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Heart Healthy Month: Whole Wheat Quesadillas

February is #AmericanHeartMonth and in honor of a heart-healthy lifestyle we are sharing this Whole Wheat Quesadilla recipe. Try it as a snack or for dinner!


Ingredients

  • mushrooms* 1 cup, sliced
  • green bell pepper * 1, diced
  • spinach* 1 cup, stems removed
  • garlic 1 clove, finely diced
  • black beans 1 15-ounce can,rinsed and drained
  • whole wheat tortillas 1 package
  • low-fat mozzarella ½ cup, cheese shredded
  • olive oil 1 Tablespoon

Directions:

Prepare the mushrooms, green bell pepper, spinach and garlic. 2) Set aside mushrooms, half green bell pepper and spinach. 2) Drain the beans and heat in a medium saucepan. 3) Add garlic and half of the green pepper to the beans, stirring occasionally until vegetables soften. 4) Remove from heat. 5) Let bean mixture cool slightly and mash into a paste. 6) Spread ¼ cup of the bean mixture on a tortilla, top with ¼ cup of the raw veggies, 2 tablespoons shredded cheese, and top it with another tortilla. 7) Heat a small amount of olive oil in a pan to prevent
sticking, heat the quesadilla to melt the cheese, turning once. Serve immediately with a glass of water and enjoy!

*Simple Substitutions: Have everyone in your family choose their favorite vegetable to add to the quesadilla!

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Confetti Salad

Happy Friday! Try this Broccoli and Cauliflower Confetti Salad from our CookShop team as a tasty side or have it as the main attraction for your next healthy meal!

Ingredients

  • cauliflower 1 head
  • broccoli 1 bunch
  • tomatoes 2
  • corn 1 15-ounce can
  • salt 1 teaspoon
  • honey ¼ cup
  • deli mustard ¼ cup
  • olive oil ¹⁄³ cup

Directions:
Cut cauliflower and tomatoes into small pieces and add to corn in large mixing bowl. Whisk salt, honey, mustard and olive oil in small mixing
bowl.  Pour dressing over salad in large mixing bowl. Toss to
combine.

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Chef Max’s Roasted Chicken & Apple Cranberry Chutney

Chef Max has prepared a festive dish that is perfect for your family and friends this holiday season!

Ingredients

Prep Time: 20 min | Cooking Time: 35 min. + chilling | Yields: 16 Servings

Ingredients

  • 1-1/4 cups sugar
  • 1/2 cup water
  • 1 package (12 ounces) fresh or frozen cranberries
  • 2 large tart apples, peeled and finely chopped
  • 1 medium onion, chopped
  • 1/3 bunch of Cilantro
  • 1/2 cup golden raisins
  • 1/2 cup packed brown sugar
  • 1/4 cup cider vinegar
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground allspice
  • 1/8 teaspoon pumpkin spice

1/8 teaspoon ground cloves

Directions: In a large saucepan over medium heat, bring sugar and water to a boil. Reduce heat; simmer, uncovered, for 3 minutes. Carefully stir in the cranberries, apples, onion, raisins, brown sugar, vinegar, cinnamon, salt, allspice and cloves. Return to a boil. Reduce heat; simmer, uncovered, for 20-25 minutes or until desired thickness, stirring occasionally. Serve warm or cold. Yields: 4 cups

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Chef Max’s Mini Turkey Burgers

Here’s a tasty #FoodieFriday recipe courtesy of EATWISE Celebrity Ambassador Chef Max! Sink your teeth into these healthy turkey burger sliders for dinner tonight!

Ingredients

  • 1 egg
  • 2 jalapeno peppers, seeded and minced
  • 2 cloves garlic, minced
  • ½ Onion, Minced
  • 1/4 cup low-sodium soy sauce
  • 1/4 cup Worcestershire sauce
  • 2 teaspoons cilantro
  • 1 teaspoon mustard powder
  • 1 teaspoon paprika
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon kosher salt
  • 1/4 cup dry bread crumbs
  • 1 1/2 pounds ground turkey
  • 12 mini hamburger buns, split and toasted

Directions
1. Mix the egg, jalapeno peppers, and garlic in a large mixing bowl until the egg is well blended. Add the soy sauce, Worcestershire sauce, cilantro, mustard, paprika, chili powder, salt, bread crumbs, and turkey; mix well and form into 6 patties.
2. Preheat an outdoor grill for medium-high heat, and lightly oil the grate.
3. Cook the turkey burgers on the preheated grill until no longer pink in the center and the juices run clear, about 4 minutes per side. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Serve on the toasted hamburger buns.
Nutritional Information

Calories – 344
Fat – 12.3 g
Cholesterol – 119mg

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Keke Palmer and Brook Lopez Team Up for ‘Change One Thing Back-to-School’ Tour

FOOD BANK FOR NEW YORK CITY TEAMED UP WITH BROADWAY’S KEKE PALMER AND BROOKLYN NETS ALL-STAR BROOK LOPEZ TO “CHANGE ONE THING” FOR STUDENTS

Opportunity Charter School Students Pledge to Live Healthier and Focus on Nutrition

Food Bank For New York City held a nutrition education summit for teens in Harlem on Tuesday, September 23, with surprise celebrity guests Keke Palmer, TV host and first African-American star of the Broadway show “Rodgers & Hammerstein’s Cinderella,” and Brook Lopez, NBA All-Star center for the Brooklyn Nets. The event was in support of Food Bank For New York City’s Change One Thing initiative, a social campaign that aims to guide teens toward healthier choices by changing just one thing in their diet at a time.

“Through the Change One Thing initiative, Food Bank For New York City is able to successfully communicate with New York City students about the importance of healthy eating and the impact of positive choices in dietary selections,” said Margarette Purvis, President and CEO of Food Bank for New York City. “With the support of high-profile celebrities such as Keke Palmer and Brook Lopez, students can better relate to the message and understand that good nutrition is truly a lifelong goal.”

Held at the Opportunity Charter School in Harlem, roughly 25 students were preselected to attend based on their enrollment in the Opportunity Charter School’s culinary program, demonstrating a passion for maintaining a healthy, balanced diet. During the event, celebrities shared their healthy eating tips, and students made a pledge to commit to live healthier by making one healthy choice at a time.

In early September, Food Bank For New York City launched the Change One Thing Back-to-School Tour, a social awareness and marketing campaign that helps guide teens toward healthier choices without breaking their budget or radically changing their diet. Students will learn about important topics like sports nutrition, super foods, how to avoid diet-related diseases, and more.

Additional information about Food Bank For New York City and Change One Thing can be found at www.foodbanknyc.org. Continue the conversation on Twitter and Instagram using the handle @FoodBank4NYC and hashtags #ChangeOneThing and #EATWISE.

Special Guests Included:
KeKe Palmer (“Rodgers & Hammerstein’s Cinderella”)
Brook Lopez (Brooklyn Nets)
Max Hardy (Celebrity Chef)

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My Experience as a Teen Ambassador

by Nicole
I’ve had a great experience so far as an ambassador of Food Bank For New York City. It seems funny to call myself an ambassador, but essentially that’s what I am. So far, I’ve been involved in a variety of different projects. One of them, which I think is the most important, is teaching. My partner Bella and I go to different sites and teach teens like us about the six lessons involved in EATWISE. At one site, we covered the lesson of MyPlate (Lesson One), which is an overview of what’s to come from the program. We taught the kids the difference between processed and whole foods, how companies advertise unhealthy products to influence buyers, and more. The class seemed pretty responsive and engaged. I’ve also participated in ShopHealthy. In this program we do makeovers at bodegas to hopefully influence shoppers to eat healthier. I also work on the Change One Thing Truck, which educates the public—especially teens—about healthier alternatives they can make in their daily lives. Overall, I am learning a lot about healthy living, and enjoying myself at the same time. I don’t think I could have a better job.

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Eating Healthy on Small Change

by Nicole and Bella
Have you ever felt hungry but were low on cash? Well, you can eat healthfully without spending a lot of money—and get big benefits in the process. Say you have $5. What can you buy that’s filling and affordable? Although choices may seem limited, you have more of a variety than you think. Instead of picking up that bag of chips, why not go for a nutritious snack like fruit? It’s a great source of energy and offers a lot of potential health benefits. For example, you can buy a banana or apple for less than a dollar. Bananas are high in potassium and can help your immune system. On the other hand, apples are high in vitamins and good for your brain and heart. You can get other healthy snacks, too. A great choice is a granola bar. It can cost as little as a dollar depending on where you buy it. Or, instead of a granola bar, try unsalted plantain chips or nuts if they are available. These tasty treats can be about $2. Finally, you can get water for a dollar. These are just a few examples of healthy snacks that are good, filling and cheap.

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#ChangeOneThing Popcorn Trail Mix

 

By Cat and Abby

The #ChangeOneThing popcorn trail mix is a flavorful treat that combines healthy ingredients to form a delicious snack. Because of its protein packed nuts and organic dried fruits, this trail mix is a great source of nutrients that your body needs. Not only is this recipe easy to make, but it’s family friendly and you can make it in minutes. With the popcorn in the mix, this healthy recipe is also appealing to kids, helping them to eat healthy whole grains without realizing it. If you have allergies or don’t like something in this mix, you can easily substitute all ingredients.  This recipe is a delicious and nutritious easy snack for any time of day.

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Ingredients (serves 4-6):

  • 1 large bag pre-popped popcorn (4.4oz)
  • 1/4 teaspoon cinnamon
  • 1/4 cup sunflower seeds
  • 1/4 cup pumpkin seeds
  • 2/3 cup raw, unsalted almonds
  • 1/3 cup dried cranberries
  • 1/2 cup diced dried apricots

Instructions:

  1. Sprinkle popcorn with cinnamon, tossing to coat evenly.
  2. In a separate bowl, combine the sunflower seeds, pumpkin seeds, almonds, cranberries and apricots. Mix well.
  3. Toss the nut, seed and fruit mixture with the popcorn.
  4. Divide evenly among 4-6 snack sized bowls.
  5. Enjoy!
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What is Change One Thing?

by Cat and Abby
Change One Thing is a social media campaign started by Food Bank For New York City and EATWISE Teens who pledge to change one unhealthy habit every day. It could be as simple as drinking a glass of water instead of a can of soda. The changes may seem small, but they have a big impact on your life—in a positive way. The goal of Change One Thing is to promote small, healthy changes in the lives of New Yorkers that are so easy to do it doesn’t feel like a change at all.
 
Check out this photo of one of our EATWISE ambassadors at the Staten Island Ferry terminal. She decided to #ChangeOneThing by taking the stairs instead of the escalator on her way to work. Small daily changes like this can turn unhealthy habits into healthy ones before you know it!
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Quick & Healthy Snacks

By Abby, Catriona, Annita & Alexxis
Although it is easy to make unhealthy snack choices, when you learn how to conveniently prepare healthy snacks, it will have a major effect on your lifestyle. Processed snacks may seem like the better choice, however they lead to a crash later in the day, often creating misconceptions through false advertisement. Quick and healthy snacks can include:

  • Celery and peanut butter
  • Fruit
  • Vegetable sticks
  • Homemade granola bars
  • Rice cakes
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INGREDIENTS:

  • 4 rice cakes, unsalted
  • 1 cup natural peanut butter
  • 1 pkg semi-sweet chocolate chips

OPTIONAL:

  • 2 ripe bananas, sliced

INSTRUCTIONS:

  1. Wash your hands! Use water and soap to wash for 20 seconds before handling food.
  2. Melt chocolate chips in the microwave gradually, stirring every 20 seconds.
  3. Break rice cakes into quarters.
  4. Spread each rice cake piece with a thin layer of peanut butter. Top with bananas, if desired.
  5. Drizzle chocolate on top of each rice cake piece and serve. Enjoy!
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