Cooking for a Healthy Future RECIPES · Cinnamon is a nice way to add ... 6. While mixture is cooking, crush corn flakes in small bowl, ... American Hearl Association and

Directions: l. Preheat oven to 375"F.

2. Spread one side or bread with margarine. Put in ba1dng pan with margarine side face down.

3. Spoon cottage cheese on bread. Sprinkle cinnamon on top.

4. Balce at 316"F until bread turns brown on bottom (about 10 minutes).

5, Cut toast in half and top each half with 112 cup pears.

Mi:!caroni Mess

Improving Nutrition

Food FprTl:loughtAd<;l a')ytyp~ or r0~it in se_ason to male€!. this a healthy, fun .breaJ~[ast all year 'round. Cinnamon is a nice way to add flavor without adding sugar.

CACFP Crediting For 3-6 year oldo; Breakfast. Must serve all of the following:

Grain/Bread • Fruit/Vegetable • Milk D

f :~m~:~j~l(l~; :~:,v';~\1~J'~inisi c' SJzJs~r,y\~J~Ji~f';2j;I~r£;F~~ ~;~lP}~~~FQ~*~'f, '1 Vegetable oil 1/2 Tbsp_ . 1 TbSp · 2 Tlisp 114 cup

· Onion, choppe~ 1/2 cup --~--- 2 cups 4 cups Garlic 11~ clovO ____ ----- 1 clove ··---Zcloves -~---4CTOV8S-Mei,'Cii"Oked,CUbed 2 cups+ ffiiSp --~-----4-TJ.i·C-liiiS _____ · 8·112 cliPS"____ 17 cups Water 1~112 cups - -- 3--cups 0 CupS _________ TfCUpS ____ _ 1 %_(low-fat). milk 3/4 ·clip -----~-~--.J.:.!!_fcli_Ps _____ 3 -cUIIS _____ 6CiijiS ________ _ cr_ila'"·-of ·miJshr~_om _soup=;-· ' 112,-10-3/4 oz can 1 - 1 o~J/4 oz can 2 -10-3/4 oz cans peas; tf"Qlen 1-10oz 2-10oz·--

packagf(: packages

4·- 10-3/4 oz cans 4-10oz packages· B cups ca-r;ots:gra(iiCI'--___,,.,.,.-_:jj~fCUP-- 1-112 cups -~-~~I~--

Elbow macaroni, ~rv 1 cup , ________ 'i_c~--- 4 cups --------6 cups . -- .,.-

Black pepper 1/4 tsp t/2 tsp 1 tsp Corn flakes 314 cup -----~1;c_;,1/;;2"ccu'p"s--_-~-:_3~c='u'C:JIS __

2 tsp 6 cups

Garlic powder 1/0 ts11 1/4 tsp 1/2 tsp 1 tsp

Directions: 1. Heal oil in large skillet over medium-hi9-h

heat and saute onions until transparent.

2. Add garlic and cook biiefiy, about 30 seconds.

3. Add turkey, water, milk, soup, carrots and peas, Bring to a boil.

4, Add macaroni and pepper. Stir to combine.

6. Cover pan, reduce heat to low, and cool( for 10 to 16 nlinutes, until pasta ia tender, stirring occasionally.

6. While mixture is cooking, crush corn flakes in small bowl, mix in garlic powder.

7. Place 3/4- cup serving on plate and top with corn flakes.

Food For Thought This dish has protein-rich turkey as well as vegetables for good Itutritio:tL To mal{e it even heallhier, use whole grain macaroni\

CACFP Crediting For 3-6 year aids; Lunch/Supper. Must serve all of the following:

Grain/Bread • Fruit/Vegetable • 0 Meat/Meat Alternate • Milk D

14

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Nutrition Facts Serving size: 112stlr:e, Jflcup Pears (l!lijg) Servings Per _Recipe:· ·24

Amount Per Serving Calories 89 · Cal. from Fat 8

%Dally Value* Total Fat lg

Saturated Fat Og Cholesterol Omg Sodluril l08mg Total Carbohydrate 19g

Dietary Fiber 4g Sugars 8g

Protein ag

0%

0% 4% 6%

15%

Vitamin r\ 0% VitaminC 6% Calcium 4% Iron 4%

Recipe adapted lwm The Powerfll Chflleo: yoorCHOICE ... Greal Tastes!Caol Moues! 'Tire Power of Choice.: 118Jpfng Youth Make H1M/fhy Ea//ng and Fitness DIICisions. United States Department ol Atricui\Ur!.29DB. Al:cened May 21, 2DJO,

Nutrition Facts Serving size, 3/4 cup (199gl Servings Per Recipe: 24

Amounl Per Serving Calories 167 Cal. from Fat 37

% llaily Value* Total Fat 4g

Saturated Fat lg Choleslorol 28mg Sodium 312mg Total Carbohydrate 17g

Dlotary Fiber lg sugars 3g

Protein 15e

6% 4% 6%

15% 6% 4%

Vitamin A 45% Vitamin C 8% Calcium 6% Iron · 8%

Recipe adapted lmm Health_y Recipes, Oregou Slate Unlve/SIIyExlenslnn SelYices. 2008. hllp:/Ru:althyrecipos.oreganslalo.GduJkid-friBndiy. Accessed tday 21, 2010. ·

Improving Nutrition

: .. Bu. rtOyS·t. ic.ks··. ·.··· ... •.· .. ··••·.•.· .... ·. · ... · rrli!riitllitM:t~i~ifl~ilij!vr~~~t~1~~£i~~rYL~!i{~tli~Fffff~~~~&Ju~?J~!~

y: ... -.---~ sweet potatoes_ 14 oz Margarine; me_l_led, lr~n_.s !at fr_ee :.: _. ,:- 1 Tbsp Cinnarp_t!~. ~ro~nd I T~sp

Directions: I. Poke holes in top of potatoes with

a fork. Coole in microwave about I minute.

2. Preheat oven to 378°F,

3, Wash sweet potatoes and peel if desired, Cut into sticks.

4. Combine margarine, brown sugar and cinnamon in sealable plastic bag.

S. Add sweet potatoes to bag and shake until coated.

6. Spray baiting sheet with non-stick vegetable spray.

7. Spread potato~s onto baking sheet.

8, Bake at 37S°F for 45 :minutes.

1-3/41~s 3-1/11bs 71bs

2 Tbsp 1/4 CUll.- 112 Ci1P 2Tbsp 1/4 cup 112 cup

Food For Thought Swe~t potatoes have lots of nutri_ents for grqwing kids sach as Vitamin A, _;:~nd-Vif_an_tjn C. ;Baldng ~herrt. _i:rt stdp:S maJces: U,u:l:rn)pok iilte _f:t:ench frie:s, but_without. the fat. 'l'he~e can be eaten aS a Snaclc oi as a side.

CACFP Crediting For 3-S year olds; Lunch/Supper. Must se:rve aJJ of the following:

Grain/Bread D Fruit/Vegetable • D Meat/Meat Alternate D Mill~: D

$uper Salmon

1 ,;'ag~~ij~~~~~~!~z{x~~r~i\!l~['1'1~;rrr~rJ1Ei~ii\~ft:-sl~•:rtg}f'&g~~~'?l~J:~l~~~cll Salsa

Man~o. chopped (optiOnal) · ·, 1/2 2 4

Directions: 1. In a medium bowl, slir together salsa ingredients. 2. Rinse fish, pat dry. Season with salt and pepper.

3. Preheat oven to 360°F.

4. Line baking sheet with foil, Spray with cooking spray.

S. Place fillets sldn side down on baking sheet.

6. Cook about 18 to 20 minutes, until lish flakes with fori(".

1. Place fish on plate, spoon salsa on top.

li J~s

--~1 ~tS!l ______ _

f'ood For Thought This salsa gives Salmon a-,_ropical flavor'. YOU can use lll,e salsa again as a snack with pita wedg'es or on lop of chicken or ail01her fish.

CACFP Crediting For 3-S year olds; Lunch/Supper, Must serve all of !he following:

Grain/Bread D Frui1/Vegetable D D Meal/Meat Alternate • Milk D

16

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Nutrition Facts Setving size, 1/4 cup (70g) Servings Per Recipe: 24

Amount Per Ser~ing Calories 79 Cal. from Fat 18

% Dally Value* Total Fat 1g

Saturated Fat Og Cholesterol Omg Sodium 25mg Total Carbohydrate 15g


Protein lg

4% 2% 0% 0% 4%

10%

Vitamin A 255% Vitamin C 20% Calcium 4% Iron 4%

Recipe ada pled rmm 1heFkuida Child CarePragram Cookbook. Florida Depar1ment ol Health: Bureau or CRI!d Hulrillon Programs; 2.007. WIWI,doh.slale.IJ.us/ family/cclpJIIulrillonJChildrenJ lrulls_and_vegelables.pdl. Accessed May 21, 2010.

Nutrition Facts Setving size, 1-1/1 oz. (91g) Servings Per Recipe: 24

Amount Per Serving Calories 133 Cal. from Fat 4~


Saturated Fat lg Cholesterol_ 35mg Sodium 77mg Total Carbnhydrate · 8g


Protein 14g

8% 4%

10% 4% 4% 8%

Vitamin A 6% VitaminC 8% Calcium 1% Iron 6%

Recipe adapted r10m Diabetes and Hearl He~/thy Cookbook. American Hearl Association and American Diabetes Assotlalloni 2004.

Improving Nutrition

Directions: I. Sprinlde lemon juice on the

apple slices.

2. Mix the lettuce, apples, sunflower seeds, walnuts and raisins (optional) in a bowl.

Food For Thought Mixing fmil• and vegetables.gives salads a sweeter taste and mare variety than veggies"alone. Try adding more fruits or vegetables, if you have them, to add color and flavor!

3. Toss with raspberry vinaigrette dressing to coat. CACFP Crediting For a-s year old•;· Lunch/

Supper. Must serve all of the following:

Grain/Bread D Fruit/Vegetable • D Meat/Meat Alternate D Milk D

Ch~esy Spaghetti Bake . ' ' >--·~---~- -.

fZJ)lff[~ii~1~;f.f; 'ii' '\~~$~rvj\fg~i;; .J2t~;efyi~gs ~\i '21~S~rllin"g§'; 4[}~rvHl~s' i ~paghiltti, d~y, whole wheat I CUfJ 2 cups 4 cups a cups Egg. ~----1/2 ------1-·-----------1 ------4--··----Miik,l%(iOW-fatfCJr1.at-free lifDup--~-vrcup-·-------~----TCiiP·-- _______ .. ___ TcuPS __ .. ~all . 114 ts11 112tsp I tsp 21sp

jij oi l-1/41b ________ 2,.,-1~/2;-,l;::bs- 51bs Turkey, gr,aund Onloll, sm1111, ·_chopp~d 112 1 __.2~~·---"4~--'-Spagh e.tti .. s·atic.e ,_ ca_n ne_Q ;or~h~o~m~e~m~ad~'-.--.~07-~1~~~----'2~c~u~ps Chelise. mOzzilrella, shredded, part-skim, divided _in half 1 oz 2 oz Oregano 1 Tbsp 2Tbsp

Directions:. 1. Preheat oven to 360°F,

2. For 24 servings, grease a llx7x2 baldng dish. (For 12 servings, grease 8x8x 1 ~ baking dish.)

3. Cook.spaglwtti as package directions indicate; drain.

4. In a large bowl, beat the egg, milk and salt; add spaghetti, oregano, and half the cheese called for. Toss to coat.

5. Transfer to greased baldng dish.

6. Brown meat and chopped onion; drain. Add apaghetti sauce imd mix well. Spoon over pasta.

1. Bake, uncovered, at 350°F for ZO minutes.

8. Sprinkle with the rest of the shredded cheese and bake 10 minutes more. Let stand 10 minutes before cutting.

4 CUJIS ·-----'8"C'"U.!'IIS>__c_

4 oz 8oz 114 cup 1/2 cup

Food For Thought Adding meal to spaghatli is a great way to increase your child's protein. Using lean meats like turkey allows them to get plenty of protein without the added fal.

CACFP Crediting For a-s year old•; -Lunch/Supper. Must serve all of the following:

Grain/Bread • Fruit/Vegetable 0 0 Meat/Meat Alternate • Milk D

17

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Nutrition· Facts SeiVing size, 114 cup (58g) Servings Per _ReciPe: · 24

Amount Per Serving''-Calories 44 Cal. fr'orn Fat 10

% Daily Value* Total Fatlg

Saturated Fat Og Cholesterol Omg Sodium 29mg Total Carbohydrate 9g

Dietary Fiber lg Sugars 6g

Protein lg

2% 0% 0% 0% 4% 4%

Vila min A 20% Vitamin C )0% Calcium 0% Iron 2%

Recipe adapted from Hearl Healthy Home Cooking MrlcBn Amerltan Style - Wl/h Every Heartbeat is life. National Near!, tm1g, and Blood lm.!UIIIe; 2008. 1\'WI'I,nhlbt.nlli.gov/heallh /publlclheartlother/chdblaeh/cnoking.htm. Accessed May 24, 20JO. ·

Nutrition Facts SeiVing size, 3/4 cup (!89g) Servings Per Recipe:_ 20

Amount Per Ser~lng Calories 329 Cal. from Fat 66

% Daily Value* Total Fat 7g

Satmated Fat 2g Cholesterol 70mg Sodium 357mg Tolal Carbohydrale 47g

Dietary Fiber lg Sugars 3g

Protein 2lg

10% 10%

. 25% 15% 15% 4%

Vitamin A .4% Vitamin C 6% Calcium 10% Iron 20%

Improving Nutrition

T<lsty'JaqiJitps .·.·.···· ..... · .. · .. ······.··· .. ···.·· .... t :t~~Nillt~~a~~i$i1!~~¥1ni*ll~~l1~:rroM~1~~lli£ti~lf§I1lz§fJ1f£~fJ1:¥I.U~~

s'ai·s·;;; ra'r'rQd·;-re~dY'i'o ea;t ;: i ___ !~~cup 1 'cUp 2 Cups 4 cups Cooked thicka11; bmiaiBSS,' skil)less, f[nely chopped;' 1 cup 2 cups 4 cups 8 cupS: Coril, fresli,-c-a·ru1iid or frOZen 1}4 Ci1p 112 ~up 1 cti1i --.------2Cup_s __ GreenDniOn·· . .-;':_.-_.--':- ----- ··--. 2 Tbsp 1/4 cup 112 cup 1 cup· . Gre:on_.be.ll p_epper';flnely Chopp8Cr17fGlii. ---=~~-:=--=---112_~I~~-~~~-=-=~~ 1 _ ~~!~~--~=~=--==- z_ c:ups-=----~~r~J:~ Jack __ chC_~SF ________ -~~~~-~~;; ·-·· 112 cup 1 cup· 2 cups-iffiiGkbealiS---~----· -- ---j/4-Ci!P ------- -----1-=-fiTCUpS·----- --3CUI1S _______ ifCUPS ________ _ VeR;(ltable oil 1 tsp 2tsp 4 tsp .~n._,t.,sp,._ __ Piii!per 1- T~s11 2 Tbsp IN cup 112 cup Tortillas, whole grain.a" ____ 6 _______ -·--·--12 --24 ----48---·-

Directions:. ·1. Preheat oven to 425°F.

2. In medium bowl, combine salsa, chicken, corn, green onion, bell pepper, beans, pepper and cheese.

Food For Thought Taquitos can be made in advance, frozen and reheated. They -!'erve as a grea~ on-the-go -~oodi~ p.e_~ded and can include almost any vegetable you have left

3. Soften tortillas on stove top or in microwave, S.nd spoon filling onto center of tortilla. Roll up tightly. Place toothpick in center to secure.

over.

4, Place torti1las roll side down on baldng sheet, brush with oil. Bake 16 to 20 minutes or until crisp and lightly browned.

6. Serve 1 taquito per child,

CACFP Crediting For3-Syearolds; Lunch/Supper. Must serve all of the following:

Grain/Bread • Fruit/Vegetable • D Meat/Meat Alternate • Milk D

Magii::•·lllle"at., .. , •• .·· .•.... ·.·•, .•• ·········•··•• ~·!E}it~»!~![iifl~i~":f:t~Iviug~J;{f~~tiY1ITI~~Jli!'~?;~;i~~vie[8~ia;:~~~Im@I\J Tu~key:•giou~d 3/41h 1-1/Zibs Jlhs filbs KetChup 1/4 cup 1/2 cup 1 c'up 2 r:ups BrtiWn_silgar -1-ii!Sp---~·--rTbsp:: 1/4_cup 1/2 cu11 Mustard 112 tsp··-· lisp 11sp 4 lsp ~rile JlDW~e!.=.:.:::::-.::::::-_:-_-::.J1i1-22Jiil- -:: ::.~.::1__1 tstl==:::~; tsll-:::: =~~: ::::::}lsp -= Egg • 1% (low-lal)mllk 1/1 Tbsp 1Tbsp 2 Tbsp 1/4 cup Black pepper 1/8 lsp 1/4 tsp 1/21sp J.!.~---Whe~sQUares ----- -- -Jf.(cilP ---------t::fj.2 cups _ _ 3 cups _ 6 cups Beans, bla_ck · ----------li4CUp·- -~-fi2Uiiil ___ - ---1 cup ---- ----·-fcuns

Directions: 1. Preheat oven to 3BO"F.

2. In bowl, combine ketchup, brown sugar and mustard. ~ixwell. ·

3. Remove 1/4 cup of mixture from bowl to use later.

4. To the mixture in bowl, add garlic powder, egg, milk, beans, turl~ey and black pepper, and mix wen.

6. Stir in wheat cereal squares. Let stand forB minutes.

6. Break up cereal squares and add ground beef. Mix.

1. Shape into loaf pans.

8. Bake at 3SO"F for 1 hour and 5 minutes. Brush on reserved ketchup mixture and bal{e for lS minutes.

Food For Thought Using ground turkey instead ~-_f g_round be_ef .fiecreases the fa! in rneat1oaf. You · ~an als~ itdd Vegetables to increase the nutrilion!

16

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Nutrition Facts Serving size, ltaquilo (112g) Servings Per Recipe: 24

Amount Per Serving Calories 202 Cal. fmm Fat 32

%Daily Value,. Total Fal 4g

Saturated Fat lg Cholosterol_l9mg

4% 6% 6%

Sodium 352mg 15% Total Carbohydrate 35g

Dietary Fiber Jg Sugars Ig

Protein 14g


Recipe ada pled from Helw111k for a lleallhy California. GhampiDns forChauge. Calil«nia Deparlmenl of Public Health. WWI.

ca_champiansforchange,net/en/Recipos,plrp, Accessed ~by 21,2010.

Nutrition Facts Serving size: l slice {96g) Servings Per Recipe: 24

Amount Per Serving Calories 180 Cal. from Fat 49

% Daily Value* Total Fat 5g · Saturated Fat lg

8% 8%

Cholesterol 6Zmg 10% Sodium 11Bmg 8% Tola\ Car~ollydrale 18g

Dietary Fiber 3g 6%

ID% Sugars 5g

Protein 15g

Vitamin A 4% Vitamin C 8% · Calcium 4% Iron 15%

Recipe adapted f.am All Retipas. hltp:f/ llllreclpos.comJRec:lpes/EverydaV· Cook!nglfamlly-Favorltos!Maltr.aspx. Accessed May 21,2010.

CACFP Crediting For 3-5 year olds; Lunch/Supper. Must serve all o[ the following:

Grain/Bread D Fruit/Vegetable 0 D Meat/Meat Alternate • Milk D

Directions: 1. Cut bananas in half lengthwise,

and then cut again, :m each banana produces 4 long slices.

2. Put 1/4 cup yogurt in each bowl.

3, Place 1 banana quarter on either .side of each bowl.

4-. Top with berries.

lm proving Nulritlon

Food For Thought You can switch the Uav'Of o[ low-fat yogurt and use any fruit you haVe available,

CACFP Crediting For 3-S year o1ds; Snack. Must serve two of the following:

Grain/Bread · 0 Fruit/Vegetable • D Meat/Meat Allernate • Milk D

19

. -·- ~ .. . . .... :m,_ ......

WEEKS . ·,. 1&2 :

,·,; ... -._ ·-.- --- . . . .....

Nutrition Facts Serving size, 1/4 cup yogurt Cl46el Servings Per Recipe: 24

Amount P"er Seruing- · Calories 104 Cal. from Fat 12

Total Fat lg % Daily Value*

2% Saturated Fat lg . 4%

Cholesterol 4 mg Sodium 44mg Total Carbohydrate 2lg

Dietary Fiber 2g Suliars 14g

Protein 4g

D% 2% 8% 8%

VitaminA 2% VltaminC 10% Calcium 10% iron 0%

Recipe adapted from NelwOII! for a lleallhy CaiHornia. Champions for Change. California Dcpartmellt or Public Health. WIYYI. cacbamplonsromllallge.nel/en/Reclpes.php. Accessed May 23,2010,

Directions: 1. Wash and dry potatoes, poke holes in top.

Microwave on high B to 7 minutes, turning occ<isionally. Let cool.

Z. Peel and mash until all lumps are gone.

3. Preheat oven to 400°F,

4. Line coolde sheet with parchment paper.

6. Combine flour, baldngpowde-r, cinnamon, sugar and baking soda in medium bowl. Add applesauce and stir. Add sweet potatoes and milk. Stir until mixture holds together,

6. Transfer mixture to lightly floured surface. Roll out dough to 3/4" thickness. Cut with biscuit cutter (ab.out 2-1/2" ::lize). Transfer circles tO cookie sheet.

7. Bake at 400°F about 10 to IB minutes, until golden, Let cool before serving.

Pop's Po.tatoes

Improving Nutrition

Food For Thought These biscuits are a great way to eat sweet potatoes which are full of vitamin A.

CACFP Crediting For3-6 ye•r . olds·; Breakfast. Must serve all of the

following:

Grain/Bread • Fruit/Vegetable D Milk D

lffgfi~Jt~litf·;;,;·~ ·:;~~s.~r~~J!l~$; }J~ ~~J:vlWi~f*:; ;1l!~:~I\~~g~'s~1a~W:v1Hi~~11

Pepper __ 1!__?_ Tbsp 1 T!Jsp 2 Tbsp___ 1/4 cup Paprika li2T~sp 1 Tbsp 2T!Jsp --174 cuJI--Onlon powd8i 314 Tlisp - --T=-fi2Ttiip------------rusp·--------- --·-o Tbsil- -----ParSleY _______ -·--· ·------- ·---Ttsp··- -- ----· -2 tsp···------------4TSI~-- ·- ----- ·--- · -u--tsp·----

Directions: 1. Preheat oven to 400°F,

.Z. Scrub potatoes wen under cold water. Pat dry.

3. Cut into slices or small chunk~. Drizzle oil onto potatoes. Add pepper, paprjka, onion poWder and parsley. Toss in bowl to coat.

4. Place on pa~ and balte in oven for aboul 20 minutes at 400°F. Potatoes will be done when they are golden brown.

5. Serve l/4 cup per sexving.

Food For Thought Baking potatoes still makes them finger foods but without an th'e added fat of f:~ying, This recipe can also be made wilh sweet potatoes!

CACFP Crediting For 3-6 year olds; Lunch/Supper. Must serve all of the following:

Grain/Bread D Fruit/Vegetable • D Meal/Meat Alternate D Milk 0

23

. . ' ~- . . . .... ,.,._ .... : WEEKS . ·. 3&4.:

. · ....

Nutrition Facts Serving size, 1 biscuit l53g) Servings Per Recipe: 24

Amount Per Serving Calories 88 Cal.from Fat 3

% Daily Value* Total Fat Og

Saturated fat Og Cholesterol 1 mg Sodium 43mg. Total Carbohydrate 19g


Protein 2g

0% 0% 0% 2% 6% 8%


Reclpo adapiOO fr~m Ntcklr. \Vebslle. hUp:/lwww.nicK[r .co_mlrecltJes/all-5hows/ !Jaalllly-reclpesfall-ageslinder.Jhlml. Accessed May 24,2010.

Nutrition Facts Serving sized/4 &Up (6lgl Servings Per Recipe: 24


% Dally Value:t Total Fat 2g

Saturated fat Og Cholesterol Omg

. Sodium 5mg Total Carbohydrate 13g

Dielary Fiber 2g Sugars lg

Prolein 2g

4% 0% 0% 0% 4% 8%

VitaminA 4% Vitamin C 15% Calcium 2% Iron 4%

Recipe couf\esy ol Mr. John Duponl.

Improving Nutrition

j:)utypkin._.P:~t.«<h. P.<111ca_~.~s. l~fqJl;~d1~ID~~?i~~~a~aJj1trY'i~i~t~J~~iig[{ql!tl~Mti'31J~'e!~Ifllf~~l~;:l!i1;!~~g~~;:;1

fl~ur, w~ole wheat ,.- 112 CUll 1 cup - 2 cups 4 ~ups Baking powder -.-_-___ -.-1 fs_P _____ -------------'flSp-;---. --------·4ts·p~-.,.--·-·-c-----ESPc-.---ctnnamon; ground 114. lsp 112 tsP 11sp 2tsp

_1%fiDW-f31) milk' ---Tf-1 ,-,- - 1-1/4 cLips 2-l/hupS 5 cups Applesauce, unsweetened 1 Tbsp ---------- 2 Tl!sp_____ 11:4 cup 112 cup tu-~----. ---- -in- ----~ ---------------2 ---------------.r---------Pumpkln puree, canned 114 cup -------------l/2 cup ·--TC~------fiupS·-·-

Vanjl_layogurCioW-W·--,-~-----1!4CUII____ 112cup 1 cup 2 cups

Directions: 1. In a large mixing bowl, combine flour, baking

powder and cinnamon.

Z. In separate bowl, mix nullt, applesauce, egg, pumpkin and yogurt until combined.

3, Add wet ingredients to flom mixture and stir until moist. Batter may still be lumpy.

4. Lightly coat -griddle or skillet with cooking spray and heat on_ medium.

S. Pour batter onto hot griddle (about Z Tbsp for each pancalte).

6, Cook until bubbles burst, flip and cool( until golden on both sides.

Fooc! For Thought Top wilh low-fat yogurt an~ raisins for sWeetness or walnuts for a Prot~in-ric;h breakfast.

CACFP Crediting For 3-B year olds: Brealdast. Must serve all Of the following:

Grain/Bread Fruit/Vegetable Milk

• D D

Farmer's Harvest Chili t£'1Jfgt@li~t1J~i'f{irt{f'b3.§'1\f}tn~s· ~:112s--~r~W:ls:;: ;;:,~ illm&I~l~J.;st~~~tero"vl~~n:~l

Onion, finely _chopped 112 cup I cup 2 cups 4 cups H/2 3 ij 12

--------- -------·----------- ----·---~-------------

G~rliC, cloves·, mi,nC'ed 112 clove 1 clove ·----~-~~~_!!-~-----· ____ 1__~!~_e_!l ______ _ GT8ellb~per:£liclid---.-~/2-;;up-----~CUP -··--·--c- 2 cups 4 CUlls _______ _

Cci.r'ii':-_.cfillii6d~-drain8d ___ 1~]2 o.cz'-'c,..a.,ll_._l_-._12"-o:O:z'-'c_.a,..n __ _c2o.·_'._l2"-o"'z'-'c_.a""ns 4 -12 oz cans Kld·ii~Y beans,_ can_lled, ·: ~rain_~!!( ______ -~---· ______ 2.:JL~!!.~--- ____ j-112_~UJ!£_ ______ ~~P-~ ___________ _!'!_~!!!!~ Dlcl!d tomatoes, fresh'_ or Canned '112 -14.5 oz can 1 -_~1"4"'_5.,o,.z-"c"'a"n ----;2_-_cl'-"4"'.5~,o,.z-"c"'a"'"''---c;-4 - 14.~ oz cans Tomato paste 1 can 2 cans 4 cans D cans

Directions: 1, Spray large :;aucepan with non-sticll:

cooking spray.

2. Saute onions for about 3 minutes.

3, Add carrots and garlic, Saute for another 3 minutes,

4. Add rest of ingredients and coolt for 30 minutes (until heated thoroughly) on medium heat, uncovered. Stir occasionally.

Food For Thought use any beans or vegetables you have available to change the flavors of this dish!

CACFP Crediting For 3-5 year olds; Lunch/Supper. Must serve all oi the following:

Grain/Bread D FrUit/Vegetable • 0 Meat/Meat Alternate • Milk D

25

•.'. ·-· :iM:r~u•·· : WEEKS . ·. 3&4.:

._ •. ~ ..

Nutrition Facts Serving size: 1 pancake (44g) Servings Per Reci[le: 32

Amount Per Serving Calories 47 Cal. hom Fat 6

%Daily Value* Total Fat lg

Salurated Fat Og Cholesterol 14mg Sodium 96mg Total Carbohydrate 8g

Dietary Fi~er 1 g Sugars 2g

Protoln 2g

0% 0% 4% 4% 4% 4%


Recipe adapted lmm Stenberg, t.l, Bark, It, & Pspp~rs, B. /Jaking it Balance a11d Kidiin' 1/l/pJ A Cyc/eM~u forU011/ana Child Care. Vol. 3; 2005. \'IIYW,chlldcare.mt,go¥, Acti!Ssed !Aay 24, 2010.

Nutrition Facts Serving size, 3/4 cup (17 5 g) Servings ·Per Recipe: 24

Amount P.er Serving Calories 288 Cal. from Fat 10

%Daily Value• Total Fat lg

Saturated Fat Og Cholesterol Omg Sodium 299 mg Total Carbohydrate 5Sg

Dietary fiber 20g Sugars Sg

Protein 19g

2% 0% 0%

10% 20% 80%


Recipe adapted !10m Tllornas, R., Khouri, L., Fenlon, W. Nolrilio/1/n lheKilche~~ Children's Hospital of Philadelphia 2nd sd.; 2008. I¥WW. chop.edu/export/download/pdls/ articlos/heallhy-walghlllleallhywelgllt• pdl-nulrltlon-kllchon-complelo-book. pdf. Aucssed June 10,2010.

Black b:eans-, c_anned, rinsed 2-15 oz cans Corn; irozen I cup Cherry tomatoes, halved 112 cup o-nions. slicad ---114 cuP ___ _

Directions: 1. Combine water and quinoa in small

pan and bring to boil. Cover and let simmer, aboutl2 to IS minates (until quinoa is tender}.

2. Whisk together oil and vinegar. Pour over quinoa

3. Add beans, corn, tomatoes and onion.

4. Stir. ·

$a ndl:lp)(. Surpris~

Improving Nutrition

4-15 oz .::ans 8 -15az Cans 16-15 oz cans 2 cups 4 cups 8 cutiS 1 cup 2 cups 4 cups ---·m-~----- -1CuP _____ fcups -----

fqqd for '}'bought Quinaa is a small rou~d gral_n! similar to_co'I;Lscous, IJ has a nulty flaVor when cooked and can be used as a main dish ,or as a side.

CACFP .Crediting For 3-B year olds; Lunch/Supper. Musf se1ve all of the following:

Grain/Bread • Fruit/Vegetable D 0 Meat/Meat Alternate • Milk D

ICZ.i~i{~,dl~ili~i"'&;.;5 ~~~~:ef~[lg~" c:I~1~i~tn'i!ti2~Et$;~filil\'l~~',ilit~~rfi~~1~~;"l

Directions: 1. Preheat oven to 3S0°F,

.2. For .24 servings, spray llx7 baking dish (for 1.2 servings use Bx4loafpan) with cooking spray.

3. Place cubed bread iri bottom of baking dish.

4. Mix allother ingredients together and pour over bread, being sure to coal aU pieces. Cover with plastic wrap.

6. Refrigerate for 30 minutes.

6. Bake uncovered for 1 hour to 1 hour and 30 m"inutea.

7, Cut into even squares. Serve alone or with low~fat yogurt and raisins {optional).

Food For Thought Kids can help make this.di:Sh by cutting the b:r:ead with plastic knives 01"

breaking it. using their fingers. They can· also help wilh mixing and pouring.

CACFP Crediting For 3-S year olds; Snack. Must serve two of the following:

Grain/Bread • Fruit/Vegetable v· . ~~~!/Meat Jilt/ ~

..... . . ...... ,., .•... • WEEKS • · .. 38c4 ... .. . .

Nutrition Facts SeiVing size, I cup . (17Jg) Se.rvings Per Recipe: 24

Amount Per serving Calories 241 Cal.from Fal 17

%Daily Value* Total Fat 2g

Saturated Fat Oe Cholesterol Omg

4% 0% 0%

Sodium 552mg 25% Total Carbohydrato 46g

Dietary Fiber 12g 15% 50%

Sugars· 2g Protein l2g

VitaminA 4% Vilamin C 15% Calcium 8% Iron 25%

Recipe ~dapted from Nkk/r. Website. hllp:f/wiWI,IIIokjr.comlrsclpas/afl· shows/ heallhy-recfpes/all-al!es/lndeK.Ihlml. Accessed !day 24,2010.

·Nutrition Facts SeiVing size, 3/4 cup (!55 g) Servings Per Recipe: 24

Amount Per Serving Ga~rles 115 Cal.lrom Fat 12

%Daily· Value* Total Fat Jg

Saturated Fat Og Cholesterol l9mg Sodium 148mg Total carhohydraJe 19g


Protein 6e

2% 2% 6% 6% 6% 8%


Recipe ada pled lrom Thomas, R., Khouri, L, Fenlon. \'l. Nlllri/Ion In lhe/0/chen. Children's Hospital ol Philadelphia 2nd 00.;2008. www.chop.edu/ erporUdownload/pdh/ a t1icles/llaalllly-woight/healtllywolghlpdf-nutrlliell·kilchen·complele·book. pdl. Accused June 10,2010.

Directions: 1. Place chicken in skillet wHh enough

water to cover. Bring to a boil. Reduce heat and a11ow to simmer for 12 to 14 minutes. Drain and let cool.

2. Shred chicken and place in bowl. Add carrots, tomatoes, green onions and mayonnaise.

3, Spread mixture over bread s1ices. Cut into trian\}les.

4. Auange triangles with points facing each other to look like butterfly wings. Place baby carrot in center.

$tl~~rstar ... 8r~a~.f'a~t•••·

Improving Nutrili.on

Food For Thought Allow chHd,en to assemble the butlerflies or use cookie cutters to make these sandwiches mor~ appealing!

CACFP Crediting For 3-Syear o!ds; Lunch/Supper. Must serve all of the following:

Grain/Bread • Fruit/Vegetable . • D Meat/Meat Alternate • Milk D

· · G'$!l.i~ruit2 J:isfi'Vlri~~j; '24Iiivi~h? ~4'§'Servinli~ iiJ ~ ~ ,, .• ~ cc ,, '<-' ·' .. ~' ~ ~'~'··~·'· :;;,j Couscous, dr~ 112 cup I cup 2 cups 4 cups Milk, 1% (low,fall ; or fat-frea_{orwater) 1-1/4 Gups Apples, rieeled, sliCed J cups

---i2C:-1':::/2:Cc"'ups 5 cups 6 cnps 12 clips

10 cups 24 CUIJS 6 tsp Grou~d.c_iii_~inon '"--~c-c-i1Cit':':sp -··-·---ru-p ---------flip ---

Directions: 1. In medium saucepan, combine milk

and cinnamon. Bring to a boil

Z. Add couscous and apples. Cover and remove from heat.

3. Let stan·d Cor 6 minutes.

4. Spoon 3/4 cup of mixture into bowls.

Food For Thought Cou;cous is a gmat brealdast item that can be topped similar to oatmeal. Try it with different fruits or add honey for eXtra sweetness.

CACFP Cred lting For 3-'s year olds; Brealcfast. Must serve all of the following:

Grain/Bread • Fruit/Vegetable • Milk D

41

Nutrition Facts Serving size: 112 cup mix (147 g) Servings Per Recipe: 28

Amount Per Ser'vlng Calories 161 Cal. from Fat 28

% Oailr Valu11t-Total Fat 3g

· Saturated Fat 1 g Cholesterol 38mg Sodium 209 mg Total Carbohydrate 16g


Protelo 18g

4% 4%

15% 8% 4%

16%


Re<:ipa adapted 110111 Taste ~lllomeWebsit~. www. lasleolhome.com/retipo~.

Accessed Juno J, 2010

Nutrition Facts Serving size, 3/4 cup (93g} Servings Per Recipe: 24


% Dally Value*· Tolal Fat Jg

Saturated Fat Og Cholesterol 3mg Sodium 24mg To.tal Carbohydrale 18g

Dietary Fi~er 1 g Sugars 5g

Protein 4g

0% 2% D% 6% B% 4%


Ruipa adapted from Detter Homes and Gardens. lolv-Fat & /.JJschms Vegetal/an. nes Moines (1,1.):

Meredith COJporallon; 1997.

Directions: 1. Brown turkey over

medium heat.

2. In slow cooJcer, combine all ingredients. Stir to combine.

3. Cover and coolt for 1 hour on high.

Directions: 1. Preheat oven to 360"F.

Improving Nutrition

Food For Thought This dish, made with baked beans, kidney beans and ground turkey, is a great protein source for kids. Adding .vegetables into the mix malces it a complete :t;neall

CACFP Crediting For3-B year olds; Lunch/Supper. Must serve all of the following:

Grain/Bread D Fruit/Vegetable • D Meat/Meat Alternate • Milk D

Food For Thought Thl•pita can

2. ]~mixing bowl, stir together spinach, ncotta cheese, tomatoes and beans.

be made with eggs for breakfast, frUit and/ or vegetables for a qli.icb: snack, or topped with vegetables or meat fol· meals!

3. Slice pitas open. Place 1/4 cup mixture in each pita.

4. Line baldng sheet with lightly greased foil. Place pilas on sheet and brush tops with mi1k. Prick tops with a fork.

5. Place in 360"F oven for 8 to 10 minutes.


Grain/Bread • Fruit/Vegetable • 0 Meat/Meat Alternate • Milk 0

42

~---- ~_,_ . .--

Nutrition Facts Seruing sileol/4 cup (16lg)

. SeiViilgs Per Re~ipe: 24

Amount Per Servln~t Calories 190 Cal. from Fat 37

%Dally Value* Total Fat 4g

Saturated Fat I g Cholesterol 30mg Sodium 332mg Total Carbohydrate 28g

Dietary Filler 4 g Sugars 15g

Protein llg

6% 4%

10% 15%

8% 15%


Rccif18 adapted from Neufeld, N, Henry, S, lawlanCB, and D. KidShapeCa/tJ. Nashvi11e(INI: Rtllledge Hill Press; 2005.

Nutrition Facts Serving size: 1 pita (247g) Servings Per Recipe: 16

Amount Per Serving Calories 370 Cal. rrorn Fat 29


Saturated Fat 1 g ·Cholesterol" 5mg Sodium 184 mg Total Carbohydrate 7lg

Dietary Fiber 9g Sugars Sg

Protein 17g

4% 6% 2% 8%

25% 35%

Vitamin A 20% VitaminG 15% Calcium 15% Iron 35%

Recine adapted lrom Beller Homes and Ga1dens. low--Fal & lmcious VBgetariM. Des Moines (lA):

. ldeiedilbCoJ)lOralion; 1997.

Improving Nutrition

~J~lr~~~!¥12)lti)~[~~f~t?~1F~IWA!l!rrM~I~WJ1f~pJl~{{t~~t;1E~:i Mixed vegetables, drained 1-1/2 cups 3 cups _ 6 cups 12 cups _ CheiidaiCiiOeS~sili.;[!iJ,T--il2&up----~-iCup-:-------2;;;;p,----~P,----

~~hovtrnaCaroni, wbOIB ir3T01-1J4 cu11. 2-112 cups 5 cu11s 10 cUps Onipni chopped 1/2 cup 1 cup 2 cUps 4 cups Kidney beans-.• -------1:]/4 CUllS . ·2:112 cups ______ 5_c_ups_ _ _ ____ 1il_cUjlS __ iuack p-opper ____ ---------1/i ts

1i- ------- fisp____ 2 tsp 4 tsp

Directions: 1, Cook pasta as directed,

2. Preheat ove!J to 3S0°P.

3. In large mixing bowl, combine drained mixed vegetables, cheese, macaroni, onion, pepper and beans,

4. Pour mixlure into casserole dish.

B. Bake 30 to 36 minutes.

Food ForThought Adding beans to this casserole_ adds a~ciilional protein without_ adding unhealthy fats. It can also be made wilh ground turkey!

CACFP Crediting For 3-B year olds; Lunch/Supper. Must serve all of the following:

Grain/Bread • Fruit/Vege1able • n Meat/Meat Alternate • Milk 0

Tuna, canned in water,drained 1Boz 3-12ozcans 6-12ozcans 12-12ozcans Peas, frozen ---1 Cup 2 cu,"p=-'--- 4-Cups---------~~~ps --==: ~O~ni~on~s~.~ch~o~pp~o~d======-·---t~/~2~cu~p_-_--_-_-_-___ 1_cc~up~~~-----~2~c~up~s~-------~4~c~u~ps~---Celery, c_hoj)ped 1/2 cup ____ -.:1~c~u~p :---'---~2T,c~up!C,s7-----_:4j-'c"u~ps._ __ Yogurt; Plain. lOW-fat -~c-~2T.T'ihs:':pc-- 114 cup 1/2 cup-- 1 cup pe·p'p8r, blii.Pk 112.tSp __ 1 tsp 21sp 4 rsp---T0rtn!8,\vholegri(in, 8'.' :·· · 1 15 ----·------'30---·---------no--------

Directions: I. Drain tuna, place in bowl.

2. Cook peas as directed, allow to cool.

3, Add celery, onions and peas to tuna and combine,

4. Add yogurt and pepper. Slir until mixed well,

B. Spoon 1/2 cup of the mixture onto 1 tortilla.

Food For Thought This twist on normal tuna salad adds an extra helping of vegetables to your child's lunch. Try it with peppers, carrots or any other vegetables you have.

CACFP Crediting For 3-5 year old;; Lunch/Supper. Must serve all of the following:

Grain/Bread • Fruit/Vegetable • 0 Meat/Meat Alternate • Milk 0

49

.--...... -. .. ,-· -,. i~ ~ f,YI¢ii§;t~~-~

'W~:~~~ ... : ;:;,·~' ~:'o· ,"

Nutrition Facts Serving size:_3/4 cup (l30gl Servings Per Recipe: 24

Amou-nt Per Serving Calories 280 Cal. from Fat 36

% Daily Value* G%

10% -Total Fat 4 g

Saturated Fat 2g Cholesterol lOmg Sodium 86mg Total Carbohydrate 48g

Dietary Fiber 13 g Sugars lg

Proteln 15g

4% 4%

15% 55%

Vitamin A 50% Vitamin G 10% Calcium 15% ·iron 25%

Recipe adapted ftom UIUo Caboose Child C~1e and Leamlnt cenle~.

Nutrition Facts SalVing size: 1 tortilla; Ill cup m11 (IJ!ig) Se!Vings P~r Recipe: 30

Amount Per Serving Calories 169 Cal. from Fat 10.

% Daily Value* Total Fat lg

Saturated Fat Og Clmlesterol 19mg Sodium 412me Total Carbohydrate 24 g


Protein 20e

2% 0% S%

15% 8%

10%


Reclpa ada pled lron1 AU Recipes. hllp:// allroclpos.com/Rec-Jpas/EvorydayCooklnglfamlly-Favoriles/Main.aspl, Actesml June 10, UliO.

Improving Nutrition

Wi~!l"rd's StE!VI/ ._-_. ______ ._--.. _. ___ -•--------····_- ._

ri"ttt~~t~r&lt£~i1?i~~~t~rmrt{~~:r~:~utA~~~ut~]f~tl~fti:!!1:mllYLre:r~ Orzo, drY 'f/2 cup+ 2 Tllsp H/4cupS 2~112 Cu~s- 5 cup~ Vegetables,· mixed, frozeri 2 c·ulls 3 2/3 cups G-Sl{ctips _______ 13_~_1/l cutis __ To_mato JUICB.IiiW~---H/2 cups 3 cups· 6 cupS : 12CupS Basil, ground· J)oiSii _____ -- --------Ji4fijl"" _____ fi1 tsp _____ flsP ___ ----Th~B~Uild~---------uiiiSii- -------------f/ftSil _________ l/Ttsil-------c----1 tsP __ _ Dieck pepper · l/8 tsp 1/4 ts11 ----fi2~---1Ts-p--Bea~·s,kidney~ canne_d ___ i:TI.fCUiiS______ 4-1/2 ·cups ----·-·g-cups·--·-----16 c·upS

Directions:· 1. Cook orzo according to directions on

package,

Z. _In a large saucepan, combine tomato juice, vegetables, beans and spices. Bring to a boil.

3. Reduce heat, cover and allow it to simmer for 10 to 16 minutes.

4. Drain orzo. Stir it into mixture.

B. Serve 1 cup servings,

Foocl :For Tliought. This soup can also bfl _m~de_using leftover fresh or canned Vegetable~- of ariy kind,


Grain/Bread • Fruit/Vegetable • D Meat/Meal Alternate • MUk 0

Green_ Monster .!?a lad

l .. \~l'@~J![t~~:i~~Jj}~~~~NJ~f~~ .. ~~ri1~Z¥1'~l!~t~3t;w~~i!~~~~~,~~[~~~E!(~i;l ChfCkeil b-reaSt boneless, skinless 14 oz 1-314lbs 3~112lbs 711ls Spinach 3/4 cup 1-1/2 cu~s --·TCups 6 cups

Directions: I. Drizzle chiclten breasts with olive oil,

sprinkle on basil and parsley and bake in 360°F oven until no longer pink on inside.

2. In large bowl, combine spinach, romaine, red leaf1ettuce, carrots and tomatoes.

3. Scoop l/2 cup servings onto plates.

4. Cut chicken into bite-size piec~s. Top each salad with 2 Tbsp chicken.

S. Pour dressing over mixture. Toss to coat. (I£ more dressing is needed, mix Italian dressing with olive oil.)

Food For Thought This salad is an easy way to use leftove:r chicti:en.· and vegetables. II can also be made using turkey breast or beans.

CACFP Crediting For 3-6 year olda; Lunch/Supper. Must serve all of the following:

Grain/Bread D Fruit/Vegetable • D Meat/Meat Alternate • Milk . D

62

. ~ _. . ·-' . ; '_f.i_i;HkiJil· .. : WEEI(S . · .. 1&2 : . ' .....

Nutrition Facts Serving size: 1 cUp t240gl Servings Per Recipe: 24

Amount Por Serving -. · Calories 203 Cal. from Fat 7

. % Dally Value~ Total Fat l g

Saturated Fat Og · CholesteroL Omg

Sodium 364me Total Carbohydrate 42g

DlelaryFiber 9g Sugars Og

Protein 9g

0% 0% 0%

15% 15%' 40%

Vitamin A 70% Vitamin C 30% Calcium 4-% Iron 15%

R«ipo adapted from All Recipes. hllp:/1 allreclpet.camlllecipes/Evoryday-Cookingl Family-f avarilos/l&ain,Bspx, fu:cess~d Juna 10.2010.

Nutrition Facts SolVing sized/2 cup salad (105g) Servings Per Recipe: 24

Amount Per Serving Calories 132 Cal. from fat 35

% Dailv Value"' Total Fat 4 g

Saturated Fat lg Cholesterol 56mg So~lum 194 mg Total Carbohvdrate 3g

Dietary Fiber 1 g Sugars 1 g

Protein 2lg

6% 4%

10% 10% 0% 4%


Reclpea~apti!d from Disney Family run Magnlnn Websi\n, hllp:!lfamityfun.go.comlreclpes. keused June 10,2010.

Directions: 1. In medium saucepan, heat olive oil over

medium-high heat.

2. Add onions and peppers. Allow to cook for 6 minutes, stirring occaslonally, until vegetables are ten!fer.

3, Stir in undrained canned tomatoes and tomato sauce. Bring to a boil.

4. Reduce heal and allow to simmer for 20 to 30 minutes, until mixture thickens. Stir often. ·

S. While mixture simmers, cook pasta as directed.

6, Stir lddney beans and pasta into hot tomato mix,

Directions: l. Preheat oven to 4Z5°F, Spray roasting pan

with cooking spray.

2. Combine carrots, asparagus, peppers, squash, mushrooms and 1/2 cup of water in pan.

3. Cook for .20 minutes, stirring at 10 minutes.

4. While vegetables are cooking; make rice as directed on package.

5. Heal oil in medium-size pot. Add rice. Cook for 2 minutes, stirring occasionally.

6. Add l cup water. Cook until water is absorbed.

1. Add remaining water 1 cup at a time, stirring until absorbed before adding more.

8. Add vegetable mixture to rice.

Improving Nutrition

Food For Thought Add leftover chicken or turkey fo-r a non-vegetarian version. Leftovers can be' used as a side dish or refrigetated for another lunch.

CACFP Crediting For 3-5 year olds; LUnch/Supper. Must serve all of the fo1lowing:


Food For Thought Combining vegetables with.:~;ice makes a quick _Side dish for·any meai. lf_shOrt on time, use a frozen vegetable mixl

CACFP Crediting Por3-6year olds; Lunch/Supper. Mu~t serve all of the following:

Grain/Bread • Fruit/Vegetable • 0 Meat/Meat Alternate D Mill< D

67

.... . . :. f.i@;@l#JI' .. • WEEKS .

· .. 3&4 ... . . . .

Nutrition Facts Serv.ing size, 3/4 cup U34gl Servings Per Recipe: 24

Amaunl Por Serving Calories 180 Cal. from Fal 6

% Daily Value* Tolal fal Jg

Salurated Fat Og Choleslerol Omg Sodium 155 mg Total Carbohydrate 36g


Protein lOg

0% 0% 0% 6%

10% 35%

Vitamin A 4% Vila min C 30% Calcium 6% Iron 20%

Recipe ada pled rrom Beller llome.s and Gardens. low-fat & luscious Vegetarian, Des f.loine.s (lA):

Meredith Coiporation: 1997,

Nutrition Facts . Serving size, 3/4 cup (152gl

Servings Per Recipe: 24

Amount Per Serving Calories 145 Cal.lram Fat 12

%Daily Valuac~-Tolal Fal Jg

Salurated Fat 0 g Cholesterol Omg Sodium 24mg Total Carbohydrate· 30g

Oielary Fiber 2g Sugars 2g

Protein .3g

2% 0% 0% 0%

10% B%

Vila min A 80% Vitamin C 15% Calcium 2% Iron . 10%

Ruipe adapled All Rulpes. h\lp:l/~ltrecipas. com/ReGipes/Evoryday·Coo~ing/F amllr· FaYorllosJ/hin.asp~.

Accessed Juns 10,2010.

Improving Nutrition

PrC19PilJrE!C!l!i <·• ...

r~~,~~~~fi~f!t~r~fVIW(tf ~~J~:~!~ii~~r~t~f~~~~wila:~plwii!~ Chicken, bOncloSs, '- --:·--_, sk,inl~ss, c;ut lnto_strips' lib 21~s 4 lbs · 81hS To"ffiatiios;·diCf!d _:;L-; 1/2 cup I cUP 2 cups " 4 cu-ps Onion-s, chopj]c_d -~::·~-~~-~~~~L __________ I~________ 2 cupS 4 cups ifOmainB-iitftiCi,-Stii-fidde"d- 112 cup I cUP -··rcups--------------4Cups----~-ii3rbeqUeSaUCe---------- ·-u;r CliP --1/iCUP ___ -- ------ --T&uii------~==~--Ic~ps-== Coo~lng Sprliy

Directions: 1. Coat large, non-stick slcillet with cooking

spray.

2. Coat chicken with barbeque sauce,

3, Place chicken strips into pan. Cook about a minutes on each side.

4. Add barbeque sauce to chicken.

5. Simmer over medium heat for 15 to 25 minutes until chicken iS cooked all the way throllgh.

6. Warm tortillas in microwave oVen.

'1. Combine tomatoes, onions and lettuce in bowl.

B. Place I~I/2 oz chicken and I/4 cup vegetable mixture on each tortilla.

Underwater Wheels

FoodForThought Tacos can be· made using a variety of ingredient~, including lean ground beer, steak, chicken llr beans.

CACFP Crediting For 3-5 year olds; Lunch/Supper. Must serve aJJ of the following:


r~ l~i~;dfl§l:s,j;Jt;~f~ii~~r~£}~ ~~i2: (;;ii~J ~fr ::-:: 24l:Sitv~~::~_:4~'~t1ifig s~~l rortiiia'S;"ivho'le \Vhf! at, 8;.. -···a 12 24 48

Directions: 1. Cook rice as directed on box.

2. Warm each tortilla in microwave oven for about 10 seconds.

3. Place about 4 spinach leaves in middle of tortilla, followed by 1-1/2 Tbsp of rice.

4. Combine carrots and cucumbers. Place about 1/3 cup of miXture on rice.

6. Fold bottom up and roll from pne side to the other ..

6. Serve with soy sauce for dipping.

Food For Thought Try making these with hrown rice or fish fillets for a whole new recipe!

CACFP Crediting For3-6yearolds; Lunch/Supper. Must serve all of the following:

Grain/Bread • Fruit/Vegetable • 0 ·Meat/Meat Alternate D Millt D

69

..... . . '(.i@;ild?i'.

WEEKS • . 3&4 ,' . . .....

Nutrition Facts Serving sized tortilla (!44g) Servings Per Recipe: 24

Amount Per Serving Calories 198 Cal from Fat 27

%Daily Value~" Total Fat 3g

Saturated Fat ·1g Cholesterol 56mg Sodium 388 mg Total Carbohydrate 23g


Protein 24g

A% 4%

20% 15%

8% 10%

VitamlnA 8% VilaminG 8% Calcium 4% iron 08%

Recipe adapted rrom Bolly's ODD Chicken Tacos. . Meals Maller. www.moalsmaller.org/recipos· meals/recipo/34337. Accessed Juno 10, 2010.

Nutrition Facts Serving size: llortilla; lllcuprllllng t54e) Servings Per R~cipe: 24

Amount Per Serving Calories 112 Cal. from fat 3

% Daily Value~ Total Fat Og 0%

Saturated Fat Og 0% Cholesterol 0 m g 0% Sodium 360mg t5% Total Carbohydratll 24g 8%

Dietary FiiJBJ 1 g 4% Sugars l g

Protein 3g


Recipe adapted lmm Disney Famlly FunMag~IIne \Yebsile. hltp:llramilylun.go.com/rimipas. kt:essed June 10, 20l0.

Improving Nutrition

Bagueue1

whole grai~,-cufinto "slices-: 12 slices 24 slices 46 slices· 06 slices Tomaloes, chopped 2 cups 4 cups 8 cupS 16 cups Celery, chopped -f cilp 2 CUllS 4 cups Ocups

Directions: 1. Toss tomato, celery, garlic and basil in large

bowl.

2. Mix in pepper arid On. 3. Cover and refrigerate for about an hour.

4. Preheat oven to 350°F.

6. Cut baguette into slices and place on baking sheet.

6, Bake about S minutes until toasted.

7. Spoon 1/4 cup tomato mixture onto each slice.

8. Serve 2 slices per child.

Go Bananas! Bread r j~·gr!idl~·~f~':c· f .c,;:zc_c .. 5Acr·

Food For Thought Make the tomato_ .mixture irt advance _a[!.d keep l:!'J'frigerated, Serve cold on whole grain crackers for a healthy snacl~;:.

CACFP Crediting For 3-6 year olds; Snack. Must serve two of the following:

Grain/Bread • Fruit!V egetable • Meat/Meat A1ternate D Milk D

Dried fruit (raisins, cranberries}, chop pad 2 Tbsp 114 cup 1/2 cu1l 1 cup (optional)

Directions: I. Preheat oven to 360°F.

Z. Spray loaf pans with cooking spray.

3. In a mixing bowl combine flours, cinnamon, salt and baking powder.

4. In a separate bowl, beat together the egg, banana, applesauce, sugar, oil and milk.

5. Add the milk mixture to the dry ingredients and mix until just combined.

6. Fold in dried fruit (optional).

7. Pour into pan(s) and bake for 68 to BB minutes.

Food For Thought Malci~g banana_bread is a great way to US(); up banai).as _t_hat may have gotten .a_ little too rip_e.

· 'rhis recipe can also be made by adding nuts,

70

.... . . .'f.1Q;mtet·. : wEeks . · .. 3&4 ... . .. . .

Nutrition Facts Serving size: 2 slices; 1/2 cup (64g) S~rvings Per Recipe: 24

Amount Per serving Calories 97 · CaL !rom Fat" 28

% Daily Value* Total Fat 3g

Saturated ~at 0 g Cholesterol Omg Sodium 134 mg Total Carbohydrate 15 g

Dietary fiber 2g Sugars lg

Protein 3g

4% 2% D% 8%, 4%

10%

Vitamin A 6% VitilminC 8% Calcium 2% Iron 6%

Recipe adapted from Thomas, R., Khnurl, L, Fe~~ ton, W. Nulrillon In /he Hi/chC/1. Children's Ha1pilal of Philadelphia 2nd ed.; 2008. \Y\'IW,

cllop.odufexporVdownloadfpdls/ arlicles/hoallhy-woighllhoaiUII'Wl!ig~t-pdl·

nulrition-kilchan-complele-llook.pdl Accessl!d June 10,2010.

Nutrition Facts Serving size: 1 slice (53 g) Servings Per Recipe: 20


· % Daily Valuo-t: Total Fat 2g

Saturated Fat Og Cholesterol 11m g Sodium 164 mg Total Carbohydrate 16 g

Dietary Fiber -2g Sugars 3g

Proleln 3 g

4% D% 4% 8% 4% B%

Vitamin A 0% . Vitamin C 2% C;llcium 8% Iron 4%

CACFP Crediting For 3-S year olds; Breakfast. Must serve all a! the following:

Grain/Bread • Fruit/Vegetable D Milk D

Directions:· 1. Preheat oven to 360°F.

2. Coat skillet with cooldng spray. Brown turkey and onions over medium heat. Drain excess liquid.

3. Spray baking dish with cooking spray.

4. Layer ground turkey and onion mixture, rice, peppers, 2ucchini and beans in dish.

S. Combine tomato paste and water in small bowl. Pour over mixture in pan.

S. Bake covered for 1-1/2 hours.

W~y,,Cool p~sta Salad

Improving Nutrition

Food For Thought Casseroles a<e a great waY tO' C()Itlbine me~t, vegetables and grains into one dish. Try different vegetables and different meals, beans or tofu for other Havorsl


Grain/Bread • Fruit/V~getable • 0 Meat/Meat Alternate • Milk D

· blii~~~ij,t~M1i!!~;~~~ltf~r'v!D'~~::;i, );~t~:~1nif?~r~£~~~&VJ~s;;f;i;1l~~"~~\R~JW;1 Medlum~shell Pasta,·:;:':· -wholewheat:--:-_·':-=· 1-112cups Jcups.- Gcups 12cups

Ycii1:u~rt; •i3[11J13; ·nOn-fat 1/2 C~UJ~I ---'-~~1;-c,U;!ip-,··.= 2 cups 4 cups Mustard· 3!4 Thsp_ 1-113 Tbsp 2-2/J Tbsp 5-1/3 Tbsp Celery; chopped 112 cup 1 cup 2 cup~ 4 cups G·ra-ei{Orliilri,ChOP~------rn-cup· ~~ _j/2 CUl!_ -=-~~~---- 1 ~~i-====--~~-4 cu~s--~~~ foln3108S, choppe~----- ·---canfled, drained· _- 1 cup PePper· -----------------·nsp----

Directions: 1. Cook pasta according to

pac1cage directions, but without adding salt to water, Drain and allow to coo].

2. In large bowl, combine yogurt and mustard.

3. Add pasta, celery and green onion to yqgurt and mustard. Chlll at least a hams in refrigerator.

4. Add tomatoes just before serving.

5. Top with pepper. Mix.

2 cups 4 cups D cu~s ,_-2 lstl _____ ---- ----;rtsp-------------···8 tsp --

Food For Thought Thjs iJ;,h can be served as a side, or as a main dish by adding chicken, tu-rb;ey, beans oi fish.

CACFP Crediting For3-Syear olds; Lunch/Supper. Must se-rve aJJ of the following:

Grain/Bread · • Fruit/Vegetable • 0 Meat/Meat Alternate D Milk D

73

. ·-·. . . ;.'liU;mttt··. . WEEKS . · .. 3&4 . .-.....

Nutrition Facts Serving size, 3/4 cup (161g) Servings Per Recipe: 24

Amount Par Serving Calories 233 Cal. from Fat 38

% Dally Value* Total Fat 4 g

Saturated fill 1 g Clloleslerol 30m g Sodium 266mg Total Carbohydrate 37g

Oielary Fiber 5g Sugars 5g

Protein 13g

8% 4%

10% 10% 10% 20%


ReciJlll adapted from Thomas, R., Khouri, L, Fent011, W. Nu/111/or~lti lb~KilcbeiJ. Children's Hospital of Philadelphia 2nd ed.; 2008. www. chop,edu/exporUdownload/pdfs/ arllclosnleallh~-waightnloatlhYIYeighl

pdl-nutrlllon· kllchen-complele-boo~.pdl, Accessed June 10, 2010.

Nutrition Facts Serving size, 1/2 cup (62g) Servings Per Recipe: 24

Amount Par Sarvln! Calories 83 Cal. from Fat 4

% Dally Value* lola! fal Og 0%

Satufated Fat Og 0% Cholesterol Omg 0% Sodium 35mg 0% Total Carbohydrate 16g 4%

Dietary Filler lg 4% Sugars lg

Protein 3 g

Vitamin A 4% VitamiJIC .6% Calcium 4% Iran 4%

Rel:!pe adapted from IJQW1! Home Healthy Cooking. National Cancer tnsblule. www.cancor. govlcancnloplcs/ down-homa-lle&Uhy-cooking/page 15. Ac.cessoo June Jl, 20JO.

Improving Nutrition

Squiish, sliced 112 cup 1 cup 2 cups 4 cups Parmesan cheese, grated 2 TI.IS/1 1/4 cup 112 cup 1 cup

Directions: I. Coole macaroni as directed. Drain, set aside.

2. Spray casserole dish with non-slick cooldng spray.

3. Peel and sJice squash. Place in large saucepan with water.

4. Bring to a boil. Reduce heat and co ole until squash is tender. Mash.

- 5, Preheat oven to 350°F.

6. In howl, combine onions, tomatoes, peppers, macaroni, milk, mozzarella and cheddar cheese, pepper and beans, and mi.::c. thoroughly. Add squash. Stir to combine, ·

7. Transfer mixture into casserole dish.

8, Sprinkle parmesan cheese on top.-

9. Bake for 25 minutes or tin til bubbly. Let sit before serving.

Fruit-astic Sals.a

Food For Thought This dish Can be made a.s a side to chiclien or fish. If_chosen as a si~e,_you do not need to add the beans, and it will not count toward a meat/meat alternate.

CACFP Crediting For 3-s year olds; Lunch/Supper. Must serve Bll oC the following:

Grain/Bread • . Fruit/Vegetable • D Meat/Meat Alternate • Milk D

rr::tif{~l\&Kti~lfl.¥,~~f[~~rftg-~~':'~~~1r~Itr~rr:~:;~t~~r[~wii~eF'~~f~~fflJfA~ Peaches, fresh, diced 1 CU\1 2 cups 4 cups ·B cups Man-go;dlc~------uz-GUIJ ___ ---------rcup·-----------zcups--------4cups-strawberrias, fresh -~~----·---

or frozen, diced 1-112 cups 3 cups 111 nsp Honey 11sp ·

Directions: 1. Wash, peel and

dice mangos,

2. Wash and dice peaches, peeling optional.

3. Wash and dice strawbenies.

4. Mix all together i.n medium bowl. Drizzle honey on top.

5. Mix until honey is evenly distributed.

Food For Thought Fxuit salsa is a yummy afternoon snack in the summer. You can use any fruit you lilte. You can also make your own cinnamon chips by toasting whole grain pitas and topping with cinnamon. These make great dippers I

li CUllS

I Tbsp 12 cups 2 Tbsp

CACFP Crediting For 3-B year aids; Snack. Must serve two of the following:

Grain/Bread D Fruit/Vegetable • Meat/Meat Alternate D Milk 0

89

0. 0.

_.·t;ntjtt.I§;D· .. : WEEKS _

· .. 3&4 .. -0 ••••

Nutrition Facts Serving size: 1 slice (146g) Servings Per Recipe: 24


% Daily Value,. Tolal Fal 3g

Saturated Fat 2g Cholesterol 26mg Sodium 103mg Total Carbohydrate 32g

Dietary FibOr 5g Sugars 7 g

Protein 13g

4% 8% 8% 4%

10% 20%

Vitamin A 45% V.itamin C 30% Calcium 25% Iron 20%

Recipe adapted from Hmt HeallhyHINile C.Wk/ng Afrltsn Ame1ican Slyle- IVith fveiJ' Hearlheal/s Life. National Heart, Lung, and Blood Institute: ~008. 1'111'\?.llftlbl.rrlh.gov/ healllr/publlclhearU other/chdblack/cooklng.lrtm. Accrused May Z4, 2010.

Nutrition Facts SeiVing size, 1/2 cup (84g) Se~ings Per Recipe: 24


% Daily Value* Total Fat Og

Saturated Fat Og Cholesterol Omg Sodium lmg Total Carbohydrate 9g


Protein lg

0% 0% 0% 0% 4% 6%

Vitamin A 4% Vitamin G 50% Calcium 0% Iron 0%

Retipe ada pled from Ni,klr. Websile, hUp:lfwwW. nickjr.comlreclpos/all-showsl hcallhv·recipeJ/aU-ages/index.jhlml. Accessed l~a~ Z4, ~010.

Improving Nutrition

OnionS, minced 2TbSp 114 CUp 1/2 cup 1 cup Water>- 3 ci.lps 0 cups 12 cups 24 cups

Dry spll~ gre.en peits- 1 Cup ---------~~~~_!_ ________ ±£~~---------· ·D CUJlS • FioshC~ii!rY, dlcid _____ I72GuP----:-~ fTbsp 1-114 cups 2-1/2 &ups ·--~-cups-- -FrflihCMrcits, diCfid- -- -- -fn Cilp ~:- 2n1Sp- -- ·1: 114 cupS--- - 2-1i2CuliS --- - - ~rCUpS-

Day leaves in 1 2 4 Popper, black - 1/0 ISJI ---1-/4 tip __________ ---172 tsp ------ lisp Gro""ci milrjoram Pi~ch -----------f/6tsii ______ T/4tsp-_______ 1iilsii ____ _ lfiOifiid-t~------17ifEP- -------- 1/4 ysp··-· -- -- --172_1Si1 ______ --~~----o- ~

Milk;-1% (low-fa1), hot I cup 2 cup 4 cups B c·ups Wheat bread, toasted 3_slices 0 slices 12 slices 24 slices

Directions: I. In stock pot, saute onions in margarine

until .soft and s1ightly browned (2 to 3 minutes).

Food For Thought The split peas in this soup _count aa a meat/meat alternate. Change it up by substituting

·black, lddney or white beans. 2. Add water to onions and bring to a boil.

3. Add peas, celeiy, carrots, bay leaves and pepper. Bring to a boil.

4. Reduce heat. Simmer, uncovered, until peas are aoft. (About SO _minutes,)

CACFP Crediting For 3-5 year olds; Lunch/Supper. Must sexve all of the following: 6, Add marjoram, thyme and hot milk.

Stir to blend.

6. Serve 1 cup. Place 1/2 slice of toasted bread on top.

Sunshine Smootl:lie


i~f[[1~~I~~~~~?~;:,:;:~~,~?S:e1I~;gt ~~§~1Uf!VJ§I!k~[i2~ts:JYJ):filf¥'f~~~i,§,i~~~~,£'iil Pineapple,_ canned in juice 1~112 cups 3 cu~~--~--- _ 6 cup~ ·12.cu-Ps · CarrotS.ChoPped _ . .,.-,....--.-fif&Up·· I cup 2 cups 4 cups Banana------·----c-· -----·--- -----2------------4-----------a ------~---.. Crushed ice 1 cup Yogurt {optio-nal) 1-112 cups.

Directions: I. Cut carrots.

2. Place carrots in blender and chop for a few seconds. Add some pineapples with juice and blend a few more seconds until canots are smooth.

3. Add remainder of pineapple j'uice, banana and crushed ice, and blend until smooth.

1 cu:cP-_s -~--- 4 cupS-~-~~-=--= a cu_p!__________= 3 cujls 6 cups 12 cups

Food For Thought Try this smdothie using any fruit in season! Get the kids involved by letting !hem choose the fruit they want to include,

CACFP Crediting For 3-5 year olds; Snack. Must serve two of the following:

Grain/Biead D Fruit/Vegetable • Meat/Meat Alternate • (if using yogurt) Milk D

95

....

, WEEKS • · .. 3&4 ... .. . .

Nutrition Facts SeJVing size; I cup (115g) Servings Per Rec!pe: 24

Amount Per Serving Calories 103 ' CBI. from Fat 18

% Daily Value-j-Total Fat 2g

Saturated Fat I g Cholesterol 2mg Sodium 121 mg Total Carbohydrate l7g

Dietary Fiber 3 g Sugars 3g

Protein 5g

Vitamin A 35% Vitamin C Calcium 8% Iron

4% 4% 0% 4% 6%

10%

2% 4%

neeipe adapted lrom IJSDA Recipes for Child care. USOATeam /Mritron. United States Depart men! of Agriculture, food and Nutrition Sewices; 2009.

Nutrition Facts SeJVing size, 112 cup (9lg) Servings Per Recipe: 24

Amount Per Serving Calories 53 cat from Fat 1

% Dally Value* Total Fat Og

Saturated Fat Og Cholestorol Omg Sodium 7 mg Total Carbohydrate I4g

Dietary Fib or 1 g Sugars llg

Protein lg

0% 0% 0% 0% 4% 4%

Vitamin A 25% Vitamin C- 10% Calcium - 0% Iron 2%

Recipe adapted from Physical Activities and H(}a//hySnacks tor Young Child1en. Team Nulrilion Iowa. ~llp:/Jhoallhymeah.nal. usda,gov/ lrsmrsflow2/Physicai_Actlvitles_%20 Heallhy_Snacks,pdf.J.ecessOO May26, 2010.

LUCKJUNKYCONSULTING

A Culinary Think Tank

[email protected]

Ranch Dressing –Kid Tested and Approved! 96 -1 oz. servings

1% or Non-Fat Milk 48 oz. Low Fat Mayonnaise 48 oz. or 6 cups Dried Parsley ½ cup Lemon Juice ¼ cup Apple Cider Vinegar ¼ cup Garlic Powder ¼ cup Onion Powder ¼ cup Black Pepper 2 Teaspoons Salt (Kosher or Sea Salt) 2 Teaspoons Mix all the wet ingredients together until combined; add dry ingredients and mix until smooth.

© Chef Klink. Used with permission.

Improving Nutrition

Cowboy Quinoa ("keen-wah") --~- -- '" -

Ingredients . . ......... . J.~eryi~gs .48 Servings . ;" .:"·"-·,.,_. ______ .,_,,._ ., : __ :_ - " ..... - - - - ~' .J 12 Sf!ryi~~s ... g4§f!fVi~i~

Quinoa 3/4 cup 1-1/2 cups 3 cups 6 cups water ___ --~-----·---··---T172CuJ]S-~----Tcups~-------6-cups 12 cuiis ______ _

cidii_:v~eg:ar-::::..:: . ..::..::===--1 rilii ~~===-~=..::=zrtJ$Ji~ _____ - :E± cuf==--~== ==11z:c~ii- --oJi'J_e_oiJ __________ ___I_Tb_S[J _________ 1/4 cup_______ 112 cup 1 cup_ _ ____ _ Black beans, canned, rinsed 2-15 oz cans 4,15 oz cans 8-15 oz cans 16-15 oz cans - ---~llr_n, frozen _1_.~_uE_~--~--_2_cup_s_ 4 cups --· -·-· __ 8 cups C_~e:rytomato_~s,_h_a!'JE)cl_ _____ 1{2_cup _______ 1_c_ull__ _ _____ 2 CUJJS_ ____ , _______ ~_<:ups_ _____ _ Onions, sliced 1/4 cup 1/2 cup 1 cup 2 cups

Directions: l. Combine·water and quinoa in small

pan and bring to boil. Cover and let simmer, about 12 to 15 minutes (until quinoa is tender).

2. Whisk together oil and vinegar. Pour over quinoa

3. Add beans, corn, tomatoes and onion.

4. Stir.

Food For Thought Quinoa is a small round grain, similar to couscous. It has a nutty flavor when cooked and can be used as a main dish or as a side.


Grain/Bread Ill Fruit/Vegetable D D Meat/Meat Alternate IIlii Milk D

....

. WEEKS .

·._ 3&4 ... . . . .

Nutrition Facts Serving size: 1 cup (27lg) Servings Per Recipe: 24


% Daily Value* Total Fat 2g 4%

Saturated Fat 0 g 0% Cholesterol Omg 0% Sodium 552mg 25% Total Carbohydrate 46g 15%

Dietary Fiber 12 g 50% Sugars 2g

Protein 12g

Vitamin A 4% Vitamin C 15% Calcium 8% · Iron 25%

Recipe adapted from Nick.!r. Website. http:J/www.nickjr.com/recipes/all-shows/ healthy-recipes/all-ages/index.jhtml. Accessed May 24, 2010.

HMI ASPEN POWER BARS SERVING SIZE: 1 square. Each serving meets the bread/bread alternate requirement at breakfast or snack for 3-5 year old children.

YIELD INGREDIENTS:

50 servings 100 servings 150 servings 200 servings

Old-fashioned oats 1 lb 21b 31b 41b

Sunflower seeds 8 oz 1 lb lib+ 8 oz 21b

Brown sugar 6 oz 12 oz lib+ 2 oz lib+ 8 oz

Dried cranberries* 4 oz 8 oz 12 oz 1 lb

Raisins 4 oz 8 oz 12 oz 1 lb

Coconut flakes, unsweetened 4 oz 8 oz 12 oz 1 lb

Powdered milk 2 oz 4 oz 6 oz 8 oz

Salt Yzt+Xt lt+Y,t 2t+Xt lT

Sunflower seed butter or other nut 10 oz lib+ 4 oz lib+ 14 oz 2 lb + 8 oz

butter

Raspberry jam 4 oz 8 oz 12 oz lib

Vegetable oil Y.C l)H 2X C 3C

Honey Y,C+lT 1C+2T lY, C + 3 T 2X C

Vanilla extract 2t+Xt 1 T+lt+Y,t 2T+Y.t+Xt 3T . .

*SUBSTITUTION TIP: You can subst1tute additional ra1sms for dned cranbernes, 1f des1red .

METHOD:

1. Preheat oven to 375•F (350•F if using convection oven).

2. Spray or grease the correct number of full size 2-lnch hotel pans or half sheet pans for the yield. 50 servings= 1 pan, 100 servings= 2 pans, 150 servings= 3 pans, 200 servings= 4 pans.

3. In a large mixing bowl, combine oats, sunflower seeds, brown sugar, dried cranberries, raisins, coconut

flakes, powdered milk, and salt. Stir to mix and set aside.

4. In a saucepan, melt sunflower seed butter, jam, oil, honey, and vanilla, stirring occasionally. Do NOT burn.

5. Make a well in the middle of the dry ingredients and pour in the melted wet ingredients. Using gloved hands, mix ingredients well. (You can also use a hand or countertop mixer.)

6. Press the dough firmly into the greased full size 2-lnch hotel pans or half sheet pans, using a rolling pin to compress. As noted in step 2 above, the number of pans depends on the recipe yield. Each pan will get 4 pounds+ 4 ounces of batter.

7. Bake for 12-15 minutes. The top should be evenly browned.

8. Cool for 15 minutes. While still warm, cut into 50 squares (using a 10 x 5 grid). Cool completely before

serving.

~ Chic' Penne _I Meal Components: Meat/Meat Alternate-Dark Green Vegetable-Grains

Measure

Water 1 gal2 qt

Penne pasta, multi-grain, dry 3lb 3 qt3 'h cups

Granulated garlic 1Tbsp ltsp

*Fresh broccoli florets, chopped 1" lib 9 oz 2 qt3 V.. cups

lib 3 ¥.1 cups

¥z cup

li4CUp

61b

31b 2 oz

21b

_} The grain ingredients used in this recipe must meet the Food and Nutrition Service whole grain-rich criteria.

Recipes for Healthy Kids Cookbook for Child Care Centers

Main Dislies D-53r

3gal 1. Heat water to a rolling boil.

1 gal3 ¥z qt I 2. Slowly add pasta. Stir constantly, until water boils again. Cook about 8 minutes or until al dente; stir occasionally. DO NOT OVERCOOK. Drain well.

2 Tbop 2 tsp I 3. Toss cooked pasta with garlic. For 25 servings, add 2 tsp (reserve remaining garlic for step 5). For 50 servings, add 1 Tbsp 1 tsp garlic (reserve remaining garlic for step 5).

4. Transfer pasta to oteam table pan (12" x 20" x 2 ¥z"). For 25 ser.tings, use 1 pan. For SO servings, use 2 pans.

1 gall¥.! qt I 5. Cook brOccoli for 5 minutes in boiling water. Drain broccoli and toss with remaining garlic.

1 qt 2 ¥.z cups I 6. Add broccoli and chicken to pasta. Mix we! I.

1 cup 7. Sauce: Combine broth, salt, pepper, and milk. Bring to a boil, stir constantly.

For 25 servings, use 1 qt milk (reserve remaining milk for step 8). For 50 servings, use 2 qt milk (reserve remaining milk for step 8).

8. Combine remaining milk with flour and add to broth mixture. Reduce heat to low. Stir constantly for 5 minutes until sauce thickens.

Teamnutrition.usda.gov

Chic' Penne ~ _o Meal Components: Meat/Meat Alternate-Dark Green Vegetable-Grains

*See Marketing Guide for purchasing information on foods that will change during preparation or when a variation of the ingredient is available.

For a creamier ·· of fat-free half and half in of milk.

1 'h cups (two 6 II oz spoodles) 25 Servings: 25 Servings: provides 1 oz equivalent meat/meat about 141b 1 steam table pan alternate, ¥s cup dark green vegetable, SO Servings: and 1% oz equivalent grains. 50 Servings:

about 27 lb 8 oz 2 steam table pans

) The grain ingredients used in this recipe must meet the Food and Nutfi'tion Ser.~ice whole grain~rich criteria.

Tear ·ition.usda.gov

Calories Protein

. i:·:-> ;_- .';:~·::-,·:. -:.·::··_::_·.L .·:::·~·:·- :,_, --~)~~~i~::-.- '~~:_:;:A~- ~~:.,_ ·_ ·~j:~~~-~ ;,·· ''·,'·'"';<1;~ij~· '''WI!ii'.f•''"'· '*~·· ~,-, ,,,.,,,, 'i;'

·-':::·:.-':~;l:~;~f; ___ ~J~:f~i~l~~i-'.: ~~~f"li~~-- ', 1 l_-~- .' ~- jf

Whole Grains

Main Dishes D-53r

10. Divide cheese sauce evenly and pour over pasta mixture.

11. Cover with foil and bake:

299.26 18.64g

Conventional oven: 350 °F for 8 minutes Convection oven: 350 °F for 4 minutes

Critical Control Point: Heat to 165 °F or higher for at least 15 seconds.

at 135 °F or higher.

25 servings

lib 9.oz

Saturated Fat 2.16g Iron 2.32 mg Cholesterol 25.88 mg Calcium 230.49 mg

Carbohydrate 44.43 g Vitamin A 618.361U Sodium 417.56 mg Total Fat 5.50 g (77.54 RAE) Dietary Fiber 5.53 g

Vitamin C 17.23 mg


Lentils of the Southwest Meal Components: Meat Alternate-Legume Vegetable

*Lentils, brown or green, dry 15 oz 2lA cups

Water 1 qt '4 cup

*Fresh onions, diced 4oz %cup 2 Tbsp

Fresh ga~lic, minced 1 Tbsp

Chili powder 1 'h tsp

Canned low-sodium diced tomatoes 12 oz 1 'h cups OR (lO No. 10 can) ,.Fresh tomatoes, diced OR OR

12oz 112: cuo's


11b 14 oz 1 qt 'h cup

2 qt 'h cup

8 oz 1 3,4 cups

2 Tbsp

1 Tbsp

11b8oz 3 cups (V. No. 10 can)

OR OR 11b 8 oz

Vegetables l-24r

1. Rinse lentils and sort out any unwanted materials. Drain well.

2. Combine lentils and water in a stock pot. Bring to a boil. Reduce heat and simmer, uncovered, until lentils are tender, about 30~40 minutes.

3. Saute onions and garlic in oil for 5 minutes or until tender. Stir in cumin, red chili pepper, and chili powder. Cook for 2-3 minutes over low heat.

4. Combine onions and garlic with cooked lentils. Add water. For 25 servings, add llh cups water. For 50 servings, add 3 cups water.

5. Stir in tomatoes and salt Bring to a boil. Reduce heat and simmer uncovered for 20 minutes.


7. Critical Control Point: Hold for hot service at 135 •F or higher.

8. Portion with 2 fl oz ladle(¥.


Lentils of the Southwest ········································--············.·············································································································································································· Meal Components: Meat Alternate-Legume Vegetable

Marketing Guide for purchasing information on foods that will change during a variation of the ingredient is available.

'I• cup (2 II oz ladle) provides:

Legume as meat alternate: 1 oz equivalent meat alternate.

OR

Legume as vegetable: %cup legume vegetable.

Legume vegetable can be counted as either a meat alternate or as a legume vegetable but not both

Tear ·ition.usda.gov

25 Servings: about 41b I 25 Servings: about 2 quarts

50 Servings: about 9 lb I 50 Servings: about 1 gallon 1 quart

Dry lentils, brown or green Mature onions Tomatoes

Calories 68.66 Protein 4.56 g Carbohydrate 10.96 g Total Fat 0.92g

25 servings

15 oz 6 oz 14 oz

Saturated Fat Cholesterol Vitamin A

Vitamin C

Vegetables 1·24r

0.11 g Iron 1.84 mg Omg Calcium 15.21 mg

251.111U Sodium 141.83 mg (10.38 RAE) Dietary Fiber 4.16g

2.80 mg

'-.<''"//'

·Sweet Potato and Black Bean Stew Meal Components: Meat Alternate-Legume Vegetable-Red/Orange Vegetable-Other Vegetable

Dried New Mexican chili peppers, whole

*Fresh onions, diced

"'Fresh sweet potatoes, peeled, cubed ¥.!''

Canned low-sodium black beans, drained, rinsed OR *Dry black beans, cooked (See Notes Section)

Low-sodium chicken stock

Red wine vinegar

*Fresh Swiss chard, no stems, chopped lh'' OR Frozen Swiss

I

11b 9 oz

31b

121b 2 oz

OR 121b 2 oz

1lb OR

12 oz

I

3

1 qt 1 I> cups

2 qt 21A cups

1 gal Hi qt (3 No. 10 cans)

OR 1 gal1 'h qt

1 qt

:14cup

1qt1cup OR

2'>'

~l~i:•W ... iur·t-,,.r;~~·:, J"'i • • [;!'l1!9i!l1i'ii!,1,i Recipes for Healthy K1ds Cookbook for Child Care Centers L1~fjjl~.~ilf~~::i!

I

31b 2 oz

61b

241b 4 oz

OR 241b 4 oz

21b OR

lib 8 oz

I

6

2qt3cups

1gal1qt

2gal2%qt (6 No.10 cans)

OR 2gal2%qt

2 qt

¥.!:cup

2 qt 2 cups OR

1 qt \>

Soups H·OBr

l. Saute chili peppers and onions in oil for 2-3 minutes. For 25 servings, use a large stockpot. For 50 servings, use a roasting pan/square head pan (20 Vs" x 17 %" x 7") on top of stove.

I 3. Add sweet potatoes, black beans, orange juice, and stock. Bring to a boil.

4. Cover and reduce heat to low. Simmer for 20 minutes or until potatoes are tender.

5. Remove chilies and disc;:ard. Add vinegar, salt, pepper, and Swiss chard. Cover.


6. Critical Control Point: Hold for hot service at 135 °F or higher.

7. Portion with 8 fl oz ladle (1


Sweet Potato and Black Bean Stew

6?>/·~~~,:.,~~,·;,.

- ::&!.~'

Dark Green and Oran e Ve etab/es

•·································•·•••·························•····•··················•·····•···········•··········•··••··••••·•••••··••·••··•·•······•····················•····••·•·•··••·•·•••••••••••·•

Meal Components: Meat Alternate-Legume Vegetable-Red/Orange Vegetable-Other Vegetable Soups H-08r

... See Marketing Guide for purchasing information on foods that will change during preparation or when a variation of the ingredient is available

25 servings

Special tip for preparing dry beans:

SOAKING BEANS

OVERNIGHT METHOD: Add 1% qt cold water to every lib of dry beans. Cover and refrigerate ovemight. Discard the water. Proceed with recipe. QUICK-SOAK METHOD: Boil 1 '1. qt of water for each lib of dry beans. Add beans and boil for 2 minutes. Remove from heat and allow to soak for 1 hour. Discard the water. Proceed with recipe. COOKING BEANS Once the beans have been soaked, add 1% qt water for every lb of dry beans. Boil gently with lid tilted until tender, about 2 hours. Use hot beans immediately.

Critical Control Point: Hold for hot service at 135 °F or higher.

OR

Chill for later use. Critical Control Point: Cool to 70 °F within 2 hours and to 40 °F or lower within an additional 4 hours. lib dry black beans = about 2 \-1 cups dry or 4\0 cups cooked beans.

Mature onions Sweet potatoes Dry black beans Swiss chard

Calories 222.48 Protein 10.35 g Carbohydrate 43.48 g Total Fat 4.43g

11b13oz 31b12oz 41b11oz lib 1 oz

Saturated Fat Cholesterol Vitamin A

Vitamin C

Legume as Meat Alternate: 3 oz equivalent meat alternate, lfil cup red/ orange vegetable, and lA cup other vegetable.

In place of the New Mexican Chilies use California, Anaheim, or Ancho chilies. If using 1 1 OR powdered chili use Ancho Chili Powder and use 1 Tbso oer chili.

Legume as Vegetable:% cup legume vegetable, 1,4 cup red/orange vegetable, and :11.1 cup other vegetable.

Legume vegetable can be counted as either a meat alternate or as a legume vegetable but not as both

3 lb 10 oz 71b 8 oz

9 lb 6 oz 2 lb 2 oz

0.34g Iron Omg Calcium

8847.711U Sodium (442.39 RAE) Dietary Fiber

25.75 mg

3.95 mg 103.07 mg 578.59 mg

12.25 g

50 Servings: about 32lb

50 Servings: about 4 gallons

Tear ·ition.usda.gov Recipes for Healthy Kids Cookbook for Child Care Centers

Made possible by funding from the Department of Health and Human Services and Public Health – Seattle & King County.

Baked Pears –courtesy of FareStart

Ingredients 50 Servings 100 Servings For 25

Servings Directions

Pears, fresh§, whole 25 ea 50 ea 12 ½ ea 1. Preheat oven at 400 F. Prepare water with lemon juice for

step 2.

2. Cut pears in half, core pears and place them in a pot or

deep hotel pan filled with lemon juice water (to avoid

oxidation/coloring).

3. Place pears cut side down on sheet pans, sprinkle with

sugar and cinnamon.

4. Add water (just a light layer to avoid sticking to the pan), bake in the

oven for 30 min or until fork-tender.

Serve one ½-pear.

Lemon, juice ¾ cup 1 ½ cup 6 Tb

Water as needed

Sugar, granulated, extra fine 7 ½ oz 15 oz 3 ¾ oz

Cinnamon, ground 2 ¼ tsp 4 ½ tsp 1 1/8 tsp

§WA product available

Approximate preparation time: 60 min. including baking time for 25 servings

Tips & Variations:

When choosing pears for baking, if you like to keep the shape, choose Bosc or

Anjou varieties. You would want to avoid Bartlett variety as it falls apart as you

cook it (on the flip side, that means Bartlett works great for preserve or sauce!).

Instead of adding a light layer of water upon baking, you can also use some

non-stick spray or butter.

>> See more information about pears on the back <<


Baked Pears

Child Nutrition Program Food Components:

Each portion provides:

¼ cup fruit

Nutrients Per Serving:

Calories 55 kcal

% Calories from Fat 0 %

Total Fat 0 g

Saturated Fat 0 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 1 mg

Total Carbohydrates 15 g

Dietary Fiber 2 g

Sugars 11 g

Protein 0 g

Vitamin A (0 IU) 0 %

Vitamin C (2.3 mg) 9 %

Calcium (13 mg) 1 %

Iron (0.1 mg) < 1 %

Pears are one of the few fruits that do NOT fully ripen on the tree; they

are harvested when they are fully mature but before they are ripe. [ref:

www.usapears.org]

To speed ripening, keep pears out of the cooler, and leave an apple or a

banana in the box of pears. After pears are ripe, place in the refrigerator

or cooler (32˚F) to slow further ripening. [ref: www.usapears.org]

A variety of local pears are available in WA! They come in many

shapes, sizes, and colors, each with a different flavor and texture profile

– You can introduce to your students different kinds of pears to show

the difference.

notes


Bean & Macaroni Soup – adapted from “Fruit and Veggies Quantity Cookbook – Revised Edition” (Oct 2011)


Servings Directions

Weight Measure Weight Measure

Olive oil ¼ cup ½ cup 2 Tb 1. Heat oil in steam kettle or large stockpot.

2. Add onion, celery, and carrots and cook over

medium heat for 10 min or until soft. Do NOT

brown.

3. Add mushrooms, garlic, tomatoes and bay

leaves and bring to simmer.

4. Add vegetable broth, and drained beans.

Return to simmer.

5. Add macaroni/pasta and cook for 10-15 min,

or just until macaroni/pasta is tender.

6. Add sage, thyme, oregano and black pepper

and serve.

Serve 1 cup (8 ounces).

Onion, fresh§ or frozen, small diced 2 lb 4 lb 1 lb

Carrots, fresh§ or frozen, diced 2 lb 4 lb 1 lb

Celery§, small diced 2 lb 4 lb 1 lb

Mushrooms, fresh§ or canned, sliced

24 oz 48 oz 12 oz

Garlic§, minced 3 Tb ⅓ cup 1 ½ Tb

Tomatoes, canned, diced, reserve juice

1

#10 can

2 #10 cans

6 cups

Vegetable broth, low sodium 1 gallon 2 gallons 2 quarts

Bay leaves 3 6 2

Beans§ (white, red, or brown), canned, drained, and rinsed

6 ½ lb 13 lb 3 ¼ lb

Whole-wheat macaroni/pasta or enriched macaroni/pasta

4 lb 8 lb 2 lb

Sage, ground 2 tsp 4 tsp 1 tsp

Thyme†, dry 2 tsp 4 tsp 1 tsp

Oregano†, dry 1 tsp 2 tsp ½ tsp

Black pepper, ground 1 tsp 2 tsp ½ tsp

§WA product available †WA product available as fresh

Approximate preparation time: 35 min.

>> See suggestions on the back for other great local veggies that could work in this dish <<


Bean & Macaroni Soup


½ cup grain/bread

½ cup vegetable


Calories 220 kcal


Total Fat 2.0 g

Saturated Fat 0 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 580 mg


Dietary Fiber 6 g

Sugars 6 g

Protein 9 g

Vitamin A (3,500 IU) 70 %

Vitamin C (12 mg) 20 %

Calcium 4 %

Iron 20 %

You can add or substitute with diced local squash (both summer

squash, like zucchini, and winter squash), pumpkin or potatoes.

A variety of local beans are available in WA! – You can introduce to

your students different kinds of dry beans (or fresh when in season)

to show the difference in colors and shapes; then cook them and serve as

lunch. Click here to find more about beans.

Herb Garden at your Child Care! – Herbs such as thyme, oregano and

rosemary etc. are perennial and grow well in the Northwest. Check out

Best Practices for Food Safety in the School Garden for tips and

resources

notes

http://www.harvestofthemonth.com/download/Winter/DryBeans/DryBeans_Edu.pdf

http://www.wafarmtoschool.org/Page/7/school-garden--food-cafeteria-lunch


Beets & Sweets – Wayzata Public Schools, MN

Ingredients 50 Servings 100 Servings 25 Servings Directions

Beets, fresh§ (AP), diced 8 lb. 6 oz. 16 lb. 11 oz. 4 lb. 3 oz. 1. Preheat oven at 400 degree.

2. Trim off the beet crown and tail to ½ inch and dice into bite-

size. Cut sweet potatoes into bite-size chunks and chop up

onion.

3. In a large bowl, combine all ingredients together. Mix well.

4. Place pan liners on sheet pans. Divide and spread out mixture

evenly in each pan.

5. Bake in a convection oven for 20 minutes. Remove and gently

mix. Bake for additional 20 minutes or until fork tender.

6. Hold food for serving at an internal temperature above 140 F.

Serving Size: ½ cup � Note: temperature and baking time vary by ovens.

Sweet potato, fresh§, chunks 8 lb. 6 oz. 16 lb. 11 oz. 4 lb. 3 oz.

Onion, yellow, fresh§, chopped 4 lb. 3 oz. 8 lb. 6 oz. 2 lb. 2 oz.

Olive oil 1 cup 2 cup ½ cup

Garlic, fresh§, finely chopped 2 ½ Tb 5 Tb 1 ¼ Tb

Salt 1 Tb + ⅓ tsp 2 Tb + 2/3 tsp 1 2/3 tsp

Black pepper, ground 2 ½ Tb 5 Tb 1 ¼ Tb

Sugar, granulated 2 ½ Tb 5 Tb 1 ¼ Tb

§WA product available when in season

Approximate preparation time: 30 min. + 40 min. in the oven

Tips & Variations:

Beets come in various colors: Red, Gold, and Chioggia (red & white rings when cut

horizontally). When roasted, Chioggia’s distinct rings disappear and flesh becomes

beautiful pink that is lighter than Red beets. Try mixing multiple varieties of beets.

Beets and Sweet potatoes are best when tender but not mushy!

You can substitute beets and/or sweet potato with carrots, parsnips, rutabaga, and

purple potatoes – you name it! – They all are grown in Washington State.


Beets & Sweets


½ cup vegetable


Calories 170 kcal


Total Fat 5 g

Saturated Fat < 1 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 420 mg


Dietary Fiber 4 g

Protein 3 g

Vitamin A (15,806 IU) > 100 %


Calcium 2 %

Iron 12 %

Beets are available throughout the year in Washington State, but the

peak harvest season is usually May through September when you can

find fresh beets with greens. Beets greens are rich in vitamin A and

easily used in stir-fry or sautéed. Check out the Washington Grown

Vegetable Seasonality Chart!

Storage Tip: To maintain firmness of beet roots, cut off greens/leaves

and stems 1-2 inches above the root crown. Store in a plastic bag and

refrigerate in the hydrator drawer. They will last longer if stored

properly. Store greens wrapped in a damp cloth or in a plastic bag in a

drawer of the refrigerator. Greens diminish their integrity rapidly, so

use while fresh and crisp. [ref: “From Asparagus to Zucchini – A Guide to Cooking Farm-Fresh Seasonal

Produce (3rd Edition)”]

notes

http://www.wafarmtoschool.org/Content/Documents/338-Seasonality_Chart_HUSSC_Vegetable_final_1.pdf



Brown Rice Pilaf with Carrots & Fresh Dill – Fresh From the Farm: The Massachusetts Farm to School Cookbook


Onion, fresh§, diced 13 oz (2 – 2 ½ cup)

1 lb. 10 oz (5 cup)

6 ½ oz (1 – 1 ¼ cup)

1. Preheat oven at 350 F (convection) or 400 F (conventional).

2. Add the onion, olive oil, garlic to 2 ½ inch deep hotel pans.

Roast, stirring once or twice, until the onions are translucent

but NOT brown. (about 10-15 min)

3. Remove from oven, stir in rice and black pepper.

4. Add boiling broth, equally dividing it among hotel pans if you

are using more than one. Cover tightly.

5. Bake until all liquid is absorbed and rice is tender, about 40-50

min. (CCP: Heat to 165 F or higher.)

6. Steam the carrots until tender, but NOT mushy (about 5-7 min),

depending on the intensity of your steamer. (check after 5 min)

7. Stir carrots and dill into cooked rice, reserving a little dill for

garnish, using forks to mix gently. (Add salt to taste, if necessary. Salt

will depend on the sodium in the concentrate.)

8. Serve immediately, sprinkle with remaining dill. (CCP: Hold for

hot service at 140 F or higher.)

Serving Size: ½ cup.

Olive oil 3 Tb ¼ cup + 2 Tb 1 ½ Tb

Garlic, fresh§, grated 2 tsp – 1 Tb (2-3 cloves)

4 tsp – 2 Tb (4-6 cloves)

1 tsp – ½ Tb (1 – 1 ½ cloves)

Ginger, ground ¾ tsp 1 ½ tsp 3/8 tsp

Brown Rice, long grain, dry 2 lb. 8 oz (6 ¼ cup)

5 lb. (12 ½ cup)

1 lb. 4 oz (3 1/8 cup)

Black pepper, ground ½ tsp 1 tsp ¼ tsp

Chicken broth (from concentrate) 3 qt + 2 cup 1 gal + 3 qt 7 cup

Carrots, fresh§, top off, sliced 3 lb. 6 lb. 1 lb. 8 oz

Dill, fresh§, chopped 2/3 cup (+ garnish)

1 1/3 cup (+ garnish)

1/3 cup (+ garnish)


Approximate preparation time: 80 min. (including the time in the oven)

Tips & Variations:

One full 2 ½ inch hotel pan will serve 50.

Dill – Wash and dry before chopping. Using a large knife and holding the bunch as closely together as possible, slice across from

leaves to stem, using both. If using food processor, DO NOT over chop and wrap in towel to keep dry.


Brown Rice Pilaf with Carrots & Fresh Dill


¼ cup grain

1/8 cup vegetable


Calories 56 kcal


Total Fat 2 g

Saturated Fat < 1 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 186 mg

Total Carbohydrates 9.3 g

Dietary Fiber 1.4 g

Protein 1.3 g



Calcium 1 %

Iron 6 %

Did you know that Washington ranks 1st in the nation in production

of processing carrots and 4th in the nation in production of fresh

carrots? Click here to find more about carrots.

Fresh carrot greens can be chopped into a green salad or stir-fry.

Storage Tip: Remove greens and refrigerate carrots in a plastic bag.

Undamaged carrots will last 2-4 weeks when refrigerated properly. For

long-term storage, pack carrots in a barrel with moist sand and keep in

a cool location. Carrots can also be frozen. Blanch for 3 minutes, rinse

in cold water to stop the cooking process, drain, let dry, and pack into

an airtight container. [ref: “From Asparagus to Zucchini – A Guide to Cooking Farm-Fresh Seasonal Produce

(3rd Edition)”]

notes

http://www.seattleschools.org/modules/groups/homepagefiles/cms/1583136/File/Departmental%20Content/nutrition/Harvest%20of%20the%20Month/Educators%20Flyer%20Nov.pdf?sessionid=74423a4f0ba74c7f1e38f4917fab92f3


Butternut Rice Pilaf – adapted from “A Guide for Using Local Foods in Schools” by Vermont FEED (Jan 2007)


Servings Directions


Butternut squash, fresh§, peeled and diced

4 lb 8 lb 2 lb 1. In a saucepan, combine squash, brown rice,

broth, water, and curry powder and bring to a

boil over high heat. Reduce to low, cover, and

simmer 25 min.

2. Add green beans, stir to combine, and cook

over low heat 5 min or until rice is just tender.

3. Stir in basil and serve.

Serve ½ cup (4 ounces).

Green beans, fresh§, cut into small pieces

1 lb 2 lb ½ lb

Brown rice, basmati 4 cup 8 cup 2 cup

Vegetable broth dissolved in water (3 Tb powder to 8 oz of water)

64 oz

(1 ½ cup)

128 oz (3 cup)

32 oz (¾ cup)

Curry powder 3 Tb 6 Tb 1 ½ Tb

Basil, fresh, finely chopped ½ cup 1 cup 4 Tb



Butternut squash and brown rice take the same amount of time to cook, so this curried

pilaf is a one-pot wonder

Tips & Variations:

One large butternut squash is roughly 2 lbs. and 1 lb. trimmed squash equals 2

cups cooked squash.

New to using butternut squash? Here’s a nice instruction for how to peel and cut

butternut squash.

You can add chickpeas§, finely chopped red onion and/or currant etc.

Winter squash will store at room temperature for at least a month. Store for

several months in a dry and cool (50-55 degrees) but not cold location.

>> See information on local veggies in this dish on the back<<

http://healthymeals.nal.usda.gov/hsmrs/Iowa/Gold_Star_Cycle_Menus/Technical_Assistance/preparation%20buttenurt%20squash.pdf

http://healthymeals.nal.usda.gov/hsmrs/Iowa/Gold_Star_Cycle_Menus/Technical_Assistance/preparation%20buttenurt%20squash.pdf


Butternut Rice Pilaf


¼ cup grain/bread

¼ cup vegetable


Calories 78 kcal


Total Fat 1.0 g

Saturated Fat 0 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 91 mg


Dietary Fiber 2 g

Sugars 1 g

Protein 2 g

Vitamin A (2,890 IU) 58 %


Calcium 28 mg

Iron 1 mg

Butternut squash is a good source of fiber, potassium and magnesium,

and excellent source of vitamin A & C. Click here to find more ways to

enjoy butternut squash.

In Washington, the peak harvest season of butternut squash is October

to December, but is usually available September to March. Check out the

Washington Grown Vegetable Seasonality Chart.

Did you know that winter squash is from South America? It became a

staple product by the early to mid-1800s after introduction to North

America through European colonization. [ref: “From Asparagus to Zucchini – A Guide to

Cooking Farm-Fresh Seasonal Produce (3rd Edition)”]

notes

http://www.fruitsandveggiesmorematters.org/?page_id=1357

http://www.fruitsandveggiesmorematters.org/?page_id=1357




Calabaza Asada (Roasted Winter Squash/Pumpkin) – adapted from “Fruit and Veggies Quantity Cookbook – Revised Edition” (Oct 2011)


Winter Squash (or pumpkin), fresh§, peeled, seeded, and cut into large cubes

20 lb. 40 lb. 10 lb. 1. Preheat oven to 350 F.

2. Remove seeds from squash and cut into lengthwise quarters

or into large cubes.

3. Place squash onto baking sheet that has been lightly coated

with non-stick cooking spray.

4. In a small bowl, mix together cinnamon or allspice, salt and

pepper. Mist squash with water or cooking spray and dust

each with mixed spices.

5. Bake squash 30-40 minutes until folk-tender.

Serving Size: ½ cup (4 ounces)

Note: Temperature and baking time varies by ovens.

Cinnamon or Allspice, ground 2 tsp 4 tsp 1 tsp

Sea salt, fine 2 Tb 4 Tb 1 Tb

Black pepper, ground 2 tsp 4 tsp 1 tsp

Spray oil, or water spray as needed



Tips & Variations:

How to Select: Select squash that is heavy for their size. Avoid squash with soft

spots or cracks.

Storage Tip: Winter squash will store at room temperature for at least a month.

Store fro several months in a dry and cool (50-55 degree) but not cold location.

Bruised or damaged squash will deteriorate more quickly.

Got some left over? – You can toss with spring mix, top with dried cranberries and

roasted almond slices to make a roasted squash salad.


Calabaza Asada (Roasted Winter Squash/Pumpkin)


½ cup vegetable

Nutrients Per Serving: (if butternut squash is used)

Calories 60 kcal


Total Fat 1 g

Saturated Fat 0 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 290 mg


Dietary Fiber 5 g

Sugar 3 g

Protein 2 g

Vitamin A (17,000 IU) > 100 %


Calcium 10 %

Iron 5 %

Winter squash is a good source of fiber, potassium and magnesium,

and excellent source of vitamin A & C.

In Washington, the peak harvest season of winter squash is October to

December, but is usually available September to March. Check out the

Washington Grown Vegetable Seasonality Chart.

Did you know that winter squash is from South America? It became a

staple product by the early to mid-1800s after introduction to North

America through European colonization. [ref: “From Asparagus to Zucchini – A Guide to


notes




Chana Masala (Chickpea Curry) – FareStart recipe


Oil, Canola or Safflower 1 4/5 Tb 3 ½ Tb 2 2/3 tsp 1. Heat oil in tilt skillet or large stockpot.

2. Add onion and sauté until translucent.

3. Add all seasonings and stir for a few minutes.

4. Add tomatoes, chickpeas and water. Cover

and let simmer for 20 min.

5. Season with salt and black pepper.

Serve 3 ounces.

(photo; served with saffron rice)

Onion, fresh§ or frozen, diced 1 1/3 lb 2 2/3 lb 2/3 lb

Garlic, fresh§, minced or granulated 1 4/5 Tb 3 ½ Tb 2 2/3 tsp

Ginger, ground 2 2/3 tsp 5 1/3 tsp 1 1/3 tsp

Coriander, ground 1 4/5 Tb 3 ½ Tb 2 2/3 tsp

Cumin, ground 3 ½ Tb 7 Tb 1 ¾ Tb

Turmeric, ground 2 2/3 tsp 5 1/3 tsp 1 1/3 tsp

Paprika, ground or granulate 1 4/5 Tb 3 ½ Tb 2 2/3 tsp

Tomatoes, canned, diced or whole, crushed 4 1/3 cup 8 2/3 cup 2 1/6 cup

Garbanzo Beans or Chickpeas§, cooked* 5 lb 8 oz 11 lb 2 lb 12 oz

Canned Garbanzo, drained and rinsed 10

15-oz cans 19

15-oz cans 5

15-oz cans

Water 2 2/3 cup 5 1/3 cup 1 1/3 cup

salt, granulated 1 1/3 tsp 2 2/3 tsp 2/3 tsp

Black pepper, ground 2/3 tsp 1 1/3 tsp 1/3 tsp

§WA product available *See Tips & Variation below


Tips & Variation:

When using dried garbanzo beans or chickpeas, multiply the cooked amount by 0.4 to measure the

dried beans you need – in this recipe, you will need 2 lb. 4 oz of dried beans for 50 serving, 4 lb. 7 oz

for 100 serving, and 1 lb. 2 oz for 25 serving. Rinse and soak overnight. Cook the beans for 3 hour

with plenty of water (4 cups water for a cup of chickpeas). You can cook with bay leaf to add some

flavor.


Chana Masala


¼ cup meat alternates

1/8 cup vegetable


Calories 106 kcal


Total Fat 2.0 g

Saturated Fat 1 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 214 mg


Dietary Fiber 5 g

Sugars 3 g

Protein 5 g



Calcium 7 %

Iron 12 %

Onion is an edible bulb. Most onions are biennials and will go to seed

in the spring if not harvested the preceding fall. Common bulb onions

are reddish purple, white, or yellow with a tan skin. The purple and

white tend to be sweeter and milder, while the tan-skinned storage

onion is the most pungent. [ref: “From Asparagus to Zucchini – A Guide to Cooking Farm-Fresh Seasonal


A variety of local beans are available in WA! – You can introduce to

your students different kinds of dry beans (or fresh when in season)

to show the difference in colors and shapes; then cook them and serve as

lunch. Click here to find more about beans.

notes



Colcannon – FareStart recipe


Potatoes, Yukon Gold, fresh§ 6 lb. 11 oz. 13 lb. 6 oz. 3 lb. 5 oz. 1. Cook potatoes, mash with milk and butter and sit aside.

2. Chop cabbage, onion and leeks into bite sizes.

3. Sauté the cabbage in skillet until halfway cooked, add onions

and cook for 3 min, add leeks and cook for 1 additional min.

4. Stir in the vegetable mix with mashed potatoes and season with

salt and pepper.

Serving Size: 4 oz (or ½ cup)

Milk, 2%§ 1 ¾ cup 3 ½ cup 7/8 cup

Margarine/butter 3 ½ oz 7 oz 1 ¾ oz

Cabbage, green, fresh§ 3 lb. 5 oz. 6 lb. 11 oz. 1 lb. 10 oz.

Onion, yellow, fresh§ 1 lb. 10 oz. 3 lb. 5 oz. 13 oz

Leeks, fresh§ 13 oz 1 lb. 10 oz. 6 ½ oz

Salt, kosher 1 ½ tsp 1 Tb ¾ tsp

Black pepper, ground To taste



*Colcannon is an Irish dish

Tips & Variations:

You can use kale§ for cabbage to add vitamin A.

To clean leeks: Remove green tops to within 2 inches of the white section. Peel off

outside layer. Cut leek in half lengthwise and wash thoroughly under water to remove

grit and soil between the layers.


Colcannon


½ cup vegetable


Calories 83 kcal


Total Fat 2 g

Saturated Fat 1 g

Trans fat 0 g

Cholesterol 1 mg

Sodium 87 mg


Dietary Fiber 3 g

Sugar 2 g

Protein 3 g



Calcium 8 %

Iron 18 %

Leeks belong to the lily family, along with their close relatives onions,

garlic, scallions, shallots, and chives. Milder and more refined in

flavor than onions, leeks produce a pleasing aroma and sweeten as they

cook. (And, there are no tears while cutting!) [ref: “From Asparagus to Zucchini – A Guide to

Cooking Farm-Fresh Seasonal Produce (3rd Edition)”] Leeks are usually available from

September through April in Washington, and perfect ingredients to

feature in the midst of WA’s winter when other WA produce is scarce.

Storage Tips: Refrigerate cabbage in a hydrator drawer. A plastic bag

will help retain moisture but is not necessary. Do not remove outer

leaves before storage. Properly stored, cabbage can last 3 weeks to 2

months in the refrigerator.

notes


Cold Beet Salad with Raspberries – Winona Public Schools, MN


Beets, fresh§, top-off (AP) 4 lb. 5 oz. 8 lb. 10 oz. 2 lb. 3 oz. 1. Preheat oven at 375 degree.

2. Wrap beets tightly in aluminum foil and bake for one hour or

until tender. (If come with tops, cut off all but 1” of beet tops.)

3. Remove beets from oven and cool. Slip off the skins, trim off

the top and tail to ½ inch, and slice into thin rounds.

4. Whisk together the vinegar, oil, salt and pepper. Drizzle over

beets. Let marinate in refrigerator for at least one hour.

5. Before serving, gently fold in the raspberries. Garnish with

mint.

Serving Size: ¼ cup Note: Temperature and baking time may vary by oven.

Raspberry vinegar 5 Tb 10 Tb 2 ½ Tb

Olive oil 5/6 cup 1 2/3 cup 2/5 cup

Salt 5/6 tsp 1 2/3 tsp 2/5 tsp

Black pepper, ground 1/5 tsp 2/5 tsp dash

Mint, fresh, leaves§, chopped 5/6 Tb 1 2/3 Tb 2/5 Tb

Raspberries, fresh§ 1 5/8 cup 3 ¼ cup 4/5 cup


Approximate preparation time: 90 min. including time in the oven (additional 1 hour or

more in refrigerator for marinating)

Tips & Variations:

Beets come in various colors: Red, Gold, and Chioggia (red & white rings when cut

horizontally). When roasted, Chioggia’s distinct rings disappear and flesh becomes

beautiful pink that is lighter than Red beets. Try mixing multiple varieties of beets.

Beets are best when tender but not mushy!

When using frozen raspberries§, thaw first and try mixing in the dressing.

Interested in adding cheese? – Try topping with relatively mild and crumbly cheese.


Cold Beet Salad with Raspberries


1/8 cup vegetable


Calories 50 kcal


Total Fat 4 g

Saturated Fat < 1 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 67 mg


Dietary Fiber 1 g

Protein < 1 g

Vitamin A (15 IU) < 1 %


Calcium < 1 %

Iron 3 %

Beets are available throughout the year in Washington State, but the

peak harvest season is usually May through September when you can

find fresh beets with greens. Beets greens are rich in vitamin A and

easily used in stir-fry or sautéed. Check out the Washington Grown

Vegetable Seasonality Chart!

Storage Tip: To maintain firmness of beet roots, cut off greens/leaves

and stems 1-2 inches above the root crown. Store in a plastic bag and

refrigerate in the hydrator drawer. They will last longer if stored

properly. Store greens wrapped in a damp cloth or in a plastic bag in a

drawer of the refrigerator. Greens diminish their integrity rapidly, so

use while fresh and crisp. [ref: “From Asparagus to Zucchini – A Guide to Cooking Farm-Fresh Seasonal


notes




Falafel – FareStart recipe


Garbanzo beans§, cooked 6 lb. 4 oz. (approx 52 cup)

12 lb. 8 oz. (approx 104 cup)

3 lb. 2 oz. (approx 26 cup)

1. Preheat oven at 400˚F

2. Drain and rinse garbanzo beans

3. Grind beans, garlic, and onions in a food processor

4. Add parsley and cumin and mix thoroughly

5. Scoop and roll into 1 ounce balls.

6. Flatten balls into patties and lay flat on sheet pan.

7. Bake for 20 minutes.

Serving Size: 2 oz (or two 1-oz patties)

Onion, yellow, fresh§, large, roughly chopped

5 ea 10 ea 2 ½ ea

Garlic, fresh§, roughly chopped 15 cloves 30 cloves 7 ½ cloves

Parsley, fresh§, finely chopped 2/3 cup 1 ¼ cup ⅓ cup

Cumin, ground ⅓ cup 2/3 cup 2 ½ Tb


Approximate preparation time: 45 min. (if cooked beans are used)

Tips & Variations:

Cooking Dried Garbanzo Beans: Rinse and soak beans overnight in a bowl with plenty of water.

Cook with 4 part water – bring to a boil, reduce heat and cook for about 3 hours or until tender.


Falafel




Calories 103 kcal


Total Fat 2 g

Saturated Fat 1 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 7 mg


Dietary Fiber 5 g

Sugar 3 g

Protein 5 g


Vitamin C (< 1 mg) 4 %

Calcium 4 %

Iron 8 %

Garbanzo bean or chickpea is an ancient crop that belongs to the

legume family. It has been grown in Africa, the Middle East, and India

for centuries and is eaten as a dry pulse or green vegetable. In the U.S.

most chickpea is grown in California and the Pacific Northwest, and in

WA, chickpea and other legumes are grown in eastern WA.

Chickpea is a good source of dietary fiber, protein, zinc and folate.

Storage Tip for Parsley: For short term storage, wrap parsley in a damp

towel or place upright in a container with an inch of water and

refrigerate. For longer term storage, you can chop up parsley and freeze.

Parsley can also be dried. [ref: “From Asparagus to Zucchini – A Guide to Cooking Farm-Fresh Seasonal


notes


Golden Apple Oatmeal – adapted from “Fruit and Veggies Quantity Cookbook – Revised Edition” (Oct 2011)


Servings Directions


Apples, fresh§ or canned, diced 1 ½

gallons 3 gallons 3 quarts 1. Combine apples, apple juice and water in steam

kettle or saucepan. Bring to boil.

2. Add salt, cinnamon and nutmeg.

3. Stir in rolled oats and cook 5 minutes stirring

occasionally until oats are soft and creamy.

4. Turn heat to low, cover oats and hold until

ready to serve, or place into sprayed hotel pan

for steam table.

Serve 1 cup (8 ounces).

100% apple juice§, unsweetened 1 gallon 2 gallons 2 quarts

water 1 gallon 2 gallons 2 quarts

salt 2 Tb 4 Tb 1 Tb

Cinnamon, ground ¼ - ½

cup ½ - 1 cup 2-4 Tb

Nutmeg, ground 2 tsp 4 tsp 1 tsp

Rolled oats, uncooked 1 gallon 2 gallons 2 quarts



>> See suggestions on the back for other great local fruits that could work in this dish <<


Golden Apple Oatmeal


Each portion provides:

1 grain/bread

½ cup fruit


Calories 180 kcal


Total Fat 2.0 g

Saturated Fat 0 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 290 mg


Dietary Fiber 5 g

Sugars 16 g

Protein 4 g



Calcium 4 %

Iron 10 %

You can add or substitute with diced local pears, stone fruits (peaches

and nectarines etc.) or berries. Local berries, peaches and nectarines are

also available as frozen or dried.

A variety of local apples are available in WA! – You can introduce to

your students different kinds of apples to show the difference in flavor

and texture. Click here to find more about apples.

notes

http://www.seattleschools.org/modules/groups/homepagefiles/cms/1583136/File/Departmental%20Content/nutrition/Harvest%20of%20the%20Month/Educators%20Flyer%20Jan.pdf?sessionid=74423a4f0ba74c7f1e38f4917fab92f3


Honey Glazed Brussels Sprouts – FareStart recipe


Brussels sprouts, fresh§, halved 7 lb. 14 lb. 3 ½ lb. 1. Preheat oven to 375 degrees.

2. Trim the bases off the sprouts, halve Brussels sprouts, and

place in a bowl.

3. Toss sprouts with oil and lay flat on sheet pan.

4. Roast for about 20 minutes, until tender, turning at least once.

5. Toss with honey, sprinkle with salt, and serve warm.

Serving Size: 2 ounces.

Olive oil or Canola oil 6 Tb ¾ cup 3 Tb

Honey§ ½ cup 1 cup ¼ cup

salt 2 tsp 4 tsp 1 tsp


Approximate preparation time: 35 min. including time in the oven.

Tips & Variations:

Brussels sprouts are best when tender but not mushy! Don’t be afraid to roast till the edges are

golden brown.

Pomegranate seeds or dried cranberries will add color and flavor contrast to this dish!

Instead of tossing with honey alone, try honey-balsamic reduction: mix honey with the same amount

of red balsamic vinegar in a small sauce pan, and reduce down to half the volume over med-low heat.

Optional: to add a subtle note, add ground cinnamon.

Add caramelized onion in the mix at step 5 for variation. Onions (storage or yellow onions) are

available July through March in Washington.

Brussels sprouts are a wonderful addition to/substitution for any roasted vegetables! Try adding

to your regular mix of winter roots!


Honey Glazed Brussels Sprouts


¼ cup vegetable


Calories 61 kcal


Total Fat 0 g

Saturated Fat 0 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 59 mg


Dietary Fiber 2 g

Sugars 10 g

Protein 2 g



Calcium 4 %

Iron 4 %

Brussels Sprouts are usually available from October through March in

Washington State. Check out the Washington Grown Vegetable

Seasonality Chart!

Storage Tip: Refrigerate unwashed sprouts in a plastic bag up to 1 week.

They will last longer but will increase in odor. For long-term storage,

they may be frozen. Blanch sprouts for 3-5 minutes, rinse in cold

water to stop the cooking process, drain, let dry, and pack into airtight

containers, such as zip-lock freezer bags. [ref: “From Asparagus to Zucchini – A Guide to


notes




Mashed Root Vegetables – FareStart recipe (FareStart provides nutritious meals to childcare centers around the Seattle area)


Rutabaga, fresh§ 2 ¼ lb. 4 ½ lb. 1 1/8 lb. 1. Peel/remove outer skin from vegetables and cut into 1 inch

pieces. (Root vegetables can be roughly chopped – size just

needs to be consistent.)

2. Boil until tender and drain water.

3. Add salt, pepper and garlic.

4. Mash thoroughly and enjoy!

Serving Size: 2.25 ounces.

Yam, fresh§ 4 ½ lb. 9 lb. 2 ¼ lb.

Potato, Yukon Gold, fresh§ 5 ½ lb. 11 lb. 2 ¾ lb.

Garlic, fresh§, grated 1 1/3 tsp 2 2/3 tsp 2/3 tsp

Salt 2 4/5 tsp 5 3/5 tsp 1 2/5 tsp

Black pepper, ground To taste



Tips & Variations:

Garlic – instead of grating, you can throw in cloves (without skin & stem) in the boiling process and

mash with the vegetables.

You could add local dill or oregano to garnish.

Any winter root vegetables can go well with this recipe: Try carrots and parsnips that are available

in WA!

http://www.farestart.org/meals/about/index.html


Mashed Root Vegetables


¼ cup vegetable


Calories 47 kcal


Total Fat 0 g

Saturated Fat 0 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 82 mg


Dietary Fiber 2 g

Sugars 2 g

Protein 1 g



Calcium 3 %

Iron 2 %

Rutabaga is a close relative of the turnip, though larger, sweeter, and

more tan in color. The rutabaga appeared suddenly in the middle of

the 17th century and first became popular in Sweden. (Rutabaga

comes from the Swedish word rotabagge, meaning “baggy root.”) It is

usually available in late fall and winter. [ref: “From Asparagus to Zucchini – A Guide to Cooking

Farm-Fresh Seasonal Produce (3rd Edition)”]

Storage Tip: Rutabaga will store adequately at room temperature for

up to 1 week, or refrigerated in plastic bag or hydrator drawer for up

to 1 month. For longer-term storage, it may be packed in moist sand

and kept in a cool but not freezing location. [ref: “From Asparagus to Zucchini – A Guide to


notes


Mixed Berry Crumble –courtesy of FareStart


Strawberry, frozen§ 3 lb. 2 oz. 6 lb. 4 oz. 1 lb. 9 oz. 1. Preheat oven at 425 F.

2. In a skillet, mix berries, brown sugar and cinnamon.

3. In a large bowl, mix all the ingredients for crumble

until crumbly.

4. Fill 2” full pans with the berry mix, ⅔ filled.

5. Top with the crumble and bake for 20 minutes or

until golden brown.

v Serve 3 oz per child.

Blackberry, frozen§ 3 lb. 2 oz. 6 lb. 4 oz. 1 lb. 9 oz.

Blueberry, frozen§ 3 lb. 2 oz. 6 lb. 4 oz. 1 lb. 9 oz.

Sugar, granulated, extra fine 1 ⅔ cup 3 ⅓ cup ⅚ cup

Cinnamon, ground 1 ⅛ Tb 2 ¼ Tb ½ Tb

Crumble:

Flour§, all purpose 1 lb. 2 lb. 8 oz

Baking soda 1 tsp 2 tsp ½ tsp

Baking powder 1 tsp 2 tsp ½ tsp

Oats, cereal hot 11 ⅛ oz. 1 lb. 6 ¼ oz. 5 ½ oz.

Brown sugar, light 1 cup + 1 Tb 2 cup + 2 Tb ½ cup + ½ Tb

Margarine, solid, melted 13 ⅓ oz. 1 lb. 10 ⅔oz. 6 ⅔ oz.


Approximate preparation time: 45 min. including baking time.

Tips & Variations:

• This recipe is good with pears, apples, and stone fruits such as peaches, plums, and nectarines – all grown in Washington State!


Mixed Berry Crumble

Child Nutrition Program Food Components: Each portion provides:

ü ¼ cup fruit Nutrients Per Serving:

Calories 197 kcal % Calories from Fat 31 % Total Fat 7 g Saturated Fat 2 g Trans fat 0 g Cholesterol 0 mg Sodium 134 mg Total Carbohydrates 33 g Dietary Fiber 4 g Sugars 18 g Protein 3 g Vitamin A (60 IU) 2 % Vitamin C (10 mg) 40 % Calcium (39 mg) 4 % Iron (0.6 mg) 6 %

G Pacific Northwest’s temperate climate makes it an ideal location to grow berries. Check out Washington Grown Fruits, Legume and Herbs Seasonality Chart to see when fresh berries are available!

G Raspberries come in many colors besides red. There are also black, purple and gold raspberries. But do you know how to differentiate black raspberries to blackberries? Blackberries taste different and blackberries have a solid center, while raspberries are hollow when picked. [ref: Fresh Fruits and Veggies More Matters]

G Blackberries, blueberries and raspberries are a good source of vitamin C and dietary fiber. [ref: Fresh Fruits and Veggies More Matters]

notes


Orange-Sauced Vegetables – adapted from “Fruit and Veggies Quantity Cookbook – Revised Edition” (Oct 2011)


Broccoli, fresh§ 4 lb. 8 lb. 2 lb. 1. Cut broccoli into bite-size. Halve carrots lengthwise and slice

diagonally, about ½” thick.

2. Steam broccoli and carrots until bright and slightly tender.

3. Heat water chestnuts thoroughly in saucepan until heated

through.

4. Combine soy sauce and starch to make slurry.

5. In a saucepan, combine orange zest, OJ and honey and bring to

a boil. While whisking, pour 4 into boiling OJ to thicken.

6. Pour sauce over hot vegetables and toss lightly to coat.

Serving Size: ½ cup (4 ounces).

Carrots, fresh§ 2 lb. 4 lb. 1 lb.

Water chestnuts, canned or frozen 2 lb. 4 lb. 1 lb.

Soy sauce, reduced sodium ¼ cup ½ cup 2 Tb

Starch, potato or corn ¼ cup ½ cup 2 Tb

Orange zest, minced 2 Tb 4 Tb 1 Tb

100% orange juice, unsweetened 3 cup 1 ½ qt 1 ½ cup

Honey§ 2 Tb ¼ cup 1 Tb



Tips & Variations:

Broccoli stem is edible too – remove lowest part of the stem if woody or tough, trim

any woody or tough skin using peeler and chop into bite-size.

Water chestnuts are available at most Asian grocery stores.


Orange-Sauced Vegetables


½ cup vegetable


Calories 40 kcal


Total Fat 0 g

Saturated Fat 0 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 70 mg


Dietary Fiber 2 g

Sugars 3 g

Protein 1 g


Vitamin C (30 mg) > 100 %

Calcium 3 %

Iron 2 %

In Washington State, Broccoli is usually available June through

November. Check out the Washington Grown Vegetable Seasonality

Chart.

Broccoli has evolved from wild cabbage varieties growing along the

coasts of Europe and was first cultivated by the ancient Romans.

Broccoli is an excellent source of vitamin A & C and good source of

calcium, potassium and iron. [ref: “From Asparagus to Zucchini – A Guide to Cooking Farm-Fresh

Seasonal Produce (3rd Edition)”]

Storage Tip: Broccoli is best used within a few days. Store in a plastic

bag in the hydrator drawer of the refrigerator. [ref: “From Asparagus to Zucchini – A Guide

to Cooking Farm-Fresh Seasonal Produce (3rd Edition)”]

notes

https://dl-web.dropbox.com/get/Recipe%20Bank%20Project/Honey%20Grazed%20Brussels%20Sprouts.pdf?w=c9468a7e

https://dl-web.dropbox.com/get/Recipe%20Bank%20Project/Honey%20Grazed%20Brussels%20Sprouts.pdf?w=c9468a7e


Quinoa & Yam Salad – FareStart recipe (FareStart provides nutritious meals to childcare centers around the Seattle area)


Quinoa, raw 19 lb. 8 oz 39 lb. 10 lb. 1. Preheat oven at 360 F. Place quinoa and pour water in 4”

hotel pans and steam in the oven until all the water is

absorbed (for about 40 min.). If needed, add more water

during the cooking process, but not mushy.

2. While cooking quinoa, steam yams in the same oven:

place diced yams in hotel pan, add light layer of water to

the pan, cover with foil and bake in the oven until just

tender (for about 30 min.). Add water as needed until

yams are cooked, but not mushy.

3. In a large bowl, mix lemon juice, cumin, cinnamon, salt

and pepper. Stir in oil and mix well.

4. Once quinoa and yams are cooled down, mix them with

cilantro. Add 2. To quinoa mixture and mix well. Serve

warm or chilled.

Serve 2 ounces per child.

Water (quinoa : water = 1 : 3)

Yam, fresh§, medium, diced 16 2/3 lb. 33 1/3 lb. 8 1/3 lb.

Cilantro, fresh§, finely chopped 1 bunch 2 bunch ½ bunch

lemon, juice 6 ¼ Tb 12 ½ Tb 3 Tb

Olive or Canola oil 3 Tb 6 ¼ Tb 1 ½ Tb

Cumin, ground 2 1/3 tsp 4 2/3 tsp 1 1/6 tsp

Cinnamon, ground 2 1/3 tsp 4 2/3 tsp 1 1/6 tsp

Salt 1 7/8 tsp 3 ¾ tsp 1 tsp

Black pepper, ground ¾ tsp 1 ½ tsp 2/5 tsp


Approximate preparation time: 60 min including 40 min. oven time.

Tips & Variations:

You will know that the quinoa is done when all the grains have turned from white to transparent, and

the spiral-like germ has separated.

Store yams in a cool, dark place away from extreme temperatures. Yams will keep fresh for up to ten

days. Do NOT store in bags. Temperatures below 50 degrees will result in off-flavors, and excess

moisture will encourage yams to rot or sprout prematurely.



Quinoa & Yam Salad


¼ cup vegetable

¼ cup grain


Calories 149 kcal


Total Fat 2.0 g

Saturated Fat 1 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 100 mg


Dietary Fiber 4 g

Sugars 0 g

Protein 3 g



Calcium 4 %

Iron 8 %

Yams are a family of starchy tuberous roots originating in West Africa. [ref:

“From Asparagus to Zucchini – A Guide to Cooking Farm-Fresh Seasonal Produce (3rd Edition)”] Yams and sweet

potatoes are commonly confused with each other in the United States.

This is because most of the markets label orange-colored sweet potatoes

as “yams.” Compared to sweet potatoes, yams are starchier and drier.

You can substitute yams with local winter squashes (such as Acorn

squash, Butternut squash, Delicata squash or Hubbard squash).

notes


Red Potatoes with Herbs – adapted from “Fruit and Veggies Quantity Cookbook – Revised Edition” (Oct 2011)


Baby red potatoes, fresh§, unpealed 14 lb 28 lb 7 lb 1. In a large stockpot or steam kettle, boil potatoes until just

fork-tender. (Approximately 20 min.)

2. While potatoes are cooking, combine basil, chives, lemon

juice, pepper, and oil in a saucepan and heat to simmer.

3. Drain potatoes once tender, and let the steam evaporate.

4. Allow potatoes to air dry slightly before coating with 2.

5. Pour 2 over the cooked potatoes and toss lightly to evenly

coat.

6. Serve immediately or hold in 200˚ F oven until ready to serve.

Serve ½ cup (4 ounces).

Basil, dry† ½ cup ¾ cup 6 Tb

Chives, dry† ½ cup ¾ cup 6 Tb

Lemon juice ½ cup ¾ cup 6 Tb

Black pepper, ground 1 ½ tsp 1 Tb ¾ tsp

Olive oil 2/3 cup 1 ⅓ cup ⅓ cup

§WA product available †WA product available as fresh


Tips & Variations

Scrub potatoes with a vegetable brush under running water to remove soil.

When baby red potatoes are unavailable, you can use regular red potatoes and quarter

them after step 3.

This recipe is great with fingering potatoes§ as well.


Red Potatoes with Herbs


½ cup vegetable


Calories 120 kcal


Total Fat 3.0 g

Saturated Fat 0.5 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 10 mg


Dietary Fiber 2 g

Sugars 1 g

Protein 2 g

Vitamin A (50 IU) < 2 %


Calcium 2 %

Iron 6 %

Storage Tips: Refrigerate baby new potatoes if not used within 2-3

days. Use within 1-2 weeks. Most potatoes will keep at room

temperature for up to 2 weeks. Store away from light. For longer

storage, potatoes will keep best at 45-50 degrees, high humidity, and in

darkness. If their environment is too warm they will sprout and shrivel;

if too cold, the starch will turn to sugar. [ref: “From Asparagus to Zucchini – A Guide to Cooking

Farm-Fresh Seasonal Produce (3rd Edition)”]

A variety of potatoes are available in WA! – You can introduce to your

students different kinds of potatoes to show the difference in colors,

shapes and texture. Click here to find more about beans.

notes



Rhubarb Applesauce – FareStart recipe (FareStart provides nutritious meals to childcare centers around the Seattle area)


Rhubarb, fresh§ 6 lb. 4 oz. 12 lb. 8 oz. 3 lb. 2 oz. 1. Peel, core and chop apples.

2. Garnish with mint.

Serving Size: 4 oz (or ½ cup) � Note: temperature and baking time vary by ovens.

Apple, Red Delicious, fresh§, whole, small (163 count/case)

6 lb. 4 oz. 12 lb. 8 oz. 3 lb. 2 oz.

Sugar, granulated, extra fine 2 ⅔ cup 5 ⅓ cup 1 ⅓ cup



Tips & Variations:

How to Select Rhubarb: Choose flat stalks that are not curled or limp. Deep red stalks are sweeter and richer; tenderness is not related to size. [ref:

“Fruits & Veggies More Matter”] Later in the season the stems are not as juicy (so you must adjust the amount of liquid or thickening in your recipe).

How to Prepare Rhubarb: Wash and trim the stems. Be sure to remove all of the leaves. The pink and white parts at the base of the stem are good.



Rhubarb Applesauce


¼ cup fruit

¼ cup vegetable


Calories 47 kcal


Total Fat 0 g

Saturated Fat 0 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 3 mg


Dietary Fiber 2 g

Sugar 8 g

Protein 1 g



Calcium 7 %

Iron 1 %

Rhubarb is an early sign of spring and become available around April

in Washington State. The stalk is very tart and a good source of

vitamin C. However, the leaves are poisonous and should NEVER be

eaten! Check out the Washington Grown Vegetable Seasonality Chart!

Storage Tip: Refrigerate rhubarb in a plastic bag; use within a few

days. [ref: “Fruits & Veggies More Matter”]

notes



Roasted Asparagus – FareStart recipe


Asparagus, fresh§ 3 lb. 4 oz. 6 lb. 8 oz. 1 lb. 10 oz. 1. Preheat oven at 400 F. Wash and trim asparagus.

2. Place 1 in a bowl and toss in oil, salt and pepper.

3. Place in a single layer on sheet trays, and roast at 400 F for 5

minutes.

v Serving Size: 1 oz. ★ Note: temperature and baking time vary by ovens.

Olive oil 2 tsp 4 tsp 1 tsp

Sea salt, fine ¼ Tb ½ Tb 1 tsp

Black pepper, ground ¼ Tb ½ Tb 1 tsp



Tips & Variations:

• How to Select Asparagus: Choose odorless asparagus stalks with dry, tight tips. Avoid limp or wilted stalks. [ref: “Fruits & Veggies More Matter”]

• Option: o Add finely chopped fresh garlic at step 2. o Sprinkle chili powder and drizzle lemon juice right before serving. Remember, lemon

juice changes the color of asparagus to brownish green.


Roasted Asparagus


ü ⅛ cup vegetable Nutrients Per Serving:

Calories 8 kcal % Calories from Fat 2 % Total Fat 0 g Saturated Fat 0 g Trans fat 0 g Cholesterol 0 mg Sodium 1 mg Total Carbohydrates 1 g Dietary Fiber 1 g Sugar 1 g Protein 1 g Vitamin A (240 IU) 6 % Vitamin C (1.4 mg) 5 % Calcium 1 % Iron 3 %

G Asparagus is high in folate and good source of both vitamin C and A. G Asparagus is a member of the Lily family, and under ideal conditions, an asparagus spear can grow 10" in a 24-‐hour period! The outdoor temperature determines how much time will be between each picking. Early in the season, there may be 4-‐5 days between pickings and as the days and nights get warmer, a particular field may have to be picked every 24 hours. [ref: Michigan Asparagus Advisory Board: www.asparagus.org]

G Washington-‐grown Asparagus is usually available from April to June. Check out the Washington Grown Vegetable Seasonality Chart!

G Storage Tip: To maintain freshness, wrap a moist paper towel around the stem ends and place in plastic bag, or stand upright in two inches of cold water. Use within 2 or 3 days for best quality.

notes


Roasted Purple Potato – FareStart recipe (FareStart provides nutritious meals to childcare centers around the Seattle area)


Potatoes, Purple, fresh§ 13 ea 26 ⅛ ea 6 ½ ea 1. Preheat oven at 400 F. Wash potatoes thoroughly with

vegetable scrub.

2. Dice up potatoes into large pieces (1-inch cube or larger), and

place in a large bowl.

3. Mix potatoes with oil, and season with garlic and salt.

4. Place seasoned potatoes on sheet pans and bake in the oven for

20-25 minutes or until folk tender.

Serving Size: 3 oz. per child � Note: temperature and baking time may vary by ovens.

Olive oil 6 2/3 Tb 13 2/5 Tb 3 ⅓ Tb

Garlic, fresh§, finely chopped 1 tsp 2 tsp ½ tsp

Sea salt 2 2/3 tsp 5 ⅓ tsp 1 ⅓ tsp


Approximate preparation time: 35-40 min. including baking time

Tips & Variations:

How to Select Potatoes: Regardless of varieties, choose firm potatoes. [ref: “Fruits & Veggies More

Matter”] Consider #2 potatoes (smaller in size or not-uniform in size and/or shape) for

cost saving.

Option:

o Mix with Russets and/or Red potatoes to make a colorful roasted potato dish.

Check out potato varieties and the characteristics for more info!

o Would you like some spice? Season with chili powder and black pepper at step 3.


http://www.potatoes.com/VarietiesAndUses.cfm


Roasted Purple Potato


⅛ cup vegetable


Calories 73 kcal


Total Fat 2 g

Saturated Fat 1 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 96 mg


Dietary Fiber 1 g

Sugar 1 g

Protein 1 g



Calcium 1 %

Iron 2 %

Potatoes are a good source of vitamin C and potassium. It is well-

established fact that the vitamin C in potatoes exists in the form that

is stable for cooking or heating, thus potatoes retain the vitamin C

content even after cooking. [Journal of Food Science vol. 48, 1983]

Potatoes are usually available from August to May in Washington

State. Check out the Washington Grown Vegetable Seasonality Chart!

Storage Tip: Store potatoes in a cool, dark, well ventilated place for

use within 3-5 weeks. [Fruits & Veggies More Matters]

notes



Sweet Potato & Black Bean Salad – adapted from “KidsHealth” from Nemours


Sweet Potatoes, fresh§, medium 20 ea (approx 10 lb)

40 ea (approx 20 lb)

10 ea (approx 5 lb) 1. Peel and cut potatoes into bite-size cubes.

2. Place potatoes into a saucepan and cover with cold

water; then, bring to a boil and cook until just

tender. Do NOT overcook. Drain and allow to cool.

3. While potatoes are cooking, make dressing: In a

large bowl, whisk together lime juice, zest, salt,

pepper, honey, oil and chipotle (optional).

4. Add potatoes, scallions, beans, corn, and cilantro to

the bowl and toss gently.

5. Serve at room temperature or refrigerate.

Serve ½ cup.

lime, fresh, juice & zest 20 ea 40 ea 10 ea

salt 5 tsp 3 Tb 2 ½ tsp

Black pepper, ground 5 tsp 3 Tb 2 ½ tsp

Honey§ 3 Tb + 1tsp 1 ¼ cup 5 tsp

Canola oil ½ cup + 2 Tb 1 ¼ cup 5 Tb

Chipotle in adobo sauce, finely chopped (optional)

10 ea 20 ea 5 ea

Scallions§, finely chopped 6 Tb ¾ cup 3 Tb

Corn, fresh§, frozen§ or canned (if using canned, drain and rinse)

5 cup 10 cup 2 ½ cup

Black beans†, cooked 13 ¾ cup 27 ½ cup 6 7/8 cup

Canned black beans, drained and rinsed 10 15-oz cans 20 15-oz cans 5 15-oz cans

Cilantro, fresh§, finely chopped 2 ½ cup 5 cup 1 ¼ cup

§WA product available †Dried WA product available

Approximate preparation time: 30 min. (+ time for cooking beans if using dried beans)

Tips & Variations:

When using dried black beans, measure ½ the amount listed above, rinse and soak

overnight. Cook the beans for 1~1 ½ hour with plenty of water (4 cups water for a cup

of black beans). You can cook with bay leaf, garlic, cumin powder and/or chili powder.

Store sweet potatoes in a cool, dry, well-ventilated place for up to several weeks. Do

NOT store in plastic or refrigerate. Temperatures below 50 degrees will result in off-

flavors, and excess moisture will encourage sweet potatoes to rot or sprout prematurely.


Sweet Potato & Black Bean Salad



½ cup vegetable


Calories 240 kcal


Total Fat 6.0 g

Saturated Fat 1 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 260 mg


Dietary Fiber 10 g

Sugars 7 g

Protein 9 g

Vitamin A (10,800 IU) 270 %


Calcium 5 %

Iron 12 %

You can substitute sweet potatoes with local winter squashes, such as

Acorn, Butternut, Delicata or Hubbard squash. Roast them, cut into

bite-size cubes and toss them into the salad.

The sweet potato is one of only a few cultivated vegetable crops that

originated in the Americas. The wild sweet potato has been traced back

to Peru as early as 8,000 B.C. Early Native American tribes relied on

both wild and, later, cultivated varieties of sweet potatoes. Christopher

Columbus introduced this versatile and nutritious storage crop to

Europe. [ref: “From Asparagus to Zucchini – A Guide to Cooking Farm-Fresh Seasonal Produce (3rd Edition)”]

notes


Taco de Pescado (Fish Taco) – adapted from FareStart recipe (FareStart provides nutritious meals to childcare centers around the Seattle area)


Pollock, breaded rectangle, 3 oz 50 ea 100 ea 25 ea 1. Preheat oven at 325 F.

2. Pan out the Pollock pieces on sheet pans. Bake in the oven

until lightly brown, for about 20 minutes.

3. Shred cabbage in a food processor, chop tomatoes and

cilantro. Set aside.

4. Serve in a tortilla each 2 tablespoons of shredded cabbage

and chopped tomato, one 3-oz Pollock and 2 - 2 ½

tablespoons of salsa. Top with 1 teaspoon of chopped

cilantro for garnish.

5. Serve with a lime wedge.

Serve 1 taco per child

Cabbage, green, fresh§, shredded 3 lb. 12 oz. 7 lb. 8 oz. 1 lb. 14 oz.

Tomato, fresh§, 5x6, chopped 3 lb. 12 oz. 7 lb. 8 oz. 1 lb. 14 oz.

Cilantro, fresh§, finely chopped 1 cup 2 cup ½ cup

Salsa, mild 4 pint 8 pint 2 pint

Tortilla, whole wheat, 10” 50 ea 100 ea 25 ea

Lime, fresh, quartered 12 ½ ea (50 wedges)

25 ea (100 wedges)

6 ¼ ea (25 wedges)



Tips & Variations:

You can substitute half the green cabbage to purple cabbage§ to add color to the dish.

Radish§ is an excellent garnish to this taco! Slice them up and throw them in!



Taco de Pescado (Fish Taco)


1 grain

⅜ meat alternative

¼ cup vegetable


Calories 352 kcal


Total Fat 8 g

Saturated Fat 1 g

Trans fat 0 g

Cholesterol 31 mg

Sodium 728 mg


Dietary Fiber 2 g

Sugars 4 g

Protein 16 g



Calcium 26 %

Iron 25 %

Yams are a family of starchy tuberous roots originating in West Africa. [ref:

“From Asparagus to Zucchini – A Guide to Cooking Farm-Fresh Seasonal Produce (3rd Edition)”] Yams and sweet

potatoes are commonly confused with each other in the United States.

This is because most of the markets label orange-colored sweet potatoes

as “yams.” Compared to sweet potatoes, yams are starchier and drier.

You can substitute yams with local winter squashes (such as Acorn

squash, Butternut squash, Delicata squash or Hubbard squash).

notes


Veggie Soft Taco with Black Beans, Cheese & Shredded Cabbage – adapted from FareStart recipes


Black beans, dry§, whole 2 ½ lb 5 lb 1 ¼ lb 1. Soak black beans overnight. Cook until beans are tender and

done. (See Tips & Variations)

2. Preheat oven at 250 F. While preparing vegetables, heat up

tortillas in the oven - for about 20 min. (See Tips & Variations)

3. Shred cabbage*, finely chop cilantro*, and cut limes into

quarters. (*a commercial food processor make these process easy and efficient)

4. Crumble Queso Fresco.

5. Assemble tacos by portioning beans, cabbage and cheese onto

each tortilla.

6. Serve with a wedge of lime and cilantro.

Serve 1 taco (3 Tb beans, 1 ounce cheese).

Water 5 pint 10 pint 5 cup

Cabbage, green§, shredded 6 ¼ lb 12 ½ oz 1 lb 2 oz

Cheese, Queso Fresco, crumbles 3 lb 6 lb 1 ½ lb

Flour Tortilla, 8” diameter 50 ea 100 ea 25 ea

Lime, whole, cut into ¼ wedges 12 ½ ea 25 ea 6 ¼ ea

Cilantro, fresh§, finely chopped 1 cup 2 cup ½ cup


Approximate preparation time: 30-40 min. (excluding prep/cooking time for beans)

Tips & Variations:

Cook black beans for 1~1 ½ hour with plenty of water (4 cups water for a cup of

black beans). You can cook with bay leaf, garlic, cumin powder, dash of salt

and/or chili powder.

How to heat up tortillas: Preheat the oven to 250 degrees. Wrap a stack of

tortillas in a damp dishtowel and place in a casserole dish of similar size. Cover

with a lid or a piece of aluminum foil tightly on the dish. Place in oven for 20

minutes.


Veggie Soft Taco with Black Beans, Cheese & Shredded Cabbage


3/8 cup meat alternates

½ cup vegetable


Calories 344 kcal


Total Fat 11 g

Saturated Fat 1 g

Trans fat 0 g

Cholesterol 29 mg

Sodium 402 mg


Dietary Fiber 7 g

Sugars 1 g

Protein 15 g

Washington’s cabbages are usually available July through December.

Most farms cultivate their cabbages in the early spring and fall, with

harvests coming in the early summer and late fall, respectively. You

can replace 1/3 of the cabbage required in this recipe with purple

cabbage to add colors to your children’s plates.

Cabbage holds a significant quantity of vitamins and minerals, like

vitamins A & C, calcium, potassium, and magnesium (different

varieties have varying nutritional strengths; purple cabbage has more

vitamin C while the savoy has more vitamin A, calcium, iron and

potassium). Cabbage, like other brassicas, has been used medicinally

for centuries. Cabbage is still considered a beneficial digestive aid and

intestinal cleanser. [ref: “From Asparagus to Zucchini – A Guide to Cooking Farm-Fresh Seasonal Produce (3rd

Edition)”]

notes