P.E. SUPPLEMENT

Continued homeschool for the duration of the school year may have you in a bind. From reading, to math, it's difficult to keep children focused and on task. Physical activity is a great way to break up the monotony of bookwork, while keeping kids fit, active and healthy.

Here are some fun easy ways to get your kids out and active, with little to no prep work from you!

1. Hop scotch
2. Balloon volleyball: how-to play HERE
3. Play in the sprinklers
4. Nature walk
5. Backyard scavenger hunt: CLICK HERE for printable
6. Red-light green-light
7. Freeze tag
8. Build a fort
9. Warm-up exercise competition (sit ups, push ups, jumping jacks etc.)
10. Hand stand competition
11. Wall ball: how-to play HERE
12. Wii games
13. Run up and down the stairs
14. Capture the flag: how-to play HERE
15. Kick the can: how-to play HERE
16. Paper airplane competition
17. Practice dribbling a ball, or play basketball
18. Play catch
19. Gymnastic show down
20. Dance-off

There are countless ways to get kids of any age out and moving. Keep them active during quarantine and throughout the summer with these simple, fun family activities!

BLACK BEANS 5 WAYS

Monday we dispelled myths about dried beans. We concluded with a reliable method for hydrating beans. Today we will discuss the versatility of beans, ways to make canned beans healthier and easy recipes to incorporate them. 

If you want to cut corners, canned beans are always an option! But be sure to drain and rinse them before use. This lowers the sodium content which is used for preservation in the canning process. Sodium is useful in food preservation, it is also an essential electrolyte that helps maintain water balance, stabilize blood pressure, and for proper muscle and nerve functions. 

However, TOO MUCH sodium can be equally as harmful. The American Heart Association recommends consuming no more than 2300 mg, which converts to approx. 1 tsp. of salt per day. The average American eats nearly double this recommendation, which, over time could lead to chronic diseases such has hypertension and heart disease.

What are the best ways to lower sodium intake? 

• Lower salt usage when cooking, especially if your family has a habit of salting their food before consumption. 
• Avoid eating overly salted and processed foods. These foods have high levels of sodium and preservatives. 
• Consider purchasing low-sodium food options; including canned products like vegetables and beans. 
• When possible, rinse your canned foods before usage. This is a simple way to lower levels.

Whether you choose dried or canned beans, beans are packed with protein and are an inexpensive option to keep on your shelves.  Here are some easy recipes for incorporating beans into your families weekly menu.

Black Bean enchiladas
Click HERE for complete recipe and directions!

Black Bean Salad
Click HERE for complete recipe and directions!

Wild Rice Soup
Click HERE for complete recipe and directions!

Black Bean Salsa
Click HERE for complete recipe and directions!

Crispy Roasted Black Beans
Click HERE for complete recipe and directions!

 Possibilites are endless, beans can be incorporated into nearly any recipe. Substitute beans for meat or combine with meat to stretch your meat supply and save some $$. 

THE MYTHS OF DRIED BEANS

Dried beans are reliable, shelf-stable products. They are inexpensive and very versatile, which makes them a great protein source to keep on hand.

There are many myths and misleading information when it comes to using your dried beans. So first, lets dispel some of these myths, and then well get to cookin'!

Myth #1: DRY BEANS MUST BE SOAKED
The idea behind soaking your beans is to make the beans cook faster. This theory proves true. But to what extent? A soaked batch of beans will cook approx. 10 min faster, (depending on the bean size) when compared to the alternative un-soaked batch. So you decide if an overnight or quick soak is needed, but it certainty is not mandatory. 

Myth #2: COOKINGS BEANS IN THE OVEN IS EASIER

Some claim the oven is the easiest bean cooking process. Oven cooked beans does produce a smooth, creamy interior, however they take much longer to cook and result in a unflavored, water logged bean. Which makes sense, as the water does not reduce in the baking process. 


Myth #3: ALWAYS COOK BEANS WITH THE LID 
It is believed if you cook beans without the lid, you will produce a firmer bean. Experts say, beans cooked WITH a lid will cook slightly faster (approx. 10-15 min). BUT beans cooked WITHOUT the lid produces a creamier bean. This is because the liquid reduces more, which creates a more flavorful bean broth that coats the bean exterior.

Myth #4: SALTED BEANS WON’T COOK THROUGH
Salt seems to have a bad rap when it comes to bean cooking. It has been claimed that adding salt to beans early in the cooking process can prevent the beans from softening. This is, you guessed it, another myth! Cooking beans with salt does not cause a firmer bean, in fact, cooking beans in salt water IMPROVES the taste and even produces a softer more tender bean outcome.

Myth #5: DRIED BEANS LAST FOREVER
This is a rather trickily one. Dried beans are listed as indefinite, but they will begin to loose their moisture over time. This will cause old beans to remain tough and chewy no matter how long (within reason) they cook. It is recommended, for best results, to use your beans 2 years AFTER the “best used by date” expires. That being said, old beans can be cooked. They will take longer to soften and absorb; so the cooking time does increase slightly, depending on the age of your bean. Too old, and the beans WILL be edible, but probably not enjoyable! 

With these myths dispelled, we can start talking cooking. Like we said earlier beans are extremely versatile as they take on the flavor of the food and spices they are cooked it.  

Now, easy (tried and true) steps to softening your beans. Next recipes to put them to good use! Enjoy!

RELIABLE STEPS TO COOKING DRIED BEANS

1) Quick Soak - skip if your in a rush, this simple increases flavor development.
-Place 1 lb dried pinto beans in a pot. Add water until 2” above the beans. Cover the pot, bring to a boil, remove from heat and rest 1 hour.

2) Salt and Simmer -
Stir in 1 1/2 tsp salt and bring to a boil over medium heat. Uncovered, reduce heat and simmer until beans are creamy and tender (1-1.5 hours). Add more water if necessary, keep beans submerged.

3) Add flavorings (optional)- 
If more flavor is desired you can add additional flavors during the cooking process. Consider adding herbs, a halved onion, dried chiles or parmesan wedge. the possibilities are endless!

Stay tuned for bean recipes coming THIS WEEK!

FREE LUNCHES AGES (1-18)

Have you heard...

School lunches are now free! Sign up today by CLICKING HERE!

After clicking the link above, fill in your child's information and select from the following pick-up locations.

BREAKFAST TIME!

Breakfast is a great way to jump start your metabolism, which helps you burn calories through out your day. There are many other health benefits to eating breakfast. Some include:

• Decreased appetite
• Prevent type 2 diabetes
• Increased weight loss
• Improved memory

Obviously, what you eat plays a role in your benefit outcome. When making your breakfast selection, try to eat whole foods that are full of nutrients. Examples include:

• Eggs
• Yogurt
• Oatmeal
• Whole fruit
• Whole wheat toast

If time is a factor in your avoidance, try easy grab-and-go foods, for convenience  This recipe is one of my families favorites. Quick, nutritious and cheap, give them a try!

To-go Baked Oatmeal

Ingredients:
2 large Eggs
1/4 c Canola Oil
1 c Brown Sugar
1/2 c Applesauce
1 1/2 c Skim milk
2 tsp Vanilla
1/2 tsp Salt
1 TBL Cinnamon
3 c Old fashioned oats
2 tsp Baking powder
optional: your favorite toppings
(suggestions: fruit, nuts, chocolate chips)

Directions:
1. Preheat oven to 350 degrees. Line a muffin tin with paper or foil liners.
2. In a large bowl, whisk the eggs oil and sugar until sugar dissolves. Add the applause, milk, vanilla, salt and cinnamon. Whisk until well combined. Stir in the oats and baking powder.
3. Fill the muffin tin with 1/4 cup of the oat mixture in each muffin cup. Add your favorite toppings. Push the toppings down into the oat mixture with a spoon.
4. Bake for 30 min. Let cool for 5 min before eating. Store in an airtight container or freeze for longer term storage.

TAKE OUT HOME FRIED RICE

EASY Take-out Home Fried Rice:

Forget take out! This easy recipe can be adjusted to your families liking! Simply, swap, omit and add whatever you feel. Enjoy!
                                                       

Ingredients

- 1 c. brown rice
- 2 c. water
- 12 oz. boneless, skinless chicken breasts cut into 1-inch pieces
- 1 TBL soy sauce
- 1 tsp rice vinegar (or substitute chicken stock)
- 1/4 tsp black pepper
- 1 1/4 tsp Asian sesame oil; separated (optional)
- Canola oil or oil of choice
- Veggies of choice! Fresh OR frozen 
- 1 egg; slightly beated. (additional eggs if desired for topping)

(suggestions: snow peas, carrots, corn, and peppers OR a frozen stir-fry combo, if on hand).  Other options include: cashews or peanuts

• Directions:
• RINSE THE RICE. RINSE IN FINE-MESH STRAINER UNDER COOL RUNNING WATER TO REMOVE ANY STARCH ON THE OUTSIDE OF THE RICE, SET ASIDE. 
• BRING RICE IN THE WATER TO A BOIL IN A 2 QUART SAUCEPAN OVER MEDIUM-HIGH HEAT, LOWER HEAT TO LOW, COVER THE PAN AND SIMMER. CHECK THE RICE AFTER 20 MIN. WHEN THE RICE IS FINISHED COOKING ALL LIQUID WILL BE ABSORBED AND RICE WILL BE TENDER.
• FLUFF RICE WITH A FORK AND SPREAD ON A BAKING SHEET. REFRIGERATE WHILE YOU PREPARE THE REST OF YOUR INGREDIENTS.
• MARINATE THE CHICKEN IN SOY SAUCE, VINEGAR, PEPPER AND SESAME OIL (IF USING). MARINATE FOR 5-10 MIN WHILE YOU PREPARE VEGGIES.
• COOK MEAT FOR 6-8 MIN OR UNTIL COOKED THROUGH. REMOVE FROM PAN. HEAT 1-2 TBL OIL AND VEGGIES AND COOK UNTIL DESIRED DONENESS.
• STIR-FRY AND COMBINE; ADD THE CHILLED RICE TO THE VEGGIES. SEASON WITH SOY SAUCE, SESAME OIL, SALT AND PEPPER. LOWER THE HEAT, PUSH THE RICE TO ONE SIDE AND SCRAMBLE THE EGG IN THE CENTER OF THE PAN. TOSS TO COMBINE. ADD THE CHICKEN AND NUTS. TOP WITH FRIED EGG IF DESIRED. ENJOY!

SIMPLE FLAVORING COMBOS

Make use of your pantry staples with this simple, flavorful rice recipe your family is sure to love. It can be modified simply to fit any cuisine preference, and compliment any main dish.

SIMPLE FLAVORED RICE

• Ingredients- 
• 2 1/2 c. liquid
• Water OR Low-Sodium Chicken Stock OR Vegetable Stock
• 1 c. brown rice
• 1 TBL butter
• 1 tsp salt
• Additional Spices (see flavor combinations below)
• Directions-
• Start by bringing liquid to a boil, add other ingredients, stir once. Cover the pot. Return to boil, then lower to simmer. Simmer until all water is absorbed 40-45 min. Enjoy! 
• A rice cooker can also be used in place of a stovetop.

Rather than buying unique flavored spices for each individual recipe, create your own combos and save $$$! These flavor combos can be used in your rice for flavoring, or try in meat, pasta or casseroles.

Flavor Combos:

https://extension.usu.edu/fscreate/ou-files/2020-22-staff/Spice_it_Up.pdf