Kentucky Wic Farmers' Market Nutrition Program (Fmnp)
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KENTUCKY WIC FARMERS’ MARKET NUTRITION PROGRAM (FMNP) RECIPE BOOK Recipes for Farmers’ Market Fruits and Vegetables “WIC is a registered service mark of the Department of Agriculture for USDA’s Special Supplemental Nutrition Program for Women, Infants and Children.” This institution is an equal opportunity provider. Developed By: Department for Public Health Division of Maternal and Child Health Nutrition Services Branch 275 East Main Street, HS2W-D Frankfort, Kentucky 40621 (502) 564-3827 Revised March 2019 For questions contact: [email protected] Or (502) 564-3827 In accordance with Federal civil rights law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, the USDA, its Agencies, offices, and employees, and institutions participating in or administering USDA programs are prohibited from discriminating based on race, color, national origin, sex, religious creed, disability, age, political beliefs, or reprisal or retaliation for prior civil rights activity in any program or activity conducted or funded by USDA. Persons with disabilities who require alternative means of communication for program information (e.g. Braille, large print, audiotape, American Sign Language, etc.), should contact the Agency (State or local) where they applied for benefits. Individuals who are deaf, hard of hearing or have speech disabilities may contact USDA through the Federal Relay Service at (800) 877-8339. Additionally, program information may be made available in languages other than English. To file a program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, (AD-3027) found online at: How to File a Complaint, and at any USDA office, or write a letter addressed to USDA and provide in the letter all of the information requested in the form. To request a copy of the complaint form, call (866) 632-9992. Submit your completed form or letter to USDA by: (1) mail: U.S. Department of Agriculture Office of the Assistant Secretary for Civil Rights 1400 Independence Avenue, SW Washington, D.C. 20250-9410; (2) fax: (202) 690-7442; or (3) email: [email protected]. This institution is an equal opportunity provider. De conformidad con la Ley Federal de Derechos Civiles y los reglamentos y políticas de derechos civiles del Departamento de Agricultura de los EE. UU. (USDA, por sus siglas en inglés), se prohíbe que el USDA, sus agencias, oficinas, empleados e instituciones que participan o administran programas del USDA discriminen sobre la base de raza, color, nacionalidad, sexo, credo religioso, discapacidad, edad, creencias políticas, o en represalia o venganza por actividades previas de derechos civiles en algún programa o actividad realizados o financiados por el USDA. Las personas con discapacidades que necesiten medios alternativos para la comunicación de la información del programa (por ejemplo, sistema Braille, letras grandes, cintas de audio, lenguaje de señas americano, etc.), deben ponerse en contacto con la agencia (estatal o local) en la que solicitaron los beneficios. Las personas sordas, con dificultades de audición o con discapacidades del habla pueden comunicarse con el USDA por medio del Federal Relay Service [Servicio Federal de Retransmisión] llamando al (800) 877-8339. Además, la información del programa se puede proporcionar en otros idiomas. Para presentar una denuncia de discriminación, complete el Formulario de Denuncia de Discriminación del Programa del USDA, (AD-3027) que está disponible en línea en: How to File a Complaint. y en cualquier oficina del USDA, o bien escriba una carta dirigida al USDA e incluya en la carta toda la información solicitada en el formulario. Para solicitar una copia del formulario de denuncia, llame al (866) 632-9992. Haga llegar su formulario lleno o carta al USDA por: (1) correo: U.S. Department of Agriculture Office of the Assistant Secretary for Civil Rights 1400 Independence Avenue, SW Washington, D.C. 20250-9410; (2) fax: (202) 690-7442; o (3) correo electrónico: [email protected]. Esta institución es un proveedor que ofrece igualdad de oportunidades. A special thank you to the farmers, farmers markets and health department personnel that supplied recipes included in this cookbook. TABLE OF CONTENTS Item Page Item Page WIC FMNP Eligible Food List 1 Greens 40-42 Introductions 2 Green Peppers 42-44 Helpful Kitchen Tips 2 Kohlrabi 44-45 Substitutions and 2 Lettuce 45-46 Equivalents Glossary of Cooking Terms 2-3 Melons 46-49 Helpful Hints 3-4 Mushrooms 49-50 Cooking with Garlic 4 Okra 51-52 Questions and Answers 5 Onions 53-56 Miscellaneous Fresh Veggies 6-8 Paw Paws 55-56 Apples 8-10 Peaches 56-59 Asparagus 10-11 Peas 59-61 Beans 12 Pears 61-63 Green Beans 12-15 Plums 63-64 Lima Beans 15-17 Potatoes 64-66 Beets 17-19 Sweet Potatoes 66-68 Blueberries 19-21 Radishes 68-69 Broccoli 21-23 Raspberries/Blackberries 69-73 Cabbage 23-25 Rhubarb 73-74 Carrots 25-27 Strawberries 74-78 Cauliflower 27-29 Squash Corn 30-34 Summer Squash 78-80 Cherries 34-36 Winter Squash 80-83 Cucumber 36-37 Pumpkin 83-85 Egg Plant 38-40 Tomatoes 86-87 Herbs 88 WIC FMNP Eligible Food List Apples Asparagus Beans Beets Blackberries (thorn less Black Eyed Peas & thorny Blueberries Broccoli Brussels Sprouts Cabbage (red, green, Savoy, Carrots Cauliflower Chinese) Cherries Corn (sweet) Crowder Peas Cucumber Edaname Soybeans Eggplant Grapes Greens (collards, kale, mustard, Green Onions spinach, Swiss chard, turnip) Kohlrabi Lettuce Melons (muskmelon, honeydew, Cantaloupe) Mushrooms Okra Onions Parsnips Papaws Peaches Pears Peas (snow peas, sugar snap) Peppers Plums Potatoes Pumpkins Radishes Raspberries Rhubarb Strawberries Summer squash (yellow, Sweet potatoes zucchini, patty pan) Turnips Tomatoes Watermelons Winter Squash (acorn, butternut, spaghetti, kabocha) Substitutions & Equivalents Ingredient Quantity Substitute = 1 cup all-purpose flour, 1/2 self-rising flour 1 cup tsp salt, and 1 tsp. baking powder 1 cornstarch = 2 T. flour tablespoon 1 = 1/4 tsp. baking soda plus baking powder teaspoon 1/2 tsp. cream of tartar = 1 c. granulated sugar plus 1 powdered sugar 1 cup tsp. cornstarch = 2 T. molasses in 1/2 cup brown sugar 1/2 cup granulated sugar = 1/2 cup evaporated milk plus whole milk 1 cup 1/2 cup water cracker crumbs 3/4 cup = 1 cup bread crumbs 1 square = 3 or 4 T cocoa plus 1 T chocolate (1 oz.) butter 1 fresh herbs = 1 teaspoon dried herbs tablespoon 1 dry mustard = 1 T. prepared mustard teaspoon = 1/2 c. tomato sauce plus 1/2 tomato juice 1 cup c. water 1 INTRODUCTION HELPFUL KITCHEN TIPS Farm fresh foods taste good and they are better for you. Fresh fruits and vegetables contain Equivalency Chart more vitamins and minerals. The WIC Program Common Abbreviations and various Farmers’ Markets across the state 3 teaspoons = 1 t = teaspoon have worked to provide your family with some tablespoon simple recipes and give you tips on how to select 4 tablespoons = 1/4 tsp = teaspoon and store and prepare them. This can help you cup get the most out of your WIC Farmers’ Market 5 tablespoons + 1 T = tablespoon coupons. teaspoon = 1/3 cup 8 tablespoons = 1/2 Tbsp = tablespoon It is important to eat a variety of colors every cup day. The more colors you eat, the more vitamins 1 cup = 1/2 pint c = cup and minerals you get! The way to a healthy and 2 cups = 1 pint oz = ounce happy family is to give them a variety of foods 4 cups (2 pints) = 1 pt = pint to choose from each day. Use these recipes to quart help you get more of the foods you need. 4 quarts = 1 gallon qt = quart 16 ounces = 1 pound gal = gallon Try something new the next time you visit your local Farmers’ Market. The market offers a Dash or pinch = less lb = pound than 1/8 teaspoon variety of fruits and vegetables. Take your child and let them choose a fruit or vegetable. # = pound Children are more willing to try new foods if they select the food. Going to the Farmers’ Market is GLOSSARY OF COOKING also a great opportunity to learn more about where foods come from and how they are TERMS grown. It can be a great adventure for the whole DRIZZLE: To sprinkle drops of liquid lightly over family. food in a casual manner. DUST: To sprinkle food with dry ingredients. Use Fresh is Best a strainer or a jar with a perforated cover, or try the good, old-fashioned way of shaking things Appearance and texture are important when together in a paper bag. selecting fresh produce. High-quality, fresh FILLET: As a verb, to remove the bones from vegetables are young and brightly colored. meat or fish. A fillet (or filet) is the piece of flesh Vegetables are low in calories, fat and sodium. after it has been boned. A diet rich in vegetables can help prevent FLAKE: To break lightly into small pieces. obesity and chronic diseases such as diabetes, FOLD: To incorporate a delicate substance, heart disease and cancer. such as whipped cream or beaten egg whites, into another substance without releasing air Nutrition Facts bubbles. Cut down through mixture with spoon, whisk, or fork; go across bottom of bowl, up Vegetables provide important vitamins and and over, close to surface. The process is minerals such as: repeated, while slowing rotating the bowl, until the ingredients are thoroughly blended. Vitamin A helps keep our skin and eyes FRY: To cook in hot fat. To cook in a fat is called healthy. pan-frying or sautéing; to cook in a one-to-two Vitamin C helps keep our blood vessels inch layer of hot fat is called shallow-fat frying; healthy. to cook in a deep layer of hot fat is called deep- B-vitamins that help us use energy fat frying.