2. 2
Mission Statement
The mission of The Sylvia Center
is to inspire young people to
eat well through hands-on
learning experiences on the farm
and in the kitchen. Through our
programs, young people learn
what fresh food is, how delicious
it tastes, and how to prepare it
for themselves and their families.
We teach skills that inspire young
people to establish independent
healthy eating habits—so that
they may lead healthy and
productive lives.
3. 3
Goals
At The Sylvia Center, you are
learning healthy eating as a
lifestyle—but our cooking classes
are just the beginning. We invite
you to use this booklet as a tool,
to help you practice the cooking
skills you have mastered in class,
now at home with your families.
Here, you’ll find:
• smart shopping tips
• seasonal recipes
• an index of supermarkets that
sell good quality ingredients
at affordable prices in your
neighborhood
4. 4
Smart Supermarket
Shopping
Supermarkets are large stores that
carry a variety of goods, some that you
may need and others not so much. Here
are a couple of tips to keep your wallet
full and your shopping cart healthy:
• Stick to the perimeter of the store.
This is where you will find your fresh
produce, meats, fish, dairy, bread
and eggs. Supermarkets place
processed, sugary foods with low
nutritional value in the aisles.
• Be mindful that food products
marketed to children are placed in
supermarkets at children’s eye-level,
which may influence them to reach
out for a product.
• Look at the unit price of a food to
determine which item is cheaper.
Often, items that cost more overall
are cheaper per unit. The unit price
is the total cost divided by quantity
(for example if apples are 4 for $1,
5. 5
then they are $0.25 each; if juice is
$1.65 for 10 ounces, then it is $0.165
cents per ounce).
• Check out generic supermarket
brands for affordable prices for basic
items such as flour, sugar or canned
items. Avoid those with added sugar
or salt. Name brand companies are
often more expensive.
• Watch out for false advertising, such
as the words ‘natural’, ‘fresh’, or
‘gourmet’ that have no standardized
definitions and often contain
artificial ingredients. (Always check
nutrition and ingredients labels.)
SmartSupermarketShopping
CAROLINA BROWN RICE
YOU PAY
$
1.89
1LB12OZ
UNIT PRICE
$
1.08PER POUND
6. 6
• When buying grains, cereals, and
bread, choose whole grains, a term
used for food that contains all the
essential parts and natural nutrients
of the entire grain seed. Make sure
to check the ingredient label to see
if whole grains are listed first.
• Canned and frozen produce is a
nutritious and convenient way to eat
a variety of vegetables year-round.
Avoid canned foods with added sugar
and salt. Rinse and drain canned
vegetables to lower sodium content.
SmartSupermarketShopping
INGREDIENTS: WHOLE WHEAT FLOUR
(WHOLE GRAIN), WATER, SUGAR,
WHEAT GLUTEN, YEAST, SOYBEAN OIL
(NON-HYDROGENATED), HONEY, SALT.
7. 7
• Buy fresh fruit instead of juices.
Fresh fruit contains more fiber
than juice. Fresh fruit also has less
sugar per serving than a single
serving of juice.
• Buying in bulk can be smart but
make sure you know how much you
will use up and by when.
• When shopping for fresh produce,
make sure you know what is in
season and where it comes from.
Local fruits and vegetables may be
cheaper and taste much better.
SmartSupermarketShopping
8. 8
Meat & Seafood
• Avoid processed meats, which
when eaten on a regular basis can
increase the risk of cancer, heart
disease, diabetes, etc.
• Purchase lean cuts of meat and
poultry, such as skinless chicken,
turkey, top sirloin steak, which are
often without fatty tissue. These
can be bought in bulk and stored in
the freezer.
• Shop at the butcher section of the
grocery store. The butcher can tell
you the best way to cook the meat,
and you can buy as much or as little
as you want. The butcher can also
trim excess fat from the meat.
9. 9
Seafood is a tasty way to eat healthy
and obtain protein. Buy fresh fish that
is whole and not frozen. The fresh fish
stores mentioned in this guide will sell
whole fish that is not frozen. Some
stores will also steam fish for you
or you can take it home and cook it
yourself. Here are some basic tips when
seafood shopping:
• Like vegetables, certain fish are
‘in season.’ That means they are
fresher. Ask the fish sales person
which fish are in season.
• The best way to test for freshness
is to see the fish before it is sliced.
Deep red colored gills and clear
eyes (not cloudy) are a sign that the
fish has been out of the water for
only a few hours. The fish should not
smell ‘fishy’; instead, it should have a
fresh, briny smell.
Meat&Seafood
10. 10
Nutrition & Ingredients
Labels Breakdown
CHECK THE SERVING SIZE
The serving size is what the nutrition
label is based on and tells you how
many servings are in food.
KEEP AN EYE OUT
Try to limit the amount of total fat,
cholesterol, sugar, and sodium.
PERCENTAGE PER SERVING
Aim to have low daily values of fat,
cholesterol, and sodium. Strive for
higher daily values of dietary fibers and
vitamins. 5% daily value is low and 20%
or more is high.
12. 12
• Ingredients are listed in descending
order by weight. The first ingredient
listed is the ingredient mostly used
in the food.
• Added sugars are a source of extra
calories and go by many names,
such as glucose, fructose, lactose,
sucrose, corn syrup, dextrose, high-
fructose corn syrup, anhydrous
dextrose, maltose, etc. Avoid theses
as much as possible.
Nutrition&IngredientsLabelsBreakdown
INGREDIENTS: TOMATO PUREE (WATER, TOMATO
PASTE), WATER, HIGH FRUCTOSE CORN SYRUP,
WHEAT FLOUR, CONTAINS LESS THAN 2% OF:
VEGETABLE OIL (CORN, COTTONSEED, CANOLA,
AND/OR SOYBEAN), SALT, POTASSIUM CHLORIDE,
LOWER SODIUM NATURAL SEA SALT, FLAVORING,
CITRIC ACID, ASCORBIC ACID (VITAMIN C),
MONOPOTASSIUM PHOSPHATE.
13. 13
What’s in Season When
December – February
Collard Greens
Grapefruit
Kiwi
Mushrooms
Onions
Oranges
Pears
Potatoes
Sweet Potatoes
Turnips
Winter Squash
March – May
Broccoli
Cabbage
Collard Greens
Lettuce/Salad
Greens
Mushrooms
Onions
Spinach
Strawberries
June – August
Bell Peppers
Blueberries
Cherries
Corn
Cucumbers
Eggplants
Garlic
Grapes
Lettuce/Salad
Greens
Melons
Mushrooms
Peaches
Plums
Raspberries
Strawberries
Summer Squash
Tomatoes
September–November
Apples
Beets
Broccoli
Carrots
Cauliflower
Garlic
Grapes
Lettuce/Salad
Greens
Mushrooms
Parsnips
Pears
Sweet Potatoes
Turnips
Winter Squash
14. 14
Annual Pantry Items
There are certain dry goods that you
can stock up on in your pantry. These
goods are non-perishable and can
last a while. Do not be afraid to buy in
bulk but make sure to check expiration
dates and that containers are sealed
and airtight. This will save you money
in the long run.
Item Shelf/Refrigeration Life
Oil Expiration date depends on
type of oil; olive oil lasts for
a year, peanut oil lasts for
4-6 months
Whole
wheat flour
Can be stored in the
refrigerator for up to six
months
Rice, Brown 6-8 months
Onions 4-6 weeks/1-2 months
(Shelf only)
Lemon Juice Refrigerator Only – 4-6
months
Vinegar Indefinite (Shelf)
15. 15
Item Shelf/Refrigeration Life
Dried/
Ground
Herbs and
Spices
2-3 years
Dried Beans Indefinite
Canned
Beans
1 year
Honey Forever! Honey never spoils
but it can crystallize.
Nuts Depends on the type of nut
but most last for at least six
months on the shelf
Pasta 2 years
Garlic 3-6 months (Shelf Only)
Bread
crumbs
Bread Crumbs (Shelf); 6-8
months (freezer)
Sugar Indefinitely (Shelf)
Parmesan
Cheese
3-6 weeks (Refrigerator
Only)
Cheddar
Cheese
3-6 weeks (Refrigerator
Only)
AnnualPantryItems
16. 16
Recipes for Health
The following pages contain healthy
recipes for one week in the summer
and one in the winter. Of course, you
can make more or less of each recipe
as you see fit, but the best way to eat
and shop healthy is by planning out
meals at the beginning of the week.
Leftovers such as lettuce and tomatoes
can be tossed into a simple salad or
packed for lunch the next day.
These recipes use seasonal vegetables
that can be found in local supermarkets
and stores. We begin with items
that you will need from your pantry.
Beside each recipe, there is a priced
list of items that should be bought
at the beginning of the week such as
vegetables and fresh herbs. Certain
items such as onions, garlic, and
potatoes are used in multiple recipes so
it is wise to buy a bag of onions instead
of one or two onions. At the end, we
tallied up all costs so you can project
that week’s budget.
17. 17
Spring/Summer Pantry List
Whole Wheat Pasta (16 oz) $2.00
Olive Oil (2000 ml) $12.99
Garlic $0.99/lb
Salt (26 oz) $0.99
Black Pepper (20 oz) $1.99
Onions ($0.99/lb) ~$1.69 for a bag
Canned Black Beans (15 oz) $0.99
Cumin (3 oz) $1.19
Cheddar Cheese (8 oz) $4.99
Bread Crumbs (24 oz) $3.29
Oregano (2 oz) $1.00
Mustard (8 oz) $1.79
Ketchup (38 oz) $3.99
Parmesan Cheese (8 oz) ~$7.00
Cider Vinegar (32 oz) $1.69
Lemon Juice (32 oz) $2.99
Spring/SummerRecipes
18. 18
Pasta with Summer Veggies
Serves 4-6
Ingredients
8 oz dried whole-wheat pasta (such as
penne or fusilli)
2 tablespoons olive oil
1 small onion, diced
2 cloves garlic, minced
2 zucchini, halved lengthwise and sliced
2 ears of corn, kernels removed
1 cup cherry tomatoes, halved
1/2 cup basil, cut into chiffonade
(cutting technique that you can use to
cup up any leafy foods: roll the leaves up
tightly and cut thin strips off the roll)
1/2 cup grated Parmesan cheese
Salt
Pepper
Shopping List
Zucchini $2.09
Corn $1.77
Cherry Tomatoes (16 oz) $3.99
Basil (8 oz) $2.49
Total $10.34
Spring/SummerRecipes
19. 19
Preparation
1. Bring salted water to a boil. Add
pasta. Cook until pasta is al dente
(tender and firm to the bite, but not
mushy).
2. Meanwhile, heat olive oil in skillet.
Add onion; sauté for 2-3 minutes.
Add garlic; sauté for 1-2 minutes.
3. Add zucchini and corn. Sauté 4-5
minutes or until zucchini is tender.
4. Add tomatoes and sauté for
another 2 minutes.
5. Combine veggies with pasta. Add
basil and Parmesan. Season with
salt and pepper for taste.
Spring/SummerRecipes
20. 20
Zucchini & Corn Tacos
Serves 4-6
Ingredients
2 tablespoons olive oil
1 cup white onion, chopped
3 cloves garlic, minced
1 cup frozen corn
3 medium zucchini, diced
1 cup canned black beans, rinsed and
drained
1/4 teaspoons freshly ground black
pepper
1/4 teaspoon ground cumin
Salt
8 warm corn tortillas
1/2 cup grated cheddar cheese
Spring/SummerRecipes
21. 21
Preparation
1. Heat oil in skillet over medium heat,
and add onions. Sauté until they
become fragrant, about 2-3 minutes.
Add garlic, sauté for another minute.
2. Add zucchini and cook until tender,
5-7 minutes. Add corn, sauté
another 3 minutes.
3. Add black beans, cumin and black
pepper. Season with salt to taste.
4. Assemble tacos, top with cheese
and pico de gallo (recipe on next
page).
Shopping List
Corn $1.14
Zucchini $3.14
Tortillas $2.49
Total $6.77
Spring/SummerRecipes
22. 22
Pico de Gallo
Serves 4-6
Ingredients
4-6 plum tomatoes, seeded and diced
1 small onion, diced
1 jalapeño (seeded if desired), minced
1/4 cup cilantro, coarsely chopped
1 tablespoon lime juice
Salt
Shopping List
Tomatoes $1.94
Jalapeño $0.50
Cilantro $1.99
Total $4.43
Preparation
Combine ingredients in bowl and
season with salt to taste.
Spring/SummerRecipes
23. 23
Simple Green Salad with
Shallot Vinaigrette
Serves 4-6
Ingredients
1 head of lettuce, washed and torn
1 tablespoon shallot, minced
1 tablespoon Dijon mustard
1 teaspoon honey
2 tablespoons cider vinegar
1/3 cup olive oil
Salt
Pepper
Preparation
Whisk shallot, mustard, honey and
vinegar together in bowl. Slowly add
olive oil. Season with salt and pepper.
Pour over lettuce and toss to coat.
Shopping List
Shallots $0.89
Lettuce $2.00
Total $2.89
Spring/SummerRecipes
25. 25
Preparation
1. Combine garlic, parsley, bread
crumbs, onion, soy sauce and
turkey. Season with salt and
pepper. Form 4-6 patties.
2. Heat oil in skillet, cook patties until
cooked through, about 4 minutes
on each side. Serve on buns and
garnish with lettuce, tomato,
mustard and ketchup.
Spring/SummerRecipes
26. 26
Rainbow Frittata
Serves 8
Ingredients
10 large eggs
1 medium zucchini, diced
1 yellow squash, diced
1 red pepper, diced
1 onion, diced
1 cup grated Parmesan cheese
1/2 cup chopped parsley
2 tablespoons olive oil
Salt and pepper
Shopping List
Eggs (dozen) $2.00
Zucchini $1.03
Squash $2.10
Red Pepper $0.99
Parsley $1.99
Total $8.11
Spring/SummerRecipes
27. 27
Preparation
1. Preheat broiler
2. Beat eggs until frothy. Add cheese,
parsley and 1 teaspoon salt
3. In a large oven-proof sauté pan,
heat up oil. Sauté onion until soft.
4. Add red peppers and cook until
tender, about five minutes
5. Add squash and cook a few
minutes more, until all vegetables
are tender.
6. Add egg mixture to pan. Cook
at medium heat until barely set.
About seven minutes.
7. Transfer pan to broiler. Broil for a
minute or two, until top of frittata is
nicely browned. Serve.
Spring/SummerRecipes
28. 28
Spring/SummerRecipes
Summer Succotash
Serves 4-6
Ingredients
1/2 pound green beans trimmed
2 tablespoons of olive oil
1/2 yellow onion, seeded and diced
1 garlic cloves, minced
1 10-oz package of frozen lima beans,
defrosted (or equivalent amount of fresh)
1 cup fresh corn kernels
1 red bell pepper, cored, seeded and
diced
1 teaspoon cider vinegar
1/4 cup basil, coarsely chopped
Salt
Pepper
Shopping List
Green Beans $0.75
Lima Beans $3.29
Corn $1.10
Red Bell Pepper $0.99
Basil $2.49
Total $8.62
29. 29
Spring/SummerRecipes
Preparation
1. Bring salted water to a boil. Add
green beans, cook until crisp but
tender, about 4 minutes
2. Heat oil in skillet. Then add onion
and garlic. Sauté 2-3 minutes. Add
lima beans, corn and bell pepper.
Sauté 2-3 minutes.
3. Combine veggies with green beans
in a bowl. Add vinegar, salt, pepper
and basil.
4. Serve with brown rice.
30. 30
TOTAL FOR 1 WEEK OF $50.92
SPRING/SUMMER RECIPES
Spring/SummerRecipes
Herb Roasted Potatoes
Serves 4-6
Ingredients
2 pounds Yukon Gold or red potatoes,
cut into 1-1/2 inch cubes
2 tablespoons olive oil
1 tablespoon minced thyme or
rosemary
Salt
Pepper
Preparation
1. Preheat oven to 400° F.
2. In a bowl, toss them with oil, salt,
pepper and herbs.
3. Lay potatoes out on sheet pan in
one layer.
4. Roast for 30 minutes until golden
brown.
Shopping List
Potatoes $2.38
32. 32
Coconut Curried Chicken
Serves 4
Ingredients
2 tablespoons olive oil
4 chicken thighs
1 yellow onion, diced
2 tablespoons ginger, minced
2 cloves garlic, minced
2 medium carrots, peeled and diced
2 tablespoons curry powder
1 teaspoon cumin
1/2 cup water
1 can coconut milk
1 cup frozen peas
Salt
Pepper
1/2 cup cilantro, chopped
Fall/WinterRecipes
Shopping List
Chicken Thighs $5.00
Carrots (bag) $1.59
Coconut milk (15 oz) $2.19
Frozen peas (16 oz) $2.29
Cilantro $1.99
Total $13.06
33. 33
Preparation
1. Preheat oven to 350° F.
2. Heat the olive oil in a heavy, oven
safe pot over medium-high heat.
Season the chicken thighs with salt
and pepper, and add them to the
pot, skin-side down. Cook until the
skin turns a rich, golden color and
begins to crisp. Remove chicken
from the pot and set aside. Pour
out all but 1 tablespoon of the oil/
fat that has cooked off.
3. Add onions, garlic, and carrots.
Sauté for 3-4 minutes. Add curry
and cumin. Sauté for another few
minutes. Add water. Scrape brown
bits from bottom of the pan. Add
coconut milk. Bring to a boil.
4. Reduce to a simmer and add
chicken and peas.
5. Cover the pot and transfer to oven.
Allow chicken to braise for 35
minutes.
6. Season chicken with salt and
pepper. Garnish with cilantro.
Fall/WinterRecipes
34. 34
Broccoli & White Bean
Minestrone
Serves 4-6
Ingredients
1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, minced
2 carrots, peeled and diced
1/2 teaspoon thyme
4 cups low-sodium chicken broth
1 can (28 oz) diced tomatoes
1 can (15 oz) white beans, drained and
rinsed
1 lb. broccoli, cut into florets
1/4 cup whole grain elbow macaroni
Salt
Pepper
Parmesan, freshly grated
Fall/WinterRecipes
35. 35
Preparation
1. Heat oil in large saucepan. Sauté
onions and garlic for 1-2 minutes.
Add carrots, sauté for another two
minutes.
2. Add tomatoes, and chicken broth.
Bring to boil, reduce heat, and
simmer for 5 minutes.
3. Add pasta, and cook for another 6
minutes or until pasta is al dente.
4. Add broccoli, simmer until it is
tender, about 4 minutes. Stir
in beans. Season with salt and
pepper.
5. Top with grated Parmesan cheese
and serve with crusty bread.
Fall/WinterRecipes
Shopping List
Carrots (bag) $1.59
Diced Tomatoes (28 oz) $3.19
White Beans (15 oz) $1.49
Broccoli $4.00
Total $10.27
36. 36
Pasta with Greens & Beans
Serves 4-6
Ingredients
10 oz uncooked, whole-wheat pasta
2 tablespoons olive oil
1 large onion, chopped
3 cloves garlic, minced
1/2 teaspoon red pepper flakes
1 large bunch of kale (or equivalent
amount of spinach), destemmed and
chopped
1 tablespoon lemon juice
1 cup low-sodium chicken stock
1 15-oz can cannellini beans
Grated Parmesan
Salt
Pepper
Preparation
Fall/WinterRecipes
Shopping List
Kale $3.98
Cannellini (15 oz) $1.49
Total $5.47
37. 37
1. Heat oil in large sauté pan. Add
onion and garlic, cook over
medium heat until fragrant. Add
chili flakes.
2. Add kale, lemon juice and stock.
Cook for 5 minutes or until kale is
tender. Add beans. Cook for one
minute.
3. Meanwhile, bring a large pot of
salted water to a boil. Add pasta
and cook from 8-10 minutes or until
al dente.
4. Add bean mixture to pasta and
toss gently. Season with salt and
pepper. Top with Parmesan cheese. Fall/WinterRecipes
38. 38
Roasted Veggie Black Bean
Burrito
Serves 4
Ingredients
1 yellow onion, halved and thickly sliced
1 red bell pepper, seed and thickly
sliced
1 butternut squash, peeled and cut into
1-inch cubes
2 tablespoons olive oil
1 teaspoon cumin
1/2 teaspoon cayenne
1 15-oz can black beans, rinsed and
drained
Salt
8 oz cheddar cheese, grated
3 tablespoons chopped fresh cilantro
4-6 large tortillas (preferably whole
wheat)
Fall/WinterRecipes
39. 39
Preparation
1. Preheat oven to 425° F.
2. Combine onion, pepper, and
squash in large mixing bowl. Add
olive oil, cumin, cayenne and salt.
Toss to coat. Spread evenly on
baking sheet.
3. Roast until squash is golden brown.
4. Remove from oven, and transfer to
large mixing bowl. Add black beans
and season to taste with salt.
5. Add veggie filling to tortilla and top
with cheese and cilantro. Wrap and
serve.
Fall/WinterRecipes
Shopping List
Bell Pepper $1.00
Butternut Squash $3.00
Cilantro $1.99
Large Tortillas $1.99
Total $7.98
40. 40
Veggie Bean Chili
Serves 4
Ingredients
2 large onions (1 lb), coarsely chopped
1 red bell pepper, cut into 1/2-inch pieces
3 large garlic cloves, minced
1/2 fresh jalapeño chile, minced
2 tablespoons olive oil
1 tablespoon chili powder
1 teaspoon ground cumin
2 teaspoons salt
1 28-oz can whole tomatoes, coarsely
chopped, with juice
1 cup frozen corn
2 15-oz cans kidney/black beans, rinsed
1/4 cup chopped fresh cilantro
Fall/WinterRecipes
Shopping List
Bell Pepper $1.00
Jalapeño Chile $1.19
Whole Tomatoes (28 oz) $2.29
Frozen Corn (12 oz) $2.59
Cilantro $1.99
Total $7.98
41. 41
Preparation
1. Sauté onions, bell pepper, garlic, and
jalapeño in oil in a 4-quart heavy pot
over moderately high heat, stirring,
until softened, about 5 minutes.
2. Add chili powder, cumin, and salt
and cook, stirring, 1 minute.
3. Add tomatoes with juice and corn
and simmer, partially covered,
stirring occasionally, 15 minutes.
4. Stir in beans and simmer, stirring
occasionally, 5 minutes.
5. Stir in cilantro.
6. Serve over brown rice or with fresh
corn bread.
Fall/WinterRecipes
TOTAL FOR 1 WEEK OF $45.84
FALL/WINTER RECIPES
42. 42
Where to Shop
Here are some suggestions
of where to shop for good
quality ingredients at affordable prices.
See insert at right for local markets in
your neighborhood. All stores listed
accept EBT/SNAP.
The data was collected with great care in
summer and fall 2014 and may be subject
to change without notice. If you discover
a store has gone out of business or has
changed significantly, please contact us at
info@sylviacenter.org or at 212.337.6097.
Some farmer’s markets are open
year-round, though most are closed in
the winter. To find an open market in
your community, please go to:
• grownyc.org/greenmarket
• downtoearthmarkets.com
Key • WIC Store accepts Women,
Infant, Children checks
• 24/7 Open 24 hours
43. 43
WEST HARLEM MARKETS
Near Manhattanville 530 W 133RD St
CLOSER TO 125TH ST SUBWAY STOP
• Great Food Gourmet Deli Grocery • WIC
550 W 126TH St (near Old Broadway Ave) 10027
• Bahamas Deli & Grocery • 24/7
3137 Broadway (& La Salle St) 10027
• Bravo • WIC
2395 Frederick Douglass Blvd
(btwn 129TH & 128TH St) 10027
• C-town • WIC
560 W 125TH St (near Old Broadway Ave) 10027
• C-town • WIC
3320 Broadway (btwn 134TH & 135TH Sts) 10031
• Met Food • WIC
1316 Amsterdam Ave (& La Salle St) 10024
CLOSER TO 137TH ST SUBWAY STOP
• Hamilton Fruits & Vegetables:
Hamilton Meat Market
Sell $1 produce
554 W 136TH St (& Broadway) 10031
• Mi Pais Market
3361 Broadway (& 136TH St) 10031
• Compare Foods • WIC
543 W 138TH St (& Broadway) 10031
• Majestic Deli • WIC
3520 Broadway (& W 144TH St) 10031
