Healthy Cooking Across America

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1 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. About New England Cuisine The New England states have mild but short summers and cold winters. Widely used cooking techniques include boiling, braising, and stewing. Maple syrup is harvested each spring and used in many dishes, including baked beans. Traditional dishes include New England boiled dinner, milk-based chowders, baked beans, fruit cobblers and crumbles, succotash, and cheese-based recipes. Vermont is known for dairy products, particularly cheddar cheese. Let s take a closer look at using dairy products. Menu-Planning Practices for Using Dairy Products in Healthy School Meals Use low-fat cheeses. Good choices include part skim mozzarella and low-fat cheddar cheeses. Serve low-fat yogurt dips with raw vegetables or fruit. Children love dips. Serve only low-fat (1%) and fat-free (skim) milk. This meets the requirement to offer milk in a variety of fat contents. Work with your local dairy to lower the amount of added sugar in flavored milks. Keep it COLD! Ask your local dairy council about purchasing low-cost or no-cost milk coolers with promotional messages. Use low-fat or fat-free milk, cheese, and yogurt when cooking and baking. Have a milk taste test contest by allowing students to vote for their favorite new milk flavor. New England Cuisine Did you know? There are four grades of Vermont maple syrup. 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 successa 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. Regional Ingredients Fish and Seafood Apples Strawberries Cranberries Blueberries Corn Beans Squashes Potatoes Maple Syrup Dairy Products Vermont Fancy: light amber color, delicate maple bouquet, delightfully mild maple flavor; excellent on ice cream or on foods which permit its subtle flavor to be appreciated. Vermont Grade A Medium Amber: medium amber color, pronounced maple bouquet, characteristic maple flavor; popular for table and all around use. Vermont Grade A Dark Amber: dark amber color, robust maple bouquet, heartier maple flavor; also very popular for table and all around use. Vermont Grade B: the strongest and darkest table grade maple syrup; some people prefer this syrup for the table and its stronger maple flavor makes it the best grade for cooking. USDA Commodity Food Program Did you know? To make one pound of cheddar cheese requires 1.16 gallons of whole milk. To make one pound of butter requires 2.47 gallons of whole milk. Get the calcium without the fat! Schools can order cheeses with lower fat content through the USDA Commodity Food Program. Use the cheddar or mozzarella cheese as a garnish for vegetables or in salads. For the list of available foods, visit FNS web site: National Food Service Management Institute The University of Mississippi 6 Jeanette Phillips Drive Post Office Drawer 188 University, Mississippi nfsmi@olemiss.edu For more information, visit us on the Web at

2 Nutrition Feature: Dairy Products Use low-fat milk, cheese, and yogurt for healthier school meals The vast majority of children do not get the recommended amount of calcium (for 9-13 year olds, only 5% of girls and 25% of boys get the calcium they need). Calcium is critical for bone health, especially for growing children and teens. Low-fat (1%) and fat-free (skim) milk provide calcium and other nutrients without a lot of saturated fat. A cup of whole milk contains three times as much saturated fat as the same amount of low-fat (1%) milk (4.6 grams of saturated fat in whole milk vs. 1.5 grams in low-fat milk). Kids who eat school lunch drink more milk than those who don t. So, school lunch can make a real difference in children s diets. Nutrition Activity for students Make the following points about the health benefits of calcium-rich foods: Diets that are rich in low-fat and fat-free milk and milk products help build and maintain bone mass. Students especially need to drink milk, because this is when their bone mass is being built. Group Activity: Taste Test Bring in samples of fat-free, 1%, 2%, and whole milk. With a marker, label four plastic glasses A, B, C, and D. Without showing students what you are doing, pour a small amount of the four types of milk into the glasses. (Prepare one set of glasses for each student participant.) Now have a student come up to taste each of the four milks. Describe the tastes. Rate each. Repeat with other students trying the taste test. Later, have students talk about how they can reduce the fat they consume by switching the milk they drink. If they usually drink whole milk, they should switch gradually to 2% milk, then to 1% milk, and finally to fat-free milk. Here is a way to compare milk to see which beverages are the best choices for you. Answer the questions below for these four milks, using the nutrition facts labels. What is the serving size for this item? How many total calories are in one serving? How many total grams of fat are in one serving? What is the percent of calcium in one serving? Sources: fat-free milk 1 % milk 2 % milk whole milk U. S. Department of Agriculture, Food and Nutrition Service. (2008). Fact sheets for healthier school meals: Use lower-fat milk, cheese and yogurt for healthier school meals. Washington, DC: Author. U. S. Department of Agriculture, Food and Nutrition Service. (2005). MyPyramid for kids classroom materials, level 3, Lesson 3: Get your calcium-rich foods. Washington, DC: Author.

3 Shepherd s Pie Serving Size: 2 1/2" x 4" portions Number of Portions: 100 Thanks to Carol Brill, Food Service Director at St. Johnsbury s School in St. Johnsbury, Vermont, for sharing their version of this classic New England dish. Try this favorite dish with various other vegetables. For an added variation, grated reduced-fat cheddar cheese can be sprinkled on top before baking. Ground beef, not more than 18 pounds 20% fat, raw Salt 2 tablespoons Black pepper 2 tablespoons Garlic powder 2 tablespoons Onion powder 2 tablepoons Cream-style corn, canned 25 pounds, 2 ounces 4 - #10 cans/106 ounces each Corn, canned, drained 18 pounds, 5 ounces 4-#10 cans/106 ounces each Instant potatoes, reconstituted 4 pounds, 5 ounces 3/4 - #10 can according to the directions 1. Brown ground beef, drain. 2. Season ground beef with salt, black pepper, garlic powder, and onion powder. 3. Layer ground beef in 4 steamtable pans (12 x 20 x 2 1/2 ) 4. Layer 1 can of cream-style corn in each pan. 5. Layer 1 can of corn in each pan. 6. Layer one-fourth of the potatoes in each pan. Bake in a 350 F oven for 45 minutes. 7. Cut each pan 5 x 5. Calories 308 Saturated Fat 3.8 g Iron 2.6 mg Protein 18.9 g Cholesterol 48 mg Calcium 23 mg Carbohydrate 38.8 g Vitamin A 1.9 IU Sodium 785 mg Total Fat 10.7 g Vitamin C 12.9 mg Dietary Fiber 3 g Source: The St. Johnsbury School, St. Johnsbury, VT

4 Cheese Strata Serving Size: 3 " x 3 1/2" portions Number of Portions: 48 Eggs and cheddar cheese are a natural combination. Select your favorite cheddar cheese for this classic egg dish. Age is the only difference between mild cheddar and sharp cheddar. The longer cheddar ages the sharper and more pronounced the flavor becomes. All cheddar made from cows milk is naturally white, the color of milk. Many cheddar producers in New England, produce cheddar without color additives. However, many cheese makers outside of New England continue to add coloring for appearance purposes. Vegetable spray Whole wheat bread, cubed, dried 5 quarts Sausage: browned, crumbled, drained 1 pound 12 ounces Pork, turkey, Italian-style, or Mexican-style (chorizo) sausage may be used. Cheddar cheese, low-fat, shredded 1 pound 4 cups Eggs, large 5 pounds 4 ounces 48 large Milk, nonfat 2 quarts Seasoning to complement sausage Pork sausage: onion powder, garlic Turkey sausage: Cajun seasonings Italian-style sausage: basil and oregano Chorizo: coriander and chili powder 2 tablespoons Paprika As needed 1. Use 2 steamtable pans, 12" x 20" x 2", for 48 servings. In each spray-coated steamtable pan, line with 2 1/2 quarts bread crumbs. 2. For each pan, sprinkle 14 ounces sausage and 2 cups cheese over bread. 3. Beat together eggs, milk, and seasoning. 4. Pour 2 1/2 quarts egg mixture over bread; sprinkle with paprika. Cover and refrigerate 2 to 4 hours. 5. Heat oven to 350 F. Bake, covered for 45 minutes. Uncover; continue baking 20 to 25 minutes, until puffy and golden brown and internal temperature reaches a minimum of 155 F. Let stand for 5 minutes before cutting each pan, 4" x 6". CCP: Hold for hot service at 135 F or higher. Calories 188 Saturated Fat 3 g Iron 1.5 mg Protein 15.5 g Cholesterol 230 mg Calcium 126 mg Carbohydrate 9.6 g Vitamin A 355 IU Sodium 315 mg Total Fat 9.5 g Vitamin C.3 mg Dietary Fiber 1 g Source: adapted from the American Egg Board,

5 Maple Glazed Roasted Chicken Legs Serving Size: 2 Tbsp glaze, 1 each drumstick Number of Portions: 50 New England produced over half of the maple syrup in the United States in 2008 about 870,000 gallons. Vermont is the largest producer of pure maple syrup in the United States and was the first state to establish a maple law. Approximately 40 years are required to grow a maple tree large enough to tap. A tree ten inches in diameter is considered minimum tappable size for one tap. Some trees are large enough for more than one tap. It takes approximately 40 gallons to produce 1 gallon of syrup. The normal maple season lasts 4 to 6 weeks, sometimes starting as early as February in southern Vermont and lasting into late April in northern Vermont. Maple syrup 2 cups Olive oil 2 tablespoons Dijon mustard 2 cups Balsamic vinegar 1/2 cup Ground black pepper 1 tablespoon Granulated garlic 1 tablespoon Raw chicken drumsticks, with bone, 11 pounds 9 ounces 50 each with skin (at least 3.7 ounces each) 1. Glaze: In a bowl, whisk maple syrup, oil, mustard, vinegar, pepper, and garlic. Whisk until smooth. 2. Toss the chicken legs with the glaze. Place chicken pieces in a sheet pan which has been lightly coated with pan release spray. Bake for 20 minutes. Brush any remaining glaze over the chicken legs. Turn the chicken legs. Continue to bake for 15 minutes. 3. Bake until golden brown: Conventional oven: 350 F for 35 minutes. Convection oven: 325 F for 30 minutes. CCP: Heat to 165 F or higher for at least 15 seconds. 4. CCP: Hold for hot service at 135 F or higher. Calories 180 Saturated Fat 1.26 g Iron 1.23 mg Protein g Cholesterol 74 mg Calcium 18 mg Carbohydrate 9.11 g Vitamin A 48 IU Sodium 203 mg Total Fat 5.10 g Vitamin C.06 mg Dietary Fiber.05 g Source: Adapted from Teriyaki Chicken, D-12, U. S Department of Agriculture, Food and Nutrition Service, & National Food Service Management Institute. (2005). USDA Recipes for child care. University, MS: Author.

6 Succotash Serving Size: 1/2 cup Number of Portions: 50 Succotash is a variation of a dish introduced to cooks by the Narragansett Indians during colonial times. The Native Americans also taught colonial farmers how to grow bean vines supported by corn stalks. Lima beans, baby or fordhook, frozen 5 pounds 3 quart, 1 5/8 cup Corn, whole-kernel, frozen 5 pounds 1 quart, 1 3/4 cup Onion, chopped 8 ounces Thyme 2 tablespoons Black pepper 1 teaspoon Salt 1 teaspoon Vegetable stock 8 ounces 1. Place thawed beans, corn, and onions in a steam table pan. Add seasonings. 2. Sprinkle with vegetable stock. Cover tightly. 3. Bake in a 350 F oven for 10 minutes. CCP: Hold hot for service at 135 F or higher Calories 88 Saturated Fat 0 g Iron 1.34 mg Protein 4.8 g Cholesterol 0 mg Calcium 145 mg Carbohydrate 16.9 g Vitamin A 137 mg Sodium 62 mg Total Fat.7 g Vitamin C 6.2 mg Dietary Fiber 6 g