Foods & Nutrition Section Table of Contents

Foods and Nutrition

Butterfly Cake Instructions ...... I-2 Rowena’s ...... I-3 North Carolina Seafood ...... I-4 Why Go Organic?...... I-5 Stuffing or Dressing? ...... II-7 Texas Peanut Producers Board ...... II-8 Not Just Your Ordinary Spritz Cookies II-9 Cool Cupcakes From Wilton ...... III-11 Watermelon Vase ...... III-11 Wonderful Ways with Wilton ...... III-12 Gravy Mix: A Mealtime Solution ...... III-13 Florida Juice...... IV-14 Heart-Healthy Foods...... IV-16 NC Sweet Potatoes ...... IV-17 Half-Scratch Magic Cooking ...... IV-18

Due to the size of this section, there are 4 different PDF files. Example: Butterfly Cake In- structions is on page I-2, which means it’s in Part I on page 2, Stuffing or Dressing? is on page II-7, which means it’s in Part II, page 7, etc.

1 Foods & Nutrition

BUTTERFLY CAKE INSTRUCTIONS

Pan takes any 2-layer cake mix or about 4-5 cups of your favorite cake recipe batter. omplete, easy-to-follow-decorating instructions included with pan, but be creative and design your own. Bake and cool cake.

Supplies needed: Wilton Icing Colors in Lemon Yellow, Violet, Rose, Leaf Green; decorating tip 18, cake board covered in Fanci-foil and black “To Make Stars” Directions shoestring licorice. 1. Practice with decorating tip 18, using Instructions: Tint all icings at one time while medium consistency icing. Hold the bag at cake cools. Refrigerate tinted icings in covered a 90º angle from the cake, with tip between containers until ready to use. Make about 5 cups 1/8 and 1/4 inch above surface, while using of buttercream icing: your other hand to hold the tip steady. Squeeze the bag to form a star. Increasing · Tint 1 cup yellow or decreasing the amount of pressure · Tint 1/2 cup violet changes the size of the star. · Tint 1/2 cup rose 2. Stop squeezing the bag completely before · Tint 1/4 cup leaf green you lift the tip from the star. · Reserve 2 1/2 cups white (thin 1 1/4 cups with 3. Lift the tip up and pull away from your piped 1 tablespoon & 1 teaspoon light corn ) star. With thinned WHITE icing, use spatula to ice sides and background areas smooth. With VIOLET icing, use tip 18 and “To Make Stars” OTHER USES FOR THE directions to cover body of butterfly. With LEAF BUTTERFLY CAKE PAN GREEN icing, use tip 18 and “To Make Stars” directions to cover wing designs. With ROSE icing, use tip 18 and “To Make Stars” directions to Sweet Kaleidoscope (spice drop cake) You will need Wilton Icing Color in Rose; Wilton cover wing designs. With YELLOW icing, use tip Colored in Pink and Green; Decorator Brush 18 and “To Make Stars” directions to cover wing Set; Chocolate nougat , taffy (not salt background. Insert licorice into cake for an- water), spice drops, black shoestring licorice, tennae. With unthinned WHITE icing, use tip 18 cornstarch and cake board covered in Fanci-foil. and “To Make Stars” directions to pipe bottom border. 2 Make 3 cups buttercream icing; tint rose and thin with Creamy Gelatin 3 tablespoons light . Roll out chocolate Prepare 2 (6-oz.) packages of gelatin according to nougat and form 3 mounds for body sections. Roll box directions but add only 1 ½ cups cold water for out taffy on surface dusted with cornstarch. Cut 2 each package. Chill until slightly thickened. Whip large, 2 small teardrop shapes; brush with water and gelatin with thawed non-dairy whipped topping. sprinkle with colored sugars. Attach small teardrop to Pour mixture into pan sprayed with vegetable pan large with water. Insert black shoestring licorice in spray. Chill overnight; unmold. Prepare 1 package spice drops for antennae. Wilton Vanilla Whipped Icing Mix and tint Rose. Use tip 16 Rose Whipped Icing to outline and pipe- Shimmering Butterfly (gelatin salad) in wing design area. Sprinkle rose designs with You will need Wilton Icing Color in Rose; Wilton Cake violet and pink Cake Sparkles. Sparkles™ in Pink and Violet; Wilton Whipped Icing Mix; (2) 6 oz. packages of favorite flavor gelatin, 8 oz. COURTESY: Nancy Siler frozen non-dairy whipped topping. Wilton Industries, Inc. www.wilton.com

Rowena Fullinwider

i COURTESY: Rowena Fullinwider Rowena’s Foods www.rowenasfoods.com 3 North Carolina harvests some of the finest fish and shellfish available anywhere in the world. From the highest peaks of the Blue Ridge and Great Smoky Mountains to the elegant shores of our Outer Banks, freshness from North Carolina waters is a treasure to be shared.

Seafood can be good for your health! Overall, seafood is low in fat and supplies many vitamins and minerals. Nutrition experts now recommend that you eat seafood two or more times a week. One reason for this is due to the type of fat found in seafood. Omega-3 fatty acids—the polyunsaturated fats found in seafood - may help lower blood cholesterol levels and therefore may help lower the risk of heart disease.

To enjoy these nutritious benefits, make seafood a regular part of your eating plan; include seafood several times a week.

Amount to buy:

· Shrimp in shell...... 1/2 pound · Shrimp, shelled...... 1/3 pound · Oysters in or out of the shell...... 5 or 6 oysters · Clams in or out of the shell...... 4 to 6 clams · Crabs in shell...... Size and variety vary so much you need to discuss number to buy with the market person · Crabs, shelled...... 1/4 to 1/3 pound

How to Prepare: Fish can be baked, broiled, grilled, fried, steamed, and poached. Moist heat methods are recommended for leaner type fish. Overcooking and cooking at too high a temperature are the most common problems in cooking fish - they cause the fish to be dry, toughen the meat, and destroy the flavor.

Checking for doneness: Pierce the thickest part of the fish with a fork, and twist the fork; most fish will flake easily when done. The flesh will lose its transparency and become opaque. Roasted and Pecan Coated North Carolina Farm-Raised Catfish, Braised Greens, Herb Butter with Orange Essence

6 Tbsp. unsalted butter, divided, softened roll butter in plastic wrap into round log shape, 2 Tbsp. honey (tested with organic honey) refrigerate until firm. Season catfish filets with salt 1/2 cup pecans, coarsely chopped and pepper; using an oven proof sauté pan over high 4 6 oz. filets North Carolina Farm Raised Catfish heat, add 2 tablespoons of olive oil and sauté filets 1 bunch Italian parsley, fine chopped until golden brown, turn over, sprinkle pecans on top Zest of one orange of fillets. Place in 350 degree oven and roast for 5-7 Salt, to taste minutes or until done. Braise spinach in another Pepper, to taste sauté pan over medium heat, season with salt, pepper 2 Tbsp. Olive oil and divide onto four pre-warmed plates. Place 1 lb. spinach, cleaned and dried catfish on top of spinach. Remove plastic wrap from chilled herb butter and divide into four slices. Place Using a sauté pan over medium heat, add 2 table- one slice of butter on top of each filet and serve. spoons butter, honey and pecans, slowly cook for 5 Serves 4. minutes, remove from heat and let cool. To make butter, in 2 quart mixing bowl, combine remaining 4 COURTESY: Brian Stapleton tablespoons of soft butter, parsley, and orange zest; NC Seafood Commission finish with salt and pepper to taste. Once combined, www.nc-seafood.org 4 Why Go Organic?

ne of the greatest joys of life is eating and sweeteners make many of our foods taste delicious! The average person will conume 43 pounds of sweeteners per year. The most widely-used sweeteners are conventional Owhite and high frucose corn syrup. Both are highly processed sweeteners and offer no benefits to the health-conscious and environ-menally-responsible consumer.

There are a broad spectrum of sweeteners to choose from, and they vary in degrees of processing and nutrition. Raw and minimally processed sweeteners generally contain more nutrition and trace minerals than highly processed alternatives.

Organic sweeteners have the added benefit of being grown and processed in a way that is not only healthier for us but for the environment as well. Look for products that have an organic certification to be sure that you are purchasing products that have been grown and processed without using harmful chemicals, pesticides, or herbicides. These organic practices help protect our environment by eliminating polluting chemicals from entering our soil, groundwater, plants, and atmosphere. Organic standards do not allow for crop burning.

Sucanat® - the only sugar cane product of its kind, is made by blending together the two products that typical sugar processing separates - sugar and . The initial pressing of the sugar cane plant contains all of the elements of both sugar and molasses. Through the sugar making process, these two products are separated. All of the nutritional benefits of the sugar cane plant remain with the molasses leaving sugar as “empty calories.” In making Sucanat, two key things are accomplished. First, unlike where molasses is simply added back to sugar for color, the molasses and sugar are blended together creating a dry, sweetener product with the vitamins, minerals and trace elements of the sugar cane plant and a lower level than refined white and brown sugar. Second, the crystals that are formed, as in sugar, are actually bonded naturally as Sucanat is made, forming a granule that is easier to blend with the other ingredients and creates smoother texture in baked goods. MACADAMIA NUT BRITTLE about 230° on a thermometer. Stir in macadamia 1 cup Wholesome Sweeteners nuts and Earth Balance. Cook, Organic Sugar stirring constantly, until 1/2 cup WS Organic Corn Syrup thermometer reaches about 270° 1/4 cup water and syrup is medium brown in 3/4 cup whole macadamia nuts color. Remove from heat, add 1/2 cup macadamia nuts, chopped vanilla, and baking soda, Mixture 1 Tbsp. Organic Earth Balance will foam a bit. Pour the candy (non dairy buttery spread) onto prepared cookie sheet and 1/2 teaspoon pure Vanilla Extract quickly spread about 1/4 inch 1/8 teaspoon baking soda thick, Cool about 20 minutes and break into pieces. Store in a tightly covered tin. Preheat oven to 200° Spray a cookie sheet with olive oil cooking spray and place in *Warm oiled cookie sheets allow the candy to oven.* Combine sugar, corn syrup and spread more easily. water in a heavy gauge saucepan. Cook over medium heat, until syrup begins to COURTESY: Marie Oser darken and reaches the “soft ball” stage, Wholesome Sweeteners,Inc. www.wholesomesweeteners.com 5 Preheat the oven to 350 degrees. Mix dry and wet ingredients thoroughly. Pour into a bread pan that has been lightly greased with non-fat cooking spray. Bake for 50-60 minutes, depending on your oven. If the top begins to brown before the inside has cooked, place a foil tent over the top so that it does not burn. Check for doneness Marilu’s Effortless Brownies by inserting a knife. It is done when the knife comes clean. This tastes yummy hot from the oven, spread with real 1 1/2 sticks margarine/butter (preferably soy) butter or cooled with a smidgen of cream cheese. 12 oz. semi-sweet baking chocolate (chips melt very Cinnamon Crumb Cake quickly) 2 cups Organic SUCANAT 1 1/4 cups organically grown white flour, unbleached 1 Tbsp. vanilla extract 2/3 cup Sucanat 5 large eggs, beaten 3/4 tsp. cinnamon 1 1/4 cups unbleached flour 1/8 tsp. salt 1/2 tsp. sea salt 1/4 cup chilled stick butter, cut into smaller pieces 1 Tbsp. Vegetable Oil Preheat the oven to 350 degrees F. 1/2 tsp. baking powder Grease a 13 x 9-inch metal baking 1/2 tsp. baking soda pan. In a 3-quart saucepan over low heat, melt the margarine and chocolate. With a 1/2 cup of milk, with 1/4 tsp. organic vinegar, added wooden spoon, stir in the Sucanat and vanilla. Beat in the 1 tsp. vanilla extract (real) eggs until well blended. Stir the flour and salt into the 1 large egg chocolate mixture just until blended. Spread the batter Extra butter evenly in the prepared pan. Bake for 30 minutes, or until Preheat oven to 325 degrees F. Butter an 8-inch round a toothpick inserted 1 inch from the edge of the pan cake pan well. Lightly spoon the flour into a measuring comes out clean. Cool completely in the pan. When cool, cut into 24 squares. cup. Combine the flour, Sucanat, cinnamon, and salt in a mixing bowl. Let mixer stir the mixture for a few minutes Notes from The Sugar Club: for a professional finish dust while you cut the butter into pieces. Add the butter and brownies with Wholesome Sweetener’s Organic Pow- oil, and mix well until the mixture is crumbly, but sticks dered Sugar. For Golden Fudgy Brownies — prepare together when pressed in your hand. Reserve 1/2 cup of recipe as above substituting semisweet chocolate with the flour for the topping. white chocolate chips. Combine the remaining flour mixture, baking powder and baking soda. Add the milk, vanilla and egg. Beat at medium Capostosto Kid’s Favorite speed until light and fluffy, about 2 minutes or so. Banana Bread Spoon batter into prepared pan, and sprinkle with re- Mix Dry: served 1/2 cup flour mixture. Bake for about 30 minutes, or till cake springs back when lightly touched in center. 1 1/2 cups of unbleached flour Cool in pan. Yields 8 servings. 1 cup of Sucanat 2 tsp. baking soda

Add Wet:

1/3 cup canola oil (or fat replacer) 3 or 4 mashed ripe bananas 1 egg 1 tsp. pure vanilla COURTESY: Pauline McKee Wholesome Sweeteners, Inc. www.wholesomesweeteners.com 6