Leafy Greens. North Dakota Harvest of the Month. Harvest of the Month. North Dakota Farm to School. Types and Varieties

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1 Greens are the No. 1 food you can eat regularly to help improve your health, says Jill Nussinow, MS, RD, a culinary educator in Northern California and the author of The Veggie Queen. That s because leafy vegetables are brimming with fiber along with vitamins, minerals, and plant-based substances that may help protect you from heart disease, diabetes, and perhaps even cancer. Even so, Americans are not eating as many vegetables each day as dietary experts recommend. Types and Varieties To encourage you to put more leafy vegetables on your plate, WebMD asked Nussinow to rank the country s most widely-eaten greens from most nutritious to least. Here s our top 10 list: Kale: This nutrition powerhouse offers everything you want in a leafy green, says Nussinow, who gave it her first-place ranking. It s an excellent source of vitamins A C, and K, has a good amount of calcium for a vegetable, and also supplies folate and potassium. Kale s ruffle-edged leaves may range in color from cream to purple to black depending on the variety. Before cooking with kale, collards, turnips, and chard, Nussinow recommends swishing the greens in a water-filled sink, draining the sink, then repeating this rinse until the leaves are dirt-free. Her favorite cooking method for these four greens is to rub the leaves in olive oil or tahini (sesame paste) and cook them for five minutes with garlic, olive oil, and broth. Collards: Used in Southern-style cooking, collard greens are similar in nutrition to kale. But they have a heartier and chewier texture and a stronger cabbage-like taste. Collards are an under-appreciated vegetable and most people don t know about them, suggests Nussinow. She says they re also popular with the raw food movement because the wide leaves are used as a wrapper instead of tortillas or bread. Down South, collards are typically slow cooked with either a ham hock or smoked turkey leg. A half cup has 25 calories. Turnip greens: If you buy turnips with the tops on, you get two vegetables in one, Nussinow tells WebMD. Turnip leaves are another Southern favorite traditionally made with pork. More tender than other greens and needing less cooking, this sharp-flavored leaf is low in calories yet loaded with vitamins A,C, and K as well as calcium. Swiss chard: With red stems, stalks, and veins on its leaves, Swiss chard has a beet-like taste and soft texture that s perfect for sauteeing. Both Swiss chard and spinach contain oxalates, which are slightly reduced by cooking and can bind to calcium, a concern for people prone to kidney stones. Chard contains 15 calories in one-half cup and is a good source of vitamins A and C. Nussinow likes to make a sweet-and-sour chard by adding raisins and vinegar to the cooked greens. Spinach: Popeye s favorite vegetable has 20 calories per serving, plus it s packed with vitamins A and C, as well as folate. And because heat reduces the green s oxalate content, freeing up its dietary calcium, cooked spinach gives you more nutrition than raw, says Nussinow. Spinach leaves can be cooked quickly in the water that remains on CONTINUED

2 them after rinsing, or they can be eaten raw in salads. Bags of frozen chopped spinach are more convenient to use than block kinds, and this mild-flavored vegetable can be added to soups, pasta dishes, and casseroles. Mustard greens: Another Southern green with a similar nutrition profile to turnip leaves and collards, mustard greens have scalloped edges and come in red and green varieties. They have a peppery taste and give off a mustardy smell during cooking. Their spiciness can be toned down by adding an acid, such as vinegar or lemon juice, toward the end of cooking, suggests Nussinow. Cooked mustard greens have 10 calories in onehalf cup. Broccoli: With 25 calories a serving, broccoli is rich in vitamin C and is also a good source of vitamin A, potassium, and folate. Americans eat about 6 pounds of it a year. Its stalks and florets add both crunch and color to stir-fries. While some kids may call this veggie trees, they often like it best raw or steamed with a yogurt-based dip. Nussinow mixes fresh broccoli into her pasta during the last three minutes of cooking so both are ready at the same time. Red and Green Leaf and Romaine Lettuce: A familiar sight in salad bowls, these lettuces are high in vitamin A and offer some folate. Leaf lettuces have a softer texture than romaine, a crunchy variety used in Caesar salads. Fans of Iceberg lettuce may go for romaine, a crispy green that s better for you. Nussinow points out the darker the lettuce leaf, the more nutrition it has, making red leaf slightly healthier than green. If you don t drown lettuce in a creamy dressing, one cup contains 10 calories. Cabbage: Although paler in color than other leafy greens, this cruciferous vegetable is a great source of cancer-fighting compounds and vitamin C. Nussinow considers thisversatile green the workhorse of the kitchen. Available in red and green varieties, cabbage can be cooked, added raw to salads or stir fries, shredded into a slaw, or made into sauerkraut. It s also a staple of St. Patrick s Day boiled suppers and can give off a strong smell when cooking. One-half cup cooked has 15 calories. Iceberg Lettuce: This bland-tasting head lettuce is mostly water. But it s the country s most popular leafy green and each of us eats about 17 pounds of iceberg a year. While tops in consumption, it s last on our list for its health benefits. It s not devoid of all nutrition, but it s pretty close, Nussinow tells WebMD. Although we re eating less iceberg than we did two decades ago, it s still a common ingredient on hamburgers and in taco salads. It can be a starter green, says Nussinow, to draw people into a broader array of salad greens. SOURCES: CDC: Fruits & Veggies Matter: Fruit & Vegetable of the Month. Council: Know Your Greens. Jill Nussinow, MD, RD, culinary educator; author,the Veggie Queen -- Veggies Get the Royal Treatment. Reviewed by Kathleen M. Zelman, MPH, RD, LD on March 01, WebMD, LLC. All rights reserved. leafy-greens-rated

3 LEAFY GREENS ARE NUTRITIOUS Vitamin A found in watermelon is important for optimal eye health and boosts immunity by enhancing the infection-fighting actions of white blood cells called lymphocytes. Vitamin B6 found in watermelon helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B6 you need. Vitamin C in watermelon can help to bolster the immune system's defenses against infections and viruses and can protect a body from harmful free radicals that can accelerate aging and conditions such as cataracts. A two-cup serving of watermelon is also a source of potassium*, a mineral necessary for water balance and found inside of every cell. People with low potassium levels can experience muscle cramps. Number of portions: 10 Garden Salad Portion size: 1/2 cup INGREDIENTS 3 lbs raw green leaf lettuce 2/3 cup Italian lettuce 1. Wash, drain, chop, and refrigerate chopped lettuce until time of service. 2. Prepare Italian Dressing according to instructions on dressing packet of your choice or use prepared dressing. Refrigerate Italian Dressing until time of service. 3. Immediately before service, add salad dressing or serve dressing separately. Serve Garden Salad with Italian Dressing cold.

4 Number of portions: 10 Portion size: 1 cup Family-sized Recipe for Caesar-Style Salad 8 ozs French or Vienna bread 3 Tbsp + 1/2 tsp lemon juice 2 1/4 tsp Dijon mustard 2 1/4 tsp minced garlic 1/2 tsp black pepper 3 Tbsp + 1/2 tsp olive oil or other vegetable oil 2 large heads iceberg lettuce 2 heads romaine or cos lettuce 1/4 cup grated parmesan cheese 1. Preheat oven to 350 F. Spray sheet pan with non-stick vegetable spray, coating evenly. 2. Spread french bread, cut into 1 cubes, for croutons onto sprayed baking sheet and bake for minutes until golden color and crispy. Let cool. 3. For Dressing: In a mixing bowl, combine lemon juice, Dijon mustard, garlic and black pepper. 4. Whick in oil slowly at first and continue whisking until all of oil has been added. 5. Place toasted (cooled) croutons into large bowl and drizzle with a slight amount of dressing just to coat. 6. Add chopped lettuce to croutons and add remainder of dressing. Add parmesan cheese and toss lightly to evenly coat. 7. Serve salad immediately in 1-cup portions. Dear families; This month s feature recipe for North Dakota s are leafy greens. We hope you will try this recipe with your family. This recipe may also be served to the students during lunch. Don t forget to look for leafy greens at your local farmers market and/or local produce section of your grocery store from early spring through late fall.

5 ISD #347 Page 6 Recipe Sizing Report Oct 20, GARDEN SALAD & ITAL. DRESSING : ISD#347 F2S Attributes Allergens Present Allergens Absent Allergens Unidentified HACCP Process: #1 No Cook? - Milk Number of Portions: 100? - Egg Size of Portion: 1/2 Cup? - Peanut Alternate Recipe Name: Local Salad Greens? - Tree Nut w/ Homemade Italian Drsg? - Fish? - Shellfish? - Soy? - Wheat Ingredients Measures Instructions LETTUCE,GRN LEAF,RAW lbs + 7 ozs 1. Wash, drain and refrigerate chopped lettuce until time of serv ice at Italian Dressing... 3 lbs + 2 ozs 41 F. or colder. If desired, portion into 4 oz. Souffle Cu ps or serve with a 4 oz. Spoodle. 2. Prepare Italian Dressing according to instructions or use prepared dressing. Refrigerate Italian Dressing until time of service at 41 F. or colder. 3. Immediately before service, add salad dressing or serve dressin g separately in 1 oz portion cups. 4. CCP: Serve Garden Salad with Italian Dressing at 41 F. or colder. Calories Iron mg Protein g Protein % Cholesterol.. 0 mg Calcium mg Carbohydrates 4.04 g Carbohydrates % Sodium mg Vitamin A IU Total Fat g Total Fat % Dietary Fiber 1.60 g Vitamin A RE Saturated Fat 1.37 g Saturated Fat % Vitamin C mg Trans Fat * g Trans Fat % * - Denotes Missing Nutrient Values

6 ISD #347 Page 20 Recipe Sizing Report Oct 20, CEASAR-STYLE SALAD : ISD347F2S USDA Attributes Allergens Present Allergens Absent Allergens Unidentified HACCP Process: #1 No Cook? - Milk Number of Portions: 100? - Egg Size of Portion: 1 CUP? - Peanut Alternate Recipe Name: Ceasar-Style Salad? - Tree Nut w/ Local Green & Garlic? - Fish? - Shellfish? - Soy? - Wheat Ingredients Measures Instructions BREAD,FRENCH OR VIENNA (INCL SOURDOUGH)... 4 lbs LEMON JUICE... 2 cups MUSTARD YELLOW PREPARED... 1/2 cup GARLIC, MINCED... 1/2 cup PEPPER,BLACK... 2 Tbsp OIL,OLIVE,SALAD OR COOKING... 2 cups LETTUCE,ICEBERG (INCL CRISPHEAD TYPES),R head large LETTUCE,COS OR ROMAINE,RAW head CHEESE,PARMESAN,GRATED... 3 cups 1. Preheat convection oven to 350 F. Spray full size sheet pan with non-stick vegetable spray, coating evenly. 2. Spread french bread, cut into 1" cubes, for croutons onto sprayed baking sheet and bake for minutes until golden color and crispy. Let cool. 3. For Dressing: In a mixing bowl, combine lemon juice, Dijon mustard, garlic and black pepper. 4. Whick in oil slowly at first and continue whisking until all of oil has been added. 5. Place toasted (cooled) croutons into large bowl and drizzle with a slight amount of dressing just to coat. 6. Add chopped lettuce to croutons and add remainder of dressing. Add parmesan cheese and toss lightly to evenly coat. 7. Serve 8 oz. (1 cup) salad immediately. CCP: Keep salad at 41 F. or colder. Calories Iron mg Protein g Protein % Cholesterol.. 3 mg Calcium mg Carbohydrates g Carbohydrates % Sodium mg Vitamin A IU Total Fat g Total Fat % Dietary Fiber 4.92 g Vitamin A RE Saturated Fat 1.29 g Saturated Fat. 7.86% Vitamin C mg Trans Fat * g Trans Fat % * - Denotes Missing Nutrient Values

7 SpINACH SUNSHINE SALAD Serving Size: 1 cup Ingredients for 50 Servings 6 pounds fresh spinach leaves 4 red onions 6 red bell peppers 10 cucumbers 10 oranges DRESSING ½ cup red wine vinegar 2 tablespoons Dijon mustard ½ cup 100 percent orange juice 1 cup olive oil Ingredients for 100 Servings 12 pounds fresh spinach leaves 8 red onions 12 red bell peppers 20 cucumbers 20 oranges DRESSING 1 cup red wine vinegar ¼ cup Dijon mustard 1 cup 100 percent orange juice 2 cups olive oil Directions 1. Wash and devein spinach to remove stems. Spin in salad spinner until dry, or let air dry. Set aside. 2. Skin red onions, cut in half lengthwise and slice thin. Set aside. 3. Wash and slice red bell peppers lengthwise, then core and seed. Slice into julienne strips. Set aside. 4. Wash, and if desired, peel cucumbers, then slice lengthwise. Slice into thin round slices. 5. Peel, section and remove seeds from oranges. 6. To make dressing, combine red wine vinegar and Dijon mustard in a large bowl. Whisk in orange juice, then slowly whisk in oil until fully incorporated. 7. Place ¾ cup spinach in large individual salad bowl and top with ¼ cup of the cut vegetables and oranges. Drizzle dressing over salad and toss well to coat evenly. Portion remaining ingredients. Serve immediately. 8. Hold at 41 degrees F or lower. Sources: National Cancer Institute, Team Nutrition, U.S. Department of Agriculture and Nutrition Analysis Per Serving g 0.6 g 59.2 mg 2.7 g CALORIES TOTAL FAT SATURATED SODIUM DIETARY FAT FIBER 2.2 grams protein 7.8 grams carbohydrates 4,576.8 IU Vitamin A 59.1 milligrams Vitamin C 1.6 milligrams iron 71.8 milligrams calcium 45. Lettuce, Spinach, Kale and Other Greens

8 Greens are the No. 1 food you can eat regularly to help improve your health, says Jill Nussinow, MS, RD, a culinary educator in Northern California and the author of The Veggie Queen. That s because leafy vegetables are brimming with fiber along with vitamins, minerals, and plant-based substances that may help protect you from heart disease, diabetes, and perhaps even cancer. Even so, Americans are not eating as many vegetables each day as dietary experts recommend. Types and Varieties To encourage you to put more leafy vegetables on your plate, WebMD asked Nussinow to rank the country s most widely-eaten greens from most nutritious to least. Here s our top 10 list: Kale: This nutrition powerhouse offers everything you want in a leafy green, says Nussinow, who gave it her first-place ranking. It s an excellent source of vitamins A C, and K, has a good amount of calcium for a vegetable, and also supplies folate and potassium. Kale s ruffle-edged leaves may range in color from cream to purple to black depending on the variety. Before cooking with kale, collards, turnips, and chard, Nussinow recommends swishing the greens in a water-filled sink, draining the sink, then repeating this rinse until the leaves are dirt-free. Her favorite cooking method for these four greens is to rub the leaves in olive oil or tahini (sesame paste) and cook them for five minutes with garlic, olive oil, and broth. Collards: Used in Southern-style cooking, collard greens are similar in nutrition to kale. But they have a heartier and chewier texture and a stronger cabbage-like taste. Collards are an under-appreciated vegetable and most people don t know about them, suggests Nussinow. She says they re also popular with the raw food movement because the wide leaves are used as a wrapper instead of tortillas or bread. Down South, collards are typically slow cooked with either a ham hock or smoked turkey leg. A half cup has 25 calories. Turnip greens: If you buy turnips with the tops on, you get two vegetables in one, Nussinow tells WebMD. Turnip leaves are another Southern favorite traditionally made with pork. More tender than other greens and needing less cooking, this sharp-flavored leaf is low in calories yet loaded with vitamins A,C, and K as well as calcium. Swiss chard: With red stems, stalks, and veins on its leaves, Swiss chard has a beet-like taste and soft texture that s perfect for sauteeing. Both Swiss chard and spinach contain oxalates, which are slightly reduced by cooking and can bind to calcium, a concern for people prone to kidney stones. Chard contains 15 calories in one-half cup and is a good source of vitamins A and C. Nussinow likes to make a sweet-and-sour chard by adding raisins and vinegar to the cooked greens. Spinach: Popeye s favorite vegetable has 20 calories per serving, plus it s packed with vitamins A and C, as well as folate. And because heat reduces the green s oxalate content, freeing up its dietary calcium, cooked spinach gives you more nutrition than raw, says Nussinow. Spinach leaves can be cooked quickly in the water that remains on CONTINUED

9 them after rinsing, or they can be eaten raw in salads. Bags of frozen chopped spinach are more convenient to use than block kinds, and this mild-flavored vegetable can be added to soups, pasta dishes, and casseroles. Mustard greens: Another Southern green with a similar nutrition profile to turnip leaves and collards, mustard greens have scalloped edges and come in red and green varieties. They have a peppery taste and give off a mustardy smell during cooking. Their spiciness can be toned down by adding an acid, such as vinegar or lemon juice, toward the end of cooking, suggests Nussinow. Cooked mustard greens have 10 calories in onehalf cup. Broccoli: With 25 calories a serving, broccoli is rich in vitamin C and is also a good source of vitamin A, potassium, and folate. Americans eat about 6 pounds of it a year. Its stalks and florets add both crunch and color to stir-fries. While some kids may call this veggie trees, they often like it best raw or steamed with a yogurt-based dip. Nussinow mixes fresh broccoli into her pasta during the last three minutes of cooking so both are ready at the same time. Red and Green Leaf and Romaine Lettuce: A familiar sight in salad bowls, these lettuces are high in vitamin A and offer some folate. Leaf lettuces have a softer texture than romaine, a crunchy variety used in Caesar salads. Fans of Iceberg lettuce may go for romaine, a crispy green that s better for you. Nussinow points out the darker the lettuce leaf, the more nutrition it has, making red leaf slightly healthier than green. If you don t drown lettuce in a creamy dressing, one cup contains 10 calories. Cabbage: Although paler in color than other leafy greens, this cruciferous vegetable is a great source of cancer-fighting compounds and vitamin C. Nussinow considers thisversatile green the workhorse of the kitchen. Available in red and green varieties, cabbage can be cooked, added raw to salads or stir fries, shredded into a slaw, or made into sauerkraut. It s also a staple of St. Patrick s Day boiled suppers and can give off a strong smell when cooking. One-half cup cooked has 15 calories. Iceberg Lettuce: This bland-tasting head lettuce is mostly water. But it s the country s most popular leafy green and each of us eats about 17 pounds of iceberg a year. While tops in consumption, it s last on our list for its health benefits. It s not devoid of all nutrition, but it s pretty close, Nussinow tells WebMD. Although we re eating less iceberg than we did two decades ago, it s still a common ingredient on hamburgers and in taco salads. It can be a starter green, says Nussinow, to draw people into a broader array of salad greens. SOURCES: CDC: Fruits & Veggies Matter: Fruit & Vegetable of the Month. Council: Know Your Greens. Jill Nussinow, MD, RD, culinary educator; author,the Veggie Queen -- Veggies Get the Royal Treatment. Reviewed by Kathleen M. Zelman, MPH, RD, LD on March 01, WebMD, LLC. All rights reserved. leafy-greens-rated

10 LEAFY GREENS ARE NUTRITIOUS Vitamin A found in watermelon is important for optimal eye health and boosts immunity by enhancing the infection-fighting actions of white blood cells called lymphocytes. Vitamin B6 found in watermelon helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B6 you need. Vitamin C in watermelon can help to bolster the immune system's defenses against infections and viruses and can protect a body from harmful free radicals that can accelerate aging and conditions such as cataracts. A two-cup serving of watermelon is also a source of potassium*, a mineral necessary for water balance and found inside of every cell. People with low potassium levels can experience muscle cramps. Number of portions: 10 Garden Salad Portion size: 1/2 cup INGREDIENTS 3 lbs raw green leaf lettuce 2/3 cup Italian lettuce 1. Wash, drain, chop, and refrigerate chopped lettuce until time of service. 2. Prepare Italian Dressing according to instructions on dressing packet of your choice or use prepared dressing. Refrigerate Italian Dressing until time of service. 3. Immediately before service, add salad dressing or serve dressing separately. Serve Garden Salad with Italian Dressing cold.

11 Number of portions: 10 Portion size: 1 cup Family-sized Recipe for Caesar-Style Salad 8 ozs French or Vienna bread 3 Tbsp + 1/2 tsp lemon juice 2 1/4 tsp Dijon mustard 2 1/4 tsp minced garlic 1/2 tsp black pepper 3 Tbsp + 1/2 tsp olive oil or other vegetable oil 2 large heads iceberg lettuce 2 heads romaine or cos lettuce 1/4 cup grated parmesan cheese 1. Preheat oven to 350 F. Spray sheet pan with non-stick vegetable spray, coating evenly. 2. Spread french bread, cut into 1 cubes, for croutons onto sprayed baking sheet and bake for minutes until golden color and crispy. Let cool. 3. For Dressing: In a mixing bowl, combine lemon juice, Dijon mustard, garlic and black pepper. 4. Whisk in oil slowly at first and continue whisking until all of oil has been added. 5. Place toasted (cooled) croutons into large bowl and drizzle with a slight amount of dressing just to coat. 6. Add chopped lettuce to croutons and add remainder of dressing. Add parmesan cheese and toss lightly to evenly coat. 7. Serve salad immediately in 1-cup portions. Dear families; This month s feature recipe for North Dakota s are leafy greens. We hope you will try this recipe with your family. This recipe may also be served to the students during lunch. Don t forget to look for leafy greens at your local farmers market and/or local produce section of your grocery store from early spring through late fall.

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