Wednesday, October 5, 2011

Healthy Spirit, Mind & Body

Over the course of the next few weeks, I will discuss healthy spirit, mind and body covering such topics as healthy eating, exercise, Raggers, mental health and of course, sharing recipes. If you have any ideas, would like me to cover a topic or just want to chime in, please feel free to email me at

Did you know that First Lady Obama recently helped launch the new "My Plate" healthy eating program? The USDA has replaced the food pyramid so many of us are used to seeing with the new, easier to understand "my plate" concept. The hope is that it is easier to understand and will lead to healthier eaters.

The graphic shown, a plate divided into portion size for each type of food is simple if understood. Let's take a little time to explore the plate. You can find complete information at

The plate is divided into 5 categories, the majority taken up by vegetables and grain. The 5 categories are:
1. Vegetables
2. Fruits
3. Protein
4. Grains
5. Dairy

Over the next 5 weeks, I will take you on a closer look at all the categories, explaining what is meant and what to eat followed up by recipes from my recipe book and the CFA recipe book, "Camp Kitchen Magic"

Here is a recipe to get us started. Add some fruit and glass of milk and your plate is covered:

Camp Spaghetti w Meat Sauce
  • 1 lb ground LEAN turkey or beef OR 1 1/2 Cs lentils
  • 1 cup carrots
  • 1 medium onion
  • 1/2 lb mushrooms
  • 3 gloves garlic
  • 2 cans stewed tomatoes, pureed
  • 1 T sugar
  • 2 T cooking wine (optional)
  • 2 cups water or low sodium chicken broth
  • basil (fresh = 1/4 C; dried = 2 T) adjust to your liking
  • salt and pepper to taste
  • oregano, thyme, or other Italian seasonings you like (we only use basil at camp)
  • 1/2 lb whole wheat spaghetti pasta (1/2 lb for up to 5 people)
  • Parmesan (optional)
Begin browning meat in a large stock pot. Fine chop carrots, onion, mushrooms and garlic in a food process (if you don't need to "hide" veggies, hand chopping is fine and makes a pretty sauce). Add to browning meat and cook until meat is browned and veggies are tender. Stir in remaining ingredients, bring to a boil, reduce to a simmer. Simmer for 30 minutes or until you are ready to serve. If too runny, mix a slurry of 1/2 cup cold water to 2 T flour. Whisk into sauce, simmer until thick. Serve over whole wheat pasta and top with Parmesan.

If using lentils, omit in browning step, add with liquids. Cook for 1 hour or until lentils are tender. You may need to add more liquid as they cook, but probably not.

For vegetarian sauce, replace meat with:
1/2 C lentils
Add 1 1/2 Cs chopped zucchini and/or yellow squash

Eat well and be healthy. Remember to check out for more information.

In the Spirit of Camp,


Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011

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