slow cooker basics lesson 3: cooking healthy college of food, agricultural, and environmental...

SLOW COOKER BASICS

Lesson 3: Cooking Healthy

COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES

COLLEGE OF EDUCATION AND HUMAN ECOLOGY

We will discuss:

• Reducing sodium

• Reducing fat and

cholesterol

• Increasing fiber

• Modifying a recipe



Cook it Healthy!



Sodium



• Limit to about 1 tsp or

2,300 mg per day

Hidden Sources of Sodium



Where’s the Salt?



Sodium - 890 mg. 37%

http://z.about.com/d/nutrition/1/0/U/1/chicken_soup_quiz.jpg

Reducing Sodium



Fats



• Limit to not more than

30% of your daily

calories.

Sources of Fat



Finding the Fat



Total Fat 6.5 gm 10% -- Saturated Fat 2.5 gm -- Trans Fat 1.0 gm

Cholesterol 30.0 mg 10 %

Reducing Fat and Cholesterol



Fiber



Sources of Fiber



Finding Fiber



• Choose products

that have 3 grams

of fiber or more

per serving

Increasing Fiber



Cooking Beans



Cooking Rice and Pasta



Adapting Recipes



In Oven Recipe says:

Cook in Slow Cooker on Low:

Cook in Slow Cooker on High:

15 to 30 minutes 4 to 6 hours 1½ to 2 hours

35 to 45 minutes 6 to 10 hours 3 to 4 hours

50 minutes to 3 hours

8 to 16 hours 4 to 6 hours

Modifying Your Recipe



What questions do you have?



References



American Heart Association, Know Your Fats, 2014. Retrieved from: http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp

Iowa State University Extension, Slow Cookers, revised August 3, 2012. Retrieved from: http://www.extension.iastate.edu/foodsafety/consumers/index.cfm?articleID=150&parent=1

Ohio State University Extension, Modifying a Recipe to be Healthier, HYG-5543-06. Retrieved from: http://ohioline.osu.edu/hyg-fact/5000/pdf/5543.pdf

Purdue Extension, Eating Right with Your Slow Cooker, accessed on April 4, 2014. http://www3.ag.purdue.edu/counties/orange/Documents/SlowCookerGuideAndRecipes.pdf

University of Minnesota Extension, Slow Cooker Food Safety, Fall 2012.http://www1.extension.umn.edu/food-safety/preserving/safe-meals/slow-cooker-safety/docs/FS-fall-2012.pdf

USDA Food Safety and Inspection Service, Slow Cookers and Food Safety, revised February 17, 2012. http://www.fsis.usda.gov/Fact_Sheets/Focus_On_Slow_Cooker_Safety/index.asp

USDA Center for Nutrition Policy and Promotion, Choosing Whole Grain Foods, 2012. Retrieved from:

http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet22ChoosingWholeGrainFoods.pdf

Written by: Linnette Goard, Field Specialist, Food Safety, Family & Consumer Sciences, Ohio State University Extension; Christine Kendle, Extension Educator, Family & Consumer Sciences, Ohio State University Extension and Joanna Rini, Extension Educator, Family & Consumer Sciences, Ohio State University Extension.

http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp

http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp

http://www.extension.iastate.edu/foodsafety/consumers/index.cfm?articleID=150&parent=1



http://ohioline.osu.edu/hyg-fact/5000/pdf/5543.pdf

http://www3.ag.purdue.edu/counties/orange/Documents/SlowCookerGuideAndRecipes.pdf

http://www3.ag.purdue.edu/counties/orange/Documents/SlowCookerGuideAndRecipes.pdf

http://www1.extension.umn.edu/food-safety/preserving/safe-meals/slow-cooker-safety/docs/FS-fall-2012.pdf



http://www.fsis.usda.gov/Fact_Sheets/Focus_On_Slow_Cooker_Safety/index.asp




