TRUE BALANCE How to cook & prepare more flavorful, nutritious & healthier

food at home

CHEF INTRO

EUREST

DINING

Scott Vanden Broecke

District Chef, Eurest Dining

• Certified Center for

Excellence (CFE)

Wellness Certified

• Supporting Local

Farmers & Business

• Meal Connect-

Second Harvest

• Ethical & Sustainably

Sourced Ingredients

• Clean Label

• Plant Forward- Menu’s

of Change

SUPERFOODS!Nutrient dense foods

what are superfoods?

The term Superfood is used often, but

not always with the same meaning.

The simplest way to think of Superfoods

is that they offer benefits above and

beyond their basic nutrient content.

Follow the seasons. Choosing Superfoods

while they are in season means fresher, tastier meals

at the best prices.

Years of nutrition research has consistently shown that

eating more plant foods is a good thing. Fruits,

vegetables and whole grains are part of every well-

balanced diet – often in the form of side dishes!

• avocado in place of oils, condiments or butter

• unsweetened almond milk or another non-dairy option in place of milk or cream

• applesauce instead of oil when baking.

• Eat brown rice instead of white rice..

• egg whites instead of whole eggs

• multigrain or whole wheat pasta instead of white pasta.

• low-fat cheese over full-fat cheese

• fat-free yogurt instead of sour cream

• fresh herbs and spices instead of salt and salt-based herbs.

• skim or low-fat milk over cream

• whole wheat flour over all-purpose flour

• ground turkey, ground chicken, in place of ground beef

Healthier Substitutions

for Recipes

Stocking your pantry

6

SIMPLE TIPS

• Stay organized & rotate food & produce

• Recipes to portion & prevent waste

• Make a list & stick to it

• Don't shop hungry

• Healthy pantry architecture Keep unhealthy items hard to reach for kids & adults!

• Label & date freezer items

• Explore new recipes & try new Ingredients

7

Building Technique, Taste &

Flavor in Healthy CookingElements of taste:

• Bitter

• Sour

• Salty

• Sweet

• Savory/Umami

Featured cooking techniques:

• Searing- caramelization provides unique flavor

compounds to build achieving a more flavorful result in

the cooking process. maillard reaction.

• Sautéing- quick cooking method to caramelize & build

flavor with ingredients. Keep in mind cooking time &

mise en place

• Braising/Stewing- start method with searing/saute,

tenderize via cooking low & slow. great for vegetables,

protein, fruit or legume to enhance flavor

Featured RecipesSeared Spice Rubbed

Salmon with Fruit & Avocado Salsa &

vamp up your vinaigrette

Link to recipes:

Seared Salmon &

Vinaigrette Recipes

RECIPE BREAK DOWNThoughts & Conversation

Healthy Eating & Seafood

• Plethora of varieties & sources

• Omega 3’s benefits

• Portioning

• Vitamins & Nutrient Super Foods

Food with Purpose

Monteray Bay Aquarium Seafood Watch (App Download)

- “Tell me what you eat, and I will tell you what

you are” -Brillat Savarin

KIDS IN THE KITCHEN

• Colorful & creative eating keeps kids excited with

food

• Keep them involved in prep work

• Taste foods throughout preparation & finished dish

to encourage healthier eating

• Teach them how to cut an avocado, younger kids

can cut with a butter knife

• Be creative, plate and have fun!

Links to explore

Eurest Dining & Compass Group Wellness Sitehttps://www.weeatlivedowell.com/

Kiddos & Healthy Eatinghttps://www.weeatlivedowell.com/what-our-kids-are-eating-for-breakfast/

Helpful Recipeshttps://www.weeatlivedowell.com/quick-dinners-meal-plan/#/

Stocking Pantryhttps://www.weeatlivedowell.com/how-to-stock-your-kitchen/

Q & A’s with our Dieticianshttps://www.weeatlivedowell.com/ask-our-chefs-rds/

Heart Healthy Foodshttps://www.weeatlivedowell.com/what-exactly-are-anti-inflammatory-foods/