Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
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Transcript of Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
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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
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Winter Greens Root VegetablesWinter Squash
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“LOCAL”
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“Local” Food is defined relatively.
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Local Health
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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
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75,000 do not eat adequate fruits and vegetables
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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
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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)
$
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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
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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
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WINTER GREENS
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What winter greens are available locally?
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What Winter Greens are Available Locally?
•Kale
•Mixed Lettuce
•Asian Greens & Mustard Greens
•Microgreens
• Turnip Greens
•Collard Greens
• Spinach
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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.
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•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)
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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
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De-Stalking Kale
•Mature winter greens have a tough center stalk – it is edible but needs to be cooked (or juiced!)
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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
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What nutrient are winter greens known for possessing in abundance?
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Vitamin K
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Vitamin KHelps blood clot properly
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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
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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
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Selection
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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
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How do you incorporate greens into your diet?
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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
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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
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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
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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.
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•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)
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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
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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”
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Local Jobs
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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
$
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On-Farm Jobs
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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$
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Value-add jobs
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Institutional Buyer- Created Jobs
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1 in 20 are unemployed in Dubuque
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ROOT VEGETABLES
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Today’s Recipes Raw Beet Salad
6 servings – Total Cost ___ Cost per serving ___
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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
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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
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What other Root Vegetables are available Locally?
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•Carrots
•Parsnips
•Rutabagas
• Turnips
•Radishes
•Beets
• Sweet Potatos
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Name that Root Crop
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What about root vegetables is good for you?
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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
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How do you pick a good root vegetable?
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Selection Tips
• Heavy for its size
• Hard – not soft
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How do you prepare root vegetables?
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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
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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
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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
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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
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Storage
• Store at 50 degrees – do NOT allow to freeze
• Wrap in plastic to store in the refrigerator
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Useful resource:
• Root Cellaring: Natural Cold Storage of Fruits and Vegetables by Mike and Nancy Bubel
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Eat Raw
Scrub your carrots, peel and slice your turnips
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WINTER SQUASH
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Today’s Recipe South of the Border Soup
• Produce for Better Health Association
• Add picture
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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
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What winter squash is your favorite?
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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
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What are some ways you’ve prepared winter squash before?
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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
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What are the health benefits of Winter Squash?
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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
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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
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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
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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
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Boil or Sauté
• Chunk the pieces up
• Sprinkle with olive oil
• Place in over at 400 for 40-50
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