OHCE Leader Lesson July 2009 Ranel Lasley, Caddo County OSU Extension Educator, FCS/4H 1
OHCE Oklahoma Home & Community Education Oklahoma Cooperative Extension Service does not endorse given name brand products. Information is for educational purposes only. OSU-USDA Cooperating. Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, sex, age or disability and is an Equal Opportunity Employer. 2
TABEL OF CONTENTS RECIPE PAGE Nutrition MyPyramid 4 Calorie/Portion Charts 5 Garden Salsa 9 Roasted Corn and Avocado Salsa 9 Pineapple-Kiwi Salsa 10 Roasted Tomatillo Salsa 10 Green Tomato Salsa 11 Pico de Gallo 11 Pineapple Salsa 12 Cherry Salsa 12 Summer Strawberry Salsa 12 Mango-Peach Salsa 13 Mango and Corn Salsa 13 Cantaloupe and Lime Salsa 13 Cha Cha Cha Salsa (Apple) 14 Apricot Salsa 14 Tomato Salsa 14 Cranberry Salsa 15 Fruit Salsa/Chips 15 Black Bean and Corn Salsa 15 3
NUTRITION: Eating a variety of healthy foods each day is important for staying healthy and feeling good. MyPyramid The USDA s new MyPyramid symbolizes a personalized approach to healthy eating and physical activity. It has been developed to remind consumers to make healthy food choices and to be active every day. It is a general guide that helps you choose a variety of foods to get the nutrients you need and the right amount of calories to maintain a healthy body. Activity Activity is represented by the steps and the person climbing them, as a reminder of the importance of daily physical activity. Moderation Moderation is represented by the narrowing of each fixed groups from bottom to top. The wider base stands for foods with little or no solid fats or added sugars. These should be selected more often. The narrower top area stands for foods containing more added sugars and solid fats. The more active you are, the more of these foods can fit into your diet. Variety Variety is symbolized by the 6 color bands representing the 5 food groups of the Pyramid and oils. This illustrates that foods from all groups are needed each day for good health. MyPyramid Calorie Levels MyPyramid assigns individuals to a calorie level based on their sex, age, and activity level. The chart below identifies the calorie levels for males and females by age and activity level. SEDENTARY = less than 30 minutes a day of moderate physical activity in addition to daily activities. MODERATELY ACTIVE = at least 30 minutes up to 60 minutes a day of moderate physical activity in addition to daily activities. ACTIVE = 60 or more minutes a day of moderate physical activity in addition to daily activities. Determine your daily portion allowances from each food group by referencing the charts below. Note: Discretionary Calorie Allowance is the amount of calories remaining after accounting for the calories needed for all food groups. 4
For health benefits, physical activity should be moderate or vigorous for at least 30 minutes up to 60 minutes a day. MyPyramid Daily Portions from Each Food Group Calorie Level 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200 Fruits 1 cup 1 cup 1.5 c. 1.5 c. 1.5 c. 2 cup 2 cup 2 cup 2 c. 2.5 c 2.5 c 2.5 c Vegetables 1 cup 1.5 c. 1.5 c. 2 c. 2.5 c. 2.5 c. 3 c. 3 c. 3.5 c. 3.5 c. 4 c. 4 c. Grains 3 oz. 4 oz. 4 oz. 5 oz. 6 oz. 6 oz. 7 oz. 8 oz. 9 oz. 10 oz. 10 oz. 10 oz. Meat & 2 oz. 3 oz. 3 oz. 5 oz. 5 oz. 5.5 6 oz. 6.5 6.5 7 oz. 7 oz. 7 oz. Beans oz. oz. oz. Milk 2 c. 2 c. 2 c. 3 c. 3 c. 3 c. 3 c. 3 c. 3 c. 3 c. 3 c. 3 c. Oils 3 tsp. 4 tsp. 4 tsp. 5 tsp. 5 tsp. 6 tsp. 6 tsp. 7 tsp. 8 tsp. 8 tsp. 10 11 Discretionary Calorie Allowance tsp. tsp. 165 171 171 132 195 267 290 362 410 426 512 648 MyPyramid Daily Portions from each Food Group My Calorie Level: My Portions Every Day: Fruit Vegetables Grains Meat & Beans Milk Oil Discretionary 5
Health Benefits of Fruits and Vegetables Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases. Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for type 2 diabetes. Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain cancers, such as mouth, stomach, and colonrectum cancer. Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of coronary heart disease. Eating fruits and vegetables rich in potassium as part of an overall healthy diet may reduce the risk of developing kidney stones and may help to decrease bone loss. Eating foods such as fruits that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake. What foods are in the fruit group? Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. What counts as a cup of fruit? In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group. Why is it important to eat fruit? Eating fruit provides health benefits people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits and vegetables provide nutrients vital for health and maintenance of your body. Nutrients Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans. Click on the nutrient name to link to the food sources table. http://www.mypyramid.gov/ Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. 6
Fruits are important sources of many nutrients, including potassium, dietary fiber, vitamin C, and folate (folic acid). Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice. Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. What foods are in the vegetable group? Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. What counts as a cup of vegetables? In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. Why is it important to eat vegetables? Eating vegetables provides health benefits people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body. Nutrients Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans. Click on the nutrient name to link to the food sources table. http://www.mypyramid.gov/ 7
Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.) Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas. Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption. Salsa, Spanish for sauce, is made from various chopped ingredients and may be fresh or cooked. It is commonly made from tomatoes, chilies and onions. Get your taste buds ready for some new sensations including fruit salsas. Savvy? Savvy, well informed and perceptive; to understand; comprehend; comes from the French verbs 'savoir faire', which means the 'know how'. Salsa Cruda [SAHL-sah] [CREW-duh] simply means uncooked, fresh salsa. Traditional salsas are a spicy sauce made with tomatoes, onions, peppers and seasonings. But today, many combinations of fruits and vegetables are used as a base for salsas. Fruit salsas add a burst of flavor and complement so many foods. Plus, fruits provide great flavor and fructose, the natural sugar in fruit that adds sweetness. Salsas are easy to prepare, and ingredients can range from common to exotic. Besides adding nutrients, salsas are a great way to add flavor and color to the simplest menu. Generally, salsas are low in calories and fat. A couple of exceptions are avocados and olives, but these do contain monounsaturated fat. 8
Garden Salsa 2 c. mixed chopped seasonal fresh vegetables, such as squash, broccoli, cauliflower, zucchini, red onion, tomato, and carrots 1/4 c. white wine vinegar 1/2 c. olive oil 2 limes, juiced 1 T. chopped fresh cilantro leaves 1 T. chili powder 1 t. salt 1/2 t. black pepper Mix all ingredients in a medium mixing bowl until well combined. Allow 30 minutes for flavors to develop before serving. Servee with chips. Roasted Corn and Avocado Salsa If you are not sure about the 4 ears corn, huskss and corn silk discarded heat of the recommended 3 T. extra-virgin olive oil chilies, check them on the Chili Pepper Heat Scale. Kosher salt and freshly ground black pepper http://www.gourmetsleuth.com 2 ripe Hass avocados, peeled, pitted, and cubed /chiliscale.htm 1 lime, juiced 1 small red onion, finely chopped 1 red bell pepper, seeded and finely chopped 1 jalapeno pepper, seeded and finely minced 3 T. chopped fresh cilantro or basil, plus more for garnish 2 T. red wine vinegar 6 c. mixed salad greens or baby spinach Preheat an outdoor grill or grill pan to medium-high (you may also preheat the oven broiler.) Rub the corn with 2 tablespoons of the oil and season with salt and pepper. Put the corn directly on the grill grates (or put in a baking pan if using oven method) and cook until the kernels are slightly charred on all sides, turning every couple of minutes. Remove from the heat. Using a sharp knife, carefully cut the kernels off of the cobs and put in a mixing bowl. Addd the avocado, lime juice, onions, bell peppers, jalapeno, cilantro, vinegar, and remaining 1 tablespoon of oil. Season with salt and pepper. 9
Pineapple-Kiwi Salsa 1 c. diced pineapple (fresh or canned in juice) 1 c. peeled and diced kiwi (about 2 or 3 whole kiwi) 2 T. chopped fresh cilantro leaves 1 jalapeno, seeded and minced 1 T. fresh lime juice Salt and freshly ground black pepper 1 T. olive oil 1 pound leftover roasted pork tenderloin, sliced crosswise into 1 thick slices 1 T. chili powder In a medium bowl, combine the pineapple, kiwi, cilantro, jalapeno, and lime juice and toss to combine. Season with salt and pepper and set aside. Heat the oil in a large skillet over medium heat. Season both sides of the pork slices with salt and pepper. Rub the chili powder into both sides of the pork. Add the pork to the hot pan and sear 2 minutes per side, until golden brown. Serve the pork with the salsa spooned over the top. ROASTED TOMATILLO SALSA 1 pound tomatillos, husked and rinsed 6 cloves garlic, unpeeled 1 small onion, cut into quarters 1 1/2 T. olive oil Salt and freshly ground black pepper 1 jalapeno, stemmed, seeded, and minced 1 lemon, juiced 1 lime, juiced The tomato and the tomatillo are native to Mexico. Preheat the oven to 400 degrees F. Place the tomatillos, garlic and onion on a baking sheet. Drizzle the vegetables with the olive oil. Season with salt and pepper. Roast the vegetables in the oven until browned and softened, about 15 to 20 minutes. Remove the vegetables from the oven and place the tomatillos and onion in a food processor. Squeeze the garlic cloves out of their peels into the food processor. Add the jalapeno, juice of 1 lemon and lime to the vegetables. Pulse until the mixture is fully incorporated but not pureed. Season the salsa with salt and pepper, to taste, and set aside. 10
Green Tomato Salsa Servings:8 Another great use for fall green tomatoes. This recipe for Green Tomato Salsa can be made to be smooth or a coarse salsa fresca style. Serve the smoother style salsa with fresh or purchased tortilla chips. The salsa fresca (chunky) salsa is a nice condiment with meats or to serve over tacos. 6 green tomatoes, coarsely chopped 1 jalapeño, large, seeded and finely chopped 1 garlic clove, minced 4 green onions, finely chopped 1 1/2 T. olive oil 2 T. fresh lime juice 1 t. kosher or Maldon salt 1/4 c. white onion, finely chopped For A Chunky Blended Salsa Combine all ingredients in a blender or food processor and blend until coarse chopped and blended. Salsa Fresca Combine all ingredients in a bowl and stir well. Allow the salsa to sit at least 1-2 hours to allow the flavors to blend. Pico de Gallo Yeilds 3 cups 1 1/2 pounds plum tomatoes, seeded, chopped 3/4 c. chopped onion 1/2 c. chopped fresh cilantro 3 T. fresh lime juice 3 T. minced seeded serrano or jalapeno chilies (about 2 medium) 1 t. sugar 2 garlic cloves, minced Add all ingredients in a medium bowl. Cover and refrigerate for at least 30 minutes prior to serving. This allow time for the flavors to blend. Serranos are normally quite hot, so add according to your tolerance level. 11
Pineapple Salsa 1 whole pineapple, peeled and diced 1 avocado, halved, pitted, and flesh diced 1/4 c. minced red onion 1/4 c. minced fresh cilantro leaves 1 T fresh lime juice 1/4 t. salt In a medium bowl, combine pineapple, avocado, onion, cilantro, lime juice and salt. Cover, and refrigerate for 1 hour. Yield: 2 cups Cherry Salsa 4 cups cherries, stemmed, pitted, and chopped 8 green onions, chopped 1 c. chopped fresh cilantro leaves 1/4 c. lemon juice 1 jalapeno pepper, chopped 1 clove garlic, chopped Mix all ingredients in a medium mixing bowl until well combined. Serve with your favorite chips. Summer Strawberry Salsa Makes 4 servings 2 c. diced strawberries ½ c. chopped purple onion ½ c. chopped fresh cilantro 1 jalapeno chili, finely chopped ¼ c. finely chopped fresh mint 2 T. olive oil ¼ c. white balsamic vinegar Combine all ingredients. Cover and refrigerate at least 30 minutes before serving. Each serving equals about: ½ cup fruit and 1 teaspoon oil. Cost per serving: 48 cents. Serving suggestions: This salsa is wonderful with roasted Cornish hen and baked turkey or with chips. 12
Mango-Peach Salsa 8 ounces frozen peach slices, diced small 8 ounces frozen mango chunks, diced small 1 jalapeno, finely chopped 1/4 teaspoon salt 1/4 cup chopped fresh cilantro leaves 1 lime, juiced Mix until well combined. Mango and Corn Salsa Makes 4 servings 2 medium mangoes, peeled and diced 1 cup whole-kernel canned corn, drained 1 cup diced red pepper ½ cup purple onion ¼ cup chopped fresh cilantro 2 tablespoons fresh lime juice 1 tablespoon olive oil ¼ cup seasoned rice vinegar ¼ teaspoon salt Combine all ingredients. Cover and refrigerate for 30 minutes before serving. Each serving equals about: ½ cup fruit, ¼ cup vegetable and ¾ teaspoon oil. Cost per serving: 55 cents. Serving suggestions: This salsa complements most any red meat or can be served with chips. Cantaloupe and Lime Salsa Makes 4 servings 2 c. diced cantaloupe ½ c. purple onion 2 t. canned chopped green chilies, drained ¼ c. chopped fresh cilantro 2 T fresh lime juice ½ t. pepper 1 T sugar Combine all ingredients. Cover and refrigerate for 30 minutes before serving. Each serving equals about: ½ cup fruit and about 15 discretionary calories. Cost per serving: 58 cents. Serving Suggestions: The citrus and sweet flavor of this salsa nicely complements fish and seafood. 13 Select mangoes that yield to pressure. They can be stored at room temperature to ripen.
Cha Cha Cha Salsa (Apple) Makes about 2 cups 3 medium Red Delicious apples, cored and chopped 2 (4-ounce) cans diced Green Chilies 1/2 c. raisins 1/2 c. thinly sliced green onions 1/3 c. cider vinegar 3 T. brown sugar 1/4 t. ground cumin (optional) Combine apples, chilies, raisins, onions, vinegar, sugar and cumin in medium bowl. Cover and chill at least 1 hour. Serve with grilled chicken or pork, or on baked tortilla chips. Apricot Salsa 1 c. Dried Apricots, diced 2 lg. Tomatoes, seeded and chopped ½ c. Sweet or Red Onion, chopped ½ c. Fresh Cilantro, minced 2 Jalapeno Peppers, seeded and finely chopped 2 T. Lime Juice ½ t. Salt Dice the apricots into ¼ inch pieces using kitchen shears. Combine all ingredients in small bowl; refrigerate 2 hours. Serve with tortilla chips or grilled chicken or port. The heat can be turned up by adding more jalapeno peppers. Tomato Salsa 2 c. fresh tomatoes, diced or 15 oz. can diced tomatoes, drained, liquid reserved ½ medium yellow onion, finely chopped 1 green bell pepper, finely chopped 1 clove garlic, minced 2 T. cilantro, chopped ½ t. cumin Juice of ½ lime Add jalapeño pepper to increase the heat. Mix together. Add some reserved tomato liquid to thin if desired. Cover and refrigerate 30 minutes to 24 hours to allow flavors to blend. Serve with low-fat chips or vegetable sticks. You can increase or decrease the amount of any ingredient to adjust the flavor to your liking. 14
Cranberry Salsa 1 ½ c. cranberries, chopped 2 green onions, chopped 1 small jalapeno pepper, seeded and minced 1/4 cup sugar 2 T. fresh cilantro, minced 1 t. ginger 1 T. lemon juice 1 8 oz. pkg. fat free cream cheese Low-fat Ritz crackers or Melba Toast Combine first 7 ingredients, cover and refrigerate 4 hours. To serve, spread crackers with 1 teaspoon cream cheese and top with salsa mixture. Makes 42 appetizer servings. Nutrition information per 2 teaspoon serving of salsa. 7 calories;.0g. total fat; 1.3g. carbohydrate. Fruit Salsa with Cinnamon Chips Fruit Salsa: 1 pint fresh strawberries, chopped 1 large banana, chopped 1 red Delicious Apple, chopped 1 kiwifruit, peeled and chopped ¼ c. fresh lemon juice ¼ c. sugar ¼ t. ground nutmeg ½ t. ground cinnamon Yields: 4 servings For Cinnamon Chips: 4 (7 ½ inch) flour tortillas Vegetable Spray 2 T. Sugar ¾ t. Cinnamon To make salsa: Combine first 4 ingredients. Stir together lemon juice, ¼ cup sugar, nutmeg, and ½ teaspoon cinnamon; toss with fruit. Chill. To make Chips: Cut each tortilla into eighths. Arrange pieces on baking sheet. Lightly coat with cooking spray. Combine cinnamon, and sugar and sprinkle over chips. Bake at 350 for 6 to 8 minutes or until lightly browned. Serve with fruit salsa. Black Bean and Corn Salsa 1 can black beans, rinsed and drained 2 c. fresh or frozen corn, thawed 5 plum tomatoes, chopped 1 lg. Sweet red pepper, chopped 1 can (4 oz) chopped green chilies ¼ c. chopped red onion ¼ c. minced fresh cilantro 2 T. lime juice 2 garlic cloves, minced 1 t. sugar 1 t. salt ½ t. ground cumin 1 jar (16 oz) salsa Tortilla chips In a large bowl, combine the beans, corn, tomatoes, peppers, chilies, onion, cilantro, lime juice, garlic, sugar, salt and cumin. Stir in salsa until blended. Serve with chips. 15
OSU-USDA Cooperating. Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, sex, age or disability and is an Equal Opportunity Employer. 16