Cooking for Staff Class #1
July 24 and 25, 2019; 12:15 to 12:45 pm
Outline/Overview
Introduction: 2 minutes
Who we are, our background, our role at PCC, and why we are doing this cooking class
Introduce recipe
Goal of learning about what encompasses a healthy and complete meal
Grains: 6 minutes
2 types: refined and whole
- Refined: lose necessary parts of the gran kernel during processing which makes them less
healthy (full of the parts they should have)
- Whole: as nature created them, which provides fiber (explained later), iron (blood and
immune system), B vitamins (energy levels) that all reduce the risk for many chronic
diseases
Examples of each type
- Refined: processed foods, flour tortillas, couscous, rice cakes, more on handout
- Whole: brown rice, quinoa, 100% whole wheat, more on handout
Food labels stop, slow, go method
- Look at ingredient list
- Whole grains: whole grain [barley], 100% whole wheat, 100% whole [flour], brown rice,
oats/oatmeal, wheat berries
- Refined grains: wheat, enriched flour, multigrain, bran, wheatgerm, organic flour
Cooking methods may depend on type of grain so make sure to read directions on the grain
packaging
RECIPE INTRODUCTION OF BROWN RICE
Try to make at least half of all grains consumed whole grains!
Requirements —> male 6 to 8 oz equivalents, females 5 to 6 oz equivalents however do not go
below 130 grams
Fiber acts as a broom for our intestines
- Indigestible carbohydrate, can help lower LDL or bad cholesterol with car imagery, make
us feel full, stabilize blood glucose spikes and falls
- Found in whole grain products and not refined grain products
- 25 g requirement per day (at least)
Fruits and Vegetables: 7 minutes
Fiber transition
Recipe! Carrots, broccoli, mushrooms, red pepper
Color Importance
- LEGO wall analogy ! each color builds up a different area of the wall that makes the
immune system (fighting wall) strong and healthy
Phytochemicals
- Provide health benefits beyond “normal” food, working as anti-oxidants, protecting or
packaging nutrients, and deactivating cancer-causing substances in the body
- Naturally occurring in plants and protect the plants; how they work in plants is how they
work in our bodies
Color Examples
- Red: lycopene; protects against heart attacks and cancer
o Red pepper, tomato, strawberry
- Orange: carotenoids and vitamin C; converts to vitamin A in the body which helps with
vision, immunity, skin, and bone health; anti-inflammatory which is especially important
for eyes
o Oranges, mangos, carrots
- Yellow: lutein; eye health
o Lemons, pineapple
- Green: chlorophyll; helps the liver in removing potential carcinogens; for women –
provides folate which is necessary for childbearing years
o Leafy greens, celery, okra, kiwi, asparagus
- Blue/purple: anthocyanin; can help reduce or stabilize blood pressure and prevent blood
clots
o Eggplant, blueberries, blackberries
- White: flavonoid; anti-oxidants to help free radical formation
o Onions, potatoes, bananas
Protein: 4 minutes
In recipe: tahini
Roles/Functions in the body
- Often have iron, magnesium, zinc, and B vitamins
- Building blocks for muscle, bone, blood, cartilage, hormones, immune system
- Helps release energy, carry oxygen, form red blood cells
- Can reduce the risk of heart disease
Examples
- Plant based: tofu or edamame (soy), black beans, almonds, oats, broccoli, quinoa, lentils,
etc.
- Animal based: chicken breast, eggs, cottage cheese, Greek yogurt, tuna, shrimp, etc.
Requirements: females 46 g, males 56 g/day at least
Fat: 5 minutes
Fat in recipe: canola oil, tahini
Fat Types
- Saturated: Animal sources, solid at room temperature, can have sometimes but only 10%
of all calories per day should come from saturated fat (About 22 for a 2,000 calorie diet),
some foods can still be considered healthy but have saturated fat which is why
moderation is key, may increase bad cholesterol and decrease good cholesterol
o Maximum 20% per day
- Unsaturated: Plant sources, liquid at room temperature, heart healthy by stabilizing
cholesterol (increase good, decrease bad) and decreasing overall body inflammation
o Maximum 10% per day
- Trans: Should be avoided at all times, the result of a process called hydrogenation when
oil is mixed with hydrogen, includes processed foods like margarine, vegetable
shortening, cookies, cakes, etc., can have significant impact on heart health and
cholesterol
o Maximum 1% per day
Examples
- Plant: avocado, olives, flaxseeds, beans, chia seeds, coconut oil
- Animal: fish, red meat, pork, turkey, chicken
Fats can work with protein, keep us fuller longer (9 cals/g), provide EPA/DHA (or the Omega’s)
but should be consumed in moderation and preferably unsaturated types
Question and Answer: 5 minutes
Provide time for a question and answer session (if time allows)
Also remind staff to ask questions afterward if time runs out or if they have more personal
questions
Conclusion: 1 minute
Thank staff for coming to the presentation
Invite staff to next class – July 31 and August 1 at 12:15 pm again in the same location
