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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
Winter Greens 
Root Vegetables 
Winter Squash
“LOCAL”
“Local” Food is defined relatively.
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
Local Health
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
75,000 do not eat adequate fruits and vegetables
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
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
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) 
$
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
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
WINTER GREENS
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
What winter greens are 
available locally?
What Winter Greens are 
Available Locally? 
• Kale 
• Mixed Lettuce 
• Asian Greens & Mustard Greens 
• Microgreens 
• Turnip Greens 
• Collard Greens 
• Spinach
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.
•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)
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
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
De-Stalking Kale 
•Mature winter greens have a tough center stalk – it is 
edible but needs to be cooked (or juiced!)
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
What nutrient are winter greens known for 
possessing in abundance?
Vitamin K
Vitamin K 
Helps blood clot properly
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
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
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
Selection
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
How do you incorporate greens into your 
diet?
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
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
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
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.
•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)
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
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”
Local Jobs
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 
$
On-Farm Jobs
Farmers 
Percent of Iowa Farmers Over 65 and Under 35 Years Old 
30% 
25% 
20% 
15% 
10% 
5% 
0% 
1959 1964 1969 1974 1978 1982 1987 1992 1997 2002 2007 
< 35 > 65 
$
Value-add jobs
Institutional Buyer- Created Jobs
1 in 20 are unemployed in Dubuque
ROOT VEGETABLES
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
Today’s Recipes 
Raw Beet Salad 
6 servings – Total Cost ___ Cost per serving ___
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
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
What other Root Vegetables are available 
Locally?
• Carrots 
• Parsnips 
• Rutabagas 
• Turnips 
• Radishes 
• Beets 
• Sweet Potatos
Name that Root Crop
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
What about root vegetables is good 
for you?
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
How do you pick a good root 
vegetable?
Selection Tips 
• Heavy for its size 
• Hard – not soft
How do you prepare root 
vegetables?
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
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
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
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
Storage 
• Store at 50 degrees – do NOT allow to freeze 
• Wrap in plastic to store in the refrigerator
Useful resource: 
• Root Cellaring: Natural Cold 
Storage of Fruits and Vegetables 
by Mike and Nancy Bubel
Eat Raw 
Scrub your carrots, peel and slice your turnips
WINTER 
SQUASH
Today’s Recipe 
South of the Border Soup 
• Produce for Better Health Association 
• Add picture
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
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
What winter squash is your favorite?
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
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
What are some ways you’ve prepared winter 
squash before?
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
What are the health benefits of 
Winter Squash?
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
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
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
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
• Chunk the pieces up 
• Sprinkle with olive oil 
• Place in over at 400 for 40-50 
Boil or Sauté
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension
Healthy winter cooking powerpoint november 2014 carolyn dbq county extension

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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
  • 2. Winter Greens Root Vegetables Winter Squash
  • 4. “Local” Food is defined relatively.
  • 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
  • 10. 75,000 do not eat adequate fruits and vegetables
  • 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
  • 18. What winter greens are available locally?
  • 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
  • 26. What nutrient are winter greens known for possessing in abundance?
  • 28. Vitamin K Helps blood clot properly
  • 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
  • 37. How do you incorporate greens into your diet?
  • 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 $
  • 48. Farmers Percent of Iowa Farmers Over 65 and Under 35 Years Old 30% 25% 20% 15% 10% 5% 0% 1959 1964 1969 1974 1978 1982 1987 1992 1997 2002 2007 < 35 > 65 $
  • 51. 1 in 20 are unemployed in Dubuque
  • 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
  • 57. What other Root Vegetables are available Locally?
  • 58. • Carrots • Parsnips • Rutabagas • Turnips • Radishes • Beets • Sweet Potatos
  • 61. What about root vegetables is good for you?
  • 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
  • 63. How do you pick a good root vegetable?
  • 64. Selection Tips • Heavy for its size • Hard – not soft
  • 65. How do you prepare root vegetables?
  • 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
  • 74. Today’s Recipe South of the Border Soup • Produce for Better Health Association • Add picture
  • 75. 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
  • 77. What winter squash is your favorite?
  • 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
  • 84. What are the health benefits of Winter Squash?
  • 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

Editor's Notes

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  3. Heat Oil in Skillett
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  7. Heat Oil in Skillett