WAHA PROPOSED CLASSES:

Basic Strategy: Provide an enriching experience for the control groups to establish greater value and participation throughout the research period. The investment in resources will be greater for this group. The walnut group will be provided an opportunity to meet, but the investment will be less. For the control group, the proposed programs will exclude all nuts. Both groups will be provided basic nutrition information and strategies as they relate to the component, recipes, and foods provided. WAHA team feedback needed to move forward building the program.

Controls (recipes): 1. Gardening: Lunch for the season (salad with homemade dressing) 2. Kitchen food demonstration (veggie burgers, quick breads, etc.) 3. Smart Marketing (crunch components) 4. Drayson Center Game night (Hummus) Walnuts (recipes): 1. Gardening: (dressing) 2. Kitchen food demonstration (Hummus) 3. Smart Marketing (exploring nuts) 4. Drayson Center Game night (none) Handouts constructed for each meeting (see sample) 1. 2 sided color handout 2. Seasonal food facts 3. Nutrition strategies 4. Recipes 5. Sample: Three pages provided from another cooking class to stimulate conversation and buyin from WAHA reserach team. The actual handout would be two pages and would not highlight omega 3 for the control group.

CHEF BET TY CROCKER, MPH, RD

TUSCAN SUMMER HOT Summer Harvest for a COOL Family Dinner

meals

t s e v r a The H
Zucchini
Prime Time
Harvesting is in full bloom throughout the summer. With 95% water, the caloric content is very low, ~25 calories for a small zucchini. One pound equals 4 cups shredded or 3 1/2 cups cubed. Zucchini has a mild avor and a sponge that readily absorbs all avor from savory to sweet. The ower of the plant is edible and commonly stuffed with cheese and lightly battered and fried to a crisp.

tables, Fruits, vege

ODS WHOLE FO Whole

Grains

h nutrient ric

The FOOD you eat can be either the safest & MOST POWERFUL form of medicine or the SLOWEST form of poison
- Dr. Ann Wigmore

Peaches
Sweet Prole
Italy is the 2nd largest producer of peaches and CA produces 50% of the US crop. One medium peach is less than 40 calories and a good source of Beta Carotene and vitamin C. To ripen, place in brown paper bag 2-3 days. Splash lemon juice once cut to prevent browning.

DI N N E R TAB L E : E n d l e s s Po ss i b i l i i t e s

he dinner table is the best opportunity that

the family to participate in the meal from the market to cooking and even setting the table. . Teach your children to slow down before taking the rst and subsequent bites. This is taught by your actions, reinforcement, and encouragement. Serving your meals in a family style which allows your child to chose their own food and amount will allow them to take ownership of the contents of their plate. When the child is full, allow them to leave a plate with food. It is important that this be a time the child can learn their hunger and fullness queues. This will work as long as the meals are the main source of food. New foods should be encouraged to

Figs
Mediterranean Gem
Must be picked when ripe (soft), will not ripen off the vine. They are very delicate and must be stored in the refrigerator. The skin is edible and 1/2 C gs has as much calcium as 1/2 C of milk.

we have to develop a great relationship with food for all the healthful opportunities that are only possible with nutrient rich meals. The The rst order of meal planning is to develop your rules at the table. Provide a seating that is free of all distractions from the television to electronic games and cell phones. This should be applicable to every member of the family. Invest the time at the table in pleasant conversation that develops a pattern of harmony that all are eager to bite into. Invite every member of

Bing Cherries
Freezing Nutrition
Cherries are a good source of vitamin C and potassium. The antioxidant is maintained when frozen. Store in refrigerator and only wash with water before eating. Darker cherries have higher levels of vitamins and antioxidants

SUPER SIMPLE STRATEGY:

shop for nutrition and cook for an army
hopping implies access to foods. Lower price points reduce these barriers, therefore weekly specials support the bountiful harvest of the season. Often, culture markets provide great quality and low prices. The bottom line is cooking to the season stretches the nutrition dollar.

The Army of one: Once the shopping is done, cook in bulk (the base) and portion for meals at home or on the go. It is just as easy to cook for one as it is go cook an entire pot of your favorite recipe. With this strategy in mind, you will always have healthful selections for your families. Switch it up: Now that you have the base portioned, consider all the

possibilities. For example, a vegetable medley can be be turned into a wrap with the addition of chicken and avocado. This can become a snack by slicing the wrap into wrings and serving face up. The medley with the addition of salad dressing can be added to a whole grain rice (brown rice, quinoa, buckwheat) and served hot or cold. Whole wheat pasta tossed in olive oil, garlic, rosemary and parmesan cheese would pair well with the base.

Repurpose Old Favorites: Consider adding a protein (tofu, chicken, sh) to any base and present it with a whole grain (at bread, rice, pasta, couscous). Aim to have 50% of the plate as a fruit/vegetable with only 25% for the lean protein and whole grains.

S u mme r Se aso nal Q ui c k Br ea ds

B re a d fo r A N Y S e a so n
2 C 2 t 2T 1T 1 t 1/2 C 1/4 C 3/4 C 2 ea 2 C 3/4 C Flour Baking Soda Flax Meal Cinnamon Sea Salt and nutm eg Brown Sugar Canola Oil Non-Fat Milk Eggs, large Seasonal fruit or ve getable

For every sweet treat oered, look for every opportunity to incorporate ber or omega 3 to displace sugar and fat. This can be accomplished with the addition of fruits, vegetables, nuts, and ax meal and reducing sugar and fats by at least 25%

In separate bo wl mix agave necta r, canola oil, milk, an d eggs. Pour liquid mi xture into dry ingred ients and stir by hand un til moistened. Fold in fruit or vegetable an d nuts

Preheat oven 350 &

Walnuts, chopped

oil/our bread pan

In food proce ssor, pulse fruit (ex : peaches) until smoo th with chunks or shred vegetables (ex : zucchini) In separate bo wl, mix dry ingredien ts, add nuts, make we ll. C. Betty Crocker, MPH, RD Chef Instructor and Nutritionist

Pour in bread pan Bake 45-50 minutes until dry too thpick. Let stand 10 minutes To ripen peac hes, lightly toss in brown sugar and bake for 15 minutes to softe n.

S U M M E R R E C I PES
BALSAMIC FIG DRESSING
1/2 C Balsamic vinegar, 1/3 cup fresh (remove stem) or dried gs, 3T orange juice, 1T orange zest & water, 1t shallots , 1 clove garlic, 1/2 t vanilla extract, sea salt, and pepper, 1C olive oil

Whole Grain Bread Crumbs

Preheat oven to 350, and use dry cookie sheet. Chose whole grain bread and rip into medium piece (~1), place on sheet pan, and bake for 20 minutes. Pulse in food processor until crumb.

HEART of the MATTER

Omega 3
Trend Setter
Chia Seeds

Omega 3 foods are positively associated with improved vascular health. Hence, they are marketed as heart healthy.

Zucchini Sliders

2C zucchini shredded, 1.Place everything but oil into blender 1/2 C red onion, diced, until smooth. 2 garlic cloves diced, 2.Stream oil in until thoroughly emulsied. 1/2 C Romano or Feta Refrigerate, keeps for a week. cheese, 3 ea large eggs scrambled, 1 1/2 cups breadcrumbs, 1 t garlic powder, Peach Chutney onion powder, dried parsley, basil, & 2 ea peach small diced oregano. with skin, 6 ea bing 1.Place zucchini, onion, and garlic in food cherries diced, 2T diced processor until nely blended leeks & cilantro, 1T lemon pepper & garlic 2.In separate bowl mix all dry ingredients, fold in eggs, fold in zucchini mixture until 1.Mix all ingredients except cherries and evenly mixed. allow avors to mellow for 30 minutes 2.Gently fold cherries in before serving. Great for topping grilled tofu, sh or poultry. Consider tacos too. 3.Lightly spray cookie sheet, form into patties, cook until browned, serve on hot dog buns cut in 3 with g dressing.

Great source of omega 3 and soluble ber (to reduce LDL cholesterol). Can be added to cereal, yogurt, and smoothies as a seed or gel. To make the gel: 2 T + 2 t chia seeds & 1 C water. Place ingredients in container with a lid. Allow at least 1 hour to gel. Can keep for up to 2 weeks in the refrigerator.

Great for Baking

Flax Meal
Flax seeds are a great source of omega 3 that is easy to add to any baking recipe. Store in refrigerator for 6 months. Add 1-2 T per 1C our. This will add moisture and can replace fat. Whenever adding ax seeds to cereal or any snack, rough chop so your body can access nutrients.

Peach Smoothie
2 ea peach diced with skin, 1 ea banana diced, 2T chia seed gel & cinnamon, 1 C vanilla fortied soy milk, 1/4 C ice cubed or crushed 1.Put all ingredients in blender and mix well. Serve immediately or store in refrigerator for a day.

Peach, Fig & Cherry (PFC) Base

Medium dice 4 ea peach with skin & 6 ea gs, half 10 ea bing cherries, 1/4 C ne diced leeks, 1/2 C chopped walnuts, 1/4 C feta cheese 1. Gently mix all ingredients 2. Toss with 1/4C balsamic g dressing and mixed greens or whole grain rice

Nuts
Add a crunch to your day. A handful of nuts is associated with lower risk of heart disease. Purchasing in bulk yields the greatest savings. Walnuts and almonds are a great avor pairing for most recipes.

Seasonal Cooking
Summer Favorites
Each season has its own avor. I have learned the most by shopping the markets with an adventure for culinary and an OPEN pallet of creativity. The best resources are your Farmers Market, culture markets, and your produce manager at the main stream retail. Cooking to the season yields the greatest ripeness which translates into a terric avor prole. For the summer you will nd every berry variety under the sun, sweet corn, cucumbers (Persian), exotic eggplant, avocados (fuente), gs (eat the skin, cut the stem), summer squash, and tomatoes. Explore and ENJOY!

Nutrition and health come in a wonderful package when whole foods are at the heart of your recipes that are enjoyed as a family at the dinner table.
Betty Crocker , MPH, RD Chef Instructor and Nutritionist

Protocol - Kitchen *guest will be invited to Group meeting *Reserve room from Carmen through Allied Health. (kitchen is not available on Tuesday or Wednesdays) *Go shopping for food that will be needed -Reserve funding, fill out paperwork regarding Petty cash -cupcake baking cups, napkins, water, utensils ( if necessary) * Food prep two hours prior to group meeting. * Food demonstration (Betty Crocker) -ingredients needed - how to cook the recipe, short meal - tasting of recipe *Questions answered * Goodbyes * Newsletter with recipe (potential other recipe for fruits and vegetables in season) ****Natalie or Edward Interaction -weighting - measuring - appointment set up Walnuts *Same as above * Recipe involving walnuts: bread, humus, salad dressing * Food prep two hours prior to group meeting *Food demonstration (Betty Crocker) -ingredients needed -how to cook the recipe, short meal -tasting of recipe *Questions answered *Goodbyes *Newsletter with recipe (Potential other recipe for fruits and vegetable in season) ***Natalie or Edward Interaction -weighing -measuring -appointment setup -Walnut handout -look up amount of walnuts on M: drive, Groups, Nutrition, WAHA study, Participants, Participants list. You will double click participants list and go to applicants. Once you are on the excel sheet for applicants look up participants name. Once you have written down the amount of walnuts. -go down to storage and grab the refill bags ( Red Target bags) - You will have to grab many since there will be multiple individuals. - Walnut group: ( those you have walnut bag with them, refill according to Edward and Natalies appointment time)

- Those who did not bring bags, put together green walnuts bags which will be downstairs in storage and well as in the nutrition Computer lab. - -Each bag should be filled with 8 ziplock bags containing 7 walnut bags. - If the refill bags and or the green bags are not available. There will be packages of walnuts in either a 1.0 oz or a 1.5 oz. - If you are packaging 1.5 oz walnuts. You can use the full ziplock bags which are located downstairs in storage and upstairs in nutrition computer lab. -Each zip lock bag should contain 7 1.5oz bags. A full bag is not complete until there are 8 full bags in each green Walnut commission bag. -If you are packaging 1.0oz walnuts, you will need to use the half or partial walnut zip lock bag. If there are no more half zip lock bags you will have to create them on your own. -You will have to heat up the sealer, which is located in the nutrition computer lab. Once the sealer if heated, you can begin making the zip lock bags. Put one of the zip lock bags on top of the sealer and you will seal about half way down the zip lock bag. You will only apply sealer for a few seconds after the sealer has beeped. You will then use scissors to cut after the seal and use the first portion of the zip lock as your walnut packaging and the second portion for urine bags. - You will fill 7 bags for every 1 half zip lock. Once you have 8 half zip locks filled you are will need to add them to the Green Commission Walnut bags and or Red Target refill bags. - You will also need to add 1lb bag of free walnuts which are located downstairs in storage in the freezer on the bottom shelf. -If there are no free walnut bags you will have to create a few yourself. The free packaging walnuts are located downstairs in storage in the freezer. You will need to reserve the kitchen and or the upstairs computer room. You will need the sealer and weight machine which is located upstairs in the nutrition computer room. You will have to grab gloves from one of the lab rooms and where them while you are packing free walnuts as well as zip locks. You will need to open the package of free walnuts and fill the bag while on the weight machine until you get to 1lb. Once you have 1lb of walnuts you will need to than seal the bag with the sealer and you will be done. The sealer you announce once it is done and you will need to leave it one for a few more seconds. Once you have the required number of bags you are finished and can now add them to the bags to go to those in the