1 / 17

Elevate Your Diet with Greens & Beans: Healthy & Budget-Friendly Recipes

Discover the benefits of dark leafy greens and dry beans, and learn quick fixes and cheap thrills for incorporating them into your meals. Get inspired with cooking demos and explore the variety of vegetables now included in proposed new meal patterns. Find out how to make nutrient-rich dishes without breaking the bank.

arthurp
Download Presentation

Elevate Your Diet with Greens & Beans: Healthy & Budget-Friendly Recipes

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

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

  2. agenda • Activity • Proposed New Meal Patterns • Greens • Benefits • Quick Fixes • Cheap Thrills • Beans • Benefits • Quick Fixes • Cheap Thrills • Cooking Demo

  3. ACTIVITY

  4. 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

  5. Benefits of dark leafy greens • Vitamin A • Vitamin E • Calcium • Thiamin • Riboflavin • Magnesium • Iron • Fiber • Phytochemicals

  6. 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

  7. Types of orange/red Vegetables • Acorn Squash • Butternut Squash • Carrots • Hubbard Squash • Pumpkin • Sweet Potatoes • Tomatoes • Tomato Juice • Red Peppers Butternut Squash Pizza Baked Sweet Potato Fries

  8. Quick fixes-Greens Before After • Iceberg Lettuce • French Fries • Peas • Baked Potato • Potato Chips • Romaine Lettuce • Sweet Potato Fries • Broccoli • Winter Squash • Kale Chips

  9. Cheap thrills • Use Frozen Spinach • Frozen cube sweet potatoes • Canned pumpkin • Speak with your vendor to see options • Eat in Season!

  10. Eat your greens in season

  11. Benefits of dry beans • Fiber • Folate • Iron • Protein • Calcium • Low in Fat

  12. Types of dry beans • Kidney beans • Black beans • Navy beans • Lentils • Soy beans (Edamame) • Pinto beans • Northern Beans • Garbanzo beans (chickpeas) Garbanzo Beans Edamame

  13. 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

  14. Cheap Thrills • Canned beans are inexpensive • Beans are cheaper than meat products • Generally nutritionally equivalent • USDA Foods (formerly Commodities)

  15. Questions???

  16. Cooking Demo! • http://www.health.state.mn.us/schools/greattrays/pdfs/NowCooking.August22.pdf

  17. DPI Non-Discrimination statement • In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, or disability. • To file a complaint of discrimination, write USDA, Director, Office of Adjudication, 1400 Independence Avenue, SW, Washington, D.C. 20250-9410 or call toll free (866) 632-9992 (Voice).  Individuals who are hearing impaired or have speech disabilities may contact USDA through the Federal Relay Service at (800) 877-8339; or (800) 845-6136 (Spanish).   USDA is an equal opportunity provider and employer.

More Related