Wheat Germ Zucchini Bread

Preheat oven to 350° F 1 1/2 cups sugar 2 cups all purpose flour 1 cup wheat germ 1 tsp baking soda 1/2 tsp baking powder 1/2 cup chopped nuts 1 cup applesauce 2 Tbsp canola oil 3 large eggs 2 cups grated zucchini 2 tsp vanilla

Nutrient Content Calories…… 148 Protein……… 4 g Vitamin C…... 2 mg Vitamin A…... 16 RE Beta Carotene. 16 ug Vitamin E…... 1.3 mg Calcium…….. 16 mg Sodium……... 73 mg Potassium…… 110 mg

Combine sugar, flour, wheat germ, bak­ing soda, baking powder and nuts in a medium bowl and set aside. In a large bowl, combine the applesauce, oil, eggs, zucchini and vanilla. Add dry ingredients and stir until just blended.

Grease and flour two 8-by-4 inch bread pans. Divide the batter between the two. Bake at 350 degrees for 45 minutes to 1 hour.

Makes 2 loaves of 12 slices each. 1 serving = 1 slice

Developed by: Justine Spisak, BS Nutrition Student

Edited by: Suzanne H. Michel, MPH, RD, LDN

Clinical Assistant Professor Medical College of South Carolina, Charleston, SC

Donna H. Mueller, PhD, RD, FADA, LDN, FCPP* Tenured Associate Professor

Fellow, American Dietetic Association, Chicago, IL Fellow, College of Physicians of Philadelphia, PA

Elizabeth McFarlane* Clinical Office Manager

*Drexel University and Drexel University College of Medicine, Philadelphia, PA

Cover Art by: Maureen Cech, BA

Digital Arts and Multimedia Design Student

LaSalle University

May be reproduced in entirety. No changes permitted without first contacting

Suzanne Michel, MPH, RD, LDN smichelrd@aol.com

Printing courtesy of educational sponsorship from CF Services, Inc.

Color Your

Calories Adding Antioxidants to Your High-Calorie

CF Diet

Color Your Calories! Are you trying to eat a healthy high calorie

diet? If so, this pamphlet is full of ideas to help you include more fruits and vegetables as part of your meals and snacks.

Plant foods, such as fruits and vegetables, contain compounds called phytochemicals, which playa role in keeping your body healthy. Well known phytochemicals are the antioxidants, such as beta-carotene. Scientists are studying how phytochemicals help fight illness. Because there are thousands of these compounds, it is impossible for anyone to get all the helpful phytochemicals in a pill. Instead, the bestway to get phytochemicals is to eat a variety of fruits and vegetables every day. The United States Department of Agriculture Dietary Guidelines recommend 2 cups of fruits and 2 1/2 cups of vegetables daily for older children, teens and adults. Have fun using this pamphlet to color your calories.

Colorful Tips Buy ready-to-eat green salads and baby car-rots. Keep a bag of shredded carrots in the refrigerator. Add them to meatballs, meatloaf, and spaghetti sauce.Add chopped vegetables to lasagna or pizza.Double the size of your serving of vegetablesat dinner. Add sliced tomato, avocado, or other veggiesto your sandwich.Have a glass of purple grape juice.Use your blender to make fruit smoothies.Keep a bowl of fruit on the kitchen counter so you will think to eat it.Have fruit pie for dessert.Try a fruit or vegetable you’ve never tasted

Page 2

Sweet Potato Muffins

Preheat oven to 400° F One 29 oz can sweet potatoes, drained and mashed Two 7.5 oz packages corn muffin mix 3/4 cup whole milk 2 large eggs 2 Tbsp sugar 1 Tbsp vanilla extract 1 tsp ground cinnamon

1 tsp ground nutmeg

Mix sweet potatoes, sugar, eggs, vanilla and spices. Add corn muffin mix and milk. Stir until smooth. Grease muffin tins. Bake at 400 degrees for 20-25 minutes. . Makes 12 muffins. 1 serving = 1 muffin

Nutrient Content Calories…… 255 Protein……… 5 g Vitamin C…... 8 mg Vitamin A…... 514 RE Beta Carotene. 393 ug Lycopene…… 0.05 ug Vitamin E…... 0.9 mg Calcium…….. 56 mg Sodium……... 436 mg Potassium…… 208 mg

Carrot Raisin Salad

2 cups raisins 1.5 cup grated carrots 2 apples with skin, cored and cut into pieces Two 8 oz cans crushed pineapple, drained 1 Tbsp lemon juice 1/2 cup mayonnaise

Combine all ingredients. Serves 9.

1 serving = 1 cup

Nutrient Content Calories…… 246 Protein……… 1.2 g Vitamin C…... 9 mg Vitamin A…... 518 RE Beta Carotene 1067 ug Lycopene…… 0.37 ug Vitamin E…... 0.8 mg Calcium…….. 24 mg Sodium……... 96 mg Potassium…… 335 mg

Page 7

Colorful Recipes

Smoothie Instant Breakfast Shake

1 cup 100% fruit juice 1 cup whole milk1/2 cup vanilla yogurt 1 envelope strawberry Instant 1/2 cup strawberries Breakfast 1 small ripe banana 1/2 cup strawberries 1/2 ripe banana

Blend ingredients. Serves 2.

Blend ingredients. Serves 2.

1 serving = 1 cup

1 serving = 1 cup

Nutrient Content Nutrient Content Calories…… 157 Calories…… 176 Protein……… 4 g Protein……… 7 g Vitamin C…... 89 mg Vitamin C…... 37 mg Vitamin A…... 49 RE Vitamin A…... 291 RE Beta Carotene. 62 ug Beta Carotene. 16 ug Vitamin E…... 0.5 mg Vitamin E…... 2.7 mg Calcium…….. 97 mg Calcium…….. 270 mg Sodium……... 30 mg Sodium……... 129 mg Potassium…… 609 mg Potassium…… 460 mg

Page 6

Try These There are so many choices. Check out this list of colorful options.

Dark Green Red & Purple Leafy

Red and Black Grapes Red Peppers

Bok Choi Raisins Broccoli Red CabbageGreens (Collard, Turnip & Mustard) Red Onions Endive Tomatoes Kale Watermelon Romaine Lettuce Spinach

Orange & Deep Green & White Yellow

Apples

Acorn Squash Apricots Butternut Squash Cantaloupe Carrots Mango Pumpkin Sweet Potatoes Peaches

Asparagus Avocados Bananas Bean Sprouts Cabbage Cauliflower Celery Corn Cucumbers Green Beans Green Grapes Green Peppers Mushrooms Onions

Citrus & Berries

Blueberries Cranberries Grapefruit Kiwi Oranges Raspberries Strawberries Tangerines

Page 3

Lunc

h D

inne

r Sn

acks

Q

uick

Tip

s...

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er sw

eet p

otat

o fr

ies i

nste

ad

of re

gula

r Fre

nch

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er sl

ices

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sand

wic

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them

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en, o

r eve

n ro

ast y

our o

wn.

Ord

er a

side

sala

d.

Top

pizz

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has

mus

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and

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pper

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occo

li.D

rizzl

em

elte

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eese

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br

occo

li.

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lsa

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ips.

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.D

rink

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anut

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ery.

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olor

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ever

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ore.

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lic to

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etab

les;

mak

e ga

rlic

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ake

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atoe

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oliv

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ozen

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uaca

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ave

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wic

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bla

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d pe

pper

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gula

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sh.

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zucc

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arag

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rocc

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oes i

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eam

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shes

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inea

pple

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reci

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See

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chee

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veg

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omel

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ry to

mat

oes,

spin

ach,

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ions

, or p

eppe

rs.

Co

lor

With

Ve

gg

ies

Page 5

Bre

akfa

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ner

Snac

ks

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esse

rts

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ips..

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ried

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.

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sins

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mon

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ee

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ave

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-pin

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ork

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ake

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itW

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olo

r

Page 4

Page 4 Page 5

Fru

itW

ithC

olo

r

Bre

akfa

st,

Lunc

h, &

Din

ner

Snac

ks&

Des

sert

s B

ever

ages

Qui

ck T

ips..

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rinkl

e ra

isin

s or d

ried

berr

ies

on h

ot c

erea

l.Ea

t col

d ce

real

with

slic

ed fr

esh

frui

tEa

t a b

lueb

erry

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finA

dd d

ried

or fr

esh

frui

t to

sala

ds.

.

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eanu

t but

ter w

ith a

pple

s or

bana

nas.

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them

with

rai

sins

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d cr

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uits

to ic

e cr

eam

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me

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w m

inut

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ncak

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uit i

n ad

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ango

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gr

apes

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ies i

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mon

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e st

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yle

mon

ade.

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e a

frui

t sm

ooth

ie (S

ee

reci

pe.)

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you

’re

cook

ing…

. H

ave

a sl

ice

of m

ango

-pin

eapp

le

sals

a w

ith p

ork

chop

s in

addi

tion

to th

e gr

avy.

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e cr

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rry,

ora

nge

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h w

ith p

oultr

y.

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e a

cran

berr

y-ap

ple

cris

p.Tr

y a

kiw

i, pl

um o

r stra

wbe

rry

tart.

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e yo

ur o

wn

trail

mix

with

ra

isin

s, dr

ied

cran

berr

ies,

nuts

, and

ch

ocol

ate

chip

s.

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nd fr

uit w

ith m

ilk a

nd

inst

ant b

reak

fast

. (Se

e re

cipe

.) M

ake

hot c

ranb

erry

cid

er, a

dd

oran

ge sl

ices

.

With

V

eg

gie

sC

olo

r Lunc

h D

inne

r Sn

acks

Q

uick

Tip

s...

Ord

er sw

eet p

otat

o fr

ies i

nste

ad

of re

gula

r Fre

nch

frie

s.

Add

roas

ted

red

pepp

er sl

ices

to

sand

wic

hes.

Find

them

jarr

ed,

froz

en, o

r eve

n ro

ast y

our o

wn.

Ord

er a

side

sala

d.

Top

pizz

a w

ith v

eget

able

s suc

has

mus

hroo

ms,

red

and

gree

n pe

pper

s, an

d br

occo

li.D

rizzl

e m

elte

d ch

eese

on

br

occo

li.

Enjo

y sa

lsa

with

cor

n ch

ips.

Serv

e ra

w v

eget

able

s with

dip

.D

rink

vege

tabl

e ju

ice.

Scoo

p pe

anut

but

ter w

ith

carr

ots o

r cel

ery.

Got

a fe

w m

inut

es...

Tr

y cr

eam

y so

ups w

ith c

olor

:cr

eam

of c

arro

t, bu

ttern

ut sq

uash

,or

eve

n pu

mpk

in. S

ever

al b

rand

s ar

e av

aila

ble

in th

e gr

ocer

y st

ore.

Add

gar

lic to

veg

etab

les;

mak

e ga

rlic

mas

hed

pota

toes

.B

ake

swee

t pot

atoe

s with

oliv

eoi

l, sa

lt, a

nd p

eppe

r.C

row

n ba

ked

pota

toes

with

co

oked

veg

etab

les a

nd c

hees

e.

Try

spin

ach

artic

hoke

dip

(it

com

es fr

ozen

) or g

uaca

mol

e di

p.H

ave

a sl

ice

of v

eget

able

piz

za.

Now

you

’re

cook

ing…

G

rill o

r sau

té e

ggpl

ant s

lices

and

add

them

to sa

ndw

iche

s.U

se a

voca

do sl

ices

on

sand

wic

hes o

r add

cho

pped

av

ocad

o, b

lack

bea

ns, c

hopp

ed

red

pepp

ers a

nd o

nion

s to

regu

lar

mac

aron

i and

che

ese

for a

he

alth

ier h

igh-

calo

rie te

x m

ex

dish

.

Add

coo

ked

gree

n be

ans,

zucc

hini

, asp

arag

us, b

rocc

oli,

orsa

utée

d gr

een

leaf

y ve

geta

bles

to

chee

sy q

uich

es a

nd c

asse

role

s.

Use

sund

ried

tom

atoe

s in

crea

my

alfr

edo

dish

es.

Try

carr

ot sa

lad

with

rais

ins,

appl

e, a

nd p

inea

pple

(See

reci

pe.)

Eat a

slic

e of

car

rot c

ake

or

zucc

hini

bre

ad. (

See

reci

pe.)

Mak

e a

chee

se &

veg

etab

le

omel

et. T

ry to

mat

oes,

spin

ach,

on

ions

, or p

eppe

rs.