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Learning About Whole Foods // WEEK 3

Time Topics Workbook Reference

5 min. Welcome and Introduction »» Students learn about today's workshop.

10 min. Go, Slow, STOP!»» Students differentiate between “whole foods” and “minimally processed” and “very processed” foods.

»» Students list reasons why whole foods and minimally processed foods are healthier.

»» Students equate low processing with high nutrition, and vice versa.

p. 24

20 min. Pick two of the following activities: Three Little Pigs»» Students differentiate between “whole foods” and “minimally processed” and “very processed” foods.

»» Students list reasons why whole foods and minimally processed foods are healthier.

»» Students equate low processing with high nutrition, and vice versa.Plant Parts We Eat »» Students understand how plants grow and where we get whole foods from.

Grain Game»» Students learn how to identify variouswhole grains.

Bean Game»» Students learn to identify various beans.

Fueling Your Brain»» Students learn how to incorporate whole foods for good energy and mood.

p. 25

p. 45

p. 32

p. 33

p. 29

25 min. Recipe Demonstration or Activity (see EatFresh.org for ideas)Closing Question: Do you notice a connection between different foods you eat and how you feel after eating them?

Notes:

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mGo, Slow, STOP! and Three Little Pigs

Materials » examples of foods in various stages of processing (oranges, orange

juice; corn, tortillas, corn flakes, etc.)

» workbook pages 24 and 25

Desired Outcomes » Students are able to differentiate between “whole foods” and

“minimally processed” and “overly processed” foods.

» Students lists reasons why whole foods and minimally processed foods are healthier for themselves and our environment.

» Students equate low processing with high nutrition, and vice versa.

Directions1. Line up several different types of foods that fall into “whole

foods,” “minimally processed,” and “overly processed” categories. Alternatively, use the Go, Slow, STOP! worksheet to introduce the concept.

2. Ask participants what the differences are between these foods. How are they made? Could they be made at home? How many ingredients does each have?

3. Define whole foods: natural, unprocessed.

» Whole foods benefits:

» original nutrients intact

» less processing means less energy to produce = better for the earth

» nothing added - no salt, sugar, chemicals, colorings, etc.

» less processing usually means less packaging = less waste

4. Brainstorm different ways to process food.

» How are bread and cereal made? Soft drinks? Hot chips?

» When we make the recipes for our class, we are processing the food.

» Consider healthy ways to process food, additives to limit, etc.

5. Have students complete page 16 with new examples they can think of.

Options » Give each table a whole food and have them list different processed foods that come from that whole

food. For example: apples are the whole food, processed foods are: apple juice, apple pie, apple sauce, etc. » Give examples of highly processed food and try and think what the original whole foods might be.

Chewing gum? Hot chips? Soda?

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Go, Slow, STOP! r Which foods are healthy to eat every day? Which are best to avoid?

» A Go food is a fresh, whole food. We want to eat mostly Go foods.

» A Slow food is minimally processed, and can often be a healthy choice.

» A STOP! food is a highly processed food that we should avoid eating.

What examples would you add to each group?

Go! » Corn on the cob

» Brown Rice

» An Orange

» Milk

More examples: _____________________________________________________________________

Slow » Canned corn

» White rice

» Orange juice

» Yogurt

More examples: _____________________________________________________________________

STOP! » Corn Flakes (or another generic cereal

made from corn)

» Rice Cereal Treats

» Orange soda

» American cheese slices

More examples: _____________________________________________________________________

SODA

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Three Little Pigs r What foods can we eat to make our bodies as strong and healthy as

possible? Eating unhealthy foods is like having a house made of hay (too many STOP! foods), eating slightly better foods is like having a house made of sticks (a mixture), and eating the healthiest foods makes our bodies as strong as a house of bricks (lots of GO! foods).

Draw pictures of foods that belong to each category.

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Go, Slow, STOP! r Which foods are healthy to eat every day? Which are best to avoid?

» A Go food is a fresh, whole food. We want to eat mostly Go foods.

» A Slow food is minimally processed, and can often be a healthy choice.

» A STOP! food is a highly processed food that we should avoid eating.

What examples would you add to each group?

Go! » Corn on the cob

» Brown Rice

» An Orange

» Milk

More examples: _____________________________________________________________________

Slow » Canned corn

» White rice

» Orange juice

» Yogurt

More examples: _____________________________________________________________________

STOP! » Corn Flakes (or another generic cereal

made from corn)

» Rice Cereal Treats

» Orange soda

» American cheese slices

More examples: _____________________________________________________________________

SODA

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pThree Little Pigs r What foods can we eat to make our bodies as strong and healthy as

possible? Eating unhealthy foods is like having a house made of hay (too many STOP! foods), eating slightly better foods is like having a house made of sticks (a mixture), and eating the healthiest foods makes our bodies as strong as a house of bricks (lots of GO! foods).

Draw pictures of foods that belong to each category.

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Plant Parts We Eat

Materials » workbook page 35

Desired Outcomes » Students learn about different plant parts and which ones we eat.

DirectionsWorking alone or with partners, have kids complete the workbook page. You may wish to prompt them by providing a few more examples for each part, such as:

» Roots and bulbs: onion, yam, carrot, radish, ginger, garlic, beet, potato

» Leaves: all green leafy vegetables such as spinach, cabbage, kale, lettuce; herbs such as mint, basil

» Fruits: peppers, tomato, squash, cucumber, apple, peach, etc.

» Stems and stalks: celery, asparagus, some herbs (like cilantro stems)

» Seeds: corn, peas, beans, sunflower seeds, pumpkin seeds, sesame seeds, peanuts; some fruits/vegetables with edible seeds such as strawberries and cucumbers; some “seed grains” such as quinoa

» Flowers: broccoli, cauliflower

Also help them identify the common spice we use that comes from tree bark: cinnamon.

Discussion Questions » Which plant parts do you think you eat the most?

» What plants have more than one part you can eat? (examples: fruits and vegetables with edible seeds, carrots and carrot tops, celery, and celery root)

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Plant Parts We Eat r Think of your favorite plant foods. Which parts of the plant do they

come from? Try and fill in the boxes with foods from each part.

r We even eat the bark of some trees! Can you name the common brown spice that comes from tree bark? Hint: it is used in desserts like apple pie.

Stems Roots

FlowersFruit

LeavesSeeds

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pPlant Parts We Eat r Think of your favorite plant foods. Which parts of the plant do they

come from? Try and fill in the boxes with foods from each part.

r We even eat the bark of some trees! Can you name the common brown spice that comes from tree bark? Hint: it is used in desserts like apple pie.

Stems Roots

FlowersFruit

LeavesSeeds

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Grain Game, Bean Game

Materials » small amount of each grain and bean in the quiz—put in individual, small, numbered baggies

» workbook pages 32 and 33

» pens

Desired Outcomes » Students learn to identify various whole grains and beans.

Directions1. In pairs, have students pass around the bag and try to identify the names of each food by placing the

corresponding number from the baggie in the space provided on the workbook page.

2. Go over answers and explain different ways of cooking the beans and grains.

EatFresh.org Integration » Show participants how to search for a particular bean or grain. These pages include information on

storage and cooking, as well as links to related recipes.

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Grain Game r Can you identify different whole grains? Whole grains have more

nutrients than refined grain foods such as white pasta. Use them in soups or as salad bases, breakfast cereals, or side dishes.

Ȫ AMARANTH: Combine 1 cup amaranth with 21/2 cups of water in a pot and bring to a boil. Cover and simmer for 20 minutes, until water is absorbed. Amaranth can also be popped like popcorn in a skillet.

Ȫ BARLEY: Add 1 cup of barley to 3 cups of boiling water, cover and cook for 45 minutes or until barley is tender and water is absorbed. Choose whole barley instead of pearled for more nutrients.

Ȫ BUCKWHEAT (or kasha): Place 1 cup of buckwheat in a pot and cover with 2 cups of water. Cover and boil for 15-20 minutes, or until all the water is absorbed. Buckwheat is gluten-free.

Ȫ BULGUR WHEAT: The finer ground the bulgur, the shorter time it needs to be cooked. For a medium grind, pour 2½ cups of boiling water over 1 cup of bulgur. Cover and let stand for 30 minutes, or until the water is absorbed. Bulgur wheat is a great option for a limited kitchen.

Ȫ COUSCOUS: Bring 1½ cups of water to a boil in saucepan, take off the heat, add 1 ½ cups of couscous, cover and let sit for 5-10 minutes, then fluff with a fork. Couscous is a great option for a limited kitchen. Choose whole wheat couscous for more nutrients.

Ȫ MILLET: Add 1 cup millet to 2½ cups water in a saucepan. Bring to a boil, cover and simmer for 25 minutes. Make it creamier by adding more water and stirring frequently while cooking.

Ȫ OATS: Cook 1 cup of oats in 2 cups of water. For rolled oats, cook 15 minutes and for steel-cut oats, cook for 30 minutes.

Ȫ QUINOA: Bring 1½ cups of water to a boil and add 1 cup of rinsed quinoa. Cover and cook for 15 minutes. Quinoa is gluten-free.

Ȫ WHEAT BERRIES: Bring 3 cups of water to a boil and add 1 cup of wheat berries. Simmer uncovered for 45 minutes and drain before serving.

Ȫ BROWN RICE: Boil 2 cups water and add 1 cup rice. Cover and cook for about 45 minutes.

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Bean Game r Beans are good for you! They contain protein and fiber. Use beans

in soups, salads, burritos or tacos, or mash them to make a dip. What beans do you know?

Ȫ SOY BEANS: Used to make soy milk, tofu, and tempeh. Soak for 8 hours or overnight. The water will rise while cooking soybeans, so make sure that the dried beans only come up to one fourth of the height of the pot, and the water should come up to one third of the height of the pot. Cook for 3 hours.

Ȫ GARBANZO BEANS (or chickpeas): Used to make hummus and falafel, in addition to being a great addition to soups and salads. Soak overnight, then drain and cover with twice the amount of water than beans. Cover and cook for 1 hour.

Ȫ BLACK BEANS: Soak overnight, then drain and cover with 3 cups of water for each cup of beans. Cook for 45 minutes to 1 hour.

Ȫ GREEN SPLIT PEAS: There is no need to soak split peas, just bring to a boil 1 cup of peas with 3 cups of water and simmer for 30-45 minutes.

Ȫ RED “CHILI” BEANS: Soak overnight, drain and cover 1 cup of beans with 2 cups of fresh water. Boil for 1½ -2 hours.

Ȫ LENTILS: A quick and versatile ingredient full of healthy protein. There are many different varieties, but they can all be cooked the same way. There is no need to soak lentils, simply simmer 1 cup of lentils with 2 cups of water for 20-45 minutes, depending on their size.

Ȫ KIDNEY BEANS: Soak overnight, drain the water, and cover 1 cup of beans with 3 cups water. Cook for 1-1½ hours.

Ȫ BLACK-EYED PEAS (or “cow-peas”): Often used in Southern cooking. No need to soak black-eyed peas, just cover 1 cup of the black-eyed peas with 3 cups of water in a big pan and boil for 45 minutes to 1 hour.

Ȫ PINTO and ͟ NAVY BEANS: Soak overnight, drain the water and cover 1 cup of beans with 3 cups of water. Cook for 1-1½ hours.

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Grain Game r Can you identify different whole grains? Whole grains have more

nutrients than refined grain foods such as white pasta. Use them in soups or as salad bases, breakfast cereals, or side dishes.

Ȫ AMARANTH: Combine 1 cup amaranth with 21/2 cups of water in a pot and bring to a boil. Cover and simmer for 20 minutes, until water is absorbed. Amaranth can also be popped like popcorn in a skillet.

Ȫ BARLEY: Add 1 cup of barley to 3 cups of boiling water, cover and cook for 45 minutes or until barley is tender and water is absorbed. Choose whole barley instead of pearled for more nutrients.

Ȫ BUCKWHEAT (or kasha): Place 1 cup of buckwheat in a pot and cover with 2 cups of water. Cover and boil for 15-20 minutes, or until all the water is absorbed. Buckwheat is gluten-free.

Ȫ BULGUR WHEAT: The finer ground the bulgur, the shorter time it needs to be cooked. For a medium grind, pour 2½ cups of boiling water over 1 cup of bulgur. Cover and let stand for 30 minutes, or until the water is absorbed. Bulgur wheat is a great option for a limited kitchen.

Ȫ COUSCOUS: Bring 1½ cups of water to a boil in saucepan, take off the heat, add 1 ½ cups of couscous, cover and let sit for 5-10 minutes, then fluff with a fork. Couscous is a great option for a limited kitchen. Choose whole wheat couscous for more nutrients.

Ȫ MILLET: Add 1 cup millet to 2½ cups water in a saucepan. Bring to a boil, cover and simmer for 25 minutes. Make it creamier by adding more water and stirring frequently while cooking.

Ȫ OATS: Cook 1 cup of oats in 2 cups of water. For rolled oats, cook 15 minutes and for steel-cut oats, cook for 30 minutes.

Ȫ QUINOA: Bring 1½ cups of water to a boil and add 1 cup of rinsed quinoa. Cover and cook for 15 minutes. Quinoa is gluten-free.

Ȫ WHEAT BERRIES: Bring 3 cups of water to a boil and add 1 cup of wheat berries. Simmer uncovered for 45 minutes and drain before serving.

Ȫ BROWN RICE: Boil 2 cups water and add 1 cup rice. Cover and cook for about 45 minutes.

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pBean Game r Beans are good for you! They contain protein and fiber. Use beans

in soups, salads, burritos or tacos, or mash them to make a dip. What beans do you know?

Ȫ SOY BEANS: Used to make soy milk, tofu, and tempeh. Soak for 8 hours or overnight. The water will rise while cooking soybeans, so make sure that the dried beans only come up to one fourth of the height of the pot, and the water should come up to one third of the height of the pot. Cook for 3 hours.

Ȫ GARBANZO BEANS (or chickpeas): Used to make hummus and falafel, in addition to being a great addition to soups and salads. Soak overnight, then drain and cover with twice the amount of water than beans. Cover and cook for 1 hour.

Ȫ BLACK BEANS: Soak overnight, then drain and cover with 3 cups of water for each cup of beans. Cook for 45 minutes to 1 hour.

Ȫ GREEN SPLIT PEAS: There is no need to soak split peas, just bring to a boil 1 cup of peas with 3 cups of water and simmer for 30-45 minutes.

Ȫ RED “CHILI” BEANS: Soak overnight, drain and cover 1 cup of beans with 2 cups of fresh water. Boil for 1½ -2 hours.

Ȫ LENTILS: A quick and versatile ingredient full of healthy protein. There are many different varieties, but they can all be cooked the same way. There is no need to soak lentils, simply simmer 1 cup of lentils with 2 cups of water for 20-45 minutes, depending on their size.

Ȫ KIDNEY BEANS: Soak overnight, drain the water, and cover 1 cup of beans with 3 cups water. Cook for 1-1½ hours.

Ȫ BLACK-EYED PEAS (or “cow-peas”): Often used in Southern cooking. No need to soak black-eyed peas, just cover 1 cup of the black-eyed peas with 3 cups of water in a big pan and boil for 45 minutes to 1 hour.

Ȫ PINTO and ͟ NAVY BEANS: Soak overnight, drain the water and cover 1 cup of beans with 3 cups of water. Cook for 1-1½ hours.

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pFuel Your Brain r How can eating whole foods help your brain? r Breakfast

A good breakfast may help you keep steady energy and stable moods later in the day. Choose to eat a healthy, balanced breakfast instead of sugar and caffeine.

Instead of... Try...

sugary cereal regular Cheerios or shredded wheat

breakfast bars string cheese

juice whole fruit or diluted juice

pastries, danishes, or donuts whole wheat toast w/cream cheese or peanut butter

skipping breakfast eating breakfast!

r LunchWhat do you eat for lunch? Do you bring it from home or get it at school? How do you feel before lunch—hungry or famished? How do you feel after lunch—energized or sleepy? Choose to eat a healthy, balanced lunch (and a mid-morning snack).

Instead of... Try...

potato chips almonds or sunflower seeds

soda water or milk

candy fruit

pizza or fast food veggie wrap or turkey sandwich

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Food Demonstration Planning Template

Recipe Title: _________________________________________________________________________

EQUIPMENT/MATERIALS INGREDIENTS

Recipe Modifications to Suggest:

Healthy Nutrition Message to Highlight:

Culinary Skill to Demonstrate:

Food Bank-Friendly Items to Show:

Ingredients to Prep Ahead of Time (if any):