From Our Kitchen to Yours: Baked Crispy Chicken Fingers

Looking for an easy and delicious meal to feed your kids while they're home for summer break? Try our Crispy Chicken Fingers which are healthier and less greasy than typical chicken fingers because they are baked instead of fried.

Serves 4 to 6

Courtesy of cookinglight.com

Ingredients:
2 cups buttermilk
2 cloves garlic, crushed
1 tbsp hot pepper sauce
1 tbsp kosher salt
1 tbsp ground black pepper
2 boneless, skinless chicken breasts, cut into 3” by ½” strips
8 oz sesame crisp bread
6 tbsp unsalted butter, melted

Directions:
Combine the buttermilk, garlic, hot-pepper sauce, salt, and pepper in a large bowl. Add the chicken, cover, and refrigerate for 2 hours or up to 12 hours. Heat the oven to 400 degrees. Lightly coat 2 baking pans with oil and set aside.

Crush the crisp bread into course crumbs and place the crumbs in a large, shallow baking dish, toss in the melted butter, and set aside. Remove the chicken from the marinade and coat with the crumbs. Place on the prepared pans and bake, turning once, until golden and crisp – about 20 minutes.

Enjoy these chicken fingers with your favorite dipping sauce and a fresh leafy salad on the side.

Smart Giving: We're a Smart Choice

There have recently been stories in the news highlighting a gap between how much some charitable organizations collect and how much is spent on programs. Specifically, the Tampa Bay Times and the Center for Investigative Reporting (CIR) released a report listing the “Top 50 Worst Charities in America” alleging that 11 cents or less of each dollar donated went to the actual cause and that many were not actively fulfilling the mission of their organization.

We know there are many organizations competing for your charitable dollar and that we are most likely not the only charity you support. We have a deep respect for our donors. It is important to us that we are good stewards of your dollar and that your contributions are put to good use.

Just like buying a home or new appliances or a car, it is important that you do your research before writing a check to a nonprofit. Here are a few questions you should ask to learn more about a charity and where your money goes.

What is the mission of the organization and how do they accomplish it?
Believing in the mission of a charity is important, but you should also find out how they work towards their goal. Many nonprofits publish an annual report to highlight their successes which can be a good place to get a snapshot of a charity’s work. Check out ours here.

How does the organization spend its money?
Each year, charities must submit a Form 990 to the IRS showing information about their programs and budget. Check if a charity is financially responsible by utilizing sites like Charity Navigator, Charity Watch or GuideStar. We're proud that 80% of funds raised are spent on our life-sustaining programs. This far exceeds the 65% minimum program expenses suggested by the Better Business Bureau.

Is the organization transparent and accountable?
Transparent nonprofits will post important information on their website such as the names of the Board of Directors, leadership staff, Form 990s and audited financial statements. You can find all of this on our website.

If you have any questions about how we are turning your support into good, please contact Pat Cornell, Director of Development, at pcornell@foodandfriends.org or at (202) 269-6870.

The Juice on Juicing: Eating vs. Drinking Your Produce

There are many health claims which state that juicing can reduce the risk of cancer and heart disease, build your immune system and is good for detoxification. Juicing can be a great way to add fruit and vegetables to your diet but there is limited research specific to the health outcomes of juicing.

Whole fruits and vegetables are low in calories and provide dietary fiber, vitamins, and minerals, which are often left behind in the juicing process. Fiber keeps us feeling full longer and helps to control blood glucose levels from spiking. Without fiber, the combination of juices from several fruits and starchy vegetables can add extra sugar to your diet, decrease your satiety and lead to unintentional weight gain. Additionally, a serving of juice is 4 oz. and most recipes produce 3-5x this serving amount, increasing the amount of sugar and calories you consume. Therefore, extracting juice from raw fruits and vegetables isn’t a bad idea, it just shouldn’t be the sole source of your 5-a-day fruit and vegetable intake.

For the best health benefits follow these JUICE tips and remember to aim for 5 servings of whole fruits and vegetables each day.

Just add vegetables. To lower calories, use mostly non-starchy vegetables and add a small amount of fruit for flavoring. 

Use the whole food. Skins and pulp of fruits and vegetables contain fiber that aids in digestion, keeps you feeling full longer and controls your blood sugar levels. 

Include protein. Protein takes longer for your body to digest; therefore, when combined with carbohydrates, protein slows the rise of our blood sugar levels and keeps us feeling full longer. 

Control portions. Limit the ingredients to small quantities that you would normally eat at one sitting to prevent consuming extra calories that may lead to weight gain. 

Enjoy variety. Choose a colorful assortment of raw or cooked fruits and vegetables to increase the variety of nutrients you receive.

Brittany Lawrance, RD, CNSC, LDN, Community Dietitian

Brittany is a registered dietitian and has been with Food & Friends since October 2012. Her previous experience was working as a clinical dietitian on the pediatric hematology and oncology unit at Children’s National Medical Center. Brittany completed her dietetic internship in Baltimore, Maryland through Sodexo-Mid Atlantic and is a graduate of Bluffton University in Ohio. She enjoys traveling, playing tennis and softball, making crafts, and has a new found love for leading cooking class. Learn more about Food & Friends' nutrition services.

Investing in Students: Educator Witnesses the Impact of Service Learning

Through the Service Learning Program, students
participate in activities that teach the impact
of our services.

“When I grow up, I want to be a chef!”

Tiffany Johnson will never forget these words spoken by one of her students after he participated in Food & Friends’ Service Learning Program. As the Assistant Principal of Whittier Education Campus, she has seen firsthand the impact this program has on her students.

“With Food & Friends, I realized that being involved in service learning does so much for them. It builds their character, encourages them to give to their community, allows them to work as a team and gives them a sense of value…because of that, I see a huge difference in them at school.”

In the case of this particular student, Tiffany was surprised to see his new found motivation and focus. In the past, the student had minor behavioral issues; she had never seen him so focused on and interested in an activity. She attributes this change to the learning environment offered by Food & Friends and the value that was placed on the student’s volunteer experience.

“As soon as he [a student] arrived at Food & Friends, he instantly felt a connection with one of the chefs and they fostered a relationship,” says Tiffany. “In addition to learning about what the chef does on a daily basis, the student had the opportunity to give back to the community which contributed to the way he viewed himself. He felt like Food & Friends was invested in him.”

Each student participating in the program packages and/or delivers meals to clients and takes part in custom-designed workshops that tie in their volunteer experience with real world issues. Since its creation in 2000, the program has grown tremendously. Nearly 1,400 students participated during the 2012-2013 school year. 

This success would not be possible without the support of partners like AT&T, which has demonstrated a true investment in service learning and in the wellness of our community.

Each year, hundreds of students volunteer
through the Service Learning Program.

“Food & Friends’ Service Learning Program is a unique and refreshing approach to engaging with the community and one we’re pleased to support,” said Beth Shiroishi, Vice President, Sustainability and Philanthropy, AT&T. “By integrating student volunteers into their meal delivery service; they provide a tangible and motivational experience for students, going above and beyond their core mission. Through the program, Food & Friends excels at promoting learning opportunities and addressing a community need—two attributes we highly value at AT&T.”

The Service Learning Program has been successful in forging a unique collaboration between Food & Friends, schools, AT&T and community partners that are critical to supporting student success. For students like Tiffany’s, a partnership like this is invaluable and instrumental in creating a well-rounded education.

Tiffany has already scheduled Whittier’s next service learning dates and is excited to witness more of the impact of the program on her students.

“For students to still be invested in an organization months after working there speaks volumes about the program and we can’t wait to be back in the kitchen volunteering.”

Washington National Cathedral is a NEW Distribution Partner

On the heels of The Washington Post’s feature of Gary Hall leading the Washington National Cathedral’s first representation of support for Capital Pride’s Parade, we are proud to announce that the Cathedral is also our newest Neighborhood Distribution Partner.

Washington National Cathedral is
Food & Friends' Newest Distribution Partner

Volunteers play a major role in delivering meals each and every day – many times during lunch breaks or on their days off from work. For those delivering on a tight schedule, or who live far away from our Fort Totten location, Neighborhood Distribution sites are convenient locations where meals can be picked up and delivered in their community.

We are so grateful that Washington National Cathedral is partnering with us to make these deliveries possible - we are happy to have a visible alignment with one of the most recognizable faith organizations in the country.

Do you have an organization that can serve as a Neighborhood Distribution Partner? Contact Stephanie Armstrong at sarmstrong@foodandfriends.org or (202) 269-6835.

Thanks for 1 Million Meals!

2013 is a year of milestones for Food & Friends – in addition to commemorating 25 years of service to the greater DC community, we recently delivered our 1 millionth meal to a client living with breast cancer. We share this benchmark with our friends and partners whose support and commitment to those seriously ill and in need makes these achievements possible.

Food & Friends staff members participating in the 2013 Avon Walk

Since 2001, the Avon Foundation for Women has contributed over $4 million to our Pink Ribbon Delivery Program which provides our home-delivered meals to women, men and their family members living with breast cancer. And with their support this year, the Pink Ribbon Delivery Program will deliver nearly 200,000 meals to more than 500 people living with breast cancer.

Food & Friends’ staff and volunteers regularly participate in the Avon Walk for Breast Cancer as walkers and cheerleaders along the 39.3 mile-long route. We shared our millionth meal milestone with the Avon Foundation during this year’s walk when we presented an award to Carol Kurzig, the Foundation’s president. And in appreciation of 12 year partnership and 1 million meals delivered to people living with breast cancer, we share the video below.

Aisle Epiphanies: 5 Keys to Smarter Grocery Shopping

As a registered dietitian, it is easy to counsel our clients on healthy eating, but the challenge is encouraging them to apply the nutrition information we give them. To help with this challenge, we recently hosted a Grocery Store Tour at a local grocery store in Columbia Heights. We all know that eating more fruits and vegetables is beneficial, but how do we get produce from the shelves to our baskets? Armed with measuring cups and label reading tips, we hit the grocery store shelves, aisle-by-aisle, working to demystify the shopping experience. We learned, we laughed and we shopped. In the end, we made smarter, budget-friendly choices, and so can you! Here are 5 tips for becoming a savvy shopper:

1. LBL (Live By the List). Make a grocery list and stick to it. Shopping without a list leaves you susceptible to impulse buying. I like a good deal just like anyone else, so leave a little wiggle room for produce or meat that may be on sale. Scanning the sales paper as soon as you hit the store can help, too.

2. Eat in season. Do you like honeydew, strawberries, or radishes? If so, summer is their time to shine! Buying produce in season is the best way to get fresh, ripe produce for a low price. Buying in bulk and freezing what you do not use is a great way to keep fruit that doesn’t stay in season long.

3. Don’t be fooled by flair. Dazzling labels touting health claims may not be worth the extra cost. If an item is “reduced sodium”, it has 25% less salt than the original, but can still contain a lot of salt. Instead opt for “no salt added” items. When it comes to fiber, “12-grain”, “multigrain” and breads sprinkled with seeds can be deceiving. Look for items that have 3 grams of dietary fiber or more per serving. Want a high fiber bread or cereal? Look for 5 grams or more.

4. Buy long-lasting produce. Broccoli, bell peppers, cauliflower, apples, onions, oranges, Brussels sprouts, cabbage and carrots last longer than bag salads. Instead of tossing a half-eaten bag of wilted lettuce away, keep these fruits and vegetables around to make other side dishes like fresh coleslaw or fruit salad.

5. When in doubt, check the unit price out. Not sure if you’re really getting a deal? Look at the unit price on the shelf. This tells you how much an item costs per serving. For comparable products of the same size, use the unit price to make sure you get what you need while staying within your budget.

Next month, a few clients and I are headed to a farmer’s market. I wonder what fun things we will find there! Stay tuned for more tips on shopping savvy, no matter the setting!

Brandy Love, RD, LDN is a Community Dietitian at Food & Friends. She received a Bachelor of Science in Food Science & Human Nutrition at the University of Hawaii and completed her dietetic training through the Mayo School of Health Sciences. In addition to counseling clients, Brandy teaches CHEW (Cooking Healthy to Eat & Win), a 2-hour cooking class for Food & Friends clients. 

From Our Kitchen to Yours: Chilled Grape and Almond Soup

Even though the days are getting hotter, you don't have to give up eating soup! Chilled soups are a great option for a healthy, refreshing lunch or as part of an easy dinner. You can also create delicious soups using fresh and in-season produce. Try out our recipe for Chilled Grape & Almond Soup which is one of the dishes Food & Friends' chefs served at the 23rd Annual Chef's Best Dinner & Auction presented by the NACDS Foundation.

CHILLED GRAPE AND ALMOND SOUP

Makes 8-10 servings

Ingredients:

2 lbs seedless green grapes, destemmed

1 small cucumber, peeled, seeded, diced

¼ cup sliced almonds, lightly toasted

2 scallions, white & light green parts, chopped

¼ cup rice vinegar

½ cup plain yogurt

3 oz. cream cheese

2 Tbsp. extra virgin olive oil

¼ cup buttermilk

½ tsp. salt

¼ tsp. ground white pepper

2 dill sprigs, chopped

¼ tsp. cayenne pepper

Directions:

Combine grapes, cucumber, almonds, scallions, vinegar, yogurt, cream cheese, olive oil, buttermilk in food processor or blender, and process until mostly smooth – leave some texture.

Stir in salt, pepper, dill, and cayenne. Cover and refrigerate.

Serve ice cold, garnish with fresh chives, thinly sliced cucumber rounds or grapes and fresh chive blossom flowers if available.