Mission: Good Nutrition (Handouts)

Did You Know??

-1 out of 4 people don’t eat enough fruits and vegetables daily? Aim for at least 5 fruits and vegetables a day. (see our table display for what 5-a-day looks like) Make it a family game by having a goal to ‘eat a rainbow’.  Choose F/V based on color, see how many colors you can eat each day.  Remember frozen F & V are good options (as long as they don’t have added sugars and fats.)

-Agave Nectar: it is a sweetener that comes from the agave plant and is a syrup.  It has received a lot of attention lately as healthier than table sugar and high fructose corn syrup.  However, it is not inherently better for you than any other sweetener.  It has more calories per tablespoon than sugar or honey but it is sweeter so you can use less to achieve the same amount of sweetness when using it.

-Beverages are the main sources of added sugars in our diets? Think soft drinks & fruit drinks (not labeled 100% juice.) People who consume large amounts of beverages with added sugars tend to consume more calories overall and tend to gain weight. A major contributor of added sugars to American diets is sugar sweetened beverages. Currently, it is estimated that soft drink consumption alone accounts for one third of added sugars intake in the U.S. diet.  The average 20-oz soda contains 17 grams (17 sugar packets) of added sugar.

-Chia seeds: contain healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. They are a whole-grain food originating in Mexico used by the Mayan and Aztec cultures. They don’t need to be ground to be absorbed (unlike flax).  You can sprinkle them on cereal, yogurt, sauces and use for fat or egg replacement in recipes.  To use as an egg or oil replacement mix 2 T chia seeds with ½ c warm water stir until a gel forms. Use equal parts for oil replacement and ¼ c gel = 1 egg.

-Coconut Oil: an oil that is solid at room temperature, meaning it contains mostly saturated fat.  The jury is still out as to if coconut oil is better for you than other saturated fats (animal fats.) It is cholesterol free.  It may have some properties yet to be discovered, but don’t over-indulge.  It can be used in recipes calling for butter, simply add the same amount of coconut oil as butter or margarine.  You may need to add about ¼ t salt since it is not salted.

-High Fructose Corn Syrup: is a manufactured sugar made from corn stalks.  It is different from table sugar in the types and amounts of it constituents, fructose and glucose.  HFCS is more easily digested than table sugar and contains higher amounts of fructose.  Fructose triggers your liver to make fat, while the glucose trigger insulin to be released. Eating HFCS can cause other problems as well such as inflammation.  It is best to avoid its consumption.

-Genetically Modified Organism (GMO): plants, animals, or microorganisms that has been transformed by genetic engineering; foreign genes have been inserted into its genetic code. Some people feel there is insufficient knowledge to safely/predictably modify plant genomes. Remember just because it is labeled non-GMO does not mean it is nutritious. Read the label!  www.nongmoproject.org

-Gluten-Free: Gluten is a protein found in some grains (wheat, rye, barley and crossbreds). If a product is labeled gluten-free then the ingredients have had the gluten removed from them. Just because a product is labeled gluten-free does not mean it is healthier.  Added sugars, fat or other substances have been added to mimic what gluten does.  You only need to be concerned with going gluten free if you are allergic/sensitive to gluten or have celiac disease.  Never self-diagnose, obtain proper medical advice before going gluten-free. There is some evidence that going gluten free can help children who have been diagnosed with Autism Spectrum Disorder. www.glutenfree.com

- Glycemic Index (GI): The Glycemic Index is a dietary index that's used to rank carbohydrate-based foods. The Glycemic Index predicts the rate at which the ingested food will increase blood sugar levels.

-Glycemic Load (GL): Glycemic Load is equal to the Glycemic Index of a food times the number of grams of carbohydrates in the serving of food that's being eaten. Glycemic Load is believed to correlate more directly to blood-sugar level changes than Glycemic Index.

-USDA Organic: food produced without use of pesticides, genetic modification or irradiation. Food has been grown using only natural products. When food is grown with pesticides some of those chemicals make it into the food we consume. If you see the USDA Organic label on a product then 95-99% of the ingredients have been produced organically. See the Dirty Dozen & Clean Fifteen list, it can help you make choices about the best use of your $$ should you choose to buy organic. www.organic.org

-Whole Food: Foods that come in their natural forms.  When possible choose whole foods with few changes from their original form.  This will help you avoid processed poor choices and maximize the nutrients you get from what you eat.

-YUCK! Kids and Foods: It takes repeated exposure (sometimes 15 times) to a food before kids will try them.  Don’t give up but continue to expose your kids to new foods and vegetables. Here are a few tips: let the kids pick the vegetables the family will eat that week, enlist their help in the preparation and cooking, grow a garden even if you only have room for a few pots, tell kids where the food came from (ethnic foods or if it’s a favorite of an uncle or aunt).

		Dirty Dozen
most contaminated with pesticides
Apples		Cucumbers		Nectarines/Nectarines
Celery		Grapes		Spinach/Lettuce
Tomatoes		Peppers		Potatoes
Strawberries		Cherries		Pears
	Clean Fifteen
Least contaminated with pesticides
Asparagus	Eggplant		Mangoes
Avocados	Cabbage		Mushrooms
Cantaloupe	Grapefruit		Onion
Sweet corn	Kiwi		Papaya
Broccoli	Banana		pineapple

Swap this for THAT!

It’s tough to find the time and energy to live and maintain a healthy lifestyle, making sure your physical, emotional, and spiritual levels are all balanced. A great way to start eating healthy is by making small changes... “by small and simple things are great things brought to pass”! Try each day to swap out one old eating habit for a new healthy one.

Here are a few places to start:

White rice for brown Rice, quinoa, couscous

White pasta for whole wheat pasta, brown rice pasta, or spaghetti squash

White Bread for whole wheat bread

Soda or juice for water with lemon or coconut water

Fast food chicken nuggets for homemade baked chicken nuggets

French fries for baked sweet potato fries

White sugar for honey,100% maple syrup, or coconut palm sugar

Ice cream for greek yogurt

Bag of chips for a handful of nuts or trailmix

Candy bar for a piece of dark chocolate

Ranch dressing/creamy dressing for olive oil and vinegar dressingf

Canola/vegetable oil for extra virgin olive oil, coconut oil, or grapeseed oil

Margarine for butter

Mayonaise for avacado or hummus

Shake for a fruit/veggie smoothie

Instant oatmeal packet for old fashion oats or steel-cut oats

Sour cream for plain greek yogurt

Queso for fresh salsa, pico de gallo, or guacamole

Bagel or muffin for whole wheat english muffin

Sugary cereals(Lucky Charms, Fruit Loops, Honey Nut Cheerios) for granola

Croutons on salads for walnuts, almonds, pecans

Bacon or sausage for baked turkey bacon

tortilla wraps for lettuce leaves

iceburg lettuce for romaine, spinach, kale

cookie for granola bar made with nuts, seeds, and dried fruit

Meal Ideas For You and Your Family

Breakfast:

Bowl of old fashion oatmeal topped with fresh fruit, pecans and walnuts

Whole wheat english muffin with almond butter/peanut butter and banana

Egg white omelette with veggies and piece of whole wheat toast

Whole wheat waffles topped with 100% maple syrup or yogurt and fresh fruit

snack:

Apple with almonds or almond butter

carrots with hummus

whole wheat toast with slices of avocado sprinkled with salt and pepper

greek yogurt or cottage cheese topped with fresh fruit

Dinner:

Hamburger made with lean meat and wrapped in lettuce

Baked chicken fingers made with whole wheat breadcrumbs with side of baked sweet potato fries

Grilled chicken tacos

Grilled pork tenderloin with veggies

GOOD EATS

No Bake Granola Bites

2 cups quick oats

1 cup crispy rice cereal

1 cup creamy peanut butter

1 cup ground flaxseed(could also substitute 1/2 cup with unsweetened coconut)

1 cup mini chocolate chips

2/3 cup honey or agave nectar

2 teaspoons pure vanilla extract

2 tablespoons coconut oil

Combine all the ingredients together in a large bowl, mixing gently so the crispy rice cereal doesn't get crushed. Mix until well-combined.

Using a cookie scoop (or roll small amounts in your hands), drop rounded tablespoonful-sized portions onto a parchment or wax paper lined cooking sheet. I used my cookie scoop and then rolled the scooped portion out between my palms.

Refrigerate for 1-2 hours. At this point you can serve them or combine the chilled granola bites in a large tupperware-type container or ziploc bags to freeze or refrigerate. They will stay fresh in the refrigerator for up to a week or for a few months in the freezer. Makes about 30.

Whole Wheat Bread-Great for sandwiches!

1 1/2 Cups hot water

1/3 Cup oil

1/3 cup honey

2 tsp. salt

1 egg

2 TBS. Lecithin

1 tsp. gluten(optional)

4-4 1/2 Cups freshly milled flour

1/2 cup flax seed, ground in blender(optional)

1 T Yeast

 Combine water, oil, honey, salt, and egg.  Add lecithin, gluten, half of the flour, and ground flax seed.  Mix thoroughly.  Add yeast and enough flour to make a soft dough.  Knead until smooth and elastic (about 5-6 minutes).  Let rise until double.  Shape as desired and let rise again until double. Makes two- 1lb loaves. Bake at 350 degrees for 25-30 minutes.

Chicken and Wild Rice Soup

2 Tablespoons olive oil
1/2 small onion, chopped
3 celery stalks, chopped
2 carrots, chopped
salt & pepper
2 garlic cloves, minced
1/2 teaspoon dried thyme

1/4 teaspoon crushed bay leaf

1/4 teaspoon rosemary
8 cups chicken broth
2 chicken breasts, cut in half
3/4 cup wild/brown rice blend
1 cup milk
1/4 cup flour

Heat olive oil in a large soup pot over medium heat. Add onion, celery, and carrots, season with salt & pepper, then saute until tender, about 10 minutes. Add garlic and thyme, rosemary, and bay leaf then saute for 1 more minute.

Add chicken broth then increase heat to high and bring to a boil. Add chicken breast halves and cook until no longer pink in the center, about 10 minutes, then remove to a plate and set aside. Shred when cool enough to handle. Add wild/brown rice blend to the pot then place a lid on top, turn heat down to medium-low and simmer for 40-50 minutes or until rice is tender. 

In a small bowl, whisk together 1/4 cup milk with flour until smooth then add remaining milk. Slowly drizzle into soup while stirring. Add chicken then simmer soup for 10 more minutes uncovered and serve.

Dijon Vinaigrette

2 cloves garlic, minced
1/2 tablespoon dijon mustard
1 tablespoon lemon juice, or more to taste
3 tablespoons extra-virgin olive oil
Salt, to taste
Freshly ground black pepper, to taste

Place the garlic, mustard, lemon juice, and oil in a small jar. Season generously with salt and pepper.

Shake the jar vigorously to combine. Adjust seasonings if necessary and use immediately.

Avocado Strawberry and Spinach Salad with Poppyseed dressing

Salad Ingredients:

6 cups fresh baby spinach

1 pint strawberries, hulled and sliced

1 avocado, diced (or you can double this to 2 avocados!)

4 ounces crumbled gorgonzola or blue cheese

1/4 cup sliced almonds, toasted

half a small red onion, thinly sliced

poppyseed dressing (recipe below)

Poppyseed Dressing Ingredients:

1/2 cup avocado oil (or any oil, such as olive oil)

3 Tablespoons apple cider vinegar

2 Tbsp. honey

1 Tbsp. poppy seeds

pinch of ground dry mustard  and Salt and pepper

Pinto Bean Salad (from the American Heart Association)

1 cup brown rice
2 cups water
2 t cumin seeds or 1 t ground cumin
1/4 cup extra-virgin olive oil
1/4 cup sherry vinegar
1 T chopped fresh oregano or 1 t dried
1 large clove garlic, crushed and peeled
1/4 t salt
1/2 t freshly ground pepper
2 15-ounce cans pinto beans, rinsed
8 scallions, trimmed and sliced (about 1 1/2 cups)
1 medium bell pepper (green, yellow, orange or red), chopped (about 1 cup)

Combine rice and water in a 3-quart saucepan; bring to a boil. Reduce heat to low, cover and cook until all the water has been absorbed, 40 to 45 minutes. Remove from heat; let rest, covered, for 10 minutes. Spread the rice out on a large baking sheet until cooled to room temperature, about 15 minutes.

Meanwhile, toast cumin in a small skillet over medium-high heat until fragrant and lightly toasted, 1 to 2 minutes for seeds, 1 minute for ground cumin. Transfer to a blender or food processor and let cool for several minutes. Add oil, vinegar, oregano, garlic, salt and pepper and process until the garlic is finely chopped.

Transfer the rice to a large bowl and toss with beans, scallions and bell pepper. Pour the dressing over the salad and toss well to combine.

Incredible Hulk Soup (Whitney Smith & named by my kids)

1 large onion diced

2T olive oil

2 lb zucchini sliced

3-4 c chicken or vegetable broth

5-6 oz fresh spinach

½ t nutmeg

1/8 t cayenne pepper

1-2 c milk

Sauté onion in olive oil until soft.  Add the zucchini, spinach and broth.  Bring to a boil and simmer for 20 minutes or until all vegetable are tender.  Add nutmeg, pepper and salt if necessary.  Using a hand blender or a traditional blender puree until smooth.  Add milk stir until well mixed. Serve.  Goes well with grilled cheese sandwiches.  It is easy to double this recipe and freeze half for another busy day.

Orange Soup (Whitney Smith & named by my kids)

1 lb carrots, peeled and chopped

1 large onion

2 cloves garlic coarsely chopped

½ t each basil, thyme, rosemary and pepper

2 T olive oil

2 c chicken or vegetable broth

15 oz can diced tomatoes

1 c milk

Sauté onion, carrots, garlic and spices in oil for about 10 minutes.  Add broth and tomatoes, bring to a boil then simmer for 25 minutes.  Blend until smooth with a hand blender or a traditional blender.  Add milk, and stir.  Add salt to taste.  Serve with cheese sprinkled on top.

Black Bean and Corn Salsa (Southern Living)

15 oz can black beans, drained and rinsed with water

1 c frozen or canned corn, of canned drain of liquid before using

½ c red bell pepper diced

½ c fresh cilantro

8 green onions sliced thin

3 T lime juice

2 T balsamic vinegar

½ t ground cumin

¼ t salt

1 mango diced

1 serrano pepper diced (can omit if you want it mild)

Sprinkle of garlic salt

Mix all ingredients together.  Can be eaten as a salsa, with a spoon, or over grilled chicken or fish.

Basic Beans

1 lb dry black or pinto beans, washed

1 t cumin

1 t oregano

2 cloves garlic diced

1 bay leaf (I added this myself)

1 onion diced

Water to cover the beans

2 t salt

Place all ingredients in a crock pot.  (No need to soak the beans before) Cover with 1-2 inches of water.  Cook on high for 6 hrs.  When beans are soft, add additional salt if necessary, 2 T vegetable oil, and mash with a potato masher or hand blender.  Eat some now then freeze the rest to eat later. 

Easy Guacamole

5-6 ripe avocados

2 T lime juice

Salt to taste

3 T red onion finely diced

¼ c chopped cilantro

1 tomato diced

1 serrano pepper finely diced (if desired)

Mash together and enjoy!  Sometimes if I don’t have all the ingredients I just use avocados, lime juice and salt.  Still heavenly!

Pumpkin Chocolate Chip Cookies

½ c coconut oil

1 c pumpkin

¾ c sugar

2 T chia seeds mixed with 1/3 c warm water

1 t vanilla

¼ t baking soda

2 c whole wheat flour

2 t baking powder

1 t cinnamon

¾ t salt

1 c chocolate chips

In large bowl mix coconut oil, pumpkin sugar, and chia seed mixture (it will be a gel), and vanilla.  Beat with electric mixer until light a fluffy.  Add dry ingredients, except chocolate chips, and beat until blended.  Add chips and stir together.  Using spoons drop about 2 T portions onto cookie sheet.  Bake at 375 for 10-12 minutes.

Potato Quiche (good for breakfast or dinner)

1 26 oz bag frozen shredded potatoes, thawed

1 T butter melted

1 T olive oil

1 c mushrooms sliced

1 diced red or green pepper

½ c diced zucchini

1 c frozen spinach thawed and squeezed to remove the liquid

½ c red onion finely diced

4 eggs

½ c milk

1 t season salt

1 c grated Monterey Jack cheese (or your favorite)

Press the shredded potatoes into a 2 qt casserole dish.  Drizzle with butter and olive oil.  Bake at 375 for 30 minutes.  Remove from oven.  Sprinkle the vegetables over the potatoes.  Sprinkle the season salt over the vegetables.  Then add the cheese. In another bowl mix the eggs and the milk together until well blended.  Pour eggs over the top, return to the oven and bake at 350 for 40-45 minutes.  (You can substitute other vegetables if you like and even add a little diced ham.)

Tomato and Egg Salad

1/3 c red wine vinegar

2/3 c olive oil

1 clove garlic minced

1 heaping teaspoon Dijon mustard

Salt/pepper to taste

1 T Italian herbs or Herb de Provence

5 hard-boiled eggs, sliced

5 ripe tomatoes sliced into medium thick slices

Whisk all ingredients together (except tomatoes and eggs) until well blended.  You can also use a shaker bottle if you have one.  On your serving plate place a slice of egg and then a slice of tomato, alternate between egg and tomato until you have used them all.  Just before serving pour the vinaigrette over the eggs and tomato, serve immediately.

Simple Salmon

1 lb salmon

1 t Greek Seasoning (I like Cavender’s Greek blend or a blend I buy from Niko Niko’s restaurant in Houston)

Place heavy duty tin foil on a baking dish.  Place salmon skin side down on foil and sprinkle with greek seasoning.  Bake at 400 for 30 min or until it flakes with a fork.

Roasted Vegetables

1 lb parsnips, peeled and sliced

½ lb carrots, peeled and sliced

2 med sweet potato, peeled and diced

1 large onion, diced

4 small potatoes, any kind, diced

½ bunch asparagus, sliced

3 T olive oil

1 T Italian seasoning

1 t salt and pepper

Dice all the vegetables into uniform sizes.  Toss with olive oil and spread on a cookie sheet.  Sprinkle with Italian seasoning, salt and pepper.  Roast at 400 for 45 min or until tender.  Serve immediately.  Goes well with salmon or grilled chicken.