Wheat Germ Zucchini Bread
Preheat oven to 350° F 1 1/2 cups sugar 2 cups all purpose flour 1 cup wheat germ 1 tsp baking soda 1/2 tsp baking powder 1/2 cup chopped nuts 1 cup applesauce 2 Tbsp canola oil 3 large eggs 2 cups grated zucchini 2 tsp vanilla
Nutrient Content Calories…… 148 Protein……… 4 g Vitamin C…... 2 mg Vitamin A…... 16 RE Beta Carotene. 16 ug Vitamin E…... 1.3 mg Calcium…….. 16 mg Sodium……... 73 mg Potassium…… 110 mg
Combine sugar, flour, wheat germ, baking soda, baking powder and nuts in a medium bowl and set aside. In a large bowl, combine the applesauce, oil, eggs, zucchini and vanilla. Add dry ingredients and stir until just blended.
Grease and flour two 8-by-4 inch bread pans. Divide the batter between the two. Bake at 350 degrees for 45 minutes to 1 hour.
Makes 2 loaves of 12 slices each. 1 serving = 1 slice
Developed by: Justine Spisak, BS Nutrition Student
Edited by: Suzanne H. Michel, MPH, RD, LDN
Clinical Assistant Professor Medical College of South Carolina, Charleston, SC
Donna H. Mueller, PhD, RD, FADA, LDN, FCPP* Tenured Associate Professor
Fellow, American Dietetic Association, Chicago, IL Fellow, College of Physicians of Philadelphia, PA
Elizabeth McFarlane* Clinical Office Manager
*Drexel University and Drexel University College of Medicine, Philadelphia, PA
Cover Art by: Maureen Cech, BA
Digital Arts and Multimedia Design Student
LaSalle University
May be reproduced in entirety. No changes permitted without first contacting
Suzanne Michel, MPH, RD, LDN [email protected]
Printing courtesy of educational sponsorship from CF Services, Inc.
Color Your
Calories Adding Antioxidants to Your High-Calorie
CF Diet
Color Your Calories! Are you trying to eat a healthy high calorie
diet? If so, this pamphlet is full of ideas to help you include more fruits and vegetables as part of your meals and snacks.
Plant foods, such as fruits and vegetables, contain compounds called phytochemicals, which playa role in keeping your body healthy. Well known phytochemicals are the antioxidants, such as beta-carotene. Scientists are studying how phytochemicals help fight illness. Because there are thousands of these compounds, it is impossible for anyone to get all the helpful phytochemicals in a pill. Instead, the bestway to get phytochemicals is to eat a variety of fruits and vegetables every day. The United States Department of Agriculture Dietary Guidelines recommend 2 cups of fruits and 2 1/2 cups of vegetables daily for older children, teens and adults. Have fun using this pamphlet to color your calories.
Colorful Tips Buy ready-to-eat green salads and baby car-rots. Keep a bag of shredded carrots in the refrigerator. Add them to meatballs, meatloaf, and spaghetti sauce.Add chopped vegetables to lasagna or pizza.Double the size of your serving of vegetablesat dinner. Add sliced tomato, avocado, or other veggiesto your sandwich.Have a glass of purple grape juice.Use your blender to make fruit smoothies.Keep a bowl of fruit on the kitchen counter so you will think to eat it.Have fruit pie for dessert.Try a fruit or vegetable you’ve never tasted
Page 2
Sweet Potato Muffins
Preheat oven to 400° F One 29 oz can sweet potatoes, drained and mashed Two 7.5 oz packages corn muffin mix 3/4 cup whole milk 2 large eggs 2 Tbsp sugar 1 Tbsp vanilla extract 1 tsp ground cinnamon
1 tsp ground nutmeg
Mix sweet potatoes, sugar, eggs, vanilla and spices. Add corn muffin mix and milk. Stir until smooth. Grease muffin tins. Bake at 400 degrees for 20-25 minutes. . Makes 12 muffins. 1 serving = 1 muffin
Nutrient Content Calories…… 255 Protein……… 5 g Vitamin C…... 8 mg Vitamin A…... 514 RE Beta Carotene. 393 ug Lycopene…… 0.05 ug Vitamin E…... 0.9 mg Calcium…….. 56 mg Sodium……... 436 mg Potassium…… 208 mg
Carrot Raisin Salad
2 cups raisins 1.5 cup grated carrots 2 apples with skin, cored and cut into pieces Two 8 oz cans crushed pineapple, drained 1 Tbsp lemon juice 1/2 cup mayonnaise
Combine all ingredients. Serves 9.
1 serving = 1 cup
Nutrient Content Calories…… 246 Protein……… 1.2 g Vitamin C…... 9 mg Vitamin A…... 518 RE Beta Carotene 1067 ug Lycopene…… 0.37 ug Vitamin E…... 0.8 mg Calcium…….. 24 mg Sodium……... 96 mg Potassium…… 335 mg
Page 7
Colorful Recipes
Smoothie Instant Breakfast Shake
1 cup 100% fruit juice 1 cup whole milk1/2 cup vanilla yogurt 1 envelope strawberry Instant 1/2 cup strawberries Breakfast 1 small ripe banana 1/2 cup strawberries 1/2 ripe banana
Blend ingredients. Serves 2.
Blend ingredients. Serves 2.
1 serving = 1 cup
1 serving = 1 cup
Nutrient Content Nutrient Content Calories…… 157 Calories…… 176 Protein……… 4 g Protein……… 7 g Vitamin C…... 89 mg Vitamin C…... 37 mg Vitamin A…... 49 RE Vitamin A…... 291 RE Beta Carotene. 62 ug Beta Carotene. 16 ug Vitamin E…... 0.5 mg Vitamin E…... 2.7 mg Calcium…….. 97 mg Calcium…….. 270 mg Sodium……... 30 mg Sodium……... 129 mg Potassium…… 609 mg Potassium…… 460 mg
Page 6
Try These There are so many choices. Check out this list of colorful options.
Dark Green Red & Purple Leafy
Red and Black Grapes Red Peppers
Bok Choi Raisins Broccoli Red CabbageGreens (Collard, Turnip & Mustard) Red Onions Endive Tomatoes Kale Watermelon Romaine Lettuce Spinach
Orange & Deep Green & White Yellow
Apples
Acorn Squash Apricots Butternut Squash Cantaloupe Carrots Mango Pumpkin Sweet Potatoes Peaches
Asparagus Avocados Bananas Bean Sprouts Cabbage Cauliflower Celery Corn Cucumbers Green Beans Green Grapes Green Peppers Mushrooms Onions
Citrus & Berries
Blueberries Cranberries Grapefruit Kiwi Oranges Raspberries Strawberries Tangerines
Page 3
Lunc
h D
inne
r Sn
acks
Q
uick
Tip
s...
Ord
er sw
eet p
otat
o fr
ies i
nste
ad
of re
gula
r Fre
nch
frie
s.
Add
roas
ted
red
pepp
er sl
ices
to
sand
wic
hes.
Find
them
jarr
ed,
froz
en, o
r eve
n ro
ast y
our o
wn.
Ord
er a
side
sala
d.
Top
pizz
a w
ith v
eget
able
s suc
has
mus
hroo
ms,
red
and
gree
n pe
pper
s, an
d br
occo
li.D
rizzl
em
elte
d ch
eese
on
br
occo
li.
Enjo
y sa
lsa
with
cor
n ch
ips.
Serv
e ra
w v
eget
able
s with
dip
.D
rink
vege
tabl
e ju
ice.
Scoo
p pe
anut
but
ter w
ith
carr
ots o
r cel
ery.
Got
a fe
w m
inut
es...
Tr
y cr
eam
y so
ups w
ith c
olor
:cr
eam
of c
arro
t, bu
ttern
ut sq
uash
,or
eve
n pu
mpk
in.S
ever
al b
rand
s ar
e av
aila
ble
in th
e gr
ocer
y st
ore.
Add
gar
lic to
veg
etab
les;
mak
e ga
rlic
mas
hed
pota
toes
.B
ake
swee
t pot
atoe
s with
oliv
eoi
l, sa
lt, a
nd p
eppe
r.C
row
n ba
ked
pota
toes
with
co
oked
veg
etab
les a
nd c
hees
e.
Try
spin
ach
artic
hoke
dip
(it
com
es fr
ozen
) or g
uaca
mol
e di
p.H
ave
a sl
ice
of v
eget
able
piz
za.
Now
you
’re
cook
ing…
Gril
l or s
auté
egg
plan
t slic
es a
ndad
d th
em to
sand
wic
hes.
Use
avo
cado
slic
es o
n
sa
ndw
iche
s or a
dd c
hopp
ed
avoc
ado,
bla
ck b
eans
, cho
pped
re
d pe
pper
s and
oni
ons t
o re
gula
rm
acar
oni a
nd c
hees
e fo
r a
heal
thie
r hig
h-ca
lorie
tex
mex
di
sh.
Add
coo
ked
gree
n be
ans,
zucc
hini
, asp
arag
us, b
rocc
oli,
or
saut
éed
gree
n le
afy
vege
tabl
es to
ch
eesy
qui
ches
and
cas
sero
les.
U
se su
ndrie
d to
mat
oes i
n cr
eam
yal
fred
o di
shes
.
Try
carr
ot sa
lad
with
rais
ins,
appl
e, a
nd p
inea
pple
(See
reci
pe.)
Eat a
slic
e of
car
rot c
ake
or
zucc
hini
bre
ad. (
See
reci
pe.)
Mak
e a
chee
se &
veg
etab
le
omel
et. T
ry to
mat
oes,
spin
ach,
on
ions
, or p
eppe
rs.
Co
lor
With
Ve
gg
ies
Page 5
Bre
akfa
st,
Lunc
h,&
Din
ner
Snac
ks
& D
esse
rts
Bev
erag
es
Qui
ck T
ips..
. Sp
rinkl
e ra
isin
s ord
ried
berr
ies
on h
ot c
erea
l.Ea
t col
d ce
real
with
slic
ed fr
esh
frui
t Ea
t a b
lueb
erry
muf
finA
dd d
ried
or fr
esh
frui
t to
sala
ds.
.
Eat p
eanu
t but
terw
ith a
pple
s or
bana
nas.
Top
them
with
rai
sins
or
drie
d cr
anbe
rrie
s.A
dd fr
uits
to ic
e cr
eam
and
yo
gurt.
Ord
er fr
uit p
ie in
stea
d of
cak
e.
Sque
eze
slic
ed li
me
or le
mon
in
to le
mon
ade
or ic
e te
a.A
dd w
hole
frui
t to
beve
rage
s.Tr
y st
raw
berr
ies i
n st
raw
berr
ym
ilk, o
r ras
pber
ries o
rst
raw
berr
ies i
n le
mon
ade.
Ord
er fr
uit j
uice
inst
ead
of
soda
.
Got
a fe
w m
inut
es...
To
p pa
ncak
es o
r waf
fles w
ith
fres
h fr
uit i
n ad
ditio
n to
syru
p an
d bu
tter.
Add
fres
h fr
uit t
o yo
gurt.
Mak
e ic
e cr
eam
sund
aes w
ithfr
esh
frui
t in
addi
tion
to th
e ch
ocol
ate
sauc
e an
d sp
rinkl
es.
Mak
e a
frui
t cup
ofm
ango
s and
gr
apes
.
Ble
nd st
raw
berr
ies i
nto
a pu
ree.
Add
to le
mon
ade
for
hom
emad
e st
raw
berr
yle
mon
ade.
Mak
e a
frui
t sm
ooth
ie (S
ee
reci
pe.)
Now
you
’re
cook
ing…
. H
ave
a sl
ice
of m
ango
-pin
eapp
le
sals
a w
ith p
ork
chop
s in
addi
tion
to th
e gr
avy.
Se
rve
cran
berr
y, o
rang
e re
lish
with
pou
ltry.
Bak
e a
cran
berr
y-ap
ple
cris
p.Tr
y a
kiw
i, pl
um o
r stra
wbe
rry
tart.
Mak
e yo
ur o
wn
trail
mix
with
ra
isin
s, dr
ied
cran
berr
ies,
nuts
, and
ch
ocol
ate
chip
s.
Ble
nd fr
uit w
ith m
ilk a
nd
inst
ant b
reak
fast
. (Se
e re
cipe
.) M
ake
hot c
ranb
erry
cid
er, a
dd
oran
ge sl
ices
.
Fru
itW
ithC
olo
r
Page 4
Page 4 Page 5
Fru
itW
ithC
olo
r
Bre
akfa
st,
Lunc
h, &
Din
ner
Snac
ks&
Des
sert
s B
ever
ages
Qui
ck T
ips..
. Sp
rinkl
e ra
isin
s or d
ried
berr
ies
on h
ot c
erea
l.Ea
t col
d ce
real
with
slic
ed fr
esh
frui
tEa
t a b
lueb
erry
muf
finA
dd d
ried
or fr
esh
frui
t to
sala
ds.
.
Eat p
eanu
t but
ter w
ith a
pple
s or
bana
nas.
Top
them
with
rai
sins
or
drie
d cr
anbe
rrie
s.A
dd fr
uits
to ic
e cr
eam
and
yogu
rt.O
rder
frui
t pie
inst
ead
of c
ake.
Sque
eze
slic
ed li
me
or le
mon
in
to le
mon
ade
or ic
e te
a.A
dd w
hole
frui
t to
beve
rage
s.Tr
y st
raw
berr
ies i
n st
raw
berr
ym
ilk, o
r ras
pber
ries o
rst
raw
berr
ies i
n le
mon
ade.
Ord
er fr
uit j
uice
inst
ead
of
soda
.
Got
a fe
w m
inut
es...
To
p pa
ncak
es o
r waf
fles w
ith
fres
h fr
uit i
n ad
ditio
n to
syru
p an
d bu
tter.
Add
fres
h fr
uit t
o yo
gurt.
Mak
e ic
e cr
eam
sund
aes w
ithfr
esh
frui
t in
addi
tion
to th
e ch
ocol
ate
sauc
e an
d sp
rinkl
es.
Mak
e a
frui
t cup
of m
ango
s and
gr
apes
.
Ble
nd st
raw
berr
ies i
nto
a pu
ree.
Add
to le
mon
ade
for
hom
emad
e st
raw
berr
yle
mon
ade.
Mak
e a
frui
t sm
ooth
ie (S
ee
reci
pe.)
Now
you
’re
cook
ing…
. H
ave
a sl
ice
of m
ango
-pin
eapp
le
sals
a w
ith p
ork
chop
s in
addi
tion
to th
e gr
avy.
Serv
e cr
anbe
rry,
ora
nge
relis
h w
ith p
oultr
y.
Bak
e a
cran
berr
y-ap
ple
cris
p.Tr
y a
kiw
i, pl
um o
r stra
wbe
rry
tart.
Mak
e yo
ur o
wn
trail
mix
with
ra
isin
s, dr
ied
cran
berr
ies,
nuts
, and
ch
ocol
ate
chip
s.
Ble
nd fr
uit w
ith m
ilk a
nd
inst
ant b
reak
fast
. (Se
e re
cipe
.) M
ake
hot c
ranb
erry
cid
er, a
dd
oran
ge sl
ices
.
With
V
eg
gie
sC
olo
r Lunc
h D
inne
r Sn
acks
Q
uick
Tip
s...
Ord
er sw
eet p
otat
o fr
ies i
nste
ad
of re
gula
r Fre
nch
frie
s.
Add
roas
ted
red
pepp
er sl
ices
to
sand
wic
hes.
Find
them
jarr
ed,
froz
en, o
r eve
n ro
ast y
our o
wn.
Ord
er a
side
sala
d.
Top
pizz
a w
ith v
eget
able
s suc
has
mus
hroo
ms,
red
and
gree
n pe
pper
s, an
d br
occo
li.D
rizzl
e m
elte
d ch
eese
on
br
occo
li.
Enjo
y sa
lsa
with
cor
n ch
ips.
Serv
e ra
w v
eget
able
s with
dip
.D
rink
vege
tabl
e ju
ice.
Scoo
p pe
anut
but
ter w
ith
carr
ots o
r cel
ery.
Got
a fe
w m
inut
es...
Tr
y cr
eam
y so
ups w
ith c
olor
:cr
eam
of c
arro
t, bu
ttern
ut sq
uash
,or
eve
n pu
mpk
in. S
ever
al b
rand
s ar
e av
aila
ble
in th
e gr
ocer
y st
ore.
Add
gar
lic to
veg
etab
les;
mak
e ga
rlic
mas
hed
pota
toes
.B
ake
swee
t pot
atoe
s with
oliv
eoi
l, sa
lt, a
nd p
eppe
r.C
row
n ba
ked
pota
toes
with
co
oked
veg
etab
les a
nd c
hees
e.
Try
spin
ach
artic
hoke
dip
(it
com
es fr
ozen
) or g
uaca
mol
e di
p.H
ave
a sl
ice
of v
eget
able
piz
za.
Now
you
’re
cook
ing…
G
rill o
r sau
té e
ggpl
ant s
lices
and
add
them
to sa
ndw
iche
s.U
se a
voca
do sl
ices
on
sand
wic
hes o
r add
cho
pped
av
ocad
o, b
lack
bea
ns, c
hopp
ed
red
pepp
ers a
nd o
nion
s to
regu
lar
mac
aron
i and
che
ese
for a
he
alth
ier h
igh-
calo
rie te
x m
ex
dish
.
Add
coo
ked
gree
n be
ans,
zucc
hini
, asp
arag
us, b
rocc
oli,
orsa
utée
d gr
een
leaf
y ve
geta
bles
to
chee
sy q
uich
es a
nd c
asse
role
s.
Use
sund
ried
tom
atoe
s in
crea
my
alfr
edo
dish
es.
Try
carr
ot sa
lad
with
rais
ins,
appl
e, a
nd p
inea
pple
(See
reci
pe.)
Eat a
slic
e of
car
rot c
ake
or
zucc
hini
bre
ad. (
See
reci
pe.)
Mak
e a
chee
se &
veg
etab
le
omel
et. T
ry to
mat
oes,
spin
ach,
on
ions
, or p
eppe
rs.