New sonoma-wave-2

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  • 1. We’ve added more veggies and fruit — even wine makes the list! Mix and match for fabulous flavor…Sonoma Tier 2 Fruits and Vegetables • ArtichokeVegetables • Beet, cookedLimit to 1 fruit and 1 vegetable from this list per day; • Carrot, raw or cooked1 serving = 1/2 cup or 1 whole small piece of fruit. • Celeriac, raw or cookedNote: Whole fruits and vegetables are measured bycutting into slices or wedges. • Chile pepper • Jerusalem artichoke/sunchoke • Pumpkin, raw or cookedFRUIT • Rutabaga, cooked• Apple • Spaghetti squash• Apricot • Water chestnut• Blackberry• Blueberry• Boysenberry Sonoma Tier 3 Fruits and• Cantaloupe Vegetables• Cherimoya Limit to one fruit and one vegetable from this list per• Cherries, sour only day; 1 serving = 1/2 cup or 1 whole small piece of fruit.• Cloudberry Note: Whole fruits and vegetables are measured by• Gooseberrry, raw cutting into slices or wedges.• Grape• Grapefruit Vegetables Fruit• Honeydew melon • Acorn squash • Banana• Huckleberry • Butternut squash • Elderberry• Java-Plum (Jambolan) • Corn • Fig• Kiwifruit • Parsnip • Guava• Kumquat • Pea, cooked • Jackfruit• Lemon • Pea pod, raw or cooked • Jujube• Lime • Pea sprout • Mango• Mulberry • Sugar snap pea • Nectarine• Orange • Sweet potato, cooked • Passion fruit• Papaya • Taro, cooked • Peach• Pineapple • Wasabi root • Pear• Plum • Yam • Persimmon• Prickly pear • Plantain• Pummelo (Chinese grapefruit) • Pomegranate• Quince• Raspberry• Rhubarb• Salmonberry• Star fruit• Strawberry• Tangerine• Ugli fruit• Watermelon
  • 2. Intended for a snack, not to go on the plateSonoma BeveragesCoffee: black or with up to a maximum1 tablespoonheavy cream and 1 packet of non-caloric sweetener• Tea: no cream or sugar (black, green, herbal)• Water (plain or sparkling)• Wine (red or white): 6 ounces per day• Sonoma Fats• Up to 3 servings per day; 1 teaspoon = 1 serving• Avocado: 1/4 avocado = 1 serving• Canola oil• Olive oilNuts• Almonds: 11• Peanuts: 14• Pecans: 10 halves• Walnuts: 7 halvesSonoma Flavor BoostersUnlimited• Herbs (basil, chive, cilantro, dill, fennel, marjoram,mint, oregano, rosemary, sage, tarragon, thyme)• Spices (caraway, cardamom, cayenne, celery seed,chili powder, cinnamon, clove, cumin, curry, nutmeg,pepper, saffron, turmeric)• Chile pepper• Garlic• Ginger, gingerroot• Horseradish• Lemon or lime juice or zest• Lemongrass• Mustard (all types)• Vanilla• Vinegar (rice wine, balsamic)
  • 3. We’ve added more veggies and fruit — even wine makes the list! Mix and match for fabulous flavor…Proteins Sonoma Grains• Beans and Legumes (black beans, black-eyed peas, 1/2 cup = 1 servingchickpeas, lentils, pinto beans, soybeans such as eda- • Barilla Plus pasta, cookedmame and tofu • Barley, cooked• Beef: lean cuts (beef round, chuck arm pot roast, eye • Bread, whole-grain: 1 slice (2 or more grams of fiberof round, round tip, tenderloin, top loin, top sirloin) per slice)• Eggs: 1 whole egg = 2 whites • Bulgur, cooked• Fish: lean cuts: (cod, flounder, grouper, halibut, had- • Cereal, whole grain: 8 grams fiber per serving ordock, monkfish, northern pike, orange roughy, perch, higherpike, walleye) • Oats (oat bran, oat groats, rolled oats, steel-cut oats)• Fish: moderate-fat (catfish, sea bass, snapper, • Pasta, whole-grain, cookedstriped bass, swordfish, tuna, whitefish) • Popcorn, air-popped, no butter*• Fish: high-fat (mackerel, salmon, trout) • Quinoa, cooked• Game Meats (bison, deer, elk) • Rice, cooked (brown, red, or black)• Lamb: (arm, foreshank, leg, loin, shank half, shoulder, • Soba noodles, cookedstew meat) • Wheat, cooked (bulgur, cracked wheat, groats, wheat• Peanut butter: 2 tablespoons per serving for main- berries)dish protein, 1 tablespoon as a snack • Wild rice• Pork: lean cuts (Canadian bacon; ham, boiled orcured; canned ham; center cut loin chop; pork loin;pork sirloin chop and roast; pork tenderloin; top loin)• Poultry: white meat, no skin; turkey bacon; turkeysausage• Shellfish (clams, crab, lobster, mussels, oysters, scal-lops, shrimp)• Soy substitutes: vegetarian (soy) crumble, vegetarian(soy) burger• Veal (arm, ground, leg, loin, shoulder, sirloin, topround)Dairy• Low-fat cheese: 1 ounce (grated Parmesan or moz-zarella)• Low-fat cottage cheese• Fat-free (skim) milk: 1 cup• Fat-free plain yogurt: 1 cup