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Cooking With Whole Foods March 2010 Jennifer Koorenny MS, RD, CD Gretchen Gruender MS, RD, CD

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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Cooking With Whole Foods March 2010 Jennifer Koorenny MS, RD, CD Gretchen Gruender MS, RD, CD

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  1. Cooking With Whole Foods • March 2010 • Jennifer Koorenny MS, RD, CD • Gretchen Gruender MS, RD, CD

  2. Topics for Today • What’s cooking • Kale Salad • Carrot/cashew soup • Eating with the Seasons • Equipment • Whole Foods • Shopping

  3. 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)

  4. 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

  5. Eating with the Seasons • Considerations include: • Cost • Nutrients • Availability • farmers markets • CSO’s • www.pugetsoundfresh.org

  6. Cooking your food • Best choices when cooking: • Bake (less than 400 degrees) • Steam • Poach Minimize these methods: • Frying • Grilling • Broiling • Braising

  7. 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

  8. 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)

  9. 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

  10. 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

  11. 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

  12. Thank you for attending and bon appetite!

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