TOMATOES. Nutritious Friend. of the. Month TOMATOES DID YOU KNOW...

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1 Nutritiou Friend Month of the Why are tomatoe good for you? Tomatoe contain lot of Vitamin A. C and E. I it better to eat freh or cooked tomatoe? Lycopene i more eaily aborbed when tomatoe are cooked with olive oil. (Lycopene i part of the family of pigment called carotenoid, which are natural compound that create the color of fruit and vegetable. For example, beta carotene i the orange pigment in carrot. A with eential amino acid, they are not produced by the human body. Lycopene i the mot powerful antioxidant in the carotenoid family and, with vitamin C and E, protect u from the free radical that degrade many part of the body.) What i the calorie content of tomatoe? Tomatoe are low in calorie a few a 14 calorie per 100 gram. They contain no fat and no choleterol. How much fiber i in a tomato? Dietary fiber i important to maintain a healthy digetive ytem and may alo help to control high choleterol level in the blood. Tomatoe are a good ource of fiber, epecially if you eat them with the kin and eed. SEPTEMBER Health and Learning Succe Go Hand-in-Hand The Nutritiou Friend program promote a different healthy food each month through educational material, activity & coloring heet, tudent interaction and incorporation in the monthly menu. Nutritiou Friend prove healthy eating can be deliciou a tudent take part in promotional game, learn intereting nutrition fact and ample new recipe. DID YOU KNOW... Tomatoe are related to eggplant, capicum, chilie and, that right, the potato, but they are not at all like thee other food. Tomatoe have gloy, thin, mooth kin, with a juicy fleh containing numerou oft, edible eed. Their color and hape vary coniderably depending on the variety and where they are grown. The mot common red tomato i plump and round, about the ize of a tenni ball, with a flattened top. Some varietie are heart-haped, ome are the ize and hape of a ping pong ball, and ome are mall and tear drop-haped, whilt other are egg-haped. The color of a tomato range from red to yellow-kinned with pink to yellow fleh. Tomatoe were firt cultivated in 700 AD by Aztec and Inca. Explorer returning from Mexico introduced the tomato into Europe, where it wa firt mentioned in The French called it the apple of love, the German the apple of paradie. I a tomato a fruit or a vegetable? Tomato i a fruit of the tomato plant, yet it i ued a a vegetable in cooking. How many pound of tomatoe doe the average American eat each year? 22 lb. - More than half the nation tomato conumption i in the form of ketchup and tomato auce.

2 Nutritiou Friend Month of the Top Ten Fact About Tomatoe 1. The tomato plant originated in South America and wa dometicated by the Inca a early a 700 A.D. Back then, the tomato had many ruffle and ridge. 2. Spanih monk cultivated the tomato, although it wa not widely accepted by European a an edible fruit. 3. Thoma Jefferon wa known to be a connoieur of the tomato and tried to convince people it wa a great fruit. 4. During the nineteenth century, the French called the tomato The Apple of Love, the German The Apple of Paradie; but the Britih believed it wa poionou (it i in the nighthade family). 5. It i now the mot widely grown vegetable (it a fruit, you know) in the United State 6. Studie have hown that people who eat large amount of tomatoe or tomato product may be at lower rik of ome kind of cancer. 7. Tomatoe are generally tarted in greenhoue, hotbed, or cold frame; the plant are et out in the field when danger of frot i pat. 8. The firt American to tart uing tomatoe in their cooking were the Creole in South Louiiana. 9. Tomatoe ued for canning are harveted by machine, but table tomatoe are till hand picked. Garden Freh Tomato Soup 10. Tomatoe are a valuable ource of food mineral and vitamin, particularly vitamin A and C. Ingredient 4 cup chopped freh tomatoe 1 lice onion 4 whole clove 2 cup chicken broth 2 tablepoon butter 2 tablepoon all-purpoe flour 1 teapoon alt 2 teapoon white ugar, or to tate Direction 1. In a tock pot, over medium heat, combine the tomatoe, onion, clove and chicken broth. Bring to a boil, and gently boil for about 20 minute to blend all of the flavor. Remove from heat and run the mixture through a food mill into a large bowl, or pan. Dicard any tuff left over in the food mill. 2. In the now empty tock pot, melt the butter over medium heat. Stir in the flour to make a roux, cooking until the roux i a medium brown. Gradually whik in a bit of the tomato mixture, o that no lump form, then tir in the ret. Seaon with ugar and alt, and adjut to tate. Nutritional Information Amount Per Serving Calorie: 75 Total Fat: 4.1g Choleterol: 10mg. Powered by ESHA Nutrient Databae SEPTEMBER

3 Nutritiou Friend Month of the KIDNEY BEANS Kidney Bean Fact Type: The mot common varietie of kidney bean are dark red, light red and white. Each type i uually old in platic bag, canned and in bulk. They can alo be grown in a home garden. Benefit: Kidney bean are high in fiber, protein and molybdenum. Molybdenum i a trace mineral needed to counteract the ulfide preervative added to ome deli alad and prepared food. Kidney bean are alo low in fat, and they lower choleterol. Ue: Kidney bean have numerou ue in cooking. They are added to tew, oup and tir frie. They are pureed to ue a dip or refried bean. Kidney bean blend with a wide variety of pice becaue they adorb other flavor well.. Geographically: almot every country grow and ue kidney bean. India currie the bean. China add them to dumpling and make bean pate. Japan make bean cake (which can be avory or weet) and weet bean, a deert. **Warning: w kidney bean contain a high level of a toxin called phytohemagglutinin. Thi toxin caue problem with the metabolim of cell and illne may reult. Kidney bean hould not be raw or under cooked. Alway thoroughly cook the bean to kill any of the toxin. Do not eat raw or raw oaked bean. When cooking bean, oak them for at leat five hour firt and dicard the water. Eay Chili Ingredient 1 lb. ground beef 1 medium onion, chopped 2 1/2 tbp. chili powder 1/2 tp. ground cumin 1/2 tp. garlic powder 1-29 oz.-can diced tomatoe with chili pepper 1-15-oz. can tomato auce 1-16-oz. can red kidney bean Salt and pepper to tate Direction 1. Brown ground beef with chopped onion, chili powder, cumin and garlic powder in a large killet over medium-high heat. Drain greae. 2. Mix in tomatoe, tomato auce, alt and pepper. 3. Bring mixture to a boil. Reduce heat to low and cover. 4. Simmer covered for 1 1/2 hour. Stir occaionally. 5. Remove cover, tir in bean and immer for an additional 3 minute or until bean are warmed. Kidney Bean

4 ACTIVITIES SEPTEMBER Nutritiou Friend Month of the Circle all the tomatoe and tomato product on September menu. How many did you find? How many do you plan to eat thi month? What i your favorite tomato or tomato product? How many word can you make from the word Tomatoe 1. MATOTO 2. HEKTUCP 3. DINYEK NEBAS 4. TURIF 5. BREFI 6. NAMISIVT Word Scramble Word Scramble Anwer: 1. Tomato 2. Ketchup 3. Kidney Bean 4. Fruit 5. Fiber 6. Vitamin

5 Canned Freh Dried Fruit & Frozen Juice CO RN Frozen Carrot T FROZRN CO FRO OZ FR RN FRO CO FROZRN OZ N FRO CO FRCOR OZ N N FRCOR FROFROOR FROZRN OZ Z C FR CO O N FROZRN FRCOR FROFRO N CO COR FRO FRO FRO FRO FRO FRO A T O E SFRO N ZE NS ORR ZE FRO OT FR ORR FRO CA FR CA FRO OM Frozen Pea ARS P EARS P S A T O E SA R EARS N ZE ORR FR FRO CA FRO ARS OZ AS FR FR OZ AS FRO FRO FRO ARS AS FRO ARS ARS ARS ARS ARS ARS AS FRO ARS pure T O MA pure pure pure T T A T O E S O MA T O E S O M A T O E S T O M A T O E S T O M A T O E S pureice Apple Ju R a i i n R a i i n n ii iin R a i i n niin ii in i in AATTOOEESS in A TOES i T TOES OM i Frozen Corn Can you find the five Color Champion on thi page? The Fruit & Veggie Color Champion i the perfect way to make hopping for fruit and veggie fun for the whole family. Not only doe the familiarize children with the different product form fruit and veggie come in, but alo familiarize them with the upermarket you hop in and how each tore i organized by product type. Taking their card with them when you go hopping engage your children and keep them entertained and occupied while hopping. Alo, by creating your own card, you can get them involved in helping you hop for the item you want to buy for that week meal.

6 Fruit & Veggie Color Champion Intruction 1. Print out each page. (Suggetion: Purchae a lightly thicker paper from an office/tationery upply tore to give the card a bit more trength. Make ure the paper work with your printer.) 2. Cut out the card along the guide indicated. 3. Play: Each card ha five item pictured on it. The item pictured include fruit and veggie in different form: freh, frozen, canned, dried and juice. Have each child pick a card when you go hopping. Tell them their Fruit & Veggie Color Champion challenge i to py each of the item on their card a you make your way through the tore (up and down the aile). Your child win the by pying all five item, in the right form (freh, frozen, canned, dried and juice), on their card. 4. Make your own card: One of the heet ha blank pace on the card. Print out thi heet and either draw or print in five item you will be hopping for that day. Perhap thee could be item from the challenge that your child ha indicated they want to eat that week. Give the card to your child and they will help you hop by pying all the item on the card a you make your way through the tore. NOTE: Greta Big Pauly The firt time that your children ue thee card they may need a little help pying the different product. A they get ued to where thee item are commonly located, however, they will oon be leading you around the tore to find them! The i a imple way of making the trip to the upermarket a little more exciting, but it i alo an opportunity to have your children oberve and learn about fruit and veggie and how to hop for them. Ue the Quetion page to further engage your children in learning about hopping for fruit and veggie. Winonna oul Yaz O Frazz

7 Fruit & Veggie Color Champion Beginner Take your Mom to the freh produce aile and help her find the item on her hopping lit. How many kind of dried fruit can you find in your tore? How many different color of fruit and veggie did you get today? Ak your Mom how he chooe freh produce. Quetion Intermediate How many different frozen veggie are in the freezer ection? Find the fruit and veggie that are on ale today. How many purple fruit or veggie can you find in your tore? Which canned fruit or veggie are alo found in the freh produce ection today? How many different place are juice kept in your tore? How many different color of dried fruit can you find in your tore? Greta Advanced How many different kind of frozen corn are in the tore freezer ection? Which container of orange juice i the cheapet? Gue how many apple will make 1 pound. Weigh your bag of apple to check your etimate. Can you find a fruit or veggie in the canned food ection that you have never tried? Big Pauly Winonna oul Yaz O Frazz

8 Fruit & Veggie Color Champion Fruit & Veggie Color Champion Fruit & Veggie Color Champion oul Juice Juice FRO pinach canned tomatoe orange juice dried banana FRO cauliflower tomato frozen pinach cranberry juice Big Pauly FRO broccoli dried pineapple onion frozen broccoli Juice grape juice frozen cauliflower canned corn iin iin canned pear raiin carrot Yaz O Frazz Fruit & Veggie Color Champion Fruit & Veggie Color Champion Fruit & Veggie Color Champion Greta Juice FRO AS frozen pea Juice canned muhroom pinapple juice apple juice lettuce FRO frozen carrot dried plum canned peache FRO frozen corn Winonna Juice dried apple broccoli canned green bean dried cranberrie tomato juice potatoe

9 Fruit & Veggie Color Champion Fruit & Veggie Color Champion Fruit & Veggie Color Champion oul Big Pauly Yaz O Frazz Fruit & Veggie Color Champion Fruit & Veggie Color Champion Fruit & Veggie Color Champion Greta Winonna