  7. Add quinoa and enjoy!
Harvest Day—A Veggie Experience

Jodie Pompa in the News: Harvest Day – A Veggie Experience

Editor’s Note: The following was written by Jodie Lindsay Popma. Jodie is the mother of two boys and a parent advocate for school food reform at her school district in Longmont, Colorado. You can find out more about Jodie on her website Smart Food Made Simple.

I have always been passionate about healthy food, espeically from local farms. When I had children, my passion became a necessary way of life. I wanted to feed my family nutrient-dense, local food whenever possible. We took weekly trips to the farmers market in Longmont and we made planting gardens a family event. Then, my son entered elementary school, and noticed fresh, local produce was not on the menu.

In the summer of 2015, St Vrain Valley School District (SVVSD) in Longmont, Colorado created a healthy foods task force to promote healthy eating in school. As a nutritionist, I jumped at the opportunity to join this effort to learn more about nutrition services and provide a voice for change. This is when I met the School Wellness Coordinator, Sarah Harter. In our discussion, we spoke about Flagstaff Academy Charter School’s geodesic dome and greenhouse program. The geodesic dome was one of the reasons we chose that school for both of my children and because of the unique structure, Sarah thought Flagstaff would be the perfect fit for the Project Produce Grant from the Chef Ann Foundation. With the grant, we could develop a program that showcased the school’s dome and greenhouse alongside the local farming community, all while educating students about eating healthier and regionally.

harvest_day_banner

Starting in preschool, students learn about soil health and how it correlates to healthy food and the greenhouse classes are always a favorite among the students. The kids love watching the tomatoes, radishes, sweet peas, spinach and other vegetables grow in a school environment.

The only problem with the program was when it came to tasting what they helped grow—there wasn’t enough for all of the students to sample their harvest.

Project Produce provided us with a great opportunity to collaborate with nutrition services, local farms, and the school to create sampling events that reached all of the students. Many at Flagstaff consider Ollin Farms to be our local school farm. This amazing, organically biodiverse farm is located so close to the school, preschoolers walk there once a year for a field trip!

Farmers Mark and Kena Guttridge’s daughters attended Flagstaff and they are always eager to give back to the school community. It seemed like a natural fit to partner with Ollin Farms to further the Project Produce grant program.

Read the Complete Article at Chef Ann Foundation

times call press for jodie pompa

Jodie Pompa in the News: St. Vrain Valley School District program wins ‘One in a Melon’ award

Jodie Pompa recently was in an article by Times-Call, take a look below!

In business attire and high heels, Angela Tagtow, a high-ranking government official from Washington, D.C., is not your typical substitute teacher, but kindergartners in her nutrition mini-class at Flagstaff Academy didn’t seem to notice.

As executive director of the Center for Nutrition Policy and Promotion at the United States Department of Agriculture, Tagtow oversees federal dietary guidelines, including the iconic food pyramid that was replaced in 2010 by the “MyPlate” icon for healthy eating.

On Monday, Tagtow and other USDA officials visited the St. Vrain Valley School District’s Farm to School program, winner of the USDA’s first “One in a Melon” contest for the state of Colorado, which was determined by the votes of parents, teachers, students and others.

USDA launched Farm to School in 2010 to increase the use of local foods in the national school lunch program and in nutrition education. Forty-two percent of Colorado districts participate, including Boulder Valley, Denver and Jefferson County.

The tour also included Olde Columbine, an alternative high school, and the Career Development Center, both in Longmont.

Read the full story at TimesCall.com

It’s All About Breakfast

Originally published on Family-Garden.org website

good day
The sun rises, our alarms wake us (for parents, a child is breathing too close to your face) then the inevitable demands for food echo the halls. How do we feed our family when we are almost too tired to make it to the kitchen and what do we feed our kids so they aren’t starving in an hour? Or, if they are headed for school how can we feed them so they can pay attention and learn?
If this seems like a heavy burden for parents, it is. But why is breakfast so important, especially for children? Breakfast education pioneer, Dr J. Michael Murray of Massachusetts General Hospital states “children who skip breakfast do more poorly on virtually any measure – whether its standardized test scores, cognitive test scores, nutrition, obesity or health.” We can conclude that what we feed our children impacts their energy, behavior and attention. Parents need to understand that food is an incredibly powerful tool for overall childhood success.
Now that we understand how important breakfast is, what should we feed our kids to ensure strong minds and bodies?
Let’s look at the 3 macro nutrients: protein, fat and carbohydrates. These are essential for life and work together in a nutritional symphony.
When we think of the traditional breakfast, often times we visualize TV commercials with carbohydrate heavy meals that include cereal (mostly carbs and sugar), toast (carbs) and juice (sugar). We need to change our thinking when it comes to breakfast.
Carbohydrates turn to sugar in the body which creates blood glucose. Too many carbs without balancing macro nutrients is stressful for the body and can cause inflammation, increased heart rate, high blood sugar, increased adrenaline and hyperactivity. If we consume high amounts of carbohydrates early in the morning the body will burn them off quickly, and crashes will occur.
Protein is important at breakfast because it keeps the body feeling full longer, it takes the body longer to digest protein. Protein is important for developing and maintaining lean muscle. It also helps balance blood sugar, when it drops crashes occur.
Fat is important because it helps strengthen bones, feeds the brain and improves overall liver and lung health. It also helps the body utilize fat soluble vitamins like A, D, E and K (they are dissolved in fat before they enter the bloodstream to carry out their functions). Fat slows down nutrient absorption to help bodies feel full longer. Essential Fatty Acids (EFAs) like Omega-3 are critical for brain health. EFAs help children pay attention, improves their focus and behavior. Stay away from processed fats found in fast food, shortening and margarine, as they are void of all nutritional value and stress the body (which gets confused when trying to digest).
What can we feed our children that supports their nutritional needs and is easy?

Chia Coconut Pudding:

chia

 

 

 

 

 

Roasted Red Pepper and Spinach Omelet:

spinach

 

 

 

 

Tropical Overnight Oatmeal:

oatmeal

 

 

 

 

Healthy Breakfast Cookies:

cookies

 

 

 

 

Jodie Lindsay Popma is a mother of 2 boys and lives in Longmont. She is a Holistic Nutritionist, Nutritional Educator and School Food Advocate. To learn more about Jodie visit www.smartfoodmadesimple.com

J logo

Smart and Simple News August 2016

Welcome to the first Smart Food Made Simple Newsletter!

Summer Harvest is in Full Swing and it’s Time for Back to School!

Mid-August in Colorado means farms are bursting with life and students are starting back to school. Parents should take advantage of this time by packing fresh vegetables in snacks and lunches. Studies have shown when children consume nutrient dense food, they have longer attention spans which improves focus. A regular diet of fresh whole foods can lead to higher test scores and more confident children! Now is the time to try new vegetable recipes and learn how to freeze vegetables from the farmers market for winter. This what our grandparents did every year.

Returning to a school routine can be challenging, however once established everyone is happier because they know what to expect. Breakfast and lunch should be the first routines to put into place. We have all heard that breakfast is the most important meal of the day, however it is actually the most critical meal for children. If they don't eat a breakfast with carbohydrates, protein and fat, kids can crash mid-morning, therefore learning is stalled and brain fog moves in.

Smart and Simple News Aug 2016 Smart and Simple News Aug 2016

Oven-Roasted Tomatoes One pound (450g)

Oven-Roasted Tomatoes One pound (450g)

Oven-Roasted Tomatoes One pound (450g)

This recipe can easily be increased. The important thing is to use a baking dish or pan big enough so that they tomatoes are not too crowded. You want room between them for the moisture to escape, which concentrates the tomato flavor. If you use a metal pan, make sure it’s not aluminum or made of another material that might react with the acidic fruits.

And it’s up to you if you want to cut out the stems before roasting or not. You can see here I did some, but not the others (for whatever reason was running through my mind at the time.) The herbs can vary as well; basil, oregano, or marjoram all pair nicely with tomatoes.

Ingredients
2 tablespoons olive oil
1 clove garlic, peeled and thinly sliced
8-10 branches of fresh thyme & a few spring of fresh rosemary
OR 8-10 branches of basil & a few sprigs of fresh oregano
Salt and freshly cracked pepper
1 pound (450g) tomatoes, (8 small or 4 medium-sized)

Instructions:

  • Preheat the oven to 325 degrees F (165 degrees C.)
  • Pour the olive oil into a shallow baking dish or pan and add the garlic, thyme, rosemary, and salt and pepper.
  • Cut the tomatoes in half horizontally, then use a sharp knife to remove the stems, if you wish. Toss the tomatoes with the oil and seasonings, then lay them cut side down in the dish.

Spiced Pumpkin Seed Butter

Spiced Pumpkin Seed Butter

Spiced Pumpkin Seed ButterIngredients
2 Cups Raw Pumpkin seeds (pepitas)
1⁄2 T Cinnamon
1 tsp. Nutmeg
1 tsp. Allspice
2 T Maple Syrup
1 T Ghee or coconut oil Himalayan (style) salt Water

Instructions:

  1. Preheat oven to 350 degrees.
  2. In a mixing bowl, combine pumpkin seeds, ghee (or oil), and spices. Stir so that the seeds are well coated.
  3. Spread mixture evenly across foil-lined cookie sheet and toast seeds for about 15 minutes (or less). Once they are toasted, remove from oven and let cool.
  4. Add one cup of seeds to food processor along with 1 T of maple syrup. Blend until well chopped, then add 1T of water.
  5. Add last cup of seeds, a pinch of salt and remaining maple syrup. Blend well and add 1 T of water for consistency.
  6. Serve with fresh apples or celery

Health Benefits

  • Cinnamon is an ancient spice from trees in Sri Lanka. The aromatic qualities of cinnamon reminds so many of the comforts of fall! Studies have shown cinnamon can be used as a digestion aid, asthma inhibitor, and provide relief from menstrual or ulcer issues. One study even shows it can help patients manage Type-2 diabetes. Cinnamon contains iron, potassium, zinc, calcium and magnesium. Vitamin A and vitamins from the B group are also found in sticks.<
  • Maple Syrup is a wonderful natural sweetener! This clear sap is extracted from Acer trees found in northern North America. Maple syrup is a great substitute for sugar, especially in fall recipes because of it’s rich flavor. Maple syrup has calcium, potassium, iron, and is also a good source of mineral manganese and zinc.
  • Pepitas are high in fiber (12g per cup) and Omega-3s (9g per cup). Pepitas also provide essential vitamins such as folate and minerals like Potassium, Copper, Zinc and Magnesium; which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth health, relaxation of your blood vessels, while helping to maintain proper bowel function.

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