A Healthier Appetite

Presented at the GaMPI Workshop on February 19, 2013 at The Cook's Warehouse Midtown in Atlanta, GA. Food was donated by H&F Bread Co., Riverview Farms and Moore Farms & Friends.

How do planners create menus that incorporate special requests like gluten-free, allergy-free, vegan, Paleo, Halal, or farm-to-table? And how do planners make menu options healthy and enjoyable?

Learn how easy it is to incorporate delicious, healthy options into your banquet menus and feast your eyes on delicious dishes your attendees will enjoy.

From ordinary breakfasts to elegant dinners, we’ll explore examples of food to please all palates and deliver on dietary needs. See (and taste) how simple it is to stay on the healthy track…no matter how busy and stressful your agenda (or life!) can get.

Meet the Speaker

Tracy Stuckrath, CSEP, CMM, CHC, founder and chief connecting officer of Thrive! Meetings & Events, is an event planner and consultant who is one of just 296 people in the world to hold a designation as a Certified Special Events Professional (CSEP), among several other industry certifications. She is also one of the 15 million people in the United States suffering from food allergies.

Around age 30, Tracy began to suffer from a number of medical complaints and symptoms. Four years (and multiple doctors) later, she at last discovered the culprit: a food allergy to yeast. As a result, Tracy made major changes to her diet and lifestyle, and saw major improvements to her health. And now that she finds herself on the other side of the special dietary request, she’s making major strides in changing how our industry addresses not only dietary needs and allergies, but the entire culinary possibilities of meetings and events.
Meet the Chef

Megan McCarthy, of Healthy Eating 101, is a healthy lifestyle consultant and chef who teaches kids and adults how to incorporate fresh food into their everyday lives. Not only does Megan show you how to integrate nutritious foods into daily meals and snacks, but she also puts you at ease in the kitchen. Megan is the Edible Garden Chef at the Atlanta Botanical Garden and also teaches healthy cooking classes focusing on simple, fast, and fresh recipes. She has also been featured on Lifetime Television’s The Balancing Act and Starting Over, and she is a spokesperson and recipe developer for national food brands like Marie’s Salad Dressing, Disney, and Seeds of Change.

1. For Meetings &
Ourselves
A
Healthier
Appetite
Wednesday, February 20, 13

2. GaMPI Workshop A Healthier Appetite February 19, 2013
Sponsors
Wednesday, February 20, 13

3. GaMPI Workshop A Healthier Appetite February 19, 2013
Who are the people making the requests and why they
are increasing
What are the different dietary needs
How to incorporate healthy options into menus
Explore examples of foods to please all palates
Tips to sty on a healthy track
Essential Learning Components
!
"
#
$
%
Wednesday, February 20, 13

4. “Food is our
common
ground, a
universal
experience.”
James
Beard
Wednesday, February 20, 13

5. GaMPI Workshop A Healthier Appetite February 19, 2013
Food: A Fact of Life
Emotional, Physical, Familial, Cultural & Psychological
Wednesday, February 20, 13

6. ELC #1
Keys to
Healthy
Eating
!
Wednesday, February 20, 13

7. Note
imbalances
in your
primary
food.
Create
balance
and joy in
your life.
Wednesday, February 20, 13

8. 8
Sleep
hours
Leptin
Ghrelin
Wednesday, February 20, 13

9. •Low energy
•Headaches
•Muscle cramps
•Digestive issues
•Poor concentration
•Illness
•Hunger
Hydrate
75
%
Wednesday, February 20, 13

10. Diets
Don’t
Work
Wednesday, February 20, 13

11. FactFiction
vs.
Wednesday, February 20, 13

12. 5
Read
Labels
•Ingredients
you can’t
pronounce
•Lite & Low-fat
•Health claims
•Chemicals,
preservatives,
artificial flavors
& colors
•Sugar, HFCS,
Trans Fats
•Ingredients are
listed in order
of prevelance
Wednesday, February 20, 13

13. Sugar
•Addictive, destructive substance
•A little bit creates desire for more
•142 lbs. of sugar per year
•Inflammation in the body and runs
down the immune system.
•“Diabesity”
Wednesday, February 20, 13

14. PH Balance
Alkaline vs. Acidic
Alkaline
•Leafy Greens, veggies
•Whole grains
•Fruit
•Water
•Green/Herbal Tea
Acidic
•Sugar, Artificial sweeteners
•Processed/Chemical
•Meat/dairy
•Alcohol / Coffee
Wednesday, February 20, 13

15. .15
.25 Whole
REAL
Nutrient
Dense
1
Wednesday, February 20, 13

16. Clean
•Onions
•Corn
•Pineapples
•Avocado
•Asparagus
•Sweet Peas
•Mangos
•Eggplant
•Cantaloupe
•Kiwi
•Cabbage
•Watermelon
•Sweet
potatoes
•Mushrooms
•Grapefruit
Wednesday, February 20, 13

17. Dirty
•Apples
•Celery
•Strawberries
•Peaches
•Spinach
•Nectarines
•Grapes
•Sweet bell
peppers
•Potatoes
•Blueberries
•Kale/Collard
Greens
•Lettuce
Wednesday, February 20, 13

18. Super
Foods
•Blueberries/Strawberries/
Blackberries/Raspberries
•Lemon/Orange/Lime/
Grapefruit
•Organic Red Grapes/
Organic Apples/Watermelon
•Pomegranates/Acai/Goji
Berries
•Bananas/Pineapple/Guava/
Papaya/Mango
•Chia Seeds/Ground
Flaxseed/Flaxseed Oil
•Raw Almonds/Walnuts/
Pecans/Pistachios/Pine Nuts
•Raw Pumpkin Seeds/
Sunflower Seeds
•Almond Butter/Natural
Peanut Butter/Tahini
•Spinach/Kale/Collards/
Mustard/Dark Leafy Greens
•Broccoli/Asparagus/Green
Beans/Zucchini
•Avocado/Artichoke
•Carrots/Beet/Celery/
Cucumber
•Tomatoes/Peppers/Eggplant
•Organic Sweet Potatoes/
Squash
•Garlic/Onions/Shallots
•Fresh Parsley/Rosemary/
Basil/Thyme/Sage/Cilantro
•Extra Virgin Olive Oil/Extra
Virgin Coconut Oil
•Wild Caught Salmon/
Sardines
•Edamame/Tofu/Miso
•Black Beans/Pinto/Garbanzo
Beans/Lentils/Black-Eyed
Peas
•Quinoa/Millet/Oatmeal/
Amaranth/Brown Rice/Farro
•Organic Yogurt/Kefir
•Almond Milk/Coconut Milk/
Oat Milk/Hemp Milk
•Coconut Water
•Green Tea/White Tea/Black
Tea
•Red Wine/Dark Chocolate
70%+ Supplements/
Antioxidants/Omega3/
Probiotics
Wednesday, February 20, 13

19. Good
Food
•Whole
•Fresh & Natural
•Real
•Local, seasonal and not GMO
•In harmony with the
environment
•Balanced, appropriate &
enough
•Delicious
Wednesday, February 20, 13

20. Our
body is
design-
ed to
heal
itself.
Wednesday, February 20, 13

21. GaMPI Workshop A Healthier Appetite February 19, 2013
Sponsors
Wednesday, February 20, 13

22. food allergies
medical conditions
personal preferences
religious beliefs
Dietary
Needs
"
Wednesday, February 20, 13

23. GaMPI Workshop A Healthier Appetite February 19, 2013
Kody
Shelly Vega
Dietary Needs
Celyn
15 Million - Food Allergies
27 Million - Vegetarian
1 Million - Vegan
25.8 million - Diabetes
1:133 - Celiac disease
⅔ Americans Obese
7:10 deaths - Chronic diseases
11.2 million - Kosher
20% - devoutly
15% - practice casually
Wednesday, February 20, 13

24. GaMPI Workshop A Healthier Appetite February 19, 2013
Food Allergy
Potentially Life-threatening Immune Response Response
Wednesday, February 20, 13

25. .15
.25 90
120
8
150
Wednesday, February 20, 13

26. Peanuts
Tree Nuts
•Life-long
•#s have tripled
since 1997
•3.3 Million
•Legume
•International dishes
•Seldom to allergic to
just one type
•Not a legume or a
seed
•Coconut
•Extracts
Wednesday, February 20, 13

27. Fish
Shellfish
•Salmon, tuna, halibut
•Life-long
•Fish flesh, gelatin, oil
•Flavoring base
•Crustacean
•Mollusks
•Salad dressing,
worcestershire
sauce, stock,
bouillabaisse,
barbecue
sauce
Wednesday, February 20, 13

28. •Legume
•Processed
foods
•Asian
foods
•Soy Oil
Soy
Wheat
•Four proteins
•Not Gluten
intolerance
•Reactions
mild to severe
•Couscous,
soy sauce,
pasta, bread
crumbs
Wednesday, February 20, 13

29. Milk
Eggs
•White & yolk
•Hidden
•Raw vs. cooked
•Whey & casein
•ALL dairy
products
•Sheep & goat’s
•Manufactured
products
•Lactose
Intolerance
Wednesday, February 20, 13

30. GaMPI Workshop A Healthier Appetite February 19, 2013
Sponsors
Wednesday, February 20, 13

31. Medical
Conditions
Chronic
Diseases
Obesity
Diabetes
Crohn’s &
Colitis
Celiac
Disease
Wednesday, February 20, 13

32. GaMPI Workshop A Healthier Appetite February 19, 2013
Celiac Disease
•Genetic autoimmune
disorder
•1 in 133
•Malabsorption
•Avoid Gluten
•No cure
•Other conditions
Wheat
Rye
Barley
Oats
Wednesday, February 20, 13

33. GaMPI Workshop A Healthier Appetite February 19, 2013
•Chronic inflammatory disease affecting
gastrointestinal tract
•500,000 Americans
•Inflammatory bowel disease (IBD)
•Cause unknown
•Managed through individualized diet
Crohn’s & Colitis
Wednesday, February 20, 13

34. Epidemic
•1:3 Americans
•Blood sugar
•Low in salt, fat
and sugar
•High in fiber
•What, when
and how much
of 21
st
Century
Girl From Paris
Tumblr
Wednesday, February 20, 13

35. GaMPI Workshop A Healthier Appetite February 19, 2013
Sponsors
Wednesday, February 20, 13

36. Lifestyles
Personal
Preferences
Religious
Beliefs
Wednesday, February 20, 13

37. Grains
Vegetables Fruits
Proteins
Dairy
Fats & Oils
Vegetarian
Wednesday, February 20, 13

38. .15
.25 Lacto-ovo
Vegetarian
Egg
Dairy
Lacto
Vegetarian
Dairy
Raw
Unprocessed
Uncooked Rave
Whole fruits,
vegetables,
grains, nuts
and seeds
Pescetarian
Eggs
Dairy
Fish
Flexitarian
Occasionally
eats meat Vegan
No use or
consumption
of animal
products
Macrobiotic
Unprocessed
vegan
No sugar or
refined oils
Ve
ge
tari
ian
Wednesday, February 20, 13

39. “Food is an
important part
of my religion
and the way I
live my life.”
Arlene
Mathes-Scharf
Kashrut.com
Wednesday, February 20, 13

40. GaMPI Workshop A Healthier Appetite February 19, 2013
Religious-based Diets
Judaism Kosherx
Kosherx
Kosher
Not with
meat
Buddhism x x
some&&
Hinduism x x
Restricted/
Avoided
Restricted/
Avoided ? x
Islam Halalx
Halalx x
Rastafarianismx x
no fish
over 12” x
Seventh Day
Adventist x x x ?
Sikh
in some sects
Halal or Kosher
in some sects
Halal or Kosher
in some sects
Halal or Kosher x
Wednesday, February 20, 13

41. GaMPI Workshop A Healthier Appetite February 19, 2013
Religious-based Diets
Protestants Few RestrictionsFew RestrictionsFew RestrictionsFew RestrictionsFew RestrictionsFew RestrictionsFew Restrictions
Roman
Catholicism
Restricted on certain daysRestricted on certain daysRestricted on certain days
Eastern
Orthodox
Restrictions Restrictions
Jainism x x x x x x
Mormonism x
Baha’i some are vegetarianssome are vegetarianssome are vegetarianssome are vegetarianssome are vegetarianssome are vegetarians x
Wednesday, February 20, 13

42. GaMPI Workshop A Healthier Appetite February 19, 2013Sunday!Monday!Tuesday!Wednesday!Thursday!Friday!Saturday!
! ! 1! 2! 3! 4!
! ! ! ! ! !
6! 7! 8! 9! 10! 11!
! ! ! ! ! !
13! 14! 15! 16! 17! 18!
! ! ! ! ! !
20! 21! 22! 23! 24! 25!
! ! ! ! ! !
27! 28! 29! 30! 31! !
! ! ! ! ! !
! ! ! ! ! !
! ! ! ! ! !
June/July
Ramadan (Islamic)
February
Ash Wednesday (Christian)
Lent (Christian)
April
Good Friday (Christian)
Easter (Christian)
Shavuot (Jewish)
Passover (Jewish)
July/August
Eid al-Fitr (Islamic)
Krishna Janmashtami (Hindu)
September/October
Sukkot (Jewish)
Rosh Hashanah (Jewish)
October
Navratri (Hindu)
Shemini (Jewish)
Yom Kippur (Jewish)
Simchat Torah (Jewish)
Eid al-Adha (Islamic)
November
Diwali (Hindu/Buddist/Sikhism/Jainism)
Thanksgiving
December
Hanukkah (Jewish)
Christmas (Christian)
January
Chinese New Year (Confucian/Taoist/Buddhist)
Religious Holidays
Wednesday, February 20, 13

43. GaMPI Workshop A Healthier Appetite February 19, 2013
Sponsors
Wednesday, February 20, 13

44. Why
Healthier
Menus
Wednesday, February 20, 13

45. GaMPI Workshop A Healthier Appetite February 19, 2013
1.8 Million
$54.5 Billion
205 Million
Meetings
People attended those Meetings
spent on Food & Beverage
The Event Industry
Wednesday, February 20, 13

46. .15
.25 4,931
events
23,190
food functions
day
Wednesday, February 20, 13

47. GaMPI Workshop A Healthier Appetite February 19, 2013
So What?
Dietary Need % of Guests # Guests
Celiac Disease (3m) 1.46% 2
Diabetes (25.8m) 12.59% 14
Food Allergies (15m) 5.85% 7
Gluten Intolerance (18m) 8.78% 10
Vegetarian (27m) 11.12% 13
Vegan (1m) 0.49% 1
Kosher 5.46% 653 people
46%
Wednesday, February 20, 13

48. Leading
cause of
death
worldwide
“Chronic
disease is a
foodborne
illness. We ate
our way into
this mess, and
we must eat
our way out.”
Mark Hyman
Wednesday, February 20, 13

49. World’s
population
lives in
countries
where being
overweight
or obesity
kills more
people than
malnutrition
65%
Wednesday, February 20, 13

50. GaMPI Workshop A Healthier Appetite February 19, 2013
NonCommunicable Diseases
36M
•Cardiovascular Disease
•Cancer
•Stroke
•Diabetes
55M
2008
2030
Major Health Challenge of 21st Century
Wednesday, February 20, 13

51. GaMPI Workshop A Healthier Appetite February 19, 2013
Behavioral Risk Factors
•Tobacco Use
•Physical Activity
•Unhealthy Diet
•Harmful use of Alcohol
•High blood pressure
•High blood glucose
•Physical Inactivity
•Overweight & obesity
•High cholesterol
•Low fruit & vegetable intake
}
Wednesday, February 20, 13

52. Once guests
feel safe &
satisfied
with their
eating
experience,
they become
a loyal &
repeat
customers.
80%
Wednesday, February 20, 13

53. Limits 1+ major
life activities
Seeing, hearing,
Eating, learning,
interacting with
others, breathing
Immune system,
digestive, bowel,
brain, respiratory,
cardiovascular
Wednesday, February 20, 13

54. Sandra
Beasley
author
“One of the biggest
misconceptions is that
people with food
allergies want the
whole event to
accommodate their
allergies.”
Wednesday, February 20, 13

55. Do not
return to
events
Do not
attend
events
50
%
When asked about
eating at events,
people with
dietary needs:
Wednesday, February 20, 13

56. Food & service are a
reflection of the event, the
property and the chef.
Guests are entitled to the same
quality of cuisine while
accommodating their need.
Participants should be
provided the same culinary
experience.
Attendees shouldn’t be punished
for having a dietary need.
When
serving
guests with
special
dietary
needs,
Chefs said:
Wednesday, February 20, 13

57. GaMPI Workshop A Healthier Appetite February 19, 2013
•Bringing back customers
•More WoM referrals 
•Increased incremental spending
•Demonstrating professionalism
•Increase client base
•Improve liking
•Gain trust
•Fine-tune customer service
Benefits of Good Service
Wednesday, February 20, 13

58. GaMPI Workshop A Healthier Appetite February 19, 2013
Sponsors
Wednesday, February 20, 13

59. GaMPI Workshop A Healthier Appetite February 19, 2013
Things to Consider
Decor ! Action Stations ! Green Rooms ! Bars ! Menus
Invitations ! Amenities ! Pre-con ! Place Cards
Wednesday, February 20, 13

60. Managing
Needs
Caterer
&
Hotel
•Ask for more
information
•Take it seriously
•Effort, Ability,
Promises & Delivery
•Menu Planning
•Use your Talent
•Label
•Seating
•Communicate
Wednesday, February 20, 13

61. Managing
Needs
Planner
•Ask on invites
•Know your audience
•Use Resources
•Menu Planning
•Vendors
•Seating
•Communicate
Wednesday, February 20, 13

62. “A customer is the most important visitor on
our premises. He is not dependent on us.
We are dependent on him.
He is not an interruption in our work -
he is the purpose of it.
We are not doing him a favor by
serving him.
He is doing us a favor by
giving us the opportunity
to serve him.”
Mahatma
Gandhi
Wednesday, February 20, 13

63. GaMPI Workshop A Healthier Appetite February 19, 2013
Roasted Beet Salad
with Arugula, Spicy Acacia Honey & Marcona Almonds
Wednesday, February 20, 13

64. Rosemary
Shrimp Skewer
Vegetable Ribbons of
Carrot, Fennel &
Cucumber with an
Orange Vinaigrette
Roasted Lamb
Chop
Over Slow Cooked
Lentils, Caramelized
Onion Puree & Spring
Pea with Mint Puree
Wednesday, February 20, 13

65. GaMPI Workshop A Healthier Appetite February 19, 2013
Gluten & Diary Free
AVOIDAVOID SUGGESTIONSSUGGESTIONS
•Wheat
•Rye
•Barley
•Couscous
•Starches
•Malt
•Casein
•Bread
•Crackers
•Cereal
•Dairy
•Cheese
•Milk
•Buttermilk
Breakfast
•Quinoa porridge
•Gluten-free Buckwheat
Pancakes
•Vegetable Omelets
•Wheat
•Rye
•Barley
•Couscous
•Starches
•Malt
•Casein
•Bread
•Crackers
•Cereal
•Dairy
•Cheese
•Milk
•Buttermilk
Entrée
•Sliders on portobello or GF bun
•Veggie Wraps on corn tortillas
•Portobello Fillets w/ Béarnaise & Mashed
potatoes made w/ cashew cream
•Wheat
•Rye
•Barley
•Couscous
•Starches
•Malt
•Casein
•Bread
•Crackers
•Cereal
•Dairy
•Cheese
•Milk
•Buttermilk
Side
•Roasted Brussels Sprouts with Refried
Butter Beans and Rice
•Wheat
•Rye
•Barley
•Couscous
•Starches
•Malt
•Casein
•Bread
•Crackers
•Cereal
•Dairy
•Cheese
•Milk
•Buttermilk
Break
•Soy Yogurts
•Zucchini chips w/ Lime mint dipping sauce
•Wheat
•Rye
•Barley
•Couscous
•Starches
•Malt
•Casein
•Bread
•Crackers
•Cereal
•Dairy
•Cheese
•Milk
•Buttermilk
Dessert •Gluten Free Apple Pie Parfait
Wednesday, February 20, 13

66. GaMPI Workshop A Healthier Appetite February 19, 2013
Gluten, Diary & Egg Free
Avoid SuggestionsSuggestions
•Wheat
•Rye
•Barley
•Milk
•Cheese
•Butter
•Eggs
•Bulgar
•Couscous
•Starches
•Malt
•Casein
•Bread
•Crackers
•Cereal
•Bacon
•Sausage
Breakfast •Savory vegetable pancakes
•Wheat
•Rye
•Barley
•Milk
•Cheese
•Butter
•Eggs
•Bulgar
•Couscous
•Starches
•Malt
•Casein
•Bread
•Crackers
•Cereal
•Bacon
•Sausage
Entrée
•Baked Halibut w/ Asparagus,
Leeks & dill
•Chicken Lettuce Wraps
•Roasted Lamb Chops•Wheat
•Rye
•Barley
•Milk
•Cheese
•Butter
•Eggs
•Bulgar
•Couscous
•Starches
•Malt
•Casein
•Bread
•Crackers
•Cereal
•Bacon
•Sausage
Sides
•Kale salad w/ quinoa, tangerines &
toasted almonds
•Mac & “Cheese”
•Wheat
•Rye
•Barley
•Milk
•Cheese
•Butter
•Eggs
•Bulgar
•Couscous
•Starches
•Malt
•Casein
•Bread
•Crackers
•Cereal
•Bacon
•Sausage
Breaks
•Kale chips
•Guacamole & Corn chips
•Wheat
•Rye
•Barley
•Milk
•Cheese
•Butter
•Eggs
•Bulgar
•Couscous
•Starches
•Malt
•Casein
•Bread
•Crackers
•Cereal
•Bacon
•Sausage
Desserts •Blondies
Wednesday, February 20, 13

67. GaMPI Workshop A Healthier Appetite February 19, 2013
Vegan & Gluten-free
Avoid Suggestions Suggestions
•Wheat
•Rye
•Barley
•Couscous
•Starches
•Bread
•Beef
•Pork
•Chicken
•Fish
•Shellfish
•Eggs
•Honey
•Dairy
•Cheese
•Milk
•Buttermilk
Breakfast
•Chewy Granola Bars
•Fruit Parfaits w/ GF granola
•Wheat
•Rye
•Barley
•Couscous
•Starches
•Bread
•Beef
•Pork
•Chicken
•Fish
•Shellfish
•Eggs
•Honey
•Dairy
•Cheese
•Milk
•Buttermilk
Entrée
•Garden Gazpacho
•Vegetable & Bean Chili
•Old Bay Tofu Cakes
•Portobello Fillets w/ Béarnaise & Mashed potatoes
made w/ cashew cream
•Wheat
•Rye
•Barley
•Couscous
•Starches
•Bread
•Beef
•Pork
•Chicken
•Fish
•Shellfish
•Eggs
•Honey
•Dairy
•Cheese
•Milk
•Buttermilk
Sides
•Pan-roasted Summer Vegetables
•Red and Blue Herbed Potatoes
•Wheat
•Rye
•Barley
•Couscous
•Starches
•Bread
•Beef
•Pork
•Chicken
•Fish
•Shellfish
•Eggs
•Honey
•Dairy
•Cheese
•Milk
•Buttermilk
Breaks •Avocado and Mango Lime Salad
•Wheat
•Rye
•Barley
•Couscous
•Starches
•Bread
•Beef
•Pork
•Chicken
•Fish
•Shellfish
•Eggs
•Honey
•Dairy
•Cheese
•Milk
•Buttermilk
Desserts •Fresh Berry Crumble
Wednesday, February 20, 13

68. GaMPI Workshop A Healthier Appetite February 19, 2013
Broccoli Frittata
Ingredients
1 Garlic clove
2 Tbsp. Olive oil
3 ½ C Broccoli florets
¼ tsp. Crushed red pepper
Salt & black Pepper
8 large Eggs
½ C Parmigiano, grated
Instructions
•Preheat oven to 350.
•In a 10-inch oven proof nonstick
skillet, cook the garlic in 1
Tbsp. of the oil over medium
high heat for 30 seconds.
•Add the broccoli and red pepper
and cook for 1 minute.
•Stir in 2 tablespoons of water,
season with salt and pepper and
cover.
•Cook over moderate heat until
the broccoli is crisp-tender, 2
minutes.
•Let it cool.
•In a bowl, whisk the eggs with ¼
teaspoon each of salt and black
pepper.
•Stir in broccoli. Return the
skillet to the stovetop and heat
the remaining 1 Tbsp. of oil.
•Pour in the eggs and cook over
moderately low heat until set
around the edge, 3 minutes.
•Sprinkle with the cheese.
•Transfer the skillet to the oven
and bake until the center is just
set, 12 minutes.
•Serve warm.
Food & Wine magazine
WS FSF NPGFV
Dairy-Free
Omit the Parmigiano
BREAKFAST
Wednesday, February 20, 13

69. GaMPI Workshop A Healthier Appetite February 19, 2013
Fruit & Veggie Drinks
Ingredients All Green Smoothie
1/4 C Water
1/2 C Pineapple juice
1 3/4 C Green grapes
1/4 Bartlett pear, ripe, seeded
and halved
1/2 Avocado, pitted, peeled
1/4 C Broccoli, coarsely chopped
1/2 C Spinach, washed
1/4 C Ice cubes
Ingredients Beet, Strawberry,
Cranberry Smoothie
3/4 C 100% cranberry juice,
chilled
1/4 C Cranberries, fresh or frozen
1 small Beet, steamed
1/3 C Frozen strawberries
2 tsp. Honey or other sweetener, to
taste
2/3 C Ice cubes
WS FSF NPGFVDE VGRRV
Instructions
•Place all ingredients into the Vitamix container in the order listed and
secure lid.
•Select Variable 1.
•Turn machine on and slowly increase speed to Variable 10, then to
High.
•Blend for 35 to 40 seconds or until mixture is smooth. Put all
ingredients in blender and turn on
BREAKFAST
BREAKS
Wednesday, February 20, 13

70. GaMPI Workshop A Healthier Appetite February 19, 2013
Ingredients Spinach & Avocado
1.5 C Cannelloni beans, rinsed &
drained
1 C Spinach, fresh
1 Tbsp. olive oil
1/2 Large ripe avocado
1 Lemon, Juice from
2 cloves Garlic
Salt & pepper to taste
Ingredients Apple Spice
15 oz. can Chickpeas, rinsed & drained
1-1/3 C Unsweetened applesauce
1 Tbsp. Sunflower oil
1 Tbsp. Honey
1/4 C Raw cashew butter
1 tsp. Molasses
2-2.5 tsp Cinnamon
1/2 tsp. Salt
1/4 tsp. Nutmeg
1/16 tsp. Clove
WS FSF NPGFVDE VGRRV
Instructions
•Toss it all in a food processor and whirl away!
•Taste + adjust spices if desired.
Hummus
BREAKS
SIDE DISH
DESSERT
Wednesday, February 20, 13

71. GaMPI Workshop A Healthier Appetite February 19, 2013
Kale Quinoa Salad
Ingredients
1 C Quinoa, rinsed
2 C Water
4 Tbsp. Extra virgin olive oil
2 cloves Garlic, chopped
½ Red onion, diced
2 Roma plum tomatoes, diced
2 C Fresh kale, chopped
Salt and pepper to taste
Chile seasoning to taste,
optional
WS FSF NPGFVDE VGRV
Instructions
•Bring water and quinoa to a boil.
Cover and turn down to simmer
for 12-15 minutes.
•In sauté pan, heat 2 Tbsp. extra virgin
olive oil on medium high.
•Add chopped garlic, diced onions.
•Cook for 2 minutes before add diced
tomatoes.
•Add chopped kale, stir and cover
for 1 minute or until kale is wilted.
•When water is absorbed for
quinoa, transfer cooked quinoa
to large bowl.
•Add extra virgin olive oil, salt
and pepper and toss.
•Add in kale mixture and
gently toss.
•Serve.
BREAK
SALAD
SIDE DISH
ENTREE
Created by Chef Megan McCarthy, Healthy Eating 101
Wednesday, February 20, 13

72. GaMPI Workshop A Healthier Appetite February 19, 2013
Pork Patties w/ Plum Sauce
Ingredients
1½ C Plums, Coarsely chopped
(~½ lb.)
1½ Tbsp. Brown sugar
2 Tbsp. Seasoned rice vinegar
½ tsp. Sriracha (hot chile sauce,
such as Huy Fong)
1 C Boiling water
½ C Uncooked Millet
1½ lb. Ground pork, 80% lean
1 C Green onions, diagonally cut
and divided
½ C  Fresh cilantro, chopped and
divided
2 Tbsp. Dry sherry
1 Tbsp. Garlic, minced
1 Tbsp. Fresh ginger, peeled and
minced
1 tsp. Salt, divided
1/4 tsp. Black pepper, freshly ground
Cooking spray
WS FSF NPGFDE
Instructions
•Combine first 4 ingredients in a small saucepan; bring to a boil.
•Cover; reduce heat, and simmer 15 minutes, stirring frequently.
•Remove from heat; let stand 10 minutes.
•Place plum mixture in a blender or food processor; process until
smooth.
•Combine 1 C boiling water and quinoa in a medium bowl; cover and
let stand 20 minutes. Drain well.
•Combine millet, pork, ½ C onions, ¼ C cilantro, sherry, garlic, ginger,
3/4 tsp salt, and pepper in a medium bowl.
•Divide pork mixture into 12 equal portions, gently shaping each into a
¾ inch-thick patty.
•Press a nickel-sized indentation in center of each patty.
•Heat a large skillet or grill pan over medium-high heat. Coat pan with
cooking spray.
•Add 6 patties to pan; cook 5 minutes on each side or until done.
Repeat with remaining 6 patties.
•Drizzle patties with plum sauce and serve.
ENTREE
Adapted from Myrecipes.com
Wednesday, February 20, 13

73. GaMPI Workshop A Healthier Appetite February 19, 2013
Seasonal Slaw
Ingredients
3 C Green cabbage, thinly sliced
2 Kale leaves, finely chopped
1 Apple halved, cored and
coarsely chopped
1 Pear—halved, cored and
coarsely chopped
¼ C Golden raisins
¼ C Dried cherries
¼ C Pumpkin seeds (pepitas)
¼ C Toasted pecans
1½ C Plain whole milk yogurt
1½ Tbsp. Honey
Sea salt and freshly ground
black pepper to taste
WS FSF PGFE
Instructions
•In a large bowl, combine the cabbage, kale, apple and pear.
•Stir in the raisins, cherries, pumpkin seeds and pecans.
•In a medium bowl, whisk together the yogurt and honey and then fold
it into the cabbage mixture.
•Season with salt and pepper and serve.
SALAD
BREAK
SIDE
V
Created by Chef Megan McCarthy, Healthy Eating 101
Wednesday, February 20, 13

74. GaMPI Workshop A Healthier Appetite February 19, 2013
Blueberry Delight
Ingredients
¼ C Flax seed, ground
½ C Raw walnuts, ground
1 C Frozen blueberries
1 C Raw cashews
1 C Water
2 Tbsp. Honey
WS FSF PGFE
Instructions
•Combine cashews, water and honey together in blender until smooth
and creamy. Set aside.
•Grind flaxseed in herb/coffee grinder.
•Grind walnuts in grinder.
•Sprinkle pie pan or individual ramekins with ground flaxseed and
ground walnuts.
•Place frozen
blueberries on top of
flaxseed mixture.
•Drizzle cashew sauce
over blueberries to serve.
BREAK
DESSERT
V
Created by Chef Megan McCarthy, Healthy Eating 101
D
Vegan
Replace Honey with
Agave Nectar
Wednesday, February 20, 13

75. Wednesday, February 20, 13

76. 8:00am BEVERAGE SERVICE
•Freshly Brewed Coffee (Decaffeinated Coffee) Hot Tea
•Milk, Soy Milk, Cream, Sugar
•Local Organic Sonoma
Mixed Green
Salad with Buttermilk
Ranch, Cucumber
Vinaigrette, Olive Oil and
Balsamic Vinegar
•Costeaux Rolls & Butter
•Herbed Marinated Button
Mushrooms and
Artichokes
•Bay Shrimp Ceviche Salad
•Olive and Pesto Pasta
Salad
•Sliced Fresh Seasonal
Fruit Display
•Grilled Rocky Chicken
Breast with Garlic and
Rosemary Sauce
•Oven Roasted Cedar
Plank Salmon with Herb
Olive Oil
•Rice Pilaf
•Fresh Seasonal Squash
and Zucchini
•Lemon Biscotti
Cheesecake
•Chocolate Fudge Torte
•Brewed Coffee
Decaffeinated Coffee and
Hot Tea
12:30pm FLAMINGO LUNCHEON BUFFET
Wednesday, February 20, 13

77. GaMPI Workshop A Healthier Appetite February 19, 2013
Sponsors
Wednesday, February 20, 13

78. Tracy
Stuckrath
[email protected]
404-242-0530
www.thrivemeetings.com
www.facebook.com/thrivemeetingsevents
www.linkedin.com/tracystuckath
CSEP
CMM
CHC
Wednesday, February 20, 13