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Cooking With Whole Foods March 2010 Jennifer Koorenny MS, RD, CD Gretchen Gruender MS, RD, CD PowerPoint Presentation
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Cooking With Whole Foods March 2010 Jennifer Koorenny MS, RD, CD Gretchen Gruender MS, RD, CD. Topics for Today. What’s cooking Kale Salad Carrot/cashew soup Eating with the Seasons Equipment Whole Foods Shopping. Lacinato Kale and Ricotta Salata Salad.

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slide1
Cooking With Whole Foods
  • March 2010
  • Jennifer Koorenny MS, RD, CD
  • Gretchen Gruender MS, RD, CD
topics for today
Topics for Today
  • What’s cooking
    • Kale Salad
    • Carrot/cashew soup
  • Eating with the Seasons
  • Equipment
  • Whole Foods
  • Shopping
lacinato kale and ricotta salata salad
Lacinato Kale and Ricotta Salata Salad
  • 3/4 to 1 pound lacinato kale (also called Tuscan or dinosaur kale) or tender regular kale, stems and center ribs discarded
  • 2 tablespoons finely chopped shallot
  • 1 1/2 tablespoons fresh lemon juice – from approximately 2 lemons
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 4-5 tablespoons extra-virgin olive oil
  • 2 ounces coarsely grated ricotta salata (1 cup)
eating with the seasons
Eating with the Seasons
  • Spring - Tender, leafy vegetables
      • Swiss chard, asparagus, bok choy, rhubarb, spinach, basil, parsley
  • Summer - Light, cooling foods
      • Cherries, berries, plums, summer squash, peppers, tomatoes, peppermint, cilantro
  • Fall - Autumn harvest foods
      • Pears, nuts, apples, carrots, sweet potaotes, squash, onions, ginger, artichokes, beets, rosemary
  • Winter - warming foods
      • Apples, nuts, root vegetables, brussel sprouts, cabbage, beets, onions, garlic, sage

whfoods.com

eating with the seasons5
Eating with the Seasons
  • Considerations include:
  • Cost
  • Nutrients
  • Availability
  • farmers markets
  • CSO’s
  • www.pugetsoundfresh.org
cooking your food
Cooking your food
  • Best choices when cooking:
  • Bake (less than 400 degrees)
  • Steam
  • Poach

Minimize these methods:

  • Frying
  • Grilling
  • Broiling
  • Braising
creamy carrot soup
Creamy Carrot Soup
  • 2 lbs. carrots
  • 6 cups stock or water
  • 1 ½ teaspoon salt
  • 1 medium potato
  • 3-4 tablespoons butter
  • 1 cup onion
  • 1-2 cloves garlic
  • ⅓ cup cashews
  • 3-4 tablespoons lemon juice
  • ¾ cup plain yogurt
slide8

Definitions

What is a “whole food”?

It contains all or most of the original edible parts

For example, a whole grain product versus a white flour

or, an orange versus orange juice

It has had very little done to it (least amount of processing):

It has not been fortified, enriched, bleached, refined, injected, hydrogenated, irradiated, gassed, stripped, dehydrated…

(Adapted from Feeding the Whole Family)

slide9

Beyond the Basics

~2-2.5 cups vegetables/day

beyond just lettuce

~1.5-2 cups fruit/day

Can be cooked… raw…

Also include:

-a whole grain

-legumes

-something raw, bitter, pickled, fermented or cultured

slide10

Shopping

  • Grocery stores
    • Produce (fruits and vegetables), meats, dairy, some frozen foods are arranged near the perimeter of the store
    • Many whole foods are near the perimeter
    • Canned, bottled, packaged, dried foods, cleaning supplies and paper goods are in the aisles in the middle of the store
  • Farmer’s Markets / Community Supported Agriculture (CSAs)
  • Neighborhood gardens / Pea patches
    • Grow your own and share with neighbors
slide11

Shopping

  • Shopping list
  • Try at least one new food from each group per week or month
  • Add this new food to foods that are familiar to you and your family
  • Try new recipes
  • Don’t be afraid to substitute foods in your new recipe
thank you for attending and bon appetite
Thank you for attending

and bon appetite!