Menu Planning - Utah State University Extension · 1"" " Menu Planning Objectives Participants will: 1. Describe at least three reasons family mealtime is important. 2. Explain two

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Menu Planning Objectives Participants will:

1. Describe at least three reasons family mealtime is important. 2. Explain two steps in budgeting food money to last through the month. 3. List two tips for menu planning. 4. Plan or begin to plan a week-long menu with the help of an NEA. 5. List one reason why breakfast is an important part of the menu. 6. List two healthy breakfast options. 7. Plan healthy snacks as part of the overall menu plan. 8. Identify three grocery shopping tips. 9. Explain three of the basic components of a nutrition label. 10. Compare two products and identify which is the better buy according to unit pricing. 11. Identify two ways to prepare meals quickly.

Required Materials: • Blank paper such as index cards for participants to make lists on. • Pencils. • Copies of the menu planning form and shopping list form (at least 1 per participant). • Ingredients for the demonstration recipe(s). • Plates, napkins, and utensils for serving the sample recipe. • Required paperwork for program – enough for all participants. • Food label or food item with a label (1 per person or small group). • Lesson handouts – enough for all participants. NOTE: the handout for this lesson is extensive!

Choose only those portions of the handout that will fit your participants’ needs.

Optional Supplemental Materials: • Food $ense Grocery Ad to be used in objective 4, pg. 5 (see Food $ense website – Staff

Menu – Resources).

Preparation required:

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• Review and become comfortable with the lesson and handout. • Choose a demonstration recipe from the handout and make notes to yourself about when you

should begin preparing it during the lesson. • Gather the food and equipment to make the food demonstration recipe.

Teaching tips and ideas: • Ask questions! Remember that not everyone hears the question the first time or hears the

answers. Ask the question twice. It may be appropriate to repeat things that are said. Some questions may need to be rephrased so that your particular audience will understand what you are asking.

• Give time for participants to think after you have asked the question. Just because they don’t answer immediately after you have asked the question doesn’t mean that they don’t know… they may just need time.

• This entire lesson does not need to be taught to every audience. You may go through the lesson plan and select portions that are the most appropriate or interesting for your audience.

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LESSON PLAN

Introduction Time: 5 minutes

• Welcome everyone to the class and thank them for taking time out of their busy schedules to learn and participate.

• Introduce yourself and how the Food $ense program works. • Ask the class: What if there was one thing you could do to keep your kids from using drugs,

alcohol, or tobacco, improve their behavior and attitudes, improve their nutrition, and help them make good grades? Would you do it?

Objective 1: Describe at least three reasons family mealtime is important. Time: 10-15 minutes

• It sounds too good to be true, but believe it or not, research shows there really is one thing you can do to ensure your children will have a great chance of succeeding in all areas of life.

• Ask the class: Can you guess what this one thing is? o Family mealtime! o Children who live in families that eat together 5 or more nights per week on a consistent

basis enjoy the following as compared to kids who eat less than 2 times per week with their families: Nutrition and physical development – kids eat more fruits and veggies, get a wider

variety of nutritious foods, have lower rates of childhood obesity, and make healthier choices when they are on their own.

Emotional development – kids are better able to manage negative emotions, are at less risk of developing eating disorders, and have more positive interactions with others.

Social development – kids learn important turn-taking skills, have improved communication skills, and learn appropriate ways to share thoughts, feelings, and opinions.

Academics – kids are more likely to make A’s and B’s in school and they develop larger vocabularies, even more than those who read together with their parents.

Behavior – kids are much less likely to use marijuana, alcohol, or tobacco or have friends who use these substances and are less likely to engage in other risky behavior such as premarital sex.

• It takes some effort and planning to make mealtime happen, but the rewards are well worth the work.

• There are some things that need to happen to turn the act of eating food at dinnertime into family mealtime.

• Ask the class: Can you think of ways to ensure most mealtimes are successful? o It helps to do the following:

Plan meals ahead of time. Schedule a set time for meals. Involve all family members in the meal prep and clean up. Turn off the TV and all other electronic devises, including phones. Have pleasant conversation and leave discipline and other negative emotions for

another time. • Some of these ideas are common sense and some requires some skills. This lesson will help

you develop the skills. The common sense is up to you!

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Objective 2: Explain two steps in budgeting food money to last through the month. Time: 5 minutes

• The very first thing you have to determine is how much money you have to spend at the store each month. Your goal is to stretch your food dollars so that have enough nutritious food to eat all month long.

• Ask the class: How many of you have budgeted your food money before? • Ask the class: Did you feel that the budgeting was successful? Were you able to buy what

you needed? • To know what your monthly food budget should be, you can look back at how much you have

spent on food in the past. You will probably tweak the amount you budget for food over the next few months as you incorporate menu planning and smart shopping. Chances are you will realize you can get by on less food money than you previously spent and still have more food in the house.

• Remember to include all SNAP benefits and WIC vouchers in your budget. Remember to factor in the food you may get free from your garden or a friend’s garden.

• If you shop once a week, divide your monthly food dollars into four portions, one for each week. If most of the shopping is done once per month, make sure to budget part of the food dollars for items that you will need to purchase later in the month.

• Possible methods: o Some people put cash in envelopes, one for each week. Once the cash is gone, the

grocery budget is gone. o Other people may keep track of the total food budget and subtract from it every time they

go to the store. Once the total reaches zero, the grocery budget is spent. o Think of sticking to the food budget as a form of insurance against being hungry at the end

of the month. It takes some self-control not to spend the entire budget at the beginning of the month but like all good things, it is definitely worth it!

• Ask the class: What are some ways that you have approached budgeting food money that work for you?

Objective 3: List two tips for menu planning. Objective 4: Plan or begin to plan a week-long menu with the help of an NEA. Objective 5: List one reason why breakfast is an important part of the menu. Objective 6: List two healthy breakfast options. Objective 7: Plan healthy snacks as part of the overall menu plan. Time: 30-40 minutes

• Ask the class: Did you ever go to the grocery store, load up your cart, spend $100.00 or more, come home put all the food away, and then realize you still have nothing to make for dinner?

• Ask the class: How do you feel when it’s 5:00 pm, everyone is starving, and someone asks, “What’s for dinner?” How long does it take each night to look through recipes and try to find something to make that you actually have all the ingredients for?

• Ask the class: What is the difference in the way you feel if dinner is planned vs. unplanned? • Ask the class: Did you know that you can spend about 30 minutes or more every night trying

to figure out what to eat for dinner or you can spend 30 minutes or less per week? • If you use the principles taught in this lesson you will save not only money, but also time and

you will improve your nutrition and even learn to enjoy family mealtime!

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• If you think you hate to cook, you may find that what you actually hate is not knowing what to cook. When the plan is in place and you have all the ingredients you need to create a fast, easy, delicious, and nutritious meal, you may decide you actually like to cook!

• You will love how it feels knowing that you have provided a way to nourish your family, both in body and soul!

• Menu planning is one of the best ways you can stay within your food budget and alleviate the everyday stress of not knowing what to cook.

• The idea of menu planning may sound complicated and overwhelming, but after you do it once or twice, you will find it is easy. In fact, you will wonder how you ever got along without doing it.

• Activity: Distribute blank paper such as index card to each class participant. • Ask the class: Who can come up with 6-8 of their favorite meals to eat in one minute or less?

Please list these meals on your paper. Time participants for 1 minute. • Ask the class: Who came up with 7 meals? Do you realize you just planned dinner for a week

in less than 1 minute? Is anyone willing to share some of the foods that are on your lists? • The hardest part of planning a menu is just taking the time to do it. It works best when you

schedule a time each week just for menu planning. • Ask the class: Can you think of a time that would work for you to plan your weekly menu?

o Some people like to plan their menus the day before they go grocery shopping, some schedule around payday, others around the ads that come in the newspaper, some do it when the house is quiet like during children’s naptime, others want everyone home so they can give input as to what goes on the menu.

o Ask the class: What time would work best for you? • It is smart to plan your menu around foods you already have on hand and around store ads

that come in the newspaper so that you can take advantage of specials. This helps you save money and avoid wasting food you already have.

• Ask the class: Think of food you may already have sitting on the pantry shelves or in the freezer or fridge. What meals could you make without even having to go to the store? o Mac and cheese, pancakes, waffles, French toast, omelets, spaghetti, baked potatoes? o Optional activity: if you are teaching participants in their homes, help them create several

meal options with the foods they actually have on hand. Be creative! Use Create a Casserole, Create a Stir-Fry, etc. handouts to help participant think through this activity.

o Optional activity: Use the Food $ense Grocery Ad handout and help participants find menu options from what they find on sale (see handout on website under staff menu and resources). Use Create a Casserole, Create a Stir-Fry, etc. handouts to help participant think through this activity.

• Ask the class: What are some food items that you bought on sale recently? What kind of meals did you or could you make with those items?

• Hand out Menu Planner Form. • Once you are aware of the foods you already have on hand and look at grocery ads to see

what is on sale for the week, you are ready to come up with 5-7 meals for dinner. Although you don’t have to start with dinner, most people find it easier to plan the main family meal of the day first.

• As you plan, choose a variety of meals that include family favorites, budget stretchers, and quick-fix meals.

• Picture your plate as you plan each meal. Remember to include veggies and fruits in the menu. Ideally, half of the plate will include vegetables and fruits, a quarter of the plate will have grains and the other quarter will have a protein. With a glass on the side for dairy you will have all the food groups suggested by MyPlate.

• Ask the class: From the list of meals you wrote down earlier, who would like to plan a complete balanced meal and share with the class?

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• To save time in the kitchen, think about cooking once and eating twice. For instance if you are having Chicken and Rice for dinner on Monday, cook some extra rice for Beef and Broccoli Stir-fry on Wednesday.

• Some people have a 2 to 4 week cycle menu. That means that they choose their family’s favorite meals and use the same menus over and over. It makes planning very easy and grocery shopping even easier.

• Some families have theme nights for each day of the week. For instance everyone in the family knows that on Monday they are eating Mexican food and on Tuesday they are eating Italian.

• Breakfast for dinner is also a good idea. If you don’t have time to make your favorite breakfast for breakfast, there is no reason not to have it for dinner.

• Speaking of breakfast, after you plan all of your evening meals, plan breakfast. Include items from three of the MyPlate food groups. Breakfast really is the most important meal of the day. o Ask the class: What are some benefits to eating breakfast?

More alert. More energetic. Quicker to react. Better students and employees. More productive. Less likely to overeat. Less likely to be absent.

o Ask the class: Can you think of some easy, fast, nutritious, breakfasts? A blender drink made of fruit, milk and yogurt, especially if you make it the night before

and keep it in the fridge. A piece of fruit and a bagel. Oatmeal with milk and raisins. Trail mix or granola bar with 100% fruit juice. Sandwich with milk. Whole wheat bread or English muffin with peanut butter.

o If answers are not nutritious, help participant find a better choice. • Remember, breakfast doesn’t necessarily have to be breakfast foods. Leftover pizza or a

burrito works just fine as breakfast food! • Next, plan your lunches. This is a good time to use leftovers. When you plan to use leftovers

they become planned-overs. Once again, think of your plate and make sure to include some veggies and fruit.

• Now that you have planned dinner, lunch, and breakfast, all that is left to plan is nutritious snacks. When many people think “snack” they think “cookies” or “chips”. It is important to think of snacks as mini-meals, or as a way to “fill in the gaps” of MyPlate with foods that we aren’t getting of during the day in our regular meals. o Ask the class: What are some of your favorite healthy snacks?

• It is kind of fun to get creative and think of yummy names for the meals you put on your menu. • You can also make the menu look attractive by being creative in the way you display it.

Surprisingly, the way a menu looks and sounds can create an attitude of anticipation and expectation by family members.

• Ask the class: Can you think of a fun name that makes “chicken and rice” sound more enticing?

• Once you have a menu, it is a good idea to save it. You can reuse all or parts of it later and that will save you some time in the future.

• Ask the class: Does anyone have any other ideas or tips for menu planning that we have not covered?

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Objective 8: Identify three grocery shopping tips. Objective 9: Explain three of the basic components of a nutrition label. Objective 10: Compare 2 products and identify the better buy according to unit pricing. Time: 20 minutes

• Once the menu is planned, it’s time to think about going to the store to buy the food for the menu. This is where having a well organized shopping list comes in handy.

• It helps to keep an ongoing list in the kitchen. When you are getting low on an item such as catsup or eggs, but before you run out completely, put that item on your list. That way, you will remember to get more the next time you go to the store and will help to keep you from making extra trips to the store.

• Your shopping trip will be much faster if you organize your shopping list according to food groups or by the way the food is located in the store. For example, list all the produce you will need together on the list, all the canned items together, etc.

• Use coupons if they make the items you need cost less. Do not buy items with coupons just because you have the coupon. Remember, many coupons are for processed foods that have little or no nutritional value anyway. Many stores price match, meaning a store will match the prices in ads for the other local stores.

• The more frequently you shop, the more money you will spend so try to go to the store no more than once a week.

• Shop when the store is least crowded, typically earlier in the morning and on weekdays. The weekends and between lunch and dinnertime are typically more crowded times. o Ask the class: Why do you think this is important?

• Leave children at home. Trade babysitting with a friend. • Do not shop when you are hungry. Hungry shoppers spend more money. If necessary, eat a

snack before you go. • Compare quality. Store brands are often just as good or better than name brands and usually

cost less. • Compare prices. Unit pricing tells how much something costs per ounce or pound. You can

often find the unit price on the price label that is attached to the shelf. Unit pricing can help you decide what brand to buy or what size of a specific item to buy. The lower the unit price, the better the value. For example, someone is deciding between two different brands but same-sized jars of peanut butter. The unit prices are 10 cents per ounce and 12 cents per ounce. o Ask the class: Which is the better buy?

• Buy in bulk if the price is lower and you have extra money. When you get home, divide the product into meal-size portions. Freeze for later use, if necessary.

• Replace staples like flour and sugar when they are on sale. • Buy unadvertised sale items if you use them often and have extra money and storage space

available. Be sure to check the use-by date. • For food safety concerns, place raw meats and fresh produce in plastic bags supplied by the

store. Separate them in your shopping cart and bag them separately at the checkout stand. Get refrigerated and frozen foods last.

• Watch for mistakes when you check out. Make sure you get the correct change. • Go directly home and store foods properly. Foods that are not stored properly will be wasted;

this is a waste of your money and the time you spent shopping. • Ask the class: Point to a Nutrition Facts Label. Can anyone tell me what this is? • Ask the class: Why is label reading important?

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o Nutrition Facts labels help shoppers determine the nutritional value of the food so they can get the most nutrition for their dollar.

• Activity: Give each person or group in the class a nutrition label from a food product. Explain nutrition labels using the “What’s on a Label?” handout.

Objective 11: Identify two ways to prepare meals quickly. Time: 10 minutes

• At this point, you may feel like it’s just not worth it to try and fix meals from home. The fact is home-cooked meals are more nutritious, better tasting, and less expensive than eating out. You have already learned the first two principles of getting dinner on the table: menu planning and shopping. All that is left is to get you and your family into the kitchen to actually make the meal.

• Ask the class: What can make this easier for you? 1. Organize and equip your kitchen.

• A cook, like any other skilled worker, needs to have the right equipment. However, you don’t have to have the latest, greatest kitchen gadgets to make a good meal. Many people have a kitchen full of appliances they don’t use and that take up lots of space. A good knife and cutting board, some mixing bowls and mixing spoons, and a few good pans are all you really need to create a good meal. As you spend more time in the kitchen you will realize what items and appliances you may want or need to make food preparation faster and easier. It is okay to accumulate a little at a time. Don’t feel like you have to do it all at once.

• You can start by purchasing one or two quality kitchen items each month. Good buys on kitchen items can be found in close-out bins, at discount stores, garage sales, and second-hand stores.

• Arrange your food and equipment conveniently for fast-paced work. For example put hot pads in the drawer next to the stove, knives near cutting boards, etc.

• Ask the class: What do you do to arrange your food and equipment that helps you cook quickly?

2. Stock your pantry, refrigerator, and freezer as your budget allows. You will be amazed how quickly you can build up a reserve of food by just buying one or two extra items each time you go to the store. • A well-stocked kitchen makes meal preparation quick and easy. Make sure to stock

your kitchen with foods you will actually use. • It is nice to have staples such as flour, sugar, salt, seasonings, pasta, rice and cereal

products. Keep a good supply of canned foods like soup, tomato products, beans, vegetables, and fruit.

• Stock your fridge with dairy products, eggs, fresh vegetables and fruit, and various condiments.

• Keep your freezer stocked with a variety of meat, poultry, fish, and vegetables. • All food should be rotated. Use the older foods in the pantry or freezer before you open

a new package. Label your food with the date you bought it to help you remember what to use first.

3. Involve family members. • This saves time and provides an opportunity to interact. • It is an ideal setting for family communication. • Delegating mealtime tasks is a great way to combine work with family fun. • Meal preparation and clean-up teach important life skills. • It may help family members enjoy dinner if you allow them to be in charge of one meal

per week.

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• Ask the class: What sort of memories do you have of helping in the kitchen when you were growing up?

4. Use efficient clean-up methods. • Clean as you go. Wash and put things away as you use them. • Soak dirty dishes while you eat. • Assign family members cleanup chores. List them on a calendar or prepare a special

chart.

Conclusion Time: 5 minutes

• Remember that planning is an important way to be successful with food dollars and to get the most nutrition for the least amount of money.

• Planning menus and planning shopping trips will facilitate success. • It is also important to set up the kitchen in a way that will allow for quicker meal preparation. • Ask the class: What is something you learned today that you didn’t know before that you will

incorporate into your life? • Ask the class: How can your family help with some of the changes that you would like to

incorporate?

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572.

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Menu Planning One of the most important things you will ever do!

To save time and money, budget food dollars, plan menus, and shop wisely.

PLAN MENUS • Select some family favorites. • Add some budget stretchers. • Turn leftovers into planned-overs. • Include some convenience foods. • Read ads for store specials. • Don’t forget to plan breakfast and

healthy snacks. • Prepare a shopping list.

SHOP WISELY • Shop once a week or less. • Use an organized shopping list. • Use coupons wisely. • Read labels and compare unit prices. • Choose the store’s least busy time and

leave children at home. • Shop after you have eaten something.

ORGANIZE KITCHEN • Acquire necessary equipment. • Arrange food and equipment

conveniently.

STOCK KITCHEN • Stock cupboards,

refrigerator and freezer with supplies.

• Purchase in quantity and repackage into portion sizes.

INVOLVE FAMILY MEMBERS

• Delegate mealtime tasks. • Teach life skills.

EFFICIENT CLEANUP • Clean as you go. • Soak dirty dishes. • Assign family members cleanup chores.

Why Family Mealtime? Children who live in families that eat together 5 or more nights per week on a consistent basis enjoy the following as compared to kids who eat less than 2 times per week with their families: Nutrition and physical development – eat more fruits & veggies; wider variety of nutritious

foods; lower rates of obesity; make healthier choices when on their own. Emotional development – better able to manage negative emotions; less risk of having eating

disorders; more positive interactions with others. Social development – learn important turn-taking skills; improved communication skills; learn

appropriate ways to share thoughts, feelings, opinions. Academics – more likely to make A’s and B’s; develop larger vocabularies. Behavior – less likely to use drugs, alcohol, or tobacco or engage in other risky behavior.


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Weekly Menu Family mealtime is an anchor for

the day. Breakfast Lunch Dinner Snacks

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday


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Shopping List Fresh Produce

Dairy Items

Canned Goods

Meat, Poultry, Fish

Grains (bread, cereal, pasta, rice, tortillas, etc.)

Frozen Items

Staples (flour, sugar, spices, etc.)

Misc., Cleaning Supplies


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What a Nutrition Facts Label tells you: • Serving size of product. • Numbers of servings in

package. • Number of calories per

serving. • Amount of fat,

cholesterol, sodium, carbohydrate, sugars, protein, and fiber the product contains per serving.

• Amount of vitamins A & C, calcium, and iron the product contains per serving.

What a Nutrition Facts Label does NOT tell you. • Percent of calories from

fat (in this box, 44% of calories are from fat – 110 fat calories/250 total calories = 44).

• Ingredients – you must read the ingredients list to see what the product actually contains.

The Nutrition Facts Label lets you compare one product to another. Are you looking for a product with low sodium or saturated fat? You can compare similar products and choose the one with the least sodium or saturated fat. This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572.

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Quick and Easy Meals

Quick and Easy Fettuccine 8 oz. fettuccine or linguine 1 tablespoon olive oil ¾ cup evaporated skim milk ⅓ cup Parmesan cheese

¼ cup sliced green onion ½ teaspoon dried basil ¼ teaspoon garlic powder ⅛ teaspoon pepper

Cook pasta according to package directions. Drain; immediately return to pan. Add olive oil; toss to coat. Add milk, cheese, onion, basil, garlic powder, and pepper. Cook over medium-high heat until bubbly, stirring constantly. Serve immediately. Yield: 6 servings. Menu suggestion: Serve with grilled chicken, green salad, green beans, and orange slices.

Skillet Macaroni and Cheese 1 ¾ cups uncooked macaroni ½ teaspoon onion powder ½ teaspoon garlic powder ¼ teaspoon Italian seasoning ⅛ teaspoon dry mustard ¾ teaspoon salt

⅛ teaspoon pepper 1 tablespoon canola oil 2 ¼ cups water 1 tablespoon flour 1 (12 oz. can evaporated skim milk 1-2 cups cheese, grated

In large skillet sauté uncooked macaroni and seasonings in canola oil for 3 to 5 minutes; add water. Cover and simmer 20 minutes or until macaroni is tender. Sprinkle flour over mixture; blend well. Stir in evaporated milk and cheese. Simmer until mixture thickens and cheese melts, stirring constantly. Yield: 6 servings. Menu suggestion: Serve with cooked carrots, fresh or frozen green peas, and apple slices.

Spaghetti ½ pound lean ground beef 2 garlic cloves, minced or 1 teaspoon garlic powder 1 medium onion, chopped 1 (28 oz.) can tomatoes 1 (6 oz.) can tomato paste 1 cup water

1 teaspoon sugar 1 teaspoon salt ½ teaspoon pepper 1 ½ teaspoons oregano 1 teaspoon basil 1 bay leaf 12 oz. spaghetti noodles

In a large pan, brown ground beef and drain fat. Add remaining ingredients except noodles and simmer 30 minutes. Cook spaghetti according to package directions. Serve sauce over spaghetti noodles. Yield: 6 servings. Menu suggestion: Serve with green salad, roasted Brussels sprouts, sliced pears, and French bread. This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572.

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Polynesian Skillet 2 boneless, skinless chicken breasts, cut into ¼ inch strips

1 tablespoon oil 1 medium onion, sliced 1 large green pepper, sliced 1 (15 oz.) can pineapple chunks 2 teaspoons chicken bouillon granules

1 cup water ¼ cup vinegar ½ cup brown sugar 2 tablespoons soy sauce 2 tablespoons cornstarch 1 (11 oz.) can mandarin oranges, drained 3 – 4 cups cooked brown rice

In a large skillet sauté chicken in oil until chicken is lightly browned. Add onion and green pepper. Stir-fry until vegetables are tender. Add ½ cup juice from pineapple, bouillon, water, vinegar and brown sugar. Combine soy sauce and cornstarch in small bowl; mix well. Add to chicken and vegetables. Simmer until mixture thickens, stirring constantly. Add pineapple and mandarin oranges. Serve over rice. Yield: 6-8 servings. Menu suggestion: Serve with fresh or frozen green peas, green salad, and kiwi slices.

Chicken Paprika 4 medium chicken breasts Salt and pepper to taste 1-2 tablespoons paprika 1 can reduced fat cream of mushroom soup

1 (4 oz.) can mushrooms 1 cup fat free sour cream Cooked rice, mashed potatoes, or noodles

Sprinkle chicken with salt, pepper and 1 tablespoon paprika. Place in crock-pot. Mix soup and mushrooms. Pour over chicken. Generously sprinkle with more paprika. Cover and cook on low for 6 – 8 hours or high for 2 ½ - 3 ½ hours. Add sour cream last 30 minutes of cooking. Serve over rice, mashed potatoes, or noodles. Yield: 4 – 6 servings. Menu suggestion: Serve with roasted beets, green beans, and fresh fruit salad.

Cheesy potato soup 4 medium diced potatoes 1 large chopped onion 1 quart water 1 teaspoon salt 3 tablespoons flour ½ cup skim milk

1 cup shredded cheese ¼ teaspoon seasoned salt ¼ teaspoon paprika ¼ teaspoon ground pepper Chopped chives (optional)

Combine potatoes, onion, water, and salt in heavy saucepan. Bring to a boil, reduce heat and simmer until tender, about 20 min. Stir flour into milk, mixing well. Stir flour and milk mixture slowly into potatoes. Cook over medium low heat and stir until thick, being careful not to scorch mixture. Add cheese and seasonings. Stir to combine and heat through. Serve topped with chives. 4 to 6 servings Menu suggestion: Serve with green salad and whole-wheat dinner rolls. This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572.

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Quick and Easy Breakfast/Snack Ideas Whole-wheat toast or English muffin with peanut butter

Rice cake with peanut butter and sliced bananas on top

½ turkey sandwich with cut up veggies and fruit

½ tuna sandwich containing lettuce, tomato, bell pepper, diced apple

Peanut butter and jelly sandwich

Burrito – bean or cheese or veggie or egg or rice or combo

Quesadilla – cheese or chicken or egg or veggie or bean or rice or combo

Yogurt with cereal mixed in

Oatmeal with walnuts, milk, flax seed

Cheese and crackers

Peanut butter and crackers

Tuna or chicken salad and crackers

Hummus with crackers and/or veggies

Apple slices and peanut butter

Hard-boiled egg and cherry tomatoes

Granola and banana slices

Yogurt mixed with cottage cheese

Trail mix – cereal, sunflower seeds, peanuts, raisins, dried fruits, soy nuts

Yogurt smoothie – yogurt, milk, fruit, flax seed

Baked sweet potato

Green salad – romaine lettuce, veggies, raisins, sunflower seeds

Omelet – eggs, chopped veggies, cheese

Banana and peanut butter wrapped into a whole-wheat flour tortilla

Hummus and whole-wheat pita chips

Grilled cheese sandwich This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572.

Remember!

Breakfast doesn’t have to be breakfast food.

Snacks should be nutritious mini-meals instead of junck

food or empty calories.

What is your favorite fast and easy breakfast or snack?

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Melt fat in saucepan. Mix in flour to make a smooth paste. Slowly add milk. Cook over low heat, stirring constantly until thickened. Add salt and pepper. Cook 3-4 minutes longer.

Create a Casserole!Create a tasty casserole from simple foods. Just choose an item from each category and follow the directions.

Use your imagination! Each casserole serves 4 adults. Adapted from “Eating Right is Basic”, Michigan State University Extension

Step 1 Choose one starch Rice: 1 cup rice, 2 cups water: Combine rice and water. Bring to boil. Turn heat to low and cover pan with lid. Simmer until water is absorbed, about 20 minutes. Pasta, noodles: 2 cups pasta or 3 cups noodles, 6 cups water: Heat water until it boils. Stir in pasta or noodles. Cook until tender, about 10 minutes. Drain. Potatoes: 3 cups diced potatoes, 6 cups water. Heat water until it boils. Add potatoes and cook until tender, about 10 minutes. Drain. Tortilla: Flour or corn

Step 2 Choose one protein 1 pound cooked ground beef 1 ½ cups cooked and diced chicken, turkey, ham, beef, or pork 2 cups chopped hard-boiled eggs 1-2 (6-8 oz) cans tuna, salmon, or other fish, flaked 1 (15 oz) can or 2 cups cooked dried beans (pinto, black, white, kidney, etc.)

Step 3 Choose one or two vegetables – broccoli, carrots, corn, green beans, peas, squash, mixed veggies, etc. 2 cups fresh vegetables, cooked 2 cups frozen vegetables, cooked 1 (15 oz) can vegetables

Step 4 Choose one sauce 1 (10 oz) can soup (cream of mushroom, cream of chicken, cream of celery, tomato, cheese, etc.) 1 (15 oz) can diced tomatoes with juice 2 cups white sauce 1 ½ tablespoons fat (butter, margarine, or oil) 3 tablespoons flour

1 ½ cups skim milk ¾ teaspoon salt dash of pepper

Step 5 Choose one or more flavors ½ cup chopped onion, celery, green pepper, ¼ cup sliced black olives, ½ cup salsa, 1 – 2 cloves garlic, crushed 1 – 2 teaspoons dried herbs (oregano, basil, cumin, chili powder, thyme, tarragon, sage, etc.) Salt and pepper to taste

Step 6 Choose one or more toppings (optional) If desired, after heating, place any of the following on top: 2 T grated Parmesan cheese, ¼ cup grated Cheddar or Mozzarella cheese, ¼ cup buttered breadcrumbs

Directions: Select a food from each category or use your own favorites. Combine all ingredients except toppings in a 9x13 pan coated with cooking spray. Bake at 350˚ until bubbly *(30-45 minutes). Add toppings and return to oven about 10 minutes. * May cook on stovetop in saucepan or skillet for 15-20 minutes. Add more liquid if it becomes too dry. Watch closely so it does not burn. This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability.

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Create a Soup! Adapted from How to Cook Without a Book by Pam Anderson

Create a tasty soup from simple foods. Just choose an item from each category and follow the directions. Use your imagination! Each pot of soup serves 4 adults.

Step 1 Choose one fat 2 tablespoons oil (vegetable, canola, olive), butter or margarine

Step 2 Add 1 medium chopped onion

Step 3 Choose one or more vegetables (2-3 cups, chopped) Celery, green pepper, green beans, carrots, peas, corn, zucchini, squash, mushrooms, cauliflower, broccoli, cabbage, etc. (fresh, canned, or frozen)

Step 4 Choose one protein 1 pound beef, chicken, ham, sausage, etc. or 1 (16 oz.) can beef, chicken, ham or 1 (16 oz.) can beans (pinto, kidney, black, white, chick peas, etc.) or 1 cup grated cheese

Step 5 Choose one starch 3-4 cups diced potatoes or 2 (16 oz) cans beans (pinto, kidney, black, white, chick peas, etc.) or 4 oz egg noodles, macaroni, pasta or ½ cup uncooked rice

Step 6 Choose a broth – you need 4 cups (1 quart) 2 (16 oz.) cans chicken, beef, and/or vegetable broth or 4 cups water and chicken, beef, or vegetable bouillon or 1 can crushed or diced tomatoes and 3 cups water or 4 cups milk and chicken bouillon Any combination of above to make 1 quart

Step 7 Choose one or more seasonings 1 – 2 teaspoons dried herbs (oregano, basil, cumin, chili powder, thyme, rosemary, parsley, etc.) Bay leaf 1 – 2 tablespoons fresh herbs Minced garlic

Directions Heat fat in large soup pot. Add onion and cook until tender. Add remaining ingredients (except fresh herbs). Partially cover pot and simmer until meat is cooked and starch and vegetables are tender (about 20 – 30 minutes). Add fresh herbs. Season with salt and pepper to taste. Simmer another 5 minutes. Serve. Note: Beans can serve as protein or starch.

Suggestions Chicken & Rice Soup - Combine onion, celery, carrots, chicken, rice, chicken broth, rosemary, parsley, and garlic Beef and Vegetable Soup - Combine onion, potatoes, carrots, celery, beef, crushed tomatoes, beef broth, oregano, basil, parsley, and bay leaf Black Bean and Corn Soup - Combine onion, green pepper, corn, green chilies, black beans, rice, crushed tomatoes, chicken broth, oregano, cumin, chili powder, cilantro, and garlic Cream of Broccoli or Potato Soup – combine onion, broccoli or potato, celery, cheese, milk, chicken bouillon, and garlic. Mash or blend together.

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability.

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. Create a Sandwich!

Create a tasty sandwich, wrap, or pocket from simple foods. Just choose an item from each category and follow the directions. Use your imagination! Each serves 1 adult.

Step 1 Choose one wrap 2 slices of bread or 1 bun or roll or 1 tortilla or ½ pita

Step 2 Choose one or more proteins Cooked, sliced or cubed roast, chicken, turkey, ham, bacon

(sliced may work better on bread, cubed may work better in pita or tortilla) Sliced, cubed, or shredded cheese Cooked dried beans (pinto, black, chick pea, kidney, etc.) Hard-boiled or scrambled egg Peanut or almond butter

Step 3 Choose one or more fillings Lettuce, tomato, onion, sprouts, green pepper, banana pepper, celery, olives, pickles, potato, avocado, corn, etc. Apple, grapes, pear, pineapple, etc. Jam, jelly, honey Nuts (walnuts, pecans, almonds, pine nuts)

Step 4 Choose one or more spreads Mayonnaise, mustard, ketchup, butter, ranch dressing, Italian dressing, hummus, etc.

Directions Some wraps are better eaten cold and some are better cooked.

For a cold wrap: Select foods from each category. Place spread directly on bread or tortilla or inside pita pocket. Build wrap by placing remaining ingredients on one side of bread or tortilla or inside pita pocket. Cover sandwich with other slice of bread or roll tortilla up.

For a cooked wrap: Select foods from each category. Cook filling ingredients in 1 teaspoon oil or butter until soft. Add protein and heat through. Add spread to moisten the mixture. Place mixture on one side of bread or tortilla or inside pita pocket. Cover sandwich with other slice of bread or roll tortilla up.

Suggestions BLT Pocket – Combine bacon, diced tomatoes, lettuce, and ranch dressing. Stuff inside pita pocket. Breakfast Burrito – Combine scrambled eggs, cheese, cubed and cooked potato, onions, green pepper, avocado. Roll into a warm tortilla. Club Sandwich – Toast 2 slices bread. Spread mayonnaise on each slice. Layer turkey, Swiss cheese, bacon, lettuce, and tomato between slices of toasted bread. Cut into 4 triangles. Chicken Waldorf Sandwich – Combine cubed chicken, apples, grapes, celery, walnuts, and mayonnaise or ranch dressing. Place in a sliced croissant roll.

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572..

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Create a Stir-Fry! Adapted from How to Cook Without a Book by Pam Anderson

Create a tasty stir-fry dish from simple foods. Just choose an item from each category and follow the directions. Use your imagination! Each stir-fry serves 4 adults.

Step 1 Warm skillet on very low heat

Step 2 Prepare one protein 1 pound raw chicken, beef, or pork cut into bite size pieces, or 1 package firm tofu cut into ½ inch cubes

Step 3 Marinate protein 1 tablespoon soy sauce 1 tablespoon water, chicken broth or apple juice

Step 4 Prepare produce 1 onion, cut in wedges 1 – 2 cloves garlic, minced 2 cups fresh vegetables from choices below

shredded carrots, shredded cabbage, sliced mushrooms, sliced celery, bean sprouts, zucchini, yellow squash, etc.

Step 5 Make a sauce and glaze Sauce: ¼ cup chicken broth, ¼ cup soy sauce, 1-2 teaspoons sugar, 2-4 teaspoons vinegar Glaze: 2 teaspoons cornstarch, 2 tablespoons water or chicken broth

Step 6 Turn heat on skillet to high Make sure all ingredients are close at hand

Directions Add 1 tablespoon oil and ½ of protein to pan. Stir-fry until well browned and cooked through, about 2-3 minutes. Transfer to clean bowl and stir-fry remaining protein the same way. Transfer to bowl. This helps to keep the pan hot. Add 2 tablespoons oil to pan. Add onion and fry until browned but still crisp, about 1 minute. Add garlic and stir. Add half of vegetables and stir a few minutes, then add remaining vegetables. Stir-fry until vegetables are tender-crisp. Return protein to pan and stir in sauce until everything is well coated. Stir in glaze and fry until sauces in pan are glossy. Serve immediately with noodles or rice.

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572...

21

Create an Omelet! Create a tasty omelet from simple foods. Just follow each step. Use your imagination! Each omelet

serves 1 adult.

Step 1 Crack two eggs in a small bowl

Step 2 Add salt, pepper, water, and herbs to bowl and gently stir Water – 1 tablespoon Herbs – 1 tablespoon of chives and/or parsley (optional)

Step 3 Heat omelet pan or non-stick skillet over high heat and add pat of butter

Step 4 Add egg mixture and tilt pan to evenly coat bottom of pan with eggs

Step 5 Pull cooked egg from edge of pan with spatula and let liquid eggs run underneath

Step 6 Add fillings of choice Grated cheese – Cheddar, Mozzarella, Swiss, American, Parmesan, Feta, etc. Cooked meat – ham, bacon, Canadian bacon, chicken, etc. Vegetables – onion, green pepper, tomatoes, salsa, green chilies, etc.

Step 7 Fold omelet in half and slide onto plate

Directions

The pan should be very hot when you add the butter so that it sizzles. As soon as the butter melts, tilt the pan to coat the bottom with the butter and then pour the egg mixture into the pan. Spread the mixture over the bottom of the pan. Gently start pulling the cooked egg to the center of the pan and let the liquid egg run underneath. When the eggs are mostly set but the top is still a little runny, add any filling of choice. Fold the omelet in half with a spatula and carefully slide it onto a plate.

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572..

Documents

Menu Planning - Utah State University Extension · 1"" " Menu Planning Objectives Participants will: 1. Describe at least three reasons family mealtime is important. 2. Explain two