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

AGENDA Activity Proposed New Meal Patterns Greens Benefits Quick Fixes Cheap Thrills Beans Benefits Quick Fixes Cheap Thrills Cooking Demo

ACTIVITY

P ROPOSED NEW MEAL PATTERN REQUIREMENTS Vegetables category now has subgroups ½ cup each per week Dark green vegetables (e.g. broccoli, collard greens, spinach) Orange vegetables (e.g. carrots, sweet potato, winter squash) Legumes (e.g. kidney beans, lentils, chickpeas) 1 cup maximum starchy vegetables per week Corn, green peas, lima beans, white potatoes 1 ¼ - 2 ½ cups of other vegetables per week Greens beans, tomatoes, peppers

B ENEFITS OF DARK LEAFY GREENS Vitamin A Vitamin E Calcium Thiamin Riboflavin Magnesium Iron Fiber Phytochemicals

T YPES OF DARK GREEN VEGETABLES Boy Choy Broccoli Collard Greens Dark Leafy Lettuce Kale Mesclun Mustard Greens Romaine Lettuce Spinach Turnip Greens Watercress Collard Greens Bok Choy

T YPES OF ORANGE / RED V EGETABLES Acorn Squash Butternut Squash Carrots Hubbard Squash Pumpkin Sweet Potatoes Tomatoes Tomato Juice Red Peppers Butternut Squash Pizza Baked Sweet Potato Fries

Q UICK FIXES -G REENS Iceberg Lettuce French Fries Peas Baked Potato Potato Chips Romaine Lettuce Sweet Potato Fries Broccoli Winter Squash Kale Chips BeforeAfter

C HEAP THRILLS Use Frozen Spinach Frozen cube sweet potatoes Canned pumpkin Speak with your vendor to see options Eat in Season!

E AT YOUR GREENS IN SEASON March, April, May September, October, November December, January, February Year round BroccoliBrussels Sprouts Carrots Collard Greens Acorn SquashKale SpinachBroccoliSweet Potatoes Spring Baby Lettuce Butternut Squash Winter Squash Swiss ChardPumpkin Sweet Potatoes Swiss Chard Winter Squash

B ENEFITS OF DRY BEANS Fiber Folate Iron Protein Calcium Low in Fat

T YPES OF DRY BEANS Kidney beans Black beans Navy beans Lentils Soy beans (Edamame) Pinto beans Northern Beans Garbanzo beans (chickpeas) Edamame Garbanzo Beans

Q UICK F IXES -B EANS Cheese and beef burrito Ranch dip Rice Salsa Chips Meat Chili Tomato Soup Bean burrito Hummus Rice and Beans Black bean salsa Baked Garbanzo Beans Bean Chili Split Pea Soup BeforeAfter

C HEAP T HRILLS Canned beans are inexpensive Beans are cheaper than meat products Generally nutritionally equivalent USDA Foods (formerly Commodities)

Q UESTIONS ???

C OOKING D EMO ! trays/pdfs/NowCooking.August22.pdf

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