This document provides recipes for two dishes: a whole-wheat mac 'n cheese and a cranberry maple oatmeal. The whole-wheat mac 'n cheese recipe calls for ingredients like butter, flour, milk, chicken stock, cheddar cheese, Dijon mustard, whole wheat pasta and cauliflower. The instructions are to make a cheese sauce and toss it with the pasta and cauliflower. The cranberry maple oatmeal recipe lists ingredients like milk, oats, dried cranberries, maple syrup. The instructions are to bring the milk to a boil, stir in the other ingredients, cook for the recommended time, and serve. The document also discusses the nutritional benefits of whole grains compared to refined grains.

1. WHOLE-WHEAT MAC’N CHEESE Cranberry Maple Goodness
Ingredients:
butter
Mix It Up Mix It Up
Ingredients:
2 tablespoons Food and Fun from the Community Kitchen p. 2
3 1/2 cups skim or 1% milk
A Food and Fun Newsletter
2 tablespoons flour 2 cups oats (quick or old-fashioned)
TRIVIA TIME
1 cup chicken stock ½ cup dried cranberries
1½ cups milk For Families of the Community Kitchen
1. 1/3 cup maple syrup
What’s better wheat or whole wheat
2 cups sharp cheddar cheese, grated bread?
Salt and pepper 2.Instructions:
How many servings of whole grains
1 tablespoon Dijon mustard In medium USDA recommend per day?
does the saucepan, bring milk to a gentle
1 pound whole wheat pasta, cooked 3.boil. Stir in oats, cranberries and syrup.
What native South American people
1 head cauliflower, cut into florets and
Fall in Love with Whole Grains:
steamed until almost tender, 6-7 minutes
Return to a boil; staple? heat to medium. Cook
ate quinoa as a reduce
4.1 Which of these is notmin. for old fashioned
min. for quick oats, 5 a whole grain:
(can substitute with broccoli) Flavorful and Fiber-ful
or until most of milk is absorbed, stirring
bulgur, barley, oats, brown rice,
occasionally.
potatoes?
Instructions:
Festive Fruit melt butter over medium- have noticed a lot of emphasis lately
In a saucepot, Kabobs and Dip mayYou
low heat, add flour and cook for 1 minute. So what’s all the fuss about? All grains
on whole grains.
Whisk in chicken stock and milk. Thicken carbohydrates, but whole grains – ones that
are good sources of
the sauce for 5 minutes and stir in cheese,
have not been processed - truly have a whole lot to be enthusiastic about. They
season with salt and pepper, and stir in the
are more nutritious and healthier.
secret ingredient (the mustard). Toss
sauce with whole wheat pasta and Versatile Veggie Dip
The key reason whole grains are healthier is that they still contain the germ and
cauliflower. Serve!
Ingredients parts of the grain, which are the more nutrient-rich parts, offering more
bran
• 1 apple
fiber, vitaminsRay’s minerals. Studies show that a diet rich in soluble fiber can help
Source: Rachel and Yum-O Cookbook
• 2 kiwis
lower cholesterol and promote heart health. Also, fiber gives more satisfying
• 1 small bunch grapes
“bulk” to your food, filling you up and helping you maintain a healthy weight. All of
• 6oz lowfat plain yogurt
this makes whole grains a great choice, plus they pack a lot of flavor too.
• 2 tsp. honey
• ¼ tsp. vanilla (optional)
Easy ways to add more whole grains to yourIngredients
• 1 tsp. cocoa powder (optional) diet:
REMEMBER
• Eat oatmeal for breakfast for a tasty, filling start topeppers
• Sliced bell your day.
Preparation Replace white bread and plain bagels with whole wheat and multigrain
•
The 5-2-1-0 message stands for: • Celery
TRIVIA TIME
5 servings varieties. & vegetables per day
Kabobs of fruits • Baby carrots
1. Wash fruit. Slice into bite size pieces.or • 1/3 cup lowfat or fat free mayonnaise
21. What native brown rice, cousper day quinoa for white rice as a side-dish.
hours • Swapof screen time cous
or less South American
2. Push • Switch to whole in rotating
pieces onto skewers wheat pastas. • 6oz lowfat plain yogurt
1 hour of physical quinoa as a staple
population ate activity per day
order. • ½ tsp. minced onion
Dip sugary drinks per day why not fall in love with a whole new food? With so many
0 food?
This Valentine’s Day,
• ½ tsp dill weed
POP QUIZ
2. How many times more fiber per
3. Place yogurt in small bowl. • Dash of salt and pepper (optional)
grains to try, and at reasonable prices, it’s really a cinch. Will cous cous be your
4. Stir in honey and taste.
serving does brown rice have versus your new “babycakes!” you useout the recipes
5. What can Check instead of
“cutie-pie” or maybe brown rice will be
5. Add vanilla and/or cocoa powder as Preparation
white rice? and dare to try something different. mayonnaise for healthier dips and
on the back
desired. • Wash and chop veggies.
dressings?
3. What does cous cous mean in
6. Serve with fruit kabobs. • Stir yogurt, mayonnaise and spices
6. What mineral is yogurt an excellent
French? together. Serve.
source of?
Note: Any combination of for you: wheat
4. Which is better fruits can be =======================================
7. Are there live bugs in yogurt?
bread or whole wheat bread?
substituted (berries, melon, peaches, etc)