Food Studies 30
Unit Five
Make Mine Quick and Healthy
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Unit 5
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Unit 5
Unit Five: Make Mine Quick and Healthy
The following concept web illustrates the major topics presented in this unit.
Using Timesaving
Appliances and
Equipment
Quick and Nutritious
Food Selection
Suggestions
Eating Out
Planning
Suggestions for
Quick and Nutritious
Meals
Make Mine
Quick and Healthy
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Unit 5
Unit Overview
Make mine quick and healthy!
Do the terms quick and healthy seem contradictory to you? Many people consider
meal preparation time savers such as eating out or using convenience foods to be
less healthy forms of eating. The truth is that, with a little creativity, knowledge, and
the motivation to lead a healthy lifestyle, any person, no matter how busy he or she
may be, can enjoy food and eat nutritiously.
In this unit you will learn about time-saving food preparation techniques. The
activities throughout the unit provide opportunities to apply your learning in practical
and creative ways. When you see that quick and healthy eating is not only possible,
but relatively easy to do, you will hopefully be motivated to make some healthenhancing changes in your food selection and eating patterns.
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Quick and Nutritious Food Selection Suggestions
The foods you select to eat can impact on the time that is required to prepare them.
A banana, for example, takes no time to prepare while a banana cream pie, made
from scratch, can take the better part of an afternoon to make. Let’s take a closer
look at some food selection and serving ideas that can save food preparation time
without sacrificing nutrition.
Eat Raw Fruit and Vegetables
Raw fruit and vegetables are rich sources of carbohydrates, vitamins, minerals, and
fibre. On the other hand they take very little, if any, time to prepare. Some
vegetables can even be purchased in peeled form. Peeled mini-carrots, for example,
are packaged and available in most supermarkets.
Fresh fruit and vegetables are easy to carry as a snack
or as part of a bagged lunch. In the home setting, fruit
may be used as a quick dessert or snack, or part of a
breakfast on the run. Peeled, washed, and packaged
vegetables may be taken directly from the refrigerator
and used in salads, casseroles, stir fries, or appetizer vegetable trays.
Convenience Foods
Convenience foods are classified as food products that have had some amount of
service added to them. They may be frozen, canned, baked, dried, pasteurized, and
so on. A product that contains more service usually reduces the amount of time that
a person spends in preparing and cooking the food product. As a general rule,
however, the more built-in service the product contains, the more the product costs.
There are exceptions to this rule. Frozen orange juice from concentrate and some
commercial cake mixes usually cost less than their homemade equivalents.
Can you think of a reason for this phenomenon?
Can you think of another example that defies the general rule of greater
convenience/higher cost?
Before purchasing convenience foods a consumer should always read the food
labels. Some convenience foods contain ingredients, including additives,
preservatives, and flavourings, that may affect individuals with allergies. Some
convenience foods are also high in fat and sodium.
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Convenience foods can be combined with homemade products to add to their taste
appeal and nutrition. Homemade meatballs can be added to a commercial spaghetti
sauce and fresh fruit can be pureed or diced and added to plain yogurt. Can you
think of another example of combining convenience foods and homemade food
products?
Planning Suggestions for Quick and Nutritious
Meals
Following are a few suggestions that can help you to prepare meals that are
enjoyable, nutritious, and quick to prepare.
Pre-Plan Menus
Using time to pre-plan menus can save time in the long run. Preplanning menus can help you to consolidate shopping time, combine
cooking tasks, and use leftovers effectively. A weekly grocery list will
help to avoid unnecessary trips to the store. Sufficient onions may
be chopped for Sunday’s turkey stuffing, Monday’s meatloaf, and
Thursday’s chili and Thursday’s chili can be combined with a whole wheat roll, fresh
fruit, and milk to make a nutritious and quick-to-prepare lunch on Friday. In addition
to saving time, pre-planning menus can also save you money. Food costs can, for
example, be reduced by planning menus around foods that are on sale, or foods
that are in season.
Use Simple Recipes
One-dish meals are examples of simple recipes that can include foods from all four
food groups and reduce overall meal preparation time. Lasagna is one example of a
one-dish meal that contains foods from all four food groups outlined in the Canada
Food Guide.
In addition to being nutritious, one-dish meals are also easy to serve and they
reduce clean-up time. Coordinating cooking so that everything is ready to serve at
the same time is not a problem with one-dish meals. Best of all, one-dish meals
eliminate the need to wash several pots, pans, and serving dishes when the meal is
done.
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Do Things Ahead Of Time
Pre-planning allows you to do things ahead of time and to save time when it is most
needed. Taking food out of the freezer, making freezer meals, assembling
ingredients, chopping vegetables, marinating meats,
preparing a sauce, baking a cake, or combining dry
ingredients for cookies are examples of some tasks that
can be done ahead of time. Overall cooking and
preparation time may not be saved but your
management of time is improved. You are exchanging
flexible time for time that is limited and precious. The law of supply and
demand explains that limited resources that have a high demand become
more valuable.
Double Up
Doubling up is a technique that involves making two or more of the food items at
the same time. An example of this would be making one meatloaf for today’s dinner
and making an extra one that can be frozen and used at a later time. Spaghetti
sauces, chili, pies, cookies, and other baked
products are other examples of food items
that can be prepared in multiple quantities
and frozen.
Time efficiency can be achieved in the assembly of ingredients, the use of
equipment, preparation, and clean up. As a bonus, utility costs may be reduced if
items are baked at the same time.
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Stock Basic Food Items
No matter how well planned you are there will be those days when you have to
plan, prepare, and eat, all within a very limited time period. In those circumstances
it is helpful to have a core of quick and nutritious food items on hand. Some people
stock a core of food items for such occasions. The food items are versatile and can
be used in a number of ways. If stored properly, they can be kept for a reasonable
length of time. They are also nutritious and easy to prepare. Following are examples
of core food items that may be kept on hand. They are organized into the different
food groups.
Milk Products
Milk
Used by itself or as part of other food items, milk is a nutritious food
source. Powdered milk is handy to have on hand if you run out of fluid
milk. It is less expensive and can be kept for six months to a year in a
cool, dry place.
Cheese Whiz or Processed Cheese Slices
Traditional grilled cheese sandwiches, cheese omelets, and open-faced cheese
sandwiches broiled in the oven are examples of some of the quick and easy uses of
cheese.
Grain Products
Bread
As part of the grain products group, whole-grain bread provides
energy, vitamins, minerals, and fibre. It can be used in
traditional sandwiches, or in French toast. Bread may be stored
in the refrigerator or freezer to extend its shelf life. Slices are
easy to separate and can be quickly thawed in a microwave.
Whole Grain Cereal
Whole grain cereals can provide a good start to your day or can be
used as a snack in the evening. Granola cereal tastes great with yogurt
or fresh fruit or it can be used as a topping on ice cream.
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Vegetables And Fruit
Fresh Fruit and Vegetables
Fresh fruit and vegetables can be eaten as is or added to other
food. Peeled and bagged mini carrots are a staple in many
people’s refrigerator.
Juice Boxes
Boxed fruit juices are portable and convenient to grab as you are
heading out the door.
Canned Tomato Soup
Tomato soup, made with milk, combines two food groups in one
mug or bowl. It adds warmth to what otherwise might be a cold
meal. Preparation and clean-up are quick and easy if the soup is
made directly in a mug or bowl and heated in the microwave.
Meat And Alternatives
Eggs
Eggs are an excellent meat substitute. They provide
protein and are quick and easy to cook. Eggs can be
hard-cooked, fried, or scrambled, or they can be used
to make French toast, Denver sandwiches, or omelets.
Their versatility, low cost, and quick-cooking
properties make them an excellent choice for quick
and nutritious meals.
Peanut Butter
Peanut butter is another excellent source of protein. It is an easy spread for bread
or crackers. Peanut butter used alone or combined with jam, honey, jelly, or banana
can make a delicious sandwich or topping for toast. It is a suitable food for any meal
of the day.
Activity One gives you the opportunity to be creative and to use your knowledge of
nutrition to create a quick and nutritious meal from a core of food items.
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Activity One:
Creating a Quick and Healthy
Meal from Foods that are
on Hand
(15)
Mark
15
Imagine that you have just arrived home from school or work. It is five
p.m. and you must be at a practice at six p.m. sharp. You need to
leave the house by at least twenty to six. That means that you have
forty minutes to prepare, eat, and clean up a dinner meal for yourself.
In addition to the time restrictions, you are also faced with the
challenge of creating a meal from scratch using foods commonly kept
on hand at home.
Create a menu for a meal that uses at least six food items. The meal
you create must include all of the food groups outlined in the Canada
Food Guide and must meet the time restrictions that were given. The
selection of low fat, low sugar, and high fibre foods is encouraged.
Creativity is another criteria that will be used to evaluate your work.
List the six or more food items you have selected.
Food List
1.
2.
3.
4.
5.
6.
7.
8.
Use the form on the next page to record your menu and list any
special equipment, appliances, or preparation techniques that you will
use to save time. Your teacher will use the Menu Marking Guide that
follows to evaluate this activity.
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Menu
Time Saving Equipment, Appliances, or Preparation Techniques
Menu Marking Guide

Menu Meets Time Restrictions
_________
3

Menu Includes Food Items from All Four Food Groups
_________
3

Menu Is Low In Fat And Sugars, But High In Fibre
_________
4

Menu Is Creative
_________
3

Equipment And Appliances, Or Time-saving Methods
Have Been Used
_________
2
Total
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_________
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Using Timesaving Appliances and Equipment
Activity One introduced you to the idea that equipment and appliances can be used
to save time. It should be noted, however, that the use of some equipment and
appliances may also present risks if they are not used properly. It is important to
read instruction manuals and to following operating instructions.
Refrigerators and stoves are standard appliances in most kitchens. Some appliances
are very basic and some have added features that can save time. For example, selfcleaning ovens, and ranges with timers can be used to save time and prepare meals
to meet busy schedules.
Following is a partial list of equipment that can be used to save time. Can you think
of other equipment that can be added to the list?
Timesaving Equipment
indoor grills
bread makers
microwaves
blenders
food processors
mixers
toasters
kettles
sandwich makers
crock pots or slow cookers
Equipment must be convenient to store and access, easy to assemble and use, and
quick to clean.
Time taken for tasks such as assembly and cleaning must be considered in
evaluating the timesaving performance of a particular appliance or piece of
equipment.
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Activity Two:
Equipment And Appliance
Inventory
Mark
15
As you complete this activity, think about the ways in which
technology has simplified meal preparation tasks.
(5)
1.
Make lists of the appliances (large items such as stoves
and dishwashers), and some equipment (smaller items such as
toasters, mixers, and so on) found in your kitchen.
Appliances
(10)
2.










Select two appliances and three equipment items from your
inventory lists. Complete the chart on the following page by
describing any special time-saving features associated with the
items you list and how the item might be used to save time in
some aspect of meal preparation. Use the example that follows
as a guide.
Appliance
Microwave Oven
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Equipment
Special Time-Saving
Features
Quick Minute Feature
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How is Time Saved?
Defrosting foods, cooking
vegetables in serving bowls
(cooks quickly and saves
dishwashing time)
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Appliance
Special Time-Saving
Features
How is Time Saved?
Equipment
Special Time-Saving
Features
How is Time Saved?
1.
2.
1.
2.
3.
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Unit 5
Eating Out
Eating out is a common part of the lifestyle of most Canadians today. It is one way
that individuals and families are using to help them relax and cope with busy
schedules. Eating out can be combined with business and with socializing. It can
accomplish two things at the same time and consequently save time.
Eating out, however, can create some nutritional concerns for the unwary consumer.
Following are some suggestions to guide your food choices when dining out at
restaurants that specialize in food from various countries in the world.
East Indian Cuisine
East Indian foods are generally low in saturated fat and
cholesterol. Shish kebob, made of marinated chicken, or
lamb, or fish cooked in clay pots, is a healthy food
choice. Foods cooked in coconut milk or cream are high
in saturated fats and should be limited, or avoided.
French Cuisine
Rich sauces like béchamel and hollandaise are very high in
cholesterol and fat. Wine sauces, depending on how they are
made, may be a healthier alternative. Ask questions of the
waiter or waitress about how the sauces are prepared to be
assured that they are low in fat. Olive oil is used to prepare
meats and vegetables. Ask specifically that oil be used sparingly
if you are concerned that more than necessary may be used.
Greek Cuisine
Greek salads contain cheese, anchovies, and olives that are high in
fat and sodium. Use them sparingly. Fish dishes or broiled shish
kebob are healthy choices. Dishes that use phyllo dough should be
avoided as they are generally made with a lot of butter.
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Italian Cuisine
Pasta is a good source of carbohydrates. Dishes without a lot of highfat cheese and meat, and vegetable sauces without cream are
suggested. Low calorie Italian ices are a good choice for dessert.
Mexican Cuisine
Corn tortillas that are baked are a healthy alternative to tortillas
that are fried in lard. Rice and beans are good choices because
they provide complete protein and are low in fat. Refried beans
are an exception as they are cooked in lard. Look for dishes
without a lot of cheese or ask for cheese on the side. Shrimp or
chicken tostadas, made with baked corn tortillas, are a healthy choice.
Oriental Cuisine
Select steamed, broiled, or stir-fried dishes rather than deep fried
foods. Soy sauce is high in sodium and should be limited. Soft
noodles are preferable to hard fried noodles. Dishes with tofu are
generally low in calories and high in protein.
The following articles provide some practical suggestions for making healthy food
choices when eating out. Use these websites or other reliable sources (and identify
where you get the information) and then complete the Activity that follows.
http://www.dietitians.ca/resources/resourcesearch.asp?fn=view&contentid=4140
Tips sheets from the Dietitians of Canada:
http://www.dietitians.ca/public/content/eat_well_live_well/english/faqs_tips_facts/in
dex.asp
For example: Fast Food Options – Tips for Making Healthy Choices
http://www.heartandstroke.sk.ca/site/c.inKMILNlEmG/b.4806369/k.9F7D/Eat_well_L
ive_longer_Simple_steps_to_making_healthy_choices.htm
Download the Eat well, Live longer brochure and refer to the section on fast food
and eating out.
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Activity Three:
Healthy Restaurant Eating
(10)
Mark
10
Put your learning into practice.
Choose one type of restaurant from the four options given in the
scenario.
You have been invited to an Italian restaurant (or a pita restaurant or
burger restaurant or an Asian restaurant) for supper. Complete the
chart that follows with healthy choices you have found in your
research.
The restaurant I will be eating at is:
_____________________________________________________________________
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Menu Selections
Food Item(s)
(2)
Appetizer
(3)
Entrée
(2)
Dessert
(1)
Beverage
(2)
Health Reasons For Selection
What specific instructions might you give the waiter or waitress with
respect to the preparation of this meal so that it is healthier and more
nutritious?
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Activity Four:
One-Dish Meals
Mark
60
Cookbooks, the Internet, a parent, and your own creativity are
resources that may be helpful in completing this activity. Read
through all parts of this Activity before you begin.
There are three parts to this activity.
(15)
Part A.
Part B.
Part C.
Choosing a Recipe
Estimating Costs
Preparing the Meal
Part A.
Choosing a Recipe
Find or create a recipe for a one-dish meal that includes foods
from all four of the food groups outlined in the Canada Food Guide.
Write the recipe in, or attach a copy to, the box below. The recipe
must include ingredients as well as instructions for preparing the
dish.
Name of One-Dish Recipe ______________________________
Ingredients
Food Group
Preparation Instructions
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Part B:
(10)
1.
Estimating Costs
Complete the following chart. The chart specifies the individual
food ingredients that you will need to prepare your meal as well
as the approximate cost of each food item. Estimate the cost of
each item based upon the amount you use.
Approximate
Cost
Food Items
Total Cost
(2)
2.
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Calculate the cost per serving of your meal. (Total cost divided
by the number of people the dish would serve.) Show your
calculations.
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(2)
3.
Would you say that the cost per serving is economical? Explain
your answer.
(2)
4.
What ingredients could you substitute or eliminate to reduce
the cost, without sacrificing nutritional quality? Explain your
answer.
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(6)
5.
Find a similar convenience food (to the one-dish meal you
made) in a grocery store.
Example: If you are making pizza find a frozen pizza and compare the cost
per serving of the homemade product to the convenience product.

Cost per serving of homemade product (from Part B
question two):

Name of your convenience product:
Total cost of your convenience product:

Cost per serving of convenience product (show your
calculations):

Explain possible reasons for the difference in price.
Part C:
Preparing the Meal
Prepare the one-dish meal for your family or friends and answer the
following questions regarding your meal preparation. Read the
questions before you begin your meal preparation as you will
need to record or remember some information in order to
complete the questions.
(8)
1.
Make a list of the equipment and appliances you used to make
your recipe.

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Equipment and Appliances List
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 How did the appliances or equipment you used help
you to save time? Explain your answer.
(10)
2.

Suggest one other piece of equipment or appliance item that
could have saved you more time.

Record the time it took you to prepare your recipe.
preparation time:

Identify one thing that you could have done more
efficiently from a time-management perspective.

Record any cooking or baking time that was required for
your recipe.
cooking/baking time:

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What did you do or could you have done during this time
in order to reduce the overall meal preparation time?
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
Record the time it took to clean the equipment and the
dishes you used for the final product.
clean-up time:

(5)
3.
Do you think that one-dish meals generally take a longer
or a shorter clean-up time than several menu item meals?
Explain you answer.
Serve the meal to your family and friends and fill out the
following evaluation form.
Date:
Name of recipe:
Who the meal was served to:
Feedback from those who ate the dish you prepared:
Signature and phone number of one person who can document that
you performed this activity:
Documenting person:
Phone number:
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Unit Summary
Activity Four tied together many of the topics discussed in this unit and gave you the
opportunity to apply your creativity and learning in a practical way.
Now, take a few minutes to reflect on some of the topics that were discussed in this
unit. The concept web below graphically depicts the major concepts discussed in the
unit.
Using Timesaving
Appliances and
Equipment
Quick and Nutritious
Food Selection
Suggestions
Eating Out
Planning
Suggestions for
Quick and Nutritious
Meals
Make Mine
Quick and Healthy
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