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Artwork courtesy of the Washington State Dairy Council
Eat Together • Eat Better
Talking together makes for pleasant family meals. Work toward happy, relaxing conversation at meals to set roots for a lifetime.
Set the table for the family…Set Roots for a Lifetime
Talking Together• Provides a chance to share cultural
and family traditions.
• Helps children learn how to take turns talking and listening.
• Gives children practice sharing their thoughts and feelings so they are more comfortable expressing themselves outside the home.
Keep conversations pleasant. Try using the ideas on the right for successful family meals table talk:
GUIDELINES FOR Mealtime Conversation
• Take turns talking. One person talks at a time.
• Listen carefully.
• Be open to new ideas.
• Turn off the TV, phone, personal electronic devices, or other distractions.
Artwork courtesy of the Washington State Dairy Council
Eat Together • Eat Better
Talking together makes for pleasant family meals. Work toward happy, relaxing conversation at meals to set roots for a lifetime.
Set the table for the family…Set Roots for a Lifetime
Talking Together• Provides a chance to share cultural
and family traditions.
• Helps children learn how to take turns talking and listening.
• Gives children practice sharing their thoughts and feelings so they are more comfortable expressing themselves outside the home.
Keep conversations pleasant. Try using the ideas on the right for successful family meals table talk:
GUIDELINES FOR Mealtime Conversation
• Take turns talking. One person talks at a time.
• Listen carefully.
• Be open to new ideas.
• Turn off the TV, phone, personal electronic devices, or other distractions.
Eat Together • Eat Better
Small Bites of N
utrition & C
onversation‘N
utritionally sound’ snacks can add to a child’s daily food intake. Preparing them
with your child provides an opportunity to talk to your
child on topics of interest.
This m
aterial was funded by U
SDA’s Supplem
ental Nutrition A
ssistance Program. T
he Supplemental N
utrition A
ssistance Program provides nutrition assistance to people w
ith low incom
e. It can help you buy nutritious foods for a better diet. To fi nd out m
ore, contact your local DSH
S Com
munity Service O
ffi ce.
This institution is an equal opportunity provider and em
ployer.
Set the table for the family…Set Roots for a Lifetime
Kebab Sparklers
(Makes 20 ‘sparklers’)
Ingredients
1 fresh p
ear, cored an
d sliced
in
to ¾ in
ch p
ieces 20 red
grapes w
ith stem
s rem
oved
1 (15-oun
ce) can p
ineap
ple
chu
nks in
juice
1 p
ink grap
efruit, cu
t in h
alf 20 p
arty picks
1
Directions
1. Wash
fresh fru
it.2. O
pen
pin
eapp
le and
drain
; set aside on
pap
er towel.
3. Slice grapefru
it in h
alf and
place cu
t-side d
own
on a
plate.
To assemble kebabs
4. Hold
ing p
arty pick by th
e decorative en
d, slid
e one
piece each of pear, grapes, an
d pineapple on
to the pick.
5. Stick kebabs into th
e grapefru
it un
til all the ‘sp
arklers’ are in
serted.
1Toothpicks with a frilly cellophane end; used for appetizers.
Eat Together • Eat Better
Smal
l Bite
s of
Nut
ritio
n &
Con
vers
atio
n‘N
utri
tion
ally
sou
nd’
snac
ks c
an a
dd t
o a
chil
d’s
dail
y fo
od i
ntak
e.
Prep
arin
g th
em w
ith
your
chi
ld p
rovi
des
an o
ppor
tuni
ty to
talk
to y
our
child
on
topi
cs o
f in
tere
st.
Thi
s m
ater
ial
was
fun
ded
by U
SDA’
s Su
pple
men
tal
Nut
riti
on A
ssis
tanc
e Pr
ogra
m.
The
Sup
plem
enta
l N
utri
tion
A
ssis
tanc
e Pr
ogra
m p
rovi
des
nutr
itio
n as
sist
ance
to
peop
le w
ith
low
inco
me.
It
can
help
you
buy
nut
riti
ous
food
s fo
r a
bett
er d
iet.
To
fi nd
out
mor
e, c
onta
ct y
our
loca
l DSH
S C
omm
unit
y Se
rvic
e O
ffi c
e.
Thi
s in
stit
utio
n is
an
equa
l opp
ortu
nity
pro
vide
r an
d em
ploy
er.
Set the table for the family…Set Roots for a Lifetime
Keb
ab S
park
lers
(Mak
es 2
0 ‘s
park
lers
’)
Ingr
edie
nts
1
fres
h p
ear,
cor
ed a
nd
sli
ced
in
to ¾
in
ch p
iece
s 2
0 re
d g
rap
es w
ith
ste
ms
rem
oved
1
(15-
oun
ce)
can
pin
eap
ple
ch
un
ks i
n j
uic
e
1 p
ink
grap
efru
it, c
ut
in h
alf
20
par
ty p
icks
1
Dire
ctio
ns1.
Was
h f
resh
fru
it.
2. O
pen
pin
eap
ple
an
d d
rain
; set
asi
de
on p
aper
tow
el.
3. S
lice
gra
pef
ruit
in
hal
f an
d p
lace
cu
t-si
de
dow
n o
n a
p
late
.
To a
ssem
ble
keba
bs4.
Hol
din
g p
arty
pic
k by
th
e d
ecor
ativ
e en
d,
slid
e on
e pi
ece
each
of p
ear,
grap
es, a
nd
pin
eapp
le o
nto
the
pick
.5.
Sti
ck k
ebab
s in
to th
e gr
apef
ruit
un
til a
ll th
e ‘s
par
kler
s’
are
inse
rted
.1 T
ooth
pick
s w
ith
a fr
illy
cello
phan
e en
d; u
sed
for
appe
tize
rs.
CU
T H
ERE
CU
T HERE
Eat Together • Eat Better
Children get excited about eating when they help prepare food. Involve your child in planning and preparing some meals and snacks for the family. It’s fun for everyone!
Cooking Together• Introduces children to a variety of healthy foods.
• Helps children learn and practice new kitchen skills with adult direction.
A Task for Every AgeUse the information on the right to select tasks that will help your child to be successful.
When your child helps in the kitchen, remember cleanliness and safety. Wash hands with soap and
warm, running water before and after handling food or utensils. Review safety rules.
Set the table for the family…Set Roots for a Lifetime
BEGINNER SKILLS• Gather ingredients• Scrub vegetables• Tear lettuce• Open packages• Stir ingredients• Peel eggs, oranges, bananas• Set the table
INTERMEDIATE SKILLS• Read recipes• Open cans• Measure ingredients• Combine ingredients• Roll dough• Shred vegetables and cheese*
• Learn how to use the oven
ADVANCED SKILLS• Learn how to use the knife*
• Use appliances (mixer and blender)*
• Plan meals and write shopping lists
• Prepare simple meals
*With adult supervision
Artwork courtesy of the Washington State Dairy Council
Eat Together • Eat Better
Children get excited about eating when they help prepare food. Involve your child in planning and preparing some meals and snacks for the family. It’s fun for everyone!
Cooking Together• Introduces children to a variety of healthy foods.
• Helps children learn and practice new kitchen skills with adult direction.
A Task for Every AgeUse the information on the right to select tasks that will help your child to be successful.
When your child helps in the kitchen, remember cleanliness and safety. Wash hands with soap and
warm, running water before and after handling food or utensils. Review safety rules.
Set the table for the family…Set Roots for a Lifetime
BEGINNER SKILLS• Gather ingredients• Scrub vegetables• Tear lettuce• Open packages• Stir ingredients• Peel eggs, oranges, bananas• Set the table
INTERMEDIATE SKILLS• Read recipes• Open cans• Measure ingredients• Combine ingredients• Roll dough• Shred vegetables and cheese*
• Learn how to use the oven
ADVANCED SKILLS• Learn how to use the knife*
• Use appliances (mixer and blender)*
• Plan meals and write shopping lists
• Prepare simple meals
*With adult supervision
Artwork courtesy of the Washington State Dairy Council
Eat Together • Eat Better
Build-a-Salad
IngredientsFor each
serving p
repare:
1 c. leafy green
s
1 c. Vegetables &
Fruit group 2 – 3 oz. M
eat & Beans/M
ilk group
2 T. dressin
g
Directions
1. Wash
and
prep
are ingred
ients.
2. Place each in
gredien
t in its ow
n bow
l.3. In
a jar with
a tight-fi ttin
g lid, m
easure all d
ressing
ingred
ients. Sh
ake well.
4. Serve family-style; each
person
build
s their ow
n salad
.
Chef’s Salad
South-of-the Border
Vegetables& Fruit
Rom
aine or sp
inach
Tomato w
edges
Cu
cum
ber slicesSw
eet onion
Celery
Green
beans
Leaf lettuce
Tomato
Wh
ole-kernel corn
Avocad
oR
ed on
ionFresh
cilantro
Jalapeñ
o chiles, can
ned
Meat & Bean/Milk
Ch
eeseLean
ham
Hard
boiled eggs
Can
ned
salmon
Garban
zo or kidn
ey beans
Black or p
into bean
sC
hed
dar or Jack ch
eeseC
hicken
Dressing
1⁄3 c. olive oil 2 T. lem
on ju
ice 1 t. red w
ine vin
egar 1 T. fresh
parsley or ch
ives, ch
opp
ed 1⁄8 t. salt
1⁄3 c. olive or vegetable oil ¼
c. mild
salsa ¼
c. lime ju
ice or vinegar
Salt an
d pepper to taste
Set the table for the family…Set Roots for a Lifetime
This m
aterial was funded by U
SDA’s Supplem
ental Nutrition A
ssistance Program. T
he Supplemental N
utrition A
ssistance Program provides nutrition assistance to people w
ith low incom
e. It can help you buy nutritious foods for a better diet. To fi nd out m
ore, contact your local DSH
S Com
munity Service O
ffi ce.
This institution is an equal opportunity provider and em
ployer.
Eat Together • Eat Better
Build
-a-S
alad
Ingr
edie
nts
For
each
ser
vin
g p
rep
are:
1
c. l
eafy
gre
ens
1
c. V
eget
able
s & F
ruit
gro
up 2
– 3 o
z. M
eat &
Bea
ns/M
ilk g
roup
2
T. d
ress
ing
Dire
ctio
ns1.
Was
h a
nd
pre
par
e in
gred
ien
ts.
2. P
lace
eac
h i
ngr
edie
nt
in i
ts o
wn
bow
l.3.
In
a j
ar w
ith
a t
igh
t-fi
ttin
g li
d,
mea
sure
all
dre
ssin
g in
gred
ien
ts. S
hak
e w
ell.
4. S
erve
fam
ily-
styl
e; e
ach
per
son
bu
ild
s th
eir
own
sal
ad.
Che
f’s S
alad
Sout
h-of
-the
Bor
der
Vegetables& Fruit
Rom
ain
e or
sp
inac
hTo
mat
o w
edge
sC
ucu
mbe
r sl
ices
Swee
t on
ion
Cel
ery
Gre
en b
ean
s
Leaf
let
tuce
Tom
ato
Wh
ole-
kern
el c
orn
Avo
cad
oR
ed o
nio
nFr
esh
cil
antr
oJa
lap
eño
chil
es, c
ann
ed
Meat & Bean/Milk
Ch
eese
Lean
ham
Har
dbo
iled
egg
sC
ann
ed s
alm
onG
arba
nzo
or
kid
ney
bea
ns
Bla
ck o
r p
into
bea
ns
Ch
edd
ar o
r Ja
ck c
hee
seC
hic
ken
Dressing
1 ⁄3 c
. oli
ve o
il 2
T. l
emon
ju
ice
1 t.
red
win
e vi
neg
ar 1
T. f
resh
par
sley
or c
hiv
es,
chop
ped
1 ⁄8 t
. sal
t
1 ⁄3 c
. oli
ve o
r ve
geta
ble
oil
¼ c
. mil
d s
alsa
¼ c
. lim
e ju
ice
or v
ineg
ar
Sal
t an
d pe
pper
to
tast
e
Set the table for the family…Set Roots for a Lifetime
Thi
s m
ater
ial
was
fun
ded
by U
SDA’
s Su
pple
men
tal
Nut
riti
on A
ssis
tanc
e Pr
ogra
m.
The
Sup
plem
enta
l N
utri
tion
A
ssis
tanc
e Pr
ogra
m p
rovi
des
nutr
itio
n as
sist
ance
to
peop
le w
ith
low
inco
me.
It
can
help
you
buy
nut
riti
ous
food
s fo
r a
bett
er d
iet.
To
fi nd
out
mor
e, c
onta
ct y
our
loca
l DSH
S C
omm
unit
y Se
rvic
e O
ffi c
e.
Thi
s in
stit
utio
n is
an
equa
l opp
ortu
nity
pro
vide
r an
d em
ploy
er.
CU
T H
ERE
CU
T HERE
Eat Together • Eat Better
Special family celebrations are fun and create fond memories that set roots for a lifetime.
Family Celebrations• Help family members feel connected.
• Help children practice and share family foods and cultural traditions.
• Model and practice good manners.
Try some of the ideas on the right when planning a special meal:
Set the table for the family…Set Roots for a Lifetime
RESTAURANT NIGHTSet the table with a centerpiece. Have one child or teen be the waitperson and serve the family. Turn down the lights, eat by candlelight and enjoy a ‘night out’ at home.
GAME NIGHTMake individual pizzas using English muffi ns, then play a family game. Take turns choosing the game so everyone wins.
CELEBRATE THE SEASONSCelebrate opening day at the Farmers’ Market, the leaves falling, or the fi rst fl owers of spring. Or how about an indoor picnic during winter with your favorite summer foods?
Artwork courtesy of the Washington State Dairy Council
Eat Together • Eat Better
Special family celebrations are fun and create fond memories that set roots for a lifetime.
Family Celebrations• Help family members feel connected.
• Help children practice and share family foods and cultural traditions.
• Model and practice good manners.
Try some of the ideas on the right when planning a special meal:
Set the table for the family…Set Roots for a Lifetime
RESTAURANT NIGHTSet the table with a centerpiece. Have one child or teen be the waitperson and serve the family. Turn down the lights, eat by candlelight and enjoy a ‘night out’ at home.
GAME NIGHTMake individual pizzas using English muffi ns, then play a family game. Take turns choosing the game so everyone wins.
CELEBRATE THE SEASONSCelebrate opening day at the Farmers’ Market, the leaves falling, or the fi rst fl owers of spring. Or how about an indoor picnic during winter with your favorite summer foods?
Artwork courtesy of the Washington State Dairy Council
Eat Together • Eat Better
A C
elebration of Meatballs A
round the World
(Makes 6 servings)
Ingredients
Directions
1. In large bow
l, place m
eatball ingred
ients (excep
t oil). M
ix well. Sh
ape in
to balls (about 2 T. each
).2. In
skillet on m
edium
-high
heat, add 2 T. oil an
d brown
m
eatballs on all sid
es. Rem
ove from skillet.
3. Pou
r off all bu
t 2 T. fat. Ad
d d
ry sauce in
gredien
ts o
r cut vegetables. Stir fo
r 1 – 2 min
utes. A
dd
liqu
id
ingred
ients. C
ook un
til mixtu
re bubbles.
4. Ad
d m
eatballs to
skillet. C
ov
er and
simm
er for
15 – 30 min
utes or u
ntil in
ternal tem
peratu
re is 165° F. Stir to p
revent stickin
g.5. Serve w
ith w
hole grain
pasta or brow
n rice.
Set the table for the family…Set Roots for a Lifetime
This m
aterial was funded by U
SDA’s Supplem
ental Nutrition A
ssistance Program. T
he Supplemental N
utrition A
ssistance Program provides nutrition assistance to people w
ith low incom
e. It can help you buy nutritious foods for a better diet. To fi nd out m
ore, contact your local DSH
S Com
munity Service O
ffi ce.
This institution is an equal opportunity provider and em
ployer.
ItalianA
sian
Meatballs
1 pou
nd
lean grou
nd
beef 1 on
ion, ch
opp
ed 1 (10-ou
nce) box frozen
, ch
opp
ed sp
inach
, well
drain
ed ½
c. dry Italian bread crum
bs 1 egg ½
t. black pep
per
½ t. garlic p
owd
er ¼
c. grated Parm
esan ch
eese 2 T. oil (for brow
ning meatballs)
1 pou
nd
groun
d ch
icken
2 cloves garlic, min
ced 2 T. fresh
grated gin
ger 2 green
onion
s, fi nely
chop
ped
2 T. hoisin
sauce
Salt an
d p
epp
er to taste 2 T. oil (for brow
ning meatballs)
Sauce/Vegetables
2 T. fl our
1 t. Italian h
erbs ½
t. oregano
1 (28-ounce) can
tomato
sauce 1½
c. water
1 c. shred
ded
carrots 1 c. bean
sprou
ts 1 c. sn
ow p
ea pod
s, cut
into p
ieces ½
c. low-sod
ium
soy sauce
Eat Together • Eat Better
A C
eleb
ratio
n of
Mea
tbal
ls A
roun
d th
e W
orld
(Mak
es 6
ser
ving
s)
Ingr
edie
nts
Dire
ctio
ns1.
In
larg
e bo
wl,
pla
ce m
eatb
all i
ngr
edie
nts
(exc
ept
oil)
. M
ix w
ell.
Sh
ape
into
bal
ls (
abou
t 2
T. e
ach
).2.
In
ski
llet o
n m
ediu
m-h
igh
hea
t, a
dd 2
T. o
il an
d br
own
m
eatb
alls
on
all
sid
es. R
emov
e fr
om s
kill
et.
3. P
ou
r o
ff a
ll b
ut
2 T.
fat
. A
dd
dry
sau
ce i
ngr
edie
nts
o
r cu
t ve
geta
bles
. St
ir f
or
1 –
2 m
inu
tes.
Ad
d l
iqu
id
ingr
edie
nts
. Coo
k u
nti
l m
ixtu
re b
ubb
les.
4. A
dd
mea
tbal
ls t
o s
kil
let.
Co
ver
an
d s
imm
er f
or
15 –
30
min
ute
s or
un
til i
nte
rnal
tem
per
atu
re is
165
° F.
Stir
to
pre
ven
t st
icki
ng.
5. S
erve
wit
h w
hol
e gr
ain
pas
ta o
r br
own
ric
e.
Set the table for the family…Set Roots for a Lifetime
Thi
s m
ater
ial
was
fun
ded
by U
SDA’
s Su
pple
men
tal
Nut
riti
on A
ssis
tanc
e Pr
ogra
m.
The
Sup
plem
enta
l N
utri
tion
A
ssis
tanc
e Pr
ogra
m p
rovi
des
nutr
itio
n as
sist
ance
to
peop
le w
ith
low
inco
me.
It
can
help
you
buy
nut
riti
ous
food
s fo
r a
bett
er d
iet.
To
fi nd
out
mor
e, c
onta
ct y
our
loca
l DSH
S C
omm
unit
y Se
rvic
e O
ffi c
e.
Thi
s in
stit
utio
n is
an
equa
l opp
ortu
nity
pro
vide
r an
d em
ploy
er.
Ital
ian
Asi
an
Meatballs
1 p
oun
d l
ean
gro
un
d b
eef
1 o
nio
n, c
hop
ped
1 (
10-o
un
ce)
box
froz
en,
chop
ped
sp
inac
h, w
ell
dra
ined
½ c
. dry
Ita
lian
bre
ad c
rum
bs 1
egg
½ t.
bla
ck p
epp
er ½
t. g
arli
c p
owd
er ¼
c. g
rate
d P
arm
esan
ch
eese
2 T
. oil
(for b
row
ning
mea
tbal
ls)
1 p
oun
d g
rou
nd
ch
icke
n
2 c
love
s ga
rlic
, min
ced
2 T
. fre
sh g
rate
d g
inge
r 2
gre
en o
nio
ns,
fi n
ely
chop
ped
2 T
. hoi
sin
sau
ce
Sal
t an
d p
epp
er t
o ta
ste
2 T
. oil
(for b
row
ning
mea
tbal
ls)
Sauce/Vegetables
2 T
. fl o
ur
1 t
. Ita
lian
her
bs ½
t. o
rega
no
1 (2
8-ou
nce
) ca
n t
omat
o sa
uce
1½ c
. wat
er
1 c
. sh
red
ded
car
rots
1 c
. bea
n s
pro
uts
1 c
. sn
ow p
ea p
ods,
cu
t in
to p
iece
s ½
c. l
ow-s
odiu
m s
oy s
auce
CU
T H
ERE
CU
T HERE
Eat Together • Eat BetterSet the table for the family…Set Roots for a Lifetime
Artwork courtesy of the Washington State Dairy Council
Build-a-Salad Asian-style
IngredientsFor each serving prepare: 1 c. cabbage 1 c. Vegetables & Fruit group 2 – 3 oz. Meat & Beans/Milk group 2 T. dressing
Directions1. Wash and prepare ingredients.2. Place each ingredient in its own bowl.3. In a jar with a tight-fi tting lid, measure
all dressing ingredients. Shake well.4. Serve family-style; each person builds
their own salad.
Asian Salad
Vegetables&
FruitNapa or Savoy cabbageCarrot, gratedCucumberGreen onionPineapple or mangoFresh mint, basil,
or cilantro
Meat &
Bean/M
ilkLean chicken, pork, or tofu
Toasted sesame seeds, ground peanuts, or sunfl ower seeds
Dressing ½ c. canola oil
2 t. sesame oil 2 T. rice vinegar 2 T. low-sodium soy sauce 2 t. sugar or honey 2 T. fresh grated ginger
Eat Together • Eat BetterSet the table for the family…Set Roots for a Lifetime
Artwork courtesy of the Washington State Dairy Council
Build-a-Salad Asian-style
IngredientsFor each serving prepare: 1 c. cabbage 1 c. Vegetables & Fruit group 2 – 3 oz. Meat & Beans/Milk group 2 T. dressing
Directions1. Wash and prepare ingredients.2. Place each ingredient in its own bowl.3. In a jar with a tight-fi tting lid, measure
all dressing ingredients. Shake well.4. Serve family-style; each person builds
their own salad.
Asian Salad
Vege
tabl
es&
Fru
it Napa or Savoy cabbageCarrot, gratedCucumberGreen onionPineapple or mangoFresh mint, basil,
or cilantro
Mea
t &
Be
an/M
ilk Lean chicken, pork, or tofu
Toasted sesame seeds, ground peanuts, or sunfl ower seeds
Dre
ssin
g ½ c. canola oil 2 t. sesame oil 2 T. rice vinegar 2 T. low-sodium soy sauce 2 t. sugar or honey 2 T. fresh grated ginger
Eat Together • Eat BetterSet the table for the family…Set Roots for a Lifetime
This m
aterial was funded by U
SDA’s Supplem
ental Nutrition A
ssistance Program. T
he Supplemental N
utrition A
ssistance Program provides nutrition assistance to people w
ith low incom
e. It can help you buy nutritious foods for a better diet. To fi nd out m
ore, contact your local DSH
S Com
munity Service O
ffi ce.
This institution is an equal opportunity provider and em
ployer.
Falafel – Middle Eastern ‘M
eat’balls(M
akes 6 servings)
Ingredients
Directions
1. In large bow
l, place m
eatball ingred
ients (excep
t oil). M
ix well. Sh
ape in
to balls (about 2 T. each
).2. In
skillet on m
edium
-high
heat, add 2 T. oil an
d brown
m
eatballs on all sid
es (7 – 10 min
utes). R
emove from
skillet.
3. Prepare vegetables an
d yogu
rt sauce.
4. Serving su
ggestion: C
ut p
ita in h
alf and
stuff w
ith
two falafel, lettu
ce, tomato, an
d yogu
rt sauce.
For lower-fat preparation (replaces Step 2)
Om
it oil. Place falafel o
n greased
baking sh
eet and
bake in
350° F oven for 10 m
inu
tes.
Meatballs
Vegetables/Grain/M
ilk
Falafel
2 (16-ounce) can
s garbanzo
beans, drain
ed and fi n
ely groun
d in blen
der 1 c. fi n
ely chop
ped
onion
1 bun
ch p
arsley, fi nely
chop
ped
3 cloves garlic, min
ced 2 T. fl ou
r 1⁄8 t. black or cayen
ne
pep
per
1 t. cum
in 1 t. salt 1 T. lem
on ju
ice 2 T. oil (for brow
ning meatballs)
Pita breadLeaf lettu
ce, shred
ded
Tomatoes, ch
opp
ed
Yogurt dressing 1 c. p
lain yogu
rt ½
cucumber, seeded
and fi n
ely chopped
1 small clove garlic,
min
ced
Eat Together • Eat BetterSet the table for the family…Set Roots for a Lifetime
Thi
s m
ater
ial
was
fun
ded
by U
SDA’
s Su
pple
men
tal
Nut
riti
on A
ssis
tanc
e Pr
ogra
m.
The
Sup
plem
enta
l N
utri
tion
A
ssis
tanc
e Pr
ogra
m p
rovi
des
nutr
itio
n as
sist
ance
to
peop
le w
ith
low
inco
me.
It
can
help
you
buy
nut
riti
ous
food
s fo
r a
bett
er d
iet.
To
fi nd
out
mor
e, c
onta
ct y
our
loca
l DSH
S C
omm
unit
y Se
rvic
e O
ffi c
e.
Thi
s in
stit
utio
n is
an
equa
l opp
ortu
nity
pro
vide
r an
d em
ploy
er.
Fala
fel –
Mid
dle
East
ern
‘Mea
t’bal
ls(M
akes
6 s
ervi
ngs)
Ingr
edie
nts
Dire
ctio
ns1.
In
larg
e bo
wl,
pla
ce m
eatb
all i
ngr
edie
nts
(exc
ept
oil)
. M
ix w
ell.
Sh
ape
into
bal
ls (
abou
t 2
T. e
ach
).2.
In
ski
llet o
n m
ediu
m-h
igh
hea
t, a
dd 2
T. o
il an
d br
own
m
eatb
alls
on
all
sid
es (
7 –
10 m
inu
tes)
. Rem
ove
from
sk
ille
t.3.
Pre
par
e ve
geta
bles
an
d y
ogu
rt s
auce
.4.
Ser
vin
g su
gges
tion
: C
ut
pit
a in
hal
f an
d s
tuff
wit
h
two
fala
fel,
let
tuce
, tom
ato,
an
d y
ogu
rt s
auce
.
For
low
er-fa
t pre
para
tion
(rep
lace
s St
ep 2
)O
mit
oil
. Pl
ace
fala
fel
on
gre
ased
bak
ing
shee
t an
d
bake
in
350
° F
oven
for
10
min
ute
s.
Mea
tbal
lsVe
geta
bles
/Gra
in/M
ilk
Falafel
2 (
16-o
unce
) can
s ga
rban
zo
bean
s, d
rain
ed a
nd
fi nel
y gr
oun
d in
ble
nde
r 1
c. fi
nel
y ch
opp
ed o
nio
n 1
bu
nch
par
sley
, fi n
ely
chop
ped
3 c
love
s ga
rlic
, min
ced
2 T
. fl o
ur
1 ⁄8 t
. bla
ck o
r ca
yen
ne
pep
per
1 t
. cu
min
1 t
. sal
t 1
T. l
emon
ju
ice
2 T
. oil
(for b
row
ning
mea
tbal
ls)
Pita
bre
adLe
af l
ettu
ce, s
hre
dd
edTo
mat
oes,
ch
opp
ed
Yogu
rt d
ress
ing
1 c
. pla
in y
ogu
rt ½
cuc
umbe
r, se
eded
an
d fi n
ely
chop
ped
1 s
mal
l cl
ove
garl
ic,
min
ced
CU
T H
ERE
CU
T HERE
Recommended