Get Fresh! Bernice McMullan. Creative Cookery for KS3

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Juniper Eaton
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1 Get Fresh! Bernice McMullan Creative Cookery for KS3

2 Contents INTRODUCTION Healthy food choice 6 Hygiene and safety in the kitchen 8 A Z bread, other cereals and potatoes 11 A Z meat, fish and alternatives 12 A Z milk and dairy foods 13 A Z fruit and vegetables 14 A Z foods containing fat or sugar 15 A Z herbs and spices 16 Practical skills 17 Make a healthy meal 20 Conversion tables 21 SECTION 1 A STARCHY START TO EVERY MEAL Breaking the fast 22 Make and bake brilliant bread 22 Loafing the healthy way 28 Pick a pasta 34 Prepare a pizza 44 Potato power 49 Rolls and pockets 57 Scone selection 62 Take a tortilla 66 Great recipes with rice 71 SECTION 2 FUN WAYS TO 5 A DAY Create a crumble 74 Fantastic fruit 77 Salads and dressings 83 Super soups 88 Vegetarian options 95

3 4 SECTION 3 MAKE IT WITH EGGS, FISH AND MEAT Easy and eggy 101 Fresh fish 104 Make it with meat 108 SECTION 4 THE EASY WAY TO 3 A DAY Sensational smoothies 112 Your choice of yogurt 117 SECTION 5 MAKE SMALL BAKES Magnificent muffins and little cakes 120 Seasonal specials 126 Less is more 137 SECTION 6 BACK TO BASICS Begin with a pack of pastry 144 Light n low 153 Perfect pancakes 156 Start with a sauce 158

11 A Z Bread, other cereals & potatoes BREADS Baguette Bing Brioche Bruschetta Chapatti Crusty bread Focaccia French bread Granary bread Malt bread Naan bread Panini Pitta bread Pumpernickel Roli Rye

4 11 A Z Bread, other cereals & potatoes BREADS Baguette Bing Brioche Bruschetta Chapatti Crusty bread Focaccia French bread Granary bread Malt bread Naan bread Panini Pitta bread Pumpernickel Roli Rye bread Soda bread Wheaten bread White yeast bread Wholemeal bread CEREALS & GRAINS POTATO TYPES Barley Buckwheat Bulgar wheat Corn Couscous Millet Oats Rice Rye Sago Semolina Soya Tapioca Wheat Ready-prepared grain foods: Breakfast cereals Noodles Pasta Polenta Potatoes Sweet potatoes Yams

12 A Z Meat, fish & alternatives MEAT & FISH Meat Beef Chicken Ham Lamb Pork Turkey Oily fish Anchovies Herring Kippers Mackerel Sardines Salmon Swordfish Whitebait White fish Cod Coley Haddock Hake

5 12 A Z Meat, fish & alternatives MEAT & FISH Meat Beef Chicken Ham Lamb Pork Turkey Oily fish Anchovies Herring Kippers Mackerel Sardines Salmon Swordfish Whitebait White fish Cod Coley Haddock Hake Halibut Plaice Sole Tuna Whiting Shellfish Crab Lobster Mussels Prawns Shrimp ALTERNATIVES Beans & pulses Aduki beans Broad beans Butter beans Cannellini beans Chickpeas Flageolet beans Haricot beans Kidney beans Lentils Mug beans Pinto beans Peas Soya beans Eggs Nuts Almonds Brazil nuts Cashew nuts Chestnuts Hazelnuts Macadamia nuts Peanuts Pecan nuts Pine nuts Pistachio nuts Pumpkin seeds Sesame seeds Sunflower seeds Walnuts

6 22 Section 1 A starchy start to every meal BREAKING THE FAST 1. Why is eating breakfast important? 2. Discuss the statement Breakfast is the most important meal of the day. 3. Think about the choice of breakfast foods available. Can you think of any new breakfast ideas?

23 BERRY PORRIDGE PRACTICAL SKILLS identifying and measuring ingredients, identifying and handling equipment, safe use of hob, stirring, simmering, assembling dish, good

Banana Sliced peaches Frozen mixed fruit Equipment Kitchen scales Measuring jug Measuring spoons Saucepan Wooden spoon Cereal bowls Method 1.

Stir the porridge mixture, simmering for 5 minutes or until the oat flakes are fully cooked. 4. Spoon the mixture into the cereal bowls and pour on the yogurt.

7 23 BERRY PORRIDGE PRACTICAL SKILLS identifying and measuring ingredients, identifying and handling equipment, safe use of hob, stirring, simmering, assembling dish, good hygiene practice, organisation of work space Ingredients 450ml milk or water 50g oat flakes 125ml yogurt Fruit options Raspberries Strawberries Blueberries Blackcurrants Banana Sliced peaches Frozen mixed fruit Equipment Kitchen scales Measuring jug Measuring spoons Saucepan Wooden spoon Cereal bowls Method 1. Collect ingredients and equipment. 2. Pour the milk or water into the saucepan and sprinkle in the oat flakes. 3. Stir the porridge mixture, simmering for 5 minutes or until the oat flakes are fully cooked. 4. Spoon the mixture into the cereal bowls and pour on the yogurt. Spoon your choice of fresh fruit on top. To make in the microwave pour the water or milk into a Pyrex bowl and sprinkle on the oats. Microwave on high for 2 minutes, then stir and microwave for a further 1 2 minutes. Pour on the yogurt and spoon the fruit on top. Serves 2

24 SCRAMBLED EGGS PRACTICAL SKILLS identifying and measuring ingredients, identifying and handling equipment, chopping, grilling, grating, beating, safe use of hob, melting, stirring, assembling

lean bacon grilled and chopped 50g cheddar grated 1 slice ham chopped Equipment Kitchen scales Measuring spoons Knife Chopping board Grater Small bowl Fork Saucepan Wooden spoon Method 1.

Pour the egg mixture into the saucepan and cook slowly, stirring with the wooden spoon, until the egg begins to thicken and become firm. 5. Serve with slices of wholemeal toast or wheaten bread.

8 24 SCRAMBLED EGGS PRACTICAL SKILLS identifying and measuring ingredients, identifying and handling equipment, chopping, grilling, grating, beating, safe use of hob, melting, stirring, assembling dish, good hygiene practice, organisation of work space Ingredients 2 eggs 25g butter or margarine 2 tbsp milk Optional ingredients 50g mushrooms finely chopped 1 tomato finely chopped 1 2 slices lean bacon grilled and chopped 50g cheddar grated 1 slice ham chopped Equipment Kitchen scales Measuring spoons Knife Chopping board Grater Small bowl Fork Saucepan Wooden spoon Method 1. Collect ingredients and equipment. 2. Break the eggs into the small bowl, add the milk and beat with the fork. 3. Melt the butter or margarine in the saucepan. 4. Pour the egg mixture into the saucepan and cook slowly, stirring with the wooden spoon, until the egg begins to thicken and become firm. 5. Serve with slices of wholemeal toast or wheaten bread. Alternatively, fill a crusty roll or baguette or wrap the scrambled eggs in a warm tortilla. Note: If adding mushrooms or tomato, add to the saucepan to cook lightly before adding the egg. Grated cheddar, chopped grilled bacon, or a chopped slice of ham can be added to the scrambled egg after it is cooked. To make in the microwave pour the scrambled egg mixture into a Pyrex bowl and microwave on high for 2 minutes. Then stir and microwave for a further 1 2 minutes. Serves 1 2

BANANA FRENCH TOAST PRACTICAL SKILLS identifying and measuring ingredients, identifying and handling equipment, blending, safe use of hob, frying, mixing, slicing, assembling dish, good hygiene

ingredients Cinnamon Caster sugar Equipment Measuring jug Measuring spoons Blender Large bowl Frying pan Spoon Knife Method 1. Collect ingredients and equipment. 2.

9 BANANA FRENCH TOAST PRACTICAL SKILLS identifying and measuring ingredients, identifying and handling equipment, blending, safe use of hob, frying, mixing, slicing, assembling dish, good hygiene practice, organisation of work space 25 Ingredients 125ml semi-skimmed milk 2 medium eggs 1 tbsp honey 2 tbsp fresh orange juice 4 slices wholemeal or granary bread 25ml oil 1 medium banana Optional ingredients Cinnamon Caster sugar Equipment Measuring jug Measuring spoons Blender Large bowl Frying pan Spoon Knife Method 1. Collect ingredients and equipment. 2. Place the milk, eggs, honey and orange juice into the blender and blend until smooth. 3. Place the slices of bread into the large bowl and pour over the blended liquid. Leave this to soak for a few minutes. 4. Heat the oil in the frying pan and cook the slices of bread until golden brown on each side. 5. Mix together the cinnamon and caster sugar (if using) and dust onto the toast before serving. 6. Serve for breakfast or as a nutritious snack with slices of banana on top. Serves 2

Foods to include during your Skinny Tea Detox

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