SLOW COOKER BASICS Lesson 3: Cooking Healthy COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

We will discuss: Reducing sodium Reducing fat and cholesterol Increasing fiber Modifying a recipe COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

Cook it Healthy! COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

Sodium COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY Limit to about 1 tsp or 2,300 mg per day

Hidden Sources of Sodium COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

Where’s the Salt? COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY Sodium mg. 37%

Reducing Sodium COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

Fats COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY Limit to not more than 30% of your daily calories.

Sources of Fat COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

Finding the Fat COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY Total Fat 6.5 gm 10% -- Saturated Fat 2.5 gm -- Trans Fat 1.0 gm Cholesterol 30.0 mg 10 %

Reducing Fat and Cholesterol COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

Fiber COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

Sources of Fiber COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

Finding Fiber COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY Choose products that have 3 grams of fiber or more per serving

Increasing Fiber COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

Cooking Beans COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

Cooking Rice and Pasta COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

Adapting Recipes COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY In Oven Recipe says: Cook in Slow Cooker on Low: Cook in Slow Cooker on High: 15 to 30 minutes4 to 6 hours1½ to 2 hours 35 to 45 minutes6 to 10 hours3 to 4 hours 50 minutes to 3 hours 8 to 16 hours4 to 6 hours

Modifying Your Recipe COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

What questions do you have? COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

References COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY American Heart Association, Know Your Fats, Retrieved from: Fats_UCM_305628_Article.jsp Iowa State University Extension, Slow Cookers, revised August 3, Retrieved from: Ohio State University Extension, Modifying a Recipe to be Healthier, HYG Retrieved from: fact/5000/pdf/5543.pdfhttp://ohioline.osu.edu/hyg- fact/5000/pdf/5543.pdf Purdue Extension, Eating Right with Your Slow Cooker, accessed on April 4, University of Minnesota Extension, Slow Cooker Food Safety, Fall USDA Food Safety and Inspection Service, Slow Cookers and Food Safety, revised February 17, USDA Center for Nutrition Policy and Promotion, Choosing Whole Grain Foods, Retrieved from: Written by: Linnette Goard, Field Specialist, Food Safety, Family & Consumer Sciences, Ohio State University Extension; Christine Kendle, Extension Educator, Family & Consumer Sciences, Ohio State University Extension and Joanna Rini, Extension Educator, Family & Consumer Sciences, Ohio State University Extension.