Red Handbook_English

NUTRITION HANDBOOK

contents BETTER BREAKFASTS SMARTER SNACKING JUICES & SMOOTHIES SIMPLE MEALS SMARTER SWEETS BRIGHTER BEVERAGES RESTAURANT TIPS GROCERY TIPS COOKING MADE EASY RECIPES

Welcome to Brighter Bites!

WHO IS BRIGHTER BITES?

We’re a team of parents, educators, nutritionists, and volunteers who hope to make our world brighter, one bite at a time.

We believe good food should be as easy to find as it is to eat. So we’re here to help bring healthier choices into the homes, minds, and mealtimes of our community’s kids and their families.

OH YEAH? HOW?

We start by delivering fresh fruits and veggies directly into our kids’ hands, teaching them how to use and choose a different kind of fast food.

Each week, your child will take home two bags of fresh produce from school—bags chock full of everything from apples and oranges to kale and cauliflower—a colorful variety of foods all delicious and nutritious in their own unique way.

WHAT DO I DO WITH THIS HANDBOOK?

Use this handbook to find nutritious tips, tools, and ideas for preparation to help guide you and your student through the Brighter Bites season. For more ways to make the most of your produce each week, visit us online at brighterbites.org, and share your favorite ideas with friends and family.

THE POWER OF PARENTS While our team will get your kid(s) excited at school through yummy demos and samples, you are the biggest key to cultivating a healthy lifestyle for your family. Use Brighter Bites as an opportunity to spend the best part of the day—mealtime—together!

BETTER BREAKFASTS

Get a Smart Start Beginning each day with a healthy breakfast— one that includes fruits and vegetables— helps your child learn better in school.

BENEFITS OF A HEALTHY BREAKFAST:

Can boost academic performance by improving attention span and memory.

Can decrease school absences by improving health.

Helps both kids and adults maintain a healthy weight.

SWEET & SIMPLE TIPS Fruit and cereal are quick, easy breakfast options. Keep fruit on the table or counter in your home for easy access.

Add fruit, nuts, or whole-grain cereal to low-fat yogurt.

Try 100% whole-grain toast with peanut butter and banana slices.

For a healthy, ready-to-go breakfast in the morning, blend a yummy smoothie using colorful fruits and veggies the night before.

Use water as the base or thicken with low-fat milk or yogurt.

Check out the Rainbow Omelet recipe in the back of this handbook for a tasty breakfast idea.

ENJOY A 3-STAR BREAKFAST!

3

5

Your child should eat at least foods from the food groups for breakfast each morning, and at least one should be a fruit or vegetable. The 5 food groups are:

vegetables, fruit, whole grains, protein, and dairy.

Many breakfast cereals are WHOA FOODS. Reading the Nutrition Facts label will help you choose a GO CEREAL. Follow these tips to find whole-grain, low-sugar varieties: SERVING SIZE: THIS IS THE AMOUNT FOR ONE ADULT PORTION (YOUR CHILD NEEDS A SMALLER PORTION) DIETARY FIBER: AT LEAST 3 GRAMS PER SERVING SUGAR: LESS THAN 3 GRAMS PER SERVING INGREDIENTS LIST: “WHOLE GRAIN” OR “WHOLE WHEAT” SHOULD BE LISTED AS THE FIRST INGREDIENT

MIGHTIER MORNINGS Choose low-fat dairy products, like skim milk or yogurt.

Avoid meats that are high in fat, like bacon and sausage.

Avoid pastries like doughnuts, cinnamon rolls, and Pop-Tarts‰ that are high in sugar and fat.

C heck the sugar content. Even granola bars and breakfast drinks

can be WHOA foods.

SMARTER SNACKING

Nutritious Nibbles Fruits and vegetables are the perfect snack. Planning ahead can make healthy snacking quick and easy!

DID YOU KNOW?

F ruits and vegetables are nutrient-rich, full of the vitamins and minerals your child needs to grow.

H ealthy snacks, like fruits and vegetables, give children the nutrition and long-lasting energy they need to stay focused during a busy day.

PARENT PREP

Be a role model! Eat healthy snacks with your kids.

Give your child a few different healthy options,

and let them choose.

Encourage children to snack at the table. Snacking while

watching TV or playing video games can lead to mindless munching: eating too much before you realize it!

Pre-cut fruits and vegetables are perfect after-school snacks. Use small bags or containers to take them on the go.

SNACK IDEA:

Mix plain fat-free yogurt with Italian seasoning for A TASTY AND NUTRITIOUS vegetable dip. Or, mash pinto beans and add salsa for a savory bean dip.

DIP IT!

WHOA FOODS

USE RARELY OR NEVER!

S alty and sugary snacks, like packaged crackers, cookies, chips, and fruit-flavored gummies or roll-ups, are WHOA foods. They provide little nutrition, are high in calories, and will leave kids feeling hungry again before the next meal.

Don’t be tempted! Keep WHOA foods out of the house.

Stock up with healthy fruits and vegetables, and keep them out on the table for easy access.

Kids can create their own COMBINATIONS, SHAPES, AND DESIGNS out of healthy snacks: slices of bell pepper and cucumber can be wagon wheels; broccoli can be little trees. Kids eat with their eyes, so MAKE IT ATTRACTIVE AND FUN! PLAY WITH YOUR FOOD!

JUICES & SMOOTHIES

Roots, Fruits & Super Smoothies Making your own juices and smoothies from a variety of produce is healthier than buying sugary drinks.

SMOOTHIE MOVES Fresh juices and smoothies are a healthy choice for breakfast, snack, or dessert. ou don't lose any nutrients when you blend produce into a juice or smoothie; Y plus, you get a tasty variety of vitamins and minerals, all in one glass.

More color means more nutrition. Add as many different fruits and vegetables as you can into the mix.

JUICY IDEAS Use a blender to easily combine fruits and vegetables. Remember to wash, chop, and remove the seeds from all produce before using.

Blend juices and smoothies ahead of time and save in the refrigerator for later—keep in the fridge up to 24 hours.

Pour your favorite mixture into ice trays and freeze to make delicious, healthy popsicles.

Let your child be creative: have them help incorporate a variety of fruits and vegetables to create endless flavor and color possibilities!

Sugary drinks, like sodas, fruit punch, and sweetened teas and coffees, are WHOA drinks.

NUTRITIOUS KNOW-HOW REEZE RIGHT THERE: Freeze ripe bananas and use to make smoothies F creamier. Other fruits, like peaches, apricots, berries, pineapple, and mango, can also be frozen. Peel fruit before freezing in sealed plastic bags or containers.

DAIRY ON: Try including a few ounces of unsweetened 1% milk,

skim milk, or yogurt.

EET IT: Beets are an easy way to give drinks a bright red or pink color, B and they add a bit of sweetness. Chop them into cubes before blending.

GO GREEN: Leafy greens, like kale and spinach, are packed with nutrition.

Blending them into a bright green drink is a great way to add them to your child’s diet.

3 simple smoothie recipes

hulk smoothie

tropical treat

¾ cup water

1-2 cups pineapple,

1 banana 2 cups kale (or spinach) 1 medium apple 2 cups strawberries (fresh or frozen) Add more or less of each ingredient to fit your family’s taste!

chopped 1 cup mango, peeled and chopped

watermelon refresher 2 cups watermelon 1-2 frozen bananas 1 cup cucumber

1 frozen banana

1 cup water

1 tablespoon lemon

2 tablespoons chopped mint

or lime juice 1 cup water Add any other fruit you have, like oranges, peaches, or papaya.

For a different flavor, substitute ginger for mint.

SIMPLE MEALS

Soups & Salads You can include more fruits and vegetables in your family’s meals by combining a variety of produce into soups or salads. These nutrient-rich options can be easy to make for lunch or dinner.

BROTHY BENEFITS:

Soups are an easy, healthy way to serve vegetables. The more veggies you add, the more nutrition (and flavor) you get!

Tossing all the ingredients into a large pot or slow cooker makes for a healthy meal without the hassle. Make one large batch and refrigerate it for meals throughout the week.

Soups aren’t just for winter. Summer soups are also refreshing and nutritious year-round.

THREE-STEP SOUP: It’s easy to make almost any soup

by sautéing vegetables, adding broth and spices, and letting it simmer for about 30 minutes.

SAVORY SUGGESTIONS For delicious soups, choose low-sodium broth or water as a base. Cream-based soups are WHOA picks with added fats.

Recipe for homemade vegetable broth: Add chopped onion, carrots, and celery to 2 quarts of water, along with 1-2 tablespoons of olive oil, some garlic, bay leaves, and herbs like thyme and parsley. Simmer for 30 minutes to an hour.

Strain to remove the vegetables.

Spice up your soups with garlic, cayenne pepper, cumin, or basil. Flavorful veggies, like green chilies and onion, are also great additions!

Frozen and canned vegetables are options for year-round nutrition, but choose low-sodium varieties.

Choose brown rice or whole-grain pasta if including in soups.

If you decide to include meat, use lean meats or drain excess fat before adding.

SNAZZY SALADS! Leafy greens, especially dark greens like spinach and kale, are full of nutrients like Vitamins A and K. Avoid added fat and calories from croutons, cheese, sour cream, bacon bits, ham, and dressings. Choose healthy toppings like chopped nuts, such as walnuts, almonds, or sunflower seeds, or dried fruit, like cranberries or raisins.

Add sliced apples, pears, berries, or citrus for a touch of sweetness to your salads.

Keep dressing on the side, and try healthy dressings like lemon juice, vinegar, salsa, and vinaigrette dressing.

Salad bars often have mixed salads, like chicken or tuna salad, that are WHOA foods. Skip these, and choose more veggies, grilled meats, or hard-boiled egg whites instead.

Try this quick recipe: fresh spinach, sliced avocado, red onion, orange slices, and chopped walnuts. Drizzle with 1 teaspoon olive oil and orange juice, and sprinkle some dried oregano or black pepper!

SMARTER SWEETS

SECTION 8

Desserts Done Right

Many common desserts, like cookies, cake, and candy, are WHOA foods because they provide very little nutrition.

Save these desserts for special occasions. Choose fruit and whole grains for nutritious desserts.

DID YOU KNOW?

Choosing fruit for dessert is an easy way to include more nutrients in your child's diet.

Because fruit is naturally sweet, there is no need to add sugar or sugary toppings.

Freeze fruits like grapes, berries & peeled bananas FOR A SWEET TREAT.

LIKE SUNDAES? Instead of regular ice cream

and sugary toppings, try fat-free frozen yogurt topped with fresh fruit, like strawberries, and a little cocoa powder.

REVAMP YOUR RECIPES!

WHOA PICKS

GO SUBSTITUTES

White, all-purpose flour

Whole-wheat flour

Butter, oil

Applesauce, mashed banana, pumpkin puree (use 1 cup fruit for every 1 cup butter or oil)

Heavy cream

Half-and-half or milk

Whole milk

Skim or 1% milk, unsweetened

Cream cheese

Fat-free cream cheese

Sour cream

Low-fat or fat-free plain yogurt

soy or almond milk

TASTY TIPS FOR HEALTHY TREATS Fruit salad is always a good choice. Add mint or cinnamon for a unique taste.

Use a blender to easily combine frozen fruit into a healthy sorbet.

Frozen bananas make a delicious “ice cream� when blended. Add cocoa powder to make a healthier version of chocolate ice cream.

Make a delicious dessert by warming fruit in the oven or microwave to bring out the sweet flavors. Try heating peach slices in the microwave with a dash of cinnamon.

Choose healthy toppings: low-fat yogurt, chopped nuts, berries, a sprinkle of granola, or a teaspoon of peanut butter. Sprinkle fruit with cinnamon and nutmeg, or use cocoa powder and a drop of vanilla flavoring to turn regular fruit into a delectable, healthy dessert.

BRIGHTER BEVERAGES

Re-think Your Drink Soda, sports drinks, sweet tea, coffee drinks, and fruit drinks are high in sugar and low in nutrition. Choose water, fat-free milk, or 1% plain milk as your regular drink of choice.

WHEN CHOOSING YOUR BEVERAGE:

Whole fruit is best, but if choosing juice, check the label for 100% fruit juice (no added sugar).

B eware of beverages called “fruit drinks.” These do not contain 100% juice and are often high in added sugar.

This week, set a goal to choose only WATER OR PLAIN MILK TO DRINK!

Drinks high in sugar are associated WITH CAVITIES IN CHILDREN’S TEETH.

HEALTHY TIPS Most people do not get enough water. At least 8 cups (8 ounces each) are needed every day!

Water is needed to prevent dehydration, especially in hot, humid weather.

TIPS TO HELP YOUR CHILD DRINK MORE WATER:

Always have a pitcher of water in the fridge.

Jazz up water with fruit slices or a dash of fruit juice.

A guas frescas are a great way to incorporate fruit.

Limit the amount of sugar you add to keep it healthy.

Add real fruit to low-fat milk to make it naturally sweet.

Sugary drinks add extra calories, INCREASE RISK OF BEING OVERWEIGHT,

and may cause illnesses like diabetes.

RESTAURANT TIPS

Good Grazes: Dining Out Dining out can be a fun and convenient family meal.

Use what you know about fruits and veggies to make healthy choices.

PORTION SIZE:

dairy fruits

grains

Use MYPLATE as a guide when dining

out—remember, half the plate should be fruits and vegetables!

vegetables

protein

Order one entrĂŠe and share with

another person, or take some home for leftovers the next day.

CHOOSEMYPLATE.GOV

CHEWS WISELY GO GRILLED: Foods that are battered or fried are high in fat. Choose grilled or baked items instead.

SKIP THE SUGAR: Choose water, unsweetened tea, or skim or 1% milk instead of soda, lemonade, or sweet tea, which are drinks high in sugar.

DO THE SALSA: Salsa is a healthy (and tasty) alternative to sour cream,

cheese, or salad dressings that are high in fat. Ask for sauces, gravy, and salad dressings on the side.

SWITCH IT UP: Ask to switch unhealthy sides, like French fries or chips, for steamed vegetables or fresh fruit.

BACK AWAY FROM THE BUFFET: Avoid all-you-can-eat buffets. These

places usually serve many WHOA foods, and it is easy to eat too much!

FOOD STYLE

AMERICAN

GO PICKS Grilled or baked meats or fish

C heeseburgers, hotdogs, corndogs

Steamed or grilled veggies

Fried foods, such as french fries

Whole-grain breads or buns

S alad dressings, sour cream,

Vinaigrette dressings

gravy, mayonnaise

Mustard instead of mayonnaise Fruit for dessert

Ask for no cheese or bacon

Fajitas: grilled meats and vegetables Pinto or black beans Salsa and guacamole

MEXICAN

OR TEX-MEX

WHOA PICKS

Grilled vegetables A sk for no cheese or cheese on the side for a little sprinkle

M acaroni and cheese, potato salad Butter on breads and potatoes

C heese-covered or filled items, like cheese enchiladas

F ried items: chile rellenos, chimichangas, taquitos, empanadas R efried beans, sour cream

T ortilla chips and tostada salad bowls T res leches, other desserts

A sk for salads in a regular bowl instead of a tostada bowl

T omato-based marinara sauce

I tems with creamy sauces, like fettuccine alfredo

Grilled meats or fish

I tems with added cheese, such as chicken parmesan and lasagna

Whole-wheat pasta

ITALIAN

I tems with veggies, such as pasta primavera

autéed or steamed veggies with S lean cuts of meat or tofu

ASIAN

I tems containing vegetables, like vegetable stir-fry

F ried rice, lo-mein noodles

ried items like egg rolls, F fried wontons, sweet and sour pork

B rown rice, cold spring rolls

M any items are covered in sauces that are high in sugar

Thin crust

D eep-dish or regular “pan” pizza

E gg drop or hot and sour soup

Whole-wheat crust

PIZZA

Breadsticks, garlic bread

Add veggie toppings, like onion,

bell pepper, olives, and mushrooms

B utter-garlic sauce or Ranch dressing M eats: sausage, pepperoni, bacon

S tuffed crusts

Ask for light cheese

B readsticks

O rder vegetable sticks or salad as a side

F ried Buffalo wings

D essert pizza

GROCERY TIPS

Be a Smart Shopper!

Choosing the healthiest foods when grocery shopping can be easy by reading the Nutrition Facts label, checking the ingredients list, and choosing plenty of fruits and vegetables.

SMART SHOPPING TIPS:

Shop in the outer edge of the store. This is where you will find most fresh and healthy foods.

Keep costs low by selecting fruits & vegetables that are in season.

B uy frozen—frozen fruits and vegetables are nutritious, can stretch your budget, and last longer than fresh produce.

Use the Nutrition Facts label as a tool to make smart food choices.

Take your child grocery shopping WITH YOU THIS WEEK!

The Nutrition Facts provide an adult serving size.

YOUR CHILD NEEDS A SMALLER PORTION.

Check The Facts! (before you buy the snacks) The ingredient listed first makes up most of the food.

Beware of foods with hidden sugars.

Words that mean the same as sugar include:

• HIGH FRUCTOSE CORN SYRUP • EVAPORATED CANE SYRUP • A NY WORD THAT ENDS IN “OSE,” SUCH AS “DEXTROSE”

Hidden sugars are often found in:

• FLAVORED YOGURTS • GRANOLA BARS • C EREALS • FRUIT SNACKS Canned

foods are typically high in sodium.

If buying canned, stick with the low-sodium variety.

Buy grain products that have at least 3 GRAMS OF FIBER.

COOKING MADE EASY

Making a Menu Check out these ideas for a week of healthy GO foods.

Buy fruits and vegetables that are in season: they have a fresh, ripe flavor and are lower in cost.

Make healthy vegetable soups in bulk for quick lunch or dinner meals.

Use leftovers for other meals to save time and money.

LEAN & SPEEDY SUPPERS Lean meats, poultry, and fish (like boneless, skinless chicken breasts or fish filets) are simple to prepare:

Wrap fish in foil, sprinkle with lemon juice and seasonings, then bake at 350°F for about 15 minutes.

Bake chicken breasts for about an hour after adding 2-3 tablespoons water to a baking dish and a sprinkle of your favorite spices.

Toss some chopped vegetables, like squash, sweet potato, asparagus,

or cauliflower, onto a baking sheet to roast in the oven at the same time.

THE RULES OF REFRIGERATION Leftovers need to be refrigerated within 2 hours of when they were served.

Remember to refrigerate foods containing meats, dairy products, or prepared vegetables.

Uncut fresh vegetables, like squash and tomatoes, do not need to be refrigerated.

SEVEN DAYS OF DELICIOUS The recipes marked in red can be found in the back pages of this booklet. To find more recipes, visit us at brighterbites.org!

BREAKFAST

LUNCH

½ cup oatmeal with slices of apple, banana, and a sprinkle of cinnamon

1 slice whole-grain toast with 1 tablespoon peanut or sunflower seed butter

1 cup skim or 1% milk

Carrot sticks and hummus Fresh apple

DINNER Baked fish fillet Roasted acorn squash smoky greens Frozen banana ice cream

Breakfast taco: 1 egg, salsa, and 1 whole-wheat tortilla

Orange Smoothie: frozen chopped mango, peaches and banana; 2 whole carrots; ½ cup low-fat milk

Orange wedges

6 whole-grain crackers

bell pepper bowls Popcorn cauliflower: chopped cauliflower pieces roasted with pinch of salt and 1 tsp olive oil

Broccoli “trees”

Fruit and low-fat or fat-free yogurt

Spinach wrap: whole-wheat tortilla, 1 part-skim string cheese, and fresh spinach

sneaky veggie soup

Whole-grain toast 1 tablespoon peanut or sunflower seed butter Sliced bananas 1 cup low-fat or fat-free yogurt Sliced strawberries ¼ cup granola or whole-grain cereal

1 cup whole-grain cereal 1 cup skim or 1% milk Fruit (banana, pear, plum)

Cherry tomatoes Fresh melon, like cantaloupe Tomato soup 1 slice whole-grain toast Fresh bell pepper rings Peach slices 1 cup skim or 1% milk Turkey sandwich: whole-grain bread, sliced turkey, fresh spinach Celery sticks Raisins

Cornbread or any wholegrain bread Microwaved peach slices with cinnamon Grilled kabobs: bell pepper, zucchini, onion, mushroom, and chicken (optional) Baked sweet potato Frozen yogurt sundae turkey veggie chili Citrus spinach salad: avocado, orange, red onion, nuts or seeds Whole-wheat toast Fruit salad

½ cup brown rice with salsa Pinto beans Cherry tomatoes and avocado Fresh mango or papaya 1 cup skim or 1% milk

Veggie wrap: whole-wheat tortilla and diced veggies

rainbow omelet

brown spanish rice

1 slice whole-grain toast

Sliced cucumber

1 cup skim or 1% milk

Fresh or frozen grapes

Chicken sandwich: grilled or baked chicken, spinach, and tomato on whole-wheat bun

Smoothie: 2 cups frozen pineapple, 1 banana, some plain yogurt, splash of low-fat milk 1 hard-boiled egg

Microwave-steamed broccoli carrot cupcakes

Roasted asparagus “fries” Baked apples

rainbow omelet 2 large eggs 1 tablespoon skim milk ¼ cup chopped green bell pepper ¼ cup chopped red onion ¼ cup chopped tomato 1 ounce low-fat cheese

Black pepper and salt to taste Cooking spray

directions:

Beat the 2 eggs and milk, then pour the egg mixture into a skillet on medium heat sprayed with cooking spray. Make sure the egg mixture spreads evenly across the bottom of the pan. After about 1 minute, add chopped vegetables to one side of egg mixture. Let cook for 3-5 more minutes, and add salt and pepper if desired. Flip the other half of the egg onto vegetables, and cook for 2-4 more minutes until egg is fully cooked. Top with cheese. Use any other vegetables you have to add more colors!

NUTRITION FACTS FOR ONE SERVING (APPROX 1 OMELET, MAKES 1 SERVING): 276 calories; 10 grams carbohydrate; 17 grams fat; 22 grams protein; 2 grams dietary fiber Average cost for one recipe: $0.93

carrot cupcakes 1½ cups of whole wheat flour 2 tsp ground cinnamon 1 tsp baking soda ½ tsp salt 1 cup unsweetened applesauce ½ cup honey ¼ cup unsalted light butter

1 egg 2 tablespoons sugar 1 tsp vanilla extract 2 cups shredded carrots (about 5 carrots) ¼ cup raisins ¼ cup chopped walnuts cooking spray or paper liners

directions:

Preheat the oven to 350°F. In a medium bowl whisk together the flour, baking soda, cinnamon, and salt. In a large bowl mix (preferably with an electric whisk or beaters) the applesauce, honey, butter, egg, sugar, and vanilla together. Then, add flour mixture until well combined.

The batter will be fairly thick at this point. Finally, add the carrots, raisins, and walnuts, and stir until everything is well incorporated. Spray a muffin pan with cooking spray or insert paper liners. With a spoon evenly divide batter to muffin pan. Bake for 22 to 24 minutes or until a toothpick comes out clean and muffins are beginning to turn golden brown on top.

NUTRITION FACTS FOR ONE SERVING (1 MINI MUFFIN, MAKES 24 SERVINGS): 87 calories; 16 grams carbohydrate; 2 grams fat; 2 grams protein; 2 grams dietary fiber Average cost for one recipe: $2.76

bell pepper bowls 5 medium bell peppers (any color) 1 pound 93% lean ground turkey 1 small red onion, chopped 4-5 whole carrots, peeled 1 clove garlic Salt and pepper to taste ¼ tsp ground cumin

1 cup uncooked brown rice 3 cups tomato sauce (no salt added), divided ¼ cup part-skim mozzarella cheese B lack beans are a healthy replacement for the turkey and rice. Try adding spinach for even more nutritio

directions:

Preheat oven to 350°F. Wash peppers, cut off tops, and slice in half vertically. Remove seeds from inside. Grate carrots. In a frying pan, brown turkey, draining excess fat, and add onions, carrots, garlic, and seasonings. Heat for 5-6 minutes. Cook rice according to box directions. Mix rice, meat, and 2 cups sauce together. Fill peppers with mixture, and pour remaining sauce on top. Cover with foil and bake in oven for 20 minutes.

Sprinkle with cheese, and bake an additional 7 minutes.

NUTRITION FACTS FOR ONE SERVING (APPROX 1 BELL PEPPER, MAKES 5 SERVINGS): 402 calories; 54 grams carbohydrate; 10 grams fat; 24 grams protein; 7 grams dietary fiber Average cost for one recipe: $8.74

sneaky veggie soup 1 onion (any variety) 1 bell pepper (any color) 3 carrots 4 celery stalks 4 large tomatoes, diced 2 cans (15 oz) kidney, pinto, or black beans (no salt added), drained and rinsed 1 can (8 oz) tomato sauce (no salt added) ½ cup water

¼ cup diced green chili peppers ½ tsp ground cumin ¼ tsp cayenne ¼ tsp paprika 1 avocado

directions:

Wash and finely chop all vegetables. Combine all ingredients except avocado in large pot or slow cooker. Cook, partially covered, on medium-high heat for at least one hour. Top soup with avocado slices.

NUTRITION FACTS FOR ONE SERVING (APPROX 1 CUPS, MAKES 8 SERVINGS): 243 calories; 41 grams carbohydrate; 5 grams fat; 12 grams protein; 14 grams dietary fiber Average cost for one recipe: $7.05

whole-wheat tortillas 2½ cups whole-wheat flour 5 tablespoons olive oil 1 teaspoon salt ¾ cup warm water Extra all­-purpose flour for rolling out

directions:

Combine oil, flour and salt. Slowly add water; you may need a little more or less, the dough will hold together and be a little sticky. Knead the dough until no longer sticky, about 3 minutes.

Cut into 10 pieces. Roll each piece into a ball, flatten and roll out to 6-8 inch diameter tortillas.

Place on hot skillet (no oil needed!) and cook on high heat for about 45 seconds a side. Eat immediately, and you can save the dough in the fridge for up to 5 days, or freeze.

NUTRITION FACTS FOR ONE SERVING (APPROX 1 TORTILLA, MAKES 10 TORTILLAS): 172 calories; 24 grams carbohydrate; 7 grams fat; 5 grams protein; 4 grams dietary fiber Average cost for one recipe: $0.98

turkey veggie chili 1 large onion, chopped 4 cups chopped veggies (carrots, squash, sweet potatoes, fresh corn, bell peppers, in any combination) 1 pound 93% lean ground turkey 2 cups diced tomatoes

¾ cup water 3 cloves fresh garlic, chopped 3 tablespoons chili powder 1½ teaspoons salt 1 teaspoon black ground pepper

directions:

Chop all vegetables into very small pieces. Heat a large pot and add onion and veggies.

Add a couple splashes of water so they do not stick. Cook until onions are translucent; add small amount of water if veggies start to stick. Add turkey and cook until no longer pink, about 6-7 minutes. Add tomatoes, ¾ cup of water and spices. Simmer another 10-15 minutes, reducing liquid.

NUTRITION FACTS FOR ONE SERVING (APPROX 1 1/2 CUPS, MAKES 4 SERVINGS): 291 calories; 27 grams carbohydrate; 11 grams fat; 24 grams protein; 7 grams dietary fiber Average cost for one recipe: $6.57

brown spanish rice 2 carrots 1 onion 2 cloves garlic 1 red or green pepper 5 small tomatoes 2½ cups brown rice

5 cups water 1½ teaspoons salt ¼ teaspoon each: pepper, thyme, turmeric, paprika, celery salt 1 bay leaf 4 tablespoons olive oil, divided

directions:

Chop all vegetables, and heat 2 tablespoons of oil in a large pot. Add carrots, onion and garlic and cook 5 minutes over medium heat. Add pepper and tomatoes, cook another 5 minutes.

Add rice, water, salt and spices. Bring to a boil, reduce to a low simmer and cover. Cook until all the water is absorbed. Drizzle with last 2 tablespoons of oil.

NUTRITION FACTS FOR ONE SERVING (APPROX 3/4 CUP, MAKES 10 SERVINGS): 241 calories; 41 grams carbohydrate; 7 grams fat; 4 grams protein; 3 grams dietary fiber Average cost for one recipe: $3.26

smoky greens 1 tablespoon olive oil 1 clove garlic, chopped 1 bunch collards (kale or other dark leafy greens), destemmed and chopped ½ teaspoon honey ¼ teaspoon salt A pinch of chipotle chili powder

directions:

Heat oil in a large pot over medium heat and cook garlic about 1-2 minutes. Add greens, honey, salt, and chili powder. Reduce heat to low and cover. Allow greens to steam until tender (kale will be faster [10 minutes] than collards [15-20 minutes]). If greens start to stick, add a splash of water as needed.

NUTRITION FACTS FOR ONE SERVING (APPROX 1/2 CUP, MAKES 5 SERVINGS): 49 calories; 5 grams carbohydrate; 3 grams fat; 2 grams protein; 3 grams dietary fiber Average cost for one recipe: $2.15

To our parents and families: THANK YOU for welcoming Brighter Bites into your home.

If you have any questions, comments, or feedback, we’d love to hear from you. The more involved you are in your family’s health, the brighter everyone will shine. We can’t wait to see you next season!

CONTACT US info@brighterbites.org W W W. B R I G H T E R B I T E S .O R G

BRIGHTER BITES FOUNDERS Lisa Helfman, JD Shreela V. Sharma, PhD, RD, LD CREATIVE Design and Copy: PRINCIPLE & UTDH Illustrator: Mike Guillory

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Additionally, program information may be made available in languages other than English.

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Submit your completed form or letter to USDA by: Mail:

Fax: Email:

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For any other information dealing with Supplemental Nutrition Assistance Program (SNAP) issues, persons should either contact the USDA SNAP Hotline Number at (800) 221-5689, which is also in Spanish, or call the State Information/Hotline Numbers (click the link for a listing of hotline numbers by State); found online at: http://www.fns.usda.gov/snap/contact_info/hotlines.htm.

To file a complaint of discrimination regarding a program receiving Federal financial assistance through the U.S. Department of Health and Human Services (HHS), write: HHS Director, Office for Civil Rights, Room 515-F, 200 Independence Avenue, S.W., Washington, D.C. 20201, or call (202) 619-0403 (voice) or (800) 537-7697 (TTY).

This institution is an equal opportunity employer and provider.

Copyright © 2016 Brighter Bites | Nutritional content provided by University of Texas School of Public Health Copyright © 2016 Shreela Sharma, PhD, RD, LD, Lisa Helfman, JD, Christine Markham, PhD, and University of Texas School of Public Health This nutrition manual was funded, in part, by the Brighter Bites grant program administered by the Texas Department of Agriculture, and in part by USDA’s Supplemental Nutrition Assistance Program: SNAP.

is rooted in the belief that if we

give our kids something

better to munch on,

THEY WILL. and the lives they lead will be

as vibrant as the foods

THEY CRAVE.

the better we

NOURISH the brighter we

FLOURISH

W W W . B RIGHT ERB I T ES . ORG