cook well - live better! cooking class curriculum

TABLE OF CONTENTS

Introduction i Acknowledgements iii Credits vii 1. Class Preparation

How to use the curriculum 1.1

Preparing for a Class 1.2

Materials and Supplies List 1.4

Shopping List 1.7 2. Fruits Class

Class Outline 2.1

Cooking Class Sign-in Sheet 2.13

Getting to Know You 2.14

Participant Expectations & Learning Contract 2.15

Contract of Expectations 2.16

Community Cooking Class Feedback Form 2.17

Participant Feedback Form 2.19 3. Salads Class

Class Outline 3.1






Participant Feedback Form 3.19

TABLE OF CONTENTS

4. Cooked Vegetables Class

Class Outline 4.1






Participant Feedback Form 4.19 5. Soups Class

Class Outline 5.1






Participant Feedback Form 5.19 6. Field Trip Class

Class Outline 6.1



Participant Feedback Form 6.11

TABLE OF CONTENTS

7. Recipes: Fruits

Apple Enchiladas 7.1

Cinnamon Sautéed Bananas 7.2

Cold Melon Soup 7.3

Fruit Crisp 7.4

Fruit Parfait 7.5

Fruit Salad 7.6

Fruit Smoothie 7.7

Mango and Avocado Fruit Salad 7.8

Pear, Grape, and Cucumber Salad 7.9

Poached Pear 7.10 8. Recipes: Salads

Apple Slaw 8.1

Avocado Salsa 8.2

Broccoli Salad 8.3

Caesar Chicken Pasta Salad 8.4

Carrot Salad 8.5

Carrot, Jícama and Orange Salad 8.6

Corn Salad 8.7

Mango Salad 8.8

Romaine, Mango and Jícama Salad 8.9

Spicy Asian Cole Slaw 8.10

Spinach and Cilantro Salad 8.11

TABLE OF CONTENTS

9. Recipes: Cooked Vegetables

Broccoli with Garlic 9.1

Carrot Bread 9.2

Carrots and Chayote with Lemon 9.3

Citrus Vegetables 9.4

Garlic and Basil Green Beans 9.5

Oven Fries 9.6

Picadillo 9.7

Quesadillas with Vegetables 9.8

Roasted Eggplant 9.9

Sautéed Cabbage 9.10

Sautéed Spinach with Garlic 9.11 10. Recipes: Soups

Carrot Soup 10.1

Chinese Rice Soup (“Congee”) 10.2

Fish and Vegetable Soup 10.3

Greens and Sausage 10.4

Meatball Soup (“Albóndigas”) 10.5

Minestrone 10.6

Vegetable and Corn Chowder 10.7

Vegetable Soup 10.8

TABLE OF CONTENTS

11. Handouts: Fruits

Cooking Fruits 11.1

Fun Frozen Fruit Snacks 11.2

How to Store Fruits 11.3

How to Store Fruits (black & white) 11.4

Tip Sheets

Apples 11.5

Bananas 11.6

Berries 11.7

Grapes 11.8

Mangoes 11.9 12. Handouts: Vegetables

Cooking Vegetables 12.1

How to Store Vegetables 12.2

How to Store Vegetables (black & white) 12.3

Tip Sheets

Broccoli 12.4

Cabbage 12.5

Carrots 12.6

Corn 12.7

Greens 12.8

TABLE OF CONTENTS

13. Handouts: Fruits and Vegetables

Cooking Terms 13.1

Food Measurements 13.2

Fruits and Vegetables in Season 13.3

Fruits and Vegetables in Season (black & white) 13.4

Preparation Terms 13.5

What Counts as a Cup? 13.6

What Counts as a Cup? (black & white) 13.7

Why Eat Fruits & Vegetables? 13.8

Why Eat Fruits & Vegetables? (black & white) 13.9 14. Produce Glossary

Fruits 14.1

Vegetables 14.10 15. Resources

Cooking Class Resource Request Form San Francisco Agencies Only 15.1

How to request a food donation 15.2

Web: English/Spanish Dictionaries and Glossaries 15.4

Web: Fruits and Vegetables (more Information) 15.5

Web: Food Safety 15.6 Web: Nutrition and Physical Activity Educational Materials 15.7

i

Mission Latino Families Partnership A Project of the Feeling Good Project, Nutrition Services

San Francisco Department of Public Health (SFDPH)

History of the Mission Latino Families Partnership (MLFP)

• Began in the fall of 2001 when members were recruited for a community partnership to conduct formative research in the Latino Community of San Francisco’s Mission District.

• Our goal was to develop a Community Based Social Marketing Plan to address how

to promote healthy eating and physical activity to impact the incidence of chronic disease, with a focus on Diabetes.

• Our members included staff from the following organizations: (in alphabetical order)

o Childcare Nursing Program o Child Health and Disability Prevention Program o Children’s Council of San Francisco o Cooperative Extension EFNEP/FSNEP Program o Child Obesity Prevention Project (Eat Well Live Better Program) o Mission Girls, Mission Neighborhood Centers, Inc. o Mission Neighborhood Health Center (MNHC) o Network for a Healthy California in San Francisco (Feeling Good Project) o Project LEAN in San Francisco o San Francisco Women, Infants, and Children (WIC) Supplemental Nutrition

Program

• Over the next 1 and ½ years MLFP did participant interviews with recently immigrated Latino mothers and youth (55), Provider Interviews (44) and five focus groups with both Latino parents and youth.

• Subsequent to this we did another 54 interviews with Latino families to identify the interventions desired by them to improve the nutritional well being of their families and/or clients.

• The primary intervention chosen was cooking classes.

• We decided to develop a train-the-trainer Healthy Cooking Curriculum, focusing on the use of Fruits and Vegetables to build capacity in Mission District organizations and agencies to teach these skills to their clients.

• We adapted and expanded a curriculum developed by San Diego Project LEAN and the Network for a Healthy California - San Diego called “Healthy Cooking” or “Cocinando Saludable” to implement the train-the-trainer cooking classes.

• Since February 2004 we have held five English language 4 to 5 class session series and three Spanish language 4 to 5 class sessions training our members, youth workers, peer educators, and staff from: (alphabetically) ¡Cuerpo Sano, Actívate! of

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Central American Resource Center (CARECEN), Alameda Food Bank, Balboa Teen Health Center, Berkeley Unified School District, Black Infant Health Improvement Project of the SFDPH, Boys and Girls Club of San Francisco (BGCSF), Castro-Mission Health Center, Children’s Council of San Francisco (CCSF), Eat Well-Live Better Project of the SFDPH, Even Start, Good Samaritan Family Resource Center, Healthy Lifestyle Clinic at San Francisco General Hospital, Holy Family Day Home, Home Instructional Program for Preschool Youngsters (HIPPY), Larkin Street Youth Center, Las Primerizas of MNHC, Mission Girls of Mission Neighborhood Centers, Inc, Mission Neighborhood Health Center (MNHC), Presidio Middle School, Richmond Village Beacon Center, San Francisco General Hospital (SFGH), St. Anthony’s Free Medical Clinic, St. Paul of the Shipwreck’s After-School Program, Tom Waddell Health Center, University of California Cooperative Extension, Wu Yee Children’s Services

• We provide technical and material support to the Cook Well, Live Better trainees as they implement these classes in their agencies and communities. This includes nutrition education handouts and Nutrition Education Reinforcement Items (NERI’s) such as measuring spoons, measuring cups, cutting mats, and other similar items that support the nutrition education messages and program activities of the Cook Well, Live Better curriculum.

• The practical experiences of the trainees (now trainers) in using the curriculum were applied to the format and content of the final curriculum.

For more information on the MLFP please call (415) 575-5689

Funded by the USDA’s Food Stamp Program through the Network for a Healthy California. This institution is an equal opportunity provider and employer. The Food Stamp Program provides nutrition assistance to people with low income. It can help buy nutritious food for a better diet. For information on Food Assistance (the Food Stamp Program), call 1-888-328-3483. To contact Food Assistance (the San Francisco Food Stamp Program), call (415) 558-1001.

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Cook Well - Live Better!

ACKNOWLEDGMENTS Laura Brainin-Rodriguez, MS, MPH, RD Coordinator, Feeling Good Project Nutrition Services, Maternal Child Adolescent Health Section San Francisco Department of Public Health Coordinates the Mission Latino Families Partnership (MLFP); developed survey instruments, focus group questions, did provider interviews and focus group facilitation for the Community Based Social Marketing Process (CBSM); researched and developed the community profile and CBSM reports leading to the development of the Cook Well-Live Better curriculum; provided oversight for the development, review, production and formatting of the Cook Well-Live Better curriculum; reviewed and edited all class outlines, class forms, handouts and curriculum materials; coordinated and facilitated classes during field testing and continued implementation of the Cook Well - Live Better curriculum; researched information on seasonal availability of produce in Northern California; coordinated administrative responsibilities (credits, interface with the Network for a Healthy California - San Diego and the Network for a Healthy California at the State level); reviewed all Spanish translations; did nutritional analysis of the final draft of the recipes; developed text for the “Frozen Fun Snacks” handout and provided recipes for the curriculum. Angelica Ibarra Feeling Good Project Nutrition Services, Maternal Child Adolescent Health Section San Francisco Department of Public Health Participated in the data analysis for the MLFP Community Based Social Marketing Process, including survey data compilation, creation of databases and data analysis summaries for all surveys and focus groups; provides administrative support for the Mission Latino Families Partnership (produces and sends out meeting announcements, takes and prepares minutes, assists in and coordinates preparation of meeting agendas, corresponds with partners on special events and notices); coordinated and facilitated classes during field testing and continued implementation of the Cook Well-Live Better curriculum; collected feedback and evaluations on classes and proposed logos during field testing; co-created, edited and formatted class outlines; re-created graphics for handouts we adapted from the Cooking Healthy! Curriculum and created graphics for all new handouts such as Food Measurements, Cooking/Preparation Terms, Fun Frozen Snacks, etc.; edited and formatted all Cook Well - Live Better! handouts; researched information on handouts, recipes, class outlines, glossary; created curriculum logo-graphic; edited and formatted all recipes; provided recipes for the curriculum; created, edited and formatted class forms; did original Spanish translation of one-half of handouts and two-thirds of recipes; and oversaw organization of curriculum. The diligence and creativity of Angelica Ibarra over the past three years has resulted in an outstanding product and she deserves a great deal of credit for the Cook Well - Live Better process and curriculum.

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Janice Lee Assistant Health Educator, Feeling Good Project Nutrition Services, Maternal Child Adolescent Health Section San Francisco Department of Public Health Assisted in the provider survey process and focus group process; provided administrative support for the meetings (produced and sent out meeting announcements, took and prepared minutes, assisted in and occasionally prepared meeting agendas, corresponded with partners on special events and notices); assisted with class coordination during field testing of the Cook Well - Live Better! curriculum; reviewed and provided feedback for handouts, recipes and forms. Coorina Ayala, RD Nutritionist, Feeling Good Project Nutrition Services, Maternal Child Adolescent Health Section San Francisco Department of Public Health Co-created class outlines for the Cook Well-Live Better curriculum; did original Spanish translation of the class outlines, half of the handouts, one-third of the recipes, the State approved credit statements for the handouts and some curriculum forms; did nutritional analysis of the first draft of the recipes; coordinated and facilitated classes during field testing of the Cook Well-Live Better curriculum; and provided recipes for the curriculum. Suzanne Malone, RD Nutritionist, Feeling Good Project Nutrition Services, Maternal Child Adolescent Health Section San Francisco Department of Public Health Reviewed and edited all recipes to create uniform process and format; reviewed and edited group discussion section of the class outlines, Cooking Terms, Preparation Terms and Preparing for a Class; coordinated and facilitated classes during field testing of the Cook Well - Live Better! curriculum; and reviewed and edited handouts and forms. This project would not have been possible without the help of the following individuals (alphabetically) Sandra Alvarez – Community Health Program Representative, University of California Expanded Food and Nutrition Education Program (EFNEP) - Joined the MLFP from the beginning and participated in the first year; provided review and input of provider interview, community member surveys and focus group discussion protocols; provided data for community profile. Tavi Baker – Health Programs Manager, Boys and Girls Club of San Francisco – Joined the MLFP in the third year; provided a welcoming kitchen space for 2005-Present to field test and continue to implement the Cook Well-Live Better curriculum; participated in the field testing process; and provided recipes to the curriculum. Lilia Castillo – Health Programs Manager, Boys and Girls Club of San Francisco – Joined the MLFP in the second year; provided a welcoming kitchen space for field testing the Cook Well-Live Better curriculum in 2004-2005; coordinated and facilitated classes during field testing of the Cook Well-Live Better curriculum; and provided recipes to the curriculum.

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Amanda Chowenhill – Program Coordinator, Cuerpo Sano: Activate, CARECEN – Joined the MLFP in the second year. Coordinated and facilitated classes during the field testing of the Cook Well-Live Better curriculum; and participated in field testing of taglines and logos. Implemented community classes, providing feedback for the Cook Well-Live Better curriculum. Eric Hernandez, RD – Nutritionist, Child Health Disability Prevention Program, San Francisco Department of Public Health – Participated in the MLFP the first two years; provided review and input of provider interview, community member surveys and focus group discussion protocols; provided data for community profile; participated in the field testing of the curriculum; and implemented portions of the curriculum, providing feedback used in the final product. Maria Gutierrez, RD – Nutritionist, Mission Neighborhood Health Center – Joined the MLFP in its third year. Coordinated and facilitated classes during the field testing and current implementation of the Cook Well-Live Better curriculum. Implemented community classes, providing feedback for the Cook Well-Live Better curriculum. Cheryl Magid, RD – Nutrition Program Coordinator, Children’s Council of San Francisco (CCSF) – Participated in the MLFP from the very beginning; provided a welcoming meeting space for MLFP meetings; provided review and input of provider interview, community member surveys and focus group discussion protocols; provided data for community profile; coordinated and facilitated access to the CCSF childcare providers for participation in data collection; field testing of taglines and logos; and coordinated and facilitated classes during field testing of the Cook Well-Live Better curriculum. Marta Martinez – Group Facilitator, Mission Girls, Mission Neighborhood Centers – Coordinated and facilitated classes during the field testing of the Cook Well-Live Better curriculum Vilma I. Molina – Child Care Outreach Specialist, Children’s Council of San Francisco (CCSF) – Participated in the MLFP from the very beginning; review and input of provider interview, community member surveys and focus group discussion protocols; coordinated and facilitated classes during field testing and current implementation of the Cook Well-Live Better curriculum; and provided recipes to the curriculum. David Nakashima, MS – Principal Nakashima & Associates – Provided training to the Feeling Good Project staff; “The Art of Collaboration” and “The Art of Facilitation in September 2005 and May 2006 respectively. The lessons learned and the information shared helped us to develop and strengthen the MLFP and to be more effective training facilitators. This has supported our work greatly. Jo Newell, MA – Creator and Trainer of “The Art of Training” – Provided training to the staff of the Feeling Good Project in June 2005. The lessons learned and the information shared and modeled helped to enrich the curriculum by modifying the design of the classes to be more participatory and to encompass a broader range of learning styles. Iran Pont – Nutritionist, Mission Neighborhood Health Center (MNHC) – Participated in the MLFP from the very beginning and for the first two years; provided review and input of provider interview, community member surveys and focus group discussion protocols; coordinated and facilitated access to MNHC clients and programs for participation in data collection; coordinated and facilitated classes during field testing and current

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implementation of the Cook Well-Live Better curriculum; and provided recipes to the curriculum. Natalia Rivera – Program Coordinator, Mission Girls, Mission Neighborhood Centers and Nutrition Assistant Intern, Children’s Council of San Francisco – Participated in the MLFP in the third year. Coordinated and facilitated classes during the field testing of the Cook Well-Live Better curriculum; participated in the field testing of taglines and logos and provided recipes to the curriculum. Gloria Romero – Girls Services Director, Mission Girls, Mission Neighborhood Centers – Participated in the MLFP from the very beginning; provided review and input of provider interview, community member surveys and focus group discussion protocols; and coordinated and facilitated access to Mission Girls clients and programs for participation in data collection; field testing of taglines and logos. Julie Bright – Nutrition Assistant Intern, Children’s Council of San Francisco – Participated in the MLFP in the third year. Coordinated and facilitated classes during the field testing of the Cook Well-Live Better curriculum. Staff from: Boys and Girls Clubs of San Francisco (Mission, Columbia-Park, Treasure Island, Bayview Hunters Point and Visitation Valley Clubhouses), Mission Girls, Home Instruction for Parents of Preschool Youngsters Program (HIPPY) MLFP Partners who have participated in the field testing process and implemented community classes, providing feedback for the Cook Well - Live Better! curriculum (alphabetical) Laura Eisenberg – Nutrition Coordinator, Boys and Girls Club of San Francisco – Also coordinated and facilitated classes during field testing of the Cook Well-Live Better curriculum. Lorena Garcia – Literacy Specialist, Even Start Family Literacy Program – Also participated in the field testing of taglines and logos Cynthia Yannacone – Family Planning Coordinator and Family Advocate, Good Samaritan Family Resource Center – Also coordinated and facilitated a class during field testing of the Cook Well-Live Better curriculum

Funded by the U.S. Department of Agriculture Food Stamp Program through the Network for a Healthy California. This institution is an equal opportunity provider and employer. The Food Stamp Program provides nutrition assistance to people with low income. It can help buy nutritious food for a better diet. For information on Food Assistance (the Food Stamp Program), call 1-888-328-3483. To contact Food Assistance (the San Francisco Food Stamp Program), call (415) 558-1001.

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Cook Well - Live Better!

CREDITS

The Cook Well-Live Better bilingual train-the-trainer curriculum was developed, using the Cooking Healthy! ¡Cocinando Saludable! cooking curriculum developed by the Network for a Healthy California - San Diego and San Diego Project LEAN as a model. Our Community Based Social Marketing Project Process showed that our target audience of Latino Families in the Mission District of San Francisco wanted cooking classes. We shared this information with Paula Benedict, RD, MPH of California Project LEAN, who at the time was program liaison for our grant from California Project LEAN and the Network for a Healthy California. Ms. Benedict arranged for us to receive hard copies of the bilingual (English and Spanish) Cooking Healthy! ¡Cocinando Saludable! Cooking curriculum from Linda Ferber, MS, RD of the Network for a Healthy California - San Diego. We shared these copies with the Mission Latino Families Partnership members and the group decided that we should develop something similar to this. Upon further review of the Cooking Healthy! ¡Cocinando Saludable! Cooking curriculum we began to identify areas that needed adaptation and modifications. Since we were working off a hard copy, all the handouts had to be re-created and formatted by Angelica Ibarra. In addition, much of the handout contents were modified as a result of the field testing process. This included the class preparation checklists, class outlines and class handouts, seasonal availability of produce, and on the counter fruit and vegetable storage instructions, which replaced the frozen storage information, since it is not a common practice in our target audience. We added a number of handouts such as Cooking Terms, Measurements, Preparation Terms, Fun Frozen Fruit Snacks, and others. Every recipe included in the Cook Well - Live Better! Curriculum was field tested in classes and all recipes that were originally found in the Cooking Healthy! ¡Cocinando Saludable! cooking curriculum were modified, due to class participant input. They provided forty-five percent of the recipes in the final Cook Well - Live Better! curriculum. The rest were provided by the Mission Latino Families Partnership (MLFP) members and were field tested prior to inclusion in the final curriculum. All nutrition analysis of the recipes were done using The Food Processor software by ESHA Research.

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We modified the actual curriculum in a number of ways, expanding the class sessions to five, from the original two, which focused on fruits and vegetables respectively. In the Cook Well - Live Better! Curriculum, we developed a class on fruits, a class on salads, a class on cooked vegetables, a class on soups, and a farmers’ market or community produce store tour. Instead of doing food demonstrations, we designed the Cook Well - Live Better! Curriculum classes to be participatory, with clients engaged in food preparation, to support skill building and transfer of knowledge. Angelica Ibarra designed the original cover art for the Cook Well - Live Better! Curriculum and logo, to reflect the tagline developed as a result of the Community Based Social Marketing Process, “Fruits and Vegetables: Good for your Family’s Health”. This was submitted to three different field testing cycles, sharing them with our target audience and the staff of the (MLFP) member agencies.

All r ights reserved. The curr iculum cannot be adapted without writ ten permission.

Funded by the U.S. Department of Agriculture Food Stamp Program through the Network for a Healthy California. This institution is an equal opportunity provider and employer. The Food Stamp Program provides nutrition assistance to people with low income. It can help buy nutritious food for a better diet. For information on Food Assistance (the Food Stamp Program), call 1-888-328-3483. To contact Food Assistance (the San Francisco Food Stamp Program), call (415) 558-1001.

1

CCLLAASSSS

PPRREEPPAARRAATTIIOONN

1.1

How to use the curriculum

Cook Well – Live Better!

This curriculum is designed to support your work in helping your clients and staff to buy, prepare and eat more fruits and vegetables. Our goal is to provide you with the tools needed so that you can teach this information to others in a way that is effective and fun. While the Train-the-Trainer process is a series of five lessons, where three to four recipes are prepared by those being trained, it is possible to adapt this curriculum to the resources you have available and to the audience you are sharing this with. You can choose to do one session or more with the same group. You can select one or as many recipes as your time and facility permit. It is very helpful for trainers to have gone thought the Cook Well-Live Better Train-the-Trainer five class series, but we believe that anyone working with someone who has gone through this training can learn the critical steps to developing and providing basic cooking instruction to others. We hope this curriculum enriches your work and brings greater health to you and the people you serve. For information on the Mission Latino Families Partnership, the Cook Well- Live Better Curriculum, or the Feeling Good Project please contact us at:

30 Van Ness Avenue, Suite 3500 San Francisco, CA 94102 Ph: (415) 575-5689 Fax: (415) 575-5798 www.sfdph.org/dph/comupg/oprograms/MCH/FeelingGood.asp

1.2

PREPARING FOR A CLASS Six weeks before...

Find a room/kitchen that has enough space, tables and chairs

Reserve the room/kitchen for date(s) and time(s) participants can attend ~ Time may vary depending on the number of attendees and the preparation/

cooking time of the recipes you choose ~ Give yourself an extra 30-45 minutes before and after the class to set-up and

clean up

Advertise ~ Tell community leaders and organizations ~ Put flyers in community sites ~ Tell your colleagues ~ If doing this as a part of a regular program in your organization/agency, tell

participants

Start a list of attendees ~ Be sure to get names, phone numbers, and e-mail addresses if possible ~ If participants plan to bring children, make arrangements for childcare

Read trainer materials, class outline(s) and handouts

Choose recipes for the class(es)

Think about what handouts would complement these recipes

Complete a “Materials & Supplies List” (please see page 1.4)

Complete a “Shopping List” (please see page 1.7)

~ This should be based on the items from the “Materials & Supplies List” ~ Order items that may require shipping

San Francisco Agencies: Submit a Resource Request Form to: (please see section 15)

Feeling Good Project (Cook Well - Live Better!) 30 Van Ness Avenue, Suite 3500 San Francisco, CA 94102 Phone: (415) 575-5689 Fax: (415) 575-5798

Two weeks before...

Confirm room/kitchen reservation

Read trainer materials, class outline(s) and choose handouts to use

Research any information you do not understand

San Francisco Agencies: Set a time to pick up nutrition education items requested from the Feeling Good Project

1.3

One week before... Call participants to remind them of the class date and time

Read trainer materials, class outline(s) and handouts chosen

Research any information you do not understand

Start to gather and pack items on the “Materials & Supplies List” you prepared

~ General ~ Handouts ~ Cooking & Preparation Utensils ~ Taste Testing Utensils ~ Clean-up

Set a time to purchase perishables and other items on your “Shopping List”

San Francisco Agencies: Pick up nutrition education items requested from the Feeling Good Project

Two days before...

Confirm facility/kitchen reservation (if not done so already)

Call participants to remind them of the class

Purchase perishables and other items on your “Shopping List” (if not done so already)

San Francisco Agencies: Pick up nutrition education items requested from the Feeling Good Project (if not done so already)

Finish gathering and packing all items from your “Materials & Supplies List”

~ General ~ Handouts ~ Recipe Ingredients ~ Cooking & Preparing Utensils ~ Taste Testing ~ Clean-up

Review class outline, recipe(s) and handouts

Day of...

Review Materials & Supplies List and check off all items ~ Make sure everything is packed ~ Double check all areas where these items were stored

If class is not taught in a kitchen, wash all groceries beforehand

Plan for an additional 30-45 minutes before and after the class for set-up and clean up

Class Topic: Class Date:Facilitator: Class Location:

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Class OutlineSign-in SheetName TagsMarkersPens/PencilsClass Feedback FormParticipant Feedback Form**NERI:

Materials & Supplies List

GeneralHandoutsTHIS LIST IS JUST TO GET YOU STARTED!

*Qty. = Quantity; **NERI = Nutrition Education Reinforcement Item 1.4


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Recipe IngredientsRecipe Ingredients



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Cutting Board(s) CupsCutting Knive(s) BowlsFood Container(s) PlatesBowl(s) SpoonsColander/Strainer (s) ForksProduce washing brush KnivesServing Spoon(s) NapkinsCooking Spoon(s)Measuring SpoonsMeasuring Cups

Dish SoapSponge(s)Dish Drying Towel(s)Tabletop CleanerPaper Towels

KitchenRefrigeratorCabinet(s)Storage RoomOffice

Double check areas before leaving

Taste TestingCooking & Preparation Utensils

Clean-Up


Class Topic: Class Date: Facilitator: Location:

Item Qty. Item Qty.

Shopping List

Qty. = Quantity 1.7

2

FFRRUUIITTSS CCLLAASSSS

2.1

notes Fruits Class Outline Total Class Time: 2 hrs

• Ask people to sign in (please see page 2.12)

• Provide name tags for participants to wear

• Welcome participants to class

• Introduce the topic - Fruits

• Introduce yourself

• Getting to Know You (please see page 2.13) o This is a fun and interactive activity that allows participants to get to

know each other’s names, as well as share a little about themselves

o Give participants 2-4 minutes (depending on class size) to go around and meet others

If time does not permit for this activity, ask participants to introduce themselves: name and favorite fruit (starting with you)

• Participant Expectations (please see page 2.14) (If within a series: omit repetitive information)

o Allows participants to share what they expect of you and the class/series

o Allows the facilitator to share what they expect of attendees during the class/series

o Give participants 3-5 minutes to individually or in groups (depending on class size) answer the questions

Registration (before class begins, if possible)

Welcome & Intro 15 minutes

2.2

notes o Ask participants to share their expectations of you and the class/series

o Review the “Contract of Expectations” (please see page 2.15); include any other expectations you feel are necessary

• Learning Contract (please see page 2.14) (If within a series: omit repetitive information)

o Now that expectations have been shared, ask participants to write down three things they are committed to learning during this class/series

o These goals are not to be shared with the group; they are meant for personal reflection and growth

• The goal is to find out what participants already know about the various

topics and support/add to their knowledge

• Activities are a fun way for participants to learn and remember information. Below is one example of making the discussion topics more interactive:

1. Set aside an area where questions and answers can be posted (wall, table, easel(s), etc.)

2. Based on what you may already know of your audience’s knowledge and the recipes you will prepare, choose a few (or all) of the bolded discussion topics from the pages that follow (i.e. Kitchen Safety, Benefits of Vegetables, Storage Tips, etc)

3. In large letters, write each of these topics on large pieces of easel or butcher paper; one topic per piece of large paper

4. Post chosen topic(s) in the area set aside in step #1

5. To each participant: give a few sheets of creative stationary, colorful post-it notes, fruit shaped paper, or any other fun/colorful paper

Group Discussion 20 minutes (If within a series: omit repetitive information)

2.3

notes 6. Individually or in groups (depending on class size): ask participants to write down what they already know about the various topics; one colorful piece of paper per answer

Some people may not feel comfortable writing their answers; a great alternative is drawing their answers/thoughts

7. As participants finish, post their answers next to the corresponding topics

8. Read the answers aloud or ask participants to share their own answers

Provide positive feedback by affirming/adding to their answers

• There are many activities you can do to discover a learner’s skills. Use your imagination and have fun!

• If space and time do not permit for an activity, discuss the various topics and encourage everyone to participate

• Many handouts are available, please: o Share them with participants; they are very helpful and have lots of

illustrations

o Tailor the handouts you choose to the needs of the participants

o Remember: handouts can be helpful but when too many are given out, they can also be overwhelming

Kitchen Safety

• What do you have to do before you start cooking? o Tie hair back, away from face, to keep from contact with food

o Wash hands 1. Use warm water and abundant soap

2. Rub your hands and up to your elbows for 20 seconds

2.4

notes 3. Close the faucet with a paper towel

4. Dry your hands with a different paper towel

o Wash all cooking utensils (if needed)

• Cutting Board Safety o Use one for only meats

o Use one for only fruits and vegetables

o Using different cutting boards will avoid cross contamination; bacteria from the juices of meats getting on other foods

• Knife Safety o Hold and pass knives by their handle

o Point away from others and yourself

o Put knives down safely

o Do not set knives close to the edge of a counter; they could be bumped into or reached by children

o Do not try to catch falling knives

o Keep knives sharp

• Stove Safety o Never leave food cooking on the stovetop unattended

o Regularly check food baking in the oven

o Keep children and pets away from the cooking area

o Turn pan handles in, but away from other hot items and burners

o Use thick, dry, flame-resistant potholders and oven mitts when handling any hot objects (i.e. lids, pots, pans, etc.)

2.5

notes o A wet potholder or oven mitt is a DANGER! The moisture may become hot and can burn

What are the benefits of eating fruits? • Fruit is nature’s original “fast food”

• Easy to prepare

• Add a variety of colors and flavors to a day’s meals and snacks

• Handout o Why Eat Fruits and Vegetables? (please see section 13)

– High in vitamins, minerals and fiber

– May help lower risks of obesity, heart disease, type 2 diabetes and some cancers

Eat the recommended cups of fruits and vegetables each day

• For more information about how many cups of fruits and vegetables you need each day, go to www.mypyramid.gov

• Handout o What counts as a cup? (please see section 13)

How do we pick fresher fruits?

• Buy o Seasonal fruits; usually lower in price and have better flavor!

o Locally grown produce; usually fresher (i.e. local farmers’ markets)

o Frozen fruits at the end of your shopping trip to avoid defrosting

• Choose o Fresh

o Firm

2.6

notes o Bright colors

o Canned, frozen, or dried fruits for longer storage

o Canned fruits in its own juice or light syrup

• Avoid o Decay

o Mold

o Soft spots

o Cuts

o Bruises

o Bad smells

o Partially or completely thawed frozen produce

o Picking up frozen fruits at the beginning of your shopping trip

• Handouts o Fruits and Vegetables in Season (please see section 13)

o Farmers’ Market Locations & Schedules (please see section 15)

o Fruit Tip Sheets (i.e. Bananas, Apples, etc.) (please see section 11) What are the best ways to store fruits?

Handout o How to Store Fruits (please see section 11)

– Tips 1-5 in the handout

– Do not wash fruit before storing; it may cause them to spoil faster

– Store fruits separate from vegetables; the gases they release when ripening may cause vegetables to spoil faster

2.7

notes – Store fruits away from meats to avoid dripping and contamination

– To ripen fruits faster: put them in a closed paper bag at room temperature

What is the best way to wash fruit?

• Wash fruits just before using them; this will keep them from spoiling faster during storage

• Wash under clean running water by rubbing with your hands or a brush (This brush should only be used for washing fruits and vegetables)

• Dry fruit by leaving it out in a colander to air dry or dry by using a paper towel or a cloth towel used only for drying produce

• Wash fruits even if you are peeling them; this will avoid dirt and germs from getting into the fruit

• Bacteria from the skin of fruits, like melons, can cause serious contamination

• Wash and dry the tops of cans with soap and water before opening; they may have dirt on them that could contaminate the fruit

• To wash berries: use a colander or strainer and quickly rinse them several times

• Handouts o Fruit Tip Sheets (i.e. Grapes, Berries, etc.) (please see section 11)

What are some good ways to maintain the quality of fruits during preparation?

• Wash and cut fruit right before you use them

• Cut away all damaged parts

• Do not thaw frozen fruit; unless otherwise indicated in a recipe

2.8

notes What are some good ways to prepare fruit? • Enjoy a variety of colorful fruits for how they look, taste and feel

• Prepare several different colors of fruit every day

• Use prepackaged cut fruit when you do not have time to chop

• Simmer, sauté, grill or bake fruits

• Freeze almost any fruit, especially berries; to use later in recipes such as: smoothies or fresh fruit water (“aguas frescas”) or to eat them whole as a snack (i.e. grapes, oranges, bananas, strawberries)

• Dried fruit can be added to oatmeal before cooking; once cooked the fruit is juicy and tasty

• Enjoy fruits in salads or as snacks

• Handouts o Cooking Fruits (please see section 11)

o Fun Frozen Fruit Snacks (please see section 11) How to read a recipe?

• Hand out the recipes that will be prepared in the class o The recipes have been created to introduce new and/or different

ways of preparing healthy meals using fruits and vegetables

o Each recipe has at least ½ cup of fruits per recipe serving and some recipes contain salt, oil or butter in small quantities

o Sometimes there is hesitation when trying new things, but how will we know if we like a recipe until we try it?

o Please prepare the recipes as they are written and discuss possible adjustments during the taste testing discussion

2.9

notes • Highlight the different parts of a recipe: o Number of servings

o Preparation time

o Cooking time

o Ingredients and amounts of each needed – Highlight unusual/uncommon ingredients

o Utensils needed

o Preparation/Directions – Review each recipe’s directions – Answer questions participants may have about preparing the

recipe(s)

o Nutritional Information

• Handouts o Cooking Terms (please see section 13)

o Food Measurements (please see section 13)

o Preparation Terms (please see section 13)

Choices for class set up

• Prepare all the recipes yourself, or with the help of others, as a demonstration

• Break up into groups and ask each group to choose a recipe to prepare

Depending on your audience you can let participants choose what recipe to prepare or you can make the groups yourself (i.e. counting off by the number of recipes you will prepare)

Food Preparation 60 minutes

2.10

notes What do you do before you start cooking? • Tie hair back, away from face, to keep from contact with food

• Wash hands 1. Use warm water and abundant soap


3. Close faucet with a paper towel

4. Dry your hands with a different paper towel During food preparation

• Review kitchen safety

• Point out the different colors of the fruits and talk about the phytonutrients (“protectors” against some diseases) in fruits

• Explain why some ingredients may be healthier o 100% fruit juice has no added sugars

o Cooking with 100% fruit juice reduces the amount of sugars you may need to add to a recipe

o Fruit canned in its own juice does not have added sugars

o Fresh picked fruits may have more vitamins and minerals

o Organic fruits are grown without pesticides/chemicals Taste Test : As the food is being tested, open a group discussion

• Ask o Groups to share the steps they followed to make the recipe(s)

o Do you like the flavor(s)?

o Would/Did you change anything in the recipes?

2.11

notes o Were the recipes easy to follow and understand?

o Are these recipes something you would try at home?

o Why is it important to know how to prepare fruits?

o Do you think knowing how to prepare and cook fruits in different ways will help you eat more of them?

• Share

o We can obtain many benefits from eating fruits; as we have learned today

o When we eat fruits we get a variety of flavors, colors & nutrients

o Not only are fruits good for our health but also for our families’ health




Choices for evaluation process

• In a group discussion o Ask and record the groups’ answers to the questions on the “Cooking

Class Feedback Form” (please see page 4.16)

Evaluation 10 minutes

2.12

notes • Individually o Ask each participant to complete a “Participant Feedback Form”

(please see page 4.18). Be sure to collect all the feedback forms before continuing

• Thank everyone for attending and for all their contributions to the class

• Pass out Nutrition Education Reinforcement Items (NERIs), (if available or any other type of incentive to support what they have learned)

• If class is part of a series: o Pass out folders for participants to put their handouts in (paper clips

can also be used)

If you feel participants may forget to bring their folders to the next class; ask participants to put their names on the front and collect them

o Share information for next class: – Time

– Date

– Location

– Folders/handouts will be given at the end of the series

Remember to leave the area as you found it

Wrap up 5 minutes

Clean up

Cook Well, Live Better! Cooking Class Sign-in Sheet

Topic: Date:

Organization / Program: Location:

2.13

# Name # Name

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2 22

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City and County of San Francisco, Department of Public Health, Nutrition Services, and Mission Latino Families Partnership (MLFP). 2.14

Walk around the room and meet others.

Introduce yourself; see if anyone fits any of the following sentences. If they do, ask them to write their name next to the sentence,

do the same for others.

_________________________ I like cherimoyas _________________________ I have had at least one cup of fruit today _________________________ I grow my own fruit _________________________ I have tried one new fruit in the past month, ______________________ _________________________ I enjoy baking with fruit _________________________ I have tried the most different fruit ever, ________________________ _________________________ I like guavas _________________________ I like to create new fruit recipes _________________________ I would like to learn new ways of including fruit in my meals _________________________ I have never tried persimmons _________________________ I have tried one new fruit in the past week _________________________ I grow my own herbs _________________________ I like pomegranates _________________________ I prefer vegetables over fruit _________________________ I enjoy fruit as/in desserts

2.15

Participant Expectations Getting the most from Cooking Class(es)

Write or draw your answers to the following questions 1. What do I hope to get from this class (or class series)? 2. What do I hope to get from the people teaching this class (or class series)? 3. What do I hope to get from the people taking this class with me? 4. How do I feel about being here? 5. What would add to my comfort and enjoyment?

Learning Contract The Cook Well-Live Better trainer(s) expect learning to occur. Considering your expectations and those discussed, write down 2 or 3 goals you are committed to, during this class (or class series). These goals wil l not be shared with the group; they are for your own personal reflection and growth.

1.

2.

3.

Adapted from “The Art of Training” by Jo Newell, June 2005 2.16

CCOONNTTRRAACCTT OOFF EEXXPPEECCTTAATTIIOONNSS DDuurriinngg tthhee ccllaassss//sseerriieess

RReessppoonnss iibbii ll ii ttyy ffoorr yyoouurr oowwnn lleeaarrnniinngg!! People learn what they need to. You can get as much or as little as you

want from this class/series.

EEnnjjooyymmeenntt ooff ooppppoorrttuunnii ttyy!! We hope you enjoy this class/series and see it as an opportunity to learn and

get skills to share with others.

SSeennss ii tt iivvii ttyy ooff ddiivveerrss ii ttyy!! We are each unique individuals. We can all learn from each other and

appreciate that we all learn differently and have different strengths.

PPrraacctt iiccee wwhhaatt yyoouu pprreeaacchh!! We can be how we want others to be.

EEdduuccaatt iioonn llaass tt ss aa ll ii ffeett iimmee aanndd yyoouu nneeeedd ttoo oowwnn ii tt !! We can always learn new things and new ways of doing things. It can feel

hard at times, but if you take it on it can feel yours in time.

CCoommmmiittmmeenntt ttoo ppeerrssoonnaall ggrroowwtthh aanndd ddeevveellooppmmeenntt!! When we are open to new experiences, we can be in better shape to deal

with what new things may come next.

TTiimmee mmaannaaggeemmeenntt ii ss ppeerrssoonnaall mmaannaaggeemmeenntt!! Appreciate the time we have together. We can’t make up wasted time. Class time includes time for clean up and picking up and we expect all to

pitch in.

Trainer Feedback Form Community Cooking Class

2.17

Facilitator Name(s):

Class Topic: Class Date:

Organization / Program Name:

PARTICIPANT INFORMATION Number of attendees: Class audience description: Audience age range: Monolingual Spanish Speaking 5-12

Primarily English Speaking 13-20

Fluent in both Spanish and English 21-25

Adults with children 26-30

Adults without children Over 30

Other:

RECIPES PREPARED DURING CLASS COMMENTS / CHANGES

ITEMS DISTRIBUTED TO PARTICIPANTS Copies of recipes prepared in class Copies of other recipes (please specify titles)

Cook Well, Live Better Handouts (please specify titles)

Other Nutrition Education Literature provided by the Feeling Good Project

Next Page


2.18

Please ask and record the following of your class attendees: (If you prefer to have attendees fill in their own feedback, please see 2.19) 1. What new thing did you learn in today’s class? 2. What will you do differently as a result of today’s class? 3. This class would be even better if... 4. Will you try the recipes at home? Why or why not?

Please complete and send with the sign-in sheet to: SFDPH - Cook Wel l , L ive Better! 30 Van Ness Avenue, Suite 3500

San Francisco, CA 94102

Thank you!

Cook Well, Live Better! Participant Feedback Form

2.19




Please answer the following questions in the space provided. 1. What new thing did you learn in today’s class?

2. What will you do differently as a result of today’s class?

3. This class would be even better if…

4. Will you try the recipes at home? Why or why not?

Thank you!

3

SSAALLAADDSS

CCLLAASSSS

3.1

notes Salads Class Outline Total Class Time: 2 hrs




• Introduce the topic - Salads


• Getting to Know You (please see page 3.13) o This is a fun and interactive activity that allows participants to get to know

each other’s names, as well as share a little about themselves


If time does not permit for this activity, ask participants to introduce themselves: name and favorite salad (starting with you)

• Participant Expectations (please see page 3.14) (Omit repetitive information if within a class series)






3.2



• Learning Contract (please see page 3.14) (Omit repetitive information if within a class series)



• The goal is to find out what participants already know about the various topics and support/add to their knowledge

• The goal is to find out what participants already know about the various topics

and support/add to their knowledge






Group Discussion 20 minutes (Omit repetitive information if within a class series)

3.3

notes 5. To each participant: give a few sheets of creative stationary, colorful post-it notes, fruit shaped paper, or any other fun/colorful paper

6. Individually or in groups (depending on class size): ask participants to write down what they already know about the various topics; one colorful piece of paper per answer








illustrations



Kitchen Safety


3.4

notes o Wash hands 1. Use warm water and abundant soap


3. Close the faucet with a paper towel





o Using separate cutting boards will avoid cross contamination; bacteria from the juices of meats getting on other foods






o Keep knives sharp




3.5

notes o Turn pan handles in, but away from other hot items and burners

o Use thick, dry, flame-resistant potholders and oven mitts when handling any hot objects (i.e. lids, pots, pans, etc.)

o A wet potholder or oven mitt is a DANGER! The moisture may become hot and can burn

What are the benefits of eating vegetables?

• Vegetables are nature’s original “fast food”

• Easy to prepare








How do we pick fresher vegetables?

• Buy o Seasonal vegetables; usually lower in price and have better flavor!


o Frozen vegetables at the end of your shopping trip to avoid defrosting

3.6

notes • Choose o Fresh

o Firm

o Bright colors

o Canned, frozen, or dried vegetables for longer storage

o Canned vegetables low in sodium (a food is considered low in sodium if it contains 140 milligrams or less per portion)

• Avoid o Decay

o Mold

o Soft spots

o Cuts

o Bruises

o Bad smells


o Getting frozen vegetables at the beginning of your shopping trip



o Vegetable Tip Sheets (i.e. Broccoli, Carrots, etc.) (please see section 12)

3.7

notes What are the best ways to store vegetables? Handout o How to Store Vegetables (please see section 12)


– Do not wash vegetables before storing; it may cause them to spoil faster

– Store vegetables separate from fruits; the gases fruits release when ripening may cause vegetables to spoil faster

– Store vegetables away from meats to avoid dripping and contamination

What is the best way to wash vegetables?

• Wash vegetables just before using them; this will keep them from spoiling faster during storage

o Exception: Rinse and dry leaf lettuce before refrigerating to keep it crisp


• Dry vegetables by leaving them out in a colander to air dry or by using a paper towel or a cloth towel used only for drying produce

• Wash vegetables even if you are peeling them; this will avoid dirt and germs from getting into the vegetables

• Wash and dry the tops of cans with soap and water before opening; they may have dirt on them that could contaminate the vegetables

• Handouts o Vegetable Tip Sheets (i.e. Broccoli, Carrots, etc.) (please see section 12)

3.8

notes What are some good ways to maintain the quality of vegetables during preparation?

• Wash and cut vegetables right before using them


• Do not thaw frozen vegetables; unless otherwise indicated in a recipe What are some good ways to prepare raw vegetables?

• Enjoy a variety of colorful vegetables for how they look, taste and feel

• Prepare several different colors of vegetables every day

• Use prepackaged cut vegetables when you do not have time to chop

• Enjoy raw vegetables as appetizers, salads, or snacks

• Handout o Cooking Vegetables (please see section 13)

How to read a recipe? • Hand out the recipes that will be prepared in the class

o The recipes have been created to introduce new and/or different ways of preparing healthy meals using fruits and vegetables

o Each recipes has at least ½ cup of fruits/vegetables per recipe serving and some recipes contain salt, oil or butter in small quantities

o Sometimes there is hesitation when trying new things, but how will we know if we like a recipes until we try it?


3.9


o Preparation time

o Cooking time


o Utensils needed

o Preparation/Directions – Review each recipe’s directions




o Preparations Terms (please see section 13)






3.10






During food preparation • Review kitchen safety

• Point out the different colors of the vegetables and talk about the phytonutrients (“protectors” against diseases) in vegetables

• Explain why some ingredients may be healthier o Using olive/peanut oil for their benefits in protecting against heart disease,

controlling LDL (“bad”) cholesterol

o Choosing low/reduced sodium canned vegetables is a great way to control sodium in foods you prepare

o Fresh picked vegetables may have more vitamins and minerals

o Organic vegetables are grown without pesticides/chemicals Taste Test: As the food is being tested, open a group discussion




o Were the recipes easy to follow and understand?

3.11

notes o Are these recipes something you would try at home?

o Why is it important to know how to prepare vegetables?

o Do you think knowing how to prepare and cook vegetables in different ways will help you eat more of them?

• Share

o We obtain many benefits from eating vegetables; as we have learned today

o When we eat vegetables we get a variety of flavors, colors & nutrients

o Not only are vegetables good for our health but also for our families’ health







• Individually o Ask each participant to complete a “Participant Feedback Form” (please

see page 4.18). Be sure to collect all the feedback forms before continuing


3.12

notes • Thank everyone for attending and for all their contributions to the class


• If class is part of a series: o Pass out folders for participants to put their handouts in (paper clips can

also be used) If you feel participants may forget to bring their folders to the next class; ask participants to put their names on the front and collect them


– Date

– Location



Wrap up 5 minutes

Clean up


Topic: Date:


3.13

# Name # Name

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20 40





_________________________ I like raw snow peas _________________________ I have had at least one cup of vegetables today _________________________ I grow my own vegetables _________________________ I have tried one new vegetable in the past month __________________ _________________________ I enjoy including different vegetables in my salads _________________________ I have tried the most different vegetable, ______________________ _________________________ I like jícama _________________________ I like to create new salad recipes _________________________ I would like to learn new ways of including vegetables into salads _________________________ I have never tried okra _________________________ I have tried one new vegetable in the past week _________________________ I grow my own herbs _________________________ I like turnips _________________________ I like to try new vegetables _________________________ I enjoy raw vegetables as appetizers

3.15




1.

2.

3.















pitch in.


3.17









Other:





Next Page


3.18




Thank you!

Participant Feedback Form Community Cooking Class

3.19








Thank you!

4

CCOOOOKKEEDD VVEEGGEETTAABBLLEESS

CCLLAASSSS

4.1

notes Cooked Vegetables Class Outline Total Class Time: 2 hrs




• Introduce the topic - Cooked Vegetables





If time does not permit for this activity, ask participants to introduce themselves: name and favorite cooked vegetable (starting with you)






Welcome & Introduction 15 minutes

4.2















4.3

notes 6. Individually or in groups (depending on class size): ask participants to write down what they already know about the various topics; one colorful piece of paper per answer








illustrations



Kitchen Safety




4.4

notes 3. Close the faucet with a paper towel





o Using separate cutting boards will avoid cross contamination; bacteria from the juices of raw meats getting on other foods






o Keep knives sharp





4.5

notes o Use thick, dry, flame-resistant potholders and oven mitts when handling any hot cooking/baking objects (i.e. lids, pots, pans, etc)




• Easy to prepare



– High in vitamins, minerals, and fiber






• Buy o Seasonal vegetables; usually lower in price and have more flavor!



4.6

notes • Choose o Fresh

o Firm

o Bright colors



• Avoid o Decay

o Mold

o Soft spots

o Cuts

o Bruises

o Bad smells






4.7

notes What are the best ways to store vegetables? Handout

o How to Store Vegetables (please see section 12) – Tips 1-5 in the handout


– Store vegetables away from fruits; the gases fruits release when ripening may cause vegetables to spoil faster



• Wash vegetables just before using them; this will keep them from spoiling faster during storage

o Exception: Rinse and dry leaf lettuce before refrigerating to keep it crisp





• Handout o Vegetable Tip Sheets (i.e. Broccoli, Carrots, etc.) (please see section 12)

4.8

notes What are some good ways to maintain the quality of vegetables during preparation?



• Do not thaw frozen vegetables; unless otherwise indicated in a recipe What are some good ways to prepare cooked vegetables?




• Enjoy vegetables grilled, steamed, or stir fried as appetizers, in salads, as snacks, or in soups

• Handout – Cooking Vegetables (please see section 13)

How to read a recipe?

• Hand out the recipes that will be prepared in the class o The recipes have been created to introduce new and/or different ways of

preparing healthy meals using fruits and vegetables




4.9


o Preparation time

o Cooking time


o Utensils needed


– Answer questions participants may have about preparing the recipe(s)










4.10








• Explain why some ingredients may be healthier o Using olive/peanut oil for their benefits in protecting against heart disease,





• Ask: o Groups to share the steps they followed to make the recipe(s)



o Were the recipes easy to follow and understand?

4.11

notes o Are these recipes something you would try at home?



• Share: o We obtain many benefits from eating vegetables; as we have learned today












4.12

notes • Thank everyone for attending and for all their contributions to the class

• Pass out Nutrition Education Reinforcement Items (NERIs) (or any other type of incentive to support what participants have learned)




– Date

– Location



Clean up

Wrap Up 5 minutes


Topic: Date:


4.13

# Name # Name

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6 26

7 27

8 28

9 29

10 30

11 31

12 32

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14 34

15 35

16 36

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18 38

19 39

20 40





_________________________ I like nopales (cactus) _________________________ I have had at least one cup of cooked vegetables today _________________________ I grow my own vegetables _________________________ I have tried one new vegetable in the past month _________________________ I enjoy roasting vegetables _________________________ I have tried the most different cooked vegetable ever, _______________ _________________________ I like cooked lima beans _________________________ I like to create vegetable recipes _________________________ I would like to learn new ways of including vegetables into meals _________________________ I have never tried eggplant _________________________ I have tried one new vegetable in the past week _________________________ I grow my own herbs _________________________ I like brussels sprouts _________________________ I like to try new vegetables _________________________ I enjoy eating cooked yuca

4.15




1.

2.

3.















pitch in.


4.17









Other:





Next Page


4.18




Thank you!


4.19








Thank you!

5

SSOOUUPPSS

CCLLAASSSS

5.1

NOTES: Soups Class Outline Total Class Time: 2 hrs




• Introduce the topic - Soups





If time does not permit for this activity, ask participants to introduce themselves: name and favorite soup (starting with you)






Welcome & Introduction 15 minutes

5.2

NOTES: o Ask participants to share their expectations of you and the class/series














5.3

NOTES: 6. Individually or in groups (depending on class size): ask participants to write down what they already know about the various topics; one colorful piece of paper per answer








illustrations



Kitchen Safety



2. Rub your hands and up to your elbows, for 20 seconds

5.4

NOTES: 3. Close faucet with a paper towel





o Using separate cutting boards will avoid cross contamination; bacteria from the juices of meats getting on other foods






o Keep knives sharp





5.5

NOTES: o Use thick, dry, flame-resistant potholders and oven mitts when handling

any hot cooking/baking objects (i.e. lids, pots, pans, etc.)




• Easy to prepare



– High in vitamins, minerals, and fiber






• Buy o Seasonal vegetables; usually lower in price and have better flavor!



5.6

NOTES: • Choose o Fresh

o Firm

o Bright colors



• Avoid o Decay

o Mold

o Soft spots

o Cuts

o Bruises

o Bad smells






5.7

NOTES: What are the best ways to store vegetables? Handout

o How to Store Vegetables (please see section 12) – Tips 1-5 in the handout


– Store vegetables away from fruits; the gases fruits release when ripening may cause vegetables to spoil faster



• Wash vegetables just before you using them; this will keep them from spoiling faster during storage

o Exception: Rinse and dry leaf lettuce before refrigeration to keep it crisp

• Wash under clean running water by rubbing with your hands or a brush (This brush should only be used for fruits and vegetables)




• Handout o Vegetable Tip Sheets (i.e. Broccoli, Carrots, etc.) (please see section 12)

5.8

NOTES: What are some good ways to maintain the quality of vegetables during preparation?



• Do not thaw frozen vegetables; unless otherwise indicated in a recipe What are some good ways to prepare vegetables in soups




• Handout o Cooking Vegetables (please see section 13)

How to read a recipe?

• Hand out the recipes that will be prepared in the class o The recipes have been created to introduce new and/or different ways of

preparing healthy meals using fruits and vegetables




5.9

NOTES: • Highlight the different parts of a recipe: o Number of servings

o Preparation time

o Cooking time


o Utensils needed


– Answer questions participants may have about preparing the recipe(s)










5.10

NOTES: What do you do before you start cooking? • Tie hair back, away from face, to keep from contact with food







• Explain why some ingredients may be healthier o Using olive/peanut oil for their benefits of protecting against heart disease,








5.11

NOTES: o Were the recipes easy to follow and understand?

o Are these recipes something you would do at home?



• Share o We obtain many benefits from eating vegetables; as we have learned today







• In a group discussion o Ask and record the groups’ answers to the questions on the “Community

Cooking Class Feedback Form” (please see page 5.16)




5.12

NOTES: • Thank everyone for attending and for all their contributions to the class

• Pass out Nutrition Education Reinforcement Items (NERIs) (or any other type of incentive to support what they have learned)




– Date

– Location



Clean up

Wrap Up 5 minutes


Topic: Date:


5.13

# Name # Name

1 21

2 22

3 23

4 24

5 25

6 26

7 27

8 28

9 29

10 30

11 31

12 32

13 33

14 34

15 35

16 36

17 37

18 38

19 39

20 40





_________________________ I like cabbage in my soups _________________________ I have had at least one cup of cooked vegetables today _________________________ I grow my own vegetables _________________________ I have tried one new vegetable in the past month _________________________ I enjoy eating soups _________________________ I have tried the best soup ever, ______________________ _________________________ I like adding greens to my soups _________________________ I like to create new soup recipes _________________________ I would like to learn new ways of including vegetables in my soups _________________________ I have never tried okra _________________________ I have tried one new vegetable in the past week _________________________ I grow my own herbs _________________________ I like corn in my soups _________________________ I like to try new vegetables _________________________ I enjoy soups as part of my meals _________________________ I have tried a cold soup

5.15




1.

2.

3.















pitch in.


5.17









Other:





Next Page


5.18




Thank you!


5.19








Thank you!

6

TTOOUURR CCLLAASSSS

6.1

NOTES: Farmers’ or Produce Market Tour Outline Total Class Time: 1hr 40min

Ask people to sign in (please see page 6.7)

• Welcome participants to the market tour

• Introduce the topic – Farmers’ or Produce Market Shopping

• Introduce self

• Ask everyone to introduce themselves: name and favorite place to shop for produce (starting with you)

• Explain how the group tour is going to work: o 1 trainer/leader/instructor per 10 participants works best

o Shopping should be done at the end of the tour, to keep the group together

o Participants should stand on one side, so that other customers can shop



• The message should be tailored according to the audience’s knowledge & needs



Group Tour 30 minutes

6.2

NOTES: • Many handouts are available, please:

o Share them with participants; they are very helpful and have lots of illustrations



What are the benefits of shopping at Farmers’ Markets and local produce stores?

• Produce is often fresher

• Produce is usually lower in price

• Produce in farmers’ markets are often picked a day before selling and can be riper, have better flavor and have more vitamins than produce picked many days before

• Will help local farmers and family farms


o Farmers’ Market Locations & Schedules (please see section 15) – Discuss seasonal produce and benefits of eating locally grown food

– Review places where people can shop near their work, home or schools

How do we pick fresher fruits and vegetables? • Buy

o Seasonal fruits and vegetables, usually lower in price and have better flavor!

o Locally grown produce, usually fresher (i.e. local farmers’ markets)

o Frozen produce at the end of your shopping trip to avoid defrosting

6.3

NOTES: • Choose o Fresh

o Firm

o Bright colors

o Heavy weight for the size

o Canned, frozen, or dried produce for longer storage


o Canned fruit in their on juice or light syrup

• Avoid o Decay

o Mold

o Soft spots

o Cuts

o Bruises

o Bad smells



o Fruit and Vegetable Tip Sheets (i.e. Grapes, Carrots, etc.) (please see sections 11 and 12)

6.4

NOTES: What are the best ways to store fruits? Handout

o How to Store Fruits (please see section 11) – Tips 1-5 in the handout

– Do not wash fruit before storing; it may cause them to spoil quicker

– Store fruits separate from vegetables, the gases fruits release when ripening may cause vegetables to spoil faster

– Store fruits away from meats to avoid dripping and contamination

– To ripen fruits quicker: put them in a closed paper bag at room temperature

What are the best ways to store vegetables?

Handout o How to Store Vegetables (please see section 12)


– Do not wash vegetables before storing; it may cause them to spoil quicker

– Store vegetables separate from fruits, the gases fruits release when ripening may cause vegetables to spoil faster


As you walk around and come across various fruits and vegetables, discuss topics such as:

• Seasonal produce (“Fruits and Vegetables in Season”)

• Choosing fresher produce (Fruit and Vegetable tip sheets)

6.5

NOTES: • The advantages of checking all the selections at the farmers’ market before

buying, to get the best value

• The variety and range of colors in produce

• Choosing a variety of fruits and vegetables for better health


o Fruit and Vegetable Tip Sheets (Mangoes, Greens, etc.) (please see sections 11 and 12)

Discuss the tour - Ask, review and answer questions

• Are there any questions about the foods seen during the tour?

• Were there any fruits and vegetables that seemed interesting?

• Did anyone see any fruits or vegetables that they had not seen/known before?

• Would anyone like to share what fruits /vegetables they plan to purchase?

• Does anyone plan to purchase a fruit or vegetable they have never had before?

• Would anyone like to share how they plan to prepare/cook their items?

• Encourage participants to share preparation/cooking tips about these foods

• Depending on the size of the group and the location, allow for 20-30 minutes of

shopping

• Give participants a time and location to meet after they finish shopping

Shopping 25-30 minutes

6.6

NOTES: • Ask, review and answer questions

• Did anyone purchase any fruits or vegetables they have never had before?

• Would anyone like to share how they plan to prepare/cook some of the items they purchased?

• Would anyone like to share tips of what has and hasn’t worked for them when preparing/cooking foods talked about today?


• In a group discussion, ask and record the groups’ answers to the questions on the “Class Feedback Form” (please see page 6.9)

• Provide copies of the “Participant Feedback Form” (please see page 6.10) to everyone and ask participants to fill them out individually. Be sure to collect all the feedback forms before continuing

• Thank everyone for attending and for all their contributions to the class



Wrap up 5 minutes

Discussion 10-15 minutes

6.7

NOTES: • If class is part of a series:

o Pass out folders for participants to put their handouts in (paper clips can also be used)

If you feel participants may forget to bring their folders to the next class; ask participants to put their names on the front and collect them

o Encourage participants to bring feedback, for the next class, on the new food items they plan to try


– Date

– Location


Cook Well, Live Better! Tour Class Sign-in Sheet

Date:

Organization / Program: Tour Location:

6.8

# Name # Name

1 21

2 22

3 23

4 24

5 25

6 26

7 27

8 28

9 29

10 30

11 31

12 32

13 33

14 34

15 35

16 36

17 37

18 38

19 39

20 40


6.9


Class Topic:

Class Date:


PARTICIPANT INFORMATION

Number of attendees:

Class audience description: Audience age range:

Monolingual Spanish Speaking 5-12





Other:

ITEMS DISTRIBUTED TO PARTICIPANTS



Next Page


6.10

Please ask and record the following of your class attendees: (If you prefer to have attendees fill in their own feedback, please see page 6.11) 1. What new thing did you learn in today’s class? 2. What will you do differently as a result of today’s class? 3. This tour would be even better if...

Please complete and send with the sign-in sheet to: SFDPH - Cook Well , L ive Better! 30 Van Ness Avenue, Suite 3500


Thank you!

Participant Feedback Form Market Tour

6.11






3. This tour would be even better if…

Thank you!

7

RREECCIIPPEESS

FRUITS

Apple Enchiladas

Cinnamon Sautéed Bananas

Cold Melon Soup

Fruit Crisp

Fruit Parfait

Fruit Salad

Fruit Smoothie

Mango and Avocado Fruit Salad

Pear, Grape, and Cucumber Salad

Poached Pears

FFRRUUIITTSS

City and County of San Francisco, Department of Public Health, Nutrition Services and Mission Latino Family Partnership (MLFP). 7.1

AAppppllee EEnncchhiillaaddaass Makes 6 portions

Ingredients

6 8 inch flour tortillas Filling Sauce

6 apples 4 Tbsp butter, softened 1 Tbsp butter, softened 1/3 c brown sugar

1 tsp ground cinnamon 1/3 c water 1½ tsp brown sugar 1 tsp ground cinnamon

Preparation

Always wash all fruit and cut on a board that is not used for meats, fish or poultry

1. Peel, core and slice apples

2. Preheat oven to 350°F

3. Coat an 8x8 inch baking pan with butter or oil

4. Prepare filling: a. In a frying pan over medium heat: melt 1 tablespoon of butter b. Add sliced apples, cinnamon and sugar; cook for 5 minutes c. Set aside, will be used in step #7

5. Prepare sauce: a. In a medium saucepan over medium heat: add butter, brown sugar,

water and cinnamon; bring to a boil b. Reduce heat and simmer for 3 minutes, stirring constantly

6. Soften tortillas by heating them up for a few seconds on a warm “comal” while being careful not to burn them; a skillet or shallow pan can also be used

7. Place soft tortillas on a flat surface; one by one spread a small amount of sauce on the tortilla and fill evenly with apple filling

8. Roll up tortillas and place side by side, seam side down, in the baking pan you prepared in step #3 (toothpicks can also be used to keep tortillas from unrolling)

9. Pour remaining sauce evenly over rolled tortillas

10. Bake for 20 minutes

11. Serve warm

Nutritional Facts (per serving)* Calories 340 Cholesterol 25mg Total Carbohydrate 53g Fruits 1c Total Fat 13g Sodium 310mg Dietary Fiber 4g Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed.

Try using McIntosh, Granny Smith or any other firm and tart apples

Try this recipe with pears


CCiinnnnaammoonn SSaauuttééeedd BBaannaannaass

Makes 3 portions Ingredients

3 bananas, firm but ripe 1 Tbsp unsalted butter 2 Tbsp brown sugar ½ tsp cinnamon, adjust to taste

1½ tsp fresh lemon juice Preparation


1. Peel bananas and cut in quarters, first by cutting in half widthwise then lengthwise

2. In a skillet, over low heat: add butter, brown sugar and cinnamon; stir until bubbly

3. Add banana quarters, cut side down; sauté 1-2 minutes or until golden brown

4. Turn over and sauté the other side, until golden brown

5. Sprinkle with the lemon juice

6. Serve warm, drizzle pan juice over bananas

Nutritional Facts (per serving)* Calories 170 Cholesterol 10mg Total Carbohydrate 35g Fruits 1c Total Fat 4g Sodium 0mg Dietary Fiber 4g Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed.

For extra flavor: add 1-2 teaspoons of rum flavoring or vanilla extract, add in step #2


CCoolldd MMeelloonn SSoouupp

Makes 8 portions

Ingredients 1½ c cantaloupe, cut in ½ cubes 1½ c honeydew, cut in ½ cubes 1½ c cantaloupe, coarsely chopped 1½ c honeydew, coarsely chopped

2 c fresh orange juice 3 Tbsp honey

2 c sparkling water 2 Tbsp fresh lime juice

1 c low-fat vanilla yogurt fresh mint leaves

Preparation

Always wash all fruits and cut on a board that is not used for meats, fish or poultry

1. In a large bowl: add the cubed cantaloupe and honeydew

2. In a blender: add coarsely chopped cantaloupe, 1 cup of orange juice, lime juice, honey and blend (only takes a few seconds)

3. Pour the blended mixture over the coarsely chopped melons in the large bowl

4. In the same blender: add coarsely chopped honeydew and remaining 1 cup of orange juice and blend

The melon is blended in two batches so that the blender doesn’t overflow

5. Pour the blended mixture into the large bowl

6. Stir in sparkling water, cover and refrigerate until ready to serve

7. To serve, pour into chilled bowls and garnish with a spoonful of yogurt and a few mint leaves

Nutritional Facts (per serving)* Calories 120 Cholesterol 0mg Total Carbohydrate 28g Vitamin A 45% Fruits 1c Total Fat 0.5g Sodium 45mg Dietary Fiber 1g Vitamin C 110% Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed.

Melons should be ripe

For a creamy soup: add yogurt in the blender, during step 4

For a refreshing drink, blend all of the melon in the blender


FFrruuiitt CCrriisspp Makes 8 portions

Ingredients Fruit Filing

6 c fruit (fresh or canned in its own juice) - apples, peaches, or pears; use alone or mix with berries

1 tsp unsalted butter You can always substitute these ingredients with seasonal fruits of your choice

Crumb Topping 1 c whole wheat flour 1 Tbsp ground cinnamon

½ c brown sugar 1 Tbsp fresh lemon peel, finely grated 1/3 c unsalted butter

Preparation


1. Prepare crumb topping a. In a bowl: mix all ingredients until crumbly b. Set aside, will be used in step #6

2. Slice fruit into ½ inch wedges

3. Preheat oven to 375°F

4. Butter a 9”x12” baking pan

5. Place fruit evenly in pan

6. Cover fruit evenly with the crumb topping

7. Bake for 35 minutes

8. Serve warm

Nutritional Facts (per serving)* Calories 200 Cholesterol 20mg Total Carbohydrate 31g Fruits ¾ c Total Fat 8g Sodium 5mg Dietary Fiber 4g Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed

When using fruits like apples and pears for baking, it’s important to peel them

Try it with a dry rolled oats topping Ingredients

½ c dry rolled oats 2/3 c brown sugar ½ c whole wheat flour 4 Tbsp butter 1 tsp ground cinnamon ¼ tsp nutmeg 1 orange (juice only)

Preparation In a bowl: mix all ingredients until a coarse meal forms


FFrruuiitt PPaarrffaaiitt Makes 4 portions

Ingredients

2 c nonfat plain yogurt 2¼ c fresh or frozen berries

(like blackberries, raspberries, blueberries, strawberries; choose one or mix them) 1 c low-fat granola

Preparation


1. In four tall glasses: layer ¼ cup of yogurt into the bottom of the glasses

2. Add a layer of berries

3. Follow with another layer of yogurt

4. Keep layering until all berries and yogurt is used

5. Finish with a ¼ cup of granola

6. Serve

Nutritional Facts (per serving)* Calories 200 Cholesterol 5mg Total Carbohydrate 40g Vitamin A 20% Calcium 20% Total Fat 2g Sodium 95mg Dietary Fiber 4g Vitamin C 45% Fruits ½ c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed.

If the plain yogurt it too tart for you; try blending it with a few sweet berries in the blender, then follow the recipe

For an extra bit of flavor, finish the parfait with a bit of honey or a few nuts


FFrruuiitt SSaallaadd Makes 6 portions

Ingredients Salad Dressing

1 c bananas 1 Tbsp brown sugar 1½ c melon 3 Tbsp fresh mint/spearmint 1½ c oranges 1 orange (juice only) 1½ c seedless grapes 1 lemon (juice only) 1½ c pineapple

1 lime (juice only) You can always substitute these ingredients with seasonal fruits of your choice

Preparation


1. Prepare dressing: a. In a small container, dissolve brown sugar in the orange and lemon juice b. Mince the mint, add to container and mix well c. Set aside, it will be used in step #5

2. Cube bananas, put in a large bowl, pour lime juice over and toss (the lime juice will help keep the bananas from turning brown)

3. Peel and cube melon, oranges and pineapple, add to large bowl

4. Grapes can be halved or left whole, add to large bowl

5. Pour dressing over fruit and mix well until all the fruit is covered

6. Serve Nutritional Facts (per serving)* Calories 140 Cholesterol 0mg Total Carbohydrate 36g Vitamin A 35% Fruits 1¼ c Total Fat 0g Sodium 10mg Dietary Fiber 3g Vitamin C 110% Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed

If the salad is too acidic try adding more banana

If you plan to double the recipe, double everything except for the lemon and orange juices in the salad and dressing

If you prefer not to have the chopped mint in the salad: – Use a fork or a mortar & pestle to press the juices and flavors

from the mint – Strain the dressing before adding it to the salad in step #5

You can add sliced almonds, raisins, walnuts, or shredded coconut

Try making fruit-kabobs by using bamboo skewers and cutting fruit into bigger pieces


FFrruuiitt SSmmooootthhiiee Makes 2 portions

Ingredients

1 banana ¼ c low-fat plain yogurt ¾ c low-fat milk (1%) 1 c fruit (i.e. berries, peaches, pineapple, papaya, kiwi)

2 Tbsp honey, adjust to taste You can substitute these ingredients with seasonal fruits of your choice

Preparation


1. In a blender: add your choice of fruit, banana, yogurt, milk and honey

2. Blend until smooth, if too thick add ice (to your liking) or more milk

3. Serve

Nutritional Facts (per serving)* Calories 230 Cholesterol 5mg Total Carbohydrate 52g Vitamin C 50% Fruits 1c Total Fat 1.5g Sodium 65mg Dietary Fiber 4g Calcium 20% Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed.

Try it with: ~ different types of milk: cow (nonfat, 1% or 2%),

soy, rice, almond, etc. ~ vanilla extract ~ ground flaxseed (linseed) ~ ground cinnamon ~ fruit juice instead of milk or yogurt ~ dried fruits or nuts (like: sliced almonds, raisins,

walnuts, shredded coconut, etc.) ~ without the yogurt ~ ice

If you decide to use kiwi Add half of a kiwi first and try it before adding any more The kiwi can make your smoothie too tart


MMaannggoo aanndd AAvvooccaaddoo FFrruuiitt SSaallaadd Makes 6 portions

Ingredients

1 c mango, ripe but firm 1 avocado

2 c pineapple 1 c tangerines

½ c plain low-fat yogurt 2 Tbsp honey 1 Tbsp powdered or granulated sugar 2 Tbsp fresh lime juice ½ tsp fresh lime zest

Preparations


1. Peel and chop all fruit into ½ inch chunks

2. In a small container: mix yogurt, honey, sugar, lime juice, and lime zest

3. In a large bowl: combine the fruit and yogurt mix

4. Serve

Nutritional Facts (per serving)* Calories 180 Cholesterol 0 mg Total Carbohydrates 34g Vitamin C 45% Total Fat 5g Sodium 20mg Dietary Fiber 4g Fruits 9/10 c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed.

Zest is the brightly colored, outermost skin layer of citrus fruit. It can be removed with a zester, paring knife, vegetable peeler or a grater.

If you can’t find fresh pineapple or tangerines, use defrosted or canned fruit (make sure to get canned fruit in its own juice).

If you would like, add or substitute the avocado with papaya.


PPeeaarr,, GGrraappee aanndd CCuuccuummbbeerr SSaallaadd Makes 6 portions

Ingredients

2 tsp olive oil 2 Tbsp fresh lime juice, adjust to taste

1/8 tsp salt, adjust to taste 1¼ c cucumber 1½ c seedless red grapes

2 pears, firm but ripe You can substitute these ingredients with seasonal fruits of your choice

Preparation


1. Prepare dressing a) In a small container: mix oil, lime juice, and salt b) Set aside, will be used in step #5

2. Peel and dice cucumber

3. Halve grapes

4. Peel, core and cut pears into small cubes

5. In a large bowl: combine grapes, cucumber, pears, and liquid mixture

6. Serve

Nutritional Facts (per serving)* Calories 80 Cholesterol 0mg Total Carbohydrate 17g Fruits 4/5 c Total Fat 1.5g Sodium 50mg Dietary Fiber 2g Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed.

Try it with: ~ ground chile ~ jícama ~ grated cucumber ~ grated jícama ~ raisins ~ if you are unable to get red grapes;

use green grapes and omit the salt


PPooaacchheedd PPeeaarrss Makes 8 portions

Ingredients

1 Tbsp brown sugar, adjust to taste 2 c 100% apple juice

8 pears, peeled, cored and into ½“ wedges 2 Tbsp vanilla extract 1 Tbsp ground cinnamon

1½ c dried plums (prunes), pitted and unsweetened Preparation


1. In a pot, over low heat: dissolve brown sugar in the apple juice

2. Add pears and with a spoon pour juice over pears

3. Drizzle the pears with vanilla extract and sprinkle with cinnamon

4. Add prunes

5. Raise heat until it starts to boil, then lower heat to a simmer and cover

6. Spoon liquid over fruit as it cooks, this will keep it from drying

7. When fruit becomes soft, uncover and continue to simmer until liquid reduces by half

8. Let cool and serve warm Nutritional Facts (per serving)* Calories 200 Cholesterol 0mg Total Carbohydrate 51g Fruits 19/10 c Total Fat 0g Sodium 0mg Dietary Fiber 7g Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed.

Try it with: ~ Apples ~ Dried fruits (raisins, cranberries, cherries, or others) ~ Nuts (sliced almonds, hazelnuts, pecans, walnuts,

macadamias, or others) ~ Other types of juices or ciders

Poached fruits can also be served with ice cream, frozen yogurt, cottage cheese or oatmeal

8

RREECCIIPPEESS

SALADS

SSAALLAADDSS Apple Slaw

Avocado Salsa

Broccoli Salad

Caesar Chicken Pasta Salad

Carrot Salad

Carrot, Jícama and Orange Salad

Corn Salad

Mango Salad

Romaine, Mango and Jícama Salad

Spicy Asian Cole Slaw

Spinach and Cilantro Salad


Apple Slaw Makes 4 portions

Ingredients

2 apples 1 lemon

2 c green cabbage 1 celery stalk

½ c red bell pepper 1½ Tbsp sugar

¼ c low-fat mayonnaise Preparation

Always wash all fruits & vegetables and cut on a board that is not used for meats, fish or poultry

1. Peel and core apples

2. Dice apples and place in a large bowl

3. Squeeze lemon juice over apples to help keep them from darkening

4. Thinly slice cabbage to form thin strips

5. Dice celery and bell pepper

6. Add cabbage, celery and bell pepper to apples

7. In a small container: mix mayonnaise and sugar

8. Add mayonnaise mix to salad and mix well

9. Serve Nutritional Facts (per serving)* Calories 120 Cholesterol 5mg Total Carbohydrate 19g Vitamin C 100% Fruits ½ c Total Fat 5g Sodium 135mg Dietary Fiber 2g Vegetables ½ c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed.

Instead of using low-fat mayonnaise try using 2 parts real mayonnaise and 1 part low-fat or nonfat plain yogurt


Avocado Salsa Makes 6 portions

Ingredients

12 avocados, peel and core, save pits 4 green husk tomatoes (“tomatillos”), peel and wash 2 serrano or jalapeño peppers, seeded

(for a higher heat level: add more peppers or leave in the seeds) ½ c fresh cilantro, cut and discard bottom 2 inches of stems

1 garlic clove 1/3 c onion 1 c water

1 lemon or lime (juice only), adjust to taste ¾ tsp salt, adjust to taste

Preparation Always wash all fruits & vegetables and cut on a board that is not used for meats, fish or poultry

1. In a blender: add all the ingredients

2. Mix well, until desired consistency I reached

3. Pour into a serving dish and add pits (will help keep it from turning color)

4. Serve as is or chill before serving Nutritional Facts (per serving)* Calories 120 Cholesterol 0mg Total Carbohydrate 9g Vitamin C 25% Fruits 13/10 c Total Fat 10g Sodium 300mg Dietary Fiber 5g Vegetables 1/10 c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed.

Can be served with baked corn chips, grilled meats, or seafood

Try this avocado salsa over your favorite green salad!


Broccoli Salad Makes 6 portions

Ingredients Salad

4 c broccoli, washed, trimmed, and cut into bite-size pieces ¼ c red onion, diced ½ c raisins ¾ c radishes, thinly sliced

Dressing 1/3 c mayonnaise

2½ Tbsp low-fat plain yogurt 2 Tbsp sugar 1 Tbsp red wine vinegar or apple cider vinegar

Preparation


1. In a medium bowl: combine broccoli, onions, raisins and radishes

2. In a small bowl: blend mayonnaise, yogurt, sugar and vinegar

3. Pour dressing over broccoli and mix well

4. Refrigerate for at least 2 hours before serving (This will help marinate the ingredients but is not essential)

Nutritional Facts (per serving)* Calories 160 Cholesterol 10mg Total Carbohydrate 19g Vitamin C 80% Fruits 1/6 c Total Fat 10g Sodium 95mg Dietary Fiber 2g Vegetables 5/6 c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed

Cooked broccoli can also be used (cook broccoli in ¼ cup of water for 2 minutes)

Instead of using low fat mayonnaise, try using 2 parts regular mayonnaise and 1 part low-fat plain yogurt; as shown in the dressing above

For an extra crunchy taste: add your choice of nuts or seeds: pine nuts, sunflower seeds, sliced almonds, walnuts, etc.


Caesar Chicken Pasta Salad Makes 6 portions

Ingredients

3 c grilled or roasted chicken breast, skinned and shredded

6 oz dry Penne pasta 6 c romaine lettuce, cut into 1 inch wide strips

1½ c cherry tomatoes, halved ½ c fresh basil, finely chopped ½ c green onions, chopped ¼ c fresh parsley, chopped

4 oz feta cheese, crumbled 2 garlic cloves, minced

1/3 c Caesar dressing


1. Cook pasta by following package directions, drain and lightly rinse with cold water

2. While pasta cooks, chop the other ingredients

3. In a large bowl: combine all ingredients and toss until all ingredients are coated with dressing

4. Serve Nutritional Facts (per serving)* Calories 360 Cholesterol 75mg Total Carbohydrate 27g Vitamin A 80% Vegetables 9/10 c Total Fat 15g Sodium 410mg Dietary Fiber 3g Vitamin C 40% Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs *This information may change if ingredients or amounts are changed

To reduce sodium, use plain cooked chicken in place of the commercial roasted varieties which can be high in sodium

Experiment with the salad: ~ Substitute the basil/parsley with cilantro ~ Substitute the feta cheese for one of your choice ~ Try a different type of pasta: Fusilli, Rigatoni, Rotelle, Rotini ~ Try it with your favorite dressing ~ Try it with sliced olives

Finely chopping all the herbs may make this salad more kid friendly


Carrot Salad Makes 6 portions

Ingredients

3 c shredded carrots, (about 3 carrots) 1 8 ounce can of crushed pineapple (in its own juice), drained

½ c raisins 2 Tbsp low-fat mayonnaise

Preparation


1. In a medium bowl: add shredded carrots, raisins, and mayonnaise

2. Drain and add the pineapple to the bowl

3. Mix well

4. For best results, cover the salad and let sit to marinate in the refrigerator for 30 minutes

5. Serve cold or at room temperature

Nutritional Facts (per serving)* Calories 90 Cholesterol 0mg Total Carbohydrate 21g Vitamin A 130% Fruits 1/3 c Total Fat 1g Sodium 85mg Dietary Fiber 2g Vegetables ½ c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs *This information may change if ingredients or amounts are changed.

If you don’t have time to shred the carrots, prepackaged shredded carrots is a great option

For a crunchier salad: add ¼ cup of your favorite dried nuts (i.e. almonds, walnuts, pecans)

Instead of using low fat mayonnaise, try using 2 parts regular mayonnaise and 1 part low-fat or nonfat plain yogurt


Carrot, Jícama & Orange Salad Makes 6 portions

Ingredients

1½ c carrots, peeled and grated 2 c jícama, peeled and grated

2 oranges (no seeds), peeled and chopped 2 Tbsp fresh parsley, chopped 2 Tbsp fresh lime juice 2 Tbsp low-fat mayonnaise

1/8 tsp salt, adjust to taste 1/8 tsp ground “chile de árbol” (chile powder), optional


1. In a large bowl: mix carrots, jícama, oranges and parsley

2. In a small container: mix lime juice, mayonnaise, salt and ground chile pepper

3. Stir lime mixture into the other ingredients and mix well

4. Adjust salt and chile

5. Serve Nutritional Facts (per serving)* Calories 60 Cholesterol 0mg Total Carbohydrate 13g Vitamin A 70% Fruits 1/10 c Total Fat 1g Sodium 105mg Dietary Fiber 4g Vitamin C 60% Vegetables ½ c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs *This information may change if ingredients or amounts are changed.

NOTE: recipe calls for “chile powder” (one type of ground pepper) not to be confused with “chili powder” (a combination of about 5 different spices). Examples of chile powder:

~ California chile powder ~ Guajillo chile powder ~ Chipotle chile powder ~ Ancho chile powder ~ De Árbol chile powder

For a different texture; cut the carrots and jícama into ¼ inch cubes

Instead of using low-fat mayonnaise, try using 2 parts real mayonnaise and 1 part low-fat or nonfat plain yogurt


Corn Salad Makes 6 portions

Ingredients

2 c cooked corn kernels (fresh, frozen, or canned) 1½ c tomatoes, diced

1 c cucumber, peeled and diced ½ c red onion, (about ½ onion), finely chopped

1 fresh jalapeño pepper, seeded and finely chopped ½ c fresh cilantro, cut and discard bottom 2 inches of stems, chopped

2 tsp olive oil 1 Tbsp red wine vinegar ¼ tsp salt ¼ tsp ground black pepper, adjust to taste ¼ tsp sugar, optional


1. In a medium bowl: mix corn, tomatoes, cucumbers, onion, jalapeño, and cilantro

2. In a small container: mix olive oil, vinegar, salt, pepper, and sugar

3. Add liquids to corn mixture and stir to coat evenly

4. Adjust seasoning and serve Nutritional Facts (per serving)* Calories 90 Cholesterol 0g Total Carbohydrate 14g Fruits 2/5 c Total Fat 2.5g Sodium 330mg Dietary Fiber 2g Vegetables ½ c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs *This information may change if ingredients or amounts are changed.

Canned corn with no salt is a healthy way to control the amount of sodium one eats

Although any vegetable oil can be used, olive oil is a healthy & tasty choice

Try the recipe with: ~ A vinegar of your choice ~ Cooked kidney beans


Mango Salad Makes 6 portions

Ingredients

3 c mango (about 2 medium), ripe but firm, cubed 1 cucumber, peeled and cubed

¼ c red/green bell pepper, diced ¼ c red onion, diced

½ fresh jalapeño pepper, seeded and minced, adjust to taste 2 Tbsp fresh cilantro, cut and discard bottom 2 inches of stems, chopped

3½ Tbsp fresh lime juice, adjust to taste 1 Tbsp brown sugar, optional ¼ tsp salt, adjust to taste


1. In a bowl: combine mango, cucumber, bell pepper, onion, jalapeño, and cilantro

2. In a small container: dissolve brown sugar and salt in the lime juice

3. Pour lime juice mixture over ingredients in the bowl and mix to cover evenly

4. Serve Nutritional Facts (per serving)* Calories 70 Cholesterol 0mg Total Carbohydrate 18g Vitamin A 20% Fruits 7/10 c Total Fat 0g Sodium 100mg Dietary Fiber 2g Vitamin C 70% Vegetables 1/10 c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs *This information may change if ingredients or amounts are changed.

If salad is being served later, set cucumber aside and add just before serving

Serve this salad as a side to chicken, fish, shrimp or rice

You can substitute the cilantro with fresh mint


Romaine, Mango & Jícama Salad Makes 6 portions

Ingredients Salad

8 c romaine lettuce (about one head) or mixed greens ½ c red onion (½ onion), finely sliced

1 mango, ripe but firm, peeled and cut into ¾ inch cubes ½ c jícama, cut into ¼ x 2” strips

1 avocado, peeled and sliced Dressing 1½ Tbsp cider vinegar

1 garlic clove, minced ¼ c fresh cilantro, cut and discard bottom 2 inches of stems, chopped

1 tsp honey ¼ tsp salt, adjust to taste ¼ tsp ground black pepper, adjust to taste

¼ c olive oil Preparation


1. Wash, strain and cut/tear lettuce into small bite size piece

2. In a large bowl: add lettuce, onion mango and jícama

3. Prepare dressing: a. In a small container: blend cider vinegar, garlic, cilantro, honey, salt and

pepper b. Add olive oil slowly, while stirring to blend well

4. Toss salad lightly with dressing and adjust seasoning if it is necessary

5. Garnish with avocado slices

6. Serve

Nutritional Facts (per serving)* Calories 110 Cholesterol 0mg Total Carbohydrate 15g Vitamin A 90% Fruits 2/5 c Total Fat 5g Sodium 105mg Dietary Fiber 5g Vitamin C 60% Vegetables 4/5 c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed.

Try this recipe with one of your favorite dressings ¼ c your favorite vinaigrette dressing 1½

Tbsp lime juice

1 tsp honey


Spicy Asian Cole Slaw Makes 6 portions

Ingredients Salad

3 c shredded green cabbage 1/3 lb ham, cubed

6 green onions, sliced 1 c raisins

¾ c peanuts Dressing 1½ Tbsp sesame oil 3½ Tbsp rice vinegar 2½ Tbsp soy sauce

½ tsp red pepper flakes Preparation


1. In a large bowl: combine salad ingredients

2. In a small container: mix dressing ingredients until well blended

3. When ready to serve: pour dressing over salad and mix well to coat all ingredients

4. Serve Nutritional Facts (per serving)* Calories 270 Cholesterol 15mg Total Carbohydrate 28g Vitamin C 35% Fruits 1/3 c Total Fat 15g Sodium 740mg Dietary Fiber 4g Vegetables 2/5 c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed

If you don’t want it to be spicy, omit the pepper flakes

Please note: Some people may be allergic to peanuts. If you are unsure, leave them on the side for people to add on their own


Spinach and Cilantro Salad Makes 6 portions

Ingredients

16 oz bagged spinach (or 3 bunches), wash and discard stems 4 c tomatoes, (about 4 medium), chopped

½ c onion, (about ½ medium onion), slice thinly and cut into quarters 2 c fresh cilantro, cut and discard bottom 2 inches of stems, chopped

1½ Tbsp olive oil ½ lemon ½ lime

2 c cotija cheese, crumbled 1 c baked tortilla chips, lightly crushed


1. Put all vegetable ingredients in a large bowl

2. Squeeze the juice of the lemon and lime into the bowl

3. Drizzle with oil

4. Sprinkle cheese over salad

5. Toss salad until all vegetables are well coated with the dressing

6. Just before serving, top with lightly crushed tortilla chips (will keep them from becoming soggy)

Nutritional Facts (per serving)* Calories 260 Cholesterol 45mg Total Carbohydrate 19g Vitamin A 170% Calcium 35% Fruits 7/10 c Total Fat 16g Sodium 730mg Dietary Fiber 4g Vitamin C 70% Vegetables 12/5 c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed

The cotija cheese can be substituted with Feta or one of your choice

9

RREECCIIPPEESS

COOKED

VEGETABLES

CCOOOOKKEEDD VVEEGGEETTAABBLLEESS

Broccoli with Garlic

Carrot Bread

Carrots and Chayote with Lemon

Citrus Vegetables

Garlic and Basil Green Beans

Oven Fries

Picadillo

Quesadillas with Vegetables

Roasted Eggplant

Sautéed Cabbage

Sautéed Spinach with Garlic


Broccoli with Garlic Makes 4 portions

Ingredients

2 c broccoli, cut into florets and slice stems 2 tsp olive oil

2 garlic cloves, minced 3 Tbsp water

Preparation


1. In a pot, over low-medium heat: add water and broccoli, steam for 3-6 minutes (the less time you steam it, the crunchier it will be)

2. Remove the pot from the heat and drain any remaining water

3. In a small skillet, over medium heat: sauté garlic in olive oil until golden brown

4. Pour garlic and oil over broccoli

5. Serve warm

Nutritional Facts (per serving)* Calories 35 Cholesterol 0mg Total Carbohydrate 2g Vitamin A 20% Vegetables ½ c Total Fat 2.5g Sodium 10mg Dietary Fiber 1g Vitamin C 60% Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed

Steam broccoli

~ Place fresh cut broccoli in a steamer above 1-inch of water ~ Cover and cook for about 3-6 minutes

(Frozen broccoli will take more like 7-10 minutes)

Microwave broccoli ~ Place fresh cut broccoli in a microwave container with 2 Tbsp of water ~ Cover with a microwave safe lid or microwave plastic wrap ~ Cook for 2-4 minutes on high

(Time may vary depending the power of a microwave and the amount of broccoli being cooked)

Try serving broccoli with ~ 1 Tbsp parmesan cheese ~ 1 tsp melted butter and 3 Tbsp seasoned bread crumbs ~ 1 tsp melted butter and ½ tsp fresh lemon juice ~ 1 tsp melted butter and 2 tsp sliced almonds ~ 1 tsp vinaigrette dressing ~ ½ tsp red chili pepper flakes


Carrot Bread Makes 10 portions

Ingredients

½ c unsalted butter, softened ½ c brown sugar, lightly packed ½ c applesauce, unsweetened

2 eggs 1 20 ounce can of crushed pineapple, in its own juice

4 c carrots, peeled and shredded 1 c raisins

2 tsp vanilla extract 3 c unbleached flour

2 tsp baking soda 1 tsp ground cinnamon

½ tsp salt Preparation


1. Preheat oven to 350˚F

2. In a large bowl: beat butter and sugar until light and fluffy

3. Beat in applesauce and eggs

4. Beat in pineapples, carrots, raisins, and vanilla

5. In a medium bowl: use a fork or whisk to stir flour, baking soda, cinnamon and salt (this will help the dry ingredients from lumping in step #6)

6. Gradually add dry ingredients into the wet ingredients; beat all ingredients until well blended

7. Grease and flour a 9”x13” pan

8. Pour mixture into pan

9. Bake for 50 minutes or until a tooth pick inserted in the center comes out clean

10. Serve warm or cool completely Nutritional Facts (per serving)* Calories 360 Cholesterol 75mg Total Carbohydrate 64g Vitamin A 110% Fruits ½ c Total Fat 11g Sodium 430mg Dietary Fiber 7g Vitamin C 20% Vegetables 2/5 c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs; *This information may change if ingredients or amounts are changed

To grease and flour a pan means to evenly spread a thin layer of grease (butter or oil), followed by a thin layer of flour; this helps batter from adhering to the pan


Carrot and Chayote with Lemon Makes 4 portions

Ingredients

½ lb carrots 2 Tbsp green onion, thinly sliced 1 chayote 2 tsp fresh lemon juice

¼ c water ½ tsp salt, adjust to taste 1½ tsp olive oil 1/8 tsp crushed red pepper flakes, optional

1 garlic clove Preparation


1. Peel and cut carrots and chayote into 2-inch long strips

2. In a large skillet, over high heat: add carrots, chayote and water

3. Once it comes to a boil, cover and reduce heat to a simmer; continue to cook for about 8 minutes, until vegetables are almost tender

4. Uncover, raise heat to a medium-high and let water evaporate

5. Add oil and garlic

6. Let cook for 5 minutes, while stirring frequently, or until vegetables are lightly browned

7. Stir in green onion, lemon juice, salt and pepper flakes

8. Continue to cook for 3 minutes, until vegetables are tender

9. Serve warm Nutritional Facts (per serving)* Calories 50 Cholesterol 0mg Total Carbohydrate 8g Vitamin A 190% Total Fat 2g Sodium 330mg Dietary Fiber 3g Vegetables 1c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed


Citrus Vegetables Makes 4 portions

Ingredients 3 Tbsp water

2 c zucchini, cubed 2 c cooked corn kernels (fresh, frozen or canned)

¼ tsp salt 1 Tbsp fresh lime juice ½ tsp olive oil ¼ tsp fresh oregano

Preparation


1. In a pot, over medium heat: add water and vegetables, let cook for a few minutes until vegetables are tender but crisp

2. Remove from heat and set aside

3. In a small container: mix lime juice, olive oil, oregano and salt

4. Pour over steamed vegetables to coat evenly

5. Serve warm

Nutritional Facts (per serving)* Calories 100 Cholesterol 0mg Total Carbohydrate 23g Vitamin A 25% Vegetables 1 c Total Fat 1.5g Sodium 150mg Dietary Fiber 4g Vitamin C 20% Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs; *This information may change if ingredients or amounts are changed

Using canned corn kernels with no added salt is a great way to control the salt you consume

Try other corn combinations corn, zucchini and tomatoes corn, cauliflower and broccoli corn and broccoli corn and green beans corn, broccoli, and carrots corn and peas corn and cauliflower

Try this recipe with your favorite herbs

Using citrus (like lemon, lime, orange, and grapefruit) is a fantastic way to add flavor to your vegetables without adding fat. Limes, in particular, have a perfume that brightens anything you pair them with, especially vegetables like zucchini and corn


Garlic and Basil Green Beans Makes 4 portions

Ingredients

1 lb fresh green beans ¼ tsp salt, adjust to taste 2 garlic cloves, minced ¼ tsp ground black pepper, adjust to taste

1 Tbsp olive oil 1 lemon (juice only) ½ c chicken stock 1/8 tsp hot sauce (optional)

2 Tbsp chicken stock ¼ c fresh basil, chopped 1 tsp cornstarch

Preparation


1. Rinse and pat dry the green beans with a paper towel (If necessary, cut the ends of the green beans)

2. In a frying pan: heat oil and sauté garlic until golden brown

3. Add green beans and cook until they get bright green in color, about 5 minutes (Remember to stir often to keep green beans from burning)

4. Add ½ cup of chicken stock, bring to a simmer and cover

5. In a small container: dissolve cornstarch in the remaining 2 tablespoons of chicken stock

6. While stirring, add cornstarch mixture to the green beans; keep stirring until stock thickens

7. Sprinkle the lemon juice over the green bean and season with salt, black pepper, and hot sauce

8. Cover and let simmer until cooked

9. Turn heat off, add chopped basil, cover, and let sit 1 more minute

10. Serve and drizzle with sauce left in pan Nutritional Facts (per serving)* Calories 80 Cholesterol 0mg Total Carbohydrate 9g Vitamin C 25% Total Fat 3.5g Sodium 250mg Dietary Fiber 4g Vegetables 11/5 c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs; *This information may change if ingredients or amounts are changed

Chicken stock can be substituted with either vegetable stock or water; seasonings will need to be adjusted


Oven Fries Makes 4 portions

Ingredients

1½ lbs potatoes (about 4 medium) 2 tsp olive oil

2 Tbsp

fresh herbs, adjust to taste (ex. rosemary, parsley, oregano, etc.)

¼ tsp salt, adjust to taste ¼ tsp ground black pepper, adjust to taste

Preparation



2. Wash and scrub potatoes

3. Remove any dark spots and cut into: ~ 1 inch cubes ~ ½ inch strips, cut lengthwise (fries) ~ ¼ inch rounds, cut across

4. In a large bowl: toss cut potatoes, olive oil and your choice of herbs

5. Spread on a cookie sheet, in a single layer

6. Sprinkle salt and pepper over potatoes

7. Bake 15-25 minutes, depending on size, until golden brown

8. Remove from oven and let cool for a few minutes

9. Serve warm

Nutritional Facts (per serving)* Calories 160 Cholesterol 0mg Total Carbohydrate 31g Vegetables 11/10 c Total Fat 2.5g Sodium 150mg Dietary Fiber 3g Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs; *This information may change if ingredients or amounts are changed

The 2 tablespoons of fresh herbs can be substituted with 2 teaspoons of dried herbs


Picadillo Makes 8 portions

Ingredients

1 Tbsp olive oil ¾ tsp salt, adjust to taste 1 lb skinless chicken breast, chopped or

shredded ¼ tsp ground black pepper, adjust

to taste 1 onion, chopped ½ tsp ground cumin 2 carrots, peeled & chopped 10½ oz low sodium tomato sauce 3 zucchinis, chopped 1 tsp corn starch 3 potatoes, peeled & chopped water


1. In a large pot, over medium-high heat, add oil and chicken; cook until golden brown

2. Add onion, carrots, zucchini, potatoes, salt, pepper and cumin; continue to cook for about 5 minutes

3. Add tomato sauce and enough water to cover the vegetables; cover and bring to a boil

4. Uncover and lower heat to a simmer

5. Continue to cook until all vegetables are tender

6. In a cup or small container: dissolve corn starch in 1 tablespoon of cold water 7. Once vegetables are tender, raise heat to a medium-high

8. While stirring the vegetables, add corn starch mixture and continue to stir until completely dissolved

9. Let boil until stock thickens

10. Remove from heat and serve

Nutritional Facts (per serving)* Calories 200 Cholesterol 50mg Total Carbohydrate 20g Vitamin A 60% Vegetables 1½ c Total Fat 4g Sodium 290mg Dietary Fiber 3g Vitamin C 40% Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs *This information may change if ingredients or amounts are changed

Try picadillo: ~ over rice or with corn tortillas to complete the meal ~ with a different type of meat (beef, pork, turkey) or no meat ~ with husk tomato (“tomatillo”) sauce instead of red tomato sauce

You can substitute the water for meat o vegetable broth Making a meat broth

a. Boil meat with a garlic clove and ½ tsp of salt until meat is falling off the bone b. Strain the meat, save the broth and let cool c. Remove and discard fat that has settled at the top of the broth d. Save meat for later use

Making a vegetable broth a. Boil vegetables in enough water to cover vegetables b. Strain, save broth and let cool c. Use the vegetables for another dish


Quesadillas with Vegetables Makes 4 portions

Ingredients

½ c green bell peppers, chopped ½ c corn kernels (fresh, frozen or canned) ½ c green onion, chopped ½ c tomato, chopped

2 Tbsp fresh cilantro, cut and discard bottom two inches of stems, chopped 8 corn tortillas

1 c Monterey jack cheese, shredded Preparation


1. In a skillet, over medium heat: cook corn kernels and bell pepper until soft, about 5 minutes

2. Add green onions and tomato, continue to cook for 1-2 minutes, until tomato is soft

3. Turn heat off and add cilantro

4. Preheat a large skillet or a “comal” over medium-high heat

5. Heat tortillas on the skillet/comal just enough to make them soft

6. Place equal parts of cheese and vegetables on each tortilla, fold in half and continue to cook until cheese melts and tortillas are crispy and golden brown

(Remember to turn quesadillas over to prevent from burning)

7. Serve warm Nutritional Facts (per serving)* Calories 250 Cholesterol 25mg Total Carbohydrate 30g Vitamin C 35% Fruits 1/10 c Total Fat 10g Sodium 260mg Dietary Fiber 5g Calcium 25% Vegetables 2/5 c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs *This information may change if ingredients or amounts are changed

Canned corn with “no salt added” is a healthy alternative to control the amount of salt one consumes

Try it with wheat or spinach tortillas

Try it with: ~ mushrooms ~ jalapeno peppers ~ spinach ~ avocado ~ vegetables of your choice

Quesadillas are a great side to any meal


Roasted Eggplant Makes 6 portions

Ingredients

2 eggplants, medium size 2 red bell peppers, medium size

3 tsp olive oil ¼ tsp salt, adjust to taste ¼ tsp ground black pepper, adjust to taste

1 Tbsp balsamic vinegar, adjust to taste Preparation



2. Rinse and dry eggplant with a paper towel

3. Cut eggplant into ¼ inch width round pieces or strips

4. Cut bell peppers into ¼ inch width strips

5. Coat a baking sheet lightly with a 1 teaspoon of olive oil

6. Lay pieces of eggplant and bell peppers on the baking sheet

7. In a cup or small container: mix 2 teaspoons of olive oil, salt, and pepper

8. Drizzle the olive oil mixture over the eggplant and bell peppers

9. Cook for about 30 minutes, until tender and soft

10. Place the eggplant and bell peppers in a platter and drizzle with balsamic vinegar

11. Serve warm

Nutritional Facts* (per serving) Calories 80 Cholesterol 0mg Total Carbohydrate 14g Vitamin A 25% Vegetables 1½ c Total Fat 3g Sodium 100mg Dietary Fiber 7g Vitamin C 130% Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed

You can substitute the balsamic vinegar with rice vinegar or lemon juice

You can also add minced garlic or any other spice(s) of your choice, add them in step #7

If you would like, just before taking the vegetables out of the oven, sprinkle with them with ½ cup of provolone or mozzarella cheese


Sautéed Cabbage Makes 6 portions

Ingredients

2 tsp olive oil ½ c onion, diced

1 garlic clove, minced 1 bell pepper, red or green, diced 3 medium tomatoes, diced 1 fresh bay leaf (optional)

4 c cabbage, cored and thinly sliced ½ tsp salt, adjust to taste ¼ tsp ground black pepper, adjust to taste

Preparation


1. In a large frying pan, over medium heat: heat olive oil

2. Add onion, garlic, bell pepper and tomatoes; sauté for 5 minutes

3. Add cabbage and bay leaf, mix well and cook for an additional 5 minutes

4. Season with salt and pepper

5. Turn the heat off

6. Serve warm Nutritional Facts (per serving)* Calories 50 Cholesterol 0mg Total Carbohydrate 8g Vitamin C 80% Fruits 1/3 c Total Fat 2g Sodium 210mg Dietary Fiber 3g Vegetables 7/10 c Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs; *This information may change if ingredients or amounts are changed


Sautéed Spinach with Garlic Makes 6 portions

Ingredients 2½ lbs spinach (about 4 bunches)

¼ c olive oil 2 garlic cloves

¼ c water ½ tsp salt, adjust to taste ¼ tsp ground black pepper

1 fresh lemon (juice only) Preparation


1. Cut and discard the spinach stems

2. Rinse, drain and pat spinach dry with paper towels

3. In a large frying pan, over medium heat: heat oil

4. Add garlic cloves and sauté until golden brown

5. Add spinach ¼ at a time and cook, stirring often and adding water for moisture

6. Once all spinach has been added, add salt and pepper; adjust seasonings if necessary

7. Add lemon juice, if desired

8. Serve warm

Nutritional Facts (per serving)* Calories 130 Cholesterol 0mg Total Carbohydrate 8g Vitamin A 350% Calcium 20% Vegetables 1½ c Total Fat 10g Sodium 340mg Dietary Fiber 4g Vitamin C 100% Iron 30% Percent Daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs *This information may change if ingredients or amounts are changed

10

RREECCIIPPEESS

SOUPS

SSOOUUPPSS Carrot Soup

Chinese Rice Soup (“Congee”)

Fish and Vegetable Soup

Greens and Sausage

Meatball Soup (“Albóndigas”)

Minestrone

Vegetable and Corn Chowder

Vegetable Soup


Carrot Soup Makes 6 portions

Ingredients 1 Tbsp olive oil

1 tsp fresh garlic, minced 1 Tbsp fresh cilantro (cut and discard bottom two inches of stems), chopped

1 tsp chili powder ½ c onion, chopped

3 large carrots, peeled and sliced 1 large potato, peeled and cut into ¼ inch cubes

5 c water ¼ tsp salt, adjust to taste

Preparation


1. In a large pot, over medium heat: heat olive oil

2. Add garlic, cilantro, and chili powder; stir until hot

3. Add onion; cook until onions are tender

4. Stir in carrots and potato; cook for 5 minutes

5. Add water and simmer for 30-45 minutes or until potatoes and carrots are soft

6. Once cooked, remove vegetables from heat and drain, be sure to save the stock

7. Let vegetables and stock cool for about 15 minutes

8. In a blender: add vegetables and ¼ cup of the vegetable stock, blend until smooth, add more stock if needed to blend

9. Pour mix back into pot and simmer over medium heat, add more vegetable stock until a desired consistency is reached

10. Serve

Nutritional Facts (per serving)* Calories 90 Cholesterol 0mg Total Carbohydrate 16g Vitamin A 90% Vegetables 4/5 c Total Fat 2.5g Sodium 135mg Dietary Fiber 3g Vitamin C 25% Percent daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs *This information may change if ingredients or amounts are changed.

For a creamier soup: substitute the stock in step #8 with ¼ cup of low-fat evaporated milk and use the stock for step 9

For extra taste and garnish: top an individual serving of soup with crunchy tortilla strips and/or chili powder


Chinese Rice Soup (“Congee”)

Makes 6 portions Ingredients

7 c water 4 c chicken broth 1 c dry white rice

1½ tsp fresh ginger, minced 1 tsp sesame oil

6 c baby bok choy, washed and chopped 1 lb shrimp (fresh or frozen), shelled and deveined

½ tsp salt, adjust to taste Preparation


1. In large pot, over medium-high heat: add water, chicken broth and rice

2. Bring to a boil, cover, and lower heat

3. Cook for 1½ hours, until rice is broken down and the soup is creamy

4. Add ginger and sesame oil; continue to cook for 15 minutes

5. Add bok choy and continue to cook for about 10 minutes or until bok choy is soft

6. Add shrimp and cook for 5 minutes or until all shrimp is completely pink

7. Add salt and serve

Nutritional Facts (per serving)* Calories 220 Cholesterol 115mg Total Carbohydrate 29g Vitamin A 70% Iron 25% Total Fat 2.5g Sodium 620mg Dietary Fiber 2g Vitamin C 70% Vegetables 1 c Percent daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed.


Fish and Vegetable Soup Makes 6 portions

Ingredients

2 salmon fish heads ½ c onion, diced 12 c water ½ tsp hot sauce (optional)

1 carrot, cut in half ½ tsp saffron strands ½ c onion, cut in half 1 lb salmon fish

2 celery stalks, cut in half 4 c 2 potatoes

greens, chopped (spinach, arugula, mustard greens, Asian greens, etc.)

2 c winter squash salt 2 garlic cloves, crushed pepper

Preparation


1. In a large stock pot, over medium heat: add fish heads and water; cook until done

2. Remove fish heads and set aside to cool

3. Strain the fish broth and put back into the pot

4. Add carrot, cut onion, and celery; boil for 30 minutes

5. Remove and discard vegetables

6. To the stock add potatoes, winter squash, crushed garlic, diced onion, hot sauce and saffron; cook until vegetables are tender

7. While vegetables cook a. Remove cooked fish from the fish heads and set aside b. Cut the raw salmon fish into 1 inch cubes

8. Add the cooked and raw fish to the pot

9. Add the greens to the pot

10. Cook until the raw fish gets opaque and the greens wilt but are still bright in color, about 3-5 minutes

11. Season with salt and pepper to taste

12. Serve over cooked rice or with toasted bread, garlic bread or corn tortillas

Nutritional Facts (per serving)* Calories 180 Cholesterol 60mg Total Carbohydrate 11g Vitamin A 90% Vegetables 11/5 c Total Fat 4g Sodium 150mg Dietary Fiber 3g Vitamin C 40% Percent daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed

For added flavor: add lemon juice to individual portions


Greens and Sausage Makes 6 portions

Ingredients

1 lb turkey sausage ¼ c chicken broth 4 c chicken broth 3 c water 1 lb fresh greens, washed and chopped

(collards, mustard greens, kale, spinach, cabbage) ground black pepper, to taste fresh herbs of your choice (rosemary, parsley, oregano, etc.)

Preparation


1. In a pan, over medium heat: cook sausage in ¼ cup of chicken broth

2. Cook until broth has evaporated and sausage is lightly browned; remove from heat and set aside to cool

3. In a large stock pot, over medium heat: add 4 cups of chicken broth, water and greens

4. When the sausage has gotten cool enough to handle; cut it in ¼ - ½ inch slices and add it to the pot

5. Continue to cook until greens are tender but still bright in color

6. Season with pepper and herbs of your choice

7. Serve

Nutritional Facts (per serving)* Calories 150 Cholesterol 55mg Total Carbohydrate 5g Vitamin A 100% Vegetables 11/5 c Total Fat 6g Sodium 890mg Dietary Fiber 2g Vitamin C 60% Percent daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs *This information may change if ingredients or amounts are changed.

Great ways to serve this dish: ~ over rice ~ with cut potatoes ~ with corn tortillas


Meatball Soup (“Albóndigas”) Makes 8 portions

Ingredients

2 lb ground lean turkey ½ c ¼ c mint, minced

fresh cilantro (cut and discard bottom two inches of stems), chopped

1 garlic, minced 1 potato, cubed ¼ tsp ground black pepper 1 chayote, cubed

1 tomato, chopped 2 carrots, cubed 5 c water 2 zucchinis, cubed 3 c reduced sodium chicken broth

Preparation


1. In a pot, over medium heat: bring water and chicken broth to a boil

2. While the liquids come to a boil, mix ground turkey, mint, garlic, pepper, and chopped tomato

3. Roll the mixture into little balls, about 1-1½ inch diameter

4. Once the liquids are boiling, add meatballs and cilantro; cook covered

5. When meatballs rise to the top, add potatoes, chayote and carrots, continue to cook covered

6. Once the vegetables are soft, add the zucchini and let it cook for 10 more minutes or until zucchini is tender

7. Serve

Nutritional Facts (per serving)* Calories 200 Cholesterol 90mg Total Carbohydrate 5g Vitamin A 60% Fruits 1/10 c Total Fat 10g Sodium 330mg Dietary Fiber 2g Vitamin C 20% Vegetables 1 c Percent daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed

Use a meat of your choice (i.e. ground beef, pork or chicken)

You can also add spinach: After turning heat off, add spinach, cover, let sit for 2 minutes and serve

For added flavor: add lemon juice, chopped chile pepper or chopped onion to individual portions


Minestrone Soup Makes 6 portions

Ingredients

3 Tbsp olive oil 1 Tbsp fresh thyme, chopped 2 carrots, chopped 1 zucchini, chopped

½ c small elbow macaroni, dry and uncooked

15 oz canned cannelloni beans 1 c green beans, cut into 1 inch pieces 2 fresh bay leaves

2 celery stalks, thinly sliced ¼ tsp salt, adjust to taste 3½ c water

1 lb tomatoes, chopped 1/8 tsp ground black pepper,

adjust to taste Preparation


1. In a large saucepan, over medium heat: heat olive oil

2. Add carrots, zucchini, green beans and celery; cover and reduce heat to low

3. Cook for about 15 minutes, stirring occasionally

4. Add water, tomatoes, and thyme; stir and raise heat to a medium-high

5. Bring to a boil, cover and reduce heat to low; simmer gently for 30 minutes

6. While soup cooks: a. Cook elbow macaroni in a different pot, follow directions on the package b. Drain elbow macaroni and set aside c. Drain and rinse the cannelloni beans with cold water, set aside

7. Once the half an hour has passed, stir in cannelloni beans, bay leaves, and elbow macaroni to the soup

8. Simmer for an additional 10 minutes

9. Season with salt and pepper

10. Take bay leaves out

11. Serve

Nutritional Facts (per serving)* Calories 190 Cholesterol 0mg Total Carbohydrate 25g Vitamin A 80% Fruits 2/5 c Total Fat 8g Sodium 290 mg Dietary Fiber 6g Vitamin C 30% Vegetables ¾ c Percent daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. *This information may change if ingredients or amounts are changed.

For added flavor and a heartier meal: add cubed chicken, pork, or beef. To ensure meat is fully cooked, add during step 4 (along with the water, tomatoes, and thyme)

The fresh thyme can be substituted with 1 teaspoon of dried thyme


Vegetable and Corn Chowder Makes 4 portions

Ingredients

1 Tbsp olive oil 1 red onion, diced 1 red bell pepper, seeded and diced 3 garlic cloves, crushed

2 c potatoes, diced 2 Tbsp all-purpose flour

2½ c 2% Milk 1¼ c reduced sodium chicken broth

1 c broccoli florets 3½ c corn kernels (fresh, frozen or canned) ¼ tsp salt, adjust to taste 1/8 tsp ground black pepper, adjust to taste

1 Tbsp fresh cilantro, chopped ( cut and discard bottom two inches of stems) Preparation


1. In a large pot, over low heat: heat olive oil

2. Add onion, bell pepper, garlic and potato; sauté for 2-3 minutes while stirring frequently

3. Stir in flour and continue to stir for about 30 seconds, after adding all the flour

4. Gradually stir in milk and chicken broth

5. Add broccoli and corn kernels

6. Increase heat to medium-high and bring to a boil while stirring constantly

7. Once boiling point is reached, reduce heat to a simmer and continue cooking for 20 minutes or until all vegetables are tender

8. Add salt and pepper

9. Serve and garnish with cilantro Nutritional Facts (per serving)* Calories 360 Cholesterol 10mg Total Carbohydrate 61g Vitamin A 35% Calcium 20% Total Fat 8g Sodium 1020mg Dietary Fiber 8g Vitamin C 160% Vegetables 2 c Percent daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs *This information may change if ingredients or amounts are changed.

Chicken broth can be substituted with vegetable broth


Vegetable Soup Makes 6 portions

Ingredients

3 tomatoes, chopped 1 chayote, cubed ¼ c onion, chopped 3 zucchini, cubed

1 garlic clove 2 c chard, chopped ¼ tsp salt, adjust to taste 4 c chicken broth

¼ c water 2¼ c water 1Tbsp olive oil ¼ c

3 carrots, cubed fresh cilantro (cut and discard the bottom 2 inches of the stems), chopped

Preparation


1. In a blender: add tomatoes, onion, garlic, salt, and ¼ cup of water and blend well

2. In a pot, over medium heat: heat olive oil

3. Add sauce (from step #1) and bring to a simmer

4. Add cut carrots, chayote, zucchini, chard, chicken broth and 2¼ cups of water

5. Bring to a boil, cover, bring heat down to medium-low; cook until vegetables are tender but still crisp

6. Turn heat off, add cilantro, cover and let sit for 2 minutes

7. Serve Nutritional Facts (per serving)* Calories 80 Cholesterol 0mg Total Carbohydrate 12g Vitamin A 110% Fruits 3/10 c Total Fat 3g Sodium 540mg Dietary Fiber 4g Vitamin C 60% Vegetables 12/5 c Percent daily values for vitamins and minerals are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs *This information may change if ingredients or amounts are changed.

To garnish and add flavor: top individual portions with sliced avocados, cotija cheese or fresh lemon juice

Try this soup with some of your favorite vegetables

11

HHAANNDDOOUUTTSS

FRUITS

City and County of San Francisco, Department of Public Health, Nutrition Services, and Mission Latino Families Partnership (MLFP); text adapted from Cooking Healthy/Cocinando Saludable, by Southern Coast Region, California Project LEAN.

Sautéing - Cooking or browning rapidly with a small amount of fat on medium-high heat

1. In a frying pan, on medium-high heat: melt 1 tablespoon of butter 2. Sprinkle with brown sugar, if desired 3. Add sliced fruit, like apples, bananas, or peaches 4. Add flavoring like orange juice, lemon juice, cinnamon, or vanilla 5. Lower heat and cook until desired softness is achieved 6. Serve warm

Baking - Cooking with dry heat in an oven

1. Preheat oven to recipe temperature 10 minutes before baking

2. Use the correct baking pan size for good results 3. Place baking pan in the middle of the oven for

even heating 4. Bake until soft, 20-30 minutes for most fruits

Good fruits for baking are: Apples, Apricots, Bananas, Berries, Nectarines, Peaches, Pears, and Pineapples

Sliced fruits: 1. Place in a baking dish 2. Heat lemon, orange or pineapple

juice with brown sugar, a little butter and spices like cinnamon

3. Pour over the fruit and bake

Whole fruits: 1. Remove the cores and place in a baking dish 2. Put 1 teaspoon of sugar or honey in the centers 3. Pour 6 ounces (3/4 cup), of 100% fruit juice on

and around the fruit 4. Bake uncovered until tender, 45-60 minutes

Baked desserts: Crisps, crumbs, and cobblers 1. Spread sliced fruit in a baking pan 2. Mix topping (see recipe section for

examples) 3. Spread over the fruit and bake 4. Serve warm

Simmering - Cooking in liquid, just below boiling point

1. Put 1-3 cups of juice or water in a saucepan, cover and bring to a boil 2. Add peeled & sliced fruit; sweeten lightly, if desired 3. Reduce heat to medium and simmer until tender 4. Serve and pour juice over fruit; serve warm or chilled

Small or cut fruit: 1. Add flavorings like orange, lemon, or lime juice or spices like

cinnamon 2. Cooking time depends on the fruit:

2 minutes for berries 8 minutes for apples or peaches 20 minutes for dried fruits

Whole fruits: Poaching is slow simmering that allows the fruit to keep its shape

1. Place fruit in 100% fruit juice and bring to a boil 2. Add flavoring, like cinnamon & vanilla (if desired) 3. Reduce heat and simmer until tender (25 minutes for

pears & apples) 4. Remove from heat 5. Serve and pour juice over fruit; serve warm or

chilled

City and County of San Francisco, Department of Public Health, Nutrition Services, and Mission Latino Families Partnership (MLFP).

For a sweet & cold healthy snack try:

Frozen Treasures 1. Gently wash, drain and dry (in a strainer lined with paper towels) grapes, blackberries, raspberries or strawberries

2. Place on a cookie sheet, in a single layer

3. Put cookie sheet in the freezer and leave until fruit is frozen

4. Remove fruit from cookie sheet and place in a Ziploc bag or a plastic container with a lid and put back into the freezer for storing

5. To serve: take out desired amount and allow to thaw for 10-15 minutes, until soft enough to enjoy

Chocolate Treats

1. Melt your choice of chocolate (i.e. dark, semi-sweet, or milk) stove top: over a double boiler microwave: in a glass container

2. Dip whole strawberries or pieces of firm ripe bananas in melted chocolate

3. Place dipped fruit, in a single layer, on a cookie sheet lined with waxed paper

4. Put cookie sheet in the freezer and leave until fruit is frozen

5. Remove the fruit from the cookie sheet and place in a plastic container with a lid and put back into the freezer for storing

6. To serve: take out desired amount and allow it to thaw for 10-15 minutes, until soft enough to enjoy

Fruit Juice Popsicles - Great way to get extra calcium 1. Mix: 6 oz fruit juice concentrate, (2/3 cup) (i.e. orange, grape, pineapple, cran-apple) 16oz plain unsweetened yogurt, (2 cups)

2. Pour into 4-oz paper cups and put in the freezer

3. Once frozen solid, place cups in a plastic bag and store in the freezer

4. To serve: take cup out, allow to soften for 10 minutes and eat with a spoon or tear the top of the cup and eat directly from the cup

Citrus Delights 1. Wash whole oranges or tangerines

2. Put in the freezer

3. Once frozen put in a plastic bag and store in the freezer

4. To serve: take out desired amount and thaw for 10-15 minutes, until soft enough to slice into sections

City and County of San Francisco, Department of Public Health, Nutrition Services

and Mission Latino Families Partnership (MLFP); adapted from Cooking Healthy/Cocinando Saludable, by Southern Coast Region, California Project LEAN.

S torage not recommended

Storage not recommended

Store most fruits in the refrigerator, after

they become ripe.

Ripen first, then refrigerate: apricots, guava, kiwis, mangoes,

nectarines, peaches, pears, persimmons, and plums.

Keep some fruits on the counter, like bananas and

papayas. Keep melons and watermelons on the

counter until cut, then refrigerate.

Store fruits and vegetables separately. The ripening

gas from some fruits causes vegetables to spoil faster.

Fruits lose freshness, flavor and nutrients

if they are stored too long.

On the counter, storage times may vary depending

on how ripe the fruit is and the room temperature.

Apples . . . . . . . . . . . . . . . . . .

Apricots . . . . . . . . . . . . . . . .

Avocados . . . . . . . . . . . . . .

Bananas . . . . . . . . . . . . . . . .

Berries . . . . . . . . . . . . . . . . . .

Blueberries . . . . . . . . . . . . .

Cherimoyas . . . . . . . . . . . .

Cherries . . . . . . . . . . . . . . . .

Coconuts . . . . . . . . . . . . . . .

Grapefruits . . . . . . . . . . . . .

Grapes . . . . . . . . . . . . . . . . . .

Guavas . . . . . . . . . . . . . . . . .

Kiwis . . . . . . . . . . . . . . . . . . .

Lemons . . . . . . . . . . . . . . . . .

Limes . . . . . . . . . . . . . . . . . . .

Mangoes . . . . . . . . . . . . . . .

Melons . . . . . . . . . . . . . . . . .

Nectarines . . . . . . . . . . . . . .

Oranges . . . . . . . . . . . . . . . .

Papayas . . . . . . . . . . . . . . . .

Peaches . . . . . . . . . . . . . . . . .

Pears . . . . . . . . . . . . . . . . . . . .

Persimmons . . . . . . . . . . . .

Pineapples . . . . . . . . . . . . .

Plantains . . . . . . . . . . . . . . .

Plums . . . . . . . . . . . . . . . . . . .

Pomegranate . . . . . . . . . . .

Tangerines . . . . .. . . . . . . . .

Watermelons . . . . . . . . . .

2 - 3 weeks. . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

5 days . . . . . . . . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . .

2 - 3 days . . . . . . . . . . . . .

2 - 3 days . . . . . . . . . . . . .

3 - 4 days . . . . . . . . . . . . . 5 - 7 days . . . . . . . . . . . . .

5 - 7 days . . . . . . . . . . . . .

2 weeks . . . . . . . . . . . . . . .

3 - 5 days . . . . . . . . . . . . .

3 - 4 days . . . . . . . . . . . . .

2 - 3 days . . . . . . . . . . . . .

3 weeks . . . . . . . . . . . . . . .

3 weeks . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

3 weeks . . . . . . . . . . . . . . .

2 - 4 days . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

5 - 7 days . . . . . . . . . . . . .

2 - 3 days . . . . . . . . . . . . .

5 - 7 days . . . . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

2 weeks . . . . . . . . . . . . . . .

2 weeks . . . . . . . . . . . . . . .

5 -7 days 2 - 4 days 2 - 4 days 2 - 7 days

3 - 5 days 3 - 5 days 5 - 7 days 3 - 5 days 3 - 7 days 1 - 2 days 5 - 7 days 5 - 7 days 3 - 5 days 3 - 5 days 2 - 4 days 5 - 7 days 1 - 2 days 2 - 4 days 3 - 5 days 3 - 5 days 2 - 3 days 2 - 7 days 3 - 5 days 5 - 7 days 3 - 5 days 7 - 10 days

Frozen concentrates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 years

Fresh. . . . . . . . . . . . . . . . . . . . . . . .

5-7 days . . . . . . . . . . . . . .

8 - 12 months

Reconstituted . . . . . . . . .

5-7 days . . . . . . . . . . . . . .

8 - 12 months

TIPS:

S torage not recommended

City and County of San Francisco, Department of Public Health, Nutrition Services and Mission Latino Families Partnership (MLFP); adapted from Cooking

Healthy/Cocinando Saludable, by Southern Coast Region, California Project LEAN.


Store most fruits in the refrigerator, after

they become ripe.

Ripen first, then refrigerate: apricots, guava, kiwis, mangoes,

nectarines, peaches, pears, persimmons, and plums.

Keep some fruits on the counter, like bananas and

papayas. Keep melons and watermelons on the

counter until cut, then refrigerate.

Store fruits and vegetables separately. The ripening gas from

some fruits causes vegetables to spoil faster.

Fruits lose freshness, flavor and nutrients if they are

stored too long.

On the counter, storage times may vary depending on how

ripe the fruit is and the room temperature.

Apples . . . . . . . . . . . . . . . . . .

Apricots . . . . . . . . . . . . . . . .

Avocados . . . . . . . . . . . . . .

Bananas . . . . . . . . . . . . . . . .

Berries . . . . . . . . . . . . . . . . . .

Blueberries . . . . . . . . . . . . .

Cherimoyas . . . . . . . . . . . .

Cherries . . . . . . . . . . . . . . . .

Coconuts . . . . . . . . . . . . . . .

Grapefruits . . . . . . . . . . . . .

Grapes . . . . . . . . . . . . . . . . . .

Guavas . . . . . . . . . . . . . . . . .

Kiwis . . . . . . . . . . . . . . . . . . .

Lemons . . . . . . . . . . . . . . . . .

Limes . . . . . . . . . . . . . . . . . . .

Mangoes . . . . . . . . . . . . . . .

Melons . . . . . . . . . . . . . . . . .

Nectarines . . . . . . . . . . . . . .

Oranges . . . . . . . . . . . . . . . .

Papayas . . . . . . . . . . . . . . . .

Peaches . . . . . . . . . . . . . . . . .

Pears . . . . . . . . . . . . . . . . . . . .

Persimmons . . . . . . . . . . . .

Pineapples . . . . . . . . . . . . .

Plantains . . . . . . . . . . . . . . .

Plums . . . . . . . . . . . . . . . . . . .

Pomegranate . . . . . . . . . . .

Tangerines . . . . .. . . . . . . . .

Watermelons . . . . . . . . . .

2 - 3 weeks. . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

5 days . . . . . . . . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . .

2 - 3 days . . . . . . . . . . . . .

2 - 3 days . . . . . . . . . . . . .

3 - 4 days . . . . . . . . . . . . . 5 - 7 days . . . . . . . . . . . . .

5 - 7 days . . . . . . . . . . . . .

2 weeks . . . . . . . . . . . . . . .

3 - 5 days . . . . . . . . . . . . .

3 - 4 days . . . . . . . . . . . . .

2 - 3 days . . . . . . . . . . . . .

3 weeks . . . . . . . . . . . . . . .

3 weeks . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

3 weeks . . . . . . . . . . . . . . .

2 - 4 days . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

5 - 7 days . . . . . . . . . . . . .

2 - 3 days . . . . . . . . . . . . .

5 - 7 days . . . . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

2 weeks . . . . . . . . . . . . . . .

2 weeks . . . . . . . . . . . . . . .

5 -7 days 2 - 4 days 2 - 4 days 2 - 7 days

3 - 5 days 3 - 5 days 5 - 7 days 3 - 5 days 3 - 7 days 1 - 2 days 5 - 7 days 5 - 7 days 3 - 5 days 3 - 5 days 2 - 4 days 5 - 7 days 1 - 2 days 2 - 4 days 3 - 5 days 3 - 5 days 2 - 3 days 2 - 7 days 3 - 5 days 5 - 7 days 3 - 5 days 7 - 10 days

Frozen concentrates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 years

Fresh . . . . . . . . . . . . . . . . . . . . . .

5-7 days . . . . . . . . . . . . . . .

8 - 12 months

Reconstituted. . . . . . . . . . .

5-7 days . . . . . . . . . . . . . . .

8 - 12 months

TIPS:

City and County of San Francisco, Department of Public Health, Nutrition Services, and Mission Latino Families Partnership (MLFP); adapted from Cooking Healthy/Cocinando Saludable, by Southern Coast Region, California Project LEAN.

Apples are a good source of fiber. However, not all apples are alike!

Buy apples based on how you plan to use them...

To Eat Fresh... buy Golden Delicious, Granny Smith, Jonathan, McIntosh, Red Delicious, Fuji, or Pink Lady

To Make Pies or Applesauce... buy Golden Delicious, Granny Smith, Jonathan, McIntosh

To Bake... buy Golden Delicious or Rome Beauty

To select...

Look for firm, crisp apples with smooth unbroken skin

Buy apples that have been kept cold, rather than stored at room temperature

Avoid choosing apples that are bruised or have soft spots

To store...

Refrigerate unwashed apples in a plastic bag with holes for 2-3 weeks

Check stored apples often and throw out any that are spoiled; they will cause the others to spoil too

Do not store apples at room temperature

To prepare...

Wash apples just before using. Rinse apples under cool running water and scrub with a brush or rub with your hands. Dry with disposable paper towels or air dry. Trim apples using a paring knife to cut off a thin layer of skin; remove the core. Put lemon juice on cut surfaces to keep them from turning brown. Cook apples to make pies or applesauce. They can also be baked, grilled, sautéed, or used in many recipes.


Bananas are a great snack! The common yellow banana is a good source of potassium and fiber

To select...

Look for firm, plump and brightly colored bananas

Avoid choosing bananas that are bruised, discolored, or too ripe

To store...

When is a banana ripe? That depends on what you like. Some like to eat a banana when the skin is yellow, but the fruit still has a green tip or stem.

Others like a fully ripe banana -- one that is solid yellow with light brown spots on the skin.

Store unripe bananas at room temperature to ripen

Never put green bananas in the refrigerator, because they will not get ripe

Store ripe bananas for 1-2 days at room temperature or in the refrigerator

(the skin of a banana in the refrigerator will darken but it is still good in the inside)

To prepare...

Peel and eat bananas out of your hand, cut in slices or mash them. If you are not going to use the banana right away, dip

the peeled fruit in lemon juice to keep it from turning brown. Cook bananas by baking, sautéing, or grilling. Mashed bananas are great in cakes and muffins too!

* For most cooked recipes, use a firm ripe banana.

* If the recipe calls for mashing the bananas, use bananas that are soft and have brown spots on the skin.

City and County of San Francisco, Department of Public Health, Nutrition Services, and Mission Latino Families Partnership (MLFP);adapted from Cooking Healthy/Cocinando Saludable, by Southern Coast Region, California Project LEAN.

Blackberries, blueberries, raspberries, and strawberries are sweet, juicy and make great snacks or desserts.

BERRIES are... Good sources of Vitamin C High in fiber

To select...

Look for firm, plump, dry, and full colored berries

The darkest blackberries are the sweetest

Blueberries should be dark blue with a powdery finish

Strawberries should be bright red with green caps

Avoid soft, mushy or leaky berries

To store...

Use berries as soon as possible after purchasing

Handle very carefully, throw away any bad berries and store the rest in the refrigerator

Store berries unwashed with a paper towel below and above them (this will keep them fresher)

Most berries will keep 1 to 2 days; Fresh blueberries will keep 5-10 days

To prepare...

Just before using berries, throw away any bad ones and wash the rest. Berries should be washed in a strainer, under running water. Dry berries over disposable paper towels or let air dry in the strainer.

Trim berries if necessary. Most berries are served or cooked whole. Remove the caps from

strawberries with a knife or your fingers and eat whole or sliced.

Cook berries in baked desserts, use them as an ingredient in sauces, relishes, breads, muffins, or make

jams and jellies

TIPS For best flavor and

price, buy berries when they are in season

where you live


Sweet juicy grapes are a convenient snack and make a great dessert.

All grapes are a good source of Vitamin C

To select...

When possible, buy bunches of grapes that are wrapped in plastic bags and kept in refrigerated displays

Look for plump grapes that are firmly attached to green stems

Avoid soft, wrinkled, or leaking grapes and bunches of grapes with brown stems or very light colored areas around the stem ends

To store...

Pull off any spoiled grapes and throw them away

Store unwashed grapes in a plastic bag and put in the refrigerator for up to a week

To prepare...

Clean grapes just before serving by rinsing the grapes under cool running water. Drain fruit on disposable paper

towels or in a clean strainer.

Leave the bunch of grapes whole or cut into smaller sections to serve.

Seeds... If the grapes have seeds, you can remove them as you eat, or cut the grapes in halves and

take the seeds out with the tip of a knife.

Serve grapes fresh, alone or in salads. They can also be added to cooked recipes or made into jams and jellies.

TIP Use whole seedless

grapes when cooking/baking


Mangoes taste like a mix of peach and pineapple. The fruit is green or bright orange-yellow, it may

be smooth and soft or somewhat stringy.

Mangoes are... High in vitamin A A good source of Vitamin C

To select...

Look for plump mangoes with smooth skin and a blush of yellow or red

Avoid choosing mangoes with soft spots, shriveled skin, or a grayish tinge

To store...

Store unripe mangoes at room temperature

Store ripe mangoes in a plastic bag in the refrigerator for up to a weerk A mango is ripe when it feels soft if you press the skin

To prepare...

Clean mangoes by rinsing under cool running water and scrubbing with a brush or rubbing with your hands. Dry with disposable paper towels or air dry.

To eat whole mangoes (out of your hand), use the tip of a sharp knife to make 4-6 shallow cuts in the skin from the top almost to the stem end of the mango. Peel back the skin as you would a banana and eat around the pit; It’s messy, but good!

Slice mangoes by cutting the skin (as described above) and peeling it off completely. Slice the mango down both sides of the pit, creating two near halves (some flesh will remain on either side of the pit.) Cut the “halves” into slices or chunks.

Serve mangoes fresh, sautéed or add to cooked dishes. Green mangoes are used in Indian and Asian dishes.

12

HHAANNDDOOUUTTSS

VEGETABLES

City and County of San Francisco, Department of Public Health, Nutrition Services, and Mission Latino Families Partnership (MLFP); text adapted from Cooking Healthy/Cocinando Saludable, by Southern Coast Region, California Project LEAN.

- Cooking with the steam of boiling water in a covered container

1. Wash vegetables well and cut into same-size pieces

2. You can use: pot: add 1 inch of water and continue to step #3 steamer: follow manufacturer’s directions steamer basket: place at the bottom of a pot, add water to

fill just below the basket and bring water to a boil over high heat

3. Place the vegetables in the pot, turn the heat down to a medium-low and cover tightly

4. Steam until tender-crisp (cooking time may vary depending on amounts and size of pieces being cooked)

3 minutes for spinach 5-7 minutes for most vegetables 20 minutes for potatoes

- Cooking in a frying pan, on high heat, in a small amount of oil, while stirring constantly to cook quickly

1. Wash vegetables and dry with a paper towel or air in a colander (Drying the vegetables will prevent spattering)

2. Cut vegetables into the same size and have ready, near the stove, with choice of seasonings and sauces

3. Heat a large frying pan and add 1-3 teaspoons of oil

4. Add the longest-cooking vegetables first, then the others

5. Stir continuously until vegetables are tender-crisp

6. When almost done, quickly stir in the seasonings and sauces

7. Serve vegetables quickly after stir-frying

- Cooking quickly in a microwave

oven with a little water

1. Wash vegetables and cut into same-size pieces to cook evenly

2. Put vegetables in a microwave-safe container with 2-3 tablespoons of water

3. Cover loosely, so steam can escape, with a lid or microwave-safe plastic wrap but do not allow plastic wrap to touch the food

4. Cook vegetables on high power, stir halfway

5. After microwave turns off, let them sit inside the microwave for 1 minute to allow for it to cool

6. Remove from microwave and serve; being careful with container as it and its steam may still be hot

To cook whole unpeeled vegetables like potatoes or sweet potatoes; pierce with a fork and cook uncovered on high power for 5-9 minutes

Foods continue to cook for a few minutes after microwave cooking

Learn about microwave safety and use the correct equipment

Only use microwave-safe containers, like glass, ceramic, or plastic containers that are labeled for microwave use

City and County of San Francisco, Department of Public Health, Nutrition Services and Mission Latino Families Partnership (MLFP); adapted from Cooking

Healthy/Cocinando Saludable, by Southern Coast Region, California Project LEAN.

**Dried can be kept in a cool dry place out of the refrigerator


Put most vegetables into the crisper drawer in your

refrigerator right away, in plastic bags with holes or

covered containers.

Keep some vegetables on the counter, like tomatoes

and jícama (until cut).

Store some vegetables in a dark, cool, dry place, like

potatoes, onions, garlic, sweet potatoes and winter

squash. Store fruits and vegetables separately. The ripening gas

from some fruits causes vegetables to spoil faster.

Vegetables lose freshness, flavor and nutrients if

they are stored too long. On the counter storage times may vary depending on how

ripe a vegetable is and room temperature.

Artichokes . . . . . . . . . . . . . . . . .

Asparagus . . . . . . . . . . . . . . . . .

Beets . . . . . . . . . . . . . . . . . . . . . .

Bok Choy . .. . . . . . . . . . . . . . . .

Broccoli . . . . . . . . . . . . . . . . . . . Brussels Sprouts . . . . . . . . . . .

Cabbages . . . . . . . . . . . . . . . . . .

Carrots . . . . . . . . . . . . . . . . . . . .

Cauliflower . . . . . . . . . . . . . . .

Celery . . . . . . . . . . . . . . . . . . . . .

Chayote . . . . . . . . . . . . . . . . . . .

Chiles** . . . . . . . . . . . . . . . . . . .

Cilantro . . . . . . . . . . . . . . . . . . .

Corn . . . . . . . . . . . . . . . . . . . . . .

Cucumbers . . . . . . . . . . . . . . . .

Eggplant . . . . . . . . . . . . . . . . . . . Green Beans . . . . . . . . . . . . . . .

Green Onions . . . . . . . . . . . . .

Greens . . . . . . . . . . . . . . . . . . . .

Jícama . . . . . . . . . . . . . . . . . . . . .

Lettuce . . . . . . . . . . . . . . . . . . . .

Lima Beans** . . . . . . . . . . . . . .

Mushrooms . . . . . . . . . . . . . . .

Nopales . . . . . . . . . . . . . . . . . . .

Okra . . . . . . . . . . . . . . . . . . . . . .

Parsley** . . . . . . . . . . . . . . . . . .

Peas . . . . . . . . . . . . . . . . . . . . . . .

Peppers . . . . . . . . . . . . . . . . . . .

Plantain . . . . . . . . . . . . . . . . . . . Radishes . . . . . . . . . . . . . . . . . . .

Squashes, summer . . . . . . . . .

Squashes, winter . . . . . . . . . . .

Tomatillos . . . . . . . . . . . . . . . . .

Tomatoes . . . . . . . . . . . . . . . . .

Turnips . . . . . . . . . . . . . . . . . . . .

Yuca . . . . . . . . . . . . . . . . . . . . . . .

Zucchini . . . . . . . . . . . . . . . . . . .

5 - 7 days . . . . . . . . . . . . . . . .

5 - 7 days . . . . . . . . . . . . . . . .

1 - 2 weeks . . . . . . . . . . . . . . . 2 - 3 days . . . . . . . . . . . . . . . . 1 week . . . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . . . .

1 - 2 weeks . . . . . . . . . . . . . . .

1 - 2 weeks . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . . . . 2 - 3 days . . . . . . . . . . . . . . . .

1 - 2 days . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . . . .

1 - 3 days . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . . . .

2 - 3 days. . . . . . . . . . . . . . . . .

3 - 5 days . . . . . . . . . . . . . . . .

1 - 2 weeks . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . . . .

5 - 7 days . . . . . . . . . . . . . . . .

1 - 2 days . . . . . . . . . . . . . . . . .

5 - 7 days . . . . . . . . . . . . . . . . 5 - 7 days. . . . . . . . . . . . . . . . .

3 - 4 weeks . . . . . . . . . . . . . . .

5 - 7 days . . . . . . . . . . . . . . . . 1 week . . . . . . . . . . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . 1 - 2 weeks. . . . . . . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . .

1 - 2 weeks . . . . . . . . . . . . . . .

1 - 2 weeks . . . . . . . . . . . . . . . 3 - 5 days . . . . . . . . . . . . . . . .

1 - 2 days

1 - 2 days 1 - 2 days

1 - 2 days 1 - 2 days 1 - 2 days 1 - 2 days

1 - 2 days

2 - 7 days

1 - 4 days 1 - 2 weeks 1 - 2 days 1 - 4 days 1 - 2 days 1 - 2 weeks 1 - 4 days

TIPS:

City and County of San Francisco, Department of Public Health, Nutrition Services

and Mission Latino Families Partnership (MLFP); adapted from Cooking Healthy/Cocinando Saludable, by Southern Coast Region, California Project LEAN.

** Dried can be kept in a cool Storage not recommended dry place out of the refrigerator

Put most vegetables into the crisper drawer in your

refrigerator right away, in plastic bags with holes

or covered containers.

Keep some vegetables on the counter, like tomatoes

and jícama (until cut).

Store some vegetables in a dark, cool, dry place,

like potatoes, onions, garlic, sweet potatoes and

winter squash.

Store fruits and vegetables separately; the ripening gas

from some fruits causes vegetables to spoil faster.

Vegetables lose freshness, flavor and nutrients if

they are stored too long.

On the counter storage times may vary depending on

how ripe a vegetable is and room temperature.

Artichokes . . . . . . . . . . . . . . .

Asparagus . . . . . . . . . . . . . . .

Beets . . . . . . . . . . . . . . . . . . . .

Bok Choy . . . . . . . . . . . . . . .

Broccoli . . . . . . . . . . . . . . . . . Brussels Sprouts . . . . . . . . .

Cabbages . . . . . . . . . . . . . . . .

Carrots . . . . . . . . . . . . . . . . . .

Cauliflower . . . . . . . . . . . . .

Celery . . . . . . . . . . . . . . . . . . .

Chayote . . . . . . . . . . . . . . . . .

Chiles** . . . . . . . . . . . . . . . . .

Cilantro . . . . . . . . . . . . . . . . .

Corn . . . . . . . . . . . . . . . . . . . .

Cucumbers . . . . . . . . . . . . . .

Eggplant . . . . . . . . . . . . . . . . . Green Beans . . . . . . . . . . . . .

Green Onions . . . . . . . . . . .

Greens . . . . . . . . . . . . . . . . . .

Jicama . . . . . . . . . . . . . . . . . .

Lettuce . . . . . . . . . . . . . . . . . .

Lima Beans** . . . . . . . . . . . .

Mushrooms . . . . . . . . . . . . .

Nopales . . . . . . . . . . . . . . . . .

Okra . . . . . . . . . . . . . . . . . . . .

Parsley** . . . . . . . . . . . . . . . .

Peas . . . . . . . . . . . . . . . . . . . . .

Peppers . . . . . . . . . . . . . . . . .

Plantain . . . . . . . . . . . . . . . . . Radishes . . . . . . . . . . . . . . . . .

Squashes, summer . . . . . . .

Squashes, winter . . . . . . . . Tomatillos . . . . . . . . . . . . . . .

Tomatoes . . . . . . . . . . . . . . .

Turnips . . . . . . . . . . . . . . . . . .

Yuca . . . . . . . . . . . . . . . . . . . . .

Zucchini . . . . . . . . . . . . . . . . .

5 - 7 days . . . . . . . . . . . . . .

5 - 7 days . . . . . . . . . . . . . .

1 - 2 weeks . . . . . . . . . . . . . 2 - 3 days . . . . . . . . . . . . . . 1 week . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

1 - 2 weeks . . . . . . . . . . . . .

1 - 2 weeks . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . . 2 - 3 days . . . . . . . . . . . . . .

1 - 2 days . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

1 - 3 days . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

2 - 3 days . . . . . . . . . . . . . .

3 - 5 days . . . . . . . . . . . . . .

1 - 2 weeks . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

5 - 7 days . . . . . . . . . . . . . .

1 - 2 days . . . . . . . . . . . . . . .

5-7 days . . . . . . . . . . . . . . . . 5 - 7 days. . . . . . . . . . . . . . .

3 - 4 days . . . . . . . . . . . . . .

5 - 7 days . . . . . . . . . . . . . . 1 week . . . . . . . . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . 1 - 2 weeks. . . . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

1 week . . . . . . . . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . .

1 - 2 weeks . . . . . . . . . . . . .

1 - 2 weeks . . . . . . . . . . . . .

3 - 5 days . . . . . . . . . . . . . .

1 - 2 days

1 - 2 days 1 - 2 days

1 - 2 days 1 - 2 days 1 - 2 days 1 - 2 days

1 - 2 days

2 - 7 days

1 - 4 days 1 - 2 weeks 1 - 2 days 1 - 4 days 1 - 2 days 1 - 2 weeks 1 - 4 days

TIPS:


Eat broccoli raw or cooked, as an appetizer or in a salad!

Broccoli... High in Vitamin C and potassium A good source of vitamin A

To select...

Look for broccoli with firm clusters of dark green florets Avoid choosing broccoli with open, yellowish, or soft florets

To store...

Put broccoli in a loosely closed plastic bag and store in the refrigerator

To prepare...

Rinse broccoli, just before using, under cool running water and scrub bottoms of the stem with a brush or your hands. Drain on disposable paper towels or a clean strainer. Trim broccoli by cutting off and throwing away the bottom (½”) of the stem Slice the broccoli (florets and stems) lengthwise into spears Cook broccoli quickly in a small amount of water to reduce the odor and keep it from turning gray

TIP To keep the green color of broccoli,

remove the lid as soon as it is finished cooking


Most markets sell 3 kinds of cabbage: green cabbage (smooth leaves), red cabbage, and Savoy cabbage (green, crinkly leaves)

All types of cabbage are a good source of vitamin C

To select...

Look for firm and heavy heads of cabbage

Avoid choosing cabbage with wilted, worm-eaten, or yellow outer leaves

To store...

Refrigerate the whole, unwashed head of cabbage in a loosely closed plastic bag Green and red cabbage will keep for at least 2 weeks; Savoy cabbage will keep for 1 week

After cutting, cover the cut surface with plastic wrap, put in a bag and refrigerate; use leftover head of cabbage within a week

To prepare...

Clean cabbage by peeling off the loose outer leaves and throwing them away

Rinse the cabbage in cool running water and drain on disposable paper towels or a clean strainer

Trim cabbage by cutting out the core or center of the cabbage. Slice in wedges, shred or chop the cabbage for salads or to cook. Cabbage loses vitamin C quickly after being cut, so cut it just before serving or cooking

Cook cabbage by steaming, microwaving, stir-frying, or adding to soups. For best results, cook cabbage quickly in a small amount of water and serve immediately. Longer cooking time reduces the nutritional value.

TIP You may also find

Chinese cabbage, which is the name often used

for Napa cabbage


Eat raw carrots as a snack or cook them to bring out their sweet taste!

Carrots are... An excellent source of vitamin A A good source of Vitamin C

To select...

Look for carrots that are well-formed, smooth, bright colored, and firm. If tops are attached, they should be fresh and bright green

Avoid soft, wilted or spotted carrots

To store...

Cut off leafy green tops, if any

Refrigerate unwashed carrots in the original bag or in a loosely closed plastic bag for up to 2 weeks

To prepare...

Clean carrots by rinsing whole carrots under cool running water and scrubbing with a brush or rubbing with your hands. Dry with disposable paper towels or air dry in a clean strainer.

Trim carrots by cutting off green areas at the top of each carrot, then peel with a paring knife or vegetable peeler. Chop, slice, shred, grate or cut carrots into strips for salads, snacks, or cooking.

Cook carrots by steaming, microwaving, sautéing, or stir-frying. To preserve the nutrients, cook quickly in a small amount of water, or other liquid.


There are 4 types of commonly sold corn: yellow, white, mixed (yellow & white) and purple. All types are a good source of fiber

Freshness is the key in flavor

Buy fresh or frozen

Buy only the amount you can use in a day or two To select...

Look for ears with green husks, soft silk-ends, and moist stem ends

Choose ears that have plump, juicy kernels

Avoid choosing ears with husks or stems that are yellow, wilted, or dried out

Avoid ears with missing or dried kernels

To store...

Refrigerate corn as soon as you get it home from the store. If it is still in the

husk, store it that way. If the husk has been removed, wrap loosely in a

plastic bag to store.

To prepare...

Clean and trim corn by removing the husks. Use your hands or a vegetable brush to remove the silks

from between the kernels.

Cut off the stems. Rinse in cool water and dry on disposable paper towels.

Cook corn on the cob by boiling, microwaving, grilling or roasting. Kernels off the cob can also be cut

and cooked; alone or in other dishes.

TIP To grill corn in the husk

1. Pull the husks back to the stem and remove the silks

2. Put the husks back and tie at the top with a string or a strip of husk

3. Soak corn in cold water for 5 minutes

4. Cook on the grill


Greens include beet, broccoli leaves (also called Chinese flowering cabbage), collard, dandelion, kale, mustard, spinach, swiss chard, turnip

and purslane (”verdolagas”).

All greens are... An excellent source of beta-carotene A good source of vitamin C, folic acid, and fiber A good source of minerals, particularly iron and calcium

To select...

Choose leaves that are fresh, tender, a healthy green color, and do not have any bad spots. Beet tops and red chard should have a reddish color

Avoid leaves that are a yellowish-green color, soft, wilted or have coarse fibrous stems

To store...

Refrigerate by wrapping unwashed greens in damp paper towels and put in a loosely closed plastic bag for up to 3-4 days

Kale, mustard, and turnip greens develop a stronger flavor the longer they are stored, so it is best to use them within 2 days of purchase

To prepare...

Wash greens thoroughly before using. Remove any roots, separate the leaves and wash them in a bowl of cool water. Swish the leaves around in the water, but do not soak them. Lift the leaves out of the water, letting the dirt sink to the bottom of the bowl. Repeat this process until water left in the bowl no longer has any dirt.

Drain on disposable paper towels or a clean strainer.

Trim greens by cutting off and throwing away the stems of all the greens except Swiss chard (which can be eaten). Trim off any thick stems that go up into the leaves. Use the leaves whole, cut up, torn into bite-sized pieces, or shredded for cooking.

Cook greens by boiling, steaming, microwaving, stir-frying, adding to soups or pasta sauces. Also, many cabbage recipes can be prepared with greens instead of cabbage.

Note Most greens have strong flavors, coarse textures, and are usually cooked

before eating

13

HHAANNDDOOUUTTSS

FRUITS AND

VEGETABLES


Bake To cook in an oven with dry heat

Baste To moisten food as it cooks by spooning or brushing it, at regular intervals, with a liquid (such as fat, meat dripping, fruit juice, sauce, water, etc.)

Boil To heat liquid until it gets hot enough for bubbles to rise and break the surface

Broil To cook by direct radiant heat, such as on a grill or in a stove’s broiler

Brown To cook until the color of the food gets golden brown

Deep-Fry To cook in enough hot oil or other fat that the food floats (Usually a minimum of 3 inches)

Fry To cook in hot oil or other type of fat

Pan-Fry To cook in a small amount of oil or other type of fat

Poach To cook while food is submerged in boiling or simmering liquid, allows food to keep its shape

Roast To cook in an oven with dry heat (Term used when cooking meats or vegetables)

Sauté To cook food quickly in a pan over high heat in a small amount of hot oil or other type of fat

Scramble To cook while stirring to mix well (example: scrambled eggs)

Simmer To cook just below boiling point, low enough for tiny bubbles to begin to break beneath the surface

Steam To cook by setting food on top of boiling water in a covered container; cooking the food with the steam of the boiling water

Stew To cook slowly in simmering pot for a long period of time

Stir Fry To cook very quickly in oil, over high heat, while tossing and stirring lightly to preserve the shape of the food (For fast and even cooking, ingredients should be cut into evenly small pieces)

City and County of San Francisco, Department of Public Health, Nutrition Services, and Mission Latino Families Partnership (MLFP)

Abbreviations c - cup lb - pound pkg - package

dz - dozen lrg - large qt - quart

g or gal - gallon med - medium sm - small

hr - hour min - minute Tbsp or T - tablespoon

in - inch oz - ounce tsp or t - teaspoon

l - liter pt - pint

Conversions a pinch = 1/8 tsp (the amount you an pick up with your thumb and forefinger)

a dash = less than a pinch

1 Tbsp = 3 tsp 1/4 c = 4 Tbsp = 2 oz (liquid) 1/3 c = 51/3 Tbsp = 23/5 oz (liquid)

1 pt = 2 c = 16 oz

1 qt = 2 pt = 4 c = 32 oz

1 l = 41/5 c = 1 qt = 33¾ oz

1 gal = 8 pt = 16 c = 128 oz

Quick and Easy Healthy Substitutions

Use plain yogurt instead of sour cream

Use frozen yogurt instead of ice cream

Replace some fat with apple sauce or prune puree when baking

Use skim/ low-fat milk instead of heavy cream in white sauces

Use pureed cooked potato(es) in soups instead of cream

Use fruit juice, vegetable juice or wine (i.e. lemon, orange, tomato) instead of oil or butter when marinating meat (don’t forget the herbs)

Reduce sugar by 1/3 when baking

Reduce butter by ½ when baking

1/2 c = 1/4 c + 1/4 c

3/4 c = 1/4 c + 1/4 c + 1/4 c

3/4 c = 1/4 c + 1/2 c

2/3 c = 1/3 c + 1/3 c

1 c = 1/4 c + 1/4 c + 1/4 c + 1/4 c

1 c = 1/3 c + 1/3 c + 1/3 c

1 c = 1/2 c + 1/2 c

FF rruu ii tt ss aanndd vveeggee tt aabb ll ee ss ss oo ll dd oouu tt oo ff ss ee aa ssoonn tt eenndd tt oo ccoo ss tt mmoorr ee !!


FRUITS

Cherimoyas Persimmons

Coconuts Pomegranates

Cranberries Tangerines

Grapefruit

Kiwi

Oranges

Passion Fruit

Pears

VEGETABLES

Brussels Sprouts

Chayote

Greens Beans

Pumpkins

Sweet Potatoes

Winter Squashes

FRUITS

Apricots

Blueberries

Kiwi

Raspberries

Strawberries

VEGETABLES

Artichokes

Asparagus

Brussels Sprouts

Green Beans

Kale

Peas

Snow Peas

Turnips

FRUITS Apricots

Blackberries

Blueberries

Cherries

Figs

Grapes

Guavas

Mangoes

Melons

Nectarines

Passion Fruit

Peaches

Pears

Plums

Raspberries

Strawberries

Watermelon

VEGETABLES

Corn Peas

Cucumbers Peppers

Eggplant Snow Peas

Green Beans Spinach

Kale Summer Squashes

Leeks Tomatoes

Okra

FRUITS

Apples

Avocados

Bananas

Grapes

Grapefruit

Kiwi

Lemons

Limes

Oranges

Papayas

Pineapples

VEGETABLES Beets

Bell Peppers

Bok Choy

Broccoli

Cabbage

Carrots

Cauliflower

Celery

Chiles

Cilantro

Eggplant

Garlic

Green Onions

Greens

Herbs

Jícama

Lettuce

Mushrooms

Onions

Parsley

Plantain

Potatoes

Radishes

Spinach

Swiss Chard

Tomatoes

Tomatillos

Watercress

Zucchinis

FRUITS

Coconuts

Cranberries

Figs Oranges

Grapes Pears

Guavas Persimmons

Kiwi Pomegranates

Melons Strawberries

Tangerines

VEGETABLES

Brussels Sprouts

Cauliflower

Chayote

Kohlrabi

Pumpkins

Spinach

Sweet Potatoes

Tomatoes

Winter Squashes

Fruits and vegetables sold out of season tend to cost more!


FRUITS

Cherimoyas Persimmons

Coconuts Pomegranates

Cranberries Tangerines

Grapefruit

Kiwi

Oranges

Passion Fruit

Pears

VEGETABLES

Brussels Sprouts

Chayote

Greens Beans

Pumpkins

Sweet Potatoes

Winter Squashes

FRUITS

Apricots

Blueberries

Kiwi

Raspberries

Strawberries

VEGETABLES

Artichokes

Asparagus

Brussels Sprouts

Green Beans

Kale

Peas

Snow Peas

Turnips

FRUITS

Apricots

Blackberries

Blueberries

Cherries

Figs

Grapes

Guavas

Mangoes

Melons

Nectarines

Passion Fruit

Peaches

Pears

Plums

Raspberries

Strawberries

Watermelon

VEGETABLES

Corn Peas

Cucumbers Peppers

Eggplant Snow Peas

Green Beans Spinach

Kale Summer Squashes

Leeks Tomatoes

Okra

FRUITS

Apples

Avocados

Bananas

Grapes

Grapefruit

Kiwi

Lemons

Limes

Oranges

Papayas

Pineapples

VEGETABLES

Beets

Bell Peppers

Bok Choy

Broccoli

Cabbage

Carrots

Cauliflower

Celery

Chiles

Cilantro

Eggplant

Garlic

Green Onions

Greens

Herbs

Jícama

Lettuce

Mushrooms

Onions

Parsley

Plantain

Potatoes

Radishes

Spinach

Swiss Chard

Tomatoes

Tomatillos

Watercress

Zucchinis

FRUITS

Coconuts

Cranberries

Figs Oranges

Grapes Pears

Guavas Persimmons

Kiwi Pomegranates

Melons Strawberries

Tangerines

VEGETABLES

Brussels Sprouts

Cauliflower

Chayote

Kohlrabi

Pumpkins

Spinach

Sweet Potatoes

Tomatoes

Winter Squashes


Beat To use a fork, whisk, or an electric mixer to mix ingredients together using a fast circular motion

Blend To combine two or more ingredients until mixture is smooth and uniform in texture, color, and flavor

Bread To coat in bread crumbs before frying or baking

Chill To put in the refrigerator for at least 2 hours

Chop To cut into little pieces

Combine To put ingredients together or place them in the same bowl

Dice To cut into small square pieces, about ¼ inch

Drain To remove all the liquid - may be done by pouring into a colander or by pressing a plate against the food while tilting the container forward into another container or the sink

Fold To gently incorporate a light and delicate substance (such as beaten egg whites) with a heavier mixture, using a light “over-and-under” motion so as to bring the bottom of the mixture to the top

Grate To scrape against the small holes of a grater, making thin little pieces

Grease To coat a pan with oil or butter so food does not stick when cooking

Marinate To soak foods in a flavorful liquid that tenderizes or adds flavor to meat, fish, chicken, vegetables, or tofu

Mash To squash food with a fork, spoon, or masher

Melt To use heat to make a solid into a liquid

Mince To cut into very small pieces, smaller than chopped or diced

Mix To stir together with a spoon, fork, or electric mixer

Peel To remove the outside of a fruit or vegetable

Pit To remove the seed(s)

Preheat To turn oven on ahead of time so that it heats up to desired temperature before cooking

Shred To scrape against the large holes on a grater, making long, thin pieces

Stir To mix with a spoon

Strain To remove solid bits from liquid, may be done with a strainer

Wash To clean thoroughly

Whisk To beat ingredients together until smooth, using a kitchen tool called a whisk


Eat ONE MORE CUP of fruits and vegetables EVERY DAY to reach your recommended amount!

1 cup of fruits or vegetables (Raw, Cooked, or Frozen)

1 cup of cooked beans or peas

2 cups of leafy greens

1 small apple

2 small oranges

1 large banana or sweet potato

2 large plums

½ cup of dried fruit

1 cup of 100% fruit or vegetable juice

1 cup of fruit has approximately 60 calories

1 cup of vegetables has approximately 25 calories ½ cup of dried fruit has approximately 230 calories

For more information about how many cups of fruits and vegetables you need every day, please visit www.mypyramid.gov


Taste Good!

High in vitamins: -Vitamin C -Vitamin A -Folic Acid

High in minerals: -Calcium -Potassium -Magnesium

High in fiber

May help lower cholesterol

May help keep digestive system regular

Gives you a variety of colors and flavors

Rich in phytonutrients (“protectors” against disease)

May lower your risk of cancer

May lower your risk of heart disease

May lower blood pressure and risk of stroke

May help prevent and control diabetes

Low in fat and calories

May help control weight

Easy to prepare

For more information about how many cups of fruits and vegetables

you need every day, please visit www.mypyramid.gov


Taste Good!

High in vitamins: -Vitamin C -Vitamin A -Folic Acid

High in minerals: -Calcium -Potassium -Magnesium

High in fiber

May help lower cholesterol

May help keep digestive system regular

Gives you a variety of colors and flavors

Rich in phytonutrients (“protectors” against disease)

May lower your risk of cancer

May lower your risk of heart disease

May lower blood pressure and risk of stroke

May help prevent and control diabetes

Low in fat and calories

May help control weight

Easy to prepare

For more information about how many cups of fruits and vegetables you need every day, please visit www.mypyramid.gov

14

PPRROODDUUCCEE

GGLLOOSSSSAARRYY

14.1

FRUIT GLOSSARY

Apple - Manzana 1 Medium: 90 Calories 5g Fiber Commonly Grown: Washington Varieties: Braeburn, Golden Delicious, Fuji, Gala, Granny Smith, McIntosh

Apricot - Chabacano, Albaricoque 3 Medium: 60 Calories 3g Fiber Commonly Grown: California

Asian Pear - Pera Asiática, Pera China 1 Medium: 57 Calories 4g Fiber Commonly Grown: California

Avocado - Aguacate, Palta ½ Medium: 175 Calories 8g Fiber Commonly Grown: California Varieties: Bacon, Fuerte, Gwen, Hass, Lamb Hass, Pinkerton, Reed, Zutano

Banana - Plátano, Banano/a, Guineo 1 Medium: 117 Calories 4g Fiber Commonly Grown: Imported from outside the US

14.2

Berries - Moras, Bayas, ½ Cup: 33 Calories 5g Fiber Commonly Grown: California, Oregon Varieties: Blackberries, Boysenberries, Raspberries,

Blueberry - Mora Azul, Arándano Azul, Mora ½ Cup: 45 Calories 3g Fiber Commonly Grown: California, New Jersey

Cantaloupe - Melón, Melón Cantalú, Melón Francés ¼ Medium Cantaloupe: 52 Calories 1g Fiber Commonly Grown: California

Cherimoya - Chirimoya, Anona ¼ Medium: 145 Calories 3g Fiber Commonly Grown: California

Cherry - Cereza, Guindas 10 Cherries: 54 Calories 2g Fiber Commonly Grown: Washington Varieties: Bing, Lambert

Cranberry - Arándano Agno ¼ Cup: 103 Calories 2g Fiber Commonly Grown: Massachusetts

14.3

Cucumber - Pepino, Pepinillo ½ Cup: 10 Calories 1g Fiber Commonly Grown: California, Florida

Currant - Pasita Grosella ½ Cup: 37 Calories 2g Fiber Commonly Grown: Oregon Varieties: red currant, European black currant

Date - Datil 4 Dates: 102 Calories 3g Fiber Commonly Grown: California

Fig - Higo 3 Medium: 125 Calories 14g Fiber Commonly Grown: California Varieties: Kadota, Mission

Gooseberry - Uva Silvestre ½ Cup: 40 Calories 2g Fiber Commonly Grown: Oregon

Grape - Uva 15 Grapes: 26 Calories 1g Fiber Commonly Grown: California Varieties: Thompson seedless (green), Flame seedless (red), Ribier (purple) grapes

14.4

Grapefruit - Toronja, Pomelo ½ Medium: 46 Calories 5g Fiber Commonly Grown: Florida Varieties: white, pink, Ruby Red

Guava - Guayaba 1 Medium: 68 Calories 5g Fiber Commonly Grown: California, Florida, Hawaii

Honeydew Melon - Melón Blanco, Melón Chino ½ Cup: 35 Calories 1g Fiber Commonly Grown: California

Husk Tomato - Tomatillo 2 Husk Tomatoes: 25 Calories 2g Fiber Commonly Grown: Imported from outside the US

Kiwi 1 Medium: 51 Calories 3g Fiber Commonly Grown: California

Kumquat - Naranja China 3 Kumquats: 38 Calories 2g Fiber Commonly Grown: California

14.5

Lemon - Limón Amarillo, Limón 1 Medium: 26 Calories 1g Fiber Commonly Grown: California

Lime - Limón Verde, Lima 1 Medium: 33 Calories 2g Fiber Commonly Grown: California, Florida

Loquat - Níspero, Míspero 5 Loquats: 26 Calories 0.3g Fiber Commonly Grown: California

Mango - Mango ¼ Mango: 39 Calories 1g Fiber Commonly Grown: Florida, Mexico

Marmalade Plum – Sapote, Mamey Sapote Naseberry ½ Marmalade Plum: 168 Calories 2g Fiber Commonly Grown: Florida

Melon Varieties - Variedades de Melón 1/10 Casaba Melon: 48 Calories 1g Fiber Commonly Grown: California Varieties: casaba, venus honeydew, orange-fleshed honeydew, juane canari, honeydew

14.6

Nectarine - Nectarina 1 Medium Nectarine: 75 Calories 2g Fiber Commonly Grown: California

Olive - Aceituna 6 Large Olives: 36 Calories 1g Fiber Commonly Grown: California Varieties: black, Italian garlic(green), oil-cured (wrinkled), Greek Kalamata (brown)

Orange - Naranja, China 1 Medium: 71 Calories 7g Fiber Commonly Grown: California and Florida Varieties: Hamlin, Navel, Valencia

Papaya - Papaya, Fruta Bomba ½ Medium: 66 Calories 1g Fiber Commonly Grown: Hawaii

Passion Fruit - Maracuyá, Granada China, Parcha 2 Medium: 38 Calories 4g Fiber Commonly Grown: Imported from outside the US

Peach - Durazno, Melocotón 1 Medium: 43 Calories 2g Fiber Commonly Grown: California

14.7

Pear - Pera 1 Medium: 109 Calories 4g Fiber Commonly Grown: California, Oregon, Washington Varieties: Yellow Barlett, Red Barlett, Bosc, Anjou

Persimmon - Persimo 1 Medium: 131 Calories 3g Fiber Commonly Grown: California Varieties: Fuyu, Hachiya

Pineapple – Piña, Ananás ½ Cup: 44 Calories 2g Fiber Commonly Grown: Hawaii

Pineapple Guava - Feijoa 2 Medium: 50 Calories 4g Fiber Commonly Grown: California

Plum - Ciruela 2 Medium: 80 Calories 2g Fiber Commonly Grown: California Varieties: Damson, Red Beauty

Pomegranate - Granada 1 Medium: 115 Calories 0.5g Fiber Commonly Grown: California

14.8

Prickly Pear - Tuna 1 Medium: 48 Calories 5g Fiber Commonly Grown: Arizona, California

Prune - Ciruela Pasa, Ciruela Seca Dried Plum 10 Prunes: 223 Calories 6g Fiber Commonly Grown: California

Pummelo - Toronja China ¼ Medium: 65 Calories 0.5g Fiber Commonly Grown: California

Pumpkin - Calabaza ½ Cup: 30 Calories 1g Fiber Commonly Grown: California Varieties: orange, white, miniature, others

Quince - Membrillo 1 Medium: 59 Calories 2g Fiber Commonly Grown: California

Raisin - Pasa ¼ Cup: 122 Calories 2g Fiber Commonly Grown: California Varieties: black, green, white

14.9

Star Fruit – Carambola 1 Medium: 47 Calories 3g Fiber Commonly Grown: Florida

Strawberry - Fresa ½ Cup: 25 Calories 2g Fiber Commonly Grown: California

Tamarind - Tamarindo ¼ Cup: 82 Calories 2g Fiber Commonly Grown: Imported from outside the US

Tomato - Tomate, Jitomate 1 Medium: 32 Calories 2g Fiber Commonly Grown: California and Florida Varieties: green red salad, red Italian, red cherry, yellow pear, Roma, Beefsteak

Tangerine - Mandarina 2 Medium: 83 Calories 5g Fiber Commonly Grown: Florida

Watermelon - Sandía ½ Cup: 29 Calories 2g Fiber Commonly Grown: Florida Varieties: seeded, seedless

14.10

VEGETABLE GLOSSARY

Artichoke - Alcachofa ½ Medium: 37 Calories 3g Fiber Commonly Grown: California

Asparagus - Espárrago 6 Medium Spears: 27 Calories 2g Fiber Commonly Grown: California

Beet - Betabel, Remolacha ½ Cup: 28 Calories 1.5g Fiber Commonly Grown: Colorado

Beet Green - Hoja de Betabel ½ Cup: 25 Calories 1g Fiber Commonly Grown: Colorado

Belgium Endive - Endibia Bélgica ½ Cup: 9 Calories 1 g Fiber Commonly Grown: California

14.11

Bell Pepper - Pimiento, Chile Campana, Chile Dulce, Chiltoma ½ Cup: 15 Calories 1g Fiber Commonly Grown: California and Florida Varieties: Green, Orange, Red, Yellow

Bok Choy - Bok Choy, Repollo Chino ½ Cup: 11 Calories 0.5g Fiber Commonly Grown: California Varieties: Bok Choy, Baby Bok Choy

Broccoli - Brócoli, Brécol, Broculi ½ Cup: 27 Calories 3g Fibber Commonly Grown: California

Brussels Sprout - Col de Brusela 4 Brussels Sprouts: 40 Calories 3g Fiber Commonly Grown: California

Cabbage - Col, Repollo 1 Cup: 21 Calories 2g Fiber Commonly Grown: California, Texas

Cactus Leaf - Nopales ½ Cup: 28 Calories 6g Fiber Commonly Grown: California

14.12

Carrot - Zanahoria 1 Medium: 33 Calories 2.5g Fiber Commonly Grown: California

Cassava - Yuca ½ Cup: 165 Calories 1.85g Fiber Commonly Grown: California

Cauliflower - Coliflor ½ Cup: 17 Calories 2g Fiber Commonly Grown: California

Celery - Apio 2 Medium Stalks: 17 Calories 2g Fiber Commonly Grown: California

Chayote - Chayote, Guisquil ½ Cup: 24 Calories 1g Fiber Commonly Grown: Imported form outside the US

Chili Pepper - Chile 2 Tablespoons: 21 Calories 1g Fiber Commonly Grown: California Varieties: Habenero, Serrano, Pasilla, Fresno, Anaheim, California, many others)

14.13

Chinese Cabbage - Col Chino, Repollo Chino ½ Cup: 9 Calories 1g Fiber Commonly Grown: California

Chinese Okra - Quimbombó Chino ½ Cup: 59 calories 1g Fiber Commonly Grown: California

Chinese Winter Melon - Calabaza China ½ Cup: 16 Calories 0.5g Fiber Commonly Grown: California

Collard Green - Quelites ½ Cup: 21 Calories 0.5g Fiber Commonly Grown: California

Coriander - Cilantro, Culantro 15 Sprigs: 5 Calories 0.1g Fiber Commonly Grown: California

Corn - Elote, Maíz en Mazorca 1 Medium: 97 Calories 3g Fiber Commonly Grown: Florida Varieties: Yellow, White, Purple

14.14

Daikon (Japanese Radish) - Rábano Chino ½ Cup: 11 Calories 0.5g Fiber Commonly Grown: California

Dandelion Green - Hoja de Diente de León ½ Cup: 19 Calories 1g Fiber Commonly Grown: California

Eggplant - Berenjena ½ Cup: 15 Calories 1g Fiber Commonly Grown: California and Florida Varieties: Italian eggplant, Globe eggplant, Japanese eggplant

Eggplant (Thai and Japanese) - Berenjena China ½ Cup: 15 Calories 1g Fiber Commonly Grown: California and Florida Varieties: green Thai eggplant, violet/white Thai eggplant, deep-purple Japanese eggplant

Endive - Endibia 1 Cup: 14 Calories 1g Fiber Commonly Grown: California

Escarole - Escarole 1 Cup: 14 Calories 1g Fiber Commonly Grown: California

14.15

Fennel - Hinojo 1 Cup: 30 Calories 0.5g Fiber Commonly Grown: California

Garlic - Ajo 2 Cloves: 10 Calories 0.1g Fiber Commonly Grown: California

Green Beans - Ejote, Habichuelas Tiernas, Porotos Verdes, Judias Verdes, Bajocas, Chauchas, Porotos ½ Cup: 26 Calories 2g Fiber Commonly Grown: Florida

Green Onion - Cebollita Verde, Cebollín Verde 2 Green Onions: 17 Calories 1g Fiber Commonly Grown: California

Herbs - Hierbas ¼ Cup: 4 Calories 0.1g Fiber Commonly Grown: California Varieties: oregano, lemon grass, Japanese shiso, thyme, rosemary, sage, parseley, chives, marjoram, mint, others

Iceberg Lettuce - Lechuga 1 Cup: 7 Calories 1g Fiber Commonly Grown: California

14.16

Kale – Col Rizado, Repollo Rizado ½ Cup: 23 Calories 0.5g Fiber Commonly Grown: California Varieties: green kale, red kale

Kohlrabi - Kohlrabi ½ Cup: 25 Calories 1g Fiber Commonly Grown: California

Leaf Lettuce - Lechuga de Hoja 1 Cup: 14 Calories 1½ g Fiber Commonly Grown: California Varieties: green leaf, butter lettuce, red leaf

Leek - Puerro ½ Cup: 19 Calories 0.5g Fiber Commonly Grown: California

Mushroom - Champiñón, Ceta, Hongo ½ Cup: 28 Calories 2g Fiber Commonly Grown: Pennsylvania Varieties: shiitake, white button, enoki, portabella, others

Mustard Green - Hoja Verde de Mostaza ½ Cup: 18 Calories 0.5g Fiber Commonly Grown: California

14.17

Okra - Quimbombó ½ Cup: 31 Calories 1g Fiber Commonly Grown: Florida

Onion - Cebolla ½ Cup: 52 Calories 2g Fiber Commonly Grown: California and Texas Varieties: yellow, white, purple

Parsley - Perejil 10 Sprigs: 4 Calories 0.5g Fiber Commonly Grown: California Varieties: curled leaf, French

Parsnip - Chirivia ½ Cup: 66 Calories 4g Fiber Commonly Grown: Oregon

Pea - Chícharo, Arveja, Guisante ½ Cup: 70 Calories 3g Fiber Commonly Grown: California

Plantain - Plátano Macho, Plátano ½ Cup: 99 Calories 0.5g Fiber Commonly Grown: Imported from outside the US

14.18

Potato - Papa 1 Medium: 218 Calories 1g Fiber Commonly Grown: California, Idaho, Maine Varieties: round red, russet, long white, small round white, red creamer potatoes

Radicchio - Radicchio 1 Cup: 9 Calories 0.4g Fiber Commonly Grown: California

Radish - Rábano 3 Radishes: 7 Calories 0.5g Fiber Commonly Grown: Florida Varieties: Red Bell, White Globe, Easter Egg, White Icicle, Long Pink radishes

Rhubarb - Apio Morado, Ruibarbo ½ Cup: 197 Calories 1g Fiber Commonly Grown: Oregon and Washington

Romaine - Lechuga Romana 1 Cup: 9 Calories 1g Fiber Commonly Grown: California

Rutabaga - Nabo Sueco ½ Cup: 34 Calories 1g Fiber Commonly Grown: California and Oregon

14.19

Snow Pea - Chícharo Chino ½ Cup: 36 Calories 2g Fiber Commonly Grown: California

Spinach - Espinaca 1 Cup: 16 Calories 2g Fiber Commonly Grown: California and Texas

Sprouts - Brote de Alfafa, Retoño de Alfalfa 1 Cup: 10 Calories 1g Fiber Commonly Grown: California Varieties: alfalfa, onion, radish sprouts

Sugar Snap Pea - Chícharo Dulce ½ Cup: 36 Calories 2g Fiber Commonly Grown: California

Summer Squash - Calabacita de Verano, Pipían Amarillo

½ Cup: 22 Calories 2g Fiber Commonly Grown: California and Florida Varieties: zucchini, yellow crookneck, yellow straightneck, pattypan, scallopini summer squashed

Sweet Potato - Camote. Batata, Boniato, Moniato, Papa Dulce 1 Medium: 121 Calories 4g Fiber Commonly Grown: North Carolina

14.20

Swiss Chard - Acelga Suiza ½ Cup: 24 Calories 1g Fiber Commonly Grown: California Varieties: white-rib Swiss chard, rhubarb (or red) Swiss chard

Taro Root - Yautia, Quiequisque ½ Cup: 94 Calories 1g Fiber Commonly Grown: Imported from outside the US

Turnip - Nabo ½ Cup: 19 Calories 1.5g Fiber Commonly Grown: California

Turnip Green - Hoja de Nabo ½ Cup: 18 Calories 2g Fiber Commonly Grown: California

Water Spinach - Espinaca China ½ Cup: 13 Calories 0.5g Fiber Commonly Grown: California

Watercress - Berro ½ Cup: 4 Calories 0.4g Fiber Commonly Grown: California

14.21

Wax Bean - Ejote Amarillo, Habichuelas Tiernas ½ Cup: 26 Calories 2g Fiber Commonly Grown: Florida

Winter Squash - Calabaza de Invierno ½ Cup: 24 Calories 2g Fiber Commonly Grown: California and Florida Varieties: spaghetti, butternut, acorn

Winter Squash Varieties - Variedades de Calabaza ½ Cup: 49 Calories 3g Fiber Commonly Grown: California and Florida Varieties: white pumpkin, turban, kabocha winter squashes

Yam bean - Jícama ½ Cup: 25 Calories 0.5g Fiber Commonly Grown: Imported from outside the US

Yard-Long Bean - Ejote Chino ½ Cup: 104 Calories 1.5g Fiber Commonly Grown: California

Zucchini - Calabacita, Pipían, Calabacín ½ Cup: 18 Calories 2g Fiber Commonly Grown: California and Florida

15

RREESSOOUURRCCEESS

15.1

Cooking Class Resource Request Cook Well, Live Better!

Contact Information

Name:

Organization:

Program Name:

Address:

Ph: Fx:

E-mail:

Class Information


Item Qty Literature (*Trilingual: English, Spanish and Chinese)

*Healthy Tip #1: Snacks for Energy

*Healthy Tip #2: Boost Your Energy

*Healthy Tip #3: Cooking Light

*Healthy Tip #4: Eat Fruits & Vegetables

*Healthy Tip #5: Better Fast Foods

*Healthy Tip #6: Get More Folic Acid

*Healthy Tip #7: Weight and Health

*Healthy Tip #8: Lower Your Stress

Healthy Tip #9: Build Your Strength - En

Healthy Tip #9: Build Your Strength - Sp

Healthy Tip #9: Build Your Strength - Ch

*Healthy Tip #10: Eat Variety For Health

*Healthy Tip #11: Growing Healthy Kids

*Healthy Tip #12: Free Fun

*S.F. Farmers Market Schedule and Locations WIC - Importance of Fruits and Vegetables WIC - Importance of Fruits and Vegetables - Sp WIC - Services and Referral Guidelines

Please fax form to: (415) 575-5798

Once your order is received you will be contacted to schedule a pick time. Please provide at least 2 weeks notice, we can not guarantee that staff will be

able to fill orders with shorter notices. Thank You!

15.2

Procedure for requesting food donation from vendor

1. Build a rapport with a local vendor in the neighborhood you work

in, live in, or participants live in. 2. Make a list of recipe ingredients needed for the class 3. Write the vendor a letter, on business letterhead, requesting a

donation, informing him or her of the reason for the request, and who will benefit: participants as well as their business.

4. Go to the vendor’s location, (if possible with a few participants) to

personally deliver the letter to him or her. Speak to the vendor, allow him/her to meet participants and ask questions about the program.

5. If vendor agrees to donate produce, schedule a time to pick up

the produce 6. Pick up the produce from the vendor 7. Conduct class 8. Write a thank you letter and have the class participants sign it. 9. Deliver the thank you letter, preferably in person

15.3

Sample Donation Request Letter to Vendor

Date Name of Owner/Manager Vendor/Store Name Address Dear __________, I passed by your store the other day to buy fruits and vegetables as I often do, since I work as a teacher at the school near Cesar Chávez. That day I spoke to you about the possibility that you could donate some foods for a nutrition class on Monday March 21, 2005. It is for a group of mothers who participate in a literacy program called Even Start. We are located at Cesar Chávez School, near your store. The participants also often buy from your store. The donation goes to a good cause, since it will help mothers to learn about healthy nutrition for their children and family, using healthy and economical products. If you could donate the following foods we would greatly appreciate it: 2 mangoes 1 avocado 4 mandarins 1 container of plain yogurt 2 lemons 1 package of carrots 3 jícamas 3 oranges 1 sprig of parsley 2 bananas 1 small basket of strawberries 3 peaches With your authorization, I would like to receive the ingredients a day before for our class, Sunday March 20, 2005. Respectfully, Name Title Organization/Agency Phone Number

15.4

English/Spanish Glossaries & Dictionaries

Spanish/English Food and Kitchen Glossary

• Spanish English Bilingual Food Glossary • The website provides you with an alphabetized food glossary. All you

have to do is click on the alphabet to surf the glossary • www.lingolex.com/spanishfood/index.htm

General English-Spanish Dictionary

• The website provides you with an English-Spanish dictionary.. All you have to do is click on the alphabet to surf the dictionary

• www.efn.org/~newslett/dictionary/index.html Kitchen-Cocina

• The website provides you with a table of Kitchen Terms in English and Spanish

• www.mcwdn.org/Spanish/SpanKitchen.html Cooking Dictionary

• Provides definitions for various cooking techniques, terms, and recipe ingredients

• www.cooksrecipes.com/cooking-dictionary/cooking-dictionary.html

15.5

Fruits and Vegetables (for more information)

Fruits and Veggies More Matters • Provides consumers with specific information about how to include

more servings of fruits and vegetables into their daily routines, and increasing the availability of fruits and vegetables at home, school, work, and other places where food is served.

• Example: What counts as a cup?, The colors of health, Tips, Recipes • www.fruitsandveggiesmatter.gov

Harvest of the Month

• Harvest of the Month provides the tools and resources to give students hands-on opportunities to explore, taste and learn about the importance of eating fruits and vegetables

• Example: Fun Facts, Produce List, Family Newsletter, Educator Newsletter

• www.harvestofthemonth.com Latino Nutrition Coalition

• The Latino Nutrition Coalition (LNC) is an Oldways’ educational program inspiring Latinos to improve and maintain their health through traditional foods and active lifestyles. The LNC creates practical, culturally-aware materials in English and Spanish that help Latinos combine the best of their healthy food traditions with the realities of modern American life.

• Example: Recipes, Nutrition Basics, Portion Control Guidelines • www.latinonutrition.org

San Francisco Farmers’ Markets Schedule and Locations

• The Feeling Good Project website provides a link to the San Francisco Farmers’ Markets schedule and locations in a double sided (English/Chinese and English/Spanish) handout

• www.sfdph.org/dph/comupg/oprograms/MCH/FeelingGood.asp

15.6

Food Safety Food and Nutrition Information Center (FNIC)

• FNIC's web site provides a directory to credible, accurate, and practical resources for consumers, nutrition and health professionals, educators and government personnel. Visitors can find information about foodborne illness prevention.

• Example: Food Safety Education and Training Materials, Sanitation and Quality Standards, Food Safety Research Information

• www.nal.usda.gov/fnic Gateway to Government Food Safety Information

• Includes news and safety alerts, consumer advice, industry assistance, information on food borne pathogens, national food safety programs, reporting illnesses and product complaints, and federal and state government agencies.

• Example: Food Handling Advice, Food Safety Games and Puzzles, Food Safety Education Materials in Spanish

• www.foodsafety.gov Partnership for Food Safety Education (PFSE)

• PFSE’s website is dedicated to educating the public about safe food handling to help reduce food borne illness.

• Example: Four Steps to Fight Bacteria, Safe Produce Handling, Fight against Bacteria Facts Sheets and Brochures

• www.fightbac.org

15.7

Nutrition and Physical Activity Education Materials

American Dietetic Association (ADA)

• ADA's Knowledge Center provides timely and objective food and nutrition information for consumers, health professionals and ADA members.

• Example: Daily News, Nutrition Fact Sheets, Healthy Habits for Healthy Kids

• www.eatright.org

California Adolescent Nutrition and Fitness (CANFit) Program

• CANFit provides you with resource materials on adolescent nutrition and physical activity

• Example: Nutrition Activities, Food Label Handout • www.canfit.org

California Healthy Kids Resource Center (CHKRC)

• CHKRC maintains a comprehensive collection of health education materials for use by teachers, administrators, university faculty, LEA staff and other professionals who work with preschool through 12th grade students in school settings and after-school programs.

• Example: Health Education Library, Newsletters • www.californiahealthykids.org

California Project LEAN (Leaders Encouraging Activity and Nutrition) (CPL)

• CPL provides you with a wealth of resources, evaluations, articles and materials for promoting healthy eating and physical activity.

• Example: Fact Sheets, Lesson Plans, Snack Calculator • www.californiaprojectlean.org

Feeling Good Project

• The Feeling Good Project website provides trilingual (English, Spanish, & Chinese) Nutrition & Physical Activity Promotion Brochures developed by the Feeling Good Project.

• Example: Snacks for Energy, Better Fast Foods, Free Fun • www.sfdph.org/dph/comupg/oprograms/MCH/FeelingGood.asp

15.8

Nutrition and Physical

Activity Education Materials My Pyramid

• The MyPyramid web site provides nutrition and physical activity information specifically for professionals, in addition to the content for consumers.

• Example: Tip of the Week, Inside the Pyramid, Tips for Each Food Group, Physical Activity, Eating Out, a Sample Menu.

• www.mypyramid.gov Nutrition.gov

• Nutrition.gov provides easy access to the best food and nutrition information from across the federal government. It serves as a gateway to reliable information on nutrition, healthy eating, physical activity, and food safety for consumers, educators and health professionals.

• Example: What’s in Food, Smart Nutrition 101, Shopping, Cooking, and Meal Planning

• www.nutrition.gov Team Nutrition

• The Team Nutrition site provides information on nutrition education, healthy eating and physical activity. Schools are the key focal point. Team Nutrition provides a kid’s page, complete with games, fun links to other sites, and a list of resources that will encourage kids to be healthy.

• Example: Food, Family and Fun, Kids Corner, USDA for Kids • www.fns.usda.gov/tn/Students/Fun/index.html

Your Energy Wake-Up Call!

• Project Lean site that is specifically for teens. Provides information about healthy eating and physical activity for teens.

• Example: Smart Eating Strategies, Work-Out Tips • www.caprojectlean.org

cook well - live better! cooking class curriculum

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