Thanksgiving Dinner 1. Create a healthy thanksgiving dinner menu for a family of 4 using the following criteria. At least 1/2 of your plate needs to be fruit/vegetables. Eat a rainbow. Only pick recipes that you would eat. Include at least one recipe with whole grains Include a protein Try something new! Sample Menu: Sweet Potato Casserole with Crunchy Oat Topping Turnip/Mustard Greens Roasted Cauliflower with Grapes Cranberry Sauce Southern Cornbread Dressing Smoked Turkey Baked Apples ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ _______________________________________________________ 1 2. Write down the complete recipes for two of the vegetable dishes in your menu that have more than 5 ingredients listed. Remember, recipes usually have 7 parts so try to include all of them. 1. 2. 3. 4. 5. 6. 7. Name of recipe Portion Yield or Serving Size List of ingredients and amounts Equipment needed Directions Time and Temperature Nutritional analysis Example Sweet Potato Casserole with Crunchy Oat Topping Ingredients 3 pounds sweet potatoes, peeled and chopped (about 8 cups) 1/2 cup 2% reduced-fat milk 2 tablespoons unsalted butter, melted and divided 1/2 teaspoon vanilla extract 3/4 teaspoon kosher salt, divided 1 large egg, beaten 1 cup old-fashioned rolled oats 2/3 cup pecans, chopped 3 tablespoons almond meal 3 tablespoons maple syrup, divided 1 tablespoon coconut oil Cooking spray Step 1 Preheat oven to 375°F. Step 2 Place potatoes in a large saucepan; cover with water to 1 inch above potatoes. Bring to a boil; reduce heat and simmer 6 minutes or until potatoes are tender. Drain. Return potatoes to saucepan. Add milk, 1 tablespoon butter, and vanilla; mash to desired consistency. Stir in 1/2 teaspoon salt and egg. Spread potato mixture in the bottom of an 11- x 7-inch glass or ceramic baking dish coated with cooking spray. Step 3 Combine remaining 1/4 teaspoon salt, oats, pecans, almond meal, and 2 tablespoons syrup in a bowl. Add remaining 1 tablespoon butter and coconut oil; toss to coat. Sprinkle oat mixture over potatoes. Bake at 375°F for 18 minutes or until surface is golden. Remove pan from oven; drizzle with remaining 1 tablespoon maple syrup Total Time 45 Mins Yield Serves 12 (serving size: about 1/2 cup) Nutritional Information Calories 232 Fat 10.1g Sat fat 2.1g Mono fat 4.5g Poly fat 2.1g Protein 4g Carbohydrate 31g Fiber 5g Cholesterol 21mg Iron 1mg Sodium 195mg Calcium 56mg Sugars 9g Est. added sugars 3g 2 Recipe #1 ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ 3 Recipe #2 ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ 4 3. Create a shopping list for these two recipes. Write down everything you need from the store to make these two recipes. _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ 5 4. Arrange the items according to where they are found at the grocery store. (Label sections; Produce, Condiments, Dairy, Meat, Canned/Dried, Frozen, Bakery) _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ _____________________ 6 5. Let’s go shopping! Search a local grocery store for prices on each item. On page 6, list name brand and generic prices, when applicable. What is your grocery store total to feed a family of four for Thanksgiving? ______________________ 6. Draw a proper place setting. Using your menu, draw and color all of the food on your plate. 7 7. Oh no! You need to save Thanksgiving! Instead of 4 people coming for dinner, now there are 12! Adjust your 2 recipes on page 3 and 4 with proper conversions and measurements! Show your work on page 6! (Strike out the old and write the new) 8. Adjust & recalculate your shopping list on page 6. How much more is this going to cost you? Show Your Work! (Strike out the old and write the new) Price for a family of 4_______________ Price for a family of 12 ______________ 9. Oh no! You’ve just learned that one of your family members is diabetic! Adjust two vegetable recipes to make them diabetic friendly. Show your work on pages 3 and 4! (Strike out the old and write the new) List the ingredients from two recipes with high carbs/sugars and how you changed it to be more diabetic friendly. _____________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ 10. Oh no! Your doctor just called and confirmed you have Celiac Disease and can no longer eat gluten. You remember your Nutrition teacher taught you that gluten is found in wheat, barley, and rye. Show your work on pages 3 and 4! (Strike out the old and write the new) How can you make at least two vegetable recipes gluten free? ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________ Congratulations! You did it! You saved Thanksgiving Dinner! 8
