Patricia L. Fitzgerald 0000-00-00 00:00:00
Omnivores, your time has arrived! Plenty of different products offer protein-rich power. IT'S DECEMBER, AND HOLIDAY SONGS ARE BEGINNING TO FILL THE AIRWAVES. So, forgive me if I can't shake the opening strains of "Rudolph, The Red- Nosed Reindeer" from my mind as I consider this article focus on "alternate" proteins. "You know chicken and ground beef and pork loin and turkey…salmon and pollock and tuna and…jerky (?!), but do you recall-the other proteins available to all?" Okay, it's a bit of stretch, but I hope you will accept it as a suitable introduction to communicate the point that there are a wide variety of protein options to give you and your student customers the balanced nutrition you need. School Nutrition dedicates one Food Focus article each year to the exploration of a specific protein-rich food. You read about turkey last year (August 2010) and pork the year before that (May 2009). Next Spring, look for coverage of chicken (May 2012), and we'll get back to beef and fish in the years ahead, as well. While these meat-based foods are among the more conventional sources of protein in the American diet, we would be remiss if we didn't pay some attention to the so-called "meat alternates" allowed in food-based menu plans for school meals. Specifically, the Food Buying Guide for Child Nutrition Programs from the U.S. Department of Agriculture (USDA) lists the following (in addition to meat, poultry and fish): cheese yogurt dry beans and peas whole eggs peanut butter and other nut/seed butters nuts and seeds "alternate protein products" (including, but not limited to, soy flours, soy concentrates and soy isolates) The government also currently allows "enriched macaroni-type products with fortified protein" to be counted toward the meat/meat alternate requirement in the National School Lunch Program and Summer Food Service Program. Tofu, however, does not meet the meat/meat alternate requirement, because it does not contain at least 18% protein by weight when fully hydrated or formulated. But before we go any further, it's important to remember that changes to the nutrition standards and meal patterns for the federal child nutrition programs are pending (and might have been released by the time you read this article). The final regulations may make alterations in the protein types and amounts allowable in reimbursable school meals. Nonetheless, this is still a great opportunity to learn a little bit about all these different protein sources. Not only can it help you in your nutrition education efforts with kids, but it can help you to vary your own dietary decisions. A Protein Primer First, a few words about protein, in general. Almost every food contains protein, but protein-rich sources help you to get the roughly 46 to 56 grams you need every day. Indeed, proteins are considered "macronutrients," because your body requires large amounts of them. Protein facilitates your body's growth, its metabolism and the immune system. It also is a good source of energy. Aside from water, protein is the most abundant molecule in your body.and it is the major structural component of cells, especially muscle. Many health experts recommend that 10 to 35% of our daily calorie intake come from protein. Just 2 ounces of lean Meat, fish or poultry can deliver 14 grams of protein! A basic hamburger patty will provide some 25 grams of protein. Fortunately, those who choose to adopt a vegetarian or vegan lifestyle can find non-animal foods that offer fairly substantive amounts of protein. For example, 1 cup of lentils offers some 18 grams of protein, while 1 cup of chickpeas delivers 12 grams. Two tablespoons of peanut butter provides 8 grams. Even two slices of whole-wheat bread offers 5 grams. Plant-based proteins are not considered "complete" proteins, however. Animal proteins contain all of the essential amino acids that the body cannot produce on its own, and in the appropriate proportions, while proteins found in plants often do not. But "protein combining"-such as rice and beans-usually can do the trick, suggest advocates of vegetarian diets. Health experts suggest that most Americans already eat more protein than they need. There is no real harm related to excess protein-except when it comes along with an excess of certain other nutrients (like saturated fat) or an excess of daily caloric intake! That's why nutritionists recommend we look at varying our diet to balance our protein sources, not just toward plant-based proteins, but lower-fat animal-based Sources, too. Let's take a look at a four course sampler of protein options. BEANS If you want protein variety, look no further than the humble bean! There are so many choices to consider, including black, black-eyed peas, garbanzo (also known as chickpeas), Great Northern, kidney, lima, mung, navy, pinto, pink, red and soybeans.and that's just the list included in the USDA Food Buying Guide for child nutrition programs! (In addition to plain beans, USDA allows certain bean products to be credited as a meat alternate in school meals. These include baked beans in a sauce, refried beans and bean soup.) Dry beans (which refers to how the bean is harvested; the term is applicable to beans sold dry or canned) may vary in flavor, size, color and shape, but their composition is fairly uniform. Packed with protein, complex carbohydrates, vitamins and minerals, they also are low in fat and cholesterol-free. They are such a nutrition powerhouse that the 2005 Dietary Guidelines for Americans recommends we eat 3 cups of beans every week! And, of course, increased menuing of dry beans in school meals is among the criteria for recognition in the HealthierUS School Challenge initiative. You may find some beans to be fairly bland in taste, but that's what makes them so versatile in recipes! They can take on the spices and flavors of any ethnic cuisine; just consider Tex-Mex burritos, the New Orleans favorite red-beans-and rice and the Italian pasta e fagioli (pasta/ bean soup) for starters! If you're trying out recipes with dry beans for the first time, the following preparation facts and tips may prove useful: When using packaged dry beans, you want them as fresh as possible. Look for firm, clean, whole beans with a minimum of cracks and broken seed coats. The color should be bright, with a slight sheen. Beans that have been stored for more than 12 months may never soften. Plan ahead; it's best to soak beans overnight for 6 to 8 hours. This helps to Soften the beans, reduce their cooking time.and helps to remove the gas-promoting, indigestible carbohydrates. Dry beans will expand 2 1.2 to 3 times their original size after cooking; this means that one cup of dried will yield two to three cups of cooked beans. One 15-oz. Can of drained, rinsed beans equals about 1 2.3 cups of cooked beans. Wait until near the end of the cooking time before adding acidic foods (tomatoes, vinegar, lemon) or salt, as these may toughen the skins of the beans. Type "dry beans" into your Internet search engine and you will find numerous resources for understanding the differences between varieties; nutrition and health facts; storage and preparation tips; and recipes. A good starting place is the U.S. Dry Beans Council (www.usdrybeans.com). Lentils and dry peas often are included in the dry bean category, including the menu criteria for the Healthier US School Challenge. But what are they? Lentils, dry peas and chickpeas are considered pulses (also known as legumes), which are the edible seeds of various leguminous plants. Lentils are lens-shaped pulses that range from small brown varieties to red medium types to large green varieties. Dry peas are best known for their signature dish: split pea soup. And chickpeas are most well-known for their use in hummus, the Mediterranean snack dip that is becoming increasingly popular in the United States. Dry peas, lentils and chickpeas are packed with protein and contain most of the essential amino acids needed in the body. Learn more from the USA Dry Pea & Lentil Council (www.pea-lentil.com). CHEESE Cheese gets a bad rap for its fat and sodium content, but it certainly can be a component of a healthy diet when used in moderation. After all, a 1-oz. Serving offers calcium and vitamin D, in addition to protein. And the opportunities to leverage its popularity with children and adults alike shouldn't be overlooked! A study published in the Spring 2010 issue of SNA's The Journal of Child Nutrition & Management found that the visible addition of cheese to some menu offerings may help increase the consumption of fruits, vegetables and whole grains (www.schoolnutrition.org/Content. aspx?id=14018). Pairing foods with cheese has the potential to increase the total nutrient intake and improve diet quality, assert the researchers. The Food Buying Guide considers cheese.natural or processed.a viable meat-alternate for reimbursable school meals, and school nutrition professionals can use it in many forms, including reduced-fat, lowfat, nonfat and "lite" versions. In addition to hard and soft cheeses, school menus also can include cottage cheese and grated cheese. There are literally thousands of delicious cheeses available to try, but these can be classified into eight categories: Blue: This is a class of varieties that develop blue/green streaks of harmless, flavor-producing mold. Common examples include Gorgonzola and Roquefort. Hard: Cheeses in this category have been well-aged, are easily grated and primarily used in cooking. Examples include Parmesan and Romano. Pasta Filata: Mozzarella and Provolone are examples of this type of cheese for which curds are heated and stretched or kneaded before being molded into shape. These cheeses also stretch when they are melted. Processed: American cheese is the most notable example in this category, which features a blend of fresh and aged natural cheeses that have been shredded, mixed and heated with an addition of an emulsifier salt, which prevents any further ripening. Semi-hard: This classification is based on texture, and examples include Cheddar and Gouda. Semi-soft: A wide variety of cheeses fall into this category. Traits they share in common are that they are made with whole milk and melt well when cooked. Examples include Monterey Jack and Havarti. Soft and Fresh: These varieties feature a high-moisture content; they typically are made with the addition of lactic acid cultures. Examples include Cottage Cheese, Cream Cheese and Ricotta. Soft-ripened: Another classification based upon texture, examples include Brie and Camembert. Looking for varieties with the highest protein content? Go for Swiss, Cottage, Ricotta, Mozzarella, Monterey Jack, Cheddar, Gouda, Colby, Provolone and Muenster. And be sure to give lower-fat versions of these.and other.varieties a try. To learn more about how to incorporate cheese into a balanced diet.and to learn what the dairy industry is doing to lower the sodium content of cheese.check out the resources from the Innovation Center for U.S. Dairy (www.usdairy.com). EGGS Like cheese, eggs have been knocked around a bit for the less-healthy attributes that come along with their positive nutrients. But that reputation may be undeserved, as the industry works to redeem their overall profile. According to a government analysis completed in 2010, eggs are now 14% lower in cholesterol, while boasting a whopping 64% increased vitamin D content. One large egg features 6.3 grams of protein (and adults opting for egg whites only still can get 3.6 grams protein while losing virtually all the fat and cholesterol). Safety is another important issue related to use of eggs. The American Egg Board recommends a four-step safety cycle: Inspect, Clean, Test and Time. You should always inspect eggs and egg products when you receive them into your kitchen. Clean whole eggs before preparation. Be aware of the time and temperatures of both hot and cold dishes. Keep eggs refrigerated before use. Eggs should be cooked until the whites are completely coagulated and firm and the yolks begin to thicken. For recipes that contain eggs, be sure to cook until the dish has an internal temperature of 160oF or above. Never leave egg dishes at room temperature for more than one hour. Want to learn more about eggs? Visit the Egg Nutrition Center at www.eggnutri tioncenter.org for the latest nutrition research updates. And check out www.aeb.org/ foodservice for tips, trends and recipes specifically for foodservice operators. PEANUT BUTTER (AND OTHER SPREADS) Peanut butter is another favorite with kids, but its high-fat content makes it another protein option to use in moderation in terms of calorie count. But peanut butter offers most of its fats in the form of heart-protecting mono- and poly-unsaturated fats, which improves its health profile. Another benefit is that peanut butter doesn't spoil as quickly as many other protein sources. Of course, the availability of peanuts and peanut butter in school meal programs can carry risks for students with a nut allergy. While some schools and districts have responded to this concern by banning the product, others choose to apply strict food-safety procedures instead, ensuring against cross-contamination and working with parents, teachers, lunchroom aides, school nurses and affected children to take Appropriate steps to protect against exposure. Another option to consider is trying a spread made from a different protein source, such as soynut butter, almond butter and sunflower seed butter. Many of these have properties and flavors considered very similar to peanut butter. And most offer similar protein power. If avoiding an allergen is your reason for trying one of these alternatives, be sure to check that the alternative product is made in a peanut-free facility. And the versatility of peanut butter (and similar spreads) are worth serious consideration-you can go far beyond the ubiquitous (but still beloved) PB&J sandwich. Peanut butter works well with yogurt and fruit in smoothies. It's a favored dip for fresh vegetables and fruits. If you-or your students-are growing more interested in Asian flavors, you'll want to experiment with adding peanut butter and soy sauce to pasta or noodles. To learn more about the power of peanut butter, check out the resources from the National Peanut Board (www.nationalpeanut board.org) or the American Peanut Council (www.peanutsusa. com). Use your search engine to find details about peanut butter spread alternatives. What a Knockout! Has this article prompted you to think outside of the box when it comes to creating protein-filled meals for you and your students? Clearly, there are ample opportunities to be creative with even the most primary dietary stapes, starting with the recipes on these pages. Get your added protein punch today! BONUS WEB CONTENT Looking for details about other protein-rich sources you can explore? Learn about how nuts, seeds, soy, yogurt and even pasta can help to meet your protein needs online at SchoolNutrition.org. Visit www.schoolnutrition.org/ snmagazine, then click on "Current Issue" to access this web-exclusive feature. SOUTHWEST PENNE SALAD WITH ROMAINE YIELD: 100 servings PER SERVING: 325 cal., 17 g pro., 39 gcarb., 6 g fiber, 12 g fat, 4 g sat. fat, 16 mg chol., 312 mg sod., 3 mg iron, 201 mg ca. PASTA SALAD INGREDIENTS Penne pasta, protein-rich*—11 lbs., 1 oz. Penne pasta, protein-rich*—11 lbs., 1 oz. Black beans, reduced-sodium, canned, drained—6 qts. + 1 cup Corn, low-sodium, canned, drained—6 qts. + 1 cup Tomatoes, fresh, diced—13 lbs. + 2.56 ozs. Romaine lettuce, chopped, ready to use—6 lbs. + 6.4 ozs. Cheese, Pepper Jack, shredded—6 lbs. + 4 ozs. LIME VINAIGRETTE INGREDIENTS Vegetable oil—1 qt. + 1 cup Lime juice, bottled—1 qt. Water—3 cups Cumin, ground—1 Tbsp. Salt—1 Tbsp. Black pepper, ground—2 Tbsps. Cilantro, fresh—1 cup Red pepper flakes—3 Tbsps. DIRECTIONS 1. To prepare the vinaigrette: Rinse, dry and chop the cilantro. Set aside. 2. In a large bowl, whisk the oil, lime juice, water, cumin, salt, pepper and red pepper flakes together. Add the cilantro. Cover and set aside, allowing the spices to blend. 3. To prepare the pasta: Cook the pasta for 1 minute less than the time indicated on the package (for cold pasta salads). 4. Place the pasta fl at on sheet trays or steam table pans, then spray it lightly with olive oil and cool in a blast chiller or walk-in cooler. Store the pasta in sealed plastic bags or a sealed plastic container. Refrigerate overnight. 5. When the pasta and vinaigrette are ready for service, combine the beans and corn. Add the vinaigrette, folding gently to coat. 6. For each serving (2 1.2 cups or 13.6 ozs.): Place 1.2 cup of the chopped Romaine lettuce in each serving container. Top with 1 cup of the pasta. Add 1.2 cup of the bean and corn mixture using a #8 scoop. Add 1.4 cup of the tomatoes using a #16 scoop. Top with 1.4 cup or 1 oz. Of the shredded cheese. * Notes: Barilla PLUS™ Pasta may be used for this recipe. Also, Barilla Foodservice calculates approximate portion costs for its K-12 recipes; for information about these costs, visit www.barillafood servicerecipes.com or call Darcy Lourie, Barilla Foodservice national school manager, at (847) 444-4665. APPLE PIZZA ROLLS YIELD: 45 servings INGREDIENTS Apples, diced, not peeled—2 lbs. Beans, white—1 lb. Kale or spinach, chopped*—4 cups Sage, fresh*—3 Tbsps. Bread crumbs, whole-wheat, plain—2 cups Salt—to taste Pepper—to taste Onion, diced—1 cup Nutmeg*—1 tsp. Pizza crust, whole-grain, 22-oz.*—1 Olive oil—1 1⁄2 tsps. Garlic, chopped—2 Tbsps. Sesame seeds—2 Tbsps. DIRECTIONS 1. Soak and cook the beans until they are tender. Set aside. 2. Saute the garlic in 1 tsp. Of the olive oil until it is golden. Add the onions and cook until caramelized. 3. Move the mixture to a bowl and add the apples, beans, kale or spinach, sage, bread crumbs, salt, pepper and nutmeg. Mix well; the filling should resemble stuffing. Set aside. 4. If using unformed pizza crust dough, flatten the pizza crust into a long rectangular shape. Arrange the filling along the long side of the crust and roll, folding the ends under. 5. Place the dough roll on a greased sheet with the seam side down. Brush with the remaining 1.2 tsp. Of the olive oil and sprinkle with the sesame seeds. 6. Bake at 400oF for 20 minutes or until golden. 7. Cut the crust evenly into 45 individual rolls for serving. Recipe: David Stroka, cook/manager at Binghamton City (N.Y.) School District, and the New York Coalition for Healthy School Food, www.healthylunches.org * Notes: If using frozen kale or spinach, thaw and drain before adding to the mixture. Sage and nutmeg may be too much for studentsf tastes, so experiment and possibly reduce or eliminate one or both of these ingredients. If using preformed par-baked pizza crust, make sure it is a rectangular shape and is malleable for rolling. If this recipe passes the test with a small group of students, conduct a nutrient analysis. MORNING MAPLE EGGWICH YIELD: 96 servings INGREDIENTS Eggs, beaten—10 lbs., 8 ozs. or 96 large Cinnamon—1 Tbsp. + 1 tsp. Salt—1 Tbsp. + 1 tsp. (optional) Liquid maple flavoring—1 Tbsp. + 1 tsp. Applesauce, chunky, no sugar added—2 26-oz. jars or ~8 cups Process cheese or Cheddar cheese slices, mild—48 1-oz. slices Waffles or pancakes, frozen— 192 1-oz. or 384 mini (~0.25-0.3 oz.) DIRECTIONS 1. Heat the frozen waffles or pancakes through, then set aside and keep warm. 2. Heat the oven to 350ºF. Blend the eggs, cinnamon, salt and maple flavoring. Slightly drain the applesauce for excess liquid, then stir it into the egg mixture. 3. Using spray-coated 12x20x2-in. Pans, portion 7 cups of the mixture into each of four pans (for 24 regular servings per pan). 4. Bake for 25-35 minutes until the eggs are fi m throughout with no visible liquid remaining and the internal temperature is 160ºF. 5. Cut each pan so that servings fit the waffle/pancake size: 4x6 for 1-oz., 3.5-in. diameter waffles/pancakes or 8x12 for 0.25- to 0.3-oz., 2-in. Diameter waffles/pancakes. 6. Cut the cheese slices diagonally in half for larger waffle/pancake sandwiches or into quarters for the smaller/mini sandwiches. 7. For each sandwich, place an egg portion, followed by a cheese portion, on top of a waffle/pancake. Top with an additional waffle/pancake. Wrap individually and serve immediately. Serve one regular sandwich or two mini sandwiches per serving. Photo & recipe: American Egg Board, www.aeb.org * Note: If the recipe passes the test with a small group of students, conduct a nutrient anaysis. PEANUT BUTTER AND BANANA QUESADILLA YIELD: 1 serving* PER SERVING: 329 cal., 17 g pro., 38 g carb., 14 g fiber, 20 g fat, 4 g sat. fat, 0 mg chol., 125 mg ca.* INGREDIENTS Peanut butter—2 Tbsps. Flour tortillas, whole-wheat, 6-in.—2 Banana slices, fresh—1⁄2 cup Cinnamon—1⁄8 tsp. DIRECTIONS 1. Spread the peanut butter over one tortilla; top with the banana slices and cinnamon. Close the quesadilla with the remaining tortilla. 2. Heat a nonstick skillet over medium heat; coat with cooking spray. 3. Add the quesadilla; cook for 2-3 minutes per side or until golden brown. 4. Cut the quesadilla into four wedges*. Photo, recipe & recipe analysis: National Peanut Board, www.nationalpeanutboard.org * Note: Consider halving the serving size to 2 wedges of the 6-in tortilla in order to reduce the calories, fat and carbohydrates of this recipe. If this recipe passes the test with a small group of students, adjust the quantities for batch preparation. GRILLED VEGETARIAN SANDWICH YIELD: 12 servings* PER SERVING: 348 cal., 26 g pro., 48 g carb., 6 g fat, 1 g sat. fat, 14 mg chol., 707 mg sod. INGREDIENTS Pineapple slices, canned in juice—24 Olive oil—2 Tbsps. Garlic cloves—4 Zucchini—8 or 1 lb., 8 ozs. Bell peppers, red—6 or 3 lbs. Onions, red—2 or 1 lb. Pizza crust, gluten-free, 10-oz.—1 Cream cheese, fat-free, herb- flavored—12 ozs. or 1 1⁄2 cups Cheese, Mozzarella or Jack, lowfat, shredded —1 lb., 8 ozs. or 3 cups DIRECTIONS 1. Drain the pineapple slices and reserve 2.3 cup of juice. Mince the garlic cloves. Cut the zucchini lengthwise into 1.2-in. thick slices. Cut the onions into 1.2-in. thick slices. Slice the red bell peppers similarly. Set aside. 2. Combine the reserved pineapple juice with the oil and minced garlic. 3. Grill the zucchini, peppers, onions and pineapple slices, brushing pieces with the pineapple juice mixture during grilling. Discard any remaining pineapple juice mixture after grilling. 4. Cut the pizza crust in half crosswise. Slice each half through to create a top and bottom crust and cut into 12 sandwich portions. For each sandwich, spread the cut sides with 1 1.3 ozs. Of the cream cheese. 5. For each sandwich, layer the bottom crust with 2 ozs. Of the grilled zucchini, 4 ozs. Of the peppers, two pineapple slices and 1 1.3 ozs. Of the onions. Sprinkle with 2 ozs. Of cheese and add the top half of the crust. Photo, recipe & recipe analysis: Dole Food Company, Inc., www.dole.com * Note: If this recipe passes the test with a small group of students, adjust the quantities for batch preparation. Consider serving half of a sandwich for each portion size. DOUBLE WHAMMY SOY TACO WRAPS YIELD: 6 servings* INGREDIENTS Soy taco meat (meatless)—1 12-oz. package Soy beans, black—1 15-oz. can Tortillas, soy fl our—6 Avocado—1 small Soy sour cream—1 12-oz. package Soy Cheddar cheese alternative—1 12-oz. package Tomato, chopped—1 large Lettuce, shredded—10 ozs. Hot sauce—optional garnish DIRECTIONS 1. Rinse and drain the soy beans; set aside. Skin, pit and smash the avocado; set aside. 2. In a medium-sized frying pan over medium-low heat, place the taco meat and beans; heat to warm. 3. To assemble the wraps: On each tortilla, spread 1 Tbsp. Of the avocado and 1 Tbsp. Of sour cream. Place 1.3 cup of the taco mixture on top of the avocado and sour cream. Top with 2 Tbsps. Of cheese. 4. Evenly divide the tomato and lettuce for each tortilla. Sprinkle on hot sauce if desired. 5. Create the wrap by folding in the sides and then rolling up the tortilla from the bottom. Cut each tortilla at a diagonal. One serving is two halves. Photo: The Soyfoods Council, http://thesoyfoodscouncil.com Recipe: Shannon and MacKenzie Smith, Las Vegas (Nev.) High School, winners of The Soyfoods Council's 2007 Chef and Child Soyfoods Recipe Contest * Note: If this recipe passes the test with a small group of students, adjust the quantities for batch preparation and conduct a nutrient analysis. LENTILS OF THE SOUTHWEST YIELD: 50 servings INGREDIENTS Lentils, brown or green—4 1⁄4 cups or 1.75 lbs. Water—9 cups Olive oil—2 Tbsps. Onions, chopped—1 cup Garlic, minced—2 Tbsps. Cumin, ground—1 Tbsp. Red chile, mild, ground—2 Tbsps. (optional) Chili powder—1 Tbsp. Tomatoes, diced*—3 cups Salt—1 Tbsp. Cilantro, fresh, chopped—1 cup DIRECTIONS 1. In a large stockpot, combine the lentils and water. Bring to a boil over high heat. 2. Reduce the heat to medium and cook the lentils until tender, about an hour. If needed, add more water. 3. Saute the onion and garlic in the olive oil for 3-5 minutes, until the onions have softened. Stir in the ground cumin, optional ground red chile and chili powder. Add this mixture to the cooked lentils. 4. Stir in the tomatoes and salt. Bring to a boil, reduce the heat to low and simmer, uncovered, for 20 minutes. 5. Just before serving, stir in the chopped cilantro, or use as a garnish. 6. Portion into 1.4 cup servings. Recipe: Judi Jaquez, director of student nutrition, Santa Fe (N.M.) Public Schools; Chef Rocky Durham, culinary director, Santa Fe School of Cooking; Jane Stacey, program director, Cooking with Kids, Inc. and Anna Farrier, community liaison, Cooking with Kids, Inc., second-place winners in the Recipes for Healthy Kids 2011 Recipe Contest, sponsored by Let's Move! In association with the U.S. Department of Agriculture, www.recipesforkidschallenge.com/ submissions/683-lentils-of-the-southwest * Note: The recipe can be made with either fresh or canned tomatoes. If this recipe passes the test with a small group of students, conduct a nutrient analysis. PEAR YOGURT SUNDAE YIELD: 48 servings PER SERVING: 260 cal., 10 g pro., 50 g carb., 2 g fiber, 4 g fat, 2 g sat. fat, 10 mg chol., 130 mg sod. INGREDIENTS Yogurt, lemon-flavor.2 1.4 gals. Pear halves, well-drained.48 Granola.12 ozs. Or 3 cups Honey.1 lb., 2 ozs. Or 1 1.2 cups DIRECTIONS 1. For each serving: Portion 3.4 cup of the yogurt into a serving cup. 2. Top each with a pear half, then sprinkle each with 1 Tbsp. Of granola. 3. Drizzle each with 1.2 Tbsp. Of honey. Photo, recipe & recipe analysis: Pacific Northwest Canned Pear Service, www.eat cannedpears.com
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