Hayden Stake Relief Society Nutrition Class May 16, 2015 - Mindy Cutler

1. Feed Your Body:
Something about
Nutrition

4. Look how happy!

5. American Food Culture

6. Mormon Food Culture
SUGAR!
Addictive, drug like,
sugar cycle
Sugar Fast Benefits: feel free, in
control, teaches self discipline,
no dips in energy, less
inflammation

7. Different Diets
• Vegan, Vegetarian, Paleo, South Beach,
Plant Based, Weight Watchers
• yes/no meat, yes/no beans, yes/no carbs
• What 2 things do all diets agree on?

8. Word of Wisdom
• Bodies are a sacred gift
• Treat and feed them well
• Spiritual Law before Physical Law
• Eat better (and exercise)… feel better… able to
do good things and feel more in tune spiritually
• Moderation (prudence, sparingly)
(temperance, cautious, good judgment,
abstinence, self-restraint)

9. How to Add More Nutrition
-Have a plan
-Have only healthy choices in the house
-In the evening, think about food for the next day
-Buy lots of veggies, then plan your meals
-Cut up veggies to have on hand
-Eat a rainbow
-Look at ingredient lists
-Shop the outside (store perimeter, local, garden)
-Ask what you can add to a meal
-Keep meals simple using whole foods

10. Breakfast Ideas
- Include protein and healthy fat
(nut butters, yogurt, kefir, chia seed, egg)
- Think outside the cereal box

11. Oatmeal Additions

12. Cereals
Blueberry, carrot and pumpkin
concentrates for color
Lucky Charms: Yellow 5&6, blue 1, red 40
Tasty alternative to
oatmeal and other
hot cereals

13. Breakfast Examples
Egg, guac, cottage cheese,
strawbs, pineapple, almonds,
green smoothie
French
toast: ww
bread, eggs,
vanilla,
cinnamon,
milk and
strawberries
Spinach blended with
eggs, turkey bacon,
tomatoes, strawberries

14. Sweet potato with almond or
peanut butter sprinkled with
cinnamon
Kale, beets, carrot, apple,
cucumber, celery, ginger,
lemon
Kefir in Smoothies
Whole wheat toast with
garden tomatoes (avocado)

15. Homemade Granola
• 3½ cups rolled oats
• 1 cup raw sliced almonds
• 1 cup raw cashew pieces (or walnuts or pecans)
• 1 cup unsweetened shredded coconut
• ½ cup raw sunflower seeds
• ½ cup raw pumpkin seeds
• 2 teaspoons ground cinnamon
• 1 teaspoons ground ginger
• ½ teaspoon grated or ground nutmeg
• 6 tablespoons butter
• ½ cup honey
• 2 teaspoons vanilla extract
• ½ teaspoon salt
• Craisins (this is a nice addition)
• Also need – parchment paper
http://www.100daysofrealfood.com/2010/04/04/recipe-granola-bars-ce
Eat alone, mix in with cereal, yogurt topping

16. Zucchini Cheese Pancakes
• King Arthur Flour Zucchini-Cheese Pancakes
• 4 large eggs, lightly beaten
• 1/2 teaspoon freshly ground black pepper or coarse black pepper
• 1/4 cup olive oil
• 2/3 cup chopped chives or scallions; about 1 bunch scallions, trimmed and chopped
• 1-1.5 teaspoons salt, to taste
• 1 teaspoon dried basil*
• 1 teaspoon dried oregano*
• 4 cups coarsely grated zucchini; about one 10" zucchini
• 1 3/4 cups unbleached flour or white whole wheat
• 1 cup freshly grated Parmesan, Cheddar, Monterey Jack, Pepper Jack (or a combination)
These freeze well. Make a
huge batch when you have
time. Warm and serve. Can
top with tomato, sour cream
or avocado is desired.

17. Overnight Oats
• http://www.theyummylife.com/Refrigerator_Oatmeal

18. Ezekiel Sprouted Grains
Breakfast burritos:
Eggs, cheese,
spinach, tomatoes,
avocado, salsa,
turkey bacon
½ muffin with butter or cream cheese
Paired with a small smoothie, egg, or fruit

19. Pancakes
• 2 cups quick oatmeal
• 3/4 cup whole wheat flour
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1 1/4 teaspoons cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 cup honey
• 2 large eggs
• 1 teaspoon vanilla
• 2 1/2 cups buttermilk
http://www.melskitchencafe.com/ems-famous-overnight-oatmeal-cinnamon
*Please use real maple syrup (use as a dip)
Mrs Butterworth's Original ingredients: High Fructose Corn Syrup, Corn Syrup,
Water, Salt, Cellulose Gum, Molasses, Natural And Artificial Flavors, Potassium
Sorbate (Preservative), Sodium Hexametaphosphate,Citric Acid, Caramel Color,
Polysorbate 60.

20. Lunch Ideas
• Raw veggies with a dip like hummus
• Wraps
• Freeze muffins, pbj sandwiches
• Use leftovers
• Pack lunch evening before
• Use thermoses, ice packs, containers

21. Muffins
These muffins freeze well – put in lunch frozen
2 ¼ cup whole-wheat flour
¾ teaspoon baking soda
¼ teaspoon salt
3 ripe bananas, mashed
¼ cup plain yogurt
¼ cup honey
2 eggs
⅓ cup oil (I used coconut oil)
1 teaspoon vanilla
I add a few white choc chips or
turbinado sugar to the tops.
WHOLE-WHEAT
BANANA BREAD
(muffins)
http://www.100daysofrealfood
.com/2011/05/02/recipe-
whole-wheat-banana-bread/
1-1/2 cups white whole wheat flour
3/4 cup flaxseed meal (ground flax)
3/4 cup oat bran cereal (ground oats)
1 cup brown sugar (non packed)
2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
2 tsp ground cinnamon
1-1/2 cups carrots finely shredded
2 apples peeled & shredded
1/2 cup raisins
1 cup nuts chopped finely (walnuts)
3/4 cup milk of your choice
2 eggs beaten
1 tsp vanilla extract
http://www.bobsredmill.com/
recipes/how-to-make/bran-
flax-muffins/
FLAX MUFFINS
“Kiley’s Favorite Muffins”

22. Veggies and Hummus

23. Packing Lunch Photos

24. 100 days of real food . com has great school lunch ideas

25. Leftovers
Halloween Lunch
Use thermos containers: soup,
leftovers, oatmeal, mac n cheese,
veggies and sausage, eggs and
cheese,

26. Wraps
• Mindy’s Creation (below)
• Hummus, romaine, tomatoes, avocado
• Chicken curry salad made with greek yogurt and grapes
• Walnut Tacos with lettuce, tom, avoc
• Quinoa lettuce wraps
Mindy’s Creation – my favorite end of summer meal
Sautee with a little olive or coconut oil: chunks of zucchini,
squash, onion, hot peppers
Can add fresh herbs: basil, oregano
Sprinkle turbinado sugar onto veggies and heat throughout.
Brown sugar would work too.
Spread cream cheese on a warm ezekiel tortilla or lavash
bread. Fill with veggies and top with lettuce/spinach and
tomatoes sprinkled with salt and pepper.
Important to get the correct amount of heat and sweet.
Yummy!

27. Walnut Tacos
Quinoa Avocado Lettuce Wrap
Another lettuce wrap idea: Mix curry
powder with plain regular or greek
yogurt. Spread on romaine leaf.
Place turkey on leaf and roll up.

28. Dinner Ideas
• Keep it simple, real and fresh
• Prepare ahead if possible (ex. rice/quinoa in rice
cooker, chicken in crockpot or in fridge to thaw)
• Include at least 2 veggies (main veggie intake)
• Use little to no fruit for dinner unless used as a
dessert
• Include green salads (as main dish or side) and
soups to fill up and get veggie count up
• Decide to eat in

29. Sauteed broccoli,
(sometimes brussel
sprouts too), browned
chicken apple
sausages, cashews,
maple syrup, cheese
Broccoli, red peppers,
chicken apple
sausages, brown rice
noodles (Trader Joe
brand tastes great),
marinara sause,
parmesan cheese
Skillet Meals

30. Saute zucchini,
mushrooms, onions in olive
oil or butter, then add soy
sauce, seasonings, serve
over quinoa, top with
almonds and (tomatoes)
6 tortillas, corn or flour (I use sprouted tortillas)
1 and ½ cup salsa
2 cups black beans cooked or your meat choice
1 green or red pepper chopped
½ onion chopped
½ jalapeño pepper thinly sliced (I do not add)
1 cup mild cheddar cheese or your choice
1/2 tbsp chili powder (to sprinkle)
2 cups romaine
1 lime, avocados
http://foodbabe.com/2013/04/30/mexican-pizza/
Quick Mexican Pizzas
Tepanyaki-ish Veggies

31. Cauliflower Dippers
• These taste like they are bread sticks
http://www.superhealthykids.com/cheesy-cauliflower-dippers/

32. Easy Main Dishes
• Rice, seasoned black beans, cheese, guacamole,
salsa/tomatoes, finely chopped red cabbage
• Quinoa, craisins, dried apricots, feta, green onion,
turkey bacon
• Asian Slaw – hamburger, bag of coleslaw (shredded
cabbage, carrots etc), soy sauce, brown sugar,
salt, sesame oil, rice wine vegar, garlic, ginger

33. Roasted Vegetables
http://avocadopesto.com/2015/02/28/vegan-
quinoa-power-bowls-with-roasted-veggies-
and-avocado-sauce-gluten-free/
Use any combo: asparagus,
cauliflower, carrots, zucchini, brussel
sprouts, red potatoes, sweet potatoes,
broccoli, onion, peppers, beets
Combine with olive oil and a variety of
seasonings. Bake at 425 for 20-30
minutes. I broil for 5 mins at the end.
-Eat as a main dish with potatoes or
as a side dish (dip in ketchup)
-Combine with an egg for breakfast
-Make extra for leftovers

34. Chicken sprinkled with garlic powder, salt, pepper then sauteed with
garlic in coconut oil. Salad is spinach, berries, cashews. Dressing
is lime olive oil and pomegranate vinegar.
Coconut Garlic Chicken Salad

35. SALAD
5-6 cups Mixed Greens
1 cup cooked quinoa (red or white)*
1/2 cup fresh or canned corn
1 cup cooked black beans (seasoned
with equal pinches sea salt, cumin,
chili + garlic powder)
1/4 cup red onion, diced
1 orange, segmented
1/2 ripe avocado, chopped
1/4 cup fresh cilantro, chopped or torn
DRESSING
1/2 ripe avocado
1 large lime, juiced (~4 Tbsp)
3 Tbsp orange juice
1-2 tsp sweetener of choice (maple
syrup, agave, cane sugar, etc.)
1-2 tsp hot sauce
1/4 tsp cumin powder
1/8 tsp chili powder (or sub extra hot
sauce or chipotle powder)
Healthy pinch each sea salt and black
pepper
1 Tbsp fresh minced cilantro (optional)
3-4 Tbsp extra virgin olive oil or
avocado oil
MEXICAN QUINOA SALAD WITH
ORANGE LIME DRESSING
http://minimalistbaker.com/mexican-quinoa-
salad-with-orange-lime-dressing/

36. http://www.skinnytaste.
com/2011/04/healthy-
baked-chicken-
nuggets.html
Baked Chicken Nuggets and Baked Mozzerella Sticks
http://www.skinnytaste.
com/2012/02/skinny-
baked-mozzarella-
sticks.html

37. • http://www.melskitchencafe.
com/skillet-butternut-
squash-sausage-and-
penne-pasta/
Romaine, spinach, strawbs,
mand oranges, feta, pecans,
chives or green onions.
http://www.superhealthykids.
com/orange-creamsicle-
homemade-dressing-dip/

38. • Sweet Potato Fries: 425 – 450 degrees.
Slice sweet pot into a bowl. Pour olive oil
to cover. Add cumin, cinnamon, salt. Or
salt, pepper, garlic powder.

39. Cream of Broccoli Soup
made with cashews
http://ohsodelicioso.com/green-cream-of-broccoli-soup/
This is delicious! Blend broth and cashews to
form a ‘cream’. I like to leave this soup
chunky, not blended.

40. Treat Ideas
http://blissfulbasil.com/2015/02/13/chocolate-covered-caramel-c
http://www.gimmesomeoven.com/cranberry-
pistachio-energy-bites/

41. Homemade Clif Bars
3/4 cup quick oats or rolled oats
1/8 tsp salt
1 cup freeze-dried raspberries or strawberries
1/3 cup peanut butter or nut butter of choice
1/4 cup agave or honey
http://chocolatecoveredkatie.com/2014/08/28/homemade-clif-bars/

42. ½ cup pure maple syrup
½ cup creamy unsalted raw
almond butter
⅓ cup coconut oil
2 teaspoons pure vanilla extract
¼ teaspoon fine grain sea salt
Delicious with Apple Slices
Raw Caramel Dip/Sauce
http://blissfulbasil.com/2014/04/28/five-minute-vegan-caramel/

43. • 1 cup solid coconut oil, melted
• 3/4 cup honey
• 2 large eggs
• 1 teaspoon vanilla extract
• 2 cups white whole wheat flour
• 1 teaspoon salt
• 1 teaspoon baking soda
• 2 1/2 cups old-fashioned rolled oats
• 1 1/2 cups cooked and cooled quinoa (cooked only in water, not broth) - see note above
• 2 tablespoons ground flaxseed
• 2 tablespoons chia seeds
• 1/2 cup toasted slivered almonds
• 1/2 cup dried cherries or cranberries
• 1/2 cup semi-sweet chocolate chips
• http://www.melskitchencafe.com/quinoa-chocolate-chip-
oatmeal-granola-cookies/
Quinoa Chocolate Chip Oatmeal Granola Cookies

44. Ice Cream Alternatives
Banana Base Ice Cream
2 med. banana, frozen
1 c. fruit, frozen
½ c. chocolate chips, dark
http://www.beyonddiet.com/Recipes/26298/banana-base-ice-cream?
food=figs&utm_source=facebook&utm_medium=post&utm_content=BananaBase
IceCream
Double Chocolate Ice Cream
1 can full fat canned coconut milk
1/3 cup cocoa powder
2-3 T maple syrup
1/3 cup chocolate chips
http://mywholefoodlife.com/2014/07/16/double-chocolate-ice-cream

45. Smoothies
Kimberly Snyder’s Glowing Green Smoothie Recipe
• 1½-2 cups cold water
• ¾ pound romaine lettuce, rough chopped, about 1 head
• ½ head large bunch or ¾ small bunch spinach
• 2-3 celery stalks, halved
• 1 apple, cored, seeded, quartered
• 1 pear, cored, seeded, quartered
• 1 banana, peeled
• ½ fresh lemon, peeled, seeded
• bunch cilantro with stems (optional)
• bunch parsley with stems (optional)
• Ice if needed to help with taste
• Add water, spinach and chopped romaine to the blender. Starting the blender on a low speed;
mix until smooth. Gradually move to higher speeds and add the herbs, celery, pear, and apple.
Add the banana and lemon juice last.
Blend: milk, banana, spinach,
p’nut butter, cocoa powder.
(Can add chia seeds)
Blend in ice.
Carrot-Orange Smoothie
(Orange Julius Like)
2/3 cup vanilla Greek yogurt (or plain and add vanilla)
2 clementines, peeled (I used 3-4)
1cup chopped romaine lettuce
4 carrots, shredded (can use less)
½ cup ice cubes
Directions
Layer ingredients in a blender in the order given. Cover and
blend about 30 seconds or until smooth.

46. Hot Chocolate
• Hot Chocolate:
• 2-3 teaspoon honey or maple syrup
• ¾ cup warm milk
• ½ teaspoon unsweetened dark cocoa or cacao
• ¼ teaspoon pumpkin pie spice (optional)
• http://www.100daysofrealfood.com/2011/10/11/recipe-
%E2%80%9Cpumpkin-spice%E2%80%9D-hot-
chocolate-or-mocha/

47. THE POPCORN TRICK
SERVES: 3-4
• INGREDIENTS
• ¼ cup popcorn kernels, preferably organic
• Brown paper lunch bag
• Optional: Melted butter, oil, and/or salt
• INSTRUCTIONS
• Pour the kernels into the brown paper bag.
• Tightly fold over the top three or four times. No
tape or staples are necessary.
• Put it in the microwave and start it on high for 3
minutes or so.
• Listen for the popping to slow down to 3 or 4
seconds apart at which point you will take it out
of the microwave. Be careful not to burn it.
• Pour popcorn into a bowl and drizzle with melted
butter or spritz with olive oil and then sprinkle
with salt. If you don’t use oil or butter the salt
won’t stick.

48. Parting Tips
Water Only for
Drinks
Enjoy a
Green Salad
(or raw veggies)
Daily
It is OK to feel
hungry – it actually
feels good
Serve more thanone veggie atdinner
12 Hour Fast
Leave it on
the shelf –
make
homemade
treats
THINK
ABOUT AND
ENJOY
WHAT YOU
ARE EATING

49. Moderation
and
Variety
Websites:
http://www.100daysofrealfood.com
http://www.superhealthykids.com