Healthy Cooking Across America
Heartland Cuisine
Children should have access to healthy food and be able to make healthy food choices
wherever they are – at home, in school, and in the community. Improving the health of the
nation’s children and reversing the childhood obesity epidemic is a shared responsibility and
will take the commitment of parents, the foodservice industry, the media, and schools
working together. The vision of USDA’s School Meals Initiative for Healthy Children is to improve the health of school children through better nutrition. Implementing the Dietary
Guidelines for Americans in school meals will have important health benefits for children.
Regional Ingredients
About Heartland Cuisine
Soybeans
Wheat
Corn
Oats
Sunflower seeds
Beef
The Heartland, the nation’s grain belt, is considered the bread basket of America and is
famous for its long stretches of grasslands. Farms produce a variety of the vegetables, grains,
Pork
fruits, dairy, and meats for the rest of the nation. The cuisine is considered hearty and
Barbecue
simple. While dishes are flavorful, seasoning with spices is generally mild. Pancakes were
the typical staple of early Kansans. Served with sorghum
and gravy, they were dinner for many of the pioneer who
very rarely had meat. When they ate meat, it was usually
dried buffalo. Later, when beef was available, barbecues
Wheat
and chuck-wagon stews became a part of Kansas cuisine,
• Wheat is the primary grain used in United States
especially in cattle country.
grain products—approximately three-quarters of
Menu-Planning Practices for Increasing
all U.S. grain products are made from wheat flour.
Whole Grains in Healthy School Meals
More foods are made with wheat than any other
• Plan and offer a variety of breads such as whole wheat
cereal grain.
breads and multigrain breads.
• On average, Kansas is the largest wheat producing
• Offer school-baked bread, replacing most of the white
state. Nearly one-fifth of all wheat grown in the U.S.
flour with whole wheat flour. Begin slowly and gradually
is grown in Kansas. This is why it is called the “Wheat
increase the whole wheat flour until it is greater than
State” and “Breadbasket
50%. More leavening ingredients and liquids may be
of the World.”
required as the amount of whole wheat flour increases.
• Wheat is used for many
• Use whole wheat pizza dough for increased fiber and
kinds of foods, such as
other key nutrients.
Oats
breads, cookies, cakes,
• Serve whole-grain pasta for increased fiber and
• Oats are part of the
pies, pastries, cereals,
other nutrients.
grasses family.
crackers, pasta, and
USDA Food Program
flour tortillas.
• Oats, like the other cereals,
USDA Foods are better than ever. Over the past two
have a hard, inedible outer
• One 60-pound bushel
decades, USDA has reduced the levels of fat, sodium
husk that must be removed
of wheat provides about
(salt), and sugar in commodities while keeping them
before the grain can be
42 pounds of white
tasty and acceptability to children. Schools can order
eaten.
flour, enough for about
brown rice, rolled oats, whole-wheat flour, whole-grain
70, 1-pound loaves of
• Oat groats are coarsely
dry kernel corn (for processing), and whole-grain pastas
white bread. A bushel
ground to make oatmeal,
(spaghetti and rotini) through the USDA Food Program.
of
wheat
makes
about
or cut into small pieces to
For a list of available whole-grain items, visit Food and
42
pounds
of
pasta.
make steel-cut oats, or are
Nutrition Service web site: www.fns.usda.gov/fdd/foods/
first steamed, then flattened
foods_available.htm
to make rolled oats.
Did you know?
Did you know?
Culinary Resources
National Food Service Management Institute. (2009). Culinary techniques for healthy school meals.
University, MS: Author.
National Food Service Management Institute. (2005). Healthy cuisine for kids. University, MS: Author.
U.S. Department of Agriculture, Food and Nutrition Service. (2007, January). The road to SMI
success-a guide for school food service directors. Washington, DC: Author.
U.S. Department of Agriculture, Food and Nutrition Service. (2007). HealthierUS school challenge:
Recognizing nutrition excellence in schools. Washington, DC: Author.
National Food Service Management Institute
The University of Mississippi
6 Jeanette Phillips Drive
Post Office Drawer 188
University, Mississippi 38677-0188
800-321-3054 • [email protected]
For more information, visit us on the Web at www.nfsmi.org
1
Nutrition Feature: Whole Grains
Although some students may not be familiar with the color,
taste, and texture of whole grains and whole-grain products,
they can enjoy these good-for-you foods if you gradually
add them to your menus.
Remember:
• Whole grains contain fiber, vitamins, minerals, and
antioxidants.
• The nutrients in whole grains may reduce the risk of
several chronic diseases including coronary heart disease,
and may help maintain a healthy weight.
• The 2005 Dietary Guidelines for Americans recommend
we consume at least half of our grains as whole grains
(3 or more ounce-equivalents per day).
• Offer one or more whole-grain products every day in
your school meals.
Recognizing Whole Grains Is Easy!
Read the ingredient statement for the products you
purchase. Manufacturers must list ingredients in descending order by weight. Look for products that list
whole grains first. If your students aren’t used to eating
whole grains, start with products that list whole grains
further down the list and make a plan to gradually offer
more whole grains throughout the school year.
For many whole grains, the word “whole” usually is
listed before the type of grain, such as “whole wheat
flour,” “whole durum flour,” “whole-grain barley,”
“whole cornmeal,” or “whole white wheat.” Other ways
to identify whole grains are:
• Some whole grains have a standard of identity and
do not include the word “whole,” such as “cracked
wheat,” “crushed wheat,” and “graham flour.”
• The term “berries” or “groats” indicate a whole,
unrefined grain, for example, rye berries or
buckwheat groats.
• Rolled oats, oatmeal, brown rice, brown rice flour,
and wild rice are also whole grains.
Sources:
How Can You Get Your Children to Eat
More Whole Grains?
Whole grains may be eaten whole, cracked, split, or
ground. They can be milled into flour or used to make
breads, cereals, and other processed foods.
• Serve whole-grain breakfast cereals, pancakes, and
waffles.
• Use whole-grain bagels, whole-wheat tortillas, and
pita pockets.
• Prepare sandwiches using whole-grain breads or rolls.
• Expand your grain repertoire with whole-grain
complements, such as kasha, brown rice, wild rice,
and bulgur.
• Choose whole-grain pastas.
• Feature wild rice or barley in soups, stews,
casseroles, and salads.
• Toast grains to bring out their nutty flavor before
adding them to recipes.
• Prepare pizza with a whole wheat crust.
Did you know?
Whole grains consist of the entire cereal grain seed or kernel.
The kernel has three parts—the bran, the germ, and the
endosperm. Usually the kernel is cracked, crushed, or flaked
during the milling process. If the finished product retains the
same relative proportions of bran, germ, and endosperm as
the original grain, it is considered a whole grain.
Refined grains are milled to remove part or all of the bran
and/or germ. Most refined grains are enriched to add back
some of the iron, thiamine, niacin, and riboflavin that were
lost in the milling process. Enriched grains also have folic
acid added to increase this important nutrient in our diets.
Terms that indicate refined grains, not whole grains: flour,
enriched flour, wheat flour, bread flour, durum flour, grits,
hominy, farina, semolina, cornmeal, degerminated cornmeal,
corn flour, rice, rice flour, couscous, pearled barley, Scotch
barley, and pot barley.
U.S. Department of Agriculture, & U.S. Department of Health and Human Services, (2005). Dietary guidelines for Americans, 2005.
Washington, DC: Author.
U.S. Department of Agriculture, Food and Nutrition Service. (2005). MyPyramid for kids. Washington, DC: Author.
U.S. Department of Agriculture, Food and Nutrition Service. (2008). Fact sheets: Serve more whole grains for healthier school meals.
Washington, DC: Author.
Healthy Cooking Across America
2
Serving Size: 1 each Number of Portions: 50
3/4 cup
Sugar
209
4.7 g
37.7 g
4.5 g
Saturated Fat
Cholesterol
Vitamin A
Vitamin C
0.65
0
46 0.5
10 ounces
g
mg
IU
mg
Iron
Calcium
Sodium
Dietary Fiber
2 cups
2.1
39 292 1.7 1. For best results, have all ingredients and utensils at room
temperature.
2. Dissolve dry yeast in warm water. Let stand 4–5 minutes.
3. Place flours, dry milk, sugar, and salt in mixer bowl. Blend
with dough hook for approximately 2 minutes on low speed.
4. Add oil and blend for approximately 2 minutes on low speed.
5. Add water. Mix for 1 minute on low speed.
6. Add dissolved yeast and mix for 2 minutes on low speed
7. Knead dough on medium speed for 8 minutes or until
dough is smooth and elastic.
8. Place in warm area (about 90 °F) for 45–60 minutes.
9. Place dough on lightly floured surface. Divide into 2 balls,
3 pounds, 2 ounces each.
10. Combine cinnamon and sugar. Mix well. Set aside.
11. Roll each ball of dough into a rectangle 25 inches by
10 inches, 1/4 inch thick.
12. Lightly brush each rectangle with oil. Sprinkle approximately
1/2 cup cinnamon sugar mixture over each rectangle.
13. Sprinkle 1 cup raisins over cinnamon sugar mixture on each
rectangle.
14. Roll each rectangle on the long side to form a long slender
roll. Cut each roll into 25 uniform pieces 1 inch thick.
15. Place in rows of 5 across and 10 down on sheet pan that
has been lightly coated with pan release spray.
16. Place in a warm area (about 90 °F) until double in size,
30 to 50 minutes.
17. Bake until lightly browned in a 400 °F conventional oven
for 18–20 minutes.
Instructions
Healthy Cooking Across America
U.S. Department of Agriculture, Food and Nutrition Services, & National Food Service Management Institute. (2006). USDA recipes for child care. University, MS: Author.
U.S. Department of Agriculture, Food and Nutrition Services, & National Food Service Management Institute. (2006). USDA recipes for schools. University, MS: Author.
For additional recipes:
Source: Adapted from Cinnamon Rolls, B-08, U. S Department of Agriculture, Food and Nutrition Service, & National Food
Service Management Institute. (2005). USDA Recipes for schools. University, MS: Author and Topeka Public Schools.
Calories
Protein
Carbohydrate
Total Fat
Nutrients per serving
Raisins
Vegetable oil
mg
mg
mg
g
1/4 cup
Ground cinnamon
1 tablespoon
2 1/2 cups
Water (68 °F)
5 1/4 ounces
3/4 cup 2 tablespoons
Vegetable oil
3/4 cup 2 tablespoons
2 tablespoons
5 3/4 ounces
Sugar
1 1/3 cups
Salt
3 1/4 ounces
2 pounds
1 pound 10 ounces
Instant nonfat dry milk
Whole wheat flour
Enriched all-purpose flour
1 1/2 cups
Measures
Water, warm (110 °F)
Weight
1/3 cup
Ingredients
Active dry yeast
Thanks to Tammy Sligar, Food Service Manager at Topeka High School and Nicole Jahnke Director of Food and Nutrition Services, in Topeka, Kansas for
sharing their Whole Wheat Cinnamon Roll recipe. Cinnamon rolls have been a student favorite at Topeka High School for years.
Whole Wheat Cinnamon Rolls
3
Ingredients
1 tablespoon
1 tablespoon
Ground cinnamon
Vanilla
2.89 g
24.85 g
2.49 g
Protein
Carbohydrate
Total Fat
Vitamin C
Vitamin A
Cholesterol
Saturated Fat
Number of Portions: 50
0.3 mg
1 IU
0 mg
0.39 g
Dietary Fiber
Sodium
Calcium
Iron
2.0 g
49 mg
17 mg
1.04 mg
1. Combine the rolled oats and peanut granules (optional) in a
large bowl.
2. Mix the brown sugar, apple juice, vegetable oil, honey, salt,
cinnamon, and vanilla in a stock pot. Stir well. Heat on
medium for 4 minutes. Do not boil.
3. Add the brown sugar mixture to the oats and peanuts.
Toss to coat evenly.
4. Spread 3 pound 12 ounces (3 quarts 1 cup) of this mixture
on each sheet pan (18” x 26” x 1”). Use 1 pan.
5. Bake:
• Conventional oven: 250 °F for 1 1/4 hour.
• Convection oven: 200 °F for 1 1/4 hour.
Stir granola every 15 minutes.
6. Remove from oven. Cool.
7. Mix in raisins.
8. Portion with No. 16 scoop (1/4 cup).
Instructions
Serving Size: 1/4 cup Healthy Cooking Across America
U.S. Department of Agriculture, Food and Nutrition Services, & National Food Service Management Institute. (2006). USDA recipes for child care. University, MS: Author.
U.S. Department of Agriculture, Food and Nutrition Services, & National Food Service Management Institute. (2006). USDA recipes for schools. University, MS: Author.
For additional recipes:
Source: Adapted from Granola, J-12, U.S. Department of Agriculture, Food and Nutrition Service, & National Food Service Management Institute. (2005). USDA Recipes for schools. University, MS: Author.
129 Calories
Nutrients per serving
2 cups
1 teaspoon
Salt
10 ounces
1 cup
Honey
Raisins
1/4 cup 1 tablespoon
Vegetable oil
3/4 cup 2 tablespoons
1 1/2 cups
2 quart 2 cups
Measures
1 cup
6 1/2 ounces
8 ounces
1 pound 12 ounces
Weight
Apple juice
Brown sugar, packed
Peanut granules (optional)
Rolled oats
This granola makes an excellent breakfast cereal or as a topping on a fruit yogurt parfait.
Granola
4
2 ounces
1 ounce
Spinach
Parsley, fresh
3.22 g
16.16 g
6.99 g
Protein
Carbohydrate
Total Fat
Vitamin C
Vitamin A
Cholesterol
2 cups
Number of Portions: 50
11.7 mg
1506 IU
0 mg
1.05 g
Dietary Fiber
Sodium
Calcium
Iron
5. Mix lightly before serving.
Healthy Cooking Across America
U.S. Department of Agriculture, Food and Nutrition Services, & National Food Service Management Institute. (2006). USDA recipes for child care. University, MS: Author.
2.1 g
137 mg
16 mg
0.95 mg
4. CCP: Cool to 41 °F or lower within 4 hours. Cover.
Refrigerate until ready to serve.
3. In a bowl, combine pasta, red kidney beans, broccoli,
red bell pepper, spinach, and parsley. Shake dressing.
Pour over pasta and vegetables. Toss lightly to combine and coat evenly.
2. Slowly add pasta while stirring constantly until water
boils again. Cook for 8–10 minutes. Drain well. Rinse
under cold water. Drain well.
1. Heat water to rolling boil. Add the salt.
Instructions
Serving Size: 3/4 cup U.S. Department of Agriculture, Food and Nutrition Services, & National Food Service Management Institute. (2006). USDA recipes for schools. University, MS: Author.
For additional recipes:
137 Calories
Nutrients per serving
Saturated Fat
6 ounces
Sweet red bell pepper, julienne
Italian dressing
1 pound
Broccoli
Red kidney beans, canned, drained
12 1/2 cups
2 quart 1/4 cup
Whole-grain pasta, penne
1 pound 8 ounces
3 tablespoon
Measures
Salt
Weight
1 gallon 3 quart
Ingredients
Water
This colorful pasta salad is a good way to serve whole-grain pasta to students.
Whole-Grain Pasta Salad 5
Serving Size: 1 muffin 3 cups
1 cup
4 each
Low-fat milk
Vegetable oil
Whole eggs
5 g
32 g
10 g
Protein
Carbohydrate
Total Fat
Vitamin C
Vitamin A
Cholesterol
Saturated Fat
Number of Portions: 48
0 mg
0 IU
18 mg
1 g
Dietary Fiber
Sodium
Calcium
Iron
Healthy Cooking Across America
U.S. Department of Agriculture, Food and Nutrition Services, & National Food Service Management Institute. (2006). USDA recipes for child care. University, MS: Author.
3 g
200 mg
68 mg
1 mg
6. Cool 5 minutes; remove from pan. Serve warm or cool
on wire rack.
5. Bake 15 to 20 minutes at 375 °F or until wooden pick
inserted in centers comes out clean.
4. Portion batter using no. 16 scoop into 48 paper baking
cups or spray bottoms with non-stick cooking spray.
3. Add sweet potato and raisin mixture to dry ingredients
in mixer bowl along with vegetable oil, eggs, and vanilla.
Mix until dry ingredients are just moistened.
DO NOT OVERMIX.
2. Process raisins and sweet potatoes with milk in blender or
food processor until smooth.
1. Combine flours, oats, and baking powder. Mix well.
Instructions
U.S. Department of Agriculture, Food and Nutrition Services, & National Food Service Management Institute. (2006). USDA recipes for schools. University, MS: Author.
For additional recipes:
Source: Adapted from the California Raisin Marketing Board, calraisins.org
193
Calories
Nutrients per serving
1 ounce
1 quart
Sweet potatoes, canned or cooked Vanilla
1 quart
Raisins 3 ounces
1 quart
Quick cooking oats Baking powder
3 cups
Measures
Whole wheat flour
Weight
3 cups
Ingredients
Enriched all-purpose flour
This muffin recipe uses two of the Heartland’s more popular grains. The sweet potatoes and raisins add a unique sweetness.
Two Grain Raisin Muffins 6