here - Scholar

Resource Book
Compiled May, 2010
By: Emily Mashack, Lisa MacPherson, Lindsay Loevenstein, and Danielle Hunter
Our Mission
We strive to provide healthy meals and nutrition education while encouraging active learning
through participation
Our Objectives
To provide weekly meals that are healthy, tasty, and affordable
To create and distribute nutrition and health related handouts
To maintain a bulletin board with nutrition and health information
To provide information on local and sustainable food options
To have residents actively engage in meal preparation and nutrition education processes
To build relationships with women, children, and coworkers at the shelter
To grow in our own personal knowledge and gain confidence in passing on nutrition
knowledge
Updated 9/20/09
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Table of Contents
Nutrition Basics Page…………………………………………..3
Staple Items for the Average Kitchen Page…………12
Cooking Methods Page……………………………………….13
Food Safety Page………………………………………………..15
Activity and Exercise Resources Page………………….17
Healthy Breakfast Tips Page………………………………..26
Healthy Snack Ideas Page……………………………………33
Local Food Assistance Programs Page…………………35
Meal Ideas Page………………………………………………….37
Informational Handouts Page……………………………..95
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Nutrition Basics
All information in this section courtesy of MyPyramid.gov
The 2005 edition of the Dietary Guidelines for Americans remain the current guidelines today.
These guidelines are updated every 5 years and revised guidelines will be published this year,
2010. However, the current guidelines provide important tips and principles for a healthy diet.
These recommendations are for individuals over 2 years old without any specific health
condition (for example, diabetes).
A healthy diet is one that emphasizes fruits, vegetables, whole grains, and fat free or low fat
milk products. It also includes lean meats, poultry, fish, beans, eggs, and nuts. Additionally, a
healthy diet is low in saturated and trans fats, cholesterol, salt, and added sugars.
MyPyramid.gov is a government website that provides tips and healthy eating plans, as well as
advice on physical activity.
The Food Groups
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Grains
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product.
Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are
divided into 2 subgroups, whole grains and refined grains.
Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include:
whole-wheat flour
bulgur (cracked wheat)
oatmeal
whole cornmeal
brown rice
Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a
finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.
Some examples of refined grain products are:
white flour
degermed cornmeal
white bread
white rice
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid)
and iron are added back after processing. Fiber is not added back to enriched grains. Check the
ingredient list on refined grain products to make sure that the word “enriched” is included in the grain
name. Some food products are made from mixtures of whole grains and refined grains.
Some commonly eaten grain products are:
Whole grains:
brown rice
buckwheat
bulgur (cracked wheat)
oatmeal
popcorn
Ready-to-eat breakfast
cereals:
whole wheat cereal flakes
muesli
Refined grains:
cornbread*
corn tortillas*
couscous*
crackers*
flour tortillas*
grits
noodles*
whole grain barley
whole grain cornmeal
whole rye
whole wheat bread
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns
and rolls
whole wheat tortillas
wild rice
Pasta*
spaghetti
macaroni
pitas*
pretzels
Less common whole grains:
amaranth
millet
quinoa
sorghum
triticale
Ready-to-eat breakfast
cereals
corn flakes
white bread
white sandwich buns and
rolls
white rice.
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*Most of these products are made from refined grains. Some are made from whole grains. Check the
ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole
grain. Some foods are made from a mixture of whole and refined grains.
Some grain products contain significant amounts of bran. Bran provides fiber, which is important for
health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain
products.
Vegetables
Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be
raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Vegetables are organized into 5 subgroups, based on their nutrient content. Some commonly eaten
vegetables in each subgroup are:
Dark green vegetables
bok choy
broccoli
collard greens
dark green leafy lettuce
kale
mesclun
mustard greens
romaine lettuce
spinach
turnip greens
watercress
black beans
black-eyed peas
garbanzo beans (chickpeas)
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from
soybeans)
white beans
Orange vegetables
acorn squash
butternut squash
carrots
hubbard squash
pumpkin
sweetpotatoes
Starchy vegetables
corn
green peas
lima beans (green)
potatoes
Dry beans and peas
Other vegetables
artichokes
asparagus
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
eggplant
green beans
green or red peppers
iceberg (head) lettuce
mushrooms
okra
onions
parsnips
tomatoes
tomato juice
vegetable juice
turnips
wax beans
zucchini
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Fruits
Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or
dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are:
Apples
Apricots
Avocado
Bananas
Berries:
strawberries
blueberries
raspberries
Cherries
Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Mangoes
Melons:
cantaloupe
honeydew
watermelon
Mixed fruits:
fruit cocktail
Nectarines
Oranges
Peaches
Pears
Papaya
Pineapple
Plums
Prunes
Raisins
Tangerines
100% Fruit juice:
orange
apple
grape
grapefruit
Milk
All fluid milk products and many foods made from milk are considered part of this food group. Foods
made from milk that retain their calcium content are part of the group, while foods made from milk that
have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices
should be fat-free or low-fat.
Some commonly eaten choices in the milk, yogurt, and cheese group are:
Milk*
All fluid milk:
fat-free (skim)
low fat (1%)
reduced fat (2%)
whole milk
flavored milks:
chocolate
strawberry
lactose reduced milks
lactose free milks
Milk-based desserts*
Puddings made with milk
ice milk
frozen yogurt
ice cream
Cheese*
Hard natural cheeses:
cheddar
mozzarella
Swiss
parmesan
soft cheeses
ricotta
cottage cheese
processed cheeses
American
Yogurt*
All yogurt
Fat-free
low fat
reduced fat
whole milk yogurt
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*Selection Tips
Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or
cheese that is not low-fat, the fat in the product counts as part of the discretionary calorie allowance.
If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added
sugars also count as part of the discretionary calorie allowance.
For those who are lactose intolerant, lactose-free and lower-lactose products are available. These
include hard cheeses and yogurt. Also, enzyme preparations can be added to milk to lower the lactose
content. Calcium-fortified foods and beverages such as soy beverages or orange juice may provide
calcium, but may not provide the other nutrients found in milk and milk products.
Meats and Beans
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of
this group. Dry beans and peas are part of this group as well as the vegetable group. For more
information on dry beans and peas click here.
Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so
choose these foods frequently instead of meat or poultry. (See Why is it important to include fish, nuts,
and seeds?)
Some commonly eaten choices in the Meat and Beans group, with selection tips, are:
Meats*
Lean cuts of:
beef
ham
lamb
pork
veal
Game meats:
bison
rabbit
venison
Lean ground meats:
beef
pork
lamb
Lean luncheon meats
Organ meats:
liver
giblets
Poultry*
chicken
duck
goose
turkey
ground chicken and turkey
Eggs*
chicken eggs
duck eggs
Dry beans and peas:
black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from
soy beans)
white beans
bean burgers:
garden burgers
veggie burgers
tempeh
texturized vegetable protein
(TVP)
Nuts & seeds*
almonds
cashews
hazelnuts (filberts)
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mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts
Fish*
Finfish such as:
catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna
Shellfish such as:
clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp
Canned fish such as:
anchovies
clams
tuna
sardines
*Selection Tips
Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75
to 80% lean) or chicken with skin, the fat in the product counts as part of the discretionary calorie
allowance. Click here for more details on discretionary calories.
If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick
margarine, this also counts as part of the discretionary calorie allowance. Click here for more details on
discretionary calories.
Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring, more often (See Why is it
important to include fish, nuts, and seeds?).
Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but egg whites
are cholesterol-free.
Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium.
Check the ingredient and Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and
pork that have been enhanced with a salt-containing solution also have added sodium. Check the
product label for statements such as “self-basting” or “contains up to __% of __”, which mean that a
sodium-containing solution has been added to the product.
Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this food
group. To help meet vitamin E recommendations, make these your nut and seed choices more often.
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Oils
Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from
many different plants and from fish. Some common oils are:
canola oil
corn oil
cottonseed oil
olive oil
safflower oil
soybean oil
sunflower oil
Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are
naturally high in oils, like:
nuts
olives
some fish
avocados
Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze)
margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans
fat. Amounts of trans fat will be required on labels as of 2006. Many products already provide this
information.
Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from
plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no foods from plants
sources contain cholesterol.
A few plant oils, however, including coconut oil and palm kernel oil, are high in saturated fats and for
nutritional purposes should be considered to be solid fats.
Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from
many animal foods and can be made from vegetable oils through a process called hydrogenation. Some
common solid fats are:
butter
beef fat (tallow, suet)
chicken fat
pork fat (lard)
stick margarine
shortening
Discretionary Calories
You need a certain number of calories to keep your body functioning and provide energy for physical
activities. Think of the calories you need for energy like money you have to spend. Each person has a
total calorie “budget.” This budget can be divided into “essentials” and “extras.”
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With a financial budget, the essentials are items like rent and food. The extras are things like movies
and vacations. In a calorie budget, the “essentials” are the minimum calories required to meet your
nutrient needs. By selecting the lowest fat and no-sugar-added forms of foods in each food group you
would make the best nutrient “buys.” Depending on the foods you choose, you may be able to spend
more calories than the amount required to meet your nutrient needs. These calories are the “extras”
that can be used on luxuries like solid fats, added sugars, and alcohol, or on more food from any food
group. They are your “discretionary calories.”
Each person has an allowance for some discretionary calories. But, many people have used up this
allowance before lunch-time! Most discretionary calorie allowances are very small, between 100 and
300 calories, especially for those who are not physically active. For many people, the discretionary
calorie allowance is totally used by the foods they choose in each food group, such as higher fat meats,
cheeses, whole milk, or sweetened bakery products.
You can use your discretionary calorie allowance to:
Eat more foods from any food group than the food guide recommends.
Eat higher calorie forms of foods—those that contain solid fats or added sugars. Examples are
whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt.
Add fats or sweeteners to foods. Examples are sauces, salad dressings, sugar, syrup, and butter.
Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda,
wine, and beer.
For example, assume your calorie budget is 2,000 calories per day. Of these calories, you need to spend
at least 1,735 calories for essential nutrients, if you choose foods without added fat and sugar. Then
you have 265 discretionary calories left. You may use these on “luxury” versions of the foods in each
group, such as higher fat meat or sweetened cereal. Or, you can spend them on sweets, sauces, or
beverages. Many people overspend their discretionary calorie allowance, choosing more added fats,
sugars, and alcohol than their budget allows.
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Staple Food Items for the Average Kitchen
Here is a list of basic food staples that every kitchen should include:
Baking soda
Baking powder
Barbecue sauce
Basic spices
Basil
Butter
Cooking spray
Cornstarch
Eggs
Extracts: vanilla, lemon, almond, orange
Flour: All purpose, whole wheat
Ground cinnamon
Ketchup
Lemon Juice
Mayonnaise
Mustard
Old-Fashioned oats
Olive oil
Oregano
Peanut butter
Salad dressing
Soy sauce
Sugar: granulated, confectioner's, light, and dark brown
Vegetable oil
Vinegars: red and white wine, white, and balsamic
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Cooking Methods
Cooking methods are divided into two categories: dry heat and moist heat cooking. This guide will help
you navigate the different cooking methods.
1. Dry heat cooking
1. Roasting: usually causes caramelization on the surface of the food, which can enhance
the flavor.
1. Primary Uses: Meats and most root and bulb vegetables can be roasted.
2. Other Info: It is a good idea to start with an oven that's preheated at a high
temperature to seal the mea, thus preventing a loss of juices while at the same
time caramelizing the surface, almost always done in an open pan
2. Baking: the technique of prolonged cooking of food in an oven
1. Primary Uses: Preparation of bread, cake, pastries, pies, cookies, quiches, tarts,
Also used to prepare baked potatoes, baked apples
2. Other Info: In baking, aside from just cooking the food, the goal is to either
create steam or expand air pockets within the target food.
3. Grilling: a form of cooking where heat is applied to the surface of food, usually from
above or below
1. Primary Uses: Commonly used with meats like beef, poultry, pork and fish
2. Other Info: A healthy way to cook vegetables is through grilling.
4. Sautéing: a method of cooking food that uses a small amount of fat in a shallow pan
over relatively high heat; ingredients are usually cut into pieces or thinly sliced to
facilitate fast cooking.
1. Primary Uses: Olive oil or clarified butter are commonly used for sautéing, but
most fats will do; Regular butter will produce more flavor but will burn at a
lower temperature and more quickly than other fats
2. Other Info: Food that is sautéed is browned while preserving its texture,
moisture and flavor
5. Pan frying: similar to sautéing, but uses larger pieces of food that are cooked quickly
and flipped onto both sides
1. Primary Uses: uses minimal fat
2. Other Info: Generally, a shallower cooking vessel is used for pan frying than
deep frying. Using a deep pan with a small amount of oil, butter or bacon grease
does reduce spatter but the increased moisture around the cooking food is
generally detrimental to the preparation.
6. Deep frying: the food is completely submerged in hot oil or fat
1. Primary Uses: Often used to cook potatoes (french fries), onion rings, chicken,
mozzarella sticks, fish, and some candy bars
2. Other Info: This is one of the most unhealthy ways to cook food because the
food is completely soaked in fat. It is better to grill, bake or pan fry foods if
there is an option.
2. Moist heat cooking
1. Boiling: cooking food in boiling (the temperature at which the vapor pressure of the
liquid is equal to the pressure exerted on the liquid by the surrounding environmental
pressure) water
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2.
3.
4.
5.
1. Primary Uses: delicate foods such as fish cannot be cooked in this fashion
because the bubbles can damage the food; red meat, chicken, and root
vegetables can be cooked with this technique because of their tough texture
2. Other Info: a very harsh technique of cooking; when cooking vegetables, many
vitamins can be lost using this technique
Braising: typically the food is first seared at a high temperature and then finished in a
covered pot with a variable amount of liquid, resulting in a particular flavor, often
referred to as pot roasting
1. Primary Uses: familiar braised dishes include pot roast, beef stew, Swiss steak,
chicken cacciatore, goulash, Carbonade Flamande, coq au vin, sauerbraten, beef
bourguignon
2. Other Info: relies on heat, time, and moisture to break down the tough
connective tissue collagen in meat, making it an ideal way to cook tougher cuts.
Steaming: method of cooking using steam; works by boiling water continuously and
causing it to evaporate into steam; the steam then carries heat to the nearby food, thus
cooking the food
1. Primary Uses: most often used to cook vegetables
2. Other Info: Steaming also results in a more nutritious food than boiling because
fewer nutrients are leached away into the water, which is usually discarded
Simmering: gentle boiling
1. Primary Uses: stews, chili, and soups are often cooked using this methods
2. Other Info: Simmering ensures gentler treatment than boiling to prevent food
from toughening and/or breaking up
Poaching: gently simmering food in liquid, generally water, milk, stock or wine; the
cooking liquid moves but scarcely bubbles
1. Primary Uses: particularly suitable for fragile food, such as eggs, poultry, fish
and fruit, which might easily fall apart or dry out
2. Other Info: it is important to keep the heat low and to keep the poaching time
to a bare minimum, which will also preserve the flavor of the food.
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Food Safety
Information courtesy of http://www.fightbac.org
The Core Four Practices
Right now, there may be an invisible enemy ready to strike. It’s called bacteria, and it can make
people sick by invading food products, kitchen surfaces, knives, and other utensils.
But consumers have the power to fight bacteria and to keep food safe from harmful bacteria. It's
as easy as following these four simple steps:
1. CLEAN: Wash hands and surfaces often
Bacteria can be spread throughout the kitchen and get onto hands, cutting boards, utensils, counter
tops and food. To fight bacteria, always:
Wash your hands with warm water and soap for at least 20 seconds before and after handling
food and after using the bathroom, changing diapers and handling pets.
Wash your cutting boards, dishes, utensils, and counter tops with hot soapy water after
preparing each food item and before you go on to the next food.
Consider using paper towels to clean up kitchen surfaces. If you use cloth towels wash them
often in the hot cycle of your washing machine.
Rinse fresh fruits and vegetables under running tap water, including those with skins and rinds
that are not eaten.
Rub firm-skin fruits and vegetables under running tap water or scrub with a clean vegetable
brush while rinsing with running tap water.
2. SEPARATE: Don't cross-contaminate
Cross-contamination is how bacteria can be spread. When handling raw meat, poultry, seafood and
eggs, keep these foods and their juices away from ready-to-eat foods. Always start with a clean scene -wash hands with warm water and soap. Wash cutting boards, dishes, countertops and utensils with hot
soapy water.
Separate raw meat, poultry, seafood and eggs from other foods in your grocery shopping cart,
grocery bags and in your refrigerator.
Use one cutting board for fresh produce and a separate one for raw meat, poultry and seafood.
Never place cooked food on a plate that previously held raw meat, poultry, seafood or eggs.
3. COOK: Cook to proper temperature
Food is safely cooked when it reaches a high enough internal temperature to kill the harmful bacteria
that cause foodborne illness. Use a food thermometer to measure the internal temperature of cooked
foods. The best way to fight bacteria is to:
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Use a food thermometer which measures the internal temperature of cooked meat, poultry and
egg dishes, to make sure that the food is cooked to a safe internal temperature.
Cook roasts and steaks to a minimum of 145°F. All poultry should reach a safe minimum
internal temperature of 165°F as measured with a food thermometer. Check the internal
temperature in the innermost part of the thigh and wing and the thickest part of the breast with
a food thermometer.
Cook ground meat, where bacteria can spread during grinding, to at least 160°F. Information
from the Centers for Disease Control and Prevention (CDC) links eating undercooked ground
beef with a higher risk of illness. Remember, color is not a reliable indicator of doneness. Use a
food thermometer to check the internal temperature of your burgers.
Cook eggs until the yolk and white are firm, not runny. Don't use recipes in which eggs remain
raw or only partially cooked.
Cook fish to 145°F or until the flesh is opaque and separates easily with a fork.
Make sure there are no cold spots in food (where bacteria can survive) when cooking in a
microwave oven. For best results, cover food, stir and rotate for even cooking. If there is no
turntable, rotate the dish by hand once or twice during cooking.
Bring sauces, soups and gravy to a boil when reheating. Heat other leftovers thoroughly to
165°F.
4. CHILL: Refrigerate promptly
Refrigerate foods quickly because cold temperatures slow the growth of harmful bacteria. Do not overstuff the refrigerator. Cold air must circulate to help keep food safe. Keeping a constant refrigerator
temperature of 40°F or below is one of the most effective ways to reduce the risk of foodborne illness.
Use an appliance thermometer to be sure the temperature is consistently 40°F or below. The freezer
temperature should be 0°F or below.
Refrigerate or freeze meat, poultry, eggs and other perishables as soon as you get them home
from the store.
Never let raw meat, poultry, eggs, cooked food or cut fresh fruits or vegetables sit at room
temperature more than two hours before putting them in the refrigerator or freezer (one hour
when the temperature is above 90°F).
Never defrost food at room temperature. Food must be kept at a safe temperature during
thawing. There are three safe ways to defrost food: in the refrigerator, in cold water, and in the
microwave. Food thawed in cold water or in the microwave should be cooked immediately.
Always marinate food in the refrigerator.
Divide large amounts of leftovers into shallow containers for quicker cooling in the refrigerator.
Use or discard refrigerated food on a regular basis.
For more information, visit:
http://www.foodsafety.gov
http://www.fightbac.org
http://www.fsis.usda.gov
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Activity and Exercise Resources
Blacksburg
Aquatic Center- 625 Patrick Henry Drive
o Hours
 Monday-Friday 6:00 AM-9:30 PM
 Saturday 9:00 AM- 9:00 PM
 Sunday 1:00 PM- 6:00 PM
DAILY ADMISSION: Individual Passes: Youth (3-14) - $3.00 Seniors (65 & up) - $3.00 Adults (15-64) $3.50 After 7:00 p.m. Rates decrease by $.50
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10-Swim Passes: Youth (3-14) - $25.00 Seniors (65 & up) - $25.00 Adults (15-64) - $30.00
30 SWIM PASSES: Youth (3-14) - $70.00 Seniors (65 & up) - $70.00
Adults (15-64) - $85.00 Please Note:
30 Swim Passes expire one year from purchase date.
YEARLY PASS: Youth (3-14) - $200.00 Seniors (65 & up) - $200.00 Adults (15-64) - $230.00
FAMILY PASS: Primary Account Member: Adults (15-64) - $230 Seniors (65 & up) - $200 Youth (3-14) $200
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Community Center- 725 Patrick Henry Dr.
Sports - basketball, volleyball, badminton, ping pong , soccer
Fitness- fitness center, aerobic classes, yoga, Jazzercise
o Educational - Classes in: computers, dog obedience, writing, dance, safety, volleyball,
soccer, basketball, baseball, football, all sports, arts, music, etc.
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Parks
Brookfield Village
Located at Toms Creek Road and Redbud Road
1225 Brook Circle
Cedar Hill Park
Location 304 Cedar Hill Drive
Crestview Tot Lot
Located at Crestview Drive & Country Club Drive
510 Country Club Drive
Deerfield Bike Trail
Located at the Corner of Deerfield Drive and Toms Creek Road
1200 Deerfield Drive
Dehart Street Tot Lot Park
Location: 507 Dehart Street
Ellett Valley Recreational Area
Located on Jennelle Road in Ellett Valley
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Gateway Park
Location: 2650 Meadowbrook Drivie
Graves Park
Located at the Corner of Graves Avenue and South Main Street
101 Graves Avenue
Heritage Community Park and Natural Area
Location: 2300 Glade Road
Huckleberry Trail
Blacksburg Entrance Located on Miller Street , 201 Clay Street SW
Lark Lane Park
Location: 1504 Lark Lane
Marcia’s Park
Located at the Corner of Draper Road and Clay Street
200 Clay Street SW
McBryde Tot Lot Park
Located on Watson Lane & Buchanan Drive
903 Buchanan Drive
Municipal Golf Course
Location: 800 Graves Avenue
Municipal Park
Location: 920 Turner Street NE
Nellie’s Cave Park and Arboretum
Location: 1900 Grissom Lane
Owens Street Park
Location: 316 Owens Street
Price House Nature Center & Garden Park
Location: 107 Wharton Street SE
Primrose Lane Park
Location: 122 Primrose Drive
Seneca Drive Park
Location: 1500 Seneca Drive
Shenandoah Bike Trail & Park
Location: 1501 Seneco Drive
Spring Lot
Location: 401 Clay Street SE
Sunrise Park
Location: 513 Sunrise Drive
Toms Creek Park
Location: 2100 Toms Creek Road
Westover Park
Located on Lindale Drive in Glade/Westover Neighborhood
1907 Lindale Drive
Winfrey Fields
Location: 3101 Prices Fork Road at Kipps Elementary
Wong Park
Located at 303 Wilson Avenue
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Radford
-
Radford Parks and Recreation- 200 George Street
o Hours
 Monday-Friday: 6:00 am- 10:00 pm
 Saturday: 6:00 am- 8:00 pm
 Sunday: 1:00 pm- 8:00 pm
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Bissett Park- Berkley Williams Dr.
o A mecca for outdoor activities stretching right along the New River, Bisset Park offers
over 100 acres of playgrounds, tennis courts, soccer and football fields, picnic shelters, a
volleyball court, and paved trails reserved just for walkers and joggers. Wade fishing
opportunities also abound with the park’s access to the New River. Additionally,
Tangent Outfitters operates a satellite store out of Bisset Park, where canoes, kayaks,
and inner tubes can be rented and used on the river.
o The Riverway Trail, a 3.5 mile paved bikeway/walkway, can also be accessed from Bisset
Park, where it continues to the east along the New River and to the south through
Wildwood Park. Both the Riverway Trail and the paths in Bisset Park are popular places
to view birds, dragon and damselflies, and many other types of wildlife that live in and
around the water.
o A Civil War Trails marker is also located at the far end of the park, where the foundation
of a bridge that was burned during the Battle of New River Bridge can still be viewed
from the riverbank.
-
Radford Mountain Bike Park
o This 100 acre gem overlooking Claytor Lake Dam is Radford's newest area for mountain
biking, trail running, hiking, walking and bird watching. Built to IMBA (International
Mountain Biking) guidelines, this property features 12 trails that cover 8-10 miles of
serene habitat. The trails vary from easy to advanced. You will see lots of birds, an
occasional deer and even a view of Claytor Lake (top of trail 2).
o Take I-81, exit #105. Follow the road toward Snowville, just under the interstate, 1st left
on Peterson Drive, drive 0.1 mile and park beside the road at the gate as private vehicles
are not allowed on the property.
o A permit is required to mountain bike at the park. Please come by the City Manager's
office, 619 Second St., between 8:30am - 5:00pm, M-F, to get a free permit. Questions
can be directed to (540) 731-3603.
-
The New River
o Flowing 320 miles through North Carolina, Virginia, and West Virginia, the New River is a
true recreation destination for all outdoor lovers. As the only city in Virginia located
directly on the river, Radford offers unparalleled access to the water at a number of
different sites.
o Boat launches are available just off exit 105, at Riverview Park, Dudley’s Landing, and
near Radford University. Canoes, kayaks and inner tubes can also be easily dropped in
the water at various points in Bisset Park, which extends more than 90 acres right on the
banks of the New.
o Wade fishing is also extremely popular off the banks of Bisset Park near the Rt. 11
bridge that spans high above the New River. Whether its small mouth bass or giant
19
o
o
muskie, the fish are almost always biting. In fact, Radford’s stretch of the New River has
been the site of many state-record breaking catches in recent years.
Three stops on Virginia’s Birding and Wildlife Trail can also be found on Radford’s
portion of the New River, including gaining unique views by boating, kayaking, or
floating along the water.
Views of the New, along with all the wildlife that call it home, can be also enjoyed from
the Riverway Trail that runs alongside the water for 1.7 miles of its course. The Riverway
will also lead you into the densely-wooded Wildwood Park, where a stream known as
Connelly’s Run trickles toward the New River. An extension of the Trail just for walkers
and joggers also runs along the length of Bisset Park. Regardless of the path you take,
the constant sound of water and breathtaking changes of scenery offer a tranquil setting
for walkers, joggers, and bikers alike.
Dublin
-
Claytor Lake State Park- 4400 State Park Rd.
o Located on the 4,500-acre, 21-mile long Claytor Lake, this state park is just a quick ten mile
drive from Radford. Claytor Lake State Park offers a wide variety of activities for water and
land enthusiasts, including swimming, camping, cabins, lodges, a meeting facility, nature and
history programs, miles of hiking trails, and a visitor center. The visitor center is located in
the historic Howe House.
o Swimming: Swimming is available in Claytor Lake from Memorial Day weekend to Labor Day
weekend. The area has a diving tower, snack bar and gift shop.
o Trails: About three miles of hiking trails with easy to moderate ratings are open year-round.
Plant life is predominantly representative of a mature oak-hickory-poplar forest. Extensive
reforestation is ongoing. White-tailed deer, raccoons, squirrels and other species are
common.
o Fishing, Boating: Motorboats are permitted. Bass, catfish, muskie, walleye and striped bass
are among the popular sport fish found in the lake. A valid Virginia fishing license is required
and is
o available at the marina when it is open or the park office during the off-season.
-
Randolph Park- 5100 Alexander Rd.
o 83 acres of water park, walking trails, playgrounds, picnic shelters, volleyball, baseball,
soccer, tennis, and basketball facilities are waiting to be discovered at Randolph Park. Just
11 miles from Radford, this fantastic facility has quickly become an area favorite particularly the water park! With an eight-lane lap pool, 38-foot water slide, spray toys,
water drops, little tykes area, shaded swimming and sitting, and walk in access to the heated
water... there truly is something for everyone! A bath house, plenty of deck furniture and
umbrellas, and concessions make the area complete.
o Loads of playground equipment will also keep the youngsters entertained, with various
pieces targeted for kids ranging in age from two to twelve.
o For those looking to relax in a more tranquil setting, the walking trails are sure to please,
especially the "Inspirational" inner loop trail that is wheelchair accessible
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Pulaski
-
Sixth Street Park
o Located at the Intersection of Washington Avenue and 6th Street, N.W., features tennis and
basketball courts children's play equipment and picnic tables. A popular spot, this is also a
summer playground site.
-
Dora Highway Park
o Located on Dora Highway near the train station, features children's play equipment,
benches, volleyball, basketball and the Tad Steger Walking Trail. The park is also home to a
renovated N&W caboose, compliments of the Pulaski Kiwanis Club.
-
Jackson Park
o Located in front of the Municipal Building on First Street, features the gazebo, which is
available for rent for weddings, etc., fountain, benches, volleyball. Bordered on three sides
by sidewalks, the park is a popular walking area, it is also used for many special events and
festivals, such as Depot Days and the Summer Park Concert Series.
-
Macgill Park
o Located near the Macgill Village Apartments, features three tennis courts, ballfield, soccer
fields,basketball courts and skatepark.
-
Cool Springs
o Located on Dora Highway and Birch Street, features a softball/baseball field that may be
rented for tournament use. The field is primarily used now for youth football practice.
Future plans have the area connecting to the New River Trail.
-
Valley Road Park
o Located at Valley and Pulaski Streets contains play equipment and one picnic table.
-
Gatewood Park
o A 400 acre scenic park providing rest and relaxation through camping, boating, fishing, hiking,
and picnicking. With 22 miles of shoreline and water depths ranging up to 50 feet, Gatewood is
ideal for the growth of many trophy size large mouth bass, along with a good number of crappie,
catfish, blue gill, muskie and small mouth bass. Because the reservoir is a source of water supply
for the citizens of the Town of Pulaski, no boat with petroleum motors are allowed. However,
canoes and boats with electric motors are available for rent on an hourly or daily basis. Campers
at Gatewood can choose from 42 level campsites along the shoreline, all equipped with water
and electrical hook-ups.
o For more information, call (540) 980-2561
-
New River Trail
o Virginia's only linear state park is a rails-to-trails project following an abandoned railroad line
21
o
o
through tunnels, over bridges and along the New River from downtown Pulaski to Galax. The
Trail is 57 miles long and parallels the New River for 29 miles providing excellent water activities.
The state park is excellent for hiking, horseback riding and bicycling.
Bike, canoe, and guide services are available.
Call (540) 674-5202 or (540) 699-6778
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25
10 Healthy Food Breakfast Tips for You and Your Kids
Courtesy of http://www.projectswole.com/healthy-lifestyle/10-healthy-food-breakfast-tips-for-you-andyour-kids/
Check this out: in recent Consumer Reports news, we find out that some
cereals have more sugar than a glazed Dunkin donut. The worst offenders are
the sticky sweet cereals like Golden Crisp and Honey Smacks, and I tend to
think that my beloved Cocoa Pebbles really aren’t that great either. I’ve
mentioned time and again to stay away from food in boxes, especially sugary
breakfast cereal.
So what are we to do? You know your kids are going to want something
sweet and tasty for breakfast, and in all likelihood you probably don’t want to
eat eggs, egg whites, or eggbeaters every day either. Here are some tips to
make breakfast both tasty and healthy. I’m happy that I can promote another
of my favorite cereals, Frosted Mini-Wheats… good stuff!
1. Always choose protein.
More than one study through the ages has proven to us that eating breakfast each and every
day improves brain function, and increases weight loss and/or decreases weight gain. Protein is
a major factor in that equation. You can double your protein intake by adding peanut butter and
by choosing whole grain breads. Your kid might not be into it, but you can also add a scoop of
Optimum Nutrition protein powder to your glass of milk.
Highest Protein (cereal only, no milk):
o
o
o
Go Lean Crunch wins with 9 grams of protein
Mini-Wheats comes in second with 6 grams
Oatmeal does well with 5 grams
Lowest Protein (cereal only, no milk):
o
o
Cheerios and Honey Bunch of Oats score 3 grams
Frosted Flakes stumbles in with only 1 gram
2. Go for fiber.
The Consumer Reports article listed fiber as one of its main deciding factors in ranking the top
breakfast cereals. Most kids should aim to eat their age plus 5, grams of fiber each day. That
means a 6 year old would need 11 grams a day, while a 10 year old would need about 15 grams.
Adults should normally shoot for 25-35 grams a day.
For high fiber kids cereals, choose:
o
Cheerios (3g)
26
o
o
o
Kix (3g)
Life (2g)
Honey Nut Cheerios (2g)
For high fiber cereals that are not exclusively marketed to kids, choose:
o
o
o
o
Kashi Go Lean Crunch (9g)
Grape-Nuts (7g)
Frosted Mini-Wheats (6g)
Raisin Bran (5g)
3. A spoonful of sugar helps the fiber go down.
That’s not to say that you should be sprinkling extra sugar on your kids cereal. What I am really
getting at, is that a slightly sweeter cereal like Frosted Mini-Wheats provides that sugary coating
that makes kids happy.
By feeding them the Wheats you are also insuring that they get that big hit of fiber first thing in
the morning. The basic message is that you shouldn’t dismiss a cereal just because it has a little
sugar, if the nutritional benefits outweigh the negative connotations of sugary goodness.
Highest sugar content:
o
o
o
o
Raisin Bran has 19 grams
Kashi Go Lean Crunch has 13 grams
Frosted Flakes and Frosted Mini-Wheats contain 12 grams
Cinnamon Toast Crunch has 10 grams
Lowest sugar content:
o
o
o
Cheerios has only 1 gram
Oatmeal also only contains 1 gram
Wheat Chex has a modest 5 grams
4. Keep an eye out for whole grains.
Whole grain cereals often have more fiber than the rest, but they also have additional vitamins
and minerals that can’t be found in processed white flour based cereals. The best choice for
whole grains is to pick up some uncooked, unprocessed oatmeal.
Look for Quaker Oats in the cylindrical container, and always choose this kind of oatmeal over
the highly processed, sugar-added oatmeal in packets.
If you must add flavor to your oats try drizzling honey, adding fruit, and crumbling a bit of brown
sugar over this high fiber meal. Personally, I used to add a scoop of Biotest Grow chocolate
protein to my oatmeal.
5. Eat leftovers.
That’s right, I went there. Leftovers from dinner are almost always healthier than high sugar
27
pastries and kids cereals. Pizza, pasta, and leftover meat (especially ham) are quite valuable
when throwing together a quick breakfast of champions.
6. Watch the sodium content.
Consumer reports flagged Froot Loops with 12 grams of sodium and Rice Krispies for having
more sodium than is necessary. Rice Krispies are, after all, just puffed rice. They have no fiber,
no protein, and they should really have very little sodium.
Since sodium is directly linked to high blood pressure, we should focus on keeping sodium intake
low for children. Children in the US have recently experienced a rise in the number of diagnoses
of high blood. This is a problem that we should attempt to address. Since most kids cereals have
around 300 mg of sodium, we should just remain vigilant.
Highest salt content:
o
o
o
Cheerios and Cinnamon Toast Crunch have 210 mg. of salt
Raisin Bran contains a nasty 300 mg. of salt
Wheat Chex has an abominable 420 mg. of salt per serving
Lowest salt content:
o
o
Meanwhile Frosted Mini-Wheats has only 5 mg. of salt
Wholesome plain cooked Oatmeal contains no sodium
7. Layer cereals.
By putting a layer of sweetened cereal over a foundation of healthy cereal, our kids will get the
most bang for their buck (OK, so it’s your buck, but you get the idea). Try putting a serving of
your favorite chocolate or fruit flavored kids cereal, over a serving of high fiber shredded wheat.
I actually really enjoy this idea; I’ve been doing it for years, way before I put together this list.
8. Avoid sugar substitutes.
The biggest problem with sugar substitutes, aside from their alleged links to cancer in laboratory
mice, is that kids will get used the sweet taste, which makes them less likely to choose
unsweetened healthy foods in the future. Many kids cereals will claim “25% Less Sugar” or
“Sweetened with Splenda”. These cereals should be avoided just as often as their high-sugar
counterparts.
Watch out for Splenda, Equal, and Nutrasweet. Also watch out for ingredients such as malitol,
sorbitol, or any other -itols.
9. Watch, but don’t count calories.
To gain or lose weight, you have to adjust your calories in versus calories out. This is important
to adults as we are often striving to do one or the other. For kids, this might not be as
important. If your child is gaining fat mass quickly then you will have to consider this, otherwise
just try to keep the kid healthy.
28
Instead of watching total calories, try to focus on limiting calories from fat. Those of us in the
know are aware that not all calories are made equal. Eating healthy calories from protein and
fibrous carbohydrate sources will help your child grow up big and strong rather than fat, soft,
and diabetic.
Most calories from fat:
o
o
Cinnamon Toast Crunch has 30 calories of fat in each 130-calorie serving
Go Lean Crunch has 25 calories of fat in a 190-calorie serving
Least calories from fat:
o
o
o
Frosted Flakes, the lowest of all, has 0 calories from fat
Mini-Wheats have 10 calories of fat per serving
Oatmeal is also pretty low in fat.
10. Never skip breakfast.
This is the most important rule of all. A healthy bowl of cereal is probably one of the best meals
for a kid. Choosing a high fiber cereal with milk, provides an adequate amount of nutrition to
start the day. The milk gives you protein, calcium, and vitamin D, while the cereal gives you
complex carbohydrates for energy, and fiber.
If you are an avid weight lifter you could probably toss a protein shake or lower calories protein
bar into the meal.
Total
The one cereal that I didn’t mention up above is Total. No matter which flavor you choose, you will get
100% of 12 essential vitamins and minerals. Total is always low in fat, contains no cholesterol or
saturated fat, is antioxidant-rich, and is made with whole grains.
Similar but far less nutrition choices include Special K and Smart Start.
There are 5 flavors of Total cereal that you can enjoy nowadays:
1.
2.
3.
4.
5.
Total Whole Grain
Total Raisin Bran
Total Cranberry Crunch
Total Cinnamon Crunch
Total Honey Clusters
I quite enjoy all the flavors of Total, even the plain whole grain version. Add fruit to make it even tastier
and healthier. You can probably even get your kids to indulge in the Honey Cluster version, and possibly
even the fruit fortified and cinnamon flavored kinds.
Other healthy breakfast foods:
29
Low fat cottage cheese.
Low fat yogurt, choose Activia for its plentiful supply of active cultures.
Eggs, egg whites, Eggbeaters
Fruit, but not necessarily fruit juice.
A glass of milk.
Paying attention to these tips for both you and your kids will help everyone live a healthier lifestyle.
Make sure you eat a high protein, high fiber, high nutrition breakfast each and every day.
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10 Smart Breakfast Tips for Families
Courtesy of Ellie Krieger, MS, RD
http://health.kaboose.com/ellie-krieger-great-food-healthy-family/healthy-breakfast-advice.html
Breakfast time will be a snap with this smart advice that includes 10 tips for on-the-go families,
breakfast-averting kids, and moms who can feed everyone but themselves. Enjoy!
1. Don’t have time for breakfast? Make it ahead so you can grab-and-go. Make a batch of muffins
on the weekend, wrap them individually and freeze. Just take one out the night before to thaw
by morning. Or spread some peanut butter on a whole wheat wrap, drizzle on some honey and a
sprinkle of dried cherries, and wrap it up. Stash it in the fridge overnight and then eat it on your
way out the door in the morning.
2. If you are never hungry for breakfast, it could be you are eating too much at night. Try eating a
light dinner and have no more than some fruit as a snack in the evening. Chances are you will
get up in the morning with a healthy appetite. You’ll be better off because you’ll be get energy
early in the day when you really need it, and probably eat fewer, more nutrient-packed calories
overall.
3. Skipping breakfast to save calories is like skipping homework to save brainpower. People who
skip this morning meal tend to make up the calories and then some later in the day. Plus, eating
breakfast has been tagged one of the key habits of people who have successfully lost weight and
kept it off.
4. Who says you have to have breakfast food for breakfast? If your kids don’t like cereal, eggs,
and such, give them their favorite mac-n-cheese leftover from last night's dinner, make them
half a turkey sandwich, or try mini pizzas made with some pasta sauce and part-skim mozzarella
atop a whole-wheat English muffin.
5. A bagel with cream cheese can run you close to 500 calories. Instead try a whole-wheat English
muffin with some peanut butter. It is deliciously satisfying and only 320 calories.
6. Crave the smoky, meaty taste of bacon? Well, you can have it in a healthy way. Canadian bacon
is actually lean ham that is smoked liked regular bacon and is perfect at breakfast time for a
third of the calories and one fifth of the fat.
7. If your child just won’t sit down to breakfast in the morning, don’t force the issue. Instead,
make a little snack bag with nuts, dried fruit, and their favorite whole-grain cereal. (Note: Dried
fruit and nuts can be a choking hazard for kids younger than age 4.) Give it to them with a lowfat milk box to eat on the way to school.
8. Now it's easier than ever to grab a healthy breakfast on the road. I love that Starbucks now has
delicious hot oatmeal to go, with yummy toppings like dried fruit, nuts, and brown sugar. Next
time, grab that with your skim latte. Or look for similar healthy choices -- such as low-fat yogurt
or a hard-boiled egg -- at your usual morning pit stop.
9. Turn your supermarket's cereal aisle into a treasure hunt for your kids. They’ll learn about
nutrition and be well on their way to a healthier breakfast. Challenge them to find a cereal to
buy that has less than 9 grams of sugar per serving and whole grain as the first ingredient. With
smaller children who can't yet read, talk to them about different cereals, and why you won't buy
one cereal but you will pick another choice.
10. Smoothies are like milk shakes, so kids love them. I always keep a variety of unsweetened
frozen fruit on hand -- peaches, berries, cherries, mangoes -- so my daughter can pick and
choose. We whir it up with yogurt, milk, and a dash of honey for a smile-inspiring quick
breakfast.
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More Breakfast Tips
Courtesy of http://life.familyeducation.com/breakfast/foods/39390.html
Navigate the Morning Rush
With all the promise of the morning meal, why don't more kids eat breakfast? You're probably pressed
for time in the morning, and so are your children. Simplify your morning routine with these tips:
Get up ten minutes earlier.
Give up morning television and computer games in favor of concentrating on the task at hand:
eating breakfast.
Stock the kitchen with healthy, quick-to-fix breakfast foods, including cereal, waffles, pancakes,
milk, juice, cottage cheese, bread, fruit, and peanut butter.
The night before kindergarten or nursery school, help kids pack their school bags and decide
what to wear the next day to reduce the morning chaos.
On the Menu: Not Your Basic Breakfast Foods
Your kids may balk at traditional breakfast foods, but that doesn't mean they must go without. Here's
how to jazz up the morning meal.
Split a bagel. Spread each half with peanut butter and sprinkle with raisins. Serve with milk.
Warm up leftover pizza or serve it cold. Have kids sip juice to go with it.
Combine a soft pretzel, string cheese, and fresh fruit for breakfast.
Serve 8 ounces of yogurt, a piece of toast, and juice.
Mix it up with a hard-boiled egg, small roll, and a piece of fruit.
Heat a freshly made or frozen pancake, spread with peanut butter, top with sliced banana, and
roll up.
Layer one or two slices of turkey breast and one slice cheese on a tortilla or colorful sandwich
wrap. Roll up. Serve with juice or with fruit.
Concoct a breakfast parfait with layers of fruit yogurt; sliced fresh fruit; and crunchy, ironfortified cereal. Kids love this in an ice cream cone.
Swirl applesauce and raisins into warm oatmeal. Serve with milk.
Combine in a blender until frothy: ½ cup lemon yogurt, ½ cup milk, dash vanilla extract, and 2 ice
cubes. Complement with a slice of whole grain toast.
Scramble an egg, stuff into half a pita pocket, and top with ketchup or mild salsa, if desired.
Serve with juice or fruit.
Puree chunks of peaches, pears, or apples in the blender or food processor. Thin with fruit juice
to desired consistency. Use instead of syrup on fat waffles and pancakes. Add milk to make a
meal.
Mix cottage cheese with chopped peaches, pears, or apples. Spread on whole wheat crackers or
toast.
32
101 Healthy Snack Ideas
Courtesy of The Positive Line Nutrition, Health and Fitness for Your Community 2010 Catalog
Apple
Carrot
Pear
Low fat yogurt
Raw broccoli
Bagel with jam
Low fat cottage cheese and fruit
Graham cracker
Air popped popcorn
Cantaloupe
Fruit salad
Celery
Cucumber
Veggie pizza without cheese
Honeydew melon
½ grapefruit
Raw vegetables and low fat dip
Dried fruit
Raw peas
Smoked salmon on bagel crisp
Currants
Jicama
Low fat mozzarella string cheese
Pita wedges and hummus
Unsweetened applesauce
½ lean turkey sandwich with low fat
mayo
Cooked plantain
Cherry tomatoes
Baked bagel chips
Watermelon
Baked sweet potato strips
Frozen fruit bars
Frozen grapes
Nonfat frozen yogurt
Pretzels
Cold sugar free cereal with nonfat milk
Low fat pita chips
Instant oatmeal and fresh fruit
Pizza sauce on whole grain English
muffin
String beans
Natural peanut butter on celery
Apple butter on toast
Bell pepper strips
Banana
Tomato stuffed with cooked brown rice
Orange
Raisins
Rice cakes
Grapefruit juice
Plums
Fat free cookies
Baked potato chips
Toasted pita wedges and low fat cheese
Apple juice
Pasta and vegetable salad with olive oil
and vinegar
Ice milk
Grape juice
1 ounce walnuts
Nonfat plain yogurt and fresh berries
Low sodium vegetable juice
Blueberries
Cocktail shrimp
Raspberries
Vanilla wafers
Tangerine
Natural fruit juice and seltzer
English muffin with fruit spread
Blackberries
Low fat crackers with low fat cheese
Whole grain breadsticks
Cooked squash slices
1 ounce raw trail mix
Strawberries
Rice cake and light cream cheese
Green salad with low fat dressing
Fruit canned in its own juice
Baked tortilla chips and salsa
Baked potato with low fat cottage
cheese
2 tablespoons almond butter
Fresh pineapple
Tomato stuffed with tuna salad
Apple slices sprinkled with cinnamon
33
Soynuts
Snap peas
Cranraisins
Peach
1 ounce roasted almonds
Kiwi
Low fat pudding
Baked cheese puffs
Hard boiled egg
Low fat decaf latte
Bean salad
Low sodium vegetable soup
Low fat granola bar
Pineapple juice
34
Local Food Assistance Programs
Beans & Rice and Radford Department of Social Services at the Radford Firehouse food
distribution program:
Purpose: food distribution sponsored by every Friday. Although it was mainly designed for members of
the Radford community, the free food requires NO identification. The program is designed first
come first serve; participants are encouraged to arrive between 9:30 -10:00 a.m. to receive a
ticket for food. Distribution of food begins at 11:00 a.m.
Location: Radford Fire House
Website: beansandricexd.blogspot.com
E-mail:
Phone:
Head Start:
Purpose: National child development program for children from birth to age 5, which provides services
to promote academic, social and emotional development for income-eligible families.
Location: http://www.headstartva.org/program/index.htm (locations all over Virginia)
Website: http://www.headstartva.org/
E-mail: [email protected]
Phone: 540-459-8923
Micah’s Backpack:
Purpose: Beginning in September 2009, Micah’s Backpack will work with families at all five Blacksburg
elementary schools. Low income families should contact their elementary school principal to
find out if they qualify for the program.
Location: Blacksburg Elementary Schools
Website: http://micahsbackpack.org/
E-mail: [email protected]
Phone: 540-951-8951
SHARE (Self Help and Resource Exchange):
Purpose: For $20.00 plus 2 hours of volunteer service, anyone may receive a SHARE package full of
fresh vegetables, fruits, staple items and frozen meats. The same amount of food would cost
approximately $40.00 - $45.00 at the supermarket.
Location: http://www.swva.net/nrca/share-hostgroups.htm (distribution locations)
Website: http://www.sharedc.com/index.html
E-mail:
Phone: 301-864-3115
Southwestern Virginia Second Harvest Food Bank:
Purpose: We strive to serve, at the lowest cost possible, hungry people – children, adults, the elderly
and the less fortunate by any definition – by collaborating with an ever-widening network of
nonprofit and faith-based food distribution agencies
Location: Services the counties of: Bedford, Botetourt, Carroll, Craig, Floyd, Franklin, Giles, Henry,
Montgomery, Patrick, Pittsylvania, Pulaski, Roanoke and Wythe. Cities: Bedford, Danville,
Martinsville, Radford, Roanoke, and Salem.
Website: http://www.swvafoodbank.org/index.html
35
E-mail: [email protected]
Phone: 540-342-3011
Supplemental Nutrition Assistance Program (SNAP):
Purpose: SNAP can be used like cash to buy eligibile food items from authorized retailers. A SNAP
account is established for eligible households and automatic deposits are made into the account
each month. To access the account, they will also receive an EBT Card, which will debit the
account each time eligible food items are purchased.
Location: http://www.headstartva.org/program/index.htm (locations all over Virginia)
Website: https://www.vasnap.com/
E-mail:
Phone: 1-800-570-7627
The Emergency Food Assistance Program (TEFAP):
Purpose: TEFAP is a federal program that helps supplement the diets of low-income needy persons,
including elderly people, by providing them with emergency food and nutrition assistance.
Location: Food is distributed to soup kitchens, food pantries, and organizations that serve the public.
Website: http://www.dss.virginia.gov/benefit/tefap/
E-mail:
Phone:
Women, Infants, Children (WIC):
Purpose: WIC provides Federal grants to States for supplemental foods, health care referrals, and
nutrition education for low-income pregnant, breastfeeding, and non-breastfeeding postpartum
women, and to infants and children up to age five who are found to be at nutritional risk.
Location:
Website: http://www.vahealth.org/wic/General%20Info/index.htm
E-mail: [email protected]
Phone: 1-888-942-3663
Food Distribution Co-op:
Purpose: Nature knows best. Paul and Samantha Sausser are third generation growers of fine all
natural vegetables, grown the way God intended. Membership Fee: $35.00
Location: Blacksburg Va. Rt. 460 Across from Corning Plant
Website: http://www.sausserfarms.com/
E-mail: [email protected]
Phone: 540 784-3956
WRC Emergency Food Assistance:
Purpose: The Women's Resource Center provides emergency food boxes to victims of domestic and
sexual violence.
Location:
Website:
E-mail:
Phone:
36
Meal Ideas
All recipes courtesy of allrecipes.com and cookinglight.com
*Cost Analyses do not include staple items*
Please refer to “Staple Food Items for the Average Kitchen” on page 12.
*Cost Analyses done 5/2010 and are subject to change based on store, market, and sales*
37
38
Meal Idea #1
Chicken Pot Pie
Baked Apples Slices
Tossed Salad
No Bake Cookies
39
40
Chicken Pot Pie
Yields 4 servings
Ingredients
1 1/2 pounds skinless, boneless chicken breast
meat
1 cup chicken broth
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 1/2 cups milk
3 tablespoons butter
1 onion, chopped
1 cup chopped celery
1/3 cup all-purpose flour
2 cups frozen mixed vegetables, thawed
1 tablespoon chopped fresh parsley
1/2 teaspoon dried thyme
1 (9 inch) pastry for a 9 inch single crust pie
1 egg, lightly beaten
Directions
1. In a large saucepan over medium high heat, combine the chicken meat, chicken broth, salt and
pepper. Bring to a boil and reduce heat to low. Cover and let simmer for 30 minutes, or until chicken
is no longer pink in the center and the juices run clear.
2. Remove the chicken and let cool. Pour the remaining chicken broth mixture into a measuring cup. Let
stand; spoon off fat. Add enough milk to the broth mixture to equal 2 1/2 cups. Cut chicken into 1/2
inch pieces.
3. In the same pan, melt butter or margarine over medium heat. Add the onion and celery. Saute,
stirring, for 3 minutes. Stir in flour until well blended. Gradually stir in broth mixture. Simmer, stirring
constantly, until the sauce thickens and boils. Add the chicken, vegetables, parsley and thyme. Pour
mixture into a 1 1/2 quart deep casserole dish.
4. Preheat oven to 400 degrees F (200 degrees C).
5. Roll out pastry 1 inch larger than the diameter of the casserole dish on a lightly floured surface. Cut
slits in the pastry for venting air. Place pastry on top of casserole. Roll edges and cut away extra
pastry; flute edges by pinching together. Reroll scraps to cut into decorative designs. Place on top of
pastry. Brush pastry with beaten egg and bake in the preheated oven for 30 minutes or until the crust
is golden brown and the filling is bubbling. Let cool for 10 minutes and serve.
41
Nutrition
One serving (1/4 recipe) equals 666 calories, 29.5g fat (11.4g saturated fat), 183mg cholesterol, 1101mg
sodium, 47.8g carbohydrates, 6.2g fiber, 51.4g protein.
Cost Analysis
Ingredient
Chicken Breast
Chicken Broth
Onion
Celery
Frozen Mixed Vegetables
Pie Crust
Unit Price
N/A
1.55 (14.50fl oz)
N/A
1.29 (bunch of 8)
2.99 (16.00oz)
4.95 (2 crusts)
Price Per cup/oz/item
0.99/pound
0.11/fl oz
0.55/pound
0.16/celery stock
0.19/oz
2.48/crust
Total
Recipe Cost
1.50
0.88
0.14
0.48
2.99
2.48
8.47
42
Baked Apple Slices
Yields 4 Serving
Ingredients
8 cups of peeled, sliced apples - use apples that cook up well, like Fuji or Golden Delicious
6 Tbsp sugar
A sprinkle of cinnamon
2 Tbsp maple syrup
Directions
As you slice up the apples, check for their flavor. If they don't taste good raw, believe me, they aren't
going to taste good cooked. Put apple slices in a glass bowl. Sprinkle on top the 3 Tbsp of sugar. Add a
light sprinkle of cinnamon. Bake in microwave oven for 5 minutes on high heat. Adjust the time for your
microwave and how many apples you are doing. Ours has a powerful high setting so 4 cups of apples
only takes 5 minutes. If you use more apples, you will probably need to cook it a little longer. I suggest
starting with 5 minutes and testing for doneness with a fork. If it needs more cooking time, give it more.
When done, remove and mix so the sugar coats well all the apple pieces. Add maple syrup to taste,
about 1 Tbsp. Delicious with whipped cream on top, or with vanilla ice cream on the side.
Nutrition
One serving (1/4 recipe) equals 269 calories, 11.6g fat (7.2g saturated fat), 31mg cholesterol, 130mg
sodium, 44.8g carbohydrates, 3.2g fiber, 0.6g protein.
Cost Analysis
Ingredient
Apples
Maple Syrup
Unit Price
N/A
3.19 (16.00fl oz)
Price Per cup/oz/item
0.83/pound
0.42/fl oz
Total
Recipe Cost
1.87
0.42
2.29
43
Tossed Salad
Yields 4 Servings
Ingredients
4c. Chopped Romaine
2/3c. diced tomatoes
2/3c. chopped carrots
2/3c. sliced cucumbers
Dressing of choice
Directions
1. Chop all vegetables into bite size pieces and toss in large bowl.
Nutrition
One serving (1 cup) equals 94 calories, 7 g fat (2 g saturated fat), 6 mg cholesterol, 104 mg sodium, 8 g
carbohydrate, 2 g fiber, 3 g protein.
Cost Analysis
Ingredient
Iceberg Lettuce
Tomatoes
Carrots
Cucumbers
Salad Dressing
Unit Price
2.99/head
N/A
1.29 (bunch of 8)
N/A
2.39 (16.00fl oz)
Price Per cup/oz/item
N/A
1.99/pound
0.16/carrot
0.75/pound
0.15/fl oz
Total
Recipe Cost
1.50
0.50
0.48
0.50
0.60
3.58
44
No Bake Cookies III
Yields 24 Servings
Ingredients
2 cups white sugar
3 tablespoons unsweetened cocoa powder
1/2 cup margarine
1/2 cup milk
1 pinch salt
3 cups quick cooking oats
1/2 cup peanut butter
1 teaspoon vanilla extract
Directions
1. In a saucepan bring sugar, cocoa, margarine, milk, and salt to a rapid boil for 1 minute.
2. Add quick cooking oats, peanut butter, and vanilla; mix well.
3. Working quickly, drop by teaspoonfuls onto waxed paper, and let cool.
Nutrition
One serving (1/24 recipe) equals 173 calories, 7.3g fat (1.4g saturated fat), <1mg cholesterol, 88mg
sodium, 25.1g carbohydrates, 1.6g fiber, 3.3g protein.
Cost Analysis
Ingredient
Coco Powder
Oats
Peanut Butter
Unit Price
4.59 (8.00oz)
2.75 (42.00oz)
2.65 (18.00oz)
Price Per cup/oz/item
0.57/oz
0.07/oz
0.15/oz
Total
Recipe Cost
0.86
0.84
1.20
2.90
45
46
Meal Idea #2
Tofu Lo Mein
Superfast Asparagus
Simple Cranberry Spinach Salad
Jell-O Magic Mousse
47
48
Tofu Lo-Mein
Yields 4 Servings
Ingredients
1 (16 ounce) package extra firm tofu
2 tablespoons olive oil
2 (3 ounce) packages Oriental flavored ramen noodles
1 (16 ounce) package frozen stir-fry vegetables
1 1/2 cups water
1 tablespoon soy sauce, or to taste
Directions
1. Press tofu between paper towels to remove some of the water; cut in to bite size cubes. Heat olive oil
in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir
occasionally to prevent burning.
2. Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen packages, reserving
the seasoning envelopes. Boil for about 2 minutes, just until the noodles break apart. Drain.
3. Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning
packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir
to blend. Season with soy sauce to taste and serve.
Nutrition
One serving (1/4 recipe) equals 388 calories, 20.3g fat (6.2g saturated fat), <1mg cholesterol, 1341mg
sodium, 38.6g carbohydrates, 3.9g fiber, 17.6g protein.
Cost Analysis
Ingredient
Extra Firm Tofu
Ramen Noodles
Frozen Stir-Fry Vegetables
Soy Sauce
Unit Price
3.29 (16.00oz)
0.35 (3.00oz)
2.55 (16.00oz)
3.45 (10.00fl oz)
Price Per cup/oz/item
0.24/oz
0.12/oz
0.17/oz
0.35/fl oz
Total
Recipe Cost
3.29
0.70
2.55
0.35
6.89
49
Superfast Asparagus
Yields 4 servings
Ingredients
1 pounds asparagus
1 teaspoon Cajun seasoning
Directions
1. Preheat oven to 425 degrees F (220 degrees C).
2. Snap the asparagus at the tender part of the stalk. Arrange spears in one layer on a baking sheet.
Spray lightly with nonstick spray; sprinkle with the Cajun seasoning.
3. Bake in the preheated oven until tender, about 10 minutes.
Nutrition
One serving (1/3 recipe) equals 32 calories, 0.2 g fat (0.1g saturated fat), 0mg cholesterol, 161mg sodium,
6.3g carbohydrates, 3.2g fiber, 3.4g protein.
Cost Analysis
Ingredient
Asparagus
Unit Price
N/A
Price Per cup/oz/item
Recipe Cost
1.67/pound
1.67
Total 1.67
50
Simple Cranberry Spinach
Salad
Yields 4 servings
Ingredients
1 (6 ounce) package fresh spinach
1/3 cup dried cranberries
1/3 cup chopped walnuts
1/3 cup raspberry walnut vinaigrette
1 tablespoon finely shredded Romano cheese
Directions
1. Combine the spinach, cranberries, walnuts, vinaigrette, and Romano cheese in a large bowl; toss until
spinach is evenly coated. Serve immediately.
Nutrition
One serving (1/4 recipe) equals 138 calories, 7g fat (0.9g saturated fat), 2mg cholesterol, 337mg sodium,
18.1g carbohydrates, 2.1g fiber, 3.3g protein.
Cost Analysis
Ingredient
Fresh Spinach
Dried Cranberries
Chopped Walnuts
Walnut Vinaigrette
Shredded Romano
Cheese
Unit Price
1.35 (6.00oz)
3.19 (6.00oz)
10.25 (14.00oz)
4.25 (16.00fl oz)
4.45 (7.00oz)
Price Per cup/oz/item
1.35/bag
0.53/oz
0.73/oz
0.27/fl oz
0.64/oz
Recipe Cost
1.35
1.41
1.94
0.72
0.32
Total 5.74
51
JELL-O Magic Mousse
Yields 10 Servings
Ingredients
3 cups boiling water
1 pkg. (6 oz.) JELL-O Strawberry Flavor Gelatin
1 tub (16 oz.) COOL WHIP Whipped Topping, thawed
Directions
1. ADD boiling water to gelatin mix in large bowl; stir 2 min. until completely dissolved. Whisk in COOL
WHIP until well blended. (Mixture will be thin.)
2. POUR into 10 glasses or dessert dishes, 1-1/2-qt. bowl or 6-cup mold sprayed with cooking spray.
3. REFRIGERATE 8 hours or until firm. If using mold, unmold dessert onto serving plate just before
serving.
Nutrition
One serving (1/10 recipe) equals 52 calories, 0g fat (0g saturated fat), 0mg cholesterol
Cost Analysis
Ingredient
Jell-O
Cool Whip
Unit Price
0.99 (3.00oz)
1.25 (8.00oz)
Price Per cup/oz/item
0.31/oz
0.37/oz
Total
Recipe Cost
1.98
2.50
4.48
52
Meal Idea #3
Baked Salmon with Herbs
Spicy Green Bean Sauté
Roasted Vegetables
Easy Strawberry Pudding Parfaits
53
54
Baked Salmon with Herbs
Yields 8 servings
Ingredients
2 1/2 cups soft bread crumbs
4 garlic cloves, minced
2 tablespoons grated Parmesan cheese
2 teaspoons dried parsley flakes
1 teaspoon dried thyme
1 teaspoon dried rosemary, crushed
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons butter, melted
1 (3 pound) salmon fillet
Directions
1. Line a 15-in. x 10-in. x 1-in. baking pan with foil; coat foil with nonstick cooking spray. Set aside. In a
bowl, combine the bread crumbs, garlic, Parmesan cheese, parsley, thyme, rosemary, salt and
pepper. Add butter; toss to coat evenly.
2. Place salmon on prepared pan. Spray with nonstick cooking spray and pat with bread crumb mixture.
Bake, uncovered, at 350 degrees F for 35-40 minutes or until fish flakes easily with a fork.
Nutrition
One serving equals 313 calories, 14 g fat (4 g saturated fat), 102 mg cholesterol, 343 mg
sodium, 8 g carbohydrate, 1 g fiber, 36 g protein.
Cost Analysis
Ingredient
Bread Crumbs
Parmesan Cheese
Salmon
Unit Price
1.49
1.79
6.99
Price Per cup/oz/item
1.49/item
0.60/ oz.
4.66/lb.
Total
Recipe Cost
1.49
0.23
14.00
15.72
55
Spicy Green Bean Sauté
Yields 4 servings
Ingredients
2 teaspoons cornstarch
3/4 cup reduced sodium chicken broth or vegetable broth
1/4 cup reduced sodium teriyaki sauce
1/8 teaspoon cayenne pepper
1 pound fresh green beans, cut into 2 inch pieces
1 medium onion, thinly sliced
1/2 cup chopped sweet red pepper
1 teaspoon garlic powder
1/2 teaspoon ground ginger
1 tablespoon canola oil
Directions
1. In a bowl, combine the cornstarch, broth, teriyaki sauce and pepper until smooth; set aside. In a large
nonstick skillet or wok, saute the green beans, onion, red pepper, garlic and ginger in oil until crisptender. stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes until
thickened.
Nutrition
One serving (1 cup) equals 111 calories, 4 g fat (trace saturated fat), 0 cholesterol, 438 mg sodium, 17 g
carbohydrate, 5 g fiber, 4 g protein.
Cost Analysis
Ingredient
Chicken Broth
Teriyaki Sauce
Green Beans
Onion
Red Bell Pepper
Unit Price
2.46
1.43
1.99
1.59
2.99
Price Per cup/oz/item
0.05/oz
0.14/ oz
1.99/lb
1.59/lb
2.99/lb
Total
Recipe Cost
0.46
0.29
1.99
0.60
0.75
4.09
56
Roasted Vegetables
Yields 12 servings
Ingredients
1 small butternut squash, cubed
2 red bell peppers, seeded and diced
1 sweet potato, peeled and cubed
3 Yukon Gold potatoes, cubed
1 red onion, quartered
1 tablespoon chopped fresh thyme
2 tablespoons chopped fresh rosemary
1/4 cup olive oil
2 tablespoons balsamic vinegar
salt and freshly ground black pepper
Directions
1. Preheat oven to 475 degrees F (245 degrees C).
2. In a large bowl, combine the squash, red bell peppers, sweet potato, and Yukon Gold potatoes.
Separate the red onion quarters into pieces, and add them to the mixture.
3. In a small bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper. Toss with
vegetables until they are coated. Spread evenly on a large roasting pan.
4. Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are
cooked through and browned.
Nutrition
One serving equals (1/12 of recipe) 123 calories, 4.7g fat, .7g saturated fat, 0 mg cholesterol, 45 mg
sodium, 20 g carbohydrates, 3.1 g fiber, 2 g protein.
Cost Analysis
Ingredient
Squash
Red Bell Pepper
Sweet Potato
Yukon Potato
Red Onion
Balsamic Vinegar
Unit Price
1.99
2.99
0.99
0.99
1.99
2.79
Price Per cup/oz/item
1.99/lb
2.99/lb
0.99/lb
0.99/lb
1.99/lb
0.17/oz
Total
Recipe Cost
1.00
1.50
0.50
1.50
0.50
0.12
5.12
57
Easy Strawberry Pudding
Parfaits
Yields 4 servings
Ingredients
1 pkg. (4 serving size) instant vanilla pudding mix
2 cups fresh strawberries, quartered
2 tablespoons strawberry jam
2 tablespoons sugar
Directions
1. Prepare vanilla pudding according to package directions, except do not chill.
2. In a medium saucepan over medium-low heat, stir together strawberries, jam, and sugar until jam is
melted and the mixture is heated through, about 4 minutes. Remove from heat.
3. In each of 4 parfait glasses, layer 1/8 of the pudding and 1/8 of the strawberry sauce. Repeat layers.
Chill 45 minutes, or until set, before serving.
Nutrition
One serving equals (1/4 recipe) 158 calories, .4g fat, 0 mg saturated fat, 0 mg cholesterol, 344 mg
sodium, 39.9 g carbohydrates, 1.7 g fiber, .4 g protein.
Cost Analysis
Ingredient
Instant Pudding
Strawberries
Strawberry Jam
Unit Price
1.39
2.99
3.49
Price Per cup/oz/item
1.39/item
2.99/item
0.19/ oz
Total
Recipe Cost
1.39
2.99
0.19
4.57
58
Meal Idea #4
Cuban-Style Turkey Sandwich
Vegetable Pasta Salad
Easy Corn Salsa
Rainbow Fruit Salad
59
60
Cuban-style Turkey Sandwich
Yields 2 servings
Ingredients
2 tablespoons pickle relish, drained
1 teaspoon fresh squeezed orange juice
1/2 teaspoon sugar
2 ounces deli-style sliced turkey breast
2 slices low-fat Swiss cheese
1/2 cup fresh baby spinach
4 slices Roman Meal Bread
Directions
1. Combine relish, orange juice, and sugar together in a small bowl.
2. Spray large nonstick pan or grill pan with cooking spray; heat over medium-high heat. Add bread
slices to pan. Layer with cheese, turkey, and spinach, dividing ingredients equally between two bread
slices. Spread relish mixture on remaining bread slices.
3. Cook over medium-high heat until cheese begins to melt. Assemble into two sandwiches. Cook one
additional minute until toasted. Serve immediately.
Nutrition
One serving equals (1/2 recipe) 247 calories, 4.4 g fat, 1.4 g saturated fat, 24 mg cholesterol, 803 mg
sodium, 34 g carbohydrates, 2.3 g fiber, 18 g protein.
Cost Analysis
Ingredient
Pickle relish
Orange juice
Turkey Breast
Swiss Cheese
Spinach
Bread
Unit Price
1.50
1.25
2.50
1.79
1.69
1.59
Price Per cup/oz/item
0.19/oz
0.10/oz
0.25/oz
0.15/oz
1.69/item
0.08/oz
Total
Recipe Cost
0.19
0.10
0.50
0.30
0.20
0.32
1.61
61
Vegetable Pasta Salad
Yields 10 servings
Ingredients
2 cups broccoli florets
4 cups cooked spiral pasta
2 medium carrots, julienned
1/2 cup frozen peas, thawed
1/2 cup cubed fully cooked ham
1/2 cup cubed Cheddar cheese
1/3 cup sliced green onions
DRESSING:
3/4 cup mayonnaise
2 tablespoons cider vinegar
1 tablespoon Dijon mustard
1 garlic clove, minced
1 teaspoon dill weed
1/4 teaspoon pepper
Directions
1. Place 1 in. of water in a small saucepan; add broccoli. Bring to a boil. Reduce heat; cover and simmer
for 2-3 minutes; rinse in cold water and drain. In a large bowl, combine the broccoli, pasta, carrots,
peas, ham, cheese and onions.
2. In another bowl, combine the dressing ingredients. Pour over salad and toss to coat. Cover and
refrigerate for at least 1 hour.
Nutrition
N/A
Cost Analysis
Ingredient
Broccoli
Pasta
Carrots
Ham
Cheddar Cheese
Unit Price
1.99
1.15
1.75
2.50
1.79
Price Per cup/oz/item
1.99/item
1.15/lb
1.75/lb
0.25/oz
0.15/oz
Total
Recipe Cost
0.20
1.15
0.35
0.25
0.30
2.25
62
Easy Corn Salsa
Yields 6 servings
Ingredients
1 (15.25 ounce) can sweet corn, drained
1 orange bell pepper, chopped
1 jalapeno pepper, seeded and minced
1 red onion, chopped
1 tablespoon chopped fresh cilantro, or more to taste
1 tablespoon fresh lime juice, or to taste
1/2 teaspoon crushed red pepper
1 teaspoon honey
salt and black pepper to taste
Directions
1. Stir the corn, orange bell pepper, jalapeno pepper, red onion, cilantro, lime juice, crushed red pepper,
honey, salt, and pepper together in a bowl. Chill until ready to serve.
Nutrition
One serving equals (1/6 recipe) 65 calories, .4 g fat, 0 g saturated fat, 0 mg cholesterol, 227 mg sodium,
15 g carbohydrates, 1.8 g fiber, 1.6 g protein.
Cost Analysis
Ingredient
Corn
Orange Pepper
Jalapeno
Red Onion
Lime
Honey
Unit Price
0.79
2.99
1.29
1.59
0.50
3.36
Price Per cup/oz/item
0.79/15.25 oz
2.99/lb
1.29/lb
1.59/lb
0.50/item
0.28/oz
Total
Recipe Cost
0.70
1.00
0.25
0.60
0.50
0.12
3.17
63
Rainbow Fruit Salad
Yields 10 servings
Ingredients
1/2 watermelon
1 cantaloupe, peeled and seeded
1 (15 ounce) can pineapple chunks, drained
1 pint blueberries, rinsed and drained
4 plums, pitted and chopped
1 cup green seedless grapes
1 cup red seedless grapes
Directions
1. Use a melon baller to hollow out watermelon and cantaloupe into a large bowl.
2. Add drained pineapple, blueberries, plums, green and purple grapes to the bowl with the melons.
Gently mix all fruit together and serve.
Nutrition
One serving equals (1/10 recipe) 172 calories, 1.6 g fat, .2 g saturated fat, 0 mg cholesterol, 13 mg
sodium, 41.1 g carbohydrates, 3.5 g fiber, 2.7 g protein.
Cost Analysis
Ingredient
Watermelon
Cantaloupe
Pineapple
Plums
Blueberries
Grapes
Unit Price
3.99
1.99
1.25
1.99
2.99
1.99
Price Per cup/oz/item
3.99/item
1.99/item
1.25/ 15 oz
1.99/lb
2.99/item
1.99/lb
Total
Recipe Cost
2.00
1.99
1.25
1.99
2.99
0.75
10.97
64
Meal Idea #5
Mexican Bean and Rice Salad
Baked Tortilla Chips
Salsa
Brazilian Bananas
65
66
Mexican Bean and
Rice Salad
Yields 10 servings
Ingredients
2 cups cooked brown rice
1 (15 ounce) can kidney beans, rinsed and drained
1 (15 ounce) can black beans, rinsed and drained
1 (15.25 ounce) can whole kernel corn, drained
1 small onion, diced
1 green bell pepper, diced
2 jalapeno peppers, seeded and diced
1 lime, zested and juiced
1/4 cup chopped cilantro leaves
1 teaspoon minced garlic
1 1/2 teaspoons ground cumin
salt to taste
Directions
1. In a large salad bowl, combine the brown rice, kidney beans, black beans, corn,
onion, green pepper, jalapeno peppers, lime zest and juice, cilantro, garlic, and
cumin. Lightly toss all ingredients to mix well, and sprinkle with salt to taste.
2. Refrigerate salad for 1 hour, toss again, and serve.
Nutrition
One Serving (1/10 of the recipe) equals: 124 calories, 1 gram of fat (0.2 g saturated),
0 mg of cholesterol, 259mg (10%) of sodium, 26 grams of carbohydrates, 4.8 grams
of fiber, 4.7 grams of protein, 3% of vitamin A, 23% of vitamin C, 4% if calcium, and
14% of iron.
Cost Analysis
Ingredient
Unit Price
Brown rice
Kidney beans
Black beans
Corn
Onion
0.99/16 oz bag
0.70/can
0.70/can
0.79/can
1.99/pound
Price Per
cup/oz/item
0.06/oz
0.70/can
0.70/can
0.79/can
0.13/oz
Recipe Cost
0.41
0.70
0.70
0.79
0.75
67
Green pepper
Jalapeños
Lime
Garlic
1.49/pepper
0.99/pound
0.19/lime
0.10/bulb
N/A
0.06/oz
N/A
N/A
1.49
0.25
0.19
0.01
Total 5.29
68
Baked Tortilla Chips
Yields 6 servings
Ingredients
1 (12 ounce) package corn tortillas
1 tablespoon vegetable oil
3 tablespoons lime juice
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon salt
Directions
1.
2.
3.
4.
5.
Preheat oven to 350 degrees F (175 degrees C).
Cut each tortilla into 8 chip sized wedges and arrange the wedges in a single layer on a cookie sheet.
In a mister, combine the oil and lime juice. Mix well and spray each tortilla wedge until slightly moist.
Combine the cumin, chili powder and salt in a small bowl and sprinkle on the chips.
Bake for about 7 minutes. Rotate the pan and bake for another 8 minutes or until the chips are crisp,
but not too brown. Serve with salsas, garnishes or guacamole.
Nutrition
One serving (1/6 of recipe) equals: 147 calories, 4.1 grams of fat (0.4 grams saturated), 0 mg of
cholesterol, 418 mg (17%) of sodium, 26 grams of carbohydrates, 3.7 grams of fiber, 3.3 grams of
protein, 3% of vitamin A, 4% of vitamin C, 6% of calcium, and 10% of iron.
Cost Analysis
Ingredient
Corn tortillas
Lime juice (from lime)
Unit Price
1.99/33 oz
0.19/lime
Price Per cup/oz/item
0.06/oz
N/A
Total
Recipe Cost
0.72
0.19
0.91
69
Brazilian Bananas
Yields 12 servings
Ingredients
6 medium bananas, halved lengthwise
1/2 cup fresh orange juice
1 tablespoon fresh lemon juice
1/2 cup white sugar
1/8 teaspoon salt
2 tablespoons butter
1 cup flaked coconut
Directions
1. Preheat the oven to 400 degrees F (200 degrees C). Butter a 9x13 inch baking dish.
2. Place the bananas into the baking dish. Combine the orange juice, lemon juice, sugar and salt in a
pitcher or bowl; pour over the bananas. Dot with butter.
3. Bake for 15 minutes in the preheated oven. Sprinkle with coconut before serving.
Nutrition
One serving (1/12 of recipe) equals: 135 calories, 3.9 grams of fat (2.9 grams saturated), 5 mg of
cholesterol, 56 mg (2%) of sodium, 26.2 grams of carbohydrates, 2.2 grams of fiber, 0.9 grams of
protein, 18,7 grams of sugar, 2% of vitamin A, 18% of vitamin C, <1% of calcium, and 3% of iron.
Cost Analysis
Ingredient
Bananas
Orange juice
Coconut
Unit Price
0.39/pound
2.59/half gallon
0.99/bag
Price Per cup/oz/item
0.03/oz
0.04/oz
0.14/oz
Total
Recipe Cost
0.73
0.16
0.47
1.36
70
Meal Idea #6
Pizza Casserole
Garlic Broccoli Spears
Quick Cheese Biscuits
Fruit Salad in Seconds
71
72
Pizza Casserole
Yields 6 to 8 servings
Ingredients
2 cups uncooked egg noodles
1/2 pound lean ground beef
1 onion, chopped
2 cloves garlic, minced
1 green bell pepper, chopped
1 cup sliced pepperoni sausage
16 ounces pizza sauce
4 tablespoons milk
1 cup shredded mozzarella cheese
Directions
1. Preheat oven to 350 degrees F (175 degrees C).
2. Cook noodles according to package directions.
3. In a medium skillet over medium-high heat, brown the ground beef with the onion, garlic and green
bell pepper. Drain excess fat. Stir in the noodles, pepperoni, pizza sauce and milk, and mix well. Pour
this mixture into a 2-quart casserole dish.
4. Bake at 350 degrees F (175 degrees C) for 20 minutes, top with the cheese, then bake for 5 to 10
more minutes.
Nutrition
One serving (1/7th of recipe) equals: 382 calories, 25.2 grams of fat (9.4 grams saturated), 79 mg of
cholesterol, 902 mg (36%) of sodium, 16.5 grams of carbohydrates, 2.7 grams of fiber, 20.1 grams of
protein, 4% of vitamin A, 5% of vitamin C, 19% of calcium, and 20% of iron.
Cost Analysis
Ingredient
Egg noodles
Ground round
Onion
Garlic
Green pepper
Pepperoni
Pizza sauce
Milk (1%)
Mozzarella
Unit Price
1.99/12 oz bag
3.59/pound
1.99/pound
0.10/bulb
1.49/pepper
2.29/bag
1.39/jar
1.69/half gallon
2.99/8 oz block
Price Per cup/oz/item
0.17/oz
0.22/oz
0.13/oz
N/A
N/A
0.65/oz
0.10/oz
0.3/oz
0.37/oz
Total
Recipe Cost
0.43
1.80
0.75
0.02
1.49
4.58
1.59
0.05
1.50
12.21
73
Garlic Broccoli Spears
Yields 4 servings
Ingredients
1 pound fresh broccoli, cut into spears
2 tablespoons olive or vegetable oil
1 tablespoon lemon juice
1 garlic clove, minced
1/4 teaspoon salt
1/8 teaspoon pepper
Directions
1. Place the broccoli in a saucepan with a small amount of water; cover and cook until crisp-tender.
Meanwhile, combine remaining ingredients. Drain broccoli and place in a serving dish; add lemon
mixture and toss to coat. Serve immediately.
Nutrition
One serving (1/4 of recipe) equals: 100 calories, 7 grams of fat.
Cost Analysis
Ingredient
Garlic
Broccoli
Lemon
Unit Price
0.10/bulb
2.00/bunch
0.48/lemon
Price Per cup/oz/item
N/A
N/A
N/A
Total
Recipe Cost
0.02
2.00
0.48
2.50
74
Quick Cheese Biscuits
Yield 18 Servings
Ingredients
2 cups buttermilk baking mix
2/3 cup milk
1/2 cup shredded Cheddar cheese
2 tablespoons butter or margarine, melted
1/2 teaspoon garlic powder
Directions
1. In a bowl, stir in the biscuit mix, milk and cheese just until moistened. Drop by tablespoonfuls
onto an ungreased baking sheet. Mix butter and garlic powder; brush over biscuits. Bake at 475
degrees F for 8 to 10 minutes or until golden brown. Serve warm.
Nutrition
N/A
Cost Analysis
Ingredient
Bisquick
Milk (1%)
Cheddar
Unit Price
2.39/20 oz box
1.69/half gallon
2.99/8 oz block
Price Per cup/oz/item
0.12/oz
0.3/oz
0.37/oz
Total
Recipe Cost
1.00
0.14
0.75
1.89
75
Fruit Salad in Seconds
Yield 12 Servings
Ingredients
1 pint fresh strawberries, sliced
1 pound seedless green grapes, halved
3 bananas, peeled and sliced
1 (6-8 ounce) container strawberry yogurt
Directions
1. In a large bowl, toss together strawberries, grapes, bananas, and strawberry yogurt.
Serve immediately.
Nutrition
One serving (1/12 of recipe) equals: 81 calories, 0.6 grams of fat (0.2 grams saturated), 2 mg of
cholesterol, 11 mg (<1%) of sodium, 19.2 grams of carbohydrates, 1.8 grams of fiber, 1.5 grams of
protein, 1% of vitamin A, 40% of vitamin C, 4% of calcium, and 3% of iron.
Cost Analysis
Ingredient
Strawberries
Grapes (red)
Bananas
Yogurt (6 oz
container)
Unit Price
2.50/pint
1.73/pound
0.39/pound
0.40/container
Price Per cup/oz/item
N/A
0.11/oz
0.03/oz
0.07/oz
Recipe Cost
2.50
1.73
0.37
0.53
Total 5.13
76
Meal Idea #7
White Bean Tuna Salad
Garlic Green Beans
Vegetable Orzo
Chocolate Chip Pudding Parfaits
77
78
White Bean Tuna Salad
Yields 6 servings
Ingredients
1/4 cup red wine vinegar
3 garlic cloves, minced
2 teaspoons Dijon mustard
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons olive oil
2 (15 ounce) cans white kidney or cannellini beans, drained and rinsed
2 (5-6 ounce) cans light water-packed albacore tuna, drained and flaked
3/4 cup sliced black olives
1/2 cup chopped red onion
Directions
1. In a small bowl, combine the vinegar, garlic, mustard, sugar, salt and pepper; gradually whisk in oil. In
a large bowl, combine the beans, tuna, olives and onion; add dressing and toss gently. Cover and
refrigerate until serving.
Nutrition
One serving (3/4 cup) equals 247 calories, 7 g fat (1 g saturated fat), 17 mg cholesterol, 754 mg sodium,
23 g carbohydrate, 6 g fiber, 20 g protein.
Cost Analysis
Ingredient
Garlic
Cannellini beans
Tuna (5 oz)
Black olives (3.8 oz)
Red onion
Unit Price
0.10/bulb
0.99/can
1.45/can
1.99/can
1.49/pound
Price Per cup/oz/item
N/A
0.99/can
1.45/can
1.99/can
0.09/oz
Total
Recipe Cost
0.03
1.98
2.90
1.99
0.38
7.28
79
Garlic Green Beans
Yield 5 servings
Ingredients
1 tablespoon butter
3 tablespoons olive oil
1 medium head garlic - peeled and sliced
2 (14.5 ounce) cans green beans, drained
salt and pepper to taste
1/4 cup grated Parmesan cheese
Directions
1.In a large skillet over medium heat, melt butter with olive oil; add garlic, and cook
until lightly browned, stirring frequently. Stir in green beans, and season with salt and
pepper. Cook until beans are tender, about 10 minutes. Remove from heat, and
sprinkle with Parmesan cheese.
Nutrition
One serving (1/5 of recipe) equals: 157 calories, 11.9 grams of fat (3.5 grams
saturated), 11 mg of cholesterol, 555 mg (22%) of sodium, 9.3 grams of carbohydrates,
2.9 grams of fiber, 4 grams of protein, 10% of vitamin A, 9% of vitamin C, 13% of
calcium, and 13% of iron.
Cost Analysis
Ingredient
Garlic
Green beans
Parmesan (grated)
Unit Price
0.10/bulb
0.79/can
2.99/8 oz
container
Price Per cup/oz/item
N/A
0.79/can
0.37/oz
Recipe Cost
0.10
1.58
0.65
Total 2.33
80
Vegetable Orzo
Yields 4 servings
Ingredients
1 cup orzo pasta
2 tablespoons extra virgin olive oil
1/2 red onion, chopped
2 cloves garlic, minced
1 cup chopped carrot
1 small zucchini, quartered and sliced
2 tablespoons balsamic vinegar
salt and pepper to taste
1 lemon, juiced
Directions
1. Bring a large pot of lightly salted water to boil. Add orzo, and cook until al
dente, about 8 to 10 minutes. Drain, and set aside.
2. Meanwhile, warm olive oil in a large skillet over medium heat. Stir in onion,
garlic, and carrot, and cook for 2 minutes. Stir in zucchini, and cook for 2
minutes more. Pour in 1 tablespoon balsamic vinegar, and deglaze pan. Reduce
heat to medium low, and season with salt and pepper. Add orzo to skillet, then
stir in remaining 1 tablespoon balsamic vinegar and lemon juice.
Nutrition
One serving (1/4 of recipe) equals: 295 calories, 8.2 grams of fat (1.2 grams saturated),
0 mg of cholesterol, 128 mg (5%) of sodium, 48.6 grams of carbohydrates, 5 grams of
fiber, 113% of vitamin A, 49% of vitamin C, 6% of calcium, and 21% of iron.
Cost Analysis
Ingredient
Orzo
Red onion
Garlic
Carrot
Zucchini
Lemon
Unit Price
2.29/8.8 oz box
1.49/pound
0.10/bulb
1.18/pound
0.99/pound
0.48/lemon
Price Per cup/oz/item
0.26/oz
0.09/oz
N/A
0.07.oz
0.06/oz
N/A
Total
Recipe Cost
1.70
0.37
0.03
0.33
0.25
0.48
3.16
81
Chocolate Chip Pudding
Parfaits
Yields 2 servings
Ingredients
1 (3 ounce) package cook and serve vanilla pudding mix
1/2 cup semisweet chocolate chips
1/2 cup flaked coconut, toasted
Directions
1. Prepare pudding according to package directions. In two parfait
glasses, layer 2 tablespoons chocolate chips, a fourth of the warm
pudding and 2 tablespoons coconut. Repeat layers. Serve or
refrigerate.
*This recipe can easily be doubled*
Nutrition
N/A
Cost Analysis
Ingredient
Pudding mix
Chocolate chips
Coconut
Unit Price
0.50/3 oz box
2.43/12 oz bag
0.99/7 oz bag
Price Per cup/oz/item
N/A
0.20/oz
0.14/oz
Total
Recipe Cost
0.50
0.61
0.18
1.29
82
Meal Idea #8
Grilled Chicken with Pear and Walnut Salad
Fruit Salad with Honey-Yogurt Sauce
Hawaiian Sweet Bread Roll
Banana Oatmeal Chocolate Chip Cookies
83
84
Grilled Chicken with Pear &
Walnut Salad
Yields 4 servings
Ingredients
3 cups torn green leaf and/or romaine lettuce leaves
2 medium red pears or apples, cored and cut into thin wedges
1/4 cup chopped walnuts, toasted
4 boneless, skinless chicken breast halves, grilled or broiled
1/4 cup Chunky Blue Cheese or Ranch Dressing
Preparation
1. Layer lettuce, pears and walnuts on serving platter. Slice chicken, then arrange on salad.
2. Drizzle with Chunky Blue Cheese Dressing and serve immediately.
Nutrition
Calories 320, Calories From Fat 140, Saturated Fat 3g, Total Fat 16g, Cholesterol 75mg, Sodium 200mg,
Total Carbohydrate 16g, Sugars 9g, Dietary Fiber 3g, Protein 29g
Cost Analysis
Ingredient
3 cups romaine lettuce
leaves
2 red pears
¼ cup chopped walnuts
4 boneless skinless
chicken breasts
¼ cup ranch dressing
Unit Price
2.50
Price Per cup/oz/item
0.36/cup
Recipe Cost
1.07
1.29/lb
1.99
3.74 for 3 breasts
1.29/lb (apple = 0.5lb)
1.99/0.5 cup
1.25/breast
1.29
1.00
4.99
1.00
1.00/2 cups
0.13
Total 8.48
85
Fruit Salad with Honey-Yogurt Sauce
Yields 4 Servings
Ingredients
1 cup vanilla low-fat yogurt
1 tablespoon honey
1 1/2 teaspoons grated lime rind
3 cups cubed pineapple (about 1 medium)
1 1/2 cups chopped Braeburn apple (about 1 large)
1 cup orange sections (about 2 oranges)
1 cup chopped peeled kiwi (about 2 large)
1/3 cup flaked sweetened coconut
1 medium banana, sliced
1/4 cup slivered almonds, toasted
Directions
1. Combine yogurt, honey, and lime rind in a small bowl.
2. Combine pineapple and next 4 ingredients (through coconut) in a large bowl; toss gently to
combine. Just before serving, stir in banana. Top fruit mixture with yogurt sauce; sprinkle with
almonds.
Nutrition
Calories: 196 (22% from fat) Fat: 4.8g (sat 1.8g,mono 1.7g,poly 0.8g) Protein: 4.3g Carbohydrate: 37.9g
Fiber: 4.7g Cholesterol: 2mg Iron: 0.9mg Sodium: 40mg Calcium: 111mg
Cost Analysis
Ingredient
1 cup vanilla low-fat
yogurt
1 tbsp honey
2 cans pineapple
1 large braeburn apple
2 oranges
2 kiwi
1/3 cup flaked
sweetened coconut
1 banana
¼ cup slivered almonds
Unit Price
1.99
Price Per cup/oz/item
0.50/cup
Recipe Cost
0.50
2.49
1.19/can
1.99/lb
0.59/each
3/1.00
0.99
0.16/tbsp
1.19/can
1.61/apple
0.59/each
0.33/each
0.37/ 0.33 cup
0.48
2.38
1.61
1.18
0.67
0.37
0.49/lb
1.99
0.25/each
1.00/0.25 cup
0.25
1.00
Total 8.44
86
Hawaiian Sweet Bread Roll
Yields servings
Ingredients
Directions
Nutrition
Calories 100, Total Fat 2.5g, Saturated Fat 1.7g, Polyunsaturated Fat 0g, Monounsaturated Fat 0g, Trans
Fat 0g, Cholesterol 15mg, Sodium 80mg, Total Carbohydrate 16g, Dietary Fiber 1g, Sugars 6g, Protein 4g
Cost Analysis
Ingredient
Bread
Unit Price
2.50
Price Per cup/oz/item
0.21/each
Recipe Cost
0.84
Total 0.84
87
Banana Oatmeal Chocolate Chip Cookies
Yields 24 servings
Ingredients
1/2 cup mashed ripe banana (about 1 medium)
1/2 cup packed brown sugar
1/4 cup butter, softened
1/4 cup granulated sugar
1 teaspoon vanilla extract
1 large egg
5.6 ounces all-purpose flour (about 1 1/4 cups)
2 cups old-fashioned oats
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup semisweet chocolate chips
Cooking spray
Directions
1. Preheat oven to 350°.
2. Combine first 5 ingredients in a large bowl; beat with a mixer at medium speed until smooth. Add egg;
beat well.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, oats, baking
soda, and salt in a medium bowl, stirring with a whisk. Add flour mixture to banana mixture in bowl;
beat with a mixer at medium speed until well blended. Stir in chocolate chips.
4. Drop batter by heaping tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray.
Bake at 350° for 18 minutes or until golden. Cool on pans 2 minutes. Remove cookies from pans; cool
completely on wire racks.
Nutrition
Calories: 115 Fat: 3.6g (sat 2g, mono 1.1g, poly 0.3g) Protein: 2g Carbohydrate: 19.1g Fiber: 1.2g
Cholesterol: 14mg Iron: 0.9mg Sodium: 121mg Calcium: 10mg
Cost Analysis
Ingredient
1 banana
½ cup chocolate chips
Unit Price
0.49/lb
2.43
Price Per cup/oz/item
0.25/each
0.81/0.5cup
Recipe Cost
0.25
0.81
Total 1.06
88
Meal Idea #9
Teriyaki Pork Tenderloin
Brown Rice
Lemon and Garlic Green Beans
Grilled Pineapple
89
90
Teriyaki Pork Tenderloin
Yields 6 servings
Ingredients
5 tablespoons low-sodium soy sauce
2 tablespoons olive oil
2 garlic cloves, minced
2 teaspoons brown sugar
1 teaspoon ground ginger
1 teaspoon coarsely ground pepper
2 (1 pound) pork tenderloins
Directions
1. In a large resealable plastic bag, combine the first six ingredients; add pork. Seal bag and turn to
coat; refrigerate for 8 hours or overnight.
2. Drain and discard marinade. Place the tenderloins in an 11-in. x 7-in. x 2-in. baking pan coated
with nonstick cooking spray. Bake, uncovered, at 425 degrees F for 25-35 minutes or until a
meat thermometer reads 160 degrees F. Let stand for 5 minutes before slicing. Serve with pan
drippings.
Nutrition
4 ounces cooked pork equals 217 calories, 8 g fat (2 g saturated fat), 91 mg cholesterol, 317 mg sodium,
2 g carbohydrate, trace fiber, 33 g protein.
Cost Analysis
Ingredient
5 tbsp low-sodium soy
sauce
2 garlic cloves
2 (1lb) pork tenderloins
Unit Price
1.29
Price Per cup/oz/item
0.06/tbsp
3/1.00
4.15/tenderloin
0.33/each
4.15/tenderloin
Recipe Cost
0.32
0.66
8.30
Total 9.28
91
Brown Rice
Yields servings
Ingredients
Directions
Nutrition
Nutrition Information for 1 cup: Calories 216, Total Fat 1.8g, Sat Fat 0.4g, Cholesterol 0mg, Sodium
10mg, Total Carbs. 44.9g, Dietary Fiber 3.5g, Sugars 0.7g, Protein 5g, Calcium 19.5mg, Potassium 83.9mg
Cost Analysis
Ingredient
Brown rice
Unit Price
1.52
Price Per cup/oz/item
0.38/cup
Recipe Cost
0.19
Total 0.19
92
Lemon and Garlic Green Beans
Yields 6 servings
Ingredients
2 cups water
1 1/2 pounds green beans, trimmed
1 1/2 tablespoons olive oil
1 1/2 tablespoons butter
1 garlic clove, minced
2 tablespoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh parsley
Directions
1. Bring water to a boil in a large skillet. Add beans; cover, reduce heat, and simmer for 8 minutes or
until tender. Drain beans; pat dry.
2. Heat oil and butter in pan over medium heat. Add garlic, and sauté 30 seconds. Add beans, juice, salt,
and pepper; cook 2 minutes or until thoroughly heated. Sprinkle with parsley.
Nutrition
Calories: 49 (40% from fat) Fat: 2.2g (sat 0.6g,mono 1.2g,poly 0.2g) Protein: 1.7g Carbohydrate: 7.2g
Fiber: 1.1g Cholesterol: 2.5mg Iron: 1.1mg Sodium: 111mg Calcium: 37mg
Cost Analysis
Ingredient
2 cans green beans
1 garlic clove
2 tbsp lemon juice
Unit Price
0.79/each
3/1.00
1.79
Price Per cup/oz/item
0.79/each
0.33/each
0.06/tbsp
Recipe Cost
1.58
0.33
0.12
Total 2.03
93
Grilled Pineapple
Yields 6 servings
Ingredients
1 large ripe pineapple
3 tablespoons honey
1 tablespoon freshly-squeezed lemon or lime juice
1/2 teaspoon freshly-ground black pepper
Directions
1. Trim, core, and peel pineapple. Cut into quarters from top to bottom. Slice out the core from each
quarter. Cut each quarter slice into four pieces (two pieces lengthwise and two crosswise). You should
now have 12 wedges of pineapple (about 3-inch by 1-inch each).
2. In a small bowl, combine honey, lemon or lime juice, and black pepper. Brush the glaze onto each
slice of pineapple, coating completely.
3. Preheat barbecue grill. Either oil or spray the grill rack with non-stick cooking spray. Place pineapple
wedges on the grill and cook approximately 4 minutes on each side (turning so that grill marks are on all
sides) until the pineapple becomes fragrant and starts to dry out on the surface. NOTE: Don't overcook,
or they'll turn mushy.
4. Remove from the grill and brush with any additional glaze one more time. Serve and enjoy!
Nutrition
One serving = 72.3, Calories, 0.3 g Fat
Cost Analysis
Ingredient
1 Pineapple
3 tbsp honey
1 tbsp lemon juice
Unit Price
1.59
2.49
1.79
Price Per cup/oz/item
N/A
0.16/tsp
0.06/tbsp
Recipe Cost
1.59
0.48
0.06
Total 2.13
94
Informational Handouts
Compiled by Lindsay Loevenstein
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