1. food and drink
2. health and lowfat cooking

Cooking Basics
for Kids
Cooking Basics for Kids
A presentation module for
Community Food Advisors
Developed by:
Kimberly Green, RD
Ontario Public Health Association
L’Association pour la santé publique de l’Ontario
The CFA Program is supported by the Government of Ontario.
Cooking Basics For Kids
PURPOSE AND LEARNING OBJECTIVES
Purpose:
This module is a tool for Community Food Advisor volunteers to use when
teaching basic cooking skills, kitchen safety and food safety to school–age
children. The module can be used with small groups of children aged 5 to 12,
and may be modified for use with teens or adults as a basic learn-to-cook
lesson. (Adult audiences, for example, may include teens who are living
independently for the first time, or seniors who have lost a spouse).
When teaching cooking skills, it is recommended to keep the group small,
ideally no more than 12 participants, so that more hands-on experience and
proper supervision can be provided. Inviting responsible teens or adults,
such as older students, teachers or parents, to assist in supervising the
children, can be really helpful when cooking with kids.
The presentation module is best suited for use with children ages 9-12 years.
Modifications to the content and recipes may need to be made to suit
younger children. The use of additional CFA volunteers, parents, teachers,
or older children for extra assistance may be helpful when using this module
for younger children.
Each session in this module is approximately 70 to 95 minutes long
(including clean-up time), and allows time for the children to acquire
hands-on experience in the kitchen.
This module contains 5 sessions. Each session can be used as a stand-alone
class or a series of lessons. Session 1 begins with simple no-cook recipes and
safety information. Sessions 2 through 5 involve more complex
tasks and the use of different types of appliances, requiring
more caution and supervision of the children.
Each session has some activities or demonstrations, which are
more suitable for older participants. Suggestions for how to
modify the activities for younger students are given as well.
The recipes in this module are meant for beginners and have
extra explanatory steps so that children will be able to follow along at home.
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Cooking Basics For Kids
Potential Learning Objectives:
• To learn how to prepare simple, low-cost snacks and small meals
using everyday foods and basic kitchen utensils.
• To learn the benefits of preparing food and cooking at home
instead of eating out or choosing vending machine snacks.
• To learn the basics of Canada’s Food Guide to Healthy Eating,
such as food groups and serving sizes.
• To learn to use basic kitchen tools and small appliances safely
• To learn simple cooking terminology.
• To learn to prepare and store food safely.
• To encourage recycling. Recycling practice is added
in to the instructions in an effort to make this
habit a part of everyday cooking routine.
Using the Module with Different Age/Skill Levels
This module can be used with children of various ages and skill levels. All
recipes involve some tasks that any age child could assist with (i.e., mixing
ingredients with a spoon, or placing items into a bowl).
Please note that each session requires cutting and involves the use of knives.
Please use sound judgment when deciding if the children should participate in
the activity or simply observe.
See Teaching Cooking to Kids, page 8, for a list of ageappropriate tasks in order to get a better idea of
which tasks are appropriate for your group. Choose
the session that best fits your audience and age
group, or progress through the sessions with the same
group over a period of time.
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Suggested Outline
Session 1:
- Kitchen Safety
- Knife Safety
- Food Safety and Handwashing
- Sanitizing Countertops and Cooking Surfaces
- Recipe Preparation: “No-Cook” Recipes/Tasting
- Optional Activities
- Clean-up
Session 2:
- Review of Kitchen Safety and Handwashing
- What is Healthy Eating?
- Review of Canada’s Food Guide to Healthy Eating
- Measuring Dry and Wet Ingredients
- Why Cooking?
- Recipe Preparation: Using the blender or food
processor
- Tasting and Clean-up
Session 3:
- Review of Kitchen Safety and Handwashing
- Microwave Basics
- Recipe Preparation: Cooking with the microwave
- Tasting and Clean-up
Session 4:
- Review of Kitchen Safety and Handwashing
- Healthy Snacks
- Recipe Preparation: Using the stovetop
- Tasting and Clean-up
Session 5:
- Review of Kitchen Safety and Handwashing
- Recipe Preparation: Using the oven or toaster oven
- Tasting and Clean-up
Community Food Advisor Program
Approximate
Time
75-95 minutes
80-90 minutes
75-80 minutes
80-90 minutes
70-75 minutes
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Cooking Basics For Kids
Also included in this module:
• Preparing to Cook With Kids
• Background Information
• Recipes:
No Cook Recipes
q Raw Vegetables & Delicious Dill Dip
q Fruit Parfait
q Apples & Cheese with Citrus Dip
Blender
q
q
Fruit & Yogurt Smoothie
Chickpea Mash (Hummus)
Microwave
q Scrambled Eggs (Plain, Italian, East Indian or Mexican)
q Baked Almond Peaches
Stove
q
q
q
q
q
Rice
Vegetable Fried Rice
Pasta & Pasta With Tomato Sauce
Pasta Salad
Tortilla Wedges
Oven
q
q
q
q
Tuna Melts
Un-Fried Veggie Fries
Yummy Cereal Snack Mix
Whole-Wheat Bannock
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• List of Overheads:
q 1. Kitchen Safety
q 2. Using Knives Safely
q 3. Food Safety
• List of Handouts:
q 1.
q 2.
q 3.
q 4.
q 5.
q 6.
Canada’s Food Guide to Healthy Eating
Letter to Parents/Guardians
Safety Tips for the Kitchen
Six-Step Method of Handwashing
Food Safety Colouring Sheet
Food Safety Word Find Puzzle
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PREPARING TO COOK WITH KIDS
Important things to consider before starting a cooking class with children:
1. The Cooking Class Location
Contact the school or agency that has requested the cooking class well in
advance of the cooking session to discuss the facility and equipment that is
available. Many schools have a Family Studies kitchen, however, you will need
to know some basics before arranging a cooking class. Ideally, visit the
facility beforehand to check on the following:
• Does the facility have a fridge, stove/range, basic kitchen tools and
other equipment needed?
• Is there a sink for cleaning dishes and one for handwashing?
• Are there adequate electrical plugs for small appliances?
• Is there counter or table space for all participants to get hands-on
experience?
• Are there cleaning supplies, dish soap, dish towels, available?
• Is a First Aid kit and a fire extinguisher on hand?
• Is there a telephone nearby should an emergency arise?
If you need to do cooking sessions in a place that does not have basic kitchen
supplies, you may need to bring your own. Read over the recipe that you will
be using, so that you bring all the utensils you need.
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Basic Kitchen Supplies for cooking sessions:
Staples
Additional Items
• Mixing bowls
• Disposable plates, bowls,
cups and utensils as
needed for sampling
• Mixing spoons, slotted spoon,
fork
• Knives and cutting boards
• Serving plates
• Vegetable peeler
• Can opener
• Wire whisk
• Spatula
• Cheese grater
• Colander
• Trivet for cooling
• Storage containers for leftovers
Note: Some recipes require small
appliances like a hand mixer or
blender, toaster oven, microwave.
Recipes using oven/range require
frying pans, saucepan, baking sheets
and/or oven mitts.
• Paper napkins
• Dish soap
• Dish cloth and drying
towels
• Paper towels
• Soap-less handwashing
solution (e.g., Purell ™
hand sanitizer)
• Garbage bags
• Sanitizing spray/bleach
solution (see Session 1:
Sanitizing Countertops
and Cooking Surfaces)
2. The Food and Ingredients Needed for Cooking
A cooking lesson means that food supplies must be purchased. Talk to your
Community Food Advisor Program Coordinator about how this is to be
handled. To make sure there are no misunderstandings between the
Community Food Advisor and the individual requesting the cooking class,
several things need to be decided:
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• Agree on WHO is responsible for the cost of food (in most cases
this will be school or agency’s responsibility).
• Agree on a MAXIMUM cost of food. Estimate spending at least $2
per person for each recipe.
• Agree on WHAT is to be done with any leftovers. (If a half-bag of
flour or some spices are not used, what should be done with it)
• Agree HOW reimbursement or payment will be made. (Will the CFA
buy the food and be reimbursed by cash immediately, or will a
cheque be sent at a later date, or will there other arrangements be
made?)
3. Food Allergies
Food allergies are serious and can be life-threatening. Make sure to inquire
with the teacher, or whoever requested the cooking class, if there are any
known food allergies among the participants. It is a good idea to ask the
teacher or organizer in advance, and ask again just before the class, if
there are any known allergies. Avoid using any recipe that contains
ingredients to which a participant is allergic (i.e., peanuts, nuts, or other
ingredient). If you have concerns, speak with your CFA Coordinator, or a
Registered Dietitian. A letter may need to be sent home to the parents
informing them of the activity and asking them to indicate allergies and
requiring their signature.
4. Teaching Cooking to Kids
Supervision is the key to cooking successfully with kids.
Children develop cooking skills at different rates, so it’s
important to have an adult introduce children to skills
that match their ability level.
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AGE RANGE
Most 5 to 6 year olds
can:
APPROPRIATE TASKS
• Scrub and wash vegetables and fruits
• Tear lettuce to make salad
• Add ingredients to bowl; stir ingredients in bowl
• Transfer dry ingredients into moist ingredients
• Help measure and stir ingredients
• Help pour batter into baking dish
• Arrange food on serving plate
Most 7 to 8 year olds
can:
• Fill and level measuring spoons and cups
• Read a recipe aloud (some may not)
• Perform most tasks in recipe with adult
supervision, except placing items in and taking
them out of a hot oven
Most 9 to 10 year
olds can:
• Use a can opener
• Use a vegetable peeler
• Use a microwave oven (with supervision)
• Prepare simple recipes with few ingredients
Most 11 to 12 year
olds can:
• Follow a recipe without help
• Use a blender
• Use an oven or stove
• Use a knife with supervision
• Use a grater to shred cheese or carrots
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Most kids (and adults), learn best by doing, so, whenever possible, allow them
to try a task on their own. Keep in mind that children need to be closely
supervised if they are using knives and sharp tools (graters, peelers, and
blenders) or when the oven/stove is being used. Review safety tips with
children at each cooking session.
Also, consider that individuals might have very different vocabulary levels
when it comes to cooking. The recipes in this module are explained simply
and in great detail for this reason. For example, an effort was made to
explain what “mincing” an onion or “boiling” water means in a descriptive way.
Many kids, or adults with English as a second language, may not know the
name of different utensils, cooking terms and appliances in the kitchen. The
names of these items are highlighted using boldface type in the recipe to
remind you to review these terms with the participants. It is a good idea to
begin each class with a review of kitchen utensils and tools used, and then
repeat the utensil names often throughout the class.
5. Involving The Child’s Parents/Guardians
Parents/guardians can be involved in the learning process if they encourage
children to use their newly learned cooking skills later at home. You may
want to send children home with a letter such as the following (see Handout
2 for a ready-to-use letter).
Inviting parents or guardians to assist in supervision during the cooking class
can make the class run more smoothly, and may also encourage families to use
their newly-learned cooking skills at home later, and to enjoy cooking
together.
6. Time
Cooking lessons, especially cooking session with children, take a lot of time
and preparation. Allow at least two hours per session, plus extra time for
shopping and set-up.
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7. Shop Well Before Cooking
The recipes in this module are simple and use basic ingredients for the most
part. However, the proper choice of ingredients can make the finished
product even more tasty and healthy.
GRAIN PRODUCTS
Flour - Whole-wheat flour has more fibre and B-vitamins than white flour (all
purpose or white flour can be used successfully as well).
Bread - Choose whole–wheat varieties where the first ingredient listed on the
package says “whole wheat” or “100% whole grain flour”. Enriched flour is also a
healthy choice, but whole grains have more fibre and B-vitamins.
Rice - Choose brown rice more often as it is a whole grain.
Pasta - Whole-wheat pasta will have a little more fibre than
enriched pasta. Choose a good variety of different pastas to
add interesting shapes and colours.
VEGETABLES & FRUIT
Fresh vegetables and fruits - Choose produce that looks
fresh with no moldy or rotten spots.
Frozen vegetables and fruits - Choose packages that are well sealed and feel
frozen solid, not mushy (or the package may have defrosted). Avoid frozen
produce that has added fats (i.e., sauce or butter) or added sugar or syrup.
Canned vegetables and fruits - Choose canned vegetables that have no added
salt. Choose fruits that are canned in juice instead of syrup.
MILK PRODUCTS
Cheese - Choose packages that are well sealed and do not have
moldy areas. Check the best before date
Milk - Choose lower-fat types, such as 2%, 1% or skim, more often.
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MEAT & ALTERNATIVES
Eggs - Keep eggs, and foods made with eggs, refrigerated, even when cooked.
Meat, poultry and fish - These are healthy foods, however, none of the recipes
in this module call for meat or poultry. This simplifies the recipes for beginner
cooks, and makes food safety issues easier for the CFA instructor.
Nuts and peanut butter - Choose unsalted nuts and seeds when needed for a
recipe. Choose peanut butter made with non-hydrogenated oils. To avoid trans
fats, look for terms such as “old fashioned” or “natural” on the label (reading the
Nutrition Facts panel is the only way to be sure the product does not contain trans
fats). Keep in mind that allergies to nuts and peanuts can be an issue when cooking
with a group of people. Make every effort to find out if those in your cooking
class have any food allergies before you begin cooking. It might be better to
eliminate all nuts from these recipes – check with the school or organizers of
the event.
FATS & OILS
Margarine - To avoid trans fat, choose
“non-hydrogenated” margarine. (Look for these words on
the margarine container.) Read the label to make sure
trans fats are “0” on the Nutrition Facts panel.
Cooking oil - Choose cooking oils that are mainly
unsaturated (e.g., canola, olive, safflower, or
sunflower oils).
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BACKGROUND INFORMATION
Healthy Eating and “Everyday’” vs. “Sometimes Foods”
Healthy eating is not just what you eat at one meal or in one day. Healthy
eating is making healthy food choices MOST of the time, with occasional
treats and splurges. “Sometimes foods” or “other foods” are foods that do
not fit into one of the four food groups in Canada’s Food Guide to Healthy
Eating and do not provide the body with many nutrients. Candy, soft drinks,
potato chips, donuts, and chocolate are “sometimes foods” since they do not
supply the body with the nutrients it needs to grow and develop optimally.
“Everyday foods” are foods that have a lot of nutrients – these are the foods
shown in Canada’s Food Guide to Healthy Eating (Handout 1). Eating these
foods at most meals and for snacks most of the time is what is called eating
healthy!
Why Should Kids be Cooking?
Snack foods and fast foods are available to
children nearly everywhere they go: vending
machines at school or the hockey arena, tuck shops,
convenience stores, and at the movies. Many snack
foods from vending machines or fast foods outlets do
not have a lot of nutrients, and can be considered “other foods”.
Providing children with the skills they need to make their own snacks or quick
meal at home can help them avoid poor choices from a vending machine or
fast food outlet.
Learning to cook can be a lot of fun, and it equips kids and families with the
tools they need to prepare and eat healthy foods without spending a lot of
money. Preparing food at home may seem more expensive initially when you
are shopping for all the ingredients, but soon you will see that you get much
more for your money when you cook at home, and the food is often much
healthier.
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Cooking Safely with Kids
Learning to cook safely is an important part of any cooking lesson
to avoid any accidental cuts, burns or food-borne illnesses.
Kitchen safety, using knives safely, food safety, handwashing and
keeping hair restrained, sanitizing surfaces, avoiding crosscontamination and sampling/tasting food safely are all part of
kitchen safety rules that should be reviewed and reinforced with
your class. See Handout 3 “Safety Tips for the Kitchen”.
1. Kitchen Safety
Remind children to check with an adult before starting to prepare food at
home and to get help when using any kitchen appliance, especially the stove
or oven.
Safety Tips to Prevent Fires, Burns, Cuts, and Shocks
• Never leave a pot on the stovetop unattended.
• Be especially careful of hot steam coming from pots when boiling.
• Turn the handle of a frying pan or pot towards the back of the
stovetop, not pointing out where it can catch on your clothes.
• Always turn off the stove or range and oven after using.
• Always use dry oven mitts to lift food in and out of the oven.
• Never put your hand inside a blender. The blades are very sharp.
• Be careful when plugging in or unplugging appliances like mixers or
blenders. Make sure your hands are dry to avoid an electric shock.
• Always hold the plug - never the cord - when unplugging
• Pay attention, and don’t rush, when using sharp utensils like knives,
vegetable peelers and graters.
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2. Knife Safety
An adult should always supervise children using knives. Use the correct size
of knife for the job, such as a small paring knife for vegetables and fruits,
and a larger serrated knife to cut a loaf of bread. An adult should do cutting
through meats and poultry. Serrated knives tend to be more stable when
cutting; straight-edged knives cut through quickly and tend to cause more
accidents. Even adults can cut themselves easily, so review the following
information with all participants.
Knife Safety
• Always use a cutting board. Never cut or peel vegetables in the palm
of your hand.
• Cut DOWN and AWAY from you when using knives in case the knife
slips.
• Keep fingers curled in tight, away from knife blade, when cutting.
• Do not throw dirty knives into the sink with other dirty dishes to be
washed. Someone might not see the knife and cut their hand. Put
knives beside the sink, and wash them carefully, one at a time.
3. Handwashing
The importance of clean hands while cooking cannot be overstated! Everyone must wash their hands before starting food
preparation, and continue to wash hands throughout the
cooking process (especially after using the washroom,
coughing or sneezing) to prevent the spread of germs.
4. Hair
To avoid stray hairs in your food, hair should be restrained with either a
clean ball cap or a hairnet when cooking together. At home, keeping hair tied
away from the face is sufficient.
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5. Sanitizing
Make sure all equipment, cooking surfaces and counters are cleaned and
sanitized before and after cooking. You can sanitize the kitchen and
equipment using a diluted bleach solution. Make a sanitizing solution in a
spray bottle by mixing 2 cups/ 500 mL of water with one capful (one
ounce/28 mL) of bleach. Use for this solution for cleaning countertops,
cooking surfaces, cutting boards, etc. If bleach is not allowed in the facility,
contact the organizer from the facility and ask what types of cleaning
solutions they recommend.
6. Food Safety
You cannot tell if a food is unsafe by smelling or looking at it. The old saying,
“when in doubt, throw it out” is good advice to go by. The bacteria in food
multiply most rapidly in between the temperatures of 4° C and 60° C, often
called the “danger zone”. It is important to keep hot foods hot and cold
foods cold by cooking thoroughly and storing them in the fridge.
7. Avoiding Cross-contamination
Wash vegetables and fruit with cool running water before eating or peeling
to remove surface dirt and bacteria. Trim off any parts that look moldy or
brown.
Use a separate cutting board for raw meats, fish and poultry. Keep these
foods away from other foods and ingredients. Place leftovers and opened
cans (e.g., leftover canned fruit) in the refrigerator as soon as possible after
a meal.
Return cold foods, like milk and eggs, to the refrigerator as soon as possible
after you have finished with them.
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8. Sampling and Testing Food
Often when people cook at home, they will put a finger in the food to test it,
or will use a spoon to taste and re-insert the used spoon in the food again.
This is not acceptable when cooking in a group. Participants should be
reminded to use clean utensils each time they sample a recipe. No “doubledipping”!
For more information on food safety, see Suggested Additional Resources.
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INTRODUCTION
Each cooking session will require planning and preparation. Make sure you are
ready with all the supplies, ingredients and equipment needed for the recipe
you have selected. Begin by reviewing the background information provided
at the beginning of the module and then choose a recipe.
SESSION 1: NO COOK RECIPES
75 – 95 minutes
• Using knives, cutting boards, vegetable peeler, and
measuring spoons
• Recipes: Raw Vegetables & Delicious Dill Dip, Fruit Parfait,
and Apples & Cheese with Citrus Dip
NOTE: These recipes are simple and can be used with younger children.
Adult supervision is needed when knives are used. Plan ahead to ensure all
ingredients, supplies and utensils are on hand.
1. Kitchen Safety
5 - 10 minutes
Start the class with a review of Kitchen Safety. Emphasize that safety
rules must be followed at all times for the cooking class to continue.
Show Overhead 1: “Kitchen Safety” and review all points.
2. Knife Safety
5 - 10 minutes
Review “Knife Safety” with the class. Depending on the age and level of the
class, children may or may not be using the knives themselves.
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Show Overhead 2: “Using Knives Safely” and review all points.
Demonstrate proper cutting technique, i.e., cutting down and away using
a cutting board (NOT cutting in the palm of the hand). Read this rhyme
to the children and ask them to repeat after you:
When it's time to use a knife
there’s something you should do.
When you're going to chop or slice,
be sure to face the blade away from you.
3. Food Safety and Handwashing Demonstration
15 – 20 minutes
Make sure the kitchen always has a separate sink for handwashing and is
equipped with soap and towels (or make other arrangements, if necessary).
Demonstration: Six-Step Method of Handwashing
Demonstrate the Six-step method of handwashing. Distribute Handout
4: Six-Step Method of Handwashing when you are finished the
demonstration.
1. Wet hands under warm, running water; apply soap.
2. Wash all surfaces thoroughly, including wrist and palms, backs of
hands, fingers and under fingernails.
3. Scrub with soap and count for at least 10 to 20 seconds.
4. Rinse under running water for a count of 5.
5. When drying, use a clean towel or disposable paper towel.
6. Turn off the water taps with the towel to avoid re-contamination.
Make sure each child has washed his/her hands before proceeding to
recipe preparation.
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With younger children, focus on handwashing and keeping hair away from
food.
Activity: Read this rhyme with younger children and ask them to
repeat after you:
Wash your hands with soap and water too
Wash your fruits and vegetables and make them clean for you
Put food in the refrigerator - do it right away
Keep counters clean where food is prepared…and chase those
germs away!
Provide each student with Handout 6: “Food Safety Colouring Sheet”.
If you have time, or feel the need to discuss more on food safety and
handwashing, do the Glo-Germ™ activity with the class. For activity details
please see page 18 of Food Safety – A Presentation Module for Community
Food Advisors (2001).
Discuss food safety topics, like cross-contamination and sanitizing, with older
children. Show Overhead 3: “Food Safety”. Emphasize the importance of
having clean hands when preparing food, and that foods need to be stored
properly to avoid the spread of germs and food-borne illness. Provide each
student with Handout 5: “Food Safety Word Find Puzzle” to take home.
For an older group, demonstrate how to sanitize countertops and cooking
surfaces.
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Demonstration: Sanitizing Countertops and Cooking Surfaces
Create a sanitizing solution by mixing one capful (one ounce/28mL) of
chorine bleach in two cups (500 mL) of water in a spray bottle. Label
the spray bottle. Use this solution to spray on counter tops and other
cooking surfaces to sanitize and kill germs, especially cutting boards
after meat or poultry has been cut. Remind children to check with an
adult before using bleach.
NOTE: Before demonstrating this technique, be sure to check if the
facility you are using allows bleach to be used.
Reference: Food Safety A Presentation Module for Community Food
Advisors (2001).
4. Recipe Preparation
30 minutes
Choose one or more of the recipes from Session 1: Raw Vegetables &
Delicious Dill Dip, Fruit Parfait, or Apples & Cheese with Citrus Dip.
If the group is very young or too large, you may want to cut up the
vegetables and fruit yourself as the children watch, and select one or two
helpers to assist with measuring and stirring the dip ingredients or layering
the fruit parfait. See Session 2 for an activity on Teaching Measuring
Techniques.
If the children are older, and there is enough space, equipment, and
supervision available, set up different working stations so each child gets
hands-on experience cutting and preparing a vegetable or fruit.
The Fruit Parfait recipe makes only one serving. You may want to have
several groups of children make this recipe so there will be enough parfait
for everyone to try. Remind children to save tasting for the end, when
everyone can sample the recipe together.
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5. Tasting
10 minutes
Have students wash their hands before tasting. Allow all participants to
have a sample of the recipes that were prepared.
Optional Activities:
1. As the class is working on the recipes or tasting, initiate a
discussion on different fruits and vegetable by asking each
participant “What is your favorite vegetable or fruit?”
2. Ask if anyone knows how many servings of vegetables and fruit
are recommended each day by Canada’s Food Guide to Healthy
Eating (Answer: 5 to 10). See Session 2 for more on the Food
Guide.
3. Place a “mystery” vegetable or fruit in a paper bag. Ask one
student to identify it just by reaching in the bag (without looking
in the bag). Do this several times with different vegetables and
fruit.
4. More ideas for fun vegetable and fruit activities can be found in
Vegetables & Fruit, Every Day! A Presentation Module for
Community Food Advisors (2004).
6.
Clean up
15 minutes
Involve children in washing the dishes, cleaning the work
surfaces, and making sure food is stored in its
proper storage location (i.e., refrigerator or cupboard).
Emphasize that cleaning up is an important part of
cooking at home.
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Handouts:
Send participants home with a copy of the recipe and a copy of
Canada’s Food Guide to Healthy Eating. You may also want to include
a letter to parents (see Involving the Child’s Parents/Guardians) to
encourage cooking practice at home.
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SESSION 2: USING A BLENDER /HAND MIXER
80-90 minutes
• Using a can opener, measuring spoons and cups, knives,
cutting board
• Recipes: Fruit & Yogurt Smoothie and Chickpea Mash
(Hummus)
Start your preparation for the session well in advance to ensure all
ingredients, supplies and utensils are available when you need them.
The recipes in this session involve the use of a small electrical appliance
(blender or hand mixer) and require extra attention to safety.
If you have already completed Session 1 with your class, do a quick review of
kitchen safety, knife safety, and handwashing (Overheads 1, 2, and 3) before
proceeding.
If this is the first session for your class, you may want to spend more
time going over kitchen safety, knife safety, and handwashing
activities from Session 1 before starting to prepare food with the
children.
1.
Review of Kitchen and Knife Safety, and Handwashing 15 minutes
Show Overhead 1: “Kitchen Safety”
Show Overhead 2: “Using Knives Safely”
Show Overhead 3: “Food Safety”
Discuss material on each overhead.
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2.
What is Healthy Eating?
5 minutes
Ask participants what healthy eating means to them.
Encourage the children to provide comments and reinforce that healthy
eating is about:
• Eating the foods you love
• Aiming for variety and moderation in all the foods you
eat
• Recognizing that some foods should be eaten less
often and in smaller amounts
• Healthy eating is about all the foods you eat over time.
It is not one food or one meal.
Ask participants why healthy eating is important, especially for kids.
Get the participants’ feedback and reinforce that children need to eat
healthy foods because they need energy and nutrients to grow, learn, and
play. Also reinforce that healthy eating makes you feel good.
3.
Review of Canada’s Food Guide to Healthy Eating
10 minutes
Distribute Canada’s Food Guide to Healthy Eating (Handout 1) or use a poster
of the Food Guide to emphasize the information.
Explain to the students the following points:
• Canada’s Food Guide to Healthy Eating is a tool to help people make
food choices for healthier eating.
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Cooking Basics For Kids
• The rainbow side of the Food Guide shows the four food groups: Grain
Products, Vegetables and Fruit, Milk Products, and Meat and
Alternatives.
• The four food groups provide you with all the nutrients you need to be
healthy. You need foods from each food group because each group
gives you different nutrients. You also need to choose different foods
from within each food group. Explain the term “variety”.
• Foods can be grouped into “everyday” and “other” or “sometimes
foods”.
• “Everyday foods” are those that are healthy for you because they have
lots of nutrients that your body needs to play, grow, and learn. These
are the foods in the four food groups.
• “Other foods” are those that don’t have all the nutrients your body
needs to play, grow, and learn. These are foods like candy and potato
chips and other snacks that are commonly found in vending machines
and conveniences stores.
4.
Measuring Techniques
10 minutes
Show the group a selection of measuring cups and measuring spoons for dry
ingredients. Pass a different size measuring cup or spoon to several
students. Ask them to read the amount on the cup or spoon they are holding,
e.g.:
• 250 mL (1 cup)
• 15 mL (1 tablespoon)
• 175 mL (¾ cup)
•
5 mL (1 teaspoon)
• 150 mL (2/3 cup)
•
2 mL (½ teaspoon)
• 125 mL (½ cup)
•
1 mL (¼ teaspoon)
•
1/2 mL (1/8 teaspoon)
•
75 mL (1/3 cup)
•
50 mL (¼ cup)
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Cooking Basics For Kids
Demonstration: Measuring Wet and Dry Ingredients
Show the group how to level measurements of dry ingredients like flour or
sugar so that the correct amount of the ingredient is added to the dish.
Dip the measuring cup or spoon into the ingredient and fill it to the top.
Use the flat side of a knife to level off the measuring cup and push off
5. Why Cook?
5 minutes
the excess flour or sugar. Similarly, when measuring spices, level off the
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Show the group a graduated glass measuring cup (one cup/250 mL or two
cups/500 mL) for liquid ingredients. Explain to the group that measuring
Get the participants’ feedback and reinforce that cooking at home allows yo
wet ingredients with a measuring cup meant for dry ingredients can result
to make healthy snacks from “everyday foods” like bread, cheese, fruits and
in the wrong amount of ingredients for the recipe. Demonstrate proper
vegetables instead of choosing “sometimes” foods like potato chips or
wet ingredient measurements by placing the glass measuring cup on the
chocolate bars.
counter, pouring in the liquid carefully, and reading the correct amount at
eye level.
5.
Recipe Preparation
20 – 30 minutes
Choose one of the recipes from Session 2: Fruit & Yogurt Smoothie or
Chickpea Mash (Hummus).
If the group is very young or too large, you may want to do the cutting and
mincing yourself, and have the children observe. Involve children in ageappropriate tasks, like peeling the banana, mixing with a spoon, adding
measured ingredients into the bowl, etc.
If the children are older, and there is enough space, equipment, and
supervision available, set up different working stations to allow each child to
get hands-on experience. This could include using the can opener, measuring
ingredients, or operating the blender or hand mixer.
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Cooking Basics For Kids
NOTE: The Fruit & Yogurt Smoothie recipe makes only two servings. You
may want to have several groups of children make the recipe so that there
will be enough for everyone to have a taste. If each group chooses different
fruit for the recipe, there will be a variety of flavours to taste. Remind
children to save tasting for the end, when everyone can sample the
recipe together.
6.
Clean up
15 minutes
Involve children in washing dishes, cleaning work surfaces, and
making sure food is stored in the appropriate spot (refrigerator or
cupboard). Emphasize that cleaning up is an important part of
cooking at home.
Handouts: Send participants home with a copy of the recipe(s) and a copy
of Canada’s Food Guide to Healthy Eating. You may also want to include a
letter to parents to encourage cooking practice at home. For more
information and a sample letter see “Involving the Child’s Parents/Guardians”
in the Preparing to Cook with Kids section of this module.
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Cooking Basics For Kids
SESSION 3: USING THE MICROWAVE
75 - 80 minutes
• Using measuring spoons/cups, knives and cutting boards,
wire whisk, cheese grater
•
Recipes: Scrambled Eggs (Plain, Italian, East Indian or
Mexican) and Baked Almond Peaches
Plan ahead to ensure all ingredients, supplies and utensils are on hand. These
recipes involved the use of the microwave, which requires adult supervision
for most children.
If you have already completed Session 1 with your class, do a quick review of
kitchen safety, knife safety, and handwashing (Overheads 1, 2, and 3) before
proceeding.
If this is the first session for your class, you will need to spend some
time going over the kitchen safety, knife safety, and handwashing
activities from Session 1 before starting to prepare food with the
children.
1. Review of Kitchen and Knife Safety, and Handwashing
15 minutes
Show Overhead 1: “Kitchen Safety”
Show Overhead 2: “Using Knives Safely”
Show Overhead 3: “Food Safety”
Discuss material on each overhead.
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Cooking Basics For Kids
2.
Microwave Basics
15 minutes
Ask children if they have a microwave at home and if they have ever used it.
What kinds of foods do people usually cook in the microwave oven?
Allow the children time to think of responses and encourage their input.
Explain that the microwave is not just for heating up frozen pizza pockets or
hot dogs. You can also use it to cook oatmeal, eggs, soup and many other
healthy foods very quickly. The microwave also makes it very easy to heat up
leftovers.
Reinforce that only microwave-safe plastics, glass or ceramics are used in
the microwave, never metal or aluminum foil. A microwave should never be
operated when empty.
Read over the instructions for the Scrambled Eggs and/or the Baked
Almond Peaches. Both recipes ask you to open the microwave partway
through cooking and either stir or turn the food.
Why is it necessary to stir or turn the food during the cooking process? Ask
participants for ideas and then explain that microwaves cook unevenly.
Stirring or turning the food will help the food cook more evenly.
3.
Recipe Preparation
30 minutes
Choose one of the recipes from Session 3: Scrambled Eggs or Baked Almond
Peaches.
If the group is very young or too large, you may want to do the microwaving
yourself, and have the children observe. Involve children in age-appropriate
tasks, like cracking eggs into a bowl, adding measured ingredients into a bowl,
and mixing ingredients.
If the children are older, and there is enough space, equipment, and
supervision available, set up different working stations to allow each child to
have a hands-on experience.
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Cooking Basics For Kids
If using the Scrambled Eggs recipe, each station could prepare a different
type – Plain, Italian, East Indian, or Mexican.
NOTE: The Baked Almond Peaches recipe makes only one serving, so you
may want to have several groups of children make the recipe so that there
will be enough food for everyone to sample.
CAUTION: The Baked Almond Peaches recipe calls for nuts. Omit nuts if
any of the children are allergic to nuts.
Remind children to save tasting for the end, when everyone can sample the
recipe together.
5.
Clean up
15 minutes
Involve children in washing dishes, cleaning work surfaces, and making sure
food is stored in the appropriate spot (refrigerator or cupboard).
Emphasize that cleaning up is an important part of cooking at home.
Handouts: Send participants home with a copy of the recipe(s) and a
copy of Canada’s Food Guide to Healthy Eating. You may also want to
include a letter to parents to encourage cooking practice at home. For
more information and a sample letter see “Involving the Child’s
Parents/Guardians” in the Preparing to Cook with Kids section of this
module.
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Cooking Basics For Kids
SESSION 4: Using the Stove/Electric Skillet 80 - 90 minutes
• Boiling and Frying
• Using measuring cups/spoons, knives and cutting board,
vegetable peeler, potato masher, spatula, colander, cheese
grater, pots/saucepans with lids, frying pan)
• Recipes: Rice and Vegetable Fried Rice, Pasta /Pasta with
Tomato Sauce and Pasta Salad, Tortilla Wedges
Plan ahead to ensure all ingredients, supplies and utensils are available at
your facility.
The recipes covered in this session all involve the cooking on the stove. This
will require extra attention to safety.
If you have already completed Session 1 with your class, do a quick review of
kitchen safety, knife safety, and handwashing (Overheads 1, 2, and 3) before
proceeding.
If this is the first session for your class, you will need to spend some
time going over the kitchen safety, knife safety, and handwashing
activities from Session 1 before starting to prepare food with the
children.
1. Review of Kitchen and Knife Safety, and Handwashing
15 minutes
Show Overhead 1: “Kitchen Safety”
Show Overhead 2: “Using Knives Safely”
Show Overhead 3: “Food Safety”
Discuss material on each overhead.
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Cooking Basics For Kids
2.
Healthy Snacks
10 - 15 minutes
Ask participants if they think snacking is healthy.
Get the participants’ feedback and reinforce that it is healthy to have
snacks. Explain that children need snacks in order to get all the nutrients
and energy they need to grow and develop. Explain that because they are
growing and playing, they often need more energy and nutrients than they
can get from eating breakfast, lunch, and supper. Reinforce that healthy
snacks are foods from Canada’s Food Guide to Healthy Eating.
Ask participants to name some of their favourite snacks. As the participants
name their favourites, review what food group of Canada’s Food Guide to
Healthy Eating they fit into. You might also want to review “everyday foods”
and “sometimes foods”.
3.
Recipe Preparation
40 - 45 minutes
Choose from one of these three cooking lessons from Session 4: Rice, Pasta
or Tortilla Wedges. The cooking lessons will take longer if you choose either
the Vegetable Fried Rice, Pasta with Tomato Sauce, or Pasta Salad recipes.
The recipe for Tortilla Wedges is simpler and faster to prepare.
If the group is very young or too large, you may want to prepare the recipe
yourself. The children can watch your actions and you can select one or two
helpers to assist with appropriate tasks like beating an egg, measuring the
frozen vegetables, or crumbling the Feta cheese.
If the children are older, and there is enough space, equipment, and
supervision available, set up different working stations to allow each group to
get hands-on experience preparing their own Tortilla Wedge, or cooking
their own small pot of rice or pasta. It may be an opportunity to compare
how each pot of rice or pasta turns out and to explain different results. For
example, if one batch of pasta is overcooked (yielding mushy pasta), and
another batch is undercooked and “crunchy”.
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Cooking Basics For Kids
NOTE: The Tortilla Wedge recipe makes only one serving. You may want to
have several groups of children make the recipe so that there will be enough
for everyone to have a taste.
Remind children to save tasting for the end, when everyone can sample the
recipe together.
4. Clean up
15 minutes
Involve children in washing dishes, cleaning work surfaces, and making sure
food is stored in the appropriate spot (e.g., refrigerator or cupboard).
Emphasize that cleaning up is an important part of cooking at home.
Handouts: Send participants home with a copy of the recipe(s) and a
copy of Canada’s Food Guide to Healthy Eating. You may also want to
include a letter to parents to encourage cooking practice at home. For
more information and a sample letter see “Involving the Child’s
Parents/Guardians” in the Preparing to Cook with Kids section of this
module.
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Cooking Basics For Kids
SESSION 5: USING THE OVEN
70 – 75 minutes
• Using the toaster oven
• Baking and Broiling
• Using measuring cups/spoons, knives and cutting board,
spatula, oven mitts, baking sheet, baking dish/roasting pan,
trivet.
• Recipes: Tuna Melts, Un-Fried Veggie Fries, Yummy Cereal
Snack Mix, Whole-Wheat Bannock (bread)
Plan ahead to ensure all ingredients, supplies and utensils are available at
your facility.
The recipes covered in this session all involve the cooking on the stove. This
will require extra attention to safety.
If you have already completed Session 1 with your class, do a quick review of
kitchen safety, knife safety, and handwashing (Overheads 1, 2, and 3) before
proceeding.
If this is the first session for your class, you may want to spend more
time going over kitchen safety, knife safety, and handwashing
activities from Session 1 before starting to prepare food with the
children.
1. Review of Kitchen and Knife Safety, and Handwashing
15 minutes
Show Overhead 1: “Kitchen Safety”
Show Overhead 2: “Using Knives Safely”
Show Overhead 3: “Food Safety”
Discuss material on each overhead.
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Cooking Basics For Kids
2.
Recipe Preparation
40 - 45 minutes
Choose from the following recipes: Tuna Melts, Un-Fried Veggie Fries,
Yummy Cereal Snack Mix, and Whole-Wheat Bannock.
If the group is very young or too large, you may want to prepare the recipe
yourself as the children watch, and select one or two helpers to assist with
appropriate tasks, like mixing ingredients in a bowl or shaping the dough.
If the children are older, and there is enough space, equipment, and
supervision available, set up different working stations to allow each child to
get hands-on experience. If the group has access to more than one oven, you
could even have the children prepare an additional recipe.
NOTE: The recipe for Tuna Melts yields only one to two sandwiches. You
may wish to have several groups of children make the recipe so that there
will be enough food for everyone to have a taste.
Remind children to save tasting for the end, when everyone can sample the
recipe together.
3.
Clean up
15 minutes
Involve children in washing the dishes, cleaning work surfaces, and making
sure food is stored in the appropriate location (e.g., refrigerator or
cupboard). Emphasize that cleaning up is an important part of cooking at
home.
Handouts: Send participants home with a copy of the recipe(s) and a
copy of Canada’s Food Guide to Healthy Eating. You may also want to
include a letter to parents to encourage cooking practice at home. For
more information and a sample letter see “Involving the Child’s
Parents/Guardians” in the Preparing to Cook with Kids section of this
module.
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Cooking Basics For Kids
SUGGESTED ADDITIONAL RESOURCES
Cooking with Kids
“Kids In the Kitchen” A 148-page manual from Health Canada and the
Winnipeg Regional Health Authority (March 2002) on how to set up a Kid’s
Cooking Club.
http://www.youville.ca/english/pdf/Kids%20In%20The%20Kitchen.pdf
Food Safety
“Fight Bac™ Learning Program” Presenter’s guides for teaching food safety
to children from Kindergarten to Grade 3 and Grades 4 to 7.
http://www.canfightbac.org/english/class/programse.shtml
Canadian Partnership for Consumer Food Safety Education Fun and
educational information for students and teachers, including an online
interactive game for kids.
http://www.canfightbac.org/english/class/classe.shtml
Related CFA Presentation Modules
Available on the Nutrition Resource Centre (NRC) website under Community
Food Advisor Program, and Information for CFAs and CFA sites.
http://www.communityfoodadvisor.ca (password required)
• Canada’s Food Guide to Healthy Eating
• Food Safety
• Vegetables and Fruit, Every Day!
Community Food Advisor Program
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Overheads
1. Kitchen Safety
2. Using Knives Safely
3. Food Safety
Overhead 1
Kitchen Safety
G Check with an adult before starting to cook.
G Use sharp knives, vegetable peelers and graters
with care. Do not rush.
G Do not put your hand inside a blender. The blades
are very sharp.
G Use dry hands to plug-in or unplug electrical appliances.
G Hold the plug - never the cord - to unplug an electrical appliance.
G Do not leave pots on the stove or range unattended.
G Avoid hot steam coming from boiling water.
G Point the handle of a frying pan or pot inwards, not
pointing out; otherwise, it could catch on your
clothes.
G Turn off the stove or range and oven after
using.
G Use dry oven mitts to lift food in and out of
the oven.
Overhead 2
Using Knives Safely
G Check with an adult before using a knife.
G Use the correct knife for the job, such as a small paring knife
for vegetables and fruits, and larger serrated knife to cut
bread.
G Always use a cutting board. Never cut food
while holding it in the palm of your hand.
G Cut DOWN and AWAY from you when
using knives, in case the knife should slip.
G Pay attention to what you’re doing when using a knife.
G Have adults cut difficult foods.
G Put dirty knives BESIDE the sink (not in the sink), and wash them
one at a time.
Food Safety
Overhead 3
G Wash hands with soap and water before cooking.
G Wash hands frequently while you are cooking, especially after using
the washroom, coughing or sneezing. This prevents the spread of
germs.
G Keep your hair in a clean ball cap, hairnet, or tied
away from your face, to avoid stray hairs in your
food.
G Clean and sanitize equipment, cooking surfaces, counters and cutting
boards before and after cooking. Use a diluted bleach solution and
get help from an adult.
G Wash vegetables and fruit with cool running water before eating or
peeling. Washing removes dirt and bacteria. Trim any parts of the
vegetables and fruit that look moldy or brown.
G Use a separate cutting board for raw meats, fish and poultry. Keep
raw meats away from other foods and ingredients.
G Return cold foods, like milk and eggs, to the
refrigerator as soon as possible after using them.
G Remember the saying: “When in doubt, throw it out.”
You can’t tell if a food is unsafe by smelling or
looking at it!
G Use clean utensils each time you taste-test a recipe.
Remember: No “double-dipping”!
Handouts
1. Canada’s Food Guide to Healthy Eating
2. Letter to Parents/Guardians
3. Safety Tips for the Kitchen
4. Six-Step Method of Handwashing
5. Food Safety Colouring Sheet
6. Food Safety Word Find Puzzle
Handout 2
Date:______________
Dear Parent or Guardian,
Today ______________________________________
(child’s name)
attended a healthy eating session with the Community Food
Advisors and learned how to make
____________________________________________.
(recipes prepared)
Please show this new ‘chef’ around your kitchen and allow them to
use the utensils that you feel are safe for them to use. Of
course, the new chef knows to always wash their hands before
and after cooking, and also to clean up after preparing food.
Cooking together with your child is a fun activity, and will help
them practice and remember the things they have learned in class
today. Cooking together helps kids and families learn to eat
healthy together!
Sincerely,
Community Food Advisor
Handout 3
Safety Tips for the Kitchen
When it's time
To use a knife.
Here is something
You should always do.
When you're going to
Chop, or slice, or dice,
Be sure to face
The blade away from you.
Knife Safety
•
Always use a cutting board; never cut or peel vegetables in the palm of
your hand
•
Cut DOWN and AWAY from you when using knives, in case the knife
should slip
•
Keep fingers curled in tight away from knife blade when cutting
•
Do not throw dirty knives into the sink with other dirty dishes to be
washed; someone might put their hand and not see the knife. Instead
put them beside the sink, and wash them one by one
Keeping foods safe and avoiding ‘cross contamination’
Wash vegetables and fruit with cool running water before eating or peeling
them to remove surface dirt and bacteria. Trim off any parts that look
moldy or brown.
Use a separate cutting board for raw meats, fish and poultry – keep these
foods away from other foods and ingredients
Return cold foods, like milk and eggs, to the refrigerator as soon as possible
Place leftovers and opened cans (e.g. leftover canned fruit) in the
refrigerator as soon as possible after a meal
Always wash your hands
Before touching food.
So the dishes you cook
Will taste oh so good.
Safety tips to prevent burns, cuts, and shocks
•
Never leave a pot on the stove unattended
•
Be especially careful of hot steam coming from pots when boiling
•
Leave the handle of a frying pan or pot pointed in towards the
stove, not out where it can catch on your clothes
•
Always turn off the stove and oven after using
•
Always use oven mitts to lift food in and out of the oven
•
Never put your hand inside a blender – the blades are very sharp
•
Be careful when plugging in or unplugging appliances like mixers or
blenders – make sure your hands are dry to avoid an electric shock
•
Always hold the plug and never the cord when unplugging
•
Pay attention and don’t rush when using sharp utensils like knives,
vegetable peelers and graters
Handout 4
Compliments of the Canadian Partnership for Consumer Food Safety Education.
Wash your hands
With soap and water too
Put food in the refrigerator
Do it right away
Wash your fruits and vegetables
and make them clean for you
Keep counters clean where food is prepared
And chase those germs away.
FOOD SAFETY WORDFIND
Find and circle the food safety words which can help you to Fight BAC!TM in your
kitchen at home.
FIGHTBAC
FOOD
SAFETY
CLEAN
COOK
CHILL
SEPARATE
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How you can Fight BAC!TM
CLEAN: Wash hands and surfaces often.
COOK: Cook to proper temperatures.
SEPARATE: Don’t cross-contaminate.
CHILL: Refrigerate promptly.
www.canfightbac.org
The Canadian Partnership for Consumer Food Safety Education
FOOD SAFETY WORDFIND
Answers
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Recipes
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
Raw Vegetables & Delicious Dill Dip
Fruit Parfait
Apples & Cheese with Citrus Dip
Fruit & Yogurt Smoothie
Chickpea Mash (Hummus)
Scrambled Eggs (Plain *Italian *East Indian *Mexican)
Baked Almond Peaches
Rice
Vegetable Fried Rice
Pasta & Pasta with Tomato Sauce
Pasta Salad
Tortilla Wedges
Tuna Melts
Un-Fried Veggie Fries
Yummy Cereal Snack Mix
Whole-Wheat Bannock
Be sure to check out the CFA Resource Binder for additional recipes!
NOTE: Remember that participants will have different levels of experience cooking
and being in a kitchen. The recipes in this module are explained simply, and in as much
detail as possible. Many kids may not know the names of some utensils, cooking terms,
and appliances in the kitchen. The names of kitchen equipment are written in bold in the
recipe. Please review these terms with the participants. It is a good idea to begin each
class with a review of kitchen utensils and tools used, and then repeat the names often
throughout the class.
Raw Vegetables & Delicious Dill Dip
This is a great way to sample all kinds of different varieties of vegetables!
250 mL
50 mL
2 mL
2 mL
2 mL
plain yogurt
mayonnaise
garlic powder
dried dill
pepper
1 cup
1
/4 cup
½ teaspoon
½ teaspoon
½ teaspoon
Raw Vegetables such as
broccoli, carrots, cauliflower, celery, cherry
tomatoes, cucumber, fennel, radishes, red peppers or
green peppers
Makes:
1 ¼ cups
Preparation Time:
About 5 minutes
Equipment:
knife and cutting board
vegetable peeler
bowl
spoon
1.
Wash the vegetables under cool tap water. Place them on a clean
dish towel or paper towels to dry.
2.
Using a knife and cutting board, remove any stems or parts that you
cannot eat (brown spots, leaves, etc) and put them in the organic
recycling bin. If you are having carrots, use a vegetable peeler to
remove the outer skin. Put carrot peels in the organic recycling bin
before chopping the carrot.
125 ml (½ cup) chopped
vegetables is one
VEGETABLES &
FRUIT serving
3.
Cut the vegetables into bite-size pieces, and place on a clean plate.
175 g (¾ cup) yogurt is
one MILK PRODUCTS
serving
4.
Prepare the dip by putting the yogurt, mayonnaise, and spices in a
medium-size bowl, and mixing together with a spoon.
You can eat the dip right away, but it will taste better the following day.
Letting the dip sit in the refrigerator gives the flavours a chance to blend
and become stronger tasting. Be sure to cover the dip with plastic wrap
before you put it in the refrigerator.
Canada’s Food Guide
to Healthy Eating :
Source:
Cooking Healthy
Together, 1998.
Reprinted with
permission from Toronto
Public Health
It’s great to share your vegetables and delicious dill dip with someone but
remember not to “double dip”! “Double dipping” (when you dip your vegetable
back into the dip after you’ve taken a bite) can spread germs from one person to
another.
Apples & Cheese with Citrus Dip
6 to 8
500 mL
Dip:
125 mL
125 mL
30 mL
15 ml
½ mL
apples (any variety)
orange juice
Selection of cheeses
6 to 8
2 cups
Makes:
1 cup
Preparation Time:
About 5 minutes
mayonnaise
plain yogurt
orange juice
liquid honey
ground cinnamon
½ cup
½ cup
2 tablespoons
1 tablespoon
pinch
Equipment:
knife and cutting board
bowls
spoon
slotted spoon
1.
Wash the apples under cool tap water and pat dry with a clean cloth or
paper towels.
2.
Using a knife and cutting board cut the apple into wedges and remove
the core. Trim away any brown or bruised spots. Do not peel the apples.
3.
Place the cut apples in a medium-size bowl, and cover them
with orange juice. You do this so the apples won’t turn brown.
125 ml (½ cup) cut-up
apples (or one whole
apple) is one
VEGETABLES &
FRUIT serving
4.
Using the knife and cutting board, carefully cut the cheese into
bite-size pieces and place on a clean plate.
50 g cheese is one MILK
PRODUCTS serving
5.
Prepare the dip by putting the mayonnaise, yogurt, 30 mL (2
tablespoons) orange juice, honey and cinnamon in a medium-size bowl.
Mix together thoroughly with a spoon.
Source:
Author’s own. Reprinted
with permission.
6.
Take the apple wedges out of the bowl with a slotted spoon, and place
on the plate with the cheese chunks. You can drink the orange juice if you
like!
Canada’s Food Guide
to Healthy Eating:
Enjoy a chunk of cheese or an apple wedge by dipping them in the citrus dip (just
remember not to “double dip” if you’re sharing with others!).
You can eat the dip right away, but it will be more flavourful the next day. Letting
the citrus dip sit in the fridge gives all the flavours a chance to blend. Be sure to
cover the dip with plastic wrap before you put it in the refrigerator.
HINT:
Soaking the apples in orange juice keeps them
from turning brown! The orange juice contains
citric acid (also known as vitamin C), which is an
antioxidant.
Fruit Parfait
You can make this quick snack or breakfast in a bowl or a tall drinking glass. Any
fresh, canned or frozen fruit can be used. Try a mixture using any of the following:
banana slices, blueberries, mandarin orange sections, mango slices, raspberries,
strawberries, or watermelon.
250 ml
175 g
30 g
1.
fruit
yogurt, any flavour
GrapeNuts™
or Bran Buds™ cereal
1 cup
¾ cup
1
/3 cup
Wash the fruit under cool tap water if you are using fresh fruit.
Do not rinse canned or frozen fruit.
2.
Cut the fruit into bite-sized pieces or slices using a knife and
cutting board.
3.
Place some cut up fruit at the bottom of the bowl or glass.
Use a spoon to cover the fruit with half of the yogurt. Then
sprinkle with half the cereal.
4.
Add another layer of fruit, the rest of the yogurt and top with
the remaining cereal.
Use a clean spoon to eat your layered parfait. Enjoy!
Makes:
About 1 ½ cups
Preparation Time:
About 5 minutes
Equipment:
knife and cutting board
bowl or tall glass
spoon
Canada’s Food Guide to
Healthy Eating:
125 mL (½ cup) cut- up fruit
is one VEGETABLES &
FRUIT serving
175 g (¾ cup) yogurt is one
MILK PRODUCTS serving
30 g cold cereal is one
GRAIN PRODUCTS serving
Source
Sandy Summers, Niagara
CFA. Reprinted with
permission.
Fruit & Yogurt Smoothie
Smoothies are like milkshakes made with milk and fruit. They usually are lower in fat than
milkshakes because they don’t have any ice cream. Smoothies make a good quick breakfast or
snack. You can use canned, frozen or fresh fruit in this recipe. Try adding different fruits and
find your favourite combination! Some favourites include: frozen strawberries, canned oranges,
canned pineapple, fresh blueberries or cut-up melon.
175 g
250 mL
1
125 mL
5
yogurt, any type
cut-up fruit
banana
milk
ice cubes
6 oz
1 cup
1
½ cup
5
1.
If using fresh fruit, wash it carefully before putting it in the blender.
2.
If using fresh melon, use a large knife and a cutting board to cut off
the rind, and then cut the fruit into bite-sized pieces.
3.
4.
Place ice cubes, fruit, banana, yogurt and milk in blender or food
processor and blend until smooth (about one to two minutes).
Pour into two glasses, one for you and one for a friend! Or cover the
second glass with plastic wrap and store in the fridge for tomorrow.
Makes:
About 1 ½ cups
Preparation Time:
About 5 minutes
Equipment:
knife and cutting board
blender or food processor
glasses
Canada’s Food Guide to
Healthy Eating:
175 g (¾ cup) yogurt is one
MILK PRODUCTS serving.
125 ml (½ cup) milk is half a
serving of MILK
PRODUCTS.
One banana or 125 mL (½
cup) cut-up fruit is one
VEGETABLES & FRUIT
serving.
Source:
Author’s own. Reprinted
with permission.
Chickpea Mash
Chickpea Mash is also known as “hummus”. It is a spread or dip made from cooked chickpeas.
Chickpeas (also known as Garbanzo beans) are a really good source of protein and can be
bought canned (already cooked) so they are easy to use. Chickpea mash tastes great spread on
toasted bread, tortillas, pita or naan, or as a dip for raw veggies.
540 mL
2 cloves
45 mL
25 mL
2 mL
1
50 mL
chickpeas
garlic
lemon juice
tahini
salt
green onion
boiling water
1 can (19 oz)
2 cloves
3 tablespoons
2 tablespoons
½ teaspoon
1
¼ cup
pita bread
1.
2.
Cut the green onion into very small pieces using a knife and cutting
board.
Open the can of chickpeas with a can opener. Pour the chickpeas into
a strainer, drain and rinse well under clean cold water.
3.
Place the chickpeas, garlic, lemon juice, tahini, salt, water, and white
part of the green onion into a blender or food processor.
4.
Blend all the ingredients together into a smooth paste until it looks
like peanut butter. Add more water if the paste is too thick.
If the mixture sticks to the sides, unplug the blender or food processor
before mixing with a spoon or spatula.
5.
Stir in the chopped green onion with a spoon.
6.
Dip pita bread into hummus or spread hummus on the pita bread.
The chickpea mash can be eaten right away, but may taste better if you
cover it with plastic wrap and leave it in the fridge for about a day.
Leftover mash can be stored covered in the refrigerator for about five days.
Don’t forget to recycle
the empty can!
Makes:
2 cups
Preparation Time:
About 5 minutes
Equipment:
Knife and cutting board
strainer
blender or food processor
can opener
spoon or spatula
Canada’s Food Guide to
Healthy Eating:
30 mL (2 tablespoons) of
chickpea mash is equal to
one MEAT &
ALTERNATIVES
serving.
125 to 250 mL (one-half to
one cup) of whole
chickpeas is equal to one
MEAT &
ALTERNATIVES
serving.
Source:
Reprinted from Great Food
Fast  2000 with
permission from Dietitians
of Canada. Published by
Robert Rose Inc.
Scrambled Eggs
Plain * Italian * East Indian * Mexican
Two eggs
Optional ingredients:
Salt and Pepper
Spices (oregano, curry powder)
Salsa
Cheese
Plain:
1.
Crack eggs separately into a small bowl
2.
Using a wire whisk or a fork beat two eggs in a microwave-safe
mug.
3.
Cover the mug with wax paper and microwave for one minute.
4.
Uncover and check that egg is solid and cooked through. If not,
cook for another 30 seconds.
5.
Add pepper and a dash of salt if you like.
Makes:
2 eggs
Preparation &
Cooking Time:
About 5 minutes
Equipment:
small bowl
wire whisk
microwave safe mug
wax paper
cheese grater
microwave oven
Canada’s Food Guide
to Healthy Eating:
One to two eggs is equal
to one MEAT &
ALTERNATIVES
serving
Variations
Italian:
Follow steps 1 & 2. Sprinkle 5 mL (1 teaspoon) of oregano or Italian
spice blend on the eggs before doing steps 3, 4 and 5.
Source:
www.eggsite.com.
Reprinted with
permission from the
Ontario Egg Producers.
East Indian:
Follow steps 1 & 2. Sprinkle 5 mL (1 teaspoon) of curry powder on the eggs
before doing steps 3, 4 and 5.
Mexican:
Follow steps 1, 2, 3, 4 and 5. Once cooked, put 15 mL (1 tablespoon) of tomato
salsa on top of the eggs. Using a cheese grater, grate some cheese on top of the
eggs. Let eggs sit for a minute to melt the cheese.
Use a clean plate and fork to sample some of the scrambled eggs you have prepared.
Don’t forget to put the eggshells in the
organics recycling bin!
Baked Almond Peaches
1
5 mL
pinch
15 mL
2 mL
125 mL
fresh peach or two canned peach halves
brown sugar
cinnamon
chopped almonds*
butter or non-hydrogenated margarine
yogurt or ice cream
1 teaspoon
pinch
1 tablespoon
½ teaspoon
½ cup
* Do not use almonds if someone has a nut allergy
1.
Wash fresh peach carefully under cool water; cut in half and remove the
pit. (If using canned peaches, open the can with a can opener, remove the
peach halves and drain the liquid.)
2.
Place peaches into a microwaveable bowl.
3.
In a separate small bowl, stir together sugar, cinnamon, and nuts (if using).
4.
Spoon this mixture into the centre of the peaches.
5.
Top each with butter or non-hydrogenated margarine.
6.
Put the bowl with the peaches into the microwave oven, and cook at a
high power for one minute.
7.
Open the microwave and gently stir the peaches to re-arrange in the bowl.
This will help the peaches cook more evenly.
8.
Microwave peaches for another minute and a half.
The peaches are ready to eat once cooled a bit. You can top the peaches with
yogurt or a bit of ice cream if you like.
Sample your baked peaches with a clean spoon.
Don’t forget to recycle the empty can!
Makes:
1 serving
Preparation &
Cooking Time:
About 5 minutes
Equipment:
can opener
microwave safe bowl
small mixing bowl
spoons
microwave oven
Canada’s Food Guide
to Healthy Eating:
One whole peach is
equal to one
VEGETABLES &
FRUIT serving
Source:
Author’s own.
Reprinted with
permission.
Rice
“No peeking!” The secret to cooking rice is not opening the lid once
you have started to cook! To make good rice you have to be patient, but
it is worth the wait! Cooked rice can be used to make many dishes – rice
salads, fried rice, tortilla filling, and rice pudding, to name a few.
This is a recipe for brown rice, but you can also follow the directions on
the package of the rice that you are cooking. Rice will increase about
three times in size after cooking, in other words, ½ cup of dry rice will
make 1-½ cups of cooked rice.
125 mL
300 mL
5 mL
1 mL
brown rice
water
butter or non-hydrogenated margarine
salt
½ cup
1¼ cup
1 teaspoon
¼ teaspoon
1.
Place rice, water, butter and salt in a large pot, and place on the
stovetop.
2.
Turn on the stove/range to HIGH and wait while the water starts to
boil (this will take about five minutes).
3.
Take a fork and stir the rice gently. Place the lid tightly on the pot.
4.
Turn down the heat on the stove to medium-low so that the water
will boil very gently (this is called simmering). Don’t open the lid
until you have cooked the rice for 35-40 minutes.
5.
After 35 to 40 minutes, stir the rice again with a fork. If there is still
some water left in the bottom of the pot, you can put the lid back on
and cook it for another five minutes.
6.
Once the rice is done, turn off the stove and move the pot off the
element onto a cool element or onto a trivet or cutting board.
Let the rice cool for five minutes before eating it. Let the rice cool for
longer if you want to use it in the Vegetable Fried Rice recipe.
Important: Once the lid is on, don’t remove it or peek! Even if water is
boiling over the pot a little, keep the lid on.
This allows the rice to absorb all the water and helps it cook. If the lid is
removed, the water will escape as steam and will not be absorbed by the rice.
Makes:
1 ½ cups
Preparation &
Cooking Time:
About 50 minutes
Equipment:
large pot with lid
stove
fork
Canada’s Food Guide
to Healthy Eating:
125 mL (½ cup) of
cooked rice is equal to
one GRAIN
PRODUCTS serving
Source:
Cooking Healthy
Together, 1998.
Reprinted with
permission from Toronto
Public Health
.
Caution:
Boiling water and
steam are
extremely hot
and can burn you.
Be very careful
when working on
the stove.
Vegetable Fried Rice
You can use any leftover rice to make a great lunch that you can
make ahead. Or surprise someone by making supper for them!
375 mL
one-half
one-half
15 mL
2
250 mL
15 mL
cooked rice
red or green pepper
onion
vegetable oil
eggs
frozen peas or mixed vegetables
Soya sauce
1-½ cups
one-half
one-half
1 tablespoon
2
1 cup
1 tablespoon
1.
Wash the red or green pepper in cool water and dry with a paper
towel.
2.
Using a knife and cutting board, remove core and seeds of the red or
green pepper. Chop the pepper into small pieces.
3.
4.
Using a knife and cutting board, remove the outer skin of the onion
and cut into small pieces.
Place a large frying pan on the stove and turn the heat to mediumhigh.
Makes:
2 ½ cups
Preparation &
Cooking Time:
About 20 minutes
Equipment:
knife and cutting board
frying pan
stove
small bowl
fork or wire whisk
spoon for stirring on stove
Canada’s Food Guide to
Healthy Eating:
125 ml (½ cup) of cooked
rice is equal to one GRAIN
PRODUCTS serving.
125 ml (½ cup) of peas or
chopped vegetables, like
peppers, is equal to one
VEGETABLES & FRUIT
serving.
5.
Place the oil into the frying pan, and let heat for about one minute.
6.
Put the chopped pepper and onion in the pan and cook them in the oil
for about one minute, while stirring.
7.
Crack the eggs into a small bowl and beat them a few times with a
wire whisk or fork.
One to two eggs is equal to
one MEAT &
ALTERNATIVES serving.
8.
Add the egg to the pepper and onion in the frying pan. Let the egg
“set” for about one minute and then stir the mixture.
Source:
Author’s own. Reprinted
with permission.
9.
Add the soya sauce, frozen peas or vegetables and the cooked rice to
the frying pan. Cook for about four minutes, while stirring.
Once the vegetables and rice are warm, the dish is ready to eat.
This recipe makes at least 2 servings, so share the extra with someone else!
Pasta
Cooking pasta noodles, like spaghetti, macaroni, penne or bowties, is easy,
once you’ve had a little practice! The secret is to use a large pot with lots
of water, and to try not to overcook the pasta. It may take a few times to
get it just right, but it is worth the effort! Pasta will increase about two
times in size after cooking, in other words, one-half cup of dry pasta will
make one cup of cooked pasta.
large pot
450 g
5 mL
5 mL
cool tap water
pasta (spaghetti, macaroni, etc)
salt
vegetable oil
large pot
½ of 900 bag
1 teaspoon
1 teaspoon
1.
Use a large pot and lid. Fill the pot with cool water from the tap
to about three-quarters full.
2.
Add salt and oil to the water and stir with a spoon.
3.
Put the lid on the pot, and put the pot on the stove or range to cook
for five to ten minutes on high heat.
4.
Once the water is boiling, add the dry pasta into the pot.
Stir the pasta gently with a fork.
5.
Turn the heat down on the stove to medium high and replace the lid.
Note: Unlike rice, you don’t have to keep the lid on tight for
pasta. If you keep the lid tilted off the pot a bit, it will help
keep the water from boiling over the pot.
Makes:
About 4 servings
Preparation &
Cooking Time:
As per package directions
Equipment:
large pot with lid
stove
fork or mixing spoon
trivet
colander or strainer
saucepan
Canada’s Food Guide to
Healthy Eating:
125 mL (½ cup) of cooked
pasta is equal to one GRAIN
PRODUCTS serving.
125 mL (½ cup) of tomato
sauce is one VEGETABLES
& FRUIT serving.
Source:
Cooking Healthy Together,
1998. Reprinted with
permission from Toronto
Public Health
6.
How long to boil the pasta depends on the size of the pasta and how
firm or mushy you like your pasta. Read the directions on the package
that the pasta came in. It will likely say to cook the pasta for anywhere from
four to twelve minutes. Stir occasionally
7.
Once the pasta is done (see next page for testing tips), turn off the stove
and cool the pot on a trivet or cool stove element.
8.
Get a colander and place it in the sink. Pour the contents of the pot (away
from you) into the colander and let the water drain out. Be careful! The water
and steam are very hot.
9.
Run cool tap water from the sink over the cooked noodles for about 30 seconds
to stop the cooking process and cool the pasta.
The pasta is ready to eat, but it is better if you add a little sauce…
Caution: Boiling
water and
steam are very
hot!
Pasta With Tomato Sauce
125 mL
250 mL
tomato sauce (any kind, from a jar or can)
cooked pasta noodles, warm
(½ cup)
(1 cup)
Use one-half cup of canned or jarred tomato sauce for every one cup of
pasta noodles. Heat the pasta sauce in a small saucepan over medium heat
on the stove, stirring often. It should take about three to five minutes to
heat the sauce. Pour the tomato sauce over warm, cooked noodles. If you
like, sprinkle with Parmesan cheese for extra flavour.
Pasta Testing Tips
Ø After the minimum cooking time for pasta has passed, take
the lid off the pot and carefully remove one or two pasta
noodles with a fork or spoon.
Ø Again, be careful not to burn yourself on the steam. Let the
noodles cool for about 30 seconds and then bite into them.
If they are soft enough to chew easily, they are likely done.
Ø If you want to cook them a little longer to make them softer,
replace the lid and cook for another two to three minutes.
Use a different (clean) fork or spoon to test another noodle.
Ø This may take a little practice, after you cook pasta a few
times, you will learn what the noodle looks like when it is
done.
Ø Some people like their pasta cooked “al dente” or “to the
tooth”. This means that the pasta is quite firm and not at all
mushy when you bite into it. To cook “al dente” pasta, you
should cook it for the minimum time.
Makes:
About 4 servings
Preparation &
Cooking Time:
As per package directions
Equipment:
large pot with lid
stove
fork or mixing spoon
trivet
colander or strainer
saucepan
Canada’s Food Guide to
Healthy Eating:
125 mL (½ cup) of cooked
pasta is equal to one GRAIN
PRODUCTS serving.
125 mL (½ cup) of tomato
sauce is one VEGETABLES
& FRUIT serving.
Source:
Cooking Healthy Together,
1998. Reprinted with
permission from Toronto
Public Health
Pasta Salad
250 mL
1 stalk
one-half
one-half
1
45 mL
to taste
cooked pasta noodles, cold
celery
red onion
red or green pepper
carrot
oil-based salad dressing
(i.e. Italian or Greek)
Feta cheese crumbled
1 cup
1 stalk
one-half
one-half
1
3 tablespoons
to taste
1.
Put cold, cooked pasta noodles in a medium-sized bowl.
2.
Rinse all the vegetables under cool water in the sink.
3.
Wash the carrot and remove the outer skin using a vegetable
peeler. Rinse the peeler, and use it to grate the carrot into small
slices. Grate the carrots directly into the bowl with the pasta.
4.
Use a clean cutting board and knife to chop the celery, red onion
(remove outer skin first), and red or green pepper (core and
remove seeds first) into small pieces. Put these into the bowl with
the pasta and carrot. Mix together.
5.
Pour the salad dressing over the pasta and vegetables.
6.
Crumble a little bit of Feta cheese over top, if you like.
Makes:
About 1 ½ cups
Preparation Time:
About 15 minutes
Equipment:
medium bowl
vegetable peeler
cutting board and knife
mixing spoon
Canada’s Food Guide to
Healthy Eating:
125 mL (½ cup) of cooked
pasta is equal to one GRAIN
PRODUCTS serving.
125 mL (1/2 cup) of cut-up
celery, onions, peppers and
carrots is one
VEGETABLES & FRUIT
serving.
Source:
Author’s own. Reprinted
with permission.
Cover the bowl and put in the refrigerator so that all the flavours can
mix together. This process is called “marinating”. You can eat the pasta
salad right away, but it tastes best if you leave it in the fridge overnight, and
eat it the next day.
Tortilla Wedges
2
125 mL
50 g
50 mL
small whole-wheat tortillas
canned refried beans
Cheddar cheese
salsa from a jar
2
½ cup
¼ cup
¼ cup
1.
Spread one tortilla with refried beans.
2.
Place tortilla in a non-stick frying pan.with the refried beans
facing up
3.
Use a cheese grater to grate a piece of Cheddar cheese.
Sprinkle this over the beans on the tortilla.
4.
Cover with second tortilla.
5.
Turn stove or range to MEDIUM heat, and place the frying
pan on the heat.
6.
Cook the tortillas until the cheese inside is nearly melted and
the bottom of the tortilla is golden-brown in colour (use a
spatula to check underneath).
7.
Flip the tortilla over using a spatula to heat the other side of
the tortilla.
8.
Once both sides are golden-brown, turn off the stove, and put
the tortilla on a plate.
9.
Cut the tortilla into six wedges (like cutting a pie). Use the
salsa as dip when you eat the wedges.
Don’t forget to recycle the empty can!
Makes:
6 wedges
Preparation &
Cooking Time:
About 15 minutes
Equipment:
non-stick frying pan
stove
cheese grater
spatula
knife
can opener
Canada’s Food Guide to
Healthy Eating:
One small tortilla is one GRAIN
serving (two small tortillas is two
servings)
50 g cheese is one MILK
PRODUCTS serving
125 mL to 250 mL of beans is
equal to one MEAT &
ALTERNATIVES serving
125 mL (½ cup) of salsa is equal
to one VEGETABLE & FRUIT
serving, so ¼ cup (50 g) is only
one-half a serving.
Source:
Author’s own. Reprinted with
permission.
Tuna Melts
When you cook in an oven or toaster oven, the heat usually comes from
two elements – one at the bottom of the oven and one at the on the top
of the oven. When you use the oven or toaster oven to broil, this means
that only the top element is used, and very intense heat reaches the
food from above. This is a great way to melt the cheese on a pizza or
in a sandwich.
170 g
50 mL
1
¼
1
1
50 g
1.
1 can of tuna
mayonnaise
stalk of celery
small onion
dill pickle
whole-wheat bagel or
English muffin
Cheddar cheese
6 oz
¼ cup
1
¼
1
1
2 slices
Open the tuna with a can opener near the sink. With the water
running, press the lid into the tuna can and tilt it so that the water
in the can drains out into the sink.
2.
Carefully remove the lid and set it to the side.
3.
Get a medium bowl and a spoon. Spoon out the tuna into the
bowl. Rinse any little bits of tuna from the can. It is best to place
the lid back in the can when you recycle it. This way, no one will
get cut on the sharp lid.
4.
Use a cutting board and knife to carefully cut the bagel or English
muffin into two halves. Set this aside for a minute.
5.
Wash the celery under cool running water. Use a cutting board
and knife to chop the celery into very small pieces. This is called
mincing. Add the minced celery to the tuna.
6.
Use a cutting board and knife to mince the dill pickle and the
onion (remove skin first) into very small pieces. Add to the
tuna.
7.
Finally, add the mayonnaise into the tuna. Mix all these
ingredients together. This mixture is known as “tuna salad” and
can be spread onto bread for a cold “tuna salad sandwich”.
This recipe goes a step further…
Don’t forget to recycle the
empty can!
Makes:
1-2 servings
Preparation &
Cooking Time:
About 15 minutes
Equipment:
can opener
medium bowl
spoon
cutting board and knife
oven or toaster oven
baking sheet
oven mitts
trivet
Canada’s Food Guide to
Healthy Eating:
One-half a bagel or one piece of
bread is one GRAIN serving (a
whole bagel or two pieces of
bread is equal to two servings).
1/3 to 2/3 can of tuna (50 g to
100 g) is one MEAT &
ALTERNATIVE serving.
50 g of cheese is a MILK
PRODUCTS serving.
Source:
Author’s own. Reprinted with
permission.
Tuna Melts (page 2)
8.
9.
Turn on the oven or toaster oven to broil. Place the bagel halves
on a baking sheet and put inside the oven or toaster oven. Watch
very carefully as the bagel toasts under the broiler – this should
happen very quickly. Once lightly browned, put on your oven
mitts and remove the baking sheet from the oven. Place it on a
trivet or cutting board to avoid burning your counter top.
Next, place a large scoop (about 50 g or 1½ ounces) of the tuna
mixture onto each half of your bagel.
10. Put a slice of cheese on top of each, and return them to the baking
sheet and into the oven for more broiling. Watch carefully as the
cheese melts and bubbles. This will take about one minute.
11. Once the cheese is melted, turn off the broiler and take the baking
sheet out of the oven using oven mitts.
Allow the Tuna Melts to cool for about one minute and then they are
ready to eat!
Makes:
1-2 servings
Preparation &
Cooking Time:
About 15 minutes
Equipment:
can opener
medium bowl
spoon
cutting board and knife
oven or toaster oven
baking sheet
oven mitts
trivet
Canada’s Food Guide to
Healthy Eating:
One-half a bagel or one piece of
bread is one GRAIN serving (a
whole bagel or two pieces of
bread is equal to two servings).
1/3 to 2/3 can of tuna (50 g to
100 g) is one MEAT &
ALTERNATIVE serving.
50 g of cheese is a MILK
PRODUCTS serving.
Source:
Author’s own. Reprinted with
permission.
Un–Fried Veggie Fries
1
1
10 mL
5 mL
potato (red or white)
sweet potato (yam)
vegetable oil
seasoning salt (or favourite spices)
Ketchup for dip (optional)
1
1
2 teaspoons
1 teaspoon
1.
Turn on the oven to 425° F. When you turn on the oven before
you are ready to put the food in, it is called preheating.
2.
Scrub the potato and the yam with a clean vegetable brush or
rough cloth to remove any dirt or brown spots. Rinse them well
under cool water.
3.
Use a knife to get rid of any spots on the potato and yam that don’t
look fresh. Rinse them again under water. Do not peel
4.
Cut the potato and yam into slices or wedges, using a knife and
cutting board, but try to keep them all about the same size and
thickness so that they will cook in the same amount of time.
5.
Put the potatoes and yams into a bowl and pour the oil over top.
Mix with a large spoon so that all they are evenly covered with oil.
6.
Get a baking sheet or “cookie sheet” and spread the potatoes and
yams in an even layer on the sheet. If you are using a toaster oven,
spread the potatoes and yams onto a small baking pan that can fit
inside the oven.
7.
Put them in the oven to bake. After about ten minutes, use oven
mitts to remove the baking sheet and place it on a trivet (this will
keep the hot baking sheet from burning your counter top or table).
8.
Use a spatula to flip over all the potato and yam pieces so that the
other side has a chance to get brown and crispy too. Return the
baking sheet to the oven for another 10 minutes.
9.
Once both sides of the potato and yam slices are brown and crispy,
take them out of the oven and turn the oven off.
10. Sprinkle seasoning salt, or regular salt and pepper, or any spice that
you like on the potatoes and yams.
Wait for until the potatoes cool a little and then you can
eat your Un-Fried Veggie Fries. Don’t forget to add
ketchup if you like!
Makes:
1-2 servings
Preparation &
Cooking Time:
About 30 minutes
Equipment:
oven or toaster oven
vegetable brush
knife and cutting board
bowl
large spoon
baking sheet
trivet
oven mitts
spatula
Canada’s Food Guide to
Healthy Eating:
One medium potato or sweet
potato is one VEGETABLE
& FRUIT serving
Source
The Cooking Club, 200.
Reprinted with permission
from Toronto Public Health
Yummy Cereal Snack Mix
This recipe makes ten cups of cereal snack.
45 ml
2 mL
2 mL
5 ml
30 mL
250 ml
750 mL
750 mL
750 mL
margarine or butter
onion powder
garlic powder
salt or seasoned salt
Worcestershire sauce
pretzels
wheat squares cereal
O-shaped oat cereal
corn squares cereal
1.
Pre-heat the oven to 300°F
2.
Place margarine in a large roasting pan.
3.
4.
3 tablespoons
½ teaspoon
½ teaspoon
1 teaspoon
2 tablespoons
1 cup
3 cups
3 cups
3 cups
Using oven mitts, place the pan in the oven, just until the
margarine melts.
Using oven mitts, remove the pan from the oven, and place on a
trivet or cooling rack. Add the onion powder, garlic powder,
Worcestershire sauce and salt to the melted margarine and stir.
Makes:
10 cups
Preparation &
Cooking Time:
About 30 minutes
Equipment:
oven
large roasting pan
oven mitts
trivet
large spoon
Canada’s Food Guide to
Healthy Eating:
Each 30 g (1/3 cup) cold
cereal is equal to one GRAIN
PRODUCTS serving
Source:
Author’s own. Reprinted
with permission.
5.
Add cereal to roasting pan. With a large spoon, gradually stir in
the cereals and pretzels until evenly coated with the margarine
mixture.
6.
Put the pan back in the oven and bake for 25 minutes or until the mixture is
crisp, stirring several times while it is baking.
Store any leftovers in an airtight container to keep the Yummy Cereal Snack Mix
crispy.
Whole-Wheat Bannock
750 mL
500 mL
45 mL
125 mL
50 mL
325 mL
whole wheat flour
white flour
baking powder
skim milk powder
vegetable oil
water
3 cups
2 cups
3 tablespoons
½ cup
¼ cup
1¹/3 cups
Makes:
12 pieces
Preparation &
Cooking Time:
About 45 minutes
1.
In a large bowl, mix together the whole-wheat flour, white flour,
baking powder and powdered milk.
2.
Add the vegetable oil, a little at a time, and stir with a fork until the
mixture looks crumbly.
Equipment:
large bowl
fork
oven
baking sheet
toothpicks
3.
Add the water, little by little, stirring until evenly blended. You
will have a large ball of soft dough after everything is blended in.
Canada’s Food Guide to
Healthy Eating:
4.
Turn on the oven to 400°F to pre-heat it.
5.
With clean hands, shape the dough into a round loaf and put it onto
a baking sheet.
One piece (30g) of bread or
bannock (1/12 of the recipe) is
one GRAIN serving
6.
Poke holes in the top of the dough with a fork, about eight times.
7.
Put the baking sheet in the oven and bake for 30 to 35 minutes.
Source:
Author’s own. Reprinted with
permission.
You can tell if the bannock is done by poking a clean toothpick into the loaf. If the toothpick
comes out clean (no moist dough sticking to the toothpick) the bannock is ready!
The loaf will also be golden-brown in colour when it is done.
Cut the loaf into 12 pieces.