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TRANSCRIPT
Community Kitchen Digital Badges
Teaching Resource
Community Kitchen Digital Badges
July 2018
Created by Colette Ernst Food for Thought Community Kitchen Coordinator
Tumbler Ridge BC
with help from
Lindsay Miles-PickupFood Literacy Manager
Greater Vancouver Food Bank
Anissa WatsonCommunity Organizer
Literacy, Learning, Safety, and Local Health Food to SchoolStorytellers' Foundation
Hazelton, BC
and
Jacqueline RamdattLiterary Outreach Coordinator
Kitimat Community Services Society
Table of Contents
About Community Kitchen Digital Badges ........................................................ 3Digital Badge Verification Statements Level 1 .................................................................................................. 4 Level 2 .................................................................................................. 5Learning Outcomes for Community Kitchen Digital Badges ........................... 6 Key Teaching Resource Links .......................................................................... 7Recommended Teaching Materials and Discussion Points Intro ....................................................................................................... 9 Nutrition Education ............................................................................ 10 Food Preservation .............................................................................. 12 Time Management ............................................................................. 13 Social and Team ................................................................................. 14 Home Planning and Budgeting Skills ................................................. 15 Problem Solving Skills ........................................................................ 16 Food Systems ..................................................................................... 17Appendix of Resources A. Healthy Cooking Methods ........................................................... 18 B. How to Use Serving Size and & Daily Values ............................. 19 C. Food Label Basics ....................................................................... 21 D. Using the Nutritional Facts Table: % Daily Values ...................... 22 E. Storing Food Tips ........................................................................ 24 G Storage Life in the Fridge ........................................................... 26 F. Gathering Plants and Fungi ......................................................... 28 H. Tips for Washing Fruits and Veggies .......................................... 29 I. Time Management Steps ............................................................ 30 J. Planning Styles ........................................................................... 33 K. Why Do We Need Community .................................................... 35 L. Shopping Tips ............................................................................. 37 M. Best Buys .................................................................................... 39 N. Baking Substitutions ................................................................... 41 O. Ways to Change Recipes ........................................................... 42 P. Substitutions - Ways to Make your Recipes Healthier ............... 44 Q. Additional resources ................................................................... 49
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About Community Kitchen Digital Badges
The primary goal of the digital badges is to honour and recognize the achievements and progress of the participants in the community kitchen, and encourage them to continue to advance and build their skills.
There are two levels of Community Kitchen badges. Each badge covers six skill sections: Nutrition, Food Preservation, Time Management, Teamwork, Budgeting & Planning, and Problem Solving. The criteria needed to obtain a badge is embedded within each one.
While minimum number of hours has been included in each badge, the level of instruction should be adapted to the individual learner’s starting skills and knowledge. It is recommended that some form of assessment is used at the participants entry into the program to best fit the teaching material to that learner.
The holder of a Community Kitchen digital badge will have demonstrated skill and understanding of the six sections covered in the badge through practical class exercises, cooking, and group discussions. The Community Kitchen leader can choose to evaluate the learning through observation, written evaluations and/or assessment interviews.
These digital badges are offered through participation in the Decoda Literacy Solutions database.
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Community Kitchen 1Issuer DetailsName: Decoda Literacy SolutionsURL: http://www.decoda.ca/literacy-in-bc/badges/
Badge Details:Name: Community Kitchen 1Description: The holder of this badge has participated in the community kitchen program and has developed skills and understanding in the seven topics: Nutrition, Food Preservation, Time Management, Teamwork, Budgeting & Planning, Problem Solving and Sustainable Food Systems. Criteria: This badge holder can
• Understand the importance of a balanced diet and link between dietary choices and health.• Choose healthy, locally available, multicultural & traditional ingredients, and healthy cooking methods.
• Read food labels and ingredient lists and understands their purpose.• Demonstrate hygienic food practices, and safe food storage practices • Recognize the value in perishable and non perishable foods. • Recognize local and traditional food harvesting protocols.• Determine primary and secondary steps in recipes.• Understand the importance of community engagement.• Plan a two day menu on a budget that will prevent food waste.• Identify ingredient substitution options.• Understanding food origins and the how food systems affect our personal food choices.
Evidence: The holder of this badge has attended a minimum of 12 hours of Community Kitchen sessions, has participated in discussions and activities related to each of the seven topics, and demonstrated the ability to meet the criteria.
Verification Statements for the Community Kitchen Level 1 Participant Badge
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Community Kitchen Level 2Issuer DetailsName: Decoda Literacy SolutionsURL: http://www.decoda.ca/literacy-in-bc/badges/
Badge Details:Name: Community Kitchen Level 2Description: the holder of this badge has participated in the Community Kitchen program, has previously been awarded the Community Kitchen 1 badge, and has developed skills and understanding in the seven topics Nutrition, Food Preservation, Time Management, Teamwork, Budgeting & Planning, Problem Solving and Sustainable Food Systems.
Criteria: This badge holder can• Prepare a broad range of healthy locally available multicultural & traditional foods using the best cooking method to create a balanced meal.
• Choose healthy foods using labels and ingredient lists, and understand how to read and discern food claims.
• Demonstrate the use and value of food rotation in the kitchen. • Use basic preservation techniques to reduce food waste, and demonstrate an understanding of food safety risks associated with food storage and preparation.
• Identify foods most commonly associated with preservatives and washing techniques to remove preservatives from produce.
• Organize time and tasks in multiple recipes so they are ready at the same time.• Demonstrate community engagement, volunteer for tasks, and initiate ideas.• Create a healthy menu and list strategies to purchase healthy foods on a budget.• Evaluate a recipe’s cost by identifying most and least expensive ingredients• Increase a recipes nutritional value by substituting ingredients• Understanding the effect of food systems, sustainable choices and the impact of food waste.
Evidence: The holder of this badge has previously been awarded a Community Kitchen 1 badge. The holder has attended an additional 12 hours of Community Kitchen sessions, has participated in discussions and activities related to each of the seven topics, and demonstrated the ability to meet the criteria.
Verification Statements for the Community Kitchen Level 2 Participant Badge
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Learning Outcomes for Community Kitchen Digital Badges
Outcome Level One Level TwoNutrition Education Awareness of the importance of a
balanced diet and the link between dietary choices and health. Increased awareness of how to choose healthy locally available, and multicultural or traditional ingredients and foods.Increased knowledge of healthy cooking methods.Understanding of Food Labels and their purpose.
Understanding of how to prepare locally available and traditional ingredients and foods.Increased vegetable and whole grain consumption.Demonstrated ability to prepare a broad range of healthy foods.Ability to read food labels for specific information.Ability to read and understand food nutrition claims.
Food Cleaning and Preservation Skills
Understanding of how to clean perishable foods (fruits and veggies).Understanding of value of perishable and nonperishable foodsUnderstanding hygienic food cleaning and handling practices, and safe food storage practicesUnderstanding local and traditional food harvesting protocols.
Understanding of Food Rotation in the kitchen to prevent waste.Knowledge of produce most associated with pesticides (the dirty dozen) and those least (clean 15).Understanding food safety risks associated with food storage and preparation.Knowledge of vegetable and traditional food preservation techniques.
Time Management Skills Ability to read recipe and determine primary and secondary steps in order to have finished product done by a set time.
Ability to organize time and tasks in order to have more than one recipe completed and ready at the same time.
Social and Team Skills Increased sense of community and belonging: participant shares stories and assists with tasks.Awareness of importance of community engagement.
Increased sense of ownership in the program: participant brings new ideas and leads tasks/discussions.Participant is engaged in community building programs (volunteers and/or participates)
Home Planning and Budgeting Skills
Ability to menu plan using foods on sale and basic ingredientsAbility to menu plan to reduce food waste and stretch their food dollar
Understanding of how to create food budget Ability to evaluate food cost of a recipe.How to buy healthy food on a budget
Problem Solving Skills Basic awareness of food substitutions in recipes.Awareness of personal barriers to healthy living.
Ability to adapt recipe to increase nutrition.Participant is able to list steps and strategies to reduce barriers to healthy living.
Sustainable Food Systems List Food Systems three key components.Understanding food originsUnderstand the effect our food environment has on our food choices.
Understanding the impact of food systems on the local environment and economy Choosing and preparing foods to support sustainable eatingUnderstanding the impact of food waste.
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Key Teaching Resource Links:Nutrition and Healthy Lifestyle resources:1. Canada Food Guide can be downloaded from: https://www.canada.ca/en/health-canada/services/
food-nutrition/canada-food-guide/get-your-copy.html#a1 2. https://www.canada.ca/en/health-canada/services/food-nutrition/reports-publications/eating-well-can-
ada-food-guide-first-nations-inuit-metis.html3. Food Trackers can be found: https://www.canada.ca/en/health-canada/services/food-nutrition/cana-
da-food-guide/servings-tracker.html 4. Eat Well and Be Active Educational Toolkit can be downloaded from: https://www.canada.ca/en/
health-canada/services/food-nutrition/canada-food-guide/educators-communicators/eat-well-ac-tive-educational-toolkit.html
5. Canada Food Guide Educators Resource can be downloaded from: https://www.canada.ca/en/health-canada/services/food-nutrition/reports-publications/eating-well-canada-food-guide-resource-ed-ucators-communicators-2007.html
6. Physical Activity tips can be found here: https://www.canada.ca/en/public-health/services/health-pro-motion/healthy-living/physical-activity/physical-activity.html
7. Healthy cooking: http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_465750.pdf
8. Heart & Stroke Foundation Health Tips: http://www.heartandstroke.ca/get-healthy9. BC Dairy Foundation Nutrition Education flyers can be purchased or downloaded from: https://bcdairy.
ca/store10. American Heart Association Healthy Eating Toolkit: http://www.heart.org/HEARTORG/HealthyLiving/
HealthyEating/Nutrition/Healthy-Community-Food-and-Beverage-Toolkit_UCM_471733_Article.jsp#.WtVlKy_MxE4
Food Label Resources11. Focus on the Facts reading nutrition facts handout can be found at: https://www.canada.ca/content/
dam/canada/health-canada/migration/healthy-canadians/alt/pdf/publications/eating-nutrition/label-eti-quetage/serving-size-fact-sheet-portion-fiche-dinformation-eng.pdf
12. Using the Nutrition Facts Table handout can be found at: https://www.canada.ca/content/dam/canada/health-canada/migration/healthy-canadians/alt/pdf/publications/eating-nutrition/label-etiquetage/fact-fiche-eng.pdf
13. Nutrition Labeling presentation can be downloaded from: https://www.canada.ca/en/health-canada/ser-vices/food-nutrition/food-labelling/nutrition-labelling/educators/ready-use-presentation.html
Food Cleaning, Storage & Preservation14. The Dirty Dozen and Clean 15: https://www.produceretailer.com/article/news-article/2018-dirty-dozen-
and-clean-15-lists-released15. Safe Food Storage: https://www.canada.ca/en/health-canada/services/general-food-safety-tips/safe-
food-storage.html16. Canning website bernardin.ca, 17. Freezing: http://www.eatingwell.com/article/15848/how-to-freeze-16-fruits-and-vegetables/
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Social & Teamwork18. Five Ways to Wellbeing: https://issuu.com/neweconomicsfoundation/docs/five_ways_to_well-be-
ing?viewMode=presentation19. http://www.utm.utoronto.ca/health/health-promotion/mental-health/5-ways-wellbeing
Time Management20. Resource for Meal Planning: https://www.canada.ca/en/health-canada/services/tips-healthy-eating/meal-planning-basics.html#a1
Home Planning/Budgeting Skills21. Budgeting: https://www.thekitchn.com/top-10-tips-for-grocery-budgeting-grocery-intelligence-21117322. Life Hacker meals on a tight budget https://twocents.lifehacker.com/a-guide-to-planning-meals-when-
you-re-on-a-tight-budget-157320489223. Healthy Grocery Shopping on a Budget by Food Banks Canada: https://www.foodbankscanada.ca/get-
media/86cb2cb7-a23d-44ae-81c1-4362a1d51b22/fbc_Grocery-shopping-on-a-budget_en---FINAL.pdf.aspx?ext=.pdf
24. Other great resources by Food banks Canada can be found at: https://www.foodbankscanada.ca/Our-Work/Nutrition-Resources.aspx
Problem Solving25. Resource for overcoming barriers: https://www.canada.ca/en/health-canada/services/food-nutrition/
canada-food-guide/maintaining-healthy-habits/overcome-barriers.html26. Purpose of ingredients in baking: https://ueat.utoronto.ca/baking-ingredients-function/27. Common Ingredient Substitutions: http://dish.allrecipes.com/common-ingredient-substitutions/?inter-
nalSource=articlecard&referringContentType=search%20results&clickId=cardslot%205
Food Systems28. Definition of Sustainable Food systems: http://asi.ucdavis.edu/programs/sarep/research-initiatives/fs/
sfs/defining-sustainable-community-food-systems29. Food Security: https://foodsecurecanada.org/five-big-ideas30. Food systems & health: http://www.sustainabletable.org/271/food-personal-health31. Map of food origins: https://www.npr.org/sections/thesalt/2016/06/13/481586649/a-map-of-where-
your-food-originated-may-surprise-you32. Free Teaching Resources: http://www.foodspanlearning.org33. Sustainable Food System examples: http://tidescanada.org/focus/sustainable-food-systems/34. Food systems in BC: http://www.refbc.com/sites/default/files/Dialogue%20Report_Final.pdf35. Global verses community food systems: https://socratic.org/questions/what-are-food-systems-and-
what-is-the-difference-between-global-systems-and-comm36. Sustainable fishing practices: http://www.sustainabletable.org/898/sustainable-seafood-the-basics 37. Tips to help end food waste: https://davidsuzuki.org/queen-of-green/help-end-food-waste/38. How to re-purpose food waste: https://zerowastecanada.ca/tag/food-waste/39. Five Graphics on Food waste: https://globalnews.ca/news/2952243/food-waste-5-graphics-that-show-
just-how-much-food-we-throw-away/
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Recommended Teaching Materials and Discussion Points
Adult literacy classes should focus on the goals and skills desired by the participants as a launching pad for the lesson materials. Each participant will have valuable skills, ideas and insights that should be drawn out to enhance the class discussions and practical exercises.
The following is some suggested activities and discussion topics to achieve the outcomes of the digital badges including handouts and teaching resources.
Each outcome is broken into its two levels, and into topics of learning and/or discussion within each level, that can be used to create course material, teaching handouts or help focus the class to achieve the learning outcomes of the digital badges.
These outcomes have been created by collaborating with community kitchens across BC and attempts to address key learning outcomes that are relevant to all groups and can be achieved within twelve hours of community kitchen settings.
The seven learning outcomes are: 1. Nutrition Education 2. Food Cleaning and Preservation 3. Time management Skills 4. Social and Team Skills 5. Home Planning and Budgeting Skills 6. Problem Solving Skills 7. Sustainable Food Systems
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Outcome: Nutrition Education Level 1: 1. Awareness of importance of a balanced diet and link between dietary choices and health.
a. Understanding of food groupsi. Participants find their age in Eating Well with Canada Food Guide and the recommended
number of servings per day for each food group. (see resource link #1)ii. Participants discuss how this compares to their current eating patterns (Check on balance
brochure)b. Understanding of a balanced diet & the link between dietary choices and health.
i. Participants practice dividing foods they are using in a recipe into the food groups.ii. Discuss food groups as they relate to nutritional composition of different foods (Protein, Fat,
Carbohydrates).iii. Participants discuss different eating “lifestyles” (ie vegetarianism) and limitations due to health
(ie diabetes, gluten allergy)
2. Increase awareness of how to choose healthy locally available, and multicultural & traditional ingredients & foods.
a. Awareness of locally available, multicultural and traditional healthy food choicesi. Participants choose healthy choices from each food group based on their understanding of
healthy foods and then compare that to the Health Canada suggestions for healthy choices. ii. Refer to Eating Well with Canada Food Guide - First Nations, Inuit and Métis when discussing
healthy traditional foods. (see resource link #2)b. Understanding of portion sizes and ability to count food servings in a meal
i. Participants are able to break a meal into serving sizes and food groups and chart them using Health Canada Food Tracker
ii. Participants discuss how serving sizes differ from their perception and restaurant portions.c. Handout material: Eating well with Canada’s Food Guides (Health Canada) & Food Track Check on Balance (BC Dairy), Food Tracker (Health Canada)
3. Increased Knowledge of Healthy Cooking Methodsa. Healthy cooking practices
i. Participants discuss commonly thought of healthy cooking methods (stir-fry, grilling, broiling, poaching, steaming, baking) and what makes these methods healthy.
b. Healthy cooking in recipesi. Participants try healthy cooking practices and discuss pros and cons of methodsii. Participants practice adapting recipe to healthier cooking methods including multicultural and
traditional recipes.c. Handout material: Healthier Cooking Methods by American Heart Association (appendix A)
4. Understanding of Food Labels and their purposea. Food labels and purpose
i. Participants understand the four kinds of the food label and the purpose of each. (nutrition fact label, ingredient list, nutrition claims & health claims)
ii. Participants recognize which information on packaging provides facts and are regulated.b. Understanding how to read and meaning of daily values
i. Participants can determine from the daily values if a food has a lot of a nutrient or a little.c. Understanding ingredient list and how it is created
i. Participants can recognize the purpose of the ingredient list.ii. Participants understand the order ingredient are listed is by weight (not volume).iii. Participants can find the ingredient list on a food package and can list off the ingredient with
the largest amount.d. Handout material: Focus on the Facts & Food Label Basics (appendix B & C)
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Outcome: Nutrition Education Level 2:1. Understanding of how to prepare locally available & multicultural and traditional ingredients and foods.
a. Locally available produce discussion and practical experiencei. Local vegetables are used in dishes cooked in the community kitchen.ii. Vegetables are cooked in various ways to increase participants knowledge.iii. Discuss and practice including local and traditional produce in recipes including multi-cultural
dishes.b. Seasonal produce
i. Discussion and practice cooking, storing seasonal produce.ii. Participants show they can choose recipes using seasonal vegetables.iii. Discussion on usefulness of canned and frozen vegetables in cooking.
c. Handout: BC Food Mosaic (BC Dairy)
2. Increased vegetable and whole grain consumption.a. Discussion of current eating habits regarding whole grains and vegetables.b. Participants are encouraged to introduce recipes learned to their families and given opportunity to share how this went.c. Participants indicate during conversation that they are now using more whole grain and vegetable recipes at home.d. Handout: Food Track Check on Fibre (BC Dairy)
3. Demonstrated ability to prepare a broad range of healthy foods.a. Practical experience adapting recipes
i. Participants substitute whole grains in recipes (brown rice for white, whole wheat flour for bleached, quinoa for couscous…)
ii. Participants try adapting recipe to use healthy cooking method (bake vs deep-fry…)b. Practical experience choosing healthy recipes
i. Discussion on how to choose recipes that include multiple food groupsii. Participants can choose recipes that include healthy food choicesiii. Participants can choose recipes that implement healthy cooking techniques
4. Ability to read food labels for specific information.a. Participants are able to pick out or compare foods to find those lower fat, lower salt options from a selection of items using the fact labels.b. Participants are able to find foods that are lower in preservatives using the ingredient list.c. Participants can find and choose products that have high sources of specific nutrients from the %DV on the food facts label.d. Handout: Using the Nutrition Facts Table (appendix D)
5. Ability to read and understand food nutrition claims.a. Participants understand the regulations for nutrition and health claims allowed on packaging.b. Participants recognize how to evaluate food claims in articles and books
i. Discuss how to recognize education and training of person making claim (RD = Registered Dietitian).
ii. Demonstrate and practice critical thinking and research (fact checking) on nutrition claims found online or in magazine/books.
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Outcome: Food Cleaning & Preservation Level 1: 1. Understanding of basics to cleaning fruits and vegetables before preparation.
a. Practical demonstration on washing produce and hands on practice.
2. Understanding of perishable and non perishable foods and ideal food storage to prevent waste.a. Perishable food storage
i. Discussion about produce storage & longevity of produce (see appendix E)ii. Discussion on value of canned & frozen produce to extend availability Understanding of
package date and how it applies to expiration of meats and packaged perishable foods.b. Non Perishable food storage
i. Understanding of how light and temperature affect dry goods and spicesii. Discussion of best storage practices for canned foodsiii. Understanding of Best by Date and what it means to non perishable foods.
c. Handouts: Storing Food Tips (Appendix E)
3. Basic understanding of local and traditional food harvesting protocols. a. Gathering Plants and Fungi (Appendix G)
Outcome: Food Cleaning & Preservation Level 2:1. Understanding of Food Rotation in the kitchen to prevent waste.
a. Perishable food rotationi. Participants learn how to rotate older foods to front of fridge so that they get used first, and
share food rotation/organization techniques that can prevent food waste that they find work at home.
ii. Participants discuss the value of labeling foods & leftovers with dates to prevent food spoilage.
iii. Participants discuss value of menu planning in preventing food waste.b. Handouts: Storage life in the Fridge (Appendix F)
2. The Dirty Dozen & Clean 13 discussion and group thoughts. (see resource link #14)
3. Food Safety Knowledge pertaining to food storage & preservation is instructed. (See resource link #15)
4. Knowledge of vegetable and traditional food preservation techniques.a. Participants practice basic canning techniques for acid vegetables (pickles, tomatoes) (see resource link #16)b. Participants practice basic freezing techniques for fruits & vegetables (blanch & freeze, sugar syrups) & which fruits & vegetables freeze best. (See resource link #17)c. Participants discuss the value of drying foods and which foods can be dried successfully.
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Outcome: Time Management Level 1:1. Ability to read recipe and determine primary and secondary steps in order to have finished recipe done by a set time.
a. Discuss Time Management regarding shopping, menu planning and preparing food.b. Practice recipes that involve more than one step and that are formatted in different ways - for example some recipes list the prep steps like “grated, chopped” as a part of the ingredient list, others include it in the recipe steps.c. Discuss the time it took to prepare the recipe compared to how long the recipe said it would take, discuss how things could be smoother, what could be done differently.d. Discuss the cooking term: “Mise en Place” and how it affects the timing and preparation of a dish. (Mise en place is French for everything in its place).e. Handout: Time management Steps Section 1 - 2 (Appendix G)
Outcome: Time Management Level 2:1. Ability to organize time and tasks in order to have more than one recipe completed and ready at the same time.
a. Discuss Personal Planning Styles and how to use these when menu planning.b. Practice cooking two or three recipes that have different cooking times with the goal to get all dishes ready to serve at once. c. Discuss barriers to this in a small home kitchen and ways to work around these barriers. i.e.: not enough oven space for the dishes, not enough pots to cook all the items…d. Discuss how menu planning can reduce barriers to cooking a multi dish meal. i.e.: one baked dish, one salad and one dish on the stove.e. Practice by beginning cooking session by creating a plan for the day. Have group look at each recipe and predict which should be started first, second… including assessing prep time for each recipe.f. Give each person a chance to be “kitchen boss” in order to assess their learning.g. Handout: Planning Styles (Appendix H)
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Outcome: Social & Team Level 1:1. Being able to cook with and for others and appreciate the role of foods in community well-being.
a. Practice cooking new and diverse foods to build confidence and enjoyment.b. Discuss the value of shared meals in community and family as a group.
2. Increased sense of community and belonging: participant shares stories and assists with tasks.a. Include sharing time in the class by sitting down for a coffee and snack at some time during the session.b. When possible plan the following class menu and have all participants be involved in decision making.
3. Awareness of importance of community engagementa. Discuss benefits of volunteerism to individuals and to communities as a wholeb. Have group share stories of being involved in a community event or group.c. Handout: Why Do We Need Community (Appendix I)
4. Discussion point: 5 ways to wellbeing (see resource link #18 & 19)
Outcome: Social & Team Level 2:1. Increased sense of ownership in the program: participant brings new ideas and leads tasks/discussions.
a. Have group plan menu from recipe books brought to class either by instructor or participants.b. Provide opportunity for each participant to introduce a favourite recipe from their background to the group to cook in class.c. Discuss holiday meals as a group and have class share their experiences.d. Discuss family favourites and traditional/cultural meals and share ideas, try recipes as a group.
2. Participant is engaged in community building programs (volunteers and/or participates)a. Discuss volunteer opportunities in the community and individual’s involvement with these actives.b. Have group personal experiences with volunteering and the positives outcomes they have had.c. Plan and agree on an activity that the community kitchen can volunteer as a team in the community. (Recommend a half day activity to begin)d. Evaluate how the volunteer activity went as a group.
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Outcome: Home Planning/ Budgeting Skills Level 1:1. Ability to menu plan using foods on sale and basic ingredients
a. Basics of Meal Planning discussion with group to determine their level of planning. Discuss types of meal planning and pros and cons of each.b. Handout: Time Management Steps section 4 - 8 (Appendix G)
2. Ability to menu plan to reduce food waste and stretch their food dollara. Discuss bulk purchasing pro’s and con’s with group for perishable and non perishable foods. b. Practice planning a three day menu that uses items in the weekly flyer and uses the full amount of perishable foods (ie: all the broccoli) in order to prevent purchasing food that gets thrown away due to going bad.c. Handout: Time Management Steps section 9 - 11 (Appendix G)
Outcome: Home Planning/ Budgeting Skills Level 2:1. Understanding of how to create food budget
a. Discussion of what a reasonable food budget is and how location affects this. (see resource links #21-24)
2. Ability to evaluate food cost of a recipe.a. Discuss how one determines good value in foods.b. Using local flyers evaluate cost of produce and meats and rate them as a group based on if they seem a good value or not. c. Based on “low, medium or high” food cost evaluate two recipes and determine if the recipe seems something one could make on a tight budget.d. Handout: Eat Well and Be Active Lesson #4 Grocery Store Map Tip Sheet (resource #3 last page)
3. How to buy health food on a budget a. Discuss ideas from resource #22 “Life Hacker meals on a tight budget” with groupb. Ask for ideas and suggestions from group on how to buy food on a budgetc. Discuss how knowledge of food preservation can help cut food costsd. Handout: Shopping Tips & Best Buys (Appendix J & K)
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Outcome: Problem Solving Skills Level 1:1. Basic awareness of food substitutions in recipes.
a. Discussion about purpose of ingredients in recipes (See #26 in resource list)b. Discuss access to traditional and cultural foods and how to maintain one’s food culture within the restrictions of foods available. Work as group to find solutions to access of cultural foods, and substitutions possible in a recipe to allow traditional and multicultural recipes to be enjoyed.c. Handout: Baking Substitutions (Appendix L)d. Handout: Ways to Change a Recipe (Appendix M)
2. Awareness of personal barriers to healthy living.a. Discuss Eat well be active lesson #2 SMART Goals (See #4 in resource list)b. Discuss common barriers and brainstorm possible solutions.c. Discuss how food choices promote well-being.
Outcome: Problem Solving Skills Level 2:1. Ability to adapt recipe to increase nutrition.
a. Using Canada Food Guide pick a vegetable recipe and work as a group to evaluate if it using healthy vegetable choices.b. Using Eat Well and Be Active Lesson #4 Grocery Store Map Tip Sheet evaluate a selection of grain recipe choices and choose best options.c. Practice adding more leafy green vegetables into casserole and other recipesd. Practice substituting lean meats and lower fat dairy products in recipes and discuss results (see resource link #26).e. Handout: Substitutions - Ways to Make your Recipes Healthier (Appendix N)
2. Participant is able to list steps and strategies to reduce barriers to healthy living.a. Discuss ways to evaluate best solutions to reduce barriers.b. List top three solutions and discuss possible outcomes of each when used.c. Discuss concepts from resource #25 “Resource for overcoming barriers”
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Outcome: Sustainable Food Systems Level 1:1. Food systems three key components:
a. Food Production, Processing & Consumption (see resource link #28)i. Local Food Production: Demonstration of planting techniques & the factors affecting growthii. Food Processing: Group looks at how food is packaged and transportediii. Food Consumption: examine food disposal practices in homes and society.iv. Food Security and food systems (resource link #29)
b. Identify our place in the food system and our role in food sustainability. i. Examine Natural and human factors affecting food systemsii. Discuss how food sustainability affects personal health & that of our community (resource #30)
2. Understanding food origins (resource link #31)a. Imported foods
i. Identify fruits & vegetables commonly used in the community kitchen & their origin country.ii. Group discusses & identifies foods in their local grocery store that are imported.
b. Multi-cultural food and recipe origins i. Identify commonly enjoyed recipes that are viewed as multi-cultural and have group find out
the true origins of these foods (ie: icecream, noodles)
3. Understand the relationship between our food environment and our food choices. (Resource #32 Unit 3 Lesson 12)
a. Discuss how individuals local food environment affects our food choices.b. Group discusses how foods help retain our cultural connections.
Outcome: Sustainable Food Systems Level 2:1. Groups understands significance of food systems to our economy and environment (resource link #32)
a. Relationship between food systems and the environment (Resource link #32 Unit 1A)i. Discuss with group how food production affects the environment and vice versa.ii. Group discusses the impact of our food choices on the environment.
b. Relationship between food systems and local economyi. Look how money spent in your community flows along the food system pathway.ii. Examine how food choices affect local, provincial and global economy.
2. Supporting Food Sustainabilitya. Best local practices (resource link #33 & 34)
i. Examine sustainable food systems practiced in other communities ii. Brainstorm on ways your group can practice sustainable food systems: self-reliance,
community based food sources, fishing, hunting, foraging. b. Global sustainable food practices (resource link #35 & 36)
i. Examine pasture fed livestock, fishing practices, sustainable planting practices. (#32)ii. List sustainable food sources and how to determine if something is sustainable. (Resource link
#32 Unit 3 Lesson 10)c. Practice choosing and preparing foods to support sustainable eating.
3. Understanding the impact of food waste. (Resource link #32 Unit 3 Lesson 13)a. Group examines common causes of food waste
i. Share ways to reduce food waste during cooking and consumption (resource link #37 & 38)b. Discuss Impact of food waste on local and global economy and environment (resource link #39)
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Healthy Cooking MethodsHealthy eating is both choosing good foods and cooking them in a way that increases the nutrition and lowers added salt, fat and calories. Avoid cooking methods that add unhealthy fats (saturated and trans fats) or let the food cook in its own fat (deep frying and baking without a drip tray for example).
Healthier Cooking Methods:Baking: cooking food in the oven slowly with gentle heat lets the food cook in its natural moisture.Blanching: boiling food for a very short time (30 seconds) then plunging the food in cold water to stop the cooking. This creates tender crips vegetables.Braising or Stewing: cooking food slowly using heat from an oven or stovetop with very little liquid is a great way to tenderize meats and enhance flavours.Broiling: cooking food directly under a close heat source at high temperature in order to brown the outside.Grilling: cooking food on a rack directly over a heat source, this allows the fat to drip away from the food.
Poaching: cooking food in a simmering liquid over direct heat. This is a good method for fish.Roasting: Cooking food uncovered in the oven, this browns the food and moisture is evaporated away quickly. Use a drip wrack so meat does not cook in its own fat.Sautéing & Stir-frying: cooking food quickly in a small amount of oil or liquid over direct heat. (Watch the quality of oil used to prevent trans and saturated fats.)Steaming: cooking food over but not in boiling water helps keep the foods shape, texture and nutritional value.
Food Preparations Tips:Try preparing food with minimal salt, use herbs and spices, flavoured vinegars, peppers, garlic and citrus juice or zest to add flavour instead.Drain and rinse canned meats, vegetables and beans to remove extra oil and salt used in packing.Trim all visible fat from meat before cooking.Use skinless poultry or remove the skin before cooking if not grilling or roasting with a drip tray.Cook vegetables just long enough to make them tender-crisp. Some vegetables lose important nutrients when overcooked.
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Food Label BasicsThere are four things that can be found on a food item and it is important to understand which are useful and which are simply trying to sell you the food.
Notes & Ideas
Nutrition Facts show a suggested serving size and what nutrients are in that serving. Nutrients are what is healthy (protein) or unhealthy for us
Ingredient List all the ingredients for the food by weight from most to least. It is a source of information for certain nutrients and good for people with allergies or health concerns.
Nutrition Claims these are regulated statements. Can only be used if meets certain criteria.
Health Claims are also regulated. About what food can prevent.
INGREDIENTS: ENRICHED WHEAT FLOUR, SUGAR, SOYBEAN OIL, SALT, YEAST, MONOCALCIUM PHOSPHATE. MAY CONTAIN MILK AND SESAME.
“Good source of fibre”
“A healthy diet….”
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4% DV of fat is a little
20% DV of calcium is a lot
Yogurt
.
Using the Nutrition Facts Table: % Daily Value
The Nutrition Facts table gives you information on calories and 13 core nutrients. Use the amount of food and the % Daily Value (% DV) to choose healthier food products.
Follow these three steps:
LOOK at the amount of food Nutrition Facts are based on a specific amount of food (also known as the serving size). Compare this to the amount you actually eat.
READ the % DVThe % DV helps you see if a specific amount of food has a little or a lot of a nutrient.
5% DV or less is a LITTLE This applies to all nutrients.15% DV or more is a LOT
CHOOSE Make a better choice for you. Here are some nutrients you may want…
less ofFat
Saturated and trans fats
Sodium
more ofFibreVitamin ACalciumIron
Here is an example of how to choose: You are at the grocery store looking at yogurt. The small container (175 g) of yogurt you pick has a little fat (4% DV) and a lot of calcium (20% DV) – this is a better choice if you are trying to eat less fat and more calcium as part of a healthy lifestyle!
© Her Majesty the Queen in Right of Canada, represented by the Minister of Health, 2011. Également disponible en français sous le titre : Utilisez le tableau de la valeur nutritive : % de la valeur quotidienne.
HC Pub.: 100539 Cat.: H164-127/2011E-PDF ISBN: 978-1-100-19881-1
Nutrition FactsPer 3/4 cup (175 g)
eulaV yliaD %tnuomA
Calories 160Fat 2.5 g 4 %
Saturated 1.5 g 8 %+ Trans 0 gCholesterol 10 mgSodium 75 mg 3 %Carbohydrate 25 g 8 %
Fibre 0 g 0 %Sugars 24 g
Protein 8 g
Vitamin A 2 % Vitamin C 0 %Calcium 20 % Iron 0 %
V1
2
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How to CHOOSE
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How to make your perishable foods last the longest1. Use first check list for what spoils fastest and use it first. Make sure
perishables are in the coldest part of your fridge.2. Keep cold - bring an insulated container when shopping to prevent
temperature rise of frozen items. If you can’t do this then buy them last and group them together in car to keep cold. When you get home put frozen and refrigerated items away first.
3. Avoid crowding in the refrigerator; ensure good air circulation around each item. Over crowded items can result in fridge freezing food.
4. Airtight - A general rule of thumb is that you can rinse and prepare your produce and store in airtight containers in the fridge to extend their life. Another effective method is storing a paper towel in a ziplock bag with your produce items (lettuce, cucumbers, zucchini, etc) and that helps absorb the extra moisture from the produce and prevent early spoilage.
Foods:5. Lettuce - rinse and dry in salad spinner. Allow to sit 1 hour at room
temp until completely dry then store in airtight container in fridge. For bagged salads, don’t open until day you use. If lettuce begins to spoil, add it to a green smoothie so nothing goes to waste.
6. Bananas - buy in various stages of ripeness so that you can use as they ripen. Bananas in fridge will not ripen as quick and are edible (it’s only the skin that looks ugly). For over ripe bananas: peel and cut into chunks then freeze in air tight freezer bags and use in smoothies and baking. You can store bananas in freezer in skins but they will dry out unless wrapped in plastic.
7. Pears - store on counter until ripe then transfer to fridge in a paper bag. Or cool in fridge and then transfer to plastic bag then remove to ripen.
8. Apples and Oranges - these can be stored in same drawer in fridge. Apples give off a gas that ripens other fruit and causes it to spoil, but oranges are not affected by it.
9. Berries - freeze in ziplock bags (or if you want to wash them lie flat on baking sheets until frozen then store in bags until use). For fresh berries do not wash until use or they perish quicker.
Notes:
Storing Food Tips:
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10. Onions - keep these together with potatoes, winter squashes, and other vegetables and fruit that take time to ripen on a shelf in the kitchen. These can also be stored in the fridge to preserve them longer.
11. Celery - Lasts about 2 weeks. Can keep in original bag or cut into stocks and store in water.
12. Mushrooms - Store in brown paper bag or container that lets them breath, these will dry out after a week - consider using quickly or cook and store cooked in freezer for use later. Canned mushrooms are a good substitute in some cooked dishes.
13. Root vegetables - remove tops off carrots, beets and turnips and they will last from 2 weeks to 2 months (depending on size) in fridge. Store potatoes in a cool dark place to prevent from sprouting.
14. Winter squash and onions - To reduce mold growth in onions, whole pumpkin, marrows and squashes, store at cool room temperature under dry conditions, in a net or loose. In warm homes store squash in fridge.
15. Tomatoes - these ripen at room temperature away from the sun. When ripe store in fridge for 3-4 days. Longer storage for cooking is best done by freezing whole in freezer then plunge into boiling water to remove skins before chopping for use. To freeze chopped reverse this process.
16. Melons - when ripe core and remove skin and cut into portions (wedges or cubes) then store in fridge to extend shelf life. Cantaloupes have mold on their skin so wash all fruit before cutting up.
17. Bread - Store in Freezer if buying bulk. Bread will get freezer burned unless stored in freezer bags or used within a month or two.
18. Cheese & Butter- These two dairy items freeze very well. Cut it into 1 lb chunks and place in ziploc bags in the freezer until needed. Grated cheese lasts less time in fridge, store in freezer and use from frozen. Butter can be stored in the original box and pulled out also as needed.
19. Milk - lasts about one week. If you don’t think you can use it in time, buy less or freeze what you don’t use for baking before it expires. All other dairy lasts about two weeks.
Storing Food Tips continued
Notes:
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Storage Life in Fridge
The storage life of food in the coldest part of a refrigerator and freezerFood Expected shelf life in the homeSeafood 3 days fridgeMeat 3-5 days fridgeMinced Meat and Organ Meats 2-3 days fridgeCured Meats 2-3 weeks fridgePoultry 3 days fridgeMilk 5-7 days fridgeCream 5 days fridgeHard Cheese (depends on kind) 1-3 months fridgeSoft Cheese (Camembert /Brie) 2-3 weeks fridgeCottage, Ricotta & Cream Cheeses 10 days fridgeEggs in Shell 3-6 weeks fridgeButter 8 weeks fridgeMargarine, Oils and Fats 6 months (variable) fridgeAsparagus (cooked and raw) 5-7 days fridgeBroccoli raw cooked
7-14 days7-9 days
Carrots baby large fresh cooked
3-4 weeks4-5 weeks1 week
Cauliflower fresh cooked
7-21 days7-10 days
Celery whole bunch cooked
3-4 weeks1 week
Corn cooked and raw 5-7 daysCucumber fresh sliced
1 week1-2 days
Garlic fresh whole fresh chopped
1 month 1 week
Green Beans (cooked and raw) 5-7 daysKale raw cooked
1-2 weeks5-7 days
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Food Expected shelf life in the homeLettuce head romaine or iceberg leaf lettuce butter lettuce, chopped or loose leaves
7-10 days5-7 days3- 5 days
Mushrooms whole or cooked sliced
7-10 days5-7 days
Onion fresh whole fresh chopped frozenScallions (green onions)
1-2 months1 week6-8 months1-2 weeks
Parsnips fresh 1 month fridge, 6-9 months (blanched)Bell Peppers fresh whole green fresh whole red, yellow, orange fresh cut
2-3 weeks1-2 weeks1-3 days fridge, 4-6 months freezer
Potatoes russet white, gold, red or new sliced or chopped fresh cooked or baked or mashed
3-5 weeks pantry, 3-4 months fridge2-3 weeks pantry, 2-3 months fridge1-2 days fridge, 6-8 months freezer5-7 days fridge, 6-8 months freezer
Pumpkin whole cut fresh cooked frozen (from raw or cooked)
3-5 months fridge2-3 days7 days6-8 months
Fresh Spinach package unopened package or bunch opened
5-7 days3-5 days
Winter Squash whole chopped cooked
1-3 months2-5 days5-7 days
Sweet Potatoes or yams whole cooked
2-3 months fridge, 6-8 months freezer7 days fridge, 4-6 months freezer
Tomatoes fresh canned
1 week pantry, 2 weeks fridge7 days opened
Zucchini fresh uncut cooked
5-7 days7 days
Info thanks to: http://www.eatbydate.com/vegetables/fresh-vegetables/
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Gathering Plants and FungiTaken from Guide to Aboriginal Harvesting Rights
Gathering plants (other than timber) and fungi on public land that’s not a national or provincial park is generally allowed. But it’s not allowed if the plant species is listed in the Species at Risk Act and you’re harvesting on federal land.You can reduce your chances of being charged for harvesting plants and fungi if you:
• confirm with your community that how you’re harvesting is based on a traditional practice and consistent with any of your First Nation’s laws that may apply;
• harvest in an area traditionally used by your First Nation;
• harvest only for food, social, or ceremonial purposes; and
• don’t harvest species listed under the Species at Risk Act, on federal land. To read the list of species at risk, go to Canada.ca. In the search bar at the top right, put in “Species at Risk Public Registry.”
Find the full document at: http://aboriginal.legalaid.bc.ca/resources/pdfs/pubs/A-Guide-to-Aboriginal-Harvesting-Rights-eng.pdf
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Stay food safe: Before you start wash your hands for at least 20 seconds with soap and water. Clean all surfaces and utensils with hot water and soap, including cutting boards, counter tops, peelers and knives that touch fresh fruit or vegetables after using them.
Washing leafy green vegetables (kale, lettuce, Swiss chard, rapini, cabbage and pre-bagged greens like baby spinach).
1. For leafy vegetables like lettuce and cabbage, remove the outer leaves first and throw away any wilted/discoloured leaves.
2. Wash all leafy green vegetables, including pre-bagged greens under cold running tap water by rinsing in a colander. Drain (or use salad spinner) and pat dry with paper towel or clean towel.
3. Store leafy vegetables in clean paper towels or a tea towel in a sealed plastic bag in the fridge. Use produce within a week.
Tip: Washing your green leafy vegetables as soon as you bring them home will make them easier to use in salads, stir fries and other dishes when you need them.Tip for removing pesticides: Use a baking soda and water solution (1 oz to 100 oz water) is suggested for leafy greens. Follow same methods as running water then rinse and spin dry.
Washing fruit and vegetables with a rind (cantaloupes, oranges, mango, melons, pineapple, carrots, potatoes and squash.)
1. The reason you wash vegetables and fruit with a rind is because this prevents bacteria on the rind or peel from going into the food when you slice it.
2. Use a soft, clean produce brush to scrub vegetables and fruit under running water. Then pat dry. (Or soak a few minutes in baking soda solution then scrub and rinse to remove pesticides).
Washing mushrooms 1. The best way to wash all types of
mushrooms is to wipe them clean with a damp cloth or rinse them quickly in cool water then pat with a tea towel to dry.
2. It’s not a good idea to soak mushrooms because they will absorb water, which will make them spoil faster.
Washing berries (strawberries, blueberries, blackberries and raspberries.)
1. Wash berries just before you eat them. Otherwise they will spoil quickly.
taken from http://www.unlockfood.ca/en/Articles/Cooking-And-Food/Vegetables-and-Fruit/Everyday-Tips-for-Washing-Vegetables-and-Fruit.aspxand https://www.huffingtonpost.ca/nikki-fotheringham/heres-the-best-way-to-wash-fruit-and-vegetables-to-remove-pesticides_a_23335061/
Tips for washing fruits and veggies
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Time Management StepsFeel like Old Mother Hubbard? Cupboards bare? Purse empty? Here’s some suggestions.
PLANNING STYLES: 1. Determine your life patterns - are your days predictable? Do you like to have the same thing
for more than one meal? Or does your world change often and you can only see 3 days with certainty? This will affect how you manage your time and what you commit to.
2. Planning Style - do you have time and the ability to plan a three days, a week or a month of meals at one time. Do you prefer to shop once a week or more often? This will affect how far ahead you will plan meals.
3. Do you have time to batch cook? If so consider doubling favourite cost effective recipes and then you have enough food for two meals!
COLLECT RECIPES: 1. Collect recipes that your family loves, are cost effective & healthy. 2. Write notes on each recipe listing when you need to purchase
MORE THAN YOU NEED of a perishable ingredient you would normally have to shop for. This will cue you to plan a second menu item using those ingredients later in the week. Write down shopping list for each recipe.
3. Find healthy recipes that you can make that use “in stock” ingredients for days your cupboard is essentially “bare” and you need to use canned and dried goods to make ends meet.
4. Find make ahead recipes that you an batch cook and freeze for unexpected days when things go sideways.
5. Consider categorizing your recipes based on your lifestyle.
MAKE LISTS:6. Create a “always need” list as your grocery starter list of things you
buy frequently and use up quickly. Milk, bread, eggs for example.7. Keep a list accessible - tech lovers can use an app, but a simple
shopping list on the fridge is convenient and easy to add to at any time. (no batteries required)
8. Organize your list according to the shopping store layout to make shopping easier.
MENU PLAN:1. Plan your proteins first. Use items in your home or items on sale in flyers.2. Use recipes from your favourites list or find new ones to try. Recipes help you focus your
shopping on just what you need to feed your family. 3. Plan perishable foods into the menu early in the week. Use up items like salad greens, fresh
meats, and high water vegetables then use the more hearty items later in the week to avoid food waste.
4. To make best use of leftovers and half used items, plan for at least three dinners, then plan the rest of your dinners and lunches to use up extra perishable ingredients, especially proteins. This is called a food pyramid.
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5. SHOPPING:1. Choose the most stress free day to shop if possible. Eat first and plan
to take the time needed to shop wisely.2. Use “smart shopping” techniques learned in class. Remember what
aisles have the necessary ingredients, avoid the rest. Look for sales and look at prices carefully.
3. Be flexible - sometimes food isn’t available you want (or too costly), what can you use instead? Can you buy frozen instead?
STORING FOOD:1. Store your perishables at the front of your fridge so you don’t
overlook them.2. Break meats into meal size portions and freeze what you won’t need
in next two days - this minimizes waste. 3. Label foods with date received - this is especially important for
perishables and frozen foods that sometimes get lost in bottom of freezer and then get forgotten and freezer burned.
4. Rotate older “need to use first” foods to front of fridge, freezer and cupboards.
5. Keep cupboards stocked with healthy basics.
PREPARE:1. If possible plan a day or half day to prep veggies and other ingredients ahead for meals you
will be serving. Be aware some ingredients once cut up only last a few days - prep smart. Use food saving techniques.
2. Cut up snacks yourself: cheese sticks, sliced meats and veggie sticks are cheaper when you make them yourself. Cut them up and store for quick snacks or making lunches in a flash.
3. Label items ready with “for Dinner on…” so that it’s not accidentally eaten by hungry family members.
ALL HANDS ON DECK!1. Post your meal plan and recipes for the day in a visible spot - the first one home can start
getting the food ready.2. Give everyone a task - kids can help with finding ingredients, pots and even simple cooking
tasks. Including kids in meal planning and recipe finding may mean less picky eaters at the dinner table.
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COOK:1. Cook perishables first. Your meal and menu planning should have
the most perishable foods planned early in the week. Sometimes cooking them up will help them last another day.
2. Consider batch cooking. Make enough of the meal to feed your family twice then freeze half for later in the week or month.
SAVE TIME:1. Use slow cookers to your advantage on days you are not home to
man the stove. Consider other time savers (rice cooker, convection toaster oven, food processors) but don’t waste money and counter space on unused and unnecessary gadgets.
2. Think ahead - take a minute at the end of each dinner to look at the next two days meal plan. Most roast take about 2 days to defrost safely in fridge, smaller meats take 1 day. Make sure you have what you need ready and defrosted for the next dinner the night before so you are not scrambling the next day to come up with a plan B.
3. Use leftovers for lunches or make a “kitchen sink” soup at the end of the week to save one day’s meal prep.
SAVE MONEY & CHOOSE HEALTHY:1. If you bring home items you bought on sale and have no idea what to do with them you have
not saved money. Either choose your recipes based on the specials this week, or look for coupons based on the recipes you want, but only buy what is on your menu plan.
2. Keep in mind that many coupons/specials are for the more processed foods that you shouldn’t eat anyways and wouldn’t buy normally. Pass them by unless you have a healthy plan for them.
3. Choose fruits and veggies in season to keep costs down.
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Three Day Planning: This works great for people who prefer to shop twice a week, have a busy and varied schedule and like spontaneity. Casseroles, three dish meals using smaller meats and stir-pfrys/pastas work well with this.
1. Plan three proteins for dinners.2. Choose recipes that you can make in 1-2
hours.3. Plan snacks and lunches using leftover
foods, recipes and staple foods.4. Have at least one day a week that is “use
up the stuff” day where you create a stir-fry or pasta toss that can creatively use up perishables before your next planning session begins.
5. When purchasing proteins - divide them before freezing into meal size portions to speed defrosting later.
One Week Meal Planning: For people who have a pretty structured Monday to Friday and/or know a full week’s agenda in advance. Especially good if you only like to shop once a week.
1. Choose three proteins for dinners and choose two recipes using each.
2. Plan quicker prep meals using the more perishable foods for the first three days or for busy days. Then plan casseroles, slow cooker dishes or roasts for days in the week when you have more time to prepare them.
3. Consider batch prepping items like salads, snacks and pre-cooking meats for lunch & breakfasts to give yourself time to cook dinner.
4. On shopping day - plan a “use what’s in the kitchen” meal to help reduce food waste and clear space for new groceries.
5. Plan an additional “emergency quick meal” for that time when something comes up.
Planning Styles
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Monthly Meal Planning: This isn’t for the faint of heart and required the most organization. For those who head out of town and Bulk Shop at Costco or purchase large amounts of non perishables and frozen foods when on sale. This may be the best choice to keep from having foods forgotten in the bottom of the freezer. Good for large families where every penny counts and the food budget has to spread as far as possible.
1. Take the months calendar and hold a family meeting. Write down all events in the month (hockey practices, dance recitals…) and days you know you will be working long hours or have meetings.
2. Determine what days your family needs a quick meal and what days you can cook something more complicated. Also determine who is likely to be home for dinners - and who will need something “bagged to go”.
3. Choose a variety of recipes, dishes that yield leftovers, dishes that are “no-cook” and dishes that require more time so that cooking always fits into your schedule.
4. Use the skip a day technique for leftovers. If you cooked with potatoes on day one, skip a day and use the leftovers day three.
5. Plan to Iron Chef leftovers into something new once a week.
6. Focus on Dinners and keep breakfasts and lunches simple and more repetitive to make your menu planning simpler.
7. Have one “Open” day a week to allow some flexibility to move a menu if you get asked out for dinner or if a sale item comes available that you can’t store for the following month.
8. Shop wisely - stock up on discounted items, use flyers and buy bulk when it’s affordable. Then plan on using these items in the next planning session.
9. Rotate food - go through your freezer and cupboards carefully at the end of each month and plan as many items as possible into the next month before putting together your shopping list.
Planning Styles continued...
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WHY DO WE NEED COMMUNITY?EVERYONE BENEFITS FROM A STRONG COMMUNITY.
WRITTEN BY JAY YARBROUGH
COMMUNITIES THRIVE WHEN PEOPLE ARE BETTER CONNECTED.
Being active within our society helps individuals feel less lonely, have a more vital and interesting life, find mates, stay healthy and feel happier. We feel connected, important, significant, appreciated and safe. Being active within our society brings us inspiration, helps us succeed in business and helps us find our way in life. Participating in our local community helps us fulfill our need of purpose.Communities thrive when people are better connected. Local economies expand, businesses succeed, education grows, support systems become more efficient, etc.When things become difficult, it’s those who have a strong community support system that are best off. Imagine if a natural disaster occurred ~ wouldn’t it be better to turn to people you knew you could trust for help? Imagine if you became ill, couldn’t a community of people who cared about you make you feel better? Of course they could!
HOW DO PEOPLE GET DISCONNECTED FROM THEIR COMMUNITY?With online social media, entertainment, virtual worlds, email and chat, it’s easy to become engrossed in a computer. It’s a modern day reality that people turn to their computers for connection to others. This can be a great thing but it can also go too far and we can become detached from our local, physical world society.
Computers are usually at their best when used as a tool to accomplish tasks and not as a portal into an online existence that dominates our life. Online communities have become very real, significant and help millions feel more connected, but they must not take the place of our physical life community.It’s also common for people to find jobs online and to move to different locations around the world. This uproots us and detaches us from the local society we grew up in, forces us to make new friends and establish ourselves in a new community.
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HOW CAN I GET INVOLVED IN MY LOCAL COMMUNITY?Getting active in our community does require effort but it’s well worth it. Remember that energy you put into it will certainly come back to you.Check out the side bar for suggestions on simple things to get you started.
• Smile
• Meet your neighbours
• Be kind to people around you
• Say hello to those in your community and people at work
• Forget about yourself for a while and take the time to get to know others
• Greet new members of your community
• Become active in community events
• Join local groups or clubs
• Volunteer
• Buy from local businesses
• Get to know people from different backgrounds or ethnicity’s
• Become active in local school systems
• Organize local gatherings or parties (block parties)
• Spend more time outside and away from television or computers
Remember, understanding the importance of community and becoming more active within yours will greatly increase your quality of life. After all, no one wants to live a lonely and detached life. Now get out there and smile!
Taken from Kerney Area Chamber of Commerce blog
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Read Labels Ingredients are listed in descending order of proportion by weight, meaning that the main ingredients are listed first.
Where possible, choose whole foods or foods with fewer ingredients and ones you understand.
Fruits and Vegetables Weigh fresh vegetables to estimate cost.
Choose frozen vegetables instead of tinned; they are less expensive, lower in sodium.
Substitute less expensive vegetables for more costly ones.
Look for Deals Generic and in-store brands are usually cheaper.
When produce is priced by “each” choose the largest items possible.
If you have access to a freezer, items can be bought in larger quantities on sale and frozen for future use.
Meats, Fish & Poultry Check the price per kilogram and choose less expensive cuts of meat.
Pay attention to the amount of bone and fat in meat you may be paying for food waste.
Shopping Tips
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Shopping TipsBe Prepared Keep a Log - know what a good price for regular items are and refer to it when you see specials. Buy when prices are low.
Plan menu for a week or 2-3 days then write out a list of shopping items needed and stick to it.
Know the Grocers Tricks The most expensive brands are kept at your eye level. Better deals can be found on the upper and lower shelves.
Notice how milk is right next to cookies? Grocery store planners hope you’ll pick up non essentials on the way.
Eat First Shop on a full stomach - you will buy less snacks
Shop when you have time and energy - it’s easier to make wise choices.
Shopping Tips information adapted from Community Kitchen Best Practices Toolkit: A Guide for Community Organizations in Newfoundland and Labrador, www. foodbankscananda.ca and www.moneycoach.ca.
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Notes & Ideas
Each aisle has items that are generally the best value and most economical to purchase. Here are a few suggestions for each food group.
Best Buys
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Notes & Ideas
Best Buys
Best Buys Charts from www.foodbankscanada.ca
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Ways to Change a RecipeChange like for likeFor example, swapping chicken for fish is okay as they are lighter meats, whereas swapping beef for fish might not work (depending on the recipe) because of the cooking times or flavours used. Changing one vegetable for another isn’t a problem in a soup or stew but may not work in baking.
Adjust the timeHarder vegetables, tougher pieces of meat or bigger pieces of food will take longer to cook so adjusting the cooking time will be necessary. Always take this into account when adjusting a recipe.
Adjust the liquidIf you’re swapping the type of carbohydrate, for instance white rice for couscous or brown rice for white, you’ll have to adjust the liquid content. Couscous uses a lot less water than rice, and white rice uses less than brown rice. Check the packet for instructions or follow these guidelines or these.
Learn about substitutesFor your flavouring ingredients you can change ingredients based on their substitutes. For example use Greek yoghurt instead of cream for a lighter option, or if you don’t have that half cup of wine replace it with a half cup mix of vinegar and juice (apple juice for white wine and grape juice for red). There’s plenty of other substitutes you can learn about too – check out the substitutions pages for ideas.
Go with corresponding flavoursGo like for like on flavours too. So if you’re out of sweet chili sauce you could use a mix of dried chili flakes and brown sugar to give you the corresponding sweet and chili flavour you need. Mix the two with a little cornflour and water to create a sauce base for a stir-fry.
Use a different cut of meatSometimes the recipe calls for a whole chicken when you’ve got chicken breasts instead. Or the recipe uses a porterhouse steak when you’ve got minute steak. Usually you can swap the cut of meat, adjusting the cooking time, and you’ll still have a great meal. This works especially well when the meat is cooked with spice rubs and marinades. A general guide however is that the tougher the meat the more liquid it will need to keep it moist during cooking and the longer it needs to cook, so you might need to play around with that.
Change the cooking techniqueIt’s best to change the cooking technique to one you know, but you need to understand the type of food you’re cooking. For instance, a tougher cut of meat needs longer to cook so switching from oven cooking to quick frying means the meat will stay tough (or chewy and gross). Switching to pan frying is okay as long as you are going to simmer that tough cut for a while so it breaks down and becomes soft. Vegetables can be cooked any way you like so its much easier to switch cooking techniques.Taken from: http://www.spicedanecdotes.com/2015/10/can-you-make-a-recipe-suit-your-own-tastes/
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BAKING HACKS1. Black beans for flour
When baking, swap out 1 cup flour for 1 cup black bean puree (about a 15oz can).
2. Whole wheat flour for white flourFor every cup of white flour, substitute 7/8 cup of whole-wheat.
3. Unsweetened applesauce for sugarYou can sub sugar for apple sauce in a 1:1 ratio, but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4 cup.
4. Unsweetened applesauce for oil or butterOn your first try, only try swapping out half the fat (so a recipe using 1 cup of oil would use 1/2 cup oil and 1/2 cup applesauce). If you can’t tell the difference with that swap, try swapping a bit more of the fat next time around.
5. Almond flour for wheat flourA word of advice: almond flour is much heavier than other baking flours, so when subbing go 1/4 cup at a time (so 1 cup wheat flour would become 3/4 cup wheat flour and 1/4 cup almond flour). Or, if it’s all or nothing for your recipe, remember to increase the amount of rising agent (by about 1/2 teaspoon per cup of almond flour added) to account for the extra weight.
6. Avocado puree for butterThey’re both fats (albeit very different fats) and have nearly the same consistency at room temperature. The creaminess and subtle flavour of the avocado lends itself well to the texture of fudge brownies and dark chocolate flavourings. Check out this recipe for perfect proportion guidelines. It can take some experimenting to get this swap perfect, but generally, using 1 cup of avocado puree per cup of butter works.
7. Brown rice cereal with flax meal for Rice CrispiesBrown puffed rice has the same texture as conventional white rice, but with half the calories. The flax adds extra fiber, omega-3 fatty acids, and phytochemicals to the mix without compromising flavor!
8. Natural peanut butter for reduced-fat peanut butter
9. Vanilla for sugarYou can’t sub this one in equal ratios, but next time you’re whipping up some cookies, try cutting 2 tablespoons of sugar and adding an extra 1/2 teaspoon of vanilla extract.
10. Mashed bananas for fatsThe creamy, thickening-power of mashed (ripe!) banana acts the same as avocado in terms of replacing fat in baking recipes. The consistency is ideal, and the bananas add nutrients like potassium, fiber, and vitamin B6. One cup of mashed banana works perfectly in place of 1 cup or butter or oil!
Substitutions - Ways to Make your Recipes Healthier:
I didn’t have potatoes, so I substituted rice
I didn’t have paprika , so I used a different spice
I didn’t have tomato sauce, so I used tomato paste
A whole can not a half can, I don’t believe in waste
A friend gave me this recipe, she said you couldn’t beat it
There must be something wrong with her I couldn’t even eat it!
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11. Nut flours for flourA word of caution: Nut flours don’t rise the same way as wheat flour so an additional rising agent might be needed when replacing more than ¼ cup of wheat. Many gluten-free blogs detail how to streamline nut flour-based baking. These flours are typically higher in calories and fat, they also have more fiber and protein. Nut flours do tend to be heavier than classic wheat, so make sure to up the amount of baking powder and baking soda in the recipe so the dough can rise as normal, or try replacing only part of the flour in a recipe with nut flour.
12. Coconut flour for flourHigh in fiber and low in carbohydrates, coconut flour is a great partial substitute for wheat flour in baking recipes. Be careful, though—using more than half a cup at a time could allow the flour’s bitterness to take over. Substitutes can be tricky in baking, so when using coconut flour, be sure to add an equal amount of extra liquid! In baked goods, you generally want to substitute only 1/4 to 1/3 cup of coconut flour for 1 cup of wheat flour. (Take a look at this easy-to-understand chart for more specific substitution instructions!)
13. Meringue for frostingMade from just egg whites and sugar, meringue can be a great fat-free substitution for traditional frosting. Feel like going a step further? Take a torch to it. Lightly charring the edges of the meringue can add a nice caramelized flavor. (Not to mention a cool visual effect!)
14. Graham crackers for cookies (in pie crusts)Reduced-fat graham crackers offer the same consistency and flavor with about half the calories of the conventional options.
15. Marshmallow Fluff for frosting16. Evaporated skim milk for cream
This substitute is an even swap, too (1 cup cream = 1 cup evaporated milk)!
17. Stevia for sugarA recipe calling for 1 cup of sugar should be swapped for 1 teaspoon liquid stevia (or about 2 tablespoons Stevia powder).
18. Prunes for butterCombine 3/4 cup prunes with 1/4 cup boiling water, and puree to combine. Sub in equal amounts in most dark baked good recipes like brownies!
19. Cacao nibs for chocolate chipsOpting for these unprocessed (or at least less processed) morsels cuts out the additives and added sugar in chocolate, while also delving out a healthy dose of antioxidants.
20. Chia seeds for butterCombine 1 tablespoon chia seeds with 9 tablespoons water, let sit for 15 minutes, and you get a gel that’s the perfect consistency to stand in for fat in baking recipes. One word of caution: don’t try to cut out all the fat with this substitute—it works best when subbing an equal amount of this mixture for half of the fat in a recipe.
21. Chia seeds for eggsSurprise! Combining 1 tablespoon chia seeds with 1 cup of water left to sit for 15 minutes yields a perfect 1-to-1 egg substitute for baking. (But we probably wouldn’t suggest subbing chia for butter and eggs in the same recipe!)
Substitution TiPs:NUt flour: replace 1/4 of the flour only
for best results.
Coconut flour: replace only 3 Tbsp of the flour for best results
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22. Flax meal for eggsThis one’s an old vegan trick. Mix 1 tablespoon ground flax seeds (aka flax meal) with 3 tablespoons of warm water and whisk with a fork to combine. Now let it sit in the fridge for 5-10 minutes before subbing for 1 egg in any baked recipe. Voila!
SMARTER CARBS1. Brown rice for white rice
When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients (like fiber). Opt for brown rice for a fuller nutritional profile.
2. Quinoa for couscousWhile couscous is made from processed wheat flour, quinoa is a whole-grain superfood packed with protein and nutrients. Bonus points: They have almost the exact same texture.
3. Zucchini ribbons for pastaThin strips or ribbons of zucchini are a great stand in for carb-packed pastas. Plus, it’s one excuse to skip the boiling—simply sautee for a few minutes until soft.
4. Turnip mash for mashed potatoesWhile one cup of mashed potatoes made with whole milk racks up about 180 calories (and that’s before the inevitable salt and butter), a cup of mashed turnip (which doesn’t need milk or butter to get that creamy consistency) has only 51 calories. Add some fresh herbs in place of the salt and it’s a much healthier stand-in for classic mash.
5. Grated steamed cauliflower for riceCut both calories and carbs with this simple switch. The texture is virtually the same, as is the taste.
6. Mashed cauliflower for mashed potatoes. Mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference. Or, try mixing half potato, half cauliflower.
7. Rolled oats for breadcrumbsWhile breadcrumbs can pack extra sodium, using rolled oats seasoned with herbs is a great way to sneak another whole grain into any meal.
8. Whole wheat pasta for regular pastaJust as with bread, whole wheat pasta beats regular with a higher fiber content and about 50 fewer calories per serving (depending on the brand).
9. Crushed flax or fiber cereal for bread crumbsCrushing a fiber-rich cereal and mixing it with some herbs makes an easy lower-sodium substitution for traditional breadcrumbs.
10. Spaghetti squash for pastaRoasted and pulled apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta. One squash will make between two and three servings.
11. Pita for breadOne 4-inch whole-wheat pita runs around 80 calories and only 1 gram of fat (though there is some variation from brand to brand). Two slices of whole-wheat bread typically comes in at around 138 calories!
12. Lettuce leaves for tortilla wrapsIt’s not a perfect swap, but forgoing the carbs for fresh lettuce is a fun (and easy) switch that can lighten up any wrap or taco dish.
add whole grains!opt for brown rice for a fuller
nutritional profile.
Using rolled oats seasoned with herbs is a great way to sneak in
another whole grain into any meal.
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13. Corn tortilla for flour tortillaHalf the calories and fat.
14. Whole wheat bread for white breadYou’ve heard it all before, but it’s just that important! Whole-grain wheat beats out processed white with a complete nutrition profile and better flavor and texture
15. Quinoa for oatmealCooked with milk (cow, almond, hemp—whatever’s on hand) and some cinnamon, quinoa makes a perfect protein-packed hot breakfast.
16. Steel-cut oatmeal for instant oatmealChewy and a little crunchy, these guys are nothing like their instant oatmeal cousins. While rolled oats are—literally—rolled into a flat grain, steel cut oats are diced whole grains that maintain more of their fiber-rich shell. Rich in B vitamins, calcium, and protein, steel-cut oats also lack the added sugar that often comes with instant varieties.
HEALTHIER PROTEINS1. Dry beans for canned beans
Canned beans are convenient, sure, but they also tend to have excess sodium and plenty of preservatives. Plus, even though the canned versions are dirt cheap, dried beans are even cheaper! It may take a little more work (just some simple soaking and boiling), but this switch is still well worth it.
2. Egg Beaters for egg yolksA solid substitution for many egg dishes (like omelets or frittatas)—and even for something more complicated, like Hollandaise sauce.
3. Prosciutto or pancetta for baconBacon is often the go-to for that smoky flavor in savory dishes (and even in some sweet ones). But opting for a few slices of prosciutto or pancetta can help cut both calories and fat. While bacon has about 70 calories and 6 grams of fat for two slices, prosciutto has just 30 calories and 4 grams in an equally weighted sample.
4. Two egg whites for one whole eggOne egg yolk holds more than half the recommended daily cholesterol for the average adult. Trading out the yolk for a second white will cut out the cholesterol while doubling the protein. If making a dish that requires more eggs, keep one to two yolks for their rich vitamins A, E, D, and K content, but consider swapping out the rest.
5. White-meat, skinless poultry or dark-meat poultryThe biggest chicken debate to date: white meat vs. dark meat. And the white meat has it beat—lower in calories and fat, higher in protein and iron.
6. Bison for beefHigher in B vitamins and lower in fat, bison is a great substitute for the ol’ beefy standard. (When available, of course.)
7. Ground Turkey for ground beefGround turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat and calories. Reminder: Because of the lower fat content, ground poultry often ends up drier than beef, but a few tablespoons of chicken stock can solve the problem in a snap!
8. Quinoa and ground turkey for rice and ground beef (in stuffed peppers)More protein and antioxidants in the quinoa and less fat in the ground turkey make this an all-around healthier option for this popular side dish.
lower fat Proteins:ground turkey and chicken can end up drier than beef, but a few tablespoons of chicken stock can solve the problem
in a snap!
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SNACKS, SIDES & SWEETS1. Veggies for pita (as a dipping tool)
Forget the pita. Fresh veggies work as killer dippers with hummus and contain both fewer carbs and more vitamins.
2. Cauliflower puree for egg yolks (in deviled eggs)For that devilish Southern favorite—deviled eggs—try replacing half the yolks in the filling with cauliflower puree. The taste remains the same, as does the texture, but without the extra dose of cholesterol.
3. Plain yogurt with fresh fruit for flavored yogurtTo skip the sugar rush without sacrificing flavor, opt for plain yogurt (or better yet, plain Greek yogurt) and add fresh fruit and/or honey or agave for a hint of sweetness.
4. Arugula, romaine, spinach, and/or kale for iceberg lettuceAll greens are not created equal. Darker greens usually mean more nutrients like iron, vitamin C, and antioxidants. Sorry, iceberg’s just not cutting it anymore—go out and get some grown-up greens.
5. Frozen or fresh fruits for canned fruitCut down on excess sugar and preservatives by choosing fresh or flash-frozen varieties.
6. Edamame hummus for regular hummusWhile hummus might look innocent from the sidelines, it’s on our list of potential dangerfoods, packed with more than 50 calories in two tablespoons. That’s why switching to an edamame-based hummus can help reduce the danger (read: fat and calories) while still providing a delicious dip.
7. Kale chips for potato chipsWho would’ve guessed that a leafy green could make such delicious chips? When lightly tossed in olive oil and some seasoning (salt and pepper, paprika, or chili powder work well) and baked,
these curly greens turn into a delightfully delicate crunchy snack with less fat than the classic fried potato chip.
8. Dark chocolate for M&Ms (in trail mix)The problem with most trail mixes? They pack in the sugar-filled, candy-coated chocolate and dried fruit. Instead, make your own trail mix with unsalted nuts and dark chocolate bits (lower in sugar), which are high in free-radical-fighting flavonoids—a benefit that completely outweighs that candy-coated sweetness.
9. Popcorn for potato chipsLower in calories and fat, natural popcorn without pre-flavored seasonings is a great snack alternative to replace those oily, super-salty potato chips. Try made-at-home flavors by adding cinnamon, chili powder, or Parmesan.
10. Banana ice cream for ice creamNo milk, no cream, no sugar… but the same, delicious consistency. It’s simple: freeze bananas, then puree.
11. Sweet potato fries for French friesOpting for sweet potatoes rather than the traditional white adds an extra dose of fiber, and vitamins A, C, and B6. Plus, it cuts out roughly 20 grams of carbohydrates per one-cup serving. Just don’t overdo it!
12. Frozen yogurt for ice creamPicking frozen yogurt over ice cream can help cut down fat content!
Better Greens:darker greens usually mean more nutrients like iron, vitamin C, and
antioxidants.
choose some “grown-up Greens”
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CONDIMENTS & SAUCE1. Coconut milk for cream
Coconut milk is a great substitute for heavy cream in soups and stews. And don’t be turned off by the word “coconut”—it doesn’t taste like the sweetened shredded kind!
2. Greek yogurt for sour cream Half the fat and calories, yet the taste and texture are virtually identical. Plus, nonfat Greek yogurt offers an extra dose of lean protein.
3. Greek yogurt for mayo (in tuna/chicken salad)Add some herbs and a squeeze of lemon juice, and they’ll taste almost identical. Plus, this swap will save on calories and fat, and provide an extra dose of protein.
4. Nutritional yeast for cheeseThe taste and texture are a little bit different, but the creamy gooiness is pretty comparable. Instead of topping that taco with cheddar, try a sprinkle of nutritional yeast for a cheesy flavoring with much less fat.
5. Nuts for croutons (in salads)Every salad needs that extra crunch. But rather than getting the extra carbs (and often fat and sodium) that come with croutons, try some lightly toasted slivered almonds, pecans, or walnuts.
6. Avocado mash for mayoHalf a mashed avocado is a great substitute for mayo on any sandwich. Both give some moisture, but avocado packs a big dose of vitamin E and cholesterol-checking monosaturated fat. And while a typical two-tablespoon serving of mayonnaise has about 206 calories and 24 grams of fat, half an avocado has only 114 calories and 10.5 grams of fat.
7. Sliced tomatoes for tomato sauce (on pizza)Cut out the extra sodium, sugar, and preservatives by replacing jarred tomato sauce with fresh sliced tomatoes. The texture is a bit different, but the flavor is more vibrant and fresh!
8. Low-fat cottage cheese for sour creamThey both add a creamy texture to many dishes, but sour cream is packed with fat while low-fat cottage cheese is packed with protein.
9. Pureed fruit for syrupBoth sweeten flapjacks or a nice whole-wheat waffle, but pureed fruit warmed on the stovetop with a bit of honey packs much less sugar than classic maple. Plus, it provides an extra dose of antioxidants and vitamins.
10. Herbs or citrus juice for saltYou heard it here first: Food doesn’t need to be salted to taste good! Fresh herbs and citrus juice can provide just as much flavor without the added risks of excess sodium intake.
11. Garlic powder for saltJust like fresh herbs, garlic powder can provide a flavorful-punch without adding sodium. A word of warning, though: don’t mistake garlic powder for garlic salt.
12. Low-sodium soy sauce for standard soy sauceThe taste is virtually the same, but choosing a low- or reduced-sodium variety can cut down sodium intake by nearly half.
13. Homemade salad dressing for bottled dressingBy making dressing from scratch at home, it’s easy to cut out the added sugar, sodium, and preservatives typically found in pre-made dressings. Try mixing vinegar or lemon juice and oil in a 2:1 ratio and flavoring with spices like rosemary, thyme, oregano, and pepper!
by making dressings from scratch at home, it’s easy to cut out added sugar,
sodium and preservatives
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Additional Resources:Kitchen Safety Practices
• Practice safe knife handling - blade pointed at floor during transportation.• Inform others if you are moving behind them - they may not know you are there.• Wipe up spills immediately.• Turn pot handles away from front of stove once done.• Closed toe shoes must be worn.• Do not wear loose clothing or dangling jewelry in the kitchen.
Food Safe Practices• Wash hands before food preparation, after using bathroom, after touching face or hair or returning after leaving the kitchen.
• Wash all fruit and vegetables before preparing or eating.• Hair must be tied up or under hat.• Clean suitable clothing should be worn.• Dishes and counters must be washed between uses.• All participants must wear an apron when handling food.• Keep raw and cooked foods separate
Team Practices• Everyone will participate in all areas of the kitchen from menu planning to, cooking, to clean-up.• All participants will make it a practice to be in the right place at the right time and inform co-ordinator of absences.
• Food and learning related questions are welcome• There will be no uninvited guests (talk to your kitchen leader in advance if you want to invite an extra person).
Cooking Terms:Blend: to mix together two or more ingredients until they are no longer separate.Whisk: to use as quick side to side motion with a wire whisk for combining ingredients.Beat: to use a fast over and under motion with a spoon, whisk or beaters for making a mixture smooth.Whip: to rapidly beat eggs, heavy cream, etc., in order to incorporate air and expand volume.Fold: to blend a mixture by cutting gently through it with a rubber spatula , then gently turning it over from bottom to top, repeating several times.Sift: to put dry ingredients through a sifter. First put the flour in the sifter then add the other ingredients on top, they will mix together and the process adds air.Cream: to blend until soft and smoothToss: to mix tender ingredients by lifting and turning the ingredients lightly so as not to damage them.Boil: to heat a liquid until it bubblesSimmer: to heat a liquid on medium so that the liquid moves around but doesn’t boil.Pack: used with brown sugar. Press sugar firmly into the measuring cup until it is full and flat.Stiff: egg whites or cream is said to be stiff when they are beaten until the are no longer runny and you can cut a line a through it and it stays there.
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Knife Terms:Chop - To cut food into small pieces.Dice - To cut food into small cubes of uniform size and shape, usually about 1/4 inch in size. Mince: To into very fine pieces.Pare - To cut away coverings of vegetables and fruits.Shave - To cut wide, paper-thin slices of food.Shred - To cut food into slivers or slender pieces.
Kitchen Tools:Here are some basics that will work for most recipes: Rubber spatulas - work great for mixing, scaling, spreading and folding.Plastic spatulas (or flippers) - used for lifting or flipping food from or in pans, can also work great for serving.Grater - with different sizes for cheese, fruits, veggies and spices.Metal Bowls - metal bowls can be used for mixing, proofing, serving and act as a cheap double boiler.Electric Mixer - while it is possible to mix just about anything with a whisk or wooden spoon, electric mixers are best for whipping egg whites and cream.Measuring cups and spoons - liquids work best with glass measuring cups and dry goods work best with smaller metal or plastic cups that can be levelled off. A good set of spoons is essential choose one that has metric and imperial for ease of use in any recipe.
Conversions: Flours
All-purpose: 1 cup = 4.5 ounces = 127 gramsBread: 1 cup = 4 ounces = 127 gramsCake: 1 cup = 4.25 ounces = 120 gramsWhole wheat: 1 cup = 4.6 ounces = 131 grams
SugarsGranulated: 1 cup = 7 ounces = 200 gramsBrown sugar: 1 cup = 9 ounces = 255 gramsConfectioners’: 1 cup = 4 ounces = 125 gramsExtra Fine/Caster/Icing: 1 cup = 8 ounces = 225 gramsButter: 1/2 cup (1 stick) = 4 ounces = 113 gramsCocoa Powder: 1 cup = 3.5 ounces = 100 grams
Miscellaneous1/4 cup chocolate, butterscotch, or peanut butter chips = about 1.6 ounces = about 50 grams1/4 mini chocolate chips = about 45 grams