Physicians Committee for Responsible Medicine

Transcription

1 Physicians Committee for Responsible Medicine

2 Contents Children s Health Frequently Asked Questions Meeting the USDA National School Lunch Program Requirements Making It Work for You A diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet Dietary Guidelines Resources Recipes from Golden Carrot Award winners Sofritas Tofu with Cilantro Lime Rice from DC Central Kitchen Spicy Black Bean Wrap from Atlanta Public Schools Chickpea Tagine with Wild Rice Pilaf from Central Park School for Children Veg-Out Chili from DC Central Kitchen Sushi Bowl from the Village Kitchen Product Recipe Ideas Beyond Meat Dr. Praeger s VeggieLand Los Cabos Bolognese Veggie Penne from Oakland Unified School District 2 Vegan Quantity Recipes for School Lunch Programs

3 Children s Health School cafeterias play a critical role in providing healthy meals to children and establishing healthy eating habits that will last a lifetime. There has never been a time when good eating habits were as important as they are today. More than 30 percent of children and adolescents are overweight. Twenty-five percent of children ages 5 to 10 have high cholesterol levels, high blood pressure, or other early warning signs of heart disease. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes. The Academy of Nutrition and Dietetics Health authorities are calling for more vegetables, fruits, and other healthful, high-fiber foods in children s diets. By including plant-based meals, school lunch programs can serve meals that are typically high in fiber and other important nutrients and low in cholesterol and saturated fat. More and more children are looking for vegetarian options, too. By serving vegan entrées, schools can meet the needs of vegetarian, vegan, lactose intolerant, and other students. Providing these foods can help everyone eat more healthfully. Frequently Asked Questions What s the difference between vegetarian and vegan? Vegetarians eat plant-based foods, dairy products, and eggs. Vegans eat only plant-based foods. They do not eat dairy, meat, or eggs. Are vegan entrées nutritious? Yes! As you ll see, vegan entrées can meet the U.S. Department of Agriculture s National School Lunch Program (NSLP) requirements. They re generally lower in saturated fat and cholesterol and higher in fiber than vegetarian and meat entrées. Protein needs can be easily met. Will students eat it? Yes! We ll give you some ideas on how to market the options, and we ve seen schools across the country incorporate vegan entrées with success. For examples, please see our Golden Carrot Award winners at HealthySchoolLunches.org. Plus, all the recipes in this book are from Golden Carrot Award-winning schools that serve vegan entrées. Vegan Quantity Recipes for School Lunch Programs 3

4 Meeting the USDA National School Lunch Program Requirements Meeting the requirements for the NSLP is easy to do with plant-based options. Vegetables and whole grains can be used in the same way as standard lunch options. Meat alternates may require some creativity, and that s where our recipes come in. The USDA encourages a variety of meat/meat alternates, and daily and weekly requirements are for lunch only. No meat/meat-alternate needs to be served with breakfast. There are many meat alternates that can meet NSLP requirements. Lunch Meal Pattern Grades K-5 Grades 6-8 Grades 9-12 Meal Pattern Meat/Meat Alternates (ounce equivalent) Amount of Food Per Week (Minimum Per Day) 8-10 (1) 9-10 (1) (2) Food Cooked dry beans or peas Tofu commercially prepared Soy yogurt Nuts and seeds* Nut and seed butters Equals 1-ounce equivalent meat alternate 1/4 cup 2.2 ounces or 1/4 cup 4.0 fluid ounces or 1 ounce 2 tablespoons *Nuts or seeds may be used to meet no more than one-half of the meat/meat alternate component with another meat/meat alternate to meet the full requirement. Making It Work for You Just as with any new entrée, marketing new plant-based options is the key to a successful program. Schools market their new veg options in different ways. Here are a few ideas: Taste tests both introduce students to healthier options and promote more nutritious foods, allowing schools to identify the foods students will accept and build interest. Post signage about the new options throughout the school and lunchroom to garner student excitement. Putting healthful foods first in the buffet line or only offering healthier food options in lunch lines increases healthy food consumption. Give stickers to students for trying the new options. Stickers have the power to motivate! Resources To learn more about how other schools are adding vegan options to their lunches, please see our Best Practices Guide and Vegetarian Options for School Lunches booklet. These booklets and more resources can be found at HealthySchoolLunches.org. 4 Vegan Quantity Recipes for School Lunch Programs

5 50 s 100 s Ingredients Weight Measure Weight Measure Directions Tofu, extra firm 13 lbs,12 oz 27 lbs, 8 oz Vegetable oil 1/4 cup Vegetable broth, low-sodium Tomato paste, canned, without salt 1 1/4 gals, 1 cup 2 1/2 gals, 2 cups 1 1/3 cups, 1 tbsp 2 3/4 cups, 1/2 tbsp Adobo fresco 1/4 cup Garlic powder 1/3 cup, 3/4 tsp 2/3 cup, 1 3/8 tsp Brown sugar, unpacked Sofritas Tofu DC Central Kitchen, Washington, D.C. 1/3 cup, 3/4 tsp 2/3 cup, 1 3/8 tsp Cumin, ground 2/3 cup 1 1/3 cups Onion powder 1/3 cup, 3/4 tsp 2/3 cup, 1 3/8 tsp Paprika 2 tbsp, 2 tsp 1/3 cup Black pepper, ground 2 tbsp, 2 tsp 1/3 cup Oregano leaves, dried 1/3 cup, 3/4 tsp 2 tbsp, 2 3/8 tsp Cinnamon, ground 1 tbsp, 1 1/8 tsp 2 tbsp, 2 3/8 tsp Salt, table 2 tbsp 1/4 cup 1. Cut tofu into 1" cubes and transfer to colander. Allow tofu to drain for minutes until most of the water has been removed. 2. Use hands to crumble tofu into small pieces (should resemble scrambled egg). 3. In a large pot over medium high heat, add oil and sauté tofu for approximately 1 minute. 4. Place ingredients in blender and blend until smooth. 5. Add sauce to pan with tofu and mix well. 6. Allow to simmer for approximately 2 minutes, stirring occasionally. 7. Cover and cook for an additional 5 minutes. 8. Serve with 4 ounces of Cilantro Lime Rice. Golden Carrot Award Winner 2015 Size of Portion: 0.5 cup (4.4 ounces by weight) Meal component contribution: Each serving provides 2 ounces meat alternate. Calories 158 kcal Saturated Fat 0.94 g Iron 3.82 mg % of calories from fat 51.98% Protein g Cholesterol 0 g Calcium mg % of calories from saturated fat 5.36% Carbohydrate 9.16 g Vitamin A mcg Sodium 770 mg Total Fat 9.11 g Vitamin C 2.7 mg Dietary Fiber 1.65 g Vegan Quantity Recipes for School Lunch Programs 5

6 Cilantro Lime Rice DC Central Kitchen, Washington, D.C. 50 s 100 s Ingredients Weight Measure Weight Measure Directions Golden Carrot Award Winner 2015 Rice, long grain, brown 3 lbs, 2 oz 6 lbs, 4 oz Water 1 gal 2 gals Vegetable oil 1/4 cup Salt 1 tbsp 2 tbsp Cumin, ground 1 tbsp + 2 tsp 3 tbsp + 1 tsp Onions, raw, chopped 1 2/3 cups 3 1/3 cups Garlic powder 2 1/2 tsp 1 tbsp + 2 tsp Lime juice 1/4 cup Cilantro leaves, raw 2 cups 1 qt Size of Portions: 4 ounces by weight Number of Portions: 50 Meal component contribution: Each serving provides 2 ounces meat alternate 1. Peel and dice onions. 2. Preheat oven to 350 F. 3. In a large sieve, rinse rice with water and drain. 4. In a 4 hotel pan, add 8 cups of rice and 1 gallon of water. 5. Add oil, onion, garlic powder, cumin, and salt, and mix to combine. 6. Cover with aluminum foil and place in oven. Cook for approximately 1 hour until rice is tender. 7. Wash and mince cilantro. 8. Remove rice from oven and mix in lime juice and cilantro prior to serving. 9. Each hotel pan should yield 50 4-ounce servings of rice. CCP: Heat to 140 F or higher. CCP: Hold for hot service at 135 F or higher. Calories 121 kcal Saturated Fat 0.34 g Iron 0.57 mg % of calories from fat Protein 2.59 g Cholesterol 0 g Calcium mg % of calories from saturated fat 2.54% Carbohydrate g Vitamin A IU Sodium 149 mg Total Fat 2.02 g Vitamin C 3.5 mg Dietary Fiber 1.34 g 6 Vegan Quantity Recipes for School Lunch Programs

7 Spicy Black Bean Wrap Atlanta Public Schools, Atlanta, Ga. 25 s Ingredients Weight Measure Directions Golden Carrot Award Winner 2015 Vegetable blend-fajita, frozen 1 lb, oz 3/4 qt + 2 tsp Black beans 3 lbs, oz 1 1/2 qt + 1/4 cup Vegetable oil oz 1/4 cup Spice taco seasoning oz 1/4 cup + 1/2 tsp Water oz 3/4 tbsp + 1/4 tsp Salsa oz 1 cup + 9 tbsp Tortilla, flour 8 hearty grain 2 lbs, oz 25 each Size of Portion: 1 wrap, 3 ounce bean mixture Number of Portions: 25 Meal component contribution: Each serving provides 1 ounce meat alternate and 1.75 ounce grains. 1. Thaw fajita vegetables in the refrigerator overnight or under cold running water. Drain the vegetables of excess liquid, set aside until needed. 2. Open the can(s) of black beans and pour them into a colander, rinse the beans well, and allow to drain. Set aside until needed. 3. Coat a large pan with oil. Add the fajita vegetables and sauté until tender. Once the vegetables are tender, add taco seasoning, water, and the black beans, continue to stir frequently. 4. Add the salsa to the bean mixture, stir well to incorporate. Turn the heat to medium-low and simmer for about 10 minutes or until the beans are tender. 5. Remove the beans from the heat and place them in a 2 pan. Place that pan over an ice bath and stir occasionally until cooled down. Place in walk-in cooler until ready to assemble wraps. Must be below 40 F to assemble. 6. In 10 tortilla add 3 ounces (1/3 cup) of bean mixture. Take the left and right sides of the tortilla and fold them toward the center. Next, take the side closest to you and fold it toward the center of the wrap, continue to fold the wrap away from you until the wrap is completely closed and the seam side is facing the cutting board. At time of service, cut on diagonal for presentation. Calories 218 kcal Saturated Fat 0.7 g Iron 2.7 mg % of calories from fat 16.6% Protein 9.5 g Cholesterol 0 g Calcium 70 mg % of calories from saturated fat 2.8% Carbohydrate 38.1 g Vitamin A 543 IU Sodium 357 mg Total Fat 4.2 g Vitamin C 7.8 mg Dietary Fiber 10.5 g Vegan Quantity Recipes for School Lunch Programs 7

8 50 s Ingredients Weight Measure Directions Chickpea Tagine Vegetable oil Sweet potato, raw, chopped in 2 cubes Cinnamon, ground Salt Chickpea Tagine with Wild Rice Pilaf Vegetable, oil Onions, raw, chopped in 1/2 cubes Beans, garbanzo, canned, low-sodium Cumin, ground Orange juice, from concentrate Base, vegetable, no MSG Vinegar, cider Pepper, black, ground Wild Rice Pilaf Water Rice, brown, long grain, parboiled, dry Wild rice, raw Base, vegetable, no MSG Cranberries, dried, sweetened Parsley, raw, chopped, 8 lbs 5 lbs 3 lbs 1 lb 1 cup 2 tbsp 1/2 tsp 2 cups 2 1/2 #10 can, drained 2 tbsp 1 qt 1/2 tbsp 1 gal 1 cup Size of Portion: 3/4 cup scoop bean mixture; 1 cup rice pilaf Number of Portions: 50 Meal component contribution: Each serving provides 2 ounce meat alternate, 0.25 vegetable, and 2 ounce grains. Central Park School for Children, Durham, N.C. Sweet Potatoes 1. Toss potato cubes with 1 cup oil, 2 tablespoons cinnamon, and 1 tablespoon salt. 2. Roast potatoes on baking sheet in convection oven at 350 F for about 40 minutes, stirring and turning pieces over occasionally. (Conventional oven at 400 F for minutes.) Potatoes should be just soft enough to pierce easily with a fork. Beans 1. In a large pot or tilt skillet, heat oil on medium high heat. 2. Add onions and stir often for about 5 minutes. Then add remaining ingredients. If the mixture appears dry, add just enough water so that mixture resembles a thick stew. 3. Add roasted sweet potato chunks and reduce temperature to medium low heat. Simmer for 10 minutes. 4. Transfer for 4 hotel pan and hold for hot service. Wild Rice Pilaf Recipe by Linden Thayer 1. Spray two 4 steam table pans with pan release. Golden Carrot Award Winner Add 2 quarts water per steam table pan. Add 1/4 cup vegetable base to each pan. Stir to combine. 3. Add 2.5 pounds brown rice and 1.5 pounds wild rice to each pan. Add 1/2 pound cranberries to each pan. Stir to distribute rice evenly in the pan. 4. Steam immediately for about 25 minutes in combioven on steam setting or in steamer until rice has fully absorbed the liquid. Use a spoon to check the amount of water left in the bottom of the pan. Cook to a minimum internal temperature of 145 F or higher. 5. When rice is cooked, remove from steamer and fluff with a utensil. Hold for hot service. 6. Garnish with chopped fresh parsley just before service. CCP: Heat to 145 F or higher for at least 15 seconds. CCP: Hold at 135 F or higher. Calories 544 kcal Saturated Fat 1.2 g Iron 3.3 mg % of calories from fat 15.8% Protein 14.7 g Cholesterol 0 mg Calcium 70.7 mg % of calories from saturated fat 1.9% Carbohydrate g Vitamin A Sodium mg Total Fat 9.6 g Vitamin C 15.1 mg Dietary Fiber 10.8 g 8 Vegan Quantity Recipes for School Lunch Programs

9 Garbanzo Bean Salad Veg-Out Chili DC Central Kitchen, Washington, D.C. Golden Carrot Award Winner s Ingredients Measure Directions Onions, chopped Green peppers, chopped Kidney beans, canned, low-sodium Black beans, canned, low sodium Great Northern beans, canned, low-sodium Vegetable oil Ground chili peppers Garlic powder Chili powder Tomato puree, without salt Diced tomatoes, canned, low-sodium Tomato paste, canned, low-sodium Water Corn kernels, frozen or cut off cob Salt Ground black pepper 2 s 2 s 17 s 10 cups 10 cups 3 tbsp + 1 tsp + 2 tbsp 1 tbsp + 2 tsp 1/4 cup 7 s 5 cups 1 1/4 cup 5 cups 2 s 1 tbsp + 2 tsp 1 1/4 tsp 1. Wash and chop onions and green peppers. 2. Rinse and drain beans. 3. In a large pot over medium-high heat, add oil and sauté onions, green peppers, green chilies, garlic powder, and chili powder until vegetables are tender and aromatic. 4. Add all tomato products, water, corn, salt, black pepper, and all beans and cook until flavors develop, about 35 minutes. Size of Portion: 0.5 cup Number of Portions: 50 Meal component contribution: Each serving provides 2 ounce meat alternate. Calories 228 kcal Saturated Fat 0.34 g Iron 4.1 mg % of calories from fat 7.5% Protein 13.2 g Cholesterol 0 g Calcium 90.5 mg % of calories from saturated fat 1.3% Carbohydrate 42.1 g Vitamin A IU Sodium mg Total Fat 1.9 g Vitamin C 18.4 mg Dietary Fiber 13.6 g Vegan Quantity Recipes for School Lunch Programs 9

10 Garbanzo Bean Salad Sushi Bowl The Village Kitchen, Eugene, Ore. 200 s Ingredients Weight Measure Directions Golden Carrot Award Winner 2015 Rice, brown Sushi Rice Seasoning Rice wine vinegar Sugar Salt Baked Tofu-marinade Coriander, ground Fresh garlic, peeled and minced Fresh ginger, peeled and minced Tamari, wheat free White vinegar Maple syrup Orange juice concentrate Water Baked Tofu Extra-firm tofu, sliced into 2.2 ounce slabs and pressed Vegetable oil Toasted nori 18 lb, 12 oz 27 1/2 pounds 3 s 1 cup 6 tbsp 1/4 cup 1 cup 1 s 1 s 1 cup 24 oz 4 cups 600 sheets Sushi Rice 1. Preheat oven to 325 F. 2. Put 3 pounds, 2 ounces brown rice each into 6 hotel pans. Pour 3 quarts boiling water over rice in each pan. Cover pans and bake in oven for one hour. Remove from oven, stir 3/4 cup sushi seasoning into each pan. 3. Heat all sushi rice ingredients in a pan over medium-low heat until dissolved. Baked Tofu 1. Preheat oven to 375 F. 2. Mix marinade ingredients thoroughly. 3. Oil 4 sheet pans with oil. Lay tofu slabs in a single layer on sheet pans. Pour marinade equally over each pan. Let sit for 20 minutes, then flip tofu and let sit for another 20 minutes. 4. Bake tofu for 20 minutes. Flip tofu and bake for another 20 minutes. 5. Serve immediately or hold in warmer through service. To serve, place one 3/4 cup scoop brown rice in each bowl with one 2.2-ounce slice of tofu and three pieces of.625 grams toasted nori. Size of portion: 3/4 cup rice, 2.2 ounce slice baked tofu, grams toasted nori. Meal component contribution: Each serving provides 1.5 grain ounce equivalent and 1 ounce equivalent meat/meat alternate Calories 82 kcal Saturated Fat 0.5 g Iron 2.8 mg % of calories from fat 34.8% Protein 7.2 g Cholesterol 0 g Calcium 62 mg % of calories from saturated fat 5.5% Carbohydrate 9.4 g Vitamin A 1921 IU Sodium 345 mg Total Fat 3.4 g Vitamin C 6.2 mg Dietary Fiber 46 g 10 Vegan Quantity Recipes for School Lunch Programs

11 Product Recipe Ideas These kid-friendly, easy-to-use products are a great addition to your menu and a timesaver too. Beyond Meat Lightly seasoned Chicken-Free Strips, Beef-Free Crumble CN equivalent. 1 ounce of Beyond Meat equals 1 ounce meat alternate. Product Recipe Idea: Use Beyond Meat s products in place of the chicken strips or beef crumbles you already have on the menu or refer to Oakland Unified School District s recipe on the next page. Dr. Praeger s Vegetarian Burger CN Labeled. 2 ounce equivalent meat alternate. Product Recipe Idea: Replace the regular burger in your lunch line with Dr. Praeger s burger. VeggieLand California Veggie Burger Veggie Wrap Not CN labeled. Guarantees meat equivalents based on CN methodology for its products. Product Recipe Idea: Bake California Veggie Burger, and when cool, slice into 1/2 strips. Layer veggie burger with other all ingredients into flour tortilla, then wrap and serve. Los Cabos MCI Foods Vegan Burrito CN Labeled. 2 ounce equivalent meat alternate. Product Recipe Idea: Replace the regular burrito in your lunch line with Los Cabos vegan burrito. Vegan Quantity Recipes for School Lunch Programs 11

12 Bolognese Veggie Penne Oakland Unified School District Oakland, Calif. 100 s Ingredients Weight Measure Directions Vegetable oil Onions, raw Garlic, raw Beyond Meat, Beef Crumbles Sauce, spaghetti Tomato paste, canned, without salt added Basil, dry Penne, Barilla (WG) Size of Portion: 12 ounces Number of Portions: 100 Meal component contribution: 6 lbs + 2 oz 12 lbs + 8 oz 12 lbs, 8 oz 5 3/4 of a #10 can 1 cup + Each serving provides 2 ounce meat alternate and 2 ounce grains. 1. Dice onion and garlic. 2. Heat oil in a pot large enough to contain all ingredients. 3. Add onion and garlic and cook, stirring frequently until onions have softened. 4. Add tomato paste and cook, stirring for an additional 5 minutes. 5. Add Beyond Meat Crumbles, tomato sauce, tomato paste, and basil and stir well to combine. 6. Simmer the sauce for minutes. CCP: Heat to 165 F or higher for at least 15 seconds. 7. Cool if not using immediately. 8. Refrigerate until ready to use. CCP: Refrigerate until served. 9. Cook pasta according to package instructions. 10. Cool if not using immediately. 11. Refrigerate until ready to use. CCP: Cool to 41 F or lower within 4 hours. CCP: Refrigerate until served. To serve, place 1 8-ounce spoodle pasta on plate and top with 1 8-ounce spoodle sauce. If combining pasta and sauce before service, mix all of the sauce with all of the pasta and serve a 12-ounce portion. Calories 354 kcal Saturated Fat 0.17 g Iron 7.75 mg % of calories from fat 14.43% Protein g Cholesterol 0 g Calcium % of calories from saturated fat 0.44% Carbohydrate g Vitamin A IU Sodium mg Total Fat 5.67 g Vitamin C 3.20 mg Dietary Fiber 8.08 g For more resources, visit HealthySchoolLunches.org 12 Vegan Quantity Recipes for School Lunch Programs