Partnership on a Wellness Journey: Everyone Benefits!

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1 Partnership on a Wellness Journey: Everyone Benefits! Judy Withrow, Director Dining Services Bernadette Milstead, Wellness Program Director Best Practices for Improved Group Dynamics 1. Shared Finances: 2. Shared Energy: 3. Shared Talent: 4. Shared Calendar: 5. Shared Experiences: Shared Success Stories Wellness Breakfast: Farmers Market: Garden Dinner: Wellness Luncheons: Others:

2 WELLNESS LUNCHEON FOCUS ON WHOLE GRAINS Minted Cucumber Salad with Vegan Dill and Green Onion Dressing Almond Couscous Moroccan Spice Rubbed Grilled Chicken Breast with Eggplant, Zucchini, Onions, Tomatoes, Chick Peas, Raisins and Olives, Gluten Free Chocolate Cake In Algeria, Morocco, Tunisia, and Libya couscous is generally served with vegetables cooked in a spicy or mild broth or stew, and some meat generally, chicken, lamb or mutton. In Algeria and Morocco it is also served, sometimes at the end of a meal or just by itself, as a delicacy called "seffa". The couscous is usually steamed several times until it is very fluffy and pale in color. It is then sprinkled with almonds, cinnamon and sugar. Traditionally, this dessert is served with milk perfumed with orange flower water, or it can be served plain with buttermilk in a bowl as a cold light soup for supper. The couscous that is sold in most supermarkets has been pre-steamed and dried, the package directions usually instruct to add 1.5 measures of boiling water or stock and butter to each measure of couscous and to cover tightly for 5 minutes. The couscous swells and within a few minutes it is ready to fluff with a fork and serve. 1 cup serving of couscous: 176 Calories; Total carbohydrate 36 g; Dietary fiber 2 g; Protein 6 g.

3 Thank you for your comments on the meal and presentation Circle what you would like to see for other Wellness Luncheons: Teff: The Next Superfood Gluten-free Grains Cooking Gluten-free Making Simple Changes to Shape Up Your Plate Benefits of Being a Flexitarian: Simple Vegetarian Choices The New Diabetic Other:

4 WELLNESS LUNCHEON Greek - Mediterranean Diet Grilled Pita Flatbread Garlic and Oregano Infused Extra Virgin Olive Oil and Tzatziki Braised Chicken Breast with Roasted Tomatoes Onions, Bell Peppers and Kalamata Olives Topped with Feta Cheese Sauteed Greens and Almond Rice Pilaf Poached Pears baked in Phyllo served with Lemon Honey Syrup Olive Oil: Olive oil comes naturally packed with health benefits and flavor and is a staple in Mediterranean homes. Be sure to buy cold-pressed extra virgin olive oil to get the added heath benefits. Although it is the least stable, this oil has more flavor and higher values of Vitamin E and antioxidants since heat was not used during processing. Regular virgin olive oil can be used in cooking while extra virgin olive oil is best used on foods after they are prepared. Yogurt: Yogurt is a super food that is increasingly consumed at breakfast. It is a great source of protein and calcium but also has the benefits of probiotics or active cultures. These terms refer to healthy bacteria which improves digestion and immune function. Using plain Greek yogurt in place of sour cream may be a smart food substitution. Tomatoes: Tomatoes contain the nutrient lycopene. Lycopene is an antioxidant that gives tomatoes its red color. When tomatoes are cooked down with a little oil or processed into juice or sauce, the lycopene in tomatoes is more easily absorbed into the body. It s not just the lycopene alone in tomatoes that help prevent against diseases, but the combination of other plant nutrients working together that make tomatoes uniquely healthy. Legumes/Beans: Legumes include different varieties such as chickpeas, black beans, pinto beans and soybeans. Beans are considered essential in the Mediterranean diet on a daily basis and are a great source of fiber and protein. Tzatziki: Finely diced and peeled cucumbers 1 c Kosher Salt 1 tsp. Sprinkle cucumbers with salt. Set aside for 30 minutes. With back of spoon, squeeze until dry. Place cukes in bowl. Fat Free Plain Yogurt 1 ¼ c Garlic Clove, fresh, crushed 2 each Add yogurt, garlic, dill, parsley and onion to cucumbers. Dill Weed, fresh, chopped 2 tsp. Mix well. Transfer to serving dish and sprinkle with Parsley, fresh, chopped 2 T oil. Garnish with Paprika if desired. Serve with whole Onion, fresh, grated 2 T wheat toasted Pita triangles or vegetables for a healthy Olive Oil 1 ½ T option.

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6 WELLNESS LUNCHEON Soy 1 st Course Edamame Hummus with Wonton chips and toasted Sesame Seeds 2 nd course Vegan Mapo Tofu With Shiitake Mushrooms and Fermented Black Beans Served with Steamed Broccoli and White rice 3 rd Course Mixed Berry Silken Tofu Frappe What is a soybean anyway? Soybeans are a type of legume that originated in Eastern Asia. The actual beans are inside a long, green pod that looks much like a green bean or snow pea. The bean is what is consumed, and can be served in a variety of ways as a healthy snack. For centuries, the Chinese have digested this miracle food in everything from tofu to oils. Soybeans are also grown in the United States, which is becoming one of the leading producers of soy in the world. As soy products rise in popularity, more processing plants and farmland will be dedicated to producing this food. Soy protein has undergone countless studies to discover all the healthy benefits of this East Asian legume. Although soybeans are still widely used as livestock feed, studies have shown that soy products offer a wide variety of nutritional advantages. One of the most prominent findings regarding soy benefits has been the positive affect it has on the human heart. Use of soybean can also lower cholesterol and is a great milk alternative for people with allergies. Aside from promoting a healthy heart, soy protein promotes healthy bones, it helps prevent certain cancers and can even alleviate some symptoms associated with menopause. Whole soybeans contain a range of important nutrients. 100 grams (about 3.5 ounces) of mature, boiled, whole soybeans contain large amounts of Manganese, Selenium, Copper, Potassium, Phosphorus, Magnesium, Iron, Calcium, Vitamin B6, Folate, Riboflavin (B2), Thiamin (B1) and Vitamin K. This portion of soybeans also contains 173 calories, with 9 grams of fat, 10 grams of carbs (6 of which are fiber) and 17 grams of plant protein (4). However, high processing temperatures reduces the protein quality. Soybeans are also very high in phytates, substances that bind minerals and reduce their absorption.

7 Edamame Hummus Serves Six 1 cup Edamame, thawed 2 Garlic cloves ¼ cup Tahini ¼ cup water ¼ cup packed Cilantro leaves ¼ cup Spinach leaves ¼ cup lemon Juice ½ tsp grd Cumin ½ tsp Kosher salt Pinch cayenne pepper ¼ cup extra Virgin olive Oil Process all ingredient till smooth green paste and Serve with Raw vegetables, crackers or any kind of chip.