HONE Food Demonstration Materials – Rose Alexander 11/7

Shopping List
• 10 6-inch corn tortillas
• Canola oil cooking spray
• 6-7 oz. boneless, skinless salmon fillet
• 2 avocadoes
• 1 small jar pickled jalapeno
• 1 bag of coleslaw mix
• 1 bunch of cilantro
• 1 15-oz can of low-sodium black beans
• 3 Tbsp. fat-free sour cream
• 1 white onion
• 6 roma tomatoes
• 1 lime
• 16 small paper plates
• 16 napkins

Equipment List
• Hand-held lemon squeezer
• 2 aprons
• Food processor
• 1 butter knife, 1 chef’s knife
• 1 large cookie sheet, 1 small baking sheet
• 1 medium glass mixing bowl, 1 large glass mixing bowl
• 1 medium microwave safe mixing bowl
• 1 metal strainer
• 6 medium prep bowls (for storage), 6 small prep bowls (for storage)
• Tongs
• 3 rubber spatulas
• 2 forks, 2 spoons
• 2 mixing spoons
• Full set measuring cups and spoons
• Kitchen timer
 TLC Diet Components and Incorporation
Duration: 15-25 minutes
Target Group: Dietetics students currently enrolled in nutrition education and counseling
Overall Goal: Increase ability to identify and incorporate foods compatible with the TLC diet
into meals
Major Concepts:
• Fiber – Black beans
o Soluble, insoluble
o Helps the body to excrete excess cholesterol
• Healthy fats – Salmon, avocado
o Omega-3’s, monounsaturated, polyunsaturated
o Omega-3’s lower triglyceride levels, polyunsaturated fats lower triglycerides
and LDL cholesterol
o Monounsaturated fats most important since they also maintain HDL levels
Ice Breaker/Attention Grabber: (1-2 minutes)
• Ask students if they know what the TLC diet is
o If they do ask them what it entails and what foods would be included in this
diet
Objectives and Learning Domains; Generalizations and Learning Experiences
1. Students will be able to recite the components of the TLC diet
a. Domain: Cognitive – Application
b. Generalization: The TLC diet is a moderate fat diet that limits saturated fat and
cholesterol and emphasizes the inclusion of unsaturated fats and fiber.
c. Learning experiences: (5 minutes)
i. Verbal discussion of the TLC diet
d. Define the TLC diet
i. 7% total calories from saturated fat
ii. 20% total calories from MUFA
iii. 10% total calories from PUFA
iv. ≤200mg cholesterol
v. 20-30g fiber daily
2. Students will observe a food demonstration involving the preparation of a black bean and
salmon tostada
a. Domain: Psychomotor – Perception
b. Generalization: The principles of the TLC diet can be followed while maintain
great taste and satiety
c. Learning experiences: (10-20 minutes)
 i. A hands-on food demonstration conducted by myself with the help of two
volunteers will be presented involving the use of high fiber foods and
foods with healthy fats in the preparation of a black bean tostada
d. Preparation of the tostada:
i. Put the salmon in the oven to cook - explain buying from a reputable
source, seasoning without salt, cook time, have a volunteer test for
doneness with a thermometer (when done)
ii. Mix the Pico de Gallo – Have one volunteer mix the Pico de Gallo and
explain how adding fresh ingredients can compensate for lack of salt
iii. Make the bean puree – Add the beans, sour cream, and Pico de Gallo to
food processor and process until smooth then microwave it
iv. Plate the tostadas with the help of a volunteer
Summary: The mainstays of the TLC diet are limiting saturated fat intake while consuming a
moderate fat diet that consists of mainly unsaturated fats, specifically monounsaturated fat. The
TLC diet also focuses on lowering dietary cholesterol and the incorporation of fiber in the diet.
Saturated fat prevents liver cells from expressing the gene that produces LDL receptors that
remove LDL from the blood increasing the risk of injury to the arterial wall. Polyunsaturated fat
lowers LDL cholesterol and triglycerides but unfortunately also lowers HDL cholesterol.
Monounsaturated fat lowers LDL cholesterol and triglyceride but does not lower HDL
cholesterol. Fiber binds to cholesterol in bile in the intestine preventing it from being reabsorbed
and excretes it from the body.
*Below is a handout I would like to give the students *
 Black Bean & Salmon Tostadas

Ingredients
• 8 6-inch tortillas
• Canola oil cooking spray
• 6-7 oz. boneless, skinless salmon fillets
• 1 avocado, diced
• 2 Tbsp. minced pickled jalapeno (optional)
• 2 Tbsp. pickling juice (optional)
• 2 c coleslaw mix
• 2 Tbsp. chopped cilantro
• 1 15 oz. can low sodium black beans, rinsed
• 3 Tbsp. fat-free sour cream
• 2 Tbsp. Pico de Gallo (or prepared salsa)
Directions:
1. Position racks in upper and lower thirds of the oven; preheat to 375°F.
2. Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning
once, until light brown, 12 to 14 minutes.
3. Combine salmon, avocado, and jalapenos in a bowl.
4. Combine cabbage, cilantro and the pickling juice in another bowl.
5. Process black beans, sour cream, and Pico de Gallo in a food processor until smooth.
Transfer to a microwave-safe bowl.
6. Cover and microwave on High until hot, about 2 minutes.
7. To assemble tostadas, spread each tortilla with some bean mixture and some salmon
mixture and top with the cabbage salad. Serve with lime wedges, if desired.
 Pico de Gallo

Ingredients
• 1 white onion, diced
• 4-6 roma tomatoes, diced
• 1 c fresh cilantro leaves, chopped
• 1 jalapeno, seeded, diced
• Juice of ½ lime
Directions:
1. Dice onion, tomato, and jalapeno
2. Stir onion, tomato, jalapeno, and cilantro in a bowl
3. Squeeze lime juice over top