Presents: Cooking Demonstration with Chef James Tonight’s Items: Pulled BBQ Pork loin Mashed Butternut Squash Arugula Salad

Better bites café Cooking Demo Tips: Better bites café Cooking Demo Choose a pork tenderloin over a shoulder or butt to reduce fat calories. Local Farms to try: -Bethel Trails -Greenbriar In addition to pork tenderloin, five popular cuts of pork meet label guidelines for "lean" - top loin chop and roast, center loin chop, rib chop and sirloin chop all have less fat than a skinless chicken thigh. Visit www.nutritionsolutionsonline.com Chef meals – recipes – nutrition articles BBQ Pork Loin Ingredients: 2.5 lbs pork tenderloin ¼ cup extra virgin olive oil 1 Tbs Paprika 1 Tbs Garlic powder 1 Tbs pepper ½ tsp onion powder ½ tsp cinnamon ¼ tsp ginger 1 ½ cups reduced sodium chicken stock ½ cup Walden Farms Barbeque sauce Directions: In a bowl, whisk together olive oil + spices. Marinate pork overnight in a Ziploc bag, otherwise place tenderloins in crockpot and cover with marinade mixture. Pour chicken stock on top of marinated tenderloins. Cook on low for 6 hours in crockpot. Toss with Walden Farms BBQ sauce! Servings: 4 – 4oz servings Notes: ________________________________________________________________________________________________________________________ Nutrition Facts Serving Size: 4oz pork loin Amount/Serving Total Fat 10 g Total Carb 0 g Calories: 285 Protein 29.6 g

Better bites café Cooking Demo Mashed Butternut Squash Notes: ________________________________________________________________________________________________________________________ Ingredients: 1ea Butternut squash, halved and seeded ½ cup water ¼ cup plain fat-free yogurt 1 Tbs butter 1Tbs Torani Brown sugar cinnamon syrup (can use sugar-free) Garnish 1ea Parsley, chopped 1tsp yogurt Directions: Preheat oven to 350 degrees F (175 degrees C). Pierce butternut squash skin with a small knife and place cut-side down in a baking dish; pour in enough water for a depth of 1/2 inch. Cover dish with aluminum foil. Bake in the preheated oven until squash is tender, about 1 hour. Scoop squash into a bowl; add 1/4 cup yogurt, butter, Torani syrup, salt, and pepper. Mash mixture using a potato masher or fork until smooth. Plate and garnish with parsley and yogurt Servings: 4 – 4oz servings Nutrition Facts Serving Size: 4oz Amount/Serving Total Fat 2g Total Carb 21.5 g Calories: 105 Protein 6 g

Better bites café Cooking Demo Tips: Better bites café Cooking Demo Arugula is a dark green, peppery leaf that works equally well in salads or as a cooked green. It is available year-round, but is best when the weather is mild. Arugula is a member of the Brassica, or Cruciferous, family. This classification includes mostly cruciferous vegetables, such as Brussels sprouts, kale, cauliflower, and broccoli. Arugula is a nutrient-dense food and is particularly high in cancer-fighting compounds Feta is a Greek soft white brined cheese . It is usually formed into large blocks, which are submerged in brine. Its flavor is tangy and salty, ranging from mild to sharp. Arugula Salad Ingredients: 1cup Arugula Salad 1 oz Feta cheese (2 Tbs) ¼ ea Red onion, half-moon cut 1tbls Pecans 4 oz Pears, Sliced 1oz WF Pear and white Vinaigrette Dressing Directions: Compose salad on plate Top with dressing Yield: 4 – 2oz servings Notes: ________________________________________________________________________________________________________________________ Nutrition Facts Serving Size: 2 oz Amount/Serving Total Fat 2 g Total Carb 10.5 g Calories: 70 Protein 2.4 g

ENJOY 10% OFF Notes: SELECT WALDEN FARMS PRODUCTS NO CALORIES, FAT, CARBS, GLUTEN OR SUGARS OF ANY KIND! Barbecue and Vinaigrette products Offer Available Sept 2016 Only