Healthy Winter Cooking Tips & Recipes for Eating Local This Season

Presented by Carolyn ScherfLocal Food Coordinator, Dubuque County ISU Extension and Outreach& Megan Martin Americorps Antihunger VISTA, Project Concern Dubuque

Winter Greens Root VegetablesWinter Squash

“LOCAL”

“Local” Food is defined relatively.

Local Health

Quality of Care10%

Access to Care10%

Physical Environment10%

Healthy Behaviors30%

Social and Economic Factors

40%

Social Determinants of Health

Eating Healthy Food

County Health Rankings University Of Wisconsin Department of Public Health

75,000 do not eat adequate fruits and vegetables

93,653 people live in Dubuque County

25,000 are obese

5,700 have Type I or Type II Diabetes Source: Community Health Needs Assessment, (2011-2014) Finley Hospital

The Public Cost of Treating Diabetes in Dubuque:

$28,098,720

Average cost of healthcare for diabetics according to the American Diabetes Association: $7,900/year

(Average cost to the public sector $4,929.60/year)

$

Other Common Diet-Related Illnesses:

•Cardiovascular Disease• Kills 1 American every 35 seconds

•Osteoporosis• Effects 54 million U.S. adults age 50 and older

Cancer Killed 179 people in Dubuque between 2002-06

How is food related to cancer?

Diet may be linked to as much as 1/3 of all cancer cases in the US.

Recent research has shown that components of plant foods called phytochemicals may decrease cancer risk.

http://extension.psu.edu/health/functional-foods/diet-cancer/action/deep-leafy-green-vegetables/factsheet

WINTER GREENS

What winter greens are available locally?

What Winter Greens are Available Locally?

•Kale

•Mixed Lettuce

•Asian Greens & Mustard Greens

•Microgreens

• Turnip Greens

•Collard Greens

• Spinach

Today’s Recipe Kale with Nuts and Raisins

5 Servings – Total Cost: $1.36 - Serving Cost: $0.27

Source: University of Maryland Extension. Eat Smart. Be Fit. Recipes.

•1/4 cup nuts, chopped•2 tablespoons vegetable oil•2 cloves garlic, chopped•1 bunch kale, stems removed and chopped•1/2 cup raisins•salt (optional, to taste)

Preparation

• Wash greens thoroughly • Place in a sink filled with lukewarm water and swish around to remove dirt

and grit.

• Whirl in a salad spinner or pat with paper towels to dry thoroughly

De-Stalking Kale

•Mature winter greens have a tough center stalk – it is edible but needs to be cooked (or juiced!)

Mild Greens vs. Stronger Flavored Greens

Mild greens (spinach, kale, chard)

can be steamed, boiled, or eaten raw.

Stronger flavored greens (collard, mustard, turnip)benefit from longer cooking in a seasoned broth & blanching

What nutrient are winter greens known for possessing in abundance?

Vitamin K

Vitamin KHelps blood clot properly

Deep Green Health BenefitsGreen Leafy Vegetables like Kale, Collards & Spinach contain

Vitamin A - Vitamin C – FiberVitamin K

• Vitamin A is necessary for healthy body tissue

• Vitamin C acts as an antioxidant

• Fiber may help reduce the risk of colon cancer by helping get rid of digestive wastes

• Vitamin K helps blood clot

Winter Greens

Experts recommend 3 - 4 servings of dark green leafy vegetables per week

*One serving is 1/2 cup cooked or 1 cup raw greens

Selection

Selection

• Select green leafy vegetables that are dark green, crisp, and firm, without signs of yellowing or wilting

• Remember that they cook down considerably- so choose the amount carefully

1 pound fresh = 1-1/2 to 2 cups cooked greens

How do you incorporate greens into your diet?

Tips for adding greens easily

• Add to omelets

• Use in place of lettuce on sandwiches

• Add to soups and stir fries

• Boil, steam, or fry them on their own

Blanching: Collards, Mustard or Turnip Greens • Drop in boiling water for 10 seconds and then ice water for 10

seconds) before adding to soups or stews

Stir Frying Tips

• Heat oil or butter on high heat

• Cook minced garlic, scallions and/or ginger until fragrant (about 1 minute)

• Add greens: The amount of cooking time depends on thickness and coarseness of leaves • Ex: cook and stir five cups of mustard leaves in 1 to 2 T of butter for 30 seconds

followed by 2 to 3 minutes with the lid on until leaves wilt.

• Add sauce:• soy sauce, broth, oyster & Asian sauces, Chinese five-spice; hot pepper flakes;

toasted sesame seeds

Today’s Recipe Kale with Nuts and Raisins

5 Servings – Total Cost: $1.36 - Serving Cost: $0.27

Source: University of Maryland Extension. Eat Smart. Be Fit. Recipes.

•1/4 cup nuts, chopped•2 tablespoons vegetable oil•2 cloves garlic, chopped•1 bunch kale, stems removed and chopped•1/2 cup raisins•salt (optional, to taste)

StorageWrap in damp paper towels and place in a perforated plastic bag in the refrigerator

Fresh greens will keep up to 1 week

Frozen greens will keep for up to 6 months

Resources For more information on Greens

• Utah State University

• Dr. Terry Wahl's “The Wahls Protocol”

• ISU “Spend Smart Eat Smart”

• SNAP USDA “What’s Cooking”

Local Jobs

If all Dubuque County residents purchased locally

5 servings of fruits and vegetables for 3 months over $9,000,000 in economic

activity would accrue along with the creation of

121+ Jobs

Regional Food Systems Working Group (2012) Economic Impacts Report

$

On-Farm Jobs

Percent of Iowa Farmers Over 65 and Under 35 Years Old

0%

5%

10%

15%

20%

25%

30%

1959 1964 1969 1974 1978 1982 1987 1992 1997 2002 2007

< 35 > 65

Farmers$

Value-add jobs

Institutional Buyer- Created Jobs

1 in 20 are unemployed in Dubuque

ROOT VEGETABLES

Today’s Recipes Raw Beet Salad

6 servings – Total Cost ___ Cost per serving ___

Raw Beet Salad

4 Medium or large Beets – orange or red

Sea salt & pepper

3 tablespoons extra virgin olive oil

1 lemon

Optional:

Fresh Parsley

2.5 ox feta or goat cheese

Beets: Nutrition Facts

Beets are an excellent source of folate. Beets are good sources of potassium, vitamin C, and fiber

Folate is the B vitamin known for its role in preventing birth defects in growing fetuses

What other Root Vegetables are available Locally?

•Carrots

•Parsnips

•Rutabagas

• Turnips

•Radishes

•Beets

• Sweet Potatos

Name that Root Crop

What about root vegetables is good for you?

Health Benefits• Root Vegetables are high in

FIBER• Important for keeping you feeling full for longer, prevents

constipation and encourages good colon health

• Each root vegetable also comes with its associated vitamins and minerals

How do you pick a good root vegetable?

Selection Tips

• Heavy for its size

• Hard – not soft

How do you prepare root vegetables?

Tips for adding root vegetables easily

• Root veggies take time. Start them first and leave them cook while you do something else

• Generally inexpensive and filling as a side dish

• Good in: • Stews, soups

• Pot pies

• Roasted

• Raw

• In a salad

• Mashed

Baked Root Fries

Baked - Rutabaga - Carrot - Parsnip Fries 2 ½ lbs root veggie of your choice

1 tbsp. chopped fresh rosemary

1 large garlic clove – minced

3 tbsp. olive oil

Salt and Pepper

½ teaspoon ground cumin

Instructions

• Preheat oven to 475 F

• Mix veggies with chopped rosemary, garlic, and olive oil on baking sheet

• Season with salt and pepper and toss to coat

• Spread out evenly on baking sheet

Pro Tips for Roasting

High Heat causes a reaction that caramelizes the surface of food, a brown crust on the outside seals moisture and flavor

• Cut 4 or 5 types of veggies into uniform chunks, caramilize with onions

• Olive Oil: Use about 2 tsp per 3-4 cups of vegetables

• Heat the over to 400 and roast for 30 minutes, stirring every 10

• Add leftovers to soups or casseroles

Storage

• Store at 50 degrees – do NOT allow to freeze

• Wrap in plastic to store in the refrigerator

Useful resource:

• Root Cellaring: Natural Cold Storage of Fruits and Vegetables by Mike and Nancy Bubel

Eat Raw

Scrub your carrots, peel and slice your turnips

WINTER SQUASH

Today’s Recipe South of the Border Soup

• Produce for Better Health Association

• Add picture

Ingredients • 2 tbsp. Butter

• 2 Medium Onions – Chopped

• 1 Medium Carrot – Chopped

• 2 cloves chopped Garlic

• 1 butternut squash – peeled seeded and cubed

• 2 jalapeno peppers – seeded and chopped

• 5 cups low-sodium chicken broth

• 1 cup tomato puree

• Salt

• Black pepper

What winter squash is your favorite?

Selection

• Heavy for its size

• Thick, hard skin

• Skins should have vivid color

• No cracks or soft spots

• With butternut – choose one with a long neck and small bulb- it has more meat

What are some ways you’ve prepared winter squash before?

Deep Orange Health Benefits• Orange Vegetables like winter squash are high in

Beta Kerotine (turns to Vitamin A in our bodies)

• Important for skin health and immune system functioning

What are the health benefits of Winter Squash?

Storage• Winter squash will keep 3-6 months when stored in a cool, dry place

• Shoot for 50 degrees • Same for onions, parsnips, carrots, potatoes

Pro Tips

• Add grated, canned, or leftover cooked squash to muffin or breads

• Sample them to find your favorites

• Puree winter squash and use it as a base for thick, hearty soup

• Sprinkle cinnamon or pumpkin pie seasoning on baked squash

• Cut squash in half and stuff with other ingredients like rice, corn, and beans

• Squash fries

• Add butter and eat it on the side like a baked potato

• Add to rice dishes, like risotto

Cutting up Squash

Use a big, SHARP knife

Poke several holes in the squash with a fork

Microwave it about 5 minutes, until slightly soft

Allow to cool

Cut in half and remove the seeds,

Peel off the outside

Cut into cubes or strips

Baking

• Put haves on a baking sheet without peeling

• Set oven to 400 for 40-50 minutes or until tender

• Scoop out the meat or eat strait from the rind

Boil or Sauté

• Chunk the pieces up

• Sprinkle with olive oil

• Place in over at 400 for 40-50