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

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!