2013 08 6 Participants Handbook FINAL - Jan 26 …...5 Storing Food Cool food as quickly as possible...

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Acknowledgements

The Kitchen Connections pilots and this manual have been made possible through a grant from the

Community Food Action Initiative, Promotion and Prevention, Interior Health Authority of British

Columbia.

Special thanks to the Aboriginal Friendship Centre (AFC) and ASK Wellness for their partnership in

Kamloops during the first phase of the pilot.

Special thanks to the Canadian Mental Health Association (CMHA) in Salmon Arm and Vernon for their

partnership during the second phase of this pilot, and to CMHA – Kootenay for their partnership during

the third phase of this pilot.

For information contact:

ROSE SONEFF RD, JILL WORBOYS RD

Community Nutritionists

Promotion and Prevention, Interior Health Authority

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TableofContentsAcknowledgements ....................................................................................................................................... 0

Table of Contents .......................................................................................................................................... 2

Week One ‐ What is Kitchen Connections, Ground Rules, and Safe Food Handling .................................... 3

Ground Rules ............................................................................................................................................. 3

Safe Food Handling ................................................................................................................................... 3

Safe Food Handling ................................................................................................................................... 4

Week Two – Grocery Shopping Nutrition Tour, Label Reading and Unit Pricing.......................................... 7

Eating Well with Canada’s Food Guide ..................................................................................................... 7

Label Reading ............................................................................................................................................ 7

Unit Pricing ................................................................................................................................................ 7

Which is the better buy, the fresh carrot or the frozen carrot? ............................................................... 8

Grocery Shopping Challenge ..................................................................................................................... 8

Week Three – Sugar Sweetened Beverages ................................................................................................. 9

Common Side Effect in Medications used in Mental Health .................................................................. 10

Week Four – Nutritious Meat Alternatives on a Budget ............................................................................ 12

Why Eat Beans and Lentils? .................................................................................................................... 13

How to Increase your Fiber Intake .......................................................................................................... 14

Week Five – Shopping on a Budget and Meal Planning ............................................................................. 16

Week Six – Community Resources, Kraft Dinner™ and Yogurt Gone Wild, Evaluation, and Graduation .. 20

Local Food Security Programs in the Community ................................................................................... 20

Recipes ........................................................................................................................................................ 21

Brown Rice and Lentil Pilaf ..................................................................................................................... 22

Spanish Lentil Rice .................................................................................................................................. 23

African Nut Stew ..................................................................................................................................... 24

Fantastic Black Bean Soup ...................................................................................................................... 25

Beef and Mushroom Stroganoff ............................................................................................................. 26

Chicken Stir‐fry ........................................................................................................................................ 27

Salmon Patties ........................................................................................................................................ 28

Chick Pea Peanut Butter Chocolate Chip Dough Bites ............................................................................ 29

Microwave Recipes ................................................................................................................................. 30

Community Food Action Evaluation Form .............................................................................................. 32

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WeekOne‐WhatisKitchenConnections,GroundRules,andSafeFoodHandlingKitchen Connections has been specially designed for participants living with Mental Health and

Substance Use challenges. Once a week, for six weeks, Kitchen Connections participants will:

o Get out of the house

o Connect with others socially

o Share ideas with others

o Plan meals

o Shop for healthy food on a budget

o Prepare meals

o Learn about healthy eating

o Prepare safe food

o Learn about community resources for

healthy food

Why do we need Kitchen Connections?

o Healthy eating supports physical and

mental well being

o Living on a budget and eating healthy

may be challenging

o It is more fun to cook and eat together

This Participant’s Handbook has all the information needed for the Kitchen Connection program.

GroundRulesInsert Ground Rules agreed to by the group.

SafeFoodHandlingRefer to Safe Food Handling information on the next page.

OtherResources1. Life begins at 40 degrees, Food Safety brochure from Interior Health, available at local health

unit offices.

2. Caring about Food Safety is an online self‐directed learning module on food safety. If you have

access to a computer, you can go over the topics on http://www.health.gov.bc.ca/protect/food‐

safety‐module/files/home.htm

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SafeFoodHandling

Safe food handling is important to prevent food borne illness. Some symptoms of food borne illness are

vomiting, diarrhea, headaches, stomach aches, and fever. Food borne illness can be deadly for babies,

young children, elderly, pregnant women, people with cancer or HIV AIDS.

Personal Hygiene

If you are sick (cold, vomiting or have diarrhea), do not attend the Kitchen Connections. Wear a disposable plastic glove if you have an open sore or cut on your hand. Gloves are provided. Tie your long hair back and wear a hat or hairnet while cooking. Wash your hands when you first get to the kitchen.

Wash your hands when you switch working from raw meats to vegetables or fruits, or any time you sneeze, coughing into your hand or after using the washroom. Wear a clean apron and roll up your sleeves to prevent your clothing from touching the food. Buying Food Harmful germs easily grow on foods that are moist and high in protein such as meat, poultry, eggs, dairy products, fish and prepared foods like salads or casseroles. Wash your hands after you handle any of these foods. Get food home quickly. While shopping, keep hot food and cold food separate and shop for these last. Keep food separate from cleaning products. Put cold food away first when you get home. Don’t buy dented, leaking, or damaged cans or packages, which may have harmful germs you cannot see, smell or taste. Don’t buy any moldy food or food with an unusual color or odor. Don’t buy potatoes that have turned green. Don’t buy cracked eggs. Check the Best Before Date.

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Storing Food

Cool food as quickly as possible before putting it into containers to take home. This can be done by putting it into shallow containers, and stirring regularly. Placing the pot or pan into an ice bath also works well.

Foods should be refrigerated or frozen as soon as possible. Bacteria will grow quickly if food is left out at room temperature. Food should not be left out for more than 2 hours at room temperature; otherwise it should be thrown away.

It is recommended that cooked meals can be kept up to 3 days in the refrigerator and up to three months in the freezer.

Keep cold food, cold and hot food, hot. Buy a Fridge thermometer at your local hardware store. Refrigerated food should be kept in a refrigerator below 4°Centigrade. Frozen food should be kept in the freezer below ‐18 °Centigrade.

Preparing Food

Thaw frozen food in the refrigerator, in the microwave or under cool running water with the food sealed in the original wrapping. Never thaw food at room temperature on the kitchen counter.

Prevent cross contamination where germs pass from one item to another. Immediately wash any cutting board, container, knife, utensils and hands after being used for raw meat.

Use two cutting boards. Use one cutting board for meat fish, seafood. Use another cutting board for produce and ready‐to‐eat food.

Wash and scrub produce and fruit before using.

Put cooked food on a different clean plate.

Cooking Food

The temperature range between 4° to 60° Centigrade is called the Danger Zone. Harmful germs grow best at these temperatures. Food should not be in the Danger Zone for more than 2 hours.

When reheating meals at home, be sure to heat the food up to the proper temperature ‐ the food should be steaming hot, at least to 74° Centigrade.

Microwaves can heat unevenly. Use glass or ceramic containers, not plastic containers. Cover the food with a lid. Stop the microwave to stir the food and then continue microwaving.

Cleaning Up

Scrape, scrub, wash and rinse dishes, pots, pans, and utensils in hot (120° Centigrade) water. Change water and detergent several times.

Sanitize dishes in clean water solution of 5 ml (1 tsp) bleach added to every Litre (4 cups) of water. Soak for two minutes before allowing dishes to be air dried. Do not wipe with dish towels.

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WeekTwo–GroceryShoppingNutritionTour,LabelReadingandUnitPricing

EatingWellwithCanada’sFoodGuide

Refer to “Eating Well with Canada’s Food Guide” handout

Eating Well with Canada’s Food Guide describes what amount of food people need and what type of

food is part of a healthy eating pattern. The eating pattern in Canada’s Food Guide includes foods from

each of the four food groups – Vegetables and Fruit, Grain Products, Milk and Alternatives, and Meat

and Alternatives. Today, you will walk around the store and share information and tips on nutrition;

reading labels, especially the Nutrition Facts Table; and how to figure out “unit pricing” to compare

prices.

Open up the food guide and follow along for the tour. Read the tips suggested for each food group. On the bottom of the guide are other tips for choosing oils and fats, and drinking more water.

LabelReadingYou can use the Nutrition Facts table to:

Choose products more easily.

Compare two products to make better food choices for you and your family.

Learn about the nutrition information of the foods you eat.

Better manage special diets, like low sugar and low salt

Increase or decrease your intake of any nutrient.

Refer to handout “Look at the label”

UnitPricingThe "Unit Price” tells you the cost per liter, per kilogram, per pound, etc, of what you want to buy. By calculating unit pricing, you can be sure you're getting the best deal at the local grocery store. This calculation comes in handy when you're comparing two different sizes of the same item: The larger box of cereal costs more, but it may be a better value per ounce. Instructions:

You will need a calculator, pen and paper.

Check the packaging to determine its size.

Check the cost for the package size.

Divide the cost by the size.

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Example 1: Divide the price by the amount of milk: $4.39 ÷ 4 Litres = $1.10 per Litre

This calculation is different when comparing food priced by weight.

Example 2:

Carrots are sold by the pound, for example, $0.89 per pound

Place 1 carrot on the scale and determine the weight. For example, about 0.25 lb or about 100 grams

Multiply the price per pound by the weight. $0.89 x 0.25 lb = $0.22 for the carrot

You want to compare this carrot with frozen carrots. Example 3: The frozen carrots are $3.00 for a 750 gram bag. In the last example, one carrot weighed 100 grams. This package would be equal to 7.5 carrots (or 750 grams ÷ 100 grams) To compare, divide the cost by the weight of the bag. $3.00 ÷ 7.5. In this case, the carrot is $0.40

Which is the better buy, the fresh carrot or the frozen carrot?

GroceryShoppingChallenge Refer to “Grocery Shopping Challenge” handout

OtherResources

Dial 8‐1‐1 from anywhere in British Columbia on weekdays to speak to a Registered Dietitian about nutrition and healthy eating.

If you have access to a computer, internet and printer, go to:

1. Health Canada website to custom make a Food Guide just for you. Search for “Create My Food Guide ‐ Healthy Canadians”.

2. Search for “Shopping Sense”, Healthy Families BC, an online interactive site for nutrition and

shopping tips. http://healthyfamiliesbc.ca/home/articles/topic/grocery‐shopping

3. Search for “Sodium Sense”, an online interactive activity http://healthyfamiliesbc.ca/sodium‐

sense

4. You can email a HealthLink BC Dietitian. Go to

http://www.healthlinkbc.ca/healthyeating/emaildietitian.html to review the terms and

conditions.

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WeekThree–SugarSweetenedBeverages

Calories from sugary drinks can add up quickly. Many beverages have few nutrients as well. Look at the

Nutrition Facts table on the container to compare with other beverage choices, like water or milk. Milk

does contain its own natural sugar, “lactose”. The amount is much less than what is found in juice or

pop.

Remember: Limit added sugar per day to 13 teaspoons or less from all sources of drinks.

Guess how many sugar cubes each of the following drinks contains.

1. Ice Tea (355 mL) ________________

2. Vitamin Water (591 mL) ________________

3. Regular Soda Pop (355 mL) ________________

4. Sports Drink (700 mL) ________________

5. Energy Drink (500 mL) ________________

6. Specialty Coffee (473 mL) ________________ (with syrup and whip cream)

7. Bubble Tea (500 mL) ________________ (sweetened)

8. Large Pop (730 mL) ________________

9. Large Slush (1000 mL) ________________

10. Water (500 mL) ________________ If you have access to a computer, internet and printer, go to:

1. Sugary Drink Resources from Healthy

Families BC , for more information

http://healthyfamiliesbc.ca/home/articl

es/topic/sugary‐drinks

Water is a healthy drink choice

A desire for sugary drinks may be a side effect of medication. The extra calories from sugary drinks may increase weight gain, tiredness, which may reduce the desire to be active. For other side effects of medication, refer to handout, “Common Side Effect in Medications used in Mental Health”

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CommonSideEffectinMedicationsusedinMentalHealth

All medications have side effects. They are not usually serious and do not happen to everyone. Sometimes, they occur before beneficial effects of the medication are noticed. Speak to your doctor or pharmacist as they can help you decrease it or cope with it. Below are some of the common side effects that may occur and helpful tips that you can try:

Feel Drowsy or Tired. This does go away with time. Use of other drugs that make you drowsy will worsen the problem. Avoid driving a car or operating machinery if drowsiness persists.

Too Much Energy/Feels Irritated or Agitated/Can’t Sleep. Some medications can make you feel nervous or have difficulty sleeping for a few days when you first start them. You may be able to take the medication in the morning.

Headache. This tends to be temporary and if needed can be managed by taking over‐the counter pain medicine such as acetaminophen or ibuprofen when required for a short time. Talk to your pharmacist if you are unsure if ibuprofen or similar medications may be appropriate for you.

Dizziness/Unsteady. Your body is getting used to the new medication or an increase in dosage. Get up from a lying or sitting position slowly; dangle your legs over the edge of the bed for a few minutes before getting up. Sit or lie down if dizziness persists or if you feel faint.

Blurred Vision. This tends to happen when you first start on the medication and tends to be temporary. Reading under a bright light or at a distance may help; a magnifying glass can be useful. If it persists, let your doctor know.

Dry Mouth. Sucking on sour candy, sugarless gum and ice chips helps to increase saliva in your mouth. Avoid sweet drinks like pop as they may give you cavities and increase your weight. Drink water and brush your teeth regularly.

Sweating. You may sweat more than usual; frequent showering, use of deodorants and talcum powder may help.

Nausea/Heartburn. If this happens, take the medication with snack or food. DO NOT take antacid within 2 hours of medications as it will affect absorption.

Constipation. It is best to drink plenty of water and try to increase the amount of fiber in your diet (like fruit, vegetables or bran). But some individuals may require a bulk laxative (e.g., Metamucil) or a stool softener (Colace, Surfak) helps regulate their bowels.

Changes in Sex Drive or Sexual Performance. We understand that this may be sensitive issues but it is important to discuss this with your doctor.

Blood Pressure Increase. Lifestyle modification including smoking cessation, reducing salt (sodium), and weight control are encouraged. If it remains high, the medication dose may have to be adjusted. It is important to check your blood pressure on a regular basis. For those who would prefer to do home monitoring, your pharmacist can recommend a home blood pressure monitor and show you how to use it properly.

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Increase of Blood Glucose. Making health food choices and regular monitoring may be required to ensure your blood glucose remains in good range. Your pharmacist can recommend a home glucometer and show you how to use it properly.

Weight Increase. Healthy eating and regular exercise is encouraged to help achieve and maintain a healthy weight. Call 8‐1‐1 to talk to a Registered Dietitian about getting started with lifestyle changes.

Muscle Tremor/Twitching. Let your doctor know as this may require an adjustment in your dosage.

Call 8‐1‐1 from anywhere in British Columbia at night to speak to a pharmacist to answer your medication questions.

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WeekFour–NutritiousMeatAlternativesonaBudget

Meats such as beef, pork, chicken, lamb, and fish, and alternatives such as beans, lentils and tofu, provide important nutrients such as iron, zinc, magnesium, B vitamins, protein and fat. But meat can be an expensive item on your grocery list. Today we will prepare a meal with meat alternatives. Meat alternatives are often less expensive than meat and easy to store. Refer to handout “Why Eat Beans and Lentils” Refer to handout “How to Increase your Fibre Intake”

OtherResources1. Iron and Your Health, HealthLink BC 68c brochure. Found at

http://www.healthlinkbc.ca/healthfiles/pdf/hfile68c.pdf

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WhyEatBeansandLentils?

You don’t have to spend a lot of money on fancy health foods to get great health benefits from dried beans and lentils. They can supply a load of chronic disease fighting benefits for well under a dollar per serving!

ChronicDiseaseFightingBenefitsofBeansandLentils:1) They are digested slowly (low glycemic)

a. Keep blood sugar more even b. Help you feel full for a longer time.

2) They help prevent heart disease 3) They provide cancer fighting antioxidants 4) They provide a healthy dose of both soluble and insoluble fibre

a. Soluble fibre lowers cholesterol levels b. Insoluble fibre increases stool bulk, prevents constipation and helps prevent irritable

bowel syndrome and diverticulitis.

MainNutrients:Beans and Lentils are an excellent source of the Folate (vitamin B), fibre, iron and protein.

CookingDriedBeansOne way to prepare dried beans for cooking is to start by soaking them in a pot of water overnight.

Remove the water the next day, add fresh water to cover the beans and bring to a boil. Turn down the

heat and simmer for 20 minutes.

QuickmethodsforCookingDriedBeansWhen time is limited, dried beans can be cooked in two hours.

MethodNo.11. Heat oven to 325° degrees F.

2. Put 450 grams (1 lb about 2 cups) of beans in a large oven proof pot with a tight lid.

3. Add 10 ml (2 tsp) of salt and a couple of bay leaves or some peeled garlic cloves, if desired.

4. Add enough water to cover the beans with about 5 cm (2 inches) of water above the beans.

5. Put the lid on the pot and bake for 75‐90 minutes.

6. Check the beans and stir. If they are tender, take them out of the oven. If not, add 50 ml (1/4 c)

water. Return to the oven to bake for another 15 minutes. Rinse and drain before use.

MethodNo.21. Put 450 grams (1 lb about 2 cups) in a pot with about 3 inches of water above the beans. Cover. 2. Bring to a boil. Remove from heat and keep covered. 3. Let sit for two hours. If they are tender, strain, rinse and strain again before use.

TIP: For even more savings, cooking dried beans yourself instead of buying canned beans is usually one

third or one half of the cost of canned beans.

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HowtoIncreaseyourFiberIntake

Almost everyone hears about the need to eat foods that are high in fibre, but few people understand why or where to get fiber.

There are two types of dietary fiber ‐ soluble and insoluble.

Both soluble and insoluble fiber cannot be digested (broken down) in our bodies. The fibre is not absorbed into the bloodstream. Instead of being used for energy, fiber is use by the body to regulate the bowel and remove toxins from our body.

InsolubleFiber: Passes through the digestive system and is not broken down. It is found in green beans, dark leafy vegetables, fruit skins, whole grains, seeds and nuts.

Howdoesinsolublefiberwork?Whatarethebenefits? Regular bowel movements – the fiber’s bulk slows down the digestive process. This allows

digested food to move through the intestines steadily.

Takes out toxic waste – carries toxins out of the body through regular bowel movements.

May prevent colon cancer – may help stop harmful bacteria from growing.

SolubleFiber: forms a thick gel when mixed with liquid. It is found in oatmeal, oat bran, dried beans/peas, nuts, barley, flax seed, oranges, apples, carrots and psyllium husks.

Howdoessolublefiberwork?Whatarethebenefits? Lowers LDL (bad cholesterol).

Slows digestion of other foods allowing body time to adjust to blood sugar changes

Whydoesfibergivemegas?

Bacteria in the colon (large intestine) are able break down a little soluble fiber. Gas is formed when bacteria digests the fiber, similar to the way a vehicle gives off exhaust as a by‐product of burning fuel. All fibers, no matter their source, can produce gas. However, some fibers are digested more easily by different types of bacteria. Every person is different. Choosing the type of fiber that causes the least amount of gas becomes a trial and error process for each person. The slower the stool passes through the colon, the more gas will be produced.

TIPS to reduce Gas: ‐ Drink plenty of water with and between meals with high fiber foods. ‐ Get rid of the water dried beans have been soaking in or rinse canned beans. ‐ Chew well and eat slowly to digest fiber better. ‐ Try supplements like Bean‐O which helps in the digestion of beans. Bean‐O can be found in the Pharmacy section of your grocery store.

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Suggestions to help get enough fibre – about 20‐35 grams every day

Add ground flaxseeds, seeds, or nuts to

your salad, soup, cereal, or yogurt

Keep frozen blueberries, strawberries, and raspberries in your freezer to add to cereal, shakes or yogurt

Prepare cut up veggies in small baggies for a quick snack or meal addition

Choose cereal with a minimum of 4 g of fiber/serving

Add beans and peas to salad, soup or as a side dish

Go for whole grain or sprouted wheat products

Add fruit to salads and main dishes; eat fruits with skins, between meals as snacks.

Whole flax Ground Flax

Veggies, whole grain pita and

hummus (chickpea dip)

High fibre cereal

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WeekFive–ShoppingonaBudgetandMealPlanning

ShoppingonaBudget

Refer to “Shopping on a budget” on page 17

Refer to “Weekly Meal Planning” on page 18

Refer to “Basic Pantry Items” on page 19

OtherResourcesIf you have access to a computer, internet and printer, go to:

Kitchen Essentials, BC Dairy http://bcdairy.ca/uploads/bcdairy/Resources/KitchenEssentials.pdf

Cheap Eats , BC Dairy http://bcdairy.ca/uploads/bcdairy/Resources/CheapEats.pdf

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Shopping on a Budget

There are things you can do before, during and after you shop to save money on nutritious food. Here

are a few ideas.

Beforeyoushop: Check your cupboards, refrigerator, and

freezer for items on hand to use first

Plan meals based on what you have on

hand

Use lower cost protein foods (like beans

or eggs)

Read grocery store flyers for sale items

Clip food coupons

Make a grocery list

Eat before you go so you are not hungry

and tempted to buy food not on your

list

Whileyoushop: Stick to your grocery list

Give your children items to find to help you. This activity will start to teach them about how to

shop for healthy choices.

Compare prices by the unit cost

Buy food grown during that season

Choose cheaper no‐name or store brands

Check the items below eye level, they are usually cheaper

Read and compare food labels for their nutritional values

Take advantage of in store specials if the item is on your grocery list

Substitute with cheaper ingredients if possible

Buy whole chicken instead of chicken pieces

Buy whole fish instead of fillets and steaks

Buy non‐perishable items listed in the handout, “Pantry Planner” when on sale. They keep well

when stored in a dry place

Afteryoushop: Take your groceries home right away

Put frozen and refrigerated food that can spoil in the refrigerator or freezer first

Divide large quantities of meat into smaller packages and freeze for use later

Use fresh foods first

Use leftovers

Use moist heat cooking methods (pot roasting, stewing) to tenderize less expensive cuts of meat

Make casseroles which use less meat

Ask the produce manager how to store vegetables and fruit longer

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WeekSix–CommunityResources,KraftDinner™andYogurtGoneWild,Evaluation,andGraduation

LocalFoodSecurityProgramsintheCommunity

Refer to the handout “Local Food Security Programs in the Community”

KraftDinnerGoneWildKraft Dinner™ (KD) has been a staple in many households. A favourite one pot meal but it has a lot of sodium (salt). Adding a variety of other ingredients can increase the nutritional value.

Meat and alternates:

ground beef or cubed roast beef, turkey or chicken

rinsed canned black beans, chick peas, lentils, or tofu

lower sodium (salt) canned salmon

scrambled eggs or hard boiled eggs Vegetables:

diced fresh celery, onions, mushrooms, peppers, tomatoes

frozen corn, peas, carrots, or green beans

canned diced tomatoes Mexican style: add black beans, corn, salsa, green onions Chinese style: instead of KD, use a package of ramen style noodles. Use only ½ the seasoning package and add the suggested meat and alternates, and vegetables for KD.

YogurtGoneWildYogurt is a great snack. It’s full of calcium and protein. It can last for a long time in the fridge. It is easy to digest and some brands have probiotics that help the digestive tract work better. Here are some suggestions that you may find in the bulk food section to add to yogurt

1. Dried fruit: chopped dates, figs, cranberries or raisins 2. Ground cinnamon or nutmeg spice 3. Nuts: peanuts, sunflower seeds, almonds 4. Granola or other cereal 5. Oatmeal 6. Broken up Fig Newton™ cookies

Other suggestions 7. Frozen fruit: blueberries or strawberries 8. Canned or fresh fruit, like apples, or applesauce

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Recipes

Standard Abbreviations and Measures:

Imperial Metric teaspoon tsp millilitre ml tablespoon tbsp litre L cup c gram g ounce oz kilogram kg fluid ounce fl oz quart qt pound lb

Imperial/Metric Equivalents:

Use this chart to convert a recipe from metric to imperial measures or vice versa.

1 qt = 1 L 1 tbsp = 15 ml 4 c = 1 L 1 tsp = 5 ml 1 c = 250 ml ½ tsp = 2 ml ¾ c = 175 ml ¼ tsp = 1 ml ⅔ c = 150 ml ⅛ tsp = 0.5 ml ½ c = 125 ml 1 lb = 500 g ⅓ c = 75 ml ½ lb = 250 g ¼ c = 50 ml

Imperial Measure Equivalents:

1 qt = 4 cups ¼ c = 4 tbsp 1 c = 8 fl oz 2 tbsp = 1 fl oz 1 c = 16 tbsp 1 tbsp = 3 tsp ½ c = 8 tbsp

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Brown Rice and Lentil Pilaf

Serves 2 Serves 4 Ingredients

7 ml (1 ½ tsp) 15 ml (1 Tbsp) Vegetable oil

¼ large or 1 small ½ large Onion, chopped

175 ml (3/4 c) 375 ml (1 ½ c) Brown rice, rinsed

50 ml (1/4 c) 125 ml (½ c) Green lentils, rinsed

dash 1 ml (¼ tsp) Salt 1

500 ml (2 c) 1 L (4 c) Chicken or vegetable broth – low or no sodium (salt)

½ can (348 g can) 1 can (348 g can) Corn niblets

Instructions

1. Heat oil in a saucepan and add the chopped onion. Sauté onions. 2. Add rice, lentils, stock, and salt. Stir a few times. 3. Cover and bring to a boil. 4. Turn down heat and cover. Allow to simmer for about 20 minutes. 5. Once rice and lentils are cooked, drain the corn and stir into mixture.

Tip ‐ Adding other left over vegetables (such as carrots, peas, peppers, etc.) will add flavour and increase

the vitamin content.

Nutrients per Serving

Calories (cal) 496 Fat (g) 9 Sodium (mg) 495 Fiber (g) 6 Carbohydrate (g) 86 Protein (g) 19

Food Groups per Serving

Vegetables and Fruit 0.6

Grain Products 2.2

Milk and Alternatives 0.0

Meat and Alternatives 0.6

1 1ml (¼ tsp) of salt for 2 servings or 2.5ml (½ tsp) salt for 4 servings may be added to enhance flavour.

Please add 290 mg of Sodium to Nutrients per Serving.

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Spanish Lentil Rice


¼ medium ½ medium White onion, about the size of a tennis ball

½ medium 1 medium Celery stalk

175 ml (¾ c) 425 ml (1 ¾ c) Diced red tomatoes (canned of fresh)

50 ml (1/4 c) 125 ml (½ c) Uncooked brown rice, rinsed and washed

50 ml (1/4 c) 125 ml (½ c) Dry uncooked lentils, rinsed and washed

5 ml (1 tsp) 8 ml (1 ½ Tbsp) Dried basil

Dash 1 ml (1/4 tsp) Black pepper

175 ml (3/4 c) 375 ml (1 ½ c) water

125 ml (1/2 c) 250 ml (1 c) Shredded cheddar cheese Instructions 1. Finely chop the onion and celery. 2. Add all ingredients to a large saucepan except for the cheese 3. Bring to a boil. 4. Cover and turn down heat to simmer until rice and lentils are tender, about 60 minutes. 5. Add cheese, stir until it melts.

Nutrients per serving Food Groups per Serving

Calories (cal) 271 Vegetables and Fruit 1.1 Fat (g) 10 Grain Products 0.2 Sodium (mg) 442 Milk and Alternatives 0.6 Fibre (g) 5 Meat and Alternatives 0.6 Carbohydrate (g) 29 Protein (g) 16

Note: 1ml (¼ tsp) of salt for 2 servings or 2.5ml (½ tsp) salt for 4 servings may be added to enhance

flavour. Please add 290 mg of Sodium to Nutrients per Serving.

Tip ‐ If you use canned tomatoes, look for reduced or low sodium (salt) or salt free.

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African Nut Stew


250 ml (1 c) 500 ml (2 c) Vegetable or chicken stock – low or no added sodium (salt) ‐ divided

10 ml (2 tsp) 20 ml (1 and 1/3 Tbsp) Reduced sodium (salt) soy sauce

½ 1 Onion, diced

125 ml (1/2 c) 250 ml (1 c) Sweet potato or yams cut into cubes (2.5 cm or 1 inch)

½ medium 1 medium Carrot, sliced

½ stalk 1 stalk Celery, sliced

¼ large ½ large Red pepper, diced

½ can or 2 small fresh tomatoes, chopped

1 small can (540 ml) Crushed tomatoes – no added sodium (salt)

175 ml (3/4 c)dried beans, cooked

1 can (790 ml) Chick peas, drained and rinsed

15 ml (1 Tbsp)

50 ml (1/4 c) Fresh cilantro, washed and chopped

40 ml ( 1 Tbsp+2 tsp) 75 ml (1/3 c) Peanut butter, crunchy type

2 ml (1/2 tsp) 5 ml (1 tsp) Curry powder

Instructions

1. Heat 125 ml (1/2 cup) of stock and the soy sauce in a large pot.

2. Add onion and sweet potato/yams. Cook over high heat, stirring occasionally, for 5 minutes.

3. Add carrot, celery and pepper. Cover and cook for 5 minutes, stirring occasionally.

4. Add tomatoes, remaining stock, chick peas and cilantro.

5. Stir peanut butter with 75 ml (1/3 cup) of broth, and then add it back to the pot along with the curry

powder. Stir, then cover and simmer for 10 minutes.

6. Serve.

Tip ‐ To increase the favour, try doubling the amount of curry powder and add a few more stalks of cilantro. This soup freezes well. Serve with cooked grains or whole grain toast and a green salad.

Nutrients per serving Food Groups per Serving Calories (cal) 418 Vegetables and Fruit 2.7 Fat (g) 13 Grain Products 0.0 Sodium (mg) 885 Milk and Alternates 0.0 Fiber (g) 6 Meat and Alternatives 1.8 Carbohydrate (g) 60 Protein (g) 21 Note: 1ml (¼ tsp) of salt for 2 servings or 2.5ml (½ tsp) salt for 4 servings may be added to enhance


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Fantastic Black Bean Soup


2 ml (1/2 tsp) 5 ml (1 tsp) Vegetable oil

½ clove 1 clove Garlic, minced

¼ large ½ large Onion, chopped

½ med 1 medium Carrot, sliced

½ of 560 ml can One 560 ml can Black beans, drained and rinsed

375 ml (1 ½ c) 750 ml (3 c) Chicken broth – low or no sodium (salt)

2 ml (1/2 tsp) 5 ml (1 tsp) Cumin powder

sprinkle 1 ml (1/4 tsp) Dried parsley flakes

Instructions

1. In a medium pot, sauté garlic, onion, and carrot in oil over medium heat, until soft. 2. Stir in black beans, chicken broth, and cumin. 3. Bring to boil, reduce heat and simmer for 20‐25 minutes. 4. Mash soup well with a potato masher. Or, puree in a blender by filling blender until half full. For

safety, cover with a tea towel before turning blender on to prevent hot soup from shooting out when blender is turned on. Repeat until all the soup is pureed.

5. Serve.

Nutrients per serving

Calories (cal) 178 Fat (g) 3 Sodium (mg) 411 Fibre (g) 10 Carbohydrate (g) 28 Protein (g) 12 Food Groups per Serving


Grain Products 0.0





Tip ‐ For more flavour, add 15 ‐45 ml (1‐3 Tbsp) fresh chopped cilantro. Cilantro is an excellent source of Vitamins A, C, and K. One garlic clove is equal to 2 ml (1/2 tsp) garlic powder

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Beef and Mushroom Stroganoff


125 ml ( ½ c) 250 ml (1 c) Whole grain pasta (any type)

225 g (1/2 lb) 454 g (1 lb) Lean ground beef

7 ml (1 ½ tsp) 15 ml (1 Tbsp) Canola or olive oil

125 ml (1/2 c) 250 ml (1 c ) Fresh mushrooms, sliced

½ large 1 large Onion, chopped

2 ml (1/2 tsp) 5 ml (1 tsp) Dried thyme

Pinch each 1 ml (dash) ea Salt1 and Pepper

22 ml(1 ½ Tbsp) 45 ml (3 Tbsp) Whole‐wheat flour

125 ml (1/2 c) 250 ml (1 c) Beef broth – low or no sodium (salt)

7 ml (1 ½ tsp) 15 ml (1 Tbsp) Worcestershire sauce

7 ml (1 ½ tsp) 15 ml (1 Tbsp) Red wine vinegar (or regular white vinegar)

50 ml (1/4 c) 125 ml (½ c) Low fat sour cream

10 ml (2 tsp) 20 ml (4 tsp) Chopped fresh parsley (use ½ the amount if using dried parsley)

Instructions 1. Fill a large pot with water to cook the pasta. Place pot on the stove, cover and heat water on high. 2. While the pasta water is heating up, put the ground beef a frying pan, and cook on medium heat

until no pink is left. Drain off extra fat. Set aside in a bowl. 3. Heat the oil in a frying pan over medium heat. Add mushrooms, onion, thyme, salt and pepper.

Cook (stirring often) until the vegetables are very tender and slightly browned, about 8‐12 minutes. 4. While the vegetable are cooking, add pasta to boiling water, and cook according to package

directions, set a timer. 5. When vegetables are done, stir in the flour. Add broth, Worcestershire sauce and vinegar and bring

to a boil; stirring often. Reduce heat to simmer, stir until the mixture has thickened, about 3 minutes.

6. Add sour cream, parsley, and the beef. Bring to a simmer for 1 to 2 minutes to heat through. Serve over pasta. Enjoy some vegetables on the side too, like some steamed broccoli or a salad.

Nutrients per serving

Protein (g) 41 Fibre (g) 4 Calories (cal) 510 Fat (g) 24 Sodium (mg) 583

Food Groups per Serving Vegetables and Fruit 1.0 Grain Products 1.1 Milk and Alternatives 0.1


1 1ml (¼ tsp) of salt for 2 servings or 2.5ml (½ tsp) salt for 4 servings may be added to enhance flavour. Please add 290 mg of Sodium to Nutrients per Serving

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Chicken Stir‐fry


75 ml (1/3 c) 175 ml (¾ c) Brown rice, rinsed

125 ml ( ½ c) 250 ml (1 c) Water

1 2 Boneless, skinless chicken breasts (each breast should be about the size of 2 decks of cards)

7 ml (1 ½ tsp) 15 ml (1 Tbsp) Cornstarch

15 ml ( 1 Tbsp) 30 ml (2 Tbsp) Brown sugar

pinch 1 ml (¼ tsp) Dried ginger powder

½ clove 1 clove Garlic, minced

15 ml ( 1 Tbsp) 30 ml (2 Tbsp) Apple cider vinegar

15 m ( 1 Tbsp) 30 ml (2 Tbsp) Soy sauce

75 ml (1/3 c) 175 ml (¾ c) Chicken broth – low or no sodium (salt)

125 ml ( ½ c) 250 ml (1 c) Mixed vegetables‐ fresh or frozen (broccoli, green beans, mini corn, snow peas, red pepper, etc.)

Instructions

1. Brown Rice takes longer to cook than white rice. To shorten cooking time, soak the rice overnight before cooking the next day.

2. Put rice and water into a saucepan. Bring to boil. Then stir, and cover. Turn down heat to simmer. Simmer for 40 minutes.

3. Cook chicken on grill or in a pan on the stove on medium heat. Cook until no longer pink and the juices are clear (about 15 min. from frozen, or 10 min. from thawed).

4. In a pot, mix together cornstarch, brown sugar, ginger powder, garlic, soy sauce, apple cider vinegar, and broth to make a sauce. On high heat, bring to boil, stirring until thickened.

5. Place cooked chicken (cut into 2.5 cm strips) and sauce together in a mixing bowl. 6. Use the pan to stir‐fry the vegetables with high heat on the stove. Once vegetables begin to soften

(don’t over‐cook) add the chicken and sauce. Serve over rice.

Tips For more flavour, try cooking the rice in Salt Free or low sodium (salt) chicken or vegetable broth instead of water. Add 5 ml (1 tsp) of oil to the broth helps to prevent foaming while the rice is cooking.

Nutrients per serving Food Groups per Serving Calories (cal) 295 Vegetables and Fruit 0.6 Fat (g) 3 Grain Products 1.1 Sodium (mg) 387 Milk and Alternatives 0.0 Fiber (g) 3 Meat and Alternatives 0.8 Carbohydrate (g) 42 Protein (g) 24



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Salmon Patties


7 ml (1 ½ tsp) 20ml (1 Tbsp) Vegetable or Olive oil

¼ large ½ large Onion, chopped (size of a baseball)

½ large 1 large Celery Stalk, chopped (use largest stalk)

½ of 418 g can 418 g can Salmon, canned, low sodium (salt)

1 med 2 medium Egg

2 ml (1/2 tsp) 7 ml (1 ½ tsp) Dijon Mustard

50 ml (1/4 c) 125ml (½ c) Mayonnaise (reduced fat)

50 ml (1/4 c) 125ml (½ c) Plain 1% yogurt

2 sprigs 4 sprigs Green onions, sliced

15 ml (1 Tbsp) 30ml (2 Tbsp) Fresh or dried dill

1 clove 2 cloves Garlic, minced

2 ml (1/2 tsp) 7 ml (1 ½ tsp) Lemon juice

125 ml (1/2c) 250 ml (1 c) Bread Crumbs

¼ tsp ½ tsp Ground Pepper

15 ml (1 Tbsp) 30ml (2 Tbsp) Fresh or dried parsley Instructions

1. Heat half of the oil in a frying pan over medium heat. Add onion and celery

2. Cook, stirring until softened, about 3 minutes. Remove from heat, set aside.

3. Place salmon in a medium bowl. Flake apart with a fork.

4. Add egg, mustard, mayonnaise, yogurt, green onions, dill, garlic and lemon juice; mix well.

5. Add the onion mixture, bread crumbs, pepper and parsley; mix well.

6. Shape into patties (each about the size of a deck of cards)

7. Heat the remaining oil in a frying pan over medium heat

8. Place patties in the frying pan and cook until they are golden, about 2‐3 minutes. Use a spatula to

turn over and repeat on other side. Serve with rice.

Nutrients per serving Calories (cal) 390 Fat (g) 24 Sodium (mg) 455 Fiber (g) 1 Carbohydrate (g) 14 Protein (g) 28

Food Group Servings


Grain Products 0.3


Meat and Alternates 1.6

1 1ml (¼ tsp) of salt for 2 servings or 2.5ml (½ tsp) salt for 4 servings may be added to enhance flavour.

Please add 290 mg of Sodium to Nutrients per Serving.

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Chick Pea Peanut Butter Chocolate Chip Dough Bites

This is a healthier option for a cookie but limit a serving to two cookies (or bites) as a snack. Compared to most other chocolate peanut butter cookies, it has half the calories, fat and sodium (salt).

36 cookies Ingredients

300 ml (1 ¼ c) Cooked Chickpeas* or canned, drained, and rinsed

50 ml (1/4 c) liquid honey

5 ml (1 tsp) Baking powder

10 ml (2 tsp) Vanilla extract

125 ml (1/2 c) Peanut butter, smooth or chunky, or you can use low fat

125 ml (1/2 c) Chocolate chips, semisweet

* dried beans double in size, 155 ml (1/2 c + 2 Tbsp) of dried chickpeas are needed, and then cooked. See “Why Eat Beans and Lentils” for cooking instructions.

Cooking Instructions

1. Preheat oven to 350° Fahrenheit. 2. In a Food Processor, puree chickpeas, honey, vanilla, and peanut butter 3. Puree until smooth. 4. Stir in chocolate chips. 5. Roll into ball or press down on to parchment lined pan. Can be stored in a covered container in

fridge to bake later. Can also be eaten unbaked. 6. Bake 8‐10 min.

Tip Bulk Food sections in the store are great for large quantities and also good for buying small amounts of food too. For example, buy only enough for what you need in a recipe, e.g. ½ cup of chocolate chips, ½ c dry chickpeas for this recipe.

Nutrients per cookie Food Groups per cookie Calories (cal) 51 Vegetables and Fruit 0.0 Fat (g) 3 Grain Products 0.0 Sodium (mg) 27 Milk and Alternatives 0.0 Fiber (g) 1 Meat and Alternatives 0.2 Carbohydrate (g) 6 Protein (g) 2

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MicrowaveRecipes

Your microwave isn't just for making popcorn or reheating leftovers. Your microwave is a valuable and time‐saving tool in the kitchen. These healthy recipes can be made strictly in your microwave.

How to cook rice in a microwave

Makes 325 ml (1 ½ cup) cooked rice Makes 750 ml (3 cups) cooked rice

Rice 125 ml (½ cup) 250 ml (1 c)

Water 250 ml ( 1 cup) 500 ml (2 cups)

Butter or margarine, Optional

2 ml (1/2 tsp) 5 ml (1 tsp)

1. In a large microwave‐safe glass bowl, add rice and water

2. Heat Uncovered on HIGH for 10 minutes.

3. Stir, and then cover with a plate or lid. Cook on High for 3‐4 min or until all the water is gone.

4. Use oven mitts or a towel to remove from the microwave.

5. Let stand for 5 minutes, then fluff with a fork and serve.

How to cook spaghetti noodles in a microwave

1. In a large microwave safe bowl, add spaghetti noodles. Break them in half, or smaller, if needed to fit in the bowl. Place the bowl on a plate.

2. Add enough boiling water to cover the noodles with an extra 5 cm (2 inches) above the noodles.

3. Add a dash of salt and 5 ml (1 tsp) oil. Stir so the noodles do not stick together.

4. Put in microwave uncovered. Heat on HIGH for 10 minutes.

5. Leave in microwave and cover with a lid for 3‐5 minutes to finish cooking.

6. Use oven mitts or a towel to remove plate and bowl from the microwave.

7. Drain and serve with your pasta sauce.

How to cook a scrambled egg in a microwave

1. Mix 1 egg, 2 ml (1/2 tsp margarine or butter), and 15 ml (1 Tbsp) milk in a microwave‐safe bowl.

2. Cook on HIGH for 30 seconds. Stir eggs.

3. Cook on HIGH for another 30 seconds until all the egg is solid.

4. Options to add: 10 ml of grated cheese, or chopped onion, or tomatoes, or 10 cut up spinach leaves. Cook another 30 seconds.

5. Use oven mitts or a towel to remove bowl from the microwave.

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How to cook a potato in a microwave 1. Wash a potato or sweet potato (about the size of tennis ball) and leave wet. Poke a fork through

different places on the skin. 2. Wrap in a paper towel. Put on a plate. 3. Cook on HIGH for 6‐7 minutes. 4. Use oven mitts or a towel to remove plate from the microwave. Potato will be hot. 5. Let stand for 5 minutes before serving.

Mexi melt (serves 1) 30 ml (2 Tbsp) canned far free refried beans 1 slice whole‐wheat bread, toasted 15 ml (1 Tbsp) salsa 15 ml (1 Tbsp) shredded cheese

1. Spread beans on toast 2. Top with salsa, then cheese. 3. Microwave on HIGH until the cheese is melted and the beans are hot, about 45 seconds.

Cinnamon Apples (serves 2) 2 Macintosh Apples 30 ml (2 Tbsp) raisins 15 ml (1 Tbsp) brown sugar 1 ml (1/4 tsp) ground cinnamon spice 10 ml (2 tsp) butter or margarine

1. Cut each apple in half. Scoop out seed from center with a spoon. 2. Place apples on a plate with the center facing up. 3. Mix the raisins, brown sugar, and cinnamon together and sprinkle evenly on the apple centres.

Put 2 ml (1/2 tsp) butter or margarine on the raisin mixture. 4. Cover tightly with plastic wrap or a lid and microwave on HIGH until tender when pierced with a

fork, about 3‐4 minutes.

Acorn Squash (serves 2‐3) Squash can be stored for a long time. Cook ½ of the squash now. Refrigerate the other half and cook at a later time. 1 acorn, butternut, or buttercup squash. Cut in half and scoop out seeds with a spoon. 7 ml (1/2 Tbsp) butter or margarine 15 ml (1 Tbsp) brown sugar salt and pepper

1. Put squash half into a microwave‐safe bowl. Cut side facing up. 2. Mix butter or margarine and brown sugar together. Smear over the inside of the squash. 3. Cover bowl with a microwavable plate and microwave on HIGH for 6‐8 minutes, or until a fork

goes through the squash flesh easily. 4. Let stand for 5 minutes. 5. Season with salt and pepper, if desired.

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CommunityFoodActionEvaluationSampleForm

As a participant in Kitchen Connections you are being invited to take part in an important

survey. This survey is being conducted by ______________________ (name of the program

providing Kitchen Connections). The information learned from this survey will be used to

improve Kitchen Connections.

There are no risks for participating in this survey. Your participation is entirely your choice. You

have the right to refuse to participate. Your responses will be anonymous and confidential

(please do not include any identifying information). The reason for the survey is for program

improvement only. If you have any questions about the survey, please contact _____________

______________(contact name and title) at ____________________ (phone number)

By completing the survey, you are giving your consent to participate.

1. How often did you attend?

6 times

5 times

4 times

3 times

2 times

1 time

The following two lists contain some changes you may or may not have experienced because

of participating. Please indicate “yes”, “no” or “n/a” (not applicable) to the following

statements:

2. After I participated in Kitchen Connections

Yes No n/a

It is easier for me to get foods that are healthy for me

It is easier for me to get locally grown foods

It is easier to get foods that are traditional for my culture or family

background

I spend less money on food

33

3. After I participated in Kitchen Connections

Yes No Already

there*

Don’t

know

n/a

I know why healthy eating is important

I know more about cooking and preparing a healthy

meal

I have new cooking skills

I cook more of my own food

I know more about foods that are healthy/not healthy

I know more about how health and food are related

I choose healthier food

I eat more fruits and vegetables

I eat more foods that are traditional for my culture or

family background

I am better able to provide food for my family and

myself

I have been able to meet new people

I have improved my ability to plan meals

I have tried new foods

I know more about food safety

I have been motivated to get out of the house

I have been able to share my knowledge

I have an increased comfort level in group situations

I am more aware of community resources

*Note: “Already there” means you already knew this or had this skill.

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4. What was your most important experience from Kitchen Connection?

5. How do you think the Kitchen Club could have been improved?

The next few questions are about you:

6. I am Male Female

7. What year were you born? ___________

8. Have you moved to Canada in the last 5 years? Yes No

9. Are you Aboriginal? Yes No

a. If yes, are you Métis First Nations Inuit

We are really pleased that you are participating and thank you for your time.

2013 08 6 Participants Handbook FINAL - Jan 26 …...5 Storing Food Cool food as quickly as possible...

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