MARKET TO MEALTIME! Market to Mealtime Fall Lessons

Transcription

1 149 Market to Mealtime Fall Lessons

2 150 FALL LESSON 1 Squash and Sweet Potatoes Learning Objectives: Lesson Materials: By the end of the session participants will: Fall Poster Display learn the different types of winter squash grown and harvested in fall. Fall Handout (See appendix) learn methods to select and store winter squash and sweet potatoes. learn a variety of ways to prepare winter squash and sweet potatoes. Fall Recipe Cards: Spicy Apple-Filled Squash, Apple Parsnip Soup, Baked Apples and Sweet Potatoes, Carrot and Sweet Potato Soup, Oven-Baked Sweet Potato Fries, Chicken Sweet Potato and Carrot Packets (See appendix) Note: For food demonstration and tasting, select from these recipes. Winter Squash and Sweet Potato Variety Cards: (See appendix) Note: You will need one set for educator use, and multiple sets for the small group activity. Food Cards Whole, Fresh Winter Squash (cut in-half) Vegetable Brush Large Spoon Mixing Bowl Disposable Table Cover Anchor: The fall harvest brings many varieties of winter squash, sweet potatoes, and yams to the market. Most farmers markets are open through the month of October and some stay open even longer. Sweet potatoes and winter squash are plentiful and cost less in fall, when they are in season. These hearty vegetables store well for up to one month, making them a great choice to have on hand to prepare as part of a healthy meal. Today, we are going to take a closer look at these fall vegetables and then work together to think of healthy ways to prepare them using foods on hand in the pantry or freezer. (Educator may show food cards as examples of foods on hand.)

3 LESSON 1: Squash and Sweet Potatoes 151 Key Messages: Choose fall vegetables when they are in season. They taste great and cost less. Select firm squash and sweet potatoes without soft spots or cracks. Store squash and sweet potatoes in the refrigerator for up to one month. Scrub the outside of the squash or potatoes with a vegetable brush under running water before cooking to remove dirt and germs. Roast or bake these vegetables to bring out their natural sweet flavor.? Who would like to share one of their family s favorite types of winter squash, and the way you prepare it? My family loves Acorn squash, baked in the oven and sprinkled with cinnamon. (Answers may include: Acorn, butternut, spaghetti, Delicata, Hubbard, pumpkin, Kabocha; cooking methods: roasted, baked, sautéed, steamed, boiled) Who can share a favorite way to prepare sweet potatoes their family likes? Add: Let s take a closer look at some types of winter squash. As you can see, winter squash comes in a variety of shapes and colors (educator may show a variety of fresh squash or squash picture cards and review names of each type.) While each type may look very different on the outside, inside they are very much the same. Once you scrub the outside under running water, then cut the squash open or peel it, you will see the flesh inside is usually orange or yellow in color, and when cooked, tastes mild and sweet. There are seeds and pulp in the center of the squash which need to be scooped out before cooking. This squash is already cut in half so you can see the inside. To prepare the squash: 1. Wash the skin of the squash with a vegetable brush to remove dirt 2. Cut the squash in half. 3. Use a large spoon to scoop out the pulp and the seeds. To make a healthy snack: Rinse the pulp off of the seeds from winter squash to make a healthy snack! (Educator may also explain that seeds from a pumpkin may be treated the same way.) 1. Dry the seeds and place them on a baking sheet. 2. Bake seeds in the oven until crisp. Sprinkle lightly with salt.

4 LESSON 1: Squash and Sweet Potatoes 152 Winter Squash: Baking: Cut squash in half, remove seeds and pulp, and roast flesh-side down on baking sheet until soft. Roasting: Cut peeled squash into 1-inch chunks and place on a baking sheet. Drizzle squash with a little vegetable oil. Bake in the oven on high temperature (400 or 425 degrees) until golden brown around the edges. Boiling: In a pot of boiling water, add peeled, cubed squash and reduce heat to mediumlow. Simmer until soft when pierced with a fork. Sautéing: In a frying pan over medium heat, add a small amount of vegetable oil and peeled, diced squash to the pan. Cook until squash is soft and golden brown around the edges. Because squash has a sweet flavor when cooked, it tastes great with fall fruits like apples and pears, or root vegetables like carrots, turnips, parsnips, sweet potatoes, and beets. Ways to eat more: Add cooked, blended butternut squash or pumpkin to pancake or muffin batter to boost nutrition and flavor. Roast winter squash with sliced apples or pears, sprinkled with cinnamon or nutmeg or roast with other root vegetables like parsnips, beets, sweet potatoes, and turnips. Blend cooked winter squash with vegetable or chicken stock to make a hearty soup. Mash cooked winter squash and serve with a drizzle of maple syrup or honey. Serve as a side dish with roasted chicken, turkey, or baked fish. Combine cooked spaghetti squash with veggies and shredded, low-fat cheese to make enchilada filling. Sweet Potato: Sweet potatoes (also called yams) come in several varieties. Their inside color can be orange, yellow, or even white. Much like winter squash, sweet potatoes can be roasted, baked, mashed, boiled, or steamed. Scrub the outside of potatoes with a vegetable brush under running water before cooking to remove dirt and germs. Sweet potatoes taste just like their name sweet! Ways to eat more: Make sweet potato fries in the oven, choose a spice and sprinkle lightly with: chili powder, cinnamon, or salt, and serve warm from the oven. Mash cooked sweet potatoes together with a peeled, ripe banana for a sweet and satisfying side dish. Peel and dice sweet potatoes and roast with apples and raisins for a healthy dessert. Top with low-fat vanilla yogurt or drizzle with maple syrup or honey.

5 LESSON 1: Squash and Sweet Potatoes 153 Apply: Activity: Sweet Potato - Squash Scramble Activity Instructions: 1. I have placed cards with pictures of different types of winter squash and sweet potatoes around the room. 2. Choose one picture card from my hand, and then walk around the room and match your picture card to the picture card already on the table. These will be your small groups for this activity. 3. I have also placed some food cards on the table, with pictures of items often on hand at home. 4. Work together to think of healthy ways to prepare winter squash and sweet potatoes with the foods listed on the cards. Scramble the food cards in different combinations to create healthy cooking ideas your family might like. 5. Refer to the Market to Mealtime poster display for suggestions to prepare and eat more winter squash and sweet potatoes. 6. You can also use the Market to Mealtime recipe cards which feature these foods to jumpstart your thinking. We will come back together after 5 minutes to share recipe ideas!

6 LESSON 1: Squash and Sweet Potatoes 154? Let s come back together as a group and share our recipe ideas for winter squash and sweet potatoes. Which group would like to share their ideas first? Listen for a new idea to try at home! Away: Those are all great suggestions for including more winter squash and sweet potatoes in family meals. I hope you are excited to try these recipe ideas at home! Thank you for participating today! Market Basket Take-away Tips: 1. All varieties of winter squash have a similar sweet taste and texture inside, even though they look very different on the outside. 2. Scrub the outside of winter squash and sweet potatoes with a vegetable brush, under running water. This will help to remove dirt and germs before preparing and eating these fall vegetables. 3. Pair sweet potatoes and winter squash with foods you have on hand at home. Fall fruits, herbs and spices, and whole grains like brown rice are all great choices. 4. Fall fruits like apples and pears, and root vegetables like beets and turnips, go very well with sweet potatoes and squash. Try a Market to Mealtime recipe using these foods and enjoy delicious fall flavors.

7 LESSON 1: Squash and Sweet Potatoes 155 spices honey brown rice canned or frozen vegetables

8 LESSON 1: Squash and Sweet Potatoes 156 nuts onion garlic chicken or vegetable broth

9 LESSON 1: Squash and Sweet Potatoes 157 maple syrup canned fruit dried fruit canned tomatoes

10 LESSON 1: Squash and Sweet Potatoes 158 Acorn Butternut Spaghetti Delicata

11 LESSON 1: Squash and Sweet Potatoes 159 Hubbard Pumpkin Kabocha Sweet Potato

12 LESSON 1: Squash and Sweet Potatoes 160 Oven-Baked Sweet Potato Fries Makes: 6 servings Serving size: ½ cup 3 sweet potatoes, washed and peeled 2 Tablespoons vegetable oil Salt and black pepper to taste 1. Preheat oven to 425 degrees. 2. Cut sweet potatoes into ¼ inch slices or sticks. 3. In a large bowl, toss slices in oil until coated. 4. Sprinkle with salt and pepper. 5. Spread in a single layer on a baking sheet. 6. Bake until tender and golden brown, about 20 minutes, turning once to bake evenly. Sweet potato fries are a healthy alternative to French fries. Chicken, Sweet Potato, and Carrot Packets Makes: 4 servings Serving size: ½ chicken breast and 1 cup vegetables 2 boneless chicken breasts, each cut in half to make 4 pieces 2 sweet potatoes, washed, peeled, and cut in thick slices 4 carrots, washed, peeled, and cut in thick slices 1 teaspoon Italian seasoning Cooking oil spray 1. Preheat oven to 350 degrees. 2. Spray 4 large pieces of foil with cooking oil spray. 3. In a bowl, combine vegetables. Scoop 1 cup on each foil piece, and top with 1 piece of chicken. 4. Sprinkle seasoning on each piece of chicken. 5. Fold foil to make a packet. Place on baking sheet, and bake in oven for minutes until chicken is cooked through. Prepare packets ahead of time. Refrigerate, then bake when dinner time comes. Note: For food demonstration and tasting, select from these recipes.

13 LESSON 1: Squash and Sweet Potatoes 161 Spicy Apple-Filled Squash Makes: 4 servings Serving size: ¼ squash 1 acorn squash, washed 1 apple, washed, cut in half, cored, and chopped 2 teaspoons margarine, melted 2 teaspoons brown sugar ¼ teaspoon cinnamon Dash of nutmeg, optional Dash of ground cloves, optional Cooking oil spray 1. Heat oven to 350 degrees. 2. Spray a 1-quart baking dish with cooking oil spray. 3. Cut squash in half. Remove squash seeds from each half with a spoon. 4. Place squash (skin side up) in baking dish, cover with foil and put baking dish in oven for 30 minutes. 5. In a medium bowl, add apple, margarine, brown sugar, and spices. 6. Remove squash from oven. Flip squash over, and fill with apple mixture. 7. Re-cover squash with foil, and bake 30 minutes more. Try serving this recipe with whole grains like brown rice or barley. Apple Parsnip Soup Makes: 8 servings Serving size: 1 cup 4 apples, washed, peeled, cored, and chopped 4 parsnips, washed, peeled, and sliced 1 large sweet potato, washed, peeled, and chopped 1 large onion, sliced in large chunks 3 Tablespoons vegetable oil 1 teaspoon salt ½ teaspoon black pepper 8 cups low-fat or nonfat milk ½ teaspoon dried sage, optional 1. Preheat oven to 450 degrees. 2. In a large bowl, mix vegetables, apples, oil, salt, pepper, and sage (if used). 3. Place vegetables on baking sheet. Bake for 45 minutes. Let cool. 4. Add vegetables to blender in batches with milk. Blend until smooth. 5. Put soup in large pot, and warm for 15 minutes until heated through. Serve with whole grain bread and salad for a healthy fall dinner. Note: For food demonstration and tasting, select from these recipes.

14 LESSON 1: Squash and Sweet Potatoes 162 Baked Apples and Sweet Potatoes Makes: 10 servings Serving size: 1 cup 3 apples, washed 5 sweet potatoes, washed Cooking oil spray 1 15-ounce can of pineapple chunks, packed in 100% juice, drained ¼ cup brown sugar 1. In large pot, cook whole unpeeled potatoes in boiling water until tender. 2. Drain potatoes, cool, peel, and cut into thick slices. 3. Peel apples and slice. 4. Preheat oven to 325 degrees. 5. Spray a large baking dish with cooking oil spray. 6. Layer sweet potatoes, apples, pineapple, and brown sugar in baking dish. 7. Cover with foil, and bake for 45 minutes. Sweet potatoes are a great source of vitamin A, which keeps eyes healthy. Carrot and Sweet Potato Soup Makes: 6 servings Serving size: 1 cup 1 Tablespoon vegetable oil 2 small onions, chopped 2 garlic cloves, chopped 1/ 4 teaspoon salt 2 sweet potatoes, washed, peeled, and diced 1 carrot, washed, peeled, and grated 6 cups low-sodium chicken or vegetable broth 1. In a large pot over medium heat, add oil, onions, garlic, and salt. 2. Cook, stirring occasionally, until onions are soft, about 3 minutes. 3. Add sweet potatoes, carrots, and broth. 4. Turn the heat to medium-high, and bring to a boil. 5. Lower the heat to low, and cook until potatoes and carrots are soft. 6. Divide soup into 6 bowls. For a smooth soup, blend in batches in blender. For a chunkier soup, serve as is. Note: For food demonstration and tasting, select from these recipes.

15 163 FALL LESSON 2 Root Vegetables Rock! Learning Objectives: Lesson Materials: By the end of the session participants will: Fall Poster Display Fall Handout (See appendix) Fall Recipe Cards: Apple Parsnip Soup, Carrot and Oatmeal Cookies, Vegetable Barley Soup, Chicken, Sweet Potato, and Carrot Packets, Beet and Tomato Soup, Roasted Root Vegetables with Maple Glaze, Carrot and Sweet Potato Soup learn the varieties of root vegetables harvested in fall. learn strategies to encourage family members to try new fruits and vegetables. learn ways to prepare the roots and the leaves of root vegetables. Note: For food demonstration and tasting, select from these recipes. Root Vegetable Picture Cards: (See appendix) parsnips, carrots, beets, turnips, rutabagas, radishes, sweet potatoes, yams Vegetable Brush 5 Large Pieces of Paper: Note: On one piece of chart paper, write the strategies listed in the Try It, You Might Like It! Activity before class begins. Leave the other four pieces of paper blank. Masking Tape Color Markers Anchor: Trying new foods takes time. You might have tried a new fruit or vegetable as a young child, been surprised by its taste, smell, or texture, and decided right then and there that you did or did not care for it. It is important to serve fruits and vegetables many, many times, prepared in many different ways. You may find that you prefer a fruit or vegetable prepared one way, more than the other. For example, some might prefer the taste and texture of raw or canned beets, sliced thinly on a green salad, while others might prefer beets roasted, with winter squash or parsnips. The point is, it may take time to figure out whether or not you truly like a fruit or vegetable, or perhaps to discover, after lots of tries, you prefer the taste of some more than others. Next time you visit the farmers market or the grocery store, choose a new fruit or vegetable you haven t tried before or haven t tried in a very long time. You might just be surprised at how much you like it!

16 LESSON 2: Root Vegetables Rock! 164 Add: All fresh fruits and veggies need to be washed under running water before preparing and eating these foods. Roots: Because root vegetables grow in the soil, it is important to scrub the outside of these vegetables well under running water to remove dirt and germs, before preparing and eating them. A vegetable brush makes scrubbing these vegetables quick and easy (show vegetable brush). Root vegetables like beets and turnips have a thick skin. Peel these veggies before or after cooking, and before eating them. Greens: Wash the leaves and stems (greens) of the vegetable. Chop greens and add to salads, soups, or sauté. These greens can be prepared the same way you might cook spinach, kale, or Swiss chard. Store root vegetables in the refrigerator and use within 3 weeks.. Vegetable Raw Cooked Kid Friendly Tips Beets Slice raw beets and carrots on top of a green salad made with lettuce, spinach, or beet greens. Roast peeled, chopped, root vegetables in the oven, with a drizzle of vegetable oil and a sprinkle of cinnamon. Add raw, sliced beets to fresh or canned orange segments and toss with low-fat salad dressing for a veggie-fruit salad. Greens Toss fresh beet greens with lettuce or spinach to make a green salad. Top salad with chopped nuts like walnuts, almonds, or pecans, and dried fruit like cranberries or raisins. Chop beet or turnip greens and steam or sauté. Serve as a side dish. Add chopped greens to casseroles, soups, and stews. Make a colorful veggie omelet with eggs, chopped, fresh greens, diced peppers, and diced tomatoes. Fill whole grain tortillas with sautéed greens and low-fat shredded cheese to make quesadillas. Carrots Toss raw, shredded carrots with pineapple chunks, raisins, lemon juice, and a drizzle with honey for a fresh and colorful salad. Cook root veggies like carrots, parsnips, beets, and turnips make a great soup in vegetable or chicken stock. Serve raw carrot sticks for dipping in hummus or low-fat salad dressing.

17 LESSON 2: Root Vegetables Rock! 165? Who can share an experience when you tasted a root vegetable as a child? Who can share a new root vegetable they would like to try? Apply: Activity: Try It, You Might Like It! New foods take time. This activity will help us think of some strategies to use when you are serving new foods for everyone to try. Stand-up and move to one side of the room. Think of your birthday month/season. If your birthday is in springtime, join others with a springtime birthday. Let s do the same for all four seasons to make four small groups for this activity. Activity Instructions: 1. There are large pieces of paper and color markers placed around the room. Write your group s birthday season at the top of the paper. 2. Working in small groups, think of strategies which will help everyone in the family to try new foods, and also to be role models and encourage others to try them too! 3. Write down your ideas, and we will share them together in a few moments. 4. For young children, you might even use pictures or symbols to show your tasting rules. 5. I have written a few strategies here to jump-start your thinking: a. Prepare and serve the same vegetable 2 different ways raw and cooked b. Have a family taste test. Try 2 or 3 types of one vegetable for example, purple and golden beets or 2 different types of greens. Each person can taste each type and then vote for their favorite. c. Make a snack-tivity! Children are more likely to try foods they help to prepare. Kids can wash fresh veggies, spread low-fat cream cheese on whole grain bread or tortillas, and sprinkle shredded or chopped veggies on top. Away: Those are all great suggestions! Try some of these strategies at home with fall fruits and veggies you choose at the farmers market or grocery store. Thank you for participating in our lesson today!

18 LESSON 2: Root Vegetables Rock! 166 Market Basket Take-away Tips: 1. Prepare root vegetables in different ways, raw and cooked. Serve them many times. 2. Don t forget the leaves! Beet greens and turnip greens are delicious and nutritious additions to soups, casseroles, stews, and even salads. 3. Trying new foods can be fun for everyone. Make family meals and snacks together. Kids are more likely to taste foods they helped to prepare.

19 LESSON 2: Root Vegetables Rock! 167 Beet and Tomato Soup Makes: 8 servings Serving size: 1 cup 2 Tablespoons vegetable oil 1 onion, chopped 1 garlic clove, chopped ½ teaspoon salt 4 small beets, washed, peeled, and cubed 6 carrots, washed, peeled, and sliced 1 28-ounce can diced tomatoes 4 cups low-sodium chicken or vegetable broth ½ teaspoon black pepper Juice of 1 lemon 1. Heat oil in a large pot over medium heat. 2. Add the onion, garlic, and salt, and cook for 5 minutes. 3. Add the beets, carrots, tomatoes, black pepper, and broth. 4. Bring to a boil, then reduce heat to low. 5. Cover and cook for 1 hour. 6. Let cool, and blend soup in small batches until smooth. 7. Stir in lemon juice and chill in the refrigerator, if desired. 8. Soup can be served cold or hot. Serve this hearty soup with whole grain bread and a salad. Chicken, Sweet Potato, and Carrot Packets Makes: 4 servings Serving size: ½ chicken breast and 1 cup vegetables 2 boneless chicken breasts, each cut in half to make 4 pieces 2 sweet potatoes, washed, peeled, and cut in thick slices 4 carrots, washed, peeled, and cut in thick slices 1 teaspoon Italian seasoning Cooking oil spray 1. Preheat oven to 350 degrees. 2. Spray 4 large pieces of foil with cooking oil spray. 3. In a bowl, combine vegetables. Scoop 1 cup on each foil piece, and top with 1 piece of chicken. 4. Sprinkle seasoning on each piece of chicken. 5. Fold foil to make a packet. Place on baking sheet, and bake in oven for minutes until chicken is cooked through. Prepare packets ahead of time. Refrigerate, then bake when dinner time comes. Note: For food demonstration and tasting, select from these recipes.

20 LESSON 2: Root Vegetables Rock! 168 Carrot and Oatmeal Cookies Makes: 48 cookies Serving size: 1 cookie 1 cup carrots, washed, peeled, and grated ½ cup honey ¼ cup vegetable oil ¼ cup applesauce 1 teaspoon vanilla extract, optional 2 eggs 1 cup oats 1 cup flour 2 teaspoons baking powder ½ teaspoon salt 1 cup raisins ½ cup nuts, chopped 2 teaspoons pumpkin pie spice or cinnamon Cooking oil spray 1. Preheat oven to 375 degrees. 2. Spray baking sheets with cooking oil spray. 3. In a mixing bowl, stir together honey, oil, applesauce, vanilla, if used, and eggs. 4. In a medium bowl, mix the oats, flour, baking powder, pumpkin pie spice or cinnamon, and salt. 5. Add the dry oat mixture to the egg mixture and stir to combine. 6. Add the carrots, nuts, and raisins, and stir to combine. 7. Drop one tablespoon of batter for each cookie onto baking pan. 8. Bake for minutes until golden brown. Use whole wheat flour to boost nutrition. Apple Parsnip Soup Makes: 8 servings Serving size: 1 cup 4 apples, washed, peeled, cored, and chopped 4 parsnips, washed, peeled, and sliced 1 large sweet potato, washed, peeled, and chopped 1 large onion, sliced in large chunks 3 Tablespoons vegetable oil 1 teaspoon salt ½ teaspoon black pepper 8 cups low-fat or nonfat milk ½ teaspoon dried sage, optional 1. Preheat oven to 450 degrees. 2. In a large bowl, mix vegetables, apples, oil, salt, pepper, and sage (if used). 3. Place vegetables on baking sheet. Bake for 45 minutes. Let cool. 4. Add vegetables to blender in batches with milk. Blend until smooth. 5. Put soup in large pot, and warm for 15 minutes until heated through. Serve with whole grain bread and salad for a healthy fall dinner. Note: For food demonstration and tasting, select from these recipes.

21 LESSON 2: Root Vegetables Rock! 169 Vegetable Barley Soup Makes: 8 servings Serving size: 1 cup 2 Tablespoons vegetable oil 3 carrots, washed, peeled, and sliced 3 stalks celery, washed and sliced 2 onions, chopped 2 parsnips, washed, peeled, and sliced ½ teaspoon salt ½ teaspoon black pepper 1 teaspoon Italian seasoning 1 28-ounce can diced tomatoes 1 bunch kale, washed and chopped (stems removed) 1 15-ounce can garbanzo beans, rinsed and drained ¾ cup barley, rice, or pasta, cooked 4 cups water 1. Heat oil in a large pot over medium heat. Add carrots, celery, onions, parsnips, salt and pepper, and Italian seasoning. 2. Cook for minutes until vegetables begin to soften. 3. Add tomatoes and water. 4. Cover, then cook for 45 minutes. 5. Add kale, garbanzo beans, and cooked barley, rice, or pasta, and cook for 5 more minutes. Barley helps thicken soup during cooking. Carrot and Sweet Potato Soup Makes: 6 servings Serving size: 1 cup 1 Tablespoon vegetable oil 2 small onions, chopped 2 garlic cloves, chopped 1/ 4 teaspoon salt 2 sweet potatoes, washed, peeled, and diced 1 carrot, washed, peeled, and grated 6 cups low-sodium chicken or vegetable broth 1. In a large pot over medium heat, add oil, onions, garlic, and salt. 2. Cook, stirring occasionally, until onions are soft, about 3 minutes. 3. Add sweet potatoes, carrots, and broth. 4. Turn the heat to medium-high, and bring to a boil. 5. Lower the heat to low, and cook until potatoes and carrots are soft. 6. Divide soup into 6 bowls. For a smooth soup, blend in batches in blender. For a chunkier soup, serve as is. Note: For food demonstration and tasting, select from these recipes.

22 LESSON 2: Root Vegetables Rock! 170 Roasted Root Vegetables with Maple Glaze Makes: 4 servings Serving size: ½ cup 3 beets, washed, peeled, and cubed 3 carrots, washed, peeled, and sliced 1 Tablespoon vegetable oil 1/ 4 teaspoon salt ½ teaspoon black pepper Cooking oil spray 2 Tablespoons maple syrup or honey 1. Preheat oven to 450 degrees. 2. Mix vegetables, oil, salt, and pepper in a large bowl. 3. Coat a large baking pan with cooking oil spray. 4. Add vegetables to baking pan, and bake for 20 minutes. 5. Stir in maple syrup or honey, and return to oven for another 20 minutes or until vegetables are soft. Roasting vegetables brings out their natural sweetness. Note: For food demonstration and tasting, select from these recipes.

23 LESSON 2: Root Vegetables Rock! 171 parsnips carrots beets turnips

24 LESSON 2: Root Vegetables Rock! 172 rutabagas radishes sweet potatoes yams

25 173 FALL LESSON 3 Fall Fruits Learning Objectives: Lesson Materials: By the end of the session participants will: Fall Poster Display learn about different varieties of apples and pears. learn healthy ways to prepare apples and pears for meals and snacks. learn strategies to pay less for fall fruits and vegetables at the market. Fall Handout (See appendix) Fall Recipe Cards: Apple Parsnip Soup, Baked Apples and Sweet Potatoes, Chicken Waldorf Salad, Confetti Apple Slaw, Spicy Applefilled Squash. Note: For food demonstration and tasting, select from these recipes. 3 types of apples or 3 types of pears for taste testing Napkins and plates 2 Large Pieces of Paper Colored markers (Optional) Squash and root vegetable picture cards from Fall Lessons 1 & 2 (Optional) Small paring knife, apple or pear, lemon or bottled lemon juice, small bowl of water Anchor: There are many varieties of apples and pears harvested in fall, mostly during the months of September and October. These fall fruits can be eaten raw or cooked, are healthy on-the-go snacks and are great choices for packing in lunches. Let s talk about different varieties of apples and pears, and then taste some different varieties of one of these delicious fall fruits. Then, working together in small groups, think of ways to include these fall fruits in holiday meals. Let s get started by sharing some favorite ways to eat these fall fruits.

26 LESSON 3: Fall Fruits 174? Who would like to share their favorite way to eat apples? (Answers may include baked apples, apple pie, whole fruit, apple cobbler or crisp, apple turnovers, sliced and dipped in nut butter) Pears? (Answers may include pear crisp or cobbler, pear sauce, poached pears, whole fruit) Those all sound delicious! Our focus today will be on healthy ways to prepare fall fruits for holiday meals. Add: Each type of apple and each type of pear has a little different taste and texture, when compared to another variety. Next time you visit the farmers market, grocery store, or a pick-your-own orchard, choose a new variety of apple or pear you have not tried before. Fresh produce can be sold by the piece, the package, or by the pound. Fruits sold by the piece or pound may cost more per unit, as compared to fruits sold in a pre-packaged basket or bag. Shop for sales on fruits and vegetables. Fruits in season cost less and taste their best. In the grocery store, check the sale flier for discounts on fresh produce. A bag or basket of fruit is only a good value if your family will use or cook and freeze all of the fruit before it spoils. Nutrition Note: Eating a whole piece of fruit provides fiber and nutrients we cannot get from drinking 100% fruit juice. Consuming the whole fruit makes you feel full longer and provides nutrients like fiber our bodies need for digestion. When given a choice between 100% fruit juice and a piece of whole fruit, eating the whole fruit is the healthier choice. Apples: Red delicious, Macintosh, Gala, golden delicious, Crispin, and Stamen apples have a sweet taste, while Granny Smith apples (bright green in color) taste tart or sour. Store whole apples in the refrigerator and use within 3 weeks. Ways to eat more: Bake diced apples with sweet potatoes for a tasty side dish. Slice apples and serve with nut butter or low-fat yogurt dip. Add chopped apples to cole slaw or chicken salad or on top of a green salad.

27 LESSON 3: Fall Fruits 175 Optional Activity: Keep Sliced Fruits Fresh Plan to pack sliced apples or pears in a lunch box? When sliced, these fruits can brown quickly and look less appetizing. When preparing apples to pack in lunches, dip the slices in lemon water before packing in a plastic bag or container, and they will not brown as quickly. Here s how: 1. Squeeze the juice of one fresh lemon (cut in half) or use 2 Tablespoons of bottled lemon juice in a small bowl of cold water. 2. Drop the apple or pear slices in the lemon water (also called acidulated water) and soak for 3-5 minutes. 3. Remove the fruit slices and shake off any excess water. 4. Pack fruit slices in a plastic zip-top bag or container. Pears: Pears can be green, red, or yellow on the outside. Grocery stores most often sell Anjou, Bartlett, and Asian pears (which actually look more like apples!) You might also see Forelle or Seckel pears which are miniature in size and perfect for little hands and little appetites too. Store pears in the refrigerator and use within 2 weeks. Ways to eat more: Top a green salad with sliced or chopped pears, dried cranberries, and chopped nuts. Cook peeled and diced pears and apples on the stove with water or 100% fruit juice, to make fruit sauce. Serve as a side dish, snack, or on top of cooked chicken, turkey, or pork. Serve sliced pears with low-fat cheddar cheese for a healthy and satisfying snack. Add: Now that we have talked about different varieties of apples and pears, and learned different ways to include more of these fall fruits in meals and snacks, it s time for a taste! Here are 3 different varieties of (apples or pears) (list varieties) to try. Taste each variety, one at a time. Notice how each one tastes different from the others. Discuss your favorite variety with your neighbor and exchange ideas about ways to conduct your own fruit and veggie taste test at home! We will come back together in 5 minutes.

28 LESSON 3: Fall Fruits 176 Activity: Fall Festivities: Healthy Holiday Meals and Celebrations Educator note: Squash picture cards and root vegetable picture cards, from Fall Lessons 1 and 2, may also be used as additional resources for this activity, as visual reminders of fall fruits and vegetables. Fall brings cooler temperatures and a harvest of healthy choices! It is also the time of year for many holiday meals and celebrations with family and friends. Cook with the fall flavors of apples and pears, winter squash, sweet potatoes, broccoli, cauliflower, cabbage, and root vegetables like turnips, beets, carrots, parsnips, and rutabagas in your holiday meals. Working in small groups, think of healthy ways to combine fall fruits with fall vegetables to serve at holiday meals and celebrations. There are 2 pieces of chart paper around the room. One is labeled Apples and the other is labeled Pears. Choose your favorite fall fruit, either apples or pears, and go to that paper on the wall. These will be your groups for this activity. You will have 5 minutes to generate as many healthy ideas as possible for combining fall fruits and fall veggies for holiday meals and snacks. I have placed some Market to Mealtime recipe cards at each station to spark your thinking. You can also refer to the Market to Mealtime poster display for suggestions to prepare and enjoy more of these fall foods. Keep in mind: Add flavor without adding fat or salt: fresh or dried herbs, dried fruits, a drizzle of honey or maple syrup, or chopped nuts. Roasting, baking, boiling, steaming, or sautéing are all healthy cooking methods. Serve fall fruits in different ways: raw and cooked. We will come back together in 5 minutes to share our ideas with the whole group.

29 LESSON 3: Fall Fruits 177? You have generated a lot of great ideas working together! I can only imagine how many more we could think of if we had more time for this activity. Let s share 3 ideas from each group. Listen for an idea to try at home. Who will share the first healthy holiday meal idea using pears and fall vegetables? Now, let s hear from the Apple group. Away: Those are all healthy ideas for holiday meals. As we can see from our group activity there are so many possibilities for preparing these fall foods in different ways! Here are a few tips to keep in mind as we wrap up today s lesson. Thank you for your contributions to our discussion today! Market Basket Take-away Tips: 1. Make sure you are getting the best price when buying fresh produce. Fruits and vegetables in season cost less. 2. Buy only what your family will use before produce spoils. 3. Apples and pears can be stored for multiple weeks in the refrigerator, and are great to have on hand for snacking and for cooking. 4. Include fall fruits and vegetables in healthy and delicious holiday meals and celebrations. Use tips we shared today to make recipes healthier by adding flavor without adding fat or salt.

30 LESSON 3: Fall Fruits 178 Apple Parsnip Soup Makes: 8 servings Serving size: 1 cup 4 apples, washed, peeled, cored, and chopped 4 parsnips, washed, peeled, and sliced 1 large sweet potato, washed, peeled, and chopped 1 large onion, sliced in large chunks 3 Tablespoons vegetable oil 1 teaspoon salt ½ teaspoon black pepper 8 cups low-fat or nonfat milk ½ teaspoon dried sage, optional 1. Preheat oven to 450 degrees. 2. In a large bowl, mix vegetables, apples, oil, salt, pepper, and sage (if used). 3. Place vegetables on baking sheet. Bake for 45 minutes. Let cool. 4. Add vegetables to blender in batches with milk. Blend until smooth. 5. Put soup in large pot, and warm for 15 minutes until heated through. Serve with whole grain bread and salad for a healthy fall dinner. Baked Apples and Sweet Potatoes Makes: 10 servings Serving size: 1 cup 3 apples, washed 5 sweet potatoes, washed Cooking oil spray 1 15-ounce can of pineapple chunks, packed in 100% juice, drained ¼ cup brown sugar 1. In large pot, cook whole unpeeled potatoes in boiling water until tender. 2. Drain potatoes, cool, peel, and cut into thick slices. 3. Peel apples and slice. 4. Preheat oven to 325 degrees. 5. Spray a large baking dish with cooking oil spray. 6. Layer sweet potatoes, apples, pineapple, and brown sugar in baking dish. 7. Cover with foil, and bake for 45 minutes. Sweet potatoes are a great source of vitamin A, which keeps eyes healthy. Note: For food demonstration and tasting, select from these recipes.

31 LESSON 3: Fall Fruits 179 Chicken Waldorf Salad Makes: 6 servings Serving size: ½ cup 3 apples, washed, cored, and chopped 3 Tablespoons orange juice 1/4 cup reduced-fat mayonnaise 1/4 cup nuts, chopped 1 cup raisins or dried cranberries 2 stalks celery, washed and chopped ½ onion, chopped 2 cups cooked chicken, diced 2 teaspoons curry powder, optional 1. Toss apples with orange juice. 2. Add mayonnaise, nuts, raisins or dried cranberries, curry powder (if used), celery, onion, and chicken. 3. Stir, then refrigerate at least 1 hour before serving. This recipe makes a great main dish salad for lunch or dinner. Confetti Apple Slaw Makes: 6 servings Serving size: 1 cup 2 Tablespoons orange juice concentrate, defrosted 1 apple, washed, cored, and diced ½ head cabbage, washed, and shredded 1 small onion, finely chopped 3 Tablespoons raisins ½ cup plain, low-fat yogurt 1 red or green sweet pepper, washed, seeded, and chopped 1 Tablespoon reduced-fat mayonnaise ½ teaspoon dry mustard 1/ 8 teaspoon paprika 1/ 8 teaspoon black pepper 1. In a large bowl, stir together orange juice concentrate and diced apple. 2. Add cabbage, onion, chopped pepper, and raisins. 3. In a small bowl, stir together mayonnaise, yogurt, mustard, paprika, and black pepper to make dressing. 4. Add dressing to vegetable mixture, and mix well. 5. Cover tightly and refrigerate until ready to serve. Makes a delicious, colorful salad to serve with a healthy protein. Note: For food demonstration and tasting, select from these recipes.

32 LESSON 3: Fall Fruits 180 Spicy Apple-Filled Squash Makes: 4 servings Serving size: ¼ squash 1 acorn squash, washed 1 apple, washed, cut in half, cored, and chopped 2 teaspoons margarine, melted 2 teaspoons brown sugar ¼ teaspoon cinnamon Dash of nutmeg, optional Dash of ground cloves, optional Cooking oil spray 1. Heat oven to 350 degrees. 2. Spray a 1-quart baking dish with cooking oil spray. 3. Cut squash in half. Remove squash seeds from each half with a spoon. 4. Place squash (skin side up) in baking dish, cover with foil and put baking dish in oven for 30 minutes. 5. In a medium bowl, add apple, margarine, brown sugar, and spices. 6. Remove squash from oven. Flip squash over, and fill with apple mixture. 7. Re-cover squash with foil, and bake 30 minutes more. Try serving this recipe with whole grains like brown rice or barley. Note: For food demonstration and tasting, select from these recipes.

33 The Family Corner Take the whole family to choose apples at a local farm, farmers market, or grocery store. Many varieties of apples are available in the fall, let kids choose their favorite kind for lunches and snacks. Squash and root veggies taste naturally sweet when roasted in the oven. Let kids help to prepare them by sprinkling cinnamon on top to add fl avor without adding fat or salt. Get everyone into the kitchen! Kids can help with meals and snacks. Let them help: Scoop seeds from squash and pumpkin with a spoon. Break raw broccoli and cauliflower into bite-sized pieces. To fi nd a farmers market near you visit our Locally Grown section at Sprinkle sliced apples or pears on top of a green salad. Mash cooked sweet potatoes or squash. Peel carrots or parsnips with a child-safe veggie peeler. For healthy recipes using fall fruits and vegetables, and ways to include more healthy foods in meals and snacks, visit our recipe section at: or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. Fall Harvest at the Market Enjoy the flavors of fall. Apples, pears, squash, potatoes, cabbage, broccoli, and beets are some of the vegetables in season at this time of year. Add fall vegetables like turnips, pumpkin, and carrots to soups and casseroles. In the oven, roast vegetables like squash, parsnips, and sweet potatoes to bring out their naturally sweet flavor.

34 Pumpkin and Squash Cabbage, Broccoli, Cauliflower Store in the refrigerator and use within 1 month. Ways to eat more Add cooked, pureed pumpkin to pancake, waffle, or muffin batter to boost nutrition and flavor. Roast squash to bring out its sweet flavor. Serve with roasted meats or baked fish. Store in the refrigerator and use within 2 weeks. Ways to eat more Add shredded cabbage, in place of lettuce, to tacos, salads, and soups. Roast broccoli and cauliflower in the oven with a drizzle of olive oil. Serve raw broccoli and cauliflower with hummus or low-fat dip for a healthy, crunchy snack. Carrots and Beets Store in the refrigerator and use within 3 weeks. Ways to eat more Dip carrots in hummus for a healthy snack. Blend cooked root vegetables like carrots, beets, turnips, and parsnips with vegetable or chicken stock to make a hearty soup. Slice raw or cooked beets and carrots on top of a green salad, or mix with fresh or canned orange segments and light salad dressing. Apples Store apples in the refrigerator and use within 3 weeks. Pears Ripen pears at room temperature, then refrigerate and use within 2 weeks. Ways to eat more Bake diced apples and pears with sweet potatoes for a tasty side dish. Slice apples and serve with peanut butter or low-fat yogurt dip for a healthy on-the-go snack. Top a green salad with chopped apples and pears. Cook peeled, diced pears and apples on the stove with water or 100% fruit juice to make fruit sauce. Choose firm, smooth produce without bruises, soft spots, or cracks. Wash fresh fruits and veggies right before using.

35 183 Market to Mealtime Fall Lesson Appendix

36 LESSON 1: Squash and Sweet Potatoes 184 spices honey brown rice canned or frozen vegetables

37 LESSON 1: Squash and Sweet Potatoes 185 nuts onion garlic chicken or vegetable broth

38 LESSON 1: Squash and Sweet Potatoes 186 maple syrup canned fruit dried fruit canned tomatoes

39 LESSON 1: Squash and Sweet Potatoes 187 Acorn Butternut Spaghetti Delicata

40 LESSON 1: Squash and Sweet Potatoes 188 Hubbard Pumpkin Kabocha Sweet Potato

41 LESSON 1: Squash and Sweet Potatoes 189 Oven-Baked Sweet Potato Fries Makes: 6 servings Serving size: ½ cup 3 sweet potatoes, washed and peeled 2 Tablespoons vegetable oil Salt and black pepper to taste 1. Preheat oven to 425 degrees. 2. Cut sweet potatoes into ¼ inch slices or sticks. 3. In a large bowl, toss slices in oil until coated. 4. Sprinkle with salt and pepper. 5. Spread in a single layer on a baking sheet. 6. Bake until tender and golden brown, about 20 minutes, turning once to bake evenly. Sweet potato fries are a healthy alternative to French fries. Chicken, Sweet Potato, and Carrot Packets Makes: 4 servings Serving size: ½ chicken breast and 1 cup vegetables 2 boneless chicken breasts, each cut in half to make 4 pieces 2 sweet potatoes, washed, peeled, and cut in thick slices 4 carrots, washed, peeled, and cut in thick slices 1 teaspoon Italian seasoning Cooking oil spray 1. Preheat oven to 350 degrees. 2. Spray 4 large pieces of foil with cooking oil spray. 3. In a bowl, combine vegetables. Scoop 1 cup on each foil piece, and top with 1 piece of chicken. 4. Sprinkle seasoning on each piece of chicken. 5. Fold foil to make a packet. Place on baking sheet, and bake in oven for minutes until chicken is cooked through. Prepare packets ahead of time. Refrigerate, then bake when dinner time comes. Note: For food demonstration and tasting, select from these recipes.

42 LESSON 1: Squash and Sweet Potatoes 190 Spicy Apple-Filled Squash Makes: 4 servings Serving size: ¼ squash 1 acorn squash, washed 1 apple, washed, cut in half, cored, and chopped 2 teaspoons margarine, melted 2 teaspoons brown sugar ¼ teaspoon cinnamon Dash of nutmeg, optional Dash of ground cloves, optional Cooking oil spray 1. Heat oven to 350 degrees. 2. Spray a 1-quart baking dish with cooking oil spray. 3. Cut squash in half. Remove squash seeds from each half with a spoon. 4. Place squash (skin side up) in baking dish, cover with foil and put baking dish in oven for 30 minutes. 5. In a medium bowl, add apple, margarine, brown sugar, and spices. 6. Remove squash from oven. Flip squash over, and fill with apple mixture. 7. Re-cover squash with foil, and bake 30 minutes more. Try serving this recipe with whole grains like brown rice or barley. Apple Parsnip Soup Makes: 8 servings Serving size: 1 cup 4 apples, washed, peeled, cored, and chopped 4 parsnips, washed, peeled, and sliced 1 large sweet potato, washed, peeled, and chopped 1 large onion, sliced in large chunks 3 Tablespoons vegetable oil 1 teaspoon salt ½ teaspoon black pepper 8 cups low-fat or nonfat milk ½ teaspoon dried sage, optional 1. Preheat oven to 450 degrees. 2. In a large bowl, mix vegetables, apples, oil, salt, pepper, and sage (if used). 3. Place vegetables on baking sheet. Bake for 45 minutes. Let cool. 4. Add vegetables to blender in batches with milk. Blend until smooth. 5. Put soup in large pot, and warm for 15 minutes until heated through. Serve with whole grain bread and salad for a healthy fall dinner. Note: For food demonstration and tasting, select from these recipes.

43 LESSON 1: Squash and Sweet Potatoes 191 Baked Apples and Sweet Potatoes Makes: 10 servings Serving size: 1 cup 3 apples, washed 5 sweet potatoes, washed Cooking oil spray 1 15-ounce can of pineapple chunks, packed in 100% juice, drained ¼ cup brown sugar 1. In large pot, cook whole unpeeled potatoes in boiling water until tender. 2. Drain potatoes, cool, peel, and cut into thick slices. 3. Peel apples and slice. 4. Preheat oven to 325 degrees. 5. Spray a large baking dish with cooking oil spray. 6. Layer sweet potatoes, apples, pineapple, and brown sugar in baking dish. 7. Cover with foil, and bake for 45 minutes. Sweet potatoes are a great source of vitamin A, which keeps eyes healthy. Carrot and Sweet Potato Soup Makes: 6 servings Serving size: 1 cup 1 Tablespoon vegetable oil 2 small onions, chopped 2 garlic cloves, chopped 1/ 4 teaspoon salt 2 sweet potatoes, washed, peeled, and diced 1 carrot, washed, peeled, and grated 6 cups low-sodium chicken or vegetable broth 1. In a large pot over medium heat, add oil, onions, garlic, and salt. 2. Cook, stirring occasionally, until onions are soft, about 3 minutes. 3. Add sweet potatoes, carrots, and broth. 4. Turn the heat to medium-high, and bring to a boil. 5. Lower the heat to low, and cook until potatoes and carrots are soft. 6. Divide soup into 6 bowls. For a smooth soup, blend in batches in blender. For a chunkier soup, serve as is. Note: For food demonstration and tasting, select from these recipes.

44 LESSON 2: Root Vegetables Rock! 192 parsnips carrots beets turnips

45 LESSON 2: Root Vegetables Rock! 193 rutabagas radishes sweet potatoes yams

46 LESSON 2: Root Vegetables Rock! 194 Beet and Tomato Soup Makes: 8 servings Serving size: 1 cup 2 Tablespoons vegetable oil 1 onion, chopped 1 garlic clove, chopped ½ teaspoon salt 4 small beets, washed, peeled, and cubed 6 carrots, washed, peeled, and sliced 1 28-ounce can diced tomatoes 4 cups low-sodium chicken or vegetable broth ½ teaspoon black pepper Juice of 1 lemon 1. Heat oil in a large pot over medium heat. 2. Add the onion, garlic, and salt, and cook for 5 minutes. 3. Add the beets, carrots, tomatoes, black pepper, and broth. 4. Bring to a boil, then reduce heat to low. 5. Cover and cook for 1 hour. 6. Let cool, and blend soup in small batches until smooth. 7. Stir in lemon juice and chill in the refrigerator, if desired. 8. Soup can be served cold or hot. Serve this hearty soup with whole grain bread and a salad. Chicken, Sweet Potato, and Carrot Packets Makes: 4 servings Serving size: ½ chicken breast and 1 cup vegetables 2 boneless chicken breasts, each cut in half to make 4 pieces 2 sweet potatoes, washed, peeled, and cut in thick slices 4 carrots, washed, peeled, and cut in thick slices 1 teaspoon Italian seasoning Cooking oil spray 1. Preheat oven to 350 degrees. 2. Spray 4 large pieces of foil with cooking oil spray. 3. In a bowl, combine vegetables. Scoop 1 cup on each foil piece, and top with 1 piece of chicken. 4. Sprinkle seasoning on each piece of chicken. 5. Fold foil to make a packet. Place on baking sheet, and bake in oven for minutes until chicken is cooked through. Prepare packets ahead of time. Refrigerate, then bake when dinner time comes. Note: For food demonstration and tasting, select from these recipes.

47 LESSON 2: Root Vegetables Rock! 195 Carrot and Oatmeal Cookies Makes: 48 cookies Serving size: 1 cookie 1 cup carrots, washed, peeled, and grated ½ cup honey ¼ cup vegetable oil ¼ cup applesauce 1 teaspoon vanilla extract, optional 2 eggs 1 cup oats 1 cup flour 2 teaspoons baking powder ½ teaspoon salt 1 cup raisins ½ cup nuts, chopped 2 teaspoons pumpkin pie spice or cinnamon Cooking oil spray 1. Preheat oven to 375 degrees. 2. Spray baking sheets with cooking oil spray. 3. In a mixing bowl, stir together honey, oil, applesauce, vanilla, if used, and eggs. 4. In a medium bowl, mix the oats, flour, baking powder, pumpkin pie spice or cinnamon, and salt. 5. Add the dry oat mixture to the egg mixture and stir to combine. 6. Add the carrots, nuts, and raisins, and stir to combine. 7. Drop one tablespoon of batter for each cookie onto baking pan. 8. Bake for minutes until golden brown. Use whole wheat flour to boost nutrition. Apple Parsnip Soup Makes: 8 servings Serving size: 1 cup 4 apples, washed, peeled, cored, and chopped 4 parsnips, washed, peeled, and sliced 1 large sweet potato, washed, peeled, and chopped 1 large onion, sliced in large chunks 3 Tablespoons vegetable oil 1 teaspoon salt ½ teaspoon black pepper 8 cups low-fat or nonfat milk ½ teaspoon dried sage, optional 1. Preheat oven to 450 degrees. 2. In a large bowl, mix vegetables, apples, oil, salt, pepper, and sage (if used). 3. Place vegetables on baking sheet. Bake for 45 minutes. Let cool. 4. Add vegetables to blender in batches with milk. Blend until smooth. 5. Put soup in large pot, and warm for 15 minutes until heated through. Serve with whole grain bread and salad for a healthy fall dinner. Note: For food demonstration and tasting, select from these recipes.

48 LESSON 2: Root Vegetables Rock! 196 Vegetable Barley Soup Makes: 8 servings Serving size: 1 cup 2 Tablespoons vegetable oil 3 carrots, washed, peeled, and sliced 3 stalks celery, washed and sliced 2 onions, chopped 2 parsnips, washed, peeled, and sliced ½ teaspoon salt ½ teaspoon black pepper 1 teaspoon Italian seasoning 1 28-ounce can diced tomatoes 1 bunch kale, washed and chopped (stems removed) 1 15-ounce can garbanzo beans, rinsed and drained ¾ cup barley, rice, or pasta, cooked 4 cups water 1. Heat oil in a large pot over medium heat. Add carrots, celery, onions, parsnips, salt and pepper, and Italian seasoning. 2. Cook for minutes until vegetables begin to soften. 3. Add tomatoes and water. 4. Cover, then cook for 45 minutes. 5. Add kale, garbanzo beans, and cooked barley, rice, or pasta, and cook for 5 more minutes. Barley helps thicken soup during cooking. Carrot and Sweet Potato Soup Makes: 6 servings Serving size: 1 cup 1 Tablespoon vegetable oil 2 small onions, chopped 2 garlic cloves, chopped 1/ 4 teaspoon salt 2 sweet potatoes, washed, peeled, and diced 1 carrot, washed, peeled, and grated 6 cups low-sodium chicken or vegetable broth 1. In a large pot over medium heat, add oil, onions, garlic, and salt. 2. Cook, stirring occasionally, until onions are soft, about 3 minutes. 3. Add sweet potatoes, carrots, and broth. 4. Turn the heat to medium-high, and bring to a boil. 5. Lower the heat to low, and cook until potatoes and carrots are soft. 6. Divide soup into 6 bowls. For a smooth soup, blend in batches in blender. For a chunkier soup, serve as is. Note: For food demonstration and tasting, select from these recipes.

49 LESSON 2: Root Vegetables Rock! 197 Roasted Root Vegetables with Maple Glaze Makes: 4 servings Serving size: ½ cup 3 beets, washed, peeled, and cubed 3 carrots, washed, peeled, and sliced 1 Tablespoon vegetable oil 1/ 4 teaspoon salt ½ teaspoon black pepper Cooking oil spray 2 Tablespoons maple syrup or honey 1. Preheat oven to 450 degrees. 2. Mix vegetables, oil, salt, and pepper in a large bowl. 3. Coat a large baking pan with cooking oil spray. 4. Add vegetables to baking pan, and bake for 20 minutes. 5. Stir in maple syrup or honey, and return to oven for another 20 minutes or until vegetables are soft. Roasting vegetables brings out their natural sweetness. Note: For food demonstration and tasting, select from these recipes.

50 LESSON 3: Fall Fruits 198 Apple Parsnip Soup Makes: 8 servings Serving size: 1 cup 4 apples, washed, peeled, cored, and chopped 4 parsnips, washed, peeled, and sliced 1 large sweet potato, washed, peeled, and chopped 1 large onion, sliced in large chunks 3 Tablespoons vegetable oil 1 teaspoon salt ½ teaspoon black pepper 8 cups low-fat or nonfat milk ½ teaspoon dried sage, optional 1. Preheat oven to 450 degrees. 2. In a large bowl, mix vegetables, apples, oil, salt, pepper, and sage (if used). 3. Place vegetables on baking sheet. Bake for 45 minutes. Let cool. 4. Add vegetables to blender in batches with milk. Blend until smooth. 5. Put soup in large pot, and warm for 15 minutes until heated through. Serve with whole grain bread and salad for a healthy fall dinner. Baked Apples and Sweet Potatoes Makes: 10 servings Serving size: 1 cup 3 apples, washed 5 sweet potatoes, washed Cooking oil spray 1 15-ounce can of pineapple chunks, packed in 100% juice, drained ¼ cup brown sugar 1. In large pot, cook whole unpeeled potatoes in boiling water until tender. 2. Drain potatoes, cool, peel, and cut into thick slices. 3. Peel apples and slice. 4. Preheat oven to 325 degrees. 5. Spray a large baking dish with cooking oil spray. 6. Layer sweet potatoes, apples, pineapple, and brown sugar in baking dish. 7. Cover with foil, and bake for 45 minutes. Sweet potatoes are a great source of vitamin A, which keeps eyes healthy. Note: For food demonstration and tasting, select from these recipes.

51 LESSON 3: Fall Fruits 199 Chicken Waldorf Salad Makes: 6 servings Serving size: ½ cup 3 apples, washed, cored, and chopped 3 Tablespoons orange juice 1/4 cup reduced-fat mayonnaise 1/4 cup nuts, chopped 1 cup raisins or dried cranberries 2 stalks celery, washed and chopped ½ onion, chopped 2 cups cooked chicken, diced 2 teaspoons curry powder, optional 1. Toss apples with orange juice. 2. Add mayonnaise, nuts, raisins or dried cranberries, curry powder (if used), celery, onion, and chicken. 3. Stir, then refrigerate at least 1 hour before serving. This recipe makes a great main dish salad for lunch or dinner. Confetti Apple Slaw Makes: 6 servings Serving size: 1 cup 2 Tablespoons orange juice concentrate, defrosted 1 apple, washed, cored, and diced ½ head cabbage, washed, and shredded 1 small onion, finely chopped 3 Tablespoons raisins ½ cup plain, low-fat yogurt 1 red or green sweet pepper, washed, seeded, and chopped 1 Tablespoon reduced-fat mayonnaise ½ teaspoon dry mustard 1/ 8 teaspoon paprika 1/ 8 teaspoon black pepper 1. In a large bowl, stir together orange juice concentrate and diced apple. 2. Add cabbage, onion, chopped pepper, and raisins. 3. In a small bowl, stir together mayonnaise, yogurt, mustard, paprika, and black pepper to make dressing. 4. Add dressing to vegetable mixture, and mix well. 5. Cover tightly and refrigerate until ready to serve. Makes a delicious, colorful salad to serve with a healthy protein. Note: For food demonstration and tasting, select from these recipes.

52 LESSON 3: Fall Fruits 200 Spicy Apple-Filled Squash Makes: 4 servings Serving size: ¼ squash 1 acorn squash, washed 1 apple, washed, cut in half, cored, and chopped 2 teaspoons margarine, melted 2 teaspoons brown sugar ¼ teaspoon cinnamon Dash of nutmeg, optional Dash of ground cloves, optional Cooking oil spray 1. Heat oven to 350 degrees. 2. Spray a 1-quart baking dish with cooking oil spray. 3. Cut squash in half. Remove squash seeds from each half with a spoon. 4. Place squash (skin side up) in baking dish, cover with foil and put baking dish in oven for 30 minutes. 5. In a medium bowl, add apple, margarine, brown sugar, and spices. 6. Remove squash from oven. Flip squash over, and fill with apple mixture. 7. Re-cover squash with foil, and bake 30 minutes more. Try serving this recipe with whole grains like brown rice or barley. Note: For food demonstration and tasting, select from these recipes.

53 The Family Corner Take the whole family to choose apples at a local farm, farmers market, or grocery store. Many varieties of apples are available in the fall, let kids choose their favorite kind for lunches and snacks. Squash and root veggies taste naturally sweet when roasted in the oven. Let kids help to prepare them by sprinkling cinnamon on top to add fl avor without adding fat or salt. Get everyone into the kitchen! Kids can help with meals and snacks. Let them help: Scoop seeds from squash and pumpkin with a spoon. Break raw broccoli and cauliflower into bite-sized pieces. To fi nd a farmers market near you visit our Locally Grown section at Sprinkle sliced apples or pears on top of a green salad. Mash cooked sweet potatoes or squash. Peel carrots or parsnips with a child-safe veggie peeler. For healthy recipes using fall fruits and vegetables, and ways to include more healthy foods in meals and snacks, visit our recipe section at: or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. Fall Harvest at the Market Enjoy the flavors of fall. Apples, pears, squash, potatoes, cabbage, broccoli, and beets are some of the vegetables in season at this time of year. Add fall vegetables like turnips, pumpkin, and carrots to soups and casseroles. In the oven, roast vegetables like squash, parsnips, and sweet potatoes to bring out their naturally sweet flavor.

54 Pumpkin and Squash Cabbage, Broccoli, Cauliflower Store in the refrigerator and use within 1 month. Ways to eat more Add cooked, pureed pumpkin to pancake, waffle, or muffin batter to boost nutrition and flavor. Roast squash to bring out its sweet flavor. Serve with roasted meats or baked fish. Store in the refrigerator and use within 2 weeks. Ways to eat more Add shredded cabbage, in place of lettuce, to tacos, salads, and soups. Roast broccoli and cauliflower in the oven with a drizzle of olive oil. Serve raw broccoli and cauliflower with hummus or low-fat dip for a healthy, crunchy snack. Carrots and Beets Store in the refrigerator and use within 3 weeks. Ways to eat more Dip carrots in hummus for a healthy snack. Blend cooked root vegetables like carrots, beets, turnips, and parsnips with vegetable or chicken stock to make a hearty soup. Slice raw or cooked beets and carrots on top of a green salad, or mix with fresh or canned orange segments and light salad dressing. Apples Store apples in the refrigerator and use within 3 weeks. Pears Ripen pears at room temperature, then refrigerate and use within 2 weeks. Ways to eat more Bake diced apples and pears with sweet potatoes for a tasty side dish. Slice apples and serve with peanut butter or low-fat yogurt dip for a healthy on-the-go snack. Top a green salad with chopped apples and pears. Cook peeled, diced pears and apples on the stove with water or 100% fruit juice to make fruit sauce. Choose firm, smooth produce without bruises, soft spots, or cracks. Wash fresh fruits and veggies right before using.