Good Grinding for Wise Dining - University of Hawaii...Good Grinding for Wise Dining Table of Contents - 2 - Handout (In Sheet Protector) Lesson 8: Eating Out – “When eating out,

Good Grinding

Wise Dining for

http://www.ctahr.hawaii.edu/NEW/GG

24 Quick Food & Nutrition Lessons Funded by:

State of Hawaii Executive Office on Aging In collaboration with:

University of Hawaii College of Tropical Agriculture and Human Resources (UHCTAHR)

Cooperative Extension Services (CES)Nutrition Education for Wellness (NEW) program

Supplemental Nutrition Assistance Program - Education (SNAP-Ed)

Sponsors & Collaborators Executive Office on Aging

Supplemental Nutrition Assistance Program Department of Human Services

County of Hawaii

City and County of Honolulu

County of Kauai

County of Maui

Alu Like

Lanakila Meals-On-Wheels

Contact Information Nutrition Service for Older Adults

1955 East-West Road #306 Honolulu, Hawaii 96822 Phone: (808) 956-4124

Fax: (808) 956-6457

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Table of Contents �

Good Grinding for Wise Dining Table of Contents

- 1 -


Page

Instructor Guide

Introduction 7 How to Use This Manual 11 Presentation tips 13 Strategies for Eating: Lessons 1 - 6

*Lesson 1: Easy Meals - “No cook cooking” 15

Tally Sheet 21 Handout (In Sheet Protector) Lesson 2: Sharing Meals – “Sharing is caring” 23 Tally Sheet 27

Handout (In Sheet Protector) Lesson 3: Food Storage – “No need, no buy” 29

Tally Sheet 33 Handout (In Sheet Protector)

*Lesson 4: One-Pot Meals – “One pot hits the spot”

35

Tally Sheet 41 Handout (In Sheet Protector)

Lesson 5: Microwave Meals – “Time is what we save when we microwave”

43

Tally Sheet 49

Handout (In Sheet Protector)

Lesson 6: Meals In Minutes – “Do little steps ahead and we’ll be quickly fed”

51

Tally Sheet 57


Choosing Foods: Lessons 7 – 12

*Lesson 7: Fruits and Veggies – “Fruits and veggies – more matters”

59

Tally Sheet 63


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Lesson 8: Eating Out – “When eating out, choose fruits and veggies for our mouths”

65

Tally Sheet 69

Handout (In Sheet Protector) *Lesson 9: Eating for Wellness – “Create a plate with fruits and veggies”

71

Tally Sheet 75 Handout (In Sheet Protector) *Lesson 10: Seasonality of Fruits and Veggies – “Fruits and veggies are best in season and priced within reason”

77

Tally Sheet 83 Handout (In Sheet Protector) Lesson 11: Spending Less, Eating Better –“Shop smart for a healthy heart”

85

Tally Sheet 93 Handout (In Sheet Protector) *Lesson 12: Meal Planning – “Let’s make a meal plan, yes, we can”

95

Tally Sheet 101 Handout (In Sheet Protector) Regular Eating: Lessons 13 - 18

*Lesson 13: Healthy Bones – “Sticks and stones may break my bones, but calcium foods may help them”

103

Tally Sheet 107 Handout (In Sheet Protector) *Lesson 14: Nutritious Snacking – “Eat a little,do it often”

109

Tally Sheet 113 Handout (In Sheet Protector) Lesson 15: Whole Grains – “Whole grains we go! Go, go whole grains!”

115

Tally Sheet 119 Handout (In Sheet Protector) *Lesson 16: Fruits & Veggies – “All forms matter so put more on your platter”

121


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Tally Sheet 129 Handout (In Sheet Protector) *Lesson 17: Protein-Rich Foods – “I vary, you vary, we all vary our protein”

131

Tally Sheet 137 Handout (In Sheet Protector) Lesson 18: Breakfast – “Let’s start great with a breakfast plate”

139

Tally Sheet 145 Handout (In Sheet Protector) Celebration Foods: Lessons 19 – 24

Lesson 19: Favorite Foods – “Favorite foods can be good, add fruits and veggies….yes, we should!”

147

Tally Sheet 151 Handout (In Sheet Protector) Lesson 20: Sugars/Fats/Salts – “Caution foods…watch out!”

153

Tally Sheet 157 Handout (In Sheet Protector) *Lesson 21: Living Local – “Try all kinds” 159 Tally Sheet 163 Handout (In Sheet Protector) Lesson 22: Local Healthy Snacks – “Snacks are fine, especially, the local healthy kind”

165

Tally Sheet 171 Handout (In Sheet Protector) *Lesson 23: Delicious Desserts – “Let’s have our dessert and eat it too, especially when it’s healthy for you”

173

Tally Sheet 179 Handout (In Sheet Protector) Lesson 24: Get-Togethers – “Keep it simple and enjoy the people”

181

Tally Sheet 185 Handout (In Sheet Protector) * These lessons have an optional recipe demonstration


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Food Safety

Food Safety Introduction 187 Safe Food Handling Recipes

Table of Contents

189

Equipment List

191

*Bean Salad (Lesson 1 (1-1)) Bean Salad Handout

193

Bean Salad Spread Bean Salad Spread Handout

195

*Burritos (Lesson 4 (1-4)) Burritos Handout

197

Chop Suey Chop Suey Handout

199

*Creamy Fruit/Vegetable Salad (Lesson 13 (3-1)) Creamy Fruit/Vegetable Salad Handout

201

Fried Rice Fried Rice Handout

203

*Gon Lo Mein (Lesson 21 (4-3)) Gon Lo Mein Handout

205

Granola Granola Handout

207

*Leafy Tofu (Lesson 7 (2-1)) Leafy Tofu Handout

209

*Peanut Butter Log (Lesson 17 (3-5)) Peanut Butter Log Handout

211

*Pina Colada Sauce (Lesson 23 (4-5)) Pina Colada Sauce Handout

213

Potato Potato Handout

215

Pumpkin Shortbread Pumpkin Shortbread Handout

217

Quesadilla Quesadilla Handout

219

*Salsa (Lesson 10 (2- 4)) Salsa Handout

221


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Scrambled Tofu Scrambled Tofu Handout

223

Skillet Fruit Skillet Fruit Handout

225

Somen Salad Somen Salad Handout

227

*Thousand Island Dressing (Lesson 9 (2-3)) Thousand Island Dressing Handout

229

*Tuna Sunshine Mix (Lesson 12 (2-6)) Tuna Sunshine Mix Handout

231

*Trail Mix (Lesson 14 (3-2)) Trail Mix Handout

233

Tuna Dip Tuna Dip Handout

235

Tuna Tofu Salad Tuna Tofu Salad Handout

237

*Vegetable Namul (Lesson 16 (3-4)) Vegetable Namul Handout

239

* These recipes have been incorporated into lessons indicated with new Lesson # and old (Module # - Lesson #). Glossary

Glossary of Terms 241 APPENDIX Catchy Phrases A-1 Answers to Safe Food Handling Matching Game A-2 Tally Sheet and Final Evaluation Checklist – For initial GGWD Project

A-3

Final Evaluation – For initial GGWD Project A-4

Instructor Guide

Good Grinding For Wise DiningInstructor Guide

- 7 - Introduction

Good Grinding for Wise Dining Instructor Guide

Introduction

Good Grinding for Wise Dining is a nutrition education curriculum for older adults that can be used in a group dining setting. Based on the dietary guidelines and food guidance system, the Good Grinding curriculum promotes healthy eating attitudes and behaviors using simple, targeted messages.The evidence-based approach to creating Good Grinding includes successful components or best practices of nutrition education for older adults. Messages throughout the curriculum include simple, “catchy phrases” that are reinforced throughout the lesson. Lessons were created to be fun, fast-paced, and interactive. Participants are actively engaged and are encouraged to share their experiences and problem solve. Older adults are also encouraged to practice healthy behaviors in their daily lives. Participants can then support each other in the group dining setting by promoting a healthy food environment.

Good Grinding for Wise Dining has been developed with input from Area Agencies on Aging (AAA’s) and their Nutrition Service Providers (NSP’s). Three series of pilot testing were completed at Alu Like and Lanakila sites on Oahu over two separate time periods. Over 150 older adults from Alu Like participated in the first series of pilot testing and over 200 older adults from Lanakila provided input during the second series of testing. Alu Like and Lanakila staff were also consulted and involved in developing this manual.

Good Grinding For Wise Dining Instructor Guide

Introduction 8 -

Good Grinding for Wise Dining (GGWD ) provides a total curriculum of 24 nutrition education lessons consisting of 4 modules with 6 lessons in each module:

� Module 1: Strategies for Eating o Easy meals o Sharing meals o Food storage o One-Pot Meals o Microwave Meals o Meals in Minutes

� Module 2: Choosing Foods o Fruits and veggies o Eating out o Eating for wellness o Seasonality of Fruits and Veggies o Spending Less Eating Better o Meal Planning

� Module 3: Regular Eating o Healthy bones o Nutritious snacking o Whole grains o Fruits & Veggies - All Forms Matter o Protein-Rich Foods o Breakfast o

� Module 4: Celebration Foods o Favorite foods o Sugars/fats/salts o Living local o Local Healthy Snacks o Delicious Desserts o Get Together

Good Grinding For Wise Dining Instructor Guide

Introduction 9 -

Good Grinding for Wise Dining is funded by the State of Hawaii, Executive Office on Aging in collaboration with the University of Hawaii (UH), College of Tropical Agriculture and Human Resources (CTAHR), Cooperative Extension Services (CES), Nutrition Education for Wellness (NEW) program and CES Supplemental Nutrition Assistance Program-Education (SNAP-Ed).

Contact Information: Good Grinding for Wise Dining University of Hawaii at Manoa

Cooperative Extension Services Nutrition Education for Wellness

1955 East-West Road, #306 Honolulu, Hawaii 96822 Phone: (808) 956-4124

Fax: (808) 956-6457

UH-CES and the United States Department of Agriculture (USDA) cooperate in presenting to the people of Hawaii, programs and services without regard to race, sex, age, religion, color, national origin, ancestry, disability, marital status, arrest and court record, sexual orientation, or veteran status. The University of Hawaii is an equal, affirmative action institution.

Good Grinding for Wise DiningInstructor Guide

How to Use This Manual - 11 -


How to Use This Manual

This manual was created for group dining leaders or other peer educators to implement nutrition education lessons in a congregate meal setting. The lessons from the original Good Grinding and Good Grinding 2 curriculums have been combined to provide a total of 24 nutrition education lessons. There are four Good Grinding modules and six lessons per module in the combined curriculum.

The Good Grinding lessons are short, fast-paced, and informal. Each lesson should take about 10-15 minutes to present. Participation and interaction with the group is encouraged. Each lesson has a take-home message or “catchy phrase” that participants repeat. To clarify unfamiliar terms, there is a Glossary section at the end of the training manual. Words or terms in a lesson that are in Italics can be found in the Glossary. It is not necessary for lessons to be given in any sequential order.

In each lesson, if the text is preceded by the word Action, it is an instruction for the group dining leader. Action items may include encouraging participants to repeat a phrase, counting the number of participants, or asking participants a question. Some questions are intentionally asked to spark interest and thought regarding a subject matter. Other questions are asked to engage participants and responses are encouraged. If the text is preceded by the phrase Read the following, the leader should read the information to the participants.

There is an optional recipe demonstration incorporated in many of the lessons. Providing a recipe demonstration is encouraged, but not necessary. Participants have the suggested recipe on their lesson handout. Recipes are also located in the Recipe Index of the training manual.

The Recipe Index includes all twenty-four recipes from both Good Grinding for Wise Dining manuals. All recipes may be demonstrated


How to Use This Manual - 12 -

even if lessons do not have a recipe stated. The majority of the recipes are simple and require very little cooking. Please refer to the Food Safety section for information on safe food handling practices.

Participants are asked three questions at the end of each lesson.These questions are asked to evaluate the GGWD lessons by assessing if participants have gained knowledge or plan to incorporate the information presented into their lives. Responses are to be documented on the tally sheet. Tally Sheets for GGWD are not mandatory, but are provided as an evaluation tool for Good Grinding quality improvement.


Presentation Tips -13 -


Presentation Tips

� Be Prepared: � Practice reading the lesson beforehand. � Have ingredients and supplies (if demonstrating a recipe), or

prizes (if needed).

� Speak Clearly: � Speak slowly and loud enough for everyone to hear. � Ask participants to let you know if you need to speak more

slowly or louder.

� Make Eye Contact: � The audience will be more likely to pay attention to the

presentation, if you’re paying attention to them. � Occasionally glance at the audience to be sure they are

listening.

� Answer Honestly: � Refer to the Glossary section if a participant has a question

regarding an unfamiliar term. � It is okay if you do not know the answers to participants’

questions. Answer honestly with “I don’t know.”� Contact program (808) 956-4124 if you have any questions.

DO NOT distribute our phone number to participants.

� Be Enthusiastic: � Encourage the audience to participate. � Smile and have fun!

Strategies For Eating

Lesson 1 - 6

Strategies for Eating Lesson 1: Easy Meals

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Good Grinding for Wise Dining Strategies for Eating

Lesson 1: Easy Meals “No cook cooking”

Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience and record on tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the amount of people agreeing with the statement on the tally sheet.

Action: Pass out “Easy Meals” handout. Begin lesson when everyone receives a handout.

Read the following:

Today, we will talk about ways to prepare a meal without cooking or “no-cook cooking”. We can make sandwiches, soups, and quick salads using “no-cook cooking” techniques.

Action:Haveparticipantsrepeat the following:

Everyone repeat the following with me, “no-cook cooking.”

Read the following:

What does this mean? Preparing a meal does not have to be complicated. It can be very easy, quick, and simple. It does not always require a stove, oven, or grill and it does not have to be difficult to prepare. We can prepare a meal with many of the ingredients we already have or usually have at home. But, one thing to keep in mind before we prepare or eat any foods, we must always remember to wash our hands with soap and water.

Action: Demonstrate or pretend to wash hands.

Action:Ask the following

Who likes to eat sandwiches? What type of sandwiches do we like to eat?


- 16 -

question:

Read the following:

Sandwiches can be made with the following fillings: tuna, egg salad, cheese, chicken, cold cuts, left over meats, peanut butter and banana, etc. We can also add lettuce, tomatoes, cucumbers or other veggies to our sandwiches.Veggies and fruits can also be eaten with our sandwich to compliment our meal such as veggie sticks or fruit slices.

Action:Ask the followingquestion:

How many of us like to eat soup?

Read the following:

Canned soup is so easy to make, it can be made in the microwave. We can add frozen veggies such as peas, corn, carrots, green beans, broccoli or canned veggies in the soup. We can also add fresh veggies such as mushrooms or cabbage. It is so simple, just add veggies to the soup and microwave until hot.


Isn’t this easy? Everyone repeat with me, “no-cook cooking.”


How many of us like to eat saimin?

Read the following:

We can add frozen veggies such as broccoli, cauliflower, spinach or fresh veggies such as bean sprouts, chop suey mix, cabbage, spinach, green onions or other home-grown veggie to our saimin. Canned veggies such as mushrooms, bamboo, or water chestnuts can also be added. A protein food such as tofu, canned tuna, cold cuts, or an egg will taste great with our saimin!


- 17 -

Read the following:

Another “no-cook cooking” easy to prepare suggestion is to make a quick salad. Salads can be quick, easy, and delicious. We can make a creamy fruit or vegetable salad by mixing canned fruit or veggies and yogurt. Any type of fruit, veggies, and yogurt can be used. Another example of a no-cook cooking salad is a corn salad. It can be made by combining canned corn with beans, salsa, and cheese. A bean salad is another recipe option and it is on the back of your handout.

* Optional:Read the following:

After this lesson, I will demonstrate how to prepare the bean salad.


Everyone repeat the following with me, “no-cook cooking.”

Read the following:

Now that we talked about ways to prepare a meal without cooking, what should we drink with it?

Action:Ask the followingquestions:

What beverages can we drink with our meal? How many of us drink water?

Read the following:

Water is important to keep us healthy. It is the second most important thing we need to live, oxygen being number one. We must remember to drink water everyday to keep us healthy.

Read the following:

Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to prepare a meal without cooking or use “no-cook cooking” suggestions.


- 18 -

Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.

Read the following:

How many of you agree with this next statement: I plan to always wash my hands with soap and water before touching food. Please raise your hand if you agree.


Read the following:

The last statement is: Water is important to keep me healthy. How many people agree with this last statement?


Read the following:

That’s the end of our talk. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.


- 19 -

*Optional: Bean Salad Demonstration (see Recipe Index Pg 193)A bean salad can be made by mixing different types of canned beans such as black, pinto, kidney, navy, black-eyed, garbanzo, or white beans. Any type of beans can be used.


Now, we will make a bean salad. The recipe is very easy!Today I will use (say what kind of beans that is being used), but any type of beans can be used when making this recipe at home. I will wash my hands with soap and water before I begin making the recipe.

Action: Wash hands with soap and water before beginning. Rinse lid of canned beans before opening and follow recipe directions:

- RINSE and DRAIN beans. - SLICE onion and carrots into strips. - CRUSH garlic clove. - In a large bowl, COMBINE beans, carrot, onion, and

garlic.- In a small bowl, COMBINE vinegar, sugar, pepper,

and (optional) oregano together. MIX well. - POUR vinegar mixture over bean mixture. - TOSS gently and COVER bowl. REFRIGERATE until

ready to eat.

Read the following:

It is as simple as that! Eating healthfully can be simple and easy. Come and taste this bean salad.

Action: Pass out food.


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Lesson 1: Easy Meals “No-cook cooking”

Tally Sheet

Island: Site:

Leader: Date:

Number of Total Participants:

Number of People Raising Their Hand

After the Talk I plan to prepare a meal without cooking or use “no-cook cooking” suggestions. I plan to always wash my hands with soap and water before touching food.

Water is important to keep me healthy.

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Strategies for Eating Lesson 2: Sharing Meals

- 23 -


Lesson 2: Sharing Meals “Sharing is caring”


Action: Pass out “Sharing Meals” handout. Begin lesson when everyone receives a handout.


How many of you eat the majority of your meals alone or by yourself? Do you eat breakfast and dinner by yourself? What about on the weekends?

Read the following:

How many of you have ever had too much food and then had to throw it away? Has anyone ever had food in the refrigerator for too long?

Today, we are going to talk about why we should share some meals with family or friends and how we can do this.Sharing is caring.


Everyone repeat the following with me, “sharing is caring.”

Read the following:

We should share some meals with family or friends because it can be hard to cook or prepare a meal for only one person or ourselves. Many times if we cook or prepare a meal for only ourselves we may have too much leftovers.When we have a lot of leftover foods, it may spoil quickly


- 24 -

because we cannot eat it very fast. How can we avoid wasting food, and still cook the foods we love to eat?Sharing our food is a way that we can prepare a larger quantity of food we love, without having to eat the same thing over and over again. Here are some ways we can share a meal with another person:

Read the following:

We can take turns preparing meals with a group of friends.We can have a “themed” meal in which a different type of cuisine is prepared such as Italian, Filipino, Hawaiian, Japanese, Chinese, American, or Local Favorites. We can also rotate “holiday themed” meals with friends and get together on Valentine’s day, St. Patrick’s day, Fourth of July, Halloween, or other favorite holidays. We can eat a meal and watch our favorite television shows with neighbors or plan game days such as BINGO night or playing cards while eating our favorite foods. Sharing is caring.


Everyone repeat with me, “sharing is caring.”

Read the following:

We can share a meal with a friend or relative by going to an eating place and splitting an entrée or plate lunch. Finding a place that offers a “senior discount” or “early bird special”is an excellent idea. Or, we can have a special day of the week that family or friends are invited over for a meal.


Does anyone else have any other suggestions on how we can share a meal so we don’t waste food?

*Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: have friends or relatives over for a meal or split a meal with a friend or relative.

Read the following:

Eating with others and sharing our food will decrease the amount of leftovers we have to eat. We won’t have as


- 25 -

much spoiled food we have to then throw away. We won’t waste as much food. It can also be a lot of fun, spending more time with those we care about. Sharing is caring.


Everyone repeat with me, “sharing is caring.”

Read the following:

But, before we prepare or eat food, we must always remember to wash our hands with soap and water. We should wash our hands for at least 20 seconds which is equivalent to singing “Happy Birthday” twice or singing the alphabet song, “ABC’s” once. We will wash away germs and decrease our chance of getting sick. Let’s sing the alphabet song together as a group.

Action: Sing “ABC’s” together as a group. Demonstrate or pretend to wash your hands while singing the song.


What kind of beverage should we have with our meals?Water is a great choice!


Does anyone know why water is so important for our body?

Read the following:

Water is important for many reasons. About half of our body is made of water. It helps to keep our body running properly such as regulating our body temperature, keeping us regular, and cushioning our joints and other organs in our body. Water is important to keep us healthy.

Read the following:

Now I am going to read three statements. Please raise your hand if you agree with the statement. The first


- 26 -

statement is: So I don’t waste food, I plan to share some meals with a friend or relative.


Read the following:

How many of you agree with this next statement: I plan to always wash my hands with soap and water before touching food. Please raise your hand if you agree.


Read the following:



Read the following:



- 27 - Tally Sheet


Lesson 2: Sharing Meals “Sharing is caring”

Tally Sheet

Island: Site:

Leader: Date:



After the Talk So I don’t waste food, I plan to share some meals with a friend or relative. I plan to always wash my hands with soap and water before touching food.


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poil

quic

kly

beca

use

we

cann

ot e

at it

ver

y fa

st.

How

can

we

avoi

d w

astin

g fo

od, a

nd s

till c

ook

the

food

s w

e lo

ve

to e

at?

Sha

ring

our f

ood

is a

way

that

we

can

prep

are

a la

rger

qua

ntity

of f

ood

with

out h

avin

g to

ea

t the

sam

e th

ing

over

and

ove

r aga

in.

Her

e ar

e so

me

way

s w

e ca

n sh

are

a m

eal w

ith

anot

her p

erso

n:

Take

turn

s pr

epar

ing

mea

ls w

ith a

gro

up o

f frie

nds

or re

lativ

es:

� H

ave

a “th

emed

” mea

l in

whi

ch a

diff

eren

t typ

e of

cu

isin

e is

pre

pare

d (It

alia

n, F

ilipi

no, H

awai

ian,

Ja

pane

se, C

hine

se, L

ocal

Fav

orite

s, e

tc.).

�

Rot

ate

“hol

iday

them

ed” m

eals

with

frie

nds

such

as

Val

entin

e’s

Day

, St.

Pat

rick’

s D

ay, F

ourth

of

July

, Hal

low

een,

etc

.

� E

at a

mea

l and

wat

ch fa

vorit

e te

levi

sion

sho

ws

with

nei

ghbo

rs.

� P

lan

gam

e da

ys.

For e

xam

ple,

hav

e a

BIN

GO

ni

ght o

r pla

y ca

rds

whi

le o

ur e

atin

g fa

vorit

e fo

ods.

Sha

re a

mea

l with

a fr

iend

or r

elat

ive

� S

plit

an e

ntré

e or

pla

te lu

nch.

�

Find

pla

ces

that

offe

r a “s

enio

r dis

coun

t” or

“ear

ly

bird

spe

cial

s” fo

r sen

iors

and

sha

re w

ith a

frie

nd

or re

lativ

e.

� In

vite

fam

ily o

r frie

nds

over

onc

e a

wee

k.

* P

leas

e ch

eck

with

you

r doc

tor o

r hea

lth c

are

prof

essi

onal

bef

ore

mak

ing

diet

ary

chan

ges

Strategies for Eating Lesson 3: Food Storage

- 29 -


Lesson 3: Food Storage “No need, no buy”


Action: Pass out “Food Storage” handout. Begin lesson when everyone receives a handout.

Read the following:

Today we’re going to talk about storing foods safely. No need, no buy.


Everyone repeat the following with me, “no need, no buy.”

Read the following:

To save money, we often buy food on sale. But sometimes, we may buy more than we need, just because things are cheap. So, over time we build up a large amount of food in storage and we may not know how old these food items are. Do we then use it and risk becoming sick from eating the food? All food including canned or frozen, does not last forever. These foods may have a “sell by” or “best if used by” date, but all foods are not labeled well, or it may be hard to read or understand.

Follow these tips to keep our stored food safe: First, we should plan ahead. Buy food if it will be eaten within the month. Do not worry, many food items go on sale frequently. We should only buy food that we know we will


- 30 -

eat within the month. Or, we can buy foods that are eaten frequently or regularly. These foods may include canned or frozen fruit or veggies, or soups.



Read the following:

We can also share food with a friend or neighbor if a bulk purchase is made such as rice, eggs, chicken. Sometimes stores offer a lower price for a “family pack” or offer a “buyone get one free” special. If a “buy one get one free” special is offered, we can purchase the item at full price but get two items for the price of one. We can then share it with another person and split the cost. We can save money and do not have more food than we need.


How many of us check and clean the refrigerator, freezer, and pantry once a week, before grocery shopping?

Read the following:

We should do this at least once a week so we do not buy unnecessary things that we do not need. Choose one day of the week such as Monday or Tuesday to do this.

Another thing we can do is to buy smaller portions of commonly eaten foods such as rice or oatmeal. Buying things in bulk may seem cheaper, but may be more expensive in the long run if we do not share our food or have to throw food away. Buying smaller portions also apply to eating out. Buy a “mini” instead of the regular sized plate lunch. It may be tempting to buy a combo meal, value meal, or other type of meal deal which allows us to get more ready-made food at a discounted price. However, we may not be able to eat all of this food in one sitting. Keeping it for a later time may be risky and we may end up throwing away these leftovers anyway.


- 31 -


What will we do to keep our stored food safe? A prize will be given to those that have a new idea!

*Gently encourage people to participate. Give out prizes to participants that share their ideas. Thank participants for sharing. Examples to share if no one participates: share food with a friend or neighbor or buy smaller portions.



Read the following:

When running errands, such as buying food or grocery shopping, we often feel our hands are clean so washing them is not necessary. But, even if we can’t see dirt on our hands, it still may have germs and bacteria which may make us sick. It is more common for us to wash our hands after we use the toilet, but we must also remember to wash them after using or doing other things such as talking on the phone, using the remote control, or cleaning our house.Before we touch food, prepare, or eat it, we should always wash our hands with soap and water.

Read the following:

Now we will talk about the importance of drinking water.Water is important to keep us healthy. If we don’t have enough water in our bodies we may have headaches, dry eyes, feel tired, have a hard time swallowing, feel as if we are not hungry, or have cramps in our muscles. These are all signs that we are dehydrated. So drinking water can prevent us from becoming dehydrated and keep us healthy.

Read the following:

Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to buy only what I need so I don’t waste food.


- 32 -


Read the following:

How many of you agree with this next statement: I plan to always wash my hands with soap and water before touching food.


Read the following:



Read the following:



Tally Sheet - 33 -


Lesson 3: Food Storage “No need, no buy”

Tally Sheet

Island: Site:

Leader: Date:



After the Talk I plan to buy only what I need so I don’t waste food.I plan to always wash my hands with warm soapy water before touching food.


Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith:

Uni

vers

ity o

f Haw

aii

Col

lege

of T

ropi

cal A

gric

ultu

re a

nd H

uman

Res

ourc

es

Coo

pera

tive

Ext

ensi

on S

ervi

ces

Sup

plem

enta

l Nut

ritio

n A

ssis

tanc

e P

rogr

am-E

duca

tion

(SN

AP

-Ed)

Food

Sto

rage

“N

o ne

ed, n

o bu

y”

To s

ave

mon

ey, w

e of

ten

buy

food

on

sale

. H

owev

er, w

e m

ay b

uy m

ore

than

we

need

, jus

t be

caus

e th

ings

are

che

ap.

Ove

r tim

e w

e bu

ild u

p a

larg

e am

ount

of f

ood

in s

tora

ge, b

ut fo

od (c

anne

d or

fro

zen)

doe

s no

t las

t for

ever

. Fo

llow

thes

e tip

s to

ke

ep o

ur s

tore

d fo

od s

afe:

� B

uy fo

od if

it w

ill b

e ea

ten

with

in th

e m

onth

.

� B

uy fo

ods

that

are

eat

en fr

eque

ntly

or

regu

larly

. Th

ese

food

s m

ay in

clud

e ca

nned

or

froze

n fru

it or

veg

gies

, or s

oups

. �

Sha

re fo

od w

ith a

frie

nd o

r nei

ghbo

r if a

bul

k pu

rcha

se (i

.e. r

ice,

egg

s, c

hick

en) i

s m

ade.

�

Che

ck a

nd c

lean

the

refri

gera

tor,

freez

er, a

nd

pant

ry o

nce

a w

eek,

bef

ore

groc

ery

shop

ping

.

� B

uy s

mal

ler p

ortio

ns o

f com

mon

ly e

aten

food

s su

ch a

s ric

e or

oat

mea

l.

� B

uyin

g th

ings

in b

ulk

may

see

m c

heap

er, b

ut

it m

ay b

e m

ore

expe

nsiv

e in

the

long

run

if w

e do

not

sha

re o

ur fo

od o

r hav

e to

thro

w fo

od

away

.�

Buy

ing

smal

ler p

ortio

ns a

lso

appl

ies

to e

atin

g ou

t. o B

uy a

“min

i” in

stea

d of

the

regu

lar s

ized

pl

ate

lunc

h.

o It

may

be

tem

ptin

g to

buy

a c

ombo

m

eal,

valu

e m

eal,

or o

ther

type

of m

eal

deal

, but

try

to p

urch

ase

food

that

can

be

eat

en in

one

sitt

ing.

* P

leas

e ch

eck

with

you

r doc

tor o

r hea

lth c

are

prof

essi

onal

bef

ore

mak

ing

diet

ary

chan

ges

Strategies of Eating Lesson 4: One-Pot Meals

- 35 -


Lesson 4: One-Pot Meals “One-pot hits the spot!”

Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience. Record the number of participants on the tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the number of people agreeing with the statement on the tally sheet.

Action: Pass out “One-Pot Meals” handout. Begin lesson when everyone receives a handout.

Read the following:

Today, we will talk about ways to prepare tasty one-pot meals. In a pot, we can make delicious chili, soups, stews, pasta, or even quick salads. One-pot hits the spot!


Everyone repeat after me, “one-pot hits the spot!”

"One-pot hits the spot!"


Preparing a healthy and delicious meal does not mean we need to use many pots and pans. One-pot meals can be very easy and simple. It can also make clean-up after eating a quick process. What are some examples of “pots” we can use to prepare one-pot meals?


There are a variety of ways to make one-pot meals and some meals may not require a stove or oven. Have any of us ever made a complete one-pot meal in a skillet, pot, pan, rice cooker, casserole dish or even a salad bowl?


- 36 -


Who knows of a favorite hot or cold meal that can be made in just one-pot? *Gently encourage people to participate. Thank participants for sharing.

Read the following:

Chili, soups, stews, noodle dishes, and salads are all examples of meals that can be made in one-pot. A one-pot meal is putting ingredients together all in one dish such as chili. We can add ground lean meat or poultry, veggies, beans, corn, tomato sauce, and chili powder into a pot and cook it. It's an easy and simple one-pot meal. We can enjoy our one-pot chili with a spoonful of low-fat cheese and diced onions, alongside a starch such as brown rice, a piece of cornbread, or with a baked potato.

One-pot meals can also be easily prepared in a microwave too. We can bake a potato in the microwave, then add a generous topping of beans, salsa, and a sprinkle of low-fat cheese. Another quick meal can be made by heating up a bowl of canned soup in the microwave with an addition of veggies and tofu or an egg.One-pot hits the spot!


Isn’t this easy? Everyone repeat with me, “one-pot hits the spot!”

"One-pot hits the spot."

Read the following:

After grocery shopping for our one-pot meals, we should use safe food handling strategies to store our foods safely. As soon as we get home from grocery shopping, don’t wait…refrigerate! Unload perishable foods first, putting them directly into the refrigerator or freezer.Perishable foods are foods that need to be refrigerated, frozen, or kept hot. If we can’t use fresh meat, poultry, or fish within two to three days, freeze it right away. When storing food, don’t wait…refrigerate!


- 37 -


Everyone repeat with me, “don’t wait…refrigerate!”

"Don't wait... refrigerate!"

Read the following:

How many of us have thought about making a one-pot meal in a bowl? What about a quick and hearty salad such as a taco salad?

We can make a great taco salad by starting with lettuce, carrots, and tomatoes, then adding some onions and sliced cucumbers. Top it with some canned beans, shredded cheese, tofu or cooked ground meat, and finally finish it with salsa. This salad is a quick and easy one-pot meal idea for any day.

How many of us like to eat soup such as a Portuguese Bean Soup? Or stews such as Beef Stew or Curry?What about porridge such as jook? These are all examples of one-pot meals. We put all of our ingredients into one pot and cook them together.

Other one-pot ideas are one-pot snacks or a breakfast meal. It could be as simple as fruit salad made with fresh, frozen or canned fruit, some cottage cheese or yogurt, and topped with nuts or granola.

*Optional:Read thefollowing:

After this lesson, I will demonstrate how to prepare a burrito recipe, which is a one-pot meal.


Now that we have talked about some different ways to prepare a one-pot meal, what should we drink with it?How about a refreshing glass of water?


- 38 -

Read thefollowing:

Water is important to keep us healthy because, more than half of our body weight is made up of water. We can survive weeks without food but we can’t live more than a few days without water. Water is also an important part of our body’s temperature regulating system. It helps to keep our bodies cool. So it is important for use to drink fluids throughout the day.

To help you drink enough water every day, fill a water bottle and carry it with you. If you are dining out, ask for water as a drink. Water is important to keep us healthy.

Read the following:

Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to prepare quick and easy meals using “one-pot meal” suggestions.

Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet

Read the following:

How many of you agree with this next statement: I plan to refrigerate or freeze perishable foods right away.Please raise your hand if you agree with this statement.


Read the following:

The last statement is: Drinking fluids throughout the day is important to keep me healthy. How many people agree with this last statement?


Read the following:

That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.


- 39 -

*Optional: Burritos Demonstration (see Recipe Index Pg 197)Tortillas may be warmed by wrapping the whole stack in a damp dishtowel and STEAMED in a microwave for 30-60 seconds or in an oven for 10-15 minutes at 250°F. Other cheeses may be used. Salsa may also be used.

Read the following:

Now we will make burritos which is a one-pot meal because we are using only a pan or one-pot to make our meal. These are also called “wraps” because we will wrap our ingredients in a large flour tortilla. Wrapping the tortillas is easier to do if the tortillas are warm.Today, I will use refried beans, lettuce, tomato, and grated cheese in the flour tortillas. At home we can use leftover cooked meat, beans, other vegetables and cheese, as well as sauces. I will wash my hands with soap and water before I begin and then rinse the can lid before making the recipe.

Action: Wash hands with soap and water before beginning. Rinse lid of can before opening. Follow recipe directions:

- CHOP lettuce, tomatoes, and any optional ingredients. SET aside.

- On an ungreased pan, WARM tortillas by placing one at a time on a hot pan.

- SPRINKLE cheese over the warm tortilla. MELT cheese.

- REMOVE the tortilla from the pan. - SPREAD refried beans. SPRINKLE lettuce and

tomatoes on tortilla. - ADD Optional ingredients to tortilla. - FOLD and ROLL into a burrito.

Read the following:

See how easy that was! Come and taste this delicious one-pot meal.



- 41 - Tally Sheet


Lesson 4: One-Pot Meals “One-pot hits the spot!”

Tally Sheet

Island: Site:

Leader: Date:

Total Number of Participants:

Number of People Raising

Their Hand After the Talk

I plan to prepare quick and easy meals using the “one-pot meals” suggestions.

I plan to refrigerate or freeze perishable foods right away.

Drinking fluids throughout the day is important to keep me healthy.

One

-Pot

Mea

ls

“One

pot

hits

the

spot

”

Whe

n yo

u w

ant a

hea

rty m

eal w

ithou

t a lo

t of

kitc

hen

clea

n-up

, a o

ne-p

ot m

eal m

ay b

e th

e an

swer

. A

one

-pot

mea

l: �

Can

be

mad

e ah

ead

of ti

me.

�

Can

be

a co

mpl

ete

mea

l with

pro

tein

, sta

rch,

ve

geta

bles

, fru

its a

nd m

ilk.

� C

an b

e pr

epar

ed a

nd s

erve

d in

the

sam

e di

sh.

� Is

a g

ood

way

to u

se le

ftove

rs.

� Is

qui

ck to

cle

an u

p.

“Pot

s”ca

n be

a s

kille

t, po

t, pa

n, c

asse

role

dis

h,

sala

d bo

wl,

slow

coo

ker,

or ri

ce p

ot.

One

-pot

mea

l sug

gest

ions

: �

Coo

k ch

ili, s

oup,

ste

w, o

r noo

dle

cass

erol

e.

� U

se th

e m

icro

wav

e to

bak

e a

pota

to. C

ut it

op

en a

nd g

ener

ousl

y to

p w

ith b

eans

, sal

sa,

and

sprin

kle

of lo

w-fa

t che

ese.

� H

eat a

bow

l of s

oup

with

veg

gies

and

tofu

. �

Mak

e a

hear

ty s

alad

with

lettu

ce, c

arro

ts,

tom

atoe

s, c

anne

d be

ans,

tofu

, and

che

ese.

Add

coo

ked

grou

nd o

r lef

tove

r mea

t. �

Mak

e a

fruit

sala

d w

ith fr

esh,

froz

en o

r ca

nned

frui

t with

cot

tage

che

ese

or y

ogur

t, to

pped

with

nut

s or

gra

nola

.

*Ple

ase

chec

k w

ith y

our d

octo

r or h

ealth

car

e

prof

essi

onal

bef

ore

mak

ing

diet

ary

chan

ges

Bur

ritos

Ingr

edie

nts:

M

akes

5 S

ervi

ngs

� ½

sm

all h

ead

lettu

ce

� 1

med

ium

tom

ato

�

½ (1

0-co

unt)

pack

age

flour

torti

llas,

larg

e si

ze�

1 c

up g

rate

d or

shr

edde

d ch

eese

�

½ (1

6-ou

nce)

can

refri

ed b

eans

O

ptio

nal:

lefto

ver m

eat

ro

und

onio

n

taco

flav

ored

mea

t

chili

bea

ns

gu

acam

ole

sal

sa/ta

co s

auce

bell

pepp

ers

Dire

ctio

ns:

1. C

HO

P le

ttuce

, tom

ato,

and

any

opt

iona

l in

gred

ient

s. S

ET

asid

e.2.

On

an u

ngre

ased

pan

, WA

RM

torti

llas

by

plac

ing

one

at a

tim

e on

a h

ot p

an.

3.

SP

RIN

KLE

che

ese

over

war

m to

rtilla

. ME

LT

chee

se.

4. R

EM

OV

E to

rtilla

from

pan

. 5.

SP

RE

AD

refri

ed b

eans

. S

PR

INK

LE le

ttuce

an

d to

mat

oes

on th

e to

rtilla

. 6.

AD

D o

ptio

nal i

ngre

dien

ts to

torti

lla.

7. F

OLD

and

RO

LL in

to a

bur

rito.

Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith U

nive

rsity

of H

awai

i C

olle

ge o

f Tro

pica

l Agr

icul

ture

and

Hum

an R

esou

rces

C

oope

rativ

e E

xten

sion

Ser

vice

s S

uppl

emen

tal N

utrit

ion

Ass

ista

nce

Pro

gram

-Edu

catio

n

(SN

AP

-Ed)

Strategies for Eating Lesson 5: Microwave Meals

- 43 -


Lesson 5: Microwave Meals “Time is what we save when we microwave”


Action: Pass out “Microwave Meals” handout. Begin lesson when everyone receives a handout.


How many of us have access or know how to use a microwave oven?

Read the following:

Today, we’re going to talk about techniques for microwave cooking and how to use a microwave oven safely. Cooking with a microwave is a great modern style of cooking that can save us time and energy because it heats our foods quickly. Microwaves help retain the flavor and nutrients in food, and the color in many veggies. Clean up is quick and easy since food can be served in a microwave safe container. Time is what we save when we microwave.


Everyone repeat with me, “time is what we save when we microwave.”

Read the following:

Before we talk about the quick and tasty meals we can prepare in a microwave, let’s start with microwave safety.


- 44 -

Read the following:

When we are using the microwave, we should use containers that are labeled "safe for microwave use." We want to be sure to use microwave safe containers because not all containers are microwave safe. Unsafe microwave items include any metal dishes, dishes trimmed with metals like gold or silver, twist ties, foil, foil-lined containers, and even plastic wrap or bags.

Rounded containers are best for even cooking. We should avoid using jars and bottles, since these may crack or break when heated. Margarine or butter tubs and other plastic containers that are not microwave safe may warp, melt, or explode in the microwave. It may also be unsafe for our food. Avoid plastic foam plates and cups because they are also unsafe to use in the microwave.

A dirty oven can affect cooking time and the efficiency of our microwave. Spills and splatters may happen often so we should clean our microwave often, too. We can minimize clean up and also keep our food moist by covering our food with a microwavable cover or damp paper towels.Time is what we save when we microwave.



Time is what we save when we microwave."

Read the following:

There are many foods we can cook in the microwave, but before we talk about the types of foods, let's talk about some microwave cooking tips. How many of us know that microwave ovens cook from the outside of the microwave dish to the inside? So, to provide even cooking of our foods that we microwave, we may want to cut our foods into equal sizes and shapes. Our thicker pieces of foods such as vegetables and meats can be placed on the outer edges of our microwave safe dish and smaller pieces in the inner portion of the dish. We can also stir our foods once or twice before the cooking time is finished, to provide even cooking.


- 45 -

Read the following:


Read the following:

Cooking vegetables in a microwave oven aids in the retention of color, flavor, nutrients, and taste. For example, fresh or frozen broccoli, carrots, peas, or green beans can be steamed in the microwave with a few tablespoons of water, depending on the vegetable. Cut fresh vegetables into pieces that are about the same size so that they will cook evenly. Cover the dish for even heating and to avoid spills and splatters. When finished, we open the cover away from us, so the steam escapes away from our face.

How about microwaving potatoes? White potatoes and sweet potatoes are nutritious and tasty. They can be prepared very quickly in a microwave oven. Before microwaving, remember to scrub, dry, and puncture holes in the skin of the potato with a fork. Microwave the potato on high power for 4-6 minutes. Let it stand 5-10 minutes before serving. Top with chopped broccoli, onions, salsa, low-fat yogurt, or sour cream. Add a final touch of color with some cheese, a dash of black pepper, paprika, parsley or other seasonings.

What are other foods can we cook in a microwave? *Gently encourage people to participate. Thank participants for sharing.

Microwaves are the most convenient for heating and reheating foods. Ready-to-eat canned soups or stews can be poured into a microwavable bowl and warmed up for a quick meal. For a quick, nutritious snack, microwave a bag of popcorn and share it with others.

Read the following:

Have any of us ever heard of standing time? Standing timeis very important in microwave cooking. It is the amount of time that the food continues to cook even after the microwave shuts off. Right before serving our veggies we can add low-calorie or low-fat salad dressings, low-fat cheese, herbs, and spices for flavor. Time is what we save when we microwave.


- 46 -



Time is what we save when we microwave."

Read the following:


Now we will talk about storing our foods safely. We should be mindful not to pack our refrigerator and freezer too tightly. We want to leave space between our foods so the cold air can circulate freely and keep the food at a safe temperature. We should also remember to put our refrigerated and frozen foods away quickly. Don't wait, refrigerate.

Everyone repeat with me, "Don't wait, refrigerate."

"Don't wait, refrigerate."

Read the following:

How many of us use the microwave to prepare something to drink? The microwave can also be used to prepare a quick hot beverage that can accompany our meal and hydrate our body. Heat up a cup of water in the microwave to make a refreshing cup of decaffeinated coffee or green tea to drink with our meals or at snack time. Drinking liquids throughout the day is important for our health.

Read the following:

How many of us drink water thorough out the day. Water is important to keep us healthy because it aids in our digestion and absorption of food. It travels throughout our bodies and helps our bodies to function properly. Every day our bodies constantly lose water, so it is important to drink 6-8 cups of nonalcoholic beverages daily. Drinking fluids throughout the day is important to keep us healthy.


- 47 -


Everyone repeat with me, “Drinking fluids throughout the day is important to keep us healthy.”

Read the following:

Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to use microwave cooking meal suggestions to make my meals and snacks.


Read the following:

How many of you agree with this next statement: I plan to refrigerate or freeze perishable foods right away. Please raise your hand if you agree.


Read the following:

The last statement is: Drinking fluids throughout the day is important to keep me healthy. Please raise your hand if you agree with this last statement.


Read the following:



- 49 - Tally Sheet


Lesson 5: Microwave Meals “Time is what we save when we microwave”

Tally Sheet

Island: Site:

Leader: Date:




I plan to use microwave cooking meal suggestions to make my meals and snacks.

I plan to refrigerate or freeze perishable foods right away.


Mic

row

ave

Mea

ls

“Tim

e is

wha

t we

save

whe

n w

e m

icro

wav

e”

Mic

row

ave

cook

ing

help

s sa

ve ti

me

and

ener

gy.

It re

tain

s co

lor,

flavo

r, te

xtur

e,

and

nutri

ents

in fo

od.

Sin

ce fo

od c

an b

e se

rved

in

the

mic

row

avab

le c

onta

iner

, cle

an u

p is

qui

ck

and

easy

.

Safe

ty�

Met

al a

nd m

icro

wav

es d

on’t

mix

. Don

’t us

e di

shes

with

gol

d or

silv

er tr

im, t

wis

t-tie

s, fo

il,

foil-

lined

con

tain

ers,

or p

last

ic w

rap

or b

ags.

�

Wip

e sp

ills

and

spat

ters

qui

ckly

, bec

ause

it

can

affe

ct c

ooki

ng ti

me

and

effic

ienc

y of

the

mic

row

ave.

� Fo

od c

ontin

ues

to c

ook

even

afte

r the

m

icro

wav

e ov

en s

huts

off.

Wai

t a fe

w m

inut

es

befo

re s

ervi

ng a

nd e

atin

g.

* P

leas

e ch

eck

with

you

r doc

tor o

r hea

lth c

are

prof

essi

onal

bef

ore

mak

ing

diet

ary

chan

ges

Coo

king

tips

� C

ut p

iece

s in

to e

qual

siz

es a

nd s

hape

s.

� S

tir o

r rot

ate

food

onc

e or

twic

e du

ring

mic

row

avin

g fo

r eve

n co

okin

g.

� In

a m

icro

wav

able

con

tain

er:

o ar

rang

e fo

od in

a c

ircle

; lea

ve c

ente

r em

pty.

o

put f

ood

in a

sin

gle

laye

r, no

t a p

ile.

o le

ave

1 in

ch o

f spa

ce b

etw

een

piec

es

o fo

r une

ven

shap

es, p

ut th

icke

st s

ides

to

war

d th

e ou

ter e

dge

of th

e di

sh.

Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith U

nive

rsity

of H

awai

i C

olle

ge o

f Tro

pica

l Agr

icul

ture

and

Hum

an R

esou

rces

C

oope

rativ

e E

xten

sion

Ser

vice

s S

uppl

emen

tal N

utrit

ion

Ass

ista

nce

Pro

gram

-Edu

catio

n

(SN

AP

-Ed)

Strategies for Eating Lesson 6: Meals in Minutes

- 51 -


Lesson 6: Meals in Minutes “Do little steps ahead and we’ll be quickly fed!”


Action: Pass out “Meals in Minutes” handout. Begin lesson when everyone receives a handout.

Read the following:

Today, we will talk about meal planning and ideas for making quick and easy to assemble meals and snacks.

Read the following:

By taking a little bit of our time to plan our meals, we can put together healthy, quick, and budget-friendly meals.First, we should think ahead of time about what kind of foods we would like to eat, what is on sale, what foods we have at home, and how we want our food to be prepared.Then, we can create a grocery list of foods, supplies, and ingredients we will need for our meals. We can use our shopping list and check our inventory of food at home before we go to the grocery store. By using a grocery list and checking food inventory, it will help us save time and money.

A little planning can help us assemble meals in minutes. If we plan ahead we will have all of our ingredients ahead of time, so we won’t have to make an extra trip to the grocery store. We can also save time by using a slow cooker, microwave, or by making a one-pot meal.


- 52 -

Read the following:

Cleaning and chopping fruits and veggies can be time consuming. So we can chop and cut veggies and fruits ahead of time. We can use what we need and store the rest in containers in the refrigerator or freezer. If fruits and veggies are not going to be used within two days, freeze them in freezer bags or containers, and label them with the date. These fruits and veggies can be then be used for several recipes throughout the week. If we don’t have time to clean and chop fresh fruits and veggies, we can use other forms of fruits and veggies such as frozen, canned, dried, or 100% juice.

Grocery stores may also offer fresh or frozen pre-cut vegetables/fruits and meats for meals such as salads, stews, soups, or stir-fry. Another suggestion is to check the grocery store for ready-to-eat vegetable salads. It may be a little more expensive but it is quick and convenient. Do little steps ahead and we’ll be quickly fed.


Everyone repeat with me, “do little steps ahead and we’ll be quickly fed!”

“Do little steps ahead and we’ll be quickly fed!”

Read the following:

Another time saver is to keep staple foods and ingredients on hand so we can make multiple meals. Staples are foods that we can use often, such as eggs, milk, frozen and canned fruits and veggies, meats, soups, rice, and pasta. We want to buy only what we will use in a reasonable time.Remember, if we "no need, no buy.”

When we look in our pantry we should try to use our older foods first. For example, if we bought pasta, such as spaghetti, last month and bought more pasta on sale today, we want to use the pasta we bought last month before we use the pasta we bought today.


- 53 -

Read the following:

To save time and to help us prepare future meals in minutes, we can also prepare a little extra food for us to use later. For example, if we are cooking chicken for a meal tonight, we can cook an extra piece of chicken so we can use it in another meal such as chicken salad, chicken noodle soup, or a chicken sandwich. We can cook extra ground beef to use later for chili, tacos, spaghetti, a casserole, or pizza. If we are not able to use the extra cooked chicken or ground beef within two days, we should freeze it. Labeling our freezer containers or bags with the date and the name of the food item is a great idea. This will help us to know what we have in our freezer and when we bought it or made it. Frozen foods do not last forever, so we should generally use them within a couple of months.

When we have a little extra time and ingredients, we can cook a double recipe or a larger portion. We can freeze our leftovers in smaller, individual portions, or exchange meals with friends and family. Doing this ahead of time will allow us to have extra meals prepared with one cooking session. Do little steps ahead and we’ll be quickly fed.




Read the following:

Read the following:

We can plan our favorite meals so that they are nutritious and well balanced. At each meal we should try to include some type of protein/meat, vegetable, fruit, a starch or grain, and milk.

Creamed tuna is a good example of a balanced meal in minutes because it includes all of these groups and it’s really easy and quick to make. It has milk and tuna, andany type of veggies we want, such as onions, mushrooms and carrots.


- 54 -

Add a can of cream of mushroom soup for flavor and texture. Then, serve the creamed tuna over leftover brown rice, noodles, or a slice of whole wheat toast. Enjoy water, milk, 100% juice, or tea with our creamed tuna. To complete our meal, we can eat some fruit that's in season as our dessert.


Who would like to share some of their favorite “meals in minutes” ideas? *Gently encourage people to participate. Thank participants for sharing.

Read the following:

Another example of a meal in minutes is an English muffinpizza. Split a whole wheat English muffin or bagel in half, or use any type of bread that we have at home. Spread pizza, tomato, or leftover spaghetti sauce on each half of the English muffin. Then add turkey pepperoni or leftover meats. We can add more color, flavor and nutrients by adding veggies such as spinach leaves, mushrooms, bell peppers, onions, and broccoli, or fruits such as pineapple, mango, or any other fruits or veggies we have available.Sprinkle low-fat cheese on the top and heat the pizza until the cheese is melted, using a microwave, toaster oven, or regular oven. Add a leafy green salad, fruit salad, or veggie sticks for a great, balanced meal. Do little steps ahead and we’ll be quickly fed.




Read the following:

After we have made our meals in minutes, we should know how to store our foods safely. Cooked foods, leftovers, and perishable foods should not be left out at room temperature for more than two hours. Put leftovers in shallow containers for quick cooling of our foods. Then, we can store our foods in the refrigerator or freezer as leftovers or as another meal in the future.


- 55 -

It's also a great idea to freeze leftovers that will not be eaten within two days. Remember, when storing leftovers, don’t wait….refrigerate!


Everyone repeat with me, “don’t wait….refrigerate!”

“Don’t wait…refrigerate!”


What shall we drink with our meal in minutes?

Read the following:

Water is a great beverage to drink with our meals. It is very important for our body to function. How many of us know that water decreases friction in many parts of our body such as our joints, mouth, digestive system, nose, throat, eyes, and stomach? It is in the form of saliva for our mouth and digestive system, and mucus for our nose, throat, eyes, and stomach. Water also cushions our joints and protects our tissues and organs from shock and damage.

How many of us get bored of drinking plain water? How about trying seltzer or sparkling water for a calorie-free drink, or add it to 100% juice for a refreshing beverage. So, remember to drink fluids throughout the day to keep us healthy.

Read the following:

Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to use “meals in minutes” suggestions to make my meals and snacks.

Read the following:

Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.


- 56 -

Action:Read the following:

How many of you agree with this next statement: I plan to refrigerate or freeze my leftover foods right away. Please raise your hand if you agree.


Read the following:

The last statement is: Drinking fluids throughout the day is important to keep me healthy. How many people agree with this last statement?


Read the following:



- 57 -


Lesson 6: Meals in Minutes “Do little steps ahead and we’ll be quickly fed!”

Tally Sheet

Island: Site:

Leader: Date:




I plan to use "meals in minutes" suggestions to make my meals and snacks.

I plan to refrigerate or freeze my leftover foods right away.


Mea

ls in

Min

utes

“Do

little

ste

ps a

head

and

we’

ll be

qui

ckly

fed”

With

a li

ttle

plan

ning

ahe

ad, w

e ca

n pu

t tog

ethe

r he

alth

y, q

uick

, and

bud

get-f

riend

ly m

eals

. To

he

lp u

s sa

ve ti

me

and

mon

ey, w

e co

uld

mak

e a

shop

ping

list

and

che

ck o

ur fo

od in

vent

ory

at

hom

e be

fore

we

go to

the

groc

ery

stor

e.

Her

e ar

e so

me

Mea

ls In

Min

utes

Tip

s:

� C

onsi

der u

sing

a s

low

coo

ker,

mic

row

ave,

or

one

-pot

mea

l.

� C

lean

, cut

, and

cho

p fru

its a

nd v

eggi

es

ahea

d of

tim

e

� U

se d

iffer

ent f

orm

s of

frui

ts a

nd v

eggi

es to

he

lp s

ave

time:

fres

h, fr

ozen

, can

ned,

dr

ied,

100

% ju

ice

� K

eep

stap

le fo

ods

and

ingr

edie

nts

on h

and

(egg

s, m

ilk, c

anne

d/fro

zen

fruits

and

ve

ggie

s, m

eats

, sou

ps, r

ice,

pas

ta),

wha

teve

r you

use

ofte

n.

� C

ook

extra

mea

t or p

asta

for f

utur

e us

e.

o C

hick

en c

an b

e us

ed fo

r sal

ad,

chic

ken

nood

le s

oup,

or c

hick

en

sand

wic

h.o

Gro

und

beef

can

be

used

for c

hili,

ta

cos,

spa

ghet

ti, c

asse

role

, or p

izza

.

� C

ook

a do

uble

reci

pe o

r a la

rger

por

tion.

o

Free

ze le

ftove

rs in

con

veni

ent

porti

ons.

o E

xcha

nge

mea

ls w

ith fr

iend

s.

Mea

ls In

Min

utes

Rec

ipe

Idea

s:

� C

ream

ed tu

na

o M

ilk, t

una

o V

eggi

es:

onio

ns, m

ushr

oom

s,

carr

ots

o S

erve

ove

r bro

wn

rice,

noo

dles

, or

who

le w

heat

toas

t

� E

nglis

h m

uffin

piz

za

o To

aste

d w

hole

whe

at E

nglis

h m

uffin

, ba

gel,

or to

ast

o S

auce

: pi

zza,

spa

ghet

ti, to

mat

o

o V

eggi

es: s

pina

ch le

aves

, oni

ons,

m

ushr

oom

s, b

ell p

eppe

rs

o A

dd tu

rkey

pep

pero

ni, l

efto

ver m

eat,

and

chee

se

* P

leas

e ch

eck

with

you

r doc

tor o

r hea

lth c

are

prof

essi

onal

bef

ore

mak

ing

diet

ary

chan

ges

Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith:

Uni

vers

ity o

f Haw

aii

Col

lege

of T

ropi

cal A

gric

ultu

re a

nd H

uman

Res

ourc

es

Coo

pera

tive

Ext

ensi

on S

ervi

ces

Sup

plem

enta

l Nut

ritio

n A

ssis

tanc

e P

rogr

am-E

duca

tion

(SN

AP

-Ed)

Choosing Foods

Lessons 7- 12

Choosing Foods Lesson 7: Fruits and Veggies

- 59 -

Good Grinding for Wise Dining Choosing Foods

Lesson 7: Fruits and Veggies “Fruits and veggies: more matters”


Action: Pass out “Fruits and Veggies” handout. Begin lesson when everyone receives a handout.

Read the following:

Today we’re going to talk about fruits and veggies. Eating more matters.


Everyone repeat the following with me, “fruits and veggies: more matters.”

Read the following:

Fruits and veggies are important for us to be healthy. It contains many vitamins and minerals, fiber and other nutrients to keep our bodies healthy.


“How many fruits and veggies do you eat everyday”?

Read the following:

We should eat at least 5 fruits and veggies everyday. If you already eat more, that’s GREAT! If not, we’ll talk about ways we can increase our fruit and veggie intake.

Action:Have

Fruits and veggies: more matters. Everyone repeat with me “fruits and veggies: more matters.”


- 60 -

participantsrepeat the following:

Read the following:

For breakfast we can eat hot or cold cereal with fruit such as sliced banana, mango, raisins, berries, or other fruit that is in season. We can also eat toast with fruit such as papaya, melons, oranges, or other fruit that is in season. Or, we can mix fresh, frozen or canned fruit with yogurt,cottage cheese, or pudding. This could also be eaten as a great snack, side dish, or dessert.

Read the following:

We can also increase the amount of veggies we eat. We can put veggies such as lettuce, spinach, cabbage, tomato, or cucumbers in a sandwich. We can also heat up frozen or canned veggies and eat them with meals, or add it to a main dish. For example, we can combine frozen mixed veggies with spaghetti and meat sauce.


After this lesson, I will demonstrate how to prepare leafy tofu with (say the type of green leafy vegetable that will be used) and tofu.


Everyone repeat with me, “fruits and veggies: more matters.”


“What are other ways we can increase our fruit and veggie intake”?

*Gently encourage people to participate. Thank participants for sharing.

Read the following:

Now that we talked about ways to eat at least 5 fruits and veggies everyday, how do we eat these healthy foods safely? We must keep hot foods hot, and cold foods cold. What does this mean?


- 61 -

Hot foods are foods that are cooked and served hot such as stews, soups, casseroles, or other dishes. Cold foods such as salads, foods containing milky products like yogurt and cottage cheese, or leftover food should be refrigerated until ready to be consumed or reheated. We should always remember to keep hot foods hot and cold foods cold.


Repeat with me, “Keep hot foods hot and cold foods cold.”

Read the following:

In Hawaii, we are fortunate to have beautiful sunny skies and cool trade wind breezes. But, we must remember that we may become dehydrated very easily, especially in the summer months. Though it may not seem to be hot enough to perspire, our bodies still need water. Even if we’re not thirsty, we should drink water anyway.

Read the following:

Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to eat 5 or more fruits and veggies per day.


Read the following:

How many of you agree with this next statement: I plan to keep hot foods hot and cold foods cold.


Read the following:

The last statement is: I plan to drink fluids even when I’m not thirsty. How many people agree with this last statement?

Action: Ask your assistant to count the number of participants who


- 62 -

raise their hand and record on the tally sheet.

Read the following:


*Optional: Leafy Tofu Demonstration (see Recipe Index Pg 209)Any type of green leafy veggie can be used, but the recipe calls for spinach. Participants may even bring veggies grown in their yard.

Read the following:

Today we will use (say what kind of green leafy veggie that is being used), but any type of green leafy veggie or frozen spinach can be used when making this recipe at home.Before I prepare this recipe, I am going to wash my hands with soap and water.

Action: Wash hands with soap and water before beginning and follow recipe directions:

- DRAIN tofu. - DICE tofu into 1-inch cubes. - TEAR spinach into bite-sized pieces. - In a large pan, HEAT oil and SAUTÉ tofu cubes for a

few minutes. MOVE tofu to the center of the pan. - ADD spinach, and soy sauce. MIX. - COVER pan and COOK until spinach is wilted. - SPRINKLE toasted sesame seeds.

Read the following:

See how easy that was! Come and taste this delicious treat.



- 63 - Tally Sheet


Lesson 7: Fruits and Veggies “Fruits & veggies: more matters”

Tally Sheet

Island: Site:

Leader: Date:



After the Talk I plan to eat 5 or more fruits and veggies per day.I plan to keep hot foods hot and cold foods cold.

I plan to drink fluids even when I’m not thirsty.

Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith:

Uni

vers

ity o

f Haw

aii

Col

lege

of T

ropi

cal A

gric

ultu

re a

nd H

uman

Res

ourc

esC

oope

rativ

e E

xten

sion

Ser

vice

s S

uppl

emen

tal N

utrit

ion

Ass

ista

nce

Pro

gram

-Edu

catio

n (S

NA

P-E

d)

Frui

ts a

nd V

eggi

es“F

ruits

and

Veg

gies

: Mor

e M

atte

rs”

Frui

ts a

nd v

eggi

es a

re im

porta

nt fo

r us

to b

e he

alth

y. I

t con

tain

s m

any

vita

min

s an

d m

iner

als,

fib

er a

nd o

ther

nut

rient

s to

kee

p ou

r bod

y he

alth

y.W

e sh

ould

eat

at l

east

5 fr

uits

and

veg

gies

ev

eryd

ay.

Her

e ar

e so

me

way

s w

e ca

n in

crea

se o

ur fr

uit a

nd

vegg

ie in

take

:

Bre

akfa

st�

Eat

hot

or c

old

cere

al w

ith fr

uit s

uch

as s

liced

ba

nana

, man

go, r

aisi

ns, b

errie

s, o

r oth

er fr

uit

that

is in

sea

son.

�

Eat

toas

t with

frui

t suc

h as

pap

aya,

mel

ons,

or

ange

s, o

r oth

er fr

uit t

hat i

s in

sea

son.

Mix

frui

t �

Mix

fres

h, fr

ozen

or c

anne

d

fruit

with

yog

urt,

cotta

gech

eese

, or p

uddi

ng.

Vegg

ies

� P

ut v

eggi

es s

uch

as le

ttuce

, spi

nach

, cab

bage

, to

mat

o, o

r cuc

umbe

rs in

a s

andw

ich.

�

Hea

t up

froze

n or

can

ned

vege

tabl

es a

nd e

at

them

with

mea

ls, o

r add

it to

a m

ain

dish

.

Leaf

y To

fu

Ingr

edie

nts:

� ½

(20-

ounc

e) c

onta

iner

tofu

�

1 bu

nch

spin

ach

� 1

tabl

espo

on o

il �

1 ta

bles

poon

soy

sau

ce

� ½

teas

poon

toas

ted

sesa

me

seed

s

Dire

ctio

ns:

1. D

RA

IN to

fu.

2. D

ICE

tofu

into

1-in

ch c

ubes

. 3.

TE

AR

spi

nach

into

bite

-siz

ed p

iece

s.

4. I

n a

larg

e pa

n, H

EA

T oi

l and

SA

UTÉ

tofu

cu

bes

for a

few

min

utes

. MO

VE

tofu

to th

e ce

nter

of t

he p

an.

5. A

DD

spi

nach

, and

soy

sau

ce. M

IX.

6. C

OV

ER

pan

and

CO

OK

unt

il sp

inac

h is

wilt

ed.

7. S

PR

INK

LE to

aste

d se

sam

e se

eds.

Varia

tions

:M

ay u

se o

ther

dar

k gr

een

leaf

y ve

geta

bles

. M

ay u

se fr

ozen

spi

nach

inst

ead

of fr

esh

sp

inac

h.

* P

leas

e ch

eck

with

you

r doc

tor o

r hea

lth c

are

prof

essi

onal

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ore

mak

ing

diet

ary

chan

ges

Choosing Foods Lesson 8: Eating Out

- 65 -


Lesson 8: Eating Out “When eating out, choose fruits and veggies for our mouths”


Action: Pass out “Eating Out” handout. Begin lesson when everyone receives a handout.


Good morning everyone. How many of you eat food away from home?

Read the following:

Well, we should all raise our hands because eating here at the meal site is an example of eating away from home. Here, we are fortunate to have a balanced, complete meal provided for us, one with a protein, starch, milk, fruit, and vegetable. We have the opportunity to eat at least one serving of a fruit and vegetable just by eating lunch at this meal site.


What are some other places (besides our meal site) where we eat, that are away from home?

Read the following:

Eating out also includes eating at restaurants or fast food places, at family members’ or friends’ homes, and at celebrations or special events. Even when we eat out, we should try to eat healthfully. This includes eating fruits and veggies.


- 66 -


Everyone repeat the following with me, “when eating out, choose fruits and veggies for our mouths.”

Read the following:

It is our choice to control what we eat when we eat at restaurants and fast food places. It can be very easy to make healthful choices. We can make it easy by ordering meals that have fruits and veggies in them such as a stir-fry; curry with lots of veggies such as carrots, onions, celery and other veggies; or ordering side orders of fruits and veggies such as a tossed green salad, steamed veggies or a fruit cup. We can also ask for a larger portion of veggies such as asking for more carrots and celery when ordering stew, or more broccoli when ordering beef broccoli.


What are some other suggestions for choosing healthier foods when we eat out?

*Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: order a side of steamed veggies or ask for tossed greens instead of macaroni salad.


Everyone repeat with me, “when eating out, choose fruits and veggies for our mouths.”

Read the following:

But, what about the times when we cannot control what is available?

A variety of foods are usually offered when we eat at someone’s home, or at celebrations or special events. But, there may or may not be a large assortment of dishes with fruits and veggies. We can still choose to eat the fruits and


- 67 -

veggies that are offered, or provide more fruit and veggie options. We can bring a salad or other dish with veggies in them such as spaghetti sauce with tomatoes, onions, mushrooms and zucchini. We can also bring an assortment of fresh cut fruits and/or veggies.

A bean salad spread recipe is on the back of the handout.It tastes great with veggies such as cucumber, celery, and carrot sticks. We can bring this to our next get together.

It is our choice to eat foods that are available. It is our decision to take fruits and veggies on these occasions. We can be a polite guest by eating a variety of foods, but we can also eat healthfully by choosing to eat foods with fruits and veggies.


Everyone repeat with me, “when eating out, choose fruits and veggies for our mouths.”

Read the following:

When we eat out, we often have leftover food. How do we keep leftovers safe to eat for another meal? We must remember that hot foods should be kept hot and cold foods should be kept cold. Even if food was eaten hot, we must quickly refrigerate our leftovers to make it cold. We can then reheat it when we want to eat it later. Food should NOT be left out at room temperature for more than two hours. Bacteria tend to grow well at room temperature which may then make us sick. We must remember to keep hot foods hot and cold foods cold, so the food is safe for us to eat.

Read the following:

When we eat out, we must also remember to drink water, even when we’re not thirsty. Did you know that when we actually feel thirsty, our body may already be dehydrated? We constantly lose water throughout the day, and our body needs water to function properly. It is important for us to drink water, even when we’re not thirsty.


- 68 -

Read the following:

Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to choose foods with fruits and veggies when eating out.


Read the following:



Read the following:



Read the following:



- 69 - Tally Sheet


Lesson 8: Eating Out “When eating out, choose fruits and veggies for our mouths”

Tally Sheet

Island: Site:

Leader: Date:



After the Talk I plan to choose foods with fruits and veggies when eating out. I plan to keep hot foods hot and cold foods cold.


Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith:

Uni

vers

ity o

f Haw

aii

Col

lege

of T

ropi

cal A

gric

ultu

re a

nd H

uman

Res

ourc

esC

oope

rativ

e E

xten

sion

Ser

vice

s S

uppl

emen

tal N

utrit

ion

Ass

ista

nce

Pro

gram

-Edu

catio

n (S

NA

P-E

d)

Eat

ing

Out

“W

hen

eatin

g ou

t,

choo

se fr

uits

and

veg

gies

for y

our m

outh

” E

atin

g ou

t inc

lude

s ea

ting

at re

stau

rant

s or

fast

food

pl

aces

, at f

amily

mem

bers

’ or f

riend

s’ h

omes

, and

at

cele

brat

ions

or s

peci

al e

vent

s. E

ven

whe

n w

e ea

t ou

t, w

e sh

ould

try

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fully

. Th

is in

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es

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g fru

its a

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en s

alad

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ruit

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occo

li w

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whe

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t cel

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e m

ay o

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asso

rtmen

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ishe

s w

ith fr

uits

and

veg

gies

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we

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ose

to e

at th

e fru

its a

nd v

eggi

es th

at a

re

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prov

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l eat

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if w

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at fo

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alad

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* P

leas

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eck

with

you

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tor o

r hea

lth c

are

prof

essi

onal

bef

ore

mak

ing

diet

ary

chan

ges

Choosing Foods Lesson 9: Eating for Wellness

- 71 -


Lesson 9: Eating for Wellness “Create a plate with fruits and veggies”


Action: Pass out the “Eating for Wellness” handout. Begin lesson when everyone receives a handout.

Read the following:

Who thinks that nutrition information can be confusing? It can be when we hear, what is half a cup of this, one cup of that? How much is a correct serving size? Instead of memorizing or guessing how much to eat, there is a simple way to just eat. It’s called the plate method.


Everyone repeat the following with me, “create a plate with fruits and veggies.”


- 72 -

Read the following:

What’s the plate method? On the handout is a picture of a plate. Half of the plate is filled with fruits and veggies and they can be piled up as high as we want. We can try veggies and fruits that are fresh, frozen or canned – any form counts. Eat a variety of different colored veggies and fruits. There is a thousand island dressing recipe on the back of the handout that can be used as a dip or dressing when you eat your favorite veggies. We should create a plate with fruits and veggies


Everyone repeat with me, “create a plate with fruits and veggies.”

*Optional:Read the following:

After this lesson, I will demonstrate how to prepare the thousand island dressing.

Read the following:

A starch fills a fourth of the plate, ½ an inch high or less.Starches take a variety of forms, such as: rice, bread, pasta or other types of noodles. There are also starchy veggies such as potato or sweet potato, corn, peas, taro or poi.Lastly, a protein food will fill the remaining fourth of the plate. Protein foods are meats such as beef or pork, chicken, turkey, fish and other seafood. Non-animal protein foods such as beans, tofu, and nuts also belong in this section of the plate.


What should we fill half of our plate with when we eat? *Gently encourage people to participate. Participants should say “fruits and veggies should fill half our plate.”

Action:Haveparticipantsrepeat the

Everyone repeat with me, “create a plate with fruits and veggies.”


- 73 -

following:


What should we fill one-forth of our plate with when we eat? *Gently encourage people to participate. Participants should say “protein or meat foods should fill ¼ of the plate and starches should fill the other ¼ our plate.”

Read the following:

After we eat our meals, we may not be thirsty, because we may have filled our stomach with too much food. So, we may not be able to drink water. But, we should drink fluids before, during, and after our meals, because drinking water is important to keep us healthy. So, drink water often even when we are not thirsty.

Does anyone go grocery shopping for food? We should pick up frozen, refrigerated foods, hot bentos, or other ready-to-eat items last, just before going to the checkout counter. We don’t want to leave cold or hot foods out at room temperature for too long. Buy cold and hot foods last, and get them home fast.


Repeat with me, “Buy cold and hot foods last, and get them home fast.”

Read the following:

Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to create a plate and fill half of my plate filled with fruits and veggies.


Read the following:




- 74 -

Read the following:



Read the following:


*Optional: Thousand Island Dressing Demo (see Recipe Index Pg 229)Serve thousand island dressing with any type of veggie. Encourage participants to at least try the dressing. If they do not like it, tell them it is okay to dispose of it politely in a napkin.

Read the following:

Now, we will be making the thousand island dressing that is listed on the back of your handout. All we need is yogurt,ketchup, relish, and pepper. I will wash my hands with soap and water before I begin.

Action: Wash hands with soap and water before beginning and follow recipe directions:

- In a small bowl, MIX yogurt, ketchup, pickles, and pepper.

- CHILL for 1-2 hours before serving.

Read the following:

Come and taste this delicious dressing.

Action: Pass out dressing with veggies or allow participants to put dressing on their veggies in their congregate meal.


- 75 -


Lesson 9: Eating for Wellness “Create a plate with fruits and veggies”

Tally Sheet

Island: Site:

Leader: Date:



After the Talk I plan to create a plate and fill half of my plate has fruits and veggies. I plan to keep hot foods hot and cold foods cold.


Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith:

Uni

vers

ity o

f Haw

aii

Col

lege

of T

ropi

cal A

gric

ultu

re a

nd H

uman

Res

ourc

es

Coo

pera

tive

Ext

ensi

on S

ervi

ces

Sup

plem

enta

l Nut

ritio

n A

ssis

tanc

e P

rogr

am-E

duca

tion

(SN

AP

-Ed)

Eatin

g fo

r Wel

lnes

s “C

reat

e a

plat

e w

ith fr

uits

and

veg

gies

”

Nut

ritio

n in

form

atio

n ca

n be

ver

y co

nfus

ing.

In

stea

d of

mem

oriz

ing

or g

uess

ing

how

muc

h to

ea

t, th

ere

is a

sim

ple

way

to ju

st e

at.

It’s

calle

d th

e pl

ate

met

hod.

Hal

f of t

he p

late

is fi

lled

with

frui

ts a

nd v

eggi

es

and

they

can

be

pille

d up

as

high

as

we

wan

t. A

st

arch

fills

a fo

urth

of t

he p

late

and

a p

rote

in fo

od

the

rem

aini

ng fo

urth

of t

he p

late

.

Sta

rche

s ar

e fo

ods

such

as

rice,

bre

ad, p

asta

or

othe

r typ

es o

f noo

dles

.Th

ere

are

also

sta

rchy

ve

ggie

s su

ch a

s po

tato

or s

wee

t pot

ato,

cor

n,

peas

, tar

o or

poi

.

Pro

tein

food

s ar

e m

eats

suc

h as

bee

f or p

ork,

ch

icke

n, tu

rkey

, fis

h an

d ot

her s

eafo

ods.

Non

-an

imal

pro

tein

food

s ar

e be

ans,

tofu

, and

nut

s.

Thou

sand

Isla

nd D

ress

ing

Ingr

edie

nts:

� 1

(6-o

unce

) low

fat v

anill

a yo

gurt

� ¼

cup

ket

chup

�

¼ c

up p

ickl

e re

lish

� ¼

teas

poon

pep

per

Dire

ctio

ns:

1. I

n a

smal

l bow

l, M

IX y

ogur

t, ke

tchu

p,

pick

les,

and

pep

per.

2. C

HIL

L fo

r 1-2

hou

rs b

efor

e se

rvin

g.

Varia

tions

:U

se a

s a

dres

sing

or d

ip fo

r veg

etab

les

and

sala

ds in

pla

ce o

f may

onna

ise.

* P

leas

e ch

eck

with

you

r doc

tor o

r hea

lth c

are

prof

essi

onal

bef

ore

mak

ing

diet

ary

chan

ges

Choosing Foods Lesson 10: Seasonality of Fruits and Veggies

- 77 -


Lesson 10: Seasonality of Fruits and Veggies “Fruits and veggies are best in season and priced within reason”


Action: Pass out “Seasonality of Fruits and Veggies” handout. Begin lesson when everyone receives a handout.

Read the following:

Today, we’re going to talk about selecting and buying fresh fruits and veggies that are in season. We see many fruits and veggies throughout the year, but flavor, nutrients, quantity, and prices are best when fruits and veggies are in season. Fruits and veggies are best in season and priced within reason.


Everyone repeat with me, “fruits and veggies are best in season and priced within reason.”

“Fruits and veggies are best in season and priced within reason.”


How can we tell when fruits and veggies are in season? *Gently encourage people to participate. Thank participants for sharing. Examples if no one answers: - Observe fruit trees and vegetable gardens. - Check grocery ads and stores to see what fruits and vegetables are on sale.


- 78 -

Read the following:

We can tell when fruits and veggies are in season when the trees have fruits, and veggies are growing. Check weekly grocery ads to see which fruits and veggies are on sale.This can be another sign of fruits and veggies that are in season.

Although, fruits and veggies may be in season, sometimes they are not as plentiful because of bad weather, bugs, or other circumstances. What can we do if this happens? We can choose another form of that food. For example, if we are looking for fresh mangoes, but find that they are expensive, not in season, or not available, we might want to buy frozen or dried mangoes instead. Or, if fresh pineapples are expensive or not in season, we can buy canned, frozen, dried pineapple, or 100% pineapple juice as an alternative.

Similar strategies can be used for veggies. Tomatoes are in their peak season from May to September, but when prices are too expensive or they are not in season, we can switch to canned tomatoes.

Read the following:

Here are some tips for choosing our fruits and veggies.When we are looking for fresh fruits and veggies, some important clues are their appearance and firmness. Select produce that does not have bruises, punctures, mold, or signs of decay. Sometimes smelling the fruit or veggie can help us choose them. For example, smelling fruits that are sweet, such as cantaloupe, mango, and pineapple may help us to pick sweet fruit. If we’re still not sure, we can ask the grocer, or the vendor at a local farmers market for help in choosing our produce.

Read the following:

The longer that we store or keep fresh fruits and veggies, the more vitamins they lose, so we want to buy only as much as we can eat within one week. Fruits and veggies are best in season and priced within reason.


- 79 -



Read the following:

As wise shoppers, we want to check for the freshness of our foods by looking at dates. “Pull” and “sell-by” dates tell us about the last date that the product should be sold by the grocery store. The “use-by” date tells us how long we can keep the product at home at its best quality. Look for items with its packaging intact, without any holes, tears, dents, bulging cans, or rust. Let’s check our dates so our foods will be great.

If we have any doubt about the safety of our foods we should throw it out. For example, if we are unsure if our food is spoiled we should throw it out. Or if our canned goods are way past its expiration date we should throw it out. When in doubt, throw it out.


Everyone repeat with me, “when in doubt, throw it out.”

“When in doubt, throw it out.”

Read the following:

Read the following:

To keep our fruits and veggies safe we should rinse themunder running water before we cut or eat them. Even though we don’t eat the skins of cantaloupes and some other fruits with thick skins, we still should rinse our fruits with water. These fruits could also be rubbed or scrubbed with a clean brush and rinsed under running water. Doing this will prevent the cut pieces of food from being contaminated by bacteria that may be on the outer skin.Veggies that grow under the ground, like carrots and sweet potatoes, or on the ground, like pumpkin or squash, should be scrubbed with a brush. Scrubbing with a brush will loosen the dirt from the outer skin, it can then be rinsed under running tap water.


- 80 -



“Fruits and veggies are best in season and priced within reason.”


What are some ways we can use fruits or veggies that are in season? *Gently encourage people to participate. Thank participants for sharing.


After this lesson, I will demonstrate how to prepare a salsarecipe. Salsa may be used as a dressing or dip.

Read thefollowing:

Fresh veggies are great for salads. Dark, leafy greens such as spinach or dark green lettuce are a great start for our salad. Add navy beans, cooked chicken or drained water-packed tuna to make a hearty salad. To make the salad more exciting add colorful fruits and veggies such as tomatoes, carrots, cucumbers, onions, mushrooms, and bell peppers.

How many of us have a hard time with eating raw veggies?To make raw veggies easier to chew, cut them into small bite-size pieces, grate them, stem, or partially cook them.

Read thefollowing:

Microwaving, stir-frying, and steaming are great cooking methods. Use herbs or seasonings to add flavor. It’s a good idea to keep some frozen or canned fruits and veggies on hand as well, because they are convenient, easy to use, and provides a quick clean up.

Read thefollowing:

Here are more ideas for preparing fruits and veggies. Slice sweet potato to make oven fries and toss it with olive oil, seasoning or herbs, a dash of salt; and then bake it. How about stir-frying zucchini, onions, bell peppers, and mushrooms with olive oil, and serving over brown rice?


- 81 -

How about adding veggies in season to your main dish. For example, add zucchini, cabbage, or bell peppers to your soup, casserole, or stew.

Have any of us had fruit as a dessert? Let’s try our favorite yogurt or frozen yogurt with a variety of fruits that can be fresh, frozen, canned, or dried.


What kinds of beverages should we drink with our meals and snacks? *Gently encourage people to participate. Thank participants for sharing.

Read the following:

Nothing seems to satisfy our thirst like a cool glass of water. Did you know that every day we lose 2-3 quarts of water through our sweat, urination, and evaporation from our skin and lungs? So, it's important for us to drink water throughout the day. Water is quick and easy to prepare, and it doesn't make a mess. We just turn on the faucet and enjoy a refreshing beverage at any time. Water is healthy, refreshing, and easy on my wallet!


Everyone repeat with me, “water is healthy and easy on my wallet!”

“Water is healthy and easy on my wallet!”

Read the following:

Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to eat fruits and veggies that are in season.


Action:Read the following:

How many of you agree with this next statement: I plan to throw food out if I am unsure it's safe to eat. Please raise your hand if you agree.


- 82 -


Read the following:

The last statement is: Water is healthy and easy on my wallet. How many people agree with this last statement?


Read the following:

That’s the end of this talk. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.

*Optional: Salsa Demonstration (see Recipe Index Pg 221)Canned whole tomatoes or stewed tomatoes may be used instead of fresh tomatoes.

Read thefollowing:

Today we will make salsa using tomatoes, round onion, Chinese parsley, chili pepper, and lemon or lime juice.Before preparing the salsa recipe, I will wash my hands with soap and water.

Action: Wash hands with soap and water before beginning. Follow recipe directions: - Finely CHOP tomatoes, onions, and Chinese parsley. - MINCE chili pepper. - In a medium bowl, COMBINE tomatoes, onion, chili pepper, lemon or lime juice, and Chinese parsley. - COVER and REFRIGERATE until ready to SERVE.

Read thefollowing:

See how quick and easy that was? Come and taste this delicious salsa. We can enjoy it with tortilla or pita chips, or as a topping on salad.



- 83 - Tally Sheet


Lesson 10: Seasonality of Fruits and Veggies “Fruits and veggies are best in season and priced within reason”

Tally Sheet

Island: Site:

Leader: Date:




I plan to eat fruits and veggies that are in season.

I plan to throw food out if I am unsure it's safe to eat.

Water is healthy and easy on my wallet.

Seas

onal

ity o

f Fru

its a

nd V

eggi

es

“

Frui

ts a

nd v

eggi

es a

re b

est i

n se

ason

and

pr

iced

with

in re

ason

”

Frui

ts a

nd v

eggi

es a

re th

e be

st w

hen

they

are

in

seas

on b

ecau

se th

ey h

ave

the

mos

t fla

vor a

nd

nutri

ents

, and

are

the

mos

t ple

ntifu

l.

Tips

�

Frui

ts a

nd v

eggi

es a

re in

sea

son:

whe

n

grow

ing

on tr

ees

and

plan

ts, o

n sa

le, o

r ask

yo

ur p

rodu

ce p

erso

n at

the

groc

ery

stor

e fo

r w

hat i

s in

sea

son.

� S

elec

t fru

its a

nd v

eggi

es fr

ee fr

om d

amag

e (n

o br

uise

s, p

unct

ures

, dec

ay).

� B

uy o

nly

wha

t you

can

eat

with

in a

wee

k.

� W

ash

all f

ruits

and

veg

gies

bef

ore

cutti

ng o

r ea

ting.

Rin

se w

ith ru

nnin

g w

ater

.�

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n fre

sh p

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not

ava

ilabl

e, u

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zen,

can

ned,

drie

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r 100

% ju

ice

asal

tern

ativ

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, gra

te, o

r par

tially

coo

k in

mic

row

ave.

�

Add

veg

gies

in s

easo

n to

you

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n di

sh:

for

exam

ple,

add

zuc

chin

i, ca

bbag

e, o

r bel

l pe

pper

s to

you

r sou

p, c

asse

role

, or s

tew

.

* P

leas

e ch

eck

with

you

r doc

tor o

r hea

lth c

are

prof

essi

onal

bef

ore

mak

ing

diet

ary

chan

ges

Sal

sa

Ingr

edie

nts:

M

akes

abo

ut 2

cup

s �

4 –

6 ou

nces

tom

atoe

s

OR

l (1

4.5-

ounc

e) c

an w

hole

tom

atoe

s �

¼ s

mal

l rou

nd o

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�

1 ta

bles

poon

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½ p

iece

chi

li pe

pper

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½ t

easp

oon

lem

on O

R li

me

juic

e

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ctio

ns:

1

. Fi

nely

CH

OP

tom

atoe

s, o

nion

s, a

nd

p

arsl

ey.

2. M

INC

E c

hili

pepp

er.

3. I

n a

med

ium

bow

l, C

OM

BIN

E

tom

atoe

s, o

nion

, chi

li pe

pper

, lem

on

o

r lim

e ju

ice,

and

Chi

nese

par

sley

.

4.

CO

VE

R a

nd R

EFR

IGE

RA

TE u

ntil

re

ady

to S

ER

VE

.

Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith U

nive

rsity

of H

awai

i C

olle

ge o

f Tro

pica

l Agr

icul

ture

and

Hum

an R

esou

rces

C

oope

rativ

e E

xten

sion

Ser

vice

s S

uppl

emen

tal N

utrit

ion

Ass

ista

nce

Pro

gram

-Edu

catio

n (S

NA

P-E

d)

Choosing Foods Lesson 11: Spending less, eating better

- 85 -


Lesson 11: Spending Less, Eating Better “Shop smart for a healthy start”


Action: Pass out “Spending Less, Eating Better” handout. Begin lesson when everyone receives a handout.


How many of us are interested in saving money on our groceries while still eating healthfully?

Read the following:

Today, we will talk about how to spend less money and eat better, so we can live a healthy lifestyle while saving money. We can do this if we know some tips about grocery shopping and meal planning. If we take a little time to plan our meals, shop skillfully, and if we handle food properly, we can spend less and eat better. We can shop smart for a healthy start.


Everyone repeat with me, “shop smart for a healthy start.”

"Shop smart for a healthy start."


- 86 -

Read the following:

Read the following:

To help us save some money and eat better, it will take some of our time to plan our meals. Using grocery store ads, sales, coupons, in-store specials, and grocery lists we can save money, plan our meals and still eat healthfully.

When planning our meals, we should consider what’s on sale. For example, frozen, canned, dried fruits and veggies, and 100% juice are great alternatives to fresh fruits and veggies especially when they are not in season or are too expensive to purchase. Choose fresh fruits and veggies when the price is right.

Meat can be an expensive item on our food bill. However, we can stretch the amount of meat that we have by using it in many dishes, including spaghetti, stew, chili, and casseroles. Cheaper cuts of meat can be tough, so marinating it or cooking it for a longer period of time in a slow cooker or covered pot is a great way to make tough meat softer, while saving money. We can also eat meat less often and substitute other good protein sources like fish, chicken, dried beans, lentils, tofu, or eggs. For a change, how about serving breakfast for dinner once a week? A vegetable omelet with cheese, French toast, or even whole wheat pancakes with scrambled eggs would make interesting breakfasts at dinnertime.


How many of us use coupons when we shop for groceries?

Read the following:

Coupons are a great way for us to save money on foods that we usually eat. We can save even more money if we use a coupon on a sale item. Using discount grocery store cards and special discount days, such as senior citizen discount day, will also help us to save money.


- 87 -

Read the following:

Before heading to the grocery store, we should first check to see what food items we already have in the pantry, refrigerator, freezer, or even in our garden. Knowing what food items we already have in the pantry will help us to save money because we will not buy food items that we already have at home. If we do not need it, do not buy it.

If we keep an inventory list of our food items, we can see what items we may need to buy, as our food supply gets low. Include staple items such as nonperishable things that does not need to be kept refrigerated, frozen, or hot.Some examples are dried beans, rice, pasta, cereal, and canned goods. We can keep them for a longer period of time and they store well. Buy canned goods like tomatoes, tomato sauce, spaghetti sauce, vegetables, and fruit when they’re on sale. We can shop smart for a healthy start.




How many of us have gone to the store for something and come out with more items than we had planned on purchasing?

Read the following:

To help us save money and avoid buying foods that we do not need, we should eat before we shop. We should avoid shopping when we are hungry, tired, rushed, or when the store is crowded. So, let's eat before we shop. We can save time and avoid temptation by not going down every aisle. Also, we should make a grocery list, and stick to it unless we find cheaper items not advertised. For example, if cereal is on sale but the store brand cereal is cheaper than the cereal on sale, we may want to buy the store brand cereal. Store brand food items usually cost less and are fairly similar to the name brand item.


- 88 -

Read the following:

An unadvertised special may make it worth our while to change our menu. For example, there may be a “manager’s special” or “unadvertised special” on lean ground beef, so we may want to change our menu from pot roast to meat loaf. If the sale item runs out, ask for a “raincheck.” Then, we can buy our food item at a later time at the advertised sale price.

When we shop through our grocery store isles, we should be aware of marketing techniques that companies use to attract us to buy new and more food items that we may not need. For example, items that are more expensive are generally put on shelves that are at our eye level, and clearly visible to shoppers. Lower-priced items are on the bottom shelves. This is a marketing technique because we tend to buy things that we can see. We want to look at the higher and lower shelves for items that may be cheaper than the eye level shelves of food. Food items at the end of the aisles may also spark our interest to, but remember that it is another marketing technique to get you to buy more.

Cans and boxes come in different sizes and prices.Sometimes it is difficult to tell which size box or can is better to buy. Unit prices are very helpful tools in this situation. A unit price is how much your food item will cost per unit of product such as ounces, grams, fluid ounces, etc. Unit prices may be printed on the shelf, or next to the price of the item. For example, check the price per ounce of two different size boxes of cereal. The larger box of cereal usually has a cheaper price per unit, so we are getting more cereal for our money. But, buying a larger quantity of a food item such as cereal is not always the best bet because if we cannot use or eat the cereal fast enough we may have to throw it away and we wasted our money. We should buy what we are going to be able to use. Let’s check our unit prices the next time we go grocery shopping and compare our prices.


- 89 -

Action:Ask the FollowingQuestion:

How many times do you go to the grocery store in one week?

Read the following:

We should limit our shopping to one to two times every week compared to shopping every day, because it will help us to save money. We will use more gas to drive to the store multiple times per week than save money at the grocery store. The more we enter the store, the more we may buy! One store rarely has all the best buys, but we can plan ahead and go to one store this week, then another store next week. When we have room in our pantry and/or freezer, we can buy grocery store bargain items and use them for multiple meals, while saving money. We can shop smart for a healthy start.



Read thefollowing:

Now, let’s talk about buying our food. We should check our cans and jars for damage, and avoid buying or using cans that are dented, bulging, or rusted. Avoid jars that are cracked, leaking, or items that have loose or swollen lids. If a can or jar spurts when it is opened, throw it away because this may be a sign of something unsafe growing in it. It may be unsafe to eat. So when we are in doubt, throw it out!

Action:Haveparticipantsrepeat thefollowing:

Everyone repeat with me, "when in doubt, throw it out!"


- 90 -

Read the following:

When we are shopping, we should select nonperishableitems first and perishable foods last. Nonperishablesinclude canned goods, paper goods, cleaning supplies, and anything that is safe at room temperature. Perishable items include meats, eggs, dairy products, frozen and refrigerated foods, as well as deli items that are kept either hot or cold. To prevent food poisoning, we want to keep hot foods hot and cold foods cold.

At the register, check that items are rung up at the correct prices. Also, be sure to check that we have received the correct amount of money as change. Then, we can take our food home immediately and refrigerate or freeze our perishables as quickly as possible. Putting perishablefoods away quickly in the refrigerator or freezer will help preserve freshness and prevent spoilage.


If we store and use food properly, we can avoid wasting food. A good idea is to date cans and packages as we store them in the pantry. Put the new items in the back and move the older items to the front so they can be used first. The first items that are put in the refrigerator, freezer, or pantry should be the first items taken out or used. Date and label storage containers that go in the refrigerator and freezer as well. We should throw out food if we are unsure if it is safe to eat.

Everyone repeat with me, “When in doubt, throw it out.”

"When in doubt, throw it out."

Read thefollowing:

What should we buy to drink at the grocery store? We can buy lemon, lime, or cucumber, slice them and add them to our water that we can get from our home to make a refreshing, low-calorie drink. Water has zero calories andcan also help us to maintain our weight. Water is healthy and easy on my wallet.


- 91 -


Everyone repeat with me, “water is healthy and easy on my wallet.”

"Water is healthy and easy on my wallet."

Read thefollowing:

Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to spend less money and eat better.


Read the following:

How many of you agree with this next statement: I plan to throw food out if I am unsure it's safe to eat. Please raise your hand if you agree.


Read thefollowing:

The last statement is: Water is healthy and easy on my wallet. Please raise your hand if you agree with this last statement.


Read the following:



- 93 - Tally Sheet


Lesson 11: Spending Less Eating Better “Shop smart for a healthy start”

Tally Sheet

Island: Site:

Leader: Date:




I plan to spend less money and eat better.

I plan to throw food out if I am unsure it's safe to eat.


Spen

ding

Les

s, E

atin

g B

ette

r “S

hop

smar

t for

a h

ealth

y st

art”

If w

e pl

an a

head

, sho

p ca

refu

lly, a

nd h

andl

e fo

od

prop

erly

, we

can

save

mon

ey a

nd ti

me,

whi

le

eatin

g he

alth

fully

. H

ere

are

som

e su

gges

tions

:

Plan

you

r men

u fo

r the

wee

k.

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se g

roce

ry s

tore

ads

to p

lan

our m

eals

. �

Che

ck s

ale

pric

es, a

nd fo

r fru

its a

nd v

eggi

es

that

are

in s

easo

n.

� In

clud

e fis

h, d

ried

bean

s, p

eas,

lent

ils, t

ofu,

or

egg

s, in

stea

d of

mor

e ex

pens

ive

cuts

of

mea

t.�

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cou

pons

. �

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groc

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shop

ping

on

seni

or d

isco

unt

days

.

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e a

groc

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list.

� K

now

wha

t you

hav

e in

you

r pan

try,

refri

gera

tor,

and

freez

er.

Don

’t ov

erbu

y.

� In

clud

e st

aple

item

s: w

hat y

ou u

se o

ften

and

do n

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to b

e re

frige

rate

d, fr

ozen

or k

ept

hot.

* P

leas

e ch

eck

with

you

r doc

tor o

r hea

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are

prof

essi

onal

bef

ore

mak

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chan

ges

Prep

are

for y

our g

roce

ry s

hopp

ing

trip

. �

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it th

e nu

mbe

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rips

to th

e st

ore

to s

ave

gas

and

time.

�

Go

to th

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ore

whe

n yo

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whe

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ore

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re

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ds.

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sk fo

r a “r

ain

chec

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s ar

e un

avai

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ok h

igh,

look

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: ite

ms

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hig

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ower

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ed it

ems

are

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the

botto

m s

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es.

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t pric

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pare

and

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ger c

onta

iner

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per

than

sm

alle

r one

s, b

ut if

we

do n

ot e

at it

all

or w

aste

it, w

e ar

e no

t sav

ing

our m

oney

.

Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith U

nive

rsity

of H

awai

i C

olle

ge o

f Tro

pica

l Agr

icul

ture

and

Hum

an R

esou

rces

C

oope

rativ

e E

xten

sion

Ser

vice

s S

uppl

emen

tal N

utrit

ion

Ass

ista

nce

Pro

gram

-Edu

catio

n (S

NA

P-E

d)

Choosing Foods Lesson 12: Meal Planning

- 95 -


Lesson 12: Meal Planning “Let’s make a meal plan, yes, we can”


Action: Pass out “Meal Planning” handout. Begin lesson when everyone has received a handout.


How many of us know what we are going to eat today, or for this coming week? Have any of us waited until we are hungry or waited until the clock says it is dinner time to figure out what we are going to eat?

Read the following:

Today, we are going to talk about meal planning and why we should plan our meals ahead of time. Meal planning helps us to organize our recipes and meals so we can plan ahead to have budget friendly, balanced, fun, great tasting, and nutritious meals. We may be able to increase the nutritional value of our meals when we cook our own foods at home because we can control our own budget and the foods we eat.

How many of us know that we can avoid mealtime panic and large grocery bills by taking a little time to make a weekly or even a monthly menu? We can write it on a calendar or make a list. At the same time we can start a grocery list of ingredients that we will need. Planning ahead will help us avoid wasting time and energy looking in the pantry or at the store for certain foods.


- 96 -

Read the following:

Meal planning also allows us to have a variety of foods so we don't have to eat the same foods all the time. If we plan our meals ahead of time we will not have to worry about what we are going to eat, we can relax, sit down, and enjoy our mealtime. Low-cost, healthy meals don’t just happen—they’re planned. Let’s make a meal plan, yes, we can.


Everyone repeat with me, “let’s make a meal plan, yes, we can.”

“Let’s make a meal plan, yes, we can.”

Read the following:

Let’s first look at the big picture for healthy, balanced eating. We should aim for a variety of colorful fruits and veggies, and try to make at least half of our starches “whole grain.” We should also go lean with our protein, add 2-3 servings of low-fat milk products daily, and go easy on sugars, fats, and salt.


What is our most favorite meal time? Is it breakfast, lunch, or dinner?

Read the following:

Menu planning is usually based around creating a main dish and adding one or two side dishes to make it a complete meal. For example, we can serve chili over brown rice or leftover spaghetti noodles as the main dish, and add a green tossed salad or microwaved frozen vegetables as our side dish.

To complete the meal we could eat fruit as dessert. We could have a fruit and yogurt parfait, “almond float” and fruit, or pudding with a sprinkle of cookie crumbs. All we need as a final touch is a beverage that could be hot, like tea, or cold, like low-fat milk. Or, we could also try combining ice and fruit in a blender to create a cool, refreshing slushy drink.


- 97 -

Read the following:Read the following:


What should we drink with our meals or snacks? Water is a great choice with any of our meals or snacks. It’s satisfying between meals, too. We want to drink water regularly and not wait until we feel thirsty. When we get thirsty, it usually means that our body's fluids are already well below what is necessary for best health, so let’s drink water before we become thirsty or feel a dry mouth. Living in Hawaii, we are fortunate to have delicious water available from our faucet, so let's drink it. Water is healthy and easy on my wallet.

Everyone repeat with me, “water is healthy and easy on my wallet.”

Read the following:

When planning our menu, we can use shortcuts and plan leftovers for use in another meal or two. For example, we can buy a cooked rotisserie chicken, bake a few potatoes, microwave some vegetables, and serve them along side a green salad for a balanced, colorful meal. Later we can use some of the leftover chicken in soup, stew, on a green salad, or in a sandwich. Leftover baked potatoes can be cut up and added along with leftover cooked vegetables to make a hearty casserole or soup.

Did you know that the most expensive food we buy is the food we throw away? This food could be our leftovers, or something we bought too much of when it was on sale. We can prevent this waste if we plan ahead. It’s easy when we make a meal plan.



“Let’s make a meal plan, yes, we can.”


- 98 -

*Optional:Read thefollowing:

After this lesson, I will demonstrate how to prepare tuna sunshine mix.

Read the following:

Plan at least one really easy meal per week, like sandwiches, wraps, or tacos. And keep ingredients for simple meals on hand in case of emergencies. These foods might already be part of our staples, such as pasta, frozen or canned veggies, and jar spaghetti sauce. If we like pizza, we can keep ready-made crusts, a jar of pizza or spaghetti sauce, cheese, canned mushrooms, or other type of vegetables that we have on hand.

To make sure our food is being kept at a safe temperature, we should take a cooler and ice packs or coolant for the cold foods we buy at the grocery store. We should take the groceries straight home in a cooler and refrigerate or freeze them as soon as possible. Food should NOT be left out at room temperature for more than two hours. When in doubt, throw it out.


Everyone repeat with me, “when in doubt, throw it out.”

“When in doubt, throw it out.”


How many of us snack several times throughout the day instead of having three regular meals?

Read the following:

When we eat our snacks, we could think of them as mini-meals. Eating five or six mini-meals can be just as healthful as eating three larger meals a day.


- 99 -



Read the following:

Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to use "meal planning" suggestions for quick, budget-friendly, and healthful meals and snacks.


Read the following:

How many of you agree with this next statement: I plan to throw food out if I am unsure it's safe to eat.


Read the following:

The last statement is: Water is healthy and easy on my wallet. How many people agree with this last statement?


Read thefollowing:



- 100 -

*Optional: Tuna Sunshine Mix Demonstration (see Recipe Index Pg 231) This mix may be served on bread or crackers, or as a veggie dip.

Read thefollowing:

Now we will make tuna sunshine mix. To make this recipe we need tuna, carrot, nonfat powdered milk, mayonnaise, and pepper. Before preparing the tuna sunshine mix, I will wash my hands with soap and water.

Action: Wash hands with soap and water before beginning.

Follow recipe directions: - DRAIN tuna.

- GRATE carrot. - In a medium bowl, MIX tuna, carrot, powdered milk, mayonnaise, and pepper together. - COVER and REFRIGERATE until ready to SERVE

Read thefollowing:

Come and taste this delicious tuna sunshine mix. We can use it on bread or crackers, or as a veggie dip.

Action: Pass out the food.


- 101 - Tally Sheet


Lesson 12: Meal Planning “Let’s make a meal plan, yes, we can”

Tally Sheet

Island: Site:

Leader: Date:




I plan to use "meal planning" suggestions for quick, budget-friendly, and healthful meals and snacks. I plan to throw food out if I am unsure it's safe to eat.


Mea

l Pla

nnin

g “L

et’s

mak

e a

mea

l pla

n, y

es, w

e ca

n”

The

mos

t exp

ensi

ve fo

od w

e bu

y is

the

food

we

thro

w a

way

. To

avo

id m

ealti

me

pani

c an

d la

rge

groc

ery

bills

, mak

e a

wee

kly

(or e

ven

mon

thly

) m

eal p

lan

and

stic

k to

our

sho

ppin

g lis

t. T

he

mor

e pr

actic

e w

e ge

t, th

e ea

sier

it is

to p

lan.

Her

e ar

e so

me

idea

s:

Mea

l Pla

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ps�

Aim

for c

olor

ful f

ruits

and

veg

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�

Mak

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leas

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Hav

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, fat

s, a

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estio

ns�

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rtcut

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se a

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gred

ient

for

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tiple

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pla

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ftove

rs to

be

used

in

ano

ther

mea

l or t

wo.

�

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n at

leas

t one

real

ly e

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w

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ay.

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at fr

uit a

s a

dess

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leas

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you

r doc

tor o

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are

prof

essi

onal

bef

ore

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chan

ges

Tuna

Sun

shin

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ixIn

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s:

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bout

1 ½

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s �

1 (5

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2. G

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t. 3.

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relis

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mix

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read

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as

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spre

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Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith: U

nive

rsity

of H

awai

i C

olle

ge o

f Tro

pica

l Agr

icul

ture

and

Hum

an R

esou

rces

C

oope

rativ

e E

xten

sion

Ser

vice

s S

uppl

emen

tal N

utrit

ion

Ass

ista

nce

Pro

gram

-Edu

catio

n (S

NA

P-E

d)

Regular Eating

Lessons 13 - 18

Regular Eating Lesson 13: Healthy Bones

- 103 -

Good Grinding for Wise Dining Regular Eating

Lesson 13: Healthy Bones “Sticks and stones may break my bones,

but calcium foods may help it”


Action: Pass out “Healthy Bones” Handout. Begin lesson when everyone receives a handout.

Read the following:

Today we will talk about the importance of calcium.Calcium is important to keep our bones and teeth healthy.It is also important to keep our body working properly. There are many foods that contain calcium. But, milk and milk products are the best sources of calcium for our bones.


Everyone repeat the following with me, “sticks and stones may break my bones, but calcium foods may help it.”


Can anyone name a milk or milk product that has calcium?

Read the following:

Milk, yogurt, cheese, cottage cheese, dry powdered milk, evaporated milk, and most frozen yogurts are good sources of calcium. Sour cream and cream cheese do not have enough calcium for it to be a good source. Although ice cream has calcium it may also be high in fat and sugar, so it should be eaten in moderation.


- 104 -

If someone is not able to digest milk or milk products properly, or is lactose intolerant, there are non-dairy calcium foods. Non-dairy calcium foods include almonds, beans, and green vegetables such as broccoli, Chinese cabbage, mustard greens, and spinach. Canned salmon and sardines are also sources of calcium if the bones are eaten. These foods do not have as much calcium as milk or milk products, but still contain some calcium.


Everyone repeat with me, “sticks and stones may break my bones, but calcium foods may help it.”

Read the following:

Some foods are fortified with calcium. This means calcium is added to foods to increase its nutritional value. These foods may include soy milk, rice milk, or almond milk,orange juice, or cold breakfast cereal. Calcium may also be added to tofu as part of the manufacturing process.

Eating calcium foods are important to keep our bones healthy, especially good sources of calcium such as milk and milk products.


After this lesson, I will demonstrate how to prepare a creamy fruit/vegetable salad. The recipe is on the back of your handout.


What are some calcium foods that you like to eat?


Everyone repeat with me, “sticks and stones may break my bones, but calcium foods may help it.”


- 105 -

Read the following:

Now we are going to talk about food poisoning. Did you ever wonder if your food was spoiled? Was food ever left in the refrigerator and you wondered if it was still good to eat? Or, we could not remember how long food was left out, but still wanted to eat it? Did we look at it, smell it, or dare to taste it?

Spoiled food does not always look bad, smell bad, or taste bad. If we even think our food may be bad, we should throw it out. It’s not worth getting sick over. When in doubt, throw it out!

Action:Have the participantsrepeat the following:

Repeat with me, “When in doubt, throw it out.”

Read the following:

How often should we drink water? It is important to drink water regularly throughout the day. Drink water from the water fountain, tap water or carry a water bottle so we can drink water with our meals, between meals, especially if water is not served or readily available. Drinking water regularly is important to keep us healthy.

Read the following:

Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to eat calcium foods that will keep my bones healthy.


Read the following:

How many of you agree with this next statement: I plan to always throw out food if I think it is spoiled.


Read the The last statement is: I plan to drink water regularly


- 106 -

following: throughout the day. How many people agree with this last statement?


Read the following:


*Optional: Creamy Fruit/Vegetable Salad (see Recipe Index Pg 201)Any type of fruit and yogurt can be used. Participants may even bring fruit grown in their yard. Fresh fruit must be rinsed and cut into chunks.


Now, we will make a creamy fruit/vegetable salad. The recipe is very easy! All that is needed is fruit or veggies and yogurt. Today I will use (say what kind of fruit/vegetable and yogurt that is being used), but any type of fruit or veggie and yogurt can be used when making this recipe at home. I will wash my hands with soap and water before I begin making the recipe.

Action: Wash hands with soap and water before beginning. Rinse lid of canned, if canned fruit is used, fruit before opening and follow recipe directions:

- Depending on fresh, frozen or canned fruits or vegetables used:

CHOP fresh ingredients OR THAW frozen ingredients OR DRAIN canned ingredients

- In a small bowl, MIX all ingredients together. COVER and REFRIGERATE until ready to serve.

Read the following:

It is as simple as that! Eating healthfully can be simple and easy. Come and taste this creamy salad treat.



- 107 - Tally Sheet


Lesson 13: Healthy Bones “Sticks and stones may break my bones,

but calcium foods may help it”Tally Sheet

Island: Site:

Leader: Date:



After the Talk I plan to eat calcium foods that will keep my bones healthy. I plan to always throw food out if I think it is spoiled.I plan to drink water regularly throughout the day.

Hea

lthy

Bon

es

“Stic

ks a

nd s

tone

s m

ay b

reak

my

bone

s,

but c

alci

um fo

ods

may

hel

p it”

Cal

cium

is im

porta

nt to

kee

p ou

r bon

es a

nd te

eth

heal

thy.

It i

s al

so im

porta

nt to

kee

p ou

r bod

y w

orki

ng p

rope

rly.

Ther

e ar

e m

any

food

s th

at

cont

ain

calc

ium

incl

udin

g th

e fo

llow

ing:

Milk

or M

ilk P

rodu

cts

� M

ilk, y

ogur

t, ch

eese

, cot

tage

che

ese,

dry

po

wde

red

milk

, eva

pora

ted

milk

, and

froz

en

yogu

rt ar

e go

od c

alci

um s

ourc

es.

� S

our c

ream

and

cre

am c

hees

e do

not

hav

e en

ough

cal

cium

for i

t to

be a

goo

d so

urce

.�

Ice

crea

m m

ay c

onta

in s

ome

calc

ium

but

may

al

so b

e hi

gh in

fat a

nd s

ugar

, so

it sh

ould

be

eate

n in

mod

erat

ion.

Non

-Dai

ry S

ourc

es

� A

lmon

ds, b

eans

, and

gre

en v

eget

able

s su

ch a

s br

occo

li, m

usta

rd g

reen

s, a

nd s

pina

ch.

� C

anne

d sa

lmon

and

sar

dine

s ar

e so

urce

s of

ca

lciu

m if

the

bone

s ar

e ea

ten.

Add

ed C

alci

um

� S

ome

food

s ar

e fo

rtifie

d w

ith c

alci

um.

This

m

eans

cal

cium

is a

dded

to fo

ods

to in

crea

se it

s nu

tritio

nal v

alue

. Th

ese

food

s m

ay in

clud

e so

y m

ilk, r

ice

milk

, or a

lmon

d m

ilk, o

rang

e ju

ice,

or

cold

bre

akfa

st c

erea

l.�

Cal

cium

may

als

o be

add

ed to

tofu

as

part

of th

e m

anuf

actu

ring

proc

ess.

Cre

amy

Frui

t/Veg

etab

le S

alad

Ing

redi

ents

: �

1 cu

p fre

sh, f

roze

n or

can

ned

fruit

OR

1

cup

fresh

or f

roze

n ve

geta

bles

�

½ (6

-oun

ce) c

onta

iner

flav

ored

lo

wfa

t yog

urt

Dire

ctio

ns:

1. D

epen

ding

on

fresh

, fro

zen

or c

anne

d fru

itsor

veg

etab

les

used

: C

HO

P fr

esh

ingr

edie

nts

OR

TH

AW

froz

en in

gred

ient

s O

R

DR

AIN

can

ned

ingr

edie

nts

2. In

a s

mal

l bow

l, M

IX a

ll in

gred

ient

s to

geth

er.

CO

VE

R a

nd R

EFR

IGE

RA

TE u

ntil

read

y to

se

rve.

Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith:

Uni

vers

ity o

f Haw

aii

Col

lege

of T

ropi

cal A

gric

ultu

re a

nd H

uman

Res

ourc

es

Coo

pera

tive

Ext

ensi

on S

ervi

ces

S

uppl

emen

tal N

utrit

ion

Assi

stan

ce P

rogr

am- E

duca

tion

(SN

AP

-Ed)

* P

leas

e ch

eck

with

you

r doc

tor o

r hea

lth c

are

prof

essi

onal

bef

ore

mak

ing

diet

ary

chan

ges

Regular Eating Lesson 14: Nutritious Snacking

- 109 -


Lesson 14: Nutritious Snacking “Eat a little, do it often”


Action: Pass out “Nutritious Snacking” handout. Begin lesson when everyone receives a handout.

Read the following:

Today, we are going to talk about nutritious snacking and the importance of eating regularly throughout the day. We should eat a little, and often.


Everyone repeat the following with me, “eat a little, do it often.”

Read the following:

Eating food and drinking water regularly throughout the day is important for us to maintain energy and to be healthy. We should eat regularly throughout the day. Some of us feel that snacking will spoil our appetite. Eating snacks, not full meals, 2-3 hours before a meal should not ruin our appetites. In fact, we should eat 5-6 small meals and snacks throughout the day. We should also drink water regularly with and between meals and snacks.


Everyone repeat with me, “eat a little, do it often.”


- 110 -

Read the following:

Here are some snack suggestions. We can prepare half a sandwich with tuna, egg, cold cuts, or other filling with lettuce, tomato, cucumbers, and other veggies. We can then share the other half with a friend.

We can also snack on boiled eggs, cheese, nuts, pudding, apple sauce, or yogurt and fruit. Mixing yogurt with frozen fruit such as frozen mixed berries or assorted frozen mixed fruit will make a slushy frozen yogurt treat. So ono!

How many of us like to eat cereal? We can add fresh, frozen, canned, or dried fruit in dry or cooked cereal with milk. We do not have to eat cereal only at breakfast time. Eating cereal anytime in the day makes an excellent snack!


After this lesson, I will demonstrate how to make trail mixusing cereal.

Read the following:

Another nutritious snacking idea is to make cheesy veggies. Cheesy veggies can be made easily in the microwave. Melt American, cheddar, or other type of cheese on fresh, frozen, or canned veggies. Frozen broccoli with melted cheddar cheese makes a delicious snack.

Baked Russet potato or sweet potato is a wonderful snack.It can be made easily in our rice cooker or microwave.


What other kinds of snacks do you like to eat?*Gently encourage people to participate. Thank participants for sharing.

Read the following:

We can enjoy snacking during the day without ruining our appetite. We should eat when we are hungry and not because we are bored or have nothing else better to do. It is actually healthy for us to eat 5-6 small meals throughout the day.


- 111 -

Action:Have the participantsrepeat the following:

Everyone repeat with me, “eat a little, do it often.”

Read the following:

It is okay if we do not completely finish our meals or snacks. We can save our leftovers in the refrigerator to be eaten later. What if we are not sure if it’s still good to eat? What if it is spoiled? If we think it’s bad, we should not eat leftover food. It is not worth getting sick. Food poisoning may cause nausea, vomiting, cramps, and mild fever. These symptoms are similar to the flu. In the past, we may have thought we had a “24 hour” flu, but we may have actually had food poisoning. So when we are in doubt, we should throw it out.


Repeat with me, “When in doubt, throw it out.”

Read the following:

Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to eat 5-6 small meals and snacks every day.


Read the following:

How many of you agree with this next statement: I plan to always throw out food if I think it’s spoiled.


Read the following:

The last statement is: I plan to drink water regularly throughout the day. How many people agree with this last statement?


- 112 -


Read the following:


*Optional: Trail Mix Demonstration (see Recipe Index Pg 233) Any type of cereal can be used to make the trail mix. Use different types of shapes (circle, square, etc.) to make the trail mix more interesting. Add dried fruit such as raisins or dried cranberries, nuts or seeds.

Read the following:

Now, we will make a trail mix with (say the type of cereal and other ingredients you will be using). The recipe is very easy! We will mix all these ingredients together. It can be stored in a sealed plastic bag or other airtight container until ready to be eaten. I will wash my hands with soap and water before I begin making the recipe.

Action: Wash hands with soap and water before beginning. - In a large bowl, MIX circle shaped cereal and square

shaped cereal and other ingredients. - KEEP in airtight container.

Read the following:

See how easy that was! Nutritious snacking can be very easy.



- 113 -


Lesson 14: Nutritious Snacking “Eat a little, do it often”

Tally Sheet

Island: Site:

Leader: Date:



After the Talk I plan to eat 5-6 small meals and snack everyday.I plan to always throw food out if I think it’s spoiled.I plan to drink water regularly throughout the day.

Nut

ritio

us S

nack

ing

“Eat

a li

ttle,

do

it of

ten”

Eat

ing

food

and

drin

king

wat

er re

gula

rly

thro

ugho

ut th

e da

y is

impo

rtant

for u

s to

mai

ntai

n en

ergy

and

to b

e he

alth

y. W

e sh

ould

eat

5-6

sm

all m

eals

and

sna

cks

thro

ugho

ut th

e da

y. W

e sh

ould

als

o dr

ink

wat

er re

gula

rly w

ith a

nd

betw

een

mea

ls a

nd s

nack

s.

Her

e ar

e so

me

snac

k su

gges

tions

:

� P

repa

re h

alf a

san

dwic

h w

ith tu

na, e

gg, c

old

cuts

, or o

ther

filli

ng w

ith le

ttuce

, tom

ato,

cu

cum

bers

, and

oth

er v

eggi

es.

� S

nack

on

boile

d eg

gs, c

hees

e, n

uts,

pud

ding

, ap

ple

sauc

e, o

r yog

urt a

nd fr

uit.

� M

ix y

ogur

t with

froz

en fr

uit (

mix

ed

berr

ies,

ass

orte

d m

ixed

frui

t, et

c.)

to m

ake

a sl

ushy

froz

en y

ogur

t tre

at.

� A

dd fr

esh,

froz

en, c

anne

d, o

r drie

d fru

it in

dry

or

coo

ked

cere

al w

ith m

ilk.

� P

repa

re c

hees

y ve

ggie

s by

mel

ting

Am

eric

an,

ched

dar,

or o

ther

type

of c

hees

e on

fres

h,

froze

n, o

r can

ned

vege

tabl

es.

�E

at re

gula

r or s

wee

t pot

ato.

Trai

l Mix

Ingr

edie

nts:

� 1

cup

circ

le s

hape

d ce

real

�

1 cu

p sq

uare

sha

ped

cere

al

(r

ice,

whe

at, c

orn

– on

e or

mor

e co

mbi

ned)

Dire

ctio

ns:

1. I

n a

larg

e bo

wl,

MIX

circ

le s

hape

d ce

real

an

d sq

uare

sha

ped

cere

al.

2. K

EE

P in

airt

ight

con

tain

er.

Varia

tions

:Fo

r bre

akfa

st a

dd m

ilk a

nd fr

esh

fruits

. E

at c

erea

ls w

ith 1

00%

frui

t jui

ce.

Use

a m

ixtu

re o

f any

2 o

r mor

e ce

real

s.

Add

pre

tzel

s, n

uts,

and

/or d

ried

fruits

.

Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith:

Uni

vers

ity o

f Haw

aii

Col

lege

of T

ropi

cal A

gric

ultu

re a

nd H

uman

Res

ourc

es

Coo

pera

tive

Ext

ensi

on S

ervi

ces

Sup

plem

enta

l Nut

ritio

n A

ssis

tanc

e P

rogr

am-E

duca

tion

(SN

AP

-Ed)

* P

leas

e ch

eck

with

you

r doc

tor o

r hea

lth c

are

prof

essi

onal

bef

ore

mak

ing

diet

ary

chan

ges

Regular Eating Lesson 15: Whole Grains

- 115 -


Lesson 15: Whole Grains “Whole grains, we go! Go, go whole grains!”


Action: Pass out the “Whole Grains” handout. Begin lesson when everyone receives a handout.


Did anyone ever hear of the term whole grain? What are whole grains?

Read the following:

Whole grains are foods made from an entire grain seed or kernel. A picture of a whole grain is on the handout. The kernel has three parts called the bran, endosperm, and germ. These components have many vitamins, minerals and other nutrients that our body needs. So, it is important to eat at least three whole grain foods everyday.


Everyone repeat the following with me, “whole grains, we go! Go, go whole grains!”

Read the following:

Whole grains also contain fiber which also keeps us healthy.Fiber is important for keeping us regular with daily bowel movements. Fiber and fluids such as water are an important combination in preventing constipation. Fiber without water will make us constipated. It is important for us to drink water


- 116 -

regularly throughout the day while eating whole grains.


Everyone repeat with me, “whole grains, we go! Go, go whole grains!”

Read the following:

The following is a list of the most commonly consumed whole grains in the United States, either by itself such as oatmeal, wild rice, or popcorn or as an ingredient in food such as whole wheat flour in whole wheat bread.

Whole grain foods are: brown rice, buckwheat, bulgur or cracked wheat, oatmeal, popcorn, whole grain barley, wholegrain cornmeal, whole rye, whole wheat bread, whole wheat crackers, whole wheat pasta, whole wheat sandwich bunsand rolls, whole wheat tortillas, and wild rice.

Foods that are brown such as any type of brown bread does not mean it is made from a whole grain. But, 100% whole wheat bread is made from a whole grain.

Whole wheat tortillas, whole wheat crackers, and soba or buckwheat noodles are other examples of foods that are

Germ

Bran

Endosperm


- 117 -

made from whole grains. Many cold breakfast cereals are also made from whole grains. We should eat at least three whole grain foods a day.


Everyone repeat with me, “whole grains, we go! Go, go whole grains!”


What kinds of whole grains do you like to eat? *Gently encourage people to participate. Thank participants for sharing. If no one participates, ask if theylike to eat oatmeal or brown rice.

Read the following:

Now we are going to talk about another topic, foodpoisoning.


Has anyone ever gotten sick from eating food? Has anyone ever gotten food poisoning?


Read the following:

We may have had unsafe food practices when we were younger such as leaving food out at room temperature or keeping leftover food for too long in the refrigerator. We may not have gotten sick by eating these foods in the past, but our bodies are not the same as when we were younger. Now, our bodies are more vulnerable to germs and bacteria that may make us sick. So, we need to be more careful with our food. When in doubt, throw it out.


Repeat with me, “When in doubt, throw it out.” Repeat again with me, “When in doubt, throw it out.”


- 118 -

Read the following:

Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to eat at least three whole grain foods every day.


Read the following:

How many of you agree with this next statement: I plan to always throw out food if I think it is spoiled.


Read the following:

The last statement is: I plan to drink water regularly throughout the day. How many people agree with this last statement?


Read thefollowing:



- 119 - Tally Sheet


Lesson 15: Whole Grains “Whole grains, we go! Go, go whole grains!”

Tally Sheet

Island: Site:

Leader: Date:



After the Talk I plan to eat at least three whole grains every day.I plan to always throw food out if I think it’s spoiled.I plan to drink water regularly throughout the day.

Who

le G

rain

s “W

hole

gra

ins,

we

go.

Go,

go

who

le g

rain

s!”

Who

le g

rain

s ar

e fo

ods

mad

e fro

m a

n en

tire

grai

n se

ed o

r ker

nel.

The

ker

nel h

as th

ree

parts

ca

lled

the

bran

, end

ospe

rm, a

nd g

erm

. Th

ese

com

pone

nts

have

man

y vi

tam

ins,

min

eral

s, fi

ber

and

othe

r nut

rient

s to

kee

p us

hea

lthy.

We

shou

ld e

at a

t lea

st th

ree

who

le g

rain

s ev

eryd

ay.

The

follo

win

g is

a li

st o

f the

mos

t com

mon

ly

cons

umed

who

le g

rain

s in

the

Uni

ted

Sta

tes,

ei

ther

by

itsel

f (su

ch a

s oa

tmea

l, w

ild ri

ce, o

r po

pcor

n) o

r as

an in

gred

ient

in fo

od (s

uch

as

who

le w

heat

flou

r in

who

le w

heat

bre

ad).

� B

row

n ric

e �

Buc

kwhe

at

� B

ulge

r (cr

acke

d w

heat

) �

Oat

mea

l �

Pop

corn

�

Who

le g

rain

bar

ley

� W

hole

gra

in c

ornm

eal

� W

hole

rye

� W

hole

whe

at b

read

�

Who

le w

heat

cra

cker

s �

Who

le w

heat

pas

ta

� W

hole

whe

at s

andw

ich

buns

and

rolls

�

Who

le w

heat

torti

llas

� W

ild ri

ce

Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith:

Uni

vers

ity o

f Haw

aii

Col

lege

of T

ropi

cal A

gric

ultu

re a

nd H

uman

Res

ourc

esC

oope

rativ

e E

xten

sion

Ser

vice

s S

uppl

emen

tal N

utrit

ion

Ass

ista

nce

Pro

gram

-Edu

catio

n (S

NA

P-E

d)

Ger

m

Bra

n

Endo

sper

m*

Ple

ase

chec

k w

ith y

our d

octo

r or h

ealth

car

e pr

ofes

sion

al b

efor

e m

akin

g di

etar

y ch

ange

s

Regular Eating Lesson 16: Fruits & veggies – all forms matter

- 121 -


Lesson 16: Fruit and Veggies – All Forms Matter “All forms matter so put more on your platter”


Action: Pass out “Fruit and Veggies – All Forms Matter” handout.Begin lesson when everyone receives a handout.

Read the following:

Today, we’re going to talk about fruits and veggies. Did you know that there are different forms of fruits and veggies?Whether you buy fruits and veggies that are fresh, frozen, canned, dried, or 100% juice, eating all forms matter! Eating a variety of fruits and veggies can contribute to a healthful lifestyle. All forms matter so put more on your platter.


Everyone repeat with me, “All forms matter so put more on your platter.”

"All forms matter so put more on your platter."

Read the following:

We are fortunate to have fruits and veggies available to us in different forms. This makes it possible for us to enjoy them all year round and use them in different ways. There are five different forms of fruits and veggies: fresh, frozen, canned, dried, and 100% juice. Let’s use apples as an example. We can eat a fresh or dried apple, canned applesauce, or drink 100% apple juice.


- 122 -


Who can tell me 5 different forms of pineapple? *Gently encourage people to participate. Thank participants for sharing. Answer: Fresh, Frozen, Canned, Dried, 100% juice

Read the following:

When fresh fruits and veggies are in season, they are at their peak flavor, are of good quality, and are usually less expensive than non-seasonal fruits and veggies. But, when they are not in season, it may be more convenient, and less expensive, to use fruits and veggies in their frozen, canned, dried, or 100% juice form instead.

How many of us have eaten or used frozen fruits and veggies? Did you know that frozen fruits and veggies are harvested and packed at their peak of freshness and frozen within hours? They may have minimal nutrient losses because of this process. So nutritionally, frozen fruits and veggies may be comparable to fresh fruits and veggies. Some nutrients may be lost during the freezing process, but in small amounts. Frozen and fresh fruits and veggies are both great choices, but the more that you eat of fruits and veggies the more that it matters.

How many of us like to eat quick and easy foods? Canned fruits and veggies are quick and easy to eat or add to other foods. They have many nutrients that we need to help us to live a healthy lifestyle. Canned fruits and veggies are convenient, have a longer shelf life than fresh fruits and veggies, and are readily available to eat. Rinse the can lid, open it, drain the liquid, and enjoy.

Canned fruits may be packed in a heavy syrup, light syrup or in its own fruit juice. Choose canned fruits packed in its own juice or light syrup. Canned veggies often have added salt. For all fruit packed with syrup and canned veggies, drain the liquid and rinse with water to help eliminate much of the salt and sugar that may be added. All forms matter so put more on your platter.


- 123 -


Everyone repeat with me, “all forms matter so put more on your platter.”

Read the following:

How many of us have had dried fruits or veggies before?Dried fruits and veggies are great snacks and are great foods to use in all kinds of recipes. How about we try dried fruits such as pineapple, mango, papaya, cranberries and blueberries with cereal, popcorn, and your choice of nuts to make a delicious, healthy trail mix. Dried fruits can be a great portable snack, used in salads, muffins, or with something for breakfast on the go like our trail mix suggestion. What about dried veggies? We can use dried mushrooms, or dehydrated peas, potatoes, and onions in our meals such as in our soups, stews, and casseroles. If we store our dried fruits and veggies in an airtight container, they may keep for a long period of time without the need of refrigeration.

Read the following:

How many of us drink juice? If we drink 100% juice it also counts as a form of a fruit or veggie. But it must be 100%juice to matter. Fruit drinks, fruit cocktails, or fruit beverages are not 100% juice. They usually are made of mostly water and sugar with added fruit flavoring. Have any of us tried drinking vegetable juice before? We can try a low sodium vegetable juice as another form of veggies.

Choose foods in their natural, unprocessed form when possible. For example, fresh apples are in the “whole” form nature gave us. Applesauce and apple juice are more processed, while apple flavored products may not contain any real apples. So when we can, choose foods in their whole form. But when whole fruits and vegetables are not convenient, not in season, or are expensive, choose any form of fruits and veggies. Choose fruits and veggies that are fresh, frozen, canned, dried or 100% juice. All forms matter so put more on your platter.


- 124 -


Everyone repeat with me, “all forms matter so put more on your platter."

Read the following:

Fruits and veggies are great for us to eat, but what should we drink with them? How about some water? Our bodies need water to function. So let’s take advantage of our delicious water and drink it regularly throughout the day.Dehydration occurs when our bodies lose more water than we drink. Low fluid intake can cause difficulty in swallowing, dry mouth, headaches, lack of energy, weakness, loss of appetite, dry eyes, or muscle cramps. We may not realize we’re thirsty so we may need to plan a little to remind ourselves to drink water. For example, if we plan to drink a glass of water when we wake up in the morning, a half hour before and after each meal, and a glass with each meal, we should be well hydrated. We want to drink water often to keep us healthy.



Everyone repeat with me, “drink water often to keep us healthy.”

Who can name some bright, colorful fruits and veggies? *Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: Fruits—berries (blueberries, strawberries), melons (cantaloupe, honeydew, watermelon), mango, papaya, Pineapple, kiwi

Veggies—broccoli, carrots, dark leafy greens (like spinach, chard), bell peppers, tomato, squash, sweet potato, eggplant


- 125 -

Read the following:

Fruits and veggies have many nutrients such as vitamins, minerals, and fiber, with flavor, and add lots of color to our meals. We can focus on choosing a wide variety fruits and veggies including dark green and deep yellow-orange colored ones.


After this lesson, I will demonstrate how to make Vegetable Namul.

Read the following:

Now, we will talk about good hygiene and preparing food.We don’t want hair in our food so we should always clip, tie, or use a cap to secure any loose hair before we start preparing our food. It's also a great idea to clean or wipe our kitchen and cooking areas before we prepare our food.If we sneeze or cough, we should turn away from the food, and of course, no smoking while cooking. After we wash our hands with soap and water, we’re ready to prepare our food. Let's use good hygiene. Keep it clean, keep it safe!


Everyone repeat with me, “keep it clean, keep it safe!”

Read the following:

Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to eat different forms of fruits and veggies.


Read the following:

How many of you agree with this next statement: I plan to practice good hygiene skills when I prepare my food.



- 126 -

Read the following:

The last statement is: I plan to drink water often to help keep me healthy. How many people agree with this last statement?


Read the following:



- 127 -

*Optional: Vegetable Namul Demonstration (see Recipe Index Pg 239)Encourage participants to at least try the salad. If they do not like it, tell them it is okay to dispose of it.

Read the following:

Now, we will make Vegetable Namul recipe. It is a simple recipe of different vegetables mixed together with a sauce. All we need are garlic, carrot, watercress or chop suey mix or bean sprouts, boiling water, sesame oil, sugar, and soy sauce. Before I begin, I will wash my hands with soap and water.

Action: Wash hands with soap and water. Follow recipe directions:

- MINCE garlic. - GRATE carrot. - WASH watercress, REMOVE any undesirable

leaves and tough stems, and CUT into1 inch lengths (if you have chop suey mix or bean sprout just wash them thoroughly, do not cut them).

- PLACE watercress (or chop suey mix or bean sprouts) in 1 1/2 cups of boiling water for 3 minutes. DRAIN.

- In a large bowl, ADD garlic, sesame oil, sugar, and soy sauce. MIX well.

- ADD watercress and carrots. - COVER and REFRIGERATE until ready to

SERVE.- Optional: ADD cayenne pepper or finely chopped

red pepper, and sesame seeds.

Read the following:

It is as simple as that! Eating healthfully can be simple and easy. Come and try some tasty vegetable namul.



- 129 - Tally Sheet


Lesson 16: Fruits and Veggies - All Forms Matter “All forms matter so put more on your platter”

Tally Sheet

Island: Site:

Leader: Date:




I plan to eat different forms of fruits and veggies.

I plan to practice good hygiene skills when I prepare my food.

I plan to drink water often to help keep me healthy.

Frui

ts a

nd V

eggi

es –

All

Form

s M

atte

r“A

ll fo

rms

mat

ter s

o pu

t mor

e on

you

r pla

tter”

Eat

ing

all f

orm

s of

frui

ts a

nd v

eggi

es c

ontri

bute

s to

goo

d he

alth

, whe

ther

fres

h, fr

ozen

, can

ned,

dr

ied,

or 1

00%

juic

e. C

hoos

e a

wid

e va

riety

and

in

clud

e th

ose

of a

ll co

lors

.

Form

s of

frui

ts &

veg

gies

: Fre

sh, F

roze

n, C

anne

d,

Drie

d, 1

00%

juic

e

Som

e id

eas

are:

Fr

esh

� A

re o

f bes

t qua

lity

and

usua

lly le

ss

expe

nsiv

e w

hen

in s

easo

n.

� A

dd fr

uits

and

veg

gies

to d

ishe

s:o

In c

erea

l, ho

t cer

eal,

muf

fin m

ix,

panc

akes

, san

dwic

hes,

sou

ps, s

alad

, st

ir-fry

, ste

ws,

cas

sero

les

Froz

en a

nd c

anne

d:�

Ther

e's

no p

repa

ratio

n, n

o w

aste

. �

Cho

ose

fruits

pac

ked

in th

eir o

wn

juic

e or

in

light

syr

up.

� R

inse

and

dra

in li

quid

bef

ore

cons

umin

g ca

nned

frui

ts a

nd v

eggi

es.

Drie

d fru

it ar

e gr

eat s

nack

s.

� A

dd to

sal

ads,

cer

eals

, bak

ed g

oods

, etc

. �

Sto

re in

airt

ight

con

tain

er in

coo

l, dr

y pl

ace.

100%

juic

e ha

s no

add

ed s

ugar

or w

ater

.

VEG

ETA

BLE

NA

MU

L In

gred

ient

s:

4 se

rvin

gs�

1 cl

ove

garli

c

•

1 te

aspo

on�

1 m

ediu

m c

arro

t

se

sam

e oi

l �

1 bu

nch

wat

ercr

ess

or

•

¼ te

aspo

on

chop

sue

y m

ix o

r bea

n

suga

rsp

rout

s

• 3

tabl

espo

ons

� 1

½ c

ups

boilin

g w

ater

soy

sauc

e D

irect

ions

:1.

MIN

CE

gar

lic a

nd G

RA

TE c

arro

ts.

2. W

AS

H w

ater

cres

s, R

EM

OV

E a

ny u

ndes

irabl

e le

aves

and

toug

h st

ems.

CU

T in

to 1

inch

le

ngth

s (if

usi

ng c

hop

suey

mix

/bea

ns s

prou

ts,

was

h it,

don

't cu

t) 3.

PLA

CE

wat

ercr

ess

(or c

hop

suey

mix

/bea

n sp

rout

s) in

1 ½

cup

s of

boi

ling

wat

er fo

r 3

min

utes

. D

RA

IN.

4. I

n a

larg

e bo

wl,

AD

D g

arlic

, ses

ame

oil,

suga

r, an

d so

y sa

uce.

MIX

wel

l. A

dd w

ater

cres

s an

d ca

rrots

. 5.

CO

VE

R a

nd R

EFI

GE

RA

TE.

* P

leas

e ch

eck

with

you

r doc

tor o

r hea

lth c

are

prof

essi

onal

bef

ore

mak

ing

diet

ary

chan

ges

Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith:

Uni

vers

ity o

f Haw

aii

Col

lege

of T

ropi

cal A

gric

ultu

re a

nd H

uman

Res

ourc

es

Coo

pera

tive

Ext

ensi

on S

ervi

ces

Sup

plem

enta

l Nut

ritio

n A

ssis

tanc

e P

rogr

am-E

duca

tion

(SN

AP

-Ed)

Regular Eating Lesson 17: Protein-Rich Foods

- 131 -


Lesson 17: Protein-Rich Foods “I vary, you vary, we all vary our protein!”


Action: Pass out “Protein-Rich Foods” handout. Begin lesson when everyone receives a handout.

Read the following:

Today, we will talk about the importance of eating a variety of different forms of protein-rich foods.

Read the following:

Protein-rich foods are important to help keep our bodies healthy and working well. Getting enough protein from the foods we eat is important to keep our bodies, muscles, blood, bones, skin, and cartilage functioning properly. When we eat enough protein-rich foods, it can help us with fighting infections and we can recover faster from any trauma to our body, such as surgery.


Can anyone name a protein-rich food source? *Gently encourage people to participate. Thank participants for sharing.

Read the following:

Animal products are sources of high quality protein-rich foods. Some examples are meats, such as beef, lamb, pork, ham; and poultry, such as chicken and turkey. Other common protein-rich foods include fish, for instance, tuna and salmon; and seafood, such as clams and shrimp; as well as eggs and dairy products, like milk, yogurt, and cheese.


- 132 -

Read the following:

Good protein-rich plant sources are legumes, soybean products, nuts, peanuts; and seeds such as sesame, and sunflower. We benefit the most by eating a variety of protein-rich foods from animal and plant sources. Let’s vary the proteins we eat.


Everyone repeat with me, “I vary, you vary, we all vary our protein!”

“I vary, you vary, we all vary our protein!

Read the following:

When we choose to eat meats, such as beef, pork and poultry, we should choose lean or low-fat meat, cut off visible pieces of fat, and remove the skin as often as we can. If we buy leaner cuts of meat, we can cook them for a longer period of time so they become softer, easier to chew, and more enjoyable to eat. For example, instead of sirloin steak, we can buy chuck meat that is less expensive and is a tougher piece of meat. We can use it in stews or soups, because the meat will become more tender as we cook it for a few hours.


How many of us like to eat fish or seafood?

Read the following:

Fish and seafood also provides good protein-rich alternatives to meats, pork, and poultry. Fish tastes great whether baked, broiled, grilled, or pan-fried using a little cooking oil spray. Clams can be added to a marinara sauceand served over whole wheat pasta. What about topping a salad with some tasty fish or seafood, such as shrimp?

What about eggs? Egg, egg whites, and egg substitutesare good protein sources. They can be used in salads, sandwiches, omelets, or soup. What a great way to get a variety of proteins!


- 133 -

Read the following:

How many of us eat or drink dairy products? Dairy products such as low-fat or fat-free milk, yogurt, and most cheeses can provide high quality proteins. These foods can be used alone or mixed in with other foods. Cheese can be used in sandwiches, pastas, or shredded or cubed in salads.

What about yogurt? We can use yogurt in a fruit salad or in a fruit parfait for dessert. The greater the variety of protein-rich foods, the better. I vary, you vary, we all vary our protein!



“I vary, you vary, we all vary our protein!”

Read the following:

How many of us know that a peanut is not a nut? Peanuts are actually in the legume family. Beans, peas, and lentilsare called legumes. They are rich in nutrients, including fiber and protein, and can be identified as a protein-rich food. Many people could benefit by including legumes in their daily menu. Legumes are another source or example of the variety of protein-rich foods we can choose from.

Let’s plan on eating a variety of protein rich-foods. How about eating or making chili with kidney and pinto beans, or making a split pea or white bean soup? Have any of us tried baked beans, red beans and rice, beans in a burrito, or hummus on pita bread? What about making a stir-fry with tofu, or eating a veggie burger? Sprinkling beans on our salad is also a great idea. Azuki beans and soybean products, like tofu, are also good sources of protein- rich foods.


After this lesson, I will demonstrate how to make Peanut Butter Log. This recipe is on your handout.

Action: What kinds of nuts and seeds do we eat?


- 134 -

Ask the followingquestion:

Read the following:

How many of us know that half an ounce of nuts and seeds have the same amount of protein as one ounce of meat?We can add these protein-packed foods to our fruits and veggies as well as our main dishes, snacks, and desserts.For instance, add slivered almonds to steamed veggies, or add walnuts or pecans to a green salad instead of cheese or meat. Sprinkle a few nuts on top of low-fat ice cream or yogurt. What a great idea!

How about peanut butter on celery, carrot sticks, or sliced apples for a snack? Nuts and seeds also make a good snack by themselves. With so many choices of protein-rich foods, let’s vary our proteins.

Read the following:


It is important that we eat enough protein, even as we get older. If we don’t eat enough protein, we will lose some of our muscle mass. If we lose a significant amount of muscle mass, we may be more likely to fall or may have difficulty doing some basic activities of daily living. We need to keep strong and balanced so we can continue to live independently. Fortunately, with a variety of protein-rich foods to choose from, we can find proteins that are great tasting, good for us, and even budget friendly. I vary, you vary, we all vary our protein!


“I vary, you vary, we all vary our protein!”

Read the following:

Now, let’s talk about drinking water regularly. It is especially important for us to drink water when we exercise


- 135 -

or spend time outside in the sun. We can plan to drink water before, during, and after exercising or when we are out in the sun. Carrying a reusable water bottle is environmentally friendly and makes it easier to remember to drink water often.


Everyone repeat with me, “drink water often, yes we can.”

“Drink water often, yes we can.”

Read the following:

Now, we will discuss good hygiene practices when preparing food. Before working with any type of food, we want to wash our hands with soap and water. While preparing food, if we stop to use the bathroom, blow our nose, or touch a pet, we should wash our hands again before handling food.

If we have a cut or sore on our hand, we can cover it with a bandage and then cover it with disposable plastic gloves. This will keep bacteria from transferring from us to the food and from the food to us. Let’s keep it clean, keep it safe!



“Keep it clean, keep it safe!”

Read the following:

Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to eat a variety of protein-rich foods.


Read the following:

How many of you agree with this next statement: I plan to practice good hygiene skills when I prepare food.



- 136 -

Read the following:



Read the following:


*Optional: Peanut Butter Log (see Recipe Index Pg 211)Other cereals or graham crackers may be used. Peanut butter may be creamy or chunky. For persons over 2 years of age, honey may be used instead of pancake syrup. Vanilla extract and raisins may be used.

Read thefollowing:

Today, we will be making a peanut butter log that is listed on the back of your handout. All we need to make this recipe are cereal, nonfat powdered milk, pancake syrup, and peanut butter. I will wash my hands with soap and water before I begin.

Action: Wash hands with soap and water before beginning. Follow recipe directions: - In a medium bowl, MIX cereal, powdered milk, and pancake syrup. - ADD peanut butter to the cereal mixture. - Optional: ADD vanilla extract and raisins. - MIX well. - PLACE mixture on waxed paper sheet 13” x 15” long. - ROLL into log with waxed paper and refrigerate. - When ready to serve SLICE into 2 inch pieces.

Read thefollowing:

See how easy that was? Come and taste this delicious peanut butter log.



- 137 - Tally Sheet


Lesson 17: Protein-Rich Foods“I vary, you vary, we all vary our protein!”

Tally Sheet

Island: Site:

Leader: Date:




I plan to eat a variety of protein-rich foods.

I plan to practice good hygiene skills when I prepare food.


Prot

ein-

Ric

h Fo

ods

“I va

ry, y

ou v

ary,

we

all v

ary

our p

rote

in”

Pro

tein

is im

porta

nt to

kee

p ou

r bod

ies

wor

king

w

ell a

nd fo

r us

to c

ontin

ue to

do

our b

asic

ac

tiviti

es o

f dai

ly li

ving

. W

e sh

ould

eat

a v

arie

ty

of p

rote

in-r

ich

food

s. H

ere

are

som

e id

eas.

A

nim

al P

rote

ins

� C

hoos

e le

an re

d m

eats

�

Rem

ove

skin

from

pou

ltry

� C

hoos

e fis

h an

d se

afoo

d m

ore

ofte

n �

Egg

s, e

gg w

hite

s, a

nd e

gg s

ubst

itute

s �

Cho

ose

low

-fat a

nd fa

t-fre

e m

ilk p

rodu

cts

Plan

t Pro

tein

s �

Dry

bea

ns, p

eas;

soy

bean

pro

duct

s �

Nut

s—al

mon

ds, p

eanu

ts

� S

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—se

sam

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umpk

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unflo

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Su

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legu

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ch

ili w

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, stir

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d to

fu, b

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soup

, ba

ked

bean

s, b

eans

and

rice

, bea

ns o

n ch

ef’s

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s, h

umm

us

(chi

ckpe

as) s

prea

d on

pita

bre

ad.

� A

dd to

aste

d nu

ts to

ste

amed

veg

gies

or

sala

ds.

�

Dry

roas

ted,

uns

alte

d nu

ts a

nd s

eeds

are

go

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nack

s.

*

Ple

ase

chec

k w

ith y

our d

octo

r or h

ealth

car

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ofes

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efor

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s

P

eanu

t But

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og

Ingr

edie

nts:

M

akes

10

piec

es

� ¼

cup

pla

in c

ornf

lake

cer

eal

� �

cup

non

fat p

owde

red

milk

�

1 ta

bles

poon

pan

cake

syr

up

� 6

tabl

espo

ons

pean

ut b

utte

r �

Wax

ed p

aper

�

Opt

iona

l: ½

teas

poon

van

illa

extra

ct

2

tabl

espo

ons

rais

ins

Dire

ctio

ns:

1. I

n m

ediu

m b

owl,

MIX

cer

eal,

pow

dere

d m

ilk, a

nd p

anca

ke s

yrup

. 2.

AD

D p

eanu

t but

ter t

o th

e ce

real

mix

ture

. 3.

Opt

iona

l: A

DD

van

illa

extra

ct a

nd ra

isin

s.

4. M

IX w

ell.

5. P

lace

mix

ture

on

wax

ed p

aper

13”

X 1

5”

long

. 6.

RO

LL in

to lo

g w

ith w

axed

pap

er a

nd

refri

gera

te.

7. W

hen

read

y to

ser

ve, S

LIC

E in

to 2

inch

pi

eces

.

Fu

nded

by:

E

xecu

tive

Offi

ce o

n Ag

ing

In c

olla

bora

tion

with

Uni

vers

ity o

f Haw

aii

Col

lege

of T

ropi

cal A

gric

ultu

re a

nd H

uman

Res

ourc

es

Coo

pera

tive

Ext

ensi

on S

ervi

ces

Sup

plem

enta

l Nut

ritio

n A

ssis

tanc

e P

rogr

am-E

duca

tion

(SN

AP

-Ed)

Regular Eating Lesson 18: Breakfast

- 139 -


Lesson 18: Breakfast “Let's start great with a breakfast plate”


Action: Pass out “Breakfast” handout. Begin lesson when everyone receives a handout.


How many of us have had breakfast this morning? *Gently encourage people to participate. Thank participants for sharing.

Read the following:


Today, we’re going to talk about breakfast. Breakfast is one of our most important meals of the day. After a long night without food, our body needs fuel to help us get started and to give us energy. Let's start great with a breakfast plate.

Everyone repeat with me, “let's start great with a breakfast plate.”

"Let's start great with a breakfast plate."

Read the following:

Breakfast provides us with the energy and nutrients that we need everyday. Without breakfast, our muscles and brain may not have enough energy to do our daily activities throughout the day. Breakfast is the fuel that starts our body in the morning like the gas that starts a car.


- 140 -

Read thefollowing:

If we skip breakfast we may become tired, irritable, and restless during the morning. Those of us who eat breakfast may be more alert, tend to have a better attitude, and can function better throughout the day. It may also help with our memory, concentration, strength and endurance.

How many of us have skipped breakfast before? How did we feel? Hungry? If we skip breakfast, we will probably become hungry before our next meal. We may then want to grab a snack, but because we are so hungry, we may overeat. Then, we may not want to eat our next meal. By eating breakfast, we have a better chance to control our hunger, make healthier choices throughout the day, avoid overeating, and help us to control our weight.

Read thefollowing:

Breakfast provides us with the nutrients we need to stay healthy. How about a breakfast made of whole grain cereal, low-fat milk, and some fruit such as mango or ½ of a papaya. It provides us with many nutrients, vitamins and minerals to start our day. What a great start!


What are some foods that we like to eat for breakfast? *Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: fruit, eggs, bread, cereal.

Read the following:

Read the

Eating breakfast foods that have a variety of nutrients in them such as fruits and veggies, protein, starches, and milk, will help us get a jump start to our day. Let's add color, variety, different textures and temperatures to our breakfast so it's healthy and fun for us to eat. For example, if you have something that is hot with a plain color such as oatmeal, add cold fruit that has color such as blueberries, mangoes, or strawberries. If we are not allergic to nuts we can add some walnuts or almonds to give us some crunchiness while providing us with some healthy fats, protein, and fiber.Fiber is also an important part of our breakfast because it


- 141 -

following:


Read the following:

Read the following:

helps us to keep regular with our daily bowel movements.We can have fiber in our breakfast by choosing whole grain foods, fruits, vegetables, nuts, beans and lentils. How about trying a breakfast burrito? We can make breakfast burrito by using a whole wheat tortilla, sprinkling it with a little bit of low-fat cheese and heating it in the microwave or a pan for a few minutes. Then, add eggs or leftover meats, seafood, or chicken, with leftover salad or frozen veggies, leftover rice, and some beans. So, let's start great with a breakfast plate.


"Let's start great with a breakfast plate."

What about eggs for breakfast? Eggs are a great source of protein, they cook quickly and are easy to make. We can eat hard boiled eggs on the side of our cereal with milk and fruit. Another idea is a breakfast sandwich. Assemble awhole wheat bagel or English muffin, leftover scrambled eggs, a slice of ham or cold-cut meat, veggies, and put in the toaster oven. Add a glass of milk or 100% juice for a smart start. How about an omelet? We can mix eggs, veggies such as mushrooms, onions, spinach, garlic and tomatoes and add some cheese, then, cook it in a pan. We can eat it with whole wheat toast, and drink a cup of 100%juice.

What about a favorite local breakfast such as eggs, rice, and our favorite breakfast meat? We can eat a smaller amount of our favorite dish and add some of our favorite fruit with yogurt or cottage cheese to make it a great breakfast start.

How many of us like to eat waffles or pancakes for breakfast?How can we make these breakfast foods a good start to our day?


- 142 -

We can add fruit on top of our waffles, or heat fruit in a pan to make a fruit topping. For example, we could chop some apples, add it to a pan and heat them up with a little bit of 100% fruit juice and cinnamon. In a few minutes we have a delicious fruit topping. We can also add fruits into our pancakes such as blueberries, mangoes, bananas, apples, strawberries, or peaches.

Have any of us tried a veggie muffin? Let's try a muffin made with carrots, zucchini, corn, mushrooms, spinach and some cheese? Ummm, that sounds yummy!

Read the following:

Let’s talk about drinking water regularly, which is really easy to do since it is readily available. We have tap water at home, water fountains in many public places, and we can ask for water at any restaurant. We just need to remember to drink it. We should welcome the day with a cup of water, drink water throughout the day, and before our meals and snacks. Let’s drink water often, yes we can.


Everyone repeat with me, “drink water often, yes we can.”

"Drink water often, yes we can."


How many of us think breakfast is too much work to make?

Read the following:

Any breakfast is better than no breakfast, so let's eat something! How about making an easy breakfast such as a trail mix made with nuts, dried fruits, pretzels, crackers, and dry cereal? What about a sandwich, or leftovers, like soup, pizza, or pasta. Add fruits, veggies or 100% juice to these choices and we’re ready to go.Here’s a easy and quick idea, spread peanut butter on whole wheat bread, add a whole banana, and roll it up.Another idea is to make a fruit and yogurt parfait. We can


- 143 -

make layers of our favorite low-fat yogurt with crunchy cereal, and our favorite fruits.

If we have a blender, we can make a smoothie with low-fat or nonfat milk and fresh or frozen fruit. Use fresh or frozen blueberries, mangoes, peaches, strawberries, bananas or any fruit that we have available. So, let's start great with a breakfast plate.



Read the following:

Now, we are going to talk about preparing our breakfast or any food using good hygiene to help us in the prevention of food poisoning and becoming sick. When preparing food, we should wash our hands with soap and water before, during, and after handling food. Hot, soapy water should be used to clean our utensils and surfaces that come into contact with food. Use clean towels, potholders, cloths, and sponges, and wash them often too. We want to keep it clean, keep it safe!



"Keep it clean, keep it safe!"

Read the following:

Now I am going to read three statements. Please raise your hand if you agree with the statement.The first statement is: I plan to eat breakfast to keep me healthy.



- 144 -

Read the following:

How many of you agree with this next statement: I plan to practice good hygiene skills when I prepare food.


Read the following:



Read the following:



- 145 - Tally Sheet


Lesson 18: Breakfast“Let's start great with a breakfast plate”

Tally Sheet

Island: Site:

Leader: Date:




I plan to eat breakfast to keep me healthy.

I plan to practice good hygiene skills when I prepare food.


Bre

akfa

st“L

et's

sta

rt gr

eat w

ith a

bre

akfa

st p

late

”

Bre

akfa

st is

one

of o

ur m

ost i

mpo

rtant

mea

ls o

f th

e da

y. I

t pro

vide

s us

with

the

ener

gy a

nd

nutri

ents

we

need

eve

ryda

y. B

reak

fast

may

he

lp u

s to

func

tion

bette

r, he

lp o

ur m

emor

y,

conc

entra

tion,

stre

ngth

, and

end

uran

ce.

Any

bre

akfa

st is

bet

ter t

han

no b

reak

fast

, so

eat s

omet

hing

!

Bre

akfa

st T

ips:

�

Eat

bre

akfa

st fo

ods

with

pro

tein

, sta

rch,

fru

its, v

eggi

es, a

nd m

ilk

� A

dd c

olor

, var

iety

, diff

eren

t tem

pera

ture

s,

text

ures

� E

at fo

ods

with

fibe

r: w

hole

gra

in fo

ods,

fru

its, v

eggi

es, b

eans

and

lent

ils

� P

repa

re b

reak

fast

that

is q

uick

and

eas

y

Bre

akfa

st Id

eas:

� D

ry c

erea

l with

low

-fat m

ilk, a

nd fr

uit s

uch

as m

ango

or ½

a p

apay

a �

Hot

cer

eal s

uch

as o

atm

eal,

with

bl

uebe

rrie

s, m

ango

es, o

r stra

wbe

rrie

s,

and

nuts

suc

h as

wal

nuts

or a

lmon

ds�

Bre

akfa

st b

urrit

o: w

hole

whe

at to

rtilla

, low

-fa

t che

ese,

egg

s, le

ftove

r mea

ts, v

eggi

es,

rice,

bea

ns.

Mor

e B

reak

fast

Idea

s:�

Egg

s:

o H

ard

boile

d eg

g on

the

side

of c

erea

l o

Who

le w

heat

bag

el o

r Eng

lish

muf

fin

with

lefto

ver s

cram

bled

egg

s, s

lice

of

ham

, veg

gies

, and

drin

k 10

0% ju

ice

o O

mel

et: e

gg, m

ushr

oom

s, o

nion

s,

spin

ach,

gar

lic, t

omat

oes,

che

ese,

an

d dr

ink

with

milk

or 1

00%

juic

e �

Waf

fles

or p

anca

kes

o A

dd fr

uit o

n to

p of

waf

fles

or m

ake

a fru

it to

ppin

g w

ith c

ooke

d ap

ples

, ci

nnam

on, a

nd 1

00%

juic

e o

Add

frui

t int

o pa

ncak

e ba

tter:

blue

berr

ies,

man

goes

, ban

anas

, ap

ples

, stra

wbe

rrie

s, o

r pea

ches

�

Muf

fins

with

veg

gies

: car

rots

, zuc

chin

i, co

rn, m

ushr

oom

s, s

pina

ch, a

nd c

hees

e �

Trai

l mix

�

Frui

t and

yog

urt p

arfa

it �

Sm

ooth

ie

*Ple

ase

chec

k w

ith y

our d

octo

r or h

ealth

car

e pr

ofes

sion

al b

efor

e m

akin

g di

etar

y ch

ange

s

Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith U

nive

rsity

of H

awai

i C

olle

ge o

f Tro

pica

l Agr

icul

ture

and

Hum

an R

esou

rces

C

oope

rativ

e E

xten

sion

Ser

vice

s S

uppl

emen

tal N

utrit

ion

Ass

ista

nce

Pro

gram

-Edu

catio

n (S

NA

P-E

d)

CelebrationFoods

Lessons 19 - 24

Celebration Foods Lesson 19: Favorite Foods

- 147 -

Good Grinding for Wise Dining Celebration Foods

Lesson 19: Favorite Foods“Favorite foods can be good, add fruits and veggies…

yes, we should!”


Action: Pass out “Favorite Foods” handout. Begin lesson when everyone receives a handout.

Read the following:

Today we are going to talk about ways we can make our favorite foods more healthy. We all have our favorite foods we like to eat or make on special occasions. Favorite foods can be eaten in moderation or adapted in order to make it healthier. To do this, we can increase fruits and veggies in our favorite dishes. We will talk about more ways that we can do this. Favorite foods can be good, add fruits and veggies…yes, we should!


Everyone repeat the following with me, “favorite foods can be good, add fruits and veggies…yes, we should!”


How many people like to eat shoyu chicken or adobo?What veggies or fruits can we add?

Read the following:

We can add onions, bell peppers, or other veggies to shoyuchicken or adobo.


- 148 -


What about noodles such as pasta, fried saimin, chowmein, chop chae, long rice, or pancit? How many of us like these types of noodles?

Read the following:

We can add carrots, cabbage, onions, mushrooms, zucchini, watercress, bean sprouts or chop suey mix to our noodles. Adding veggies will make the noodle dish more colorful and tasty.

Cucumbers, lettuce, green onions, and other veggies can be served with somen or soba to make a wonderful salad. We can also make poke salad by quickly sautéing poke and putting it on top of lettuce. We can then garnish the poke salad with tomatoes, onions, mushrooms, bell peppers and other veggies. A small amount of poke can be used to make a huge salad.


How many of us like to eat curries, stews, or soups?

Read the following:

We can also make curries, stews, and soups healthier by reducing the amount of meat normally put in the dish. We can then increase the amount of veggies such as carrots, celery, onions, cabbage, mushrooms, green beans, or other veggies in curries, stews, and soups.


Everyone repeat with me, “favorite foods can be good, add fruits and veggies…yes, we should!”


Who likes to eat and/or make desserts?


- 149 -

Read the following:

We can also make our desserts healthier by eating fruit as dessert. Fruit can be added to many of our favorite desserts. We can add fruit to gelatin or ice cream or prepare a gelatin and fruit salad such as almond float. We can also make rice or tapioca pudding with various fruits.


What are some of your favorite foods and how can you make it healthier?

*Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: add veggies to noodles or stew.

Read thefollowing:

Before, during, and after we prepare our favorite dishes, we must remember to always wash all our kitchen things with hot soapy water. What does this include? This includes all utensils such as knives, forks, spoons, tongs, and other utensils; all preparation surfaces such as cutting boards, kitchen counters, sinks, and tables. Kitchen things also include all cooking areas such as the stove, oven, microwave, and toaster oven. It is important to clean all our kitchen stuff so we don’t get sick.

Read the following:

Now we will talk about drinking liquids. How many cups of liquids should we drink every day? We should drink at least 6-8 cups of liquids every day. Drinking enough liquids may prevent us from becoming dehydrated and may help to keep us healthy.

Read the following:

Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to add a lot of fruits and veggies to my favorite foods.


Read the following:

How many of you agree with this next statement: I plan to always wash my kitchen stuff with hot soapy water.

Action: Ask your assistant to count the number of participants who


- 150 -

raise their hand and record on the tally sheet.

Read the following:

The last statement is: I plan to drink 6-8 cups of liquids every day. How many people agree with this last statement?


Read the following:



- 151 - Tally Sheet


Lesson 19: Favorite Foods “Favorite foods can be good, add fruits and veggies…

yes, we should!”Tally Sheet

Island: Site:

Leader: Date:



After the Talk I plan to add a lot fruits and veggies to my favorite foods. I plan to always wash my kitchen stuff with hot soapy water.

I plan to drink 6-8 cups of liquids every day.

Favo

rite

Food

s “F

avor

ite fo

ods

can

be g

ood,

A

dd fr

uits

and

veg

gies

, yes

we

shou

ld”

We

all h

ave

our f

avor

ite fo

ods

we

like

to e

at o

r m

ake

on s

peci

al o

ccas

ions

. Fa

vorit

e fo

ods

can

be

eate

n in

mod

erat

ion

or a

dapt

ed in

ord

er to

mak

e it

heal

thie

r. To

do

this

, we

can

incr

ease

frui

ts a

nd

vegg

ies

in o

ur fa

vorit

e di

shes

.

Shoy

u ch

icke

n or

ado

bo

� A

dd o

nion

s, b

ell p

eppe

rs, o

r oth

er v

eggi

es

Noo

dles

: pas

ta, f

ried

saim

in (s

oft w

heat

egg

no

odle

), ch

ow m

ein

(thin

Chi

nese

noo

dles

), ch

op

chae

(cel

loph

ane

nood

les)

, lon

g ric

e (r

ice

nood

les)

, pan

cit (

Filip

ino

cello

phan

e an

d/or

egg

no

odle

s)�

Add

car

rots

, cab

bage

, oni

ons,

mus

hroo

ms,

zu

cchi

ni, w

ater

cres

s, b

ean

spro

uts

or c

hop

suey

mix

.

Som

en (t

hin

Japa

nese

whe

at n

oodl

es) o

r sob

a sa

lad

(buc

kwhe

at n

oodl

es)

� S

erve

with

cuc

umbe

rs, l

ettu

ce, g

reen

on

ions

, and

oth

er v

eggi

es

Poke

(sea

sone

d ra

w fi

sh)

� Q

uick

ly s

aute

pok

e (if

raw

) and

pre

pare

a

poke

sal

ad.

Put

pok

e on

lettu

ce a

nd g

arni

sh

with

tom

atoe

s, o

nion

s, m

ushr

oom

s, a

nd

othe

r veg

gies

.

Cur

ries,

ste

ws,

and

sou

ps

� R

educ

e th

e am

ount

of m

eat a

nd in

crea

se

the

amou

nt o

f veg

gies

suc

h as

car

rots

, ce

lery

, oni

ons,

cab

bage

, mus

hroo

ms,

gre

en

bean

s, o

r oth

er v

eggi

es.

Frui

t as

dess

ert

� A

dd fr

uit t

o ge

latin

or i

ce c

ream

or p

repa

re a

ge

latin

and

frui

t sal

ad s

uch

as a

lmon

d flo

at.

� R

ice

or ta

pioc

a pu

ddin

g ca

n be

mad

e w

ith

vario

us fr

uits

. Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith:

Uni

vers

ity o

f Haw

aii

Col

lege

of T

ropi

cal A

gric

ultu

re a

nd H

uman

Res

ourc

es

Coo

pera

tive

Ext

ensi

on S

ervi

ces

Supp

lem

enta

l Nut

ritio

n A

ssis

tanc

e P

rogr

am-E

duca

tion

(SN

AP

-Ed)

* P

leas

e ch

eck

with

you

r doc

tor o

r hea

lth c

are

prof

essi

onal

bef

ore

mak

ing

diet

ary

chan

ges

Celebration Foods Lesson 20: Sugars/Fats/Salts

- 153 -


Lesson 20: Sugars/Fats/Salts “Caution foods…watch out!”


Action: Pass out “Sugar, Fat, and Salt” handout. Begin lesson when everyone receives a handout.

Read the following:

Today, we are going to talk about hidden sugars, fats, and salts in our foods. Celebrations such as weddings, graduations, birthdays, and other events are special. The gathering of family and friends is important and it usually centers around food. Even on these special occasions, we need to be aware of the foods we eat and what they contain. For example, sugar, fat, and salt are in almost all of the foods we eat. Although we need some sugar, fat, and salt in our diet, many of us eat too much. We should be aware of the sugar, fat, and salt content in our foods. Caution foods…watch out!


Everyone repeat the following with me, “caution foods…watch out!”

Read the following:

We will first start by discussing sugars. Many of us think that the sweeter a food is, the more sugar it has. However, foods that are high in sugar do not always taste sweet. For example, cereals, coffee drinks, and regular gelatin may have hidden sugars. Many fruits have sugar, but may not have that sweet taste.


- 154 -

Sugar may occur naturally or it could be added to foods.Fruits and 100% fruit juice have natural sugars while other types of foods may have added sugars. For example, many beverages such as sodas have added sugars, but may not always taste sweet. We should drink at least 6-8 cups of liquids every day, even on special occasions. Are these foods and drinks bad for us? No! We may eat or drink these foods, but need to be aware that it contains sugar.Bottom line, sweetness is not a good indicator of the amount of sugar in foods.


Everyone repeat with me, “caution foods…watch out!”

Read the following:

Fat, on the other hand, is a little easier to detect. The solid white substance around meat, marbling in beef or the white part in between meat, and skin on chicken are examples of fat. Fried foods are fried in oil which absorbs fat. These foods may include spring rolls, lumpia, mandoo, wonton, tempura, katsu, jalapeno poppers, French fries, potato chips, tortilla chips, doughnuts, malasadas, andagi, or other foods. These foods may or may not always taste oily. We should be aware of how foods are prepared so we can make an informed decision as to whether we want to eat certain foods or not.


Everyone repeat with me, “caution foods…watch out!”

Read the following:

Lastly, we will talk about salt. Food may not always taste salty, but it may contain a lot of salt. Like sugar, we may not always be able to taste the salt in our food. Many condiments are high in salt.


- 155 -

This includes shoyu or soy sauce, fish sauce, shrimp or fish paste, oyster sauce, certain salad dressings, and table salt.We should be aware of the salt content in our food, especially when we add condiments that may be high in salt.


What are some ways we can reduce the sugar, fat, or salt in our foods?

*Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: grilled instead of fried foods to reduce fat or do not put shoyu on rice to reduce salt.


How many of us wash our kitchen things regularly such as pots, pans, counters, stoves?

Read the following:

At times, we may or may not use our kitchen utensils and appliances regularly, and dust, bugs, and other critters may crawl or settle on or in our kitchen things. We may not be aware that this happening, so it is important for us to wash our kitchen things with hot soapy water. We do not want to get sick, even if we think our kitchen things are clean.

Read the following:

Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I am aware of the sugar, fat, and salt content in my foods.


Read the following:




- 156 -

Read the following:



Read the following:

That is the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.


- 157 - Tally Sheet


Lesson 20: Sugars/Fats/Salts “Caution foods…watch out!”

Tally Sheet

Island: Site:

Leader: Date:



After the Talk I am aware of the sugar, fat, and salt content in my foods. I plan to always wash my kitchen stuff with hot soapy water.


Suga

r, Fa

t, an

d Sa

lt “C

autio

n fo

ods.

..Wat

ch o

ut!”

The

gath

erin

g of

fam

ily a

nd fr

iend

s ar

e im

porta

nt

and

it us

ually

cen

ters

aro

und

food

. E

ven

on

thes

e sp

ecia

l occ

asio

ns, w

e ne

ed to

be

awar

e of

th

e fo

ods

we

eat a

nd w

hat t

hey

cont

ain.

Fo

r ex

ampl

e, s

ugar

, fat

, and

sal

t are

in a

lmos

t all

of

the

food

s w

e ea

t. A

lthou

gh w

e ne

ed s

ome

suga

r, fa

t, an

d sa

lt in

our

die

t, m

any

of u

s ea

t too

m

uch.

We

shou

ld b

e aw

are

of th

e su

gar,

fat,

and

salt

cont

ent i

n ou

r foo

ds.

Suga

rs�

Food

s th

at a

re h

igh

in s

ugar

do

not a

lway

s ta

ste

swee

t.�

Sug

ar m

ay o

ccur

nat

ural

ly o

r cou

ld b

e ad

ded

to fo

ods.

Fru

its a

nd 1

00%

frui

t jui

ce h

ave

natu

ral s

ugar

s w

hile

oth

er ty

pes

of b

ever

ages

m

ay h

ave

adde

d su

gars

, but

may

not

alw

ays

tast

e sw

eet.

� W

e m

ay e

at th

ese

food

s, b

ut n

eed

to b

e aw

are

that

it c

onta

ins

suga

r. S

wee

tnes

s is

no

t a g

ood

indi

cato

r of t

he a

mou

nt o

f sug

ar in

fo

ods.

Fats

� Th

e so

lid w

hite

sub

stan

ce a

roun

d m

eat,

mar

blin

g in

bee

f or t

he w

hite

pa

rt in

bet

wee

n m

eat,

and

skin

on

chic

ken

are

exam

ples

of f

at.

� Fr

ied

food

s ar

e fri

ed in

oil

whi

ch

abso

rbs

fat.

� Th

ese

food

s m

ay in

clud

e sp

ring

rolls

, lum

pia,

m

ando

o, w

onto

n, te

mpu

ra, k

atsu

, jal

apen

o po

pper

s, F

renc

h fri

es, p

otat

o ch

ips,

torti

lla

chip

s, d

ough

nuts

, mal

asad

as, a

ndag

i, or

oth

er

food

s.�

Frie

d fo

od m

ay o

r may

not

alw

ays

tast

e oi

ly.

Salt

� A

food

may

not

tast

e sa

lty, b

ut it

may

con

tain

a

lot o

f sal

t.�

Man

y co

ndim

ents

are

hig

h in

sal

t. T

his

incl

udes

soy

sau

ce (s

hoyu

), fis

h sa

uce

(pat

is,

nuoc

mam

), sh

rimp

or fi

sh p

aste

(bag

oong

), oy

ster

sau

ce, c

erta

in s

alad

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Celebration Foods Lesson 21: Living Local

- 159 -


Lesson 21: Living Local “Try all kinds”


Action: Pass out “Living Local” handout. Begin lesson when everyone receives a handout.

Read the following:

Here in Hawaii we are fortunate to have a diverse population with various ethnic and cultural backgrounds. Presence of military personnel and immigration from Asia and the Pacific Islands is a result of Hawaii’s unique location in the Pacific. The majority of our population consists of Caucasian, Asian, and persons of Pacific Island descent. Specifically, Caucasian, Japanese, Filipino, Native Hawaiian, Chinese, Korean, African American, Samoan, Vietnamese and Micronesian comprise about 80% of the states’ population. Our culture is shaped by these various ethnic groups.

Food is a common thread among many cultures. In Hawaii, celebrations and special events normally center around food. There is usually a lot of food at these events, more than we can eat! Parties are commonly “pot luck” style in which everyone brings a dish to share. These foods reflect our cultural heritage and/or include foods from various cultures.


How many of us were raised in Hawaii?


- 160 -

Read the following:

If we were not raised in Hawaii, we may not be accustomed to local foods. Food may seem foreign and weird. However, we should at least try it before judging it. Who knows? Maybe we’ll like it!


Everyone repeat the following with me, “try all kinds.”

Read the following:

Our taste preferences, likes and dislikes, are shaped by what we ate as children and continue to change as we get older. Although we may have our favorite foods, we can still taste different foods we have not tried previously. So, we should “try all kinds.”


Everyone repeat with me, “try all kinds.”


What kinds of ethnic foods from different cultures do you like to eat?


Read the following:

On the handout is a recipe that you can make for your next get together. Gon Lo Mein is a noodle dish, traditionally Chinese, but it was adapted for our local taste.


After this lesson, I will demonstrate how to prepare the Gon Lo Mein recipe. Today we will “try all kinds!”


- 161 -

Read the following:

Along with trying new foods, we must remember to drink 6-8 cups liquids every day. We are lucky to have such great tasting water here in Hawaii. So drink it! Drinking 6-8 cups of water daily is important for us to be healthy.

Read the following:

When making food, it is important to clean our kitchen things before, after, and even while we are preparing food.For example, if we cut raw meat on a cutting board, we should wash the board with hot soapy water before cutting another food item. Raw meat juices may also spill on kitchen counters and surfaces. We should wipe up spills immediately so bad bacteria cannot grow and contaminate other things.

Read the following:

Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to try all kinds and eat ethnic foods from different cultures.


Read the following:



Read the following:



Read the following:


*Optional: Gon Lo Mein Demonstration (see Recipe Index Pg 205)


- 162 -

Luncheon meat such as spam, treet, tulip, etc. may be used, but is not necessary to cook this dish. This recipe can be made without any meat if it’s not available. Also, any type of veggies may be substituted for the chopsuey mix. Participants may even bring veggies grown from their yard.Fresh veggies must be rinsed and cut before adding it to the pot.

Read the following:

Now, we will make a noodle dish called Gon Lo Mein. To make this recipe we need luncheon meat, chop suey mix or other veggies, oyster sauce, water, and chow mein noodles.Before preparing the Gon Lo Mein recipe, I will wash my hands with soap and water.

Action: Wash hands with soap and water before beginning. Follow recipe directions:

- SLICE luncheon meat into strips. - In a large pot, COOK luncheon meat. - ADD chop suey mix (or other cut veggies), mix. - In a small bowl, COMBINE oyster sauce and water (to

total about 2/3 cups), and POUR into pot. MIX well. - ADD noodles and MIX.

Read the following:

See how easy that was! Who wants to try these delicious noodles?



- 163 - Tally Sheet


Lesson 21: Living Local “Try all kinds”

Tally Sheet

Island: Site:

Leader: Date:



After the Talk I plan to try all kinds and eat ethnic foods from different cultures. I plan to always wash my kitchen stuff with hot soapy water.


Livi

ng L

ocal

“T

ry a

ll ki

nds”

Her

e in

Haw

aii w

e ar

e fo

rtuna

te to

hav

e a

dive

rse

popu

latio

n.P

rese

nce

of m

ilita

ry

pers

onne

l and

imm

igra

tion

from

Asi

a an

d th

e P

acifi

c Is

land

s is

a re

sult

of H

awai

i’s u

niqu

e lo

catio

n in

the

Pac

ific.

The

maj

ority

of o

ur

popu

latio

n co

nsis

ts o

f Cau

casi

an, A

sian

, and

pe

rson

s of

Pac

ific

Isla

nd d

esce

nt.

Spe

cific

ally

, C

auca

sian

, Jap

anes

e, F

ilipi

no, N

ativ

e H

awai

ian,

C

hine

se, K

orea

n, A

frica

n A

mer

ican

, Sam

oan,

V

ietn

ames

e an

d M

icro

nesi

an c

ompr

ise

abou

t 80

% o

f the

sta

tes’

pop

ulat

ion.

Our

cul

ture

is

shap

ed b

y th

ese

vario

us e

thni

c gr

oups

.

Food

is a

com

mon

thre

ad a

mon

g m

any

cultu

res.

In

Haw

aii,

cele

brat

ions

and

spe

cial

eve

nts

norm

ally

cen

ters

aro

und

food

. Th

ere

is u

sual

ly a

lo

t of f

ood

at th

ese

even

ts, m

ore

than

we

can

eat!

Par

ties

are

com

mon

ly “p

ot lu

ck” s

tyle

in

whi

ch e

very

one

brin

gs a

dis

h to

sha

re.

Thes

e fo

ods

refle

ct o

ur c

ultu

ral h

erita

ge a

nd/o

r inc

lude

fo

ods

from

var

ious

cul

ture

s.

If w

e w

ere

not r

aise

d in

Haw

aii,

we

may

not

be

accu

stom

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loca

l foo

ds.

Food

may

see

m

fore

ign

and

wei

rd.

How

ever

, we

shou

ld a

t lea

st

try it

bef

ore

judg

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it. W

ho k

now

s? M

aybe

we’

ll lik

e it!

Our

tast

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ence

s, li

kes

and

disl

ikes

, ar

e sh

aped

by

wha

t we

ate

as c

hild

ren

and

cont

inue

to c

hang

e as

we

get o

lder

. A

lthou

gh w

e m

ay h

ave

our f

avor

ite fo

ods,

we

can

still

tast

e di

ffere

nt fo

ods

we

have

not

trie

d pr

evio

usly

.

Gon

Lo

Mei

n

Ingr

edie

nts:

� ½

(12-

ounc

e) c

an lu

nche

on m

eat

� 2

(10-

ounc

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acka

ges

chop

sue

y m

ix

� ½

cup

oys

ter s

auce

�

2-3

tabl

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wat

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� 2

(10-

ounc

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acka

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refri

gera

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chow

m

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nood

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Dire

ctio

ns:

1. S

LIC

E lu

nche

on m

eat i

nto

strip

s.

2. I

n a

larg

e po

t, C

OO

K lu

nche

on m

eat.

3. A

DD

cho

p su

ey m

ix, M

IX.

4. I

n a

smal

l bow

l, C

OM

BIN

E o

yste

r sau

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and

wat

er (t

o to

tal a

bout

2/3

cup

), an

d P

OU

R in

to p

ot.

MIX

wel

l. 5.

AD

D n

oodl

es a

nd M

IX.

Fund

ed b

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Exe

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ffice

on

Agin

g In

col

labo

ratio

n w

ith:

Uni

vers

ity o

f Haw

aii

Col

lege

of T

ropi

cal A

gric

ultu

re a

nd H

uman

Res

ourc

es

Coo

pera

tive

Ext

ensi

on S

ervi

ces

Sup

plem

enta

l Nut

ritio

n A

ssis

tanc

e P

rogr

am-E

duca

tion

(SN

AP

-Ed)

* P

leas

e ch

eck

with

you

r doc

tor o

r hea

lth c

are

prof

essi

onal

bef

ore

mak

ing

diet

ary

chan

ges

Celebration Foods Lesson 22: Local Healthy Snacks

- 165 -


Lesson 22: Local Healthy Snacks “Snacks are fine, especially, the local healthy kind”


Action: Pass out “Local Healthy Snacks” handout. Begin lesson when everyone receives a handout.

Read the following:

Today, we are going to talk about how to choose local healthy snacks. We can think of snacks as “mini-meals.” So, we should try to make them count by choosing healthy foods. Snacks are fine, especially, the local healthy kind.


Everyone repeat with me, “snacks are fine, especially, the local healthy kind.”

"Snacks are fine, especially, the local healthy kind."


How many people like to eat snacks? Do you find yourself getting hungry often, or at similar times of the day? *Gently encourage people to participate. Thank participants for sharing.

Read the following:

If we become hungry at the same time of the day, we can plan a mini-meal for those times. Local snacks are tasty, but they often contain large amounts of sugar, fat, and salt.So, we should be cautious of how much and how often we eat them. Let's choose foods that will provide us with energy and nutrients that can help to keep us healthy.


- 166 -


What foods come to mind when you think about snacking? *Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: cookies, crackers, chips, juice.

Read the following:

How many of us like to snack on starchy foods? There are many different varieties of starchy foods that are usually grain-based foods that we can choose from to eat as our snack. Some grain foods that we eat as snacks are cookies, crackers, chips, breads, pastries, and cakes.Some of these foods can be fairly high in sugar, fats, and/or salts. When we choose these kinds of foods as our snacks, we should be cautious of how much and how often we eat them.

Here are some suggestions for healthier starchy snacks that are local favorites. We could have a small bowl of saimin and add veggies such as cabbage, green onions, bean sprouts, or meats such as fish cake, egg, or leftover meat. Another local snack could be a trail mix with popcorn, dried fruit, kaki mochi or arare, cereal, and some nuts. Another simple, but tasty snack can be poi, taro, or cooked sweet potato. Oh so good!

How many of us like to snack on fruit breads like banana or mango bread? We can enjoy a slice of banana bread with a glass of low-fat or skim milk and a piece of fruit as a healthy snack. How about enjoying half of a manapua with some veggie sticks or with some local fruits such as mango, lychee, pineapple or papaya. Snacks are fine especially the local healthy kind.


Everyone repeat after me, “snacks are fine, especially, the local healthy kind.”

"Snacks are fine, especially, the local healthy kind."


- 167 -

Read the following:

Who likes to snack on protein foods such as beef jerky,luncheon meat or hot dogs? We can eat these as our snacks, but we should be aware of how much and how often we eat them. To make protein snacks fun and healthy, we could eat protein snacks with other foods such as fruits and veggies, grains and/or milk.

Here are some protein snack suggestions. We could have some low-fat yogurt with fruit like in a fruit parfait. How about local snack choices such as boiled peanuts or soybeans with a side of dried cuttlefish, scallops, or tako.We can also prepare tuna, egg, chicken, or seafood salad. Mix and enjoy them with sliced cucumbers, tomatoes, onions on crackers or sweet bread. Or how about making a musubi with egg, luncheon meat, or chicken, and then splitting it with a friend? Eating our favorite foods as snacks are great as mini-meals especially when there are fruits and veggies in the mix.

Read the following:

When we are preparing our favorite local healthy snacks, we should remember to handle our foods safely. We canwash our hands with soap and water, and put our foods away quickly.

If we need to defrost food to prepare our snack, such as raw chicken to cook for a chicken musubi, we should defrost the chicken in a sealed container, covered bowl or sealed plastic bag. Then, put it on a plate or bowl overnight on the bottom shelf of our refrigerator. This will prevent the thawing juices from leaking or spilling onto other foods in your refrigerator.

We should never thaw or defrost our foods on the kitchen counter. Instead, we should defrost our foods in the refrigerator since it keeps the food at a safe temperature and can help us avoid getting sick. We can help prevent food poisoning by preparing our foods safely.


- 168 -


What kinds of snacks can we name that would be good to eat and are satisfying? *Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: half a sandwich with veggies and a fruit; yogurt with fruit and cereal; fruit salad; hard-boiled egg.

Read the following:

When we are craving something sweet, how about some fruits? Fresh, frozen, canned, dried, and 100% juice are all great. How about adding a scoop of cottage cheese to pineapple or mango, or a slice of papaya? We could also enjoy our fruit with some low-fat yogurt. Doesn't it sound refreshing? When we want something crunchy, how about some veggie sticks, or crisp apples with peanut butter? We can slice up pieces of veggies and fruits such as carrots, celery, cucumber, watermelon, and orange, and store them in the refrigerator. Enjoy these veggies and fruits now or later with dressings or dips at anytime. What great ideas!

Read the following:

How about microwave popcorn as a snack? We could even make our own flavored popcorn. Pour the popped corn into a large bowl, and spray it a few times with a butter flavored spray. Sprinkle some toppings such as, taco seasoning, Parmesan cheese, or cinnamon and sugar, and toss until it’s thoroughly mixed. We can even add furikake and arareto make our own unique local popcorn mix.

Read thefollowing:

How about something to drink? We should try to drink 6 to 8 cups of water every day. In addition to drinking water, we can eat foods that have a high water content or mostly made of water, to add to our fluid intake. Fruits and vegetables like watermelon, cucumbers, celery, and orange to name a few, are especially high in water content. Gelatin desserts plain or with fruit, like almond float, halohalo, and shave ice are also high in water content. But, we must be cautious of how much and how often we eat these foods because they can also contain large amounts of sugar, fat, and salts. We can consume water through a variety of beverages and foods.


- 169 -

Read the following:

When we are truly hungry, a snack is fine, but we should portion out our snack. We can then put away the rest because we may lose track of how much we have eaten, and eat too much. Snacks are fine, especially, the local healthy kind.


Everyone repeat with me, “snacks are fine, especially, the local healthy kind.”

Read the following:

Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to make my local snacks healthy and satisfying.


Read the following:

How many of you agree with this next statement: I plan to prepare my foods safely so I don't get sick.


Read the following:

The last statement is: I plan to consume water through a variety of beverages and foods. How many people agree with this last statement?


Read the following:



- 171 - Tally Sheet


Lesson 22: Local Healthy Snacks “Snacks are fine, especially, the local healthy kind”

Tally Sheet

Island: Site:

Leader: Date:




I plan to make my local snacks healthy and satisfying.

I plan to prepare my foods safely so I don’t get sick.

I plan to consume water through a variety of beverages and foods.

Loca

l Hea

lthy

Snac

ks“S

nack

s ar

e fin

e, e

spec

ially

,

the

loca

l hea

lthy

kind

”

Thin

k of

sna

cks

as m

ini-m

eals

. W

e ca

n ch

oose

fo

ods

that

will

giv

e us

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rgy

and

nutri

ents

to

help

us

keep

hea

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and

cho

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snac

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with

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kak

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Celebration Foods Lesson 23: Delicious Desserts

- 173 -


Lesson 23: Delicious Desserts “Let's have our dessert and eat it too,especially when it’s healthy for you”


Action: Pass out “Delicious Desserts” handout. Begin lesson when everyone receives a handout.

Read the following:

Today, we are going to talk about delicious desserts that are healthful and satisfying. As we get older, we do not need to eat as much, but our nutrient requirements remain the same. So, how can we eat foods that give us more “bang for our nutritional buck”? Let's see how we can have our dessert and eat it too, especially when it’s healthy for you.


Everyone repeat with me, “Let's have our dessert and eat it too, especially when it’s healthy for you.”


How often and what do we like to eat for dessert? *Gently encourage people to participate. Thank participants for sharing.

Read thefollowing:

Many popular desserts like pies, cakes, pastries, and ice cream, can be high in fat, sugar, and calories, but often provide few vitamins and minerals. They are rich in calories and maybe poor in nutrients. Those of us who eat desserts and sweets may tend to eat fewer nutrient rich foods such


- 174 -

Read thefollowing:

as fruits and veggies.We should use the concept of moderation when we choose to eat desserts. Moderation means to be aware of how much and how often we eat of certain foods. It's not eating too much or too little of any type of food. We can eat desserts at special occasions, celebrations, and events such as birthday parties, weddings, graduation, luaus, etc.So, we can still eat our favorite desserts that we love, but in moderation because they may have high amounts of sugar, fats, and salts.


How many of us make desserts at home? And what types? *Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: cakes, pies, cookies, gelatin dessert, pudding

Read the following:

At home, we have control over the ingredients that we are using in the foods or meals that we make. So we can modify the recipes slightly to make them healthier. For instance, instead of using cream or whole milk in our baked goods, cakes, and pudding, we can substitute low-fat milk for them. How about replacing some of our fat and sugar in our recipes with applesauce or fruit puree. We can also choose baked goods instead of deep-fried foods.

Ever heard of grilling fruit? Grilling fruit such as pineapple, peaches, and mango are terrific. They are sweet, warm and slightly crispy from the grill. Or we could make fruit kabobs as well.

How many of us have a craving for sweets after our meals? Let's try eating fruit as our dessert as well as something to satisfy our sweet tooth cravings. Fruits are nature's delicious dessert. They are simple, easy to prepare and provide many nutrients. In addition to the many vitaminsand minerals that fruits and veggies provide, they have other components that may be beneficial to our health that we may not be able to find in other foods. So, we can try to


- 175 -



eat fruits and veggies at every occasion. Fruit as dessert, what a great way to eat our fruits. Let's have our dessert and eat it too, especially when it's healthy for you.

Everyone repeat with me, “Let's have our dessert and eat it too, especially when it’s healthy for you.”

What are some of the ways we can eat fruit as dessert? *Gently encourage people to participate. Thank

participants for sharing. Examples: yogurt parfait, fruitand ice cream, fruit smoothie

Read the following:

Ethnic traditions are also a good starting point for fruit as dessert. There are many variations of Scandinavian “fruit soups.” Chinese “almond floats” can be made with a larger proportion of fruits. Pacific Islander “taro puddings” can be made with coconut extract flavoring instead of coconut milk and adding chunks of fruit. Asian “sticky rice” desserts can be adapted by using the rice as a base, adding a layer of sweet bean mash, and topping it with lots of fruits. Or start with a base of sticky rice, add a layer of a mixed fruit and sweet potatoes, and top with syrup made of fruit juice, coconut extract to taste, and lemon or lime zest.

Fruits as dessert can be used in so many different ways.We could make a milk and fruit smoothie with fresh, frozen or canned fruits, combined with some milk or yogurt with a splash of 100% juice. If it is too much for us to eat right now, we can freeze some of it to make a refreshing frozen treat for later. A sorbet is another frozen treat we can make by simply adding fruit of your choice with 100% juice, blending it in a blender and freezing it.


- 176 -

Read the following:

How about cooking or baking with fruits and veggies? We can make fruit breads, fruit puddings, veggie muffins, fruit crumbles and fruit tarts. What about an easy and fast dessert? Serving a fruit salad with yogurt, tapioca pudding,ricotta or cottage cheese, or low-fat ice cream is a great idea.

Has anyone ever heard of eating fruit with a fruit sauce?Easy fruit sauces can add to the allure of fruits as dessert as well. Consider light, refreshing combinations such as lemon or lime juice, a bit of honey, grated lemon or lime zest with minced mint leaves or try a sauce made of vanilla yogurt, frozen juice concentrate and coconut extract.


Everyone repeat after me, “Let's have our dessert and eat it too, especially when it’s healthy for you.”

“Let's have our dessert and eat it too, especially when it’s healthy for you.”


After this lesson, I will demonstrate how to prepare Pina Colada Sauce. This sauce may be used as a dip for fruits or vegetables.


Before we prepare our delicious healthy desserts, we should use safe food handling techniques so we don't get sick. Before we prepare anything with food, we should wash our hands with soap and water. Then, we can rinse all of our fruits and veggies with water before eating or using them in our delicious desserts.

Read the following:

Have we ever noticed that dust or other things collect on the tops of canned goods? We don't want dirt and dust to get into our foods because it may cause us to get sick. So, before opening our cans and canned goods, we should rinse our lids.


- 177 -


Everyone repeat with me, “let's rinse, to get rid of dirt on can lids.”

“Let's rinse, to get rid of dirt on can lids.”

Read the following:

Drinking water is important for us to keep healthy. But, sometimes we can get bored of drinking water. How can we continue to consume the water we need everyday besides just drinking water? Eating fruits and veggies can also help to increase our water intake. Watermelon, grapes, lettuce, cucumbers, and tomatoes all have high water content. They contain more water than other foods, so we can increase our water intake by eating a variety of such foods.

Read thefollowing:

Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to choose fruit as my delicious dessert more often.


Read the following:

How many of you agree with this next statement: I plan to prepare my foods safely so I don’t get sick.


Read the following:



Read the following:



- 178 -

*Optional: Pina Colada Sauce Demonstration (see Recipe Index Pg 213) This may be used as a dip for fruits and vegetables.

Read the following:

Today, we will make Pina Colada Sauce using low-fat vanilla yogurt, frozen 100% pineapple juice concentrate, and coconut extract flavoring. Before preparing this recipe, I will wash my hands with soap and water.

Action: Wash hands with soap and water before beginning. Follow recipe directions:

- In a small bowl, MIX ingredients well. - COVER and REFRIGERATE. - SERVE with sliced fruit OR vegetable sticks.

Read the following:

See how quick and easy that was? Come and taste this delicious Pina Colada Sauce. We can enjoy it with fruit slices for a delicious dessert, or with vegetable sticks.



- 179 - Tally Sheet


Lesson 23: Delicious Desserts “Let's have our dessert and eat it too,especially when it’s healthy for you”

Tally Sheet

Island: Site:

Leader: Date:




I plan to choose fruit as my delicious dessert more often.



Del

icio

us D

esse

rts

“Let

's h

ave

our d

esse

rt an

d ea

t it t

oo, e

spec

ially

w

hen

it’s

heal

thy

for y

ou”

A

s w

e ge

t old

er, w

e do

not

nee

d to

eat

as

muc

h,

but o

ur n

utrie

nt re

quire

men

ts re

mai

n th

e sa

me.

W

e ca

n st

ill e

at o

ur fa

vorit

e de

sser

ts th

at w

e lo

ve,

but i

n m

oder

atio

n be

caus

e th

ey m

ay h

ave

high

am

ount

s of

sug

ar, f

ats,

and

sal

ts.

D

elic

ious

Des

sert

Idea

s:

� G

rillin

g fru

it or

frui

t kab

ab�

Eth

nic

Trad

ition

s:o

Frui

t sou

pso

Alm

ond

float

o Ta

ro p

uddi

ngo

Stic

ky ri

ce w

ith fr

uits

� Fr

uit s

moo

thie

�

Frui

t sor

bet

� Fr

uit b

read

�

Frui

t pud

ding

�

Veg

gie

muf

fin

� Fr

uit c

rum

ble

� Fr

uit t

art

� Fr

uit s

alad

with

yog

urt,

tapi

oca,

pud

ding

, ric

otta

or c

otta

ge c

hees

e, o

r low

-fat i

ce

crea

m

� Fr

uit s

auce

Tips

:�

Cho

ose

fruit

as d

esse

rt m

ore

ofte

n.

� C

hoos

e lo

w-fa

t ing

redi

ents

and

pro

duct

s.

� C

hoos

e ba

ked

rath

er d

eep-

fried

des

serts

. �

Mak

e ou

r ow

n de

sser

ts.

PIN

A C

OLA

DA

SA

UC

E In

gred

ient

s:

M

akes

abo

ut 1

cup

�

1 (6

-oun

ce) c

onta

iner

low

fat v

anill

a yo

gurt

� �

(12-

ounc

e) c

an fr

ozen

100

% p

inea

pple

ju

ice

conc

entra

te

� C

ocon

ut e

xtra

ct fl

avor

ing

to ta

ste

Dire

ctio

ns:

1. I

n a

smal

l bow

l, M

IX in

gred

ient

s w

ell.

2. C

OV

ER

and

RE

FRIG

ER

ATE

.

3. S

ER

VE

with

slic

ed fr

uit O

R v

eget

able

st

icks

.

* P

leas

e ch

eck

with

you

r doc

tor o

r hea

lth c

are

prof

essi

onal

bef

ore

mak

ing

diet

ary

chan

ges

Fu

nded

by:

E

xecu

tive

Offi

ce o

n Ag

ing

In c

olla

bora

tion

with

: U

nive

rsity

of H

awai

i C

olle

ge o

f Tro

pica

l Agr

icul

ture

and

Hum

an R

esou

rces

C

oope

rativ

e E

xten

sion

Ser

vice

s S

uppl

emen

tal N

utrit

ion

Ass

ista

nce

Pro

gram

-Edu

catio

n (S

NA

P-E

d)

Celebration Foods Lesson 24: Get Togethers

- 181 -


Lesson 24: Get Togethers “Keep it simple and enjoy the people”


Action: Pass out “Get Togethers” handout. Begin lesson when everyone receives a handout.

Read the following:

Hawaii is a melting pot of people with a variety of cultures, ethnicities, and of course, food. In Hawaii, we all have different reasons why we have get-togethers, parties, celebrations, events, and potlucks. No matter what the reason, we should celebrate with family, friends, food and fun. Today, we are going to talk about easy, healthy ways to enjoy our get-togethers. We want to keep it simple and enjoy the people.


Everyone repeat with me, “keep it simple and enjoy the people.”

"Keep it simple and enjoy the people."


Do any of us have a favorite time to get together with family and friends?* Gently encourage people to participate. Thank participants for sharing.Examples: Birthdays, Christmas, Graduations, Holidays.


- 182 -

Read thefollowing:


Read the following:

In Hawaii, we often get together and enjoy “potlucks” where everyone brings something to share. Potlucks can help to simplify the planning and preparation process of a get together. It allows us to contribute by bringing food, supplies and/or a helping hand.

The host or the person organizing the get together can ask people to bring certain foods, or people can volunteer to bring something. To make our potlucks fun and healthy, it is ideal to have foods from all different food groups, such as fruits, veggies, protein, starches, and milk. At a potluck, we don't always have to bring food. Instead, we can offer to bring utensils, paper goods, supplies, drinks, and our helping hands, or maybe we can offer a gathering place. If family and friends offer to help or to bring something, let them.

If our get-togethers are not a celebration, special occasion, or special event, we could get together during our holidays.For example, if it is Thanksgiving, people can bring foods that are associated with that special day. Everyone could bring an item from each food group, like turkey, cranberries, green beans, a salad, rice or mashed potatoes, and serve a drink made with low-fat milk such as hot chocolate. We could even serve appetizers such as crackers, fruit and cheese, or veggie sticks with our favorite low-fat dip.

Everyone repeat with me, “keep it simple and enjoy the people.”

"Keep it simple and enjoy the people."

How about a get-together with a theme? We could bring foods based on a theme such as a type of culture, a location or place of interest, or an event such as a football game.


- 183 -

Read the following:

How about having a sandwich bar for a sporting event? Different people can bring different parts of the sandwich.People could bring a variety of breads, meats, fruits, veggies, and cheeses. Everyone can assemble their own sandwich. Others could bring a salad with a variety of veggies, nuts, seeds, and a low-fat dressing.

We could also have get-togethers for no reason or occasion. It could be as simple as joining friends and family for a picnic, a day to play music or dance, a night to play cards or board games, or even as simple as taking a trip to the grocery store. It is an opportunity for us to try many different foods and to spend some quality time with family and friends. Remember to keep it simple and enjoy the people.


Everyone repeat after me, “keep it simple and enjoy the people.”

“Keep it simple and enjoy the people.”

Read the following:

Read the following:

When we have our get-togethers we may want to make foods that we can prepare ahead of time and cook right before it's time to eat. For instance, we can marinate foods overnight such as our meats, chicken, pork, fish, or veggies. We can put these foods in separate re-sealable plastic bags or containers and place them on the bottom shelf of the refrigerator. We put marinating foods on the bottom shelf of our refrigerator because if any of the marinade accidently spills, it will not spill onto our other foods.

After we cook our marinated foods, we should not pour the leftover marinade over our cooked foods. Our marinade has raw meat juices with bacteria that can make us sick. The best thing that we can do is to make two sauces, one for our marinade and one to pour on top of our cooked foods.


- 184 -

Read the following:

What shall we drink at our get togethers? Water is a great choice because it can keep us healthy, but it's not our only choice. When we want other choices besides water, what can we drink? How about low-fat milk, 100% juice, or water with a little lemon or lime? We can also eat foods that naturally contain more water than other foods, for example, fruits and vegetables. On a hot day, we could eat a fruit salad with watermelon, cantaloupe and pear, or a salad of zucchini, tomatoes and lettuce. We can eat and drink a variety of foods to help us consume water every day.

Read the following:

Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to keep my meals simple so I can enjoy the people.


Read the following:

How many of you agree with this next statement: I plan to prepare my foods safely so I don’t get sick.


Read the following:



Read the following:

That is the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.


- 185 - Tally Sheet


Lesson 24: Get Togethers “Keep it simple and enjoy the people”

Tally Sheet

Island: Site:

Leader: Date:




I plan to keep my meals simple so I can enjoy the people.



Get

Tog

ethe

rs

“Kee

p it

sim

ple

and

enjo

y th

e pe

ople

”

In H

awai

i, w

e al

l hav

e di

ffere

nt re

ason

s th

at w

e ha

ve g

et-to

geth

ers,

par

ties,

cel

ebra

tions

, eve

nts,

an

d po

tluck

s. N

o m

atte

r wha

t the

reas

on, w

e sh

ould

cel

ebra

te w

ith fa

mily

, frie

nds,

food

and

fu

n.

Pot-L

ucks

- Pe

ople

brin

g th

ings

sha

re:

� Fo

ods

from

diff

eren

t foo

d gr

oups

: fru

its,

vegg

ies,

pro

tein

, sta

rche

s, m

ilk

� S

uppl

ies:

ute

nsils

, pap

er g

oods

�

Drin

ks: w

ater

�

Hel

ping

han

ds

� A

gat

herin

g pl

ace

Get

Tog

ethe

r Ide

as &

Tip

s:�

Pre

pare

food

s ah

ead

of ti

me:

o

Cut

frui

ts a

nd v

eggi

es

o M

arin

ate

mea

ts a

nd/o

r veg

gies

ov

erni

ght

� C

reat

e a

sand

wic

h ba

r and

brin

g ite

ms

to

mak

e th

e sa

ndw

iche

s �

Pla

n ah

ead

and

orga

nize

so

ever

yone

kn

ows

wha

t the

y ar

e br

ingi

ng o

r con

tribu

ting

for t

he g

et to

geth

er

Hol

iday

s�

Get

toge

ther

dur

ing

holid

ays

and

brin

g so

met

hing

from

eac

h fo

od g

roup

. o

Ex:

turk

ey, c

ranb

errie

s, g

reen

bea

ns, a

sa

lad,

rice

or m

ashe

d po

tato

es, h

ot

choc

olat

e w

ith lo

w-fa

t milk

.

Them

ed G

et-T

oget

hers

� B

ring

Food

s B

ased

on:

o

Cul

ture

o

Loca

tion

or p

lace

of i

nter

est

o E

vent

(ex:

Sup

erbo

wl)

Get

Tog

ethe

rs –

No

Spec

ial O

ccas

ion

� Jo

inin

g fri

ends

and

or f

amily

for:

o A

pic

nic

o P

lay

mus

ic o

r dan

ce

o P

lay

card

s or

boa

rd g

ames

o

Trip

to th

e gr

ocer

y st

ore

* P

leas

e ch

eck

with

you

r doc

tor o

r hea

lth c

are

prof

essi

onal

bef

ore

mak

ing

diet

ary

chan

ges

Fund

ed b

y:

Exe

cutiv

e O

ffice

on

Agin

g In

col

labo

ratio

n w

ith U

nive

rsity

of H

awai

i C

olle

ge o

f Tro

pica

l Agr

icul

ture

and

Hum

an R

esou

rces

C

oope

rativ

e E

xten

sion

Ser

vice

s S

uppl

emen

tal N

utrit

ion

Ass

ista

nce

Pro

gram

-Edu

catio

n (S

NA

P-E

d)

Food Safety

Good Grinding for Wise DiningFood Safety Introduction

- 187 -

Good Grinding for Wise Dining Food Safety Introduction

It is important to keep foods safe to eat. Food should be nourishing for our bodies and not make us sick. It is important for food to be handled carefully from the time food is bought and prepared till it is eaten and stored.

The “Safe Food Handling” handout offers many tips on how to practice safe food handling techniques. Here are some key tips:

1) Buy cold food last, get it home fast 2) Keep food safe – refrigerate 3) Keep everything clean 4) Thaw frozen foods in the refrigerator 5) Cook foods thoroughly 6) Keep hot foods hot, cold foods cold 7) Don’t wait – refrigerate leftovers quickly. Don't leave perishable

food out at room temperature for longer than 2 hours. 8) Wash our hands with soap and water

It is very important to remember to wash our hands before handling food. This includes preparing, cooking, eating, and storing food. Hands should be washed for at least 20 seconds with soap and water (ABC song once or Happy Birthday song twice). Be sure to wash thoroughly – between fingers, underneath finger nails, etc.

Proper safe food handling methods may prevent food related illnesses. Please refer to the “Safe Food Handling” handout for more tips on food safety.

University of Hawaii at Manoa, College of Tropical Agriculture & HumanResources, Department of Human Nutrition Food and Animal Science & Department of Family andConsumer Sciences, Cooperative Extension Service, Nutrition Education for Wellness Programwww.ctahr.hawaii.edu/NEW

Safe Food Handling

Revised: 1/11

SAFE OR NOT?

Match EachPicture To AStatement

Empty garbage often.Keep area clean.

If leftover food does NOTsmell bad, taste bad, orlook bad, it’s okay to eat.

Store foods as soon as youget home.

Keep raw meat andpoultry juices away fromother foods.

Wash hands with soap andwater before preparingfoods.

Keep hot foods hot, coldfoods cold.

Don’t leave perishablefoods out for more than 2hours.

Frozen foods can bethawed on the kitchencounter.

Keys to Safe Food Handling:��Wash your hands��Keep hot foods hot, and cold foods cold��When in doubt, throw it out

BUYINGBuy cold foods last. Take food straighthome and refrigerate or freeze as soon aspossible.

Cold foods: 40°F or colder

Check for freshness by looking at dates:“pull,” “packing,” “sell by,” “closed,” and“use by.”

Carry a cooler and ice packs whentransporting perishable foods.

Do not buy or eat these foods:�� Bulging or swollen cans�� Cracked or leaky jars�� Cans with severe dents or rust�� Torn or defective wrapping�� Cans/jars which spurt when

opened�� Canned vegetables in milky

liquid when liquid should beclear.

PREPARING

Keep everything clean.

Use clean towels, potholders, cloths, andsponges. Wash them often.

Wash lids of canned foods before opening toavoid dirt from getting into the food.

Rinse all produce thoroughly before eating.

Sneeze and cough away from food. Weargloves to cover hand sores. Don’t smokewhile cooking.

To prevent bacterial growth, thaw food in therefrigerator, or follow microwaveinstructions. Food can also be thawedduring cooking process.

Keep raw meat, poultry, and fish juices awayfrom other ready-to-eat foods (likevegetables or cooked foods).

Marinate food in the refrigerator. Do notre-use marinades or pour over cooked food.

Cook meats until well done.

Do not return tasting spoon to pot. Use onlyclean spoons for tasting.

WASHINGWash hands for at least 20 seconds:�� before preparing or eating food�� after handling raw meats or poultry�� after using the bathroom�� after diapering baby�� after handling animals

Wash utensils with hot soapy water.

Wash surfaces that come into contact withfood in hot soapy water.

Sanitize work surfaces with a sanitizingsolution of 1 tablespoon liquid bleach and 1gallon water.

Empty garbage often and wipe up spills rightaway.

LEFTOVERSPlace leftovers into the refrigerator right away.

Use shallow containers for quicker cooling.

Reheat thoroughly.

Moldy foods should be discarded.

Clean out refrigerator and discard slimyand smelly foods.

When in doubt, throw it out.

PESTS, GERMS,AND BACTERIA

Cockroaches, flies, and rats carry germs that cancause illnesses and contaminate food.

Germs need moisture, darkness, and food togrow. They multiply rapidly and can make yousick with mild to severe symptoms.

Food poisoning symptoms may include nausea,vomiting, diarrhea, fever, headache and cramps.

Foodborne illnesses are caused by bacteria suchas Staphylococcus, Salmonella, C. botulinum,and E. coli.

The Danger Zone of 40°F to 140°F promotesrapid growth of bacteria.

Keep hot foods hot and cold foods cold!

POWER OUTAGEWithout power, the refrigerator section can keepcool for 4-6 hours. Keep door closed.

If the refrigerator or freezer is opened too oftenduring a power outage, temperatures mayincrease and foods may not be safe to eat.

Without power, a full freezer section may keepfood frozen for about 2 days, a freezer half fullabout 1 day.

Some foods may need to be discarded if keptover 2 hours above 40°F (out of refrigerator).

STORINGStore foods as soon as you get home.

Keep dry foods in airtight containers.

Freeze fresh poultry, fish, or ground meatright away if you can’t use it within 2 days.Other beef or pork should be cooked orfrozen within 3-5 days.

Place raw meat, poultry or fish in a pan onthe lowest shelf in the refrigerator to avoidblood from dripping onto other foods.

Refrigerators should run below 40°F, and thefreezer unit at 0°F or below to minimizebacterial growth.

Hawaii’s usualtemperature

CONSUMER GUIDELINES

Germs, such as bacteria, fungi, yeast, and molds, are a part of our environment.Where there is food, there are bacteria. Proper food handling and cooking are the bestways to keep from becoming sick from bacteria in foods. Generally, young children,older adults, and those who are often sick are most at risk to get ill from germs infood.

COOPERATIVE EXTENSION SERVICE UNIVERSITY OF HAWAII AT MANOA COLLEGE OF TROPICAL AGRICULTURE AND HUMANRESOURCES 1955 EAST-WEST ROAD, AGRICULTURAL SCIENCES 306, HONOLULU, HAWAII 96822 The UH-CTAHR Cooperative Exten-sion Service and the U.S. Department of Agriculture cooperate in presenting to the people of Hawaii programs and services without regardto race, sex, age, religion, color, national origin, ancestry, disability, marital status, arrest and court record, sexual orientation, or veteranstatus. The University is an equal opportunity, affirmative action instutition.

GROUND MEAT AND GROUND POULTRYCOLD STORAGE TIMES

Refrigerator Freezer

Meat ProductsUncooked ground meat 1 to 2 3 to 4Uncooked ground poultry (bulk or patties)

Cooked ground meat and ground poultry 3 to 4 2 to 3(hamburgers, meat loaf, and dishes withground meats)

(40°F or below) (0°F or below)Days Months

INTERNAL TEMPERATURES FOR SAFE COOKING

Meat Product TemperatureGround meat 160°FGround poultry 165°FSteaks & roasts 145°FPork & Ham 160°FFish 145°FPoultry (breast, thigh, wing) 165°FPoultry (whole bird) 165°FAll cooked left overs (reheated) 165°F

Recipes

Good Grinding for Wise Dining Recipes

Table of Contents - 189 -


Table of Contents

Page Recipe Table of Contents 189

Equipment List 191

Recipes*Bean Salad (Lesson 1 (1-1)) Bean Salad Handout

193

Bean Salad Spread Bean Salad Spread Handout

195

*Burritos (Lesson 4 (1- 4)) Burritos Handout

197

Chop Suey Chop Suey Handout

199

*Creamy Fruit/Vegetable Salad (Lesson 13 (3-1)) Creamy Fruit/Vegetable Salad Handout

201

Fried Rice Fried Rice Handout

203

*Gon Lo Mein (Lesson 21 (4-3)) Gon Lo Mein Handout

205

GranolaGranola Handout

207

*Leafy Tofu (Lesson 7 (2-1)) Leafy Tofu Handout

209

*Peanut Butter Log (Lesson 17 (3-5)) Peanut Butter Log Handout

211

*Pina Colada Sauce (Lesson 23 (4-5)) Pina Colada Sauce Handout

213

Potato Potato Handout

215

Pumpkin Shortbread Pumpkin Shortbread Handout

217

Quesadilla Quesadilla Handout

219

*Salsa (Lesson 10 (2- 4)) 221


Table of Contents - 190 -

Salsa Handout Scrambled Tofu Scrambled Tofu Handout

223

Skillet Fruit Skillet Fruit Handout

225

Somen Salad Somen Salad

227

*Thousand Island Dressing (Lesson 9 (2-3)) Thousand Island Dressing Handout

229

*Tuna Sunshine Mix (Lesson 12 (2-6)) Tuna Sunshine Mix Handout

231

*Trail Mix (Lesson 14 (3-2)) Trail Mix Handout

233

Tuna Dip Tuna Dip Handout

235

Tuna Tofu Salad Tuna Tofu Salad Handout

237

*Vegetable Namul (Lesson 16 (3-4)) Vegetable Namul Handout

239

*These recipes have been incorporated into lessons indicated by new Lesson # along with old (Module – Lesson) #.

Good Grinding for Wise Dining

Good Grinding for Wise Dining Recipe Index

Equipment List

The following is a list of items that may be needed to perform a recipe demonstration with the Good Grinding for Wise Dining lesson. Different types of kitchen supplies (measuring cups, spoons, mixing bowls, etc) may be needed depending on the recipe. Each recipe (not the handout) includes a list of equipment needed to prepare that recipe.

� Electric wok/skillet � Rice cooker � Can opener � Colander � Container to store knives � Cooler (with coolant) � Cutting board � Extension cord � Fork or whisk � Grater � Knife � Measuring cups (dry and liquid) � Measuring spoons � Mixing bowls � Mixing spoons � Rice paddle � Tongs � Vegetable peeler � Spatula � Wax paper

Optional: � Container (large to store equipment) � Cart (luggage rack to transport container of equipment) � Drain plug

RecipesTable of Contents

- 191 -

Good Grinding for Wise Dining Bean Salad

Number of servings: 7 * 1 recipe will make 20-24 “taste” servings Ingredients: 2 (15-ounce) cans of beans (pinto, kidney, green, garbanzo) ½ small round onion ½ medium carrot ½ clove garlic ¼ cup vinegar ½ teaspoon white sugar ¼ teaspoon pepper

Optional: 1 teaspoon oregano Directions:1. RINSE and DRAIN beans. 2. SLICE onion and carrots into strips. 3. CRUSH garlic clove. 4. In a large bowl, COMBINE beans, carrot, onion, and garlic. 5. In a small bowl, COMBINE vinegar, sugar, pepper, and

(optional) oregano together. MIX well. 6. POUR vinegar mixture over bean mixture. 7. TOSS gently and COVER bowl. REFRIGERATE overnight. Variations:Dry beans may be used. Cook according to package directions. Equipment

� Can opener � Mixing spoon � Measuring cups � Measuring spoons � Mixing bowls (large and small)� Plates and spoons

� Knife � Cutting board � Vegetable peeler � Vegetable grater * Always practice safe food handling techniques. Refer to Food Safety section.

Good Grinding for Wise Dining Bean Salad - 193 -

10/2

010

10

/201

0

BE

AN

SA

LA

D

Num

ber

of se

rvin

gs: 7

*

1 re

cipe

will

mak

e 20

-24

“tas

te”

serv

ings

In

gred

ient

s:

4

(15-

ounc

e) c

ans

of b

eans

(pi

nto,

kid

ney,

gr

een,

gar

banz

o)

1

smal

l rou

nd o

nion

1 m

ediu

m c

arro

t

1 cl

ove

garl

ic

½

cup

vin

egar

1 te

aspo

on s

ugar

½ te

aspo

on p

eppe

r

Opt

iona

l: 2

teas

poon

s or

egan

o D

irec

tions

: 1.

D

RA

IN a

nd R

INS

E b

eans

. S

ET

asi

de.

2.

SL

ICE

oni

on a

nd c

arro

t int

o st

rips

. S

ET

asi

de.

3.

CR

US

H g

arli

c cl

ove.

4.

In

a la

rge

bow

l, C

OM

BIN

E b

eans

, car

rot,

onio

n, a

nd

garl

ic.

5.

In a

sm

all j

ar, C

OM

BIN

E v

ineg

ar, s

ugar

, and

pep

per

toge

ther

. Opt

iona

l: A

DD

ore

gano

. M

IX w

ell.

6.

PO

UR

vin

egar

mix

ture

ove

r be

an m

ixtu

re.

7.

TO

SS

gen

tly

and

CO

VE

R b

owl.

RE

FR

IGE

RA

TE

ov

erni

ght.

Var

iatio

ns:

Dry

bea

ns m

ay b

e us

ed. C

ook

acco

rdin

g to

pac

kage

dir

ecti

ons.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

BE

AN

SA

LA

D

Num

ber

of se

rvin

gs: 7

*

1 re

cipe

will

mak

e 20

-24

“tas

te”

serv

ings

In

gred

ient

s:

4

(15-

ounc

e) c

ans

of b

eans

(pi

nto,

kid

ney,

gr

een,

gar

banz

o)

1

smal

l rou

nd o

nion

1 m

ediu

m c

arro

t

1 cl

ove

garl

ic

½

cup

vin

egar

1 te

aspo

on s

ugar

½ te

aspo

on p

eppe

r

Opt

iona

l: 2

teas

poon

s or

egan

o D

irec

tions

: 1.

D

RA

IN a

nd R

INS

E b

eans

. S

ET

asi

de.

2.

SL

ICE

oni

on a

nd c

arro

t int

o st

rips

. S

ET

asi

de.

3.

CR

US

H g

arli

c cl

ove.

4.

In

a la

rge

bow

l, C

OM

BIN

E b

eans

, car

rot,

onio

n, a

nd

garl

ic.

5.

In a

sm

all j

ar, C

OM

BIN

E v

ineg

ar, s

ugar

, and

pep

per

toge

ther

. Opt

iona

l: A

DD

ore

gano

. M

IX w

ell.

6.

PO

UR

vin

egar

mix

ture

ove

r be

an m

ixtu

re.

7.

TO

SS

gen

tly

and

CO

VE

R b

owl.

RE

FR

IGE

RA

TE

ov

erni

ght.

Var

iatio

ns:

Dry

bea

ns m

ay b

e us

ed. C

ook

acco

rdin

g to

pac

kage

dir

ecti

ons.

A

LW

AY

S P

RA

CT

ICE

SA

FE

FO

OD

HA

ND

LIN

G T

EC

HN

IQU

ES

.

Good Grinding for Wise Dining Bean Salad - 195 -

Good Grinding for Wise Dining Bean Salad Spread

Number of servings: 4 * 1 recipe will make 20-24 “taste” servings Ingredients: 1 (15-ounce) can of beans (pinto, kidney, garbanzo) ¼ small round onion ¼ cup bell pepper OR celery OR a mixture of both 2 teaspoons lemon juice OR vinegar � teaspoon salt � teaspoon powdered mustard Optional: 1-2 tablespoons water Crackers or vegetables Directions: 1. RINSE and DRAIN beans. 2. CHOP onion and bell pepper/celery. 3. In a large bowl, MASH beans until about half is a paste. 4. ADD lemon juice, salt and mustard to bean paste. 5. ADD onion and pepper/celery. 6. Optional: ADD water if mixture is too dry. 7. MIX gently and COVER bowl. REFRIGERATE until ready to

serve.

Variations: Dry beans may be used. Cook according to package directions. Serve spread on tortillas, whole wheat crackers, or pita bread. Use as a dip for vegetables.

Equipment � Can opener � Colander � Knife � Cutting board

* Always practice safe food handling techniques. Refer to Food Safety section.

� Measuring spoons � Measuring cups � Mixing spoon � Mixing bowl � Plates

10/2

010

10/2

010

BE

AN

SA

LA

D S

PRE

AD

N

umbe

r of

serv

ings

: 4

Ingr

edie

nts:

1

(15

ounc

es) c

an o

f bea

ns (p

into

, kid

ney,

gar

banz

o)

••• s

mal

l rou

nd o

nion

••

• cup

bel

l pep

per O

R c

eler

y O

R a

mix

ture

of b

oth

2

teas

poon

s lem

on ju

ice

OR

vin

egar

⅛

teas

poon

salt

⅛

teas

poon

pow

dere

d m

usta

rd

Opt

iona

l: 1-

2 ta

bles

poon

s wat

er

Cra

cker

s or v

eget

able

s D

irec

tions

: 1.

R

INSE

and

DR

AIN

bea

ns.

2.

MIN

CE

onio

n an

d be

ll pe

pper

/cel

ery.

3.

In

a la

rge

bow

l, M

ASH

bea

ns u

ntil

half

of th

em a

re a

pas

te.

4.

AD

D le

mon

juic

e, sa

lt an

d m

usta

rd to

bea

n pa

ste.

5.

A

DD

oni

on a

nd p

eppe

r/cel

ery.

6.

O

ptio

nal:

AD

D w

ater

if m

ixtu

re is

too

dry.

7.

M

IX g

ently

and

CO

VER

bow

l. R

EFR

IGER

ATE

unt

il re

ady

to se

rve.

Var

iatio

ns:

Dry

bea

ns m

ay b

e us

ed. C

ook

acco

rdin

g to

pac

kage

dire

ctio

ns.

Serv

e sp

read

on

torti

llas,

who

le w

heat

cra

cker

s, or

pita

bre

ad.

Use

as a

dip

for v

eget

able

s.

Dry

bea

ns m

ay b

e us

ed. C

ook

acco

rdin

g to

pac

kage

dire

ctio

ns.

Serv

e sp

read

on

torti

llas,

who

le w

heat

cra

cker

s, or

pita

bre

ad.

Use

as a

dip

for v

eget

able

s.

ALW

AY

S PR

AC

TIC

E SA

FE F

OO

D H

AN

DLI

NG

TEC

HN

IQU

ES

BE

AN

SA

LA

D S

PRE

AD

N

umbe

r of

serv

ings

: 4

Ingr

edie

nts:

1

(15

ounc

es) c

an o

f bea

ns (p

into

, kid

ney,

gar

banz

o)

••• s

mal

l rou

nd o

nion

••

• cup

bel

l pep

per O

R c

eler

y O

R a

mix

ture

of b

oth

2

teas

poon

s lem

on ju

ice

OR

vin

egar

⅛

teas

poon

salt

⅛

teas

poon

pow

dere

d m

usta

rd

Opt

iona

l: 1-

2 ta

bles

poon

s wat

er

Cra

cker

s or v

eget

able

s D

irec

tions

: 1.

R

INSE

and

DR

AIN

bea

ns.

2.

MIN

CE

onio

n an

d be

ll pe

pper

/cel

ery.

3.

In

a la

rge

bow

l, M

ASH

bea

ns u

ntil

half

of th

em a

re a

pas

te.

4.

AD

D le

mon

juic

e, sa

lt an

d m

usta

rd to

bea

n pa

ste.

5.

A

DD

oni

on a

nd p

eppe

r/cel

ery.

6.

O

ptio

nal:

AD

D w

ater

if m

ixtu

re is

too

dry.

7.

M

IX g

ently

and

CO

VER

bow

l. R

EFR

IGER

ATE

unt

il re

ady

to se

rve.

Var

iatio

ns:

Dry

bea

ns m

ay b

e us

ed. C

ook

acco

rdin

g to

pac

kage

dire

ctio

ns.

Serv

e sp

read

on

torti

llas,

who

le w

heat

cra

cker

s, or

pita

bre

ad.

Use

as a

dip

for v

eget

able

s.

Dry

bea

ns m

ay b

e us

ed. C

ook

acco

rdin

g to

pac

kage

dire

ctio

ns.

Serv

e sp

read

on

torti

llas,

who

le w

heat

cra

cker

s, or

pita

bre

ad.

Use

as a

dip

for v

eget

able

s.

ALW

AY

S PR

AC

TIC

E SA

FE F

OO

D H

AN

DLI

NG

TEC

HN

IQU

ES


Burritos Number of servings: 5 *1 recipe will make 15-20 “taste” servings

Ingredients: ½ small head lettuce 1 medium tomato ½ (10-count) package flour tortillas, large size 1 cup grated cheese ½ (16-ounce) can refried beans Optional: leftover meat round onion taco flavored meat chili beans guacamole salsa/taco sauce bell peppers Directions: 1. CHOP lettuce, tomato, and any optional ingredients. SET aside. 2. On an ungreased pan, WARM flour tortillas by placing one at a time on a hot pan. 3. SPRINKLE cheese over warm tortilla. MELT cheese. 4. REMOVE tortilla from pan. 5. SPREAD refried beans. SPRINKLE lettuce and tomato on the tortilla.6. ADD optional ingredients to tortilla. 7. FOLD and ROLL into a burrito. Variations: Tortillas may be warmed by wrapping the whole stack in a damp dishtowel or STEAMED in a moderate oven for 10-15 minutes at 250º F, or in the microwave oven. Other cheeses may be used. Salsa may also be used.

Good Grinding for Wise Dining Burritos - 197 -

Good Grinding for Wise Dining Burritos

- 198 -

Equipment

� Electric skillet � Extension cord � Can opener � Cutting board � Grater � Knife � Measuring cup � Spatula � Tongs or spoons � Bowls � Plates and forks

*Always practice safe food handling techniques. Refer to Food Safety section.

10/2

010

10/2

010

B

UR

RIT

OS

Num

ber

of se

rvin

gs: 5

*

1 re

cipe

will

mak

e 15

-20

“tas

te”

serv

ings

Ingr

edie

nts:

½

sm

all h

ead

lett

uce

1 m

ediu

m to

mat

o ½

(10

-cou

nt)

pack

age

flou

r to

rtil

las,

larg

e si

ze

1 cu

p gr

ated

che

ese

½ (

16-o

unce

) ca

n re

frie

d be

ans

Opt

iona

l: le

ftov

er m

eat

ro

und

onio

n

taco

fla

vore

d m

eat

chil

i bea

ns

g

uaca

mol

e

sals

a/ta

co s

auce

bel

l pep

pers

Dir

ectio

ns:

1.

C

HO

P le

ttuc

e, to

mat

o, a

nd a

ny o

ptio

nal i

ngre

dien

ts. S

ET

as

ide.

2.

O

n an

ung

reas

ed p

an, W

AR

M f

lour

tort

illa

s by

pla

cing

one

at

a ti

me

on a

hot

pan

. 3.

S

PR

INK

LE

che

ese

over

war

m to

rtil

la. M

EL

T c

hees

e.

4.

RE

MO

VE

tort

illa

fro

m p

an.

5.

SP

RE

AD

ref

ried

bea

ns. S

PR

INK

LE

lett

uce

and

tom

ato

on

the

tort

illa

. 6.

A

DD

opt

iona

l ing

redi

ents

to to

rtil

la.

7.

FO

LD

and

RO

LL

into

a b

urri

to.

Var

iatio

ns:

Tor

till

as m

ay b

e w

arm

ed b

y w

rapp

ing

the

who

le s

tack

in a

dam

p di

shto

wel

or

ST

EA

ME

D in

a m

oder

ate

oven

for

10-

15 m

inut

es a

t 25

0º F

, or

in th

e m

icro

wav

e ov

en.

Oth

er c

hees

es m

ay b

e us

ed.

Sal

sa m

ay a

lso

be u

sed.

A

LW

AY

S PR

AC

TIC

E S

AFE

FO

OD

HA

ND

LIN

G T

EC

HN

IQU

ES.

B

UR

RIT

OS

Num

ber

of se

rvin

gs: 5

*

1 re

cipe

will

mak

e 15

-20

“tas

te”

serv

ings

Ingr

edie

nts:

½

sm

all h

ead

lett

uce

1 m

ediu

m to

mat

o ½

(10

-cou

nt)

pack

age

flou

r to

rtil

las,

larg

e si

ze

1 cu

p gr

ated

che

ese

½ (

16-o

unce

) ca

n re

frie

d be

ans

Opt

iona

l: le

ftov

er m

eat

ro

und

onio

n

taco

fla

vore

d m

eat

chil

i bea

ns

g

uaca

mol

e

sals

a/ta

co s

auce

bel

l pep

pers

Dir

ectio

ns:

1.

C

HO

P le

ttuc

e, to

mat

o, a

nd a

ny o

ptio

nal i

ngre

dien

ts. S

ET

as

ide.

2.

O

n an

ung

reas

ed p

an, W

AR

M f

lour

tort

illa

s by

pla

cing

one

at

a ti

me

on a

hot

pan

. 3.

S

PR

INK

LE

che

ese

over

war

m to

rtil

la. M

EL

T c

hees

e.

4.

RE

MO

VE

tort

illa

fro

m p

an.

5.

SP

RE

AD

ref

ried

bea

ns. S

PR

INK

LE

lett

uce

and

tom

ato

on

the

tort

illa

. 6.

A

DD

opt

iona

l ing

redi

ents

to to

rtil

la.

7.

FO

LD

and

RO

LL

into

a b

urri

to.

Var

iatio

ns:

Tor

till

as m

ay b

e w

arm

ed b

y w

rapp

ing

the

who

le s

tack

in a

dam

p di

shto

wel

or

ST

EA

ME

D in

a m

oder

ate

oven

for

10-

15 m

inut

es a

t 25

0º F

, or

in th

e m

icro

wav

e ov

en.

Oth

er c

hees

es m

ay b

e us

ed.

Sal

sa m

ay a

lso

be u

sed.

A

LW

AY

S PR

AC

TIC

E S

AFE

FO

OD

HA

ND

LIN

G T

EC

HN

IQU

ES.


Chop Suey

Number of servings: 2 * 1 recipe will make 6-8 “taste” servings Ingredients:

½ clove garlic ½ medium round onion ½ pound pork or chicken 1 package (10-ounce) chop suey mix

Seasoning:

½ tablespoon ginger 1 tablespoon soy sauce ¼ teaspoon sugar Optional: ¼ teaspoon salt

Gravy: ½ tablespoon cornstarch ½ cup broth ½ tablespoon soy sauce ¼ teaspoon sugar Directions:1. CRUSH garlic, SET aside 2. SLICE onion. 3. SLICE pork or chicken into thin strips. 4. MINCE ginger. 5. In a small bowl, COMBINE seasonings and SET aside. 6. In another small bowl, MIX gravy ingredients. SET aside. 7. In a large pot, FRY pork or chicken. 8. ADD garlic and seasonings, MIX well. 9. ADD onions and chop suey mix. MIX well. 10. In a small bowl, COMBINE gravy ingredients and ADD to

vegetables. MIX well.

Good Grinding for Wise Dining Chop Suey - 199 -

Variations:Use other fresh vegetables and meats. Equipment

� Electric skillet or hot plate and wok � Knife � Cutting board � Colander � Measuring cups � Measuring spoons � Tongs or mixing spoons � Plates and forks


Good Grinding for Wise Dining Chop Suey - 200 -

10/2

010

10

/201

0

C

HO

P SU

EY

Num

ber

of se

rvin

gs: 4

In

gred

ient

s:

1 m

ediu

m r

ound

oni

on

1 cl

ove

garl

ic

¾ -

1 po

und

pork

OR

chi

cken

2

(10-

ounc

e) p

acka

ges

chop

sue

y m

ix

Sea

soni

ng:

Gra

vy:

1 ta

bles

poon

gin

ger

1

tabl

espo

on c

orns

tarc

h

2 ta

bles

poon

s so

y sa

uce

1 cu

p br

oth

½

teas

poon

sug

ar

1 ta

bles

poon

soy

sau

ce

Opt

iona

l: ½

teas

poon

sal

t

½ te

aspo

on s

ugar

D

irec

tions

: 1.

S

LIC

E o

nion

. SE

T a

side

. 2.

M

INC

E g

inge

r an

d C

RU

SH

gar

lic.

SE

T a

side

. 3.

S

LIC

E p

ork

or c

hick

en in

to th

in s

trip

s.

4.

In a

sm

all b

owl,

CO

MB

INE

sea

soni

ngs

and

SE

T a

side

. O

ptio

nal:

AD

D s

alt.

5.

In

ano

ther

sm

all b

owl,

MIX

gra

vy in

gred

ient

s. S

ET

asi

de.

6.

In a

larg

e po

t, F

RY

por

k or

chi

cken

. 7.

A

DD

gar

lic

and

seas

onin

g, M

IX w

ell.

8.

A

DD

oni

ons

and

chop

sue

y m

ix. M

IX w

ell.

9.

A

DD

gra

vy in

gred

ient

s to

veg

etab

les.

MIX

wel

l.

Var

iatio

ns:

Use

oth

er f

resh

veg

etab

les

such

as

carr

ots

and

broc

coli

and

oth

er

mea

ts.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

C

HO

P SU

EY

Num

ber

of se

rvin

gs: 4

In

gred

ient

s:

1 m

ediu

m r

ound

oni

on

1 cl

ove

garl

ic

¾ -

1 po

und

pork

OR

chi

cken

2

(10-

ounc

e) p

acka

ges

chop

sue

y m

ix

Sea

soni

ng:

Gra

vy:

1 ta

bles

poon

gin

ger

1

tabl

espo

on c

orns

tarc

h

2 ta

bles

poon

s so

y sa

uce

1 cu

p br

oth

½

teas

poon

sug

ar

1 ta

bles

poon

soy

sau

ce

Opt

iona

l: ½

teas

poon

sal

t

½ te

aspo

on s

ugar

D

irec

tions

: 1.

S

LIC

E o

nion

. SE

T a

side

. 2.

M

INC

E g

inge

r an

d C

RU

SH

gar

lic.

SE

T a

side

. 3.

S

LIC

E p

ork

or c

hick

en in

to th

in s

trip

s.

4.

In a

sm

all b

owl,

CO

MB

INE

sea

soni

ngs

and

SE

T a

side

. O

ptio

nal:

AD

D s

alt.

5.

In

ano

ther

sm

all b

owl,

MIX

gra

vy in

gred

ient

s. S

ET

asi

de.

6.

In a

larg

e po

t, F

RY

por

k or

chi

cken

. 7.

A

DD

gar

lic

and

seas

onin

g, M

IX w

ell.

8.

A

DD

oni

ons

and

chop

sue

y m

ix. M

IX w

ell.

9.

A

DD

gra

vy in

gred

ient

s to

veg

etab

les.

MIX

wel

l.

Var

iatio

ns:

Use

oth

er f

resh

veg

etab

les

such

as

carr

ots

and

broc

coli

and

oth

er

mea

ts.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Good Grinding for Wise Dining Creamy Fruit/Vegetable Salad


1 cup fresh, frozen or canned fruit OR 1 cup fresh or frozen vegetables ½ (6-ounce) container flavored lowfat yogurt

Directions:

1. Depending on fresh, frozen or canned fruits or vegetables used: CHOP fresh ingredients OR THAW frozen ingredients OR DRAIN canned ingredients

2. In a small bowl, MIX all ingredients together. COVER and REFRIGERATE until ready to serve

Variations:Examples of fruits: pineapple, orange, banana, papaya, mango,

apple, or raisins. Examples of vegetables: frozen vegetable combinations, fresh

cabbage, carrots, broccoli, cauliflower, green beans, and/or zucchini.

Make your own combination of vegetables and fruits. Chopped nuts may be added. Equipment

� Can opener � Colander � Mixing bowl � Plates and spoons

* Always practice safe food handling techniques. Refer to food safety section.

Good Grinding for Wise Dining Creamy Fruit Salad - 201 -

10/2

010

1

0/20

10

CR

EA

MY

FR

UIT

/VE

GE

TA

BL

E S

AL

AD

N

umbe

r of

serv

ings

: 6

Ingr

edie

nts:

3 cu

ps f

resh

, fro

zen,

can

ned

OR

dri

ed f

ruit

OR

3 cu

ps f

resh

OR

fro

zen

vege

tabl

es

1 (6

-oun

ce)

cont

aine

r fl

avor

ed lo

wfa

t yog

urt

Dir

ectio

ns:

1.

Dep

endi

ng o

n fr

esh,

fro

zen,

OR

can

ned

frui

ts O

R v

eget

able

s us

ed:

CH

OP

fre

sh in

gred

ient

s O

R

TH

AW

fro

zen

ingr

edie

nts

OR

D

RA

IN c

anne

d in

gred

ient

s.

2.

In a

larg

e bo

wl,

MIX

all

ingr

edie

nts

toge

ther

. CO

VE

R a

nd

RE

FR

IGE

RA

TE

unt

il r

eady

to S

ER

VE

. V

aria

tions

: E

xam

ples

of

frui

ts:

pine

appl

e, o

rang

e, b

anan

a, p

apay

a, m

ango

, app

le, o

r ra

isin

s.

Exa

mpl

es o

f ve

geta

bles

: fr

ozen

veg

etab

le c

ombi

nati

ons,

fre

sh c

abba

ge, c

arro

ts, b

rocc

oli,

caul

iflo

wer

, gre

en b

eans

, and

/or

zucc

hini

. M

ake

your

ow

n co

mbi

nati

on o

f ve

geta

bles

and

fru

its.

C

hopp

ed n

uts

may

be

adde

d.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

CR

EA

MY

FR

UIT

/VE

GE

TA

BL

E S

AL

AD

N

umbe

r of

serv

ings

: 6

Ingr

edie

nts:

3 cu

ps f

resh

, fro

zen,

can

ned

OR

dri

ed f

ruit

OR

3 cu

ps f

resh

OR

fro

zen

vege

tabl

es

1 (6

-oun

ce)

cont

aine

r fl

avor

ed lo

wfa

t yog

urt

Dir

ectio

ns:

1.

Dep

endi

ng o

n fr

esh,

fro

zen,

OR

can

ned

frui

ts O

R v

eget

able

s us

ed:

CH

OP

fre

sh in

gred

ient

s O

R

TH

AW

fro

zen

ingr

edie

nts

OR

D

RA

IN c

anne

d in

gred

ient

s.

2.

In a

larg

e bo

wl,

MIX

all

ingr

edie

nts

toge

ther

. CO

VE

R a

nd

RE

FR

IGE

RA

TE

unt

il r

eady

to S

ER

VE

. V

aria

tions

: E

xam

ples

of

frui

ts:

pine

appl

e, o

rang

e, b

anan

a, p

apay

a, m

ango

, app

le, o

r ra

isin

s.

Exa

mpl

es o

f ve

geta

bles

: fr

ozen

veg

etab

le c

ombi

nati

ons,

fre

sh c

abba

ge, c

arro

ts, b

rocc

oli,

caul

iflo

wer

, gre

en b

eans

, and

/or

zucc

hini

. M

ake

your

ow

n co

mbi

nati

on o

f ve

geta

bles

and

fru

its.

C

hopp

ed n

uts

may

be

adde

d.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Good Grinding for Wise Dining Fried Rice

Number of Servings: 4.5 *1 recipe will make 16-20 “taste” servings

Ingredients: ½ medium round onion 1 egg ½ cup cooked meat 1 ½ teaspoons oil 2 cups cooked rice 1 cup frozen peas OR mixed vegetables 1 teaspoon soy sauce Directions:

1. CHOP onion. SET aside. 2. In a small bowl, BEAT eggs. 3. CUBE or SLICE meat. 4. In a large skillet or pan HEAT oil. COOK onion and egg. 5. ADD meat and COOK until hot. 6. ADD rice. 7. TOSS and STIR gently until rice is heated through. 8. ADD peas OR mixed vegetables and soy sauce, MIX well. 9. HEAT until vegetables are cooked.

Variations:Use cooked brown rice for a hearty flavor and an even brown color. Use any leftover cooked meats. Use any available or leftover vegetables (fresh, canned, or frozen vegetables; bite-size pieces). Use oyster sauce.


- 203 -


- 204 -

Equipment � Electric Skilled � Extension Cord � Colander � Cutting board � Fork or whisk � Knife � Measuring cups � Measuring spoons � Mixing bowls � Mixing spoon � Tongs � Bowls and spoons


10/2

010

10

/201

0

FR

IED

RIC

E

N

umbe

r of

serv

ings

: 9

Ingr

edie

nts:

½

med

ium

rou

nd o

nion

1

egg

½ c

up c

ooke

d m

eat

1 ½

teas

poon

s oi

l 2

cups

coo

ked

rice

1

cup

froz

en p

eas

OR

mix

ed v

eget

able

s 1

teas

poon

soy

sau

ce

Dir

ectio

ns:

1.

CH

OP

oni

on. S

ET

asi

de.

2.

In a

sm

all b

owl,

BE

AT

egg

s.

3.

CU

BE

or

SL

ICE

mea

t. 4.

In

a la

rge

skil

let o

r pa

n H

EA

T o

il. C

OO

K o

nion

and

egg

. 5.

A

DD

mea

t and

CO

OK

unt

il h

ot.

6.

AD

D r

ice.

7.

T

OS

S a

nd S

TIR

gen

tly

unti

l ric

e is

hea

ted

thro

ugh.

8.

A

DD

pea

s O

R m

ixed

veg

etab

les

and

soy

sauc

e, M

IX w

ell.

9.

HE

AT

unt

il v

eget

able

s ar

e co

oked

. V

aria

tions

: U

se c

ooke

d br

own

rice

for

a h

eart

y fl

avor

and

an

even

bro

wn

colo

r.

Use

any

left

over

coo

ked

mea

ts.

Use

any

ava

ilab

le o

r le

ftov

er v

eget

able

s (f

resh

, can

ned,

or

fro

zen

ve

geta

bles

; bit

e-si

ze p

iece

s).

Use

oys

ter

sauc

e.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

FR

IED

RIC

E

N

umbe

r of

serv

ings

: 9

Ingr

edie

nts:

½

med

ium

rou

nd o

nion

1

egg

½ c

up c

ooke

d m

eat

1 ½

teas

poon

s oi

l 2

cups

coo

ked

rice

1

cup

froz

en p

eas

OR

mix

ed v

eget

able

s 1

teas

poon

soy

sau

ce

Dir

ectio

ns:

1.

CH

OP

oni

on. S

ET

asi

de.

2.

In a

sm

all b

owl,

BE

AT

egg

s.

3.

CU

BE

or

SL

ICE

mea

t. 4.

In

a la

rge

skil

let o

r pa

n H

EA

T o

il. C

OO

K o

nion

and

egg

. 5.

A

DD

mea

t and

CO

OK

unt

il h

ot.

6.

AD

D r

ice.

7.

T

OS

S a

nd S

TIR

gen

tly

unti

l ric

e is

hea

ted

thro

ugh.

8.

A

DD

pea

s O

R m

ixed

veg

etab

les

and

soy

sauc

e, M

IX w

ell.

9.

HE

AT

unt

il v

eget

able

s ar

e co

oked

. V

aria

tions

: U

se c

ooke

d br

own

rice

for

a h

eart

y fl

avor

and

an

even

bro

wn

colo

r.

Use

any

left

over

coo

ked

mea

ts.

Use

any

ava

ilab

le o

r le

ftov

er v

eget

able

s (f

resh

, can

ned,

or

fro

zen

ve

geta

bles

; bit

e-si

ze p

iece

s).

Use

oys

ter

sauc

e.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Good Grinding for Wise Dining Gon Lo Mein


½ (12-ounce) can luncheon meat 2 (10-ounce) packages chop suey mix ½ cup oyster sauce 2-3 tablespoons water 2 (10-ounce) packages refrigerated chow mein noodles Directions:1. SLICE luncheon meat into strips. 2. In a large pot, COOK luncheon meat. 3. ADD chop suey mix, MIX. 4. In a small bowl, COMBINE oyster sauce and water (to total

about � cups), and POUR over vegetables. MIX well. 5. ADD noodles and MIX. Variations:Use other sliced meats. Use 1½ cups of vegetables. Any combination of sliced carrots, celery, broccoli, string beans, watercress, cabbages, and/or bean sprouts. For topping add:

scrambled eggs (sliced thinly), green onions (cut into 1-inch lengths), or Chinese parsley (cut into 1-inch lengths)

Equipment

� Electric skillet or hot plate and wok � Knife � Cutting board � Colander


� Measuring cups � Measuring spoons � Tongs or mixing spoons � Plates and forks

Good Grinding for Wise Dining Gon Lo Mein

- 205 -

10/2

010

10/2

010

G

ON

LO

ME

IN

Num

ber

of se

rvin

gs: 1

0

Ingr

edie

nts:

½

(12

-oun

ce)

can

lunc

heon

mea

t 2

(10-

ounc

e) p

acka

ges

chop

sue

y m

ix

1/2

cup

oyst

er s

auce

2-

3 ta

bles

poon

s w

ater

2

(10-

ounc

e) p

acka

ges

refr

iger

ated

cho

w

mei

n no

odle

s

Dir

ectio

ns:

1.

SL

ICE

lunc

heon

mea

t int

o st

rips

. 2.

In

a la

rge

pot,

CO

OK

lunc

heon

mea

t.

3.

AD

D c

hop

suey

mix

, MIX

. 4.

In

a s

mal

l bow

l, C

OM

BIN

E o

yste

r sa

uce

and

wat

er (

to to

tal

abou

t 2/3

cup

s), a

nd P

OU

R o

ver

vege

tabl

es. M

IX w

ell.

5.

A

DD

noo

dles

and

MIX

. V

aria

tions

: U

se o

ther

sli

ced

mea

ts.

Use

1 -

1/2

cups

of

vege

tabl

es.

Any

com

bina

tion

of

slic

ed c

arro

ts,

cele

ry, b

rocc

oli,

stri

ng b

eans

, wat

ercr

ess,

cab

bage

s, a

nd/o

r be

an s

prou

ts.

For

topp

ing

add:

sc

ram

bled

egg

s (s

lice

d th

inly

), g

reen

oni

ons

(cut

into

1-

inch

leng

ths)

, Chi

nese

par

sley

(cu

t int

o 1-

inch

leng

ths)

. A

LW

AY

S P

RA

CT

ICE

SA

FE

FO

OD

HA

ND

LIN

G T

EC

HN

IQU

ES

.

G

ON

LO

ME

IN

Num

ber

of se

rvin

gs: 1

0

Ingr

edie

nts:

½

(12

-oun

ce)

can

lunc

heon

mea

t 2

(10-

ounc

e) p

acka

ges

chop

sue

y m

ix

1/2

cup

oyst

er s

auce

2-

3 ta

bles

poon

s w

ater

2

(10-

ounc

e) p

acka

ges

refr

iger

ated

cho

w

mei

n no

odle

s

Dir

ectio

ns:

1.

SL

ICE

lunc

heon

mea

t int

o st

rips

. 2.

In

a la

rge

pot,

CO

OK

lunc

heon

mea

t.

3.

AD

D c

hop

suey

mix

, MIX

. 4.

In

a s

mal

l bow

l, C

OM

BIN

E o

yste

r sa

uce

and

wat

er (

to to

tal

abou

t 2/3

cup

s), a

nd P

OU

R o

ver

vege

tabl

es. M

IX w

ell.

5.

A

DD

noo

dles

and

MIX

. V

aria

tions

: U

se o

ther

sli

ced

mea

ts.

Use

1 -

1/2

cups

of

vege

tabl

es.

Any

com

bina

tion

of

slic

ed c

arro

ts,

cele

ry, b

rocc

oli,

stri

ng b

eans

, wat

ercr

ess,

cab

bage

s, a

nd/o

r be

an s

prou

ts.

For

topp

ing

add:

sc

ram

bled

egg

s (s

lice

d th

inly

), g

reen

oni

ons

(cut

into

1-

inch

leng

ths)

, Chi

nese

par

sley

(cu

t int

o 1-

inch

leng

ths)

. A

LW

AY

S P

RA

CT

ICE

SA

FE

FO

OD

HA

ND

LIN

G T

EC

HN

IQU

ES

.

Good Grinding for Wise Dining Granola

Yield: approximately 2 ½ cups *1 recipe will make 10-20 “taste” servings Ingredients: 2 cups oatmeal (instant OR old fashioned) ¼ cup nonfat powdered milk � teaspoon cinnamon � teaspoon nutmeg ¼ cup wheat germ 2 tablespoons oil 3 tablespoons pancake syrup ¼ cup raisins ¼ cup chopped nuts Directions: 1. PREHEAT oven to 300° F. 2. In a large bowl, COMBINE oatmeal, powdered milk, cinnamon, nutmeg, and wheat germ. 3. In a small saucepan or skillet, COMBINE oil and pancake syrup.

HEAT until warm. MIX well. 4. ADD pancake syrup mixture to dry ingredients. 5. MIX well and SPREAD on cookie sheet or shallow pan. 6. BAKE in oven. MIX every 5-10 minutes until brown and crisp (about 15-20 minutes). 7. ADD raisins and nuts after cooking. 8. STORE in airtight container. Variations: Other dried fruits may be used. For children over 2 years of age, honey may be used instead of pancake syrup.


- 207 -

Equipment � Oven � Electric Skillet � Extension cord � Cookie sheet or shallow pan � Measuring cups � Measuring spoons � Mixing bowl (large) � Mixing spoon � Spatula � Pot holders � Plates or napkins



- 208 -

10/2

010

1

0/20

10

Gra

nola

Yie

lds:

app

roxi

mat

ely

5 cu

ps

Ingr

edie

nts:

2

cups

oat

mea

l (in

stan

t OR

old

fas

hion

ed)

¼ c

up n

onfa

t pow

dere

d m

ilk

1 / 8 te

aspo

on c

inna

mon

1 / 8

teas

poon

nut

meg

¼

cup

whe

at g

erm

2

tabl

espo

ons

oil

3 ta

bles

poon

s pa

ncak

e sy

rup

¼ c

up r

aisi

ns

¼ c

up c

hopp

ed n

uts

D

irec

tions

: 1.

P

RE

HE

AT

ove

n to

300

° F

. 2.

In

a la

rge

bow

l, C

OM

BIN

E o

atm

eal,

pow

dere

d m

ilk,

ci

nnam

on, n

utm

eg, a

nd w

heat

ger

m.

3.

In a

sm

all s

auce

pan

or s

kille

t, C

OM

BIN

E o

il a

nd p

anca

ke

syru

p.

4.

HE

AT

unt

il w

arm

. MIX

wel

l. 5.

A

DD

pan

cake

syr

up m

ixtu

re to

dry

ingr

edie

nts.

6.

M

IX w

ell a

nd S

PR

EA

D o

n co

okie

she

et o

r sh

allo

w p

an.

7.

BA

KE

in o

ven.

MIX

eve

ry 5

-10

min

utes

unt

il b

row

n an

d cr

isp

(abo

ut 1

5-20

min

utes

).

8.

AD

D r

aisi

ns a

nd n

uts

afte

r co

okin

g.

9.

ST

OR

E in

air

tigh

t con

tain

er

V

aria

tions

: O

ther

dri

ed f

ruit

s m

ay b

e us

ed.

For

chi

ldre

n ov

er 2

yea

rs o

f ag

e, h

oney

may

be

used

inst

ead

of

panc

ake

syru

p.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Gra

nola

Yie

lds:

app

roxi

mat

ely

5 cu

ps

Ingr

edie

nts:

2

cups

oat

mea

l (in

stan

t OR

old

fas

hion

ed)

¼ c

up n

onfa

t pow

dere

d m

ilk

1 / 8 te

aspo

on c

inna

mon

1 / 8

teas

poon

nut

meg

¼

cup

whe

at g

erm

2

tabl

espo

ons

oil

3 ta

bles

poon

s pa

ncak

e sy

rup

¼ c

up r

aisi

ns

¼ c

up c

hopp

ed n

uts

D

irec

tions

: 1.

P

RE

HE

AT

ove

n to

300

° F

. 2.

In

a la

rge

bow

l, C

OM

BIN

E o

atm

eal,

pow

dere

d m

ilk,

ci

nnam

on, n

utm

eg, a

nd w

heat

ger

m.

3.

In a

sm

all s

auce

pan

or s

kille

t, C

OM

BIN

E o

il a

nd p

anca

ke

syru

p.

4.

HE

AT

unt

il w

arm

. MIX

wel

l. 5.

A

DD

pan

cake

syr

up m

ixtu

re to

dry

ingr

edie

nts.

6.

M

IX w

ell a

nd S

PR

EA

D o

n co

okie

she

et o

r sh

allo

w p

an.

7.

BA

KE

in o

ven.

MIX

eve

ry 5

-10

min

utes

unt

il b

row

n an

d cr

isp

(abo

ut 1

5-20

min

utes

).

8.

AD

D r

aisi

ns a

nd n

uts

afte

r co

okin

g.

9.

ST

OR

E in

air

tigh

t con

tain

er

V

aria

tions

: O

ther

dri

ed f

ruit

s m

ay b

e us

ed.

For

chi

ldre

n ov

er 2

yea

rs o

f ag

e, h

oney

may

be

used

inst

ead

of

panc

ake

syru

p.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Good Grinding for Wise Dining Leafy Tofu

Number of servings: 3 * 1 recipe will make 6-8 “taste” servings Ingredients: ½ (20-ounce) container tofu 1 bunch spinach

1 tablespoon oil 1 tablespoon soy sauce ½ teaspoon toasted sesame seeds Directions:1. DRAIN tofu. 2. DICE tofu into 1-inch cubes. 3. TEAR spinach into bite-sized pieces. 4. In a large pan, HEAT oil and SAUTÉ tofu cubes for a few

minutes. MOVE tofu to the center of the pan. 5. ADD spinach, and soy sauce. MIX. 6. COVER pan and COOK until spinach is wilted. 7. SPRINKLE toasted sesame seeds. Variations:May use other dark green leafy vegetables. May use frozen spinach instead of fresh spinach. Equipment

� Electric skillet or hot plate and wok � Knife � Cutting board � Measuring spoons � Colander � Plates and forks


Good Grinding for Wise Dining Leafy Tofu

- 209 -

10/2

010

10/2

010

L

EA

FY T

OFU

N

umbe

r of

serv

ings

: 6

Ingr

edie

nts:

1 (2

0-ou

nce)

con

tain

er to

fu

2

bunc

hes

spin

ach

1-

2 ta

bles

poon

s oi

l 2

tabl

espo

ons

soy

sauc

e

1 te

aspo

on to

aste

d se

sam

e se

eds

D

irec

tions

: 1.

D

RA

IN to

fu.

2.

DIC

E to

fu in

to 1

-inc

h cu

bes.

3.

T

EA

R s

pina

ch in

to b

ite-

size

d pi

eces

. 4.

In

a la

rge

pan,

HE

AT

oil

and

SA

UT

É to

fu c

ubes

for

a f

ew

min

utes

. MO

VE

tofu

to th

e ce

nter

of

the

pan.

5.

A

DD

spi

nach

, and

soy

sau

ce. M

IX.

6.

CO

VE

R p

an a

nd C

OO

K u

ntil

spi

nach

is w

ilte

d.

7. S

PR

INK

LE

toas

ted

sesa

me

seed

s.

Var

iatio

ns:

May

use

oth

er d

ark

gree

n le

afy

vege

tabl

es o

r ca

bbag

e.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

L

EA

FY T

OFU

N

umbe

r of

serv

ings

: 6

Ingr

edie

nts:

1 (2

0-ou

nce)

con

tain

er to

fu

2

bunc

hes

spin

ach

1-

2 ta

bles

poon

s oi

l 2

tabl

espo

ons

soy

sauc

e

1 te

aspo

on to

aste

d se

sam

e se

eds

D

irec

tions

: 1.

D

RA

IN to

fu.

2.

DIC

E to

fu in

to 1

-inc

h cu

bes.

3.

T

EA

R s

pina

ch in

to b

ite-

size

d pi

eces

. 4.

In

a la

rge

pan,

HE

AT

oil

and

SA

UT

É to

fu c

ubes

for

a f

ew

min

utes

. MO

VE

tofu

to th

e ce

nter

of

the

pan.

5.

A

DD

spi

nach

, and

soy

sau

ce. M

IX.

6.

CO

VE

R p

an a

nd C

OO

K u

ntil

spi

nach

is w

ilte

d.

7. S

PR

INK

LE

toas

ted

sesa

me

seed

s.

Var

iatio

ns:

May

use

oth

er d

ark

gree

n le

afy

vege

tabl

es o

r ca

bbag

e.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Good Grinding for Wise Dining Peanut Butter Log

Yield: 1 log (10 pieces) *1 recipe will make 12-20 “taste” servings

Ingredients: ¼ cup plain cornflake cereal � cup nonfat powdered milk 1 tablespoon pancake syrup 6 tablespoons peanut butter Waxed paper Optional: ½ teaspoon vanilla extract 2 tablespoons raisins Directions:

1. In medium bowl, MIX cereal, powdered milk, and pancake syrup. 2. ADD peanut butter to the cereal mixture. 3. Optional: ADD vanilla extract and raisins. 4. MIX well. 5. Place mixture on waxed paper 13” X 15” long. 6. ROLL into log with waxed paper and refrigerate. 7. When ready to serve, SLICE into 2 inch pieces.

Variations: Other cereals may be used. Graham crackers may be used instead of cereal. Peanut butter may be creamy or chunky. For persons over 2 years of age, honey may be used instead of pancake syrup.


- 211 -


- 212 -

Equipment � Cutting board � Knife � Measuring cups � Measuring spoons � Mixing bowl (medium) � Mixing spoon � Napkins � Wax paper


10/2

010

10/2

010

PE

AN

UT

BU

TT

ER

LO

G

Yie

ld:

1 lo

g (2

0 pi

eces

) In

gred

ient

s:

½

cup

pla

in c

ornf

lake

cer

eal

⅔

cup

non

fat p

owde

red

milk

2 ta

bles

poon

s pan

cake

syru

p

¾ c

up p

eanu

t but

ter

Wax

pap

er

O

ptio

nal:

1 te

aspo

on v

anill

a ex

tract

¼

cup

rais

ins

Dir

ectio

ns:

1.

In m

ediu

m b

owl,

MIX

cer

eal,

pow

dere

d m

ilk, a

nd p

anca

ke

syru

p.

2.

AD

D p

eanu

t but

ter t

o th

e ce

real

mix

ture

. 3.

O

ptio

nal:

AD

D v

anill

a ex

tract

and

rais

ins.

4.

M

IX w

ell.

5.

PLA

CE

mix

ture

on

wax

ed p

aper

shee

t 13”

x15”

long

. 6.

R

OLL

into

log

with

wax

ed p

aper

and

refr

iger

ate.

7.

Whe

n re

ady

to se

rve,

SLI

CE

into

2 in

ch p

iece

s. V

aria

tions

: O

ther

cer

eals

may

be

used

. G

raha

m c

rack

ers m

ay b

e us

ed in

stea

d of

cer

eal.

Pean

ut b

utte

r may

be

crea

my

or c

hunk

y.

For c

hild

ren

over

2 y

ears

of a

ge, h

oney

can

be

used

inst

ead

of p

anca

ke

syru

p.

ALW

AY

S PR

AC

TIC

E SA

FE F

OO

D H

AN

DLI

NG

TEC

HN

IQU

ES.

PE

AN

UT

BU

TT

ER

LO

G

Yie

ld:

1 lo

g (2

0 pi

eces

) In

gred

ient

s:

½

cup

pla

in c

ornf

lake

cer

eal

⅔

cup

non

fat p

owde

red

milk

2 ta

bles

poon

s pan

cake

syru

p

¾ c

up p

eanu

t but

ter

Wax

pap

er

O

ptio

nal:

1 te

aspo

on v

anill

a ex

tract

¼

cup

rais

ins

Dir

ectio

ns:

1.

In m

ediu

m b

owl,

MIX

cer

eal,

pow

dere

d m

ilk, a

nd p

anca

ke

syru

p.

2.

AD

D p

eanu

t but

ter t

o th

e ce

real

mix

ture

. 3.

O

ptio

nal:

AD

D v

anill

a ex

tract

and

rais

ins.

4.

M

IX w

ell.

5.

PLA

CE

mix

ture

on

wax

ed p

aper

shee

t 13”

x15”

long

. 6.

R

OLL

into

log

with

wax

ed p

aper

and

refr

iger

ate.

7.

Whe

n re

ady

to se

rve,

SLI

CE

into

2 in

ch p

iece

s. V

aria

tions

: O

ther

cer

eals

may

be

used

. G

raha

m c

rack

ers m

ay b

e us

ed in

stea

d of

cer

eal.

Pean

ut b

utte

r may

be

crea

my

or c

hunk

y.

For c

hild

ren

over

2 y

ears

of a

ge, h

oney

can

be

used

inst

ead

of p

anca

ke

syru

p.

ALW

AY

S PR

AC

TIC

E SA

FE F

OO

D H

AN

DLI

NG

TEC

HN

IQU

ES.

Good Grinding for Wise Dining Pina Colada Sauce

Yield: approximately 1 cup *1 recipe will make 8-10 “taste” servings

Ingredients: 1 (6-ounce) container low-fat vanilla yogurt � (12-ounce) can frozen 100% pineapple juice concentrate Coconut extract flavoring to taste Directions:

1. In a small bowl, MIX ingredients well. 2. COVER and REFRIGERATE. 3. SERVE with sliced fruit OR vegetable sticks.

Equipment � Measuring cups � Mixing bowl � Mixing spoon � Plates and spoons


Good Grinding for Wise Dining Pina Colada Sauce

- 213 -

10/2

010

10/2

010

Pina

Col

ada

Sauc

e

Yie

lds:

app

roxi

mat

ely

3 cu

ps

Ingr

edie

nts:

3

(6-o

unce

) co

ntai

ners

low

fat v

anil

la y

ogur

t 1

(12-

ounc

e) c

an f

roze

n 10

0% p

inea

pple

juic

e co

ncen

trat

e C

ocon

ut e

xtra

ct f

lavo

ring

to ta

ste

Dir

ectio

ns:

1.

In a

sm

all b

owl,

MIX

ingr

edie

nts

wel

l. 2.

C

OV

ER

AN

D R

EF

RIG

ER

AT

E. S

ER

VE

wit

h sl

iced

fru

it

OR

veg

etab

le s

tick

s.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Pina

Col

ada

Sauc

e

Yie

lds:

app

roxi

mat

ely

3 cu

ps

Ingr

edie

nts:

3

(6-o

unce

) co

ntai

ners

low

fat v

anil

la y

ogur

t 1

(12-

ounc

e) c

an f

roze

n 10

0% p

inea

pple

juic

e co

ncen

trat

e C

ocon

ut e

xtra

ct f

lavo

ring

to ta

ste

Dir

ectio

ns:

1.

In a

sm

all b

owl,

MIX

ingr

edie

nts

wel

l. 2.

C

OV

ER

AN

D R

EF

RIG

ER

AT

E. S

ER

VE

wit

h sl

iced

fru

it

OR

veg

etab

le s

tick

s.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Good Grinding for Wise Dining Potato

Number of servings: 2 * 1 recipe will make 4-6 “taste” servings

Ingredients:1 medium potato

Directions:1. SCRUB potato well. 2. CUT approximately into 2-inch chunks. 3. PIERCE potato several times with a fork. MICROWAVE: 1. MICROWAVE on high 4-6 minutes. 2. COVER and LET STAND 5-10 minutes before serving. RICE COOKER: 1. PLACE steamer rack into rice cooker. Place about ½ inch of

water in rice cooker (not to go over the height of the rack). 2. PLACE potato in automatic rice cooker, COOK. 3. Potato is done when rice cooker automatically shuts off. * Crumpled foil or foil balls may be used instead of a steamer rack. Equipment

� Microwave or rice cooker � Knife � Cutting board � Foil or steamer rack (if using rice cooker) � Plates and forks


Good Grinding for Wise Dining Potato

- 215 -

9/20

09

9/20

09

POT

AT

OE

S N

umbe

r of

serv

ings

: 1

2 In

gred

ient

s:

6

med

ium

pot

atoe

s D

irec

tions

: 1.

S

CR

UB

pot

atoe

s w

ell;

RE

MO

VE

all

eye

s an

d sp

rout

s.

2.

CU

T a

ppro

xim

atel

y in

to 2

-inc

h ch

unks

. 3.

P

IER

CE

eac

h po

tato

sev

eral

tim

es w

ith

a fo

rk.

Var

iatio

ns:

MIC

RO

WA

VE

: 1.

P

LA

CE

in m

icro

wav

e an

d C

OO

K o

n hi

gh:

O

ne p

otat

o:

co

ok 4

-6 m

inut

es

T

wo

pota

toes

:

cook

6-8

min

utes

Thr

ee p

otat

oes:

co

ok 8

-12

min

utes

2.

C

OV

ER

and

LE

T S

TA

ND

5-1

0 m

inut

es b

efor

e se

rvin

g.

RIC

E C

OO

KE

R:

1.

PL

AC

E s

team

er r

ack

into

ric

e co

oker

. PL

AC

E a

bout

½ in

ch o

f w

ater

in r

ice

cook

er (

not t

o go

ove

r th

e he

ight

of

the

rack

).

2.

PL

AC

E p

otat

oes

in a

utom

atic

ric

e co

oker

and

CO

OK

. 3.

P

otat

oes

are

done

whe

n ri

ce c

ooke

r au

tom

atic

ally

shu

ts o

ff.

Hin

ts: C

rum

pled

foil

or fo

il ba

lls m

ay b

e us

ed in

stea

d of

a st

eam

er

rack

. Wra

ppin

g po

tato

es in

divi

dual

ly in

ti le

aves

may

resu

lt in

a

desi

rabl

e fla

vor.

TR

AD

ITIO

NA

L M

ET

HO

D:

BAK

E: In

ove

n or

toas

ter

oven

at 4

25°

F, B

AK

E f

or 3

0-45

min

utes

. BO

IL: I

n a

sauc

e pa

n/po

t, P

LA

CE

pot

atoe

s. A

DD

wat

er to

cov

er

pota

toes

. B

ring

to B

OIL

and

SIM

ME

R c

over

ed f

or 2

0-30

m

inut

es.

STEA

M: C

UB

E o

r S

LIC

E p

otat

oes.

PL

AC

E in

ste

amer

ove

r bo

ilin

g w

ater

. CO

VE

R a

nd S

IMM

ER

for

abo

ut 1

0-15

min

utes

.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

POT

AT

OE

S N

umbe

r of

serv

ings

: 1

2 In

gred

ient

s:

6

med

ium

pot

atoe

s D

irec

tions

: 1.

S

CR

UB

pot

atoe

s w

ell;

RE

MO

VE

all

eye

s an

d sp

rout

s.

2.

CU

T a

ppro

xim

atel

y in

to 2

-inc

h ch

unks

. 3.

P

IER

CE

eac

h po

tato

sev

eral

tim

es w

ith

a fo

rk.

Var

iatio

ns:

MIC

RO

WA

VE

: 1.

P

LA

CE

in m

icro

wav

e an

d C

OO

K o

n hi

gh:

O

ne p

otat

o:

co

ok 4

-6 m

inut

es

T

wo

pota

toes

:

cook

6-8

min

utes

Thr

ee p

otat

oes:

co

ok 8

-12

min

utes

2.

C

OV

ER

and

LE

T S

TA

ND

5-1

0 m

inut

es b

efor

e se

rvin

g.

RIC

E C

OO

KE

R:

1.

PL

AC

E s

team

er r

ack

into

ric

e co

oker

. PL

AC

E a

bout

½ in

ch o

f w

ater

in r

ice

cook

er (

not t

o go

ove

r th

e he

ight

of

the

rack

).

2.

PL

AC

E p

otat

oes

in a

utom

atic

ric

e co

oker

and

CO

OK

. 3.

P

otat

oes

are

done

whe

n ri

ce c

ooke

r au

tom

atic

ally

shu

ts o

ff.

Hin

ts: C

rum

pled

foil

or fo

il ba

lls m

ay b

e us

ed in

stea

d of

a st

eam

er

rack

. Wra

ppin

g po

tato

es in

divi

dual

ly in

ti le

aves

may

resu

lt in

a

desi

rabl

e fla

vor.

TR

AD

ITIO

NA

L M

ET

HO

D:

BAK

E: In

ove

n or

toas

ter

oven

at 4

25°

F, B

AK

E f

or 3

0-45

min

utes

. BO

IL: I

n a

sauc

e pa

n/po

t, P

LA

CE

pot

atoe

s. A

DD

wat

er to

cov

er

pota

toes

. B

ring

to B

OIL

and

SIM

ME

R c

over

ed f

or 2

0-30

m

inut

es.

STEA

M: C

UB

E o

r S

LIC

E p

otat

oes.

PL

AC

E in

ste

amer

ove

r bo

ilin

g w

ater

. CO

VE

R a

nd S

IMM

ER

for

abo

ut 1

0-15

min

utes

.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Good Grinding for Wise Dining Pumpkin Shortbread

Yield: 20 pieces Ingredients:

Crust:1 cup butter (2 blocks)

½ cup white sugar 3 cups flour

Filling: 1 can (29-ounce) pumpkin 1½ cups white sugar 4 eggs 2 (12-ounce) cans of lowfat evaporated milk ½ teaspoon ginger ½ teaspoon cloves 1 teaspoon salt 1 teaspoon cinnamon Directions for crust: 1. In a medium bowl, CREAM butter and sugar. 2. ADD flour and MIX well. 3. PRESS mixture evenly into a 9x13 pan. Directions for filling: 1. PREHEAT oven to 425� F. 2. In a large bowl, MIX pumpkin and sugar thoroughly. 3. ADD eggs, evaporated milk, ginger, cloves, salt, and cinnamon

to pumpkin mixture and MIX well. 4. POUR pumpkin mixture into crust. 5. BAKE for 15 minutes at 425� F. 6. REDUCE heat to 350� F. 7. BAKE for 55 minutes or until done. 8. INSERT a toothpick or butter knife to test for doneness. (The toothpick/knife should come out clean.)


- 217 -


- 218 -

Equipment

� Oven � Mixing bowls � 9x13 pan � Toothpick or knife � Measuring cups � Measuring spoons � Plates and forks


10/2

010

10

/201

0

PU

MPK

IN S

HO

RT

BR

EA

D

Yie

lds:

20

piec

es

Ingr

edie

nts:

F

illi

ng:

C

rust

: 1

can

(29

ounc

es)

pum

pkin

1

cup

butt

er (

2 bl

ocks

) 1

½ c

ups

whi

te s

ugar

½ c

up w

hite

sug

ar

4 eg

gs

3

cups

flo

ur

2 (1

2 ou

nces

) ca

ns o

f

low

fat e

vapo

rate

d m

ilk

½ te

aspo

on g

inge

r ½

teas

poon

clo

ves

1 te

aspo

on s

alt

1 te

aspo

on c

inna

mon

Dir

ectio

ns fo

r cr

ust:

1.

In

a m

ediu

m b

owl,

CR

EA

M b

utte

r an

d su

gar.

2.

A

DD

flo

ur a

nd M

IX w

ell.

3.

PR

ES

S m

ixtu

re e

venl

y in

to a

9x1

3 pa

n.

Dir

ectio

ns fo

r fil

ling:

1.

P

RE

HE

AT

ove

n to

425

° F

. 2.

In

a la

rge

bow

l, M

IX p

umpk

in a

nd s

ugar

thor

ough

ly.

3.

AD

D e

ggs,

eva

pora

ted

mil

k, g

inge

r, c

love

s, s

alt,

and

cinn

amon

to p

umpk

in m

ixtu

re a

nd M

IX w

ell.

4.

PO

UR

pum

pkin

mix

ture

into

cru

st.

5.

BA

KE

for

15

min

utes

at 4

25°

F.

6.

RE

DU

CE

hea

t to

350°

F.

7.

BA

KE

for

55

min

utes

or

unti

l don

e.

8. I

NS

ER

T a

toot

hpic

k or

but

ter

knif

e to

test

for

don

enes

s. (

The

to

othp

ick

shou

ld c

ome

out c

lean

) A

LW

AY

S P

RA

CT

ICE

SA

FE

FO

OD

HA

ND

LIN

G T

EC

HN

IQU

ES

.

PUM

PKIN

SH

OR

TB

RE

AD

Y

ield

s: 2

0 pi

eces

In

gred

ient

s:

Fil

ling

:

Cru

st:

1 ca

n (2

9 ou

nces

) pu

mpk

in

1 cu

p bu

tter

(2

bloc

ks)

1 ½

cup

s w

hite

sug

ar

½

cup

whi

te s

ugar

4

eggs

3 cu

ps f

lour

2

(12

ounc

es)

cans

of

lo

wfa

t eva

pora

ted

mil

k ½

teas

poon

gin

ger

½ te

aspo

on c

love

s 1

teas

poon

sal

t 1

teas

poon

cin

nam

on

D

irec

tions

for

crus

t:

1.

In a

med

ium

bow

l, C

RE

AM

but

ter

and

suga

r.

2.

AD

D f

lour

and

MIX

wel

l. 3.

P

RE

SS

mix

ture

eve

nly

into

a 9

x13

pan.

D

irec

tions

for

fillin

g:

1.

PR

EH

EA

T o

ven

to 4

25°

F.

2.

In a

larg

e bo

wl,

MIX

pum

pkin

and

sug

ar th

orou

ghly

. 3.

A

DD

egg

s, e

vapo

rate

d m

ilk,

gin

ger,

clo

ves,

sal

t, an

d ci

nnam

on to

pum

pkin

mix

ture

and

MIX

wel

l. 4.

P

OU

R p

umpk

in m

ixtu

re in

to c

rust

. 5.

B

AK

E f

or 1

5 m

inut

es a

t 425

° F

. 6.

R

ED

UC

E h

eat t

o 35

0° F

. 7.

B

AK

E f

or 5

5 m

inut

es o

r un

til d

one.

8.

IN

SE

RT

a to

othp

ick

or b

utte

r kn

ife

to te

st f

or d

onen

ess.

(T

he

toot

hpic

k sh

ould

com

e ou

t cle

an)

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Good Grinding for Wise Dining Quesadillas

Number of servings: 2.5 *1 recipe will make 20-30 “taste” servings

Ingredients: ½ tomato 1 cup grated cheese ½ (10-count) package small flour tortillas Optional: bell peppers round onions taco sauce beans: kidney, pinto, OR refried Directions:

1. DICE tomato and other optional ingredients. SETaside. 2. GRATE cheese. SET aside. 3. In a large skillet/pan, PLACE tortilla to warm. 4. SPRINKLE tomato and cheese on tortilla. 5. ADD optional ingredients on top of tortilla: CHOPPED bell peppers

OR round onions, taco sauce, and beans. 6. PLACE a second tortilla on top. 7. HEAT until cheese is melted. 8. CUT into wedges like a pizza.

Variations: Use other cheeses. Use other vegetables.


- 219 -


- 220 -

Equipment � Electric Skillet � Extension Cord � Can Opener � Cutting Board � Colander � Grater � Knife � Measuring cups � Mixing bowls � Spatula


10/2

010

10

/201

0

QU

ESA

DIL

LA

S N

umbe

r of

serv

ings

: 5

In

gred

ient

s:

1

tom

ato

2

cups

gra

ted

chee

se

1 (1

0-co

unt)

pac

kage

sm

all f

lour

tort

illa

s

Opt

iona

l: b

ell p

eppe

rs

rou

nd o

nion

s

tac

o sa

uce

b

eans

: kid

ney,

pin

to, O

R r

efri

ed

Dir

ectio

ns:

1.

DIC

E to

mat

oes

and

othe

r op

tion

al in

gred

ient

s. S

ET

as

ide.

2.

G

RA

TE

che

ese.

SE

T a

side

. 3.

In

a la

rge

skil

let/

pan,

PL

AC

E to

rtil

la to

war

m.

4.

SP

RIN

KL

E to

mat

o an

d ch

eese

on

tort

illa

. 5.

A

DD

Opt

iona

l ing

redi

ents

on

top

of to

rtil

la: C

HO

PP

ED

be

ll p

eppe

rs O

R r

ound

oni

ons,

taco

sau

ce, a

nd b

eans

. 6.

P

LA

CE

a s

econ

d to

rtil

la o

n to

p.

7.

HE

AT

unt

il c

hees

e is

mel

ted.

8.

C

UT

into

wed

ges

like

a p

izza

. V

aria

tions

: U

se o

ther

che

eses

. U

se o

ther

veg

etab

les.

A

LW

AY

S P

RA

CT

ICE

SA

FE

FO

OD

HA

ND

LIN

G T

EC

HN

IQU

ES

.

QU

ESA

DIL

LA

S N

umbe

r of

serv

ings

: 5

In

gred

ient

s:

1

tom

ato

2

cups

gra

ted

chee

se

1 (1

0-co

unt)

pac

kage

sm

all f

lour

tort

illa

s

Opt

iona

l: b

ell p

eppe

rs

rou

nd o

nion

s

tac

o sa

uce

b

eans

: kid

ney,

pin

to, O

R r

efri

ed

Dir

ectio

ns:

1.

DIC

E to

mat

oes

and

othe

r op

tion

al in

gred

ient

s. S

ET

as

ide.

2.

G

RA

TE

che

ese.

SE

T a

side

. 3.

In

a la

rge

skil

let/

pan,

PL

AC

E to

rtil

la to

war

m.

4.

SP

RIN

KL

E to

mat

o an

d ch

eese

on

tort

illa

. 5.

A

DD

Opt

iona

l ing

redi

ents

on

top

of to

rtil

la: C

HO

PP

ED

be

ll p

eppe

rs O

R r

ound

oni

ons,

taco

sau

ce, a

nd b

eans

. 6.

P

LA

CE

a s

econ

d to

rtil

la o

n to

p.

7.

HE

AT

unt

il c

hees

e is

mel

ted.

8.

C

UT

into

wed

ges

like

a p

izza

. V

aria

tions

: U

se o

ther

che

eses

. U

se o

ther

veg

etab

les.

A

LW

AY

S P

RA

CT

ICE

SA

FE

FO

OD

HA

ND

LIN

G T

EC

HN

IQU

ES

.

Good Grinding for Wise Dining Salsa

Yield: approximately 2 cups *1 recipe will make 16-20 “taste” servings

Ingredients: 4 to 6 ounces tomatoes OR 1 (14.5-ounce) can whole tomatoes ¼ small round onion 1 tablespoon Chinese parsley ½ piece chili pepper ½ teaspoon lemon OR lime juice Directions:

1. Finely CHOP tomatoes, onions, and parsley. 2. MINCE chili pepper. 3. In a medium bowl, COMBINE tomatoes, onion, chili pepper, lemon

or lime juice, and Chinese parsley. 4. COVER and REFRIGERATE until ready to SERVE.

Variations:Canned stewed or diced tomatoes may be used instead of whole tomatoes. Salsa may be used as a dressing or dip. Chili flakes may be used instead of chili pepper.


- 221 -


- 222 -

Equipment � Can opener � Cutting board � Knife � Measuring spoons � Mixing bowls � Mixing spoon � Plates and spoons


10/2

010

10

/201

0

SAL

SA

Yie

ld:

app

roxi

mat

ely

4 cu

ps

Ingr

edie

nts:

½

- ¾

pou

nds

tom

atoe

s O

R 1

can

(28

-oun

ce)

who

le

tom

atoe

s

½ s

mal

l rou

nd o

nion

2

tabl

espo

ons

Chi

nese

par

sley

1 pi

ece

chil

i pep

per

1

teas

poon

lem

on O

R li

me

juic

e

D

irec

tions

: 1.

F

inel

y C

HO

P to

mat

oes,

oni

ons,

and

par

sley

. 2.

M

INC

E c

hili

pep

per.

3.

In

a m

ediu

m b

owl,

CO

MB

INE

tom

atoe

s, o

nion

, chi

li

pepp

er, l

emon

or

lim

e ju

ice,

and

Chi

nese

par

sley

. 4.

C

OV

ER

and

RE

FR

IGE

RA

TE

unt

il r

eady

to S

ER

VE

. V

aria

tions

: C

anne

d st

ewed

tom

atoe

s m

ay b

e us

ed in

stea

d of

who

le to

mat

oes.

S

alsa

may

be

used

as

a dr

essi

ng o

r di

p.

Chi

li f

lake

s m

ay b

e us

ed in

stea

d of

chi

li p

eppe

r.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

SAL

SA

Yie

ld:

app

roxi

mat

ely

4 cu

ps

Ingr

edie

nts:

½

- ¾

pou

nds

tom

atoe

s O

R 1

can

(28

-oun

ce)

who

le

tom

atoe

s

½ s

mal

l rou

nd o

nion

2

tabl

espo

ons

Chi

nese

par

sley

1 pi

ece

chil

i pep

per

1

teas

poon

lem

on O

R li

me

juic

e

D

irec

tions

: 1.

F

inel

y C

HO

P to

mat

oes,

oni

ons,

and

par

sley

. 2.

M

INC

E c

hili

pep

per.

3.

In

a m

ediu

m b

owl,

CO

MB

INE

tom

atoe

s, o

nion

, chi

li

pepp

er, l

emon

or

lim

e ju

ice,

and

Chi

nese

par

sley

. 4.

C

OV

ER

and

RE

FR

IGE

RA

TE

unt

il r

eady

to S

ER

VE

. V

aria

tions

: C

anne

d st

ewed

tom

atoe

s m

ay b

e us

ed in

stea

d of

who

le to

mat

oes.

S

alsa

may

be

used

as

a dr

essi

ng o

r di

p.

Chi

li f

lake

s m

ay b

e us

ed in

stea

d of

chi

li p

eppe

r.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Good Grinding for Wise Dining Scrambled Tofu

Number of servings: 2 *1 recipe will make 8-16 “taste” servings

Ingredients: ½ (20-ounce) container tofu 1 ½ teaspoons butter ¼ (10-ounce) package bean sprouts 1 egg Salt and pepper to taste Optional: garlic watercress mushrooms cheese bell pepper green onions chop suey mix Directions:

1. DRAIN tofu. 2. In a small bowl, DICE or MASH tofu. 3. Optional: CRUSH garlic. SLICE: watercress, mushrooms, cheese, bell peppers, and green onions. 4. In a plan, MELT butter. ADD tofu. 5. ADD bean sprouts and optional ingredients. SAUTE over medium

heat until lightly BROWNED. 6. BEAT eggs and ADD to tofu mixture. COOK until firm. 7. SPRINKLE salt and pepper to taste. 8. STIR and COOK until firm.

Variations:SAUTE one or more optional ingredients with tofu. Season to taste.


- 223 -


- 224 -

Equipment � Electric skillet � Extension cord � Colander � Cutting board � Fork � Knife � Measuring spoons � Mixing bowls � Mixing spoon � Paper towel � Plates and forks


10/2

010

10/2

010

Sc

ram

bled

Tof

u

Num

ber

of se

rvin

gs: 4

In

gred

ient

s:

1 ½

teas

poon

s bu

tter

¼

(10

-oun

ce)

pack

age

bean

spr

outs

1

egg

Sal

t and

pep

per

to ta

ste

Opt

iona

l: g

arli

c

bell

pep

per

w

ater

cres

s gr

een

onio

ns

m

ushr

oom

s ch

op s

uey

mix

che

ese

D

irec

tions

: 1.

D

RA

IN to

fu.

2.

In a

sm

all b

owl,

DIC

E o

r M

AS

H to

fu.

3.

Opt

iona

l: C

RU

SH

gar

lic.

S

LIC

E: w

ater

cres

s, m

ushr

oom

s, c

hees

e, b

ell

pepp

ers,

and

gr

een

onio

ns.

4.

In a

pla

n, M

EL

T b

utte

r. A

DD

tofu

. 5.

A

DD

bea

n sp

rout

s an

d op

tion

al in

gred

ient

s. S

AU

TE

ove

r m

ediu

m h

eat u

ntil

ligh

tly

BR

OW

NE

D.

6.

BE

AT

egg

s an

d A

DD

to to

fu m

ixtu

re. C

OO

K u

ntil

fir

m.

7.

SP

RIN

KL

E s

alt a

nd p

eppe

r to

tast

e.

8.

ST

IR a

nd C

OO

K u

ntil

fir

m.

V

aria

tions

: S

AU

TE

one

or

mor

e op

tion

al in

gred

ient

s w

ith

tofu

. Sea

son

to ta

ste.

A

LW

AY

S P

RA

CT

ICE

SA

FE

FO

OD

HA

ND

LIN

G T

EC

HN

IQU

ES

.

Sc

ram

bled

Tof

u

Num

ber

of se

rvin

gs: 4

In

gred

ient

s:

1 ½

teas

poon

s bu

tter

¼

(10

-oun

ce)

pack

age

bean

spr

outs

1

egg

Sal

t and

pep

per

to ta

ste

Opt

iona

l: g

arli

c

bell

pep

per

w

ater

cres

s gr

een

onio

ns

m

ushr

oom

s ch

op s

uey

mix

che

ese

D

irec

tions

: 1.

D

RA

IN to

fu.

2.

In a

sm

all b

owl,

DIC

E o

r M

AS

H to

fu.

3.

Opt

iona

l: C

RU

SH

gar

lic.

S

LIC

E: w

ater

cres

s, m

ushr

oom

s, c

hees

e, b

ell

pepp

ers,

and

gr

een

onio

ns.

4.

In a

pla

n, M

EL

T b

utte

r. A

DD

tofu

. 5.

A

DD

bea

n sp

rout

s an

d op

tion

al in

gred

ient

s. S

AU

TE

ove

r m

ediu

m h

eat u

ntil

ligh

tly

BR

OW

NE

D.

6.

BE

AT

egg

s an

d A

DD

to to

fu m

ixtu

re. C

OO

K u

ntil

fir

m.

7.

SP

RIN

KL

E s

alt a

nd p

eppe

r to

tast

e.

8.

ST

IR a

nd C

OO

K u

ntil

fir

m.

V

aria

tions

: S

AU

TE

one

or

mor

e op

tion

al in

gred

ient

s w

ith

tofu

. Sea

son

to ta

ste.

A

LW

AY

S P

RA

CT

ICE

SA

FE

FO

OD

HA

ND

LIN

G T

EC

HN

IQU

ES

.

Good Grinding for Wise Dining Skillet Fruit

Number of servings: 8 *1 recipe will make 6-8 “taste” servings Ingredients: ½ teaspoon lemon rind zest** 1 ½ - 2 cups fruit (fresh OR canned) � cup fruit juice OR water 1 tablespoon brown sugar 1 tablespoon butter Directions:

1. GRATE lemon zest. SET aside. 2. SLICE or DRAIN fruits and SET aside. 3. In a large pot, STIR lemon zest, fruit juice OR water and brown

sugar. 4. ADD butter and STIR until melted and sugar is dissolved. 5. ADD fruit. 6. MIX well and SERVE while hot.

Variations:Fresh mango, papaya, banana, drained mandarin oranges, or other canned fruits may be used. Use skillet fruit in place of syrup on French toast, pancakes, or waffles. ** zest is the outer most skin of citrus fruits


- 225 -


- 226 -

Equipment � Electric Skillet � Extension cord � Bowls � Can opener � Colander � Grater � Measuring cups � Measuring spoons � Mixing spoon


10/2

010

10/2

010

Sk

illet

Fru

it

Num

ber

of se

rvin

gs: 1

6 In

gred

ient

s:

½ t

easp

oon

lem

on r

ind

zest

**

1 ½

- 2

cup

s fr

uit (

fres

h or

can

ned)

1 / 8

cu

p fr

uit j

uice

OR

wat

er

1 ta

bles

poon

bro

wn

suga

r 1

tabl

espo

on b

utte

r

Dir

ectio

ns:

1.

GR

AT

E le

mon

zes

t. S

ET

asi

de

2.

SL

ICE

or

DR

AIN

fru

its

and

SE

T a

side

. 3.

In

a la

rge

pot,

ST

IR le

mon

zes

t, fr

uit j

uice

OR

wat

er a

nd

brow

n su

gar.

4.

A

DD

but

ter

and

ST

IR u

ntil

mel

ted

and

suga

r is

dis

solv

ed.

5.

AD

D f

ruit

. 6.

M

IX w

ell a

nd S

ER

VE

whi

le h

ot.

V

aria

tions

: F

resh

man

go, p

apay

a, b

anan

a, d

rain

ed m

anda

rin

oran

ges,

or

othe

r ca

nned

fru

its

may

be

used

. U

se s

kill

et f

ruit

in p

lace

of

syru

p on

Fre

nch

toas

t, pa

ncak

es, o

r w

affl

es.

** z

est i

s th

e ou

ter

mos

t ski

n of

cit

rus

frui

ts

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Skill

et F

ruit

Num

ber

of se

rvin

gs: 1

6 In

gred

ient

s:

½ t

easp

oon

lem

on r

ind

zest

**

1 ½

- 2

cup

s fr

uit (

fres

h or

can

ned)

1 / 8

cu

p fr

uit j

uice

OR

wat

er

1 ta

bles

poon

bro

wn

suga

r 1

tabl

espo

on b

utte

r

Dir

ectio

ns:

1.

GR

AT

E le

mon

zes

t. S

ET

asi

de

2.

SL

ICE

or

DR

AIN

fru

its

and

SE

T a

side

. 3.

In

a la

rge

pot,

ST

IR le

mon

zes

t, fr

uit j

uice

OR

wat

er a

nd

brow

n su

gar.

4.

A

DD

but

ter

and

ST

IR u

ntil

mel

ted

and

suga

r is

dis

solv

ed.

5.

AD

D f

ruit

. 6.

M

IX w

ell a

nd S

ER

VE

whi

le h

ot.

V

aria

tions

: F

resh

man

go, p

apay

a, b

anan

a, d

rain

ed m

anda

rin

oran

ges,

or

othe

r ca

nned

fru

its

may

be

used

. U

se s

kill

et f

ruit

in p

lace

of

syru

p on

Fre

nch

toas

t, pa

ncak

es, o

r w

affl

es.

** z

est i

s th

e ou

ter

mos

t ski

n of

cit

rus

frui

ts

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Good Grinding for Wise Dining Somen Salad


Ingredients: ½ (9-ounce) package somen noodles ½ head romaine lettuce ½ medium carrot ½ (6-ounce) block fish cake Optional: ½ cup leftover meats, imitation crab, OR char siu 2 tablespoons green onions Dressing: ½ teaspoon salt 1 tablespoon water 2 tablespoons sesame oil 2 tablespoons + 2 teaspoons sugar 2 tablespoons soy sauce ¼ cup vinegar Optional: 2 tablespoons sesame seeds Directions:

1. In a skillet, COOK somen noodles. SET aside. 2. SHRED the lettuce. 3. GRATE the carrot. 4. SLICE the fishcake and Optional items: meats, crab, or char siu. 5. Optional: CUT green onion into 1 inch lengths. 6. In a large platter or bowl, LAYER somen, lettuce, carrot, fishcake. (Optional: meats, crab, char siu, and green onions.) 7. COVER and REFRIGERATE until ready to SERVE. 8. In a small bowl, MIX dressing ingredients: salt, sesame oil, soy

sauce, water, sugar, vinegar, and Optional: sesame seeds. 9. Just before serving, SHAKE and POUR dressing over salad.

Variations: Soba noodles may be used. Other vegetables may be used.


- 227 -


- 228 -

Equipment � Electric skillet � Extension cord � Cutting board � Colander � Grater � Knife � Measuring cups � Measuring spoons � Mixing bowls � Tongs � Vegetable peeler � Plates and forks


10/2

010

10/2

010

SO

ME

N S

AL

AD

N

umbe

r of

serv

ings

: 6

Ingr

edie

nts:

1 (9

-oun

ce) p

acka

ge so

men

noo

dles

1 he

ad ro

mai

ne le

ttuce

1

med

ium

car

rot

1

(6 ½

-oun

ce) b

lock

fish

cak

e

Opt

iona

l: 1

cup

lefto

ver m

eats

, im

itatio

n cr

ab, o

r cha

r siu

¼

cup

gre

en o

nion

s

Dre

ssin

g:

1 te

aspo

on sa

lt ⅓

cup

suga

r

¼

cup

sesa

me

oil

½ c

up v

ineg

ar

¼

cup

soy

sauc

e

Opt

iona

l: ¼

cup

sesa

me

seed

s

2 ta

bles

poon

s wat

er

D

irec

tions

: 1.

In

a m

ediu

m p

ot, C

OO

K so

men

noo

dles

, SET

asi

de.

2.

SHR

ED th

e le

ttuce

. 3.

G

RA

TE th

e ca

rrot

. 4.

SL

ICE

the f

ishca

ke an

d O

ptio

nal i

tem

s: m

eats,

crab

, or c

har s

iu.

5.

Opt

iona

l: C

UT

gree

n on

ion

into

1 in

ch le

ngth

s. 6.

In

a la

rge

plat

ter o

r bow

l, LA

YER

som

en, l

ettu

ce, c

arro

t, fis

hcak

e,

(Opt

iona

l: m

eats

, cra

b, c

har s

iu, a

nd g

reen

oni

ons)

. 7.

C

OV

ER a

nd R

EFR

IGER

ATE

unt

il re

ady

to S

ERV

E.

8.

In a

jar,

MIX

dre

ssin

g in

gred

ient

s: sa

lt, se

sam

e oi

l, so

y sa

uce,

w

ater

, sug

ar, v

ineg

ar, a

nd O

ptio

nal:

sesa

me

seed

s. 9.

Ju

st b

efor

e se

rvin

g, S

HA

KE

and

POU

R d

ress

ing

over

sala

d.

Var

iatio

ns:

Soba

noo

dles

may

be

used

. O

ther

veg

etab

les m

ay b

e us

ed.

ALW

AY

S PR

AC

TIC

E SA

FE F

OO

D H

AN

DLI

NG

TEC

HN

IQU

ES.

SO

ME

N S

AL

AD

N

umbe

r of

serv

ings

: 6

Ingr

edie

nts:

1 (9

-oun

ce) p

acka

ge so

men

noo

dles

1 he

ad ro

mai

ne le

ttuce

1

med

ium

car

rot

1

(6 ½

-oun

ce) b

lock

fish

cak

e

Opt

iona

l: 1

cup

lefto

ver m

eats

, im

itatio

n cr

ab, o

r cha

r siu

¼

cup

gre

en o

nion

s

Dre

ssin

g:

1 te

aspo

on sa

lt ⅓

cup

suga

r

¼

cup

sesa

me

oil

½ c

up v

ineg

ar

¼

cup

soy

sauc

e

Opt

iona

l: ¼

cup

sesa

me

seed

s

2 ta

bles

poon

s wat

er

D

irec

tions

: 1.

In

a m

ediu

m p

ot, C

OO

K so

men

noo

dles

, SET

asi

de.

2.

SHR

ED th

e le

ttuce

. 3.

G

RA

TE th

e ca

rrot

. 4.

SL

ICE

the f

ishca

ke an

d O

ptio

nal i

tem

s: m

eats,

crab

, or c

har s

iu.

5.

Opt

iona

l: C

UT

gree

n on

ion

into

1 in

ch le

ngth

s. 6.

In

a la

rge

plat

ter o

r bow

l, LA

YER

som

en, l

ettu

ce, c

arro

t, fis

hcak

e,

(Opt

iona

l: m

eats

, cra

b, c

har s

iu, a

nd g

reen

oni

ons)

. 7.

C

OV

ER a

nd R

EFR

IGER

ATE

unt

il re

ady

to S

ERV

E.

8.

In a

jar,

MIX

dre

ssin

g in

gred

ient

s: sa

lt, se

sam

e oi

l, so

y sa

uce,

w

ater

, sug

ar, v

ineg

ar, a

nd O

ptio

nal:

sesa

me

seed

s. 9.

Ju

st b

efor

e se

rvin

g, S

HA

KE

and

POU

R d

ress

ing

over

sala

d.

Var

iatio

ns:

Soba

noo

dles

may

be

used

. O

ther

veg

etab

les m

ay b

e us

ed.

ALW

AY

S PR

AC

TIC

E SA

FE F

OO

D H

AN

DLI

NG

TEC

HN

IQU

ES.

Good Grinding for Wise Dining Thousand Island Dressing

Yield: approximately 1½ cups * 1 recipe will make 16-24 “taste” servings Ingredients: 1 (8-ounce) container lowfat vanilla yogurt ¼ cup ketchup ¼ cup pickle relish ¼ teaspoon pepper Directions:1. In a small bowl, MIX yogurt, ketchup, pickles, and pepper. 2. CHILL for 1-2 hours before serving. Variations: Use as a dressing or dip for vegetables and salads in place of

mayonnaise. Equipment

� Mixing bowl � Measuring cups � Measuring spoons � Spoon


Good Grinding for Wise Dining Thousand Island Dressing

- 229 -

10/2

010

10/2

010

TH

OU

SAN

D IS

LA

ND

DR

ESS

ING

Y

ield

s: a

ppro

xim

atel

y 1

½ c

ups

Ingr

edie

nts:

1

(8

ounc

es)

cont

aine

r lo

wfa

t van

illa

yog

urt

¼ c

up k

etch

up

¼ c

up p

ickl

e re

lish

¼

teas

poon

pep

per

D

irec

tions

:

1.

In a

sm

all b

owl,

MIX

yog

urt,

ketc

hup,

pic

kles

and

pep

per.

2.

C

HIL

L f

or 1

-2 h

ours

bef

ore

serv

ing.

V

aria

tions

: U

se a

s a

dres

sing

or

dip

for

vege

tabl

es a

nd s

alad

s in

pla

ce o

f m

ayon

nais

e.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

TH

OU

SAN

D IS

LA

ND

DR

ESS

ING

Y

ield

s: a

ppro

xim

atel

y 1

½ c

ups

Ingr

edie

nts:

1

(8

ounc

es)

cont

aine

r lo

wfa

t van

illa

yog

urt

¼ c

up k

etch

up

¼ c

up p

ickl

e re

lish

¼

teas

poon

pep

per

D

irec

tions

:

1.

In a

sm

all b

owl,

MIX

yog

urt,

ketc

hup,

pic

kles

and

pep

per.

2.

C

HIL

L f

or 1

-2 h

ours

bef

ore

serv

ing.

V

aria

tions

: U

se a

s a

dres

sing

or

dip

for

vege

tabl

es a

nd s

alad

s in

pla

ce o

f m

ayon

nais

e.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Good Grinding for Wise Dining Tuna Sunshine Mix

Yield: approximately 1 ½ cups *1 recipe will make 8-12 “taste” servings

Ingredients: 1 (5-ounce) can tuna in water ½ carrot ½ cup nonfat powdered milk ¼ cup mayonnaise Pepper to taste Optional: ¼ cup round onion ¼ cup celery 2 tablespoons pickle relish Directions:

1. DRAIN tuna. 2. GRATE carrot. 3. In a medium bowl, MIX tuna, carrot, powdered milk, mayonnaise,

and pepper together. 4. Optional: ADD finely CHOPPED onion, celery, and relish to mixture. 5. COVER and REFRIGERATE until ready to SERVE.

Variations: Use as a sandwich spread, cracker topping, or as a vegetable dip.

Good Grinding for Wise Dining Tuna Sunshine Mix

- 231 -


Tuna Sunshine Mix - 232 -

Equipment � Can opener � Colander � Cutting board � Grater � Knife � Measuring cups � Measuring spoons � Mixing bowl � Mixing spoon � Vegetable peeler � Plates and spoons


10/2

010

10/2

010

T

UN

A S

UN

SHIN

E M

IX

Yie

ld:

app

roxi

mat

ely

1½ c

up

Ingr

edie

nts:

1 (5

-oun

ce)

can

tuna

in w

ater

½ c

arro

t

½ c

up n

onfa

t pow

dere

d m

ilk

¼

cup

may

onna

ise

pe

pper

to ta

ste

O

ptio

nal:

¼

cup

rou

nd o

nion

¼ c

up c

eler

y

2 ta

bles

poon

s pi

ckle

rel

ish

Dir

ectio

ns:

1.

DR

AIN

tuna

. 2.

G

RA

TE

car

rot.

3.

In a

med

ium

bow

l, M

IX tu

na, c

arro

t, po

wde

red

mil

k,

may

onna

ise,

and

pep

per

toge

ther

. 4.

O

ptio

nal:

AD

D f

inel

y C

HO

PP

ED

oni

on, c

eler

y an

d re

lish

to

mix

ture

. 5.

C

OV

ER

and

RE

FR

IGE

RA

TE

unt

il r

eady

to S

ER

VE

. V

aria

tions

: U

se a

s a

sand

wic

h sp

read

, cra

cker

topp

ing,

or

as a

veg

etab

le d

ip.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

TU

NA

SU

NSH

INE

MIX

Y

ield

: a

ppro

xim

atel

y 1½

cup

In

gred

ient

s:

1

(5-o

unce

) ca

n tu

na in

wat

er

½

car

rot

½

cup

non

fat p

owde

red

mil

k

¼ c

up m

ayon

nais

e

pepp

er to

tast

e

Opt

iona

l:

¼ c

up r

ound

oni

on

¼

cup

cel

ery

2

tabl

espo

ons

pick

le r

elis

h D

irec

tions

: 1.

D

RA

IN tu

na.

2.

GR

AT

E c

arro

t. 3.

In

a m

ediu

m b

owl,

MIX

tuna

, car

rot,

pow

dere

d m

ilk,

m

ayon

nais

e, a

nd p

eppe

r to

geth

er.

4.

Opt

iona

l: A

DD

fin

ely

CH

OP

PE

D o

nion

, cel

ery

and

reli

sh to

m

ixtu

re.

5.

CO

VE

R a

nd R

EF

RIG

ER

AT

E u

ntil

rea

dy to

SE

RV

E.

Var

iatio

ns:

Use

as

a sa

ndw

ich

spre

ad, c

rack

er to

ppin

g, o

r as

a v

eget

able

dip

. A

LW

AY

S P

RA

CT

ICE

SA

FE

FO

OD

HA

ND

LIN

G T

EC

HN

IQU

ES

.

Good Grinding for Wise Dining Trail Mix

Yield: 2 cups * 1 recipe will make 8-10 “taste” servings Ingredients:

1 cup circle shaped cereal 1 cup square shaped cereal (rice, wheat, corn – one or more

combined) Directions:1. In a large bowl, MIX circle shaped cereal and square shaped

cereal. 2. KEEP in airtight container.

Variations: For breakfast add milk and fresh fruits. Eat cereals with 100% fruit juice. Use a mixture of any 2 or more cereals. Add pretzels, nuts, and/or dried fruits. Equipment

� Measuring cups � Measuring bowl � Plates or napkins


Good Grinding for Wise Dining Trail Mix

- 233 -

10/2

010

10/2

010

T

RA

IL M

IX

Yie

lds:

4 c

ups

Ingr

edie

nts:

1

cup

circ

le s

hape

d ce

real

1

cup

squa

re s

hape

d ce

real

(ri

ce, w

heat

, cor

n –

one

or m

ore

com

bine

d)

D

irec

tions

:

1.

In a

larg

e bo

wl,

MIX

cir

cle

shap

ed c

erea

l and

squ

are

shap

ed

cere

al.

2.

KE

EP

in a

irti

ght c

onta

iner

. V

aria

tions

: F

or b

reak

fast

add

mil

k an

d fr

esh

frui

ts.

Eat

cer

eals

wit

h 10

0% f

ruit

juic

e.

Use

a m

ixtu

re o

f an

y 2

or m

ore

cere

als.

A

dd p

retz

els,

nut

s, a

nd/o

r dr

ied

frui

ts.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

T

RA

IL M

IX

Yie

lds:

4 c

ups

Ingr

edie

nts:

1

cup

circ

le s

hape

d ce

real

1

cup

squa

re s

hape

d ce

real

(ri

ce, w

heat

, cor

n –

one

or m

ore

com

bine

d)

D

irec

tions

:

1.

In a

larg

e bo

wl,

MIX

cir

cle

shap

ed c

erea

l and

squ

are

shap

ed

cere

al.

2.

KE

EP

in a

irti

ght c

onta

iner

. V

aria

tions

: F

or b

reak

fast

add

mil

k an

d fr

esh

frui

ts.

Eat

cer

eals

wit

h 10

0% f

ruit

juic

e.

Use

a m

ixtu

re o

f an

y 2

or m

ore

cere

als.

A

dd p

retz

els,

nut

s, a

nd/o

r dr

ied

frui

ts.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Good Grinding for Wise Dining Tuna Dip

Yield: approximately 2 ½ cups * 1 recipe will make 16-20 “taste” servings Ingredients: 1 (6-ounce) can tuna in water

1 (16-ounce) container lowfat cottage cheese Optional: ¼ cup cheese 1 small carrot (approximately ¼ cup) 3-4 stalks green onion

Directions:8. DRAIN tuna 9. In a medium bowl, MIX tuna and cottage cheese. 10. Optional: GRATE cheese and carrot.

Finely CHOP onion. 11. COVER and REFRIGERATE until ready to serve. Variations:Serve with crackers or vegetable pieces. Serve as a dip or filling Equipment

� Can opener � Knife � Cutting board � Vegetable peeler � Vegetable grater � Mixing spoon � Mixing bowls (small) � Plates and spoons


Good Grinding for Wise Dining Tuna Dip

- 235 -

10/2

010

10/2

010

T

UN

A D

IP

Y

ield

s: a

ppro

xim

atel

y 2

½ c

ups

Ingr

edie

nts:

1

(6 o

unce

s) c

an tu

na in

wat

er

1 (1

6 ou

nces

) co

ntai

ner

low

fat c

otta

ge c

hees

e O

ptio

nal:

¼

cup

che

ese

1sm

all c

arro

t (ap

prox

imat

ely

¼ c

up)

3-4

stal

ks g

reen

oni

on

D

irec

tions

:

1.

Dra

in tu

na.

2.

In a

med

ium

bow

l, M

IX tu

na a

nd c

otta

ge c

hees

e.

3.

Opt

iona

l: G

RA

TE

che

ese

and

carr

ot.

F

inel

y C

HO

P o

nion

4.

C

OV

ER

and

RE

FR

IGE

RA

TE

unt

il r

eady

to s

erve

V

aria

tions

: S

erve

wit

h cr

acke

rs o

r ve

geta

ble

piec

es.

Ser

ve a

s a

dip

or f

illi

ng.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

T

UN

A D

IP

Y

ield

s: a

ppro

xim

atel

y 2

½ c

ups

Ingr

edie

nts:

1

(6 o

unce

s) c

an tu

na in

wat

er

1 (1

6 ou

nces

) co

ntai

ner

low

fat c

otta

ge c

hees

e O

ptio

nal:

¼

cup

che

ese

1sm

all c

arro

t (ap

prox

imat

ely

¼ c

up)

3-4

stal

ks g

reen

oni

on

D

irec

tions

:

5.

Dra

in tu

na.

6.

In a

med

ium

bow

l, M

IX tu

na a

nd c

otta

ge c

hees

e.

7.

Opt

iona

l: G

RA

TE

che

ese

and

carr

ot.

F

inel

y C

HO

P o

nion

8.

C

OV

ER

and

RE

FR

IGE

RA

TE

unt

il r

eady

to s

erve

V

aria

tions

: S

erve

wit

h cr

acke

rs o

r ve

geta

ble

piec

es.

Ser

ve a

s a

dip

or f

illi

ng.

AL

WA

YS

PR

AC

TIC

E S

AF

E F

OO

D H

AN

DL

ING

TE

CH

NIQ

UE

S.

Good Grinding for Wise Dining Tuna Tofu Salad

Number of Servings: 4 * 1 recipe will make 8-10 “taste” servings Ingredients:

½ head lettuce ½ small bunch Chinese parsley ½ medium round onion (OR ¼ bunch green onions) 1 tomato ½ (20-ounce) container firm tofu ½ (6-ounce) can tuna in water Dressing:2½ tablespoons soy sauce ½ teaspoon sesame oil 1½ teaspoons sugar

Optional: toasted sesame seeds Directions:1. CHOP lettuce, Chinese parsley, and onion. 2. DICE tomatoes. 3. DRAIN and CUT tofu into bite-sized pieces. 4. DRAIN tuna. 5. In a jar, MIX dressing ingredients: soy sauce, sesame oil,

sugar, and (optional) sesame seeds together. COVER and SET aside in refrigerator until ready to serve.

6. In a large bowl, TOSS lettuce, parsley, onions, tomatoes, tofu, and tuna. REFRIGERATE until ready to serve.

7. Just before serving, POUR dressing on salad and TOSS. Variations:Salmon may be used instead of tuna. Spinach, Chinese cabbage, watercress, or chop suey mix may be

used in place of lettuce. You may also use a combination of these ingredients.

Salad may be layered instead of tossed.


- 237 -


- 238 -

Equipment

� Knife � Cutting board � Can opener � Mixing bowl (large and small) � Measuring spoons � Plates and forks


10/2

010

10/2

010

T

UN

A T

OFU

SA

LA

D

Num

ber

of se

rvin

gs: 8

In

gred

ient

s:

1 he

ad le

ttuce

D

ress

ing:

1

smal

l bun

ch C

hine

se p

arsl

ey

⅓ c

up so

y sa

uce

1 m

ediu

m ro

und

onio

n

1 te

aspo

on se

sam

e oi

l O

R ½

bun

ch g

reen

oni

ons

3 te

aspo

on su

gar

2 m

ediu

m to

mat

oes

Opt

iona

l: to

aste

d se

sam

e se

eds

1 (2

0-ou

nce)

con

tain

er fi

rm to

fu

1 (5

-oun

ce) c

an tu

na in

wat

er

Dir

ectio

ns:

1.

CH

OP

lettu

ce, C

hine

se p

arsl

ey, a

nd o

nion

. 2.

D

ICE

tom

atoe

s. 3.

D

RA

IN a

nd C

UT

tofu

into

bite

-siz

ed p

iece

s. 4.

D

RA

IN tu

na.

5.

In a

jar,

MIX

dre

ssin

g in

gred

ient

s: so

y sa

uce,

sesa

me

oil,

suga

r an

d O

ptio

nal:

sesa

me

seed

s tog

ethe

r. C

OV

ER a

nd S

ET a

side

in

refr

iger

ator

unt

il re

ady

to S

ERV

E.

6.

In a

larg

e bo

wl,

TOSS

lettu

ce, p

arsl

ey, o

nion

s, to

mat

oes,

tofu

, an

d tu

na. C

OV

ER a

nd R

EFR

IGER

ATE

unt

il re

ady

to S

ERV

E.

7. J

ust b

efor

e se

rvin

g, P

OU

R d

ress

ing

on sa

lad

and

TOSS

.

Var

iatio

ns:

Salm

on m

ay b

e us

ed in

stea

d of

tuna

. Sp

inac

h, C

hine

se c

abba

ge, w

ater

cres

s, or

cho

p su

ey m

ix m

ayus

ed in

pl

ace

of le

ttuce

. You

may

als

o us

e a

com

bina

tion

of th

ese

ingr

edie

nts.

Sa

lad

may

be

laye

red

inst

ead

of to

ssed

.

ALW

AY

S PR

AC

TIC

E SA

FE F

OO

D H

AN

DLI

NG

TEC

HN

IQU

ES.

T

UN

A T

OFU

SA

LA

D

Num

ber

of se

rvin

gs: 8

In

gred

ient

s:

1 he

ad le

ttuce

D

ress

ing:

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Good Grinding for Wise Dining Vegetable Namul


Ingredients:1 clove garlic

1 medium carrot 1 bunch watercress 1 ½ cups boiling water 1 teaspoon sesame oil ¼ teaspoon sugar 3 tablespoons soy sauce Optional: � teaspoon cayenne pepper OR red pepper 1 teaspoon sesame seed Directions:

1. MINCE garlic. 2. GRATE carrot. 3. WASH watercress, REMOVE undesirable leaves and tough stems, and CUT into 1 inch lengths. 4. PLACE watercress in 1 ½ cups boiling water for 3 minutes. 5. DRAIN thoroughly. 6. In a large bowl, ADD garlic, sesame oil, sugar, and soy sauce. MIX well. 7. ADD watercress and carrots. 8. COVER and REFRIGERATE until ready to SERVE. 9. Optional: ADD cayenne pepper or finely chopped red pepper, and sesame seeds.

Variations: In place of watercress, use 1 package bean sprouts, 1 package chop suey mix, or cabbage.


- 239 -


- 240 -

Equipment � Electric skillet � Extension cord � Cutting board � Knife � Grater � Mixing bowls � Measuring cups � Measuring spoons � Mixing spoon � Vegetable peeler � Plates and forks


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Glossary

Good Grinding for Wise Dining Glossary - 241 -

Good Grinding for Wise Dining Glossary

Adobo

Adobo is a Filipino dish that is usually made with chicken or pork and cooked slowly in a sauce made of vinegar, soy sauce (see soy sauce or shoyu), garlic, bay leaves, and black peppercorns.

Almond float

Almond float is a Chinese dessert made of almond flavored gelatin with canned fruits such as lychee and/or fruit cocktail.

Almond milk

Almond milk is an alternative to milk (from animals, i.e. cow's milk). It is a milky like liquid made from almonds.

Andagi Andagi is an Okinawan donut, a deep fried ball of dough. Arare

Arare are Japanese rice crackers flavored with soy sauce and other ingredients. Also known as mochi crunch and kaki mochi.

Azuki beans

Azuki beans are Asian red beans commonly sweetened and used as a filling or topping in desserts and baked goods.

Bacteria

Bacteria is a type of microorganism that is found naturally in the environment. It may cause food-borne illness if food is not handled properly.

Bagel

Bagel is a firm, doughnut-shaped roll made from yeast dough that is first boiled then baked.

Bagoong

Bagoong is a salty Filipino paste usually made from fermented fish or shrimp.

Baked beans

Baked beans is any dish similar in preparation to Boston Baked Beans which are beans baked slowly with salt pork or bacon, seasonings, and molasses or brown sugar.


Bamboo

Bamboo eaten is the edible portion of young bamboo shoots. It is a brown or dull yellow vegetable.

Bean sprouts

Bean sprouts are sprouted mung beans but could also be the sprouts grown from seeds of any bean plant that is eaten as food.

Bento

Bento or lunch box is a type of take out container that usually consists of rice or noodles, a protein (i.e. fish, chicken, meat, seafoods), and pickled vegetables or cooked vegetables.

Bingo

Bingo is a game matching randomly selected numbers with the numbers on a BINGO game card.

Black beans

Black beans are small and oval shaped, typically used in Latin dishes. It is also known as turtle beans.

Black-eyed peas

Black-eyed peas are small, pale beige colored beans with a black "eye". The "eye" may also be brown, red, or yellow.

Bran

Bran is part of the whole grain. It is the outer shell of a grain, with B vitamins, trace minerals and rich in fiber.

Brown rice

Brown rice is rice with its husks removed, but hull intact. It is higher in protein, vitamins, and minerals than white rice.

Buckwheat

Buckwheat are seeds from a beech tree (not a grass) that is used like wheat. The seed is ground into a flour and used in pancake mixes and a Japanese noodle called soba. See soba.

Budget-friendly Budget-friendly means not expensive, affordable. Bulgur (cracked wheat)

Bulgur is a whole grain food also known as cracked wheat.


Bulk purchasing

Bulk purchasing is buying foods in larger amounts for a lower price.

Burritos Burritos are flour tortillas rolled or folded around a filling. Buy one get one free

Buy one get one free is purchasing one item at regular price and getting the second item for free.

Calcium

Calcium is the most abundant mineral in our bodies, important to keep our bones and teeth strong. Calcium containing food items include dairy products (i.e. milk, cheese yogurt), some vegetables (i.e. spinach, broccoli) and some fortified products (see fortified) (i.e. soy milk, certain orange juices, certain cold cereals).

Carbohydrate

Carbohydrates are the body's main source of energy. It includes sugars, starches, and dietary fiber.

Chinese Cabbage

Chinese cabbage is also called Napa cabbage or Bok Choy in Chinese. It can be eaten raw, steamed, boiled, braised, stuffed, or stir-fried.

Chinese parsley

Chinese parsley is the coriander plant whose pungent leaves are used in Asian, Mexican, and other cuisines. Also known as cilantro.

Chop Chae

Chop Chae is a Korean cellophane/clear noodle dish with stir-fried vegetables which may include mushrooms, celery, carrots, onions, snow peas, egg, meat (i.e. chicken, beef) and flavoring such as soy sauce.

Chop Suey Mix

Chop Suey Mix is a mixture of vegetables that may include bean sprouts, carrots, cabbage, and watercress.

Chow Mein

Chow Mein are thin Chinese noodles that are stir-fried with vegetables (i.e. bean sprouts, onions, cabbage) and protein such as meat, chicken, tofu or seafood.


Cilantro See Chinese parsley Club soda See sparkling water Coconut milk

Coconut milk is the creamy liquid extracted from fresh coconut meat with water added.

Cold cuts

Cold Cuts are precooked, precut and cured meats such as salami, bologna, ham and other meats, usually served cold in sandwiches. They are also known as deli meat.

Combo meal

Combo meal is a combination of a main meal (i.e. sandwich) with a side dish (i.e. French fries) and a drink.

Condensed cream of mushroom soup See Cream of Mushroom Soup Cottage cheese

Cottage cheese is a white, soft cheese that has its whey drained. As a result, it has lower levels of lactose than milk. It can be used with fruits, salads, desserts, in dressings and dips.

Cream cheese

Cream cheese is a white, smooth, creamy cheese, with a mild/bland taste. It is made from milk and/or cream.

Cream of Mushroom Soup

Cream of mushroom soup is a smooth thick soup made with mushrooms and usually with cream. Condensed cream of mushroom soup is a concentrated canned soup that is used as a base in many sauces and recipes.

Cuttlefish

Cuttlefish is a squid-like ocean creature commonly used as food in Asia and the Mediterranean. Cuttlefish is a popular snack when flavored and dried.

Dairy foods

Dairy foods are milk or milk-based foods/items such as milk, cheese, yogurt, butter, ice cream, etc.


Dehydrated

Dehydrated is the removal of water or moisture.

Early Bird Special

Early Bird Special are discounted prices or special lower prices on food or services provided before a certain time of day.

Egg substitute

Egg substitute is an egg product that can take the place of regular whole eggs, but has replaced the yolks to lower the cholesterol or fat content.

Endosperm

Endosperm is part of the whole grain. It is the inner portion of the grain containing carbohydrate and some vitamins. It is the portion that is usually eaten.

English muffin

English muffin is a small round rather flattened bread product that is halved and toasted.

Environmentally friendly

Environmentally friendly is to be a "friend of the environment"; attempting to do the least amount of harm to the natural world.

Evaporated milk

Evaporated milk is canned milk with over half of its water removed, leaving a more dense liquid.

Family pack

Family pack is usually a bigger portion of a food or a meal that can feed a family at a cheaper price.

Fiber

Fiber is found in plant-based food items such as fruits, vegetables, legumes and grains. It is not fully digested and regulates bowel movements.

Fish paste

Fish paste is a concentrated paste made from fish. It is used for sauces or flavoring in dishes.

Fish sauce

Fish sauce is a clear, yellow-brown sauce made from fish that is fermented. It is also called patis (Filipino), nam pla (Thai), harm har (Chinese), and nuoc mam (Vietnamese).


Fishcake or Fish cake

Fishcake is the general name for cooked and raw fish paste mixtures. Kamaboko is processed Japanese fishcake that typically is pink or red on the outside, white on the inside, and is very decorative when sliced.

Food poisoning

Food poisoning is an illness due to eating contaminated foods and could include abdominal pain, nausea, vomiting, high fever, and diarrhea.

Fortified

Fortification is the process by which vitamins and/or minerals are added to food items in addition to naturally occurring nutrients.

Frozen yogurt

Frozen yogurt is a lower fat alternative to ice cream, usually made from yogurt.

Fruit breads

Fruit breads are loaf-shaped baked goods made from a sweet dough or batter using one or more kinds of fruit.

Fruit cocktail

Fruit cocktail is a colorful fruit salad of diced and sliced fruit; typically a canned product unless specified as fresh.

Furikake

Furikake is a Japanese seasoning mix with a base of dried seaweed, sesame seeds, and salt.

Garbanzo bean

Garbanzo beans are also small, irregular shaped beans usually a pale beige color. It can also be yellow, brown, black or green and is also known as chickpeas. It is best known to be used in hummus, but can also be used in salads, main dishes, soups, dips.

Gelatin

Gelatin is a powder made from animal protein that produces a clear, colorless, tasteless and odorless, substance with gel forming properties when mixed with hot water. It can be added to sugar and other items to make fruit flavored gelatin desserts such as jello.

Germ

Germ is part of the whole grain. It is the inside or embryo of the grain. It has the highest concentration B vitamins, trace minerals and protein in the whole grain.


Good hygiene practices

Good hygiene practices include thoroughly washing hands with soap and warm water before, during and after handling and preparing foods; making sure that towels, utensils, and surfaces are clean for preparing foods.

Granola

Granola is a baked crunchy mixture of oats, nuts, dried fruits, and possibly other ingredients; consumed as a breakfast cereal and snack food.

Halohalo

Halohalo is a Filipino dessert drink of milk, sugar, fruits, and ice or shaved ice.

Heavy syrup

Heavy syrup is a thick, sugary liquid used in packing canned fruits. See also light syrup.

Ice packs or coolants

Ice packs or coolants are ice substitutes that are frozen ahead of usage to keep foods cold.

Jalapeno poppers

Jalapeno poppers is a breaded jalapeno (a small/medium chile pepper) that is stuffed with either cheese and/or cream cheese and deep fried.

Jerky

Jerky are flavored strips of meat or fish that have become preserved through drying and do not require refrigeration. This makes it ideal for camping and the outdoors, as well as a snack anytime at home.

Jook

Jook is a thick Chinese rice soup containing bits of chicken, turkey, or pork.

Kabobs

Kabobs are skewers of cubed meat and vegetables, or seafood and vegetables that are grilled; or can be any skewered foods such as cut up fresh fruit for fruit kabobs.

Kaki mochi See arare Kamaboko See fishcake Katsu

Katsu is a Japanese breaded, deep fried cutlet (i.e. chicken, pork, fish, and beef).


Kernel

Kernel is the name for the entire whole grain consisting of the bran, endosperm, and germ. The outer husk is removed and not consumed in the whole grain product.

Kidney bean

Kidney bean is a type of bean that is named for its shape (a kidney). It can be used in chili, salads, soups, with rice dishes.

Legumes

Legumes are members of the pea family that include beans, peas, peanuts, and lentils. Legumes are rich in protein, fiber and other nutrients.

Lentils

Lentils are members of the legume family and their nutritious flat round seeds have been very important for the diets of the people of India, Africa, and the Middle East.

Light syrup

Light syrup is a sugary liquid used in packing canned fruits. See heavy syrup.

Limu

Limu is a Hawaiian word referring to seaweed. There are many types of limu eaten in Hawaii. See also Ogo.

Long Rice

Long rice is a clear dried bean curd noodle, usually made from mung beans.

Luau Luau is a Hawaiian feast. Lumpia Lumpia is a Filipino spring roll (see spring roll). Luncheon meat

Luncheon meat is a processed, precooked, prepackaged meat usually made from pork.

Malasadas

Malasadas are Portuguese donuts that are deep fried and usually covered with sugar.


Manapua

Manapua are Chinese buns either steamed white or baked golden brown filled with slightly sweetened pork and other savory and sweet fillings.

Mandoo

Mandoo are Korean dumplings usually filled with meat (pork, shrimp, beef or chicken) with vegetables (bean sprouts, carrots, cabbage, etc). They can be prepared by pan frying, steamed or simmered.

Marinade

Marinade is a flavorful sauce in which food is soaked to enhance flavor and/or to be tenderized.

Marinara sauce

Marinara sauce is a robust tomato sauce made with onions, garlic, and spices.

Marinate

Marinate is to allow meat, fish, or vegetables to soak in a marinade.

` Microwavable container

Microwavable container is a dish or vessel that is safe to use to heat food in the microwave.

Minerals

Minerals are needed for growth and regulation of body functioning and processes.

Mini plate lunch

Mini plate lunch is a smaller version of a regular plate lunch. See plate lunch

Mochi crunch See arare Mustard greens

Mustard greens or cabbage is also referred to as Kai Choy or Gai Choy in Chinese. It can be eaten raw, steamed, boiled, braised, stuffed, or stir-fried.

Musubi Musubi is a Japanese rice ball. Namul Namul is blanched vegetables in a Korean dressing Navy bean

Navy bean is a type of white bean found in canned pork and bean products.


Non-dairy calcium foods

Non-dairy calcium foods are usually used when people cannot consume dairy or dairy products such as milk, yogurt, cheese, etc. Examples of non-dairy calcium foods include fortified soy, rice or almond milk, almonds, beans, canned salmon and/or sardines with bones.

Nonperishable foods

Nonperishable foods are foods that do not need refrigeration or freezing and can be stored for long periods of time such as dried beans, canned goods, and stable jarred items.

Nuoc mam

Nuoc mam is a Vietnamese fish sauce. It is used as a dipping sauce or to flavor dishes.

Nutrients

Nutrients are substances in food that the body can use for energy, for growth and repair, regulate function, and to maintain health.

100% juice

100% juice is a beverage made entirely of fruit juice with nothing else added as filler.

Ogo

Ogo is the Japanese word for certain types of seaweed. See limu.

Oyster sauce

Oyster sauce is a thick, brown sauce that is used for flavoring/seasoning Asian dishes. It is typically made from fermented oysters.

Pancit

Pancit is a stir-fried Filipino noodle dish with rice and/or egg noodles, vegetables and meat (chicken or seafood).

Parfait

Parfait is a cold dessert made of layers of fruit, syrup, ice cream, and whipped cream. A lower calorie version may have layers of fruit, yogurt, and low-fat whipped topping.

Patis Patis is a Filipino fish sauce used to flavor dishes. Perishable foods

Perishable foods are foods that require refrigeration or freezing to prevent spoilage.


Pinto bean

Pinto bean is a small pink or beige bean with reddish brown spots. It is commonly used in American Southwest and Mexican dishes.

Pita bread

Pita bread is a thin flat bread. When it can be opened into two layers to form a pocket it is known as pocket bread.

Pita chips

Pita chips are crispy wedges for snacking or dipping made by slicing and baking pita bread.

Plate lunch

Plate lunch is a general term used for a take out menu item, usually consisting of two scoops of white rice, meat, and macaroni salad. It is part of Hawaii's local culture integrating different ethnic foods.

Plate method

Plate method is a way of eating food proportionally which simplifies eating healthfully. Veggies and fruits fill half the plate; a starch fills a forth of the plate and a protein food filling the remaining fourth. Veggies and fruits may be piled high while starches and protein foods must be no more than half an inch high.

Pocket bread See pita bread Poi Poi is mashed taro root mixed with water.

Poke

Poke is a cubed raw fish salad, which usually consists of raw fish, limu or ogo (seaweed), green onion, sesame seed oil, salt, soy sauce, and chili peppers.

Potluck

Potluck is a get-together of people in which everyone brings a dish, food, or other items related to the gathering (i.e. paper goods, utensils, beverages, games). Each dish, food, or item are shared among participants.

Powdered milk

Powdered milk is a dried milk made from dried milk solids. It can be used as a substitute for liquid fresh milk and does not have to be refrigerated.


Protein

Protein is important to build muscle, process nutrients, and health. Sources of protein include animal sources such as meat, eggs, and dairy products and non-animal sources such as legumes.

Pull date

Pull date is the date on a food product by which the item must be sold or it must be pulled from the shelf.

Rain check

Rain check is a claim issued by a store that allows a customer to purchase an item at the sale price when the sold out item is again in-stock.

Rice milk

Rice milk is a milky-like beverage made from rice. It is an alternative to milk (from animals).

Rotisserie chicken

Rotisserie chicken is a whole chicken that is roasted while spinning on a metal rod in an oven or over a fire.

Russet potato

Russet potato is a type of potato that has brown skin and white inner flesh. It is commonly used for baking.

Saimin

Saimin is an Asian noodle soup dish that is distinctive to Hawaii (Japanese/Chinese origin). It is usually garnished with egg, char siu (Chinese barbeque pork) and/or luncheon meat, kamaboko (steamed fish cake), and green onions.

Salsa

Salsa is a sauce that is made from fruit and vegetables. It is usually tomato-based and spiced with chilies. It is commonly used as a condiment.

Sell by date

Sell by date is the last day in which products should be sold at the grocery store.

Seltzer or seltzer water See sparkling water Senior discount

Senior discount is a discount given to older adults (age varies) that is usually designated on certain days of the week or time of day.


Shave ice or Shaved ice

Shave ice or shaved ice is a local treat made of a mound of finely shaven ice compacted into a paper cone then sweetened with colorful fruit-flavored syrups.

Shelf life

Shelf life is the period of time during which a food may be stored and remain suitable for use.

Shoyu Shoyu, see soy sauce Shoyu chicken

Shoyu chicken is chicken soaked and simmered in a sauce often consisting of soy sauce, garlic, ginger, sugar, and pepper.

Shrimp paste Shrimp paste is a paste made from fermented shrimp. Slow cooker

Slow cooker is a heavy ceramic pot with an electric heating element designed to simmer foods over many hours.

Smoothie

Smoothie is a creamy beverage made of fruit blended with juice, milk, or yogurt.

Soba Soba is Japanese buckwheat noodles Soda water See sparkling water Somen Somen are white Japanese noodles. Sour cream

Sour cream is a cream that is fermented by certain bacteria cultures which makes the cream sour. Other additives give the cream a thick and smooth texture.

Soy milk

Soy milk is an alternative to milk (from animals). It is a milky like liquid made from soybeans.

Soy sauce

Soy sauce is a salty dark brown sauce made from fermented soy beans. It is called shoyu in Japanese and is commonly used in Asian cooking.


Sparkling water

Sparkling water is plain carbonated water, also called soda water, seltzer water, and club soda.

Spring rolls

Spring rolls are deep fried pastry rolls. It is made from a rice or flour wrapper and filled with thinly sliced vegetables and meat.

Standing time

Standing time is the period of time after cooking when the food must be left alone before it is to be eaten.

Starch

Starch is a type of carbohydrate and provides energy. It is found in grains, some fruits and vegetables, legumes, nuts and seeds

Stir-fry

Stir-fry is a method of cooking food, constantly stirring over high heat in a pan or wok.

Tako Tako is Japanese for octopus. Tapioca pudding

Tapioca pudding is a pudding that is made from tapioca pearls (small translucent balls). Tapioca comes from the root of the Cassava plant.

Tempura

Tempura is a Japanese dish in which food (i.e. shrimp, vegetables, etc) is battered and deep fried.

Tofu

Tofu is a bean curd that is made from coagulated soy milk and pressed together to make tofu blocks.

Tortilla

Tortillas are Mexican flat breads that are round and are most commonly made from corn or wheat.

Tortilla chips

Tortilla chips are deep fried or baked chips made from tortillas. Tortillas are Mexican flat breads that are round and are most commonly made from corn or wheat.

Trail mix

Trail mix is a mixture of nuts, dried fruits, and other items originally intended for snacking on hikes.


Turkey pepperoni

Turkey pepperoni are thin slices of spicy Italian sausage that uses ground turkey instead of pork and beef for a lower fat content.

Use by date

Use by date tells the consumer the date at which food items should be consumed.

Value meal

Value meals are items that are offered at a lower price if purchased as a group, compared to the cost of the items if individually purchased.

Veggie burger

Veggie burger is a non-meat or vegetarian sandwich patty that resembles a beef hamburger.

Veggie sticks

Veggie sticks are vegetables such as celery and carrots that are cut into stick-like pieces to eat with your fingers.

Vitamins

Vitamins are needed for reproduction, growth and maintenance (i.e. Vitamin C, B's, A, D, E, K, etc.).

Water chestnut

Water chestnut is a small white-fleshed, crispy plant (not a nut) often used in Asian cooking.

Watercress

Watercress is a green vegetable with small leaves and bitter taste that is grown partially in water.

White beans

White beans are white colored beans with varieties such as Navy or Great Northern; used in soups, salads, main dishes, or dips.

Whole grain barley

Whole grain barley is a whole grain with its husk removed, but hull in tact. Barley is used to make bread, beer, as animal feed, or eaten by itself in soups, salads and other entrees.

Whole grain cornmeal

Whole grain cornmeal is made from ground corn. It is commonly used to make cornbread, grits, corn tortillas, polenta.


Whole rye

Whole rye is a whole grain. It has similar characteristics to wheat, but with a more distinctive taste (i.e. rye bread).

Whole wheat bread

Whole wheat bread is bread made from whole wheat flour (see whole wheat flour).

Whole wheat crackers

Whole wheat crackers are crackers made from whole wheat flour (see whole wheat flour).

Whole wheat flour

Whole wheat flour is made from the whole grain kernel including the bran, germ and endosperm.

Whole wheat pasta

Whole wheat pasta is pasta made from whole wheat flour (see whole wheat flour).

Whole wheat sandwich buns

Whole wheat sandwich buns is a type of whole wheat bread, (i.e. hamburger or hotdog bun).

Whole wheat tortilla

Whole wheat tortilla is made from whole wheat flour (see whole wheat flour)

Wild rice

Wild rice is a whole grain from aquatic grass. It is high in protein and fiber and low in fat.

Won ton or wonton

Wonton is a Chinese dumpling that is wrapped with a flour wrapper with filling of meat, vegetable and flavoring (i.e. minced pork, shrimp, onion, ginger, sesame oil and soy sauce, etc). It can be fried, steamed or served in hot soup with rice or noodles.

Wraps

Wraps are thin, sheets of bread-like material that are rolled around fillings (as in meat, fish, or vegetables).

Yogurt

Yogurt is a sour/tart dairy product made of fermented milk, mixed with a bacteria culture.

Zest

Zest is the outer-most skin of citrus fruits that is grated or cut into thin strips for flavoring.

Wonton Wontons are a Chinese dumpling that is wrapped with a flour wrapper with filling of meat, vegetable and flavoring (i.e. minced pork, shrimp, onion, ginger, sesame oil and soy sauce, etc). It can be fried, steamed or served in hot soup with rice or noodles.

Wraps Wraps are thin, sheets of bread-like material that are rolled around fillings (as in meat, fish, or vegetables).

Yogurt Yogurt is a sour/tart dairy product made of fermented milk, mixed with a bacteria culture.

Zest Zest is the outer-most skin of citrus fruits that is grated or cut into thin strips for flavoring

Good Grinding for Wise DiningGlossary

- 257 -

Appendix

Good Grinding for Wise Dining Catchy Phrases

A -1 Appendix

Good Grinding for Wise Dining “Catchy Phrases”

Lesson* Topic Phrase 1 (1-1) No-Cook Cooking No-cook cooking 2 (1-2) Two Portion

Meals Sharing is caring

3 (1-3) Food Storage No need, no buy 4 (1-4) One-pot Meals One pot hits the spot! 5 (1-5) Microwave Meals Time is what we save when we

microwave 6 (1-6) Meals in Minutes Do little steps ahead and we'll be

quickly fed 7 (2-1) Fruits and

Veggies Fruits and Veggies – More Matters

8 (2-2) Eating Out When eating out, choose fruits and veggies for your mouth

9 (2-3) Wellness Promotion

Create a plate with fruits and veggies

10 (2-4) Seasonality of Fruits and Veggies

Fruits and veggies are best in season and priced within reason

11 (2-5) Spending Less, Eating Better

Shop smart for a healthy start

12 (2-6) Meal Planning Let’s make a meal plan, yes, we can

13 (3-1) Healthy Bones Sticks and stones no break my bones, but calcium foods will help it

14 (3-2) Nutritious Snacking

Eat a little, a lot (do it often)

15 (3-3) Whole Grains Whole grains, we go. Go, go whole grains!

16 (3-4) Fruits and Veggies – All Forms Matter

All forms matter so put more on your platter

17 (3-5) Protein-Rich Foods

I vary, you vary, we all vary our protein!


Catchy Phrases A -1a Appendix

18 (3-6) Breakfast Let’s start great with a breakfast plate

19 (4-1) Favorite Foods Comfort foods can be good, add fruits and veggies…yes we should!

20 (4-2) Sugars/Fats/Salts Caution foods…watch out! 21 (4-3) Living Local Try all kinds! 22 (4-4) Local Healthy

Snacks Snacks are fine, especially, the

local healthy kind 23 (4-5) Delicious

Desserts Let’s have our dessert and eat it

too, especially when it’s healthy for you

24 (4-6) Get Togethers Keep it simple and enjoy the people

*Original lesson numbers are in ( ). (e.g. (1-1) is Module 1- Lesson 1)

Good Grinding for Wise Dining Appendix

A-2

ANSWERS TO

SAFE FOOD HANDLING MATCHING GAME – Safe or Not Safe?

1. Empty garbage often. Keep area clean.

Statement is SAFE

→

2. If leftover food does NOT

smell bad, taste bad, or look bad, it’s okay to eat.

Statement is NOT SAFE


A-2a

3. Store foods as soon as you get home.

Statement is SAFE

4. Keep raw meat and poultry juices away from other foods.

Statement is SAFE


A-2b

5. Wash hands with soap and water before preparing foods.

Statement is SAFE

6. Keep hot foods hot, cold

foods cold.

Statement is SAFE


A-2c

7. Don’t leave perishable

foods out for more than 2 hours.

Statement is SAFE

8. Frozen foods can be

thawed on the kitchen counter.

Statement is NOT SAFE

Good Grinding for Wise Dining Instructor Guide Pg 5 of 7

Tally Sheet and Final Evaluation Checklist



Two different lessons should be presented each month. Since there are 12 lessons, the entire curriculum should be completed in 6 months.

Tally Sheets should be submitted immediately after each lesson.

Please give the Final Evaluation one month after the last of the 12 lessons are completed. For example, if the last lesson is given on the third Monday in June, give the Final Evaluation on the third Monday in July.

LessonDate

Tally Sheet Date Sent

Module 1: Strategies for Eating � Lesson 1: Easy Meals�� Lesson 2: Sharing Meals�� Lesson 3: Food Storage�

Module 2: Choosing Foods � Lesson 1: Fruits and Veggies�� Lesson 2: Eating Out�� Lesson 3: Eating for Wellness�

Module 3: Regular Eating � Lesson 1: Healthy Bones�� Lesson 2: Nutritious Snacking�� Lesson 3: Whole Grains�

Module 4: Celebration Foods � Lesson 1: Favorite Foods�� Lesson 2: Sugars/Fats/Salts�� Lesson 3: Living Local�

Final Evaluation



A-3

Good Grinding for Wise Dining Instructor Guide Final Evaluation

Please give the Final Evaluation one month after the last of the 12 lessons are completed. For an example, if the last lesson is given on the third Monday in June, give the Final Evaluation on the third Monday in July.

Ask someone in the audience to assist you. Have them count the total number of participants in the audience and record the number on evaluation form. Have them count the number of participants agreeing with each statement and record the number on the evaluation form.

Island: Site:

Leader: Date:


Yes No Sometimes

I make and eat easy meals.

I eat fruits and veggies at breakfast, lunch, dinner, and snacks. I eat small meals and snacks throughout the day. I eat food with fruits and veggies, even on special occasions. I wash my hands before making and eating food.

I drink water regularly through the day.

Good Grinding for Wise Dining Instructor Guide Pg 6 of 7

Final Evaluation

A-4


Final Evaluation

Funded By:

Executive Office on Aging

In Collaboration With:

University of Hawaii at Manoa

College of Tropical Agriculture and Human Resources

Cooperative Extension Service

Supplemental Nutrition Assistance Program-Education

(SNAP-Ed)

CATCHY PHRASES

No-cook cooking Sharing is caring No need, no buy

One pot hits the spot! Time is what we save when we microwave

Do little steps ahead and we'll be quickly fed Fruits and Veggies – More Matters

When eating out, choose fruits and veggies for your mouth Create a plate with fruits and veggies

Fruits and veggies are best in season and priced within reason Shop smart for a healthy start

Let’s make a meal plan, yes, we can Sticks and stones no break my bones, but calcium foods will help it

Eat a little, a lot (do it often) Whole grains, we go. Go, go whole grains! All forms matter so put more on your platter

I vary, you vary, we all vary our protein! Let’s start great with a breakfast plate

Comfort foods can be good, add fruits and veggies…yes we should! Caution foods…watch out!

To find the nearest SNAP Office in Hawaii, contact the Hawaii State

Information Hotline at (808) 643-1643 or log onto the Web at : http://www.hawaii.gov/dhs

Documents

Good Grinding for Wise Dining - University of Hawaii...Good Grinding for Wise Dining Table of Contents - 2 - Handout (In Sheet Protector) Lesson 8: Eating Out – “When eating out,