Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
1. Healthy Winter Cooking
Tips & Recipes for Eating Local This Season
Presented by Carolyn Scherf
Local Food Coordinator, Dubuque County ISU Extension and Outreach
& Megan Martin
Americorps Antihunger VISTA, Project Concern Dubuque
9. Quality of Care
10%
Access to Care
10%
Physical Environment
10%
Social Determinants of Health
Healthy Behaviors
30%
Social and
Economic Factors
40%
Eating Healthy Food
County Health Rankings University Of Wisconsin
Department of Public Health
11. 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
13. 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)
$
14. 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
15. 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
19. What Winter Greens are
Available Locally?
• Kale
• Mixed Lettuce
• Asian Greens & Mustard Greens
• Microgreens
• Turnip Greens
• Collard Greens
• Spinach
20. 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.
21. •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)
23. 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
24. De-Stalking Kale
•Mature winter greens have a tough center stalk – it is
edible but needs to be cooked (or juiced!)
25. 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
29. Deep Green Health Benefits
Green Leafy Vegetables like Kale, Collards & Spinach contain
Vitamin A - Vitamin C – Fiber
Vitamin 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
30. 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
36. 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
38. 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
39. 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
40. 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
41. 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.
42. •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)
43. Storage
Wrap 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
44. 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”
46. 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
$
54. Today’s Recipes
Raw Beet Salad
6 servings – Total Cost ___ Cost per serving ___
55. 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
56. 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
62. 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
66. 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
67. 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
68. 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
69. 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
70. Storage
• Store at 50 degrees – do NOT allow to freeze
• Wrap in plastic to store in the refrigerator
71. Useful resource:
• Root Cellaring: Natural Cold
Storage of Fruits and Vegetables
by Mike and Nancy Bubel
72. Eat Raw
Scrub your carrots, peel and slice your turnips
81. 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
82. What are some ways you’ve prepared winter
squash before?
83. 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
85. 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
86. 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
87. 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
88. 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
89. • Chunk the pieces up
• Sprinkle with olive oil
• Place in over at 400 for 40-50
Boil or Sauté