Healthy Cooking Across America Low-Country Cuisine

Children should have access to healthy food and be able to make healthy food choices wherever they are – at home, in school, and in the community. Improving the health of the nation’s children and reversing the childhood obesity epidemic is a shared responsibility and will take the commitment of parents, the foodservice industry, the media, and schools working together. The vision of USDA’s School Meals Initiative for Healthy Children is to improve the health of school children through better nutrition. Implementing the Dietary Guidelines for Americans in school meals will have important health benefits for children.

About Low-Country Cuisine The Low Country region of the Southeastern states runs the low-lying, coastal plains areas of South Carolina and Georgia. Fish, rice, grits, and produce of the coastal plain are the foundations of this popular cuisine. Widely used cooking techniques include boiling and stewing. Traditional dishes include hoppin John, Frogmore stew, shrimp and grits, collard greens, and barbecue.

Menu-Planning Practices for Nutrient Dense Foods in Healthy School Meals • Increase the amounts and variety of fruits and vegetables offered because fruits and vegetables differ in nutrient content. • Choose more low-fat, low-sodium products. • Increase the variety of whole-grain cooked and ready-to-eat cereals offered at breakfast.

USDA Food Program

Regional Ingredients Corn grits Sweet potatoes Collard greens Sweet corn Rice Black-eyed peas Peanuts Peaches Watermelon

Did you know?

There are several barbecue sauce styles popular in the South: Tomato-based Tomato or catsup-based barbecue sauce is often sweetened with honey, molasses, or brown sugar. This is more commonly found in Western states but is a universal favorite. Vinegar-based Vinegar with red and black pepper, and sometimes a little sugar Grits are made from the milling of corn is added to tone down kernels. The first step in the process is the vinegar, make this to clean the kernels; then, the grains eastern North Carolina’s are steamed for a short time to loosen favorite barbecue sauce. the tough outer hull. The grain kernel Mustard-based is split, which removes the hull and Mustard, vinegar, and germ, leaving the broken endosperm. black pepper are the Heavy steel rollers break up the primary ingredients in endosperm into granules, which are this Low-Country favor- separated by a screening process. The ite barbecue sauce. large-size granules are the grits; the smaller ones become cornmeal and corn flour.

Did you know?

One of the most important native American foods was corn. Corn is a delicious and versatile food and is available in many different forms. Corn is used as a grain and a vegetable. USDA foods offer the following corn products: cornmeal, corn grits, canned kernel corn, frozen corn on the cob, and frozen whole corn kernels. USDA foods are better than ever. Over the past two decades, USDA has reduced the levels of fat, sodium (salt), and sugar in foods while keeping them tasty and acceptable to children. For more information about USDA food products visit: www.fns.usda.gov/fdd/foods/SY09-schfoods.pdf.

Culinary Resources National Food Service Management Institute. (2009). Culinary techniques for healthy school meals. University, MS: Author. National Food Service Management Institute. (2005). Healthy cuisine for kids. University, MS: Author. U. S. Department of Agriculture, Food and Nutrition Service. (2007, January). The road to SMI successa guide for school food service directors. Washington, DC: Author. U. S. Department of Agriculture, Food and Nutrition Service. (2007). HealthierUS school challenge: Recognizing nutrition excellence in schools. Washington, DC: Author.

National Food Service Management Institute The University of Mississippi 6 Jeanette Phillips Drive Post Office Drawer 188 University, Mississippi 38677-0188 800-321-3054 • [email protected] For more information, visit us on the Web at www.nfsmi.org

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Nutrition Feature: Physical Activity Studies show the number of obese children continues to increase. One-third of U. S. children and teens, about 25 million, are either overweight, or on the brink of becoming so. That’s why it’s important to remember that nutrition and physical activity must work together for better health. Make sure children are getting plenty of nutrient dense foods—those that provide lots of vitamins and minerals, but relatively few calories: low-fat milk, fruits, vegetables, whole grains, and beans.

What is physical activity? Physical activity simply means movement of the body that uses energy. Walking, gardening, climbing the stairs, playing soccer, or dancing are all examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 60 minutes a day for children. Moderate physical activities include: • Walking briskly (about 3 1/2 miles per hour) • Hiking • Gardening/yard work • Dancing • Golf • Bicycling (less than 10 miles per hour) Vigorous physical activities include: • Running/jogging (more than 5 miles per hour) • Bicycling (more than 10 miles per hour) • Swimming (freestyle laps) • Aerobics • Walking very fast (more than 4 1/2 miles per hour) • Basketball

Why is physical activity important? Being physically active is a key element in living a longer, healthier, happier life. It can help relieve stress and can provide an overall feeling of wellbeing. Physical activity can also help you achieve and maintain a healthy weight and lower risk for chronic disease. The benefits of physical activity may include: • Improves self-esteem and feelings of well-being • Increases fitness level • Helps build and maintain bones, muscles, and joints • Builds endurance and muscle strength • Enhances flexibility and posture • Helps manage weight • Lowers risk of heart disease, colon cancer, and type 2 diabetes • Helps control blood pressure • Reduces feelings of depression and anxiety Some types of physical activity are especially beneficial: • Aerobic activities speed heart rate and breathing and improves heart and lung fitness. Examples are brisk walking, jogging, and swimming. • Resistance, strength building, and weight-bearing activities help build and maintain bones and muscles by working them against gravity. Examples are carrying a child, lifting weights, and walking. They help to build and maintain muscles and bones. • Balance and stretching activities enhance physical stability and flexibility, which reduces risk of injuries. Examples are gentle stretching, dancing, yoga, martial arts, and t’ai chi.

Sources: U. S. Department of Agriculture, Food and Nutrition Service. (2008). Fact sheets for healthier school meals: Limit saturated fat & cholesterol for healthier school meals. Washington, DC: Author. U. S. Department of Agriculture, Food and Nutrition Service. (2008). Fact sheets for healthier school meals: Trim trans fats for healthier school meals. Washington, DC: Author. U. S. Department of Agriculture, Food and Nutrition Service. (2005). MyPyramid for kids. Washington, DC: Author.

Healthy Cooking Across America

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Serving Size: 1/2 cup

Number of Portions: 50

1.9 g 4.4 g 0.3 g

Protein

Carbohydrate

Total Fat

Vitamin C

Vitamin A

Cholesterol

Saturated Fat

15 mg

4914 IU

0.1 mg

0 g

Dietary Fiber

Sodium

Calcium

Iron

Healthy Cooking Across America

U. S. Department of Agriculture, Food and Nutrition Services & National Food Service Management Institute. (2006). USDA recipes for child care. University, MS: Author.

2.65 g

86 mg

107 mg

0.14 mg

Bring water and ham base to a boil. Add collard greens. Cook for 25 to 35 minutes.

Instructions

U. S. Department of Agriculture, Food and Nutrition Services & National Food Service Management Institute. (2006). USDA recipes for schools. University, MS: Author.

For additional recipes:

Source: Kershaw County School District, Camden, South Carolina.

24

8 pounds 2 ounces

Calories

Nutrients per serving

Collard greens, fresh, trimmed, and washed

2 Tablespoons

Measures

Ham base, no MSG

Weight 2 quarts

Ingredients

Water



Thanks to Jeff Wilson, Food Service Manager at the Leslie M. Stover Middle School in Elgin, South Carolina, for sharing their version of this favorite Low-Country vegetable.

Collard Greens

3

Serving Size: 1 sandwich

Number of Portions: 48

Ingredients

Weight

18.2 g 50.5 g 11.1 g

Protein

Carbohydrate

Total Fat

Vitamin C

Vitamin A

Cholesterol

Saturated Fat

3 Tablespoons 1/2 cup 1 quart 1 Tablespoons 2 Tablespoons 1 Tablespoons 2 Tablespoons 3 cups 1 teaspoon 1/2 cup 1 cup 48 each

2 Tablespoons 2 Tablespoons

Measures

4.5 mg

335 IU

48 mg

3.4 g

Dietary Fiber

Sodium

Calcium

Iron

3.8 g

727 mg

70 mg

2.5 mg

4. CCP: Hold for hot service at 135 °F or higher. Portion the meat mixture onto bottom half of each roll. Top with other half of roll.

3. Add sauce to pulled pork and combine. Heat for service.

• CCP: Heat to 155 °F or higher for at least 15 seconds.

2. To prepare the bbq sauce: heat vegetable oil. Add onions and sauté until lightly browned, about 5 minutes. Add honey, black pepper, paprika, mustard, Worcestershire sauce, catsup, garlic, vinegar, and tomato paste. Simmer uncovered for 20 to 30 minutes.

1. Season pork roast. Roast at 350 °F for 4 to 4 1/2 hours. Remove from oven. Pull the pork. Chill and refrigerate.

Instructions

Healthy Cooking Across America

U. S. Department of Agriculture, Food and Nutrition Services & National Food Service Management Institute. (2006). USDA recipes for child care. University, MS: Author.

U. S. Department of Agriculture, Food and Nutrition Services & National Food Service Management Institute. (2006). USDA recipes for schools. University, MS: Author.

For additional recipes:

Source: Adapted from Barbecued Pork on Roll, F-08, and Barbecue Sauce, C-06, U. S. Department of Agriculture, Food and Nutrition Service & National Food Service Management Institute (2005).

360

Calories

Nutrients per serving

Pork roast, boneless 10 pounds Salt Black pepper BBQ Sauce Vegetable oil Fresh onions, chopped Honey 2 pounds Black pepper, ground Paprika Prepared yellow mustard Worcestershire sauce Catsup Garlic granules White vinegar Tomato paste Enriched whole wheat hamburger rolls (at least 1.8 oz each)



This tomato-based barbecue sauce can be used with pork, beef, chicken, or turkey and can be served alone or with a whole wheat bun or cornbread.

BBQ Pork

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Serving Size: 1 piece (2.4" x 2.0")

Ingredients

Weight

4.15 g 18.46 g 3.69 g

Protein

Carbohydrate

Total Fat

Vitamin C

Vitamin A

Cholesterol

Saturated Fat

2/3 cup OR 1/4 cup 2 Tablespoons

2 cups 2 3/4cups 3 cups OR 14 each 1/2 cup 2 Tablespoons 1 teaspoon 1 teaspoon 1 quart 2 1/2 cups ( 2/3 No. 10 can) 2 quart (2/3 No. 10 can)

Measures

4.1 mg

246 IU

58 mg

0.87 g

Dietary Fiber

Sodium

Calcium

Iron

Healthy Cooking Across America

U. S. Department of Agriculture, Food and Nutrition Services & National Food Service Management Institute. (2006). USDA recipes for child care. University, MS: Author.

1.2 g

214 mg

24 mg

0.90 mg

5. CCP: Hold for hot service at 135 °F or higher. Cut each pan 5 x 10 (50 pieces per pan).

CCP: Heat to 145 °F or higher for 3 minutes.

• Convection oven: 325 °F for 30-40 minutes

• Conventional oven: 375 °F for 50-60 minutes.

4. Bake until golden brown:

3. Pour 10 lb 12oz (1 gal 1 2/3 qt) into each steamtable pan (12” x 20” x 2 1/2”) which has been lightly coated with pan release spray. Use 1 pan.

2. Change to paddle. Add whole kernel corn, cream style corn, and onions (optional). Mix for 2 minutes on low speed.

1. Combine milk, flour, eggs, margarine or butter, sugar, pepper, and nutmeg (optional) in mixer bowl. Mix with whip for 2 minutes on low speed, 1 minute on medium speed, and 1 minute on high speed.

U. S. Department of Agriculture, Food and Nutrition Services & National Food Service Management Institute. (2006). USDA recipes for schools. University, MS: Author.

For additional recipes:

Number of Portions: 50

Instructions

Source: Adapted from Corn Pudding, I-10, U. S. Department of Agriculture, Food and Nutrition Service & National Food Service Management Institute (2005).

117

4 ounces OR 1 1/3 ounces

Calories

Nutrients per serving

Fresh onions, chopped (optional) OR Dehydrated onions (optional)

Instant nonfat dry milk, reconstituted Enriched all-purpose flour 12 ounces Frozen whole eggs, thawed 1 pound 8 ounces OR Fresh large white eggs, beaten Margarine or butter, melted 4 ounces Sugar Ground black or white pepper Ground nutmeg (optional) Canned liquid pack whole-kernel 2 pounds 12 ounces corn, drained Canned cream style corn 4 pounds 8 ounces



Corn pudding is a classic Southern dish and perennial favorite. This traditional use of corn points to corn’s versatility in cooking.

Corn Pudding

5

Serving Size: 1/2 cup

Number of Portions: 50

Ingredients 2 pounds 4 ounces

Weight

5.3 g 16.5 g 3.5 g

Protein

Carbohydrate

Total Fat

Vitamin C

Vitamin A

Cholesterol

Saturated Fat

1 gallon 3 quarts

6 1/8 cup

Measures

0 mg

131 IU

3 mg

1.00 g

Dietary Fiber

Sodium

Calcium

Iron

3. Remove from the steamer and stir. Serve hot.

2. Steam for 25 minutes.

1. Mix grits, water, cheese, and margarine in two – 12x10x4 inch pans.

Instructions

Healthy Cooking Across America

U. S. Department of Agriculture, Food and Nutrition Services & National Food Service Management Institute. (2006). USDA recipes for child care. University, MS: Author.

U. S. Department of Agriculture, Food and Nutrition Services & National Food Service Management Institute. (2006). USDA recipes for schools. University, MS: Author.

For additional recipes:

Source: Burke County School District, Waynesboro, Georgia.

120

5 ounces

1 pound 9 ounces

Calories

Nutrients per serving

Margarine

Cheese, cheddar, low-fat, shredded

Water

Corn grits, quick



0.33 g

114 mg

120 mg

0.86 mg

Grits can be found on breakfast menus throughout the South but are also can be served as a lunchtime side dish. Chopped green and red peppers and whole corn will add texture, color, and flavor to this regional favorite.

Cheese Grits

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