For more information, visit: www.0to60ďŹ tness.org @ďŹ tnessgov
Thank you for attending the #0to60 Family Food Fest! A core part of the President’s Council on Fitness, Sports & Nutrition’s mission and the #0to60 campaign is to encourage families to engage in healthy eating and physical activity on a regular basis. We hope you will use this healthy recipe book to prepare simple and tasty meals for friends and family at home! The #0to60 Family Food Fest Recipe Book features recipes from: Jodi Balis, Registered Dietitian & Chef at Capital Area Food Bank Jerome Grant, Executive Chef at Sweet Home Café | National Museum of African American History & Culture Morou Ouattara, Executive Chef and Owner at Kora Chef Ryan Ratino, Executive Chef at Ripple DC Chef Daniel Thomas, Celebrity Chef Our Presidential Active Lifestyle Award (PALA+) helps individuals maintain or improve their health by incorporating weekly healthy eating and physical activity goals. Use these recipes to reach your goals during the 8-week program to earn awards and recognition from the President’s Council on Fitness, Sports & Nutrition. More information about PALA+ and a PALA+ paper log are available at the back of this recipe book.
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table of contents Chef Jodi Balis Smashed Bean Avocado Dip with Baked Corn Tortilla Chips..........................3 Snack
Salad on a Stick with Shake in a Jar Dressing.................................................4 Snack
Chef Jerome Grant No Cook Blueberry and Banana Oatmeal.........................................................5 Breakfast
Quinoa, Berry, & Mango Salad...........................................................................6 Breakfast
Chef Morou Ouattara Whole Wheat Penne with Kale, Chickpeas, Tomatoes, & Olive Oil..................7 Lunch
Tuna Nachos......................................................................................................8 Lunch
Chef Ryan Ratino Whole Wheat Carrot Mac n' Cheese..................................................................9 Dinner
Chicken Quesadilla..........................................................................................10 Dinner
Chef Daniel Thomas No Bake Strawberry Cheesecake....................................................................11 Dessert
Honey Crisp Apples, Apple Crisp.....................................................................12 Dessert
PALA+............................................................................................................13 PALA+ Paper Log Instructions................................................14
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Smashed Bean Avocado Dip with Baked Corn Tortilla Chips by Jodi Balis Ingredients • 6 corn tortillas • 2 (15-ounce) can of pinto or black beans, rinsed and drained • 1 avocado, pit and skin removed, chopped • Juice of 1 lemon • 2 tablespoons chopped cilantro Preparation Pre-heat oven to 400 degrees. Stack tortillas and cut into quarters. Arrange on two baking sheets and bake 15 minutes or until they begin to brown. The chips will crisp as they cool. In a small bowl, mash the beans and avocado with the back of a fork or a potato masher. Add lemon and cilantro and stir to combine. Serves 4
HEALTHY EATING GOAL:
Protein Foods
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Salad on a Stick with Shake in a Jar Dressing by Jodi Balis Ingredients • 12 medium sized wooden skewers • 2 cups cherry tomatoes • 2 cups radishes, halved • 2 cups baby spinach leaves • 2 cups low-fat cheese, cut into bite sized cubes • 2 cups whole wheat bread, cubed and toasted • 2 cups plain low-fat or fat-free yogurt • 1 cup lite mayonnaise • 1/2 cup minced parsley • Juice of 1 lemon • 1 clove of garlic, minced Preparation Skewer vegetables on kabob sticks, leaving 1 inch of space on both ends. When using the spinach, fold the leaf in half, then slide onto the wooden stick. In a large jar with a lid, add the yogurt, mayonnaise, parsley, lemon, garlic. Shake vigorously. Or, using a blender, add the ingredients and blend until smooth, about 30 seconds. Drizzle dressing on top and enjoy! Serves 12
HEALTHY EATING GOAL:
Vegetables
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No Cook Blueberry and Banana Oatmeal by Jerome Grant Ingredients • 1/3 cup oats • ½ cup low-fat or fat-free milk or soy beverage* • 1 teaspoon chia seeds (optional) • 1 teaspoon vanilla extract • 2 tablespoons roasted almonds • ½ medium banana, sliced • 1/3 cup blueberries (fresh or frozen and thawed) Preparation 1. In a plastic airtight container, mix oats, milk, chia seeds, and vanilla. Seal the container and place in the fridge overnight. 2. In the morning, stir oats and top with almonds, bananas, and blueberries. Serves 2
HEALTHY EATING GOAL:
Whole Grains
Dairy
Fruit
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Quinoa, Berry, & Mango Salad by Jerome Grant Ingredients • 1 cup uncooked brown rice or quinoa • 1½ cup strawberries, sliced • 1 cup blackberries • 1 cup blueberries (fresh or frozen and thawed) • 1 mango, diced (fresh or frozen and thawed) • 2 tablespoons fresh lime juice • 1 tablespoon chopped or dry basil Preparation 1. Cook brown rice or quinoa according to the directions on the package. Let the grains cool to room temperature. They can be stored in the refrigerator for up to 3 days. 2. In a large bowl, combine brown rice or quinoa, strawberries, blueberries, blackberries and mango. 3. Garnish with fresh basil. Serves 4
HEALTHY EATING GOAL:
Whole Grains
Fruit
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Whole Wheat Penne with Kale, Chickpeas, Tomatoes, & Olive oil by Morou Ouattara
Ingredients • 1½ pounds kale • 3 tablespoons olive oil • 2 large cloves garlic, minced • ½ medium yellow onion, minced • 2 breasts roasted chicken, cut into small pieces • 1 can of chickpeas (15-ounce), drained and rinsed • 10 grape tomatoes, cut in half or 2 chopped roma tomatoes • 1 pound whole wheat penne pasta • 1 cup Parmesan cheese Preparation Cut away the ribs from the kale and discard the ribs. Cut kale into small pieces. Transfer kale pieces to a colander and rinse well. Bring a large pot of water to boil and add kale. Cook until tender about 5 minutes. Then remove with a slotted spoon and set aside. Add the pasta to the same boiling water and cook for 11 minutes or until desired doneness. Reserve 1 cup of pasta cooking water. In a large skillet heat the olive oil over medium heat. Add the garlic and onion and cook gently until the onion is soft and beginning to turn golden. Add chicken, chickpeas, kale and tomatoes, cook for an additional minute, then add the pasta and half of the parmesan. Add some of the reserved pasta water to the pan if needed to keep the dish moist and saucy. Remove from heat and serve immediately topped with remaining Parmesan cheese.
HEALTHY EATING GOAL:
Whole Grains
Protein Foods
Vegetables
Fruit
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Tuna Nachos by Morou Ouattara Ingredients • 2 5oz cans water-packed tuna fish • 1 bag baked corn Tortilla Chips • 1 cup mild chunky salsa • 1 14.5 ounce can black beans, drained and rinsed • ½ cup red onion, diced • ½ cup frozen or canned corn, rinsed • 1 cup frozen diced green pepper • 1 avocado, diced • Shredded lettuce Preparation Use a can opener to cut open the cans of tuna fish, but leave the lid in place. Holding the cans over the sink or a bowl, press the lid into the tuna fish and tilt the can to drain all the liquid. Set aside. Preheat oven to broil. On a baking dish spread out tortilla chips and top with salsa. Place in oven for 1 minute. Remove. Evenly spread tuna, black beans, corn, red onion, green pepper and avocado over nachos. Place back in oven to warm all your ingredients about 5 minute. Remove top with shredded lettuce serve and enjoy.
HEALTHY EATING GOAL:
Protein Foods
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Whole wheat carrot Mac n' cheese by Ryan Ratino Ingredients • 8 ounces whole wheat pasta • 24 ounces carrot juice • 1 tsp olive oil • 2 cloves garlic or diced garlic in a jar • 4 ounces cheddar cheese • 4 ounces Parmesan cheese • 4 ounces shredded mozzarella • 2 ounces chopped parsley Preparation Sweat out the garlic in the olive oil on low heat for 10 minutes then add carrot juice and pasta. Simmer on low heat until the pasta is tender and only a small quantity of juice is left. Then add all of your cheeses and melt, finish with parsley.
HEALTHY EATING GOAL:
Whole Grains
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Chicken Quesadilla by Ryan Ratino Ingredients • 2 5oz cans water-packed tuna fish • 2 flour whole wheat flour tortillas • 1 chicken breast, cooked and diced • 3 ounces mixed cheese blend Pico • 1 tomato • 2 ounces red onion • 2 ounces cilantro • 1 lime zested and juiced • 1 ounce of chopped sweet pepper Preparation Place a tortilla in a pan on the stove. Top with cheese and diced chicken. Toast tortilla on low heat until the cheese begins to meltwith grilled chicken breast sliced inside and cheese. Top with another tortilla, flip and continue to toast until browned. Chop all ingredients small and mix with lime juice. Top your quesadilla with this pico.
HEALTHY EATING GOAL:
Whole Grains
Protein Foods
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NO BAKE STRAWBERRY CHEESECAKE by Daniel Thomas Ingredients Teddygraham & Graham Cracker Crust Ingredients: • 1/2 cup Graham Teddy Graham cracker crumbs • Light sprinkle of Cinnamon • Light Sprinkle of Nutmeg (for Earthy Tone and flavor) • 1 Teaspoon of Honey No Bake Cheesecake Ingredients: • 1 (8 oz.) package low-fat cream cheese • 2 cup low-fat vanilla Greek yogurt • 1/4 cup honey • 1 tsp. lemon zest Strawbery Topping: • 1 Cup of Strawberries chopped very small or blended for 5 seconds Preparation Mix ingriedients in a bowl and refrigerate for 10 minutes. To Make the Graham Cracker Crust: Crush crackers and add to a bowl. Mix All crust ingredients and set to the side. Add Two tablespoons of crust to the bottom of each serving dish. To Make the Cheesecake: Add all ingredients to a food processor or to a mixing bowl and whisk, mix or pulse together. Spoon 3 Table spoons of the mixture into each serving dish as the next layer on top of crust. Refrigerate for 2 hours until set. Serve topped with berries of your choosing, lemon zest, or 1 Table spoon of Strawberry topping.
HEALTHY EATING GOAL:
Dairy
Fruit
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honey Crisp Apples, Apple Crisp by Daniel Thomas Ingredients • 4 Honey Crisp apples - peeled, cored, and sliced ( Fall Dessert) • 1 1/2 cups oats • ¼ Cup brown sugar • 2 teaspoon ground cinnamon • 3 Tablespoons of Unsalted butter • 1/2 cup honey • 2 pinches of Nutmeg • 1 teaspoon vegetable oil Preparation In a soup pot on medium low heat, add apple slices with ½ teaspoon of oil. Cook for 3 minutes. Then add 1/8 cup or brown sugar( Or less if you’d like), 1 teaspoon of cinnamon, 1 Table spoon of unsalted butter, ¼ cup of honey and 1 pinch of Nutmeg. Stir and cook for 5 minutes. Arrange apple slices mixture in 9-inch circular glass pie plate. In a separate bowl mix and stir oats and remaining ingredients together in a bowl including the melted Table spoons of butter. Once Oat mixture is finished, crumble over apples! Bake in preheated oven until golden brown, about 20-35 minutes. Shorter time if you like more of a bite to your apples and longer time if you like softer apples. Cool on stop top counter about 15 minutes.
HEALTHY EATING GOAL:
Whole Grains
Fruit
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Presidential Active Lifestyle Award (PALA+) PALA+ is a program of the President’s Council on Fitness, Sports & Nutrition that promotes physical activity and good nutrition, because it takes both to lead a healthy lifestyle. Anyone age 6 and older who completes PALA+ can earn a free award in recognition of establishing healthy habits. Start a PALA+ program by using this log, or online with USDA’s SuperTracker. PALA+ is an 8-week program but can be completed in as few as 6 weeks. • Weeks 1-5 • Weeks 6-8: Beginning in week 6, you must reach your weekly physical activity goal and at least 6 of the 9 weekly healthy eating goals, including at least 1 of the dietary limit goals, to complete the program. If you need more time to reach your goals, you can try again in weeks 7 or 8.
Physical Activity Goal
Healthy Eating Goals
need to be active Achieve the PALA+ physical activity goal by reaching thefor at weekly minute goal. Youth ages 6-17 Adults 18 and older
With PALA+, you have the freedom to choose what healthy eating goals you want to work on, which allows you to tailor
least 300 minutes (5 hours) per week. need to be active for at least 150 minutes (2 hours and 30 minutes) per week.
on how to achieve the PALA+ healthy eating goals.
Tips for the PALA+ Healthy Eating Goals Focus on Whole Fruit: Aim to choose whole fruits
Make More of Your Grains Whole: Read the ingredients list and choose products that list
canned, frozen, or dried, and may be whole, cut-up, or pureed.
wheat”, “brown rice”, or “oatmeal”.
Vary Your Veggies: Select a variety of colorful
Move to Fat-Free or Low-Fat Dairy: Dairy
your body needs to be healthy. This includes fresh, frozen, or canned varieties.
vitamin D, and many other nutrients your body needs.
Vary Your Protein Routine: Meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Select leaner cuts of beef and pork and eat turkey and chicken without skin.
Drink Water Instead of Sugary Drinks: Regular soda and other drinks such as fruit drinks and energy drinks can have added sugars. Instead, reach for a tall glass of water.
Dietary Limit Goals Select Food with Less Sodium: Read the Nutrition Facts label to compare sodium in packaged foods like soup, canned vegetables, and frozen meals; choose the foods with lower amounts.
Limit Added Sugars: Added sugars increase calories without contributing essential nutrients, and include syrups and other caloric sweeteners.
Replace Saturated Fats with Unsaturated Fats: Most saturated fats come from animal products. Choose lower-fat dairy and lean options for meat and poultry—like lean beef and grilled chicken breast without the skin.
For more information on how physical activity can help promote health and reduce the risk of chronic disease, and on healthy eating patterns and how to ensure your diet is meeting your nutritional needs, please consult the Physical Activity Guidelines for Americans and Dietary Guidelines for Americans available at health.gov.
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Participant Name
Age
Date Started
Date Completed
Paper Log Instructions: Circle each healthy eating goal you achieve. Enter your daily physical activity in minutes and add up the total at the end of the week. Circle the total if your goal is met. Once you achieve your goals in week 6, 7, or 8, yo !
Healthy Eating Goals (key) Focus on Whole Fruits
Make More of Your Grains Whole
Select Foods with Less Sodium
Drink Water Instead of Sugary Drinks
Vary Your Veggies
Vary Your Protein Routine
Limit Added Sugars
Replace Saturated Fats with Unsaturated Fats
Move to Fat-Free or Low-Fat Dairy
PARTICIPATION LOG WEEK
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HEALTHY EATING GOALS
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Online Instructions: The PALA+ program can also be completed online using USDA’s SuperTracker! Create an account at www.supertracker.usda.gov. You can earn your PALA+ award by logging your food and physical activity to reach your goals.
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