Healthy Summer Drinks

The heat is on! It’s important to stay well hydrated during these hot summer days. While water is your healthy choice, when you crave something different, why not try a homemade beverage or smoothie? You can avoid the high calorie and sugar content of commercially prepared beverages like sodas or frozen coffee drinks. Plus, homemade tastes great!

Try these suggestions from Chef Reva:

Raspberry Lime Sparkler

Fruit and Herb Water

Sparkling Peach Iced Tea

Cherry Mint Limeade

Pineapple Coconut Agua Fresca

Fruit Smoothie

 

Healthy Kids Summer Program

Healthy Waltham was delighted to hold our Healthy Kids Summer Program for the third consecutive year. This program is conducted in partnership with the Waltham Public Schools for special education students enrolled in the WPS summer school program. The program was sponsored by a grant from the Jones Partnership of the First Parish Church in Waltham.

Healthy Waltham’s Chef/Program Manager Reva Haselkorn met with the middle school group four times this summer. The first lesson included a planting day in the McDevitt Middle School Garden. Kids cleared weeds and planted seedlings on one of the hottest days of the year! Then in July, kids got to learn more about growing vegetables and explore the school garden at the Northeast Elementary School. Waltham Fields Community Farm’s Education and Outreach Manager, Alex Lennon-Simon, led the tour of the garden. Then, students got to harvest herbs and vegetables to use in creating healthy snacks. The final day of the program, the students made healthy pizzas with creative veggie and herb toppings.

Youth from the Waltham Fields Community Farm “Youth Crew” also assisted with the program. To see more photos, please click on the photo gallery.

Farmers’ Market Demo & Recipe

We had a great time at the Waltham Farmers’ Market in June talking to customers of the market about healthy eating and local produce! We partnered with the Waltham Fields Community Farm to share a table and offer a tasting of a yummy chopped salad with farm-grown mixed greens. The salad was topped with a zesty lime vinaigrette created by Chef Reva. You’ll definitely want to try this one!

You can see us again at the Waltham Farmers’ Market (corner of Lexington and School Streets) on September 10, where we will be sampling another dish created by our chef. We will also be conducting demos at the Outreach Market of the Waltham Fields Community Farm (former Fitch School parking lot), please check back for upcoming dates when they are confirmed. Check out our photo gallery from the market here. Here is the recipe:

Zesty Summer Salad with Herb Vinaigrette

serves 6

Ingredients

for dressing:

  • ½ jalapeño pepper, seeds removed, chopped
  • 1-2 cloves of garlic, peeled and chopped or garlic scapes, chopped
  • ½ cup mixed herbs such as parsley, cilantro, tarragon, basil
  • zest of one lime, grated
  • 3 Tablespoons lime juice (from about 2 limes)
  • ¼ cup olive oil
  • ½ teaspoon salt
  • ½ teaspoon black pepper

for salad:

  • 5 cups mixed chopped greens such as lettuce, Swiss chard, bok choy, arugula, kale, spinach
  • 1 cup thinly sliced vegetables such as carrots, cucumbers, onions, beets, radishes
  • Instructions

Combine dressing ingredients in a blender or food processor and blend until smooth. Adjust seasoning to taste. Toss greens and sliced vegetables with enough dressing to coat. Enjoy!

Chef Reva’s Tip: “A successful dressing is all about balancing acidity, fat and salt. To adjust the seasoning of your dressing, dip a piece of lettuce or other greens into your dressing and eat (remember that salad greens are mostly water and will dilute the flavor of your dressing). If it tastes too acidic to you, add a little more salt and oil. If it tastes oily or bland, add more salt and lime juice. Always feel free to experiment by adding or eliminating spices, herbs, mustard, and/or nuts and seeds.

 

City Walks Map

We recently updated our popular City Walks Map. We feature the four most popular city routes in Waltham’s South Side. Walking is a great way to fit more exercise into your day in an accessible, no-cost way. Walking can help lower blood pressure, high cholesterol, and diabetes risk, while it boosts muscle and heart strength and improves mood. Why not get outside walking today! The map was developed in conjunction with the Waltham Land Trust which also has many more routes through Waltham’s open spaces on its website here.

You can download our map in English, Spanish, or Haitian Creole:

Waltham City Walks Map (English)

Waltham Paseos de Ciudad (Spanish)

Waltham City Walks (Haitian Creole)

 

Green Pizza at Fitzgerald

Thanks to the hard work of a school community, including teachers, administrators, cafeteria staff, the PTO, and especially one determined parent, the Fitzgerald Elementary School has successfully created a new school garden! Parent Allison Smith and community volunteer Beth Ewy, both Master Gardeners, are leading school efforts to create lessons and garden-to-cafeteria experiences for their students. The Waltham School Nutrition Department has also embraced this effort, allowing school-grown produce to be served in the school cafeteria.

Healthy Waltham was pleased to have our recipes used in the school garden-to-cafeteria effort: Green Pizza and Light Ranch Dressing. Kudos to all involved. Check out the recipes below! You can also see a few photos here.

Green Pizza with Pesto

DOUGH

  • 1½ cup warm water
  • 1 package active dry yeast (1 scant Tablespoon)
  • 2 Tablespoons olive oil
  • 1 teaspoon sugar
  • 2 cups whole wheat flour
  • 2 cups all-purpose flour
  • 1 teaspoon salt

PESTO

  • ¾ cup extra virgin olive oil
  • 2 garlic cloves, peeled
  • 1 teaspoon salt
  • fresh ground black pepper, to taste
  • 2 cups basil leaves
  • 1 cup parsley, thick stems removed
  • 1 cup kale, washed and chopped

TOPPINGS

  • 1 cup kale, washed and chopped
  • 1 cup arugula
  • 1 cup grated cheese (Mozzarella and/or Parmesan) or nutritional yeast

Directions:

  1. Combine yeast, sugar and warm water in a large bowl, stir to dissolve. Add oil.
  2. Mix in flours, then salt and knead on lightly floured board until elastic.
  3. Shape into a ball and store in oiled bowl, covered, in warm damp place for at least 1 hour until dough has almost doubled in size.
  4. Combine pesto ingredients in blender and blend until smooth.
  5. Punch down dough and stretch or roll out to desired shape.
  6. Top with pesto, cheese and greens. Note: delicate greens like arugula may be added when pizza comes out of the oven instead.
  7. Bake pizza at 450°F until dough is brown, cheese is melted and greens are beginning to turn brown and crispy.

Light Ranch Dressing

  • 1 cup nonfat plain Greek yogurt
  • ¼ cup buttermilk
  • ¼ olive oil
  • 2 Tablespoons lemon juice or apple cider vinegar
  • 1 teaspoon mustard
  • 1 clove garlic, peeled
  • 1 scallion (green onion), chopped
  • 3 sprigs of dill
  • 3 sprigs of parsley
  • ¼ teaspoon of pepper
  • pinch of salt

INSTRUCTIONS

  1. Combine ingredients in a food processor or blender and blend until smooth. Season with salt and pepper to taste; dilute with water if necessary to achieve desired consistency.
  2. Toss salad with dressing to coat and enjoy!