Ending Type 2 Diabetes One Exercise, Nutrition, and Gardening Class at a Time

Diabetes Prevention Program Participants Featured in Opening of Fair Haven Farmers Market

In About the Program on July 8, 2011 at 5:42 PM

Yesterday, two families from the Fair Haven Community Health Center performed a cooking demo at the opening day of the Fair Haven Farmers Market. This market, run by local nonprofit City Seed, is an effort to bring fresh fruits and vegetables to some of the lower income New Haven neighborhoods. Those neighborhoods, like Fair Haven, suffer high incidences of chronic disease, and disease related to nutrition. It was fitting, therefore, that City Seed asked wether some of the families participating in the Fair Haven Community Health Center’s Diabetes Prevention Program could share with market shoppers some of the things they are learning in their nutrition and gardening classes. The families chose two recipes they learned in class that used in-season vegetables: yogurt and mint dip, and a tomato and basil salad. Both were a big hit, especially with the daughters of the DPP participants serving and promoting the nutrient-dense foods.

Here are the recipes (thanks to Alex Grizas, our demo cook extraordinairre), which were also provided in English and Spanish to market shoppers:

Tomato, Orange, Basil Salad

Time to Prepare: 10 minutes                                    Serves: 4 as a side salad                                         Cost: $3.00 total

 

Fresh, ripe tomatoes bursting with both color and favor are one of the best treats of the summer. This Spanish salad can be eaten at breakfast, lunch, dinner, or as a snack.  Enjoy it alone or even better with fish or chicken.  For variety, you can add other fresh herbs, spinach, or other greens.

 

Salad:

2 tomatoes

1 orange

¼ cup basil leaves

2 Tsp Olive Oil

¼ Tsp Salt

⅛ Tsp Pepper

 

  1. Chop the tomato into bite sized pieces and place in a bowl.
  2. Peel the orange and cut into bite sized pieces, adding it to the tomatoes with the juices from the orange.
  3. Add the salt, pepper, and olive oil, and toss to coat well.
  4. Stack the basil leaves on top of each other.  Roll them up from bottom to the top.  Cut into thin slices along the length of the roll, creating ribbons of basil (this technique is called chiffonade (French term)).
  5. Stir the salad and chill in the refrigerator until serving, about 10 minutes ideally.

 

Nutrition Facts

Serving Size

1 serving (100.9 g)

 
Amount Per Serving
Calories 49                                          Calories from Fat 22

% Daily Value*

Total Fat 2.5g                                                                4%
Saturated Fat 0.4g                                                         2%
Cholesterol 0mg                                                           0%
Sodium 123mg                                                               5%
Total Carbohydrates 6.9g                                          2%
Dietary Fiber 1.6g                                                          6%
Sugars 4.6g
Protein 0.9g

Vitamin A 14%

Vitamin C 48%

Calcium 2%

Iron 2%

* Based on a 2000 calorie diet

 

 

Ensalada Con Tomates, Naranja, y Albahaca

Tiempo de preparar: 10 minutos                             Porciones: 4                                       Costo: $3.00 total

 

Ensalada:

2 tomates

1 naranja

¼ tazo hojas de albahaca

2 cdta aceite de oliva “extra virgin”

¼ cdta sal “kosher”

⅛ cdta pimienta negra

 

  1. Pique los tomates en pedacitos medianos and ponga en un tazón.
  2. Pele la naranja y pique en pedcitos medianos.  Ponga la naranja y sus jugos en el tazón con los tomatoes cortados.
  3. Adicione el sal, la pimienta negra, y el aceite, y mézclelo bien.
  4. Amontone las hojas de albahaca, arrolle las hojas del fondo a la cima, y cortelas en rajas delgadas.  Este técnica se llama “chiffonade” en francés.
  5. Mézcle la ensalada y mantengala en el refrigerador hasta que vaya a servirla, acerca de 10 minutos idealmente.

 

 

Información Nutricional

Tamaño de la Porción

1 porción  (100.9 g)

 
Cantidad por porción
Calorías 49                                         Calorías de grasa 22

% Daily Value*

Grasa total 2.5g                                                            4%
Grasa saturada  0.4g                                                     2%
Colesterol 0mg                                                              0%
Sodio 123mg                                                                   5%
Total de carbohidratos 6.9g                                     2%
Fibra dietética 1.6g                                                        6%
Azucares 4.6g
Proteínas 0.9g

Vitamina A 14%

Vitamina C 48%

Calcio 2%

Hierro 2%

* Basados en una dieta de 2,000 calorías

 

 

Homemade Plain Yogurt

Time to Cook: 3 hours                             Serves: many as a topping or snack                                                            Cost: $2.00 total

 

In Middle Eastern countries like Turkey, Syria, and Lebanon, plain yogurt is a delicious part of many dishes, including both meats and vegetables.  It is a thicker type of yogurt than what we usually see in the United States, and because it is so thick, it can be mixed with many different things to make sauces, dips, and dishes, both hot and cold.  One of the great benefits of eating yogurt is digestive health, as yogurt contains good bacteria to help process the foods we eat so we can get the most nutritional benefit from all of our healthy eating choices.  This week we will sample plain yogurt, as well as a cold cucumber dip, to be eaten with any of your vegetable fresh vegetables.  Remember, the vegetables should be the bulk of what we eat, with just a little cucumber dip to taste with each bite.

 

Yogurt:

1 gallon whole milk

1 Tbsp plain yogurt

 

  1. Boil 1 gallon of milk in a large pot until there is a film on the top in a large pot.  Take the pot off the heat and cool until the milk is warm (not too hot and not too cold).
  2. Put 1 tablespoon plain yogurt in the warm milk and stir until completely mixed in.
  3. Place a lid on the pot, wrap the whole pot in a towel or blanket, put a plastic bag (or trash bag) around the wrapped pot, and wrap another towel or blanket around plastic bag containing the wrapped pot.  Let this sit out for 2 hours.
  4. After two hours, remove the outer towel, plastic bag, inner towel, and lid from the pot.  Place the pot in the refrigerator until the yogurt is cold and thick; then it is ready to eat!  If the yogurt is not thick enough after it becomes cold, repeat the process of covering the pot with a lid, towel, plastic bag, and another towel, and then let sit outside of the refrigerator for 30 minute to 1 hour.  Then remove all of the coverings again, and place in the refrigerator again until it is cold and thick.

 

Cucumber Dip

Time to Prepare: 10 minutes                                Serves: 8 (1 serving = 2 Tbsp)                                            Cost: $4.00 total

 

1 cup homemade plain yogurt

2 cloves garlic

1 large cucumber

½ small red onion

1 lemon

1 Tbsp mint (if you like)

Salt and Pepper, to taste

Variety of your favorite vegetables (cucumber slices, carrots, peppers, tomatoes, radish, celery, broccoli)

 

  1. Chop the garlic, mint, and red onion very small.
  2. Peel the cucumber, remove the seeds, and chop the cucumber into little pieces.
  3. Wash and cut your favorite vegetables.
  4. Mix the cucumber, onion, and garlic with the yogurt.  Add the juice of 1 lemon and mix gently.  Add black pepper to taste (about ½ Tsp) and a little salt, to taste.
  5. Chill in the refrigerator until ready to serve, and stir before serving.

 

Nutrition Facts

Serving Size

11 serving (80.3 g)

 
Amount Per Serving
Calories 28382                                            Calories from Fat 9110

% Daily Value*

Total Fat  1.0g12.2                                                               2%19
Saturated Fat  0.6g1.8                                                        3%9
Cholesterol 4mg  8                                                         1%3
Sodium 136mg557                                                               6%23
Total Carbohydrates 3.8g44.9                                         1%15
Dietary Fiber 0.6g                                                          2%15
Sugars 2.5g6.2
Protein 1.4g21.0

Vitamin A 1%72

Vitamin C 9%44

Calcium 1%52

Iron 1%11

* Based on a 2000 calorie diet

YOGURT                                                                          CUCUMBER DIP

Nutrition Facts

Serving Size

11 serving (227.3 g)

 
Amount Per Serving
Calories 142382                                        Calories from Fat 68110

% Daily Value*

Total Fat  7.6g12.2                                                             12%19
Saturated Fat  4.7g1.8                                                      23%9
Cholesterol 33mg8                                                       11%3
Sodium 118mg557                                                               5%23
Total Carbohydrates 11.4g44.9                                       4%15
Sugars 11.4g6.2
Protein 7.6g21.0

Vitamin A 6%72

Vitamin C 0%44

Calcium 28%52

Iron 0%11

* Based on a 2000 calorie diet

 

 

 

 

 

 

Yogurt Casero

Tiempo de cocinar: 3 horas                                  Porciones: se sirve como snack                                          Costo: $2.00 total

 

En países del Oriente medio como Turquía, Siria, y Líbano, el yogurt natural es parte de muchos de sus platos típicos, incluso se usa con carnes y vegetales. Este yogurt es mas espeso que el yogurt que se usa en Estados Unidos, y por su espesura es que se puede mezclar con otras cosas para hacer salsas, y platos, fríos y calientes. Uno de los muchos  beneficios del yogurt es que ayuda a mantener una Buena salud del sistema digestivo, ya que contiene Buena bacteria que nos ayuda a digerir los alimentos y obtener todos los nutrientes de nuestras comidas. Esta semana estaremos probando yogurt natural simple, también estaremos probando una salsa de pepinos  para acompañar unos vegetales frescos. Recuerda que los vegetales deben ser la mayor parte de nuestra comida  y solo usar un poco de salsa de pepinos con cada bocado.

 

Yogurt:

1 galón de leche entera

1 Cucharada de yogurt simple-sin sabor

 

  1. Hervir 1 galón de leche en una olla grande hasta ver una capa gruesa en la parte de arriba. Remueva la olla del calor y espere a que enfríe la leche y este tibia (no muy caliente, no muy fría)
  2. Ponga 1 cucharada de yogurt simple en la leche tibia y revuelva hasta que se disuelva completamente
  3. Ponga una tapa sobre la olla, envuelva la olla con una toalla o manta, luego ponga una bolsa plástica (o bolsa para la basura) alrededor de la olla ya envuelta y ponga nuevamente otra toalla o manta alrededor de esta. Permita que se quede así por 2 horas.
  4. Después de 2 horas, remueva las toallas, la bolsa plástica y la tapa de la olla. Ponga la olla en el refrigerador hasta que el yogurt este frío y espeso; y luego ¡estará listo para comer! Si el yogurt no llegara a estar lo suficientemente espeso después de enfriar, repita el proceso de cubrir la olla con una tapa, toalla, una bolsa plástica y otra toalla, y luego permita que se quede por fuera del refrigerador por 30 minutos o una hora. Luego remueva todo lo que cubre la olla, y ponga en el refrigerador otra vez hasta que enfrié y espese.

 

Salsa de Pepinos

Tiempo de preparación: 10 minutos                     Porciones: 8 (1 porcion = 2 cda)                            Costo: $4.00 total

 

1 taza de yogurt casero simple

2 clavos de ajo

1 pepino largo

½ cebolla roja pequeño

1 limón

1 cucharada de menta (si le gusta)

Sal y pimienta, al gusto

Vegetales variados, sus favoritos (rebanadas de pepino, zanahorias, pimentones, tomates, rábanos, apio, brócoli)

 

  1. Picar el ajo, menta, y la cebolla roja en pedazos pequeños.
  2. Pelar el pepino, remueva las semillas, y pique en pedazos pequeños.  Luego, lave y corte sus vegetales frescos.
  3. Combine el pepino, cebolla, y el ajo picado con el yogurt. Adicione el jugo de 1 limón y mezcle suavemente. Adicione pimienta negra al gusto (alrededor de ½ cucharadita) y un poco de sal, al gusto.
  4. Deje que la mezcla enfríe en el refrigerador hasta que vaya a servir, revuelva antes de servir.

Información Nutricional

Tamaño de la Porción

11 porción  (80.3 g)

 
Cantidad por porción
Calorías 28382                                           Calorías de grasa 9110

% Daily Value*

Grasa total 1.0g 12.2                                                           2%19
Grasa saturada   0.6g1.8                                                    3%9
Colesterol 4mg8                                                             1%3
Sodio 136mg557                                                                   6%23
Total de carbohidratos 3.8g  44.9                                   1%15
Fibre 0.6g                                                                       2%
Azucares 2.5g6.2
Proteínas 1.4g21.0

Vitamina A 1%72

Vitamina C 9%44

Calcio 1%52

Hierro 1%11

* Basados en una dieta de 2,000 calorías

YOGURT                                                                  SALSA DE PEPINOS

Información Nutricional

Tamaño de la Porción

11 porción  (227.3 g)

 
Cantidad por porción
Calorías 142382                                       Calorías de grasa 68110

% Daily Value*

Grasa total 7.6g 12.2                                                         12%19
Grasa saturada   4.7g1.8                                                  23%9
Colesterol 33mg8                                                         11%3
Sodio 118mg557                                                                   5%23
Total de carbohidratos 11.4g44.9                                   4%15
Azucares 11.4g6.2
Proteínas 7.6g21.0

Vitamina A 6%72

Vitamina C 0%44

Calcio 28%52

Hierro 0%11

* Basados en una dieta de 2,000 calorías

 

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  1. Nice recipes. I am afraid your yoghurt recipe will not work. I have to use a cup of plain yoghurt in half-a-gallon of milk and then leave it in a warm place overnight (18 hours is even better) for it to get thick enough. If anyone uses your recipe and method, they will get vaguely yoghurt-flavored milk.

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