From Our Kitchen to Yours: Stuffed Zucchini Boats

Congratulations to our summer Cooking Matters for Families graduates! It’s been an energizing three weeks, teaching our largest-ever cooking class with volunteer chef Dave Smith. Participants have been all smiles in the kitchen and classroom, focused on how to create healthier lifestyles for themselves and their families.

Try out the class’s favorite dish, Stuffed Zucchini Boats, with your own family!

Stuffed Zucchini Boats
Servings: 6 zucchini boats

Ingredients:
3 medium (8-inch) zucchini, ends trimmed, then cut in half lengthwise
1 tablespoon olive oil
1/2 cup finely chopped onion
3 medium garlic cloves, minced
1/2 cup parmesan cheese
1/2 cup low fat mozzarella cheese
1/2 cup tomato-basil marinara sauce
3 tablespoons chopped fresh basil
salt and pepper

Directions:
1. Preheat the oven to 350 degrees F. Spray a 13x9-inch baking pan with nonstick spray.

2. Use a small spoon to scrape out the insides of each zucchini half. Don't scrape the zucchini all the way to the skin - just make a deep pocket where you'll be able to put the stuffing. Save the pulp and chop it.

3. Heat the olive oil in a large skillet over medium heat. Add the zucchini pulp, onion, and garlic. Cook together 4 to 6 minutes, stirring often, until the onions are softened. Pour the mixture through a fine sieve to drain the excess moisture. Transfer the mixture to a medium bowl. 4. In a small bowl, mix the cheeses together. Remove two tablespoons of the cheese and set aside. Add the rest of the cheese to the mixture, along with the marinara sauce and basil. Add salt and pepper, as desired.

5. Divide the mixture between the hollowed out zucchini, filling and mounding into each one. Set the stuffed zucchini into the prepared pan and sprinkle the reserved cheese on top.

6. Bake 30 minutes, or until baked through and tender.

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.

Not Once, But Twice: You Delivered Specialized Meals to Mary When She Needed Them Most

For Mary Dews, our tailored meal plans have been a life-saver – not just once, but twice.

Mary received freshly-prepared meals for two years during her battle with breast cancer. While undergoing treatment, she suffered permanent radiation burns which made it difficult for her to lift her arms. Physically unable to go grocery shopping and prepare her own meals, regular food deliveries gave Mary the energy she needed to manage her illness.

Our freshly-prepared meals helped Mary battle
breast cancer and recover from heart surgery.

“Through all of this, [Food & Friends] made me feel good, I didn’t have to worry about my food supply,” says Mary. “I would have had to do more shopping and my aide would have had to do more cooking.”

Fortunately, Mary won the battle with breast cancer and was able to discontinue services. Things were looking up for Mary-until she found out that she suffered from aortic stenosis and had to undergo heart surgery. Now she needed Food & Friends’ services for a second time and more than ever.

Not only was Mary too weak to prepare meals but her circumstances required unique nutritional attention. Mary worked with one of our registered dietitians and it was determined that a diabetic meal plan would be better for her than the regular meal plan she was on during her bout with breast cancer.

“Our diabetic meal plan provides more fruits and non-starchy vegetables, and this increased dietary fiber helps to reduce serum cholesterol levels. We also provide fresh fruit and reduced sugar items for desserts,” says Brandy Love, Registered Dietitian. “Mary’s ability to have a diabetic meal plan is great because when blood sugar levels are not under control, people are more at risk for heart disease and stroke.”

This change in Mary’s diet still provides flavorful meals and her two favorite menu items: seafood salad and baked chicken. She also doesn’t have to completely give up her love of desserts – they’re just a little different than before.

Specialized meal plans are the cornerstone of our service because strong nutrition aids in disease management and improves the quality of life of our clients. The dedicated support of thousands of donors makes it possible for us to spend the time and funds needed to tailor 11 different plans to meet the needs of each client. Thankfully, our diabetic and heart-healthy meal plans are made possible by the Walmart Foundation, who recently donated $100,000 to provide 184,405 diabetic and low-fat meals to more than 400 clients this year.

“Our goal is to provide meals based on sound nutrition recommendations, tailored to meet the specific needs of clients as best as possible,” says Brandy. “We make it very easy for clients to switch between the eleven meal plans, which can also be combined to provide the greatest flexibility.”

To ensure that her meal plan is meeting her nutritional goals, Mary frequently speaks with one of our dietitians.

“I thank God for the privilege to be a part of Food & Friends. They are helping so many people who are homebound, sick and disabled,” says Mary. “It makes you feel good that people care about your health and maintenance.”

The Sweet Beat: 3 Things to Know When Shopping For Sweeteners

Stroll down any grocery store aisle and you’ll find many choices that add a touch of sweetness to your food. Whether you want to reduce the amount sugar in your diet or watch your waistline, many people are turning to artificial sweeteners or other sugar substitutes. With so many options, how do you know which one is right for you? Here is what you need to know when shopping for sweeteners.

Dietitian Brandy Love shares what you need
to know when shopping for sweeteners.

KNOW WHAT YOU’RE BUYING

Most sweeteners are categorized as artificial sweeteners, sugar alcohols, novel sweeteners or natural sweeteners.

Artificial Sweeteners: Equal, Splenda and Sweet’N Low are considered attractive alternatives to sugar because they add little or no calories to your diet. Additionally, you only need a fraction compared to the amount of table sugar you would normally use.

Sugar Alcohols: Commonly found in desserts, chewing gum and mouthwash, sugar alcohols are carbohydrates that occur naturally in certain fruits and vegetables, but they can also be manufactured. Sugar alcohols contribute fewer calories and are typically less sweet than regular sugar. They are often combined with artificial sweeteners to enhance sweetness. Food labels may list the specific name, such as xylitol, or will simply use the general term “sugar alcohol.”

Novel Sweeteners: Prepared by combining various types of sweeteners, novel sweeteners are another low-calorie alternative to regular sugar. Truvia and Pure Via which are both extracts from the sweet stevia plant are two popular novel sweeteners.

Natural Sweeteners: Honey, molasses and agave nectar are your most common natural sweeteners. These sweeteners are often promoted as healthier options than regular sugar or other sugar alternatives.

KNOW HOW YOU USE IT

Each sweetener category has varying sweetness intensities when compared to sugar. For example, Equal is 180 times sweeter than sugar but Splenda is 600 times sweeter.  When substituting products like this, always reduce the amount of artificial sweeteners - many companies provide conversions on the packaging. Natural sweeteners can easily be substituted in cooking, but baking can be a bit tricky. Natural sweeteners are sweeter than table sugar but can be composed of more water so you would have to adjust your recipe accordingly.

KNOW THE TRUTH

There are hundreds of websites and magazines that either tout the benefits of one sweetener or vilify another. Even if a TV show praises agave or stevia as “superfoods,” it does not mean it will solve all your health concerns. Find the research or a trusted professional that can provide more detail on specific health claims. When in doubt, seek the truth out. Visit the Academy of Nutrition and Dietetics, U.S. Food & Drug Administration (FDA), or university and research journal websites for the latest information.

Whether you’re trying to reduce sugar intake, keep blood sugar under control as a diabetic, cut calories, or opt for more natural food items, there are several options on the market. With a little resourcefulness, you can make smart informed decisions to keep you and your family healthy.

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. 

School’s Out for the Summer…Where Are All the Kids?

Our first Cooking Matters for Families Cooking Class Series had 23 participants in just the first class! This was the largest Cooking Matters for Families class ever held at Food & Friends!

What’s on the agenda? In our first two classes, we discussed the importance of cooking side by side in the kitchen, tried new ways to add fruits, vegetables and whole grains into recipes, and learned how to use MyPlate as a guide to make smart food choices. Children worked in teams to create a healthy meal using food models from each food group.

What’s on the menu? Families have been working to prepare many of our recipes including Broccoli Soup, Whole Wheat S’more cookies, Guacamole, Pear Kabobs with Strawberry dipping sauce, and Cauliflower Mac & Cheese with pureed cauliflower as a sneaky ingredient.

Try out the Cooking Matters version of a healthy Mac & Cheese with your children this summer!

Cauliflower Mac and Cheese
Servings: 6-8

Ingredients:
1 lb. whole wheat penne pasta
1 cup skim milk
1 lb. shredded cheddar cheese
½ head cauliflower florets
¼ cup parmesan cheese
1 tablespoon chopped parsley
Salt and pepper to taste

Directions:
1. Bring salted water to a boil and cook the pasta until al dente.
2. In the meantime, cook the cauliflower until soft and transfer in a blender to puree.
3. In a medium sized pan, transfer the pasta and pour the cauliflower puree in.
4. Add the milk, cheese and season to taste. Sprinkle chopped parsley. Serve immediately.

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.

Water Deliveries Prepared Clients for Announced Water Outage

Yesterday, in response to Prince George’s County's planned water shutdown, we delivered 500 gallons of water to nearly 100 clients living in the affected area. We were thankful to learn that the crisis was averted but our clients would have been cared for regardless.

Yet again, thanks to incredible partners in the community – Walmart Stores in the Mid Atlantic Area and Capital Area Food Bank – we were able to respond to the special needs of our clients despite dramatically challenging conditions.

Specifically, Walmart generously donated an estimated 6,000 bottles of water. We greatly appreciate our partners’ spirit to serve and support the community every day and especially in times of need.

A few news agencies highlighted our efforts:

• Check out some of the Washington Post’s coverage 
• NewsChannel 8 also followed one of our delivery teams and shared the story of a delivery driver’s personal connection to the cause

Thank you again to everyone who played a role in yesterday’s water deliveries and who help to make our services possible.

Delivering 1,000 Gallons of Water to Clients in Prince George’s County Affected by Water Outage

In response to the massive water outage in Prince George’s County taking place this week, Food & Friends will be delivering water to clients living in the affected area. In a normal day, we deliver nutritious meals to children and adults facing HIV/AIDS, cancer and other life-challenging illnesses. Under these circumstances, we will also be delivering water with each meal delivery.

According to Washington Suburban Sanitary Commission's (WSSC) website, nearly 100,000 people could be affected by the massive water shutoff happening later today. Nearly 100 of those residents are clients of Food & Friends. These people are already facing difficult health circumstances which will be worsened by a lack of clean drinking water.

We will deliver 2.5 gallons of water per day to each client and their family members. From Wednesday to Friday, this will amount to nearly 1,000 gallons of water.

“This outage could not have come at a worst time. Many of our clients are homebound and are unable to walk to the grocery store or fight the crowds to purchase clean drinking water,” says Janell Walker, Assistant Director of Program Services and Registered Dietitian. “The heat already brings unrelenting health concerns for the thousands of clients we serve: dehydration, weak appetites and fatigue. These concerns are exacerbated when sick populations do not have access to clean drinking water. It’s a dangerous combination of circumstances.”

When things like this happen, it is more important than ever that we think about our most vulnerable neighbors and how we can continue to serve them.

Stay updated on the water outage by visiting the Washington Suburban Sanitary Commission’s website and Facebook page.

For more information about Food & Friends’ efforts during the water outage, please contact Chris Copley, Communications Manager, at (706) 614-6383, (202) 269-6875 or by email at ccopley@foodandfriends.org.