eat.grow.fit – The Cook Book!

Students in the Norwich eat.grow.fit program will be working on a cook book which will be published in April.  The cook book will contain recipes for healthy celebrations that the eat.grow.fit students have been learning to make, along with illustrations and quotes from students.  Eat.grow.fit students have already begun making illustrations and practicing their math skills converting the recipes to make”celebration” sized batches.

Student illustration of homemade microwave popcorn recipe, which is cooked in a brown paper lunch bag.

Student illustration of homemade microwave popcorn recipe, which is cooked in a brown paper lunch bag.

 

Students created illustrations for the eat.grow.fit cook book.

Students created illustrations for the eat.grow.fit cook book.

4-H Field Trip to the Big E

On Sunday, September 29th, the high school students who volunteer with eat.grow.fit had the opportunity to go to the Big E in West Springfield.  We were representing the eat.grow.fit program in the 4-H tent.  Visitors who stopped by the 4-H tent could use a laptop and the Eat & Move-O-Matic app to look up how long they would have to do physical activity to burn off the calories in common fair foods such as french fries, hamburgers and soda.  They then had the chance to jump on a mini-trampoline to burn off those calories.  What they often found was that it is much easier to put calories in than calories out!  When we weren’t at the 4-H tent, we were exploring the Big E.  Here are some pictures.

We saw many kinds of horses, including this huge Clydsdale.

We saw many kinds of horses, including this huge Clydsdale.

We watched a horse show.

We watched a horse show.

Connecticut is the home of Legos!  In the Connecticut building, we saw a statue of iron man made entirely out of legos.

Connecticut is the home of Legos! In the Connecticut building, we saw a statue of iron man made entirely out of legos.

Oreo, the New London County 4-H rabbit, also came to the Big E with us.  He won several awards.

Oreo, the New London County 4-H rabbit, also came to the Big E with us. He won several awards.

eat.grow.fit in New London!

Did you know that the eat.grow.fit program, funded through National 4-H and the Walmart Foundation, takes place in New London, CT as well as Norwich?  On Friday, I had the pleasure of teaching a 2nd grade eat.grow.fit gardening class at Jennings Elementary School.  FRESH New London has kindly allowed eat.grow.fit to use their community garden for the gardening lessons.  Here are some pictures.

The FRESH New London community garden

The FRESH New London community garden

A student's drawing of the garden, complete with a scarecrow, cucumber plants, pumpkins, a fence, a bird and sunflowers.

A student’s drawing of the garden, complete with a scarecrow, cucumber plants, pumpkins, a fence, a bird and sunflowers.

On the other side of the folder, the same student drew his class, drawing the garden.

On the other side of the folder, the same student drew his class, drawing the garden.

Another student's drawing of the FRESH garden.

Another student’s drawing of the FRESH garden.

 

For more information:

FRESH New London

New London County 4-H

First week of eat.grow.fit

This week, high school students volunteering as Junior Instructors in the eat.grow.fit program taught their first lessons to elementary school students.  They did a great job!  On Monday, they taught eat.grow.fit students how to make healthy homemade microwave popcorn.  After making the popcorn, they mixed it with dried cranberries, sunflower seeds, chocolate chips and granola to make trail mix.  On Wednesday, they taught the students an acronym to remember what plants need to grow.  On Friday they will do fun fitness relay races.

Here are a few pictures from Monday’s lesson.  I posted the recipe below.

adding salt Adding Oil

A Junior Instructor helps a student measure out 1/2 cup of popcorn kernels for the recipe.

A Junior Instructor helps a student measure out 1/2 cup of popcorn kernels for the recipe.

Healthy Homemade Microwave Popcorn

Popcorn is a whole grain.  Whole grains contain fiber that helps your digestive system, and anti-oxidants that are good for your heart.  Popcorn eaters get 250% more whole grains in their diet than people who don’t eat popcorn, suggests data from the National Health and Nutrition Examination Survey.

Most types of pre-made microwave popcorn packets contain ingredients such as hydrogenated soybean oil, artificial dyes, and artificial flavoring that are less-than healthy.  This recipe will give you a method to make microwave popcorn at home with wholesome ingredients.  You can add different toppings to make it flavorful.

Healthy Homemade Microwave Popcorn

Ingredients:

½ cup unpopped popcorn

½ teaspoon salt

1 teaspoon olive or vegetable oil

1 brown paper lunch sack

Directions

  1.      In a cup or small bowl, mix together the unpopped popcorn and oil. Pour the coated corn into a brown paper lunch sack, and sprinkle in the salt. Fold the top of the bag over twice to seal in the ingredients.
  2.      Cook in the microwave at full power for 2 1/2 to 3 minutes, or until you hear pauses of about 2 seconds between pops. Carefully open the bag to avoid steam, and pour into a serving bowl.

Topping suggestions:

Melted butter

Grated cheese

Ranch seasoning

Lime juice and chili powder

Cinnamon and sugar for a sweet treat

Mix with dried fruits and seeds to make trail mix

Garden build at Stanton

Today myself, Bridges staff and students at Stanton started building a new school garden!  The garden will be used in the eat.grow.fit program.  Here are a few pictures from the build.

The garden before we began work.  Note the blue shark bed from the old garden that we transferred to the new site.

The garden before we began assembling the beds. Note the blue shark bed from the old garden that we transferred to the new site.  The new beds are in the cardboard boxes on the tables.

We have two letter S-shaped beds for Stanton Sharks!

We have two letter S-shaped beds for Stanton Sharks!

Meet the hardworking team who stayed around well into the evening to finish assembling this raised bed.  It is three boards tall, a first for Norwich Public Schools.

Meet the hardworking team who stayed around well into the evening to finish assembling this raised bed. It is three boards tall, a first for Norwich Public Schools.

Fun Fall Gardens

One challenge of having a school garden in the Northeast is that most of the growing season takes place when students are not in school.  In Norwich, we are fortunate to have extended learning programs that take place during the summer, so that students can have the full benefits of our school gardens.  That being said, there is so much to do and see in the garden during the fall while school is in session.  The main activities taking place in the garden now are planting, seed saving, and harvesting.

Planting

It’s not too late to start another round of cabbage, broccoli, kale, collard greens, turnips, snow peas, lettuce and spinach.  These crops thrive in the cooler days of autumn.  Leaf vegetables like lettuce, spinach and kale are less likely to bolt and develop an unpleasant taste.  Cabbage heads are less likely to split during the cooler weather.  Many vegetables taste sweeter when grown during the cool season!  Sugar water freezes at a lower temperature than plain water, and crops that are adapted to cool conditions such as lettuce and kale will produce more sugars in their sap in response to cool temperatures, to preserve themselves from freezing.

A young broccoli plant that has grown from a seed planted two weeks ago in the Kelly Middle School garden.

A young broccoli plant that has grown from a seed planted two weeks ago in the Kelly Middle School garden.

Our fall planting of spinach is coming along nicely.

Our fall planting of spinach is coming along nicely.

Seed Saving

In the fall, seeds mature from summer crops that have been allowed to go to seed.  Seed saving is the process of selecting your best fruit and vegetable specimens, and collecting their seeds to plant next year.  Over time, this process produces cultivars of fruits and vegetables adapted to local conditions.  It also is frugal and sustainable.  Many resources on seed saving are available (I’ve linked to one of my favorites below), and most crops are easy to save seed from once you know how to.

Its hard to believe that these seed pods grew from a head of lettuce.  Lettuce seeds are dispersed by wind, hence their fluffy white "parachutes" that catch the breeze.

Its hard to believe that these seed pods grew from a head of lettuce. Lettuce seeds are dispersed by wind, hence their fluffy white “parachutes” that catch the breeze.

Opening up a seed pod reveals the tiny seeds inside, each capable of growing into a new lettuce plant, that can produce hundreds more seeds.

Opening up a seed pod reveals the tiny seeds inside, each capable of growing into a new lettuce plant, that can produce hundreds more seeds.

Marigolds are also a prolific seed producer.  Each flower will form a seed pods with dozens of seeds inside.

Marigolds are also a prolific seed producer. Each flower will form a seed pods with dozens of seeds inside.

Over ripe tomatoes are no good to eat, but are perfect for saving seeds from.  Remove the skins from the tomatoes, mash them, and place them in a strainer.  Then rinse away the pulp, and dry the seeds on a paper towel.

Over ripe tomatoes are no good to eat, but are perfect for saving seeds from. Remove the skins from the tomatoes, mash them, and place them in a strainer. Then rinse away the pulp, and dry the seeds on a paper towel.

An excellent resource for saving seeds in school gardens is available for free online.  Here is the link:

A Handful of Seeds: Seed-Saving and Seed Study for Educators – lessons linked to California educational standards, practical information on seed saving for school gardens, and history/lore

Harvesting

One of the best parts of fall gardening is harvesting and tasting the abundant ripe fruits and vegetables.  This afternoon, Kelly Middle School students tried watermelon from the garden with their lunch!  The garden is also still producing loads of tomatoes, beans, peppers, cucumbers, okra, cabbage and zucchini.

When a watermelon is ripe, the underside will turn from green or white to yellow or cream.

When a watermelon is ripe, the underside will turn from green or white to yellow or cream.

Another way to tell if a watermelon is ready to pick is to look at the tendril nearest the fruit.  It will wither up and turn brown when the melon is ripe.

Another way to tell if a watermelon is ready to pick is to look at the tendril nearest the fruit. It will wither up and turn brown when the melon is ripe.

ISS teacher Mr. Satt poses with the first watermelon harvested from the Kelly Middle School garden.

ISS teacher Mr. Satt poses with the first watermelon harvested from the Kelly Middle School garden.

And the watermelon was cut up!

And the watermelon was cut up!

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A bounteous harvest of watermelon, with more still ripening in the field.  The big watermelon pictured in this picture weighed 21 pounds!

A bounteous harvest of watermelon, with more still ripening in the field. The big watermelon in this picture weighed 21 pounds! The little melons are a mini variety called sugar baby.

Connecticut College Class visits Kelly Middle School Garden

Last week, Professor Ronald Flores of Connecticut College brought his Sociology 424 class to see the Kelly Middle School garden.  The class will be collaborating with the Eastern Pequot to build a community garden on the reservation, and to create other wellness programming for youth.  It was very exciting to have visitors to the garden, and to hear about their plans for the class.  I hope they came away inspired!

Connecticut College sociology Professor Ron Flores and his class visit the Kelly Middle School Garden.

Connecticut College Sociology Professor Ron Flores and his students visit the Kelly Middle School Garden.

Highlights from Journal Articles

recent study from the American Dietetic Association found that youth who grow their own food are more likely to have healthier diets.  “After gardening, children have shown more more positive attitudes to fruit and vegetable snacks.”  The studies found many other positive benefits for students who gardened, including learning achievements, life skills and social connections.

Beneficial Insects at Work!

Beneficial insects are at work in the Kelly Middle School garden!

A tomato hornworm on a tomato plant in the Kelly Middle School garden in Norwich.

A tomato hornworm on a tomato plant in the Kelly Middle School garden in Norwich.

The big green caterpillar in the picture above is a tomato hornworm, known for its ability to eat up entire tomato plants.  Those white things on its back are the pupa of a parasitic braconid wasp.  The braconid wasps are tiny stingless wasps that lay their eggs inside the caterpillar.  When the eggs hatch, the wasp larva feast on the muscles of the hornworm, paralyzing it and making it unable to eat the plant.  Then the wasp larva form pupa on the back of the hornworm, which hatch into new wasps.  Planting flowers in a vegetable garden attracts beneficial insects like braconid wasps, bees and butterflies.  There are so many opportunities to learn about science and nature in the garden.

Here is a link to an article about protecting native pollinators in organic gardens.  I’m hoping to build some insect hotels for the school gardens in Norwich.

Great opportunity for high school students

We are seeking high school students from Norwich to teach in the eat.grow.fit program.  Students who volunteer will receive ongoing support and training as they teach cooking, gardening and fitness lessons to elementary school students during the after school time.  After committing to and successfully completing three days per week of teaching (Monday, Wednesday and Friday) and one day per week of training (Tuesdays) for an eight week session, they will receive a Walmart gift card.  If you are interested in volunteering or know someone who is, please contact me.  The program begins on September 10th.

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