Less Lecture, More Community Discussion, is How We Approach Nutrition Education

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At the Capital Area Food Bank, the nutrition classes are more like a community discussion than a lecture about what to eat. Nutrition Educator Mary Agnew shares a recent experience with residents of Mariposa Apartment Homes in Georgetown.

“During this class, I like to give my participants the opportunity to get their hands dirty by helping me prepare the recipe,” Mary says. “More often than not, shyness gets the better of them, but I still have a few outgoing volunteers.”

Part of the Food Bank’s CHOICES nutrition education program, the Cooking for Your Life class is a four-week series that teaches clients how to cook healthy foods, modify recipes and follow basic kitchen safety principles. Each hands-on class features a new recipe using whole grains, fruits and vegetables, low-fat dairy and lean proteins. Participants enjoy rolling up their sleeves in this class to make and sample tasty treats like these muffin frittatas.

For our clients, affordable, nutritious proteins can be hard to come by. Mary explains that eggs offer an inexpensive source of complete protein with very little saturated fat. According to the American Heart Association, an egg can fit within heart healthy guidelines if cholesterol from other sources is limited. One large egg contains 13 vitamins, several minerals and heart healthy omega-3 fatty acids.

These muffin frittatas are low in calories and high in protein, and they’re quick and easy to prepare, making them a great meal option for the clients we serve.

What makes our job enjoyable and keeps clients coming back is a welcoming environment to exchange ideas about food and nutrition, Mary says.

“The people at Mariposa Apartment Homes were a great audience,” she says. “They asked pertinent questions and offered great insights about their own nutritional needs.”

Special thanks to the residents of Mariposa Apartment Homes for welcoming us and allowing us to share our recipes with you.

About CHOICES

CHOICES is a nutrition education program that helps individuals and families make smart choices at mealtime. These free classes are taught by the Food Bank’s nutrition experts and cover a variety of topics, including basic nutrition, chronic disease prevention, culinary skills, food safety and thrifty shopping. For more information or to schedule a class, contact Nutrition Education Manager Angela Henry at 512-684-2502 or email choices@austinfoodbank.org.

Muffin Frittatas

[[{"type":"media","view_mode":"media_large","fid":"610","attributes":{"class":"media-image alignright wp-image-10475","typeof":"foaf:Image","style":"","width":"217","height":"217","title":"fritatta","alt":""}}]]Preparation Time: 10 minutes

Cook time: 20-22 minutes

Ingredients

6 eggs (or 3 whole eggs +6 egg whites)

½ cup milk

¼ tsp. salt

1/8 tsp. pepper

1 (4 oz.) cup shredded cheddar cheese

¾ cup zucchini, chopped

¼ cup red bell pepper, chopped

2 tbsp. red onion, chopped

Preparation

1. Heat your oven to 350 degrees Fahrenheit.


2. Mix zucchini, bell pepper and onion in a small bowl. Distribute evenly into a muffin tin.


3. Beat eggs, milk, salt and pepper in a medium-sized mixing bowl until blended. Pour egg mixture evenly into the muffin tin over the chopped vegetables.


4. Sprinkle cheese evenly on top of the muffins.


5. Bake about 20-22 minutes until just set.


6. Cool on a rack for 5 minutes. Remove from the muffin tin and serve warm.

Nutrition Information

Serving size 2 muffins (recipe serves 6)

Calories 150

Total Fat 6 g

Carbohydrates 3 g

Protein 12 g

Fiber 0 g

Sodium 290 mg

Cholesterol 190 mg