Good Grinding
Wise Dining for
http://www.ctahr.hawaii.edu/NEW/GG
24 Quick Food & Nutrition Lessons Funded by:
State of Hawaii Executive Office on Aging In collaboration with:
University of Hawaii College of Tropical Agriculture and Human Resources (UHCTAHR)
Cooperative Extension Services (CES)Nutrition Education for Wellness (NEW) program
Supplemental Nutrition Assistance Program - Education (SNAP-Ed)
Sponsors & Collaborators Executive Office on Aging
Supplemental Nutrition Assistance Program Department of Human Services
County of Hawaii
City and County of Honolulu
County of Kauai
County of Maui
Alu Like
Lanakila Meals-On-Wheels
Contact Information Nutrition Service for Older Adults
1955 East-West Road #306 Honolulu, Hawaii 96822 Phone: (808) 956-4124
Fax: (808) 956-6457
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Table of Contents �
Good Grinding for Wise Dining Table of Contents
- 1 -
Good Grinding for Wise Dining Table of Contents
Page
Instructor Guide
Introduction 7 How to Use This Manual 11 Presentation tips 13 Strategies for Eating: Lessons 1 - 6
*Lesson 1: Easy Meals - “No cook cooking” 15
Tally Sheet 21 Handout (In Sheet Protector) Lesson 2: Sharing Meals – “Sharing is caring” 23 Tally Sheet 27
Handout (In Sheet Protector) Lesson 3: Food Storage – “No need, no buy” 29
Tally Sheet 33 Handout (In Sheet Protector)
*Lesson 4: One-Pot Meals – “One pot hits the spot”
35
Tally Sheet 41 Handout (In Sheet Protector)
Lesson 5: Microwave Meals – “Time is what we save when we microwave”
43
Tally Sheet 49
Handout (In Sheet Protector)
Lesson 6: Meals In Minutes – “Do little steps ahead and we’ll be quickly fed”
51
Tally Sheet 57
Handout (In Sheet Protector)
Choosing Foods: Lessons 7 – 12
*Lesson 7: Fruits and Veggies – “Fruits and veggies – more matters”
59
Tally Sheet 63
Good Grinding for Wise Dining Table of Contents
- 2 -
Handout (In Sheet Protector)
Lesson 8: Eating Out – “When eating out, choose fruits and veggies for our mouths”
65
Tally Sheet 69
Handout (In Sheet Protector) *Lesson 9: Eating for Wellness – “Create a plate with fruits and veggies”
71
Tally Sheet 75 Handout (In Sheet Protector) *Lesson 10: Seasonality of Fruits and Veggies – “Fruits and veggies are best in season and priced within reason”
77
Tally Sheet 83 Handout (In Sheet Protector) Lesson 11: Spending Less, Eating Better –“Shop smart for a healthy heart”
85
Tally Sheet 93 Handout (In Sheet Protector) *Lesson 12: Meal Planning – “Let’s make a meal plan, yes, we can”
95
Tally Sheet 101 Handout (In Sheet Protector) Regular Eating: Lessons 13 - 18
*Lesson 13: Healthy Bones – “Sticks and stones may break my bones, but calcium foods may help them”
103
Tally Sheet 107 Handout (In Sheet Protector) *Lesson 14: Nutritious Snacking – “Eat a little,do it often”
109
Tally Sheet 113 Handout (In Sheet Protector) Lesson 15: Whole Grains – “Whole grains we go! Go, go whole grains!”
115
Tally Sheet 119 Handout (In Sheet Protector) *Lesson 16: Fruits & Veggies – “All forms matter so put more on your platter”
121
Good Grinding for Wise Dining Table of Contents
- 3 -
Tally Sheet 129 Handout (In Sheet Protector) *Lesson 17: Protein-Rich Foods – “I vary, you vary, we all vary our protein”
131
Tally Sheet 137 Handout (In Sheet Protector) Lesson 18: Breakfast – “Let’s start great with a breakfast plate”
139
Tally Sheet 145 Handout (In Sheet Protector) Celebration Foods: Lessons 19 – 24
Lesson 19: Favorite Foods – “Favorite foods can be good, add fruits and veggies….yes, we should!”
147
Tally Sheet 151 Handout (In Sheet Protector) Lesson 20: Sugars/Fats/Salts – “Caution foods…watch out!”
153
Tally Sheet 157 Handout (In Sheet Protector) *Lesson 21: Living Local – “Try all kinds” 159 Tally Sheet 163 Handout (In Sheet Protector) Lesson 22: Local Healthy Snacks – “Snacks are fine, especially, the local healthy kind”
165
Tally Sheet 171 Handout (In Sheet Protector) *Lesson 23: Delicious Desserts – “Let’s have our dessert and eat it too, especially when it’s healthy for you”
173
Tally Sheet 179 Handout (In Sheet Protector) Lesson 24: Get-Togethers – “Keep it simple and enjoy the people”
181
Tally Sheet 185 Handout (In Sheet Protector) * These lessons have an optional recipe demonstration
Good Grinding for Wise Dining Table of Contents
- 4 -
Food Safety
Food Safety Introduction 187 Safe Food Handling Recipes
Table of Contents
189
Equipment List
191
*Bean Salad (Lesson 1 (1-1)) Bean Salad Handout
193
Bean Salad Spread Bean Salad Spread Handout
195
*Burritos (Lesson 4 (1-4)) Burritos Handout
197
Chop Suey Chop Suey Handout
199
*Creamy Fruit/Vegetable Salad (Lesson 13 (3-1)) Creamy Fruit/Vegetable Salad Handout
201
Fried Rice Fried Rice Handout
203
*Gon Lo Mein (Lesson 21 (4-3)) Gon Lo Mein Handout
205
Granola Granola Handout
207
*Leafy Tofu (Lesson 7 (2-1)) Leafy Tofu Handout
209
*Peanut Butter Log (Lesson 17 (3-5)) Peanut Butter Log Handout
211
*Pina Colada Sauce (Lesson 23 (4-5)) Pina Colada Sauce Handout
213
Potato Potato Handout
215
Pumpkin Shortbread Pumpkin Shortbread Handout
217
Quesadilla Quesadilla Handout
219
*Salsa (Lesson 10 (2- 4)) Salsa Handout
221
Good Grinding for Wise Dining Table of Contents
- 5 -
Scrambled Tofu Scrambled Tofu Handout
223
Skillet Fruit Skillet Fruit Handout
225
Somen Salad Somen Salad Handout
227
*Thousand Island Dressing (Lesson 9 (2-3)) Thousand Island Dressing Handout
229
*Tuna Sunshine Mix (Lesson 12 (2-6)) Tuna Sunshine Mix Handout
231
*Trail Mix (Lesson 14 (3-2)) Trail Mix Handout
233
Tuna Dip Tuna Dip Handout
235
Tuna Tofu Salad Tuna Tofu Salad Handout
237
*Vegetable Namul (Lesson 16 (3-4)) Vegetable Namul Handout
239
* These recipes have been incorporated into lessons indicated with new Lesson # and old (Module # - Lesson #). Glossary
Glossary of Terms 241 APPENDIX Catchy Phrases A-1 Answers to Safe Food Handling Matching Game A-2 Tally Sheet and Final Evaluation Checklist – For initial GGWD Project
A-3
Final Evaluation – For initial GGWD Project A-4
- 6 -
Instructor Guide
Good Grinding For Wise DiningInstructor Guide
- 7 - Introduction
Good Grinding for Wise Dining Instructor Guide
Introduction
Good Grinding for Wise Dining is a nutrition education curriculum for older adults that can be used in a group dining setting. Based on the dietary guidelines and food guidance system, the Good Grinding curriculum promotes healthy eating attitudes and behaviors using simple, targeted messages.The evidence-based approach to creating Good Grinding includes successful components or best practices of nutrition education for older adults. Messages throughout the curriculum include simple, “catchy phrases” that are reinforced throughout the lesson. Lessons were created to be fun, fast-paced, and interactive. Participants are actively engaged and are encouraged to share their experiences and problem solve. Older adults are also encouraged to practice healthy behaviors in their daily lives. Participants can then support each other in the group dining setting by promoting a healthy food environment.
Good Grinding for Wise Dining has been developed with input from Area Agencies on Aging (AAA’s) and their Nutrition Service Providers (NSP’s). Three series of pilot testing were completed at Alu Like and Lanakila sites on Oahu over two separate time periods. Over 150 older adults from Alu Like participated in the first series of pilot testing and over 200 older adults from Lanakila provided input during the second series of testing. Alu Like and Lanakila staff were also consulted and involved in developing this manual.
Good Grinding For Wise Dining Instructor Guide
Introduction 8 -
Good Grinding for Wise Dining (GGWD ) provides a total curriculum of 24 nutrition education lessons consisting of 4 modules with 6 lessons in each module:
� Module 1: Strategies for Eating o Easy meals o Sharing meals o Food storage o One-Pot Meals o Microwave Meals o Meals in Minutes
� Module 2: Choosing Foods o Fruits and veggies o Eating out o Eating for wellness o Seasonality of Fruits and Veggies o Spending Less Eating Better o Meal Planning
� Module 3: Regular Eating o Healthy bones o Nutritious snacking o Whole grains o Fruits & Veggies - All Forms Matter o Protein-Rich Foods o Breakfast o
� Module 4: Celebration Foods o Favorite foods o Sugars/fats/salts o Living local o Local Healthy Snacks o Delicious Desserts o Get Together
Good Grinding For Wise Dining Instructor Guide
Introduction 9 -
Good Grinding for Wise Dining is funded by the State of Hawaii, Executive Office on Aging in collaboration with the University of Hawaii (UH), College of Tropical Agriculture and Human Resources (CTAHR), Cooperative Extension Services (CES), Nutrition Education for Wellness (NEW) program and CES Supplemental Nutrition Assistance Program-Education (SNAP-Ed).
Contact Information: Good Grinding for Wise Dining University of Hawaii at Manoa
Cooperative Extension Services Nutrition Education for Wellness
1955 East-West Road, #306 Honolulu, Hawaii 96822 Phone: (808) 956-4124
Fax: (808) 956-6457
UH-CES and the United States Department of Agriculture (USDA) cooperate in presenting to the people of Hawaii, programs and services without regard to race, sex, age, religion, color, national origin, ancestry, disability, marital status, arrest and court record, sexual orientation, or veteran status. The University of Hawaii is an equal, affirmative action institution.
Good Grinding For Wise Dining Instructor Guide
Introduction 10 -
Good Grinding for Wise DiningInstructor Guide
How to Use This Manual - 11 -
Good Grinding for Wise Dining Instructor Guide
How to Use This Manual
This manual was created for group dining leaders or other peer educators to implement nutrition education lessons in a congregate meal setting. The lessons from the original Good Grinding and Good Grinding 2 curriculums have been combined to provide a total of 24 nutrition education lessons. There are four Good Grinding modules and six lessons per module in the combined curriculum.
The Good Grinding lessons are short, fast-paced, and informal. Each lesson should take about 10-15 minutes to present. Participation and interaction with the group is encouraged. Each lesson has a take-home message or “catchy phrase” that participants repeat. To clarify unfamiliar terms, there is a Glossary section at the end of the training manual. Words or terms in a lesson that are in Italics can be found in the Glossary. It is not necessary for lessons to be given in any sequential order.
In each lesson, if the text is preceded by the word Action, it is an instruction for the group dining leader. Action items may include encouraging participants to repeat a phrase, counting the number of participants, or asking participants a question. Some questions are intentionally asked to spark interest and thought regarding a subject matter. Other questions are asked to engage participants and responses are encouraged. If the text is preceded by the phrase Read the following, the leader should read the information to the participants.
There is an optional recipe demonstration incorporated in many of the lessons. Providing a recipe demonstration is encouraged, but not necessary. Participants have the suggested recipe on their lesson handout. Recipes are also located in the Recipe Index of the training manual.
The Recipe Index includes all twenty-four recipes from both Good Grinding for Wise Dining manuals. All recipes may be demonstrated
Good Grinding for Wise DiningInstructor Guide
How to Use This Manual - 12 -
even if lessons do not have a recipe stated. The majority of the recipes are simple and require very little cooking. Please refer to the Food Safety section for information on safe food handling practices.
Participants are asked three questions at the end of each lesson.These questions are asked to evaluate the GGWD lessons by assessing if participants have gained knowledge or plan to incorporate the information presented into their lives. Responses are to be documented on the tally sheet. Tally Sheets for GGWD are not mandatory, but are provided as an evaluation tool for Good Grinding quality improvement.
Good Grinding for Wise DiningInstructor Guide
Presentation Tips -13 -
Good Grinding for Wise Dining Instructor Guide
Presentation Tips
� Be Prepared: � Practice reading the lesson beforehand. � Have ingredients and supplies (if demonstrating a recipe), or
prizes (if needed).
� Speak Clearly: � Speak slowly and loud enough for everyone to hear. � Ask participants to let you know if you need to speak more
slowly or louder.
� Make Eye Contact: � The audience will be more likely to pay attention to the
presentation, if you’re paying attention to them. � Occasionally glance at the audience to be sure they are
listening.
� Answer Honestly: � Refer to the Glossary section if a participant has a question
regarding an unfamiliar term. � It is okay if you do not know the answers to participants’
questions. Answer honestly with “I don’t know.”� Contact program (808) 956-4124 if you have any questions.
DO NOT distribute our phone number to participants.
� Be Enthusiastic: � Encourage the audience to participate. � Smile and have fun!
Good Grinding for Wise DiningInstructor Guide
Presentation Tips -14 -
Strategies For Eating
Lesson 1 - 6
Strategies for Eating Lesson 1: Easy Meals
- 15 -
Good Grinding for Wise Dining Strategies for Eating
Lesson 1: Easy Meals “No cook cooking”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience and record on tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the amount of people agreeing with the statement on the tally sheet.
Action: Pass out “Easy Meals” handout. Begin lesson when everyone receives a handout.
Read the following:
Today, we will talk about ways to prepare a meal without cooking or “no-cook cooking”. We can make sandwiches, soups, and quick salads using “no-cook cooking” techniques.
Action:Haveparticipantsrepeat the following:
Everyone repeat the following with me, “no-cook cooking.”
Read the following:
What does this mean? Preparing a meal does not have to be complicated. It can be very easy, quick, and simple. It does not always require a stove, oven, or grill and it does not have to be difficult to prepare. We can prepare a meal with many of the ingredients we already have or usually have at home. But, one thing to keep in mind before we prepare or eat any foods, we must always remember to wash our hands with soap and water.
Action: Demonstrate or pretend to wash hands.
Action:Ask the following
Who likes to eat sandwiches? What type of sandwiches do we like to eat?
Strategies for Eating Lesson 1: Easy Meals
- 16 -
question:
Read the following:
Sandwiches can be made with the following fillings: tuna, egg salad, cheese, chicken, cold cuts, left over meats, peanut butter and banana, etc. We can also add lettuce, tomatoes, cucumbers or other veggies to our sandwiches.Veggies and fruits can also be eaten with our sandwich to compliment our meal such as veggie sticks or fruit slices.
Action:Ask the followingquestion:
How many of us like to eat soup?
Read the following:
Canned soup is so easy to make, it can be made in the microwave. We can add frozen veggies such as peas, corn, carrots, green beans, broccoli or canned veggies in the soup. We can also add fresh veggies such as mushrooms or cabbage. It is so simple, just add veggies to the soup and microwave until hot.
Action:Ask the followingquestion:
Isn’t this easy? Everyone repeat with me, “no-cook cooking.”
Action:Ask the followingquestion:
How many of us like to eat saimin?
Read the following:
We can add frozen veggies such as broccoli, cauliflower, spinach or fresh veggies such as bean sprouts, chop suey mix, cabbage, spinach, green onions or other home-grown veggie to our saimin. Canned veggies such as mushrooms, bamboo, or water chestnuts can also be added. A protein food such as tofu, canned tuna, cold cuts, or an egg will taste great with our saimin!
Strategies for Eating Lesson 1: Easy Meals
- 17 -
Read the following:
Another “no-cook cooking” easy to prepare suggestion is to make a quick salad. Salads can be quick, easy, and delicious. We can make a creamy fruit or vegetable salad by mixing canned fruit or veggies and yogurt. Any type of fruit, veggies, and yogurt can be used. Another example of a no-cook cooking salad is a corn salad. It can be made by combining canned corn with beans, salsa, and cheese. A bean salad is another recipe option and it is on the back of your handout.
* Optional:Read the following:
After this lesson, I will demonstrate how to prepare the bean salad.
Action:Haveparticipantsrepeat the following:
Everyone repeat the following with me, “no-cook cooking.”
Read the following:
Now that we talked about ways to prepare a meal without cooking, what should we drink with it?
Action:Ask the followingquestions:
What beverages can we drink with our meal? How many of us drink water?
Read the following:
Water is important to keep us healthy. It is the second most important thing we need to live, oxygen being number one. We must remember to drink water everyday to keep us healthy.
Read the following:
Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to prepare a meal without cooking or use “no-cook cooking” suggestions.
Strategies for Eating Lesson 1: Easy Meals
- 18 -
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to always wash my hands with soap and water before touching food. Please raise your hand if you agree.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: Water is important to keep me healthy. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of our talk. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
Strategies for Eating Lesson 1: Easy Meals
- 19 -
*Optional: Bean Salad Demonstration (see Recipe Index Pg 193)A bean salad can be made by mixing different types of canned beans such as black, pinto, kidney, navy, black-eyed, garbanzo, or white beans. Any type of beans can be used.
* Optional:Read the following:
Now, we will make a bean salad. The recipe is very easy!Today I will use (say what kind of beans that is being used), but any type of beans can be used when making this recipe at home. I will wash my hands with soap and water before I begin making the recipe.
Action: Wash hands with soap and water before beginning. Rinse lid of canned beans before opening and follow recipe directions:
- RINSE and DRAIN beans. - SLICE onion and carrots into strips. - CRUSH garlic clove. - In a large bowl, COMBINE beans, carrot, onion, and
garlic.- In a small bowl, COMBINE vinegar, sugar, pepper,
and (optional) oregano together. MIX well. - POUR vinegar mixture over bean mixture. - TOSS gently and COVER bowl. REFRIGERATE until
ready to eat.
Read the following:
It is as simple as that! Eating healthfully can be simple and easy. Come and taste this bean salad.
Action: Pass out food.
Strategies for Eating Lesson 1: Easy Meals
- 20 -
Strategies for Eating Lesson 1: Easy Meals
- 21 -
Good Grinding for Wise Dining Strategies for Eating
Lesson 1: Easy Meals “No-cook cooking”
Tally Sheet
Island: Site:
Leader: Date:
Number of Total Participants:
Number of People Raising Their Hand
After the Talk I plan to prepare a meal without cooking or use “no-cook cooking” suggestions. I plan to always wash my hands with soap and water before touching food.
Water is important to keep me healthy.
- 22 -
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labo
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Col
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ssis
tanc
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rogr
am-E
duca
tion
(SN
AP
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Easy
Mea
ls
“No-
Coo
k C
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ng”
Pre
parin
g a
mea
l doe
s no
t hav
e to
be
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does
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requ
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e st
ove,
ove
n, o
r gril
l an
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does
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hav
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repa
re.
Her
e ar
e so
me
idea
s to
pre
pare
a s
impl
e, q
uick
, and
ea
sy m
eal!
Sand
wic
hes
� Fi
lling
s: tu
na, e
gg s
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, che
ese,
chi
cken
, col
d cu
ts, l
eft o
ver m
eats
, pea
nut b
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r and
ban
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� V
eggi
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omat
oes,
cuc
umbe
rs, a
nd/o
r ot
her v
eggi
es.
Soup
s�
Can
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soup
o
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rots
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ve g
arlic
�
¼ c
up v
ineg
ar
� ½
teas
poon
whi
te s
ugar
�
¼ te
aspo
on p
eppe
r O
ptio
nal:
1 te
aspo
ons
oreg
ano
Dire
ctio
ns:
1. R
INS
E a
nd D
RA
IN b
eans
. 2.
SLI
CE
oni
on a
nd c
arro
ts in
to s
trips
. 3.
CR
US
H g
arlic
clo
ve.
4. I
n a
larg
e bo
wl,
CO
MB
INE
bea
ns, c
arro
t, on
ion,
and
gar
lic.
5. I
n a
smal
l bow
l, C
OM
BIN
E v
ineg
ar, s
ugar
, pe
pper
, and
(opt
iona
l) or
egan
o to
geth
er. M
IX
wel
l.6.
PO
UR
vin
egar
mix
ture
ove
r bea
n m
ixtu
re.
7. T
OS
S g
ently
and
CO
VE
R b
owl.
RE
FRIG
ER
ATE
ove
rnig
ht.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Strategies for Eating Lesson 2: Sharing Meals
- 23 -
Good Grinding for Wise Dining Strategies for Eating
Lesson 2: Sharing Meals “Sharing is caring”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience and record on tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the amount of people agreeing with the statement on the tally sheet.
Action: Pass out “Sharing Meals” handout. Begin lesson when everyone receives a handout.
Action:Ask the followingquestions:
How many of you eat the majority of your meals alone or by yourself? Do you eat breakfast and dinner by yourself? What about on the weekends?
Read the following:
How many of you have ever had too much food and then had to throw it away? Has anyone ever had food in the refrigerator for too long?
Today, we are going to talk about why we should share some meals with family or friends and how we can do this.Sharing is caring.
Action:Haveparticipantsrepeat the following:
Everyone repeat the following with me, “sharing is caring.”
Read the following:
We should share some meals with family or friends because it can be hard to cook or prepare a meal for only one person or ourselves. Many times if we cook or prepare a meal for only ourselves we may have too much leftovers.When we have a lot of leftover foods, it may spoil quickly
Strategies for Eating Lesson 2: Sharing Meals
- 24 -
because we cannot eat it very fast. How can we avoid wasting food, and still cook the foods we love to eat?Sharing our food is a way that we can prepare a larger quantity of food we love, without having to eat the same thing over and over again. Here are some ways we can share a meal with another person:
Read the following:
We can take turns preparing meals with a group of friends.We can have a “themed” meal in which a different type of cuisine is prepared such as Italian, Filipino, Hawaiian, Japanese, Chinese, American, or Local Favorites. We can also rotate “holiday themed” meals with friends and get together on Valentine’s day, St. Patrick’s day, Fourth of July, Halloween, or other favorite holidays. We can eat a meal and watch our favorite television shows with neighbors or plan game days such as BINGO night or playing cards while eating our favorite foods. Sharing is caring.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “sharing is caring.”
Read the following:
We can share a meal with a friend or relative by going to an eating place and splitting an entrée or plate lunch. Finding a place that offers a “senior discount” or “early bird special”is an excellent idea. Or, we can have a special day of the week that family or friends are invited over for a meal.
Action:Ask the followingquestion:
Does anyone else have any other suggestions on how we can share a meal so we don’t waste food?
*Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: have friends or relatives over for a meal or split a meal with a friend or relative.
Read the following:
Eating with others and sharing our food will decrease the amount of leftovers we have to eat. We won’t have as
Strategies for Eating Lesson 2: Sharing Meals
- 25 -
much spoiled food we have to then throw away. We won’t waste as much food. It can also be a lot of fun, spending more time with those we care about. Sharing is caring.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “sharing is caring.”
Read the following:
But, before we prepare or eat food, we must always remember to wash our hands with soap and water. We should wash our hands for at least 20 seconds which is equivalent to singing “Happy Birthday” twice or singing the alphabet song, “ABC’s” once. We will wash away germs and decrease our chance of getting sick. Let’s sing the alphabet song together as a group.
Action: Sing “ABC’s” together as a group. Demonstrate or pretend to wash your hands while singing the song.
Action:Ask the followingquestion:
What kind of beverage should we have with our meals?Water is a great choice!
Action:Ask the followingquestion:
Does anyone know why water is so important for our body?
Read the following:
Water is important for many reasons. About half of our body is made of water. It helps to keep our body running properly such as regulating our body temperature, keeping us regular, and cushioning our joints and other organs in our body. Water is important to keep us healthy.
Read the following:
Now I am going to read three statements. Please raise your hand if you agree with the statement. The first
Strategies for Eating Lesson 2: Sharing Meals
- 26 -
statement is: So I don’t waste food, I plan to share some meals with a friend or relative.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to always wash my hands with soap and water before touching food. Please raise your hand if you agree.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: Water is important to keep me healthy. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of our talk. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
Strategies for Eating Lesson 2: Sharing Meals
- 27 - Tally Sheet
Good Grinding for Wise Dining Strategies for Eating
Lesson 2: Sharing Meals “Sharing is caring”
Tally Sheet
Island: Site:
Leader: Date:
Number of Total Participants:
Number of People Raising Their Hand
After the Talk So I don’t waste food, I plan to share some meals with a friend or relative. I plan to always wash my hands with soap and water before touching food.
Water is important to keep me healthy.
- 28 -
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
esC
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Shar
ing
Mea
ls
“Sha
ring
is C
arin
g”
Man
y tim
es if
we
cook
or p
repa
re a
mea
l for
onl
y ou
rsel
ves
we
may
hav
e to
o m
uch
lefto
vers
. W
hen
we
have
a lo
t of l
efto
ver f
oods
, it m
ay s
poil
quic
kly
beca
use
we
cann
ot e
at it
ver
y fa
st.
How
can
we
avoi
d w
astin
g fo
od, a
nd s
till c
ook
the
food
s w
e lo
ve
to e
at?
Sha
ring
our f
ood
is a
way
that
we
can
prep
are
a la
rger
qua
ntity
of f
ood
with
out h
avin
g to
ea
t the
sam
e th
ing
over
and
ove
r aga
in.
Her
e ar
e so
me
way
s w
e ca
n sh
are
a m
eal w
ith
anot
her p
erso
n:
Take
turn
s pr
epar
ing
mea
ls w
ith a
gro
up o
f frie
nds
or re
lativ
es:
� H
ave
a “th
emed
” mea
l in
whi
ch a
diff
eren
t typ
e of
cu
isin
e is
pre
pare
d (It
alia
n, F
ilipi
no, H
awai
ian,
Ja
pane
se, C
hine
se, L
ocal
Fav
orite
s, e
tc.).
�
Rot
ate
“hol
iday
them
ed” m
eals
with
frie
nds
such
as
Val
entin
e’s
Day
, St.
Pat
rick’
s D
ay, F
ourth
of
July
, Hal
low
een,
etc
.
� E
at a
mea
l and
wat
ch fa
vorit
e te
levi
sion
sho
ws
with
nei
ghbo
rs.
� P
lan
gam
e da
ys.
For e
xam
ple,
hav
e a
BIN
GO
ni
ght o
r pla
y ca
rds
whi
le o
ur e
atin
g fa
vorit
e fo
ods.
Sha
re a
mea
l with
a fr
iend
or r
elat
ive
� S
plit
an e
ntré
e or
pla
te lu
nch.
�
Find
pla
ces
that
offe
r a “s
enio
r dis
coun
t” or
“ear
ly
bird
spe
cial
s” fo
r sen
iors
and
sha
re w
ith a
frie
nd
or re
lativ
e.
� In
vite
fam
ily o
r frie
nds
over
onc
e a
wee
k.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
esC
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Shar
ing
Mea
ls
“Sha
ring
is C
arin
g”
Man
y tim
es if
we
cook
or p
repa
re a
mea
l for
onl
y ou
rsel
ves
we
may
hav
e to
o m
uch
lefto
vers
. W
hen
we
have
a lo
t of l
efto
ver f
oods
, it m
ay s
poil
quic
kly
beca
use
we
cann
ot e
at it
ver
y fa
st.
How
can
we
avoi
d w
astin
g fo
od, a
nd s
till c
ook
the
food
s w
e lo
ve
to e
at?
Sha
ring
our f
ood
is a
way
that
we
can
prep
are
a la
rger
qua
ntity
of f
ood
with
out h
avin
g to
ea
t the
sam
e th
ing
over
and
ove
r aga
in.
Her
e ar
e so
me
way
s w
e ca
n sh
are
a m
eal w
ith
anot
her p
erso
n:
Take
turn
s pr
epar
ing
mea
ls w
ith a
gro
up o
f frie
nds
or re
lativ
es:
� H
ave
a “th
emed
” mea
l in
whi
ch a
diff
eren
t typ
e of
cu
isin
e is
pre
pare
d (It
alia
n, F
ilipi
no, H
awai
ian,
Ja
pane
se, C
hine
se, L
ocal
Fav
orite
s, e
tc.).
�
Rot
ate
“hol
iday
them
ed” m
eals
with
frie
nds
such
as
Val
entin
e’s
Day
, St.
Pat
rick’
s D
ay, F
ourth
of
July
, Hal
low
een,
etc
.
� E
at a
mea
l and
wat
ch fa
vorit
e te
levi
sion
sho
ws
with
nei
ghbo
rs.
� P
lan
gam
e da
ys.
For e
xam
ple,
hav
e a
BIN
GO
ni
ght o
r pla
y ca
rds
whi
le o
ur e
atin
g fa
vorit
e fo
ods.
Sha
re a
mea
l with
a fr
iend
or r
elat
ive
� S
plit
an e
ntré
e or
pla
te lu
nch.
�
Find
pla
ces
that
offe
r a “s
enio
r dis
coun
t” or
“ear
ly
bird
spe
cial
s” fo
r sen
iors
and
sha
re w
ith a
frie
nd
or re
lativ
e.
� In
vite
fam
ily o
r frie
nds
over
onc
e a
wee
k.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Strategies for Eating Lesson 3: Food Storage
- 29 -
Good Grinding for Wise Dining Strategies for Eating
Lesson 3: Food Storage “No need, no buy”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience and record on tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the amount of people agreeing with the statement on the tally sheet.
Action: Pass out “Food Storage” handout. Begin lesson when everyone receives a handout.
Read the following:
Today we’re going to talk about storing foods safely. No need, no buy.
Action:Haveparticipantsrepeat the following:
Everyone repeat the following with me, “no need, no buy.”
Read the following:
To save money, we often buy food on sale. But sometimes, we may buy more than we need, just because things are cheap. So, over time we build up a large amount of food in storage and we may not know how old these food items are. Do we then use it and risk becoming sick from eating the food? All food including canned or frozen, does not last forever. These foods may have a “sell by” or “best if used by” date, but all foods are not labeled well, or it may be hard to read or understand.
Follow these tips to keep our stored food safe: First, we should plan ahead. Buy food if it will be eaten within the month. Do not worry, many food items go on sale frequently. We should only buy food that we know we will
Strategies for Eating Lesson 3: Food Storage
- 30 -
eat within the month. Or, we can buy foods that are eaten frequently or regularly. These foods may include canned or frozen fruit or veggies, or soups.
Action:Haveparticipantsrepeat the following:
Everyone repeat the following with me, “no need, no buy.”
Read the following:
We can also share food with a friend or neighbor if a bulk purchase is made such as rice, eggs, chicken. Sometimes stores offer a lower price for a “family pack” or offer a “buyone get one free” special. If a “buy one get one free” special is offered, we can purchase the item at full price but get two items for the price of one. We can then share it with another person and split the cost. We can save money and do not have more food than we need.
Action:Ask the followingquestion:
How many of us check and clean the refrigerator, freezer, and pantry once a week, before grocery shopping?
Read the following:
We should do this at least once a week so we do not buy unnecessary things that we do not need. Choose one day of the week such as Monday or Tuesday to do this.
Another thing we can do is to buy smaller portions of commonly eaten foods such as rice or oatmeal. Buying things in bulk may seem cheaper, but may be more expensive in the long run if we do not share our food or have to throw food away. Buying smaller portions also apply to eating out. Buy a “mini” instead of the regular sized plate lunch. It may be tempting to buy a combo meal, value meal, or other type of meal deal which allows us to get more ready-made food at a discounted price. However, we may not be able to eat all of this food in one sitting. Keeping it for a later time may be risky and we may end up throwing away these leftovers anyway.
Strategies for Eating Lesson 3: Food Storage
- 31 -
Action:Ask the followingquestions:
What will we do to keep our stored food safe? A prize will be given to those that have a new idea!
*Gently encourage people to participate. Give out prizes to participants that share their ideas. Thank participants for sharing. Examples to share if no one participates: share food with a friend or neighbor or buy smaller portions.
Action:Haveparticipantsrepeat the following:
Everyone repeat the following with me, “no need, no buy.”
Read the following:
When running errands, such as buying food or grocery shopping, we often feel our hands are clean so washing them is not necessary. But, even if we can’t see dirt on our hands, it still may have germs and bacteria which may make us sick. It is more common for us to wash our hands after we use the toilet, but we must also remember to wash them after using or doing other things such as talking on the phone, using the remote control, or cleaning our house.Before we touch food, prepare, or eat it, we should always wash our hands with soap and water.
Read the following:
Now we will talk about the importance of drinking water.Water is important to keep us healthy. If we don’t have enough water in our bodies we may have headaches, dry eyes, feel tired, have a hard time swallowing, feel as if we are not hungry, or have cramps in our muscles. These are all signs that we are dehydrated. So drinking water can prevent us from becoming dehydrated and keep us healthy.
Read the following:
Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to buy only what I need so I don’t waste food.
Strategies for Eating Lesson 3: Food Storage
- 32 -
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to always wash my hands with soap and water before touching food.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: Water is important to keep me healthy. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of our talk. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
Strategies for Eating Lesson 3: Food Storage
Tally Sheet - 33 -
Good Grinding for Wise Dining Strategies for Eating
Lesson 3: Food Storage “No need, no buy”
Tally Sheet
Island: Site:
Leader: Date:
Number of Total Participants:
Number of People Raising Their Hand
After the Talk I plan to buy only what I need so I don’t waste food.I plan to always wash my hands with warm soapy water before touching food.
Water is important to keep me healthy.
- 34 -
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
Food
Sto
rage
“N
o ne
ed, n
o bu
y”
To s
ave
mon
ey, w
e of
ten
buy
food
on
sale
. H
owev
er, w
e m
ay b
uy m
ore
than
we
need
, jus
t be
caus
e th
ings
are
che
ap.
Ove
r tim
e w
e bu
ild u
p a
larg
e am
ount
of f
ood
in s
tora
ge, b
ut fo
od (c
anne
d or
fro
zen)
doe
s no
t las
t for
ever
. Fo
llow
thes
e tip
s to
ke
ep o
ur s
tore
d fo
od s
afe:
� B
uy fo
od if
it w
ill b
e ea
ten
with
in th
e m
onth
.
� B
uy fo
ods
that
are
eat
en fr
eque
ntly
or
regu
larly
. Th
ese
food
s m
ay in
clud
e ca
nned
or
froze
n fru
it or
veg
gies
, or s
oups
. �
Sha
re fo
od w
ith a
frie
nd o
r nei
ghbo
r if a
bul
k pu
rcha
se (i
.e. r
ice,
egg
s, c
hick
en) i
s m
ade.
�
Che
ck a
nd c
lean
the
refri
gera
tor,
freez
er, a
nd
pant
ry o
nce
a w
eek,
bef
ore
groc
ery
shop
ping
.
� B
uy s
mal
ler p
ortio
ns o
f com
mon
ly e
aten
food
s su
ch a
s ric
e or
oat
mea
l.
� B
uyin
g th
ings
in b
ulk
may
see
m c
heap
er, b
ut
it m
ay b
e m
ore
expe
nsiv
e in
the
long
run
if w
e do
not
sha
re o
ur fo
od o
r hav
e to
thro
w fo
od
away
.�
Buy
ing
smal
ler p
ortio
ns a
lso
appl
ies
to e
atin
g ou
t. o B
uy a
“min
i” in
stea
d of
the
regu
lar s
ized
pl
ate
lunc
h.
o It
may
be
tem
ptin
g to
buy
a c
ombo
m
eal,
valu
e m
eal,
or o
ther
type
of m
eal
deal
, but
try
to p
urch
ase
food
that
can
be
eat
en in
one
sitt
ing.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
Food
Sto
rage
“N
o ne
ed, n
o bu
y”
To s
ave
mon
ey, w
e of
ten
buy
food
on
sale
. H
owev
er, w
e m
ay b
uy m
ore
than
we
need
, jus
t be
caus
e th
ings
are
che
ap.
Ove
r tim
e w
e bu
ild u
p a
larg
e am
ount
of f
ood
in s
tora
ge, b
ut fo
od (c
anne
d or
fro
zen)
doe
s no
t las
t for
ever
. Fo
llow
thes
e tip
s to
ke
ep o
ur s
tore
d fo
od s
afe:
� B
uy fo
od if
it w
ill b
e ea
ten
with
in th
e m
onth
.
� B
uy fo
ods
that
are
eat
en fr
eque
ntly
or
regu
larly
. Th
ese
food
s m
ay in
clud
e ca
nned
or
froze
n fru
it or
veg
gies
, or s
oups
. �
Sha
re fo
od w
ith a
frie
nd o
r nei
ghbo
r if a
bul
k pu
rcha
se (i
.e. r
ice,
egg
s, c
hick
en) i
s m
ade.
�
Che
ck a
nd c
lean
the
refri
gera
tor,
freez
er, a
nd
pant
ry o
nce
a w
eek,
bef
ore
groc
ery
shop
ping
.
� B
uy s
mal
ler p
ortio
ns o
f com
mon
ly e
aten
food
s su
ch a
s ric
e or
oat
mea
l.
� B
uyin
g th
ings
in b
ulk
may
see
m c
heap
er, b
ut
it m
ay b
e m
ore
expe
nsiv
e in
the
long
run
if w
e do
not
sha
re o
ur fo
od o
r hav
e to
thro
w fo
od
away
.�
Buy
ing
smal
ler p
ortio
ns a
lso
appl
ies
to e
atin
g ou
t. o B
uy a
“min
i” in
stea
d of
the
regu
lar s
ized
pl
ate
lunc
h.
o It
may
be
tem
ptin
g to
buy
a c
ombo
m
eal,
valu
e m
eal,
or o
ther
type
of m
eal
deal
, but
try
to p
urch
ase
food
that
can
be
eat
en in
one
sitt
ing.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Strategies of Eating Lesson 4: One-Pot Meals
- 35 -
Good Grinding for Wise Dining Strategies for Eating
Lesson 4: One-Pot Meals “One-pot hits the spot!”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience. Record the number of participants on the tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the number of people agreeing with the statement on the tally sheet.
Action: Pass out “One-Pot Meals” handout. Begin lesson when everyone receives a handout.
Read the following:
Today, we will talk about ways to prepare tasty one-pot meals. In a pot, we can make delicious chili, soups, stews, pasta, or even quick salads. One-pot hits the spot!
Action:Haveparticipantsrepeat the following:
Everyone repeat after me, “one-pot hits the spot!”
"One-pot hits the spot!"
Action:Ask the followingquestion:
Preparing a healthy and delicious meal does not mean we need to use many pots and pans. One-pot meals can be very easy and simple. It can also make clean-up after eating a quick process. What are some examples of “pots” we can use to prepare one-pot meals?
Action:Ask the followingquestion:
There are a variety of ways to make one-pot meals and some meals may not require a stove or oven. Have any of us ever made a complete one-pot meal in a skillet, pot, pan, rice cooker, casserole dish or even a salad bowl?
Strategies of Eating Lesson 4: One-Pot Meals
- 36 -
Action:Ask the followingquestion:
Who knows of a favorite hot or cold meal that can be made in just one-pot? *Gently encourage people to participate. Thank participants for sharing.
Read the following:
Chili, soups, stews, noodle dishes, and salads are all examples of meals that can be made in one-pot. A one-pot meal is putting ingredients together all in one dish such as chili. We can add ground lean meat or poultry, veggies, beans, corn, tomato sauce, and chili powder into a pot and cook it. It's an easy and simple one-pot meal. We can enjoy our one-pot chili with a spoonful of low-fat cheese and diced onions, alongside a starch such as brown rice, a piece of cornbread, or with a baked potato.
One-pot meals can also be easily prepared in a microwave too. We can bake a potato in the microwave, then add a generous topping of beans, salsa, and a sprinkle of low-fat cheese. Another quick meal can be made by heating up a bowl of canned soup in the microwave with an addition of veggies and tofu or an egg.One-pot hits the spot!
Action:Haveparticipantsrepeat the following:
Isn’t this easy? Everyone repeat with me, “one-pot hits the spot!”
"One-pot hits the spot."
Read the following:
After grocery shopping for our one-pot meals, we should use safe food handling strategies to store our foods safely. As soon as we get home from grocery shopping, don’t wait…refrigerate! Unload perishable foods first, putting them directly into the refrigerator or freezer.Perishable foods are foods that need to be refrigerated, frozen, or kept hot. If we can’t use fresh meat, poultry, or fish within two to three days, freeze it right away. When storing food, don’t wait…refrigerate!
Strategies of Eating Lesson 4: One-Pot Meals
- 37 -
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “don’t wait…refrigerate!”
"Don't wait... refrigerate!"
Read the following:
How many of us have thought about making a one-pot meal in a bowl? What about a quick and hearty salad such as a taco salad?
We can make a great taco salad by starting with lettuce, carrots, and tomatoes, then adding some onions and sliced cucumbers. Top it with some canned beans, shredded cheese, tofu or cooked ground meat, and finally finish it with salsa. This salad is a quick and easy one-pot meal idea for any day.
How many of us like to eat soup such as a Portuguese Bean Soup? Or stews such as Beef Stew or Curry?What about porridge such as jook? These are all examples of one-pot meals. We put all of our ingredients into one pot and cook them together.
Other one-pot ideas are one-pot snacks or a breakfast meal. It could be as simple as fruit salad made with fresh, frozen or canned fruit, some cottage cheese or yogurt, and topped with nuts or granola.
*Optional:Read thefollowing:
After this lesson, I will demonstrate how to prepare a burrito recipe, which is a one-pot meal.
Action:Ask the followingquestions:
Now that we have talked about some different ways to prepare a one-pot meal, what should we drink with it?How about a refreshing glass of water?
Strategies of Eating Lesson 4: One-Pot Meals
- 38 -
Read thefollowing:
Water is important to keep us healthy because, more than half of our body weight is made up of water. We can survive weeks without food but we can’t live more than a few days without water. Water is also an important part of our body’s temperature regulating system. It helps to keep our bodies cool. So it is important for use to drink fluids throughout the day.
To help you drink enough water every day, fill a water bottle and carry it with you. If you are dining out, ask for water as a drink. Water is important to keep us healthy.
Read the following:
Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to prepare quick and easy meals using “one-pot meal” suggestions.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet
Read the following:
How many of you agree with this next statement: I plan to refrigerate or freeze perishable foods right away.Please raise your hand if you agree with this statement.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: Drinking fluids throughout the day is important to keep me healthy. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
Strategies of Eating Lesson 4: One-Pot Meals
- 39 -
*Optional: Burritos Demonstration (see Recipe Index Pg 197)Tortillas may be warmed by wrapping the whole stack in a damp dishtowel and STEAMED in a microwave for 30-60 seconds or in an oven for 10-15 minutes at 250°F. Other cheeses may be used. Salsa may also be used.
Read the following:
Now we will make burritos which is a one-pot meal because we are using only a pan or one-pot to make our meal. These are also called “wraps” because we will wrap our ingredients in a large flour tortilla. Wrapping the tortillas is easier to do if the tortillas are warm.Today, I will use refried beans, lettuce, tomato, and grated cheese in the flour tortillas. At home we can use leftover cooked meat, beans, other vegetables and cheese, as well as sauces. I will wash my hands with soap and water before I begin and then rinse the can lid before making the recipe.
Action: Wash hands with soap and water before beginning. Rinse lid of can before opening. Follow recipe directions:
- CHOP lettuce, tomatoes, and any optional ingredients. SET aside.
- On an ungreased pan, WARM tortillas by placing one at a time on a hot pan.
- SPRINKLE cheese over the warm tortilla. MELT cheese.
- REMOVE the tortilla from the pan. - SPREAD refried beans. SPRINKLE lettuce and
tomatoes on tortilla. - ADD Optional ingredients to tortilla. - FOLD and ROLL into a burrito.
Read the following:
See how easy that was! Come and taste this delicious one-pot meal.
Action: Pass out food.
- 40 -
Strategies of Eating Lesson 4: One-Pot Meals
- 41 - Tally Sheet
Good Grinding for Wise Dining Strategies for Eating
Lesson 4: One-Pot Meals “One-pot hits the spot!”
Tally Sheet
Island: Site:
Leader: Date:
Total Number of Participants:
Number of People Raising
Their Hand After the Talk
I plan to prepare quick and easy meals using the “one-pot meals” suggestions.
I plan to refrigerate or freeze perishable foods right away.
Drinking fluids throughout the day is important to keep me healthy.
- 42 -
One
-Pot
Mea
ls
“One
pot
hits
the
spot
”
Whe
n yo
u w
ant a
hea
rty m
eal w
ithou
t a lo
t of
kitc
hen
clea
n-up
, a o
ne-p
ot m
eal m
ay b
e th
e an
swer
. A
one
-pot
mea
l: �
Can
be
mad
e ah
ead
of ti
me.
�
Can
be
a co
mpl
ete
mea
l with
pro
tein
, sta
rch,
ve
geta
bles
, fru
its a
nd m
ilk.
� C
an b
e pr
epar
ed a
nd s
erve
d in
the
sam
e di
sh.
� Is
a g
ood
way
to u
se le
ftove
rs.
� Is
qui
ck to
cle
an u
p.
“Pot
s”ca
n be
a s
kille
t, po
t, pa
n, c
asse
role
dis
h,
sala
d bo
wl,
slow
coo
ker,
or ri
ce p
ot.
One
-pot
mea
l sug
gest
ions
: �
Coo
k ch
ili, s
oup,
ste
w, o
r noo
dle
cass
erol
e.
� U
se th
e m
icro
wav
e to
bak
e a
pota
to. C
ut it
op
en a
nd g
ener
ousl
y to
p w
ith b
eans
, sal
sa,
and
sprin
kle
of lo
w-fa
t che
ese.
� H
eat a
bow
l of s
oup
with
veg
gies
and
tofu
. �
Mak
e a
hear
ty s
alad
with
lettu
ce, c
arro
ts,
tom
atoe
s, c
anne
d be
ans,
tofu
, and
che
ese.
Add
coo
ked
grou
nd o
r lef
tove
r mea
t. �
Mak
e a
fruit
sala
d w
ith fr
esh,
froz
en o
r ca
nned
frui
t with
cot
tage
che
ese
or y
ogur
t, to
pped
with
nut
s or
gra
nola
.
*Ple
ase
chec
k w
ith y
our d
octo
r or h
ealth
car
e
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Bur
ritos
Ingr
edie
nts:
M
akes
5 S
ervi
ngs
� ½
sm
all h
ead
lettu
ce
� 1
med
ium
tom
ato
�
½ (1
0-co
unt)
pack
age
flour
torti
llas,
larg
e si
ze�
1 c
up g
rate
d or
shr
edde
d ch
eese
�
½ (1
6-ou
nce)
can
refri
ed b
eans
O
ptio
nal:
lefto
ver m
eat
ro
und
onio
n
taco
flav
ored
mea
t
chili
bea
ns
gu
acam
ole
sal
sa/ta
co s
auce
bell
pepp
ers
Dire
ctio
ns:
1. C
HO
P le
ttuce
, tom
ato,
and
any
opt
iona
l in
gred
ient
s. S
ET
asid
e.2.
On
an u
ngre
ased
pan
, WA
RM
torti
llas
by
plac
ing
one
at a
tim
e on
a h
ot p
an.
3.
SP
RIN
KLE
che
ese
over
war
m to
rtilla
. ME
LT
chee
se.
4. R
EM
OV
E to
rtilla
from
pan
. 5.
SP
RE
AD
refri
ed b
eans
. S
PR
INK
LE le
ttuce
an
d to
mat
oes
on th
e to
rtilla
. 6.
AD
D o
ptio
nal i
ngre
dien
ts to
torti
lla.
7. F
OLD
and
RO
LL in
to a
bur
rito.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n
(SN
AP
-Ed)
One
-Pot
Mea
ls
“One
pot
hits
the
spot
”
Whe
n yo
u w
ant a
hea
rty m
eal w
ithou
t a lo
t of
kitc
hen
clea
n-up
, a o
ne-p
ot m
eal m
ay b
e th
e an
swer
. A
one
-pot
mea
l: �
Can
be
mad
e ah
ead
of ti
me.
�
Can
be
a co
mpl
ete
mea
l with
pro
tein
, sta
rch,
ve
geta
bles
, fru
its a
nd m
ilk.
� C
an b
e pr
epar
ed a
nd s
erve
d in
the
sam
e di
sh.
� Is
a g
ood
way
to u
se le
ftove
rs.
� Is
qui
ck to
cle
an u
p.
“Pot
s”ca
n be
a s
kille
t, po
t, pa
n, c
asse
role
dis
h,
sala
d bo
wl,
slow
coo
ker,
or ri
ce p
ot.
One
-pot
mea
l sug
gest
ions
: �
Coo
k ch
ili, s
oup,
ste
w, o
r noo
dle
cass
erol
e.
� U
se th
e m
icro
wav
e to
bak
e a
pota
to. C
ut it
op
en a
nd g
ener
ousl
y to
p w
ith b
eans
, sal
sa,
and
sprin
kle
of lo
w-fa
t che
ese.
� H
eat a
bow
l of s
oup
with
veg
gies
and
tofu
. �
Mak
e a
hear
ty s
alad
with
lettu
ce, c
arro
ts,
tom
atoe
s, c
anne
d be
ans,
tofu
, and
che
ese.
Add
coo
ked
grou
nd o
r lef
tove
r mea
t. �
Mak
e a
fruit
sala
d w
ith fr
esh,
froz
en o
r ca
nned
frui
t with
cot
tage
che
ese
or y
ogur
t, to
pped
with
nut
s or
gra
nola
.
*Ple
ase
chec
k w
ith y
our d
octo
r or h
ealth
car
e
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Bur
ritos
Ingr
edie
nts:
M
akes
5 S
ervi
ngs
� ½
sm
all h
ead
lettu
ce
� 1
med
ium
tom
ato
�
½ (1
0-co
unt)
pack
age
flour
torti
llas,
larg
e si
ze�
1 c
up g
rate
d or
shr
edde
d ch
eese
�
½ (1
6-ou
nce)
can
refri
ed b
eans
O
ptio
nal:
lefto
ver m
eat
ro
und
onio
n
taco
flav
ored
mea
t
chili
bea
ns
gu
acam
ole
sal
sa/ta
co s
auce
bell
pepp
ers
Dire
ctio
ns:
1. C
HO
P le
ttuce
, tom
ato,
and
any
opt
iona
l in
gred
ient
s. S
ET
asid
e.2.
On
an u
ngre
ased
pan
, WA
RM
torti
llas
by
plac
ing
one
at a
tim
e on
a h
ot p
an.
3.
SP
RIN
KLE
che
ese
over
war
m to
rtilla
. ME
LT
chee
se.
4. R
EM
OV
E to
rtilla
from
pan
. 5.
SP
RE
AD
refri
ed b
eans
. S
PR
INK
LE le
ttuce
an
d to
mat
oes
on th
e to
rtilla
. 6.
AD
D o
ptio
nal i
ngre
dien
ts to
torti
lla.
7. F
OLD
and
RO
LL in
to a
bur
rito.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n
(SN
AP
-Ed)
Strategies for Eating Lesson 5: Microwave Meals
- 43 -
Good Grinding for Wise Dining Strategies for Eating
Lesson 5: Microwave Meals “Time is what we save when we microwave”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience. Record the number of participants on the tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the number of people agreeing with the statement on the tally sheet.
Action: Pass out “Microwave Meals” handout. Begin lesson when everyone receives a handout.
Action:Ask the followingquestions:
How many of us have access or know how to use a microwave oven?
Read the following:
Today, we’re going to talk about techniques for microwave cooking and how to use a microwave oven safely. Cooking with a microwave is a great modern style of cooking that can save us time and energy because it heats our foods quickly. Microwaves help retain the flavor and nutrients in food, and the color in many veggies. Clean up is quick and easy since food can be served in a microwave safe container. Time is what we save when we microwave.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “time is what we save when we microwave.”
Read the following:
Before we talk about the quick and tasty meals we can prepare in a microwave, let’s start with microwave safety.
Strategies for Eating Lesson 5: Microwave Meals
- 44 -
Read the following:
When we are using the microwave, we should use containers that are labeled "safe for microwave use." We want to be sure to use microwave safe containers because not all containers are microwave safe. Unsafe microwave items include any metal dishes, dishes trimmed with metals like gold or silver, twist ties, foil, foil-lined containers, and even plastic wrap or bags.
Rounded containers are best for even cooking. We should avoid using jars and bottles, since these may crack or break when heated. Margarine or butter tubs and other plastic containers that are not microwave safe may warp, melt, or explode in the microwave. It may also be unsafe for our food. Avoid plastic foam plates and cups because they are also unsafe to use in the microwave.
A dirty oven can affect cooking time and the efficiency of our microwave. Spills and splatters may happen often so we should clean our microwave often, too. We can minimize clean up and also keep our food moist by covering our food with a microwavable cover or damp paper towels.Time is what we save when we microwave.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “time is what we save when we microwave.”
Time is what we save when we microwave."
Read the following:
There are many foods we can cook in the microwave, but before we talk about the types of foods, let's talk about some microwave cooking tips. How many of us know that microwave ovens cook from the outside of the microwave dish to the inside? So, to provide even cooking of our foods that we microwave, we may want to cut our foods into equal sizes and shapes. Our thicker pieces of foods such as vegetables and meats can be placed on the outer edges of our microwave safe dish and smaller pieces in the inner portion of the dish. We can also stir our foods once or twice before the cooking time is finished, to provide even cooking.
Strategies for Eating Lesson 5: Microwave Meals
- 45 -
Read the following:
Action:Ask the followingquestion:
Read the following:
Cooking vegetables in a microwave oven aids in the retention of color, flavor, nutrients, and taste. For example, fresh or frozen broccoli, carrots, peas, or green beans can be steamed in the microwave with a few tablespoons of water, depending on the vegetable. Cut fresh vegetables into pieces that are about the same size so that they will cook evenly. Cover the dish for even heating and to avoid spills and splatters. When finished, we open the cover away from us, so the steam escapes away from our face.
How about microwaving potatoes? White potatoes and sweet potatoes are nutritious and tasty. They can be prepared very quickly in a microwave oven. Before microwaving, remember to scrub, dry, and puncture holes in the skin of the potato with a fork. Microwave the potato on high power for 4-6 minutes. Let it stand 5-10 minutes before serving. Top with chopped broccoli, onions, salsa, low-fat yogurt, or sour cream. Add a final touch of color with some cheese, a dash of black pepper, paprika, parsley or other seasonings.
What are other foods can we cook in a microwave? *Gently encourage people to participate. Thank participants for sharing.
Microwaves are the most convenient for heating and reheating foods. Ready-to-eat canned soups or stews can be poured into a microwavable bowl and warmed up for a quick meal. For a quick, nutritious snack, microwave a bag of popcorn and share it with others.
Read the following:
Have any of us ever heard of standing time? Standing timeis very important in microwave cooking. It is the amount of time that the food continues to cook even after the microwave shuts off. Right before serving our veggies we can add low-calorie or low-fat salad dressings, low-fat cheese, herbs, and spices for flavor. Time is what we save when we microwave.
Strategies for Eating Lesson 5: Microwave Meals
- 46 -
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “time is what we save when we microwave.”
Time is what we save when we microwave."
Read the following:
Action:Haveparticipantsrepeat the following:
Now we will talk about storing our foods safely. We should be mindful not to pack our refrigerator and freezer too tightly. We want to leave space between our foods so the cold air can circulate freely and keep the food at a safe temperature. We should also remember to put our refrigerated and frozen foods away quickly. Don't wait, refrigerate.
Everyone repeat with me, "Don't wait, refrigerate."
"Don't wait, refrigerate."
Read the following:
How many of us use the microwave to prepare something to drink? The microwave can also be used to prepare a quick hot beverage that can accompany our meal and hydrate our body. Heat up a cup of water in the microwave to make a refreshing cup of decaffeinated coffee or green tea to drink with our meals or at snack time. Drinking liquids throughout the day is important for our health.
Read the following:
How many of us drink water thorough out the day. Water is important to keep us healthy because it aids in our digestion and absorption of food. It travels throughout our bodies and helps our bodies to function properly. Every day our bodies constantly lose water, so it is important to drink 6-8 cups of nonalcoholic beverages daily. Drinking fluids throughout the day is important to keep us healthy.
Strategies for Eating Lesson 5: Microwave Meals
- 47 -
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “Drinking fluids throughout the day is important to keep us healthy.”
Read the following:
Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to use microwave cooking meal suggestions to make my meals and snacks.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to refrigerate or freeze perishable foods right away. Please raise your hand if you agree.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: Drinking fluids throughout the day is important to keep me healthy. Please raise your hand if you agree with this last statement.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
- 48 -
Strategies for Eating Lesson 5: Microwave Meals
- 49 - Tally Sheet
Good Grinding for Wise Dining Strategies for Eating
Lesson 5: Microwave Meals “Time is what we save when we microwave”
Tally Sheet
Island: Site:
Leader: Date:
Total Number of Participants:
Number of People Raising
Their Hand After the Talk
I plan to use microwave cooking meal suggestions to make my meals and snacks.
I plan to refrigerate or freeze perishable foods right away.
Drinking fluids throughout the day is important to keep me healthy.
- 50 -
Mic
row
ave
Mea
ls
“Tim
e is
wha
t we
save
whe
n w
e m
icro
wav
e”
Mic
row
ave
cook
ing
help
s sa
ve ti
me
and
ener
gy.
It re
tain
s co
lor,
flavo
r, te
xtur
e,
and
nutri
ents
in fo
od.
Sin
ce fo
od c
an b
e se
rved
in
the
mic
row
avab
le c
onta
iner
, cle
an u
p is
qui
ck
and
easy
.
Safe
ty�
Met
al a
nd m
icro
wav
es d
on’t
mix
. Don
’t us
e di
shes
with
gol
d or
silv
er tr
im, t
wis
t-tie
s, fo
il,
foil-
lined
con
tain
ers,
or p
last
ic w
rap
or b
ags.
�
Wip
e sp
ills
and
spat
ters
qui
ckly
, bec
ause
it
can
affe
ct c
ooki
ng ti
me
and
effic
ienc
y of
the
mic
row
ave.
� Fo
od c
ontin
ues
to c
ook
even
afte
r the
m
icro
wav
e ov
en s
huts
off.
Wai
t a fe
w m
inut
es
befo
re s
ervi
ng a
nd e
atin
g.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Coo
king
tips
� C
ut p
iece
s in
to e
qual
siz
es a
nd s
hape
s.
� S
tir o
r rot
ate
food
onc
e or
twic
e du
ring
mic
row
avin
g fo
r eve
n co
okin
g.
� In
a m
icro
wav
able
con
tain
er:
o ar
rang
e fo
od in
a c
ircle
; lea
ve c
ente
r em
pty.
o
put f
ood
in a
sin
gle
laye
r, no
t a p
ile.
o le
ave
1 in
ch o
f spa
ce b
etw
een
piec
es
o fo
r une
ven
shap
es, p
ut th
icke
st s
ides
to
war
d th
e ou
ter e
dge
of th
e di
sh.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n
(SN
AP
-Ed)
Mic
row
ave
Mea
ls
“Tim
e is
wha
t we
save
whe
n w
e m
icro
wav
e”
Mic
row
ave
cook
ing
help
s sa
ve ti
me
and
ener
gy.
It re
tain
s co
lor,
flavo
r, te
xtur
e,
and
nutri
ents
in fo
od.
Sin
ce fo
od c
an b
e se
rved
in
the
mic
row
avab
le c
onta
iner
, cle
an u
p is
qui
ck
and
easy
.
Safe
ty�
Met
al a
nd m
icro
wav
es d
on’t
mix
. Don
’t us
e di
shes
with
gol
d or
silv
er tr
im, t
wis
t-tie
s, fo
il,
foil-
lined
con
tain
ers,
or p
last
ic w
rap
or b
ags.
�
Wip
e sp
ills
and
spat
ters
qui
ckly
, bec
ause
it
can
affe
ct c
ooki
ng ti
me
and
effic
ienc
y of
the
mic
row
ave.
� Fo
od c
ontin
ues
to c
ook
even
afte
r the
m
icro
wav
e ov
en s
huts
off.
Wai
t a fe
w m
inut
es
befo
re s
ervi
ng a
nd e
atin
g.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Coo
king
tips
� C
ut p
iece
s in
to e
qual
siz
es a
nd s
hape
s.
� S
tir o
r rot
ate
food
onc
e or
twic
e du
ring
mic
row
avin
g fo
r eve
n co
okin
g.
� In
a m
icro
wav
able
con
tain
er:
o ar
rang
e fo
od in
a c
ircle
; lea
ve c
ente
r em
pty.
o
put f
ood
in a
sin
gle
laye
r, no
t a p
ile.
o le
ave
1 in
ch o
f spa
ce b
etw
een
piec
es
o fo
r une
ven
shap
es, p
ut th
icke
st s
ides
to
war
d th
e ou
ter e
dge
of th
e di
sh.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n
(SN
AP
-Ed)
Strategies for Eating Lesson 6: Meals in Minutes
- 51 -
Good Grinding for Wise Dining Strategies for Eating
Lesson 6: Meals in Minutes “Do little steps ahead and we’ll be quickly fed!”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience. Record the number of participants on the tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the number of people agreeing with the statement on the tally sheet.
Action: Pass out “Meals in Minutes” handout. Begin lesson when everyone receives a handout.
Read the following:
Today, we will talk about meal planning and ideas for making quick and easy to assemble meals and snacks.
Read the following:
By taking a little bit of our time to plan our meals, we can put together healthy, quick, and budget-friendly meals.First, we should think ahead of time about what kind of foods we would like to eat, what is on sale, what foods we have at home, and how we want our food to be prepared.Then, we can create a grocery list of foods, supplies, and ingredients we will need for our meals. We can use our shopping list and check our inventory of food at home before we go to the grocery store. By using a grocery list and checking food inventory, it will help us save time and money.
A little planning can help us assemble meals in minutes. If we plan ahead we will have all of our ingredients ahead of time, so we won’t have to make an extra trip to the grocery store. We can also save time by using a slow cooker, microwave, or by making a one-pot meal.
Strategies for Eating Lesson 6: Meals in Minutes
- 52 -
Read the following:
Cleaning and chopping fruits and veggies can be time consuming. So we can chop and cut veggies and fruits ahead of time. We can use what we need and store the rest in containers in the refrigerator or freezer. If fruits and veggies are not going to be used within two days, freeze them in freezer bags or containers, and label them with the date. These fruits and veggies can be then be used for several recipes throughout the week. If we don’t have time to clean and chop fresh fruits and veggies, we can use other forms of fruits and veggies such as frozen, canned, dried, or 100% juice.
Grocery stores may also offer fresh or frozen pre-cut vegetables/fruits and meats for meals such as salads, stews, soups, or stir-fry. Another suggestion is to check the grocery store for ready-to-eat vegetable salads. It may be a little more expensive but it is quick and convenient. Do little steps ahead and we’ll be quickly fed.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “do little steps ahead and we’ll be quickly fed!”
“Do little steps ahead and we’ll be quickly fed!”
Read the following:
Another time saver is to keep staple foods and ingredients on hand so we can make multiple meals. Staples are foods that we can use often, such as eggs, milk, frozen and canned fruits and veggies, meats, soups, rice, and pasta. We want to buy only what we will use in a reasonable time.Remember, if we "no need, no buy.”
When we look in our pantry we should try to use our older foods first. For example, if we bought pasta, such as spaghetti, last month and bought more pasta on sale today, we want to use the pasta we bought last month before we use the pasta we bought today.
Strategies for Eating Lesson 6: Meals in Minutes
- 53 -
Read the following:
To save time and to help us prepare future meals in minutes, we can also prepare a little extra food for us to use later. For example, if we are cooking chicken for a meal tonight, we can cook an extra piece of chicken so we can use it in another meal such as chicken salad, chicken noodle soup, or a chicken sandwich. We can cook extra ground beef to use later for chili, tacos, spaghetti, a casserole, or pizza. If we are not able to use the extra cooked chicken or ground beef within two days, we should freeze it. Labeling our freezer containers or bags with the date and the name of the food item is a great idea. This will help us to know what we have in our freezer and when we bought it or made it. Frozen foods do not last forever, so we should generally use them within a couple of months.
When we have a little extra time and ingredients, we can cook a double recipe or a larger portion. We can freeze our leftovers in smaller, individual portions, or exchange meals with friends and family. Doing this ahead of time will allow us to have extra meals prepared with one cooking session. Do little steps ahead and we’ll be quickly fed.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “do little steps ahead and we’ll be quickly fed!”
“Do little steps ahead and we’ll be quickly fed!”
Read the following:
Read the following:
We can plan our favorite meals so that they are nutritious and well balanced. At each meal we should try to include some type of protein/meat, vegetable, fruit, a starch or grain, and milk.
Creamed tuna is a good example of a balanced meal in minutes because it includes all of these groups and it’s really easy and quick to make. It has milk and tuna, andany type of veggies we want, such as onions, mushrooms and carrots.
Strategies for Eating Lesson 6: Meals in Minutes
- 54 -
Add a can of cream of mushroom soup for flavor and texture. Then, serve the creamed tuna over leftover brown rice, noodles, or a slice of whole wheat toast. Enjoy water, milk, 100% juice, or tea with our creamed tuna. To complete our meal, we can eat some fruit that's in season as our dessert.
Action:Ask the followingquestion:
Who would like to share some of their favorite “meals in minutes” ideas? *Gently encourage people to participate. Thank participants for sharing.
Read the following:
Another example of a meal in minutes is an English muffinpizza. Split a whole wheat English muffin or bagel in half, or use any type of bread that we have at home. Spread pizza, tomato, or leftover spaghetti sauce on each half of the English muffin. Then add turkey pepperoni or leftover meats. We can add more color, flavor and nutrients by adding veggies such as spinach leaves, mushrooms, bell peppers, onions, and broccoli, or fruits such as pineapple, mango, or any other fruits or veggies we have available.Sprinkle low-fat cheese on the top and heat the pizza until the cheese is melted, using a microwave, toaster oven, or regular oven. Add a leafy green salad, fruit salad, or veggie sticks for a great, balanced meal. Do little steps ahead and we’ll be quickly fed.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “do little steps ahead and we’ll be quickly fed!”
“Do little steps ahead and we’ll be quickly fed!”
Read the following:
After we have made our meals in minutes, we should know how to store our foods safely. Cooked foods, leftovers, and perishable foods should not be left out at room temperature for more than two hours. Put leftovers in shallow containers for quick cooling of our foods. Then, we can store our foods in the refrigerator or freezer as leftovers or as another meal in the future.
Strategies for Eating Lesson 6: Meals in Minutes
- 55 -
It's also a great idea to freeze leftovers that will not be eaten within two days. Remember, when storing leftovers, don’t wait….refrigerate!
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “don’t wait….refrigerate!”
“Don’t wait…refrigerate!”
Action:Ask the followingquestion:
What shall we drink with our meal in minutes?
Read the following:
Water is a great beverage to drink with our meals. It is very important for our body to function. How many of us know that water decreases friction in many parts of our body such as our joints, mouth, digestive system, nose, throat, eyes, and stomach? It is in the form of saliva for our mouth and digestive system, and mucus for our nose, throat, eyes, and stomach. Water also cushions our joints and protects our tissues and organs from shock and damage.
How many of us get bored of drinking plain water? How about trying seltzer or sparkling water for a calorie-free drink, or add it to 100% juice for a refreshing beverage. So, remember to drink fluids throughout the day to keep us healthy.
Read the following:
Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to use “meals in minutes” suggestions to make my meals and snacks.
Read the following:
Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Strategies for Eating Lesson 6: Meals in Minutes
- 56 -
Action:Read the following:
How many of you agree with this next statement: I plan to refrigerate or freeze my leftover foods right away. Please raise your hand if you agree.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: Drinking fluids throughout the day is important to keep me healthy. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of our talk. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
Strategies for Eating Lesson 6: Meals in Minutes
- 57 -
Good Grinding for Wise Dining Strategies for Eating
Lesson 6: Meals in Minutes “Do little steps ahead and we’ll be quickly fed!”
Tally Sheet
Island: Site:
Leader: Date:
Total Number of Participants:
Number of People Raising
Their Hand After the Talk
I plan to use "meals in minutes" suggestions to make my meals and snacks.
I plan to refrigerate or freeze my leftover foods right away.
Drinking fluids throughout the day is important to keep me healthy.
- 58 -
Mea
ls in
Min
utes
“Do
little
ste
ps a
head
and
we’
ll be
qui
ckly
fed”
With
a li
ttle
plan
ning
ahe
ad, w
e ca
n pu
t tog
ethe
r he
alth
y, q
uick
, and
bud
get-f
riend
ly m
eals
. To
he
lp u
s sa
ve ti
me
and
mon
ey, w
e co
uld
mak
e a
shop
ping
list
and
che
ck o
ur fo
od in
vent
ory
at
hom
e be
fore
we
go to
the
groc
ery
stor
e.
Her
e ar
e so
me
Mea
ls In
Min
utes
Tip
s:
� C
onsi
der u
sing
a s
low
coo
ker,
mic
row
ave,
or
one
-pot
mea
l.
� C
lean
, cut
, and
cho
p fru
its a
nd v
eggi
es
ahea
d of
tim
e
� U
se d
iffer
ent f
orm
s of
frui
ts a
nd v
eggi
es to
he
lp s
ave
time:
fres
h, fr
ozen
, can
ned,
dr
ied,
100
% ju
ice
� K
eep
stap
le fo
ods
and
ingr
edie
nts
on h
and
(egg
s, m
ilk, c
anne
d/fro
zen
fruits
and
ve
ggie
s, m
eats
, sou
ps, r
ice,
pas
ta),
wha
teve
r you
use
ofte
n.
� C
ook
extra
mea
t or p
asta
for f
utur
e us
e.
o C
hick
en c
an b
e us
ed fo
r sal
ad,
chic
ken
nood
le s
oup,
or c
hick
en
sand
wic
h.o
Gro
und
beef
can
be
used
for c
hili,
ta
cos,
spa
ghet
ti, c
asse
role
, or p
izza
.
� C
ook
a do
uble
reci
pe o
r a la
rger
por
tion.
o
Free
ze le
ftove
rs in
con
veni
ent
porti
ons.
o E
xcha
nge
mea
ls w
ith fr
iend
s.
Mea
ls In
Min
utes
Rec
ipe
Idea
s:
� C
ream
ed tu
na
o M
ilk, t
una
o V
eggi
es:
onio
ns, m
ushr
oom
s,
carr
ots
o S
erve
ove
r bro
wn
rice,
noo
dles
, or
who
le w
heat
toas
t
� E
nglis
h m
uffin
piz
za
o To
aste
d w
hole
whe
at E
nglis
h m
uffin
, ba
gel,
or to
ast
o S
auce
: pi
zza,
spa
ghet
ti, to
mat
o
o V
eggi
es: s
pina
ch le
aves
, oni
ons,
m
ushr
oom
s, b
ell p
eppe
rs
o A
dd tu
rkey
pep
pero
ni, l
efto
ver m
eat,
and
chee
se
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
Mea
ls in
Min
utes
“Do
little
ste
ps a
head
and
we’
ll be
qui
ckly
fed”
With
a li
ttle
plan
ning
ahe
ad, w
e ca
n pu
t tog
ethe
r he
alth
y, q
uick
, and
bud
get-f
riend
ly m
eals
. To
he
lp u
s sa
ve ti
me
and
mon
ey, w
e co
uld
mak
e a
shop
ping
list
and
che
ck o
ur fo
od in
vent
ory
at
hom
e be
fore
we
go to
the
groc
ery
stor
e.
Her
e ar
e so
me
Mea
ls In
Min
utes
Tip
s:
� C
onsi
der u
sing
a s
low
coo
ker,
mic
row
ave,
or
one
-pot
mea
l.
� C
lean
, cut
, and
cho
p fru
its a
nd v
eggi
es
ahea
d of
tim
e
� U
se d
iffer
ent f
orm
s of
frui
ts a
nd v
eggi
es to
he
lp s
ave
time:
fres
h, fr
ozen
, can
ned,
dr
ied,
100
% ju
ice
� K
eep
stap
le fo
ods
and
ingr
edie
nts
on h
and
(egg
s, m
ilk, c
anne
d/fro
zen
fruits
and
ve
ggie
s, m
eats
, sou
ps, r
ice,
pas
ta),
wha
teve
r you
use
ofte
n.
� C
ook
extra
mea
t or p
asta
for f
utur
e us
e.
o C
hick
en c
an b
e us
ed fo
r sal
ad,
chic
ken
nood
le s
oup,
or c
hick
en
sand
wic
h.o
Gro
und
beef
can
be
used
for c
hili,
ta
cos,
spa
ghet
ti, c
asse
role
, or p
izza
.
� C
ook
a do
uble
reci
pe o
r a la
rger
por
tion.
o
Free
ze le
ftove
rs in
con
veni
ent
porti
ons.
o E
xcha
nge
mea
ls w
ith fr
iend
s.
Mea
ls In
Min
utes
Rec
ipe
Idea
s:
� C
ream
ed tu
na
o M
ilk, t
una
o V
eggi
es:
onio
ns, m
ushr
oom
s,
carr
ots
o S
erve
ove
r bro
wn
rice,
noo
dles
, or
who
le w
heat
toas
t
� E
nglis
h m
uffin
piz
za
o To
aste
d w
hole
whe
at E
nglis
h m
uffin
, ba
gel,
or to
ast
o S
auce
: pi
zza,
spa
ghet
ti, to
mat
o
o V
eggi
es: s
pina
ch le
aves
, oni
ons,
m
ushr
oom
s, b
ell p
eppe
rs
o A
dd tu
rkey
pep
pero
ni, l
efto
ver m
eat,
and
chee
se
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
Choosing Foods
Lessons 7- 12
Choosing Foods Lesson 7: Fruits and Veggies
- 59 -
Good Grinding for Wise Dining Choosing Foods
Lesson 7: Fruits and Veggies “Fruits and veggies: more matters”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience and record on tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the amount of people agreeing with the statement on the tally sheet.
Action: Pass out “Fruits and Veggies” handout. Begin lesson when everyone receives a handout.
Read the following:
Today we’re going to talk about fruits and veggies. Eating more matters.
Action:Haveparticipantsrepeat the following:
Everyone repeat the following with me, “fruits and veggies: more matters.”
Read the following:
Fruits and veggies are important for us to be healthy. It contains many vitamins and minerals, fiber and other nutrients to keep our bodies healthy.
Action:Ask the followingquestion:
“How many fruits and veggies do you eat everyday”?
Read the following:
We should eat at least 5 fruits and veggies everyday. If you already eat more, that’s GREAT! If not, we’ll talk about ways we can increase our fruit and veggie intake.
Action:Have
Fruits and veggies: more matters. Everyone repeat with me “fruits and veggies: more matters.”
Choosing Foods Lesson 7: Fruits and Veggies
- 60 -
participantsrepeat the following:
Read the following:
For breakfast we can eat hot or cold cereal with fruit such as sliced banana, mango, raisins, berries, or other fruit that is in season. We can also eat toast with fruit such as papaya, melons, oranges, or other fruit that is in season. Or, we can mix fresh, frozen or canned fruit with yogurt,cottage cheese, or pudding. This could also be eaten as a great snack, side dish, or dessert.
Read the following:
We can also increase the amount of veggies we eat. We can put veggies such as lettuce, spinach, cabbage, tomato, or cucumbers in a sandwich. We can also heat up frozen or canned veggies and eat them with meals, or add it to a main dish. For example, we can combine frozen mixed veggies with spaghetti and meat sauce.
* Optional:Read the following:
After this lesson, I will demonstrate how to prepare leafy tofu with (say the type of green leafy vegetable that will be used) and tofu.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “fruits and veggies: more matters.”
Action:Ask the followingquestion:
“What are other ways we can increase our fruit and veggie intake”?
*Gently encourage people to participate. Thank participants for sharing.
Read the following:
Now that we talked about ways to eat at least 5 fruits and veggies everyday, how do we eat these healthy foods safely? We must keep hot foods hot, and cold foods cold. What does this mean?
Choosing Foods Lesson 7: Fruits and Veggies
- 61 -
Hot foods are foods that are cooked and served hot such as stews, soups, casseroles, or other dishes. Cold foods such as salads, foods containing milky products like yogurt and cottage cheese, or leftover food should be refrigerated until ready to be consumed or reheated. We should always remember to keep hot foods hot and cold foods cold.
Action:Haveparticipantsrepeat the following:
Repeat with me, “Keep hot foods hot and cold foods cold.”
Read the following:
In Hawaii, we are fortunate to have beautiful sunny skies and cool trade wind breezes. But, we must remember that we may become dehydrated very easily, especially in the summer months. Though it may not seem to be hot enough to perspire, our bodies still need water. Even if we’re not thirsty, we should drink water anyway.
Read the following:
Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to eat 5 or more fruits and veggies per day.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to keep hot foods hot and cold foods cold.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: I plan to drink fluids even when I’m not thirsty. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who
Choosing Foods Lesson 7: Fruits and Veggies
- 62 -
raise their hand and record on the tally sheet.
Read the following:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
*Optional: Leafy Tofu Demonstration (see Recipe Index Pg 209)Any type of green leafy veggie can be used, but the recipe calls for spinach. Participants may even bring veggies grown in their yard.
Read the following:
Today we will use (say what kind of green leafy veggie that is being used), but any type of green leafy veggie or frozen spinach can be used when making this recipe at home.Before I prepare this recipe, I am going to wash my hands with soap and water.
Action: Wash hands with soap and water before beginning and follow recipe directions:
- DRAIN tofu. - DICE tofu into 1-inch cubes. - TEAR spinach into bite-sized pieces. - In a large pan, HEAT oil and SAUTÉ tofu cubes for a
few minutes. MOVE tofu to the center of the pan. - ADD spinach, and soy sauce. MIX. - COVER pan and COOK until spinach is wilted. - SPRINKLE toasted sesame seeds.
Read the following:
See how easy that was! Come and taste this delicious treat.
Action: Pass out food.
Choosing Foods Lesson 7: Fruits and Veggies
- 63 - Tally Sheet
Good Grinding for Wise Dining Choosing Foods
Lesson 7: Fruits and Veggies “Fruits & veggies: more matters”
Tally Sheet
Island: Site:
Leader: Date:
Number of Total Participants:
Number of People Raising Their Hand
After the Talk I plan to eat 5 or more fruits and veggies per day.I plan to keep hot foods hot and cold foods cold.
I plan to drink fluids even when I’m not thirsty.
- 64 -
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
esC
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Frui
ts a
nd V
eggi
es“F
ruits
and
Veg
gies
: Mor
e M
atte
rs”
Frui
ts a
nd v
eggi
es a
re im
porta
nt fo
r us
to b
e he
alth
y. I
t con
tain
s m
any
vita
min
s an
d m
iner
als,
fib
er a
nd o
ther
nut
rient
s to
kee
p ou
r bod
y he
alth
y.W
e sh
ould
eat
at l
east
5 fr
uits
and
veg
gies
ev
eryd
ay.
Her
e ar
e so
me
way
s w
e ca
n in
crea
se o
ur fr
uit a
nd
vegg
ie in
take
:
Bre
akfa
st�
Eat
hot
or c
old
cere
al w
ith fr
uit s
uch
as s
liced
ba
nana
, man
go, r
aisi
ns, b
errie
s, o
r oth
er fr
uit
that
is in
sea
son.
�
Eat
toas
t with
frui
t suc
h as
pap
aya,
mel
ons,
or
ange
s, o
r oth
er fr
uit t
hat i
s in
sea
son.
Mix
frui
t �
Mix
fres
h, fr
ozen
or c
anne
d
fruit
with
yog
urt,
cotta
gech
eese
, or p
uddi
ng.
Vegg
ies
� P
ut v
eggi
es s
uch
as le
ttuce
, spi
nach
, cab
bage
, to
mat
o, o
r cuc
umbe
rs in
a s
andw
ich.
�
Hea
t up
froze
n or
can
ned
vege
tabl
es a
nd e
at
them
with
mea
ls, o
r add
it to
a m
ain
dish
.
Leaf
y To
fu
Ingr
edie
nts:
� ½
(20-
ounc
e) c
onta
iner
tofu
�
1 bu
nch
spin
ach
� 1
tabl
espo
on o
il �
1 ta
bles
poon
soy
sau
ce
� ½
teas
poon
toas
ted
sesa
me
seed
s
Dire
ctio
ns:
1. D
RA
IN to
fu.
2. D
ICE
tofu
into
1-in
ch c
ubes
. 3.
TE
AR
spi
nach
into
bite
-siz
ed p
iece
s.
4. I
n a
larg
e pa
n, H
EA
T oi
l and
SA
UTÉ
tofu
cu
bes
for a
few
min
utes
. MO
VE
tofu
to th
e ce
nter
of t
he p
an.
5. A
DD
spi
nach
, and
soy
sau
ce. M
IX.
6. C
OV
ER
pan
and
CO
OK
unt
il sp
inac
h is
wilt
ed.
7. S
PR
INK
LE to
aste
d se
sam
e se
eds.
Varia
tions
:M
ay u
se o
ther
dar
k gr
een
leaf
y ve
geta
bles
. M
ay u
se fr
ozen
spi
nach
inst
ead
of fr
esh
sp
inac
h.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
esC
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Frui
ts a
nd V
eggi
es“F
ruits
and
Veg
gies
: Mor
e M
atte
rs”
Frui
ts a
nd v
eggi
es a
re im
porta
nt fo
r us
to b
e he
alth
y. I
t con
tain
s m
any
vita
min
s an
d m
iner
als,
fib
er a
nd o
ther
nut
rient
s to
kee
p ou
r bod
y he
alth
y.W
e sh
ould
eat
at l
east
5 fr
uits
and
veg
gies
ev
eryd
ay.
Her
e ar
e so
me
way
s w
e ca
n in
crea
se o
ur fr
uit a
nd
vegg
ie in
take
:
Bre
akfa
st�
Eat
hot
or c
old
cere
al w
ith fr
uit s
uch
as s
liced
ba
nana
, man
go, r
aisi
ns, b
errie
s, o
r oth
er fr
uit
that
is in
sea
son.
�
Eat
toas
t with
frui
t suc
h as
pap
aya,
mel
ons,
or
ange
s, o
r oth
er fr
uit t
hat i
s in
sea
son.
Mix
frui
t �
Mix
fres
h, fr
ozen
or c
anne
d
fruit
with
yog
urt,
cotta
gech
eese
, or p
uddi
ng.
Vegg
ies
� P
ut v
eggi
es s
uch
as le
ttuce
, spi
nach
, cab
bage
, to
mat
o, o
r cuc
umbe
rs in
a s
andw
ich.
�
Hea
t up
froze
n or
can
ned
vege
tabl
es a
nd e
at
them
with
mea
ls, o
r add
it to
a m
ain
dish
.
Leaf
y To
fu
Ingr
edie
nts:
� ½
(20-
ounc
e) c
onta
iner
tofu
�
1 bu
nch
spin
ach
� 1
tabl
espo
on o
il �
1 ta
bles
poon
soy
sau
ce
� ½
teas
poon
toas
ted
sesa
me
seed
s
Dire
ctio
ns:
1. D
RA
IN to
fu.
2. D
ICE
tofu
into
1-in
ch c
ubes
. 3.
TE
AR
spi
nach
into
bite
-siz
ed p
iece
s.
4. I
n a
larg
e pa
n, H
EA
T oi
l and
SA
UTÉ
tofu
cu
bes
for a
few
min
utes
. MO
VE
tofu
to th
e ce
nter
of t
he p
an.
5. A
DD
spi
nach
, and
soy
sau
ce. M
IX.
6. C
OV
ER
pan
and
CO
OK
unt
il sp
inac
h is
wilt
ed.
7. S
PR
INK
LE to
aste
d se
sam
e se
eds.
Varia
tions
:M
ay u
se o
ther
dar
k gr
een
leaf
y ve
geta
bles
. M
ay u
se fr
ozen
spi
nach
inst
ead
of fr
esh
sp
inac
h.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Choosing Foods Lesson 8: Eating Out
- 65 -
Good Grinding for Wise Dining Choosing Foods
Lesson 8: Eating Out “When eating out, choose fruits and veggies for our mouths”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience and record on tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the amount of people agreeing with the statement on the tally sheet.
Action: Pass out “Eating Out” handout. Begin lesson when everyone receives a handout.
Action:Ask the followingquestion:
Good morning everyone. How many of you eat food away from home?
Read the following:
Well, we should all raise our hands because eating here at the meal site is an example of eating away from home. Here, we are fortunate to have a balanced, complete meal provided for us, one with a protein, starch, milk, fruit, and vegetable. We have the opportunity to eat at least one serving of a fruit and vegetable just by eating lunch at this meal site.
Action:Ask the followingquestion:
What are some other places (besides our meal site) where we eat, that are away from home?
Read the following:
Eating out also includes eating at restaurants or fast food places, at family members’ or friends’ homes, and at celebrations or special events. Even when we eat out, we should try to eat healthfully. This includes eating fruits and veggies.
Choosing Foods Lesson 8: Eating Out
- 66 -
Action:Haveparticipantsrepeat the following:
Everyone repeat the following with me, “when eating out, choose fruits and veggies for our mouths.”
Read the following:
It is our choice to control what we eat when we eat at restaurants and fast food places. It can be very easy to make healthful choices. We can make it easy by ordering meals that have fruits and veggies in them such as a stir-fry; curry with lots of veggies such as carrots, onions, celery and other veggies; or ordering side orders of fruits and veggies such as a tossed green salad, steamed veggies or a fruit cup. We can also ask for a larger portion of veggies such as asking for more carrots and celery when ordering stew, or more broccoli when ordering beef broccoli.
Action:Ask the followingquestion:
What are some other suggestions for choosing healthier foods when we eat out?
*Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: order a side of steamed veggies or ask for tossed greens instead of macaroni salad.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “when eating out, choose fruits and veggies for our mouths.”
Read the following:
But, what about the times when we cannot control what is available?
A variety of foods are usually offered when we eat at someone’s home, or at celebrations or special events. But, there may or may not be a large assortment of dishes with fruits and veggies. We can still choose to eat the fruits and
Choosing Foods Lesson 8: Eating Out
- 67 -
veggies that are offered, or provide more fruit and veggie options. We can bring a salad or other dish with veggies in them such as spaghetti sauce with tomatoes, onions, mushrooms and zucchini. We can also bring an assortment of fresh cut fruits and/or veggies.
A bean salad spread recipe is on the back of the handout.It tastes great with veggies such as cucumber, celery, and carrot sticks. We can bring this to our next get together.
It is our choice to eat foods that are available. It is our decision to take fruits and veggies on these occasions. We can be a polite guest by eating a variety of foods, but we can also eat healthfully by choosing to eat foods with fruits and veggies.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “when eating out, choose fruits and veggies for our mouths.”
Read the following:
When we eat out, we often have leftover food. How do we keep leftovers safe to eat for another meal? We must remember that hot foods should be kept hot and cold foods should be kept cold. Even if food was eaten hot, we must quickly refrigerate our leftovers to make it cold. We can then reheat it when we want to eat it later. Food should NOT be left out at room temperature for more than two hours. Bacteria tend to grow well at room temperature which may then make us sick. We must remember to keep hot foods hot and cold foods cold, so the food is safe for us to eat.
Read the following:
When we eat out, we must also remember to drink water, even when we’re not thirsty. Did you know that when we actually feel thirsty, our body may already be dehydrated? We constantly lose water throughout the day, and our body needs water to function properly. It is important for us to drink water, even when we’re not thirsty.
Choosing Foods Lesson 8: Eating Out
- 68 -
Read the following:
Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to choose foods with fruits and veggies when eating out.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to keep hot foods hot and cold foods cold.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: I plan to drink fluids even when I’m not thirsty. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
Choosing Foods Lesson 8: Eating Out
- 69 - Tally Sheet
Good Grinding for Wise Dining Choosing Foods
Lesson 8: Eating Out “When eating out, choose fruits and veggies for our mouths”
Tally Sheet
Island: Site:
Leader: Date:
Number of Total Participants:
Number of People Raising Their Hand
After the Talk I plan to choose foods with fruits and veggies when eating out. I plan to keep hot foods hot and cold foods cold.
I plan to drink fluids even when I’m not thirsty.
- 70 -
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
esC
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Eat
ing
Out
“W
hen
eatin
g ou
t,
choo
se fr
uits
and
veg
gies
for y
our m
outh
” E
atin
g ou
t inc
lude
s ea
ting
at re
stau
rant
s or
fast
food
pl
aces
, at f
amily
mem
bers
’ or f
riend
s’ h
omes
, and
at
cele
brat
ions
or s
peci
al e
vent
s. E
ven
whe
n w
e ea
t ou
t, w
e sh
ould
try
to e
at h
ealth
fully
. Th
is in
clud
es
eatin
g fru
its a
nd v
eggi
es.
�
Ord
er m
eals
that
hav
e fru
its a
nd v
eggi
es s
uch
as
in a
stir
-fry,
a to
ssed
gre
en s
alad
, or f
ruit
cup.
�
Ask
for a
larg
er p
ortio
n of
veg
gies
suc
h as
re
ques
ting
mor
e ca
rrot
s an
d ce
lery
whe
n or
derin
g st
ew, o
r mor
e br
occo
li w
hen
orde
ring
beef
bro
ccol
i.
� C
hoos
e fru
its a
nd v
eggi
es a
t cel
ebra
tions
or
spec
ial e
vent
s A
var
iety
of f
oods
are
usu
ally
offe
red
whe
n w
e ea
t at
som
eone
’s h
ome,
or a
t cel
ebra
tions
or s
peci
al
even
ts.
Ther
e m
ay o
r may
not
be
a la
rge
asso
rtmen
t of d
ishe
s w
ith fr
uits
and
veg
gies
, but
we
can
still
cho
ose
to e
at th
e fru
its a
nd v
eggi
es th
at a
re
offe
red.
To
prov
ide
mor
e fru
it an
d ve
ggie
opt
ions
, w
e ca
n br
ing
a sa
lad,
ass
orte
d fre
sh fr
uits
and
/or
vegg
ies,
or o
ther
dis
hes
with
frui
ts a
nd v
eget
able
s.
We
can
be a
pol
ite g
uest
and
stil
l eat
hea
lthfu
lly.
We
can
eat h
ealth
y m
eals
if w
e ch
oose
to e
at fo
ods
with
frui
ts a
nd v
eggi
es.
Bea
n S
alad
Spr
ead
Ingr
edie
nts:
�
1 (1
5-ou
nce)
can
s be
ans
(pin
to, k
idne
y,
garb
anzo
)�
¼ s
mal
l rou
nd o
nion
� ¼
cup
bel
l pep
per O
R c
eler
y, O
R a
mix
ture
of
both
� 2
teas
poon
s le
mon
juic
e O
R v
ineg
ar�
� te
aspo
on s
alt
� �
teas
poon
pow
dere
d m
usta
rd�
Opt
iona
l: 1-
2 ta
bles
poon
s w
ater
D
irect
ions
: 1.
R
INS
E a
nd D
RA
IN b
eans
.2.
C
HO
P o
nion
and
bel
l pep
per/c
eler
y.3.
In
a la
rge
bow
l, M
AS
H b
eans
unt
il ha
lf of
them
ar
e a
past
e.4.
A
DD
lem
on ju
ice,
sal
t and
mus
tard
to b
ean
past
e.5.
A
DD
oni
on a
nd b
ell p
eppe
r/cel
ery.
6.
Opt
iona
l: A
DD
wat
er if
mix
ture
is to
o dr
y.7.
M
IX g
ently
and
cov
er b
owl.
RE
FRIG
ER
ATE
un
til re
ady
to u
se.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
esC
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Eat
ing
Out
“W
hen
eatin
g ou
t,
choo
se fr
uits
and
veg
gies
for y
our m
outh
” E
atin
g ou
t inc
lude
s ea
ting
at re
stau
rant
s or
fast
food
pl
aces
, at f
amily
mem
bers
’ or f
riend
s’ h
omes
, and
at
cele
brat
ions
or s
peci
al e
vent
s. E
ven
whe
n w
e ea
t ou
t, w
e sh
ould
try
to e
at h
ealth
fully
. Th
is in
clud
es
eatin
g fru
its a
nd v
eggi
es.
�
Ord
er m
eals
that
hav
e fru
its a
nd v
eggi
es s
uch
as
in a
stir
-fry,
a to
ssed
gre
en s
alad
, or f
ruit
cup.
�
Ask
for a
larg
er p
ortio
n of
veg
gies
suc
h as
re
ques
ting
mor
e ca
rrot
s an
d ce
lery
whe
n or
derin
g st
ew, o
r mor
e br
occo
li w
hen
orde
ring
beef
bro
ccol
i.
� C
hoos
e fru
its a
nd v
eggi
es a
t cel
ebra
tions
or
spec
ial e
vent
s A
var
iety
of f
oods
are
usu
ally
offe
red
whe
n w
e ea
t at
som
eone
’s h
ome,
or a
t cel
ebra
tions
or s
peci
al
even
ts.
Ther
e m
ay o
r may
not
be
a la
rge
asso
rtmen
t of d
ishe
s w
ith fr
uits
and
veg
gies
, but
we
can
still
cho
ose
to e
at th
e fru
its a
nd v
eggi
es th
at a
re
offe
red.
To
prov
ide
mor
e fru
it an
d ve
ggie
opt
ions
, w
e ca
n br
ing
a sa
lad,
ass
orte
d fre
sh fr
uits
and
/or
vegg
ies,
or o
ther
dis
hes
with
frui
ts a
nd v
eget
able
s.
We
can
be a
pol
ite g
uest
and
stil
l eat
hea
lthfu
lly.
We
can
eat h
ealth
y m
eals
if w
e ch
oose
to e
at fo
ods
with
frui
ts a
nd v
eggi
es.
Bea
n S
alad
Spr
ead
Ingr
edie
nts:
�
1 (1
5-ou
nce)
can
s be
ans
(pin
to, k
idne
y,
garb
anzo
)�
¼ s
mal
l rou
nd o
nion
� ¼
cup
bel
l pep
per O
R c
eler
y, O
R a
mix
ture
of
both
� 2
teas
poon
s le
mon
juic
e O
R v
ineg
ar�
� te
aspo
on s
alt
� �
teas
poon
pow
dere
d m
usta
rd�
Opt
iona
l: 1-
2 ta
bles
poon
s w
ater
D
irect
ions
: 1.
R
INS
E a
nd D
RA
IN b
eans
.2.
C
HO
P o
nion
and
bel
l pep
per/c
eler
y.3.
In
a la
rge
bow
l, M
AS
H b
eans
unt
il ha
lf of
them
ar
e a
past
e.4.
A
DD
lem
on ju
ice,
sal
t and
mus
tard
to b
ean
past
e.5.
A
DD
oni
on a
nd b
ell p
eppe
r/cel
ery.
6.
Opt
iona
l: A
DD
wat
er if
mix
ture
is to
o dr
y.7.
M
IX g
ently
and
cov
er b
owl.
RE
FRIG
ER
ATE
un
til re
ady
to u
se.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Choosing Foods Lesson 9: Eating for Wellness
- 71 -
Good Grinding for Wise Dining Choosing Foods
Lesson 9: Eating for Wellness “Create a plate with fruits and veggies”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience and record on tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the amount of people agreeing with the statement on the tally sheet.
Action: Pass out the “Eating for Wellness” handout. Begin lesson when everyone receives a handout.
Read the following:
Who thinks that nutrition information can be confusing? It can be when we hear, what is half a cup of this, one cup of that? How much is a correct serving size? Instead of memorizing or guessing how much to eat, there is a simple way to just eat. It’s called the plate method.
Action:Haveparticipantsrepeat the following:
Everyone repeat the following with me, “create a plate with fruits and veggies.”
Choosing Foods Lesson 9: Eating for Wellness
- 72 -
Read the following:
What’s the plate method? On the handout is a picture of a plate. Half of the plate is filled with fruits and veggies and they can be piled up as high as we want. We can try veggies and fruits that are fresh, frozen or canned – any form counts. Eat a variety of different colored veggies and fruits. There is a thousand island dressing recipe on the back of the handout that can be used as a dip or dressing when you eat your favorite veggies. We should create a plate with fruits and veggies
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “create a plate with fruits and veggies.”
*Optional:Read the following:
After this lesson, I will demonstrate how to prepare the thousand island dressing.
Read the following:
A starch fills a fourth of the plate, ½ an inch high or less.Starches take a variety of forms, such as: rice, bread, pasta or other types of noodles. There are also starchy veggies such as potato or sweet potato, corn, peas, taro or poi.Lastly, a protein food will fill the remaining fourth of the plate. Protein foods are meats such as beef or pork, chicken, turkey, fish and other seafood. Non-animal protein foods such as beans, tofu, and nuts also belong in this section of the plate.
Action:Ask the followingquestion:
What should we fill half of our plate with when we eat? *Gently encourage people to participate. Participants should say “fruits and veggies should fill half our plate.”
Action:Haveparticipantsrepeat the
Everyone repeat with me, “create a plate with fruits and veggies.”
Choosing Foods Lesson 9: Eating for Wellness
- 73 -
following:
Action:Ask the followingquestion:
What should we fill one-forth of our plate with when we eat? *Gently encourage people to participate. Participants should say “protein or meat foods should fill ¼ of the plate and starches should fill the other ¼ our plate.”
Read the following:
After we eat our meals, we may not be thirsty, because we may have filled our stomach with too much food. So, we may not be able to drink water. But, we should drink fluids before, during, and after our meals, because drinking water is important to keep us healthy. So, drink water often even when we are not thirsty.
Does anyone go grocery shopping for food? We should pick up frozen, refrigerated foods, hot bentos, or other ready-to-eat items last, just before going to the checkout counter. We don’t want to leave cold or hot foods out at room temperature for too long. Buy cold and hot foods last, and get them home fast.
Action:Haveparticipantsrepeat the following:
Repeat with me, “Buy cold and hot foods last, and get them home fast.”
Read the following:
Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to create a plate and fill half of my plate filled with fruits and veggies.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to keep hot foods hot and cold foods cold.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Choosing Foods Lesson 9: Eating for Wellness
- 74 -
Read the following:
The last statement is: I plan to drink fluids even when I’m not thirsty. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
*Optional: Thousand Island Dressing Demo (see Recipe Index Pg 229)Serve thousand island dressing with any type of veggie. Encourage participants to at least try the dressing. If they do not like it, tell them it is okay to dispose of it politely in a napkin.
Read the following:
Now, we will be making the thousand island dressing that is listed on the back of your handout. All we need is yogurt,ketchup, relish, and pepper. I will wash my hands with soap and water before I begin.
Action: Wash hands with soap and water before beginning and follow recipe directions:
- In a small bowl, MIX yogurt, ketchup, pickles, and pepper.
- CHILL for 1-2 hours before serving.
Read the following:
Come and taste this delicious dressing.
Action: Pass out dressing with veggies or allow participants to put dressing on their veggies in their congregate meal.
Choosing Foods Lesson 9: Eating for Wellness
- 75 -
Good Grinding for Wise Dining Choosing Foods
Lesson 9: Eating for Wellness “Create a plate with fruits and veggies”
Tally Sheet
Island: Site:
Leader: Date:
Number of Total Participants:
Number of People Raising Their Hand
After the Talk I plan to create a plate and fill half of my plate has fruits and veggies. I plan to keep hot foods hot and cold foods cold.
I plan to drink fluids even when I’m not thirsty.
- 76 -
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
Eatin
g fo
r Wel
lnes
s “C
reat
e a
plat
e w
ith fr
uits
and
veg
gies
”
Nut
ritio
n in
form
atio
n ca
n be
ver
y co
nfus
ing.
In
stea
d of
mem
oriz
ing
or g
uess
ing
how
muc
h to
ea
t, th
ere
is a
sim
ple
way
to ju
st e
at.
It’s
calle
d th
e pl
ate
met
hod.
Hal
f of t
he p
late
is fi
lled
with
frui
ts a
nd v
eggi
es
and
they
can
be
pille
d up
as
high
as
we
wan
t. A
st
arch
fills
a fo
urth
of t
he p
late
and
a p
rote
in fo
od
the
rem
aini
ng fo
urth
of t
he p
late
.
Sta
rche
s ar
e fo
ods
such
as
rice,
bre
ad, p
asta
or
othe
r typ
es o
f noo
dles
.Th
ere
are
also
sta
rchy
ve
ggie
s su
ch a
s po
tato
or s
wee
t pot
ato,
cor
n,
peas
, tar
o or
poi
.
Pro
tein
food
s ar
e m
eats
suc
h as
bee
f or p
ork,
ch
icke
n, tu
rkey
, fis
h an
d ot
her s
eafo
ods.
Non
-an
imal
pro
tein
food
s ar
e be
ans,
tofu
, and
nut
s.
Thou
sand
Isla
nd D
ress
ing
Ingr
edie
nts:
� 1
(6-o
unce
) low
fat v
anill
a yo
gurt
� ¼
cup
ket
chup
�
¼ c
up p
ickl
e re
lish
� ¼
teas
poon
pep
per
Dire
ctio
ns:
1. I
n a
smal
l bow
l, M
IX y
ogur
t, ke
tchu
p,
pick
les,
and
pep
per.
2. C
HIL
L fo
r 1-2
hou
rs b
efor
e se
rvin
g.
Varia
tions
:U
se a
s a
dres
sing
or d
ip fo
r veg
etab
les
and
sala
ds in
pla
ce o
f may
onna
ise.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
Eatin
g fo
r Wel
lnes
s “C
reat
e a
plat
e w
ith fr
uits
and
veg
gies
”
Nut
ritio
n in
form
atio
n ca
n be
ver
y co
nfus
ing.
In
stea
d of
mem
oriz
ing
or g
uess
ing
how
muc
h to
ea
t, th
ere
is a
sim
ple
way
to ju
st e
at.
It’s
calle
d th
e pl
ate
met
hod.
Hal
f of t
he p
late
is fi
lled
with
frui
ts a
nd v
eggi
es
and
they
can
be
pille
d up
as
high
as
we
wan
t. A
st
arch
fills
a fo
urth
of t
he p
late
and
a p
rote
in fo
od
the
rem
aini
ng fo
urth
of t
he p
late
.
Sta
rche
s ar
e fo
ods
such
as
rice,
bre
ad, p
asta
or
othe
r typ
es o
f noo
dles
.Th
ere
are
also
sta
rchy
ve
ggie
s su
ch a
s po
tato
or s
wee
t pot
ato,
cor
n,
peas
, tar
o or
poi
.
Pro
tein
food
s ar
e m
eats
suc
h as
bee
f or p
ork,
ch
icke
n, tu
rkey
, fis
h an
d ot
her s
eafo
ods.
Non
-an
imal
pro
tein
food
s ar
e be
ans,
tofu
, and
nut
s.
Thou
sand
Isla
nd D
ress
ing
Ingr
edie
nts:
� 1
(6-o
unce
) low
fat v
anill
a yo
gurt
� ¼
cup
ket
chup
�
¼ c
up p
ickl
e re
lish
� ¼
teas
poon
pep
per
Dire
ctio
ns:
1. I
n a
smal
l bow
l, M
IX y
ogur
t, ke
tchu
p,
pick
les,
and
pep
per.
2. C
HIL
L fo
r 1-2
hou
rs b
efor
e se
rvin
g.
Varia
tions
:U
se a
s a
dres
sing
or d
ip fo
r veg
etab
les
and
sala
ds in
pla
ce o
f may
onna
ise.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Choosing Foods Lesson 10: Seasonality of Fruits and Veggies
- 77 -
Good Grinding for Wise Dining Choosing Foods
Lesson 10: Seasonality of Fruits and Veggies “Fruits and veggies are best in season and priced within reason”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience. Record the number of participants on the tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the number of people agreeing with the statement on the tally sheet.
Action: Pass out “Seasonality of Fruits and Veggies” handout. Begin lesson when everyone receives a handout.
Read the following:
Today, we’re going to talk about selecting and buying fresh fruits and veggies that are in season. We see many fruits and veggies throughout the year, but flavor, nutrients, quantity, and prices are best when fruits and veggies are in season. Fruits and veggies are best in season and priced within reason.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “fruits and veggies are best in season and priced within reason.”
“Fruits and veggies are best in season and priced within reason.”
Action:Ask the followingquestion:
How can we tell when fruits and veggies are in season? *Gently encourage people to participate. Thank participants for sharing. Examples if no one answers: - Observe fruit trees and vegetable gardens. - Check grocery ads and stores to see what fruits and vegetables are on sale.
Choosing Foods Lesson 10: Seasonality of Fruits and Veggies
- 78 -
Read the following:
We can tell when fruits and veggies are in season when the trees have fruits, and veggies are growing. Check weekly grocery ads to see which fruits and veggies are on sale.This can be another sign of fruits and veggies that are in season.
Although, fruits and veggies may be in season, sometimes they are not as plentiful because of bad weather, bugs, or other circumstances. What can we do if this happens? We can choose another form of that food. For example, if we are looking for fresh mangoes, but find that they are expensive, not in season, or not available, we might want to buy frozen or dried mangoes instead. Or, if fresh pineapples are expensive or not in season, we can buy canned, frozen, dried pineapple, or 100% pineapple juice as an alternative.
Similar strategies can be used for veggies. Tomatoes are in their peak season from May to September, but when prices are too expensive or they are not in season, we can switch to canned tomatoes.
Read the following:
Here are some tips for choosing our fruits and veggies.When we are looking for fresh fruits and veggies, some important clues are their appearance and firmness. Select produce that does not have bruises, punctures, mold, or signs of decay. Sometimes smelling the fruit or veggie can help us choose them. For example, smelling fruits that are sweet, such as cantaloupe, mango, and pineapple may help us to pick sweet fruit. If we’re still not sure, we can ask the grocer, or the vendor at a local farmers market for help in choosing our produce.
Read the following:
The longer that we store or keep fresh fruits and veggies, the more vitamins they lose, so we want to buy only as much as we can eat within one week. Fruits and veggies are best in season and priced within reason.
Choosing Foods Lesson 10: Seasonality of Fruits and Veggies
- 79 -
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “fruits and veggies are best in season and priced within reason.”
Read the following:
As wise shoppers, we want to check for the freshness of our foods by looking at dates. “Pull” and “sell-by” dates tell us about the last date that the product should be sold by the grocery store. The “use-by” date tells us how long we can keep the product at home at its best quality. Look for items with its packaging intact, without any holes, tears, dents, bulging cans, or rust. Let’s check our dates so our foods will be great.
If we have any doubt about the safety of our foods we should throw it out. For example, if we are unsure if our food is spoiled we should throw it out. Or if our canned goods are way past its expiration date we should throw it out. When in doubt, throw it out.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “when in doubt, throw it out.”
“When in doubt, throw it out.”
Read the following:
Read the following:
To keep our fruits and veggies safe we should rinse themunder running water before we cut or eat them. Even though we don’t eat the skins of cantaloupes and some other fruits with thick skins, we still should rinse our fruits with water. These fruits could also be rubbed or scrubbed with a clean brush and rinsed under running water. Doing this will prevent the cut pieces of food from being contaminated by bacteria that may be on the outer skin.Veggies that grow under the ground, like carrots and sweet potatoes, or on the ground, like pumpkin or squash, should be scrubbed with a brush. Scrubbing with a brush will loosen the dirt from the outer skin, it can then be rinsed under running tap water.
Choosing Foods Lesson 10: Seasonality of Fruits and Veggies
- 80 -
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “fruits and veggies are best in season and priced within reason.”
“Fruits and veggies are best in season and priced within reason.”
Action:Ask the followingquestion:
What are some ways we can use fruits or veggies that are in season? *Gently encourage people to participate. Thank participants for sharing.
* Optional:Read the following:
After this lesson, I will demonstrate how to prepare a salsarecipe. Salsa may be used as a dressing or dip.
Read thefollowing:
Fresh veggies are great for salads. Dark, leafy greens such as spinach or dark green lettuce are a great start for our salad. Add navy beans, cooked chicken or drained water-packed tuna to make a hearty salad. To make the salad more exciting add colorful fruits and veggies such as tomatoes, carrots, cucumbers, onions, mushrooms, and bell peppers.
How many of us have a hard time with eating raw veggies?To make raw veggies easier to chew, cut them into small bite-size pieces, grate them, stem, or partially cook them.
Read thefollowing:
Microwaving, stir-frying, and steaming are great cooking methods. Use herbs or seasonings to add flavor. It’s a good idea to keep some frozen or canned fruits and veggies on hand as well, because they are convenient, easy to use, and provides a quick clean up.
Read thefollowing:
Here are more ideas for preparing fruits and veggies. Slice sweet potato to make oven fries and toss it with olive oil, seasoning or herbs, a dash of salt; and then bake it. How about stir-frying zucchini, onions, bell peppers, and mushrooms with olive oil, and serving over brown rice?
Choosing Foods Lesson 10: Seasonality of Fruits and Veggies
- 81 -
How about adding veggies in season to your main dish. For example, add zucchini, cabbage, or bell peppers to your soup, casserole, or stew.
Have any of us had fruit as a dessert? Let’s try our favorite yogurt or frozen yogurt with a variety of fruits that can be fresh, frozen, canned, or dried.
Action:Ask the followingquestion:
What kinds of beverages should we drink with our meals and snacks? *Gently encourage people to participate. Thank participants for sharing.
Read the following:
Nothing seems to satisfy our thirst like a cool glass of water. Did you know that every day we lose 2-3 quarts of water through our sweat, urination, and evaporation from our skin and lungs? So, it's important for us to drink water throughout the day. Water is quick and easy to prepare, and it doesn't make a mess. We just turn on the faucet and enjoy a refreshing beverage at any time. Water is healthy, refreshing, and easy on my wallet!
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “water is healthy and easy on my wallet!”
“Water is healthy and easy on my wallet!”
Read the following:
Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to eat fruits and veggies that are in season.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Action:Read the following:
How many of you agree with this next statement: I plan to throw food out if I am unsure it's safe to eat. Please raise your hand if you agree.
Choosing Foods Lesson 10: Seasonality of Fruits and Veggies
- 82 -
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: Water is healthy and easy on my wallet. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of this talk. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
*Optional: Salsa Demonstration (see Recipe Index Pg 221)Canned whole tomatoes or stewed tomatoes may be used instead of fresh tomatoes.
Read thefollowing:
Today we will make salsa using tomatoes, round onion, Chinese parsley, chili pepper, and lemon or lime juice.Before preparing the salsa recipe, I will wash my hands with soap and water.
Action: Wash hands with soap and water before beginning. Follow recipe directions: - Finely CHOP tomatoes, onions, and Chinese parsley. - MINCE chili pepper. - In a medium bowl, COMBINE tomatoes, onion, chili pepper, lemon or lime juice, and Chinese parsley. - COVER and REFRIGERATE until ready to SERVE.
Read thefollowing:
See how quick and easy that was? Come and taste this delicious salsa. We can enjoy it with tortilla or pita chips, or as a topping on salad.
Action: Pass out food.
Choosing Foods Lesson 10: Seasonality of Fruits and Veggies
- 83 - Tally Sheet
Good Grinding for Wise Dining Choosing Foods
Lesson 10: Seasonality of Fruits and Veggies “Fruits and veggies are best in season and priced within reason”
Tally Sheet
Island: Site:
Leader: Date:
Total Number of Participants:
Number of People Raising
Their Hand After the Talk
I plan to eat fruits and veggies that are in season.
I plan to throw food out if I am unsure it's safe to eat.
Water is healthy and easy on my wallet.
- 84 -
Seas
onal
ity o
f Fru
its a
nd V
eggi
es
“
Frui
ts a
nd v
eggi
es a
re b
est i
n se
ason
and
pr
iced
with
in re
ason
”
Frui
ts a
nd v
eggi
es a
re th
e be
st w
hen
they
are
in
seas
on b
ecau
se th
ey h
ave
the
mos
t fla
vor a
nd
nutri
ents
, and
are
the
mos
t ple
ntifu
l.
Tips
�
Frui
ts a
nd v
eggi
es a
re in
sea
son:
whe
n
grow
ing
on tr
ees
and
plan
ts, o
n sa
le, o
r ask
yo
ur p
rodu
ce p
erso
n at
the
groc
ery
stor
e fo
r w
hat i
s in
sea
son.
� S
elec
t fru
its a
nd v
eggi
es fr
ee fr
om d
amag
e (n
o br
uise
s, p
unct
ures
, dec
ay).
� B
uy o
nly
wha
t you
can
eat
with
in a
wee
k.
� W
ash
all f
ruits
and
veg
gies
bef
ore
cutti
ng o
r ea
ting.
Rin
se w
ith ru
nnin
g w
ater
.�
Whe
n fre
sh p
rodu
ce is
not
ava
ilabl
e, u
sefro
zen,
can
ned,
drie
d, o
r 100
% ju
ice
asal
tern
ativ
es.
Idea
s�
For e
asie
r che
win
g: c
ut ra
w v
eggi
es in
to
smal
l bite
-siz
e pi
eces
, gra
te, o
r par
tially
coo
k in
mic
row
ave.
�
Add
veg
gies
in s
easo
n to
you
r mai
n di
sh:
for
exam
ple,
add
zuc
chin
i, ca
bbag
e, o
r bel
l pe
pper
s to
you
r sou
p, c
asse
role
, or s
tew
.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Sal
sa
Ingr
edie
nts:
M
akes
abo
ut 2
cup
s �
4 –
6 ou
nces
tom
atoe
s
OR
l (1
4.5-
ounc
e) c
an w
hole
tom
atoe
s �
¼ s
mal
l rou
nd o
nion
�
1 ta
bles
poon
Chi
nese
par
sley
�
½ p
iece
chi
li pe
pper
�
½ t
easp
oon
lem
on O
R li
me
juic
e
Dire
ctio
ns:
1
. Fi
nely
CH
OP
tom
atoe
s, o
nion
s, a
nd
p
arsl
ey.
2. M
INC
E c
hili
pepp
er.
3. I
n a
med
ium
bow
l, C
OM
BIN
E
tom
atoe
s, o
nion
, chi
li pe
pper
, lem
on
o
r lim
e ju
ice,
and
Chi
nese
par
sley
.
4.
CO
VE
R a
nd R
EFR
IGE
RA
TE u
ntil
re
ady
to S
ER
VE
.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Seas
onal
ity o
f Fru
its a
nd V
eggi
es
“
Frui
ts a
nd v
eggi
es a
re b
est i
n se
ason
and
pr
iced
with
in re
ason
”
Frui
ts a
nd v
eggi
es a
re th
e be
st w
hen
they
are
in
seas
on b
ecau
se th
ey h
ave
the
mos
t fla
vor a
nd
nutri
ents
, and
are
the
mos
t ple
ntifu
l.
Tips
�
Frui
ts a
nd v
eggi
es a
re in
sea
son:
whe
n
grow
ing
on tr
ees
and
plan
ts, o
n sa
le, o
r ask
yo
ur p
rodu
ce p
erso
n at
the
groc
ery
stor
e fo
r w
hat i
s in
sea
son.
� S
elec
t fru
its a
nd v
eggi
es fr
ee fr
om d
amag
e (n
o br
uise
s, p
unct
ures
, dec
ay).
� B
uy o
nly
wha
t you
can
eat
with
in a
wee
k.
� W
ash
all f
ruits
and
veg
gies
bef
ore
cutti
ng o
r ea
ting.
Rin
se w
ith ru
nnin
g w
ater
.�
Whe
n fre
sh p
rodu
ce is
not
ava
ilabl
e, u
sefro
zen,
can
ned,
drie
d, o
r 100
% ju
ice
asal
tern
ativ
es.
Idea
s�
For e
asie
r che
win
g: c
ut ra
w v
eggi
es in
to
smal
l bite
-siz
e pi
eces
, gra
te, o
r par
tially
coo
k in
mic
row
ave.
�
Add
veg
gies
in s
easo
n to
you
r mai
n di
sh:
for
exam
ple,
add
zuc
chin
i, ca
bbag
e, o
r bel
l pe
pper
s to
you
r sou
p, c
asse
role
, or s
tew
.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Sal
sa
Ingr
edie
nts:
M
akes
abo
ut 2
cup
s �
4 –
6 ou
nces
tom
atoe
s
OR
l (1
4.5-
ounc
e) c
an w
hole
tom
atoe
s �
¼ s
mal
l rou
nd o
nion
�
1 ta
bles
poon
Chi
nese
par
sley
�
½ p
iece
chi
li pe
pper
�
½ t
easp
oon
lem
on O
R li
me
juic
e
Dire
ctio
ns:
1
. Fi
nely
CH
OP
tom
atoe
s, o
nion
s, a
nd
p
arsl
ey.
2. M
INC
E c
hili
pepp
er.
3. I
n a
med
ium
bow
l, C
OM
BIN
E
tom
atoe
s, o
nion
, chi
li pe
pper
, lem
on
o
r lim
e ju
ice,
and
Chi
nese
par
sley
.
4.
CO
VE
R a
nd R
EFR
IGE
RA
TE u
ntil
re
ady
to S
ER
VE
.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Choosing Foods Lesson 11: Spending less, eating better
- 85 -
Good Grinding for Wise Dining Choosing Foods
Lesson 11: Spending Less, Eating Better “Shop smart for a healthy start”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience. Record the number of participants on the tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the number of people agreeing with the statement on the tally sheet.
Action: Pass out “Spending Less, Eating Better” handout. Begin lesson when everyone receives a handout.
Action:Ask the followingquestions:
How many of us are interested in saving money on our groceries while still eating healthfully?
Read the following:
Today, we will talk about how to spend less money and eat better, so we can live a healthy lifestyle while saving money. We can do this if we know some tips about grocery shopping and meal planning. If we take a little time to plan our meals, shop skillfully, and if we handle food properly, we can spend less and eat better. We can shop smart for a healthy start.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “shop smart for a healthy start.”
"Shop smart for a healthy start."
Choosing Foods Lesson 11: Spending less, eating better
- 86 -
Read the following:
Read the following:
To help us save some money and eat better, it will take some of our time to plan our meals. Using grocery store ads, sales, coupons, in-store specials, and grocery lists we can save money, plan our meals and still eat healthfully.
When planning our meals, we should consider what’s on sale. For example, frozen, canned, dried fruits and veggies, and 100% juice are great alternatives to fresh fruits and veggies especially when they are not in season or are too expensive to purchase. Choose fresh fruits and veggies when the price is right.
Meat can be an expensive item on our food bill. However, we can stretch the amount of meat that we have by using it in many dishes, including spaghetti, stew, chili, and casseroles. Cheaper cuts of meat can be tough, so marinating it or cooking it for a longer period of time in a slow cooker or covered pot is a great way to make tough meat softer, while saving money. We can also eat meat less often and substitute other good protein sources like fish, chicken, dried beans, lentils, tofu, or eggs. For a change, how about serving breakfast for dinner once a week? A vegetable omelet with cheese, French toast, or even whole wheat pancakes with scrambled eggs would make interesting breakfasts at dinnertime.
Action:Ask the followingquestion:
How many of us use coupons when we shop for groceries?
Read the following:
Coupons are a great way for us to save money on foods that we usually eat. We can save even more money if we use a coupon on a sale item. Using discount grocery store cards and special discount days, such as senior citizen discount day, will also help us to save money.
Choosing Foods Lesson 11: Spending less, eating better
- 87 -
Read the following:
Before heading to the grocery store, we should first check to see what food items we already have in the pantry, refrigerator, freezer, or even in our garden. Knowing what food items we already have in the pantry will help us to save money because we will not buy food items that we already have at home. If we do not need it, do not buy it.
If we keep an inventory list of our food items, we can see what items we may need to buy, as our food supply gets low. Include staple items such as nonperishable things that does not need to be kept refrigerated, frozen, or hot.Some examples are dried beans, rice, pasta, cereal, and canned goods. We can keep them for a longer period of time and they store well. Buy canned goods like tomatoes, tomato sauce, spaghetti sauce, vegetables, and fruit when they’re on sale. We can shop smart for a healthy start.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “shop smart for a healthy start.”
Action:Ask the followingquestion:
How many of us have gone to the store for something and come out with more items than we had planned on purchasing?
Read the following:
To help us save money and avoid buying foods that we do not need, we should eat before we shop. We should avoid shopping when we are hungry, tired, rushed, or when the store is crowded. So, let's eat before we shop. We can save time and avoid temptation by not going down every aisle. Also, we should make a grocery list, and stick to it unless we find cheaper items not advertised. For example, if cereal is on sale but the store brand cereal is cheaper than the cereal on sale, we may want to buy the store brand cereal. Store brand food items usually cost less and are fairly similar to the name brand item.
Choosing Foods Lesson 11: Spending less, eating better
- 88 -
Read the following:
An unadvertised special may make it worth our while to change our menu. For example, there may be a “manager’s special” or “unadvertised special” on lean ground beef, so we may want to change our menu from pot roast to meat loaf. If the sale item runs out, ask for a “raincheck.” Then, we can buy our food item at a later time at the advertised sale price.
When we shop through our grocery store isles, we should be aware of marketing techniques that companies use to attract us to buy new and more food items that we may not need. For example, items that are more expensive are generally put on shelves that are at our eye level, and clearly visible to shoppers. Lower-priced items are on the bottom shelves. This is a marketing technique because we tend to buy things that we can see. We want to look at the higher and lower shelves for items that may be cheaper than the eye level shelves of food. Food items at the end of the aisles may also spark our interest to, but remember that it is another marketing technique to get you to buy more.
Cans and boxes come in different sizes and prices.Sometimes it is difficult to tell which size box or can is better to buy. Unit prices are very helpful tools in this situation. A unit price is how much your food item will cost per unit of product such as ounces, grams, fluid ounces, etc. Unit prices may be printed on the shelf, or next to the price of the item. For example, check the price per ounce of two different size boxes of cereal. The larger box of cereal usually has a cheaper price per unit, so we are getting more cereal for our money. But, buying a larger quantity of a food item such as cereal is not always the best bet because if we cannot use or eat the cereal fast enough we may have to throw it away and we wasted our money. We should buy what we are going to be able to use. Let’s check our unit prices the next time we go grocery shopping and compare our prices.
Choosing Foods Lesson 11: Spending less, eating better
- 89 -
Action:Ask the FollowingQuestion:
How many times do you go to the grocery store in one week?
Read the following:
We should limit our shopping to one to two times every week compared to shopping every day, because it will help us to save money. We will use more gas to drive to the store multiple times per week than save money at the grocery store. The more we enter the store, the more we may buy! One store rarely has all the best buys, but we can plan ahead and go to one store this week, then another store next week. When we have room in our pantry and/or freezer, we can buy grocery store bargain items and use them for multiple meals, while saving money. We can shop smart for a healthy start.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “shop smart for a healthy start.”
Read thefollowing:
Now, let’s talk about buying our food. We should check our cans and jars for damage, and avoid buying or using cans that are dented, bulging, or rusted. Avoid jars that are cracked, leaking, or items that have loose or swollen lids. If a can or jar spurts when it is opened, throw it away because this may be a sign of something unsafe growing in it. It may be unsafe to eat. So when we are in doubt, throw it out!
Action:Haveparticipantsrepeat thefollowing:
Everyone repeat with me, "when in doubt, throw it out!"
Choosing Foods Lesson 11: Spending less, eating better
- 90 -
Read the following:
When we are shopping, we should select nonperishableitems first and perishable foods last. Nonperishablesinclude canned goods, paper goods, cleaning supplies, and anything that is safe at room temperature. Perishable items include meats, eggs, dairy products, frozen and refrigerated foods, as well as deli items that are kept either hot or cold. To prevent food poisoning, we want to keep hot foods hot and cold foods cold.
At the register, check that items are rung up at the correct prices. Also, be sure to check that we have received the correct amount of money as change. Then, we can take our food home immediately and refrigerate or freeze our perishables as quickly as possible. Putting perishablefoods away quickly in the refrigerator or freezer will help preserve freshness and prevent spoilage.
Action:Haveparticipantsrepeat the following:
If we store and use food properly, we can avoid wasting food. A good idea is to date cans and packages as we store them in the pantry. Put the new items in the back and move the older items to the front so they can be used first. The first items that are put in the refrigerator, freezer, or pantry should be the first items taken out or used. Date and label storage containers that go in the refrigerator and freezer as well. We should throw out food if we are unsure if it is safe to eat.
Everyone repeat with me, “When in doubt, throw it out.”
"When in doubt, throw it out."
Read thefollowing:
What should we buy to drink at the grocery store? We can buy lemon, lime, or cucumber, slice them and add them to our water that we can get from our home to make a refreshing, low-calorie drink. Water has zero calories andcan also help us to maintain our weight. Water is healthy and easy on my wallet.
Choosing Foods Lesson 11: Spending less, eating better
- 91 -
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “water is healthy and easy on my wallet.”
"Water is healthy and easy on my wallet."
Read thefollowing:
Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to spend less money and eat better.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to throw food out if I am unsure it's safe to eat. Please raise your hand if you agree.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read thefollowing:
The last statement is: Water is healthy and easy on my wallet. Please raise your hand if you agree with this last statement.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
- 92 -
Choosing Foods Lesson 11: Spending less, eating better
- 93 - Tally Sheet
Good Grinding for Wise Dining Choosing Foods
Lesson 11: Spending Less Eating Better “Shop smart for a healthy start”
Tally Sheet
Island: Site:
Leader: Date:
Total Number of Participants:
Number of People Raising
Their Hand After the Talk
I plan to spend less money and eat better.
I plan to throw food out if I am unsure it's safe to eat.
Water is healthy and easy on my wallet.
- 94 -
Spen
ding
Les
s, E
atin
g B
ette
r “S
hop
smar
t for
a h
ealth
y st
art”
If w
e pl
an a
head
, sho
p ca
refu
lly, a
nd h
andl
e fo
od
prop
erly
, we
can
save
mon
ey a
nd ti
me,
whi
le
eatin
g he
alth
fully
. H
ere
are
som
e su
gges
tions
:
Plan
you
r men
u fo
r the
wee
k.
� U
se g
roce
ry s
tore
ads
to p
lan
our m
eals
. �
Che
ck s
ale
pric
es, a
nd fo
r fru
its a
nd v
eggi
es
that
are
in s
easo
n.
� In
clud
e fis
h, d
ried
bean
s, p
eas,
lent
ils, t
ofu,
or
egg
s, in
stea
d of
mor
e ex
pens
ive
cuts
of
mea
t.�
Use
cou
pons
. �
Go
groc
ery
shop
ping
on
seni
or d
isco
unt
days
.
Mak
e a
groc
ery
list.
� K
now
wha
t you
hav
e in
you
r pan
try,
refri
gera
tor,
and
freez
er.
Don
’t ov
erbu
y.
� In
clud
e st
aple
item
s: w
hat y
ou u
se o
ften
and
do n
ot n
eed
to b
e re
frige
rate
d, fr
ozen
or k
ept
hot.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Prep
are
for y
our g
roce
ry s
hopp
ing
trip
. �
Lim
it th
e nu
mbe
r of t
rips
to th
e st
ore
to s
ave
gas
and
time.
�
Go
to th
e st
ore
whe
n yo
u ar
e re
sted
, not
hu
ngry
, and
whe
n th
e st
ore
is n
ot c
row
ded.
�
Eat
a s
nack
bef
ore
you
go.
Lim
it th
e tim
e sp
ent i
n th
e st
ore.
� D
on’t
go d
own
ever
y ai
sle.
�
Follo
w y
our g
roce
ry li
st, b
ut lo
ok fo
r sto
re
bran
ds.
� A
sk fo
r a “r
ain
chec
k” if
the
sale
item
s ar
e un
avai
labl
e.
� Lo
ok h
igh,
look
low
: ite
ms
with
hig
her p
rices
ar
e at
eye
leve
l. L
ower
-pric
ed it
ems
are
on
the
botto
m s
helv
es.
� C
heck
uni
t pric
es to
com
pare
and
sav
e.
Big
ger c
onta
iner
s of
food
may
be
chea
per
than
sm
alle
r one
s, b
ut if
we
do n
ot e
at it
all
or w
aste
it, w
e ar
e no
t sav
ing
our m
oney
.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Spen
ding
Les
s, E
atin
g B
ette
r “S
hop
smar
t for
a h
ealth
y st
art”
If w
e pl
an a
head
, sho
p ca
refu
lly, a
nd h
andl
e fo
od
prop
erly
, we
can
save
mon
ey a
nd ti
me,
whi
le
eatin
g he
alth
fully
. H
ere
are
som
e su
gges
tions
:
Plan
you
r men
u fo
r the
wee
k.
� U
se g
roce
ry s
tore
ads
to p
lan
our m
eals
. �
Che
ck s
ale
pric
es, a
nd fo
r fru
its a
nd v
eggi
es
that
are
in s
easo
n.
� In
clud
e fis
h, d
ried
bean
s, p
eas,
lent
ils, t
ofu,
or
egg
s, in
stea
d of
mor
e ex
pens
ive
cuts
of
mea
t.�
Use
cou
pons
. �
Go
groc
ery
shop
ping
on
seni
or d
isco
unt
days
.
Mak
e a
groc
ery
list.
� K
now
wha
t you
hav
e in
you
r pan
try,
refri
gera
tor,
and
freez
er.
Don
’t ov
erbu
y.
� In
clud
e st
aple
item
s: w
hat y
ou u
se o
ften
and
do n
ot n
eed
to b
e re
frige
rate
d, fr
ozen
or k
ept
hot.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Prep
are
for y
our g
roce
ry s
hopp
ing
trip
. �
Lim
it th
e nu
mbe
r of t
rips
to th
e st
ore
to s
ave
gas
and
time.
�
Go
to th
e st
ore
whe
n yo
u ar
e re
sted
, not
hu
ngry
, and
whe
n th
e st
ore
is n
ot c
row
ded.
�
Eat
a s
nack
bef
ore
you
go.
Lim
it th
e tim
e sp
ent i
n th
e st
ore.
� D
on’t
go d
own
ever
y ai
sle.
�
Follo
w y
our g
roce
ry li
st, b
ut lo
ok fo
r sto
re
bran
ds.
� A
sk fo
r a “r
ain
chec
k” if
the
sale
item
s ar
e un
avai
labl
e.
� Lo
ok h
igh,
look
low
: ite
ms
with
hig
her p
rices
ar
e at
eye
leve
l. L
ower
-pric
ed it
ems
are
on
the
botto
m s
helv
es.
� C
heck
uni
t pric
es to
com
pare
and
sav
e.
Big
ger c
onta
iner
s of
food
may
be
chea
per
than
sm
alle
r one
s, b
ut if
we
do n
ot e
at it
all
or w
aste
it, w
e ar
e no
t sav
ing
our m
oney
.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Choosing Foods Lesson 12: Meal Planning
- 95 -
Good Grinding for Wise Dining Choosing Foods
Lesson 12: Meal Planning “Let’s make a meal plan, yes, we can”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience. Record the number of participants on the tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the number of people agreeing with the statement on the tally sheet.
Action: Pass out “Meal Planning” handout. Begin lesson when everyone has received a handout.
Action:Ask the followingquestions:
How many of us know what we are going to eat today, or for this coming week? Have any of us waited until we are hungry or waited until the clock says it is dinner time to figure out what we are going to eat?
Read the following:
Today, we are going to talk about meal planning and why we should plan our meals ahead of time. Meal planning helps us to organize our recipes and meals so we can plan ahead to have budget friendly, balanced, fun, great tasting, and nutritious meals. We may be able to increase the nutritional value of our meals when we cook our own foods at home because we can control our own budget and the foods we eat.
How many of us know that we can avoid mealtime panic and large grocery bills by taking a little time to make a weekly or even a monthly menu? We can write it on a calendar or make a list. At the same time we can start a grocery list of ingredients that we will need. Planning ahead will help us avoid wasting time and energy looking in the pantry or at the store for certain foods.
Choosing Foods Lesson 12: Meal Planning
- 96 -
Read the following:
Meal planning also allows us to have a variety of foods so we don't have to eat the same foods all the time. If we plan our meals ahead of time we will not have to worry about what we are going to eat, we can relax, sit down, and enjoy our mealtime. Low-cost, healthy meals don’t just happen—they’re planned. Let’s make a meal plan, yes, we can.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “let’s make a meal plan, yes, we can.”
“Let’s make a meal plan, yes, we can.”
Read the following:
Let’s first look at the big picture for healthy, balanced eating. We should aim for a variety of colorful fruits and veggies, and try to make at least half of our starches “whole grain.” We should also go lean with our protein, add 2-3 servings of low-fat milk products daily, and go easy on sugars, fats, and salt.
Action:Ask the followingquestion:
What is our most favorite meal time? Is it breakfast, lunch, or dinner?
Read the following:
Menu planning is usually based around creating a main dish and adding one or two side dishes to make it a complete meal. For example, we can serve chili over brown rice or leftover spaghetti noodles as the main dish, and add a green tossed salad or microwaved frozen vegetables as our side dish.
To complete the meal we could eat fruit as dessert. We could have a fruit and yogurt parfait, “almond float” and fruit, or pudding with a sprinkle of cookie crumbs. All we need as a final touch is a beverage that could be hot, like tea, or cold, like low-fat milk. Or, we could also try combining ice and fruit in a blender to create a cool, refreshing slushy drink.
Choosing Foods Lesson 12: Meal Planning
- 97 -
Read the following:Read the following:
Action:Haveparticipantsrepeat the following:
What should we drink with our meals or snacks? Water is a great choice with any of our meals or snacks. It’s satisfying between meals, too. We want to drink water regularly and not wait until we feel thirsty. When we get thirsty, it usually means that our body's fluids are already well below what is necessary for best health, so let’s drink water before we become thirsty or feel a dry mouth. Living in Hawaii, we are fortunate to have delicious water available from our faucet, so let's drink it. Water is healthy and easy on my wallet.
Everyone repeat with me, “water is healthy and easy on my wallet.”
Read the following:
When planning our menu, we can use shortcuts and plan leftovers for use in another meal or two. For example, we can buy a cooked rotisserie chicken, bake a few potatoes, microwave some vegetables, and serve them along side a green salad for a balanced, colorful meal. Later we can use some of the leftover chicken in soup, stew, on a green salad, or in a sandwich. Leftover baked potatoes can be cut up and added along with leftover cooked vegetables to make a hearty casserole or soup.
Did you know that the most expensive food we buy is the food we throw away? This food could be our leftovers, or something we bought too much of when it was on sale. We can prevent this waste if we plan ahead. It’s easy when we make a meal plan.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “let’s make a meal plan, yes, we can.”
“Let’s make a meal plan, yes, we can.”
Choosing Foods Lesson 12: Meal Planning
- 98 -
*Optional:Read thefollowing:
After this lesson, I will demonstrate how to prepare tuna sunshine mix.
Read the following:
Plan at least one really easy meal per week, like sandwiches, wraps, or tacos. And keep ingredients for simple meals on hand in case of emergencies. These foods might already be part of our staples, such as pasta, frozen or canned veggies, and jar spaghetti sauce. If we like pizza, we can keep ready-made crusts, a jar of pizza or spaghetti sauce, cheese, canned mushrooms, or other type of vegetables that we have on hand.
To make sure our food is being kept at a safe temperature, we should take a cooler and ice packs or coolant for the cold foods we buy at the grocery store. We should take the groceries straight home in a cooler and refrigerate or freeze them as soon as possible. Food should NOT be left out at room temperature for more than two hours. When in doubt, throw it out.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “when in doubt, throw it out.”
“When in doubt, throw it out.”
Action:Ask the followingquestion:
How many of us snack several times throughout the day instead of having three regular meals?
Read the following:
When we eat our snacks, we could think of them as mini-meals. Eating five or six mini-meals can be just as healthful as eating three larger meals a day.
Choosing Foods Lesson 12: Meal Planning
- 99 -
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “let’s make a meal plan, yes, we can.”
Read the following:
Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to use "meal planning" suggestions for quick, budget-friendly, and healthful meals and snacks.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to throw food out if I am unsure it's safe to eat.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: Water is healthy and easy on my wallet. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read thefollowing:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
Choosing Foods Lesson 12: Meal Planning
- 100 -
*Optional: Tuna Sunshine Mix Demonstration (see Recipe Index Pg 231) This mix may be served on bread or crackers, or as a veggie dip.
Read thefollowing:
Now we will make tuna sunshine mix. To make this recipe we need tuna, carrot, nonfat powdered milk, mayonnaise, and pepper. Before preparing the tuna sunshine mix, I will wash my hands with soap and water.
Action: Wash hands with soap and water before beginning.
Follow recipe directions: - DRAIN tuna.
- GRATE carrot. - In a medium bowl, MIX tuna, carrot, powdered milk, mayonnaise, and pepper together. - COVER and REFRIGERATE until ready to SERVE
Read thefollowing:
Come and taste this delicious tuna sunshine mix. We can use it on bread or crackers, or as a veggie dip.
Action: Pass out the food.
Choosing Foods Lesson 12: Meal Planning
- 101 - Tally Sheet
Good Grinding for Wise Dining Choosing Foods
Lesson 12: Meal Planning “Let’s make a meal plan, yes, we can”
Tally Sheet
Island: Site:
Leader: Date:
Total Number of Participants:
Number of People Raising
Their Hand After the Talk
I plan to use "meal planning" suggestions for quick, budget-friendly, and healthful meals and snacks. I plan to throw food out if I am unsure it's safe to eat.
Water is healthy and easy on my wallet.
- 102 -
Mea
l Pla
nnin
g “L
et’s
mak
e a
mea
l pla
n, y
es, w
e ca
n”
The
mos
t exp
ensi
ve fo
od w
e bu
y is
the
food
we
thro
w a
way
. To
avo
id m
ealti
me
pani
c an
d la
rge
groc
ery
bills
, mak
e a
wee
kly
(or e
ven
mon
thly
) m
eal p
lan
and
stic
k to
our
sho
ppin
g lis
t. T
he
mor
e pr
actic
e w
e ge
t, th
e ea
sier
it is
to p
lan.
Her
e ar
e so
me
idea
s:
Mea
l Pla
nnin
g Ti
ps�
Aim
for c
olor
ful f
ruits
and
veg
gies
�
Mak
e at
leas
t hal
f of o
ur s
tarc
hes
"who
le
grai
n"�
Go
lean
with
pro
tein
�
Hav
e 2-
3 se
rvin
gs o
f low
-fat m
ilk p
rodu
cts
daily
� G
o ea
sy o
n su
gars
, fat
s, a
nd s
alt.
Sugg
estio
ns�
Use
sho
rtcut
s - u
se a
mai
n in
gred
ient
for
mul
tiple
reci
pes;
pla
n le
ftove
rs to
be
used
in
ano
ther
mea
l or t
wo.
�
Pla
n at
leas
t one
real
ly e
asy
mea
l per
w
eek
(like
san
dwic
hes,
wra
ps, o
r tac
os).
� P
lan
snac
ks a
s m
ini-m
eals
, ins
tead
of
thre
e la
rge
mea
ls p
er d
ay.
� E
at fr
uit a
s a
dess
ert.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Tuna
Sun
shin
e M
ixIn
gred
ient
s:
Mak
es a
bout
1 ½
cup
s �
1 (5
-oun
ce) c
an tu
na in
wat
er
� ½
car
rot
� ½
cup
non
fat p
owde
red
milk
�
¼ c
up m
ayon
nais
e �
Pep
per t
o ta
ste
O
ptio
nal:
¼ c
up ro
und
onio
n
¼ c
up c
eler
y
2
tabl
espo
ons
pick
le re
lish
Dire
ctio
ns:
1. D
RA
IN tu
na.
2. G
RA
TE c
arro
t. 3.
In
a m
ediu
m b
owl,
MIX
tuna
, car
rot,
pow
dere
d m
ilk, m
ayon
nais
e, a
nd p
eppe
r to
geth
er.
4. O
ptio
nal:
AD
D fi
nely
CH
OP
PE
D o
nion
, ce
lery
, and
relis
h to
mix
ture
. 5.
CO
VE
R a
nd R
EFR
IGE
RA
TE u
ntil
read
y to
S
ER
VE
. Va
riatio
ns:
Use
as
a sa
ndw
ich
spre
ad, c
rack
er to
ppin
g,
or a
s a
vege
tabl
e di
p.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith: U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Mea
l Pla
nnin
g “L
et’s
mak
e a
mea
l pla
n, y
es, w
e ca
n”
The
mos
t exp
ensi
ve fo
od w
e bu
y is
the
food
we
thro
w a
way
. To
avo
id m
ealti
me
pani
c an
d la
rge
groc
ery
bills
, mak
e a
wee
kly
(or e
ven
mon
thly
) m
eal p
lan
and
stic
k to
our
sho
ppin
g lis
t. T
he
mor
e pr
actic
e w
e ge
t, th
e ea
sier
it is
to p
lan.
Her
e ar
e so
me
idea
s:
Mea
l Pla
nnin
g Ti
ps�
Aim
for c
olor
ful f
ruits
and
veg
gies
�
Mak
e at
leas
t hal
f of o
ur s
tarc
hes
"who
le
grai
n"�
Go
lean
with
pro
tein
�
Hav
e 2-
3 se
rvin
gs o
f low
-fat m
ilk p
rodu
cts
daily
� G
o ea
sy o
n su
gars
, fat
s, a
nd s
alt.
Sugg
estio
ns�
Use
sho
rtcut
s - u
se a
mai
n in
gred
ient
for
mul
tiple
reci
pes;
pla
n le
ftove
rs to
be
used
in
ano
ther
mea
l or t
wo.
�
Pla
n at
leas
t one
real
ly e
asy
mea
l per
w
eek
(like
san
dwic
hes,
wra
ps, o
r tac
os).
� P
lan
snac
ks a
s m
ini-m
eals
, ins
tead
of
thre
e la
rge
mea
ls p
er d
ay.
� E
at fr
uit a
s a
dess
ert.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Tuna
Sun
shin
e M
ixIn
gred
ient
s:
Mak
es a
bout
1 ½
cup
s �
1 (5
-oun
ce) c
an tu
na in
wat
er
� ½
car
rot
� ½
cup
non
fat p
owde
red
milk
�
¼ c
up m
ayon
nais
e �
Pep
per t
o ta
ste
O
ptio
nal:
¼ c
up ro
und
onio
n
¼ c
up c
eler
y
2
tabl
espo
ons
pick
le re
lish
Dire
ctio
ns:
1. D
RA
IN tu
na.
2. G
RA
TE c
arro
t. 3.
In
a m
ediu
m b
owl,
MIX
tuna
, car
rot,
pow
dere
d m
ilk, m
ayon
nais
e, a
nd p
eppe
r to
geth
er.
4. O
ptio
nal:
AD
D fi
nely
CH
OP
PE
D o
nion
, ce
lery
, and
relis
h to
mix
ture
. 5.
CO
VE
R a
nd R
EFR
IGE
RA
TE u
ntil
read
y to
S
ER
VE
. Va
riatio
ns:
Use
as
a sa
ndw
ich
spre
ad, c
rack
er to
ppin
g,
or a
s a
vege
tabl
e di
p.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith: U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Regular Eating
Lessons 13 - 18
Regular Eating Lesson 13: Healthy Bones
- 103 -
Good Grinding for Wise Dining Regular Eating
Lesson 13: Healthy Bones “Sticks and stones may break my bones,
but calcium foods may help it”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience and record on tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the amount of people agreeing with the statement on the tally sheet.
Action: Pass out “Healthy Bones” Handout. Begin lesson when everyone receives a handout.
Read the following:
Today we will talk about the importance of calcium.Calcium is important to keep our bones and teeth healthy.It is also important to keep our body working properly. There are many foods that contain calcium. But, milk and milk products are the best sources of calcium for our bones.
Action:Haveparticipantsrepeat the following:
Everyone repeat the following with me, “sticks and stones may break my bones, but calcium foods may help it.”
Action:Ask the followingquestion:
Can anyone name a milk or milk product that has calcium?
Read the following:
Milk, yogurt, cheese, cottage cheese, dry powdered milk, evaporated milk, and most frozen yogurts are good sources of calcium. Sour cream and cream cheese do not have enough calcium for it to be a good source. Although ice cream has calcium it may also be high in fat and sugar, so it should be eaten in moderation.
Regular Eating Lesson 13: Healthy Bones
- 104 -
If someone is not able to digest milk or milk products properly, or is lactose intolerant, there are non-dairy calcium foods. Non-dairy calcium foods include almonds, beans, and green vegetables such as broccoli, Chinese cabbage, mustard greens, and spinach. Canned salmon and sardines are also sources of calcium if the bones are eaten. These foods do not have as much calcium as milk or milk products, but still contain some calcium.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “sticks and stones may break my bones, but calcium foods may help it.”
Read the following:
Some foods are fortified with calcium. This means calcium is added to foods to increase its nutritional value. These foods may include soy milk, rice milk, or almond milk,orange juice, or cold breakfast cereal. Calcium may also be added to tofu as part of the manufacturing process.
Eating calcium foods are important to keep our bones healthy, especially good sources of calcium such as milk and milk products.
* Optional:Read the following:
After this lesson, I will demonstrate how to prepare a creamy fruit/vegetable salad. The recipe is on the back of your handout.
Action:Ask the followingquestion:
What are some calcium foods that you like to eat?
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “sticks and stones may break my bones, but calcium foods may help it.”
Regular Eating Lesson 13: Healthy Bones
- 105 -
Read the following:
Now we are going to talk about food poisoning. Did you ever wonder if your food was spoiled? Was food ever left in the refrigerator and you wondered if it was still good to eat? Or, we could not remember how long food was left out, but still wanted to eat it? Did we look at it, smell it, or dare to taste it?
Spoiled food does not always look bad, smell bad, or taste bad. If we even think our food may be bad, we should throw it out. It’s not worth getting sick over. When in doubt, throw it out!
Action:Have the participantsrepeat the following:
Repeat with me, “When in doubt, throw it out.”
Read the following:
How often should we drink water? It is important to drink water regularly throughout the day. Drink water from the water fountain, tap water or carry a water bottle so we can drink water with our meals, between meals, especially if water is not served or readily available. Drinking water regularly is important to keep us healthy.
Read the following:
Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to eat calcium foods that will keep my bones healthy.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to always throw out food if I think it is spoiled.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the The last statement is: I plan to drink water regularly
Regular Eating Lesson 13: Healthy Bones
- 106 -
following: throughout the day. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
*Optional: Creamy Fruit/Vegetable Salad (see Recipe Index Pg 201)Any type of fruit and yogurt can be used. Participants may even bring fruit grown in their yard. Fresh fruit must be rinsed and cut into chunks.
* Optional:Read the following:
Now, we will make a creamy fruit/vegetable salad. The recipe is very easy! All that is needed is fruit or veggies and yogurt. Today I will use (say what kind of fruit/vegetable and yogurt that is being used), but any type of fruit or veggie and yogurt can be used when making this recipe at home. I will wash my hands with soap and water before I begin making the recipe.
Action: Wash hands with soap and water before beginning. Rinse lid of canned, if canned fruit is used, fruit before opening and follow recipe directions:
- Depending on fresh, frozen or canned fruits or vegetables used:
CHOP fresh ingredients OR THAW frozen ingredients OR DRAIN canned ingredients
- In a small bowl, MIX all ingredients together. COVER and REFRIGERATE until ready to serve.
Read the following:
It is as simple as that! Eating healthfully can be simple and easy. Come and taste this creamy salad treat.
Action: Pass out food.
Regular Eating Lesson 13: Healthy Bones
- 107 - Tally Sheet
Good Grinding for Wise Dining Regular Eating
Lesson 13: Healthy Bones “Sticks and stones may break my bones,
but calcium foods may help it”Tally Sheet
Island: Site:
Leader: Date:
Number of Total Participants:
Number of People Raising Their Hand
After the Talk I plan to eat calcium foods that will keep my bones healthy. I plan to always throw food out if I think it is spoiled.I plan to drink water regularly throughout the day.
- 108 -
Hea
lthy
Bon
es
“Stic
ks a
nd s
tone
s m
ay b
reak
my
bone
s,
but c
alci
um fo
ods
may
hel
p it”
Cal
cium
is im
porta
nt to
kee
p ou
r bon
es a
nd te
eth
heal
thy.
It i
s al
so im
porta
nt to
kee
p ou
r bod
y w
orki
ng p
rope
rly.
Ther
e ar
e m
any
food
s th
at
cont
ain
calc
ium
incl
udin
g th
e fo
llow
ing:
Milk
or M
ilk P
rodu
cts
� M
ilk, y
ogur
t, ch
eese
, cot
tage
che
ese,
dry
po
wde
red
milk
, eva
pora
ted
milk
, and
froz
en
yogu
rt ar
e go
od c
alci
um s
ourc
es.
� S
our c
ream
and
cre
am c
hees
e do
not
hav
e en
ough
cal
cium
for i
t to
be a
goo
d so
urce
.�
Ice
crea
m m
ay c
onta
in s
ome
calc
ium
but
may
al
so b
e hi
gh in
fat a
nd s
ugar
, so
it sh
ould
be
eate
n in
mod
erat
ion.
Non
-Dai
ry S
ourc
es
� A
lmon
ds, b
eans
, and
gre
en v
eget
able
s su
ch a
s br
occo
li, m
usta
rd g
reen
s, a
nd s
pina
ch.
� C
anne
d sa
lmon
and
sar
dine
s ar
e so
urce
s of
ca
lciu
m if
the
bone
s ar
e ea
ten.
Add
ed C
alci
um
� S
ome
food
s ar
e fo
rtifie
d w
ith c
alci
um.
This
m
eans
cal
cium
is a
dded
to fo
ods
to in
crea
se it
s nu
tritio
nal v
alue
. Th
ese
food
s m
ay in
clud
e so
y m
ilk, r
ice
milk
, or a
lmon
d m
ilk, o
rang
e ju
ice,
or
cold
bre
akfa
st c
erea
l.�
Cal
cium
may
als
o be
add
ed to
tofu
as
part
of th
e m
anuf
actu
ring
proc
ess.
Cre
amy
Frui
t/Veg
etab
le S
alad
Ing
redi
ents
: �
1 cu
p fre
sh, f
roze
n or
can
ned
fruit
OR
1
cup
fresh
or f
roze
n ve
geta
bles
�
½ (6
-oun
ce) c
onta
iner
flav
ored
lo
wfa
t yog
urt
Dire
ctio
ns:
1. D
epen
ding
on
fresh
, fro
zen
or c
anne
d fru
itsor
veg
etab
les
used
: C
HO
P fr
esh
ingr
edie
nts
OR
TH
AW
froz
en in
gred
ient
s O
R
DR
AIN
can
ned
ingr
edie
nts
2. In
a s
mal
l bow
l, M
IX a
ll in
gred
ient
s to
geth
er.
CO
VE
R a
nd R
EFR
IGE
RA
TE u
ntil
read
y to
se
rve.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
S
uppl
emen
tal N
utrit
ion
Assi
stan
ce P
rogr
am- E
duca
tion
(SN
AP
-Ed)
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Hea
lthy
Bon
es
“Stic
ks a
nd s
tone
s m
ay b
reak
my
bone
s,
but c
alci
um fo
ods
may
hel
p it”
Cal
cium
is im
porta
nt to
kee
p ou
r bon
es a
nd te
eth
heal
thy.
It i
s al
so im
porta
nt to
kee
p ou
r bod
y w
orki
ng p
rope
rly.
Ther
e ar
e m
any
food
s th
at
cont
ain
calc
ium
incl
udin
g th
e fo
llow
ing:
Milk
or M
ilk P
rodu
cts
� M
ilk, y
ogur
t, ch
eese
, cot
tage
che
ese,
dry
po
wde
red
milk
, eva
pora
ted
milk
, and
froz
en
yogu
rt ar
e go
od c
alci
um s
ourc
es.
� S
our c
ream
and
cre
am c
hees
e do
not
hav
e en
ough
cal
cium
for i
t to
be a
goo
d so
urce
.�
Ice
crea
m m
ay c
onta
in s
ome
calc
ium
but
may
al
so b
e hi
gh in
fat a
nd s
ugar
, so
it sh
ould
be
eate
n in
mod
erat
ion.
Non
-Dai
ry S
ourc
es
� A
lmon
ds, b
eans
, and
gre
en v
eget
able
s su
ch a
s br
occo
li, m
usta
rd g
reen
s, a
nd s
pina
ch.
� C
anne
d sa
lmon
and
sar
dine
s ar
e so
urce
s of
ca
lciu
m if
the
bone
s ar
e ea
ten.
Add
ed C
alci
um
� S
ome
food
s ar
e fo
rtifie
d w
ith c
alci
um.
This
m
eans
cal
cium
is a
dded
to fo
ods
to in
crea
se it
s nu
tritio
nal v
alue
. Th
ese
food
s m
ay in
clud
e so
y m
ilk, r
ice
milk
, or a
lmon
d m
ilk, o
rang
e ju
ice,
or
cold
bre
akfa
st c
erea
l.�
Cal
cium
may
als
o be
add
ed to
tofu
as
part
of th
e m
anuf
actu
ring
proc
ess.
Cre
amy
Frui
t/Veg
etab
le S
alad
Ing
redi
ents
: �
1 cu
p fre
sh, f
roze
n or
can
ned
fruit
OR
1
cup
fresh
or f
roze
n ve
geta
bles
�
½ (6
-oun
ce) c
onta
iner
flav
ored
lo
wfa
t yog
urt
Dire
ctio
ns:
1. D
epen
ding
on
fresh
, fro
zen
or c
anne
d fru
itsor
veg
etab
les
used
: C
HO
P fr
esh
ingr
edie
nts
OR
TH
AW
froz
en in
gred
ient
s O
R
DR
AIN
can
ned
ingr
edie
nts
2. In
a s
mal
l bow
l, M
IX a
ll in
gred
ient
s to
geth
er.
CO
VE
R a
nd R
EFR
IGE
RA
TE u
ntil
read
y to
se
rve.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
S
uppl
emen
tal N
utrit
ion
Assi
stan
ce P
rogr
am- E
duca
tion
(SN
AP
-Ed)
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Regular Eating Lesson 14: Nutritious Snacking
- 109 -
Good Grinding for Wise Dining Regular Eating
Lesson 14: Nutritious Snacking “Eat a little, do it often”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience and record on tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the amount of people agreeing with the statement on the tally sheet.
Action: Pass out “Nutritious Snacking” handout. Begin lesson when everyone receives a handout.
Read the following:
Today, we are going to talk about nutritious snacking and the importance of eating regularly throughout the day. We should eat a little, and often.
Action:Haveparticipantsrepeat the following:
Everyone repeat the following with me, “eat a little, do it often.”
Read the following:
Eating food and drinking water regularly throughout the day is important for us to maintain energy and to be healthy. We should eat regularly throughout the day. Some of us feel that snacking will spoil our appetite. Eating snacks, not full meals, 2-3 hours before a meal should not ruin our appetites. In fact, we should eat 5-6 small meals and snacks throughout the day. We should also drink water regularly with and between meals and snacks.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “eat a little, do it often.”
Regular Eating Lesson 14: Nutritious Snacking
- 110 -
Read the following:
Here are some snack suggestions. We can prepare half a sandwich with tuna, egg, cold cuts, or other filling with lettuce, tomato, cucumbers, and other veggies. We can then share the other half with a friend.
We can also snack on boiled eggs, cheese, nuts, pudding, apple sauce, or yogurt and fruit. Mixing yogurt with frozen fruit such as frozen mixed berries or assorted frozen mixed fruit will make a slushy frozen yogurt treat. So ono!
How many of us like to eat cereal? We can add fresh, frozen, canned, or dried fruit in dry or cooked cereal with milk. We do not have to eat cereal only at breakfast time. Eating cereal anytime in the day makes an excellent snack!
* Optional:Read the following:
After this lesson, I will demonstrate how to make trail mixusing cereal.
Read the following:
Another nutritious snacking idea is to make cheesy veggies. Cheesy veggies can be made easily in the microwave. Melt American, cheddar, or other type of cheese on fresh, frozen, or canned veggies. Frozen broccoli with melted cheddar cheese makes a delicious snack.
Baked Russet potato or sweet potato is a wonderful snack.It can be made easily in our rice cooker or microwave.
Action:Ask the followingquestion:
What other kinds of snacks do you like to eat?*Gently encourage people to participate. Thank participants for sharing.
Read the following:
We can enjoy snacking during the day without ruining our appetite. We should eat when we are hungry and not because we are bored or have nothing else better to do. It is actually healthy for us to eat 5-6 small meals throughout the day.
Regular Eating Lesson 14: Nutritious Snacking
- 111 -
Action:Have the participantsrepeat the following:
Everyone repeat with me, “eat a little, do it often.”
Read the following:
It is okay if we do not completely finish our meals or snacks. We can save our leftovers in the refrigerator to be eaten later. What if we are not sure if it’s still good to eat? What if it is spoiled? If we think it’s bad, we should not eat leftover food. It is not worth getting sick. Food poisoning may cause nausea, vomiting, cramps, and mild fever. These symptoms are similar to the flu. In the past, we may have thought we had a “24 hour” flu, but we may have actually had food poisoning. So when we are in doubt, we should throw it out.
Action:Haveparticipantsrepeat the following:
Repeat with me, “When in doubt, throw it out.”
Read the following:
Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to eat 5-6 small meals and snacks every day.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to always throw out food if I think it’s spoiled.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: I plan to drink water regularly throughout the day. How many people agree with this last statement?
Regular Eating Lesson 14: Nutritious Snacking
- 112 -
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
*Optional: Trail Mix Demonstration (see Recipe Index Pg 233) Any type of cereal can be used to make the trail mix. Use different types of shapes (circle, square, etc.) to make the trail mix more interesting. Add dried fruit such as raisins or dried cranberries, nuts or seeds.
Read the following:
Now, we will make a trail mix with (say the type of cereal and other ingredients you will be using). The recipe is very easy! We will mix all these ingredients together. It can be stored in a sealed plastic bag or other airtight container until ready to be eaten. I will wash my hands with soap and water before I begin making the recipe.
Action: Wash hands with soap and water before beginning. - In a large bowl, MIX circle shaped cereal and square
shaped cereal and other ingredients. - KEEP in airtight container.
Read the following:
See how easy that was! Nutritious snacking can be very easy.
Action: Pass out food.
Regular Eating Lesson 14: Nutritious Snacking
- 113 -
Good Grinding for Wise Dining Regular Eating
Lesson 14: Nutritious Snacking “Eat a little, do it often”
Tally Sheet
Island: Site:
Leader: Date:
Number of Total Participants:
Number of People Raising Their Hand
After the Talk I plan to eat 5-6 small meals and snack everyday.I plan to always throw food out if I think it’s spoiled.I plan to drink water regularly throughout the day.
- 114 -
Nut
ritio
us S
nack
ing
“Eat
a li
ttle,
do
it of
ten”
Eat
ing
food
and
drin
king
wat
er re
gula
rly
thro
ugho
ut th
e da
y is
impo
rtant
for u
s to
mai
ntai
n en
ergy
and
to b
e he
alth
y. W
e sh
ould
eat
5-6
sm
all m
eals
and
sna
cks
thro
ugho
ut th
e da
y. W
e sh
ould
als
o dr
ink
wat
er re
gula
rly w
ith a
nd
betw
een
mea
ls a
nd s
nack
s.
Her
e ar
e so
me
snac
k su
gges
tions
:
� P
repa
re h
alf a
san
dwic
h w
ith tu
na, e
gg, c
old
cuts
, or o
ther
filli
ng w
ith le
ttuce
, tom
ato,
cu
cum
bers
, and
oth
er v
eggi
es.
� S
nack
on
boile
d eg
gs, c
hees
e, n
uts,
pud
ding
, ap
ple
sauc
e, o
r yog
urt a
nd fr
uit.
� M
ix y
ogur
t with
froz
en fr
uit (
mix
ed
berr
ies,
ass
orte
d m
ixed
frui
t, et
c.)
to m
ake
a sl
ushy
froz
en y
ogur
t tre
at.
� A
dd fr
esh,
froz
en, c
anne
d, o
r drie
d fru
it in
dry
or
coo
ked
cere
al w
ith m
ilk.
� P
repa
re c
hees
y ve
ggie
s by
mel
ting
Am
eric
an,
ched
dar,
or o
ther
type
of c
hees
e on
fres
h,
froze
n, o
r can
ned
vege
tabl
es.
�E
at re
gula
r or s
wee
t pot
ato.
Trai
l Mix
Ingr
edie
nts:
� 1
cup
circ
le s
hape
d ce
real
�
1 cu
p sq
uare
sha
ped
cere
al
(r
ice,
whe
at, c
orn
– on
e or
mor
e co
mbi
ned)
Dire
ctio
ns:
1. I
n a
larg
e bo
wl,
MIX
circ
le s
hape
d ce
real
an
d sq
uare
sha
ped
cere
al.
2. K
EE
P in
airt
ight
con
tain
er.
Varia
tions
:Fo
r bre
akfa
st a
dd m
ilk a
nd fr
esh
fruits
. E
at c
erea
ls w
ith 1
00%
frui
t jui
ce.
Use
a m
ixtu
re o
f any
2 o
r mor
e ce
real
s.
Add
pre
tzel
s, n
uts,
and
/or d
ried
fruits
.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Nut
ritio
us S
nack
ing
“Eat
a li
ttle,
do
it of
ten”
Eat
ing
food
and
drin
king
wat
er re
gula
rly
thro
ugho
ut th
e da
y is
impo
rtant
for u
s to
mai
ntai
n en
ergy
and
to b
e he
alth
y. W
e sh
ould
eat
5-6
sm
all m
eals
and
sna
cks
thro
ugho
ut th
e da
y. W
e sh
ould
als
o dr
ink
wat
er re
gula
rly w
ith a
nd
betw
een
mea
ls a
nd s
nack
s.
Her
e ar
e so
me
snac
k su
gges
tions
:
� P
repa
re h
alf a
san
dwic
h w
ith tu
na, e
gg, c
old
cuts
, or o
ther
filli
ng w
ith le
ttuce
, tom
ato,
cu
cum
bers
, and
oth
er v
eggi
es.
� S
nack
on
boile
d eg
gs, c
hees
e, n
uts,
pud
ding
, ap
ple
sauc
e, o
r yog
urt a
nd fr
uit.
� M
ix y
ogur
t with
froz
en fr
uit (
mix
ed
berr
ies,
ass
orte
d m
ixed
frui
t, et
c.)
to m
ake
a sl
ushy
froz
en y
ogur
t tre
at.
� A
dd fr
esh,
froz
en, c
anne
d, o
r drie
d fru
it in
dry
or
coo
ked
cere
al w
ith m
ilk.
� P
repa
re c
hees
y ve
ggie
s by
mel
ting
Am
eric
an,
ched
dar,
or o
ther
type
of c
hees
e on
fres
h,
froze
n, o
r can
ned
vege
tabl
es.
�E
at re
gula
r or s
wee
t pot
ato.
Trai
l Mix
Ingr
edie
nts:
� 1
cup
circ
le s
hape
d ce
real
�
1 cu
p sq
uare
sha
ped
cere
al
(r
ice,
whe
at, c
orn
– on
e or
mor
e co
mbi
ned)
Dire
ctio
ns:
1. I
n a
larg
e bo
wl,
MIX
circ
le s
hape
d ce
real
an
d sq
uare
sha
ped
cere
al.
2. K
EE
P in
airt
ight
con
tain
er.
Varia
tions
:Fo
r bre
akfa
st a
dd m
ilk a
nd fr
esh
fruits
. E
at c
erea
ls w
ith 1
00%
frui
t jui
ce.
Use
a m
ixtu
re o
f any
2 o
r mor
e ce
real
s.
Add
pre
tzel
s, n
uts,
and
/or d
ried
fruits
.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Regular Eating Lesson 15: Whole Grains
- 115 -
Good Grinding for Wise Dining Regular Eating
Lesson 15: Whole Grains “Whole grains, we go! Go, go whole grains!”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience and record on tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the amount of people agreeing with the statement on the tally sheet.
Action: Pass out the “Whole Grains” handout. Begin lesson when everyone receives a handout.
Action:Ask the followingquestion:
Did anyone ever hear of the term whole grain? What are whole grains?
Read the following:
Whole grains are foods made from an entire grain seed or kernel. A picture of a whole grain is on the handout. The kernel has three parts called the bran, endosperm, and germ. These components have many vitamins, minerals and other nutrients that our body needs. So, it is important to eat at least three whole grain foods everyday.
Action:Haveparticipantsrepeat the following:
Everyone repeat the following with me, “whole grains, we go! Go, go whole grains!”
Read the following:
Whole grains also contain fiber which also keeps us healthy.Fiber is important for keeping us regular with daily bowel movements. Fiber and fluids such as water are an important combination in preventing constipation. Fiber without water will make us constipated. It is important for us to drink water
Regular Eating Lesson 15: Whole Grains
- 116 -
regularly throughout the day while eating whole grains.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “whole grains, we go! Go, go whole grains!”
Read the following:
The following is a list of the most commonly consumed whole grains in the United States, either by itself such as oatmeal, wild rice, or popcorn or as an ingredient in food such as whole wheat flour in whole wheat bread.
Whole grain foods are: brown rice, buckwheat, bulgur or cracked wheat, oatmeal, popcorn, whole grain barley, wholegrain cornmeal, whole rye, whole wheat bread, whole wheat crackers, whole wheat pasta, whole wheat sandwich bunsand rolls, whole wheat tortillas, and wild rice.
Foods that are brown such as any type of brown bread does not mean it is made from a whole grain. But, 100% whole wheat bread is made from a whole grain.
Whole wheat tortillas, whole wheat crackers, and soba or buckwheat noodles are other examples of foods that are
Germ
Bran
Endosperm
Regular Eating Lesson 15: Whole Grains
- 117 -
made from whole grains. Many cold breakfast cereals are also made from whole grains. We should eat at least three whole grain foods a day.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “whole grains, we go! Go, go whole grains!”
Action:Ask the followingquestion:
What kinds of whole grains do you like to eat? *Gently encourage people to participate. Thank participants for sharing. If no one participates, ask if theylike to eat oatmeal or brown rice.
Read the following:
Now we are going to talk about another topic, foodpoisoning.
Action:Ask the followingquestion:
Has anyone ever gotten sick from eating food? Has anyone ever gotten food poisoning?
*Gently encourage people to participate. Thank participants for sharing.
Read the following:
We may have had unsafe food practices when we were younger such as leaving food out at room temperature or keeping leftover food for too long in the refrigerator. We may not have gotten sick by eating these foods in the past, but our bodies are not the same as when we were younger. Now, our bodies are more vulnerable to germs and bacteria that may make us sick. So, we need to be more careful with our food. When in doubt, throw it out.
Action:Haveparticipantsrepeat the following:
Repeat with me, “When in doubt, throw it out.” Repeat again with me, “When in doubt, throw it out.”
Regular Eating Lesson 15: Whole Grains
- 118 -
Read the following:
Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to eat at least three whole grain foods every day.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to always throw out food if I think it is spoiled.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: I plan to drink water regularly throughout the day. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read thefollowing:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
Regular Eating Lesson 15: Whole Grains
- 119 - Tally Sheet
Good Grinding for Wise Dining Regular Eating
Lesson 15: Whole Grains “Whole grains, we go! Go, go whole grains!”
Tally Sheet
Island: Site:
Leader: Date:
Number of Total Participants:
Number of People Raising Their Hand
After the Talk I plan to eat at least three whole grains every day.I plan to always throw food out if I think it’s spoiled.I plan to drink water regularly throughout the day.
- 120 -
Who
le G
rain
s “W
hole
gra
ins,
we
go.
Go,
go
who
le g
rain
s!”
Who
le g
rain
s ar
e fo
ods
mad
e fro
m a
n en
tire
grai
n se
ed o
r ker
nel.
The
ker
nel h
as th
ree
parts
ca
lled
the
bran
, end
ospe
rm, a
nd g
erm
. Th
ese
com
pone
nts
have
man
y vi
tam
ins,
min
eral
s, fi
ber
and
othe
r nut
rient
s to
kee
p us
hea
lthy.
We
shou
ld e
at a
t lea
st th
ree
who
le g
rain
s ev
eryd
ay.
The
follo
win
g is
a li
st o
f the
mos
t com
mon
ly
cons
umed
who
le g
rain
s in
the
Uni
ted
Sta
tes,
ei
ther
by
itsel
f (su
ch a
s oa
tmea
l, w
ild ri
ce, o
r po
pcor
n) o
r as
an in
gred
ient
in fo
od (s
uch
as
who
le w
heat
flou
r in
who
le w
heat
bre
ad).
� B
row
n ric
e �
Buc
kwhe
at
� B
ulge
r (cr
acke
d w
heat
) �
Oat
mea
l �
Pop
corn
�
Who
le g
rain
bar
ley
� W
hole
gra
in c
ornm
eal
� W
hole
rye
� W
hole
whe
at b
read
�
Who
le w
heat
cra
cker
s �
Who
le w
heat
pas
ta
� W
hole
whe
at s
andw
ich
buns
and
rolls
�
Who
le w
heat
torti
llas
� W
ild ri
ce
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
esC
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Ger
m
Bra
n
Endo
sper
m*
Ple
ase
chec
k w
ith y
our d
octo
r or h
ealth
car
e pr
ofes
sion
al b
efor
e m
akin
g di
etar
y ch
ange
s
Who
le G
rain
s “W
hole
gra
ins,
we
go.
Go,
go
who
le g
rain
s!”
Who
le g
rain
s ar
e fo
ods
mad
e fro
m a
n en
tire
grai
n se
ed o
r ker
nel.
The
ker
nel h
as th
ree
parts
ca
lled
the
bran
, end
ospe
rm, a
nd g
erm
. Th
ese
com
pone
nts
have
man
y vi
tam
ins,
min
eral
s, fi
ber
and
othe
r nut
rient
s to
kee
p us
hea
lthy.
We
shou
ld e
at a
t lea
st th
ree
who
le g
rain
s ev
eryd
ay.
The
follo
win
g is
a li
st o
f the
mos
t com
mon
ly
cons
umed
who
le g
rain
s in
the
Uni
ted
Sta
tes,
ei
ther
by
itsel
f (su
ch a
s oa
tmea
l, w
ild ri
ce, o
r po
pcor
n) o
r as
an in
gred
ient
in fo
od (s
uch
as
who
le w
heat
flou
r in
who
le w
heat
bre
ad).
� B
row
n ric
e �
Buc
kwhe
at
� B
ulge
r (cr
acke
d w
heat
) �
Oat
mea
l �
Pop
corn
�
Who
le g
rain
bar
ley
� W
hole
gra
in c
ornm
eal
� W
hole
rye
� W
hole
whe
at b
read
�
Who
le w
heat
cra
cker
s �
Who
le w
heat
pas
ta
� W
hole
whe
at s
andw
ich
buns
and
rolls
�
Who
le w
heat
torti
llas
� W
ild ri
ce
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
esC
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Ger
m
Bra
n
Endo
sper
m*
Ple
ase
chec
k w
ith y
our d
octo
r or h
ealth
car
e pr
ofes
sion
al b
efor
e m
akin
g di
etar
y ch
ange
s
Regular Eating Lesson 16: Fruits & veggies – all forms matter
- 121 -
Good Grinding for Wise Dining Regular Eating
Lesson 16: Fruit and Veggies – All Forms Matter “All forms matter so put more on your platter”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience. Record the number of participants on the tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the number of people agreeing with the statement on the tally sheet.
Action: Pass out “Fruit and Veggies – All Forms Matter” handout.Begin lesson when everyone receives a handout.
Read the following:
Today, we’re going to talk about fruits and veggies. Did you know that there are different forms of fruits and veggies?Whether you buy fruits and veggies that are fresh, frozen, canned, dried, or 100% juice, eating all forms matter! Eating a variety of fruits and veggies can contribute to a healthful lifestyle. All forms matter so put more on your platter.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “All forms matter so put more on your platter.”
"All forms matter so put more on your platter."
Read the following:
We are fortunate to have fruits and veggies available to us in different forms. This makes it possible for us to enjoy them all year round and use them in different ways. There are five different forms of fruits and veggies: fresh, frozen, canned, dried, and 100% juice. Let’s use apples as an example. We can eat a fresh or dried apple, canned applesauce, or drink 100% apple juice.
Regular Eating Lesson 16: Fruits & veggies – all forms matter
- 122 -
Action:Ask the followingquestion:
Who can tell me 5 different forms of pineapple? *Gently encourage people to participate. Thank participants for sharing. Answer: Fresh, Frozen, Canned, Dried, 100% juice
Read the following:
When fresh fruits and veggies are in season, they are at their peak flavor, are of good quality, and are usually less expensive than non-seasonal fruits and veggies. But, when they are not in season, it may be more convenient, and less expensive, to use fruits and veggies in their frozen, canned, dried, or 100% juice form instead.
How many of us have eaten or used frozen fruits and veggies? Did you know that frozen fruits and veggies are harvested and packed at their peak of freshness and frozen within hours? They may have minimal nutrient losses because of this process. So nutritionally, frozen fruits and veggies may be comparable to fresh fruits and veggies. Some nutrients may be lost during the freezing process, but in small amounts. Frozen and fresh fruits and veggies are both great choices, but the more that you eat of fruits and veggies the more that it matters.
How many of us like to eat quick and easy foods? Canned fruits and veggies are quick and easy to eat or add to other foods. They have many nutrients that we need to help us to live a healthy lifestyle. Canned fruits and veggies are convenient, have a longer shelf life than fresh fruits and veggies, and are readily available to eat. Rinse the can lid, open it, drain the liquid, and enjoy.
Canned fruits may be packed in a heavy syrup, light syrup or in its own fruit juice. Choose canned fruits packed in its own juice or light syrup. Canned veggies often have added salt. For all fruit packed with syrup and canned veggies, drain the liquid and rinse with water to help eliminate much of the salt and sugar that may be added. All forms matter so put more on your platter.
Regular Eating Lesson 16: Fruits & veggies – all forms matter
- 123 -
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “all forms matter so put more on your platter.”
Read the following:
How many of us have had dried fruits or veggies before?Dried fruits and veggies are great snacks and are great foods to use in all kinds of recipes. How about we try dried fruits such as pineapple, mango, papaya, cranberries and blueberries with cereal, popcorn, and your choice of nuts to make a delicious, healthy trail mix. Dried fruits can be a great portable snack, used in salads, muffins, or with something for breakfast on the go like our trail mix suggestion. What about dried veggies? We can use dried mushrooms, or dehydrated peas, potatoes, and onions in our meals such as in our soups, stews, and casseroles. If we store our dried fruits and veggies in an airtight container, they may keep for a long period of time without the need of refrigeration.
Read the following:
How many of us drink juice? If we drink 100% juice it also counts as a form of a fruit or veggie. But it must be 100%juice to matter. Fruit drinks, fruit cocktails, or fruit beverages are not 100% juice. They usually are made of mostly water and sugar with added fruit flavoring. Have any of us tried drinking vegetable juice before? We can try a low sodium vegetable juice as another form of veggies.
Choose foods in their natural, unprocessed form when possible. For example, fresh apples are in the “whole” form nature gave us. Applesauce and apple juice are more processed, while apple flavored products may not contain any real apples. So when we can, choose foods in their whole form. But when whole fruits and vegetables are not convenient, not in season, or are expensive, choose any form of fruits and veggies. Choose fruits and veggies that are fresh, frozen, canned, dried or 100% juice. All forms matter so put more on your platter.
Regular Eating Lesson 16: Fruits & veggies – all forms matter
- 124 -
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “all forms matter so put more on your platter."
Read the following:
Fruits and veggies are great for us to eat, but what should we drink with them? How about some water? Our bodies need water to function. So let’s take advantage of our delicious water and drink it regularly throughout the day.Dehydration occurs when our bodies lose more water than we drink. Low fluid intake can cause difficulty in swallowing, dry mouth, headaches, lack of energy, weakness, loss of appetite, dry eyes, or muscle cramps. We may not realize we’re thirsty so we may need to plan a little to remind ourselves to drink water. For example, if we plan to drink a glass of water when we wake up in the morning, a half hour before and after each meal, and a glass with each meal, we should be well hydrated. We want to drink water often to keep us healthy.
Action:Haveparticipantsrepeat the following:
Action:Ask the followingquestion:
Everyone repeat with me, “drink water often to keep us healthy.”
Who can name some bright, colorful fruits and veggies? *Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: Fruits—berries (blueberries, strawberries), melons (cantaloupe, honeydew, watermelon), mango, papaya, Pineapple, kiwi
Veggies—broccoli, carrots, dark leafy greens (like spinach, chard), bell peppers, tomato, squash, sweet potato, eggplant
Regular Eating Lesson 16: Fruits & veggies – all forms matter
- 125 -
Read the following:
Fruits and veggies have many nutrients such as vitamins, minerals, and fiber, with flavor, and add lots of color to our meals. We can focus on choosing a wide variety fruits and veggies including dark green and deep yellow-orange colored ones.
*Optional:Read the following:
After this lesson, I will demonstrate how to make Vegetable Namul.
Read the following:
Now, we will talk about good hygiene and preparing food.We don’t want hair in our food so we should always clip, tie, or use a cap to secure any loose hair before we start preparing our food. It's also a great idea to clean or wipe our kitchen and cooking areas before we prepare our food.If we sneeze or cough, we should turn away from the food, and of course, no smoking while cooking. After we wash our hands with soap and water, we’re ready to prepare our food. Let's use good hygiene. Keep it clean, keep it safe!
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “keep it clean, keep it safe!”
Read the following:
Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to eat different forms of fruits and veggies.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to practice good hygiene skills when I prepare my food.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Regular Eating Lesson 16: Fruits & veggies – all forms matter
- 126 -
Read the following:
The last statement is: I plan to drink water often to help keep me healthy. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
Regular Eating Lesson 16: Fruits & veggies – all forms matter
- 127 -
*Optional: Vegetable Namul Demonstration (see Recipe Index Pg 239)Encourage participants to at least try the salad. If they do not like it, tell them it is okay to dispose of it.
Read the following:
Now, we will make Vegetable Namul recipe. It is a simple recipe of different vegetables mixed together with a sauce. All we need are garlic, carrot, watercress or chop suey mix or bean sprouts, boiling water, sesame oil, sugar, and soy sauce. Before I begin, I will wash my hands with soap and water.
Action: Wash hands with soap and water. Follow recipe directions:
- MINCE garlic. - GRATE carrot. - WASH watercress, REMOVE any undesirable
leaves and tough stems, and CUT into1 inch lengths (if you have chop suey mix or bean sprout just wash them thoroughly, do not cut them).
- PLACE watercress (or chop suey mix or bean sprouts) in 1 1/2 cups of boiling water for 3 minutes. DRAIN.
- In a large bowl, ADD garlic, sesame oil, sugar, and soy sauce. MIX well.
- ADD watercress and carrots. - COVER and REFRIGERATE until ready to
SERVE.- Optional: ADD cayenne pepper or finely chopped
red pepper, and sesame seeds.
Read the following:
It is as simple as that! Eating healthfully can be simple and easy. Come and try some tasty vegetable namul.
Action: Pass out food.
- 128 -
Regular Eating Lesson 16: Fruits & veggies – all forms matter
- 129 - Tally Sheet
Good Grinding for Wise Dining Regular Eating
Lesson 16: Fruits and Veggies - All Forms Matter “All forms matter so put more on your platter”
Tally Sheet
Island: Site:
Leader: Date:
Total Number of Participants:
Number of People Raising
Their Hand After the Talk
I plan to eat different forms of fruits and veggies.
I plan to practice good hygiene skills when I prepare my food.
I plan to drink water often to help keep me healthy.
- 130 -
Frui
ts a
nd V
eggi
es –
All
Form
s M
atte
r“A
ll fo
rms
mat
ter s
o pu
t mor
e on
you
r pla
tter”
Eat
ing
all f
orm
s of
frui
ts a
nd v
eggi
es c
ontri
bute
s to
goo
d he
alth
, whe
ther
fres
h, fr
ozen
, can
ned,
dr
ied,
or 1
00%
juic
e. C
hoos
e a
wid
e va
riety
and
in
clud
e th
ose
of a
ll co
lors
.
Form
s of
frui
ts &
veg
gies
: Fre
sh, F
roze
n, C
anne
d,
Drie
d, 1
00%
juic
e
Som
e id
eas
are:
Fr
esh
� A
re o
f bes
t qua
lity
and
usua
lly le
ss
expe
nsiv
e w
hen
in s
easo
n.
� A
dd fr
uits
and
veg
gies
to d
ishe
s:o
In c
erea
l, ho
t cer
eal,
muf
fin m
ix,
panc
akes
, san
dwic
hes,
sou
ps, s
alad
, st
ir-fry
, ste
ws,
cas
sero
les
Froz
en a
nd c
anne
d:�
Ther
e's
no p
repa
ratio
n, n
o w
aste
. �
Cho
ose
fruits
pac
ked
in th
eir o
wn
juic
e or
in
light
syr
up.
� R
inse
and
dra
in li
quid
bef
ore
cons
umin
g ca
nned
frui
ts a
nd v
eggi
es.
Drie
d fru
it ar
e gr
eat s
nack
s.
� A
dd to
sal
ads,
cer
eals
, bak
ed g
oods
, etc
. �
Sto
re in
airt
ight
con
tain
er in
coo
l, dr
y pl
ace.
100%
juic
e ha
s no
add
ed s
ugar
or w
ater
.
VEG
ETA
BLE
NA
MU
L In
gred
ient
s:
4 se
rvin
gs�
1 cl
ove
garli
c
•
1 te
aspo
on�
1 m
ediu
m c
arro
t
se
sam
e oi
l �
1 bu
nch
wat
ercr
ess
or
•
¼ te
aspo
on
chop
sue
y m
ix o
r bea
n
suga
rsp
rout
s
• 3
tabl
espo
ons
� 1
½ c
ups
boilin
g w
ater
soy
sauc
e D
irect
ions
:1.
MIN
CE
gar
lic a
nd G
RA
TE c
arro
ts.
2. W
AS
H w
ater
cres
s, R
EM
OV
E a
ny u
ndes
irabl
e le
aves
and
toug
h st
ems.
CU
T in
to 1
inch
le
ngth
s (if
usi
ng c
hop
suey
mix
/bea
ns s
prou
ts,
was
h it,
don
't cu
t) 3.
PLA
CE
wat
ercr
ess
(or c
hop
suey
mix
/bea
n sp
rout
s) in
1 ½
cup
s of
boi
ling
wat
er fo
r 3
min
utes
. D
RA
IN.
4. I
n a
larg
e bo
wl,
AD
D g
arlic
, ses
ame
oil,
suga
r, an
d so
y sa
uce.
MIX
wel
l. A
dd w
ater
cres
s an
d ca
rrots
. 5.
CO
VE
R a
nd R
EFI
GE
RA
TE.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
Frui
ts a
nd V
eggi
es –
All
Form
s M
atte
r“A
ll fo
rms
mat
ter s
o pu
t mor
e on
you
r pla
tter”
Eat
ing
all f
orm
s of
frui
ts a
nd v
eggi
es c
ontri
bute
s to
goo
d he
alth
, whe
ther
fres
h, fr
ozen
, can
ned,
dr
ied,
or 1
00%
juic
e. C
hoos
e a
wid
e va
riety
and
in
clud
e th
ose
of a
ll co
lors
.
Form
s of
frui
ts &
veg
gies
: Fre
sh, F
roze
n, C
anne
d,
Drie
d, 1
00%
juic
e
Som
e id
eas
are:
Fr
esh
� A
re o
f bes
t qua
lity
and
usua
lly le
ss
expe
nsiv
e w
hen
in s
easo
n.
� A
dd fr
uits
and
veg
gies
to d
ishe
s:o
In c
erea
l, ho
t cer
eal,
muf
fin m
ix,
panc
akes
, san
dwic
hes,
sou
ps, s
alad
, st
ir-fry
, ste
ws,
cas
sero
les
Froz
en a
nd c
anne
d:�
Ther
e's
no p
repa
ratio
n, n
o w
aste
. �
Cho
ose
fruits
pac
ked
in th
eir o
wn
juic
e or
in
light
syr
up.
� R
inse
and
dra
in li
quid
bef
ore
cons
umin
g ca
nned
frui
ts a
nd v
eggi
es.
Drie
d fru
it ar
e gr
eat s
nack
s.
� A
dd to
sal
ads,
cer
eals
, bak
ed g
oods
, etc
. �
Sto
re in
airt
ight
con
tain
er in
coo
l, dr
y pl
ace.
100%
juic
e ha
s no
add
ed s
ugar
or w
ater
.
VEG
ETA
BLE
NA
MU
L In
gred
ient
s:
4 se
rvin
gs�
1 cl
ove
garli
c
•
1 te
aspo
on�
1 m
ediu
m c
arro
t
se
sam
e oi
l �
1 bu
nch
wat
ercr
ess
or
•
¼ te
aspo
on
chop
sue
y m
ix o
r bea
n
suga
rsp
rout
s
• 3
tabl
espo
ons
� 1
½ c
ups
boilin
g w
ater
soy
sauc
e D
irect
ions
:1.
MIN
CE
gar
lic a
nd G
RA
TE c
arro
ts.
2. W
AS
H w
ater
cres
s, R
EM
OV
E a
ny u
ndes
irabl
e le
aves
and
toug
h st
ems.
CU
T in
to 1
inch
le
ngth
s (if
usi
ng c
hop
suey
mix
/bea
ns s
prou
ts,
was
h it,
don
't cu
t) 3.
PLA
CE
wat
ercr
ess
(or c
hop
suey
mix
/bea
n sp
rout
s) in
1 ½
cup
s of
boi
ling
wat
er fo
r 3
min
utes
. D
RA
IN.
4. I
n a
larg
e bo
wl,
AD
D g
arlic
, ses
ame
oil,
suga
r, an
d so
y sa
uce.
MIX
wel
l. A
dd w
ater
cres
s an
d ca
rrots
. 5.
CO
VE
R a
nd R
EFI
GE
RA
TE.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
Regular Eating Lesson 17: Protein-Rich Foods
- 131 -
Good Grinding for Wise Dining Regular Eating
Lesson 17: Protein-Rich Foods “I vary, you vary, we all vary our protein!”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience. Record the number of participants on the tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the number of people agreeing with the statement on the tally sheet.
Action: Pass out “Protein-Rich Foods” handout. Begin lesson when everyone receives a handout.
Read the following:
Today, we will talk about the importance of eating a variety of different forms of protein-rich foods.
Read the following:
Protein-rich foods are important to help keep our bodies healthy and working well. Getting enough protein from the foods we eat is important to keep our bodies, muscles, blood, bones, skin, and cartilage functioning properly. When we eat enough protein-rich foods, it can help us with fighting infections and we can recover faster from any trauma to our body, such as surgery.
Action:Ask the followingquestion:
Can anyone name a protein-rich food source? *Gently encourage people to participate. Thank participants for sharing.
Read the following:
Animal products are sources of high quality protein-rich foods. Some examples are meats, such as beef, lamb, pork, ham; and poultry, such as chicken and turkey. Other common protein-rich foods include fish, for instance, tuna and salmon; and seafood, such as clams and shrimp; as well as eggs and dairy products, like milk, yogurt, and cheese.
Regular Eating Lesson 17: Protein-Rich Foods
- 132 -
Read the following:
Good protein-rich plant sources are legumes, soybean products, nuts, peanuts; and seeds such as sesame, and sunflower. We benefit the most by eating a variety of protein-rich foods from animal and plant sources. Let’s vary the proteins we eat.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “I vary, you vary, we all vary our protein!”
“I vary, you vary, we all vary our protein!
Read the following:
When we choose to eat meats, such as beef, pork and poultry, we should choose lean or low-fat meat, cut off visible pieces of fat, and remove the skin as often as we can. If we buy leaner cuts of meat, we can cook them for a longer period of time so they become softer, easier to chew, and more enjoyable to eat. For example, instead of sirloin steak, we can buy chuck meat that is less expensive and is a tougher piece of meat. We can use it in stews or soups, because the meat will become more tender as we cook it for a few hours.
Action:Ask the followingquestion:
How many of us like to eat fish or seafood?
Read the following:
Fish and seafood also provides good protein-rich alternatives to meats, pork, and poultry. Fish tastes great whether baked, broiled, grilled, or pan-fried using a little cooking oil spray. Clams can be added to a marinara sauceand served over whole wheat pasta. What about topping a salad with some tasty fish or seafood, such as shrimp?
What about eggs? Egg, egg whites, and egg substitutesare good protein sources. They can be used in salads, sandwiches, omelets, or soup. What a great way to get a variety of proteins!
Regular Eating Lesson 17: Protein-Rich Foods
- 133 -
Read the following:
How many of us eat or drink dairy products? Dairy products such as low-fat or fat-free milk, yogurt, and most cheeses can provide high quality proteins. These foods can be used alone or mixed in with other foods. Cheese can be used in sandwiches, pastas, or shredded or cubed in salads.
What about yogurt? We can use yogurt in a fruit salad or in a fruit parfait for dessert. The greater the variety of protein-rich foods, the better. I vary, you vary, we all vary our protein!
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “I vary, you vary, we all vary our protein!”
“I vary, you vary, we all vary our protein!”
Read the following:
How many of us know that a peanut is not a nut? Peanuts are actually in the legume family. Beans, peas, and lentilsare called legumes. They are rich in nutrients, including fiber and protein, and can be identified as a protein-rich food. Many people could benefit by including legumes in their daily menu. Legumes are another source or example of the variety of protein-rich foods we can choose from.
Let’s plan on eating a variety of protein rich-foods. How about eating or making chili with kidney and pinto beans, or making a split pea or white bean soup? Have any of us tried baked beans, red beans and rice, beans in a burrito, or hummus on pita bread? What about making a stir-fry with tofu, or eating a veggie burger? Sprinkling beans on our salad is also a great idea. Azuki beans and soybean products, like tofu, are also good sources of protein- rich foods.
*Optional:Read the following:
After this lesson, I will demonstrate how to make Peanut Butter Log. This recipe is on your handout.
Action: What kinds of nuts and seeds do we eat?
Regular Eating Lesson 17: Protein-Rich Foods
- 134 -
Ask the followingquestion:
Read the following:
How many of us know that half an ounce of nuts and seeds have the same amount of protein as one ounce of meat?We can add these protein-packed foods to our fruits and veggies as well as our main dishes, snacks, and desserts.For instance, add slivered almonds to steamed veggies, or add walnuts or pecans to a green salad instead of cheese or meat. Sprinkle a few nuts on top of low-fat ice cream or yogurt. What a great idea!
How about peanut butter on celery, carrot sticks, or sliced apples for a snack? Nuts and seeds also make a good snack by themselves. With so many choices of protein-rich foods, let’s vary our proteins.
Read the following:
Action:Haveparticipantsrepeat the following:
It is important that we eat enough protein, even as we get older. If we don’t eat enough protein, we will lose some of our muscle mass. If we lose a significant amount of muscle mass, we may be more likely to fall or may have difficulty doing some basic activities of daily living. We need to keep strong and balanced so we can continue to live independently. Fortunately, with a variety of protein-rich foods to choose from, we can find proteins that are great tasting, good for us, and even budget friendly. I vary, you vary, we all vary our protein!
Everyone repeat with me, “I vary, you vary, we all vary our protein!”
“I vary, you vary, we all vary our protein!”
Read the following:
Now, let’s talk about drinking water regularly. It is especially important for us to drink water when we exercise
Regular Eating Lesson 17: Protein-Rich Foods
- 135 -
or spend time outside in the sun. We can plan to drink water before, during, and after exercising or when we are out in the sun. Carrying a reusable water bottle is environmentally friendly and makes it easier to remember to drink water often.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “drink water often, yes we can.”
“Drink water often, yes we can.”
Read the following:
Now, we will discuss good hygiene practices when preparing food. Before working with any type of food, we want to wash our hands with soap and water. While preparing food, if we stop to use the bathroom, blow our nose, or touch a pet, we should wash our hands again before handling food.
If we have a cut or sore on our hand, we can cover it with a bandage and then cover it with disposable plastic gloves. This will keep bacteria from transferring from us to the food and from the food to us. Let’s keep it clean, keep it safe!
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “keep it clean, keep it safe!”
“Keep it clean, keep it safe!”
Read the following:
Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to eat a variety of protein-rich foods.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to practice good hygiene skills when I prepare food.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Regular Eating Lesson 17: Protein-Rich Foods
- 136 -
Read the following:
The last statement is: I plan to drink water often to help keep me healthy. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
*Optional: Peanut Butter Log (see Recipe Index Pg 211)Other cereals or graham crackers may be used. Peanut butter may be creamy or chunky. For persons over 2 years of age, honey may be used instead of pancake syrup. Vanilla extract and raisins may be used.
Read thefollowing:
Today, we will be making a peanut butter log that is listed on the back of your handout. All we need to make this recipe are cereal, nonfat powdered milk, pancake syrup, and peanut butter. I will wash my hands with soap and water before I begin.
Action: Wash hands with soap and water before beginning. Follow recipe directions: - In a medium bowl, MIX cereal, powdered milk, and pancake syrup. - ADD peanut butter to the cereal mixture. - Optional: ADD vanilla extract and raisins. - MIX well. - PLACE mixture on waxed paper sheet 13” x 15” long. - ROLL into log with waxed paper and refrigerate. - When ready to serve SLICE into 2 inch pieces.
Read thefollowing:
See how easy that was? Come and taste this delicious peanut butter log.
Action: Pass out food.
Regular Eating Lesson 17: Protein-Rich Foods
- 137 - Tally Sheet
Good Grinding for Wise Dining Regular Eating
Lesson 17: Protein-Rich Foods“I vary, you vary, we all vary our protein!”
Tally Sheet
Island: Site:
Leader: Date:
Total Number of Participants:
Number of People Raising
Their Hand After the Talk
I plan to eat a variety of protein-rich foods.
I plan to practice good hygiene skills when I prepare food.
I plan to drink water often to help keep me healthy.
- 138 -
Prot
ein-
Ric
h Fo
ods
“I va
ry, y
ou v
ary,
we
all v
ary
our p
rote
in”
Pro
tein
is im
porta
nt to
kee
p ou
r bod
ies
wor
king
w
ell a
nd fo
r us
to c
ontin
ue to
do
our b
asic
ac
tiviti
es o
f dai
ly li
ving
. W
e sh
ould
eat
a v
arie
ty
of p
rote
in-r
ich
food
s. H
ere
are
som
e id
eas.
A
nim
al P
rote
ins
� C
hoos
e le
an re
d m
eats
�
Rem
ove
skin
from
pou
ltry
� C
hoos
e fis
h an
d se
afoo
d m
ore
ofte
n �
Egg
s, e
gg w
hite
s, a
nd e
gg s
ubst
itute
s �
Cho
ose
low
-fat a
nd fa
t-fre
e m
ilk p
rodu
cts
Plan
t Pro
tein
s �
Dry
bea
ns, p
eas;
soy
bean
pro
duct
s �
Nut
s—al
mon
ds, p
eanu
ts
� S
eeds
—se
sam
e, p
umpk
in, s
unflo
wer
Su
gges
tions
�
Use
legu
mes
as
mai
n di
sh o
r par
t of m
eal:
ch
ili w
ith b
eans
, stir
-frie
d to
fu, b
ean
soup
, ba
ked
bean
s, b
eans
and
rice
, bea
ns o
n ch
ef’s
sal
ad, v
eggi
e bu
rger
s, h
umm
us
(chi
ckpe
as) s
prea
d on
pita
bre
ad.
� A
dd to
aste
d nu
ts to
ste
amed
veg
gies
or
sala
ds.
�
Dry
roas
ted,
uns
alte
d nu
ts a
nd s
eeds
are
go
od s
nack
s.
*
Ple
ase
chec
k w
ith y
our d
octo
r or h
ealth
car
e pr
ofes
sion
al b
efor
e m
akin
g di
etar
y ch
ange
s
P
eanu
t But
ter L
og
Ingr
edie
nts:
M
akes
10
piec
es
� ¼
cup
pla
in c
ornf
lake
cer
eal
� �
cup
non
fat p
owde
red
milk
�
1 ta
bles
poon
pan
cake
syr
up
� 6
tabl
espo
ons
pean
ut b
utte
r �
Wax
ed p
aper
�
Opt
iona
l: ½
teas
poon
van
illa
extra
ct
2
tabl
espo
ons
rais
ins
Dire
ctio
ns:
1. I
n m
ediu
m b
owl,
MIX
cer
eal,
pow
dere
d m
ilk, a
nd p
anca
ke s
yrup
. 2.
AD
D p
eanu
t but
ter t
o th
e ce
real
mix
ture
. 3.
Opt
iona
l: A
DD
van
illa
extra
ct a
nd ra
isin
s.
4. M
IX w
ell.
5. P
lace
mix
ture
on
wax
ed p
aper
13”
X 1
5”
long
. 6.
RO
LL in
to lo
g w
ith w
axed
pap
er a
nd
refri
gera
te.
7. W
hen
read
y to
ser
ve, S
LIC
E in
to 2
inch
pi
eces
.
Fu
nded
by:
E
xecu
tive
Offi
ce o
n Ag
ing
In c
olla
bora
tion
with
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
Prot
ein-
Ric
h Fo
ods
“I va
ry, y
ou v
ary,
we
all v
ary
our p
rote
in”
Pro
tein
is im
porta
nt to
kee
p ou
r bod
ies
wor
king
w
ell a
nd fo
r us
to c
ontin
ue to
do
our b
asic
ac
tiviti
es o
f dai
ly li
ving
. W
e sh
ould
eat
a v
arie
ty
of p
rote
in-r
ich
food
s. H
ere
are
som
e id
eas.
A
nim
al P
rote
ins
� C
hoos
e le
an re
d m
eats
�
Rem
ove
skin
from
pou
ltry
� C
hoos
e fis
h an
d se
afoo
d m
ore
ofte
n �
Egg
s, e
gg w
hite
s, a
nd e
gg s
ubst
itute
s �
Cho
ose
low
-fat a
nd fa
t-fre
e m
ilk p
rodu
cts
Plan
t Pro
tein
s �
Dry
bea
ns, p
eas;
soy
bean
pro
duct
s �
Nut
s—al
mon
ds, p
eanu
ts
� S
eeds
—se
sam
e, p
umpk
in, s
unflo
wer
Su
gges
tions
�
Use
legu
mes
as
mai
n di
sh o
r par
t of m
eal:
ch
ili w
ith b
eans
, stir
-frie
d to
fu, b
ean
soup
, ba
ked
bean
s, b
eans
and
rice
, bea
ns o
n ch
ef’s
sal
ad, v
eggi
e bu
rger
s, h
umm
us
(chi
ckpe
as) s
prea
d on
pita
bre
ad.
� A
dd to
aste
d nu
ts to
ste
amed
veg
gies
or
sala
ds.
�
Dry
roas
ted,
uns
alte
d nu
ts a
nd s
eeds
are
go
od s
nack
s.
*
Ple
ase
chec
k w
ith y
our d
octo
r or h
ealth
car
e pr
ofes
sion
al b
efor
e m
akin
g di
etar
y ch
ange
s
P
eanu
t But
ter L
og
Ingr
edie
nts:
M
akes
10
piec
es
� ¼
cup
pla
in c
ornf
lake
cer
eal
� �
cup
non
fat p
owde
red
milk
�
1 ta
bles
poon
pan
cake
syr
up
� 6
tabl
espo
ons
pean
ut b
utte
r �
Wax
ed p
aper
�
Opt
iona
l: ½
teas
poon
van
illa
extra
ct
2
tabl
espo
ons
rais
ins
Dire
ctio
ns:
1. I
n m
ediu
m b
owl,
MIX
cer
eal,
pow
dere
d m
ilk, a
nd p
anca
ke s
yrup
. 2.
AD
D p
eanu
t but
ter t
o th
e ce
real
mix
ture
. 3.
Opt
iona
l: A
DD
van
illa
extra
ct a
nd ra
isin
s.
4. M
IX w
ell.
5. P
lace
mix
ture
on
wax
ed p
aper
13”
X 1
5”
long
. 6.
RO
LL in
to lo
g w
ith w
axed
pap
er a
nd
refri
gera
te.
7. W
hen
read
y to
ser
ve, S
LIC
E in
to 2
inch
pi
eces
.
Fu
nded
by:
E
xecu
tive
Offi
ce o
n Ag
ing
In c
olla
bora
tion
with
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
Regular Eating Lesson 18: Breakfast
- 139 -
Good Grinding for Wise Dining Regular Eating
Lesson 18: Breakfast “Let's start great with a breakfast plate”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience. Record the number of participants on the tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the number of people agreeing with the statement on the tally sheet.
Action: Pass out “Breakfast” handout. Begin lesson when everyone receives a handout.
Action:Ask the followingquestion:
How many of us have had breakfast this morning? *Gently encourage people to participate. Thank participants for sharing.
Read the following:
Action:Haveparticipantsrepeat the following:
Today, we’re going to talk about breakfast. Breakfast is one of our most important meals of the day. After a long night without food, our body needs fuel to help us get started and to give us energy. Let's start great with a breakfast plate.
Everyone repeat with me, “let's start great with a breakfast plate.”
"Let's start great with a breakfast plate."
Read the following:
Breakfast provides us with the energy and nutrients that we need everyday. Without breakfast, our muscles and brain may not have enough energy to do our daily activities throughout the day. Breakfast is the fuel that starts our body in the morning like the gas that starts a car.
Regular Eating Lesson 18: Breakfast
- 140 -
Read thefollowing:
If we skip breakfast we may become tired, irritable, and restless during the morning. Those of us who eat breakfast may be more alert, tend to have a better attitude, and can function better throughout the day. It may also help with our memory, concentration, strength and endurance.
How many of us have skipped breakfast before? How did we feel? Hungry? If we skip breakfast, we will probably become hungry before our next meal. We may then want to grab a snack, but because we are so hungry, we may overeat. Then, we may not want to eat our next meal. By eating breakfast, we have a better chance to control our hunger, make healthier choices throughout the day, avoid overeating, and help us to control our weight.
Read thefollowing:
Breakfast provides us with the nutrients we need to stay healthy. How about a breakfast made of whole grain cereal, low-fat milk, and some fruit such as mango or ½ of a papaya. It provides us with many nutrients, vitamins and minerals to start our day. What a great start!
Action:Ask the followingquestion:
What are some foods that we like to eat for breakfast? *Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: fruit, eggs, bread, cereal.
Read the following:
Read the
Eating breakfast foods that have a variety of nutrients in them such as fruits and veggies, protein, starches, and milk, will help us get a jump start to our day. Let's add color, variety, different textures and temperatures to our breakfast so it's healthy and fun for us to eat. For example, if you have something that is hot with a plain color such as oatmeal, add cold fruit that has color such as blueberries, mangoes, or strawberries. If we are not allergic to nuts we can add some walnuts or almonds to give us some crunchiness while providing us with some healthy fats, protein, and fiber.Fiber is also an important part of our breakfast because it
Regular Eating Lesson 18: Breakfast
- 141 -
following:
Action:Haveparticipantsrepeat the following:
Read the following:
Read the following:
helps us to keep regular with our daily bowel movements.We can have fiber in our breakfast by choosing whole grain foods, fruits, vegetables, nuts, beans and lentils. How about trying a breakfast burrito? We can make breakfast burrito by using a whole wheat tortilla, sprinkling it with a little bit of low-fat cheese and heating it in the microwave or a pan for a few minutes. Then, add eggs or leftover meats, seafood, or chicken, with leftover salad or frozen veggies, leftover rice, and some beans. So, let's start great with a breakfast plate.
Everyone repeat with me, “let's start great with a breakfast plate.”
"Let's start great with a breakfast plate."
What about eggs for breakfast? Eggs are a great source of protein, they cook quickly and are easy to make. We can eat hard boiled eggs on the side of our cereal with milk and fruit. Another idea is a breakfast sandwich. Assemble awhole wheat bagel or English muffin, leftover scrambled eggs, a slice of ham or cold-cut meat, veggies, and put in the toaster oven. Add a glass of milk or 100% juice for a smart start. How about an omelet? We can mix eggs, veggies such as mushrooms, onions, spinach, garlic and tomatoes and add some cheese, then, cook it in a pan. We can eat it with whole wheat toast, and drink a cup of 100%juice.
What about a favorite local breakfast such as eggs, rice, and our favorite breakfast meat? We can eat a smaller amount of our favorite dish and add some of our favorite fruit with yogurt or cottage cheese to make it a great breakfast start.
How many of us like to eat waffles or pancakes for breakfast?How can we make these breakfast foods a good start to our day?
Regular Eating Lesson 18: Breakfast
- 142 -
We can add fruit on top of our waffles, or heat fruit in a pan to make a fruit topping. For example, we could chop some apples, add it to a pan and heat them up with a little bit of 100% fruit juice and cinnamon. In a few minutes we have a delicious fruit topping. We can also add fruits into our pancakes such as blueberries, mangoes, bananas, apples, strawberries, or peaches.
Have any of us tried a veggie muffin? Let's try a muffin made with carrots, zucchini, corn, mushrooms, spinach and some cheese? Ummm, that sounds yummy!
Read the following:
Let’s talk about drinking water regularly, which is really easy to do since it is readily available. We have tap water at home, water fountains in many public places, and we can ask for water at any restaurant. We just need to remember to drink it. We should welcome the day with a cup of water, drink water throughout the day, and before our meals and snacks. Let’s drink water often, yes we can.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “drink water often, yes we can.”
"Drink water often, yes we can."
Action:Ask the followingquestion:
How many of us think breakfast is too much work to make?
Read the following:
Any breakfast is better than no breakfast, so let's eat something! How about making an easy breakfast such as a trail mix made with nuts, dried fruits, pretzels, crackers, and dry cereal? What about a sandwich, or leftovers, like soup, pizza, or pasta. Add fruits, veggies or 100% juice to these choices and we’re ready to go.Here’s a easy and quick idea, spread peanut butter on whole wheat bread, add a whole banana, and roll it up.Another idea is to make a fruit and yogurt parfait. We can
Regular Eating Lesson 18: Breakfast
- 143 -
make layers of our favorite low-fat yogurt with crunchy cereal, and our favorite fruits.
If we have a blender, we can make a smoothie with low-fat or nonfat milk and fresh or frozen fruit. Use fresh or frozen blueberries, mangoes, peaches, strawberries, bananas or any fruit that we have available. So, let's start great with a breakfast plate.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “let's start great with a breakfast plate.”
Read the following:
Now, we are going to talk about preparing our breakfast or any food using good hygiene to help us in the prevention of food poisoning and becoming sick. When preparing food, we should wash our hands with soap and water before, during, and after handling food. Hot, soapy water should be used to clean our utensils and surfaces that come into contact with food. Use clean towels, potholders, cloths, and sponges, and wash them often too. We want to keep it clean, keep it safe!
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “keep it clean, keep it safe!”
"Keep it clean, keep it safe!"
Read the following:
Now I am going to read three statements. Please raise your hand if you agree with the statement.The first statement is: I plan to eat breakfast to keep me healthy.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Regular Eating Lesson 18: Breakfast
- 144 -
Read the following:
How many of you agree with this next statement: I plan to practice good hygiene skills when I prepare food.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: I plan to drink water often to help keep me healthy. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
Regular Eating Lesson 18: Breakfast
- 145 - Tally Sheet
Good Grinding for Wise Dining Regular Eating
Lesson 18: Breakfast“Let's start great with a breakfast plate”
Tally Sheet
Island: Site:
Leader: Date:
Total Number of Participants:
Number of People Raising
Their Hand After the Talk
I plan to eat breakfast to keep me healthy.
I plan to practice good hygiene skills when I prepare food.
I plan to drink water often to help keep me healthy.
- 146 -
Bre
akfa
st“L
et's
sta
rt gr
eat w
ith a
bre
akfa
st p
late
”
Bre
akfa
st is
one
of o
ur m
ost i
mpo
rtant
mea
ls o
f th
e da
y. I
t pro
vide
s us
with
the
ener
gy a
nd
nutri
ents
we
need
eve
ryda
y. B
reak
fast
may
he
lp u
s to
func
tion
bette
r, he
lp o
ur m
emor
y,
conc
entra
tion,
stre
ngth
, and
end
uran
ce.
Any
bre
akfa
st is
bet
ter t
han
no b
reak
fast
, so
eat s
omet
hing
!
Bre
akfa
st T
ips:
�
Eat
bre
akfa
st fo
ods
with
pro
tein
, sta
rch,
fru
its, v
eggi
es, a
nd m
ilk
� A
dd c
olor
, var
iety
, diff
eren
t tem
pera
ture
s,
text
ures
� E
at fo
ods
with
fibe
r: w
hole
gra
in fo
ods,
fru
its, v
eggi
es, b
eans
and
lent
ils
� P
repa
re b
reak
fast
that
is q
uick
and
eas
y
Bre
akfa
st Id
eas:
� D
ry c
erea
l with
low
-fat m
ilk, a
nd fr
uit s
uch
as m
ango
or ½
a p
apay
a �
Hot
cer
eal s
uch
as o
atm
eal,
with
bl
uebe
rrie
s, m
ango
es, o
r stra
wbe
rrie
s,
and
nuts
suc
h as
wal
nuts
or a
lmon
ds�
Bre
akfa
st b
urrit
o: w
hole
whe
at to
rtilla
, low
-fa
t che
ese,
egg
s, le
ftove
r mea
ts, v
eggi
es,
rice,
bea
ns.
Mor
e B
reak
fast
Idea
s:�
Egg
s:
o H
ard
boile
d eg
g on
the
side
of c
erea
l o
Who
le w
heat
bag
el o
r Eng
lish
muf
fin
with
lefto
ver s
cram
bled
egg
s, s
lice
of
ham
, veg
gies
, and
drin
k 10
0% ju
ice
o O
mel
et: e
gg, m
ushr
oom
s, o
nion
s,
spin
ach,
gar
lic, t
omat
oes,
che
ese,
an
d dr
ink
with
milk
or 1
00%
juic
e �
Waf
fles
or p
anca
kes
o A
dd fr
uit o
n to
p of
waf
fles
or m
ake
a fru
it to
ppin
g w
ith c
ooke
d ap
ples
, ci
nnam
on, a
nd 1
00%
juic
e o
Add
frui
t int
o pa
ncak
e ba
tter:
blue
berr
ies,
man
goes
, ban
anas
, ap
ples
, stra
wbe
rrie
s, o
r pea
ches
�
Muf
fins
with
veg
gies
: car
rots
, zuc
chin
i, co
rn, m
ushr
oom
s, s
pina
ch, a
nd c
hees
e �
Trai
l mix
�
Frui
t and
yog
urt p
arfa
it �
Sm
ooth
ie
*Ple
ase
chec
k w
ith y
our d
octo
r or h
ealth
car
e pr
ofes
sion
al b
efor
e m
akin
g di
etar
y ch
ange
s
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Bre
akfa
st“L
et's
sta
rt gr
eat w
ith a
bre
akfa
st p
late
”
Bre
akfa
st is
one
of o
ur m
ost i
mpo
rtant
mea
ls o
f th
e da
y. I
t pro
vide
s us
with
the
ener
gy a
nd
nutri
ents
we
need
eve
ryda
y. B
reak
fast
may
he
lp u
s to
func
tion
bette
r, he
lp o
ur m
emor
y,
conc
entra
tion,
stre
ngth
, and
end
uran
ce.
Any
bre
akfa
st is
bet
ter t
han
no b
reak
fast
, so
eat s
omet
hing
!
Bre
akfa
st T
ips:
�
Eat
bre
akfa
st fo
ods
with
pro
tein
, sta
rch,
fru
its, v
eggi
es, a
nd m
ilk
� A
dd c
olor
, var
iety
, diff
eren
t tem
pera
ture
s,
text
ures
� E
at fo
ods
with
fibe
r: w
hole
gra
in fo
ods,
fru
its, v
eggi
es, b
eans
and
lent
ils
� P
repa
re b
reak
fast
that
is q
uick
and
eas
y
Bre
akfa
st Id
eas:
� D
ry c
erea
l with
low
-fat m
ilk, a
nd fr
uit s
uch
as m
ango
or ½
a p
apay
a �
Hot
cer
eal s
uch
as o
atm
eal,
with
bl
uebe
rrie
s, m
ango
es, o
r stra
wbe
rrie
s,
and
nuts
suc
h as
wal
nuts
or a
lmon
ds�
Bre
akfa
st b
urrit
o: w
hole
whe
at to
rtilla
, low
-fa
t che
ese,
egg
s, le
ftove
r mea
ts, v
eggi
es,
rice,
bea
ns.
Mor
e B
reak
fast
Idea
s:�
Egg
s:
o H
ard
boile
d eg
g on
the
side
of c
erea
l o
Who
le w
heat
bag
el o
r Eng
lish
muf
fin
with
lefto
ver s
cram
bled
egg
s, s
lice
of
ham
, veg
gies
, and
drin
k 10
0% ju
ice
o O
mel
et: e
gg, m
ushr
oom
s, o
nion
s,
spin
ach,
gar
lic, t
omat
oes,
che
ese,
an
d dr
ink
with
milk
or 1
00%
juic
e �
Waf
fles
or p
anca
kes
o A
dd fr
uit o
n to
p of
waf
fles
or m
ake
a fru
it to
ppin
g w
ith c
ooke
d ap
ples
, ci
nnam
on, a
nd 1
00%
juic
e o
Add
frui
t int
o pa
ncak
e ba
tter:
blue
berr
ies,
man
goes
, ban
anas
, ap
ples
, stra
wbe
rrie
s, o
r pea
ches
�
Muf
fins
with
veg
gies
: car
rots
, zuc
chin
i, co
rn, m
ushr
oom
s, s
pina
ch, a
nd c
hees
e �
Trai
l mix
�
Frui
t and
yog
urt p
arfa
it �
Sm
ooth
ie
*Ple
ase
chec
k w
ith y
our d
octo
r or h
ealth
car
e pr
ofes
sion
al b
efor
e m
akin
g di
etar
y ch
ange
s
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
CelebrationFoods
Lessons 19 - 24
Celebration Foods Lesson 19: Favorite Foods
- 147 -
Good Grinding for Wise Dining Celebration Foods
Lesson 19: Favorite Foods“Favorite foods can be good, add fruits and veggies…
yes, we should!”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience and record on tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the amount of people agreeing with the statement on the tally sheet.
Action: Pass out “Favorite Foods” handout. Begin lesson when everyone receives a handout.
Read the following:
Today we are going to talk about ways we can make our favorite foods more healthy. We all have our favorite foods we like to eat or make on special occasions. Favorite foods can be eaten in moderation or adapted in order to make it healthier. To do this, we can increase fruits and veggies in our favorite dishes. We will talk about more ways that we can do this. Favorite foods can be good, add fruits and veggies…yes, we should!
Action:Haveparticipantsrepeat the following:
Everyone repeat the following with me, “favorite foods can be good, add fruits and veggies…yes, we should!”
Action:Ask the followingquestion:
How many people like to eat shoyu chicken or adobo?What veggies or fruits can we add?
Read the following:
We can add onions, bell peppers, or other veggies to shoyuchicken or adobo.
Celebration Foods Lesson 19: Favorite Foods
- 148 -
Action:Ask the followingquestion:
What about noodles such as pasta, fried saimin, chowmein, chop chae, long rice, or pancit? How many of us like these types of noodles?
Read the following:
We can add carrots, cabbage, onions, mushrooms, zucchini, watercress, bean sprouts or chop suey mix to our noodles. Adding veggies will make the noodle dish more colorful and tasty.
Cucumbers, lettuce, green onions, and other veggies can be served with somen or soba to make a wonderful salad. We can also make poke salad by quickly sautéing poke and putting it on top of lettuce. We can then garnish the poke salad with tomatoes, onions, mushrooms, bell peppers and other veggies. A small amount of poke can be used to make a huge salad.
Action:Ask the followingquestion:
How many of us like to eat curries, stews, or soups?
Read the following:
We can also make curries, stews, and soups healthier by reducing the amount of meat normally put in the dish. We can then increase the amount of veggies such as carrots, celery, onions, cabbage, mushrooms, green beans, or other veggies in curries, stews, and soups.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “favorite foods can be good, add fruits and veggies…yes, we should!”
Action:Ask the followingquestion:
Who likes to eat and/or make desserts?
Celebration Foods Lesson 19: Favorite Foods
- 149 -
Read the following:
We can also make our desserts healthier by eating fruit as dessert. Fruit can be added to many of our favorite desserts. We can add fruit to gelatin or ice cream or prepare a gelatin and fruit salad such as almond float. We can also make rice or tapioca pudding with various fruits.
Action:Ask the followingquestion:
What are some of your favorite foods and how can you make it healthier?
*Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: add veggies to noodles or stew.
Read thefollowing:
Before, during, and after we prepare our favorite dishes, we must remember to always wash all our kitchen things with hot soapy water. What does this include? This includes all utensils such as knives, forks, spoons, tongs, and other utensils; all preparation surfaces such as cutting boards, kitchen counters, sinks, and tables. Kitchen things also include all cooking areas such as the stove, oven, microwave, and toaster oven. It is important to clean all our kitchen stuff so we don’t get sick.
Read the following:
Now we will talk about drinking liquids. How many cups of liquids should we drink every day? We should drink at least 6-8 cups of liquids every day. Drinking enough liquids may prevent us from becoming dehydrated and may help to keep us healthy.
Read the following:
Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to add a lot of fruits and veggies to my favorite foods.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to always wash my kitchen stuff with hot soapy water.
Action: Ask your assistant to count the number of participants who
Celebration Foods Lesson 19: Favorite Foods
- 150 -
raise their hand and record on the tally sheet.
Read the following:
The last statement is: I plan to drink 6-8 cups of liquids every day. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
Celebration Foods Lesson 19: Favorite Foods
- 151 - Tally Sheet
Good Grinding for Wise Dining Celebration Foods
Lesson 19: Favorite Foods “Favorite foods can be good, add fruits and veggies…
yes, we should!”Tally Sheet
Island: Site:
Leader: Date:
Number of Total Participants:
Number of People Raising Their Hand
After the Talk I plan to add a lot fruits and veggies to my favorite foods. I plan to always wash my kitchen stuff with hot soapy water.
I plan to drink 6-8 cups of liquids every day.
- 152 -
Favo
rite
Food
s “F
avor
ite fo
ods
can
be g
ood,
A
dd fr
uits
and
veg
gies
, yes
we
shou
ld”
We
all h
ave
our f
avor
ite fo
ods
we
like
to e
at o
r m
ake
on s
peci
al o
ccas
ions
. Fa
vorit
e fo
ods
can
be
eate
n in
mod
erat
ion
or a
dapt
ed in
ord
er to
mak
e it
heal
thie
r. To
do
this
, we
can
incr
ease
frui
ts a
nd
vegg
ies
in o
ur fa
vorit
e di
shes
.
Shoy
u ch
icke
n or
ado
bo
� A
dd o
nion
s, b
ell p
eppe
rs, o
r oth
er v
eggi
es
Noo
dles
: pas
ta, f
ried
saim
in (s
oft w
heat
egg
no
odle
), ch
ow m
ein
(thin
Chi
nese
noo
dles
), ch
op
chae
(cel
loph
ane
nood
les)
, lon
g ric
e (r
ice
nood
les)
, pan
cit (
Filip
ino
cello
phan
e an
d/or
egg
no
odle
s)�
Add
car
rots
, cab
bage
, oni
ons,
mus
hroo
ms,
zu
cchi
ni, w
ater
cres
s, b
ean
spro
uts
or c
hop
suey
mix
.
Som
en (t
hin
Japa
nese
whe
at n
oodl
es) o
r sob
a sa
lad
(buc
kwhe
at n
oodl
es)
� S
erve
with
cuc
umbe
rs, l
ettu
ce, g
reen
on
ions
, and
oth
er v
eggi
es
Poke
(sea
sone
d ra
w fi
sh)
� Q
uick
ly s
aute
pok
e (if
raw
) and
pre
pare
a
poke
sal
ad.
Put
pok
e on
lettu
ce a
nd g
arni
sh
with
tom
atoe
s, o
nion
s, m
ushr
oom
s, a
nd
othe
r veg
gies
.
Cur
ries,
ste
ws,
and
sou
ps
� R
educ
e th
e am
ount
of m
eat a
nd in
crea
se
the
amou
nt o
f veg
gies
suc
h as
car
rots
, ce
lery
, oni
ons,
cab
bage
, mus
hroo
ms,
gre
en
bean
s, o
r oth
er v
eggi
es.
Frui
t as
dess
ert
� A
dd fr
uit t
o ge
latin
or i
ce c
ream
or p
repa
re a
ge
latin
and
frui
t sal
ad s
uch
as a
lmon
d flo
at.
� R
ice
or ta
pioc
a pu
ddin
g ca
n be
mad
e w
ith
vario
us fr
uits
. Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Supp
lem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Favo
rite
Food
s “F
avor
ite fo
ods
can
be g
ood,
A
dd fr
uits
and
veg
gies
, yes
we
shou
ld”
We
all h
ave
our f
avor
ite fo
ods
we
like
to e
at o
r m
ake
on s
peci
al o
ccas
ions
. Fa
vorit
e fo
ods
can
be
eate
n in
mod
erat
ion
or a
dapt
ed in
ord
er to
mak
e it
heal
thie
r. To
do
this
, we
can
incr
ease
frui
ts a
nd
vegg
ies
in o
ur fa
vorit
e di
shes
.
Shoy
u ch
icke
n or
ado
bo
� A
dd o
nion
s, b
ell p
eppe
rs, o
r oth
er v
eggi
es
Noo
dles
: pas
ta, f
ried
saim
in (s
oft w
heat
egg
no
odle
), ch
ow m
ein
(thin
Chi
nese
noo
dles
), ch
op
chae
(cel
loph
ane
nood
les)
, lon
g ric
e (r
ice
nood
les)
, pan
cit (
Filip
ino
cello
phan
e an
d/or
egg
no
odle
s)�
Add
car
rots
, cab
bage
, oni
ons,
mus
hroo
ms,
zu
cchi
ni, w
ater
cres
s, b
ean
spro
uts
or c
hop
suey
mix
.
Som
en (t
hin
Japa
nese
whe
at n
oodl
es) o
r sob
a sa
lad
(buc
kwhe
at n
oodl
es)
� S
erve
with
cuc
umbe
rs, l
ettu
ce, g
reen
on
ions
, and
oth
er v
eggi
es
Poke
(sea
sone
d ra
w fi
sh)
� Q
uick
ly s
aute
pok
e (if
raw
) and
pre
pare
a
poke
sal
ad.
Put
pok
e on
lettu
ce a
nd g
arni
sh
with
tom
atoe
s, o
nion
s, m
ushr
oom
s, a
nd
othe
r veg
gies
.
Cur
ries,
ste
ws,
and
sou
ps
� R
educ
e th
e am
ount
of m
eat a
nd in
crea
se
the
amou
nt o
f veg
gies
suc
h as
car
rots
, ce
lery
, oni
ons,
cab
bage
, mus
hroo
ms,
gre
en
bean
s, o
r oth
er v
eggi
es.
Frui
t as
dess
ert
� A
dd fr
uit t
o ge
latin
or i
ce c
ream
or p
repa
re a
ge
latin
and
frui
t sal
ad s
uch
as a
lmon
d flo
at.
� R
ice
or ta
pioc
a pu
ddin
g ca
n be
mad
e w
ith
vario
us fr
uits
. Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Supp
lem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Celebration Foods Lesson 20: Sugars/Fats/Salts
- 153 -
Good Grinding for Wise Dining Celebration Foods
Lesson 20: Sugars/Fats/Salts “Caution foods…watch out!”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience and record on tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the amount of people agreeing with the statement on the tally sheet.
Action: Pass out “Sugar, Fat, and Salt” handout. Begin lesson when everyone receives a handout.
Read the following:
Today, we are going to talk about hidden sugars, fats, and salts in our foods. Celebrations such as weddings, graduations, birthdays, and other events are special. The gathering of family and friends is important and it usually centers around food. Even on these special occasions, we need to be aware of the foods we eat and what they contain. For example, sugar, fat, and salt are in almost all of the foods we eat. Although we need some sugar, fat, and salt in our diet, many of us eat too much. We should be aware of the sugar, fat, and salt content in our foods. Caution foods…watch out!
Action:Haveparticipantsrepeat the following:
Everyone repeat the following with me, “caution foods…watch out!”
Read the following:
We will first start by discussing sugars. Many of us think that the sweeter a food is, the more sugar it has. However, foods that are high in sugar do not always taste sweet. For example, cereals, coffee drinks, and regular gelatin may have hidden sugars. Many fruits have sugar, but may not have that sweet taste.
Celebration Foods Lesson 20: Sugars/Fats/Salts
- 154 -
Sugar may occur naturally or it could be added to foods.Fruits and 100% fruit juice have natural sugars while other types of foods may have added sugars. For example, many beverages such as sodas have added sugars, but may not always taste sweet. We should drink at least 6-8 cups of liquids every day, even on special occasions. Are these foods and drinks bad for us? No! We may eat or drink these foods, but need to be aware that it contains sugar.Bottom line, sweetness is not a good indicator of the amount of sugar in foods.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “caution foods…watch out!”
Read the following:
Fat, on the other hand, is a little easier to detect. The solid white substance around meat, marbling in beef or the white part in between meat, and skin on chicken are examples of fat. Fried foods are fried in oil which absorbs fat. These foods may include spring rolls, lumpia, mandoo, wonton, tempura, katsu, jalapeno poppers, French fries, potato chips, tortilla chips, doughnuts, malasadas, andagi, or other foods. These foods may or may not always taste oily. We should be aware of how foods are prepared so we can make an informed decision as to whether we want to eat certain foods or not.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “caution foods…watch out!”
Read the following:
Lastly, we will talk about salt. Food may not always taste salty, but it may contain a lot of salt. Like sugar, we may not always be able to taste the salt in our food. Many condiments are high in salt.
Celebration Foods Lesson 20: Sugars/Fats/Salts
- 155 -
This includes shoyu or soy sauce, fish sauce, shrimp or fish paste, oyster sauce, certain salad dressings, and table salt.We should be aware of the salt content in our food, especially when we add condiments that may be high in salt.
Action:Ask the followingquestion:
What are some ways we can reduce the sugar, fat, or salt in our foods?
*Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: grilled instead of fried foods to reduce fat or do not put shoyu on rice to reduce salt.
Action:Ask the followingquestion:
How many of us wash our kitchen things regularly such as pots, pans, counters, stoves?
Read the following:
At times, we may or may not use our kitchen utensils and appliances regularly, and dust, bugs, and other critters may crawl or settle on or in our kitchen things. We may not be aware that this happening, so it is important for us to wash our kitchen things with hot soapy water. We do not want to get sick, even if we think our kitchen things are clean.
Read the following:
Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I am aware of the sugar, fat, and salt content in my foods.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to always wash my kitchen stuff with hot soapy water.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Celebration Foods Lesson 20: Sugars/Fats/Salts
- 156 -
Read the following:
The last statement is: I plan to drink 6-8 cups of liquids every day. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That is the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
Celebration Foods Lesson 20: Sugars/Fats/Salts
- 157 - Tally Sheet
Good Grinding for Wise Dining Celebration Foods
Lesson 20: Sugars/Fats/Salts “Caution foods…watch out!”
Tally Sheet
Island: Site:
Leader: Date:
Number of Total Participants:
Number of People Raising Their Hand
After the Talk I am aware of the sugar, fat, and salt content in my foods. I plan to always wash my kitchen stuff with hot soapy water.
I plan to drink 6-8 cups of liquids every day.
- 158 -
Suga
r, Fa
t, an
d Sa
lt “C
autio
n fo
ods.
..Wat
ch o
ut!”
The
gath
erin
g of
fam
ily a
nd fr
iend
s ar
e im
porta
nt
and
it us
ually
cen
ters
aro
und
food
. E
ven
on
thes
e sp
ecia
l occ
asio
ns, w
e ne
ed to
be
awar
e of
th
e fo
ods
we
eat a
nd w
hat t
hey
cont
ain.
Fo
r ex
ampl
e, s
ugar
, fat
, and
sal
t are
in a
lmos
t all
of
the
food
s w
e ea
t. A
lthou
gh w
e ne
ed s
ome
suga
r, fa
t, an
d sa
lt in
our
die
t, m
any
of u
s ea
t too
m
uch.
We
shou
ld b
e aw
are
of th
e su
gar,
fat,
and
salt
cont
ent i
n ou
r foo
ds.
Suga
rs�
Food
s th
at a
re h
igh
in s
ugar
do
not a
lway
s ta
ste
swee
t.�
Sug
ar m
ay o
ccur
nat
ural
ly o
r cou
ld b
e ad
ded
to fo
ods.
Fru
its a
nd 1
00%
frui
t jui
ce h
ave
natu
ral s
ugar
s w
hile
oth
er ty
pes
of b
ever
ages
m
ay h
ave
adde
d su
gars
, but
may
not
alw
ays
tast
e sw
eet.
� W
e m
ay e
at th
ese
food
s, b
ut n
eed
to b
e aw
are
that
it c
onta
ins
suga
r. S
wee
tnes
s is
no
t a g
ood
indi
cato
r of t
he a
mou
nt o
f sug
ar in
fo
ods.
Fats
� Th
e so
lid w
hite
sub
stan
ce a
roun
d m
eat,
mar
blin
g in
bee
f or t
he w
hite
pa
rt in
bet
wee
n m
eat,
and
skin
on
chic
ken
are
exam
ples
of f
at.
� Fr
ied
food
s ar
e fri
ed in
oil
whi
ch
abso
rbs
fat.
� Th
ese
food
s m
ay in
clud
e sp
ring
rolls
, lum
pia,
m
ando
o, w
onto
n, te
mpu
ra, k
atsu
, jal
apen
o po
pper
s, F
renc
h fri
es, p
otat
o ch
ips,
torti
lla
chip
s, d
ough
nuts
, mal
asad
as, a
ndag
i, or
oth
er
food
s.�
Frie
d fo
od m
ay o
r may
not
alw
ays
tast
e oi
ly.
Salt
� A
food
may
not
tast
e sa
lty, b
ut it
may
con
tain
a
lot o
f sal
t.�
Man
y co
ndim
ents
are
hig
h in
sal
t. T
his
incl
udes
soy
sau
ce (s
hoyu
), fis
h sa
uce
(pat
is,
nuoc
mam
), sh
rimp
or fi
sh p
aste
(bag
oong
), oy
ster
sau
ce, c
erta
in s
alad
dre
ssin
gs, a
nd
tabl
e sa
lt.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
*
Ple
ase
chec
k w
ith y
our d
octo
r or h
ealth
car
e pr
ofes
sion
al b
efor
e m
akin
g di
etar
y ch
ange
s
Suga
r, Fa
t, an
d Sa
lt “C
autio
n fo
ods.
..Wat
ch o
ut!”
The
gath
erin
g of
fam
ily a
nd fr
iend
s ar
e im
porta
nt
and
it us
ually
cen
ters
aro
und
food
. E
ven
on
thes
e sp
ecia
l occ
asio
ns, w
e ne
ed to
be
awar
e of
th
e fo
ods
we
eat a
nd w
hat t
hey
cont
ain.
Fo
r ex
ampl
e, s
ugar
, fat
, and
sal
t are
in a
lmos
t all
of
the
food
s w
e ea
t. A
lthou
gh w
e ne
ed s
ome
suga
r, fa
t, an
d sa
lt in
our
die
t, m
any
of u
s ea
t too
m
uch.
We
shou
ld b
e aw
are
of th
e su
gar,
fat,
and
salt
cont
ent i
n ou
r foo
ds.
Suga
rs�
Food
s th
at a
re h
igh
in s
ugar
do
not a
lway
s ta
ste
swee
t.�
Sug
ar m
ay o
ccur
nat
ural
ly o
r cou
ld b
e ad
ded
to fo
ods.
Fru
its a
nd 1
00%
frui
t jui
ce h
ave
natu
ral s
ugar
s w
hile
oth
er ty
pes
of b
ever
ages
m
ay h
ave
adde
d su
gars
, but
may
not
alw
ays
tast
e sw
eet.
� W
e m
ay e
at th
ese
food
s, b
ut n
eed
to b
e aw
are
that
it c
onta
ins
suga
r. S
wee
tnes
s is
no
t a g
ood
indi
cato
r of t
he a
mou
nt o
f sug
ar in
fo
ods.
Fats
� Th
e so
lid w
hite
sub
stan
ce a
roun
d m
eat,
mar
blin
g in
bee
f or t
he w
hite
pa
rt in
bet
wee
n m
eat,
and
skin
on
chic
ken
are
exam
ples
of f
at.
� Fr
ied
food
s ar
e fri
ed in
oil
whi
ch
abso
rbs
fat.
� Th
ese
food
s m
ay in
clud
e sp
ring
rolls
, lum
pia,
m
ando
o, w
onto
n, te
mpu
ra, k
atsu
, jal
apen
o po
pper
s, F
renc
h fri
es, p
otat
o ch
ips,
torti
lla
chip
s, d
ough
nuts
, mal
asad
as, a
ndag
i, or
oth
er
food
s.�
Frie
d fo
od m
ay o
r may
not
alw
ays
tast
e oi
ly.
Salt
� A
food
may
not
tast
e sa
lty, b
ut it
may
con
tain
a
lot o
f sal
t.�
Man
y co
ndim
ents
are
hig
h in
sal
t. T
his
incl
udes
soy
sau
ce (s
hoyu
), fis
h sa
uce
(pat
is,
nuoc
mam
), sh
rimp
or fi
sh p
aste
(bag
oong
), oy
ster
sau
ce, c
erta
in s
alad
dre
ssin
gs, a
nd
tabl
e sa
lt.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
*
Ple
ase
chec
k w
ith y
our d
octo
r or h
ealth
car
e pr
ofes
sion
al b
efor
e m
akin
g di
etar
y ch
ange
s
Celebration Foods Lesson 21: Living Local
- 159 -
Good Grinding for Wise Dining Celebration Foods
Lesson 21: Living Local “Try all kinds”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience and record on tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the amount of people agreeing with the statement on the tally sheet.
Action: Pass out “Living Local” handout. Begin lesson when everyone receives a handout.
Read the following:
Here in Hawaii we are fortunate to have a diverse population with various ethnic and cultural backgrounds. Presence of military personnel and immigration from Asia and the Pacific Islands is a result of Hawaii’s unique location in the Pacific. The majority of our population consists of Caucasian, Asian, and persons of Pacific Island descent. Specifically, Caucasian, Japanese, Filipino, Native Hawaiian, Chinese, Korean, African American, Samoan, Vietnamese and Micronesian comprise about 80% of the states’ population. Our culture is shaped by these various ethnic groups.
Food is a common thread among many cultures. In Hawaii, celebrations and special events normally center around food. There is usually a lot of food at these events, more than we can eat! Parties are commonly “pot luck” style in which everyone brings a dish to share. These foods reflect our cultural heritage and/or include foods from various cultures.
Action:Ask the followingquestion:
How many of us were raised in Hawaii?
Celebration Foods Lesson 21: Living Local
- 160 -
Read the following:
If we were not raised in Hawaii, we may not be accustomed to local foods. Food may seem foreign and weird. However, we should at least try it before judging it. Who knows? Maybe we’ll like it!
Action:Haveparticipantsrepeat the following:
Everyone repeat the following with me, “try all kinds.”
Read the following:
Our taste preferences, likes and dislikes, are shaped by what we ate as children and continue to change as we get older. Although we may have our favorite foods, we can still taste different foods we have not tried previously. So, we should “try all kinds.”
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “try all kinds.”
Action:Ask the followingquestion:
What kinds of ethnic foods from different cultures do you like to eat?
*Gently encourage people to participate. Thank participants for sharing.
Read the following:
On the handout is a recipe that you can make for your next get together. Gon Lo Mein is a noodle dish, traditionally Chinese, but it was adapted for our local taste.
* Optional:Read the following:
After this lesson, I will demonstrate how to prepare the Gon Lo Mein recipe. Today we will “try all kinds!”
Celebration Foods Lesson 21: Living Local
- 161 -
Read the following:
Along with trying new foods, we must remember to drink 6-8 cups liquids every day. We are lucky to have such great tasting water here in Hawaii. So drink it! Drinking 6-8 cups of water daily is important for us to be healthy.
Read the following:
When making food, it is important to clean our kitchen things before, after, and even while we are preparing food.For example, if we cut raw meat on a cutting board, we should wash the board with hot soapy water before cutting another food item. Raw meat juices may also spill on kitchen counters and surfaces. We should wipe up spills immediately so bad bacteria cannot grow and contaminate other things.
Read the following:
Now I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to try all kinds and eat ethnic foods from different cultures.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to always wash my kitchen stuff with hot soapy water.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: I plan to drink 6-8 cups of liquids every day. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
*Optional: Gon Lo Mein Demonstration (see Recipe Index Pg 205)
Celebration Foods Lesson 21: Living Local
- 162 -
Luncheon meat such as spam, treet, tulip, etc. may be used, but is not necessary to cook this dish. This recipe can be made without any meat if it’s not available. Also, any type of veggies may be substituted for the chopsuey mix. Participants may even bring veggies grown from their yard.Fresh veggies must be rinsed and cut before adding it to the pot.
Read the following:
Now, we will make a noodle dish called Gon Lo Mein. To make this recipe we need luncheon meat, chop suey mix or other veggies, oyster sauce, water, and chow mein noodles.Before preparing the Gon Lo Mein recipe, I will wash my hands with soap and water.
Action: Wash hands with soap and water before beginning. Follow recipe directions:
- SLICE luncheon meat into strips. - In a large pot, COOK luncheon meat. - ADD chop suey mix (or other cut veggies), mix. - In a small bowl, COMBINE oyster sauce and water (to
total about 2/3 cups), and POUR into pot. MIX well. - ADD noodles and MIX.
Read the following:
See how easy that was! Who wants to try these delicious noodles?
Action: Pass out food.
Celebration Foods Lesson 21: Living Local
- 163 - Tally Sheet
Good Grinding for Wise Dining Celebration Foods
Lesson 21: Living Local “Try all kinds”
Tally Sheet
Island: Site:
Leader: Date:
Number of Total Participants:
Number of People Raising Their Hand
After the Talk I plan to try all kinds and eat ethnic foods from different cultures. I plan to always wash my kitchen stuff with hot soapy water.
I plan to drink 6-8 cups of liquids every day.
- 164 -
Livi
ng L
ocal
“T
ry a
ll ki
nds”
Her
e in
Haw
aii w
e ar
e fo
rtuna
te to
hav
e a
dive
rse
popu
latio
n.P
rese
nce
of m
ilita
ry
pers
onne
l and
imm
igra
tion
from
Asi
a an
d th
e P
acifi
c Is
land
s is
a re
sult
of H
awai
i’s u
niqu
e lo
catio
n in
the
Pac
ific.
The
maj
ority
of o
ur
popu
latio
n co
nsis
ts o
f Cau
casi
an, A
sian
, and
pe
rson
s of
Pac
ific
Isla
nd d
esce
nt.
Spe
cific
ally
, C
auca
sian
, Jap
anes
e, F
ilipi
no, N
ativ
e H
awai
ian,
C
hine
se, K
orea
n, A
frica
n A
mer
ican
, Sam
oan,
V
ietn
ames
e an
d M
icro
nesi
an c
ompr
ise
abou
t 80
% o
f the
sta
tes’
pop
ulat
ion.
Our
cul
ture
is
shap
ed b
y th
ese
vario
us e
thni
c gr
oups
.
Food
is a
com
mon
thre
ad a
mon
g m
any
cultu
res.
In
Haw
aii,
cele
brat
ions
and
spe
cial
eve
nts
norm
ally
cen
ters
aro
und
food
. Th
ere
is u
sual
ly a
lo
t of f
ood
at th
ese
even
ts, m
ore
than
we
can
eat!
Par
ties
are
com
mon
ly “p
ot lu
ck” s
tyle
in
whi
ch e
very
one
brin
gs a
dis
h to
sha
re.
Thes
e fo
ods
refle
ct o
ur c
ultu
ral h
erita
ge a
nd/o
r inc
lude
fo
ods
from
var
ious
cul
ture
s.
If w
e w
ere
not r
aise
d in
Haw
aii,
we
may
not
be
accu
stom
ed to
loca
l foo
ds.
Food
may
see
m
fore
ign
and
wei
rd.
How
ever
, we
shou
ld a
t lea
st
try it
bef
ore
judg
ing
it. W
ho k
now
s? M
aybe
we’
ll lik
e it!
Our
tast
e pr
efer
ence
s, li
kes
and
disl
ikes
, ar
e sh
aped
by
wha
t we
ate
as c
hild
ren
and
cont
inue
to c
hang
e as
we
get o
lder
. A
lthou
gh w
e m
ay h
ave
our f
avor
ite fo
ods,
we
can
still
tast
e di
ffere
nt fo
ods
we
have
not
trie
d pr
evio
usly
.
Gon
Lo
Mei
n
Ingr
edie
nts:
� ½
(12-
ounc
e) c
an lu
nche
on m
eat
� 2
(10-
ounc
e) p
acka
ges
chop
sue
y m
ix
� ½
cup
oys
ter s
auce
�
2-3
tabl
espo
ons
wat
er
� 2
(10-
ounc
e) p
acka
ges
refri
gera
ted
chow
m
ein
nood
les
Dire
ctio
ns:
1. S
LIC
E lu
nche
on m
eat i
nto
strip
s.
2. I
n a
larg
e po
t, C
OO
K lu
nche
on m
eat.
3. A
DD
cho
p su
ey m
ix, M
IX.
4. I
n a
smal
l bow
l, C
OM
BIN
E o
yste
r sau
ce
and
wat
er (t
o to
tal a
bout
2/3
cup
), an
d P
OU
R in
to p
ot.
MIX
wel
l. 5.
AD
D n
oodl
es a
nd M
IX.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Livi
ng L
ocal
“T
ry a
ll ki
nds”
Her
e in
Haw
aii w
e ar
e fo
rtuna
te to
hav
e a
dive
rse
popu
latio
n.P
rese
nce
of m
ilita
ry
pers
onne
l and
imm
igra
tion
from
Asi
a an
d th
e P
acifi
c Is
land
s is
a re
sult
of H
awai
i’s u
niqu
e lo
catio
n in
the
Pac
ific.
The
maj
ority
of o
ur
popu
latio
n co
nsis
ts o
f Cau
casi
an, A
sian
, and
pe
rson
s of
Pac
ific
Isla
nd d
esce
nt.
Spe
cific
ally
, C
auca
sian
, Jap
anes
e, F
ilipi
no, N
ativ
e H
awai
ian,
C
hine
se, K
orea
n, A
frica
n A
mer
ican
, Sam
oan,
V
ietn
ames
e an
d M
icro
nesi
an c
ompr
ise
abou
t 80
% o
f the
sta
tes’
pop
ulat
ion.
Our
cul
ture
is
shap
ed b
y th
ese
vario
us e
thni
c gr
oups
.
Food
is a
com
mon
thre
ad a
mon
g m
any
cultu
res.
In
Haw
aii,
cele
brat
ions
and
spe
cial
eve
nts
norm
ally
cen
ters
aro
und
food
. Th
ere
is u
sual
ly a
lo
t of f
ood
at th
ese
even
ts, m
ore
than
we
can
eat!
Par
ties
are
com
mon
ly “p
ot lu
ck” s
tyle
in
whi
ch e
very
one
brin
gs a
dis
h to
sha
re.
Thes
e fo
ods
refle
ct o
ur c
ultu
ral h
erita
ge a
nd/o
r inc
lude
fo
ods
from
var
ious
cul
ture
s.
If w
e w
ere
not r
aise
d in
Haw
aii,
we
may
not
be
accu
stom
ed to
loca
l foo
ds.
Food
may
see
m
fore
ign
and
wei
rd.
How
ever
, we
shou
ld a
t lea
st
try it
bef
ore
judg
ing
it. W
ho k
now
s? M
aybe
we’
ll lik
e it!
Our
tast
e pr
efer
ence
s, li
kes
and
disl
ikes
, ar
e sh
aped
by
wha
t we
ate
as c
hild
ren
and
cont
inue
to c
hang
e as
we
get o
lder
. A
lthou
gh w
e m
ay h
ave
our f
avor
ite fo
ods,
we
can
still
tast
e di
ffere
nt fo
ods
we
have
not
trie
d pr
evio
usly
.
Gon
Lo
Mei
n
Ingr
edie
nts:
� ½
(12-
ounc
e) c
an lu
nche
on m
eat
� 2
(10-
ounc
e) p
acka
ges
chop
sue
y m
ix
� ½
cup
oys
ter s
auce
�
2-3
tabl
espo
ons
wat
er
� 2
(10-
ounc
e) p
acka
ges
refri
gera
ted
chow
m
ein
nood
les
Dire
ctio
ns:
1. S
LIC
E lu
nche
on m
eat i
nto
strip
s.
2. I
n a
larg
e po
t, C
OO
K lu
nche
on m
eat.
3. A
DD
cho
p su
ey m
ix, M
IX.
4. I
n a
smal
l bow
l, C
OM
BIN
E o
yste
r sau
ce
and
wat
er (t
o to
tal a
bout
2/3
cup
), an
d P
OU
R in
to p
ot.
MIX
wel
l. 5.
AD
D n
oodl
es a
nd M
IX.
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith:
Uni
vers
ity o
f Haw
aii
Col
lege
of T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
ritio
n A
ssis
tanc
e P
rogr
am-E
duca
tion
(SN
AP
-Ed)
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Celebration Foods Lesson 22: Local Healthy Snacks
- 165 -
Good Grinding for Wise Dining Celebration Foods
Lesson 22: Local Healthy Snacks “Snacks are fine, especially, the local healthy kind”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience. Record the number of participants on the tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the number of people agreeing with the statement on the tally sheet.
Action: Pass out “Local Healthy Snacks” handout. Begin lesson when everyone receives a handout.
Read the following:
Today, we are going to talk about how to choose local healthy snacks. We can think of snacks as “mini-meals.” So, we should try to make them count by choosing healthy foods. Snacks are fine, especially, the local healthy kind.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “snacks are fine, especially, the local healthy kind.”
"Snacks are fine, especially, the local healthy kind."
Action:Ask the followingquestions:
How many people like to eat snacks? Do you find yourself getting hungry often, or at similar times of the day? *Gently encourage people to participate. Thank participants for sharing.
Read the following:
If we become hungry at the same time of the day, we can plan a mini-meal for those times. Local snacks are tasty, but they often contain large amounts of sugar, fat, and salt.So, we should be cautious of how much and how often we eat them. Let's choose foods that will provide us with energy and nutrients that can help to keep us healthy.
Celebration Foods Lesson 22: Local Healthy Snacks
- 166 -
Action:Ask the followingquestion:
What foods come to mind when you think about snacking? *Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: cookies, crackers, chips, juice.
Read the following:
How many of us like to snack on starchy foods? There are many different varieties of starchy foods that are usually grain-based foods that we can choose from to eat as our snack. Some grain foods that we eat as snacks are cookies, crackers, chips, breads, pastries, and cakes.Some of these foods can be fairly high in sugar, fats, and/or salts. When we choose these kinds of foods as our snacks, we should be cautious of how much and how often we eat them.
Here are some suggestions for healthier starchy snacks that are local favorites. We could have a small bowl of saimin and add veggies such as cabbage, green onions, bean sprouts, or meats such as fish cake, egg, or leftover meat. Another local snack could be a trail mix with popcorn, dried fruit, kaki mochi or arare, cereal, and some nuts. Another simple, but tasty snack can be poi, taro, or cooked sweet potato. Oh so good!
How many of us like to snack on fruit breads like banana or mango bread? We can enjoy a slice of banana bread with a glass of low-fat or skim milk and a piece of fruit as a healthy snack. How about enjoying half of a manapua with some veggie sticks or with some local fruits such as mango, lychee, pineapple or papaya. Snacks are fine especially the local healthy kind.
Action:Haveparticipantsrepeat the following:
Everyone repeat after me, “snacks are fine, especially, the local healthy kind.”
"Snacks are fine, especially, the local healthy kind."
Celebration Foods Lesson 22: Local Healthy Snacks
- 167 -
Read the following:
Who likes to snack on protein foods such as beef jerky,luncheon meat or hot dogs? We can eat these as our snacks, but we should be aware of how much and how often we eat them. To make protein snacks fun and healthy, we could eat protein snacks with other foods such as fruits and veggies, grains and/or milk.
Here are some protein snack suggestions. We could have some low-fat yogurt with fruit like in a fruit parfait. How about local snack choices such as boiled peanuts or soybeans with a side of dried cuttlefish, scallops, or tako.We can also prepare tuna, egg, chicken, or seafood salad. Mix and enjoy them with sliced cucumbers, tomatoes, onions on crackers or sweet bread. Or how about making a musubi with egg, luncheon meat, or chicken, and then splitting it with a friend? Eating our favorite foods as snacks are great as mini-meals especially when there are fruits and veggies in the mix.
Read the following:
When we are preparing our favorite local healthy snacks, we should remember to handle our foods safely. We canwash our hands with soap and water, and put our foods away quickly.
If we need to defrost food to prepare our snack, such as raw chicken to cook for a chicken musubi, we should defrost the chicken in a sealed container, covered bowl or sealed plastic bag. Then, put it on a plate or bowl overnight on the bottom shelf of our refrigerator. This will prevent the thawing juices from leaking or spilling onto other foods in your refrigerator.
We should never thaw or defrost our foods on the kitchen counter. Instead, we should defrost our foods in the refrigerator since it keeps the food at a safe temperature and can help us avoid getting sick. We can help prevent food poisoning by preparing our foods safely.
Celebration Foods Lesson 22: Local Healthy Snacks
- 168 -
Action:Ask the followingquestion:
What kinds of snacks can we name that would be good to eat and are satisfying? *Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: half a sandwich with veggies and a fruit; yogurt with fruit and cereal; fruit salad; hard-boiled egg.
Read the following:
When we are craving something sweet, how about some fruits? Fresh, frozen, canned, dried, and 100% juice are all great. How about adding a scoop of cottage cheese to pineapple or mango, or a slice of papaya? We could also enjoy our fruit with some low-fat yogurt. Doesn't it sound refreshing? When we want something crunchy, how about some veggie sticks, or crisp apples with peanut butter? We can slice up pieces of veggies and fruits such as carrots, celery, cucumber, watermelon, and orange, and store them in the refrigerator. Enjoy these veggies and fruits now or later with dressings or dips at anytime. What great ideas!
Read the following:
How about microwave popcorn as a snack? We could even make our own flavored popcorn. Pour the popped corn into a large bowl, and spray it a few times with a butter flavored spray. Sprinkle some toppings such as, taco seasoning, Parmesan cheese, or cinnamon and sugar, and toss until it’s thoroughly mixed. We can even add furikake and arareto make our own unique local popcorn mix.
Read thefollowing:
How about something to drink? We should try to drink 6 to 8 cups of water every day. In addition to drinking water, we can eat foods that have a high water content or mostly made of water, to add to our fluid intake. Fruits and vegetables like watermelon, cucumbers, celery, and orange to name a few, are especially high in water content. Gelatin desserts plain or with fruit, like almond float, halohalo, and shave ice are also high in water content. But, we must be cautious of how much and how often we eat these foods because they can also contain large amounts of sugar, fat, and salts. We can consume water through a variety of beverages and foods.
Celebration Foods Lesson 22: Local Healthy Snacks
- 169 -
Read the following:
When we are truly hungry, a snack is fine, but we should portion out our snack. We can then put away the rest because we may lose track of how much we have eaten, and eat too much. Snacks are fine, especially, the local healthy kind.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “snacks are fine, especially, the local healthy kind.”
Read the following:
Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to make my local snacks healthy and satisfying.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to prepare my foods safely so I don't get sick.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: I plan to consume water through a variety of beverages and foods. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
Celebration Foods Lesson 22: Local Healthy Snacks
- 170 -
Celebration Foods Lesson 22: Local Healthy Snacks
- 171 - Tally Sheet
Good Grinding for Wise Dining Celebration Foods
Lesson 22: Local Healthy Snacks “Snacks are fine, especially, the local healthy kind”
Tally Sheet
Island: Site:
Leader: Date:
Total Number of Participants:
Number of People Raising
Their Hand After the Talk
I plan to make my local snacks healthy and satisfying.
I plan to prepare my foods safely so I don’t get sick.
I plan to consume water through a variety of beverages and foods.
- 172 -
Loca
l Hea
lthy
Snac
ks“S
nack
s ar
e fin
e, e
spec
ially
,
the
loca
l hea
lthy
kind
”
Thin
k of
sna
cks
as m
ini-m
eals
. W
e ca
n ch
oose
fo
ods
that
will
giv
e us
ene
rgy
and
nutri
ents
to
help
us
keep
hea
lthy,
and
cho
ose
snac
ks th
at
mai
nly
prov
ide
suga
r, fa
t, an
d sa
lt le
ss o
ften.
Tips
� P
lan
for s
mal
l sna
cks
or m
ini-m
eals
be
twee
n m
eals
.
� K
eep
heal
thy
snac
k op
tions
ava
ilabl
e fo
r un
expe
cted
hun
ger a
ttack
s.
� P
ortio
n ou
t our
sna
ck a
nd p
ut a
way
the
rest
.
� S
ugar
, fat
, and
sal
t: c
autio
n fo
ods…
wat
ch
out!
Loca
l Hea
lthy
Snac
k Id
eas
� S
mal
l bow
l of s
aim
in w
ith c
abba
ge, g
reen
on
ion,
bea
n sp
rout
s, le
ftove
r mea
t
� Tr
ail m
ix—
mak
e yo
ur o
wn
with
pop
corn
, dr
ied
fruit,
kak
i moc
hi o
r ara
re, c
erea
ls, a
nd
som
e nu
ts.
Mor
e Id
eas
� B
anan
a or
man
go b
read
with
low
-fat m
ilk
� O
ne-h
alf m
anap
ua w
ith v
eggi
e st
icks
or
loca
l fru
its li
ke m
ango
, lyc
hee,
pin
eapp
le, o
r pa
paya
� P
oi, t
aro,
or s
wee
t pot
ato
� B
oile
d pe
anut
s, s
oybe
ans
� M
ango
, pin
eapp
le, o
r pap
aya
with
yog
urt o
r co
ttage
che
ese
� Lo
w-fa
t mic
row
ave
popp
ed c
orn,
pla
in o
r fla
vore
d w
ith d
ry ta
co s
easo
ning
, Par
mes
an
chee
se, o
r cin
nam
on-s
ugar
. A
dd fu
rikak
e an
d ar
are.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Fund
ed b
y:E
xecu
tive
Offi
ce o
n Ag
ing
In c
olla
bora
tion
with
: U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Loca
l Hea
lthy
Snac
ks“S
nack
s ar
e fin
e, e
spec
ially
,
the
loca
l hea
lthy
kind
”
Thin
k of
sna
cks
as m
ini-m
eals
. W
e ca
n ch
oose
fo
ods
that
will
giv
e us
ene
rgy
and
nutri
ents
to
help
us
keep
hea
lthy,
and
cho
ose
snac
ks th
at
mai
nly
prov
ide
suga
r, fa
t, an
d sa
lt le
ss o
ften.
Tips
� P
lan
for s
mal
l sna
cks
or m
ini-m
eals
be
twee
n m
eals
.
� K
eep
heal
thy
snac
k op
tions
ava
ilabl
e fo
r un
expe
cted
hun
ger a
ttack
s.
� P
ortio
n ou
t our
sna
ck a
nd p
ut a
way
the
rest
.
� S
ugar
, fat
, and
sal
t: c
autio
n fo
ods…
wat
ch
out!
Loca
l Hea
lthy
Snac
k Id
eas
� S
mal
l bow
l of s
aim
in w
ith c
abba
ge, g
reen
on
ion,
bea
n sp
rout
s, le
ftove
r mea
t
� Tr
ail m
ix—
mak
e yo
ur o
wn
with
pop
corn
, dr
ied
fruit,
kak
i moc
hi o
r ara
re, c
erea
ls, a
nd
som
e nu
ts.
Mor
e Id
eas
� B
anan
a or
man
go b
read
with
low
-fat m
ilk
� O
ne-h
alf m
anap
ua w
ith v
eggi
e st
icks
or
loca
l fru
its li
ke m
ango
, lyc
hee,
pin
eapp
le, o
r pa
paya
� P
oi, t
aro,
or s
wee
t pot
ato
� B
oile
d pe
anut
s, s
oybe
ans
� M
ango
, pin
eapp
le, o
r pap
aya
with
yog
urt o
r co
ttage
che
ese
� Lo
w-fa
t mic
row
ave
popp
ed c
orn,
pla
in o
r fla
vore
d w
ith d
ry ta
co s
easo
ning
, Par
mes
an
chee
se, o
r cin
nam
on-s
ugar
. A
dd fu
rikak
e an
d ar
are.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Fund
ed b
y:E
xecu
tive
Offi
ce o
n Ag
ing
In c
olla
bora
tion
with
: U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Celebration Foods Lesson 23: Delicious Desserts
- 173 -
Good Grinding for Wise Dining Celebration Foods
Lesson 23: Delicious Desserts “Let's have our dessert and eat it too,especially when it’s healthy for you”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience. Record the number of participants on the tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the number of people agreeing with the statement on the tally sheet.
Action: Pass out “Delicious Desserts” handout. Begin lesson when everyone receives a handout.
Read the following:
Today, we are going to talk about delicious desserts that are healthful and satisfying. As we get older, we do not need to eat as much, but our nutrient requirements remain the same. So, how can we eat foods that give us more “bang for our nutritional buck”? Let's see how we can have our dessert and eat it too, especially when it’s healthy for you.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “Let's have our dessert and eat it too, especially when it’s healthy for you.”
Action:Ask the followingquestions:
How often and what do we like to eat for dessert? *Gently encourage people to participate. Thank participants for sharing.
Read thefollowing:
Many popular desserts like pies, cakes, pastries, and ice cream, can be high in fat, sugar, and calories, but often provide few vitamins and minerals. They are rich in calories and maybe poor in nutrients. Those of us who eat desserts and sweets may tend to eat fewer nutrient rich foods such
Celebration Foods Lesson 23: Delicious Desserts
- 174 -
Read thefollowing:
as fruits and veggies.We should use the concept of moderation when we choose to eat desserts. Moderation means to be aware of how much and how often we eat of certain foods. It's not eating too much or too little of any type of food. We can eat desserts at special occasions, celebrations, and events such as birthday parties, weddings, graduation, luaus, etc.So, we can still eat our favorite desserts that we love, but in moderation because they may have high amounts of sugar, fats, and salts.
Action:Ask the followingquestions:
How many of us make desserts at home? And what types? *Gently encourage people to participate. Thank participants for sharing. Examples to share if no one participates: cakes, pies, cookies, gelatin dessert, pudding
Read the following:
At home, we have control over the ingredients that we are using in the foods or meals that we make. So we can modify the recipes slightly to make them healthier. For instance, instead of using cream or whole milk in our baked goods, cakes, and pudding, we can substitute low-fat milk for them. How about replacing some of our fat and sugar in our recipes with applesauce or fruit puree. We can also choose baked goods instead of deep-fried foods.
Ever heard of grilling fruit? Grilling fruit such as pineapple, peaches, and mango are terrific. They are sweet, warm and slightly crispy from the grill. Or we could make fruit kabobs as well.
How many of us have a craving for sweets after our meals? Let's try eating fruit as our dessert as well as something to satisfy our sweet tooth cravings. Fruits are nature's delicious dessert. They are simple, easy to prepare and provide many nutrients. In addition to the many vitaminsand minerals that fruits and veggies provide, they have other components that may be beneficial to our health that we may not be able to find in other foods. So, we can try to
Celebration Foods Lesson 23: Delicious Desserts
- 175 -
Action:Haveparticipantsrepeat the following:
Action:Ask the followingquestions:
eat fruits and veggies at every occasion. Fruit as dessert, what a great way to eat our fruits. Let's have our dessert and eat it too, especially when it's healthy for you.
Everyone repeat with me, “Let's have our dessert and eat it too, especially when it’s healthy for you.”
What are some of the ways we can eat fruit as dessert? *Gently encourage people to participate. Thank
participants for sharing. Examples: yogurt parfait, fruitand ice cream, fruit smoothie
Read the following:
Ethnic traditions are also a good starting point for fruit as dessert. There are many variations of Scandinavian “fruit soups.” Chinese “almond floats” can be made with a larger proportion of fruits. Pacific Islander “taro puddings” can be made with coconut extract flavoring instead of coconut milk and adding chunks of fruit. Asian “sticky rice” desserts can be adapted by using the rice as a base, adding a layer of sweet bean mash, and topping it with lots of fruits. Or start with a base of sticky rice, add a layer of a mixed fruit and sweet potatoes, and top with syrup made of fruit juice, coconut extract to taste, and lemon or lime zest.
Fruits as dessert can be used in so many different ways.We could make a milk and fruit smoothie with fresh, frozen or canned fruits, combined with some milk or yogurt with a splash of 100% juice. If it is too much for us to eat right now, we can freeze some of it to make a refreshing frozen treat for later. A sorbet is another frozen treat we can make by simply adding fruit of your choice with 100% juice, blending it in a blender and freezing it.
Celebration Foods Lesson 23: Delicious Desserts
- 176 -
Read the following:
How about cooking or baking with fruits and veggies? We can make fruit breads, fruit puddings, veggie muffins, fruit crumbles and fruit tarts. What about an easy and fast dessert? Serving a fruit salad with yogurt, tapioca pudding,ricotta or cottage cheese, or low-fat ice cream is a great idea.
Has anyone ever heard of eating fruit with a fruit sauce?Easy fruit sauces can add to the allure of fruits as dessert as well. Consider light, refreshing combinations such as lemon or lime juice, a bit of honey, grated lemon or lime zest with minced mint leaves or try a sauce made of vanilla yogurt, frozen juice concentrate and coconut extract.
Action:Haveparticipantsrepeat the following:
Everyone repeat after me, “Let's have our dessert and eat it too, especially when it’s healthy for you.”
“Let's have our dessert and eat it too, especially when it’s healthy for you.”
*Optional:Read the following:
After this lesson, I will demonstrate how to prepare Pina Colada Sauce. This sauce may be used as a dip for fruits or vegetables.
Action:Ask the followingquestion:
Before we prepare our delicious healthy desserts, we should use safe food handling techniques so we don't get sick. Before we prepare anything with food, we should wash our hands with soap and water. Then, we can rinse all of our fruits and veggies with water before eating or using them in our delicious desserts.
Read the following:
Have we ever noticed that dust or other things collect on the tops of canned goods? We don't want dirt and dust to get into our foods because it may cause us to get sick. So, before opening our cans and canned goods, we should rinse our lids.
Celebration Foods Lesson 23: Delicious Desserts
- 177 -
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “let's rinse, to get rid of dirt on can lids.”
“Let's rinse, to get rid of dirt on can lids.”
Read the following:
Drinking water is important for us to keep healthy. But, sometimes we can get bored of drinking water. How can we continue to consume the water we need everyday besides just drinking water? Eating fruits and veggies can also help to increase our water intake. Watermelon, grapes, lettuce, cucumbers, and tomatoes all have high water content. They contain more water than other foods, so we can increase our water intake by eating a variety of such foods.
Read thefollowing:
Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to choose fruit as my delicious dessert more often.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to prepare my foods safely so I don’t get sick.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: I plan to consume water through a variety of beverages and foods. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That’s the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
Celebration Foods Lesson 23: Delicious Desserts
- 178 -
*Optional: Pina Colada Sauce Demonstration (see Recipe Index Pg 213) This may be used as a dip for fruits and vegetables.
Read the following:
Today, we will make Pina Colada Sauce using low-fat vanilla yogurt, frozen 100% pineapple juice concentrate, and coconut extract flavoring. Before preparing this recipe, I will wash my hands with soap and water.
Action: Wash hands with soap and water before beginning. Follow recipe directions:
- In a small bowl, MIX ingredients well. - COVER and REFRIGERATE. - SERVE with sliced fruit OR vegetable sticks.
Read the following:
See how quick and easy that was? Come and taste this delicious Pina Colada Sauce. We can enjoy it with fruit slices for a delicious dessert, or with vegetable sticks.
Action: Pass out food.
Celebration Foods Lesson 23: Delicious Desserts
- 179 - Tally Sheet
Good Grinding for Wise Dining Celebration Foods
Lesson 23: Delicious Desserts “Let's have our dessert and eat it too,especially when it’s healthy for you”
Tally Sheet
Island: Site:
Leader: Date:
Total Number of Participants:
Number of People Raising
Their Hand After the Talk
I plan to choose fruit as my delicious dessert more often.
I plan to prepare my foods safely so I don’t get sick.
I plan to consume water through a variety of beverages and foods.
- 180 -
Del
icio
us D
esse
rts
“Let
's h
ave
our d
esse
rt an
d ea
t it t
oo, e
spec
ially
w
hen
it’s
heal
thy
for y
ou”
A
s w
e ge
t old
er, w
e do
not
nee
d to
eat
as
muc
h,
but o
ur n
utrie
nt re
quire
men
ts re
mai
n th
e sa
me.
W
e ca
n st
ill e
at o
ur fa
vorit
e de
sser
ts th
at w
e lo
ve,
but i
n m
oder
atio
n be
caus
e th
ey m
ay h
ave
high
am
ount
s of
sug
ar, f
ats,
and
sal
ts.
D
elic
ious
Des
sert
Idea
s:
� G
rillin
g fru
it or
frui
t kab
ab�
Eth
nic
Trad
ition
s:o
Frui
t sou
pso
Alm
ond
float
o Ta
ro p
uddi
ngo
Stic
ky ri
ce w
ith fr
uits
� Fr
uit s
moo
thie
�
Frui
t sor
bet
� Fr
uit b
read
�
Frui
t pud
ding
�
Veg
gie
muf
fin
� Fr
uit c
rum
ble
� Fr
uit t
art
� Fr
uit s
alad
with
yog
urt,
tapi
oca,
pud
ding
, ric
otta
or c
otta
ge c
hees
e, o
r low
-fat i
ce
crea
m
� Fr
uit s
auce
Tips
:�
Cho
ose
fruit
as d
esse
rt m
ore
ofte
n.
� C
hoos
e lo
w-fa
t ing
redi
ents
and
pro
duct
s.
� C
hoos
e ba
ked
rath
er d
eep-
fried
des
serts
. �
Mak
e ou
r ow
n de
sser
ts.
PIN
A C
OLA
DA
SA
UC
E In
gred
ient
s:
M
akes
abo
ut 1
cup
�
1 (6
-oun
ce) c
onta
iner
low
fat v
anill
a yo
gurt
� �
(12-
ounc
e) c
an fr
ozen
100
% p
inea
pple
ju
ice
conc
entra
te
� C
ocon
ut e
xtra
ct fl
avor
ing
to ta
ste
Dire
ctio
ns:
1. I
n a
smal
l bow
l, M
IX in
gred
ient
s w
ell.
2. C
OV
ER
and
RE
FRIG
ER
ATE
.
3. S
ER
VE
with
slic
ed fr
uit O
R v
eget
able
st
icks
.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Fu
nded
by:
E
xecu
tive
Offi
ce o
n Ag
ing
In c
olla
bora
tion
with
: U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Del
icio
us D
esse
rts
“Let
's h
ave
our d
esse
rt an
d ea
t it t
oo, e
spec
ially
w
hen
it’s
heal
thy
for y
ou”
A
s w
e ge
t old
er, w
e do
not
nee
d to
eat
as
muc
h,
but o
ur n
utrie
nt re
quire
men
ts re
mai
n th
e sa
me.
W
e ca
n st
ill e
at o
ur fa
vorit
e de
sser
ts th
at w
e lo
ve,
but i
n m
oder
atio
n be
caus
e th
ey m
ay h
ave
high
am
ount
s of
sug
ar, f
ats,
and
sal
ts.
D
elic
ious
Des
sert
Idea
s:
� G
rillin
g fru
it or
frui
t kab
ab�
Eth
nic
Trad
ition
s:o
Frui
t sou
pso
Alm
ond
float
o Ta
ro p
uddi
ngo
Stic
ky ri
ce w
ith fr
uits
� Fr
uit s
moo
thie
�
Frui
t sor
bet
� Fr
uit b
read
�
Frui
t pud
ding
�
Veg
gie
muf
fin
� Fr
uit c
rum
ble
� Fr
uit t
art
� Fr
uit s
alad
with
yog
urt,
tapi
oca,
pud
ding
, ric
otta
or c
otta
ge c
hees
e, o
r low
-fat i
ce
crea
m
� Fr
uit s
auce
Tips
:�
Cho
ose
fruit
as d
esse
rt m
ore
ofte
n.
� C
hoos
e lo
w-fa
t ing
redi
ents
and
pro
duct
s.
� C
hoos
e ba
ked
rath
er d
eep-
fried
des
serts
. �
Mak
e ou
r ow
n de
sser
ts.
PIN
A C
OLA
DA
SA
UC
E In
gred
ient
s:
M
akes
abo
ut 1
cup
�
1 (6
-oun
ce) c
onta
iner
low
fat v
anill
a yo
gurt
� �
(12-
ounc
e) c
an fr
ozen
100
% p
inea
pple
ju
ice
conc
entra
te
� C
ocon
ut e
xtra
ct fl
avor
ing
to ta
ste
Dire
ctio
ns:
1. I
n a
smal
l bow
l, M
IX in
gred
ient
s w
ell.
2. C
OV
ER
and
RE
FRIG
ER
ATE
.
3. S
ER
VE
with
slic
ed fr
uit O
R v
eget
able
st
icks
.
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Fu
nded
by:
E
xecu
tive
Offi
ce o
n Ag
ing
In c
olla
bora
tion
with
: U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Celebration Foods Lesson 24: Get Togethers
- 181 -
Good Grinding for Wise Dining Celebration Foods
Lesson 24: Get Togethers “Keep it simple and enjoy the people”
Action: Ask someone in the audience to assist you. Give the tally sheet to this person and have them count the number of participants in the audience. Record the number of participants on the tally sheet. At the end of the lesson, you will ask the participants 3 questions and your assistant will record the number of people agreeing with the statement on the tally sheet.
Action: Pass out “Get Togethers” handout. Begin lesson when everyone receives a handout.
Read the following:
Hawaii is a melting pot of people with a variety of cultures, ethnicities, and of course, food. In Hawaii, we all have different reasons why we have get-togethers, parties, celebrations, events, and potlucks. No matter what the reason, we should celebrate with family, friends, food and fun. Today, we are going to talk about easy, healthy ways to enjoy our get-togethers. We want to keep it simple and enjoy the people.
Action:Haveparticipantsrepeat the following:
Everyone repeat with me, “keep it simple and enjoy the people.”
"Keep it simple and enjoy the people."
Action:Ask the followingquestions:
Do any of us have a favorite time to get together with family and friends?* Gently encourage people to participate. Thank participants for sharing.Examples: Birthdays, Christmas, Graduations, Holidays.
Celebration Foods Lesson 24: Get Togethers
- 182 -
Read thefollowing:
Action:Haveparticipantsrepeat the following:
Read the following:
In Hawaii, we often get together and enjoy “potlucks” where everyone brings something to share. Potlucks can help to simplify the planning and preparation process of a get together. It allows us to contribute by bringing food, supplies and/or a helping hand.
The host or the person organizing the get together can ask people to bring certain foods, or people can volunteer to bring something. To make our potlucks fun and healthy, it is ideal to have foods from all different food groups, such as fruits, veggies, protein, starches, and milk. At a potluck, we don't always have to bring food. Instead, we can offer to bring utensils, paper goods, supplies, drinks, and our helping hands, or maybe we can offer a gathering place. If family and friends offer to help or to bring something, let them.
If our get-togethers are not a celebration, special occasion, or special event, we could get together during our holidays.For example, if it is Thanksgiving, people can bring foods that are associated with that special day. Everyone could bring an item from each food group, like turkey, cranberries, green beans, a salad, rice or mashed potatoes, and serve a drink made with low-fat milk such as hot chocolate. We could even serve appetizers such as crackers, fruit and cheese, or veggie sticks with our favorite low-fat dip.
Everyone repeat with me, “keep it simple and enjoy the people.”
"Keep it simple and enjoy the people."
How about a get-together with a theme? We could bring foods based on a theme such as a type of culture, a location or place of interest, or an event such as a football game.
Celebration Foods Lesson 24: Get Togethers
- 183 -
Read the following:
How about having a sandwich bar for a sporting event? Different people can bring different parts of the sandwich.People could bring a variety of breads, meats, fruits, veggies, and cheeses. Everyone can assemble their own sandwich. Others could bring a salad with a variety of veggies, nuts, seeds, and a low-fat dressing.
We could also have get-togethers for no reason or occasion. It could be as simple as joining friends and family for a picnic, a day to play music or dance, a night to play cards or board games, or even as simple as taking a trip to the grocery store. It is an opportunity for us to try many different foods and to spend some quality time with family and friends. Remember to keep it simple and enjoy the people.
Action:Haveparticipantsrepeat the following:
Everyone repeat after me, “keep it simple and enjoy the people.”
“Keep it simple and enjoy the people.”
Read the following:
Read the following:
When we have our get-togethers we may want to make foods that we can prepare ahead of time and cook right before it's time to eat. For instance, we can marinate foods overnight such as our meats, chicken, pork, fish, or veggies. We can put these foods in separate re-sealable plastic bags or containers and place them on the bottom shelf of the refrigerator. We put marinating foods on the bottom shelf of our refrigerator because if any of the marinade accidently spills, it will not spill onto our other foods.
After we cook our marinated foods, we should not pour the leftover marinade over our cooked foods. Our marinade has raw meat juices with bacteria that can make us sick. The best thing that we can do is to make two sauces, one for our marinade and one to pour on top of our cooked foods.
Celebration Foods Lesson 24: Get Togethers
- 184 -
Read the following:
What shall we drink at our get togethers? Water is a great choice because it can keep us healthy, but it's not our only choice. When we want other choices besides water, what can we drink? How about low-fat milk, 100% juice, or water with a little lemon or lime? We can also eat foods that naturally contain more water than other foods, for example, fruits and vegetables. On a hot day, we could eat a fruit salad with watermelon, cantaloupe and pear, or a salad of zucchini, tomatoes and lettuce. We can eat and drink a variety of foods to help us consume water every day.
Read the following:
Now, I am going to read three statements. Please raise your hand if you agree with the statement. The first statement is: I plan to keep my meals simple so I can enjoy the people.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
How many of you agree with this next statement: I plan to prepare my foods safely so I don’t get sick.
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
The last statement is: I plan to consume water through a variety of beverages and foods. How many people agree with this last statement?
Action: Ask your assistant to count the number of participants who raise their hand and record on the tally sheet.
Read the following:
That is the end of this activity. Thank you for listening. Please check with your doctor or health care professional before making dietary changes.
Celebration Foods Lesson 24: Get Togethers
- 185 - Tally Sheet
Good Grinding for Wise Dining Celebration Foods
Lesson 24: Get Togethers “Keep it simple and enjoy the people”
Tally Sheet
Island: Site:
Leader: Date:
Total Number of Participants:
Number of People Raising
Their Hand After the Talk
I plan to keep my meals simple so I can enjoy the people.
I plan to prepare my foods safely so I don’t get sick.
I plan to consume water through a variety of beverages and foods.
- 186 -
Get
Tog
ethe
rs
“Kee
p it
sim
ple
and
enjo
y th
e pe
ople
”
In H
awai
i, w
e al
l hav
e di
ffere
nt re
ason
s th
at w
e ha
ve g
et-to
geth
ers,
par
ties,
cel
ebra
tions
, eve
nts,
an
d po
tluck
s. N
o m
atte
r wha
t the
reas
on, w
e sh
ould
cel
ebra
te w
ith fa
mily
, frie
nds,
food
and
fu
n.
Pot-L
ucks
- Pe
ople
brin
g th
ings
sha
re:
� Fo
ods
from
diff
eren
t foo
d gr
oups
: fru
its,
vegg
ies,
pro
tein
, sta
rche
s, m
ilk
� S
uppl
ies:
ute
nsils
, pap
er g
oods
�
Drin
ks: w
ater
�
Hel
ping
han
ds
� A
gat
herin
g pl
ace
Get
Tog
ethe
r Ide
as &
Tip
s:�
Pre
pare
food
s ah
ead
of ti
me:
o
Cut
frui
ts a
nd v
eggi
es
o M
arin
ate
mea
ts a
nd/o
r veg
gies
ov
erni
ght
� C
reat
e a
sand
wic
h ba
r and
brin
g ite
ms
to
mak
e th
e sa
ndw
iche
s �
Pla
n ah
ead
and
orga
nize
so
ever
yone
kn
ows
wha
t the
y ar
e br
ingi
ng o
r con
tribu
ting
for t
he g
et to
geth
er
Hol
iday
s�
Get
toge
ther
dur
ing
holid
ays
and
brin
g so
met
hing
from
eac
h fo
od g
roup
. o
Ex:
turk
ey, c
ranb
errie
s, g
reen
bea
ns, a
sa
lad,
rice
or m
ashe
d po
tato
es, h
ot
choc
olat
e w
ith lo
w-fa
t milk
.
Them
ed G
et-T
oget
hers
� B
ring
Food
s B
ased
on:
o
Cul
ture
o
Loca
tion
or p
lace
of i
nter
est
o E
vent
(ex:
Sup
erbo
wl)
Get
Tog
ethe
rs –
No
Spec
ial O
ccas
ion
� Jo
inin
g fri
ends
and
or f
amily
for:
o A
pic
nic
o P
lay
mus
ic o
r dan
ce
o P
lay
card
s or
boa
rd g
ames
o
Trip
to th
e gr
ocer
y st
ore
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Get
Tog
ethe
rs
“Kee
p it
sim
ple
and
enjo
y th
e pe
ople
”
In H
awai
i, w
e al
l hav
e di
ffere
nt re
ason
s th
at w
e ha
ve g
et-to
geth
ers,
par
ties,
cel
ebra
tions
, eve
nts,
an
d po
tluck
s. N
o m
atte
r wha
t the
reas
on, w
e sh
ould
cel
ebra
te w
ith fa
mily
, frie
nds,
food
and
fu
n.
Pot-L
ucks
- Pe
ople
brin
g th
ings
sha
re:
� Fo
ods
from
diff
eren
t foo
d gr
oups
: fru
its,
vegg
ies,
pro
tein
, sta
rche
s, m
ilk
� S
uppl
ies:
ute
nsils
, pap
er g
oods
�
Drin
ks: w
ater
�
Hel
ping
han
ds
� A
gat
herin
g pl
ace
Get
Tog
ethe
r Ide
as &
Tip
s:�
Pre
pare
food
s ah
ead
of ti
me:
o
Cut
frui
ts a
nd v
eggi
es
o M
arin
ate
mea
ts a
nd/o
r veg
gies
ov
erni
ght
� C
reat
e a
sand
wic
h ba
r and
brin
g ite
ms
to
mak
e th
e sa
ndw
iche
s �
Pla
n ah
ead
and
orga
nize
so
ever
yone
kn
ows
wha
t the
y ar
e br
ingi
ng o
r con
tribu
ting
for t
he g
et to
geth
er
Hol
iday
s�
Get
toge
ther
dur
ing
holid
ays
and
brin
g so
met
hing
from
eac
h fo
od g
roup
. o
Ex:
turk
ey, c
ranb
errie
s, g
reen
bea
ns, a
sa
lad,
rice
or m
ashe
d po
tato
es, h
ot
choc
olat
e w
ith lo
w-fa
t milk
.
Them
ed G
et-T
oget
hers
� B
ring
Food
s B
ased
on:
o
Cul
ture
o
Loca
tion
or p
lace
of i
nter
est
o E
vent
(ex:
Sup
erbo
wl)
Get
Tog
ethe
rs –
No
Spec
ial O
ccas
ion
� Jo
inin
g fri
ends
and
or f
amily
for:
o A
pic
nic
o P
lay
mus
ic o
r dan
ce
o P
lay
card
s or
boa
rd g
ames
o
Trip
to th
e gr
ocer
y st
ore
* P
leas
e ch
eck
with
you
r doc
tor o
r hea
lth c
are
prof
essi
onal
bef
ore
mak
ing
diet
ary
chan
ges
Fund
ed b
y:
Exe
cutiv
e O
ffice
on
Agin
g In
col
labo
ratio
n w
ith U
nive
rsity
of H
awai
i C
olle
ge o
f Tro
pica
l Agr
icul
ture
and
Hum
an R
esou
rces
C
oope
rativ
e E
xten
sion
Ser
vice
s S
uppl
emen
tal N
utrit
ion
Ass
ista
nce
Pro
gram
-Edu
catio
n (S
NA
P-E
d)
Food Safety
Good Grinding for Wise DiningFood Safety Introduction
- 187 -
Good Grinding for Wise Dining Food Safety Introduction
It is important to keep foods safe to eat. Food should be nourishing for our bodies and not make us sick. It is important for food to be handled carefully from the time food is bought and prepared till it is eaten and stored.
The “Safe Food Handling” handout offers many tips on how to practice safe food handling techniques. Here are some key tips:
1) Buy cold food last, get it home fast 2) Keep food safe – refrigerate 3) Keep everything clean 4) Thaw frozen foods in the refrigerator 5) Cook foods thoroughly 6) Keep hot foods hot, cold foods cold 7) Don’t wait – refrigerate leftovers quickly. Don't leave perishable
food out at room temperature for longer than 2 hours. 8) Wash our hands with soap and water
It is very important to remember to wash our hands before handling food. This includes preparing, cooking, eating, and storing food. Hands should be washed for at least 20 seconds with soap and water (ABC song once or Happy Birthday song twice). Be sure to wash thoroughly – between fingers, underneath finger nails, etc.
Proper safe food handling methods may prevent food related illnesses. Please refer to the “Safe Food Handling” handout for more tips on food safety.
- 188 -
University of Hawaii at Manoa, College of Tropical Agriculture & HumanResources, Department of Human Nutrition Food and Animal Science & Department of Family andConsumer Sciences, Cooperative Extension Service, Nutrition Education for Wellness Programwww.ctahr.hawaii.edu/NEW
Safe Food Handling
Revised: 1/11
SAFE OR NOT?
Match EachPicture To AStatement
Empty garbage often.Keep area clean.
If leftover food does NOTsmell bad, taste bad, orlook bad, it’s okay to eat.
Store foods as soon as youget home.
Keep raw meat andpoultry juices away fromother foods.
Wash hands with soap andwater before preparingfoods.
Keep hot foods hot, coldfoods cold.
Don’t leave perishablefoods out for more than 2hours.
Frozen foods can bethawed on the kitchencounter.
Keys to Safe Food Handling:��Wash your hands��Keep hot foods hot, and cold foods cold��When in doubt, throw it out
BUYINGBuy cold foods last. Take food straighthome and refrigerate or freeze as soon aspossible.
Cold foods: 40°F or colder
Check for freshness by looking at dates:“pull,” “packing,” “sell by,” “closed,” and“use by.”
Carry a cooler and ice packs whentransporting perishable foods.
Do not buy or eat these foods:����� Bulging or swollen cans����� Cracked or leaky jars����� Cans with severe dents or rust����� Torn or defective wrapping����� Cans/jars which spurt when
opened����� Canned vegetables in milky
liquid when liquid should beclear.
PREPARING
Keep everything clean.
Use clean towels, potholders, cloths, andsponges. Wash them often.
Wash lids of canned foods before opening toavoid dirt from getting into the food.
Rinse all produce thoroughly before eating.
Sneeze and cough away from food. Weargloves to cover hand sores. Don’t smokewhile cooking.
To prevent bacterial growth, thaw food in therefrigerator, or follow microwaveinstructions. Food can also be thawedduring cooking process.
Keep raw meat, poultry, and fish juices awayfrom other ready-to-eat foods (likevegetables or cooked foods).
Marinate food in the refrigerator. Do notre-use marinades or pour over cooked food.
Cook meats until well done.
Do not return tasting spoon to pot. Use onlyclean spoons for tasting.
WASHINGWash hands for at least 20 seconds:����� before preparing or eating food����� after handling raw meats or poultry����� after using the bathroom����� after diapering baby����� after handling animals
Wash utensils with hot soapy water.
Wash surfaces that come into contact withfood in hot soapy water.
Sanitize work surfaces with a sanitizingsolution of 1 tablespoon liquid bleach and 1gallon water.
Empty garbage often and wipe up spills rightaway.
LEFTOVERSPlace leftovers into the refrigerator right away.
Use shallow containers for quicker cooling.
Reheat thoroughly.
Moldy foods should be discarded.
Clean out refrigerator and discard slimyand smelly foods.
When in doubt, throw it out.
PESTS, GERMS,AND BACTERIA
Cockroaches, flies, and rats carry germs that cancause illnesses and contaminate food.
Germs need moisture, darkness, and food togrow. They multiply rapidly and can make yousick with mild to severe symptoms.
Food poisoning symptoms may include nausea,vomiting, diarrhea, fever, headache and cramps.
Foodborne illnesses are caused by bacteria suchas Staphylococcus, Salmonella, C. botulinum,and E. coli.
The Danger Zone of 40°F to 140°F promotesrapid growth of bacteria.
Keep hot foods hot and cold foods cold!
POWER OUTAGEWithout power, the refrigerator section can keepcool for 4-6 hours. Keep door closed.
If the refrigerator or freezer is opened too oftenduring a power outage, temperatures mayincrease and foods may not be safe to eat.
Without power, a full freezer section may keepfood frozen for about 2 days, a freezer half fullabout 1 day.
Some foods may need to be discarded if keptover 2 hours above 40°F (out of refrigerator).
STORINGStore foods as soon as you get home.
Keep dry foods in airtight containers.
Freeze fresh poultry, fish, or ground meatright away if you can’t use it within 2 days.Other beef or pork should be cooked orfrozen within 3-5 days.
Place raw meat, poultry or fish in a pan onthe lowest shelf in the refrigerator to avoidblood from dripping onto other foods.
Refrigerators should run below 40°F, and thefreezer unit at 0°F or below to minimizebacterial growth.
Hawaii’s usualtemperature
CONSUMER GUIDELINES
Germs, such as bacteria, fungi, yeast, and molds, are a part of our environment.Where there is food, there are bacteria. Proper food handling and cooking are the bestways to keep from becoming sick from bacteria in foods. Generally, young children,older adults, and those who are often sick are most at risk to get ill from germs infood.
COOPERATIVE EXTENSION SERVICE UNIVERSITY OF HAWAII AT MANOA COLLEGE OF TROPICAL AGRICULTURE AND HUMANRESOURCES 1955 EAST-WEST ROAD, AGRICULTURAL SCIENCES 306, HONOLULU, HAWAII 96822 The UH-CTAHR Cooperative Exten-sion Service and the U.S. Department of Agriculture cooperate in presenting to the people of Hawaii programs and services without regardto race, sex, age, religion, color, national origin, ancestry, disability, marital status, arrest and court record, sexual orientation, or veteranstatus. The University is an equal opportunity, affirmative action instutition.
GROUND MEAT AND GROUND POULTRYCOLD STORAGE TIMES
Refrigerator Freezer
Meat ProductsUncooked ground meat 1 to 2 3 to 4Uncooked ground poultry (bulk or patties)
Cooked ground meat and ground poultry 3 to 4 2 to 3(hamburgers, meat loaf, and dishes withground meats)
(40°F or below) (0°F or below)Days Months
INTERNAL TEMPERATURES FOR SAFE COOKING
Meat Product TemperatureGround meat 160°FGround poultry 165°FSteaks & roasts 145°FPork & Ham 160°FFish 145°FPoultry (breast, thigh, wing) 165°FPoultry (whole bird) 165°FAll cooked left overs (reheated) 165°F
Recipes
Good Grinding for Wise Dining Recipes
Table of Contents - 189 -
Good Grinding for Wise Dining Recipes
Table of Contents
Page Recipe Table of Contents 189
Equipment List 191
Recipes*Bean Salad (Lesson 1 (1-1)) Bean Salad Handout
193
Bean Salad Spread Bean Salad Spread Handout
195
*Burritos (Lesson 4 (1- 4)) Burritos Handout
197
Chop Suey Chop Suey Handout
199
*Creamy Fruit/Vegetable Salad (Lesson 13 (3-1)) Creamy Fruit/Vegetable Salad Handout
201
Fried Rice Fried Rice Handout
203
*Gon Lo Mein (Lesson 21 (4-3)) Gon Lo Mein Handout
205
GranolaGranola Handout
207
*Leafy Tofu (Lesson 7 (2-1)) Leafy Tofu Handout
209
*Peanut Butter Log (Lesson 17 (3-5)) Peanut Butter Log Handout
211
*Pina Colada Sauce (Lesson 23 (4-5)) Pina Colada Sauce Handout
213
Potato Potato Handout
215
Pumpkin Shortbread Pumpkin Shortbread Handout
217
Quesadilla Quesadilla Handout
219
*Salsa (Lesson 10 (2- 4)) 221
Good Grinding for Wise Dining Recipes
Table of Contents - 190 -
Salsa Handout Scrambled Tofu Scrambled Tofu Handout
223
Skillet Fruit Skillet Fruit Handout
225
Somen Salad Somen Salad
227
*Thousand Island Dressing (Lesson 9 (2-3)) Thousand Island Dressing Handout
229
*Tuna Sunshine Mix (Lesson 12 (2-6)) Tuna Sunshine Mix Handout
231
*Trail Mix (Lesson 14 (3-2)) Trail Mix Handout
233
Tuna Dip Tuna Dip Handout
235
Tuna Tofu Salad Tuna Tofu Salad Handout
237
*Vegetable Namul (Lesson 16 (3-4)) Vegetable Namul Handout
239
*These recipes have been incorporated into lessons indicated by new Lesson # along with old (Module – Lesson) #.
Good Grinding for Wise Dining
Good Grinding for Wise Dining Recipe Index
Equipment List
The following is a list of items that may be needed to perform a recipe demonstration with the Good Grinding for Wise Dining lesson. Different types of kitchen supplies (measuring cups, spoons, mixing bowls, etc) may be needed depending on the recipe. Each recipe (not the handout) includes a list of equipment needed to prepare that recipe.
� Electric wok/skillet � Rice cooker � Can opener � Colander � Container to store knives � Cooler (with coolant) � Cutting board � Extension cord � Fork or whisk � Grater � Knife � Measuring cups (dry and liquid) � Measuring spoons � Mixing bowls � Mixing spoons � Rice paddle � Tongs � Vegetable peeler � Spatula � Wax paper
Optional: � Container (large to store equipment) � Cart (luggage rack to transport container of equipment) � Drain plug
RecipesTable of Contents
- 191 -
- 192 -
Good Grinding for Wise Dining Bean Salad
Number of servings: 7 * 1 recipe will make 20-24 “taste” servings Ingredients: 2 (15-ounce) cans of beans (pinto, kidney, green, garbanzo) ½ small round onion ½ medium carrot ½ clove garlic ¼ cup vinegar ½ teaspoon white sugar ¼ teaspoon pepper
Optional: 1 teaspoon oregano Directions:1. RINSE and DRAIN beans. 2. SLICE onion and carrots into strips. 3. CRUSH garlic clove. 4. In a large bowl, COMBINE beans, carrot, onion, and garlic. 5. In a small bowl, COMBINE vinegar, sugar, pepper, and
(optional) oregano together. MIX well. 6. POUR vinegar mixture over bean mixture. 7. TOSS gently and COVER bowl. REFRIGERATE overnight. Variations:Dry beans may be used. Cook according to package directions. Equipment
� Can opener � Mixing spoon � Measuring cups � Measuring spoons � Mixing bowls (large and small)� Plates and spoons
� Knife � Cutting board � Vegetable peeler � Vegetable grater * Always practice safe food handling techniques. Refer to Food Safety section.
Good Grinding for Wise Dining Bean Salad - 193 -
Good Grinding for Wise Dining Bean Salad
- 194 -
10/2
010
10
/201
0
BE
AN
SA
LA
D
Num
ber
of se
rvin
gs: 7
*
1 re
cipe
will
mak
e 20
-24
“tas
te”
serv
ings
In
gred
ient
s:
4
(15-
ounc
e) c
ans
of b
eans
(pi
nto,
kid
ney,
gr
een,
gar
banz
o)
1
smal
l rou
nd o
nion
1 m
ediu
m c
arro
t
1 cl
ove
garl
ic
½
cup
vin
egar
1 te
aspo
on s
ugar
½ te
aspo
on p
eppe
r
Opt
iona
l: 2
teas
poon
s or
egan
o D
irec
tions
: 1.
D
RA
IN a
nd R
INS
E b
eans
. S
ET
asi
de.
2.
SL
ICE
oni
on a
nd c
arro
t int
o st
rips
. S
ET
asi
de.
3.
CR
US
H g
arli
c cl
ove.
4.
In
a la
rge
bow
l, C
OM
BIN
E b
eans
, car
rot,
onio
n, a
nd
garl
ic.
5.
In a
sm
all j
ar, C
OM
BIN
E v
ineg
ar, s
ugar
, and
pep
per
toge
ther
. Opt
iona
l: A
DD
ore
gano
. M
IX w
ell.
6.
PO
UR
vin
egar
mix
ture
ove
r be
an m
ixtu
re.
7.
TO
SS
gen
tly
and
CO
VE
R b
owl.
RE
FR
IGE
RA
TE
ov
erni
ght.
Var
iatio
ns:
Dry
bea
ns m
ay b
e us
ed. C
ook
acco
rdin
g to
pac
kage
dir
ecti
ons.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
BE
AN
SA
LA
D
Num
ber
of se
rvin
gs: 7
*
1 re
cipe
will
mak
e 20
-24
“tas
te”
serv
ings
In
gred
ient
s:
4
(15-
ounc
e) c
ans
of b
eans
(pi
nto,
kid
ney,
gr
een,
gar
banz
o)
1
smal
l rou
nd o
nion
1 m
ediu
m c
arro
t
1 cl
ove
garl
ic
½
cup
vin
egar
1 te
aspo
on s
ugar
½ te
aspo
on p
eppe
r
Opt
iona
l: 2
teas
poon
s or
egan
o D
irec
tions
: 1.
D
RA
IN a
nd R
INS
E b
eans
. S
ET
asi
de.
2.
SL
ICE
oni
on a
nd c
arro
t int
o st
rips
. S
ET
asi
de.
3.
CR
US
H g
arli
c cl
ove.
4.
In
a la
rge
bow
l, C
OM
BIN
E b
eans
, car
rot,
onio
n, a
nd
garl
ic.
5.
In a
sm
all j
ar, C
OM
BIN
E v
ineg
ar, s
ugar
, and
pep
per
toge
ther
. Opt
iona
l: A
DD
ore
gano
. M
IX w
ell.
6.
PO
UR
vin
egar
mix
ture
ove
r be
an m
ixtu
re.
7.
TO
SS
gen
tly
and
CO
VE
R b
owl.
RE
FR
IGE
RA
TE
ov
erni
ght.
Var
iatio
ns:
Dry
bea
ns m
ay b
e us
ed. C
ook
acco
rdin
g to
pac
kage
dir
ecti
ons.
A
LW
AY
S P
RA
CT
ICE
SA
FE
FO
OD
HA
ND
LIN
G T
EC
HN
IQU
ES
.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Bean Salad - 195 -
Good Grinding for Wise Dining Bean Salad Spread
Number of servings: 4 * 1 recipe will make 20-24 “taste” servings Ingredients: 1 (15-ounce) can of beans (pinto, kidney, garbanzo) ¼ small round onion ¼ cup bell pepper OR celery OR a mixture of both 2 teaspoons lemon juice OR vinegar � teaspoon salt � teaspoon powdered mustard Optional: 1-2 tablespoons water Crackers or vegetables Directions: 1. RINSE and DRAIN beans. 2. CHOP onion and bell pepper/celery. 3. In a large bowl, MASH beans until about half is a paste. 4. ADD lemon juice, salt and mustard to bean paste. 5. ADD onion and pepper/celery. 6. Optional: ADD water if mixture is too dry. 7. MIX gently and COVER bowl. REFRIGERATE until ready to
serve.
Variations: Dry beans may be used. Cook according to package directions. Serve spread on tortillas, whole wheat crackers, or pita bread. Use as a dip for vegetables.
Equipment � Can opener � Colander � Knife � Cutting board
* Always practice safe food handling techniques. Refer to Food Safety section.
� Measuring spoons � Measuring cups � Mixing spoon � Mixing bowl � Plates
Good Grinding for Wise Dining Bean Salad - 196 -
10/2
010
10/2
010
BE
AN
SA
LA
D S
PRE
AD
N
umbe
r of
serv
ings
: 4
Ingr
edie
nts:
1
(15
ounc
es) c
an o
f bea
ns (p
into
, kid
ney,
gar
banz
o)
••• s
mal
l rou
nd o
nion
••
• cup
bel
l pep
per O
R c
eler
y O
R a
mix
ture
of b
oth
2
teas
poon
s lem
on ju
ice
OR
vin
egar
⅛
teas
poon
salt
⅛
teas
poon
pow
dere
d m
usta
rd
Opt
iona
l: 1-
2 ta
bles
poon
s wat
er
Cra
cker
s or v
eget
able
s D
irec
tions
: 1.
R
INSE
and
DR
AIN
bea
ns.
2.
MIN
CE
onio
n an
d be
ll pe
pper
/cel
ery.
3.
In
a la
rge
bow
l, M
ASH
bea
ns u
ntil
half
of th
em a
re a
pas
te.
4.
AD
D le
mon
juic
e, sa
lt an
d m
usta
rd to
bea
n pa
ste.
5.
A
DD
oni
on a
nd p
eppe
r/cel
ery.
6.
O
ptio
nal:
AD
D w
ater
if m
ixtu
re is
too
dry.
7.
M
IX g
ently
and
CO
VER
bow
l. R
EFR
IGER
ATE
unt
il re
ady
to se
rve.
Var
iatio
ns:
Dry
bea
ns m
ay b
e us
ed. C
ook
acco
rdin
g to
pac
kage
dire
ctio
ns.
Serv
e sp
read
on
torti
llas,
who
le w
heat
cra
cker
s, or
pita
bre
ad.
Use
as a
dip
for v
eget
able
s.
Dry
bea
ns m
ay b
e us
ed. C
ook
acco
rdin
g to
pac
kage
dire
ctio
ns.
Serv
e sp
read
on
torti
llas,
who
le w
heat
cra
cker
s, or
pita
bre
ad.
Use
as a
dip
for v
eget
able
s.
ALW
AY
S PR
AC
TIC
E SA
FE F
OO
D H
AN
DLI
NG
TEC
HN
IQU
ES
BE
AN
SA
LA
D S
PRE
AD
N
umbe
r of
serv
ings
: 4
Ingr
edie
nts:
1
(15
ounc
es) c
an o
f bea
ns (p
into
, kid
ney,
gar
banz
o)
••• s
mal
l rou
nd o
nion
••
• cup
bel
l pep
per O
R c
eler
y O
R a
mix
ture
of b
oth
2
teas
poon
s lem
on ju
ice
OR
vin
egar
⅛
teas
poon
salt
⅛
teas
poon
pow
dere
d m
usta
rd
Opt
iona
l: 1-
2 ta
bles
poon
s wat
er
Cra
cker
s or v
eget
able
s D
irec
tions
: 1.
R
INSE
and
DR
AIN
bea
ns.
2.
MIN
CE
onio
n an
d be
ll pe
pper
/cel
ery.
3.
In
a la
rge
bow
l, M
ASH
bea
ns u
ntil
half
of th
em a
re a
pas
te.
4.
AD
D le
mon
juic
e, sa
lt an
d m
usta
rd to
bea
n pa
ste.
5.
A
DD
oni
on a
nd p
eppe
r/cel
ery.
6.
O
ptio
nal:
AD
D w
ater
if m
ixtu
re is
too
dry.
7.
M
IX g
ently
and
CO
VER
bow
l. R
EFR
IGER
ATE
unt
il re
ady
to se
rve.
Var
iatio
ns:
Dry
bea
ns m
ay b
e us
ed. C
ook
acco
rdin
g to
pac
kage
dire
ctio
ns.
Serv
e sp
read
on
torti
llas,
who
le w
heat
cra
cker
s, or
pita
bre
ad.
Use
as a
dip
for v
eget
able
s.
Dry
bea
ns m
ay b
e us
ed. C
ook
acco
rdin
g to
pac
kage
dire
ctio
ns.
Serv
e sp
read
on
torti
llas,
who
le w
heat
cra
cker
s, or
pita
bre
ad.
Use
as a
dip
for v
eget
able
s.
ALW
AY
S PR
AC
TIC
E SA
FE F
OO
D H
AN
DLI
NG
TEC
HN
IQU
ES
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining
Burritos Number of servings: 5 *1 recipe will make 15-20 “taste” servings
Ingredients: ½ small head lettuce 1 medium tomato ½ (10-count) package flour tortillas, large size 1 cup grated cheese ½ (16-ounce) can refried beans Optional: leftover meat round onion taco flavored meat chili beans guacamole salsa/taco sauce bell peppers Directions: 1. CHOP lettuce, tomato, and any optional ingredients. SET aside. 2. On an ungreased pan, WARM flour tortillas by placing one at a time on a hot pan. 3. SPRINKLE cheese over warm tortilla. MELT cheese. 4. REMOVE tortilla from pan. 5. SPREAD refried beans. SPRINKLE lettuce and tomato on the tortilla.6. ADD optional ingredients to tortilla. 7. FOLD and ROLL into a burrito. Variations: Tortillas may be warmed by wrapping the whole stack in a damp dishtowel or STEAMED in a moderate oven for 10-15 minutes at 250º F, or in the microwave oven. Other cheeses may be used. Salsa may also be used.
Good Grinding for Wise Dining Burritos - 197 -
Good Grinding for Wise Dining Burritos
- 198 -
Equipment
� Electric skillet � Extension cord � Can opener � Cutting board � Grater � Knife � Measuring cup � Spatula � Tongs or spoons � Bowls � Plates and forks
*Always practice safe food handling techniques. Refer to Food Safety section.
10/2
010
10/2
010
B
UR
RIT
OS
Num
ber
of se
rvin
gs: 5
*
1 re
cipe
will
mak
e 15
-20
“tas
te”
serv
ings
Ingr
edie
nts:
½
sm
all h
ead
lett
uce
1 m
ediu
m to
mat
o ½
(10
-cou
nt)
pack
age
flou
r to
rtil
las,
larg
e si
ze
1 cu
p gr
ated
che
ese
½ (
16-o
unce
) ca
n re
frie
d be
ans
Opt
iona
l: le
ftov
er m
eat
ro
und
onio
n
taco
fla
vore
d m
eat
chil
i bea
ns
g
uaca
mol
e
sals
a/ta
co s
auce
bel
l pep
pers
Dir
ectio
ns:
1.
C
HO
P le
ttuc
e, to
mat
o, a
nd a
ny o
ptio
nal i
ngre
dien
ts. S
ET
as
ide.
2.
O
n an
ung
reas
ed p
an, W
AR
M f
lour
tort
illa
s by
pla
cing
one
at
a ti
me
on a
hot
pan
. 3.
S
PR
INK
LE
che
ese
over
war
m to
rtil
la. M
EL
T c
hees
e.
4.
RE
MO
VE
tort
illa
fro
m p
an.
5.
SP
RE
AD
ref
ried
bea
ns. S
PR
INK
LE
lett
uce
and
tom
ato
on
the
tort
illa
. 6.
A
DD
opt
iona
l ing
redi
ents
to to
rtil
la.
7.
FO
LD
and
RO
LL
into
a b
urri
to.
Var
iatio
ns:
Tor
till
as m
ay b
e w
arm
ed b
y w
rapp
ing
the
who
le s
tack
in a
dam
p di
shto
wel
or
ST
EA
ME
D in
a m
oder
ate
oven
for
10-
15 m
inut
es a
t 25
0º F
, or
in th
e m
icro
wav
e ov
en.
Oth
er c
hees
es m
ay b
e us
ed.
Sal
sa m
ay a
lso
be u
sed.
A
LW
AY
S PR
AC
TIC
E S
AFE
FO
OD
HA
ND
LIN
G T
EC
HN
IQU
ES.
B
UR
RIT
OS
Num
ber
of se
rvin
gs: 5
*
1 re
cipe
will
mak
e 15
-20
“tas
te”
serv
ings
Ingr
edie
nts:
½
sm
all h
ead
lett
uce
1 m
ediu
m to
mat
o ½
(10
-cou
nt)
pack
age
flou
r to
rtil
las,
larg
e si
ze
1 cu
p gr
ated
che
ese
½ (
16-o
unce
) ca
n re
frie
d be
ans
Opt
iona
l: le
ftov
er m
eat
ro
und
onio
n
taco
fla
vore
d m
eat
chil
i bea
ns
g
uaca
mol
e
sals
a/ta
co s
auce
bel
l pep
pers
Dir
ectio
ns:
1.
C
HO
P le
ttuc
e, to
mat
o, a
nd a
ny o
ptio
nal i
ngre
dien
ts. S
ET
as
ide.
2.
O
n an
ung
reas
ed p
an, W
AR
M f
lour
tort
illa
s by
pla
cing
one
at
a ti
me
on a
hot
pan
. 3.
S
PR
INK
LE
che
ese
over
war
m to
rtil
la. M
EL
T c
hees
e.
4.
RE
MO
VE
tort
illa
fro
m p
an.
5.
SP
RE
AD
ref
ried
bea
ns. S
PR
INK
LE
lett
uce
and
tom
ato
on
the
tort
illa
. 6.
A
DD
opt
iona
l ing
redi
ents
to to
rtil
la.
7.
FO
LD
and
RO
LL
into
a b
urri
to.
Var
iatio
ns:
Tor
till
as m
ay b
e w
arm
ed b
y w
rapp
ing
the
who
le s
tack
in a
dam
p di
shto
wel
or
ST
EA
ME
D in
a m
oder
ate
oven
for
10-
15 m
inut
es a
t 25
0º F
, or
in th
e m
icro
wav
e ov
en.
Oth
er c
hees
es m
ay b
e us
ed.
Sal
sa m
ay a
lso
be u
sed.
A
LW
AY
S PR
AC
TIC
E S
AFE
FO
OD
HA
ND
LIN
G T
EC
HN
IQU
ES.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining
Chop Suey
Number of servings: 2 * 1 recipe will make 6-8 “taste” servings Ingredients:
½ clove garlic ½ medium round onion ½ pound pork or chicken 1 package (10-ounce) chop suey mix
Seasoning:
½ tablespoon ginger 1 tablespoon soy sauce ¼ teaspoon sugar Optional: ¼ teaspoon salt
Gravy: ½ tablespoon cornstarch ½ cup broth ½ tablespoon soy sauce ¼ teaspoon sugar Directions:1. CRUSH garlic, SET aside 2. SLICE onion. 3. SLICE pork or chicken into thin strips. 4. MINCE ginger. 5. In a small bowl, COMBINE seasonings and SET aside. 6. In another small bowl, MIX gravy ingredients. SET aside. 7. In a large pot, FRY pork or chicken. 8. ADD garlic and seasonings, MIX well. 9. ADD onions and chop suey mix. MIX well. 10. In a small bowl, COMBINE gravy ingredients and ADD to
vegetables. MIX well.
Good Grinding for Wise Dining Chop Suey - 199 -
Variations:Use other fresh vegetables and meats. Equipment
� Electric skillet or hot plate and wok � Knife � Cutting board � Colander � Measuring cups � Measuring spoons � Tongs or mixing spoons � Plates and forks
* Always practice safe food handling techniques. Refer to Food Safety section.
Good Grinding for Wise Dining Chop Suey - 200 -
10/2
010
10
/201
0
C
HO
P SU
EY
Num
ber
of se
rvin
gs: 4
In
gred
ient
s:
1 m
ediu
m r
ound
oni
on
1 cl
ove
garl
ic
¾ -
1 po
und
pork
OR
chi
cken
2
(10-
ounc
e) p
acka
ges
chop
sue
y m
ix
Sea
soni
ng:
Gra
vy:
1 ta
bles
poon
gin
ger
1
tabl
espo
on c
orns
tarc
h
2 ta
bles
poon
s so
y sa
uce
1 cu
p br
oth
½
teas
poon
sug
ar
1 ta
bles
poon
soy
sau
ce
Opt
iona
l: ½
teas
poon
sal
t
½ te
aspo
on s
ugar
D
irec
tions
: 1.
S
LIC
E o
nion
. SE
T a
side
. 2.
M
INC
E g
inge
r an
d C
RU
SH
gar
lic.
SE
T a
side
. 3.
S
LIC
E p
ork
or c
hick
en in
to th
in s
trip
s.
4.
In a
sm
all b
owl,
CO
MB
INE
sea
soni
ngs
and
SE
T a
side
. O
ptio
nal:
AD
D s
alt.
5.
In
ano
ther
sm
all b
owl,
MIX
gra
vy in
gred
ient
s. S
ET
asi
de.
6.
In a
larg
e po
t, F
RY
por
k or
chi
cken
. 7.
A
DD
gar
lic
and
seas
onin
g, M
IX w
ell.
8.
A
DD
oni
ons
and
chop
sue
y m
ix. M
IX w
ell.
9.
A
DD
gra
vy in
gred
ient
s to
veg
etab
les.
MIX
wel
l.
Var
iatio
ns:
Use
oth
er f
resh
veg
etab
les
such
as
carr
ots
and
broc
coli
and
oth
er
mea
ts.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
C
HO
P SU
EY
Num
ber
of se
rvin
gs: 4
In
gred
ient
s:
1 m
ediu
m r
ound
oni
on
1 cl
ove
garl
ic
¾ -
1 po
und
pork
OR
chi
cken
2
(10-
ounc
e) p
acka
ges
chop
sue
y m
ix
Sea
soni
ng:
Gra
vy:
1 ta
bles
poon
gin
ger
1
tabl
espo
on c
orns
tarc
h
2 ta
bles
poon
s so
y sa
uce
1 cu
p br
oth
½
teas
poon
sug
ar
1 ta
bles
poon
soy
sau
ce
Opt
iona
l: ½
teas
poon
sal
t
½ te
aspo
on s
ugar
D
irec
tions
: 1.
S
LIC
E o
nion
. SE
T a
side
. 2.
M
INC
E g
inge
r an
d C
RU
SH
gar
lic.
SE
T a
side
. 3.
S
LIC
E p
ork
or c
hick
en in
to th
in s
trip
s.
4.
In a
sm
all b
owl,
CO
MB
INE
sea
soni
ngs
and
SE
T a
side
. O
ptio
nal:
AD
D s
alt.
5.
In
ano
ther
sm
all b
owl,
MIX
gra
vy in
gred
ient
s. S
ET
asi
de.
6.
In a
larg
e po
t, F
RY
por
k or
chi
cken
. 7.
A
DD
gar
lic
and
seas
onin
g, M
IX w
ell.
8.
A
DD
oni
ons
and
chop
sue
y m
ix. M
IX w
ell.
9.
A
DD
gra
vy in
gred
ient
s to
veg
etab
les.
MIX
wel
l.
Var
iatio
ns:
Use
oth
er f
resh
veg
etab
les
such
as
carr
ots
and
broc
coli
and
oth
er
mea
ts.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Creamy Fruit/Vegetable Salad
Number of servings: 2 * 1 recipe will make 4-6 “taste” servings Ingredients:
1 cup fresh, frozen or canned fruit OR 1 cup fresh or frozen vegetables ½ (6-ounce) container flavored lowfat yogurt
Directions:
1. Depending on fresh, frozen or canned fruits or vegetables used: CHOP fresh ingredients OR THAW frozen ingredients OR DRAIN canned ingredients
2. In a small bowl, MIX all ingredients together. COVER and REFRIGERATE until ready to serve
Variations:Examples of fruits: pineapple, orange, banana, papaya, mango,
apple, or raisins. Examples of vegetables: frozen vegetable combinations, fresh
cabbage, carrots, broccoli, cauliflower, green beans, and/or zucchini.
Make your own combination of vegetables and fruits. Chopped nuts may be added. Equipment
� Can opener � Colander � Mixing bowl � Plates and spoons
* Always practice safe food handling techniques. Refer to food safety section.
Good Grinding for Wise Dining Creamy Fruit Salad - 201 -
- 202 -
10/2
010
1
0/20
10
CR
EA
MY
FR
UIT
/VE
GE
TA
BL
E S
AL
AD
N
umbe
r of
serv
ings
: 6
Ingr
edie
nts:
3 cu
ps f
resh
, fro
zen,
can
ned
OR
dri
ed f
ruit
OR
3 cu
ps f
resh
OR
fro
zen
vege
tabl
es
1 (6
-oun
ce)
cont
aine
r fl
avor
ed lo
wfa
t yog
urt
Dir
ectio
ns:
1.
Dep
endi
ng o
n fr
esh,
fro
zen,
OR
can
ned
frui
ts O
R v
eget
able
s us
ed:
CH
OP
fre
sh in
gred
ient
s O
R
TH
AW
fro
zen
ingr
edie
nts
OR
D
RA
IN c
anne
d in
gred
ient
s.
2.
In a
larg
e bo
wl,
MIX
all
ingr
edie
nts
toge
ther
. CO
VE
R a
nd
RE
FR
IGE
RA
TE
unt
il r
eady
to S
ER
VE
. V
aria
tions
: E
xam
ples
of
frui
ts:
pine
appl
e, o
rang
e, b
anan
a, p
apay
a, m
ango
, app
le, o
r ra
isin
s.
Exa
mpl
es o
f ve
geta
bles
: fr
ozen
veg
etab
le c
ombi
nati
ons,
fre
sh c
abba
ge, c
arro
ts, b
rocc
oli,
caul
iflo
wer
, gre
en b
eans
, and
/or
zucc
hini
. M
ake
your
ow
n co
mbi
nati
on o
f ve
geta
bles
and
fru
its.
C
hopp
ed n
uts
may
be
adde
d.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
CR
EA
MY
FR
UIT
/VE
GE
TA
BL
E S
AL
AD
N
umbe
r of
serv
ings
: 6
Ingr
edie
nts:
3 cu
ps f
resh
, fro
zen,
can
ned
OR
dri
ed f
ruit
OR
3 cu
ps f
resh
OR
fro
zen
vege
tabl
es
1 (6
-oun
ce)
cont
aine
r fl
avor
ed lo
wfa
t yog
urt
Dir
ectio
ns:
1.
Dep
endi
ng o
n fr
esh,
fro
zen,
OR
can
ned
frui
ts O
R v
eget
able
s us
ed:
CH
OP
fre
sh in
gred
ient
s O
R
TH
AW
fro
zen
ingr
edie
nts
OR
D
RA
IN c
anne
d in
gred
ient
s.
2.
In a
larg
e bo
wl,
MIX
all
ingr
edie
nts
toge
ther
. CO
VE
R a
nd
RE
FR
IGE
RA
TE
unt
il r
eady
to S
ER
VE
. V
aria
tions
: E
xam
ples
of
frui
ts:
pine
appl
e, o
rang
e, b
anan
a, p
apay
a, m
ango
, app
le, o
r ra
isin
s.
Exa
mpl
es o
f ve
geta
bles
: fr
ozen
veg
etab
le c
ombi
nati
ons,
fre
sh c
abba
ge, c
arro
ts, b
rocc
oli,
caul
iflo
wer
, gre
en b
eans
, and
/or
zucc
hini
. M
ake
your
ow
n co
mbi
nati
on o
f ve
geta
bles
and
fru
its.
C
hopp
ed n
uts
may
be
adde
d.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Fried Rice
Number of Servings: 4.5 *1 recipe will make 16-20 “taste” servings
Ingredients: ½ medium round onion 1 egg ½ cup cooked meat 1 ½ teaspoons oil 2 cups cooked rice 1 cup frozen peas OR mixed vegetables 1 teaspoon soy sauce Directions:
1. CHOP onion. SET aside. 2. In a small bowl, BEAT eggs. 3. CUBE or SLICE meat. 4. In a large skillet or pan HEAT oil. COOK onion and egg. 5. ADD meat and COOK until hot. 6. ADD rice. 7. TOSS and STIR gently until rice is heated through. 8. ADD peas OR mixed vegetables and soy sauce, MIX well. 9. HEAT until vegetables are cooked.
Variations:Use cooked brown rice for a hearty flavor and an even brown color. Use any leftover cooked meats. Use any available or leftover vegetables (fresh, canned, or frozen vegetables; bite-size pieces). Use oyster sauce.
Good Grinding for Wise Dining Fried Rice
- 203 -
Good Grinding for Wise Dining Fried Rice
- 204 -
Equipment � Electric Skilled � Extension Cord � Colander � Cutting board � Fork or whisk � Knife � Measuring cups � Measuring spoons � Mixing bowls � Mixing spoon � Tongs � Bowls and spoons
*Always practice safe food handling techniques. Refer to Food Safety section.
10/2
010
10
/201
0
FR
IED
RIC
E
N
umbe
r of
serv
ings
: 9
Ingr
edie
nts:
½
med
ium
rou
nd o
nion
1
egg
½ c
up c
ooke
d m
eat
1 ½
teas
poon
s oi
l 2
cups
coo
ked
rice
1
cup
froz
en p
eas
OR
mix
ed v
eget
able
s 1
teas
poon
soy
sau
ce
Dir
ectio
ns:
1.
CH
OP
oni
on. S
ET
asi
de.
2.
In a
sm
all b
owl,
BE
AT
egg
s.
3.
CU
BE
or
SL
ICE
mea
t. 4.
In
a la
rge
skil
let o
r pa
n H
EA
T o
il. C
OO
K o
nion
and
egg
. 5.
A
DD
mea
t and
CO
OK
unt
il h
ot.
6.
AD
D r
ice.
7.
T
OS
S a
nd S
TIR
gen
tly
unti
l ric
e is
hea
ted
thro
ugh.
8.
A
DD
pea
s O
R m
ixed
veg
etab
les
and
soy
sauc
e, M
IX w
ell.
9.
HE
AT
unt
il v
eget
able
s ar
e co
oked
. V
aria
tions
: U
se c
ooke
d br
own
rice
for
a h
eart
y fl
avor
and
an
even
bro
wn
colo
r.
Use
any
left
over
coo
ked
mea
ts.
Use
any
ava
ilab
le o
r le
ftov
er v
eget
able
s (f
resh
, can
ned,
or
fro
zen
ve
geta
bles
; bit
e-si
ze p
iece
s).
Use
oys
ter
sauc
e.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
FR
IED
RIC
E
N
umbe
r of
serv
ings
: 9
Ingr
edie
nts:
½
med
ium
rou
nd o
nion
1
egg
½ c
up c
ooke
d m
eat
1 ½
teas
poon
s oi
l 2
cups
coo
ked
rice
1
cup
froz
en p
eas
OR
mix
ed v
eget
able
s 1
teas
poon
soy
sau
ce
Dir
ectio
ns:
1.
CH
OP
oni
on. S
ET
asi
de.
2.
In a
sm
all b
owl,
BE
AT
egg
s.
3.
CU
BE
or
SL
ICE
mea
t. 4.
In
a la
rge
skil
let o
r pa
n H
EA
T o
il. C
OO
K o
nion
and
egg
. 5.
A
DD
mea
t and
CO
OK
unt
il h
ot.
6.
AD
D r
ice.
7.
T
OS
S a
nd S
TIR
gen
tly
unti
l ric
e is
hea
ted
thro
ugh.
8.
A
DD
pea
s O
R m
ixed
veg
etab
les
and
soy
sauc
e, M
IX w
ell.
9.
HE
AT
unt
il v
eget
able
s ar
e co
oked
. V
aria
tions
: U
se c
ooke
d br
own
rice
for
a h
eart
y fl
avor
and
an
even
bro
wn
colo
r.
Use
any
left
over
coo
ked
mea
ts.
Use
any
ava
ilab
le o
r le
ftov
er v
eget
able
s (f
resh
, can
ned,
or
fro
zen
ve
geta
bles
; bit
e-si
ze p
iece
s).
Use
oys
ter
sauc
e.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Gon Lo Mein
Number of servings: 4 * 1 recipe will make 16-20 “taste” servings Ingredients:
½ (12-ounce) can luncheon meat 2 (10-ounce) packages chop suey mix ½ cup oyster sauce 2-3 tablespoons water 2 (10-ounce) packages refrigerated chow mein noodles Directions:1. SLICE luncheon meat into strips. 2. In a large pot, COOK luncheon meat. 3. ADD chop suey mix, MIX. 4. In a small bowl, COMBINE oyster sauce and water (to total
about � cups), and POUR over vegetables. MIX well. 5. ADD noodles and MIX. Variations:Use other sliced meats. Use 1½ cups of vegetables. Any combination of sliced carrots, celery, broccoli, string beans, watercress, cabbages, and/or bean sprouts. For topping add:
scrambled eggs (sliced thinly), green onions (cut into 1-inch lengths), or Chinese parsley (cut into 1-inch lengths)
Equipment
� Electric skillet or hot plate and wok � Knife � Cutting board � Colander
* Always practice safe food handling techniques. Refer to Food Safety section.
� Measuring cups � Measuring spoons � Tongs or mixing spoons � Plates and forks
Good Grinding for Wise Dining Gon Lo Mein
- 205 -
Good Grinding for Wise Dining Gon Lo Mein
- 206 -
10/2
010
10/2
010
G
ON
LO
ME
IN
Num
ber
of se
rvin
gs: 1
0
Ingr
edie
nts:
½
(12
-oun
ce)
can
lunc
heon
mea
t 2
(10-
ounc
e) p
acka
ges
chop
sue
y m
ix
1/2
cup
oyst
er s
auce
2-
3 ta
bles
poon
s w
ater
2
(10-
ounc
e) p
acka
ges
refr
iger
ated
cho
w
mei
n no
odle
s
Dir
ectio
ns:
1.
SL
ICE
lunc
heon
mea
t int
o st
rips
. 2.
In
a la
rge
pot,
CO
OK
lunc
heon
mea
t.
3.
AD
D c
hop
suey
mix
, MIX
. 4.
In
a s
mal
l bow
l, C
OM
BIN
E o
yste
r sa
uce
and
wat
er (
to to
tal
abou
t 2/3
cup
s), a
nd P
OU
R o
ver
vege
tabl
es. M
IX w
ell.
5.
A
DD
noo
dles
and
MIX
. V
aria
tions
: U
se o
ther
sli
ced
mea
ts.
Use
1 -
1/2
cups
of
vege
tabl
es.
Any
com
bina
tion
of
slic
ed c
arro
ts,
cele
ry, b
rocc
oli,
stri
ng b
eans
, wat
ercr
ess,
cab
bage
s, a
nd/o
r be
an s
prou
ts.
For
topp
ing
add:
sc
ram
bled
egg
s (s
lice
d th
inly
), g
reen
oni
ons
(cut
into
1-
inch
leng
ths)
, Chi
nese
par
sley
(cu
t int
o 1-
inch
leng
ths)
. A
LW
AY
S P
RA
CT
ICE
SA
FE
FO
OD
HA
ND
LIN
G T
EC
HN
IQU
ES
.
G
ON
LO
ME
IN
Num
ber
of se
rvin
gs: 1
0
Ingr
edie
nts:
½
(12
-oun
ce)
can
lunc
heon
mea
t 2
(10-
ounc
e) p
acka
ges
chop
sue
y m
ix
1/2
cup
oyst
er s
auce
2-
3 ta
bles
poon
s w
ater
2
(10-
ounc
e) p
acka
ges
refr
iger
ated
cho
w
mei
n no
odle
s
Dir
ectio
ns:
1.
SL
ICE
lunc
heon
mea
t int
o st
rips
. 2.
In
a la
rge
pot,
CO
OK
lunc
heon
mea
t.
3.
AD
D c
hop
suey
mix
, MIX
. 4.
In
a s
mal
l bow
l, C
OM
BIN
E o
yste
r sa
uce
and
wat
er (
to to
tal
abou
t 2/3
cup
s), a
nd P
OU
R o
ver
vege
tabl
es. M
IX w
ell.
5.
A
DD
noo
dles
and
MIX
. V
aria
tions
: U
se o
ther
sli
ced
mea
ts.
Use
1 -
1/2
cups
of
vege
tabl
es.
Any
com
bina
tion
of
slic
ed c
arro
ts,
cele
ry, b
rocc
oli,
stri
ng b
eans
, wat
ercr
ess,
cab
bage
s, a
nd/o
r be
an s
prou
ts.
For
topp
ing
add:
sc
ram
bled
egg
s (s
lice
d th
inly
), g
reen
oni
ons
(cut
into
1-
inch
leng
ths)
, Chi
nese
par
sley
(cu
t int
o 1-
inch
leng
ths)
. A
LW
AY
S P
RA
CT
ICE
SA
FE
FO
OD
HA
ND
LIN
G T
EC
HN
IQU
ES
.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Granola
Yield: approximately 2 ½ cups *1 recipe will make 10-20 “taste” servings Ingredients: 2 cups oatmeal (instant OR old fashioned) ¼ cup nonfat powdered milk � teaspoon cinnamon � teaspoon nutmeg ¼ cup wheat germ 2 tablespoons oil 3 tablespoons pancake syrup ¼ cup raisins ¼ cup chopped nuts Directions: 1. PREHEAT oven to 300° F. 2. In a large bowl, COMBINE oatmeal, powdered milk, cinnamon, nutmeg, and wheat germ. 3. In a small saucepan or skillet, COMBINE oil and pancake syrup.
HEAT until warm. MIX well. 4. ADD pancake syrup mixture to dry ingredients. 5. MIX well and SPREAD on cookie sheet or shallow pan. 6. BAKE in oven. MIX every 5-10 minutes until brown and crisp (about 15-20 minutes). 7. ADD raisins and nuts after cooking. 8. STORE in airtight container. Variations: Other dried fruits may be used. For children over 2 years of age, honey may be used instead of pancake syrup.
Good Grinding for Wise Dining Granola
- 207 -
Equipment � Oven � Electric Skillet � Extension cord � Cookie sheet or shallow pan � Measuring cups � Measuring spoons � Mixing bowl (large) � Mixing spoon � Spatula � Pot holders � Plates or napkins
*Always practice safe food handling techniques. Refer to Food Safety section.
Good Grinding for Wise Dining Granola
- 208 -
10/2
010
1
0/20
10
Gra
nola
Yie
lds:
app
roxi
mat
ely
5 cu
ps
Ingr
edie
nts:
2
cups
oat
mea
l (in
stan
t OR
old
fas
hion
ed)
¼ c
up n
onfa
t pow
dere
d m
ilk
1 / 8 te
aspo
on c
inna
mon
1 / 8
teas
poon
nut
meg
¼
cup
whe
at g
erm
2
tabl
espo
ons
oil
3 ta
bles
poon
s pa
ncak
e sy
rup
¼ c
up r
aisi
ns
¼ c
up c
hopp
ed n
uts
D
irec
tions
: 1.
P
RE
HE
AT
ove
n to
300
° F
. 2.
In
a la
rge
bow
l, C
OM
BIN
E o
atm
eal,
pow
dere
d m
ilk,
ci
nnam
on, n
utm
eg, a
nd w
heat
ger
m.
3.
In a
sm
all s
auce
pan
or s
kille
t, C
OM
BIN
E o
il a
nd p
anca
ke
syru
p.
4.
HE
AT
unt
il w
arm
. MIX
wel
l. 5.
A
DD
pan
cake
syr
up m
ixtu
re to
dry
ingr
edie
nts.
6.
M
IX w
ell a
nd S
PR
EA
D o
n co
okie
she
et o
r sh
allo
w p
an.
7.
BA
KE
in o
ven.
MIX
eve
ry 5
-10
min
utes
unt
il b
row
n an
d cr
isp
(abo
ut 1
5-20
min
utes
).
8.
AD
D r
aisi
ns a
nd n
uts
afte
r co
okin
g.
9.
ST
OR
E in
air
tigh
t con
tain
er
V
aria
tions
: O
ther
dri
ed f
ruit
s m
ay b
e us
ed.
For
chi
ldre
n ov
er 2
yea
rs o
f ag
e, h
oney
may
be
used
inst
ead
of
panc
ake
syru
p.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Gra
nola
Yie
lds:
app
roxi
mat
ely
5 cu
ps
Ingr
edie
nts:
2
cups
oat
mea
l (in
stan
t OR
old
fas
hion
ed)
¼ c
up n
onfa
t pow
dere
d m
ilk
1 / 8 te
aspo
on c
inna
mon
1 / 8
teas
poon
nut
meg
¼
cup
whe
at g
erm
2
tabl
espo
ons
oil
3 ta
bles
poon
s pa
ncak
e sy
rup
¼ c
up r
aisi
ns
¼ c
up c
hopp
ed n
uts
D
irec
tions
: 1.
P
RE
HE
AT
ove
n to
300
° F
. 2.
In
a la
rge
bow
l, C
OM
BIN
E o
atm
eal,
pow
dere
d m
ilk,
ci
nnam
on, n
utm
eg, a
nd w
heat
ger
m.
3.
In a
sm
all s
auce
pan
or s
kille
t, C
OM
BIN
E o
il a
nd p
anca
ke
syru
p.
4.
HE
AT
unt
il w
arm
. MIX
wel
l. 5.
A
DD
pan
cake
syr
up m
ixtu
re to
dry
ingr
edie
nts.
6.
M
IX w
ell a
nd S
PR
EA
D o
n co
okie
she
et o
r sh
allo
w p
an.
7.
BA
KE
in o
ven.
MIX
eve
ry 5
-10
min
utes
unt
il b
row
n an
d cr
isp
(abo
ut 1
5-20
min
utes
).
8.
AD
D r
aisi
ns a
nd n
uts
afte
r co
okin
g.
9.
ST
OR
E in
air
tigh
t con
tain
er
V
aria
tions
: O
ther
dri
ed f
ruit
s m
ay b
e us
ed.
For
chi
ldre
n ov
er 2
yea
rs o
f ag
e, h
oney
may
be
used
inst
ead
of
panc
ake
syru
p.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Leafy Tofu
Number of servings: 3 * 1 recipe will make 6-8 “taste” servings Ingredients: ½ (20-ounce) container tofu 1 bunch spinach
1 tablespoon oil 1 tablespoon soy sauce ½ teaspoon toasted sesame seeds Directions:1. DRAIN tofu. 2. DICE tofu into 1-inch cubes. 3. TEAR spinach into bite-sized pieces. 4. In a large pan, HEAT oil and SAUTÉ tofu cubes for a few
minutes. MOVE tofu to the center of the pan. 5. ADD spinach, and soy sauce. MIX. 6. COVER pan and COOK until spinach is wilted. 7. SPRINKLE toasted sesame seeds. Variations:May use other dark green leafy vegetables. May use frozen spinach instead of fresh spinach. Equipment
� Electric skillet or hot plate and wok � Knife � Cutting board � Measuring spoons � Colander � Plates and forks
* Always practice safe food handling techniques. Refer to Food Safety section.
Good Grinding for Wise Dining Leafy Tofu
- 209 -
- 210 -
10/2
010
10/2
010
L
EA
FY T
OFU
N
umbe
r of
serv
ings
: 6
Ingr
edie
nts:
1 (2
0-ou
nce)
con
tain
er to
fu
2
bunc
hes
spin
ach
1-
2 ta
bles
poon
s oi
l 2
tabl
espo
ons
soy
sauc
e
1 te
aspo
on to
aste
d se
sam
e se
eds
D
irec
tions
: 1.
D
RA
IN to
fu.
2.
DIC
E to
fu in
to 1
-inc
h cu
bes.
3.
T
EA
R s
pina
ch in
to b
ite-
size
d pi
eces
. 4.
In
a la
rge
pan,
HE
AT
oil
and
SA
UT
É to
fu c
ubes
for
a f
ew
min
utes
. MO
VE
tofu
to th
e ce
nter
of
the
pan.
5.
A
DD
spi
nach
, and
soy
sau
ce. M
IX.
6.
CO
VE
R p
an a
nd C
OO
K u
ntil
spi
nach
is w
ilte
d.
7. S
PR
INK
LE
toas
ted
sesa
me
seed
s.
Var
iatio
ns:
May
use
oth
er d
ark
gree
n le
afy
vege
tabl
es o
r ca
bbag
e.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
L
EA
FY T
OFU
N
umbe
r of
serv
ings
: 6
Ingr
edie
nts:
1 (2
0-ou
nce)
con
tain
er to
fu
2
bunc
hes
spin
ach
1-
2 ta
bles
poon
s oi
l 2
tabl
espo
ons
soy
sauc
e
1 te
aspo
on to
aste
d se
sam
e se
eds
D
irec
tions
: 1.
D
RA
IN to
fu.
2.
DIC
E to
fu in
to 1
-inc
h cu
bes.
3.
T
EA
R s
pina
ch in
to b
ite-
size
d pi
eces
. 4.
In
a la
rge
pan,
HE
AT
oil
and
SA
UT
É to
fu c
ubes
for
a f
ew
min
utes
. MO
VE
tofu
to th
e ce
nter
of
the
pan.
5.
A
DD
spi
nach
, and
soy
sau
ce. M
IX.
6.
CO
VE
R p
an a
nd C
OO
K u
ntil
spi
nach
is w
ilte
d.
7. S
PR
INK
LE
toas
ted
sesa
me
seed
s.
Var
iatio
ns:
May
use
oth
er d
ark
gree
n le
afy
vege
tabl
es o
r ca
bbag
e.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Peanut Butter Log
Yield: 1 log (10 pieces) *1 recipe will make 12-20 “taste” servings
Ingredients: ¼ cup plain cornflake cereal � cup nonfat powdered milk 1 tablespoon pancake syrup 6 tablespoons peanut butter Waxed paper Optional: ½ teaspoon vanilla extract 2 tablespoons raisins Directions:
1. In medium bowl, MIX cereal, powdered milk, and pancake syrup. 2. ADD peanut butter to the cereal mixture. 3. Optional: ADD vanilla extract and raisins. 4. MIX well. 5. Place mixture on waxed paper 13” X 15” long. 6. ROLL into log with waxed paper and refrigerate. 7. When ready to serve, SLICE into 2 inch pieces.
Variations: Other cereals may be used. Graham crackers may be used instead of cereal. Peanut butter may be creamy or chunky. For persons over 2 years of age, honey may be used instead of pancake syrup.
Good Grinding for Wise Dining Peanut Butter Log
- 211 -
Good Grinding for Wise Dining Peanut Butter Log
- 212 -
Equipment � Cutting board � Knife � Measuring cups � Measuring spoons � Mixing bowl (medium) � Mixing spoon � Napkins � Wax paper
*Always practice safe food handling techniques. Refer to Food Safety section.
10/2
010
10/2
010
PE
AN
UT
BU
TT
ER
LO
G
Yie
ld:
1 lo
g (2
0 pi
eces
) In
gred
ient
s:
½
cup
pla
in c
ornf
lake
cer
eal
⅔
cup
non
fat p
owde
red
milk
2 ta
bles
poon
s pan
cake
syru
p
¾ c
up p
eanu
t but
ter
Wax
pap
er
O
ptio
nal:
1 te
aspo
on v
anill
a ex
tract
¼
cup
rais
ins
Dir
ectio
ns:
1.
In m
ediu
m b
owl,
MIX
cer
eal,
pow
dere
d m
ilk, a
nd p
anca
ke
syru
p.
2.
AD
D p
eanu
t but
ter t
o th
e ce
real
mix
ture
. 3.
O
ptio
nal:
AD
D v
anill
a ex
tract
and
rais
ins.
4.
M
IX w
ell.
5.
PLA
CE
mix
ture
on
wax
ed p
aper
shee
t 13”
x15”
long
. 6.
R
OLL
into
log
with
wax
ed p
aper
and
refr
iger
ate.
7.
Whe
n re
ady
to se
rve,
SLI
CE
into
2 in
ch p
iece
s. V
aria
tions
: O
ther
cer
eals
may
be
used
. G
raha
m c
rack
ers m
ay b
e us
ed in
stea
d of
cer
eal.
Pean
ut b
utte
r may
be
crea
my
or c
hunk
y.
For c
hild
ren
over
2 y
ears
of a
ge, h
oney
can
be
used
inst
ead
of p
anca
ke
syru
p.
ALW
AY
S PR
AC
TIC
E SA
FE F
OO
D H
AN
DLI
NG
TEC
HN
IQU
ES.
PE
AN
UT
BU
TT
ER
LO
G
Yie
ld:
1 lo
g (2
0 pi
eces
) In
gred
ient
s:
½
cup
pla
in c
ornf
lake
cer
eal
⅔
cup
non
fat p
owde
red
milk
2 ta
bles
poon
s pan
cake
syru
p
¾ c
up p
eanu
t but
ter
Wax
pap
er
O
ptio
nal:
1 te
aspo
on v
anill
a ex
tract
¼
cup
rais
ins
Dir
ectio
ns:
1.
In m
ediu
m b
owl,
MIX
cer
eal,
pow
dere
d m
ilk, a
nd p
anca
ke
syru
p.
2.
AD
D p
eanu
t but
ter t
o th
e ce
real
mix
ture
. 3.
O
ptio
nal:
AD
D v
anill
a ex
tract
and
rais
ins.
4.
M
IX w
ell.
5.
PLA
CE
mix
ture
on
wax
ed p
aper
shee
t 13”
x15”
long
. 6.
R
OLL
into
log
with
wax
ed p
aper
and
refr
iger
ate.
7.
Whe
n re
ady
to se
rve,
SLI
CE
into
2 in
ch p
iece
s. V
aria
tions
: O
ther
cer
eals
may
be
used
. G
raha
m c
rack
ers m
ay b
e us
ed in
stea
d of
cer
eal.
Pean
ut b
utte
r may
be
crea
my
or c
hunk
y.
For c
hild
ren
over
2 y
ears
of a
ge, h
oney
can
be
used
inst
ead
of p
anca
ke
syru
p.
ALW
AY
S PR
AC
TIC
E SA
FE F
OO
D H
AN
DLI
NG
TEC
HN
IQU
ES.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Pina Colada Sauce
Yield: approximately 1 cup *1 recipe will make 8-10 “taste” servings
Ingredients: 1 (6-ounce) container low-fat vanilla yogurt � (12-ounce) can frozen 100% pineapple juice concentrate Coconut extract flavoring to taste Directions:
1. In a small bowl, MIX ingredients well. 2. COVER and REFRIGERATE. 3. SERVE with sliced fruit OR vegetable sticks.
Equipment � Measuring cups � Mixing bowl � Mixing spoon � Plates and spoons
*Always practice safe food handling techniques. Refer to Food Safety section.
Good Grinding for Wise Dining Pina Colada Sauce
- 213 -
- 214 -
10/2
010
10/2
010
Pina
Col
ada
Sauc
e
Yie
lds:
app
roxi
mat
ely
3 cu
ps
Ingr
edie
nts:
3
(6-o
unce
) co
ntai
ners
low
fat v
anil
la y
ogur
t 1
(12-
ounc
e) c
an f
roze
n 10
0% p
inea
pple
juic
e co
ncen
trat
e C
ocon
ut e
xtra
ct f
lavo
ring
to ta
ste
Dir
ectio
ns:
1.
In a
sm
all b
owl,
MIX
ingr
edie
nts
wel
l. 2.
C
OV
ER
AN
D R
EF
RIG
ER
AT
E. S
ER
VE
wit
h sl
iced
fru
it
OR
veg
etab
le s
tick
s.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Pina
Col
ada
Sauc
e
Yie
lds:
app
roxi
mat
ely
3 cu
ps
Ingr
edie
nts:
3
(6-o
unce
) co
ntai
ners
low
fat v
anil
la y
ogur
t 1
(12-
ounc
e) c
an f
roze
n 10
0% p
inea
pple
juic
e co
ncen
trat
e C
ocon
ut e
xtra
ct f
lavo
ring
to ta
ste
Dir
ectio
ns:
1.
In a
sm
all b
owl,
MIX
ingr
edie
nts
wel
l. 2.
C
OV
ER
AN
D R
EF
RIG
ER
AT
E. S
ER
VE
wit
h sl
iced
fru
it
OR
veg
etab
le s
tick
s.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Potato
Number of servings: 2 * 1 recipe will make 4-6 “taste” servings
Ingredients:1 medium potato
Directions:1. SCRUB potato well. 2. CUT approximately into 2-inch chunks. 3. PIERCE potato several times with a fork. MICROWAVE: 1. MICROWAVE on high 4-6 minutes. 2. COVER and LET STAND 5-10 minutes before serving. RICE COOKER: 1. PLACE steamer rack into rice cooker. Place about ½ inch of
water in rice cooker (not to go over the height of the rack). 2. PLACE potato in automatic rice cooker, COOK. 3. Potato is done when rice cooker automatically shuts off. * Crumpled foil or foil balls may be used instead of a steamer rack. Equipment
� Microwave or rice cooker � Knife � Cutting board � Foil or steamer rack (if using rice cooker) � Plates and forks
* Always practice safe food handling techniques. Refer to Food Safety section.
Good Grinding for Wise Dining Potato
- 215 -
- 216 -
9/20
09
9/20
09
POT
AT
OE
S N
umbe
r of
serv
ings
: 1
2 In
gred
ient
s:
6
med
ium
pot
atoe
s D
irec
tions
: 1.
S
CR
UB
pot
atoe
s w
ell;
RE
MO
VE
all
eye
s an
d sp
rout
s.
2.
CU
T a
ppro
xim
atel
y in
to 2
-inc
h ch
unks
. 3.
P
IER
CE
eac
h po
tato
sev
eral
tim
es w
ith
a fo
rk.
Var
iatio
ns:
MIC
RO
WA
VE
: 1.
P
LA
CE
in m
icro
wav
e an
d C
OO
K o
n hi
gh:
O
ne p
otat
o:
co
ok 4
-6 m
inut
es
T
wo
pota
toes
:
cook
6-8
min
utes
Thr
ee p
otat
oes:
co
ok 8
-12
min
utes
2.
C
OV
ER
and
LE
T S
TA
ND
5-1
0 m
inut
es b
efor
e se
rvin
g.
RIC
E C
OO
KE
R:
1.
PL
AC
E s
team
er r
ack
into
ric
e co
oker
. PL
AC
E a
bout
½ in
ch o
f w
ater
in r
ice
cook
er (
not t
o go
ove
r th
e he
ight
of
the
rack
).
2.
PL
AC
E p
otat
oes
in a
utom
atic
ric
e co
oker
and
CO
OK
. 3.
P
otat
oes
are
done
whe
n ri
ce c
ooke
r au
tom
atic
ally
shu
ts o
ff.
Hin
ts: C
rum
pled
foil
or fo
il ba
lls m
ay b
e us
ed in
stea
d of
a st
eam
er
rack
. Wra
ppin
g po
tato
es in
divi
dual
ly in
ti le
aves
may
resu
lt in
a
desi
rabl
e fla
vor.
TR
AD
ITIO
NA
L M
ET
HO
D:
BAK
E: In
ove
n or
toas
ter
oven
at 4
25°
F, B
AK
E f
or 3
0-45
min
utes
. BO
IL: I
n a
sauc
e pa
n/po
t, P
LA
CE
pot
atoe
s. A
DD
wat
er to
cov
er
pota
toes
. B
ring
to B
OIL
and
SIM
ME
R c
over
ed f
or 2
0-30
m
inut
es.
STEA
M: C
UB
E o
r S
LIC
E p
otat
oes.
PL
AC
E in
ste
amer
ove
r bo
ilin
g w
ater
. CO
VE
R a
nd S
IMM
ER
for
abo
ut 1
0-15
min
utes
.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
POT
AT
OE
S N
umbe
r of
serv
ings
: 1
2 In
gred
ient
s:
6
med
ium
pot
atoe
s D
irec
tions
: 1.
S
CR
UB
pot
atoe
s w
ell;
RE
MO
VE
all
eye
s an
d sp
rout
s.
2.
CU
T a
ppro
xim
atel
y in
to 2
-inc
h ch
unks
. 3.
P
IER
CE
eac
h po
tato
sev
eral
tim
es w
ith
a fo
rk.
Var
iatio
ns:
MIC
RO
WA
VE
: 1.
P
LA
CE
in m
icro
wav
e an
d C
OO
K o
n hi
gh:
O
ne p
otat
o:
co
ok 4
-6 m
inut
es
T
wo
pota
toes
:
cook
6-8
min
utes
Thr
ee p
otat
oes:
co
ok 8
-12
min
utes
2.
C
OV
ER
and
LE
T S
TA
ND
5-1
0 m
inut
es b
efor
e se
rvin
g.
RIC
E C
OO
KE
R:
1.
PL
AC
E s
team
er r
ack
into
ric
e co
oker
. PL
AC
E a
bout
½ in
ch o
f w
ater
in r
ice
cook
er (
not t
o go
ove
r th
e he
ight
of
the
rack
).
2.
PL
AC
E p
otat
oes
in a
utom
atic
ric
e co
oker
and
CO
OK
. 3.
P
otat
oes
are
done
whe
n ri
ce c
ooke
r au
tom
atic
ally
shu
ts o
ff.
Hin
ts: C
rum
pled
foil
or fo
il ba
lls m
ay b
e us
ed in
stea
d of
a st
eam
er
rack
. Wra
ppin
g po
tato
es in
divi
dual
ly in
ti le
aves
may
resu
lt in
a
desi
rabl
e fla
vor.
TR
AD
ITIO
NA
L M
ET
HO
D:
BAK
E: In
ove
n or
toas
ter
oven
at 4
25°
F, B
AK
E f
or 3
0-45
min
utes
. BO
IL: I
n a
sauc
e pa
n/po
t, P
LA
CE
pot
atoe
s. A
DD
wat
er to
cov
er
pota
toes
. B
ring
to B
OIL
and
SIM
ME
R c
over
ed f
or 2
0-30
m
inut
es.
STEA
M: C
UB
E o
r S
LIC
E p
otat
oes.
PL
AC
E in
ste
amer
ove
r bo
ilin
g w
ater
. CO
VE
R a
nd S
IMM
ER
for
abo
ut 1
0-15
min
utes
.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Pumpkin Shortbread
Yield: 20 pieces Ingredients:
Crust:1 cup butter (2 blocks)
½ cup white sugar 3 cups flour
Filling: 1 can (29-ounce) pumpkin 1½ cups white sugar 4 eggs 2 (12-ounce) cans of lowfat evaporated milk ½ teaspoon ginger ½ teaspoon cloves 1 teaspoon salt 1 teaspoon cinnamon Directions for crust: 1. In a medium bowl, CREAM butter and sugar. 2. ADD flour and MIX well. 3. PRESS mixture evenly into a 9x13 pan. Directions for filling: 1. PREHEAT oven to 425� F. 2. In a large bowl, MIX pumpkin and sugar thoroughly. 3. ADD eggs, evaporated milk, ginger, cloves, salt, and cinnamon
to pumpkin mixture and MIX well. 4. POUR pumpkin mixture into crust. 5. BAKE for 15 minutes at 425� F. 6. REDUCE heat to 350� F. 7. BAKE for 55 minutes or until done. 8. INSERT a toothpick or butter knife to test for doneness. (The toothpick/knife should come out clean.)
Good Grinding for Wise Dining Pumpkin Shortbread
- 217 -
Good Grinding for Wise Dining Pumpkin Shortbread
- 218 -
Equipment
� Oven � Mixing bowls � 9x13 pan � Toothpick or knife � Measuring cups � Measuring spoons � Plates and forks
* Always practice safe food handling techniques. Refer to Food Safety section.
10/2
010
10
/201
0
PU
MPK
IN S
HO
RT
BR
EA
D
Yie
lds:
20
piec
es
Ingr
edie
nts:
F
illi
ng:
C
rust
: 1
can
(29
ounc
es)
pum
pkin
1
cup
butt
er (
2 bl
ocks
) 1
½ c
ups
whi
te s
ugar
½ c
up w
hite
sug
ar
4 eg
gs
3
cups
flo
ur
2 (1
2 ou
nces
) ca
ns o
f
low
fat e
vapo
rate
d m
ilk
½ te
aspo
on g
inge
r ½
teas
poon
clo
ves
1 te
aspo
on s
alt
1 te
aspo
on c
inna
mon
Dir
ectio
ns fo
r cr
ust:
1.
In
a m
ediu
m b
owl,
CR
EA
M b
utte
r an
d su
gar.
2.
A
DD
flo
ur a
nd M
IX w
ell.
3.
PR
ES
S m
ixtu
re e
venl
y in
to a
9x1
3 pa
n.
Dir
ectio
ns fo
r fil
ling:
1.
P
RE
HE
AT
ove
n to
425
° F
. 2.
In
a la
rge
bow
l, M
IX p
umpk
in a
nd s
ugar
thor
ough
ly.
3.
AD
D e
ggs,
eva
pora
ted
mil
k, g
inge
r, c
love
s, s
alt,
and
cinn
amon
to p
umpk
in m
ixtu
re a
nd M
IX w
ell.
4.
PO
UR
pum
pkin
mix
ture
into
cru
st.
5.
BA
KE
for
15
min
utes
at 4
25°
F.
6.
RE
DU
CE
hea
t to
350°
F.
7.
BA
KE
for
55
min
utes
or
unti
l don
e.
8. I
NS
ER
T a
toot
hpic
k or
but
ter
knif
e to
test
for
don
enes
s. (
The
to
othp
ick
shou
ld c
ome
out c
lean
) A
LW
AY
S P
RA
CT
ICE
SA
FE
FO
OD
HA
ND
LIN
G T
EC
HN
IQU
ES
.
PUM
PKIN
SH
OR
TB
RE
AD
Y
ield
s: 2
0 pi
eces
In
gred
ient
s:
Fil
ling
:
Cru
st:
1 ca
n (2
9 ou
nces
) pu
mpk
in
1 cu
p bu
tter
(2
bloc
ks)
1 ½
cup
s w
hite
sug
ar
½
cup
whi
te s
ugar
4
eggs
3 cu
ps f
lour
2
(12
ounc
es)
cans
of
lo
wfa
t eva
pora
ted
mil
k ½
teas
poon
gin
ger
½ te
aspo
on c
love
s 1
teas
poon
sal
t 1
teas
poon
cin
nam
on
D
irec
tions
for
crus
t:
1.
In a
med
ium
bow
l, C
RE
AM
but
ter
and
suga
r.
2.
AD
D f
lour
and
MIX
wel
l. 3.
P
RE
SS
mix
ture
eve
nly
into
a 9
x13
pan.
D
irec
tions
for
fillin
g:
1.
PR
EH
EA
T o
ven
to 4
25°
F.
2.
In a
larg
e bo
wl,
MIX
pum
pkin
and
sug
ar th
orou
ghly
. 3.
A
DD
egg
s, e
vapo
rate
d m
ilk,
gin
ger,
clo
ves,
sal
t, an
d ci
nnam
on to
pum
pkin
mix
ture
and
MIX
wel
l. 4.
P
OU
R p
umpk
in m
ixtu
re in
to c
rust
. 5.
B
AK
E f
or 1
5 m
inut
es a
t 425
° F
. 6.
R
ED
UC
E h
eat t
o 35
0° F
. 7.
B
AK
E f
or 5
5 m
inut
es o
r un
til d
one.
8.
IN
SE
RT
a to
othp
ick
or b
utte
r kn
ife
to te
st f
or d
onen
ess.
(T
he
toot
hpic
k sh
ould
com
e ou
t cle
an)
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Quesadillas
Number of servings: 2.5 *1 recipe will make 20-30 “taste” servings
Ingredients: ½ tomato 1 cup grated cheese ½ (10-count) package small flour tortillas Optional: bell peppers round onions taco sauce beans: kidney, pinto, OR refried Directions:
1. DICE tomato and other optional ingredients. SETaside. 2. GRATE cheese. SET aside. 3. In a large skillet/pan, PLACE tortilla to warm. 4. SPRINKLE tomato and cheese on tortilla. 5. ADD optional ingredients on top of tortilla: CHOPPED bell peppers
OR round onions, taco sauce, and beans. 6. PLACE a second tortilla on top. 7. HEAT until cheese is melted. 8. CUT into wedges like a pizza.
Variations: Use other cheeses. Use other vegetables.
Good Grinding for Wise Dining Quesadillas
- 219 -
Good Grinding for Wise Dining Quesadillas
- 220 -
Equipment � Electric Skillet � Extension Cord � Can Opener � Cutting Board � Colander � Grater � Knife � Measuring cups � Mixing bowls � Spatula
*Always practice safe food handling techniques. Refer to Food Safety section.
10/2
010
10
/201
0
QU
ESA
DIL
LA
S N
umbe
r of
serv
ings
: 5
In
gred
ient
s:
1
tom
ato
2
cups
gra
ted
chee
se
1 (1
0-co
unt)
pac
kage
sm
all f
lour
tort
illa
s
Opt
iona
l: b
ell p
eppe
rs
rou
nd o
nion
s
tac
o sa
uce
b
eans
: kid
ney,
pin
to, O
R r
efri
ed
Dir
ectio
ns:
1.
DIC
E to
mat
oes
and
othe
r op
tion
al in
gred
ient
s. S
ET
as
ide.
2.
G
RA
TE
che
ese.
SE
T a
side
. 3.
In
a la
rge
skil
let/
pan,
PL
AC
E to
rtil
la to
war
m.
4.
SP
RIN
KL
E to
mat
o an
d ch
eese
on
tort
illa
. 5.
A
DD
Opt
iona
l ing
redi
ents
on
top
of to
rtil
la: C
HO
PP
ED
be
ll p
eppe
rs O
R r
ound
oni
ons,
taco
sau
ce, a
nd b
eans
. 6.
P
LA
CE
a s
econ
d to
rtil
la o
n to
p.
7.
HE
AT
unt
il c
hees
e is
mel
ted.
8.
C
UT
into
wed
ges
like
a p
izza
. V
aria
tions
: U
se o
ther
che
eses
. U
se o
ther
veg
etab
les.
A
LW
AY
S P
RA
CT
ICE
SA
FE
FO
OD
HA
ND
LIN
G T
EC
HN
IQU
ES
.
QU
ESA
DIL
LA
S N
umbe
r of
serv
ings
: 5
In
gred
ient
s:
1
tom
ato
2
cups
gra
ted
chee
se
1 (1
0-co
unt)
pac
kage
sm
all f
lour
tort
illa
s
Opt
iona
l: b
ell p
eppe
rs
rou
nd o
nion
s
tac
o sa
uce
b
eans
: kid
ney,
pin
to, O
R r
efri
ed
Dir
ectio
ns:
1.
DIC
E to
mat
oes
and
othe
r op
tion
al in
gred
ient
s. S
ET
as
ide.
2.
G
RA
TE
che
ese.
SE
T a
side
. 3.
In
a la
rge
skil
let/
pan,
PL
AC
E to
rtil
la to
war
m.
4.
SP
RIN
KL
E to
mat
o an
d ch
eese
on
tort
illa
. 5.
A
DD
Opt
iona
l ing
redi
ents
on
top
of to
rtil
la: C
HO
PP
ED
be
ll p
eppe
rs O
R r
ound
oni
ons,
taco
sau
ce, a
nd b
eans
. 6.
P
LA
CE
a s
econ
d to
rtil
la o
n to
p.
7.
HE
AT
unt
il c
hees
e is
mel
ted.
8.
C
UT
into
wed
ges
like
a p
izza
. V
aria
tions
: U
se o
ther
che
eses
. U
se o
ther
veg
etab
les.
A
LW
AY
S P
RA
CT
ICE
SA
FE
FO
OD
HA
ND
LIN
G T
EC
HN
IQU
ES
.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Salsa
Yield: approximately 2 cups *1 recipe will make 16-20 “taste” servings
Ingredients: 4 to 6 ounces tomatoes OR 1 (14.5-ounce) can whole tomatoes ¼ small round onion 1 tablespoon Chinese parsley ½ piece chili pepper ½ teaspoon lemon OR lime juice Directions:
1. Finely CHOP tomatoes, onions, and parsley. 2. MINCE chili pepper. 3. In a medium bowl, COMBINE tomatoes, onion, chili pepper, lemon
or lime juice, and Chinese parsley. 4. COVER and REFRIGERATE until ready to SERVE.
Variations:Canned stewed or diced tomatoes may be used instead of whole tomatoes. Salsa may be used as a dressing or dip. Chili flakes may be used instead of chili pepper.
Good Grinding for Wise Dining Salsa
- 221 -
Good Grinding for Wise Dining Salsa
- 222 -
Equipment � Can opener � Cutting board � Knife � Measuring spoons � Mixing bowls � Mixing spoon � Plates and spoons
*Always practice safe food handling techniques. Refer to Food Safety section.
10/2
010
10
/201
0
SAL
SA
Yie
ld:
app
roxi
mat
ely
4 cu
ps
Ingr
edie
nts:
½
- ¾
pou
nds
tom
atoe
s O
R 1
can
(28
-oun
ce)
who
le
tom
atoe
s
½ s
mal
l rou
nd o
nion
2
tabl
espo
ons
Chi
nese
par
sley
1 pi
ece
chil
i pep
per
1
teas
poon
lem
on O
R li
me
juic
e
D
irec
tions
: 1.
F
inel
y C
HO
P to
mat
oes,
oni
ons,
and
par
sley
. 2.
M
INC
E c
hili
pep
per.
3.
In
a m
ediu
m b
owl,
CO
MB
INE
tom
atoe
s, o
nion
, chi
li
pepp
er, l
emon
or
lim
e ju
ice,
and
Chi
nese
par
sley
. 4.
C
OV
ER
and
RE
FR
IGE
RA
TE
unt
il r
eady
to S
ER
VE
. V
aria
tions
: C
anne
d st
ewed
tom
atoe
s m
ay b
e us
ed in
stea
d of
who
le to
mat
oes.
S
alsa
may
be
used
as
a dr
essi
ng o
r di
p.
Chi
li f
lake
s m
ay b
e us
ed in
stea
d of
chi
li p
eppe
r.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
SAL
SA
Yie
ld:
app
roxi
mat
ely
4 cu
ps
Ingr
edie
nts:
½
- ¾
pou
nds
tom
atoe
s O
R 1
can
(28
-oun
ce)
who
le
tom
atoe
s
½ s
mal
l rou
nd o
nion
2
tabl
espo
ons
Chi
nese
par
sley
1 pi
ece
chil
i pep
per
1
teas
poon
lem
on O
R li
me
juic
e
D
irec
tions
: 1.
F
inel
y C
HO
P to
mat
oes,
oni
ons,
and
par
sley
. 2.
M
INC
E c
hili
pep
per.
3.
In
a m
ediu
m b
owl,
CO
MB
INE
tom
atoe
s, o
nion
, chi
li
pepp
er, l
emon
or
lim
e ju
ice,
and
Chi
nese
par
sley
. 4.
C
OV
ER
and
RE
FR
IGE
RA
TE
unt
il r
eady
to S
ER
VE
. V
aria
tions
: C
anne
d st
ewed
tom
atoe
s m
ay b
e us
ed in
stea
d of
who
le to
mat
oes.
S
alsa
may
be
used
as
a dr
essi
ng o
r di
p.
Chi
li f
lake
s m
ay b
e us
ed in
stea
d of
chi
li p
eppe
r.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Scrambled Tofu
Number of servings: 2 *1 recipe will make 8-16 “taste” servings
Ingredients: ½ (20-ounce) container tofu 1 ½ teaspoons butter ¼ (10-ounce) package bean sprouts 1 egg Salt and pepper to taste Optional: garlic watercress mushrooms cheese bell pepper green onions chop suey mix Directions:
1. DRAIN tofu. 2. In a small bowl, DICE or MASH tofu. 3. Optional: CRUSH garlic. SLICE: watercress, mushrooms, cheese, bell peppers, and green onions. 4. In a plan, MELT butter. ADD tofu. 5. ADD bean sprouts and optional ingredients. SAUTE over medium
heat until lightly BROWNED. 6. BEAT eggs and ADD to tofu mixture. COOK until firm. 7. SPRINKLE salt and pepper to taste. 8. STIR and COOK until firm.
Variations:SAUTE one or more optional ingredients with tofu. Season to taste.
Good Grinding for Wise Dining Scrambled Tofu
- 223 -
Good Grinding for Wise Dining Scrambled Tofu
- 224 -
Equipment � Electric skillet � Extension cord � Colander � Cutting board � Fork � Knife � Measuring spoons � Mixing bowls � Mixing spoon � Paper towel � Plates and forks
*Always practice safe food handling techniques. Refer to Food Safety section.
10/2
010
10/2
010
Sc
ram
bled
Tof
u
Num
ber
of se
rvin
gs: 4
In
gred
ient
s:
1 ½
teas
poon
s bu
tter
¼
(10
-oun
ce)
pack
age
bean
spr
outs
1
egg
Sal
t and
pep
per
to ta
ste
Opt
iona
l: g
arli
c
bell
pep
per
w
ater
cres
s gr
een
onio
ns
m
ushr
oom
s ch
op s
uey
mix
che
ese
D
irec
tions
: 1.
D
RA
IN to
fu.
2.
In a
sm
all b
owl,
DIC
E o
r M
AS
H to
fu.
3.
Opt
iona
l: C
RU
SH
gar
lic.
S
LIC
E: w
ater
cres
s, m
ushr
oom
s, c
hees
e, b
ell
pepp
ers,
and
gr
een
onio
ns.
4.
In a
pla
n, M
EL
T b
utte
r. A
DD
tofu
. 5.
A
DD
bea
n sp
rout
s an
d op
tion
al in
gred
ient
s. S
AU
TE
ove
r m
ediu
m h
eat u
ntil
ligh
tly
BR
OW
NE
D.
6.
BE
AT
egg
s an
d A
DD
to to
fu m
ixtu
re. C
OO
K u
ntil
fir
m.
7.
SP
RIN
KL
E s
alt a
nd p
eppe
r to
tast
e.
8.
ST
IR a
nd C
OO
K u
ntil
fir
m.
V
aria
tions
: S
AU
TE
one
or
mor
e op
tion
al in
gred
ient
s w
ith
tofu
. Sea
son
to ta
ste.
A
LW
AY
S P
RA
CT
ICE
SA
FE
FO
OD
HA
ND
LIN
G T
EC
HN
IQU
ES
.
Sc
ram
bled
Tof
u
Num
ber
of se
rvin
gs: 4
In
gred
ient
s:
1 ½
teas
poon
s bu
tter
¼
(10
-oun
ce)
pack
age
bean
spr
outs
1
egg
Sal
t and
pep
per
to ta
ste
Opt
iona
l: g
arli
c
bell
pep
per
w
ater
cres
s gr
een
onio
ns
m
ushr
oom
s ch
op s
uey
mix
che
ese
D
irec
tions
: 1.
D
RA
IN to
fu.
2.
In a
sm
all b
owl,
DIC
E o
r M
AS
H to
fu.
3.
Opt
iona
l: C
RU
SH
gar
lic.
S
LIC
E: w
ater
cres
s, m
ushr
oom
s, c
hees
e, b
ell
pepp
ers,
and
gr
een
onio
ns.
4.
In a
pla
n, M
EL
T b
utte
r. A
DD
tofu
. 5.
A
DD
bea
n sp
rout
s an
d op
tion
al in
gred
ient
s. S
AU
TE
ove
r m
ediu
m h
eat u
ntil
ligh
tly
BR
OW
NE
D.
6.
BE
AT
egg
s an
d A
DD
to to
fu m
ixtu
re. C
OO
K u
ntil
fir
m.
7.
SP
RIN
KL
E s
alt a
nd p
eppe
r to
tast
e.
8.
ST
IR a
nd C
OO
K u
ntil
fir
m.
V
aria
tions
: S
AU
TE
one
or
mor
e op
tion
al in
gred
ient
s w
ith
tofu
. Sea
son
to ta
ste.
A
LW
AY
S P
RA
CT
ICE
SA
FE
FO
OD
HA
ND
LIN
G T
EC
HN
IQU
ES
.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Skillet Fruit
Number of servings: 8 *1 recipe will make 6-8 “taste” servings Ingredients: ½ teaspoon lemon rind zest** 1 ½ - 2 cups fruit (fresh OR canned) � cup fruit juice OR water 1 tablespoon brown sugar 1 tablespoon butter Directions:
1. GRATE lemon zest. SET aside. 2. SLICE or DRAIN fruits and SET aside. 3. In a large pot, STIR lemon zest, fruit juice OR water and brown
sugar. 4. ADD butter and STIR until melted and sugar is dissolved. 5. ADD fruit. 6. MIX well and SERVE while hot.
Variations:Fresh mango, papaya, banana, drained mandarin oranges, or other canned fruits may be used. Use skillet fruit in place of syrup on French toast, pancakes, or waffles. ** zest is the outer most skin of citrus fruits
Good Grinding for Wise Dining Skillet Fruit
- 225 -
Good Grinding for Wise Dining Skillet Fruit
- 226 -
Equipment � Electric Skillet � Extension cord � Bowls � Can opener � Colander � Grater � Measuring cups � Measuring spoons � Mixing spoon
*Always practice safe food handling techniques. Refer to Food Safety section.
10/2
010
10/2
010
Sk
illet
Fru
it
Num
ber
of se
rvin
gs: 1
6 In
gred
ient
s:
½ t
easp
oon
lem
on r
ind
zest
**
1 ½
- 2
cup
s fr
uit (
fres
h or
can
ned)
1 / 8
cu
p fr
uit j
uice
OR
wat
er
1 ta
bles
poon
bro
wn
suga
r 1
tabl
espo
on b
utte
r
Dir
ectio
ns:
1.
GR
AT
E le
mon
zes
t. S
ET
asi
de
2.
SL
ICE
or
DR
AIN
fru
its
and
SE
T a
side
. 3.
In
a la
rge
pot,
ST
IR le
mon
zes
t, fr
uit j
uice
OR
wat
er a
nd
brow
n su
gar.
4.
A
DD
but
ter
and
ST
IR u
ntil
mel
ted
and
suga
r is
dis
solv
ed.
5.
AD
D f
ruit
. 6.
M
IX w
ell a
nd S
ER
VE
whi
le h
ot.
V
aria
tions
: F
resh
man
go, p
apay
a, b
anan
a, d
rain
ed m
anda
rin
oran
ges,
or
othe
r ca
nned
fru
its
may
be
used
. U
se s
kill
et f
ruit
in p
lace
of
syru
p on
Fre
nch
toas
t, pa
ncak
es, o
r w
affl
es.
** z
est i
s th
e ou
ter
mos
t ski
n of
cit
rus
frui
ts
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Skill
et F
ruit
Num
ber
of se
rvin
gs: 1
6 In
gred
ient
s:
½ t
easp
oon
lem
on r
ind
zest
**
1 ½
- 2
cup
s fr
uit (
fres
h or
can
ned)
1 / 8
cu
p fr
uit j
uice
OR
wat
er
1 ta
bles
poon
bro
wn
suga
r 1
tabl
espo
on b
utte
r
Dir
ectio
ns:
1.
GR
AT
E le
mon
zes
t. S
ET
asi
de
2.
SL
ICE
or
DR
AIN
fru
its
and
SE
T a
side
. 3.
In
a la
rge
pot,
ST
IR le
mon
zes
t, fr
uit j
uice
OR
wat
er a
nd
brow
n su
gar.
4.
A
DD
but
ter
and
ST
IR u
ntil
mel
ted
and
suga
r is
dis
solv
ed.
5.
AD
D f
ruit
. 6.
M
IX w
ell a
nd S
ER
VE
whi
le h
ot.
V
aria
tions
: F
resh
man
go, p
apay
a, b
anan
a, d
rain
ed m
anda
rin
oran
ges,
or
othe
r ca
nned
fru
its
may
be
used
. U
se s
kill
et f
ruit
in p
lace
of
syru
p on
Fre
nch
toas
t, pa
ncak
es, o
r w
affl
es.
** z
est i
s th
e ou
ter
mos
t ski
n of
cit
rus
frui
ts
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Somen Salad
Number of servings: 3 *1 recipe will make 9-12 “taste” servings
Ingredients: ½ (9-ounce) package somen noodles ½ head romaine lettuce ½ medium carrot ½ (6-ounce) block fish cake Optional: ½ cup leftover meats, imitation crab, OR char siu 2 tablespoons green onions Dressing: ½ teaspoon salt 1 tablespoon water 2 tablespoons sesame oil 2 tablespoons + 2 teaspoons sugar 2 tablespoons soy sauce ¼ cup vinegar Optional: 2 tablespoons sesame seeds Directions:
1. In a skillet, COOK somen noodles. SET aside. 2. SHRED the lettuce. 3. GRATE the carrot. 4. SLICE the fishcake and Optional items: meats, crab, or char siu. 5. Optional: CUT green onion into 1 inch lengths. 6. In a large platter or bowl, LAYER somen, lettuce, carrot, fishcake. (Optional: meats, crab, char siu, and green onions.) 7. COVER and REFRIGERATE until ready to SERVE. 8. In a small bowl, MIX dressing ingredients: salt, sesame oil, soy
sauce, water, sugar, vinegar, and Optional: sesame seeds. 9. Just before serving, SHAKE and POUR dressing over salad.
Variations: Soba noodles may be used. Other vegetables may be used.
Good Grinding for Wise Dining Somen Salad
- 227 -
Good Grinding for Wise Dining Somen Salad
- 228 -
Equipment � Electric skillet � Extension cord � Cutting board � Colander � Grater � Knife � Measuring cups � Measuring spoons � Mixing bowls � Tongs � Vegetable peeler � Plates and forks
*Always practice safe food handling techniques. Refer to Food Safety section.
10/2
010
10/2
010
SO
ME
N S
AL
AD
N
umbe
r of
serv
ings
: 6
Ingr
edie
nts:
1 (9
-oun
ce) p
acka
ge so
men
noo
dles
1 he
ad ro
mai
ne le
ttuce
1
med
ium
car
rot
1
(6 ½
-oun
ce) b
lock
fish
cak
e
Opt
iona
l: 1
cup
lefto
ver m
eats
, im
itatio
n cr
ab, o
r cha
r siu
¼
cup
gre
en o
nion
s
Dre
ssin
g:
1 te
aspo
on sa
lt ⅓
cup
suga
r
¼
cup
sesa
me
oil
½ c
up v
ineg
ar
¼
cup
soy
sauc
e
Opt
iona
l: ¼
cup
sesa
me
seed
s
2 ta
bles
poon
s wat
er
D
irec
tions
: 1.
In
a m
ediu
m p
ot, C
OO
K so
men
noo
dles
, SET
asi
de.
2.
SHR
ED th
e le
ttuce
. 3.
G
RA
TE th
e ca
rrot
. 4.
SL
ICE
the f
ishca
ke an
d O
ptio
nal i
tem
s: m
eats,
crab
, or c
har s
iu.
5.
Opt
iona
l: C
UT
gree
n on
ion
into
1 in
ch le
ngth
s. 6.
In
a la
rge
plat
ter o
r bow
l, LA
YER
som
en, l
ettu
ce, c
arro
t, fis
hcak
e,
(Opt
iona
l: m
eats
, cra
b, c
har s
iu, a
nd g
reen
oni
ons)
. 7.
C
OV
ER a
nd R
EFR
IGER
ATE
unt
il re
ady
to S
ERV
E.
8.
In a
jar,
MIX
dre
ssin
g in
gred
ient
s: sa
lt, se
sam
e oi
l, so
y sa
uce,
w
ater
, sug
ar, v
ineg
ar, a
nd O
ptio
nal:
sesa
me
seed
s. 9.
Ju
st b
efor
e se
rvin
g, S
HA
KE
and
POU
R d
ress
ing
over
sala
d.
Var
iatio
ns:
Soba
noo
dles
may
be
used
. O
ther
veg
etab
les m
ay b
e us
ed.
ALW
AY
S PR
AC
TIC
E SA
FE F
OO
D H
AN
DLI
NG
TEC
HN
IQU
ES.
SO
ME
N S
AL
AD
N
umbe
r of
serv
ings
: 6
Ingr
edie
nts:
1 (9
-oun
ce) p
acka
ge so
men
noo
dles
1 he
ad ro
mai
ne le
ttuce
1
med
ium
car
rot
1
(6 ½
-oun
ce) b
lock
fish
cak
e
Opt
iona
l: 1
cup
lefto
ver m
eats
, im
itatio
n cr
ab, o
r cha
r siu
¼
cup
gre
en o
nion
s
Dre
ssin
g:
1 te
aspo
on sa
lt ⅓
cup
suga
r
¼
cup
sesa
me
oil
½ c
up v
ineg
ar
¼
cup
soy
sauc
e
Opt
iona
l: ¼
cup
sesa
me
seed
s
2 ta
bles
poon
s wat
er
D
irec
tions
: 1.
In
a m
ediu
m p
ot, C
OO
K so
men
noo
dles
, SET
asi
de.
2.
SHR
ED th
e le
ttuce
. 3.
G
RA
TE th
e ca
rrot
. 4.
SL
ICE
the f
ishca
ke an
d O
ptio
nal i
tem
s: m
eats,
crab
, or c
har s
iu.
5.
Opt
iona
l: C
UT
gree
n on
ion
into
1 in
ch le
ngth
s. 6.
In
a la
rge
plat
ter o
r bow
l, LA
YER
som
en, l
ettu
ce, c
arro
t, fis
hcak
e,
(Opt
iona
l: m
eats
, cra
b, c
har s
iu, a
nd g
reen
oni
ons)
. 7.
C
OV
ER a
nd R
EFR
IGER
ATE
unt
il re
ady
to S
ERV
E.
8.
In a
jar,
MIX
dre
ssin
g in
gred
ient
s: sa
lt, se
sam
e oi
l, so
y sa
uce,
w
ater
, sug
ar, v
ineg
ar, a
nd O
ptio
nal:
sesa
me
seed
s. 9.
Ju
st b
efor
e se
rvin
g, S
HA
KE
and
POU
R d
ress
ing
over
sala
d.
Var
iatio
ns:
Soba
noo
dles
may
be
used
. O
ther
veg
etab
les m
ay b
e us
ed.
ALW
AY
S PR
AC
TIC
E SA
FE F
OO
D H
AN
DLI
NG
TEC
HN
IQU
ES.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Thousand Island Dressing
Yield: approximately 1½ cups * 1 recipe will make 16-24 “taste” servings Ingredients: 1 (8-ounce) container lowfat vanilla yogurt ¼ cup ketchup ¼ cup pickle relish ¼ teaspoon pepper Directions:1. In a small bowl, MIX yogurt, ketchup, pickles, and pepper. 2. CHILL for 1-2 hours before serving. Variations: Use as a dressing or dip for vegetables and salads in place of
mayonnaise. Equipment
� Mixing bowl � Measuring cups � Measuring spoons � Spoon
* Always practice safe food handling techniques. Refer to Food Safety section.
Good Grinding for Wise Dining Thousand Island Dressing
- 229 -
- 230 -
10/2
010
10/2
010
TH
OU
SAN
D IS
LA
ND
DR
ESS
ING
Y
ield
s: a
ppro
xim
atel
y 1
½ c
ups
Ingr
edie
nts:
1
(8
ounc
es)
cont
aine
r lo
wfa
t van
illa
yog
urt
¼ c
up k
etch
up
¼ c
up p
ickl
e re
lish
¼
teas
poon
pep
per
D
irec
tions
:
1.
In a
sm
all b
owl,
MIX
yog
urt,
ketc
hup,
pic
kles
and
pep
per.
2.
C
HIL
L f
or 1
-2 h
ours
bef
ore
serv
ing.
V
aria
tions
: U
se a
s a
dres
sing
or
dip
for
vege
tabl
es a
nd s
alad
s in
pla
ce o
f m
ayon
nais
e.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
TH
OU
SAN
D IS
LA
ND
DR
ESS
ING
Y
ield
s: a
ppro
xim
atel
y 1
½ c
ups
Ingr
edie
nts:
1
(8
ounc
es)
cont
aine
r lo
wfa
t van
illa
yog
urt
¼ c
up k
etch
up
¼ c
up p
ickl
e re
lish
¼
teas
poon
pep
per
D
irec
tions
:
1.
In a
sm
all b
owl,
MIX
yog
urt,
ketc
hup,
pic
kles
and
pep
per.
2.
C
HIL
L f
or 1
-2 h
ours
bef
ore
serv
ing.
V
aria
tions
: U
se a
s a
dres
sing
or
dip
for
vege
tabl
es a
nd s
alad
s in
pla
ce o
f m
ayon
nais
e.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Tuna Sunshine Mix
Yield: approximately 1 ½ cups *1 recipe will make 8-12 “taste” servings
Ingredients: 1 (5-ounce) can tuna in water ½ carrot ½ cup nonfat powdered milk ¼ cup mayonnaise Pepper to taste Optional: ¼ cup round onion ¼ cup celery 2 tablespoons pickle relish Directions:
1. DRAIN tuna. 2. GRATE carrot. 3. In a medium bowl, MIX tuna, carrot, powdered milk, mayonnaise,
and pepper together. 4. Optional: ADD finely CHOPPED onion, celery, and relish to mixture. 5. COVER and REFRIGERATE until ready to SERVE.
Variations: Use as a sandwich spread, cracker topping, or as a vegetable dip.
Good Grinding for Wise Dining Tuna Sunshine Mix
- 231 -
Good Grinding for Wise Dining
Tuna Sunshine Mix - 232 -
Equipment � Can opener � Colander � Cutting board � Grater � Knife � Measuring cups � Measuring spoons � Mixing bowl � Mixing spoon � Vegetable peeler � Plates and spoons
*Always practice safe food handling techniques. Refer to Food Safety section.
10/2
010
10/2
010
T
UN
A S
UN
SHIN
E M
IX
Yie
ld:
app
roxi
mat
ely
1½ c
up
Ingr
edie
nts:
1 (5
-oun
ce)
can
tuna
in w
ater
½ c
arro
t
½ c
up n
onfa
t pow
dere
d m
ilk
¼
cup
may
onna
ise
pe
pper
to ta
ste
O
ptio
nal:
¼
cup
rou
nd o
nion
¼ c
up c
eler
y
2 ta
bles
poon
s pi
ckle
rel
ish
Dir
ectio
ns:
1.
DR
AIN
tuna
. 2.
G
RA
TE
car
rot.
3.
In a
med
ium
bow
l, M
IX tu
na, c
arro
t, po
wde
red
mil
k,
may
onna
ise,
and
pep
per
toge
ther
. 4.
O
ptio
nal:
AD
D f
inel
y C
HO
PP
ED
oni
on, c
eler
y an
d re
lish
to
mix
ture
. 5.
C
OV
ER
and
RE
FR
IGE
RA
TE
unt
il r
eady
to S
ER
VE
. V
aria
tions
: U
se a
s a
sand
wic
h sp
read
, cra
cker
topp
ing,
or
as a
veg
etab
le d
ip.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
TU
NA
SU
NSH
INE
MIX
Y
ield
: a
ppro
xim
atel
y 1½
cup
In
gred
ient
s:
1
(5-o
unce
) ca
n tu
na in
wat
er
½
car
rot
½
cup
non
fat p
owde
red
mil
k
¼ c
up m
ayon
nais
e
pepp
er to
tast
e
Opt
iona
l:
¼ c
up r
ound
oni
on
¼
cup
cel
ery
2
tabl
espo
ons
pick
le r
elis
h D
irec
tions
: 1.
D
RA
IN tu
na.
2.
GR
AT
E c
arro
t. 3.
In
a m
ediu
m b
owl,
MIX
tuna
, car
rot,
pow
dere
d m
ilk,
m
ayon
nais
e, a
nd p
eppe
r to
geth
er.
4.
Opt
iona
l: A
DD
fin
ely
CH
OP
PE
D o
nion
, cel
ery
and
reli
sh to
m
ixtu
re.
5.
CO
VE
R a
nd R
EF
RIG
ER
AT
E u
ntil
rea
dy to
SE
RV
E.
Var
iatio
ns:
Use
as
a sa
ndw
ich
spre
ad, c
rack
er to
ppin
g, o
r as
a v
eget
able
dip
. A
LW
AY
S P
RA
CT
ICE
SA
FE
FO
OD
HA
ND
LIN
G T
EC
HN
IQU
ES
.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Trail Mix
Yield: 2 cups * 1 recipe will make 8-10 “taste” servings Ingredients:
1 cup circle shaped cereal 1 cup square shaped cereal (rice, wheat, corn – one or more
combined) Directions:1. In a large bowl, MIX circle shaped cereal and square shaped
cereal. 2. KEEP in airtight container.
Variations: For breakfast add milk and fresh fruits. Eat cereals with 100% fruit juice. Use a mixture of any 2 or more cereals. Add pretzels, nuts, and/or dried fruits. Equipment
� Measuring cups � Measuring bowl � Plates or napkins
* Always practice safe food handling techniques. Refer to Food Safety section.
Good Grinding for Wise Dining Trail Mix
- 233 -
Good Grinding for Wise Dining Trail Mix
- 234 -
10/2
010
10/2
010
T
RA
IL M
IX
Yie
lds:
4 c
ups
Ingr
edie
nts:
1
cup
circ
le s
hape
d ce
real
1
cup
squa
re s
hape
d ce
real
(ri
ce, w
heat
, cor
n –
one
or m
ore
com
bine
d)
D
irec
tions
:
1.
In a
larg
e bo
wl,
MIX
cir
cle
shap
ed c
erea
l and
squ
are
shap
ed
cere
al.
2.
KE
EP
in a
irti
ght c
onta
iner
. V
aria
tions
: F
or b
reak
fast
add
mil
k an
d fr
esh
frui
ts.
Eat
cer
eals
wit
h 10
0% f
ruit
juic
e.
Use
a m
ixtu
re o
f an
y 2
or m
ore
cere
als.
A
dd p
retz
els,
nut
s, a
nd/o
r dr
ied
frui
ts.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
T
RA
IL M
IX
Yie
lds:
4 c
ups
Ingr
edie
nts:
1
cup
circ
le s
hape
d ce
real
1
cup
squa
re s
hape
d ce
real
(ri
ce, w
heat
, cor
n –
one
or m
ore
com
bine
d)
D
irec
tions
:
1.
In a
larg
e bo
wl,
MIX
cir
cle
shap
ed c
erea
l and
squ
are
shap
ed
cere
al.
2.
KE
EP
in a
irti
ght c
onta
iner
. V
aria
tions
: F
or b
reak
fast
add
mil
k an
d fr
esh
frui
ts.
Eat
cer
eals
wit
h 10
0% f
ruit
juic
e.
Use
a m
ixtu
re o
f an
y 2
or m
ore
cere
als.
A
dd p
retz
els,
nut
s, a
nd/o
r dr
ied
frui
ts.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Tuna Dip
Yield: approximately 2 ½ cups * 1 recipe will make 16-20 “taste” servings Ingredients: 1 (6-ounce) can tuna in water
1 (16-ounce) container lowfat cottage cheese Optional: ¼ cup cheese 1 small carrot (approximately ¼ cup) 3-4 stalks green onion
Directions:8. DRAIN tuna 9. In a medium bowl, MIX tuna and cottage cheese. 10. Optional: GRATE cheese and carrot.
Finely CHOP onion. 11. COVER and REFRIGERATE until ready to serve. Variations:Serve with crackers or vegetable pieces. Serve as a dip or filling Equipment
� Can opener � Knife � Cutting board � Vegetable peeler � Vegetable grater � Mixing spoon � Mixing bowls (small) � Plates and spoons
* Always practice safe food handling techniques. Refer to food safety section.
Good Grinding for Wise Dining Tuna Dip
- 235 -
Good Grinding for Wise Dining Tuna Dip
- 236 -
10/2
010
10/2
010
T
UN
A D
IP
Y
ield
s: a
ppro
xim
atel
y 2
½ c
ups
Ingr
edie
nts:
1
(6 o
unce
s) c
an tu
na in
wat
er
1 (1
6 ou
nces
) co
ntai
ner
low
fat c
otta
ge c
hees
e O
ptio
nal:
¼
cup
che
ese
1sm
all c
arro
t (ap
prox
imat
ely
¼ c
up)
3-4
stal
ks g
reen
oni
on
D
irec
tions
:
1.
Dra
in tu
na.
2.
In a
med
ium
bow
l, M
IX tu
na a
nd c
otta
ge c
hees
e.
3.
Opt
iona
l: G
RA
TE
che
ese
and
carr
ot.
F
inel
y C
HO
P o
nion
4.
C
OV
ER
and
RE
FR
IGE
RA
TE
unt
il r
eady
to s
erve
V
aria
tions
: S
erve
wit
h cr
acke
rs o
r ve
geta
ble
piec
es.
Ser
ve a
s a
dip
or f
illi
ng.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
T
UN
A D
IP
Y
ield
s: a
ppro
xim
atel
y 2
½ c
ups
Ingr
edie
nts:
1
(6 o
unce
s) c
an tu
na in
wat
er
1 (1
6 ou
nces
) co
ntai
ner
low
fat c
otta
ge c
hees
e O
ptio
nal:
¼
cup
che
ese
1sm
all c
arro
t (ap
prox
imat
ely
¼ c
up)
3-4
stal
ks g
reen
oni
on
D
irec
tions
:
5.
Dra
in tu
na.
6.
In a
med
ium
bow
l, M
IX tu
na a
nd c
otta
ge c
hees
e.
7.
Opt
iona
l: G
RA
TE
che
ese
and
carr
ot.
F
inel
y C
HO
P o
nion
8.
C
OV
ER
and
RE
FR
IGE
RA
TE
unt
il r
eady
to s
erve
V
aria
tions
: S
erve
wit
h cr
acke
rs o
r ve
geta
ble
piec
es.
Ser
ve a
s a
dip
or f
illi
ng.
AL
WA
YS
PR
AC
TIC
E S
AF
E F
OO
D H
AN
DL
ING
TE
CH
NIQ
UE
S.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Tuna Tofu Salad
Number of Servings: 4 * 1 recipe will make 8-10 “taste” servings Ingredients:
½ head lettuce ½ small bunch Chinese parsley ½ medium round onion (OR ¼ bunch green onions) 1 tomato ½ (20-ounce) container firm tofu ½ (6-ounce) can tuna in water Dressing:2½ tablespoons soy sauce ½ teaspoon sesame oil 1½ teaspoons sugar
Optional: toasted sesame seeds Directions:1. CHOP lettuce, Chinese parsley, and onion. 2. DICE tomatoes. 3. DRAIN and CUT tofu into bite-sized pieces. 4. DRAIN tuna. 5. In a jar, MIX dressing ingredients: soy sauce, sesame oil,
sugar, and (optional) sesame seeds together. COVER and SET aside in refrigerator until ready to serve.
6. In a large bowl, TOSS lettuce, parsley, onions, tomatoes, tofu, and tuna. REFRIGERATE until ready to serve.
7. Just before serving, POUR dressing on salad and TOSS. Variations:Salmon may be used instead of tuna. Spinach, Chinese cabbage, watercress, or chop suey mix may be
used in place of lettuce. You may also use a combination of these ingredients.
Salad may be layered instead of tossed.
Good Grinding for Wise Dining Tuna Tofu Salad
- 237 -
Good Grinding for Wise Dining Tuna Tofu Salad
- 238 -
Equipment
� Knife � Cutting board � Can opener � Mixing bowl (large and small) � Measuring spoons � Plates and forks
* Always practice safe food handling techniques. Refer to food safety section.
10/2
010
10/2
010
T
UN
A T
OFU
SA
LA
D
Num
ber
of se
rvin
gs: 8
In
gred
ient
s:
1 he
ad le
ttuce
D
ress
ing:
1
smal
l bun
ch C
hine
se p
arsl
ey
⅓ c
up so
y sa
uce
1 m
ediu
m ro
und
onio
n
1 te
aspo
on se
sam
e oi
l O
R ½
bun
ch g
reen
oni
ons
3 te
aspo
on su
gar
2 m
ediu
m to
mat
oes
Opt
iona
l: to
aste
d se
sam
e se
eds
1 (2
0-ou
nce)
con
tain
er fi
rm to
fu
1 (5
-oun
ce) c
an tu
na in
wat
er
Dir
ectio
ns:
1.
CH
OP
lettu
ce, C
hine
se p
arsl
ey, a
nd o
nion
. 2.
D
ICE
tom
atoe
s. 3.
D
RA
IN a
nd C
UT
tofu
into
bite
-siz
ed p
iece
s. 4.
D
RA
IN tu
na.
5.
In a
jar,
MIX
dre
ssin
g in
gred
ient
s: so
y sa
uce,
sesa
me
oil,
suga
r an
d O
ptio
nal:
sesa
me
seed
s tog
ethe
r. C
OV
ER a
nd S
ET a
side
in
refr
iger
ator
unt
il re
ady
to S
ERV
E.
6.
In a
larg
e bo
wl,
TOSS
lettu
ce, p
arsl
ey, o
nion
s, to
mat
oes,
tofu
, an
d tu
na. C
OV
ER a
nd R
EFR
IGER
ATE
unt
il re
ady
to S
ERV
E.
7. J
ust b
efor
e se
rvin
g, P
OU
R d
ress
ing
on sa
lad
and
TOSS
.
Var
iatio
ns:
Salm
on m
ay b
e us
ed in
stea
d of
tuna
. Sp
inac
h, C
hine
se c
abba
ge, w
ater
cres
s, or
cho
p su
ey m
ix m
ayus
ed in
pl
ace
of le
ttuce
. You
may
als
o us
e a
com
bina
tion
of th
ese
ingr
edie
nts.
Sa
lad
may
be
laye
red
inst
ead
of to
ssed
.
ALW
AY
S PR
AC
TIC
E SA
FE F
OO
D H
AN
DLI
NG
TEC
HN
IQU
ES.
T
UN
A T
OFU
SA
LA
D
Num
ber
of se
rvin
gs: 8
In
gred
ient
s:
1 he
ad le
ttuce
D
ress
ing:
1
smal
l bun
ch C
hine
se p
arsl
ey
⅓ c
up so
y sa
uce
1 m
ediu
m ro
und
onio
n
1 te
aspo
on se
sam
e oi
l O
R ½
bun
ch g
reen
oni
ons
3 te
aspo
on su
gar
2 m
ediu
m to
mat
oes
Opt
iona
l: to
aste
d se
sam
e se
eds
1 (2
0-ou
nce)
con
tain
er fi
rm to
fu
1 (5
-oun
ce) c
an tu
na in
wat
er
Dir
ectio
ns:
1.
CH
OP
lettu
ce, C
hine
se p
arsl
ey, a
nd o
nion
. 2.
D
ICE
tom
atoe
s. 3.
D
RA
IN a
nd C
UT
tofu
into
bite
-siz
ed p
iece
s. 4.
D
RA
IN tu
na.
5.
In a
jar,
MIX
dre
ssin
g in
gred
ient
s: so
y sa
uce,
sesa
me
oil,
suga
r an
d O
ptio
nal:
sesa
me
seed
s tog
ethe
r. C
OV
ER a
nd S
ET a
side
in
refr
iger
ator
unt
il re
ady
to S
ERV
E.
6.
In a
larg
e bo
wl,
TOSS
lettu
ce, p
arsl
ey, o
nion
s, to
mat
oes,
tofu
, an
d tu
na. C
OV
ER a
nd R
EFR
IGER
ATE
unt
il re
ady
to S
ERV
E.
7. J
ust b
efor
e se
rvin
g, P
OU
R d
ress
ing
on sa
lad
and
TOSS
.
Var
iatio
ns:
Salm
on m
ay b
e us
ed in
stea
d of
tuna
. Sp
inac
h, C
hine
se c
abba
ge, w
ater
cres
s, or
cho
p su
ey m
ix m
ay u
sed
in
plac
e of
lettu
ce. Y
ou m
ay a
lso
use
a co
mbi
natio
n of
thes
e in
gred
ient
s.
Sala
d m
ay b
e la
yere
d in
stea
d of
toss
ed.
A
LWA
YS
PRA
CTI
CE
SAFE
FO
OD
HA
ND
LIN
G T
ECH
NIQ
UES
.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Good Grinding for Wise Dining Vegetable Namul
Number of servings: 4 *1 recipe will make 8-10 “taste” servings
Ingredients:1 clove garlic
1 medium carrot 1 bunch watercress 1 ½ cups boiling water 1 teaspoon sesame oil ¼ teaspoon sugar 3 tablespoons soy sauce Optional: � teaspoon cayenne pepper OR red pepper 1 teaspoon sesame seed Directions:
1. MINCE garlic. 2. GRATE carrot. 3. WASH watercress, REMOVE undesirable leaves and tough stems, and CUT into 1 inch lengths. 4. PLACE watercress in 1 ½ cups boiling water for 3 minutes. 5. DRAIN thoroughly. 6. In a large bowl, ADD garlic, sesame oil, sugar, and soy sauce. MIX well. 7. ADD watercress and carrots. 8. COVER and REFRIGERATE until ready to SERVE. 9. Optional: ADD cayenne pepper or finely chopped red pepper, and sesame seeds.
Variations: In place of watercress, use 1 package bean sprouts, 1 package chop suey mix, or cabbage.
Good Grinding for Wise Dining Vegetable Namul
- 239 -
Good Grinding for Wise Dining Vegetable Namul
- 240 -
Equipment � Electric skillet � Extension cord � Cutting board � Knife � Grater � Mixing bowls � Measuring cups � Measuring spoons � Mixing spoon � Vegetable peeler � Plates and forks
*Always practice safe food handling techniques. Refer to Food Safety section.
10/2
010
10/2
010
VE
GE
TA
BL
E N
AM
UL
N
umbe
r of
serv
ings
: 4
Ingr
edie
nts:
1 cl
ove
garli
c
1 m
ediu
m c
arro
t
1 bu
nch
wat
ercr
ess
1
½ c
ups b
oilin
g w
ater
1 te
aspo
on se
sam
e oi
l
¼ te
aspo
on su
gar
3
tabl
espo
ons s
oy sa
uce
O
ptio
nal:
⅛ te
aspo
on c
ayen
ne p
eppe
r OR
red
pepp
er
1
teas
poon
sesa
me
seed
D
irec
tions
: 1.
M
INC
E ga
rlic.
2.
G
RA
TE c
arro
t. 3.
W
ASH
wat
ercr
ess,
REM
OV
E un
desi
rabl
e le
aves
and
toug
h st
ems,
and
CU
T in
to 1
-inch
leng
ths.
4.
PLA
CE
wat
ercr
ess i
n 1
½ c
ups b
oilin
g w
ater
for 3
min
utes
. 5.
D
RA
IN th
orou
ghly
. 6.
In
a la
rge
bow
l, A
DD
gar
lic, s
esam
e oi
l, su
gar,
and
soy
sauc
e.
MIX
wel
l. 7.
A
DD
wat
ercr
ess a
nd c
arro
ts.
8.
CO
VER
and
REF
RIG
ERA
TE u
ntil
read
y to
SER
VE.
9.
O
ptio
nal:
AD
D c
ayen
ne p
eppe
r or f
inel
y ch
oppe
d re
d pe
pper
, and
se
sam
e se
eds.
V
aria
tions
: In
pla
ce o
f wat
ercr
ess,
use
1 pa
ckag
e be
an sp
rout
s, 1
pack
age
chop
su
ey m
ix, o
r cab
bage
. A
LWA
YS
PRA
CTI
CE
SAFE
FO
OD
HA
ND
LIN
G T
ECH
NIQ
UES
.
VE
GE
TA
BL
E N
AM
UL
N
umbe
r of
serv
ings
: 4
Ingr
edie
nts:
1 cl
ove
garli
c
1 m
ediu
m c
arro
t
1 bu
nch
wat
ercr
ess
1
½ c
ups b
oilin
g w
ater
1 te
aspo
on se
sam
e oi
l
¼ te
aspo
on su
gar
3
tabl
espo
ons s
oy sa
uce
O
ptio
nal:
⅛ te
aspo
on c
ayen
ne p
eppe
r OR
red
pepp
er
1
teas
poon
sesa
me
seed
D
irec
tions
: 1.
M
INC
E ga
rlic.
2.
G
RA
TE c
arro
t. 3.
W
ASH
wat
ercr
ess,
REM
OV
E un
desi
rabl
e le
aves
and
toug
h st
ems,
and
CU
T in
to 1
-inch
leng
ths.
4.
PLA
CE
wat
ercr
ess i
n 1
½ c
ups b
oilin
g w
ater
for 3
min
utes
. 5.
D
RA
IN th
orou
ghly
. 6.
In
a la
rge
bow
l, A
DD
gar
lic, s
esam
e oi
l, su
gar,
and
soy
sauc
e.
MIX
wel
l. 7.
A
DD
wat
ercr
ess a
nd c
arro
ts.
8.
CO
VER
and
REF
RIG
ERA
TE u
ntil
read
y to
SER
VE.
9.
O
ptio
nal:
AD
D c
ayen
ne p
eppe
r or f
inel
y ch
oppe
d re
d pe
pper
, and
se
sam
e se
eds.
V
aria
tions
: In
pla
ce o
f wat
ercr
ess,
use
1 pa
ckag
e be
an sp
rout
s, 1
pack
age
chop
su
ey m
ix, o
r cab
bage
. A
LWA
YS
PRA
CTI
CE
SAFE
FO
OD
HA
ND
LIN
G T
ECH
NIQ
UES
.
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Fu
nded
by:
E
xecu
tive
Off
ice
on A
ging
In
col
labo
ratio
n w
ith:
Uni
vers
ity
of H
awai
i C
olle
ge o
f T
ropi
cal A
gric
ultu
re a
nd H
uman
Res
ourc
es
Coo
pera
tive
Ext
ensi
on S
ervi
ces
Sup
plem
enta
l Nut
riti
on A
ssis
tanc
e P
rogr
am –
Edu
cati
on
(SN
AP
-Ed)
Glossary
Good Grinding for Wise Dining Glossary - 241 -
Good Grinding for Wise Dining Glossary
Adobo
Adobo is a Filipino dish that is usually made with chicken or pork and cooked slowly in a sauce made of vinegar, soy sauce (see soy sauce or shoyu), garlic, bay leaves, and black peppercorns.
Almond float
Almond float is a Chinese dessert made of almond flavored gelatin with canned fruits such as lychee and/or fruit cocktail.
Almond milk
Almond milk is an alternative to milk (from animals, i.e. cow's milk). It is a milky like liquid made from almonds.
Andagi Andagi is an Okinawan donut, a deep fried ball of dough. Arare
Arare are Japanese rice crackers flavored with soy sauce and other ingredients. Also known as mochi crunch and kaki mochi.
Azuki beans
Azuki beans are Asian red beans commonly sweetened and used as a filling or topping in desserts and baked goods.
Bacteria
Bacteria is a type of microorganism that is found naturally in the environment. It may cause food-borne illness if food is not handled properly.
Bagel
Bagel is a firm, doughnut-shaped roll made from yeast dough that is first boiled then baked.
Bagoong
Bagoong is a salty Filipino paste usually made from fermented fish or shrimp.
Baked beans
Baked beans is any dish similar in preparation to Boston Baked Beans which are beans baked slowly with salt pork or bacon, seasonings, and molasses or brown sugar.
Good Grinding for Wise Dining Glossary - 242 -
Bamboo
Bamboo eaten is the edible portion of young bamboo shoots. It is a brown or dull yellow vegetable.
Bean sprouts
Bean sprouts are sprouted mung beans but could also be the sprouts grown from seeds of any bean plant that is eaten as food.
Bento
Bento or lunch box is a type of take out container that usually consists of rice or noodles, a protein (i.e. fish, chicken, meat, seafoods), and pickled vegetables or cooked vegetables.
Bingo
Bingo is a game matching randomly selected numbers with the numbers on a BINGO game card.
Black beans
Black beans are small and oval shaped, typically used in Latin dishes. It is also known as turtle beans.
Black-eyed peas
Black-eyed peas are small, pale beige colored beans with a black "eye". The "eye" may also be brown, red, or yellow.
Bran
Bran is part of the whole grain. It is the outer shell of a grain, with B vitamins, trace minerals and rich in fiber.
Brown rice
Brown rice is rice with its husks removed, but hull intact. It is higher in protein, vitamins, and minerals than white rice.
Buckwheat
Buckwheat are seeds from a beech tree (not a grass) that is used like wheat. The seed is ground into a flour and used in pancake mixes and a Japanese noodle called soba. See soba.
Budget-friendly Budget-friendly means not expensive, affordable. Bulgur (cracked wheat)
Bulgur is a whole grain food also known as cracked wheat.
Good Grinding for Wise Dining Glossary - 243 -
Bulk purchasing
Bulk purchasing is buying foods in larger amounts for a lower price.
Burritos Burritos are flour tortillas rolled or folded around a filling. Buy one get one free
Buy one get one free is purchasing one item at regular price and getting the second item for free.
Calcium
Calcium is the most abundant mineral in our bodies, important to keep our bones and teeth strong. Calcium containing food items include dairy products (i.e. milk, cheese yogurt), some vegetables (i.e. spinach, broccoli) and some fortified products (see fortified) (i.e. soy milk, certain orange juices, certain cold cereals).
Carbohydrate
Carbohydrates are the body's main source of energy. It includes sugars, starches, and dietary fiber.
Chinese Cabbage
Chinese cabbage is also called Napa cabbage or Bok Choy in Chinese. It can be eaten raw, steamed, boiled, braised, stuffed, or stir-fried.
Chinese parsley
Chinese parsley is the coriander plant whose pungent leaves are used in Asian, Mexican, and other cuisines. Also known as cilantro.
Chop Chae
Chop Chae is a Korean cellophane/clear noodle dish with stir-fried vegetables which may include mushrooms, celery, carrots, onions, snow peas, egg, meat (i.e. chicken, beef) and flavoring such as soy sauce.
Chop Suey Mix
Chop Suey Mix is a mixture of vegetables that may include bean sprouts, carrots, cabbage, and watercress.
Chow Mein
Chow Mein are thin Chinese noodles that are stir-fried with vegetables (i.e. bean sprouts, onions, cabbage) and protein such as meat, chicken, tofu or seafood.
Good Grinding for Wise Dining Glossary - 244 -
Cilantro See Chinese parsley Club soda See sparkling water Coconut milk
Coconut milk is the creamy liquid extracted from fresh coconut meat with water added.
Cold cuts
Cold Cuts are precooked, precut and cured meats such as salami, bologna, ham and other meats, usually served cold in sandwiches. They are also known as deli meat.
Combo meal
Combo meal is a combination of a main meal (i.e. sandwich) with a side dish (i.e. French fries) and a drink.
Condensed cream of mushroom soup See Cream of Mushroom Soup Cottage cheese
Cottage cheese is a white, soft cheese that has its whey drained. As a result, it has lower levels of lactose than milk. It can be used with fruits, salads, desserts, in dressings and dips.
Cream cheese
Cream cheese is a white, smooth, creamy cheese, with a mild/bland taste. It is made from milk and/or cream.
Cream of Mushroom Soup
Cream of mushroom soup is a smooth thick soup made with mushrooms and usually with cream. Condensed cream of mushroom soup is a concentrated canned soup that is used as a base in many sauces and recipes.
Cuttlefish
Cuttlefish is a squid-like ocean creature commonly used as food in Asia and the Mediterranean. Cuttlefish is a popular snack when flavored and dried.
Dairy foods
Dairy foods are milk or milk-based foods/items such as milk, cheese, yogurt, butter, ice cream, etc.
Good Grinding for Wise Dining Glossary - 245 -
Dehydrated
Dehydrated is the removal of water or moisture.
Early Bird Special
Early Bird Special are discounted prices or special lower prices on food or services provided before a certain time of day.
Egg substitute
Egg substitute is an egg product that can take the place of regular whole eggs, but has replaced the yolks to lower the cholesterol or fat content.
Endosperm
Endosperm is part of the whole grain. It is the inner portion of the grain containing carbohydrate and some vitamins. It is the portion that is usually eaten.
English muffin
English muffin is a small round rather flattened bread product that is halved and toasted.
Environmentally friendly
Environmentally friendly is to be a "friend of the environment"; attempting to do the least amount of harm to the natural world.
Evaporated milk
Evaporated milk is canned milk with over half of its water removed, leaving a more dense liquid.
Family pack
Family pack is usually a bigger portion of a food or a meal that can feed a family at a cheaper price.
Fiber
Fiber is found in plant-based food items such as fruits, vegetables, legumes and grains. It is not fully digested and regulates bowel movements.
Fish paste
Fish paste is a concentrated paste made from fish. It is used for sauces or flavoring in dishes.
Fish sauce
Fish sauce is a clear, yellow-brown sauce made from fish that is fermented. It is also called patis (Filipino), nam pla (Thai), harm har (Chinese), and nuoc mam (Vietnamese).
Good Grinding for Wise Dining Glossary - 246 -
Fishcake or Fish cake
Fishcake is the general name for cooked and raw fish paste mixtures. Kamaboko is processed Japanese fishcake that typically is pink or red on the outside, white on the inside, and is very decorative when sliced.
Food poisoning
Food poisoning is an illness due to eating contaminated foods and could include abdominal pain, nausea, vomiting, high fever, and diarrhea.
Fortified
Fortification is the process by which vitamins and/or minerals are added to food items in addition to naturally occurring nutrients.
Frozen yogurt
Frozen yogurt is a lower fat alternative to ice cream, usually made from yogurt.
Fruit breads
Fruit breads are loaf-shaped baked goods made from a sweet dough or batter using one or more kinds of fruit.
Fruit cocktail
Fruit cocktail is a colorful fruit salad of diced and sliced fruit; typically a canned product unless specified as fresh.
Furikake
Furikake is a Japanese seasoning mix with a base of dried seaweed, sesame seeds, and salt.
Garbanzo bean
Garbanzo beans are also small, irregular shaped beans usually a pale beige color. It can also be yellow, brown, black or green and is also known as chickpeas. It is best known to be used in hummus, but can also be used in salads, main dishes, soups, dips.
Gelatin
Gelatin is a powder made from animal protein that produces a clear, colorless, tasteless and odorless, substance with gel forming properties when mixed with hot water. It can be added to sugar and other items to make fruit flavored gelatin desserts such as jello.
Germ
Germ is part of the whole grain. It is the inside or embryo of the grain. It has the highest concentration B vitamins, trace minerals and protein in the whole grain.
Good Grinding for Wise Dining Glossary - 247 -
Good hygiene practices
Good hygiene practices include thoroughly washing hands with soap and warm water before, during and after handling and preparing foods; making sure that towels, utensils, and surfaces are clean for preparing foods.
Granola
Granola is a baked crunchy mixture of oats, nuts, dried fruits, and possibly other ingredients; consumed as a breakfast cereal and snack food.
Halohalo
Halohalo is a Filipino dessert drink of milk, sugar, fruits, and ice or shaved ice.
Heavy syrup
Heavy syrup is a thick, sugary liquid used in packing canned fruits. See also light syrup.
Ice packs or coolants
Ice packs or coolants are ice substitutes that are frozen ahead of usage to keep foods cold.
Jalapeno poppers
Jalapeno poppers is a breaded jalapeno (a small/medium chile pepper) that is stuffed with either cheese and/or cream cheese and deep fried.
Jerky
Jerky are flavored strips of meat or fish that have become preserved through drying and do not require refrigeration. This makes it ideal for camping and the outdoors, as well as a snack anytime at home.
Jook
Jook is a thick Chinese rice soup containing bits of chicken, turkey, or pork.
Kabobs
Kabobs are skewers of cubed meat and vegetables, or seafood and vegetables that are grilled; or can be any skewered foods such as cut up fresh fruit for fruit kabobs.
Kaki mochi See arare Kamaboko See fishcake Katsu
Katsu is a Japanese breaded, deep fried cutlet (i.e. chicken, pork, fish, and beef).
Good Grinding for Wise Dining Glossary - 248 -
Kernel
Kernel is the name for the entire whole grain consisting of the bran, endosperm, and germ. The outer husk is removed and not consumed in the whole grain product.
Kidney bean
Kidney bean is a type of bean that is named for its shape (a kidney). It can be used in chili, salads, soups, with rice dishes.
Legumes
Legumes are members of the pea family that include beans, peas, peanuts, and lentils. Legumes are rich in protein, fiber and other nutrients.
Lentils
Lentils are members of the legume family and their nutritious flat round seeds have been very important for the diets of the people of India, Africa, and the Middle East.
Light syrup
Light syrup is a sugary liquid used in packing canned fruits. See heavy syrup.
Limu
Limu is a Hawaiian word referring to seaweed. There are many types of limu eaten in Hawaii. See also Ogo.
Long Rice
Long rice is a clear dried bean curd noodle, usually made from mung beans.
Luau Luau is a Hawaiian feast. Lumpia Lumpia is a Filipino spring roll (see spring roll). Luncheon meat
Luncheon meat is a processed, precooked, prepackaged meat usually made from pork.
Malasadas
Malasadas are Portuguese donuts that are deep fried and usually covered with sugar.
Good Grinding for Wise Dining Glossary - 249 -
Manapua
Manapua are Chinese buns either steamed white or baked golden brown filled with slightly sweetened pork and other savory and sweet fillings.
Mandoo
Mandoo are Korean dumplings usually filled with meat (pork, shrimp, beef or chicken) with vegetables (bean sprouts, carrots, cabbage, etc). They can be prepared by pan frying, steamed or simmered.
Marinade
Marinade is a flavorful sauce in which food is soaked to enhance flavor and/or to be tenderized.
Marinara sauce
Marinara sauce is a robust tomato sauce made with onions, garlic, and spices.
Marinate
Marinate is to allow meat, fish, or vegetables to soak in a marinade.
` Microwavable container
Microwavable container is a dish or vessel that is safe to use to heat food in the microwave.
Minerals
Minerals are needed for growth and regulation of body functioning and processes.
Mini plate lunch
Mini plate lunch is a smaller version of a regular plate lunch. See plate lunch
Mochi crunch See arare Mustard greens
Mustard greens or cabbage is also referred to as Kai Choy or Gai Choy in Chinese. It can be eaten raw, steamed, boiled, braised, stuffed, or stir-fried.
Musubi Musubi is a Japanese rice ball. Namul Namul is blanched vegetables in a Korean dressing Navy bean
Navy bean is a type of white bean found in canned pork and bean products.
Good Grinding for Wise Dining Glossary - 250 -
Non-dairy calcium foods
Non-dairy calcium foods are usually used when people cannot consume dairy or dairy products such as milk, yogurt, cheese, etc. Examples of non-dairy calcium foods include fortified soy, rice or almond milk, almonds, beans, canned salmon and/or sardines with bones.
Nonperishable foods
Nonperishable foods are foods that do not need refrigeration or freezing and can be stored for long periods of time such as dried beans, canned goods, and stable jarred items.
Nuoc mam
Nuoc mam is a Vietnamese fish sauce. It is used as a dipping sauce or to flavor dishes.
Nutrients
Nutrients are substances in food that the body can use for energy, for growth and repair, regulate function, and to maintain health.
100% juice
100% juice is a beverage made entirely of fruit juice with nothing else added as filler.
Ogo
Ogo is the Japanese word for certain types of seaweed. See limu.
Oyster sauce
Oyster sauce is a thick, brown sauce that is used for flavoring/seasoning Asian dishes. It is typically made from fermented oysters.
Pancit
Pancit is a stir-fried Filipino noodle dish with rice and/or egg noodles, vegetables and meat (chicken or seafood).
Parfait
Parfait is a cold dessert made of layers of fruit, syrup, ice cream, and whipped cream. A lower calorie version may have layers of fruit, yogurt, and low-fat whipped topping.
Patis Patis is a Filipino fish sauce used to flavor dishes. Perishable foods
Perishable foods are foods that require refrigeration or freezing to prevent spoilage.
Good Grinding for Wise Dining Glossary - 251 -
Pinto bean
Pinto bean is a small pink or beige bean with reddish brown spots. It is commonly used in American Southwest and Mexican dishes.
Pita bread
Pita bread is a thin flat bread. When it can be opened into two layers to form a pocket it is known as pocket bread.
Pita chips
Pita chips are crispy wedges for snacking or dipping made by slicing and baking pita bread.
Plate lunch
Plate lunch is a general term used for a take out menu item, usually consisting of two scoops of white rice, meat, and macaroni salad. It is part of Hawaii's local culture integrating different ethnic foods.
Plate method
Plate method is a way of eating food proportionally which simplifies eating healthfully. Veggies and fruits fill half the plate; a starch fills a forth of the plate and a protein food filling the remaining fourth. Veggies and fruits may be piled high while starches and protein foods must be no more than half an inch high.
Pocket bread See pita bread Poi Poi is mashed taro root mixed with water.
Poke
Poke is a cubed raw fish salad, which usually consists of raw fish, limu or ogo (seaweed), green onion, sesame seed oil, salt, soy sauce, and chili peppers.
Potluck
Potluck is a get-together of people in which everyone brings a dish, food, or other items related to the gathering (i.e. paper goods, utensils, beverages, games). Each dish, food, or item are shared among participants.
Powdered milk
Powdered milk is a dried milk made from dried milk solids. It can be used as a substitute for liquid fresh milk and does not have to be refrigerated.
Good Grinding for Wise Dining Glossary - 252 -
Protein
Protein is important to build muscle, process nutrients, and health. Sources of protein include animal sources such as meat, eggs, and dairy products and non-animal sources such as legumes.
Pull date
Pull date is the date on a food product by which the item must be sold or it must be pulled from the shelf.
Rain check
Rain check is a claim issued by a store that allows a customer to purchase an item at the sale price when the sold out item is again in-stock.
Rice milk
Rice milk is a milky-like beverage made from rice. It is an alternative to milk (from animals).
Rotisserie chicken
Rotisserie chicken is a whole chicken that is roasted while spinning on a metal rod in an oven or over a fire.
Russet potato
Russet potato is a type of potato that has brown skin and white inner flesh. It is commonly used for baking.
Saimin
Saimin is an Asian noodle soup dish that is distinctive to Hawaii (Japanese/Chinese origin). It is usually garnished with egg, char siu (Chinese barbeque pork) and/or luncheon meat, kamaboko (steamed fish cake), and green onions.
Salsa
Salsa is a sauce that is made from fruit and vegetables. It is usually tomato-based and spiced with chilies. It is commonly used as a condiment.
Sell by date
Sell by date is the last day in which products should be sold at the grocery store.
Seltzer or seltzer water See sparkling water Senior discount
Senior discount is a discount given to older adults (age varies) that is usually designated on certain days of the week or time of day.
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Shave ice or Shaved ice
Shave ice or shaved ice is a local treat made of a mound of finely shaven ice compacted into a paper cone then sweetened with colorful fruit-flavored syrups.
Shelf life
Shelf life is the period of time during which a food may be stored and remain suitable for use.
Shoyu Shoyu, see soy sauce Shoyu chicken
Shoyu chicken is chicken soaked and simmered in a sauce often consisting of soy sauce, garlic, ginger, sugar, and pepper.
Shrimp paste Shrimp paste is a paste made from fermented shrimp. Slow cooker
Slow cooker is a heavy ceramic pot with an electric heating element designed to simmer foods over many hours.
Smoothie
Smoothie is a creamy beverage made of fruit blended with juice, milk, or yogurt.
Soba Soba is Japanese buckwheat noodles Soda water See sparkling water Somen Somen are white Japanese noodles. Sour cream
Sour cream is a cream that is fermented by certain bacteria cultures which makes the cream sour. Other additives give the cream a thick and smooth texture.
Soy milk
Soy milk is an alternative to milk (from animals). It is a milky like liquid made from soybeans.
Soy sauce
Soy sauce is a salty dark brown sauce made from fermented soy beans. It is called shoyu in Japanese and is commonly used in Asian cooking.
Good Grinding for Wise Dining Glossary - 254 -
Sparkling water
Sparkling water is plain carbonated water, also called soda water, seltzer water, and club soda.
Spring rolls
Spring rolls are deep fried pastry rolls. It is made from a rice or flour wrapper and filled with thinly sliced vegetables and meat.
Standing time
Standing time is the period of time after cooking when the food must be left alone before it is to be eaten.
Starch
Starch is a type of carbohydrate and provides energy. It is found in grains, some fruits and vegetables, legumes, nuts and seeds
Stir-fry
Stir-fry is a method of cooking food, constantly stirring over high heat in a pan or wok.
Tako Tako is Japanese for octopus. Tapioca pudding
Tapioca pudding is a pudding that is made from tapioca pearls (small translucent balls). Tapioca comes from the root of the Cassava plant.
Tempura
Tempura is a Japanese dish in which food (i.e. shrimp, vegetables, etc) is battered and deep fried.
Tofu
Tofu is a bean curd that is made from coagulated soy milk and pressed together to make tofu blocks.
Tortilla
Tortillas are Mexican flat breads that are round and are most commonly made from corn or wheat.
Tortilla chips
Tortilla chips are deep fried or baked chips made from tortillas. Tortillas are Mexican flat breads that are round and are most commonly made from corn or wheat.
Trail mix
Trail mix is a mixture of nuts, dried fruits, and other items originally intended for snacking on hikes.
Good Grinding for Wise Dining Glossary - 255 -
Turkey pepperoni
Turkey pepperoni are thin slices of spicy Italian sausage that uses ground turkey instead of pork and beef for a lower fat content.
Use by date
Use by date tells the consumer the date at which food items should be consumed.
Value meal
Value meals are items that are offered at a lower price if purchased as a group, compared to the cost of the items if individually purchased.
Veggie burger
Veggie burger is a non-meat or vegetarian sandwich patty that resembles a beef hamburger.
Veggie sticks
Veggie sticks are vegetables such as celery and carrots that are cut into stick-like pieces to eat with your fingers.
Vitamins
Vitamins are needed for reproduction, growth and maintenance (i.e. Vitamin C, B's, A, D, E, K, etc.).
Water chestnut
Water chestnut is a small white-fleshed, crispy plant (not a nut) often used in Asian cooking.
Watercress
Watercress is a green vegetable with small leaves and bitter taste that is grown partially in water.
White beans
White beans are white colored beans with varieties such as Navy or Great Northern; used in soups, salads, main dishes, or dips.
Whole grain barley
Whole grain barley is a whole grain with its husk removed, but hull in tact. Barley is used to make bread, beer, as animal feed, or eaten by itself in soups, salads and other entrees.
Whole grain cornmeal
Whole grain cornmeal is made from ground corn. It is commonly used to make cornbread, grits, corn tortillas, polenta.
Good Grinding for Wise Dining Glossary - 256 -
Whole rye
Whole rye is a whole grain. It has similar characteristics to wheat, but with a more distinctive taste (i.e. rye bread).
Whole wheat bread
Whole wheat bread is bread made from whole wheat flour (see whole wheat flour).
Whole wheat crackers
Whole wheat crackers are crackers made from whole wheat flour (see whole wheat flour).
Whole wheat flour
Whole wheat flour is made from the whole grain kernel including the bran, germ and endosperm.
Whole wheat pasta
Whole wheat pasta is pasta made from whole wheat flour (see whole wheat flour).
Whole wheat sandwich buns
Whole wheat sandwich buns is a type of whole wheat bread, (i.e. hamburger or hotdog bun).
Whole wheat tortilla
Whole wheat tortilla is made from whole wheat flour (see whole wheat flour)
Wild rice
Wild rice is a whole grain from aquatic grass. It is high in protein and fiber and low in fat.
Won ton or wonton
Wonton is a Chinese dumpling that is wrapped with a flour wrapper with filling of meat, vegetable and flavoring (i.e. minced pork, shrimp, onion, ginger, sesame oil and soy sauce, etc). It can be fried, steamed or served in hot soup with rice or noodles.
Wraps
Wraps are thin, sheets of bread-like material that are rolled around fillings (as in meat, fish, or vegetables).
Yogurt
Yogurt is a sour/tart dairy product made of fermented milk, mixed with a bacteria culture.
Zest
Zest is the outer-most skin of citrus fruits that is grated or cut into thin strips for flavoring.
Wonton Wontons are a Chinese dumpling that is wrapped with a flour wrapper with filling of meat, vegetable and flavoring (i.e. minced pork, shrimp, onion, ginger, sesame oil and soy sauce, etc). It can be fried, steamed or served in hot soup with rice or noodles.
Wraps Wraps are thin, sheets of bread-like material that are rolled around fillings (as in meat, fish, or vegetables).
Yogurt Yogurt is a sour/tart dairy product made of fermented milk, mixed with a bacteria culture.
Zest Zest is the outer-most skin of citrus fruits that is grated or cut into thin strips for flavoring
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Good Grinding for Wise DiningGlossary
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Appendix
Good Grinding for Wise Dining Catchy Phrases
A -1 Appendix
Good Grinding for Wise Dining “Catchy Phrases”
Lesson* Topic Phrase 1 (1-1) No-Cook Cooking No-cook cooking 2 (1-2) Two Portion
Meals Sharing is caring
3 (1-3) Food Storage No need, no buy 4 (1-4) One-pot Meals One pot hits the spot! 5 (1-5) Microwave Meals Time is what we save when we
microwave 6 (1-6) Meals in Minutes Do little steps ahead and we'll be
quickly fed 7 (2-1) Fruits and
Veggies Fruits and Veggies – More Matters
8 (2-2) Eating Out When eating out, choose fruits and veggies for your mouth
9 (2-3) Wellness Promotion
Create a plate with fruits and veggies
10 (2-4) Seasonality of Fruits and Veggies
Fruits and veggies are best in season and priced within reason
11 (2-5) Spending Less, Eating Better
Shop smart for a healthy start
12 (2-6) Meal Planning Let’s make a meal plan, yes, we can
13 (3-1) Healthy Bones Sticks and stones no break my bones, but calcium foods will help it
14 (3-2) Nutritious Snacking
Eat a little, a lot (do it often)
15 (3-3) Whole Grains Whole grains, we go. Go, go whole grains!
16 (3-4) Fruits and Veggies – All Forms Matter
All forms matter so put more on your platter
17 (3-5) Protein-Rich Foods
I vary, you vary, we all vary our protein!
Good Grinding for Wise Dining
Catchy Phrases A -1a Appendix
18 (3-6) Breakfast Let’s start great with a breakfast plate
19 (4-1) Favorite Foods Comfort foods can be good, add fruits and veggies…yes we should!
20 (4-2) Sugars/Fats/Salts Caution foods…watch out! 21 (4-3) Living Local Try all kinds! 22 (4-4) Local Healthy
Snacks Snacks are fine, especially, the
local healthy kind 23 (4-5) Delicious
Desserts Let’s have our dessert and eat it
too, especially when it’s healthy for you
24 (4-6) Get Togethers Keep it simple and enjoy the people
*Original lesson numbers are in ( ). (e.g. (1-1) is Module 1- Lesson 1)
Good Grinding for Wise Dining Appendix
A-2
ANSWERS TO
SAFE FOOD HANDLING MATCHING GAME – Safe or Not Safe?
1. Empty garbage often. Keep area clean.
Statement is SAFE
→
2. If leftover food does NOT
smell bad, taste bad, or look bad, it’s okay to eat.
Statement is NOT SAFE
Good Grinding for Wise Dining Appendix
A-2a
3. Store foods as soon as you get home.
Statement is SAFE
4. Keep raw meat and poultry juices away from other foods.
Statement is SAFE
Good Grinding for Wise Dining Appendix
A-2b
5. Wash hands with soap and water before preparing foods.
Statement is SAFE
6. Keep hot foods hot, cold
foods cold.
Statement is SAFE
Good Grinding for Wise Dining Appendix
A-2c
7. Don’t leave perishable
foods out for more than 2 hours.
Statement is SAFE
8. Frozen foods can be
thawed on the kitchen counter.
Statement is NOT SAFE
Good Grinding for Wise Dining Instructor Guide Pg 5 of 7
Tally Sheet and Final Evaluation Checklist
Good Grinding for Wise Dining Instructor Guide
Tally Sheet and Final Evaluation Checklist
Two different lessons should be presented each month. Since there are 12 lessons, the entire curriculum should be completed in 6 months.
Tally Sheets should be submitted immediately after each lesson.
Please give the Final Evaluation one month after the last of the 12 lessons are completed. For example, if the last lesson is given on the third Monday in June, give the Final Evaluation on the third Monday in July.
LessonDate
Tally Sheet Date Sent
Module 1: Strategies for Eating � Lesson 1: Easy Meals�� Lesson 2: Sharing Meals�� Lesson 3: Food Storage�
Module 2: Choosing Foods � Lesson 1: Fruits and Veggies�� Lesson 2: Eating Out�� Lesson 3: Eating for Wellness�
Module 3: Regular Eating � Lesson 1: Healthy Bones�� Lesson 2: Nutritious Snacking�� Lesson 3: Whole Grains�
Module 4: Celebration Foods � Lesson 1: Favorite Foods�� Lesson 2: Sugars/Fats/Salts�� Lesson 3: Living Local�
Final Evaluation
Good Grinding for Wise Dining Appendix
Tally Sheet and Final Evaluation Checklist
A-3
Good Grinding for Wise Dining Instructor Guide Final Evaluation
Please give the Final Evaluation one month after the last of the 12 lessons are completed. For an example, if the last lesson is given on the third Monday in June, give the Final Evaluation on the third Monday in July.
Ask someone in the audience to assist you. Have them count the total number of participants in the audience and record the number on evaluation form. Have them count the number of participants agreeing with each statement and record the number on the evaluation form.
Island: Site:
Leader: Date:
Number of Total Participants:
Yes No Sometimes
I make and eat easy meals.
I eat fruits and veggies at breakfast, lunch, dinner, and snacks. I eat small meals and snacks throughout the day. I eat food with fruits and veggies, even on special occasions. I wash my hands before making and eating food.
I drink water regularly through the day.
Good Grinding for Wise Dining Instructor Guide Pg 6 of 7
Final Evaluation
A-4
Good Grinding for Wise Dining Appendix
Final Evaluation
Funded By:
Executive Office on Aging
In Collaboration With:
University of Hawaii at Manoa
College of Tropical Agriculture and Human Resources
Cooperative Extension Service
Supplemental Nutrition Assistance Program-Education
(SNAP-Ed)
CATCHY PHRASES
No-cook cooking Sharing is caring No need, no buy
One pot hits the spot! Time is what we save when we microwave
Do little steps ahead and we'll be quickly fed Fruits and Veggies – More Matters
When eating out, choose fruits and veggies for your mouth Create a plate with fruits and veggies
Fruits and veggies are best in season and priced within reason Shop smart for a healthy start
Let’s make a meal plan, yes, we can Sticks and stones no break my bones, but calcium foods will help it
Eat a little, a lot (do it often) Whole grains, we go. Go, go whole grains! All forms matter so put more on your platter
I vary, you vary, we all vary our protein! Let’s start great with a breakfast plate
Comfort foods can be good, add fruits and veggies…yes we should! Caution foods…watch out!
To find the nearest SNAP Office in Hawaii, contact the Hawaii State
Information Hotline at (808) 643-1643 or log onto the Web at : http://www.hawaii.gov/dhs