Download Course: FOODS 11/12G

Course: FOODS 11/12G
Unit: HEALTHY EVERYDAY MEALS
Curriculum Outcomes:
It is expected that students will:
 analyse implications of healthy and unhealthy eating behaviour, including following
food fads, disordered eating, and use of supplements
 demonstrate an understanding of the importance of nutrients during various stages
of the lifecycle, and the effects of deficiencies and excesses
 identify ways to improve the nutritional value of recipes
 adapt ingredients and methods to create original recipes
Rationale:
One of the best ways to combat unhealthy eating habits and food and diet fads is to
have a repertoire of healthy recipes up your sleeve that are made with ingredients
that are usually in your pantry or refrigerator and that are quick or pleasurable to
make. All of the recipes included with this unit are among the meals that I cook at
home regularly. I have included more recipes than are actually planned for in the
timeline. I select the recipes for labs depending on what else is going on at school and
with the calendar (pro-d days, holidays, etc..) the particular group of student likes,
and availability of ingredients.
Besides preparation of a wide variety of healthy meals, in this unit students learn
about the body’s need for carbohydrates and proteins and critique a popular diet
trend. Students will compare the cost of a variety of protein sources and experiment
with cooking legumes. Students will also learn to use a nutritional analysis tool to
evaluate and modify recipes.
The Dietitians of Canada website provides some excellent resources. I use many of
their Factsheets and interactive programs. I find their Recipe Analyzer to be an
extremely valuable tool since so many recipes, especially those found in magazines
and on websites, even some cookbooks, don’t provide nutrient analysis. Students can
use the program to make changes to a recipe and actually see and compare the
results.
© 2007 Leikermoser
TIMELINE
WEEK 1: Complex Carbohydrates – pasta, potatoes, and rice
Monday
Tuesday
Wednesday
Thursday
Lesson 1: Complex Carbs
Fresh pasta, Tortellini filling
Tortellini, Tomato & Ricotta Sauce
Demonstrate Crispy Chowmein Chinese Mushrooms &
Greens
Friday
Crispy Chowmein with Chinese Mushrooms & Greens
WEEK 2: Proteins – beef, pork, poultry, fish, and alternatives
Monday
Tuesday
Wednesday
Thursday
Friday
Lesson 2: Protein
How do you cook beans? & Multigrain Focaccia
Grilled Sandwiches & Smoked Salmon Chowder
Basic Tomato Sauce /Lasagne
Lasagne
WEEK 3: Developing Healthy Recipes
Monday
Tuesday
Wednesday
Thursday
Friday
Lesson 3: Recipe Analyzer
Recipe Analyzer
Hearty Chili & Cornbread Muffins Lab
Modified Recipe Prep
Modified Recipe completion/comparison/sharing
Note: depending on time and budget, I often prepare more of the attached recipes
with students than I have suggested in this timeline. Another week often includes
some of my favourite vegetarian recipes: curry wraps (made with lentils or chickpeas)
with homemade tortillas, and samosas.
© 2007 Leikermoser
Lesson 1: COMPLEX CARBOHYDRATES
Purpose
Why do we need carbohydrates and what’s all the hype about low-carb diets?
Objectives
Students should be able to:
 identify the different forms of carbohydrates
 evaluate the health benefits and possible risks of popular diet trend
Materials
Student handouts: COMPLEX CARBOHYDRATES, COMPLEX CARBS ASSINGMENT, Highprotein low-carb diets (from Canadian Living Magazine), Carbohydrates for energy
(from Nutrition for Life), PASTA, POTATOES
Procedure
You may not have a student in your class who’s hair was falling out from following the
Atkins diet for a long time, like I did a couple of years ago, but I have still found this
to be an engaging conversation with students. This is an extremely worthwhile
nutritional debate that students are familiar with but willing to admit that they don’t
really know much about.
Have students read COMPLEX CARBOHYDRATES then complete the COMPLEX CARBS
ASSIGNMENT.
Give one copy of each of the Canadian Living article and ‘Carbohydrates for energy’
to each group of students. There are many different ways you could have students
read and share their interpretations of these but I have found a focus on the ‘jargon’
to be successful. Either as a group or in pairs, have students scan the two articles and
highlight any terms they don’t know. Then read the articles and circle any terms they
still don’t understand or don’t find clarified by the articles. These terms can then
direct your discussion. To wrap up the discussion have students make a list in their
own notebooks similar to the one in the handout POOR CARBOHYDRATE SOURCES /
BETTER CHOICES.
If time permits have students complete POTATOES and PASTA assignments but these
are both more cooking method type assignments so I often have students complete
these on suitable or related lab days when they have time.
Evaluation
Written assignments, class participation.
Reflection
See unit on lunch ideas for a focus on grains.
© 2007 Leikermoser
COMPLEX CARBOHYDRATES:
Pasta, Potatoes, Rice and Other Grains
Carbohydrates, the main nutrient in grain products, provide much of the fuel that
keeps the body going, in much the same way that gasoline provides fuel to keep a car
going.
Carbohydrates are the body's most preferred source of energy. They make up, by
far, the largest volume (60%) of our daily food. They are taken in the form of all foods
made up of grain flour, cereals, pasta, potatoes and other vegetables, and also in the
form of sugars contained in fruits, syrups, honey and candy, as well as in the pure
crystalline form of our familiar table "sugar".
Carbohydrate is the element in our food which:
1. supplies the energy for the body's automatic activity and for the performance of
our daily tasks. The more physical work we perform daily, the more carbohydrates
we must proportionately consume.
2. plays a vital part in the digestion, assimilation (metabolism) and oxidation of
protein and fat. If we take in more carbohydrate of any kind than is needed for
immediate use the unused portion is stored in the liver or converted into fat and
deposited in the tissues for future use.
Food Sources of Carbohydrate: Most carbohydrates come from foods of plant
origin. We generally think of grains (Bread & Cereal group) as the only source of
carbohydrates. In reality carbohydrates come from many other sources that also give
us other essential nutrients. Carbohydrates come mainly from plant sources, although
milk and many milk products contain some carbohydrates in the form of lactose.
SIMPLE CARBOHYDRATES
Simple carbohydrates are quick energy sources, but they do not usually supply any
other nutrients or fiber.
SUGARS: Glucose is the major kind of simple sugar. Glucose is the basic source of
energy for all living things. Glucose supplies the body with quick energy. It occurs
naturally in some fruits and vegetables and is also produced in the body by breaking
down other foods into glucose.
Sucrose: commonly known as table sugar. Sucrose is in many fruits and some
vegetables.
Fructose: known as fruit sugar. Most plants contain fructose, especially fruits and
saps.
Glucose: sometimes known as blood sugar. Nearly all plant foods contain glucose.
Maltose: known as malt sugar. Found in grains.
© 2007 Leikermoser
Lactose: commonly known as milk sugar. It is the principal carbohydrate found in
milk.
COMPLEX CARBOHYDRATES
Complex carbohydrates often supply energy and other nutrients and fiber that the
body needs. They are a better choice.
STARCH: in the body breaks down into simple sugars. The body has to break down
all sugar/starch into glucose to use it. Starch supplies the body with long, sustained
energy.
All starchy foods are plant foods. Seeds are the richest source; 70 percent of their
weight is starch. Many human societies have a staple grain from which their people
derive their food energy. In Canada, the United States, and Europe the staple grain is
wheat. Rice is the staple grain of the Orient. Corn is the staple grain of much of South
America and the southern United States. The staple grains of other peoples include
millet, rye, barley, and oats. In each society a bread, meal, or flour is made from the
grain and is then used for many purposes. These staple foods are the major source of
food energy for people of the world. They support human activity and energy.
The second important source of starch is the bean and pea family. These include dry
beans found at your local supermarket such as lima beans, pinto beans, kidney beans,
black-eyed peas, chickpeas (garbanzo beans), and soybeans. These vegetables are
about 40 percent starch by weight and also contain a substantial amount of protein.
The third major source of starch is the tubers, such as the potato, yam, and cassava.
These serve as the primary starch sources in many non-Western societies.
DIETARY FIBER: is found in plant cells. Because it is tough and stringy, it does not
break down completely in the body. Fiber is essential for regulating the body. It is the
non-digestible part of plants.
IMPORTANT SOURCES OF CARBOHYDRATES:
SIMPLE CARBOHYDRATE:
Sugar - fruit, fruit juice, table sugar, honey, soft drinks, and other sweets
COMPLEX CARBOHYDRATE:
Starch - bread, cereal, potatoes, pasta, rice, and legumes (dried peas and beans)
Fiber - bran, whole-grains and whole-grain foods, raw vegetables and
fruit (especially the skins), legumes, nuts, and seeds
© 2007 Leikermoser
COMPLEX CARBs ASSIGNMENT
1. Approximately what percentage of the Calories in your diet are supplied by
carbohydrates?
2. Describe the functions of carbohydrates in our bodies:
a)
b)
3. What happens if you eat more food than your body needs to use for energy?
In other words, what happens to the extra Calories?
4. What is the main difference between simple carbohydrates and complex
carbohydrates?
5. Which type of carbohydrate takes longer for you body to digest, and therefore,
provides longer, sustained energy?
6. What is our staple grain in Canada?
7. List five food products made from our staple grain:
8. Briefly describe the concept of staple grain:
9. List 4 important food sources of each of the following
a) sugars:
b) starch:
c) fibre:
© 2007 Leikermoser
POTATOES
1. Potatoes are classified as what kind of a vegetable?
2. a) What are the four basic types of potatoes?
b) What are the two textures of potatoes
2. How should fresh potatoes selected?
3. How should fresh potatoes be stored?
4. Potatoes contain the following nutrients:
5. List as many possible methods of cooking potatoes as you can.
7. Potatoes can be purchased in a variety of forms.
Other than fresh potatoes, name some other forms.
8. What are three characteristics of the best baking potatoes?
9. What type of potatoes retain their shape when cooked?
10. What type of potatoes are good for mashing?
11. Why does leftover mashed potato go hard the next day?
12. What happens to the texture of potatoes if you mash too vigorously?
What else may this texture result from?
© 2007 Leikermoser
MASTER RECIPE FOR PASTA DOUGH
Makes about 500g (1 lb) fresh pasta
To freeze the stuffed pastas, place them on a lightly floured cookie sheet and freeze.
Transfer frozen pastas to zipper-lock bags and return to freezer. Make sure to add at
least three minutes to the cooking time when cooking frozen pastas.
450 mL (2 cups) all-purpose flour
3 large eggs, beaten
2 mL (1/2 tsp) salt
1. Mound the flour onto a large board, making a hollow in the center. Add the salt.
Break the eggs one at a time, mixing the egg into the flour with a fork. Once all the
eggs have been incorporated into the flour, begin to knead with your hands until the
dough is stiff and elastic, 2-4 minutes. Cover with plastic wrap and let sit at least 30
minutes before using.
2. Cut about ¼ of dough from ball and flatten into a disk; rewrap remaining dough.
Run
dough through widest setting of a manual pasta machine. Bring ends of dough towards
the middle and press down to seal. Run dough, open end first, through the widest
setting again. Fold, seal, and roll again. Without folding, run pasta through widest
setting about two more times, until dough is smooth. If at any point dough is sticky,
lightly dust with flour. Continue to run dough through machine; narrow the setting
each time, until you use last setting on machine, and outline of your hand is visible
through dough sheet.
3. Follow instructions below for cutting and shaping each pasta. After one sheet of
pasta
has been cut, stuffed, and set aside, roll out another quarter of the dough ball, along
with trimmings from previous sheet.
SQUASH AND RICOTTA FILLING
½ small butternut squash
60 mL ( ¼ cup) ricotta cheese
15 mL (1 tbsp) parmesan cheese
2 mL ( ½ tsp) salt
1 mL ( ¼ tsp) pepper
1 mL ( ¼ tsp) nutmeg
© 2007 Leikermoser
In a greased baking dish, roast squash, cut side down, in 425°F until tender, ~45
minutes. Peel and mash squash; measure 250 mL into bowl. Mix in ricotta, parmesan,
salt, pepper and nutmeg.
© 2007 Leikermoser
MEAT AND RICOTTA FILLING
Makes about 1 1/4 cups (300 mL)
This filling is especially delicious with beef, veal, or pork. Use any combination of
these
meats and pair this hearty filling with tomato or cream sauce.
5 mL (1/2 tbsp) olive oil
1 garlic cloves, minced
100 g (¼ lb) ground meat
60mL (½ cup) ricotta
15 mL (1 tbsp) grated Parmesan cheese
1 egg yolk
30 mL (2 tbsp) minced fresh basil leaves or 2 tsp (10mL) dried basil
Salt and ground black pepper
Heat oil in a medium skillet. Add garlic and sauté until lightly colored, about 1
minute.
Add meat; cook over medium-high heat, stirring to break up larger pieces, until liquid
evaporates and meat browns, 3 to 4 minutes. Drain off fat; transfer meat mixture to a
medium bowl. Stir in remaining ingredients and set filling aside. (Can be covered and
refrigerated overnight.)
TORTELLINI
500 g (1 lb) fresh pasta sheets
1 filling recipe
1 tablespoon (15 mL) salt
1 sauce recipe
1. Use a pizza wheel or sharp knife to cut pasta sheet into 2 ½ inch (6 cm) squares.
Lift one square from work surface (otherwise it may stick when stuffed) and place it
on another clean part of the counter. Place one-half teaspoon filling in the center of
square.
2. Fold square diagonally in half to make a triangle. Make sure that the top piece of
dough
covers the filling but leaves a thin border of the bottom triangle exposed. Seal edges
with finger. Lift filled triangle from counter and wrap the back of the triangle around
the top of your index finger. Squeeze the two bottom corners of the triangle
together.
3. As you pull back the top peak of the triangle, gently fold over the top ring of pasta
so that the stuffing is completely enclosed. Slide the filled pasta off your finger.
© 2007 Leikermoser
4. Bring 4 quarts water to boil in a large stockpot. Add salt and the pasta. Cook until
tortellini are al dente, about 4 minutes. With a slotted spoon, transfer tortellini
directly to
warm bowls or plates; add sauce. Serve immediately.
© 2007 Leikermoser
PASTA WITH TOMATOES AND RICOTTA
15 mL olive oil
30 g bacon or pancetta, diced, optional
½ onion, chopped
2 cloves garlic, minced
1 mL hot red pepper flakes
250 mL crushed tomatoes
2 mL pepper
salt to taste
250 g pasta
100 g ricotta or cottage cheese
30 mL parmesan cheese
30 mL chopped fresh basil or parsley
1. Heat oil in large saucepan over medium heat. Add bacon and cook until crisp.
2. Add onion, garlic and hot pepper flakes. Cook gently for about 5 minutes, but do
not brown.
3. Add tomatoes and cook until sauce is reduced and thickened, 15-20 minutes. Add
pepper and salt.
4. Add cooked pasta. Top with ricotta, parmesan and basil. Taste and adjust
seasonings if necessary. Toss well before serving.
© 2007 Leikermoser
ALL-PURPOSE SUPER STIR FRY
30 mL vegetable oil
250 g (½ lb) boneless beef, pork, chicken, turkey or tofu cut in strips or small cubes
1 small onion, coarsely chopped
1 large clove garlic, minced
5 mL (1 tsp) minced fresh ginger
500 mL (2 cups) raw vegetables*
125 mL (½ cup) chicken stock
30 mL ( 2 tbsp) soy sauce
10 mL (2 tsp) cornstarch
salt and pepper to taste
*use a combination of 3 or 4 vegetables: strips of sweet pepper, broccoli or
cauliflower florets, diagonally sliced celery or green onions, snow peas, carrots,
cabbage, bean sprouts or mushrooms. If using firm vegetables such as carrots, add
them a minute or two before the others. A sprinkling of toasted cashews can also be
added at the end.
1. In wok or large skillet over medium-high heat, heat half the oil.
2. Add meat or tofu; stir-fry for 3 to 4 minutes or until just cooked through.
Remove to a bowl.
3. Add remaining oil to pan; add onion, garlic, ginger and vegetables; stir fry for 2 to
3 minutes.
4. Add stock; cover and let steam for 2 to 3 minutes or until vegetables are tendercrisp.
5. Return meat to pan. Mix together soy sauce and corn starch; stir into pan.
6. Cook, stirring, until thickened, about 1 minute. Add salt and pepper if needed.
Serve with rice or noodles.
© 2007 Leikermoser
PAD THAI
250 g (½ lb) dried rice noodles
60 mL (¼ cup) each: fish sauce, ketchup
30 mL (2 tbsp) lime juice
10 mL (2 tsp) sugar
10 mL (2 tsp) asian chile sauce
½ block firm tofu
60 mL (¼ cup) vegetable oil
2 large cloves garlic, minced
1 pork chop or chicken breast, cut into thin strips
2 eggs, lightly beaten
500 mL (2 cups) fresh bean sprouts
4 green onions, chopped
60 mL (¼ cup) roasted, unsalted peanuts, coarsely chopped
60 mL (¼ cup) chopped fresh cilantro
lime wedges
1. In a large bowl, cover noodles with warm water; let soak for 20 minutes; drain.
2. Mix together
set aside.
3. Heat 15 mL oil in cast iron skillet over medium heat. Add the tofu and sauté until
golden. Set aside.
4. Heat remaining oil (45 mL) in wok over medium-high heat. Add pork, stir-fry 2-3
minutes. Add garlic stir and push pork aside.
5. Pour in egg; let set slightly, then stir to scramble.
6. Add noodles, bean sprouts, green onions and reserved sauce. Stir-fry until noodles
are softened and everything is mixed together, about 3 minutes.
7. Serve immediately, sprinkled with peanuts and cilantro, and garnished with lime
wedges.
© 2007 Leikermoser
CRISPY CHOW MEIN NOODLES WITH
CHINESE MUSHROOMS AND GREENS
~200 g fresh chow mein noodles
30 mL (2 tbsp) vegetable oil
4 dried shiitake mushrooms
boiling water
2 fresh oyster mushrooms
6-8 fresh white mushrooms
3-4 green onions
2 baby bok choy (or 1 regular bok choy)
4-5 leaves sui choy or Chinese broccoli
30 mL cold water
10 mL corn starch
15 mL (1 tbsp) dark soy sauce
5 mL (1 tsp) sesame oil
1 large clove garlic, minced
1 tbsp vegetable oil
1. Wash all vegetables.
2. Cook noodles in large pot of boiling water for 1 minute. Drain, reserving 250 mL (1
cup) of boiling water. Add 30 mL (2 tbsp) oil to noodles, spread in large, ovenproof,
non-stick skillet. Bake at 400F while preparing the rest of the meal, tossing every 1015 minutes.
3. Add shitake mushrooms to reserved boiling water, cover with a small lid, or
anything to keep the mushrooms submerged. Let soak for 15-20 minutes. Remove
mushrooms from water (save the water!), squeeze them to remove as much water as
possible. Slice into 1/4” pieces. Slice fresh mushrooms into 1/4” (5 mm) pieces.
4. On an angle, slice green onions into 1” pieces, bok choy and sui choy stalks into
1/4” pieces, and carrots into 1/4” pieces. Tear bok choy and sui choy greens into
bite-sized pieces.
5. Stir together cold water and corn starch in small bowl. Add soy sauce and sesame
oil to mushroom soaking water.
6. Heat oil over high heat in large wok. Add garlic, cook 1 minute. Add carrots, cook
3-4 minutes. Add bok choy and sui choy stalks, cook 2-3 minutes. Add greens and
green onions, cook 2-3 minutes. Add all the mushrooms, cook 1-2 minutes. Add
mushroom liquid mixture, bring to a boil. Add corn starch mixture slowly while
stirring. Stir and cook until thickened, about 2 minutes. Serve hot over crispy noodles.
© 2007 Leikermoser
Lesson 2: PROTEIN
Purpose
Compare the cost of several different high-protein foods and learn how to cook dry
beans. Explore a wide variety of easy, nutritious, and flavourful weeknight meals.
Objectives
Students should be able to:
 identify a variety of healthy sources of protein
 to prepare a diverse selection protein foods with a variety of cooking methods
Materials
Student handouts: PROTEINS FOR GROWTH, PROBLEM…HOW DO YOU COOK BEANS?,
MAKING THE MOST OF MEAT AND ALTERNATIVES, BEEF, PORK, FISH & SHELLFISH,
recipes
Teacher reference: Dietary Reference Intakes Table of Macronutrients
http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_macronutr_tbl_e.html
Eating Well with Canada’s Food Guide
Procedure
*book computer lab or library for problem solving activity
Have students read PROTEINS FOR GROWTH and complete the assignment.
Legumes, seeds and nuts – Inexpensive and versatile, these food are nutritional gems.
BUT, few students would say they are their first choice of high-protein foods.
Activity: This is a great way to use a few leftovers or bits and pieces from the freezer
and cupboard. Or you can plan ahead with your groceries so that these items will get
used up.
Prepare a display for students while they are working on the protein assignment. I
have a small digital scale that I find really handy for this. Select 6-8 high-protein
foods and weigh out one serving of each - see the food guide for serving sizes. You
might even want to use the same foods as displayed on the food guide (cooked fish,
poultry, meat, cooked legumes, tofu, eggs, peanut butter, shelled nuts).
Calculate the cost of one portion and label each food.
Handout PROBLEM…HOW DO YOU COOK DRY BEANS?
Give each pair of students 125 mL dry beans.
Use red kidney beans or black beans and save them for the chilli if you are going to do
that lab, otherwise navy beans are probably the most economical. Alternatively you
could give each pair a different type of legume and share the results with the class.
© 2007 Leikermoser
Depending on what type of legumes you provide, most groups will need to soak some
of their beans overnight and complete their tests and the assignment the second day.
Extension: Have students select a recipe that uses legumes ask them to prepare the
recipe at home then bring in a sample to show the class and share the recipe.
A great reference to have on hand:
Full of Beans by Violet Currie and Kay Spicer
Other assignments for the week:
I provide the option of using beef in the lasagne so I usually discuss ground beef, other
cuts of meat, and some of the other recipes I have included (such as the stir-fry and
curry) I have students make notes on those recipe with suitable cuts of meat. I have
students complete the BEEF & PORK assignment while their lasagne is baking. I have
students complete the FISH & SHELLFISH ASSIGNMENT the day they make the
chowder.
Evaluation
Written assignments and Lab participation.
Reflection
Any vegetarians in the class?
Do students like fish? Legumes? Why or Why not?
© 2007 Leikermoser
PROTEINS FOR GROWTH
Proteins are chemical compounds that are found in every body cell. They are made up
of small units called amino acids. There are 20 amino acids that are important to the
human body. Nine of these are called essential amino acids, because the body cannot
synthesize these fast enough to meet nutritional needs.
How we use protein
Every type of tissue in the body, including bones, skin, muscles and organs, has its
own set of proteins that help it perform its characteristic functions. Proteins help give
structure to our cells, and are important in cell growth, repair, and maintenance.
Like carbohydrates and fat, they can also serve as an energy source. The protein that
we eat has to be broken down into amino acids and peptides (chains of amino acids)
and absorbed into the bloodstream. This pool of amino acids provides most of the
elements that are needed to build new proteins.
How much protein do you need?
According to the updated Dietary Reference Intakes guidelines, the recommended
daily consumption of protein for men and women is the following:
Women aged 14 and over need to consume 46g of protein per day.
Men aged 14-18 need 52g per day, 19 and over need to consume 56g of protein per
day.
The difference is due to the fact that, in general, men’s bodies have more muscle
mass than those of women.
How much protein you need in your diet is determined, in large part by your overall
energy intake, as well as your body’s need for nitrogen and essential amino acids.
Physical activity and exertion increase your need for protein. Requirements are also
greater during childhood for growth and development, during pregnancy or when
breast-feeding, or when your body needs to recover from malnutrition or trauma.
Because the body is continually breaking down protein from tissues, even adults who
do not fall into these categories need to include adequate protein in their diet every
day. If you do not take in enough energy from your diet, your body will use protein
from the muscle mass to meet its energy needs, and this can lead to muscle wasting
over time. Deficiencies of protein can cause tiredness, loss of weight, lack of energy.
In children growth can be stunted. Lack of sufficient protein can lower the body's
resistance to disease. Prolonged lack of protein can result in liver damage.
© 2007 Leikermoser
Can you eat too much?
Since the body cannot store protein, it has to break down and dispose of any excess
obtained from the diet. The liver removes nitrogen from amino acids so that they can
be burned as fuel, and the nitrogen is incorporated into urea, the substance that is
excreted by the kidneys. These organs can normally cope with any extra workload but
if kidney disease occurs, a decrease in protein will often be prescribed. Excessive
protein intake may also cause the body to lose calcium, which could lead to bone loss
in the long-term.
Excess protein not immediately needed by the body is converted to fat and stored in
adipose tissues to be used as energy. It cannot be converted back to amino acids.
Good protein sources
In order to obtain the full range of essential amino acids you should eat a variety of
protein foods. Meat, poultry, fish, eggs, milk and milk products such as cheese are
excellent sources of complete protein, providing all the amino acids that you body
needs. However, the nutritional advantage of these animal foods must be set against
their undesirable fat content and lack of carbohydrates and dietary fibre.
Protein is also available from plants, in the form of legumes, nuts, seeds, and grains.
With the exception of soy and soy products, plant proteins do not provide the full
complement of essential amino acids, and must be combined with other foods.
Incomplete proteins can complement one another. In other words, you can
supplement a protein food lacking an amino acid with a protein food containing that
amino acid. When combined, the two foods provide higher quality protein than either
would have provided alone. The protein in legumes (beans, peas, nuts) and grains
generally complement each other this way. For example, serving beans and rice
together. Plant foods also contain useful amounts of dietary fibre and carbohydrates
which are essential in a healthy diet.
Food
Serving size
Pork loin
Turkey breast (no skin)
Beef (sirloin)
Chicken breast (no skin)
Salmon (sockeye)
Tofu
Almonds
Soybeans, cooked
Low-fat cottage cheese
Shrimp
Low-fat fruit yogurt
Eggs
Lentils, cooked
100g (3 ½ oz)
100g (3 ½ oz)
100g (3 ½ oz)
100g (3 ½ oz)
100g (3 ½ oz)
125 mL (½ cup)
45 mL (3 tbsp)
125 mL (½ cup
125 mL (½ cup)
100g (3 ½ oz)
250 mL (8 oz)
2
125 mL (½ cup
Protein Calories
30g
30g
166
157
29g
27g
21g
20g
19g
14g
14g
194
142
216
180
167
149
82
12g
10g
10g
9g
99
231
122
116
© 2007 Leikermoser
PROTEIN ASSIGNMENT
1. What are essential amino acids?
2. What are the factors that determine the amount of protein you need in your diet?
a)
b)
c)
3. What happens to excessive amounts of protein?
4. What can result from a deficiency of protein in your diet?
5. What are complete proteins?
6. List five specific foods that have complete proteins.
a)
b)
c)
d)
e)
7. What are incomplete proteins?
8. What two groups of foods can be combined to provide complete proteins?
9. Suggest three meals that use the concept of complementary proteins:
a)
b)
c)
10. Why do we need to eat a variety of protein type foods?
© 2007 Leikermoser
PROBLEM… How do you cook beans?
1. How much does one serving of beans cost?
2. How does this compare to the cost per serving of other high-protein foods?
3. List three other advantages of preparing legumes?
a)
b)
c)
4. What are legumes anyway?
How do you cook dry beans?
Research on the Internet or in the classroom cookbooks.
5. Describe at least two different methods:
a)
b)
6. Try it out. Divide your beans in half and try both methods. Describe the results.
125 mL dry beans =
cooked beans?
Do the beans hold their shape better with one method or the other?
Is there any difference in the resulting flavour?
Any other advantages of one method over the other?
7. Which method do you recommend and why?
© 2007 Leikermoser
BEEF
Beef grades
Grading is a measure of eating quality. Canada’s top grades are AAA, AA, and A.
Marbling (small white flecks of fat throughout the meat) adds tenderness, juiciness
and flavour, and determines the grade. AAA has the most marbling, making it the best
eating quality. Nutritionally, the difference is a tiny bit of extra fat; the difference
between AAA grade and very lean beef is less than 1 gram of fat, or 8 calories per 200
grams cooked portion.
Matching Cuts to Cooking Methods
Premium Oven Roasts
Cuts: prime rib, tenderloin, sirloin
Basic Method: Place roast, fat side up, on rack in roasting pan. Season to taste. Insert
meat thermometer into center of roast, avoiding fat or bone. Roast uncovered at 325F
(160C) to desired doneness.
Doneness
Rare
Medium
Well
Internal Temp.
140F (60C)
160F (70C)
170F (75C)
Roasting Time (approx.)
20 min per lb (500g)
25 min per lb
30 min per lb
Oven Roasts
Cuts: rump, eye of round, inside round, outside round, sirloin tip (2 to 5 lb/ 1 to 2.4
kg)
Basic Method: Add water to roasting pan to depth of ½ inch (1 cm). Place roast, fat
side up, on rack over water in pan. Do not add extra fat. Season roast to taste. Insert
meat thermometer into center of roast, avoiding fat or bone. Place in preheated 500F
(260C) oven for 30 minutes. Don’t open the oven door; reduce temperature to 275F
(140C). Cook an additional 1 ¼ to 1 ¾ hours for medium doneness (internal temp
160F/70C).
Pot Roasts
Cuts: cross rib, short rib, blade, shoulder, brisket (also outside round and rump)
Basic Method: Season roast and brown on all sides in a small amount of oil in Dutch
oven or deep heavy pot or pan. Add 1 to 2 cups (250 to 500mL) liquid such as stock or
wine. Cover and simmer on stovetop or in 325F (160C) oven until tender, at least 3
hours. Add vegetables for final ½ hour if desired.
© 2007 Leikermoser
Grilling Steaks
Cuts: rib, rib-eye, strip loin, tenderloin, T-bone, wing, sirloin
Basic Method: Season to taste. Grill or boil using medium-high heat, turning only once
or twice with tongs.
Thickness
½ to ¾ inch (1 to 2 cm)
1 inch (2.5 cm)
Rare
3 to 5
5 to 7
Medium
5 to 7
7 to 9
Well
7 to 9
9 to 11
Marinating Steaks
Cuts: flank, sirloin, inside round, outside round, eye of round
Basic Method: Pierce steak numerous times with fork. Marinate in acidic liquid (wine,
vinegar, citrus juice, etc) plus seasonings for 12 to 24 hours in refrigerator (see
marinade recipes). Grill or broil, turning only once or twice with tongs. Do not cook
past medium.
Simmering Steaks
Cuts: cross rib and blade. (Simmering means braising; cuts labeled Marinating Steaks
can also be braised.)
Basic Method: Braising is essentially the same as pot roasting (long, slow cooking in a
small amount of liquid in a covered pan). Season meat and brown on all sides in
lightly oiled pan. Add sliced onion, garlic, etc, if desired. Add ½ to 1 cup (125 to 250
mL) liquid such as stock, juice, wine or canned tomatoes. Cover and simmer on
stovetop or in 325F (160C) oven until tender, at least 1 ¼ hours.
Stewing Beef
Cuts: stewing cubes, short ribs, shank
Basic Method: Lightly coat cubes or short ribs with mixture of flour, salt and pepper.
Brown in small amount of hot oil; add onions and other seasonings as desired. Add
liquid (such as stock, tomato juice, wine) to cover beef. Cover and simmer on
stovetop or in 325 F (160C) for 2 hours or until tender. Add cut-up vegetables for final
½ hour if desired.
© 2007 Leikermoser
PORK
Today pork is very lean and should be cooked to medium (160F/70C on a meat
thermometer) with a tiny hint of pink in the center. Cooking to a higher temperature
dries out and toughens the meat. The exceptions are ground pork and sausage, which,
like all ground meats, should be cooked thoroughly (no pink colour remaining).
Variety of Cooking Methods
Broiling – Broil 8 to 13 cm (3 to 5 inches) from heat source
Cuts: steaks, side or back ribs, chops, ground pork burgers, kabobs
Barbecuing/Grilling – cook over low to medium heat
Cuts: side, back or country-style ribs, loin roasts, leg roasts, racks, steaks, chops,
sausage, burgers, kabobs
Stir-frying – use small amount of oil over medium-high heat
Cuts: strips, cubes, ground
Pan-frying – In a small amount of oil, brown on high heat, then cook at mediumhigh
Cuts: chops, steaks, tenderloin, cutlets, scaloppini, sausage, burgers
Braising – use small amount of liquid in pan; simmer covered, over low heat on
stovetop or in 325F(160C) oven until tender
Cuts: shoulder butt or picnic roast, leg steaks and roast, loin or rib steaks and chops,
shoulder steaks and chops; any ribs, leg cutlets, pork strips or cubes
Stewing – brown meat in a little fat; cover with liquid; simmer covered, over low
heat or in 325F(160C) oven until tender
Cuts: cubes, strips, ribs, shoulder steaks and chops
Roasting – roast uncovered in 325F (160C) oven. 375F (190C) for tenderloin.
Cuts: loin roasts, leg roasts, rack, crown, shoulder butt roast, tenderloin
Pork Roasting Guide
Loin: centre cut or
rib end, bone-in
single loin, boneless
double loin, boneless
crown roast
Leg: boneless
Shoulder: butt or picnic
boneless
bone-in
Min. per lb (500g) 325F/160C oven
20-25
20-25
30-35
10-15
20-25
30-35
25-30
© 2007 Leikermoser
BEEF & PORK ASSIGNMENT
1. List 2 things that happen when meat is overcooked.
a)
b)
2. Suggest two cuts of pork and two cuts of beef that would be suitable for each of
these cooking methods:
a) Grilling: pork: i)
ii)
beef: i)
ii)
b) Braising: pork: i)
(simmering)
ii)
beef: i)
ii)
3. Describe each of the following cooking methods.
a) Stewing:
b) Marinating:
4. What temperature should pork roast be cooked to?
5. What temperature should beef roast be cooked to for rare doneness?
© 2007 Leikermoser
FISH AND SHELLFISH
Fish to Cook Every Which Way
Most of the following can be baked, grilled, or poached whole or in large pieces
(depending on the size). Steaks and fillets can be grilled, broiled, baked or sautéed.
Salmon Five species dominate the wild Pacific catch: chinook, sockeye, pinks, chum
and coho. What’s called “Atlantic salmon” is caught in open Atlantic waters and also
farmed on both coastsm so fish labelled “atlantic salmon” may in fact come from
Pacific Coast farms. Price is a rough guide to quality, but is influenced by the appeal
of each species’ depth of colour. Some paler ones aren’t as eye-catching but can be
extremely flavourful, especially at the peak of their season when the prices are low.
Cod encompasses a large group of groudfish found on both Atlantic and Pacific
coasts. Most are lean, white-fleshed and prized for delicate flavour and texture.
Halibut They can weigh several hundred pounds, though most are considerably
smaller. Halibut is a huge deepwater flatfish that’s part of the flounder family.
Markets carry steaks and fillets, which are highly versatile. The lean and firm flesh
makes halibut populate
Pacific rockfish (including red snapper) Rockfish can be roasted or grilled whole;
fillets can be baked or poached. Similar cooked texture to codfish.
Trout Trout are usually small, very finely fleshed fish with a versatile, delicate,
sweet taste
Fish to Cook Gently
The delicate texture of some fish requires gentle handling.
“Sole” and “Flounder” These names cover many flatfish (so named because of
their compressed, oval shape) caught on both the Atlantic and Pacific coasts. These
are usually sold as fillets and are best poached, baked or gently sautéed. Grilling isn’t
advised
Shellfish
Clams These vary widely in size and price depending on the market demand.
Crab is best purchased live, cooked quickly, then devoured (messy, but the rich
sweet flavour is worth it). Dungeness are the most commonly available on the west
coast.
Lobster from the Atlantic coast is best purchased live, but is also available cooked
whole or tail only. Langoustine and Scampi are relatives of lobster from other parts of
the world.
Mussels abound naturally on both coasts, but the Atlantic has higher farming
production.
Oysters Clams, mussels and oysters should be alive when purchased. If the two shells
are open, tap one of them, if the shell shuts, it alive! If any shells don’t open after
cooking – don’t eat them, they were most likely dead before cooking.
Scallops appear in our markets in two general types: tiny bay scallops and the much
larger sea scallops. Scallops are generally sold out of the shell.
© 2007 Leikermoser
Shrimp and Prawns These two names cause confusion because they are carelessly
used in some areas. Shrimp are the smaller, prawns are the larger. They are both sold
fresh, frozen, cooked, raw. Sizes range from tiny to jumbo based on a count per
weight.
Squid The familiar kalamari of Greek and Italian menus, is harvested in the waters
of Atlantic Canada. Much of what comes to market is processed and frozen, often at
sea.
FISH & SHELLFISH ASSIGNMENT
1. What cooking methods are suitable for firm-fleshed fish such as salmon?
a)
b)
c)
d)
2. Using a cookbook, find a recipe that uses one of these methods. State the cooking
method then briefly describe the cooking instructions:
3. Which cooking method is NOT recommended for some types of fish?
4. What cooking methods are best for delicate fish?
a)
b)
5. Find a recipe for cooking delicate fish such as sole.
Briefly describe the cooking instructions:
© 2007 Leikermoser
6. How can you tell in clams, mussels and oyster are safe to eat?
(before and after cooking?)
© 2007 Leikermoser
MULTIGRAIN FOCACCIA
875 mL (3 ½ cups) flour plus more for dusting
60 mL (¼ cup) mixed grains
435 mL (1 ¾ cups) warm water (about 110°)
5 mL (1 tsp) active dry yeast
15 mL (1 tbsp) coarse salt
60 mL (¼ cup) extra-virgin olive oil
Coarse sea salt for sprinkling
1. Whisk together flour, grains, water, and yeast in a large bowl. Cover bowl with
plastic wrap, and let rise in a warm place until tripled in bulk and full of sponge-like
bubbles, about 2 hours.
2. Add salt. Stir with a wooden spoon for 3 to 5 minutes, scraping down sides of bowl
as needed. Stir until the dough begins to cling to and almost climb sides of bowl.
Dough will be wet, slack, and very sticky.
3. Turn out dough onto a well-floured work surface. (The dough will be hard to
handle, but resist the urge to add flour to the top; instead, keep your hands and tools
well floured.) Gather and fold bottom edge of dough about 1/3 of the way toward
center. Pat down to deflate slightly and dislodge any extra flour. Fold top edge down
1/3 of the way toward center; the 2 folds should overlap slightly. Repeat with left
and right sides, until all edges meet and overlap in center. Tap off excess flour as you
work. Gently scoop up dough and flip it over, seam side down. Place dough in a lightly
floured bowl, smooth side up. Cover bowl with plastic wrap, and let rise in a warm
place until doubled in bulk, about 1 hour.
4. Return dough to a well-floured work surface. Repeat folding process, making sure
to brush off excess flour. Lightly flour the mixing bowl, and return dough to bowl,
smooth side up. Cover with plastic wrap, and let rise in a warm place until doubled in
bulk again, about 1 hour.
5. Preheat oven to 450°, with a rack in lower third. Coat a rimmed baking sheet with
30 mL (2 tbsp) olive oil; set aside.
6. Place dough on prepared sheet. Flip dough over, and coat both sides with oil.
Push dough out toward edges of sheet. Cover with plastic wrap; let rest 10 minutes.
With plastic wrap still on top, press out dough to fill sheet. Remove plastic (dough
should be very bubbly and supple). Drizzle remaining 30 mL (2tbsp) oil over top.
Sprinkle generously with sea salt.
7. Bake, rotating halfway through, until evenly browned on top and bottom, 25 to 30
minutes. Immediately slide focaccia onto a wire rack set over a rimmed baking sheet;
pour any oil left in pan over top.
© 2007 Leikermoser
GRILLED FOCACCIA SANDWICHES
Filled-and-grilled focaccia is all the rage in sandwich shops and easy to make at
home. Slice focaccia in half horizontally; brush cut sides with olive oil. On bottom
half arrange sliced prosciutto, salami, or other Italian deli meats and sliced provolone
or fontina cheese. Add a generous scattering of peppery arugula, sliced tomato or red
onion.
Brush skillet with olive oil and place over medium heat. Place filled focaccia in pan
and press down firmly with spatula or even place a saucepan on top of sandwich. Cook
for about 5 minutes per side, until bread is browned and crisp and cheese is melted.
WEST COAST
SMOKED SALMON CHOWDER
100 g candied salmon, skin removed and reserved, chopped into bite-size pieces
15 mL butter
½ onion, finely minced
1 stalk celery, finely minced
2 potatoes, peeled and chopped
125 mL corn kernels
250 mL milk
~250 mL water
salt and pepper
15 mL maple syrup
fresh dill, minced
1. Heat the butter in a large saucepan. Add the onion and celery; sauté until very soft
and translucent. Add the potatoes and season with a little salt and pepper. Add the
salmon skins.
2. Add half the milk and enough water to cover the potatoes. Bring near boiling, cover
and simmer until potatoes are tender. Remove the salmon skin.
3. Add the corn kernels, the salmon and the rest of the milk. Simmer for 15 minutes
or longer to thicken and “pull” the flavours together. The longer it cooks, the thicker
it becomes.
4. Taste for salt, and adjust to taste. Add the syrup and stir in the fresh dill.
© 2007 Leikermoser
SESAME CRUSTED SALMON
with ORANGE GINGER DRESSING
2 salmon fillets
15 mL (1 tbsp) honey
15 mL (1 tbsp) soy sauce
5 mL (1 tsp) sweet hot mustard
15 mL (1 tbsp) sesame seeds
Dressing:
1 clove garlic, minced
5 mL ( 1 tsp) minced fresh ginger
45 mL (3 tbsp) orange juice
30 mL (2 tbsp) soy sauce
30 mL (2 tbsp) rice vinegar
10 mL (2 tsp) sesame oil
10 mL (2 tsp) honey
1 mL ( ¼ tsp) chili paste (optional)
1. Pat salmon dry.
2. In small bowl, combine honey, soy sauce and mustard; rub over both sides of
salmon.
3. Sprinkle both sides with sesame seeds. In oiled cast-iron skillet over medium-high
heat, cook salmon about 5 minutes per side, until nicely browned.
4. In small bowl combine all dressing ingredients; whisk together and serve over
salmon and a salad.
© 2007 Leikermoser
CODFISH WITH HERBED
WHITE WINE LEMON SAUCE
1 medium shallot, finely chopped
125 mL ( ½ cup) dry white wine
juice of ½ lemon
30 mL (2 tbsp) butter, cut into small pieces
2 mL ( ½ tsp) salt
freshly ground pepper
125 mL ( ½ cup) loosely packed mixed fresh herbs such as parsley, tarragon, dill,
thyme, roughly chopped
2 codfish fillets
½ lemon sliced into ½ cm thick rounds
1. Combine shallot, wine and lemon juice in a cast-iron skillet; set over medium-high
heat.
2. Bring to a boil; simmer until liquid is reduced to about 30 mL.
3. Remove from heat; whisk in butter, salt, pepper and ¾ of the herbs.
4. Arrange fillets and lemon slices in skillet; sprinkle with some herbs.
5. Cook until fillets and golden, about 4 minutes. Turn, sprinkle with remaining herbs,
and cook until fish is cooked through, about 3 minutes. Serve.
© 2007 Leikermoser
BASIC TOMATO SAUCE
1 can (796 mL/28 oz) plum tomatoes
15 mL (1 tbsp) olive oil
1 small onion, finely chopped
2 cloves garlic, minced
30 mL (2 tbsp) tomato paste
125 mL ( ½ cup) water
5 mL (1 tsp) dried basil
2 mL ( ½ tsp) dried oregano
1 mL ( ¼ tsp) each: salt and pepper
1. Crush tomatoes thoroughly, set aside.
2. Place oil in large heavy saucepan over medium heat. Add onion and cook for about
3 minutes until softened. Add garlic and cook for about 30 sec (do not brown garlic).
3. Stir in crushed tomatoes, tomato paste, water, basil, oregano, salt and pepper.
4. Bring to a boil, reduce heat and simmer, partially covered, for about 40 minutes or
to desired thickness, stirring often. Add salt and pepper to taste if needed.
BASIC TOMATO SAUCE VARIATIONS
Tomato Sauce with Meat
Add 375 g ( ¾ lb) ground beef to saucepan before onions; cook until no longer pink,
breaking up meat thoroughly. Use a large onion instead of small. Add 125 mL (½ cup)
more water beef stock or red wine along with the tomatoes.
Tomato Sauce with Mushrooms and Vegetables
In skillet, along with the onions, add 1 finely chopped small carrot and celery stalk,
750 mL (3 cups) sliced mushrooms and 1 chopped sweet red or green pepper; cook
until softened, about 5 minutes.
© 2007 Leikermoser
LASAGNA
9 lasagna noodles
375 mL (1 ½ cups) ricotta cheese
125 mL ( ½ cup) parmesan cheese
1 egg, beaten
1 mL ( ¼ tsp) each: pepper, nutmeg
250 mL (1 cup) chopped, cooked spinach
1 L (4 cups) Tomato Sauce (with or without Meat)
750 mL (3 cups) grated mozzarella cheese
1. In a large pot of boil salted water, cook lasagna noodles until tender, about 15
minutes; drain and rinse in cold water.
2. In a medium bowl, stir together ricotta, half the parmesan, egg, nutmeg, pepper
and spinach.
3. In 9 x 13” (23 x 33 cm) baking dish, spread thin layer of tomato sauce. Cover with
three of the noodles (cut to fit if necessary). Spread with half the ricotta mixture,
then one-third of remaining tomato sauce, and one-third of the mozzarella. Repeat
layers of noodles, ricotta, sauce and mozzarella. Top with remaining noodles, sauce
and mozzarella. Sprinkle with remaining parmesan.
4. Cover loosely with foil. Bake in 375˚F oven for 20 minutes; remove foil and bake
for 20 minutes longer, until bubbly. Let stand for 10 minutes before cutting and
serving.
SAUCE-AND-TOSS FAST PASTA
Spaghetti Carbonara
In skillet, heat 10 mL (2 tsp) each butter and olive oil, add 1 chopped small onion, 2
minced garlic cloves and 125 g (4 oz) chopped bacon. Cook until onion is soft and
bacon is almost crisp. In a small bowl beat 2 eggs and set aside. Meanwhile, cook 250
g (8 oz) spaghetti in boiling salted water, drain quickly and return to pot over medium
heat. Immediately stir in eggs; toss for about 30 seconds, until pasta is coated. Stir in
60 mL (¼ cup) parmesan cheese and the bacon mixture. Serve immediately with a
large green salad and crusty whole wheat bread.
© 2007 Leikermoser
FRESH TORTILLAS
375 mL (1 ½ cups) unbleached flour
125 mL (½ cup) whole wheat flour
5 mL (1 tsp) sugar
7 mL (1 ½ tsp) baking powder
5 mL (1 tsp) salt
75 mL (5 tbsp) vegetable shortening
185 mL (¾ cup)
1. In a large bowl, mix together flours, sugar, baking powder and salt. Using the tips
of your fingers, add shortening by working it into the dry mix until fine and crumbly.
Gradually add hot water while mixing with a wooden spoon. When the dough is too
stiff to stir use your hands to knead in the bowl gently for about 2 minutes. Shape into
a ball, place in a clean bowl and let rest for at least 1 hour.
2. Divide the dough into 10-12 pieces. Roll the dough to form smooth rounds. Dust
lightly with flour. Set on baking tray and cover with plastic wrap. Rest for another
hour.
3. When you are ready to roll and cook, lightly sprinkle flour on the counter and roll
each piece of dough into a 20 cm (8 inch) round. Stack between sheets of wax or
parchment paper.
4. Heat a cast iron or non-stick skillet over medium-high heat. Brush lightly with oil
and cook tortilla until you see bubbles forming underneath. Flip over and cook until
lightly golden. Wrap in foil and keep warm in oven until all the tortillas are cooked.
Serve immediately!
© 2007 Leikermoser
CURRY WRAPS
30 mL (2tbsp) vegetable oil
500 mL (2 cups) finely chopped onions
4 cloves garlic, minced
15 mL (1tbsp) minced fresh ginger
10 mL (2 tsp) each: ground coriander, ground cumin
5 mL (1 tsp) turmeric
2 mL ( ½ tsp) cayenne
1 mL ( ¼ tsp) each: ground cardamom, cinnamon, ground cloves, black pepper and
salt
250 mL (1 cup) chopped drained canned tomatoes
250 mL ( 1 cup) water or stock
500 g (1 lb) chicken thighs, lamb or beef, cut into bite-size chunks, or lentils or
chickpeas
30 to 60 mL (2 to 4 tbsp) whipping cream or plain yogurt
salt and pepper to taste
Heat oil in large skillet over medium-high heat. Add onions and cook, stirring, until
softened but not browned, about 5 minutes. Add garlic, ginger, and all the spices;
cook stirring, for 2 minutes. Stir in tomatoes and water. Add chicken or meat, cover
and simmer until tender, about 20 minutes for chicken, 45 minutes for meat; add
more water if needed. Stir in cream to taste. Add salt and pepper if needed.
Assembly: Cook rice. Warm fresh tortillas. Wrap curry and rice in tortillas.
MANGO CHUTNEY
1 mango
30 mL (2 tbsp) each: cider vinegar, brown sugar
10 mL (2 tsp) minced fresh ginger
1 clove garlic, minced
5 mL (1 tsp) garam masala
2 mL (½ tsp) each: mustard seeds, salt
In a small saucepan, bring all the ingredients to boil, over medium heat. Reduce the
heat to low, simmer for about 30 minutes, stirring frequently. Remove from heat and
let the chutney cool before serving. Cover with plastic wrap and refrigerate.
RAITA
125 mL yogurt
2 mL each: salt, freshly roasted and crushed cumin seeds
60 mL cucumber, peeled, seeded and minced
© 2007 Leikermoser
Combine in a small bowl and mix gently. Cover tightly and refrigerate until serving
time.
© 2007 Leikermoser
SAMOSAS (POTATO FILLING)
Dough:
310 mL ( 1 ¼ cups) flour
2 mL (½ tsp) salt
125 mL ( ½ cup) buttermilk
1. Place the flour in a medium-sized bowl. Mix in the salt.
2. Make a well in the center, add the buttermilk. Mix first with a spoon and then with
your hands, to make a smooth dough.
3. Add extra flour as needed, to keep the dough from being sticky. The dough will be
quite soft. Knead in the bowl, or on the counter, for about 5 minutes. Cover tightly
and refrigerate until you are ready to assemble the samosas.
Filling:
1 large potato
15 mL (1 tbsp) butter
½ onion, minced
2 cloved garlic, minced
10 mL (2 tsp) freshly grated ginger
5 mL (1 tsp) mustard seeds
5 mL (1 tsp) dried coriander
5 mL salt
125 mL (½ cup) green peas
15 mL (1 tbsp) lemon juice
1. Peel the potato and cut into 2 cm pieces. Place in a saucepan, cover with water
and boil until very soft. Drain and transfer to medium-sized bowl. Mash and set aside.
2. Melt the butter in a cast iron skillet. Add onion, garlic, ginger, mustard seeds,
coriander and salt. Saute over medium heat about 8 to 10 minutes, or until the onions
are quite soft. Add onion mixture, peas and lemon juice to potatoes. Mix well, but try
not to smash the peas. Cool before filling the samosas.
To Assemble and bake:
1. Preheat the oven to 425°F. Generously oil a baking sheet.
2. Keep a small container of flour, a fork, a small bowl of water and a pastry brush
close at hand. Flour a clean surface, cut dough into 8-10 pieces. One-by-one roll balls
of dough into 5 inch circles using a rolling pin.
3. Place approximately 30 mL (2 tbsp) filling in the center of each circle, and fold
inhalf. Brush the inside edges of each circle with a little water, and fold the edges
together to make a small hem. Crimp the edges firmly with a fork.
4. Place samosas on the oiled baking sheet. Brush tops with oil. Bake 15 minutes at
425°F, then reduce heat to 375°F and bake for 10 minutes more. For maximum
crispness, turn the samosas over when you turn the oven down.
© 2007 Leikermoser
Lesson 3: RECIPE ANALYZER
Purpose
Students will use the Dietitians of Canada Recipe Analyzer to determine nutrition
information for a recipe, modify the recipe to make it healthier, then prepare the
two recipes to sample.
Objectives
Students should be able to:
 Select and modify a recipe to make it lower in fat, higher in fibre, and lower in
sodium
 Navigate Dietitians of Canada website and comprehend nutrient information
produced with the Recipe Analyzer
Materials
Student handouts: CHILI RECIPE ANALYSIS, COMPARE TWO RECIPES, RECIPE
MODIFICATION TIPS AND SUBSTITUTIONS, DIETARY FAT – The Good, the Bad and the
Ugly, CANADIAN HEALTH NETWORK – How can I find recipes that are nutritious and
lower in fat?
Procedure
Days 1 & 2: Book computer lab with internet access.
The Dietitians of Canada Recipe Analyzer
http://www.dietitians.ca/public/content/eat_well_live_well/english/recipeanalyzer
/recipeanalyzer.aspThis is a wonderful resource!!
I use the DC website again in another unit for the EATracker activity so I ask students
to register with their email address. They need to register to save their recipes from
one day to the next and for the comparison activity.
The Recipe Analyzer provides:
 a nutrient profile for one serving of your recipe
 the number of Food Guide Servings for one serving of your recipe
 tips for making healthy ingredient subsititutions
 a comparison tool to help you compare recipes
1. Before getting students started with the website, show the chilli recipe sample and
nutrition comparison. Discuss the modifications to the recipe and the resulting
nutritional benefits. Discuss the handout RECIPE MODIFICATION TIPS AND
SUBSTITUTIONS.
© 2007 Leikermoser
2. Have students individually select a recipe to analyze (you could ask students to
bring a familiar recipe from home, or search the internet).
3. Go to the RECIPE ANALYZER website (listed above). Enter recipe info (# of servings
is very important), ingredients, and instructions. Analyze recipe. Print results.
4. Use RECIPE MODIFICATION TIPS AND SUBSTITUTIONS to modify recipe to make it
lower in calories, fat, sugar or salt, or higher in fibre, or all of the above. (I aim for
significant improvements in 3 of these 5 areas)
5. Enter recipe info, ingredients, and instructions. Make sure recipe instructions
reflect modifications. Analyze modified recipe. Print results.
6. Compare the two recipes. Click on Compare Recipes Tab, select both recipes, print
results and highlight improvements. If there have been no significant improvements,
students will have to go back and examine their modifications and adjust. Also make
notes of any concerns (see Calcium note on Chili for example).
This is an individual assignment so depending on the numbers in you class, groups will
have several sets of original and modified recipes. With teacher consultation we
choose which set of recipes to trial. Make sure the portions are small – I have students
prepare the original and the modified recipes to compare. If they don’t like their
modified recipe – why not? How could they adjust their modifications? Lots to discuss
here.
Day 3: Chili and cornbread Lab
Day 4: prep both recipes, if time on this day have groups present to class a brief
description of their recipes and modifications.
Day 5: complete recipes, show (possibly share) samples with class. Have group taste
test and make notes/comments on the printed pages they will hand in to you.
Evaluation
Recipe analysis and comparison.
Reflection
A young cowboy walks into a seedy cafe in Prescott, Arizona. He sits at the counter
and notices an old cowboy with his arms folded staring blankly at a full bowl of chili.
After fifteen minutes of just sitting there staring at it, the young cowboy bravely asks
the old cowpoke, "If you ain't gonna eat that, mind if I do?" The older cowboy slowly
turns his head toward the young wrangler and in his best cowboy manner says, "Nah,
you go ahead." Eagerly, the young cowboy reaches over and slides the bowl over to his
place and starts spooning it in with delight. He gets nearly down to the bottom and
© 2007 Leikermoser
notices a dead mouse in the chili. The sight was shocking and he immediately barfs up
the chili into the bowl. The old cowboy quietly says, "Yep, that's as far as I got, too.”
© 2007 Leikermoser
Hearty Chili
Number of Servings:
2
Preparation Time:
60 minutes
Cooking Time:
50 minutes
Ingredients
150 g
beef, ground, lean
125 ml
onions, raw
1 Clove
garlic, raw
15 ml
chili powder
5 ml
oregano, ground
5 ml
cumin seed
60 ml
pepper, sweet, green, raw
10 ml
pepper, jalapeno, raw
60 ml
mushrooms, raw
250 ml
beans, kidney, dark red, boiled
60 ml
beans, black, boiled
60 ml
tomato sauce, canned
0.5 cube(s)
soup, broth, beef, cubed, dehydrated
60 cup
water, municipal
2 ml
salt, table
1 ml
pepper, black
Instructions
1. Cook ground beef in small saucepan, over medium heat. Drain excess fat.
2. Stir in onion. garlic, spices and peppers. Cook, stirring frequently until onons are soft, about 5 minutes.
3. Add mushrooms, cook 5 minutes.
4. Add remaining ingredients. Cover and simmer for 45 minutes, stirring occasionally.
© 2007 Leikermoser
Modified Chili
Number of Servings:
2
Preparation Time:
60 minutes
Cooking Time:
50 minutes
Ingredients
125 ml
onions, raw
1 Clove
garlic, raw
10 ml
vegetable oil, canola
15 ml
chili powder
5 ml
oregano, ground
5 ml
cumin seed
60 ml
pepper, sweet, green, raw
10 ml
pepper, jalapeno, raw
60 ml
mushrooms, raw
250 ml
beans, kidney, dark red, boiled
250 ml
beans, black, boiled
2 tomato(s)
tomatoes, red, ripe, raw
60 ml
water, municipal
2 ml
salt, table
1 ml
pepper, black
Instructions
1. Saute onion and garlic with vegetable oil in a small saucepan for 5minutes.
2. Add spices, peppers and mushrooms, cook 5 minutes.
3. Add beans, coarsely chopped tomatoes, water, salt & pepper. Cover and simmer 45 minutes, stirring occasionally.
© 2007 Leikermoser
Hearty Chili
Modified Chili
Beef and Bean Chili
Vegetarian Chili
Nutrients per Serving (per one serving of recipe)
In this chart you’ll see the amount of nutrients for one serving of your recipe. Compare these numbers to
the recommened daily intake for your age and sex. You can get this information using Dietitians of Canada –
EATracker
Nutrients
Calories (kcal)
Values
334.7
Nutrients
Calories (kcal)
Values
348.1
Fat (g)
9.2
Fat (g)
6.9
Protein (g)
26.9
Protein (g)
19
Carbohydrate (g)
38.4
Carbohydrate (g)
57.2
Sugar (g)
4.5
Sugar (g)
6.4
Fibre (g)
11
Fibre (g)
16.9
Vitamin A (μg)
62.5
Vitamin A (μg)
108.9
Vitamin C (mg)
25.5
Vitamin C (mg)
39.2
Vitamin D (μg)
0.5
Vitamin D (μg)
0.2
Vitamin E (mg)
2.9
Vitamin E (mg)
3.7
Thiamin (mg)
0.4
Thiamin (mg)
0.5
Riboflavin (mg)
0.4
Riboflavin (mg)
0.2
Niacin (mg)
10.6
Niacin (mg)
6.4
Folate (μg)
176.5
Folate (μg)
295
Vitamin B6 (mg)
0.6
Vitamin B6 (mg)
0.6
Vitamin B12 (μg)
1.5
Vitamin B12 (μg)
0
Calcium (mg)
Iron (mg)
Sodium (mg)
Potassium (mg)
243.1
6.9
1235
1001.4
Calcium (mg)
Iron (mg)
112.5
6.9
Sodium (mg)
528.8
Potassium (mg)
1236.1
© 2007 Leikermoser
Food Guide Servings (per one serving of recipe)
In the chart below you’ll see the number of Food Guide Servings for one serving of your recipe. Compare
these numbers to the number of Food Gude Servings recommended for your age and sex in Canada’s Food
Guide.
Food Group
Vegetables and Fruit
Values
1.5
Food Group
Vegetables and Fruit
Values
2.02
Grain Products
0
Grain Products
0
Milk and Alternatives
0
Milk and Alternatives
0
Meat and Alternatives
1.55
Meat and Alternatives
1.43
© 2007 Leikermoser
RECIPE MODIFICATION TIPS AND
SUBSTITUTIONS
Once you’ve put your recipe through the Recipe Analyzer you may decide you want to
make some changes to make it healthier. Making a recipe lower in calories, fat, sugar
or salt and higher in fibre can be beneficial. Adding more vegetables and fruit or
switching to whole grain products are some other changes you may want to try. The
following tips will help you make some healthy recipe modifications.
After you modify your recipe, use the "Compare Recipes" tool in Recipe Analyzer to
see if you get a better nutrient profile on your new improved recipe. You may have to
try making the recipe a few times to make sure your recipe works and tastes great!
TIPS TO REDUCE CALORIES AND FAT
For Milk Products:

Use skim or 1% milk instead of whole milk.

Use evaporated skim or 1% milk instead of higher-fat milk or cream.

Mix 4 tbsp (60 mL) skim milk powder with 1 cup (250 mL) to make 1 cup skim milk.

Make a smoothie with yogurt instead of ice cream and thicken with skim milk
powder.

Use lower-fat yogurt or light sour cream in place of regular sour cream in dips,
dressing and baked products.

Try lower-fat cottage (< 2%) or light ricotta cheese (5% MF) and partly skimmed milk
mozzarella in lasagnas and other dishes.

Substitute light cream cheese, dry cottage cheese or light ricotta cheese for regular
cream cheese.

Substitute low fat yogurt (<2%) or buttermilk for sour cream in baking.

Use a smaller quantity of stronger-tasting cheese (e.g. Parmesan, aged Cheddar,
Asiago) to replace milder cheese (mild cheddar or mozzarella).

Grate or shred cheese to use less cheese.
© 2007 Leikermoser
For Meat and Alternatives

Use mashed beans (white, black, kidney) or chickpeas to makes dips.

Use two egg whites instead of a whole egg (pancakes, muffins or scrambled eggs).

Substitute vegetables for some of the meat. If a stew calls for 2 lbs (1kg) of beef,
use 1 ½ lbs (750 g) and make up the difference with extra vegetables or legumes.

Bake or broil meats and vegetables rather than frying.

Use lean or extra lean ground meat and drain off the fat after browning using a
strainer.

Choose lean cuts of meat and cook poultry without the skins.

Substitute ground chicken, turkey or veggie ground round for ground beef, pork,
lamb.
For Oils and Fats

Use a small amount of vegetable oil (canola, safflower, sunflower, olive) rather
than butter or margarine to sauté meat or vegetables.

Use calorie reduced mayonnaise or salad dressing to make macaroni, tuna, egg or
salmon salads and dips for vegetables.

Reduce the amount of oil called for in baking recipes by up to a third and replace it
with an equal amount of unsweetened applesauce or prune purée (baby food).

Use vegetable oil in a recipe that calls for melted shortening.

Choose light margarines for spreads but not for baking or sautéing as they have
higher water content than regular margarine.

Season vegetables with lemon juice, herbs and vinegar instead of butter or
margarine.
Tips to reduce sugar

Know that white sugar, brown sugar, icing sugar, corn syrup, maple syrup, molasses
and honey are all forms of sugar.

Cut back the sugar by one-third in recipes for cookies, muffins, squares and breads.
© 2007 Leikermoser

Use canned fruit packed in their own juice instead of packed in light or heavy
syrup.

Use cinnamon, nutmeg or cloves (just a little to taste) instead of extra sugar.
Tips to reduce salt

Use fresh or frozen vegetables or sodium-reduced canned vegetables.

Rinse canned beans or lentils under cold water and drain.

Use sodium-reduced soy sauce.

Check labels and use fewer prepared sauces (marinades, salsa and bbq sauces).

Substitute home-made tomato sauce for jarred or canned tomato sauce – mix 1 can
(156 mL) tomato paste and 1 1/3 cups water to make 2 cups (500 mL) tomato
sauce.

Use sodium reduced broth or homemade unsalted meat or vegetable broth for
soups.

Choose reduced sodium soups when canned soup is called for in a recipe.

Avoid salting the water when cooking vegetables, pasta, couscous or rice

Cut back the salt in your recipes to see if you can taste the difference.

Flavour foods with fresh or dried herbs and spices, lemon, or lime.
Tips to increase fibre

Add wheat bran or ground flaxseed to oatmeal, bread, muffins and cookies.

Substitute ground flaxseed for up to a quarter of the flour called for in a baking
recipe.

Replace up to half of the white flour with whole wheat flour.

Substitute brown rice for white rice or use half brown and half white rice.

Make pizza dough with half white and half whole wheat flour.

Choose whole wheat pita or tortillas and whole grain bread instead of white bread.
Tips to include more vegetables and fruit
© 2007 Leikermoser

Try to find ways to eat more vegetables and fruit. If your recipe does not include
any – remember to serve them as part of a meal or snack.
Tips to include more whole grains

Try to make half of your grain choices “whole grain” each day. If your recipe does
not include any – remember to include them as part of a meal of snack.
© 2007 Leikermoser
HEARTY CHILI
150 g ground beef (optional)
½ onion, chopped
1 clove garlic, minced
15 mL chili powder
5 mL dried oregano
5 mL ground cumin
¼ green pepper, chopped
¼ jalapeno pepper, minced
4 mushrooms, quartered
250 mL red kidney beans, rinsed
60 mL black beans, rinsed
60 mL tomato sauce
5 mL beef stock powder
60 mL hot water
salt and pepper to taste
1. Cook ground beef in small saucepan over medium heat. Drain excess fat if
necessary.
2. Stir in onion, garlic, spices, and peppers. Cook, stirring frequently until onions are
soft, about 5 minutes.
3. Stir in mushrooms, cook about 5 minutes.
4. Add all of the remaining ingredients, cover and simmer for 15 minutes, stirring
occasionally.
5. Uncover and simmer for 20-30 minutes or until desired thickness.
CORNBREAD MUFFINS
80 mL cornmeal
125 mL flour
30 mL sugar
7 mL baking powder
1 mL salt
½ egg
125 mL milk
30 mL vegetable oil
1. In a large bowl, mix together cornmeal, flour, sugar, baking powder, and salt.
2. Beat together egg, milk and oil in a small bowl.
3. Add liquid ingredients to dry ingredients all at once, blend thoroughly but do not
overbeat.
4. Spoon batter into greased muffin tins. Bake at 425°F for ~20 minutes or until lightly
browned and firm to the touch.
© 2007 Leikermoser