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The Complete Good Food Project Curriculum

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The Complete Good Food Project Curriculum CURRICULUM GUIDE Table of Contents Introduction.......1 Basic Skills Classes.......13 Suggested Pantry Items.......2 Baked Broccoli Tots.......14 Suggested Equipment & Supplies.......3 Chicken Soup.......18 Equipment Needs by Recipe.......4 Roasted Vegetable Medley.......22 Class Types and Description.......6 Summer Squash Pasta Salad.......26 List of Recipes.......7 Sweet Corn Soup.......30 Preparing for Your Class.......8 Veggie Frittata.......34 Cooking Class Preparation Form.......9 Zucchini Ribbons.......38 Good Food Project & Food Safety.......10 How to Store Fruits.......11 How to Store Vegetables.......12 Whole Grains.......42 WIC Foods.......85 Cheesy Tomato Soup.......43 Sweet Cinnamon Cheerio Bars.......86 Mexican Brown Rice Salad.......47 Tex-Mex Black Bean Dip.......90 Pasta with Spinach, Tomatoes, and Beans.......51 Tuna Melt.......94 Strawberry Banana Overnight Oats.......55 Veggie Topped Baked Potato.......98 Whole Wheat BBQ Chicken Pizza.......102 Recipe Makeover.......60 Apple Crisp.......61 Around the World.......106 Banana Chocolate Pudding.......65 African Peanut Soup.......107 Chicken Broccoli Alfredo.......69 Cachupa.......111 Sweet Potato Fries.......73 Haitian Style Chicken and Rice.......112 Turkey and Cheddar Sliders.......77 Zucchini Carrot Muffins.......81 20-Minute Meals.......116 Cooking with Kids.......153 Quick Bean Chili.......117 Cranberry Peachy Pops.......154 3 Bean Veggie Tacos.......121 Crunchy Banana Yogurt.......158 Cheesy Egg Puffs.......125 Fruit Yogurt Dip.......162 Easy Peanut Noodles.......129 Homemade Applesauce.......166 Fruity Chicken Salad.......133 Microwave Cooking.......137 Microwave Beef Enchiladas.......138 Microwave Huevos Rancheros.......142 Microwave Macaroni & Cheese.......146 Microwaving Veggies Chart.......150 Dips, Dressings, and Seasonings.......170 Group Education Dips, Dressings, and Marinades.......171 Couponing.......186 Make Your Own Spice Blends.......172 Using SNAP & WIC Together.......192 White Bean Veggie Dip.......174 Seasoning and Spicing Up Your Meals.......197 Meal Planning.......205 Cook 1x Eat 3x.......178 Microwave Cooking.......212 Beans, Beans, and Beans.......179 Brown Rice Bowls.......182 Appendix.......221 Introduction The Good Food Project (GFP) was the result of a 2014 USDA WIC Special Project Grant, awarded to the Massachusetts WIC Program with the goal of improving retention among child participants. Based on formative research with current and former WIC participants as well as WIC staff, the Massachusetts WIC Program designed and implemented an interactive nutrition education curriculum designed to improve cooking and shopping skills. The GFP team hypothesized that families would be more likely to continue participating in WIC if they were learning something new and practical, and having fun at the same time! Additionally, the team suspected that GFP activities might help to boost WIC benefit redemption rates. The GFP curriculum was tested for more than a year at six local WIC programs across Massachusetts with great success. Participant and staff satisfaction was evident, and child retention and benefit redemption improved among families that participated in GFP activities! The GFP curriculum is now available for all WIC programs to use. The curriculum focuses on hands-on learning, featuring healthy food demonstrations and tastings with take-home recipe cards in addition to guidance for group education on shopping and cooking skills. This curriculum also offers flexible options for cooking demonstrations, helpful tools for getting started, and a wide variety of supplemental resources to assist programs in implementing the project. Enjoy! 1 Suggested Pantry Items • All-purpose & Whole wheat flour • Tomato paste • Applesauce (Unsweetened) • Whole wheat pasta • Balsamic vinegar • 100% Fruit juice, such as cranberry • Barbeque sauce • Dried spices • Brown rice o Basil • Brown sugar o Cayenne • Canned beans (black, chickpea, kidney, pinto) o Chili powder • Canned corn o Cinnamon • Canned tomatoes, diced o Cumin • Canola oil o Curry • Chicken broth (low-sodium) o Dill • Cooking spray o Dried onion • Dijon mustard o Garlic powder • Honey o Nutmeg • Oatmeal o Oregano • Olive oil o Paprika • Peanut butter o Pepper • Salad dressing, such as low-sodium Italian o Rosemary • Soy sauce o Salt • Sugar o Thyme 2 Suggested Equipment and Supplies • Aprons • Mixing spoons • Baking pans, assorted sizes • Muffin tin o 9” square or pie pan • Oven mitts o 8” square • Paper towels • Baking sheets, assorted sizes • Paring knife • Blender • Peeler • Can opener • Plastic cups, plates, bowls and • Chef’s knife cutlery for tastings • Cutting boards, plastic and assorted colors • Potato masher • Dish towels • Pots and pans • First aid kit • Plastic wrap • Foil • Sanitizing spray • Gloves • Spatula o (Latex-free, medical grade, non-sterile, • Storage containers (for leftovers) powder-free, vinyl) • Strainer • Grater • Thermometer • Kitchen timer • Tin foil • Ladle • Tongs • Liquid measuring cup • Wax paper • Measuring spoons and cups • Whisk • Microwave • Wooden spoons • Microwave-safe containers • Mixing bowls, assorted sizes, 4 or more 3 Equipment Needed Recipes Oven Microwave Convection Burner Blender or Food N/A OR Stovetop Processor Broccoli Tots Chicken Soup Roasted Spring Vegetable medley Summer Squash Pasta Salad Sweet Corn Soup Veggie Frittata Zucchini Ribbons Cheesy Tomato Soup Mexican Brown Rice Salad Pasta with Spinach, Tomatoes, and Beans Strawberry Banana Overnight Oats Apple Crisp Banana Chocolate Pudding Chicken Broccoli Alfredo Sweet Potato Fries Turkey and Cheddar Sliders Zucchini Carrot Muffins Sweet cinnamon O's Bars Tex-Mex Black Bean Dip Tuna Melt 4 Equipment Needed Convection Burner Blender or Food Recipes Oven Microwave N/A OR Stovetop Processor Veggie-Topped Baked Potato Whole Wheat BBQ Chicken Pizza African Peanut Soup Cachupa Haitian Style Chicken and Rice Quick Bean Chili 3 Bean Veggie Tacos Cheesy Egg Puffs Easy Peanut Noodles Fruity Chicken Salad Beef Enchiladas Huevos Rancheros Breakfast Bowl Macaroni and Cheese Cranberry Peach Pops Crunchy Banana Yogurt Fruit Yogurt Dip Homemade Applesauce White Bean Veggie Dip Zesty Black Bean Salsa Black Bean Stew Black Bean Brownies Vegetarian Rice Bowl Asian Stir Fry Bowl Taco Ricce Bowl 5 Class Types Basic Skills Microwave Cooking Teach basic kitchen skills including knife Prepare these simple recipes that can be made using only a microwave. skills, measuring ingredients, food safety and cleaning. This will help participants to safely Cooking with Kids and effectively prepare simple and healthy Help participants understand how to safely involve children during the meals utilizing WIC foods. preparation of meals and snacks. These recipes require minimal ingredients and a child between the ages of 2-5 can likely assist with one or Whole Grains more steps. Explain the benefits of whole grains, how to cook them and how to easily incorporate No-Cook Cooking them into daily meals. Prepare easy recipes that require minimal cooking skills and equipment. This will provide healthy options for participants who lack a full kitchen, Recipe Makeovers dislike cooking or are simply looking for quick recipes. Make healthier versions of favorite dishes utilizing WIC foods. Dips, Dressings, and Seasonings Learn how to make your favorite dips, WIC Foods dressings, and seasoning blends at home. Educate participants on new and creative ways to utilize and maximize their WIC food Cook 1x Eat 3x benefits. Prepare brown rice or dried beans in bulk and make 3 simple recipes. Around the World Prepare culturally diverse recipes using a variety of spices and ingredients. 20-Minute Meals Demonstrate how to prepare quick meals for families on the go. 6 List of Recipes Basic Skills Around the World Cooking with Kids • Broccoli Tots • African Peanut Soup • Cranberry Peachy Pops • Chicken Soup • Cachupa • Crunchy Banana Yogurt • Roasted Vegetable Medley • Haitian Style Chicken and Rice • Fruit Yogurt Dip • Summer Squash Pasta Salad • Homemade Applesauce • Sweet Corn Soup 20-Minute Meals • Veggie Frittata • Quick Bean Chili Dips, Dressings, and • Zucchini Ribbons • 3 Bean Veggie Tacos Seasonings • Cheesy Egg Puffs • White Bean Veggie Dip Whole Grains • Easy Peanut Noodles • Dips, Dressings, and Marinades • Cheesy Tomato Soup • Fruity Chicken Salad • Make Your Own Spice Blends • Mexican Brown Rice Salad • Pasta with Spinach, Tomatoes, and Beans Microwave Cooking Cook 1x Eat 3x • Strawberry Banana Overnight Oats • Microwave Beef Enchiladas • Beans, Beans, Beans • Microwave Huevos Rancheros • Brown Rice Bowls Recipe Makeovers • Microwave Macaroni & Cheese • Apple Crisp • Microwaving Veggies Chart • Banana Chocolate Pudding • Chicken Broccoli Alfredo • Sweet Potato Fries • Turkey and Cheddar Sliders • Zucchini Carrot Muffins WIC Foods • Sweet Cinnamon Cheerio Bars • Tex-Mex Black Bean Dip • Tuna Melt • Veggie Topped Baked Potatoes 7 Preparing for Your Class • Consider the number of participants you expect to attend your class o You may need to double or triple certain recipes to accommodate all the participants in your class. o A demonstration serving will be about half of a regular serving indicated in each recipe. o Your class should be interactive; have participants and children help you whenever possible. • Shopping for ingredients o Plan ahead so you don’t have to rush. Always review the recipe ahead of time! o Use the detailed list of ingredients and the Cooking Class Preparation Form to help you shop. o Consider any substitutions
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