Teaching kids to eat and drink healthfully requires much more than admonitions. After carting away the vending machines and abolishing the Big Gulps, we can't leave the kids empty-handed. Rachelle Boucher from Generation Chefs is working hard to fill the void. From the popular Pizza Smack-Downs at COPIA to her weekly cooking classes (free to high school students) in the beautifully outfitted kitchen at the Marin Youth Center (MYC a.k.a. "Mike") she's bringing fresh, whole, homemade food generously flavored with reaffirming messages and lots of common sense to a wide and diverse group of kids.


A visit to one of her cooking classes reveals her consummate skill in converting teens to the cause of healthy eating. Endowed with humor, warmth, and endless energy, she's a master of choreographing 25 wary bundles of apathy and hormones into productive teams of excited, skilled, fruit-and vegetable-loving cooks.

Rachelle hefts up 20 pounds of refined sugar so the kids can see how much the average American teenager consumes every six weeks.

Her class this past week highlighted our favorite fruit of the season--strawberries--along with one very shiny, red bike blender. The lesson for the day involved putting down sugary drinks and sipping fruit smoothies instead. In addition to fresh strawberries, melons, and bananas, the teen chefs could choose from a colorful array of juices, frozen fruit, yogurts, and natural flavorings. Most importantly, they learned that not a single grain of added sugar was needed to create a delicious drink.

A rainbow of sweet goodness just before the pedal action.

Mike Graham-Squire from the Youth Leadership Institute joined the class to show the teens how to select ingredients, calculate food costs, determine servings sizes and overall yield, and--most importantly of all--operate the bike blender. As representatives of schools and local community organizations, the kids were also learning how smoothies can be a healthful, interactive, and effective fundraising tool at large events.

From the Country of Marin's Nutrition Wellness Program, nutritionist Ellen Szakal taught the class how to read product labels to determine the number of teaspoons of sugar in each serving. A chart listing their favorite snacks and a hands--on exercise counting out a disconcertingly large pile of sugar cubes helped them understand just how much unnecessary sugar they were consuming each day.

It's a skill adults could use, too.

Calculating How Much Sugar Is In A Container
Looking at the Nutrition Facts label on the side of the package, find the number of grams of sugar. Then divide that number by 4. For example, ingesting 65 grams of sugar in a 20-ounce drink bottle (considered 1 serving) means swallowing 17 individual teaspoons of sugar.

So much youthful energy, it takes extra hands to hold the jar still.

Berkeley-based Juice Peddler sells kits for retrofitting bikes to become human-powered blenders. From the first-generation's endearingly clunky tricycle platform and antique hand-drill to the fifth-generation's sleek, high-density polyethylene design, the company has been at the forefront of DIY bike blender technology.

The kids took turns pedaling their fruit concoctions and proudly shared tastes of their icy treats with other teams. Lined up for judging, the smoothies created a rainbow of delicious fun: Monkey Melons, Fruit-A-Palooza, Pink Panther, Go Mango, Fruit-A-Licious, and Pink-A-Licous Strawberry.

I'm glad I didn't have to judge, as it would have been a tough call to pick just one winner.

Sammy and Brittney confer on the formulation of their team's smoothie.

Pinkalicious Strawberry Smoothie
The members of Team Pinkalicious decided to celebrate the happy coincidence of their clothing colors with an appropriately hued smoothie.

Serves: 6

Ingredients
10 ounces strawberries, hulled
1 banana, chopped
1 cup frozen berry medley
1/2 cup yogurt
1/4 cup orange mango juice concentrate

Preparation
1. Place all ingredients in the jar of a blender.
2. Blend until completely mixed.
3. Serve immediately.

Minted Strawberry Agua Fresca
Another excellent recipe from Generation Chefs that highlights the current season's bumper crop.

Serves: 6

Ingredients
2 cups ice cubes
3 cups strawberries, hulled
2 small mint leaves, optional
1 1/2 cups cold water
1 1/2 tablespoons fresh lime or lemon juice
3 tablespoons sugar, or to taste
6 whole strawberries, split 3/4 up from the point, for garnish
6 mint sprigs, for garnish

Preparation
1. Place all ingredients in a blender in the order listed.
2. Blend until completely mixed. Taste and adjust for sweetness or tartness as desired.
3. Pour into chilled glasses, garnish with mint sprigs, and slide a berry onto the rim of each glass.

Ah… smoothies. What's not to love about those frosty fruity drinks? Ever since I was a kid, I've been a lover of all smoothies. It all started with my childhood addiction to Orange Juliuses, which were all the rage (at least in my childhood Southern California bedroom community) when I was a kid. I think they started to become really popular after they were the official drink of the World's Fair in 1964. By this time, the health food craze was catching on in the United States and smoothies were the drink of choice for that burgeoning market. Plus, on a warm day, an icy beverage really hit the spot.

For those of you who haven't experienced a smoothie, it's a general term for an icy fruit drink that is blended. They almost always include some sort of fruit and then after that, the sky's the limit. You can add yogurt, juice, ice, protein powder, dairy creamer, frozen yogurt, soy milk, regular milk, or whatever you like (within reason).

In college, I sort of forgot about smoothies, preferring frozen margaritas and daiquiris instead for my frosty fruit fix. It wasn't until a few years ago, when my daughters started asking to go to Jamba Juice, that I rediscovered the smoothie. Whenever we're in the vicinity of one of these shops, my daughters beg to go. This was okay for a while, but after spending almost $20 every time we walked into one of these franchises -- and wondering how three smoothies could cost so much -- I decided to break out my blender and start making them at home.

After many rounds with the blender, I've found that there are a few keys to making a great home smoothie:

1. Use frozen fruit: Although it's tempting to use fresh fruit, especially when it's in season, frozen fruit will give your smoothie a natural frosty texture. This is usually better than the consistency you will achieve if you use ice, which has a tendency to break into inconsistent pieces, sometimes leaving larger chunks behind. Also, frozen fruit creates a creamier texture than blended ice.

2. Use Small Pieces of Ice: Some recipes simply need ice. When this is the case, try to use small pieces, or, even better, crushed ice if possible.

3. Sweeten with honey: Sometimes berries can be a little tart. If your smoothie has too much zing, just plop it back into the blender and add a tablespoon of honey to sweeten it up.

4. Add more liquid to fix a clogged blender: Sometimes when making a smoothie, the blades on the blender will fruitlessly (excuse the pun) whirl around, without actually mixing the smoothie. This happens when the smoothie doesn't have enough liquid. Just add small amounts of juice until the smoothie mixes properly.

Here are a few smoothie recipes that I've come up with. The first is for one that my daughters and I love. Plain yogurt provides the creaminess, along with an extra dose of calcium into our daily diets. In this recipe, I almost always use frozen berries. With each sip providing a burst of berry flavor as well as a load of antioxidants, the berries are the real star here.

I have also recently come to enjoy dairy-free smoothies. One of my favorites is the ultimate in simplicity. Made only with frozen mango chunks, a half a banana to add body, and orange juice to help it blend, the taste is all about the mango. What's remarkable about this smoothie is how creamy it is, even without any dairy.

My new favorite smoothie, however, is a lactose-free chocolate and almond smoothie. Yes, I do realize that this one doesn't include a lot of fruit, but the combination of the banana with the soy vanilla ice cream, along with almond butter, chocolate syrup, and either Almond Dream or soy milk is truly lip smacking.

Finally, I've recreated a version of the Orange Julius drink from my childhood. I really have no idea what they put in those drinks when I was a kid, although some web sites claim it had orange juice, powdered sugar and dairy creamer. In my version, I used two seedless tangerines, nonfat milk, orange juice, honey and ice. I made the drink and it definitely reminded me of the Orange Juliuses I drank as a kid, although I have to say that it has lost most of its appeal.

Smoothies are fast to make. Even better, they're portable: just pour them into a plastic cup or bottle and have breakfast or lunch on the go.

Berry and Yogurt Smoothie
Serves 2 medium smoothies

1/2 cup yogurt
1 cup frozen berries (cherries, blueberries, raspberries, strawberries)
1 cup orange juice
1 whole medium banana
1 Tbsp honey

1. Place all ingredients in a blender.
2. Mix on high for one to two minutes, or until everything is smooth and you don't have any large ice chunks.
3. Serve.

Mango Infusion
Serves 2 medium smoothies

1 heaping cup of frozen mango chunks
½ medium banana (frozen or room temperature)
1 cup orange juice

1. Place all ingredients in a blender.
2. Mix on high for one or two minutes, or until everything is smooth.
3. Serve.

Vegan Almond, Banana, and Chocolate Smoothie
Serves 2 medium smoothies

2 large scoops Soy Vanilla Ice Cream
1 medium Banana (preferably frozen)
1 cup Almond Dream, Soy Milk, or Rice Milk
2 Tbsp unsalted almond butter (crunchy or smooth)
2 Tbsp chocolate syrup

1. Place all ingredients in a blender.
2. Mix on high for one to two minutes, or until everything is smooth and you don't have any large ice chunks.
3. Serve.

Orange Smoothie of my Childhood
Serves 2 medium smoothies

2 seedless tangeines
½ cup nonfat milk
½ cup orange juice
1 Tbsp honey

1. Place all ingredients in a blender.
2. Mix on high for one to two minutes, or until everything is smooth and you don't have any large ice chunks.
3. Serve.