UNIT FOUR LESSON 11 RECIPE

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1 SPICY SNACK MIX Ingredients 4 servings 2 servings 1 serving Crispy corn cereal squares, bite size Crispy wheat cereal squares, bite size Crispy rice cereal squares, bite size Pretzels, unsalted, small UNIT FOUR LESSON 11 RECIPE Dry roasted peanuts, unsalted Margarine, non-fat, melted ¾ cup 6 Tbsp 3 Tbsp 5 ¾ cup 6 Tbsp 2 Tbsp 6 ½ cups 4 Tbsp 3 Tbsp 4 2 Tbsp + 2 tsp 1 Tbsp + 1 tsp 2 tsp 4 1 Tbsp + 1 tsp 2 tsp 1 tsp 0 1 Tbsp + 1 tsp 2 tsp 1 tsp 0 Soy sauce, low sodium 2 tsp 1 tsp ½ tsp 0 Chili powder pinch pinch pinch 0 Garlic powder pinch pinch pinch 0 Cayenne/red pepper pinch pinch pinch 0 Total 19 Carbohydrate grams per serving Recipes from Wolfe County Extension Office and Wolfe County Health Center Serving Size: ½ cup Preparation Time: 10 minutes Cooking Time: 20 minutes METHOD: 1. Combine cereals, peanuts, and pretzels in a large heavy duty zip-top plastic bag. 2. Combine margarine and remaining ingredients. Pour over cereal mixture. 3. Seal bag. Shake well to coat. 4. Place cereal mixture in a jellyroll pan. 5. Bake at 300 degrees for 18 to 20 minutes, stirring occasionally. 6. Remove from oven. Let cool completely. 7. Store snack mix in airtight container.

2 SPICY SNACK MIX CONTINUED TALKING POINTS LOOK AT THE INGREDIENT LIST OF THE CEREALS. IS THE MAIN INGREDIENT WHOLE GRAIN? Nutritional information for 1 serving of Spicy Snack Mix: Products may advertise as 100% wheat but that does not mean it is a whole grain. The first ingredient in the ingredient list should say whole grain. WHAT ARE THE BENEFITS OF WHOLE GRAIN CEREALS? Whole grain foods are higher in fiber. A diet high in fiber can reduce risk of chronic disease and help reduce cholesterol. WHAT DOES IT MEAN FOR A CEREAL TO BE FORTIFIED? ENRICHED? RESOURCES Enriched products have replaced the vitamins and iron that were lost during the milling process. It is putting back what was taken out. However, fiber is not added back after processing. Fortified products have extra nutrients that are not normally found in the product, added. An example: Vitamin D is referred to as the sunshine vitamin. Very few food sources contain Vitamin D. Milk does not naturally contain Vitamin but it is fortified with vitamin D. Walter, J. (2010). Grains: make half your grains whole NEP202. Retrieved on October 6, 2010 from ca.uky.edu/agc/pubs/nep/nep202/nep202.pdf Ingrid Adams, Ph.D. Assistant Extension Professor Nutrition and Weight Management Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. 2

3 UNIT FOUR LESSON 11 RECIPE CHILI BEAN DIP AND WRAP Ingredients 4 servings 2 servings 1 serving Carbohydrates grams per Serving Beans, pinto, 16- oz can ½ cup ¼ cup 2 Tbsp 4 Onion, chopped 1½ tsp ¾ tsp ¼ tsp 0 Chili powder ¼ tsp pinch pinch 0 Cheese, Mexican blend, low-fat, 1.5 shredded 1/8 cup 1 Tbsp 1½ tsp 0 Wrapper, rice paper, 8-in, or whole grain wheat tortilla, 6-inch Lettuce, iceberg, shredded Mushrooms, fresh, medium, diced Red bell peppers, diced cup ½ cup ¼ cup 0 4 Tbsp 2 Tbsp 1 Tbsp 0 4 Tbsp 2 Tbsp 1 Tbsp 0 Total 12 Serving Size: 1 wrap and 2 Tbsp dip Preparation Time: 30 minutes Cooking Time: 0 minute METHOD: 1. For chili bean dip, mash beans in a bowl. Add onion, chili powder, and shredded cheese. 2. Spread Bean dip on wrap, top with remaining ingredients, fold in sides, then roll to close. Cut in half and serve. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

4 CHILI BEAN DIP AND WRAP CONTINUED TALKING POINTS Nutrition information for 1 serving of Chili Bean Dip and Wrap BASED ON THE DIABETES FOOD PYRAMID, IN WHICH FOOD GROUP WILL YOU FIND BEANS? Beans are found in the breads, grains and other starches group. Half cup of beans provides 15 grams of carbohydrate. Beans are also high in fiber. WHAT DOES FIBER DO FOR YOU? Keeps your system more regular, reducing the risk of cancer and other chronic diseases. Why not use refried beans? The canned refried beans found in the grocery have fat added. WHAT IS THE DIFFERENCE BETWEEN RED AND GREEN BELL PEPPERS? Red bell peppers add more color to this recipe and have a sweeter flavor than green bell peppers. However, green bell peppers are generally less expensive. You can substitute a green bell pepper for a red or yellow. Wraps or tortillas are found in most grocery stores. They are made of a variety of grains. This recipe calls for rice wraps but a 6-inch whole grain wheat or corn tortilla can be substituted. Money saving tip: Buy dry bean, rehydrate and cook. A bag of dry beans goes a long way. Participants in the Women, Infant and Children Supplemental Food Program (WIC) can access dry beans. Look for dry bean in emergency food boxes. Ingrid Adams, Ph.D. Assistant Extension Professor Nutrition and Weight Management 2

5 UNIT FOUR LESSON 11 RECIPE Spicy Snack Mix Preparation time: 10 minutes Cooking time: 20 minutes (oven) or 6 minutes (microwave oven) Yield: 4 servings Serving size: ½ cup Microwave recipe method. Place the ingredients in a large microwave safe bowl. Microwave at full power for 5 minutes, stirring after every 2 minutes. ¾ cup ¾ cup ½ cup bite size, crispy corn cereal squares bite size, crispy wheat cereal squares bite size, crispy rice cereal squares 2 tablespoons small pretzels plus 2 teaspoons 1 tablespoon dry roasted, unsalted peanuts plus 1 teaspoon 1 tablespoon non-fat margarine, melted plus 1 teaspoon 2 teaspoons low sodium soy sauce 1/8 teaspoon chili powder 1/8 teaspoon garlic powder 1/8 teaspoon cayenne pepper Preheat oven to 300 degrees. Combine cereals, peanuts, and pretzels in a large bowl. Combine margarine and seasonings. Pour over the cereal mixture. Seal bag and shake until cereal is coated. Pour cereal mixture onto a jellyroll pan. Bake for 18 to 20 minutes stirring occasionally Remove from oven. Allow to cool completely before storing in airtight container.

6 UNIT FOUR LESSON 11 RECIPE Chili Bean Dip and Wrap Preparation time: 30 minutes Yield: 4 servings Serving: 1 wrap and 2 Tbsp dip ½ cup 1½ teaspoons ¼ teaspoon pinto beans, drained and rinsed chopped onion chili powder 2 tablespoons low-fat Mexican blend shredded cheese 4 8 inch rice wrapper or 6-inch whole wheat tortilla 1 cup shredded iceberg lettuce 4 tablespoons fresh diced mushrooms 4 tablespoons diced red bell pepper Mash bean in a bowl. Add chopped onion, chili powder, and shredded cheese. Mix. Spread 1 tablespoon of bean mixture on wrap. Top with lettuce, mushrooms, and bell pepper. Fold side and roll to close. Cut in half and serve. Note : If whole wheat wrap is used add 15 g carbohydrate.