LIFE-II FOOD DEMONSTRATION RECIPES Nutrition Education for Wellness Program

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1 FOOD DEMONSTRATION RECIPES Nutrition Education for Wellness Program encourages collaboration with the Host Agency representative. responsibilities will be to provide the worksheets, lessons, and recipes for our Consumer Education workshops. If a Food Demonstration is selected by the Host Agency, will provide the equipment needed to prepare the food demonstrations. The food demo recipes are nutritious, economical, and easy to prepare recipes. It is optional and the Host Agency will be able to select the recipes that will be prepared for their clients. The Host Agency is asked to provide the food ingredients, paper/utensil products, and water for the participants. Food demos are for tasting purposes and usually serve from 6-9 people. If your group has more than 9 adults, please consider doubling the food ingredients. We look forward to our working together. Host Agency Phone number Contact Person Number of Classes Time Place Class Date Lesson

2 : BEAN SALAD Serves: 14 4 (15-ounce) cans beans (pinto, kidney, green, garbanzo) 1 small round onion 1 medium carrot Optional: 2 teaspoons oregano Can opener Jar with lid sugar pepper vinegar BEEF TOMATO Serves: 6 1 pound lean beef 1 round onion 2 ribs celery 2 bell peppers 2 tomatoes cornstarch sugar soy sauce salt & pepper

3 BLENDER DRINKS Yield: 6 cups CARROT AND RAISIN SALAD Serves: 6 CREAMY FRUIT AND VEGETABLE SALAD Serves: 6 1 (12-ounce) can 100% juice concentrate OR 2 cups fresh fruit (mango, banana, strawberries, etc.) ½ cup powdered milk OR 1 (8-ounce) container vanilla yogurt 2 cups carrots ¾ - 1 cup raisins 3 cups fresh, frozen, canned OR dried fruit OR 3 cups fresh OR frozen vegetables 1 (6-ounce) container flavored lowfat yogurt Blender Spoon (silverware) * * (*only if using fresh fruits) ice Grater sugar vinegar * * (* only if using fresh fruits/vegetables) Can opener ( only if using canned fruits/vegetables) Scissors (if using frozen fruit/veg)

4 CHOW FUN Serves: 8 EGGPLANT WITH GARLIC SAUCE Serves: 4 ¾ pound lean meat 5-6 stalks green onion and/or ½ medium round onion 2 (14-ounce) packages refrigerated chow fun noodles 2 ( 9 or 10-ounce) packages chop suey mix and/or beansprouts 2 thumb sized pieces of ginger Optional: sesame seeds Chinese parsley 1 medium carrot 1 medium bell pepper 2 medium eggplants 1 thumb size piece ginger 1 pound lean ground meat Optional: chili pepper Scissors Veg peeler Sugar Salt Sugar Cornstarch Vinegar

5 FIESTA RICE Serves: 9 1 cup canned kidney beans 1 medium round onion 1 cups vegetables (fresh, frozen, canned, leftovers) ½ pound lean ground beef (OR 1 cup leftover meats) 2 (8-ounce cans tomato sauce 3 cups cooked rice 1 cup grated cheese Optional: 1 medium bell pepper 1 rib celery Can opener Salt and pepper GON LO MEIN Serves: 10 LEAFY TOFU Serves: 6 ½ (12-ounce) can luncheon meat 2 (9-ounce) packages chop suey mix 3 tablespoons oyster sauce 2-3 tablespoons water 2 (10-ounce) packages refrigerated chow mein noodles 1 (20-ounce) container tofu 2 bunches spinach 1 teaspoon toasted sesame seeds Scissors oil soy sauce

6 Paper plates, forks, napkins cups OYSTER CHICKEN WITH BROCCOLI Serves: 8 2 pounds broccoli 1 small round onion 1 thumb size piece ginger 2 ½ pounds chicken thighs 2-3 tablespoons oyster sauce Cornstarch Salt & pepper POTATOES Serves: 12 QUESADILLAS Serves: 5 6 medium potatoes Rice cooker Steamer rack or foil Fork (silverware) Vegetable scrubber 1 tomato 2 cups grated cheese 1 (10-count) package small flour tortillas Optional: bell peppers round onions taco sauce beans: kidney, pinto, OR refried Spatula Spoon (silverware) Grater (if not buying pre-grated cheese) Scissors

7 RANCH STYLE DIP Yield: Approximately 2 cups SALSA Yield: Approximately 4 cups SKILLET LASAGNA Serves: tablespoons water OR nonfat milk OR lowfat milk 1 (16-ounce) container lowfat cottage cheese 1 ounce package Ranch-style dressing mix Vegetables to dip: Carrots and/or celery ½ - ¾ pounds tomatoes OR 1 can (28-ounce) whole tomatoes ½ small round onion 1 piece chili pepper 1 teaspoon lemon OR lime juice 2 tablespoons Chinese parsley 1 cup cooked chicken OR turkey 1 ( ounce) jar spaghetti sauce 2 cups uncooked macaroni 2 (10-ounce) boxes frozen spinach 1 cup grated cheese Blender Spoon (silverware) Scissors * *Knife *Veg peeler * (* unless using prewashed, pre-cut veg sticks) Can opener (if using canned tomato) Measuring cups (liquid) Grater (if not buying pre-grated cheese) salt and pepper

8 SOMEN SALAD Serves: 6 TRAIL MIX Serves: 4 1 (9-ounce) package somen noodles 1 head romaine lettuce 1 medium carrot 1 (6 ½-ounce) block fish cake Optional: 1 cup leftover meats, imitation crab, or char siu ¼ cup green onions Optional: ¼ cup sesame seeds 2 cups circle shaped cereal 2 cups square shaped cereal (rice, wheat, corn one OR more combined) Grater Scissors Jar with lid Salt Sesame oil Sugar vinegar Airtight container or ziploc bags

9 TUNA SUNSHINE MIX Yield: Approximately 1 ½ cup 1 (6-ounce) can tuna in water ½ carrot ½ cup nonfat powdered milk ¼ cup mayonnaise pepper to taste Optional: ¼ cup round onion ¼ cup celery 2 tablespoons pickle relish Grater Can opener TUNA TOFU SALAD Serves: 8 VEGETABLE NAMUL Serves: 4 1 head lettuce 1 small bunch Chinese parsley 1 medium round onion OR ½ bunch green onions 2 medium tomatoes 1 (20-ounce) container firm tofu 1 (6-ounce) can tuna in water Optional: toasted sesame seeds 1 medium carrot 1 bunch watercress Optional: ⅛ teaspoon cayenne pepper OR red pepper 1 teaspoon sesame seed Jar with lid Can opener Sesame oil sugar Sesame oil Sugar

10 VEGETABLE STIR FRY Serves: 5 1 pound lean meat 1 medium head (approximately 1 ½ lbs) won bok cabbage 1 thumb size piece ginger cornstarch sugar

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