THE DIETETICS CLASS OF 2016 PRESENTS
Simple
Foods Made from Your Own Backyard
THE DIETETICS CLASS OF 2016 PRESENTS
Simple
Foods Made from Your Own Backyard
Copyright Š 2016 | All rights reserved. Edited by: Anna Kelleher | LinkedIn: www.linkedin.com/in/anna-kelleher-07b89915 Designed by: Cody Alice Moore | www.codyalicemoore.com Cover Photograph by: Viktor Hanasek, picjumbo.com Contents Photo by: Agnieszka, 4  Simple Foods | Madepexels.com from Your Own Backyard
Contents Credits and Acknowledgements Introduction | 5
Meals | 25 Fakes: Greek Lentil Soup | 26
Breakfast | 6
Stuffed Peppers | 27
Zucchini Muffins | 7
Arabic Braised Chicken and Okra Stew | 29
Oatmeal Cups | 8 Veggie Frittata | 9
Chicken and Rice Casserole Cream Soup Base | 30–31
Peanut Butter Breakfast Bars | 10
Coconut Chicken Risotto | 32–33
Fruit Salsa | 11
Not Phone Long Vietnamese Noodles | 34
Salads | 12 Apple Salad | 13 Bacon, Avocado, Strawberry, and Spinach Summer Salad | 14 Super Salad | 16
Sides | 17 Roasted Root Vegetables | 18 Cauliflower Casserole | 19 Cheddar Jalapeño Cornbread | 20
Tomato Spinach Spaghetti Squash | 35 Asian Carp Cakes | 36
General Serving Recommendations | 38 General Health Substitutions | 39 Health Conditions and Nutrition Recommendations | 40–41 Resources | 42
Mamma Sherri’s Charosets | 21 Sautéed Swiss Chard with Garlic and Lemon | 22 Garden Pineapple Salsa | 22 Sautéed Greens | 23 Sweet Potato Casserole | 24
Simple Foods | Made from Your Own Backyard 5
Photo by: Agnieszka, 6  Simple Foodspexels.com | Made from Your Own Backyard
2016 Dietetics Class. Top to bottom, left to right: Rachel Pankau, Jessica Beckmann, Zach Wehmeyer, Emily Nice, Kate Altenthal, Emily Welin, Chelsie Todd, Jen Snawder, Sarah Meyer, Sherri Mankofsky, Jessi Garrison, Anna Kelleher and Yasmine Mavrakis.
Photo by: Wenbo Zhao
Credits and Acknowledgements The dietetics class would first and foremost like to thank our families for their continued support and encouragement on our journey to become registered dietitians. Additionally, we wish to express our sincere appreciation and gratitude to the constant and unwavering dedication of the University of Missouri Coordinated Program in Dietetics faculty. They inspire us to dream big, motivate us to do more, and teach us that we are an emerging science in the business of improving lives, using the artful creativity of good food.
Introduction The concept of this cookbook emerged for us on the long drive back from Nashville, Tennessee after we had attended FNCE, the Food and Nutrition Conference and Expo. As a class we were inspired to create a cookbook that not only included tasty recipes of dishes personally meaningful to us, but also focused on the nutritional advice that we gave to patients and clients during our supervised practical experiences working in the field of dietetics. Later, we partnered with the Opportunity Gardens Program through the Columbia Center for Urban Agriculture. Opportunity Gardens helps families in our surrounding areas by building and planting gardens. They continue to educate families on garden maintenance, food preservation and cooking using foods that they harvested from their own gardens. Many of their clients have health conditions that necessitate some kind of nutritional intervention. Partnering with Opportunity Gardens identified a need within our community for which we, as nutrition professionals, are uniquely qualified. Fueled by our love of good food, we were inspired to come together as a class to produce this cookbook and give back to the community that has helped shape who we are as people and professionals.
Simple Foods | Made from Your Own Backyard  7
Breakfast Zucchini Muffins
Peanut Butter Breakfast Bars
Oatmeal Cups
Fruit Salsa
Veggie Frittata
Photo by: Pawel Kadysz, stocksnap.io 8  Simple Foods | Made from Your Own Backyard
Zucchini Muffins Contributed by: Anna Kelleher YIELDS: 2 dozen | SERVINGS: 1 muffin MUFFIN INGREDIENTS 2 cups all-purpose flour (can substitute 1 cup for whole wheat flour) ¼ cup wheat germ ¼ cup flaxseed milled 1 teaspoon salt 1 teaspoon baking soda ½ teaspoons baking powder 1 teaspoon cinnamon ½ teaspoon nutmeg 2 large eggs (or ½ cup egg beaters) ½ cup of sugar ½ cup brown sugar 1 tablespoons honey 2 tablespoons of peanut butter, reduced fat or PB2 powder ¾ cup of Canola oil 1 ripe banana mashed 2 cups of shredded zucchini (either fresh or frozen) 1 tablespoon vanilla CRUMB TOPPING INGREDIENTS Combine well and top muffins before baking:
DIRECTIONS Line 24 muffin cups with paper liners. Preheat oven to 325° F. Combine dry ingredients in medium size bowl, whisking flour, baking soda, salt, baking powder, cinnamon, and nutmeg to blend well. Cream the sugar, oil, peanut butter and eggs in a large bowl. Stir in the banana and shredded zucchini. Add the dry ingredients gradually by folding into wet mixture until just blended. Fill the muffin cups ¾ to the top and top each muffin with a teaspoon of crumb topping pushing down into batter. Bake muffins using the middle rack about 25-30 minutes or until the tops are golden brown and bubbly. Insert a tooth pick avoiding the topping part, when muffins are done the tooth pick will come out clean with no crumbs.
1 tablespoons of butter softened ¼ cup of brown sugar ½ cup of nuts (walnuts or pecans) NUTRITIONAL FACTS | per serving Calories: 193 kcal Protein: 3.4 g Carbohydrates: 23 g Fiber: 2.1 g Total Sugars: 13 g Total Fat: 10.5 g
Saturated Fat: 1 g Cholesterol: 1.3 mg Calcium: 31.9 mg Potassium: 147 mg Sodium: 180 mg
Breakfast 9
Photo by: Mali Maeder, pexels.com
Oatmeal Cups Contributed by: Sarah Meyer YIELDS: 1 ½ dozen (18) | SERVINGS: 1 oatmeal cup INGREDIENTS 2 large eggs ¼ cup Canola oil 1 cup packed brown sugar ½ cup applesauce 2 large mashed bananas 1½ cups skim or fat free milk 2 teaspoons vanilla extract ½ teaspoon salt 1 tablespoon ground cinnamon 3 cups rolled oats 2 teaspoons baking powder Fruit, nuts, or mini chocolate chips toppings, optional
DIRECTIONS Preheat the oven to 350° F. Place muffin liners in the muffin tin. In a large bowl, whisk the eggs, oil, and brown sugar until sugar is dissolved. Whisk in the applesauce, mashed bananas, skim milk, vanilla, salt, and cinnamon until well combined. Stir in the oats and baking powder. Fill the muffin tin ¾ full. Add your favorite toppings. Consider putting chopped fruit toppings on at the end of baking. Bake for 30 minutes. Let them cool for 5 minutes before eating. Enjoy!
NUTRITIONAL FACTS | per serving Calories: 154 kcal Protein: 3 g Carbohydrates: 27 g Fiber: 2 g Total Sugars: 15.5 g Total Fat: 4.3 g
Saturated Fat: 05 g Cholesterol: 24 mg Calcium: 80 mg Potassium: 166 mg Sodium: 140 mg
10 Simple Foods | Made from Your Own Backyard
Veggie Frittata (Egg Pie) Contributed by: Jessi Garrison YIELDS: 6 | SERVINGS: 6 INGREDIENTS 1 medium bell pepper (¾ cup chopped) 1 small onion (½ cup chopped) 2 cups arugula (may substitute spinach or other greens) 3 tablespoons fresh basil, chopped 8 large eggs ¼ cup skim or low-fat milk 1 tablespoon vegetable oil ½ cup shredded cheese (Mozzarella or mild Cheddar are great options) ½ teaspoon salt ½ teaspoon pepper TIP Feel free to substitute, remove or add any additional vegetables you may have on hand. Suggestions: broccoli, jalapeños, potatoes, zucchini or even meat like sausage or bacon!
DIRECTIONS Chop vegetables into small, bitesized pieces. Heat large skillet over medium-high heat. Add oil and chopped vegetables to skillet. Sauté until tender, about 6-7 minutes. Spread vegetable mix evenly out in pan. Reduce Heat to low. Whisk eggs, milk, salt, and pepper in bowl until well blended. Stir in cheese and chopped basil. Carefully, pour egg mix over vegetable mix in skillet. Cover and cook on low until eggs are set and puffy. About 15-20 minutes. NUTRITIONAL FACTS | per serving Calories: 160 kcal Protein: 11.7 g Carbohydrates: 4 g Fiber: Less than 1 g Total Sugars: 2.2 g Total Fat: 10.9 g Saturated Fat: 3.2 g Cholesterol: 288 mg Calcium: 130 mg Potassium: 195 mg Sodium: 363 mg Photo by: Jessi Garrison
Breakfast 11
Photo by: Emily Nice
Peanut Butter Banana Breakfast Bars Contributed by: Emily Nice YIELDS: 12 bars | SERVINGS: 1 bar INGREDIENTS 3 medium ripe bananas, peeled 1 cup peanut butter (can substitute reduced fat peanut butter) 2 cups quick oats ½ cup walnuts, chopped, optional ¼ cup mini chocolate chips, optional
DIRECTIONS Preheat oven to 350° F. Mash bananas until smooth. Add peanut butter and mix until evenly incorporated. Mix in oats. Stir in optional ingredients as desired. Form into 3 inch by 2 inch bars and place on ungreased cookie sheet. Bake for 15 minutes until bars hold shape and are lightly browned. Let cool. Store in refrigerator for prolonged freshness.
NUTRITIONAL FACTS | per serving Calories: 323 kcal Protein: 9 g Carbohydrate: 33 g Fiber: 5 g Total Sugars: 15 g
Total Fat: 20 g Saturated Fat: 5 g Calcium: 27 mg Potassium: 407 mg Sodium: 81 mg
12 Simple Foods | Made from Your Own Backyard
Fruit Salsa Contributed by: Sarah Meyer YIELDS: 5 cups | SERVINGS: 4 (1 ¼ cup) INGREDIENTS 1 apple (Granny Smith apple is best) 1 pear I tablespoon lemon juice (juice of ¼ of large lemon) 1 pound strawberries ½ cup raspberries 4 tablespoons preserves (I use cherry)
TIP For added fiber and nutrients leave some skin on the fruit.
DIRECTIONS Peel the apple and pear and chop them into small pieces. Squeeze lemon juice over the chopped apple and pear mixture. Chop strawberries, raspberries and combine with apple pear. Stir in the preserves. Add other fruit if desired! Serve with cinnamon graham crackers for dipping. NUTRITIONAL FACTS | per serving Calories: 129 kcal Protein: 1 g Carbohydrates: 131 g Fiber: 5 g Total Sugars: 22 g Total Fat: 0.5 g Calcium: 33 mg Potassium: 305 mg Sodium: 10 mg
Breakfast 13
Salads Apple Salad Bacon, Avocado, Strawberry and Spinach Summer Salad Super Salad
Photo by: Brooke Cagel, |pexels.com 14  Simple Foods Made from Your Own Backyard
Photo by: Anna Kelleher
Apple Salad Contributed by: Anna Kelleher YIELDS: 1 salad This is a favorite recipe provided by a dear friend many years ago. It’s the perfect quick and easy meal or snack. It’s also high in fiber to keep you fuller for longer. INGREDIENTS 1 medium apple, diced 3 tablespoons nonfat Greek yogurt 1 teaspoon honey or Agave syrup 2 teaspoons cinnamon 1 tablespoon raisins 1 tablespoon walnuts 1 tablespoon granola
DIRECTIONS Combine Greek yogurt and honey or agave syrup in a small bowl, add diced apple and mix well. Sprinkle with cinnamon add raisins, walnuts and stir. Top with granola.
NUTRITIONAL FACTS | per serving Calories: 213 kcal Protein: 7 g Carbohydrates: 41 g Fiber: 7 g Total Sugars: 28 g Total Fat: 4.7 g
Saturated Fat: 0.5 g Cholesterol: 1 mg Calcium: 127 mg Potassium: 347 mg Sodium: 32 mg
Salads 15
Bacon, Avocado, Strawberry and Spinach Summer Salad Contributed by: Emily Welin YIELDS: 1 salad | SERVINGS : 4 SALAD INGREDIENTS 6 cups spinach 1 quart hulled and sliced strawberries ½ pound bacon, fried and drained, broken into small pieces 2 avocados 1 large red onion, diced (½ cup chopped) 1 bundle green onion, chopped POPPYSEED DRESSING INGREDIENTS ½ cup olive oil 3 tablespoons apple cider vinegar 2 tablespoons honey 1 tablespoon poppy seeds Salt/pepper, to taste
TIP Add ½ lb. diced chicken breast or turkey to increase your protein intake.
DIRECTIONS To make the poppyseed dressing: whisk all ingredients together until combined. To make the salad: toss all ingredients together with your desired amount of dressing until combined. Serve immediately.
NUTRITIONAL FACTS | per serving 1 SALAD WITH DRESSING Calories: 520 kcal Protein: 8.5 g Carbohydrates: 30 g Fiber: 9.5 g Total Sugars: 18 g Total Fat: 43.3 g Saturated Fat: 6.9 g Cholesterol: 13 mg Calcium: 116 mg Potassium: 928 mg Sodium: 305 mg
POPPYSEED DRESSING | 1 ¾ 0UNCES Calories: 285 kcal Protein: 0.5 g Carbohydrates: 9 g Fiber: 0.5 g Total Sugars: 9 g Total Fat: 27.9 g Saturated Fat: 3.8 g Cholesterol: 0 mg Calcium: 33 mg Potassium: 30 mg Sodium: 2 mg
1 SALAD NO DRESSING | 2 CUPS Calories: 235 kcal Protein: 8 g Carbohydrates: 21 g Fiber: 9 g Total Sugars: 9 g Total Fat: 15.4 g Saturated Fat: 3.1 g Cholesterol: 13 mg Calcium: 83 mg Potassium: 898 mg Sodium: 303 mg
16 Simple Foods | Made from Your Own Backyard
Simple Foods | Made from Your Own   17 PhotoBackyard by: Emily Welin
Photo by: Jen Snawder
Super Salad Contributed by: Jen Snawder SALAD YIELD: 1 salad | SERVINGS: 4 (¾ cup) DRESSING YIELD: ¾ cup | SERVINGS: 8 (3 tablespoons) SALAD INGREDIENTS ½ cup equal parts: kale, broccoli, red cabbage and brussels sprouts ½ cup smoked Gouda cheese ¼ cup brown rice ¼ cup red quinoa ¼ cup dried cranberry Craisins ¼ cup almonds ½ cup cucumbers DRESSING INGREDIENTS ½ cup balsamic vinaigrette ½ cup Greek yogurt ½ cup honey
DIRECTIONS To make the salad: combine all the ingredients except the salad dressing in a large bowl. Add salad dressing and toss well until the salad dressing is evenly mixed in. To make the dressings: combine ingredients into a blender and blend for 20 seconds or until smooth. Refrigerate leftover dressing in airtight container for up to one week.
NUTRITIONAL FACTS | per serving Calories: 367.5 kcal Protein: 13.6 g Carbohydrates: 46 g Fiber: 3.6 g Total Sugars: 41.5 g Total Fat: 19.8 g
Saturated Fat: 6.4 g Cholesterol: 33 mg Calcium: 265 mg Potassium: 217 mg Sodium: 290 mg
18 Simple Foods | Made from Your Own Backyard
Sides Roasted Root Vegetables
Sautéed Swiss Chard with Garlic and Lemon
Cauliflower Casserole Garden Pineapple Salsa Cheddar Jalapeño Cornbread Sautéed Greens Mamma Sherri’s Charosets Sweet Potato Casserole
Simple Foods | Made from Your Own Backyard 19 Source: freefoodphotos.com
Photo by: Jessi Garrison
Roasted Root Veggies Contributed by: Jessi Garrison YIELDS: 4 servings | SERVING SIZE: 1 cup INGREDIENTS 2 large sweet potatoes 1 cup radishes 2 medium beets 1 medium turnip 1 ½ tablespoons olive oil 2 tablespoons fresh rosemary, chopped ¼ teaspoon salt ½ teaspoon black pepper
TIP Feel free to substitute, remove or add any additional vegetables you may have on hand. Suggestions: carrots, parsnips, celery root, rutabaga or red-skinned potatoes.
DIRECTIONS Preheat oven to 425° F. Peel and chop all vegetables into bitesized one inch cube pieces. Add vegetables to large bowl. Toss with olive oil, salt, pepper, and rosemary. Spread vegetables evenly onto a large, foil covered, baking sheet. Bake for 20-25 minutes. Flip vegetables and bake for another 15 minutes, until vegetables are tender with golden brown edges. NUTRITIONAL FACTS | per serving Calories: 159 kcal Protein: 3 g Carbohydrates: 26 g Fiber: 5.5 g Total Sugars: 8.5 g Total Fat: 14.4 g Saturated Fat: 0.72 g Calcium: 63 mg Potassium: 596 mg Sodium: 242 mg
20 Simple Foods | Made from Your Own Backyard
Cauliflower Casserole Contributed by: Anna Kelleher YIELDS: 5 servings | SERVING SIZE: 1 ½ cups INGREDIENTS 1 head of cauliflower, cut into medium sized florets (can substitute with broccoli) ½ teaspoon of salt 2 tablespoons unsalted butter 2 tablespoons all-purpose flour 1 ¾ cup skim milk, warmed 2 teaspoons garlic, minced 1 teaspoon of onion powder ½ teaspoon ground black pepper ¼ teaspoon ground nutmeg ½ cup grated Gruyere cheese ½ cup shredded Parmesan cheese ¼ cup Panko bread crumbs DIRECTIONS Preheat oven to 375° F. Cook the cauliflower florets in a large pot of boiling water for 5 minutes, until tender but still firm, drain water. Melt 1 tablespoon of butter in a medium saucepan over low heat, add the flour to create thicken
mixture. Pour warmed milk into the mixture and stir until it comes to a boil. Add black pepper, boil and stir constantly until thickened, approximately one minute. Turn off heat and add onion powder, salt, nutmeg, minced garlic and half of the Gruyere and Parmesan cheese. Stir to mix well until cheese is incorporated into mixture. Pour 1/3 of the sauce on the bottom of the 8 inch by 8 inch baking dish. Cover the bottom with the drained cauliflower and top with the rest of the sauce. Combine the remaining half of the cheese with the bread crumbs and evenly sprinkle on top. Melt the remaining 1 tablespoon of butter and drizzle over the casserole. Sprinkle with fresh chives or dried parsley and top with Mrs. Dash Original blend. Bake for 25-30 minutes and top is golden brown. Serve hot.
NUTRITIONAL FACTS | per serving Calories: 200 kcal Protein: 11 g Carbohydrates: 17 g Fiber: 2.8 g Total Sugars: 7 g Total Fat: 10.4 g
Saturated Fat: 6.2 g Cholesterol: 32.8 mg Calcium: 341 mg Potassium: 523 mg Sodium: 500 mg
Sides 21
Cheddar Jalapeño Cornbread Contributed by: Anna Kelleher YIELDS: 9 slices | SERVING SIZE: 1 slice INGREDIENTS 1 cup yellow cornmeal 1 cup all-purpose flour (or ½ cup whole wheat and ½ cup all purpose) 2 tablespoons baking powder 1 tablespoon baking soda ¼ teaspoon salt 1 egg beater (egg substitute) 1 cup plain Greek nonfat yogurt ½ cup corn (fresh, frozen or canned) 1 cup grated low fat cheddar cheese 2 medium jalapeños, minced without seeds 2 tablespoons unsalted butter, melted
DIRECTIONS Preheat oven to 375° F. Grease a 9 inch cast iron skillet or similar square pan with cooking spray. In a large bowl combine cornmeal, flour, baking powder, baking soda and salt. In a small bowl combine egg beater, yogurt and mix well, stir yogurt mixture into dry ingredients. Stir in melted butter and mix gently. Add corn, 2/3 cup of cheddar cheese and minced jalapeños. Pour batter into prepared pan and top with remaining 1/3 of cheese. Bake for 20-25 minutes or into toothpick comes out clean.
NUTRITIONAL FACTS | per serving Calories: 214 kcal Protein: 10.3 g Carbohydrates: 31 g Fiber: 1.6 g Total Sugars: 4.3 g Total Fat: 5.5 g
Saturated Fat: 3 g Cholesterol: 14.3 mg Calcium: 218 mg Potassium: 195 mg Sodium: 294 mg
22 Simple Foods | Made from Your Own Backyard
Mamma Sherri’s Charosets (ha-row-sits) Contributed by: Sherri Mankofsky YIELDS: 3 cups | SERVING SIZE: 6 (½ cup) Used in the Jewish religion during the Passover holiday to symbolize mortar and freedom from slavery. Variations include raisins, dates, chestnuts, and coconuts. INGREDIENTS 6 small Jonathan apples (or any sweet apple), cored and chopped, leave skin on for nutrients 1 ½ cup pecans, finely chopped ½ teaspoon cinnamon ½ cup Manischewitz Grape Wine (or any sweet red wine) 1 tablespoon brown sugar or honey, optional
DIRECTIONS Chop apples finely or put into a food processor. Add in pecans, cinnamon, wine, and sugar into the processor or bowl. Mix until apples are in small chunks, and each food is still easily discernible. Serve chilled or at room temperature.
NUTRITIONAL FACTS | per serving Calories: 220 kcal Protein: 3 g Carbohydrate: 22 g Fiber: 5 g Total Sugars: 15 g
Total Fat: 11 g Saturated Fat: 1 g Calcium: 29 mg Potassium: 246 mg Sodium: 1 mg
Sides 23
Sautéed Swiss Chard with Garlic and Lemon Contributed by: Chelsie Todd | Source: Bonappetit YIELDS: 4 servings | SERVING SIZE: 1 cup INGREDIENTS 2 tablespoons olive oil 4 garlic cloves, thinly sliced 1 teaspoon crushed red pepper flakes 2 large bunches swiss chard, ribs and stems removed and reserved, leaves torn into 2 inch pieces (about 12 cups) Salt/pepper, to taste 2 tablespoons fresh lemon juice
DIRECTIONS Heat oil in a large skillet over medium heat. Cook garlic, stirring occasionally, until golden brown, about 2 minutes. Add red pepper flakes and half of Swiss chard. Season with salt and pepper and cook, tossing often, until wilted, about 4 minutes. Add lemon juice and remaining chard and cook, tossing, just until all chard is wilted, about 1 minute. Season with salt and pepper.
NUTRITIONAL FACTS | per serving Calories: 91 kcal Protein: 3 g Carbohydrates: 11 g Fiber: 4 g Total Sugars: 3 g
Total Fat: 7 g Saturated Fat: 1 g Calcium: 87 mg Potassium: 586 mg Sodium: 250 mg
Garden Pineapple Salsa Contributed by: Anna Kelleher | Originally Created by: Cody Moore YIELDS: 36 ounces or 9 servings | SERVING SIZE: ½ cup INGREDIENTS 3 tomatoes, chopped 3 Serrano peppers (1 small, 2 big), chopped with seeds ½ can pineapple, chunked 1 teaspoon minced garlic 1 small bunch cilantro, chopped 1 teaspoon sea salt ½ juice of lemon ½ teaspoon grated lemon zest ½ red pepper, chopped 1 bunch green onions, chopped
DIRECTIONS Chop or blend all ingredients together in blender. Serve immediately or refrigerate to let flavors intensify. Store leftover in refrigerator for one week, or follow canning process for longer storage.
NUTRITIONAL FACTS | per serving Calories: 25 kcal Protein: 0.78 g Carbohydrates: 6 g Fiber: 1.3 g Total Sugars: 4.1 g
Total Fat: 1.47 g Saturated Fat: 0.24 g Calcium: 16 mg Potassium: 187 mg Sodium: 263 mg
24 Simple Foods | Made from Your Own Backyard
Sautéed Greens Contributed by: Jessi Garrison YIELDS: 4 servings | SERVING SIZE: 1 cup INGREDIENTS 1 tablespoon olive oil 4 medium garlic cloves, chopped ¼ cup onion, chopped ½ teaspoon salt ½ teaspoon black pepper 2 tablespoons lemon juice 8 cups leafy greens, suggestions: kale, chard, collards, spinach, turnip greens, beet greens. The sky is the limit!
Note: picture and nutritional information for 2 cups chard, 2 cups beet greens and 4 cups collards. DIRECTIONS Wash all greens well. Heat oil in large skillet over low heat. Add garlic, onion, salt and pepper. Sauté until tender, about 2 minutes. Stir in greens. Cover and cook, stirring occasionally for 5-10 minutes until tender. Stir in lemon juice and serve.
NUTRITIONAL FACTS | per serving Calories: 82 kcal Protein: 3.8 g Carbohydrates: 10.5 g Fiber: 5 g Total Sugars: 3 g Total Fat: 16 g
Saturated Fat: 2 g Calcium: 81 mg Potassium: 463 mg Sodium: 403 mg Sodium: 394 mg
Photo by: Jessi Garrison
Sides 25
Sweet Potato Casserole Contributed by: Anna Kelleher YIELDS: 8 servings | SERVING SIZE: 1 cup CASSEROLE INGREDIENTS 3 pounds sweet potatoes (4-5 medium), peeled and diced into 2 inch chunks ¼ cup of honey 1 egg beater (egg substitute) 1 teaspoon ground cinnamon ¼ teaspoon ground nutmeg ½ teaspoon salt CRUMB TOPPING INGREDIENTS Combine: 1 tablespoon butter, softened ¼ cup brown sugar ½ cup finely chopped pecans DIRECTIONS Preheat oven to 350° F. Grease an 8 inch by 8 inch square baking dish with cooking spray. Steam sweet
potatoes using a large steamer basket or colander over a pot with one cup of boiling water. Place the potatoes in a basket over the boiling water cover and steam until slightly tender, approximately 20 minutes. Place steamed potatoes in a bowl. Make crumb topping while potatoes cool and place to the side. Add honey and egg beater to potatoes and mix in cinnamon, nutmeg, and salt, for an extra fluffy texture whip with an electric mixer until smooth. Transfer sweet potato mixture to the prepared baking dish and spread evenly. Sprinkle the crumb topping over the top. Bake for 35-40 minutes, until edges brown.
NUTRITIONAL FACTS | per serving Calories: 148 kcal Protein: 2.8 g Carbohydrates: 29 g Fiber: 2.4 g Total Sugars: 18.5 g Total Fat: 2.8 g
Saturated Fat: 1 g Cholesterol: 3.9 mg Calcium: 42 mg Potassium: 275 mg Sodium: 214 mg
26 Simple Foods | Made from Your Own Backyard
Meals Fakes: a Greek Lentil Soup
Not Pho Long Vietnamese Noodle Soup
Stuffed Peppers Bamya: Arabic Braised Chicken and Okra Stew
Tomato Spinach Spaghetti Squash Asian Carp Cakes
Chicken and Rice Casserole Coconut Chicken Risotto
Meals 27 Source: Paweł Kadysz, pexels.com
Photo by: Elena Paravantes-Hargitt, RDN, Olive Tomato
Fakes: a Greek Lentil Soup Contributed by: Chelsie Todd | Source: Olive Tomato YIELDS: 8 servings | SERVING SIZE: 1 ½ cups INGREDIENTS 1 pound dry lentils 1 onion, chopped 1 ½ tablespoon olive oil, more for serving 3-4 garlic cloves, cut in big chunks 1-2 bay leaves 2 tablespoons tomato paste Salt/pepper, to taste Red wine vinegar for serving DIRECTIONS If you have time, soak the lentils in water. In the meantime sauté onion in 1 ½ tablespoons of olive
oil until soft. Place lentils in a pot adding just enough water to cover them well. Bring to a boil and then drain, dumping the water. Place lentils in the pot with about 4 cups fresh water, the onion, garlic, bay leaf and pepper. Add the tomato paste and mix until well blended. Simmer for about 40-60 minutes or until soft and thick. Serve with a spoonful of olive oil and a drizzle of red wine vinegar and add salt as needed. You may accompany with Feta cheese or olives.
NUTRITIONAL FACTS | per serving Calories: 186 kcal Protein: 14 g Carbohydrates: 29 g Fiber: 10.9 g Total Sugars: 3 g Total Fat: 18 g
Saturated Fat: 0.5 g Calcium: 30.9 mg Potassium: 550 mg Sodium: 78 mg
28 Simple Foods | Made from Your Own Backyard
Stuffed Peppers Contributed by: Zach Wehmeyer YIELDS: 8 servings | SERVING SIZE: 1 stuffed pepper Stuffed peppers are one of my favorite dishes for easily breaking the 3-5 vegetable per day barrier! They take the idea of a mixed dish, where your vegetable, meat, and grain/starch are all cooked together, to the next level. The corn, cumin, chili powder and cilantro give this recipe a southwestern flare, and while low in calories, these peppers pack a punch with in their micronutrients. And the best part is, they can act as a clean-up dish and incorporate most vegetables you have on hand! INGREDIENTS 8 bell peppers, any color, tops cut off and cored 2 tablespoons olive oil 5 garlic cloves, minced or crushed 8 ounce can corn, unsalted, drained 8 ounces mushrooms, diced small 1 medium yellow squash, diced small 1 ½ cup cooked brown rice 1 can/1 cup cooked black beans, unsalted, drained 1 pound hamburger, preferably 93/7 or 90/10 1 cup cilantro, chopped 2 teaspoons chili powder 2 teaspoons cumin 2% Mexican Cheese, as desired,optional Plain Greek yogurt, as desired, optional DIRECTIONS Pre-heat the oven to 425° F. Wash the peppers. Cut the tops off, cut around the core, and remove it to hollow out the inside of the pepper. If membrane is left over from where the core attached, simply pinch it and twist/pull to remove. This creates room for the filling.
Coat each pepper lightly in olive oil using the 2 tablespoons mentioned above. This is done easiest with a brush, but simply using a hand will also work. Place the peppers on a baking sheet cut side down, and add ¼ inch of water to the pan. Place peppers in the oven and bake for 10 minutes, then pull them back out. Meanwhile, combine all other ingredients in a bowl and mix well. It is important to note that if you are using brown rice or beans, more preparation is necessary. Rice should be pre-cooked, and the black beans must be soaked. Canned varieties can be added directly. Stuff the mixture to the top of each pepper. Place the peppers back on the baking sheet cut side up this time. Return all peppers to the oven and bake at 350° F for 30 minutes or until the hamburger is completely cooked through. Optional: top with cheese and/or plain Greek yogurt and serve.
NUTRITIONAL FACTS | per serving Calories: 208 kcal Protein: 15 g Carbohydrates: 26 g Fiber: 5.5 g Total Sugars: 5.6 g
Total Fat: 6.9 g Saturated Fat: 1.9 g Cholesterol: 29 g Potassium: 655 mg Sodium: 38 mg
Meals 29
Photo by: Yasmine Mavrakis 30  Simple Foods | Made from Your Own Backyard
Bamya: Arabic Braised Chicken and Okra Stew Contributed by: Yasmine Mavrakis YIELDS: 45 ounces (9 servings) | SERVING SIZE: 5 ounces INGREDIENTS 1 pound chicken thighs 8 ounces yellow onion, diced 1 teaspoon salt 1 teaspoon black pepper 1 teaspoon all spice 1 teaspoon cumin 1 teaspoon coriander 4 ounces tomato purée 2 ounces tomato paste 8 ounces whole baby okra, fresh or frozen ½ teaspoon garlic, minced 8 ounces water 8 ounces Great Northern beans, drained, low sodium, optional
DIRECTIONS Heat pot over medium high heat on stove top and add raw chicken thighs. After a few minutes, once the chicken juices begin to run, add diced onion with salt, pepper, all spice, coriander, and cumin. Allow onions and chicken to cook, stirring continuously. Add tomato puree, tomato paste, and 1 cup (8 ounces) of water, mix, cover, and turn on medium low, allow to simmer for 30 minutes. Add okra, drained beans and a ½ cup (4 ounces) of water. After about 5 minutes once okra has cooked, add garlic and take off heat. Serve over rice.
NUTRITIONAL FACTS | per serving Calories: 108 kcal Protein: 15 g Carbohydrates: 6 g Fiber: 1.2 g Total Sugars: 2.7 g Total Fat: 3.3 g
Saturated Fat: 0.7 g Cholesterol: 65 mg Calcium: 27 mg Potassium: 190 mg Sodium: 237 mg
Meals 31
Chicken and Rice Casserole Contributed by: Kate Altenthal YIELDS: 1 casserole (4-6 servings) | SERVING SIZE: 1 ½ cups INGREDIENTS 1 can cream of chicken or cream of mushroom soup 1 cup water 1 cup uncooked rice ½ teaspoon onion powder ¼ teaspoon black pepper 1 pound frozen or canned vegetables (broccoli, mixed vegetables or spinach) 1 ½ pounds boneless, skinless chicken breast, diced ½ cup reduced-fat shredded cheese
DIRECTIONS Pre-heat oven 350° F. Stir soup and water together in large mixing bowl. Add rice, onion powder, black pepper, vegetables, and chicken to mixing bowl and stir. Pour mixture into 8 inch by 8 inch baking dish. Bake for 45 minutes or until chicken is cooked through and rice tender. Top with cheese, let sit for 5 minutes, stir and serve.
TIP Substitute brown rice for added fiber.
NUTRITIONAL FACTS | per serving Calories: 354 kcal Protein: 26 g Carbohydrate: 46.5 g Fiber: 6.5 g Total Sugars: 6.4 g Total Fat: 15 g
Saturated Fat: 2.5 g Cholesterol: 54 mg Calcium: 220 mg Potassium: 645 mg Sodium: 606 mg
32 Simple Foods | Made from Your Own Backyard
Cream Soup Base Source: Food.com YIELDS: 2 | SERVINGS SIZE: 1 Instead of using canned soup which can be high in sodium consider making this cream soup base from scratch. This can substitute for two 10 ¾ ounce cans of soup. INGREDIENTS 2 tablespoons butter 2 tablespoons dried onion flakes or 3 tablespoons fresh ½ teaspoon minced garlic ¼ cup milk ¼ cup heavy cream 1 cup chicken broth 1⁄3 cup flour ¼ teaspoon black pepper ¼ teaspoon salt
DIRECTIONS Over medium heat combine butter, onion, garlic, milk, heavy cream, and chicken broth in medium sauce pan until combined. Add flour, salt and pepper and stir until it thickens, about 3 minutes. Just add more flour if you want it thicker.
NUTRITIONAL FACTS | per serving Calories 338.5 kcal Protein 6.9 g Carbohydrate 23.2 g Fiber 1.1 g Total Sugars 2.3 g Total Fat 24.6 g
Saturated Fat 15.1 g Cholesterol 75.6 mg Calcium: 73 mg Potassium: 191 mg Sodium 793.3 mg
Meals 33
Photo by: Zach Wehmeyer
Coconut Chicken Risotto Contributed by: Zach Wehmeyer YIELDS: 4–6 | SERVING SIZE: 1 ½ cups The great thing about risotto is that it is really easy to make the dish taste good, it is really versatile, so you can play with the recipe a lot while you are mastering the method. This particular style incorporates some of that play, using coconut-inspired flavors to add a deep richness and a sweet finish, and given the moderate amounts included, they don’t take the saturated fat content overboard. The vegetables reflect those I commonly find in my fridge and that are often on sale in early spring, but you could easily swap them out for most anything you have on hand. Have fun with it! INGREDIENTS 1 tablespoon coconut oil 6-8 garlic cloves, crushed or minced ½ asparagus bundle, diced small 1 medium yellow squash, diced small 8 ounces mushrooms, sliced 1 pound boneless, skinless chicken breast, chunked 2 cups Arborio rice, dry 2 cups unsweetened coconut milk ½ cup chopped parsley ¼ teaspoon salt Pepper, to taste 1 cup (¼ cup per serving) Parmesan cheese, grated
DIRECTIONS Pour the coconut milk into a different sauce pot, and heat over medium-high heat until it boils. Reduce heat and let the milk simmer until needed. In a separate pan, begin cooking the chicken pieces over medium heat, being sure to turn occasionally. They should take about 5-7 minutes to cook. Meanwhile, heat a large sauce pot over medium-medium high heat. Add 1 tablespoon of coconut oil and allow it to get hot. It will
34 Simple Foods | Made from Your Own Backyard
melt quickly. Give the oil a few seconds to get hot, then add your garlic to the oil and let it cook by itself for about 1 minute, stirring occasionally. Add the asparagus, squash, and mushrooms to the garlic and oil, and stir well to coat the vegetables. Add the two cups of Arborio rice to the sauce pot with the vegetables, and stir, cooking for about 3 minutes. This will help to toast the rice. When the chicken has cooked all of the way through, add it to the rice and vegetables. Now only 2 pots are being used. Once the rice, vegetables, and chicken are together, it is time to start adding the hot coconut milk, stirring the pot constantly. There are two keys to this process: The coconut milk needs to be hot
when added to the rice/vegetable mixture. Add the coconut milk a little bit at a time, in ½ cup increments. Once you pour in the first ½ cup of coconut milk, replace the rest on the burner to keep hot. Continuously stir the rice mixture while the milk absorbs, which will take 3-5 minutes. Once the milk has absorbed, it is okay to add the next ½ cup of coconut milk, continuing to stir. Repeat this process until all of the coconut milk has been added, stirring continuously. This will take about 20 minutes in total once the rice has been added. Add the parsley, salt, and pepper. Remove the pot from heat and allow the risotto to set. Serve with fresh Parmesan cheese.
NUTRITIONAL FACTS | per serving Calories: 508 kcal Protein: 49.5 g Carbohydrates: 40 g Fiber: 3.5 g Total Sugars: 3.2 g
Total Fat: 21.5 g Saturated Fat: 16 g Cholesterol: 75 g Potassium: 793 mg Sodium: 439 mg
Meals 35
Not Pho Long Vietnamese Noodle Soup
Because it will be gone before you know it! Contributed by: Sherri Mankofsky | Originally Created by: Quyen Nguyen YIELDS: 10 servings | SERVING SIZE: 1 cup INGREDIENTS 1 pound white Vietnamese vermicelli noodles, non-transparent ½ pound lean beef 2 cups water 1 tablespoon olive oil 1 carton beef broth 3 lemongrass stalks, for taste 1 tablespoon black pepper 3 shallots 6 garlic cloves 2 inch piece ginger root, shredded 1 cup carrots 1 teaspoon chili paste Fish sauce, to taste Salt, to taste Sugar, to taste Garnish options: romaine lettuce, chopped green onion, cilantro, lemon wedges, red onion, thinly sliced Thai basil or mint leaves
DIRECTIONS In a large pot bring to a boil water, olive oil, beef broth, lemongrass stalks, black pepper shallots, garlic cloves, ginger root, carrots, chili paste, fish sauce, salt and pepper. Lower the stove to a medium setting and cook for at least 40 minutes. If using a slow cooker, cook over night. Thinly slice the beef into pieces. Marinate with salt and garlic and put into the soup. While waiting for the soup, boil the white Vietnamese vermicelli noodles. When done soak the hot noodles in a tray of cold water for a few seconds and drain. Start cleaning and chopping the garnish. To serve, divide the noodles into bowls, ¼ cup into each bowl. Ladle the soup and meat into bowls. Add garnishes, squeeze lemon on top and enjoy!
NUTRITIONAL FACTS | per serving Calories: 345 kcal Protein: 24 g Carbohydrate: 43 g Fiber: 2.8 g Total Sugars: 2 g Total Fat: 7.7 g
Saturated Fat: 2 g Cholesterol: 45 mg Calcium: 27 mg Potassium: 322 mg Sodium: 270 mg
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Tomato Spinach Spaghetti Squash Contributed by: Rachel Pankau YIELDS: 2 servings | SERVING SIZE: 2 ½ cups INGREDIENTS 1 tomato, diced 2 cups fresh spinach 2-3 teaspoons olive oil 2 teaspoons dried oregano ½ cup fresh or shredded Mozzarella Salt/pepper, to taste 1 medium spaghetti squash DIRECTIONS Preheat oven to 350° F. Cut spaghetti squash in half long ways, scrape out seeds. Place both halves on a lined baking sheet. Brush the inside of the squash with olive oil and sprinkle with ground black pepper. Bake for 40 minutes, or until it’s browning at edges and you can easily scrape the squash with a fork.
Let spaghetti squash cool for a few minutes. While cooling, heat 2 teaspoons of olive oil in a skillet over medium high heat. Add diced tomato and fresh spinach leaves. Saute until spinach is wilted. Scrape out insides of cooled spaghetti squash with a fork. Add squash to skillet. Add dried oregano and salt and pepper to taste. Add more olive oil if needed. Mix ingredients. Add shredded or slices of fresh Mozzarella. Let melt on top. Serve warm.
NUTRITIONAL FACTS | per serving Calories: 265 kcal Protein: 18 g Carbohydrates: 16 g Fiber: 3.5 g Total Sugars: 6.5 g Total Fat: 15 g
Saturated Fat: 7 g Cholesterol: 31 mg Calcium: 485 mg Potassium: 536 mg Sodium: 353 mg
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Asian Carp Cakes Contributed by: Anna Kelleher YIELDS: 8 cakes (4 servings) | SERVING SIZE: 2 cakes INGREDIENTS 1 pound Asian Carp, ground 1 celery stalk ½ onion ½ green pepper ½ teaspoon salt 1 teaspoon ground black pepper ½ teaspoon dry mustard ½ teaspoon red pepper flakes ½ teaspoon dried thyme ½ teaspoon Old Bay 1 egg beater (egg substitute) 1 cup leftover mashed potatoes ¾ cup of Panko bread crumbs 1 cup Canola oil (to pan fry)
DIRECTIONS Place the celery, onion, and green pepper in a food processer and pulse to a fine chop. Add the Asian Carp; pulse to coarsely chop. Stir in the salt, pepper, dry mustard, red pepper flakes, thyme, and seafood seasoning; pulse again until mixed. Transfer mixture to a large bowl and add egg beater, stirring lightly. Fold in mashed potatoes and form into 8 patties. Mash patties into bread crumbs to coat completely. Set aside. Heat oil in a large skillet over medium heat; add fish cakes. Cook in batches depending on pan size, until lightly browned about 4 minutes per side. Serve warm with Asian chili paste or tartar sauce.
NUTRITIONAL FACTS | per serving Calories: 475 kcal Protein: 18.5 g Carbohydrates: 29 g Fiber: 3 g Total Sugars: 3.3 g Total Fat: 32.3 g
Saturated Fat: 3 g Cholesterol: 43 mg Calcium: 100 mg Potassium: 536 mg Sodium: 650 mg
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DAIRY
FRUITS
VEGETABLES GRAINS
PROTEIN
General Recommended Serving Sizes Exact recommendations vary by gender and age
FOOD GROUPS Fruits/Vegetables: 5-9 servings of fruits and vegetables daily with more vegetables than fruit Grains: 6-11 (most adults and children are on the lower side; teens need more) Protein: 2-3 (for a total of 5-7 ounces) Dairy (or equivalent): 2-3 Serving Size Examples = 1 serving
SERVING SIZE EXAMPLES BY FOOD GROUPS Fruit: 1 medium piece of fruit (banana); ½ cup cut up (fresh, frozen or canned); ¼ cup dried or ¾ cup juice (limit due to less fiber) Vegetables: ½ cup cooked or raw; 1 cup raw leafy vegetables; or ¾ cup vegetable juice Grains: 1 ounce = 1 slice of bread; 1 cup of dry cereal; ½ cup cooked rice, pasta or cereal Protein: 2-3 ounces or the size of a deck of cards Dairy (or equivalent): 1 cup of milk or yogurt; or 1 ½ ounces of low-fat cheese
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General Health Substitutions LOW SODIUM (SALT) Avoid or limit processed foods especially meats and cheeses Focus on fresh or frozen produce as much as possible Rinse off commercially canned foods Try lower sodium cheeses: Swiss cheese, Mozzarella, Goat Cheese and Brick Cheese options
DAIRY ALTERNATIVES Substitute cheese, butter or mayonnaise for sliced or mashed avocados, tahini, or almond butter Substitute whole milk for reduced fat (2% or skim) for milk intolerances Substitute: soy milk, rice milk, nut milks, hemp milk, or oat milk Substitute ice cream for blended frozen bananas
Use herbs, spices, fresh garlic and citrus juices (lemon, limes or oranges) to add flavor to foods
FIBER Choose whole grain breads, cereal, and pastas
Salt free seasoning options: Mrs. Dash, Lawry’s Salt Free-17, and Magic Salt Free Seasonings
Make ½ your grains 100% whole grain
LOW FAT Eat more plant based foods that are naturally low in saturated fat Reduce foods high in saturated fats these include: fattier cuts of meat (visible marbling), skin on poultry, bacon, sausages, whole milk, cream and butter Substitute butter with reduced-fat buttery spread or spreads made with heart healthy olive oil Oils: Cooking oils are a blend of saturated fat, polyunsaturated fat, and monounsaturated fat Good choices: Canola, olive oil or similar blends. Limit or reduce Palm oil, Butter and Coconut oil products which are high in saturated fat
Substitute ½ the flour in a recipe for whole wheat flour Add in fresh fruit, vegetables and nuts to recipes to increase fiber Limit juice and choose whole fruit or vegetable for added fiber PROTEIN Try plant based proteins, like soy foods, combine rice and beans to create a complete protein meal Greek yogurt has significantly more protein than regular yogurt Lean meats: beef, eye of round roast or steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, top sirloin steak
CHICKEN OR TURKEY (even dark meat) Fish are in excellent source of lean protein and are high in omega-3 fatty acids (the heart-healthy fat): Salmon, Tuna, Mackerel, Sardines, Trout, Eel Simple Foods | Made from Your Own Backyard 41
Health Conditions and Nutrition Recommendations HIGH BLOOD PRESSURE Lose weight if overweight Limit sodium (salt) intake <1500 mg daily Limit alcohol intake to follow Dietary Guidelines for Americans: Men: No more than *2 alcoholic drinks per day Women: No more than *1 alcoholic drink per day *One Drink = 1 (12 ounces) beer ~ 5 % alcohol, 1 (5 ounces) glass of wine or 1 ½ ounces of hard liquor
OVERWEIGHT 3500 calories = 1 pound Decrease calories by 500-1000 calories per day to lose 1-2 pounds per week. Losing weight is a formula of eating fewer calories than your body burns throughout the day. To create a negative calorie balance decrease the amount of calories consumed and increase the amount of calories burned. This is achieved most healthfully through a balance of dietary change and adopting a more physically active lifestyle. Keep a daily food record of all foods eaten throughout the day Plan ahead for meals and snacks
DIABETES Don’t skip breakfast, research has shown that eating a small meal (whole grain toast with peanut butter, or a small bowel of cereal) can significantly improve blood glucose stabilization and avoid highs and lows Adopt a consistent carbohydrate intake throughout the day Make a meal plan and plan ahead Read food labels to become familiar with how many carbohydrates grams are in frequently eaten foods CANCER Practice food safety, wash hands often, store foods properly, avoid foods under cooked, avoid cross contamination through improper handling and preparation Increase foods that are high in antioxidants, like fresh fruits, vegetables and plant based foods Neutropenic diet; avoid foods that are uncooked (raw) or have a high bacterial content, i.e. fermented food Maintain weight to support treatment and recovery HEART DISEASE Decrease saturated fat intake to < 7% of your daily value (DV)*
Limit fast food and eating out to sometime occasions instead of everyday options
Limit the amount of fat to 25-35% of the total calories that you consume, for the average 2000 calorie diet that’s between 50 grams (g) and 75 g per day
*Daily Value (DV) is based on a 2,000 kcal diet
Increase fiber; get 20-30 g of fiber per day
Limit sedentary time
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CHRONIC OBSTRUCTIVE PULMONARY DISEASE (COPD) What you eat can affect how well you breathe
CONGESTIVE HEART FAILURE (CHF) Monitor sodium (salt) typically this is <2000 mg or 2 g per day
Be sure to consume adequate protein and calories
Become familiar with food labels
Limit sodium (salt) intake <2000 mg per day Make half your grains whole fiber Include a variety of fruits/vegetables in your diet Maintain a healthy body weight; it’s important not to be overweight or underweight
Weigh yourself daily to monitor fluid retention Avoid or limit processed foods, processed foods are preserved with sodium and are usually higher in saturated fat Avoid seasonings with “salt” in the name; instead try herb seasonings like Mrs. Dash
Avoid foods or beverages that cause bloating or gas Avoid overeating Choose foods from each food group Choose nutritional supplements as needed to meet protein and calorie requirements
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Resources ACADEMY OF NUTRITION AND DIETETICS | www.eatright.org This resource is the number 1 resource for dietitians, nutrition professionals and the public. It’s packed with recommendations for food, health and fitness, with user friendly general information and specific recommendations for kids, parents, men, women and seniors. When you want to know anything and everything about food and nutrition this is the place to go. AMERICAN HEART ASSOCIATION | www.heart.org/HEARTORG The American Heart Association is a great resource for specific questions about heart health but also general information about maintaining a healthy lifestyle. AMERICAN DIABETES ASSOCIATION | www.diabetes.org The American Diabetes Association website is packed full with valuable information for how to manage Type 1 or Type 2 diabetes, including meal planning with delicious recipes, medications, and fitness. NATIONAL INSTITUTE OF HEALTH | www.nih.gov As nutrition professionals it’s important that all of the information and recommendations we provide to the public come from scientifically valid research. The national institute of health is one of the main sources to acquire information about health and nutrition. CENTERS FOR DISEASE CONTROL AND PREVENTION | www.cdc.gov This website has evidence-based information about diseases and conditions, healthy living and food safety. DIETARY GUIDELINES | CENTER FOR NUTRITION POLICY AND PROMOTION | www.cnpp.usda.gov/dietary-guidelines http://nic.nal.usda.gov/dietary-guidance/dietary-reference-intakes/ dri-nutrient-reports This is the main government agency in charge of disseminating nutrition information to the public. US FOOD AND DRUG ADMINISTRATION “Protecting and Promoting your Health” | www.fda.gov FDA is responsible for food safety, regulations and research COOKING LIGHT | www.cookinglight.com These are a great resource for healthy recipes, meal planning and general nutrition information HEALTHY COOKING, NUTRITIOUS RECIPES & DIET MENU SUGGESTIONS www.epicurious.com/archive/healthy ALL RECIPES.COM http://allrecipes.com/recipes/84/healthy-recipes
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Notes