Healthy Cooking for Secondary Schools: Book 2 : Book 2 [1 ed.] 9780857472526, 9781905780259

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Contents Title Page Publisher Information Introduction How to use the Resources Visual Lesson Structure Cards Working Toegther: Discussion Cards The Recipes Bread Rolls Cheese and Chive Picnic Bread Rice with Leek, Onion and Courgette Brown Bread Pudding One-Pot Vegetable Pasta Wholemeal Scones Carrot Soup Bread Sticks Pasta with Broccoli and Cheese Parmesan Thins Calzone Spaghetti Bolognese What Can you Remember? (1) What Can you Remember? (2) Certificate of Achievement Also Available

Healthy Cooking for Secondary Schools

Sandra Mulvany Book

Brilliant Publications

2

Published by Brilliant Publications Unit 10, Sparrow Hall Farm, Edlesborough, Dunstable, Bedfordshire, LU6 2ES Digital Edition converted and published by Andrews UK Limited 2010 www.andrewsuk.com e-mail: [email protected] website: www.brilliantpublications.co.uk The name “Brilliant Publications” and the logo are registered trade marks. Written by Sandra Mulvany Illustrated by Kerry Ingham Cover design Brilliant Publications Photography Brilliant Publications Printed in the UK © 2008 Sandra Mulvany (text); Brilliant Publications (photography, design and layout) The right of Sandra Mulvany to be identifi ed as the author of this work has been asserted by herself in accordance with the Copyright, Design and Patents Act 1988. Healthy Cooking for Secondary Schools (Book 2) is photocopiable from page 7 through to page 87 inclusive. These pages have the phrase ‘This page may be photocopied for use by the purchasing institution only’ at the bottom. They may be photocopied by the purchasing institution or individual teachers for classroom use only, without consent from the publisher. The material in this book may not be reproduced

Introduction Simple practical cooking is a fundamental life skill that all young people should be able to master by the time they leave secondary school. Through practical cooking, young people are empowered to make healthy choices themselves. These choices take place all the time: when we plan our meals, when we shop, when we store our food and when we cook it. At every stage of the cooking process, young people need to have the knowledge to turn these choices into informed choices. The understanding of food, nutrition and balanced diets, safety and hygiene is most successfully acquired through practical experiences. Through cooking and using a wide range of skills, ingredients and recipes, young people are given the chance to appreciate that cooking is for everyone. Healthy Cooking for Secondary Schools (Book 2) is part of a series of five books, providing a practical cooking programme for schools, designed to foster enthusiasm for cooking and give young people the tools to choose a healthy life. Each book contains 12 easy-to-follow recipes. For each recipe you will find: Skill focus for lesson –These become progressively more advanced as you progress through the series Theory – Providing information on where food comes from, nutrition, balanced diet and healthy eating Health and safety points. Each recipe appears in two formats, so that you can choose the format best suited to your students: Illustrated step-by-step format Traditional format The step-by-step format is particularly suited to lower ability groups. The instructions are the same in both versions, so you may use both in mixed ability classes. © Sandra Mulvany and Brilliant Publications

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How to Use the Resources All ingredients are based on two pupils sharing, and the timings will all fit into a double lesson of approximately 80 minutes. We recommend you use low-fat options where possible. Make a display using the Visual Lesson Structure Cards (pages 7–10) and pictures of the recipe and skill to be focussed on in the lesson (to download colour photos of the recipes, log on to www.brilliantpublications.co.uk/PAGE1025 and click on the recipe you want). Keep the skill, theory and health and safety point sheets to hand so that you can refer to them when demonstrating to pupils. (The language has been kept as simple as possible on these sheets, so you may wish to give copies to your pupils as well.) Choose the best format of the recipe to use for each pair of children and photocopy sufficient copies. The illustrated versions of the recipes can be photocopied onto either an A3 sheet (if space is an issue, fold it in half so that you view six steps at a time), or reduced to A4 size. If you place the recipes and other sheets in clear plastic wallets (or laminate them), they can be used again and again. Encourage children to gather together all the ingredients and equipment they need before starting. They could tick things off on their copy of the recipe. Demonstrate the recipe 2–3 steps at a time, introducing the skill, theory and health and safety points as you progress through the recipe. An important aspect of learning to cook is learning to work together. You may wish to display the Discussion cards on pages 11–12 (Communicate, Share, Help, Be pleasant) so that you can refer to these throughout the lesson. There are assessment sheets on pages 85 and 86 that provide a fun way of testing the practical and theoretical knowledge gained. The Certificate of Achievement on page 87 can either be used as an ongoing record or be given out when all the recipes in the book have been completed. Above all, have fun and enjoy cooking!

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© Sandra Mulvany and Brilliant Publications

Today We are Making

1 Today We are Learning

2 Healthy Cooking for Secondary Schools (Book 2) www.brilliantpublications.co.uk This page may be photocopied by the purchasing institution only. 7 © Sandra Mulvany and Brilliant Publications

Read Recipe

3 Wash Hands and Prepare

4 Healthy Cooking for Secondary Schools (Book 2) © Sandra Mulvany and Brilliant Publications www.brilliantpublications.co.uk 8 This page may be photocopied by the purchasing institution only.

Cook

5 Clear Away

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Tasting

7 We Have Learnt

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Communicate It is vital to have good communication in the kitchen. If you are working with a partner, it is important to say what you are doing and to agree on who does what. You have to talk about what you would like to do and listen to what your partner wants to do. Then you have to work out a way to make it fair for both of you. You can only come to an agreement if you talk together! You should also let others know if there are any dangers, such as you opening the oven or if water has been spilt on the floor. Talking is absolutely key to good cooking habits. The better you are at communicating, the better you are at cooking in a school kitchen.

Share Good sharing follows on from good communicating. If you have communicated well, you will have reached a fair decision about sharing. Sharing works best when it has been done fairly and everyone is happy. Sharing is particularly difficult if it involves doing something really exciting or really boring. You have to imagine that the other person feels very much like yourself. This can be hard to imagine, but it is an important lesson to learn. Sharing is a lot easier when you talk together about things.

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Help It is important to be able to help others, but it is also important to accept help from others. Help is a two-way thing. If you are offering your help to someone else, it is important that you choose your words carefully. Be kind in giving your help, as it can be hard to accept help given with harsh words. If you have communicated well, you will be able to help each other well. If you are very capable, offer your help kindly, but also let others help you in return, even if it is to do with something you feel you might already know about.

Be pleasant It is, in fact, very simple to be pleasant. Look at and listen to the person you are working with and notice something he or she does well. Then say something pleasant about that. You will soon discover that the more pleasant you are to people, the more pleasant they are back to you. You can also do something pleasant, like smile at a person or pat someone kindly on the back. Don’t just wait for someone to be pleasant to you; try to be the first one to say or do something pleasant.

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Bread Rolls

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How to Knead Dough The purpose of kneading dough is to develop and strengthen the gluten, a protein in the flour that gives bread structure. Gluten makes an elastic network which can trap the carbon dioxide released by the yeast. There are many methods of kneading dough. One method is to flatten the dough slightly, fold the dough over towards you, turn it 90 degrees, flatten it again, fold it over, turn it and repeat: flatten, fold, turn, flatten, fold, turn. If this is too complicated, then just fold and flatten and turn the dough in any given way.

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How Does Yeast Work? Yeast is a type of fungus. The instant active dry yeast we put in the flour is in fact dormant living organisms. These organisms wake up when the conditions are right for them: that is warmth, food and moisture. The yeast cells will feed on sugar, multiply and release carbon dioxide. The carbon dioxide rises in foods such as bread rolls and is captured by the gluten structure, forming small pockets of air. Remember that yeast is dormant when it is cold, wakes up when it is lukewarm and dies if it gets too hot. Therefore, we use lukewarm water to make the dough and, if possible, leave to ‘prove’ in a warm place.

Opening Oven Doors Be careful when you open a hot oven. You have to remember to be careful when you open a hot oven. Hot air rises. As soon as you open the oven door, the very hot air will escape and rise rapidly. Never put your face too close to the open oven, as you will burn your face. So: z

Stand to one side and squat down, open the door carefully and let the hot air escape before getting any closer to peer in.

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Bread Rolls Ingredients:

250g strong flour 1 sachet yeast

150ml warm water 1 tsp margarine

½ tsp salt

1. Turn the oven on 220˚C.

2. Weigh out the flour and add to bowl.

3. Add the salt and mix.

4. Add the margarine and rub in.

5. Add the yeast and mix.

6. Measure the warm water in a measuring jug.

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Bread Rolls (cont.) Equipment:

Mixing bowl Mixing spoon

Baking tray Measuring jug

Flour dredger Scales

Teaspoon

7. Add water, a little at a time, and form the dough.

8. Sprinkle some flour on the work surface.

9. Knead the dough for 10 minutes.

10. Shape into bread rolls and put on a baking tray.

11. Leave in a warm place for 10 minutes, if possible.

12. Bake in the oven for 10 minutes.

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Bread Rolls Ingredients: 250g strong flour 150ml warm water ½ tsp salt 1 sachet yeast 1 tsp margarine

Equipment: Mixing bowl Baking tray Flour dredger Tsp Mixing spoon Measuring jug Weighing scales

Instructions: 1.

Turn the oven on 220˚C.

2.

Weigh out the flour and add to bowl.

3.

Add the salt and mix.

4.

Add the margarine and rub in.

5.

Add the yeast and mix.

6.

Measure the warm water in a measuring jug.

7.

Add water, a little at a time, and form the dough.

8.

Sprinkle some flour on the work surface.

9.

Knead the dough for 10 minutes.

10.

Shape into bread rolls and put on a baking tray.

11.

Leave in a warm place for 10 minutes, if possible.

12.

Bake in the oven for 10 minutes.

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Cheese and Chive Picnic Bread

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How to Crack an Egg It can be hard to crack an egg. You have to be careful and firm at the same time. It is a good idea to crack the egg into a cup. This is because you have a hard edge to crack it on, and once you have cracked it, you can check that the egg is OK. Hold it carefully but firmly in one hand, hold the cup with the other hand, then crack it firmly and fairly hard on the edge. When it cracks, use both thumbs to open it up.

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Eggs and Hygiene Always wash your hands after touching an egg. Always wash your hands after you have touched an egg, whether you are cracking it or not. This is because both the eggshell and the inside of the egg could be contaminated with salmonella. Salmonella is a harmful bacteria that can give you a type of food poisoning. If you get salmonella poisoning, it will make you feel very ill for a couple of days. This can be avoided if you always wash your hands after touching eggs. Store eggs in a fridge and make sure you cook them properly.

Keep Your Work Area Tidy Always keep your work area tidy. This will mean taking your time to tidy away as you go. You might need to throw things in the bin, put things aside to wash or wipe the work surfaces. A tidy work surface is more hygienic and it makes it much easier to know what to do next.

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Cheese and Chive Picnic Bread Ingredients: 150g self-raising flour 50g cheese 2 tbsp chopped chives 75ml milk 1 tsp mustard

25g margarine 1 egg Salt and pepper

1. Put the oven on 200˚C.

2. Put flour, salt and pepper in the mixing bowl.

3. Add the margarine and rub in.

4. Grate the cheese and add it.

5. Cut the chives and add them.

6. Crack the egg into a cup and whisk it.

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Cheese and Chive Picnic Bread (cont.)

Equipment: Mixing bowl Sharp knife Whisk/fork Cup

Grater Teaspoon Baking tray

Flour dredger Chopping board Tablespoon Measuring jug

Mixing spoon Scales Pastry brush

7. Measure the milk into a measuring jug.

8. Add the egg and mustard to the milk.

9. Add the liquid little by little and mix to form a dough.

10. Sprinkle work surface with flour and knead dough.

11. Shape into rolls and put on a greased baking tray. Brush with egg.

12. Bake for 10–15 minutes.

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Cheese and Chive Picnic Bread Ingredients: 150g self-raising flour 25g margarine 50g cheese 2 tbsp chopped chives 1 egg 75ml milk 1 tsp mustard Salt and pepper

Equipment: Mixing bowl Flour dredger Mixing spoon Sharp knife Grater Chopping board Scales Whisk/fork

Teaspoon Tablespoon Cup Pastry brush Baking tray Measuring jug

Instructions: 1.

Put the oven on 200˚C.

2.

Put flour, salt and pepper in the mixing bowl.

3.

Add the margarine and rub in.

4.

Grate the cheese and add it.

5.

Cut the chives and add them.

6.

Crack the egg into a cup and whisk it.

7.

Measure the milk into a measuring jug.

8.

Add the egg and mustard to the milk.

9.

Add the liquid little by little and mix to form a dough.

10.

Sprinkle work surface with flour and knead dough.

11.

Shape into rolls and put on a greased baking tray. Brush with egg.

12.

Bake for 10–15 minutes.

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Rice with Leek, Onion and Courgette

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How to Use a Turner You use a turner to turn or move food around in a frying pan. This is to stop food getting burnt and to fry it evenly. Be careful when you do this because the food, the frying pan and the hob are all hot. Also, be careful not to scoop the food out of the frying pan. Always watch what you are doing and do it gently. Remember that you are in control. If the frying pan gets too hot, just take it off the hob and turn the heat down.

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Where Does Rice Grow? Rice is the staple (or main) food for over half the world’s population. It is grown in water fields called paddy fields, mostly in Asia. This is because the rice plants can live and grow well in water while the weeds find it more difficult. The fields are cultivated (prepared), and then flooded, ready for the young rice plants to be planted. Once the rice plant is full-grown and flowering, the water is drained, ready for the harvest. Rice needs humidity and sun to grow. Southeast Asian countries such as China, Indonesia and Thailand are the main producers of rice, but the USA (particularly California) also grows and exports rice.

Adding Ingredients to Hot Liquids Safely When you add rice to boiling water, make sure you remove the saucepan from the heat source, set it down somewhere safe where it’s not going to burn the surface and allow the steam to clear. When you add the rice, make sure you do it slowly and carefully so as not to get any splash-backs from the hot water. Always hold the saucepan handle with one hand to keep it steady.

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Rice with Leek, Onion and Courgette Ingredients: 75g rice 1 leek 2 tbsp soya sauce

1 onion Oil

1 courgette Water

1. Put water in a saucepan.

2. Add rice when water boils.

3. Wash the leek and courgette.

4. Cut the leek.

5. Peel and chop the onion.

6. Cut the courgette.

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Rice with Leek, Onion and Courgette (cont.) Equipment: Saucepan Frying pan Turner Colander Tablespoon Measuring jug

Sharp knife Chopping board

7. Put a little oil in a frying pan.

8. Add the onion.

9. Add the leek and courgette.

11. Add the soya sauce.

11. Simmer until all the liquid has been absorbed.

12. Drained and rinse the rice when cooked. Serve.

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Rice with Leek, Onion and Courgette Ingredients: 75g rice 1 leek 1 onion 1 courgette 2 tbsp soya sauce Oil Water

Equipment: Saucepan Frying pan Turner Sharp knife Colander Tablespoon Measuring jug Chopping board

Instructions: 1.

Put water in a saucepan.

2.

Add rice when water boils.

3.

Wash the leek and courgette.

4.

Cut the leek.

5.

Peel and chop the onion.

6.

Cut the courgette.

7.

Put a little oil in a frying pan.

8.

Add the onion.

9.

Add the leek and courgette.

10.

Add the soya sauce.

11.

Simmer until all the liquid has been absorbed.

12.

Drain and rinse the rice when cooked. Serve.

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Brown Bread Pudding

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How to Put in Layers Some recipes ask you to put ingredients in layers. This is easily achieved by doing one layer at a time. Bear in mind that some recipes might require you to start with a certain layer or finish with a certain layer, whilst this may not matter in other recipes.

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The Importance of Oven Gloves Always make sure you use oven gloves when you put a dish in the oven or take it out of the oven. Ovens are very hot, and if you touch any part of the inside of the oven, you will burn yourself.

Respect the Workplace! When you work in a school kitchen, it is very important to maintain good manners. This also means that you must remember to be kind to each other. Unkindness often escalates all too easily, and can turn into unpleasant situations quickly. This is, of course, very dangerous in a kitchen. Remember that, in a busy kitchen, people move around all the time and are attending to jobs. You can be kind by letting people get on with their job, by doing your own job and also by communicating and saying something kind to the people around you.

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Brown Bread Pudding Ingredients: 2 slices of brown bread Margarine 1 egg 100ml milk ½ tsp cinnamon 25g sultanas 25g sugar

1. Turn the oven on 190˚C.

2. Spread margarine on bread.

3. Cut bread into squares.

4. Add milk to bowl.

5. Crack egg into a cup and whisk.

6. Add egg to bowl.

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Brown Bread Pudding (cont.)

Equipment: Chopping board Oven-proof dish Scales

Teaspoon Mixing spoon Measuring jug

Knife Cup

Mixing bowl Whisk/fork

7. Add sugar to bowl.

8. Add cinnamon to bowl and mix.

9. Weigh out sultanas.

10. Layer bread and sultanas in dish.

11. Pour egg mixture over.

12. Cook for 25–30 minutes.

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Brown Bread Pudding Ingredients: 2 slices of brown bread Margarine 1 egg 100ml milk 1/2 tsp cinnamon 25g sultanas 25g sugar

Equipment: Chopping board Teaspoon Knife Mixing bowl Oven-proof dish Mixing spoon Cup Whisk/fork Scales Measuring jug

Instructions: 1.

Turn the oven on 190˚C.

2.

Spread margarine on bread.

3.

Cut bread into squares.

4.

Add milk to bowl.

5.

Crack egg into a cup and whisk.

6.

Add egg to bowl.

7.

Add sugar to bowl.

8.

Add cinnamon to bowl and mix.

9.

Weigh out sultanas.

10.

Layer bread and sultanas in dish.

11.

Pour egg mixture over.

12.

Cook for 25–30 minutes.

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One-pot Vegetable Pasta

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How to Check if Vegetables are Cooked You have to be careful not to burn yourself when you check if vegetables are ready. Take the saucepan off the heat source. Use a sharp knife and stick it into the vegetables while they are still in the water. Be very careful as the steam can burn as well as the hot water. If the vegetables feel hard, they are not ready. If they feel soft, they are ready.

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How is Pasta Made? There are many types of pasta of different shapes and sizes: spaghetti, penne, macaroni, fettuccine, lasagne, linguini and farfalle, to name but a few. Most pastas are made on a commercial scale and sold in packets in shops, but some people prefer to make their own fresh. Fresh pasta is made from fine white durum wheat flour and eggs combined to form a dough which is then kneaded until it is smooth, firm and quite elastic. It is then rolled out very thinly and cut into sheets or strips and dried before cooking. Sometimes people use pastamaking machines to cut the pasta into strips. Dried pasta is usually made from water and durum semolina (which is the ground endosperm of durum wheat). Eggs are sometimes added for colour and richness. The dough is kneaded and pressed in a “laminator”, which squeezes out most of the water. It is then heated, to kill all bacteria, then cut and dried.

Clean Up Spills Promptly Always clean or wipe up any spills promptly. Spills are major hazards in a kitchen because you, or other people, can easily slip on them.

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One-pot Vegetable Pasta Ingredients: 1 leek 1 carrot 1 parsnip 1 tin chopped tomatoes 1 stock cube 75g pasta (fusilli) 300ml water

1. Wash the leek.

2. Cut the leek finely and add to saucepan.

3. Peel the carrot.

4. Cut the carrot finely and add to saucepan.

5. Peel the parsnip.

6. Cut the parsnip finely and add to saucepan.

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One-pot Vegetable Pasta (cont.) Equipment: Chopping board Measuring jug

Sharp knife Saucepan Peeler Mixing spoon Tin opener Scales

7. Open the tin of tomatoes and add to saucepan.

8. Add pasta to saucepan.

9. Sprinkle stock cube in saucepan.

10. Add water to saucepan.

11. Put on the hob and bring to the boil.

12. Simmer for 10–15 minutes.

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One-pot Vegetable Pasta Ingredients: 1 leek 1 carrot 1 parsnip 1 stock cube 1 tin chopped tomatoes 75g pasta (fusilli) 300ml water

Equipment: Chopping board Sharp knife Saucepan Peeler Mixing spoon Measuring jug Tin opener Scales

Instructions: 1.

Wash the leek.

2.

Cut the leek finely and add to saucepan.

3.

Peel the carrot.

4.

Cut the carrot finely and add to saucepan.

5.

Peel the parsnip.

6.

Cut the parsnip finely and add to saucepan.

7.

Open the tin of tomatoes and add to saucepan.

8.

Add pasta to saucepan.

9.

Sprinkle stock cube in saucepan.

10.

Add water to saucepan.

11.

Put on the hob and bring to the boil.

12.

Simmer for 10–15 minutes.

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Wholemeal Scones

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How to Form Dough It can be quite hard to form dough. When you add the liquid, you need to know when to stop. The measurements of the liquid are not always exactly right, as a lot depends on the flour and other ingredients. Therefore, always add a little bit of the liquid at a time and stop when it “looks right”. It looks right when you can get your hands into it and not get sticky fingers. However, neither should it be too dry. If it is too dry, add a little more liquid. If it is too wet, add a little more flour, using a flour dredger.

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Baking Powder Produces a Gas Baking powder works by producing carbon dioxide bubbles. This happens when it gets wet and when it gets warm. This is what makes cakes spongy, because they are in fact full of tiny little air pockets. In Science, you may have done the experiment where you mix baking soda (a base) and vinegar (an acid) together to get a bubbling reaction. Baking powder works the same way. When you add water to baking powder, the dry acid and base react together to produce carbon dioxide bubbles.

Keep Walkways Clear It is important to keep walkways clear of obstruction and free from any clutter in a working kitchen. Bags, coats, chairs and/or other objects are a hazard if they are left in the way when you are busy cooking. If you were carrying hot liquids and accidentally fell over something, you could get seriously burnt or scolded. These items would also be a serious obstruction if there were a fire and the kitchen had to be evacuated quickly.

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Wholemeal Scones Ingredients: 100g wholemeal flour 1 tsp ginger 75g margarine ½ tsp salt 1 tbsp sugar ½ egg

1 tsp baking powder 100g plain flour 100ml milk

1. Put the oven on 200˚C.

2. Mix flours, baking powder, salt, sugar and ginger.

3. Add the margarine and rub it in.

4. Break an egg into a cup, then whisk.

5. Measure the milk in a measuring jug.

6. Pour half of the egg into the jug and mix.

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Wholemeal Scones (cont.) Equipment: Mixing bowl Pastry cutter Measuring jug Pastry brush Mixing spoon

Baking tray Rolling pin Whisk/fork Scales Flour dredger Measuring spoons

Cup

7. Pour the egg and milk mixture into the bowl and mix to form the dough.

8. Turn it out on a floured surface and knead.

9. Roll out to about 3cm thick.

10. Cut out and put on a greased baking tray.

11. Brush the tops only with egg.

12. Bake for 10–15 minutes.

© Sandra Mulvany and Brilliant Publications This page may be photocopied by the purchasing institution only.

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Wholemeal Scones Ingredients: 100g wholemeal flour 1 tsp baking powder 1 tsp ginger 75g margarine 100g plain flour

½ tsp salt 1 tbsp sugar ½ egg 100ml milk

Equipment: Mixing bowl Baking tray Rolling pin Pastry cutter Measuring jug Whisk/fork

Pastry brush Mixing spoon Flour dredger Cup Measuring spoons Scales

Instructions: 1.

Put the oven on 200˚C.

2.

Mix flours, baking powder, salt, sugar and ginger.

3.

Add the margarine and rub it in.

4.

Break an egg into a cup, then whisk.

5.

Measure the milk in a measuring jug.

6.

Pour half of the egg into the jug and mix.

7.

Pour the egg and milk mixture into the bowl and mix to form the dough.

8.

Turn it out on a floured surface and knead.

9.

Roll out to about 3cm thick.

10.

Cut out and put on a greased baking tray.

11.

Brush the tops only with egg.

12.

Bake for 10–15 minutes.

TIPS If the dough is too moist, add a little more flour from the dredger. Share one egg between two sets of partners after you have whisked it.

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Carrot Soup

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How to Chop an Onion It can be very difficult to chop an onion, not least because it can make your eyes water. First of all, you have to peel the onion, you do this by cutting off one end of the onion and peeling off the outer brown layers. Then halve the onion but leave the other end uncut. Place the halved onion flat side down and cut slices in it almost up to the cut end, but not through it. Turn it 90 degrees and slice it the other way. The uncut end helps to keep the onion together.

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Low Fat – The Healthier Option Although we all need a small amount of fat, it is easy to get too much of it. If you get too much, it contributes to weight gain, heart disease and some cancers. This is why people talk about low-fat diets being healthier. On top of this, there are good and bad fats. There are “saturated”, “monounsaturated” and “polyunsaturated” fats. The saturated fats are bad for you, as they can raise your cholesterol. These are found in hard fats such as butter and margarine. The monounsaturated and polyunsaturated fats, found in vegetable oils and fish, are better for you. They can, in fact, lower your cholesterol. The key is to replace bad fats with good fats and not eat too much of any type of fat.

Knives and Safety If you drop a knife, don’t ever try to catch it. Never try to catch a knife if you accidentally drop it. Just get out of the way and let it drop. If you did try to catch it, and didn’t move out of the way, you may well catch hold of the blade and cut yourself badly, or the knife may well end up stuck in your foot!

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Carrot Soup

Ingredients: 1 small onion 500ml water

3 carrots 1 tsp nutmeg

2 stock cubes Spray cooking oil

1. Peel the carrots.

2. Cut the carrots in small slices.

3. Peel the onion.

4. Chop the onion in small cubes.

5. Measure 500ml water in a measuring jug.

6. Heat a little spray oil in a saucepan.

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Carrot Soup (cont.) Equipment: Chopping board Sharp knife Saucepan Measuring jug Teaspoon Peeler Mixing spoon Hand blender

7. Fry the onion.

8. Add the carrot.

9. Add the water, stock cubes and nutmeg.

10. Simmer for 10–15 minutes.

11. Take off the hob.

12. Blend the soup. Bon appétit!

© Sandra Mulvany and Brilliant Publications This page may be photocopied by the purchasing institution only.

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Carrot Soup Ingredients: 1 small onion 3 carrots 2 stock cubes 500ml water 1 tsp nutmeg Spray cooking oil

Equipment: Chopping board Sharp knife Saucepan Measuring jug Teaspoon Peeler Mixing spoon Hand blender

Instructions: 1.

Peel the carrots.

2.

Cut the carrots in small slices.

3.

Peel the onion.

4.

Chop the onion in small cubes.

5.

Measure 500ml water in a measuring jug.

6.

Heat a little spray oil in a saucepan.

7.

Fry the onion.

8.

Add the carrot.

9.

Add the water, stock cubes and nutmeg.

10.

Simmer for 10–15 minutes.

11.

Take off the hob.

12.

Blend the soup. Bon appétit!

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Bread Sticks

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How to Sieve Flour Hold or rest your sieve over your mixing bowl. Add a small quantity of your weighed flour into the sieve and gently shake or pat the sieve so that the flour falls through into your mixing bowl. Never add in a large amount of flour because you run the risk of spilling it over your work surfaces. You can use the back of a spoon to gently smooth through any lumps that remain after sieving. You sieve flour to get rid of all the lumps in the flour. The sieving also adds air, which helps produce lighter bread. It is especially good to sieve flour that has been standing for some time. This is because the flour “settles” and becomes dense. The sieving fluffs up the flour again and improves the baking.

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What are Sesame Seeds? Sesame seeds are the seeds of a plant named Sesamum Indicum. It is native to Asia. Sesame seeds can be used in many ways. They can be added to bread or salads. They can also be ground and made into a paste called tahini, which is a major component of hummus. When the pods of the sesame plant are ripe, they will burst open with a pop and reveal the seeds inside. This may have given rise to the phrase “Open Sesame” from Ali Baba and the Forty Thieves.

Safety with Ovens Take care opening oven doors when people are around you. If you are about to open an oven door, you must tell people around you that you are doing so. It is simply a matter of saying loudly “Oven Open”, and making sure that people have understood it. For the sake of safety, it is always vital to have good communication in the kitchen. When an oven gets opened, it is very hot, and people must stand clear and give you enough space to put food in, or take it out, safely.

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Bread Sticks

Ingredients: 250g strong flour ½ tsp salt 1 sachet yeast 150ml milk ½ tsp caster sugar 2 tbsp sesame seeds *1dsp ground fennel (optional)

1. Put the oven on 200˚C.

2. Weigh the flour and sieve into bowl.

3. Add the salt, sugar and yeast and mix it.

4. Measure the milk in a measuring jug.

5. Pour into saucepan and heat lightly on hob.

6. Add lukewarm milk gradually to form dough.

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Bread Sticks (cont.) Equipment: Mixing bowl Mixing spoon Measuring jug Saucepan Baking tray Flour dredger

Scales Measuring spoons

7. Sprinkle surface with flour.

8. Knead dough for 5–10 minutes.

9. Cut into 12 equal pieces.

10. Roll out by hand into sticks.

11. Roll in sesame seeds and *fennel and place on greased baking tray.

12. Bake for 8–10 minutes.

© Sandra Mulvany and Brilliant Publications This page may be photocopied by the purchasing institution only.

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Bread Sticks Ingredients: 250g strong flour ½ tsp salt 1 sachet yeast 150ml milk ½ tsp caster sugar 2 tbsp sesame seeds *1 dsp ground fennel (optional) Instructions:

Equipment: Mixing bowl Mixing spoon Measuring jug Scales Saucepan Baking tray Flour dredger Measuring spoons

1.

Put the oven on 200˚C.

2.

Weigh the flour and sieve into bowl.

3.

Add the salt, sugar and yeast and mix it.

4.

Measure the milk in a measuring jug.

5.

Pour into saucepan and heat lightly on hob.

6.

Add lukewarm milk gradually and mix to form dough.

7.

Sprinkle surface with flour.

8.

Knead dough for 5–10 minutes.

9.

Cut into 12 equal pieces.

10.

Roll out by hand into sticks.

11.

Roll in sesame seeds and *fennel and place on greased baking tray.

12.

Bake for 8–10 minutes.

TIP The easiest way to get 12 equal pieces, is to first divide the dough into two equal parts and then divide these in half again. Then from each of these four pieces, divide equally into three.

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Pasta with Broccoli and Cheese

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How to Cut into Florets Florets are the clusters of flower buds that you can cut off a plant, like broccoli or cauliflower, for instance. You cut the florets off at the stalks. The florets keep branching off, so you have to decide how small or big you want them to be.

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What is Nutmeg? Nutmeg is the seed of an evergreen tree found in southeastern Asia. Nutmeg is best when it is freshly grated, though it can be bought as ground nutmeg. Nutmeg should only used in small quantities, as it has unpleasant side effects if consumed in big doses.

Carrying Hot Liquids Safely Be very careful when you carry saucepans containing hot liquid. This is because you can easily burn yourself or others if something is spilt. Use both hands to carry the saucepan or pot (the use of oven-gloves is essential if the pan doesn’t have heat resistant handles), and make sure that people are aware of what you are doing. Keep an eye on the saucepan as well as where you are going.

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Pasta with Broccoli and Cheese Ingredients: 100g pasta ½ tsp nutmeg

50g Cheddar cheese Water

100g broccoli

1. Put water in saucepan and bring to boil.

2. Cut the broccoli into florets.

3. Add pasta to boiling water.

4. Add broccoli to boiling water.

5. Grate the cheese.

6. Drain pasta and broccoli when ready.

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Pasta with Broccoli and Cheese (cont.) Equipment: Saucepan Grater Sharp knife Mixing spoon

Chopping board Oven-proof dish

7. Put the pasta and broccoli in a dish.

8. Add nutmeg.

9. Add cheese.

10. Mix.

11. Grill until cheese has melted.

12. Serve and eat.

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Scales

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Pasta with Broccoli and Cheese Ingredients: 100g pasta 50g Cheddar cheese 100g broccoli ½ tsp nutmeg Water

Equipment: Saucepan Grater Chopping board Sharp knife Mixing spoon Oven-proof dish Scales

Instructions: 1.

Put water in saucepan and bring to boil.

2.

Cut the broccoli into florets.

3.

Add pasta to boiling water.

4.

Add broccoli to boiling water.

5.

Grate the cheese.

6.

Drain pasta and broccoli when ready.

7.

Put the pasta and broccoli in a dish.

8.

Add nutmeg.

9.

Add cheese.

10.

Mix.

11.

Grill until cheese has melted.

12.

Serve and eat.

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Parmesan Thins

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How to Separate an Egg To separate an egg means to separate the egg white from the yolk. There are different ways to separate an egg. The easiest way is to crack the egg onto a small plate or saucer. Then place an egg cup over the yolk and then pour off the white into a separate container, while you hold onto the egg cup. You will find the entire yolk under the egg cup, separated from the egg white.

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Why Use a Cooling Rack? We place food that comes directly from the oven on a cooling rack. This is both to protect the table from hot food and to cool the food equally from all sides. Some cookies and biscuits come out of the oven quite soft and harden only on standing. The cooling rack ensures that they are cooled from the bottom-up as well as from the top-down.

Safety with Ovens Keep the oven door closed. It is important to keep oven doors closed, not only because hot ovens are very dangerous, but also, because hot air escapes easily from an open oven. This means that an oven will cool down very quickly when you open the door. You will also see that the indicator light comes back on after you have opened the door. This means that your oven is no longer at the temperature you want it to be. If you need to check your food, keep it to a minimum and be quick.

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Parmesan Thins

Ingredients: 50g plain flour 40g Parmesan

40g margarine Pinch of salt

1 egg yolk Pinch of mustard powder

1. Put the oven on 200˚C.

2. Weigh out the flour.

3. Weigh the margarine and add.

4. Rub in the margarine.

5. Separate the egg.

6. Add the egg yolk.

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Parmesan Thins (cont.) Equipment: Scales Mixing spoon

Flour dredger Mixing bowl Baking tray Egg cup Small plate Knife

7. Grate the cheese and add.

8. Add salt and mustard powder.

9. Mix to form a dough.

10. Roll into a log.

11. Cut into thin slices and put on greased baking tray.

12. Bake for 10 minutes.

© Sandra Mulvany and Brilliant Publications This page may be photocopied by the purchasing institution only.

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Parmesan Thins Ingredients: 50g plain flour 40g margarine 1 egg yolk 40g Parmesan Pinch of salt Pinch of mustard powder

Equipment: Scales Flour dredger Mixing bowl Baking tray Mixing spoon Egg cup Small plate Knife

Instructions: 1.

Put the oven on 200˚C.

2.

Weigh out the flour.

3.

Weigh the margarine and add.

4.

Rub in the margarine.

5.

Separate the egg.

6.

Add the egg yolk.

7.

Grate the cheese and add.

8.

Add salt and mustard powder.

9.

Mix to form a dough.

10.

Roll into a log.

11.

Cut into thin slices and put on greased baking tray.

12.

Bake for 10 minutes.

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Calzone

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How to Use a Flour Dredger When you use a flour dredger, try not to cover the whole table with flour. Simply use the flour dredger to sprinkle a thin dusting of flour on the worktop. The flour is an aid to stop your dough from sticking to the table. The dough will also pick up the flour as you knead it. If the dough begins to stick to the table or your fingers, just sprinkle on a little more flour.

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What is Protein Good For? Protein is found in meat (including pepperoni), milk, eggs, fish, pulses and nuts. Protein is a body building food. The body uses protein for growth and repair. Therefore, if children do not eat protein, they will not grow properly and they will not be healthy.

Safety with Ovens Ovens are also hot on the outside. Remember that ovens are hot on the outside as well. Therefore, do not touch the oven door or the sides of the oven without wearing oven-gloves. Even if the oven isn’t on, it may still be hot from previous use.

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Ingredients:

Calzone

175g strong white flour 1 sachet yeast 50g margarine 100ml lukewarm water ½ tsp caster sugar 2–3 tbsp tomato purée 50g Cheddar cheese 2 tbsp sweetcorn 50g pepperoni

1. Put the oven on 220˚C.

2. Weigh the flour and put in bowl.

3. Add the sugar and yeast.

4. Add the margarine and rub it in.

5. Add the lukewarm water and mix to form dough.

6. Knead on floured surface for 5–10 minutes.

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Equipment: Scales Mixing spoon Chopping board

Calzone (cont.) Mixing bowl Measuring jug Flour dredger Rolling pin Teaspoon Tablespoon Knife Baking tray

7. Divide in two and roll into circles.

8. Spread tomato purée and add sweetcorn and pepperoni.

9. Grate cheese and add.

10. Brush edge with water.

11. Fold over and seal edges.

12. Put in oven and bake for 10 minutes.

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Calzone Ingredients: 175g strong white flour 1 sachet yeast 50g margarine 100ml lukewarm water ½ tsp caster sugar 2–3 tbsp tomato purée 50g cheddar cheese 2 tbsp sweetcorn 50g pepperoni

Equipment: Scales Mixing bowl Measuring jug Mixing spoon Flour dredger Rolling pin Chopping board Tablespoon Knife

Teaspoon Baking tray

Instructions: 1.

Put the oven on 220˚C.

2.

Weigh the flour and put in bowl.

3.

Add the sugar and yeast.

4.

Add the margarine and rub it in.

5.

Add the lukewarm water and mix to form dough.

6.

Knead on floured surface for 5–10 minutes.

7.

Divide in two and roll into circles.

8.

Spread tomato purée and add sweetcorn and pepperoni.

9.

Grate cheese and add.

10.

Brush edge with water.

11.

Fold over and seal edges.

12.

Put in oven and bake for 10 minutes.

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Spaghetti Bolognese

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How to Brown Mince You don’t need to use very much oil to brown mince, because there is already fat in the mince. The white you can see in the mince is, in fact, fat. The less white there is, the better quality the mince is. When you are browning the mince in the frying pan, you have to move it around gently with a turner. Be careful not to push the mince over the edge. Remember that you are in control. If it gets too hot, just turn the heat down or even take the frying pan off the hob. When all the mince is browned, it is ready.

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What is Iron? Iron is a type of mineral mainly found in red meats, liver, kidney, eggs and oily fish. We need it to maintain a healthy body. Iron makes the red colouring in blood, also known as haemoglobin. The haemoglobin forms part of the red blood cells which carry oxygen particles around our body that are then released to the body cells that need them the most. So iron is very important. Iron is easier for our bodies to absorb if vitamin C is also present in your food. If you do not get enough iron, you will feel tired and can become anaemic.

Hot Pans Burn Surfaces Never put hot pans on the table. You have already learnt to: 1. Always move cautiously, never move quickly. Let other people know what you are going to do. 2. Always use both hands and oven-gloves if the pan doesn’t have “stay cool” handles. Now you must remember: Never to put hot pans directly on a table. This is because it will burn the table. Always have a cooling rack or a chopping board ready to put the pan on – or you could use a cool hob if there is one. Know what you are going to do before you pick up the pan.

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Spaghetti Bolognese Ingredients: 125g lean minced meat 250g pasta sauce 3 mushrooms 1 onion 1 clove garlic Spray oil 150g spaghetti Water

1. Put water in saucepan and put on hob.

2. Add spaghetti when boiling.

3. Peel and chop the onion.

4. Cut the mushrooms.

5. Peel and crush the garlic.

6. Spray a little oil on the frying pan and heat.

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Spaghetti Bolognese (cont.) Equipment: Chopping board Saucepan

Sharp knife Colander

Frying pan Garlic crusher

Turner Scales

7. Put the mince in and fry.

8. Add the onion and fry.

9. Add the mushrooms and fry.

10. Add the garlic and fry.

11. Add the sauce and simmer until ready.

12. Drain spaghetti and serve with Bolognese.

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Spaghetti Bolognese Ingredients: 125g lean minced meat 250g pasta sauce 3 mushrooms 1 onion 1 clove garlic Spray oil 150g spaghetti Water

Equipment: Chopping board Sharp knife Frying pan Turner Saucepan Colander Garlic crusher Scales

Instructions: 1.

Put water in saucepan and put on hob.

2.

Add spaghetti when boiling.

3.

Peel and chop the onion.

4.

Cut the mushrooms.

5.

Peel and crush the garlic.

6.

Spray a little oil on the frying pan and heat.

7.

Put the mince in and fry.

8.

Add the onion and fry.

9.

Add the mushrooms and fry.

10.

Add the garlic and fry.

11.

Add the sauce and simmer for 5 minutes.

12.

Drain spaghetti and serve with Bolognese.

TIP Check cooking times for the spaghetti. You want the sauce and the spaghetti to be cooked at the same time.

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What can you remember? (1) Take this quiz after Lesson 6. 1. What does yeast need to make dough rise? Warmth, food and moisture Cool and dry air

Windy conditions

2. What do yeast cells release? Carbon dioxide

Hydrogen

Oxygen

3. What temperature water should you add to yeast? Hot Cold

Luke warm

4. What disease could eggs be contaminated with? Chicken pox Salmonella

Polio

5. What should you always do after touching egg? Wash your feet Wash your hands

Wash your hair

6. Where does rice grow? In trees

In water fields

Underground

7. In which continent is rice mainly grown? Africa Asia

Europe

8. What should you always use when you put in or take out a dish from the oven? A hat Oven gloves Pyjamas 9. What is pasta made from? Barley

Durum wheat

Oats

10. What does baking powder need to make dough rise? Warmth and moisture Food Cool and dry conditions

Name __________________________ Date _______________

© Sandra Mulvany and Brilliant Publications

Score _______

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What can you remember? (2) Take this quiz after Lesson 12. 1. What does fat contribute to? Obesity, cancers & heart disease

Weight loss

Healthy living

2. Which type of fat is worst for you? Monounsaturated fat Polyunsaturated fat

Saturated fat

3. What does saturated fat raise? Your cholesterol

Your height

Your temperature

4. In which foods do you find protein? In fruit and vegetables In meat, milk and eggs

In salads

5. What does the body use protein for? For growth and repair For teeth and bones

For energy

6. What is iron? Metallic bones

A type of mineral

Bulging eyes

7. What does iron make? The red colouring in blood cells

The white in the eyes

You strong

8. What do red blood cells do? Carry waste products

Carry oxygen particles around the body

9. What makes it easier for our bodies to absorb iron? Vitamin C Fibre

Meat

10. What is the red colouring in our blood cells called? Dulux Morning Glory Haemoglobin

Hectagon

Name ______________________ Date _______________

Score ______

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Certificate of Achievement Healthy Cooking for Secondary Schools, Book 2 Name

Is Able to Knead Crack an Egg Use a Turner Put in Layers Check Vegetables are Cooked Form Dough Chop an Onion Sieve Flour Cut into Florets Separate an Egg Use a Flour Dredger Brown Mince

© Sandra Mulvany and Brilliant Publications

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