North Winn Buddies: Energy Booster Salad

N Winn buddy saladNorth Winn Kindergartners and Third Graders, working as buddies, recently made salads that contained many kinds of food. Each buddy pair selected one ingredient from each of several categories, and voted for their favorite recipe.


Categories included cheese, seeds and legumes for protein, fresh vegetables and dried fruits for vitamins and many other nutrients, and whole grains for long-lasting carbohydrate. The salad dressing contains olive oil, considered one of the healthiest fats. While the students said that the word “salad” makes them think of leafy greens, they decided to call the winner of their taste test “North Winn Energy Booster Salad.”


N Winn buddy salad 2The Third Graders also made vinaigrette salad dressing and learned about emulsions. That is a scientific process where they took two ingredients that normally do not mix—oil and a watery liquid (juice)—and added two other ingredients (mustard and mayo) that made them blend together well.



Families made Energy Booster Salad during Open Gym on Jan. 31. The Food Service ladies also made it for lunch one day in February.



Energy Booster Salad
1/2 cup broccoli florets—fresh, leftover, or thawed from frozen
1/2 cup carrot—sliced, chopped or grated
2 Tbs. dried cranberries
2 Tbs. sunflower seeds
2 Tbs. (I ounce) cheddar cheese—small cubes or grated
1/2 cup rinsed and drained black-eyed peas or other legume
1 cup cooked brown rice or other whole grain

Mix together in medium-size bowl. Add 2-4 Tbs. dressing, or to taste.
N Winn buddy salad 3


“Emulsion” Salad Dressing
3 Tbs. orange juice
1/2 cup olive oil
1 tsp. Dijon or other mustard
1& 1/2 tsp. mayonnaise
½ tsp. dried oregano (optional)
1 small clove garlic, minced, or a pinch of garlic powder (optional)
a pinch of salt
2-3 grinds (1/4 tsp.) black pepper


Shake all together in a small jar with a tight lid. Leftover dressing may be refrigerated and used within a week.

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