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PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog Foods of the Pacific Northwest • Unit 3

Lesson 1. Mostly Milk (dairy products) 4 The importance of milk and dairy products to good health is discussed. Frozen yogurt is featured as an example of a food that meets some of the daily nutritional needs of young adults. Lesson 2. Make Mine Meat (ground beef, lamb) 8 Dietary guidelines are introduced along with ways to include red meat in a healthy diet. Examples are given of low-cost meals that use red meat. Lesson 3. In Pursuit of Fruit (fruits grown in the Pacific Northwest) 12 This lesson discusses fruit as a good source of soluble fiber and contains information about the different sugars found in fruit. DATE. Creativity in menus is encouraged. Lesson 4. The Uncommon Potato (potatoes) 18 The innocent potato is nutritious and low in fat. This OFlesson shows how to cook potatoes in a healthful way and describes food customs associated with food preparation. Lesson 5. Catch of the Day (seafood) 24 The Pacific Ocean and other bodies of waterOUT are an important source of food for people in the Pacific Northwest. Selection, storage, and preparation of seafood and other fish are featured in this lesson. IS Lesson 6. The Benevolent Bean (dry edible beans) 29 Dry beans are a food staple because of their flavor, protein, and economy. This lesson describes how to cook, store, and serve beans for people on the run. Lesson 7. Wheat Street (wheat) information: 34 The Pacific Northwest is one of the largest producers of soft white wheat. Most international cuisines use wheat to make products representative of their country. Asian cookery is highlighted in this lesson. Lesson 8. Vegetables: The Picture of Health (vegetables grown in the Pacific Northwest) 40 Vegetablescurrent grown in the Pacific Northwest are of high quality PUBLICATIONand good sources of Vitamin A and soluble fiber. The concept of "value added" products is introduced in this lesson. Lesson 9. Foods of the Future (optional activity) 46 This unit describes consumer trends in the food industry and mosthow the emphasis on nutrition and fitness will influence foods of THIS the future. Product development, packaging, and food technology ate discussed. See the Foods of the Pacific For Northwest, Unit 3, Leader Guide (PNW 338) for more details. http://extension.oregonstate.edu/catalog Tri-State Food/Mutrition Curriculum Committee

This advanced Foods of the Pacific Northwest project is the work of the Tri-State Food/Nutrition Curriculum Committee. The committee developed the components, concepts, and objectives for the total curriculum. Three projects, one each for beginning, intermediate, and advanced levels and an enrichment guide are part of that curriculum. A special thanks to the many leaders and Extension agents in the three states who reviewed the materials and provided helpful suggestions in the process of preparing the project manuals and leader's guides. Foods of the Pacific Northwest, Unit 3, Member Manual was written by Barbara Boltes, Extension specialist, 4-H and youth development; and Margaret Lewis, Extension nutrition speciahst, Oregon State University. Acknowledgment and appreciation is expressedDATE. to the following committee members: Idaho Oregon Washington Lois Glenn Cheryl Carlson Alice Weber OF Linda Hamilton Sally Ishikawa Esther McLatchy Rosa Smith Elaine Husted Bonnie Brown Marilyn Swanson Margaret Lewis Val Millers Mary Lee Wood Barbara Boltes Jan Miller Consultant: Eleanor Wilson OUT Unit 3 of Foods of the Pacific Northwest is a self-determined 4-H project. There are eight lessons and one supplemental activity. Each lesson can standIS alone or be followed in a sequence. If your time is limited or you want to extend the project over 2 years, you may wish to choose only a few lessons to complete. The descriptions below will help you decide which lessons interest you. Read through them, then look at the lessons themselves for more detail. A planning guide is included on page 47 to help you write your goals for this project. information:

PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog 4 Lesson 1. Mostly Milk Key Points The milk cow in every bam or the milk box You'll discover: on the back porch waiting for a visit from the milkman may not even be memories your • Milk and most milk products provide the parents can recall. Today's "milk run" is a calcium to help you look strong and stop at the nearest convenience store on the healthy from the outside by giving you way home from a day's activities. what it takes for growth and development of high density bone. The dairy industry reports that people are • Calcium is also important for muscle drinking less whole milk but consuming action, nerve impulses, and normal blood greater quantities of other milk products than clotting. ever before. About 50 percent of the milk • How to make frozen yogurt and judge its produced in the Pacific Northwest is used as quality. fluid milk, while the other 50 percent is used to make cheese, DATE.butter, ice cream, yogurt, or Ever take a cold carton of milk out of the other dairy products. refrigerator, pour yourself a big glass, then drink it, wondering if there could ever be a more perfect food? Milkshakes, frozen ThemOF Bones, Them Bones yogurt, dips for vegetable sticks, creamy You are what you eat. Does that mean you soups, and cheese for enchiladas are all milk will be smart if you eat brains? or swift if products. Our fast-food world still enjoys you eat muscle? or brave if you eat heart? milk and milk products. You can find dairy Not at all! It means that what you eat today products used in almost every culture around OUTaffects your health both today and tomorrow. the world. The milk products produced in the You either get the nutrients you need for Pacific Northwest are known across theIS good health or you don't. nation for their high quality. The classic nutrition studies have been on preventing deficiency diseases and promoting growth. Today the food supply is so good in this country that the nutrition problems have changed from preventing deficiency to information:preventing overconsumption. But as people eat less fat, sugar, and salt for good health, they must also eat enough food to meet their nutrient needs. People concerned with maintaining an attractive weight may cut calories so much that they miss some important minerals. current Because the body is very PUBLICATION adaptable, we can survive such periods of "starvation" without feeling immediate effects. But a lack of nutrients will show up most eventually. THIS For http://extension.oregonstate.edu/catalog The average life span has almost doubled in Food Preparation the past 70 years. We are now studying how Ice cream is a dessert that is high in fat and eating habits of a lifetime contribute to sugar. A recent nationwide study of women's health. We know that good eating habits eating habits showed that ice cream and other during youth and teen years can provide a "cream desserts" add a considerable amount basis for good health at 60 or 70 or beyond. of fat to the diet of many upper-income Calcium is a good example. We have known women. Try to develop a taste for a low-fat for a long time that it is necessary to have ice cream, frozen yogurt, or ice milk. calcium, along with protein and vitamin D to Choose small servings to satisfy the sweet build strong bones and teeth. But now we tooth while controlling the sugar and fat know that calcium is also important to help content of your diet. muscles contract and relax and for nerves to transmit messages. And we also know that bones serve as a warehouse for storing calcium and will give it up if the body needs it to keep the muscles and nerves in good DATE. working order. Most bone growth takes place before age 25. This means that you need to fill the OF "warehouse" with calcium now to assure the body of strong bones as well as active muscles and nerves for the rest of your life. But you can't zap your bones with an overload of calcium, you need to fill the warehouse slowly by providing adequate OUT calcium and other nutrients from foods and by exercising regularly to encourage the IS deposit of calcium in the bones. Milk products are the best source of calcium. Soups and pudding made with milk, yogurt, and cheese are rich in calcium. Canned fish that includes the bones contains calcium, and some green leafy vegetables like Swiss chard information: and kale contain large amounts of calcium. Smaller amounts of calcium are found in baked foods made with milk; dried peas, beans, nuts, and seeds; broccoli and other vegetables. If you can't use milk products because of an allergy or food intolerance, you need to find other food sources currentof calcium. Now is thePUBLICATION time to fill those bones' full of calcium. most THIS For http://extension.oregonstate.edu/catalog You Decide □ Did you like the taste of the homemade Flavoring yogurt you made? What would you do a. Ideal—bouquet is just right differently next time? How did the b. Lacks fine flavor and balance product compare to the frozen yogurt c. Lacks flavor intensity you buy? Get others to evaluate the ice d. Too intense flavor cream. Do they all agree? What are the e. Unnatural flavor differences? Sweetness □ Use this list to evaluate your frozen a. Just right yogurt. Circle the answer that best fits b. Too sweet (this happens your product. occasionally) c. Lacks sweetness (rarely happens) Dairy ingredients a. Are the dairy ingredients fresh? b. Do they taste salty or sour? DATE.

Management Matters OFNutrition Information Tips for using the ice cream freezer: per serving • Wash and rinse the freezer container before Food: Serving: filling it. Frozen Berry Yogurt 3A cup • The freezer container should be 2/3 to 3/4 full. The mixture will expand in freezing. OUTCalories 177 If the container is less than 1/2 full, the Carbohydrate 37 g Protein 5g mixture will not whip and freeze properly.IS Fat 2g • The amount of sugar or sweeteners can Percent of RDA vary according to taste. But too much sugar (Recommended Dietary slows the freezing process. Allowance) Protein 12 Frozen desserts should be smooth, creamy, Vitamin A 2 and free from large ice crystals. To prevent Thiamin(Bl) 5 large crystals from forming: Riboflavin (B2) 18 information:Vitamin C 58 • stir the mixture as it freezes, or Niacin (B3) 2 • add thickeners such as gelatin or eggs, or Calcium 15 • add cooked thickening mixtures that Iron 2 include comstarch, flour, or eggs. Sodium 3 Percent of Calories From protein 11 Safety/Storagecurrent From carbohydrate 81 PUBLICATIONTo improve the flavor, let the frozen yogurt From fat 8 "ripen" 1 to 2 hours. To ripen, remove the dasher and cover the hole. Pack freezer container with ice and rock salt and cover. mostHome-made frozen desserts are best when Freeze the last bowl of homemade frozen THIS eaten the same day. Ice crystals will grow yogurt for 3 days. Check the quality and during storage and lower the texture quality flavor after storage. What would help to For of the dessert. prevent the formation of ice crystals? http://extension.oregonstate.edu/catalog Living Resourcefully Compare the cost of yogurt with fruit added Consumers want their money's worth from to the cost of plain yogurt with your own the products they buy, including frozen fruit added. Which is less expensive? Which desserts. You can choose anything from do you like best? frozen yogurt to gourmet ice cream. How do Look at ice cream packaging and you decide which are quality products? What advertisements for ice cream. Do the do you look for besides great taste? manufacturers emphasize the quality of the Actually, the perfect frozen dessert is a ingredients, storage conditions, pride, or all matter of individual preference. If you were a three? dairy scientist looking for the perfect Join others product, you'd look for "quality assurance" Conduct your own "quality assurance" test factors. These include the quality of the dairy of vanilla ice cream or frozen yogurt for your ingredients and flavorings, the freezing and friends. Use the quality measurements in this storage conditions, and the workmanship that lesson. Which is the "best buy" based on goes into making the product. taste and lower cost per serving? Is it worthDATE. it The most powerful quality assurance tool you to pay more? Which low-fat ice cream have is a good set of tastebuds. Your sense products do you prefer? of taste along with smell and sight helps you Visit an ice cream manufacturing plant or a to decide which frozen yogurt or ice cream is frozen yogurt shop if there's oneOF in your worth your money. area. Ask about how regular and special Remember, a high milk fat content and all flavors are determined. natural flavorings do not necessarily mean Teach others the ice cream is higher quahty. In a survey of Write a 30-secondOUT radio commercial about ice cream quality, several brands of high-fat the value of milk products for teens. ice cream ended up in the "good" category instead of the "excellent" category. The Talk withIS your county Extension agent and three top-rated ice creams tested used offer to write an article for the county artificial flavorings. In fact, the ice cream newsletter about ice cream quality or one rated as the best contained only 10 percent promoting another dairy product. milkfat and some artificial flavorings. It Get involved combined an excellent taste rating and a Plan a frozen yogurt bar—an updated ice lower cost per serving. cream social—for a nearby nursing home. Considerinformation: the cost of the yogurt, preparation, Following Through and how you will store and serve it. Interview some of the residents to learn about Learn more their memories and experiences in making Look for frozen dessert recipes in books and homemade ice cream. In your record or magazines. Check to see how much fat is in journal, write down your feelings when you the recipe. High-fat recipes include whipping made frozen yogurt for the elderly residents. cream. Lower-fat recipes contain yogurtcurrent or Record their reactions to the event. buttermilk. Eggs orPUBLICATION gelatin can give the product a smooth texture with less fat. most THIS For http://extension.oregonstate.edu/catalog 8 Lesson 2. Make Mine Meat Key Points The amount of iron your body absorbs from In this lesson you'll learn: specific foods is determined by which foods you eat with them. Vitamin C improves the • Red meat is the best source of absorbable absorption of iron from many foods. For iron. instance, you could absorb 3 percent of the • Meat, fish, and poultry increase the iron from your breakfast cereal alone. If you absorption of iron from vegetable foods. drink 4 ounces of orange juice with the • The red meat industry is working to cereal, you could absorb 5 percent of the iron produce lean red meat that is lower in fat in the meal. If you drink 8 ounces of orange and fits the dietary guidelines for juice, you could absorb 8 percent of the iron Americans. in the meal. • How to make runzas, using moderate Meat, fish, and poultry improve the servings of lean meat. absorption of ironDATE. of other food and provide In the United States, the largest part of our iron that is absorbed at 23 percent. Red food dollar is spent on meat. Beef, pork, meats contain more iron than fish or poultry. lamb, and venison are often called red meat to distinguish them from the flesh of poultry OF or fish. Beef is an important protein source Don't Delete the Meat and many people are involved in the beef Some people have begun to eliminate red industry in the Pacific Northwest. This meat from their diet because they have region also produces about 8 percent of the concerns about high blood cholesterol, a risk lamb raised in the United States. OUTfactor in heart disease. But wait! There are ways to include red meat in a healthy diet. Be a nutrition-conscious consumer by Pumping Iron IS Red meats are a good source of protein and the minerals iron and zinc. Fish, poultry, dried peas and beans, peanuts, milk, soybeans, and eggs are also excellent sources of protein. However, red meats, including beef, lamb, and pork, provide moreinformation: iron than fish and poultry. The iron is more absorbable than iron in eggs, vegetables, and grain products. Iron is a part of hemoglobin, an important protein in blood. Hemoglobin carries oxygen to body cells so energy is available for growth and activities.current Nutrition surveys PUBLICATIONsuggest that the iron intake of young women and men is often low. The best way to get plenty of iron is to eat red meat, dried beans and peas, vegetables, and whole-grain breads mostand cereals. THIS For http://extension.oregonstate.edu/catalog changing your diet just enough to keep blood Food Preparation cholesterol normal without omitting red Meat pies are a self-contained meal of meat, meat, an iron-rich food. potatoes, and vegetables. Many cultures have Eat less fat! This is easier said than done. some form of a meat and vegetable mixture • Remember that no more than one third of in a yeast dough or pastry crust. Some your calories should come from fat. examples are runzas, bierocks, and pasties. • Keep your weight within the normal range. Runzas are an easy meal-in-one that isn't just • Remove visible fat from meat, fish, and for lunchtime. They're great for breakfast on poultry. the road, on the bus, before play rehearsal, • Choose low-fat cooking methods such as between classes, or after work with a carton poaching or broiling. of milk. They make great hand-warmers for tailgate football parties, and since they're self • Cut back on high-fat sauces and contained, you can forget the knives and condiments, including salad dressings, forks. tartar sauce, sour cream, mayonnaise, and gravy. The hearty, satisfying taste of runzas comesDATE. • Limit your intake of high-fat foods, from the meat and cabbage inside the tender including pies, ice cream, cheese, yeast bread. The traditional runza is a processed meats, bacon, and fried foods. German-Russian food that includes beef, • Choose lean meat. Then bake or broil it lamb, or pork mixed with cabbageOF and and eat a moderate serving (3 ounces of onions. German-Russian descendants in the meat, fish or poultry). Pacific Northwest recall having runzas as a economical family meal or to feed a crowd during harvest time. s «c5; InOUT 1950, a German-Russian woman in the Midwest began &?**■Se^,; selling "kraut runzas" from her '"as. •/;ee^ IS Br, ^as home. Her son developed the

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on ^tocol^P/JZ/, 1- n '^ory bbl,es 2 yea Po, U. s - Kzn* * w 'Otl dry Bake - most 12. 0r d Sft *en'1 'nzn,?° yteO,r J3. r >hot 8o THIS ifle T0 ' * aiiciZ? l$*** 'oiinut,es. recipe so runzas could be prepared and sold Nutrition Information commercially. Since that time the runza has per serving 10 become so popular in the Midwest that a chain of 42 restaurants called "The Runza Food: Serving: Drive-Inns of America" has been formed. Runzas 1 runza Calories 387 Management Natters Carbohydrate 54 g Protein 17 g A food processor will chop the meat, Fat Hg cabbage, and onions for the runzas quickly Percent of RDA and efficiently. Prepare all the meat and (Recommended Dietary vegetables first, then run them through the Allowance) food processor at the same time. A food Protein 37 processor will also mix the yeast bread dough Vitamin A 6 quickly. Thiamin(Bl) 34 Riboflavin (B2) 27 When preparing the beef, skip the salt and Vitamin C 7 use basil, bay leaf, green pepper, marjoram, Niacin (B3) DATE.36 Calcium 5-' -'•■ nutmeg, onion, or thyme to add flavor and Iron 23 limit the amount of sodium. Sodium 24 Some people find it good management to PercentOF of Calories prepare meals for the week during the From protein 18 weekend. A double recipe of runzas can be Rrom carbohydrate 56 From fat made in advance. Bake and refrigerate some 26 for the busy week ahead and freeze the rest. They are great to eat on the run for breakfast, OUT lunch, or dinner. IS

You Decide Chicken, rice, and mushrooms □ Were the runzas tasty? Turkey, rice, peas, and onions □ Did they look good? Lamb, potatoes, and carrots Beef, mushrooms, and onions Did you serve them freshly bakedinformation: or □ Pork sausage, lentils or beans, and reheated? carrots □ What you would do differently next □ What fillings would your family most time? enjoy from the above? □ Was the kitchen neat and orderly before and after you prepared the runzas? You can use frozen bread dough to make the runzas. Thaw it at room temperature What would you suggest to improve the □ current about 2 hours, covering loaves with a whole procedure when you prepare and PUBLICATION damp cloth or oiling surface. Cut each loaf serve runzas again? into six slices. Ratten each slice, put in □ Now that you know how to make filling, seal, and place, pinched side traditional runzas, try some of these down, on a greased baking sheet. Cover mostfillings: and let rise until double, about 45 minutes. THIS Brush with melted margarine. Bake at 350° about 20 minutes. For http://extension.oregonstate.edu/catalog Safety/Storage without a "brand" label. Meat packers To avoid food poisoning, clean the cutting would sell the meat to supermarkets in large 11 board after each use. Clean by using a "primal" or "sub-primal" cuts such as mixture of 1 teaspoon chlorine bleach and 1 halves, quarters, loin, and rump. The quart water. individual stores would cut the meat into retail cuts, such as chops, steaks, roasts, Wash sharp knives individually in soapy ground meat, stew meat, and short ribs. water. It is hazardous to reach into the soapy water to wash several. Don't drop them in Today many packers are placing their the dishwasher either—someone emptying "brand" label on the meat to indicate that it the dishwasher might get cut. fulfills the quality standards set by the packing company. These standards are often If you are going to take runzas with you to more strict than the USDA grading system. eat later, remember they contain foods that spoil easily. Don't keep them at room To meet these standards the packers are temperature more than 2 hours. Reheat them buying cattle, hogs, and lambs that have less throughly in the microwave or oven before external fat and more muscling (the leanDATE. part eating them. of the meat). As a result, producers are changing the way they raise cattle and other Hamburger receives more handling than livestock to meet the demands of consumers. many other meats. Hamburger meat spoils rapidly because grinding greatly increases the OF surface area, which may then become Tol lowing Through contaminated with food-spoilage bacteria. Learn more Uncooked hamburger should be frozen for Are there "branded" meats in your local storage if it is not going to be used within 1 supermarkets? How do they compare with or 2 days. Steaks and roasts may be kept in generic meats inOUT price and appearance? Cook the refrigerator for 3 to 5 days. one of each kind of meat and compare flavor, fat drippings, and quality. If you are going to freeze cuts of meat for IS more than 2 weeks, wrap them in a tight, Study cookbooks, magazines, and menus to moisture-proof wrap. You should either put a discover how different ethnic groups use new wrap on packaged meats or put an extra ground meat. For example, Greek cooking wrap around die supermarket package before often uses ground lamb, while Asian uses freezing it. ground pork. Prepare and sample some of these ethnic recipes. Never thaw frozen meat on the counter. The information: outside of the meat will reach room Join others temperature and bacteria can grow before the Interview a restaurant owner about portion center is thawed. Thaw it in its wrapper in size of meat and preparation methods for the refrigerator. Some microwave ovens have meat on the menu. How much meat is a defrost feature which will thaw meat returned to the kitchen? Do many people ask quickly. for "doggie" bags? currentPlan a picnic or tailgate party menu around a Living ResourcefullyPUBLICATION theme, with runzas as the main food item. "Branded" beef has a new meaning in Teach others modem meat marketing. Traditionally, beef Give a presentation to an agricultural has been marketed asmost a generic commodity commodity group or service organization demonstrating runzas as a main dish. Include THIS the history and how the meat group they represent can be used in the runzas. For Get involved Try making runzas to sell at the 4-H food http://extension.oregonstate.edu/catalogbooth at the county fair. They are economical to make and easy to eat. Runzas would make a satisfying lunch or even breakfast for busy 4-H families at the fair! 12 Lesson 3. In Pursuit of rtuit Key Points heart disease, obesity, and some kinds of In this lesson you'll learn: cancer. Unfortunately, the use of processed foods in the United States is on the rise. • Fruits are great tasting, colorful, and Processing usually includes peeling, packed with vitamins. trimming, and refining, which removes much • Fruits are a good source of soluble fiber of the fiber in our foods. and provide potassium in the diet. • Fresh fruits make delicious cold soups. There are at least two types of dietary fiber, soluble fiber and insoluble fiber. The best Fruits are an important part of our daily diet. dietary source of insoluble fiber is bran. We They add color, flavor, texture, and have heard a lot about bran and its benefits in sweetness. They also provide many nutrients helping to empty the intestinal tract, but as well as fiber, fruits have almost no fat or soluble fiber is just as important and is often protein, but they contain sugar, which is a overlooked. DATE. carbohydrate. Carbohydrates supply the body with energy. The best sources of soluble fiber are fruits and vegetables. So how does soluble fiber Consumers are more discriminating than ever work? SolubleOF fiber includes pectin and gums before. Consumers can demand a more that absorb water. Water in the intestines perfect product—and get it. This is because helps with the digestion of foods and the of recent technology in producing fruits, absorption of nutrients. availability of cold storage facilities, and use of pesticides. The Pacific Northwest fruit OUTHow can you increase the soluble fiber in producer tries to meet the demand for quality your diet? You can eat more fruits and while keeping production costs reasonable. vegetables. Apples are an excellent source of IS pectin, as are some berries. Perhaps that is Beginning with strawberries in May and part of the reason behind the old saying, "an ending with apples in October, fruit is apple a day keeps the doctor away." plentiful in the Pacific Northwest because of the ideal growing conditions. Cold storage facilities and good transportation extend the fresh fruit season. Fresh fruits are available in the Pacific Northwest much of theinformation: year, as you can see in chart on the next page. Fruits and nuts are often combined to create delicious salads, breads, or desserts. In the Willamette Valley of Oregon, 98 percent of the United States' crop of hazelnuts are grown. The other 2 percent are from a few orchards in Washington.current "Filbert" is the PUBLICATIONcorrect name for the tree and nut. The term "hazelnut" is commonly used in marketing and promotion. most THIS Fiber-What's It To You? By including more fiber in your diet, you may decrease some risk factors for diseases For that take a long time to develop, such as http://extension.oregonstate.edu/catalog Fruitful Evidence Isn't sugar a carbohydrate? Why is it okay to About Sugars eat sugar in a fruit and not to eat refined 13 Are you confused with the recommendations sugar? to eat more carbohydrate and less sugar?

Availability of Fresh Fruit in the Pacific Northwest Fruits Jan. Feb. Mar. Apr. May June July Aug. Sept. Oct. Nov. Dec.

• • • • Apples \wy Apricots - -1 ■ Avocados Hfi BG SC SCfiSHtH i i i i DATE. Bananas . ' MBS B5 Berries* OF Cantaloupes ••: >? ;•. ^^ Cherries M Cranberries OUT .._...._ Grapefruit IS • KS * • Grapes, table • Himm_ m m mm ■••.• Honevdews ••. Ki ' ' . Lemons yacH twyjinformation: B£^SS Nectarines ."• .'• • ."• Oranges • * vi: Peaches ••■ *.« Pears ■V" currentW * ^ ttt H PUBLICATION*. - • . • Pineapples •'.•. •"•; •".: • •:: . * — -V- Plums, prunes most ■-■■, RhubarbTHIS • "ft: • - StrawberriesFor Tangerines :••• ,W m http://extension.oregonstate.edu/catalog••. Watermelons •■• ♦Includes blackberries, boysenberries, loganberries and raspberries

Plentiful 1^.^^ Moderate I* * .1 Light [ 1 Little or none Carbohydrates are both sugars and starches. Food Preparation 14 In fact, the body breaks down starch into Cold soup?! Chilled Raspberry Cooler simple sugars so it can be absorbed and used tastes like a fruit smoothie or fruit shake in a for energy. The concern about simple sugar bowl. Chilled soups are fun to serve in the is that the refined product has only calories warm months when fresh fruits are plentiful. and no vitamins, minerals, or other necessary They can be made from many of the fruits food components. grown in the Pacific Northwest. Basic The U. S. Department of Agriculture's preparation requires a fruit puree, a juice or Dietary Guidelines for Americans suggests liquid as the "base," and sometimes yogurt that people should avoid "too much" sugar. or sour cream folded into the liquid before "Too much" is defined as more than 10 serving. percent of your calories. That means that if Try this unusual soup as a beautiful prelude you need 2,000 calories a day to maintain to a summer brunch or luncheon. Because good health, only 200 of them should be the fruits are cooked only briefly, the soup "spent" on sugar. will have a vibrant color and intense 1 teaspoon of sugar: 15 calories fresh-fruit flavor.DATE. The following recipe calls 1 teaspoon of honey: 22 calories for fresh raspberries, but you can use canned 1 slice of firuit (an orange section): or frozen berries. Experiment with other 7 calories plus fiber, vitamin C, fruits orOF combinations of fruits that sound and potassium appealing to you. 12 ounces of punch or soda pop: 145 calories Nutrition Information Although fruit contains the same kinds of per serving sugars as pop, candy, and other high-sugar OUT Food: Serving: foods, it is a better choice because it is a Chilled Raspberry Cooler Vi cup good source of vitamins, minerals, andIS fiber. Calories 165 Carbohydrate 30 g Protein U Fat 5g Percent of RDA (Recommended Dietary Allowance) information:Protein 3 Vitamin A 6 Thiamin(Bl) 2 Riboflavin (B2) 6 Vitamin C 36 Niacin (B3) 3 Calcium 2 Iron 2 current Sodium 1 PUBLICATION Percent of Calories From protein 3 from carbohydrate 70 From fat 27 most THIS For http://extension.oregonstate.edu/catalog Serve Chilled Raspberry Cooler in bowls chilled briefly in the freezer. Garnish with a few raspberries or a sprig of mint. Complement your chilled soup with a muffin made with Pacific Northwest products, such as hazelnuts or cranberries.

You Decide □ Would you make raspberry soup again? □ Did it taste good? □ How did your family or friends respond to the idea of cold soup? DATE. □ Did you assume all your responsibilities? □ Was the cleanup done efficiently? OF If you enjoyed making the raspberry soup, here are two more delicious fruit soup recipes for you to try: Cherry-Berry Soup and Fresh Fruit Gazpacho. OUT

Nutrition Information Try Cherry-BerryIS Soup as an festive per serving appetizer for the winter holidays. It can be served hot or cold, garnished with a spoonful Fbod: Serving: of low-fat yogurt. Like many fruit soups, Cherry-Berry Soup % cup Cherry-Berry Soup requires a puree. The Calories 122 fruit puree is smooth but some of the fiber is Carbohydrate 29 g still present. Protein 2g information: Fat Og Gazpacho is the Spanish term for cold soup. Percent of RDA Gazpacho is traditionally made with (Recommended Dietary Allowance) tomatoes, peppers, and other vegetables that Protein 4 are abundant in the summer garden. This Vitamin A 11 fruit gazpacho uses some of our favorite Thiamin(Bl) 5 fresh fruits that are plentiful in the Pacific Riboflavin (B2) 7 currentNorthwest in the summer. Vitamin C PUBLICATION50 Niacin 2 Calcium 4 Iron 10 Sodium 7 Percent of Calories most THISFrom protein 6 From carbohydrate 91 From fat For 3 http://extension.oregonstate.edu/catalog Management Natters Meal presentation is important, because food that is attractively presented is more likely to be eaten. Fruit is an ideal food to present as an accompaniment. For example, garnishes made from fruit are attractive and fun to make. The soups suggested in this lesson can be presented with different meal services. As you read about the variety of meal services, you will recognize styles that suit your taste and lifestyle. Whether you are using an informal meal service at home or attending a dinner that uses a formal service, here is a description of the most common meal services. DATE. Informal plate service. Fbod is served on individual plates in the kitchen and set on the table beforeOF eating. Family service. Serving dishes are placed on table and passed so everyone can serve themselves. Nutrition Information per serving OUTModified English service. Fbod is brought to the table in serving dishes. One person Fbod: Serving: Fresh-Fruit Gazpacho % cup serves the food onto the plates. As each plate IS is served, it is passed to the person it was Calories 75 prepared for. Carbohydrate 19g Protein lg Formal service. With this service, someone Fat Og must wait on the table. Fbod may be served Percent of RDA on individual plates and placed before the (Recommended Dietary guests, or guests may serve themselves while Allowance) information:the attendant holds the serving dish. Protein 2 Vitamin A 12 Compromise service. A combination of Thiamin(Bl) 7 English and formal service. The main course Riboflavin (B2) 7 of the meal is served at the table. After each Vitamin C 52 Niacin(B3) 5 plate is passed to the guests, the remainder of Calcium 1 the meal is served in individual portions from Iron current 2 the kitchen. Sodium 0 PUBLICATION Buffet service. Fbod and table accompani- Percent of Calories ments are attractively arranged on a table or Fmm protein 4 From carbohydrate 92 buffet. Guests serve themselves. mostRom fat 4 THIS For http://extension.oregonstate.edu/catalog Safety/Storage are bursting with produce, create your own Raw fruits are the food safety expert's salsa recipe. Just to get you thinking, try 17 delight! They can be kept at room peaches and red peppers, cucumbers and temperature without danger of bacterial pineapple, or a combination of apples and growth that can cause illness. Fruits are acid green tomatoes. enough to slow bacterial growth in food Try making ice cubes of fruit juice. When mixtures. They continue to ripen at room you use them in your drink it will last longer temperature. When they reach their peak and taste great, too! ripeness, refrigerate them to slow the ripening process, and use them before they Join others become badly bruised or moldy. At the next potluck, take a beautiful tray of fresh fruits. Try bananas, peaches, pears, apples, and berries. Keep them looking fresh Living Resourcefully by dipping cut surfaces in an acid juice such Most of the original food value of fruits and as lemon or orange juice. vegetables is retained in their juices. When Plan a menu that uses one of the fruit soups juices are diluted with water, their food value DATE. suggested in the lesson. Serve the meal with is lowered. Adding sugar increases the one of the meal services described. calories. Pure fruit juices are labeled "fruit juice." Fruit juices with water added are Teach others OF labeled "fruit drink." Contact your local Extension office and offer to write a brief article for the county newsletter about chilled soups that use Following Through Pacific Northwest fruits. Plan to run the Learn more article when theOUT fruits in your area are Salsa, which is Spanish for sauce, isn't just plentiful. for Mexican food fans. These days salsa can Children are naturally curious and love to describe anything from relish mixtures to cook. CapitalizeIS on this interest by showing a fresh, coarsely chopped ingredients of fruits, youngster how to make a nutritious snack. herbs, vegetables, and juices. The point is to Many of the easiest snacks include fruit, but be creative! Put spicy salsa with beef or be careful of the knives when helping a small chicken. Serve sweet salsa with chicken, chUd. pork, or lamb. When the markets or gardens Get involved Freshlyinformation: squeezed apple cider just might be a best seller at the next county 4-H event. Locate a cider press and sell fresh apple cider made from excess summer apples or windfalls during harvest. Be sure not to use bruised or moldy apples. currentWork with a nutrition program run by your PUBLICATIONcounty office of the Extension Service, or through local churches to develop a "share the harvest" project. Find home gardeners or direct market producers who would be willing to share their excess harvest. Arrange most to have the produce received by people in the THIS community who have special needs. For http://extension.oregonstate.edu/catalog 18 Lesson 4. The Uncommon Potato Key Points numbers of people from these countries Believe it or not, potatoes are a low-fat food! emigrating to the United States. In the early In this lesson you'll learn: 1900's, a mass of Irish emigrated to the United States because the failure of the • It's the "fixings and toppings" that add potato crop in Ireland caused famine. most of the calories. • How cooking and eating customs Each group brings its own cooking and contribute to our American cuisine. eating customs. This moving and mingling of • The potato is very important to the Pacific people adds richness to our heritage and our Northwest economy. cuisine. In the larger population centers of the Pacific Northwest, it is possible to • Potato commissions were established in sample cuisines from all over the world. In each Pacific Northwest state almost 40 one city block you might find Puerto Rican, years ago to support the potato industry. Vietnamese, and DATE.African restaurants. With Thomas Jefferson, our third president, was the right recipes and ingredients, many of the first American to eat french fries. Since these foods can be recreated in your kitchen. then, billions of potatoes have found Each country has specialties that identify its themselves out of the field and into the fryer. OF cooking customs. Special breads, main About 50 percent of the potatoes used for dishes, vegetables, or desserts form the basis frozen french fries in the United States come for a unique cuisine. Many of these from the Pacific Northwest. But remember, specialities are made with potatoes. When french fries are a high-fat food. Enjoy them you consider the variations for serving the occasionally, but don't overdo! OUT potato, alone or with other foods, the potato The potato can be a high value-added is a truly uncommon vegetable. agricultural product. Value is added to ISthe raw commodity by processing or physically changing the product or by adding other features. For example, potatoes grown in the Pacific Northwest take on greater value when they are cut up, fast frozen, and sold as french fries. information: For hundreds of years people have emigrated to this country. The United States is known as the "melting pot" of people from many countries. Political unrest has often caused people to leave their homeland and move to a new land. Recent wars in Vietnam, Laos, PUBLICATIONand Central Americacurrent have resulted in large most THIS For http://extension.oregonstate.edu/catalog Nutrition recommend using oils high in polyunsatu- Although potatoes are a good source of rated fatty acids or mono-unsaturated fatty 19 carbohydrate, they have a bad reputation as a acids whenever possible. Saturated fats may fattening food. How they are prepared, what increase the amount of cholesterol in the you put on them, and how many are eaten all blood, and high blood cholesterol is contribute to the corruption of the innocent associated with heart disease. potato. • Baked or boiled potatoes derive most (92 Food Preparation percent) of their calories from carbohy- Potatoes are used in many different kinds of drates and no calories from fat. foods. Lefse is a Scandinavian flat bread • Mashed potatoes with milk and butter made from potatoes and baked on a griddle. receive two-thirds (64 percent) of their Traditional lefse is rolled paper-thin with a calories from carbohydrate and one-third special grooved rolling pin and turned with a (36 percent) from fat. long, flat "lefse stick" while baking. Often • Hash browns and french fries are about featured on the menu along with the lefse is one-half (52 percent) carbohydrate and lutefisk, or lye-cured cod, served withDATE. about one-half (45 percent) fat. melted-butter sauce. • Potato chips are about one-third (36 percent) carbohydrate and two-thirds (63 OF percent) fat. Calories can sneak into your diet. Think twice about choosing the amount and kind of toppings you use. Beware of sour cream, salad dressings, rich sauces, gravy, OUT margarine or butter, too. Remember you control the calories! Just how many calories are added when fixing or serving potatoes? IS This chart shows how many calories are in 1 tablespoon of some popular potato add-ons: Calories per Food Tablespoon Butter or margarine 100 Bacon bits, real 35 information: Bacon-flavored bits 30 Gravy 25 Sour cream 25 Packaged foods and restaurant food are often prepared with palm or coconut oil, because they are usually the least expensive oils. But they have the most saturated fat ofcurrent the vegetable oils. ManyPUBLICATION health professionals most THIS For http://extension.oregonstate.edu/catalog Nutrition Information Management Natters 20 per serving Good management requires practice and skill. One of these skills is "dovetailing," Food: Serving: Lefse 2 lefse which means keeping two tasks going at the same time. When preparing an entire meal, Calories 200 dovetailing may include doing three or more Carbohydrate 36 g tasks at the same time. Once you have done Protein 4g it a few times, you will realize how complex Fat 4g the art of meal management can be. Percent of RDA (Recommended Dietary As you prepare lefse, you will find it takes Allowance) time and requires dovetailing. To cut down Protein 10 on the time, you can prepare the potatoes Vitamin A 5 Thiamin(Bl) 24 ahead. For example, use leftover boiled or Riboflavin (B2) 11 baked potatoes. To save time, follow proper Vitamin C 9 use of equipment and appliances. Most Niacin (B3) 11 important are yourDATE. good work habits: Calcium 2 Iron 8 • understand cooking terms and directions, Sodium 14 • follow instructions, Percent of Calories • clean OFup as you go along and when you are From protein 8 finished, and From carbohydrate 72 • have all the necessary equipment for From fat 19 measuring, mixing, baking, and cooking. OUTA delicious German potato dish is potato pancakes. Find a recipe and fix potato Safety/Storage pancakes for your Mends after a game or for Wrap lefse in plastic wrap and store in theIS your family at a special Sunday morning refrigerator. To keep lefse longer than 3 to 4 breakfast. Traditionally, potato pancakes are days, wrap tightly and store in the freezer. served with applesauce and sour cream.

information: You Decide □ How did the lefse taste? □ What were some of the dovetailing □ Had anyone in your family tasted this tasks you used while preparing the traditional Scandinavian dish before? lefse? □ Would you make it for your family □ Church dinners in a Scandinavian again? current community often attract large crowds PUBLICATION□ Was the lefse time consuming to fix? when the menu features lutefisk and Could you cook the potatoes, prepare lefse. The traditional foods represent a the mixture, and refrigerate the dough way to keep in touch with the past and until you were ready to cook the lefse? celebrate their heritage. most□ What ideas do you have to reduce the THIS preparation time? For http://extension.oregonstate.edu/catalog rood Preparation Safety/Storage Twice-Baked Potatoes is an appetizing, Be careful when handling hot potatoes. Use a 21 low-fat recipe for preparing potatoes. If you hot pad holder to handle the potato. If you use the oven to bake the potatoes, save get the hot potato on your skin, rinse the area energy by preparing the meat or other parts with cold water immediately. Be sure the of the meal in the oven as well. area is cold before you continue. Hot food sticks to the skin and causes deep bums unless the area is cooled thoroughly.

Nutrition Information per serving

Food: Serving: Twice-Baked Potatoes, One-Half Cottage Style Potato Calories 136 DATE. Carbohydrate 26 g Protein 6g Fat lg PfercentofRDA OF (Recommended Dietary Allowance) Protein 14 Vitamin A 1 Thiamin(Bl) 10 Riboflavin (B2) 7 OUT Vitamin C 22 Niacin (B3) 12 Calcium 3 IS Iron 8 Sodium 12 Percent of Calories From protein 18 From carbohydrate 78 From fat 4 information:

PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog Living Resourcefully Following Through Because of the popularity of potatoes, 22 Learn more consumer demand for potatoes and potato There are more than 40 commodity products is strong. When there is a strong commissions organized in the Pacific economy, people eat out more often or buy Northwest. Some of these commissions more "ready-to-eat" meals to fix at home. employ a home economist to prepare Potatoes are often a part of these meals. information on behalf of the industry. This Check the menu of your favorite fast food person will develop new recipes, write restaurant. How many different ways are general and food page publicity, and potatoes served? represent the commission to the public. Contact a commodity commission that Stop at a grocery store and take an inventory supports one of the foods produced in your of ill the potato products you can find. area. Talk with the home economist or Talk with a friend who works in a fast food consumer marketing specialist about the restaurant and find out how many pounds of skills and training needed to promote a food french fries are cooked each day. product. DATE. The Potato Commissions in Washington, Potatoes in the Pacific Northwest are grown Idaho, and Oregon are among the oldest for fresh market, for processing, and for commodity commissions in the country. A seed. FindOF out if there are potatoes grown in commodity commission is an organization of your area. Are they sold as fresh potatoes, as producers and processors who contribute seed potatoes, or are they processed into money to promote their commodity. french fries and other potato products? The Potato Commission uses the money received from potato producers to fund OUT research and promote the potato industry. One of the goals is to increase the use ofIS potatoes by consumers. Many commodity commissions in the Pacific Northwest support the 4-H program by offering recognition to youth who use their products in 4-H contests and activities. information:

PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog Conventional cooking methods are diflferent Join others from those used with a microwave oven. Grocery stores and restaurants in Washing- Experiment with boiling potatoes in the ton, Oregon, and Idaho are featuring more 23 microwave. Wash, peel, and cube two Pacific Northwest foods. Food lovers debate medium-size potatoes. Divide the potatoes whether or not there is a Pacific Northwest into two microwave-safe dishes. In one dish, cuisine. Some say a new cuisine is emerging cover potatoes with water. In the other dish, because of the fine foods available and the don't use water. Cover both with plastic recipes that have been developed recently. wrap. Microwave separately for 5 minutes Others say it's not a Pacific Northwest each, then test for doneness. Which potato is cuisine, but a wise and creative use of cooked? Explain why you think the uncooked available resources. In either case, the fish, potato did not cook. meats, dairy products, fruits, vegetables, and Visit a bookstore and find the cooking grains grown and harvested in the Pacific section. Identify the books that feature Northwest are some of the best in the world. foreign cuisine and regional cuisine. Are What can you do to promote and encourage there any books that feature foods of the others to use our fantastic foods of theDATE. Pacific Northwest? Are there any cookbooks Pacific Northwest? that feature only potatoes? Write to the Cookbooks are purchased more frequently author of the food or recipe book and ask than any type of book. Many people who about writing as a career or for more OF enjoy food and food customs collect information about a food topic in which you cookbooks. Invite someone who collects are interested. cookbooks to talk with you or ask to see their collection. Get involvedOUT Visit a Scandinavian family in your community. Do they eat lefse? If possible, ask if youIS could learn how to make lefse from someone that knows how. Many food traditions have been preserved, modernized, or modified with each generation. Look at some old recipe books and see how the recipes and ingredients have changedinformation: over time. Adjust some of the recipes to follow today's dietary guidelines. Talk with someone who prepares authentic dishes from their heritage and ask them how they have modernized or modified their recipes because they live in this country. PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog 24 Lesson 5. Catch of the Day Key Points But when new nutrition information is In this lesson, you'll discover: discovered, some promoters immediately see a chance to turn a profit. They exploit our • Fishing is important to the economy of the desire for an easy way to assure good health. Pacific Northwest. It is common to see a product like Omega-3 • Omega 3 is not a new science fiction movie fatty acid promoted as a cure-all or but a type of fatty acid found in seafood. preventative for disease. Consumers should • Eating two or three seafood meals per week beware of pills, capsules, or supplements that may have some healthy benefits for you. contain just one nutrient or food component. • How to prepare cioppino, an Italian fish It's better to rely on food sources of nutrients stew often served in fine restaurants. rather than pills. Food provides a balance of nutrients and other necessary dietary The ocean, rivers, and lakes are an important components, and will not cause problems source of food throughout history in the from overdose. TheDATE. keys to good nutrition Pacific Northwest. Fish products are now still include moderation and variety. being suggested as part of a diet promoting health, and more restaurants in the Pacific Omega-3 fatty acids are found in ocean fish, Northwest are offering seafood or fish especiallyOF those that live in colder water. But entrees to their customers because of fish is also recommended as a menu selection consumer demand. The seafood featured is because it is low in fat. Many people in the often referred to as the "catch of the day." United States eat 40 to 45 percent of their calories in the form of fat, while the OUTrecommendation is 30 percent of calories The Eskimo Mystery from fat. Any way you look at it, seafood The scientific study of the factors that IS and freshwater fish as a regular part of your influence the frequency and distribution of diet makes good sense. diseases in humans is called epidemiology. Epidemiologists have compared the causes of You can defeat the benefits of low-fat fish by death in different countries to the diet in the way it is prepared and served. Broil, those countries. Generally, they found that bake, or poach fish using only herbs and groups of people who have diets high in fat lemon juice for flavor. Deep-fat frying or also have a high incidence of heart information:disease. smothering with rich sauces increases the fat The Eskimos are a notable exception. content of your diet. Even though the traditional Eskimo diet is So if you aren't eating much fish, you should high in fat, Eskimos have a low incidence of consider the "catch of the day." heart disease. Since high-fat diets seem to be related to heart disease, researchers looked at the kind of fatty acids in the Eskimo diet. They found thatcurrent some of the fatty acids in PUBLICATIONseafood, an important part of the Eskimo diet, are different from those in other foods. They are called Omega-3 fatty acids. Researchers began experimental studies to seemost if Omega-3 fatty acids could reduce the THIS risk of heart disease. The results suggest that Omega-3 fatty acids do have a beneficial effect. Further benefits can be obtained by For eating seafood several times a week. http://extension.oregonstate.edu/catalog rood Preparation Cioppino is an Italian fish stew and bouillabaisse (bool-yah-baze) is the cele- brated French version. Because these soups are filled with foods that are plentiful and inexpensive in coastal areas they are a common sight at the table of a commercial fishing family. Cioppino uses a combination offish "just off the hook" prepared in a tomato base. The key is the spices! These include garlic, fennel, thyme, basil, saffron, bay leaves, and parsley. Fresh, frozen, and canned fish, or a combination of all three, can be used in cioppino. Cooking fish is just a matter of heating until flaky. Whatever kind of fish DATE. you choose, don't overcook it! It will be rubbery and tough. OF

Nutrition Information per serving

Food: Serving: Cioppino leup OUT Calories 120 Carbohydrate 8g IS Protein 20 g Fat 5g Percent of RDA (Recommended Dietary Allowance) Protein 47 Vitamin A 14 Thiamin(Bl) 13 information: Riboflavin (B2) 11 Vitamin C 44 Niacin(B3) 21 Calcium 9 Iron 15 Sodium 25 Percent of Calories From protein 52current From carbohydratePUBLICATION 21 You Decide From fat 28 □ Did the cioppino taste good? D Would you make it for your family again? most □ How would you change the recipe to THIS suit your tastes better? □ Now that you have learned the For basics of a fish stew, create your own recipe. Be sure to write down http://extension.oregonstate.edu/catalogwhat you added and the amounts so if you get rave reviews, you can make it again successfully! Management Natters The place setting includes the plates, flatware, 26 The soup base for cioppino can be made in glassware, and napkin for one person. When advance and refrigerated. Five minutes planning a table setting for a meal, before serving dinner, add the fish so it coordinate it to fit the occasion. If you have a won't be overcooked. centerpiece, match the colors to those in the room, the dishes, and the food being served. You can make soup bases or stocks and store The centerpiece should be low enough so them for future use. Don't throw out leftover people can see each other across the table. vegetables and meat bones—use them for a delicious soup base next month. The art of food management is learning to use your Storage/Safety resources for healthful and creative meals. Use fish promptly for the best flavor and the least chance for bacterial growth and How about planning an attractive table spoilage. After the meal, cover and setting to feature your "catch of the day" ? A refrigerate leftover fish immediately. meal in which seafood or freshwater fish is served deserves an attractive table. You can Fresh fish can be frozen, canned, or smoked. have a great feeling of satisfaction and You can get informationDATE. on preserving accomplishment when you serve a seafood and other fish from your county well-prepared meal on an attractively set office of the Extension Service. table. The principles of table setting, which If you areOF going fishing, clamming, or includes table coverings and place settings, crabbing in the ocean, be sure the area is free are based on comfort and convenience. from pollution. At certain times of the year, Table coverings provide the background shellfish are unsafe to eat because of the upon which you arrange the plates and "red tide," a type of algae that grows in flatware (silverware). Table coverings, which OUTwarm water. include placemats or a tablecloth, should be Seafood Pasta Salad makes a great lunch or clean and wrinkle free. Placemats can beIS summer supper dish. Use fresh or canned used for family meals, informal guest meals, fish or try an imitation crab (surimi) product. and entertaining. They are placed in the center of the space allowed for each person, about 1 inch from the table edge. Round placemats are arranged so that one edge of the circle is even with the table edge.information: If you are using a tablecloth, it should be centered on the table and the hem straight and parallel with the floor.

PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog Nutrition Information Following Through per serving Learn more 27 Food: Serving: You have learned how to prepare an Italian Seafood Pasta 1 cup dish using seafood. Now try other Calories 139 international dishes using fish, such as Carbohydrate 14 g Spanish paella, a combination of seafood and Protein 9g rice seasoned with saffron, or Japanese Fat 5g spring rolls. Percent of RDA (Recommended Dietary Smoked fish can be a delicacy in the Pacific Allowance) Northwest because of the variety of fish Protein 21 available. Contact your county office of the Vitamin A 6 Extension Service about smoking fish and try Thianiin(Bl) 12 it at home. Riboflavin (B2) 9 Vitamin C 11 Find out what kind of aquaculture is Niacin (B3) 20 conducted in your state. What speciesDATE. are Calcium 4 raised? How are they processed and sold? Iron 7 Sodium 7 Some universities in the Pacific Northwest offer degrees in the study of aquaculture. If Percent of Calories this topics interests you, findOF out what kinds From protein 28 From carbohydrate 41 of schools offer this program and what kinds From fat 31 of jobs would be available. Visit a fish hatchery or a fish processing plant. Talk withOUT the employees and managers Living Resourcefully about what they do each day. Ask about the Many fish are seasonal and may be available skills and training necessary to work in the in your area only at certain times of the year. fish rearingIS or processing industries. Sports sections of local newspapers often Join others report which fresh fish are "running" in Cioppino or bouillabaisse is often served in nearby lakes and rivers. restaurants located in coastal areas of Read the labels on canned fish for Washington and Oregon. Invite some friends information about food value, number of to join you and visit a restaurant that serves servings, uses and preparation methods. eitherinformation: of these dishes. Compare it to the Remember canned fish that contains the recipe you made at home. What were the bones is a good source of calcium, if you eat differences? the bones. Teach others Many restaurants and grocery stores now People that do not live near the ocean or a offer an imitation seafood product. This body of water often claim they don't know product is called surimi and has tremendous how to fix fish properly. Teach fish cookery potential for use around the world.current It is made to someone you know. from white fish whichPUBLICATION has been processed to resemble different kinds of seafood in taste Get involved Some cultures outside the United States use and texture. Talk with the grocer or a more seafood and fish in meals than we do. commercial fisherman about surimi. What Talk with an international visitor about ways are the laws about advertisingmost this product as he or she prepares fish. Ask how it is seafood? THIS purchased, stored, and prepared. Interview a family whose life work is For commercial fishing. What are the differences between this business and a family farming http://extension.oregonstate.edu/catalogoperation? What are the similarities? What are some of the jobs a teenager can do in a commercial fishing operation? 28 Lesson 6. The Benevolent Bean Key Points The seed is sold to growers in the midwest • If you thought beans were only for baking, and the east coast of the United States. Seed then you don't know beans! is also exported to Canada, Western Europe, Italy, the United Kingdom, and Australia. • The Pacific Northwest produces beans for garden seed and dry beans to eat. • Dry beans, peas, and lentils provide protein Bean Biography and amino acids and, when combined with Since the earliest days of history, dry beans certain other foods, supply high-quality have been important to human survival. We protein. discovered early that preservation of beans • Beans are low in fat, high in fiber, and was simply a matter of letting them dry. As a easy to fix, as you'll discover when you result beans became a year-round source of make ''Soup''erior Bean Soup. nutrients. If you had been an early settler, you would have eatenDATE. lots of beans because Dry beans have always been a favorite for they were easy to grow, storage was simple, their good flavor, protein, and economy. In and they satisfied hunger. the Pacific Northwest, soil, water, and sunlight blend almost perfectly to produce OF uniform, disease-free seed. OUT Comparison of BeansIS With Other Meat Alternates Dietary Food Calories Protein Fat Fiber Cholesterol Calcium Iron (g) (mg) (g) (mg) (mg) (mg) 1 cup cooked dried beans 265 15 0 20 0 84 5.4 3 ounces broiled information: round steak 160 27 9 — 82 4 2.7 3 ounces roast chicken 160 25 6 — 76 12 1.0 3 ounces baked halibut 110 20 3 — 62 11 0.5 2 hard-cooked eggs current160 12 11 — 548 56 2.0 PUBLICATION* Although the iron content of the beans is high, it is less available than the iron in meat, fish , and poultry. See Make Mine Meat, page 8 most THIS For http://extension.oregonstate.edu/catalog Beyond Beans But who might have a protein deficiency "Benevolence" is defined as a generous gift. problem? Someone who lives on a very 29 Beans are indeed a generous gift because restricted diet, less than 800 calories a day, they provide protein, iron, thiamine, or on a diet that excludes an entire food carbohydrate, and fiber in large amounts. group, might develop a protein deficiency. They also include other minerals in smaller When someone exercises so hard that all the amounts, are low in fat and salt, and contain calories eaten are used for energy, protein is no cholesterol. And if that's not enough, they also used for energy rather than for growth. are low in cost, easy to store, and versatile! For example, young ballet dancers or gymnasts may not grow normally because Because beans are included as a choice in the their energy output exceeds their energy meat group we expect to get protein and iron intake. Beans offer a lower protein intake from them. If you compare 1 cup of cooked combined with high fiber and low fat: a good dried beans to 3 ounces of meat, fish, choice for good nutrition. poultry, or two eggs, you see that they have a place in a balanced diet. Dry beans are a source of protein, which is a combination of smaller compounds calledDATE. Because foods supply different amounts of ami no acids. Not all protein is created equal. nutrients, it is important to use a variety of The protein in beans is different from the foods within each food group. If you ate only protein in eggs or in cheese. Each protein is a halibut from the meat group, it would be different combination of aminoOF acids. difficult to get enough iron. If you ate only beans, you would have to eat a lot to get all Although there are many different amino the protein you need. If you ate only eggs, acids, eight of them are "essential" amino your cholesterol intake would be very high. acids. They must be supplied through the diet But if you eat different foods from the meat since our bodiesOUT cannot produce them. Our group, the average intake of the needed bodies make some amino acids from the food nutrients is likely to meet your dietary needs. we eat. These are called "non-essential" amino ISacids. Protein is important to your growth and to help replace worn-out body cells. You need it to make the enzymes and hormones that your body requires for good health. It is also important in the immune system, which helps your body fight infection and disease. In this country, a lack of protein is not a major information: problem.

PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog So what's this got to do with beans? The rood Preparation 30 protein in beans is low in one of the essential Before cooking dry beans, always inspect amino acids. However, rice and other grains them and remove any discolored beans or contain the essential amino acid missing from foreign material. Wash the beans in cold beans. water. When cooking beans, use 3 to 4 cups Rice is low in a different amino acid, but of water for every cup of dried beans. One beans have this amino acid in abundance. So cup of dried beans equals 2 to 2% cups when you eat a taco dinner with beans and cooked beans. rice, you have two proteins with different Treat beans tenderly. Boil beans gently and limiting amino acids. Together you have a stir only a little so the skins don't break. If high-quality protein. Since both beans and your recipe calls for an acid food—lemon rice are low-cost and low-fat foods, you win juice, vinegar, or tomatoes—add the acid two ways—by being nutrition and cost ingredient when beans are almost done. conscious. Acids slow down the softening process and The amino acids of protein build body cells, the cooked beans will be hard if acid is added enzymes, and hormones for good health. To early in the cookingDATE. process. obtain the amino acids you need, eat a Dry beans must be soaked before cooking. combination of vegetables or a combina- They can either be soaked 6 to 8 hours or tion of vegetables and meat. soaked byOF the quick method. Quick method Wash and drain beans. Put beans in a large OUTkettle, cover with water and bring to a boil. Boil 2 to 3 minutes. Remove from heat, let the beans soak in the hot liquid for 1 hour. IS Return the beans and liquid to a boil and 4 cook gently until beans are tender. -"A

information:

PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog

,*M** You Decide 31 □ Did the "Soup"erior Bean Soup □ Did you have trouble finding all the taste good? beans the bean soup recipe called □ Did the soup look good? for? Now that you have tried this □ Were the beans tender and cooked combination of beans, you can properly? choose your own combination of beans and lentils. □ Were some beans overdone while others were not quite cooked? How □ What would you do differently to can you avoid this next time? improve the preparation, serving, and cleanup?

Regular method Bean mix Wash and drain beans. Cover the beans with A bean mix can include lentils, split peas, water and soak them in a large kettle 6 to 8 and pearl barley for interest and flavor.DATE. It hours or overnight. Cover the kettle and cook should be mostly beans. To make your bean the beans gently until tender in the water in mix choose from the following: which they were soaked. lentils red beansOF northern beans split peas Sometimes beans are overlooked because dry black beans kidney beans beans take several hours to soak and cook. If pearl barley navy beans you want to cook beans, but will be at school pinto beans black-eyed peas all day, soak the beans the night before, then cook them in a slow cooker all day. With OUT some slow cookers, you may need to boil the presoaked beans several minutes to soften IS Nutrition Information them before you put them in the slow cooker. per serving You might think that cooking beans in the Food: Serving: microwave would speed up the soaking "Soup"erior Bean Soup leup process. However, beans need to soak in the Calories 274 water to absorb the liquid. Microwaving the Carbohydrate 27 g beans only heats the water; the beans don't information:Protein 21 g soften because they don't absorb the water. Fat 9g Percent of RDA The mixture of beans listed here makes a (Recommended Dietary bean soup that is "superior" for a hearty Allowance) meal for the family and a favorite at the Protein 48 community soup supper. For a holiday Vitamin A 4 bazaar, sell attractive gift packages of the Thiamin(Bl) 42 bean soup mix. Serve samples of the soup Riboflavin (B2) 14 current Vitamin C 15 and your sales willPUBLICATION soar! Niacin (B3) 27 Calcium 5 Iron 21 Sodium 29 most Percent of Calories From protein 31 THIS From carbohydrates 39 For From fat 31 http://extension.oregonstate.edu/catalog Management Matters If you buy dry beans or other food in bulk 32 You can use a pressure cooker to cook beans, you will need to store them in air-tight, but be sure to follow the guidelines for moisture-tight containers. Find attractive, pressure-cooking beans. clean containers to complement the decor in the kitchen. If necessary, label the containers Consider using canned beans if you are in a so you'll find the beans easily. hurry. Do you notice a difference in quality between canned beans and cooked dry beans? Cooked beans are a perishable food, so don't leave them at room temperature for more Soak and cook dry beans and store them in 1- than 2 hours. Cover and refrigerate leftovers or 2-cup portions in the freezer. The cooked immediately. beans will then be ready to add to your favorite recipe. Living Resourcefully Avoid wasting food by using leftover bean What kinds of canned or dry mix soups do soup to make delicious baked beans. If you eat? Look at the labels to see how they necessary, remove some liquid. Add a bit of rank nutritionally. Some manufacturers are molasses, ketchup, and brown sugar to the changing their productsDATE. nutritionally by leftover beans and bake in the oven or adding less sodium. What foods could be microwave for an appetizing, easy supper served with or added to each soup to improve dish. its nutritionalOF value? If you are cooking for just yourself or a small Compare your homemade bean soup to a family, a large pot of beans may be too much commercially canned bean soup. How do of a good thing. Try freezing the bean soup they compare in cost, taste, and appearance? in small or individual portions for hearty Which soup do you prefer? lunches and suppers. OUT Some grocery stores are beginning to offer When you are in a hurry and want to eat computers as a shopping aid. If you can't legumes, try lentils. They don't need toIS be find what you are looking for or want presoaked and can be cooked and ready to nutritional information about a product you eat in 30 minutes. can consult "Computer Information Centers." Most of these computers offer an Safety/Storage aisle directory, nutrition information, and a Store dry beans in a tightly covered container changing list of recipes. Some even offer in a cool dry place. Properly stored,information: dry in-store coupons and specials. beans last indefinitely.

PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog Following Through Join others Find out what church and community groups Learn more in your area are doing about world hunger. 33 Some cultures are primarily vegetarian. In How could you help? these cultures, people use mixtures of legumes (beans, peas, and lentils) and grains Teach others as sources of protein. Investigate food In fall or winter talk with the home patterns of several groups who do not use economics agent of your county Extension meat. Which or their dishes contain both office and ask to write a feature on grains and legumes? bean soups. In the feature, mention the high-quality protein, low-cost advantages of Plan a nutritious meal that includes beans but beans. Include four or five bean recipes you not meat, fish, or poultry. have tested. Most people think of bean soup as a hearty Get involved autumn or winter food. Soak and cook a Prepare bean soup mix in attractive gift small amount of the bean mix. Do not add packages. Sew calico fabric bags and tie with other soup ingredients. Salt and season as brightly colored yam. Attach the beanDATE. recipe desired. Then experiment with preparing a and a serving suggestion to the package. The marinated bean salad for summer meals. bean packages make attractive gifts or a Green pepper, onion, celery, and a light unique sale item for farmer'sOF markets or vinegar and oil dressing make a perfect salad bazaars. for summer picnics or sandwich suppers. Promote the bean industry of the Pacific Look for other bean soup recipes and Northwest. Sponsor a bean cook-off! Work compare ingredients. Try other recipes to see with a local producer and advertise the event which your family likes best. with the local OUTmedia. Be sure to mention that your 4-H club is sponsoring the event. Ask local communityIS leaders or restaurant owners to serve as judges. Give prizes for the most original recipe and the best flavor. Sell packages of the bean soup mix to cover any prizes or expenses. A local bean grower or bean company might be willing to co-sponsor theinformation: event.

PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog 34 Lesson 7. Wheat Street Key Points Washington; Oregon; and Lewiston, Idaho In this lesson you'll learn: have outstanding port facilities to market Pacific Northwest wheat to Asian consumers. • The production of soft white wheat in the These terminal elevators hold supplies of soft Pacific Northwest has a tremendous white wheat and other wheat types so buyers economic impact on our economy. can be efficient and flexible in their grain • Turnovers, meat pies, enchiladas, and purchases. Wheat shipped from the Pacific ravioli represent different ways cultures Northwest ports has a very low incidence of combine a wheat product with other food insect infestation because of its lower groups. In this lesson you'll learn to make moisture content and the sanitation Chinese potstickers. procedures used. • There are some facts and myths about carbohydrate loading and training for athletic events. DATE. When something tastes good, you like to eat it. When something is nutritious, you feel good eating it. Wheat combines good taste OF with good nutrition. From casseroles to crackers, pastries to pasta, wheat is delicious, versatile, and easy to prepare. A couple of decades after Lewis and Clark OUT explored the Pacific Northwest, pioneer farmers started growing soft white wheat, a type of wheat that's good for making pastryIS and noodles. The Pacific Northwest was an ideal growing environment. During the last 160 years, the production of soft white wheat has greatly increased, making the Northwest the nation's soft white wheat capital. The Pacific Northwest soft white wheatsinformation: have excellent flavor, soft texture, and exceptional milling properties. These are all desirable qualities when making foods from the wheat. PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog Soft white wheat grows better in the Pacific "I'm in training so I'm going heavy on the Northwest than anywhere else. This carbohydrates." production of soft white wheat has a 35 What does all this really mean? How does tremendous economic impact on the food do its job for us? economy of the Pacific Northwest. The major sources of energy, calories, come Research on wheat production has been from carbohydrates and fats. Sugar, starch, conducted by plant scientists at Washington and cellulose are carbohydrates. Simple State University, Oregon State University, carbohydrates or sugars and complex and the University of Idaho for more than 90 carbohydrates or starches have about the years. One of the founders of genetics in this same calorie content. Before you jump into a country was Dr. W.J. Spillman, whose diet of candy bars and pop, remember that wheat research at Washington State foods high in sugar generally contain little or University resulted in the development of no vitamins and minerals. four commercial wheat varieties. Other Northwest wheat researchers have made great Because many of the foods we eat have been contributions to the development of refined or processed, almost everyone DATE.should high-yielding wheats. increase the amount of complex carbohy- drates and fiber he or she eats. Complex In many countries, the high-yielding wheat carbohydrates are digested more slowly and varieties have made it possible for these provide the body cells with aOF steady supply nations to be able to produce enough food for of easily used energy. Cellulose is not their people. Plant scientists continue digested by humans and yet is part of the research to develop disease-resistant strains fiber you need for good health. The fiber in of wheat. whole grains is primarily an insoluble fiber which helps foodsOUT through the digestive Stay Tuned for the system. Carbohy-Lights... Wheat ISproducts are good sources of complex If you've ever heard adults talk about carbohydrate. Whole wheat products also food—and who hasn't—you've probably provide fiber. By eating more foods with heard them say things like: wheat and other grains in them, you can "I'm counting calories." increase the amount of carbohydrate in your "I'm trying to cut down on carbohydrates diet. and increase my intake of fiber." Becauseinformation: carbohydrates are a source of easily used energy, some athletes use "carbohy- drate loading" to increase the supply of carbohydrate (glycogen) in their muscles.

PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog Caution: Carbohydrate An example of a high-carbohydrate, low-fat Loading Zone lunch is spaghetti with a tomato-vegetable 36 sauce, fruit salad with lemon-yogurt Carbohydrate loading is carrying the high dressing, oatmeal cookies, and skim milk. carbohydrate diet to the extreme. It includes exercising the muscles to exhaustion and then eating a high-carbohydrate, low-protein, rood Preparation low-fat diet. Carbohydrate loading is What's your favorite food? If you're like supposed to increase the glycogen in the most young adults you might say pizza, muscles and is a technique used by cinnamon rolls, or tacos. In northern China, endurance athletes such as cross-country the soft white wheat produced in the Pacific skiers or marathon runners. Since most of Northwest is used to make a favorite you are not on the Olympic ski team or don't food—Potsticfcers. run marathons every weekend, carbohydrate loading is not for you. In fact, carbohydrate Potstickers, savory filled dumplings, look loading is probably only effective a few as though they might stick to the pan, but can times during an athlete's career and should easily be scoopedDATE. out with a spatula. They only be done under the supervision of a are not fried but are simmered in a broth until professional trainer when there is medical done. Serve them as an appetizer or with supervision. soup orOF salad as a meal. Remember that carbohydrate loading is effective only in endurance events, those that are continuous and long term. It will not increase your performance in most athletic You Decide activities including wrestling, volleyball, OUT□ What part of preparing the sprinting, high jumping, swimming, football, potstickers was the most interesting and tennis. to you? IS □ What was the most tedious or the The alternative for the athlete is to eat a high most uninteresting? Does this give complex-carbohydrate, low-fat diet with you any ideas about what you adequate but not excess amounts of protein. enjoy most about food preparation? Many athletes concentrate on a high □ How did the potstickers taste? Did carbohydrate pre-event meal before the game your family think they were a or race. This meal would include fruit, fruit special treat? Would you make juice, vegetables, breads, and pasta but limit information:them again? high-fat toppings or sauces. An example of a high-carbohydrate, low-fat breakfast is: □ Compared to other main dishes Orange juice with a "wrapper" like meat pies or Oatmeal with bananas and skim milk ravioli, would you say potstickers Whole wheat toast with jelly, were easier or more difficult than no butter or margarine some of the other foods you've PUBLICATIONSkim milk current prepared? most THIS For http://extension.oregonstate.edu/catalog 37

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PUBLICATIONcurrentiiSr:-'-'-. most THIS For http://extension.oregonstate.edu/catalog Nutrition Information Flour and other grain products may become per serving infested with weevils. Be sure to check these 38 products every other month or so. Call your Food: Serving: county office of the Extension Service to Potstickers 12 potstickers learn how to get rid of weevils if you notice Calories 662 them in your flour. Carbohydrate 70 g Protein 44g Glass jars with metal lids are good storage Fat 22 g containers. Plastic bags and some plastic Percent of RDA containers will not keep the weevils or (Recommended Dietary rodents out. Allowance) Protein 93 Vitamin A 10 Management Matters Thiamin(Bl) 113 Rolling out the pot sticker dough will require Riboflavin (B2) 47 a large work surface. Take a look at the work Vitamin C 17 center in your kitchen. Does it help make Niacin (B3) 81 DATE. Calcium 18 food preparation and meal serving more or Iron 37 less efficient? Sodium 64 You can use a variety of equipment to make Percent of Calories pot stickers.OF A wok is big enough to push From protein 27 some of the pot stickers to one side while From carbohydrate 43 From fat 30 others finish cooking. An electric skillet Each potsticker is 55 calories works well because the temperature can be controlled. You may also want to use a food OUTprocessor, a cleaver, or a Rench knife in preparing the food. Storage/Safety IS Pot stickers can also be fried or boiled or White flour will keep almost indefinitely steamed. The Chinese usually steam then- when it is kept cool and dry, and is not food in bamboo baskets placed over a pot of contaminated with insects or rodents. boiling water. You can create a steamer by Unrefined products like whole wheat flour combining cooking equipment. If you are contain the fat-rich germ of the kernel, which steaming, remember to always lift the lid will become rancid after a few weeks. The away from you to avoid being burned. storage temperature determines theinformation: length of storage time. Chinese cooking requires that you be especially efficient in the kitchen because much of the preparation occurs near the end. Take a look at your kitchen work center. Does the refrigerator open into or away from the work center? Can you get into the current cupboards easily? Is the equipment you use PUBLICATION the most easy to get to? Try making the work center in your kitchen more efficient for food preparation and storage. most THIS For http://extension.oregonstate.edu/catalog The time-consuming task in Chinese cooking Find a recipe and try making pierogi. Pierogi is mainly in preparation: slicing vegetables, is a favorite Polish dish although variations cutting meat in small pieces, and forming can be found in Russian, German, and 39 bite-size pot stickers. Czechoslovakian cooking. Pierogi are small dumplings filled with mashed potatoes, Because much of the time is spent in cheese, cabbage, meat, or mushrooms. The precooking you can plan to chop, mince, or dumplings are boiled or fried and served with dice well ahead of the cooking time. Be sure sour cream. to refrigerate these pre-prepared foods so they remain safe to eat and nutritious. When Think about your favorite meal and the the guests arrive, you are ready to cook carbohydrates and fat in it. If there is a high fresh, appetizing food. amount of fat in relation to carbohydrates, plan a revised menu to reduce the fat. Living Resourcefully Try other main dishes that have "an inside Many people enjoy cooking Chinese food and an outside" like enchiladas, ravioli, pot and many more enjoy eating it! It makes pies, or turnovers. DATE. sense to follow Chinese food habits. Chinese Join others food is healthful because it uses little fat and Plan a day's menu for a young person who small amounts of lean meat, and the will be playing in an evening basketball vegetables are cooked crisp to keep the tournament. A pre-game mealOF should include nutrients. The main staple of the Chinese diet familiar foods that are relatively low in fat. It is rice, which is high in carbohydrate and should have complex carbohydrates rather low in fat. Most Chinese food is economical than sugar. It can include a moderate amount to prepare and their cooking methods require of protein but should not be high in protein. little ftiel. The food is cut into bite-size Remember to drinkOUT plenty of water before, pieces so it cooks more quickly. during, and after the game. Compare the cost of preparing a traditional Have a JapaneseIS or Chinese friend show you Pacific Northwest meal or German meal how to cut vegetables oriental-style. compared to a Chinese meal. Consider food costs, nutrition, and energy use. Many markets or outlets sell "day-old" bread products. Investigate the types of products sold and compare their prices with information: those of fresh products. How can "day-old" products be used to stretch the food budget?

Following Through Learn more Try fixing potstickers with a filling currentyou have created. Use the foodPUBLICATION preparation skills and what you have learned about wheat products in your creation. most THIS For http://extension.oregonstate.edu/catalog Lesson 8. Vegetables: 40 The Picture of Health

Key Points The vegetable industry has benefited greatly In this lesson you'll discover: from "value added" technology. Onions, sweet com, snap beans, green peas, squash, • Vegetables as a good source of vitamin A pumpkins, broccoli, and cauliflower all can and soluble fiber. be changed through processing to add value • "Value-added" has a special meaning for for the consumer. Each step of processing or vegetable producers in the Pacific physically changing a product adds value to Northwest the consumer. Carrots are appealing when • Consumers are buying more vegetables sold fresh, but dicing and adding them to than ever before. frozen vegetable mixtures or soups with • Healthful and creative ways to prepare and spices makes themDATE. a value-added product. serve vegetables. Look at supermarkets for value-added fresh Have you ever noticed how many young produce. You may find coleslaw mixture children like fresh broccoli? Today children ready for the dressing, prepared salads, a have more fresh vegetables to choose from varietyOF of melons cut and packaged together, than their parents did and maybe even more or even melon balls. The delicatessen section than were available to their older brothers of the supermarket often has many and sisters. More children are familiar with value-added products. and like to eat a large variety of vegetables. OUT Vegetables have taken on a new image. Nutrition Many varieties of vegetables come in We need vitamin A for the normal miniature sizes, allowing for creativityIS in development of the skin and mucous meals. Examples include tiny ears of com, membranes of the mouth, nose, lungs, and finger-length squashes, miniature carrots, digestive system. A diet that includes and cherry tomatoes. adequate vitamins A and C helps the body Many specialty vegetables are found at food protect itself against colds and other stands, grocery stores, and U-pick infections. operations. In the Northwest, manyinformation: U-pick farms and truck farms are in western Washington and Oregon. Vegetable producers are plentiful in the inland river valleys such as the "Treaure Valley" of the Snake river in Idaho and the Yakima Valley of Washington. PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog Green and dark yellow vegetables are good Fresh-out-of-the-garden vegetables are the sources of Vitamin A in the form of most nutritious. Plan to buy vegetables at the carotene. There is evidence that eating foods peak of the local season for the best buy in 41 rich in carotene may reduce the risk of nutrition as well as quality. The guide on the cancer. Carotene is sometimes called next page will help you know when fresh "pro-vitamin A" because your body changes vegetables are available. it into vitamin A before it is used. If you Vegetables that are frozen or canned at their don't get enough Vitamin A, abnormal cells peak are nutritious. In fact, they may have may replace normal cells. These abnormal more nutrients than those that were picked cells may lead to the development of cancer many days ago and have been shipped and cells. held in cold storage for several days before In developing countries where people have they appear in the fresh produce section of inadequate diets, the most common cause of your store. blindness is a lack of vitamin A. When you cook vegetables, think about how If vitamin A can prevent cancer, why bother to retain each vegetable's color, flavor, eating vegetables, why not just take a pill? texture, and vitamins. Some B vitaminsDATE. Nutrition is not that simple. Every day we easily dissolve in cooking water. If you pour learn new information about how vitamins your cooking water down the drain, these and minerals interact to keep our bodies vitamins will go down the drain,OF too! Some healthy. You need to be a good consumer of vitamins can also be destroyed by nutrition information to evaluate advertising overcooking. information and make wise decisions. Here are some suggestions to lessen the loss Sometimes businesses exploit a discovery to of vitamins when cooking vegetables: catch the interest and dollars of • Wash vegetablesOUT quickly to remove the dirt health-conscious consumers. Learn to ask but do not soak in water. Peel vegetables questions when nutrition information is only if necessary since the peel protects the "new" or a product is claimed to prevent or IS nutrients from escaping in some cure some conditions. vegetables. When you get nutrients from food, they are • Leave vegetables whole or cut them into in the company of other nutrients and large pieces so there will be less surface calories, fiber, fat, or protein. It is difficult area for the nutrients to be touched by the to overdose on vitamins or minerals if you water.information: rely on food to provide them. And besides • Cook in a small amount of water. the major nutrients, you also get trace • Cover cooking pan with a tight-fitting lid to amounts of other necessary nutrients. help vegetables cook quickly. Vegetables also provide fiber, protein, and • Cook for only a short time. Overcooking carbohydrates, and most are low in fat. Some destroys nutrients. vegetables, including broccoli and kale, are • Consider steaming vegetables instead of good sources of iron and zinc. Vegetables are boiling them. often a mainstay in weight managementcurrent • Cooking vegetables in the microwave programs becausePUBLICATION they provide needed conserves the nutrients. They cook quickly nutrients and are low in calories. They and require little, if any, added water. provide texture, color, and flavor, and because of the fiber they give you that "full" • Serve immediately for the best flavor and most texture. feeling.THIS For http://extension.oregonstate.edu/catalog Availability of Fresh Vegetables in the Pacific northwest 42 Vegetables Jan. Feb. Mar. Apr. May June July Aug. Sept. Oct. Nov. Dec.

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^H Plentiful L^_J Moderate * Z Ligl it ] Little ornon e Don't Violate the Vegetables! Vegetables are easy to fix and add color and nutrients to a meal. They can stand alone or be combined with other foods to create a spectacular main dish. Often a beautifully prepared meal can be spoiled because the fresh vegetables are overcooked and mushy. Don't cook vegetables too long! They should be cooked until fork-tender and slightly crisp. Try steaming or stir-frying vegetables instead of boiling them for a long time. Timing is crucial in vegetable cookery. As you prepare the savory vegetable recipe, ask yourself what part they will play in the menu. Meal management and preparation begins with a menu. Start by dividing the DATE. food in your menu into four parts: 1. Foods that will take an hour or longer to cook. OF 2. Foods that can be fixed in advance, like the day before, then refrigerated. 3. Foods that take less than an hour to cook. 4. Foods that can be fixed at the last minute. OUT What category are the savory vegetables in? Allow time for preparing the food, plus the cooking time. It will be easier for you to IS judge the preparation time when you list the steps involved in the recipes. If you think it will take 10 minutes to assemble a vegetable dish, begin to prepare the vegetables 10 minutes ahead of time before the dish needs to cook. Nutrition Information information:per serving

Food: Serving: Savory Vegetables V-2 cup Calories 65 Carbohydrate 9g Protein 3g Fat 2g current Percent of RDA PUBLICATION(Recommended Dietary Allowance) Protein 6 Vitamin A 90 Thiamin(Bl) * most Riboflavin (B2) 11 THIS Vitamin C 50 Niacin (B3) 4 Calcium 8 For Iron 4 Sodium 0 Percent of Calories http://extension.oregonstate.edu/catalogFrom protein 18 From carbohydrates 55 From fat 27 Safety/Storage 44 You Decide Unopened canned vegetables, whether home □ Did the savory vegetables still have canned or commercially canned, will keep a slightly crisp texture? for many months if stored in a cool, dry □ Did they still have a bright color place. Use one season's supply before the when served? next year's crop comes to harvest or to □ Did you fix the vegetables so the market. least amount of vitamins were lost Frozen vegetables should be kept at 0oF or during cooking? colder for the best flavor. If the temperature □ Did the savory vegetables taste goes above 0oF or if the packaging is not good? airtight, vegetables may become freezer □ What did you serve with the burned and develop large ice crystals. The vegetables? Did you plan your meal vegetables are still safe to eat but they will be management and preparation time lower in quality and flavor. from your menu? If you don't know whether home-canned vegetables were DATE.processed according to the latest USDA recommendations, be sure to boil them at a rolling boil for 10 minutes before OFserving. For example, do not use home-canned green beans in three-bean salad unless they have been boiled after opening. After canned vegetables are opened, they should be removed from the can and treated OUTlike other perishable foods. Refrigerate IS leftovers promptly.

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PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog Nutrition Information Following Through per serving Learn more 45 Food: Serving: Take a tour of a grocery store. Choose one Vegetable Souffle 1 serving vegetable and make a list of vegetable Calories 190 combinations you find in the frozen food Carbohydrate Hg section. Prepare a vegetable combination Protein 8g dish from fresh vegetables. Compare the cost Fat 13g of what you prepared and what it would cost Percent of RDA if you bought the combination already (Recommended Dietary prepared. Allowance) Protein 17 Interview a youth who has started his or her Vitamin A 84 own horticulture business. What kind of Thiainin(Bl) 9 money, land, and equipment did he or she Riboflavin (B2) 19 need? If the youth is making a profit, what is Vitamin C 20 Niacin (B3) 4 he or she doing with the money? How wouldDATE. Calcium 10 he or she advise another youth who wanted Iron 7 to do the same on a part-time basis? Sodium 0 Join others Percent of Calories Tour the produce department OFof a From protein 16 From carbohydrates 23 supermarket and interview the produce From fat 61 manager. How often do they get fresh vegetables? What is the "shelf life" of different types of vegetables, such as root vegetables, comparedOUT to lettuce or tomatoes? Living Resourcefully Talk with your county agent of the Extension Has the availability of fresh vegetables Service ISand ask about Master Gardeners and changed your eating habits? What form of Master Food Preservers and the services they vegetables do you prefer—raw, canned, or provide. These volunteers are well trained frozen? and have a good understanding of the Choose your favorite vegetable and find all vegetable crops grown in the area and how the forms in which it is available. If some of they can be preserved properly. the forms are "value-added," could you Talkinformation: with someone who works in a cannery duplicate their preparation at home? in the Pacific Northwest. What kinds of hours, skills, and requirements do they need? Get involved Find out about gleaning in your area. Picking up vegetables after the harvest and sharing the produce with families in need is a great currentcommunity service project. Find some PUBLICATIONfriends and glean for giving! If mechanical harvesting is done in your area but not gleaning, consider starting a gleaning project most for your community. THIS For http://extension.oregonstate.edu/catalog Lesson 9. Foods of the Future 46 (optional activity)

There is no question that we are living in In this optional activity you will discover: times of great change, and the world of food • Some current consumer trends and how reflects that change. Our eating habits and they relate to food and food buying. what we expect from our food dollar are • How health and fitness trends relate different. The number of single-person or directly to the foods we eat. older-person households has increased. • How we prefer to have our food packaged. Technology has changed the world of food: there are products developed just for • That the food industry is interested in you microwave ovens. Other foods are marketed as a consumer. to appeal to our interest in fresh, nutritious • That you may fit in perfectly in a career of foods and, of course, to our desire for food science andDATE. technology. convenience. Check with your leader about this These times of change in food and food supplemental lesson. It is outlined in the production are important issues for the Foods of the Pacific Northwest, Unit 3 Leader Pacific Northwest. Why? Because change Guide,OF PNW 338. affects the production, research, and development of food products grown and produced in this region. OUT IS

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PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog Planning Guide Attach additional sheet of paper if necessary. Step 1: Set a goal. What topics interest me, that I might want to learn about this year?

What activities do I want to participate in?

What topic/activity have I never tried before that I want to try this year?

Step 2: Make a preliminary plan. What will I need to carry out the goals I listed above? DATE.

Where can I get information that will help me reach my goal(s)? OF

Are there resource people in my community who can and will help? Consider home economists, dietitians, 4-H leaders, Extension agents, neighbors, and parents. OUT How can I share what I have learned? IS

Preliminary Plan Activities I want to participate in. Topics I want to learn about information: Ways I will share Step 3: Carry out your plan. What I plan to do When I plan to do it current Date it is completed PUBLICATION Step 4: Evaluate. Did I reach my goal? Howmost did I do? How did I feel about my work? If I couldTHIS change something, what would I do differently next time? For What did I learn about the topics that interested me? http://extension.oregonstate.edu/catalog What did I learn in the activities I participated in?

How did I share what I learned? How did others respond? DATE. OF

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PUBLICATIONcurrent most THIS

Pacific NorthwestFor cooperative Extension bulletins are joint publications of the three Pacific Northwest states—Oregon, Washington, and Idaho. Similar crops, climate, and topography create a natural geographic unit that crosses state lines. Since 1949 the PNW program has published more than 300 titles. Joint writing, editing, and production has prevented duplication of effort, broadened the availability of faculty specialists, and substantially reduced costs for the participating states. http://extension.oregonstate.edu/catalog Published and distributed in furtherance of the Acts of Congress of May 8 and June 30, 1914, by the Oregon State University Extension Service, O.E. Smith, director; Washington State University Cooperative Extension, F.L. Poston, director; the University of Idaho Cooperative Extension Service, H.R. Guenthner, director; and the U.S. Department of Agriculture cooperating. The three participating Extension Services offer educational programs, activities, and materials without regard to race, color, national origin, sex, or disability as required by Title VI of the Civil Rights Act of 1964, Title IX of the Education Amendments of 1972, and Section 504 of the Rehabilitation Act of 1973. The Oregon State University Extension Service, Washington State University Cooperative Extension, and the University of Idaho Cooperative Extension Service are Equal Opportunity Employers. 2.50/2.50/2.50