Greens Beans Katherine Pike RD CD Emily V

Greens & Beans Katherine Pike, RD, CD Emily V. Montemurro, RD, CD

AGENDA Activity Proposed New Meal Patterns Greens Benefits Quick Fixes Cheap Thrills Beans Benefits Quick Fixes Cheap Thrills Cooking Demo

ACTIVITY

PROPOSED NEW MEAL PATTERN REQUIREMENTS Vegetables category now has subgroups ½ cup each per week Dark green vegetables (e. g. broccoli, collard greens, spinach) Orange vegetables (e. g. carrots, sweet potato, winter squash) Legumes (e. g. kidney beans, lentils, chickpeas) 1 cup maximum starchy vegetables per week Corn, green peas, lima beans, white potatoes 1 ¼ - 2 ½ cups of other vegetables per week Greens beans, tomatoes, peppers

BENEFITS OF DARK LEAFY GREENS Vitamin A Vitamin E Calcium Thiamin Riboflavin Magnesium Iron Fiber Phytochemicals

TYPES OF DARK GREEN VEGETABLES Boy Choy Broccoli Collard Greens Dark Leafy Lettuce Kale Mesclun Mustard Greens Romaine Lettuce Spinach Turnip Greens Watercress Collard Greens Bok Choy

TYPES OF ORANGE/RED VEGETABLES Acorn Squash Butternut Squash Carrots Hubbard Squash Pumpkin Sweet Potatoes Tomato Juice Red Peppers Butternut Squash Pizza Baked Sweet Potato Fries

QUICK FIXESGREENS Before After Iceberg Lettuce French Fries Peas Baked Potato Chips Romaine Lettuce Sweet Potato Fries Broccoli Winter Squash Kale Chips

CHEAP THRILLS Use Frozen Spinach Frozen cube sweet potatoes Canned pumpkin Speak with your vendor to see options Eat in Season!

EAT YOUR GREENS IN SEASON March, April, May September, October, November December, January, February Year round Broccoli Brussels Sprouts Carrots Collard Greens Acorn Squash Kale Spinach Broccoli Sweet Potatoes Spring Baby Lettuce Butternut Squash Winter Squash Swiss Chard Pumpkin Sweet Potatoes Swiss Chard Winter Squash

BENEFITS OF DRY BEANS Fiber Folate Iron Protein Calcium Low in Fat

TYPES OF DRY BEANS Kidney beans Black beans Navy beans Lentils Soy beans (Edamame) Pinto beans Northern Beans Garbanzo beans (chickpeas) Garbanzo Beans Edamame

QUICK FIXES-BEANS Before After Cheese and beef burrito Ranch dip Rice Salsa Chips Meat Chili Tomato Soup Bean burrito Hummus Rice and Beans Black bean salsa Baked Garbanzo Beans Bean Chili Split Pea Soup

CHEAP THRILLS Canned beans are inexpensive Beans are cheaper than meat products Generally nutritionally equivalent USDA Foods (formerly Commodities)

QUESTIONS? ? ?

COOKING DEMO! http: //www. health. state. mn. us/schools/greattray s/pdfs/Now. Cooking. August 22. pdf

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