Healthy Serving Ideas • Cook collards, Swiss chard, bok choy, Nutrition Facts Serving Size: ½ cup cooked Swiss and spinach for a mild or sweeter flavor. chard (88g) • Cook arugula, kale, and mustard greens Calories 18 Calories from Fat 0 for a peppery flavor. % Daily Value • Sauté collard greens with garlic, onions, Total Fat 0g 0% tomatoes, and olive oil. Saturated Fat 0g 0% • Simmer greens in low-sodium chicken Trans Fat 0g broth until greens are tender and wilted. Cholesterol 0mg 0% • Stir-fry bok choy with carrots, corn, and Sodium 157mg 7% red peppers for a colorful side dish. Total Carbohydrate 4g 1% Dietary Fiber 2g 7% SAVORY GREENS Sugars 1g Protein 2g Makes 6 servings. 1 cup each. Vitamin A 107% Calcium 5% Cook time: 30 minutes Vitamin C 26% Iron 11% The Harvest of the Month featured vegetable is Ingredients: 3 cups water How Much Do I Need? ¼ pound skinless turkey breast cooked greens • A ½ cup of cooked greens is about the ¼ cup chopped onion SWISS C size of one cupped handful. HA 2 cloves garlic, crushed RD • Most cooked greens are an excellent ¼ teaspoon cayenne pepper source of vitamin A, vitamin C, and ¼ teaspoon ground cloves vitamin K. ½ teaspoon dried thyme • They also have calcium, a mineral that s n 1 green onion, chopped e e helps the body grow strong bones and r G 1 teaspoon ground ginger d ar teeth. oll 2 pounds greens (mixture of collards, C The amount of fruits and vegetables you kale, turnip greens, mustard greens) Health and Learning Success need depends on your age, gender, and 1. Place all ingredients except greens physical activity level. Look at the chart Go Hand-in-Hand into large pot and bring to a boil. below to find out how much each person School meals can give students the 2. Prepare greens by washing in your family needs. nutrition they need to grow strong and thoroughly and removing stems. healthy. Studies show that healthy 3. Slice greens into bite-sized pieces. Recommended Daily students learn better. Help your child 4. Add greens to stock. Cook 20 to 30 Amounts of Fruits and Vegetables* be healthy and do better in school by minutes until tender. Serve hot. Kids, Teens and Adults, Ages 5-12 Ages 13 and up enrolling in a school meal program. Nutrition information per serving: Harvest of the Month encourages Calories 69, Carbohydrate 10 g, Dietary Fiber 4 g, Males 2½ - 5 cups 4½ - 6½ cups students to make healthy food choices Protein 7 g, Total Fat 1 g, Saturated Fat 0 g, per day per day and be physically active every day. Trans Fat 0 g, Cholesterol 9 mg, Sodium 267 mg Females 2½ - 5 cups 3½ - 5 cups Adapted from: Soulful Recipes: Building Healthy per day per day Produce Tips Traditions, Network for a Healthy California, 2009. *If you are active, eat the higher number of cups per day. For more recipes, visit: Visit www.mypyramid.gov to learn more. • Choose leafy greens with fresh, full www.cachampionsforchange.net leaves. What’s in Season? • Avoid greens that have brown, yellow, Let’s Get Physical! California grown leafy green vegetables spotted, wilted, or slimy leaves. are available year-round. They may • Store greens in a plastic bag in the • At home: Start the day by dancing to alarm clock music. be fresher and cost less than varieties refrigerator for two to five days. shipped from other states or countries. • Wash greens thoroughly before use. • At school: Walk to and from school • Cut stems from leafy greens or to after-school activities.* Try these California grown varieties: immediately before cooking. • With the family: Walk in your bok choy, collard greens, kale, kohlrabi, • Helpful Hint: Two cups of raw greens neighborhood – to the park, church, mustard greens, spinach, Swiss chard, makes about a ½ cup cooked. farmers’ market, or grocery store. and turnip greens. For more information, visit: *October is International Walk to School Month. www.leafy-greens.org Ask your school how your family can participate. For more information, visit: www.walktoschool.org

For important nutrition information, visit www.cachampionsforchange.net. For food stamp information, call 877-847-3663. Funded by the USDA Supplemental Nutrition Assistance Program, an equal opportunity provider and employer. © California Department of Public Health 2009.