Recipe column: Back to school, back to basics

by Chrishonda Brown

September. It’s the month of shifting out of summer and settling into the school schedule. Even though it’s chaotic, don’t forget to make nutrition a family priority. It’s not too hard. Just take it back to basics.

Basic Food Groups – Are you getting all five food groups every day? Make sure your grocery list includes a variety of vegetables, fruits, whole grains, protein and dairy.

Basic Snacks – Healthy snacks don’t have to have a long list of ingredients. Keep it simple: chopped fruit and veggies (see how many colors they can eat), peanut butter or hummus, boiled eggs, cheese sticks or popcorn.

Basic Safety – Demonstrate good hygiene by always properly washing hands before cooking or eating. Help kids practice all five steps every time: water, soap, 20-second scrub, rinse and dry.

Autumn is just around the corner. These basics are a great start to a healthy, fun-filled fall.

Chrishonda Brown, M.S. in kinesiology, is a guest columnist for Kansas State Research and Extension, Wyandotte County. For more recipes visit The Facebook page is at and follow us on Twitter @WyCoSnapEd.

Pizza Cake
Makes: 1 pizza cake
2 tablespoons pizza sauce
1 rice cake
2 tablespoons shredded cheese
Additional toppings, optional

Heat oven to 350° F. Spread sauce over rice cake. Sprinkle on cheese.
Sprinkle on additional toppings, if desired.
Bake for 8-10 minutes or heat in microwave for 15-30 seconds.
Refrigerate leftovers immediately.

Nutritional information for each serving: 92 calories, 3g total fat, 1.6g saturated fat, 0g trans fat, 8mg cholesterol, 11g carbohydrates, 1g fiber, 1g sugars, 229mg sodium, 5g protein, 3% Vitamin A, 5% Vitamin C, 11% calcium, 4% iron.

KCKCC volleyball rallies for 3-2 upset win at No. 3 JCCC

by Alan Hoskins, KCKCC

Kansas City Kansas Community College has landed the first haymaker in Jayhawk Conference play, dealing No. 3 ranked Johnson County a 3-2 setback on the Lady Cavaliers’ home court Wednesday.

The win was the seventh in a row for the unbeaten Lady Blue Devils and was made even more impressive by the fact they had to overcome a 2-1 deficit to win.

“They found a way to win with their backs to the wall,” said head coach Mary Bruno, who got her first win ever at JCCC. It was the second win over a team ranked in the Top Five of the NJCAA Division II pre-season poll. The Blue Devils upset No. 5 Des Moines Area in just three sets in the “Battle of the Dells” in Wisconsin Dells last weekend.

The Blue Devils jumped in front of JCCC 26-24 in the first set only to drop the next two 25-19, 25-22.

“The second set we didn’t play well but came back in the third and led 21-18 only to be outscored by a 7-1 run,” Bruno said. Instead of folding, the Blue Devils spurred on by a large group of KCKCC fans responded with the most decisive win of the night 25-16 and then overcame an early 5-2 deficit to win the decisive final match 15-12.

“This group has never had an issue of being discouraged, they just fight back,” Bruno said. “After being down 2-1, they played fantastic in the fourth set and then after being down 5-2 in the fifth, went ahead 8-7 and just kept pushing.”

The Blue Devils were led offensively by a pair of sophomores, outside hitter Brianna Bonner of Moline, Ill., and middle blocker Alexis Harrell of St. Charles, Mo., the only returning hitter in the starting lineup.

“Both had 15 kills and were game changers; they were the difference in the game,” Bruno said.

KCKCC also got strong performances from setter Alazia Stanley, a 5-8 freshman from Bonner Springs, and sophomore defensive specialist Kimberly Martinez of Guayama, Puerto Rico.

“Alazia Stanley ran the 5-1 offense and played really well,” Bruno said. “She must have had close to 45 assists while Martinez was solid defensively with countless saves.”

Faced with playing their first 12 opponents on the road, the Blue Devils have yet to host a home game. That will come Wednesday, Sept. 14, against No. 12 ranked Cowley College. Before that, the Blue Devils play at Highland next Wednesday and then compete against several Division I teams in the Pasco Hernando tournament in New Port Richey, Fla., Sept. 9-10.

Four students complete degree requirements at Fort Hays State

Four Wyandotte County students have completed degree requirements from Fort Hays State University this summer.

The Wyandotte County students:

Lisa Michelle Sirridge, Bonner Springs, Bachelor of General Studies, child development;
Citlalli Cinthia Corona, Kansas City, Kan., Bachelor of Science in tourism and hospitality management and a Bachelor of Arts in foreign language, Spanish;
Katelyn Nicole Kennedy, Kansas City, Kan., Master of Science in instructional technology;
Camron Jermain Smith, Master of Science in Education, transition to teaching.