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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 400F 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