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.

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.

Congratulations Cooking Class Graduates!

Nine participants graduated from our fun and interactive spring Cooking Matters Cooking Class Series! I am so proud of them for the positive and healthy changes they have started to make in each of their lives.

Below are quotes from our participants on the last day of class:

“I now drink more water and eat breakfast."

“I learned the importance of incorporating more vegetables into my diet and have started to do so."

“I learned about substitutions in recipes, like the black beans in the brownies and the Greek yogurt instead of sour cream. I made the black bean brownies and took them into work, my coworkers loved them!”

“I learned how to read nutrition labels and that the ingredients are listed from most to least on the food label, which is important when looking for whole wheat products."

“I learned that Greek yogurt has twice as much protein as regular yogurt and that I should fill my plate with half vegetables.”

“I learned that you don’t have to use a lot of cooking oil to prepare a meal. I am more knowledgeable about cooking different meals and they are tasty.”

“I learned how to cut an onion, strawberries, and other fruits and vegetables without creating any waste.”

Congratulations Graduates of Cooking Matters Cooking Class!

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.

From Our Kitchen to Yours: Tuna Boats

Congratulations to our first Cooking Matters graduating class of 2013! This winter, five participants completed four interactive cooking classes and one grocery store tour in order to receive their official Cooking Matters graduation certificate.

Cooking Matters Winter 2013 Graduates

To wrap up the class, we played Nutrition BINGO. This fun game reinforces knowledge about the different food groups, proper serving sizes and making healthy food choices. To top it off, we served everyone’s favorite snack – Tuna Boats.

Graduates have significantly improved their knife skills and nutrition knowledge over the last 6 weeks! I was excited to hear how they’ve been eating more whole grains, drinking more water and cooking with less fat and more vegetables.

Join our graduates in trying this healthy snack that’s rich in iron, high in protein, and an excellent source of dietary fiber. 

Tuna Boats
Serves 4

Ingredients:

2 large cucumbers
1 lemon
2 green onions
1 (6 oz) can low-sodium tuna in water
1 (15 ½ oz) can white beans
2 tablespoons olive oil
½ teaspoon salt
¼ teaspoon ground black pepper

Directions:

1. Wash and cut cucumbers lengthwise. Scoop out the seeds with a small spoon. 
2. Cut lemon in half and squeeze juice into a small bowl. Discard seeds and reserve juice. 
3. Rinse and chop green onions. 
4. Drain the tuna. Drain and rinse the beans in a colander. 
5. Place beans in a medium bowl and mash lightly with a fork. 
6. Add 2 tablespoons of the reserved lemon juice, green onions, tuna, oil, salt and pepper to the mashed beans. 
7. Fill each cucumber half with ¼ of the tuna mixture and serve.

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 classes. Learn more about Food & Friends' nutrition services.

From Our Kitchen to Yours: Mashed Cauliflower

Our Cooking Matters Cooking Class teaches clients how to select nutritious and low-cost ingredients and prepare them in ways that provide the best nourishment. In our most recent class, we prepared mashed cauliflower, a great substitute for mashed potatoes because it is lower in both carbohydrates and calories. In comparison to plain potatoes which have 15.5g carbs and 67 calories per cup, a half cup of cauliflower has only 2.5g carbs and 14 calories. Cauliflower also provides nutrients such as Vitamin C and Vitamin K which are important for immune health and healing. Although mashed cauliflower has its own unique flavor, it is very similar in texture and color. According to one student, “They taste like real potatoes. They’re really good!”

Mashed Cauliflower

Serves 4-6

Ingredients:

1 head of cauliflower

3 tablespoons skim milk

1 tablespoon butter

2 tablespoons plain non-fat yogurt

1/4 teaspoon garlic salt

freshly ground black pepper

chopped chives

Directions:

1. Separate the cauliflower into florets and chop the core finely.

2. Bring 1 cup of water to a simmer in a pot, then add the cauliflower. Cover and turn the heat to medium. Cook the cauliflower for 12-15 minutes or until very tender.

3. Drain and discard all of the water (the drier the cauliflower is, the better) and add the milk, butter, non-fat yogurt, salt and pepper . Mash with a masher until it looks like "mashed potatoes." Use a food processor or blender for smoother consistency. Add additional milk and yogurt if needed until desired consistency is achieved. Top with chives.

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 classes. Learn more about Food & Friends' nutrition services.

10 Easy Steps to Cutting Up a Whole Chicken

Cooking Matters is a 6-week nutrition education and cooking program that empowers clients and their families with the skills, knowledge and confidence to prepare healthy and affordable meals. This week’s Cooking Matters Cooking Class focused on cooking lean and low-fat products while maximizing your food dollars.

A great way to save money is to buy an entire chicken and break it down. For only $5.54 we purchased a 5.59 lb chicken (we got an extra discount with our grocery store membership card). With just one whole chicken, we made 10 cups of chicken broth and a chicken dinner for 9 with leftovers to store in the freezer for next week. 

You can save some money next time you’re looking to serve up a delicious dinner by following these steps for cutting up a whole chicken.

1. Set the chicken breast side up on a cutting board and grab a sharp knife.
2. Pull the wing away from body and cut top down through the joint.
3. Cut the skin (not the meat) between the leg and body to see where the leg connects.
4. Break the hip by holding a leg in each hand and bend the legs backwards until the joint pops.
5. Lay chicken on its side and cut the leg away from the body.
6. Separate the leg and thigh by bending the leg and cutting through the joint. Repeat on the other side.
7. Make a shallow cut along the breastbone and loosen the meat from the bone using your fingers.
8. Cut the breast away from ribs by making small cuts with your knife tip and pulling the meat away from bone.
9. Repeat steps 7 & 8 for the other breast.
10. Sanitize, Sanitize, Sanitize…your cutting board, knife, and hands!

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 classes. Learn more about Food & Friends' nutrition services.

From Our Kitchen to Yours: Brussels Sprouts with Pecans

Looking for an easy, in-season recipe? Try out the Brussels Sprouts with Pecans recipe we prepared during our last Cooking Matters Cooking Class.

Cooking Class participants practicing their knife skills.

Our Cooking Matters Cooking Class series is a six-week course for clients and their caregivers. Participants work alongside a professional chef and our registered dietitians to prepare a great, healthy meal all while improving their kitchen skills. Graduates of the course walk away with knife skills, an understanding of nutrition and ingredient labels, and the ability to plan meals around their personal budget.

Last week, when asked about their favorite recipe of the night, participants raised their hands in excitement and exclaimed, “I loved the Brussels sprouts!”

You too can get excited about vegetables by serving up this recipe which is not only delicious, but provides an excellent source of Vitamin C and a good source of fiber!

Brussels Sprouts with Pecans
Serves 8

Ingredients:
8 cups Brussels sprouts (about 2 pounds)
1 Tablespoon olive oil
½ teaspoon salt
3 Tablespoons coarsely chopped pecans – toasted
Pepper to taste

Directions:
Preheat oven to 400 degrees Fahrenheit.
Trim ends of sprouts and slice in half.
Toss with olive oil, salt, and pepper.
Roast until cooked through, about 15 minutes. Check after 5 minutes and stir to avoid sprouts from stick to the pan.
Sprinkle with pecans.

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 classes. Learn more about Food & Friends' nutrition services.

Cooking Matters in 2013

Last night kicked off our first Cooking Matters cooking class of 2013!

Participants learned knife skills and the importance
of a well balanced diet during the first class of the series.

Our knowledgeable Chef Carol returned to teach participants knife skills, food safety tips and cooking techniques essential to every kitchen. Participants practiced the cutting skills they learned and by the end of the class everyone was implementing proper and safe cutting techniques!

Perfect for a cold and rainy Tuesday night, our menu consisted of turkey chili with vegetables, accompanied by some warm confetti cornbread and Northwest apple salad. As apples are a seasonal fruit, participants learned about the importance of shopping in season to make the most of every dollar at the grocery store. We also focused on the importance of eating a well-balanced diet and label reading to make healthy food choices. Over the next five weeks, participants will continue to build their nutrition knowledge and gain valuable cooking experience.

Check back in the coming weeks for delicious recipes, health tips and news from our cooking classes! 

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.

From Our Kitchen to Yours: Light Chicken Pot Pie

Nutrition is a critical weapon in fighting life-challenging illnesses. To better arm our clients, we offer Cooking Matters Cooking Classes to clients, and their family members and caregivers. These classes teach them how to select nutritious, low-cost ingredients and prepare healthy meals on a budget.

Cooking Matters Cooking Class participants
chopping vegetables for a Chicken Pot Pie.

Each Cooking Matters Cooking Class Series consists of six interactive classes. Participants learn from a professional chef and our registered dietitians, while practicing their kitchen skills hands-on. Graduates of the course walk away with improved knife skills, knowledge to read nutrition and ingredient labels and the ability to plan meals around their personal budget.

Below is the recipe for Light Chicken Pot Pie, a favorite during the most recent Cooking Matters Class.

Ingredients for 8 Servings: 

3 cups fat-free, less-sodium chicken broth
1 1/2 cups frozen green peas, thawed
1 cup (1/2-inch) cubed peeled baking potato
1 cup (1/2-inch) cubed peeled sweet potato
3 cups diced vegetables
1 pound skinless, boneless chicken breasts, cut into bite-sized pieces
2/3 cup all-purpose flour (about 3 ounces), divided
1 1/2 cups fat-free milk
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh thyme
1 1/2 teaspoons salt
1 teaspoon freshly ground black pepper
Cooking spray
1 pre-made pie crust

Directions:

• Preheat oven to 400°. 
• Bring broth to a boil in a large Dutch oven. Add peas and next 5 ingredients to pan; cover, reduce heat and simmer for 6 minutes. Add chicken; cook for 5 minutes or until chicken is done. Remove chicken and vegetables from broth with a slotted spoon; place in a large bowl. 
• Increase heat to medium. Lightly spoon flour into dry measuring cups; level with a knife. Place all but 1 tablespoon flour in a medium bowl; gradually add milk to bowl, stirring with a whisk until well blended. Add milk mixture to broth; cook for 5 minutes or until thickened, stirring frequently. Stir in chicken mixture, parsley, thyme, salt and pepper. Spoon mixture into an 11 x 7-inch baking dish coated with cooking spray. 
• Sprinkle remaining 1 tablespoon flour on a work surface; roll dough into a 13 x 9-inch rectangle. Place dough over chicken mixture, pressing to seal at edges of dish. Cut small slits into dough to allow steam to escape; coat dough lightly with cooking spray. 
• Place dish on a foil-lined baking sheet. Bake at 400° for 16 minutes or until pastry is browned and filling is bubbly.

To learn more about these free cooking classes, contact Janell Walker, Nutrition Services Manager, at jwalker@foodandfriends.org.

A Great Time in Cooking Matters Cooking Class

After spending a long weekend at the Food Nutrition Conference and Expo in Philadelphia, our nutrition team hit the road Tuesday afternoon to get back to DC in time for our second cooking class. I was happy to see new faces in the kitchen, eager to be a part of our class. Returning clients from last week were excited to talk about their experiences of making the turkey chili and cornbread recipes at home in addition to explaining what we learned last week. Kia stated, “We learned about everything in moderation and portion control from MyPlate.” A perfect transition into this week’s recipes – roasted Brussels sprouts, Portobello pizza, quinoa tabbouleh….and chocolate cake!                          

Ricardo (left) topping a Portobello mushroom with
diced tomatoes, feta cheese and fresh herbs.

Although we started off with mixing up the chocolate cake recipe for purposes of timing, we let participants know it was not to be used as an example to start meals off with dessert. We moved from the sweets into our grain and vegetable recipes, with clients demonstrating their improved knife skills in chopping the fresh parsley, mint, tomatoes, scallions, Brussels sprouts and onions. The quinoa tabbouleh got participants’ wheels turning as to how they could modify this recipe at home. Videra and Kia came up with the idea of giving the quinoa recipe a Mexican flare: “This would be great with salsa instead of tomatoes! And you could add black beans and cheese with it!”

Participants created their own pizza by topping the Portobello mushroom with feta and mozzarella cheese, freshly diced tomatoes and desired seasoning. They were very excited to use fresh herbs in the recipe this week. One client even stated “This is so great, I love using fresh herbs. I’m thinking of growing my own in little pots.”

As I walked clients out of the Food & Friends kitchen door, Ricardo turned to me and said, "I had a great time tonight, I always do!” What a rewarding ending to the second class and a warm welcome back home.

Brittany Lawrance RD, 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.

Adventures from Our New Community Dietitian

This week was full of new learning adventures for me, including a start to my new community dietitian role at Food & Friends as well as leading my first ever cooking class! The six week session of the fall 2012 Cooking Matters classes started off with a focus on healthy cooking basics and the USDA's MyPlate. Participants were eager to learn new cooking techniques, try a variety of new foods and learn how to substitute healthy ingredients into recipes.


Cooking Class participants practicing their
vegetable cutting skills.

What was on the menu? A perfect well balanced meal for a rainy fall day…turkey chili with vegetables, confetti pepper cornbread, and northwest apple salad. Our volunteer chef, Carol Levin (who will be leading the cooking demonstrations for each of the 6 weeks) started this session off with a bang…the bang of knives hitting a cutting board and a rolling pin crushing roasted, bagged walnuts. Both are an example of some of the new kitchen techniques participants learned at this week’s Cooking Matters class.

Each participant contributed to the different menu items by practicing their new-found knife skills cutting fresh garlic, apples, carrots and onions. In addition to the delicious aroma of chili filling the kitchen, there was excitement in learning about different ways each recipe could be modified to specific dietary needs or requests. Pauline, a client, learned how to use dried beans in place of the canned beans and other vegetables such as celery in place of the carrots in the turkey chili.

Participants enjoyed the meal they helped to prepare while learning more about food groups included in the meal. Dominique, our nutrition volunteer, reinforced the importance of a well-balanced meal, portion control, and physical activity. The food label was introduced and participants determined which foods are high and low sources of fat, cholesterol and sodium.

As this was my first experience leading Cooking Matters, I didn’t know what to expect. I was thrilled to see such a high interest level from all seven clients in learning more about nutrition and being involved in applying what they were learning to their current dietary habits. I’m excited to see where the next five weeks lead us as we learn more about each individual food group, try new recipes, and learn how to shop on a budget!

Brittany Lawrance RD, 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.