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ClCCreative Living with Sheryl Borden7600 Series - Foods & Nutrition - Section ISheryl BordenProducer/HostCreative Living with Sheryl Borden is produced by KENW-TV from Eastern New Mexico University, Portales, NM
Table of ContentsFoods & NutritionA Baker’s Dozen Smart Snack Baking Recipes. I-3The Thrill of the Skill. I-4Putting the Fast in Breakfast. I-5Preparing Gluten-Free Desserts for Two. I-7Gluten-Free Main Dishes for Two. I-8Easy Ways to ‘Kick up’ Nutrition. I-9Whole Foods Market. I-10DairyMAX Recipes. I-10New Mexico Favorites. II-11Celebrate Salty!. II-12Tasty Thai Cuisine. II-13G-Free Foodie Club & Recipes. II-14California King Salmon Recipes. II-16Going Nuts Over the Holidays. II-17Guests. II-18Due to the size of this section, it has been separated intotwo sections in order for it to be downloaded more quickly.For instance, “A Baker’s Dozen Smart Snack BakingRecipes” is in Section I on page 3, whereas “New MexicoFavorites” is in Section II on page 11.2
A Baker’s DozenSmart Snack BakingRecipesWhy are Smart Snacks important?1. More than a quarter of kids’ daily calories maycome from snacks.2. Kids who have healthy eating patterns aremore likely to perform better academically.3. Kids consume more healthy foods and beverages during the school day. When they are SmartSnacks, the healthy choice is the easy choice.4. Smart Snacks Standards are a Federal requirement for all foods sold outside the NationalSchool Lunch Program and School BreakfastProgram.Double Chocolate Chip CookiesSummary of Standards for All Foods Sold inSchools:Any food sold in schools must:- Be a “whole-grain rich” grain product; ORhave as the first ingredient a fruit, a vegetable, a dairy product, or a protein food; OR- Be a combination food that contains atleast 1/4 cup of fruit and/or vegetable.3
The Thrill of the Skill Learn to crack eggsCut fruit, butter or margarine sticks on cuttingboard (plastic or tableknife) Push buttons on blenders and/or processorswith adult Knead dough Preheat oven (adultshelp load products inhot oven) Wash dishes, put awayingredients or utensilsAge-Appropriate Kitchen TasksLet older children help teach younger ones - everyone benefits!2 years old: Proper hand washing Wipe table tops Play with safe utensils Scrub, wash, tear, snap, break into pieces Move pre-measured ingredients from one placeto another Add ingredients to a bowl9 to 12 years old: All of the above plus. Learn safe knife skills (chopping, dicing, and cut ting) Handle food equipment safely Place oven racks and load oven (while oven iscold) Safe operation of electric equipment (mixer, microwave, bread machine, food processor, etc.) Follow a recipe (measure accurately, prepare aproduct Read ingredient and food labels Safely handle/store ingredients/finished products Plan and prepare simple meals, snacks Clean up (how and what to wash in dishwasher orby hand)3 years old: All of the above plus. Handle dough, begin kneading, simple shaping Pour cool liquids into mixture Mix dry ingredients with wire whisk or spoon inextra large bowl Shake liquids Spread soft spreads Place things in trash4 years old: All of the above plus. Peel loose skinned oranges; hard cooked eggs Form round shapes with dough Mash fruits (bananas) or cooked vegetables Cut with dull scissors (snip green onions, dried fruits) Set table13 years old and up: All of the above plus. Tasks requiring multiple preparationsteps or close timing Create new flavor combinations,shapes or decoration Plan and prepare whole menus formeals or entertaining Make shopping lists and shop foringredients Help younger children learn about food and howto prepare Enjoy cooking with peers5 to 6 years old: All of the aboveplus. Help measure dry ingredients(stir, spoon, level) Cut with a blunt knife (plastic ortableware) Use a hand held egg beater orwhisk Crush crackers in a bag with a rolling pin Sprinkle ingredients on salads, cakes, cookies,casseroles6 to 8 years old: All of the above plus. Clean surfaces before and after Wash fruits and/or vegetables Gather ingredients and equipment Grease or spray baking pans Measure dry ingredients; measure liquid ingredients Add measured dry and liquid ingredients intomixing bowlCOURTESY: Charlene PattonHome Baking Assn.www.homebaking.org4
No time for breakfast? If so, you or your family are missing out on the manybenefits of eating the morning meal. Check out the three quick and easysolutions below plus a full menu of speedy, nutritious - and simply delicious breakfasts the whole family will love.SOLUTION #2SOLUTION #1Brown Bag Breakfast: It's NotJust for Lunch AnymorePack good nutrition into your andyour kid's day! It's quick to addbreakfast items right into lunch bagsand boxes. Try these combos - ormix-and-match foods to suit yourfamily's taste buds.Break for Breakfast: Take a FewMinutes to Fuel UpDon't skip breakfast to shave preciousmorning minutes! Try these lightningfast meals that can help propel youand your kids throughout the day. The Traditional Triplet.Whole-grain ready-to-eat cereal andfat-free milk plus 100 percent orangejuice. The Hot and Wholesome Bowl.Microwavable oatmeal with choppedapples and walnuts - make with fatfree milk instead of water for an extrapunch of protein, calcium, andvitamin D. The PB&B.Whole-wheat toasttopped with peanutbutter and slicedbananas plus fatfree milk. The Little Dipper.Graham crackers dipped into lowfat or fat-free fruit yogurt plus 100percent apple juice. A Little on the Lunch Side.A turkey and low-fat Swiss sandwichon whole-wheat plus 100 percentorange juice. On a Roll.A whole-wheat tortilla wrappedaround a low-fat cheese stick plusa bunch of grapes (be sure to cutgrapes in half for younger children). The Waffle Tower.A toasted frozen whole-grain wafflepiled high with sliced strawberries, The Swirla dollop of low-fat or fat-free yogurtand-Go. Crunchy and a sprinkling of sliced almonds.high-fiber cereal, Easy as Apple Pie.blueberries, and A toasted whole-grain bagel half laysunflower seeds ered with apple slices and reducedswirled into low- fat Cheddar cheese.fat or fat-free Something Spicy.vanilla yogurt.Whole-grain cinnamon-raisin toastspread with low-fat ricotta cheeseplus 100 percent orange juice.5 Smooth and Crunchy.A bottled yogurt smoothie, smallbag of whole-grain cereal, and abanana. Say "Cheese."A low-fat cheese stick, whole-graincrackers, and a 100 percent applejuice box. Peachy Plus.A container of low-fat cottagecheese and diced peaches pluswhole-grain crackers. A Most Totable Trio.A whole-grain cereal bar, fat-freeyogurt cup, and a pear. Your Pick Mix.Your favorite cereal, dried fruit andnuts in a resealable plastic bag plusa single-serve container of low-fator fat-free milk.
low-fat or fat-free milk and yogurt in the office fridge. Kid-Friendly Combo.An oatmeal-apple muffin and asingle-size bottle of low-fat chocolate milk. On the Grownup Side.A bran muffin, pink grapefruit cup,and single-size bottle of low-fat orfat-free milk. A Savory Start.A hard-cooked egg, whole-wheatbread sticks, and a single servecan of reduced-sodium tomatojuice. Home on the Range.Any of the speedy ideas above or a more leisurelymeal of a low-fat cheese omelet, veggie “sausage” orlow-or reduced-fat sausage patty, whole-wheat toast,and sliced cantaloupe.Mmm Mmm Morning SundaeQuick and Easy from Kidnetic.com(makes 2 servings)WHAT’S IN IT?2 cups low-fat granola cereal without raisins3/4 cup (6 ounces) low-fat vanilla yogurt1 cup raspberries or blueberries, fresh or frozen(thawed) Lunch Redux.An extra sandwich, apple,and bottle of low-fat or fatfree milk. A Slice of Life.A cold cheese pizza sliceplus 100 percent smalllatte made with fat-freemilk.STUFF YOU NEED2 large glass mugs or sundaeglassesSpoonMeasuring cupsMeasuring spoonsSOLUTION #3You Don’t Have to Eat Breakfast Right Away.Eat it Within the First Few Hours of Your Day.HOW TO PUT IT TOGETHER1. Into each glass, plop 1/2 cupof the cereal, then 3 tablespoonsof the yogurt, then 1/4 cup of the berries. Enjoy!Where is it written that you have to eat breakfast theminute you get up - especially if you’re not hungry yet?Enjoy these options a little later when hunger strikes. Right through the Drive-Through.Order a low-fat yogurt, granola and fruit breakfast “sundae” plus 100 percent orange juice. Fast from the Cafeteria.Oatmeal or ready-to-eat cereal with fat-free milk plus100 percent orange juice. Coffee Shop Stop.A whole-grain English muffin with light cream cheese,fruit salad, and a small latte made with fat-free milk. Vending Adventure.A granola bar, any fresh fruit, and a container of fatfree milk. Fast from the Cafeteria.Oatmeal or ready-to-eat cereal with fat-free milk plus100 percent orange juice. The Build-a-Breakfast Desk Drawer.Instant oatmeal packs, single-serving whole-grain cereal boxes, cerealbars, nuts, peanut butter, wholegrain crackers, dried fruit, shelf-stable containers of water-packed fruit,and 100 percent juice boxes. KeepCOURTESY: Sarah RyanDairy MAXwww.dairydiscoveryzone.com6
Preparing Gluten-Free Dessertsfor TwoTIRAMISUI love this Italian dessert for its decadence andcreamy smoothness, and it is also super-easyand requires no cooking. Traditional versions useshallow bowls (hard to serve from) and ladyfingers(hard-to-find in gluten-free form). To make thingseasier, I assemble the dish in two small ramekinsand use store-bought cookies as the base. (I likePamela's Dark Chocolate Chunk or Pecan Shortbread). The usual mascarpone is replaced withregular cream cheese and sour cream so youdon't have leftover mascarpone.1/21/4321/221222Coat two 3 1/2 x 1 3/4-inch ramekins (4 ounce)with cooking spray or lightly grease with canolaoil. In a small bowl, with a spatula, beat togetherthe cream cheese, sour cream, sugar, milk, andvanilla with a spatula until smooth. Spread 1/4 cupof the mixture evenly in each ramekin. In a small,shallow bowl, combine the espresso and coffeeliqueur. Holding the cookie parallel to the espressomixture, quickly and lightly dip each cookie in theespresso mixture only halfway and place it in aramekin. (If there is any espresso mixture left,drizzle it into the ramekins.) Evenly divide the remaining cream cheese mixture and spread evenlyon top of each cookie with a spatula. Tap eachramekin on the countertop to settle the contentsevenly. Place the cocoa in a fine-mesh sieve andgently dust on top of each ramekin. Cover eachramekin with plastic wrap and refrigerate at least4 hours or up to 24 hours. Serve, garnished withgrated chocolate.cup (4 oz.) reduced-fat cream cheese orcream cheese alternative, at room temperaturecup light sour cream or sour cream alternative, at room temperaturetablespoons granulated sugartablespoons milk of choice (or water)teaspoon pure vanilla extracttablespoons brewed espresso (or 1 teaspoon instant espresso powder dissolvedin 2 tablespoons hot water)tablespoon coffee liqueur or rum or brandy(or more espresso)gluten-free cookies (2-inch size)teaspoons unsweetened Dutch-process oralkali cocoa, for dustingteaspoons grated bittersweet or semisweet chocolate, for garnish7
Gluten-Free Main Dishes forTwoSHEET PAN SUPPER of ROASTED FISH &VEGETABLESMaking meals the "sheet-pan" way works especially wellwhen cooking for two because an entire meal fits in one9 x 13-inch pan. You begin roasting the food(s) that takelongest to cook such as potatoes, adding additional foods(fish, vegetables) later, since they cook faster. If yourvegetables are especially delicate (or if you prefer themsteamed) layer them under the fish.1/2 pound (2 cups, about 6 potatoes) small Yukongold potatoes or fingerlings, halved1tablespoon olive oil3/4 teaspoon dried herbs of your choice (I like oreganoor tarragon for this dish)1/4 teaspoon smoked paprika1/4 teaspoon salt1/8 teaspoon freshly ground black pepper2 5-ounce salmon fillets1cup thin asparagus in 1/2-inch pieces1/2 cup cherry or grape tomatoes, halved1fresh lemon, cut into 2 halves, for garnishPlace a rack in the middle of the oven. Preheat the ovento 425 F. Line a 9 x 13-inch nonstick (gray, not black) rimmed baking sheet with foil and lightly greaseor use a 10-inch greased ovenproof skillet. In a medium bowl, toss the potatoes, 1/4 teaspoon of theherbs, and smoked paprika with the olive oil until well coated. Arrange evenly, cut side down, on the baking sheet and roast 20 minutes. Arrange the salmon, asparagus, and tomatoes on top of the potatoesand sprinkle with the remaining 1/2 teaspoon herbs and the salt and pepper. Continue to roast until thesalmon is cooked through and the potatoes are tender, about 10 to 15 minutes, depending on thicknessof the fish. Serve with lemon wedges, for garnish. Preparation time: 10 minutes. Roasting time: 30 minutes. Makes 2 servings.NOTE: You can also vary this dish: use cod instead of salmon, 1/8-inch red bell pepper strips instead oftomatoes, or broccoli florets or snow peas instead of asparagus - and monitor the roasting times accordingly. Generally speaking, the thinner and less dense the food, the shorter the cooking time. So, put themore delicate vegetables under the fish.COURTESY: Carol FensterSavory Palate, Inc.www.savorypalate.com8
Easy Ways to ‘Kick up’ NutritionKALE CAESAR SALAD WITH PARMIGIANO REGGIANOFlavorful kale makes a superb base for an eggless Caesar salad in this easy recipe. Be sure to coat allthe kale with the dressing; use your hands to do the job effectively.21 1/2421/41/41/421tablespoons lemon juiceteaspoons Dijon mustardanchovies, finely choppedgarlic cloves, finely choppedcup extra-virgin olive oilteaspoon fine sea saltteaspoon ground black peppertablespoons grated Parmigiano Reggiano cheese,plus more for garnish (about 1 ounce total)(0.75-pound), bunch kale, stems and tough ribsremoved, leaves thinly slicedIn a large bowl, whisk together lemon juice, mustard, anchovies and garlic. Slowly whisk in oil until combined and thickened. Whisk in salt, pepper and grated cheese. Add kale and toss for a few minutes tocoat all leaves well. Use a vegetable peeler to make ribbons of cheese for topping the salad. Serves: 6.COURTESY: Hillori Hansen, ChefWhole Foods Marketwww.wholefoodsmarket.com9
DairyMAX RecipesOvernight Oatmeal Trio1/322/31Mediterranean Tuna SaladLayer ingredients, except brownsugar, in a jar. Cover; refrigerateat least 8 hours but no longerthan 3 days before eating. Addbrown sugar or honey, if desired.A great way to serve this salad isto slice a 9-inch round focacciain half horizontally, fill it with thetuna, and press a plate down ontop of the round bread. Place aheavy can or weight on top for anhour, and the dressing will seepinto the bread. Slice and serve.411/23/41/21/41/4211/23cup old fashioned oatsTbsp. dried sweetened cranberries or raisinscup milkTbsp. chopped pecansDash of cinnamonBrown sugar or honey,if desiredVariation: Use chopped driedapricots, orange zest and walnutsinstead of cranberries and pecans.Use dried blueberries and sliced almonds instead ofcranberries and pecans.(6-oz.) cans albacore tuna, drained well(14-oz.) can quartered artichoke hearts, drainedcup chopped red bell or piquillo pepperscup sliced Greek olivessmall red onion, finely choppedcup chopped fresh flat-leaf parsleycup sliced fresh basilcloves garlic, finely choppedtsp. dried or 1 Tbsp. chopped fresh oreganocup mayonnaiseTbsp. lemon juiceSalt and ground black pepper, to tasteSlow Cooker Chili11122111 1/21/2Put all ingredients into a large bowl and gently foldtogether until well combined. Serve on sliced bread asa sandwich or spoon over a green salad. Serves: 8 -10people.pound lean ground beefgreen bell pepper, choppedonion, choppedcans (15-oz.) red kidney beans, undrainedpkts. (1 to 1.25-ounce) chili seasoning mix12 to 15-oz.) can tomato sauce10-oz. can diced tomatoes and green chiliescups shredded Cheddar cheesecup sour creamNutritional Info:Per Serving: 240 calories (120 from fat), 14g total fat, 1gsaturated fat, 50mg cholesterol, 670mg sodium, 6g carbohydrates, (2g dietary fiber, 1g sugar), 20g protein.Serve with cheese and sour cream.COURTESY: Sarah RyanDairy MAXwww.dairydiscoveryzone.comCOURTESY: Hillori Hansen, ChefWhole Foods Marketwww.wholefoodsmarket.comIn a large skillet,brown first threeingredients. Putmixture in slowcooker. Add nextfour ingredients toslow cooker andstir. Cook on lowfor 6 hours or onhigh for 3 hours.10
Say "Cheese." A low-fat cheese stick, whole-grain crackers, and a 100 percent apple juice box. Peachy Plus. A container of low-fat cottage cheese and diced peaches plus whole-grain crackers. A Most Totable Trio. A whole-grain cereal bar, fat-free yogurt cup, and a pea
