Now, We re Cooking with Fire! A Guide to Healthy Cooking at Our Home Away from Home

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1 Now, We re Cooking with Fire! A Guide to Healthy Cooking at Our Home Away from Home

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3 Contents My Pyramid: Steps to a Healthier You 2 Grains 6 Vegetables & Fruits 8 A Cooperative Effort by and Milk 10 Meat & Beans 11 Oils 13 Breakfast 14 NUTRITION SERVICES Content: Farra M. Wilson, M.S. Internship Precepting & Mentorship: Brandis Roman, RD Susan DelGobbo, M.PH., RD Cover Photo: Assistant Chief Robert Brown Layout & Editing: Captain Jason C. Nauman Fitness & wellness programs made possible by extraordinary support and funding from the County of Albemarle Board of Supervisors and Department of Homeland Security 2004 Assistance to Firefighters Grant Printed by Side Dishes 21 Main Dishes 34 Desserts 54 Meal & Menu Suggestions 59 References & Resources 61 Websites, Abbreviations, & Equivalents 62 Nutrition Facts Label 63 Healthy Foods Quick Resource 65 The Basic Grocery List 66 About the Cookbook 67

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8 What foods are in the grain group? Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. What are whole grains? Grains are divided into two subgroups whole grains and refined grains. Whole grains contain the entire grain kernel the bran, germ, and endosperm. Whole-Wheat Flour Bulgur (Cracked Wheat) Oatmeal Whole Cornmeal Brown Rice Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. White Flour Degermed Cornmeal White Bread White Rice Why is it important to eat grains, especially whole grains? Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies. Health Benefits Consuming foods rich in fiber, such as whole grains, as part of a healthy diet, reduces the risk of coronary heart disease. Consuming foods rich in fiber, such as whole grains, as part of a healthy diet, may reduce constipation. Eating at least three (3) ounce equivalents a day of whole grains may help with weight management. Nutrients Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories. Whole grains are good source of dietary fiber; most refined (processed) grains contain little fiber. B vitamins (thiamin, riboflavin, niacin, and folate) play a key role in metabolism they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins. Folate (folic acid), another B vitamin, helps the body form red blood cells. Iron is used to carry oxygen in the blood. Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system. 6 Now, We re Cooking with Fire!

9 How many grain foods are needed daily? Gender Age Group Daily Recommendation Daily Minimum Amount of Whole Grains Women Men years old years old 51+ years old years old years old 51+ years old 6 ounce equivalents 6 ounce equivalents 5 ounce equivalents 8 ounce equivalents 7 ounce equivalents 6 ounce equivalents 3 ounce equivalents 3 ounce equivalents 3 ounce equivalents 4 ounce equivalents 3½ ounce equivalents 3 ounce equivalents What counts as an ounce equivalent of grains? Food Amount that Counts as 1 Ounce Equivalent of Grains Common Portions and Ounce Equivalents Bagels 1 mini bagel 1 large bagel = 4 oz Biscuits 1 small (2 diameter) 1 large (3 diameter) = 2 oz Breads 1 regular slice 1 small slice French 2 regular slices = 2 oz Crackers 5 whole wheat crackers 7 round or square crackers English Muffin ½ muffin 1 muffin = 2 equivalents Muffins 1 small (2 ½ diameter) 1 large (3 ½ diameter) = 3 oz Oatmeal ½ cup cooked 1 packet instant 1 oz dry Pancakes 1 pancake (4 ½ diameter) 2 small pancakes (3 diameter) 3 pancakes (4 ½ diameter) = 3 oz equivalents Popcorn 3 cups popped 1 microwave bag popped = 4 oz equivalents Ready-to-Eat Breakfast Cereal 1 cup flakes 1 ¼ cup puffed Rice ½ cup cooked 1 oz dry 1 cup cooked = 2 oz equivalents Pasta ½ cup cooked 1 oz dry 1 cup cooked = 2 oz equivalents Tortillas 1 small tortilla (6 diameter) 1 large tortilla (12 diameter) = 4 oz Tips to help you eat whole grains. Substitute whole-grain products for refined products such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. Try whole-grain snacks popcorn (light on butter and/or salt), whole-wheat crackers, and whole grain cereals. Read labels. Choose foods that name one of the following whole-grain ingredients first on the label s ingredient list: Brown Rice Oatmeal Whole Rye Bulgur Whole-Grain Corn Whole Wheat Graham Flour Whole Oats Wild Rice Now, We re Cooking with Fire! 7

10 What foods are in the vegetable group? Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. How many vegetables are needed daily? Sex Age Recommended Amount* Women Men years old years old 51+ years old years old years old 51+ years old 2½ cups 2½ cups 2 cups 3 cups 3 cups 2½ cups *2 cups of lettuce and/or leafy greens counts as 1 cup What foods are in the fruit group? Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. How many fruits are needed daily? Sex Age Recommended Amount* Women Men years old years old 51+ years old years old years old 51+ years old 2 cups 1½ cups 1½ cups 2 cups 2 cups 2 cups *1/2-cup dried fruit counts as 1-cup fruit 8 Now, We re Cooking with Fire!

11 What are the health benefits of fruits and vegetables? Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases. Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for Type II diabetes. Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain cancers, such as mouth, stomach, and colonrectum cancer. Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of coronary heart disease. Eating fruits and vegetables rich in potassium as part of an overall healthy diet may reduce the risk of developing kidney stones and may help to decrease bone loss. Eating foods such as vegetables that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake. What nutrients are found in fruits and vegetables? Potassium Diets rich in potassium may help to maintain healthy blood pressure. Dietary Fiber Dietary fiber from fruits and vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits (typically not fruit juices) and vegetables help provide a feeling of fullness with fewer calories. Folate Folate (folic acid) helps the body form red blood cells. Vitamin A Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin E Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation. Vitamin C Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption. Tips to help you eat more fruits and vegetables. Keep a bowl of whole fruit on the table, counter, or in the refrigerator. Cut-up and refrigerate fruits and vegetables to store for later. Buy fresh fruits and vegetables in season when they may be less expensive and at their peak flavor. Buy fruits that are dried, frozen, and canned (in water or juice) as well as fresh, so that you always have a supply on hand. Stock up on frozen vegetables for quick and easy cooking in the microwave. Buy fruits and vegetables that are easy to prepare. Pick up pre-washed and pre-cut fruits and vegetables for easy preparation of meals and snacks. Add fruits and vegetables to main dishes. Add a slice of tomato to a sandwich or pineapple slices to grilled chicken. Try fruit for dessert. Now, We re Cooking with Fire! 9

12 What foods are included in the milk, yogurt, and cheese (milk) group? All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fatfree or low-fat. How much food from the milk group is needed each day? Sex Age Recommended Amount Women Men years old years old 51+ years old years old years old 51+ years old 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups What counts as one (1) cup in the milk group? In general, 1 cup of milk or yogurt, 1½ ounces of natural cheese, or two (2) ounces of processed cheese can be considered as one (1) cup from the milk group. What are the health benefits of foods in the milk group? Diets rich in milk and milk products help build and maintain bone mass throughout the lifecycle. This may reduce the risk of osteoporosis. The intake of milk products is especially important to bone health during childhood and adolescence, when bone mass is being built. Diets that include milk products tend to have a higher overall nutritional quality. What nutrients are found in foods in the milk group? Calcium is used for building bones and teeth and in maintaining bone mass. Milk products are the primary source of calcium in American diets. Diets that provide three (3) cups or the equivalent of milk products per day can improve bone mass. Diets rich in potassium may help to maintain healthy blood pressure. Milk products, especially yogurt and fluid milk, provide potassium. Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk that is fortified with vitamin D is a good source of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals. Tips for making wise choices. Include milk as a beverage at meals. Choose fat-free or low-fat milk. If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories. Try reduced fat (2%), then low-fat (1%), and finally fat-free (skim). If you drink cappuccinos or lattes ask for them as skinny with fat-free (skim) milk. Add fat-free or low-fat milk instead of water to oatmeal and hot cereals. Use fat-free or low-fat milk when making condensed cream soups (such as cream of tomato). Have fat-free or low-fat yogurt as a snack. Make a dip for fruits or vegetables from yogurt. Make fruit-yogurt smoothies in the blender. For dessert, make chocolate or butterscotch pudding with fat-free or low-fat milk. Top cut-up fruit with flavored yogurt for a quick dessert. Top casseroles, soups, stews, or vegetables with shredded low-fat cheese. Top a baked potato with fat-free or low-fat yogurt. 10 Now, We re Cooking with Fire!

13 What foods are included in the meat and beans group? All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. How much food from the meat & beans group is needed daily? Sex Age Recommended Amount Women Men years old years old 51+ years old years old years old 51+ years old 5½ ounces 5 ounces 5 ounces 6½ ounces 6 ounces 5½ ounces What counts as an ounce equivalent in the meat & beans group? In general, one (1) ounce of meat, poultry or fish, ¼ cup cooked dry beans, one (1) egg, one (1) tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as one (1) ounce equivalent from the meat and beans group. What nutrients are found in the meat & beans group? Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues. Vitamin E is an anti-oxidant that helps protect vitamin A and essential fatty acids from cell oxidation. Iron is used to carry oxygen in the blood. Magnesium is used in building bones and in releasing energy from muscles. Zinc is necessary for biochemical reactions and helps the immune system function properly. What are the health implications of consuming foods in the meat & beans group? Diets that are high in saturated fats raise bad cholesterol levels in the blood. The bad cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Some food choices in this group are high in saturated fat. These include fatty cuts of beef, pork, and lamb; regular (75% to 85% lean) ground beef; regular sausages, hot dogs, and bacon; some luncheon meats such as regular bologna and salami; and some poultry such as duck. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat. Diets that are high in cholesterol can raise LDL cholesterol levels in the blood. Cholesterol is only found in foods from animal sources. Some foods from this group are high in cholesterol. These include egg yolks (egg whites are cholesterol-free) and organ meats such as liver and giblets. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat. A high intake of fats makes it difficult to avoid consuming more calories than are needed. Many people do not make varied choices from this food group, selecting meat or poultry everyday as their main dishes. Varying choices and including fish, nuts, and seeds in meals can boost intake of monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). Most fat in the diet should come from MUFAs and PUFAs. Some of the PUFAs are essential for health the body cannot create them from other fats. Some fish (such as salmon, trout, and herring) are high in a type of PUFA called omega-3 fatty acids. The omega-3 fatty acids in fish are commonly called EPA and DHA. There is some limited evidence that suggests eating fish rich in EPA and DHA may reduce the risk for mortality from cardiovascular disease. (EPA is eicosapentaenoic acid and DHA is docosahexaeonoic acid.) Some nuts and seeds (flax, walnuts) are excellent sources of essential fatty acids, and some (sunflower seeds, almonds, hazelnuts) are good sources of vitamin E. Now, We re Cooking with Fire! 11

14 Tips to help you make wise choices from the meat & beans group. Start with a lean choice: The leanest beef cuts include round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder, and arm roasts. The leanest pork choices include pork loin, tenderloin, center loin, and ham. Choose extra lean ground beef. The label should say at least 90% lean. You may be able to find ground beef that is 93% or 95% lean. Buy skinless chicken parts, or take off the skin before cooking. Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices. Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon meats with more fat, such as regular bologna or salami. Keep it lean: Trim away all of the visible fat from meats and poultry before cooking. Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying. Drain off any fat that appears during cooking. Wash cooked ground meats with water in a colander. Skip or limit the breading on meat, poultry, or fish. Breading adds fat and calories. It will also cause the food to soak up more fat during frying. Prepare dry beans and peas without added fats. Choose and prepare foods without high fat sauces or gravies. Vary your protein sources: Choose fish more often for lunch or dinner. Look for fish rich in omega-3 fatty acids, such as salmon, trout, and herring. Choose dry beans or peas as a main dish or part of a meal often. Choose nuts as a snack, on salads, or in main dishes. Use nuts to replace meat or poultry, not in addition to these items Paul Combs: All Rights Reserved Used with permission. 12 Now, We re Cooking with Fire!

15 What are oils? Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine. What are solid fats? Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. How are oils different from solid fats? All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids. Solid fats contain more saturated fats and/or trans fats than oils. Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats. Saturated fats, trans fats, and cholesterol tend to raise bad (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease. To lower risk for heart disease, cut back on foods containing saturated fats, trans fats, and cholesterol. How much is my allowance for oils? What counts as a teaspoon of oil? Sex Age Recommended Amount Women Men years old years old 51+ years old years old years old 51+ years old 6 teaspoons 5 teaspoons 5 teaspoons 7 teaspoons 6 teaspoons 6 teaspoons Food Amount of Food Amount of Oil Oils: Vegetable Oils (canola, corn, peanut, olive, etc.) 1 Tbs. 3 tsp. Foods Rich in Oil: Mayonnaise 1 Tbs. 2½ tsp. Margarine 1 Tbs. 2½ tsp. Salad Dressing 2 Tbs. 2-2½ tsp. Peanut Butter 2 Tbs. 4 tsp. Peanuts 1 oz. 3 tsp. Mixed Nuts 1 oz. 3 tsp. Now, We re Cooking with Fire! 13

16 Breakfast Banana Nut Oatmeal 15 Fruit & Yogurt Parfait 16 Low-Fat Blueberry Bran Muffins 17 Mushroom & Spinach Omelet 18 Whole Grain French Toast 19 Whole Grain Pancakes Now, We re Cooking with Fire!

17 Banana Nut Oatmeal 3 cups fat-free milk 3 Tbs. firmly packed brown sugar ¾ tsp. ground cinnamon ¼ tsp. ground nutmeg 2 cups quick or old fashioned oats, uncooked 2 medium-size ripe bananas, mashed (about 1 cup) 2 Tbs. coarsely chopped toasted walnuts Vanilla nonfat yogurt (optional) Banana slices (optional) Walnut halves (optional) 1. In medium saucepan, bring milk, brown sugar, and spices to a gentle boil (watch carefully); stir in oats. Return to a boil; reduce heat to medium. Cook 1 minute for quick oats, 5 minutes for old fashioned oats, or until most of liquid is absorbed, stirring occasionally. 2. Remove oatmeal from heat. Stir in mashed bananas and walnuts. Spoon oatmeal into six cereal bowls. Top with yogurt, sliced bananas and walnut halves, if desired. Makes 6 servings. Now, We re Cooking with Fire! 15

18 2 cups low-fat vanilla yogurt 1-cup granola 1 apple 1 banana 1-cup grapes Fruit & Yogurt Parfait 1. Clean and cut up the fruit. 2. Layer the fruit, yogurt and granola. 3. Makes 2 parfaits. Enjoy! 16 Now, We re Cooking with Fire!

19 Low-Fat Blueberry Bran Muffins 1½ cups wheat bran 1-cup nonfat milk ½ cup unsweetened applesauce 1 egg 2/3-cup brown sugar ½ tsp. vanilla extract ½ cup all-purpose flour ½ cup whole-wheat flour 1 tsp. baking soda 1 tsp. baking powder ½ tsp. salt 1-cup blueberries 1. Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes. 2. In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose flour, whole-wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries. Scoop into muffin cups. 3. Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped. Makes 12 muffins. Now, We re Cooking with Fire! 17

20 Mushroom & Spinach Omelet 1 egg 3 egg whites 1 Tbs. fat-free grated Parmesan cheese topping 1 Tbs. reduced fat shredded Cheddar cheese 1/4-tsp. salt 1/8-tsp. crushed red pepper flakes 1/8-tsp. garlic powder 1/8-tsp. pepper 1/2 cup sliced fresh mushrooms 2 Tbs. finely chopped green pepper 1 Tbs. finely chopped onion 1/2-tsp. olive oil 1 cup torn fresh spinach 1. In a small bowl, beat the egg and egg whites. Add cheeses, salt, pepper flakes, garlic powder and pepper; mix well. Set aside. 2. In an 8-in. nonstick skillet, sauté the mushrooms, green pepper and onion in oil for 4-5 minutes or until tender. Add spinach; cook and stir until spinach is wilted. Add egg mixture. As eggs set, lift edges, letting uncooked portion flow underneath. Cut into wedges. Serve immediately. Makes 2 omelets. 18 Now, We re Cooking with Fire!

21 Whole Grain French Toast 6 slices whole-grain cinnamon-raisin bread 2 eggs 2/3-cup nonfat milk ¼ tsp. nutmeg ¼ tsp. cinnamon 1 tsp. vanilla extract 1 Tbs. olive oil Fresh fruit and lite maple syrup (optional) 1. Beat together egg, milk, desired spices and vanilla. 2. Heat a lightly oiled griddle of skillet over medium-high flame. 3. Dunk each slice of bread in egg mixture, soaking both sides. Place in pan, and cook on both sides until golden. 4. Serve hot. Now, We re Cooking with Fire! 19

22 Whole Grain Pancakes Whole-wheat pancake and waffle mix 1-cup nonfat milk 1 Tbs. olive oil 1 egg ½ cup chopped walnuts Lite maple syrup (optional) Fresh fruit berries, bananas, peaches (optional) Fat-free cool whip (optional) 1. Heat skillet over medium-low heat. 2. Combine mix, milk, oil, egg and walnuts. 3. Pour batter in pan. 4. Turn when pancakes bubble and bottoms are golden brown. 5. Makes pancakes. 20 Now, We re Cooking with Fire!

23 Side Dishes Black Bean & Corn Salad 22 Black Bean & Salsa Soup 23 Bruschetta 24 Cranberry-Spinach Salad 25 Garden Salad with Garlic Croutons 26 Grilled Asparagus 27 Grilled Portobello Mushrooms 28 Maple Dill Carrots 29 Minestrone Soup 30 Pineapple-Cranberry Relish 31 Sugar Snap Peas 32 Winter Fruit Salad with Lemon Poppy Seed Dressing 33 Now, We re Cooking with Fire! 21

24 Black Bean & Corn Salad 1/3-cup fresh limejuice ½ cup olive oil 1 clove garlic, minced 1 tsp. salt 1/8 teaspoon ground cayenne pepper 2 (15 ounce) cans black beans, rinsed and drained 1½ cups frozen corn kernels 1 avocado - peeled, pitted and diced 1 red bell pepper, chopped 2 tomatoes, chopped 6 green onions, thinly sliced ½ cup chopped fresh cilantro (optional) 1. Place limejuice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed. 2. In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve. 22 Now, We re Cooking with Fire!

25 Black Bean & Salsa Soup 2 (15 ounce) cans black beans, drained and rinsed 1½ cups vegetable broth 1-cup chunky salsa 1 tsp. ground cumin 4 Tbs. fat-free sour cream 2 Tbs. thinly sliced green onion 1. In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth. 2. Heat the bean mixture in a saucepan over medium heat until thoroughly heated. 3. Ladle soup into 4 individual bowls, and top each bowl with 1 tablespoon of the sour cream and 1/2 tablespoon green onion. Now, We re Cooking with Fire! 23

26 Bruschetta 2 tomatoes, cubed 1 tsp. dried basil 4 Tbs. grated Parmesan cheese 2 Tbs. olive oil 1 clove garlic, crushed seasoning salt to taste ground black pepper to taste 1. In a medium bowl, mix tomatoes, dried basil, Parmesan cheese, olive oil, garlic, seasoning salt and ground black pepper. Cover and chill in the refrigerator 8 hours, or overnight, before serving. 24 Now, We re Cooking with Fire!

27 Cranberry-Spinach Salad 1 Tbs. olive oil ¾ cup almonds, blanched and slivered 1-pound spinach, rinsed and torn into bite-size pieces 1 cup dried cranberries 2 tablespoons toasted sesame seeds 1 tablespoon poppy seeds ½ cup white sugar 2 teaspoons minced onion ¼ tsp. paprika ¼ cup white wine vinegar ¼-cup cider vinegar ½ cup olive oil 1. In a medium saucepan, melt butter over medium heat. Cook and stir almonds in butter until lightly toasted. Remove from heat, and let cool. 2. In a large bowl, combine the spinach with the toasted almonds and cranberries. 3. In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, onion, paprika, white wine vinegar, cider vinegar, and vegetable oil. Toss with spinach just before serving. Now, We re Cooking with Fire! 25

28 Garden Salad 1-cup mixed lettuce/greens ¼ cup shredded carrots ¼ cup broccoli florets ¼ cup cucumber slices 1/8-cup chopped walnuts 1/8-cupdried cranberries 1/8-cup reduced-fat shredded mozzarella cheese 2 Tbs. low-fat ranch dressing 1. Wash and cut vegetables. 2. Combine all ingredients. 3. Makes one (1) serving. 4 Tbs. olive oil 1 garlic clove, minced 3 slices whole-grain bread, cut into cubes 1. Preheat oven to 350 degrees F (175 degrees C). 2. In a large sauté pan, warm olive oil over medium heat. Stir in garlic; cook and stir for 1 minute. Add bread cubes, and toss to coat. Spread on a baking sheet. 3. Bake for 15 minutes or until crisp and dry. Check frequently to prevent burning. Cool. Makes 6 servings. with Garlic Croutons 26 Now, We re Cooking with Fire!

29 Grilled Asparagus 1 lb. fresh asparagus, trimmed 1½ Tbs. olive oil 2 tsp. Herbes de Provence 1. Preheat grill for high heat. 2. Lightly coat the asparagus spears with olive oil. Season with Herbes de Provence to taste. 3. Grill over high heat for 2 to 3 minutes, or to desired tenderness. Now, We re Cooking with Fire! 27

30 Grilled Portobello Mushrooms 1 clove garlic, minced ¼ cup olive oil ¼-tsp. onion powder 1 tsp. salt ½-tsp. ground black pepper 4 Portobello mushroom caps ½-cup finely chopped red bell pepper 1. Preheat grill for medium heat. 2. In a large bowl, mix the red bell pepper, garlic, oil, onion powder, salt, and ground black pepper. Spread mixture over gill side of the mushroom caps. 3. Lightly oil the grill grate. Place mushrooms over indirect heat, cover, and cook for 15 to 20 minutes. 28 Now, We re Cooking with Fire!

31 Maple Dill Carrots 3 cups peeled and sliced carrots 2 Tbs. butter 2 Tbs. brown sugar 1½ Tbs. chopped fresh dill ½-tsp. salt ½-tsp. black pepper 1. Place carrots in a skillet and pour in just enough water to cover. Bring to a boil over medium heat; simmer until water has evaporated and the carrots are tender. Stir in butter, brown sugar, dill, salt, and pepper. Now, We re Cooking with Fire! 29

32 Minestrone Soup 3 Tbs. olive oil 3 cloves garlic, chopped 2 onions, chopped 2 cups chopped celery 5 carrots, sliced 2 cups reduced-sodium chicken broth 2 cups water 4 cups tomato sauce ½-cup red wine (optional) 1 cup canned kidney beans, drained 1 (15 ounce) can green beans 2 cups baby spinach, rinsed 3 zucchinis, quartered and sliced 1 Tbs. chopped fresh oregano 2 Tbs. chopped fresh basil salt and pepper to taste ½ cup whole grain macaroni pasta 2 Tbs. grated low-fat Parmesan cheese topping 1 Tbs. olive oil 1. In a large stock pot, over medium-low heat, heat olive oil and sauté garlic for 2 to 3 minutes. Add onion and sauté for 4 to 5 minutes. Add celery and carrots, sauté for 1 to 2 minutes. 2. Add chicken broth, water and tomato sauce, bring to boil, stirring frequently. If desired add red wine at this point. Reduce heat to low and add kidney beans, green beans, spinach leaves, zucchini, oregano, basil, salt and pepper. Simmer for 30 to 40 minutes, the longer the better. 3. Fill a medium saucepan with water and bring to a boil. Add macaroni and cook until tender. Drain water and set aside. 4. Once pasta is cooked and soup is heated through place 2 tablespoons cooked pasta into individual serving bowls. Ladle soup on top of pasta and sprinkle Parmesan cheese on top. Spray with olive oil and serve. 30 Now, We re Cooking with Fire!

33 Pineapple-Cranberry Relish 1 (20 ounce) can crushed pineapple, drained 2 (16 ounce) cans whole cranberry sauce ½ cup chopped walnuts 1 (16 ounce) package frozen strawberries, thawed and drained 1. In a large bowl, mix together the pineapple, cranberry sauce, walnuts and strawberries. Cover and chill overnight before serving. Makes 10 servings. Now, We re Cooking with Fire! 31

34 Sugar Snap Peas ½ pound sugar snap peas 1 Tbs. olive oil 1 Tbs. chopped shallots 1 tsp. chopped fresh thyme 1. Preheat oven to 450 degrees F (230 degrees C). 2. Spread sugar snap peas in a single layer on a medium baking sheet, and brush with olive oil. Sprinkle with shallots and thyme. 3. Bake 6 to 8 minutes in the preheated oven, until tender but firm. 32 Now, We re Cooking with Fire!

35 Winter Fruit Salad with Lemon Poppy Seed Dressing ½ cup white sugar ½ cup lemon juice 2 tsp. diced onion 1 tsp. Dijon-style prepared mustard ½ tsp. salt 2/3-cup olive oil 1 tsp. poppy seeds 1 head romaine lettuce, torn into bite-size pieces 4 ounces shredded low-fat Swiss cheese 1-cup cashews ¼ cup dried cranberries 1 apple - peeled, cored and diced 1 pear - peeled, cored and sliced 1. In a blender or food processor, combine sugar, lemon juice, onion, mustard, and salt. Process until well blended. With machine still running, add oil in a slow, steady stream until mixture is thick and smooth. Add poppy seeds, and process just a few seconds more to mix. 2. In a large serving bowl, toss together the romaine lettuce, shredded Swiss cheese, cashews, dried cranberries, apple, and pear. Pour dressing over salad just before serving, and toss to coat. Makes twelve (12) servings. Now, We re Cooking with Fire! 33

36 Main Dishes Barbeque Chicken Salad 35 Chicken & Melon Salad 36 Chicken Divan 37 Chicken Enchiladas 38 Chicken Rice Casserole 39 Cornflake Crunch Chicken Tenders 40 Flank Steak 41 Garlic Chicken 42 Honey Pork Filets 43 Salmon Sandwich Stuffer 44 Salsa Chicken 45 Souvlaki 46 Stuffed Baked Potatoes 47 Tuna Salad 48 Vegetable Lasagna 49 Vegetable Sandwich 50 Vegetable Stir-Fry 51 Whole Grain Baked Ziti 52 Whole Grain Pizza Now, We re Cooking with Fire!

37 Barbeque Chicken Salad 2 skinless, boneless chicken breast halves 1 head red leaf lettuce, rinsed and torn 1 head green leaf lettuce, rinsed and torn 1 fresh tomato, chopped 1 bunch cilantro, chopped 1 (15.25 ounce) can whole kernel corn, drained 1 (15 ounce) can black beans, drained ½-cup low-fat Ranch dressing ½-cup low-sodium barbeque sauce 1. Preheat the grill for high heat. 2. Lightly oil the grill grate. Place chicken on the grill, and cook 6 minutes per side, or until juices run clear. Remove from heat, cool, and slice. 3. In a large bowl, mix the red leaf lettuce, green leaf lettuce, tomato, cilantro, corn, and black beans. Top with the grilled chicken slices and French fried onions. 4. In a small bowl, mix the Ranch dressing and barbeque sauce. Serve on the side as a dipping sauce, or toss with the salad to coat. Makes 8 servings. Now, We re Cooking with Fire! 35

38 1 honeydew melon 6 cups cubed, cooked chicken meat 2 cups chopped celery 2 cups seedless grapes ½-cup low-fat sour cream ½-cup plain low-fat yogurt 1½ tsp. curry powder salt and pepper to taste Chicken & Melon Salad 1. Cut melon in half, and remove seeds. With a melon baller, scoop out melon balls; place in a large salad bowl. 2. Add chicken, celery, and grapes to melon. 3. In a small bowl, mix together, sour cream, yogurt, and curry powder. Gently stir into salad. Makes ten (10) servings. 36 Now, We re Cooking with Fire!

39 Chicken Divan 2 (10 ounce) packages frozen chopped broccoli 2 cooked boneless chicken breast halves, chopped 1 (10.75 ounce) can reduced-fat condensed cream of chicken soup 1 (10.75 ounce) can reduced-fat condensed cream of mushroom soup ½-cup low-fat mayonnaise 1 tsp. lemon juice 1½ cups reduced-fat shredded Cheddar cheese 1. Preheat oven to 350 degrees F (175 degrees C). 2. Place broccoli in the bottom of a 9x13 inch baking dish. Top with the chicken. 3. In a small bowl, blend the cream of chicken soup, cream of mushroom soup, mayonnaise, and lemon juice. Pour the mixture over the chicken. Top with Cheddar cheese. 4. Bake 35 to 40 minutes in the preheated oven, until bubbly and lightly browned. Makes eight (8) servings. Now, We re Cooking with Fire! 37

40 Chicken Enchiladas ½-tsp. garlic powder 1 (4 ounce) can diced green chiles 1 (10.75 ounce) can reduced-fat condensed cream of mushroom soup ½-cup reduced-fat sour cream 3 boneless chicken breast halves, trimmed 1 packet low-sodium taco seasoning (optional) 2/3-cup water 1 cup shredded reduced-fat Cheddar cheese, divided 6 (12 inch) whole-wheat flour tortillas ¼-cup skim plus milk 1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease baking dish. 2. Boil trimmed chicken in a pot of boiling water for 15 minutes. Shred cooled chicken and mix with 2/3-cup water and taco seasoning. 3. Mix together garlic powder, green chiles, cream of mushroom soup and sour cream over low-medium heat. Reserve 3/4 of this sauce and set aside. To the remaining 1/4 of the sauce in the saucepan, add the chicken and 1/2 cup of shredded Cheddar cheese. Stir together. 4. Fill each tortilla with the chicken mixture and roll up. Place seam side down in the prepared baking dish. 5. In a small bowl combine the reserved 3/4 of the sauce with the milk. Spoon this mixture over the rolled tortillas and top with the remaining 1/2 cup of shredded Cheddar cheese. Bake in the preheated oven for 30 to 35 minutes, or until cheese is bubbly. Makes six (6) servings. 38 Now, We re Cooking with Fire!

41 Chicken Rice Casserole 6 skinless, boneless chicken breast halves, cut into bite size pieces 2 cups skim plus milk 2 cups uncooked brown rice 2 (10.75 ounce) cans reduced-fat condensed cream of chicken soup 1 teaspoon seasoned salt 1. Preheat oven to 350 degrees F (175 degrees C). 2. In a medium bowl combine the milk, rice, soup and seasoned salt if desired. Mix well. Pour mixture into a lightly greased 9x13 inch-baking dish. Add the chicken pieces. 3. Cover dish tightly with aluminum foil and bake in the preheated oven for approximately 90 minutes or until rice is done, stirring every 30 minutes. Uncover the dish and bake for another 15 minutes to allow the rice to brown. Now, We re Cooking with Fire! 39

42 Cornflake Crunch Chicken Tenders 4 boneless skinless chicken breast halves, cut into strips 2 cups finely crushed cornflakes 1 tsp. Italian seasoning ¼ tsp. pepper 1 large egg 1. Preheat oven to 400 degrees F. Line a jelly roll pan with foil; spray with nonstick cooking spray. 2. Combine cornflakes, Italian seasoning, and pepper in a shallow dish. Lightly beat egg in another shallow dish. 3. Wash hands. Dip chicken in egg, then in cornflakes mixture. Place on pan. 4. Bake 10 minutes or until done (internal temp 170 degrees F). Makes four (4) servings. Tips: Try whole-grain cereals in place of corn flakes. Heat marinara sauce as a good dip for your chicken tenders. Make an Italian chicken sandwich by putting chicken tenders on a whole-wheat roll with reduced-fat mozzarella cheese and marinara sauce. 40 Now, We re Cooking with Fire!

43 Grilled Flank Steak 3 large cloves garlic, crushed 2 tsp. extra-virgin olive oil 1 (2 pound) flank steak Salt and pepper 1. In small bowl, mash garlic and oil until a paste forms (you may also do this in the food processor.) Pay steaks dry with paper towel, then sprinkle with salt and pepper. Rub garlic paste over both sides of steaks. Let sit for 30 minutes. 2. Preheat grill to high heat. Grill steak 5 to 7 minutes, until well-seared and browned. Flip; grill 3 to 5 minutes longer, until medium rare. To check, cut into meat with a knife and remove when meat is slightly less done than you want it to be. Transfer to cutting board; cover loosely with foil and let rest 10 minutes. Slice very thin, against the grain and at a slight angle. Makes four (4) servings. Now, We re Cooking with Fire! 41

44 2 tsp. crushed garlic ¼-cup olive oil ¼-cup dry bread crumbs ¼-cup grated reduced-fat Parmesan cheese topping 4 skinless, boneless chicken breast halves Garlic Chicken 1. Preheat oven to 425 degrees F (220 degrees C). 2. Warm the garlic and olive oil to blend the flavors. In a separate dish, combine the bread crumbs and Parmesan cheese. Dip the chicken breasts in the olive oil and garlic mixture, then into the bread crumb mixture. Place in a shallow baking dish. 3. Bake in the preheated oven for 30 to 35 minutes, until no longer pink and juices run clear. Makes four (4) servings. 42 Now, We re Cooking with Fire!

45 Honey Pork Filets 4 pork chops 4 tsp. honey 2 cups Worcestershire sauce Ground black pepper to taste 1. Slice each chop down the center horizontally, cutting not quite through. Open flat to resemble a butterfly. You can also ask your butcher to prepare the meat in this way. 2. In a large, shallow dish, mix together honey and Worcestershire sauce. Marinate pork chops in the mixture for no more than 4 hours. 3. Prepare barbecue for indirect cooking. 4. Pepper the chops to taste, and place on well-oiled grate. Cook over medium low heat for 35 to 40 minutes. Makes four (4) servings. Now, We re Cooking with Fire! 43

46 Salmon Sandwich Stuffer 2/3-cup plain non-fat yogurt 1/3-cup low-fat mayonnaise 1 Tbs. lemon juice 1 tsp. dill weed ½-tsp. ground coriander, if desired 2 tsp. dried or 2 Tablespoons fresh parsley 1 medium (about 9 oz.) cucumber, seeded and chopped ½-cup bell pepper, diced ½-cup red onion, diced 2 cans or pouches (6 to 7.1 oz. each) skinless, boneless salmon, drained and chunked 4 whole-wheat pitas 1. In bowl, blend yogurt, mayonnaise, lemon juice, dill weed, coriander and parsley. 2. In separate bowl, combine cucumber, bell pepper, onion and salmon. Stir dressing into salmon mixture. Portion into pitas. Makes four (4) servings. 44 Now, We re Cooking with Fire!

47 Salsa Chicken 4 skinless, boneless chicken breast halves 4 tsp. low-sodium taco seasoning mix 1-cup salsa 1-cup shredded reduced-fat Cheddar cheese 1. Preheat oven to 375 degrees F (190 degrees C) 2. Place chicken breasts in a lightly greased 9x13 inch baking dish. Sprinkle taco seasoning on both sides of chicken breasts, and pour salsa over all. 3. Bake at 375 degrees F (190 degrees C) for 25 to 35 minutes, or until chicken is tender and juicy and its juices run clear. 4. Sprinkle chicken evenly with cheese, and continue baking for an additional 3 to 5 minutes, or until cheese is melted and bubbly. Now, We re Cooking with Fire! 45

48 Souvlaki 1 lemon, juiced ¼-cup olive oil ¼-cup low-sodium soy sauce 1 tsp. dried oregano 3 cloves garlic, crushed 4 pounds pork tenderloin, cut into 1-inch cubes 2 medium yellow onions, cut into 1-inch pieces 2 green bell peppers, cut into 1-inch pieces Skewers 1. In a large glass bowl, mix together lemon juice, olive oil, soy sauce, oregano, and garlic; add pork, onions, and green peppers, and stir to coat. Cover, and refrigerate for 2 to 3 hours. 2. Preheat grill for medium-high heat. Thread pork, peppers, and onions onto skewers. 3. Lightly oil grate. Cook for 10 to 15 minutes, or to desired doneness, turning skewers frequently for even cooking. Makes twelve (12) servings. 46 Now, We re Cooking with Fire!

49 Stuffed Baked Potatoes 4 baking potatoes 2 cups reduced-fat Cheddar cheese 2 cups broccoli flowerets 1. Preheat oven to 300 degrees, if desired. 2. Scrub and pierce potatoes with fork several times. 3. Baked potatoes in oven for ~1-1/2 hours or microwave. 4. While potatoes are baking, steam broccoli for 6-7 minutes. 5. Cut open cooked potatoes and top with cooked broccoli and cheddar cheese. Tips: Try topping your potato with cheese, black beans, and salsa. Now, We re Cooking with Fire! 47

50 Tuna Salad 1 (6-oz.) can tuna, drained 1/3-cup celery, diced ¼-cup walnuts, chopped Salt and pepper to taste 4 lettuce leafs ½-cup low-fat mayonnaise ¼-cup raisins ½ tsp. dried dill weed 2 whole-wheat pitas, halved 1. In a medium bowl, combine tuna, mayonnaise, celery, raisins, nuts, and dill; mix well. Add salt and pepper. Line each pita pocket with leaf lettuce; fill with 1/4 tuna mixture. Makes four (4) servings. 48 Now, We re Cooking with Fire!

51 Vegetable Lasagna Olive oil cooking spray 9 uncooked whole-wheat lasagna noodles 1 onion, chopped 4 cloves garlic, chopped 1 (14.5 ounce) can vegetable broth 1 tablespoon chopped fresh rosemary 1 (14 ounce) can marinated artichoke hearts, drained and chopped 1 (10 ounce) package frozen chopped spinach, thawed, drained and squeezed dry 1 (28 ounce) jar tomato pasta sauce 3 cups shredded reduced-fat mozzarella cheese, divided 1 (4 ounce) package herb and garlic feta, crumbled 1. Preheat oven to 350 degrees F (175 degrees C). Spray a 9x13 inch-baking dish with cooking spray. 2. Bring a large pot of lightly salted water to a boil. Add noodles and cook for 8 to 10 minutes or until al dente; drain. 3. Spray a large skillet with cooking spray and heat on medium-high. Saute onion and garlic for 3 minutes, or until onion is tender-crisp. Stir in broth and rosemary; bring to a boil. Stir in artichoke hearts and spinach; reduce heat, cover and simmer 5 minutes. Stir in pasta sauce. 4. Spread 1/4 of the artichoke mixture in the bottom of the prepared baking dish; top with 3 cooked noodles. Sprinkle 3/4-cup mozzarella cheese over noodles. Repeat layers 2 more times, ending with artichoke mixture and mozzarella cheese. Sprinkle crumbled feta on top. 5. Bake, covered, for 40 minutes. Uncover, and bake 15 minutes more, or until hot and bubbly. Let stand 10 minutes before cutting. Now, We re Cooking with Fire! 49

52 2 slices whole wheat bread 2 Tbs. reduced-fat chive cream cheese 4 slices cucumber 2 slices tomato 6 strips red pepper Vegetable Sandwich 1. Spread cream cheese on bread. 2. Arrange cucumbers, tomatoes and peppers on top of cream cheese layer. 50 Now, We re Cooking with Fire!

53 Vegetable Stir-Fry 1 Tbs. cornstarch 1½ cloves garlic, crushed 2 tsp. chopped fresh ginger root, divided ¼-cup canola or olive oil, divided 1 small head broccoli, cut into florets ½-cup snow peas ¾-cup julienned carrots ½-cup halved green beans 2 Tbs. low-sodium soy sauce 2½ Tbs. water ¼-cup chopped onion 1. In a large bowl, blend cornstarch, garlic, 1 tsp. ginger, and 2 Tbs. oil until cornstarch is dissolved. Mix in broccoli, snow peas, carrots, and green beans, tossing to lightly coat. 2. Heat remaining 2 Tbs. oil in a large skillet or wok over medium heat. Cook vegetables in oil for 2 minutes, stirring constantly to prevent burning. Stir in soy sauce and water. Mix in onion and remaining 1 tsp. ginger. Cook until vegetables are tender but still crisp. Now, We re Cooking with Fire! 51

54 Whole Grain Baked Ziti Olive oil spray 1 pound dry whole-wheat ziti or penne pasta 1 onion, chopped ½ pound lean ground beef 2 (26 ounce) jars spaghetti sauce 6 ounces reduced-fat provolone cheese, sliced 1½ cups fat-free sour cream 6 ounces reduced-fat mozzarella cheese, shredded 2 Tbs. low fat grated Parmesan cheese topping 1. Bring a large pot of lightly salted water to a boil. Add ziti pasta, and cook until al dente, about 8 minutes; drain. 2. In a large skillet, brown onion and ground beef over medium heat. Put cooked meat in a colander and rinse with water. Put sauce back in cleaned skillet. Add spaghetti sauce, and simmer 15 minutes. 3. Preheat the oven to 350 degrees F (175 degrees C). Spray a 9x13 inch-baking dish. Layer as follows: 1/2 of the pasta, Provolone cheese, sour cream, 1/2 sauce mixture, remaining ziti, mozzarella cheese and remaining sauce mixture. Top with grated Parmesan cheese. 4. Bake for 30 minutes in the preheated oven, or until cheeses are melted. 52 Now, We re Cooking with Fire!

55 Whole Grain Pizza Olive oil spray 2 tsp. garlic powder 1 whole-wheat pizza crust 1½ cup tomato sauce 1½ cups reduced-fat shredded mozzarella cheese 1. Preheat oven to 450 F. 2. Spray crust with olive oil and sprinkle garlic powder over crust. 3. Evenly spread tomato sauce on top of crust and sprinkle cheese on top of sauce. 4. Bake for 8-10 minutes. Makes six (6) slices. Tips: Add your favorite veggies to top off the pizza, which will add fiber, vitamins and minerals. Now, We re Cooking with Fire! 53

56 Desserts Ambrosia 55 Broiled Grapefruit 56 Angel Food Cake with Fruit 57 Sautéed Apples Now, We re Cooking with Fire!

57 Ambrosia 1 (8 ounce) container fat-free frozen whipped topping, thawed 2½ cups shredded coconut ½ cup chopped walnuts 1 (8 ounce) can fruit cocktail, drained 1 (8 ounce) can pineapple chunks, drained 1 (11 ounce) can mandarin oranges, drained 2-cups miniature marshmallows 1 (10 ounce) jar maraschino cherries, drained 1 tsp. ground nutmeg 1 tsp. ground cinnamon 1. In a large bowl, combine the whipped topping, coconut, chopped nuts, fruit cocktail, pineapple, mandarin oranges, marshmallows, cherries, nutmeg and cinnamon. 2. Mix together well and refrigerate for 30 to 45 minutes. Makes twelve (12) servings. Now, We re Cooking with Fire! 55

58 Broiled Grapefruit 1 pink grapefruit 2 Tbs. brown sugar 1. Turn oven onto broil setting. 2. Cut grapefruit in half and then cut around the sections of each half. 3. Sprinkle 1 Tbs. of brown sugar on each half. 4. Cover a cookie sheet with aluminum foil. Place the grapefruit halves on the cookie sheet and boil for 7-8 minutes, or until heated through. 56 Now, We re Cooking with Fire!

59 Angel Food Cake with Fruit 1 angel food cake 4 cups berries, peaches or mixed fruit 8 Tbs. fat-free cool whip 1. Cut cake into eight (8) slices and top each with ½ cup fruit and 1 Tbs. fatfree cool whip. Now, We re Cooking with Fire! 57

60 Sautéed Apples ¼ cup butter 4 large tart apples - peeled, cored and sliced ¼ inch thick 2 tsp. cornstarch ½ cup cold water ½ cup brown sugar ½ tsp. ground cinnamon 1. In a large skillet or saucepan, melt butter over medium heat; add apples. Cook, stirring constantly, until apples are almost tender, about 6 to 7 minutes. 2. Dissolve cornstarch in water; add to skillet. Stir in brown sugar and cinnamon. Boil for 2 minutes, stirring occasionally. Remove from heat and serve warm. 58 Now, We re Cooking with Fire!

61 Meal & Menu Suggestions Brunch 60 Tex-Mex 60 Italian Feast 60 Asian Spread 60 Outdoor Grilling 60 Home-Cooked Meal 60 Now, We re Cooking with Fire! 59

62 Meal & Menu Suggestions Brunch Whole Grain Pancakes Strawberries Orange Juice or Skim Milk Asian Spread Vegetable Stir-Fry Brown Rice Ambrosia Salad Tex-Mex Chicken Enchiladas Black Beans Pineapple Skim Milk Italian Feast Baked Ziti Garden Salad Angel Food Cake with Fruit Iced Tea with Splenda Outdoor Grilling Grilled Flank Steak Grilled Asparagus Corn on the Cob Broiled Grapefruit Crystal Light Lemonade Home-Cooked Meal Garlic Chicken Whole Grain Rolls Steamed Broccoli Sautéed Apples Iced Tea with Splenda 60 Now, We re Cooking with Fire!

63 References & Resources Websites, Abbreviations, Equivalents 62 Understanding the Nutrition Facts Label Healthy Foods Quick Resource 65 Notes Now, We re Cooking with Fire! 61

64 References Many of the recipes contained in Now, We re Cooking with Fire have been adapted from one or more of the websites listed below. Websites Commonly Used Abbreviations Equivalents & Substitutions tsp = teaspoon lb = pound Tbs = tablespoon ml = millelitre c = cup cl = centilitre pt = pint l = litre qt = quart gms = grams gal = gallon kgs = kilograms oz = ounce 3 tsp = 1 tbsp = 1 slice of bread = ½ cup bread crumbs 4 Tbs = 1/4 c = 2 oz 4 oz cheese = 1 cup shredded ½ c = = 4 oz 1 tsp dry herbs = 1 tsp fresh herbs 1 c = = 8 oz 1 cup uncooked rice = 3 cups cooked rice 2 c = 1 pt = 16 oz 4 sticks butter = 2 cups butter = 1 lb butter 2 pt = 1 qt = 32 oz 4 qt = 1 gal = 128 oz Emergency Substitutions 16 Tbs = 1 c = 1 clove garlic = 1/8 tsp garlic powder 2 c = 1 pt = 1 Tbs dry mustard = 1 tsp prepared mustard 4 c = 1 qt = 1 cup oil = ½ lb butter 4 qt = 1 gal = 1 tsp baking powder = ½ tsp tarter + ¼ tsp baking soda 1 lb = = 16 oz 1 square chocolate = 3 Tbs cocoa + 1 tsp butter 1 Tbs cornstarch = 2 Tbs all-purpose flour 1 cup sugar = 1 cup packed brown sugar or 2 cups sifted powder sugar 62 Now, We re Cooking with Fire!

65 Understanding the Nutrition Facts Label Now, We re Cooking with Fire! 63

66 Understanding the Nutrition Facts Label The Serving Size The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams. The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) In the sample label, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values as shown in the sample label. Calories (and Calories from Fat) Calories provide a measure of how much energy you get from a serving of this food. Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients. The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain.) Remember: the number of servings you consume determines the number of calories you actually eat (your portion amount). In the example, there are 250 calories in one serving of this macaroni and cheese. How many calories from fat are there in ONE serving? Answer: 110 calories, which means almost half the calories in a single serving come from fat. What if you ate the whole package content? Then, you would consume two servings, or 500 calories, and 220 would come from fat. The Nutrients: How Much? Look at the top of the nutrient section in the sample label. It shows you some key nutrients that impact on your health and separates them into two main groups: Limit These Nutrients The nutrients listed first are the ones Americans generally eat in adequate amounts, or even too much. They are identified in yellow as Limit these Nutrients. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure. Get Enough of These Most Americans don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. They are identified in blue as Get Enough of these Nutrients. Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions. For example, getting enough calcium may reduce the risk of osteoporosis, a condition that results in brittle bones as one ages. Eating a diet high in dietary fiber promotes healthy bowel function. Additionally, a diet rich in fruits, vegetables, and grain products that contain dietary fiber, particularly soluble fiber, and low in saturated fat and cholesterol may reduce the risk of heart disease. Understanding the Footnote on the Bottom of the Nutrition Facts Label Note the * used after the heading "%Daily Value" on the Nutrition Facts label. It refers to the Footnote in the lower part of the nutrition label, which tells you "%DVs are based on a 2,000 calorie diet". This statement must be on all food labels. But the remaining information in the full footnote may not be on the package if the size of the label is too small. When the full footnote does appear, it will always be the same. It doesn't change from product to product, because it shows recommended dietary advice for all Americans it is not about a specific food product. The Percent Daily Value (%DV) The % Daily Values (%DVs) are based on the Daily Value recommendations for key nutrients but only for a 2,000 calorie daily diet not 2,500 calories. You, like most people, may not know how many calories you consume in a day. But you can still use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories. The %DV helps you determine if a serving of food is high or low in a nutrient. This guide tells you that 5%DV or less is low for all nutrients, those you want to limit (e.g., fat, saturated fat, cholesterol, and sodium), or for those that you want to consume in greater amounts (fiber, calcium, etc). As the Quick Guide shows, 20%DV or more is high for all nutrients. Example: Look at the amount of Total Fat in one serving listed on the sample nutrition label. Is 18%DV contributing a lot or a little to your fat limit of 100% DV? Check the Quick Guide to %DV. 18%DV, which is below 20%DV, is not yet high, but what if you ate the whole package (two servings)? You would double that amount, eating 36% of your daily allowance for Total Fat. Coming from just one food, that amount leaves you with 64% of your fat allowance (100%-36%=64%) for all of the other foods you eat that day, snacks and drinks included. 64 Now, We re Cooking with Fire!

67 Healthy Foods Quick Resource Apples Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of the vitamin C an antioxidant that protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron and folate. Almonds These tear-shaped nuts are packed with nutrients fiber, riboflavin, magnesium, iron and calcium. In fact, almonds have more calcium than any other nut 70 milligrams (mg) in 23 almonds. And one serving of almonds provides half of your body's Recommended Dietary Allowance (RDA) of vitamin E. Like all nuts, almonds provide one of the best plant sources of protein. And they're good for your heart. Most of the fat in almonds is monounsaturated fat a healthier type of fat that may help lower blood cholesterol levels. Blueberries Blueberries are a rich source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries may also improve short-term memory and promote healthy aging. Blueberries are also a low-calorie source of fiber and vitamin C 1 cup of fresh blueberries has 83 calories, 3.5 grams of fiber and 14 mg of vitamin C. Salmon Salmon is an excellent source of omega-3 fatty acids a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure, and reduce the risk of stroke. In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein. Spinach Spinach is high in vitamins A and C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron, and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy. Sweet Potatoes The deep orange-yellow color of sweet potatoes tells you that they're high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C, and E, folate and potassium. And like all vegetables, they're fat-free and relatively low in calories one small sweet potato has just 54 calories. Broccoli Besides being a good source of calcium, potassium, folate, and fiber, broccoli contains phytonutrients a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes, and some cancers. Broccoli is also a good source of vitamins A and C antioxidants that protect your body's cells from damage. Red Beans Red beans including small red beans and dark red kidney beans are good sources of iron, magnesium, phosphorus, potassium, copper, and thiamin. They're also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases such as cardiovascular disease and cancer. Vegetable Juice Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices, which include tomatoes, are good sources of lycopene, an antioxidant which may reduce the risk of heart attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select the low-sodium varieties. Wheat Germ At the center of a grain of wheat is the wheat germ the part of the seed that's responsible for the development and growth of the new plant sprout. Though only a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron, and zinc. The germ also contains protein, fiber and some fat. Now, We re Cooking with Fire! 65

68 The Basic Grocery List Fruits Fresh, frozen, canned, dried, 100% juice! 1 cup fresh, 8 oz. juice or ½ cup dried = 1 serving Apples Bananas Blackberries Blueberries Cantaloupe Grapefruit Grapes Honeydew Melon Kiwi Mangoes Nectarines Papaya Peaches Pears Pineapple Plums Prunes Strawberries Tangerines Watermelon 100% Juice Vegetables Fresh, frozen, canned, 100% juice! 1-cup raw or cooked, 8 oz. juice, or 2 cups leafy greens = 1 serving Asparagus Beets Broccoli Cabbage Carrots Cauliflower Celery Collards Eggplant Leaf Lettuce Mushrooms Peppers Potatoes Spinach Squash Sweet Potatoes Tomato Juice Tomatoes Zucchini Grains Half of all grains should be whole grains! 1 slice bread; ½ cup cooked rice, pasta, or hot cereal; 1 cup ready-to-eat cereal = 1 serving Bagels Bread (3+ gm fiber/slice) Buns Couscous English Muffins Oatmeal Dressings/Oils/Condiments Limit these! Pasta Pizza Crust Pita Pockets Rice brown or wild Ready-to-eat cereal (5+ gm fiber/serving) Rolls Dairy Look for low-fat or nonfat products! 1 cup milk or yogurt, 1½-2 oz. cheese = 1 serving Cheese (low- or nonfat) Milk (skim, skim plus/deluxe, 1%) Yogurt (low or nonfat) Meat and Beans Choose more plant-based protein sources! 1 oz. of meat, poultry, or fish; ¼ cup cooked dried beans; 1 egg; 1 Tbs. peanut butter; ½ oz. nuts = 1 serving Canola Oil Catsup (low sodium) Herbs Mayonnaise (light) Mustard Olive Oil Salad Dressing (light or fat-free) Spices Snacks and Sweets Limit these! Angel Food Cake Baked Chips Graham Crackers Granola Bars Light Ice Cream Popcorn (light) Rice Cakes Whole Grain Crackers Dried or canned beans, peas, or lentils Egg whites/eggs Fish [canned (packed in water), fresh, or frozen] Ground beef or turkey (99% lean) Hummus Lamb Nuts (low or no salt) Peanut Butter (natural) Pork [chop (cleared of visible fat) or tenderloin] Skinless chicken or turkey breast Steak (flank, tenderloin) 66 Now, We re Cooking with Fire!

69 About the Cookbook Farra Wilson is a dietetic intern at the University of Virginia Health System, where she is gaining clinical, community, and management experience. As a requirement for completion of the internship, Ms. Wilson s major project was creation of a pilot nutrition education program for fire rescue personnel in Albemarle County, Virginia. Ms. Wilson worked closely with volunteer and career personnel at the Seminole Trail Volunteer Fire Department station. This cookbook is the one of the products of Ms. Wilson s major project. Prior to her internship, Ms. Wilson completed her Bachelor s Degree in Public Health Nutrition from the University of North Carolina at Chapel Hill and her Master s Degree in Nutrition Communication from Tufts University. Ms. Wilson s previous experience in the nutrition field includes clinical nutrition assistant positions and a professional marketing internship with Quaker Oats and Tropicana. Ms. Wilson recognizes the valuable contributions of Ms. Brandis Roman, her preceptor, and Susan DelGobbo, her mentor during her internship experience and major project completion. Now, We re Cooking with Fire! 67

70 Our business is intimately tied to the neighborhood and larger community that we serve and in which we live. That s why Whole Foods is proud to support Albemarle County Fire Rescue. Whole Foods Whole People Whole Planet Shoppers World Court Charlottesville, Virginia 68 Now, We re Cooking with Fire!

71 460 Stagecoach Road, Suite F Charlottesville, VA Voice: FAX: Building the Model Volunteer-Career Fire & EMS System -