March 21, 2014
Three demonstration/activity stations:
 The Nutrition Label
 MyPlate – replaced the Food Pyramid
 Knife Skills
STATION 1: THE NUTRITION LABEL with Ciara
Nutrition Know-How: Understanding the nutrition facts behind the foods
you eat each day is the first step in building a better diet.
LABEL LINGO:
Serving Size – amount of food equal to 1 serving; for a healthy weight eat
only the amount listed.
**Be aware that many snack packages appear to be 1 serving but are
actually 2 (or more) servings!!
The servings per recipe is one of the most important things to look at – this
lets you know how much to multiply everything by.
Calories – total energy in 1 serving; for a healthy weight choose low and
moderate choices
 40 calories = low
 100 calories = moderate
 >400 calories = high
Fats/Cholesterol – too much may be linked to disease risk, research shows
a link between fat/trans fat and heart disease.
 “Low Fat” = < 3 grams
 “Low sat fat” = < 1 gram
Sodium – eating less than 2,300 mg of sodium a day may prevent high
blood pressure
 Choose foods high in potassium to balance sodium’s negative
effect on blood pressure
Calcium/Iron/Vitamin’s A&D – listed at the bottom of the label, Americans
generally don’t eat enough; choose excellent and good sources
 >20% = excellent source
 10% = good source
Ingredient Label – the first item listed has the greatest amount in that
particular food. The last item listed has the least amount.
PROPOSED CHANGES FOR THE NUTRITION LABEL:
The FDA is working on some changes for the nutrition label –
For more information on the label changes, visit www.fda.gov
ALTERNATIVE SODA RECIPES:
Ciara suggests using the attached soda recipes. Not only are they lower
in calories than regular soda, but they have much less sugar. And they all
have a delicious, bubbly taste that is very similar to the regular sodas.
For a 12oz serving, here are the sugar differences: (SURPRISING, HUH!?)
Homemade Ginger Ale =
Regular Ginger Ale =
x1
x9
Homemade Grape Soda =
Regular Grape Soda =
x5
x11
Homemade Lemon-Lime Soda =
Regular Lemon-Lime Soda =
x2
x 10
Tips when making homemade sodas  Roll the lemons/limes to get it to juice better
 Make sure you use seltzer water
 Make sure you buy 100% juice and not cocktail
o If you see sugar content in 100% juices, this will strictly be
from the natural sugars found in the fruit
Fun Recipe!
Homemade Ginger Ale
Ingredients:
‐5 cups seltzer water ‐1 cup 100% apple juice ‐1 teaspoon fresh ginger, grated ‐1 lemon, juiced Optional:
‐Slices of lemons for garnish Equipment Needed:
‐Pitcher ‐Mixing spoon ‐Grater ‐Four tall glasses Directions:
1. In a large pitcher, add seltzer water, apple juice, grated ginger, and lemon juice. Stir gently to mix. 2. Pour 1 1/2 cups of ginger ale into each glass and garnish with slices of lemons. Enjoy! Nutrition Facts: Servings per Recipe 4 Amount per Serving ___ Calories 26 Calories from Fat 0 Total Fat 0g_______________________ Saturated Fat 0g__________________ Trans Fat 0g_____________________ Cholesterol 0mg __________________ Sodium 4.8mg____________________ Total Carbohydrate 7.8g____________ Dietary Fiber 0.1g________________ Sugars 5.2g_____________________ Protein 0.1g Vitamin A 0% Calcium 0%_ Vitamin C 19% Iron 0%_ Picture source: http://www.sailblogs.com/member/bluewaterbound/images/img_3173_
scale.jpg
Fun Recipe!
Homemade Grape Soda
Ingredients:
‐4 cups seltzer water ‐2 cups 100% grape juice Optional:
‐Red grapes Equipment Needed:
‐Pitcher ‐Mixing spoon ‐Tall glasses Directions:
3. In a large pitcher, add seltzer water and grape juice. Stir gently to mix. 4. Pour 1 1/2 cups of grape soda into each glass and garnish with red grapes. Enjoy! Nutrition Facts: Servings per Recipe 4 Amount per Serving ___ Calories 85 Calories from Fat 0 Total Fat 0g_______________________ Saturated Fat 0g__________________ Trans Fat 0g_____________________ Cholesterol 0mg __________________ Sodium 10mg____________________ Total Carbohydrate 21g____________ Dietary Fiber 0g_ _______________ Sugars 20g____________ _________ Protein 0g Vitamin A 0% Calcium 0%_ Vitamin C 50% Iron 0%_ Picture source: http://assets.eatingwell.com/sites/default/files/imagecache/standard/re
cipes/BV6900.JPG
Fun Recipe!
Homemade Lemon-Lime Soda
Ingredients:
‐4 cups seltzer water ‐1 cup 100% apple juice ‐2 lemons, juiced ‐2 limes, juiced Optional:
‐Additional slices of lemons and limes for garnish Equipment Needed:
‐Pitcher ‐Mixing spoon ‐Four tall glasses Directions:
5. In a large pitcher, add seltzer water, apple juice, lemon juice, and lime juice. Stir gently to mix. 6. Pour 1 1/2 cups of lemon‐lime soda into each glass and garnish with slices of lemons and limes. Enjoy! Nutrition Facts: Servings per Recipe 4 Amount per Serving ___ Calories 45 Calories from Fat 0 Total Fat 0g_______________________ Saturated Fat 0g__________________ Trans Fat 0g_____________________ Cholesterol 0mg __________________ Sodium 3mg____________________ Total Carbohydrate 12____________ Dietary Fiber 0g_______________ Sugars 8g_____________________ Protein 0g Vitamin A 0% Calcium 1%_ Vitamin C 89% Iron 6%_ Picture source: http://www.tastespotting.com/detail/124934/Homemade‐Lemon‐Lime‐
Soda
STATION 2: MYPLATE
with Julie
MyPlate has replaced the Food Pyramid.
The key recommendations are:
 ½ plate of fruits and veggies
 Lean sources of protein
 Low fat dairy products
 ½ whole grains
 ***Did not include fats/oils on MyPlate because it shouldn’t be
something we strive for everyday.
OUR DAILY DIET SHOULD CONSIST OF…

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6oz grains: 1oz equals about one slice of bread or 1 cup of cereal
o 3oz should be WHOLE GRAIN
2 ½ cups of veggies
o Be aware of canned veggies (and fruit)! Make sure there is
not added salt or sugar. If so, you can rinse it to take away
some of the added salts/sugars
1 ½ cups of fruits: 1 medium apple or banana equals about ½ cup
5 ½ - 6 oz protein: 1 egg equals about 1oz of protein and 3oz of
chicken equals about the size of the palm of your hand or a deck of
cards.
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o Be aware that protein could be hiding fat!
3 cups of dairy
o After age 2, whole milk is not recommended/needed
6 tsp of fats/oils
Below you will find the smoothie recipes that were made in
the workshop. Julie thinks a smoothie is a great way to your
recommended amount of vegetables and fruits!
Fun Recipe!
Tropical Twist Smoothie
Ingredients:
‐2 cups frozen strawberries, mango, and peaches ‐1 cup carrots, canned, no salt added ‐2 cups vanilla yogurt, low fat ‐1 cup 100% orange juice Recipe Yield:
4 servings Directions:
1. Wipe off the top of the can of carrots with a damp paper towel. Open and pour contents into a colander, and rinse with cool water. Place in the blender. 2. Add all of the remaining ingredients to the blender. 3. Cover and blend until smooth. Makes four servings. Equipment Needed:
Measuring cups Can opener Colander Blender Plastic or paper cups Nutritional Info
Per serving: Calories: 173 Total Fat: 1.2g Saturated Fat: 0.8g Cholesterol: 5.0mg Sodium: 94.1mg Total Carbohydrate: 36g Dietary Fiber: 3g Protein: 6g Picture source: http://www.arabtimesonline.com/NewsDetails/tabid/96/smid/414/ArticleI
D/158553/reftab/69/t/Tropical‐fruit‐smoothie/Default.aspx
Fun Recipe!
Un-Beet-able Berry
Smoothie
Ingredients:
‐1 cup vanilla yogurt, low fat ‐1 (8 oz) can sliced beets, drained and rinsed ‐1 medium banana ‐1 cup frozen mixed berries ‐1/2 cup 100% apple juice Equipment Needed:
Blender • Measuring cups • Cutting mat • Sharp knife • Can opener Nutrition Facts: Servings per Recipe 4 Amount per Serving ___ Calories 122 Calories from Fat 5 Total Fat 0.6g_____________________ Saturated Fat 0.4g________________ Trans Fat 0g_____________________ Cholesterol 0mg __________________ Sodium 178mg____________________ Total Carbohydrate 26g_____________ Dietary Fiber 3g__________________ Sugars 20g______________________ Protein 2g Vitamin A 1% Calcium 9%_ Vitamin C 32% Iron 2%_ Directions:
1. Add all ingredients to the blender. 2. Blend until evenly combined and smoothie is smooth and creamy. Recipe adapted from: http://www.thevintagemixer.com/2013/09/beet‐banana‐and‐raspberry‐
smoothie/00100000096170/page4.html Picture source: http://wholelivingdaily.wholeliving.com/wp‐content/uploads/2012/03/detox‐beet‐smoothie‐
428x643.jpg
Fun Recipe!
Green Monster Smoothie
Ingredients:
‐1 cup vanilla yogurt, low fat ‐2 cups spinach ‐2 kiwi fruits, peeled and sliced ‐1 medium banana ‐1 (8 oz) can pineapple chunks with juice ‐1/2 cup 100% apple juice Equipment Needed:
Blender • Measuring cups • Cutting mat • Sharp knife • Can opener Nutrition Facts: Servings per Recipe 4 Amount per Serving ___ Calories 148 Calories from Fat 9 Total Fat 1g_______________________ Saturated Fat 0.4g________________ Trans Fat 0g_____________________ Cholesterol 0mg _________________ Sodium 50mg____________________ Total Carbohydrate 32g____________ Dietary Fiber 3.4g________________ Sugars 22g_____________________ Protein 3g Vitamin A 30% Calcium 11%_ Vitamin C 100% Iron 5%_ Directions:
3. Add all ingredients to the blender. 4. Blend until evenly combined and smoothie is smooth and creamy. Recipe adapted from: http://www.realsimple.com/food‐recipes/recipe‐collections‐
favorites/healthy‐meals/green‐smoothie‐recipes‐
STATION 3: KNIFE SKILLS with Alexis
Knife skills are one of the ways that Cooking Matters helps build
confidence in participants’ ability to prepare healthy and affordable
meals. It is important to have a firm grasp of basic knife skills to make
cooking more enjoyable, efficient and safe.
Let’s get to know a multi-purpose knife: The Chef’s Knife or French Knife
Each of the knife parts labeled in the graphic below, will help you
describe how to correctly use this knife while performing the basic cutting
techniques.
KNIFE SAFETY RULES CHECK LIST
1. Anchor the cutting board with a grip mat or a wet paper towel
a. Demonstrate sticky mat or wet paper towel as anchor
2. Demonstrate Correct Grip for Knife (Pg 3 in CMK pg 2 in CMT)
a. Describe how your hand is gripping the knife using the parts
described above
b. Non- knife hand curled back into the “claw” lightly gripping
food
c. “Feed” the knife the vegetable with the claw. This allows you
to always know where knife and food are. It also minimizes
the movement of the knife to allow for a uniform cut
d. It does take some getting use to. Consider using long
vegetables such as carrots, celery, and zucchini in demo
3. Use knife only for job at hand
a. Do not “talk” with knife
b. Keep eyes on knife to model focus for participants
c. Put knife down at top of board with blade pointing away
when not in use
4. Find or create the flat surface of the object to be cut
a. Examples: Apples, Onions, Carrots, bell peppers
5. Transport and cleaning
a. Knives are to be carried with tips pointing down and blades
pointing behind with a strong arm
b. Best way to transfer a knife to someone else
i. Place on table and allow person to pick up
ii. Pass it to another person handle first while you are
pinching the top of the blade
c. Communication- “Behind with a knife!”
TEACHING POINTERS
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Work in 10 minutes to teach these basics in first class agenda.
Revisit briefly for the following weeks if needed.
When making the “claw” tuck all the fingers in, even the thumb!
If you have to walk around with the knife, do it at your side and say
“behind with a knife.”
While cutting in the classroom, narrate exactly what you are doing.
Make slow easy slices so participants can see movement. Notice
how the tip of the knife hits the cutting board first
Fast knife skills are highlighted on cooking shows, but it takes
practice. Recommend practicing slowly in class for safety and to
finely hone skills.
Cooking Matters Massachusetts video instructions for teaching knife
skills:
o http://www.youtube.com/watch?v=y-iG_Vxu1JM
Remember you are not a chef! Don’t
try to go super fast with a knife!
TEACHING SPECIFIC TECHNIQUES
Different parts of the blade are appropriate for different purposes.
Tip- where blade is thin and narrow is great for delicate work and small
items (a paring knife blade is thin and narrow)
Center-is used for most general work
Heel- used for heavy work when greater force is required.
The SLICE- creates thin pieces or strips
‐ Knife starts at sharp angle with tip of knife, knife then moves forward
and down finishing with edge against board. For second slice, heel
is lifted pulled backward and pushed through again. The knife tip
always stays on board!
‐ Apple crisp is a great recipe to showcase the slice
‐ Demo example: Apple
 Stand apple upright, bottom should be fairly flat.
 Cut off one side to the right of the core. You have
made a flat surface.
 Continue cutting around sides of the core creating flat
surfaces for each piece.
 We now have four pieces of apple and a square core
 Each piece is ready to slide long ways.
‐ The slice will get us ready to dice
The DICE- creates same-shaped pieces of varying sizes
‐ Work from large pieces to small using slicing technique
‐ Take your whole veggie and trim off one side to make a flat
surface.
‐ Cut veggie into even thickness slices. The fatter the slices the bigger
the dice
‐ Stack slices and slice again across the stack into same thickness.
Depending on comfort several slices can be stacked at once and
held with the “claw”.
‐ Black Bean and Veggie Quesadillas is just one of the many CM
dishes that showcase these skills. Dice can be used for the zucchini
or pepper
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Large dice:
Cut off the top of the pepper
Remove the inside
Cut the pepper in half
Cut the pepper into strips **an excellent place to stop
for some stir fries**
Then we can begin our dice
Medium dice:
Small dice:
CHOP- to cut into irregularly shaped pieces
‐ Hold tip of knife against cutting board, rock the knife rapidly up and
down.
‐
At same time gradually move the knife sideways across product.
‐
Make sure cuts pass through all parts of pile. Redistribute and
continue until product is as fine as you like.
‐
Good for spinach, lettuce for salads
MINCE- cut chop into very fine pieces
‐ Also a skill showcased in Black Bean and Veggie Quesadillas this skill
is seen often with herbs.
‐ Today we will be mincing cilantro
o How do we get to the mince?
 Rinse the cilantro in a bowl of water to loosen all sand/
dirt
 Take out of bowl and pat dry
 Take the cilantro and wrap up the leafy portion of the
herb
 Place on cutting board
 Now we are ready to mince!
‐ Examples of what might be minced:
o Herbs
o Garlic
o Onion
CHIFFONADE - shredding leaves finely
‐ Chiffonade makes big greens into more delicate
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o Example: Chiffonade raw adult spinach or green cabbage to
get a more tender texture to eat without cooking
Stack the leaves on top of one another, roll it up lengthwise. Cut
the rolled bundle into strips (on the short side).
Today we will chiffonade iceberg lettuce
o Tear off a layer of the lettuce
o Rinse
o Pat dry
o Stack leaves
o Roll and slice thinly on the short side