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Corn – a Whole Grain for Global Nourishment Resource List

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Corn – a Whole Grain for Global Nourishment Resource List HEALTHY FOR LIFE® EDUCATIONAL EXPERIENCES GIHC3 GLOBALLY INSPIRED HOME COOKING Corn – A Whole Grain for OBJECTIVES: Describe the nutritional Global Nourishment benefits of eating corn, a whole grain, versus eating Time: 75 Minutes (1 recipe prepared); 95 Minutes (2 recipes prepared) refined grains. List two healthy cooking tips Understand why corn, a whole grain, is a healthy side dish and a for corn. beneficial added ingredient for soups, stews, and salads. Since corn has become a culinary staple across the globe, learn how various countries Describe cooking traditions for corn in other make this versatile whole grain their own with unique preparations. countries. SETUP ACTIVITY (20-40 Minutes) • Review the resource list and print it out. • The class will divide into two groups. Each will Purchase all necessary supplies after reviewing prepare the same or a different corn recipe. the HFL Cost Calculator. • Set up stations for participants with the RECAP (10 Minutes) necessary activity supplies. • Pass out handout(s) and invite participants • Provide computer, internet access, and to taste the healthy dish or dishes. Ask each projector, if available. participant to share one learning from the lesson. INTRO (10 Minutes) • Welcome participants and introduce yourself. GOAL SETTING/CLOSING (15 Minutes) • Take care of any housekeeping items (closest • Engage in a goal setting activity from the bank bathroom, water fountain, etc.). of options provided in the Welcome Toolkit. Pass out the Setting SMART Goals handout to • Give a brief description of the educational participants. experience. • Thank participants and encourage them to • Engage in an icebreaker to gauge topic join the next activity. (Provide date/time/ knowledge from the bank of options provided location if known.) in the Welcome Toolkit. DEMO (20 Minutes) • Ask participants how they prepare corn or if they have a family recipe they’d like to share with the group. • Demonstrate content (see demo script). Or, play both videos as indicated in script. NOTES: Read legal liability disclaimers before activity: Food Liability Disclaimer. Refer to Resource List for all necessary supplies and handouts. This Healthy for Life® Educational Experience was created by Aramark and the American Heart Association as part of our Healthy for Life® Initiative. We are proud to be working together to help improve the health of all Americans. ©Copyright 2019 American Heart Association, Inc., a 501(c)(3) not-for-profit. All rights reserved. Healthy for Life® is a registered trademark of Aramark. Unauthorized use prohibited. Corn – A Whole Grain for Global Nourishment Resource List HANDOUTS/VIDEOS ACTIVITY INGREDIENTS* AND SUPPLIES** Find these resources on AHA’s For Posole For Creamy Corn Chowder YouTube channel or heart.org/ ❏ ❏ healthyforgood 2 teaspoons olive oil Cooking spray ❏ 1 ½ pounds pork tenderloin, ❏ 1 tablespoon light tub ❏ Video – Globally Inspired Home all visible fat discarded, cut margarine Cooking with Corn into ½-inch cubes ❏ ½ cup chopped onion ❏ Video – Shucking Corn ❏ 1 medium onion, chopped ❏ ½ cup diced celery ❏ Video – Cutting Corn Off the Cob ❏ 2 medium garlic cloves, ❏ 1 ¼ cups water ❏ Article – Types of Whole Grains minced ❏ 1 small baking potato, ❏ Infographic – Seasons of Eating ❏ 2 8-ounce cans no-salt- peeled and cut into ½-inch added tomato sauce cubes (about 1 cup) Find these resources in this lesson ❏ 1 15-ounce can yellow ❏ 1 14.75-ounce can no- hominy, rinsed and drained salt-added creamed corn, ❏ Handout – Whole Grain versus ❏ 1 14.5-ounce can no-salt- undrained Refined Grain added diced tomatoes, ❏ 1 ½ cups frozen whole- ❏ Recipe – Posole undrained kernel corn, thawed ❏ Recipe – Creamy Corn Chowder ❏ 1 cup frozen whole-kernel ❏ 1 to 2 teaspoons sugar ❏ Handout – World Map – Corn corn ❏ 1 packet (1 teaspoon) salt- Recipes Inspired by Global ❏ 2 teaspoons chile powder free instant chicken bouillon Flavors (made with ancho chiles 1 ❏ /8 teaspoon salt ❏ Handouts – Corn Recipes for preferred) 1 ❏ /8 teaspoon pepper (white Globally Inspired Home Cooking ❏ ¼ teaspoon salt preferred) ❏ Handout - Seasons of Eating ❏ ½ cup uncooked instant ❏ 1 cup fat-free half-and-half Infographic brown rice ❏ 1 tablespoon all-purpose ❏ Handout – Setting SMART Goals ❏ ¼ cup chopped fresh flour cilantro ❏ 2 tablespoons minced fresh SPACE SETUP ❏ Measuring spoons parsley ❏ Chef’s knife ❏ Chairs and tables for ❏ Measuring spoons participants ❏ Paring knife ❏ Chef’s knife or paring knife ❏ Demo table ❏ Can opener ❏ Measuring cup ❏ Pens for participants ❏ Measuring cup ❏ Vegetable peeler ❏ Folders ❏ Electric burner ❏ Can opener ❏ Computer, internet access, and ❏ Large nonstick skillet ❏ Electric burner projector, if available ❏ Large spoon (for stirring ❏ Medium saucepan while cooking) ❏ Large spoon (for stirring DEMO SUPPLIES (Optional if you ❏ Dutch oven choose to play videos provided.) while cooking) ❏ Whisk ❏ Two ears of corn on the cob ––––––––––––––––––––––––– ❏ Paring knife ❏ Bowls (for tasting) ❏ Cutting board ❏ Spoons (for tasting) ❏ Baking sheet with higher sides and a rounded edge *Posole recipe serves 6 people and Creamy Corn Chowder recipe serves 5 people; please multiply ingredients as necessary for your participants. **Purchase appropriate number of supplies for your participants. Participants will divide into 2 teams and share supplies and ingredients. Healthy for Life® | Globally Inspired Home Cooking | Corn – A Whole Grain for Global Nourishment | 2 Corn – A Whole Grain for Global Nourishment Demo Script SAY: Refined grains, on the other hand, have How do you prepare corn? Is there a been milled, which means the bran and family recipe you’d like to share with the germ have been removed to give them a group? finer texture and extend their shelf life. But unfortunately, the refining process removes Corn, also known as maize, has a long important nutrients and dietary fiber. Most history. It’s believed to have sprouted refined grains are enriched so some of the first in Central and South America, vitamins and minerals are added back starting out as a wild grassy plant with after processing, but fiber is not. So, with loosely spaced kernels much different refined grains, you’re not getting the full from the juicy, tightly spaced kernels on range of nutrition that you do with whole present-day corn. Explorers and travelers grains. See the difference between a whole carried corn across the globe. Over time, grain like corn and a refined grain. corn was hybridized to create the most flavorful ears. Nowadays, it’s available Show the image on page 6 of a whole grain versus in a multitude of nourishing forms. Some a refined [white] grain. examples are whole corn kernels (fresh, frozen, or canned), popcorn, cornmeal, Carbohydrates come from what we grits, and tortillas. Not only do we enjoy eat and break down into simple sugars eating the many forms of corn kernels, to provide our bodies with energy. but the various parts of the corn plant all Carbohydrates are either called complex have their uses, including the husks, silk, or simple, depending on the food’s cobs, and stalks. chemical structure and how quickly the sugar is digested and absorbed. Show the video: Globally Inspired Home Cooking with Corn. Corn is considered a starchy vegetable and has complex carbohydrates. The CORN IS A WHOLE GRAIN AND A COMPLEX body takes longer to break down the CARBOHYDRATE complex carbohydrates in whole grains into simple sugars so you’ll have more SAY: energy over a longer period of time. Get Corn is a whole grain, which means each more complex carbohydrates, healthy kernel has all three parts of the grain— nutrients, and sustained energy by the bran, germ, and endosperm. eating fruits and vegetables, whole-grain • Whole grains are good sources of rice, bread, cereal, and legumes. dietary fiber, which we all need. Dietary Simple carbohydrates are found in fiber can help improve your blood processed, refined, or added sugars— cholesterol levels and lower your risk of syrups and table sugar, for example. heart disease, stroke, obesity, and even These don’t provide any nutritional value Type 2 diabetes. and they break down faster in your body • If you’re trying to lose weight or so you’re more likely to feel hungry again maintain your weight, the dietary fiber sooner. Limit foods like sugar-sweetened in whole grains can help you feel full, so beverages and high-calorie desserts that you’ll be satisfied with less calories. have simple carbohydrates. • In addition to fiber, whole grains BUYING FRESH CORN provide nutrients like B-vitamins, SAY: iron, magnesium, and selenium. When buying fresh corn, you have an These are all important for a variety advantage if you live in the country and of bodily functions like forming new can visit a favorite farm or vegetable cells, carrying oxygen in the blood, stand. If you live in the city and are regulating the thyroid, and maintaining buying fresh corn at the grocery store, a healthy immune system. it’s helpful to know what to look for. Healthy for Life® | Globally Inspired Home Cooking | Corn – A Whole Grain for Global Nourishment | 3 Corn – A Whole Grain for Global Nourishment Demo Script (Continued) • The husks should be vibrant green and label and choose the product with the fit tightly around the ear. lowest amount. Rinse and drain canned • The ear should feel solid in your hand. corn to reduce sodium even more. • Look for lots of silk with a golden- • As soon as corn is harvested, its sugars brown color. begin to convert to starch. The sooner • Make sure the kernels run all the way it’s eaten or processed after it’s picked, to the end of the cob. the better. That’s why frozen corn can be just as sweet as—or sweeter than— To judge the ripeness of corn, look at corn that sits for days in the produce its kernels. department. • Corn that’s perfectly ripe will have Shucking Fresh Corn plump kernels with no space between them.
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