Healthy Eating_Materials_Bridge Prep
Healthy Eating
FastTRAC Bridge Project
Bridge Prep: NRS Inter. ESL/Beg. ABE
Designer: Christine Drieling
Page
Contents
Section Product 1 Materials
2-3
Nutrition Conversation Questions (S1-A1)
4
“Eat Healthy, Live Healthy” Marshall 3.5 Story (S1-A2)
5
If-Then Sentences (S1-A3)
6
Different Important Healthy Foods PPT (S1-A4)
7
Word and Picture Match (S1-A5)
8
Healthy and Unhealthy Food Groups (S1-A6)
9
Healthy Living Choices for the WORK Environment Chart (S1-A7)
10
Alternatives Cloze Activity (Section Product 1)
Section Product 2 Materials
11
12-13
Recipe Parts and Sample Recipe (S2-A1)
Measurement Word and Fraction Practice Sheet (S2-A2)
14
Simple Snack Recipe for Teacher Example (S2-A3)
15
Recipe Cards for Teacher’s Example Recipe (S2-A4)
16-22
Healthy and Unhealthy Recipes (S2-A5)
23
Recipe Book Directions (S2-A6)
24
Directions for Class Presentation of Recipe (S2a)
25-32
Recipe Choices (S2b)
Final Product Materials
33
Recipe Cards to Write New Recipe (FP)
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Healthy Eating_Materials_Bridge Prep
Nutrition Conversation Questions (S1-A1)
Teacher’s Note:
The questions on the following page can be used as written or they can be used
as daily conversation questions. Students can discuss one given question and
then go over it together as a class each day.
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Nutrition Conversation Questions (S1-A1)
Students choose ANY one question to ask a partner. Then the partner chooses
ANY one to ask in return. Then switch partners and ask a different question.
1. What did you eat for breakfast today?
2. What is your favorite type of meat?
3. How do you like your favorite meat cooked?
4. Do you take vitamins?
5. Are vitamins important?
6. How can you improve your diet?
7. What do you do to be healthy?
8. What advice can you give to someone trying to lose weight?
9. Do you know how to cook well?
10.Where did you learn to cook?
11.Have you ever had a surgery?
12.Where can you go if you have a health or weight problem?
13.Have you ever been sick from food?
14.Is it common in your country to be sick from food?
15.Who cooked for you when you were young?
16.When you were young, was the food you ate good or bad?
17.What is your favorite junk food?
18.Should we take prescription drugs?
19.How should we protect ourselves outside?
20.Do you regularly eat breakfast?
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Eat Healthy, Live Healthy (S1-A2)
Adapted from www.marshalladulteducation.org
Pre-reading
Questions:
 What does the title mean?
 What clues does the picture give you about the content of the story?
Definitions:
 Obese – very fat; very overweight
 Prefer - to like one thing better than another
 Serving – a portion of food for one person
Reading
65% of Americans are overweight or obese. Manuel was one of them. He
drank a Coke for breakfast. Mid-morning he would eat a donut or bag of chips.
His daily lunch was a fast-food burger, French fries and a pop. (He preferred the
super-size serving.)
Manuel was at risk for major health problems. Heart disease and diabetes
were in his future. He knew changes needed to be made. He wanted to make
better food choices.
Manuel wasn’t sure how or where to start. He decided to visit the public
health office. He talked with a public health nurse. She was very helpful. She
explained the food groups and talked about serving sizes. She helped Manuel
set up a plan for healthy eating.
For their first meeting, they chose to focus on the Bread and Cereal Group,
and the Fruit and Vegetable Group. Manuel could eat the most from the Bread
and Cereal Group. He could eat up to nine servings a day. One serving is one
slice of bread, a half cup of rice, or one cup of cold cereal. One serving is also a
half cup of pasta or a half of a bagel.
Manuel needed four servings a day from the Vegetable Group. One
serving is a half cup of raw or cooked vegetables, eight small carrot sticks, or a
small salad. From the Fruit Group, Manuel needed three servings a day. One
serving of fruit is a dozen grapes, one-fourth cup of dried fruit, or a half of a
grapefruit.
Manuel now makes food choices based on the food groups and serving
sizes. He is putting healthy foods in his body and is feeling better on the outside
and inside! After all, you are what you eat!
Level 4.5
Understanding
1.
2.
3.
4.
What are two major health problems facing overweight people?
How many servings of fruit should an adult eat each day?
Where did Manuel go to learn about healthy eating?
How many servings from the Bread and Cereal Group should an adult eat
each day?
5. What is an example of one serving of vegetables?
6. What does the phrase, “you are what you eat” mean?
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If-Then Sentences (S1-A3)
Correctly match the if parts (present) of the sentences with the appropriate then
parts (future). Rewrite the complete sentences on the lines.
Example: If I never exercise, I will feel unhealthy.
IF
I work hard
I eat healthy food
I spend my money wisely
I am respectful of other people
I try to fix my mistakes
THEN
People will be kind to me.
I will learn from them.
I will feel well.
I will be successful.
I will have enough money when I need it.
1. ________________________________________________________________
__________________________________________________________________
2. ________________________________________________________________
__________________________________________________________________
3. ________________________________________________________________
__________________________________________________________________
4. ________________________________________________________________
__________________________________________________________________
5. ________________________________________________________________
__________________________________________________________________
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Different Important Healthy Foods PPT (S1-A4)
Teacher can show these pictures on an LCD projector using this page or the PPT.
Give the students the following worksheet (S1-A5) to fill out as they look at pics.
Blueberries
Salmon
Portabella
Mushrooms
Spinach
Pomegranate
Sweet Potatoes
Flaxseed
Walnuts
Oats
Quinoa
Lentils
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Word and Picture Match (S1-A5)
Write the letter from the food picture on the blank with the corresponding food name.
g.
a.
b.
h.
c.
i.
d.
j.
k.
e.
f.
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_____ Blueberries
_____ Pomegranate
_____ Flaxseed
_____ Quinoa
_____ Salmon
_____ Spinach
_____ Walnuts
_____ Portabella Mushrooms
_____ Sweet Potatoes
_____ Oats
_____ Lentils
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Healthy and Unhealthy Food Groups (S1-A6)
Choose which foods go into the healthy and which go into the unhealthy columns.
Write the name of the food in the correct category. Some may be discussed.
Butter
Flaxseed
Donuts
Candy
Walnuts
Blueberries
Liquor
Spinach
French Fries
Sweet Potatoes
Macaroni and Cheese
Portabella Mushrooms
HEALTHY
Chips
Ice Cream
Oats
Hot Dogs
Pomegranate
Quinoa
Soda
Beer
Salmon
Pizza
Lentils
UNHEALTHY
Healthy and Unhealthy Food Groups (S1-A6)
Choose which foods go into the healthy and which go into the unhealthy columns.
Write the name of the food in the correct category. Some may be discussed.
Butter
Flaxseed
Donuts
Candy
Walnuts
Blueberries
Liquor
Spinach
French Fries
Sweet Potatoes
Macaroni and Cheese
Portabella Mushrooms
HEALTHY
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Chips
Ice Cream
Oats
Hot Dogs
Pomegranate
Quinoa
Soda
Beer
Salmon
Pizza
Lentils
UNHEALTHY
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Healthy Living Choices for the WORK Environment Chart (S1-A7)
Write the correct choices which are healthy and those which are not healthy (or
less healthy) in the correct columns.
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Eat chips for snack
Drive to work
Take the stairs
Watch TV on break
Take the elevator
Wash hands before eating
HEALTHY
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



Eat food out of vending machine
Bring prepared food from home
Eat raisins and nuts for snack
Take a walk on break
Eat while working with hands
Walk or ride bike to work
UNHEALTHY
Healthy Living Choices for the WORK Environment Chart (S1-A7)
Write the correct choices which are healthy and those which are not healthy (or
less healthy) in the correct columns.






Eat chips for snack
Drive to work
Take the stairs
Watch TV on break
Take the elevator
Wash hands before eating
HEALTHY






Eat food out of vending machine
Bring prepared food from home
Eat raisins and nuts for snack
Take a walk on break
Eat while working with hands
Walk or ride bike to work
UNHEALTHY
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Alternatives Cloze Activity (S1)
Walk
Stairs
Choices
Body
Unhealthy
Vending machine
Watching TV
Snacks
Vegetables
Chips
Fill in the blanks with the correct word from the list above.
I need to make smart _______________ while at work or at home to be
healthy. I need to think about everything going into my body as well as how I
move my _______________ throughout the day.
While at work, there are many choices I can make which will make my body
healthier. For example, if I need to use an elevator at work, I can choose to take
the _______________ instead. When I go on break, I can bring my own
healthy snack to eat instead of buying something _______________ from the
_______________. Also, if I have the option of _______________ on break,
instead I can go for a walk with my time.
At home I have similar options. I can choose to go for a _______________
instead of watching TV. When I shop for food, I can choose healthy food for
meals and for _______________ like green leafy _______________ and
whole grains instead of unhealthy choices like _______________ and soda.
Throughout the day, there are many choices I can make to be healthy.
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Recipe Parts and Sample Recipe (S2-A1)
Write the given parts next to the correct part in the recipe. Go through it
together as a class.
Directions
Preparation
Time
Servings
Amount
Nutrition
Facts
Ingredients
1.________________________
Prep Time: 5 Mins
2.________________________
2 cups chopped dried mixed fruit
2 cups mixed nuts
1 (10 ounce) package Semi-Sweet Chocolate-Covered Raisins
3.________________________
COMBINE dried fruit, nuts and chocolate-covered raisins in large bowl. Store in airtight
container.
4.________________________
Recipe Yields 10 servings
5. ________________________
Amount Per Serving Calories: 356 | Total Fat: 19g | Cholesterol: 3mg
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Measurement Word and Fraction Practice Sheet (S2-A2)
Visit the website below to find a great math activity to practice recipe fractions as a
class, in groups or individually. There is an answer sheet included. This could be
shown on an LCD projector or if students have access to computers, they can do it
on those.
http://www.mathmammoth.com/preview/Cooking_in_the_Kitchen_Fractions.pdf
This recipe with vocabulary created by About.com is a great sample recipe with
which to practice cooking and recipe vocabulary.
http://esl.about.com/od/readinglessonplans/r/r_chickenkiev.htm
Important Vocabulary and Measurements for Chicken Kiev recipe
1 inch = 2.54 centimeters
Bake = cook in oven
Cook Time = time needed to cook meal
Cuisine = which country or tradition the meal comes from
Cup = 250 ml
Dip = put into liquid
Grated = in tiny little flakes
Mix = usually with dry ingredients, combining ingredients
Occasion = appropriate time or meal
Pound = beat flat
Prep Time = time needed to prepare meal
Refrigerate = put into refrigerator
Spread = put onto with a knife
Stir = usually with liquid ingredients, combining ingredients
Strip = thin, long piece
Tablespoon = 15 ml
Teaspoon = 5 ml
Type of Preparation = how to cook meal
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Chicken Kiev
Prep Time: 30 minutes
Cook Time: 20 minutes
Total Time: 50 minutes
Ingredients:
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4 whole chicken breasts
1/2 cup bread crumbs
1/2 cup grated parmesan cheese
1 1/2 teaspoons oregano leaves
1/2 teaspoon crushed garlic
1/4 teaspoon pepper
4 tablespoons softened butter
1 tablespoon chopped parsley
4 ounces cheese (any sharp cheese) cut into strips
5 ounces melted butter
Preparation:
1. Pound chicken breasts until 1/4 inch thin
2. Mix together in a bowl bread crumbs, grated Parmesan cheese, 1 teaspoon of
oregano, crushed garlic, and pepper.
3. In small bowl, stir together 4 tablespoons of melted butter, parsley and 1/2
teaspoon of oregano
4. Spread melted butter mixture across the middle of each chicken breast
5. Lay a strip of cheese into the mixture
6. Fold the edges of the chicken breast over and roll the chicken breast
7. Dip each chicken breast into the melted butter
8. Roll each chicken breast in the bread crumb mixture
9. Place chicken breasts in a 9 by 13 inch baking pan
10.Cover and refrigerate for at least 4 hours
11.Bake, uncovered, in a preheated 425° oven for 20 minutes
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Simple Snack Recipe for Teacher Example (S2-A3)
Do not show the recipe to the class until after you have finished. The purpose of this
exercise is to practice listening skills and note-taking skills. You will make a simple
recipe, giving five simple directions. You will only say the directions one time and
they need to be able to copy the idea down onto their paper. They should be able to
basically write the recipe and make it themselves after watching one time.
After they have observed the teacher making the recipe, they will work with a
partner to write down the recipe with all the parts correctly (S2-A4). Later, go
through the recipe as a class and see how they did!
Recipe adapted from: http://recipes.kaboose.com/fruit-and-yogurt-breakfast-parfait.html
This recipe can be read, changed or simplified however you choose for your class.
Fruit Parfait
Time: 5 mins
Ingredients
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

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1 cup fresh fruit or berries
1/2 cup vanilla-flavored yogurt
1/2 cup granola
1 tbsp. honey
Cooking Instructions
1. Spoon half of the fruit or berries into the bottom of a parfait glass or other ice cream
sundae-type dish.
2. Top with half of the yogurt
3. Sprinkle with half of the granola.
4. Repeat with remaining fruit and remaining yogurt.
5. Add a decorative drizzle of honey and sprinkle the top with the rest of the granola.
6. (For a finishing touch decorate with a single, perfect berry or slice of fruit.)
Choose one or more of the following fruits and berries to create your parfait. Use fresh fruit
when it's available; otherwise unsweetened frozen or canned fruit is perfectly acceptable:
Strawberries
Raspberries
Blueberries
Peaches
Pears
Cherries
Kiwi
Apples
Nectarines
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Pineapple
Papaya
Banana Mango
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Recipe Cards for Teacher’s Example Recipe (S2-A4)
Copy for class what you need. This is for their final draft of the teacher’s example.
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Healthy and Unhealthy Recipes (S2-A5)
Students, with a partner, will look at the following recipes and choose whether they
are healthy or not by their ingredients and how they are cooked. On the line, (or as
a class) write “healthy” or “unhealthy” on the line. After, discuss as a class.
Recipe A
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2 cups salted peanuts
1 cup whole pecans
1 cup walnuts
1 cup sunflower kernels (without shells)
1 cup raisins
1 cup dried banana chips
Mix all ingredients together and enjoy!
Recipe B
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2 cloves garlic, peeled and crushed
2 tablespoons olive oil
1 (15 ounce) can garbanzo beans, drained, liquid reserved
1 tablespoon sesame seeds
salt and pepper to taste
1. In a medium saucepan over medium heat, cook and stir the garlic in olive oil for
approximately 3 minutes, until tender.
2. Place garbanzo beans in a blender or food processor with approximately 1 teaspoon reserved
liquid. Process until smooth. Mix in the garlic, sesame seeds, salt and pepper. Blend to
desired consistency, increasing the amount of reserved garbanzo bean liquid as desired. Chill
in the refrigerator until serving.
Recipe C
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1 banana
1/2 cup blueberries
3/4 cup soymilk
1 tablespoon flaxseed
1/4 cup oats
2 tablespoons unsweetened cocoa powder
1 tablespoon honey
Blend all ingredients together in a blender until smooth.
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Recipe D
_________________________
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1 cup fresh fruit or berries
1/2 cup vanilla-flavored yogurt
1/2 cup granola
1 tbsp. honey
1.
2.
3.
4.
5.
6.
Spoon half of the fruit or berries into the bottom of a dish.
Top with half of the yogurt
Sprinkle with half of the granola.
Repeat with remaining fruit and remaining yogurt.
Add a decorative drizzle of honey and sprinkle the top with the rest of the granola.
(For a finishing touch decorate with a single, perfect berry or slice of fruit.)
Recipe E
_________________________
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4 (4 to 5-inches long) russet potatoes (about 2 pounds)
2 quarts vegetable oil
1 tablespoons salt
1 teaspoon black pepper
1.
Peel potatoes on the sides, leaving the ends with the skin on. Cut the potatoes into 1/3-inch
slices and then slice into 1/3-inch sticks.
Fill a large bowl with water and soak potatoes, submerged, for at least 30 minutes up to 24
hours. This will help remove the excess starch from the potatoes and keep them from
oxidizing.
Heat a heavy stock pot fitted with a deep-fry thermometer with oil to 325 degrees F.
Remove potatoes from the water, and pat dry to remove excess water. Add 2 handfuls of
potatoes to hot oil. There should be at least 1-inch of oil above the potatoes. Par cook until
potatoes are light brown, 5 to 7 minutes. Remove potatoes, gently shaking off excess oil and
let drain on rack. Repeat until all of the potatoes are par cooked.
Raise heat of oil to 350 degrees F.
Cook potatoes again, 2 handfuls at a time, until golden brown, about 2 minutes. Remove
from oil, shake off excess oil, and season lightly in a bowl with salt and pepper. Repeat until
all potatoes are cooked.
2.
3.
4.
5.
6.
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Recipe F
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1 quart vanilla frozen yogurt
3 cups crushed cornflakes cereal
1 teaspoon ground cinnamon
3 egg whites
2 quarts canola oil for frying
1. Scoop frozen yogurt into 8 - 1/2 cup sized balls. Place on baking sheet and freeze until firm,
about 1 hour.
2. In a shallow dish, combine cornflakes and cinnamon. In another dish, beat egg whites until
foamy. Roll frozen yogurt balls in egg whites, then in cornflakes, covering frozen yogurt
completely. Repeat if necessary. Freeze again until firm, 3 hours.
3. In deep fryer or large, heavy saucepan, heat oil to 375 degrees F (190 degrees C).
4. Using a basket or slotted spoon, fry frozen yogurt balls 1 or 2 at a time, for 10 to 15 seconds,
until golden. Drain quickly on paper towels and serve immediately.
Recipe G
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11 cups peeled and cubed seedless watermelon
1 12-ounce can frozen limeade concentrate, thawed
Ice
Fresh mint sprigs (optional)
Place watermelon, one-third at a time, in a food processor or blender. Cover and process or blend
until smooth. In a large pitcher, combine watermelon puree and limeade concentrate; cover and
chill for at least 2 hours. Serve over ice. If desired, garnish with mint.
Recipe H
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1 cup low fat mayonnaise
1 teaspoon curry powder
1 tablespoon fresh lemon juice
2 tablespoons grated onion
1 red bell pepper (optional)
Combine the mayonnaise, curry powder, lemon juice, and onion in a small bowl. Cover with
plastic wrap and chill. Slice the bell peppers, remove the core and seeds, and serve with the curry
dip.
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Recipe I
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6 large lemons (1 1/2 cups juice)
2 limes (1/3 cup juice)
Fruit from one pomegranate
1 cup sugar
6 cups water
Lemon and/or lime slices (optional)
In a 2-quart pitcher combine lemon and lime juice, sugar, and water. Stir to dissolve sugar. Cover
and chill. Just before serving, add lemon and/or lime slices and pomegranate.
Recipe J
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2/3 cup fat-free yogurt (any flavor)
1/4 teaspoon ground cinnamon
1 cup granola with dried fruit
4 flat wooden craft sticks
2 medium bananas, halved crosswise
Line a large baking sheet with waxed paper; set aside. Place yogurt in a small shallow dish;
stir in cinnamon. Place granola in another small shallow dish.
2. Insert a wooden stick into each banana piece. Roll banana pieces in yogurt mixture,
completely covering each piece of banana. Roll in granola to coat. Place on prepared baking
sheet. Freeze about 2 hours or until firm.
3. Before serving, let stand at room temperature for 10 to 15 minutes.
4. Test Kitchen Tip: After freezing for 2 hours, wrap each banana piece in freezer wrap. Store
in the freezer for up to 1 week.
1.
Recipe K
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1 pound wild salmon fillet, skinned and cut into 4 portions
2 teaspoons Cajun seasoning
1 small avocado, pitted
4 crusty whole-wheat rolls, split and toasted
1 cup spinach
2 plum tomatoes, thinly sliced
1/2 cup thinly sliced red onion
1. Oil grill rack; preheat grill to high.
2. Rub salmon on both sides with Cajun seasoning. Grill until cooked through, 3 to 4 minutes
per side.
3. Mash avocado in a small bowl.
4. To assemble sandwiches, spread some of the avocado on each roll and top with salmon,
spinach, tomato and onion.
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Recipe L
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2 T Sugar
1 t Vanilla
1/4 t Cinnamon
1 t Bottled Lime Juice
1 C Club Soda
Mix well and add lots of ice.
Recipe M
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1 cup quinoa (cook with 1 1/2 cups cold water and 1/4 tsp salt)
1/2 chopped bell pepper
1/2 chopped jalapeno
1/2 roma tomato
2 cloves minced garlic
1/4 cup chopped onion
1 tbsp. olive oil
1.
2.
3.
4.
The quinoa can be made ahead of time and refrigerated if you like
Fry all vegetables in the oil.
Combine veggies and quinoa together.
Serve warm. Add more oil, parmesan cheese, cilantro and black pepper if desired.
Recipe N
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1 – 1 1/2 lb sweet potatoes
1/4 cup olive oil
1/2 tsp kosher salt
1/2 tsp paprika
1/4 tsp cinnamon
1. Preheat oven to 425 degrees. Line a baking sheet with aluminum foil.
2. Peel the sweet potatoes. Cut into strips about 1/2 inch wide.
3. Place the sweet potatoes into a resealable plastic bag. Add oil, salt, paprika and cinnamon.
Seal the bag and shake well to thoroughly coat the fries. Spread the potatoes out onto the
baking sheet in a single layer.
4. Cook for 30 minutes, turning every 10 minutes, until slightly browned. Transfer immediately
to a paper towel lined plate and serve warm.
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Recipe O
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6 large portabella mushroom tops, stems removed and gills scraped
Extra-virgin olive oil, for liberal drizzling plus 1 tablespoon
Salt and black pepper
1 pound Italian sweet sausage
1/2 pint tomatoes
1/2 cup cream
1/2 cup basil leaves, shredded or torn
1/2 cup shredded Parmesan cheese
1. Preheat broiler.
2. Dress the mushroom caps with liberal drizzle of extra-virgin olive oil and season with salt
and pepper. Broil the portabella mushrooms 5 minutes on each side until tender.
3. While caps are broiling heat 1 tablespoon extra-virgin olive oil in a skillet over medium high
heat, add sausage and brown and crumble the meat, then add tomatoes to skillet and cook
another few minutes until they burst. Add cream to skillet and reduce 2 to 3 minutes more.
Remove the sausage from heat and fold in basil. Fill mushroom caps and top with cheese,
place under broiler to brown 2 to 3 minutes then quarter caps and serve.
Recipe P
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1 1/2 cups brown sugar
1/2 cup corn syrup
3 tablespoons butter
1/2 cup water
1 1/2 teaspoons salt
1/2 tablespoon glycerin
1 1/2 teaspoons vanilla
Put brown sugar, corn syrup, butter, and water into a saucepan or iron kettle. Bring to a boil,
stirring occasionally, until mixture reaches 256°F, or until it forms a hard ball when tested in
cold water.
2. Add salt and glycerin. Pour onto a greased marble slab and when cool enough to handle. Pull
until light in color.
3. Add vanilla while pulling. Pull out in round sticks the size of kisses. Lightly oil a scissors
with vegetable oil or spray. Cut pieces 3/4 inch in length. Roll up in waxed paper and twist
ends.
1.
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Recipe Q
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8 Tea Bags
Ice Cubes
Lemon Slices
Water
Sugar (optional)
1.
2.
3.
4.
5.
6.
7.
In a large saucepan, bring 4 cups of cold water to a boil.
Remove water from heat and add tea bags. Cover and let it stand 5 minutes.
Remove tea bags and pour the water into a pitcher.
Add 4 cups of cold water to the pitcher and stir.
Add sugar and lemon according to taste.
Add ice cubes and stir well.
Ice Tea is ready to serve.
Recipe R
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2 cups water
1 teaspoon salt
1 cup lentils
1 small onions, diced
1 cup quick-cooking oats
3/4 cup grated cheese ( cheddar, swiss, jack or american)
1 eggs, beaten
4 1/2 ounces spaghetti sauce ( or 4.5 ounces tomato sauce)
1 teaspoon each of garlic powder, dried basil, dried parsley
1/2 teaspoon seasoning salt
1/4 teaspoon black pepper
1. Add salt to water and boil in a saucepan.
2. Add lentils and simmer covered 25-30 minutes, until lentils are soft and most of water is
evaporated.
3. Remove from fire.
4. Drain and partially mash lentils.
5. Scrape into mixing bowl and allow to cool slightly.
6. Stir in onion, oats and cheese until mixed.
7. Add egg, tomato sauce, garlic, basil, parsley, seasoning salt and pepper.
8. Mix well.
9. Spoon into loaf pan that has been generously sprayed with Pam (non-stick cooking spray)
or well-greased.
10. Smooth top with back of spoon.
11. Bake at 350 degrees for 30- 45 minutes until top of loaf is dry, firm and golden brown.
12. Cool in pan on rack for about 10 minutes.
13. Run a sharp knife around edges of pan then turn out loaf onto serving platter.
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Recipe Book Directions (S2-A6)
Students must copy down their recipe they will make for the class in correct
recipe form with all the available recipe parts practiced earlier (recipe choices
are found in S2b). After copied correctly, teacher will collect, put together, and
make a book of the recipes for each student. This could be simple or more
elaborate with pictures of them showing the class, etc. If a student missed the
opportunity to do a recipe for the class, give them a simple recipe to copy. This
could also be done electronically and e-mailed to the teacher to serve as a
technology lesson.
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Directions for Class Presentation of Recipe (S2a)
Students and teacher can work together to bring the ingredients for their recipes
(from those provided in S2b). Having students work in groups makes it cheaper
and less stressful for use of new foods. If cost is a big problem, or availability,
perhaps have only one group make the recipe—maybe the winner of a contest
in class.
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Recipe Choices (S2b)
Students must copy onto a recipe card and then make (per class instructions)
one of the following recipes with one of the following ingredients included.
Trail mix
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2 cups salted peanuts
1 cup whole pecans
1 cup walnuts
1 cup sunflower kernels (without shells)
1 cup raisins
1 cup dried banana chips
Mix all ingredients together and enjoy!
Hummus
Prep Time:
15 Min
Servings 12
Cook Time:
5 Min
Ready In:
20 Min
Recipe Yield 1.5 cups
Ingredients
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2 cloves garlic, peeled and crushed
2 tablespoons olive oil
1 (15 ounce) can garbanzo beans, drained, liquid reserved
1 tablespoon sesame seeds
salt and pepper to taste
1. In a medium saucepan over medium heat, cook and stir the garlic in olive oil for
approximately 3 minutes, until tender.
2. Place garbanzo beans in a blender or food processor with approximately 1
teaspoon reserved liquid. Process until smooth. Mix in the garlic, sesame seeds,
salt and pepper. Blend to desired consistency, increasing the amount of reserved
garbanzo bean liquid as desired. Chill in the refrigerator until serving.
Nutritional Information
Amount Per Serving Calories: 53 | Total Fat: 2.9g | Cholesterol: 0mg
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Fruit parfait with yogurt
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1 cup fresh fruit or berries
1/2 cup vanilla-flavored yogurt
1/2 cup granola
1 tbsp. honey
1.
2.
3.
4.
5.
6.
Spoon half of the fruit or berries into the bottom of a dish.
Top with half of the yogurt
Sprinkle with half of the granola.
Repeat with remaining fruit and remaining yogurt.
Add a decorative drizzle of honey and sprinkle the top with the rest of the granola.
(For a finishing touch decorate with a single, perfect berry or slice of fruit.)
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Frozen yogurt with honey and corn flakes
Prep Time:
Cook Time:
15 Min
2 Min
Ready In:
4 Hrs
Servings 8
Ingredients
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1 quart vanilla frozen yogurt
3 cups crushed cornflakes cereal
1 teaspoon ground cinnamon
3 egg whites
2 quarts canola oil for frying
1. Scoop frozen yogurt into 8 - 1/2 cup sized balls. Place on baking sheet and
freeze until firm, about 1 hour.
2. In a shallow dish, combine cornflakes and cinnamon. In another dish, beat egg
whites until foamy. Roll frozen yogurt balls in egg whites, then in cornflakes,
covering frozen yogurt completely. Repeat if necessary. Freeze again until firm,
3 hours.
3. In deep fryer or large, heavy saucepan, heat oil to 375 degrees F (190 degrees
C).
4. Using a basket or slotted spoon, fry frozen yogurt balls 1 or 2 at a time, for 10
to 15 seconds, until golden. Drain quickly on paper towels and serve
immediately.
Nutrition Info.: per serving Calories: 372 | Total Fat: 29.3g | Cholesterol: 29mg
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Iced tea
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8 Tea Bags
Ice Cubes
Lemon Slices
Water
Sugar (optional)
1.
2.
3.
4.
5.
6.
7.
In a large saucepan, bring 4 cups of cold water to a boil.
Remove water from heat and add tea bags. Cover and let it stand 5 minutes.
Remove tea bags and pour the water into a pitcher.
Add 4 cups of cold water to the pitcher and stir.
Add sugar and lemon according to taste.
Add ice cubes and stir well.
Ice Tea is ready to serve.
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Smoothie
1 serving
Active Time: 5 minutes
Total Time: 1 hour (includes freezing time)
Ingredients
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1 banana
1/2 cup blueberries
3/4 cup soymilk
1 tablespoon flaxseed
1/4 cup oats
2 tablespoons unsweetened cocoa powder
1 tablespoon honey
Blend all ingredients together in a blender until smooth.
Nutrition
Per serving: 340 calories; 8 g fat ( 1 g sat , 1 g mono ); 0 mg cholesterol; 60 g
carbohydrates; 17 g protein; 10 g fiber; 121 mg sodium; 749 mg potassium.
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Curry Dip
Recipe courtesy Paula Deen
Prep Time:
10 min
Serves:
15 to 18 servings
Ingredients
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1 cup low fat mayonnaise
1 teaspoon curry powder
1 tablespoon fresh lemon juice
2 tablespoons grated onion
1 red bell pepper (optional)
Combine the mayonnaise, curry powder, lemon juice, and onion in a small bowl.
Cover with plastic wrap and chill. Slice the bell peppers, remove the core and
seeds, and serve with the curry dip.
Lemon/Limeade with Pomegranate
Makes: 8 to 9 servings
Prep: 15 minutes
Chill: overnight
Ingredients
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6 large lemons (1 1/2 cups juice)
2 limes (1/3 cup juice)
Fruit from one pomegranate
1 cup sugar
6 cups water
Lemon and/or lime slices (optional)
In a 2-quart pitcher combine lemon and lime juice, sugar, and water. Stir to
dissolve sugar. Cover and chill. Just before serving, add lemon and/or lime slices
and pomegranate.
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Banana Crunch Pops
Makes: 4 servings
Prep: 15 minutes
Freeze: 2 hours
Ingredients
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1.
2.
3.
2/3 cup fat-free yogurt (any flavor)
1/4 teaspoon ground cinnamon
1 cup granola with dried fruit
4 flat wooden craft sticks
2 medium bananas, halved crosswise
Line a large baking sheet with waxed paper; set aside. Place yogurt in a small
shallow dish; stir in cinnamon. Place granola in another small shallow dish.
Insert a wooden stick into each banana piece. Roll banana pieces in yogurt
mixture, completely covering each piece of banana. Roll in granola to coat.
Place on prepared baking sheet. Freeze about 2 hours or until firm.
Before serving, let stand at room temperature for 10 to 15 minutes.
Test Kitchen Tip: After freezing for 2 hours, wrap each banana piece in freezer
wrap. Store in the freezer for up to 1 week.
Watermelon-Limeade Cooler
Makes: 8 (about 8-ounce) servings
Ingredients
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11 cups peeled and cubed seedless watermelon
1 12-ounce can frozen limeade concentrate, thawed
Ice
Fresh mint sprigs (optional)
Place watermelon, one-third at a time, in a food processor or blender. Cover and
process or blend until smooth. In a large pitcher, combine watermelon puree and
limeade concentrate; cover and chill for at least 2 hours. Serve over ice. If desired,
garnish with mint.
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Vegetable Quinoa
4 servings
Takes 15 minutes (including quinoa cooking time)
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1.
2.
3.
4.
1 cup quinoa (cook with 1 1/2 cups cold water and 1/4 tsp salt)
1/2 chopped bell pepper
1/2 chopped jalapeno
1/2 roma tomato
2 cloves minced garlic
1/4 cup chopped onion
1 tbsp. olive oil
The quinoa can be made ahead of time and refrigerated if you like
Fry all vegetables in the oil.
Combine veggies and quinoa together.
Serve warm. Add more oil, parmesan cheese, cilantro and black pepper if
desired.
Salmon Sandwich
4 servings
Active Time: 25
minutes
Total Time: 25 minutes
Ingredients
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1 pound wild salmon fillet, skinned and cut into 4 portions
2 teaspoons Cajun seasoning
1 small avocado, pitted
4 crusty whole-wheat rolls, split and toasted
1 cup spinach
2 plum tomatoes, thinly sliced
1/2 cup thinly sliced red onion
1. Oil grill rack; preheat grill to high.
2. Rub salmon on both sides with Cajun seasoning. Grill until cooked through, 3
to 4 minutes per side.
3. Mash avocado in a small bowl.
4. To assemble sandwiches, spread some of the avocado on each roll and top with
salmon, spinach, tomato and onion.
Per serving: 414 calories; 14 g fat ( 2 g sat , 6 g mono ); 65 mg cholesterol; 43 g
carbohydrates; 33 g protein; 6 g fiber; 775 mg sodium; 756 mg potassium.
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Sweet potato fries
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1 – 1 1/2 lb sweet potatoes
1/4 cup olive oil
1/2 tsp kosher salt
1/2 tsp paprika
1/4 tsp cinnamon
1. Preheat oven to 425 degrees. Line a baking sheet with aluminum foil.
2. Peel the sweet potatoes. Cut into strips about 1/2 inch wide.
3. Place the sweet potatoes into a resealable plastic bag. Add oil, salt, paprika and
cinnamon. Seal the bag and shake well to thoroughly coat the fries. Spread the
potatoes out onto the baking sheet in a single layer.
4. Cook for 30 minutes, turning every 10 minutes, until slightly browned. Transfer
immediately to a paper towel lined plate and serve warm.
Portobello Pizzas Recipe courtesy Rachael Ray, 2008
Prep Time:
Cook Time:
10 min
6 min
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Serves:
24 pieces
6 large portabella mushroom tops, stems removed and gills scraped
Extra-virgin olive oil, for liberal drizzling plus 1 tablespoon
Salt and black pepper
1 pound Italian sweet sausage
1/2 pint tomatoes
1/2 cup cream
1/2 cup basil leaves, shredded or torn
1/2 cup shredded Parmesan cheese
1. Preheat broiler.
2. Dress the mushroom caps with liberal drizzle of extra-virgin olive oil and
season with salt and pepper. Broil the portabella mushrooms 5 minutes on each
side until tender.
3. While caps are broiling heat 1 tablespoon extra-virgin olive oil in a skillet over
medium high heat, add sausage and brown and crumble the meat, then add
tomatoes to skillet and cook another few minutes until they burst. Add cream to
skillet and reduce 2 to 3 minutes more. Remove the sausage from heat and fold
in basil. Fill mushroom caps and top with cheese, place under broiler to brown
2 to 3 minutes then quarter caps and serve.
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Lentil Meatloaf
Servings Per Recipe: 4
Ingredients
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2 cups water
1 teaspoon salt
1 cup lentils
1 small onions, diced
1 cup quick-cooking oats
3/4 cup grated cheese ( cheddar, swiss, jack or american)
1 eggs, beaten
4 1/2 ounces spaghetti sauce ( or 4.5 ounces tomato sauce)
1 teaspoon each of garlic powder, dried basil, dried parsley
1/2 teaspoon seasoning salt
1/4 teaspoon black pepper
1. Add salt to water and boil in a saucepan.
2. Add lentils and simmer covered 25-30 minutes, until lentils are soft and most of
water is evaporated.
3. Remove from fire.
4. Drain and partially mash lentils.
5. Scrape into mixing bowl and allow to cool slightly.
6. Stir in onion, oats and cheese until mixed.
7. Add egg, tomato sauce, garlic, basil, parsley, seasoning salt and pepper.
8. Mix well.
9. Spoon into loaf pan that has been generously sprayed with Pam (non-stick
cooking spray) or well-greased.
10.Smooth top with back of spoon.
11.Bake at 350 degrees for 30- 45 minutes until top of loaf is dry, firm and golden
brown.
12.Cool in pan on rack for about 10 minutes.
13.Run a sharp knife around edges of pan then turn out loaf onto serving platter.
Nutrition Facts
Serving Size: 1 (172 g) Calories 360.7, Calories from Fat 78, 21%, Total Fat 8.7g,
13%, Saturated Fat 4.0g, 20%, Cholesterol 60.4mg, 20%, Sugars 3.5 g, Sodium
885.4mg, 36%, Total Carbohydrate 49.3g, 16%, Dietary Fiber 17.7g, 70%, Sugars
3.5 g, 14%, Protein 21.5g, 43%
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Recipe Cards to Write New Recipe (FP)
In groups, students will try to write a new recipe using one of the healthy foods
mentioned in S1-A4 and throughout this unit. Teacher can direct them into
specific categories or food groups as needed.
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