Philly Students Heat It Up Lessn Five: Vegetables Grade: 6-12 TRACKS Lessn Plan I. Nutritin Educatin Gal & Objective: Gal 1: Students will cmprehend cncepts cnsistent with USDA guidance related t eating and physical activity fr gd health. Objective: As a result f Pennsylvania s SNAP-Ed plan, students will knw, understand, analyze, and apply cncepts, as develpmentally apprpriate, that are cnsistent with USDA guidance abut the benefits f: 1. Eating a variety f whle grain prducts, fruits and vegetables, lw fat milk, and calcium-rich fds fr meals and/r snacks. II. Pennsylvania Educatinal Standards: A. 1.1 Learning t Read Independently B. 10.1 Cncepts f Health C. 10.2 Healthful Living D. 11.3 Fd Science and Nutritin E. 11.4 Child Develpment III. Outcmes: A. Students will discuss the rle f varius nutrients fund in vegetables. B. Students will discuss the imprtance f eating a variety f vegetables. C. Students will prepare and sample a healthful and simple dish. IV. Materials: A. Handuts: Guide t Buying Fresh Vegetables B. Fd tasting: Pasta Primavera; Black Bean Sup (sub) 1. Hliday tasting: Ryan s Rckin Layered Salad (May- Cinc de May) 2. Sweet Ptat and Black Bean Chili (Sub 2) C. Fd and paper prducts needed t prepare the recipe D. Hand wipes and glves E. Skillet and tngs and/r serving spn F. Reinfrcement that cnveys the apprpriate nutritin message G. Extensin activity: Vegetable/Vitamin/Mineral matching game and Vegetable Gruping Wrksheet H. Caregiver Newsletter: Vegetables and Yur Health V. Prcedure: A. Intrductry: 1. Intrductin f nutritin educatr and lessn 2. Review f what was cvered last week as well as the recipe that was prepared. 3. Explanatin f fd that will be prepared this week. Drexel University, Cking Club 5, Revised 7/14, Page 1
B. Develpmental 1. Why shuld we eat a variety f vegetables? a. Discuss the imprtance f vegetables. b. Discuss different ways t purchase vegetables (canned, frzen, fresh) and the different ways they can be prepared (raw, biled, sautéed, steamed, micrwaved, fried). 1) It is difficult t find certain vegetables fresh all year rund. Instead, we can buy them frzen r canned. Ask students what types f vegetables they can find frzen r canned. When buying canned vegetables, what shuld we lk fr n the label? (N salt added) 2) We can prepare vegetables in different ways, just like we can buy vegetables in different ways. Ask students when they may eat raw vegetables. Explain that we can prepare vegetables lts f ways, even in the micrwave. 3) Example: Hw many different ways can students think t ck a certain vegetable, such as a ptat? Accept all reasnable answers. Baked, fried, micrwaved, mashed, biled, etc. c. Discuss the majr vitamins and minerals we get frm different vegetables. 1) Vitamin A is an imprtant vitamin that helps with things like eyesight. Tmates, carrts, kale, brccli, asparagus, and green peppers all have gd amunts f vitamin A. 2) Vitamin C helps prtect ur bdies frm damage. Lts f vegetables have vitamin C such as asparagus, brccli, carrts, cauliflwer, crn, cucumbers, green peppers, lima beans, ptates, spinach, and sweet ptates. 3) Vitamin K is imprtant fr bld cltting. When we get cuts, we need this vitamin t help us heal. Vegetables like brccli, kale, and spinach have this vitamin. 4) We need minerals just like we need vitamins. One very imprtant mineral is calcium. Calcium helps ur bnes and teeth stay strng. It even helps ur muscles wrk. Vegetables like brccli and dark green leafy vegetables have calcium. 5) Ptassium helps cntrl the water balance in ur bdies. Rt vegetables are especially high in ptassium. This includes ptates and sweet ptates. 6) Irn is a very imprtant mineral that we use t help carry xygen thrugh ur bld. This mineral is als fund in dark leafy green vegetables. Vitamin C and irn wrk tgether in the bdy. d. Discuss the types f diseases and cnditins we can help prevent by eating mre vegetables. 1) Eating plenty f vegetables ensures that we are getting enugh vitamins and minerals, which can help prevent us frm getting sick. 2) Damage dne by the sun and ther things in ur envirnment can cause diseases such as cancer and cardivascular disease. Vegetables have antixidants in them which may help t cmbat this damage. 3) Nt getting enugh vitamins like vitamins A and C can weaken ur eyes, skin, and hair. It can als make it harder fr ur cuts and bruises t heal. A cut that wn t heal is mre likely t get infected. 4) Osteprsis is a disease that can happen t men and wmen where their bnes are fragile and may break mre easily. This is caused by several things, like yur family histry and yur diet. Getting enugh calcium earlier in life may help prevent steprsis later in life. Drexel University, Cking Club 5, Revised 7/14, Page 2
2. Vcabulary fr the day: a. Vitamin: An essential cmpund required fr gd health. 3. Activity: Vegetables in Seasn: Refer t handut ( Guide t Buying Fresh Vegetables ) a. The fllwing vegetables are in seasn in the summertime: beets, cucumbers, brccli, crn, eggplant, green beans, tmates, summer squash, and zucchini. b. The fllwing vegetables are in seasn in the fall: squash, cauliflwer, mushrms, and sweet ptates. c. The fllwing vegetables are in seasn in the winter: kale, radishes, rutabaga, and turnips. d. The fllwing vegetables are in seasn in the spring: artichkes, asparagus, carrts, cllards, mustard greens, ptates, spinach, spring baby lettuce, sugar snap peas, snw peas, and nins. 4. Recipe preparatin and taste-testing: a. Pasta Primavera/ Black Bean Sup (sub) 1) Fresh, frzen, r canned vegetables may be used. 2) Students may be asked t d sme simple cutting, puring, and mixing. 3) Serving size fr cking club will be 1/2 cup per student (Pasta Primavera) and ½ cups per student (Black Bean Sup) b. Hliday tasting: Ryan s Rckin Layered Salad (May- Cinc de May) 1) Can use pre-packaged lettuce and carrts and canned crn fr easier preparatin. 2) Students may be asked t d sme simple cutting, puring, and mixing. 3) Serving size fr cking club will be ½ cup per student. c. Sweet Ptat and Black Bean Chili (Sub 2) VI. Cnclusin f Lessn: A. Distribute the reinfrcement, read the message and/r explain why they are getting the reinfrcement. B. Distribute Caregiver Newsletters. C. Thank the students fr their participatin and answer any questins they may have. D. Prvide each student with an extensin activity related t what was cvered in tday s lessn. Drexel University, Cking Club 5, Revised 7/14, Page 3
Pasta Primavera Serving Size: 1/3 f recipe Yield: 3 servings 1 cup ndles, uncked 1 Tablespn vegetable il 2 cups chpped frzen mixed vegetables 1 cup diced, canned tmates, drained 1 Tablespn margarine 1/4 teaspn garlic pwder 1/8 teaspn black pepper 3 Tablespns Parmesan cheese Instructins: 1. Ck ndles accrding t package directins. 2. While ndles are cking, heat il in a skillet. 3. Add vegetables and sauté until tender; stirring cnstantly. 4. Add tmates and sauté 2 mre minutes. 5. Tss vegetables with ndles and margarine. 6. Add seasnings; sprinkle with Parmesan cheese. Surce: Adapted frm: Simply Senirs Ckbk, p.43 Utah Family Nutritin Prgram Utah State University Extensin http://recipefinder.nal.usda.gv Drexel University, Cking Club 5, Revised 7/14, Page 4
Black Bean Sup Serving size: 1.5 cups Yield: 12 Nnstick cking spray 1 cup chpped nin 1/2 cup chpped carrt 1/2 cup chpped celery 2 clves garlic, minced 3 16 unce cans cked black beans 1 (14 unce) can whle tmates 3 cups lw sdium chicken brth 1/3 cup fresh cilantr, chpped 2 Tablespns tmat paste 1 Tablespn lime juice 1 teaspn grund cumin 1/8 teaspn cayenne pepper 1/8 teaspn grund black pepper 3/4 cup sur cream 1 Tablespn sur cream Instructins: Nutritin Facts Serving Size 1.5 C Servings Per Cntainer 12 Amunt Per Serving Calries 146 Calries frm Fat 60 Ttal Fat 2.2g Saturated Fat 1.1g Plyunsaturated fat.3g Chlesterl 4mg Sdium 388mg Ptassium 554mg Ttal Carbhydrate 24g Dietary Fiber 5.6g Prtein 8g * Percent daily values are based n a 2,000 calrie diet. Yur daily values may be higher r lwer depending n yur calrie needs: Calries: 2,000 2,500 Ttal Fat Less than 65g 80g Sat Fat Less than 20g 25g Chlesterl Less than 300mg 300mg Sdium Less than 2,400mg 2,400mg Ptassium 3,500mg 3,500mg Ttal Carbhydrate 300g 375g Dietary Fiber 25g 30g Prtein 50g 65g 1. Spray skillet. Add nin, carrts, celery, and garlic. Ck 10 minutes. 2. Stir in 2/3 f the black beans, tmates & their juice, chicken brth, cilantr, tmat paste, lime juice, cumin, cayenne, and pepper. 3. In small bwl, mash the rest f the black beans with frk and add t sup. 4. Bring t bil, reduce heat and simmer fr 30 minutes r until thickened. 5. Tp each serving with 1 Tablespn f sur cream. Serve. Surce: Yur Plan t Eating Mre Ckbk www.fruitsandveggiesmrematters.rg Drexel University, Cking Club 5, Revised 7/14, Page 5
Ryan s Rckin Layered Salad Serving Size: ½ cup Yield: 10 servings Time: 15 minutes 1 cup prepared lw-fat Ranch salad dressing 1 cup prepared salsa 1 (10-unce) package rmaine mix 1 (10-unce) package shredded carrts 1 (15-unce) can black beans, drained and rinsed 1 (15-unce) can whle kernel crn, drained 1 small red nin, diced 1 cup finely shredded reduced-fat cheddar cheese 1 cup baked trtilla chips, crushed Instructins: 1. Cmbine Ranch dressing and salsa; set aside. 2. In large bwl, layer the rmaine mix, carrts, black beans, crn, red nin, and cheese. 3. Pur the dressing/salsa mixture n tp; chill fr 45-60 minutes in refrigeratr. 4. When ready t serve, tp with crushed trtilla chips. Surce: 5 A Day http://www.5aday.gv/ Drexel University, Cking Club 5, Revised 7/14, Page 6
Sweet Ptat & Black Bean Chili Serving Size: ½ cup Yield: 15 servings Time: 40 minutes 2 teaspns extra virgin live il 1 nin, finely diced 1 sweet ptat, peeled and diced 2 clves garlic, minced 1 Tablespn chili pwder 2 teaspns grund cumin 1/8 teaspn salt 1 1/3 cups f water 1 15-unce can black beans, drained 1 15-unce can diced tmates 2 teaspns lime juice 2 Tablespns chpped fresh cilantr Instructins: 1. Heat il in skillet ver medium-high heat. Add nin and sweet ptat and ck, stirring ften, until the nin is slightly sftened. 2. Add garlic, chili pwder, cumin, and salt, stirring cnstantly, abut 1 minute. 3. Add water, bring t a bil, cver, reduce heat t maintain a gentle simmer and ck until the ptat is tender, abut 12-15 minutes. 4. Add beans, tmates, and lime juice; increase heat t high and return t a bil, stirring ften. Reduce heat t maintain a simmer and ck until slightly reduced, abut 4 minutes. 5. Remve frm heat and stir in cilantr. Surce: www.eatingwell.cm Drexel University, Cking Club 5, Revised 7/14, Page 7