Development of Nutrition Program/Service provided to individual or group:

Ranelle Kirchner-Developed a cooking class: Includes flyer, pre and post questionnaires, lesson plan, and recipes with nutritional information

See following pages and attached flyer.

Pre Questions:

Are you able to shop for yourself? If so, where do you shop? If not, who does your shopping?

What are your nutritional concerns controlling diabetes?

What resources do you use to search for diabetes topics? How do you get your information?

How often do you eat home cooked meals?

What types of foods do you prepare at home?

5 Post Questions:

What did you learn from this class that you would be able to apply to your lifestyle?

What cooking techniques and/or foods would you like to learn how to prepare?

What can we do to improve this class?

Would you take this class again on another topic?

Other comments or questions?

Thanks for your feedback; it is much appreciated!

Cooking with Diabetes Lesson Plan

Beginning the Session: 1. Introduce yourself by name and the organization you represent. 2. Summarize the lesson by going over the objectives. Let the group know that the session will be

informal and that questions can be asked at any time.

Objectives: By the end of this lesson, the participants should be able to: ~Identify healthy, diabetic-friendly foods and preparation techniques~Feel more comfortable and able to prepare healthy food at home~Know where to find more information/resources on healthy eating

Supplies: recipe ingredients and cookware, burner, plastic bowls/cups, plastic spoons, napkins, cooking supplies, handouts, name-tags, black marker

Preparation (prior to class): Gather ingredients (mise en place), make sure the meat is pre-cooked to save on preparation time, set up cooking station (burner, utensils, etc), put out name tags with marker, arrange both sets of questionnaires, arrange handout and recipe cards, put out cornbread with recipe

Schedule: 5:00-5:05 Have participants make a name tag and fill out the questionnaire. While they are filling out the questionnaire, go over introduction and summarize lesson objectives as explained above.

5:05-5:15 What does it mean to cook diabetic friendly foods? It’s all about monitoring your carbohydrate intake, balance, portion control, choosing lean cuts of meat, adding fiber to your diet, staying hydrated, avoiding fried items…. Have participants shout out examples of such foods, then give examples and ideas of how to incorporate such items into their current diet.

5:15-5:35 Recipe Preparation: Go over the recipe, following the directions. While instructing, go over alternative ingredients, explain you don’t have to follow the recipe to a “T” (branch out, mix it up, be flexible), add more vegetables as an option, switch out the meat to chicken or bison, add different spices or herbs, etc.

The cornbread is already prepared, but briefly go over the directions.

5:30-5:45 While food is cooking/heating, go over healthy cooking techniques: boil, blanche, light sauté, roast, steam, use of seasonings (herbs, spice, reduced salt ideas), etc.

5:45-5:55 Tasting: Have the participants taste the food. While they come to the front of the room, have them pick up the handout on additional resources with a recipe card. Briefly go over the handout and ask if there are any questions.

5:55-6:00 Have participants fill out post questionnaire and thank everyone for coming.

Healthy turkey and veggie chili

Adapted from The Picky Eater (Blog) Serves 8-10 (Nutrition facts based on 10 servings)

1 ½ teaspoons olive oil 1 pound lean ground turkey 1 can kidney beans, drained and rinsed 1 can black beans, drained and rinsed 1 can pinto beans, drained and rinsed 1 cup frozen sweet corn 1 green bell pepper, chopped small 1 red bell pepper, chopped small 1 yellow onion, chopped small 3 tablespoons tomato paste 2 (28-ounce) can crushed tomatoes 5 garlic cloves, minced 2 cups water/broth, vegetable or chicken (optional if you desire thinner consistency) 2 teaspoons cumin 2 teaspoons unsweetened cocoa powder 2 tablespoons chili powder ½ teaspoon paprika ¾ teaspoon dried parsley ½ teaspoon ground cayenne pepper ½- ¾ teaspoon salt ½ teaspoon ground black pepper Fresh cilantro, parsley, jalapenos, raw red onion, raw green onion, or avocado to garnish

1. Heat the oil in a large heavy bottom pot over medium heat.2. Add the turkey and cook until browned, stirring to break it up as it cooks.3. Add the onion, red and green bell pepper, and garlic, and cook for a few minutes, stirring, until

tender.4. Mix in canned tomatoes, beans, tomato paste, and spices. Add the water and stir to combine.5. Bring the chili to a boil, then reduce heat to low and simmer covered for about 30 minutes until the

chili thickens.6. Serve with freshly baked corn bread.

Nutrition Facts: Calories: 269 kcalCarbohydrate: 35 gFat: 5.2 g

Saturated: 1.0 gProtein: 20 g

Cast-Iron Cornbread

Adapted from Small Kitchen Chronicles (Blog)Serves 12

For Cast-Iron Cornbread1 1/2 cups yellow cornmeal1/2 cup whole wheat flour1 teaspoon salt3/4 teaspoon ground coriander seed (optional)2 teaspoons baking powder1/2 teaspoon baking soda1 1/3 cups reduced fat buttermilk2 tablespoons honey2 eggs, beaten8 tablespoons vegetable oil

1. Using paper towel, lightly grease a 9-inch cast iron skillet with vegetable oil.Place skillet in the center of middle rack in oven and preheat oven to 425 degrees F.2. In a large mixing bowl, mix together cornmeal, flour, salt, coriander, baking powder and baking soda — with a whisk or fork — until well combined.3. In a separate, small mixing bowl — using a clean fork — combine buttermilk, honey and eggs together.  Slowly mix in all but about 1 tablespoon of the vegetable oil, which you will set aside for the skillet.  Combine liquid mixture well.4. Fold liquid mixture into your dry mixture — with a fork — until just combined and just enough that only a few lumps remain.5. Very carefully remove cast iron skillet from oven and place on stove top.  Drizzle in reserved melted butter and — working quickly — tilt skillet so that butter evenly coats bottom.6. Pour batter into the skillet and place back in center of middle rack in oven.7. Bake for 12 – 14 minutes or until golden brown and toothpick inserted into center comes out clean.8. When cornbread is ready, remove from oven and place skillet on cooling rack.9. Allow cornbread to cool in skillet for about 10 minutes and serve immediately.

Nutritional FactsCalories: 134 kcalCarbohydrate: 15 gFat: 6 g

Saturated: 1.5 gProtein: 5 g