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WAHA PROPOSED CLASSES:
Basic Strategy: Provide an enriching experience for the control groups to establish greater value and participation
throughout the research period. The investment in resources will be greater for this group. Thewalnut group will be provided an opportunity to meet, but the investment will be less. For the
control group, the proposed programs will exclude all nuts. Both groups will be provided basic
nutrition information and strategies as they relate to the component, recipes, and foods provided.
WAHA team feedback needed to move forward building the program.
Controls (recipes):
1. Gardening: Lunch for the season (salad with homemade dressing)
2. Kitchen food demonstration (veggie burgers, quick breads, etc.)
3. Smart Marketing (crunch components)
4. Drayson Center Game night (Hummus)
Walnuts (recipes):
1. Gardening: (dressing)
2. Kitchen food demonstration (Hummus)
3. Smart Marketing (exploring nuts)
4. Drayson Center Game night (none)
Handouts constructed for each meeting (see sample)
1. 2 sided color handout
2. Seasonal food facts3. Nutrition strategies
4. Recipes
5. Sample: Three pages provided from another cooking class to stimulate conversation and buyin
from WAHA reserach team. The actual handout would be two pages and would not highlight
omega 3 for the control group.
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C H E F B E T T Y C R O C K E R , M P H , R D
2012
F r u i t s , ve g e t a b l e s
, W h o l e Gr a i n s
The FOOD you eat can be either the safest& MOST POWERFUL form of medicine
or the SLOWEST form of poison- Dr. Ann Wigmore
WHOLE FOODS
he dinner table is
the best
opportunity that
we have to develop a great
relationship with food
for all the healthful
opportunities that are only
possible with nutrient rich
meals.
The The first order of meal planning is to
develop your rules at the table. Provide a
seating that is free of al l distractions from
the television to electronic games and cell
phones. This should be applicable to every
member of the family. Invest the time at
the table in pleasant conversation that
develops a pattern of harmony that all are
eager to bite into. Invite every member of
the family to participate in
the meal from the market to
cooking and even setting the
table. .
Teach your children to slow
down before taking the first
and subsequent bites. This is
taught by your actions,
reinforcement, and
encouragement. Serving your meals in a
family style which allows your child to chose
their own food and amount will allow them
to take ownership of the contents of their
plate. When the child is full, allow them to
leave a plate with food. It is important that
this be a time the child can learn their
hunger and fullness queues. This will work
as long as the meals are the main source of
food. New foods should be encouraged to
Zucchini
Prime TimeHarvesting is in full bloom throughout the
summer. With 95% water, the caloric
content is very low, ~25 calories for a small
zucchini. One pound equals 4 cups
shredded or 3 1/2 cups cubed. Zucchinihas a mild flavor and a sponge that readily
absorbs all flavor from savory to sweet.
The flower of the plant is edible and
commonly stuffed with cheese and lightly
battered and fried to a crisp.
Peaches
Sweet Profile
Italy is the 2nd largest
producer of peaches and CA produces
50% of the US crop. One medium peach is
less than 40 calories and a good source of
Beta Carotene and vitamin C. To ripen,
place in brown paper bag 2-3 days. Splash
lemon juice once cut to prevent browning.
Figs
Mediterranean GemMust be picked when
ripe (soft), will not ripen off the vine. They
are very delicate and must be stored in the
refrigerator. The skin is edible and 1/2 C
figs has as much calcium as 1/2 C of milk.
Bing Cherries
Freezing NutritionCherries are a good source
of vitamin C and potassium. The
antioxidant is maintained when frozen.
Store in refrigerator and only wash with
water before eating. Darker cherries have
higher levels of vitamins and antioxidants
DINNER TABLE: Endless Possibiliites
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TheHarvest
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SUPER SIMPLE STRATEGY:shop for nutrition and cook for an army
hopping implies access to foods.
Lower price points reduce these
barriers, therefore weeklyspecials support the bountiful harvest
of the season. Often, culture markets
provide great quality and low prices.
The bottom line is cooking to the
season stretches the nutrition dollar.
The Army of one: Once the
shopping is done, cook in bulk (the
base) and portion for meals at home or
on the go. It is just as easy to cook for
one as it is go cook an entire pot ofyour favorite recipe. With this strategy
in mind, you will always have healthful
selections for your families.
Switch it up: Now that you have the
base portioned, consider all the
possibilities. For example, a vegetable
medley can be be turned into a wrap
with the addition of chicken andavocado. This can become a snack by
slicing the wrap into wrings and
serving face up. The medley with the
addition of salad dressing can be added
to a whole grain rice (brown rice,
quinoa, buckwheat) and served hot or
cold. Whole wheat pasta tossed in
olive oil, garlic, rosemary and parmesan
cheese would pair well with the base.
Repurpose Old Favorites: Consideradding a protein (tofu, chicken, fish) to
any base and present it with a whole
grain (flat bread, rice, pasta, couscous).
Aim to have 50% of the plate as a
fruit/vegetable with only 25% for the
lean protein and whole grains.
S
For every sweet treat
offered, look for every
opportunity to incorporate
fiber or omega 3 to displace
sugar and fat. This can be
accomplished with the
addition of fruits,
vegetables, nuts, and flax
meal and reducing sugar
and fats by at least 25%
C. Betty Crocker, MPH, RDChef Instructor and Nutritionist
2C Flour2t BakingSoda2T FlaxMeal1T Cinnamon1t SeaSaltandnutmeg1/2C BrownSugar1/4C CanolaOil3/4C Non-FatMilk2ea Eggs,large2C Seasonal
fruitorvegetable3/4C Walnuts,chopped Preheatoven350&oil/flourbreadpan Infoodprocessor,pulsefruit(ex:peaches)until smoothwithchunksorshredvegetables(ex:zucchini)
Inseparatebowl,mixdryingredients,addnuts,makewell.
Inseparatebowlmixagavenectarcanolaoil,milk,andeggs.
Pourliquidmixtureintodryingredieandstirbyhanduntilmoistened. Ffruitorvegetableandnuts
Pourinbreadpan
Bake45-50minutesuntildrytoothpicLetstand10minutes
Toripenpeaches,lightlytossinbrownsugarandbakefor15minutestosoft
BreadforANYSeason
Summer Seasonal Quick Breads
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HEART of the MATTEROmega 3 foods are positively associated
with improved vascular health. Hence,
they are marketed as heart healthy.
Trend SetterChia SeedsGreat source of omega 3
and soluble fiber (to reduce
LDL cholesterol). Can be added to cereal,
yogurt, and smoothies as a seed or gel.
To make the gel: 2 T + 2 t chia seeds & 1
C water. Place ingredients in container
with a lid. Allow at least 1 hour to gel. Can
keep for up to 2 weeks in the refrigerator.
Great for Baking
Flax Meal
Flax seeds are a great source of omega 3
that is easy to add to any baking recipe.
Store in refrigerator for 6 months. Add
1-2 T per 1C flour. This will add moisture
and can replace fat. Whenever adding
flax seeds to cereal or any snack, rough
chop so your body can access nutrients.
NutsAdd a crunch to your day. A handful of
nuts is associated with lower risk of heart
disease. Purchasing in bulk yields the
greatest savings. Walnuts and almonds
are a great flavor pairing for most recipes.
Seasonal Cooking
Summer Favorites
Each season has its own flavor. I have
learned the most by shopping the markets
with an adventure for culinary and an
OPEN pallet of creativity. The best
resources are your Farmers Market,
culture markets, and your producemanager at the main stream retail.
Cooking to the season yields the greatest
ripeness which translates into a terrific
flavor profile.
For the summer you will find every berry
variety under the sun, sweet corn,
cucumbers (Persian), exotic eggplant,
avocados (fuente), figs (eat the skin, cut
the stem), summer squash, and tomatoes.
Explore and ENJOY!
Omega3SUMMER RECIPES
BALSAMIC FIG
DRESSING1/2 C Balsamic
vinegar, 1/3 cup
fresh (remove
stem) or dried figs,
3T orange juice, 1T orange zest & water,1t shallots , 1 clove garlic, 1/2 t vanilla
extract, sea salt, and pepper, 1C olive oil
1.Place everything but oil into blender
until smooth.
2.Stream oil in until thoroughly emulsified.
Refrigerate, keeps for a week.
Nutrition and health
come in a wonderful
package when wholefoods are at the heart of
your recipes that are
enjoyed as a family at the
dinner table.Betty Crocker , MPH, RD
Chef Instructor and Nutritionist
Peach Chutney2 ea peach small diced
with skin, 6 ea bing
cherries diced, 2T diced
leeks & cilantro, 1T lemon
pepper & garlic
1.Mix all ingredients except cherries and
allow flavors to mellow for 30 minutes
2.Gently fold cherries in before serving.
Great for topping grilled tofu, fish or
poultry. Consider tacos too.
Whole Grain
Bread CrumbsPreheat oven to 350,
and use dry cookie
sheet. Chose whole grain bread and
rip into medium piece (~1), place on
sheet pan, and bake for 20 minutes.
Pulse in food processor until crumb.
Zucchini Sliders2C zucchini shredded,
1/2 C red onion, diced,
2 garlic cloves diced,
1/2 C Romano or Feta
cheese, 3 ea large eggs scrambled, 1 1/2
cups breadcrumbs, 1 t garlic powder,
onion powder, dried parsley, basil, &
oregano.
1.Place zucchini, onion, and garlic in food
processor until finely blended
2.In separate bowl mix all dry ingredients,
fold in eggs, fold in zucchini mixture until
evenly mixed.
3.Lightly spray cookie sheet, form into
patties, cook until browned, serve on hot
dog buns cut in 3 with fig dressing.
Peach Smoothie2 ea peach diced with skin,
1 ea banana diced, 2T chia
seed gel & cinnamon, 1 C
vanilla fortified soy milk,
1/4 C ice cubed or crushed
1.Put all ingredients in
blender and mix well. Serve immediately
or store in refrigerator for a day.
Peach, Fig & Cherry (PFC) BaseMedium dice 4 ea peach with skin & 6 ea
figs, half 10 ea bing cherries, 1/4 C fine
diced leeks, 1/2 C chopped
walnuts, 1/4 C feta cheese
1. Gently mix all ingredients
2. Toss with 1/4C balsamic fig
dressing and mixed greens or whole
grain rice
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Protocol - Kitchen
*guest will be invited to Group meeting
*Reserve room from Carmen through Allied Health. (kitchen is not available on Tuesday or Wednesdays)
*Go shopping for food that will be needed
-Reserve funding, fill out paperwork regarding Petty cash
-cupcake baking cups, napkins, water, utensils ( if necessary)
* Food prep two hours prior to group meeting.* Food demonstration (Betty Crocker)
-ingredients needed
- how to cook the recipe, short meal
- tasting of recipe
*Questions answered
* Goodbyes
* Newsletter with recipe (potential other recipe for fruits and vegetables in season)
****Natalie or Edward Interaction
-weighting- measuring
- appointment set up
Walnuts
*Same as above
* Recipe involving walnuts: bread, humus, salad dressing
* Food prep two hours prior to group meeting
*Food demonstration (Betty Crocker)
-ingredients needed-how to cook the recipe, short meal
-tasting of recipe
*Questions answered
*Goodbyes
*Newsletter with recipe (Potential other recipe for fruits and vegetable in season)
***Natalie or Edward Interaction
-weighing
-measuring
-appointment setup-Walnut handout
-look up amount of walnuts on M: drive, Groups, Nutrition, WAHA study, Participants,
Participants list. You will double click participants list and go to applicants. Once you are on the excel sheet for
applicants look up participants name. Once you have written down the amount of walnuts.
-go down to storage and grab the refill bags ( Red Target bags)
- You will have to grab many since there will be multiple individuals.
- Walnut group: ( those you have walnut bag with them, refill according to Edward and Natalies
appointment time)
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- Those who did not bring bags, put together green walnuts bags which will be downstairs
in storage and well as in the nutrition Computer lab.
- -Each bag should be filled with 8 ziplock bags containing 7 walnut bags.
- If the refill bags and or the green bags are not available. There will be packages of
walnuts in either a 1.0 oz or a 1.5 oz.
- If you are packaging 1.5 oz walnuts. You can use the full ziplock bags which are located
downstairs in storage and upstairs in nutrition computer lab.-Each zip lock bag should contain 7 1.5oz bags. A full bag is not
complete until there are 8 full bags in each green Walnut
commission bag.
-If you are packaging 1.0oz walnuts, you will need to use the half or partial walnut zip lock bag. If
there are no more half zip lock bags you will have to create them on your own.
-You will have to heat up the sealer, which is located in the nutrition computer lab. Once
the sealer if heated, you can begin making the zip lock bags. Put one of the zip lock bags
on top of the sealer and you will seal about half way down the zip lock bag. You will only
apply sealer for a few seconds after the sealer has beeped. You will then use scissors to cut
after the seal and use the first portion of the zip lock as your walnut packaging and thesecond portion for urine bags.
- You will fill 7 bags for every 1 half zip lock. Once you have 8 half zip locks filled you are
will need to add them to the Green Commission Walnut bags and or Red Target refill bags.
- You will also need to add 1lb bag of free walnuts which are located downstairs in storage
in the freezer on the bottom shelf.
-If there are no free walnut bags you will have to create a few yourself. The free
packaging walnuts are located downstairs in storage in the freezer. You will need to reserve
the kitchen and or the upstairs computer room. You will need the sealer and weight
machine which is located upstairs in the nutrition computer room. You will have to grab
gloves from one of the lab rooms and where them while you are packing free walnuts as
well as zip locks. You will need to open the package of free walnuts and fill the bag while
on the weight machine until you get to 1lb. Once you have 1lb of walnuts you will need to
than seal the bag with the sealer and you will be done. The sealer you announce once it is
done and you will need to leave it one for a few more seconds. Once you have the required
number of bags you are finished and can now add them to the bags to go to those in the