Kitchen Basics. Required Materials: Optional Supplemental Materials: Preparation Required:

Transcription

1 Kitchen Basics Objectives Participant will: 1. Identify how cooking at home improves nutrition and saves time and money. 2. Identify basic kitchen equipment needed for successful meal preparation. 3. Identify a well-stocked kitchen. 4. Identify how to read and follow a recipe. 5. Identify how to use basic techniques, basic utensils, and basic food items to make a meal. Required Materials: Ingredients and materials for food demonstration. Handouts for participants (see lesson pages 9-16). Required paperwork for program. Optional Supplemental Materials: Some or all of equipment items or pictures of items listed in lesson (see pages 3-4). Visual aid to teach recipe reading (see page 17). Lesson exercise (see page 16). Additional resource: Kitchen Toolkit(1).pdf. Preparation Required: Review lesson plan. Gather ingredients and materials needed to demonstrate one of Create items (see pgs ). Prepare advanced chopping, etc. of food items used in demonstration. Make copies of recipes and any other handout you wish to distribute (see pages 9-16) enough for all class participants. Make copies of all required paperwork for lesson. 1

2 LESSON PLAN Introduction Time: 5 minutes Welcome everyone to the class and thank them for taking time to participate. Briefly introduce yourself and the program. Historically, the kitchen has been the literal heart of the home. Not so long ago, the kitchen was where the typical family gathered to share good food and conversation. Over the course of a good meal, they were able to reconnect at the end of the day. This was where the nurturing of bodies and souls took place. Ask the class: Does anyone have a favorite memory of a family meal they would like to share? (Be prepared to share a small story from your own memory if no one volunteers.) Ask the class: Does your family have the privilege of coming together for good, home-cooked meals on a regular basis or does the thought of doing anything in the kitchen beyond heating up take-out or a frozen dinner leave you cold? Ask the class: Why do you think fewer families are coming together for home cooked meals today? o Don t know how to cook. o Don t have the right equipment. o Don t know how to use the equipment they have. o Takes too much time. o Too expensive to make a nice meal compared to just getting fast food. The fact is, you can learn to make good tasting, inexpensive, and nutritious meals in less time than it takes to wait for the pizza guy to deliver a pizza! This lesson is designed to give your kitchen an extreme make-over by helping you turn it into the place where the smell of good food cooking at the end of the day invites family and friends to sit and reconnect. Objective 1: Identify how cooking at home improves nutrition and saves time and money. Time: 5 minutes Research suggests that a family of four will spend about $25.00 on a fast food meal. Many families eat dinner at fast food places at least twice a week, bringing the amount spent to $50.00 in a week. What does that mean? o If this family of four has a monthly food budget of $400.00, they are spending $ of it on only 8 dinners. With the remaining $200.00, they still need to come up with another 30 breakfasts, 30 lunches, 22 dinners, and snacks! o It almost always cost more to buy pre-boxed or frozen meals at the grocery store instead of making it at home. For instance, a frozen dinner of Italian sausage and rigatoni would cost about $3.25 per serving but only $1.00 per serving if you made it yourself. That is a savings of 67%! A frozen Chinese beef and broccoli dinner would cost about $3.75 per person but only $2.50 if you made it yourself for a savings of 33%. Whether you choose to eat out or buy your meals already made for you, you are paying for someone else to do the work. You are also giving them the control of what goes into the food you are eating. It is almost certain that when you buy food that has been made for you, it will have lots more fat, sugar, and salt than what you could make at home. It will also have less fiber, vitamins, and other healthy nutrients. If it came from a restaurant, you can almost guarantee that the serving sizes are way too big. When you do the cooking, you get to be in charge! 2

3 While it is true that cooking at home can be time consuming, especially for a beginning cook, with practice you will get to the point where you can get a nutritious meal on the table and have the kitchen cleaned up faster than going out or waiting for take-out! Bottom line even if eating out was cheaper and healthier (and it is neither) cooking dinner at home would still be a better choice because gathering the family together for family mealtime on a consistent basis strengthens families ties in a way that is difficult to do in any other way. Children who eat with their families on a regular basis earn better grades, have more selfesteem, are less likely to use drugs or cigarettes, and are less likely to have sex than kids who do not have consistent family mealtime. Objective 2: Identify basic kitchen equipment needed for successful meal preparation. Time: 5-10 minutes Explain that cooking from scratch is actually fun for many people. It produces feelings of satisfaction to create a meal that tastes good, is good for you, brings family and friends together, and saves money. People who enjoy being in the kitchen make it a priority to have the basic equipment to get the job done right. It takes less to stock a kitchen than you may think. Ask the class: Other than large appliances like a stove and refrigerator, what 5 items do you think are most important in the kitchen? A well stocked kitchen only needs the following items and chances are you already have most of them: o Sharp knives (chef, paring, serrated) o Cutting board o Skillet with lid o Large pot or roasting pan o 2 sauce pans (one large, one small) o 2 qt baking dishes (glass or metal, rectangular or square) o Baking sheet o Muffin tin o Pie tin o Loaf pan o Mixing bowls (2-3 varying sizes) o Whisk o Ladle o Vegetable masher o Rubber scraper o Wooden spoons o Measuring cups and spoons o Liquid measuring cup o Can opener o Spatula o Grater o Peeler o Colander/Strainer o Rolling pin o Thermometer o Basket steamer o Cooling rack o Plates, bowls, glasses, eating utensils o Storage containers If you are missing any items on this list, make it a goal to save up to get them. Having them will make cooking so much easier. Many of these items can be purchased at discount or dollar stores. Buy the best you can afford so that you don t have to replace broken equipment. Ask the class: Can you think of anything we left off the list that would make cooking easier? o Toaster o Blender o Garlic press o Hand held mixer o Waffle iron o Microwave o Food processor o Slow cooker/crock pot o Scale o Pressure cooker All of these are nice to have but certainly not necessary and you may find that you don t use them often enough to justify their expense or the space they take up. 3

4 Objective 3: Identify a well-stocked kitchen. Time: minutes To be a successful cook it is just as important to have the right cooking ingredients in the pantry, cupboards, and fridge as it is to have all the right equipment. Don t let this overwhelm you. Like collecting the right equipment, you stock the pantry one food item at a time. Ask the class: What 5 food items do think are a must for a well-stocked pantry and fridge? o Staples: Flour Milk Rice Butter Pasta Eggs Sugar Cheese Brown sugar Bread Powdered sugar Mustard Corn starch Mayonnaise Baking soda Garlic Baking powder Onions Yeast Celery Chicken, beef, and/or Carrots vegetable stock Vinegar Canned tomatoes Lemons or lemon juice Canned and/or dried Olive oil beans Vegetable oil Potatoes o Spices: Salt Rosemary Pepper Paprika Basil Cumin Oregano Cinnamon Parsley Nutmeg Thyme Vanilla You will be amazed at the dishes you can create when you always have these few essentials around! Ideally, your pantry or cupboard will be clean, dry, dark, and cool. Organize things so like things are together, such as flour and sugar together, canned goods together, and spices together, etc. Objective 4: Identify how to read and follow a recipe. Time 5-10 minutes Now that we have the kitchen stocked with the basic equipment and pantry items, it s time to cook! We ve all known those really good cooks who can walk into a kitchen, take stock of what s in the pantry and fridge, and then whip something wonderful up without cracking open a book or looking at a recipe card. How do they do that? Believe it or not, once you learn a few basic techniques, you will be able to do that too. But in the meantime, there is absolutely nothing wrong with using recipes! In fact, good recipes teach good techniques. Ask the class: Have you ever thought about making something that sounded really yummy or fun until you read the recipe and it overwhelmed you so much that you decided against it? Reading a recipe is a skill than anyone can learn. Of course, some recipes are a little more complicated to follow than others, but here is the basic way to get through a recipe. 4

5 1. Read the recipe all the way through to make sure you have all of the ingredients called for and enough time to complete the recipe. 2. Make sure you understand what all of the instructions are telling you to do and the order you are to do them. Don t understand a cooking term? Look it up before you get started. 3. Gather all the ingredients and equipment you need. This is an important step that many people ignore. It ensures that you get ingredients that need to be at room temperature out of the fridge, and that you are ready to wash, chop, peel, and measure. Having all the food and equipment you will need at your fingertips will make the whole process go more smoothly and quickly and will help you not forget an important step or ingredient that you might otherwise overlook. 4. Look for and complete any prep work the recipe calls for. Does the recipe call for two cups cooked noodles? It is best to get those noodles cooking before you do anything else. Are you making a stir-fry? Make sure all your veggies and meat are cut up before you turn on the heat to ensure a successful stir-fry. 5. Follow each step of the recipe as it is written, at least the first time you make the dish. Cutting corners could ruin the whole thing. 6. Follow the recipe s visual guide for doneness. For instance, many recipes say something like the following: Bake 30 minutes or until contents bubble and cheese is melted. o Ask the class: Which is the more appropriate guide to follow and why? (1) Bake 30 minutes or (2) until contents bubble and cheese is melted? o Because oven temperatures and stovetops vary so much, 30 minutes may not be long enough to cook the dish. If the contents are bubbling, you know the dish has reached the appropriate temperature. o Ask the class: Which is the more appropriate guide to follow and why? (1) Broil croutons 5 minutes or (2) until light golden brown? o In some ovens, it may only take 2 minutes to burn the croutons and in others it may take at least 10 minutes before they turn light golden brown. o Here are other things to consider when reading a recipe: o Pay attention to the way the ingredient list is written. For instance, if the recipe calls for one cup cooked onions, you cook the onions and then measure one cup of the cooked onions. If the recipe calls for one cup onions, cooked, you measure one cup of raw onions and then cook them. o Show visual aid (found on page 17) as you ask next question. o Ask the class: What is the difference between one cup cooked onions and one cup onions, cooked? Between one cup cooked rice and one cup rice, cooked? How would using one cup rice, cooked affect a recipe that called for one cup cooked rice? One cup cooked onions is more onions than one cup, cooked because raw onions take up more room in the cup than cooked onions that have lost moisture and volume as they cooked. One cup cooked rice means you cook some rice and then measure out one cup. One cup rice, cooked means you cook one cup of rice and use that 3-4 cups of rice that was produced. o When baking, ingredients like eggs or butter that are stored in the fridge should be brought to room temperature for best results. o When a recipe calls for eggs, it is usually assumed they are large unless otherwise noted. o It is assumed that you will pre-wash and dry all vegetables and fruits before adding them to recipe, including salad greens. 5

6 o It is assumed that you will start with a clean kitchen, a cleared off workspace, with clean hands, and that you will follow proper food safety techniques all during the prep and cooking process. Objective 5: Identify how to use basic techniques, basic utensils, and basic food items to make a meal. Time: 5-10 minutes Once you understand the basic techniques of cooking, you will become one of those people we talked about earlier. You, too, will be able to walk into a kitchen, look in the pantry and fridge, and be able to come up with a wonderful meal. From our other Food $ense Cooks lessons you can learn to use a knife like a pro as well as to bake, steam, poach, braise, sauté, stir-fry, roast, grill and broil. You can also learn to make meals in a microwave, a slow cooker, and a pressure cooker. Sometimes all it takes to get a meal on the table is to understand how some dishes go together. For instance you can make a decent casserole with the foods you have in the pantry without a recipe if you understand that a casserole usually has all six of the following: o A starch o A protein o One or more vegetables o A sauce o Flavors o Toppings Optional activity: Give lesson exercise found on page 16 to participants and let them fill in the blanks as you talk about elements of a casserole in next segment. Then give them time to think about what they have in their kitchen now that they could turn into a casserole. Ask the class: Can you identify all six elements of a casserole in the following recipe? Green Chili Enchiladas ¾ lb. lean ground beef protein 1 medium onion, chopped veggie 1 clove garlic, minced veggie 1 small can diced green chilies veggie ½ teaspoon cumin flavor ¼ teaspoon chili powder flavor ½ teaspoon salt flavor ½ teaspoon pepper flavor 1 can cream of chicken soup sauce 1 ¼ cups skim milk sauce 8 corn tortillas starch 1 cup grated Colby-jack cheese topping Brown meat with onion and garlic; drain fat from meat. Mix in green chilies, seasonings, soup, and milk. Simmer mixture for 10 minutes. Cut tortillas in fourths. Layer tortillas and meat mixture in 9 x 13 baking dish, starting and ending with meat mixture. Top dish with cheese and bake at 350º for 30 minutes. Yields 4 servings. Using one of the Create handouts, demonstrate how to create a casserole, soup, stir-fry, sandwich, or omelet to class. If class is small, let participants help create the dish. 6

7 Conclusion: Time: 5 minutes All it really takes to provide a nourishing and low cost meal for you and your family is the desire to learn and follow a few basic techniques, to follow a recipe, and to stock the pantry with wholesome staples. When you make a consistent effort to cook most of your meals instead of going out to eat or buying pre-made foods, you will save money, improve nutrition and health, and with practice, save time. Thank participants for coming. Ask the class: Are there any questions. Serve samples. Resources Waters A. The Art of Simple Food. New York, NY. Random House; Anderson P. How to Cook Without a Book. New York, NY. Broadway Books; Edmunds L. The Food Nanny Rescues Dinner. Portland, OR. Palmer/Pletsch Publishing; Low J. Kitchen for Kids. Vancouver, British Colombia, Canada. Whitecap Books; 2007 Berry M, Spieler M. Cooking Essentials. Cooking Club of America. New York, NY. DK Publishing; LeBlanc H, Christensen N, Wade M. Budget Basics: Good Eating for Less in Eat Right! Healthy Eating in College and Beyond. Utah State University Nutrition and Food Sciences Department. San Francisco, CA. Pearson Education, Inc; 2007 Lauren. Homemade vs.storebought. Available at Accessed September 6, This material was funded by USDA's Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or visit online at In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C or call (202) (voice and TDD). USDA is an equal opportunity provider and employer. 7

8 Elements of a Well Stocked Kitchen Good to have Sharp knives (chef, paring, serrated) Cutting board Skillet with lid Large pot or roasting pan 2 sauce pans (one large, one small) 2 qt baking dishes (glass or metal, rectangular or square) Baking sheet Muffin tin Pie tin Loaf pan Mixing bowls (2-3 varying sizes) Whisk Ladle Vegetable masher Rubber scraper Wooden spoons Measuring cups and spoons Liquid measuring cup Can opener Spatula Grater Peeler Colander/Strainer Rolling pin Thermometer Basket steamer Cooling rack Plates, bowls, glasses, eating utensils Storage containers Nice to have Toaster Blender Garlic press Hand held mixer Waffle iron Microwave Food processor Slow cooker/crock pot Scale Pressure cooker This material was funded by USDA's Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or visit online at In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C or call (202) (voice and TDD). USDA is an equal opportunity provider and employer. 8

9 Good Foods to Have on Hand When you have most of these nutritious foods in the house most of the time, you will be amazed at what you can create in no time flat! Staples flour, sugar, brown sugar, powdered sugar, corn starch, baking soda, baking powder, yeast, mustard, mayonnaise, herbs, spices 100% whole-wheat bread 100% whole grain tortillas, bagels, muffins, etc. Whole grain crackers (triscuits, etc.) Rice cakes Whole grain cold cereal raisin bran, shredded wheat, etc. Oatmeal Barley Bulgur Brown rice Quinoa Flax seed Corn meal Popcorn Fresh fruits in season apple, orange, grape, banana, pear, strawberry, blueberry, raspberry, kiwi, melon, peach, plum, pineapple, etc. Frozen and/or canned fruit berry, peach, pear, pineapple, mandarin orange, etc. Raisins, craisins, other dried fruits All fruit jam White and/or purple grape juice Calcium fortified orange juice Fresh vegetables in season potato, sweet potato, summer squash, winter squash, broccoli, cauliflower, carrot, celery, bell pepper, green bean, corn, tomato, romaine lettuce, spinach, mushroom, avocado, potato, garlic, onion, etc. Frozen and/or canned vegetables green bean, corn, pea, tomato, tomato sauce, tomato paste, etc. vegetable juice Salsa Chicken/beef/vegetable broths Canned soups low-fat low sodium cream of chicken & mushroom, tomato, bean w/bacon Cheese Cheddar, Mozzarella, Swiss, Feta, Parmesan Plain nonfat yogurt Cottage cheese Milk Dry roasted peanuts Sunflower seeds Almonds Walnuts Canned tuna, salmon, chicken, turkey Canned chili Deli turkey, ham Eggs Peanut butter Canned beans black, pinto, kidney, white, chickpea, etc. Dried beans black, pinto, kidney, white, chickpea, etc. Tofu Hummus This material was funded by USDA's SNAP Program. The SNAP Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or visit online at In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C or call (202) (voice and TDD). USDA is an equal opportunity provider and employer. 9

10 Ideas of Things to Eat From list of Good Foods to Have on Hand When you have a basic understanding of how to create casseroles, soups, stirfries, sandwiches/wraps, and omelets, you can put most of these foods together faster and lots cheaper than ordering take-out! Turkey or ham sandwich or wrap with cheese and veggies Tuna sandwich or wrap with lettuce, tomato, bell pepper, diced apple or grapes, walnuts, celery Egg salad sandwich Peanut butter and jelly sandwich Grilled cheese sandwich Pizza Pancakes Waffles Bread pudding Burrito or Quesadilla with any of following: beans, cheese, veggies, egg, rice, potato, chicken, salsa Stir-fry Roasted vegetables Yogurt with cereal and fruit mixed in Yogurt and cottage cheese with fruit mixed in Oatmeal with walnuts, craisins, milk, flax seed Cheese and crackers Peanut butter and crackers Tuna or chicken salad and crackers Hummus and crackers Apple slices and peanut butter Trail mix cereal, sunflower seeds, peanuts, raisins, dried fruits Smoothie with any of following: yogurt, milk, fruit, flax seed Popeye smoothie: yogurt, milk, fruit, spinach Baked sweet potato Potato bar with any of following: chili, cheese, broccoli, cottage cheese Green salad with any of following: romaine lettuce, fresh or roasted veggies, raisins, sunflower seeds Rice pilaf Rice pudding Spaghetti Omelet or Frittata with any of following: eggs, potatoes, cheese, peppers, mushrooms, onion, garlic, tomato, avocado, canned beans, salsa Homemade soup chicken and rice, tortilla, potato, chicken noodle, vegetable, minestrone, bean soup The possibilities are limited only to your imagination! This material was funded by USDA's SNAP Program. The SNAP Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or visit online at In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C or call (202) (voice and TDD). USDA is an equal opportunity provider and employer. 10

11 Create a Casserole! Create a tasty casserole from simple foods. Just choose an item from each category and follow the directions. Use your imagination! Each casserole serves 4 adults. Adapted from Eating Right is Basic, Michigan State University Extension Step 1 Choose one starch Rice: 1 cup rice, 2 cups water: Combine rice and water. Bring to boil. Turn heat to low and cover pan with lid. Simmer until water is absorbed, about 20 minutes. Pasta, noodles: 2 cups pasta or 3 cups noodles, 6 cups water: Heat water until it boils. Stir in pasta or noodles. Cook until tender, about 10 minutes. Drain. Potatoes: 3 cups diced potatoes, 6 cups water. Heat water until it boils. Add potatoes and cook until tender, about 10 minutes. Drain. Tortilla: Flour or corn Step 2 Choose one protein 1 pound cooked ground beef 1 ½ cups cooked and diced chicken, turkey, ham, beef, or pork 2 cups chopped hard-boiled eggs 1-2 (6-8 oz) cans tuna, salmon, or other fish, flaked 1 (15 oz) can or 2 cups cooked dried beans (pinto, black, white, kidney, etc.) Step 3 Choose one or two vegetables broccoli, carrots, corn, green beans, peas, squash, mixed veggies, etc. 2 cups fresh vegetables, cooked 2 cups frozen vegetables, cooked 1 (15 oz) can vegetables Step 4 Choose one sauce 1 (10 oz) can soup (cream of mushroom, cream of chicken, cream of celery, tomato, cheese, etc.) 1 (15 oz) can diced tomatoes with juice 2 cups white sauce 1 ½ tablespoons fat (butter, margarine, or oil) 3 tablespoons flour 1 ½ cups skim milk ¾ teaspoon salt dash of pepper Melt fat in saucepan. Mix in flour to make a smooth paste. Slowly add milk. Cook over low heat, stirring constantly until thickened. Add salt and pepper. Cook 3-4 minutes longer. Step 5 Choose one or more flavors ½ cup chopped onion, celery, green pepper, ¼ cup sliced black olives, ½ cup salsa, 1 2 cloves garlic, crushed 1 2 teaspoons dried herbs (oregano, basil, cumin, chili powder, thyme, tarragon, sage, etc.) Salt and pepper to taste Step 6 Choose one or more toppings (optional) If desired, after heating, place any of the following on top: 2 T grated Parmesan cheese, ¼ cup grated Cheddar or Mozzarella cheese, ¼ cup buttered breadcrumbs Directions: Select a food from each category or use your own favorites. Combine all ingredients except toppings in a 9x13 pan coated with cooking spray. Bake at 350 until bubbly *(30-45 minutes). Add toppings and return to oven about 10 minutes. * May cook on stovetop in saucepan or skillet for minutes. Add more liquid if it becomes too dry. Watch closely so it does not burn. This material was funded by USDA's SNAP Program. The SNAP Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or visit online at In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C or call (202) (voice and TDD). USDA is an equal opportunity provider and employer 11

12 Create a Soup! Adapted from How to Cook Without a Book by Pam Anderson Create a tasty soup from simple foods. Just choose an item from each category and follow the directions. Use your imagination! Each pot of soup serves 4 adults. Step 1 Choose one fat 2 tablespoons oil (vegetable, canola, olive), butter or margarine Step 2 Add 1 medium chopped onion Step 3 Choose one or more vegetables (2-3 cups, chopped) Celery, green pepper, green beans, carrots, peas, corn, zucchini, squash, mushrooms, cauliflower, broccoli, cabbage, etc. (fresh, canned, or frozen) Step 4 Choose one protein 1 pound beef, chicken, ham, sausage, etc. or 1 (16 oz) can beef, chicken, ham or 1 (16 oz) can beans (pinto, kidney, black, white, chick peas, etc.) or 1 cup grated cheese Step 5 Choose one starch 3-4 cups diced potatoes or 2 (16 oz) cans beans (pinto, kidney, black, white, chick peas, etc.) or 4 oz egg noodles, macaroni, pasta or ½ cup uncooked rice Step 6 Choose a broth you need 4 cups (1 quart) 2 (16 oz) cans chicken, beef, and/or vegetable broth or 4 cups water and chicken, beef, or vegetable bouillon or 1 can crushed or diced tomatoes and 3 cups water or 4 cups milk and chicken bouillon Any combination of above to make 1 quart Step 7 Choose one or more seasonings 1 2 teaspoons dried herbs (oregano, basil, cumin, chili powder, thyme, rosemary, parsley, etc.) Bay leaf 1 2 tablespoons fresh herbs Minced garlic Directions Heat fat in large soup pot. Add onion and cook until tender. Add remaining ingredients (except fresh herbs). Partially cover pot and simmer until meat is cooked and starch and vegetables are tender (about minutes). Add fresh herbs. Season with salt and pepper to taste. Simmer another 5 minutes. Serve. Note: Beans can serve as protein or starch. Suggestions Chicken & Rice Soup - Combine onion, celery, carrots, chicken, rice, chicken broth, rosemary, parsley, and garlic Beef and Vegetable Soup - Combine onion, potatoes, carrots, celery, beef, crushed tomatoes, beef broth, oregano, basil, parsley, and bay leaf Black Bean and Corn Soup - Combine onion, green pepper, corn, green chilies, black beans, rice, crushed tomatoes, chicken broth, oregano, cumin, chili powder, cilantro, and garlic Cream of Broccoli or Potato Soup combine onion, broccoli or potato, celery, cheese, milk, chicken bouillon, and garlic. Mash or blend together. This material was funded by USDA's SNAP Program. The SNAP Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or visit online at In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C or call (202) (voice and TDD). USDA is an equal opportunity provider and employer 12

13 Create a Sandwich! Create a tasty sandwich, wrap, or pocket from simple foods. Just choose an item from each category and follow the directions. Use your imagination! Each serves 1 adult. Step 1 Choose one wrap 2 slices of bread or 1 bun or roll or 1 tortilla or ½ pita Step 2 Choose one or more proteins Cooked, sliced or cubed roast, chicken, turkey, ham, bacon (sliced may work better on bread, cubed may work better in pita or tortilla) Sliced, cubed, or shredded cheese Cooked dried beans (pinto, black, chick pea, kidney, etc.) Hard-boiled or scrambled egg Peanut or almond butter Step 3 Choose one or more fillings Lettuce, tomato, onion, sprouts, green pepper, banana pepper, celery, olives, pickles, potato, avocado, corn, etc. Apple, grapes, pear, pineapple, etc. Jam, jelly, honey Nuts (walnuts, pecans, almonds, pine nuts) Step 4 Choose one or more spreads Mayonnaise, mustard, ketchup, butter, ranch dressing, Italian dressing, hummus, etc. Directions Some wraps are better eaten cold and some are better cooked. For a cold wrap: Select foods from each category. Place spread directly on bread or tortilla or inside pita pocket. Build wrap by placing remaining ingredients on one side of bread or tortilla or inside pita pocket. Cover sandwich with other slice of bread or roll tortilla up. For a cooked wrap: Select foods from each category. Cook filling ingredients in 1 teaspoon oil or butter until soft. Add protein and heat through. Add spread to moisten the mixture. Place mixture on one side of bread or tortilla or inside pita pocket. Cover sandwich with other slice of bread or roll tortilla up. Suggestions BLT Pocket Combine bacon, diced tomatoes, lettuce, and ranch dressing. Stuff inside pita pocket. Breakfast Burrito Combine scrambled eggs, cheese, cubed and cooked potato, onions, green pepper, avocado. Roll into a warm tortilla. Club Sandwich Toast 2 slices bread. Spread mayonnaise on each slice. Layer turkey, Swiss cheese, bacon, lettuce, and tomato between slices of toasted bread. Cut into 4 triangles. Chicken Waldorf Sandwich Combine cubed chicken, apples, grapes, celery, walnuts, and mayonnaise or ranch dressing. Place in a sliced croissant roll. This material was funded by USDA's SNAP Program. The SNAP Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or visit online at In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C or call (202) (voice and TDD). USDA is an equal opportunity provider and employer 13

14 Create a Stir-Fry! Adapted from How to Cook Without a Book by Pam Anderson Create a tasty stir-fry dish from simple foods. Just choose an item from each category and follow the directions. Use your imagination! Each stir-fry serves 4 adults. Step 1 Warm skillet on very low heat Step 2 Prepare one protein 1 pound raw chicken, beef, or pork cut into bite size pieces, or 1 package firm tofu cut into ½ inch cubes Step 3 Marinate protein 1 tablespoon soy sauce 1 tablespoon water, chicken broth or apple juice Step 4 Prepare produce 1 onion, cut in wedges 1 2 cloves garlic, minced 2 cups fresh vegetables from choices below shredded carrots, shredded cabbage, sliced mushrooms, sliced celery, bean sprouts, zucchini, yellow squash, etc. Step 5 Make a sauce and glaze Sauce: ¼ cup chicken broth, ¼ cup soy sauce, 1-2 teaspoons sugar, 2-4 teaspoons vinegar Glaze: 2 teaspoons cornstarch, 2 tablespoons water or chicken broth Step 6 Turn heat on skillet to high Make sure all ingredients are close at hand Directions Add 1 tablespoon oil and ½ of protein to pan. Stir-fry until well browned and cooked through, about 2-3 minutes. Transfer to clean bowl and stir-fry remaining protein the same way. Transfer to bowl. This helps to keep the pan hot. Add 2 tablespoons oil to pan. Add onion and fry until browned but still crisp, about 1 minute. Add garlic and stir. Add half of vegetables and stir a few minutes, then add remaining vegetables. Stir-fry until vegetables are tender-crisp. Return protein to pan and stir in sauce until everything is well coated. Stir in glaze and fry until sauces in pan are glossy. Serve immediately with noodles or rice. This material was funded by USDA's SNAP Program. The SNAP Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or visit online at In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C or call (202) (voice and TDD). USDA is an equal opportunity provider and employer. 14

15 Create an Omelet! Create a tasty omelet from simple foods. Just follow each step. Use your imagination! Each omelet serves 1 adult. Step 1 Crack two eggs in a small bowl Step 2 Add salt, pepper, water, and herbs to bowl and gently stir Water 1 tablespoon Herbs 1 tablespoon of chives and/or parsley (optional) Step 3 Heat omelet pan or non-stick skillet over high heat and add pat of butter Step 4 Add egg mixture and tilt pan to evenly coat bottom of pan with eggs Step 5 Pull cooked egg from edge of pan with spatula and let liquid eggs run underneath Step 6 Add fillings of choice Grated cheese Cheddar, Mozzarella, Swiss, American, Parmesan, Feta, etc. Cooked meat ham, bacon, Canadian bacon, chicken, etc. Vegetables onion, green pepper, tomatoes, salsa, green chilies, etc. Step 7 Fold omelet in half and slide onto plate Directions The pan should be very hot when you add the butter so that it sizzles. As soon as the butter melts, tilt the pan to coat the bottom with the butter and then pour the egg mixture into the pan. Spread the mixture over the bottom of the pan. Gently start pulling the cooked egg to the center of the pan and let the liquid egg run underneath. When the eggs are mostly set but the top is still a little runny, add any filling of choice. Fold the omelet in half with a spatula and carefully slide it onto a plate. This material was funded by USDA's SNAP Program. The SNAP Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or visit online at In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C or call (202) (voice and TDD). USDA is an equal opportunity provider and employer 15

16 Cooking Without a Recipe Sometimes all it takes to get a meal on the table is to understand how some dishes go together. For instance you can make a decent casserole with the foods you have in the pantry without a recipe if you understand that a casserole usually has all six of the following: o A starch o A protein o One or more vegetables o A sauce o Flavors o Toppings Green Chili Enchiladas Can you identify all six elements of a casserole in this recipe? ¾ lb. lean ground beef 1 medium onion, chopped 1 clove garlic, minced 1 small can diced green chilies ½ teaspoon cumin ¼ teaspoon chili powder ½ teaspoon salt ½ teaspoon pepper 1 can cream of chicken soup 1 ¼ cups skim milk 8 corn tortillas 1 cup grated Colby-jack cheese! Brown meat with onion and garlic; drain fat from meat. Mix in green chilies, seasonings, soup, and milk. Simmer mixture for 10 minutes. Cut tortillas in fourths. Layer tortillas and meat mixture in 9 x 13 baking dish, starting and ending with meat mixture. Top dish with cheese and bake at 350º for 30 minutes. Yields 4 servings. Think about your own kitchen. What six or more items could you use to make a casserole? Starch Protein One or more vegetables Sauce Flavors Toppings! This material was funded by USDA's Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or visit online at In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. This institution is an equal opportunity provider and employer. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C or call (202) (voice and TDD). USDA is an equal opportunity provider and employer. 16

17 One cup rice, cooked One cup cooked rice 17